Nakuba ukupheka kweShayina kungaba indlela enempilo kakhulu yokudla, inani le-sodium ezidlweni zaseShayina lingaba phezulu kakhulu. Nazi amathiphu ukukusiza ukwehlisa inani losawoti uma upheka ukudla kwase-Chinese:
Amathiphu Okungakalungi Okudla Okunamnandi Chinese
- Sebenzisa i- soy sauce encane ye-sodium encishisiwe, njengalezo ezinikezwa yi-Kikkoman noma u-Lee Kum Kee. Ngenkathi amazinga e-sodium angase abe phezulu kakhulu kubantu abasebenzisa ukudla okuncishisiwe kwe-sodium, lokhu kuyindlela abantu abazama nje ukunciphisa ukudla kwabo usawoti.
- Yenza eyakho esikhundleni soy sauce esikhundleni sakho. Ngenkathi zingekho eziningi ze-soy sauce esikhundleni somakethe, ungenza ngokwakho. Le iresiphi yomsizi we- soy sauce , nge-molasses, i-reduced-sodium yenkomo yomhluzi kanye noviniga, kulula ukwenza futhi inezinga le-sodium elingaphansi kune-sauce evamile noma encishisiwe.
- Sebenzisa i-sherry eyomile noma iwayini elimhlophe elimhlophe kunokudla irayisi yokupheka iwayini ekuphekeni. Ukupheka iwayini, kufaka phakathi irayisi lewayini, elidayiswa ezitolo zokudla liye laphuzwa ngosawoti, kokubili ukulinika impilo emide futhi livimbele ukuba lingathengiswa njengotshwala.
- Esikhundleni sokuthembela kasawoti ukuze uthole ukunambitheka okwedlulele, ukwandisa inani lemifino nezinongo esitya. Izinongo ezinjenge-five-spice powder, i-curry powder, ne-chili powder zinemithwalo ye-flavour futhi ayinalo usawoti.
- Lapho iresiphi idinga inkukhu noma umhluzi wenkomo, sebenzisa umhluzi ophansi-sodium.
- Yenza umhluzi wakho. Imihluzane eyakhelwe ngaphakathi yenza ukunambitheka okuningi kunokuthengwa kwesitolo. Egcinwe esitsheni esivaliwe, umhluzi ungaqhwaza izinyanga ezifinyelela ku-3.
- Uma iresiphi idinga amantongomane noma ama-cashews, sebenzisa amantongomane angakhulumi. Ungazigweme ngokuphelele-zombili zikhona amafutha angenasisindo anempilo - futhi ama-cashews angumthombo omuhle we-potassium, ecatshangelwe ukusiza ukuncipha kwengcindezi yegazi.
- Sebenzisa imifino emisha uma kunokwenzeka.
- Imifino ehlumelekile ngokuvamile iyisinqumo esingcono kunamathinini, njengoba abaningi bengenalo usawoti. Kukhona okunye okungafani, nakuba ama-peas afriziwe ahlanganisiwe (ahlolwe izinga lawo lothenda nokuvuthwa) ngokuwabeka esixazululweni se-brine, ngakho-ke azoba nosawoti owengeziwe kunama-peas ahlanzekile.
- Uma usebenzisa imifino ekheniwe equkethe usawoti, hlambulula kahle ngaphansi kwamanzi abandayo abandayo ukuze ususe enye ye-sodium.