Ngiyaqiniseka ukuthi sekwenzekile kuwe: unquma ukunakekela impilo yakho noma kufanele unciphise ukudla kwakho i-sodium ngokuyalelwa udokotela, futhi ngokuzumayo ukudla kwakho kunambitheka njengekhadibhodi. Kunombono osakazekile wokuthi ukudla okunomsoco kusho ukuyeka ukunambitheka, kodwa iqiniso liwukuthi ukunambitheka akuxhomekile kuphela ku-salt shaker . Ngokulungiswa okumbalwa epantry yakho nangokushintsha izindlela zokupheka zakho ukuze zibe nempilo , ungakha ukudla okunempilo ozokuthanda ngaphandle kokubeka umfutho wegazi lakho engozini.
ESpain, sinomkhuba omubi wokusebenzisa usawoti omningi, ovame ukwedlula kabili inani elinconywe yi-WHO. Lo mkhuba awuyona nje into eyenzeka ngenkani; imizimba yethu ingathuthukisa uhlobo lokuthembela olufana nolwezinye izinto , okwenza sidinge imithamo ephezulu ukuze sizizwe sanelisekile. Izindaba ezinhle ukuthi singakhohlisa ubuchopho ngokugqamisa ezinye izici zokunambitheka nokusebenzisa ikhemikhali yemvelo yezithako.
Amandla e-asidi nezithelo ze-citrus
Uma unomuzwa wokuthi isidlo "sishoda ngokuthile," cishe akusikho usawoti, kodwa i-asidi. Izithelo ze-citrus ezifana nelamula, ilayisi, noma i-orenji, kanye namaviniga ahlukahlukene (i-apple cider, ilayisi, noma i-balsamic), zisebenza njengezithuthukisi zokukhanya kwemvelo kokudla . Ukuncishiswa kwelayisi enhlanzini emhlophe noma i-vinaigrette elinganisiwe kahle esaladini kuzokwenza izinzwa zakho zokunambitha zisebenze, kuhlanganiswe kahle ukunambitheka.
Izinongo namakhambi: i-arsenal yokunambitheka
Ukuze wengeze uhlamvu kuresiphu ngaphandle kokwengeza amakhalori noma amafutha, izinongo ziyizihlobo zakho ezinhle kakhulu. Ungashintsha isifuba senkukhu esilula sibe isidlo esingavamile: sebenzisa i-cumin ne-chili njenge-Tex-Mex touch, noma i-ginger ne-cilantro ukuze zikuyise eMorocco. Icebiso elihle ukuthosa izinongo kusengaphambili epanini; lokhu kukhulula amafutha azo abalulekile futhi kwandise amandla azo anuka kamnandi.
Ngokuphathelene namakhambi, khumbula ukuthi amakhambi omisiwe agxile kakhulu kunalawo amasha. Umthetho wegolide ukusebenzisa ithisipuni elilodwa lamakhambi omisiwe kupuni ngayinye yama-fresh . Ngaphezu kwalokho, isikhathi sokuwafaka sibalulekile: amakhambi omisiwe aqala akhiphe wonke amajusi awo, kuyilapho amakhambi amasha, njenge-basil noma i-parsley, engezwa ekugcineni ukuze agcine ubusha bawo nezakhamzimba.
Ukusebenzisa i-Umami Nokudla Okubilisiwe
I-Umami "ukunambitheka kwesihlanu" okudumile, umuzwa owanelisayo nogcwele otholakala ekudleni okufana notamatisi ovuthiwe, amakhowe, noma ushizi onongwe kakhulu . Lezi zithako zinamandla okuqinisa ukunambitheka komuntu ngamunye kwakho konke okunye ebhodweni. Uma ufuna ezinye izindlela ezinamandla, zama ukudla okubilisiwe njenge-miso, i-kimchi, noma i-sauerkraut, okwengeza ukujula okukhulu kokunambitheka.
Ungasebenzisa ngisho nesoso yesoya ene-sodium ephansi noma imvubelo yokudla okunempilo ukuze uthole ukunambitheka okunamandla. Kodwa-ke, qaphela ngenyama namasoseji alungisiwe; yize enezela ukunambitheka okuningi, asevele equkethe usawoti omningi, ngakho-ke kufanele asetshenziswe njengesinongo hhayi njengesithako esiyinhloko.
Amasu okupheka ukuze kukhuliswe ukunambitheka
Indlela osebenzisa ngayo ukushisa ishintsha ngokuphelele umphumela. Ukuyosa, ukuyosa, noma ukusebenzisa amalahle kudala ukusabela kwe-Maillard, okuwuku-caramelization yamaprotheni noshukela, okudala ukunambitheka okujulile nokuthosiwe okuqeda isidingo sosawoti. Ngakolunye uhlangothi, gwema ukufaka ukudla emanzini amaningi isikhathi eside, njengoba amaminerali athuthukisa ukunambitheka angancishiswa; ukufutha noma ukupheka nge-papillote kungcono.
Enye indlela efanelekile ukuyifaka emanzini anosawoti. Ukuvumela inyama noma inhlanzi kuphumule engxubeni yamafutha, ama-asidi, nezinongo amahora ambalwa kuvumela ukunambitheka ukuthi kungene ngokujulile kumafayibha , okwenza ukudla kube mnandi futhi kunambitheke kakhudlwana.
Amaqhinga asheshayo okuphila kwansuku zonke
- Amafutha afakwe: Lungisa uwoyela wakho ngegalikhi, i-rosemary noma i-chili ukuze uqedele noma yisiphi isidlo.
- I-garlic kanye no-anyanisi: Ungaziboni njengezinto ezengeziwe, kodwa njengesisekelo. Impuphu yegalikhi iyindawo enhle yokufaka umzimba.
- I-Crispy textures: Ukwengeza amantongomane aqoshiwe noma imbewu kunikeza ukwaneliseka kwemizwa okuhlanganisa ukuntuleka kwe-sodium.
- Ukuthinta okubabayo: Ingcosana ye-paprika evela ku-La Vera noma i-sriracha encane yenza ukudla "kudlidlize" kakhulu.
Izindlela Zokupheka Ezi-5 Ezinamandla, Ezingenasawoti Omningi
1. Inkukhu yeLemon neRosemary: Faka amabele enkukhu ku-marinade nge-lemon zest, ijusi, igalikhi eqoshiwe, kanye ne-rosemary entsha. Zigaye ukuze ushukela welemon ube mnandi, kudaleke uqweqwe olumnandi.
2. Imifino Eyosiwe E-Umami: Sika i-zucchini, i-eggplant, kanye ne-carrot. Thela amafutha omnqumo, upelepele omnyama, kanye ne-piece yemvubelo enomsoco. Bhaka kuze kube nsundu ngegolide bese uqeda ngokufaka uviniga we-balsamic.
3. I-Salmon Eqotshwe Imbewu: Mboza i-fillet ye-salmon ngengxube yembewu yesesame, imbewu ye-flax, kanye ne-garlic powder. Yibhake kuhhavini ukuze imbewu ithosiwe futhi inikeze ukunambitheka okumnandi.
4. Isuphu likakhilimu wethanga nejinja: Faka u-anyanisi ne-leek ngaphandle kosawoti. Faka ithanga kanye nocezu olukhulu lwejinja entsha. Pheka, hlanganisa, bese ufaka ubisi lukakhukhunathi ukuze kube mnandi futhi kujule.
5. I-Pasta ene-Basil Oil kanye notamatisi omisiwe elangeni: Sebenzisa uwoyela ofakwe i-basil entsha bese ufaka utamatisi omisiwe oqoshiwe (osevele unokunambitheka okunamandla kakhulu). Qedela ngoshizi ovuthiwe oqoshiwe.
Ukuze upheke kahle, akufanele ngisho ukhiphe i-salt shaker futhi kufanele ufunde ukufunda amalebula okudla, njengoba iningi le-sodium lifihliwe ekudleni okucutshungulwe kakhulu. Uma uke wengeza usawoti omningi kakhulu, ungawuncibilikisa isidlo ngokufaka imifino eminingi noma ukusiphakela ngesisekelo esingathathi hlangothi njengelayisi elinsundu noma ubhatata. Ekugcineni, kumayelana nokuzama ukunambitheka okumnandi nokuthola ukuthi ukudla okunempilo kungaba, kalula nje, okumangalisayo.
