Ukwengeza amafutha esitshulwini semifino kuyakhethwa. Ekuphekeni, ungenza ngaphandle kwamafutha nhlobo. Eqinisweni, ibhotela (elingenampilo nhlobo) ngokuvamile lengeza amafutha nama-calories esidlweni.
Isazi sokudla okunomsoco uJulianne Hiver sithi: “Ngokuphambene nenkolelo evamile, uwoyela awukona ukudla okunempilo. Ibhotela lingamaphesenti angu-100 amafutha, anama-calories angu-120 ithisipuni elilodwa lebhotela, imisoco ephansi kodwa ngama-kilojoule amaningi. Nakuba amanye amafutha equkethe imisoco emincane, ayikho inzuzo yangempela kuwo. Ukunciphisa noma ukuqeda ukudla okudlayo kuyindlela elula yokunciphisa ikhalori nokudla kwamafutha.” Ngakho-ke, kungcono ukupheka isitshulu semifino ngaphandle kwamafutha, uma kungenzeka.
Nansi indlela:
1. Thenga noma wenze umhluzi omuhle wemifino.
Esikhundleni sokubeka imifino ngqo ku-skillet, engeza amanzi noma umhluzi wemifino kuqala. Inkinga ukuthi kufanele uyipheke futhi uyithenge kusengaphambili, kodwa njengoba uthenga amafutha noma kunjalo, lokhu ngeke kukubangele izinkinga ezengeziwe.
Ukwenza umhluzi akunzima kakhulu: ungathola iresiphi yomhluzi ophansi kakhulu we-sodium, emva kwalokho usulungele ukupheka isitshulu semifino ngaphandle kwamafutha. Ungacabangi ukuthi uchitha isikhathi nemali yakho! Umhluzi wemifino ungasetshenziswa kusobho, imifino eyisitshulu, futhi ungaqandiswa ube ama-cubes ukuze usetshenziswe kamuva.
2. Thola ipani elinganamathi noma i-wok.
Njengoba amafutha agcoba ipani futhi avimbele ukudla ekushiseni, ukukushiya kungabangela ukuphazamiseka okuthile. Uma ungakabi nalo ipani elihle elinganamatheli, kufanelekile ukulithola.
Ungacabangi ukuthi awusoze wayisebenzisa noma umosha imali ezitsheni ezengeziwe zasekhishini, ngoba leli pan lizohlala isikhathi eside kakhulu uma ulinakekela futhi liguquguquka kakhulu. Kungakhathaliseki ukuthi yiluphi uhlobo olukhethayo, qiniseka ukuthi ukumboza akwenziwa ngezinto eziyingozi kakhulu (khetha i-eco-friendly coating uma kungenzeka), qiniseka ukuthi ugeza i-pan ngezandla zakho ukuze ungafaki ukugqoka.
3. Qala ukushisa i-pan.
Hlangisa i-skillet/wok phezu komlilo ophakathi kahle ngaphambi kokungeza imifino. Ukuqinisekisa ukuthi i-pan ishisa ngokwanele, engeza amanzi futhi ubone ukuthi iyahwamuka yini. Uma kunjalo, i-pan isilungile.
Engeza cishe ¼ inkomishi (noma ngaphezulu) yomhluzi wemifino noma amanzi, bese ufaka u-garlic, u-anyanisi nezaqathi, eminye imifino, bese ubilisa kancane. Ngemuva kwemizuzu engu-10-20, engeza imifino enamaqabunga aluhlaza, ama-pods kabhontshisi, nanoma yimiphi eminye imifino oyithandayo. Engeza i-low-sodium soy sauce, i-ginger, noma i-Chinese 5 Seasonings ukuze uthole i-stir-fry enkulu!
Ungathembeli kakhulu emafutheni: akudingekile ukuwasebenzisa ekuthoseni noma ekubhakeni. Ngaphezu kwalokho, ukwenqatshwa kwamafutha kukuvumela ukuthi uveze kangcono ukunambitheka kwemifino. Ngokuzayo zama lawa macebiso ukuze uthole isitshulu semifino esimnandi, esinambitheka!