How to "make soy sauce" correctly?


　　Nutritionist: Types need not be entangled, but more attention should be paid to intake

Confused expert: Liu Xihong, Director of the Clinical Nutrition Department of Guangzhou Women and Children's Medical Center

　　Nowadays, there are soy sauces on the market. There are soy sauces that claim to be "low-fat and low-salt" advertised as healthier, children's soy sauces for children, and various flavored soy sauces.

What is the difference between these different types of soy sauce?

Are there any particularities in choosing soy sauce for different groups of people?

A reporter from Guangzhou Daily invited Dr. Liu Xihong, director of the Clinical Nutrition Department of Guangzhou Women and Children's Medical Center, to explain everyone's confusion.

　　Text, picture/Guangzhou Daily All-Media Reporter Wu Ren, Correspondent Li Wen

　　Column Coordinator/Guangzhou Daily All Media Reporters Cao Teng, Wen Junhua, Zhang Yu

　　A spoonful of soy sauce contains 1/3 of the recommended daily intake of salt

　　Liu Xihong introduced that soy sauce is a traditional seasoning in my country, which has been clearly recorded as early as the Song Dynasty.

The main ingredients of modern soy sauce are soybeans or black beans, wheat or bran, which are brewed with water and salt.

"The variety of soy sauces on the market today are actually'inseparable.' The main ingredients of the raw materials are these. It's just that different products will add other seasonings or food additives."

　　Table salt is one of the main raw materials of soy sauce. The salt concentration of soy sauce brewed according to the conventional process is 17%.

Epidemiological investigations confirmed that the population's blood pressure level and the prevalence of hypertension are closely related to the intake of salt, mainly due to the sodium contained in salt.

According to the Nutritional Dietary Guidelines for Chinese Residents, adults do not exceed 6 grams of salt per day.

Liu Xihong reminded that the salt mentioned here should include the amount of salt in soy sauce and other foods in addition to the extra salt.

"Generally, a spoonful of soy sauce is about 15 ml, which contains more than 1000 mg of sodium, which is equivalent to more than two grams of edible salt. So eating a spoonful of soy sauce is equivalent to more than 1/3 of the recommended daily salt intake. ."

　　The sodium content of "low-salt" soy sauce may not be low

　　So, is soy sauce that claims "low-fat and low-salt" healthier?

To answer this question, we still have to start with the raw materials of soy sauce.

Liu Xihong pointed out that soy sauce raw materials determine that its main nutrients are protein and starch, and its fat content is already very low. Many traditional soy sauce products do not contain fat themselves, so there is no so-called "low-fat" soy sauce.

　　Soy sauce that contains less than 9 grams of salt per 100 ml is called low-salt soy sauce.

It should be noted that low-salt soy sauce is often diluted by adding more water during the production process, but this is at the expense of part of the umami taste. "Then, to achieve a taste similar to conventional soy sauce, it needs to be supplemented. There are more fresheners to enhance the umami taste, and these fresheners may actually contain sodium that can increase blood pressure. When choosing, you should look at the sodium content on the nutrition label to choose."

　　Do I need to use "children's soy sauce" exclusively when I have children?

Liu Xihong said that compared with traditional soy sauce, the amount of food additives and salt added to children's soy sauce is less, so as long as it meets the relevant national and industry standards, it is not unreasonable for children to choose children's soy sauce.

However, it should be noted that it is not recommended to add salt and soy sauce to the food of children under one year old. One is to allow children to develop a light taste from childhood, and the other is that children under one year of age are not fully developed. Adding salt will increase the burden of kidney metabolism.

　　There is no need to worry too much about the type of soy sauce. The more important thing is the amount.

　　Liu Xihong said that soy sauce is only a supporting role on the table. Normally, the amount of soy sauce in the diet only accounts for a very small part of the daily diet. Therefore, no matter which soy sauce is selected, as long as it is a qualified product and used normally, it will hardly affect health. The citizens do not need to be too entangled in the choice of soy sauce varieties.

　　Soy sauce has the effect of toning and flavoring food, and making good use of this can also "serve" people's health.

From the perspective of raw materials, soy sauce contains soybeans, water, and salt; from the perspective of micro-nutrition, soy sauce contains protein, starch, amino acids, etc., which are not taboos for patients with chronic diseases such as hypertension, hyperlipidemia, and diabetes. To a certain extent, with the occurrence of these chronic diseases, especially the elderly, his digestive function will decrease and his appetite will deteriorate. Using soy sauce to make food full of color and fragrance can help them increase their appetite and ensure their nutritional intake." On the contrary, If you are obese and need to reduce your food intake, adding less soy sauce and other seasonings in your cooking will help control your appetite.

　　What should be paid more attention to is the amount of soy sauce used in daily cooking. Otherwise, even if low-salt soy sauce is used, long-term excessive intake is not conducive to blood pressure control.

She reminded us to consciously correct the bad habit of excessively adding salt and soy sauce due to the salty taste.

Resident dietary guidelines recommend that adults consume no more than 6 grams of salt a day. If soy sauce is used in cooking, the corresponding amount of salt should be reduced, and vice versa.

If you need to use soy sauce and salt in a dish, you should add soy sauce for coloring first, and then add an appropriate amount of salt to taste according to the taste, that is, "color first, then season", and pay attention to reducing the amount of salt proportionally. This is helpful Avoid excessive intake of salt.

　　Tips for choosing soy sauce

　　Look at the label: see if the label is marked with brewed soy sauce or prepared soy sauce.

Brewed soy sauce can distinguish its grade by looking at its amino acid nitrogen content. The higher the amino acid nitrogen content, the higher the grade.

　　Look at the purpose: the hygienic indicators of soy sauce for serving and soy sauce for cooking are different.

The soy sauce for serving can be consumed directly. Do not use the soy sauce for cooking in cold dishes or raw dipping.

　　Look at the color: the soy sauce should be reddish brown, and the color of good quality will be slightly darker.

　　Look at the foam: a good soy sauce will have a lot of foam when shaken, which is not easy to disperse.

　　Distinguishing aroma: Good soy sauce has a strong and mellow sauce aroma and tastes delicious.