IiMango: Yonke into ekufuneka uyazi malunga neentlobo, ukugcinwa kunye nesondlo

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kwe-Agasti 25, 2022

Iimango zimnandi kwaye zinesondlo, kodwa wazi kangakanani ngazo?

Iimango zimnandi isithelo ukusuka kumthi “wemango”. Ziyazalelwa eIndiya nakwimpuma-mpuma ye-Asia, kodwa zikhuliswe kumazwe amaninzi ashushu kunye naphantsi komhlaba. Isiqhamo sityheli xa sivuthiwe kwaye sinenyama ethambileyo, eswiti, etyiwayo.

IiMango ngumthombo omkhulu weevithamini C kunye no-A, kwaye zinefiber kunye ne-antioxidants. Kwakhona ziphantsi kweekhalori kwaye ziphezulu kwi-potassium. Kwesi sikhokelo, ndiza kukuxelela yonke into ekufuneka uyazi malunga neemango.

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Masithethe IMango: Inkosi yeZiqhamo

IMango sisiqhamo samatye esiveliswa kumthi wemango, ngokwenzululwazi eyaziwa ngokuba yiMangifera indica. Kukholelwa ukuba iimango zivela kwimimandla ekumntla-ntshona weIndiya nakwimimandla ekumntla-mpuma weMyanmar. Iimango ziza ngobukhulu nemibala eyahlukahlukeneyo, ukusuka kwencinci ukuya kwenkulu kunye neluhlaza ukuya kumthubi. Inyama yesiqhamo inencasa kwaye iyatyiwa, ijikeleze umngxuma oqinileyo okanye ilitye elingatyiwayo. Ulusu lwesiqhamo luqala ukusuka eluhlaza ukuya eluthubi oluthambileyo kwaye luhlala luxotyulwa phambi kokusetyenziswa.

Amazwe adumileyo kunye neentlobo ngeentlobo

IiMango zisisiqhamo esifumaneka kweleenjiko kwaye zilinywa kumazwe amaninzi, kuquka iMexico, iIndiya, iThailand kunye neePhilippines. Kukho ngaphezu kwe-500 yeendidi zemango, nganye inencasa yayo eyahlukileyo kunye nokwakheka. Ezinye zezona ntlobo zidumileyo ziquka:

• UAlphonso: imango eswiti nenuka kamnandi evela eIndiya
• I-Ataulfo: imango encinci kunye neswiti evela eMexico
• UTommy Atkins: imango enkulu neqinile evela eFlorida

Ukusetyenziswa kunye neendlela zokupheka

IiMango ziziqhamo eziguquguqukayo ezinokusetyenziswa kwizitya ezimnandi nezinencasa. Nazi ezinye iindlela zokonwabela iimango:

• Sika imango entsha kwaye uyonwabele njenge-snack emnandi okanye idessert.
• Sebenzisa imango kwismoothies okanye iijusi ukwenza i-twist yetropiki.
• Dibanisa imango kunye nezinye iziqhamo kwisaladi yeziqhamo.
• Sebenzisa imango kwiiresiphi zokutya okunencasa, njengemango salsa okanye inkukhu yemango.
• Yonwabela imango eyomileyo njengesnack.

Ekrwada vs. Imango Ephekiweyo

Iimango zinokutyiwa zikrwada okanye ziphekwe. Xa ikrwada, iimango zihlala ziqinile ngokuphakathi kwaye zimuncu kancinci. Xa iimango ziphekiwe, ziyathamba kwaye zibeswiti. Iimango ezingavuthwanga zidla ngokusetyenziswa kwizitya ezinencasa, ngelixa iimango ezivuthiweyo zisetyenziswa kwizitya ezimnandi.

Fumana iMango World: Isikhokelo kwiintlobo ezahlukeneyo zeeMango

Iimango ziza ngeendlela ezahlukeneyo zokumila, ubukhulu kunye nemibala. Nazi ezinye zezona ntlobo zixhaphakileyo zemango eUnited States:

• Haden: Le yeyona mango idumileyo kweli lizwe. Inkulu, iswiti, kwaye inolusu oluqaqambileyo olubomvu noluhlaza.
• Tommy Atkins: Olu hlobo lwemango lufumaneka ngokubanzi kwaye luyaziwa ngokuba yinyama eqinile kunye nencasa encinci ye-tart. Inolusu olumnyama olubomvu noluhlaza.
• Keitt: Le mango idla ngokufumaneka ekupheleni konyaka kwaye yaziwa ngokumila kwayo okumbhoxo omde kunye nolusu oluluhlaza. Inenyama eswiti kunye nejusi.

Iintlobo zeMango eziZodwa kunye nezingaqhelekanga

Ukuba ujonge into entsha neyahlukileyo, zama ezi ntlobo zemango ezizodwa:

• UAlphonso: Le mango ithathwa njengenkosi yeemango kwaye iveliswa kakhulu eIndiya. Inencasa etyebileyo, eswiti kunye nenyama etyheli eqaqambileyo.
• I-Chaunsa: Olu hlobo lwemango lwaziwa ngobume bayo obugqwesileyo kunye ne-pulp eswiti. Inolusu oluqaqambileyo olutyheli olubomvu.
• I-Dasheri: Le mango luhlobo oludumileyo eMzantsi Asia kwaye inokwakheka okukhethekileyo okuqinileyo kunye nokugudileyo. Inolusu oluqaqambileyo olutyheli olubomvu.

Iintlobo zeMango ezaziwayo kancinci

Ukuba uzinikele ekuzameni lonke uhlobo lwemango phaya, jonga ezi ntlobo ziyaziwa kancinci:

• Ataulfo: Le mango ikwabizwa ngokuba yimango yobusi kwaye incinci kwaye ityheli. Inokwakheka okumnandi kunye nekhrimu kwaye iqhele ukufunyanwa eMexico.
• UFrancis: Le mango ilinywa eHaiti kwaye yaziwa ngenyama yayo ekumgangatho ophezulu kunye nencasa eswiti. Inolusu oluluhlaza kunye noluthubi olubomvu.
• I-Kesar: Le mango ikhuliswe kwilizwe laseGujarat eIndiya kwaye yaziwa ngokuba yinyama e-orenji eqaqambileyo kunye nencasa eswiti. Inobukhulu obuncinci kunye nevumba elikhethekileyo.

Ezona Mango zibalaseleyo zokuSebenzisa okwahlukeneyo

Ngokuxhomekeke kwinto oyisebenzisela iimango zakho, unokufuna ukukhetha uhlobo oluthile:

• Ukwenza i-mango salsa okanye i-chutney, khetha imango ene-texture eqinile njengoTommy Atkins.
• Ukutya okutsha, khetha imango enenyama eswiti nenejusi njengeHaden okanye iAlphonso.
• Ukwenza i-smoothies, khetha imango ene-texture egudileyo njengeDasheri.

Imbali kunye neMvelaphi yeeMango

Iimango zavela eIndiya kwiminyaka engama-5,000 eyadlulayo kwaye zazithathwa njengophawu lothando nobuhlobo. Baziswa kwezinye iindawo zehlabathi ngabarhwebi kunye nabahloli bamazwe, kwaye ngoku bakhulile kumazwe amaninzi kuquka ne-United States. Awona mazwe avelisa imango eMelika yiFlorida neCalifornia.

Amanqanaba awohlukeneyo okuvuthwa kweMango

Iimango zidlula kumanqanaba ahlukeneyo okuvuthwa, ngalinye lineempawu zalo ezikhethekileyo:

• Luhlaza: Kweli nqanaba, iimango ziqinile kwaye azikavuthwa. Ngokuqhelekileyo zisetyenziselwa ukupheka kunye nokukha.
• Ukujika: Kweli nqanaba iimango ziqala ukutshintsha umbala kwaye zithambe kancinci. Zikulungele ukwenza imango salsa okanye i-chutney.
• Zivuthiwe: Iimango ezivuthiweyo ziswiti kwaye zinejusi kwaye zithambile. Zikulungele ukutya okutsha okanye ukwenza i-smoothies.
• Ukuvuthwa kakhulu: Iimango ezivuthiweyo zithambile kwaye zinokuba namabala amdaka. Zisatyiwa kodwa zisetyenziselwa ukwenza iijam okanye iisosi.

IiNzuzo kwiMpilo yeeMango

Iimango azimnandi nje kuphela kodwa zinezondlo ngendlela emangalisayo. Ziphezulu kwi-vitamin C, i-vitamin A, kunye ne-fiber. Kananjalo ziqulethe i-antioxidants ezinokunceda ukukhusela umhlaza kunye nezinye izifo. Iimango zongezwa kakhulu kuyo nayiphi na ukutya okunempilo.

Ukugcina iiMango zakho zintsha kwaye zimnandi: Iindlela ezifanelekileyo zokuGcina

Xa kuthethwa ngokugcina iimango, kubalulekile ukwazi inqanaba lokuvuthwa ezikulo. Nanga amanye amacebiso:

• Iimango ezingavuthwanga zinokugcinwa kwiqondo lobushushu begumbi de zilungele ukutyiwa. Ziya kuqhubeka nokuvuthwa kwaye ziba mnandi kwaye zithambe ekuhambeni kwexesha.
• Iimango ezivuthiweyo kufuneka zityiwe ngokukhawuleza, kodwa ukuba awukwazi ukuzitya kwangoko, zigcine efrijini ukucothisa ukuvuthwa.

Ukukhetha indawo elungileyo yokugcina iiMango

Apho uzigcina khona iimango zakho zingenza umahluko omkhulu kwindlela ezihlala ngayo kunye nendlela emnandi ngayo incasa. Nanga amanye amacebiso:

• Gcina iimango kwindawo epholileyo neyomileyo kude nelanga elithe ngqo.
• Ukuba ugcina iimango ezivuthiweyo, zigcine efrijini ukucothisa inkqubo yokuvuthwa.
• Ukuba ugcina iimango ezingekavuthwa, zigcine kwiqondo lobushushu begumbi ukukhawulezisa inkqubo yokuvuthwa.

Ukusebenzisa Izikhongozeli Zokugcina Ezifanelekileyo

Isikhongozeli esifanelekileyo sokugcina sinokunceda ukugcina iimango zakho zintsha kwaye zimnandi. Nanga amanye amacebiso:

• Gcina iimango kwingxowa yephepha ukukhawulezisa inkqubo yokuvuthwa.
• Gcina iimango ezivuthiweyo engxoweni yeplastiki okanye kwisingxobo esingangeni moya efrijini ukuzigcina zintsha ixesha elide.
• Kuphephe ukugcina iimango kwiingqayi okanye kwizikhongozelo ezinomoya omncinci, njengoko oku kunokubangela ukuba zikhuphe igesi engenavumba ekhawulezisa inkqubo yokuvuthwa.

Iingcebiso ezongezelelweyo zokugcina iiMango

Nazi ezinye iingcebiso ezongezelelweyo zokukunceda ugcine iimango zakho ngokufanelekileyo:

• Musa ukugcina iimango kufuphi nezinye iziqhamo, njengoko zinokubangela ukuba enye kwenye ivuthwe ngokukhawuleza.
• Ukuba ugcina iimango ezidayiweyo, zigcine kwisingxobo esingangeni moya efrijini ukuya kuthi ga kwiintsuku ezintathu.
• IiMango zinokubhaka okanye zongezwe kwi-oatmeal yakho yasekuseni ukongezwa okumnandi kwisidlo sakho sakusasa.
• Inyanga kaMatshi lixesha lemango encopho, ke ngoko sebenzisa intabalala yeemango ezintsha kwaye uzigcine ngokufanelekileyo ukuze uzonwabele unyaka wonke.

Ukuvula iiNzuzo zesondlo kwiiMango

IiMango azilungile kuphela ngobukhulu kunye nencasa, kodwa zibonelela ngeenzuzo ezininzi emzimbeni. Esi siqhamo sakweleenjiko sityebile ngeevithamini, iiminerali, nezondlo ezinokuba negalelo ekutyeni okusempilweni. Nalu ulwazi olongezelelweyo ngexabiso lesondlo semango:

• Ikomityi enye (165 g) yemango entsha ibonelela:

Iikhalori: 99
– Iicarbohydrates: 24.7 g
– IFayibha: 2.6 g
– Iswekile: 22.5 g
– Iprotheyini: 1.4 g
– Amafutha: 0.6 g

• IiMango zinezithako ezibalulekileyo eziyimfuneko kumzimba, kubandakanya ivithamin C, ivithamin A, ifolate, intsimbi kunye necalcium.
• Ngokuxhomekeke kuhlobo lwemango, izinto ezingaphakathi kwelitye zinokutyiwa kwaye zinike izondlo ezongezelelweyo.
• IiMango zihlala ziphantsi kweekhalori kwaye zinesalathiso esisezantsi se-glycemic, ezenza ukuba zibe lukhetho lokutya okunempilo.

Isondlo seMango kwiiMfuno eziZodwa

• Kwabasetyhini abakhulelweyo: Iimango ngumthombo olungileyo we-folate, ebaluleke kakhulu ekuthinteleni iziphene zokuzalwa. Nangona kunjalo, abasetyhini abakhulelweyo bafanele bakuphephe ukutya iimango ezingekavuthwa njengoko zinokubangela ukuqina.
• Kubantu abanesifo seswekile: Ngelixa imango iqulethe icarbohydrates kunye neswekile, nayo inesalathiso esisezantsi se-glycemic index kunye nomthwalo, nto leyo ebenza ukuba babe yindlela yokutya enokwenzeka kubantu abanesifo seswekile. Nangona kunjalo, kubalulekile ukuqaphela ukuba ukutya iimango ezininzi kunokunyusa amanqanaba eswekile yegazi.
• Kubantu abaneemfuno ezithile zezondlo: Iimango zizityebi kwiivithamini kunye neeminerali ezifana nevithamin C, ivithamin A, kunye nentsimbi, nto leyo eyenza ukuba ibe yongezelelo olukhulu kwisicwangciso sokutya esifuna ezi zondlo.

Uzitya njani iiMango ngeSondlo esiNgcono

• Yitya iimango ezintsha: Iimango ezikrwada zibonelela ngexabiso eliphezulu lesondlo.
• Sebenzisa iimango njengesnack enempilo: Isitya esinye semango (ikomityi enye) ibonelela malunga ne-1% yemfuno yemihla ngemihla yevithamin C kunye ne-100% yemfuno yemihla ngemihla yevithamin A.
• Yongeza i-mango kwi-smoothies okanye i-salads: I-Mangos ingaba yongezwa kakhulu kwiindidi ezahlukeneyo zokutya kwaye ingaba negalelo ekutyeni okunempilo.

Ukuqukumbela, iimango zisisiqhamo esisempilweni kwaye esimnandi esinokubonelela ngezondlo ezininzi emzimbeni. Ngokufaka imango kwisidlo sakho, unokuba negalelo kwimpilo yeeseli zakho, izicubu kunye neDNA. Ke, kwixesha elizayo xa udibana nemango, ungalibazisi ukuyidla kwaye ukonwabele i-comp yayo etyebileyo yeevithamini, iiminerali kunye nezondlo.

isiphelo

IMango sisiqhamo esimnandi esinencasa eswiti kunye nokuthambileyo. Zilungele ukutya zintsha, zisetyenziswa kwizitya ezityiwayo, okanye zenziwe kwi-smoothies. IiMango yindlela entle yokongeza ukukhanya kwelanga kusuku lwakho!

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.