Umango: Konke Odinga Ukukwazi Ngezinhlobo, Isitoreji Nokudla Okunempilo

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe Agasti 25, 2022

Umango umnandi futhi unomsoco, kodwa kungakanani okwaziyo ngawo?

Umango umnandi izithelo esihlahleni “somango”. Badabuka eNdiya naseNingizimu-mpumalanga ye-Asia, kodwa batshalwa emazweni amaningi ashisayo nashisayo emhlabeni jikelele. Isithelo siphuzi uma sesivuthiwe futhi sinenyama ethambile, emnandi, edliwayo.

Umango ungumthombo omkhulu wamavithamini C no-A, futhi uqukethe i-fiber nama-antioxidants. Futhi ane-calorie ephansi futhi aphezulu ku-potassium. Kulo mhlahlandlela, ngizokutshela konke okudingeka ukwazi mayelana nomango.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Masikhulume Umango: Inkosi Yezithelo

Umango yisithelo samatshe esikhiqizwa esihlahleni sikamango, ngokwesayensi eyaziwa ngokuthi iMangifera indica. Kukholakala ukuthi umango uvela ezindaweni ezisenyakatho-ntshonalanga yeNdiya nasezifundeni ezisenyakatho-mpumalanga yeMyanmar. Umango uba ngosayizi nemibala ehlukahlukene, kusukela kwabancane kuye kwabakhulu nabaluhlaza kuya kophuzi. Inyama yesithelo ngokuvamile imnandi futhi iyadliwa, izungeze umgodi oqinile noma itshe elingadleki. Isikhumba sesithelo sisukela kokuluhlaza kuya kokuphuzi okuthambile futhi ngokuvamile siyacwecwa ngaphambi kokusetshenziswa.

Amazwe Adumile Nezinhlobonhlobo

Umango uyisithelo sasezindaweni ezishisayo futhi utshalwa emazweni amaningi, kuhlanganise neMexico, iNdiya, iThailand nePhilippines. Kunezinhlobo ezingaphezu kuka-500 zikamango, ngayinye inokunambitheka kwayo okuhlukile nokuthungwa kwayo. Ezinye zezinhlobo ezidume kakhulu zihlanganisa:

• U-Alphonso: umango omnandi nonuka kamnandi ovela eNdiya
• I-Ataulfo: umango omncane nomnandi waseMexico
• U-Tommy Atkins: umango omkhulu futhi oqinile ovela eFlorida

Ukusetshenziswa kanye Ungadliwa

Umango yisithelo esisebenza ngezindlela eziningi esingasetshenziswa kuzo zombili izitsha ezinoshukela nezimnandi. Nazi ezinye izindlela zokujabulela umango:

• Sika umango omusha futhi uwujabulele njengokudla okulula okumnandi noma uphudingi.
• Sebenzisa umango kuma-smoothies noma amajusi ukwenza i-twist eshisayo.
• Hlanganisa umango nezinye izithelo esaladini lesithelo.
• Sebenzisa umango ekuphekeni kokudla okumnandi, okufana nemango salsa noma inkukhu yemango.
• Jabulela umango omisiwe njengokudla okulula.

I-Raw vs Umango Ophekiwe

Umango ungajatshulelwa uluhlaza noma uphekwe. Uma uluhlaza, umango uvame ukuqina ngokusesilinganisweni futhi ubemuncu kancane. Uma uphekiwe, umango uthamba ube mnandi. Umango ongavuthiwe uvame ukusetshenziswa ezitsheni ezinoshukela, kanti umango ovuthiwe usetshenziswa ezitsheni ezinoshukela.

Zitholele Umhlaba Wemango: Umhlahlandlela Wezinhlobo Ezihlukene Zomango

Umango uza ngezindlela ezihlukahlukene, ubukhulu, nemibala. Nazi ezinye zezinhlobo ezivame ukutholakala zikamango e-United States:

• I-Haden: Lona uhlobo lwemango oludume kakhulu ezweni. Yinkulu, inoshukela, futhi inesikhumba esibomvu esikhanyayo nesiluhlaza.
• U-Tommy Atkins: Lolu hlobo lwemango lutholakala kakhulu futhi lwaziwa ngenyama yalo eqinile kanye nokunambitheka kwe-tart kancane. Inesikhumba esimnyama esibomvu nesiluhlaza.
• I-Keitt: Lomango uvame ukutholakala ngokuhamba kwesikhathi onyakeni futhi waziwa ngokuma kwawo okusaqanda okude kanye nesikhumba esiluhlaza. Inenyama emnandi futhi enamanzi.

Izinhlobo zikaMango Eziyingqayizivele nezingavamile

Uma ufuna okuthile okusha nokuhlukile, zama lezi zinhlobo zikamango ezihlukile:

• U-Alphonso: Lo mango uthathwa njengenkosi yomango futhi ukhiqizwa kakhulu eNdiya. Inokunambitheka okunothile, okumnandi kanye nenyama ephuzi ngokugqamile.
• I-Chaunsa: Lolu hlobo lukamango lwaziwa ngokuthungwa kwawo okuhle kakhulu kanye ne-pulp emnandi. Inesikhumba esiphuzi esikhanyayo esibomvu.
• I-Dasheri: Lo mango uyinhlobonhlobo edumile eNingizimu ye-Asia futhi unokwakheka okuhlukile okuqinile futhi okubushelelezi. Inesikhumba esiphuzi esikhanyayo esibomvu.

Izinhlobo zikaMango Ezaziwa Kancane

Uma uzinikele ekuzameni zonke izinhlobo zikamango laphaya, bheka lezi zinhlobo ezaziwa kancane:

• I-Ataulfo: Lomango waziwa nangokuthi umango woju futhi mncane futhi uphuzi. Inomumo omnandi nokhilimu futhi ivame ukutholakala eMexico.
• UFrancis: Lo mango utshalwa e-Haiti futhi waziwa ngenyama yawo yekhwalithi ephezulu kanye nokunambitheka okumnandi. Inesikhumba esiluhlaza kanye nesiphuzi esine-blush ebomvu.
• I-Kesar: Lo mango ukhuliswa esifundeni sase-Gujarat e-India futhi waziwa ngenyama yawo ewolintshi ekhanyayo kanye nokunambitheka okumnandi. Inosayizi omncane kanye nephunga eliyingqayizivele.

Umango Ongcono Kakhulu Wokusetshenziswa Okuhlukile

Kuye ngokuthi uwusebenzisela ini umango wakho, ungase ufune ukukhetha uhlobo oluthile:

• Ukwenza umango salsa noma i-chutney, khetha umango onokwakheka okuqinile njengo-Tommy Atkins.
• Ukuze udle usanda kudla, khetha umango onenyama emnandi nenejusi njenge-Haden noma i-Alphonso.
• Ukwenza ama-smoothies, khetha umango onokwakheka okubushelelezi njenge-Dasheri.

Umlando kanye Nemvelaphi Yomango

Umango wavela eNdiya eminyakeni engaphezu kuka-5,000 XNUMX edlule futhi wawubhekwa njengophawu lothando nobungane. Zalethwa kwezinye izingxenye zomhlaba ngabahwebi nabahloli bamazwe, futhi manje sezikhulile emazweni amaningi kuhlanganise ne-United States. Izifunda ezinkulu ezikhiqiza umango e-US yiFlorida neCalifornia.

Izigaba Ezihlukene Zokuvuthwa Umango

Umango udlula ezigabeni ezihlukene zokuvuthwa, ngayinye inezici zayo ezihlukile:

• Okuluhlaza: Ngalesi sikhathi, umango uqinile futhi awukavuthwa. Zivame ukusetshenziswa ekuphekeni nasekukhetheni.
• Ukuphenduka: Umango kulesi sigaba usuqala ukushintsha umbala futhi uthambe kancane. Ziphelele ekwenzeni umango salsa noma chutney.
• Uvuthiwe: Umango ovuthiwe umnandi futhi unojusi futhi uthambile. Zilungele ukudla okusha noma ukwenza ama-smoothies.
• Uvuthwe kakhulu: Umango ovuthwe ngokweqile uthambile futhi ungase ube namabala ansundu. Zisadleka kodwa zisetshenziswa kangcono ukwenza ujamu noma amasoso.

Izinzuzo Zezempilo Zomango

Umango awugcini nje ngokuba mnandi kodwa futhi unomsoco ngendlela emangalisayo. Ziphezulu kuvithamini C, uvithamini A, kanye ne-fiber. Aqukethe nama-antioxidants angasiza ekuvikeleni umdlavuza nezinye izifo. Umango uyingxenye enkulu kunoma yikuphi ukudla okunempilo.

Ukugcina Umango Wakho Umusha Futhi Umnandi: Amasu Okugcina Afanele

Uma kuziwa ekugcineni umango kubalulekile ukwazi isigaba sokuvuthwa okukuso. Umango ungagcinwa ngezigaba ezahlukene kuye ngokuthi uhlela ukuwudla nini. Nawa amanye amathiphu:

• Umango ongavuthiwe ungagcinwa ekamelweni lokushisa kuze kube yilapho usulungele ukudliwa. Zizoqhubeka zivuthwe futhi zibe mnandi futhi zithambe ngokuhamba kwesikhathi.
• Umango ovuthiwe kufanele udliwe ngokushesha ngangokunokwenzeka, kodwa uma ungakwazi ukuwudla ngokushesha, uwugcine efrijini ukuze ubambezele ukuvuthwa kwawo.

Ukukhetha Indawo Elungile Yokugcina Umango

Lapho ugcina khona umango wakho ungenza umehluko omkhulu ekutheni uphila isikhathi esingakanani nokuthi unambitheka kanjani. Nawa amanye amathiphu:

• Gcina umango endaweni epholile, eyomile ekude nelanga eliqondile.
• Uma ugcina umango ovuthiwe, wugcine efrijini ukuze ubambezele ukuvuthwa.
• Uma ugcina umango ongakavuthwa, uwugcine endaweni efudumele ukuze usheshe uvuthwe.

Ukusebenzisa Iziqukathi Ezifanelekile Zokugcina

Isiqukathi esifanele sokulondoloza singasiza ukugcina umango wakho umusha futhi umnandi. Nawa amanye amathiphu:

• Gcina umango esikhwameni sephepha ukusheshisa inqubo yokuvuthwa.
• Gcina umango ovuthiwe esikhwameni sepulasitiki noma esitsheni esingangeni moya efrijini ukuze uhlale umusha isikhathi eside.
• Gwema ukugcina umango ezitsheni noma ezitsheni ezinokugeleza komoya okulinganiselwe, njengoba lokhu kungase kubangele ukuba bakhiphe igesi engenaphunga elisheshisa inqubo yokuvuthwa.

Amathiphu Engeziwe Okugcina Umango

Nawa amanye amathiphu angeziwe wokukusiza ukuthi ugcine umango wakho ngendlela efanele:

• Ungawubeki umango eduze nezinye izithelo, ngoba ungabangela ukuthi uvuthwe ngokushesha.
• Uma ugcina umango odayisiwe, wugcine esitsheni esingangeni moya esiqandisini kuze kube yizinsuku ezintathu.
• Umango ungabhakwa noma wengezwe ku-oatmeal yakho yasekuseni ukuze uthole okumnandi ekudleni kwakho kwasekuseni.
• Inyanga kaNdasa (March) yisizini kamango, ngakho-ke sebenzisa umango omningi omusha futhi uwagcine ngendlela efanele ukuze uwajabulele unyaka wonke.

Ukuvula Izinzuzo Zokudla Kwemango

Umango awugcini nje ngosayizi nokunambitheka okuhle, kodwa futhi unikeza izinzuzo eziningi emzimbeni. Lesi sithelo sasezindaweni ezishisayo sicebile ngamavithamini, amaminerali, nezakhi ezibalulekile ezingaba nengxenye ekudleni okunempilo. Nalu ulwazi olwengeziwe mayelana nenani lokudla likamango:

• Inkomishi eyodwa (165 g) kamango omusha inikeza:

Amakhalori: 99
Ama-carbohydrate: 24.7 g
Ifayibha: 2.6 g
– Ushukela: 22.5 g
- Amaprotheni: 1.4 g
- Amafutha: 0.6 g

• Umango uqukethe izithako ezibalulekile ezibalulekile emzimbeni, okuhlanganisa uvithamini C, uvithamini A, i-folate, i-iron, ne-calcium.
• Kuye ngohlobo lwemango, izinto ezingaphakathi kwetshe zingadliwa futhi zinikeze imisoco eyengeziwe.
• Umango ngokuvamile unamakhalori aphansi futhi unenkomba ephansi ye-glycemic, okuwenza ube inketho yokudla okunempilo.

Umsoco Umango Wezidingo Ezithize

• Kwabesifazane abakhulelwe: Umango ungumthombo omuhle we-folate, obalulekile ekuvimbeleni ukukhubazeka kokuzalwa. Kodwa-ke, abesifazane abakhulelwe kufanele bakugweme ukudla umango ongavuthiwe ngoba ungabangela ukufinyela.
• Kubantu abanesifo sikashukela: Nakuba umango uqukethe ama-carbohydrate kanye noshukela, futhi unenkomba ephansi ye-glycemic kanye nomthwalo, okuwenza ube ukudla okungaba ukudla kwabantu abanesifo sikashukela. Nokho, kubalulekile ukuqaphela ukuthi ukudla umango omningi kusenganyusa amazinga kashukela egazini.
• Kubantu abanezidingo ezithile zomsoco: Umango unothile ngamavithamini namaminerali afana novithamini C, uvithamini A, kanye nensimbi, okuwenza abe isengezo esihle ohlelweni lokudla oludinga lezi zakhi.

Uwudla Kanjani Umango Ukuze Uthole Ukudla Okunempilo

• Yidla umango omusha: Umango oluhlaza unikeza inani eliphezulu lokudla okunomsoco.
• Sebenzisa umango njengokudla okulula okunempilo: Isilinganiso esisodwa sikamango (1 inkomishi) sinikeza cishe u-100% wesidingo sansuku zonke sikavithamini C kanye no-35% wesidingo sansuku zonke sikavithamini A.
• Engeza umango kuma-smoothies noma amasaladi: Umango ungaba isengezo esihle kakhulu ezitsheni ezihlukahlukene futhi ungaba nomthelela ekudleni okunempilo.

Sengiphetha, umango uyisithelo esinempilo nesimnandi sasezindaweni ezishisayo esinganikeza izinzuzo eziningi zokudla okunomsoco emzimbeni. Ngokufaka umango ekudleni kwakho, ungafaka isandla empilweni yamaseli akho, izicubu, kanye ne-DNA. Ngakho-ke, ngokuzayo lapho uhlangana nomango, ungangabazi ukuwudla futhi ujabulele inhlanganisela yawo ecebile yamavithamini, amaminerali, nemisoco.

Isiphetho

Umango yisithelo esimnandi sasezindaweni ezishisayo esinokunambitheka okumnandi kanye nokuthungwa okuthambile. Alungele ukudla okusha, okusetshenziselwa izitsha ezinoshukela, noma okwenziwe ama-smoothie. Umango uyindlela enhle yokwengeza ukukhanya kwelanga osukwini lwakho!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

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UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.