Esisiqhamo sibubukhulu obulingana ne siqhamo iplamu (plum), sibubude obungange 3.5cm, ikhangeleka njenga maqanda atyibilikayo, kwaye ziye ziwe phantsi ukusuka ngenyanga ka March ukuya ku may ukuze zivuthwe. Ine nwebu ebhityileyo etyekayo, neqokobhe eliqinileyo eline ntanga ngaphakathi. Esisiqhamo sidliwa zizilwanyana ikudu ne nendlovu, ‘ezilahlela’ ecaleni iintanga ‘ezicociweyo’ ngezicuku eziqoqoshekileyo…xa kuvunwa ngesandla, lendawo iyinyama/ibambekayo kwisiqhamo kufuneka icocwe phambi kokuba iqokobhe licunyuzwe ukuze kufunxwe i-oli kwi ntanga. Ezintanga zinezakhamzimba ezimangalisayo ziyaqhotswa zinencasa efana namandongomane azi ‘almonds’ okanye ‘cashews’.
Eziziqhamo zivunwa endle, kwaye zingakwazi ukuvelisa i-oli, kodwa ubunzima kuku khetha iintanga ngaphakathi kwaye sisizathu esenza ukuxhaphazeka kwe mongongo kunqabe ngaphambili. Iintanga zine sakhamzimba iproteyini engange 25%, umyinge wamafutha ongange 50%, kwaye iphezulu kwisakha mzimba uvitamin E esinceda kwisikhumba (tocopherol) kumlinganiselo we 560mg ngokwe 100gm yeentanga. Inentwanantwana ze ‘saponification’ eyenza i-oli ibeluncedo ekwenzeni isepha.
i-Oli ye Mongongo nut etyebileyo, enzulu, yenza umzimba uhlale unamanzi, ulungisa, unxibelelana ngenxa yobuninzi be linoleic acid ekumlinganiselo ophakathi ko (30% no 54%) kwaye isetyenziswa ekukhathaleleni iinwele (ukuhlamba, ukuthambisa, noku zenza ziphole) nakwi mveliso zenwele. Ubuninzi be proteyini ne oli zenza imongongo oil ikulungele ukunyanga iinwele ezomileyo, eziqothololo, kwaye inganceda ukunqanda ukulahlekelwa ziinwele. Njenge oli yoku phonononga, ipholisa isikhumba isomileyo, eziqhekekayo, kwaye inceda ekupholiseni izilonda ngokunceda kukhule amajoni omzimba.
Isufungo Ngamayeza
Ezinkcukacha zezokufundisa nokwazisa kuphela kwaye azifanelanga ukuthathwa njenge ngcebiso kaGqirha. Olu lwazi alunazo injongo zokuthatha indawo ye ngcebiso namayeza ka Gqirha okanye unyango olunikezwa ngabezempilo ngoku semthethweni.Translated by Zikhona Plaatjie