Nasi isizathu sokuba sithi u-Onam Sadhya sisidlo esisempilweni esilungeleleneyo!

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Umnyhadala weentsuku ezili-10 ka-Onam ulapha! Ngaloo nto, iintsuku zokuzonwabisa ze-sadhya (umthendeleko wemvelaphi yaseKerala, utsho iWiki) ulapha ngokunjalo. I-Onam sadhya yendabuko iqulethwe ngaphezulu kwe-12 izitya (ngokulula) kwaye inokuya kwi-26 okanye izitya ezingaphezulu kwezulu lezityalo. Usebenze kwigqabi lebhanana, ngaphandle kokutya ikhoma ekufuneka likunike lona, ​​u-Onam sadhya upakishwe zizibonelelo ezinesondlo.

U-Onam sadhya uyonwabele ukuhlala phantsi, isiko lesiNtu elilandelwa ngokwenkolo ngabantu abakufutshane. Ukuhlala phantsi kunye nokutya kunezibonelelo ezinkulu zempilo ezinje ngokuncedisa ekwetyisweni okufanelekileyo, kukhuthaza ukuhamba kwegazi kwaye kuphucula ukuguquguquka komzimba wakho ^[1] .

Ngelixa ukonwabela ubumnandi bokuncancisa imilebe obunikwa igqabi elitsha, kuluncedo olongezelelekileyo ukuba wazi izibonelelo zempilo ukutya okutyayo onokuba nako kuwe. 'Isitya ngasinye kwezi sibonelela ngezakha mzimba ezahlukileyo ezenza isidlo esinamandla', uqinisekisa uKarthika Thirugnanam, iNutritionist.

Umthendeleko omkhulu uquka ukutya okuninzi okubandakanya ityebile ye-carbohydrate, ityebile ngeprotheni kunye neemveliso ezityebileyo. Ukuqala ngelayisi ebomvu ukuya ku-ellisheri, i-pullisery kunye nokuphela kweentlobo ze-kheer ezimnandi (pazham payasam, palada pradhaman njl.), Umthendeleko ujikeleze konke. I-sadhya, ngokungathandabuzekiyo, yeyona nto iphambili kwiminyhadala yeentsuku ezili-10 apho ukutya okunesondlo kunokuthathwa njengomxube osempilweni wazo zonke izinto ezilungileyo.

Ngaba ufuna ukwazi ukuba yintoni yonke equka umthendeleko 'owaziwayo' weeKeralites? Thatha ujongo.

Izinto zika-Onam Sadhya kunye neziBonelelo zabo

Inxalenye eyintloko ye-Onam, i-Onam sadhya okanye i-onasadhya inikwa kwiqabunga lebhanana le-banana. Izitya azinencasa kuphela kodwa zikwanceda kakhulu impilo yakho. Makhe sijonge.

Igqabi lebhanana : Masiqale ngezibonelelo zokutya kumagqabi ebhanana. Ipakishwe ngesiseko esisekwe kwisityalo esibizwa ngokuba yi-polyphenols epigallocatechin gallate (EGCG), amagqabi ebhanana zii-antioxidants zendalo ezinokuba luncedo ekuthinteleni ukuqala kwezifo kunye nophuhliso lweeradicals zasimahla. Xa kunikwa igqabi, ukutya okutsha kunye nokushushu kufunxa iipolyphenols ^[Mbini] . Ngaphandle koku, amagqabi nawo aneempawu zokulwa neentsholongwane.

Irayisi ebomvu (imart rice) Ikwabizwa ngokuba yiPalakkadan matta, irayisi ebomvu izele zizityebi. Ingubo ebomvu kwilayisi ebizwa ngokuba yi-pericarp inceda igcine ixabiso layo lesondlo. Ngaphandle kokuba ngumthombo oqinileyo we-carbohydrate esempilweni, imata irayisi ngumthombo omkhulu wemagniziyam, ngaloo ndlela inceda ukuthintela ukuqala kwesifo sentliziyo ^[3] . Ukusetyenziswa okulawulwayo kunokunceda ukunciphisa umngcipheko wesifo seswekile, ukuhlangabezana neemfuno zakho zemihla ngemihla zefibre kwaye kunciphise ukufunxwa kwee-carbohydrate ngenxa yomxholo wayo osisityebi.

Umthombo: Rediff

Sambhar Esinye sezitya eziphambili e-Onam sadhya, isambhar yenziwe nge-dal kunye nayo yonke imifuno enokubakho (ukusuka kwiminqathe ukuya kwi-beetroots). Isitya esiphekwe kancinci, kunye nokongezwa kwe-asafoetida sinezibonelelo zokuthambisa ^[4] . Iphezulu kwiiproteni, igcwele ifayibha kwaye inamazinga aphezulu e-antioxidant. Esi sidlo sipakishwe ngempilo kulula ukusetyisa.

I-Avial : Omnye umxube wemifuno eyahlukeneyo, esi sidlo senziwe ngeoyile yekhokhonathi. Yenziwe ngamanqatha, i-brinjal, ikhokhonathi, iminqathe, i-curd, ithanga kunye ne-turmeric powder, i-avial iphantsi kweekhalori kwaye igcwele izondlo ezahlukeneyo ^[5] . Inovithamini A (ithanga), ifayibha (amagubu), beta-carotene (iminqathe), folic acid (iimbotyi) njalo njalo.

Eyona Yenziwe ngethanga elimhlophe, iimbotyi ezibomvu kunye nobisi lwekhokhonathi, esi sidlo sigcwele ifayibha. Umthi omhlophe unempembelelo, ukuphilisa, okuphekiweyo kubisi lwekhokhonathi (iikhalori eziphakamileyo ngamafutha agcweleyo) kujike kube kukutya okusempilweni nokunempilo ^[6] .

Kaalan : Le yenziwe ngee yam okanye ibhanana eluhlaza, ikhokhonathi, ibhotolo, iturmeric kunye nobushushu, i-kaalan ngumthombo otyebileyo weeprobiotic. ^[7] . I-Kaalan iluncedo kwimpilo yakho yesisu njengoko iiprobiotiki zinceda ukulinganisa iibacteria ezinobuhlobo kwinkqubo yakho yokwetyisa. 'Ibhotolo yebhotolo ephuma kwesi sidlo ingumthombo olungileyo wecalcium enceda ukomelela kwethambo kunye neeprobiotic ezinceda ukomeleza kunye nokugcina impilo yokwetyisa', utshilo uGqirha Karthika Thirugnanam, ugqirha wezonyango / ugqirha wezamayeza kwiTucker Medical, eSingapore.

Puli inji Isitya esidumileyo kwi-onasadhya, ipuli inji yenziwa ngejinja, tamarind kunye nejaggery kunye namagqabi e curry. Ubukho bejinja bunokunceda ekupheliseni isicaphucaphu kunye nokudityaniswa kwetamarind kunye nejinja kuluncedo olukhulu kwinkqubo yakho yokwetyisa. ^[8] . Ijaggri kuyo inceda ukukhupha iityhefu eziyingozi emzimbeni kwaye ihlambulule isibindi sakho ^[9] .

IParippu curry Yenziwe nge-dal, turmeric kunye nekhokhonathi, oku kutya kulula ukwenza kwaye kunesondlo kakhulu. Ngokwesiqhelo esenziwe nge-mung dal, isitya silungele impilo yakho yamathumbu. Ngaphandle kwalonto, iphucula ukwetyisa kwakho.

IRasam : Esinye sezona zitya zithandwa kuwo onke amazantsi eIndiya, irasam isembindini weOnam sadhya. Yenziwe nge-dal, iitumato kunye nomxube wamayeza afana ne-fenugreek, i-peppercorn, i-turmeric kunye ne-coriander. Oko, ukusukela kwiintsuku ezindala, isetyenziswa njengeyeza lokunyanyisa isicaphucaphu kunye nesisu ^[10] .

Sharkara varatti Yenziwe ngejaggery, ijinja, ikhadiyam kunye nebhanana eluhlaza, esi sidlo sinamanzi amakhulu ekuphuculeni amanqanaba ehemoglobin ngenxa yobukho bejaggery ^[9] .

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Ngoku ukuba ufundwe kakuhle malunga nezibonelelo ezahlukeneyo zempilo yakho oyithandayo, ulinde ntoni. Yonwabele i-Onam Sadhya engenatyala-le Onam!

Iifilimu nguSharan Jayanth

1. [1]Ibhanki, B. (2018). Ndiphakame ndahlala phantsi. Impilo Nentlalo-ntle, 70 (7), 20-21.
2. [Mbini]Uzogara, S. G., Agu, L.N, kunye no-Uzogara, E. O. (1990). Ukujongwa kwakhona kokutya okuneenkcubeko ngokwesiko, izixube kunye neziselo eNigeria: Izibonelelo kunye neengxaki ezinokubakho. I-ecology yokutya kunye nesondlo, 24 (4), 267-288.
3. [3]IPandey, S., Lijini, K. R., kunye noJayadeep, A. (2017). Amayeza kunye nezibonelelo zempilo zerayisi emdaka. KwiRice Rice (iphe. 111-122). Isitshisi, Cham.
4. [4]U-El Deeb, H. K., Al Khadrawy, F. M., kunye no-El-Hameid, A. K. A. (2012). Isiphumo sokuthintela uFerula asafoetida L. (Umbelliferae) kwiBlastocystis sp. Uhlobo oluthile 3 ukukhula kwi-vitro. Uphando lweParasitology, 111 (3), 1213-1221.
5. [5]UDalal, T. (nd). Iinyani zezondlo ze-Avial, i-South Indian Curry, iiKhalori e-Avial, South Indian Curry [Iposti yeBlog]. Ukufunyanwa kwi-https: //www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]ISurti, S. (nd). U-ONAM SADYA: ISIDLO ESILUNGELELWEYO NGOKUPHELELEYO [Iposti yeBlog]. Ukufunyanwa kwi-https: //gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]UThushara, R. M., Gangadaran, S., Solati, Z., kunye noMoghadasian, M.H (2016). Izibonelelo zentliziyo yeeprobiotic: uphononongo lwezifundo zovavanyo nezeklinikhi. Ukutya kunye nomsebenzi, 7 (2), 632-642.
8. [8]I-Dominic, O. L., Muhammad, A. M., kunye neSeidina, mna (2018). UKWAZISWA KWEZIBONELELO ZOKUSETYENZISWA KWESIHLA PHAKATHI KWABAFUNDI BESIKOLO SEMFUNDO YASENIGERIAN, ESOBI-ILORIN, KWARA STATE. Ijenali yeMfundo yePhysics kunye neMpilo-yeNtlalontle yokujonga, 7 (11), 15-22.
9. [9]UNayaka, M.H, Vinutha, C., Sudarshan, S., kunye noManohar, M. P. (2015). I-Physico-chemical, iAntioxidant kunye neeMpawu zoVavanyo lwejinja (iZingiber officinale) Ityebisile iJaggery yeeNdidi ezahlukeneyo zeswekile. Iswekile yeTech, 17 (3), 305-313.
10. [10]UDevarajan, A., kunye noMohanmarugaraja, M. K. (2017). Uphengululo olubanzi kwiRasam: Ukutya okusebenzayo ngokwesiko laseIndiya. Uphengululo lwePharmacognosy, 11 (22), 73.

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