Nakhu Okwenza Sithi U-Onam Sadhya Uyisidlo Esilinganiselwe Esinempilo!

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Umkhosi omkhulu wezinsuku eziyi-10 ka-Onam ulapha! Futhi ngalokho, izinsuku zokuzitika nge-sadhya (idili lomsuka waseKerala, kusho iWiki) nazo sezikhona. I-Onam sadhya yendabuko iqukethe izitsha ezingaphezu kwezingu-12 (kalula) futhi ingakhuphuka ize ifike kuzitsha ezingama-26 noma ngaphezulu okuyizulu labadla imifino kuphela. Isejiweni likabhanana, ngaphandle kwe-coma yokudla okufanele ikunikeze, i-Onam sadhya igcwele izinzuzo ezinomsoco.

U-Onam sadhya uyakujabulela ukuhlala phansi, isiko lendabuko elilandelwa ngokwenkolo ngabantu nxazonke. Ukuhlala phansi nokudla kunezinzuzo ezinkulu zempilo njengokukusiza ekugayeni ukudla okufanele, kukhuthaza ukugeleza kwegazi futhi kuthuthukise ukuguquguquka komzimba wakho ^[1] .

Ngenkathi uthokozela ubumnandi obuthinta izindebe obunikezwa eqabungeni elisha, kuyinzuzo eyengeziwe ukwazi izinzuzo zezempilo ukudla okudlayo ongakuthola kuwe. 'Isitsha ngasinye sinikeza izakhamzimba nezakhi ezahlukahlukene ezakha isidlo esinamandla', kuqinisekisa uKarthika Thirugnanam, uNutritionist.

Idili elikhulu lifaka phakathi inqwaba yezidlo ezibandakanya imikhiqizo ecebile nge-carbohydrate, ecebile ngamaprotheni kanye ne-fiber. Ukuqala ngelayisi elibomvu ku-ellisheri, i-pullisery futhi kuphele ngezinhlobonhlobo ze-kheer ezimnandi (pazham payasam, palada pradhaman njll.), Idili liyi-rounder. I-sadhya, ngokungangabazeki, iheha enkulu imikhosi yezinsuku eziyi-10 lapho isidlo esinomsoco singabhekwa njengengxube enempilo yazo zonke izinto ezinhle.

Ufuna ukwazi ukuthi yini yonke equkethe umkhosi 'owaziwayo' wamaKeralites? Bheka.

Izinto zika-Onam Sadhya Nezinzuzo Zabo

Ingxenye eyikhadinali ka-Onam, u-Onam sadhya noma i-onasadhya inikezwa ngeqabunga likabhanana le-plantain. Izitsha azihlwabuki nje kuphela kodwa futhi zinenzuzo enkulu ngokwempilo yakho. Ake sibheke.

Ihlamvu likabhanana : Ake siqale ngezinzuzo zokudla emaqabunga kabhanana. Igcwele inhlanganisela esekwe ezitshalweni ebizwa nge-polyphenols epigallocatechin gallate (EGCG), amaqabunga kabhanana angama-antioxidants emvelo angaba lusizo ekuvikeleni ukuqala kwezifo nokuthuthukiswa kwama-radicals amahhala. Lapho kunikezwa eqabungeni, ukudla okusha nokufudumele kumunca ama-polyphenols ^[okubili] . Ngaphandle kwalokhu, amaqabunga anezindawo zokulwa namagciwane.

Irayisi elibomvu (irayisi le-matta) : Eyaziwa nangokuthi i-Palakkadan matta, irayisi elibomvu licebile ngomsoco. Ijazi elibomvu elayisi elibizwa nge-pericarp lisiza ukugcina inani lalo lokudla okunempilo. Ngaphandle kokuba ngumthombo oqinile wama-carbohydrate anempilo, ilayisi le-matta liwumthombo omkhulu we-magnesium, ngaleyo ndlela lisiza ukuvimbela ukuqala kwesifo senhliziyo ^[3] . Ukusetshenziswa okulawulwayo kungasiza ekwehliseni ubungozi besifo sikashukela, kuhlangatshezwane nemfuneko yakho yansuku zonke yefayibha futhi kubambezele ukumuncwa kwama-carbohydrate ngenxa yokuqukethwe kwayo kwe-fiber.

[Umthombo: Rediff]

Sambhar : Esinye sezitsha eziyinhloko e-Onam sadhya, i-sambhar yenziwa nge-dal nayo yonke imifino engatholakala (kusuka kuzinqathe kuya kubhitrudi). Isitsha esiphekwe kancane, kanye nokufakwa kwe-asafoetida kunezinzuzo zokukhipha ubuthi emzimbeni ^[4] . Iphakeme ngamaprotheni, igcwele i-fiber futhi inamazinga aphezulu e-antioxidant. Lesi sidlo esigcwele impilo kulula ukugaya futhi.

Avial : Enye ingxube yemifino ehlukahlukene, lesi sidlo senziwa ngamafutha kakhukhunathi. Yenziwe ngezigqoko, i-brinjal, ukhukhunathi, isanqante, i-curd, ithanga ne-turmeric powder, i-avial inamakholori amancane futhi igcwele izakhi zomzimba ezahlukahlukene ^[5] . Iqukethe uvithamini A (ithanga), i-fiber (izigubhu), i-beta-carotene (izaqathe), i-folic acid (ubhontshisi) njalonjalo.

Iyona yodwa : Yenziwe ngomhlanga omhlophe, ubhontshisi obomvu nobisi lukakhukhunathi, lesi sidlo sigcwele ifayibha. Umhlanga omhlophe unomphumela wokupholisa, okwehlisa isisu okuthi uma uphekwe obisini lukakhukhunathi (ama-calories aphezulu ngamafutha agcwele) uphenduke isidlo esinempilo futhi esinempilo ^[6] .

Kaalan : Le yenziwa ngama-yam noma ubhanana oluhlaza, ukhukhunathi, u-buttermilk, i-turmeric nobandayo, i-kaalan ingumthombo ocebile wama-probiotic ^[7] . I-Kaalan ilusizo empilweni yakho yamathumbu njengoba ama-probiotic esiza ukulinganisela amabhaktheriya anobungani ohlelweni lwakho lokugaya ukudla. 'Ibhotela elivela kulesi sidlo liwumthombo omuhle we-calcium esiza ngamandla amathambo nama-probiotic asiza ukuqinisa kanye nokugcina impilo yokugaya ukudla', kusho uDkt Karthika Thirugnanam, oyiClinical Nutritionist / Dietitian eTucker Medical, eSingapore.

Puli inji : Isitsha esivelele e-onasadhya, i-puli inji yenziwa nge-ginger, tamarind kanye ne-jaggery namaqabunga e-curry. Ukuba khona kwe-ginger kungasiza ekunciphiseni isicanucanu futhi inhlanganisela ye-tamarind ne-ginger ilusizo kakhulu ohlelweni lwakho lokugaya ukudla ^[8] . Ukuxakaniseka okukuyo kusiza ukukhipha ubuthi obuyingozi emzimbeni nokuhlanza isibindi sakho ^[9] .

I-Parippu curry : Yenziwe nge-dal, turmeric kanye kakhukhunathi, lesi sidlo silula ukwenziwa futhi sinomsoco kakhulu. Imvamisa yenziwe nge-mung dal, isidlo silungele impilo yakho yamathumbu. Ngaphandle kwalokho, ithuthukisa ukugaya kwakho.

URasam : Esinye sezitsha ezithandwa kakhulu eningizimu neNdiya, i-rasam imaphakathi ne-Onam sadhya. Yenziwe nge-dal, utamatisi kanye nenhlanganisela yamakhambi afana ne-fenugreek, i-peppercorn, i-turmeric ne-coriander, isidlo siyinhlanganisela yama-macro kanye ne-micronutrients ebalulekile ekusimameni, emandleni nasekuvikeleni umzimba. Bekulokhu, kusukela ezinsukwini zakudala, kusetshenziswa njengomuthi wokwelapha isicanucanu nesisu ^[10] .

Sharkara varatti : Yenziwe ngejaggery, ujinja, i-cardamom nobhanana ongahluziwe, lokhu kudla okune-snack-side kungumthombo omuhle wokuthuthukisa amazinga akho e-hemoglobin ngenxa yokuba khona kwejaggery ^[9] .

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Manje njengoba ufundwe kahle ngezinzuzo ezahlukahlukene zezempilo idili lakho olithandayo lihlanganisa, ulindeni. Jabulela i-Onam Sadhya yakho engenacala - le Onam!

Imininingwane yabantu nguSharan Jayanth

1. [1]Ibhange, B. (2018). Esukuma eyohlala phansi. Impilo Nenhlalakahle Emsebenzini, 70 (7), 20-21.
2. [okubili]Uzogara, S. G., Agu, L. N., & Uzogara, E. O. (1990). Ukubuyekezwa kokudla okuvutshiwe kwendabuko, ama-condiments neziphuzo eNigeria: Izinzuzo zabo nezinkinga ezingaba khona. Imvelo yokudla nokondleka, 24 (4), 267-288.
3. [3]UPandey, S., Lijini, K. R., noJayadeep, A. (2017). Izinzuzo zokwelashwa nezempilo zelayisi elinsundu. EBrown Rice (amakhasi 111-122). I-Springer, i-Cham.
4. [4]U-El Deeb, H. K., Al Khadrawy, F. M., no-El-Hameid, A. K. A. (2012). Umphumela wokuvimbela we-Ferula asafoetida L. (Umbelliferae) ku-Blastocystis sp. ukukhula okuncane kwe-3 ku-vitro. Ucwaningo lweParasitology, 111 (3), 1213-1221.
5. [5]UDalal, T. (nd). Amaqiniso Wezempilo ka-Avial, i-South Indian Curry, ama-Calorie e-Avial, i-South Indian Curry [Okuthunyelwe kwe-Blog]. Ibuyiswe kusuka ku-https: //www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]USurti, S. (ng). U-ONAM SADYA: ISIDLO ESILINGANISELWE NGOKUGCWELE [Okuthunyelwe kweBhulogi]. Ibuyiswe kusuka ku-https: //gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]UThushara, R. M., Gangadaran, S., Solati, Z., noMoghadasian, M. H. (2016). Izinzuzo zenhliziyo zemithambo yegazi yama-probiotic: ukubuyekezwa kwezifundo zokuhlola nezomtholampilo. Ukudla nokusebenza, 7 (2), 632-642.
8. [8]UDominic, O. L., Muhammad, A. M., & Seidina, I. Y. (2018). UKWAZISWA KWEZINZUZO ZOKUSETSHENZISWA KWESITOLO PHAKATHI KWABAFUNDI BESIKOLO SEZEMFUNDO SASENIGERIAN, ESOBI-ILORIN, ESARA STATE. Ijenali Yemfundo Yezemvelo Nokubheka Ezempilo Nezenhlalo, 7 (11), 15-22.
9. [9]UNayaka, M.H, Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). I-Physico-chemical, Antioxidant kanye Nezimfanelo Ezizwayo Zojinja (I-Zingiber officinale) I-Jaggery Ecebile Yezinhlobo Ezihlukahlukene Zomoba. ISugar Tech, 17 (3), 305-313.
10. [10]UDevarajan, A., noMohanmarugaraja, M. K. (2017). Ukubuyekezwa okuphelele kuRasam: Ukudla kwendabuko okusebenzayo kwaseNingizimu India. Ukubuyekezwa kwe-Pharmacognosy, 11 (22), 73.

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