Hezvino Chikonzero Tichiti Onam Sadhya Chikafu Chine hutano Zvakaringana!

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Mutambo mukuru wezuva gumi weOnam uri pano! Uye neizvozvo, mazuva ekunyunyuta sadhya (mabiko eKerala mavambo, anodaro Wiki) ari pano futi. Iyo yechinyakare Onam sadhya ine zvinopfuura gumi nembiri ndiro (zviri nyore) uye inogona kukwira kusvika makumi maviri nematanhatu kana kupfuura madhishi ayo ari mudyari wedenga. Inoshumirwa pane shizha rebhanana, kunze kwechikafu chikafu asi inosungirwa kukupa iwe, Onam sadhya izere nezvakanaka zvinobatsira.

Onam sadhya anofarira kugara pasi, tsika yechinyakare inoteverwa nechitendero nevanhu vakatenderedza. Kugara pasi uye kudya kune hutano hwakakura hwakadai sekubatsira mukugaya kwakakodzera, kunosimudzira kuyerera kweropa uye kunogonesa kuchinjika kwemuviri wako ^[1] .

Nepo uchinakirwa nekunakirwa kwemiromo kunoshumirwa pane shizha nyowani, iri bhenefiti yekuwedzera kuziva nezve mabhenefiti ehutano chikafu chaunogona kuve nacho pauri. 'Imwe yeidzi ndiro inopa akasiyana zvinovaka muviri uye phytonutrients anoumba chikafu chine simba', anodaro Karthika Thirugnanam, Nutritionist.

Mutambo mukuru unosanganisira plethora yemidziyo inosanganisira carbohydrate-yakapfuma, mapuroteni-akapfuma uye zvigadzirwa zvine fiber-zvakapfuma. Kutanga nemupunga mutsvuku kuna ellisheri, pullisery uye kupera nemhando dzakasiyana dzeinonaka kheer (pazham payasam, palada pradhaman nezvimwewo), mutambo uyu unotenderera. Iyo sadhya iri, pasina mubvunzo, iyo inokwezva huru yemazuva gumi-mazuva mhemberero uko chikafu-chakakora chikafu chinogona kutorwa semusanganiswa une hutano wezvinhu zvese zvakanaka.

Unoda kuziva kuti chii zvese chine mutambo 'wakakurumbira' weKeralites? Tarisa.

Onam Sadhya Zvinhu & Zvakanakira Ivo

Kadhinari chikamu cheOnam, Onam sadhya kana onasadhya chinoshumirwa pamushonga webhanana rebhanana. Midziyo haingori inonaka chete asi zvakare inobatsira zvakanyanya kune hutano hwako. Ngatitarisei.

Bhanana shizha : Ngatitangei nezvakanaka zvekudya pamashizha ebhanana. Yakaputirwa nekomboni-yakavakirwa komponi inonzi polyphenols epigallocatechin gallate (EGCG), mashizha ebhanana ari echisikigo antioxidants ayo anogona kubatsira mukudzivirira kutanga kwezvirwere nekusimukira kwemahara radicals. Kana ikapihwa pashizha, chikafu chitsva uye chinodziya chinotora iyo polyphenols ^[piri] . Kunze kweizvi, mashizha anewo maitiro ekurwisa mabhakitiriya.

Risi tsvuku (matta rice) : Iyo inozivikanwa zvakare sePalakkadan matta, tsvuku tsvuku ine hupfumi hune hupfumi. Iyo jasi dzvuku pamupunga unonzi pericarp inobatsira kuchengetedza kukosha kwayo kwehutano. Kunze kwekuve yakasimba sosi yemakabohydrate ane hutano, matta mupunga sosi huru yemagesium, nekudaro inobatsira kudzivirira kutanga kwechirwere chemwoyo ^[3] . Kudzora kunwiwa kunogona kubatsira kudzikisa njodzi yeshuga, kusangana neyako fiber yezuva nezuva uye zvakare kunononoka kunwa kwemakabohydrate nekuda kweiyo yakafuma fiber zvemukati.

[Kunobva: Rediff]

Sambhar : Imwe yemidziyo mikuru muOnam sadhya, sambhar inogadzirwa nedhari uye nemimwe miriwo inogoneka inowanikwa (kubva kumakarotsi kusvika kubheti). Iyo inononoka-kubikwa dhishi, pamwe nekuwedzera kweasafoetida ine detoxification mabhenefiti ^[4] . Iyo yakakwira mumapuroteni, yakazara nefiber uye ine yakakwira antioxidant mazinga. Ichi chikafu chine hutano chiri nyore kugaya futi.

Avial : Mumwe musanganiswa wemiriwo yakasiyana siyana, ndiro iyi inogadzirwa nemafuta ekokonati. Yakagadzirwa kubva kumadhiramu, brinjal, coconut, karoti, curd, manhanga uye turmeric upfu, avial yakaderera macalorie uye yakazara nezvakasiyana zvinovaka muviri. ^[5] . Ine vhitamini A (manhanga), faibha (ngoma), beta-carotene (makarotsi), folic acid (bhinzi) zvichingodaro.

Imwe : Yakagadzirwa nemucheka muchena, bhinzi dzvuku uye mukaka wekokonati, ndiro iyi yakazara fiber. Mucheka muchena une kutonhora, diuretic mhedzisiro iyo, kana yakabikwa mumukaka wekokonati (macalorie-akakwirira nemafuta akazara) inoshanduka ikava chikafu chine hutano uye chinovaka ^[6] .

Kaalan : Iyi inogadzirwa neyam kana bhanana mbishi, coconut, buttermilk, turmeric uye inotonhora, kaalan ipfuma sosi yeprobiotic ^[7] . Kaalan inobatsira kune yako gut gut semaprobiotic anobatsira kuyananisa mabacteria ane hushamwari mune yako digestive system. 'Buttermilk kubva mundiro iyi isosi yakanaka yecalcium iyo inobatsira nesimba repfupa nemaprobiotic anobatsira kusimbisa nekuchengetedza hutano hwekugaya', anodaro Dr Karthika Thirugnanam, Clinical Nutritionist / Dietitian kuTucker Medical, Singapore.

Puli inji : Chikafu chakakurumbira mu onasadhya, puli inji inogadzirwa ne ginger, tamarind uye jaggery nemashizha e curry. Kuvapo kwe ginger kunogona kubatsira mukubvisa kusvotwa uye kusanganiswa kwetamarind uye ginger kunobatsira zvakanyanya kune yako digestive system ^[8] . Jaggery iri mairi inobatsira kuburitsa chepfu inokuvadza kubva mumuviri uye kuchenesa chiropa chako ^[9] .

Parippu curry : Yakagadzirwa nedal, turmeric uye coconut, iyi dhishi iri nyore kugadzira uye ine hutano hwakanyanya. Kazhinji inogadzirwa nemung dal, iyo dhishi rakanakira hutumbu hwako hutano. Kunze kwaizvozvo, zvinovandudza kugaya kwako.

Rasam : Imwe yezvinodiwa zvikuru ndiro kumaodzanyemba kweIndia, rasam iri pakati peOnam sadhya. Yakagadzirwa nedal, madomasi uye musanganiswa wemakwenzi senge fenugreek, peppercorn, turmeric uye coriander mhodzi, ndiro ndiro musanganiswa wemacro uye micronutrients yakakosha mukuchengetedza, simba uye hutachiona. Zvave zviripo, kubvira pamazuva ekare, zvichishandiswa semushonga wekusvotwa uye kushungurudzika mudumbu ^[10] .

Sharkara varatti : Yakagadzirwa nejaggery, ginger, cardamom uye mbichana mbishi, iyi yekudyiwa-padivi dhishi ndiyo sosi yakanaka yekuvandudza yako hemoglobin mazinga nekuda kwekuvapo kwejaggery ^[9] .

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Izvozvi zvawave kuverenga-zvakanaka nezve akasiyana maringe nehutano mabiko ako aunofarira anosanganisira, wakamirirei. Nakidzwa neOnam Sadhya yako isina mhosva - iyi Onam!

Infographics naSharan Jayanth

1. [1]Bhengi, B. (2018). Kusimuka kuti ndigare pasi. Kubasa Hutano & Hutano, 70 (7), 20-21.
2. [piri]Uzogara, S. G., Agu, L.N, & Uzogara, E. O. (1990). Kuongororwa kwechinyakare chikafu chakaviriswa, zvinwiwa uye zvinwiwa muNigeria: Iwo mabhenefiti uye zvinogona kuitika matambudziko. Ecology yechikafu uye chikafu, 24 (4), 267-288.
3. [3]Pandey, S., Lijini, K. R., & Jayadeep, A. (2017). Mishonga uye hutano mabhenefiti emupunga wakasviba. MuBrown Rice (mapeji 111-122). Chinobhururuka, Cham.
4. [4]El Deeb, H. K., Al Khadrawy, F. M., & El-Hameid, A. K. A. (2012). Inhibitory mhedzisiro yaFerula asafoetida L. (Umbelliferae) paBlastocystis sp. subtype 3 kukura mu vitro. Parasitology tsvagiridzo, 111 (3), 1213-1221.
5. [5]Dalal, T. (nd). Nutritional Chokwadi cheAvial, South Indian Curry, MaCalori muAvial, South Indian Curry [Blog post]. Kudzorerwa kubva ku https://www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]Surti, S. (nd). ONAM SADYA: CHIDZIDZO CHAKANYATSOKWANA [Blog post]. Kudzorerwa kubva ku https://gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]Thushara, R. M., Gangadaran, S., Solati, Z., & Moghadasian, M. H. (2016). Mwoyo bhenefiti mabhenefiti eeprobiotic: ongororo yekuyedza uye yekiriniki zvidzidzo. Kudya & basa, 7 (2), 632-642.
8. [8]Dominic, O. L., Muhammad, A. M., & Seidina, I. Y. (2018). KUZIVISWA KWEZVINHU ZVAKANAKA ZVOKUSHANDISWA KWEGITERI PAKATI PAVADZIDZI VENYIKA YENYIKA YEMAHARA DZIDZO, SOBI-ILORIN, KWARA STATE. Zvinyorwa zvePanyama Dzidzo & Hutano-Zvemagariro Maonero, 7 (11), 15-22.
9. [9]Nayaka, M.H, Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). Physico-chemikemikari, Antioxidant uye Anonzwisisa Hunhu hweGinger (Zingiber officinale) Yakagadziriswa Jaggery Yemhando dzakasiyana dzeShuga. Shuga Tech, 17 (3), 305-313.
10. [10]Devarajan, A., & Mohanmarugaraja, M. K. (2017). Ongororo yakazara paRasam: Chikafu cheSouth Indian chikafu chinoshanda. Ongororo yeFarmacognosy, 11 (22), 73.

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