Eia ke kumu a mākou e ʻōlelo ai ʻO Onam Sadhya kahi meaʻai olakino maikaʻi!

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Aia ka ʻahaʻaina nui he 10 o Onam! A me kēlā, ʻo nā lā o ka sadhya indulgent (kahi ʻahaʻaina a Kerala, wahi a Wiki) eia pū kekahi. ʻO ka Onam sadhya kuʻuna i loko o nā ipu he 12 (maʻalahi) a hiki ke piʻi i 26 a ʻoi aku nā kīʻaha kahi lani o kahi mea ʻai. Hāʻawi ʻia i kahi lau maiʻa, ma kahi o ke koma meaʻai e nakinaki ʻia ia e hāʻawi iā ʻoe, ua piha ʻo Onam sadhya i nā pono momona.

Ua hauʻoli ʻo Onam sadhya i ka noho ʻana ma ka papahele, kahi kuʻuna kuʻuna e hoʻomana ʻia e nā poʻe a puni. Noho ka papahele a me ka ʻai ʻana he nui nā pono olakino e like me ke kōkua i ka digestion kūpono, paipai i ke kahe o ke koko a hoʻomaikaʻi i ka loli o kou kino. ^[1] .

ʻOiai e leʻaleʻa nei i ka ʻono leʻaleʻa lehelehe e lawelawe ʻia ma ka lau hou, he mea keu keu ke makaʻala i nā pono olakino e hiki ke loaʻa i ka meaʻai āu e ʻai ai. Hāʻawi ʻo kēlā me kēia mau kīʻaha i nā huaola like ʻole a me nā phytonutrients e hana i kahi pāʻina piha i ka mana ', ʻōlelo ʻo Karthika Thirugnanam, Nutristist.

Aia i ka ʻahaʻaina nui kahi plethora o nā kīʻaha e komo pū me ka waiwai carbohydrate-rich, protein-rich a me fiber-rich huahana. Ke hoʻomaka nei me ka laiki ʻulaʻula i ellisheri, pullisery a hoʻopau me nā ʻano kheer ʻono (pazham payasam, palada pradhaman etc.), he ʻaha āpau ka ʻahaʻaina. ʻO ka sadhya, kānalua ʻole, ka mea nui i hoʻohauʻoli ʻia i nā lā he 10 mau lā kahi e ʻike ʻia ai ka pāʻina meaʻai momona ma ke ʻano he hui olakino maikaʻi o nā mea āpau.

Makemake ʻoe e ʻike i nā mea āpau āpau i ka ʻahaʻaina 'acclaimed' o Keralites? E koho pono.

Onam Sadhya huahana & Ko lākou mau pono

Hāʻawi ʻia ka ʻāpana cardinal o Onam, Onam sadhya a i ʻole onasadhya ma kahi lau maiʻa plantain. ʻAʻole ʻono wale nā ​​kīʻaha akā maikaʻi pū kekahi no kou olakino. E nānā kākou.

Lau maiʻa : E hoʻomaka kākou me nā pono o ka ʻai ʻana ma nā lau maiʻa. Hoʻopili ʻia me kahi mea kanu i hoʻokumu ʻia i kapa ʻia polyphenols epigallocatechin gallate (EGCG), nā lau maiʻa he mau antioxidant kūlohelohe i hiki ke pono i ka pale ʻana i ka hoʻomaka ʻana o nā maʻi a me ka hoʻomohala ʻana i nā radical free. Ke lawelawe ʻia ma ka lau, hoʻonoe ka meaʻai hou a mehana i nā polyphenols ^[elua] . Kaawale mai keia, i ka lau i kekahi Antibacterial waiwai.

Laiki ʻulaʻula (laiki matta) : ʻIke ʻia ʻo Palakkadan matta, waiwai nui ka laiki ʻulaʻula. ʻO ke kapa ʻulaʻula ma ka laiki i kapa ʻia ʻo pericarp e kōkua i ka mālama ʻana i kāna waiwai waiwai. Ma waho o kahi kumu paʻa o nā huaʻaleʻa maikaʻi, ʻo ka laiki matta kahi kumu nui o ka magnesium, a laila kōkua i ka pale ʻana i ka hoʻomaka ʻana o ka maʻi puʻuwai. ^[3] . Hiki ke kōkua i ka hoʻohana ʻana i ka lāʻau i hōʻemi i ka pilikia o ka maʻi kō, e hālāwai me kāu koi o ka fiber i kēlā me kēia lā a hoʻolohi hoʻi i ka lawe ʻana o nā huaʻaleʻale ma muli o ka momona o ka momona.

[Puna: Rediff]

lauoho lauoho maka oval wahine

ʻO Sambar : ʻO kekahi o nā kīʻaha nui ma Onam sadhya, hana ʻia ʻo sambhar me ka dal a me kēlā me kēia meakanu hiki ke loaʻa (mai nā kāloti a i nā beetroots). ʻO ke kīʻaha kuke lohi, me ka hoʻohui o asafoetida i nā pono detoxification ^[4] . He kiʻekiʻe i loko o nā polokina, piha me ka puluniu a kiʻekiʻe nā pae antioxidant. Maʻalahi pū kēia kīʻaha mālama olakino i ka ʻai pū kekahi.

Avial : Kekahi hui ʻana o nā mea kanu like ʻole, hana ʻia kēia ipu me ka aila niu. Hana ʻia mai nā drumsticks, brinjal, niu, kāloti, curd, ʻumeke a me ka pauka turmeric, haʻahaʻa ka ʻai ma nā mea ʻai a piha me nā meaʻai like ʻole. ^[5] . Loaʻa iā ia ka huaʻai A (ʻumeke), puluniu (drumsticks), beta-carotene (kāloti), folic acid (beans) a pēlā aku.

ʻO ka mea hoʻokahi : Hana ʻia me ka ʻumeke keʻokeʻo, nā pīni ʻulaʻula a me ka waiū niu, piha ka ipu i kēia ipu. Loaʻa i ka ʻumeke keʻokeʻo kahi anuanu, hopena diuretic a, ke kuke ʻia i ka waiū niu (ʻoi aku ke kiʻekiʻe o nā calorie me nā momona momona) e lilo i meaʻai maikaʻi a maikaʻi hoʻi. ^[6] .

Kaalan : Hana ʻia kēia me ka uhi a me ka maiʻa maka, ka niu, ka waiūpaka, ka turmeric a me ke anuanu, ʻo kaalan kahi kumu waiwai o nā probiotics ^[7] . He mea maikaʻi ʻo Kaalan no kou olakino ʻōpū e like me ke kōkua ʻana o nā probiotics i ke kaulike ʻana i nā koʻohune aloha i kāu ʻōnaehana digestive. 'ʻO ka waiūpaka mai kēia kīʻaha kahi kumu maikaʻi o ka calcium e kōkua ai me ka ikaika o ka iwi a me nā probiotics e kōkua i ka hoʻoikaika a mālama i ke olakino digestive', i ʻōlelo ʻia ʻo Dr Karthika Thirugnanam, kahi Clinical Nutristist / Dietitian ma Tucker Medical, Singapore.

Puli inji : ʻO kahi kīʻaha koʻikoʻi ma onasadhya, hana ʻia ʻo puli inji me ka ʻōlani, ka tamarind a me ka jaggery a me nā lau curry. Hiki ke kōkua i ke alo o ka luʻuluʻu i ka hoʻomaha ʻana i ka nausea a me ka hui pū ʻana o ka tamarind a me ka ginger he mea maikaʻi loa ia no kāu ʻōnaehana digestive ^[8] . Kōkua ka jaggery i loko i ka wai i nā mea ʻinoʻino mai ke kino a hoʻomaʻemaʻe i kou ake ^[9] .

ʻO Parippu curry : Hana ʻia me ka dal, turmeric a me ka niu, maʻalahi kēia kīʻaha e hana a momona loa. Hana ʻia me ka dal dal, maikaʻi ka ipu i kou olakino ʻōpū. Ma waho o kēlā, hoʻomaikaʻi ia i kāu digestion.

ʻO Rasam : ʻO kahi o nā kīʻaha i aloha nui ʻia a puni ka hema o India, ʻo rasam ke kikowaena o Onam sadhya. Hana ʻia me ka dal, nā ʻōmato a me ka huikau o nā mea kanu e like me fenugreek, peppercorn, turmeric a me nā hua coriander, ʻo ka pā kahi hui pū me nā macro a me nā micronutrients e pono ai no ka hoʻomau ʻana, ka ikehu a me ka palekana. Mai ka wā kahiko mai, ua hoʻohana ʻia i mea lapaʻau no ka nausea a me ka ʻōpū i ʻōpū ^[10] .

ʻO Sharkara varatti : Hana ʻia me ka jaggery, ginger, cardamom a me ka maiʻa maka, he kumu waiwai kēia ipu meaʻai no ka hoʻomaikaʻi ʻana i kāu pae hemoglobin ma muli o ke kū mai o ka jaggery ^[9] .

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I kēia manawa e heluhelu maikaʻi ʻia ʻoe e pili ana i nā pono olakino like ʻole e pili ana i kāu ʻahaʻaina punahele, he aha kāu e kali nei. E hauʻoli i kāu Onam Sadhya hewa ʻole - kēia Onam!

Nā kiʻi kiʻi na Sharan Jayanth

1. [1]Panakalupa, B. (2018). Kū i luna e noho i lalo. ʻOihana olakino olakino ʻoihana, 70 (7), 20-21.
2. [elua]Uzogara, S. G., Agu, L. N., & Uzogara, E. O. (1990). ʻO kahi loiloi o nā meaʻai i hū ʻia, nā mea ʻono a me nā mea inu ma Nigeria: ko lākou mau pono a me nā pilikia hiki. ʻO Ecology o ka meaʻai a me ka meaʻai, 24 (4), 267-288.
3. [3]Pandey, S., Lijini, K. R., & Jayadeep, A. (2017). Nā pono olakino a olakino hoʻi o ka laiki palaunu. I Brown Rice (pp. 111-122). ʻO Springer, Cham.
4. [4]El Deeb, H. K., Al Khadrawy, F. M., & El-Hameid, A. K. A. (2012). Ka hopena paʻa o Ferula asafoetida L. (Umbelliferae) ma Blastocystis sp. subtype 3 ulu ma vitro. ʻImi ʻikepili Parasitology, 111 (3), 1213-1221.
5. [5]ʻO Dalal, T. (n.d.). Nā Pono Nutritional Avial, Curry India Hema, Kalepona i Avial, Curry ʻĀina Hema [Blog post]. Ua kiʻi ʻia mai https://www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]Surti, S. (nd). ONAM SADYA: KA MEA KALANPAU I NĀ PAUAHI [Nūhou blog]. Ua kiʻi ʻia mai https://gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]Thushara, R. M., Gangadaran, S., Solati, Z., & Moghadasian, M. H. (2016). Nā pono Cardiovascular o nā probiotics: kahi loiloi o nā hoʻokolohua hoʻokolohua a me nā hoʻokolohua. Meaʻai & hana, 7 (2), 632-642.
8. [8]Dominic, O. L., Muhammad, A. M., & Seidina, I. Y. (2018). KA MAKAʻIA O KA POMAIKAʻI O KA MEA HANA GINGER MA waena o nā haumāna o ke kula ʻo NIGERIAN ARMY o ka hoʻonaʻauao, SOBI-ILORIN, KWARA STATE. Ka Nūpepa o ka Physical Education & Health-Social Perspective, 7 (11), 15-22.
9. [9]Nayaka, M. H., Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). ʻO Physico-chemicals, Antioxidant a me Sensory Attribution of Ginger (Zingiber officinale) Jagricery momona o nā ʻano kō like ʻole. ʻO Sugar Tech, 17 (3), 305-313.
10. [10]Devarajan, A., & Mohanmarugaraja, M. K. (2017). ʻO kahi loiloi piha e pili ana iā Rasam: He meaʻai hana kuʻuna India Hema. Nā loiloi Pharmacognosy, 11 (22), 73.

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