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Mokete o moholo oa matsatsi a 10 oa Onam o fihlile! Mme ka seo, matsatsi a ho ikhotsofatsa sadhya (mokete oa tšimoloho ea Kerala, ho bolela Wiki) le ona o teng mona. Onam sadhya ea setso e na le lijana tse fetang 12 (habonolo) mme e ka nyolohela ho lijana tse 26 kapa ho feta, e leng leholimo la meroho. E sebeletsa lekhasi la banana, ntle le koma ea lijo eo u tlamehang ho u fa eona, Onam sadhya e tletse melemo e nang le phepo.

Onam sadhya o natefeloa ke ho lula fatše, moetlo oa setso o lateloang ke batho ba bolumeli hohle. Ho lula fatše le ho ja ho na le melemo e mengata ea bophelo bo botle joalo ka ha e thusa ho sila lijo ka nepo, e khothaletsa phallo ea mali ebile e ntlafatsa maemo a mmele oa hau ^[1] .

Ha u ntse u natefeloa ke monko o monate oa molomo o fuoang lekhasi le lecha, ke molemo o mong ho tseba melemo ea bophelo bo botle eo u e jang e ka bang le uena. 'Se seng le se seng sa lijana tsena se fana ka limatlafatsi tse fapaneng le limatlafatsi tse etsang lijo tse nang le matla', ho tiisa Karthika Thirugnanam, Setsebi sa phepo.

Mokete o moholo o kenyelletsa lijana tse ngata tse kenyelletsang lihlahisoa tse nang le lik'habohaedreite, tse nang le protheine le lihlahisoa tse nang le fiber. Ho qala ka raese e khubelu ho ellisheri, pullisery le ho phethela ka mefuta e monate ea kheer (pazham payasam, palada pradhaman jj.), Mokete ona o pota-potile hohle. Ha ho pelaelo hore sadhya ke eona ntho e hohelang mekete e telele ea matsatsi a 10 moo lijo tse nang le phepo e ngata li ka nkoang e le motsoako o phetseng hantle oa lintho tsohle tse ntle.

U batla ho tseba hore na ke eng eo kaofela e nang le mokete o tummeng oa 'Keralites'? Sheba.

Lintho tsa Onam Sadhya le Melemo ea Tsona

Karolo ea mok'hadinale ea Onam, Onam sadhya kapa onasadhya e fuoa lekhasi la banana la semela. Lijana ha li monate feela empa li boetse li na le molemo o moholo bophelong ba hau. Ha re shebeng.

Lekhasi la banana Ha re qaleng ka melemo ea ho ja makhasi a banana. E kentsoe motsoako oa limela o bitsoang polyphenols epigallocatechin gallate (EGCG), makhasi a banana ke li-antioxidants tsa tlhaho tse ka bang molemo ho thibela ho qala ha mafu le nts'etsopele ea maqhubu a mahala. Ha e fuoa lekhasi, lijo tse ncha le tse futhumetseng li monya li-polyphenol ^[pedi] . Ntle le sena, makhasi a boetse a na le thepa ea antibacteria.

Raese e khubelu (raese ea matta) : E boetse e tsejoa e le Palakkadan matta, raese e khubelu e na le limatlafatsi tse ngata. Seaparo se sefubelu sa raese se bitsoang pericarp se thusa ho boloka boleng ba sona ba phepo e nepahetseng. Ntle le ho ba mohloli o tiileng oa lik'habohaedreite tse phetseng hantle, raese ea matta ke mohloli o moholo oa magnesium, ka hona e thusa ho thibela ho qala ha lefu la pelo ^[3] . Ts'ebeliso e laoloang e ka thusa ho fokotsa kotsi ea lefu la tsoekere, ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi le ho fokotsa ho monya ha lik'habohaedreite ka lebaka la fiber ea eona e ngata.

[Mohloli: Rediff]

Sambhar : E 'ngoe ea lijana tsa mantlha tsa Onam sadhya, sambhar e entsoe ka dal le meroho e meng le e meng e fumanehang (ho tloha lihoete ho isa ho li-beetroots). Sejana se phehiloeng butle, hammoho le tlatsetso ea asafoetida se na le melemo ea ho tlosa chefo ^[4] . E na le liprotheine tse ngata, tse nang le fiber mme e na le maemo a phahameng a antioxidant. Sejana sena se tletseng bophelo bo botle le sona se bonolo ho se sila.

Avial : Motsoako o mong oa meroho e fapaneng, sejana sena se entsoe ka oli ea coconut. E entsoe ka lithupa, brinjal, kokonate, rantipole, lekhapetla, mokopu le phofo ea turmeric, avial e na le lik'hilojule tse tlase ebile e tletse limatlafatsi tse fapaneng. ^[5] . E na le vithamine A (mokopu), fiber (li-drumsticks), beta-carotene (lihoete), folic acid (linaoa) joalo-joalo.

E 'ngoe Sejana sena se entsoe ka mohope o mosoeu, linaoa tse khubelu le lebese la coconut. Mohope o mosoeu o na le phello e pholileng, ea ho ntša metsi, eo ha e phehiloe ka lebese la coconut (lik'halori tse nang le mafura a mangata) e fetohang lijo tse phetseng hantle le tse hahang ^[6] .

Kaalan : E entsoe ka yam kapa banana e tala, coconut, buttermilk, turmeric le serame, kaalan ke mohloli o ruileng oa li-probiotic ^[7] . Kaalan e na le thuso molemong oa bophelo bo botle ba 'mele kaha li-probiotic li thusa ho leka-lekanya libaktheria tse mosa tsamaisong ea hau ea lijo. 'Lebese le tsoang sejaneng sena ke mohloli o motle oa khalsiamo e thusang ka matla a masapo le li-probiotics tse thusang ho matlafatsa le ho boloka bophelo bo botle ba lijo', ho bolela Ngaka Karthika Thirugnanam, Ngaka ea phepo ea phepo ea meriana / Dietitian Tucker Medical, Singapore.

Puli inji Sejana se hlahelletseng ka onasadhya, puli inji e entsoe ka ginger, tamarind le jaggery le makhasi a kheri. Boteng ba ginger bo ka thusa ho fokotsa ho nyekeloa ke pelo 'me motsoako oa tamarind le ginger o molemo haholo bakeng sa tsamaiso ea hau ea lijo. ^[8] . Ho halefa ho ho eona ho thusa ho ntša chefo e kotsi 'meleng le ho hloekisa sebete sa hau ^[9] .

Parippu kheri Sejana sena se entsoe ka dal, turmeric le coconut, 'me se entsoe ka bonolo ebile se na le phepo e ntle. Hangata sejana se entsoe ka mung dal, se molemo bakeng sa bophelo bo botle ba 'mele oa hau. Ntle le moo, e ntlafatsa ts'ebetso ea hau ea lijo.

Rasam : E 'ngoe ea lijana tse ratoang haholo India ka boroa, rasam e bohareng ba Onam sadhya. Sejana se entsoe ka dal, tamati le motsoako oa litlama tse kang fenugreek, peppercorn, turmeric le peo ea coriander, sejana ke motsoako oa li-macro le micronutrients tse bohlokoa molemong oa botsitso, matla le boits'ireletso. Haesale ho tloha mehleng ea khale e sebelisoa e le pheko ea ho nyekeloa ke pelo le ho ferekana ke mpa ^[10] .

Sharkara varatti : E entsoe ka jaggery, ginger, cardamom le banana e tala, sejana sena se nang le seneke ke mohloli o motle oa ho ntlafatsa maemo a hau a hemoglobin ka lebaka la boteng ba jaggery ^[9] .

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Kaha joale u baliloe hantle ka melemo e fapaneng ea bophelo bo botle eo u e ratang moketeng, u emetse eng. Natefeloa ke molato oa hau oa Onam Sadhya - Onam enoa!

Likhatiso tsa bana ka Sharan Jayanth

1. [1]Banka, B. (2018). Ho ema ka maoto ho lula fatše. Bophelo bo botle mosebetsing, 70 (7), 20-21.
2. [pedi]Uzogara, S. G., Agu, L. N., & Uzogara, E. O. (1990). Tlhahlobo ea lijo tsa setso tse lomositsoeng, li-condiments le lino tse tahiloeng Nigeria: Melemo ea bona le mathata a ka bang teng. Ekolotsi ea lijo le phepo e nepahetseng, 24 (4), 267-288.
3. [3]Pandey, S., Lijini, K. R., & Jayadeep, A. (2017). Melemo ea bongaka le bophelo bo botle ba raese e sootho. Ho Brown Rice (maq. 111-122). Sehlami, Cham.
4. [4]El Deeb, H. K., Al Khadrawy, F. M., & El-Hameid, A. K. A. (2012). Phello e thibelang ea Ferula asafoetida L. (Umbelliferae) ho Blastocystis sp. subtype 3 kholo ea in vitro. Patlisiso ea Parasitology, 111 (3), 1213-1221.
5. [5]Dalal, T. (ke). Lintlha tsa Phepo ea Avial, South Indian Curry, Li-calories ho Avial, South Indian Curry [Blog poso]. E khutlisitsoe ho https://www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]Surti, S. (ke). ONAM SADYA: SEJO SA BOTLE SE BOTLE [Blog post]. E khutlisitsoe ho https://gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]Thushara, R. M., Gangadaran, S., Solati, Z., & Moghadasian, M. H. (2016). Melemo ea pelo le methapo ea li-probiotic: tlhahlobo ea lithuto tsa liteko le tsa bongaka. Lijo le mosebetsi, 7 (2), 632-642.
8. [8]Dominic, O. L., Muhammad, A. M., & Seidina, I. Ke. (2018). TSEBISO EA MELEMO EA TŠEBELISO EA GINGER HAR'A BAITHUTI BA NIGERIAN ARMY SCHOOL OF EDUCATION, SOBI-ILORIN, STARA EA KWARA. Leqephe la Thutong ea 'mele le Bophelo bo Botle-Pono, 7 (11), 15-22.
9. [9]Nayaka, M.H, Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). Physico-chemical, Antioxidant le Sensitivity Attribut ea Ginger (Zingiber officinale) E Ntlafalitseng Jaggery ea Mefuta e fapaneng ea 'Moba. Tsoekere Tech, 17 (3), 305-313.
10. [10]Devarajan, A., & Mohanmarugaraja, M. K. (2017). Tlhahlobo e felletseng ea Rasam: Lijo tse sebetsang tse tloaelehileng tsa India Boroa. Litlhahlobo tsa Pharmacognosy, 11 (22), 73.

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