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10bọchị iri nke ememme emume nke Onam dị! Na nke ahụ, ụbọchị nke obi ụtọ sadhya (oriri nke Kerala sitere, kwuru Wiki) dịkwa ebe a. Omenala ọdịnala nke Onam sadhya nwere ihe karịrị iri na abụọ (dị mfe) ma nwee ike ịga nri iri abụọ na isii ma ọ bụ karịa nke bụ igwe anaghị eri anụ. Na-eje ozi na akwukwo banana, ma e wezụga nri coma ọ ga-enye gị, Onam sadhya jupụtara uru ndị na-edozi ahụ.

Onam sadhya na-enwe obi ụtọ ịnọdụ ala, ọdịnala ọdịnala nke ndị mmadụ na-agbaso okpukpe. Nọdụ ala ma na-eri nri nwere nnukwu uru ahụike dịka ọ na-enyere aka na mgbaze kwesịrị ekwesị, na-akwalite nrugharị ọbara ma na-emezi mgbanwe nke ahụ gị ^[1] .

Ọ bụ ezie na ị na-anụ ụtọ egbugbere ọnụ na-atọ ụtọ nke a na-etinye na akwụkwọ ọhụrụ, ọ bụ uru ọzọ ịmara uru ahụike nri ị na-eri nwere ike inwe n'ahụ gị. Karthika Thirugnanam, Nutritionist kwuru, 'Nke ọ bụla n'ime nri ndị a na-enye nri dị iche iche na phytonutrients nke mejupụtara nri a juru n'ọnụ'.

Nnukwu oriri a gụnyere plethora nke efere nke gụnyere carbohydrates-ọgaranya, protein-ọgaranya na ngwaahịa-ọgaranya-ngwaahịa. Malite na osikapa uhie na ellisheri, ihe nkedo na-ejedebe na iche nke kheer na-atọ ụtọ (pazham payasam, palada pradhaman wdg), oriri ahụ bụ ihe niile. Obi abụọ adịghị ya na sadhya bụ isi ihe na-eme ememme ụbọchị iri abụọ ebe enwere ike ịtụle nri na-edozi ahụ dị ka ngwakọta ahụike nke ihe niile dị mma.

Chọrọ ịma ihe niile mejupụtara 'oriri ịja mma' nke ndị Keralites? Were anya.

Onam Sadhya Ihe & Uru ha

A na-eji akụkụ kadinal nke Onam, Onam sadhya ma ọ bụ onasadhya jee ozi na akwukwo banana. Nri ndị ahụ abụghị naanị ụtọ, kamakwa ọ bara oke uru maka ahụike gị. Ka anyị lee anya.

Akwukwo banana : Ka anyi bido site na uru ya riri na akwukwo banana. Ejiri ngwongwo a na-akpọ polyphenols epigallocatechin gallate (EGCG), banana banana bụ antioxidants nkịtị nke nwere ike ịba uru na igbochi mmalite nke ọrịa na mmepe nke free radicals. Mgbe a na-eje ozi na akwukwo, nri ohuru na nke na-ekpo ọkụ na-amị polyphenol ^[abụọ] . Ewezuga nke a, epupụta nwekwara ihe nje antibacterial.

Osikapa (osikapa) : A makwaara dị ka Palakkadan matta, osikapa uhie bụ ọgaranya. Uwe uhie na osikapa a na-akpọ enyemaka pericarp na-ejigide uru ọ bara. Ewezuga ịbụ isi iyi siri ike nke carbohydrates siri ike, osikapa Matta bụ isi iyi dị ukwuu nke magnesium, si otú a na-enyere aka igbochi mmalite nke ọrịa obi ^[3] . Consumptionchịkwa nri nwere ike inye aka belata ihe ize ndụ nke ịrịa ọrịa shuga, gboo mkpa gị kwa ụbọchị ma na-ebelata nsị nke carbohydrates n'ihi ọdịnaya fiber ya.

[Isi: Rediff]

eziokwu banyere ndị a mụrụ na October

Sambhar : Otu n'ime isi nri dị na Onam sadhya, a na-eji sambhar mee dal na akwụkwọ nri ọ bụla enwere ike ịnweta (site na karọt na beetroots). Nri dị nwayọ nwayọ, yana mgbakwunye nke ọgbakọetida nwere uru nhichapụ ^[4] . Ọ dị elu na protein, juputara na eriri ma nwee ogo antioxidant dị elu. Nri a juru ike dị mfe karịa.

Avial : Ngwakọta ọzọ dị iche iche nke inine dị iche iche, ejiri mmanụ aki oyibo mee nri a. Emere site na drumsticks, brinjal, aki oyibo, karọt, curd, ugu na turmeric ntụ ntụ, avial dị obere kalori ma jupụta na nri dị iche iche ^[5] . O nwere vitamin A (ugu), fiber (drumsticks), beta-carotene (karọt), folic acid (agwa) na na.

Otu : Ejiri gourd na-acha ọcha, agwa uhie na mmiri ara ehi aki oyibo, efere a bụ fiber-juru n'ọnụ. Gourd ahụ na-acha ọcha nwere mmetụta dị jụụ, nke mamịrị nke, mgbe a na-esi ya na mmiri ara ehi aki oyibo (calorie dị elu na abụba abụba) na-aghọ nri dị mma ma dị mma ^[6] .

Kaalan Nke a bụ iji ji ma ọ bụ unere banana, aki oyibo, buttermilk, turmeric na chilly, kaalan bụ isi mmalite nke probiotics ^[7] . Kaalan bara uru maka ahụ ike gị dị ka probiotics na-enyere aka idozi nje enyi na enyi na sistemu nri gị. Dr Karthika Thirugnanam, onye Clinical Nutritionist / Dietitian na Tucker Medical, Singapore kwuru, 'buttermilk sitere na efere a bụ ezigbo ihe na-enye calcium na-enyere aka na ike ọkpụkpụ na probiotics nke na-enyere ike ma jigide ahụike nri.'

Puli inji : Otu nri a ma ama na onasadhya, puli inji ka ejiri ginger, tamarind na jaggery na curry. Ọnụnọ ginger nwere ike inye aka n'ibelata ọgbụgbọ na nchikota tamarind na ginger bara ezigbo uru maka usoro nsị gị. ^[8] . Mkpokọta dị na ya na-enyere gị aka iwepụ nsị ndị na-emerụ ahụ n'ahụ ma sachaa imeju gị ^[9] .

Parippu Curry : Mere na dal, turmeric na aki oyibo, a na efere a dị mfe iji mee na nke ukwuu na-edozi. A na-ejikarị mung dal mee nri ahụ maka ahụ ike gị. Ewezuga nke ahụ, ọ na - eme ka nri gbasaa.

Rasam : Otu n'ime nri ndị kachasị hụ n'anya na ndịda India niile, rasam bụ etiti Onam sadhya. Ejiri dal, tomato na ngwakọta nke ahihia dika fenugreek, peppercorn, turmeric na nkpuru coriander, efere a bu ngwakọta nke nnukwu na micronutrients nke di nkpa maka nkwado, ume na ọgụ. Ọ dịla, kemgbe ochie, eji ya agwọ ọrịa ọgbụgbọ na afọ mgbu ^[10] .

Sharkara varatti : Ejiri jaggery, ginger, cardamom na raw banana mee ya, nri a dị n'akụkụ nri bụ isi iyi dị mma iji meziwanye ogo hemoglobin gị n'ihi ọnụnọ nke jaggery ^[9] .

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Ugbu a na ị na-agụ nke ọma banyere uru ahụike dị iche iche ọkacha mmasị gị oriri gụnyere, gịnị ka ị na-eche. Obi ụtọ na Onam Sadhya na-enweghị ikpe - Onam a!

Infographics nke Sharan Jayanth dere

1. [1]Banker, B. (2018). Na-eguzo ọtọ ịnọdụ ala. Ahụike na Ahụike na Ahụike, 70 (7), 20-21.
2. [abụọ]Uzogara, S. G., Agu, L. N., & Uzogara, E. O. (1990). Ntụleghachi nke nri ndị na-eme nri, nri na ihe ọveraụveraụ na Nigeria: Uru ha na nsogbu ndị nwere ike. Ihe omumu banyere nri na nri, 24 (4), 267-288.
3. [3]Pandey, S., Lijini, K. R., & Jayadeep, A. (2017). Ọgwụ osikapa na-acha aja aja na uru ọgwụ na ahụ ike. Na Osikapa Brown (p. 111-122). Ugwu, Cham.
4. [4]El Deeb, HK, Al Khadrawy, F. M., & El-Hameid, A. K. A. (2012). Mmetụta mgbochi nke Ferula asafoetida L. (Umbelliferae) na Blastocystis sp. subtype 3 uto na vitro. Nchọpụta parasitology, 111 (3), 1213-1221.
5. [5]Dalal, T. (nd). Eziokwu nri banyere Avial, South Indian Curry, Calories na Avial, South Indian Curry [Blog post]. Weghachiri na https://www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]Surti, S. (nd). ONAM SADYA: Nri zuru ezu zuru ezu [Blog post]. Weghachiri na https://gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]Nke a bu, R. M., Gangadaran, S., Solati, Z., & Moghadasian, M. H. (2016). Uru Cardiovascular nke probiotics: nyocha nke ihe omumu na omumu. Nri & ọrụ, 7 (2), 632-642.
8. [8]Dominic, O. L., Muhammad, A. M., & Seidina, I. Y. (2018). Mmata nke abamuru nke ojiji eji egbu egbu n'etiti ụmụ akwụkwọ nke ụlọ akwụkwọ NAIGERIAN ARMY SCHOOL, SOBI-ILORIN, KWARA STATE. Akwụkwọ akụkọ gbasara Ahụike Ahụike na Ahụike-Nlekọta Ahụike, 7 (11), 15-22.
9. [9]Nayaka, M. H., Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). Physico-chemical, Antioxidant na Sensory Attribations of Ginger (Zingiber officinale) Ọbara Jaggery nke Dị iche iche Sugarcane di iche iche. Sugar Tech, 17 (3), 305-313.
10. [10]Devarajan, A., & Mohanmarugaraja, M. K. (2017). Nyocha zuru ezu banyere Rasam: A South Indian omenala ọrụ nri. Nyocha pharmacognosy, 11 (22), 73.

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