LENEI LE MAFUAʻAGA MATOU TE FAI ATU AI ONAM SADHYA O SE MEAʻAI PALENI LELEI!

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Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Amritha K E Amritha K. ia Aukuso 21, 2020

O le 10 aso tele tausamiga o Onam ua iinei! Ma faatasi ai ma lena, o aso o le faaloloto sadhya (o se tausamiga o Kerala amataga, fai mai Wiki) ua iinei foi. O le Onam sadhya masani e aofia ai sili atu ma le 12 ipu (faigofie) ma mafai ona alu i luga i le 26 pe sili atu ipu o le vegetarian lagi. Auauna i luga o se lau faʻi, ese mai le meaai koma o le a foaʻi atu ia te oe, Onam sadhya o loʻo tumu i penefiti aoga.

Onam sadhya e fiafia e nofo i luga o le foloa, o se agaifanua faʻaleaganuʻu e mulimuli faʻalelotu e tagata uma. Nofo i luga o le foloa ma 'ai ei ai tele soifua maloloina penefiti pei o le fesoasoani i le lelei faʻasoʻoina, faʻalauteleina le tafe o le toto ma faʻaleleia le fetuutuunai o lou tino. ^[1] .

A o e fiafia i le suamalie-momomo suamalie o loʻo tautua i luga o le lau fou, o se faʻamanuiaga sili atu le mataala i le soifua maloloina penefiti meaʻai e mafai ona i ai ia te oe. 'O nei ipu uma e ofaina eseʻese fualaʻau ma vailaʻau oona e maua ai se meaʻai e tumu i le paoa', o le tala lea a Karthika Thirugnanam, Nutristist.

O le tausamiga tele e aofia ai le tele o ipu e aofia ai gaʻo-gaʻo, polotini-mauoa ma alava-mauoa oloa. Amata i le mumu araisa i ellisheri, toso ma faʻamutaina ma ituaiga o suamalie kheer (pazham payasam, palada pradhaman etc.), o le tausamiga o se atoa-rounder. O le sadhya, e le masalomia, o le autu faʻatosinaina o le 10-aso umi tausamiga lea o le taumafataga-mafiafia taumafataga mafai ona avea o se maloloina fefiloi o mea lelei uma.

E te fia iloa mea uma e aofia ai le 'talisapaia' tausamiga o Keralites? Tagaʻi ane.

Onam Sadhya Aitema & O Latou Faamanuiaga

O le cardinal vaega o Onam, Onam sadhya poʻo onasadhya e tuʻuina atu i luga o le plantain lau lau. O ipu e le gata e suamalie ae aoga tele foi mo lou soifua maloloina. Seʻi o tatou vaʻavaʻai atu.

Laufaʻi : Tatou amata i le aoga o le 'ai i laufaʻi. Faʻapipiʻia ma le lotoa-faʻavae tuʻufaʻatasia valaʻauina polyphenols epigallocatechin gallate (EGCG), lau faʻi o natural antioxidants e mafai ona aoga i le puipuia o le amataina o faʻamaʻi ma atinaʻe o saoloto radicals. A ave i luga o le laulaʻau, o le fou ma le mafanafana meaai mitiia le polyphenols ^[lua] . E ese mai i lenei, o laulaʻau foi iai ni meatotino faʻamaʻi.

Araisa mumu (araisa araisa) : Faʻailoa foi o Palakkadan matta, o le araisa mumu e tele lona tamaoaiga. O le ofu mumu i luga o le araisa e taʻua o le pericarp e fesoasoani e tumau lona taua i meaʻai. E ese mai i le avea o se mautu punavai o maloloina maloloina gaʻo, matta araisa o se sili sili punaoa o le magnesium, lea fesoasoani puipuia ai le amataina o fatu fatu ^[3] . Ole faʻatonutonuina ole taumafa e mafai ona fesoasoani ile faʻaititia ole maʻi suka, faʻamalieina lou manaʻoga i aso fai soʻo ma e faifai lemu foʻi le omia o gaʻo ona o le tele o mea e iai i le fiber.

[Punavai: Rediff]

Sambar : O se tasi o ipu autu i Onam sadhya, sambhar e faia ma dal ma soʻo se taimi talafeagai fualaʻau avanoa (mai kāloti i beetroots). O le ipu telegese kuka, faʻatasi ai ma le faʻaopopoina o le asafoetida o loʻo iai ni faʻamanuiaga o le detoxification ^[4] . E maualuga i polotini, faʻatumuina i alava ma e maualuga ai le maualuga o le antioxidant. O lenei ipu e tumu i le soifua maloloina e faigofie foi ona foloina.

Avial : Le isi paluga o fualaʻau eseʻese, o lenei ipu e faia ma le suauʻu popo. Faʻatupu mai drumsticks, brinjal, popo, carrot, curd, maukeni ma le lega turmeric, o le avial e maualalo kalori ma faʻatumuina i eseese fualaʻau. ^[5] . E i ai vaitamini A (maukeni), alava (drumsticks), beta-carotene (kāloti), folic acid (pi) ma isi.

O le tasi : Na fai ile paʻepaʻe, pi mumu ma le niu, o lenei ipu e tumu i le fiber. O le papaʻe kuka o loʻo i ai se malu, diuretic aafiaga lea, pe a vela i le popo susu (kalori-maualuga ma gaʻo tumu) liua i se maloloina ma maloloina meaʻai ^[6] .

Kaalan : Lenei tasi e faia i ufiufi poʻo mata faʻi, popo, pata, lega ma malulu, kaalan o se mauoa faʻavae o probiotics ^[7] . E aoga le Kaalan mo lou soifua maloloina o le manava ona o probiotics e fesoasoani e faʻapaleni le siama faʻauo i lau tino digestive system. 'O le pata mai lenei ipu o se lelei puna o le calcium e fesoasoani i le ponaivi malosiaga ma probiotics e fesoasoani faʻamalosia ma tausisi digestive soifua maloloina', fai mai Dr Karthika Thirugnanam, a Clinical Nutritionist / Dietitian i Tucker Medical, Singapore.

Puli inji : O se lauiloa ipu i onasadhya, puli inji e faia ma le ginger, tamarind ma jaggery ma curry lau. O le i ai o le ginger mafai ona fesoasoani i le faʻamamaina o le niniva ma le tuʻufaʻatasia o tamarind ma ginger e sili ona aoga mo lau digestive system ^[8] . O le jaggery o loʻo i totonu e fesoasoani e tineia ese le faʻamaʻi oona mai le tino ma faʻamama lou ate ^[9] .

Parippu curry : Fausia i le dal, turmeric ma le popo, o lenei ipu e faigofie e gaosia ma sili ona lelei. E masani ona fai ile mung dal, ole ipu e lelei mo lou soifua maloloina ile manava. E ese mai i lena, e faʻaleleia atili ai lou manava.

Rasam : O se tasi o ipu e sili ona pele i le itu i saute o Initia, o le rasam e totonugalemu ia Onam sadhya. Na faia i le dal, tamato ma le paluga o laʻau pei o fenugreek, peppercorn, turmeric ma coriander fatu, o le ipu o se tuʻufaʻatasiga o macro ma micronutrients e taua mo le faʻaauau, malosiaga ma le puipuiga. Ua leva talu mai aso onapo, na fai ma vailaʻau mo le niniva ma tiga o le manava ^[10] .

Sharkara varatti : Fausia i jaggery, ginger, cardamom ma raw faʻi, o lenei meaai mama-itu ipu o se sili sili punaoa mo le faʻaleleia atili o lou hemoglobin tulaga ona o le i ai o jaggery ^[9] .

Lea ua uma ona e faitau lelei e uiga i penefiti eseese mo le soifua maloloina o loʻo aofia i lau taumafataga fiafia, o le a le mea o loʻo e faʻatali iai. Fiafia i lau Onam Sadhya tausalaina - leai lenei Onam!

Faʻamatalaga saunia e Sharan Jayanth

Vaʻai Tusitusiga Faʻasino

[1]Faletupe, B. (2018). Tu i luga e nofo i lalo. Galuega Soifua Maloloina & Soifua Maloloina, 70 (7), 20-21.
[lua]Uzogara, S. G., Agu, L. N., & Uzogara, E. O. (1990). O se toe iloiloga o meaʻai faʻafefeteina masani, meaʻai faʻafefeteina ma meainu i Nigeria: O latou penefiti ma ono faʻafitauli. Ecology o meaʻai ma meaʻai paleni, 24 (4), 267-288.
[3]Pandey, S., Lijini, K. R., & Jayadeep, A. (2017). Vailaau ma penefiti soifua maloloina o brown araisa. I le Brown Rice (itulau 111-122). Springer, Cham.
[4]El Deeb, H. K., Al Khadrawy, F. M., & El-Hameid, A. K. A. (2012). Aʻafiaga faʻaleagaina o Ferula asafoetida L. (Umbelliferae) i luga o Blastocystis sp. subtype 3 tuputupu aʻe i vitro. Suʻesuʻega ole parasitology, 111 (3), 1213-1221.
[5]Dalal, T. (ndd). Meaʻai paleni o Avial, South Indian Curry, Calories i Avial, South Indian Curry [Blog post]. Toe aumai mai https://www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
[6]Surti, S. (ndd). ONAM SADYA: O LE MEA TUSI FAʻATASI LELEI [Blog post]. Toe aumai mai https://gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
[7]Thushara, R. M., Gangadaran, S., Solati, Z. & Moghadasian, M. H. (2016). Cardiovascular aoga o probiotics: o se toe iloiloga o faʻataʻitaʻiga ma falemaʻi suʻesuʻega. Meaʻai & gaioiga, 7 (2), 632-642.
[8]Dominic, O. L., Muhammad, A. M., & Seidina, I. Y. (2018). FAʻAALIGA O AOAOGA O GINGER FAʻAMATALAGA I FUA O TAMAITI O LE NIGERIAN ARMY SCHOOL O AʻOAʻOGA, SOBI-ILORIN, KWARA Setete. Tusi o Aʻoaʻoga Faaletino & Soifua Maloloina-Vafealoai, 7 (11), 15-22.
[9]Nayaka, M. H., Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). Physico-kemikolo, Antioxidant ma Sensory Uiga o le faʻaeteete (Zingiber officinale) Faʻamanuiaina Jaggery o Eseese Sugarcane Eseese. Sugar Tech, 17 (3), 305-313.
[10]Devarajan, A., & Mohanmarugaraja, M. K. (2017). O se iloiloga auiliili i luga o Rasam: O se Saute Initia aganuu gaioiga masani. Faʻamatalaga o vailaʻau, 11 (22), 73.