Ga Abinda Ya Sa Muke Cewa Onam Sadhya Lafiyayyen Abincine mai daidaitaccen abinci!

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Babban biki na kwana 10 na Onam anan! Kuma tare da wannan, kwanakin jin daɗin sadhya (idin asalin Kerala, in ji Wiki) yana nan kuma. Onam sadhya na gargajiya ya ƙunshi abinci fiye da 12 (a sauƙaƙe) kuma yana iya zuwa sama da 26 ko sama da jita-jita wanda shine sama mai cin ganyayyaki. Onam sadhya yana cike da fa'idodi masu amfani.

Onam sadhya ana jin daɗin zama a ƙasa, al'ada ce ta gargajiya wacce mutane ke bin addinan kewaye. Zama a ƙasa yana cin abinci yana da fa'idodin kiwon lafiya kamar su yana taimakawa cikin narkewar abinci mai kyau, yana haɓaka gudan jini kuma yana inganta sassaucin jikinka ^[1] .

Duk da yake jin daɗin ɗanɗano mai ɗanɗano wanda aka yi wa ganyen sabo, babban fa'ida ne a san amfanin lafiyar da abincin da za ku ci zai iya samu a kanku. 'Kowane ɗayan waɗannan jita-jita yana ba da abinci iri-iri da abubuwan gina jiki waɗanda suke haɗuwa da ƙarfi', in ji Karthika Thirugnanam, masaniyar abinci.

Babban bikin ya hada da yalwar abinci wanda ya hada da wadataccen mai kara kuzari, wadataccen furotin da wadataccen fiber. Farawa da jan shinkafa zuwa ellisheri, jan daga da ƙarewa da nau'ikan kheer masu daɗi (pazham payasam, palada pradhaman da dai sauransu), bikin yana da zagaye-zagaye. Sadhya shine, babu shakka, babban abin jan hankali na tsawon kwanaki 10 na bukukuwa inda za'a iya ɗaukar abincin mai gina jiki a matsayin lafiyayyen cakuda duk abubuwan kirki.

Kuna son sanin abin da duk ya ƙunshi idin 'yabo' na Keralites? Yi kallo.

Onam Sadhya Abubuwa & Fa'idodin su

Yankin Onam, Onam sadhya ko onasadhya ana aiki akan ganyen ayaba na ayaba. Yankunan abinci ba masu dadi bane kawai amma kuma suna da matukar amfani ga lafiyar ku. Bari mu duba.

Ganyen ayaba : Bari mu fara da fa'idodin cin ganyen ayaba. An shirya shi tare da wani tsire-tsire mai tsire-tsire da ake kira polyphenols epigallocatechin gallate (EGCG), ganyen ayaba antioxidants ne na halitta wanda zai iya zama fa'ida wajen hana ɓarkewar cututtuka da kuma ci gaban ƙwayoyin cuta. Lokacin da aka yi amfani da shi a kan ganye, sabo ne da abinci mai ɗumi yana shan polyphenols ^[biyu] . Baya ga wannan, ganyayyakin suna da kayan antibacterial.

Red rice (shinkafar mata) : Kuma ana kiranta Palakkadan matta, jan shinkafa yana da wadataccen abinci mai gina jiki. Jan gashi a kan shinkafar da ake kira pericarp taimako yana riƙe da ƙimar abincinsa. Baya ga kasancewa madogarar tushen lafiya mai ƙwanƙwasa, shinkafar matta babbar hanyar magnesium ce, don haka taimakawa hana farkon cututtukan zuciya ^[3] . Amfani da sarrafawa na iya taimakawa rage haɗarin ciwon sukari, hadu da buƙatun fiber na yau da kullun kuma yana rage saurin shakar carbohydrates saboda wadataccen fiber.

[Source: Jaridar Rediff]

sauki yin burodi girke-girke na yara

Sambhar : Oneaya daga cikin manyan jita-jita a Onam sadhya, ana yin sambhar da dal da kowane kayan lambu mai yiwuwa (daga karas zuwa gwoza). Abincin da aka dafa a hankali, tare da ƙari na asafoetida yana da fa'idodi masu tsafta ^[4] . Yana da yawa cikin sunadarai, an cika shi da zare kuma yana da matakan antioxidant masu yawa. Wannan abinci mai cike da lafiya yana da sauƙin narkewa shima.

Avial : Wani cakuda na kayan lambu daban-daban, ana yin wannan abincin da man kwakwa. Anyi shi daga dundufa, brinjal, kwakwa, karas, curd, kabewa da garin turmeric, avial bashi da kalori mai yawa kuma an cika shi da abubuwa masu gina jiki ^[5] . Yana dauke da sinadarin bitamin A (kabewa), zare (duriyar dusar kankara), beta-carotene (karas), folic acid (wake) da sauransu.

Wanda : Anyi shi da farin gourd, jajayen wake da madarar kwakwa, wannan abincin yana cike da fiber. Farin gourd yana da sanyaya, tasirin diuretic wanda, idan aka dafa shi a cikin madara kwakwa (mai yawan kuzari tare da mai mai mai) ya zama lafiyayyen abinci mai kyau. ^[6] .

Kaalan : Wannan ana yin sa ne da doya ko danyen ayaba, kwakwa, man shanu, turmeric da sanyi, kaalan shine tushen kayan kwayoyi ^[7] . Kaalan yana da amfani ga lafiyar hanji kamar yadda kwayoyin rigakafi ke taimakawa wajen daidaita ƙwayoyin cuta masu ƙoshin lafiya a cikin tsarin narkewar abinci. 'Kudin shanu daga wannan abincin shine kyakkyawan tushen sinadarin calcium wanda ke taimakawa da karfin kashi da kuma maganin rigakafin cutar wanda ke taimakawa wajen karfafawa da kuma kiyaye lafiyar narkewar abinci,' 'in ji Dr Karthika Thirugnanam, wata likitar abinci mai gina jiki / Dietitian a Tucker Medical, Singapore.

Puli inji : Shahararren abinci a onasadhya, puli inji ana yin sa ne da ginger, tamarind da jaggery da ganyen curry. Kasancewar ginger zai iya taimakawa wajen magance tashin zuciya da haɗuwar tamarind da ginger yana da matukar fa'ida ga tsarin narkewarka ^[8] . Yunkurin da ke ciki yana taimakawa fitar da gubobi masu cutarwa daga jiki kuma tsarkake hanta ^[9] .

Parippu curry : Anyi shi da dal, turmeric da kwakwa, wannan girkin yana da sauƙin yi kuma mai gina jiki sosai. Yawancin lokaci ana yin sa ne da dal, akushin yana da amfani ga lafiyar hanji. Baya ga wannan, yana inganta narkewar ku.

Rasam : Oneayan ɗayan da aka fi so a duk kudancin Indiya, rasam shine tsakiyar Onam sadhya. Anyi shi da dal, tumatir da kuma cakuda ganyayyaki kamar su fenugreek, barkono barkono, turmeric da tsaba iri iri, kwanon abincin shine hada macro da micronutrients wadanda suke da mahimmanci don dorewa, kuzari da kariya. Ya kasance, tun zamanin da, ana amfani dashi azaman magani don tashin zuciya da ɓacin rai ^[10] .

Sharkara varatti : Anyi shi da shukewa, ginger, cardamom da danyen ayaba, wannan abincin abun ciye-ciye babban tushe ne don inganta matakan haemoglobin ɗinku saboda kasancewar jarkuwar ^[9] .

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Yanzu da aka karanta ku sosai game da fa'idodi daban-daban na kiwon lafiya da kuka fi so liyafa ta ƙunsa, me kuke jira. Ji daɗin Onam Sadhya mara laifi - wannan Onam!

Bayani daga Sharan Jayanth

1. [1]Babban Banki, B. (2018). Tsaye ya zauna. Kiwon Lafiya da Koshin Lafiya, 70 (7), 20-21.
2. [biyu]Uzogara, S. G., Agu, L. N., & Uzogara, E. O. (1990). Binciken abinci na yau da kullun, kayan ƙanshi da abubuwan sha a Najeriya: Fa'idodin su da matsalolin da zasu iya fuskanta. Ilimin halittu da abinci da abinci mai gina jiki, 24 (4), 267-288.
3. [3]Pandey, S., Lijini, K. R., & Jayadeep, A. (2017). Amfanin amfani da shinkafar ruwan kasa. A cikin Shinkafar Kawa (shafi na 111-122). Garin ruwa, Cham.
4. [4]El Deeb, H. K., Al Khadrawy, F. M., & El-Hameid, A. K. A. (2012). Sakamakon hanawa na Ferula asafoetida L. (Umbelliferae) akan Blastocystis sp. tyaramin girma 3 a cikin vitro. Binciken nakasa, 111 (3), 1213-1221.
5. [5]Dalal, T. (nd). Bayanai na Abinci na Avial, Kudancin Indiyawan Curry, Kalanda a cikin Avial, Kudancin Indiya na Curry [Blog post]. An dawo daga https://www.tarladalal.com/calories-for-Avial-South-Indian-Curry-22366
6. [6]Surti, S. (nd). ONAM SADYA: CIKIN ABIN DA YA KAMATA YA CIKA [Blog post]. An dawo daga https://gnation.goldsgym.in/onam-sadya-the-fully-balanced-meal/
7. [7]Saboda haka, R. M., Gangadaran, S., Solati, Z., & Moghadasian, M. H. (2016). Amfanin cututtukan zuciya na maganin rigakafi: nazarin gwaji da na asibiti. Abinci & aiki, 7 (2), 632-642.
8. [8]Dominic, O. L., Muhammad, A. M., & Seidina, I. Y. (2018). FADAKAR DA AMFANIN AMFANI DA GINGER A CIKIN DALIBAN MAKARANTAR ILIMI NA NIGERIAN NA ILIMI, SOBI-ILORIN, JIHAR KWARA. Jaridar Ilimin Jiki da Lafiyar Jama'a, 7 (11), 15-22.
9. [9]Nayaka, M. H., Vinutha, C., Sudarshan, S., & Manohar, M. P. (2015). Kayan aikin kemikal, Antioxidant da halayen Haske na Ginger (Zingiber officinale) Ingantaccen Jaggery na Daban-daban Sugarcane. Sugar Tech, 17 (3), 305-313.
10. [10]Devarajan, A., & Mohanmarugaraja, M. K. (2017). Cikakken bita akan Rasam: Abincin gargajiya na Kudancin Indiya wanda yake aiki. Binciken Pharmacognosy, 11 (22), 73.

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