Melis Campbell
I-Saag iyisitsha semifino yeqabunga laseNdiya esidliwa nesinkwa, noma kwezinye izifunda nelayisi.
Ingabe i-saag iyafana nesipinashi?
Imvamisa enyakatho ye-India, i-Saag isho inhlanganisela yesipinashi nemifino yesinaphi, kuyilapho i-Palak kuyigama lesi-Hindi lesipinashi. Umehluko omkhulu phakathi kwalokhu okubili ukuthi i-Saag Paneer ingenziwa nganoma iyiphi imifino enamaqabunga noma inhlanganisela yemifino, kodwa, i-Palak Paneer ibhekisela kukhari eyenziwe ngamaqabunga esipinashi kuphela.
Iyini imifino ye-saag?
Kalula nje, igama elithi saag libhekisela emifino eluhlaza enamahlamvu evamile etholakala ezwenikazi laseNdiya (India, Pakistan, Nepal, njalonjalo). Uma abantu bebhekisela ku-saag, bakwenza njalo ngenkathi bexoxa ngemifino efana nesipinashi, i-fenugreek, imifino yesinaphi, imifino ye-collard, i-basella, ne-dill.
Uyibiza ngani i-saag ngesiNgisi?
(sɑːɡ ) (in cookery Indian) isipinashi. Collins English Dictionary.
Ingabe i-saag iwuhlobo lwekhari?
I-Saag yigama lesi-Hindi lesipinashi, futhi isetshenziswa ezitsheni ezahlukahlukene zamaNdiya. Okudume kakhulu kukho i-saag curry. Isipinashi siphekwa sibe inhlama ewugqinsi ehlanganiswe nezinye izinongo zaseNdiya kanye nezithako ukuze kwenziwe isoso elimnandi, eliphakelwa izingcezu zenyama enamanzi.
Inempilo kangakanani i-saag?
Lokhu okuluhlaza okotshani kusiza ukukhipha ubuthi emzimbeni futhi kunciphisa amathuba okuba nomdlavuza. Iphinde ikhuthaze impilo yenhliziyo ngokwehlisa i-cholesterol futhi ingumthombo omkhulu kavithamini A, uvithamini C kanye ne-magnesium (okusiza ukulawula umfutho wegazi).
Yini ongayidla nge-saag?
Ama-flatbreads kanye ne-raita kuhambisana nendabuko - zama i-Beetroot Raita yethu noma i-Spiced Mint kanye ne-Cucumber Raita ukuze uyihlobise kancane. Izinhlangothi ezihlukahlukene zihamba kahle nalokhu! Zama i-Tarka Dhal emnandi nebushelelezi noma i-Dum Aloo ngesidlo samazambane esimnandi nesikhilimu. Amasaladi aseceleni aqinile asebenza ngokumangalisayo ngekhari yomhlaba.
Yiziphi izinhlobo ze-saag?
Isipinashi (i-palak), i-fenugreek (i-methi), i-amaranth (i-chaulai) kanye nemifino yesinaphi (i-sarson) imifino enamaqabunga - noma i-saag njengoba ivame ukubizwa kanjalo - esikhule nayo. Futhi mhlawumbe uzwile ama-ballads mayelana nezinzuzo eziningi ze-kale ne-chard.
Inempilo kangakanani i-saag paneer?
Uma kuziwa ekulungiseleleni uhlelo lokudla losuku, qiniseka ukuthi wengeza i-saag paneer ohlwini lwakho. Into engcono kakhulu ngalesi sidlo saseNdiya ukuthi sinama-kilojoule aphansi, sinamafutha anempilo, futhi siyagcwalisa ngempela.
Ingabe i-saag inalo ubisi?
Njengoba i-Saag isho isipinashi futhi i-paneer isho ushizi, lesi sidlo, uma silungiswa ngokwesiko, asilokothi sibe yi-vegan. Ngaphezu kukashizi, lesi sidlo ngokuvamile siqukethe ukhilimu.
Yenziwe ngani i-saag sauce?
I-Saag iyisoso ethambile eyenziwe ngesipinashi esihlanzekile, izinongo, nama-aromatics.
Yenziwe ngani i-saag curry?
I-saag yase-Indian i-curry yesinaphi esiphekiwe noma imifino ebabayo efanayo (i-kale, i-collards, imifino yetheniphu) nesipinashi noma imifino ethambile efanayo (i-chard, i-bok choy, imifino ye-beet). Noma iyiphi inhlanganisela yemifino iyasebenza! Sebenzisa izinongo eziningi kanye nopelepele ukuze uthole i-saag eshisayo noma ngaphansi kokuthambile.
Ingabe i-saag ilungele ukunciphisa umzimba?
Yebo, le recipe ilungele abanesifo sikashukela, inhliziyo nokulahlekelwa isisindo. Amaqabunga e-mustard aphansi kakhulu ngamakholori namafutha. Nokho, amaqabunga awo aluhlaza okotshani aqukethe inani elihle kakhulu le-fiber elisiza ukulawula izinga le-cholesterol ngokuphazamisa ukumuncwa kwayo emathunjini.
Ingabe i-saag ilungele ukuqunjelwa?
UDkt Singh uthi: “ISarson ka saag inothe ngemicu yokudla esiza ukukhuthaza impilo enhle yamathumbu. Iqinisekisa ukuhamba kahle kwamathumbu emzimbeni wakho futhi ngempilo engcono yamathumbu inkinga yokuqunjelwa ingaxazululeka kalula!”
Iyiphi i-saag elungele isikhumba?
Uma udla i-Chane Ka Saag njalo, isikhumba sakho siba nempilo futhi siyakhazimula. Ama-Antioxidants, Vitamin E, Vitamin K kanye ne-B complex akhona kuwo wonke ahle kakhulu ekuthuthukiseni ukubukeka kwesikhumba.
Ingabe i-saag ine-gluten?
Saag Paneer. I-Keto-friendly, i-Gluten-Free, kanye ne-Vegetarian. Nakuba ngithanda ukwabelana ngokudla okunethezekile okufana nekhari yenkukhu kakhukhunathi, ngezikhathi ezithile lezi zindlela zokupheka eziphansi ze-carb ne-keto-friendly ziyamangalisa futhi. Ungakwazi ukuphakela lokhu ngelayisi likakholifulawa uma udla ukudla okune-carb ephansi noma i-keto.
Ungakwazi yini ukumisa i-saag?
Yebo, ungafriza i-saag paneer kuze kube yizinyanga ezi-3. Lesi sidlo siqhwaza kahle kakhulu. Sincoma ukuthi udlulisele i-saag paneer ezitsheni eziphephile efrijini ngaphambi kokuvumela isidlo ukuthi sifike ezingeni lokushisa legumbi. Uma sekupholile, faka izivalo ezitsheni bese uqhwanda.
Ibizwa ngani i-collard greens eNdiya?
E-India, ama-collards atshalwa kakhulu e-Kashmir futhi avame ukubizwa ngokuthi 'i-haak saag'. Zihlala zitholakala ezingxenyeni eziningi zonyaka kodwa zaziwa ngokuthi zicebile ngemisoco uma zikhule ebusika. Lezi zitshalo eziluhlaza zicebile nge-calcium, i-vitamin A, i-vitamin K, i-iron, i-magnesium ne-vitamin C.
Kungani uSarso Ka saag edumile?
Lesi sidlo sisuka esifundeni sase-Punjab sase-India futhi sidumile kulo lonke elaseNyakatho ye-India. Ngesikhathi sokukhula kwesinaphi, amasimu aluhlaza asePunjab naseNyakatho India ambozwe 'i-sarson ke phool', izimbali zesinaphi eziphuzi. Amaqabunga aluhlaza esinaphi asetshenziswa njengesipinashi futhi enziwa i-sag/saag emnandi.
Yenziwe ngani i-saag yenkukhu?
I-Saag iyisidlo saseNdiya sakudala esenziwe nge-paneer noma inkukhu embozwe ngesipinashi, amaqabunga e-mustard, i-kale noma i-turnip imifino nezinongo. Ngenxa yale mifino emnandi esetshenziswa ekwenzeni i-saag, abantu abaningi banomuzwa wokuthi i-saag iyisidlo esinempilo.
Ingabe i-saag yenziwe nge-Palak?
Imifino enamahlamvu ifakwa ezitsheni eziningi eNyakatho yeNdiya, ebizwa nangokuthi 'Saag'. Enye yezindlela ezithandwa kakhulu zokulungisa okuluhlaza ebusika yi-Sarson ka Saag, eyenziwe ngamaqabunga esitshalo sesinaphi. I-Palak ka Saag nayo yenziwe ngenqubo efanayo, ngaphandle kokuthi isebenzisa isipinashi noma amaqabunga e-Palak ekwenzeni kwayo.
Ingabe i-saag ilungele abanesifo sikashukela?
Ukuba okungenani nama-clove amabili kagalikhi nsuku zonke kuthathwa njengomthamo onconywayo wokuvuna izinzuzo zako zokwelapha kwabanesifo sikashukela. Imifino ye-Collard (noma i-saag) iyimithombo emihle kakhulu ka-Vitamin C. Le mifino enamaqabunga isiza ukwehlisa i-cortisol emzimbeni futhi yehlise ukuvuvukala.
Iyini inzuzo ye-saag?
I-Sarson ka saag inothile ngemicu yokudla esiza ukugaya okufanele, ivimbele ukuqunjelwa futhi ithuthukise amathumbu. Ukwengeza i-'sarson ka saag' ekudleni kwakho kuqinisa ukungatheleleki njengoba iqukethe uvithamini C, oqukethe izinto eziqinisa ukuzivikela komzimba futhi uvimbele izifo ezibangelwa yizinkathi ezithile zonyaka kanye negciwane.
Ingabe i-saag inhle ngenhliziyo?
I-Saag isiza ekwehliseni amazinga e-cholesterol futhi iwumthombo omkhulu wenani elihle le-folate, elisiza ekugwemeni ukwakheka kwe-homocysteine. Lokhu kusiza ukuvimbela izifo zenhliziyo.
Singadla i-saag ebusuku?
Ungadla imifino eluhlaza noma nini. Kufanele udle isidlo sakusihlwa amahora ama-2 ngaphambi kokulala.
Ungakwazi ukushisisa kabusha i-Saag Aloo?
Uma ubufuna ukwenza kusengaphambili, ungenza isidlo, ikhava epholile futhi uyifake efrijini izinsuku ezingu-1-2. Noma kunokuba uyifake efrijini, ungayifriza, bese uyiqeda ubusuku bonke esiqandisini. Phinda ushise kuhhavini ye-microwave, noma epanini ngesipuni se-ghee noma samafutha, phezu kokushisa okuphakathi, kuze kushisa yonke indawo.
Ingabe i-saag ilungele izinso?
Imifino enamahlamvu inothile nge-potassium, okungase kudingeke uyibuke ngesifo sezinso. Inani le-potassium ongaba nalo usuku ngalunye lizoncika esigabeni sakho sesifo sezinso noma uhlobo lwe-dialysis oyitholayo. Abantu abaningi abane-CKD akudingeki banciphise imifino enamaqabunga ngenxa ye-potassium.
Ingabe i-saag ilungele amaphaphu?
Lesi sisekelo se-indian sasenyakatho sine-fiber ecebile, isibindi esikhulu sokuhlanza igazi, sisiza ekugcineni ukugaya futhi saziwa kakhulu ukukhuthaza impilo enhle yamaphaphu.
