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ÔR SÔR PART 1

 

Ôr xannâbâchzigna/haraqâczigna, Assalâmu alaykum wa rahmatullâhi wabarakâtuhu,

Mêgalbêm, hôji asînnâzâkh hakîmuw zayhêg’ninatuw attîwqâkh.

Hôji wâ yidîjzâl sâttâchbe ôr sôr (healthy food) qirârat yâshzâlbe hâsâwa yinabragnâl, Alla bâyagir.

Alla subhâna wa taâlâ kitâbzoe zâyêw, ba’da Authu billâhi minasshayxânirrajîm: “Wa kulû mâ fil ardi halâlan xayyiban” bâya. Halâl zita hangûr muxxîmaltâwa, ôr sôr mabla’be Alla êmarêna.

Kilninabribâzâna bâd Awistirâliya fîtêw gargab zâshkhusaa, National Health and Medical Research Council yilôzâl wixni, Dietary Guidelines for Australian Adults zitbâla maqnâna’ti (guidelines) âcu. Sinânâche yî maqnâna’tibe yidîjalu.

Dummumbe harat (4) maqnâna’tiyâch halu: 1. Zitliyâyu ôr sôrâchbe ruhkhâduw matfâqad. 2. Widla matkhâtar 3. Nôlâzâna hangûruw nat’hîdriba ûgâw amânbe matfâqad 4. Xûxxômaltâwa xôt yixxabaikuta magfâfa.

Mêgalbe ziqêqalkho maqnâna’tiyâchle giragabkhugira, maqnânai’ti ahadbe (1.1): bissi wâ bisâya, khudra wâ mudra, darâra, missir wâ kuchuli aynâchuw mabzah. Bissi wâ bisâya, khudra wâ mudra, darâra, wâ azzôkutzôm kuchuli wâ missir zimsâsalâch wazana nattu, ‘stroke’, isbalbalât zuruf ‘cancer’ aynâch, dam bizât (high blood pressure) wâ sukkar nattu (diabetes) tamâmbêm yitkhâtarâlu.

Ayâmbe anasagira koot (2) ayna bissi mabla’ qâmzignale yatkhîshâl; misâlzôle tuffâh wâ burtukhân. Azzôkutzôm ayâmbe anasagira hammisti (5) ayna khudrâch mabla’ yatkhîshâl.

Karsibe zâlayu indôchâch ayâmbe ahad (1) habba ziyâda bissi wâ khudra mabla’ yatkhîshayohol.

Khudrâchuw zabasalnêyusaa imalmâna mabsal êlbayûm, sababzôm abzah fâydaziyu walam yilbayoholma. Khudrâchuw xab zâshnêyusaa, miybe fah môsha awinta xashash môsha (Ahmarâch lab lab yilôzâl), takhtakh môsha (prolonged boiling) wâ xashashash môshabe (deep frying) yitmalahâlu. Hangûr xab zâshnasaâm xiqqassho zêt matnâfa’ zitmalahânta, sababzôm Vitamin A wâ E zâlbayu hangûrâch xashash alâshnêyugir, fâyda yinabrayûmêl. Vitamin A zâlba hangûr misâlzôm carrot inta.

Alla bâyagir yidîj sâtti, ôr sôr awinta ‘healthy food’ barnâmijuw atkhîtlima aqarbilakhohokh.

Wassalamu alaykum warahmatullâhi wabarakâtuhu.

 

Magas Âdish

Awistirâliya Sây Harari Afôcha

 

 

 

ÔR SÔR PART 2

Ôr xannâbâchzigna/haraqâczigna, Assalâmu alaykum wa rahmatullâhi wabarakâtuhu,

 

Ôr xannâbâchzigna, hôji hirqâôtêw zalêgalkhube, asînnâzâkh ahad kutabêm hakîmuw zayhêg’ninatuw attîwqâkh.

Hôji koot sâtti bêqadle zêgalkho hâsâwâw zalatkhêtalkhube huluf zâya sâtti zaqarabkhulukhûw hacîrbe dâgan âshâkh. Ôr sôr, awinta healthy food mabla’ afêtqâmle fâydanatzôw asabatkhûnnâra. Bissi wa bisaya, khudra wa mudra, darâra aynach wâ azzôkutzôm kuchuli wa missir zimsâsalâch, wazana nattu, stroke, isbalbalât zuruf CANCERâch, dam bizât (awinta high blood pressure) wa akkhâm sukkar nattube yiqîhrizâlunatuw qêqalkhûnnâra.

Matkhêtalbêm, hôjile aqarbilakhuzâkh hirqâôt; ikhiy aynâch, dâbbo, rûz wâ pasta mabla’ zâx yukhunâl. Ikhiy aynâch bâytîm, qamadi, gûs, arab ikhiy, ês, xâfi, rûz wâ yiw zimsâsalâchintayu. Dâbbobêm zaltifêdagâw mabla’ yitmalahâl.

United Nation zaqarabêw imdân (awinta report) be, anasagir 55% energy zina carbohydrate-be bâw zitayu hangûrachbe mansa’ yatkhîshâl tabâla. Akkha’ ziqêqalkho hangûrach; sabahzo nâqiszita wâ Vitamin B, E wa akkhâm zinc, phosphorus, magnesium wa iron be ziyâda zitayâchintayu.

AT’KHÎTLIMÂM YÎ HANGÛRÂCH YITKHÂTARLANAZÂL NATTUYÂCHUW IQÎQLÂKH

Mêgalbêm, yî hangûrachuw mabla’ wazana nattu khaxarzôw yanâqsâl. Koottâgn, bajîh qaccanat zâla (awinta high in dietary fibre) wâ sabahnatzo unus zita (awinta low in fat) hangûr widla yitkhâtarâl. Shiishtâgn, bajîh qaccanat zâlayu hangûrâch sukkar nattu (awinta type 2 diabetes) be yitkhâtarâlu. Harattâgn, yaqîn zalta istâzôm, bajîh qaccanat zâlayu hangûrâch isahad cancerâchbe yitkhâtaralu yilzâl bisâlôt hal. Yî cancerâchum: maraci, xôt, karsi, wâ prostate (liji waldi shahat gâr laaybe zâl tûbbo yimaslizâl) yukhunâlu. Hammistâgn, bajîh qaccanat zâlayu hangûrâch dambizâtbe yiqîhrâlu, sabazôm khulqibe yitrakhabzâlu ikhiy aynâch nâqis xirassu halbayu. Yakhnimâm, fabrikabe zidîju ikhiy aynah (baytim processed zikhâna) abzah gira xirassuziyu zâyid zitâle bâyti matqêrah halbana.

Alla bâyagir yidîj sâtti, ôr sôr awinta ‘healthy food’ barnâmijuw atkhîtlima aqarbilakhohokh.

Wassalamu alaykum warahmatullâhi wabarakâtuhu.

 

Magas Âdish

Awistirâliya Sây Harari Afôcha

 

ÔR SÔR PART 3

Ôr xannâbâchzigna, hôji hirqâôtêw zalêgalkhube, asînnâzâkh ahad kutabêm hakîmuw zayhêg’ninatuw attîwqâkh. Hôji huluf zâya sâtti zêgalkho hâsâwâw zalatkhêtalkhube huluf zâya sâtti zaqarabkhulukhûw hacîrbe dâgan âshâkh. Ôr sôr, awinta healthy food mabla’ afêtqâmle fâydanatzôw asabatkhûnnâra. Isbalbalât ikhiy aynâch, dâbbo, rûz wâ pasta mabla’ bajîh nattube yiqîhrizâlunatuw qêqalkhûnnâra.

Matkhêtalbêm, hôjile aqarbilakhuzâkh hirqâôt; basar, kûd wâ kulây, tulam, atawâq aynâch, aqûh, missir wâ isbalbalât lôz aynâch mabla’ zâx yukhunâl.

Basar bâytîm, lâm, bâra, xây, daw, gâmila, harbâggno, kangaroo wâ yiw zimsâsalâchintayu.

Akkha’ ziqêqalkho hangûrach; sabahzo nâqiszita wâ iron, zinc, vitamin B12 wâ protein be ziyâda zitayâchintayu. Ironle yixabqi dilâgazo watarâch zignabezâl oxygenuw amânbe qâmzignabe massirâcânta.

Iron hixra bajih darar yadîjile yifarkâl; misâlzôle diglot, dachi shir bâyti, wâ anaemia (awinta dambezâl oxygen manaszo). Azzôkutzôm, iron hixra hangulla wâ qâm nashâxazôw yanâqsâl. Zinc dilâgâchzobe xabîq zitayâch: DNA xab môsha wâ immune system zignale tâkh madbalinta.

Australian Guide to Healthy Eating yilôzâl wixni imdânzôbe ahad hangûr qiyâsuw:

- Basarle: 65-100 gram

- Tulamle: 85-110 gram

- Koot aqûh

- Nifsi kubbâyya missir awinta kuchuli aynâch

 - Wâ azna kubbâya lôzbe at’hêdarêw

Yî wixni afêtqâmzignale sâttibe 3-4 hangûr qiyâs basarbe matbala’ yatkhîshâl bâyama assirâcêw.

Alla bâyagir yidîj sâtti, ôr sôr awinta ‘healthy food’ barnâmijuw atkhîtlima aqarbilakhohokh.

 

Wassalamu alaykum warahmatullâhi wabarakâtuhu.

 

Magas Âdish

Awistirâliya Sây Harari Afôcha

 

ÔR SÔR PART 4

 

Ôr xannâbâchzigna, hôji hirqâôtêw zalêgalkhube, asînnâzâkh ahad kutabêm hakîmuw zayhêg’ninatuw attîwqâkh.

Huluf zâya sâtti, basar, kûd wâ kulây, tulam, atawâq aynâch, aqûh, missir wâ isbalbalât lôz aynâch mabla’ afêtqâm zignale yatkhîshzâlnatuw asabtkhûnnâra. Iron, zinc wâ vitamin B12 xabîqnatzôwum huluf âskhu.

Matkhêtalbêm, hôjile aqarbilakhuzâkh hirqâôt; miy mascha zâx yukhunâl. Alla (SWT) kitâbzobe miyuw sittânâ shiishti qêqalêw. Suratul Anbiya’ bêm: “Wajaalnâ minalmâi kulla shay’in hayy” baya.

Miy xabîqnatzôw kulluzinâm nûqâna. Qâmzignabe yilîxzâl 'reaction' tamâmum miy bilây zalnabarûm. Nôlâzâna hangûrbe fâydazôw nagagnbâkuta yatfîrkanazâl miyinta. Qâmzigna wiy wâ barad qiyâszôw mat’hidâdarle miy yatkhîshanahal.

Miy qiyâszo massa massa altâgira fizbe darar yâhsanale yifarkâl. ‘Dehydration’ awinta miy hixra zuruf daraja zibôradasaa dachi shir bâyti yadîjâl, azzobeherlêm yitkhêtalima usuuw hakîmgâr yîsbâl. Miy almascha alây nattûm yadîjâl, misâlzôle: kulây un, maraci wâ shahat gâr cancer, qâm widla (awinta obesity), wâ yîw yimasli zuruf nattuyâch.

Australia be miy mascha alây dibâya fâyda hala. Bômbabe yidîjzâl miy 'flouride' ziddabalabêwinta. Fluoride âx wâ sinzignale tâkh yidablilahal.

Ayâmbe 1500 ilâwâ 2000 millilitre nisachi yatkhîshâl. Juice wâ cordial aynâch mascha nifarkizânaqadâm, yî maschâchbe sukkar qiyasziyu zâyid zitâlebâyti yîbe matqêrah halbana.

Alla bâyagir yidîj sâtti, ôr sôr awinta ‘healthy food’ barnâmijuw atkhîtlima aqarbilakhohokh.

 

Wassalamu alaykum warahmatullâhi wabarakâtuhu.

Magas Âdish

Awistirâliya Sây Harari Afôcha

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