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Malayalam Actor-Director EA Rajendran Passes Away at 71_我的网站

A |     　　如今，外卖已融入现代生活，成为很多人日常饮食不可或缺的一部分。然而，“方便”与“健康”之间，横亘着一条需要主动跨越的鸿沟。　　其实，外卖不等于垃圾食品，关键在于如何点。只要掌握方法，外卖同样可以吃得营养、均衡、安心。　　蔬菜过半，主食减量　　许多外卖套餐，本质上是“碳水炸弹+油脂陷阱”：一大份米饭配几根青菜和薄薄几片肉，或是一碗面条上零星点缀着几片肉和菜叶。因此，选外卖首先要学会看比例，一份合格的健康外卖，蔬菜应占餐盒的一半，蛋白质占1/4，主食占1/4。如果发现外卖图片里米饭占了2/3，果断换一家。　　其次，避开关键词。尽量少点名称中带有“爆炒”“干煸”“油炸”“糖醋”“红烧”“回锅”等字样的菜品，优先选择清蒸、白灼、凉拌、炖煮等清淡烹饪方式。    EA Rajendran, a versatile performer who made his mark across theatre, films and television, has passed away at the age of 71. He had been undergoing treatment for a prolonged illness and breathed his last at his residence in Pattathanam, Kollam.From stage roots to screen presenceRajendran’s journey into the arts began on the stage, where he first discovered his passion for performance. Born to Ayyappan and Sumathi in the Engoor Tharavadu at Thrithallur in Thrissur district, he showed an early inclination towards acting during his school days at Thrithallur U P School. His participation in literary society plays laid the foundation for what would become a lifelong commitment to the performing arts.After completing his college education, Rajendran joined the National School of Drama in Delhi, graduating with first rank, a testament to his dedication and craft. He later honed his skills further by pursuing a television course at the Film and Television Institute of India, equipping himself with a deeper understanding of the medium.A life intertwined with theatre and familyIt was during this period that Rajendran met Sandhya, daughter of veteran actor O Madhavan, and sister of Mukesh. Their shared passion for theatre soon turned into a partnership in life, with the two getting married while Sandhya was still a student at the Thrissur School of Drama.Following their marriage, Rajendran settled in Kollam and became closely associated with Kalidasa Kalakendram, the theatre troupe led by his father-in-law. Here, he found a creative home, contributing significantly to its productions and growth. One of his notable achievements was adapting a Russian novel into a stage play with the support of playwright Jose Chirammal. The production went on to win the Kerala State Government Award for Best Play in 1987.For several years, Rajendran and Sandhya were central figures in the troupe’s performances, shaping its identity and repertoire. During this period, Sandhya was honoured with the State Award for Best Theatre Actress, reflecting the couple’s strong presence in Kerala’s theatre circuit.          Cinema, television and beyondAlthough Rajendran stepped into cinema early with Greeshmam, directed by V R Gopinath, consistent opportunities in films did not immediately follow. It was after a considerable gap that he returned to the screen with Kaliyattam, directed by Jayaraj. The film marked a turning point, leading to a steady stream of roles in Malayalam cinema.Over the years, he appeared in around sixty films, taking on a wide range of characters that spanned antagonistic roles to nuanced supporting parts. His performances in films like Pranayavarnangal, Daya and Pattabhishekam showcased his ability to adapt to different genres and storytelling styles.In addition to films, Rajendran was a familiar presence on Malayalam television, appearing in several serials that brought him into households across the state. His contributions were not limited to the arts alone. He also served as Chairman of the State Horticulture Corporation, balancing public service with his creative pursuits.Rajendran’s passing marks the end of a career that quietly but consistently enriched Malayalam performing arts. From his early days on stage to his work in cinema and television, he remained committed to his craft, leaving behind a body of work that reflects both versatility and dedication.Also Read: Tovino Thomas’ Pallichattambi Teaser Drops As Makers Shift Release Date。　　最后，对主食进行“升级”。白米饭、白面条虽是默认搭配，但你可以主动减量——米饭只吃一半，省下的空间留给蔬菜；或者自备全麦面包、煮玉米，与外卖混搭；下单时备注“米饭换杂粮饭”，或选择提供糙米、燕麦饭的商家，多花两元钱，升糖速度就能降一半。　　蛋白优选，配菜作主　　蛋白质的选择直接影响饱腹感和营养质量。优先选择去皮鸡腿、清蒸鱼、白灼虾、豆腐、鸡蛋、瘦牛肉；尽量避开炸鸡排、红烧肉、肥牛卷以及腊肠、培根、午餐肉等加工肉制品。若是点麻辣烫或自选菜，可适当多拿豆腐、豆皮、鸡蛋、瘦肉片，少选丸子、午餐肉和肥牛卷。

B | 　　蔬菜方面，外卖常见的问题是量少、油重、盐多。最直接的办法是单独加一份焯水青菜，并备注“少油少盐”；或者自备一根黄瓜、一个番茄，饭前先吃掉，既增加膳食纤维，又能自然减少主食摄入。　　更高阶的做法是，把“配菜”变成“主菜”。比如点一份蒜蓉西蓝花，搭配小份米饭和鸡胸肉，远比一份油腻的盖浇饭健康得多。　　酱汁分装，蘸食减量　　外卖的“灵魂”酱汁，恰恰是热量和钠的“重灾区”。点餐时务必备注“酱汁分装”，吃的时候蘸着吃，而不是全部拌进去，这样可减少30%—50%的酱料摄入。

C | 若商家不支持分装，至少要求“少酱”或“免酱”，自己用醋、生抽、蒜末简单调味。

D | 别小看这一勺——少放一勺酱，约等于减少50千卡热量，日积月累效果可观。　　日常养成这5个点餐小习惯，健康效果会加倍：餐前先喝一杯水，自然减少进食量；进餐顺序上，先吃蔬菜，再吃蛋白质，最后吃主食；对附赠的酸梅汤、腌制小菜等“配餐”保持警惕，能不碰就不碰；少点“饮料套餐”，可乐、奶茶足以抵消你的健康努力；吃到七八分饱就停下，不要勉强吃完。　　六类外卖，格外注意　　六类常见外卖需格外注意，各有避坑策略：　　盖浇饭：菜汁油盐全渗入米饭，是最大隐患。优先选番茄炒蛋、青椒肉丝等清爽浇头，避开红烧肉、回锅肉；吃前先沥掉汤汁，不拌饭。　　面条/米线：弊端是面多菜少、汤高盐高油。选择时优先选清汤底(不选红油、骨汤)，多加一份蔬菜和一份肉，面吃一半即可，汤尽量不喝。

E | 　　麻辣烫：其实是最易操作的健康外卖。建议选清汤或菌菇汤底，多取蔬菜、豆腐、菌菇、瘦肉片，少拿丸子和方便面，最后不喝汤。　　沙拉/轻食：看似清淡，但问题常在酱汁。建议选油醋汁或柠檬汁，避开蛋黄酱、千岛酱；加一份鸡胸肉或鸡蛋，保证蛋白质充足。

F | 　　粥/汤品：纯白粥淀粉糊化快，升糖指数高。建议选杂粮粥(如小米南瓜粥)，搭配水煮蛋或小份凉菜；若只喝白粥，相当于喝一碗“糖水”。　　炸鸡/烧烤：不建议作为常规选择。如果实在想吃，务必去皮、去皮下脂肪，并搭配大份蔬菜沙拉，控制频率在每月1—2次以内。　　外卖不是健康的敌人，盲目点单才是。牢记“蔬菜过半、主食减量、少油少盐”这3个要领，外卖同样能吃得营养均衡。　　(作者：李永进，为北京儿童医院顺义妇儿医院临床营养科主任医师)　　《人民日报海外版》(2026年08月14日 第 09 版)。

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