Ayurveda Dietetics for prevention and health.pptx

Ayurveda dietetics

1. Insight to Ayurveda & Ayurveda Dietetics Dr.Indu S Research Officer CARI,BHUBANESWAR Ministry of AYUSH,Govt of India

2. Ayurveda is one of the oldest healthcare systems that evolved in the Indian Subcontinent. The term Ayurveda comprises two words – ayu (life) and veda (knowledge) Health is the balance of physical ,mental, and spiritual states of an individual and the outside world.   Loka – Purusha samavaya . Basic structural units – Panchamahabutas Basic functional units - Tridoshas

3. Aims of Ayurveda – preserving health and curing ailments. Ayurveda describes the trayopasthambas or three pillars of life as ahara,nidra and brahmacharya . Ayurveda has given prime importance to " Ahara " for promotive and preventive aspects of health .

4. The perspective on health and nutrition in Ayurveda is very different from that of biomedicine and modern nutrition.  Contemporary knowledge is reinventing these concepts using systems biology,intergrative and trans disciplinary approach. Specific diet and lifestyle guidelines are always prescribed along with the drugs and therapies to facilitate restoration of homoeostatis .

5. AYURVEDA DIETETICS Types of ahara Ashta Aharavidhi visheshaayatan (eight factors of dietetics) Ahara Vidhi Vidhan (dietary guidelines),  Viruddha Ahara (incompatible diet),  Rituanusaara Ahara (seasonal dietetics),  Nitya sevaniya dravya (regularly consumable food items),  Nitya asevaniya dravya (regularly nonconsumable food items) Bhojana Krama (sequence of food)  Sequence of eating food as per Rasas (tastes)  Articles for food storage Concept of balanced diet.

6. AHARA VARGA   Shukadhānya , Shālyādi , Kudhānya , Ikshu , Madhu - Carbohydrates Shami / Shimbidhānya Proteins Māmsa - Proteins, essential amino acids  & omega-3& 6 fatty acids Ghreeta , Taila , Gorasa - Fats, essential amino acids & omega-3& 6 fatty acids Shāka , Phala (including seeds)- Vitamins, fibres , minerals, omega-3& 6 fatty acids Jala / Ambu - Water & minerals Kritānna - Stimulant & Digestive preparation used particularly in pathya / samsarjana karma Āhārayogi - Food preservatives & additives with nutritional and medicinal values.

7.   Time - One should inculcate the habit of having meal on time (Kale bhojana ) only on feeling of hunger and after digestion of previous meal.  One should take minimum three meals (Breakfast, Lunch and dinner) per day with gap of atleast Two & half - three hour in each meal. Quantity - One should consume the optimum quantity of food based on signs of fullness to avoid overeating/ under eating. Component - One should have easy to digest , pleasant to mind and freshly cooked food. One should consume food comprising of six rasa (tastes). Ayurveda mentions about 6 tastes i.e. Shad-rasa- yukta - aahar [ Madhur (Sweet), Amla (Sour), Lavan (Salt), Katu (Pungent), Tikta (Bitter), Kashaya (Astringent). Mental state - One should consume food with due respect . One should consume food with concentration (Avoid watching T.V. & Talking while eating). Ingest food calmly, neither too slow nor too fast.

8. Methods & Place One should maintain proper hygiene at the culinary place. One should prefer regional fruits, vegetables , food articles in daily diet regimen. Use seasonal fruits and Vegetables Intermittent use of millets Jowar (Sorghum), Bajra (Pearl Millet), Ragi (Finger millet) Koni dhan (Tiny rice), Sava (Barnyard Millet) , Kodo . One should practice traditional food processing techniques . Oil for cooking - Preferably use cold pressed non refined oil for cooking Use regionally available and traditionally used oils for cooking like- Sarason (Mustard)/ Tila (Sesame)/ Nariyal taila (Coconut Oil) / Moongphali taila (Ground Nut Oil). Consume warm food Diet should be unctuous Food should be consumed after analyzing one’s need.

9. VIRUDHAHARA/INCOMPATABILITY Veerya Viruddha (Antagonism due to potency ie Ushna & sheeta ) -consumption of fish & milk together . Sanskar Viruddha (Antagonism due to processing) consumption of heated warm honey. Matra Viruddha (Antagonism due to ratio) consumption of honey & ghee in equal ratio. Krama Viruddha (sequential antagonism) consumption of hot water after honey.                                                                                                              

10. Kala Viruddha (Climatic antagonism) consumption of pungent(Hot natured) substance in summer and cold substances in winter climatic conditions. Krama Viruddha ( antagonism due to non maintenance of food order) consuming curd at night. Taking Madhura Rasa food or Dravya at the end of meals and Tikta and Katu Rasa in the beginning. Samyoga Viruddha (Antagonism due to combination) consumption of fruit salad or milk & banana together. Parihar Viruddha (Antagonism due to contra-indications) consuming cold materials immediately after hot drinks.        Tea +milk = catechin + caesin Potato chips – acrylamide Rehaeted oils - cancer,CVD Form toxic chemicals /decrease the nutritive value of food.

11. RITU-AHARA Sishira ritu - Mid-January to mid-March (approximately) Cereals and pulses , wheat/gram flour products, new rice , corn, and others, are advised. Ginger, garlic sugarcane products, and milk and milk products are to be included in the diet. Vasanta - The approximate time is from mid-March to mid-May – One should take easily digestible foods . Among cereals , old barley, wheat, rice , and others are preferred. Among pulses, lentil, Mugda , and others, can be taken. Food items tasting Tikta ( bitter) , Katu ( pungent ), and Kashaya ( astringent) are to be taken. Honey is to be included in the diet.

12. Grishma - Mid-May to mid-July (approximately) is considered as (summer) season. Foods which are light to digest—those having Madhura (sweet), Snigdha (unctuous), Sheeta (cold), and Drava (liquid) Guna , such as rice, lentil, etc, are to be taken. Drinking plenty of water and other liquids, such as cold water, buttermilk, fruit juices , meat soups, mango juice, churned curd with pepper, is to be practiced. At bedtime milk with sugar candy is to be taken. Varsha Ritu - Mid-July to mid-September (approximately) is considered as having Among cereals, old barley, rice, wheat, etc., are advised. Besides meat soup, Yusha (soup ), etc. are to be included in the diet. It is mentioned that one should take medicated water or boiled water.

13. Sarat /Autumn – The period between mid-September to mid-November Madhura (sweet) and Tikta (bitter) taste, and of Laghu (light to digest ) Wheat, green gram, sugar candy, honey, Patola ( Trichosanthes diocia ) Hemanta (late autumn) Mid-November – mid January One should use unctuous, sweet, sour, and salty foods. Among cereals and pulses, new rice, flour preparations, green gram, Masha , etc., are mentioned to be used. Various meats, fats, milk and milk products, sugarcane products, Shidhu (fermented preparations ), Tila (sesame), and so on, are also to be included in the diet.

14. NITYA UPAYOGI – NITYA ANUPAYOGI CONSUMABLE Mudga (green gram) ( Vigna radiata L.),  Godhuma (wheat) ( Triticum aestivum L.),  Raktashali (red rice) ( Oryza sativum L.)  and Sharkara (sugar)  NON CONSUMABLE Masha ( Vigna Mungo L.),  Dadhi (curd),  Kurchika (cheese),  Kilat ( paneer ) 

15. VESSELS FOR STORAGE Drinking water- Tamrapatra (Copper vessel) Antimicrobial activity, Cu ions are immunity boosting , Tridoshahara   Ghrita Krushnalouhapatra (black iron vessel ) The availability /absorption of iron ions increases if given with Ghrita Peyapadartha (drinks)   Rajatapatra (silver vessel )- Purifies the liquid, prevents the putrefaction of the liquid so that it can be stored for long since silver is not so reactive.  Phala & Bhakshya - Leaves of banana etc To keep it cool and prevent decay. Madya & Panaka (alcoholic beverages )- MrittikaPatra (mud pots) To reduce the teekshnata of those liquids by maintaining micro-aeration  Ragashadava & Sattaka ( mostly sour preparations ) - VaiduryaPatra (vessels made of precious glass) These are non-reactive which will not corrode on contact with sour food

16. Selected food recipes from AYUSH systems including its ingredients, method of preparation, health benefits and contraindications. The objective of this booklet is to create awareness in the community regarding AYUSH based healthy food habits

17. To Promote nutritional diet and a healthy living, the Ministry of Ayush Started as a pilot project - ‘ Ayush Aahaar ’ Made ‘ Ayush Aahaar ’ available at its canteen at Ayush Bhawan on Jan 2022. ‘ Ayush Aahaar ’ includes Vegetable Poha , Bhajani Vada , Gajar Ka Halwa and Kokum Drink .

18. THANK YOU

19. ORDER OF CONSUMING TASTES Madhur RasatmakAhar (Sweet food items) at starting of meal or dinner. Amla and Lavan rasatmak Ahar (Sour and Salty food items) at the middle of meal or dinner.  Katu,Tikata and Kashay rasatmak ahar (Pungent, bitter and Astringent food items ) at the end of meal or dinner.