Healthy eating according to Ayurveda. Basic nutrition rules

Translated from Sanskrit, “Ayurveda” is the science of long life. This ancient Indian healing system was included as a separate Veda in the Atharva Veda - the first treatise on medicine in the history of mankind. Already at that time, ancient manuscripts described helminths, microbes, natural antibiotics, operations, and surgical instruments. Information was also found on methods of treating various diseases - from childhood to those that arise in old age, including mental disorders and sexual impotence.

Brief historical background

According to Indian legends, Ayurvedic art was given to people by Brahma himself. The teaching flourished during the formation of Buddhism. The main difference between science and classical medicine It is considered that the basis of life activity is the interaction in the human body of water, air and fire, which are concentrated in “prana”, mucus and bile. The harmonious combination of all these substances is considered health. Pathologies provoke imbalances and the destructive influence of the elements on the human condition. The teaching spread quite far beyond India. Its development continued until the 17th century, when European medicine began to gain the greatest popularity.

"Second life" of science

By the middle of the 20th century, people became interested in the teaching again: centers began to be organized and stores of Ayurvedic products were opened all over the world. According to the teaching, the body combines the main “rough” components - ether, air, water, fire and earth. From them the tissues of the body are formed - “dhatu”. All components, in turn, are combined into three “doshas” - the main forces. They ensure human life. Thus, all people are divided into three categories: “vatta” (air and ether), “kapha” (earth and water), “pitta” (water and fire). For normal existence, doshas and dhatus need food and water. The initial human nature- "prakriti". At the same time, a person is able to control it, regulate the balance, preventing illness. As the teachings of Ayurveda say, daily routine and nutrition are important components of preventive and therapeutic measures aimed at maintaining and restoring the necessary balance in the body. The state of dhatu at a particular moment is called “vikriti”.

Teaching "Ayurveda". Nutrition by body type: "watt"

As mentioned above, people, according to this science, are divided into three categories: “pitta”, “kapha” and “vatta”. Representatives of the latter type are not prone to being overweight; their skin, including on the head, is dry, which often leads to brittle hair. Distinctive feature These people are energetic: they are always passionate and busy with something. However, they lose interest in the subject quite quickly. What does the teaching of Ayurveda recommend for people of the “vatta” type to consume? for this category should be the following: milk, buckwheat, brown rice. The diet must include sweet fruits, bananas, avocados, grapes, oranges, cherries. Not recommended raw vegetables, soy products, peas, apples, melons.

"Pitta"

Pitta people have a graceful physique and are not prone to being overweight. As a rule, their skin is thin and white, and their hair is light. They, like the “Vata” people, are energetic and actively take part in public life.

However, they are characterized by some lack of restraint, and sometimes even aggressiveness. People of this type are recommended to include more dairy products, Brussels sprouts and cauliflower, legumes, peas, asparagus, and celery in their diet. Garden herbs (dill, parsley and other types), cinnamon must be present in the dishes. It is recommended to eat plums, oranges, and mangoes. Garlic, tomatoes, red meat, and bananas should be excluded from the diet. It is undesirable to consume saffron and ginger, sour fruits, and nuts.

"Kapha"

Kapha type people have good physique, however, they tend to be overweight. Their weight increases especially quickly with an incorrectly formulated diet. People in this category are distinguished by clean, fresh skin, calm character. Such individuals are independent and non-conflict. At the same time, they are characterized by inactivity, lethargy and passivity. According to Ayurveda, a kapha diet should include more brown rice, soy cheese, and Brussels sprouts. It is recommended to consume coffee, ginger, various spices, and dried fruits. Pomegranates and cranberries should be included in your diet. Melons, chicken and beef, pineapples, dates, and coconuts are not recommended for kapha people. Should also be excluded White rice, milk, sweets (a little honey is allowed).

Teaching "Ayurveda". Nutrition. Recipes for some dishes

According to the teaching, all food is divided into three types: tamas, rajas and sattva. The principles of nutrition according to Ayurveda are a balanced diet, the right combination tastes. Sattvic food is easy to digest, it is pure and rich in “prana”. What foods are related to sattva? First of all, this fresh fruits, greens, steamed vegetables. It should be said that sattvic dishes are recommended mainly for those who have weight problems. The diet includes fresh cottage cheese and milk. The presence of spices is required: fennel, cinnamon, cardamom, ginger. Nuts and seeds (lightly toasted) are recommended. Too sweet foods are excluded. It is allowed to consume honey (in small quantities). You can quickly bring the body’s condition back to normal and maintain it at the required level if you follow what the teachings of Ayurveda recommend. “Food for weight loss” is what many people call sattvic food.

Tamas and Rajas

Rajasic food has a stimulating effect on the body. With its frequent use, nervousness, anxiety, insomnia, and excessive activity appear. In addition, the level of toxins in the blood increases. Rajasic foods are fried, salted, spicy foods, vinegar, marinades, mushrooms. Onions, garlic and coffee have an irritating effect on the body. Tamas food causes lethargy, confusion, disorientation, and in some cases aggression in a person. Products that provoke such conditions include canned food, fish, and meat. The diet contains in excess flour products, fats, oils. According to the teachings of Ayurveda, food should be 75% vegetarian. The main dish is considered to be “kichari”. When consumed, toxins are not formed, but rather removed from the body. To prepare, take a cup of yellow lentils, 3 cm of ginger root (fresh), two cups of basmati rice (white), ghee (2 tsp), half a teaspoon of turmeric, coriander seeds (ground), cumin seeds (whole) and mustard (black preferably), 1/4 tsp. fennel, salt and dill. Add a pinch of asafoetida and eight cups of water. Rinse the rice and lentils thoroughly, add water and cook until softened, covering with a lid. Heat the oil in a separate frying pan, add spices and lightly fry. The mixture obtained in the frying pan should be added to the almost cooked rice. Then, adding cilantro and salt, bring to readiness.

Stewed zucchini

To prepare them, take ghee (2 tbsp), 0.5 tsp. and cumin, 1/4 tsp each. turmeric and salt, a handful of cilantro leaves (fresh), a pinch of asafoetida, a pod of hot green pepper, dry or fresh leaves curry (4 pcs.), four cups of zucchini (cut into strips or cubes), a cup of water. Pour oil into a heated frying pan, add mustard, asafoetida, and cumin. When the seeds begin to click, you should add turmeric, cilantro, chili, curry, and zucchini. The dish needs to be salted, pour a cup hot water, partially close the lid. It should be simmered over low heat.

As the teachings of Ayurveda say, nutrition has a significant impact on human health. There are several rules, following which you can maintain an optimal balance of “doshas”.

You should eat while sitting, without being distracted by foreign objects(reading or TV). The environment should be calm.
The main meal is best taken at noon.
You should not eat in a state of sadness or anxiety.
Breaks between meals should be at least three hours.
The best food is freshly prepared food.
Foods that are too hot or very cold should not be consumed.
Milk is drunk separately from other dishes.
Food should be appropriate to the weather, season, physiological characteristics body.

Ayurveda is a science of life, the oldest health system in India, with written evidence dating back more than 5,000 years. One of the main goals of Ayurveda is to give a person an understanding of how to cooperate with Nature and live in harmony.

The Five Great Elements from which everything consists - Ether, Air, Fire, Water and Earth in Ayurveda manifest themselves as three biological principles (three Doshas), which control all processes in the body, including pathological ones.

According to Ayurveda, there are 3 main types of human constitution (Doshi):
1. Vata (air, ether)
2. Pitta (fire, bile)
3. Kapha (water, earth)

Doshi- this is what brings the body’s energy out of balance. It cannot be said that one dosha is better than another. They all act differently, but not interchangeably, in the body. Only an unnatural decrease or increase in the natural number of Doshas causes painful phenomena. Dosha- not the disease itself, but it can lead to illness; it can be called a damaging factor.

The goal of Ayurveda is to bring the body into natural balance, and the body itself will begin to fight diseases. This happens when you change your diet in accordance with your specific constitution and change your lifestyle.

Dosha determination test

Count the number of points for each Dosha. If one Dosha has an advantage, then it is the leading one. If the scores are approximately the same for the two, then two Doshas predominate. If all three are the same, then you are a happy person!

Points:
0 - this does not apply to me.
1 - sometimes this applies to me.
2 - this completely applies to me.

1. I get into work very quickly.

2. I have difficulty memorizing and recalling information.

3. By nature I am a dynamic and lively person.

4. I have a weak build and have difficulty gaining weight.

5. I always learn new things quickly.

6. My gait is generally light and close to fast.

7. I have difficulty making decisions.

8. I often have gas and constipation.

9. My hands and feet often get cold.

10. I often worry and feel anxious.

11. I, like most people, cannot stand bad, cool, windy weather.

12. I speak quickly, and my friends think that I am talkative.

13. My mood often changes and I am naturally emotional.

14. I often have difficulty falling asleep and do not sleep soundly.

15. I have very dry skin, especially in winter.

16. I have a very active, sometimes tireless mind and a rich imagination.

17. I move quickly and actively, and often feel a surge of energy.

18. I get excited easily.

19. If I live alone, my eating and sleeping habits are disordered.

20. I remember quickly and forget quickly.

1. I consider myself very energetic (it's all or nothing)

2. In my work I try to be extremely precise and accurate.

3. I am cool-headed and strong-willed.

4. I feel uneasy in the heat, I get tired quickly, more than others.

5. I sweat quickly.

6. I quickly become irritated and angry, but I don’t always show it.

7. If I skip food or put it off, I feel uncomfortable.

8. About my hair you can say:

— early gray hair or baldness (if “Yes,” then give yourself 2 points);

— thin, shiny, straight (if “Yes,” then give yourself 2 points);

- red, light or straw-colored (if “Yes,” then give yourself 2 points).

9. I have strong appetite, if I want, I can eat a lot.

10. Many people consider me stubborn.

11. I have regular bowel movements, which is more typical for me. loose stool than constipation.

12. I quickly lose patience.

13. I love thoroughness and am prone to pedantry.

14. I get angry quickly, but at the same time I am easy-going.

15. I really like cold food, ice cream and cold drinks.

16. I can’t stand indoor heat rather than cold.

17. I can’t stand too hot and spicy food.

18. I am not very patient in an argument.

19. I love a challenge and when I want to achieve something, I am very determined in my

actions.

20. I am very demanding of others and myself.

I have a natural tendency to do things slowly and calmly.
I get fat faster than others, and lose weight slower.
I have a calm and peaceful character.
I can easily skip meals without feeling any discomfort.
I often have excess mucus in my nose and suffer from chronic stagnation, asthma or sinus inflammation, runny nose.
I have to sleep at least 8 hours to feel normal the next day.
I sleep very deeply.
I am naturally calm and difficult to anger.
I don't remember very quickly, but I have a good and long memory.
I have a tendency to be overweight and have excess fat.
Cool and wet weather depresses me.
I have thick (2 points), dark (2 points), wavy (2 points) hair.
I have a smooth one soft skin And pale color faces.
I have a strong, dense build (wide bones).
The following words describe my personality well: “Calm, soft, gentle and forgiving”
It takes me a long time to digest food, which makes my stomach feel heavy after eating.
I am very resilient and always energetic.
I usually walk with a slow, measured gait.
I have a tendency to sleep too long, I feel weak in the morning, and have difficulty getting up.
I eat slowly and move slowly.

Vata (Wind)

It is recommended to avoid strong negative information, for example, horror films, violence, heavy films are not at all desirable for them, as such information increases the restlessness of their mind and can lead to insomnia. For people of the Vata type, communication with benevolent people, a warm climate, warm baths, and hot drinks are very favorable. So that your feet don't freeze in cold weather You must wear woolen socks, take warm foot baths before bed, and massage your feet with oil before going to bed. All these recommendations allow you to preserve the warmth that is so necessary for Vata - the constitution.

You should not walk for a long time in rubber shoes, especially in cold weather; the rubber cools the legs, and energy comes out through the legs, so when the legs are cold, the whole body cools down, since the cold impedes the movement of air and the circulatory system. This constitution should eat three times a day, should avoid dry food and food that increases the quality of air, that is, spicy, bitter and astringent foods.

The main rule for these people is not to overexert yourself anywhere or in anything.

Major diseases - disorders nervous system, diseases of the musculoskeletal system, diseases of the bones, joints, constipation, neuralgic disorders, high blood pressure, chondrosis, arthritis, impaired motor and sensory functions and nervous depression.

Pitta (Fire)

The Pitta personality does not like to skip meals, this makes it irritable and in a hungry state, a strong fire in the stomach can lead to a burning sensation in the heart area, ulcers and hemorrhoids. You should not skip meals and should eat 3 times a day. The skin of a Pitta constitution is susceptible to irritation, rashes, inflammation, allergies often occur due to impaired immunity and accumulation of bile in small intestine. Out of balance, these people suffer from insomnia if they are immersed in their work, which, as a rule, is the main content of their life.

The main condition for the normal existence of this type is the need for a moderate, clear daily routine.

This personality does not need strong physical activity, long distance running, light gymnastic exercises are useful for her. Swimming is very calming for Pitt, jogging for no more than 5 minutes. Pitta constitution can shower cold water, this is favorable for her. Pitta personalities have excellent digestion and a strong appetite and therefore often suffer from overeating. For this constitution, it is recommended to drink a few sips of water before eating in order to extinguish the excess fire, which will not allow you to eat a lot of food. Pitt personalities mostly suffer from overeating.

All emotions of a Pitta constitution arise from lust and feelings of dissatisfaction. Emotions of anger, malice, hatred, envy, jealousy. These emotions disturb the flora in gallbladder, kidneys, and people with a Pitta constitution often suffer from metabolic disorders. Diseases such as ulcers gastrointestinal tract, gallstones, bladder, hypertension and heart disease, skin diseases, inflammatory diseases eye, heartburn, sour belching, refer to a violation of the fire function in the body.

Kapha (Slime)

Kapha personalities should not indulge in sweet, sour and salty tastes. Sweet taste increases heaviness, creates blockages, cools the body, sour and salty tastes increase thirst and water will be retained in the body, which is why Kapha individuals often have high blood pressure, they suffer from lymphatic blockages, diabetes, accumulation of mucus in chest cavity, diseases of the mucous membrane, gynecological disorders, tumor growths.

Since Kapha dosha controls the wet tissues of the body, disturbances in it affect the mucous membranes. These symptoms are especially acute in cold and wet weather, when they intensify in environment cold wet Kapha. In such individuals, asthma worsens, increases blood pressure, they become drowsy, lethargic, dispassionate, water is retained in the body.

The main thing for this type of people is never to be idle, that is, to constantly give physical activity to their body.

Without Kapha movement, individuals can quickly become lazy and must always be encouraged to take action. They themselves may not show initiative, but laziness is their most terrible enemy. Physical activity is favorable for them, the more the better, they can be good athletes, long-distance running, weightlifting, and swimming are favorable for them. If Kapha personalities are not given physical exercise, Kapha will quickly begin to build up in their body due to laziness. Movement makes it possible to maintain internal fire in the body, which, in turn, cleanses the blood vessels of excess mucus.

These individuals can starve without harm to their health long time, up to 10 days, but they should eat no more than 2 times a day and in no case eat at night. The first meal is no earlier than 11-12 hours and the intervals between meals are at least 5-6 hours.

Diet and lifestyle for Vata

A nourishing, restorative diet with a predominance of sweet, sour and salty tastes is suitable for you. Food should be warm, plentiful and juicy, taken often and regularly. To normalize digestion, spices should be added to dishes. Cold water and ice should be avoided. You should not eat when you are nervous, excited, afraid of something, worried about something, or too immersed in your thoughts. You should not eat while you are watching TV, reading, etc. It will be better for your health if you eat what you have prepared yourself.

Below is a table of foods that are good and bad for you.

	On the contrary, they should be consumed, but less often and in moderation.	Useful
Harmful	Fruits	oranges, bananas, pears, peaches, plums, apricots, pomegranates, persimmons, lemons, grapes, cherries, strawberries, raspberries, pineapple, papaya, mango, dates, figs
raw apples, melons, cranberries, dried fruits	Vegetables potatoes, tomatoes, eggplants,, bell pepper green bean	, fresh peas, turnips, pumpkin, okra, mustard greens, sweet potatoes, chili, beets, parsley, radishes cauliflower
, Brussels sprouts, cucumbers, spinach, cabbage, broccoli, lettuce	Cereals	oats, brown rice, basmati rice, wheat
corn, buckwheat, millet, barley, rye	Legumes	mung, tofu
aduki, beans, chickpeas, peanuts, soybeans, split peas	Nuts and seeds, sunflower seeds, pumpkin seeds, cashew nuts, Brazilian nut, almonds, walnuts, pine seeds	peanut
Oils	coconut, mustard, peanut, almond, olive, butter, sesame oil, ghee (melted)	corn, soy, margarine
Dairy	cheese, milk, yogurt, cream, sour cream, butter, cottage cheese, whey, ghee	ice cream
Sweets	honey, fruit sugar, black molasses, unrefined sugar, raw palm sugar	white sugar
Spices	turmeric, mint, black pepper, sea salt, ginger, cloves, coriander, cumin, cinnamon, basil, shamballa, rock salt, cardamom, asafoetida, fennel	—

Beverages

Vata people need significant amount liquids. Water alone may not be enough. Happens quite often healthy milk. You can use spices or tonic with it. Herb tea as a natural sweetener. Sour ones are also recommended fruit juices and lemon water.

Lifestyle

Most important factor is sufficient sleep (it is especially harmful to stay up late), moderate sunbathing. Wind and cold should be avoided, and simple exercises should be performed. Avoid overwork, unnecessary conversations, long thoughts, travel, excessive influence of external stimulating factors such as television, cinema and radio. Try to avoid excessive sex life.

Nutrition and lifestyle for Pitta

Pittas are advised to have a balanced, restorative diet with limited sweet, bitter and astringent tastes, and with sufficient raw food and juices. Food should be chilled, plentiful and dry, even in taste, without excessive amounts of spices. Drinks should be consumed chilled. Alcohol, tea and coffee are contraindicated. Your food should not have too much spice or too much oil. In addition, the food should not be overcooked. You should not eat at night. Overeating is very bad for you. You should not eat when you are angry or depressed.

Please note that “unhealthy” foods should not be completely eliminated.

	On the contrary, they should be consumed, but less often and in moderation.	Useful
Harmful	oranges, raspberries, mangoes, plums, plums, pears, pineapple, cranberries, persimmons, melon, dates, figs, apples, pomegranate	lemons, bananas, cherries, peaches, apricots, most citrus fruits
raw apples, melons, cranberries, dried fruits	broccoli, potatoes, pumpkin, corn, okra, cucumbers, lettuce, green beans, Brussels sprouts, parsley, sunflower shoots	beets, spinach, sweet potatoes, eggplant, radishes, turnips, chili tomatoes
, Brussels sprouts, cucumbers, spinach, cabbage, broccoli, lettuce	long grain brown rice, basmati rice, corn, millet, wheat	short grain brown rice, buckwheat, rye
corn, buckwheat, millet, barley, rye	beans, soybeans, split peas, chickpeas, tofu, mung beans, aduki	peanut
aduki, beans, chickpeas, peanuts, soybeans, split peas	coconut, sunflower	sesame, pine seeds, pumpkin seeds, almonds, cashew nuts, walnuts, Brazil nuts
Oils	sunflower, soybean, coconut cream, ghee	olive, corn, margarine, sesame, almond, peanut oil
Dairy	unsalted cheese, cottage cheese, cream, whey	salted cheese, yogurt, sour cream, ice cream
Sweets	unrefined sugar, maple sugar, fruit sugar, fresh honey, raw palm sugar	old honey, black molasses, white sugar
Spices	cardamom, turmeric, mint, cumin fennel, coriander, parsley	cinnamon, basil, rock salt, ginger, cloves, asafoetida, shamballa, black pepper, mustard

Beverages

Pitta needs sufficient fluids. It is recommended to drink it cold spring water and milk. Herbal teas made from astringent herbs such as alfalfa and raspberry leaves are also beneficial, but tea with big amount spices Other healthy drinks include pomegranate, pineapple and cranberry juice, as well as vegetable juices. Alcohol should be excluded.

Lifestyle

Try to stay out of the sun, heat, or near heaters as little as possible. The best environment for you is a cold wind, cold water, Moonlight, gardens, lakes and flowers. Strive to keep your speech sweet and pleasant, learn to forgive, and try to develop a sense of self-satisfaction.

Nutrition and lifestyle for Kapha

A warm, light and dry diet will suit you best. You should avoid cold, rich and oily foods that promote kapha. Avoid sweet, salty and sour tastes. Pungent, bitter and astringent tastes are beneficial as they reduce Kapha. Yours therapeutic diet comes down to reducing food intake (to do this, you should reduce the amount and frequency of meals) and eating more herbs. You can eat 3 times a day, and at lunch you need to take the main amount of food, and in the morning and evening you should eat less. It's better not to eat at night, especially heavy food. If you can eat between 8 am and 6 pm, it will be very beneficial for you.

Please note that “unhealthy” foods should not be completely eliminated. On the contrary, they should be consumed, but less often and in moderation.

	On the contrary, they should be consumed, but less often and in moderation.	Useful
Harmful	pomegranate, mostly dried fruits, cranberries, apples	bananas, raspberries, strawberries, plums, cherries, oranges, pears
raw apples, melons, cranberries, dried fruits	potatoes, bell peppers, spinach, cauliflower, green pea, lettuce, radishes, turnips, Brussels sprouts, sunflower shoots, green beans, chili, broccoli, cabbage, beets	tomatoes, eggplant, pumpkin fresh corn, okra, sweet potatoes
, Brussels sprouts, cucumbers, spinach, cabbage, broccoli, lettuce	corn, millet, buckwheat, rye, barley	basmati rice, brown rice, oats, wheat, white rice
corn, buckwheat, millet, barley, rye	mung, beans, peanuts, split peas, soybeans, aduki	chickpeas
aduki, beans, chickpeas, peanuts, soybeans, split peas	sunflower seeds, pumpkin seeds	sesame, coconut, cashew nut, almond, Brazil nut, pine nut
Oils	corn, mustard, sunflower	ghee, margarine, peanut oil, sesame oil, soybean almond, olive, butter
Dairy	whey, soy milk, cow's milk, goat milk	ghee, yogurt, sour cream, cottage cheese, ice cream, cheese, cream, butter
Sweets	honey	raw palm sugar, black molasses, fruit sugar, white sugar, brown sugar
Spices	fennel, mint, cinnamon, coriander, cumin, basil, asafoetida, shamballa, black pepper, ginger, turmeric, cloves, cardamom	rock salt, sea salt

Beverages

For Kapha type it is required less water, A ice water should be avoided altogether. People of this type can drink teas made from herbs and spices such as ginger and cinnamon. Tea can be sweetened with honey, but not mixed with sugar and milk.

Lifestyle

You should study strength exercises and aerobics combined with sunbathing. It is beneficial to be in a warm wind, but avoid cold and damp climates. Try to accustom yourself to discipline, do not be afraid of working hard physical activity, try to get up early, do not sleep during the day, stimulate the activity of your mind, travel and make pilgrimages to holy places.

– this is the key to understanding health. We live in health and peace when we achieve the balance of the three doshas. Balance depends on seasonal changes, lifestyle, nutrition, emotional state and even the time of day. These are exactly the variables that allow us to ‘get the house in order’, i.e. bring the doshas into balance.

Each of us combines all 3 doshas; this combination is inherent in us at birth in different proportions, determining our individuality (Prakriti). The innate proportion of doshas is the most harmonious. Throughout life, the balance of doshas can be disrupted, which gradually leads to mood swings, loss of strength and illness. The ability to monitor and manage these changes leads to an understanding of how to balance the doshas and achieve a harmonious state of health. Determination requires observation and care. You can start with online test (good tests- this is about 200 questions, please spare time) or consult an Ayurveda doctor for a more accurate understanding of your nature.

Nutrition– one of the important variables for managing your condition. Miscellaneous Products, their origin and quality, the way they are combined and prepared have different effects on the doshas. What, for example, will balance Pitta will unbalance Vata.

Basic rule of Ayurveda: the opposite balances the opposite. This rule applies both when establishing nutrition and when balancing mood and internal state. is balanced wet properties products, oiling fabrics. The raging fire of Pitta is calmed by the cool properties of, for example, cucumbers.

VATA

The qualities of Vata itself are dry, cool, hard, so Vata is balanced by warm, moist and oily. Vata often gets out of control early. Accordingly, to calm Vata out of balance, you need to:

switch to a warm, liquid-rich diet and put aside iced drinks and cold salads. Allow your body to warm up from the inside and avoid wasting extra energy heating food.
saturate the tissues with oils (cook with ghee, add a spoonful of oils to salads, you can massage with sesame or coconut oil)
It is better not to fry cereals and nuts, but to soak them in order to saturate them with moisture and thus allow Vata digestion to calm down
Vata's preferred tastes are salty, sour, and sweet. Pungent, astringent and bitter tastes should be minimized

Be careful: any excess in tastes will aggravate Vata.

Examples of foods suitable for Vata:

Warm pureed soups, stews, thin cereals, avocados, fatty cheeses, eggs, whole milk, natural yogurt, nuts (don’t forget to soak them), berries, melons, zucchini.

PITTA

The properties of Pitta are hot, pungent, intense and sour. Pitta season is summer. We balance raging Pitta with cool, stabilizing and sweet qualities of food (let me remind you that sweets in Ayurveda are not only sugar and honey):

you can afford more fresh salads and vegetables, cold drinks
add more soothing spices (coriander, cardamom, fennel, saffron)
even at the color level, you can make a choice of products: green products and products of desaturated colors are calming
Pitta needs nourishing and grounding foods to balance its 'heat'
it is very important not to forget about a nutritious breakfast
We surround ourselves with things of cool colors: you can pour water into a blue jug and drink from there, wear blue or neutral clothes - all this will work to calm you down
tastes that balance Pitta: sweet, bitter, astringent. Minimize sour, salty and spicy tastes (especially Pitta is unbalanced by the combination of spicy and oily).

I must say that Pitta imbalance is my favorite, because it calms down with very tasty and pleasant things - ice cream (cold and sweet), cool smoothies, fresh vegetables and herbs (cucumber and cilantro are especially good), calmness and meditation.

Foods that calm Pitta:

- green vegetables and leafy greens

- sweet fruits (in reasonable quantities and separately from other meals)

– grains (wheat, white rice, millet, oats)

- from meat products– turkey, chicken

KAPHA

By nature, Kapha is cold, heavy, oily-mucous, and its season is late winter-spring. Kapha is balanced through the warm, light and dry qualities of foods, as well as warming up the body (massage, sauna, good warm-up workout):

bitter, astringent and pungent tastes are perfect for Kapha: apples, pears, grapefruits, cranberries, apricots
warming spices that awaken Agni: ginger, pepper, mustard, cayenne pepper
A glass will help rekindle weak Agni Kapha in the morning warm water with natural apple cider vinegar and a spoonful of honey
It is very important to include a little sweet taste in the diet (let me remind you, Sweet in Ayurveda is the equivalent of Love, and it is Kaphas who need it most), but the sweet must be chosen carefully: for example, honey with its sweet taste and dry quality is good.

Kapha Balancing Foods:

- meat - chicken, turkey, seafood

- cereals (buckwheat, millet, polenta)

- vegetables (except potatoes)

— it is better to choose sour or tart fruits (apples, grapefruit, cranberries, pears)

- seeds (sunflower and pumpkin, and this is a good place to roast them!)

- warm teas with herbs and spices: fennel, cardamom, ginger

A very good way to kindle Agni in inert Kapha is to chew a small piece of ginger with mineral salt. This will have a beneficial effect on enhancing digestion and will help to favorably assimilate food.

Ayurvedic nutrition is very exciting and effective! You discover in food new world tastes, aromas and colors. You feel the effectiveness of the approach quite quickly. However, you will feel the effect best when integrated approach: properly selected nutrition – adequate activity – harmonization of the internal state. You begin to better understand your nature, monitor imbalances and learn to influence them in simple ways. As a result, not only does your mood improve, but your digestion also responds favorably, which means you feel less heaviness and more positive, creative energy and lightness. This is exactly the approach we use, so in just a week the effect will be noticeable.

This is an ancient medical teaching that, having a comprehensive effect on a person, makes him completely healthy. “Ayurveda” is translated from Sanskrit as “the science of life.” Human body has great potential and enough energy to heal itself. Nutrition in this teaching is given special role. Depending on what a person eats, his internal state, health and life in general. Nutrition according to Ayurveda is the key good health And wellness. This is not just a meal, it is a whole philosophy that helps cleanse the body and mind. It is based on the principles of medicine and nutrition, which are also used by modern specialists. In order for nutrition to have the maximum impact on a person and give as much strength and energy as possible, you need to combine it with yoga.

Basic principles of nutrition

Every person is unique. To stay healthy and lead full life, he must study his body. Much attention this science is devoted to the study of the nature types of men and women, products and their characteristics, their compatibility, as well as the selection proper diets taking into account individual predisposition, activity and daily routine.

Poor nutrition can cause various diseases and reduce quality of life. If you take an irresponsible approach to nutrition, you will never be able to recover completely. A person cannot be healthy if he eats harmful and incompatible products. The selection of daily must be conscious.

Ayurvedic nutrition helps the body replenish its energy supply, which will allow you to be cheerful during the day, maintain a good mood, and cope with any diseases. The organism that receives necessary substances from the right products, less often exposed seasonal diseases. Changes in health and general condition will be noticeable after a week of practicing this diet.

There is no unique diet that will help any person become healthy, everything is individual. It is important to take into account the constitution of the body, otherwise the incoming food not only does not help the person, but also poisons him with toxins. The problem is aggravated by the fact that there are now a lot of unnatural, artificial products in stores. They are addictive and only cause harm to the body.

There are several rules that are important in Ayurvedic nutrition.

Lunch should be at 12 noon.
You need to cook food in a good mood and with good thoughts. All the negative energy that is in a person will be transferred to the dish.
You need to eat only when you feel hungry.
During meals, fuss is unacceptable; there should be a calm environment around.
While eating, you should not engage in other activities (reading, watching TV, talking).
After eating, you need to rest a little; you cannot immediately jump up and get down to business.
Only food that is eaten before sunset is beneficial.
You should not drink water while eating; a small amount is allowed, but warm.
Spices are useful, they improve the digestion process
Sour, fried and salty foods should not be eaten at the last meal, and in general this food is harmful.
Milk is stand-alone product, which does not need to be mixed with anything else.
To achieve balance, you need to practice, yoga is perfect.

What is taken into account when preparing an Ayurvedic diet?

Healthy nutrition is carefully selected. It is important to study the human body, its characteristics, predisposition. During the study, the type of constitution is determined, only then can we talk about what is suitable for a particular person. Ayurvedic cuisine recipes are varied, so everyone can choose a rich and varied diet.

Man consists of five components: water, fire, air, earth and space. The key to the balance of the elements in a person is the doshas, which represent a set of certain characteristics:

vata, it is characterized by a predominance of air;
pitta, it contains two elements: fire and water;
kapha, includes the remaining earth and space, and it also has water.

Doshas are types of energy vitality responsible for physical state. All of them are present in every person, but when choosing food, it is important to determine which of the three is predominant. When choosing foods for your diet, you need to take into account their taste, texture, temperature, severity for the body, as well as the time of year.

Types of flavors

All tastes are divided into six types:

sour,
sweet,
salty,
spicy,
bitter,
astringent.

Each of them corresponds to its own elements:

for sweets - earth and water;
sour - earth and fire;
salty - water and fire;
sharp - fire and air;
to the astringent - fire and earth.

Vata type people should try to avoid foods that cause air pollution and cause gas. These are products with a pungent, astringent and bitter taste.

It is necessary to avoid foods that increase the element of fire: with sour, salty and spicy taste. The remaining three tastes are useful for pitta type people.

Sweet, sour, salty tastes are contraindicated for kapha people, as they increase water in the body.

Nutrition according to different doshas

cotton wool

People of this type are thin, have thin bones, broad and prominent shoulders. The skin is thin and dry. Such people get cold very quickly, they feel uncomfortable when low temperatures. The fast metabolism that is characteristic of these people eliminates the problem of excess weight.

People of this constitution eat very erratically; their appetite is either crazy or completely absent.

Products that people of the Vata type need according to the system Ayurvedic nutrition: buckwheat and rice porridge, any types of nuts, dairy products. I prefer to season my food with cardamom.

But it is better for Vata people not to consume raw vegetables and sour apples. It is better to exclude soy products and black pepper as a seasoning. Alcohol, tea, coffee are contraindicated, they harm the body. Dry and cold food is not suitable for Vata type people. It is better that it is oily, juicy and certainly warm.

Eating should be calm, measured and always a certain regime. As for tastes, sour, sweet and salty dishes are suitable. But sharp and bitter tastes are contraindicated.

Most important technique The food for this type is breakfast, so it is important that it is filling. A person will receive a sufficient amount of energy, this will contribute to normal well-being throughout the day.

Pitta

Such people have a strong, powerful physique. They often feel hungry, the heat is a real test for them, high temperatures they feel bad. Such people must follow a diet, never skipping meals.

Food should be nutritious, oily, and taste sweet or bitter. These people need to drink more liquid during the day, juices and pure water. It is better not to drink strong coffee.

Products that can cause fermentation in the body, such as kefir or yeast dough, are not suitable. Hot spices will not benefit Pitta people. A glass would be appropriate at night warm milk with the addition of cinnamon.

Kapha

People of this type have a lush, rounded shapes. Such people move smoothly, slowly. They love to eat, but their metabolism is slow. They should eat by the hour, if possible, only twice a day - at lunchtime and in the evening. The daytime meal should be nutritious and saturate the body with energy, and the evening meal should be light.

For kapha people, sweet foods, flour products (yeast bread), strong alcohol, fried and fatty foods are contraindicated.

Useful fresh vegetables, especially green fruits, berries, buckwheat, corn, yellow peas, lentils. They are suitable for dishes rich in seasonings (cinnamon, cardamom, anise, turmeric and others). And from drinks you need to choose vegetable juice, tea with the addition of chamomile or raspberries, compote of plums and dried fruits.

Ayurveda and yoga

These two accompanying teachings are integral parts of one whole and complement each other.

Yoga helps a person maintain good health and, having achieved peace and balanced internal energies, live a long, prosperous life. The exercises used in yoga act on the energetic level and have healing effect for the whole body.

If you follow the rules of Ayurvedic nutrition, you will lose excess weight. But in combination, yoga affects both internal energies and the body, so we can talk about. They let a man live life to the fullest, enjoy it and feel comfortable in harmony with the world around you. If you regularly practice yoga and adhere to a diet that is appropriate for your dosha type, you can achieve both spiritual and physical balance.

Water, fire and air are three forces that determine the state of our body. They are in a fragile state of constant struggle and balance. To get your health in order, you need to nourish the weakened elements and pacify the raging ones. This can be done by adjusting your diet. Ayurveda believes so.

People of the water element often have wide bones and powerful shoulders. Thick and shiny hair, good skin- this is what constitutes the beauty of kapha. According to the ancient Greek classification, the character of people of this type would be called phlegmatic. It was this that Hippocrates associated with the element of water.

It is advisable to limit the amount of food in general. But, first of all, you need to avoid fried, sweet, fatty foods. The temperature of food should be as close as possible to body temperature. This way it is absorbed faster, but going into body fat. Anything that warms up the digestive fire is also good: hot spices, hot drinks, tart fruits.

Among dairy products, it is better for kapha to prefer low-fat ones. Oils should be excluded altogether, especially if they are used for frying (grilling or baking is recommended). Bread should also be limited, and if consumed, then only in dry form - crackers, biscuits.

It should be added that the “pure” type of people is very rare; most often, every person has 2 type of doshas, and sometimes all three.