English-Hindi Ayurvedic Cooking Course

1
Chapter I
Tasty Recipes
DAY - 1
NIMBU PANI
INGREDIENTS AMOUNT
Water 5 Glass
Lemon 5 No.
Jaggery As per taste
Mint paste 2tsp.
Ginger paste 1/2tsp.
Black salt 1tsp. or as per taste
Apple 1 No.
Cumin (Jeera) powder 1tsp.
Method:
* Squeeze lemon Juice, grate apple in 5 glass of water.
* Now mix all the ingredients.
* Serve it chilled.
bdkbZ ,d
Lokfn"V O;atu
igyk fnu
uhcw ikuh
lkekxzh ek=k
ikuh 5 Xykl
uhcw 5
xqM+ Loknkuqlkj
iqnhuk dk ysi 2 NksVs pEep
vnjd dk ysi 1@2 NksVk pEep
dkyk ued 1 NksVk pEep ;k
Loknkuqlkj
lso 1
thjk ikoMj 1 NksVk pEep
fof/k
uhcw ds jl dks fupksM+ ys]a lso dks 5 Xykl ikuh esa f?kl ysAa
lkjh lkekxzh dks feyk ysAa
vR;kf/kd BaMk jgrs gq, mls ijkslsAa
TOMATO BOAT
INGREDIENTS AMOUNT
Tomato 4 No
Peanut (Ground Nut) soaked 50 gms
Coriander 2 tbsp
G.Chili As per taste
Salt As per taste
Cumin (Jeera) powder As per taste
Jaggry (gud) syrup As per taste
Method:
Cut tomato from center, remove seeds and pulp, make cups
Coarsely grind peanut.
Chopped coriander.
2
And mix all the ingredients, stuff tomato cups with peanut stuffing and
serve.
Hkjok VekVj
lkekxzh ek=k@la[;k
VekVj 4
fHkxksbZ gqbZ ewx
a Qyh 50 xzke
/kfu;k 2 NksVs pEep
filh gqbZ gjh fepZ Loknkuqlkj
ued Loknkuqlkj
thjk ikoMj Loknkuqlkj
xqM+ dk jl Loknkuqlkj
fof/k
VekVj dks chp esa ls dkVsa] mldk xwnk vkSj cht fudkydj mldk di cuk ysAa
ewaxQyh dks VqdM+s esa ihl ysAa
gjh /kfu;k dks dkV ysAa lkjh lkekxh dks feyk ys]a VekVj ds di esa ewx
a Qyh dk Hkjok Hkjs vkSj mls
ijkslsAa
CAULIFLOWER VEGETABLE
INGREDIENTS AMOUNT
Cauliflower 750 gms
MASALA:
Tomato (chopped finely) 500 gms
Coriander (chopped finely) 4 tbs.
Coconut (scraped) 4 tbs.
Turmeric (Haldi) 1 tsp
Black Pepper Powder 2 tsp
Gram flour (Besan) 1 tsp
Salt As per taste
Method:
Mix all the ingredient of the masala.
Keep a half Katori masala aside
Mix rest of the masala in the cauliflower & Steam
Make a gravy by adding little water into half katori masala
& then add steamed Cauliflower .
Qwy xksHkh dh lCth

lkekxzh ek=k@la[;k
Qwy xksHkh 750 xzke
elkyk
VekVj ckjhd dVk gqvk 500 xzke
gjh /kfu;k ckjhd dVh gqbZ 4 NksVs pEep
ukfj;y f?klk gqvk 4 NksVs pEep
gYnh 1 NksVk pEep
fepZ ikoMj 2 NksVs pEep
cslu 1 NksVk pEep
ued Loknkuqlkj
3
fof/k
elkys ds lkjh lkekxzh feyk ysAa
vk/kk dVksjh elkyk vyx j[ksaA
lkjk elkyk Qwy xksHkh esa feyk;sa vkSj ok"Ik nsAa
vk/ks dVksjh esa FkksM+k ikuh feyk;sa vkSj mldk jLlk cuk;sa vkSj mlesa ok"Ikd`r Qwy xksHkh dks MkysAa
CORN BHEL
INGREDIENT AMOUNT
Corn fresh (steamed) 5 No.
Potato (steamed) 3 No.
Capsicum Chopped 2 No.
Tomato Chopped 4 No.
Black pepper powder 2 tsp.
Cumin (Jeera powder) 2 tsp.
Turmeric (Haldi) 1 tsp.
Lemon 4 No.
Jaggery syrup As per taste
Coconut scraped 3 tbsp.
Fresh coriander 3 tbsp
Bay leaf 1 No.
Method:
* Roast bay leaf in a pan.
* Sauted capsicum &tomatoes
* Now add lemon juice, jaggery syrup, salt, jeera powder, red Chili
powder, haldi, ginger paste, potato, coconut coriander.
* Cook for 2 minutes. Switch off the gas.
*Add corn. Serve it.
HkqV~Vs dh Hksy
lkekxzh ek=k@la[;k
ok"Ik;qDr rktk HkqV~Vk 5
ok"I;qDr vkyw 3
fleyk fepZ dVh gqbZ 2
VekVj dVk gqvk 4
fepZ ikoMj 2 NksVs pEep
thjk ikoMj 2 NksVs pEep
gYnh 1 NksVk pEep
uhcw 4
xqM+ dk jl Loknkuqlkj
f?klk gqvk ukfj;y 3 NksVs pEep
rkth gjh /kfu;k 3 NksVs pEep
rst iRrk 1
fof/k&
rst iRrs dks ros ij Hkwt
a ysAa
fleyk fepZ vkSj VekVj dks ry ysAa
uhcw dk jl] xqM+ dk jl] ued] thjk ikoMj] yky fepZ ikoMj] gYnh] vnjd dk ysi] vkyw]
ukfj;y] gjh /kfu;k dks feyk;saA
nks fefuV rd idk;saA xSl dks can dj ns A
mles HkqV~Vs dks feyk;s vkSj fQj mls ijkslsAa
4
uksV % bles vnjd ds ysi ds ckjs lkekxzh es dksbZ mYys[k ugh gS A
SESAME SEEDA LADDU
INGREDIENTS AMOUNT
Sesame seeds 50 gms.
Jaggery 50 gms.
Method:
* Lightly roast sesame seeds.
* Melt jaggery in a vessel with constant stirring. Add a spoon of water *
avoid sticking to the vessel.
* Add sesame seeds. Mix well and switch off the gas.
* Bind laddus immediately before the mixture cools.
rhy lh/kk ds yM~Mw

lkekxzh ek=k@la[;k
rhy 50 xzke
xqM+ 50 xzke
fof/k
gYds ls rhy dks Hkwt
a ysAa
fujarj fgykrs gq, xqM+ dks ,d crZu esa fi?kyk;sAa mlesa,d pEep ikuh feyk;sa ftlls fi?kyk gqvk
xqM+ crZu esa u fpid tk;sA
mlesa rhy feyk;saA nksuksa dks vPNs ls feyk;sa A xSl dks can dj ns A
feJ.k BaMk gksus ls iwoZ yM~Mw cuk ysAa
PEANUT LADDU
INGREDIENTS AMOUNT
Peanuts 50 gms.
Jaggery 50 gms.
Method:
* Lightly roast Peanuts.
* Grind Peanuts in a grinder
* Add jaggery and Cardamom Grind again.
* Bind laddus.
ewaxQyh ds yM~Mw
lkekxzh ek=k@la[;k
ewx
a Qyh 50 xzke
xqM+ 50 xzke
fof/k
gYds ls ewaxQyh dks Hkwat ysAa
fdlh ihlus ds ;a= esa mls ihy ysAa
mlesa xqM+ vkSj byk;ph feyk;sa vkSj fQj mls ihls A
mlds yM~Mw cuk;sAa
DAY - 2
5
MOONG SALAD
INGREDIENTS AMOUNT
Green Gram (Moong Sprouted (Steamed)) 250 gms.
Tomato Chopped 100 gms.
Cucumber 100 gms.
Carrot grated 100 gms.
Cabbage 50 gms
Spinach (Palak) 100 gms
Fresh coriander (dhania) 3 tbs.
Coconut 3 tbs.
Peanut 50 gms.
Lemon 5 no.
Red Chili powder As per taste
Black pepper powder As per taste
Salt As per taste
Method:
* Scrape Coconut , chopped fresh coriander.
* Mix all the ingredients.
nwljk fnu
ewx
a dk lykn
lkekxzh ek=k@la[;k
ok"Ikd`r vadqfjr ewx
a 250 xzke
dVk gqvk VekVj 100 xzke
ddM+h 100 xzke
f?klk gqvk xktj 100 xzke
iRrk xksHkh 50 xzke
ikyd 100 xzke
gjh /kfu;k 3 NksVs pEep
ukfj;y 3 NksVs pEep
ewx
a Qyh 50 xzke
uhcw 5
yky fepZ ikoMj Loknkuqlkj
dkyh fepZ ikoMj Loknkuqlkj
ued Loknkuqlkj
fof/k
ukfj;y f?kl ysa A /kfu;s dks dkV ysAa
lkjs lkekxzh dks feyk ysAa
OKRA VEGGIES
INGREDIENTS AMOUNT
Okra/Ladyfinger (Bhindi) 250 gms
Tomato 1 no.
Masala:-
Amchoor (Dry mango) powder 2 tsp or as per taste
Red Chili powder tsp
Coriander (Dhania powder) 2 tsp
Salt As per taste
Method:
6
Mix all the masala in a bowl

Put okra into the steamer and sprinkle masala on the top steam it.
Sauted finely chopped tomatoes add remaining masala switch off the gas
add steamed bhindi into it serve it
fHkaMh dh lCth
lkekxzh ek=k@la[;k
fHkaMh 250 xzke
VekVj ,d
elkyk
vkepwj 2 NksVs pEep ;k Lokn vuqlkj
yky fepZ vk/kk NksVk pEep
/kfu;k ikoM+j 2 NksVs pEep
ued Loknkuqlkj
fof/k
lkjs elkys dks ,d crZu esa feyk ysAa
fHkaMh esa FkksM+k lk elkyk mij ls fNM+dsa vkSj mls ok"i;a= es ok"i nsAa
ckjhd dVs gq, VekVj dks rysa vkSj mlesa ckdh dk elkyk Mky ns]a xSl dks can dj ns vkSj mlesa
ok"id`r fHkaMh feyk;sa vkSj fQj ijkslAsa
MOONG DOSA
INGREDIENTS AMOUNT
Moong whole 200gms
(Soaked for 4 hours, grind it into paste)
Cabbage -chopped 100gms
Carrot grated 100gms
Tomato chopped 100gms.
Capsicum Chopped 50gms.
Fresh coriander 2tbsp
Coconut 2 tbsp
Red Chili powder 1 tsp.

Salt As per taste.
Green sauce:-
Scrapped coconut 1 tbsp
G.chilli As per taste
Salt As per taste
* Mix all the above ingredients, make a filling.

* Make green sauce
* Spread Dosa batter on a Tava
* Put a lid on the Dosa.
* Cook Dosa from one side.
* Remove from Tava & apply chutney.
* Put filling on the Dosa & roll it, cut into three pieces.
* Serve it.
ewax dk Mkslk
lkekxzh ek=k@la[;k
lkcwr ewx
a dh nky 200 xzke
mls pkj ?kaVs ikuh esa fHkxk;sa vkSj mls
7
ysi cukus ds fy, ihl ysa A

iRrk xksHkh dVh gqbZ 100 xzke
f?klk gqvk xktj 100 xzke
VekVj dVk gqvk 100 xzke
f'keyk fepZ dVh gqbZ 50 xzke
rkth gjh /kfu;k 2 cMss pEep
ukfj;y 2 cMss pEep
yky fepZ 1 NksVk pEep
ued Loknkuqlkj
gjh pVuh
lkekxzh ek=k@la[;k
rkth gjh /kfu;k 4 cM+s pEep
f?klk gqvk ukfj;y ,d cM+k pEep
gjh fepZ Lokn vuqlkj
ued Lokn vuqlkj
fof/k
lkjh lkekxzh dks feyk ysa] mldk Hkjok cuk ysAa
mldh gjh pVuh cuk ysAa
Mksls ds ?kksy dks rossa ij QSyk;saA
Mksls dks vkWap ij j[ksAa
Mksls dks ,d rjQ ls idk;saA
mls ros ls fudkysa vkSj ml ij pVuh yxk;saA
Mksls esa Hkjok dks Hkjsa vkSj mls yisV ysa vkSj mls rhu Hkkx esa dkV ysa A
fQj mls ijkslsAa
8
DAY - 3
TROPICAL TORANDO
INGREDIENTS AMOUNT
Cabbage long shredded 1 cup
Cucumber half moon shaped cup
Capsicum finely chopped cup
Pineapple finely chopped cup
Pomegranate cup
Dressing:-
Lemon juice 1 tbs.
Black salt 1tsp.
Black pepper 1 tsp.
Jaggery syrup 1 tsp.
Method:
* Mix the dressing.
* Mix vegetables and dressing.
frljk fnu
lCth;ks vkSj Qyksa dk lykn
lkekxzh ek=k@la[;k
iRrk xksHkh yEch dVh gqbZ 1 di
ddM+h vk/ks pkWan ds vkdkj dh 1@2 di
f'keyk fepZ ckjhd dVh gqbZ 1@2 di
vukul 1@2 di
vukj 1@2 di
elkyk
uhcw dk jl 1 1@2 NksVk pEep
dkyk ued ,d NksVk pEep
dkyh fepZ ,d NksVk pEep
xqM+ dk jl 1 1@2 NksVk pEep
fof/k
lkjs elkyksa dks feyk ysa A
lkjh lfCt;kWa vkSj elkyksa dks feyk ysAa
9
CORN SPINACH VEGETABLE
INGREDIENTS AMOUNT
Spinach steamed 1 Cup
Corn steamed 1 Cup
Cashew nut 1 tbs
Coconut 1 tbs
Poppy seeds 1 tbs
Garam masala As per taste
Salt As per taste
Ginger As per taste
Green Chili As per taste
Method:
* Spinach , green Chili and Ginger grind together make a puree.
* Corn, Cashew nut, Coconut & grind Poppy seeds together make a puree.
* Heat a pan roast 1 tsp cumin seeds.
* Add green Chili paste.
* Add corn puree
* After 2 minutes, add garam masala
* Add spinach puree.
* Add salt
* Ready to serve.
HkqV~Vs vkSj ikyd dh lCth

lkekxzh ek=k@la[;k
ok"Ikd`r ikyd 1 di
ok"Ikd`r HkqV~Vk 1 di
dktw 1 cM+k pEep
ukfj;y 1 cM+k pEep
[kl[kl 1 cM+k pEep
xje elkyk Lokn vuqlkj
ued Lokn vuqlkj
vnjd Lokn vuqlkj
fepZ Lokn vuqlkj
fof/k
ikyd gjh fepZ vkSj vnjd dks lkFk esa ihl ysa vkSj mldk ,d 'kksjck cuk ysa A
HkqV~Vk dktw] ukfj;y [kl[kl dks lkFk esa ihldj budk 'kksjck cuk ysaA
,d ros ij ,d NksVk pEep thjk Hkwat ysAa
mlesa gjh fepZ dk ysi feyk nsa A
blesa HkqV~Vs dk 'kksjck feyk;sAa
nks fefuV mijkUr mlesa xje elkyk feyk;sAa
blesa ikyd dk 'kksjck feyk;sAa
mlesa ued feyk;saA
;g ijkslus ds fy, rS;kj gSA
KHAMAN
INGREDIENTS AMOUNT
Gram Dhal Split (Channa Dhal) 1 Cup
10
Carrot (grated) 3 No.

Coconut (scraped) 3 tsp
Mustard Seed
Coriander leaves
Jaggery syrup
Lemon Juice
Salt
Green Chili
Method:
soak the Chana Dhal for four hours
grind the Chana Dhal, Green Chili, Turmeric.
Steam this better & grate it
Grate the carrot
Heat a pan & Mustard Seeds then add Carrot
Switch off the gas
Add Coconut
Now add grated better, Lemon juice, Jaggery syrup & mix it well
Garnish it with coriander leaves
[keu
lkekxzh ek=k@la[;k
puk nky 1 di
f?klk gqvk xktj 3
f?klk gqvk ukfj;y 3 NksVs pEep
jkbZ \
gjh /kfu;k \
xqM+ dk jl \
uhacw dk jl \
ued \
gjh fepZ \
fof/k
puk nky dks pkj ?kaVs ds fy, fHkxks;aAs
puk nky] gjh fepZ vkSj gYnh dks ihlsaA
bl ?kksy dks ok"Ik nsa vkSj fQj ihlsAa
xktj dks f?kl ysAa
,d ros dks xje djsa mlesa jkbZ Mkysa vkSj mlesa fQj xktj feyk;sAa
xSl dks can dj nsAa
mles ukfj;y dks feyk;s A
mlesa filk gqvk ?kksy] uhcw dk jl] xqM+ dk jl feyk;sa vkSj fQj bu lcdks vPNs ls feyk;sAa
mls gjh /kfu;k dk rM+dk nsAa
11
DAY - 4
PINK BASKET SALAD
INGREDIENTS AMOUNT
Spinach long chopped 1 cup
Beetroot steamed chopped 1 cup
Coconut scraped 1 tbs.
Mustard seeds powder tsp or as per test
Green Chili tsp.
Lemon juice 2 tsp.
Method:
* Blend coconut ,mustard seeds powder, green Chili paste.
* Mix spinach, beetroot, coconut paste and lemon juice.
* Serve it.
pkSFkk fnu
pqdanj vkSj ikyd dk lykn
lkekxzh ek=k@la[;k
ikyd yEch dVh gqbZ 1 di
Hkk"Ik;qDr pqdanj 1 di
f?klk gqvk ukfj;y 1 1@2 NksVs pEep
jkbZ ikoM+j 1@2 NksVk pEep ;k Lokn vuqlkj
gjh fepZ 1@2 NksVk pEep
uhcw dk jl 2 NksVs pEep
fof/k
ukfj;y] jkbZ dk ikmMj gjh fepZ ds ysi dks feykdj ihl ysAa
mlesa ikyd] pqdanj] ukfj;y dk ysi vkSj uhcw dk jl feyk;saA
bls ijkslsAa
FRENCH BEANSFRY
INGREDIENTS AMOUNT
French beans 250gms
Coconut 2 tbsp
12
Curry leaves 1 spring

Black gram dhal 1 tsp
Green Chilies As per taste
Salt As per taste
Method:
Cut French beans add salt and turmeric powder mix well
Steam it for 5 minutes.
Heat a pan add Rai, black gram dhal (udad dal) ,curry leaves. Green
chili
Off the gas and add steamed French beans
Qjlchu
lkekxzh ek=k@la[;k
Qjlchu 250 xzke
ukfj;y nks cM+s pEep
dM+h iRrk ,d xqPNk
mM+n dh nky ,d NksVk pEep
gjh fepZ Lokn vuqlkj
ued Lokn vuqlkj
fof/k
Qjlchu dks dkV ysAa
mlesa ued vkSj gYnh feyk;sa vkSj fQj mls vPNs ls feyk;sAa
bls 5 fefuV rd ok"Ik nsAa
,d ros dks xje dj ysa mlesa jkbZ] mM+n dh nky] dM+h iRrk vkSj gjh fepZ feyk;saA
xSl dks can dj nsa vkSj mlesa ok"Ik ;qDr Qjlchu feyk;saA
PATTICE
INGREDIENTS AMOUNT
Steam & grate Potato 5 No.

Green Chili paste As per taste
Salt As per taste
Coating:
Peanut powder
Cumin powder
Method:
* Mix all the ingredients & make pattice
* Coat the Pattice with peanut powder & roast with a pan
iSfVl
lkekxzh ek=k@la[;k
ok"Ik ;qDr o f/klk gqvk vkyw 5
gjh fepZ dk ysi Lokn vuqlkj
ued Lokn vuqlkj
ijr nsus ds fy,
ewx
a Qyh dh ikmMj
thjk ikmMj
fof/k
13
lkjh lkekxzh dks feyk ysa vkSj mldk iSfVl cuk;sAa

iSfVl dks ewx
a Qyh ikmMj dh ijr nsa vkSj mls ,d ros ij lsdAsa
ROYAL HALAWA
INGREDIENTS AMOUNT
Broken wheat cups
Raisins 1 spoon
Misari cups
Cardamom powder tsp.
water cups
Saffron A Pinch
Almonds chopped 1 spoon
Method:
* Roast the Broken wheat in a vessel constantly stirring it till it turns

into golden brown color on a medium or low flame
Grind it to suji consistency,sieve it to separate and coarse broken wheat and
fine flour .
* sock coarse broken wheat into a pan with water for hour.
* Add saffron, misari, cardamom powder,nutmeg and mix it well
* Decorate it with raisins and almond.
pkoy dh feBkbZ
lkekxzh
pkoy dk vkVk 6&7 cMs pEep
xk; dk nw/k 500 fe-fy
fe'kjh 50 xzke ;k Loknkuqlkj
byk;ph ikoM+j 1 NksVk pEep
tk;Qy 3&4 pqVdh
gYnh 1 NksVk pEep
1% pkoy dks nw/k ;k ikuh ds lkFk feyk dj mldh iryh isLV yksbZ cuk ys A
2% nw/k dks byk;ph ] tk;Qy ]gYnh vkSj fe'kjh ds lkFk mcky ys A
3% mcyrs gq, nw/k es pkoy dh isLV yksbZ dks feyk;s vkSj mls fujarj fgykrs jgs A
4% tc og xk<+k gks tk;s rks mls ,d crZu es fudky ys vkSj mles feBkbZ dk #i vkus rd mls NksM
ns A
5% fQj ijksls A
Mix Vegetabe Soup

Ingredients Amount
French beans 100 gms
Carrot 100 gms
Tomatoes 100 gms
Drumstik 2 stiks
Parwal 100 gms
Roasted Cumin powder 2 tsp
Lemon piece
Rock sat 1 tsp or as per taste
Cut all french beans,carrot,parwal.drumstickin small pieces steam them for 5-8 minutes.
Steam whole tomatoes for 5 minutes.
Grind all steamed vegetables in a grinder and strain it.
Boil 1 cup water add rosted cumin powder and vegetable puree after 2-3 minutes turn off the
gas
Add salt and lemon juice and serve it.
14
lCth;ks dk lwi
lkekxzh
xktj 50 xzke
Qjl chu 50 xzke
ijoy 50 xzke
lfgtu dh QYyh 1 VqdM+k
VekVj 50 xzke
uhacw dk jl 1 NksVk pEep
thjs dh ikoM+j 1@4 NksVk pEep
ls/a kk ued 1@4 NksVk pEep
;k Loknkuqlkj
1% Qjl chu] xktj] ijoy vkSj lfgtu dh QYyh dks NksVs VqdMks es dkV ys vkSj mls 5 ls
6 fefuV rd ok"id`r djs A
2% lkjs VekVjks dks 5 fefuV rd ok"id`r djs A
3% lkjh ok"id`r lCth;ks dks feDlj es ihl ys vkSj mls /kks ys A
4% 1 di ikuh dks Hkwats gq, thjs dh ikoM+j vkSj lCth;ks ds 'kksjcs dks 2 ls 3 rd fefuV rd
mcky ys A xsl dks can dj ns A
5% mles ued vkSj uhacw dk jl feyk;s vkSj mls fQj ijksls A
YAM SUBJI
Ingredients Amount
Yam or mixed veg. 250 gms
Tomatoes 3-4 nos.
Coriander Powder 2 tbsp
Turmeric tsp
Chilies Powder 1 tsp
Dry Mango Powder 1 tbsp
Garam masala tsp
Salt as per taste
Cow Milks Cream 1 tbsp
Castor Oil 1 spooon
Cumin seeds 1 tsp
*Peel Yams Skin(mixed veg.) and chope it into cubes.

*Chopped Tomatoes Finely
*Sprinkle little salt on yam and steam it in steamer for 10-15 minutes.
*In a pan add castor oil and heat it up add cumin seeds and roast it for a
minute.
*Add coriander powder,garam masala,turmeric,chilies powder,dry mango powder
and stir it quickly and add chopped tomatoes saut it till it becomes
tender(for 4-5 minutes).
*Add Cream ,fresh coriander,salt and turn off the gas.
*Add yam and stir it .
*Serve it with chapati or Rice.
DAY - 5
OPEN SANDWICH
INGREDIENTS AMOUNT
Black gram (splited) 1 cup

green gram (splited) 1 cup
15
Method:
* Wash both the dhal .Soak it for 4 -5 hours.
* Discard the water again wash the dhal.
* Grind both dhal separately.
* Now mix both dals batter add salt.
* Keep the batter in a warm place for 7-8 hours for fermentation.
* Steam the batter for 5 -10 minutes.
* After steaming cool down and cut it into rectangle pieces.
* Spread green chutney or peanut butter on it garnish it with cucumber,
tomato, etc.
* Serve your sandwich.
[kqyk gqvk lSUMfot

lkekxzh ek=k@la[;k
mM+n dh nky 1 di
ewx
a dh nky 1 di
fof/k
nksuksa nky dks /kks ysAa mls 4 ls 5 ?kaVs rd ikuh esa fHkxks;aAs
ikuh dks fudky nsa vkSj fQj ls nky dks /kks;Asa
nksuksa nkyksa dks vyx&vyx ls ihl ysa A
nksuksa xk<+s ?kksy dks feykdj mlesa ued feyk;sa AA
ml ?kksy esa [kehj mBus ds fy, mls ,d xje LFkku ij 7 ls 8 ?kaVs ds fy, j[ksaA
ml ?kksy dks 5 ls 10 fefuV ds fy, ok"Ik nsAa
ok"Ik ;qDr ?kksy BaMk gksus ds ckn mls dkVsaA
gjh pVuh ;k ewx
a Qyh ;qDr eD[ku ml ij yxk;sa vkSj mlesa VekVj] ddM+h bR;kfn dk rM+dk nsa A
vki ds }kjk idk;s x;s lSUMfot dks ijkslsAa
DAHI BHALLA
INGREDIENT AMOUNT
Curd 1 cup
Red Chili powder As per taste
Cumin seed powder (Jeera) As per taste
Black salt As per taste
Tamarind and jaggery chutney As per taste
Green chutney As per taste
Fresh coriander garnish
Open sandwich batter
Method:
* Wash both the dhal .Soak it for 4 -5 hours.
* Discard the water again wash the dhal.
* Grind both dhal separately.
* Now mix both dals batter add salt.
* Keep the batter in a warm place for 7-8 hours for fermentation.
* Steam the batter for 5 -10 minutesin Idly Vessels.
After steaming cut it into four pieces to make bhallas.
* Place bhallas into a dish garnish it with spices, curd ,chutneys,
coriander
* Serve it.
ngh HkYyk
lkekxzh ek=k@la[;k
ngh 1 di
yky fepZ ikmMj Lokn vuqlkj
16
thjk ikmMj Loknvuqlkj

dkyk ued Lokn vuqlkj
beyh vkSj xqM+ dh pVuh Lokn vuqlkj
gjh pVuh Lokn vuqlkj
gjh /kfu;k rM+ds ds fy,
[kqys lSMozht dk ?kksy \
fof/k
nksuksa nky dks /kks ysAa mls 4 ls 5 ?kaVs rd ikuh esa fHkxks;aAs
ikuh dks fudky nsa vkSj fQj ls nky dks /kks;Asa
nksuksa nkyksa dks vyx&vyx ls ihl ysa A
nksuksa xk<+s ?kksy dks feykdj mlesa ued feyk;sa AA
ml ?kksy esa [kehj mBus ds fy, mls ,d xje LFkku ij 7 ls 8 ?kaVs ds fy, j[ksaA
ml ?kksy dks 5 ls 10 fefuV ds fy, ok"Ik nsAa
ok"Ik ;qDr ?kksy BaMk gksus ds ckn mls dkVsaA
HkYys dks ,d Fkkyh ij j[ksa vkSj mls fepZ] ngh] pVuh vkSj gjh /kfu;k dk rM+dk nsAa
fQj mls ijkslsAa
17
DAY - 6
PEANUT DIP
INGREDIENTS AMOUNT
Peanut roasted 1 cup
Imali 6 to 7 pieces
Jaggery 1 tbs
Red Chili 1 tsp.
Salt As per taste
Method:
* Grind all the ingredients in a grinder.
* Make a dip.
* Cut cucumber ,carrots ,tomato in along stick shape.
* Serve it.
NVokWa fnu
ewaxQyh dh <ky
lkekxzh ek=k@la[;k
ewx
a Qyh Hkwath gqbZ 1 di
beyh 6 ls 7 VqdM+s
xqM+ ,d NksVk pEep
yky fepZ ,d NksVk pEep
ued Lokn vuqlkj
fof/k
fdlh ihlus ds ;U= esa lkjh lkekxzh dks ihl ysAa
mldh ,d <ky cuk;saA
ddM+h] xktj] VekVj dks ydM+h ds vkdkj esa dkVsAa
mls ijkslsAa
TOMATO COCONUT VEG.
INGREDIENTS AMOUNT
Tomato steamed pureed 6 nos.
Coconut 2 tbsp.
Dry coriander powder 2 tsp.
Red chili powder 1 tsp
Garlic 3 cloves
(Carrot, peas, cauliflower, 1 cup
corn, French beans )
Method:
* Puree tomato, coconut ,dry coriander powder, red chili powder, salt
,garlic together.
* Roast mustard seeds, cumin seeds, curry leaves .add hot water into that.
*Add tomato puree, after 2 minutes off the gas, add steamed vegetable
* Garnish it with fresh coriander.
18
VekVj vkSj ukfj;y dh lCth

lkekxzh ek=k@la[;k
ok"i;qDr VekVj dk 'kksjck 6
ukfj;y 2 cMs+ pEep
lw[kh /kfu;k dk ikmMj 2 NksVs pEep
ykyfepZ 1 NksVk pEep
yglqu 3 QkWd
xktj] QwyxksHkh] HkqV~Vk] eVj
vkSj Qjlchu 1 1@2 di
fof/k
VekVj] ukfj;y] lw[kh /kfu;k ikmMj] yky fepZ dh ikmMj] ued vkSj vnjd dk 'kksjck cuk;sAsa
jkbZ] thjk vkSj dM+h iRrs dks Hkat
w s vkSj mlesa xje ikuh feyk;s A
mlesa VekVj dk 'kksjck feyk;sa] 2 fefuV ds mijkUr xSl can dj nsa vkSj mlesa ok"Ik;qDr lfCt;kWa
feyk;saA
mlesa gjh /kfu;k dk rM+dk nsAa
uksV % bles ok"Ik;qDr lfCt;kWa ds ckjs lkekxzh es dksbZ mYys[k ugh gS A
WHITE SAUCE
INGREDIENTS AMOUNT
Potato (steamed) 2 No.
Coconut Milk 1 Cup or 2 Cup
Black Paper As per taste
Oregano As per taste
Basil As per taste
Salt As per taste
Method:
Grind Potato and Coconut Milk together & add all the seasoning
Now add rice , noodles or steam vegetables ( peas, carrot, cauliflower,
corn )
lQsn lkWl
lkekxzh ek=k@la[;k
ok"Ik;qDr vkyw 2
ukfj;y dk nw/k 1 1@2 ls 2s di
dkyh fepZ Lokn vuqlkj
vktokbZu Lokn vuqlkj
rqylh Lokn vuqlkj
ued Lokn vuqlkj
fof/k
vkyw vkSj ukfj;y ds nw/k dks ihl ysa vkSj mlesa lkjs elkys feyk nsAa
mlesa pkoy] uqM+y ;k ok"Ik;qDr lfCt;kWa eVj] xktj] QwyxksHkh vkSj HkqV~Vk feyk;saA
DIVINE SOUP
INGREDIENTS AMOUNT
Yellow Pumpkin 1 Cup
19
Bottle Gourd Cup

Black Paper As per taste
Salt As per taste
Coconut Milk 2 Cup
Method:
* Now steam Pumpkin & bottle gourd for 10 minutes & grind it into puree
* Boil water
* Add black paper & salt
* Boil it and then add the puree and after 2 minutes switch off the gas.
* Add Coconut Milk and serve it
lwi
lkekxzh ek=k@la[;k
ykSdh 1@2 di
dkyh fepZ Lokn vuqlkj
ued Lokn vuqlkj
ukfj;y dk nw/k nks di
fof/k
vkSj ykSdh dks ok"Ik nsa vkSj mdk 'kksjck cuk;saA
ikuh dks mckysAa
mlesa dkyh fepZ vkSj ued feyk nsAa
mls mckysa vkSj mles ml 'kksjcs dks feyk;sa vkSj nks fefuV mijkUr xSl dks cUn dj nsAa
mlesa ukfj;y dk nw/k feyk;sa vkSj fQj ijkslsAa
Chapter II
Food Source in Minerals, Vitamins, its Deficiency

and Ayurvedic Antidotes Table
Minerals in Foods
Minerals in Foods
Minerals Foods
Biotin whole grains, nuts, legumes, cauliflower
20
Choline lecithin (in whole grains, nuts, soybeans)
Inositol molasses, brown rice, barley, oats, legumes, seeds

PABA
brown rice, wheat germ, molasses
Bioflavonoids the same herbs as vitamin C
sea or dark greens, seeds, milk, nuts, dried
Calcium fruit, yogurt, carob, asparagus, broccoli, tofu,
oats
Chromium whole grains, corn oil, potatoes

salt
Chloride
Copper
kelp, legumes, grains, avocados, raisins, oats,
nuts
Iodine kelp, beans, carrots, tomatoes, pineapple
Iron leafy greens, parsley, dulse, whole grains,

potatoes, fruit, raisins, seeds, nuts, milk
whole grains, yellow corn, soy, nuts, lentils,

Magnesium dried fruits, sea and leafy greens, apples,
celery, citrus, dairy, oats, cornmeal, rice,
apricots
Manganese whole grains, green and sea vegetables, nuts,
seeds avocados, blueberries
legumes, whole grains, leafy greens

Molybdenum
Phosphorus whole grains, beans, nuts, dairy, all vegetables,
sesame seeds, sunflower/pumpkin seeds
Potassium bananas, watercress, all vegetables, dried fruit,
oranges, grains, sunflower seeds, dairy, legumes
Selenium whole grains, beans, tomatoes, broccoli
Silica horsetail (herb)
Sodium salt
Sulfur nuts, cabbage family, apples, cranberries, beans
Zinc pumpkin/sunflower seeds, grains, soy, vegetables
bdkbZ nks
[kfut vkSj foVkfeu ds [kkn~; L=ksr] mudh deh ,oa vk;qosZfnd izR;kS"k/k
[kkn~; Lrks=
[kkn~; es [kfut
[kfut [kkn~;
ckvksfVu lkcwr /kku] dk"BQy ]Qyh ]QwyxksHkh
dksfyu ysflFkhu lkcwr /kku] dk"BQy] lks;kchu
buksflVksy 'khjk ]Hkwjs pkoy] tkS] tbZ] Qyh] cht
21
ikck Hkwjs pkoy] nfy;k] 'khjk

ckvkssoksukbM foVkfeu lh ds tSls vkS"kf/k@tM+h cwVh
dsyf'k;e leqnzh ;k xgjh gjh lCth;Wk] cht] nw/k]dk"BQy]lw[ks eso]s ngh] lse]
'kVoj@lqreqyh@ eqLyh ] gjh Qwy xksHkh] VksQw ] tbZ
ksfe;e lkcwr /kku] HkqV~Vs dk rsy] vkyw
ksjkbM ued
dkWij dsYi leqnzh ikS/kk]Qyh] /kku] ek[kuQy fd'kfe'k]tbZ] dk"BQy]
vk;ksfMu dsYi leqnzh ikS/kk] chUl]xktj] VekVj]vukul
vk;ju gfj ifRr;ks dh lCth]vteksn] MYl leqnzh ikS/kk] lkcwr /kku] vkyw]Qy]
fd'kfe'k]cht] dk"BQy] nw/k
esx
a usf'k;e lkcwr /kku] ihyk HkqV~Vk]]lks;kchu] dk"BQy] elwj] lw[ks esos] leqnzh ;k
xgjh gjh lCth;Wk] lso] vteksn]uhacw&larjk] nw/k ds inkFkZ]tbZ]tehu
edbZ]pkoy] [kwckuh
esx
a fut lkcwr /kku] leqnzh ;k xgjh gjh lCth;Wk] dk"BQy] cht ]ek[kuQy] QYlk
eksfycfMue Qyh] lkcwr /kku] gfj ifRr;ks dh lCth
QkWlQsjl lkcwr /kku] chu] dk"BQy] nw/k ds inkFkZ] lkjh lCth;kW]fry]lwjteq[kh@dw
ds cht
iksVkf'k;e dsyk]danlqj] lkjh lCth;kW] lw[ks esos] larjk]/kku] lwjteq[kh ds cht] nw/k ds
inkFkZ] Qyh
lsysfu;e lkcwr /kku] chu] VekVj]gfj Qwy xksHkh
flfydk gklZVsyvkS"kf/k @tM+h cwVh
lksfM;e ued
lyQj dk"BQy] iRrk xksHkh ifjokj] lso] djksna k] chu]
ft+ad lwjteq[kh@dw ds cht ]/kku ] lks;kchu] lCth;kW
Food Source for Vitamin
The Ayurveda Encyclopedia
Vitamins Food Sources

A dark green or yellow vegetables, corn, soy,
lentils, garbanzo beans, whole milk
B 1 rice bran, whole grains, molasses, green

vegetables, beans, soy flour, nuts
B 2 millet, corn, soy, whole wheat, rye, wheat, germ.

beans, milk, avocado, nuts, molasses, dark greens
22
B 3 wheat, buckwheat, barley, wild rice, black beans,

sesame seeds, nuts, dark greens, milk
B 5 whole grains, corn, beans, broccoli, cabbage,
cauliflower
B 6 brown rice, buckwheat, beans, carrots
B 9 whole grains, salad, green vegetables, wheat germ,

bran, sprouted grains, soy products, yogurt
B 12 asparagus, alfalfa sprouts, cabbage family,

potatoes, mustard greens, peas, okra, green
peppers, mung beans, tomatoes, berries, citrus
fruits, melons, mangoes, papayas, pineapple, dairy,
amalaki
C whole grains, milk
D sunlight, flax oil, whole grains, dark greens,

butter
E wheat germ, whole grains, dark greens, nuts, seeds,

butter, milk, molasses
F vegetable oils, linseed oil, olive oil, flaxseed

oil, soy oil, safflower oil, seeds
K yogurt, eggs, molasses, milk
foVkfeu ds [kkn~; L=ksr

foVkfeu [kkn~; L=ksr
, xgjh gjh ;k ihyh lfCt;ka] HkqV~Vk] lks;kchu] elwj] Nksyk puk] lEiw.kZ
nw/k
ch 1 pkoy dh Hkwlh] lkcqr /kku] Qyh] gjh lfCt;ka] chu] lks;kchu dk vkVk]
dk"V Qy
ch 2 cktjk] HkqV~Vk] lks;kchu] lkcqr xsgwWa] jkbZ] nfy;k] chu] nw/k] ek[ku Qy]
dk"B Qy] Qyh] xgjh gjh lfCt;ka
ch 3 xsgwWa] dqV~Vq ] tkS] taxyh pkoy] dkyh chu] fry] dk"B Qy] xgjh gjh
lfCt;ka] nw/k
ch 5 lkcqr /kku] HkqV~Vk] chu] gjh QwyxksHkh] iRrkxksHkh] QwyxksHkh
ch 6 Hkwjk pkoy] dqV~Vq] chu] xktj
23
ch 9 lkcqr /kku] lykn] gjh lfCt;ka] nfy;k] Hkwlh] vadqfjr /kku] lks;kchu ds
inkFkZ] ngh
ch 12 'kroj] vadqfjr foyk;rh xoqr vadqfhr pkjk] iRrkxksHkh ifjokj] vkyw]
gjh ljlks]a eVj] fHkaMh] gjh fepZ] ewx
a ds chu] VekVj] csj] uhcw&larjk
bR;kfn] [kjcwtk] vke] iihrk] vukul] nw/k ds inkFkZ] vkaoyk
lh lkcqr /kku] nw/k
Mh lw;Z fdj.k] vylh dk rsy] lkcqr /kku] xgjh gjh lfCt;ka] eD[ku
bZ nfy;k] lkcqr /kku] xgjh gjh lfCt;ka] dk"B Qy] cht] eD[ku] nw/k]
Qyh
,Q lfCt;ks dk rsy] vylh dk rsy] tSruw dk rsy] vylh ds chtksa dk
rsy] lks;kchu dk rsy] lwjteq[kh Qwy dk rsy
ds ngh] v.Ms] Qyh] nw/k
Symptoms of Mineral Deficiency
Minerals Symptoms of Mineral Deficiency
Biotin anemia, depression, poor metabolism, balding,

adrenal/testosterone disorders, dermatitis,
balding
Choline fat, low immunity, weak nerves, premature graying

Inositol eczema, hair loss, cholesterol, constipation
PABA nervousness, fatigue, indigestion, premature

graying, vitiligo
24
Bioflavonoids varicose veins, bleeding gums, eczema

Calcium weak hair, teeth, nails, PMS. insomnia, white nail
spots, leg cramps
Chromium arteriosclerosis, hypoglycemia, memory loss,

fatigue, slowed growth, muscle growth
Chloride pernicious vomiting

Copper loss of hair color, poor skin tone
Iodine thyroid disorders, dry skin, cold
Iron Iron anemia, low vitality, brittle hair, weak

nails, frequent infections, itchy skin, short
breath
Magnesium low vitality, tense muscles, psoriasis
Manganese Diabetes, Brain Weakness, Knee Problems

Molybdenum decreased growth, food consumption
Phosphorus bone loss, muscle weakness, fatigue

Potassium depression, arrhythmia, indigestion, dry skin
Selenium premature aging, dandruff, skin elasticity loss

Silica flabbiness, weak nails
Sodium anorexia, weak muscles, nausea

Sulfur eczema, weak nails, scaly skin
Zinc white nail spots, night blindness,
colds/infections, hair loss, loss of taste and
smell
[kfut es deh gksus ds y{k.k
[kfut [kfut es deh gksus ds y{k.k
ckvksfVu [kwu dh deh] mnklh] ean mikip;] xatkiu] ,fMuy@VsLVkLVjksu

gkjeksu lac/kh fodkj] Ropk 'kksFk Ropk es lwtu] xatkiu
dksfyu olk] izfrjks/kd {kerk es deh] detksj raf=dk;] ckyksa dk tYnh lQsn
gksuk
buksflVksy Nktu ,d Ropk jksx] ckyksa dk fxjuk] dksysLVksy] dCt
ikck ?kcjkgV] FkdkoV] vipu] ckyksa dk tYnh lQsn gksuk] Fkdku] lQsn nkx
ckvkssoksukbM Lohr f'kjk ulksa dk lwtuk] Nktu ,d Ropk jksx] elwMksa ls [kwu
fudyuk] Nktu ,d Ropk jksx
dsyf'k;e detksj cky] nkWra ,oa uk[kwu] iwoZ ekfld /keZ flaMkse ih-,e-,l ]
25
vfunzk] uk[kwu esa lQsn nkx] iSjkas esa tdM+u

ksfe;e /keuh izkphj dfBu;] jDr es Xywdkst+ dh deh] Le`fr yksi] FkdkoV]
'kkjhfjd ,oa ekalisf'k;ksa ds fodkl esa deh
DyksjkbZM ?kkrd mYVh
dkWij ckyksa dk lQsn gksuk] Ropk dh jaxr es deh
vk;ksfMu Fkk;jkbZM ds fodkj] lw[kh Ropk] lnhZ
vk;ju [kwu dh deh] ;kSu 'kfDr esa deh] nks eqgsa cky] detksj uk[kwu] ijLij
lae.k] Ropk esa [kqtyh] rst lkal
esx
a usf'k;e ;kSu 'kfDr esa deh] ekalisf'k;ksa esa ruko][kkfj'k
esxa fut e/kqesg]detksj efLr"d] ?kqVus dh leL;k
eksfyfMue fodkl vkSj Hkkstu ds [kir es deh
QkWlQsjl gM~Mh;ks es gkfu] detksj ekalisf'k;ksa] Fkdku
iksVkf'k;e mnklh] y;ghu]vipu]lw[kh Ropk
lsysfu;e mez dk tYnh c<+uk] ckyks es #lh] Ropk ds rphysiu es deh
flfydk eksVkiu] detksj uk[kwu
lksfM;e Hkw[k ;k {kq/kk es deh]detksj ekalisf'k;k] mYVh
lyQj Nktu ,d Ropk jksx] detksj uk[kwu] iiM+hnkj Ropk
ft+ad uk[kwu es lQsn nkx]jkr es va/kkiu]lnZhZ@lae.k] ckyksa dk fxjuk] Lokn
vkSj lqxa/k es deh
VITAMIN DIFICIENCY
If vitamin pills or liquids are Liken, it is suggested coriander or cardamom

be taken with them to help digest and absorb the vitamins and minerals. Pitta
doshas have the strongest digestive system, and can better utilize
supplements without
weakening their digestive fire. Kapha doshas need the least amount of
supplements and more hot spices to raise their digestive fire. Further, oily
vitamins-(e..g., E, D, A) are not advised due to their-tendency to dampen
digestion
Dosha Vitamins Minerals

Vayu A, B3, D, E, C zinc, calcium
Pitta A,B,K calcium, iron
26
Kapha B6 none needed
VITAMIN DIFICIENCY
Vitamins Symptoms of Vitamin Deficiency

A dry, rough, scaly, itchy skin; wrinkles, pimples,
premature aging dandruff, split nails, night
blindness, burning, itching eyes; thickening cornea
B1 poor memory and digestion, fatigue, edema, ear

problems, irritability, heart failure
B2 itching, burning, bloodshot eyes; light sensitivity,

hair loss, liver disorders
B3 poor memory, circulation and metabolism; fatigue

cholesterol
B5 infections, poor digestion, nerve and heart

disorders, hay fever, hair loss
B6 poor digestion, hormone imbalance, eczema, anemia,

water retention, PMS, dandruff
B9 anemia, G.I. disorders, hair loss
B12 premature aging, fatigue, insomnia, poor

memory/concentration; central nervous system
disorders
C bleeding gums, heavy metal poisoning, adrenal
weakness, cellulites
D weak teeth, nails, bones, hair
E muscle/nerve weakness, weak adrenals, dry skin

F heart disorders, cholesterol, female disorders, skin
disorders, yeast infections, hypertension, cystic
fibrosis, liver disorders, malformed tissues,
intestinal disorders
K low energy, premature aging, bleeding
*B1- Thiamine, B2- Riboflavin, B3- Niacin, S5- Pathothenic Acid,

B6- Pyroxidine, B9- Folic Add
foVkfeu dh deh
;fn foVkfeu ds xksyh ;k mldk is; dks fy;k tk;s rks ;g lq>ko fn;k tkrk gS fd /kfu;k ;k byk;ph dks muds lkFk
fy;k tk;s ftlls og vkSj foVkfeu vkSj [kfut ds ikpu vkSj vo'kks"k.k esa lgk;d gks ldsA fiRr nks"k dk lcls
etcwr ikpu ra= gksrk gS vkSj og viuh ikpu vfXu dks detksj fd;s fcuk iwjd dk mi;ksx vPNs ls dj ldrk gSa A
dQ nks"k dks iwjd dh vko';drk lcls de ek=k esa gksrh gS vkSj mls vius ikpu vfXu dks c<+kus ds fy, xje elkyksa
dh vko';drk gksrh gSA rsy ;qDr foVkfeu tSls bZ] Mh] , dks muds ikpu dks de djus dh izo`fRr ds dkj.k] mudk
lq>ko ugha fn;k tkrk gSA
nks"k foVkfeu [kfut

ok;q ,] ch 3] Mh] bZ] lh ft+ad] dsyf'k;e
fik ,] ch] ds dsyf'k;e ] vk;ju
dQ ch 6] Mh fdlh dh vko';drk ugh
27
foVkfeu dh deh
foVkfeu foVkfeu esa deh ds y{k.k
, lw[kh]#[kh][kqtyhnkj] iiM+hnkj Ropk]>qfjZ;kW]eqgkWls] mez dk tYnh c<+uk] ckyks es #lh]uk[kwu es
njkj iM+uk] jkr es va/kkiu] vk[kks es tyu vkSj [kqtyh] dkWfuZ;k es eksBkiu]
ch 1 Lej.k 'kfDr vkSj ikpu ds deh] Fkdku]'kksQ]dku dh leL;k]fpMfMkiu]n;xfr dk #duk]
ch 2 vk[kks es [kqtyh]tyu vkSj ykyh] izdk'k ls laosnu'khyrk] ckyks dk fxjuk];d`r fodkj]
ch 3 Lej.k 'kfDr es deh] ifjlapyu vkSj mikip; dh deh] Fkdku] dksysLVky]
ch 5 lae.k] ikpu ds deh]raf=dk vkSj n; fodkj] ijkrt Toj] ckyks dk fxjuk
ch 6 ikpu dh deh] gkjeksu es vlarqyu] Nktu] [kwu dh deh] ikuh dk Bgjuk] iwoZ ekfld /keZ
flaMkse ih-,e-,l ] ckyks es #lh]
ch 9 [kwu dh deh] vkek'k; vkU= fodkj] ckyks dk fxjuk
ch 12 mez dk tYnh c<+uk] Fkdku] vfunzk] Lej.k 'kfDr@,dkxzrk es deh] e/; raf=dk ra= fodkj
lh elwMs+ ls [kwu]Hkkjh /kkrq fork] ,fMuy es detksjh] lsY;qykbZVthok.kq ls gksus okyk Ropk jksx
Mh detksj nkWr]uk[kqu]gM~Mh vkSj ds'k
bZ ekWlisf'k;ks @rfU=dk es detksjh]#[kh Ropk
,Q n; fodkj] dksysLVky] L=h lEca/kh fodkj]Ropk fodkj][kehj lae.k]mPp jpki]flfLVd
kczksfll ,d vkuqoaf'kd jksx ;d`r fodkj] fod`r rd] vka= fodkj
ds mtkZ es deh] mez dk tYnh c<+uk ] [kwu dk cguk
ch 1&Fkk;ehu] ch 2&jk;cksysfou] ch 3&uk;flu] ch 5&isFkksFksfud ,flM+ vEy] ch 6&ik;jksDlhM+hu] ch 9& Qksfyd

,flM+ vEy
AYURVEDA ANTIDOTES TABLE
FOOD ANTIDOTES FOR

Almonds Soak in water overnight and peel the skin. Take
with cane sugar
Apples Cinnamon
Avocado Turmeric ; Lemon ; Black pepper
Row Honey and Cardamom ; Black pepper; Dry Ginger
Bananas
Butter Row Honey ; Cane Sugar
Cabbage Turmeric and Mustard seeds
Caffeine Nutmeg and cardamom
Cauliflower. Ginger
Cheese Black pepper; Chilli pepper; Cayenne
Chick peas Ajwain seeds
Cardamom ; Cumin
Chocolate
Cucumber Ajwain seeds ; Salt
Garlic Olive oil with Lemon juice
Ghee Grated coconut and Lemon
Green Beans Ajwain seeds ; Salt
28
Green Salad Olive oil with Lemon juice

Honey Dew Grated coconut with coriander; Lemon ; Honey
Ice cream Cardamom ; Cloves
Kidney beans Cumin ; Rock salt
Lassi * Black pepper; Cumin ; Salt
Legumes Black pepper; Cumin ; Salt
Milk Cane sugar
Mung Beans Lemon
Nuts Soak in water overnight
Oats Turmeric ; Cumin ; Mustard seeds
Oil Lemon
Onions Well cooked
Popcorn Ghee
Potatoes Warm water with Ajwain seeds
Radish Salt
Red pepper Ghee
Rice Salt or Black pepper
Sugar Lemon
Tomato Lime ; Cumin
Wheat Ginger
Yogurt Cumin ; Ginger '
vk;qosZfnd izR;kS"k/k@izfrfo"kdkjd
[kkn~; izR;kS"k/k@izfrfo"kdkjd
cnke bls jkr Hkj ikuh es fHkxks;s vkSj mldk fNydk fudky ns A bls xUus ds lkFk
ys A
lso byk;ph
ek[kuQy gYnh] uhacw ]dkyh fepZ
dsyk dPpk 'kgn vkSj byk;ph] dkyh fepZ] lw[kk vnjd
e[[ku dPpk 'kgn] xUuk
iRrk xksHkh gYnh vkSj jkbZ
dSQhu t;Qy vkSj byk;ph
Qwy xksHkh vnjd
pht+ dkyh fepZ] fepZ@cMh fepZ@fleyk fepZ] yky fepZ
Nksyk puk vtokbu ds cht
pkWdysV byk;ph] thjk
ddMh@ byk;ph] ued
[khjk
yglqu tSruw dk rsy vkSj uhacw dk jl
?kh f?klk gqvk ukfj;y vkSj uhacw
gjh chu vtokbu] ued
29
gjk lykn tSruw dk rsy vkSj uhacw dk jl

e/kqjl f?klk gqvk ukfj;y vkSj /kfu;k] uhacw] 'kgn
vkbZlhe byk;ph] ykSax
jktek thjk] lsa/kk ued
yLlh dkyh fepZ] thjk] ued
Qyh dkyh fepZ] thjk] ued
nw/k xUuk
ewx
a chu uhacw]
dk"BQy bls jkr Hkj ikuh es fHkxks;s A
tbZ gYnh] thjk] jkbZ
rsy uhacw
I;kt vPNs ls idk gqvk
ikidkuZ ?kh
vkyw xeZ ikuh ds lkFk vtokbu
ewyh ued
yky fepZ ?kh
pkoy ued ;k dkyh fepZ
'kDdj uhacw
VekVj uhacw] thjk
xsga w vnjd
ngh thjk ] vnjd
Chapter III
TRIDOSHA
Tridosha Food Plan
If persons have an equal amount of all three doshas, food plans
depend upon whether they are healthy or have some illness. If
ill, Ayurvedic practitioners determine the dosha or doshas
causing the illness and suggest the food plan that reduces that
excessed dosha (i.e., a vakriti-reducing diet). When tridoshic
persons have no health concerns, they are able to eat all foods
in moderation.
30
bdkbZ rhu
f=nks"k
f=nks"k Hkkstu dh ;kstuk
;fn O;fDr esa rhuksa nks"k leku ek=k esa gSa rks Hkkstu dh ;kstuk bl ij fuHkZj djsxh] D;k
os LoLF; gSa ;k chekj gSaA ;fn cekj gSa rks vk;qoZsfnd oS| nks"k ;k nks"kksa dk fu/kkZj.k djrs
gSa tks jksx dk dkj.k gS vkSj fQj ,sls Hkkstu ;kstuk dk lq>ko nsrs gS ]a tks ml c<+s gq,
nks"k dks de djrk gS tSls od`fr dks de djus okyk HkkstuA ;fn f=nks"k O;fDr dks
dksbZ LokLF; leL;k ugha gS rks og lc dqN FkksM+s ek=k esa xzg.k dj ldrk gSA
VAYU DOSHA
Prakriti Food Plans
Traditional Ayurvedic
Life Health Analysis
Vayu Doshas
Your constitution is predominantly air, An excess of air element
creates cold, light, and dryness in the body, colon, skin, and
bones. When balanced, you are energetic, adaptable, and
cheerful. An excess of air causes dry skin, gas, constipation,
anxiety, nervousness, and worry. The aim of Ayurveda is to

31
create a balance between the elements of air, fire; and water.
To bring air into balance Vayu doshas need to :-
Consume more steamed, heavy and moist foods-
Ingest herbs to help digest the heavy foods.
. Eat smaller meals, no more than 3 to 4 hours apart.
Eat sour, sweet, and salty substances that reduce excessive
air, pungent herbs, such as ginger, are good if combined with
sweet, sour, and salty foods and herbs.
It's better not to eat alone. Have your food cooked for you if
possible.
Avoid nightshades (potatoes, tomatoes, eggplant, peppers,
chilies)as they may cause allergic reactions-
Don't combine -milk with yeasted grains-
Eat in a calm to celestial frame of mind.
HERBOLOGY
DIGESTION: Cardamom, coriander, cinnamon, ginger, rock salt are
among the major herbs to use.
ELIMINATION: Licorice, soaked prunes, psyllium seeds, flax
seeds, bran and triphala before sleep.
ENERGY: Ginseng, comfrey root, marshmallow, ashwagandha, bald,
and
shatavari.
MIND: Calamus, ashwagandha, basil, chamomile, brahmi.
ANTI-RHEUMATICS: Angelica, myrrh, yogaraj guggul.
OIL and MASSAGE: Sesame oil and almond oil are heavy and warm,
and therefore good for Vayu dosha. Oil massage the feet, head,
back, and lower abdomen to reduce air. Essential oils include
sandalwood, cinnamon, and frankincense.

32
FRUIT: Most fruit is purifying, though not grounding. Dry
fruit, melons, uncooked apples and pears and cranberries
increase air; they are not advised (baked apples and pears, or
soaked dry fruits are alright). The best fruits for Vayu doshas
are, lemons, limes, grapefruit, cherries, grapes, strawberries,
raspberries, pineapples, papayas, mangos, soaked-prunes,
raising, dates, and figs; other berries, kiwi, sweet melons, and
rhubarb. Second best are oranges, cooked pears, cooked apples,
peaches, plums, apricots, pomegranates, and persimmons. Fruit is
best eaten between meals.
VEGETABLES: also are too light for air constitutions to live
on. However, if steamed and prepared with oils and spiced,
eating them with whole grains ;a fine, The cabbage family causes
gas (broccoli, cauliflower, Brussels sprouts). Other air-
increasing vegetables are cucumbers, sprouts, celery, asparagus,
spinach, and chard. The best
vegetables for Vayu doshas are sweet potatoes, carrots, beets,
cilantro, parsley, seaweed, and small amounts of avocado. Second
best are fresh corn, green beans (well- cooked), fresh peas,
zucchini, squash, artichoke, kira, mustard greens, watercress,
bell peppers, and okra. Some practitioners recommend moderate
amounts of fenugreek greens, cooked leeks, black and green
olives, parsnip, pumpkin, rutabaga, and watercress.
GRAINS: Cooked whole grains are best. Bread is fine if toasted
(but the yeast in bread is still heavy and hard to digest). The
best grains for Vayu doshas are wheat, then other moist grains
like basmati rice, oats, and cous cous. Whole grain pasta is
good. Dry grains like granola and chips aggravate the air
element.
33
BEANS: Most beans cause gas, are drying, and promote
constipation. The best bean is mung. Tofu is also acceptable,
but may be hard to digest.
NUTS and SEEDS: Raw or lightly roasted nuts are heavy,
nourishing and moistening. They are hard to digest and so they
are taken in small amount at any one time. Vayu recommendations
include almonds (peel off the skin), walnuts, pecans, pine nuts
and sesame seeds (or tahini); these should be soaked overnight.
OILS: The best are sesame oil and ghee (one teaspoon per
serving). Second best include almond, olive, avocado, and
butter.
DAIRY is good for air constitutions. though bard to digest.
Dairy is taken with spices, and milk should be boiled then left
to cool slightly. The best dairy for Vayu doshas include lassi
(1/2 cup yogurt to 1/2 cup water, digestive herbs, all mixed and
drunk at mealtime to aid digestion). Ghee is also excellent.
Other suggestions include yogurt, kefir, cream, sour cream,
butter, and cottage cheese, A little cheese may be eaten
(especially homemade paneer).
SWEETENERS: It is best not to eat sweets during meals. Natural
sugars assist air types more than any other constitution in
tissue building and body fluid maintenance. The best sweeteners
are Jaggery (gud-Indian), turbinado sugar, or natural sugar cane
(sold in stores as Sucanat), maple syrup, and raw sugar. Raw
honey and fruit sugar are acceptable but in smaller amounts.
CONDIMENTS: A little rock salt improves digestion. Other
suggestions include cardamom, fennel, ginger, cloves, coriander,
cumin, cinnamon, basil, and fenugreek.
ok;q nks"k
ikjEifjd vk;qosZfnd thou LokLF; leh{kk
ok;q nks"k
34
vkids lajpuk esa ok;q izcy gSA ok;q rRo dk vf/kd gksus ls 'kjhj] vkar] Ropk vkSj
gM~fM;ksa esa lnhZ] gYdkiu vkSj lw[kkiu iSnk gksrk gSA ;fn ;g larqfyr gS rks vki
mtkZiw.kZ] fe=iw.kZ vkSj vkuafnr jgsx
a sA vf/kd ok;q ls 'kjhj esa lw[kkiu] xSl] dCt] fpark]
?kcjkgV vkSj fpark gksrh gSA vk;qosZn dk mn~ns'; ok;q] vfXu vkSj ty ds rRo esa larqyu
iSnk djuk gksrk gSA ok;q dks larqyu esa ykus ds fy, ok;q nks"k esa fuEufyf[kr djuk gksxkA
ok"I;qDr] Hkkjh vkSj gYdk xhyk ue Hkkstu ysAa
vkS"kf/k@ tM+hcwVh gcZ dks [kk;sa tks Hkkjh Hkkstu ds ikpu esa lgk;d gSA
3 ls 4 ?kaVs ds varjky es de ek=k esa Hkkstu xzg.k djsAa
[kV~Vk] ehBk ued;qDr inkFkZ dks [kk;sa tks vR;kf/kd ok;q dks de djrk gSA rh[kh
vkS"kf/k@tM+hcwVh tSls vnjd vPNk gksrk gS] ;fn mls ehBk] [kV~Vk ued ;qDr Hkkstu vkSj
vU; vkS"kf/k @tM+hcwVh ds lkFk fefJr fd;k tk;sA
;g vPNk gksxk dh Hkkstu dks vdsys u xzg.k fd;k tk;sA ;fn laHko gks rks vius Lo;a
ds fy, Lo;a gh Hkkstu idk;saA
uSV 'kkbV dks Vkys vkwy]w VekVj] cSaxu] fepZ vkSj lw[kh yky fepZ ] D;ksfa d ;g
,yftZd fz;k dks mRiUu djrs gSaA
nw/k dks [kehj ;qDr /kku ds lkFk u feyk;sAa
'kkar vkSj fnO; euksHkko es Hkkstu xzg.k djs A
vkS"kf/k@tM+hcwVh foKku
ikpu& byk;ph] /kfu;k] vnjd] lsa/kk ued] mi;ksx ds fy, izeq[k vkS"kf/k gSA
fu"dklu& eqysBh tsBh e/kq] fHkxks;k gqvk vkywcq[kkjk] blcxksy lu@vylh ds cht]
Hkwlh vkSj uhnzk ds iwoZ f=QykA
tkZ& v'oxa/k] dkEQs tM+ comfrey root, xqy[kjks] v'oxa/k] ckyk vkSj 'krojhA
eu& cp] v'oxa/k] rqylh] ccwuk] czgehA
xfB;k uk'kd& ,athfydk Angelica , jDrk oksy xa/kjl] ;ksxjkt xqXxyA
rsy vkSj ekfy'k& fry dk rsy vkSj cknke] Hkkjh vkSj xeZ gksrs gSa] blfy, ok;qn ks"k ds
fy, vPNs gSaA iSj] flj dej] fupyk nj ij ekfy'k djus ls ok;q de gks tkrh gSA
panu] bykp;h vkSj ykscku egRoiw.kZ rsy esa lfEefyr gSA
35
Qy& vf/kdka'k Qy 'kf)dkjd gksrs gSa] ijUrq os 'kjhj es Bgjrs ugh gSaA lw[ks esos]
rjcwt] dPps lso] uk'kikrh] djkSank ok;q dks c<+krs gSa blfy, mudh lykg ugha nh tkrh
gSA lsds gq, lso vkSj uk'kikrh ;k fHkxks;s gq, lw[ks esos Bhd gSaA ok;q nks"k ds fy, mRre
Qy gS] xyxy@uhcw] uhcw pdksrjk] psjh vkyw ckyw] vaxwj] >jcsj] jlcsj] vukukl]
iihrk vke] fHkxks;s gq, vkywcq[kkjs] fdlfel] [ktwj vkSj vathjA vU; Qy es csj] fdoh]
[kjcwt] jsorphuh&blds mijkar larjk] ids gq, uk'kikrh vkSj lso] vkg:] vkywcq[kjk]
tjnkyw [kwekuh] vukj vkSj ranwjA Qy dks nks Hkkstu ds e/; esa ysuk pkfg,A
lfCt;kWa& thus ds fy;s ok;q izd`fr es lfCt;kWa dkQh gYdh gksrh gSaA rFkkfi og ok"I;qDr
gks vkSj rsy vkSj elkyks ds lkFk cuh gS rks mUgs lkcwr /kku ds lkFk [kkuk mfpr gSA
iRrkxksHkh dk ifjokj gfj Qwy xksHkh] QwyxksHkh] NksVh xksHkh xSl fufeZr djrh gSA vU;
ok;q c<+kus okyh lfCt;kWa gSa] ddM+h@[khjk] vadqj] vteksn] 'kroj@lqrewyh@eqLyh]
ikyd] vkSj dkMZ Chard A ok;q nks"k ds fy, lcls mRre lfCt;kWa gSa 'kdjdan] xktj]
pqdanj] /kfu;k] vteksn] danlqj vkSj dqN ek=k esa ek[kuQyA blds mijkar gfj chUl
vPNs ls idh gqbZ rktk eVj] rqjS;k] lQsn dqEgMk] gkFkhpd otzkaxhZ]gfj ljlksa dh lkx]
tydqaHkh@danlqj] fleyk fepZ vkSj fHkaMhA dqN fpfdRld lhfer ek=k esa gfj esFkh] idk
gqvk xUnuk] dkyk vkSj gjk tSrwu] pqdanj]dn~nw] [ksrphuh vkSj danlqj ysus dh lykg nsrs
gSaA
/kku& idk gqvk /kku lcls mRre gksrk gSA lsd

a h gqbZ McyjksVh Bhd gSA ijUrq McyjksVh
esa [kehj dkQh Hkkjh gksrk gS vkSj ikpu gksus esa dfBu gSA ok;q nks"k ds fy, xsgwa mRre
/kku gSA vkSj blds vykok ueh;qDr /kku tSls cklerh pkoy] tbZ] vkSj dksldksl Cous
Cous A lkcwr /kku ikLrk Hkh vPNs gksrk gSaA lw[ks /kku tSls xzsU;qyk Granula vkSj phi
Chip ok;q dks c<+krs gSaA
chUl& vf/kdka'k chUl xSl dks fufeZr djrh gS vkSj dCt dks c<+kok nsrh gSA lcls mRre
cht gS ewx
a A VksQw Hkh Lohdkj ;ksX; gS] ijUrq ;g ikpu ds fy, dfBu gSA
dk"BQy vkSj cht& dPps ;k gYds Hkwats gq, dk"BQy Hkkjh iks"kd vkSj ueh;qDr gksrs gSaA
;g ikpu esa dfBu gksus ls ,d ckj esa FkksM+h ek=k es fy;k tk ldrk gSA ok;q ds lq>ko
es cnke fNyk gqvk] v[kjksV] NksVk v[kjksV] fNyxwtk vkSj fry ds cht Vsguh Hkh
lEefyr gS A bUgsa jkr Hkj fHkxksuk pkfg,A
rsy&fry dk rsy vkSj ?kh lcls mRre gS A] ?kh dks gj le; ijkslrs le; ,d NksVk
pEep ys A blds mijkUr cknke] tSrwu] ek[kuQy vkSj eD[ku Hkh mRre gSA
36
nw/k ds inkFkZ& nw/k ds inkFkZ ok;q izkd`fr ds fy, dkQh mRre gksrs gSa] ijUrq ;g
ikpu esa dfBu gksrs gSaA nw/k ds inkFkZ dks elkyks ds lkFk fy;k tkrk gSA nw/k dks mcky
tkus ds ckn mls BaMk gksus ds fy;s jgus nsuk pkfg,A ok;q nks"k ds fy, yLlh 1@2 di
ngh esa 1@2 dQ ikuh] ikpu vkS"kf/k] lc dqN feyk gqvk] ;fn Hkkstu ds le; fy;k
tk;s rks ikpu esa lgk;d gS lcls mRre gSA ?kh Hkh dkQh mRre gksrk gSA vU; lq>ko
esa ngh dsfQj] eykbZ] [kV~Vh eykbZ] eD[ku] vkSj iuhj A dqN ek=k esa pht [kklrkSj esa
?kj cus iuhj dks [kk;k tk ldrk gSA
feBkl&Hkkstu ds nkSjku ehBk [kkuk vPNk ugha gksrk gSA izkd`frd 'kDdj rd fuekZ.k
vkSj 'kjhj ds nzO; dh ns[kjs[k vkSj vU; lajpuk dh rqyuk es ok;q ds izdkjksa ds fy,
lgk;d gS A feBkl esa xqM+ ;k izkd`frd 'kDdj tks nqdkuksa esa [kkaM+ ;k [kkaM+ljh ds uke
ls fcdrh gS] fnO;Qy eSfiy dk jl vkSj dPph 'kDdj mRre gSA dPpk 'kgn vkSj Qyksa
dh 'kDdj Hkh Lohdkj ;ksX; gS] ijUrq de ek=k esAa
elkys& dqN ek=k esa ls/a kk ued ikpu dks lq/kkjrk gSA blds vykok byk;ph] lkSaQ]
vnjd] ykSax] /kfu;k] thjk] nkyphuh] rqylh vkSj esFkh Hkh lq>ko ds ;ksX; gSA
VAYU PITTA
The Ayurveda Encyclopedia
Vayu/Pitta Doshas
Your constitution is predominantly air and fire. Art excess of
air element creates cold, light, and dryness in the body,
colon,skin, and bones. When balanced, you are energetic,
adaptable, and cheerful. An excess of air causes dry skin, gas,
and constipation.
Fire excess causes heat in the form of hot temper, impatience,
rashes, infections, ulcers, etc.
When balanced, fire helps one be more goal-oriented, express
leadership qualities, warmth, and gives physical strength. The
aim
37
of Ayurveda is to create a balance between the elements of air,
water, fire, and earth. To bring air and fire into balance one
needs to:
Consume more cooked, moist, and some-what heavier foods.
Eat herbs to help digest the more grounding foods.
Avoid hot foods (e.g., onions, garlic, red peppers), fermented

or fried foods, salt.
Eat smaller meals, no more than 3 to 4 hours apart.
Avoid nightshades (potatoes, tomatoes, eggpiant, peppers,

chilies) as they may cause allergic reactions.
Don't combine milk with yeasted grains.
. Don't- combine fruit with other foods.

Eat meals in a serene, thankful state
of mind.
HERBOLOGY
DIGESTION: Cardamom, cinnamon, fennel, mints, coriander.
ELIMINATION: Licorice, triphala (before sleep and in the
morning), soaked raisins.
ENERGY: Comfrey root, marshmallow, bala, and shatavari.
MIND: Calamus, basil, chamomile, gotu kola, ashwagandhd,
jatamanshi (insomnia).
ANTI-RHEUMATICS: Angelica, myrrh, yogaraj guggul on occasion.
OIL and MASSAGE: Sesame oil is heavy and therefore grounding.
Massage the feet, head, back, and lower abdomen with oil to
reduce air. Include the chest and third eye. Brahmi oil in the
hair is excellent. Mahanarayan oil is said to help with pains,
arthritis, and other pains and injuries.
AROMATHERAPY: Essential oils include sandalwood, rose,
geranium, lily
38
FRUIT: Most fruit is purifying, although it is not grounding.
Soak dry fruit, and bake apples and pears. Sweet fruits of
berries, cherries, coconut, fresh figs, grapes, kiwi, mangos,
sweet melons, sweet oranges, peaches, pineapples, rhubarb, and
plums are balancing. Avocado (small amounts), watermelon (chew
and eat several of the seeds).
VEGETABLES also are too light for air constitutions to live on.
If vegetables are steamed and prepared with oilsand spiced,
eating them with whole grains is acceptable. Most forms of
squash (acorn, butternut, scaloppini, summer, winter and yellow
creek neck), artichoke, asparagus, fresh corn, cucumber, green
beans, okra, sweet potatoes, rutabaga, and zucchini are
excellent for balance, (The cabbage family causes gas. i.e.,
broccoli, cauliflower, Brussels sprouts; root vegetables like
beets and carrots may cause
400 much heat).
GRAINS: Cooked whole grains are best. Bread is acceptable if
toasted, but yeast (contained in bread) is not a recommended
product because it is difficult to digest. White basmati rice,
wheat, oats, amaranth, wild rice, khus khus are good. Dry grains
like granola,
chips aggravate the air element. Barley is good for reducing
fire. but may create gas for the air aspect of your
constitution.
constipation. The best bean is mung. Tofu is also acceptable,
but may be hard to digest. Aduki, soy cheese, soy milk, and
tepery beans may be taken in moderation.
NUTS and SEEDS: Raw or lightly roasted nuts are heavy,
nourishing, and moistening. They are hard to digest, thus, small
amounts should be taken at any one time. Best is almonds (soaked

39
overnight and peeled) and sesame seeds in moderation (grounds
air); coconut and sunflower seeds are also good (cools fire).
OILS: Best is sesame oil (for air conditions) and ghee
(clarified butter).Sunflower is better for fire-related issues;
soy and unsalted butter are also good.
DAIRY is good very good in its organic state and/or from raw
sources- It may be hard to digest. Dairy should be taken with
spices; milk should be boiled, then cooled. Best is lassi (1/2
cup yogurt to 1/2 cup water; and digestive herbs, all mixed and
drunk at mealtime to aid digestion). Ghee is also excellent-
Other good dairy products includes yogurt, kefir, cream,
unsalted butter, and
cottage cheese. A little cheese is acceptable also, but only
'renetless' cheese qualifies as vegetarian,
SWEETENERS: It is best not to combine sweets with other foods.
Use only natural sugars which aid air types more than any other
constitution in tissue and body fluid maintenance, Best is
jaggery (gud-Indian), turbinado, maple syrup, or Sucanat. Raw
honey (for air conditions) is acceptable.
CONDIMENTS: Best is cardamom, fennel, coriander, cumin,
cilantro, turmeric, vanilla, saffron, rose water, mint.
Cinnamon, cloves, mustard seeds, pippalli will aggravate fire
conditions.
ok;q fiRr
ikjEifjd vk;qosZfnd thou LokLF; leh{kk]
ok;q fiRr nks"k
vkidh izd`fr esa ok;q vkSj vfXu izcy gSA vR;kf/kd ok;q rRo ls 'kjhj] c`gvkU=]
Ropk vkSj gfM~M;ksa esa BaMkiu] gYdkiu vkSj :[kkiu vkrk gSA ;fn ;g larqfyr gks rks
vki mtkZo/kZd] fe=iw.kZ vkSj izlUu gksrs gSaA vR;kf/kd ok;q ls :[kh Ropk] ok;q fodkj vkSj
dCt gksrk gSA vR;kf/kd vfXu ls m".krk mRiUu gksrh gS tks dzks/k] vkrqjrk] pdrs]
ladze.k] uklqj bR;kfn gksrk gSA
40
;fn larqfyr gks rks vfXu y{; ewyd] usr`Ro ;ksX;rk dh vfHkO;fDr xeZtks'kh vkSj
HkkSfrd 'kfDr nsus esa lgk;d gSA vk;qoZsn dk mn~ns'; ok;q] ty] vfXu] I`kFoh] ds rRo ds
e/; es dks larqyu iSnk djuk gSA ok;q vkSj vfXu dks larqfyr djus ds fy, fdlh dks
fuEu djuk pkfg,%&
idk gqvk Hkkstu] ue vkSj dqN Hkkjh Hkkstu dks vf/kd xzg.k djsAa
'kjhj esa Bgjus okys [kk| ds ikpu ds fy, vkS"kf/k@tM+h cwVh gcZl dks xzg.k djsAa
xeZ [kk| dks Vkysa tSls I;kt] yglqu vkSj yky fepZ [kehj;qDr ;k ryk gqvk] ued
bR;kfnA
NksVs Hkkstu dks ckj&ckj xzg.k djsa tks 3 ls 4 ?kaVs varjky esa gksA
uSV'kkbV dks Vkysa vkyw] VekVj] cSxu] dkyhfepZ] fepZ D;ksafd ;g ,yjthd mRrstuk
mRiUu djrs gSaA
nw/k dks [kehj ;qDr [kk| ds lkFk fefJr u djsAa
vU; Hkkstu ds lkFk Qyksa dks fefJr u djsaA
Hkkstu dks fueZy vkSj d`rK euksn'kk esa xzg.k djsAa
vkS"kf/k foKku
ikpu&byk;ph] nkyphuh] lkSaQ] iqnhuk] /kfu;kA
fu"dklu& eqysBh] f=Qyk lksus ls igys vkSj fQj lqcg] fHkxksbZ gqbZ fd'kfelA
tkZ& dks
s s dh tMcomfrey root, + xqy[ksjks] ckyk vkSj 'krojhA
eu& cp] rqylh] ccwuk] xksVqdwyk] v'oxa/k] tVeUlh vfuUnzk
xfB;k uk'kd& ,fUtfydk Angelica ] jDrkcksy xa/k jl ;ksxjkt] xqXxqy dqN volj
ijA
rsy vkSj ekfy'k& fry dk rsy Hkkjh gksrk gS blfy, og 'kjhj es Bgj tkrk gSA iSjks]a
flj] ihB] fupyk mnj esa ok;q dks de djus ds fy, rsy dh ekfy'k djsAa Nkrh vkSj
ekFkk frljk us= dks Hkh lfEefyr djsAa czgeh rssy ckyksa ds Js"B gSA egkukjk;.k rsy nnZ]
xfB;k vkSj vU; nnZ vkSj pksVksa esa lgk;d gSA
xa/k fpfdRlk& vko';d rsy esa panu] xqykc] dqVdh] dqeqfnuh]A

41
Qy& vf/kdka'k Qy 'kq)o/kZd gksrs gSa ij og 'kjhj esa Bgjrs ugha gSaA fHkxks;s gq, lw[ks
esos] lsds gq, lso vkSj uk'kikrhA tkequ ds ehBs Qy] psjh] ukfj;y] rktk vathj] vaxwj]
fdoh] vke] ehBk [kjcwt] ehBk larjk] vkyw] vukul] jsorphuh] csj larqfyr djrs gSaA
ek[ku Qy de ek=k esa rjcwt pck;sa vkSj dkQh lkjs cht dks [kk;sa A
lfCt;kWa& thus ds fy, ok;q izd`fr es fy, lfCt;kWa dkQh gYdh gksrh gSA ;fn lfCt;ksa
dks Hkk"id`r fd;k tk;s vkSj mls rsy ds lkFk idk;k tk;s vkSj mls fepZ feyk;k tk;s
vkSj mls lkcwr pus ds lkFk [kkuk Lohdkj;qDr gSA dkQh fdLe ds lQsn dqeMs+ crwy dk
Qy] vejhdh vdjksV] LdkWyksihuh] xehZ] BaM vkSj ihys hdusd] gkFkhpd] 'kroj] rktk
HkqV~Vk] ddM+h gjh chUl] fHkaMh] 'kdjdan]jsorphuh] rksjh] larqyu ds fy, Js"B gSA iRrk
xksHkh dh Qsfeyh ok;q mRiUu djrh gS tSl&
s gjh Qwy xksHkh] Qwy xksHkh] NksVh xksHkh] dan
dh lfCt;kWa tSls& pqdanj vkSj xktj vR;kf/kd m".krk iSnk dj ldrh gSA
/kku& idk gqvk lkcwr /kku mRre gksrk gSA lsd

a h gqbZ McyjksVh Lohdkj ;ksX; gS ijUrq
McyjksVh esa tks [kehj gksrk gS] ml inkFkksZa dh lykg ugha nh tkrh gS D;ksafd ;g ikpu
esa dkQh dfBu gksrk gSa lQsn cklerh pkoy] xsg]wa tbZ] vejukFk] taxyh pkoy] [kl[kl
mRre gksrs gSaA lw[ks /kku tSls xzsuksyk] phIl ok;q rRo dks mRrsftr djrs gSa A tkS vfXu
dks de djus ds fy, vPNk gS ijUrq vkidh ok;q izd`fr ds fy, xSl ok;q mRiUu dj
ldrk gSA
chUl& vf/kdka'k chUl ok;q mRiUu djrh gS vkSj os lw[kh gksrh gS vkSj dCt dks c<+kok
nsrh gSA ewax lcls mRre chUl gSA VksQw Hkh Lohdkj ;ksX; gS] ijUrq ;g ikpu esa og
dfBu gSA vnqdh] lks;kchu dk pht] lks;kchu dk nw/k vkSj Vsijh chUl FkksM+h ek=k esa
fy;k tk ldrk gSA
dk"BQy vkSj cht& dPps vkSj gYds vkWap esa Hkwt

a s gq, dk"BQy Hkkjh] iks"kd vkSj ue;qDr
gksrs gSaA ;g ikpu esa dfBu gksus ds dkj.k] bls ,d ckj esa de ek=k esa xzg.k djuk
pkfg,A cknke jkr Hkj fHkxks;s gq, vkSj Nhys gq, lcls mRre gksrs gSa vkSj fry dks FkksM+h
ek=k esa fy;k tk ldrk gSA ;g ok;q dks Bgjkrs gSa ukfj;y vkSj lwjteq[kh ds cht Hkh
vPNs gSaA ;g vfXu dks BaMk djrs gSaA
rsy& fry dk rsy vkSj ?kh mRre gksrk gS ok;q ;qDr ifjfLFkfr;ksa ds fy,] lwjteq[kh
rsy vfXu lacaf/kr fo"k;ksa ds fy, vPNk gksrk gS] lks;kchu vkSj ued jfgr eD[ku Hkh
vPNk gksrk gSA
42
nw/k ds inkFkZ& ;g vius tSfod fLFkfr ;k vius ewy lzksr esa dkQh mRre gksrk gSA ;g
ikpu esa FkksM+k dfBu gksrk gSA nw/k ds inkFkksZa dks elkyks ds lkFk ysuk pkfg,] nw/k dks
igys mckyuk pkfg, vkSj fQj mls BaMk djuk pkfg,A yLlh lcls mRre gksrh gSA 1@2
dQ ngh esa 1@2 di ikuh vkSj ikpu tM+hcwVh bu lcdks vPNs ls fefJr djds Hkkstu
ds oDr xzg.k djus ;g ikpu esa lgk;d gS ?kh Hkh mRre gksrk gSA nw/k ds vU; vPNs
inkFkksZa esa lfEefyr gS] ngh] dsfQj] dzhe] uedjfgr eD[ku vkSj iuhjA dqN ek=k esa pht
Hkh Lohdkj ;ksX; gS ijUrq ;g flQZ tkeu jfgr gksus dh fLFkfr es 'kkdkgkjh gksus dh Js.kh
esa vkrk gSA
feBkl& vU; [kk| Hkkstu dks feBkbZ ds lkFk feykuk vPNk ugha gSA izkd`frd 'kDdj
rd fuekZ.k vkSj 'kjhj ds nzO; dh ns[kjs[k vkSj vU; lajpuk dh rqyuk es ok;q ds izdkjksa
ds fy, lgk;d gS A xqM+] [kkaMljh] f}Qy eSfiy dk jl vkSj [kkaM mRre gksrk gSA
dPpk 'kgn ok;q d fLFkfr ds fy, Hkh Lohdkj ;ksX; gSA
elkys& byk;ph] lkSaQ] /kfu;k] thjk] /kfu;k gYnh] osfuyk] dslj] xqykcty] iqnhu Js"B
gS A] nkyphuh] ykSax] jkbZ] fiikyh vfXu fLFkfr dks c<+kok nsrh gSA
43
VAYU KAFA DOSHA
Prakrili Food Plans

Traditioiial Ayurvedic
Vayu/Kapha Doshas
Your constitution is predominantly air and water. An excess of
air element creates cold, light, and dryness in the bodycolon,
skin, and bones, causing dry skin, gas, and constipation. When
balanced, air makes one energetic, adaptable, and cheerful. An
excess of water creates moistness, coldness, and heaviness,
leading to congestion, excess weight, and mental lethargy. When
balanced,
water creates loyalty, consistency, and comfort. The aim of
Ayurveda is to create a balance between the elements of air,
water,
fire, and earth. To bring air into balance one needs to:
Consume more cooked foods.
Take herbs that- help digest food
Eat smaller meals, 3 to 4 hours apart. Break-fast may be
skipped if so desired,
Eat mainly pungent, hot substances that reduce excessive air
and water. Bitter foods are useful to reduce water, but increase
44
air. Sweet foods reduce air but increase water. So, one must
monitor [he effects of the foods eaten.
chilies) as they may cause allergic reactions, Don't combine
milk with yeasted grains.
Eat in a calm to celestial frame of mind-
HERBOLOGY
DIGESTION: Cardamom, coriander, cinnamon, and ginger help
digestion.
ELIMINATION: Licorice, prunes, psyllium seeds, flax seeds,
bran, and triphala can be taken first thing in the morning,
Triphala can also be taken before sleep.
MIND: Calamus, ashwagandha, basil, brahmi, chamomile.
ANTI-RHEUMATICS: Angelica, myrrh.
OIL & MASSAGE: Sesame oil is suggested. Oil massage the feet,
head, back, and lower abdomen. Essential oils include
sandalwood, cinnamon, musk, frankincense, myrrh.
ENERGY: Ginseng, ashwagandha, bala, and shatavari.
FRUIT The best fruits are lemons, limes ,grape fruit, apricots,
berries, baked apples, cherries, peaches- Because this is a dual
dosha, all other fruit intake should be monitored.
VEGETABLES: The cabbage family causes gas (broccoli,
cauliflower, Brussels sprouts). Cucumbers, sprouts, celery,
asparagus, spinach, and chard also increase air. Best are sweet
potatoes, carrots, beets, cilantro, parsley, fresh corn, green
beans (well cooked), fresh peas, squash, artichoke, kira,
mustard greens, moderate amounts of fenugreek greens, cooked
leeks, black and green olives, parsnips, and pumpkin.
GRAINS: Cooked whole grains are best. Bread is acceptable if
toasted, but it best avoided (it contains yeastdifficult to

45
digest). Basmati rice and barley (if it doesn't cause gas) are
the best grains. All other grains should be monitored owing to
your dual dosha.
constipation. The best bean is mung. Tofu is also good, but may
be hard to digest. If there is no gas or constipation problem,
then any bean is good to eat.
NUTS & SEEDS: Raw or lightly roasted nuts are heavy,
nourishing, and moistening. They are hard to digest, thus, small
amounts should be taken at any one time. The best is 3 to 5
almonds (soaked overnight and peeled), and sesame seeds.
OILS: Best is 2 to 3 teaspoons sesame oil or ghee per meal.
DAIRY: is good for air constitution, though hard to digest. It
should be taken with spices. Milk. should be boiled. Lassi (1/2
cup
yogurt to 1/2 cup water, or 1/4 cup yogurt to 3/4 cup water if
Kapha is excessed) mixed with digestive- herbs and taken at
mealtime, aids digestion- Ghee is also excellent,
SWEETENERS: It is best not to combine sweets with other foods,
use only natural sugars which aid air types more than any other
constitution in tissue and body fluid maintenance. Raw honey is
best for Vayu/Kapha. Turbinado sugar or Sucanat may be used if
it does not cause 'congestion.
CONDIMENTS: The best is cardamom, asafoetida, and fennel. Next
best is ginger, cloves, coriander, cumin, cinnamon, basil, and
fenugreek.
ok;q dQ nks"k
ok;q dQ nks"k
46
vkidh izd`fr esa ok;q vkSj ty izcy gS] vR;kf/kd ok;q rRo ls 'kjhj] c`gvkU=] Ropk vkSj
gfM~M;ksa esa BaMkiu] gYdkiu vkSj :[kkiu vkrk gS ] ftlls :[kh Ropk] ok;q vkSj dCt
mRiUu gksrk gSA ;fn ok;q larqfyr gks rks vki mtkZiw.kZ] fe=iw.kZ vkSj vkuafnr jgsx
a s A
vR;kf/kd ty ueh] BaM] Hkkjh mRiUu djrk gS] ftlls ladqyu] vR;kf/kd otu vkSj
ekufld lqLrh mRiUu gks tkrh gSA ;fn larqfyr gks rks ty fu"Bkoku] lqlaxfr vkSj lq[k
iznku djrk gSA vk;qosZn dk mn~ns'; ok;q] ty] vfXu vkSj I`kFoh] rRo ds e/; esa larqyu
cukuk gSA ;fn ok;q dks larqfyr djuk gks rks fdlh dks fuEu djuk gksxkA
idk gqvk Hkkstu vf/kd xzg.k djsAa

Hkkstu ds ikpu ds fy, tM+h&cwVh gcZ dks xzg.k djsAa
NksVs Hkkstu dks ckj&ckj xzg.k djsa tks 3&4 ?kaVs ds varjky esa gksA ;fn bPNk gks rks
uk'rs dks NksM+ ldrs gSaA
izeq[k :Ik ls rzho] xeZ inkFkZ xzg.k djsa tks vR;kf/kd ok;q vkSj ty dks de dj ldsA
dMok Hkkstu ty dks de djus ds mi;ksxh gS] ijUrq ;g ok;q dks c<+krk gS A ehBk Hkkstu
ok;q dks de djrk gS ijUrq ty dks c<+krk gSA blfy, fdlh dks xzg.k fd;s gq, Hkkstu
ds izHkko dh leh{kk djuh gksxhA
uSV 'kkbV dks Vkysa vkyw] VekVj] cSxu] dkyh fepZ] vkSj fepZ D;ksfa d ;g ,yjthd
mRrstuk mRiUu djrs gSaA
nw/k dks [kehj;qDr [kk| ds lkFk fefJr u djsAa
Hkkstu dks 'kkar vkSj fnO; euksn'kk esa xzg.k djsAa
vkS"kf/k foKku
ikpu%&
byk;ph] /kfu;k] nky phuh vkSj vnjd ikpu esa lgk;d gSA
fu"dklu& eqysBh] vkywcq[kkjk] blcxksy] lu@vylh ds cht] Hkwlh vkSj f=Qyk dks
izkr%dky esa lcls igys fy;k tk ldrk gSA f=Qyk dks funzk ds iwoZ Hkh fy;k tk ldrk
gS A
eu& cp] v'oxa/k] rqylh] czgeh] ccwuk dk QwyA
xfB;k uk'kd& ,atsfydk] jDrkcksy xa/k jl

47
rsy vkSj ekfy'k& fry ds rsy dk lq>ko fn;k tkrk gSA iSj] flj] ihB vkSj mnj ds
fupys Hkkx dh ekfy'k djsAa vko';d rsy esa panu] nkyphuh] dLrwjhnkuk@xqy'ksj]
ykscku] jDrkcksy xa/kjl lEefyr gS A
tkZ& v'oxa/k] v'oxa/k] ckyk vkSj 'krojh
Qy& lcls mRre Qy gS] uhcw] uhcw] NksVk pdksrjk] [kwckuh] csj] lsds gq, lso] psjh vkSj
vkM+wA D;ksfa d ;g f} nks"k gS blfy, Qy dks xzg.k djus dh leh{kk djuh gksxhA
lfCt;kWa& iRrk xksHkh dk ifjokj xSsl ok;q mRiUu djrk gS gjh Qwy xksHkh] QwyxksHkh]
NksVh xksHkhA lcls ddM+h] vadqj] vtekSn] 'kroj] ikyd vkSj dkMZ Hkh ok;q dks c<+krs gSaA
'kdjdan] xktj] pqdanj] /kfu;k] vtekSn] rktk HkqV~Vk] gjh chUl vPNs ls idh gqbZ] rkts
eVj] lQsn dqeM+k] gkFkhpd] dhjk] gfj ljlks] dqN ek=k esa gjh esFkh] idk gqvk xUnuk]
dkyh vkSj gjh tSrwu] pqdanj vkSj dn~nwA
/kku& idk gqvk lkcwr /kku lcls mRre gSA McyjksVh ;fn lsdh gqbZ gS rks Lohdkj
;ksX; gS ijUrq mls Vkyuk mfpr gSD;ksfa d mlesa [kehj gksrk gS tks ipus esa dfBu gS A
cklerh pkoy vkSj tkS ;fn og xSl ok;q mRiUu ugha djrk gS rks os lcls mRre /kku
gSA lkjs vU; /kku dks vkids f}nks"k dks /;ku esa j[kdj leh{kk djuh gksxhA
chUl& vf/kdka'k chUl xSl@ok;q mRiUu djr gS vkSj os lw[ kh gksrs gq, dCt dks c<+kok
nsrs gSA VksQw Hkh vPNk gksrk gS ijUrq blds ipus esa dfBukbZ gksrh gSA ;fn dksbZ xSl ok;q
vkSj dCt dh leL;k ugha gS rks dksbZ Hkh chUl [kkus ds fy, vPNh gSA
dk"B Qy vkSj cht& dPps ;k gYds Hkwt

a s gq, dk"BQy Hkkjh] iks"kd vkSj ue gksrs gSaA os
ipus esa dfBu gksrs gSa blfy, ,d le; ij mUgsa FkksM+h ek=k esa xzg.k djuk pkfg,A 3 ls
5 cknke dks jkr Hkj fHkxks dj vkSj Nhy dj vkSj fry lcls mRre gSA
rsy& 2 ls 3 pEep fry dk rsy ;k ?kh izfr Hkkstu ds nkSjku mRre gSA
nw/k ds inkFkZ& ;g ok;q izd`fr ds fy, vPNk gS ijUrq ikpu esa dfBu gSA bls elkyks ds
lkFk ysuk pkfg,A nw/k dks mckyuk pkfg,A yLlh 1@2 di ngh esa 1@2 di ikuh ;k
1@4 di esa ngh esa 3@4 ikuh ;fn dQ vR;kf/kd gS dks ikpu tqM+h cwVh@gcZ ds lkFk
Hkkstu ds nkSjku fy;k tk;s rks ;g ikpu esa lgk;d gSA ?kh Hkh dkQh mRre gSA
48
feBkl& feBkbZ dks vU; [kk| ds lkFk feykuk Bhd ugha gSA mrd vkSj 'kkjhfjd nzO;
ds ns[kjs[k ds fy, izd`frd 'kDdj dk mi;ksx djuk pkfg, D;ksfa d og ok;q ds izdkj dks
fdlh vU; izd`fr dh rqyuk esa c<+krk gSA dPpk 'kgn ok;q@dQ ds fy, mRre gSA
[kkaMljh ;k [kkaM dk mi;ksx fd;k tk ldrk gS ;fn og ladqyu mRiUu ugha dj jgk
gSA
elkys& byk;ph] ghax vkSj lkSaQ lcls Js"B gSA blds mijkar vnjd] ykSax] /kfu;k
thjk] nkyphuh] rqylh vkSj gjh esFkh mRre gSA
49
Pitta Doshas
Your constitution is predominantly fire. An excess of the fn-e
element creates heat in the body, specifically in the small
intestines, liver, spleen, gall bladder, blood, and heart.
When balanced, you are warm, adaptable, cheerful, goal oriented,
have leadership qualities. An excess of fire causes heat-related
behavior, such as hot temper, being overly critical and
impatient, skin rashes, allergies, eye problems, ulcers,
diarrhea. The aim of Ayurveda is to create a balance between the
elements of air, water, and fire- To bring fire into balance one
needs to:
Consume more bitter and astringent energies in the form of
food, aromas, and herbs.
or fried foods, salt.
Eat every 4 to 5 hours.
chilies) as they may cause allergic reactions.
Increase consumption of sweet fruit juices and herbal teas
Consume cold, heavy, moist, blander foods
Avoid alcohol and smoking because of their heating nature
Emotionally cultivate clarity rather than a critical nature
HERBOLOGY
50
DIGESTION: Coriander, mint, aloe, gentian, barberry, fennel,
turmeric.
ELIMINATION: Triphala, senna, boiled milk and ghee, rose
petals, gokshura, guduchi.
ENERGY: Shatavari, bald, amalaki, saffron, aloe, licorice,
guduchi, comfrey, Solomon's seal, marshmallow, dandelion,
burdock.
MIND: Gotu kola, sandalwood, bhringaraj, rose, lotus,
jatamanshi, chamomile, betony, chrysanthemum, hibiscus-
DETOXIFICATION (blood, liver, etc.):Guggul, manjishtha, gotu
kola, musta.
HEART: Arjuna.
FRUIT: Most fruit is calming and cooling, harmonizing and
thirst quenching, Apples, pears, pomegranates are excellent,
Pineapples, cranberries, persimmons, melons, prunes, dales,
figs, grapes are also very good. Mangos, plums, and raspberries
are helpful. Sour and certain other fruits, such as lemons,
limes, apricots, bananas, cherries, papayas, peaches, and
strawberries, will aggravate heat.
VEGETABLES: Most vegetables are also good for Pitta dosha,
especially if eaten raw or lightly steamed. The best vegetables
are cauliflower, cilantro, alfalfa sprouts, sunflower sprouts,
celery. Second best is broccoli, cabbage, Brussels sprouts,
asparagus, lettuce, beans, peas, cucumbers, and okra. Finally,
parsley, bell peppers, fresh corn, and squash are acceptable.
Root
vegetables (beets- and carrots), nightshades (eggplant, tomato,
potato), mustard greens, parsley, spinach, and sweet potatoes
may
51
cause difficulty. Hot spicy foods like chilies, garlic, onions,
pickles, and radishes greatly increase the fire element.
GRAINS: Most grains are cooling for Pitta. The best are cooked
whole wheat, basmati rice, oats, barley, granola, couscous, and
quinoa. Finally, long grain brown rice, blue corn, and millet.
Short grain brown rice, buckwheat, corn, and rye may be too
heating and create Pitta discomfort. Whole grain pastas are
good. Yeast-free breads are good; bread -containing yeast should
be toasted.
BEANS: Best is mung, which does not cause gas. Most beans are
acceptable for Pitta dosha, though it is better to cook them
with
cumin or cardamom to aid in digestion. Also good are aduki,
tofu, lima, kidney, soy, split, and chick peas. Lentils and
peanuts may
cause indigestion. (Some practitioners accept various forms of
lentils).
NUTS and SEEDS: The best are coconut and sunflower seeds.
Seeds are a preferred source of protein over fish and poultry.
OILS: Ghee (clarified butter), sunflower, butter (unsalted),
soy.
DAIRY: Ghee. boiled milk (then left to cool), yogurt lassi (1
part organic yogurt to 1 part water), cottage cheese (unsalted).
SWEETENERS: Most sweeteners are good, including Sucanat. It is
better to avoid white sugar, honey; and molasses in excess.
Though I been told that following is the part of Pitta dosha

but it appears to be irrelevant
jasmine, lavender, lemon grass, nettle, raspberry, red clover,
rose, saffron, sarsaparilia, mint.

52
VITAMINS: B, K. calcium, iron. Take with herbs, such as
coriander, to digest vitamins.
Herbal Preparations: The average amount of .herbs to take is
between 1/4 to 1 teaspoon of an herb or of an herbal mixture
with meals. You may mix with twice as much ghee or with water
(until paste). It is also advisable to cook herbs in heated ghee
or oil
and then add to your food. Teas can be made with 1 to 2
teaspoons of herbs. You may also sprinkle herbs directly on
meals.
fiRr nks"k
fiRr nks"k
vkidh izd`fr esa vfXu izcy gSA vR;kf/kd vfXu rRo 'kjhj esa m".krk iSnk djrk gSA
fo'ks"k :Ik ls NksVh vkar] ;d`r] Iyhgk] fiRrk'k;] vkSj g`n; esAa ;fn ;g larqfyr gks rks
vki tks'kiw.kZ] fe=iw.kZ] izlUu vkSj y{;ewyd gksrs gSa vkSj vki esa usr`Ro djus ds xq.k gksrs
gSaA vR;kf/kd vfXu gks rks m".krk lacaf/kr LoHkko tSls dzks/ k] vR;kf/kd vkkspukRed] v/khj]
,ythZ] vkWa[kksa dh leL;k] uklqj] isfp'k gks ldrk gSA vk;qosZn dk mn~ns'; ty] ok;q vkSj
vfXu rro ds e/; esa larqyu iSnk djuk gSA vfXu rRo dks larqyu esa j[kus ds fy, fdlh
dks fuEu djuk gksxkA
dM+ok vkSj ladkspd mtkZ dks [kk|] xa/k vkSj tM+h cwVh gcZ ds :Ik esa xzg.k djsAa
xeZ [kk| inkFkZ dks Vkysa tSl&
s I;kt] yglqu vkSj yky fepZ [kehj;qDr ;k ryk gqvk
vkSj uedA
gj 4 ls 5 ?kaVs ds e/; esa Hkkstu xzg.k djsAa
uSV'kkbV dks Vkysa vkyw] VekVj] cSaxu dkhfepZ] fepZ D;ksafd ;g ,yjftd mRrstuk
mRiUu djrs gSaA
[kehj;qDr /kku dks nw/k ds lkFk u feyk;saA
'kkar vkSj f}O; euksHkko esa Hkkstu xzg.k djsAa
ehBs Qy dk jl vkSj gcZy pk; dh [kir dks c<+k;sAa
BaMk] Hkkjh] ue vkSj uje [kk| dks xzg.k djsAa
efnjk vkSj /kweziku dks muds xeZ djus ds izd`fr ds otg ls VkysAa
53
HkkoukRed Lrj ij Li"Vrk dks vkykspukRedrk dh rqyuk esa fofdlr djsAa
vkS"kf/k foKku
ikpu& /kfu;k] iqnhuk] dqekjh] dqVdh] nk:gYnh dSQwy] lkSaQ] gYnhA
fu"dklu& f=Qyk] lukbZ Lo.kZ Ik=h mckyk gqvk nw/k vkSj ?kh] xqykc dh ia[kqM+h]
xksd'kqjk] xqnqph] A
mtkZ
'krojh] ckyk] vkWoyk] dslj]dqekjh] eqysBh] xqnqph] dkeQzs] lksykseUl lhy] xqy[ksjks]
duQwy nqny vkSj NksVk /krwjkA
eu& xksVqdqyk] panu] Hkazxjkt] xqykc] dey] tVekulh] ccwuk] csVuh] lsorh xqynkSnh]
xqjgy xq<+y A
fufoZ"khdj.k jDr] ;d`r bR;kfn xqXxy] eath"Bk] xksVqdqyk] eqLrkA

Qy& vf/kdks'k] 'kkarh vkSj BaMd] leUtLrk vkSj I;kl dks feVkus dk dk;Z djrs gSaA
g`n;&vtqZu
lfCt;kWa
vf/kdka'k lfCt;kWa fiRr nks"k ds fy, vPNh gksrh gSa] fo'ks"k #i ls ;fn mUgsa dPpk ;k
gYdk ok"id`r :Ik esa [kk;k tk; A lcls Js"B Qwy xksHkh] /kfu;k] vadqfjr ,yQkQk
taxyh yqljus] foyk;rh xowr] vudwfjr lwjteq[kh] vteksn] lfCt;kWa gSaA blds ckn gjh
Qwy xksHkh] iRrk xksHkh] NksVh xksHkh] 'kroj] lykn ds iRrs] chUl] eVj] ddM+h vkSj fHkaMhA
blds ckn vteksn] f'keyk fepZ] rktk HkqV~Vk vkSj lQsn dqeM+k Lohdkj ;ksX; gSA dUn dh
lfCt;kWa pqdUnj vkSj xktj uSVs 'kkbZV cSxu]VekVj] vkyw] gjh ljlksa dh lkx] vteksn]
ikyd vkSj 'kdjdan dfBukbZ iSnk dj ldrs gSaA xje elkys ;qDr [kk| tSls fephZ]
yglqu] I;kt] vkpkj] vkSj ewyh T;knkrj vfXu rRo dks c<+krs gSaA
/kku
vf/kdka'k /kku fiRr dks BaMk djrs gSaA blesa lcls mRre lkcwr xsg]wa cklerh pkoy] tbZ]
tkS] xzsuqyk] dqldql vkSj D;wuksA var esa yEch /kku esa lkcwr pkoy] Cyw dkuZ] vkSj cktjkA
NksVs /kku esa lkcr pkoy] dqV~Vw] HkqV~Vk vkSj jkbZ Hkh dkQh m".krk iSnk djrs gSa vkSj fiRr
esa dfBukbZ mRiUu dj ldrs gSaA lkcwr /kku ikLrk vPNk gksrk gSA [kehj jfgr McyjksVh
vPNh gksrh gSA McyjksVh ftlesa [kehj gks] mls lsd
a ysuk pkfg,A
54
chUl& ewax lcls Js"B gS vkSj xSl ok;q mRiUu ugha djrh gSA fiRr nks"k ds fy,
vf/kdka'k chUl Lohdkj ;ksX; gS vkSj ikpu esa lgk;d jgus ds fy, mls thjk ;k byk;ph
ds lkFk idkuk mke gSA vnqdh] VkQw] lseQyh] jktek] lks;kchu] puk nky ]Nksyk puk
Hkh vPNs gSA elwj vkSj ewx
a Qyh vip mRiUu dj ldrs gSaA dqN fpfdRld fofHkUu
izdkj ds elwj dks Lohdkj djrs gSaA
dk"BQy vkSj cht& ukfj;y vkSj lwjteq[kh ds cht lcls Js"B gSaA izksVhu ds lzksr ds
cht dks ilan fd;k tkrk gS eNyh vkSj dqDdqV ds rqyuk esAa
rsy&?kh] lwjteq[kh] eD[ku ued jfgr lks;kchuA
nw/k ds inkFkZ& ?kh] nw/k dks mcky ysa fQj mls BaMk gksus nsa ngh dh yLlh ,d Hkkx esa
tSfod ngh esa ,d Hkkx ikuh] iuhj ued jfgr
feBkl& vf/kdka'k ehBs inkFkZ vPNs gksrs gSa ftlesa [kkaM lfEefyr gSA lQsn 'kDdj]
'kgn] pk'kuh dks Vkyuk vPNk gksxkA
Though I been told that following is the part of Pitta dosha

but it appears to be irrelevant
pesyh] pesfy;k] vfx;k ?kkl xoFkh pkgk] fcNqvk cwVh] jlcsj] f=i=k] xqykc] dslj]
diwjh] iqnhukA
foVkfeu& ch] ds] dsyf'k;e bls tM+hcwVh@vkS"kf/k tSls /kfu;k ds lkFk ys]a ftlls foVkfeu
dk ikpu gks ldsA
tM+hcwVh@vkS"kf/k dh rS;kjh
Hkkstu ds lkFk tM+hcwVh@vkS"kf/k ;k mlds feJ.k dk vkSlr 1@4 ls 1 NksVk pEep gksrk
gSA vki mlesa nksxquk ?kh ;k ikuh ysi cuus rd feyk ldrs gSaA tM+hcwVh@vkS"kf/k dks xeZ
?kh ;k rsy esa idkdj vkids Hkkstu esa fefJr djus dk lq>ko fn;k tkrk gSA
tM+hcwVh@vkS"kf/k dk 1 ls 2 NksVs pEep ls pk; cuk;h tk ldrh gSA vki vius Hkkstu esa
izR;{k :Ik ls tM+hcwVh@vkS"kf/k@ gcZ dks fNM+d ldrs gSaA
55
Pitta/Kapha Doshas
Your constitution is predominantly fire and water. An excess of
fire and water elements creates cold and beat, and heaviness and
dampness in the body, specifically in the chest, iungs, sinuses,
stomach, and small intestines. When balanced, you are adaptable
and cheerful, goal oriented, and a leader. An excess of fire
causes heat-related issues like hot temper, being overly
critical and impatient, skin rashes, allergies, eye problems,
ulcers, and diarrhea. An excess of water creates bronchitis,
overweight, and mental lethargy- The aim of Ayurveda is to
create a balance between the elements of air, water, and fire.
To bring fire and water into balance one needs to.
Consume more bitter and astringent energies in the form of
food, aromas, herbs.
Avoid .nightshades (potatoes, tomatoes, eggplant, peppers,
chilies) because they may cause allergic reactions.
or fried foods, salt,
HERBS: Coriander, mint, rose petals, saffron, turmeric,
triphala, guggul, gokshura, amalaki, manjishtha, arjuna, gotu
kola, chamomile, cardamom, guduchi, jatamanshi, musta,
raspberry, shilajit.
FRUIT (between meals): Apples, mango, pears, pomegranate,
prunes, quince, raisins.
VEGETABLES: Asparagus, bell pepper, broccoli, Brussels sprouts,
burdock root, cabbage, fresh corn, cauliflower, celery, green
beans, dandelion, collards, lettuce, okra, parsley, peas, green
peppers, squash (scaloppini, spaghetti, summer, yellow

56
creekneck). sprouts, watercress. Avoid fermented foods, pickles,
onions, garlic, and chilies because they wilt aggravate Pitta.
GRAINS: Barley is best, basmati rice, cooked oat bran, wheat
bran (moderation). Bread without yeast (or toasted) is advised,
BEANS: The best is mung. which does not cause gas- Aduki,
black, black-eyed, chana dal (garbanzos), lima, navy, pinto,
white, and tur dal are acceptable.
NUTS and SEEDS: Pumpkin and sunflower in moderation-
OILS: Ghee (clarified butter) can be taken in moderation (2
tsp./day). Sunflower in moderation.
DAIRY: Ghee, yogurt lassi (1 part organic yogurt to 3 parts
water).
SWEETENERS: It is better to use very little. Either raw honey
or a cane sugar, such as turbinado or Sucanat, can be used
sparingly.
fiRr dQ nks"k
fiRr dQ nks"k
vkidh izd`fr esa vfXu vkSj ty izcy gSA vR;f/kd vfXu vkSj ty rRo BaM vkSj xehZ
mRiUu djrs gSa vkSj 'kjhj esa Hkkjhiu vkSj ueh vkrh gSA fo'ks"k :Ik ls Nkrh] QsQM+]s
lkbul dksVj] vkek'k;] vkSj NksVh vkar esAa ;fn ;g larqfyr gks rks vki fe=iw.kZ] izlUu
y{; ewyd vkSj usr`Ro'khy gksrs gSaA vR;kf/kd vfXu m".krk ls lacaf/kr fo"k; mRiUu djrs
gSa tSls xeZ fetkl] vR;kf/kd vkykspukRed vkSj v/khj] Ropk esa /kCcs] ,ythZ] vkWa[kksa dh
leL;k uklqj vkSj isfp'kA vR;kf/kd ty 'oluh 'kks/k] otu dk c<+uk vkSj ekufld
lqLrh mRiUu djrh gSA vk;qosZn dk mn~ns'; ok;q] ty] vkSj vfXu rRo ds e/; esa larqyu
cukuk gSA vfXu vkSj ty dks larqfyr djus ds fy, fdlh dks fEu djuk gksxk&
dM+os vkSj ladkspd mtkZ dks [kk|] xa/k vkSj tM+hcwVh ds :Ik esa xzg.k djsAa
uSV 'kkbV dks Vkysa tSls vkyw] VekVj] cSxu] dkyh fepZ vkSj fepZA D;ksfa d os ,yjftd
mRrstuk mRiUu djrs gSaA
57
xeZ [kk| inkFkZ dks Vkysa tSls I;kt] yglqu] ykyfepZA [kehj ;qDr ;k ryk gqvk
Hkkstu] uedA
nw/k dks [kehj;qDr /kku ds lkFk fefJr u djsAa
'kkar vkSj fnO; euksn'kk esa Hkkstu dks xzg.k djsaA
tM+hcwVh@vkS"kf/k&/kfu;k] iqnhuk] xqykc dh ia[kqM+h dslj] ghax] f=Qyk] xqXxy] xksd'kqjk]

vkWaoyk] eath"Bk] vtqZu] xksVwdksyk] ccwuk] byk;ph] xqnqph] tVeU'kh] eqLrk] jlcsj
f'kykthrA
Qy Hkkstu ds e/; esa lsc] vke] uk'kikrh] vukj] vkywcq[kkjk] ohgh] fd'kfelA
lfCt;kWa& 'kroj] fleyk fepZ] gjh QwyxksHkh] NksVh xksHkh] NksVk /krqjk] iRrk xksHkh] rktk
HkqV~Vk] QwyxksHkh] vteksn] gjh chUl] duQwy nqny] gkd] lykn ds iRrs] fHkaMh] vteksn]
eVj] gjh fepZ lQsn dqEgM+k] Ldsyksfiuh] lej ihyk dzhdusd] vadqj] danlqjA [kehj;qDr
Hkkstu vkpkj] I;kt] yglqu vkSj fepZ dks Vkysa D;ksfa d ;g fiRr dks c<+krs gSaA
/kku& tkS lcls Js"B gS] cklerh pkoy] idh gqbZ tbZ dh Hkwlh xsgwa dh Hkwlh de ek=k
esa McyjksVh [kehj jfgr ;k lsdh gqbZ dk lq>ko fn;k tkrk gSA
chUl& ewax lcls Js"B gS D;ksafd ;g xSl ok;q mRiUu ugha djrk gSA vnqdh] dkyk puk]
yksfHkvk QYyh] puknky]dkcqyh puk lseQyh] usoh] fiaVks] lQsn chUl vkSj rqvj dh
nky Lohdkj ;ksX; gSA
dk"BQy vkSj cht& de ek=k esa dn~nw vkSj lwjteq[kh A
rsy] ?kh de ek=k esa fy;k tk ldrk gSA 2 NksVs pEep izfrfnu lwjteq[kh rsy de
ek=k esa fy;k tk ldrk gSA
feBkl& bls de ek=k esa xzg.k djuk Bhd gksxkA dPpk 'kgn ;k xUuk tSls [kkaMljh
vkSj [kkaM cgqr gh de ek=k esa mi;ksx fd;k tk ldrk gSA
KAPHA DOSHA
58
Kapha Doshas
Your constitution is predominantly water, An excess of water
element creates cold, heavy, and \ dampness in the body;
specifically in the chest, lungs, and sinuses. When balanced,
you are loyal and calm by nature. An excess of water causes
water
retention (e.g., edema, overweight), sinus problems, bronchitis.
The aim of Ayurveda is to create a balance between the elements
of air, water, and fire. To bring water into balance one needs
to:
Consume more steamed, light, hot, and dry foods.
Take herbs to help digest the heavy foods.
Eat smaller and fewer meals; eat more herbs. Breakfast may be
skipped.
Eat pungent, bitter, and astringent foods to reduce excessive

water.
It is better to cook for other, especially for Vayu

individuals,
Do not use food as an emotional support.
HERBOLOGY
DIGESTION: Hot spices: Dry ginger, black pepper, cloves, and
cinnamon improve the metabolism.
Bitters: Aloe, turmeric, barberry, and gentian reduce the
desire for sugars and fats.
ENERGY: Pungent and bitter tonics: Black pepper, cinnamon,
saffron, ginger, shilajit. guggul, myrrh, aloe gel, or juice.
MIND: Stimulants and mental clearing; musk, gotu kola {brdhmi),
basil (tulsi), guggul, myrrh, sage, bayberry, betony.
FRUIT: Generally increases water, causing mud-is and depressing
the digestive fire (agni). It is better to not combine fruits

59
with other foods. Best are lemon, limes, and grapefruits (which
dissolve mucus and reduce fat). They should be eaten without
sugar. Other good fruits include cranberries, apples, and dried
fruit's.
VEGETABLES: Most are diuretics (naturally drawing water from
the system).Steamed vegetables are easiest on the digestive
system. The best are chilies, broccoli, cabbage, and celery.
Next best are carrots, green beans, fresh peas, beets,
asparagus, lettuce, cilantro, watercress, mustard greens,
alfalfa, sunflower sprouts,
and chard. Third best are bell peppers, cauliflower, parsley,
and spinach. Other vegetables increase water.
GRAINS are nourishing and balancing for Kapha dosha. Whole
grains of barley, quinoa, dry or popped grains are best. Second
best are corn, millet, rye, and buckwheat. Basmati rice is
alright in moderation- Barley is a diuretic that reduces water
and weight. Avoid yeasted breads.
BEANS: Most beans are good, particularly aduki, followed by soy,
lima, and lentils. Other useful beans include tofu, mung,
kidney, peanut (but not roasted), and split peas. Mung is a pure
or sattwic bean, and will not encourage gas.
NUTS and SEEDS are eaten only in small quantities because they
are heavy and hard to digest. Sunflower and pumpkin are
acceptable .These are a good meat (protein) substitute.
OILS in moderation; Mustard, canola, sunflower, safflower. Corn
oil is also acceptable.
DAIRY Buttermilk {lassi: 1/4 cup organic yogurt: 3/4 cup water)
with meals; soy milk and goat's milk are acceptable when there
are
no congestion or digestive disorders.
SWEETENERS: A little raw honey is acceptable.

60
CONDIMENTS: Cardamom, ginger (dry), mustard horseradish,
turmeric, cloves. Second best are cinnamon, coriander, basil,
cilantro, and parsley. Avoid salt because it retains water in
the body (if absolutely necessary, black or rock salt may be
used because it is the least aggravating)
Though I been told that following is the part of Kafa dosha but
it appears to be irrelevant
pomegranate, cranberry, grapefruit, lemon, and lime juices are
good. Celery and other green vegetable juices are also helpful,
Avoid wine, alcohol, ice. or any cold drinks-
Herbal Preparations: The average amount of herbs to take is
between 1/4 to 1 teaspoon of an herb or of an herbal mixture
just after meals. Twice as much raw honey, ghee. or water may be
mixed with herbs to form a paste. It is also advisable to cook
herbs in a little oil or ghee. then add them to your food. Teas
can be made with 1 to 2 teaspoons of herbs.
dQ nks"k
ijEijkxr vk;qoZsfnd thou LokLF; leh{kk
dQ nks"k
vkidh lajpuk esa izeq[k :Ik ls ty gS A ty rRo dk vR;kf/kd mi;ksx 'kjhj esa
'khr] Hkkjhiu vkSj ueh fufeZr gksrh gS fo'ks"k :Ik ls Nkrh] QsQM+ksa vkSj lk;ul dksVj esa
A ;fn ;g larqfyr jgs rks vki LoHkko ls oQknkj vkSj 'kkar gksrs gS A vR;kf/kd ty ds
mi;ksx ls ty vojks/ku tSls 'kksQ] vR;f/kd otu dksVj leL;k;s]a 'oluh; 'kksFk
mRiUu gksrh gSA vk;qosZn dk mn~ns'; ok;q] vfXu] vkSj ty rRo ds e/; esa larqyu cukuk
gSA ty dks larqfyr djus gsrq fdlh dks fuEu djuk gksxk A
ok"I;qDr] gYdk] xeZ] lw[ks [kkn~; dh vf/kd [kir djuh gksxhA
Hkkjh Hkkstu ds ikpu ds fy, vkS"kf/k@tMh cwVh@gcZ dks xzg.k djs A
de ijUrq vf/kd ckj Hkkstu xzg.k djsAa vf/kd ek=k es vkS"kf/k@tMh cwVh@gcZ dks
xzg.k djs A lqcg dk uk'rk NksM+ ldrs gSaA
vR;kf/kd ty dks de djus ds fy, rh[kk dM+ok vkSj ladkspd inkFkZ dks xzg.k djs A
61
fo'ks"k :Ik ls ok;q ds O;fDr;ksa ds fy, nwljksa ds fy, Hkkstu cuk;sa A

HkkoukRed lgk;rk ds fy, Hkkstu dk mi;ksx u djsAa
vkS"kf/k foKku
ikpu& xeZ elkysZ] lw[kk vnjd] dkh fepZ] ykSax vkSj nkyphuh mikip; esa lq/kkj djrs
gSaA
dM+ok] ?khdqekjh@dqekjh] gYnh] nk:gYnh@dSQwy] dqVdh] 'kdZjk vkSj olk dh bPNk dks
de djrs gSaA
tkZ& rh[ks vkSj dM+os VkWfud] dkyhfepZ] nkyphuh] dslj] vnjd] f'kykthr] xqXxy]
xU/kjl@jDrkcksy@cksy] ?khdqekjh@dqekjh@vxj dk tsy ;k jlA
eu& mRrstd vkSj ekufld lq)rk ds fy;s% dLrwjh] xksVqdqyk czgeh] rqylh] xqXxy]
xU/kjl@jDrkcksy@cksy] lst diwj dk iRrk nk:gYnh @dSQwy] csVuhA
Qy& lkekU;r% ;g ty esa o`f) djrs gSa] ftlls 'ys"ke mRiUu gksrk gS vkSj ikpu vfXu
esa deh gksrh gSA blf, Qyksa dks vU; Hkkstu ds lkFk fefJr ugha djuk pkfg,A larjk
bR;kfn uhcw] NksVk pdksrjk vPNs Qy gSa ;g 'ys"ke dks ?kqyk nsrs gSa vkSj olk dks de dj
nsrs gSaA bUgsa 'kDdj ds fcuk [kkuk pkfg,A vU; Qyksa esa lfEefyr gSa djksna k] lso vkSj
lw[ks esosA
lfCt;kWa& vf/kdka'k lfCt;kWa ew=o/kZd gksrh gSa ra= ls izkd`frd :Ik ls ty dks fudky
nsukA lcls Js"B lfCt;ksa esa fepZ] gfjQwy xksHkh] iRrkxksHkh] vkSj vteksn gSA blds ckn
xktj] gjh chUl] rkts eVj] pqdanj] 'kroj] lykn ds iRrs] /kfu;k] danlqj] gjh ljlks d
lkx] ,yQkQk taxyh yqljus] foyk;rh xcwr] vadqfjr lwjteq[kh] vkSj dkMZ chard
mRre gSA blds ckn fleyk fepZ] QwyxksHkh] vteksn] vkSj ikyd vPNs gSaA vU; lfCt;kWa
ty dks c<+krh gSaA
/kku& /kku dQ nks"k dks iks"k.k vkSj larqyu iznku djrs gSaA tkS dk lkcwr /kku] D;ksuk]
lw[ks ;k lkQ fd;s gq, /kku lcls mRre gksrs gSaA blds ckn HkqV~Vk] cktjk] jkbZ] dqV~Vw
vPNs gSaA cklerh pkoy de ek=k esa Bhd gSA tkS ew=o/kZd gS vkSj ikuh vkSj otu dks
de djrk gSA [kehj ;qDr Mcy jksVh dks VkysaA
62
chUl& vf/kdka'k chUl vPNh gksrh gSa [kklrkSj ij vnqdh vkSj mlds ckn lks;kchu]
lseQyh] elwjA vU; mi;ksxh chUl esa lfEefyr gSa VksQw] jktek] ewx
a Qyh ij Hkat
w h gq, u
gks vkSj puk nkyA ewax 'kq) ;k lkfpd chUl gS vkSj ;g xSl ok;q dks c<+kok ugh nsrh
gSA
dk"B Qy vkSj cht& bls de ek=k esa xzg.k fd;k tkrk gS D;ksfa d ;g Hkkjh vkSj ikpu
esa dfBu gksrs gSaA lwjteq[kh vkSj dn~nw Lohdkj ;ksX; gSaA ;g ekWal izksVhu ds vPNs
fodYi gSaA
rsy& rsy de ek=k es&

a ljlks] duksyk] lwjteq[kh] dlqe dk rsyA HkqV~Vs dk rsy Hkh
Lohdkj ;ksX; gSA
nw/k ds inkFkZ& yLlh 1@4 tSfod ngh esa 3@4 ikuh Hkkstu ds lkFk] lks;kchu vkSj
cdjh dk nw/k Hkh Lohdkj ;ksX; gS] ;fn dksbZ vfriztu] ;k ikpu fodkj ugha gSA
feBkl& FkksM+h ek=k esa dPpk 'kgn Lohdkj ;ksX; gSA
elkys& byk;ph] vnjd lw[kk] ljlks lfgtu] ghax] ykSaxA blds ckn thjk] /kfu;k]
rqylh] /kfu;k vkSj tbZ vPNs gSaA ued dks Vkysa D;ksafd ;g 'kjhj esa ikuh dks Bgjkrk gSA
;fn vfr vko';d gks rks dkyk ;k lsa/kk ued dk mi;ksx fd;k tk ldrk gS D;ksafd ;g
de mRrstd gksrs gSa A+-
Though I been told that following is the part of Kafa dosha but
it appears to be irrelevant
vukj] djksna k] NksVk pdksrjk] uhacw vkSj uhacw dk jl vPNs gksrs gSaA vteksn vkSj vU;
gjh lfCt;ksa dk jl Hkh dkQh lgk;d gksrk gSA vaxwjh efnjk] efnjk] cQZ vkSj vU; 'khry
is; dks VkysAa
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gSA nksxquk ek=k dPpk 'kgn] ?kh ;k ikuh tM+hcwVh@vkS"kf/k esa feyk;sa ftlls og ,d ysi
cu tk;sA ;g Hkh lq>ko ;ksX; gS fd vkS"kf/k@tM+h cwVh@gcZ dks FkksM+s rsy vkSj ?kh ds
lkFk idk;sa vkSj fQj mls vius Hkkstu esa feyk;saA ,d ;k nks pEep tM+hcwVh@vkS"kf/k ls
pk; cuk;h tk ldrh gSA
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English-Hindi Ayurvedic Cooking Course

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English-Hindi Ayurvedic Cooking Course

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1

Qwy xksHkh dh lCth

uksV % bles vnjd ds ysi ds ckjs lkekxzh es dksbZ mYys[k ugh gS A

SESAME SEEDA LADDU

rhy lh/kk ds yM~Mw

Mix all the masala in a bowl

Red Chili powder 1 tsp.

* Mix all the above ingredients, make a filling.

ysi cukus ds fy, ihl ysa A

CORN SPINACH VEGETABLE

HkqV~Vs vkSj ikyd dh lCth

Carrot (grated) 3 No.

PINK BASKET SALAD

Curry leaves 1 spring

Steam & grate Potato 5 No.

lkjh lkekxzh dks feyk ysa vkSj mldk iSfVl cuk;sAa

* Roast the Broken wheat in a vessel constantly stirring it till it turns

Mix Vegetabe Soup

*Peel Yams Skin(mixed veg.) and chope it into cubes.

Black gram (splited) 1 cup

[kqyk gqvk lSUMfot

thjk ikmMj Loknvuqlkj

TOMATO COCONUT VEG.

VekVj vkSj ukfj;y dh lCth

Bottle Gourd Cup

Food Source in Minerals, Vitamins, its Deficiency

Choline lecithin (in whole grains, nuts, soybeans)

Inositol molasses, brown rice, barley, oats, legumes, seeds

Chromium whole grains, corn oil, potatoes

Iron leafy greens, parsley, dulse, whole grains,

whole grains, yellow corn, soy, nuts, lentils,

legumes, whole grains, leafy greens

Silica horsetail (herb)

ikck Hkwjs pkoy] nfy;k] 'khjk

Food Source for Vitamin

The Ayurveda Encyclopedia

Vitamins Food Sources

B 1 rice bran, whole grains, molasses, green

B 2 millet, corn, soy, whole wheat, rye, wheat, germ.

B 3 wheat, buckwheat, barley, wild rice, black beans,

B 9 whole grains, salad, green vegetables, wheat germ,

B 12 asparagus, alfalfa sprouts, cabbage family,

C whole grains, milk

D sunlight, flax oil, whole grains, dark greens,

E wheat germ, whole grains, dark greens, nuts, seeds,

F vegetable oils, linseed oil, olive oil, flaxseed

K yogurt, eggs, molasses, milk

foVkfeu ds [kkn~; L=ksr

Symptoms of Mineral Deficiency

Minerals Symptoms of Mineral Deficiency

Biotin anemia, depression, poor metabolism, balding,

Choline fat, low immunity, weak nerves, premature graying

PABA nervousness, fatigue, indigestion, premature

Bioflavonoids varicose veins, bleeding gums, eczema

Chromium arteriosclerosis, hypoglycemia, memory loss,

Chloride pernicious vomiting

Iron Iron anemia, low vitality, brittle hair, weak

Manganese Diabetes, Brain Weakness, Knee Problems

Phosphorus bone loss, muscle weakness, fatigue

Selenium premature aging, dandruff, skin elasticity loss

Sodium anorexia, weak muscles, nausea

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[kfut [kfut es deh gksus ds y{k.k

ckvksfVu [kwu dh deh] mnklh] ean mikip;] xatkiu] ,fMuy@VsLVkLVjksu