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Ahara vidhi literally means method of taking diet. It includes diet and dietary guidelines.The concept of diet in [[Ayurveda]] has a broader view beyond ingestion of food. Unlike modern dietetics, which is restricted to concept of calorie consumption, Ayurveda recommends methods of taking food, its quality and quantity based upon individual’s capacity to digest ([[agni]]). In this article, various aspects of concept of diet in Ayurveda are discussed.  

 

 

Ahara vidhi literally means method of taking diet. It includes diet and dietary guidelines.The concept of diet in [[Ayurveda]] has a broader view beyond ingestion of food. Unlike modern dietetics, which is restricted to concept of calorie consumption, Ayurveda recommends methods of taking food, its quality and quantity based upon individual’s capacity to digest ([[agni]]). In this article, various aspects of concept of diet in [[Ayurveda]] are discussed.  

==Terminologies==  

==Terminologies==  

#Wholesome (pathyatama)

#Wholesome (pathyatama)

#Unwholesome (apathyatama) [Cha.Sa.[[Sutra Sthana]]25/37]

#Unwholesome (apathyatama) [Cha.Sa.[[Sutra Sthana]]25/37]

The best wholesome and worst unwholesome food substances for holistic human being are listed in respective chapter. [[Yajjapurushiya adhyaya]] [Cha.Sa.[[Sutra Sthana]]25/38-40]  

 

The best wholesome and worst unwholesome food substances for holistic human being are listed in respective chapter. [[Yajjapurushiya adhyaya]] [Cha.Sa.[[Sutra Sthana]]

25/38-40]  

==General properties of food==

==General properties of food==

Each food item has a specific taste(rasa), property (guna), potency (veerya), and post digestion effect or metabolite (vipaka). A particular food has a specific effect (prabhava) beyond these properties. All the effects are seen due to either of these properties. [[Atreyabhadrakapyiya adhyaya]] [Cha.Sa.[[Sutra Sthana]]26]  

Each food item has a specific taste(rasa), property (guna), potency (veerya), and post digestion effect or metabolite (vipaka). A particular food has a specific effect (prabhava) beyond these properties. All the effects are seen due to either of these properties. [[Atreyabhadrakapyiya Adhyaya]] [Cha.Sa.[[Sutra Sthana]]26]  

==Dietary guidelines==

==Dietary guidelines==

===Proper quantity of food===  

===Proper quantity of food===  

One must take food in proper quantity. The quantity of food is person specific and depends on the strength of his/her [[agni]] (digestive power). The proper quantity of food is digested in due time without disturbing the equilibrium.  [Cha.Sa.Sa.Sutra Sthana 5/3-4]

One must take food in proper quantity. The quantity of food is person specific and depends on the strength of his/her [[agni]] (digestive power). The proper quantity of food is digested in due time without disturbing the equilibrium.  [Cha.Sa.[[Sutra Sthana]] 5/3-4]

 

Dietary guidelines advise to take food according to energy requirement based upon age, gender, physiological conditions like pregnancy, lactation and level of physical activity. The goal is to maintain ideal body weight and optimal nutrition status. <ref name="Indian dietary guidelines">Dietary guidelines by National Institute of Nutrition Second Edition 2011 available from https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf accessed on 14/07/2020 </ref>   

Dietary guidelines advise to take food according to energy requirement based upon age, gender, physiological conditions like pregnancy, lactation and level of physical activity. The goal is to maintain ideal body weight and optimal nutrition status. <ref name="Indian dietary guidelines">Dietary guidelines by National Institute of Nutrition Second Edition 2011 available from https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf accessed on 14/07/2020 </ref>   

====Proportion of heavy and light to digest food====

====Proportion of heavy and light to digest food====

The right quantity always depends upon the substance itself. Based on the food-article itself, it is advised that heavy to digest articles should be taken up to one third to one half of the saturation point (of capacity of stomach); The remaining proportion shall be filled with light to digest food. Neither heavy to digest not light ones should be taken in surfeit in order to maintain the strength of [[agni]]. [Cha.Sa.[[Sutra Sthana]]5/7]

The right quantity always depends upon the substance itself. Based on the food-article itself, it is advised that heavy to digest articles should be taken up to one third to one half of the saturation point (of capacity of stomach); The remaining proportion shall be filled with light to digest food. Neither heavy to digest not light ones should be taken in surfeit in order to maintain the strength of [[agni]]. [Cha.Sa.[[Sutra Sthana]] 5/7]

====Eating variety of food (sarva graha) or single substance (parigraha) ====

====Eating variety of food (sarva graha) or single substance (parigraha) ====

The healthy eating pattern includes taking all types of foods together (sarva graha) and not a particular substance (parigraha) at one time.  This affects the digestion and metabolism of food. [Cha.Sa.[[Vimana Sthana]]1/22.4] For example, eating a dish containing all food items like roti, curry, dal, rice together has a different effect than eating only rice at one time.  This also affects the overall nutrition status.  

The healthy eating pattern includes taking all types of foods together (sarva graha) and not a particular substance (parigraha) at one time.  This affects the digestion and metabolism of food. [Cha.Sa.[[Vimana Sthana]] 1/22.4] For example, eating a dish containing all food items like roti, curry, dal, rice together has a different effect than eating only rice at one time.  This also affects the overall nutrition status.  

====Three divisions of stomach====

====Three divisions of stomach====

The total capacity of stomach can be divided in three functional parts for deciding the proper quantity of diet. One part of solid, one for liquids and third part can be left empty for movement of dosha. Therefore, one shall fill stomach up to maximum of two third of its capacity with equal proportionate ingestion of solid foods and liquid beverages. This preserves health and prevents diseases. [Cha.Sa.[[Vimana Sthana]]2/3]

The total capacity of stomach can be divided in three functional parts for deciding the proper quantity of diet. One part of solid, one for liquids and third part can be left empty for movement of dosha. Therefore, one shall fill stomach up to maximum of two third of its capacity with equal proportionate ingestion of solid foods and liquid beverages. This preserves health and prevents diseases. [Cha.Sa.[[Vimana Sthana]] 2/3]

====Assessment of proper quantity of food====

====Assessment of proper quantity of food====

* Comfortable and ease in movements while standing, sitting, walking, exhaling, inhaling, laughing and talking  

* Comfortable and ease in movements while standing, sitting, walking, exhaling, inhaling, laughing and talking  

* Normal digestion of food taken in morning and evening  

* Normal digestion of food taken in morning and evening  

* Enhancement of strength, complexion, and nourishment of tissues. [Cha.Sa.[[Vimana Sthana]]2/6]

* Enhancement of strength, complexion, and nourishment of tissues. [Cha.Sa.[[Vimana Sthana]] 2/6]

===== Symptoms of taking less or insufficient quantity of food=====  

===== Symptoms of taking less or insufficient quantity of food=====  

===== Signs of taking excess quantity of food=====  

===== Signs of taking excess quantity of food=====  

* Sudden aggravation of all three dosha in abdomen   

* Sudden aggravation of all three dosha in abdomen   

* Either obstruction of all the movements in the abdomen (sluggish bowel)  

* Either obstruction of all the movements in the abdomen (sluggish bowel)  

==== Benefits of proper quantity diet ====   

==== Benefits of proper quantity diet ====   

The food taken in right quantity certainly provides strength, complexion, happiness and longevity to the person; without disturbing the normalcy. [Cha.Sa.[[Sutra Sthana]]5/8] It maintains equilibrium of dosha, normal digestion and metabolism ([[agni]]), easily passes down through the bowels, and gets digested without discomfort. [Cha.Sa.[[Vimana Sthana]]1/25.3]

The food taken in right quantity certainly provides strength, complexion, happiness and longevity to the person; without disturbing the normalcy. [Cha.Sa.[[Sutra Sthana]] 5/8] It maintains equilibrium of dosha, normal digestion and metabolism ([[agni]]), easily passes down through the bowels, and gets digested without discomfort. [Cha.Sa.[[Vimana Sthana]] 1/25.3]

If food is taken in excess quantity, it leads to disorders due to overnutrition and vice versa. A large number of disorders including obesity, cardiovascular diseases including coronary artery disease and hypertension, diabetes, cerebrovascular stroke are caused due to over nutrition. Malnutrition results in Kwashiorkor/Marasmus, iron deficiency anaemia, stunting, wasting especially in children.<ref name="Indian dietary guidelines"/>

 

If food is taken in excess quantity, it leads to disorders due to over nutrition and vice versa. A large number of disorders including obesity, cardiovascular diseases including coronary artery disease and hypertension, diabetes, cerebrovascular stroke are caused due to over nutrition. Malnutrition results in Kwashiorkor/Marasmus, iron deficiency anaemia, stunting, wasting especially in children.<ref name="Indian dietary guidelines"/>

=== Sequence of eating food items===

=== Sequence of eating food items===

One should regularly consume shashtika rice (Oryza sativum), shali rice(varieties of Oryza sativum rice), Green gram (mudga, Vigna radiata), rock-salt, Indian-gooseberry (amalaka, Phyllanthus emblica ), barley (yava Hordeum vulgare-), water, milk, ghee, flesh of  animals of arid habitat (jangala) and honey. [Cha.Sa.[[Sutra Sthana]] 5/12]  

One should regularly consume shashtika rice (Oryza sativum), shali rice(varieties of Oryza sativum rice), Green gram (mudga, Vigna radiata), rock-salt, Indian-gooseberry (amalaka, Phyllanthus emblica ), barley (yava Hordeum vulgare-), water, milk, ghee, flesh of  animals of arid habitat (jangala) and honey. [Cha.Sa.[[Sutra Sthana]] 5/12]  

Those food items, which maintain health as well as prevent onset of diseases should be included in daily regimen. [Cha.Sa.[[Sutra Sthana]] 5/13] One should always take food of all tastes. [Su.Sa.Sutra Sthana 46/492]  

Those food items, which maintain health as well as prevent onset of diseases should be included in daily regimen. [Cha.Sa.[[Sutra Sthana]] 5/13] One should always take food of all tastes. [Su.Sa. Sutra Sthana 46/492]  

===Forbidden food articles for habitual consumption===  

===Forbidden food articles for habitual consumption===  

Salt, saturated fats, and excess sugar are disease causing. Excess consumption of animal products leads to premature ageing, increased risk of chronic diseases and higher cause of mortality. Refined carbohydrates including white rice, white bread, sugar, honey, maple syrup, agave nectar lead to overweight, diabetes, dementia, mental illness and cancer.  The fast and processed food includes chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, white flour baked goods, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These food items contribute to obesity, diabetes, heart attacks, strokes, dementia and cancer. This has resulted in decreased longevity. The fast food, processed food, commercial baked goods, and sweets may also be linked to destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses. <ref name="fast food"> Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018;12(5):375-381. Published 2018 Apr 3. doi:10.1177/1559827618766483</ref>  Hence they shall be avoided.   

Salt, saturated fats, and excess sugar are disease causing. Excess consumption of animal products leads to premature ageing, increased risk of chronic diseases and higher cause of mortality. Refined carbohydrates including white rice, white bread, sugar, honey, maple syrup, agave nectar lead to overweight, diabetes, dementia, mental illness and cancer.  The fast and processed food includes chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, white flour baked goods, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These food items contribute to obesity, diabetes, heart attacks, strokes, dementia and cancer. This has resulted in decreased longevity. The fast food, processed food, commercial baked goods, and sweets may also be linked to destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses. <ref name="fast food"> Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018;12(5):375-381. Published 2018 Apr 3. doi:10.1177/1559827618766483</ref>  Hence they shall be avoided.   

One should never eat food which is not sacredly prepared (achoksha), contaminated, with stone particles, grass or hair etc.. The food which causes aversion, kept overnight, foul smelling and stale shall be avoided.  The food which does not have its natural taste, hardened due to passage of time, cold, re-heated, with oozing and moisture, burnt shall not be taken. [Su.Sa.Sutra Sthana46/476-477]   

One should never eat food which is not sacredly prepared (achoksha), contaminated, with stone particles, grass or hair etc.. The food which causes aversion, kept overnight, foul smelling and stale shall be avoided.  The food which does not have its natural taste, hardened due to passage of time, cold, re-heated, with oozing and moisture, burnt shall not be taken. [Su.Sa.Sutra Sthana 46/476-477]   

Reheated foods cause more oxidative stress through formation of aldehydes and increase the risk of degenerative illness and artherosclerotic disease. <ref> Wu SC, Yen GC. Effects of cooking oil fumes on the genotoxicity and oxidative stress in human lung carcinoma (A-549) cells. Toxicol In Vitro 2004;18:571-80. </ref>  Reheating of cooking oils like corn, soyabean, and sunflower oils produces toxin named 4-hydroxy-trans-2- nonenal (HNE). This is responsible for increased risk of cardiovascular disease, stroke, Parkinson's disease, Alzheimer's disease, Huntington's disease, various liver disorders, and cancer. <ref> Vladykovskaya E, Sithu SD, Haberzettl P, Wickramasinghe NS, Merchant ML, Hill BG, et al. Lipid peroxidation product 4-hydroxy-trans-2-nonenal causes endothelial activation by inducing endoplasmic reticulum stress. J Biol Chem 2012;87:11398-409.</ref>  Therefore reheating of food shall be avoided. On should not be habituated to consume food having a single taste, foods of inferior quality, unsuitable to human being and sour foods. [Su. Sa. Sutra Sthana 46/491]  

Reheated foods cause more oxidative stress through formation of aldehydes and increase the risk of degenerative illness and artherosclerotic disease. <ref> Wu SC, Yen GC. Effects of cooking oil fumes on the genotoxicity and oxidative stress in human lung carcinoma (A-549) cells. Toxicol In Vitro 2004;18:571-80. </ref>  Reheating of cooking oils like corn, soyabean, and sunflower oils produces toxin named 4-hydroxy-trans-2- nonenal (HNE). This is responsible for increased risk of cardiovascular disease, stroke, Parkinson's disease, Alzheimer's disease, Huntington's disease, various liver disorders, and cancer. <ref> Vladykovskaya E, Sithu SD, Haberzettl P, Wickramasinghe NS, Merchant ML, Hill BG, et al. Lipid peroxidation product 4-hydroxy-trans-2-nonenal causes endothelial activation by inducing endoplasmic reticulum stress. J Biol Chem 2012;87:11398-409.</ref>  Therefore reheating of food shall be avoided. On should not be habituated to consume food having a single taste, foods of inferior quality, unsuitable to human being and sour foods. [Su. Sa. Sutra Sthana 46/491]  

One shall not suppress the natural urge of hunger for a longer duration. It leads to emaciation, weakness, change in body complexion, generalized body ache, aversion (to food) and dizziness. Such cases are treated by unctuous, hot and light (easily digestible) food is advised. [Cha.Sa.[[Sutra Sthana]] 7/20]

One shall not suppress the natural urge of hunger for a longer duration. It leads to emaciation, weakness, change in body complexion, generalized body ache, aversion (to food) and dizziness. Such cases are treated by unctuous, hot and light (easily digestible) food is advised. [Cha.Sa.[[Sutra Sthana]] 7/20]

These effects are observed after starvation for a longer time due to depletion of glucose, then fatty acid break down and formation of ketone bodies. The treatment is done with sips of water mixed with glucose, fruit juices to avoid refeeding syndrome. <ref> Available from https://en.wikipedia.org/wiki/Starvation accessed on 03/07/2020 </ref>

These effects are observed after starvation for a longer time due to depletion of glucose, then fatty acid break down and formation of ketone bodies. The treatment is done with sips of water mixed with glucose, fruit juices to avoid refeeding syndrome. <ref> Available from https://en.wikipedia.org/wiki/Starvation accessed on 03/07/2020 </ref>

    

    

===Personal well being===

===Personal well being===

One should eat after washing hands, face, mouth and feet and dressed appropriately. Reciting mantras, offering oblation to God, departed forefathers, guests and dependents is good practice.  Wearing of precious stones while eating has been the practice in the past, is being followed in some societies. [Cha.Sa.[[Sutra Sthana]]8/20] It is important to maintain personal hygiene, prevent negative effect of metaphysical powers while eating.  

One should eat after washing hands, face, mouth and feet and dressed appropriately. Reciting mantras, offering oblation to God, departed forefathers, guests and dependents is good practice.  Wearing of precious stones while eating has been the practice in the past, is being followed in some societies. [Cha.Sa.[[Sutra Sthana]] 8/20] It is important to maintain personal hygiene, prevent negative effect of metaphysical powers while eating.  

    

    

====Effect of sound on health====   

====Effect of sound on health====   

Reciting mantra or offering prayer before eating is observed in some societies. Mantra is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit believed by practitioners to have religious, magical or spiritual powers. Hymns and sacred chants are observed in all religious scripts. <ref> Mantra available from https://en.wikipedia.org/wiki/Mantra accessed on 29/06/2020 </ref>  The term mantra in Sanskrit means "to think". Since ancient times, mantras have been used to calm the mind and produce a sense of peace. Recently, scientists have confirmed this calming effect and have discovered the causal factors within the brain/mind that bring it about. <ref> Available from https://www.uccs.edu/pobresearch/news/blog/personal-mantra-can-make-you-happier#:~:text=Recently%2C%20scientists%20have%20confirmed%20this,mind%20and%20reduces%20self%2Djudgment. accessed on 29/06/2020</ref>   

Reciting mantra or offering prayer before eating is observed in some societies. Mantra is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit believed by practitioners to have religious, magical or spiritual powers. Hymns and sacred chants are observed in all religious scripts. <ref> Mantra available from https://en.wikipedia.org/wiki/Mantra accessed on 29/06/2020 </ref>  The term mantra in Sanskrit means "to think". Since ancient times, mantras have been used to calm the mind and produce a sense of peace. Recently, scientists have confirmed this calming effect and have discovered the causal factors within the brain/mind that bring it about. <ref> Available from https://www.uccs.edu/pobresearch/news/blog/personal-mantra-can-make-you-happier#:~:text=Recently%2C%20scientists%20have%20confirmed%20this,mind%20and%20reduces%20self%2Djudgment. accessed on 29/06/2020</ref>   

Mantra (prolonged repetitive verbal utterance) showed psychological calming effect by reducing the blood oxygenated level dependent signals in brain. <ref> Berkovich-Ohana, A., Wilf, M., Kahana, R., Arieli, A., & Malach, R. (2015). Repetitive speech elicits widespread deactivation in the human cortex: The “Mantra” effect? Brain and Behavior, 5(7). https://doi.org/10.1002/brb3.346 </ref>   

Mantra (prolonged repetitive verbal utterance) showed psychological calming effect by reducing the blood oxygenated level dependent signals in brain. <ref> Berkovich-Ohana, A., Wilf, M., Kahana, R., Arieli, A., & Malach, R. (2015). Repetitive speech elicits widespread deactivation in the human cortex: The “Mantra” effect? Brain and Behavior, 5(7). https://doi.org/10.1002/brb3.346 </ref>  

   

The structure of Gayatri Mantra is in perfect tune with the science of cosmic sound.  Chanting of mantra can enhance spiritual energy, increase self-awareness, cognizance level. <ref> Pratap G. Critical analysis of Mantra chikitsa. AYU. 2008:  29(2); p.74-76. </ref>    On the other side, ample evidence shows that exposure to environmental noise has adverse effects on the health of the population. A report from the world health organization showed evidence on the relationship between environmental noise and health effects, including cardiovascular disease, cognitive impairment, sleep disturbance, tinnitus, and annoyance. <ref name ="WHO report"> Report of World Health Organization available from https://www.who.int/quantifying_ehimpacts/publications/e94888/en/ accessed on 29/06/2020.</ref>

The structure of Gayatri Mantra is in perfect tune with the science of cosmic sound.  Chanting of mantra can enhance spiritual energy, increase self-awareness, cognizance level. <ref> Pratap G. Critical analysis of Mantra chikitsa. AYU. 2008:  29(2); p.74-76. </ref>    On the other side, ample evidence shows that exposure to environmental noise has adverse effects on the health of the population. A report from the world health organization showed evidence on the relationship between environmental noise and health effects, including cardiovascular disease, cognitive impairment, sleep disturbance, tinnitus, and annoyance. <ref name ="WHO report"> Report of World Health Organization available from https://www.who.int/quantifying_ehimpacts/publications/e94888/en/ accessed on 29/06/2020.</ref>

====Influence of mental status on digestion====

====Influence of mental status on digestion====

One should eat with a stable and pleasant state of mind.  The wholesome food, though taken in the right quantity, does not get digested properly, if the mental state of the person is riddled with anxiety, grief, fear, anger, or restlessness and irritability due to lack of sleep.[ Cha.Sa.[[Vimana Sthana]]2/9] One should not take food with greed, ignorance, [Cha.Sa.[[Sutra Sthana]] 28/41] passion/desires,  greed, infatuation, envy, bashfulness, conceit, excitement and fear in mind. The negative mental factors can harm the digestion process leading to formation of ama (undigested food) and a number of metabolic disorders. [Cha.Sa.[[Vimana Sthana]] 2/8]

One should eat with a stable and pleasant state of mind.  The wholesome food, though taken in the right quantity, does not get digested properly, if the mental state of the person is riddled with anxiety, grief, fear, anger, or restlessness and irritability due to lack of sleep.[ Cha.Sa.[[Vimana Sthana]] 2/9] One should not take food with greed, ignorance, [Cha.Sa.[[Sutra Sthana]] 28/41] passion/desires,  greed, infatuation, envy, bashfulness, conceit, excitement and fear in mind. The negative mental factors can harm the digestion process leading to formation of ama (undigested food) and a number of metabolic disorders. [Cha.Sa.[[Vimana Sthana]] 2/8]

One should eat with utmost concentration on the food and avoid mental distractions like watching television, reading newspapers, checking emails and working. One should avoid talking or laughing during meals. This can lead to the same defects as by eating too fast discussed later in this article. [Cha.Sa.[[Vimana Sthana]]1/25.9] The mental distractions showed overeating leading to obesity. While paying attention to a meal was linked to eating sufficient meal and lesser chances of gaining weight. Thus, paying attention to meal is directly linked to satiety and weight gain. A concept of mindful eating is originated on these practices. <ref name ="mindful eating"> Available from https://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037 accessed on 06/07/2020 </ref>

One should eat with utmost concentration on the food and avoid mental distractions like watching television, reading newspapers, checking emails and working. One should avoid talking or laughing during meals. This can lead to the same defects as by eating too fast discussed later in this article. [Cha.Sa.[[Vimana Sthana]] 1/25.9] The mental distractions showed overeating leading to obesity. While paying attention to a meal was linked to eating sufficient meal and lesser chances of gaining weight. Thus, paying attention to meal is directly linked to satiety and weight gain. A concept of mindful eating is originated on these practices. <ref name ="mindful eating"> Available from https://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037 accessed on 06/07/2020 </ref>

===Pleasant surroundings===  

===Pleasant surroundings===  

===Appropriate place of eating and accessories===  

===Appropriate place of eating and accessories===  

One should not eat at crowded place [Cha.Sa.[[Sutra Sthana]]8/20] to avoid mental distractions and spread of micro-organisms through contact. Physical distancing measures should be followed to avoid microbial infections from person to person.

One should not eat at crowded place [Cha.Sa.[[Sutra Sthana]] 8/20] to avoid mental distractions and spread of micro-organisms through contact. Physical distancing measures should be followed to avoid microbial infections from person to person.

One should eat at a suitable place. It is important to feel comfortable and satisfied while eating.  [Cha.Sa.[[Vimana Sthana]]1/25.6]

One should eat at a suitable place. It is important to feel comfortable and satisfied while eating.  [Cha.Sa.[[Vimana Sthana]]1/25.6]

Cooking and dining place (mahanasa) shall be clean, spacious and sacred with stay of pure hearted people(apta-avyabhicharinah). [Su.Sa. Sutra Sthana 46/446] Utensils made up of metals shall be used to process and store cooked food. [Su.Sa.Sutra Sthana 46/449-457]

Cooking and dining place (mahanasa) shall be clean, spacious and sacred with stay of pure hearted people(apta-avyabhicharinah). [Su.Sa. Sutra Sthana 46/446] Utensils made up of metals shall be used to process and store cooked food. [Su.Sa.Sutra Sthana 46/449-457]

===Duration of taking meals===  

===Duration of taking meals===  

One should not eat too fast to avoid entry of food particles in nasal passage. By eating with normal speed, the person is able to ascertain the qualities and taste of the food or even detect any defects in the food. [Cha.Sa.[[Vimana Sthana]]1/25.7]

One should not eat too fast to avoid entry of food particles in nasal passage. By eating with normal speed, the person is able to ascertain the qualities and taste of the food or even detect any defects in the food. [Cha.Sa.[[Vimana Sthana]] 1/25.7]

One should not eat too slow. Eating too slow can affect satiety and lead to eating in excess quantity. As the time passes, the cooked food becomes cold and is not digested properly. [Cha.Sa.[[Vimana Sthana]]1/25.8]

 

One should not eat too slow. Eating too slow can affect satiety and lead to eating in excess quantity. As the time passes, the cooked food becomes cold and is not digested properly. [Cha.Sa.[[Vimana Sthana]] 1/25.8]

 

A research on eating speed shows that eating quickly (within 9 minutes) leads to poor digestion, increased weight gain, and lower satisfaction. However, slow eating for 29 minutes showed better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction. <ref> Available from https://www.precisionnutrition.com/all-about-slow-eating#:~:text=At%20the%20University%20of%20Rhode,consumed%203.1%20ounces%20per%20minute. Cited on 03/07/2020</ref>Mindful eating has suggested ideal eating time as 20 minutes with complete attention on meals.<ref name="mindful eating"/>

A research on eating speed shows that eating quickly (within 9 minutes) leads to poor digestion, increased weight gain, and lower satisfaction. However, slow eating for 29 minutes showed better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction. <ref> Available from https://www.precisionnutrition.com/all-about-slow-eating#:~:text=At%20the%20University%20of%20Rhode,consumed%203.1%20ounces%20per%20minute. Cited on 03/07/2020</ref>Mindful eating has suggested ideal eating time as 20 minutes with complete attention on meals.<ref name="mindful eating"/>

===Eight specific factors before taking food===  

===Eight specific factors before taking food===  

Eight specific factors shall be considered while consuming food as they are responsible for good and bad effects on the health. [Cha.Sa.[[Sutra Sthana]]28/43]

Eight specific factors shall be considered while consuming food as they are responsible for good and bad effects on the health. [Cha.Sa.[[Sutra Sthana]] 28/43]

These eight specific factors are as described below:  

These eight specific factors are as described below:  

====1. Nature of food (prakriti) ====  

====1. Nature of food (prakriti) ====  

The natural properties of food like heavy or light to digest etc. shall be considered and appropriately combined as discussed earlier. [Cha.Sa.[[Vimana Sthana]]1/22.1]

The natural properties of food like heavy or light to digest etc. shall be considered and appropriately combined as discussed earlier. [Cha.Sa.[[Vimana Sthana]] 1/22.1]

The dietary guidelines focus on presence of proportion of carbohydrate, protein, fats, macro nutrients, micro nutrients, phytochemicals, anti-oxidants in the food item.

The dietary guidelines focus on presence of proportion of carbohydrate, protein, fats, macro nutrients, micro nutrients, phytochemicals, anti-oxidants in the food item.

====2. Processing of food (karana) ====

====2. Processing of food (karana) ====

The term ‘processing’ includes techniques of preparation and cooking fresh food. The food preparation techniques can modify properties of food substances. These properties are imparted by contact of water and fire, by cleansing, churning, place, time, infusing, steeping, etc. and also by the medium used for storage or preparing it (e.g., copper vessel, or earthen pot), etc. [Cha.Sa.[[Vimana Sthana]]1/22.2]  

The term ‘processing’ includes techniques of preparation and cooking fresh food. The food preparation techniques can modify properties of food substances. These properties are imparted by contact of water and fire, by cleansing, churning, place, time, infusing, steeping, etc. and also by the medium used for storage or preparing it (e.g., copper vessel, or earthen pot), etc. [Cha.Sa.[[Vimana Sthana]] 1/22.2]  

=====Eating warm and freshly cooked food=====

=====Eating warm and freshly cooked food=====

One should eat warm and freshly cooked food. It tastes well and the warmth stimulates digestion, reduces gastric emptying time, normalizes functions of vata and reduces kapha dosha which obstructs digestion. [Cha.Sa.[[Vimana Sthana]]1/25.1]

One should eat warm and freshly cooked food. It tastes well and the warmth stimulates digestion, reduces gastric emptying time, normalizes functions of vata and reduces kapha dosha which obstructs digestion. [Cha.Sa.[[Vimana Sthana]] 1/25.1]

Cooking exposes the food to heat and changes physical and chemical properties of food.  The digestibility and molecular patten of food is altered after cooking. It also alters the bacterial diversity in gut influencing the gut microbiome after digestion. The techniques of preparation of food can affect feeding time, interest of taking food and digestion processes. <ref> Available from https://www.medicalnewstoday.com/articles/326527#Possible-implications-for-human-health accessed on 02/07/2020  </ref>  It is observed that cooked and freshly prepared food is more preferred over raw food by humans.   

Cooking exposes the food to heat and changes physical and chemical properties of food.  The digestibility and molecular patten of food is altered after cooking. It also alters the bacterial diversity in gut influencing the gut microbiome after digestion. The techniques of preparation of food can affect feeding time, interest of taking food and digestion processes. <ref> Available from https://www.medicalnewstoday.com/articles/326527#Possible-implications-for-human-health accessed on 02/07/2020  </ref>  It is observed that cooked and freshly prepared food is more preferred over raw food by humans.   

Food processed and preserved by modern food technologies like smoking, curing, salting, adding sugar, and/or the addition of chemical preservatives alters natural properties. This food is harmful for health. Research shows that avoidance of processed food can reduce risk of obesity, type 2 diabetes, cancer and cardiovascular diseases. [Dietary guidelines for USA population pg. 25]<ref name ="USA Dietary guidelines"/>

Food processed and preserved by modern food technologies like smoking, curing, salting, adding sugar, and/or the addition of chemical preservatives alters natural properties. This food is harmful for health. Research shows that avoidance of processed food can reduce risk of obesity, type 2 diabetes, cancer and cardiovascular diseases. [Dietary guidelines for USA population pg. 25]<ref name ="USA Dietary guidelines"/>

One should eat with self-awareness i.e., knowing one’s own constitution, suitability and tastes. [Cha.Sa.[[Vimana Sthana]] 1/25]  

One should eat with self-awareness i.e., knowing one’s own constitution, suitability and tastes. [Cha.Sa.[[Vimana Sthana]] 1/25]  

===== Suitability of food to fundamental constitution (prakriti) of a person =====  

===== Suitability of food to fundamental constitution ([[prakriti]]) of a person =====  

 

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==== Taking water ====

==== Taking water ====

Water shall be taken in suitable quantity during meals and after meals. [Su.Sa.Sutra Sthana 46/482]  

Water shall be taken in suitable quantity during meals and after meals. [Su.Sa. Sutra Sthana 46/482]  

Drinking suitable quantity of water during meals assures proper passage of food in alimentary canal, mixing in stomach and digestion.  

Drinking suitable quantity of water during meals assures proper passage of food in alimentary canal, mixing in stomach and digestion.  

The improper dietary habits disturb process of digestion and metabolism([[agni]]), lead to formation of ama (undigested food and toxins) and cause severe diseases of various body systems.  [Cha.Sa.[[Chikitsa Sthana]] 15/42-49]. The following dietary habits can cause severe diseases or death.  

The improper dietary habits disturb process of digestion and metabolism([[agni]]), lead to formation of ama (undigested food and toxins) and cause severe diseases of various body systems.  [Cha.Sa.[[Chikitsa Sthana]] 15/42-49]. The following dietary habits can cause severe diseases or death.  

* Taking of wholesome and unwholesome food together (samashana) shall be avoided.  

* Taking of wholesome and unwholesome food together (samashana) shall be avoided.  

* Taking food in excess quantity or less quantity or at improper time (vishamashana) shall be avoided.  

* Taking food in excess quantity or less quantity or at improper time (vishamashana) shall be avoided.