Obesity is one amongst the major health problems in this modern world thanks to the sedentary lifestyle and habits man had inculcated over the last few decades. It is predominant metabolic disorder because of increased body fat, which is described as Sthoulya in Ayurveda. It may be measured by weight and body mass index (BMI). BMI can be calculated by dividing patient’s weight in kilogram with person’s height in square metre.
BMI ranges in Adults
Acceptable range : 18.5-24.9
Overweight : 25.0-29.9
Obese : 30.0-39.9
Morbidly obese : over 40
Several factors such as sedentary lifestyle, lack of exercise, junk food culture, intermittent snacking, urbanization, psychological factors along with genetic predisposition play a major role in causing obesity or Sthoulya. Unhealthy food is the major villain for causing obesity. Obesity is commonly a result of consuming more calories than that are burned by physical activities like exercise and normal daily activities. The excessive body fat increases the risk of serious health problems. A current world health study claims that obesity is included among the top ten selected risk to health. People are merely gulping down so many things at a time but never getting enough nutrition in the process. With the hope of shedding the additional kilos gained, many a times we resort to extreme diets and starving leaving more bereft of energy than before. Ayurveda, emphasizes food as the major medicine, but not many folks are tuned into what should be included of us are aware of what should be included in our diet to remain healthy and to stay healthy and to confirm healthy weight loss.
Ayurveda advocates inclusion of Shami dhanya (pulses) for healthy weight loss.
Some of these foods can be included in your meal on a regular basis to cut back the surplus fat
Shimbi Dhanya (Pulses) for weight loss
According to Ayurveda, grains (Dhanya) that are found inside the pods is referred to as shimbi dhanya or legumes. Generally Shimbi dhanya are having Madhura (sweet) and Kashaya (astringent) taste. It is having dry quality and Sita (cold) in potency. It possess Katu vipaka (pungent taste after digestion), it will pacify Kapha and Pitta but slightly increases Vata, also Mutrala(diuretic)
- Mudga/ Phaseous mungo / Green gram
Among the legumes green gram is considered as the superior one and also included under nityasevana (indicated for regular usage) drugs. It is astringent and sweet in taste, pungent in vipaka, ununctuous, cold in potency, light and non-slimy. It alleviates the vitiated kapha and pitta. It is very light thereby easy to digest and wholesome. Green gram lower “bad” LDL cholesterol, blood pressure and blood sugar level and aids in healthy weight loss.
- Rajamasha/ Vinga cylinderica/ Cowpea
It is a laxative and palatable. It reduces semen, alleviates kapha and amlapitta (acid dyspepsia). It aggravates vata, is unctuous, astringent, non-slimy and heavy. Cowpeas are rich source of complex carbohydrates, therefore, individuals who eat these feel fuller, which can help maintain a healthy weight.
- Kulatha/ Dolichos biflorus / Horsegram
It is hot in potency, astringent in taste and sour in vipaka. It reduces semen, alleviates vitiated kapha and vata. It is rich in protein and fiber, help in healthy blood sugar level and reduce appetite. Horse gram is rich in nutrients, including protein and fiber. Some studies suggest that it may promote weight loss and improve heart health.
- Chanaka/ Cicer arietinum/ Chickpea
It is light, cold in potency, sweet with accompanying astringent taste and ununctuous. It is one of the earliest cultivated legumes. Chickpea seeds are high in protein which keeps you fuller and satiate hunger for a long time. Chickpeas and Bengal grams are used to make curries and are one of the most popular vegetarian foods in the Indian subcontinent served with variety of breads or steamed rice.
- Masura/ Lens cularis/ Lentils
It is light, cold in potency, sweet with accompanying astringent taste, ununctuous. It alleviates the vitiated kapha and pitta and rakta. It is very light thereby easy to digest and wholesome. It is rich in protein and fiber and very less in calories keeping you fuller for a long time. It is one of the cheapest and easily available options which can help people prevent or manage obesity and lose weight.
- Adhaki/ Cajanus cajan/ Pigeon pea
Alleviates the vitiation of kapha and pitta but aggravates vata. It is light, cold in potency, sweet with accompanying astringent taste, ununctuous. It alleviates the vitiated kapha and pitta and rakta. It is very light thereby easy to digest and wholesome. Pigeon peas are low in calories, cholesterol and saturated fats thus making it a healthy food option for weight loss. Dietary fiber present in this keeps one full for a long period of time, increases metabolic rate and helps in easy weight loss.
Legumes and pulses are the foremost underrated foods when it involves healthy weight loss. These foods are loaded with proteins and fiber and less in calories, making it a wholesome food. So don’t forget to add these in your soups, curries, salads and sprouts for healthy meal while trying to shed those extra kilos.
Editor: Dr. Anu PK
Email: editor@ayurvedam4you.webc.in
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