Balancing kapha. What should be the nutrition of kapha dosha according to Ayurveda Nutrition for excess kapha

In the human body, metabolism occurs every minute, every second. Dosha Kapha is the vital energy that regulates this exchange, therefore it must be stable, constant and slow, but at the same time confidently manage metabolic processes.

Kapha is considered the most constant, compared to Vatta and Pitta, so it is very difficult to unbalance it. But, either modern life with all its negative factors affecting the body, or some changes in human nature itself prove the opposite. As sad practice shows, dosha Kapha gets out of balance quite often. Hence the appearance of the so-called imbalance of fluids, leading to various diseases.

Ayurveda has ancient knowledge on how to balance Kapha using natural methods. Special nutrition helps to achieve the desired balance and get rid of Kapha diseases.

What is the role of Kapha dosha

Kapha is formed from the combination such basic elements, How water and land. It corresponds to the state of “mucus”, so it has the appropriate characteristics: soft, heavy, dense, viscous.

Kapha dosha is charged with maintaining fluid balance in the body. Also under its control are all the structural elements of the body - tendons, bones, muscles, etc.

The dosha is directly influenced by the Svadhisthana chakra and Muladhara chakra. Its location is the upper part of the chest cavity. You can learn more about doshas from the article on our website.

How to recognize Kapha type people: physical characteristics of dosha

From conception, people are predisposed to the predominance of one or more doshas. Much less often, an absolute balance of tridosha is observed in a person. The predominance of Kapha is reflected in everything: psychological and anatomical-physiological characteristics of the individual.

Physical description of Kapha dosha type people:

1. If If Kapha predominates in a woman, she is distinguished by roundness of shape, a certain fullness. And although her legs are usually short, she always moves smoothly, gracefully, measuredly, while demonstrating inner confidence.
2. Kapha men are distinguished by the width of their shoulders, hips and torso. They are stocky and powerful in appearance.
3. If we consider their constitution in general, then they usually have full arms and wide bones. They gain weight quite quickly if they do not eat properly, as their metabolism is slow.
4. The skin is moist, pale and smooth (people of nationalities whose dark skin color is genetically determined have a different feature, respectively).
5. The eyes are most often light, and the eyelashes are fluffy and thick. The hair is also thick.
6. The lips are full, the facial features are large.

From the outside Kapha type people look balanced, calm, all their actions are adequate and thoughtful. Some may even blame them for a lack of emotional response, but Vatta and Pitta should learn from their composure.

What disorders and diseases can an imbalance of Kapha dosha lead to?

Kapha most often loses balance under the influence of such factors:

• very cold and “difficult” food to digest;
• abuse of sweet, fatty, salty foods;
• excessive consumption of alcohol, which “slows down” the already calm Kapha;
• daytime nap;
• sedentary lifestyle;
• cold, damp weather;
• psychological experiences associated with self-flagellation, envy, pride.

Since Kapha is influenced by the second chakra of Svadhisthana, which is responsible for hormonal metabolic processes and the immune system, imbalance of the dosha will lead to blocking of the chakra . Svadhisthana governs the five waters in the human body, circulating in different organs:

1. Sleshaka– responsible for lubrication and elasticity of joints. Problems with Kapha balance can lead to the development of arthritis, rheumatism and various inflammatory diseases of the musculoskeletal system..
2. Avalabaka(heart) – gives strength and strength to the chest, supports the mobility of the limbs. An imbalance of avalabaki leads to frequent respiratory diseases.
3. Kleaka(stomach). When overexcitation of Kapha occurs, increased production of gastric juice is provoked, which often causes a person to experience a painful feeling of hunger.
4. Terpaka(nasal cavity). Cools and cleanses the nose, eyes, mouth. People of the Kapha type, subject to the harmonious functioning of the dosha, have good memory and sensitive perception. Terpaka is precisely responsible for this. If it is disrupted, stagnation occurs, leading to pathological accumulation of mucus. This contributes to the development of sinusitis, sinusitis, and pharyngitis.
5. Bodaka– is responsible for uniting all five waters. Promotes saliva production and provides taste perception. If an imbalance occurs, a person begins to overeat, and this, in turn, leads to overweight and even obesity.

So, Kapha imbalance most often becomes the cause of a number of pathological conditions and diseases:

• dyspnea;
• frequent colds;
• hypertension (high blood pressure);
• malignant neoplasms;
• digestive disorders;
• lymphadenitis (inflammation of the lymph nodes);
• skin diseases;
• diseases of the ENT organs, including inflammation of the sinuses;
• obesity.

At the psychological level, overexcitation of Kapha leads to slowness of mind, laziness, greed, and stubbornness. The person becomes melancholic, and a depressive state may develop.

Ways to restore Kapha balance

First of all, Ayurveda recommends taking into account the main characteristics of Kapha . Since it is cooling, heavy, calm and moist, when it dominates to restore the balance of the dosha procedures and means are used aimed at warming, stimulating, relieving and drying.

So, in order for Kapha dosha to return to normal, the following remedies and procedures are used:

• Excess fluid is removed with the help of diuretics, therapeutic fasting, diets, and also by stimulating sweating. Such measures help with lymphostasis, fever, bronchitis, and asthma.
• The taste of the products is very important in correcting doshas. For Kapha, remedies with a bitter taste are indicated, and a little less often - with an astringent and pungent taste.
• To improve digestion and cleanse the intestines, agents with stimulant, emetic and laxative effects are used.
• A person with Kapha dosha disorders is advised to wear jewelry or amulets made of gold and copper inlaid with yellow or red opal, red diamond, topaz, ruby, agate, red or yellow garnet. What these stones and metals have in common is that they carry the energy of Fire, activity and warmth, which Kapha lacks.

The most important Ayurvedic principle in correcting doshas is the use of only natural remedies given to man by nature.

Dietary food for healthy Kapha: what is useful and what is harmful

Kapha people enjoy every meal, so it is very difficult for them to go hungry. Since this is fraught with the appearance of excess weight, they need to carefully monitor their diet more than other doshas.

Nutritional principles that Kapha dosha people should adhere to:

1. It is advisable to eat only twice a day and strictly by the hour. The first meal should be at noon and it should be well nourishing and healthy. The second should take place in the evening and consist of light, easily digestible foods.
2. Food should have a warming effect, seasoned with hot and bitter spices. Here is some of the list of things that are good for Kapha:

• vegetables and greens - beets, asparagus, corn, Jerusalem artichoke, green peas, cabbage, pumpkin, broccoli, parsley, celery;
• fruits (also dried fruits) and berries - pears, apples, apricots, pomegranates, quinces, peaches;
• honey (in small quantities);
• porridge – buckwheat, corn, rye;
• Legumes recommended include yellow and black peas (chickpeas), red lentils;
• spices and herbs - anise, orange zest, dried ginger, sage, cardamom, cloves, thyme, black pepper, marjoram, basil, eucalyptus, tarragon, cilantro;
• drinks - a mixture of vegetable juices, prune compote, rice milk, teas (with raspberries, ginger, chamomile, hops, cinnamon).

Overcooked, fatty, very cold and hot, watery foods are harmful to Kapha. . Yeast bread, which takes a long time and is difficult to digest, as well as strong alcoholic drinks should also be removed from the diet.

Do not forget about the power of aromatherapy on the doshas. Kapha “loves” the smells of myrrh, rosemary, juniper, laurel, bergamot, eucalyptus and incense.

Kapha is responsible for nourishing the body, so an imbalance of kapha dosha is primarily associated with any excesses, for example, excess weight, an oversaturated lifestyle, excessive amounts of food, etc. More specifically, the following factors increase kapha:

• Foods that are too sweet, salty, sour, fatty or oily.
• Overeating or abuse of heavy foods.
• Excessive drinking, especially soft drinks.
• Slow digestion.
• Lack of physical activity.

If all these things are present on a regular basis, they can unbalance kapha dosha. You also need to remember that at the end of winter and spring, kapha is prone to aggravation, because These are her seasons.

Imbalance of kapha dosha: 7 signs

1. Weight gain or obesity. This is the most characteristic symptom and is the result of weak digestion.

2. Lethargy, depression, apathy— it appears when such qualities of kapha as heaviness, slowness and “fatness” become aggravated. You can deal with this problem with the help of physical exercises; Even active walking for 20-30 minutes every day will help. But you shouldn’t limit yourself to just that. Cultivate positive emotions.

3. Cold, cough, stuffy nose. The lungs are one of the characteristic places where kapha appears in the body, in the form of mucus and lung fluid. In this case, Pranayama - yogic breathing exercises - can help. They create a feeling of dryness and lightness in the lungs, which reduces kapha dosha.

4. Edema, fluid retention in the body. Such phenomena are usually associated with stagnation of the lymphatic system, which is also under the influence of kapha. To eliminate this problem, there is an Ayurvedic method of dry brushing, which stimulates the lymphatic system, “disperses” fluids, and reduces their stagnation. Also, certain yoga poses can help with fluid stagnation and swelling (for example, inverted poses help with swelling of the lower extremities, but there are specific features of performing such poses).

5. Increased levels of cholesterol and triglycerides. In this case, Guggul can help, but it is better to first consult a specialist to get the necessary recommendations on the use of Triphala.

6. Diabetes mellitus- is considered a disease of kapha dosha, and is often the result of excessive consumption of sweets and/or disruption of the pancreas. This disease also has a significant genetic component, i.e. predisposition to the disease can be inherited. However, by following the kapha dosha lifestyle and diet, the disease can be prevented.

7. Tumors. Growth is one of the functions of kapha. Any irregular or excessive growth processes in the body are a sign of an imbalance in the kapha dosha, such as benign tumors (lipomas, fibromas, or osteomas). On the other hand, malignant tumors are generally considered to be the result of an imbalance of all three doshas (vata, pitta and kapha).

Nutrition according to Ayurveda for kapha dosha is based on simple principles: since this constitutional type has the nature of heaviness, coolness, humidity, etc., then to balance it, food with opposite qualities is necessary: light, dry And warm.

Among the tastes, emphasis should be placed on , and, because they pacify kapha. Food must be limited, or even eliminated if it occurs.

Since kapha has a slow metabolism, it is necessary to help the body remove accumulated toxins. This is achieved, on the one hand, by its stimulation in the form of regular physical activity, and on the other, by fasting. You can do this once a week, consuming only juices from fresh vegetables and fruits, as well as vegetable puree soups during fasting. Such a fast will help the body remove toxins, and you will not experience much discomfort. By the way, if you follow such posts on a regular basis, it can help. Another good option for fasting is Ekadashi.

Diet is one of the most effective tools for bringing the dosha into balance. For kapha, it is better to eat small portions, with virtually no snacks; eat less sweets, but you can eat as many vegetables and suitable fruits as you like. The main meal should be at noon.

Below are foods that are good for kapha and those that should be limited. It must be remembered that most of us have not one, but often two doshas, ​​whose influence is the strongest, therefore, if, for example, in addition to kapha, you also have a strong dosha, then make the main priority in nutrition on recommendations for kapha, but also take into account , how different foods affect your pitta. There's a lot to consider to determine how certain products affect you specifically, so the recommendations below will serve as a good guide.

Prefer light food

The natural heaviness of kapha can be counteracted by light food. By “light food” we mean not only how it is digested, but also its density.

Hence the recommendation to eat more vegetables and fruits, because... They are light in nature and not very dense. You can eat both fresh and cooked (they are usually easier to digest, since kapha does not have such strong digestion as pitta, for example). Vegetables are given higher priority than fruits, because... vegetables are more suitable for kapha. Salads made from fresh vegetables are good in season. Herbal teas made from suitable herbs are good.

Heavy foods include hard cheeses, puddings, nuts, pies, cakes, wheat dishes, most types of flour and flour products, breads and pastries, anything fried (especially deep-fried), overly processed and refined foods - it is better to significantly limit such foods, or exclude it altogether.

By the way, if you eat a lot at one meal, this will also create a feeling of heaviness, so prefer small portions at one time. Do not overeat under any circumstances - this is a sure way to excess weight, which is so easy for kapha people to gain.

If we talk about proportions, then it is ideal to fill the stomach one third with food, another third with liquid, and reserve the remaining third for air. This way you will have good digestion.

Warm is better than cold

- cold by nature. Warm or hot food balances it out. Moreover, here we mean not only temperature, but also energy, for example, there are warming spices that can be added to dishes. Peppers have warming energy. When food is cooked on fire (electricity, gas), it also acquires thermal energy, so it is better for kaphas to give priority to freshly prepared food, especially in the cold season. Drinks are also best drunk at room temperature or hot. Warm water with honey is very useful - you can drink it a little throughout the day. Honey not only warms you, but also helps remove toxins.

Try not to drink ice-cold drinks or eat frozen foods - this is simply tragic for kapha dosha people. This also applies to leftover food that was put in the refrigerator - they adversely affect this dosha when subsequently consumed.

Prefer dry food

Kapha is moist and oily, dry foods will help balance it. Beans, potatoes, dried fruits, rice crackers, and puffed corn are suitable. When cooking, use a minimum of oil, preferring vegetable oil.

Avoid or limit fatty foods such as avocado, coconut, olives, whey, cheese, milk, nuts and seeds.

Do not overuse liquids, because... your dosha tends to retain them in the body. Drink just enough to satisfy your thirst and according to the time of year and activity level. Avoid foods that contain a lot of liquid, mucus or juice, such as melons, zucchini, yogurt, etc.

Rough food is better than tender food

This includes foods rich in fiber, such as raw vegetables and fruits. Kapha is gentle and soft in its qualities, so rough foods balance it. However, remember that cooked vegetables (stewed, boiled) are better absorbed, so you shouldn’t lean too heavily on raw vegetables. The same applies to fruits.

Good choices: cauliflower, broccoli, white cabbage, leafy vegetables, legumes.

Limit bananas, rice puddings, milk, cereals, cheeses and all similar foods with a soft or delicate texture.

Suitable Flavors for Kapha Dosha and Where to Find Them

Kapha is calmed by pungent, bitter and astringent tastes, and stimulated by sweet, sour and salty tastes. Knowing this, you will be able to determine which foods will help balance your dosha.

Spicy taste

It can be found in chili peppers, radishes, turnips, raw onions and most spices, which, by the way, are very good at reducing kapha.

By itself, the pungent taste is light, hot, rough and dry - in other words, the ideal taste for kapha dosha. Of course, you shouldn’t eat mainly very spicy food - you can ruin your stomach. But highlighting it (using it alongside others) is a good option. If you are not inclined to be spicy, there are milder spices that nevertheless have this taste - cloves, cardamom, cinnamon, ginger, garlic, paprika, etc.

The pungent taste cleanses the mouth and refreshes the senses. It stimulates digestion, thins secretions, clears the body's energy channels, improves sweating (which releases toxins), and thins the blood.

Bitter taste

It can be found in the following foods: kale, dandelion greens, wormwood, bitter melon, Jerusalem artichoke, burdock root, eggplant and dark chocolate.

Bitter taste is rough, dry, light and, in its effect, leads to a decrease or reduction of something. Again, these are the qualities needed to bring kapha into balance. However, among other things, it is also cool, which is not very good for this dosha, so it is advisable to season dishes with a bitter taste with warming spices.

The bitter taste also has a cleansing effect on the body; it cleanses the oral cavity and improves the sense of taste. It also tones the skin and muscles, improves appetite and digestion, helps absorb moisture, lymph, fat deposits in muscle tissue, stimulates the breakdown of fats and sweating.

Astringent taste

Astringent is a dry taste. It is found in legumes (adzuki beans, green beans, pinto beans, soybeans, etc.), some fruits and vegetables, some grains and baked goods: apples, cranberries, pomegranate, artichoke, broccoli, cauliflower, lettuce , rye, rice crackers.

In addition to dryness, the astringent taste has a rough and, to some extent, light nature. But since it is also cool and bitter, products containing it are best used together with warming herbs and spices. In some cases (as with pomegranates), you can simply enjoy the original product during the warmer months (i.e., the warm weather offsets the coolness of the astringent flavor).

The ability of an astringent taste to stimulate absorption and contraction processes helps to tone the body and make better use of fluids.

Tastes to Limit

Sweet taste

By nature, it is cool, heavy, moist, oily, and therefore increases kapha dosha. First of all, you need to limit your consumption of white refined sugar and sweets using it.

In addition, it is advisable to reduce the amount of sweet foods in your diet, such as fruits (not all, of course), some grains, root vegetables, milk, yogurt, ghee (it can be used in small quantities), nuts, seeds, vegetable oils ( they can also be added only a little) - all these products, to one degree or another, have a sweet taste, so kaphas should not abuse them.

The main problem with sweets is that this taste increases the tendency for kapha people to feel heavy, overweight, lethargic and excessive sleep. In addition, sweets can increase the secretion of mucus in the body, increase the risk of catching a cold, and suppress an already not very strong appetite.

Sour taste

It is worth limiting foods such as vinegar, cheese, sour cream, green grapes, oranges, pineapples and grapefruit. As a source of sour taste, you can simply drink freshly squeezed lemon or lime juice occasionally.

The sour taste has a moisturizing and oily nature that increases kapha. In addition, sour foods can increase thirst, lead to heaviness in the eyes and sluggishness in the body, and also increase the inherent tendency of kapha to retain fluid in the body and the tendency to become puffy.

Salty taste

The main source of salty taste is salt, which is moist and oily in nature and therefore increases kapha dosha.

Also, the salty taste promotes fluid retention in the body, increases blood pressure, can provoke inflammation in the intestines, ascites, wrinkles, gray hair, excessive thirst, and also dull the senses. It also fuels the desire for richer tastes and aromas, which can lead to emotional greed, which kapha dosha is naturally prone to.

Kapha dosha diet: how to eat?

In addition to suitable foods, we also need to consider how we eat. For kapha, 2-3 full meals a day are suitable, and it is better to eat at the same time so that your digestion is better. It can be helped by chewing a coin-sized piece of fresh ginger half an hour before meals, sprinkling it with a pinch of sea salt, adding a few drops of lime juice, and also adding a quarter teaspoon of honey. This recipe will help prepare the digestive system for eating food and its subsequent absorption.

You need to eat in a calm atmosphere, giving all your attention to how your body accepts food and gets satiation from it. Thanks to this simple technique, you will not only get more satisfaction from food, but you will also be able to avoid overeating, because. You will notice in time that you are full. This method also helps with emotional eating - when a person eats because he wants to suppress some emotions.

If you do have to eat fast food or kapha-raising foods, at least make sure they are hot enough to keep the portion small and add warming herbs and spices.

It is beneficial for kapha to fast regularly because... digestion is relatively weak, but energy in the body is retained, even if a person does not eat anything for some time. A short fast on fruits or fruit juices is suitable, or a longer one, but on a mono-diet (the best option is khichri).

Breakfast this may or may not be the case, especially if kapha is high. If you don’t have much of an appetite in the morning, then just eating a piece of fruit or drinking tea is enough. If you still can’t bear it without breakfast, here are some important points:

Let there be fresh fruit in the form of salad, smoothies, juices or stewed apples. If this is not enough, you can eat hot porridge (millet, oatmeal or barley). You can add dried fruits or a spoonful of honey to the porridge.

Muesli is also a good option; add warm rice milk to it and eat with a piece of rye bread cracker. For breakfast you can drink herbal tea (or green or black), but there is no particular need for it.

Dinner should be the main meal of the day. Let it consist of a large amount of stewed or fried vegetables, supplemented with legumes, suitable grains and unleavened bread.

Vegetable soup with lentils and cornbread are good options. You can add broccoli, greens, carrots, and green beans to the soup.

Here are more lunch ideas:

Braised cabbage with quinoa. Boiled Turkish peas with a spoonful of melted butter with tomato and spices. Green chili soup, dairy-free, with black beans, cilantro and lime juice.

Dinner, of course, should be a lighter lunch. You can serve it with soups and stews or even a smaller portion for lunch. If you are struggling with excess weight, you can skip dinner - it is better to eat something healthy for breakfast and lunch. Sometimes this option is also suitable: a more filling breakfast and a super-light dinner.

As options: legume soup with stewed green beans and a small portion of Basmati rice; pea soup with rye bread; potato soup and salad with suitable spices.

Kapha dosha nutrition is stimulating, warming and light. Let these simple recommendations help bring your dosha into balance and allow you to enjoy food without consequences.

The Key to Balancing Kapha Dosha is Precisely Calibrated Stimulation. By nature, Kapha is slow and calm. Its tendency is stability, interdependence and accumulation of power. Kapha, unbalanced, tends to maintain the status quo at all costs. To balance it, stimulation is necessary in the form of new impressions and sounds, people and events. All this applies to both the mental plane and the physical. Kapha type people, deprived of activity, become lazy and boring; Their digestion slows down, leading to the accumulation of ama (toxins) in the body, so it is especially important for them to maintain their inner fire with regular exercise and a varied diet.

A list of basic rules for balancing Kapha will help you make your daily routine more suitable for your dominant dosha:

*Strive to diversify your life .

Kapha needs to make a conscious effort to seek new areas of experience. They adore their home, which seems to them a place of peace, where difficulties have already been resolved. However, they have a very pronounced tendency to stagnation and decay, which leads to depression, characteristic of unbalanced Kapha.

*As with other doshas, ​​meditation is very helpful here , which allows Kapha to get rid of the inertia of its nature. What brings the highest inspiration into our lives is not external chains of events at all, but an internal spark of awakening and readiness to accept them. Nature has given us a keen interest in new ideas, new people and productive innovations. (There is a saying that man is the only creature willing to cross the ocean to look at the inhabitants of the “other side”). Having even a slight inclination towards meditation at first, Kapha types prefer to enjoy the spectacle of the procession before deciding whether to join it. They are characterized by a possessive attitude towards life, expressed in the accumulation of money, things, energy, status and love. But once they discover the ability to use their energy and strength as fuel for change, they take a great step in their own evolution. In this case, their ability to love and be loved doubles!

*Diet aimed at pacifying Kapha dosha – exclusion of any overeating, since people of this type gain weight very quickly. Hot ginger tea before meals helps to sharpen the sensitivity of the taste buds of the tongue and enhances digestion (chewing a pinch of fennel seeds after meals also helps.) If your stomach is weak, Ayurveda recommends drier and astringent foods - toast, crackers, apples and raw vegetables are great tonics digestive tract and eliminate excess Kapha.

*Kapha is the only dosha that is associated with sweet taste, so excess Kapha requires limiting sweetness . Avoid ice cream, milk, sweet desserts, white bread and butter. (Ayurveda classifies the last two products as sweets) - their consumption causes a runny nose, allergies and letorgic conditions characteristic of excess Kapha. A constant excess of sweets in food can lead to diabetes, a serious Kapha disorder. Fortunately, there is one natural sweet product that does not harm Kapha, and is even beneficial for it - honey. Taking one or two teaspoons, but no more, daily will help you eliminate excess Kapha from your body.

Improvement of Kapha dosha

Nutrition that balances Kapha

It will take a conscious effort to overcome Kapha's tendency to remain calm.

Breakfast (from 7 to 9 o'clock):

A small amount of liquid or fruit - before the main meal;

A small amount of salad or stewed vegetables (in season);

A small amount of starchy food (maybe with a little oil) or protein food (preferably without oil).

Lunch (from 13:00 to 15:00):

About the same as breakfast, only a little larger in volume and with other products (if you had starchy food in the morning, eat protein for lunch, and vice versa).

Dinner (from 18 to 19 hours):

It is better to refuse evening meals or choose one of the following:

Juice, fruit, raw carrots or other vegetables (in the warm season);

Herbal tea (decoction), dried fruits, stewed vegetables (during the cold season)

Programs for cleansing and healing the body for Kapha constitution

Basic program

Two Ayurvedic remedies, prepared according to recipes described in the canons of Ayurveda: Triphala Guggul (in this program can be replaced by Chyawanprash) and Grenim, are an excellent basic program for people of Kapha type constitution. – 1 tbsp. spoon 3 times a day with meals or with a cocktail.

5. Cocktail – 200 ml. prepared (whipped in a blender or mixer) cocktail instead of the 1st meal. For best results, replace 2 meals.

Preparation of a nutritious cocktail: 2 tbsp. lie shake the Rouge cocktail with 200 ml. low-fat milk, juice or kefir and 1 tbsp. lie Lecithin until light foam appears .

6. Rutacel – 1 teaspoon 2 times a day 1 hour before meals.

7. Spices “Balance Doshas” Kapha-balance – add to food and cocktails to taste.