Daily calorie requirements

Daily calorie requirements: For a 70 kg Nepali adult, we need to Consider daily calorie requirements as prescribed below:

Sedentary lifestyle: ~2000–2200 kcal/day

Moderately active: ~2400–2600 kcal/day

Very active: ~2800–3000 kcal/day

Below is a sample Nepali diet calorie chart (using common kitchen recipes). I’ve kept the quantities for one average serving.

Nepali Diet Calorie Chart (per serving, approximate)

Staple Foods

Cooked Rice (भात, 1 cup ~150 g) → 200 kcal

Cooked Lentils (दाल, 1 cup ~150 g) → 180 kcal

Dhido (ढिडो, 1 katori ~150 g, buckwheat/corn flour) → 220 kcal

Roti (रोटी, 1 medium, 40 g) → 120 kcal

Beaten Rice (चिउरा, 1 cup ~80 g) → 360 kcal

Flattened Rice with Curd (दही चिउरा, 1 bowl) → 400 kcal

Vegetables & Curries

Aloo Tarkari (आलु तरकारी, 1 cup ~150 g) → 150 kcal

Mixed Veg Curry (मिश्रित तरकारी, 1 cup ~150 g) → 120 kcal

Saag (साग, sautéed spinach/mustard greens, 1 cup ~100 g) → 60 kcal

Cauli Tarkari (गोभी तरकारी, 1 cup) → 100 kcal

Protein Sources

Egg (1 boiled) → 70 kcal

Chicken Curry (कुखुरा मासु, 1 cup ~150 g) → 250 kcal

Mutton Curry (खसीको मासु, 1 cup ~150 g) → 300 kcal

Paneer Curry (पनीर तरकारी, 1 cup ~150 g) → 280 kcal

Soyabean Curry (भटमास तरकारी, 1 cup) → 200 kcal

Snacks & Extras

Samosa (समोसा, 1 piece) → 150 kcal

Momo (मोमो, 1 piece chicken/veg) → 40–60 kcal

Sel Roti (सेल रोटी, 1 piece ~100 g) → 280 kcal

Pakauda (पकौडा, 5 small pieces) → 200 kcal

Dairy & Fruits

Milk (दूध, 1 glass ~200 ml) → 120 kcal

Curd/Yogurt (दही, 1 cup ~150 g) → 150 kcal

Apple (स्याउ, 1 medium) → 90 kcal

Banana (केरा, 1 medium) → 100 kcal

Orange (सुन्तला, 1 medium) → 60 kcal

Mango (आप, 1 medium) → 200 kcal

Oil/Ghee

1 tsp (५ ml तेल/घ्यू) → 45 kcal
(Nepali Mustard oil and ghee prepared from traditional Nepali Methods are best fats)

Example One-Day Meal Plan (≈2400 kcal, Moderately Active Adult)

Breakfast: 2 roti (240 kcal) + 1 boiled egg (70 kcal) + 1 cup tea with milk/sugar (90 kcal) + 1 banana (100 kcal) → 500 kcal

Mid-Morning: 1 cup beaten rice with curd (400 kcal) + orange (60 kcal) → 460 kcal

Lunch: 1.5 cup rice (300 kcal) + 1 cup dal (180 kcal) + 1 cup mixed veg curry (120 kcal) + ½ cup chicken curry (125 kcal) + 1 cup saag (60 kcal) → 785 kcal

Evening Snack: 5 momo (250 kcal) + tea (90 kcal) → 340 kcal

Dinner: 1 cup rice (200 kcal) + 1 cup lentil (180 kcal) + 1 cup aloo-tarkari (150 kcal) + 1 cup curd (150 kcal) → 680 kcal

Total ~2765 kcal (good for an active 70 kg Nepali adult)

Description of Ghee in Ayurvedic Samhita

Introduction

In Ayurveda, the ancient science of life and health, Ghrita (Ghee) is not just a food substance but a profound medicinal agent. It is glorified in almost all classical texts — Charaka Samhita, Sushruta Samhita, Ashtanga Hridaya, and Ashtanga Sangraha — as the best among all oleation substances (Sneha Dravyas). Ghee is revered for its nourishing, rejuvenating, intellect-enhancing, and life-prolonging properties.

Definition and Origin of Ghee

The Ayurvedic texts define ghee as:

“Ghritam medhyam rasayanam” — Ghee is intellect-promoting and rejuvenating.

In Charaka Samhita (Sutrasthana 13/13):

“Sarvasnehamadhye ghritam shreshtham”
– Among all oleaginous substances, ghee is the supreme.

In Sushruta Samhita, ghee is classified as:

Snigdha (unctuous), Sheetala (cooling), Madhura rasa (sweet taste), Vishya (aphrodisiac), and Rasayana (rejuvenator).

Properties of Ghee (Guna-Dharma)

Primary Qualities:
Snigdha – Lubricating, helps relieve dryness.

Sheetala – Cooling to body and mind.

Madhura Rasa – Sweet taste, nourishing.

Sookshma – Subtle, can penetrate deep tissues.

Therapeutic Properties:

Medhya – Enhances intellect and memory

Balya – Improves strength and immunity

Agnideepana – Kindles digestive fire

Rasayana – Anti-aging and restorative

Vrishya – Enhances reproductive capacity

Indications for Ghee Use

According to Charaka Samhita:

“Ghritam snehana medhyam cha, swapnakaram balapradam…”
Ghee enhances memory, promotes good sleep, improves strength, and pacifies Vata and Pitta.

Ghee is beneficial for:

Memory loss, brain fatigue, and insomnia

Digestive weakness and constipation

Nervous system disorders

Skin diseases and ulcerations

Detoxification and rejuvenation

Contraindications (When Not to Use Ghee)

Ghee should be avoided or minimized in:

Individuals with Kapha dominance, obesity

Poor digestion (Mandagni)

Those with Ama (undigested toxins)

Ghee in Therapeutic Use

In Panchakarma Therapy:

Snehana (Oleation therapy): Ghee is the prime substance used for internal oleation.

Old ghee (Purana Ghrita) is valued for deep tissue detox.

In Rasayana Therapy:

Ghee is the base for many rejuvenating formulations like Brahmi Ghrita, Ashwagandha Ghrita, etc.

In Ophthalmology:

Triphala Ghrita is used for vision enhancement and eye diseases.

In Psychological Disorders:

Ghee formulations like Saraswata Ghrita, Brahmi Ghrita help in conditions like anxiety, epilepsy, and insomnia.

Special Medicinal Ghee Formulations

Classical Ghee: Name and Primary Use

Brahmi Ghrita Memory, intellect, sleep disorders

Triphala Ghrita Eye diseases, vision strengthening

Ashwagandha Ghrita Strength, libido, rejuvenation

Yashtimadhu Ghrita Vocal cord, throat-related issues

Dashamoola Ghrita Vata disorders, joint pain

Aged Ghee (Purana Ghrita)

As per Charaka Samhita:

“Purāṇam ghritam vāyavyam, viṣaghnaṁ krimighnam cha…”
Aged ghee is effective in pacifying Vata, neutralizing poisons, and killing intestinal worms.

Ghee aged over 10 years is considered particularly potent and is used in special therapies.

Standards of Pure Traditional Ghee in Samhitas

Ayurvedic scriptures describe the ideal ghee as:

Purity Standards of Ghee Mentioned in the Samhita

Milk from cows and buffaloes that graze freely in pastures / under the sun

Milk from cows and buffaloes that eat pure grasses and herbs

Milk from cows and buffaloes that consume the husk of pure grains

Curd set by boiling the milk and storing it in a wooden vessel made of Daar wood

Butter prepared by churning the curd in a Daar wooden vessel and then clarified in a clean container

An environment enriched with the warmth of the sun and the cooling effect of the moon

Such ghee is rich in both Ayurvedic energetics and nutraceutical value.

Ghee in Modern Scientific Context

Modern research validates many Ayurvedic claims:

Ghee contains butyric acid, CLA, omega-3 fatty acids, antioxidants

Promotes gut health, brain function, skin vitality, and anti-inflammatory action

Emerging evidence supports ghee’s role in neurodegenerative and autoimmune diseases

Conclusion

Ghee, as described in the Ayurvedic Samhitas, is much more than a dietary fat — it is a potent Ojas-building, intellect-enhancing, and life-supporting substance. When prepared traditionally and consumed mindfully, it acts as a functional food, offering deep nourishment to body, mind, and spirit. Reviving the wisdom of using pure, traditional ghee as a core part of lifestyle and therapy can be a cornerstone in promoting holistic health in the modern world

Purity of Meat as Mentioned in the Ayurvedic Samhita

Ayurvedic classics—such as the Charaka Samhita, Sushruta Samhita, and Ashtanga Hridaya—have provided detailed descriptions of meat (mamsa). Ayurveda regards meat as balavardhaka (strength-promoting), poshaka (nutritive, nourishing tissues), and rasaprada (flavorful and pleasing). However, these benefits are only obtained if the meat is pure; impure meat becomes a cause of disease. Thus, the Samhitas explain specific standards for the purity of meat (mamsa-parishuddhata).

Definition of Pure Meat

Pure meat is defined in Ayurveda as that which comes from animals that:

consume natural and wholesome food,

live in a pure environment,

are slaughtered properly, without fear and pain,

are fresh, free from foul odor, discoloration, parasites, or contamination.

Basis of Meat Purity

Diet of the Animal

Charaka Samhita emphasizes the animal’s food.

Animals that eat pure grains, grasses, and wholesome food produce pure meat.

Carnivorous or scavenging animals, or those eating impure, rotten food, produce impure meat.

Habitat of the Animal

Animals living in forests, mountains, and natural environments provide pure meat.

Those from polluted, dirty, or stagnant places are impure.

Method of Slaughter

Killing should be done without cruelty or prolonged suffering.

Meat of animals slaughtered in a terrified, distressed, or violent state is considered impure.

Freshness and Sensory Qualities

Fresh, odorless, worm-free meat is pure.

Stale, putrid, discolored, and infested meat is impure.

Classification of Meat in Samhitas

Forest animals (Aranya mamsa) – such as deer, rabbit, certain birds; light, easily digestible.

Domestic animals (Grāmya mamsa) – like cow, goat, buffalo; nourishing and strengthening, but often heavy (guru).

Aquatic animals (Matsya) – fish are nutritive but some species are unwholesome.

Birds – duck, hen, swan, etc.; their qualities differ depending on species and digestibility.

Hazards of Impure Meat

Ayurvedic texts warn that impure meat leads to:

Āma formation (improper digestion, toxins),

Krimi roga (parasitic infestations),

Skin diseases including kushtha (leprosy-like disorders),

Digestive weakness (agnimandya),

Respiratory ailments (disorders of pranavaha srotas).

Regulations for Meat Consumption

Should be consumed according to season (ritu); e.g., winter for nourishment.

Should always be prepared with ghee, oil, and spices to aid digestion.

Should match individual constitution (satmya); otherwise, it causes imbalance.

Modern Relevance of Meat Purity

The standards of meat purity described in Samhitas align closely with modern food safety science:

Hygienic environment for rearing animals,

Ethical slaughtering methods,

Freshness and preservation (free from microbial contamination),

Nutritional purity depending on the animal’s diet and health.

Thus, Ayurveda established scientific principles of food safety and meat hygiene thousands of years ago.

Conclusion

The concept of purity of meat in Ayurvedic Samhitas encompasses the animal’s diet, living environment, health status, method of slaughter, freshness, and sensory qualities. Pure meat is considered medicinal, nutritive, and strength-promoting, whereas impure meat is disease-causing.

Therefore, Ayurveda presents meat consumption not merely as a matter of taste or tradition, but as a discipline deeply connected with health, nutrition, and disease prevention.

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