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ARTHRITIS / GOUT DIET CHART

Gathiya, Joint Pain aur Sujan ke Liye Vishesh Aahar Yojana

🍽️ Din Ka Khana – Meal Plan

⏰ Samay 🥗 Kya Khayein
Subah 7 AM Til-Khajur Doodh (calcium ke liye) YA Haldi + adrak + kali mirch kaadha (100ml) + 1 glass gunguna paani
Nashta 9 AM Oats daliya + flax seeds + seb
YA: Moong dal cheela + dahi  |  YA: Sprouts + kheera + nimbu salad + 4–5 badam + 2 akhrot
11 AM Amla (raw) YA Amla juice + Coconut water
Lunch 1 PM 1–2 bajra/jowar roti + moong dal (limited) + 2 boiled sabziyan (lauki, tinda) + salad + dahi
Haldi + kali mirch khaane mein zaroor dalein
Shaam 4 PM Adrak chai (bina doodh) YA Cherry juice (tart cherry – inflammation ke liye)
Vikal: 1 chamach flax seeds + paani
Dinner 7 PM ⚠️ ANAAJ NAHI – Lauki/Tinde/Tori soup (haldi + adrak zaroor) + Boiled vegetables + Dahi
YA: Sprouts salad
Sone se Pehle 9 PM Haldi doodh (golden milk) – 1 glass warm doodh + haldi + kali mirch
Raat ko Til aur Khajur bhigo dein (subah ke liye)

✅ Kya Khayein (EAT)

  • Haldi + kali mirch (curcumin – best anti-inflam.)
  • Adrak (raw ya kadha)
  • Omega-3: Flax, chia, walnut
  • Amla, nimbu (Vitamin C)
  • Lauki, tinda, tori (boiled)
  • Cherries / jamun (uric acid kam karta hai)
  • Dahi (calcium + probiotic)
  • Til-Khajur milk, Ghee (moderate), Moong dal

❌ Kya NA Khayein (AVOID)

  • Red meat, organ meat (liver, kidney)
  • Alcohol (BILKUL NAHI – uric acid badhata hai)
  • Samudri khaana / Seafood
  • Arhar dal (zyada – high purine)
  • Shimla mirch, baingan (nightshade)
  • Sugar, cold drinks (fructose)
  • Refined carbs, maida, processed food
  • Palak (zyada – oxalate), Nuts (limited)

💡 Special Remedy – Til-Khajur Doodh: Raat ko 2 chamach Til + 2 Khajur paani mein bhigo dein। Subah blend karke chhan lein aur piyein। Iron, Calcium, B12 ke liye behad faydemand। Haddiyaan mazboot hoti hain, inflammation kam hoti hai।

⚕️ Yeh diet chart sirf margdarshan ke liye hai। Apne doctor ki salah zaroor lein।