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<p style="text-align:justify;">Among daily consumable food items mentioned in classical Ayurvedic texts, <b>green gram</b> (<i>Mudga</i> i.e. <i>Vigna radiata</i> L.), easily available in all parts of India, has been described best in Shamidhanya i.e. pulses. It has high nutritional value. It is a good source of protein, carbohydrate, potassium, magnesium, calcium, phosphorous, iron and vitamins like carotene, thiamine, niacin, riboflavin, ascorbic acid.<ref name="ref77"></ref> Its regular consumption can regulate enterobacterial flora of the intestine, decrease absorption of toxic substances, reduce the risk of hypercholesterolemia and coronary heart disease, and prevent cancer. Extracts of green gram were also found to have a potent scavenging activity against reactive oxygen and nitrogen species and an inhibitory effect on low-density lipoprotein oxidation.<ref name="ref78"></ref><ref name="ref79"></ref><p style="text-align:justify;">'''Red rice''' (''Shashtika shali- Oryza sativum'' L.), grown in Kerala and known locally by the Dravidian name Njavara. has been described as best among ''Shukadhanya'' i.e. cereals. It is a very good source of carbohydrate, vitamin B complex and minerals like Iron.<p style="text-align:justify;">'''Wheat''' (''Godhuma- Triticum aestivum'' L.) is a good source of carbohydrate, vitamins like'', thiamine, niacin, calcium, and vitamin B<sub>6</sub>'' and minerals like ''iron''. <p style="text-align:justify;">'''Cow’s milk''' (''Godugdha'') is compatible since birth, increases vital power of the body. It is a source of high-quality protein, calcium and vitamins like vitamin A, riboflavin, niacin and folic acid. <p style="text-align:justify;">'''Cow’s ghee''' (''Goghrita'') has been described in Ayurvedic texts to possess many beneficial properties like rejuvenating, nootropic, improves immunity, energy, luster, beauty, promotes longevity, aphrodisiac. It contains omega-3 fatty acids, Docosahexaenoic acid (DHA) which improve cardiovascular health. It can penetrate blood brain barrier and also to facilitate building or supporting the biochemical activities of tissues such as neurons.<p style="text-align:justify;">'''Rock salt''' (''Saindhava'') has been advised for daily use in the texts of Ayurveda. It is best among all salts because all other salts have hot potency and penetrating property. They vitiate ''Kapha'', ''Pitta'' which produce laxity in muscles and diseases like hair fall, grey hair. Yet, worldwide common salt is being used in daily diet. Chemical formula of both is same as NaCl but the contents of both differ as rock salt contains some extra minerals like potassium which are beneficial to the health. Sodium has a contractile mechanism while potassium has proven to have a relaxing effect on the smooth muscles of the arterioles which prevents hypertension.<p style="text-align:justify;">'''Indian gooseberry''' (''Amalaki-Phyllanthus emblica'' L.) has rejuvenating property and promotes longevity, maintains the equilibrium of the three ''Dosha''. It is a rich source of ''vitamin C'', effective in free radical scavenging. <p style="text-align:justify;">'''Pomegranate''' (''Dadima- Punica granatum'' L.) and '''dry grape''' (''Mridvika- Vitis vinifera'' L.) are mentioned as ‘best among wholesome diet''.''’ Pomegranate is rich source of flavonoids, vitamin C and E. Dry grape contains vitamin B<sub>3</sub>, B<sub>6</sub>, B<sub>1</sub>, B<sub>2</sub> and B<sub>9</sub>. <p style="text-align:justify;">'''''Haritaki''''' (''Terminalia chebula'' Retz.) possess strong rejuvenating property and alleviate all the three ''Dosha.''<p style="text-align:justify;">'''''Jivanti''''' (Cork swallow-wort- ''Leptadenia reticulata'' Retz'''./''' Holostemma ada-kodien) has been described as the best among all the vegetables as it alleviates all the three ''dosha'' and is a  rich source of vitamin A. <p style="text-align:justify;">'''Rock sugar''' (''Khanda sharkara'') has low    glycemic index while refined sugar which is commonly used in daily diet worldwide, has high glycemic index. It leads to obesity and diabetes mellitus by disturbing ghrelin-leptin-insulin equilibrium. <p style="text-align:justify;">'''White goosefoot/pigweed''' (''Vastuka''- Chenopodium album) is a nutritious leafy vegetable that is available during winters in Northern India. It is rich in proteins, essential amino acids, calcium, iron and vitamins A, C.<p style="text-align:justify;">'''Clover fern''' (''Sunishannaka''- Marsilea quadrifolia Linn.) found in south-west India, Nepal, China, central and southern Europe. It is a rich source of polyphenols with strong antioxidants.<p style="text-align:justify;">'''Pointed gourd''' (''Patola''- Trichosanthes dioica Roxb.) used as a vegetable in Bangladesh and Northern part of India, is rich in carbohydrates, vitamins like A and C, Potassium, Magnesium, Copper, Sulphur and Chlorine.<p style="text-align:justify;">'''Solely wholesome food items (''Ekanta hitakara dravya''):'''Water, ghee/clarified butter, milk and rice are solely wholesome food items mentioned in Sushruta samhita. They are always suitable and accustomed to human being by birth.<p style="text-align:justify;"><big>'''[[Special:ContactMe|Send us your suggestions and feedback on this page.]]'''</big>
+
<p style="text-align:justify;">Among daily consumable food items mentioned in classical Ayurvedic texts, <b>green gram</b> (<i>Mudga</i> i.e. <i>Vigna radiata</i> L.), easily available in all parts of India, has been described best in Shamidhanya i.e. pulses. It has high nutritional value. It is a good source of protein, carbohydrate, potassium, magnesium, calcium, phosphorous, iron and vitamins like carotene, thiamine, niacin, riboflavin, ascorbic acid.<ref name="ref77"></ref> Its regular consumption can regulate enterobacterial flora of the intestine, decrease absorption of toxic substances, reduce the risk of hypercholesterolemia and coronary heart disease, and prevent cancer. Extracts of green gram were also found to have a potent scavenging activity against reactive oxygen and nitrogen species and an inhibitory effect on low-density lipoprotein oxidation.<ref name="ref78"></ref><ref name="ref79"></ref> <br/>'''Red rice''' (''Shashtika shali- Oryza sativum'' L.), grown in Kerala and known locally by the Dravidian name Njavara. has been described as best among ''Shukadhanya'' i.e. cereals. It is a very good source of carbohydrate, vitamin B complex and minerals like Iron.<ref name="ref80"></ref><ref name="ref81"></ref> <br/>'''Wheat''' (''Godhuma- Triticum aestivum'' L.) is a good source of carbohydrate, vitamins like'', thiamine, niacin, calcium, and vitamin B<sub>6</sub>'' and minerals like ''iron''. <br/>'''Cow’s milk''' (''Godugdha'') is compatible since birth, increases vital power of the body. It is a source of high-quality protein, calcium and vitamins like vitamin A, riboflavin, niacin and folic acid. <br/>'''Cow’s ghee''' (''Goghrita'') has been described in Ayurvedic texts to possess many beneficial properties like rejuvenating, nootropic, improves immunity, energy, luster, beauty, promotes longevity, aphrodisiac. It contains omega-3 fatty acids, Docosahexaenoic acid (DHA) which improve cardiovascular health.<ref name="ref82"></ref> It can penetrate blood brain barrier and also to facilitate building or supporting the biochemical activities of tissues such as neurons.<ref name="ref83"></ref> <br/>'''Rock salt''' (''Saindhava'') has been advised for daily use in the texts of Ayurveda. It is best among all salts because all other salts have hot potency and penetrating property. They vitiate ''Kapha'', ''Pitta'' which produce laxity in muscles and diseases like hair fall, grey hair. Yet, worldwide common salt is being used in daily diet. Chemical formula of both is same as NaCl but the contents of both differ as rock salt contains some extra minerals like potassium which are beneficial to the health. Sodium has a contractile mechanism while potassium has proven to have a relaxing effect on the smooth muscles of the arterioles which prevents hypertension.<ref name="ref84"></ref><ref name="ref85"></ref> <br/>'''Indian gooseberry''' (''Amalaki-Phyllanthus emblica'' L.) has rejuvenating property and promotes longevity, maintains the equilibrium of the three ''Dosha''. It is a rich source of ''vitamin C'', effective in free radical scavenging. <br/>'''Pomegranate''' (''Dadima- Punica granatum'' L.) and '''dry grape''' (''Mridvika- Vitis vinifera'' L.) are mentioned as ‘best among wholesome diet''.''’ Pomegranate is rich source of flavonoids, vitamin C and E. Dry grape contains vitamin B<sub>3</sub>, B<sub>6</sub>, B<sub>1</sub>, B<sub>2</sub> and B<sub>9</sub>. <br/>'''''Haritaki''''' (''Terminalia chebula'' Retz.) possess strong rejuvenating property and alleviate all the three ''Dosha.'' <br/>'''''Jivanti''''' (Cork swallow-wort- ''Leptadenia reticulata'' Retz'''./''' Holostemma ada-kodien) has been described as the best among all the vegetables as it alleviates all the three ''dosha'' and is a  rich source of vitamin A. <br/>'''Rock sugar''' (''Khanda sharkara'') has low    glycemic index while refined sugar which is commonly used in daily diet worldwide, has high glycemic index. It leads to obesity and diabetes mellitus by disturbing ghrelin-leptin-insulin equilibrium. <br/>'''White goosefoot/pigweed''' (''Vastuka''- Chenopodium album) is a nutritious leafy vegetable that is available during winters in Northern India. It is rich in proteins, essential amino acids, calcium, iron and vitamins A, C.<ref name="ref88"></ref> <br/>'''Clover fern''' (''Sunishannaka''- Marsilea quadrifolia Linn.) found in south-west India, Nepal, China, central and southern Europe. It is a rich source of polyphenols with strong antioxidants. <br/>'''Pointed gourd''' (''Patola''- Trichosanthes dioica Roxb.) used as a vegetable in Bangladesh and Northern part of India, is rich in carbohydrates, vitamins like A and C, Potassium, Magnesium, Copper, Sulphur and Chlorine. <br/>'''Solely wholesome food items (''Ekanta hitakara dravya''):'''Water, ghee/clarified butter, milk and rice are solely wholesome food items mentioned in Sushruta samhita. They are always suitable and accustomed to human being by birth.</p>
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<big>'''[[Special:ContactMe|Send us your suggestions and feedback on this page.]]'''</big>
  
 
== References ==
 
== References ==

Revision as of 14:49, 24 October 2023

Cite.png

Nitya means regulary or daily. Sevaniya means consumable. This chapter is about daily consumable and non consumable food items as prescribed in ayurveda and their contemporary aspects.

Need of concept of ‘Nitya sevaniya’ (daily consumable) food:

Nutrition is a prerequisite for healthy life. A proper diet is essential from a very early age of life for growth, development, and active life. Nutrition is the science that deals with all the factors of which food is composed and how proper nourishment is brought about. Due to a lack of time and awareness, junk food intake has been increasing. ‘Junk foods' are foods that lack nutrients like vitamins and minerals and are high in calories, salts, sugars, and fats.[1] Junk food is so-called because it doesn’t play a role in healthy eating, especially if it's eaten excessively or frequently. An unhealthy diet is one of the leading risks for the global disease burden, mainly for noncommunicable diseases such as cardiovascular diseases, diabetes, and cancer.[2] So, there is a need to elaborate on the concept of daily consumable and non-consumable food items.

Contributors
Section/Chapter/topic Concepts & Contemporary practices/Nitya sevaniya and asevaniya dravya
Author Deshmukh Saylee1
Editor Deole Y.S.3
Affiliations 1 RRAP Central Ayurveda Research Institute, CCRAS, Worli, Mumbai, India
2 Rheumatologist, Orlando, Florida, U.S.A.
3 Department of Kayachikitsa, G. J. Patel Institute of Ayurvedic Studies and Research, New Vallabh Vidyanagar, Gujarat, India
Correspondence emails dsaylee@ymail.com,
carakasamhita@gmail.com
Publisher Charak Samhita Research, Training and Development Centre, I.T.R.A., Jamnagar, India
Date of publication: September 27, 2023
DOI 10.47468/CSNE.2023.e01.s09.153

Etymology and meaning

Wholesome called “Pathya” in Ayurveda is the regimen that does not adversely affect the body channels i.e., Patha/Srotasa. The word “Nitya” means constantly/continuously. Criteria for the classification of food items have not been clearly mentioned in the texts of Ayurveda but in context of vitiation of body channels (srotodushti), Acharya Charaka has stated that food and regimens that promote the morbidity by aggravation of doshas and go contrary to the well-being of dhatu vitiates the channels. With the help of this quotation, it can be said that the food that leads to vitiation of body channels by vitiation of dosha and dhatu can be considered as daily non-consumable (nitya asevaniya). On the contrary, it can be said that a diet that does not lead to any srotodushti by vitiation of any dosha and dhatu can be said as daily consumable (nitya sevaniya), maintaining equilibrium of all the dosha.
Daily consumable and daily non-consumable food items have been quoted in ‘Matrashitiya Adhyaya’ of Charaksamhita and Ashtangahrudaya, ‘Annapanavidhi adhyaya’ of Ashtanga Samgraha and Viharavarga of Kaiyyadevanighantu. In a similar context, Ekanta hitakara (solely wholesome) and Ekanta ahitakara (solely unwholesome) food etc. have also been described at various places in the texts of Ayurveda. Nitya sevaniya and Ekanta hitakara dravya have been stated for daily intake for maintenance of health because of their specific properties described in the texts of Ayurveda, while Nitya asevaniya and Ekanta ahitakara dravya are prohibited for regular/long time use because of their harmful effects on body.

Daily consumable food items

List of daily consumable food items described in Charak Samhita, Ashtanga hridaya, Ashtanga samgraha and Kaiyyadeva Nighantu is as follows:

Some food items have been uniquely mentioned like:
  • Indian gooseberry- Emblica officinalis Gaertn (Amalaki)
  • Cow’s milk (Godugdha)
  • Cow’s ghee (Goghrita)
  • Meat of animal in arid climate (Jangala mamsa)
  • Honey (Madhu)
  • Rainwater (Antariksha jala)
  • Green gram- Vigna radiata L. (Mudga)
  • Rock salt- Sodii chloridum (Saindhava)
  • Rice- Oryza sativum L. (Shashtika Shali)
  • Barley- Hordeum vulgare L. (Yava)
 Ch.Su.5/12
A.Sa.Su.10/45,
A.Hr.Su.8/42,
Kai.Ni.7/277
  • Unripen radish-Raphanus sativus L. (Bala mulaka)
  • Pomegranate-Punica granatum L. (Dadima)
  • Wheat- Triticum aestivum L. (Godhuma)
  • Cork swallow wort- Leptadenia reticulata Retz./ Holostemma adakodien schultes (Jivanti)
  • Dried grapes-Vitis vinifera L. (Mridvika)
  • Chebulic myrobalan- Terminalia chebula Retz. (Pathyaa/Haritaki)
  • Pointed gourd- Trichosanthes dioica Roxb. (Patola)
  • Rock sugar (Sharkara)
 A.Sa.Su.10/45,
A.Hr.Su.8/42,
Kai.Ni.7/277
  • Clover fern plant- Marsilea quadrifolia Linn. (Sunishannaka)
  • White goosefoot/ pigweed- Chenopodium album L. (Vastuka)
 A.Sa.Su.10/45,
A.Hr.Su.8/42,

Properties of daily consumable food items from different classics and contemporary sciences are summarized in Table-2.

SN Items Taste Post digestive effect Potency

Prop

erties

Effect on Dosha

Pharmacological properties

References
1.        Indian gooseberry sour, sweet, bitter, astringent, pungent Sweet cold dry alleviates all the 3 Dosha antioxidant, immuno-modulatory, hepato-protective ,  cyto-protective [3],[4],[5],[6]
2.        Rainwater Unmanifested - cold - alleviates all the 3 Dosha, purifies blood -
3.        Pomegranate Sour, astringent, sweet sweet cold - alleviates Vata, does not vitiate Kapha & Pitta antioxidant, skin protecting activity against AGEs and UV-A, hepatoprotective, immune-modulatory, cytoprotective, embryo-protective. [7],[8],[9],[10],[11]
4.        Cow’s milk sweet Sweet cold - alleviates Vata & Pitta anti-oxidant, immunomodulatory, gut protective [12],[13]
5.        Cow’s ghee sweet Sweet cold - alleviates Vata & Pitta antioxidant, and anti-atherogenic properties, gastroprotective and adaptogenic, antimicrobial activity, immunostimulant, antioxidant and hepatoprotective activity. [14],[15],[16],[17]
6.        Wheat sweet Sweet cold Heavy, unctuous   alleviates Vata & Pitta anti- oxidant, anti-hyperlipidemic, neuro-protective, anti-microbial activity, protective to the skin and gastric, intestinal mucosa. [18],[19],[20],[21],[22],[23],[24]
7.        Meat of arid animal astringent, sweet - cold - alleviates all the 3 Dosha, at some extent causing fluid secretion -
8.        Leptadenia reticulata Retz./ Holostemma adakodien schultes sweet Sweet cold - alleviates all the 3 Dosha antioxidant, free radical scavenging property, hepatoprotective, anti-bacterial, anti-inflammatory     [25],[26],[27],[28],[29]
9.        Honey astringent, sweet Pungent cold - alleviates Kapha & Pitta, partially vitiates Vata  hepatoprotective, cardio- protective, cyto-protective, immunomodulatory, hepatoprotective and nephroprotective properties. [30],[31],[32],[33]
10.     Dry grapes sweet Sweet cold - alleviates Vata & Pitta antioxidant, hepato-protective, immuno-modulatory, Vaso protective, neuroprotective, anti-cancer, cardioprotective, gastroprotective and nephroprotective properties. [34],[35],[36],[37],[38],[39], [40],[41]
11.     Green gram astringent, sweet Pungent cold Laghu, Vishada alleviates Kapha & Pitta, partially vitiates Vata  anti-oxidant, anti-hyperglycemic, anti-anemic, anti-hyperlipidemic, anti-microbial [42],[43],[44],[45],[46]
12.     Unripen radish pungent, bitter - hot - alleviates all the 3 Dosha - -
13.     Chebulic myrobalan Astringent, pungent, bitter, Madhura sweet, sour sweet hot - alleviates all the 3 Dosha antioxidant and anti-microbial, anti-aging, cardio-protective, hepato-protective activities [47],[48],[49],[50]
14.     Pointed gourd bitter, pungent Sweet hot - alleviates all the 3 Dosha antihyperglycemic, antihyperlipidemic, antitumor, cytotoxic, arsenic poisoning ameliorative, anti-inflammatory, antidiarrheal [51]
15.     Rock salt salty, sweet Sweet cold - alleviates all the 3 Dosha - -
16.     Red rice sweet, astringent Sweet cold - alleviates all the 3 Dosha antioxidant, cytoprotective, immunomodulatory, hepatoprotective. [52],[53],[54],[55]
17.     Rock sugar sweet Sweet cold - alleviates Pitta - -
18.     Clover fern sweet, astringent - cold - alleviates all the 3 Dosha anti-inflammatory activity, diuretic activity, anti-venom activity, hypo glycemic activity and anti-bacterial activity [56],[57],[58],[59],[60],[61],[62],[63]
19.     White goosefoot/ pigweed sweet Pungent cold - alleviates all the 3 Dosha anti-inflammatory, analgesic, gastroprotective, hepato-protective, anticancer, antioxidant, antimicrobial , [64],[65],[66],[67]
20.     Hordeum vulgare L. sweet, astringent Pungent cold - alleviates Kapha & Pitta anti-inflammatory, immunomodulatory [68],[69]

Among daily consumable food items mentioned in classical Ayurvedic texts, green gram (Mudga i.e. Vigna radiata L.), easily available in all parts of India, has been described best in Shamidhanya i.e. pulses. It has high nutritional value. It is a good source of protein, carbohydrate, potassium, magnesium, calcium, phosphorous, iron and vitamins like carotene, thiamine, niacin, riboflavin, ascorbic acid.[70] Its regular consumption can regulate enterobacterial flora of the intestine, decrease absorption of toxic substances, reduce the risk of hypercholesterolemia and coronary heart disease, and prevent cancer. Extracts of green gram were also found to have a potent scavenging activity against reactive oxygen and nitrogen species and an inhibitory effect on low-density lipoprotein oxidation.[71][72]
Red rice (Shashtika shali- Oryza sativum L.), grown in Kerala and known locally by the Dravidian name Njavara. has been described as best among Shukadhanya i.e. cereals. It is a very good source of carbohydrate, vitamin B complex and minerals like Iron.[73][74]
Wheat (Godhuma- Triticum aestivum L.) is a good source of carbohydrate, vitamins like, thiamine, niacin, calcium, and vitamin B6 and minerals like iron.
Cow’s milk (Godugdha) is compatible since birth, increases vital power of the body. It is a source of high-quality protein, calcium and vitamins like vitamin A, riboflavin, niacin and folic acid.
Cow’s ghee (Goghrita) has been described in Ayurvedic texts to possess many beneficial properties like rejuvenating, nootropic, improves immunity, energy, luster, beauty, promotes longevity, aphrodisiac. It contains omega-3 fatty acids, Docosahexaenoic acid (DHA) which improve cardiovascular health.[75] It can penetrate blood brain barrier and also to facilitate building or supporting the biochemical activities of tissues such as neurons.[76]
Rock salt (Saindhava) has been advised for daily use in the texts of Ayurveda. It is best among all salts because all other salts have hot potency and penetrating property. They vitiate Kapha, Pitta which produce laxity in muscles and diseases like hair fall, grey hair. Yet, worldwide common salt is being used in daily diet. Chemical formula of both is same as NaCl but the contents of both differ as rock salt contains some extra minerals like potassium which are beneficial to the health. Sodium has a contractile mechanism while potassium has proven to have a relaxing effect on the smooth muscles of the arterioles which prevents hypertension.[77][78]
Indian gooseberry (Amalaki-Phyllanthus emblica L.) has rejuvenating property and promotes longevity, maintains the equilibrium of the three Dosha. It is a rich source of vitamin C, effective in free radical scavenging.
Pomegranate (Dadima- Punica granatum L.) and dry grape (Mridvika- Vitis vinifera L.) are mentioned as ‘best among wholesome diet.’ Pomegranate is rich source of flavonoids, vitamin C and E. Dry grape contains vitamin B3, B6, B1, B2 and B9.
Haritaki (Terminalia chebula Retz.) possess strong rejuvenating property and alleviate all the three Dosha.
Jivanti (Cork swallow-wort- Leptadenia reticulata Retz./ Holostemma ada-kodien) has been described as the best among all the vegetables as it alleviates all the three dosha and is a  rich source of vitamin A.
Rock sugar (Khanda sharkara) has low    glycemic index while refined sugar which is commonly used in daily diet worldwide, has high glycemic index. It leads to obesity and diabetes mellitus by disturbing ghrelin-leptin-insulin equilibrium.
White goosefoot/pigweed (Vastuka- Chenopodium album) is a nutritious leafy vegetable that is available during winters in Northern India. It is rich in proteins, essential amino acids, calcium, iron and vitamins A, C.[79]
Clover fern (Sunishannaka- Marsilea quadrifolia Linn.) found in south-west India, Nepal, China, central and southern Europe. It is a rich source of polyphenols with strong antioxidants.
Pointed gourd (Patola- Trichosanthes dioica Roxb.) used as a vegetable in Bangladesh and Northern part of India, is rich in carbohydrates, vitamins like A and C, Potassium, Magnesium, Copper, Sulphur and Chlorine.
Solely wholesome food items (Ekanta hitakara dravya):Water, ghee/clarified butter, milk and rice are solely wholesome food items mentioned in Sushruta samhita. They are always suitable and accustomed to human being by birth.


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References

  1. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref1
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  27. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref34
  28. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref35
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  31. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref38
  32. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref39
  33. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref40
  34. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref41
  35. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref42
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  40. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref47
  41. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref48
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  54. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref61
  55. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref62
  56. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref63
  57. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref64
  58. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref65
  59. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref66
  60. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref67
  61. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref68
  62. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref69
  63. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref70
  64. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref71
  65. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref72
  66. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref73
  67. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref74
  68. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref75
  69. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref76
  70. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref77
  71. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref78
  72. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref79
  73. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref80
  74. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref81
  75. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref82
  76. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref83
  77. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref84
  78. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref85
  79. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named ref88
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