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Composition, Arrangement & Layout
ਜਪੁ | Jup
ਸੋ ਦਰੁ | So Dar
ਸੋਹਿਲਾ | Sohilaa
ਰਾਗੁ ਸਿਰੀਰਾਗੁ | Raag Siree-Raag
Gurbani (14-53)
Ashtpadiyan (53-71)
Gurbani (71-74)
Pahre (74-78)
Chhant (78-81)
Vanjara (81-82)
Vaar Siri Raag (83-91)
Bhagat Bani (91-93)
ਰਾਗੁ ਮਾਝ | Raag Maajh
Gurbani (94-109)
Ashtpadi (109)
Ashtpadiyan (110-129)
Ashtpadi (129-130)
Ashtpadiyan (130-133)
Bara Maha (133-136)
Din Raen (136-137)
Vaar Maajh Ki (137-150)
ਰਾਗੁ ਗਉੜੀ | Raag Gauree
Gurbani (151-185)
Quartets/Couplets (185-220)
Ashtpadiyan (220-234)
Karhalei (234-235)
Ashtpadiyan (235-242)
Chhant (242-249)
Baavan Akhari (250-262)
Sukhmani (262-296)
Thittee (296-300)
Gauree kii Vaar (300-323)
Gurbani (323-330)
Ashtpadiyan (330-340)
Baavan Akhari (340-343)
Thintteen (343-344)
Vaar Kabir (344-345)
Bhagat Bani (345-346)
ਰਾਗੁ ਆਸਾ | Raag Aasaa
Gurbani (347-348)
Chaupaday (348-364)
Panchpadde (364-365)
Kaafee (365-409)
Aasaavaree (409-411)
Ashtpadiyan (411-432)
Patee (432-435)
Chhant (435-462)
Vaar Aasaa (462-475)
Bhagat Bani (475-488)
ਰਾਗੁ ਗੂਜਰੀ | Raag Goojaree
Gurbani (489-503)
Ashtpadiyan (503-508)
Vaar Gujari (508-517)
Vaar Gujari (517-526)
ਰਾਗੁ ਦੇਵਗੰਧਾਰੀ | Raag Dayv-Gandhaaree
Gurbani (527-536)
ਰਾਗੁ ਬਿਹਾਗੜਾ | Raag Bihaagraa
Gurbani (537-556)
Chhant (538-548)
Vaar Bihaagraa (548-556)
ਰਾਗੁ ਵਡਹੰਸ | Raag Wadhans
Gurbani (557-564)
Ashtpadiyan (564-565)
Chhant (565-575)
Ghoriaan (575-578)
Alaahaniiaa (578-582)
Vaar Wadhans (582-594)
ਰਾਗੁ ਸੋਰਠਿ | Raag Sorath
Gurbani (595-634)
Asatpadhiya (634-642)
Vaar Sorath (642-659)
ਰਾਗੁ ਧਨਾਸਰੀ | Raag Dhanasaree
Gurbani (660-685)
Astpadhiya (685-687)
Chhant (687-691)
Bhagat Bani (691-695)
ਰਾਗੁ ਜੈਤਸਰੀ | Raag Jaitsree
Gurbani (696-703)
Chhant (703-705)
Vaar Jaitsaree (705-710)
Bhagat Bani (710)
ਰਾਗੁ ਟੋਡੀ | Raag Todee
ਰਾਗੁ ਬੈਰਾੜੀ | Raag Bairaaree
ਰਾਗੁ ਤਿਲੰਗ | Raag Tilang
Gurbani (721-727)
Bhagat Bani (727)
ਰਾਗੁ ਸੂਹੀ | Raag Suhi
Gurbani (728-750)
Ashtpadiyan (750-761)
Kaafee (761-762)
Suchajee (762)
Gunvantee (763)
Chhant (763-785)
Vaar Soohee (785-792)
Bhagat Bani (792-794)
ਰਾਗੁ ਬਿਲਾਵਲੁ | Raag Bilaaval
Gurbani (795-831)
Ashtpadiyan (831-838)
Thitteen (838-840)
Vaar Sat (841-843)
Chhant (843-848)
Vaar Bilaaval (849-855)
Bhagat Bani (855-858)
ਰਾਗੁ ਗੋਂਡ | Raag Gond
Gurbani (859-869)
Ashtpadiyan (869)
Bhagat Bani (870-875)
ਰਾਗੁ ਰਾਮਕਲੀ | Raag Ramkalee
Ashtpadiyan (902-916)
Gurbani (876-902)
Anand (917-922)
Sadd (923-924)
Chhant (924-929)
Dakhnee (929-938)
Sidh Gosat (938-946)
Vaar Ramkalee (947-968)
ਰਾਗੁ ਨਟ ਨਾਰਾਇਨ | Raag Nat Narayan
Gurbani (975-980)
Ashtpadiyan (980-983)
ਰਾਗੁ ਮਾਲੀ ਗਉੜਾ | Raag Maalee Gauraa
Gurbani (984-988)
Bhagat Bani (988)
ਰਾਗੁ ਮਾਰੂ | Raag Maaroo
Gurbani (889-1008)
Ashtpadiyan (1008-1014)
Kaafee (1014-1016)
Ashtpadiyan (1016-1019)
Anjulian (1019-1020)
Solhe (1020-1033)
Dakhni (1033-1043)
ਰਾਗੁ ਤੁਖਾਰੀ | Raag Tukhaari
Bara Maha (1107-1110)
Chhant (1110-1117)
ਰਾਗੁ ਕੇਦਾਰਾ | Raag Kedara
Gurbani (1118-1123)
Bhagat Bani (1123-1124)
ਰਾਗੁ ਭੈਰਉ | Raag Bhairo
Gurbani (1125-1152)
Partaal (1153)
Ashtpadiyan (1153-1167)
ਰਾਗੁ ਬਸੰਤੁ | Raag Basant
Gurbani (1168-1187)
Ashtpadiyan (1187-1193)
Vaar Basant (1193-1196)
ਰਾਗੁ ਸਾਰਗ | Raag Saarag
Gurbani (1197-1200)
Partaal (1200-1231)
Ashtpadiyan (1232-1236)
Chhant (1236-1237)
Vaar Saarang (1237-1253)
ਰਾਗੁ ਮਲਾਰ | Raag Malaar
Gurbani (1254-1293)
Partaal (1265-1273)
Ashtpadiyan (1273-1278)
Chhant (1278)
Vaar Malaar (1278-91)
Bhagat Bani (1292-93)
ਰਾਗੁ ਕਾਨੜਾ | Raag Kaanraa
Gurbani (1294-96)
Partaal (1296-1318)
Ashtpadiyan (1308-1312)
Chhant (1312)
Vaar Kaanraa
Bhagat Bani (1318)
ਰਾਗੁ ਕਲਿਆਨ | Raag Kalyaan
Gurbani (1319-23)
Ashtpadiyan (1323-26)
ਰਾਗੁ ਪ੍ਰਭਾਤੀ | Raag Prabhaatee
Gurbani (1327-1341)
Ashtpadiyan (1342-51)
ਰਾਗੁ ਜੈਜਾਵੰਤੀ | Raag Jaijaiwanti
Gurbani (1352-53)
Salok | Gatha | Phunahe | Chaubole | Swayiye
Sehskritee Mahala 1
Sehskritee Mahala 5
Gaathaa Mahala 5
Phunhay Mahala 5
Chaubolae Mahala 5
Shaloks Bhagat Kabir
Shaloks Sheikh Farid
Swaiyyae Mahala 5
Swaiyyae in Praise of Gurus
Shaloks in Addition To Vaars
Shalok Ninth Mehl
Mundavanee Mehl 5
ਰਾਗ ਮਾਲਾ, Raag Maalaa
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Health & Nutrition
Increase Potassium, Cut Salt To Reduce Stroke Risk
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<blockquote data-quote="spnadmin" data-source="post: 182452" data-attributes="member: 35"><p><strong>Increase potassium and cut salt to reduce stroke risk</strong></p><p></p><p><a href="http://www.bbc.co.uk/news/health-22025341" target="_blank">http://www.bbc.co.uk/news/health-22025341</a></p><p></p><p>Increasing potassium in our diets as well as cutting down on salt will reduce blood pressure levels and the risk of stroke, research in the British Medical Journal suggests.</p><p></p><p>One study review found that eating an extra two to three servings of fruit or vegetables per day - which are high in potassium - was beneficial.</p><p></p><p>A lower salt intake would increase the benefits further, researchers said.</p><p></p><p>A stroke charity said a healthy diet was key to keeping stroke risk down.</p><p></p><p>While the increase of potassium in diets was found to have a positive effect on blood pressure, it was also discovered to have no adverse effects on kidney function or hormone levels, the research concluded.</p><p></p><p>As a result, the World Health Organisation has issued its first guidelines on potassium intake, recommending that adults should consume more than 4g of potassium (or 90 to 100mmol) per day.</p><p></p><p>The BMJ study on the effects of potassium intake, produced by scientists from the UN World Food Programme, Imperial College London and Warwick Medical School, among others, looked at 22 controlled trials and another 11 studies involving more than 128,000 healthy participants.</p><p></p><p>Potassium is an important mineral that controls the balance of fluids in the body and helps lower blood pressure.</p><p></p><p>It is found in most types of food, but particularly in fruit, such as bananas, vegetables, pulses, nuts and seeds, milk, fish, chicken and bread.</p><p></p><p>It is recommended that adults consume around 4g of potassium a day (or at least 90-100mmol).</p><p></p><p>That is equivalent to five portions of fruit and vegetables a day.</p><p></p><p>Our early ancestors would have had a diet very high in potassium - but food processing has markedly reduced the potassium content of food.</p><p></p><p>It is thought that the average potassium consumption in many countries is below 70-80mmol/day.</p><p></p><p>The results showed that increasing potassium in the diet to 3-4g a day reduced blood pressure in adults.</p><p></p><p>This increased level of potassium intake was also linked to a 24% lower risk of stroke in those adults.</p><p></p><p>Researchers said potassium could have benefits for children's blood pressure too, but more data was needed.</p><p>Salt solution</p><p></p><p>A separate study on salt intake, led by researchers at the Wolfson Institute of Preventive Medicine, Queen Mary, University of London, analysed the results of 34 previous trials involving more than 3,000 people.</p><p></p><p>It found that a modest reduction in salt intake for four or more weeks caused significant falls in blood pressure in people with both raised and normal blood pressure. This happened in both men and women, irrespective of ethnic group.</p><p></p><p>Lower blood pressure levels are known to reduce the risk of stroke and heart disease.</p><p></p><p>Graham MacGregor, professor of cardiovascular medicine at Queen Mary, who led the study, said that the "modest reduction" in salt intake was equivalent to halving the amount of salt we consume each day.</p><p></p><p>"In the UK on average our dietary salt intake is 9.5g, so we are talking about bringing this down to 6g, or if you're very careful you can get it down to the recommended 5g - but it's very difficult because of the amount of salt already in the food we buy.</p><p></p><p>"Bread is the biggest source of salt in our diet."</p><p></p><p>He added that a further reduction in salt intake to 3g per day would have a greater effect on blood pressure and should become the long-term target for population salt intake.</p><p></p><p> A combination of lower salt and higher potassium in our diets has a bigger effect than changing just one of those factors alone”</p><p></p><p>Getting people to eat more fruit and vegetables containing potassium was equally important, he said.</p><p></p><p>"Salt and potassium work in opposing ways. So a combination of lower salt and higher potassium in our diets has a bigger effect than changing just one of those factors alone."</p><p></p><p>Clare Walton, research communications officer at the Stroke Association, said high blood pressure was the single biggest risk factor for stroke.</p><p></p><p>"We know that making changes to your diet can go a long way to keeping your blood pressure under control.</p><p></p><p>"This research suggests that reducing your salt intake and eating more potassium-rich foods such as bananas, dates and spinach could reduce blood pressure and keep your risk of stroke down."</p><p></p><p>The World Health Organisation recommends that adults should not consume more than 5g of salt a day (about one teaspoon).</p><p></p><p>The UK National Institute for Health and Care Excellence (NICE) recommends that salt intake should be reduced to 3g a day in the UK adult population by 2025.</p></blockquote><p></p>
[QUOTE="spnadmin, post: 182452, member: 35"] [B]Increase potassium and cut salt to reduce stroke risk[/B] [url]http://www.bbc.co.uk/news/health-22025341[/url] Increasing potassium in our diets as well as cutting down on salt will reduce blood pressure levels and the risk of stroke, research in the British Medical Journal suggests. One study review found that eating an extra two to three servings of fruit or vegetables per day - which are high in potassium - was beneficial. A lower salt intake would increase the benefits further, researchers said. A stroke charity said a healthy diet was key to keeping stroke risk down. While the increase of potassium in diets was found to have a positive effect on blood pressure, it was also discovered to have no adverse effects on kidney function or hormone levels, the research concluded. As a result, the World Health Organisation has issued its first guidelines on potassium intake, recommending that adults should consume more than 4g of potassium (or 90 to 100mmol) per day. The BMJ study on the effects of potassium intake, produced by scientists from the UN World Food Programme, Imperial College London and Warwick Medical School, among others, looked at 22 controlled trials and another 11 studies involving more than 128,000 healthy participants. Potassium is an important mineral that controls the balance of fluids in the body and helps lower blood pressure. It is found in most types of food, but particularly in fruit, such as bananas, vegetables, pulses, nuts and seeds, milk, fish, chicken and bread. It is recommended that adults consume around 4g of potassium a day (or at least 90-100mmol). That is equivalent to five portions of fruit and vegetables a day. Our early ancestors would have had a diet very high in potassium - but food processing has markedly reduced the potassium content of food. It is thought that the average potassium consumption in many countries is below 70-80mmol/day. The results showed that increasing potassium in the diet to 3-4g a day reduced blood pressure in adults. This increased level of potassium intake was also linked to a 24% lower risk of stroke in those adults. Researchers said potassium could have benefits for children's blood pressure too, but more data was needed. Salt solution A separate study on salt intake, led by researchers at the Wolfson Institute of Preventive Medicine, Queen Mary, University of London, analysed the results of 34 previous trials involving more than 3,000 people. It found that a modest reduction in salt intake for four or more weeks caused significant falls in blood pressure in people with both raised and normal blood pressure. This happened in both men and women, irrespective of ethnic group. Lower blood pressure levels are known to reduce the risk of stroke and heart disease. Graham MacGregor, professor of cardiovascular medicine at Queen Mary, who led the study, said that the "modest reduction" in salt intake was equivalent to halving the amount of salt we consume each day. "In the UK on average our dietary salt intake is 9.5g, so we are talking about bringing this down to 6g, or if you're very careful you can get it down to the recommended 5g - but it's very difficult because of the amount of salt already in the food we buy. "Bread is the biggest source of salt in our diet." He added that a further reduction in salt intake to 3g per day would have a greater effect on blood pressure and should become the long-term target for population salt intake. A combination of lower salt and higher potassium in our diets has a bigger effect than changing just one of those factors alone” Getting people to eat more fruit and vegetables containing potassium was equally important, he said. "Salt and potassium work in opposing ways. So a combination of lower salt and higher potassium in our diets has a bigger effect than changing just one of those factors alone." Clare Walton, research communications officer at the Stroke Association, said high blood pressure was the single biggest risk factor for stroke. "We know that making changes to your diet can go a long way to keeping your blood pressure under control. "This research suggests that reducing your salt intake and eating more potassium-rich foods such as bananas, dates and spinach could reduce blood pressure and keep your risk of stroke down." The World Health Organisation recommends that adults should not consume more than 5g of salt a day (about one teaspoon). The UK National Institute for Health and Care Excellence (NICE) recommends that salt intake should be reduced to 3g a day in the UK adult population by 2025. [/QUOTE]
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Increase Potassium, Cut Salt To Reduce Stroke Risk
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