{"id":10691,"date":"2025-03-26T17:20:02","date_gmt":"2025-03-26T17:20:02","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10691"},"modified":"2025-03-26T17:20:07","modified_gmt":"2025-03-26T17:20:07","slug":"15-hari-pattedar-sabjiyon-ke-fayde-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/","title":{"rendered":"\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f 15 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e343c382b5a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e343c382b5a\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#1_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95\" >1. \u092a\u093e\u0932\u0915<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#2_%E0%A4%AE%E0%A5%87%E0%A4%A5%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%A5%E0%A5%80\" >2. \u092e\u0947\u0925\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u092e\u0947\u0925\u0940)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#3_%E0%A4%B8%E0%A4%B0%E0%A4%B8%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%B8%E0%A4%B0%E0%A4%B8%E0%A5%8B\" >3. \u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u0938\u0930\u0938\u094b)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#4_%E0%A4%9C%E0%A4%82%E0%A4%97%E0%A4%B2%E0%A5%80_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95_%E0%A4%AC%E0%A4%A5%E0%A5%81%E0%A4%86\" >4. \u091c\u0902\u0917\u0932\u0940 \u092a\u093e\u0932\u0915 (\u092c\u0925\u0941\u0906)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#5_%E0%A4%85%E0%A4%AE%E0%A4%B0%E0%A4%A8%E0%A4%BE%E0%A4%A5_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%B0%E0%A4%BE%E0%A4%9C%E0%A4%97%E0%A4%BF%E0%A4%B0%E0%A5%80\" >5. \u0905\u092e\u0930\u0928\u093e\u0925 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u0930\u093e\u091c\u0917\u093f\u0930\u0940)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#6_%E0%A4%95%E0%A5%87%E0%A4%B2_Kale\" >6. \u0915\u0947\u0932 (Kale)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#7_%E0%A4%B6%E0%A4%B2%E0%A4%9C%E0%A4%AE_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%BE%E0%A4%97_Turnip_Greens\" >7. \u0936\u0932\u091c\u092e \u0915\u093e \u0938\u093e\u0917 (Turnip Greens)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#8_%E0%A4%AE%E0%A5%82%E0%A4%B2%E0%A5%80_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%BE%E0%A4%97_Radish_Greens\" >8. \u092e\u0942\u0932\u0940 \u0915\u093e \u0938\u093e\u0917 (Radish Greens)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#9_%E0%A4%A7%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%BE_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87\" >9. \u0927\u0928\u093f\u092f\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#10_%E0%A4%AA%E0%A5%81%E0%A4%A6%E0%A5%80%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\" >10. \u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#11_%E0%A4%9A%E0%A5%81%E0%A4%95%E0%A4%82%E0%A4%A6%E0%A4%B0_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\" >11. \u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#10_%E0%A4%AA%E0%A5%81%E0%A4%A6%E0%A5%80%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\" >10. \u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#11_%E0%A4%9A%E0%A5%81%E0%A4%95%E0%A4%82%E0%A4%A6%E0%A4%B0_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82_Beetroot_Leaves\" >11. \u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0902 (Beetroot Leaves)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#12_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BE%E0%A4%97%E0%A5%8B%E0%A4%AD%E0%A5%80_Cabbage\" >12. \u092a\u0924\u094d\u0924\u093e\u0917\u094b\u092d\u0940 (Cabbage)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#13_%E0%A4%AE%E0%A5%8B%E0%A4%B0%E0%A4%BF%E0%A4%82%E0%A4%97%E0%A4%BE_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_Moringa_Leaves\" >13. \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (Moringa Leaves)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#14_%E0%A4%B2%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%AF%E0%A5%82%E0%A4%B8_Lettuce\" >14. \u0932\u0947\u091f\u094d\u092f\u0942\u0938 (Lettuce)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#15_%E0%A4%B5%E0%A5%89%E0%A4%9F%E0%A4%B0%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%B8_Watercress\" >15. \u0935\u0949\u091f\u0930\u0915\u094d\u0930\u0947\u0938 (Watercress)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8_%E0%A4%AC%E0%A5%89%E0%A4%9F%E0%A4%AE_%E0%A4%B2%E0%A4%BE%E0%A4%87%E0%A4%A8\" >\u0917\u094d\u0930\u0940\u0928 \u092c\u0949\u091f\u092e \u0932\u093e\u0907\u0928<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/15-hari-pattedar-sabjiyon-ke-fayde-in-hindi\/#%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\" >\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0940\u091c\u093f\u090f \u090f\u0915 \u0910\u0938\u0940 \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0940, \u091c\u093f\u0938\u092e\u0947\u0902 \u0939\u0930\u093f\u092f\u093e\u0932\u0940 \u0928 \u0939\u094b\u0964 <\/p>\n\n\n\n<p>\u092a\u0947\u0921\u093c \u092c\u093f\u0928\u093e \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u0947 \u092e\u0941\u0930\u091d\u093e \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u093c\u092e\u0940\u0928 \u0938\u0942\u0916\u0940 \u0914\u0930 \u0927\u0942\u0932 \u092d\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0918\u093e\u0938 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0914\u0930 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u0936\u0948\u0935\u093e\u0932 \u0938\u093f\u0930\u094d\u092b\u093c \u090f\u0915 \u0916\u0942\u092c\u0938\u0942\u0930\u0924 \u092f\u093e\u0926 \u092c\u0928\u0915\u0930 \u0930\u0939 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092d\u092f\u093e\u0928\u0915 \u0939\u0948 \u0928?<\/p>\n\n\n\n<p>\u0905\u092c, \u091c\u092c \u0939\u092e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0928\u0939\u0940\u0902 \u0916\u093f\u0932\u093e\u0924\u0947, \u0924\u094b \u092f\u0939 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u092c\u0941\u0930\u093e \u0939\u094b\u0924\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u0942\u0901\u0915\u093f \u0939\u092e \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0914\u0930 \u0909\u0928\u0915\u0947 \u0907\u0930\u094d\u0926-\u0917\u093f\u0930\u094d\u0926 \u0939\u0940 \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u0941\u090f \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0939\u092e\u0947\u0902 \u0909\u0928\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u092f\u0939\u0940 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u0921\u0949\u0915\u094d\u091f\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0947 \u092a\u0930 \u0907\u0924\u0928\u093e \u091c\u093c\u094b\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0938\u092d\u0940 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0925\u094b\u0921\u093c\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u091a\u092e\u0915 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u092f\u093e\u0926\u0926\u093e\u0936\u094d\u0924 \u0916\u094b\u0928\u0947 \u0915\u0940 \u091a\u093f\u0902\u0924\u093e \u0939\u0948? \u0915\u094d\u092f\u093e \u0906\u092a\u0915\u093e \u0935\u091c\u093c\u0928 \u0906\u092a\u0915\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0939\u094b \u0930\u0939\u093e \u0939\u0948? \u0906\u092a\u0915\u093e \u0926\u093f\u0932 \u0906\u092a\u0915\u094b \u092a\u0930\u0947\u0936\u093e\u0928 \u0915\u0930\u0928\u0947 \u0932\u0917\u093e \u0939\u0948?<\/p>\n\n\n\n<p>\u091a\u093f\u0902\u0924\u093e \u0928 \u0915\u0930\u0947\u0902!<\/p>\n\n\n\n<p>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0932\u093e\u092d \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0938\u093e\u0917 \u092d\u0917\u0935\u093e\u0928 \u0915\u0940 \u0938\u091a\u094d\u091a\u0940 \u0915\u0943\u092a\u093e \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u091c, \u0939\u092e \u0906\u092a\u0915\u094b 15 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092c\u0924\u093e\u090f\u0901\u0917\u0947, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0927\u0928 \u0914\u0930 \u0916\u0941\u0936\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"470\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-470x1024.png\" alt=\"\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f 15 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901\" class=\"wp-image-10693\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-470x1024.png 470w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-138x300.png 138w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-768x1674.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-705x1536.png 705w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-940x2048.png 940w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1-150x327.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-15-best-green-Leafy-vegetables-for-a-Healthy-Diet-1.png 1206w\" sizes=\"auto, (max-width: 470px) 100vw, 470px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95\"><\/span><strong>1. <\/strong><strong>\u092a\u093e\u0932\u0915<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092a\u093e\u0932\u0915 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901 \u0928 \u0915\u0947\u0935\u0932 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0905\u0926\u094d\u092d\u0941\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u092c\u0932\u094d\u0915\u093f \u092f\u0947 \u0915\u0908 \u0905\u0928\u094d\u092f \u0932\u093e\u092d \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0915\u0908 \u0916\u0928\u093f\u091c\u0964<\/li>\n\n\n\n<li>\u0909\u091a\u094d\u091a \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidant) \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0915\u0947 \u0915\u093e\u0930\u0923 \u092c\u0947\u0939\u0924\u0930 \u0928\u0947\u0924\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/li>\n\n\n\n<li>\u0916\u0930\u093e\u092c \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u092e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092c\u0947\u0939\u0924\u0930 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/li>\n\n\n\n<li>\u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0947\u0939\u0924\u0930 \u092f\u093e\u0926\u0926\u093e\u0936\u094d\u0924 \u0914\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093e<\/li>\n<\/ul>\n\n\n\n<p>\u0914\u0930 \u0932\u093e\u092d\u094b\u0902 \u0915\u0940 \u0938\u0942\u091a\u0940 \u092c\u0922\u093c\u0924\u0940 \u091c\u093e \u0930\u0939\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0938\u093e\u092c\u093f\u0924 \u0939\u0941\u0906 \u0939\u0948 \u0915\u093f \u092a\u093e\u0932\u0915 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-palak-spinach-that-will-make-you-want-to-eat-it-every-day\/\">spinach<\/a>) \u0915\u093e \u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u0947 \u0915\u0920\u094b\u0930 \u0939\u0943\u0926\u092f \u0935\u093e\u0939\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4525132\/#:~:text=The%20results%20demonstrated%20that%20high,following%207%20days%20of%20administration.\">1<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u091c\u092c \u0906\u092a \u092a\u093e\u0932\u0915 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0907\u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0916\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902, \u0907\u0928 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u094b \u0909\u092c\u093e\u0932\u0947\u0902, \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901, \u0915\u0930\u0940 \u092c\u0928\u093e\u090f\u0901, \u0905\u092a\u0928\u0947 \u091a\u093e\u0935\u0932, \u0926\u093e\u0932 \u0906\u0926\u093f \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901\u0964 \u092c\u0938 \u092a\u093e\u0932\u0915 \u0915\u0947 \u092a\u0915\u094c\u0921\u093c\u0947 \u0926\u0942\u0930 \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%AE%E0%A5%87%E0%A4%A5%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%A5%E0%A5%80\"><\/span><strong>2. <\/strong><strong>\u092e\u0947\u0925\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u092e\u0947\u0925\u0940)<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u093e \u0935\u093f\u0936\u094d\u0935\u093e\u0938 \u0915\u0930\u0947\u0902, \u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0925\u094b\u0921\u093c\u0947 \u0915\u0921\u093c\u0935\u0947 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902\u0964 \u092e\u0947\u0925\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0906\u092a\u0915\u0940 \u0925\u093e\u0932\u0940 \u092e\u0947\u0902 \u0939\u092e\u0947\u0936\u093e \u0915\u0947 \u0932\u093f\u090f \u091c\u0917\u0939 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0939\u0915\u0926\u093e\u0930 \u0939\u0948\u0902!<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0915\u094d\u092f\u094b\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0915\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948<\/li>\n\n\n\n<li>\u0907\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C \u0914\u0930 \u0905\u0928\u094d\u092f \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u091c\u092c\u0942\u0924 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0914\u0930 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u092f\u0947 \u0939\u092e\u093e\u0930\u0947 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u092e\u091c\u093c\u092c\u0942\u0924\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u092e\u0947\u0925\u0940 \u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926 \u092e\u0947\u0902 \u0916\u094b\u091c\u0947 \u0917\u090f \u0938\u092c\u0938\u0947 \u092a\u0941\u0930\u093e\u0928\u0947 \u0914\u0937\u0927\u0940\u092f \u092a\u094c\u0927\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948<\/strong><strong><sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10148852\/#:~:text=Fenugreek%20(Trigonella%20foenum%2Dgraecum),dating%20back%20to%20ancient%20times.\">2<\/a>]<\/sup><\/strong><strong><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u090f\u0915 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0930\u0939\u0938\u094d\u092f \u0939\u0948 &#8211; \u092e\u0947\u0925\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0930\u0942\u0938\u0940 \u0914\u0930 \u092e\u0932\u0938\u0947\u091c\u093c\u093f\u092f\u093e \u0938\u0947 \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0905\u0928\u094d\u092f \u0938\u094d\u0915\u0948\u0932\u094d\u092a \u0938\u0902\u0915\u094d\u0930\u092e\u0923\u094b\u0902 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b\u093c \u092c\u0939\u0941\u0924 \u092c\u0922\u093c\u093f\u092f\u093e \u0915\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940, \u092f\u0947 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u091a\u092e\u0924\u094d\u0915\u093e\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0930\u094b\u0917\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u092c\u0922\u093c\u093f\u092f\u093e \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6998042\/\">3<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9962665\/#:~:text=Furthermore%2C%20a%20clinical%20study%20showed,8%2C9%2C10%5D.\">4<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0914\u0930 \u092e\u0947\u0925\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u0940 \u0915\u0921\u093c\u0935\u093e\u0939\u091f \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091a\u093f\u0902\u0924\u093e \u0928 \u0915\u0930\u0947\u0902\u0964 \u091c\u092c \u0906\u092a \u0907\u0938\u0947 \u092d\u093e\u0930\u0924\u0940\u092f \u0936\u0948\u0932\u0940 \u092e\u0947\u0902 \u092a\u0915\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0907\u0938\u0915\u0940 \u0915\u0921\u093c\u0935\u093e\u0939\u091f \u0936\u093e\u0928\u0926\u093e\u0930 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0932\u093e\u0908 \u092e\u0947\u0925\u0940, \u0938\u093e\u0917, \u0906\u0932\u0942 \u092e\u0947\u0925\u0940, \u092f\u0947 \u0938\u092d\u0940 \u0935\u094d\u092f\u0902\u091c\u0928 \u0906\u092a\u0915\u094b \u0907\u0938\u0947 \u092a\u0938\u0902\u0926 \u0915\u0930\u0928\u0947 \u092a\u0930 \u092e\u091c\u092c\u0942\u0930 \u0915\u0930 \u0926\u0947\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%B8%E0%A4%B0%E0%A4%B8%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%B8%E0%A4%B0%E0%A4%B8%E0%A5%8B\"><\/span><strong>3. <\/strong><strong>\u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u0938\u0930\u0938\u094b)<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e \u0938\u092d\u0940 \u0928\u0947 \u0905\u092a\u0928\u0947 \u091c\u0940\u0935\u0928 \u092e\u0947\u0902 \u090f\u0915 \u092c\u093e\u0930 \u2018\u0938\u0930\u0938\u094b-\u0926\u093e-\u0938\u093e\u0917\u2019 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930 \u0938\u0941\u0928\u093e \u0939\u094b\u0917\u093e\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0939\u0948 \u0914\u0930 \u0938\u092d\u0940 \u0938\u0939\u0940 \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947\u0964<\/p>\n\n\n\n<p>(<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/nutritional-value-benefits-and-uses-of-mustard-leaves\/\">Mustard leaves<\/a>) \u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u092d\u0930\u092e\u093e\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u093e \u0916\u091c\u093e\u0928\u093e \u0939\u0948\u0902, \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0938\u0947 \u092c\u091a\u093e\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7760211\/#:~:text=Mustard%20leaf%20(Brassica%20juncea%20var,restraint%20have%20not%20been%20conducted.\">5<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0914\u0930 \u0905\u0917\u0930 \u0906\u092a \u0905\u0915\u094d\u0938\u0930 \u0916\u0941\u0926 \u0915\u094b \u0938\u0941\u0938\u094d\u0924 \u0914\u0930 \u0909\u0926\u093e\u0938 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0907\u0928 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u0915\u0930 \u091a\u092c\u093e\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u092e\u091c\u092c\u0942\u0924 \u090f\u0902\u091f\u0940-\u0921\u093f\u092a\u094d\u0930\u0947\u0938\u0947\u0902\u091f (strong anti-depressant) \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0905\u0935\u0938\u093e\u0926 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947!<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7760211\/#:~:text=Mustard%20leaf%20(Brassica%20juncea%20var,restraint%20have%20not%20been%20conducted.\">6<\/a>]<\/sup><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u0910\u0938\u0947 \u092f\u094c\u0917\u093f\u0915 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0915\u094d\u0924 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong><strong><sup>[<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0308814605011076\">7<\/a>]<\/sup><\/strong><strong><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0907\u0938 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0924\u0924\u094d\u0935 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0928 \u092d\u0942\u0932\u0947\u0902!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%9C%E0%A4%82%E0%A4%97%E0%A4%B2%E0%A5%80_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95_%E0%A4%AC%E0%A4%A5%E0%A5%81%E0%A4%86\"><\/span><strong>4. <\/strong><strong>\u091c\u0902\u0917\u0932\u0940 \u092a\u093e\u0932\u0915 (\u092c\u0925\u0941\u0906)<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0909\u0924\u094d\u0924\u0930\u0940 \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0928\u0939\u0940\u0902 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0936\u092c\u094d\u0926\u093e\u0935\u0932\u0940 \u092e\u0947\u0902 \u0928\u090f \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0939\u0930\u0947 \u092a\u0924\u094d\u0924\u0947, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0915\u0908 \u0905\u0928\u094d\u092f \u0928\u093e\u092e\u094b\u0902 \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u0948\u0938\u0947<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u0948\u092e\u094d\u092c\u094d\u0938 \u0915\u094d\u0935\u093e\u0930\u094d\u091f\u0930<\/li>\n\n\n\n<li>\u092e\u0947\u0932\u094d\u0921\u0947<\/li>\n\n\n\n<li>\u0935\u094d\u0939\u093e\u0907\u091f \u0917\u0942\u091c\u092b\u0941\u091f, \u0906\u0926\u093f<\/li>\n<\/ul>\n\n\n\n<p>\u0910\u0938\u0940 \u091a\u0940\u091c\u0947\u0902 \u0939\u0948\u0902 \u091c\u093f\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u094b \u0936\u0941\u0930\u0942 \u0915\u0930 \u0926\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u092c\u0925\u0941\u0906 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u0947 \u0936\u093e\u0928\u0926\u093e\u0930 \u0939\u094b\u0928\u0947 \u0915\u093e \u092a\u0939\u0932\u093e \u0915\u093e\u0930\u0923 \u0909\u0928\u0915\u093e \u0938\u092e\u0943\u0926\u094d\u0927 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u092a\u094d\u0930\u094b\u092b\u093e\u0907\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0926 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f-<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0935\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0935\u0947 \u092e\u0942\u0921 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0930\u093f\u0915\u0935\u0930\u0940 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0918\u093e\u0935 \u091c\u0932\u094d\u0926\u0940 \u092d\u0930\u0924\u0947 \u0939\u0948\u0902, \u0906\u0926\u093f\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0914\u0930 \u092f\u0926\u093f \u0906\u092a \u0905\u0915\u094d\u0938\u0930 \u0938\u0941\u0938\u094d\u0924 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092c\u0925\u0941\u0906 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0925\u0915\u093e\u0928 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">8<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9598208\/\">9<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%85%E0%A4%AE%E0%A4%B0%E0%A4%A8%E0%A4%BE%E0%A4%A5_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%B0%E0%A4%BE%E0%A4%9C%E0%A4%97%E0%A4%BF%E0%A4%B0%E0%A5%80\"><\/span><strong>5. <\/strong><strong>\u0905\u092e\u0930\u0928\u093e\u0925 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u0930\u093e\u091c\u0917\u093f\u0930\u0940)<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u091c\u093f\u0924\u0928\u0947 \u0935\u093f\u0926\u0947\u0936\u0940 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902, \u0909\u0924\u0928\u0947 \u0939\u0940 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u092d\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0930\u093e\u091c\u0917\u093f\u0930\u0940 \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0905\u0915\u094d\u0938\u0930 \u0926\u094b \u0930\u0902\u0917\u094b\u0902 \u092e\u0947\u0902 \u0906\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0930\u093e \u0930\u093e\u091c\u0917\u093f\u0930\u0940<\/li>\n\n\n\n<li>\u0932\u093e\u0932 \u0930\u093e\u091c\u0917\u093f\u0930\u0940<\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0905\u092e\u0930\u0928\u093e\u0925 \u0915\u0947 \u092a\u094c\u0927\u0947 \u0938\u0947 \u0906\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947, \u0910\u092e\u093e\u0930\u0948\u0902\u0925 (amaranth) \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0906\u0902\u0924 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-gut-is-the-foundation-of-your-health\/\">gut health<\/a>) \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947, \u092c\u0947\u0939\u0924\u0930 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0906\u0926\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u0930\u093e\u091c\u0917\u093f\u0930\u0940 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 4-5 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0939\u0930\u0940 \u0930\u093e\u091c\u0917\u093f\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u09401, \u092c\u09402, \u092c\u09403, \u092c\u09405, \u0915\u0947 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0915\u094b\u0936\u093f\u0915\u093e \u0915\u094d\u0937\u0924\u093f \u0938\u0947 \u0932\u0921\u093c\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0910\u092e\u093e\u0930\u0948\u0902\u0925 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u0905\u0938\u093e\u0927\u093e\u0930\u0923 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0914\u0930 \u091c\u093f\u0902\u0915 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u092e\u093e\u0924\u094d\u0930 100 \u0917\u094d\u0930\u093e\u092e \u0906\u092a\u0915\u094b \u0906\u092a\u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u093e 50% \u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">10<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6987210\/#:~:text=The%20green%20morph%20amaranth%20has,amaranth%20(fresh%20weight%20basis).\">11<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%95%E0%A5%87%E0%A4%B2_Kale\"><\/span><strong>6. <\/strong><strong>\u0915\u0947\u0932<\/strong><strong> (Kale)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u0947\u0932 \u0907\u0928 \u0926\u093f\u0928\u094b\u0902 \u0939\u0930 \u091c\u0917\u0939 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0938\u094d\u092e\u0942\u0926\u0940 \u092c\u093e\u0909\u0932 \u0915\u0940 \u0936\u094b\u092d\u093e \u092c\u0922\u093c\u093e \u0930\u0939\u093e \u0939\u0948, \u0938\u0932\u093e\u0926 \u0915\u094b \u0938\u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939\u093e\u0901 \u0924\u0915 \u0915\u093f \u0905\u092a\u0928\u0947 \u0925\u094b\u0921\u093c\u0947 \u0915\u0921\u093c\u0935\u0947 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0942\u092a \u0915\u094b \u092d\u0940 \u0938\u0939\u093e\u0930\u093e \u0926\u0947 \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0907\u0938\u0915\u0947 \u092a\u0940\u091b\u0947 \u0938\u092d\u0940 \u0905\u091a\u094d\u091b\u0947 \u0915\u093e\u0930\u0923 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u092e \u090f\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947\u0928\u093e \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 &#8211; \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 &#8211; \u091c\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0915\u094b \u092c\u0947\u0905\u0938\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092f\u0941\u0935\u093e \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0901 \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0915\u0947\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0915\u0940 \u092d\u0930\u092a\u0942\u0930 \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a\u0915\u0940 (\u0914\u0930 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940) \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0906\u092a\u0915\u094b \u092a\u0930\u0947\u0936\u093e\u0928 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948?<\/p>\n\n\n\n<p>\u0915\u0947\u0932 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u091c\u094b\u0921\u093c\u0940 \u0907\u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0905\u0926\u094d\u092d\u0941\u0924 \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0924\u0915, \u0915\u0947\u0932 \u0907\u0928 \u0938\u092d\u0940 \u0915\u094b \u0916\u0924\u094d\u092e \u0915\u0930 \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%B6%E0%A4%B2%E0%A4%9C%E0%A4%AE_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%BE%E0%A4%97_Turnip_Greens\"><\/span><strong>7. <\/strong><strong>\u0936\u0932\u091c\u092e \u0915\u093e \u0938\u093e\u0917<\/strong><strong> (Turnip Greens)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0936\u0932\u091c\u092e, \u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092a\u0942\u0930\u0947 \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u090f\u0915 \u092c\u0939\u0941\u0924 \u091c\u093e\u0928\u093e-\u092e\u093e\u0928\u093e \u0928\u093e\u092e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u092e\u093f\u0932\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0947\u0902 \u0924\u094b \u0936\u0932\u091c\u092e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n<p>\u0907\u0928 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u092b\u094b\u0932\u0947\u091f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0908, \u0915\u0947 \u0906\u0926\u093f \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u094b \u092c\u0939\u0941\u0924 \u092b\u093c\u093e\u092f\u0926\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u094b \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938, \u092b\u0947\u0928\u094b\u0932\u093f\u0915 \u092f\u094c\u0917\u093f\u0915, \u0911\u0930\u094d\u0917\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (flavonoids, phenolic compounds, organic acids) \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u0942\u0901\u0915\u093f \u0936\u0932\u091c\u092e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0907\u0938\u0915\u0940 \u091c\u0921\u093c \u0915\u0940 \u0924\u0930\u0939 \u0939\u0940 \u0924\u0940\u0916\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0906\u092a \u0907\u0928 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u094b \u0926\u0942\u0938\u0930\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u093e \u091a\u093e\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u094d\u0939\u0947\u0902 \u0928 \u091b\u094b\u0921\u093c\u0947\u0902\u0964<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29739681\/\">12<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8360391\/\">13<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AE%E0%A5%82%E0%A4%B2%E0%A5%80_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%BE%E0%A4%97_Radish_Greens\"><\/span><strong>8. <\/strong><strong>\u092e\u0942\u0932\u0940 \u0915\u093e \u0938\u093e\u0917<\/strong><strong> (Radish Greens)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0915\u094d\u0938\u0930 \u092b\u0947\u0902\u0915 \u0926\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092e\u0942\u0932\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0915\u0908 \u0938\u093e\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0936\u0932\u091c\u092e \u0915\u0940 \u0924\u0930\u0939 \u0939\u0940 \u092e\u0942\u0932\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (\u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092e\u0942\u0932\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u092d\u0940 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902) \u092d\u0940 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0932\u093e\u092d \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u092e\u0942\u0932\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0915\u094d\u092f\u094b\u0902 \u0916\u093e\u0928\u0947 \u091a\u093e\u0939\u093f\u090f:<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092f\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u0915\u0947 \u0906\u0926\u093f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0926\u093f\u0932 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0915\u0908 \u0932\u093e\u092d \u0926\u0947\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u092f\u0947 \u0915\u0908 \u092f\u0942\u091f\u0940\u0906\u0908 \u0938\u0947 \u092d\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u0915\u093e\u0932 \u0938\u0947 \u0939\u0940 \u092e\u0942\u0932\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0932\u094b\u0915 \u0914\u0937\u0927\u093f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0930\u0939\u093e \u0939\u0948<\/strong><strong><sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412475\/#:~:text=Apart%20from%20the%20roots%2C%20leaves,the%20ancient%20times%20%5B8%5D.\">14<\/a>]<\/sup><\/strong><strong><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u0915\u0941\u091b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u0942\u0932\u0940 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u0940 \u092d\u0941\u0930\u094d\u091c\u0940, \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u093e \u0938\u0932\u093e\u0926 \u0906\u0926\u093f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%A7%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%BE_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87\"><\/span><strong>9. <\/strong><strong>\u0927\u0928\u093f\u092f\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u0915\u0941\u091b \u0924\u093e\u091c\u093c\u0917\u0940 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0940 \u0916\u0941\u0936\u092c\u0942 \u0906 \u0930\u0939\u0940 \u0939\u0948? \u0916\u0948\u0930, \u0927\u0928\u093f\u092f\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0914\u0930 \u092d\u093e\u0930\u0924\u0940\u092f \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0909\u0928\u0915\u093e \u0930\u093f\u0936\u094d\u0924\u093e \u0910\u0938\u093e \u0939\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0915\u094d\u0938\u0930 \u0907\u0938\u0947 \u0917\u093e\u0930\u094d\u0928\u093f\u0936 \u092f\u093e \u0915\u0930\u0940 \u092e\u0947\u0902 \u092b\u093c\u093f\u0928\u093f\u0936\u093f\u0902\u0917 \u091f\u091a \u0915\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0927\u0928\u093f\u092f\u093e (\u092f\u093e \u0938\u0940\u0932\u0947\u0902\u091f\u094d\u0930\u094b, \u091c\u0948\u0938\u093e \u0915\u093f \u0915\u0941\u091b \u0932\u094b\u0917 \u0907\u0938\u0947 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902) \u0915\u093e \u0938\u0947\u0935\u0928 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0906\u092a\u0915\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u0906\u0935\u0936\u094d\u092f\u0915 \u0936\u0915\u094d\u0924\u093f \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u092e\u0942\u0924\u094d\u0930\u0935\u0930\u094d\u0927\u0915 \u0917\u0941\u0923\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0906\u092a\u0915\u0947 \u0939\u0943\u0926\u092f \u0915\u094b \u0915\u0908 \u0932\u093e\u092d \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/p>\n\n\n\n<p>\u092f\u0939 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u092d\u0940 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<p>\u0914\u0930 \u092f\u0939 \u0938\u0942\u091a\u0940 \u0906\u0917\u0947 \u092c\u0922\u093c\u0924\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21718774\">15<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249911\/\">16<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3195130\/\">17<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5355817\/\">18<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3195130\/\">19<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0916\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e? \u0905\u092a\u0928\u0940 \u0915\u0930\u0940 \u0915\u094b \u0917\u093e\u0930\u094d\u0928\u093f\u0936 \u0915\u0930\u0947\u0902 \u092f\u093e \u092a\u0941\u0926\u0940\u0928\u093e, \u0939\u0930\u0940 \u092e\u093f\u0930\u094d\u091a, \u092a\u094d\u092f\u093e\u091c, \u0905\u0926\u0930\u0915, \u0932\u0939\u0938\u0941\u0928 \u0906\u0926\u093f \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0915\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u091a\u091f\u0928\u0940 \u092c\u0928\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%AA%E0%A5%81%E0%A4%A6%E0%A5%80%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\"><\/span><strong>10. <\/strong><strong>\u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901 \u0927\u0928\u093f\u092f\u093e \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u091c\u093f\u0924\u0928\u0940 \u0939\u0940 \u0924\u093e\u091c\u0917\u0940 \u0926\u0947\u0924\u0940 \u0939\u0948\u0902\u0964 \u0914\u0930 \u0907\u0928\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0938\u094d\u0935\u0930\u094d\u0917 \u091c\u0948\u0938\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901 \u0914\u0937\u0927\u0940\u092f \u0939\u0948\u0902\u0964 \u0935\u0947 \u0915\u0908 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 IBS \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0905\u092a\u091a \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c\u093f\u092f\u093e<\/li>\n\n\n\n<li>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948<\/li>\n\n\n\n<li>\u090f\u0915 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0936\u0940\u0924\u0932\u0915 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p>\u0914\u0930 \u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0947 \u092a\u093e\u0928\u0940 \u092f\u093e \u091c\u0947\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u092a\u0930 \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u0947 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1646142\">20<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17653649\">21<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18041606\">22<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17442122\">23<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%9A%E0%A5%81%E0%A4%95%E0%A4%82%E0%A4%A6%E0%A4%B0_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\"><\/span><strong>11. <\/strong><strong>\u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e \u0938\u092d\u0940 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u091a\u0941\u0915\u0902\u0926\u0930 \u0939\u092e\u093e\u0930\u0947 \u0932\u093f\u090f \u0915\u093f\u0924\u0928\u093e \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0947 \u092a\u0924\u094d\u0924\u0947? \u0909\u0924\u0928\u0947 \u0939\u0940 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u094b \u092c\u0939\u0941\u0924 \u0905\u0928\u0926\u0947\u0916\u093e \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u0928\u0926\u0947\u0916\u093e \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u092f\u0939\u093e\u0901 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0915\u094d\u092f\u094b\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 K, A, C \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u0935\u0947 \u091c\u093c\u0947\u0915\u094d\u0938\u0948\u0902\u0925\u093f\u0928, \u0932\u094d\u092f\u0942\u091f\u093f\u0928 (zeaxanthin, lutein) \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0906\u092a\u0915\u0940 \u0906\u0901\u0916\u094b\u0902 \u0915\u094b \u092e\u094b\u0924\u093f\u092f\u093e\u092c\u093f\u0902\u0926 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0927\u092c\u094d\u092c\u0947\u0926\u093e\u0930 \u0905\u0927: (cataracts) \u092a\u0924\u0928 \u091c\u0948\u0938\u0940 \u0905\u0928\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0938\u0947 \u0916\u093e\u090f\u0902? \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0921\u093e\u0932\u0947\u0902, \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901 \u092f\u093e \u0907\u0928\u0938\u0947 \u0915\u0941\u091b \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u093e\u0917 \u092c\u0928\u093e\u090f\u0901\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170375\/nutrients\">24<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8874683\/\">25<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%AA%E0%A5%81%E0%A4%A6%E0%A5%80%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\"><\/span><strong>10. <\/strong><strong>\u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0902 \u0927\u0928\u093f\u092f\u093e \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u091c\u093f\u0924\u0928\u0940 \u0939\u0940 \u0924\u093e\u091c\u0917\u0940 \u0926\u0947\u0924\u0940 \u0939\u0948\u0902\u0964 \u0914\u0930 \u0907\u0928\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0938\u094d\u0935\u0930\u094d\u0917 \u091c\u0948\u0938\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0902 \u0914\u0937\u0927\u0940\u092f \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u0947 \u0915\u0908 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u0947\u091f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 IBS \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0905\u092a\u091a \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c\u093f\u092f\u093e<\/li>\n\n\n\n<li>\u0926\u093f\u092e\u093e\u0917 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18041606\">brain<\/a>) \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0936\u0940\u0924\u0932\u0915 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p>\u0914\u0930 \u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0947 \u092a\u093e\u0928\u0940 \u092f\u093e \u091c\u0947\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u092a\u0930 \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u0947 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1646142\">20<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17653649\">21<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18041606\">22<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17442122\">23<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%9A%E0%A5%81%E0%A4%95%E0%A4%82%E0%A4%A6%E0%A4%B0_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82_Beetroot_Leaves\"><\/span><strong>11. <\/strong><strong>\u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0902<\/strong><strong> (Beetroot Leaves)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e \u0938\u092d\u0940 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u091a\u0941\u0915\u0902\u0926\u0930 \u0939\u092e\u093e\u0930\u0947 \u0932\u093f\u090f \u0915\u093f\u0924\u0928\u093e \u0938\u0947\u0939\u0924\u092e\u0902\u0926 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0947 \u092a\u0924\u094d\u0924\u0947? \u0909\u0924\u0928\u0947 \u0939\u0940 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u094b \u092c\u0939\u0941\u0924 \u0905\u0928\u0926\u0947\u0916\u093e \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u0928\u0926\u0947\u0916\u093e \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u092f\u0939\u093e\u0901 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0915\u094d\u092f\u094b\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 K, A, C \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u0935\u0947 \u091c\u093c\u0947\u0915\u094d\u0938\u0948\u0902\u0925\u093f\u0928, \u0932\u094d\u092f\u0942\u091f\u093f\u0928 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0906\u092a\u0915\u0940 \u0906\u0901\u0916\u094b\u0902 \u0915\u094b \u092e\u094b\u0924\u093f\u092f\u093e\u092c\u093f\u0902\u0926 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0927\u092c\u094d\u092c\u0947\u0926\u093e\u0930 \u0905\u0927: \u092a\u0924\u0928 \u091c\u0948\u0938\u0940 \u0905\u0928\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0938\u0947 \u0916\u093e\u090f\u0902? \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901, \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901 \u092f\u093e \u0907\u0928\u0938\u0947 \u0915\u0941\u091b \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u093e\u0917 \u092c\u0928\u093e\u090f\u0901\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170375\/nutrients\">24<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8874683\/\">25<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A4%BE%E0%A4%97%E0%A5%8B%E0%A4%AD%E0%A5%80_Cabbage\"><\/span><strong>12. <\/strong><strong>\u092a\u0924\u094d\u0924\u093e\u0917\u094b\u092d\u0940<\/strong><strong> (Cabbage)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092a\u0924\u094d\u0924\u093e\u0917\u094b\u092d\u0940 \u0936\u093e\u092f\u0926 \u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u0915\u0940 \u0924\u0930\u0939 \u0939\u0940 \u0932\u0917\u0924\u0940 \u0939\u094b, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u090f\u0915 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948 \u0914\u0930 \u0939\u0930\u0940 \u092d\u0940\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u092e\u0942\u0939 \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0915\u0908 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0907\u0938 \u0905\u0926\u094d\u092d\u0941\u0924 \u0938\u092c\u094d\u091c\u0940 \u0915\u094b \u0915\u094d\u092f\u094b\u0902 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0907\u0928 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0926\u0930\u094d\u0926, \u0938\u0942\u091c\u0928, \u0909\u092a\u091a\u093e\u0930 \u0906\u0926\u093f \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u0907\u0938\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0914\u0930 \u0907\u0938\u092e\u0947\u0902 B1, B2, B3 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0907\u0938 \u0938\u092c\u094d\u091c\u0940 \u092e\u0947\u0902 \u0915\u0940\u0921\u093c\u0947 \u0932\u0917\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901 \u092c\u0902\u0926 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0915\u0940\u0921\u093c\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u091c\u0917\u0939 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u092e\u0947\u0936\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0910\u0938\u0940 \u0938\u092c\u094d\u091c\u0940 \u0916\u0930\u0940\u0926\u0947\u0902 \u091c\u094b \u0924\u093e\u091c\u093c\u0940 \u0939\u094b \u0914\u0930 \u0938\u094d\u0935\u091a\u094d\u091b \u092a\u0930\u093f\u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0909\u0917\u093e\u0908 \u0917\u0908 \u0939\u094b\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8987499\/\">26<\/a>][<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24377584\/#:~:text=The%20green%20variety%20had%20the,80.8%20%CE%BCmol%20TE%2Fg%20fw.\">27<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%E0%A4%AE%E0%A5%8B%E0%A4%B0%E0%A4%BF%E0%A4%82%E0%A4%97%E0%A4%BE_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_Moringa_Leaves\"><\/span><strong>13. <\/strong><strong>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947<\/strong><strong> (Moringa Leaves)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u092c, \u0906\u0907\u090f \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0947 \u0909\u092d\u0930\u0924\u0947 \u0938\u093f\u0924\u093e\u0930\u0947 \u0915\u0940 \u0913\u0930 \u092e\u0941\u0921\u093c\u0947\u0902: \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947\u0964<\/p>\n\n\n\n<p>\u201c\u0938\u0939\u093e\u092f\u0915 \u092d\u0942\u092e\u093f\u0915\u093e\u201d \u0938\u094d\u091f\u0940\u0930\u093f\u092f\u094b\u091f\u093e\u0907\u092a (\u201csupporting role\u201d stereotype) \u0915\u094b \u092d\u0942\u0932 \u091c\u093e\u0907\u090f \u2013 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0905\u092a\u0928\u0947 \u0906\u092a \u092e\u0947\u0902 \u090f\u0915 \u0939\u0947\u0921\u0932\u093e\u0907\u0928\u0930 (headliner) \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u0907\u0938\u0947 \u0938\u0939\u091c\u0928 \u092d\u0940 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0914\u0937\u0927\u0940\u092f \u0939\u0948\u0902 \u0914\u0930 \u0915\u0908 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0906\u092f\u0930\u0928 \u0915\u093e \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u0916\u093e\u0938\u0915\u0930 \u0909\u0928 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092f\u093e \u0935\u0940\u0917\u0928 \u0921\u093e\u0907\u091f \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938, \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 (flavonoids, polyphenols, and vitamin C) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0915\u094b \u0939\u091f\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 (oxidative) \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u093e \u0905\u0930\u094d\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f (antioxidant) \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0947\u0932\u0941\u0932\u0930 (cellular) \u0915\u094d\u0937\u0924\u093f \u0938\u0947 \u092c\u091a\u093e\u0928\u0947 \u0914\u0930 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0915\u0908 \u0905\u0928\u094d\u092f \u0917\u0902\u092d\u0940\u0930 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8869219\/\">28<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9916933\/\">29<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8869219\/\">30<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8869219\/\">31<\/a>]<\/sup>&nbsp;<\/p>\n\n\n\n<p>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0915\u0948\u0938\u0947 \u0916\u093e\u090f\u0902?<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0902, \u0938\u0948\u0902\u0921\u0935\u093f\u091a \u092f\u093e \u0930\u0948\u092a \u092e\u0947\u0902 \u0921\u093e\u0932\u0947\u0902, \u092d\u093e\u091c\u0940, \u091a\u091f\u0928\u0940 \u0906\u0926\u093f \u092c\u0928\u093e\u090f\u0902 \u092f\u093e \u092a\u093e\u0909\u0921\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_%E0%A4%B2%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%AF%E0%A5%82%E0%A4%B8_Lettuce\"><\/span><strong>14. <\/strong><strong>\u0932\u0947\u091f\u094d\u092f\u0942\u0938<\/strong><strong> (Lettuce)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0932\u0947\u091f\u094d\u092f\u0942\u0938 \u0906\u092a\u0915\u0940 \u0906\u092e \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u0940 \u0905\u0915\u094d\u0938\u0930 \u092c\u0930\u094d\u0917\u0930 \u092e\u0947\u0902 \u092a\u093e\u0908 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u0907\u0928 \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0928 \u0916\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0939\u0930\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0932\u0947\u091f\u094d\u092f\u0942\u0938 \u0921\u093e\u0932\u0947\u0902 \u0914\u0930 \u0906\u092a\u0915\u094b \u0922\u0947\u0930 \u0938\u093e\u0930\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u094c\u0927\u0947 \u0915\u0947 \u092f\u094c\u0917\u093f\u0915 \u091c\u0948\u0938\u0947 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921, \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932 \u0906\u0926\u093f \u092e\u093f\u0932\u0947\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<p>\u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0914\u0930 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u092e\u094b\u091f\u093e\u092a\u0947 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0914\u0930 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948\u0964 [32][33][34]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_%E0%A4%B5%E0%A5%89%E0%A4%9F%E0%A4%B0%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%B8_Watercress\"><\/span><strong>15. <\/strong><strong>\u0935\u0949\u091f\u0930\u0915\u094d\u0930\u0947\u0938<\/strong><strong> (Watercress)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0928\u092f\u093e \u0932\u0917\u0924\u093e \u0939\u0948?<\/p>\n\n\n\n<p>\u091c\u0932\u0915\u0941\u0902\u092d\u0940 (Jalkumbhi) \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0915\u094d\u092f\u093e? \u0935\u0949\u091f\u0930\u0915\u094d\u0930\u0947\u0938, \u092f\u093e \u0905\u0932\u0915\u0941\u0902\u092d\u0940 (alkumbhi), \u090f\u0915 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948 \u091c\u094b \u092a\u093e\u0928\u0940 \u092a\u0930 \u0909\u0917\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0926\u093f\u092f\u094b\u0902 \u0938\u0947, \u092e\u0928\u0941\u0937\u094d\u092f \u0907\u0938\u0915\u0947 \u0915\u0908 \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0914\u0937\u0927\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0935\u0949\u091f\u0930\u0915\u094d\u0930\u0947\u0938 (Watercress) \u092e\u0947\u0902 \u0938\u0940, \u090f, \u0915\u0947, \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0938\u092c \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0935\u0949\u091f\u0930\u0915\u094d\u0930\u0947\u0938 \u091c\u0940\u0935\u093e\u0923\u0941\u0930\u094b\u0927\u0940, \u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940, \u0939\u0943\u0926\u092f \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u0935\u093e\u0932\u093e, \u0932\u0940\u0935\u0930 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u0935\u093e\u0932\u093e (antibacterial, anti-inflammatory, heart-healing, liver-health enhancing), \u0915\u093f\u0921\u0928\u0940 \u0915\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0916\u0928\u0947 \u0935\u093e\u0932\u093e \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34055006\/#:~:text=Many%20pharmacological%20studies%20confirm%20the,complications%20of%20hypercholesterolemia%20and%20hyperglycemia.\">35<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0947 \u092a\u0924\u094d\u0924\u0947 \u0925\u094b\u0921\u093c\u0947 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u0928\u094d\u092f \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8_%E0%A4%AC%E0%A5%89%E0%A4%9F%E0%A4%AE_%E0%A4%B2%E0%A4%BE%E0%A4%87%E0%A4%A8\"><\/span><strong>\u0917\u094d\u0930\u0940\u0928 \u092c\u0949\u091f\u092e \u0932\u093e\u0907\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0924\u094b \u092f\u0939 \u0930\u0939\u093e! \u092f\u0947 \u0905\u0928\u0917\u093f\u0928\u0924 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0938\u093f\u0930\u094d\u092b\u093c 15 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a\u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0940 \u0938\u0947\u0928\u093e \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u092a\u093e\u0932\u0915 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0909\u092d\u0930\u0924\u0947 \u0938\u093f\u0924\u093e\u0930\u0947 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0924\u0915, \u0939\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u093e \u0905\u0928\u0942\u0920\u093e \u092e\u093f\u0936\u094d\u0930\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0932\u0915, \u092e\u0947\u0925\u0940, \u0938\u0930\u0938\u094b\u0902, \u0910\u092e\u093e\u0930\u0948\u0902\u0925, \u0915\u0947\u0932, \u092e\u0942\u0932\u0940, \u0927\u0928\u093f\u092f\u093e, \u092a\u0941\u0926\u0940\u0928\u093e, \u0938\u0932\u093e\u0926 \u092a\u0924\u094d\u0924\u093e \u0914\u0930 \u091f\u094d\u0930\u0947\u0902\u0921\u0940 \u092e\u094b\u0930\u093f\u0902\u0917\u093e, \u0907\u0928 \u0938\u092d\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0914\u0930 \u0916\u0941\u0936\u0939\u093e\u0932 \u091c\u0940\u0935\u0928 \u091c\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u092c\u093f\u0928\u093e \u0938\u093e\u0917 \u0915\u0947 \u0926\u0941\u0928\u093f\u092f\u093e \u091c\u0940\u0935\u0902\u0924\u0924\u093e \u0915\u0947 \u092c\u093f\u0928\u093e \u0926\u0941\u0928\u093f\u092f\u093e \u0939\u0948, \u0914\u0930 \u0910\u0938\u093e \u0939\u0940 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092d\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u092b\u094d\u0930\u093f\u091c \u092e\u0947\u0902 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0930\u0916\u0947\u0902, \u092e\u093f\u091f\u094d\u091f\u0940 \u0915\u0947 \u0938\u094d\u0935\u093e\u0926\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u093e\u090f\u0901 \u0914\u0930 \u0939\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0928\u093f\u0935\u093e\u0932\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u0947 \u0926\u0947\u0916\u0947\u0902!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\"><\/span><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1742793891553\"><strong class=\"schema-faq-question\"><strong>\u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u0940 \u0915\u094c\u0928 \u0938\u0940 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092a\u0930\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940, \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u094d\u0935\u093e\u0926 \u0935\u0930\u0940\u092f\u0924\u093e\u0913\u0902 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0938\u0902\u092c\u0902\u0927\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u091c\u0948\u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<br\/>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0915\u0941\u091b \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u094b\u0937\u0923 \u092f\u0941\u0915\u094d\u0924 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0947\u0932, \u092a\u093e\u0932\u0915, \u092e\u094b\u0930\u093f\u0902\u0917\u093e, \u0938\u094d\u0935\u093f\u0938 \u091a\u093e\u0930\u094d\u0921, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 \u0914\u0930 \u0905\u0930\u0941\u0917\u0941\u0932\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902, \u091c\u094b \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742793896285\"><strong class=\"schema-faq-question\"><strong>\u0939\u0930 \u0926\u093f\u0928 \u0915\u094c\u0928 \u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930<\/strong> <strong>\u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0932\u093e\u092d \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092a\u093e\u0932\u0915, \u0938\u094d\u0935\u093f\u0938 \u091a\u093e\u0930\u094d\u0921, \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0938\u093e\u0917, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938, \u0905\u0930\u0941\u0917\u0941\u0932\u093e \u0914\u0930 \u0930\u094b\u092e\u0947\u0928 \u0932\u0947\u091f\u094d\u092f\u0942\u0938 \u091c\u0948\u0938\u0940 \u092e\u094c\u0938\u092e\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u093e \u092e\u093f\u0936\u094d\u0930\u0923 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902\u0964<br\/>\u0939\u0930 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0905\u0928\u0942\u0920\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0935\u093f\u0935\u093f\u0927 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0907\u0937\u094d\u091f\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c \u0914\u0930 \u092b\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742793902562\"><strong class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u0939\u092e \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930<\/strong> <strong>\u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0902, \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0939\u0948\u0964 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 (\u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0938\u0940 \u0914\u0930 \u0915\u0947), \u0916\u0928\u093f\u091c (\u091c\u0948\u0938\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e) \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0939\u093f\u0924 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<br\/>\u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947, \u0930\u094b\u0917 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947, \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 15 \u0939\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948\u0902\u0964<\/p>\n","protected":false},"author":125,"featured_media":10692,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[103,105],"class_list":["post-10691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hindi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f 15 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 - Happytummy<\/title>\n<meta name=\"description\" content=\"\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 15 \u0939\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948\u0902\u0964\" \/>\n<meta name=\"robots\" content=\"index, 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