{"id":10723,"date":"2025-04-23T16:59:51","date_gmt":"2025-04-23T16:59:51","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10723"},"modified":"2025-04-23T16:59:55","modified_gmt":"2025-04-23T16:59:55","slug":"vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/","title":{"rendered":"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 (Vitamin B12) \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924, \u0909\u092a\u092f\u094b\u0917 \u0914\u0930 \u0932\u093e\u092d"},"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-69d043140dfb5\" 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-69d043140dfb5\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%86%E0%A4%AA%E0%A4%95%E0%A5%80_%E0%A4%9C%E0%A4%BC%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%8B_%E0%A4%AA%E0%A5%82%E0%A4%B0%E0%A4%BE_%E0%A4%95%E0%A4%B0%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0906\u092a\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%AA%E0%A4%BE%E0%A4%A8%E0%A5%80_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%98%E0%A5%81%E0%A4%B2%E0%A4%A8%E0%A4%B6%E0%A5%80%E0%A4%B2_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%85%E0%A4%B2%E0%A4%97_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0905\u0932\u0917 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%86%E0%A4%AA_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A4%BE%E0%A4%B0%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B8%E0%A4%AC_%E0%A4%95%E0%A5%81%E0%A4%9B\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092c \u0915\u0941\u091b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%80_%E0%A4%AD%E0%A5%82%E0%A4%AE%E0%A4%BF%E0%A4%95%E0%A4%BE_%E0%A4%94%E0%A4%B0_%E0%A4%B2%E0%A4%BE%E0%A4%AD\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0914\u0930 \u0932\u093e\u092d<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#1_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B0%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF1\" >1. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012: \u0930\u0915\u094d\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f[1]<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#2_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%AE%E0%A4%B8%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%B7%E0%A5%8D%E0%A4%95_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF\" >2. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012: \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#3_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%A4%E0%A5%8D%E0%A4%B5%E0%A4%9A%E0%A4%BE_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF\" >3. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012: \u0924\u094d\u0935\u091a\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#4_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B9%E0%A5%83%E0%A4%A6%E0%A4%AF_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF\" >4. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012: \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#5_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%8A%E0%A4%B0%E0%A5%8D%E0%A4%9C%E0%A4%BE_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A4%BE\" >5. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012: \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_B12_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0938\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%87_%E0%A4%B6%E0%A4%BE%E0%A4%95%E0%A4%BE%E0%A4%B9%E0%A4%BE%E0%A4%B0%E0%A5%80_%E0%A4%94%E0%A4%B0_%E0%A4%B6%E0%A4%BE%E0%A4%95%E0%A4%BE%E0%A4%B9%E0%A4%BE%E0%A4%B0%E0%A5%80_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0938\u094d\u0930\u094b\u0924<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#1_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C\" >1. \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#2_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%A8%E0%A5%8D%E0%A4%AF%E0%A5%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%B6%E0%A4%A8%E0%A4%B2_%E0%A4%AF%E0%A5%80%E0%A4%B8%E0%A5%8D%E0%A4%9F_Fortified_Nutritional_Yeast\" >2. \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u0940\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f (Fortified Nutritional Yeast)<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#3_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%A8%E0%A5%89%E0%A4%A8-%E0%A4%A1%E0%A5%87%E0%A4%AF%E0%A4%B0%E0%A5%80_%E0%A4%A6%E0%A5%82%E0%A4%A7\" >3. \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0928\u0949\u0928-\u0921\u0947\u092f\u0930\u0940 \u0926\u0942\u0927<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#4_%E0%A4%A6%E0%A5%82%E0%A4%A7_%E0%A4%94%E0%A4%B0_%E0%A4%A1%E0%A5%87%E0%A4%AF%E0%A4%B0%E0%A5%80_%E0%A4%89%E0%A4%A4%E0%A5%8D%E0%A4%AA%E0%A4%BE%E0%A4%A6\" >4. \u0926\u0942\u0927 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926<\/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\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#5_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%B8%E0%A5%8B%E0%A4%AF%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2%E0%A5%8D%E0%A4%95\" >5. \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0938\u094b\u092f\u093e\u092e\u093f\u0932\u094d\u0915<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#6_%E0%A4%A6%E0%A4%B9%E0%A5%80\" >6. \u0926\u0939\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#7_%E0%A4%AA%E0%A4%A8%E0%A5%80%E0%A4%B0_%E0%A4%AF%E0%A4%BE_%E0%A4%95%E0%A5%89%E0%A4%9F%E0%A5%87%E0%A4%9C_%E0%A4%9A%E0%A5%80%E0%A4%9C%E0%A4%BC\" >7. \u092a\u0928\u0940\u0930 \u092f\u093e \u0915\u0949\u091f\u0947\u091c \u091a\u0940\u091c\u093c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#8_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%AD%E0%A5%8B%E0%A4%9C%E0%A4%A8\" >8. \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u092d\u094b\u091c\u0928<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#9_%E0%A4%AE%E0%A4%9F%E0%A5%8D%E0%A4%A0%E0%A4%BE_%E0%A4%AA%E0%A4%BE%E0%A4%89%E0%A4%A1%E0%A4%B0\" >9. \u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#10_%E0%A4%B6%E0%A4%BF%E0%A4%9F%E0%A5%87%E0%A4%95_%E0%A4%AE%E0%A4%B6%E0%A4%B0%E0%A5%82%E0%A4%AE\" >10. \u0936\u093f\u091f\u0947\u0915 \u092e\u0936\u0930\u0942\u092e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#11_%E0%A4%A8%E0%A5%8B%E0%A4%B0%E0%A5%80\" >11. \u0928\u094b\u0930\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#12_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%AB%E0%A4%B2_Fruits_Rich_in_Vitamin_B12\" >12. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932 (Fruits Rich in Vitamin B12)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%87_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0905\u0928\u094d\u092f \u0938\u094d\u0930\u094b\u0924<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#13_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A4%B5%E0%A4%B0%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A4%BE_%E0%A4%9C%E0%A4%BF%E0%A4%97%E0%A4%B0\" >13. \u091c\u093e\u0928\u0935\u0930\u094b\u0902 \u0915\u093e \u091c\u093f\u0917\u0930<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#14_%E0%A4%85%E0%A4%82%E0%A4%A1%E0%A5%87\" >14. \u0905\u0902\u0921\u0947<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#15_%E0%A4%B8%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1%E0%A4%BF%E0%A4%A8_Sardines\" >15. \u0938\u093e\u0930\u094d\u0921\u093f\u0928 (Sardines)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#16_%E0%A4%9F%E0%A5%82%E0%A4%A8%E0%A4%BE\" >16. \u091f\u0942\u0928\u093e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#17_%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A4%BE%E0%A4%89%E0%A4%9F\" >17. \u091f\u094d\u0930\u093e\u0909\u091f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#18_%E0%A4%B8%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%AE%E0%A4%A8\" >18. \u0938\u0948\u0932\u094d\u092e\u0928<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B8%E0%A5%87%E0%A4%B5%E0%A4%A8_%E0%A4%B8%E0%A4%82%E0%A4%AC%E0%A4%82%E0%A4%A7%E0%A5%80_%E0%A4%86%E0%A4%B5%E0%A4%B6%E0%A5%8D%E0%A4%AF%E0%A4%95%E0%A4%A4%E0%A4%BE%E0%A4%8F%E0%A4%81\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012: \u0938\u0947\u0935\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0901<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%AC%E0%A4%B9%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_B12_%E0%A4%B2%E0%A5%87%E0%A4%A8%E0%A5%87_%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A5%8B%E0%A4%88_%E0%A4%A8%E0%A4%95%E0%A4%BE%E0%A4%B0%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%AE%E0%A4%95_%E0%A4%AA%E0%A4%B0%E0%A4%BF%E0%A4%A3%E0%A4%BE%E0%A4%AE_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u0915\u094d\u092f\u093e \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0915\u094b\u0908 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u0930\u093f\u0923\u093e\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%95%E0%A4%BF%E0%A4%B8_%E0%A4%AB%E0%A4%B2_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%AC%E0%A5%80-12_%E0%A4%95%E0%A5%80_%E0%A4%AE%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A4%BE_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u0915\u093f\u0938 \u092b\u0932 \u092e\u0947\u0902 \u092c\u0940-12 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%A6%E0%A4%BE_%E0%A4%9C%E0%A5%8D%E0%A4%9E%E0%A4%BE%E0%A4%A8\" >\u0935\u093f\u0926\u093e \u091c\u094d\u091e\u093e\u0928<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-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>\u0906\u092a\u0928\u0947 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0915\u093f\u0938\u0940 \u0915\u094b \u092f\u0939 \u0915\u0939\u0924\u0947 \u0939\u0941\u090f \u0938\u0941\u0928\u093e \u0939\u094b\u0917\u093e, \u201c\u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0916\u093e\u0913 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0928 \u0939\u094b,\u201d \u092f\u093e \u201c\u0905\u092a\u0928\u093e \u0938\u0932\u093e\u0926 \u0916\u093e\u0913; \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948!\u201d<\/p>\n\n\n\n<p>\u0924\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092f\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%86%E0%A4%AA%E0%A4%95%E0%A5%80_%E0%A4%9C%E0%A4%BC%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%8B_%E0%A4%AA%E0%A5%82%E0%A4%B0%E0%A4%BE_%E0%A4%95%E0%A4%B0%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0906\u092a\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092e\u0936\u0940\u0928 \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u0908 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902, \u0907\u0938\u0947 \u0915\u0941\u091b \u092e\u0926\u0926 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939\u093e\u0901, \u092a\u094b\u0937\u0923 \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u0942\u0901\u0915\u093f \u0905\u0932\u0917-\u0905\u0932\u0917 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0909\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094b\u0902 \u0915\u094b \u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0916\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u0935\u093f\u0927\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092d\u094b\u091c\u0928 \u0916\u093e\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0915\u0941\u091b \u0932\u094b\u0917 \u0939\u0930 \u0926\u093f\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0909\u0928\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0905\u0917\u0930 \u0935\u0947 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u0939\u092e \u091c\u094b \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0909\u0928\u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0920\u0940\u0915 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u092c\u0928\u093e \u0938\u0915\u0947\u0902 \u0914\u0930 \u0909\u0938\u0947 \u092c\u0928\u093e\u090f \u0930\u0916 \u0938\u0915\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u093e \u090f\u0915 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f: \u0926\u0942\u0927 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0917\u093e\u091c\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0930\u093e\u0924 \u092e\u0947\u0902 \u0926\u0947\u0916\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0902\u0924\u0930\u0947 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0918\u093e\u0935 \u092d\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>(<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/multigrain-benefits\/whole-grains-and-their-amazing-benefits-that-aid-digestion\/\">Whole grains<\/a>) \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092d\u094b\u091c\u0928 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u092e\u0947\u0902 \u092c\u0926\u0932\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u0938\u093e \u0914\u0930 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902? <\/strong><strong>\u0939\u093e\u0901\u2026\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0926\u094b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902: \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0914\u0930 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932\u0964<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0909\u0928 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0906\u092a\u0915\u0947 \u0932\u0940\u0935\u0930 \u0914\u0930 \u0935\u0938\u093e \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0935\u0938\u093e \u092e\u0947\u0902 \u0924\u092c \u0924\u0915 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0924\u0915 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0909\u0928\u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940\u0964<\/p>\n\n\n\n<p>\u0936\u0930\u0940\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0915\u0930\u0915\u0947 \u0916\u0941\u0936 \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u0941\u091b \u091f\u094d\u0930\u093e\u0902\u0938\u092a\u094b\u0930\u094d\u091f\u0930 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0909\u091a\u093f\u0924 \u0938\u094d\u0925\u093e\u0928 \u092a\u0930 \u0932\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A, D, E \u0914\u0930 K \u0938\u092d\u0940 \u092e\u0947\u0902 \u092f\u0939 \u0917\u0941\u0923 \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%AA%E0%A4%BE%E0%A4%A8%E0%A5%80_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%98%E0%A5%81%E0%A4%B2%E0%A4%A8%E0%A4%B6%E0%A5%80%E0%A4%B2_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%85%E0%A4%B2%E0%A4%97_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0905\u0932\u0917 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0915\u0941\u091b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u091f\u0942\u091f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092f\u0941\u0915\u094d\u0924 \u092d\u094b\u091c\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u0902\u0917\u094d\u0930\u0939\u0940\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0935\u0947 \u0906\u092a\u0915\u0940 \u0928\u0938\u094b\u0902 \u092e\u0947\u0902 \u0918\u0942\u092e\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u094b \u0915\u0941\u091b \u092d\u0940 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0909\u092a\u092f\u094b\u0917 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948 \u0909\u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u092a\u0947\u0936\u093e\u092c \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0905\u0938\u094d\u0925\u093e\u092f\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902; \u0907\u0938\u0932\u093f\u090f, \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u092e\u092f-\u0938\u092e\u092f \u092a\u0930 \u092a\u0942\u0930\u0915 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0907\u0938 \u0938\u092e\u0942\u0939 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u093e \u092c\u0921\u093c\u093e \u0938\u092e\u0942\u0939 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948 &#8211; \u092c\u09401 (\u0925\u093f\u092f\u093e\u092e\u093f\u0928), \u092c\u09402 (\u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928), \u0928\u093f\u092f\u093e\u0938\u093f\u0928, \u092c\u09406 (\u092a\u093e\u0907\u0930\u093f\u0921\u094b\u0915\u094d\u0938\u093f\u0928), \u092b\u094b\u0932\u093f\u0915 \u090f\u0938\u093f\u0921, \u092c\u094012 (\u0915\u094b\u092c\u093e\u0932\u093e\u092e\u093e\u0907\u0928), \u092c\u093e\u092f\u094b\u091f\u093f\u0928 \u0914\u0930 \u092a\u0948\u0902\u091f\u094b\u0925\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (vitamins \u2014 B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid)\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%86%E0%A4%AA_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902<\/strong><strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u092e\u0942\u0939 \u0906\u092a\u0915\u094b \u0916\u0941\u0936 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0901\u2026 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u0942\u0921 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0935\u0938\u093e\u0926 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0914\u0930 \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-6 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092c \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092f\u093e\u0924\u094d\u0930\u093e \u092a\u0930 \u091a\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A4%BE%E0%A4%B0%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B8%E0%A4%AC_%E0%A4%95%E0%A5%81%E0%A4%9B\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 <\/strong><strong>\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092c \u0915\u0941\u091b<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0915\u094b\u092c\u093e\u0932\u093e\u092e\u093f\u0928 (Cobalamin), \u091c\u093f\u0938\u0947 \u0905\u0915\u094d\u0938\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a\u0915\u093e \u0938\u093f\u0938\u094d\u091f\u092e \u0905\u0915\u0947\u0932\u0947 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902, \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930, \u092d\u093e\u0935\u0928\u093e\u0913\u0902 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0915\u0908 \u0905\u0928\u094d\u092f \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0935\u093f\u0915\u093e\u0938 \u0938\u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u092f\u093e \u092a\u0942\u0930\u0915 \u0906\u092a\u0915\u094b \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u094b \u0935\u0939 \u092e\u093f\u0932\u0947 \u091c\u093f\u0938\u0915\u0940 \u0906\u092a\u0915\u094b \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u092e\u094c\u0916\u093f\u0915 \u092a\u0942\u0930\u0915 \u092f\u093e \u0907\u0902\u091c\u0947\u0915\u094d\u0936\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%80_%E0%A4%AD%E0%A5%82%E0%A4%AE%E0%A4%BF%E0%A4%95%E0%A4%BE_%E0%A4%94%E0%A4%B0_%E0%A4%B2%E0%A4%BE%E0%A4%AD\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><strong> \u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0914\u0930 \u0932\u093e\u092d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"572\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-572x1024.png\" alt=\"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924  \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0909\u092a\u092f\u094b\u0917, \u0932\u093e\u092d\" class=\"wp-image-10725\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-572x1024.png 572w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-168x300.png 168w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-768x1375.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-858x1536.png 858w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-1144x2048.png 1144w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1-150x269.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/info-Vitamin-B12-1.png 1206w\" sizes=\"auto, (max-width: 572px) 100vw, 572px\" \/><\/figure>\n<\/div>\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u090f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915 \u0918\u091f\u0915 \u0939\u0948 \u091c\u093f\u0938\u0915\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902\u0964 \u0935\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u0922\u093c\u0940 \u0939\u0941\u0908 \u090a\u0930\u094d\u091c\u093e, \u092c\u0947\u0939\u0924\u0930 \u092f\u093e\u0926\u0926\u093e\u0936\u094d\u0924 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0938\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B0%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF1\"><\/span><strong>1. <strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><\/strong>: <strong>\u0930\u0915\u094d\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15189115\/\">[1]<\/a><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u093e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948 \u092f\u093e \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u090f\u0901 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0928\u0939\u0940\u0902 \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u090f\u0901 \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u090f\u0915 \u0905\u0938\u092e\u093e\u0928 \u0906\u0915\u093e\u0930 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0932\u0947\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u0938\u094d\u0925\u093f \u092e\u091c\u094d\u091c\u093e \u0938\u0947 \u0930\u0915\u094d\u0924\u092a\u094d\u0930\u0935\u093e\u0939 (entering the bloodstream) \u092e\u0947\u0902 \u092a\u094d\u0930\u0935\u0947\u0936 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925, \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u092e\u091c\u094b\u0930\u0940, \u0925\u0915\u093e\u0935\u091f \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u093e\u0901 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0906\u092a\u0915\u0947 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u090f\u0901 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%AE%E0%A4%B8%E0%A5%8D%E0%A4%A4%E0%A4%BF%E0%A4%B7%E0%A5%8D%E0%A4%95_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF\"><\/span><strong>2. <strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><\/strong>: <strong>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u091a\u093f\u0902\u0924\u093e, \u092e\u0928\u094b\u0926\u0936\u093e, \u0938\u094d\u092e\u0943\u0924\u093f \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770181\/\">2<\/a>]\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0928\u0947 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u0939\u0948 \u0915\u093f \u0938\u092e\u0917\u094d\u0930 \u091a\u093f\u0902\u0924\u093e \u0906\u092c\u093e\u0926\u0940 \u092e\u0947\u0902 \u0930\u094b\u0917\u093f\u092f\u094b\u0902 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092b\u094b\u0932\u0947\u091f (folate) \u0915\u0940 \u0915\u092e\u0940 \u0939\u0948 \u0914\u0930 \u0909\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0915\u092e\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0936\u094b\u0927 \u0928\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u093f\u092f\u093e \u0939\u0948 \u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0938\u094d\u092e\u0943\u0924\u093f \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7077099\/\">3<\/a>]\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%A4%E0%A5%8D%E0%A4%B5%E0%A4%9A%E0%A4%BE_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF\"><\/span><strong>3. <strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><\/strong>: <strong>\u0924\u094d\u0935\u091a\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0939 \u0938\u0930\u094d\u0935\u0935\u093f\u0926\u093f\u0924 \u0939\u0948 \u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0924\u094d\u0935\u091a\u093e, \u092c\u093e\u0932\u094b\u0902 \u0914\u0930 \u0928\u093e\u0916\u0942\u0928\u094b\u0902 \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0901\u091a\u093e\u0924\u093e \u0939\u0948[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25559140\/\">4<\/a>]\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0935\u093f\u091f\u093f\u0932\u093f\u0917\u094b, \u0935\u093f\u091f\u093f\u0932\u093f\u0917\u094b \u091c\u0948\u0938\u0947 \u0932\u0915\u094d\u0937\u0923, \u0939\u093e\u0907\u092a\u0930\u092a\u093f\u0917\u094d\u092e\u0947\u0902\u091f\u0947\u0921 \u0924\u094d\u0935\u091a\u093e, \u0917\u0902\u091c\u093e\u092a\u0928 (vitiligo, vitiligo-like symptoms, hyperpigmented skin, balding) \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B9%E0%A5%83%E0%A4%A6%E0%A4%AF_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF\"><\/span><strong>4. <strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><\/strong>: <strong>\u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0928\u0908 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0914\u0930 \u0905\u0902\u0917\u094b\u0902 \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u093e \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u092c\u0922\u093c\u0924\u093e \u0939\u0948[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25998928\/\">5<\/a>]\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u092a\u0915\u0947 \u0939\u094b\u092e\u094b\u0938\u093f\u0938\u094d\u091f\u0940\u0928 (homocysteine) \u0915\u0947 \u0938\u094d\u0924\u0930 (\u0939\u0943\u0926\u092f \u0930\u094b\u0917) \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0927\u092e\u0928\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u091a\u0940\u0932\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0915\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0906\u092a\u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0940 \u092d\u0930\u092a\u093e\u0908 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0939\u0943\u0926\u092f \u0905\u0927\u093f\u0915 \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0927\u0921\u093c\u0915\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0939\u0943\u0926\u092f \u0915\u094b \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0914\u0930 \u0905\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u092a\u0902\u092a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u091c\u092c\u0942\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%8A%E0%A4%B0%E0%A5%8D%E0%A4%9C%E0%A4%BE_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A4%BE\"><\/span><strong>5. <strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><\/strong>: <strong>\u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f B12 \u0939\u092e\u0947\u0936\u093e \u0905\u0932\u0917 \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0938\u092d\u0940 B \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0917\u0902\u092d\u0940\u0930 \u0915\u092e\u0940 \u0939\u0948, \u0924\u094b B12 \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u0938\u0902\u092d\u0935\u0924\u0903 \u0906\u092a\u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u090a\u0930\u094d\u091c\u093e \u0915\u0940 \u0915\u092e\u0940 \u092f\u093e \u0925\u0915\u093e\u0935\u091f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u0902\u0915\u0947\u0924\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u0940 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u092a\u0942\u0930\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u094b \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947-\u092e\u093e\u0928\u0947 \u0909\u0924\u094d\u092a\u093e\u0926 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0941\u091d\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_B12_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12<\/strong><strong> \u0915\u0947 \u0938\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u0916\u0941\u0936\u0939\u093e\u0932 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u091c\u0940\u0935\u0928 \u091c\u0940\u0928\u0947 \u0915\u0947 \u0915\u0908 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u0939\u0932\u0941\u0913\u0902 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0930\u0940 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0907\u0937\u094d\u091f\u0924\u092e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e\u0930\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u093e \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0915\u093e\u0930\u0923 \u0938\u0947, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u0947 (RDA) \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%87_%E0%A4%B6%E0%A4%BE%E0%A4%95%E0%A4%BE%E0%A4%B9%E0%A4%BE%E0%A4%B0%E0%A5%80_%E0%A4%94%E0%A4%B0_%E0%A4%B6%E0%A4%BE%E0%A4%95%E0%A4%BE%E0%A4%B9%E0%A4%BE%E0%A4%B0%E0%A5%80_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong> \u0915\u0947 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092e\u093e\u0902\u0938 \u0914\u0930 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928 \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 B12 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092a\u094c\u0927\u0947 \u092f\u093e \u0921\u0947\u092f\u0930\u0940 \u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u092d\u093e\u0930\u0924\u0940\u092f \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092d\u094b\u091c\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091a\u0942\u0902\u0915\u093f \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917 \u0921\u0947\u092f\u0930\u0940 \u092f\u093e \u0905\u0928\u094d\u092f \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u092d\u094b\u091c\u0928 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u091c\u093f\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong> <strong>\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u092a\u0948\u0915\u0947\u091c\u094d\u0921 \u0914\u0930 \u092a\u094d\u0930\u094b\u0938\u0947\u0938\u094d\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong> <strong>\u0909\u0926\u093e\u0939\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0928\u092e\u0915, \u0926\u0942\u0927, \u0926\u0939\u0940, \u0938\u0941\u092c\u0939 \u0915\u093e \u0905\u0928\u093e\u091c, \u092c\u094d\u0930\u0947\u0921, \u0905\u0902\u0921\u0947, \u091c\u0942\u0938 \u0921\u094d\u0930\u093f\u0902\u0915, \u0938\u094b\u092f\u093e \u0926\u0942\u0927 \u0914\u0930 \u0905\u0928\u094d\u092f \u0935\u093f\u0915\u0932\u094d\u092a \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0938\u0942\u091a\u0940 \u0928\u0940\u091a\u0947 \u091a\u0930\u094d\u091a\u093e \u0915\u0940 \u0917\u0908 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C\"><\/span><strong>1. <\/strong><strong>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091a\u0942\u0902\u0915\u093f \u092f\u0939 \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u0930\u0942\u092a \u0938\u0947 \u0928\u093f\u0930\u094d\u092e\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0936\u0941 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u092f\u0939 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092c\u094012 \u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u092d\u0932\u0947 \u0939\u0940 \u0909\u0928\u094d\u0939\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u093e \u0905\u092d\u093f\u0928\u094d\u0928 \u0905\u0902\u0917 \u0928\u0939\u0940\u0902 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0925\u093e \u0915\u094b \u0916\u093e\u0926\u094d\u092f \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093f\u0915\u0947\u0936\u0928 (fortification) \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">6<\/a>]\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0905\u092a\u0928\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/multigrain-benefits\/whole-grains-their-amazing-benefits-that-aid-digestion\/\">whole grains<\/a>) \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u093e \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0910\u0938\u093e \u0905\u0928\u093e\u091c \u091a\u0941\u0928\u0947\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u092f\u093e \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0905\u0927\u093f\u0915 \u0939\u094b \u0914\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0940\u0928\u0940 \u0915\u092e \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u091a\u0915\u094d\u0915\u0940 \u0906\u091f\u093e (<a href=\"https:\/\/www.aashirvaad.com\/fortified-chakki-atta.aspx\">AASHIRVAAD Fortified Chakki Atta<\/a>) \u0906\u092f\u0930\u0928, \u092b\u094b\u0932\u093f\u0915 \u090f\u0938\u093f\u0921 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u0928\u0930\u092e, \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0930\u094b\u091f\u093f\u092f\u094b\u0902 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0924\u0947 \u0939\u0941\u090f \u0926\u0948\u0928\u093f\u0915 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%A8%E0%A5%8D%E0%A4%AF%E0%A5%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%B6%E0%A4%A8%E0%A4%B2_%E0%A4%AF%E0%A5%80%E0%A4%B8%E0%A5%8D%E0%A4%9F_Fortified_Nutritional_Yeast\"><\/span><strong>2. <\/strong><strong>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u0940\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f<\/strong><strong> (Fortified Nutritional Yeast)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f \u092a\u094d\u0930\u094b\u091f\u0940\u0928, <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-ultimate-guide-for-top-21-protein-rich-foods-for-indians\/\">food rich in protein<\/a>, \u092e\u093f\u0928\u0930\u0932 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0916\u093e\u0938 \u0924\u094c\u0930 \u092a\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u0940\u0938\u094d\u091f \u0938\u0947 \u092c\u0928\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092c\u0947\u0915\u093f\u0902\u0917 \u0914\u0930 \u092c\u094d\u0930\u0942\u0905\u0930\u0940 \u092e\u0947\u0902 \u0932\u0947\u0935\u0928\u0930 (\u0938\u094b\u0921\u093e) (leavener (soda)) \u0915\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p>\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092e\u094c\u091c\u0942\u0926 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0938\u0947 \u0905\u0915\u094d\u0938\u0930 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u0915\u0940 \u0924\u0930\u0939, \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u0940\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f \u092e\u0947\u0902 \u0938\u093f\u0902\u0925\u0947\u091f\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e 733% \u0924\u0915 \u0926\u094b \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a (15 \u0917\u094d\u0930\u093e\u092e) \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u0940\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">7<\/a>] \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0916\u093e\u0928\u093e \u092c\u0928\u093e\u0924\u0947 \u0938\u092e\u092f \u0907\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948 \u0914\u0930 \u0907\u0938\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u092d\u0930\u092a\u0942\u0930, \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u0940\u0936\u0928\u0932 \u092f\u0940\u0938\u094d\u091f \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u092c\u0939\u0941\u0924 \u092a\u0938\u0902\u0926 \u0906\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0914\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092a\u0930 \u092a\u094b\u0937\u0923 \u0916\u092e\u0940\u0930 \u0915\u094b \u091b\u093e\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0907\u0938\u0947 \u0924\u0948\u092f\u093e\u0930 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u094b\u0937\u0923 \u0916\u092e\u0940\u0930 \u0915\u0947 \u0909\u092a\u092f\u094b\u0917 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0907\u0938\u0947 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/groundnuts-peanuts-health-benefits\/\">peanuts<\/a> \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0907\u0938\u0947 \u092a\u0928\u0940\u0930 \u0930\u0947\u0938\u093f\u092a\u0940 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0907\u0938\u0947 \u092e\u0948\u0936 \u0915\u093f\u090f \u0939\u0941\u090f \u0906\u0932\u0942 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u091f\u094b\u092b\u0942 \u092f\u093e \u0924\u0932\u0947 \u0939\u0941\u090f \u0905\u0902\u0921\u0947 \u092e\u0947\u0902 \u0915\u0941\u091b \u092e\u0938\u093e\u0932\u093e \u092e\u093f\u0932\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u092e\u0932\u093e\u0908\u0926\u093e\u0930 \u0938\u0942\u092a \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0938\u094d\u092a\u0947\u0917\u0947\u091f\u0940 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0907\u0938\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%A8%E0%A5%89%E0%A4%A8-%E0%A4%A1%E0%A5%87%E0%A4%AF%E0%A4%B0%E0%A5%80_%E0%A4%A6%E0%A5%82%E0%A4%A7\"><\/span><strong>3. <\/strong><strong>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0928\u0949\u0928-\u0921\u0947\u092f\u0930\u0940 \u0926\u0942\u0927<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u094b \u0932\u094b\u0917 \u0921\u0947\u092f\u0930\u0940 \u0926\u0942\u0927 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u0939\u0948\u0902, \u0935\u0947 \u0905\u0915\u094d\u0938\u0930 \u0928\u0949\u0928-\u0921\u0947\u092f\u0930\u0940 \u0926\u0942\u0927 \u0915\u0940 \u0913\u0930 \u0930\u0941\u0916 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0938\u094b\u092f\u093e\u092c\u0940\u0928, \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u093e\u091c \u0915\u0947 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0915\u094b \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0935\u0947 \u0907\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0940 \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u092c\u0928 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0915\u092a \u0938\u094b\u092f\u093e \u0926\u0942\u0927 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 (240 \u090f\u092e\u090f\u0932) \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e 86% \u0924\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u094b \u0932\u094b\u0917 \u0905\u092a\u0928\u0947 \u092c\u094012 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u092e\u0940 \u0915\u094b \u0930\u094b\u0915\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0928\u0949\u0928-\u0921\u0947\u092f\u0930\u0940 \u092a\u093f\u0902\u091f \u0926\u0942\u0927 \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0917\u0948\u0930-\u0921\u0947\u092f\u0930\u0940 \u0926\u0942\u0927 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 B12 \u0938\u093f\u0902\u0925\u0947\u091f\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948, \u0920\u0940\u0915 \u0935\u0948\u0938\u0947 \u0939\u0940 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 B12 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0907\u0938\u0947 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%A6%E0%A5%82%E0%A4%A7_%E0%A4%94%E0%A4%B0_%E0%A4%A1%E0%A5%87%E0%A4%AF%E0%A4%B0%E0%A5%80_%E0%A4%89%E0%A4%A4%E0%A5%8D%E0%A4%AA%E0%A4%BE%E0%A4%A6\"><\/span><strong>4. <\/strong><strong>\u0926\u0942\u0927 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c, \u0926\u0942\u0927 \u0914\u0930 \u0926\u0939\u0940 \u0914\u0930 \u092a\u0928\u0940\u0930 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u0942\u0930\u093e \u0926\u0942\u0927 \u090f\u0915 \u0915\u092a (240 \u092e\u093f\u0932\u0940) \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (DV) \u0915\u093e 46% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">7<\/a>]\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u0928\u0940\u0930 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>22 \u0917\u094d\u0930\u093e\u092e \u0938\u094d\u0935\u093f\u0938 \u092a\u0928\u0940\u0930 \u092f\u093e \u090f\u0915 \u092c\u0921\u093c\u0947 \u0938\u094d\u0932\u093e\u0907\u0938 \u092e\u0947\u0902 DV \u0915\u093e \u0932\u0917\u092d\u0917 28% \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u0932 \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0926\u093e \u0926\u0939\u0940 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0902 \u0924\u0915 \u200b\u200b\u0915\u093f \u091c\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0939\u0948, \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u092d\u0940 \u0907\u0938\u0915\u0947 \u092e\u0926\u0926\u0917\u093e\u0930 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0938\u092c\u0942\u0924 \u0926\u093f\u0916\u093e\u090f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u0939\u0948 \u0915\u093f \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940 \u092f\u093e \u0905\u0902\u0921\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0926\u0942\u0927 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%B8%E0%A5%8B%E0%A4%AF%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2%E0%A5%8D%E0%A4%95\"><\/span><strong>5. <\/strong><strong>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0938\u094b\u092f\u093e\u092e\u093f\u0932\u094d\u0915<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091a\u0942\u0902\u0915\u093f \u0938\u094b\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u0938\u092d\u0940 \u0928\u094c \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0935\u0947 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-plant-based-sources-of-protein-vegetarian-protein-sources\/\">source of plant-based protein<\/a>) (\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0916\u0902\u0921) \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0932\u0917\u092d\u0917 2.1 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012, \u092f\u093e \u0921\u0940\u0935\u0940 \u0915\u093e 87%, \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u090f\u0915 \u092e\u0917 \u092e\u0947\u0902 \u0938\u094b\u092f\u093e\u092e\u093f\u0932\u094d\u0915 (soymilk) \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948[<a href=\"https:\/\/www.researchgate.net\/publication\/271614039_Soybean-based_functional_food_with_vitamin_B12-producing_lactic_acid_bacteria\">8<\/a>]\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093f\u0915\u0947\u0936\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0938\u094b\u092f\u093e\u092e\u093f\u0932\u094d\u0915 \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u092a\u0936\u0941 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0938\u0947 \u092c\u091a\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0915\u0947\u0935\u0932 \u092e\u093e\u092e\u0942\u0932\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u094b\u092f\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0906\u092a\u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%A6%E0%A4%B9%E0%A5%80\"><\/span><strong>6. <\/strong><strong>\u0926\u0939\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0926\u0939\u0940 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u093e \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f\u0915\u0930\u094d\u0924\u093e (supplier) \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0926\u0947, \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0926\u0939\u0940 \u0915\u0947 7 \u0914\u0902\u0938 (\u0932\u0917\u092d\u0917 \u090f\u0915 \u0938\u093f\u0902\u0917\u0932-\u0938\u0930\u094d\u0935 \u0917\u094d\u0932\u093e\u0938) \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u093e \u090f\u0915 \u090f\u092e\u0938\u0940\u091c\u0940 (43% \u0921\u0940\u0935\u0940) \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u093f\u0930 \u092d\u0940 \u0926\u0939\u0940 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0938\u0941\u0932\u092d \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0926\u0939\u0940 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0905\u0928\u094d\u092f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u091c\u0948\u0938\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u0932\u093e\u0907\u091f\u094d\u0938 \u0914\u0930 \u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928 (electrolytes, and riboflavin) \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0926\u0939\u0940 \u092d\u094b\u091c\u0928 \u0914\u0930 \u091c\u0932\u092a\u093e\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u092e\u0940\u0920\u093e \u092f\u093e \u0928\u092e\u0915\u0940\u0928 \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%AA%E0%A4%A8%E0%A5%80%E0%A4%B0_%E0%A4%AF%E0%A4%BE_%E0%A4%95%E0%A5%89%E0%A4%9F%E0%A5%87%E0%A4%9C_%E0%A4%9A%E0%A5%80%E0%A4%9C%E0%A4%BC\"><\/span><strong>7. <\/strong><strong>\u092a\u0928\u0940\u0930 \u092f\u093e \u0915\u0949\u091f\u0947\u091c \u091a\u0940\u091c\u093c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u090f\u0915 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u091c\u093f\u0938\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0935\u0939 \u0939\u0948 \u092a\u0928\u0940\u0930 \u092f\u093e \u0915\u0949\u091f\u0947\u091c \u091a\u0940\u091c\u093c\u0964<\/p>\n\n\n\n<p>\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u093e \u0915\u092e \u0938\u0947 \u0915\u092e 20% \u092a\u0928\u0940\u0930 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, 100 \u0917\u094d\u0930\u093e\u092e \u092a\u0928\u0940\u0930 \u092e\u0947\u0902 0.8 \u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u0935\u092f\u0938\u094d\u0915 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0915\u0947 \u090f\u0915 \u0924\u093f\u0939\u093e\u0908 \u0915\u0947 \u092c\u0930\u093e\u092c\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%AD%E0%A5%8B%E0%A4%9C%E0%A4%A8\"><\/span><strong>8. <\/strong><strong>\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u092d\u094b\u091c\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902, \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u0948\u0938\u0947 \u0915\u093f \u0938\u092e\u0943\u0926\u094d\u0927 \u0906\u091f\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u0915\u093e \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u0941\u091b \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0910\u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u0915\u0930 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928, \u0906\u092a\u0915\u094b \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0915\u093f \u0906\u092a\u0915\u093e \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0909\u0924\u094d\u092a\u093e\u0926 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b \u0914\u0930 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0905\u0935\u093e\u0902\u091b\u093f\u0924 \u092f\u093e \u0916\u0924\u0930\u0928\u093e\u0915 \u092f\u094b\u091c\u0915 \u0938\u0947 \u092e\u0941\u0915\u094d\u0924 \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u091a\u0915\u094d\u0915\u0940 \u0906\u091f\u0947 (<a href=\"https:\/\/www.aashirvaad.com\/fortified-chakki-atta.aspx\">AASHIRVAAD Fortified Chakki Atta<\/a>) \u0938\u0947 \u0930\u094b\u091f\u093f\u092f\u093e\u0901 \u092c\u0928\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%AE%E0%A4%9F%E0%A5%8D%E0%A4%A0%E0%A4%BE_%E0%A4%AA%E0%A4%BE%E0%A4%89%E0%A4%A1%E0%A4%B0\"><\/span><strong>9. <\/strong><strong>\u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0909\u091a\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, 32 \u0917\u094d\u0930\u093e\u092e \u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u093e \u0932\u0917\u092d\u0917 8% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u0942\u0902\u0915\u093f \u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930 \u0906\u0907\u0938\u094b\u0932\u0947\u091f \u0915\u094b \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0928\u093f\u092f\u092e\u093f\u0924 \u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0938\u0932\u093e\u0939: \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917 \u0905\u092a\u0928\u0947 \u092e\u091f\u094d\u0920\u093e \u092a\u093e\u0909\u0921\u0930 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u0921\u0947\u092f\u0930\u0940 \u092f\u093e \u0926\u0939\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0915\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><strong> \u0915\u0940 \u0905\u092a\u0928\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%B6%E0%A4%BF%E0%A4%9F%E0%A5%87%E0%A4%95_%E0%A4%AE%E0%A4%B6%E0%A4%B0%E0%A5%82%E0%A4%AE\"><\/span><strong>10. <\/strong><strong>\u0936\u093f\u091f\u0947\u0915 \u092e\u0936\u0930\u0942\u092e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902, \u0936\u093f\u091f\u0947\u0915 \u092e\u0936\u0930\u0942\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0906\u0939\u093e\u0930 \u0939\u0948[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\">9<\/a>]\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0936\u093f\u091f\u0947\u0915 \u092e\u0936\u0930\u0942\u092e \u092e\u0947\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u092e\u0936\u0930\u0942\u092e \u0916\u093e\u0928\u0947 \u0939\u094b\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0936\u093f\u091f\u0947\u0915 \u092e\u0936\u0930\u0942\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0905\u0928\u094d\u092f \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u094b \u092d\u0942\u0928\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%A8%E0%A5%8B%E0%A4%B0%E0%A5%80\"><\/span><strong>11. <\/strong><strong>\u0928\u094b\u0930\u0940<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u093e\u092a\u093e\u0928\u0940 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0928\u094b\u0930\u0940 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\">10<\/a>], \u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u0936\u0948\u0935\u093e\u0932 \u091c\u093f\u0938\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0924\u0940\u0916\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902, \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0928\u094b\u0930\u0940 \u0915\u0947 \u0917\u0941\u091a\u094d\u091b\u0947 \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091a\u0932\u0947 \u0939\u0941\u090f \u0928\u094b\u0930\u0940 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u094d\u091f\u094d\u092f\u0942 \u092e\u0947\u0902 \u0915\u0930\u0947\u0902 \u092f\u093e \u0915\u0930\u0940 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u094b\u0930\u0940 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0928\u094b\u0930\u0940 \u092a\u093e\u0909\u0921\u0930 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u0932\u093e\u0926 \u0914\u0930 \u092a\u093f\u091c\u094d\u091c\u093e \u092a\u0930 \u0917\u093e\u0930\u094d\u0928\u093f\u0936 \u0915\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%AB%E0%A4%B2_Fruits_Rich_in_Vitamin_B12\"><\/span><strong>12. <\/strong><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><strong> \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932<\/strong><strong> (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-vitamin-b12-fruits-that-will-supercharge-your-energy-levels\/\">Fruits Rich in Vitamin B12<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u0947\u092c: \u0938\u0947\u092c \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092b\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 (flavonoids, fiber, and phytonutrients) \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u092b\u0932 \u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0915\u0947\u0932\u093e:<\/strong> \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0908 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0915\u0947\u0932\u093e[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">6<\/a>] \u0939\u0948\u0964 \u092f\u0939 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092b\u093c\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u092b\u0932 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u0932\u094d\u0938\u0930 \u0914\u0930 \u0915\u092c\u094d\u091c\u093c \u091c\u0948\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u0907\u0932\u093e\u091c \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0938\u0902\u0924\u0930\u0947:<\/strong> \u0938\u0902\u0924\u0930\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e, \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938 \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940:<\/strong> \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u092f\u0939 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947, \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947, \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940:<\/strong> \u092f\u0947 \u0938\u0942\u0916\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%95%E0%A5%87_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong><strong> \u0915\u0947 \u0905\u0928\u094d\u092f \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A4%B5%E0%A4%B0%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A4%BE_%E0%A4%9C%E0%A4%BF%E0%A4%97%E0%A4%B0\"><\/span><strong>13. <\/strong><strong>\u091c\u093e\u0928\u0935\u0930\u094b\u0902 \u0915\u093e \u091c\u093f\u0917\u0930<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0902\u0917 \u092e\u093e\u0902\u0938 \u0915\u093f\u092b\u093c\u093e\u092f\u0924\u0940 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0924\u093e\u0913\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0928\u093f\u0938\u094d\u0938\u0902\u0926\u0947\u0939 \u092a\u0936\u0941 \u0932\u0940\u0935\u0930 \u0939\u0948[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257642\/\">10<\/a>]\u0964<\/p>\n\n\n\n<p>\u092a\u094b\u0930\u094d\u0915 \u0932\u0940\u0935\u0930 3 \u0914\u0902\u0938 \u0915\u0947 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0938\u093e\u0907\u091c\u093c \u092e\u0947\u0902 70.6 mcg \u092f\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f 2,941 \u0906\u0939\u093e\u0930 \u092e\u0942\u0932\u094d\u092f (DV) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u093f\u0915\u0928 \u0914\u0930 \u092d\u0947\u0921\u093c \u0915\u0947 \u0932\u0940\u0935\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0932\u0940\u0935\u0930 \u092e\u0947\u0902 \u0915\u0949\u092a\u0930, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0915\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0932\u0940\u0935\u0930 \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u092e\u0947\u0928\u0942 \u0906\u0907\u091f\u092e \u0915\u0940 \u0924\u0930\u0939 \u0928\u0939\u0940\u0902 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u0927\u0940\u092e\u0940 \u0906\u0902\u091a \u092a\u0930 \u092a\u0915\u093e\u0915\u0930, \u0924\u0932\u0915\u0930 \u092f\u093e \u0926\u093e\u0932 \u092f\u093e \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0930\u094d\u0924\u0928 \u092e\u0947\u0902 \u0921\u093e\u0932\u0915\u0930 \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0935\u094d\u092f\u0902\u091c\u0928 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_%E0%A4%85%E0%A4%82%E0%A4%A1%E0%A5%87\"><\/span><strong>14. <\/strong><strong>\u0905\u0902\u0921\u0947<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0926\u094b \u092c\u0921\u093c\u0947 \u0905\u0902\u0921\u094b\u0902 \u0938\u0947 \u0906\u092a\u0915\u094b 0.92 mcg (38% DV) \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092e\u093f\u0932\u0924\u093e <strong>\u0939\u0948<\/strong><strong>[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">6<\/a>]<\/strong><strong>\u0964<\/strong><\/p>\n\n\n\n<p>\u0905\u0902\u0921\u0947 \u0915\u0940 \u091c\u0930\u094d\u0926\u0940 \u092e\u0947\u0902 \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0942\u0930\u093e \u0905\u0902\u0921\u093e \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0926\u094b \u092a\u0942\u0930\u0947 \u0905\u0902\u0921\u0947 \u0916\u093e\u0915\u0930 12 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0921\u0940, \u0908, \u0915\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u092c\u093f\u0928\u093e \u091c\u0930\u094d\u0926\u0940 \u0915\u0947, \u0906\u092a \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0908 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092d\u0940 \u0916\u094b \u0926\u0947\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_%E0%A4%B8%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1%E0%A4%BF%E0%A4%A8_Sardines\"><\/span><strong>15. <\/strong><strong>\u0938\u093e\u0930\u094d\u0921\u093f\u0928<\/strong><strong> (Sardines)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0928\u093e\u091c\u093c\u0941\u0915 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0935\u093e\u0932\u0940 \u091b\u094b\u091f\u0940 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092e\u091b\u0932\u0940 \u0915\u094b \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0924\u093e\u091c\u093c\u093e \u092d\u0940 \u0916\u0930\u0940\u0926 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0909\u0928\u094d\u0939\u0947\u0902 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u092a\u093e\u0928\u0940, \u0924\u0947\u0932 \u092f\u093e \u0938\u0949\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0921\u093f\u092c\u094d\u092c\u0947 \u092e\u0947\u0902 \u092c\u0947\u091a\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u092d\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0938\u094d\u0935\u0938\u094d\u0925 \u0938\u093e\u0902\u0926\u094d\u0930\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0905\u0938\u093e\u0927\u093e\u0930\u0923 \u0930\u0942\u092a \u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0928\u0940 \u0938\u0947 \u0928\u093f\u0915\u093e\u0932\u0947 \u0917\u090f \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u092e\u0947\u0902 1 \u0915\u092a (150 \u0917\u094d\u0930\u093e\u092e) \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e 554% \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_%E0%A4%9F%E0%A5%82%E0%A4%A8%E0%A4%BE\"><\/span><strong>16. <\/strong><strong>\u091f\u0942\u0928\u093e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091f\u0942\u0928\u093e \u090f\u0915 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092e\u091b\u0932\u0940 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u091b\u0932\u0940 \u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0928\u0940\u091a\u0947 \u0915\u093e\u0932\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>3.5 \u0914\u0902\u0938 (100 \u0917\u094d\u0930\u093e\u092e) \u092a\u0915\u0947 \u0939\u0941\u090f \u091f\u0942\u0928\u093e \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e 453% \u0939\u094b\u0924\u093e \u0939\u0948\u0964[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173707\/nutrients\">11<\/a>]<\/p>\n\n\n\n<p>\u0907\u0938\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u091c\u093f\u0902\u0915 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0914\u0930 \u092c\u09403 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u092d\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u0948\u0915\u0947\u091c\u094d\u0921 \u091f\u0942\u0928\u093e \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u092a\u0948\u0915 \u0915\u093f\u090f \u0917\u090f 142 \u0917\u094d\u0930\u093e\u092e \u0939\u0932\u094d\u0915\u0947 \u091f\u0942\u0928\u093e \u092e\u0947\u0902 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u0915\u093e 152% \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A4%BE%E0%A4%89%E0%A4%9F\"><\/span><strong>17. <\/strong><strong>\u091f\u094d\u0930\u093e\u0909\u091f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u091b\u0932\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0930\u0947\u0928\u092c\u094b \u091f\u094d\u0930\u093e\u0909\u091f [<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172004\/nutrients\">12<\/a>] \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0940\u0920\u0947 \u092a\u093e\u0928\u0940 \u0915\u0940 \u092f\u0939 \u092e\u091b\u0932\u0940 \u092a\u094d\u0930\u091c\u093e\u0924\u093f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u0938\u093e \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091f\u094d\u0930\u093e\u0909\u091f \u092b\u093c\u093f\u0932\u0932\u0947\u091f \u092e\u0947\u0902 3.5-\u0914\u0902\u0938 (100-\u0917\u094d\u0930\u093e\u092e) \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e \u0932\u0917\u092d\u0917 312% \u0914\u0930 1,171 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0926\u094d\u0935\u093e\u0930\u093e \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 1,100-1,600 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091f\u094d\u0930\u093e\u0909\u091f \u092e\u0947\u0902 \u0915\u0949\u092a\u0930, \u0906\u092f\u0930\u0928 \u0914\u0930 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_%E0%A4%B8%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%AE%E0%A4%A8\"><\/span><strong>18. <\/strong><strong>\u0938\u0948\u0932\u094d\u092e\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u0940 \u090f\u0915 \u0914\u0930 \u092b\u0948\u091f\u0940 \u092e\u091b\u0932\u0940 \u0938\u0948\u0932\u094d\u092e\u0928 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0930\u0902\u0917\u0940\u0928, \u092b\u0948\u091f\u0940 \u092e\u091b\u0932\u0940 \u092e\u0947\u0902 3 \u0914\u0902\u0938 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f (\u0921\u0940\u0935\u0940) \u0915\u093e 99% \u0939\u094b\u0924\u093e \u0939\u0948\u0964[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175168\/nutrients\">13<\/a>]<\/p>\n\n\n\n<p>\u092f\u0939 \u0913\u092e\u0947\u0917\u093e-3 \u0935\u0938\u093e \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0939\u0948, \u0920\u0940\u0915 \u0935\u0948\u0938\u0947 \u0939\u0940 \u091c\u0948\u0938\u0947 \u091f\u094d\u092f\u0942\u0928\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0948\u0932\u094d\u092e\u0928 \u092e\u0947\u0902 \u092d\u0940 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u093e \u0915\u0949\u092a\u0930 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0921\u0940\u0935\u0940 \u0915\u093e \u0932\u0917\u092d\u0917 70% \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0948\u0932\u094d\u092e\u0928 \u0938\u0947 \u092c\u0928\u0947 \u092b\u094d\u0932\u0947\u0915\u094d\u0938 \u090f\u0915 \u0924\u094d\u0935\u0930\u093f\u0924 \u0914\u0930 \u0938\u0930\u0932 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0940 \u0930\u093e\u0924 \u0915\u093e \u092d\u094b\u091c\u0928 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u090f\u0915 \u0915\u0902\u091f\u0947\u0928\u0930 \u092e\u0947\u0902 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u092f\u0939 \u0938\u0932\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e \u091f\u094b\u0938\u094d\u091f \u0915\u0947 \u0938\u093e\u0925 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u090f\u0902\u091f\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u0914\u0930 \u090f\u0902\u091f\u093e\u0938\u093f\u0921\u094d\u0938 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0939\u0948\u0902!<\/strong> <strong>\u092d\u0932\u0947 \u0939\u0940 \u0906\u092a\u0915\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 B12 \u0939\u094b, \u0932\u0947\u0915\u093f\u0928 \u0910\u0938\u0940 \u092a\u0930\u093f\u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0901 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u091c\u092c \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b \u092a\u093e\u0924\u093e \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u0902\u0924\u0930\u093f\u0915 \u0915\u093e\u0930\u0915, \u090f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u091c\u094b B12 \u0915\u094b \u092a\u0947\u091f \u092e\u0947\u0902 \u092a\u0939\u0941\u0901\u091a\u093e\u0924\u093e \u0939\u0948, \u0917\u093e\u092f\u092c \u0939\u0948\u0964[<a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/vitamin-b12-cobalamin\">14<\/a>]<\/strong>  <strong>\u091a\u0942\u0901\u0915\u093f \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0936\u0939\u0930\u0940 \u092d\u093e\u0930\u0924\u0940\u092f \u0915\u0908 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u090f\u0902\u091f\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u090f\u0938\u093f\u0921\u093f\u091f\u0940 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u090f\u0902\u091f\u093e\u0938\u093f\u0921\u094d\u0938 \u0932\u0947\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/strong> <strong>\u090f\u0902\u091f\u093e\u0938\u093f\u0921\u094d\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0930\u094b\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%8012_%E0%A4%B8%E0%A5%87%E0%A4%B5%E0%A4%A8_%E0%A4%B8%E0%A4%82%E0%A4%AC%E0%A4%82%E0%A4%A7%E0%A5%80_%E0%A4%86%E0%A4%B5%E0%A4%B6%E0%A5%8D%E0%A4%AF%E0%A4%95%E0%A4%A4%E0%A4%BE%E0%A4%8F%E0%A4%81\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012<\/strong>: <strong>\u0938\u0947\u0935\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0901<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 (\u0906\u0930\u0921\u0940\u0906\u0908) \u0909\u092e\u094d\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0926\u0932\u0924\u093e \u0930\u0939\u0924\u093e \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0914\u0930 \u0915\u093f\u0936\u094b\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u0916\u0941\u0930\u093e\u0915: 2.4 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e (\u090f\u092e\u0938\u0940\u091c\u0940) \u0939\u0948[6]<\/li>\n\n\n\n<li>9 \u0938\u0947 13 \u0935\u0930\u094d\u0937 \u0915\u0940 \u0906\u092f\u0941 \u0915\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f: 1.8 \u090f\u092e\u0938\u0940\u091c\u0940 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/li>\n\n\n\n<li>4 \u0938\u0947 8 \u0935\u0930\u094d\u0937 \u0915\u0940 \u0906\u092f\u0941 \u0915\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, 1.2 \u090f\u092e\u0938\u0940\u091c\u0940 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/li>\n\n\n\n<li>1 \u0938\u0947 3 \u0935\u0930\u094d\u0937 \u0915\u0940 \u0906\u092f\u0941 \u0915\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, 0.9 \u090f\u092e\u0938\u0940\u091c\u0940 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/li>\n\n\n\n<li>\u091b\u0939 \u092e\u0939\u0940\u0928\u0947 \u0938\u0947 \u0915\u092e \u0906\u092f\u0941 \u0915\u0947 \u0936\u093f\u0936\u0941\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 0.4 \u090f\u092e\u0938\u0940\u091c\u0940 \u092c\u0940-12 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u092c\u0915\u093f 7 \u0938\u0947 12 \u092e\u0939\u0940\u0928\u0947 \u0915\u0940 \u0906\u092f\u0941 \u0915\u0947 \u0936\u093f\u0936\u0941\u0913\u0902 \u0915\u094b 0.5 \u090f\u092e\u0938\u0940\u091c\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 2.6 \u090f\u092e\u0938\u0940\u091c\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u092c\u0915\u093f \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u0930\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092e\u093e\u0924\u093e\u0913\u0902 \u0915\u094b 2.8 \u090f\u092e\u0938\u0940\u091c\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u0915\u094b \u0916\u0924\u0930\u0928\u093e\u0915 \u092f\u093e \u092a\u094d\u0930\u0924\u093f\u0915\u0942\u0932 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0938\u0947 \u0928\u0939\u0940\u0902 \u091c\u094b\u0921\u093c\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u093f\u0930 \u092d\u0940, \u0915\u093f\u0938\u0940 \u092d\u0940 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u0942\u0930\u0915 \u0915\u094b \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%AC%E0%A4%B9%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_B12_%E0%A4%B2%E0%A5%87%E0%A4%A8%E0%A5%87_%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A5%8B%E0%A4%88_%E0%A4%A8%E0%A4%95%E0%A4%BE%E0%A4%B0%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%AE%E0%A4%95_%E0%A4%AA%E0%A4%B0%E0%A4%BF%E0%A4%A3%E0%A4%BE%E0%A4%AE_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u0915\u094d\u092f\u093e \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12<\/strong><strong> \u0932\u0947\u0928\u0947 \u0938\u0947 \u0915\u094b\u0908 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u0930\u093f\u0923\u093e\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B-12 \u0938\u092d\u0940 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u0948, \u0914\u0930 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0938\u0947 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 <\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u094d\u0930\u092f\u0941\u0915\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0915\u094b \u092c\u093e\u0926 \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u0932\u0940\u0935\u0930 \u092e\u0947\u0902 \u0930\u0916\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 <\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928, \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0932\u0947\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0938\u0947 \u0905\u0927\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0932\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A4%BF%E0%A4%B8_%E0%A4%AB%E0%A4%B2_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%AC%E0%A5%80-12_%E0%A4%95%E0%A5%80_%E0%A4%AE%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A4%BE_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0915\u093f\u0938 \u092b\u0932 \u092e\u0947\u0902 \u092c\u0940-12<\/strong><strong> \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u090f\u0915 \u0915\u093f\u092b\u093c\u093e\u092f\u0924\u0940, \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932, \u0915\u0947\u0932\u093e \u0939\u0930 \u0915\u093f\u0938\u0940 \u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%A6%E0%A4%BE_%E0%A4%9C%E0%A5%8D%E0%A4%9E%E0%A4%BE%E0%A4%A8\"><\/span><strong>\u0935\u093f\u0926\u093e \u091c\u094d\u091e\u093e\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092a\u0936\u0941 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0938\u0924 \u0935\u092f\u0938\u094d\u0915 \u0915\u094b \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 2.4 \u090f\u092e\u0938\u0940\u091c\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u0914\u0930 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0914\u0930 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0938\u093f\u0930\u0926\u0930\u094d\u0926, \u0925\u0915\u093e\u0935\u091f, \u092a\u093e\u091a\u0928 \u0935\u093f\u0915\u093e\u0930, \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u094d\u0937\u0924\u093f \u0914\u0930 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u091c\u0948\u0938\u0947 \u0932\u0915\u094d\u0937\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0932\u094b\u0917, \u091c\u0948\u0938\u0947 \u0915\u093f \u0935\u0943\u0926\u094d\u0927 \u0932\u094b\u0917 \u0914\u0930 \u0916\u0930\u093e\u092c \u092a\u094b\u0937\u0923 \u0905\u0935\u0936\u094b\u0937\u0923 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0915\u092e\u093f\u092f\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0909\u0928\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092c\u094012 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923, \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0915\u092e\u093f\u092f\u094b\u0902 \u0915\u093e \u0916\u0924\u0930\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092c\u094012 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 <\/p>\n\n\n\n<p>\u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092a\u0947\u0936\u0947\u0935\u0930 \u092e\u094c\u0916\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092f\u093e \u0907\u0902\u091c\u0947\u0915\u094d\u0936\u0928 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/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-1742984982725\"><strong class=\"schema-faq-question\"><strong>1. \u0915\u094d\u092f\u093e \u0926\u0935\u093e\u0907\u092f\u094b\u0902 \u0915\u0947 \u092a\u0930\u0938\u094d\u092a\u0930 \u092a\u094d\u0930\u092d\u093e\u0935 \u0938\u0947 B12 \u0915\u093e \u0938\u094d\u0924\u0930 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0915\u0908 \u0926\u0935\u093e\u0907\u092f\u094b\u0902 \u092e\u0947\u0902 B12 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u092e\u0947\u0902 \u092c\u093e\u0927\u093e \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0928\u092e\u0947\u0902 \u092e\u0947\u091f\u092b\u0949\u0930\u094d\u092e\u093f\u0928 \u0914\u0930 \u090f\u0938\u093f\u0921-\u0930\u093f\u0921\u094d\u092f\u0942\u0938\u093f\u0902\u0917 \u0926\u0935\u093e\u090f\u0901 (\u091c\u0948\u0938\u0947 \u0939\u093f\u0938\u094d\u091f\u093e\u092e\u093e\u0907\u0928 2-\u0930\u093f\u0938\u0947\u092a\u094d\u091f\u0930 \u0935\u093f\u0930\u094b\u0927\u0940 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0949\u0928 \u092a\u0902\u092a \u0905\u0935\u0930\u094b\u0927\u0915) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742984991435\"><strong class=\"schema-faq-question\"><strong>2. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u0906\u092e \u0915\u093e\u0930\u0923 \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0928 \u092e\u093f\u0932\u0928\u093e \u0914\u0930 \u0906\u0902\u0924\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b\u0928\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0926\u094b \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u0923 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742984999061\"><strong class=\"schema-faq-question\"><strong>3. \u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0906\u092a\u0915\u094b \u0915\u0947\u0935\u0932 \u0924\u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u092c \u0906\u092a\u0915\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0928\u0947 \u0907\u0938\u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0939\u094b\u0964 \u0921\u0949\u0915\u094d\u091f\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u0940 \u0917\u094b\u0932\u093f\u092f\u093e\u0901 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742985009211\"><strong class=\"schema-faq-question\"><strong>4. \u092c\u0940-12 \u0915\u0940 \u0915\u092e\u0940 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u093f\u0938 \u0935\u091c\u0939 \u0938\u0947 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0906\u0939\u093e\u0930\u0964 \u0905\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0915\u0941\u091b \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u094b \u0932\u094b\u0917 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u091c\u094b \u0928\u0939\u0940\u0902 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u092e\u0947\u0902 \u0915\u092e\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742985015872\"><strong class=\"schema-faq-question\"><strong>5. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0936\u0930\u0940\u0930 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092d\u094b\u091c\u0928 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u0924\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0939\u093e\u0907\u092a\u0930\u092a\u093f\u0917\u094d\u092e\u0947\u0902\u091f\u0947\u0936\u0928 \u0914\u0930 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0924\u094d\u0935\u091a\u093e \u0915\u093e \u0930\u0902\u0917 \u0915\u093e\u0932\u093e \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u0942\u0921 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n","protected":false},"author":115,"featured_media":10724,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[80],"class_list":["post-10723","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>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 (Vitamin B12) \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924, \u0909\u092a\u092f\u094b\u0917 \u0914\u0930 \u0932\u093e\u092d - Happytummy<\/title>\n<meta name=\"description\" content=\"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u0942\u0921 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 (Vitamin B12) \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924, \u0909\u092a\u092f\u094b\u0917 \u0914\u0930 \u0932\u093e\u092d - Happytummy\" \/>\n<meta property=\"og:description\" content=\"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u0942\u0921 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 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content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kanchan Dulhani\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/\"},\"author\":{\"name\":\"Kanchan Dulhani\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/5ee10b5b789acbd75c5505246b6a1c1e\"},\"headline\":\"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 (Vitamin B12) \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924, \u0909\u092a\u092f\u094b\u0917 \u0914\u0930 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Dulhani\",\"pronouns\":\"She\/Her\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/485c9fe4857b0aee1ab3d6ee39fe3c77\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/73344a7ac4e9b659823c64e6972e26733dd95b79b97af044e155e53f9cbc0929?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/73344a7ac4e9b659823c64e6972e26733dd95b79b97af044e155e53f9cbc0929?s=96&d=mm&r=g\",\"caption\":\"Kanchan Dulhani\"},\"description\":\"Kanchan is a wellness and health writer passionate about exploring how nutrition and natural ingredients impact well-being. She believes a healthy lifestyle is a journey, not a destination. Her writing focuses on simple habits and mindful choices that make wellness more achievable. Kanchan\u2019s work inspires readers to embrace balanced, fulfilling lives, one step at a time.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/kanchan-dulhani-316225241\/\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/kanchan-dulhani\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742984982725\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742984982725\",\"name\":\"1. \u0915\u094d\u092f\u093e \u0926\u0935\u093e\u0907\u092f\u094b\u0902 \u0915\u0947 \u092a\u0930\u0938\u094d\u092a\u0930 \u092a\u094d\u0930\u092d\u093e\u0935 \u0938\u0947 B12 \u0915\u093e \u0938\u094d\u0924\u0930 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0915\u0908 \u0926\u0935\u093e\u0907\u092f\u094b\u0902 \u092e\u0947\u0902 B12 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u092e\u0947\u0902 \u092c\u093e\u0927\u093e \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0928\u092e\u0947\u0902 \u092e\u0947\u091f\u092b\u0949\u0930\u094d\u092e\u093f\u0928 \u0914\u0930 \u090f\u0938\u093f\u0921-\u0930\u093f\u0921\u094d\u092f\u0942\u0938\u093f\u0902\u0917 \u0926\u0935\u093e\u090f\u0901 (\u091c\u0948\u0938\u0947 \u0939\u093f\u0938\u094d\u091f\u093e\u092e\u093e\u0907\u0928 2-\u0930\u093f\u0938\u0947\u092a\u094d\u091f\u0930 \u0935\u093f\u0930\u094b\u0927\u0940 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0949\u0928 \u092a\u0902\u092a \u0905\u0935\u0930\u094b\u0927\u0915) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742984991435\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742984991435\",\"name\":\"2. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u0906\u092e \u0915\u093e\u0930\u0923 \u0915\u094d\u092f\u093e \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0928 \u092e\u093f\u0932\u0928\u093e \u0914\u0930 \u0906\u0902\u0924\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b\u0928\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0926\u094b \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u0923 \u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742984999061\",\"position\":3,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742984999061\",\"name\":\"3. \u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0906\u092a\u0915\u094b \u0915\u0947\u0935\u0932 \u0924\u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u092c \u0906\u092a\u0915\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0928\u0947 \u0907\u0938\u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0939\u094b\u0964 \u0921\u0949\u0915\u094d\u091f\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u0940 \u0917\u094b\u0932\u093f\u092f\u093e\u0901 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742985009211\",\"position\":4,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b12-ke-strot-aur-swaasthya-laabh-in-hindi\/#faq-question-1742985009211\",\"name\":\"4. \u092c\u0940-12 \u0915\u0940 \u0915\u092e\u0940 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u093f\u0938 \u0935\u091c\u0939 \u0938\u0947 \u0939\u094b\u0924\u0940 \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0906\u0939\u093e\u0930\u0964 \u0905\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-12 \u0915\u0941\u091b \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 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