{"id":10903,"date":"2025-06-09T16:52:03","date_gmt":"2025-06-09T16:52:03","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10903"},"modified":"2025-06-09T16:52:06","modified_gmt":"2025-06-09T16:52:06","slug":"subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/","title":{"rendered":"\u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u0930\u0940\u0930 \u0914\u0930 \u092e\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u092c\u0939 \u0915\u0940 10 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0906\u0926\u0924\u0947\u0902 (Morning Habits for a Healthy Body and Mind)"},"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-69d1e15c05795\" 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-69d1e15c05795\" 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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#1_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%97%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%AE%E0%A4%AF_%E0%A4%AA%E0%A4%B0_%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%82%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A4%A3_%E0%A4%B0%E0%A4%96%E0%A5%87%E0%A4%82\" >1. \u0905\u092a\u0928\u0947 \u091c\u093e\u0917\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f \u092a\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0930\u0916\u0947\u0902<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-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><\/ul><\/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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#2_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%BE%E0%A4%95%E0%A5%83%E0%A4%A4%E0%A4%BF%E0%A4%95_%E0%A4%B0%E0%A5%8B%E0%A4%B6%E0%A4%A8%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%80_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A5%87%E0%A4%B9%E0%A4%A4%E0%A4%B0_%E0%A4%AC%E0%A4%A8%E0%A4%BE%E0%A4%8F%E0%A4%81\" >2. \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u094b\u0936\u0928\u0940 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0938\u0941\u092c\u0939 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0901<\/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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#3_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%8A%E0%A4%B0%E0%A5%8D%E0%A4%9C%E0%A4%BE_%E0%A4%AA%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F_%E0%A4%B9%E0%A4%BE%E0%A4%87%E0%A4%A1%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%9F_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >3. \u0938\u0941\u092c\u0939 \u090a\u0930\u094d\u091c\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0930\u0947\u0902<\/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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#4_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%B6%E0%A4%BE%E0%A4%B0%E0%A5%80%E0%A4%B0%E0%A4%BF%E0%A4%95_%E0%A4%97%E0%A4%A4%E0%A4%BF%E0%A4%B5%E0%A4%BF%E0%A4%A7%E0%A4%BF_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%BE%E0%A4%A5_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%A6%E0%A4%BF%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%B6%E0%A5%81%E0%A4%B0%E0%A5%81%E0%A4%86%E0%A4%A4_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >4. \u0938\u0941\u092c\u0939 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#5_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%AA%E0%A5%8C%E0%A4%B7%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%95_%E0%A4%A8%E0%A4%BE%E0%A4%B6%E0%A5%8D%E0%A4%A4%E0%A4%BE_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >5. \u0938\u0941\u092c\u0939 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930\u0947\u0902<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#%E0%A4%B8%E0%A4%BE%E0%A4%AC%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C\" >\u0938\u093e\u092c\u0941\u0924 \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-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8\" >\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#%E0%A4%AB%E0%A4%B2_%E0%A4%94%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\" >\u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#%E0%A4%AA%E0%A5%87%E0%A4%AF_%E0%A4%AA%E0%A4%A6%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A5\" >\u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#6_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%B6%E0%A4%BE%E0%A4%82%E0%A4%A4_%E0%A4%B6%E0%A5%81%E0%A4%B0%E0%A5%81%E0%A4%86%E0%A4%A4_%E0%A4%95%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F_%E0%A4%A7%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%A8_%E0%A4%AF%E0%A4%BE_%E0%A4%9C%E0%A4%B0%E0%A5%8D%E0%A4%A8%E0%A4%B2_%E0%A4%B2%E0%A4%BF%E0%A4%96%E0%A5%87%E0%A4%82\" >6. \u0938\u0941\u092c\u0939 \u0936\u093e\u0902\u0924 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0947 \u0932\u093f\u090f \u0927\u094d\u092f\u093e\u0928 \u092f\u093e \u091c\u0930\u094d\u0928\u0932 \u0932\u093f\u0916\u0947\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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#7_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%95%E0%A5%8B_%E0%A4%8A%E0%A4%B0%E0%A5%8D%E0%A4%9C%E0%A4%BE%E0%A4%B5%E0%A4%BE%E0%A4%A8_%E0%A4%AC%E0%A4%A8%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%95%E0%A4%BE%E0%A4%AE\" >7. \u0938\u0941\u092c\u0939 \u0915\u094b \u090a\u0930\u094d\u091c\u093e\u0935\u093e\u0928 \u092c\u0928\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u093e\u092e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#8_%E0%A4%9F%E0%A5%82-%E0%A4%A1%E0%A5%82_%E0%A4%B2%E0%A4%BF%E0%A4%B8%E0%A5%8D%E0%A4%9F_%E0%A4%AC%E0%A4%A8%E0%A4%BE%E0%A4%8F%E0%A4%81\" >8. \u091f\u0942-\u0921\u0942 \u0932\u093f\u0938\u094d\u091f \u092c\u0928\u093e\u090f\u0901<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#9_%E0%A4%95%E0%A4%BF%E0%A4%B8%E0%A5%80_%E0%A4%B6%E0%A5%8C%E0%A4%95_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B6%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2_%E0%A4%B9%E0%A5%8B%E0%A4%82\" >9. \u0915\u093f\u0938\u0940 \u0936\u094c\u0915 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#10_%E0%A4%AE%E0%A4%BE%E0%A4%B2%E0%A4%BF%E0%A4%B6_%E0%A4%AF%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%82%E0%A4%97_%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >10. \u092e\u093e\u0932\u093f\u0936 \u092f\u093e \u0905\u092d\u094d\u092f\u0902\u0917 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#%E0%A4%A8%E0%A4%BF%E0%A4%B7%E0%A5%8D%E0%A4%95%E0%A4%B0%E0%A5%8D%E0%A4%B7\" >\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/#%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\" >\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u092e\u0947\u0902 \u091c\u093e\u0917\u0924\u0947 \u0939\u0948\u0902, \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u093e \u0926\u093f\u092e\u093e\u0917 \u0938\u093e\u092b \u0939\u0948 \u0914\u0930 \u0906\u092a \u0926\u093f\u0928 \u0915\u094b \u0938\u0902\u0935\u093e\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0928\u0938\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u0910\u0938\u093e \u090f\u0939\u0938\u093e\u0938 \u0939\u0948 \u091c\u094b \u0906\u0927\u0941\u0928\u093f\u0915 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\u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0921\u093f\u091c\u093c\u093e\u0907\u0928 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u093e\u0939\u0947 \u0906\u092a \u0916\u0941\u0926 \u0915\u094b \u201c\u0938\u0941\u092c\u0939 \u0909\u0920\u0928\u0947 \u0935\u093e\u0932\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u201d \u0915\u0939\u0947\u0902 \u092f\u093e \u0928\u0939\u0940\u0902, \u090f\u0915 \u0915\u0941\u0936\u0932 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947, \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0926\u094d\u0927 \u0939\u0941\u0908 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092c, \u0906\u0907\u090f \u091c\u093e\u0928\u0947\u0902 \u0915\u093f \u0938\u0939\u0940 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u091c\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0926\u093f\u092e\u093e\u0917 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0906\u092a \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0932\u093f\u090f \u0915\u0948\u0938\u0947 \u0935\u0948\u092f\u0915\u094d\u0924\u093f\u0915\u0943\u0924 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https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/05\/hindi-info-Top-10-Morning-Habits-for-a-Healthy-Body-and-Mind-\u2013-1-180x300.png 180w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/05\/hindi-info-Top-10-Morning-Habits-for-a-Healthy-Body-and-Mind-\u2013-1-768x1280.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/05\/hindi-info-Top-10-Morning-Habits-for-a-Healthy-Body-and-Mind-\u2013-1-922x1536.png 922w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/05\/hindi-info-Top-10-Morning-Habits-for-a-Healthy-Body-and-Mind-\u2013-1-150x250.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/05\/hindi-info-Top-10-Morning-Habits-for-a-Healthy-Body-and-Mind-\u2013-1.png 1220w\" sizes=\"auto, (max-width: 615px) 100vw, 615px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%97%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%AE%E0%A4%AF_%E0%A4%AA%E0%A4%B0_%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%82%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A4%A3_%E0%A4%B0%E0%A4%96%E0%A5%87%E0%A4%82\"><\/span><strong>1. <\/strong><strong>\u0905\u092a\u0928\u0947 \u091c\u093e\u0917\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f \u092a\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0930\u0916\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926 \u092e\u0947\u0902 \u092c\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u092c\u094d\u0930\u0939\u094d\u092e-\u092e\u0941\u0939\u0942\u0930\u094d\u0924 \u0906\u092a\u0915\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u0906\u0926\u0930\u094d\u0936 \u0938\u092e\u092f 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\u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u0939 \u0906\u0928\u0947 \u0935\u093e\u0932\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/publication\/369377693_Importance_of_brahma_muhuruta_a_scientific_review\">[1]<\/a><\/sup><\/p>\n\n\n\n<p>\u092c\u094d\u0930\u0939\u094d\u092e-\u092e\u0941\u0939\u0942\u0930\u094d\u0924 \u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0938\u092e\u093e\u0928, \u0930\u0949\u092c\u093f\u0928 \u0936\u0930\u094d\u092e\u093e \u0915\u093e 5 AM \u0915\u094d\u0932\u092c \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0914\u0930 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\u0938\u0947 \u0906\u092a\u0915\u094b \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932 \u0926\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0905\u092a\u0928\u0947 \u092a\u0941\u0930\u093e\u0928\u0947 \u091c\u092e\u093e\u0928\u0947 \u0915\u0947 \u092c\u091c\u0930 \u0905\u0932\u093e\u0930\u094d\u092e \u0915\u0940 \u0906\u0935\u093e\u091c\u093c \u0915\u094b \u0915\u0941\u091b \u0914\u0930 \u092e\u0927\u0941\u0930 \u0938\u0947 \u092c\u0926\u0932\u0928\u0947 \u0938\u0947 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u091c\u0921\u093c\u0924\u093e \u0938\u0947 \u091b\u0941\u091f\u0915\u093e\u0930\u093e \u092a\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u092e\u0927\u0941\u0930 \u0914\u0930 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\u0930\u094b\u0936\u0928\u0940 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0938\u0941\u092c\u0939 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0901<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0926\u093f\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092a\u0930\u094d\u0926\u0947 \u092f\u093e \u092c\u094d\u0932\u093e\u0907\u0902\u0921\u094d\u0938 \u0915\u094b \u0916\u0941\u0932\u093e \u091b\u094b\u0921\u093c \u0926\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0915\u092e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915\u0924\u092e \u0927\u0942\u092a \u0906 \u0938\u0915\u0947\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u0902\u0924\u0930\u093f\u0915 \u091c\u0948\u0935\u093f\u0915 \u0918\u0921\u093c\u0940 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0940\u0902\u0926 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0918\u0921\u093c\u0940 \u092c\u0947\u0939\u0924\u0930 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u091c\u093e\u0917\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0949\u092b\u0940 \u0915\u0940 \u0906\u0926\u0924 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u0940, \u092f\u0939 \u0906\u092a\u0915\u094b \u0938\u0941\u092c\u0939 \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u0927\u093f\u0915 \u0938\u0924\u0930\u094d\u0915 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0942\u0930\u0947 \u0926\u093f\u0928, \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0905\u0938\u094d\u092a\u0937\u094d\u091f\u0940\u0915\u0943\u0924 \u092a\u094d\u0930\u0915\u093e\u0936 \u0918\u091f\u0928\u093e\u090f\u0901 \u0906\u092a\u0915\u094b \u0928\u0940\u0902\u0926 \u092e\u0939\u0938\u0942\u0938 \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f \u0938\u094b\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0906\u092a \u0906\u092d\u093e\u0930\u0940 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u091c\u093e\u0917\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u094b\u0936\u0928\u0940 \u092e\u0947\u0902 \u091c\u093e\u0917\u0928\u093e \u0906\u092a\u0915\u0940 \u0938\u0930\u094d\u0915\u0948\u0921\u093f\u092f\u0928 \u0932\u092f \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u091c\u093e\u0917\u0928\u093e \u0914\u0930 \u0938\u0924\u0930\u094d\u0915 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S036013232500215X#:~:text=Long-term%20cumulative%20natural%20light,of%20sleep%2C%20and%20circadian%20rhythms.&amp;text=Sleepiness%2C%20EEG%2C%20alertness%2C%20etc,light%20may%20decrease%20afternoon%20sleepiness\">[3]<\/a><\/sup><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u0908\u092e\u093e\u0928\u0926\u093e\u0930\u0940 \u0938\u0947 \u0915\u0939\u0947\u0902 \u0924\u094b, \u0915\u094c\u0928 \u0928\u0939\u0940\u0902 \u091a\u093e\u0939\u0947\u0917\u093e \u0915\u093f \u0938\u0941\u092c\u0939 \u0909\u0920\u0915\u0930 \u0924\u0930\u094b\u0924\u093e\u091c\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u091c\u093c\u094b\u0902\u092c\u0940 \u0915\u0940 \u0924\u0930\u0939 \u0928 \u0915\u0930 \u092a\u093e\u090f?<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u093e \u0936\u0947\u0921\u094d\u092f\u0942\u0932 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948, \u0924\u094b \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u092a\u0942\u0930\u094d\u0935 \u092a\u094d\u0930\u0924\u093f\u092c\u0926\u094d\u0927\u0924\u093e \u0915\u0947 \u0938\u093e\u092b \u0906\u0938\u092e\u093e\u0928, \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u0932\u0928\u0947 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0938\u0941\u092c\u0939 \u0915\u0947 \u0938\u092e\u092f \u0910\u0902\u0920\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u0909\u0920\u0915\u0930 \u0916\u093f\u0921\u093c\u0915\u0940 \u0914\u0930 \u092a\u0930\u094d\u0926\u0947 \u0916\u094b\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0938\u0938\u0947 \u0924\u0941\u0930\u0902\u0924 \u0930\u093e\u0938\u093e\u092f\u0928\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0917\u0939\u0930\u0940 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0909\u0924\u094d\u0938\u093e\u0939\u092a\u0942\u0930\u094d\u0923 \u0938\u093e\u0901\u0938\u0947\u0902 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u0940 \u0927\u0942\u092a \u092e\u0947\u0902 10-15 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0948\u0920\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0906\u0930\u093e\u092e \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u093e \u092e\u0942\u0921 \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0942\u0930\u091c \u0938\u0947 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940<\/a> \u0915\u094b \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0909\u091c\u094d\u091c\u094d\u0935\u0932, \u0915\u092e \u0927\u0942\u092a \u0935\u093e\u0932\u0947 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902, \u0918\u0930 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0913\u0935\u0930\u0939\u0947\u0921 \u0932\u093e\u0907\u091f\u093f\u0902\u0917 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0902\u0915\u094b\u091a \u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0932\u093e\u0907\u091f \u0925\u0947\u0930\u0947\u092a\u0940 \u0915\u0947 \u0932\u093f\u090f \u091b\u0924 \u092a\u0930 \u0932\u093e\u0907\u091f \u0932\u0917\u093e\u0928\u0947 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%8A%E0%A4%B0%E0%A5%8D%E0%A4%9C%E0%A4%BE_%E0%A4%AA%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F_%E0%A4%B9%E0%A4%BE%E0%A4%87%E0%A4%A1%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%9F_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>3. <strong>\u0938\u0941\u092c\u0939 <\/strong>\u090a\u0930\u094d\u091c\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u091c\u092c \u0906\u092a 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\u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u0906\u0926\u0924 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0926\u093f\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0928\u0940 \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0928\u0947, \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0930\u0928\u0947 \u0914\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u0917\u0924\u093f \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0938\u092d\u0940 \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0938\u0924\u0930\u094d\u0915 \u092c\u0928\u093e\u090f\u0902\u0917\u0947\u0964 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0928 \u0915\u0947\u0935\u0932 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u0932\u094d\u0915\u093f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092e\u093e\u0928\u0938\u093f\u0915 \u0927\u094d\u092f\u093e\u0928 \u0914\u0930 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u0928\u093f\u0930\u094d\u091c\u0932\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0938\u0941\u0938\u094d\u0924 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u093e \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0938\u0941\u092c\u0939 \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u092a\u093e\u0928\u0940 \u0915\u0940 \u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902? \u091c\u093e\u0917\u0928\u0947 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u0917\u0924\u093f \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (hydrates) \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u092c\u0926\u0932\u0947 \u092e\u0947\u0902 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u092c\u0947\u0939\u0924\u0930 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6893716\/\"><sup>[4]<\/sup><\/a><\/p>\n\n\n\n<p>\u0906\u092a \u0928\u0940\u0902\u092c\u0942 \u092a\u093e\u0928\u0940, \u091a\u093f\u092f\u093e \u092c\u0940\u091c \u0915\u093e \u092a\u093e\u0928\u0940, \u092e\u0947\u0925\u0940 \u0915\u093e \u092a\u093e\u0928\u0940 \u0914\u0930 \u091c\u094c \u0915\u093e \u092a\u093e\u0928\u0940 \u091c\u0948\u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u093f\u0902\u0917 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0909\u0928\u092e\u0947\u0902 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u092a\u0939\u0932\u0947 \u0916\u0941\u0926 \u0915\u094b \u0938\u093e\u092b \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0924\u094d\u0935\u0930\u093f\u0924 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0902, \u0905\u092a\u0928\u093e \u091a\u0947\u0939\u0930\u093e \u0927\u094b\u090f\u0901, \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0901\u0924 \u092c\u094d\u0930\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0915\u0941\u091b \u091a\u0940\u091c\u094b\u0902 \u0915\u094b \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a \u092e\u093e\u0928\u0938\u093f\u0915 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0924\u0930\u094b\u0924\u093e\u091c\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0917\u0947, \u0926\u093f\u0928 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u094b\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%B6%E0%A4%BE%E0%A4%B0%E0%A5%80%E0%A4%B0%E0%A4%BF%E0%A4%95_%E0%A4%97%E0%A4%A4%E0%A4%BF%E0%A4%B5%E0%A4%BF%E0%A4%A7%E0%A4%BF_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%BE%E0%A4%A5_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%A6%E0%A4%BF%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%B6%E0%A5%81%E0%A4%B0%E0%A5%81%E0%A4%86%E0%A4%A4_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>4. <strong>\u0938\u0941\u092c\u0939 <\/strong>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0905\u0915\u0921\u093c\u0928 (stiffness) \u0914\u0930 \u091c\u0915\u0921\u093c\u0928 (tightness) \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u092d\u0940 \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0938\u0941\u0938\u094d\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0905\u0927\u093f\u0915 \u090a\u0930\u094d\u091c\u093e\u0935\u093e\u0928 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0938\u092e\u092f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0905\u0928\u094d\u092f \u0905\u0902\u0917\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0915\u0947 \u092a\u094d\u0930\u0935\u093e\u0939 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0938\u0938\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u090a\u0930\u094d\u091c\u093e \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0926\u093f\u0928 \u0915\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0918\u0902\u091f\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u0948\u0938\u0947 \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0928\u0947 \u0914\u0930 \u0938\u0924\u0930\u094d\u0915\u0924\u093e, \u0927\u094d\u092f\u093e\u0928 \u092c\u0922\u093c\u093e\u0928\u093e \u0914\u0930 \u0915\u093e\u0930\u094d\u092f\u0936\u0940\u0932 \u0938\u094d\u092e\u0943\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u093e\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5934999\/\"><sup>[5]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0928\u0940\u091a\u0947 \u0926\u093f\u090f \u0917\u090f \u0938\u0941\u091d\u093e\u0935 \u0906\u092a\u0915\u094b \u0938\u0941\u092c\u0939 \u0915\u0947 \u0918\u0902\u091f\u094b\u0902 \u092e\u0947\u0902 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u092a\u0928\u0947 \u0915\u0941\u0924\u094d\u0924\u0947 \u0915\u0940 \u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u0948\u0930 \u0915\u094b \u0915\u0941\u091b \u092c\u094d\u0932\u0949\u0915 \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/li>\n\n\n\n<li>\u0905\u092a\u0928\u0947 \u092a\u0921\u093c\u094b\u0938 \u092e\u0947\u0902 15 \u092e\u093f\u0928\u091f \u0924\u0915 \u0924\u0947\u091c \u091f\u0939\u0932\u0947\u0902 \u092f\u093e \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0915\u093e\u092e \u092a\u0930 \u0906\u0928\u0947-\u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0948\u0926\u0932 \u092f\u093e \u0938\u093e\u0907\u0915\u093f\u0932 \u0938\u0947 \u091c\u093e\u090f\u0901; \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0930\u0942\u092a \u0938\u0947, \u091f\u094d\u0930\u0947\u0928 \u092f\u093e \u092c\u0938 \u0938\u0947 \u090f\u0915 \u0938\u094d\u091f\u0949\u092a \u092a\u0939\u0932\u0947 \u0909\u0924\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0905\u092a\u0928\u0940 \u092f\u094b\u0917 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u0938\u0941\u092c\u0939 \u0915\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u092c\u0926\u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0915\u0941\u091b \u092c\u093e\u0917\u0935\u093e\u0928\u0940 \u0915\u0930\u0947\u0902- \u0907\u0938\u0938\u0947 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0932\u093e\u092d \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902? <\/strong><\/p>\n\n\n\n<p><strong>\u0936\u094b\u0927 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0938\u0941\u092c\u0939 \u0915\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0905\u0915\u0921\u093c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947\u0964<\/strong> <strong>\u0930\u0915\u094d\u0924 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0938\u092e\u0917\u094d\u0930 \u092e\u0942\u0921 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28780647\/\">[6]<\/a><\/sup><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%AA%E0%A5%8C%E0%A4%B7%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%95_%E0%A4%A8%E0%A4%BE%E0%A4%B6%E0%A5%8D%E0%A4%A4%E0%A4%BE_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>5. <strong>\u0938\u0941\u092c\u0939 <\/strong>\u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0926\u093f\u0928 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u0926\u0947\u0928\u093e \u0906\u0926\u0930\u094d\u0936 \u0939\u0948\u0964<a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/8\/2840\"><sup>[7]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0939 \u0928 \u0915\u0947\u0935\u0932 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948 \u092c\u0932\u094d\u0915\u093f \u0906\u092a\u0915\u094b \u0906\u0928\u0947 \u0935\u093e\u0932\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u090a\u0930\u094d\u091c\u093e \u092d\u0940 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u0938\u093e\u092c\u0941\u0924 \u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092c\u094d\u0938, \u0938\u093e\u0925 \u0939\u0940 \u0905\u0902\u0921\u0947 \u092f\u093e \u0938\u093e\u0926\u093e \u0926\u0939\u0940 \u091c\u0948\u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092d\u0940 \u0906\u092a\u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0940 \u092a\u0938\u0902\u0926 \u0915\u0947 \u092a\u0947\u092f \u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092f\u093e \u0926\u094b \u092a\u0932 \u0928\u093f\u0915\u093e\u0932\u0947\u0902, \u092c\u091c\u093e\u092f \u0907\u0938\u0915\u0947 \u0915\u093f \u0907\u0938\u0947 \u090f\u0915 \u0939\u0940 \u092c\u093e\u0930 \u092e\u0947\u0902 \u092a\u0940 \u0932\u0947\u0902, \u091c\u0948\u0938\u093e \u0915\u093f \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u092e\u0947\u0902 \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0947\u0902:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B8%E0%A4%BE%E0%A4%AC%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C\"><\/span><strong>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u093e\u091c\u0930\u093e, \u091c\u0908, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u092f\u093e \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0930\u094b\u091f\u0940 \u0907\u0938\u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0927\u0940\u092e\u0940 \u0917\u0924\u093f \u0938\u0947 \u0930\u093f\u0932\u0940\u091c\u093c \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0915\u093e\u0930\u0923 \u0938\u0947, \u091c\u094b \u0932\u094b\u0917 \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><a href=\"https:\/\/aashirvaad.com\/our-products\/atta\/shudh-chakki-atta.html\">\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0938\u093e\u092c\u0941\u0924 \u0917\u0947\u0939\u0942\u0902 \u0915\u093e \u0906\u091f\u093e<\/a> \u0906\u091c\u093c\u092e\u093e\u090f\u0901, \u091c\u094b \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c \u0938\u0947 \u092c\u0928\u093e \u0939\u0948 \u091c\u094b \u0917\u0939\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0941\u0928\u0939\u0930\u0947 \u090f\u092e\u094d\u092c\u0930 \u0930\u0902\u0917 \u0915\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u092e\u0915\u093e\u0932\u0940\u0928 &#8216;\u091a\u0915\u094d\u0915\u0940-\u092a\u0940\u0938\u0928\u0947&#8217; \u0915\u0940 \u0924\u0915\u0928\u0940\u0915 \u0915\u0947 \u0938\u093e\u0925, \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 0% \u092e\u0948\u0926\u093e \u0914\u0930 100% \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0906\u091f\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0905\u0928\u0942\u0920\u0940 4-\u091a\u0930\u0923\u0940\u092f \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0938\u093e\u0925, \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u094b\u0930\u094d\u0938\u093f\u0902\u0917, \u0938\u092b\u093e\u0908, \u092a\u0940\u0938\u0928\u093e \u0914\u0930 \u092a\u094b\u0937\u0923 \u0932\u0949\u0915\u0947\u091c (lockage) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948, \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u091a\u0915\u094d\u0915\u0940 \u0906\u091f\u0947 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u0940 \u0917\u093e\u0930\u0902\u091f\u0940 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8\"><\/span><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0905\u0902\u0921\u0947 (\u0924\u0932\u0947 \u0939\u0941\u090f, \u0909\u092c\u0932\u0947 \u0939\u0941\u090f \u092f\u093e \u0909\u092c\u0932\u0947 \u0939\u0941\u090f), \u0917\u094d\u0930\u0940\u0915 \u0926\u0939\u0940 \u0914\u0930 \u0915\u0949\u091f\u0947\u091c \u092a\u0928\u0940\u0930 (cottage cheese) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0947 \u0938\u092d\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0938\u0947 \u092d\u0930\u0947 \u0939\u0941\u090f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u0926\u094b \u092e\u094c\u0932\u093f\u0915 \u0915\u093e\u0930\u094d\u092f \u0939\u0948\u0902 \u091c\u094b \u0935\u0947 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AB%E0%A4%B2_%E0%A4%94%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\"><\/span><strong>\u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0915\u0947\u0932\u0947 \u092f\u093e \u0938\u0947\u092c \u0915\u0947 \u0938\u093e\u0925 \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930 \u091c\u093e\u092e\u0941\u0928 \u092e\u093f\u0932\u093e\u090f\u0901\u0964 \u0906\u092a \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092c\u0922\u093c\u093e\u0935\u093e \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u094d\u092e\u0942\u0926\u0940 \u092f\u093e \u0911\u092e\u0932\u0947\u091f \u092e\u0947\u0902 \u0915\u0941\u091b \u0915\u0947\u0932 \u092f\u093e <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-palak-spinach-that-will-make-you-want-to-eat-it-every-day\/\">\u092a\u093e\u0932\u0915<\/a> \u092d\u0940 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>\u0928\u091f\u094d\u0938, <\/strong><strong>\u092c\u0940\u091c (\u091c\u0948\u0938\u0947 \u091a\u093f\u092f\u093e \u092f\u093e \u0905\u0932\u0938\u0940) \u0914\u0930 \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u091c\u0948\u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e<\/strong>, \u0928\u093f\u0930\u0902\u0924\u0930 \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0907\u0937\u094d\u091f\u0924\u092e (optimal) \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AA%E0%A5%87%E0%A4%AF_%E0%A4%AA%E0%A4%A6%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A5\"><\/span><strong>\u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u094b \u092a\u093e\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0939\u0930\u094d\u092c\u0932 \u091a\u093e\u092f, <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/green-tea-101-health-benefits-and-weight-loss\/\">\u0917\u094d\u0930\u0940\u0928 \u091f\u0940<\/a> \u092f\u093e \u092c\u094d\u0932\u0948\u0915 \u0915\u0949\u092b\u093c\u0940 \u091c\u0948\u0938\u0947 \u0917\u0930\u094d\u092e \u092a\u0947\u092f \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0938\u092d\u0940 \u0906\u0938\u093e\u0928 \u0932\u0947\u0915\u093f\u0928 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0914\u0930 \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%B6%E0%A4%BE%E0%A4%82%E0%A4%A4_%E0%A4%B6%E0%A5%81%E0%A4%B0%E0%A5%81%E0%A4%86%E0%A4%A4_%E0%A4%95%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F_%E0%A4%A7%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%A8_%E0%A4%AF%E0%A4%BE_%E0%A4%9C%E0%A4%B0%E0%A5%8D%E0%A4%A8%E0%A4%B2_%E0%A4%B2%E0%A4%BF%E0%A4%96%E0%A5%87%E0%A4%82\"><\/span><strong>6. <strong>\u0938\u0941\u092c\u0939 <\/strong>\u0936\u093e\u0902\u0924 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0947 \u0932\u093f\u090f \u0927\u094d\u092f\u093e\u0928 \u092f\u093e \u091c\u0930\u094d\u0928\u0932 \u0932\u093f\u0916\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u092f\u093e \u091c\u0930\u094d\u0928\u0932 \u0932\u093f\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932\u0947\u0902, \u092f\u093e \u0926\u094b\u0928\u094b\u0902 \u090f\u0915 \u0938\u093e\u0925 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u0947 \u0927\u094d\u092f\u093e\u0928 \u0938\u0924\u094d\u0930, \u0926\u0948\u0928\u093f\u0915 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0915\u0930, \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0914\u0930 \u0906\u0924\u094d\u092e-\u091a\u093f\u0902\u0924\u0928 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u091a\u093f\u0902\u0924\u093e \u0914\u0930 \u0924\u0928\u093e\u0935 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u091a\u093f\u0902\u0924\u093e \u0914\u0930 \u0924\u0928\u093e\u0935 \u0906\u092a\u0915\u0940 \u0938\u0941\u092c\u0939 \u092a\u0930 \u0939\u093e\u0935\u0940 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0927\u094d\u092f\u093e\u0928 \u0938\u0941\u092c\u0939 \u0915\u0947 \u0932\u093f\u090f \u0906\u0924\u094d\u092e-\u0926\u092f\u093e\u0932\u0941 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0905\u092a\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u0916\u0941\u0926 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0926\u093f\u090f \u0917\u090f \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0926\u0941\u0916 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0926\u092f\u093e\u0932\u0941\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0926\u0948\u0928\u093f\u0915 \u091c\u0930\u094d\u0928\u0932\u093f\u0902\u0917 (journaling) \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u092d\u0940 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091f\u093e\u0907\u092e\u0930 (timer) \u0915\u0947 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0938\u093e\u0925, \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u094b \u0905\u0932\u0917 \u0915\u0930\u0928\u0947, \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0930\u0928\u0947 \u092f\u093e \u0926\u093f\u0928 \u0915\u0947 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u094b \u092a\u0930\u093f\u092d\u093e\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0907\u0930\u093e\u0926\u0947 \u0938\u0947 \u0932\u093f\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 10 \u0938\u0947 15 \u092e\u093f\u0928\u091f \u0938\u092e\u0930\u094d\u092a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0938\u0930\u0932 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u092e\u093e\u0928\u0938\u093f\u0915 \u0905\u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\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>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n\n\n\n<p><strong>\u0938\u0941\u092c\u0939 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928 \u092f\u093e \u091c\u0930\u094d\u0928\u0932 \u0932\u093f\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u092e\u093f\u0928\u091f \u0928\u093f\u0915\u093e\u0932\u0928\u0947 \u0938\u0947 \u0924\u0928\u093e\u0935 \u0915\u093e\u092b\u0940 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10090715\/\"><sup>[8]<\/sup><\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%B8%E0%A5%81%E0%A4%AC%E0%A4%B9_%E0%A4%95%E0%A5%8B_%E0%A4%8A%E0%A4%B0%E0%A5%8D%E0%A4%9C%E0%A4%BE%E0%A4%B5%E0%A4%BE%E0%A4%A8_%E0%A4%AC%E0%A4%A8%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%95%E0%A4%BE%E0%A4%AE\"><\/span><strong>7. <\/strong><strong>\u0938\u0941\u092c\u0939 \u0915\u094b \u090a\u0930\u094d\u091c\u093e\u0935\u093e\u0928 \u092c\u0928\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u093e\u092e<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u0941\u091b \u0938\u0930\u0932 \u0915\u093e\u092e \u092a\u0942\u0930\u0947 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u093e \u0926\u093f\u0928 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u0917\u0947 \u0906\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u093e\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u092d\u0940 \u092e\u093f\u0932\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u0915\u0941\u091b \u0938\u0930\u0932 \u0915\u093e\u092e \u092c\u0924\u093e\u090f \u0917\u090f \u0939\u0948\u0902 \u091c\u093f\u0928 \u092a\u0930 \u0906\u092a\u0915\u094b \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u092a\u0928\u093e \u092c\u093f\u0938\u094d\u0924\u0930 \u0920\u0940\u0915 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0940 \u092e\u0947\u091c\u093c \u0938\u093e\u092b\u093c \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u092c\u0930\u094d\u0924\u0928 \u0939\u091f\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0915\u092a\u0921\u093c\u094b\u0902 \u0915\u094b \u091b\u093e\u0901\u091f\u0947\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u0949\u0936\u0930 (washer) \u092e\u0947\u0902 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u093e\u0909\u0902\u091f\u0930 \u0938\u093e\u092b \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u093e\u092e \u0915\u0940 \u092e\u0947\u091c\u093c \u0938\u093e\u092b \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u092c\u093f\u0928 \u0915\u094b \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p>\u0907\u0928 \u091b\u094b\u091f\u0947 \u0914\u0930 \u0938\u0930\u0932 \u0915\u093e\u092e\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0915\u0947, \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0909\u092a\u0932\u092c\u094d\u0927\u093f \u0915\u0940 \u0905\u0927\u093f\u0915 \u092d\u093e\u0935\u0928\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u094b \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092e\u093e\u0902\u0917 \u0935\u093e\u0932\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0938\u0947 \u0928\u093f\u092a\u091f\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0938\u0930\u0932 \u0915\u093e\u0930\u094d\u092f \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0947\u0930\u0923\u093e \u0914\u0930 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092e\u093e\u0928\u0938\u093f\u0915\u0924\u093e \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/p>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u0941\u091b \u091b\u094b\u091f\u0947 \u0915\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902, \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.mayoclinic.org\/tests-procedures\/meditation\/in-depth\/meditation\/art-20045858\">[9]<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%9F%E0%A5%82-%E0%A4%A1%E0%A5%82_%E0%A4%B2%E0%A4%BF%E0%A4%B8%E0%A5%8D%E0%A4%9F_%E0%A4%AC%E0%A4%A8%E0%A4%BE%E0%A4%8F%E0%A4%81\"><\/span><strong>8. <\/strong><strong>\u091f\u0942-\u0921\u0942 \u0932\u093f\u0938\u094d\u091f \u092c\u0928\u093e\u090f\u0901<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0906\u092a\u0915\u094b \u0939\u0930 \u0926\u093f\u0928 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0915\u093e\u092e \u092a\u0942\u0930\u0947 \u0915\u0930\u0928\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u093f\u0938\u0940 \u0915\u093e\u0930\u0923 \u0938\u0947, \u0915\u0941\u091b \u0915\u093e\u092e \u0939\u092e\u0947\u0936\u093e \u0905\u0928\u0926\u0947\u0916\u093e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u094b \u091c\u094b \u0915\u0941\u091b \u092d\u0940 \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u093e \u0939\u0948, \u0909\u0938\u0947 \u092f\u093e\u0926 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u092e\u094b\u0902 \u0915\u094b \u0928\u094b\u091f \u0915\u0930 \u0932\u0947\u0902 \u091c\u0948\u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u093e\u0907\u092c\u094d\u0930\u0947\u0930\u0940 \u0915\u0940 \u092c\u0915\u093e\u092f\u093e \u0915\u093f\u0924\u093e\u092c\u0947\u0902 \u0909\u0920\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091c\u0947\u0915\u094d\u091f \u0915\u0940 \u0930\u0942\u092a\u0930\u0947\u0916\u093e \u0915\u094b \u0905\u092a\u0921\u0947\u091f \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li>\u091c\u093e\u0917\u0928\u0947 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0936\u093e\u092e \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0932\u093e\u0928\u093e\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u091a\u0947\u0915\u0932\u093f\u0938\u094d\u091f (checklist) \u092c\u0928\u093e\u0928\u0947 \u0938\u0947 \u0915\u0908 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u092a\u0942\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u093e\u092f\u093f\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930 \u092a\u093e\u0924\u0947 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0938\u094d\u092a\u0937\u094d\u091f \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u091d \u092a\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u094d\u092f\u093e \u0924\u0941\u0930\u0902\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0915\u094d\u092f\u093e \u092c\u093e\u0926 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0915\u0941\u091b \u0939\u0926 \u0924\u0915 \u0926\u092c\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091f\u0942-\u0921\u0942 \u0932\u093f\u0938\u094d\u091f \u092e\u0947\u0902 \u0938\u0902\u0930\u091a\u093f\u0924 \u0939\u094b\u0928\u0947 \u0915\u093e \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0932\u093e\u092d \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u0932\u093f\u0916\u0928\u093e \u090f\u0915 \u092d\u094c\u0924\u093f\u0915 \u0905\u0928\u0941\u0938\u094d\u092e\u093e\u0930\u0915 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u093e\u0939\u0947 \u0935\u0939 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u0949\u0928\u093f\u0915 \u0939\u094b \u092f\u093e \u0915\u093e\u0917\u091c\u093c, \u0924\u093e\u0915\u093f \u0906\u092a \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u0938\u0902\u092c\u094b\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u0941\u0926 \u0915\u094b \u092f\u093e\u0926 \u0926\u093f\u0932\u093e\u0928\u0947 \u0915\u0940 \u091a\u093f\u0902\u0924\u093e \u0915\u0930\u0928\u093e \u092c\u0902\u0926 \u0915\u0930 \u0938\u0915\u0947\u0902\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/221518959_What_a_to-do_studies_of_task_management_towards_the_design_of_a_personal_task_list_manager\"><sup>[10]<\/sup><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%95%E0%A4%BF%E0%A4%B8%E0%A5%80_%E0%A4%B6%E0%A5%8C%E0%A4%95_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B6%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2_%E0%A4%B9%E0%A5%8B%E0%A4%82\"><\/span><strong>9. <\/strong><strong>\u0915\u093f\u0938\u0940 \u0936\u094c\u0915 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0905\u0917\u0930 \u0938\u0941\u092c\u0939 \u0909\u0920\u0928\u093e \u0915\u093f\u0938\u0940 \u091a\u0940\u091c\u093c \u0915\u093e \u0907\u0902\u0924\u091c\u093c\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0915\u0941\u091b \u0915\u0937\u094d\u091f\u0926\u093e\u092f\u0915 \u0932\u0917\u0924\u093e \u0939\u0948, \u0924\u094b \u0909\u0928 \u091a\u0940\u091c\u093c\u094b\u0902 \u0915\u094b \u0938\u092e\u092f \u0926\u0947\u0928\u093e \u091c\u094b \u0906\u092a\u0915\u094b \u092c\u093f\u0932\u094d\u0915\u0941\u0932 \u092a\u0938\u0902\u0926 \u0939\u0948\u0902, \u0907\u0938\u0947 \u092c\u0926\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0915\u0947\u0935\u0932 \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u0915\u094d\u0937\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u094b \u092e\u091c\u093c\u0947\u0926\u093e\u0930 \u0916\u0902\u0921\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u092d\u093e\u091c\u093f\u0924 \u0915\u0930\u0928\u093e \u0926\u093f\u0928 \u0915\u0947 \u092c\u093e\u0915\u0940 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9529170\/\"><sup>[11]<\/sup><\/a><\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092f\u094b\u0917, \u0927\u094d\u092f\u093e\u0928 \u092f\u093e \u091c\u0930\u094d\u0928\u0932\u093f\u0902\u0917 \u091c\u0948\u0938\u0940 \u0915\u094d\u0930\u093f\u092f\u093e\u090f\u0901 \u0906\u092a\u0915\u094b \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0928\u0939\u0940\u0902 \u0906\u0924\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0935\u0947 \u0906\u0928\u0902\u0926\u0926\u093e\u092f\u0915 \u092c\u0928 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0936\u094c\u0915 \u0924\u0941\u0930\u0902\u0924 \u0906\u0928\u0902\u0926 \u0928\u0939\u0940\u0902 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092b\u093f\u0930 \u092d\u0940 \u0905\u092a\u0928\u0940 \u0938\u0941\u092c\u0939 \u0915\u093e \u0915\u0941\u091b \u0939\u093f\u0938\u094d\u0938\u093e \u0936\u0941\u0926\u094d\u0927 \u0909\u0924\u094d\u0938\u093e\u0939 \u0915\u0947 \u0936\u0917\u0932 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u0930\u094d\u092a\u093f\u0924 \u0915\u0930\u0928\u093e \u092e\u0942\u0932\u094d\u092f\u0935\u093e\u0928 \u0939\u0948\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u0941\u091b \u092e\u093f\u0928\u091f \u0911\u0928\u0932\u093e\u0907\u0928 \u0917\u0947\u092e \u091c\u0940\u0924\u0928\u0947 \u092e\u0947\u0902 \u092c\u093f\u0924\u093e\u090f\u0901,<\/li>\n\n\n\n<li>\u0905\u092a\u0928\u0947 \u0936\u0940\u0930\u094d\u0937 \u0915\u0902\u091f\u0947\u0902\u091f \u0915\u094d\u0930\u093f\u090f\u091f\u0930 \u0915\u093e \u0928\u0935\u0940\u0928\u0924\u092e \u0935\u0940\u0921\u093f\u092f\u094b \u0926\u0947\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u094b\u0908 \u0911\u0921\u093f\u092f\u094b\u092c\u0941\u0915 \u0938\u0941\u0928\u0947\u0902 \u092f\u093e \u092a\u0922\u093c\u0928\u093e \u0938\u0940\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0917\u093e\u0928\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0906\u0915\u0930\u094d\u0937\u0915 \u091a\u093f\u0924\u094d\u0930 \u092c\u0928\u093e\u090f\u0901 \u0914\u0930 \u092a\u0947\u0902\u091f \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u091c\u091f\u093f\u0932 \u0914\u0930 \u0938\u0930\u0932 \u0936\u093f\u0932\u094d\u092a \u092a\u0930\u093f\u092f\u094b\u091c\u0928\u093e\u0913\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%AE%E0%A4%BE%E0%A4%B2%E0%A4%BF%E0%A4%B6_%E0%A4%AF%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%82%E0%A4%97_%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>10. <\/strong><strong>\u092e\u093e\u0932\u093f\u0936 \u092f\u093e \u0905\u092d\u094d\u092f\u0902\u0917 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0905\u092d\u094d\u092f\u0902\u0917 \u0906\u092f\u0941\u0930\u094d\u0935\u0947\u0926 \u092e\u0947\u0902 \u0915\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u092e\u093e\u0932\u093f\u0936 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0917\u0930\u094d\u092e, \u0914\u0937\u0927\u0940\u092f \u0924\u0947\u0932 \u0938\u0947 \u0909\u092a\u091a\u093e\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u092e\u093e\u0928\u0915 \u092e\u093e\u0932\u093f\u0936 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947 \u092a\u0930 \u0932\u0915\u094d\u0937\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0905\u092d\u094d\u092f\u0902\u0917 \u090f\u0915 \u090a\u0930\u094d\u091c\u093e \u0915\u093e\u0930\u094d\u092f \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u094b \u090f\u0915 \u0905\u0932\u0917 \u0938\u094d\u0924\u0930 \u092a\u0930 \u0930\u093e\u0939\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948: \u0936\u0930\u0940\u0930 \u0915\u0947 \u092d\u0940\u0924\u0930 \u091c\u0940\u0935\u0928 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u0938\u093e\u092e\u0902\u091c\u0938\u094d\u092f \u092c\u0928\u093e\u0924\u0947 \u0939\u0941\u090f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u093e\u0932\u093f\u0936 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0905\u0932\u0917-\u0905\u0932\u0917 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u0928-\u0936\u0930\u0940\u0930-\u0906\u0924\u094d\u092e\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092a\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u092a\u094b\u0937\u0923 \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0924\u0947\u0932 \u0914\u0930 \u0924\u0915\u0928\u0940\u0915\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092d\u094d\u092f\u0902\u0917 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0947 \u0926\u092c\u093e\u0935 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0924\u094d\u0935\u091a\u093e \u092a\u0930 \u0915\u094b\u092e\u0932 \u0938\u094d\u091f\u094d\u0930\u094b\u0915\u093f\u0902\u0917 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u092f\u0939 \u0905\u092a\u0928\u0947 \u0917\u0939\u0930\u0947, \u0935\u094d\u092f\u093e\u092a\u0915 \u0924\u0947\u0932 \u0938\u094d\u091f\u094d\u0930\u094b\u0915\u093f\u0902\u0917 (stroking) \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0938\u0915\u093e \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0924\u0947\u0932\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0923\u093e\u0932\u093f\u092f\u094b\u0902 \u0914\u0930 \u090a\u0924\u0915\u094b\u0902 \u0915\u094b \u092a\u094b\u0937\u0923 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0924\u0941\u0932\u0928\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947, \u0939\u0932\u094d\u0915\u0940 \u092e\u093e\u0932\u093f\u0936 \u092e\u0947\u0902 \u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u092e\u0927\u094d\u092f\u092e \u0926\u092c\u093e\u0935 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u094d\u092a\u0930\u094d\u0936 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0938\u0915\u093e \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u094d\u0932\u093e\u0907\u0902\u091f \u0915\u094b \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947, \u0924\u0930\u094b\u0924\u093e\u091c\u093e \u0939\u094b\u0928\u0947 \u0914\u0930 \u0909\u0928\u0915\u0947 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u093e \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>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902?<\/strong> <\/p>\n\n\n\n<p><strong>\u0926\u094b\u0928\u094b\u0902 \u0924\u0915\u0928\u0940\u0915\u0947\u0902 \u0915\u0941\u091b \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0905\u092d\u094d\u092f\u0902\u0917 \u0935\u093f\u0937\u0939\u0930\u0923 (Abhyanga excels) \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947, \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947, \u0924\u0928\u093e\u0935 \u0914\u0930 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0915\u0920\u093f\u0928\u093e\u0907\u092f\u094b\u0902 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928, \u091c\u0940\u0935\u0928 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0964<a href=\"https:\/\/jaims.in\/jaims\/article\/view\/1407\"><sup>[12]<\/sup><\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u0905\u092d\u094d\u092f\u0902\u0917 \u0915\u094b \u0926\u093f\u0928 \u092e\u0947\u0902 \u090f\u0915 \u092c\u093e\u0930 \u092f\u093e \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u0908 \u092c\u093e\u0930 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0907\u0928 \u0938\u094d\u0935-\u0926\u0947\u0916\u092d\u093e\u0932 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u0928\u0947 \u0935\u093e\u0932\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u0930 \u0938\u0947\u091f \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%A8%E0%A4%BF%E0%A4%B7%E0%A5%8D%E0%A4%95%E0%A4%B0%E0%A5%8D%E0%A4%B7\"><\/span><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u091a\u0942\u0901\u0915\u093f \u0938\u0941\u092c\u0939 \u0905\u092a\u0930\u093f\u0939\u093e\u0930\u094d\u092f \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0907\u0938\u0947 \u0905\u092a\u0928\u093e\u090f\u0901 \u0914\u0930 \u090f\u0915 \u0924\u093e\u091c\u093c\u093e \u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092c\u0928\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u091c\u094b \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948, \u0935\u0939 \u090f\u0915 \u0910\u0938\u0940 \u0906\u0926\u0924 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948 \u091c\u094b \u0926\u093f\u0928 \u0915\u0947 \u092c\u093e\u0915\u0940 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u094b \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0906\u092a\u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u092e\u0928\u094b\u0926\u0936\u093e \u0915\u094b \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u0938\u092b\u0932 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0930\u093e\u0924 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u094b\u0924\u0940 \u0939\u0948!<\/p>\n\n\n\n<p>\u0905\u091a\u094d\u091b\u0940 \u0928\u0940\u0902\u0926 \u0932\u0947\u0928\u093e, \u0909\u091a\u093f\u0924 \u0938\u094b\u0928\u0947 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u0947 \u0938\u093e\u0925, \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0917\u093e \u0915\u093f \u0906\u092a \u0924\u0930\u094b\u0924\u093e\u091c\u093c\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0926\u093f\u0928 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u094b\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0927\u094d\u092f\u093e\u0928 \u092e\u0947\u0902 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f, \u091b\u094b\u091f\u0947, \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f\u092a\u0942\u0930\u094d\u0923 \u092c\u0926\u0932\u093e\u0935\u094b\u0902 \u0915\u094b \u0932\u093e\u0917\u0942 \u0915\u0930\u0915\u0947 \u0938\u0941\u092c\u0939 \u0915\u094b \u0926\u093f\u0928 \u0915\u0940 \u090f\u0915 \u090a\u0930\u094d\u091c\u093e\u0935\u093e\u0928 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u092c\u0926\u0932\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0941\u092c\u0939 \u0915\u0947 \u0924\u0928\u093e\u0935 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0939\u0930 \u0938\u0941\u092c\u0939 \u0906\u0935\u0902\u091f\u093f\u0924 \u0938\u092e\u092f \u0938\u094d\u0932\u0949\u091f \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0906\u092a\u0915\u094b \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093f\u0924 \u0930\u0939\u0928\u0947 \u0914\u0930 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u091f\u093e\u0932\u092e\u091f\u094b\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u093e\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><strong><\/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-1747719768487\"><strong class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u0939\u094b\u0917\u093e \u0905\u0917\u0930 \u0938\u092e\u092f \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092e\u0948\u0902 \u092a\u0942\u0930\u0940 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0930\u0938\u094d\u092e \u092a\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u090a\u0901?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0938\u092e\u092f \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0930\u0947\u0902, \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u0914\u0930 \u090f\u0915 \u091b\u094b\u091f\u093e \u0915\u093e\u092e \u092a\u0942\u0930\u093e \u0915\u0930\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0947 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u093e\u0932\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0901 \u0924\u0915 \u0915\u093f 10 \u092e\u093f\u0928\u091f \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092d\u0940 \u0906\u092a\u0915\u0947 \u0938\u094b\u091a\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u093e\u092e\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u091b\u094b\u091f\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0932\u093e\u092d \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u093f\u092f\u093e \u091c\u093e\u090f\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1747719775412\"><strong class=\"schema-faq-question\"><strong>\u0915\u094b\u0908 \u0938\u0902\u0924\u0941\u0932\u093f\u0924, \u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u0930\u0940\u0930 \u0914\u0930 \u0926\u093f\u092e\u093e\u0917 \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0906\u0926\u0930\u094d\u0936 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u093e, \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u093e \u0915\u0930\u0928\u093e \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u0932\u0917\u093e\u0928\u0947 \u092f\u093e \u0927\u094d\u092f\u093e\u0928 \u0932\u0917\u093e\u0928\u0947 \u0938\u0947 \u0926\u093f\u092e\u093e\u0917\u0940\u092a\u0928 \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u093e, \u092b\u093f\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u0909\u0938\u0915\u0947 \u092c\u093e\u0926 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u0941\u091b \u092b\u0932 \u092a\u0940\u0928\u093e, \u0938\u094d\u0925\u093e\u092f\u0940 \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0938\u094d\u0925\u093e\u092f\u0940 \u092e\u093e\u0928\u0938\u093f\u0915 \u0924\u0940\u0915\u094d\u0937\u094d\u0923\u0924\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1747719781139\"><strong class=\"schema-faq-question\"><strong>\u0915\u093f\u0928 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092b\u094b\u0915\u0938 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u093e\u0928\u0940 \u0915\u0947 \u0938\u0947\u0935\u0928, \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0914\u0930 \u0939\u0932\u094d\u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0947\u0928\u0947 \u0938\u0947 \u0930\u0915\u094d\u0924 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0917\u0947 \u0906\u0928\u0947 \u0935\u093e\u0932\u0940 \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u092b\u094b\u0915\u0938, \u0928\u093f\u0930\u094d\u0923\u093e\u092f\u0915\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u091a\u093e\u0939\u0947 \u0906\u092a \u0916\u0941\u0926 \u0915\u094b \u201c\u0938\u0941\u092c\u0939 \u0909\u0920\u0928\u0947 \u0935\u093e\u0932\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u201d \u0915\u0939\u0947\u0902 \u092f\u093e \u0928\u0939\u0940\u0902, \u090f\u0915 \u0915\u0941\u0936\u0932 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0926\u094d\u0927 \u0939\u0948\u0964<\/p>\n","protected":false},"author":115,"featured_media":10906,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[80,106],"class_list":["post-10903","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 - 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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\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u0930\u0940\u0930 \u0914\u0930 \u092e\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u092c\u0939 \u0915\u0940 10 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0906\u0926\u0924\u0947\u0902 (Morning Habits for a Healthy Body and Mind) - Happytummy\" \/>\n<meta property=\"og:description\" content=\"\u091a\u093e\u0939\u0947 \u0906\u092a \u0916\u0941\u0926 \u0915\u094b \u201c\u0938\u0941\u092c\u0939 \u0909\u0920\u0928\u0947 \u0935\u093e\u0932\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u201d \u0915\u0939\u0947\u0902 \u092f\u093e \u0928\u0939\u0940\u0902, \u090f\u0915 \u0915\u0941\u0936\u0932 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0926\u094d\u0927 \u0939\u0948\u0964\" \/>\n<meta property=\"og:url\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/subah-ki-aadatein-ek-healthy-body-aur-mind-ke-liye-in-hindi\/\" \/>\n<meta property=\"og:site_name\" content=\"Happytummy\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.linkedin.com\/in\/kanchan-dulhani-316225241\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-09T16:52:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-09T16:52:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/05\/hindi-Top-10-Morning-Habits-for-a-Healthy-Body-and-Mind.png\" \/>\n\t<meta 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