{"id":10976,"date":"2025-06-10T17:40:06","date_gmt":"2025-06-10T17:40:06","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10976"},"modified":"2025-06-10T17:40:09","modified_gmt":"2025-06-10T17:40:09","slug":"sabse-achhi-protein-yukt-sabjiyan-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/","title":{"rendered":"\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e943205e880\" 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-69e943205e880\" 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\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%B8%E0%A4%BE%E0%A4%AE%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80\" >\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81\" >\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#1_%E0%A4%B9%E0%A4%B0%E0%A5%80_%E0%A4%AE%E0%A4%9F%E0%A4%B0_Green_Peas\" >#1 \u0939\u0930\u0940 \u092e\u091f\u0930 (Green Peas)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#2_%E0%A4%95%E0%A5%8D%E0%A4%B2%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A4%B0_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8_Cluster_Beans\" >#2 \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938 (Cluster Beans)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#3_%E0%A4%95%E0%A5%8B%E0%A4%B2%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1_%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8_collard_greens\" >#3 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928 (collard greens)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#4_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A4%B8%E0%A5%87%E0%A4%B2%E0%A5%8D%E0%A4%B8_%E0%A4%B8%E0%A5%8D%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%BE%E0%A4%89%E0%A4%9F%E0%A5%8D%E0%A4%B8_Brussels_sprouts\" >#4 \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 (Brussels sprouts)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#5_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%89%E0%A4%A1_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8_Broad_Beans\" >#5 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u092c\u094d\u0930\u0949\u0921 \u092c\u0940\u0928\u094d\u0938 (Broad Beans)<\/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\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#6_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AE%E0%A4%B6%E0%A4%B0%E0%A5%82%E0%A4%AE_Mushrooms\" >#6 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u092e\u0936\u0930\u0942\u092e (Mushrooms)<\/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\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#7_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A5%82%E0%A4%B8%E0%A4%BF%E0%A4%AB%E0%A5%87%E0%A4%B0%E0%A4%B8_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Cruciferous_Vegetables\" >#7 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0915\u094d\u0930\u0942\u0938\u093f\u092b\u0947\u0930\u0938 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 (Cruciferous Vegetables)<\/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\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AE%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A4%BE\" >#8 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u092e\u0916\u093e\u0928\u093e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#9_%E0%A4%AE%E0%A5%8B%E0%A4%B0%E0%A4%BF%E0%A4%82%E0%A4%97%E0%A4%BE_%E0%A4%AB%E0%A4%B2%E0%A5%80_%E0%A4%A1%E0%A5%8D%E0%A4%B0%E0%A4%AE%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%95_Drumsticks\" >#9 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u092b\u0932\u0940 (\u0921\u094d\u0930\u092e\u0938\u094d\u091f\u093f\u0915) (Drumsticks)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#10_%E0%A4%9C%E0%A4%A1%E0%A4%BC%E0%A5%87%E0%A4%82_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A4%82%E0%A4%A6_Roots_Tubers\" >#10 \u091c\u0921\u093c\u0947\u0902 \u0914\u0930 \u0915\u0902\u0926 (Roots &amp; Tubers)<\/a><\/li><\/ul><\/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\/sabse-achhi-protein-yukt-sabjiyan-in-hindi\/#%E0%A4%85%E0%A4%82%E0%A4%A4%E0%A4%BF%E0%A4%AE_%E0%A4%95%E0%A4%A5%E0%A4%A8\" >\u0905\u0902\u0924\u093f\u092e \u0915\u0925\u0928<\/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\/sabse-achhi-protein-yukt-sabjiyan-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>\u091c\u092c \u0932\u094b\u0917 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u0939\u093e\u0930 \u092a\u0930 \u0938\u094d\u0935\u093f\u091a \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u0915\u094d\u0938\u0930 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u0935\u093e\u0932 \u092e\u0928 \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948: \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0939\u093e\u0901 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u093e \u0939\u0948?<\/p>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u0906\u092e \u0917\u0932\u0924 \u0927\u093e\u0930\u0923\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u092e\u093e\u0902\u0938, \u0905\u0902\u0921\u0947 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0916\u093c\u0941\u0936\u0940 \u0915\u0940 \u092c\u093e\u0924 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0906\u0936\u094d\u091a\u0930\u094d\u092f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0908 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0915\u093e\u092b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u0930\u0915\u0941\u0930\u093e \u092a\u093e\u0932\u0915, \u0939\u093e\u0930\u094d\u0926\u093f\u0915 \u0926\u093e\u0932, \u0915\u0941\u0930\u0915\u0941\u0930\u0947 (crisp) \u092e\u091f\u0930 \u0914\u0930 \u092f\u0939\u093e\u0901 \u0924\u0915 \u0915\u093f \u0938\u093e\u0927\u093e\u0930\u0923 \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u091c\u0948\u0938\u0947 \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0947 \u091a\u092e\u0924\u094d\u0915\u093e\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u090f\u0915 \u0906\u0936\u094d\u091a\u0930\u094d\u092f\u091c\u0928\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0916\u0941\u0930\u093e\u0915 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0910\u0938\u0947 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u0935\u093f\u0915\u0932\u094d\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092c\u0932\u094d\u0915\u093f \u0935\u0947 \u092d\u094b\u091c\u0928 \u0915\u094b \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u092d\u0940 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0924\u093f\u092d\u093e \u0915\u0947 \u0938\u093e\u0925, \u092d\u094b\u091c\u0928 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0938\u093e\u092c\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094c\u0927\u0947 \u092d\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0916\u0941\u0926 \u0915\u094b \u0924\u0948\u092f\u093e\u0930 \u0930\u0916\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0939\u092e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 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_%E0%A4%B8%E0%A4%BE%E0%A4%AE%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80\"><\/span><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0907\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u0926\u0940 \u0917\u0908 \u0924\u093e\u0932\u093f\u0915\u093e \u0926\u0947\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0907\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0926\u0941\u092c\u0932\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0914\u0930 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947, \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947, \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u092d\u0942\u0916 \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[1]<\/sup><\/a> <a href=\"https:\/\/www.fda.gov\/food\/nutrition-food-labeling-and-critical-foods\/nutrition-information-raw-vegetables\"><sup>[2]<\/sup><\/a><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168591\/nutrients\"><sup> [3]<\/sup><\/a><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901<\/strong><\/td><td><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924<\/strong> <strong>(per 100g)<\/strong><\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/is-green-peas-healthy-uses-benefits-side-effects\/\"  data-wpil-monitor-id=\"636\">Green Peas<\/a> Dry<\/td><td>20.43g<\/td><\/tr><tr><td>Green Peas Fresh<\/td><td>7.25g<\/td><\/tr><tr><td>Spinach<\/td><td>2.14g<\/td><\/tr><tr><td>Collard Greens<\/td><td>3.63g<\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/brussels-sprouts-nutrition-and-health-benefits\/\"  data-wpil-monitor-id=\"637\">Brussels Sprouts<\/a><\/td><td>4.26g<\/td><\/tr><tr><td>Cauliflower<\/td><td>2.15g<\/td><\/tr><tr><td>Oyster Mushrooms<\/td><td>19.04g<\/td><\/tr><tr><td>Broccoli<\/td><td>4.00g<\/td><\/tr><tr><td>Makhana (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/makhana-seeds-lotus-seeds-benefits-protein-nutrition-and-side-effects\/\"  data-wpil-monitor-id=\"638\">Lotus Seeds<\/a>)<\/td><td>4.13g<\/td><\/tr><tr><td>Moringa Pods (Drumsticks)<\/td><td>2.62g<\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/surprising-health-benefits-of-eating-sweet-potato-uses-and-nutrition\/\"  data-wpil-monitor-id=\"639\">Sweet Potato<\/a><\/td><td>1.33g<\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/benefits-of-cluster-beans-guar-phalli\/\"  data-wpil-monitor-id=\"640\">Cluster Beans<\/a><\/td><td>3.71g<\/td><\/tr><tr><td>Broad Beans<\/td><td>3.85g&nbsp;<\/td><\/tr><tr><td>Yam&nbsp;<\/td><td>3.07<\/td><\/tr><tr><td>Colocasia<\/td><td>3.31<\/td><\/tr><tr><td>Jackfruit<\/td><td>5.79g<\/td><\/tr><tr><td>Baby Corn<\/td><td>2.69<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 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_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%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>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u090f\u0915 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u090a\u0924\u0915 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u092e\u0930\u092e\u094d\u092e\u0924, \u090f\u0902\u091c\u093e\u0907\u092e \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0928\u093f\u0930\u094d\u092e\u093f\u0924 \u090a\u0924\u0915\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0905\u0928\u094d\u092f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u094b \u0907\u0937\u094d\u091f\u0924\u092e \u0938\u0947\u0932\u0941\u0932\u0930 \u0915\u093e\u092e\u0915\u093e\u091c (optimal cellular functioning) \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0924\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0928\u0947 \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0924\u093f\u0927\u093e\u0930\u0923, \u091a\u092f\u093e\u092a\u091a\u092f (energy retention, metabolism) \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0932\u094d\u092f\u093e\u0923 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u091c\u093f\u0928\u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0928\u0940\u091a\u0947 \u0938\u0942\u091a\u0940\u092c\u0926\u094d\u0927 \u0939\u0948\u0902:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"631\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1-631x1024.png\" alt=\"\u0905\u092a\u0928\u0940 \u0925\u093e\u0932\u0940 \u0915\u094b \u0924\u093e\u0915\u0924\u0935\u0930 \u092c\u0928\u093e\u090f\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901\" class=\"wp-image-10978\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1-631x1024.png 631w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1-185x300.png 185w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1-768x1246.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1-946x1536.png 946w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1-150x243.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/Power-Up-Your-Plate-The-Best-Protein-Rich-Vegetables-for-a-Healthy-Diet-\u2013-1-1.png 1220w\" sizes=\"auto, (max-width: 631px) 100vw, 631px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%B9%E0%A4%B0%E0%A5%80_%E0%A4%AE%E0%A4%9F%E0%A4%B0_Green_Peas\"><\/span><strong>#1<\/strong><strong> \u0939\u0930\u0940 \u092e\u091f\u0930<\/strong><strong> (Green Peas)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u0942\u0916\u0940 \u092e\u091f\u0930 \u0906\u092a\u0915\u094b \u0939\u0930 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 20.43 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0926\u0947\u0917\u0940\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[4]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0939 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0908 \u0905\u0928\u094d\u092f \u091c\u0948\u0935\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u092e\u0930\u092e\u094d\u092e\u0924 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u091f\u0930 \u091c\u0948\u0938\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0914\u0930 \u092b\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0926\u0948\u0928\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \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>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091c\u094b \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u092e\u091f\u0930 \u0915\u093e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4608274\/#:~:text=levels%20(27).-,Hypertension,circumference%20were%20reduced%20(30).\">[5]<\/a><\/sup><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0935\u0947 \u092a\u093e\u091a\u0928 \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0901\u091a\u093e\u0924\u0947 \u0939\u0941\u090f \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092b\u093e\u0907\u092c\u0930 \u092f\u0941\u0915\u094d\u0924 \u092d\u094b\u091c\u0928 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923, \u092e\u091f\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092d\u093e\u0935\u0928\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22916813\/\"><sup>[6]<\/sup><\/a><\/p>\n\n\n\n<p>\u0935\u0947 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0939\u0948\u0902 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0915\u0947 \u0935\u094d\u092f\u0902\u091c\u0928, \u0939\u0932\u091a\u0932-\u0924\u0932\u0928\u093e \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u200b\u200b\u0915\u093f \u0938\u0932\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092e\u091f\u0930 \u0915\u094b \u0921\u093f\u092a \u0914\u0930 \u0938\u094d\u092a\u094d\u0930\u0947\u0921 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u0928\u094d\u092f \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%95%E0%A5%8D%E0%A4%B2%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A4%B0_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8_Cluster_Beans\"><\/span><strong>#2<\/strong><strong> \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938<\/strong><strong> (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/benefits-of-cluster-beans-guar-phalli\/\"  data-wpil-monitor-id=\"641\">Cluster Beans<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0917\u094d\u0935\u093e\u0930 \u092f\u093e \u0917\u094d\u0935\u093e\u0930 \u092c\u0940\u0928\u094d\u0938 (Gawar or Guvar beans) \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938 \u090f\u0915 \u092c\u0947\u0939\u0926 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948 \u091c\u094b \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c\u0915\u093f \u092b\u0940\u0932\u094d\u0921 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 3.71 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0925\u094b\u0921\u093c\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0932\u093e\u0902\u091f-\u092c\u0947\u0938\u094d\u0921 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 3.55 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[7]<\/sup><\/a><\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A, C, D \u0914\u0930 K \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, \u0906\u092f\u0930\u0928 \u0914\u0930 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u091c\u093c\u0930\u0942\u0930\u0940 \u092e\u093f\u0928\u0930\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/343991628_Nutrient_Potential_and_Mineral_Contents_of_Some_Vegetable_Cluster_Bean_Genotypes\"><sup>[8]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u093c\u092c\u0942\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092b\u093c\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0930\u0940, \u0938\u0932\u093e\u0926 \u0914\u0930 \u0938\u094d\u091f\u093f\u0930-\u092b\u094d\u0930\u093e\u0908 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u0938\u0947\u0939\u0924\u092e\u0902\u0926 \u0935\u093f\u0915\u0932\u094d\u092a, \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u0915\u092e \u0935\u0938\u093e \u0914\u0930 \u0909\u091a\u094d\u091a \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094d\u0932\u0938\u094d\u091f\u0930 \u092c\u0940\u0928\u094d\u0938 \u0917\u094d\u0935\u093e\u0930 \u0917\u092e (guar gum) \u0915\u093e \u090f\u0915\u092e\u093e\u0924\u094d\u0930 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u0914\u0926\u094d\u092f\u094b\u0917\u093f\u0915 \u0914\u0930 \u092a\u093e\u0915 \u0915\u0932\u093e \u092e\u0947\u0902 \u0915\u093e\u092b\u093c\u0940 \u092e\u0942\u0932\u094d\u092f\u0935\u093e\u0928 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%95%E0%A5%8B%E0%A4%B2%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1_%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8_collard_greens\"><\/span><strong>#3<\/strong><strong> \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928<\/strong><strong> (collard greens)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u092c \u0915\u093f\u0938\u0940 \u0915\u094b \u092a\u094d\u0932\u093e\u0902\u091f-\u092c\u0947\u0938\u094d\u0921 \u0930\u093f\u092b\u093c\u093e\u0907\u0928\u092e\u0947\u0902\u091f (refinement) \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 3.63 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[9]<\/a><\/sup><\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0916\u0930\u0916\u093e\u0935, \u0936\u0930\u0940\u0930 \u0915\u0947 \u0930\u0916\u0930\u0916\u093e\u0935 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u094c\u0932\u093f\u0915 \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\"><sup>[10]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0939\u0940, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u0947 \u0925\u0915\u094d\u0915\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0915\u0940 \u092e\u0926\u0926 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948, \u0924\u094b \u092f\u0947 \u0938\u093e\u0917 \u0938\u092c\u0938\u0947 \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0939\u094b\u0902\u0917\u0947\u0964<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11643711\/\">[11]<\/a><\/sup><\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A \u0914\u0930 C \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u0908 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u093e\u0917 \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u092e\u0941\u0915\u094d\u0924 \u0915\u0923 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0902\u091a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u0932\u093e\u0926, \u0938\u0942\u092a \u092e\u0947\u0902 \u092f\u093e \u0938\u0949\u0924\u0947 \u0939\u0941\u090f \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u0930\u094b\u0938 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u0915\u091a\u094d\u091a\u0947 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0909\u092a\u091a\u093e\u0930 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A4%B8%E0%A5%87%E0%A4%B2%E0%A5%8D%E0%A4%B8_%E0%A4%B8%E0%A5%8D%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%BE%E0%A4%89%E0%A4%9F%E0%A5%8D%E0%A4%B8_Brussels_sprouts\"><\/span><strong>#4<\/strong><strong> \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938<\/strong><strong> (Brussels sprouts)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 \u0915\u094b \u0905\u0915\u094d\u0938\u0930 \u0928\u091c\u093c\u0930\u0905\u0902\u0926\u093e\u091c\u093c \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 \u0907\u0928\u092e\u0947\u0902 \u0932\u0917\u092d\u0917 4.26 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u093f \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092b\u0940 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[12]<\/a><\/sup><\/p>\n\n\n\n<p>\u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947, \u0915\u0908 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u0940 \u092a\u094d\u0930\u0917\u0924\u093f \u0914\u0930 \u091a\u092f\u093e\u092a\u091a\u092f (metabolism) \u0938\u0939\u093f\u0924 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u091c\u0940\u0935\u0928 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0930\u093f\u0939\u093e\u0930\u094d\u092f \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u0915\u0947 \u0915\u093e \u092d\u0940 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/386339852_Brussels_Sprouts_A_Tiny_Vegetable_with_Huge_Benefits\"><sup>[13]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0947 \u0915\u094d\u0930\u0942\u0938\u093f\u092b\u0947\u0930\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 (cruciferous sprouts) \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0938\u092e\u093e\u0928 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0939\u0948\u0902, \u091c\u094b \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/p>\n\n\n\n<p>\u092f\u0939 \u092a\u0930\u093f\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u091b\u094b\u091f\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928\u094d\u0939\u0947\u0902 \u092d\u093e\u092a \u092e\u0947\u0902 \u092a\u0915\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u0924\u0915 \u0915\u0940 \u0907\u0938\u0915\u094b \u092d\u0941\u0928\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0921\u093e\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u092f\u0939\u093e\u0901 \u0924\u0915 \u0915\u093f \u0938\u094d\u091f\u093f\u0930-\u092b\u094d\u0930\u093e\u0908 \u092e\u0947\u0902 \u092d\u0940 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%89%E0%A4%A1_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8_Broad_Beans\"><\/span><strong>#5 <strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924<\/strong><\/strong> <strong>\u092c\u094d\u0930\u0949\u0921 \u092c\u0940\u0928\u094d\u0938 (Broad Beans)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u094d\u0930\u0949\u0921 \u092c\u0940\u0928\u094d\u0938 \u090f\u0915 \u092a\u094b\u0937\u0923 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932\u0940 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0939\u0930 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 3.85 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[14]<\/a><\/sup><\/p>\n\n\n\n<p>\u0935\u0947 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u092e\u0941\u091a\u093f\u0924 \u0915\u093e\u092e\u0915\u093e\u091c \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0938\u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10649776\/\"><sup>[15]<\/sup><\/a>&nbsp;<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925, \u092c\u094d\u0930\u0949\u0921 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0905\u091a\u094d\u091b\u0947 \u092a\u093e\u091a\u0928 \u0914\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9025908\/\"><sup>[16]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u0915\u0949\u092a\u0930 \u0914\u0930 \u0906\u092f\u0930\u0928 \u091c\u0948\u0938\u0947 \u0916\u0928\u093f\u091c \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.termedia.pl\/HEALTH-PROMOTING-PROPERTIES-OF-BROAD-BEANS-VICIA-FABA-L-,99,55048,1,1.html#:~:text=Scientific%20research%20shows%20that%20broad,that%20show%20health%2Dpromoting%20properties.\"><sup>[17]<\/sup><\/a>&nbsp;<\/p>\n\n\n\n<p>\u092c\u094d\u0930\u0949\u0921 \u092c\u0940\u0928\u094d\u0938 \u0915\u093e\u092b\u0940 \u0905\u0928\u0941\u0915\u0942\u0932\u0928\u0940\u092f (adaptable) \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0928\u094d\u0939\u0947\u0902 \u0909\u092c\u093e\u0932\u093e \u092f\u093e \u092d\u0941\u0928\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0942\u092a, \u0938\u0932\u093e\u0926 \u0914\u0930 \u0938\u094d\u091f\u0942 \u092e\u0947\u0902 \u092d\u0940 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0928\u093e\u0936\u094d\u0924\u0947 \u092e\u0947\u0902 \u0916\u093e\u090f\u0901, \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u090f\u0901 \u092f\u093e \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092e\u0941\u0916\u094d\u092f \u0935\u094d\u092f\u0902\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AE%E0%A4%B6%E0%A4%B0%E0%A5%82%E0%A4%AE_Mushrooms\"><\/span><strong>#6 <strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924<\/strong> \u092e\u0936\u0930\u0942\u092e (Mushrooms)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0911\u092f\u0938\u094d\u091f\u0930 \u092e\u0936\u0930\u0942\u092e (Oyster mushrooms) \u092e\u0947\u0902 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 (serving) \u092e\u0947\u0902 19.04 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[18]<\/sup><\/a><\/p>\n\n\n\n<p>\u091c\u0940\u0935\u093f\u0924 \u091c\u0940\u0935\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947\u0932\u0941\u0932\u0930 (cellular) \u0917\u0924\u093f\u0935\u093f\u0927\u093f, \u090a\u0924\u0915 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u200b\u200b\u0915\u093f \u090f\u0902\u091c\u093e\u0907\u092e\u094b\u0902 \u0915\u0947 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0938\u094d\u0924\u0930\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923, \u092e\u0936\u0930\u0942\u092e \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0928\u092e\u0915\u0940\u0928 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0915\u093e\u0930\u0923, \u092e\u0936\u0930\u0942\u092e \u0915\u0941\u091b \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938 \u0915\u0940 \u091c\u0917\u0939 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0938\u094d\u091f\u0942 \u0914\u0930 \u0917\u094d\u0930\u093f\u0932\u094d\u0921 \u092e\u0936\u0930\u0942\u092e \u0938\u0942\u092a (stews and grilled mushrooms soup) \u0914\u0930 \u092a\u093e\u0938\u094d\u0924\u093e \u092e\u0947\u0902 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092d\u094b\u091c\u0928 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u0947 \u092f\u093e \u0905\u092a\u0928\u0947 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u0923 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930\u0928\u093e \u092a\u0921\u093c\u093e \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0906\u091f\u093e (Aashirvaad Atta, with Multigrains) \u0928\u0947 \u092e\u0932\u094d\u091f\u0940\u0917\u094d\u0930\u0947\u0928\u094d\u0938 \u0914\u0930 \u0909\u0928\u0915\u0947 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0915\u0930 <a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">\u092e\u093e\u0908 \u092e\u0940\u0932 \u092a\u094d\u0932\u093e\u0928 \u091f\u0947\u0938\u094d\u091f<\/a> \u0924\u0948\u092f\u093e\u0930 \u0915\u093f\u092f\u093e, \u091c\u094b \u0909\u092a\u092f\u094b\u0917\u0915\u0930\u094d\u0924\u093e \u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947\u0935\u0928 \u0915\u093e \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0915\u093f\u090f \u0917\u090f \u092d\u094b\u091c\u0928 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A5%82%E0%A4%B8%E0%A4%BF%E0%A4%AB%E0%A5%87%E0%A4%B0%E0%A4%B8_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Cruciferous_Vegetables\"><\/span><strong>#7 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0915\u094d\u0930\u0942\u0938\u093f\u092b\u0947\u0930\u0938 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 (Cruciferous Vegetables)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 (broccoli) \u0914\u0930 \u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u091c\u0948\u0938\u0940 \u0915\u094d\u0930\u0942\u0938\u093f\u092b\u0947\u0930\u0938 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902, \u091c\u094b \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0916\u094d\u0924 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917 \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0938\u0947 \u0915\u093e\u092b\u0940 \u0932\u093e\u092d \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 4 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.fda.gov\/food\/nutrition-food-labeling-and-critical-foods\/nutrition-information-raw-vegetables\"><sup>[19]<\/sup><\/a><\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0916\u0902\u0921 \u0939\u0948; \u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0908 \u092a\u094d\u0930\u0923\u093e\u0932\u093f\u092f\u094b\u0902 \u0914\u0930 \u0915\u094b\u0936\u093f\u0915\u093e \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u094b \u0936\u0915\u094d\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948, \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0916\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0941\u092a\u0930\u092b\u0942\u0921 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0915\u0908 \u0924\u0930\u0939 \u0938\u0947 \u092e\u0926\u0926\u0917\u093e\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0915\u094d\u0930\u0942\u0938\u093f\u092b\u0947\u0930\u0938 (<strong>Cruciferous) <\/strong>\u0938\u092c\u094d\u091c\u0940 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0906\u0935\u0936\u094d\u092f\u0915 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10376324\/\"><sup>[20]<\/sup><\/a><\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0938\u0915\u093e \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093e\u092d \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0947 \u092d\u093e\u092a \u092e\u0947\u0902 \u092a\u0915\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092d\u0942\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0938\u0932\u093e\u0926 \u0914\u0930 \u0938\u0942\u092a \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 2.15 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925, \u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u092e\u0947\u0902 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0925\u094b\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0935\u0938\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[21]<\/a><\/sup><\/p>\n\n\n\n<p>\u092f\u0939 \u092f\u0915\u0940\u0928\u0928 \u0938\u092c\u0938\u0947 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0907\u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928-\u0918\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u0940 \u0924\u0930\u0939, \u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928, \u0939\u093e\u0930\u094d\u092e\u094b\u0928\u0932 \u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0947\u0932\u0941\u0932\u0930 (cellular) \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092a\u093e\u091a\u0928 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u093e \u090f\u0939\u0938\u093e\u0938 \u0915\u0930\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0940 \u0915\u092e \u0935\u0938\u093e \u0914\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932-\u092e\u0941\u0915\u094d\u0924 \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0947 \u0938\u093e\u0925, \u092f\u0939 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u0917\u0941\u0923\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0915\u094b \u092c\u0947\u0905\u0938\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u0915\u0947 \u0917\u0941\u0923 \u0915\u0947\u0935\u0932 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0906\u0917\u0947 \u0924\u0915 \u092b\u0948\u0932\u0947 \u0939\u0941\u090f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0938\u092c\u0938\u0947 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u091a\u093e\u0935\u0932 \u092e\u0947\u0902 \u0921\u093e\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0938\u0942\u092a \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u092d\u0941\u0928\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u200b\u200b\u0915\u093f \u092e\u0948\u0936 \u092d\u0940 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AE%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A4%BE\"><\/span><strong>#8 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u092e\u0916\u093e\u0928\u093e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092d\u093e\u0930\u0924\u0940\u092f \u092a\u093e\u0915 \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092e\u0916\u093e\u0928\u093e \u092f\u093e \u0915\u092e\u0932 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 4.13 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168591\/nutrients\"><sup>[22]<\/sup><\/a><\/p>\n\n\n\n<p>\u092e\u0916\u093e\u0928\u093e \u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0906\u0902\u0924\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u092c\u0939\u0941\u0924 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0964<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8269573\/#:~:text=The%20pharmacological%20activities%20of%20lotus,%2C%20anti%E2%80%90obesity%20(Sim%20et\">[23]<\/a><\/sup><\/p>\n\n\n\n<p>\u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u091c\u0940\u0935\u0928 \u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 (snacking) \u0915\u094d\u0935\u093e\u0932\u093f\u091f\u0940 \u0915\u0947 \u0932\u093f\u090f \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f, \u0906\u092a \u092e\u0916\u093e\u0928\u0947 \u0915\u094b \u092e\u0938\u093e\u0932\u0947 \u0915\u0947 \u0939\u0932\u094d\u0915\u0947 \u091b\u093f\u0921\u093c\u0915\u093e\u0935 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0942\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930\u0940, \u0917\u094d\u0930\u0947\u0935\u0940 \u0914\u0930 \u0916\u0940\u0930 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%AE%E0%A5%8B%E0%A4%B0%E0%A4%BF%E0%A4%82%E0%A4%97%E0%A4%BE_%E0%A4%AB%E0%A4%B2%E0%A5%80_%E0%A4%A1%E0%A5%8D%E0%A4%B0%E0%A4%AE%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%95_Drumsticks\"><\/span><strong>#9<\/strong><strong> \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u092b\u0932\u0940 (\u0921\u094d\u0930\u092e\u0938\u094d\u091f\u093f\u0915)<\/strong><strong> <\/strong><strong>(Drumsticks)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u092b\u0932\u0940 \u092f\u093e \u0921\u094d\u0930\u092e\u0938\u094d\u091f\u093f\u0915 \u092d\u093e\u0930\u0924\u0940\u092f \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0902\u0964 \u0909\u0928\u094d\u0939\u0947\u0902 \u0909\u091a\u094d\u091a \u092a\u094d\u0932\u093e\u0902\u091f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 2.62 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 [24]<\/p>\n\n\n\n<p>\u0921\u094d\u0930\u092e\u0938\u094d\u091f\u093f\u0915 \u0915\u093e \u0938\u0947\u0935\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0930\u093f\u0915\u0935\u0930\u0940, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0914\u0930 \u090f\u0902\u091c\u093e\u0907\u092e \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/impactfactor.org\/PDF\/IJPQA\/15\/IJPQA,Vol15,Issue3,Article112.pdf\">[25]<\/a><\/sup><\/p>\n\n\n\n<p>\u0938\u0939\u091c\u0928 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u0906\u092f\u0930\u0928 \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940, \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u094b \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f (antioxidants) \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0915\u094d\u0937\u0924\u093f (oxidative damage) \u0915\u094b \u0930\u094b\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 (oxidative stress) \u0938\u0947 \u092c\u091a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u091f\u094d\u092f\u0942\u092c \u0915\u0947 \u0906\u0915\u093e\u0930 \u0915\u0940 \u092f\u0947 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0905\u0915\u094d\u0938\u0930 \u0938\u093e\u0902\u092d\u0930, \u0915\u0930\u0940 \u0914\u0930 \u0938\u0942\u092a \u092e\u0947\u0902 \u0921\u093e\u0932\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%9C%E0%A4%A1%E0%A4%BC%E0%A5%87%E0%A4%82_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A4%82%E0%A4%A6_Roots_Tubers\"><\/span><strong>#10 \u091c\u0921\u093c\u0947\u0902 \u0914\u0930 \u0915\u0902\u0926 (Roots &amp; Tubers)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u092e \u0914\u0930 \u0915\u094b\u0932\u094b\u0915\u0948\u0938\u093f\u092f\u093e (Colocasia) \u091c\u0948\u0938\u0940 \u091c\u0921\u093c\u0947\u0902 \u0914\u0930 \u0915\u0902\u0926 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0939\u093f\u0924 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0914\u0930 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u094b\u0932\u094b\u0915\u0948\u0938\u093f\u092f\u093e \u0914\u0930 \u092f\u092e \u092e\u0947\u0902 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0915\u094d\u0930\u092e\u0936\u0903 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 3.31 \u0917\u094d\u0930\u093e\u092e \u0914\u0930 3.07 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[26]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0947 \u0926\u094b\u0928\u094b\u0902 \u0915\u0902\u0926 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f, \u092b\u093e\u0907\u092c\u0930, \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u091a\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u090a\u0930\u094d\u091c\u093e, \u092a\u093e\u091a\u0928 \u0914\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094b\u0932\u094b\u0915\u0947\u0938\u093f\u092f\u093e (Colocasia) \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0914\u0930 \u0938\u0940 \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u092c\u0915\u093f \u0930\u0924\u093e\u0932\u0942 (yam) \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u091c\u0921\u093c \u0935\u093e\u0932\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092c\u0939\u0941\u0924 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0909\u092c\u093e\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u092d\u0941\u0928\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0938\u0942\u092a \u0914\u0930 \u0915\u0930\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092a\u094b\u0937\u0923 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%82%E0%A4%A4%E0%A4%BF%E0%A4%AE_%E0%A4%95%E0%A4%A5%E0%A4%A8\"><\/span><strong>\u0905\u0902\u0924\u093f\u092e \u0915\u0925\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092d\u0932\u0947 \u0939\u0940 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092e\u0927\u094d\u092f\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u0930\u0940 \u092e\u091f\u0930, \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938, \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940, \u092e\u0936\u0930\u0942\u092e \u0914\u0930 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 (brussels sprouts, broccoli, mushrooms, and collard greens) \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0905\u0928\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u092b\u0932\u093f\u092f\u093e\u0902, \u092e\u0947\u0935\u0947, \u092c\u0940\u091c \u092f\u093e \u0921\u0947\u092f\u0930\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0915\u0930 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092c\u0922\u093c\u093f\u092f\u093e \u091c\u094b\u0921\u093c \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0930\u0923\u0928\u0940\u0924\u093f \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0939\u092e\u093e\u0930\u0947 <a href=\"https:\/\/www.callr.live\/aashirvaadexperts\/premium-plan\">\u092a\u094d\u0930\u092e\u093e\u0923\u093f\u0924 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e<\/a> \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092a\u094b\u0937\u0923 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u093e \u0938\u092e\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u093f\u0902\u0915 \u092a\u0930 \u0915\u094d\u0932\u093f\u0915 \u0915\u0930\u0947\u0902!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\"><\/span><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1749049092302\"><strong class=\"schema-faq-question\"><strong>1. \u0915\u094c\u0928 \u0938\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0915\u0941\u091b \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0939\u0948\u0902 \u0939\u0930\u0940 \u092e\u091f\u0930 (20.43 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e), \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 (4.26 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e), \u092c\u094d\u0930\u094b\u0915\u0932\u0940 (4.00 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e), \u0911\u092f\u0938\u094d\u091f\u0930 \u092e\u0936\u0930\u0942\u092e (19.04 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e), \u0914\u0930 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 (3.63 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e)\u0964 \u092f\u0947 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0905\u0928\u094d\u092f \u091c\u093c\u0930\u0942\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u092e\u093f\u0928\u0930\u0932 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1749049115419\"><strong class=\"schema-faq-question\"><strong>2. \u0915\u094d\u092f\u093e \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0905\u092a\u0928\u0947 \u0906\u092a \u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0926\u0948\u0928\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0909\u0928\u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u090f\u0915 \u092f\u093e \u0905\u0927\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<br\/>\u092b\u0932\u093f\u092f\u093e\u0901, \u092e\u0947\u0935\u0947, \u092c\u0940\u091c, \u0921\u0947\u092f\u0930\u0940, \u092e\u093e\u0902\u0938 \u092f\u093e \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0947 \u0938\u093e\u0925 \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0910\u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0905\u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u092a\u094c\u0927\u094b\u0902 \u0914\u0930 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u0938\u092e\u0942\u0939\u094b\u0902 \u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u092a\u0942\u0930\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1749049130919\"><strong class=\"schema-faq-question\"><strong>3. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0915\u093f\u0938 \u0924\u0930\u0939 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u0930\u0940 \u092e\u091f\u0930 \u0915\u094b \u091a\u093e\u0935\u0932 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0914\u0930 \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 \u0915\u094b \u0938\u094d\u091f\u0930-\u092b\u094d\u0930\u093e\u0908 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u092e\u0936\u0930\u0942\u092e \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u0942\u092a, \u0938\u092c\u094d\u091c\u0940 \u0914\u0930 \u0915\u0930\u0940 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<br\/>\u092a\u093e\u0932\u0915 \u091c\u0948\u0938\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 \u0915\u094b \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0921\u093e\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u092b\u0942\u0932\u0917\u094b\u092d\u0940 \u0915\u094b \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0942\u0928\u0915\u0930 \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<br\/>\u0906\u092a \u092d\u0941\u0928\u0947 \u0939\u0941\u090f \u0915\u091f\u0939\u0932 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u0915\u094b \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0914\u0930 \u092c\u0947\u0915\u094d\u0921 \u092f\u092e \u091a\u093f\u092a\u094d\u0938, \u092e\u0916\u093e\u0928\u093e \u091a\u093e\u091f \u0914\u0930 \u092e\u0916\u093e\u0928\u093e \u092e\u093f\u0920\u093e\u0908\/\u092e\u093f\u0920\u093e\u0908 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u0906\u091c\u093c\u092e\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<br\/>\u091c\u092c \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u092f\u0947 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u094b\u0937\u0923 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0930\u093f\u0915\u0935\u0930\u0940 \u0914\u0930 \u0935\u0943\u0926\u094d\u0927\u093f, \u092c\u0947\u0939\u0924\u0930 \u092a\u093e\u091a\u0928 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n","protected":false},"author":115,"featured_media":10977,"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-10976","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hindi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO 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