{"id":11259,"date":"2025-07-09T17:47:18","date_gmt":"2025-07-09T17:47:18","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=11259"},"modified":"2025-07-09T17:47:23","modified_gmt":"2025-07-09T17:47:23","slug":"zucchini-ke-fayde-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/","title":{"rendered":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947: \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u092f\u093e \u0915\u0930\u0924\u0940 \u0939\u0948?"},"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-69e7487a58722\" 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-69e7487a58722\" 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\/zucchini-ke-fayde-in-hindi\/#%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%AA%E0%A5%8B%E0%A4%B7%E0%A4%A3\" >\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u092a\u094b\u0937\u0923<\/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\/zucchini-ke-fayde-in-hindi\/#%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%AB%E0%A4%BE%E0%A4%AF%E0%A4%A6%E0%A5%87\" >\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u092b\u093e\u092f\u0926\u0947<\/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\/zucchini-ke-fayde-in-hindi\/#1_%E0%A4%B0%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B6%E0%A4%B0%E0%A5%8D%E0%A4%95%E0%A4%B0%E0%A4%BE_%E0%A4%B5%E0%A4%BF%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%AE%E0%A4%A8_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%AE%E0%A4%A6%E0%A4%A6_%E0%A4%95%E0%A4%B0_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%882\" >1. \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948[2]<\/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\/zucchini-ke-fayde-in-hindi\/#2_%E0%A4%87%E0%A4%B8%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%8F%E0%A4%82%E0%A4%9F%E0%A5%80%E0%A4%91%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A5%80%E0%A4%A1%E0%A5%87%E0%A4%82%E0%A4%9F_%E0%A4%97%E0%A5%81%E0%A4%A3_%E0%A4%B9%E0%A5%8B_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%828\" >2. \u0907\u0938\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902[8]<\/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\/zucchini-ke-fayde-in-hindi\/#3_%E0%A4%86%E0%A4%81%E0%A4%96%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%B5%E0%A4%BE_%E0%A4%A6%E0%A5%87_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >3. \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/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\/zucchini-ke-fayde-in-hindi\/#4_%E0%A4%B9%E0%A5%83%E0%A4%A6%E0%A4%AF_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%B5%E0%A4%BE_%E0%A4%A6%E0%A5%87_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >4. \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/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\/zucchini-ke-fayde-in-hindi\/#5_%E0%A4%B5%E0%A4%9C%E0%A4%A8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%AC%E0%A4%82%E0%A4%A7%E0%A4%A8_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B8%E0%A4%B9%E0%A4%BE%E0%A4%AF%E0%A4%A4%E0%A4%BE_%E0%A4%95%E0%A4%B0_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >5. \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/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\/zucchini-ke-fayde-in-hindi\/#6_%E0%A4%AA%E0%A4%BE%E0%A4%9A%E0%A4%A8_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%B5%E0%A4%BE_%E0%A4%A6%E0%A5%87_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >6. \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%AC%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%9A%E0%A5%8D%E0%A4%9B%E0%A4%BE_%E0%A4%A4%E0%A4%B0%E0%A5%80%E0%A4%95%E0%A4%BE_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0915\u094d\u092f\u093e \u0939\u0948?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%B9%E0%A4%AE_%E0%A4%95%E0%A4%9A%E0%A5%8D%E0%A4%9A%E0%A5%80_%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%96%E0%A4%BE_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u0915\u094d\u092f\u093e \u0939\u092e \u0915\u091a\u094d\u091a\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#%E0%A4%85%E0%A4%82%E0%A4%A4%E0%A4%BF%E0%A4%AE_%E0%A4%B5%E0%A4%BF%E0%A4%9A%E0%A4%BE%E0%A4%B0\" >\u0905\u0902\u0924\u093f\u092e \u0935\u093f\u091a\u093e\u0930<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\" >\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0909\u0917\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u094d\u0915\u094d\u0935\u0948\u0936 \u0915\u0940 \u0915\u093f\u0938\u094d\u092e \u091c\u093f\u0938\u0947 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u094b\u0930\u0917\u0947\u091f (zucchini courgette) \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 \u092c\u0947\u092c\u0940 \u092e\u0948\u0930\u094b (marrow) (Cucurbita pepo- \u0915\u0941\u0915\u0941\u0930\u094d\u092c\u093f\u0924\u093e \u092a\u0947\u092a\u094b) \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u0908 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u094b \u092e\u094c\u0938\u092e\u0940 \u092b\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u0930\u094d\u0917\u0940\u0915\u0943\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u092d\u0932\u0947 \u0939\u0940 \u0915\u0908 \u0932\u094b\u0917 \u0907\u0938\u0947 \u0938\u092c\u094d\u091c\u0940 \u092e\u093e\u0928\u0924\u0947 \u0939\u094b\u0902\u0964<\/p>\n\n\n\n<p>\u0916\u093e\u0928\u0947 \u0915\u0947 \u0936\u094c\u0915\u0940\u0928 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u091c\u093e\u0917\u0930\u0942\u0915 \u0932\u094b\u0917 \u0907\u0938\u0915\u0947 \u0915\u094b\u092e\u0932 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0915\u093e\u0930\u0923 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u094b \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0905\u092a\u0928\u0940 \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092e\u0942\u0932\u094d\u092f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092b\u0932 \u0915\u0947 \u0915\u0908 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0917\u0941\u0923 \u0907\u0938\u0915\u0947 \u092c\u093e\u092f\u094b\u090f\u0915\u094d\u091f\u093f\u0935 (bioactive) \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0938\u0947 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5537869\/#:~:text=Zucchini%20(Cucurbita%20pepo%20subsp.%20pepo)%20is%20a%20seasonal%20vegetable%20with%20high%20nutritional%20and%20medical%20values.%20Many%20useful%20properties%20of%20this%20fruit%20are%20attributed%20to%20bioactive%20compounds.\"><strong><sup>[1]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0938\u094d\u0915\u094d\u0935\u0948\u0936 (squash) \u0915\u0947 \u0932\u093e\u092d \u092d\u094b\u091c\u0928 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0906\u0917\u0947 \u0924\u0915 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0918\u091f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0938\u0947 \u0932\u0947\u0915\u0930 \u092c\u0947\u0939\u0924\u0930 \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0924\u0915, \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u0932\u093e\u092d \u0935\u093f\u0935\u093f\u0927 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u094d\u0935\u0938\u094d\u0925 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u092e\u0947\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u0938\u092d\u0940 \u0932\u093e\u092d\u094b\u0902 \u0938\u0947 \u092c\u0939\u0941\u0924 \u0932\u093e\u092d \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0932\u0947\u0916 \u0906\u092a\u0915\u094b \u0907\u0938 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092b\u0932 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u094b \u0926\u093f\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u0915\u0908 \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info-677x1024.png\" alt=\"Zucchini khane ke fayde\" class=\"wp-image-11261\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info-677x1024.png 677w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info-198x300.png 198w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info-768x1161.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info-1016x1536.png 1016w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info-150x227.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii-info.png 1220w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%AA%E0%A5%8B%E0%A4%B7%E0%A4%A3\"><\/span><strong>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940<\/strong> <strong>\u092a\u094b\u0937\u0923<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0917\u094d\u0930\u0940\u0937\u094d\u092e\u0915\u093e\u0932\u0940\u0928 \u0938\u094d\u0915\u094d\u0935\u0948\u0936 &#8216;\u091c\u093c\u0941\u091a\u093f\u0928\u0940&#8217; (\u0915\u0941\u0915\u0941\u0930\u094d\u092c\u093f\u0924\u093e \u092a\u0947\u092a\u094b) \u090f\u0915 \u092e\u094c\u0938\u092e\u0940 \u092b\u0932 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u0908 \u0906\u0935\u0936\u094d\u092f\u0915 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u092a\u094d\u0930\u094b\u092b\u093e\u0907\u0932 \u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 (carotenoids), \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u092b\u0947\u0928\u094b\u0932\u093f\u0915 (phenolic) \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0916\u0928\u093f\u091c \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0938\u092e\u0941\u0926\u093e\u092f\u094b\u0902 \u0928\u0947 \u091c\u0941\u0915\u093e\u092e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0937\u0927\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e, \u091c\u092c\u0915\u093f \u0907\u0938\u0915\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u090f\u0928\u093e\u0932\u094d\u091c\u0947\u0938\u093f\u0915, \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u0914\u0930 \u090f\u0902\u091f\u0940\u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093f\u092f\u0932 (antioxidant, analgesic, anti-inflammatory, and antimicrobial properties) \u0917\u0941\u0923\u094b\u0902 \u0915\u093e \u0932\u093e\u092d \u0909\u0920\u093e\u092f\u093e\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5537869\/#:~:text=Summer%20squash%20(,%2C15%5D.\"><strong><sup>[24]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0906\u0917\u0947 \u0915\u093e \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0907\u0938\u0947 \u0939\u092e\u093e\u0930\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u091a\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0907\u0938\u0915\u0947 \u092e\u0939\u0924\u094d\u0935 \u0915\u094b \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>Zucchini \u0915\u0947 \u0932\u093e\u092d \u0924\u092c \u0938\u094d\u092a\u0937\u094d\u091f \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0939\u092e \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u092b\u0932 \u0915\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 100 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0915\u0940 \u092a\u094b\u0937\u0923 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u093e \u0928\u093f\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[25]<\/sup><\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Nutritional Component<\/strong><\/td><td><strong>Green Zucchini<\/strong><\/td><td><strong>Yellow Zucchini<\/strong><\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>20.07 calories<\/td><td>18.88 calories<\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>92.83 g<\/td><td>93.15 g<\/td><\/tr><tr><td><strong>Protein<\/strong><\/td><td>1.10 g<\/td><td>1.31 g<\/td><\/tr><tr><td><strong>Total Fat<\/strong><\/td><td>0.51 g<\/td><td>0.44 g<\/td><\/tr><tr><td><strong>Carbohydrate<\/strong><\/td><td>2.33 g<\/td><td>2.20 g<\/td><\/tr><tr><td><strong>Total fibre<\/strong><\/td><td>2.30 g<\/td><td>1.84 g<\/td><\/tr><tr><td><strong>Total Folates&nbsp; (Vitamin B9)<\/strong><\/td><td>18.85 \u00b5g<\/td><td>21.50 \u00b5g<\/td><\/tr><tr><td><strong>Biotin&nbsp; (Vitamin B7)<\/strong><\/td><td>1.02 \u00b5g<\/td><td>1.13 \u00b5g<\/td><\/tr><tr><td><strong>Magnesium<\/strong><\/td><td>15.41 mg<\/td><td>10.82 mg<\/td><\/tr><tr><td><strong>Phosphorous<\/strong><\/td><td>21.38 mg<\/td><td>32.03 mg<\/td><\/tr><tr><td><strong>Calcium<\/strong><\/td><td>17.26 mg<\/td><td>20.98 mg<\/td><\/tr><tr><td><strong>Ascorbic Acid (Vitamin C)<\/strong><\/td><td>15.78 mg<\/td><td>16.71 mg<\/td><\/tr><tr><td><strong>Beta Carotene<\/strong><\/td><td>85.79 \u00b5g<\/td><td>69.90 \u00b5g<\/td><\/tr><tr><td><strong>Total MonoUnsaturated Fatty Acids (TMUFA, Healthy Fats)<\/strong><\/td><td>37.83 mg<\/td><td>251 mg<\/td><\/tr><tr><td><strong>Total PolyUnsaturatedFatty Acids (TPUFA, Healthy Fats)<\/strong><\/td><td>21.32 mg<\/td><td>114 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%AB%E0%A4%BE%E0%A4%AF%E0%A4%A6%E0%A5%87\"><\/span><strong>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u092b\u093e\u092f\u0926\u0947<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%B0%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B6%E0%A4%B0%E0%A5%8D%E0%A4%95%E0%A4%B0%E0%A4%BE_%E0%A4%B5%E0%A4%BF%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%AE%E0%A4%A8_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%AE%E0%A4%A6%E0%A4%A6_%E0%A4%95%E0%A4%B0_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%882\"><\/span><strong>1. <\/strong><strong>\u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4718092\/\"><sup>[2]<\/sup><\/a><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e\u0928\u0947 \u0938\u0947 \u0910\u0938\u0947 \u0918\u091f\u0915 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \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\u0964<\/p>\n\n\n\n<p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u092a\u0930, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 2.20 \u0938\u0947 2.33 \u0917\u094d\u0930\u093e\u092e \u0915\u0940 \u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \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\"><strong><sup>[3]<\/sup><\/strong><\/a><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8319397\/\"><sup> <strong>[4]<\/strong><\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092b\u0932\u094b\u0902 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947 \u092c\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0936\u0930\u094d\u0915\u0930\u093e \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[5]<\/sup><\/strong><\/a> \u0915\u0947 \u0938\u093e\u0925 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932 (polyphenols) \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \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, \u091c\u094b \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u0907\u0938\u0915\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0932\u093e\u092d\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u092e\u0947\u0915\u0905\u092a \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u092b\u094b\u0932\u0947\u091f<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[6]<\/sup><\/strong><\/a>, \u091c\u094b \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u0938\u0941\u0935\u093f\u0927\u093e\u091c\u0928\u0915 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \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 \u0935\u093e\u0932\u0947 \u090f\u091c\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1871402122000947#:~:text=Results,and%20manage%20T2DM.\"><sup>[7]<\/sup><\/a>\u0964<\/p>\n\n\n\n<p>\u0906\u092a <a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u092e\u093e\u0908 \u092e\u0940\u0932 \u092a\u094d\u0932\u093e\u0928 \u091f\u0947\u0938\u094d\u091f<\/a> \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0909\u092a\u092d\u094b\u0917 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0922\u0902\u0917 \u0938\u0947 \u0938\u092e\u091d \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0906\u092a\u0915\u0947 \u092b\u093e\u0907\u092c\u0930 \u0909\u092a\u092d\u094b\u0917 \u0915\u094b \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092b\u093f\u0930 \u0906\u092a\u0915\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u0947\u0902 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0909\u092a\u092d\u094b\u0917 \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0921\u0947\u091f\u093e \u0915\u094b \u0938\u092e\u091d\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u0926\u094d\u0927\u0924\u093f \u0915\u094b \u0932\u093e\u0917\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f, \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0932\u093e\u092d\u094b\u0902 \u0924\u0915 \u092a\u0939\u0941\u0901\u091a \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%87%E0%A4%B8%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%8F%E0%A4%82%E0%A4%9F%E0%A5%80%E0%A4%91%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A5%80%E0%A4%A1%E0%A5%87%E0%A4%82%E0%A4%9F_%E0%A4%97%E0%A5%81%E0%A4%A3_%E0%A4%B9%E0%A5%8B_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%828\"><\/span><strong>2. <\/strong><strong>\u0907\u0938\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/strong><strong><sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5537869\/#:~:text=3.1.%20Quantitation%20of,d.%3A%20not%20detected.\">[8]<\/a><\/sup><\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092b\u093e\u0907\u091f\u094b\u0915\u0947\u092e\u093f\u0915\u0932\u094d\u0938 \u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0168169914001756\"><strong><sup>[9]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>Zucchini \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0938\u094d\u0925\u093f\u0930 \u0905\u0923\u0941\u0913\u0902 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0905\u0928\u094d\u092f\u0925\u093e \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>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0938\u094d\u0915\u094d\u0935\u0948\u0936 \u0915\u0947 \u0932\u093e\u092d\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0907\u0928 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0915\u093e\u0930\u0923 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0907\u0938\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u092e\u0941\u0915\u094d\u0924 \u0915\u0923 \u0905\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u091c\u092e\u093e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0935\u0947 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0928\u093f\u092e\u094d\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u090f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3942711\/\"><strong><sup>[10]<\/sup><\/strong><\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0943\u0926\u092f \u0930\u094b\u0917<\/li>\n\n\n\n<li>\u0915\u094d\u0937\u0924\u093f\u0917\u094d\u0930\u0938\u094d\u0924\/\u0915\u092e \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e<\/li>\n\n\n\n<li>\u0938\u0942\u091c\u0928<\/li>\n<\/ul>\n\n\n\n<p>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0940\u0932\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u092e\u0947\u0902 \u0939\u0930\u0947 \u0930\u0902\u0917 \u0915\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0915\u093e \u0938\u094d\u0924\u0930 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u092e\u0947\u0902 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 (beta-carotene) \u0938\u0939\u093f\u0924 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 (carotenoids) \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u091c\u093c\u0947\u0915\u094d\u0938\u0948\u0902\u0925\u093f\u0928 (zeaxanthin) \u0914\u0930 \u0932\u094d\u092f\u0942\u091f\u093f\u0928 (lutein) \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u0935\u0936\u094d\u092f\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0939\u0948\u0902 \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%86%E0%A4%81%E0%A4%96%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%B5%E0%A4%BE_%E0%A4%A6%E0%A5%87_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>3. <\/strong><strong>\u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e\u0928\u0947 \u0938\u0947 \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u091c\u093c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092b\u093c\u093e\u092f\u0926\u093e \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u0930 \u0915\u093f\u0938\u094d\u092e \u092e\u0947\u0902 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u091c\u093c\u0947\u0915\u094d\u0938\u0948\u0902\u0925\u093f\u0928 (zeaxanthin) \u0914\u0930 \u0932\u094d\u092f\u0942\u091f\u093f\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0930\u0947\u091f\u093f\u0928\u093e \u092e\u0947\u0902 \u091c\u092e\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0916\u093e\u0938 \u0924\u094c\u0930 \u092a\u0930 \u0939\u092e\u093e\u0930\u0940 \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u092e\u0948\u0915\u094d\u092f\u0941\u0932\u093e \u092e\u0947\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5611842\/\"><strong><sup>[11]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0907\u0928 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0915\u0940 \u092e\u094c\u091c\u0942\u0926\u0917\u0940 \u092e\u094b\u0924\u093f\u092f\u093e\u092c\u093f\u0902\u0926 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0906\u0901\u0916\u094b\u0902 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902, \u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u0948\u0915\u094d\u092f\u0941\u0932\u0930 \u0921\u093f\u091c\u0928\u0930\u0947\u0936\u0928 (macular degeneration (AMD) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948, \u0915\u0947 \u0916\u093f\u0932\u093e\u092b\u093c \u0926\u0943\u0936\u094d\u092f \u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u0930\u0915\u094d\u0937\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5537869\/#:~:text=Lutein%20and%20zeaxanthin%2C%20naturally%20occurring%20carotenoids%2C%20have%20shown%20to%20reduce%20the%20risk%20of%20cataracts%20and%20age%2Drelated%20macular%20degeneration%20%5B28%5D.\"><strong><sup>[12]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u0915\u0948\u0930\u094b\u091f\u0947\u0928\u0949\u092f\u0921 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u092e\u0947\u0902 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 (69.90 \u0938\u0947 85.79 \u00b5g) \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C (15.78 \u0938\u0947 16.71 mg) \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\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\"><strong><sup>[13]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0926\u0943\u0937\u094d\u091f\u093f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0914\u0930 \u0915\u0941\u091b \u0906\u0901\u0916\u094b\u0902 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902, \u091c\u0948\u0938\u0947 AMD \u0914\u0930 \u092e\u094b\u0924\u093f\u092f\u093e\u092c\u093f\u0902\u0926 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\"><strong><sup>[14]<\/sup><\/strong><\/a><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33114699\/\"><strong><sup> [15]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u092f\u0939 \u092b\u0932 \u0928 \u0915\u0947\u0935\u0932 \u0938\u094d\u0935\u093e\u0926 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u092c\u0932\u094d\u0915\u093f \u0915\u0908 \u092b\u093c\u093e\u092f\u0926\u0947 \u092d\u0940 \u0926\u0947\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092b\u093c\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0905\u092a\u0928\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925, \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0932\u093e\u092d \u0938\u094d\u092e\u093e\u0930\u094d\u091f \u0928\u0947\u0924\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%B9%E0%A5%83%E0%A4%A6%E0%A4%AF_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%B5%E0%A4%BE_%E0%A4%A6%E0%A5%87_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>4. <\/strong><strong>\u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0926\u0948\u0928\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938 \u092b\u0932 \u092e\u0947\u0902 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940, \u0905\u091a\u094d\u091b\u0947 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091b\u093f\u0932\u0915\u0947 \u0915\u0947 \u0938\u093e\u0925 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u090f\u0915 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0943\u0926\u092f \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u0905\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0939\u0943\u0926\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0918\u091f\u0928\u093e\u0913\u0902 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10569388\/\"><strong><sup>[16]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u092f\u0939 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0938\u094d\u0915\u094d\u0935\u0948\u0936 \u0915\u0947 \u0915\u0908 \u0932\u093e\u092d\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u094b \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u093e \u090f\u0915 \u0914\u0930 \u092e\u0942\u0932\u094d\u092f\u0935\u093e\u0928 \u0918\u091f\u0915 \u0907\u0938\u0915\u0940 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0915\u094d\u0924 \u0935\u093e\u0939\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930 \u0938\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 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3893834\/\"><strong><sup>[17]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0910\u0938\u0947 \u0932\u093e\u092d \u0907\u0938 \u092b\u0932 \u0915\u094b \u0939\u0943\u0926\u092f \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%B5%E0%A4%9C%E0%A4%A8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%AC%E0%A4%82%E0%A4%A7%E0%A4%A8_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B8%E0%A4%B9%E0%A4%BE%E0%A4%AF%E0%A4%A4%E0%A4%BE_%E0%A4%95%E0%A4%B0_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>5. <\/strong><strong>\u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0939\u0930\u0947 \u0914\u0930 \u092a\u0940\u0932\u0947 \u0926\u094b\u0928\u094b\u0902 \u0915\u093f\u0938\u094d\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0914\u0938\u0924\u0928 18 \u0938\u0947 20 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[18]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0910\u0938\u0947 \u0932\u093e\u092d \u0907\u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0925\u094b\u0915 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092b\u0932\u094b\u0902 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092e\u093e\u092a \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u0940\u090f\u092e\u0906\u0908 \u0914\u0930 \u0915\u092e\u0930 \u0938\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u093e \u0905\u0928\u0941\u092a\u093e\u0924<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4608571\/\"><strong><sup>[19]<\/sup><\/strong><\/a> \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%AA%E0%A4%BE%E0%A4%9A%E0%A4%A8_%E0%A4%95%E0%A5%8B_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%B5%E0%A4%BE_%E0%A4%A6%E0%A5%87_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>6. <\/strong><strong>\u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 92.83 \u0938\u0947 93.15 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0928\u0940 \u0939\u094b\u0924\u093e \u0939\u0948,<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[20]<\/sup><\/strong><\/a> \u091c\u094b \u0909\u091a\u093f\u0924 \u092a\u093e\u091a\u0928 \u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 (hydration) \u092e\u0932 \u0915\u094b \u0928\u0930\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0909\u0928\u094d\u0939\u0947\u0902 \u092a\u093e\u0938 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u092c\u094d\u091c \u091c\u0948\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/eating-diet-nutrition\"><strong><sup>[21]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u092b\u0932 \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0914\u0930 \u0905\u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092b\u093e\u0907\u092c\u0930 (soluble and insoluble types of fibre) \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[22]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0906\u092a\u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u093e\u091a\u0928 \u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u092b\u093e\u092f\u0926\u0947 \u0938\u092e\u0917\u094d\u0930 \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0907\u0938\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0924\u0915 \u092b\u0948\u0932\u0947 \u0939\u0941\u090f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0924\u094c\u0930 \u092a\u0930, \u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 (prebiotics) \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0906\u0902\u0924\u094b\u0902 \u0915\u0947 \u0935\u0928\u0938\u094d\u092a\u0924\u093f\u092f\u094b\u0902 \u0914\u0930 \u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0906\u0939\u093e\u0930 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u0947 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0940 \u0918\u091f\u0928\u093e\u0913\u0902 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0938\u0941\u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092d\u0940 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.jandonline.org\/article\/S2212-2672(15)01386-6\/abstract\"><strong><sup>[23]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0915\u091a\u094d\u091a\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0938\u094d\u0932\u093e\u0907\u0938 \u0921\u093e\u0932\u0915\u0930 \u092f\u093e \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0940 \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u0915\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u0930\u093f\u0923\u093e\u092e \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0924\u0930\u0939, \u0906\u092a \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u0915\u093e \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093e\u092d \u0909\u0920\u093e\u0924\u0947 \u0939\u0941\u090f \u0907\u0938\u0915\u0947 \u0924\u093e\u091c\u093c\u093e \u0938\u094d\u0935\u093e\u0926 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0932\u093e\u092d\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947, \u0906\u092a \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0926 \u0935\u093e\u0932\u0947 \u092d\u094b\u091c\u0928 \u092c\u0928\u093e\u0924\u0947 \u0939\u0941\u090f \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u093e \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u093e \u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0938\u0947 \u0928\u093f\u0903\u0936\u0941\u0932\u094d\u0915 <a href=\"https:\/\/happytummy.aashirvaad.com\/\">\u092a\u093e\u091a\u0928 \u092d\u093e\u0917\u092b\u0932 \u092a\u0930\u0940\u0915\u094d\u0937\u0923<\/a> \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u091c\u093e\u0901\u091a \u0915\u0930\u0928\u0947 \u0938\u0947 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u094b \u0910\u0938\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%AC%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%9A%E0%A5%8D%E0%A4%9B%E0%A4%BE_%E0%A4%A4%E0%A4%B0%E0%A5%80%E0%A4%95%E0%A4%BE_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u0917\u094d\u0930\u093f\u0932\u094d\u0921 (\u092f\u093e \u0930\u094b\u0938\u094d\u091f\u0947\u0921)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0917\u094b\u0932 \u092f\u093e \u0938\u094d\u091f\u093f\u0915 \u092e\u0947\u0902 \u0915\u093e\u091f\u0947\u0902 \u0914\u0930 \u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932, \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u0928\u092e\u0915 \u0914\u0930 \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u090f\u0901 \u0914\u0930 \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u0917\u094d\u0930\u093f\u0932 \u0915\u0930\u0947\u0902 \u092f\u093e \u0928\u0930\u092e \u0939\u094b\u0928\u0947 \u0924\u0915 \u092d\u0942\u0928\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0907\u0938\u0938\u0947 \u0907\u0938\u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u092e\u093f\u0920\u093e\u0938 \u0938\u093e\u092e\u0928\u0947 \u0906\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u0949\u091f\u0947\u0921<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u091b\u0940\u0932\u0947\u0902 \u0914\u0930 \u0938\u094d\u0932\u093e\u0907\u0938 \u0915\u0930\u0947\u0902, \u092b\u093f\u0930 \u0907\u0938\u0947 \u0932\u0939\u0938\u0941\u0928 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u091c\u0921\u093c\u0940-\u092c\u0942\u091f\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0942\u0928\u0947\u0902 \u0914\u0930 \u090f\u0915 \u0924\u094d\u0935\u0930\u093f\u0924, \u0906\u0938\u093e\u0928 \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u092c\u0928\u093e\u090f\u0901\u0964<\/li>\n\n\n\n<li>\u0906\u092a \u0907\u0938\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u091f\u093f\u0930-\u092b\u094d\u0930\u093e\u0908 \u092e\u0947\u0902 \u092d\u0940 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p><strong>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0928\u0942\u0921\u0932\u094d\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u094d\u092a\u093e\u0907\u0930\u0932\u093e\u0907\u091c\u093c\u0930 (spiraliser) \u091f\u0942\u0932 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0928\u0942\u0921\u0932\u094d\u0938 \u092e\u0947\u0902 \u092c\u0926\u0932 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0932\u094b\u0917 &#8220;\u091c\u093c\u0942\u0921\u0932\u094d\u0938&#8221; \u0915\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u0915\u092e \u0915\u093e\u0930\u094d\u092c \u0935\u093e\u0932\u0947 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0928\u0942\u0921\u0932\u094d\u0938 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0938\u0949\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0938\u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u0932\u093e\u0926:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u091a\u094d\u091a\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u0947 \u0938\u094d\u0932\u093e\u0907\u0938 \u092f\u093e \u0930\u093f\u092c\u0928 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u093e \u0915\u094d\u0930\u0902\u091a \u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u091c\u092c \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u0908 \u0921\u094d\u0930\u0947\u0938\u093f\u0902\u0917 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0939\u0941\u0924 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0932\u0917\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u0942\u092a<\/strong><\/p>\n\n\n\n<p>\u0938\u0942\u092a \u092e\u0947\u0902 \u092a\u0915\u0940 \u0939\u0941\u0908 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u093e \u092e\u093f\u0936\u094d\u0930\u0923 \u0905\u0927\u093f\u0915 \u0915\u094d\u0930\u0940\u092e \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094b \u0938\u092e\u093e\u092a\u094d\u0924 \u0915\u0930\u0915\u0947 \u091a\u093f\u0915\u0928\u0940 \u092c\u0928\u093e\u0935\u091f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%B9%E0%A4%AE_%E0%A4%95%E0%A4%9A%E0%A5%8D%E0%A4%9A%E0%A5%80_%E0%A4%9C%E0%A4%BC%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%95%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8%E0%A5%80_%E0%A4%96%E0%A4%BE_%E0%A4%B8%E0%A4%95%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u0915\u094d\u092f\u093e \u0939\u092e \u0915\u091a\u094d\u091a\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0906\u092a \u0905\u092a\u0928\u0940 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u0915\u091a\u094d\u091a\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u0905\u091a\u094d\u091b\u093e \u0915\u094d\u0930\u0902\u091a \u0939\u094b\u0924\u093e \u0939\u0948, \u091a\u093e\u0939\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0939\u094b \u092f\u093e \u0905\u0915\u0947\u0932\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0924\u094c\u0930 \u092a\u0930\u0964<\/p>\n\n\n\n<p>\u0915\u091f\u0940 \u0939\u0941\u0908 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0939\u092e\u094d\u092e\u0938 (hummus) \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 \u0926\u0939\u0940-\u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u092a\u094d\u0930\u0947\u0921 \u092e\u0947\u0902 \u0921\u0941\u092c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c\u093f\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u091a\u094d\u091a\u0940 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u093e \u092a\u094b\u0937\u0923 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u094b \u0938\u092e\u0943\u0926\u094d\u0927 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0907\u0938\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u0930\u0932 \u0924\u0930\u0940\u0915\u093e \u092a\u094d\u0930\u0938\u094d\u0924\u0941\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939, <a href=\"https:\/\/aashirvaad.com\/our-products\/millets\/multi-millet-flour.html\">\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u092e\u0932\u094d\u091f\u0940 \u092e\u093f\u0932\u0947\u091f\u094d\u0938<\/a> \u092e\u093f\u0915\u094d\u0938 \u092e\u0947\u0902 5 \u092c\u093e\u091c\u0930\u0947 \u0915\u093e \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u0906\u092a\u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092a\u0942\u0930\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0916\u0928\u093f\u091c, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\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%B5%E0%A4%BF%E0%A4%9A%E0%A4%BE%E0%A4%B0\"><\/span><strong>\u0905\u0902\u0924\u093f\u092e<\/strong> <strong>\u0935\u093f\u091a\u093e\u0930<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0906\u092a \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u092b\u0932 \u0915\u094b \u092c\u093f\u0928\u093e \u092a\u0915\u093e\u090f \u0914\u0930 \u092a\u0915\u093e\u090f \u0926\u094b\u0928\u094b\u0902 \u0930\u0942\u092a\u094b\u0902 \u092e\u0947\u0902 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u092a\u0942\u0930\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0907\u0938\u0947 \u092c\u093f\u0928\u093e \u091b\u0940\u0932\u0947 \u0916\u093e\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0915\u0947 \u091b\u093f\u0932\u0915\u0947 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0905\u0928\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 &nbsp;\u0915\u0947 \u091b\u093f\u0932\u0915\u0947 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0939\u094b\u0924\u093e \u0939\u0948, \u0914\u0930 \u0907\u0938\u0947 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u092f\u093e \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0915\u091a\u094d\u091a\u093e \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a\u0915\u094b \u0907\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u093e\u092b \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 (unhealthy) \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0909\u092a\u091a\u093e\u0930 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u091c\u0948\u0938\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0921\u0947\u092f\u0930\u0940, \u092c\u093e\u091c\u0930\u093e, \u092e\u0941\u0930\u094d\u0917\u0940, \u0926\u093e\u0932, \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u092b\u0932 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0901 \u091c\u0948\u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0916\u093e\u0926\u094d\u092f \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0902\u0926\u0930 \u0938\u0947 \u092a\u094b\u0937\u0923 \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0926\u0948\u0928\u093f\u0915 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092f\u093e \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0935\u0947 <a href=\"https:\/\/www.callr.live\/aashirvaadexperts\/premium-plan\">\u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e<\/a> \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0930 \u091c\u0940\u0935\u0928 \u092a\u0939\u0932\u0942 \u092a\u0930 \u0935\u094d\u092f\u093e\u092a\u0915 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0909\u091a\u093f\u0924 \u092d\u094b\u091c\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\"><\/span><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1751509364386\"><strong class=\"schema-faq-question\"><strong>1. \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u093e \u091b\u093f\u0932\u0915\u093e \u0916\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u093e \u091b\u093f\u0932\u0915\u093e \u0906\u092a\u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <br\/>\u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092b\u093e\u0907\u091f\u094b\u0915\u0947\u092e\u093f\u0915\u0932 \u092f\u094c\u0917\u093f\u0915 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0907\u0928 \u0938\u0915\u094d\u0930\u093f\u092f \u0905\u0935\u092f\u0935\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0168169914001756\"><strong><sup>[26]<\/sup><\/strong><\/a> \u091b\u093f\u0932\u0915\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1751509831272\"><strong class=\"schema-faq-question\"><strong>2. \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0939\u0930 \u0926\u093f\u0928 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0916\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 400 \u0917\u094d\u0930\u093e\u092e \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0915\u0908 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 <br\/>\u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0923 \u0915\u093e \u0907\u0938\u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0907\u0938\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 <br\/>\u092f\u0939 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092a\u093e\u091a\u0928, \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0914\u0930 \u092c\u0939\u0941\u0924 \u0915\u0941\u091b \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092c\u0938 \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0932\u093e\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1751509836741\"><strong class=\"schema-faq-question\"><strong>3. \u0915\u094d\u092f\u093e \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0940 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0902, \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0928\u092e\u0940 \u0915\u093e \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 (\u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 92.83 \u0938\u0947 93.15 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0928\u0940<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong><sup>[27]<\/sup><\/strong><\/a>) \u0914\u0930 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 <br\/>\u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947, \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928, \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u0932\u094b\u091a \u0914\u0930 \u092c\u0928\u093e\u0935\u091f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0924\u094d\u0935\u091a\u093e \u0938\u094d\u0935\u0938\u094d\u0925 \u0926\u093f\u0916\u0924\u0940 \u0939\u0948<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5579659\/\"><strong><sup>[28]<\/sup><\/strong><\/a><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6719967\/\"><strong><sup> [29]<\/sup><\/strong><\/a>\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1751509843397\"><strong class=\"schema-faq-question\"><strong>4. \u0915\u094d\u092f\u093e \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u092a\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u0940 \u0909\u091a\u094d\u091a \u091c\u0932 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924\u094d\u0930 \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 <br\/>\u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0907\u0938\u0947 \u0928\u0930\u092e \u092c\u0928\u093e\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u092a\u093e\u091a\u0928 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u092f\u093e \u092a\u0947\u091f \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u0905\u0928\u0941\u0915\u0942\u0932 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902\u0964 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092e\u091d\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928, \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n","protected":false},"author":120,"featured_media":11260,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[97,106],"class_list":["post-11259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hindi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - 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With a strong passion for promoting well-being, I craft informative and engaging content on various health topics, including nutrition, fitness, mental health, and lifestyle habits. My background in sciences ensures that all my work is evidence-based and up-to-date. I am committed to providing valuable insights that empower individuals to lead healthier lives. With a holistic approach to wellness, I advocate for sustainable and ethical practices in the health industry. Join me on this journey towards improved health and happiness as we inspire positive changes in people's lives.\",\"sameAs\":[\"https:\/\/www.facebook.com\/shivangi.goel.351\/\",\"https:\/\/www.instagram.com\/transformwithshivangi?igsh=MTNtYTd2NzcweWZibA&utm_source=qr\",\"https:\/\/www.linkedin.com\/in\/shivangigoel579\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/shiv\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509364386\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509364386\",\"name\":\"1. \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u093e \u091b\u093f\u0932\u0915\u093e \u0916\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u093e \u091b\u093f\u0932\u0915\u093e \u0906\u092a\u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <br\/>\u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092b\u093e\u0907\u091f\u094b\u0915\u0947\u092e\u093f\u0915\u0932 \u092f\u094c\u0917\u093f\u0915 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0907\u0928 \u0938\u0915\u094d\u0930\u093f\u092f \u0905\u0935\u092f\u0935\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0168169914001756\\\"><strong>[26]<\/strong><\/a> \u091b\u093f\u0932\u0915\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509831272\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509831272\",\"name\":\"2. \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0939\u0930 \u0926\u093f\u0928 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0916\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 400 \u0917\u094d\u0930\u093e\u092e \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0915\u0908 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 <br\/>\u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0923 \u0915\u093e \u0907\u0938\u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0907\u0938\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 <br\/>\u092f\u0939 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092a\u093e\u091a\u0928, \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0914\u0930 \u092c\u0939\u0941\u0924 \u0915\u0941\u091b \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092c\u0938 \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0932\u093e\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509836741\",\"position\":3,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509836741\",\"name\":\"3. \u0915\u094d\u092f\u093e \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0940 \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0939\u093e\u0902, \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0928\u092e\u0940 \u0915\u093e \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 (\u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 92.83 \u0938\u0947 93.15 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0928\u0940<a href=\\\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\\\"><strong>[27]<\/strong><\/a>) \u0914\u0930 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 <br\/>\u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947, \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928, \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u0932\u094b\u091a \u0914\u0930 \u092c\u0928\u093e\u0935\u091f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0924\u094d\u0935\u091a\u093e \u0938\u094d\u0935\u0938\u094d\u0925 \u0926\u093f\u0916\u0924\u0940 \u0939\u0948<a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5579659\/\\\"><strong>[28]<\/strong><\/a><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6719967\/\\\"><strong> [29]<\/strong><\/a>\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509843397\",\"position\":4,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509843397\",\"name\":\"4. \u0915\u094d\u092f\u093e \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u092a\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928 \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u0940 \u0909\u091a\u094d\u091a \u091c\u0932 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924\u094d\u0930 \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 <br\/>\u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0907\u0938\u0947 \u0928\u0930\u092e \u092c\u0928\u093e\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u092a\u093e\u091a\u0928 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u092f\u093e \u092a\u0947\u091f \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u0905\u0928\u0941\u0915\u0942\u0932 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947: \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u092f\u093e \u0915\u0930\u0924\u0940 \u0939\u0948? - Happytummy","description":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902\u0964 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092e\u091d\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928, \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/","og_locale":"en_US","og_type":"article","og_title":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947: \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u092f\u093e \u0915\u0930\u0924\u0940 \u0939\u0948? - Happytummy","og_description":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902\u0964 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092e\u091d\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928, \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964","og_url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/","og_site_name":"Happytummy","article_author":"https:\/\/www.facebook.com\/shivangi.goel.351\/","article_published_time":"2025-07-09T17:47:18+00:00","article_modified_time":"2025-07-09T17:47:23+00:00","og_image":[{"width":828,"height":466,"url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii.png","type":"image\/png"}],"author":"Shiv, qurath","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Shiv","Est. reading time":"12 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\u0915\u0930\u0924\u0940 \u0939\u0948? - Happytummy","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#primaryimage"},"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii.png","datePublished":"2025-07-09T17:47:18+00:00","dateModified":"2025-07-09T17:47:23+00:00","author":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/38be4396604cb6246552dde937cfba1e"},"description":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902\u0964 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092e\u091d\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928, \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964","breadcrumb":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#breadcrumb"},"mainEntity":[{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509364386"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509831272"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509836741"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509843397"}],"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#primaryimage","url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii.png","contentUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/07\/Hindi-Zucchinii.png","width":828,"height":466,"caption":"Zucchini 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With a strong passion for promoting well-being, I craft informative and engaging content on various health topics, including nutrition, fitness, mental health, and lifestyle habits. My background in sciences ensures that all my work is evidence-based and up-to-date. I am committed to providing valuable insights that empower individuals to lead healthier lives. With a holistic approach to wellness, I advocate for sustainable and ethical practices in the health industry. Join me on this journey towards improved health and happiness as we inspire positive changes in people's lives.","sameAs":["https:\/\/www.facebook.com\/shivangi.goel.351\/","https:\/\/www.instagram.com\/transformwithshivangi?igsh=MTNtYTd2NzcweWZibA&utm_source=qr","https:\/\/www.linkedin.com\/in\/shivangigoel579"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/shiv\/"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509364386","position":1,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509364386","name":"1. \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0915\u093e \u091b\u093f\u0932\u0915\u093e \u0916\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u093e \u091b\u093f\u0932\u0915\u093e \u0906\u092a\u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <br\/>\u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092b\u093e\u0907\u091f\u094b\u0915\u0947\u092e\u093f\u0915\u0932 \u092f\u094c\u0917\u093f\u0915 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0907\u0928 \u0938\u0915\u094d\u0930\u093f\u092f \u0905\u0935\u092f\u0935\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0168169914001756\"><strong>[26]<\/strong><\/a> \u091b\u093f\u0932\u0915\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509831272","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509831272","name":"2. \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0939\u0930 \u0926\u093f\u0928 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0916\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 400 \u0917\u094d\u0930\u093e\u092e \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0915\u0908 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 <br\/>\u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0923 \u0915\u093e \u0907\u0938\u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0907\u0938\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 <br\/>\u092f\u0939 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092a\u093e\u091a\u0928, \u0906\u0901\u0916\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0914\u0930 \u092c\u0939\u0941\u0924 \u0915\u0941\u091b \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092c\u0938 \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0932\u093e\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509836741","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509836741","name":"3. \u0915\u094d\u092f\u093e \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0940 \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0939\u093e\u0902, \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0928\u092e\u0940 \u0915\u093e \u0909\u091a\u094d\u091a \u0938\u094d\u0924\u0930 (\u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 92.83 \u0938\u0947 93.15 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0928\u0940<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><strong>[27]<\/strong><\/a>) \u0914\u0930 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u092c\u0940\u091f\u093e-\u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 <br\/>\u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u0928\u0941\u0915\u0938\u093e\u0928 \u0938\u0947 \u092c\u091a\u093e\u0928\u0947, \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928, \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u0932\u094b\u091a \u0914\u0930 \u092c\u0928\u093e\u0935\u091f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0924\u094d\u0935\u091a\u093e \u0938\u094d\u0935\u0938\u094d\u0925 \u0926\u093f\u0916\u0924\u0940 \u0939\u0948<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5579659\/\"><strong>[28]<\/strong><\/a><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6719967\/\"><strong> [29]<\/strong><\/a>\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509843397","position":4,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/zucchini-ke-fayde-in-hindi\/#faq-question-1751509843397","name":"4. \u0915\u094d\u092f\u093e \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u092a\u091a\u093e\u0928\u0947 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928 \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u091c\u093c\u0941\u0915\u094d\u0915\u093f\u0928\u094d\u0928\u0940 \u00a0\u0915\u094b \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0915\u0940 \u0909\u091a\u094d\u091a \u091c\u0932 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924\u094d\u0930 \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 <br\/>\u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0907\u0938\u0947 \u0928\u0930\u092e \u092c\u0928\u093e\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u092a\u093e\u091a\u0928 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u092f\u093e \u092a\u0947\u091f \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u0935\u093e\u0932\u0947 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\u0939\u0948\u0964","inLanguage":"en-US"},"inLanguage":"en-US"}]}},"authors":[{"term_id":97,"user_id":120,"is_guest":0,"slug":"shiv","display_name":"Shiv","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/ef96e3346cd7fe4649c3f0cc5cfa91a9e719f0dc30b1eee59e5d119cfcff6d31?s=96&d=mm&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""},{"term_id":106,"user_id":123,"is_guest":0,"slug":"qurath","display_name":"qurath","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/11259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/120"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=11259"}],"version-history":[{"count":1,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/11259\/revisions"}],"predecessor-version":[{"id":11262,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/11259\/revisions\/11262"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/11260"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=11259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=11259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=11259"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=11259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}