{"id":11667,"date":"2025-09-29T18:29:59","date_gmt":"2025-09-29T18:29:59","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=11667"},"modified":"2025-09-29T18:30:08","modified_gmt":"2025-09-29T18:30:08","slug":"soojan-rodhi-khane-ke-padarth-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/","title":{"rendered":"\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Anti-inflammatory foods)"},"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-69e748b95670e\" 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-69e748b95670e\" 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\/soojan-rodhi-khane-ke-padarth-in-hindi\/#%E0%A4%B8%E0%A5%82%E0%A4%9C%E0%A4%A8-%E0%A4%B0%E0%A5%8B%E0%A4%A7%E0%A5%80_%E0%A4%96%E0%A4%BE%E0%A4%A6%E0%A5%8D%E0%A4%AF_%E0%A4%AA%E0%A4%A6%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A5\" >\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#1_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BC%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Leafy_greens\" >#1 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 (Leafy greens)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#2_%E0%A4%AE%E0%A5%87%E0%A4%B5%E0%A5%87_Nuts\" >#2 \u092e\u0947\u0935\u0947 (Nuts)<\/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\/soojan-rodhi-khane-ke-padarth-in-hindi\/#3_%E0%A4%85%E0%A4%A6%E0%A4%B0%E0%A4%95_Ginger\" >#3 \u0905\u0926\u0930\u0915 (Ginger)<\/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\/soojan-rodhi-khane-ke-padarth-in-hindi\/#4_%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8_%E0%A4%9F%E0%A5%80\" >#4 \u0917\u094d\u0930\u0940\u0928 \u091f\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#5_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8\" >#5 \u092c\u0940\u0928\u094d\u0938<\/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\/soojan-rodhi-khane-ke-padarth-in-hindi\/#6_%E0%A4%B9%E0%A4%B2%E0%A5%8D%E0%A4%A6%E0%A5%80\" >#6 \u0939\u0932\u094d\u0926\u0940<\/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\/soojan-rodhi-khane-ke-padarth-in-hindi\/#7_%E0%A4%AE%E0%A4%9B%E0%A4%B2%E0%A5%80\" >#7 \u092e\u091b\u0932\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#8_%E0%A4%AC%E0%A5%87%E0%A4%B0%E0%A5%80%E0%A4%9C%E0%A4%BC\" >#8 \u092c\u0947\u0930\u0940\u091c\u093c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#9_%E0%A4%85%E0%A4%9C%E0%A4%AE%E0%A5%8B%E0%A4%A6%E0%A4%BE_Celery\" >#9 \u0905\u091c\u092e\u094b\u0926\u093e (Celery)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#10_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%A8%E0%A4%BE%E0%A4%B8\" >#10 \u0905\u0928\u093e\u0928\u093e\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#11_%E0%A4%A1%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%95_%E0%A4%9A%E0%A5%89%E0%A4%95%E0%A4%B2%E0%A5%87%E0%A4%9F\" >#11 \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#12_%E0%A4%A4%E0%A4%B0%E0%A4%AC%E0%A5%82%E0%A4%9C\" >#12 \u0924\u0930\u092c\u0942\u091c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#13_%E0%A4%B8%E0%A5%87%E0%A4%AC\" >#13 \u0938\u0947\u092c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#14_%E0%A4%8F%E0%A4%B5%E0%A5%8B%E0%A4%95%E0%A4%BE%E0%A4%A1%E0%A5%8B\" >#14 \u090f\u0935\u094b\u0915\u093e\u0921\u094b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#15_%E0%A4%9C%E0%A4%A1%E0%A4%BC%E0%A5%80-%E0%A4%AC%E0%A5%82%E0%A4%9F%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_%E0%A4%AE%E0%A4%B8%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AE%E0%A4%B8%E0%A4%BE%E0%A4%B2%E0%A5%8B%E0%A4%82\" >#15 \u091c\u0921\u093c\u0940-\u092c\u0942\u091f\u093f\u092f\u093e\u0901 \/ \u092e\u0938\u093e\u0932\u0947 \/ \u092e\u0938\u093e\u0932\u094b\u0902<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#%E0%A4%B8%E0%A5%82%E0%A4%9C%E0%A4%A8-%E0%A4%B0%E0%A5%8B%E0%A4%A7%E0%A5%80_%E0%A4%86%E0%A4%B9%E0%A4%BE%E0%A4%B0_%E0%A4%A8%E0%A5%81%E0%A4%B8%E0%A5%8D%E0%A4%96%E0%A4%BE\" >\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0906\u0939\u093e\u0930 \u0928\u0941\u0938\u094d\u0916\u093e<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#%E0%A4%A8%E0%A5%81%E0%A4%B8%E0%A5%8D%E0%A4%96%E0%A4%BE_1_%E0%A4%B9%E0%A4%B2%E0%A5%8D%E0%A4%A6%E0%A5%80_%E0%A4%94%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BC%E0%A4%BF%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A4%BE_%E0%A4%89%E0%A4%AA%E0%A4%9A%E0%A4%BE%E0%A4%B0%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%AE%E0%A4%95_%E0%A4%B8%E0%A5%82%E0%A4%AA\" >\u0928\u0941\u0938\u094d\u0916\u093e 1: \u0939\u0932\u094d\u0926\u0940 \u0914\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u091a\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0938\u0942\u092a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#%E0%A4%A8%E0%A5%81%E0%A4%B8%E0%A5%8D%E0%A4%96%E0%A4%BE_2_%E0%A4%B8%E0%A5%82%E0%A4%9C%E0%A4%A8-%E0%A4%B0%E0%A5%8B%E0%A4%A7%E0%A5%80_%E0%A4%AC%E0%A5%87%E0%A4%B0%E0%A5%80_%E0%A4%B8%E0%A5%8D%E0%A4%AE%E0%A5%82%E0%A4%A6%E0%A5%80\" >\u0928\u0941\u0938\u094d\u0916\u093e 2: \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u092c\u0947\u0930\u0940 \u0938\u094d\u092e\u0942\u0926\u0940<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-in-hindi\/#%E0%A4%B8%E0%A4%BE%E0%A4%B0%E0%A4%BE%E0%A4%82%E0%A4%B6\" >\u0938\u093e\u0930\u093e\u0902\u0936<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/soojan-rodhi-khane-ke-padarth-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>\u0939\u092e\u093e\u0930\u0947 \u0916\u093e\u0928-\u092a\u093e\u0928 \u0915\u093e \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u092a\u0930 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948, \u0914\u0930 \u0917\u0932\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0938\u0942\u091c\u0928 \u0915\u093e \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u0930 \u0915\u093e\u092c\u0942 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u093e \u092c\u0947\u0939\u0926 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u0942\u091c\u0928 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0905\u091a\u094d\u091b\u0940 \u0916\u092c\u0930 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0939\u092e \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0915\u0930\u0915\u0947 \u0907\u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/fitness-wellbeing\/what-is-inflammation-know-about-differentways-to-minimize-it\/\">\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0906\u0939\u093e\u0930<\/a> \u0905\u092a\u0928\u093e\u0928\u093e \u092c\u0947\u0939\u0926 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0938\u0947 \u0915\u0908 \u092b\u093c\u093e\u092f\u0926\u0947 \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0930\u0923\u0928\u0940\u0924\u093f \u092e\u0947\u0902 \u0909\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092a\u0930 \u091c\u093c\u094b\u0930 \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0909\u0928 \u091a\u0940\u091c\u093c\u094b\u0902 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c\u093c \u0915\u0930\u0947\u0902 \u091c\u094b \u0938\u0942\u091c\u0928 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924 \u0905\u0938\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0917\u0947 \u092a\u0922\u093c\u0947\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B8%E0%A5%82%E0%A4%9C%E0%A4%A8-%E0%A4%B0%E0%A5%8B%E0%A4%A7%E0%A5%80_%E0%A4%96%E0%A4%BE%E0%A4%A6%E0%A5%8D%E0%A4%AF_%E0%A4%AA%E0%A4%A6%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A5\"><\/span><strong>\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0915\u0908 \u0938\u092c\u0938\u0947 \u0906\u092e \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u093e\u0901 \u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u0942\u091c\u0928 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/#:~:text=Indeed%2C%20chronic%20inflammatory%20diseases%20have%20been%20recognized,mellitus%2C%20chronic%20kidney%20disease%2C%20non%2Dalcoholic%20fatty%20liver\"><sup>[1]<\/sup><\/a><\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0907\u0928 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0908 \u0915\u093e\u0930\u0915 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u0942\u091c\u0928 \u0914\u0930 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0909\u0938\u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0940 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0930\u0923\u0928\u0940\u0924\u093f \u092d\u094b\u091c\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u0930 \u092c\u093e\u0930 \u091c\u092c \u0939\u092e \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0939\u092e\u093e\u0930\u0947 \u092a\u093e\u0938 \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091a\u0941\u0928\u0928\u0947 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u092f\u093e \u0924\u094b \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u092a\u0948\u0926\u093e \u0915\u0930\u0947\u0902 \u092f\u093e \u0909\u0938\u0947 \u0915\u092e \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0940\u0927\u0947 \u0936\u092c\u094d\u0926\u094b\u0902 \u092e\u0947\u0902 \u0915\u0939\u0947\u0902 \u0924\u094b, \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u0941\u091b \u0915\u093e \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u0940\u0928\u0940 \u0935\u093e\u0932\u0940 \u091a\u0940\u091c\u093c\u0947\u0902, \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925, \u0921\u093f\u092c\u094d\u092c\u093e\u092c\u0902\u0926 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925, \u0914\u0926\u094d\u092f\u094b\u0917\u093f\u0915 \u092c\u0940\u091c \u0924\u0947\u0932, \u0936\u0930\u093e\u092c, \u0932\u093e\u0932 \u092e\u093e\u0902\u0938 \u0914\u0930 \u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0941\u091b \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u094b \u0938\u0942\u091c\u0928 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0935\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092c\u093f\u0928\u093e \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0914\u0930 \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u092e\u093f\u0932\u093e\u0935\u091f \u0915\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0905\u092a\u0928\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0935 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0939\u0943\u0926\u092f, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0930 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0947 \u0932\u093f\u090f, \u092f\u0939\u093e\u0901 \u0938\u0942\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0938\u0942\u091a\u0940 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u094b \u0938\u0942\u091c\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"725\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1-725x1024.png\" alt=\"\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Anti-inflammatory foods)\" class=\"wp-image-11675\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1-725x1024.png 725w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1-212x300.png 212w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1-768x1085.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1-1088x1536.png 1088w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1-150x212.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/09\/Hindi-Best-Anti-Inflammatory-Foods-to-Include-in-Your-Diet-\u2013-1.png 1220w\" sizes=\"auto, (max-width: 725px) 100vw, 725px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BC%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Leafy_greens\"><\/span><strong>#1<\/strong><strong> \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901<\/strong><strong> (Leafy greens)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants), \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 E \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092f\u0947 \u092c\u094d\u0930\u094b\u0915\u0932\u0940, \u0915\u0947\u0932 \u0914\u0930 \u092a\u093e\u0932\u0915 \u091c\u0948\u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3997530\/#:~:text=Vitamin%20E%20has%20been%20found,and%20its%20immune%2Denhancing%20activity.\"><sup>[2]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u0938\u093f\u0926\u094d\u0927 \u0939\u094b \u091a\u0941\u0915\u093e \u0939\u0948 \u0915\u093f \u0905\u0928\u094d\u092f \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A, D \u0914\u0930 K \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7235933\/#:~:text=Our%20results%20demonstrate%20that%20short%2Dterm%20increases%20of,ucOC%20and%20tOC%2C%20respectively%2C%20compared%20to%20CON.\"><sup>[3]<\/sup><\/a><\/p>\n\n\n\n<p>\u0905\u0932\u094d\u092b\u093c\u093e-\u0932\u093f\u0928\u094b\u0932\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (Alpha-linolenic acid) \u090f\u0915 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 (omega-3 fatty acid) \u0939\u0948 \u091c\u094b \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/omega-3-fats\/#:~:text=ALA:%20Alpha%2Dlinolenic%20acid%20(,Omega%2D3%20Fats%20and%20Health\"><sup>[4]<\/sup><\/a><\/p>\n\n\n\n<p>\u0917\u0939\u0930\u0947 \u0930\u0902\u0917 \u0915\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0947\u0932 \u0914\u0930 \u092a\u093e\u0932\u0915 \u0915\u0941\u091b \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u092e\u091c\u093c\u0947\u0926\u093e\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0942\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0930\u0916\u0928\u0947 \u0914\u0930 \u092a\u093e\u091a\u0928 \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\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947, \u0906\u092a \u0909\u0928\u0915\u0947 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0932\u093e\u092d \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u0914\u0930 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092d\u093e\u0930\u0924\u0940\u092f \u0906\u092f\u0941\u0930\u094d\u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u092a\u0930\u093f\u0937\u0926 (ICMR) \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0914\u0930 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \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 100 \u0917\u094d\u0930\u093e\u092e <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/15-healthy-green-leafy-vegetables\/\">\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948<\/a>\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%AE%E0%A5%87%E0%A4%B5%E0%A5%87_Nuts\"><\/span><strong>#2<\/strong><strong> \u092e\u0947\u0935\u0947<\/strong><strong> (Nuts)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u0947\u0935\u094b\u0902 \u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921, \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938 \u0914\u0930 \u092b\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 (omega-3 fatty acids, flavonoids, and phytonutrients) \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0907\u0928\u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 E \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0915\u0941\u091b \u092e\u0947\u0935\u0947 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><sup>[5]<\/sup><\/a><\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0942\u091c\u0928 \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u091c\u0940\u0928 \u0915\u0940 \u0905\u092d\u093f\u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0913\u092e\u0947\u0917\u093e-3, \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0905\u0916\u0930\u094b\u091f \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u093e\u091c\u0942, \u092a\u0947\u0915\u093e\u0928 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/unknown-health-benefits-of-pecan-nuts\/\"  data-wpil-monitor-id=\"869\">pecan nuts<\/a>), \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u092e\u0947\u0935\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u0947\u0935\u0947 \u0938\u0932\u093e\u0926, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0914\u0930 \u092a\u0947\u0938\u094d\u091f\u094b (pesto) \u0915\u0947 \u0938\u093e\u0925 \u0905\u091a\u094d\u091b\u0947 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u0915\u091a\u094d\u091a\u093e, \u092d\u0941\u0928\u093e \u092f\u093e \u092a\u0915\u093e\u0915\u0930 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u091a\u0942\u0901\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0915\u093f\u0924\u0928\u093e \u0916\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>ICMR \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092e\u0947\u0935\u094b\u0902 \u0914\u0930 \u092c\u0940\u091c\u094b\u0902 \u0915\u093e \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 35 \u0917\u094d\u0930\u093e\u092e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u0932\u0938\u0940, \u091a\u093f\u092f\u093e, \u0915\u0926\u094d\u0926\u0942 \u0914\u0930 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/benefits-of-sunflower-seeds-you-should-know-benefits-uses-and-side-effects\/\">\u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c<\/a> \u091c\u0948\u0938\u0947 \u092c\u0940\u091c\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u0942\u091c\u0928 \u0915\u092e \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<p>\u0907\u0928 \u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u0914\u0930 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923\u094b\u0902 \u0935\u093e\u0932\u0947 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 E \u091c\u0948\u0938\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u0942\u091c\u0928 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 (oxidative stress) \u0938\u0947 \u0932\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0908 \u092c\u0940\u091c \u0913\u092e\u0947\u0917\u093e-3 \u0938\u0947 \u0913\u092e\u0947\u0917\u093e-6 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u093e \u0938\u092e\u093e\u0928 \u0935\u093f\u0924\u0930\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u090f\u0915 \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0938\u0942\u091c\u0928 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/357658635_The_Growing_Role_of_Nuts_and_Seeds_in_Human_Health\"><strong><sup>[6]<\/sup><\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%85%E0%A4%A6%E0%A4%B0%E0%A4%95_Ginger\"><\/span><strong>#3<\/strong><strong> \u0905\u0926\u0930\u0915<\/strong><strong> (Ginger)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0926\u0930\u0915 \u0915\u0947 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092d\u0940 \u0915\u0908 \u092b\u093e\u092f\u0926\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0926\u0930\u0915 \u0915\u0940 \u091c\u0921\u093c \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0924\u0924\u094d\u0935 \u091c\u093f\u0902\u091c\u0930\u094b\u0932 (gingerol) \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0907\u0902\u091f\u0947\u0938\u094d\u091f\u093e\u0907\u0928\u0932 \u092e\u094b\u091f\u093f\u0932\u093f\u091f\u0940 (gastrointestinal motility), \u092f\u093e\u0928\u0940 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092a\u0947\u091f \u0938\u0947 \u0928\u093f\u0915\u0932\u0928\u0947 \u0914\u0930 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0938\u0947 \u0917\u0941\u091c\u0930\u0928\u0947 \u0915\u0940 \u0917\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/357658635_The_Growing_Role_of_Nuts_and_Seeds_in_Human_Health\"><strong><sup>[6]<\/sup><\/strong><\/a><\/p>\n\n\n\n<p>\u0905\u0926\u0930\u0915 \u0915\u093e \u0938\u0947\u0935\u0928 \u0924\u0947\u091c\u093c \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092d\u094b\u091c\u0928 \u0915\u094b \u092a\u0947\u091f \u092e\u0947\u0902 \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0932\u0917\u0928\u0947 \u0935\u093e\u0932\u093e \u0938\u092e\u092f \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0926\u0930\u0915 \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 \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 (\u092b\u094d\u0930\u0940 \u0930\u0947\u0921\u093f\u0915\u0932\u094d\u0938- free radicals) \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, \u092f\u0947 \u0910\u0938\u0947 \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u094b \u091c\u093c\u0930\u0942\u0930\u0924 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092c\u0922\u093c\u0928\u0947 \u092a\u0930 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0926\u0930\u0915 \u0915\u0947 \u092f\u0947 \u0917\u0941\u0923 \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092e\u091c\u093c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u091b\u0940\u0932\u0947\u0902, \u0915\u093e\u091f\u0947\u0902 \u0914\u0930 \u0938\u0932\u093e\u0926 \u0921\u094d\u0930\u0947\u0938\u093f\u0902\u0917, \u0938\u092c\u094d\u091c\u093c\u0940, \u0915\u0930\u0940, \u092c\u094d\u0930\u0947\u0921 \u092f\u093e \u091a\u093e\u092f (salad dressing, subji, curry, bread, or tea) \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8_%E0%A4%9F%E0%A5%80\"><\/span><strong>#4<\/strong><strong> \u0917\u094d\u0930\u0940\u0928 \u091f\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/green-tea-101-health-benefits-and-weight-loss\/\">\u0917\u094d\u0930\u0940\u0928 \u091f\u0940<\/a> \u090f\u0915 \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u0947\u092f \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0947 \u092e\u091c\u093c\u092c\u0942\u0924 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u091f\u0947\u091a\u093f\u0928 (catechins) \u0928\u093e\u092e\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u090f\u092a\u093f\u0917\u0948\u0932\u094b\u0915\u0948\u091f\u0947\u091a\u093f\u0928 \u0917\u0948\u0932\u0947\u091f (epigallocatechin gallate- EGCG), \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \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:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7084675\/\"><sup>[7]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0938\u0947 \u0932\u0921\u093c\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924\u094d\u0930 \u0935\u0928\u0938\u094d\u092a\u0924\u093f \u0938\u0902\u0924\u0941\u0932\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u0907\u0938\u0915\u0947 \u0905\u0927\u093f\u0915\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0924\u094b \u0905\u091a\u094d\u091b\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0940, \u0911\u0930\u094d\u0917\u0947\u0928\u093f\u0915 (organic) \u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u091a\u0941\u0928\u0947\u0902 \u0914\u0930 \u0907\u0938\u0915\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0947 \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f <a href=\"https:\/\/organic.aashirvaad.com\/\">\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0911\u0930\u094d\u0917\u0947\u0928\u093f\u0915 \u0930\u0947\u0902\u091c<\/a> \u0915\u0940 \u092a\u0942\u0930\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0926\u0947\u0916\u0947\u0902!<\/p>\n\n\n\n<p>\u0920\u0902\u0921\u0915 \u0915\u0947 \u0932\u093f\u090f \u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u0915\u094b \u0938\u094d\u092e\u0942\u0926\u0940 \u092f\u093e \u0906\u0907\u0938\u094d\u0921 \u0921\u094d\u0930\u093f\u0902\u0915\u094d\u0938 (iced drinks) \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901, \u092f\u093e \u0907\u0938\u0947 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u090f\u0915 \u0936\u093e\u0902\u0924 \u092a\u0947\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u093f\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0915\u0948\u092b\u0940\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u0907\u0938\u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8\"><\/span><strong>#5<\/strong><strong> \u092c\u0940\u0928\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092b\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 (phytonutrients) \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u0926\u093e\u0932, \u0915\u093e\u0932\u0940 \u092c\u0940\u0928\u094d\u0938, \u0932\u093e\u0932 \u0930\u093e\u091c\u092e\u093e \u0914\u0930 \u091b\u094b\u0932\u0947 \u091c\u0948\u0938\u0940 \u092c\u0940\u0928\u094d\u0938 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7915747\/#:~:text=The%20health%20benefits%20of%20polyphenols,and%20antiproliferative%20activities%20%5B15%5D.\"><sup>[8]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0947 \u0915\u092e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0915\u093f\u092b\u093c\u093e\u092f\u0924\u0940, \u0909\u091a\u094d\u091a-\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u2014\u0916\u093e\u0938\u0915\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 (vegans and vegetarians) \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0939\u092b\u093c\u094d\u0924\u0947 \u092e\u0947\u0902 \u0926\u094b \u092c\u093e\u0930 1-2 \u0915\u092a (\u0932\u0917\u092d\u0917 60 \u0917\u094d\u0930\u093e\u092e) \u092c\u0940\u0928\u094d\u0938 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%B9%E0%A4%B2%E0%A5%8D%E0%A4%A6%E0%A5%80\"><\/span><strong>#6<\/strong><strong> \u0939\u0932\u094d\u0926\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u0941\u0928\u0939\u0930\u0947-\u092a\u0940\u0932\u0947 \u0930\u0902\u0917 \u0915\u093e \u092e\u0938\u093e\u0932\u093e \u0939\u0932\u094d\u0926\u0940 \u0905\u092a\u0928\u0947 \u092e\u091c\u093c\u092c\u0942\u0924 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u0915\u0930\u0915\u094d\u092f\u0942\u092e\u093f\u0928 (curcumin) \u0928\u093e\u092e\u0915 \u090f\u0915 \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938 \u092a\u0930 \u0936\u094b\u0927 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u092e\u093e\u0930\u094d\u0917\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0915\u0930 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5664031\/\"><sup>[9]<\/sup><\/a><\/p>\n\n\n\n<p>\u0915\u0930\u0915\u094d\u092f\u0942\u092e\u093f\u0928 \u092e\u0947\u0902 \u092e\u091c\u093c\u092c\u0942\u0924 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidant) \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\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 \u0915\u093e \u092a\u094d\u0930\u0924\u093f\u0915\u093e\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u0938\u0947 \u092c\u091a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0939\u0932\u094d\u0926\u0940 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902, \u0907\u0938\u0947 \u0938\u094d\u091f\u0930-\u092b\u094d\u0930\u093e\u0908, \u091a\u093e\u0935\u0932 \u0915\u0947 \u0935\u094d\u092f\u0902\u091c\u0928, \u0938\u0942\u092a \u0914\u0930 \u0915\u0930\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u092a \u0939\u0932\u094d\u0926\u0940 \u0915\u094b \u0917\u0930\u094d\u092e \u0926\u0942\u0927 \u0914\u0930 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cinnamon-nutrition-uses-and-health-benefits\/\">\u0926\u093e\u0932\u091a\u0940\u0928\u0940<\/a> \u0935 \u0905\u0926\u0930\u0915 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u092e\u0938\u093e\u0932\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0915\u0930 \u090f\u0915 \u0938\u0941\u0915\u0942\u0928 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u093e \u0938\u0941\u0928\u0939\u0930\u093e \u0926\u0942\u0927 \u092f\u093e \u091a\u093e\u092f \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%AE%E0%A4%9B%E0%A4%B2%E0%A5%80\"><\/span><strong>#7<\/strong><strong> \u092e\u091b\u0932\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u091b\u0932\u0940 \u0905\u091a\u094d\u091b\u0947 \u0935\u0938\u093e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0920\u0902\u0921\u0947 \u092a\u093e\u0928\u0940 \u0915\u0940 \u092e\u091b\u0932\u093f\u092f\u093e\u0901 \u0907\u0938\u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0948\u0932\u094d\u092e\u0928, \u091f\u0942\u0928\u093e, \u0938\u093e\u0930\u094d\u0921\u093f\u0928, \u0939\u0947\u0930\u093f\u0902\u0917 \u0914\u0930 \u090f\u0902\u0915\u094b\u0935\u0940\u091c\u093c (salmon, tuna, sardines, herring, and anchovies) \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/#:~:text=The%20omega%2D3%20content%20of,fed%20%5B24%2C25%5D.\"><sup>[10]<\/sup><\/a><\/p>\n\n\n\n<p>\u0906\u0935\u0936\u094d\u092f\u0915 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0913\u092e\u0947\u0917\u093e-3, \u0938\u0948\u0932\u094d\u092e\u0928 \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u0938\u0902\u0915\u0947\u0924 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0930\u094b\u0917\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4153275\/#:~:text=Omega%2D3%20fatty%20acids%20also,vascular%20atherogenic%20inflammation%20(15).\"><sup>[12]<\/sup><\/a><\/p>\n\n\n\n<p>\u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0926\u094b \u092c\u093e\u0930 \u0924\u0940\u0928 \u0938\u0947 \u091a\u093e\u0930 \u0914\u0902\u0938 (\u0932\u0917\u092d\u0917 80 \u0938\u0947 100 \u0917\u094d\u0930\u093e\u092e) \u092e\u091b\u0932\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092d\u093e\u0930\u0940 \u0927\u093e\u0924\u0941\u0913\u0902 \u0915\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u092e\u0947\u0902 \u0906\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u091c\u094b\u0916\u093f\u092e \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0915\u094b\u0908 \u0938\u0942\u091c\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948 \u092f\u093e \u0906\u092a \u0907\u0938\u0947 \u0930\u094b\u0915\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0924\u094b \u0909\u091a\u094d\u091a \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0947 \u092e\u091b\u0932\u0940 \u0915\u0947 \u0924\u0947\u0932 \u0915\u0947 \u092a\u0942\u0930\u0915 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902 (\u092f\u0926\u093f \u0906\u092a \u0926\u0935\u093e \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947 \u092b\u093e\u0930\u094d\u092e\u093e\u0938\u093f\u0938\u094d\u091f \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0932\u0947\u0902)\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AC%E0%A5%87%E0%A4%B0%E0%A5%80%E0%A4%9C%E0%A4%BC\"><\/span><strong>#8<\/strong><strong> \u092c\u0947\u0930\u0940\u091c\u093c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0930\u0938\u092d\u0930\u0940 \u0914\u0930 \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0914\u0930 \u092b\u094b\u0932\u0947\u091f \u0915\u0947 \u092d\u0940 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u092c\u093e\u092f\u094b\u092b\u094d\u0932\u0947\u0935\u094b\u0928\u0949\u0907\u0921\u094d\u0938 (bioflavonoids) \u0914\u0930 \u090f\u0902\u0925\u094b\u0938\u093e\u092f\u0928\u093f\u0928 (anthocyanins) \u091c\u0948\u0938\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u0915\u0947 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u0915\u093f \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923\u0964<\/p>\n\n\n\n<p>\u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 \u0915\u094d\u0935\u0947\u0930\u0938\u0947\u091f\u093f\u0928 (quercetin) \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 (anti-inflammatory effects) \u0935\u093e\u0932\u093e \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u0948, \u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u093e\u0932\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7442370\/\"><sup>[13]<\/sup><\/a><\/p>\n\n\n\n<p>\u090f\u0915 \u0915\u092a \u0915\u091f\u0940 \u0939\u0941\u0908 \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 98 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>FDA \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092f\u0939 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u0947\u0935\u0928 \u0915\u093e \u0932\u0917\u092d\u0917 100% \u0939\u0948\u0964<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/#:~:text=*DV%20=%20Daily%20Value.,contribute%20to%20a%20healthful%20diet.\"><sup>[14]<\/sup><\/a><\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0947 \u0915\u0908 \u092b\u093e\u092f\u0926\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u0942\u091c\u0928 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0924\u0928\u093e\u0935\u0917\u094d\u0930\u0938\u094d\u0924 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u092e\u0947\u0902 \u092d\u0930\u092a\u0942\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0907\u0938\u0947 \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0915\u094b \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0901\u091a\u093e\u0928\u0947 \u0914\u0930 \u0928\u0908 \u0938\u0942\u091c\u0928 \u0915\u094b \u092d\u0921\u093c\u0915\u093e\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0915\u0930, \u092f\u0939 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0942\u091c\u0928 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%85%E0%A4%9C%E0%A4%AE%E0%A5%8B%E0%A4%A6%E0%A4%BE_Celery\"><\/span><strong>#9<\/strong><strong> \u0905\u091c\u092e\u094b\u0926\u093e<\/strong><strong> (Celery)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u0905\u091c\u0935\u093e\u0907\u0928 \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u091c\u092e\u094b\u0926\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u092c\u0940\u091f\u093e \u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0915\u091f\u0940 \u0939\u0941\u0908 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-celery\/\">\u0905\u091c\u092e\u094b\u0926\u093e<\/a> \u0915\u094b \u0938\u0932\u093e\u0926, \u0938\u093e\u0932\u094d\u0938\u093e \u092f\u093e \u0938\u0942\u092a \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0938\u0947 \u0938\u0948\u0902\u0921\u0935\u093f\u091a \u0914\u0930 \u092c\u0930\u094d\u0917\u0930 \u092e\u0947\u0902 \u0938\u094d\u091f\u092b\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8929158\/#:~:text=The%20consumption%20of%20celery%20is,edema%20in%20rats%20%5B3%5D.\"><sup>[15]<\/sup><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%A8%E0%A4%BE%E0%A4%B8\"><\/span><strong>#10<\/strong><strong> \u0905\u0928\u093e\u0928\u093e\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/pineapple-benefits-you-need-to-know\/\">\u0905\u0928\u093e\u0928\u093e\u0938<\/a> \u0915\u0947 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0907\u0938\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u091c\u093c\u0930\u0942\u0930\u0940 \u0916\u0928\u093f\u091c\u094b\u0902 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u092a\u094d\u0930\u091a\u0941\u0930\u0924\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u0905\u0928\u093e\u0928\u093e\u0938 \u092e\u0947\u0902 47.8 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0924\u093e\u091c\u093c\u093e \u0905\u0928\u093e\u0928\u093e\u0938 \u0915\u0947 \u091f\u0941\u0915\u0921\u093c\u094b\u0902 \u0915\u093e \u090f\u0915 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0906\u092a\u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0915\u093e \u0932\u0917\u092d\u0917 131% \u092a\u0942\u0930\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[14]<\/a><\/sup><\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u092f\u0939 \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u0930\u094b\u0917 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0938\u0942\u091c\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \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<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092e\u0948\u0902\u0917\u0928\u0940\u091c\u093c (manganese), \u090f\u0915 \u0916\u0928\u093f\u091c \u091c\u094b \u0938\u0902\u092f\u094b\u091c\u0940 \u090a\u0924\u0915 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0928\u093e\u0928\u093e\u0938 \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0907\u0938\u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0915\u0908 \u0916\u0928\u093f\u091c\u094b\u0902 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923, \u0905\u0928\u093e\u0928\u093e\u0938 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \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\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u092a\u0942\u0930\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%A1%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%95_%E0%A4%9A%E0%A5%89%E0%A4%95%E0%A4%B2%E0%A5%87%E0%A4%9F\"><\/span><strong>#11<\/strong><strong> \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u094b\u0915\u094b \u092c\u0940\u0928\u094d\u0938 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9589144\/\"><sup>[15]<\/sup><\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/bitter-sweet-taste-or-health-benefits-of-dark-chocolate-which-one-will-you-pick\/\">\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/a> \u092e\u0947\u0902 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932, \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938, \u092a\u094d\u0930\u094b\u0938\u093e\u092f\u0928\u093f\u0921\u093f\u0928, \u0925\u093f\u092f\u094b\u092c\u094d\u0930\u094b\u092e\u093e\u0907\u0928 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u092c\u093e\u092f\u094b\u090f\u0915\u094d\u091f\u093f\u0935 (polyphenols, flavonoids, procyanidins, theobromines) \u0924\u0924\u094d\u0935 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0935 \u0916\u0928\u093f\u091c \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092d\u0940 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0905\u0917\u0930 \u0906\u092a \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947 \u091a\u0949\u0915\u0932\u0947\u091f \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0909\u0938\u0947 \u0915\u092e \u0938\u0947 \u0915\u092e \u092a\u094d\u0930\u094b\u0938\u0947\u0938\u094d\u0921 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u0949\u0915\u0932\u0947\u091f \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902?<\/p>\n\n\n\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0915\u093e \u090f\u0915 \u0910\u0938\u093e \u091f\u0941\u0915\u0921\u093c\u093e \u091f\u094d\u0930\u093e\u0908 \u0915\u0930\u0947\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 70% \u0915\u094b\u0915\u094b \u0939\u094b\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_%E0%A4%A4%E0%A4%B0%E0%A4%AC%E0%A5%82%E0%A4%9C\"><\/span><strong>#12<\/strong><strong> \u0924\u0930\u092c\u0942\u091c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0924\u0930\u092c\u0942\u091c \u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092e\u0940\u0920\u093e \u0914\u0930 \u0930\u0938\u0940\u0932\u093e \u0935\u094d\u092f\u0902\u091c\u0928 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u0932\u093e\u092d\u094b\u0902 \u092a\u0930 \u0936\u093e\u092f\u0926 \u0939\u0940 \u0915\u092d\u0940 \u091a\u0930\u094d\u091a\u093e \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u093e\u0907\u0915\u094b\u092a\u0940\u0928 (lycopene) \u092f\u0941\u0915\u094d\u0924 \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0924\u0930\u092c\u0942\u091c \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u094b \u0924\u0930\u092c\u0942\u091c \u0915\u094b \u0909\u0938\u0915\u093e \u0917\u0941\u0932\u093e\u092c\u0940-\u0932\u093e\u0932 \u0930\u0902\u0917 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0936\u0930\u0940\u0930 \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\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/doi.org\/10.1080\/10942912.2019.1584212\"><sup>[17]<\/sup><\/a><\/p>\n\n\n\n<p>\u0924\u0930\u092c\u0942\u091c \u0915\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923 \u0907\u0938\u0947 \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u092d\u094b\u091c\u0928 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0924\u0930\u092c\u0942\u091c \u0915\u094b \u0939\u0932\u094d\u0915\u093e \u0928\u093e\u0936\u094d\u0924\u093e \u092c\u0928\u093e\u0915\u0930 \u0915\u091a\u094d\u091a\u093e \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0947 \u0938\u094d\u092e\u0942\u0926\u0940 \u0914\u0930 \u091c\u0942\u0938 \u092e\u0947\u0902 \u092a\u094d\u092f\u0942\u0930\u0940 \u0915\u0930\u0915\u0947 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u0907\u0938\u0947 \u092b\u0932\u094b\u0902 \u0915\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0916\u093e\u0938\u0915\u0930 \u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u092e\u0947\u0902, \u092f\u0939 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u0924\u093e\u091c\u093c\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u091a\u0942\u0901\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u091a\u0940\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0907\u0938\u0947 \u0938\u0940\u092e\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u0940 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%E0%A4%B8%E0%A5%87%E0%A4%AC\"><\/span><strong>#13<\/strong><strong> \u0938\u0947\u092c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u0947\u092c \u0915\u093f\u0923\u094d\u0935\u093f\u0924 \u092a\u0947\u0915\u094d\u091f\u093f\u0928 (\u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u092b\u093e\u0907\u092c\u0930) \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[19]<\/sup><\/a><\/p>\n\n\n\n<p>\u0906\u0902\u0924 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0905\u091a\u094d\u091b\u0947 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u092c\u0922\u093c\u0928\u0947 \u0914\u0930 \u092b\u0948\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0947\u0915\u094d\u091f\u093f\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u092b\u093e\u0907\u092c\u0930, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0915\u092d\u0940-\u0915\u092d\u0940 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/\">\u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938<\/a> \u092d\u0940 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0906\u0902\u0924 \u0915\u0947 \u0938\u0942\u0915\u094d\u0937\u094d\u092e\u091c\u0940\u0935\u094b\u0902 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0910\u0938\u093e \u0915\u0930\u0928\u0947 \u0938\u0947, \u0906\u0902\u0924 \u0915\u0940 \u092a\u0930\u0924 \u092e\u091c\u093c\u092c\u0942\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u0935\u0947\u0936 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10494637\/\"><sup>[19]<\/sup><\/a><\/p>\n\n\n\n<p>\u0915\u092d\u0940-\u0915\u092d\u0940, \u0906\u092a\u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a \u0939\u092e\u0947\u0936\u093e \u0905\u092a\u0928\u0947 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0930\u0923\u0928\u0940\u0924\u093f\u092f\u093e\u0901 \u0922\u0942\u0901\u0922\u093c\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0938\u094b\u091a \u0930\u0939\u0947 \u0939\u094b\u0902\u0917\u0947 \u0915\u093f \u0915\u093f\u0938\u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902 \u0914\u0930 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0916\u0948\u0930, \u0918\u092c\u0930\u093e\u090f\u0901 \u0928\u0939\u0940\u0902 \u0926\u094b\u0938\u094d\u0924\u094b\u0902\u2014\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0906\u091f\u093e \u0935\u093f\u0926 \u092e\u0932\u094d\u091f\u0940\u0917\u094d\u0930\u0947\u0928\u094d\u0938 \u0914\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0915\u0940 \u090f\u0915 \u091f\u0940\u092e \u0928\u0947 <a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">\u092e\u093e\u0908 \u092e\u0940\u0932 \u092a\u094d\u0932\u093e\u0928 \u091f\u0947\u0938\u094d\u091f<\/a> \u092c\u0928\u093e\u092f\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947\u0935\u0928 \u0915\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u0923 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u090f\u0915 \u0935\u094d\u092f\u093e\u092a\u0915 \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0924\u094b \u0907\u0938\u0915\u093e \u0932\u093e\u092d \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0938 \u0932\u093f\u0902\u0915 \u092a\u0930 \u0915\u094d\u0932\u093f\u0915 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_%E0%A4%8F%E0%A4%B5%E0%A5%8B%E0%A4%95%E0%A4%BE%E0%A4%A1%E0%A5%8B\"><\/span><strong>#14<\/strong><strong> \u090f\u0935\u094b\u0915\u093e\u0921\u094b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u091c\u0948\u0938\u0947 \u092e\u091c\u093c\u092c\u0942\u0924 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092e\u091c\u093c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 (monounsaturated) \u0935\u0938\u093e, \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0914\u0930 \u0915\u0948\u0930\u094b\u091f\u0940\u0928\u0949\u092f\u0921 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u092f\u0939 \u092e\u0932\u093e\u0908\u0926\u093e\u0930 \u092b\u0932 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10349765\/\"><sup>[20]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0905\u0928\u094d\u092f \u091c\u093c\u0930\u0942\u0930\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u092d\u0940 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0914\u0930 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0915\u094b \u0909\u0938\u0915\u0940 \u092e\u0932\u093e\u0908\u0926\u093e\u0930 \u092c\u0928\u093e\u0935\u091f \u0914\u0930 \u092c\u0922\u093c\u0947 \u0939\u0941\u090f \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u091f\u094b\u0938\u094d\u091f \u092a\u0930 \u0915\u093e\u091f\u0915\u0930, \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0921\u093e\u0932\u0915\u0930 \u092f\u093e \u0938\u094d\u092e\u0942\u0926\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u0915\u0930 \u0916\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_%E0%A4%9C%E0%A4%A1%E0%A4%BC%E0%A5%80-%E0%A4%AC%E0%A5%82%E0%A4%9F%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_%E0%A4%AE%E0%A4%B8%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AE%E0%A4%B8%E0%A4%BE%E0%A4%B2%E0%A5%8B%E0%A4%82\"><\/span><strong>#15<\/strong><strong> \u091c\u0921\u093c\u0940-\u092c\u0942\u091f\u093f\u092f\u093e\u0901 \/ \u092e\u0938\u093e\u0932\u0947 \/ \u092e\u0938\u093e\u0932\u094b\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u0941\u091b \u092e\u0938\u093e\u0932\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u0926 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0928\u092e\u0947\u0902 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0932\u0939\u0938\u0941\u0928, \u0905\u0926\u0930\u0915, \u0939\u0932\u094d\u0926\u0940, \u0926\u093e\u0932\u091a\u0940\u0928\u0940, \u0932\u094c\u0902\u0917 \u0914\u0930 \u0936\u093f\u092e\u0932\u093e \u092e\u093f\u0930\u094d\u091a \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5785894\/#:~:text=Subsequently%2C%20tremendous%20studies%20have%20shown,targeting%20inflammatory%20pathways%20%5B8%5D.\"><sup>[21]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u0915\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0932\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u091a\u091f\u0928\u0940, \u092e\u0948\u0930\u0940\u0928\u0947\u091f, \u0938\u0949\u0938 \u0914\u0930 \u0938\u0932\u093e\u0926 \u0921\u094d\u0930\u0947\u0938\u093f\u0902\u0917 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u0908\u091f\u0940\u0938\u0940 \u0915\u093e \u092e\u093e\u0928\u0928\u093e \u200b\u200b\u0939\u0948 \u0915\u093f \u0938\u094d\u0935\u0938\u094d\u0925 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0932\u0947\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0921\u093f\u091c\u093c\u093e\u0907\u0928 \u0915\u0940 \u0917\u0908 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092a\u094b\u0937\u0923 \u092f\u094b\u091c\u0928\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0947 \u0905\u0928\u0941\u092d\u0935\u0940 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0915\u0947 \u0938\u093e\u0925 45 \u092e\u093f\u0928\u091f \u0915\u093e \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0947\u0902<\/p>\n\n\n\n<p>\u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0949\u0907\u0902\u091f\u092e\u0947\u0902\u091f \u0932\u0947\u0928\u093e \u0939\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u093f\u0930 \u0906\u092a \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0938\u0947 \u0935\u0930\u094d\u091a\u0941\u0905\u0932\u0940 \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0942\u091c\u0928 \u092f\u093e \u0915\u093f\u0938\u0940 \u0905\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0915\u094b\u0908 \u092d\u0940 \u092a\u094d\u0930\u0936\u094d\u0928 \u092a\u0942\u091b \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%B8%E0%A5%82%E0%A4%9C%E0%A4%A8-%E0%A4%B0%E0%A5%8B%E0%A4%A7%E0%A5%80_%E0%A4%86%E0%A4%B9%E0%A4%BE%E0%A4%B0_%E0%A4%A8%E0%A5%81%E0%A4%B8%E0%A5%8D%E0%A4%96%E0%A4%BE\"><\/span><strong>\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0906\u0939\u093e\u0930 \u0928\u0941\u0938\u094d\u0916\u093e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%A8%E0%A5%81%E0%A4%B8%E0%A5%8D%E0%A4%96%E0%A4%BE_1_%E0%A4%B9%E0%A4%B2%E0%A5%8D%E0%A4%A6%E0%A5%80_%E0%A4%94%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BC%E0%A4%BF%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A4%BE_%E0%A4%89%E0%A4%AA%E0%A4%9A%E0%A4%BE%E0%A4%B0%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%AE%E0%A4%95_%E0%A4%B8%E0%A5%82%E0%A4%AA\"><\/span><strong>\u0928\u0941\u0938\u094d\u0916\u093e 1: <\/strong><strong>\u0939\u0932\u094d\u0926\u0940 \u0914\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u091a\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0938\u0942\u092a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u090f\u0915 \u092c\u0921\u093c\u0947 \u092c\u0930\u094d\u0924\u0928 \u092e\u0947\u0902 \u092e\u0927\u094d\u092f\u092e-\u0924\u0947\u091c\u093c \u0906\u0901\u091a \u092a\u0930 \u0926\u094b \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932 \u0917\u0930\u092e \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u091f\u0947 \u0939\u0941\u090f \u092a\u094d\u092f\u093e\u091c, \u0915\u091f\u0940 \u0939\u0941\u0908 \u0917\u093e\u091c\u0930 \u0914\u0930 \u0915\u091f\u0947 \u0939\u0941\u090f \u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u094b \u0932\u0917\u092d\u0917 \u092a\u093e\u0901\u091a \u092e\u093f\u0928\u091f \u0924\u0915 \u092f\u093e \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u0930\u092e \u0939\u094b\u0928\u0947 \u0924\u0915 \u092a\u0915\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u0915\u091f\u093e \u0939\u0941\u0906 \u0932\u0939\u0938\u0941\u0928 \u0914\u0930 \u0924\u0940\u0928 \u092c\u0921\u093c\u0947 \u091a\u092e\u094d\u092e\u091a \u092a\u093f\u0938\u0940 \u0939\u0941\u0908 \u0939\u0932\u094d\u0926\u0940 \u0921\u093e\u0932\u0947\u0902 \u0914\u0930 \u092e\u0938\u093e\u0932\u094b\u0902 \u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u094b \u0938\u0947 \u0924\u0940\u0928 \u092e\u093f\u0928\u091f \u0924\u0915 \u0927\u0940\u092e\u0940 \u0906\u0901\u091a \u092a\u0930 \u092a\u0915\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u092b\u093f\u0930 3-4 \u0915\u092a \u0915\u091f\u0940 \u0939\u0941\u0908 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-palak-spinach-that-will-make-you-want-to-eat-it-every-day\/\">\u092a\u093e\u0932\u0915<\/a> \u092f\u093e \u0915\u0947\u0932, \u0915\u091f\u0947 \u0939\u0941\u090f \u091f\u092e\u093e\u091f\u0930 \u0914\u0930 \u0905\u0928\u094d\u092f \u091c\u092e\u0940 \u0939\u0941\u0908 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0942\u092a \u092e\u0947\u0902 \u092e\u0938\u093e\u0932\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0927\u093e \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u0928\u092e\u0915, \u0906\u0927\u093e \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a \u0924\u093e\u091c\u093c\u0940 \u092a\u093f\u0938\u0940 \u0939\u0941\u0908 \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a \u0914\u0930 \u090f\u0915 \u092e\u093f\u0930\u094d\u091a \u0915\u093e \u091f\u0941\u0915\u0921\u093c\u093e \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u092d\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u092e\u093f\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091f\u0949\u0938 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0917\u093e\u0922\u093c\u093e\u092a\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092a\u093e\u0928\u0940 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u094d\u0935\u093e\u0926\u094b\u0902 \u0915\u094b \u092e\u093f\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u092c\u0930\u094d\u0924\u0928 \u092a\u0930 \u0922\u0915\u094d\u0915\u0928 \u0932\u0917\u093e \u0926\u0947\u0902, \u0906\u0901\u091a \u0927\u0940\u092e\u0940 \u0915\u0930 \u0926\u0947\u0902 \u0914\u0930 \u0938\u0942\u092a \u0915\u094b 20 \u092e\u093f\u0928\u091f \u0924\u0915 \u0909\u092c\u0932\u0928\u0947 \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0914\u0937\u0927\u0940\u092f \u0939\u0932\u094d\u0926\u0940 \u0938\u092c\u094d\u091c\u093c\u0940 \u0938\u0942\u092a \u0915\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0906\u0928\u0902\u0926 \u0917\u0930\u092e\u093e\u0917\u0930\u092e \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%A8%E0%A5%81%E0%A4%B8%E0%A5%8D%E0%A4%96%E0%A4%BE_2_%E0%A4%B8%E0%A5%82%E0%A4%9C%E0%A4%A8-%E0%A4%B0%E0%A5%8B%E0%A4%A7%E0%A5%80_%E0%A4%AC%E0%A5%87%E0%A4%B0%E0%A5%80_%E0%A4%B8%E0%A5%8D%E0%A4%AE%E0%A5%82%E0%A4%A6%E0%A5%80\"><\/span><strong>\u0928\u0941\u0938\u094d\u0916\u093e 2: <\/strong><strong>\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u092c\u0947\u0930\u0940 \u0938\u094d\u092e\u0942\u0926\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u0942\u091c\u0928 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u092c\u0947\u0930\u0940 \u0938\u094d\u092e\u0942\u0926\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u092c\u094d\u0932\u0947\u0902\u0921\u0930 \u092e\u0947\u0902 \u0906\u0927\u093e \u0915\u092a \u0921\u0947\u092f\u0930\u0940-\u092e\u0941\u0915\u094d\u0924 \u0926\u0942\u0927 \u0921\u093e\u0932\u0947\u0902\u0964 \u0907\u0938\u092e\u0947\u0902 1\/4 \u0915\u092a \u092b\u094d\u0930\u094b\u091c\u0928 \u091a\u0947\u0930\u0940 (\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u092c\u0940\u091c \u0928\u093f\u0915\u093e\u0932 \u0926\u093f\u090f \u0917\u090f \u0939\u094b\u0902) \u0914\u0930 \u0906\u0927\u093e \u0915\u092a \u092b\u094d\u0930\u094b\u091c\u0928 \u092c\u094d\u0932\u0942\u092c\u0947\u0930\u0940, \u0930\u093e\u0938\u094d\u092a\u092c\u0947\u0930\u0940 \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0921\u093e\u0932\u0915\u0930 \u092e\u093f\u0932\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u092e\u093f\u0920\u093e\u0938 \u0914\u0930 \u0915\u094d\u0930\u0940\u092e\u0940\u092a\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u0927\u093e \u092b\u094d\u0930\u094b\u091c\u0928 \u0915\u0947\u0932\u093e \u092d\u0940 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\u092e\u0947\u0902 \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u092c\u0947\u0930\u0940\u091c\u093c, \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0917\u0941\u0923\u094b\u0902 \u0935\u093e\u0932\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u093e \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u093f\u0902\u0917 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092c\u0947\u0930\u0940 \u0938\u094d\u092e\u0942\u0926\u0940 \u0915\u093e \u0906\u0928\u0902\u0926 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u0947\u0902 \u092f\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0947 \u0932\u093f\u090f \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B8%E0%A4%BE%E0%A4%B0%E0%A4%BE%E0%A4%82%E0%A4%B6\"><\/span><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0915\u092e \u0938\u094d\u0924\u0930 \u0915\u0940 \u0938\u0942\u091c\u0928 \u092d\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f, \u0909\u091a\u094d\u091a-\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \u0938\u0942\u091c\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0924\u0928\u093e \u0939\u094b \u0938\u0915\u0947 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0905\u0935\u0938\u094d\u0925\u093e \u0915\u0947 \u0915\u0930\u0940\u092c \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0915\u0930 \u0914\u0930 \u091a\u091f\u0916 \u0930\u0902\u0917\u094b\u0902 \u0935\u093e\u0932\u0947 \u092d\u094b\u091c\u0928 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0915\u0947 \u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u090f\u0901\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-1758725992577\"><strong class=\"schema-faq-question\"><strong>1. \u0938\u0942\u091c\u0928 \u0915\u0947 \u0915\u094c\u0928 \u0938\u0947 \u092a\u093e\u0901\u091a \u0932\u0915\u094d\u0937\u0923 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u093e\u0901\u091a \u092a\u094d\u0930\u092e\u0941\u0916 \u0932\u0915\u094d\u0937\u0923 \u0939\u0948\u0902 \u0932\u093e\u0932\u093f\u092e\u093e (\u0930\u0942\u092c\u0930), \u0938\u0942\u091c\u0928 (\u091f\u094d\u092f\u0942\u092e\u0930), \u0917\u0930\u094d\u092e\u0940 (\u0915\u0948\u0932\u094b\u0930\u0940; \u0936\u0930\u0940\u0930 \u0915\u0947 \u0905\u0902\u0917\u094b\u0902 \u0924\u0915 \u0938\u0940\u092e\u093f\u0924), \u0926\u0930\u094d\u0926 (\u0921\u094b\u0932\u0930), \u0914\u0930 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0937\u092e\u0924\u093e \u092e\u0947\u0902 \u0915\u092e\u0940\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758726004031\"><strong class=\"schema-faq-question\"><strong>\u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940 \u0906\u0939\u093e\u0930 \u0915\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0915\u0940 \u0905\u0935\u0927\u093f \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u093e\u0930\u094d\u092f \u0905\u0932\u0917-\u0905\u0932\u0917 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u0947\u0937 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u092d\u0940 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<br\/>\u0906\u092a\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e \u0906\u092a\u0915\u0940 \u0938\u0942\u091c\u0928 \u0914\u0930 \u0905\u0938\u0939\u093f\u0937\u094d\u0923\u0941\u0924\u093e \u0915\u0940 \u0917\u0902\u092d\u0940\u0930\u0924\u093e \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<br\/>\u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0926\u093f\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u093f\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u092e\u092f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<br\/>\u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e \u0939\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<br\/>\u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0907\u0928 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0947\u0915\u094d\u0937\u093f\u0924 \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u0947\u0916 \u0938\u0915\u0947\u0902\u0964<br\/>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u0906\u0939\u093e\u0930 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0938\u0942\u091c\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<br\/>\u092d\u0932\u0947 \u0939\u0940 \u0915\u094b\u0908 \u092d\u0940 \u092d\u094b\u091c\u0928 \u0938\u0942\u091c\u0928 \u0915\u094b \u0916\u0924\u094d\u092e \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u093e\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758726021014\"><strong class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u0938\u0942\u091c\u0928 \u090f\u0915 \u0917\u0902\u092d\u0940\u0930 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u0942\u091c\u0928 \u0906\u0902\u0924\u0930\u093f\u0915 \u0928\u093f\u0936\u093e\u0928, \u090a\u0924\u0915 \u092e\u0943\u0924\u094d\u092f\u0941 \u0914\u0930 \u092a\u0939\u0932\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0921\u0940\u090f\u0928\u090f \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<br\/>\u0905\u0917\u0930 \u0907\u0938\u0915\u093e \u0907\u0932\u093e\u091c \u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u090f, \u0924\u094b \u092f\u0939 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902, \u090a\u0924\u0915\u094b\u0902 \u0914\u0930 \u0905\u0902\u0917\u094b\u0902 \u0915\u094b \u092d\u0940 \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0901\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<br\/>\u0905\u0902\u0924\u0924\u0903, \u0907\u0938\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939, \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0906\u0926\u093f \u091c\u0948\u0938\u0940 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0918\u093e\u0924\u0915 \u092f\u093e \u0917\u0902\u092d\u0940\u0930 \u0930\u0942\u092a \u0938\u0947 \u0905\u0915\u094d\u0937\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0938\u0902\u092c\u0902\u0927\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u093e\u0901 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758726032241\"><strong class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u0938\u0942\u091c\u0928 \u0915\u093e \u0907\u0932\u093e\u091c \u0938\u0902\u092d\u0935 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u0942\u091c\u0928 \u0938\u0942\u091c\u0928 \u0935\u093e\u0932\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0906\u092a\u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0926\u0935\u093e \u092f\u093e \u0918\u0930 \u092a\u0930 \u0926\u0947\u0916\u092d\u093e\u0932 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<br\/>\u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0928\u0947 \u0914\u0930 \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u0942\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1758726042866\"><strong class=\"schema-faq-question\"><strong>\u0915\u093f\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0939\u094b\u0924\u0940 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902, \u092f\u094b\u091c\u0915\u094b\u0902 \u0914\u0930 \u092a\u0930\u093f\u0930\u0915\u094d\u0937\u0915\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0938\u0942\u091c\u0928 \u092a\u0948\u0926\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<br\/>\u0907\u0938\u0940 \u0924\u0930\u0939, \u091a\u0940\u0928\u0940, \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e, \u0928\u092e\u0915 \u0914\u0930 \u0905\u0932\u094d\u0915\u094b\u0939\u0932 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0905\u0915\u094d\u0938\u0930 \u0938\u0942\u091c\u0928 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947\u0902\u0964<\/p>\n","protected":false},"author":120,"featured_media":11674,"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-11667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hindi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u0942\u091c\u0928-\u0930\u094b\u0927\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Anti-inflammatory foods) - Happytummy<\/title>\n<meta name=\"description\" content=\"\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 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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. 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