{"id":12403,"date":"2026-01-31T18:21:34","date_gmt":"2026-01-31T18:21:34","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=12403"},"modified":"2026-02-18T03:20:46","modified_gmt":"2026-02-18T03:20:46","slug":"paachan-ke-liye-portion-size-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/","title":{"rendered":"\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092a\u093e\u091a\u0928 \u0914\u0930 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932"},"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-69e11f6ad5d9f\" 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-69e11f6ad5d9f\" 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\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%AA%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8_%E0%A4%95%E0%A4%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%B2_%E2%80%93_%E0%A4%B5%E0%A4%9C%E0%A4%BC%E0%A4%A8_%E0%A4%94%E0%A4%B0_%E0%A4%AA%E0%A4%BE%E0%A4%9A%E0%A4%A8_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%AE%E0%A4%B9%E0%A4%A4%E0%A5%8D%E0%A4%B5\" >\u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u2013 \u0935\u091c\u093c\u0928 \u0914\u0930 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u092e\u0939\u0924\u094d\u0935<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%B2%E0%A5%87%E0%A4%95%E0%A4%BF%E0%A4%A8_%E0%A4%AF%E0%A4%B9_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A4%BF%E0%A4%B8_%E0%A4%AA%E0%A4%B0_%E0%A4%95%E0%A4%BE%E0%A4%AE_%E0%A4%95%E0%A4%B0%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >\u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0914\u0930 \u0915\u093f\u0938 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%A1%E0%A4%BE%E0%A4%87%E0%A4%9C%E0%A5%87%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%B5_%E0%A4%95%E0%A4%AE%E0%A5%8D%E0%A4%AB%E0%A4%B0%E0%A5%8D%E0%A4%9F\" >\u0921\u093e\u0907\u091c\u0947\u0938\u094d\u091f\u093f\u0935 \u0915\u092e\u094d\u092b\u0930\u094d\u091f<\/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\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%AC%E0%A5%87%E0%A4%B9%E0%A4%A4%E0%A4%B0_%E0%A4%A8%E0%A5%8D%E0%A4%AF%E0%A5%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A4%BF%E0%A4%8F%E0%A4%82%E0%A4%9F_%E0%A4%8F%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A5%89%E0%A4%B0%E0%A5%8D%E0%A4%AA%E0%A5%8D%E0%A4%B6%E0%A4%A8\" >\u092c\u0947\u0939\u0924\u0930 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u090f\u092c\u094d\u091c\u0949\u0930\u094d\u092a\u094d\u0936\u0928<\/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\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%AE%E0%A4%BE%E0%A4%87%E0%A4%82%E0%A4%A1%E0%A4%AB%E0%A5%81%E0%A4%B2%E0%A4%A8%E0%A5%87%E0%A4%B8\" >\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938<\/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\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%B5%E0%A4%9C%E0%A4%BC%E0%A4%A8_%E0%A4%95%E0%A4%AE_%E0%A4%95%E0%A4%B0%E0%A4%A8%E0%A4%BE\" >\u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#11_%E0%A4%AC%E0%A5%87%E0%A4%B8%E0%A5%8D%E0%A4%9F_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%88%E0%A4%95%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%95%E0%A4%B2_%E0%A4%AA%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8_%E0%A4%95%E0%A4%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%B2_%E0%A4%9F%E0%A4%BF%E0%A4%AA%E0%A5%8D%E0%A4%B8\" >11 \u092c\u0947\u0938\u094d\u091f \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0915\u0932 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u091f\u093f\u092a\u094d\u0938<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#1_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%82_50_%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_%E0%A4%B6%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >1. \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 50% \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#2_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%B2%E0%A5%87%E0%A4%82\" >2. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#3_%E2%80%98%E0%A4%B9%E0%A4%BE%E0%A4%B0%E0%A4%BE_%E0%A4%B9%E0%A4%BE%E0%A4%9A%E0%A5%80_%E0%A4%AC%E0%A5%81_%E0%A4%95%E0%A5%8B_%E0%A4%A8%E0%A4%AE%E0%A4%B8%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%95%E0%A4%B9%E0%A5%87%E0%A4%82\" >3. \u2018\u0939\u093e\u0930\u093e \u0939\u093e\u091a\u0940 \u092c\u0941\u2019 \u0915\u094b \u0928\u092e\u0938\u094d\u0924\u0947 \u0915\u0939\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#4_%E0%A4%AC%E0%A4%A1%E0%A4%BC%E0%A5%80_%E0%A4%95%E0%A4%9F%E0%A4%B2%E0%A4%B0%E0%A5%80_%E0%A4%95%E0%A5%8B_%E0%A4%85%E0%A4%B2%E0%A4%B5%E0%A4%BF%E0%A4%A6%E0%A4%BE_%E0%A4%95%E0%A4%B9%E0%A5%87%E0%A4%82\" >4. \u092c\u0921\u093c\u0940 \u0915\u091f\u0932\u0930\u0940 \u0915\u094b \u0905\u0932\u0935\u093f\u0926\u093e \u0915\u0939\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#5_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B9%E0%A5%87%E0%A4%B2%E0%A5%8D%E0%A4%A6%E0%A5%80_%E0%A4%AE%E0%A4%B8%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%A1%E0%A4%BE%E0%A4%B2%E0%A5%87%E0%A4%82\" >5. \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0939\u0947\u0932\u094d\u0926\u0940 \u092e\u0938\u093e\u0932\u0947 \u0921\u093e\u0932\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#6_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F_%E0%A4%95%E0%A5%81%E0%A4%9B_%E0%A4%B8%E0%A5%89%E0%A4%B2%E0%A5%8D%E0%A4%AF%E0%A5%81%E0%A4%AC%E0%A4%B2_%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%AC%E0%A4%B0_%E0%A4%B2%E0%A5%87%E0%A4%82\" >6. \u0905\u092a\u0928\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932 \u092b\u093e\u0907\u092c\u0930 \u0932\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#7_%E0%A4%AE%E0%A4%BE%E0%A4%87%E0%A4%82%E0%A4%A1%E0%A4%AB%E0%A5%81%E0%A4%B2%E0%A4%A8%E0%A5%87%E0%A4%B8_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%88%E0%A4%95%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >7. \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0915\u0940 \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0938 \u0915\u0930\u0947\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#8_%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%96%E0%A4%BE%E0%A4%8F%E0%A4%82\" >8. \u0915\u094d\u0930\u092e \u0938\u0947 \u0916\u093e\u090f\u0902<\/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\/paachan-ke-liye-portion-size-in-hindi\/#9_%E0%A4%B9%E0%A4%BE%E0%A4%87%E0%A4%A1%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%9F_%E0%A4%B0%E0%A4%B9%E0%A5%87%E0%A4%82\" >9. \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0930\u0939\u0947\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#10_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%80_%E0%A4%AA%E0%A5%8D%E0%A4%B2%E0%A5%87%E0%A4%9F_%E0%A4%B8%E0%A5%87_%E0%A4%9C%E0%A4%BC%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%A6%E0%A4%BE_%E0%A4%AA%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%88%E0%A4%95%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >10. \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0940 \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0938 \u0915\u0930\u0947\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#11_20_%E0%A4%AE%E0%A4%BF%E0%A4%A8%E0%A4%9F_%E0%A4%95%E0%A4%BE_%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%AE\" >11. 20 \u092e\u093f\u0928\u091f \u0915\u093e \u0928\u093f\u092f\u092e<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#20-%E0%A4%AE%E0%A4%BF%E0%A4%A8%E0%A4%9F_%E0%A4%95%E0%A5%87_%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%8B_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%80_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%86%E0%A4%A6%E0%A4%A4%E0%A5%8B%E0%A4%82_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B6%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2_%E0%A4%95%E0%A4%B0%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F\" >20-\u092e\u093f\u0928\u091f \u0915\u0947 \u0928\u093f\u092f\u092e \u0915\u094b \u0905\u092a\u0928\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/a><\/li><\/ul><\/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\/paachan-ke-liye-portion-size-in-hindi\/#%E0%A4%96%E0%A4%BE%E0%A4%B8_%E0%A4%AC%E0%A4%BE%E0%A4%A4\" >\u0916\u093e\u0938 \u092c\u093e\u0924<\/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\/paachan-ke-liye-portion-size-in-hindi\/#FAQs\" >FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0906\u091c \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u0915\u093f\u0938\u0940 \u092d\u0940 \u0930\u093e\u091c\u0928\u0940\u0924\u093f\u0915 \u0909\u0925\u0932-\u092a\u0941\u0925\u0932 \u0938\u0947 \u0915\u0939\u0940\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092c\u0921\u093c\u0940 \u091a\u093f\u0902\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u092e\u0947\u0902 \u092d\u0942\u0916 \u0932\u0917\u0924\u0940 \u0939\u0948, \u0914\u0930 \u092b\u093f\u0930 \u0939\u092e \u091a\u0940\u091c\u093c\u0947\u0902 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902; \u0939\u092e\u093e\u0930\u093e \u0935\u091c\u093c\u0928 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0939\u092e\u093e\u0930\u0940 \u092d\u0942\u0916 \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u2014\u090f\u0915 \u092c\u0947\u0930\u0939\u092e \u091a\u0947\u0928 \u091c\u093f\u0938\u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u0932\u0928\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u092f\u0939 \u0928\u0939\u0940\u0902 \u091c\u093e\u0928\u0924\u0947 \u0915\u093f \u092f\u0939 \u0907\u0924\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u092d\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0939\u092e\u0947\u0902 \u092c\u0938 \u0938\u0939\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0928\u093e\u0915\u093e\u092e \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0928 \u0915\u0947\u0935\u0932 \u0939\u092e\u093e\u0930\u0947 \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u092c\u0932\u094d\u0915\u093f \u0909\u0938 \u0905\u0928\u0939\u0947\u0932\u094d\u0926\u0940 \u0935\u091c\u093c\u0928 \u0915\u094b \u092d\u0940 \u092c\u0930\u094d\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0914\u0930 \u092a\u094d\u0932\u0938 \u092a\u0949\u0907\u0902\u091f? \u0939\u092e\u0947\u0902 \u092d\u0942\u0916 \u092d\u0940 \u0928\u0939\u0940\u0902 \u0932\u0917\u0924\u0940\u0964<\/p>\n\n\n\n<p>\u0924\u094b, \u091a\u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u094b \u0938\u092e\u091d\u0915\u0930 \u0914\u0930 \u0907\u0938\u0915\u0947 \u092b\u093c\u093e\u092f\u0926\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0940 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092a\u094d\u0932\u0947\u091f \u092c\u0928\u093e\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u094d\u092f\u093e \u0939\u0948?<\/p>\n\n\n\n<p>\u0907\u0938 \u092e\u0941\u0939\u093e\u0935\u0930\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u0930\u0928\u093e\u0964 \u0907\u0938\u0915\u093e \u0938\u0940\u0927\u093e \u0938\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0939\u092e \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u092e\u0947\u0902 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u0924\u0928\u093e \u0916\u093e\u0928\u093e \u0930\u0916\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0907\u0938 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u0930\u0924\u093e \u0939\u0948 \u0924\u093e\u0915\u093f \u0939\u092e \u0905\u092a\u0928\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0939\u093e\u0938\u093f\u0932 \u0915\u0930 \u0938\u0915\u0947\u0902, \u091c\u0948\u0938\u0947 \u0915\u093f \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e\u0964<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1186\" height=\"1784\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Hindi-Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-\u2013-1.png\" alt=\"\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092a\u093e\u091a\u0928 \u0914\u0930 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932\" class=\"wp-image-12405\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AA%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8_%E0%A4%95%E0%A4%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%B2_%E2%80%93_%E0%A4%B5%E0%A4%9C%E0%A4%BC%E0%A4%A8_%E0%A4%94%E0%A4%B0_%E0%A4%AA%E0%A4%BE%E0%A4%9A%E0%A4%A8_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%AE%E0%A4%B9%E0%A4%A4%E0%A5%8D%E0%A4%B5\"><\/span><strong>\u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u2013 \u0935\u091c\u093c\u0928 \u0914\u0930 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u092e\u0939\u0924\u094d\u0935<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u093e \u0938\u093e\u0907\u091c\u093c \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0939\u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u0921\u093e\u0907\u091f \u092a\u0930 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0939\u092e \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0939\u092e \u0924\u092f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0939\u092e \u0915\u094d\u092f\u093e \u0916\u093e\u090f\u0902, \u0915\u093f\u0924\u0928\u093e \u0916\u093e\u090f\u0902 \u0914\u0930 \u0939\u092e \u0905\u092a\u0928\u0947 \u0935\u0947\u091f \u0932\u0949\u0938 \u091c\u0930\u094d\u0928\u0940 \u092e\u0947\u0902 \u0915\u0948\u0938\u0947 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B2%E0%A5%87%E0%A4%95%E0%A4%BF%E0%A4%A8_%E0%A4%AF%E0%A4%B9_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A4%BF%E0%A4%B8_%E0%A4%AA%E0%A4%B0_%E0%A4%95%E0%A4%BE%E0%A4%AE_%E0%A4%95%E0%A4%B0%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0914\u0930 \u0915\u093f\u0938 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948?<\/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%A1%E0%A4%BE%E0%A4%87%E0%A4%9C%E0%A5%87%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%B5_%E0%A4%95%E0%A4%AE%E0%A5%8D%E0%A4%AB%E0%A4%B0%E0%A5%8D%E0%A4%9F\"><\/span><strong>\u0921\u093e\u0907\u091c\u0947\u0938\u094d\u091f\u093f\u0935 \u0915\u092e\u094d\u092b\u0930\u094d\u091f<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e \u0938\u092d\u0940 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u091c\u092c \u0939\u092e\u093e\u0930\u093e \u0936\u0930\u0940\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092d\u0930 \u091c\u093e\u0924\u093e \u0939\u0948 \u0924\u094b \u0915\u0948\u0938\u093e \u0932\u0917\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0915\u092d\u0940 \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0928\u0939\u0940\u0902 \u0932\u0917\u0924\u093e\u0964<\/p>\n\n\n\n<p>\u0939\u092e \u092c\u0938 \u0925\u094b\u0921\u093c\u0940 \u0926\u0947\u0930 \u0915\u0947 \u0932\u093f\u090f \u0930\u093e\u0939\u0924 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0927\u0930-\u0909\u0927\u0930 \u0917\u093f\u0930\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u093f\u0928\u093e \u092d\u0942\u0916 \u0915\u0947 \u0939\u0932\u094d\u0915\u093e \u092a\u0947\u091f \u0939\u094b\u0928\u093e \u0939\u092e\u0947\u0936\u093e \u0905\u091a\u094d\u091b\u093e \u0932\u0917\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AC%E0%A5%87%E0%A4%B9%E0%A4%A4%E0%A4%B0_%E0%A4%A8%E0%A5%8D%E0%A4%AF%E0%A5%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A4%BF%E0%A4%8F%E0%A4%82%E0%A4%9F_%E0%A4%8F%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A5%89%E0%A4%B0%E0%A5%8D%E0%A4%AA%E0%A5%8D%E0%A4%B6%E0%A4%A8\"><\/span><strong>\u092c\u0947\u0939\u0924\u0930 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u090f\u092c\u094d\u091c\u0949\u0930\u094d\u092a\u094d\u0936\u0928<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u0930 \u0907\u0902\u0938\u093e\u0928 \u0915\u093e \u0936\u0930\u0940\u0930 \u090f\u0915 \u0939\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0930\u0947\u091f \u092a\u0930 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u090f\u092c\u094d\u091c\u0949\u0930\u094d\u092c \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0916\u093e\u0928\u093e\u0964<\/p>\n\n\n\n<p>\u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0939\u092e\u093e\u0930\u0947 \u0921\u093e\u0907\u091c\u0947\u0938\u094d\u091f\u093f\u0935 \u091f\u094d\u0930\u0948\u0915\u094d\u091f \u092a\u0930 \u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u0921\u093e\u0932\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0947 \u0938\u0939\u0940 \u090f\u092c\u094d\u091c\u0949\u0930\u094d\u092a\u094d\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u0939\u0947\u0932\u094d\u0926\u0940 \u0930\u0916\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AE%E0%A4%BE%E0%A4%87%E0%A4%82%E0%A4%A1%E0%A4%AB%E0%A5%81%E0%A4%B2%E0%A4%A8%E0%A5%87%E0%A4%B8\"><\/span><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u092c \u092a\u094d\u0932\u0947\u091f \u092e\u0947\u0902 \u0915\u092e \u0916\u093e\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0939\u092e \u0909\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0938\u0947 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0938\u0947 \u092e\u0942\u0921 \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u091c\u093c\u093f\u0902\u0926\u0917\u0940 \u0936\u093e\u0902\u0924 \u0930\u0939\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u090f\u0928\u0930\u094d\u091c\u0947\u091f\u093f\u0915 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u093e \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u093e \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u092d\u0940 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092e\u0947\u0902 \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092a \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0938\u0947 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0940 \u092e\u0947\u0902\u091f\u0932 \u0939\u0947\u0932\u094d\u0925 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u0938\u0947 \u0921\u093f\u092a\u094d\u0930\u0947\u0936\u0928 \u0915\u093e \u091a\u093e\u0902\u0938 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0901, \u0906\u092a\u0928\u0947 \u0938\u0939\u0940 \u092a\u0922\u093c\u093e\u0964 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092c\u0947\u0939\u0924\u0930 \u092e\u0947\u0902\u091f\u0932 \u0939\u0947\u0932\u094d\u0925 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4876939\/#:~:text=Mindfulness%20is%20defined%20as%20nonevaluative,depression%2Drelated%20thoughts%20and%20feelings.\">1<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%9C%E0%A4%BC%E0%A4%A8_%E0%A4%95%E0%A4%AE_%E0%A4%95%E0%A4%B0%E0%A4%A8%E0%A4%BE\"><\/span><strong>\u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0906\u0916\u093f\u0930 \u092e\u0947\u0902, \u091c\u092c \u0939\u092e \u0927\u094d\u092f\u093e\u0928 \u0938\u0947, \u0932\u093f\u092e\u093f\u091f \u092e\u0947\u0902 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u090f\u092c\u094d\u091c\u093c\u0949\u0930\u094d\u092c \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0939\u092e\u093e\u0930\u093e \u0915\u0949\u0928\u094d\u092b\u093f\u0921\u0947\u0902\u0938 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0914\u0930 \u0939\u092e\u093e\u0930\u093e \u0935\u091c\u093c\u0928 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/#:~:text=Although%20they%20found%20significant%20weight,eating%20and%20resultant%20weight%20loss.\">2<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0905\u092c, \u0906\u0907\u090f \u0938\u0940\u0916\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092f\u0939 \u091c\u093e\u0926\u0942 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0915\u0948\u0938\u0947 \u0915\u093f\u092f\u093e \u091c\u093e\u090f\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%AC%E0%A5%87%E0%A4%B8%E0%A5%8D%E0%A4%9F_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%88%E0%A4%95%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%95%E0%A4%B2_%E0%A4%AA%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8_%E0%A4%95%E0%A4%82%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%B2_%E0%A4%9F%E0%A4%BF%E0%A4%AA%E0%A5%8D%E0%A4%B8\"><\/span><strong>11<\/strong><strong> \u092c\u0947\u0938\u094d\u091f \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0915\u0932 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u091f\u093f\u092a\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u0940 \u0932\u093f\u0938\u094d\u091f \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u092c\u0938 \u092f\u0939 \u091c\u093e\u0928 \u0932\u0947\u0902 \u0915\u093f \u0907\u0938 \u0938\u092b\u093c\u0930 \u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930 \u0915\u0941\u091b \u092e\u0941\u0936\u094d\u0915\u093f\u0932\u0947\u0902 \u0906\u090f\u0902\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u0910\u0938\u0947 \u0938\u092e\u092f \u0906\u090f\u0902\u0917\u0947 \u091c\u092c \u0906\u092a\u0915\u093e \u092e\u0928 \u0906\u092a\u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u0935\u0939\u0940 \u092a\u0941\u0930\u093e\u0928\u093e \u0916\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u092c\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u091c\u092c\u0942\u0930 \u0915\u0930\u0947\u0917\u093e\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0935\u094b \u0938\u092e\u092f \u0939\u0948\u0902 \u091c\u092c \u0906\u092a\u0915\u094b \u0915\u0941\u091b \u0907\u091a\u094d\u091b\u093e\u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0915\u0941\u091b \u0932\u0917\u0928 \u0926\u093f\u0916\u093e\u0928\u0940 \u0939\u094b\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u092c\u093e\u0915\u0940 \u091f\u093f\u092a\u094d\u0938 \u092f\u0939\u093e\u0901 \u0939\u0948\u0902:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%82_50_%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_%E0%A4%B6%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>1. <\/strong><strong>\u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 50%<\/strong><strong> \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u0908 \u0936\u093e\u0928\u0926\u093e\u0930 \u0916\u0942\u092c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0935\u0947 \u0905\u092a\u0928\u0947 \u0930\u0902\u0917 \u0936\u0947\u092f\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0939\u092e\u093e\u0930\u0940 \u091c\u093c\u093f\u0902\u0926\u0917\u0940 \u0915\u094b \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0930\u0902\u0917\u0940\u0928 \u0914\u0930 \u0916\u0941\u0936\u0939\u093e\u0932 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0905\u091a\u094d\u091b\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902-<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u093e \u092b\u093c\u093e\u0907\u092c\u0930<\/li>\n\n\n\n<li>\u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u093e\u0930\u094d\u092c\u094d\u0938<\/li>\n\n\n\n<li>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092e\u093f\u0928\u0930\u0932\u094d\u0938<\/li>\n\n\n\n<li>\u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u091c\u0948\u0938\u0947 \u092b\u093c\u093e\u0907\u091f\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/li>\n<\/ul>\n\n\n\n<p>\u0924\u094b, \u092e\u0915\u0938\u0926 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0906\u0927\u0940 \u092a\u094d\u0932\u0947\u091f \u0939\u0932\u094d\u0915\u0940 \u092a\u0915\u0940 \u0939\u0941\u0908 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u0914\u0930 \u0938\u0932\u093e\u0926 \u0938\u0947 \u092d\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u093e?<\/p>\n\n\n\n<p>\u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0909\u0938\u0915\u0947 \u092c\u093e\u0926 \u0906\u092a\u0915\u094b \u092d\u0942\u0916 \u092d\u0940 \u0928 \u0932\u0917\u0947\u0964 \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0914\u0930 \u0935\u0949\u0932\u094d\u092f\u0942\u092e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u0935\u091c\u093c\u0928 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u090f\u0915 \u092c\u093e\u0924 \u0915\u093e \u0906\u092a\u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0928\u093e \u0939\u094b\u0917\u093e\u0964 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u093c\u0948\u091f \u0935\u093e\u0932\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u091a\u0940\u091c\u093c\u094b\u0902 \u0915\u0947 \u092e\u0941\u0915\u093e\u092c\u0932\u0947 \u091c\u0932\u094d\u0926\u0940 \u092a\u091a \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0935\u091c\u0939 \u0938\u0947, \u0915\u0941\u091b \u0918\u0902\u091f\u094b\u0902 \u0915\u0947 \u092c\u093e\u0926 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u0938\u0947 \u0906\u0935\u093e\u091c\u093c\u0947\u0902 \u0906 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u094b \u092f\u0939\u0940\u0902 \u0916\u093e\u0928\u0947 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0906\u092a\u0915\u094b \u0906\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091f\u0947\u091c\u0940 \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u0938\u0949\u0932\u094d\u092f\u0942\u0936\u0928 \u0926\u093f\u0916\u0947\u0917\u093e\u0964<\/p>\n\n\n\n<p>\u0924\u094b, \u0905\u092a\u0928\u0940 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u092c\u093f\u0928\u093e \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0935\u093e\u0932\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u2013<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0910\u092e\u093e\u0930\u0948\u0902\u0925<\/li>\n\n\n\n<li>\u0916\u0940\u0930\u093e<\/li>\n\n\n\n<li>\u092b\u0942\u0932\u0917\u094b\u092d\u0940<\/li>\n\n\n\n<li>\u0917\u093e\u091c\u0930<\/li>\n\n\n\n<li>\u092c\u0940\u0928\u094d\u0938<\/li>\n\n\n\n<li>\u092c\u094d\u0930\u094b\u0915\u0932\u0940<\/li>\n\n\n\n<li>\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 (\u091c\u0948\u0938\u0947, \u092a\u093e\u0932\u0915, \u0915\u0947\u0932, \u0905\u0930\u0941\u0917\u0941\u0932\u093e, \u0932\u0947\u091f\u094d\u092f\u0942\u0938\u0964 \u0906\u092a\u0915\u093e \u0926\u0947\u0938\u0940 \u0938\u093e\u0917 \u091c\u0948\u0938\u0947 \u092e\u0947\u0925\u0940, \u0917\u094b\u0902\u0917\u0941\u0930\u093e, \u092c\u0925\u0941\u0906, \u0932\u093f\u0917\u094d\u0930\u0941, \u0915\u0932\u092e\u0940, \u0935\u0917\u0948\u0930\u0939)<\/li>\n\n\n\n<li>\u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938<\/li>\n\n\n\n<li>\u092a\u0924\u094d\u0924\u093e\u0917\u094b\u092d\u0940<\/li>\n\n\n\n<li>\u0936\u093f\u092e\u0932\u093e \u092e\u093f\u0930\u094d\u091a<\/li>\n\n\n\n<li>\u091c\u093c\u0941\u0915\u0940\u0928\u0940<\/li>\n\n\n\n<li>\u091f\u092e\u093e\u091f\u0930<\/li>\n\n\n\n<li>\u092e\u0936\u0930\u0942\u092e<\/li>\n\n\n\n<li>\u0936\u0924\u093e\u0935\u0930\u0940<\/li>\n\n\n\n<li>\u0905\u091c\u0935\u093e\u0907\u0928<\/li>\n\n\n\n<li>\u092e\u0942\u0932\u0940<\/li>\n\n\n\n<li>\u092c\u0948\u0902\u0917\u0928<\/li>\n\n\n\n<li>\u092a\u094d\u092f\u093e\u091c\u093c<\/li>\n\n\n\n<li>\u0906\u0930\u094d\u091f\u093f\u091a\u094b\u0915<\/li>\n\n\n\n<li>\u092c\u093e\u0902\u0938 \u0915\u0947 \u0905\u0902\u0915\u0941\u0930<\/li>\n\n\n\n<li>\u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 (\u091c\u0948\u0938\u0947, \u092c\u0940\u0928 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938, \u0905\u0932\u094d\u092b\u093e\u0932\u094d\u092b\u093e \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938)<\/li>\n\n\n\n<li>\u0938\u094d\u0935\u093f\u0938 \u091a\u093e\u0930\u094d\u0921<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%9F%E0%A5%80%E0%A4%A8_%E0%A4%B2%E0%A5%87%E0%A4%82\"><\/span><strong>2. <\/strong><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u092c \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u0947\u0932\u094d\u0926\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u092d\u093e\u0930\u0924\u0940\u092f \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \u091a\u0940\u091c\u093c \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948 \u2013 \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u0964<\/p>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092c\u0939\u0941\u0924 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0939\u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u092c\u0949\u0921\u0940 \u0936\u0947\u092a \u092a\u093e\u0928\u0947 \u0914\u0930 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u092a\u0947\u091f \u092d\u0930\u093e \u0939\u0941\u0906 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u0948\u091f\u093f\u0938\u094d\u092b\u093e\u0907\u0921 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0906\u092a\u0915\u0940 \u092a\u094b\u0930\u094d\u0936\u0928-\u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u090f\u0921\u093f\u0936\u0928 \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\">3<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\">4<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0924\u094b, \u0905\u0917\u0930 \u0906\u092a \u0915\u093e\u092b\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u092d\u0942\u0916 \u0928\u0939\u0940\u0902 \u0932\u0917\u0947\u0917\u0940, \u0916\u093e\u0938\u0915\u0930 \u0924\u092c \u091c\u092c \u0906\u092a\u0915\u0940 \u0906\u0927\u0940 \u092a\u094d\u0932\u0947\u091f \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0938\u0947 \u092d\u0930\u0940 \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0935\u0947\u091f \u0932\u0949\u0938 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b 0.8<\/strong><strong> \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/strong><strong><sup>[<a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\">5<\/a>]<\/sup><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u090f\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u0932\u0947\u0935\u0932 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u091c\u093c\u0930\u0942\u0930 \u092c\u0922\u093c\u0947\u0917\u093e\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0905\u0917\u0930 \u0906\u092a \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0932\u0947\u0928\u093e \u0939\u094b\u0917\u093e\u0964<\/p>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-plant-based-sources-of-protein-vegetarian-protein-sources\/\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0915\u0941\u091b \u0905\u091a\u094d\u091b\u0947 \u0938\u094b\u0930\u094d\u0938<\/a> \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n\n\n\n<p>\u0928\u0949\u0928-\u0935\u0947\u091c\u093f\u091f\u0947\u0930\u093f\u092f\u0928 \u0938\u094b\u0930\u094d\u0938:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091a\u093f\u0915\u0928<\/li>\n\n\n\n<li>\u092e\u091b\u0932\u0940<\/li>\n\n\n\n<li>\u0905\u0902\u0921\u0947<\/li>\n\n\n\n<li>\u0921\u0947\u092f\u0930\u0940 \u0938\u094b\u0930\u094d\u0938<\/li>\n\n\n\n<li>\u092a\u0928\u0940\u0930<\/li>\n\n\n\n<li>\u0917\u094d\u0930\u0940\u0915 \u092f\u094b\u0917\u0930\u094d\u091f \u092f\u093e \u0926\u0939\u0940<\/li>\n\n\n\n<li>\u0926\u0942\u0927<\/li>\n\n\n\n<li>\u0935\u0947\u091c\u093f\u091f\u0947\u0930\u093f\u092f\u0928 \u0938\u094b\u0930\u094d\u0938<\/li>\n\n\n\n<li>\u092c\u0940\u0928\u094d\u0938<\/li>\n\n\n\n<li>\u0926\u093e\u0932<\/li>\n\n\n\n<li>\u091a\u0928\u093e<\/li>\n\n\n\n<li>\u091f\u094b\u092b\u0942<\/li>\n\n\n\n<li>\u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/li>\n\n\n\n<li>\u0928\u091f\u094d\u0938 \u0914\u0930 \u0938\u0940\u0921 (\u092c\u093e\u0926\u093e\u092e, \u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938, \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c)<\/li>\n\n\n\n<li>\u092c\u094d\u0930\u094b\u0915\u0932\u0940<\/li>\n\n\n\n<li>\u092a\u093e\u0932\u0915, \u0935\u0917\u0948\u0930\u0939<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E2%80%98%E0%A4%B9%E0%A4%BE%E0%A4%B0%E0%A4%BE_%E0%A4%B9%E0%A4%BE%E0%A4%9A%E0%A5%80_%E0%A4%AC%E0%A5%81_%E0%A4%95%E0%A5%8B_%E0%A4%A8%E0%A4%AE%E0%A4%B8%E0%A5%8D%E0%A4%A4%E0%A5%87_%E0%A4%95%E0%A4%B9%E0%A5%87%E0%A4%82\"><\/span><strong>3. \u2018<\/strong><strong>\u0939\u093e\u0930\u093e \u0939\u093e\u091a\u0940 \u092c\u0941\u2019 \u0915\u094b \u0928\u092e\u0938\u094d\u0924\u0947 \u0915\u0939\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0939 \u0905\u091c\u0940\u092c \u0915\u0939\u093e\u0935\u0924 \u0905\u091a\u093e\u0928\u0915 \u0915\u0939\u093e\u0901 \u0938\u0947 \u0906\u0908? \u0939\u093e\u0930\u093e \u0939\u093e\u091a\u0940 \u092c\u0941! \u0916\u0948\u0930, \u092f\u0939 \u090f\u0915 \u091c\u093e\u092a\u093e\u0928\u0940 \u0915\u0949\u0928\u094d\u0938\u0947\u092a\u094d\u091f \u0939\u0948 \u0915\u093f \u0915\u0948\u0938\u0947 \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u0915\u0928\u094d\u092b\u094d\u092f\u0942\u0936\u093f\u092f\u0938 \u0936\u093f\u0915\u094d\u0937\u093e \u0915\u093e \u091c\u093e\u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u092e\u0924\u0932\u092c \u0939\u0948 \u201c\u0906\u0920 \u092d\u093e\u0917 \u0924\u0915 \u0916\u093e\u0928\u093e\u201d\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0924\u092c \u0924\u0915 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u092c \u0924\u0915 \u0906\u092a\u0915\u093e \u092a\u0947\u091f 80% \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0928 \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0936\u093f\u0915\u094d\u0937\u093e\u0913\u0902 \u0915\u094b \u0913\u0915\u093f\u0928\u093e\u0935\u093e \u091c\u0948\u0938\u0947 \u0915\u0908 \u091c\u093e\u092a\u093e\u0928\u0940 \u0939\u0949\u091f\u0938\u094d\u092a\u0949\u091f \u092e\u0947\u0902 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u0939\u093e\u0901 \u0932\u094b\u0917 \u0926\u0941\u0928\u093f\u092f\u093e \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u091c\u0940\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u0908 \u0932\u094b\u0917 100 \u0938\u093e\u0932 \u0915\u093e \u0906\u0902\u0915\u0921\u093c\u093e \u092a\u093e\u0930 \u0915\u0930 \u091a\u0941\u0915\u0947 \u0939\u0948\u0902, \u0935\u0939 \u092d\u0940 \u0932\u0917\u093e\u0924\u093e\u0930\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u091c\u093c\u094b\u0928 \u0915\u094b \u092c\u094d\u0932\u0942 \u091c\u093c\u094b\u0928 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901, \u0932\u094b\u0917 \u0939\u0947\u0932\u094d\u0926\u0940 \u0932\u093e\u0907\u092b\u0938\u094d\u091f\u093e\u0907\u0932 \u0905\u092a\u0928\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0936\u0947\u092a \u092e\u0947\u0902 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6125071\/#:~:text=Hara%20hachi%20bu%E2%80%94the%20Okinawan,losing%20weight%20or%20gaining%20it.\">6<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0938 \u092e\u0902\u0924\u094d\u0930 \u0915\u094b \u0905\u092a\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u091c\u093c\u0928 \u0915\u092e \u0939\u094b\u0924\u0947 \u0939\u0941\u090f \u0926\u0947\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%AC%E0%A4%A1%E0%A4%BC%E0%A5%80_%E0%A4%95%E0%A4%9F%E0%A4%B2%E0%A4%B0%E0%A5%80_%E0%A4%95%E0%A5%8B_%E0%A4%85%E0%A4%B2%E0%A4%B5%E0%A4%BF%E0%A4%A6%E0%A4%BE_%E0%A4%95%E0%A4%B9%E0%A5%87%E0%A4%82\"><\/span><strong>4. <\/strong><strong>\u092c\u0921\u093c\u0940 \u0915\u091f\u0932\u0930\u0940 \u0915\u094b \u0905\u0932\u0935\u093f\u0926\u093e \u0915\u0939\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u093e\u0907\u0902\u0938 \u0915\u0939\u0924\u093e \u0939\u0948 \u0915\u093f \u0939\u092e \u0905\u092a\u0928\u0940 70% \u092a\u094d\u0932\u0947\u091f\u0947\u0902 \u092d\u0930 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u091a\u093e\u0939\u0947 \u0935\u0939 \u0915\u093f\u0924\u0928\u0940 \u092d\u0940 \u092c\u0921\u093c\u0940 \u092f\u093e \u091b\u094b\u091f\u0940 \u0915\u094d\u092f\u094b\u0902 \u0928 \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0905\u0917\u0930 \u0906\u092a \u092c\u0921\u093c\u0940 \u092a\u094d\u0932\u0947\u091f\u0947\u0902 \u0932\u0947\u0902\u0917\u0947, \u0924\u094b \u0906\u092a \u0935\u0948\u0938\u0947 \u092d\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0916\u093e\u0928\u093e \u0916\u093e\u090f\u0901\u0917\u0947\u0964 \u0914\u0930 \u0907\u0938\u0915\u093e \u092d\u0942\u0916 \u0938\u0947 \u0915\u094b\u0908 \u0932\u0947\u0928\u093e-\u0926\u0947\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24341317\">7<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u0905\u0938\u0930 \u0907\u0924\u0928\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u0948 \u0915\u093f 10 \u0907\u0902\u091a \u0915\u0940 \u092a\u094d\u0932\u0947\u091f \u0938\u0947 8 \u0907\u0902\u091a \u0915\u0940 \u092a\u094d\u0932\u0947\u091f \u092e\u0947\u0902 \u091c\u093e\u0928\u0947 \u0938\u0947 \u092d\u0940 \u0916\u093e\u0928\u093e 33% \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0906\u092a \u0907\u0938\u0947 \u091c\u093e\u092a\u093e\u0928\u0940 \u092c\u094d\u0932\u0942 \u091c\u093c\u094b\u0928 \u092e\u0947\u0902 \u0939\u0930 \u091c\u0917\u0939 \u0939\u094b\u0924\u0947 \u0939\u0941\u090f \u0926\u0947\u0916\u0947\u0902\u0917\u0947\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24341317\">8<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0924\u094b, \u0915\u094d\u092f\u093e \u0915\u0930\u0947\u0902? \u091b\u094b\u091f\u0947 \u0915\u091f\u094b\u0930\u0947, \u091a\u092e\u094d\u092e\u091a, \u092a\u094d\u0932\u0947\u091f, \u0917\u093f\u0932\u093e\u0938 \u0935\u0917\u0948\u0930\u0939 \u0916\u0930\u0940\u0926\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u092c\u0938 \u0938\u092c \u0915\u0941\u091b \u091b\u094b\u091f\u093e \u0915\u0930 \u0926\u0947\u0902 \u0914\u0930 \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0914\u0930 \u0935\u091c\u093c\u0928 \u0915\u092e \u0939\u094b \u091c\u093e\u090f\u0917\u093e\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B9%E0%A5%87%E0%A4%B2%E0%A5%8D%E0%A4%A6%E0%A5%80_%E0%A4%AE%E0%A4%B8%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%A1%E0%A4%BE%E0%A4%B2%E0%A5%87%E0%A4%82\"><\/span><strong>5. <\/strong><strong>\u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0939\u0947\u0932\u094d\u0926\u0940 \u092e\u0938\u093e\u0932\u0947 \u0921\u093e\u0932\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u094b\u091a \u0930\u0939\u0947 \u0939\u0948\u0902 \u0915\u093f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0914\u0930 \u0935\u0947\u091f \u092e\u0948\u0928\u0947\u091c\u092e\u0947\u0902\u091f \u092e\u0947\u0902 \u092e\u0938\u093e\u0932\u094b\u0902 \u0915\u093e \u0915\u094d\u092f\u093e \u0930\u094b\u0932 \u0939\u0948?<\/p>\n\n\n\n<p>\u0938\u093e\u0907\u0902\u0938 \u0915\u0939\u0924\u093e \u0939\u0948 \u0915\u093f \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0924\u0940\u0916\u0940 \u092e\u093f\u0930\u094d\u091a \u0921\u093e\u0932\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0907\u0928\u091f\u0947\u0915 \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u092c\u093e\u0930 \u0915\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 190 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u092b\u093c\u0930\u094d\u0915 \u0925\u093e\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10743483\">9<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u0940 \u091c\u093c\u092c\u093e\u0928 \u092e\u093f\u0930\u094d\u091a \u0916\u093e\u0928\u0947 \u0938\u0947 \u092e\u0928\u093e \u0915\u0930\u0924\u0940 \u0939\u0948, \u0924\u094b \u0905\u0926\u0930\u0915 \u0916\u093e\u090f\u0901\u0964 \u0907\u0938\u0915\u093e \u092d\u0940 \u0935\u0939\u0940 \u0905\u0938\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0947 \u0926\u094b\u0928\u094b\u0902 \u092e\u0938\u093e\u0932\u0947 \u0906\u092a\u0915\u0947 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0928\u0924\u0940\u091c\u0924\u0928, \u0905\u0917\u0930 \u0939\u092e\u0928\u0947 \u0915\u092d\u0940 \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a \u0928\u0939\u0940\u0902 \u0916\u093e\u0908 \u0939\u094b\u0924\u0940, \u0924\u094b \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0909\u0924\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5426284\/\">10<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0905\u0926\u0930\u0915 \u0914\u0930 \u092e\u0947\u0925\u0940 \u0938\u0947 \u092d\u0940 \u092d\u0942\u0916 \u0915\u092e \u0932\u0917\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0905\u092a\u0928\u0940 \u092d\u0942\u0916 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092f\u093e \u0926\u094b \u0915\u092a \u0905\u0926\u0930\u0915 \u092f\u093e \u092e\u0947\u0925\u0940 \u0915\u0940 \u091a\u093e\u092f \u092a\u0940 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u0907\u0928\u094d\u0939\u0947\u0902 \u092d\u0940 \u0905\u092a\u0928\u0940 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F_%E0%A4%95%E0%A5%81%E0%A4%9B_%E0%A4%B8%E0%A5%89%E0%A4%B2%E0%A5%8D%E0%A4%AF%E0%A5%81%E0%A4%AC%E0%A4%B2_%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%AC%E0%A4%B0_%E0%A4%B2%E0%A5%87%E0%A4%82\"><\/span><strong>6. <\/strong><strong>\u0905\u092a\u0928\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932 \u092b\u093e\u0907\u092c\u0930 \u0932\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092b\u093e\u0907\u092c\u0930, \u091a\u093e\u0939\u0947 \u0935\u0939 \u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932 \u0939\u094b \u092f\u093e \u0907\u0928\u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932, \u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u094b\u0930\u094d\u0936\u0928-\u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0921\u093e\u0907\u091f \u0915\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0926\u094b\u0928\u094b\u0902 \u0924\u0930\u0939 \u0915\u0947 \u092b\u093e\u0907\u092c\u0930 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0921\u093e\u0907\u091f \u0915\u094b \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u091c\u092c \u092d\u0942\u0916 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932 \u092b\u093e\u0907\u092c\u0930 \u0938\u092c\u0938\u0947 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932 \u092b\u093e\u0907\u092c\u0930, \u092a\u093e\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0928\u0947 \u092a\u0930 \u090f\u0915 \u091c\u0947\u0932 \u091c\u0948\u0938\u093e \u091a\u093f\u092a\u091a\u093f\u092a\u093e \u092a\u0926\u093e\u0930\u094d\u0925 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0928\u0947 \u0913\u091f\u094d\u0938 \u092e\u0947\u0902 \u092d\u0940 \u092f\u0939 \u0926\u0947\u0916\u093e \u0939\u094b\u0917\u093e\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u092a\u0947\u091f \u0915\u0947 \u0905\u0902\u0926\u0930 \u0910\u0938\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0916\u093e\u0928\u093e \u092d\u093e\u0930\u0940 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u0902\u0924\u094b\u0902 \u0938\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0906\u0917\u0947 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0939\u092e\u093e\u0930\u093e \u092a\u0947\u091f \u0918\u0902\u091f\u094b\u0902 \u0924\u0915 \u092d\u0930\u093e \u0930\u0939\u0924\u093e \u0939\u0948, \u0914\u0930 \u0939\u092e \u092c\u0940\u091a-\u092c\u0940\u091a \u092e\u0947\u0902 \u0915\u0941\u091b \u0928 \u0915\u0941\u091b \u0916\u093e\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964.<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26724486\">11<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u0915\u0941\u091b \u0910\u0938\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u091a\u0940\u091c\u093c\u0947\u0902 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0902 \u091c\u094b \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093c\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0913\u091f\u094d\u0938<\/li>\n\n\n\n<li>\u0905\u0932\u0938\u0940 \u0915\u0947 \u092c\u0940\u091c, \u091a\u093f\u092f\u093e \u092c\u0940\u091c, \u0935\u0917\u0948\u0930\u0939<\/li>\n\n\n\n<li>\u090f\u0935\u094b\u0915\u093e\u0921\u094b<\/li>\n\n\n\n<li>\u092c\u094d\u0930\u094b\u0915\u0932\u0940<\/li>\n\n\n\n<li>\u0936\u0915\u0930\u0915\u0902\u0926<\/li>\n\n\n\n<li>\u0930\u093e\u091c\u092e\u093e<\/li>\n\n\n\n<li>\u0917\u093e\u091c\u0930<\/li>\n\n\n\n<li>\u091c\u094c<\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0947 \u0924\u094b \u092c\u0938 \u0915\u0941\u091b \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091a\u093f\u092f\u093e \u092c\u0940\u091c \u0905\u0938\u0932 \u092e\u0947\u0902 \u092d\u0942\u0916 \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0918\u094d\u0930\u0947\u0932\u093f\u0928 \u0915\u0947 \u0932\u0947\u0935\u0932 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u0940 \u092c\u093e\u0924 \u0905\u0932\u0938\u0940 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u092a\u0930 \u092d\u0940 \u0932\u093e\u0917\u0942 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0906\u092a \u0907\u0928 \u092c\u0940\u091c\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u0938\u094d\u092e\u0942\u0926\u0940, \u0936\u0947\u0915, \u0938\u0932\u093e\u0926, \u0913\u091f\u094d\u0938 \u0935\u0917\u0948\u0930\u0939 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28089080\">12<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%AE%E0%A4%BE%E0%A4%87%E0%A4%82%E0%A4%A1%E0%A4%AB%E0%A5%81%E0%A4%B2%E0%A4%A8%E0%A5%87%E0%A4%B8_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%88%E0%A4%95%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>7. <\/strong><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0915\u0940 \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0938 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e\u092e\u0947\u0902 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0916\u093e\u0928\u093e \u0916\u093e\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0936\u094b \u0914\u0930 \u092b\u093c\u093f\u0932\u094d\u092e\u0947\u0902 \u0926\u0947\u0916\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092c\u0939\u0941\u0924 \u092e\u091c\u093c\u0947\u0926\u093e\u0930 \u0914\u0930 \u0938\u092e\u092f \u092c\u091a\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u091a\u0940\u091c\u093c \u0932\u0917 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0905\u0928\u0939\u0947\u0932\u094d\u0926\u0940 \u0914\u0930 \u092e\u094b\u091f\u093e\u092a\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0926\u094b\u0928\u094b\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a \u0907\u0938 \u092c\u093e\u0924 \u0915\u094b \u0932\u0947\u0915\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u091a\u0947\u0924 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u0915\u094d\u092f\u093e \u0916\u093e \u0930\u0939\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0915\u093e \u0932\u0947\u0935\u0932 \u0915\u094d\u092f\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0915\u0947 \u0938\u093f\u0917\u094d\u0928\u0932 \u0915\u094d\u092f\u093e \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0926\u0947\u0916\u0924\u0947 \u0939\u0941\u090f \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u092b\u093c\u093f\u0932\u094d\u092e \u092a\u0930 \u091a\u0932\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u0926\u093f\u092e\u093e\u0917 \u0915\u093e \u092f\u0939 \u0938\u093f\u0917\u094d\u0928\u0932 \u0939\u092e\u0947\u0936\u093e \u091b\u0942\u091f \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u092a\u0947\u091f \u092d\u0930 \u0917\u092f\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23446890\">13<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940, \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u0947 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0940\u0932\u093f\u090f \u0938\u0947\u092c \u0915\u093e \u0928\u093e\u092e \u0938\u0941\u0928\u0924\u0947 \u0939\u0940 \u0939\u092e\u093e\u0930\u0947 \u092e\u0941\u0902\u0939 \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u0906 \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u091c\u092c \u0906\u092a \u0916\u093e\u0924\u0947 \u0938\u092e\u092f \u0915\u094b\u0908 \u092e\u0942\u0935\u0940 \u0926\u0947\u0916\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u0926\u093f\u092e\u093e\u0917 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u092e\u0942\u0935\u0940 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0947 \u092e\u0941\u0902\u0939 \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u0928\u0939\u0940\u0902 \u0906\u0924\u093e\u0964<\/p>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u0940 \u0932\u093e\u0930 \u092e\u0947\u0902 \u090f\u0902\u091c\u093e\u0907\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0939\u092e\u0947\u0902 \u0916\u093e\u0928\u093e \u092a\u091a\u093e\u0928\u0947 \u0914\u0930 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u090f\u092c\u094d\u091c\u0949\u0930\u094d\u092c \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u092e \u090f\u0902\u091c\u093e\u0907\u092e \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u092e \u0921\u093e\u0907\u091c\u0947\u0936\u0928 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0935\u091c\u093c\u0928\u0964<\/p>\n\n\n\n<p>\u092e\u094c\u091c\u0942\u0926 \u0930\u0939\u0947\u0902\u0964 \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u093e \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/#:~:text=Eating%20mindfully%20is%20a%20practice,eating%20is%20not%20weight%20loss.\">14<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%96%E0%A4%BE%E0%A4%8F%E0%A4%82\"><\/span><strong>8. <\/strong><strong>\u0915\u094d\u0930\u092e \u0938\u0947 \u0916\u093e\u090f\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0939\u093e\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0938\u0932\u093e\u0939 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u0941\u091b \u0938\u0942\u092a \u092f\u093e \u0938\u0932\u093e\u0926 \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u0915\u0941\u091b \u0935\u0949\u0932\u094d\u092f\u0942\u092e \u0906\u090f\u0917\u093e, \u0906\u092a\u0915\u0940 \u091c\u0940\u092d \u0915\u094b \u0938\u094d\u0935\u093e\u0926 \u092e\u093f\u0932\u0947\u0917\u093e \u0914\u0930 \u0906\u092a\u0915\u0940 \u0915\u094d\u0930\u0947\u0935\u093f\u0902\u0917 \u0930\u0941\u0915 \u091c\u093e\u090f\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0907\u0924\u0928\u093e \u0905\u0938\u0930\u0926\u093e\u0930 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0907\u0928\u091f\u0947\u0915 \u0932\u0917\u092d\u0917 20% \u0924\u0915 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2128765\/\">15<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092f\u0939 \u091c\u093e\u0926\u0942 \u0915\u0941\u091b \u091a\u0940\u091c\u093c\u094b\u0902 \u0915\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u093e\u0928\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e<\/li>\n\n\n\n<li>\u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e<\/li>\n\n\n\n<li>\u0914\u0930 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e\u0909\u0902\u091f<\/li>\n<\/ul>\n\n\n\n<p>\u092c\u0938 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902:<\/p>\n\n\n\n<p>\u0915\u093f \u0906\u092a\u0915\u093e \u0938\u0932\u093e\u0926 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092b\u0948\u091f \u0935\u093e\u0932\u093e \u0928 \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u091f\u094b\u0930 \u0938\u0947 \u0916\u0930\u0940\u0926\u0940 \u0917\u0908 \u0921\u094d\u0930\u0947\u0938\u093f\u0902\u0917 \u0915\u0947 \u092c\u091c\u093e\u092f \u0911\u0932\u093f\u0935 \u0911\u092f\u0932, \u0928\u0940\u0902\u092c\u0942, \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a, \u0924\u093e\u091c\u093c\u0947 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932, \u0924\u093e\u0939\u093f\u0928\u0940, \u0915\u093e\u091c\u0942 \u092a\u0947\u0938\u094d\u091f, \u0936\u0939\u0926 \u0935\u0917\u0948\u0930\u0939 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0921\u094d\u0930\u0947\u0938\u093f\u0902\u0917 \u0915\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0942\u092a \u092e\u0947\u0902 \u092a\u094d\u0930\u093f\u091c\u0930\u094d\u0935\u0947\u091f\u093f\u0935, \u0938\u0949\u0938 \u0914\u0930 \u0906\u0930\u094d\u091f\u093f\u092b\u093f\u0936\u093f\u092f\u0932 \u0915\u0902\u092a\u093e\u0909\u0902\u0921 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u0947 \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0938\u0915\u0940 \u091c\u0917\u0939, \u0925\u094b\u0921\u093c\u0940 \u0924\u093e\u091c\u093c\u0917\u0940 \u0914\u0930 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u0927\u0928\u093f\u092f\u093e \u092a\u0924\u094d\u0924\u0940 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%B9%E0%A4%BE%E0%A4%87%E0%A4%A1%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%9F_%E0%A4%B0%E0%A4%B9%E0%A5%87%E0%A4%82\"><\/span><strong>9. <\/strong><strong>\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0930\u0939\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092a\u093e\u0928\u0940 \u0928 \u092a\u0940\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u092e \u092d\u0940 \u092f\u0939\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u0927\u093e \u0918\u0902\u091f\u093e \u092a\u0939\u0932\u0947 \u090f\u0915 \u0917\u093f\u0932\u093e\u0938 \u092a\u093e\u0928\u0940 \u092a\u0940 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u092a\u0947\u091f \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0917\u093e \u0914\u0930 \u0906\u092a \u0936\u093e\u092f\u0926 \u0915\u092e \u0916\u093e\u090f\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<p>\u0910\u0938\u0940 \u0939\u0940 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u091c\u092c \u0932\u094b\u0917\u094b\u0902 \u0928\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 2 \u0915\u092a \u092a\u093e\u0928\u0940 \u092a\u093f\u092f\u093e, \u0924\u094b \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 13% \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e\u0908\u0964&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18589036\">16<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940, \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0916\u0941\u0926 \u0915\u094b \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0916\u0947\u0902\u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938 \u0924\u0930\u0939 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u092e\u093e\u0939\u094c\u0932 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u0942\u0938 \u092f\u093e \u0926\u0942\u0938\u0930\u0947 \u0938\u0949\u092b\u094d\u091f \u0921\u094d\u0930\u093f\u0902\u0915\u094d\u0938 \u0938\u0947 \u092c\u091a\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u091a\u0940\u0928\u0940 \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0906\u092a\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u0947 \u0909\u0932\u094d\u091f\u093e \u0915\u093e\u092e \u0915\u0930\u0947\u0917\u093e\u0964 \u0907\u0938\u0932\u093f\u090f, \u092a\u093e\u0928\u0940 \u0915\u094b \u0905\u092a\u0928\u093e\u090f\u0902 \u0914\u0930 \u0907\u0938\u0947 \u0905\u092a\u0928\u0940 \u092a\u094b\u0930\u094d\u0936\u0928 \u092a\u094d\u0932\u0947\u091f \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%80_%E0%A4%AA%E0%A5%8D%E0%A4%B2%E0%A5%87%E0%A4%9F_%E0%A4%B8%E0%A5%87_%E0%A4%9C%E0%A4%BC%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%A6%E0%A4%BE_%E0%A4%AA%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%88%E0%A4%95%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>10. <\/strong><strong>\u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0940 \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0938 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092a\u094d\u0932\u0947\u091f \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092d\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0920\u0940\u0915 \u0939\u0948, \u0906\u092a\u0928\u0947 \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0906\u092a \u0939\u0930 \u0938\u092e\u092f \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0915\u0947 \u0906\u0938-\u092a\u093e\u0938 \u0928\u0939\u0940\u0902 \u0930\u0939\u0924\u0947\u0964<\/p>\n\n\n\n<p>\u0915\u092d\u0940-\u0915\u092d\u0940, \u0906\u092a \u0915\u093f\u0938\u0940 \u092a\u093e\u0930\u094d\u091f\u0940 \u092e\u0947\u0902 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u092c \u0915\u0941\u091b \u0917\u0921\u093c\u092c\u0921\u093c \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0921\u094d\u0930\u093f\u0902\u0915\u094d\u0938 \u0914\u0930 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u092a\u0930 \u092d\u0940 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0930\u0916\u0928\u093e \u0939\u094b\u0917\u093e\u0964<\/p>\n\n\n\n<p>\u0935\u0947 \u0906\u092a\u0915\u093e \u092a\u0947\u091f \u0928\u0939\u0940\u0902 \u092d\u0930\u0924\u0947 \u0914\u0930 \u092b\u093f\u0930 \u092d\u0940 \u0906\u092a\u0915\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947 \u092d\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u093f\u0938\u0940 \u092d\u0940 \u0915\u0940\u092e\u0924 \u092a\u0930 \u0909\u0928\u0938\u0947 \u092c\u091a\u0947\u0902\u0964 \u0907\u0938\u0915\u0947 \u092c\u091c\u093e\u092f, \u0905\u0917\u0930 \u0906\u092a \u091a\u093e\u0939\u0947\u0902, \u0924\u094b \u0936\u0941\u0917\u0930-\u092b\u094d\u0930\u0940 \u0921\u094d\u0930\u093f\u0902\u0915\u094d\u0938 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0939\u0930 \u091b\u094b\u091f\u0940-\u092c\u0921\u093c\u0940 \u0906\u0926\u0924 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0914\u0930 \u091c\u093c\u0930\u0942\u0930\u0924 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u092c\u0926\u0932\u093e\u0935 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_20_%E0%A4%AE%E0%A4%BF%E0%A4%A8%E0%A4%9F_%E0%A4%95%E0%A4%BE_%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%AE\"><\/span><strong>11. 20<\/strong><strong> \u092e\u093f\u0928\u091f \u0915\u093e \u0928\u093f\u092f\u092e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u201c20-\u092e\u093f\u0928\u091f \u0915\u093e \u0928\u093f\u092f\u092e\u201d \u0905\u0915\u094d\u0938\u0930 \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u0914\u0930 \u0938\u094b\u091a-\u0938\u092e\u091d\u0915\u0930 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u091d\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u093e \u0906\u0907\u0921\u093f\u092f\u093e \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0930\u092b\u093c\u094d\u0924\u093e\u0930 \u0927\u0940\u092e\u0940 \u0915\u0930 \u0926\u0947\u0902 \u0914\u0930 \u0916\u093e\u0928\u093e \u0916\u0924\u094d\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 20 \u092e\u093f\u0928\u091f \u0915\u093e \u0938\u092e\u092f \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0914\u0930 \u0926\u093f\u092e\u093e\u0917 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u092d\u0930\u0928\u0947 \u092f\u093e \u092d\u0930\u0947 \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0947 \u0938\u0947 \u092c\u0924\u093e \u092a\u093e\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0906\u092a \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u094b \u0905\u091a\u094d\u091b\u0947 \u0938\u0947 \u0915\u0930 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u092a\u0915\u0947 \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u092f\u0939 \u0938\u093f\u0917\u094d\u0928\u0932 \u092d\u0947\u091c\u0928\u0947 \u092e\u0947\u0902 \u0938\u092e\u092f \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u092a\u0947\u091f \u092d\u0930 \u0917\u092f\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0916\u093e\u0928\u0947 \u0914\u0930 \u0916\u093e\u0928\u093e \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u0941\u0926 \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 20 \u092e\u093f\u0928\u091f \u0926\u0947\u0928\u0947 \u0938\u0947, \u0906\u092a \u0907\u0928 \u0938\u093f\u0917\u094d\u0928\u0932 \u0915\u094b \u092a\u0939\u091a\u093e\u0928\u0928\u0947 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0930\u0916\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u091f\u0947\u0915\u094d\u0938\u091a\u0930 \u0915\u093e \u092e\u091c\u093c\u093e \u0932\u0947 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u0907\u0938\u0938\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u092a\u0942\u0930\u093e \u0905\u0928\u0941\u092d\u0935 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u0902\u0924\u0941\u0937\u094d\u091f\u093f \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li>\u0916\u093e\u0928\u093e \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u091a\u092c\u093e\u0928\u0947 \u0938\u0947 \u0921\u093e\u0907\u091c\u0947\u0936\u0928 \u092a\u094d\u0930\u094b\u0938\u0947\u0938 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li>\u092f\u0939 \u0916\u093e\u0928\u0947 \u0915\u094b \u091b\u094b\u091f\u0947, \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u091a\u0928\u0947 \u0935\u093e\u0932\u0947 \u091f\u0941\u0915\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0924\u094b\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0915\u094b \u090f\u092c\u094d\u091c\u0949\u0930\u094d\u092c \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li>20-\u092e\u093f\u0928\u091f \u0915\u093e \u0928\u093f\u092f\u092e \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092a\u0930 \u092e\u094c\u091c\u0942\u0926 \u0914\u0930 \u092b\u094b\u0915\u0938\u094d\u0921 \u0930\u0939\u0928\u0947 \u0938\u0947 \u092c\u093f\u0928\u093e \u0938\u094b\u091a\u0947-\u0938\u092e\u091d\u0947 \u092f\u093e \u0907\u092e\u094b\u0936\u0928\u0932 \u0939\u094b\u0915\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0939\u0947\u0932\u094d\u0926\u0940 \u0930\u093f\u0936\u094d\u0924\u093e \u092c\u0928\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20-%E0%A4%AE%E0%A4%BF%E0%A4%A8%E0%A4%9F_%E0%A4%95%E0%A5%87_%E0%A4%A8%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%8B_%E0%A4%85%E0%A4%AA%E0%A4%A8%E0%A5%80_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%86%E0%A4%A6%E0%A4%A4%E0%A5%8B%E0%A4%82_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B6%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%B2_%E0%A4%95%E0%A4%B0%E0%A4%A8%E0%A5%87_%E0%A4%95%E0%A5%87_%E0%A4%B2%E0%A4%BF%E0%A4%8F\"><\/span><strong>20-<\/strong><strong>\u092e\u093f\u0928\u091f \u0915\u0947 \u0928\u093f\u092f\u092e \u0915\u094b \u0905\u092a\u0928\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u091a\u092c\u093e\u090f\u0902:<\/strong> \u0928\u093f\u0917\u0932\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u0930 \u092c\u093e\u0907\u091f \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u091a\u092c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932\u0947\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092c\u0930\u094d\u0924\u0928 \u0928\u0940\u091a\u0947 \u0930\u0916\u0947\u0902:<\/strong> \u092c\u093e\u0907\u091f \u0915\u0947 \u092c\u0940\u091a \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092c\u0930\u094d\u0924\u0928 \u0928\u0940\u091a\u0947 \u0930\u0916\u0947\u0902\u0964 \u0907\u0938\u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u093e \u0916\u093e\u0928\u093e \u091c\u0932\u094d\u0926\u0940-\u091c\u0932\u094d\u0926\u0940 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li><strong>\u092a\u093e\u0928\u0940 \u0915\u0940 \u091a\u0941\u0938\u094d\u0915\u0940 \u0932\u0947\u0902:<\/strong> \u092c\u093e\u0907\u091f \u0915\u0947 \u092c\u0940\u091a \u092a\u093e\u0928\u0940 \u0915\u0940 \u091a\u0941\u0938\u094d\u0915\u0940 \u0932\u0947\u0902\u0964 \u0907\u0938\u0938\u0947 \u092a\u0947\u091f \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u091a\u0940\u091c\u093c\u094b\u0902 \u0938\u0947 \u092c\u091a\u0947\u0902: \u0916\u093e\u0924\u0947 \u0938\u092e\u092f \u091f\u0940\u0935\u0940 \u0926\u0947\u0916\u0928\u0947, \u0938\u0941\u0928\u0928\u0947 \u092f\u093e \u092a\u0922\u093c\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f \u092c\u093e\u0924\u091a\u0940\u0924 \u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092a\u0930 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u092b\u094b\u0915\u0938 \u0915\u0930 \u0938\u0915\u0947\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%96%E0%A4%BE%E0%A4%B8_%E0%A4%AC%E0%A4%BE%E0%A4%A4\"><\/span><strong>\u0916\u093e\u0938 \u092c\u093e\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u090f\u0915 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0915\u093e\u092e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u091c\u092c \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0938\u0939\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0939\u094b \u0924\u094b \u092f\u0939 \u0907\u0924\u0928\u093e \u092d\u0940 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0907\u0938 \u0938\u092b\u093c\u0930 \u092e\u0947\u0902, \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0947 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0938\u093f\u0930\u094d\u092b\u093c \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u092e\u0947\u0902 \u0915\u094d\u092f\u093e \u0939\u0948, \u0907\u0938 \u092a\u0930 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0930\u0916\u0928\u093e \u0939\u0940 \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u091f \u0915\u093e \u0938\u093e\u0907\u091c\u093c \u092d\u0940\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0938\u092b\u093c\u0930 \u0906\u092a\u0915\u0940 \u092a\u094d\u0932\u0947\u091f \u0915\u093e \u0938\u093e\u0907\u091c\u093c \u091b\u094b\u091f\u093e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0915 \u092c\u093e\u0930 \u0939\u094b \u091c\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0914\u0930 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0915\u0947 \u092c\u0940\u091a \u0915\u0947 \u0928\u093e\u091c\u0941\u0915 \u092c\u0948\u0932\u0947\u0902\u0938 \u0915\u094b \u0938\u092e\u091d\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0939\u0947\u0932\u094d\u0926\u0940 \u0914\u0930 \u0916\u0941\u0936\u0939\u093e\u0932 \u091c\u093c\u093f\u0902\u0926\u0917\u0940 \u0915\u093e \u0930\u093e\u091c\u093c \u0916\u0941\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0916\u0942\u092c \u0938\u093e\u0930\u0940 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0905\u092a\u0928\u093e\u090f\u0901, \u0914\u0930 \u091c\u093e\u092a\u093e\u0928\u0940 \u092a\u0930\u0902\u092a\u0930\u093e \u0915\u0940 &#8216;\u0939\u093e\u0930\u093e \u0939\u093e\u091a\u0940 \u092c\u0941&#8217; \u0915\u0940 \u0938\u0940\u0916 \u0905\u092a\u0928\u093e\u090f\u0901\u0964 \u092f\u0947 \u0938\u092d\u0940 \u092e\u0941\u092e\u0915\u093f\u0928 \u0915\u0926\u092e \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a \u0914\u0930 \u0905\u0926\u0930\u0915 \u092d\u0940 \u0916\u093e\u090f\u0901\u0964 \u0907\u0938\u0938\u0947 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0938\u0949\u0932\u094d\u092f\u0941\u092c\u0932 \u092b\u093c\u093e\u0907\u092c\u0930 \u0915\u094b \u0928 \u092d\u0942\u0932\u0947\u0902\u0964 \u092f\u0939 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0921\u093e\u0907\u091f \u0915\u093e \u090f\u0915 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u0938\u0947 \u0914\u0930 \u0938\u0939\u0940 \u0911\u0930\u094d\u0921\u0930 \u092e\u0947\u0902 \u0916\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0938\u093f\u0930\u094d\u092b\u093c \u092a\u094d\u0932\u0947\u091f \u0924\u0915 \u0939\u0940 \u0938\u0940\u092e\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u2014 \u092f\u0939 \u0921\u094d\u0930\u093f\u0902\u0915\u094d\u0938 \u0914\u0930 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u092a\u0930 \u092d\u0940 \u0905\u0938\u0930 \u0921\u093e\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0915\u094d\u0915\u093e \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u091c\u094b \u0917\u093f\u0932\u093e\u0938 \u0917\u091f\u0915 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0909\u0928\u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0905\u0928\u0939\u0947\u0932\u094d\u0926\u0940 \u091a\u0940\u091c\u093c\u0947\u0902 \u0928 \u0939\u094b\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u0930\u093e\u091c\u093c \u0907\u091a\u094d\u091b\u093e\u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0938\u092e\u091d\u0926\u093e\u0930\u0940 \u092e\u0947\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092a\u094b\u0937\u093f\u0924 \u0914\u0930 \u0916\u0942\u092c\u0938\u0942\u0930\u0924\u0940 \u0938\u0947 \u092c\u0948\u0932\u0947\u0902\u0938\u094d\u0921 \u091c\u093c\u093f\u0902\u0926\u0917\u0940 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0915\u094b \u0905\u092a\u0928\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><strong>FAQs<\/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-1769881792718\"><strong class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0938\u0947 \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0901, \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u0905\u0938\u0930\u0926\u093e\u0930 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<br\/>\u0906\u092a \u091c\u093f\u0924\u0928\u093e \u0916\u093e\u0928\u093e \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0938\u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092e\u0948\u0928\u0947\u091c \u0915\u0930\u0915\u0947, \u0906\u092a \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0935\u091c\u093c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0915\u092e\u0940 \u092a\u0942\u0930\u0940 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1769881799922\"><strong class=\"schema-faq-question\"><strong>\u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092a\u094b\u0930\u094d\u0936\u0928 \u0938\u093e\u0907\u091c\u093c \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092a\u094b\u0930\u094d\u0936\u0928 \u0938\u093e\u0907\u091c\u093c \u0909\u092e\u094d\u0930, \u090f\u0915\u094d\u091f\u093f\u0935\u093f\u091f\u0940 \u0932\u0947\u0935\u0932 \u0914\u0930 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u093c\u094d\u092e \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<br\/>\u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0947 \u092e\u093f\u0915\u094d\u0938 \u0935\u093e\u0932\u0947 \u092c\u0948\u0932\u0947\u0902\u0938\u094d\u0921 \u092a\u094b\u0930\u094d\u0936\u0928 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class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092a\u094d\u0932\u0947\u091f \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092a\u094d\u0932\u0947\u091f\u094d\u0938 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926\u0917\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<br\/>\u0907\u0928 \u092a\u094d\u0932\u0947\u091f\u094b\u0902 \u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u092b\u093c\u0942\u0921 \u0917\u094d\u0930\u0941\u092a \u0915\u0947 \u0932\u093f\u090f \u0905\u0932\u0917-\u0905\u0932\u0917 \u0938\u0947\u0915\u094d\u0936\u0928 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\u0938\u092c\u094d\u091c\u093c\u093f\u092f\u093e\u0902 \u0914\u0930 \u092b\u093c\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0928\u0947 \u0915\u0940 \u091a\u0940\u091c\u093c\u0947\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1769881827539\"><strong class=\"schema-faq-question\"><strong>\u0915\u094d\u092f\u093e \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u093e\u0928\u093e \u0921\u093e\u0907\u091c\u0947\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0902, \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u093e\u0928\u093e \u0905\u0915\u094d\u0938\u0930 \u0921\u093e\u0907\u091c\u0947\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<br\/>\u0915\u092e 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\u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u091a\u093e\u0935\u0932 \u0915\u093e \u0930\u093f\u0915\u092e\u0947\u0902\u0921\u0947\u0921 \u092a\u094b\u0930\u094d\u0936\u0928 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u0938\u094d\u091f\u0948\u0902\u0921\u0930\u094d\u0921 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0932\u0917\u092d\u0917 1\/2 \u0938\u0947 1 \u0915\u092a \u092a\u0915\u093e \u0939\u0941\u0906 \u091a\u093e\u0935\u0932 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<br\/>\u0939\u0930 \u0915\u093f\u0938\u0940 \u0915\u0940 \u0921\u093e\u0907\u091f \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u093e \u0914\u0930 \u090f\u0915 \u0905\u091a\u094d\u091b\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091a\u093e\u0935\u0932 \u0915\u094b \u0926\u0942\u0938\u0930\u0947 \u092b\u093c\u0942\u0921 \u0917\u094d\u0930\u0941\u092a \u0915\u0947 \u0938\u093e\u0925 \u092c\u0948\u0932\u0947\u0902\u0938 \u0915\u0930\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p> <\/div> <\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0905\u092a\u0928\u093e \u0939\u0947\u0932\u094d\u0926\u0940 \u0935\u091c\u093c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b \u0930\u0939\u0940 \u0939\u0948? \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u094b \u0905\u092a\u0928\u0940 \u0932\u093e\u0907\u092b\u0938\u094d\u091f\u093e\u0907\u0932 \u092c\u0928\u093e\u090f\u0902 \u2212 \u0906\u0930\u093e\u092e \u0938\u0947 \u0921\u093e\u0907\u091c\u0947\u0936\u0928 \u0914\u0930 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0947 \u0906\u0938\u093e\u0928 \u091f\u093f\u092a\u094d\u0938 \u0906\u091c\u093c\u092e\u093e\u090f\u0902!<\/p>\n","protected":false},"author":121,"featured_media":12404,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[103],"class_list":["post-12403","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>\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092a\u093e\u091a\u0928 \u0914\u0930 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0930\u094d\u0936\u0928 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 - Happytummy<\/title>\n<meta name=\"description\" content=\"\u0905\u092a\u0928\u093e \u0939\u0947\u0932\u094d\u0926\u0940 \u0935\u091c\u093c\u0928 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\u0939\u0948\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#faq-question-1769881819647","position":5,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/paachan-ke-liye-portion-size-in-hindi\/#faq-question-1769881819647","name":"\u0915\u094c\u0928 \u0938\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u091a\u0940\u091c\u093c\u0947\u0902 \u092b\u093c\u0948\u091f \u092c\u0930\u094d\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0915\u094b\u0908 \u0916\u093e\u0938 \u0916\u093e\u0928\u093e \u091c\u093e\u0926\u0941\u0908 \u0930\u0942\u092a \u0938\u0947 \u092b\u093c\u0948\u091f \u092c\u0930\u094d\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u0916\u093e\u0928\u0947 \u0915\u0940 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