\u0648\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0646\u0633\u0628\u0629 \u0636\u0626\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0627\u0646 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u062e\u0628\u0632 \u0628\u0633\u0628\u0628 \u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0642\u062f \u0627\u0631\u062a\u0628\u0637 \u0628\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633\u060c \u0627\u0646\u0647\u0627 \u062e\u064a\u0627\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n
\u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644<\/h2>\n![\"\"](\"https:\/\/www.fivehearthome.com\/wp-content\/uploads\/2019\/09\/Best-Whole-Wheat-Bread-Recipe-by-Five-Heart-Home-14-500x465.jpg\")
<\/figure>\n\u0648\u0642\u062f \u062a\u0645 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 (43g) \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0642\u0628\u0644\u00a0\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 .<\/a><\/p>\n\n- \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong>: 80<\/li>\n
- \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>: 0g<\/li>\n
- \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645<\/strong>: 170mg<\/li>\n
- \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong>: 20g<\/li>\n
- \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong>: 3g<\/li>\n
- \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a<\/strong>: 4g<\/li>\n
- \u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 5\u063a<\/li>\n<\/ul>\n
\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h3>\n
\u064a\u062a\u0645 \u062a\u062d\u0645\u064a\u0644 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 – \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u064a\u0628\u0642\u064a\u0643 \u0623\u0643\u0645\u0644 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0634\u0631\u064a\u062d\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u0639\u0644\u0649 \u0645\u0627 \u0628\u064a\u0646 12 \u0625\u0644\u0649 20 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u060c \u0648\u0647\u064a \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646\u0647\u0627 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 (3 \u063a\u0631\u0627\u0645\u0627\u062a \u0644\u0643\u0644 \u0634\u0631\u064a\u062d\u0629).<\/p>\n
\u0642\u062f \u064a\u0643\u0648\u0646 \u0628\u0639\u0636 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629. \u0627\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0639\u0644\u0645 \u062d\u0648\u0644 \u0645\u0627 \u0643\u0646\u062a \u062a\u062d\u0635\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u062e\u0637 “\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629” \u0645\u0646 \u0639\u0644\u0627\u0645\u0629 \u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u063a\u0630\u064a\u0629.<\/p>\n
\u0627\u0644\u062f\u0647\u0648\u0646<\/h3>\n
\u0645\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0635\u0646\u0639 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0632\u064a\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629\u060c \u0641\u0625\u0646\u0647 \u0644\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646. \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u062a\u0633\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0632\u064a\u0648\u062a \u0642\u062f \u0627\u0633\u062a\u062e\u062f\u0645\u062a \u0641\u064a \u0627\u0644\u062e\u0628\u0632 \u0645\u062a\u062c\u0631 \u0627\u0634\u062a\u0631\u0649.<\/p>\n
\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h3>\n
\u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u060c \u0643\u0645\u0627 \u0627\u0646\u0647\u0627 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0628 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0646\u0628\u0627\u062a\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0634\u0631\u064a\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 5 \u063a\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n
\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646<\/h3>\n
\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0645\u0627 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0634\u0631\u0643\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062e\u0635\u064a\u0628 \u0648 \/ \u0623\u0648 \u0627\u0644\u062a\u062d\u0635\u064a\u0646. \u0645\u0639\u0638\u0645 \u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 (\u0623\u0642\u0644 \u0645\u0646 10\u066a RDI) \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646\u060c \u0627\u0644\u0631\u064a\u0628\u0648\u0641\u0644\u0627\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646\u060c \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0648\u0635\u0641\u0629 \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u0645\u0644\u062d\u060c \u0641\u0625\u0646 \u0627\u0644\u062e\u0628\u0632 \u064a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645.<\/p>\n
\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629<\/h2>\n
\u062e\u0628\u0632 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u0642\u062f\u0645 \u0639\u062f\u062f\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646 \u0645\u062d\u062a\u0648\u0627\u0647 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u0622\u062b\u0627\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646.<\/p>\n
\u064a\u0639\u0632\u0632 \u0627\u0644\u0647\u0636\u0645 \u0627\u0644\u0635\u062d\u064a<\/h3>\n![\"\"](\"https:\/\/www.educationworld.in\/wp-content\/uploads\/2020\/03\/GUT-HEALTH.jpg\")
<\/figure>\n\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0647\u064a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0647\u0627\u0645\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u062d\u0645\u0627\u0645 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u064a\u0645\u0647\u062f \u0627\u0644\u0637\u0631\u064a\u0642 \u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u0632\u062f\u0647\u0631. \u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0645\u0627 \u064a\u0633\u0645\u0649 “\u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062d\u064a\u0648\u064a\u0629” \u062a\u0623\u062b\u064a\u0631 \u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0648\u062a\u062d\u0635\u064a\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u064a.<\/span>1<\/sup><\/p>\n\u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628<\/h3>\n![\"\"](\"https:\/\/p4x6v3e7.stackpathcdn.com\/wp-content\/uploads\/2018\/02\/Heart-Health-4.jpg\")
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