{"id":15674,"date":"2023-03-17T18:24:37","date_gmt":"2023-03-17T18:24:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15674"},"modified":"2023-03-17T18:24:42","modified_gmt":"2023-03-17T18:24:42","slug":"what-is-vitamin-b12-and-what-does-it-do","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/what-is-vitamin-b12-and-what-does-it-do\/","title":{"rendered":"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u094d\u092f\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0915\u094d\u092f\u093e \u0915\u0930\u0924\u093e \u0939\u0948?"},"content":{"rendered":"\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u090f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0930\u0915\u094d\u0924 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0921\u0940\u090f\u0928\u090f \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u0940 \u0938\u092d\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u0906\u0928\u0941\u0935\u0902\u0936\u093f\u0915 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092e\u0947\u0917\u093e\u0932\u094b\u092c\u094d\u0932\u093e\u0938\u094d\u091f\u093f\u0915 \u090f\u0928\u0940\u092e\u093f\u092f\u093e<\/a>\u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u090f\u0915 \u0930\u0915\u094d\u0924 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u091c\u094b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0925\u0915\u093e \u0926\u0947\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0915\u092e\u091c\u094b\u0930 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/CpYp4R4m4lUl8IdDwHTdZz2WL1U=\/1500x1000\/filters:no_upscale():max_bytes(150000):strip_icc()\/89411-b-complex-vitamins-5b083386ba6177003668e585.png\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h2\">\u092e\u0941\u091d\u0947 \u0915\u093f\u0924\u0928\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u091a\u093e\u0939\u093f\u090f?<\/h2>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0906\u092a\u0915\u094b \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u092f\u0939 \u0906\u092a\u0915\u0940 \u0909\u092e\u094d\u0930 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u0914\u0938\u0924 \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e (\u090f\u092e\u0938\u0940\u091c\u0940) \u092e\u0947\u0902 \u0928\u0940\u091a\u0947 \u0938\u0942\u091a\u0940\u092c\u0926\u094d\u0927&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0939\u0948\u0902:<\/a><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th scope=\"col\">\u091c\u0940\u0935\u0928 \u092e\u0902\u091a<\/th><th scope=\"col\">\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0930\u093e\u0936\u093f<\/th><\/tr><\/thead><tbody><tr><td>\u091c\u0928\u094d\u092e 6 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/td><td>0.4 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0936\u093f\u0936\u0941<\/a>&nbsp;7-12 \u092e\u0939\u0940\u0928\u0947<\/td><td>0.5 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u092c\u091a\u094d\u091a\u0947 1-3 \u0938\u093e\u0932<\/td><td>0.9 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u092c\u091a\u094d\u091a\u0947 4-8 \u0935\u0930\u094d\u0937<\/td><td>1.2 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u092c\u091a\u094d\u091a\u0947 9-13 \u0935\u0930\u094d\u0937<\/td><td>1.8 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u0915\u093f\u0936\u094b\u0930 14-18 \u0935\u0930\u094d\u0937<\/td><td>2.4 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u0935\u092f\u0938\u094d\u0915\u094b\u0902<\/td><td>2.4 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u0915\u093f\u0936\u094b\u0930 \u0914\u0930 \u092e\u0939\u093f\u0932\u093e\u090f\u0902<\/td><td>2.6 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><tr><td>\u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u093f\u0936\u094b\u0930 \u0914\u0930 \u092e\u0939\u093f\u0932\u093e\u0913\u0902<\/td><td>2.8 \u090f\u092e\u0938\u0940\u091c\u0940<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h3\">\u0915\u094d\u092f\u093e \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/jan\/vitamin-b12-rich-foods-1546508395.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12<\/a>&nbsp;\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092a\u0936\u0941 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0928\u093f\u0930\u094d\u092e\u093e\u0924\u093e \u0907\u0938\u0947 \u0915\u0941\u091b \u092e\u091c\u092c\u0942\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092e\u0947\u0902<\/a>&nbsp;\u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u094c\u0927\u0947 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u092c \u0924\u0915 \u0915\u093f \u0935\u0947 \u092e\u091c\u092c\u0942\u0924 \u0928 \u0939\u094b\u0902\u0964 \u0906\u092a \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0938\u0939\u093f\u0924 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0916\u093e\u0915\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u092e\u091b\u0932\u0940, \u092e\u093e\u0902\u0938,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092a\u094b\u0932\u094d\u091f\u094d\u0930\u0940,<\/a>\u0905\u0902\u0921\u0947, \u0926\u0942\u0927, \u0914\u0930 \u0905\u0928\u094d\u092f&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0921\u0947\u092f\u0930\u0940<\/a>&nbsp;\u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/li><li>\u0915\u094d\u0932\u0948\u092e \u0914\u0930 \u092c\u0940\u092b \u0932\u093f\u0935\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u093e \u0915\u0941\u091b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/li><li>\u0915\u0941\u091b \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0905\u0928\u093e\u091c,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092a\u094b\u0937\u0923 \u0916\u092e\u0940\u0930,<\/a>\u0914\u0930 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/li><\/ul>\n\n\n\n<p>\u092f\u0939 \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f \u0915\u094d\u092f\u093e \u0915\u093f\u0938\u0940 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940&nbsp;<em>12 \u091c\u094b\u0921\u093c\u093e<\/em>&nbsp;\u0917\u092f\u093e \u0939\u0948,&nbsp;<a href=\"https:\/\/www.fda.gov\/food\/new-nutrition-facts-label\/whats-new-nutrition-facts-label\">\u092a\u094b\u0937\u0923 \u0924\u0925\u094d\u092f \u0932\u0947\u092c\u0932<\/a>\u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0947\u0902 \u0964 \u0928\u093f\u0930\u094d\u092e\u093e\u0924\u093e\u0913\u0902 \u0915\u094b \u0932\u0947\u092c\u0932 \u092a\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0938\u0942\u091a\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u092f\u0926\u093f \u090f\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h4\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u093f\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.greatist.com\/wp-content\/uploads\/sites\/2\/2021\/06\/365740-7-14-Clone-Dont-B-Missing-Out-11-Best-B12-Supplements-of-2021-1200x628-Facebook-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u092e\u0932\u094d\u091f\u0940\u0935\u093f\u091f\u093e\u092e\u093f\u0928\/\u092e\u0932\u094d\u091f\u0940\u092e\u093f\u0928\u0930\u0932&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f<\/a>\u092e\u0947\u0902, \u092c\u0940-\u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u092e\u0947\u0902 \u0914\u0930 \u0915\u0947\u0935\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u092f\u0941\u0915\u094d\u0924 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f\u094d\u0938 \u092e\u0947\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0964 \u092f\u0939 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href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u090f\u0928\u0940\u092e\u093f\u092f\u093e,<\/a>\u090f\u0915 \u0911\u091f\u094b\u0907\u092e\u094d\u092f\u0942\u0928 \u0930\u094b\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b, \u0906\u0902\u0924\u0930\u093f\u0915 \u0915\u093e\u0930\u0915 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u0909\u0928\u094d\u0939\u0947\u0902 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u094b \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 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\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0907\u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0915\u094d\u0932\u094b\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0939\u0948 \u0915\u093f \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092e\u094c\u091c\u0942\u0926 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\u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928, \u092d\u0942\u0916 \u0915\u0940 \u0915\u092e\u0940, \u0935\u091c\u0928 \u0915\u092e \u0939\u094b\u0928\u093e \u0914\u0930 \u092c\u093e\u0902\u091d\u092a\u0928 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u0947 \u0939\u093e\u0925 \u0914\u0930 \u092a\u0948\u0930 \u0938\u0941\u0928\u094d\u0928 \u092f\u093e \u091d\u0941\u0928\u091d\u0941\u0928\u0940 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0905\u0928\u094d\u092f \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0902\u0924\u0941\u0932\u0928,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0905\u0935\u0938\u093e\u0926,<\/a>\u092d\u094d\u0930\u092e,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092e\u0928\u094b\u092d\u094d\u0930\u0902\u0936,<\/a>\u0916\u0930\u093e\u092c \u0938\u094d\u092e\u0943\u0924\u093f \u0914\u0930 \u092e\u0941\u0902\u0939 \u092f\u093e \u091c\u0940\u092d \u0915\u0940 \u092a\u0940\u0921\u093c\u093e \u0915\u0947 \u0938\u093e\u0925 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0936\u093f\u0936\u0941\u0913\u0902 \u092e\u0947\u0902, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0915\u093e\u092e\u092f\u093e\u092c \u0939\u094b\u0928\u0947 \u092e\u0947\u0902&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0935\u093f\u092b\u0932\u0924\u093e,<\/a>\u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u092e\u0940\u0932 \u0915\u0947 \u092a\u0924\u094d\u0925\u0930 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u092e\u0947\u0902 \u0926\u0947\u0930\u0940, \u0914\u0930 \u092e\u0947\u0917\u093e\u0932\u094b\u092c\u094d\u0932\u093e\u0938\u094d\u091f\u093f\u0915 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0915\u092e\u0940 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930<\/a>&nbsp;\u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 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\u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0902\u0938\u0930 \u0915\u093e&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0916\u0924\u0930\u093e<\/a>&nbsp;\u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0905\u0928\u094d\u092f \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u0928\u093f\u092e\u094d\u0928 \u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0902\u0938\u0930 \u0915\u093e \u0916\u0924\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948 \u092f\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 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href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0938\u094d\u091f\u094d\u0930\u094b\u0915<\/a><\/em><br>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 (\u0905\u0928\u094d\u092f&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928<\/a>\u0915\u0947 \u0938\u093e\u0925)&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0939\u094b\u092e\u094b\u0938\u093f\u0938\u094d\u091f\u0940\u0928<\/a>\u0915\u0947 \u0930\u0915\u094d\u0924 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0926\u093f\u0932 \u0915\u093e \u0926\u094c\u0930\u093e \u092a\u0921\u093c\u0928\u0947 \u092f\u093e \u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u0922\u093c\u0924\u0947 \u091c\u094b\u0916\u093f\u092e \u0938\u0947 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\u092a\u0941\u0930\u093e\u0928\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0915\u093e\u0930\u094d\u092f \u092a\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u092a\u0942\u0930\u0915\u0924\u093e \u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0922\u0902\u0917 \u0938\u0947 \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0927\u093f\u0915 \u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092a\u0930\u0940\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><em>\u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0927\u0940\u0930\u091c<\/em><br>\u0928\u093f\u0930\u094d\u092e\u093e\u0924\u093e \u0905\u0915\u094d\u0938\u0930 \u090a\u0930\u094d\u091c\u093e, \u090f\u0925\u0932\u0947\u091f\u093f\u0915 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0927\u0940\u0930\u091c \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092f\u0947 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0938\u0947 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 B12 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h8\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948?<\/h2>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u094b \u0915\u093f\u0938\u0940 \u092d\u0940 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u093e \u0915\u093e\u0930\u0923 \u0928\u0939\u0940\u0902 \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0909\u091a\u094d\u091a \u0916\u0941\u0930\u093e\u0915 \u092a\u0930 \u092d\u0940\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h9\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0926\u0935\u093e\u0913\u0902 \u092f\u093e \u0905\u0928\u094d\u092f \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0938\u093e\u0925 \u092c\u093e\u0924\u091a\u0940\u0924 \u0915\u0930\u0924\u093e \u0939\u0948?<\/h2>\n\n\n\n<p>\u0939\u093e\u0901\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092c\u093e\u0924\u091a\u0940\u0924<\/a>&nbsp;\u092f\u093e \u0915\u0941\u091b \u0926\u0935\u093e\u0913\u0902 \u0939\u0948 \u0915\u093f \u0906\u092a \u0932\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0902 \u0915\u0908 \u0909\u0926\u093e\u0939\u0930\u0923 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902 \u0964<\/p>\n\n\n\n<p><em>\u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0905\u0935\u0930\u094b\u0927\u0915<\/em><br>\u0932\u094b\u0917 \u092a\u093e\u091a\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0915\u0941\u091b \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u091c\u0948\u0938\u0947 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0938\u094b\u092b\u0947\u0917\u0932 \u092d\u093e\u091f\u093e \u0930\u094b\u0917 \u0914\u0930&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092a\u0947\u092a\u094d\u091f\u093f\u0915 \u0905\u0932\u094d\u0938\u0930 \u0930\u094b\u0917<\/a>\u0915\u0947 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0905\u0935\u0930\u094b\u0927\u0915 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0947 \u0926\u0935\u093e\u090f\u0902 \u092a\u0947\u091f \u092e\u0947\u0902 \u0939\u093e\u0907\u0921\u094d\u0930\u094b\u0915\u094d\u0932\u094b\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0915\u0940 \u0930\u093f\u0939\u093e\u0908 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930\u0915\u0947 \u092d\u094b\u091c\u0928 \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0905\u0935\u0936\u094b\u0937\u0923 \u092e\u0947\u0902 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u093f\u0915 \u090f\u0938\u093f\u0921 \u0905\u0935\u0930\u094b\u0927\u0915\u094b\u0902 \u092e\u0947\u0902 \u0913\u092e\u0947\u092a\u094d\u0930\u093e\u091c\u094b\u0932 (\u092a\u094d\u0930\u093f\u0932\u094b\u0915\u0947\u0915\u00ae), \u0932\u0948\u0902\u0938\u094b\u092a\u094d\u0930\u093e\u091c\u094b\u0932 (\u092a\u094d\u0930\u0940\u0935\u093e\u0938\u093f\u0921\u00ae), \u0938\u093f\u092e\u0947\u091f\u093f\u0921\u0940\u0928 (\u0924\u0917\u093e\u092e\u0947\u091f\u00ae) \u0914\u0930 \u0930\u093e\u0928\u0940\u0924\u093f\u0921\u0940\u0928 (\u091c\u093c\u0948\u0902\u091f\u0915\u00ae) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><em>\u092e\u0947\u091f\u092b\u093e\u0930\u094d\u092e\u093f\u0928 \u092e\u0947\u091f\u092b\u093e\u0930\u094d\u092e\u093f\u0928<\/em><br>\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u092a\u094d\u0930\u0940\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0914\u0930&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u092e\u0927\u0941\u092e\u0947\u0939<\/a>\u0915\u0947 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u091f\u092b\u093e\u0930\u094d\u092e\u093f\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0905\u0935\u0936\u094b\u0937\u0923 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u0930\u0915\u094d\u0924 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930, \u092b\u093e\u0930\u094d\u092e\u093e\u0938\u093f\u0938\u094d\u091f \u0914\u0930 \u0905\u0928\u094d\u092f&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e\u0913\u0902 \u0915\u094b<\/a>&nbsp;\u0915\u093f\u0938\u0940 \u092d\u0940 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0914\u0930 \u092a\u0930\u094d\u091a\u0947 \u092f\u093e \u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0932\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0913\u0935\u0930-\u0926-\u0915\u093e\u0909\u0902\u091f\u0930 \u0926\u0935\u093e\u0913\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u0924\u093e\u090f\u0902\u0964 \u0935\u0947 \u0906\u092a\u0915\u094b \u092c\u0924\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u094d\u092f\u093e \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0906\u092a\u0915\u0940 \u0926\u0935\u093e\u0913\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092c\u093e\u0924\u091a\u0940\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0935\u0947 \u092f\u0939 \u092d\u0940 \u0938\u092e\u091d\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0932\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0926\u0935\u093e\u090f\u0902 \u0907\u0938 \u092c\u093e\u0924 \u092e\u0947\u0902 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u0948\u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u092f\u093e \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h10\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092d\u094b\u091c\u0928<\/h2>\n\n\n\n<p>\u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u092d\u094b\u091c\u0928 \u0914\u0930 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0938\u092c\u0938\u0947 \u092e\u093f\u0932\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0902\u0918\u0940\u092f \u0938\u0930\u0915\u093e\u0930 \u0915\u0947&nbsp;<em><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u094b\u0902 \u0915\u0947<\/a><\/em>\u0905\u0928\u0941\u0938\u093e\u0930 \u0964 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930<\/a>\u0914\u0930 \u0905\u0928\u094d\u092f \u0918\u091f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u0941\u091b \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902, \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u090f\u0915 \u092f\u093e \u0905\u0927\u093f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 (\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u091c\u0948\u0938\u0947 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u091c\u0940\u0935\u0928 \u091a\u0930\u0923\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928) \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u093e \u0938\u0902\u092d\u0935 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u092a\u0948\u091f\u0930\u094d\u0928 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940&nbsp;<a href=\"https:\/\/www.dietaryguidelines.gov\/\"><em>\u0915\u0947 \u0932\u093f\u090f, \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902<\/em>&nbsp;<\/a>\u0914\u0930 \u0905\u092e\u0947\u0930\u093f\u0915\u093e\u0915\u0947 \u0915\u0943\u0937\u093f \u0935\u093f\u092d\u093e\u0917 \u0915\u0947 MyPlate \u0915\u0947 \u0932\u093f\u090f \u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 \u0926\u0947\u0916\u0947\u0902 \u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h11\">\u092e\u0948\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0939\u093e\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0902?<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f:<ul><li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f\u093e\u0932\u092f<\/a>&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12<\/a>&nbsp;\u092a\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0947\u0936\u0947\u0935\u0930 \u0924\u0925\u094d\u092f \u092a\u0924\u094d\u0930\u0915<\/li><li><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002403.htm\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12,<\/a>\u092e\u0947\u0921\u0932\u093e\u0907\u0928\u092a\u094d\u0932\u0938\u00ae<\/li><\/ul><\/li><li>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f:<ul><li>\u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0915\u0943\u0937\u093f \u0935\u093f\u092d\u093e\u0917<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">(USDA)<\/a>&nbsp;<a href=\"https:\/\/fdc.nal.usda.gov\/\">FoodData \u0938\u0947\u0902\u091f\u094d\u0930\u0932<\/a><\/li><li>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0938\u0942\u091a\u093f\u092f\u093e\u0902&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/VitaminB12-Food.pdf\">(\u092d\u094b\u091c\u0928<\/a>&nbsp;\u0926\u094d\u0935\u093e\u0930\u093e \u092f\u093e&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/VitaminB12-Content.pdf\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 12 \u0938\u093e\u092e\u0917\u094d\u0930\u0940<\/a>\u0926\u094d\u0935\u093e\u0930\u093e \u0938\u0942\u091a\u0940\u092c\u0926\u094d\u0927), \u092f\u0942\u090f\u0938\u0921\u0940\u090f<\/li><\/ul><\/li><li>\u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u091a\u0941\u0928\u0928\u0947 \u092a\u0930 \u0905\u0927\u093f\u0915 \u0938\u0932\u093e\u0939 \u0915\u0947 \u0932\u093f\u090f:<ul><li>\u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f\u093e\u0932\u092f&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/ODS_Frequently_Asked_Questions.aspx#Purchasing\">\u0905\u0915\u094d\u0938\u0930 \u0938\u0935\u093e\u0932 \u092a\u0942\u091b\u093e: \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u0915\u094c\u0928 \u0938\u093e \u092c\u094d\u0930\u093e\u0902\u0921 (\u0913\u0902) \u092e\u0948\u0902 \u0916\u0930\u0940\u0926 \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><\/ul><\/li><li>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u092a\u0948\u091f\u0930\u094d\u0928 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f:<ul><li><a href=\"https:\/\/www.myplate.gov\/\">\u092e\u093e\u0908\u092a\u094d\u0932\u0947\u091f<\/a><\/li><li><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><em>\u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936<\/em><\/a><\/li><\/ul><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"disc\">\u0905\u0938\u094d\u0935\u0940\u0915\u0930\u0923<\/h2>\n\n\n\n<p><em>\u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 (ODS) \u0915\u0947 \u0915\u093e\u0930\u094d\u092f\u093e\u0932\u092f \u0926\u094d\u0935\u093e\u0930\u093e \u0907\u0938 \u0924\u0925\u094d\u092f \u092a\u0924\u094d\u0930 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0939\u0948 \u0915\u093f \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0938\u0932\u093e\u0939 \u0915\u0940 \u091c\u0917\u0939 \u0928\u0939\u0940\u0902 \u0932\u0947\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u0939\u092e \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e\u0913\u0902 (\u0921\u0949\u0915\u094d\u091f\u0930, \u092a\u0902\u091c\u0940\u0915\u0943\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e, \u092b\u093e\u0930\u094d\u092e\u093e\u0938\u093f\u0938\u094d\u091f, \u0906\u0926\u093f) \u0938\u0947 \u0905\u092a\u0928\u0940 \u0930\u0941\u091a\u093f \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902, \u0906\u0939\u093e\u0930 \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902, \u092f\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u093e\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u094d\u092f\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0909\u0924\u094d\u092a\u093e\u0926 \u092f\u093e \u0938\u0947\u0935\u093e \u0915\u0947 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0936\u0928 \u092e\u0947\u0902 \u0915\u094b\u0908 \u092d\u0940 \u0909\u0932\u094d\u0932\u0947\u0916, \u092f\u093e \u0915\u093f\u0938\u0940 \u0938\u0902\u0917\u0920\u0928 \u092f\u093e \u092a\u0947\u0936\u0947\u0935\u0930 \u0938\u092e\u093e\u091c \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936, \u0909\u0938 \u0909\u0924\u094d\u092a\u093e\u0926, \u0938\u0947\u0935\u093e \u092f\u093e \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0938\u0932\u093e\u0939 \u0915\u0947 ODS \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u093e \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f\u0924\u094d\u0935 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094012 \u090f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0930\u0915\u094d\u0924 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15675,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[54,251,19],"tags":[],"class_list":["post-15674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-learn","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"hi","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/08\/vitamin-b12.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":251,"name":"Learn","count":77,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7141,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/15674","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/comments?post=15674"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/15674\/revisions"}],"predecessor-version":[{"id":15712,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/posts\/15674\/revisions\/15712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media\/15675"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/media?parent=15674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/categories?post=15674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/hi\/wp-json\/wp\/v2\/tags?post=15674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}