{"id":18205,"date":"2024-07-13T00:00:15","date_gmt":"2024-07-13T00:00:15","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18205"},"modified":"2024-07-13T16:50:42","modified_gmt":"2024-07-13T16:50:42","slug":"5-must-have-components-for-a-well-balanced-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/5-must-have-components-for-a-well-balanced-diet\/","title":{"rendered":"\u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0918\u091f\u0915\u094b\u0902 \u0915\u094b \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f"},"content":{"rendered":"<p><em>Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The right way is to achieve a balanced diet that contains carbohydrates, proteins, fat, fibre, vitamins and minerals in the right proportions.<\/em><\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"544\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/07\/Learn-From-Professor-Manish1-1024x544.jpg\" alt=\"\" class=\"wp-image-18210\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Learn-From-Professor-Manish1-1024x544.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Learn-From-Professor-Manish1-300x159.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Learn-From-Professor-Manish1-768x408.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Learn-From-Professor-Manish1.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Learn From Professor Manish &#8211; 1<\/figcaption><\/figure> <h3 class=\"wp-block-heading\" id=\"heading_0\"><strong>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><\/h3> <p>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0926\u0930\u094d\u0936 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0905\u0928\u0941\u092a\u093e\u0924 \u092e\u0947\u0902 \u0938\u092d\u0940 \u092a\u094d\u0930\u092e\u0941\u0916 \u0916\u093e\u0926\u094d\u092f \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0939\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0905\u0932\u0917 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0906\u0939\u093e\u0930 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0938\u0947 \u0926\u0942\u0938\u0930\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u090f\u0915 \u0910\u0938\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0915\u0947 \u091c\u094b \u0938\u092e\u0917\u094d\u0930 \u0939\u0948 \u091c\u094b \u0938\u092d\u0940 \u0916\u093e\u0926\u094d\u092f \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u094b \u0915\u0935\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094b\u0921\u093f\u092f\u092e, \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0914\u0930 \u091a\u0940\u0928\u0940 \u091c\u0948\u0938\u0947 \u0905\u0935\u093e\u0902\u091b\u0928\u0940\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e \u0939\u0948, \u0906\u092a \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940 \u0915\u0940 \u0930\u093e\u0939 \u092a\u0930 \u0939\u094b\u0902\u0917\u0947\u0964<br\/><\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"450\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/07\/1626258032_eat_big_450.jpg\" alt=\"\" class=\"wp-image-18206\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/1626258032_eat_big_450.jpg 898w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/1626258032_eat_big_450-300x150.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/1626258032_eat_big_450-768x385.jpg 768w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><\/figure> <h2 class=\"wp-block-heading\" id=\"heading_1\"><strong>\u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u092e\u0939\u0924\u094d\u0935:<\/strong><\/h2> <p>\u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0928\u093f\u0930\u0902\u0924\u0930 \u0935\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902 \u0909\u092e\u094d\u0930, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u094d\u0924\u0930 \u0914\u0930 \u0935\u091c\u0928 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 \u0909\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940, \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935-\u0918\u0928\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u0948\u0938\u0947 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u0926\u0941\u092c\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0901 \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0932\u0947\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u0932\u093e\u092d \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; \u2713 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0935\u093f\u0915\u093e\u0938<\/p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; \u2713 \u0935\u091c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u093e \u0939\u0948<\/p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; \u2713 \u092c\u0947\u0939\u0924\u0930 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930<\/p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; \u2713 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/p> <p>\u2713 \u0905\u0935\u0938\u093e\u0926 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935-\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<\/p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; \u2713 \u0906\u092a\u0915\u094b \u0917\u0948\u0930-\u0938\u0902\u091a\u093e\u0930\u0940 \u0930\u094b\u0917\u094b\u0902 \u091c\u0948\u0938\u0947 \u092e\u094b\u091f\u093e\u092a\u093e, \u092e\u0927\u0941\u092e\u0947\u0939, \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0915\u0948\u0902\u0938\u0930 \u0938\u0947 \u092c\u091a\u093e\u0924\u093e \u0939\u0948\u0964&nbsp;<\/p> <h3 class=\"wp-block-heading\" id=\"heading_2\"><strong>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0918\u091f\u0915:<\/strong><\/h3> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/07\/Components-of-Balanced-Diet.png\" alt=\"\" class=\"wp-image-18207\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Components-of-Balanced-Diet.png 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Components-of-Balanced-Diet-300x225.png 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Components-of-Balanced-Diet-768x576.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h4 class=\"wp-block-heading\"><strong>1.<\/strong> <strong>\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f: \u0936\u0930\u0940\u0930 \u0915\u093e \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0930\u094b\u0924<\/strong><\/h4> <p>\u090a\u0930\u094d\u091c\u093e \u0915\u093e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0930\u094b\u0924, \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u092e\u0947\u0902 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u0932\u0917\u092d\u0917 60% \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u0940 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u090a\u0930\u094d\u091c\u093e \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u094b \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u0947 \u092a\u0942\u0930\u093e \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964&nbsp; \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u091c\u0948\u0938\u0947 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c-\u0917\u0947\u0939\u0942\u0902, \u092c\u093e\u091c\u0930\u093e, \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 \u0906\u0926\u093f \u0938\u0947 \u092c\u0941\u0926\u094d\u0927\u093f\u092e\u093e\u0928\u0940 \u0938\u0947 \u091a\u0941\u0928\u0947\u0902\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>2. \u092a\u094d\u0930\u094b\u091f\u0940\u0928: \u091c\u0940\u0935\u0928 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0916\u0902\u0921<\/strong><\/h4> <p><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/strong>\u00a0\u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0928\u090f \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u091c\u0940\u0935\u0928 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u091a\u0930\u0923\u094b\u0902 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964 \u0926\u0948\u0928\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0932\u0917\u092d\u0917 25% \u0926\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u0906\u0928\u093e \u091a\u093e\u0939\u093f\u090f- \u092e\u0942\u0902\u0917 \u0926\u093e\u0932, \u0909\u0921\u093c\u0926 \u0926\u093e\u0932 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0902 \u091c\u0948\u0938\u0947-\u0915\u093f\u0921\u0928\u0940 \u092c\u0940\u0928\u094d\u0938 (\u0930\u093e\u091c\u092e\u093e), \u0915\u093e\u0932\u0940 \u0906\u0902\u0916\u094b\u0902 \u0935\u093e\u0932\u0940 \u092c\u0940\u0928\u094d\u0938 (\u0932\u094b\u092c\u093f\u092f\u093e), \u0914\u0930 \u091b\u094b\u0932\u0947 (\u091a\u0928\u093e)\u0964 \u0926\u0942\u0927 \u0914\u0930 \u0926\u0942\u0927 \u0938\u0947 \u092c\u0928\u0947 \u0909\u0924\u094d\u092a\u093e\u0926 \u091c\u0948\u0938\u0947 -\u092a\u0928\u0940\u0930, \u0926\u0939\u0940 \u0914\u0930 \u0926\u0939\u0940 \u092d\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u092e\u093e\u0902\u0938\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0905\u0902\u0921\u0947, \u092e\u091b\u0932\u0940 \u0914\u0930 \u0926\u0941\u092c\u0932\u093e \u092e\u093e\u0902\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>3. \u0935\u0938\u093e: \u0906\u0935\u0936\u094d\u092f\u0915 \u090a\u0930\u094d\u091c\u093e \u092d\u0902\u0921\u093e\u0930<\/strong><\/h4> <p>\u0935\u0938\u093e \u0926\u0948\u0928\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u093e \u0932\u0917\u092d\u0917 15% \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u0935\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u092d\u0902\u0921\u093e\u0930\u0923 \u0914\u0930 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964 \u0915\u093f\u0938\u0940 \u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0935\u0938\u093e \u0915\u0947 \u0915\u0941\u091b \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u092a\u0949\u0932\u0940\u0905\u0928\u0938\u0947\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e \u091c\u0948\u0938\u0947 \u0938\u0928 \u092c\u0940\u091c, \u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c \u0906\u0926\u093f, \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e \u091c\u0948\u0938\u0947\u00a0<strong>\u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932<\/strong>, \u0924\u093f\u0932 \u0915\u093e \u0924\u0947\u0932 \u0906\u0926\u093f, \u0914\u0930 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u091c\u0948\u0938\u0947 \u092e\u0915\u094d\u0916\u0928, \u0914\u0930 \u0918\u0940 &#8211; \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0928\u094d\u0939\u0947\u0902 \u092e\u0949\u0921\u0930\u0947\u0936\u0928 \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u092f\u093e\u0926 \u0930\u0916\u0947\u0902\u0964<\/p> <h4 class=\"wp-block-heading\">4.\u00a0<strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928: \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u093e\u0935\u0930\u0939\u093e\u0909\u0938<\/strong><\/h4> <p>\u092a\u094d\u0930\u092e\u0941\u0916 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u0947\u0902 \u090f (\u0926\u0943\u0937\u094d\u091f\u093f \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u0947 \u0932\u093f\u090f), \u092c\u0940 (\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u091a\u092f\u093e\u092a\u091a\u092f \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f), \u0938\u0940 (\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0947 \u0932\u093f\u090f), \u0921\u0940 (\u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f), \u0908 (\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902), \u0914\u0930 \u0915\u0947 (\u0930\u0915\u094d\u0924 \u0915\u0947 \u0925\u0915\u094d\u0915\u0947 \u0915\u0947 \u0932\u093f\u090f) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u092d\u0942\u092e\u093f\u0915\u093e:<\/strong><\/h4> <p>\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0905\u0935\u0936\u094b\u0937\u0923 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e:<\/strong><\/h4> <p>\u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0938\u0947 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e (\u0906\u0930\u0921\u0940\u090f) \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 75-90 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0939\u0948, \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0932\u093f\u090f, \u092f\u0939 600-800 \u0906\u0908\u092f\u0942 \u0939\u0948\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u0906\u0939\u093e\u0930 \u0938\u094d\u0930\u094b\u0924:<\/strong><\/h4> <p><strong>A. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Vegetarian Sources:&nbsp;<\/strong>Carrots, Sweet Potatoes, Spinach and Leafy greens<\/li><li><strong>Non-vegetarian Sources:&nbsp;<\/strong>Liver, Fish<\/li><\/ul> <p><strong>B. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 (\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928):<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Vegetarian Sources:&nbsp;<\/strong>Legumes, Whole Grains, Nuts and Seeds<\/li><li><strong>Non-vegetarian Sources:&nbsp;<\/strong>Lean Meats, Fish<\/li><\/ul> <p><strong>C. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Vegetarian Sources:&nbsp;<\/strong>Citrus Fruits (i.e. Oranges, grapefruits, and lemons) and Berries (i.e. Strawberries, blueberries, and raspberries)<\/li><li><strong>Non-vegetarian Sources:&nbsp;<\/strong>Fish: Some fish, like mackerel, contain vitamin C.<\/li><\/ul> <p><strong>D. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Vegetarian Sources:&nbsp;<\/strong>Fortified Foods: Some vegetarian foods, like fortified plant-based milk and cereals<\/li><li><strong>Non-vegetarian Sources:&nbsp;<\/strong>Fatty Fish: salmon and mackerel and Egg Yolks<\/li><\/ul> <p><strong>E. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Vegetarian Sources:&nbsp;<\/strong>Nuts and Seeds: Almonds and sunflower. Spinach<\/li><li><strong>Non-vegetarian Sources:&nbsp;<\/strong>Salmon<\/li><\/ul> <p><strong>F. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Vegetarian Sources:\u00a0<\/strong>Leafy Greens: Kale, spinach, and broccoli<\/li><li><strong>Non-vegetarian Sources:\u00a0<\/strong>Animal liver<\/li><\/ul> <h3 class=\"wp-block-heading\"><strong>5. \u0916\u0928\u093f\u091c: \u092e\u0942\u0915 \u0928\u093f\u092f\u093e\u092e\u0915<\/strong><\/h3> <p>\u0906\u0935\u0936\u094d\u092f\u0915 \u0916\u0928\u093f\u091c\u094b\u0902 \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e (\u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f), \u0932\u094b\u0939\u093e (\u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u0930\u093f\u0935\u0939\u0928 \u0915\u0947 \u0932\u093f\u090f), \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e (\u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0947 \u0932\u093f\u090f), \u0914\u0930 \u0915\u0908 \u0905\u0928\u094d\u092f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0905\u0926\u094d\u0935\u093f\u0924\u0940\u092f \u0915\u093e\u0930\u094d\u092f \u0915\u0947 \u0938\u093e\u0925\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u092d\u0942\u092e\u093f\u0915\u093e:<\/strong><\/h4> <p>\u0916\u0928\u093f\u091c \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 (\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e) \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e, \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u0930\u093f\u0935\u0939\u0928 (\u0932\u094b\u0939\u093e) \u0915\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u093e, \u0914\u0930 \u0930\u0915\u094d\u0924\u091a\u093e\u092a (\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e) \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u093e\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e:<\/strong><\/h4> <p>\u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902 \u0915\u093e\u092b\u0940 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u0921\u0940\u090f \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0932\u0917\u092d\u0917 1000-1300 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0939\u0948, \u091c\u092c\u0915\u093f \u0932\u094b\u0939\u0947 \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u0935\u092f\u0938\u094d\u0915 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0932\u0917\u092d\u0917 8-18 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u0935\u092f\u0938\u094d\u0915 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 8 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0939\u0948\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u0906\u0939\u093e\u0930 \u0938\u094d\u0930\u094b\u0924:<\/strong><\/h4> <h5 class=\"wp-block-heading\"><strong>A. \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e:<\/strong><\/h5> <h6 class=\"wp-block-heading\"><strong>Vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Dairy Products:<\/strong>&nbsp;Milk, yogurt, and cheese<\/li><li><strong>Leafy Greens:<\/strong>&nbsp;Collard greens, kale, and bok choy<\/li><li><strong>Fortified Foods:<\/strong>&nbsp;Some plant-based milk alternatives<\/li><\/ul> <h6 class=\"wp-block-heading\"><strong>Non-vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li>Sardines, Salmon<\/li><\/ul> <h5 class=\"wp-block-heading\"><strong>B. \u0932\u094b\u0939\u093e:<\/strong><\/h5> <h6 class=\"wp-block-heading\"><strong>Vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Legumes:<\/strong>&nbsp;Lentils, chickpeas, and kidney beans<\/li><li><strong>Leafy Greens:<\/strong>&nbsp;Spinach and kale contain non-heme iron.<\/li><li><strong>Fortified Foods:<\/strong>&nbsp;Some breakfast cereals are fortified with iron.<\/li><\/ul> <h6 class=\"wp-block-heading\"><strong>Non-vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Lean Meats:<\/strong>&nbsp;Beef, chicken, and turkey<\/li><li><strong>Fish:<\/strong>&nbsp;Fatty fish like tuna and mackerel<\/li><\/ul> <h5 class=\"wp-block-heading\"><strong>C. \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e:<\/strong><\/h5> <h6 class=\"wp-block-heading\"><strong>Vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Bananas<\/strong><\/li><li><strong>Legumes:<\/strong>&nbsp;Beans and lentils;<\/li><li><strong>Potatoes:&nbsp;<\/strong>Potatoes &amp; sweet potatoes.<\/li><\/ul> <h6 class=\"wp-block-heading\"><strong>Non-vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Fish:<\/strong>&nbsp;Salmon and tuna contain potassium.<\/li><\/ul> <h5 class=\"wp-block-heading\"><strong>D. \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e:<\/strong><\/h5> <h6 class=\"wp-block-heading\"><strong>Vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Nuts and Seeds:<\/strong>&nbsp;Almonds, cashews, and sunflower seeds<\/li><li><strong>Leafy Greens:<\/strong>&nbsp;Spinach and Swiss chard<\/li><li><strong>Whole Grains:<\/strong>&nbsp;Whole wheat, brown rice, and oats<\/li><\/ul> <h6 class=\"wp-block-heading\"><strong>Non-vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Fish:<\/strong>&nbsp;Mackerel and pollock are sources of magnesium.<\/li><\/ul> <h5 class=\"wp-block-heading\"><strong>E. \u091c\u093f\u0902\u0915:<\/strong><\/h5> <h6 class=\"wp-block-heading\"><strong>Vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Legumes:<\/strong>&nbsp;Lentils, chickpeas, and beans<\/li><li><strong>Nuts and Seeds:<\/strong>&nbsp;Pumpkin seeds and cashews<\/li><\/ul> <h6 class=\"wp-block-heading\"><strong>Non-vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Lean Meats:<\/strong>&nbsp;Beef, pork, and chicken<\/li><\/ul> <h5 class=\"wp-block-heading\"><strong>F. \u0906\u092f\u094b\u0921\u0940\u0928:<\/strong><\/h5> <h6 class=\"wp-block-heading\"><strong>Vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Seaweed:<\/strong>&nbsp;Some types of seaweed, like kelp<\/li><\/ul> <h6 class=\"wp-block-heading\"><strong>Non-vegetarian Sources:<\/strong><\/h6> <ul class=\"wp-block-list\"><li><strong>Fish:<\/strong>&nbsp;Seafood, especially cod and tuna<\/li><\/ul> <h4 class=\"wp-block-heading\"><strong>6. \u091c\u0932: \u091c\u0940\u0935\u0928 \u0915\u093e \u0905\u092e\u0943\u0924<\/strong><\/h4> <p>\u092a\u093e\u0928\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e \u091c\u0940\u0935\u0928 \u0905\u0915\u0932\u094d\u092a\u0928\u0940\u092f \u0939\u0948\u0964 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u092a\u094b\u0937\u0923 \u0918\u091f\u0915 \u091c\u094b \u0936\u0930\u0940\u0930 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u0947 \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u094b \u091a\u093f\u0915\u0928\u093e\u0908 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u0905\u0902\u0917\u094b\u0902 \u0914\u0930 \u090a\u0924\u0915\u094b\u0902 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u093e\u0928\u0940 \u0906\u092a\u0915\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0915\u0947 \u092a\u0930\u093f\u0935\u0939\u0928 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0939\u0930 \u0926\u093f\u0928 \u0915\u092e \u0938\u0947 \u0915\u092e 8 \u0917\u093f\u0932\u093e\u0938 \u092a\u093e\u0928\u0940 \u092a\u0940\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u092d\u0942\u092e\u093f\u0915\u093e:<\/strong><\/h4> <p>\u092a\u093e\u0928\u0940 \u0936\u0930\u0940\u0930 \u0915\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u093f\u0932\u093e\u092f\u0915 \u0939\u0948, \u092a\u093e\u091a\u0928 \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0924\u093e\u092a\u092e\u093e\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u092a\u0930\u093f\u0935\u0939\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u093e \u0939\u0948\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e:<\/strong><\/h4> <p>\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092a\u093e\u0928\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 8 \u0915\u092a (64 \u0914\u0902\u0938) \u0939\u0948, \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u094d\u0924\u0930, \u091c\u0932\u0935\u093e\u092f\u0941 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u091c\u0948\u0938\u0947 \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"heading_3\"><strong>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u092a \u0915\u0947 \u0932\u093f\u090f \u0915\u0926\u092e:<\/strong><\/h3> <p>1.&nbsp;&nbsp;&nbsp; \u0905\u092a\u0928\u0947 \u0906\u0927\u0947 \u0905\u0928\u093e\u091c \u0915\u094b \u0938\u093e\u092c\u0941\u0924 \u0914\u0930 \u091c\u091f\u093f\u0932 \u092c\u0928\u093e\u090f\u0902\u0964<\/p> <p>2.&nbsp;&nbsp;&nbsp; \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928-\u0926\u0942\u0927 \u0914\u0930 \u0926\u0942\u0927 \u0909\u0924\u094d\u092a\u093e\u0926, \u0926\u093e\u0932\u0947\u0902 \u0914\u0930 \u0932\u0940\u0928 \u092e\u0940\u091f \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p> <p>3.&nbsp;&nbsp;&nbsp; \u0905\u0927\u093f\u0915 \u0930\u0902\u0917\u0940\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0914\u0930 \u092b\u0932 \u0916\u093e\u090f\u0902\u0964<\/p> <p>4.&nbsp;&nbsp;&nbsp; \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0928\u092e\u0915 \u0914\u0930 \u091a\u0940\u0928\u0940 \u092e\u0947\u0902 \u0915\u091f\u094c\u0924\u0940 \u0915\u0930\u0947\u0902\u0964<\/p> <p>5.&nbsp;&nbsp;&nbsp; \u0938\u092e\u091d\u0926\u093e\u0930\u0940 \u0938\u0947 \u0916\u093e\u090f\u0902, \u0926\u0947\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0915\u094d\u092f\u093e \u0916\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>6.&nbsp;&nbsp;&nbsp; \u092d\u094b\u091c\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0924\u092f \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0938 \u092a\u0930 \u091f\u093f\u0915\u0947 \u0930\u0939\u0947\u0902\u0964<\/p> <p>7.&nbsp;&nbsp;&nbsp; \u091c\u094d\u092f\u093e\u0926\u093e \u091c\u0930\u0942\u0930\u0940 \u092d\u0942\u0916 \u0932\u0917\u0928\u0947 \u092a\u0930 \u0939\u0940 \u0916\u093e\u090f\u0902\u0964<\/p> <p>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u093e\u0928\u0935 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0906\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u093f\u0938\u094d\u091f\u092e \u092c\u0940\u092e\u093e\u0930\u0940, \u0938\u0902\u0915\u094d\u0930\u092e\u0923, \u0925\u0915\u093e\u0928 \u0914\u0930 \u0916\u0930\u093e\u092c \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0938\u0947 \u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u0948\u0964 \u091c\u094b \u092c\u091a\u094d\u091a\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u0935\u0902\u091a\u093f\u0924 \u0939\u0948\u0902, \u0935\u0947 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0938\u0902\u092c\u0902\u0927\u0940 \u092e\u0941\u0926\u094d\u0926\u094b\u0902, \u0916\u0930\u093e\u092c \u0936\u0948\u0915\u094d\u0937\u0923\u093f\u0915 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0914\u0930 \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u094d\u0930\u0935\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"heading_4\"><strong>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/strong><\/h3> <p>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930 \u091a\u0941\u0928\u0928\u093e \u090f\u0915 \u0916\u0941\u0936\u0939\u093e\u0932 \u0914\u0930 \u0905\u0928\u0941\u0936\u093e\u0938\u093f\u0924 \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940 \u0915\u093e \u0928\u0947\u0924\u0943\u0924\u094d\u0935 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u0926\u092e \u0939\u0948\u0964<\/p> <p>\u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u090f\u0915 \u092e\u091c\u092c\u0942\u0924 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964<\/p> <p>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u091c\u0948\u0938\u0947 \u092e\u094b\u091f\u093e\u092a\u093e, \u092e\u0927\u0941\u092e\u0947\u0939, \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0915\u0948\u0902\u0938\u0930 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0938\u0947 \u092c\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u090f\u0915 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u00a0<strong>\u0906\u0926\u0930\u094d\u0936 \u0936\u0930\u0940\u0930 \u0915\u093e \u0935\u091c\u0928<\/strong>.<\/p> <p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093e\u092d \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\" id=\"heading_5\"><strong>\u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925:<\/strong><\/h3> <p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0938\u0947 \u0926\u0942\u0930 \u0930\u0939\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u0938\u092e\u0942\u0939\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p> <p>\u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/p> <p>\u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c<\/p> <p>\u091a\u0940\u0928\u0940 \u0914\u0930 \u0928\u092e\u0915 \u0921\u093e\u0932\u093e<\/p> <p>\u0932\u093e\u0932 \u0914\u0930 \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u092e\u093e\u0902\u0938<\/p> <p>\u0936\u0930\u093e\u092c<\/p> <p>\u091f\u094d\u0930\u093e\u0902\u0938 \u0914\u0930 \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e<\/p> <h3 class=\"wp-block-heading\" id=\"heading_6\"><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/strong><\/h3> <h4 class=\"wp-block-heading\"><strong>7 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><\/h4> <p>\u0938\u093e\u0924 \u092a\u094d\u0930\u092e\u0941\u0916 \u0916\u093e\u0926\u094d\u092f \u0918\u091f\u0915\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p> <p><strong>\u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/strong>: \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0947\u0902\u0964 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0930\u0902\u0917\u094b\u0902 \u0914\u0930 \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u0936\u093e\u0928\u093e \u0932\u0917\u093e\u0913\u0964<\/p> <p><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/strong>: \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0932\u0940\u0928 \u092e\u0940\u091f, \u092e\u091b\u0932\u0940, \u0905\u0902\u0921\u0947, \u092c\u0940\u0928\u094d\u0938 \u0914\u0930 \u0928\u091f\u094d\u0938 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p> <p><strong>\u0926\u0941\u0917\u094d\u0927\u0936\u093e\u0932\u093e<\/strong>: \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0926\u0942\u0927, \u0926\u0939\u0940 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902, \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0926\u093e\u0902\u0924\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0902\u0964<\/p> <p><strong>\u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e<\/strong>: \u0906\u0935\u0936\u094d\u092f\u0915 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u090f\u0935\u094b\u0915\u093e\u0921\u094b, \u0928\u091f, \u092c\u0940\u091c \u0914\u0930 \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932 \u091c\u0948\u0938\u0947 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902\u0964<\/p> <p><strong>\u092b\u0932\u093f\u092f\u093e\u0902<\/strong>: \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u093e\u0932, \u092e\u091f\u0930 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p> <p><strong>\u091c\u0932\u092f\u094b\u091c\u0928<\/strong>: \u092a\u093e\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0905\u091a\u094d\u091b\u093e \u091c\u0932\u092f\u094b\u091c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902, \u091c\u094b \u0938\u092d\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 5 \u092e\u0939\u0924\u094d\u0935 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><\/h4> <p>\u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0917\u093e\u0930\u0902\u091f\u0940 \u0926\u0947\u0924\u093e \u0939\u0948 \u0915\u093f \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u0915\u093e\u0938, \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f\u094d\u0938 \u0914\u0930 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0905\u091a\u094d\u091b\u093e \u092a\u094b\u0937\u0923 \u0926\u0948\u0928\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u092e\u0927\u0941\u092e\u0947\u0939 \u0914\u0930 \u0915\u0941\u091b \u0915\u0948\u0902\u0938\u0930 \u091c\u0948\u0938\u0947 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0935\u093f\u0915\u093e\u0930\u094b\u0902 \u0915\u093e \u0916\u0924\u0930\u093e \u0938\u093e\u092c\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092e\u094b\u091f\u093e\u092a\u0947 \u0915\u094b \u0930\u094b\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0909\u091a\u093f\u0924 \u092a\u094b\u0937\u0923 \u092c\u0947\u0939\u0924\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948, \u0905\u0935\u0938\u093e\u0926 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0935\u093f\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <h4 class=\"wp-block-heading\"><strong>5 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><\/h4> <p>\u092a\u093e\u0902\u091a \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u091c\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0909\u0928\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u00a0<strong>\u0926\u0932\u093f\u092f\u093e<\/strong> <strong>\u0938\u093e\u092e\u0928 \u092e\u091b\u0932\u0940<\/strong>, <strong>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917<\/strong>, <strong>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 <\/strong>\u0914\u0930 <strong>\u0917\u094d\u0930\u0940\u0915 \u092f\u094b\u0917\u0930\u094d\u091f<\/strong>.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The 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