{"id":6268,"date":"2024-05-08T00:00:21","date_gmt":"2024-05-08T00:00:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6268"},"modified":"2024-05-08T17:18:58","modified_gmt":"2024-05-08T17:18:58","slug":"banana-health-benefit-before-and-after-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/banana-health-benefit-before-and-after-workout\/","title":{"rendered":"\u0932\u093e\u092d \u0914\u0930 \u0915\u0947\u0932\u0947 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u091c\u094b\u0916\u093f\u092e"},"content":{"rendered":"<\/p>\n<p>\u0915\u0947\u0932\u0947 \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u091c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 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\u091c\u0948\u0938\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u093e\u0964 \u092f\u0939 \u0921\u0949\u0915\u094d\u091f\u0930\u094b\u0902 \u0926\u094d\u0935\u093e\u0930\u093e \u0915\u0947\u0932\u0947 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u091c\u094b\u0916\u093f\u092e\u094b\u0902 \u0915\u0940 \u092d\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h2><a>\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/271\/271157\/bananas-chopped-up-in-a-bowl.jpg?w=1155&amp;h=1528\" alt=\"Bananas chopped up in a bowl\" \/><figcaption>\u0915\u0947\u0932\u0947 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0924\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/figcaption><\/figure>\n<p>\u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0905\u0928\u0941\u092d\u093e\u0917 \u0915\u0947\u0932\u0947 \u0915\u0947 \u0915\u0941\u091b \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0940 \u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092a\u094b\u0937\u0923 \u0915\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0930\u093e\u091c\u094d\u092f \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0915\u0943\u0937\u093f \u0935\u093f\u092d\u093e\u0917 (USDA) FoodData \u0915\u0947\u0902\u0926\u094d\u0930\u0940\u092f \u0921\u093e\u091f\u093e\u092c\u0947\u0938 \u0938\u0947 \u0906\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902 \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947\u00a0<em>\u0932\u093f\u090f 2015-2020 \u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u094b\u0902<\/em>\u0938\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0935\u0947 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\u0914\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0916\u092a\u0924 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b\u0924\u0940 \u0939\u0948 \u0915\u093f \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092a\u0930 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0909\u092a\u0930\u094b\u0915\u094d\u0924 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 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href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6272006\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u091c\u093e\u0902\u091a<\/a>\u00a0\u092e\u0947\u0902 \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0932\u0947\u0915\u094d\u091f\u093f\u0928, \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/142595.php\">\u0932\u094d\u092f\u0942\u0915\u0947\u092e\u093f\u092f\u093e<\/a>\u00a0\u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0932\u0947\u0915\u094d\u091f\u093f\u0928 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u093e \u0915\u093e\u092e 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\u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u0915\u0939\u093e \u0915\u093f \u091c\u093f\u0928 \u092c\u091a\u094d\u091a\u094b\u0902 \u0928\u0947 \u0915\u0947\u0932\u0947, \u0938\u0902\u0924\u0930\u0947 \u0915\u093e \u0930\u0938 \u092f\u093e \u0926\u094b\u0928\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e, \u0909\u0928\u092e\u0947\u0902 \u0932\u094d\u092f\u0942\u0915\u0947\u092e\u093f\u092f\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u094b\u0928\u0947 \u0915\u093e \u0916\u0924\u0930\u093e \u0915\u092e \u0926\u093f\u0916\u093e\u0908 \u0926\u093f\u092f\u093e \u0964<\/p>\n<p>\u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0932\u0947\u0916\u0915\u094b\u0902 \u0928\u0947 \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u092f\u093e \u0915\u093f \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u092d\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923 \u0939\u0948\u0902\u0964<\/p>\n<h3>\u0926\u093f\u0932 \u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/h3>\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940\u0964 \u0907\u0928 \u0938\u092d\u0940 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0926\u093f\u0932 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0964<\/p>\n<p>\u090f\u0915 \u0968\u0966\u0967\u096d \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u090f\u0915 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902 \u090f\u0915 \u0915\u092e \u092b\u093e\u0907\u092c\u0930 \u0906\u0939\u093e\u0930 \u092a\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u093e \u0916\u0924\u0930\u093e \u0915\u092e \u0939\u0948 \u0964 \u091c\u094b \u0932\u094b\u0917 \u0905\u0927\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0924\u0947 \u0925\u0947, \u0909\u0928\u092e\u0947\u0902 \u0915\u092e \u0918\u0928\u0924\u094d\u0935 \u0935\u093e\u0932\u0947 \u0932\u093f\u092a\u094b\u092a\u094d\u0930\u094b\u091f\u0940\u0928 (\u090f\u0932\u0921\u0940\u090f\u0932), \u092f\u093e &#8220;\u0916\u0930\u093e\u092c&#8221; \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e \u0938\u094d\u0924\u0930 \u092d\u0940 \u0915\u092e \u0939\u094b\u0924\u093e \u0925\u093e\u0964<\/p>\n<h3>\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c\u093c<\/h3>\n<p><a href=\"https:\/\/www.diabetes.org\/nutrition\/healthy-food-choices-made-easy\/fruit\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928<\/a>\u00a0\u0915\u0947\u0932\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u092b\u0932 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0935\u0947\u00a0<a href=\"https:\/\/www.diabetes.org\/nutrition\/understanding-carbs\/get-to-know-carbs\" target=\"_blank\" rel=\"noreferrer noopener\">\u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/a>\u00a0\u0915\u093f \u092b\u093e\u0907\u092c\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u0968\u0966\u0967\u096e\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5883628\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e<\/a>\u00a0\u0915\u0947 \u0932\u0947\u0916\u0915 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u0928\u093f\u0915\u093e\u0932\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0906\u0939\u093e\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0914\u0930 \u091c\u094b \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u0930\u094b\u0917 \u0939\u0948 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h3>\u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/h3>\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0947 \u0926\u094b\u0928\u094b\u0902 \u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0915\u0947\u0932\u093e \u090f\u0915 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u093e \u0932\u0917\u092d\u0917 10% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u092d\u0940 \u090f\u0915 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538142\/\" target=\"_blank\" rel=\"noreferrer noopener\">BRAT \u0906\u0939\u093e\u0930<\/a>\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u0941\u091b \u0921\u0949\u0915\u094d\u091f\u0930\u094b\u0902 \u0926\u0938\u094d\u0924 \u0915\u0947 \u0907\u0932\u093e\u091c \u0915\u0947 \u0932\u093f\u090f \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0964 BRAT \u0915\u0947\u0932\u0947, \u091a\u093e\u0935\u0932, applesauce, \u0914\u0930 \u091f\u094b\u0938\u094d\u091f \u0915\u0947 \u0932\u093f\u090f \u0916\u0921\u093c\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0926\u0938\u094d\u0924 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u092a\u093e\u0928\u0940 \u0914\u0930 \u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u0932\u093e\u0907\u091f\u094d\u0938 \u0915\u093e \u0928\u0941\u0915\u0938\u093e\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u0947\u0932\u0947 \u0907\u0928 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u091c\u0917\u0939 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u090f\u0915 \u0968\u0966\u0967\u0968\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmid\/22923336\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0905\u0927\u094d\u092f\u092f\u0928<\/a>\u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092d\u0921\u093c\u0915\u093e\u090a \u0906\u0902\u0924\u094d\u0930 \u0930\u094b\u0917 (IBD) \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928, \u0917\u0948\u0938, \u0914\u0930 \u092a\u0947\u091f \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0947\u0932\u0947 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0916\u0915\u094b\u0902 \u0915\u093e \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u0928\u093f\u0915\u093e\u0932\u093e \u0964<\/p>\n<p><a href=\"https:\/\/www.crohnscolitisfoundation.org\/sites\/default\/files\/legacy\/assets\/pdfs\/diet-nutrition-2013.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u094d\u0930\u094b\u0928 \u0914\u0930 \u0915\u094b\u0932\u093e\u0907\u091f\u093f\u0938 \u092b\u093e\u0909\u0902\u0921\u0947\u0936\u0928 \u0911\u092b \u0905\u092e\u0947\u0930\u093f\u0915\u093e<\/a>\u00a0\u0905\u092a\u0928\u0947 \u0921\u093e\u0907\u091f \u092a\u094d\u0932\u093e\u0928 \u092e\u0947\u0902 \u0938\u094d\u0928\u0948\u0915 \u092b\u0942\u0921 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0947\u0932\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h3>\u0938\u094d\u092e\u0943\u0924\u093f \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u093e \u0914\u0930 \u092e\u0942\u0921 \u092c\u0922\u093c\u093e\u0928\u093e<\/h3>\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u091f\u094d\u0930\u093f\u092a\u094d\u091f\u094b\u092b\u093e\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u090f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u091c\u094b \u0938\u094d\u092e\u0943\u0924\u093f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091a\u0940\u091c\u094b\u0902 \u0915\u094b \u0938\u0940\u0916\u0928\u0947 \u0914\u0930 \u092f\u093e\u0926 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u092e\u0942\u0921 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2><a>\u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e<\/a><\/h2>\n<p>\u0915\u0947\u0932\u0947 \u0916\u0928\u093f\u091c \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u092c\u093e\u0939\u0930 \u0914\u0930 \u092c\u093e\u0939\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0914\u0930 \u0905\u092a\u0936\u093f\u0937\u094d\u091f \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u0947 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u0928\u0941\u092c\u0902\u0927 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u091c\u0935\u093e\u092c \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u092c\u0928\u0940 \u0930\u0939\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u092a\u0930 \u0938\u094b\u0921\u093f\u092f\u092e \u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092a\u0925\u0930\u0940 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u0926\u0932\u0947 \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u093f\u0921\u0928\u0940 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0915\u093f \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0940 \u0938\u0939\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092c\u0928\u0940 \u0930\u0939\u0947\u0964<\/p>\n<p>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/341529\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">422 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/a>\u00a0(\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e) \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u091c\u0948\u0938\u0947 \u0906\u0939\u093e\u0930 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964 \u0905\u0928\u094d\u092f\u0925\u093e, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0911\u0928\u0932\u093e\u0907\u0928 \u0916\u0930\u0940\u0926\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902\u0964<\/p>\n<h2><a>\u092a\u094b\u0937\u093e\u0939\u093e\u0930<\/a><\/h2>\n<p>\u0928\u0940\u091a\u0947 \u0926\u0940 \u0917\u0908 \u0924\u093e\u0932\u093f\u0915\u093e \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169238\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u0947\u0932\u0947<\/a>\u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0926\u093f\u0916\u093e\u0924\u0940 \u0939\u0948 \u0964 \u092f\u0939 \u092d\u0940 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u093f\u0924\u0928\u093e \u090f\u0915 \u0935\u092f\u0938\u094d\u0915 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u00a0<a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-7\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>\u0939\u0948, \u0905\u092e\u0947\u0930\u093f\u0915\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 2015-2020 \u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u094b\u0902 \u0915\u0947<\/em><\/a>\u0905\u0928\u0941\u0938\u093e\u0930 \u0964 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u090f\u0902 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u0902\u0917 \u0914\u0930 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>\u092a\u0941\u0937\u094d\u091f\u093f\u0915\u0930<\/strong><\/td>\n<td><strong>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0930\u093e\u0936\u093f<\/strong><\/td>\n<td><strong>\u0926\u0948\u0928\u093f\u0915 \u0935\u092f\u0938\u094d\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span>\u090a\u0930\u094d\u091c\u093e<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/245588.php\">(\u0915\u0948\u0932\u094b\u0930\u0940<\/a><\/span>)<\/td>\n<td>105<\/td>\n<td>1,800\u20133,000<\/td>\n<\/tr>\n<tr>\n<td>\u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (\u091c\u0940)<\/td>\n<td>27, 14.4 \u0917\u094d\u0930\u093e\u092e \u091a\u0940\u0928\u0940 \u0938\u0939\u093f\u0924<\/td>\n<td>130<\/td>\n<\/tr>\n<tr>\n<td>\u092b\u093e\u0907\u092c\u0930 (\u091c\u0940)<\/td>\n<td>3.1<\/td>\n<td>25.2\u201333.6<\/td>\n<\/tr>\n<tr>\n<td>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 (\u091c\u0940)<\/td>\n<td>1.3<\/td>\n<td>46\u201356<\/td>\n<\/tr>\n<tr>\n<td>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e)<\/td>\n<td>31.9<\/td>\n<td>320\u2013420<\/td>\n<\/tr>\n<tr>\n<td>\u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e)<\/td>\n<td>26<\/td>\n<td>700<\/td>\n<\/tr>\n<tr>\n<td>\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e)<\/td>\n<td>422<\/td>\n<td>4,700<\/td>\n<\/tr>\n<tr>\n<td>\u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e (\u090f\u092e\u0938\u0940\u091c\u0940) \u092e\u0947\u0902 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e<\/td>\n<td>1.9<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>\u0915\u094b\u0932\u0940\u0928 (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e)<\/td>\n<td>11.6<\/td>\n<td>425\u2013550<\/td>\n<\/tr>\n<tr>\n<td>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e)<\/td>\n<td>10.3<\/td>\n<td>75\u201390<\/td>\n<\/tr>\n<tr>\n<td>\u092b\u094b\u0932\u0947\u091f (\u090f\u092e\u0938\u0940\u091c\u0940 \u0921\u092b\u0947)<\/td>\n<td>23.6<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>\u092c\u0940\u091f\u093e \u0915\u0948\u0930\u094b\u091f\u0940\u0928 (\u090f\u092e\u0938\u0940\u091c\u0940)<\/td>\n<td>30.7<\/td>\n<td>\u0915\u094b\u0908 \u0921\u0947\u091f\u093e \u0928\u0939\u0940\u0902<\/td>\n<\/tr>\n<tr>\n<td>\u0905\u0932\u094d\u092b\u093e \u0915\u0948\u0930\u094b\u091f\u0940\u0928 (\u090f\u092e\u0938\u0940\u091c\u0940)<\/td>\n<td>29.5<\/td>\n<td>\u0915\u094b\u0908 \u0921\u0947\u091f\u093e \u0928\u0939\u0940\u0902<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\u0905\u0932\u094d\u092b\u093e \u0914\u0930 \u092c\u0940\u091f\u093e \u0915\u0948\u0930\u094b\u091f\u0940\u0928, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e, \u0915\u094b\u0932\u0940\u0928 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u092d\u0940 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0917\u0941\u0923 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2><a>\u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0915\u0947\u0932\u0947<\/a><\/h2>\n<p>\u0924\u093e\u091c\u093e \u0915\u0947\u0932\u0947 \u0938\u093e\u0932 \u092d\u0930 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902\u0964 \u0915\u0941\u091b \u092b\u0932\u094b\u0902 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0915\u0947\u0932\u0947 \u091a\u0941\u0928\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092a\u0915\u093e\u0928\u093e \u091c\u093e\u0930\u0940 \u0930\u0916\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0915\u0947\u0932\u0947 \u0915\u092e\u0930\u0947 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092a\u0930 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092a\u0915\u093e\u0928\u093e \u0939\u094b\u0917\u093e \u0964 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092a\u0915\u093e\u0928\u093e, \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u090f\u0915 \u0915\u093e\u0917\u091c \u092c\u0948\u0917 \u092e\u0947\u0902 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0930\u0947\u092b\u094d\u0930\u093f\u091c\u0930\u0947\u091f\u0947\u0921 \u0915\u0947\u0932\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092a\u0915\u0947\u0902\u0917\u0947\u0964 \u0915\u0947\u0932\u0947 \u0915\u0947 \u092c\u093e\u0939\u0930\u0940 \u091b\u093f\u0932\u0915\u0947 \u092b\u094d\u0930\u093f\u091c \u092e\u0947\u0902 \u0915\u093e\u0932\u093e \u0939\u094b \u091c\u093e\u090f\u0917\u093e, \u0932\u0947\u0915\u093f\u0928 \u0915\u0947\u0932\u093e \u0916\u0941\u0926 \u0939\u0940 \u092c\u0930\u0915\u0930\u093e\u0930 \u0930\u0939\u0947\u0917\u093e\u0964<\/p>\n<h3>\u0938\u0947\u0935\u093e \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091f\u093f\u092a\u094d\u0938<\/h3>\n<p>\u092f\u0939\u093e\u0902 \u0915\u0947\u0932\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p>\n<ul>\n<li>\u0905\u0927\u093f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0938\u0941\u092c\u0939 \u0915\u0947 \u0905\u0928\u093e\u091c \u092f\u093e \u0926\u0932\u093f\u092f\u093e \u092e\u0947\u0902 \u090f\u0915 \u0915\u091f\u093e \u0939\u0941\u0906 \u0915\u0947\u0932\u093e \u091c\u094b\u0921\u093c\u0947\u0902\u0964<\/li>\n<li>\u092a\u0915\u0947 \u0939\u0941\u090f \u0915\u0947\u0932\u0947 \u0915\u094b \u092e\u0948\u0936 \u0915\u0930\u0947\u0902 \u0914\u0930 \u092c\u0947\u0915\u094d\u0921 \u0938\u093e\u092e\u093e\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u0915\u094d\u0916\u0928 \u092f\u093e \u0924\u0947\u0932 \u0915\u094b \u092c\u0926\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u090f\u0915 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092e\u0940\u0920\u093e \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u092e\u092b\u093f\u0928, \u0915\u0941\u0915\u0940\u091c\u093c, \u0914\u0930 \u0915\u0947\u0915 \u0915\u0947 \u0932\u093f\u090f \u092e\u0948\u0936 \u0915\u093f\u090f \u0939\u0941\u090f \u0915\u0947\u0932\u0947 \u091c\u094b\u0921\u093c\u0947\u0902 \u0964<\/li>\n<li>\u090f\u0915 \u0920\u0917 \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0932\u0947 \u091c\u094b\u0921\u093c\u0947\u0902\u0964<\/li>\n<li>\u090f\u0915 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