{"id":6386,"date":"2024-03-11T00:00:37","date_gmt":"2024-03-11T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6386"},"modified":"2024-03-11T17:29:12","modified_gmt":"2024-03-11T17:29:12","slug":"the-top-9-nuts-to-eat-for-better-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/the-top-9-nuts-to-eat-for-better-health\/","title":{"rendered":"\u0936\u0940\u0930\u094d\u0937 9 \u092a\u093e\u0917\u0932 \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f"},"content":{"rendered":"<\/p>\n<p>\u0928\u091f\u094d\u0938 \u0939\u0947\u0932\u094d\u0926\u0940 \u0938\u094d\u0928\u0948\u0915 \u0911\u092a\u094d\u0936\u0928 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0935\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0935\u0938\u093e \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0935\u0938\u093e \u0939\u094b\u0924\u0947 \u0939\u0948 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948 \u0964 \u0935\u0947 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092a\u093e\u0917\u0932 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 -\u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902\u0964<\/p>\n<p>\u092f\u0939\u093e\u0902 9 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u093e\u0932\u0940 \u092a\u093e\u0917\u0932 \u0914\u0930 \u0909\u0928\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902 \u0964<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/I\/81bp0f8kSUL._SL1500_.jpg\" alt=\"Healthy Nuts\" \/><\/figure>\n<h2><a>\u0928\u091f \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/a><\/h2>\n<p>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0924\u094c\u0930 \u092a\u0930, \u0928\u091f\u094d\u0938 \u0935\u0938\u093e, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u092b\u0948\u091f \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f \u0939\u094b\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0913\u092e\u0947\u0917\u093e-6 \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-3 \u092a\u0949\u0932\u0940\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0935\u0947 \u0915\u0941\u091b \u0938\u0902\u0924\u0943\u092a\u094d\u0924 \u0935\u0938\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0928\u091f\u094d\u0938 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092e\u093f\u0928\u0930\u0932\u094d\u0938 \u092d\u0940 \u092a\u0948\u0915 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0905\u0916\u0930\u094b\u091f \u0915\u0947 \u092c\u0922\u093c\u0924\u0947 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0940 \u0917\u0908 \u0939\u0948\u0964<\/p>\n<p>33 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947 \u090f\u0915 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0906\u0939\u093e\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092f\u093e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u094b \u0915\u093e\u092b\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092b\u093f\u0930 \u092d\u0940, \u0935\u091c\u0928 \u092a\u0930 \u0925\u094b\u0921\u093c\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0935\u091c\u0942\u0926, \u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u092a\u093e\u0917\u0932 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u0932\u094b\u0917 \u0928\u0939\u0940\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u0924\u0915 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0939 \u0909\u0928\u0915\u0940 \u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0928\u091f\u094d\u0938 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0914\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e \u0938\u094d\u0924\u0930\u0964<\/p>\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0967,\u0968\u0966\u0966 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u090f\u0915 \u092d\u0942\u092e\u0927\u094d\u092f \u0906\u0939\u093e\u0930 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 30 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0917\u0932 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0915\u0940 \u0935\u094d\u092f\u093e\u092a\u0915\u0924\u093e \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u092f\u093e \u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0942\u092e\u0927\u094d\u092f \u0906\u0939\u093e\u0930 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0915\u092e \u0939\u094b \u0917\u0908 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0928\u091f\u094d\u0938 \u0905\u0928\u094d\u092f \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0906\u092a\u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0928\u091f\u094d\u0938 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u0941\u091b \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0906\u092a\u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0928\u091f\u094d\u0938 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0938\u0939\u093f\u0924 \u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \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<\/blockquote>\n<h2><a>1. \u092c\u093e\u0926\u093e\u092e<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/msid-80072539,width-800,height-600,resizemode-75,imgsize-413553,pt-32,y_pad-40\/80072539.jpg\" alt=\"\" \/><\/figure>\n<p>\u092c\u093e\u0926\u093e\u092e \u092a\u0947\u0921\u093c \u0915\u0947 \u0928\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u0915\u0908 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u0938\u0947\u0935\u093e\u0930\u0924-28 \u0917\u094d\u0930\u093e\u092e \u092f\u093e \u090f\u0915 \u091b\u094b\u091f\u0947 \u0938\u0947 \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930-\u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u092a\u0948\u0915:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0161<\/li>\n<li><strong>\u0935\u0938\u093e:<\/strong>\u00a014 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong>\u00a06 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0915\u093e\u0930\u094d\u092c\u094d\u0938:<\/strong>\u00a06 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03.5 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong>\u00a0\u0938\u0902\u0926\u0930\u094d\u092d \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u0915\u093e 37% (\u0906\u0930\u0921\u0940\u0906\u0908)<\/li>\n<li><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 19%<\/li>\n<\/ul>\n<p>\u092c\u093e\u0926\u093e\u092e \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u0908 \u091b\u094b\u091f\u0947 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932, \u0915\u0941\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0915\u0943\u0924 \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u0939\u0948 \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u090f\u0915 \u092c\u0921\u093c\u093e \u0905\u0927\u094d\u092f\u092f\u0928 \u092a\u093e\u0902\u091a \u0905\u0902\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0915\u094b \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0914\u0930 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u0928\u093f\u0915\u093e\u0932\u093e \u0939\u0948 \u0915\u093f \u0938\u092c\u0942\u0924 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u091d\u093e\u0935 \u0939\u0948 \u0915\u093f \u092c\u093e\u0926\u093e\u092e \u0928\u093f\u0938\u094d\u0938\u0902\u0926\u0947\u0939 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0905\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0948 \u0964<\/p>\n<p>\u092b\u093f\u0930 \u092d\u0940, \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u092a\u0924 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092c\u093e\u0926\u093e\u092e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0914\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u092f\u093e \u092e\u094b\u091f\u093e\u092a\u0947 \u0938\u0947 \u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u092d\u094b\u091c\u0928 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0948 \u0915\u093f \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 30% \u0938\u0947 \u090f\u0915 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092c\u093e\u0926\u093e\u092e \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0905\u0902\u0924 \u092e\u0947\u0902, \u092c\u093e\u0926\u093e\u092e\u00a0<em>\u092c\u093f\u092b\u093f\u0921\u094b\u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e<\/em>\u00a0\u0914\u0930\u00a0<em>\u0932\u0948\u0915\u094d\u091f\u094b\u092c\u0947\u0938\u093f\u0932\u0938<\/em>\u0938\u0939\u093f\u0924 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u0906\u0902\u0924 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0915\u0947 \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093e \u092a\u0930 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u0921\u093e\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u0915\u0908 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0928 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u0940 \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0921\u093c\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<\/blockquote>\n<h2><a>2. \u092a\u093f\u0938\u094d\u0924\u093e<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/01\/pistachio-nut-732x549-thumbnail.jpg\" alt=\"\" \/><\/figure>\n<p>\u092a\u093f\u0938\u094d\u0924\u093e \u090f\u0915 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0938\u0947\u0935\u0928 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0916\u0930\u094b\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092b\u093e\u0907\u092c\u0930 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u092a\u093f\u0938\u094d\u0924\u093e \u0915\u0940 \u0938\u0947\u0935\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092e\u0947\u0902 \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>\u0915\u0948\u0932\u094b\u0930\u0940:<\/strong>\u00a0156<\/li>\n<li><strong>\u0935\u0938\u093e:<\/strong>\u00a012.5 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong>\u00a06 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0915\u093e\u0930\u094d\u092c\u094d\u0938:<\/strong>\u00a08 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:\u00a0<\/strong>\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 3%<\/li>\n<li><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 8%<\/li>\n<\/ul>\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939 \u092c\u093e\u0926\u093e\u092e \u0915\u0947 \u0932\u093f\u090f, \u092a\u093f\u0938\u094d\u0924\u093e \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u090f\u0915 \u0926\u093f\u0928 \u092e\u0947\u0902 2-3 \u0914\u0902\u0938 (56-84 \u0917\u094d\u0930\u093e\u092e) \u092a\u093f\u0938\u094d\u0924\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 &#8220;\u0905\u091a\u094d\u091b\u093e&#8221; \u090f\u091a\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u093f\u0938\u094d\u0924\u093e \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0935\u091c\u0928 \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0939\u093f\u0924 \u0905\u0928\u094d\u092f \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0938\u094d\u0925\u093f\u0924\u093f \u0911\u0915\u094d\u0938\u0940\u0921\u093e\u0907\u091c\u094d\u0921 \u0930\u0938\u093e\u092f\u0928\u094b\u0902 \u0915\u0947 \u0930\u0915\u094d\u0924 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0938\u0902\u0926\u0930\u094d\u092d\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0914\u0930 \u0915\u094d\u092f\u093e \u0939\u0948, \u092a\u093f\u0938\u094d\u0924\u093e \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \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<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092a\u093f\u0938\u094d\u0924\u093e \u092a\u093e\u0917\u0932 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u0948 \u091c\u092c \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u0938\u0947 \u0905\u0927\u093f\u0915 \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u093e\u092f\u093e \u0926\u093f\u0916\u093e\u0908 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<\/blockquote>\n<h2><a>3. \u0905\u0916\u0930\u094b\u091f<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.hindustantimes.com\/rf\/image_size_960x540\/HT\/p2\/2020\/12\/18\/Pictures\/_a7e6454c-4107-11eb-846d-e0066b9df566.jpg\" alt=\"\" \/><\/figure>\n<p>\u0905\u0916\u0930\u094b\u091f \u090f\u0915 \u092c\u0939\u0941\u0924 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0905\u0916\u0930\u094b\u091f \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0905\u0932\u094d\u092b\u093e-\u0932\u093f\u0928\u094b\u0932\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (ALA) \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0905\u0916\u0930\u094b\u091f \u0915\u0940 \u0938\u0947\u0935\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092e\u0947\u0902 \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0182<\/li>\n<li><strong>Fat:<\/strong>\u00a018 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02 grams<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 1%<\/li>\n<li><strong>Magnesium:<\/strong>\u00a011% of the RDI<\/li>\n<\/ul>\n<p>\u0905\u0916\u0930\u094b\u091f \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0938\u0902\u0916\u094d\u092f\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0916\u093e\u0908 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b ALA \u0914\u0930 \u0905\u0902\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0909\u0928\u0915\u0940 \u0909\u091a\u094d\u091a \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0915\u0908 \u092c\u0921\u093c\u0947 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0905\u0916\u0930\u094b\u091f \u0916\u093e\u0928\u0947 \u0938\u0947 \u0915\u0941\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0914\u0930 &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e\u092b\u0940 \u0915\u092e \u0939\u094b \u0917\u092f\u093e \u0939\u0948, \u091c\u092c\u0915\u093f &#8220;\u0905\u091a\u094d\u091b\u093e&#8221; \u090f\u091a\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u0947 \u0906\u092a\u0915\u0947 \u0938\u0902\u091a\u093e\u0930 \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092a\u094d\u0930\u0935\u093e\u0939 \u0938\u0939\u093f\u0924 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u0915\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u0916\u0930\u094b\u091f \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u0949\u0932\u0947\u091c \u0915\u0947 \u091b\u093e\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0905\u0916\u0930\u094b\u091f \u0916\u093e\u0928\u0947 \u0938\u0947 &#8220;\u0905\u092b\u0947\u0930\u0947\u0902\u091f \u0930\u0940\u091c\u0928\u093f\u0902\u0917&#8221; \u0928\u093e\u092e\u0915 \u0905\u0928\u0941\u092d\u0942\u0924\u093f \u0915\u093e \u092a\u0948\u092e\u093e\u0928\u093e \u092c\u0922\u093c \u0917\u092f\u093e, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u0938\u0941\u091d\u093e\u0935 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0905\u0916\u0930\u094b\u091f \u0915\u093e \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u092a\u0930 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0905\u0916\u0930\u094b\u091f \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f \u090f\u090f\u0932\u090f \u0914\u0930 \u0915\u0908 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u0905\u0916\u0930\u094b\u091f \u0916\u093e\u0928\u0947 \u0938\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0906\u092a\u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u094b \u092d\u0940 \u0932\u093e\u092d \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2><a>4. \u0915\u093e\u091c\u0942<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Half-dipped-nail-art-trend_mobilehome_1.jpg\" alt=\"\" \/><\/figure>\n<p>\u0915\u093e\u091c\u0942 \u092a\u0947\u0921\u093c \u0905\u0916\u0930\u094b\u091f \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0902 \u0914\u0930 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0939\u0948\u0964<\/p>\n<p>\u0915\u093e\u091c\u0942 \u0915\u0947 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0155<\/li>\n<li><strong>Fat:<\/strong>\u00a012 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a05 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a09 grams<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a01 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 1%<\/li>\n<li><strong>Magnesium:<\/strong>\u00a020% of the RDI<\/li>\n<\/ul>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092f\u0939 \u091c\u093e\u0902\u091a \u0915\u0940 \u0917\u0908 \u0939\u0948 \u0915\u093f \u0915\u094d\u092f\u093e \u0915\u093e\u091c\u0942 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0906\u0939\u093e\u0930 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0915\u093e\u091c\u0942 \u0938\u0947 20% \u0915\u0948\u0932\u094b\u0930\u0940 \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0941\u0906 \u0964<\/p>\n<p>\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u0917\u092f\u093e \u0915\u093f \u0915\u093e\u091c\u0942 \u0938\u0947 \u0906\u0939\u093e\u0930 \u0915\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u094d\u0937\u092e\u0924\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u0939\u0948 .<\/p>\n<p>\u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0915\u093e\u091c\u0942 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0906\u0939\u093e\u0930 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0938\u093f\u0902\u0921\u094d\u0930\u094b\u092e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u0905\u0928\u094d\u092f \u092c\u0921\u093c\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u0917\u092f\u093e \u0915\u093f \u0915\u093e\u091c\u0942 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0938\u0947 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u092e \u0939\u094b \u0917\u092f\u093e \u0914\u0930 &#8220;\u0905\u091a\u094d\u091b\u093e&#8221; \u090f\u091a\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c \u0917\u092f\u093e \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u092f\u093e \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092a\u0930 \u0915\u094b\u0908 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u093e \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0915\u093e\u091c\u0942 \u092e\u0947\u0902 \u0915\u0908 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0927\u094d\u092f\u092f\u0928 \u094b\u0902 \u0938\u0947 \u0938\u0902\u0915\u0947\u0924 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0935\u0947 \u0930\u0915\u094d\u0924 \u0932\u093f\u092a\u093f\u0921 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2><a>5. \u092a\u0947\u0915\u093e\u0928<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/food.fnr.sndimg.com\/content\/dam\/images\/food\/fullset\/2020\/10\/28\/0\/GettyImages-1158203621.jpg.rend.hgtvcom.616.411.suffix\/1603920602255.jpeg\" alt=\"\" \/><\/figure>\n<p>\u092a\u0947\u0915\u093e\u0928 \u0905\u0915\u094d\u0938\u0930 \u0921\u0947\u0938\u0930\u094d\u091f \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0935\u0947 \u0905\u092a\u0928\u0947 \u0906\u092a \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092a\u0947\u0915\u093e\u0928 \u0915\u0947 \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0193<\/li>\n<li><strong>Fat:<\/strong>\u00a020 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a03 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02.5 grams<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a02% of the RDI<\/li>\n<li><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 8%<\/li>\n<\/ul>\n<p>\u0915\u0941\u091b \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092a\u0947\u0915\u093e\u0928 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0940 \u0924\u0930\u0939 \u092a\u0947\u0915\u093e\u0928 \u092e\u0947\u0902 \u092d\u0940 \u092a\u0949\u0932\u0940\u092b\u0947\u0928\u0949\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092f\u094c\u0917\u093f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0967 \u096a \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902, \u091c\u094b \u0932\u094b\u0917 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947\u0935\u0928 \u0915\u0947 20% \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u0947\u0915\u093e\u0928 \u0916\u093e\u092f\u093e \u0909\u0928\u0915\u0947 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u094d\u0930\u094b\u092b\u093e\u0907\u0932 \u0926\u093f\u0916\u093e\u092f\u093e \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092a\u0947\u0915\u093e\u0928 \u092e\u0947\u0902 \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092d\u0940 \u092a\u0948\u0915 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u092e &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2><a>6. \u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u0928\u091f<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gumlet.assettype.com\/freepressjournal%2F2020-11%2Fbac80d21-032c-42d6-9661-a370a11de45c%2Fetc_lead_nov_27.jpg?w=1200\" alt=\"\" \/><\/figure>\n<p>\u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n<p>\u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0939\u094b\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0200<\/li>\n<li><strong>Fat:<\/strong>\u00a021 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a02 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02.5 grams<\/li>\n<li><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908:<\/strong>\u00a0\u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 1%<\/li>\n<li><strong>Magnesium:<\/strong>\u00a09% of the RDI<\/li>\n<\/ul>\n<p>\u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u0928\u091f\u094d\u0938 \u0915\u0947 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u0948\u0902\u0964 \u092f\u0939 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f \u0915\u0940 \u0909\u0928\u0915\u0940 \u0909\u091a\u094d\u091a \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0915\u0908 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u0928\u091f\u094d\u0938 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0909\u091a\u094d\u091a \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0915\u0941\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0914\u0930 &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u092d\u0940 \u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0939\u093e\u0930\u094d\u091f \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u093f\u0932-\u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0938\u092e\u093e\u0928 \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u093f\u092f\u093e\u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u0928\u091f\u094d\u0938 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u094d\u092f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092e\u0948\u0915\u0921\u093e\u092e\u093f\u092f\u093e \u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u092b\u0948\u091f \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0909\u0928\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u0940 \u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<\/blockquote>\n<h2><a>7. \u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u092a\u093e\u0917\u0932<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/sixfishes.com\/wp-content\/uploads\/2020\/01\/brazil-nuts.jpeg?fit=1920%2C1280&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>\u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0928\u091f \u0905\u092e\u0947\u091c\u093c\u0928 \u092e\u0947\u0902 \u090f\u0915 \u092a\u0947\u0921\u093c \u0938\u0947 \u0928\u093f\u0915\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u092a\u093e\u0917\u0932 \u0915\u0940 \u0938\u0947\u0935\u093e \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0182<\/li>\n<li><strong>Fat:<\/strong>\u00a018 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a03 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02 grams<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a08% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a026% of the RDI<\/li>\n<\/ul>\n<p>\u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u090f\u0915 \u0916\u0928\u093f\u091c \u0939\u0948 \u091c\u094b \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u090f\u0915 \u0928\u0902\u092c\u0930 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u0915\u0947\u0935\u0932 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0907\u0938\u0947 \u0915\u0940 \u091b\u094b\u091f\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<p>\u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0928\u091f \u0915\u0940 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u0938\u0947\u0935\u093e\u0930\u0924 \u0906\u092a\u0915\u094b \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u0921\u0940\u0906\u0908 \u0915\u093e 100% \u0938\u0947 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0947\u0917\u093e\u0964<\/p>\n<p>\u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0926\u0941\u0930\u094d\u0932\u092d \u0939\u0948 \u0914\u0930 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0915\u0947\u0935\u0932 \u0915\u0941\u091b \u0930\u094b\u0917 \u0930\u093e\u091c\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u0940\u092e\u094b\u0921\u093e\u092f\u0932\u093f\u0938\u093f\u0938 \u0938\u0947 \u0917\u0941\u091c\u0930 \u0930\u0939\u0947 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0925\u0940 \u0964<\/p>\n<p>\u091c\u092c \u0907\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0924\u0940\u0928 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0926\u093f\u0928 \u092e\u0947\u0902 \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0905\u0916\u0930\u094b\u091f \u0916\u093e\u092f\u093e, \u0909\u0928\u0915\u0947 \u0930\u0915\u094d\u0924 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0924\u0930 \u0938\u093e\u092e\u093e\u0902\u092f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u094c\u091f \u0906\u090f, \u0914\u0930 \u092a\u093e\u0917\u0932 \u0909\u0928\u0915\u0947 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u090f\u0915 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u093e \u0964<\/p>\n<p>\u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0915\u0947 \u0928\u091f\u094d\u0938 \u092d\u0940 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u094d\u092f\u093e \u0905\u0927\u093f\u0915 \u0939\u0948, \u0935\u0947 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092e\u094b\u091f\u093e\u092a\u0947 \u0938\u0947 \u0917\u094d\u0930\u0938\u094d\u0924 \u0915\u093f\u0936\u094b\u0930\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0935\u093e\u0939\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0905\u0902\u0924 \u092e\u0947\u0902, \u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u092a\u093e\u0917\u0932 \u0926\u094b\u0928\u094b\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u094b\u0917\u094b\u0902 \u0914\u0930 \u0939\u0940\u092e\u094b\u0921\u093e\u092f\u0932\u093f\u0938\u093f\u0938 \u0915\u0947 \u0926\u094c\u0930 \u0938\u0947 \u0917\u0941\u091c\u0930 \u0909\u0928 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0928\u091f \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930, \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2><a>8. \u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hazelnuts.com\/wp-content\/uploads\/2020\/03\/close-up-view-nuts-concept-arrangement_23-2148678200.jpg\" alt=\"\" \/><\/figure>\n<p>\u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938 \u092c\u0939\u0941\u0924 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938 \u0915\u0947 \u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u092e\u0947\u0902 \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0176<\/li>\n<li><strong>Fat:<\/strong>\u00a09 grams<\/li>\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong>\u00a06 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u0915\u093e\u0930\u094d\u092c\u094d\u0938:<\/strong>\u00a06 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03.5 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a037% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a020% of the RDI<\/li>\n<\/ul>\n<p>\u0915\u0908 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0940 \u0924\u0930\u0939, \u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u0921\u093e\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u090f\u0915 \u0939\u0947\u091c\u093c\u0932\u0928\u091f \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0928\u0947 \u0915\u0941\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932, &#8220;\u0916\u0930\u093e\u092c&#8221; \u090f\u0932\u0921\u0940\u090f\u0932 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0917\u094d\u0932\u093f\u0938\u0930\u093e\u0907\u0921\u094d\u0938 \u0915\u094b \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e \u0964 \u092f\u0939 \u092d\u0940 \u0938\u0942\u091c\u0928 \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0930\u0915\u094d\u0924 \u0935\u093e\u0939\u093f\u0915\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u0947 \u092e\u093e\u0930\u094d\u0915\u0930 \u0915\u092e \u0964<\/p>\n<p>\u0905\u0928\u094d\u092f \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0939\u0947\u091c\u093c\u0932\u0928\u091f \u0906\u0939\u093e\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u091c\u0948\u0938\u0947 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u0935\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2>9. \u092e\u0942\u0902\u0917\u092b\u0932\u0940<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.india.com\/wp-content\/uploads\/2020\/12\/PEpeanuts.jpg\" alt=\"\" \/><\/figure>\n<p>\u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u092a\u093e\u0917\u0932 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u092a\u0947\u0921\u093c \u092a\u093e\u0917\u0932 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u092b\u0932\u0940 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0935\u0947 \u092a\u0947\u0921\u093c \u092a\u093e\u0917\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0938\u0940 \u0924\u0930\u0939 \u0915\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093e\u0907\u0932 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948 \u0964<\/p>\n<p>\u090f\u0915 \u0914\u0902\u0938 (28 \u0917\u094d\u0930\u093e\u092e) \u0938\u0942\u0916\u0940 \u092d\u0941\u0928\u093e \u0939\u0941\u0906 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 \u0939\u094b\u0924\u093e \u0939\u0948:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0176<\/li>\n<li><strong>Fat:<\/strong>\u00a017 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a05 grams<\/li>\n<li><strong>\u092b\u093e\u0907\u092c\u0930:<\/strong>\u00a03 \u0917\u094d\u0930\u093e\u092e<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a021% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a011% of the RDI<\/li>\n<\/ul>\n<p>120,000 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u0905\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u092e\u0943\u0924\u094d\u092f\u0941 \u0926\u0930 \u0915\u092e \u0939\u094b\u0928\u0947 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0925\u093e .<\/p>\n<p>\u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0938\u0947 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0926\u093f\u0932\u091a\u0938\u094d\u092a \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u091c\u093f\u0928 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0928\u0947 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u092a\u093e\u0902\u091a \u092c\u093e\u0930 \u0938\u0947 \u0905\u0927\u093f\u0915 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928 \u0916\u093e\u092f\u093e, \u0909\u0928\u092e\u0947\u0902 \u091f\u093e\u0907\u092a 2 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0940 \u0926\u0930 \u0915\u092e \u0925\u0940 \u0964<\/p>\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u0938\u094d\u0925\u092e\u093e \u0914\u0930 \u090f\u0932\u0930\u094d\u091c\u0940 \u0930\u094b\u0917 \u0915\u0940 \u0926\u0930 \u092e\u093e\u0924\u093e\u0913\u0902 \u0915\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u093f\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u090f\u0915 \u092c\u093e\u0930 \u092f\u093e \u0909\u0938\u0938\u0947 \u0905\u0927\u093f\u0915 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0916\u093e\u092f\u093e \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0908 \u092c\u094d\u0930\u093e\u0902\u0921\u094b\u0902 \u092e\u0947\u0902 \u092c\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0924\u0947\u0932, \u091a\u0940\u0928\u0940 \u0914\u0930 \u0905\u0928\u094d\u092f \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0932\u093f\u090f, \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0938\u093e\u0925 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928 \u091a\u0941\u0928\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0928\u092e\u0915\u0940\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0909\u0928\u0915\u0947 \u0915\u0941\u091b \u091c\u0941\u0921\u093c\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0916\u0924\u094d\u092e \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u0947 \u092c\u091c\u093e\u092f, \u0938\u093e\u0926\u0947, \u0905\u0928\u0938\u093e\u0932\u094d\u091f\u0947\u0921, \u0905\u0928\u092b\u094d\u0932\u0947\u0935\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u091a\u0941\u0928\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0938\u093e\u0930\u093e\u0902\u0936<\/strong>\u00a0\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u092b\u0932\u0940 \u092a\u0930\u093f\u0935\u093e\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0909\u0928\u0915\u0947 \u092a\u093e\u0938 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u094b\u092b\u093e\u0907\u0932 \u0939\u0948\u0902 \u091c\u094b \u092a\u0947\u0921\u093c \u0915\u0947 \u0928\u091f \u0915\u0947 \u0938\u092e\u093e\u0928 \u0939\u0948\u0902 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<\/blockquote>\n<h2><a>\u0938\u093e\u0930<\/a><\/h2>\n<p>\u0928\u091f\u094d\u0938 \u0906\u092a\u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0916\u093e\u090f \u091c\u093e \u0938\u0915\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0909\u0928\u0915\u0947 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u093e\u0917\u0932 \u0939\u0948 \u0915\u093f \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0914\u0930 \u0915\u094b\u0908 \u091c\u094b\u0921\u093c\u093e \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u0902\u092e\u0947\u0926\u093e\u0930 \u0920\u0939\u0930\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928 \u091c\u0948\u0938\u0947 \u0915\u0908 \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0905\u0916\u0930\u094b\u091f \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0928\u092e\u0915 \u092f\u093e \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0940\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u0914\u0930 \u0915\u0941\u091b \u0928\u0939\u0940\u0902 \u091c\u094b\u0921\u093c\u093e \u0915\u0947 \u0938\u093e\u0925 \u092a\u093e\u0917\u0932 \u0916\u0930\u0940\u0926\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0964<\/p>\n<p>\u091c\u092c \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915, \u092a\u0942\u0930\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0938\u0947 \u092e\u093f\u0932\u0915\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0924\u094b \u0928\u091f\u094d\u0938 \u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b\u0916\u093f\u092e \u0915\u093e\u0930\u0915\u094b\u0902 \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>\n","protected":false},"excerpt":{"rendered":"<p>\u0928\u091f\u094d\u0938 \u0939\u0947\u0932\u094d\u0926\u0940 \u0938\u094d\u0928\u0948\u0915 \u0911\u092a\u094d\u0936\u0928 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0935\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0935\u0938\u093e \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902, \u0935\u0947 \u0935\u0938\u093e \u0939\u094b\u0924\u0947 \u0939\u0948 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6387,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","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":"","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":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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