{"id":7414,"date":"2023-08-05T17:07:38","date_gmt":"2023-08-05T17:07:38","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7414"},"modified":"2023-08-05T17:07:51","modified_gmt":"2023-08-05T17:07:51","slug":"23-best-muscle-building-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/23-best-muscle-building-foods\/","title":{"rendered":"23 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"},"content":{"rendered":"\n<p>\u091c\u092c\u0915\u093f \u0906\u092a\u0915\u093e \u091c\u093f\u092e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915 \u0906\u092a\u0915\u094b \u092c\u0924\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0942\u0930\u0915 \u0906\u0939\u093e\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u092c\u0949\u0921\u0940 \u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940, \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0915\u093e \u092e\u093e\u0928\u0928\u093e \u200b\u200b\u0939\u0948 \u0915\u093f \u0905\u0928\u094d\u092f\u0925\u093e\u0964&nbsp;\u092c\u093e\u091c\u093e\u0930 \u092e\u0947\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f\u094d\u0938 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u091c\u092c \u0924\u0915 \u0906\u092a\u0915\u094b \u0906\u0902\u0924\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u094b\u0937\u0923 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u0924\u092c \u0924\u0915 \u0915\u094b\u0908 \u0935\u093f\u0926\u0947\u0936\u0940 \u092d\u094b\u091c\u0928 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0928\u0939\u0940\u0902 \u0915\u0930\u0947\u0917\u093e\u0964&nbsp;\u0907\u0938\u0932\u093f\u090f, \u0909\u0928\u094d\u0939\u0947\u0902 \u0916\u0930\u0940\u0926\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947, \u092a\u0939\u0932\u0947 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u0902\u0938\u093e\u0927\u0928\u094b\u0902 \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p><br><strong>1. \u0905\u0902\u0921\u0947:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0930\u0935\u093f\u0935\u093e\u0930 \u0915\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u0915\u094b \u0939\u0930 \u0926\u093f\u0928 \u0905\u0928\u093f\u0935\u093e\u0930\u094d\u092f \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964&nbsp;\u0905\u0924\u093f \u092e\u0924 \u0915\u0930\u094b\u0964&nbsp;1-2 \u0905\u0902\u0921\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964&nbsp;\u0905\u092a\u0928\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0905\u0902\u0924\u0930 \u0926\u0947\u0916\u0947\u0902\u0964&nbsp;\u0939\u0930 \u0905\u0902\u0921\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e 6 \u0938\u0947 8 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964&nbsp;\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u0902\u0921\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u091c\u093f\u0902\u0915, \u0906\u092f\u0930\u0928 \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>2. \u091a\u093f\u0915\u0928 \u0938\u094d\u0924\u0928<\/strong>&nbsp;:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cleanfoodcrush.com\/wp-content\/uploads\/2019\/01\/Easy-Juicy-Baked-Chicken-Breasts-by-Rachel-Maser.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u091a\u093f\u0915\u0928 \u092c\u094d\u0930\u0947\u0938\u094d\u091f \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092f\u0939 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u092d\u0940 \u0939\u0948\u0964&nbsp;\u092f\u0939 100 \u0917\u094d\u0930\u093e\u092e \u091a\u093f\u0915\u0928 \u0938\u094d\u0924\u0928 \u092e\u0947\u0902 30 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964&nbsp;\u0939\u0930 \u0926\u093f\u0928 \u0926\u094b\u092a\u0939\u0930 \u092f\u093e \u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092c\u0939\u0941\u0924 \u092b\u0930\u094d\u0915 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><br><strong>3. \u092a\u093e\u0928\u0940:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/70724157.cms\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u092d\u0940 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u0940 \u092f\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0924\u0930\u0932 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964&nbsp;\u092a\u093e\u0928\u0940 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964&nbsp;\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u090f\u0915 \u0915\u0920\u093f\u0928 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0947 \u091c\u0932\u092f\u094b\u091c\u0928 \u0915\u0947 \u0936\u0941\u0926\u094d\u0927\u0924\u092e \u0930\u0942\u092a \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964&nbsp;\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u0936\u0928 \u0938\u0947 \u0924\u093e\u0915\u0924, \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0922\u093c\u0947\u0917\u093e \u0914\u0930 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u092e\u093f\u0932\u0947\u0917\u0940\u0964&nbsp;\u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u092e\u0947\u0902 75 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u092a\u093e\u0928\u0940 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0947 \u0920\u0940\u0915 \u0938\u0947 \u0908\u0902\u0927\u0928 \u0926\u0947\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>4. \u0924\u0947\u0932:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/scitechdaily.com\/images\/Omega-3-Fish-Oil-Capsules.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092b\u093f\u091f\u0928\u0947\u0938 \u0936\u093e\u0938\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u093e \u092e\u093f\u0925\u0915 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0924\u0947\u0932\u094b\u0902 \u0938\u0947 \u0935\u0938\u093e \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u091f \u0926\u0947\u0928\u093e \u0939\u0948\u0964&nbsp;\u092e\u091b\u0932\u0940 \u0914\u0930 \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0924\u0947\u0932 \u091c\u0948\u0938\u0947 \u0924\u0947\u0932 \u0936\u0930\u0940\u0930 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928\u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964&nbsp;\u092e\u091b\u0932\u0940 \u0915\u093e \u0924\u0947\u0932 \u092d\u0940 \u0906\u092a\u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u0938\u093e \u0915\u094b \u0915\u093e\u091f\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>5. \u0915\u094d\u0935\u093f\u0928\u094b\u0906:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/274\/274745\/quinoa-in-dry-and-cooked-forms.jpg?w=1155&amp;h=1545\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0939\u0930 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 14 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964&nbsp;\u0907\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u094b\u0902 \u092e\u0947\u0902 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>6. \u091c\u0908:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.indianhealthyrecipes.com\/wp-content\/uploads\/2014\/08\/oats-upma-500x500.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e, \u091c\u0908 \u0915\u093e\u0930\u094d\u092c\u094d\u0938, \u092b\u093e\u0907\u092c\u0930, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0916\u0928\u093f\u091c \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0939\u0948\u0964&nbsp;\u091c\u0908 \u0915\u093e \u0938\u0947\u0935\u0928 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0930\u0942\u092a\u094b\u0902 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948: \u0926\u0942\u0927 \u092f\u093e \u092a\u093e\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925, \u0930\u094b\u091f\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u0915\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u092f\u093e \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>7. \u0905\u0928\u093e\u0928\u093e\u0938:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/vOox6HtHasS1ECKPEd9_A9gq9EE16puwhLp0ICHaRgYViJjOG7qC4YdtUldV9RQceXVhvSWmzkRt7v4khioTcW2W7oT9BGaAx1tTbqjfnqjYm90kzSBB_o6x_Ye-5pTFrXs0feaUX8IdOw\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0905\u0928\u093e\u0928\u093e\u0938 \u092e\u0947\u0902 \u092c\u094d\u0930\u094b\u092e\u0947\u0932\u0947\u0928\u093f\u0928 \u0928\u093e\u092e \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u093e\u091a\u0915 \u090f\u0902\u091c\u093e\u0907\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964&nbsp;\u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u0915\u0947 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964&nbsp;\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u093e\u0928\u093e\u0938 \u0905\u0915\u094d\u0938\u0930 \u092d\u0941\u0932\u093e \u0939\u0941\u0906 \u092b\u0932 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0915\u0947 \u0915\u0908 \u092b\u093e\u092f\u0926\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0907\u0938\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p><strong>8. \u092a\u093e\u0932\u0915:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/spinach-1296x728-feature.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u093e\u0932\u0915 \u092e\u0947\u0902 \u092b\u093e\u0907\u091f\u094b\u0915\u0947\u0921\u093f\u0938\u094d\u091f\u0947\u0930\u0949\u0907\u0921\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b 2008 \u092e\u0947\u0902 \u0930\u091f\u0917\u0930\u094d\u0938 \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940 \u0915\u0947 \u090f\u0915 \u0936\u094b\u0927 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 20 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0924\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0905\u0917\u0930 \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u0938\u093e \u0915\u094b \u0916\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0935\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092a\u0948\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>9. \u0936\u0915\u0930\u0915\u0902\u0926:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.macheesmo.com\/wp-content\/uploads\/2010\/10\/Double-Baked-Sweet-Potatoes-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0936\u0915\u0930\u0915\u0902\u0926 \u090f\u0915 \u0905\u0902\u0921\u0930-\u0930\u0947\u091f\u0947\u0921 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u0939\u093f\u0938\u094d\u0938\u093e \u092e\u093e\u0928\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964&nbsp;\u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u092e\u0927\u094d\u092f\u092e \u0906\u0932\u0942, 23 \u0917\u094d\u0930\u093e\u092e \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;\u0936\u0915\u0930\u0915\u0902\u0926 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928, \u0924\u093e\u0902\u092c\u093e, \u092a\u0948\u0902\u091f\u094b\u0925\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 \u0914\u0930 \u092b\u094b\u0932\u093f\u0915 \u090f\u0938\u093f\u0921 \u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964&nbsp;\u092f\u0947 \u0938\u092d\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u092d\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u200b\u200b\u0915\u093f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0936\u0915\u0930\u0915\u0902\u0926 \u092e\u0947\u0902 \u092d\u0940 \u0915\u0947\u0932\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 28% \u0905\u0927\u093f\u0915 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>10. \u091c\u0902\u0917\u0932\u0940 \u0938\u093e\u092e\u0928:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/nwwildfoods.com\/wp-content\/uploads\/2015\/05\/sockeye-square-cropd.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0938\u0948\u0932\u094d\u092e\u0928 \u0913\u092e\u0947\u0917\u093e -3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u093e \u090f\u0915 \u0936\u0915\u094d\u0924\u093f \u092a\u0948\u0915 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964&nbsp;\u0913\u092e\u0947\u0917\u093e -3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092e\u0939\u093e\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0926\u0941\u092c\u0932\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964&nbsp;\u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0939\u0940 \u0938\u0948\u0932\u094d\u092e\u0928 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>11. \u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/nutrabay.com\/wp-content\/uploads\/2020\/08\/NB-NUT-1013-09-01.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092e\u091f\u094d\u0920\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u092c\u0938\u0947 \u0936\u0941\u0926\u094d\u0927 \u0930\u0942\u092a \u0939\u0948 \u0914\u0930 \u0907\u0938\u0932\u093f\u090f \u0939\u092e\u093e\u0930\u093e \u0936\u0930\u0940\u0930 \u0907\u0938\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0905\u0928\u094d\u092f \u0930\u0942\u092a \u092a\u094b\u0938\u094d\u091f \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964&nbsp;\u092f\u0939 \u0926\u0942\u0927 \u0915\u093e \u092a\u093e\u0928\u0940 \u0935\u093e\u0932\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948 \u091c\u094b \u092a\u0928\u0940\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0926\u0939\u0940 \u0938\u0947 \u0905\u0932\u0917 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964&nbsp;\u092f\u0939 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0938\u0941\u092a\u093e\u091a\u094d\u092f \u0930\u0942\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>12. \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/01\/Broccoli-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964&nbsp;\u0907\u0938 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093c\u0940 \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>13. \u092c\u094d\u0930\u093e\u0909\u0928 \u091a\u093e\u0935\u0932:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.simplyrecipes.com\/wp-content\/uploads\/2019\/08\/HT-Stovetop-Brown-Rice-LEAD-2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 \u092e\u0947\u0902 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0924\u094b\u0921\u093c\u0928\u0947 \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u0939\u092e\u093e\u0930\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0924\u093e \u0939\u0948\u0964&nbsp;\u092f\u0939 \u0915\u093e\u0930\u094d\u092c \u092a\u094b\u0938\u094d\u091f \u0915\u0938\u0930\u0924 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0914\u0930 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u0932\u093e\u0926 \u092f\u093e \u092e\u0941\u0916\u094d\u092f \u092a\u0915\u0935\u093e\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u0926\u0930\u094d\u0936 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>14. \u092a\u0928\u0940\u0930:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/10893-The_Pros_and_Cons_of_the_Cottage_Cheese_Diet_732x549-thumbnail-732x549.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u0928\u0940\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0939\u0930 \u0915\u092a \u092e\u0947\u0902 28 \u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;\u0915\u0949\u091f\u0947\u091c \u092a\u0928\u0940\u0930 \u0939\u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092b\u0941\u0932\u0930 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u091f\u0942\u091f\u0924\u093e \u0939\u0948\u0964&nbsp;\u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926, \u0938\u0948\u0902\u0921\u0935\u093f\u091a \u092f\u093e \u0938\u092c\u094d\u091c\u093c\u0940 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b\u0917\u093e\u0964<\/p>\n\n\n\n<p><strong>15. \u091a\u0949\u0915\u0932\u0947\u091f \u0926\u0942\u0927:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/chocolate-milk-1200x628-facebook_0-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0939\u093e\u0902, \u0906\u092a\u0928\u0947 \u0909\u0938\u0947 \u0938\u0939\u0940 \u092a\u0922\u093c\u093e \u0939\u0948\u0964&nbsp;\u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u0940\u0936\u0928 \u090f\u0902\u0921 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092f\u0939 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u091a\u0949\u0915\u0932\u0947\u091f \u0926\u0942\u0927 \u0915\u0941\u0932 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u200b\u200b\u0915\u093f \u0925\u0915\u093e\u0935\u091f \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u0921\u094d\u0930\u093f\u0902\u0915 \u091c\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948\u0964&nbsp;\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0939\u0948 \u0915\u093f \u091c\u092c \u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u091c\u0932\u094d\u0926\u0940 \u0925\u0915 \u0928\u0939\u0940\u0902 \u091c\u093e\u090f\u0917\u093e \u0914\u0930 \u0905\u0927\u093f\u0915 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0939\u094b\u0917\u0940\u0964<\/p>\n\n\n\n<p><strong>16. \u0915\u0947\u0932\u093e:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn1.sph.harvard.edu\/wp-content\/uploads\/sites\/30\/2018\/08\/bananas-1354785_1920-1200x800.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0915\u0908 \u092c\u0949\u0921\u0940 \u092c\u093f\u0932\u094d\u0921\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0935\u093f\u0915\u0932\u094d\u092a, \u0939\u092e \u0915\u0947\u0932\u0947 \u0915\u094b \u0938\u0942\u091a\u0940 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u0939\u0940\u0902 \u0932\u0947 \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;\u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0924\u0940\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0936\u0930\u094d\u0915\u0930\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902: \u092b\u094d\u0930\u0941\u0915\u094d\u091f\u094b\u091c, \u0938\u0941\u0915\u094d\u0930\u094b\u091c \u0914\u0930 \u0917\u094d\u0932\u0942\u0915\u094b\u091c\u0964&nbsp;\u092f\u0947 \u0936\u0915\u094d\u0915\u0930 \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u0939\u0924\u094d\u0935 \u0915\u0947 \u0939\u0948\u0902, \u092a\u0942\u0930\u094d\u0935 \u0914\u0930 \u092c\u093e\u0926 \u0915\u0947 \u0915\u0938\u0930\u0924 \u0914\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923\u0964&nbsp;\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0935\u0938\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0918\u0928\u0947 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u092e\u0941\u0915\u094d\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u0947 \u0938\u0939\u0940 \u092a\u094d\u0930\u0940-\u092a\u094b\u0938\u094d\u091f \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u094d\u0928\u0948\u0915 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>17. \u0926\u093e\u0932 \u0914\u0930 \u091b\u094b\u0932\u0947:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/food-images.files.bbci.co.uk\/food\/recipes\/spicy_lentils_and_71390_16x9.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0939\u0948\u0902, \u0924\u094b \u0926\u093e\u0932 \u0914\u0930 \u091b\u094b\u0932\u0947 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964&nbsp;\u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0947 \u092e\u093e\u0902\u0938 \u0916\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u093e\u0909\u0902\u091f\u0930 \u092e\u093e\u0902\u0938\u093e\u0939\u093e\u0930\u0940 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>18. \u092c\u093e\u0926\u093e\u092e: \u092c\u093e\u0926\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0938\u0947 \u092d\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;\u0907\u0928\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u0947 \u0905\u0927\u093f\u0915 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092a\u094b\u0938\u094d\u091f \u0915\u0938\u0930\u0924 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;\u092c\u093e\u0926\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0935\u0938\u093e \u0915\u0947 \u092d\u0940 \u092e\u0939\u093e\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u0947 \u092e\u0942\u0930\u094d\u0924\u093f \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u092c\u0928 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>19. \u091c\u0932\u0915\u0941\u0902\u0921:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/watercress-health-benefits-1200x628-facebook-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u091c\u0932\u0915\u0941\u0902\u092d\u0940 \u0932\u094b\u0939\u0947 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092e\u0947\u0902 \u092a\u094d\u0930\u092e\u0941\u0916 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0939\u0948\u0964 \u0906\u092a \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>20. \u0915\u0915\u0921\u093c\u0940:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/cucumber-slice-royalty-free-image-153556336-1562870568.jpg?crop=1xw:0.74982xh;center,top&amp;resize=1200:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0916\u0940\u0930\u0947 \u092e\u0947\u0902 \u0938\u093f\u0932\u093f\u0915\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964&nbsp;\u0938\u093f\u0932\u093f\u0915\u093e \u0939\u092e\u093e\u0930\u0947 \u0938\u0902\u092f\u094b\u091c\u0940 \u090a\u0924\u0915 \u0915\u093e \u090f\u0915 \u0918\u091f\u0915 \u0939\u0948, \u091c\u094b \u0907\u0938\u0947 \u090f\u0915 \u0938\u0938\u094d\u0924\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092d\u094b\u091c\u0928 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>21. \u092a\u092a\u0940\u0924\u093e:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.onecms.io\/wp-content\/uploads\/sites\/35\/2020\/07\/16\/papaya-fb-2000.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u092a\u092a\u0940\u0924\u0947 \u092e\u0947\u0902 \u092a\u092a\u0948\u0928 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u0939\u093e\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0915\u094b \u0924\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964&nbsp;\u092a\u092a\u0940\u0924\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092b\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0914\u0930 \u0926\u093f\u0928 \u092e\u0947\u0902 \u092d\u0940 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964&nbsp;\u0906\u092a \u0907\u0938\u0947 \u0936\u0939\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u092e\u0942\u0926\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>22. \u0939\u0932\u094d\u0926\u0940:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2018\/06\/762961246-H.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0939\u093e\u0902, \u092d\u093e\u0930\u0924\u0940\u092f \u0938\u0941\u092a\u0930\u092b\u0942\u0921 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948\u0964&nbsp;\u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0939\u0932\u094d\u0926\u0940 \u092e\u0947\u0902 \u0915\u0930\u094d\u0915\u094d\u092f\u0942\u092e\u093f\u0928 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964&nbsp;\u0906\u092a \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092f\u093e \u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0932\u094d\u0926\u0940 \u0932\u0917\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>23. \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/74281085.cms\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u092a\u0939\u0932\u0947 \u0909\u0932\u094d\u0932\u0947\u0916 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932 \u092e\u0947\u0902 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964&nbsp;\u092f\u0939 \u0935\u0938\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u091f\u0942\u091f\u0928\u0947 \u0914\u0930 \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0924\u093e \u0939\u0948\u0964&nbsp;\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932 \u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e -3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964&nbsp;\u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932 \u092e\u0947\u0902 \u090f\u0902\u091f\u0940-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u0917\u0941\u0923 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0914\u0930 \u090f\u0921\u094d\u0938 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u091c\u092c\u0915\u093f \u0906\u092a\u0915\u093e \u091c\u093f\u092e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915 \u0906\u092a\u0915\u094b \u092c\u0924\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0942\u0930\u0915 \u0906\u0939\u093e\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u092c\u0949\u0921\u0940 \u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u092e\u0947\u0902 \u092e\u0926\u0926 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7415,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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