{"id":907,"date":"2025-03-03T18:20:19","date_gmt":"2025-03-03T18:20:19","guid":{"rendered":"https:\/\/dailyfoodserve.com\/shop\/?p=907"},"modified":"2025-03-27T18:38:56","modified_gmt":"2025-03-27T18:38:56","slug":"major-dry-fruits-found-in-india-nutrition-digestion-consumption-tips-and-special-information","status":"publish","type":"post","link":"https:\/\/dailyfoodserve.com\/shop\/major-dry-fruits-found-in-india-nutrition-digestion-consumption-tips-and-special-information\/","title":{"rendered":"\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u0947\u0935\u0947: \u092a\u094c\u0937\u094d\u091f\u093f\u0915\u0924\u093e, \u092a\u093e\u091a\u0928, \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u0941\u091d\u093e\u0935 \u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u091c\u093e\u0928\u0915\u093e\u0930\u0940"},"content":{"rendered":"\n<p>\u092e\u0947\u0935\u0947 (Nuts) \u092d\u093e\u0930\u0924\u0940\u092f \u0906\u0939\u093e\u0930 \u0915\u093e \u0905\u092d\u093f\u0928\u094d\u0928 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0902\u0964 \u092f\u0947 \u0928 \u0915\u0947\u0935\u0932 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u092c\u0932\u094d\u0915\u093f <a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a>, \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u092e\u093f\u0928\u0930\u0932\u094d\u0938 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u0935\u0938\u093e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092c\u094d\u0932\u0949\u0917 \u092e\u0947\u0902 \u0939\u092e \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092e\u0947\u0935\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0926\u0947\u0902\u0917\u0947 \u2013 \u0909\u0928\u0915\u0947 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 <a href=\"https:\/\/dailyfoodserve.com\/shop\/calories-guide-dailyfoodserve\/\">\u0915\u0948\u0932\u094b\u0930\u0940<\/a>, \u092b\u0948\u091f, <a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a>, <a href=\"https:\/\/dailyfoodserve.com\/shop\/magnesium-health-benefits-daily-intake-guide\/\" target=\"_blank\">\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e<\/a> \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e, \u092a\u093e\u091a\u0928 \u0938\u092e\u092f, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u0941\u091d\u093e\u0935\u0964 \u0938\u093e\u0925 \u0939\u0940, \u0939\u092e \u092f\u0939 \u092d\u0940 \u091c\u093e\u0928\u0947\u0902\u0917\u0947 \u0915\u093f \u0915\u093f\u0938 \u0909\u092e\u094d\u0930 \u092e\u0947\u0902, \u0915\u093f\u0938 \u092c\u0940\u092e\u093e\u0930\u0940 \u092e\u0947\u0902 \u0914\u0930 \u0915\u093f\u0928 \u0916\u093e\u0926\u094d\u092f \u0938\u0902\u092f\u094b\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u092f\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">1. \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u0947\u0935\u094b\u0902 \u0915\u0940 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 (\u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e)<\/h2>\n\n\n\n<p>\u0928\u0940\u091a\u0947 \u0926\u0940 \u0917\u0908 \u0924\u093e\u0932\u093f\u0915\u093e \u092e\u0947\u0902 \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u092e\u0947\u0935\u094b\u0902 \u0915\u0940 \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0964 \u092f\u0939 \u0921\u0947\u091f\u093e \u0905\u0928\u0941\u092e\u093e\u0928\u093f\u0924 \u092e\u093e\u0928\u0915\u094b\u0902 \u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0939\u0948 \u0914\u0930 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0905\u0902\u0924\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u092e\u0947\u0935\u093e<\/strong><\/th><th><strong><a href=\"https:\/\/dailyfoodserve.com\/shop\/calories-guide-dailyfoodserve\/\">\u0915\u0948\u0932\u094b\u0930\u0940 (kcal)<\/a><\/strong><\/th><th><strong>\u092b\u0948\u091f (g)<\/strong><\/th><th><strong><a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a> (g)<\/strong><\/th><th><strong><a href=\"https:\/\/dailyfoodserve.com\/shop\/magnesium-health-benefits-daily-intake-guide\/\" target=\"_blank\">\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e<\/a> (mg)<\/strong><\/th><th><strong>\u092a\u093e\u091a\u0928 \u0938\u092e\u092f (\u0918\u0902\u091f\u0947)<\/strong><\/th><th><strong>\u092e\u0941\u0916\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>\u092c\u093e\u0926\u093e\u092e<\/strong><\/td><td>575<\/td><td>50<\/td><td>21<\/td><td>270<\/td><td>~2-3<\/td><td>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924, \u0924\u094d\u0935\u091a\u093e \u0914\u0930 \u092c\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/td><\/tr><tr><td><strong>\u0905\u0916\u0930\u094b\u091f<\/strong><\/td><td>654<\/td><td>65<\/td><td>15<\/td><td>158<\/td><td>~3-4<\/td><td>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0924\u092e, <a href=\"https:\/\/dailyfoodserve.com\/shop\/antioxidants-health-benefits-daily-intake-guide\/\" target=\"_blank\">\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f\u094d\u0938<\/a>, \u0939\u0943\u0926\u092f \u0930\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0932\u093e\u092d\u0915\u093e\u0930\u0940<\/td><\/tr><tr><td><strong>\u0915\u093e\u091c\u0942<\/strong><\/td><td>553<\/td><td>44<\/td><td>18<\/td><td>292<\/td><td>~2-3<\/td><td>\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092c\u0922\u093c\u093e\u0928\u0947, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0930\u094b\u0924<\/td><\/tr><tr><td><strong>\u092a\u093f\u0938\u094d\u0924\u093e<\/strong><\/td><td>562<\/td><td>45<\/td><td>20<\/td><td>121<\/td><td>~2-3<\/td><td>\u0935\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915, \u0909\u091a\u094d\u091a <a href=\"https:\/\/dailyfoodserve.com\/shop\/fiber-benefits-daily-intake-guide\/\">\u092b\u093e\u0907\u092c\u0930<\/a>, \u0930\u0915\u094d\u0924 <a href=\"https:\/\/dailyfoodserve.com\/shop\/sugars-health-benefits-daily-intake-guide\/\" target=\"_blank\">\u0936\u0930\u094d\u0915\u0930\u093e<\/a> \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/td><\/tr><tr><td><strong>\u092e\u0942\u0902\u0917\u092b\u0932\u0940<\/strong><\/td><td>567<\/td><td>49<\/td><td>26<\/td><td>168<\/td><td>~2-3<\/td><td><a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a> \u0915\u093e \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0935\u093f\u0915\u093e\u0938, \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u093e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u0928\u094b\u091f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u093e\u091a\u0928 \u0938\u092e\u092f \u0915\u093e \u0905\u0928\u0941\u092e\u093e\u0928 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092a\u093e\u091a\u0928 \u0915\u094d\u0930\u093f\u092f\u093e, \u0909\u092e\u094d\u0930, \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li>\u092e\u0947\u0935\u0947 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2. \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u092c \u0914\u0930 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">(A) \u0926\u093f\u0928 \u0915\u0947 \u0938\u092e\u092f \u092a\u0930 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u0938\u092e\u092f<\/strong><\/th><th><strong>\u0938\u0941\u091d\u093e\u0935<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>\u0938\u0941\u092c\u0939 \u0915\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u092e\u0947\u0902:<\/strong><\/td><td>\u0939\u0932\u094d\u0915\u0947 \u092d\u0942\u0928\u0947 \u0939\u0941\u090f \u092e\u0947\u0935\u0947 \u091c\u0948\u0938\u0947 \u092c\u093e\u0926\u093e\u092e \u092f\u093e \u092e\u0942\u0902\u0917\u092b\u0932\u0940, \u0913\u091f\u094d\u0938\/\u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925\u0964<\/td><\/tr><tr><td><strong>\u0926\u094b\u092a\u0939\u0930 \u092e\u0947\u0902 (\u0932\u0902\u091a \u0915\u0947 \u092c\u093e\u0926):<\/strong><\/td><td>\u0938\u094d\u092e\u0942\u0926\u0940, \u0938\u0932\u093e\u0926 \u092f\u093e \u0926\u0939\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u0915\u0930 \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/td><\/tr><tr><td><strong>\u0936\u093e\u092e \u0915\u0947 \u0938\u094d\u0928\u0948\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902:<\/strong><\/td><td>\u0915\u0941\u091b \u092a\u093f\u0938\u094d\u0924\u093e \u092f\u093e \u0905\u0916\u0930\u094b\u091f, \u092b\u0932\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u090a\u0930\u094d\u091c\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f\u0964<\/td><\/tr><tr><td><strong>\u0930\u093e\u0924 \u0915\u0947 \u0938\u092e\u092f:<\/strong><\/td><td>\u0939\u0932\u094d\u0915\u0947 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u0947\u0935\u0947 \u0932\u0947\u0902, \u092a\u0930 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u0938\u0947 \u092c\u091a\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092a\u093e\u091a\u0928 \u0927\u0940\u092e\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">(B) \u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u094b\u091c\u0928<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u093e\u0925 \u092e\u0947\u0902 \u0916\u093e\u090f\u0902:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u0926\u0942\u0927\/\u0926\u0939\u0940:<\/strong> \u092e\u0947\u0935\u0947 \u0915\u094b \u0926\u0942\u0927 \u092f\u093e \u0926\u0939\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u0915\u0930 \u0916\u093e\u0928\u0947 \u0938\u0947 <a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a> \u0914\u0930 <a href=\"https:\/\/dailyfoodserve.com\/shop\/calcium-health-benefits-daily-intake-guide\/\" target=\"_blank\">\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e<\/a> \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0913\u091f\u094d\u0938\/\u0926\u0932\u093f\u092f\u093e:<\/strong> \u0938\u0941\u092c\u0939 \u0915\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092e\u0947\u0935\u0947 \u091c\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u0914\u0930 <a href=\"https:\/\/dailyfoodserve.com\/shop\/fiber-benefits-daily-intake-guide\/\">\u092b\u093e\u0907\u092c\u0930<\/a> \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0938\u0932\u093e\u0926:<\/strong> \u092e\u0947\u0935\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0921\u093e\u0932\u0928\u0947 \u0938\u0947 \u0915\u094d\u0930\u0902\u091a\u0940\u0928\u0947\u0938 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915\u0924\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0938\u0902\u092f\u094b\u091c\u0928 \u0938\u0947 \u092c\u091a\u0947\u0902:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u091a\u0940\u0928\u0940 \u092f\u093e \u092e\u0940\u0920\u0947 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928 \u0915\u0930\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 <a href=\"https:\/\/dailyfoodserve.com\/shop\/calories-guide-dailyfoodserve\/\">\u0915\u0948\u0932\u094b\u0930\u0940<\/a> \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li>\u092f\u0926\u093f \u0906\u092a \u0921\u093e\u0907\u091c\u0947\u0938\u094d\u091f\u093f\u0935 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0938\u0947 \u091c\u0942\u091d \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u092d\u093e\u0930\u0940 \u0924\u0932\u0940 \u0939\u0941\u0908 \u092f\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0928\u092e\u0915\u0940\u0928 \u0935\u094d\u092f\u0902\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0947\u0935\u0947 \u092e\u093f\u0932\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">3. \u0915\u093f\u0938 \u092c\u0940\u092e\u093e\u0930\u0940 \u092f\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0915\u094c\u0928 \u0938\u0947 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u092f\u093e \u0928\u093e \u0915\u0930\u0947\u0902<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">(A) \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u0938\u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0914\u0930 \u0909\u091a\u094d\u091a \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092c\u093e\u0926\u093e\u092e, \u0905\u0916\u0930\u094b\u091f \u0914\u0930 \u0915\u093e\u091c\u0942 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0905\u0916\u0930\u094b\u091f \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0924\u092e \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0935\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092a\u093f\u0938\u094d\u0924\u093e \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0909\u091a\u094d\u091a <a href=\"https:\/\/dailyfoodserve.com\/shop\/fiber-benefits-daily-intake-guide\/\">\u092b\u093e\u0907\u092c\u0930<\/a> \u0935\u093e\u0932\u0947 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092d\u0942\u0916 \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0935\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0935\u093f\u0915\u093e\u0938:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092e\u0942\u0902\u0917\u092b\u0932\u0940 <a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a> \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0924\u092e \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">(B) \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u0938\u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902 \u092f\u093e \u0938\u0940\u092e\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u090f\u0932\u0930\u094d\u091c\u0940 \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092f\u0926\u093f \u0915\u093f\u0938\u0940 \u0915\u094b \u092e\u0947\u0935\u0947 \u0938\u0947 \u090f\u0932\u0930\u094d\u091c\u0940 \u0939\u0948 (\u091c\u0948\u0938\u0947 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u090f\u0932\u0930\u094d\u091c\u0940), \u0924\u094b \u0909\u0938\u0947 \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0905\u0924\u094d\u092f\u0927\u093f\u0915 <a href=\"https:\/\/dailyfoodserve.com\/shop\/calories-guide-dailyfoodserve\/\">\u0915\u0948\u0932\u094b\u0930\u0940<\/a> \u0915\u0947 \u0915\u093e\u0930\u0923, \u092e\u094b\u091f\u093e\u092a\u0947 \u0938\u0947 \u092a\u0930\u0947\u0936\u093e\u0928 \u0932\u094b\u0917 \u0938\u0940\u092e\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u0940 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092e\u0947\u0935\u0947 \u0915\u0947 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930 \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 \u092e\u0947\u0902 \u0915\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u092a\u0930\u0902\u0924\u0941 \u091a\u0940\u0928\u0940 \u092f\u093e \u092e\u0940\u0920\u0947 \u0938\u0902\u092f\u094b\u091c\u0928\u094b\u0902 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u092a\u093e\u091a\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092f\u0926\u093f \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948 \u0924\u094b \u092d\u093e\u0930\u0940 \u092f\u093e \u0905\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u0947\u0935\u0947 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">4. \u092e\u0947\u0935\u0947 \u0915\u0947 \u092e\u093f\u0936\u094d\u0930\u0923 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0947\u0935\u0928 \u0938\u0941\u091d\u093e\u0935<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">(A) \u092e\u0947\u0935\u0947 \u0915\u094b \u0905\u0932\u0917-\u0905\u0932\u0917 \u092f\u093e \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u090f\u0902<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u092e\u0947\u0935\u0947:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u090f\u0915 \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u0938\u094d\u0928\u0948\u0915 \u092e\u0947\u0902 \u092c\u093e\u0926\u093e\u092e, \u0905\u0916\u0930\u094b\u091f, \u0915\u093e\u091c\u0942, \u092a\u093f\u0938\u094d\u0924\u093e \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u092e\u093f\u0932\u093e\u0915\u0930 \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0932\u093e\u092d \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0905\u0932\u0917-\u0905\u0932\u0917 \u0938\u0947\u0935\u0928:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092f\u0926\u093f \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u0947\u0937 \u092c\u0940\u092e\u093e\u0930\u0940 \u092f\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u0938\u0932\u093e\u0939 \u0926\u0940 \u0917\u0908 \u0939\u0948, \u0924\u094b \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0938\u0947 \u0915\u093f\u0938\u0940 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u092e\u0947\u0935\u093e \u0905\u0932\u0917 \u0938\u0947 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">(B) \u0909\u092e\u094d\u0930 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u0906\u092f\u0941 \u0938\u092e\u0942\u0939<\/strong><\/th><th><strong>\u0938\u0941\u091d\u093e\u0935<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>\u092c\u091a\u094d\u091a\u0947 (6-12 \u0935\u0930\u094d\u0937):<\/strong><\/td><td>\u0939\u0932\u094d\u0915\u0947 \u0914\u0930 \u092d\u0942\u0928\u0947 \u0939\u0941\u090f \u092e\u0947\u0935\u0947 \u091c\u0948\u0938\u0947 \u092c\u093e\u0926\u093e\u092e \u092f\u093e \u0915\u093e\u091c\u0942, \u091b\u094b\u091f\u0947 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u092e\u0947\u0902; \u090f\u0932\u0930\u094d\u091c\u0940 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902\u0964<\/td><\/tr><tr><td><strong>\u0915\u093f\u0936\u094b\u0930 (13-18 \u0935\u0930\u094d\u0937):<\/strong><\/td><td>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0905\u0916\u0930\u094b\u091f \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940; \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/td><\/tr><tr><td><strong>\u0935\u092f\u0938\u094d\u0915 (18-60 \u0935\u0930\u094d\u0937):<\/strong><\/td><td>\u0938\u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0902\u092f\u092e\u093f\u0924 \u0938\u0947\u0935\u0928; \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0935\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u092e\u0947\u0935\u0947 \u092c\u0947\u0939\u0924\u0930\u0964<\/td><\/tr><tr><td><strong>\u092c\u0941\u091c\u0941\u0930\u094d\u0917 (60+ \u0935\u0930\u094d\u0937):<\/strong><\/td><td>\u0939\u0932\u094d\u0915\u0947 \u092d\u0942\u0928\u0947 \u0939\u0941\u090f \u092e\u0947\u0935\u0947, \u0926\u0939\u0940 \u092f\u093e \u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925; \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0915\u0947 \u0932\u093f\u090f \u0925\u094b\u0921\u093c\u0947 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">(C) \u0926\u0942\u0927, \u0926\u0939\u0940, \u091a\u093e\u0936\u0928\u0940, \u0926\u0932\u093f\u092f\u093e\/\u0913\u091f\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u094b\u091c\u0928<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092e\u093f\u0932\u094d\u0915 \u0936\u0947\u0915 \u092f\u093e \u0938\u094d\u092e\u0942\u0926\u0940:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092a\u0928\u0940\u0930 \u0915\u0940 \u0924\u0930\u0939 \u092e\u0947\u0935\u0947 \u092d\u0940 \u0926\u0942\u0927 \u092f\u093e \u0926\u0939\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0915\u0930 \u092a\u0940\u0928\u0947 \u0938\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0926\u0932\u093f\u092f\u093e\/\u0913\u091f\u094d\u0938 \u092e\u0947\u0902:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0938\u0941\u092c\u0939 \u0915\u0947 \u0928\u093e\u0936\u094d\u0924\u0947 \u092e\u0947\u0902 \u0926\u0932\u093f\u092f\u093e \u092f\u093e \u0913\u091f\u094d\u0938 \u092e\u0947\u0902 \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u092e\u0947\u0935\u0947 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u090a\u0930\u094d\u091c\u093e \u0914\u0930 <a href=\"https:\/\/dailyfoodserve.com\/shop\/fiber-benefits-daily-intake-guide\/\">\u092b\u093e\u0907\u092c\u0930<\/a> \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0938weets \u092e\u0947\u0902:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0915\u093e\u091c\u0942 \u0915\u094b \u092e\u093f\u0920\u093e\u0908\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u091c\u093e\u0935\u091f \u092f\u093e \u092a\u0947\u0938\u094d\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u092a\u0930\u0902\u0924\u0941 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u091a\u0940\u0928\u0940 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0938\u0932\u093e\u0926 \u092f\u093e \u0939\u0932\u094d\u0915\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u093f\u0938\u094d\u0924\u093e \u0914\u0930 \u0905\u0916\u0930\u094b\u091f \u0905\u091a\u094d\u091b\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915\u0924\u093e \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">5. \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u092e\u0947\u0935\u094b\u0902 \u0915\u093e \u092f\u094b\u0917\u0926\u093e\u0928<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092a\u093e\u091a\u0928 \u0938\u092e\u092f:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0938\u093e\u092e\u093e\u0928\u094d\u092f\u0924\u092f\u093e 2 \u0938\u0947 4 \u0918\u0902\u091f\u0947 \u0924\u0915 \u092e\u0947\u0902 \u092e\u0947\u0935\u0947 \u092a\u091a \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u092a\u0930\u0902\u0924\u0941 \u092f\u0939 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0927\u0940\u0930\u0947 \u092a\u091a\u0928\u0947 \u0935\u093e\u0932\u0947 <a href=\"https:\/\/dailyfoodserve.com\/shop\/best-carbohydrate-foods\/\" target=\"_blank\">\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f<\/a> \u0914\u0930 \u092b\u0948\u091f\u094d\u0938, \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li>\u092e\u0947\u0935\u0947 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 <a href=\"https:\/\/dailyfoodserve.com\/shop\/fiber-benefits-daily-intake-guide\/\">\u092b\u093e\u0907\u092c\u0930<\/a> \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0915\u092c\u094d\u091c \u091c\u0948\u0938\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u0926\u0942\u0930 \u0930\u0939\u0924\u0940 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u0938\u0947:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0905\u0917\u0930 \u092e\u0947\u0935\u0947 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u093e\u090f \u091c\u093e\u090f\u0902 \u0924\u094b \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0926\u093f\u0915\u094d\u0915\u0924, \u0905\u092a\u091a \u092f\u093e \u092a\u0947\u091f \u092b\u0942\u0932\u0928\u0947 \u091c\u0948\u0938\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">6. \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/h2>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092e\u0947\u0935\u0947 \u0939\u092e\u093e\u0930\u0947 \u0906\u0939\u093e\u0930 \u0915\u094b \u0938\u0902\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935:<\/strong><br>\u092c\u093e\u0926\u093e\u092e, \u0905\u0916\u0930\u094b\u091f, \u0915\u093e\u091c\u0942, \u092a\u093f\u0938\u094d\u0924\u093e, \u0914\u0930 \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u0947 <a href=\"https:\/\/dailyfoodserve.com\/shop\/protein-benefits-intake-guide\/\" target=\"_blank\">\u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/a>, \u092b\u0948\u091f, <a href=\"https:\/\/dailyfoodserve.com\/shop\/magnesium-health-benefits-daily-intake-guide\/\" target=\"_blank\">\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e<\/a> \u0914\u0930 \u0905\u0928\u094d\u092f \u092e\u093f\u0928\u0930\u0932\u094d\u0938 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li><strong>\u092a\u093e\u091a\u0928:<\/strong><br>100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0935\u094b\u0902 \u0915\u093e \u092a\u093e\u091a\u0928 \u0914\u0938\u0924\u0928 2-4 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0925\u093e\u092f\u0940 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u0941\u091d\u093e\u0935:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u092f \u0914\u0930 \u0938\u0902\u092f\u094b\u091c\u0928:<\/strong> \u0938\u0941\u092c\u0939, \u0926\u094b\u092a\u0939\u0930, \u0914\u0930 \u0936\u093e\u092e \u0915\u0947 \u0938\u092e\u092f \u092e\u0947\u0902 \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u090f\u0964<\/li>\n\n\n\n<li><strong>\u0906\u092f\u0941 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f:<\/strong> \u092c\u091a\u094d\u091a\u094b\u0902, \u0915\u093f\u0936\u094b\u0930\u094b\u0902, \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0924\u0925\u093e \u092c\u0941\u091c\u0941\u0930\u094d\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u091a\u0941\u0928\u093e\u0935 \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0935\u093f\u0936\u0947\u0937 \u092a\u0930\u093f\u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0901:<\/strong> \u090f\u0932\u0930\u094d\u091c\u0940, \u0935\u091c\u0928 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923, \u0914\u0930 \u092a\u093e\u091a\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u0938\u093e\u0935\u0927\u093e\u0928\u0940 \u092c\u0930\u0924\u0947\u0902\u0964<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u092e\u093f\u0932\u093e\u0915\u0930 \u0938\u0947\u0935\u0928:<\/strong><br>\u0926\u0942\u0927, \u0926\u0939\u0940, \u0926\u0932\u093f\u092f\u093e, \u0913\u091f\u094d\u0938, \u0938\u0932\u093e\u0926 \u0914\u0930 \u0939\u0932\u094d\u0915\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092e\u0947\u0935\u094b\u0902 \u0915\u093e \u0938\u0902\u092f\u092e\u093f\u0924 \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092e\u0947\u0935\u0947 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0915\u0940 \u0938\u0932\u093e\u0939 \u0932\u0947\u0915\u0930 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>SEO Keywords:<\/strong> \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u092e\u0947\u0935\u0947, \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u092e\u0947\u0935\u0947, \u092e\u0947\u0935\u0947 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947, \u092c\u093e\u0926\u093e\u092e, \u0905\u0916\u0930\u094b\u091f, \u0915\u093e\u091c\u0942, \u092a\u093f\u0938\u094d\u0924\u093e, \u092e\u0942\u0902\u0917\u092b\u0932\u0940, \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0947\u0935\u0928, \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930, \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930 \u091f\u093f\u092a\u094d\u0938, \u092e\u0947\u0935\u0947 \u0914\u0930 \u092a\u093e\u091a\u0928, \u0915\u093f\u0938 \u0909\u092e\u094d\u0930 \u092e\u0947\u0902 \u092e\u0947\u0935\u0947, \u092e\u0947\u0935\u0947 \u0915\u093e \u0938\u0902\u092f\u094b\u091c\u0928<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><em>DailyFoodServe.com \u092a\u0930 \u0910\u0938\u0947 \u0939\u0940 \u0935\u093f\u0938\u094d\u0924\u0943\u0924, \u091c\u093e\u0928\u0915\u093e\u0930\u0940\u092a\u0942\u0930\u094d\u0923 \u0914\u0930 \u0909\u092a\u092f\u094b\u0917\u0940 \u0932\u0947\u0916 \u092a\u0922\u093c\u0924\u0947 \u0930\u0939\u0947\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u092d\u0940 \u092a\u0939\u0932\u0941\u0913\u0902 \u0915\u094b \u0938\u092e\u091d\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0947\u0902!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u092e\u0947\u0935\u0947 (Nuts) \u092d\u093e\u0930\u0924\u0940\u092f \u0906\u0939\u093e\u0930 \u0915\u093e \u0905\u092d\u093f\u0928\u094d\u0928 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0902\u0964 \u092f\u0947 \u0928 \u0915\u0947\u0935\u0932 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u092c\u0932\u094d\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u092e\u093f\u0928\u0930\u0932\u094d\u0938 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u0935\u0938\u093e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092c\u094d\u0932\u0949\u0917 \u092e\u0947\u0902 \u0939\u092e \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092e\u0947\u0935\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0926\u0947\u0902\u0917\u0947 \u2013 \u0909\u0928\u0915\u0947 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0915\u0948\u0932\u094b\u0930\u0940, \u092b\u0948\u091f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940&hellip;&nbsp;<a href=\"https:\/\/dailyfoodserve.com\/shop\/major-dry-fruits-found-in-india-nutrition-digestion-consumption-tips-and-special-information\/\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u0947\u0935\u0947: \u092a\u094c\u0937\u094d\u091f\u093f\u0915\u0924\u093e, \u092a\u093e\u091a\u0928, \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u0941\u091d\u093e\u0935 \u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u091c\u093e\u0928\u0915\u093e\u0930\u0940<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u0947\u0935\u0947: \u092a\u094c\u0937\u094d\u091f\u093f\u0915\u0924\u093e, \u092a\u093e\u091a\u0928, \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u0941\u091d\u093e\u0935 \u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 - Daily Food Serve %<\/title>\n<meta name=\"description\" content=\"\u092e\u0947\u0935\u0947 (Nuts) \u092d\u093e\u0930\u0924\u0940\u092f \u0906\u0939\u093e\u0930 \u0915\u093e \u0905\u092d\u093f\u0928\u094d\u0928 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0902\u0964 \u092f\u0947 \u0928 \u0915\u0947\u0935\u0932 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u092c\u0932\u094d\u0915\u093f \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u092e\u093f\u0928\u0930\u0932\u094d\u0938 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0935\u0930\u094d\u0927\u0915 \u0935\u0938\u093e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092c\u094d\u0932\u0949\u0917 \u092e\u0947\u0902 \u0939\u092e \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092e\u0947\u0935\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0926\u0947\u0902\u0917\u0947 \u2013 \u0909\u0928\u0915\u0947 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0915\u0948\u0932\u094b\u0930\u0940, \u092b\u0948\u091f, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e, \u092a\u093e\u091a\u0928 \u0938\u092e\u092f, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u0941\u091d\u093e\u0935\u0964 \u0938\u093e\u0925 \u0939\u0940, \u0939\u092e \u092f\u0939 \u092d\u0940 \u091c\u093e\u0928\u0947\u0902\u0917\u0947 \u0915\u093f \u0915\u093f\u0938 \u0909\u092e\u094d\u0930 \u092e\u0947\u0902, \u0915\u093f\u0938 \u092c\u0940\u092e\u093e\u0930\u0940 \u092e\u0947\u0902 \u0914\u0930 \u0915\u093f\u0928 \u0916\u093e\u0926\u094d\u092f \u0938\u0902\u092f\u094b\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u092f\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dailyfoodserve.com\/shop\/major-dry-fruits-found-in-india-nutrition-digestion-consumption-tips-and-special-information\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u0947\u0935\u0947: \u092a\u094c\u0937\u094d\u091f\u093f\u0915\u0924\u093e, \u092a\u093e\u091a\u0928, \u0938\u0947\u0935\u0928 \u0915\u0947 \u0938\u0941\u091d\u093e\u0935 \u0914\u0930 \u0935\u093f\u0936\u0947\u0937 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 Daily Food Serve\" \/>\n<meta property=\"og:description\" content=\"\u092e\u0947\u0935\u0947 (Nuts) \u092d\u093e\u0930\u0924\u0940\u092f \u0906\u0939\u093e\u0930 \u0915\u093e \u0905\u092d\u093f\u0928\u094d\u0928 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0902\u0964 \u092f\u0947 \u0928 \u0915\u0947\u0935\u0932 \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u092c\u0932\u094d\u0915\u093f 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