\n\t\t\t\t\t\t

\n\t\t\t\t\t

\n\t\t\t

\n\t\t\t\t\t\t

\n\t\t\t\t

\n\t\t\t\t\t\t\t\t\t

<\/p>\n

\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0ba8\u0bcb\u0baf\u0bbe\u0bb3\u0bbf\u0b95\u0bb3\u0bcd\u00a0 \u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd \u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bb2\u0bbe\u0bae\u0bbe<\/strong><\/strong> –\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd\u00a0 \u0b89\u0bb3\u0bcd\u0bb3 \u0b8a\u0b9f\u0bcd\u0b9f\u0b9a\u0bcd\u0b9a\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd\u0b95\u0bb3\u0bcd:<\/strong><\/h3>\n
<\/p>\n
\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd \u0baa\u0bb2 \u0b9a\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd\u0b95\u0bb3\u0bc8\u0b95\u0bcd\u00a0 \u0b95\u0bca\u0ba3\u0bcd\u0b9f\u0bc1\u0bb3\u0bcd\u0bb3\u0ba4\u0bc1, \u0b85\u0bb5\u0bc8:<\/p>\n
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<\/ul>\n<\/li>\n<\/ul>\n
\n
\n
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\u0bb5\u0bc8\u0b9f\u0bcd\u0b9f\u0bae\u0bbf\u0ba9\u0bcd<\/strong>\u00a0<\/strong>\u0b9a\u0bbf<\/strong>\u00a0(Vitamin C)<\/strong> – \u0ba8\u0bcb\u0baf\u0bcd\u00a0\u0b8e\u0ba4\u0bbf\u0bb0\u0bcd\u0baa\u0bcd\u0baa\u0bc1\u00a0\u0b9a\u0b95\u0bcd\u0ba4\u0bbf\u0baf\u0bc8\u00a0 \u0baa\u0bb2\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0bb5\u0bc8\u0b9f\u0bcd\u0b9f\u0bae\u0bbf\u0ba9\u0bcd<\/strong>\u00a0<\/strong>\u0b8f<\/strong>\u00a0(Vitamin A)<\/strong> – \u0b95\u0ba3\u0bcd\u00a0\u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd\u00a0\u0b9a\u0bb0\u0bc1\u0bae\u00a0 \u0b86\u0bb0\u0bcb\u0b95\u0bcd\u0b95\u0bbf\u0baf\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u00a0\u0ba8\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\n
\n
\n
\u0baa\u0bca\u0b9f\u0bcd\u0b9f\u0bbe\u0b9a\u0bbf\u0baf\u0bae\u0bcd<\/strong>\u00a0(Potassium)<\/strong> –\u00a0 \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b85\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u0ba4\u0bcd\u0ba4\u0bc8\u0b95\u0bcd\u00a0 \u0b95\u0b9f\u0bcd\u0b9f\u0bc1\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0ba8\u0bbe\u0bb0\u0bcd\u0b9a\u0bcd\u0b9a\u0ba4\u0bcd\u0ba4\u0bc1\u00a0(Dietary fibre)<\/strong> – \u0b9a\u0bc6\u0bb0\u0bbf\u0bae\u0bbe\u0ba9\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0bae\u0bcd, \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u00a0\u0b89\u0bb1\u0bbf\u0b9e\u0bcd\u0b9a\u0bc1\u0bb5\u0ba4\u0bc8\u0b95\u0bcd \u0b95\u0b9f\u0bcd\u0b9f\u0bc1\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bb5\u0bc1\u0bae\u0bcd\u00a0 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0b87\u0baf\u0bb1\u0bcd\u0b95\u0bc8 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8\u0b95\u0bb3\u0bcd\u00a0 (Natural sugars)<\/strong> – \u0bae\u0bc1\u0b95\u0bcd\u0b95\u0bbf\u0baf\u0bae\u0bbe\u0b95 \u0b83\u0baa\u0bbf\u0bb0\u0b95\u0bcd\u0b9f\u0bcb\u0bb8\u0bcd\u00a0 (fructose) \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b95\u0bc1\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bcb\u0bb8\u0bcd (glucose).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
<\/p>\n
$\"\u0bb5\u0bc6\u0baf\u0bbf\u0bb2\u0bcd\u0b95\u0bbe\u0bb2\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd$ <\/figure>\n
<\/p>\n
\u0b92\u0bb0\u0bc1<\/strong> 100 <\/strong>\u0b95\u0bbf\u0bb0\u0bbe\u0bae\u0bcd <\/strong>\u0baa\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u00a0 <\/strong>\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd<\/strong>:<\/strong><\/h4>\n
<\/p>\n
\n
\n
<\/ul>\n<\/li>\n<\/ul>\n
\n
\n
\n
\u0b9a\u0bc1\u0bae\u0bbe\u0bb0\u0bcd\u00a0100-110 <\/strong>\u0b95\u0bb2\u0bcb\u0bb0\u0bbf\u0b95\u0bb3\u0bcd<\/strong>\u00a0\u0b87\u0bb0\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0b9a\u0bc1\u0bae\u0bbe\u0bb0\u0bcd\u00a024 <\/strong>\u0b95\u0bbf\u0bb0\u0bbe\u0bae\u0bcd<\/strong> \u00a0<\/strong>\u0b95\u0bbe\u0bb0\u0bcd\u0baa\u0bcb\u0bb9\u0bc8\u0b9f\u0bcd\u0bb0\u0bc7\u0b9f\u0bcd\u0b9f\u0bc1\u0b95\u0bb3\u0bcd<\/strong> \u0b87\u0bb0\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0b9a\u0bc1\u0bae\u0bbe\u0bb019 \u0b95\u0bbf\u0bb0\u0bbe\u0bae\u0bcd\u00a0\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8\u00a0\u0b87\u0bb0\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0b9a\u0bc1\u0bae\u0bbe\u0bb0\u0bcd\u00a01.5 <\/strong>\u0b95\u0bbf\u0bb0\u0bbe\u0bae\u0bcd<\/strong>\u00a0<\/strong>\u0ba8\u0bbe\u0bb0\u0bcd\u0b9a\u0bcd\u0b9a\u0ba4\u0bcd\u0ba4\u0bc1<\/strong>\u00a0 \u0b87\u0bb0\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0b95\u0bbf\u0bb3\u0bc8\u0b9a\u0bbf\u0bae\u0bbf\u0b95\u0bcd<\/strong>\u00a0<\/strong>\u0b95\u0bc1\u0bb1\u0bbf\u0baf\u0bc0\u0b9f\u0bc1<\/strong>\u00a0(GI): 75\u201380 (<\/strong>\u0b85\u0ba4\u0bbf\u0b95\u0bae\u0bcd<\/strong>)<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
<\/p>\n
\u0b85\u0ba4\u0bbf\u0b95\u0bae\u0bbe\u0b95 \u0b89\u0b9f\u0bcd\u0b95\u0bca\u0ba3\u0bcd\u0b9f\u0bbe\u0bb2\u0bcd, \u0b87\u0ba8\u0bcd\u0ba4 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd\u00a0 \u0b95\u0bbe\u0bb0\u0bcd\u0baa\u0bcb\u0bb9\u0bc8\u0b9f\u0bcd\u0bb0\u0bc7\u0b9f\u0bcd \u0b89\u0bb3\u0bcd\u0bb3\u0b9f\u0b95\u0bcd\u0b95\u0bae\u0bcd \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b95\u0bc1\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bcb\u0bb8\u0bcd \u0b85\u0bb3\u0bb5\u0bc8 \u0b85\u0ba4\u0bbf\u0b95\u0bb0\u0bbf\u0b95\u0bcd\u0b95\u0bb2\u0bbe\u0bae\u0bcd. \u0b87\u0bb0\u0bc1\u0baa\u0bcd\u0baa\u0bbf\u0ba9\u0bc1\u0bae\u0bcd, \u0ba8\u0bbe\u0bb0\u0bcd\u0b9a\u0bcd\u0b9a\u0ba4\u0bcd\u0ba4\u0bc1 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8\u0baf\u0bbf\u0ba9\u0bcd \u0ba4\u0bbe\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bc8\u0b95\u0bcd \u0b95\u0bc1\u0bb1\u0bc8\u0ba4\u0bcd\u0ba4\u0bc1, \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b93\u0b9f\u0bcd\u0b9f\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd \u0b85\u0ba4\u0bc1 \u0b89\u0bb1\u0bbf\u0b9e\u0bcd\u0b9a\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0bb5\u0ba4\u0bc8 \u0bae\u0bc6\u0ba4\u0bc1\u0bb5\u0bbe\u0b95\u0bcd\u0b95 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p>\n
<\/p>\n
\u0b85\u0bb3\u0bb5\u0bc1 \u0b95\u0b9f\u0bcd\u0b9f\u0bc1\u0baa\u0bcd\u0baa\u0bbe\u0b9f\u0bc1\u00a0 \u0b85\u0bb5\u0b9a\u0bbf\u0baf\u0bae\u0bcd<\/strong><\/h5>\n
<\/p>\n
\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd \u0b85\u0ba4\u0bbf\u0b95 \u0b86\u0bb1\u0bcd\u0bb1\u0bb2\u0bcd\u00a0 \u0b89\u0bb3\u0bcd\u0bb3\u0ba4\u0bc1. \u0b87\u0ba4\u0bc1 \u0b9a\u0ba4\u0bcd\u0ba4\u0bbe\u0ba9\u0ba4\u0bbe\u0b95 \u0b87\u0bb0\u0bc1\u0ba8\u0bcd\u0ba4\u0bbe\u0bb2\u0bc1\u0bae\u0bcd, \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0ba8\u0bcb\u0baf\u0bbe\u0bb3\u0bbf\u0b95\u0bb3\u0bcd \u0b87\u0ba4\u0ba9\u0bc8 \u0b9a\u0bbf\u0bb1\u0bbf\u0baf \u0b85\u0bb3\u0bb5\u0bbf\u0bb2\u0bc7\u0baf\u0bc7 \u0b89\u0b9f\u0bcd\u0b95\u0bca\u0bb3\u0bcd\u0bb3 \u0bb5\u0bc7\u0ba3\u0bcd\u0b9f\u0bc1\u0bae\u0bcd:<\/p>\n
<\/p>\n
\u0baa\u0b95\u0bc1\u0ba4\u0bbf\u00a0\u0b85\u0bb3\u0bb5\u0bc1:<\/strong> 1\u20132 \u0baa\u0bb4\u0b95\u0bcd\u0b95\u0bc0\u0bb1\u0bcd\u0bb1\u0bc1\u0b95\u0bb3\u0bcd\u00a0(30\u201350 \u0b95\u0bbf\u0bb0\u0bbe\u0bae\u0bcd), \u0b85\u0bb5\u0bcd\u0bb5\u0baa\u0bcd\u0baa\u0bcb\u0ba4\u0bc1\u00a0\u0bae\u0b9f\u0bcd\u0b9f\u0bc1\u0bae\u0bcd \u0b8e\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd\u0b95\u0bca\u0bb3\u0bcd\u0bb3\u00a0\u0baa\u0bb0\u0bbf\u0ba8\u0bcd\u0ba4\u0bc1\u0bb0\u0bc8\u00a0 \u0b9a\u0bc6\u0baf\u0bcd\u0baf\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p>\n
<\/p>\n
\u0b8f\u0ba9\u0bcd<\/strong>\u00a0<\/strong>\u0bb5\u0bb0\u0bae\u0bcd\u0baa\u0bc1\u0b9f\u0ba9\u0bcd<\/strong>\u00a0<\/strong>\u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f <\/strong>\u00a0<\/strong>\u0bb5\u0bc7\u0ba3\u0bcd\u0b9f\u0bc1\u0bae\u0bcd<\/strong>?<\/strong><\/h5>\n
<\/p>\n
\n
\n
<\/ul>\n<\/li>\n<\/ul>\n
\n
\n
\n
\u0b87\u0ba4\u0bbf\u0bb2\u0bcd\u00a0\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8<\/strong>\u00a0<\/strong>\u0b85\u0bb3\u0bb5\u0bc1\u0bae\u0bcd<\/strong>, <\/strong>\u0b95\u0bbf\u0bb3\u0bc8\u0b9a\u0bbf\u0bae\u0bbf\u0b95\u0bcd<\/strong>\u00a0<\/strong>\u0b95\u0bc1\u0bb1\u0bbf\u0baf\u0bc0\u0b9f\u0bc1\u0bae\u0bcd<\/strong>\u00a0 (GI) <\/strong>\u0b85\u0ba4\u0bbf\u0b95\u0bae\u0bcd<\/strong>\u00a0\u0b89\u0bb3\u0bcd\u0bb3\u0ba4\u0bc1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n
\n
\n
\u0b87\u0ba4\u0ba9\u0bbe\u0bb2\u0bcd\u00a0 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8<\/strong>\u00a0 \u00a0 \u00a0 <\/strong>\u0ba8\u0bcb\u0baf\u0bbe\u0bb3\u0bbf\u0b95\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bc1 \u0b87\u0bb0\u0ba4\u0bcd\u0ba4\u00a0<\/strong>\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8<\/strong> \u00a0<\/strong>\u0bb5\u0bbf\u0bb0\u0bc8\u0bb5\u0bbe\u0b95<\/strong>\u00a0<\/strong>\u0b89\u0baf\u0bb0<\/strong>\u00a0<\/strong>\u0bb5\u0bbe\u0baf\u0bcd\u0baa\u0bcd\u0baa\u0bc1<\/strong>\u00a0 \u0b89\u0bb3\u0bcd\u0bb3\u0ba4\u0bc1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
<\/p>\n
\u0b87\u0ba8\u0bcd\u0ba4 \u0bb5\u0bb0\u0bae\u0bcd\u0baa\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bb3\u0bcd \u0ba8\u0bc0\u0b99\u0bcd\u0b95\u0bb3\u0bcd\u00a0 \u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd \u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bcd\u0b9f\u0bbe\u0bb2\u0bcd, \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b95\u0bc1\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bcb\u0bb8\u0bcd \u0b85\u0bb3\u0bb5\u0bc1 \u0ba4\u0bc7\u0bb5\u0bc8\u0baf\u0bbf\u0ba9\u0bcd\u0bb1\u0bbf \u0b85\u0ba4\u0bbf\u0b95\u0bb0\u0bbf\u0baa\u0bcd\u0baa\u0ba4\u0bc8\u0ba4\u0bcd \u0ba4\u0b9f\u0bc1\u0b95\u0bcd\u0b95\u0bb2\u0bbe\u0bae\u0bcd. \u0b87\u0ba4\u0ba9\u0bcd \u0bae\u0bc2\u0bb2\u0bae\u0bcd \u0ba8\u0bc0\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0ba4\u0bcd\u0ba4\u0bc8 \u0baa\u0bbe\u0ba4\u0bc1\u0b95\u0bbe\u0baa\u0bcd\u0baa\u0bbe\u0b95 \u0b85\u0ba9\u0bc1\u0baa\u0bb5\u0bbf\u0b95\u0bcd\u0b95\u0bb2\u0bbe\u0bae\u0bcd.<\/p>\n
<\/p>\n
\u0baa\u0bc1\u0bb0\u0ba4\u0bae\u0bcd\u00a0 <\/strong>\u0b85\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1<\/strong> \u0b86\u0bb0\u0bcb\u0b95\u0bcd\u0b95\u0bbf\u0baf \u0bae\u0bbe\u0ba9 <\/strong>\u0b95\u0bca\u0bb4\u0bc1\u0baa\u0bcd\u0baa\u0bc1\u0b95\u0bb3\u0bc1\u0b9f\u0ba9\u0bcd<\/strong>\u00a0<\/strong>\u0b9a\u0bc7\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4\u0bc1 <\/strong>\u00a0<\/strong>\u0b89\u0ba3\u0bcd\u0ba3\u0bc1\u0b99\u0bcd\u0b95\u0bb3\u0bcd<\/strong><\/h5>\n
<\/p>\n
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\u0b9a\u0bbf\u0bb1\u0ba8\u0bcd\u0ba4<\/strong>\u00a0<\/strong>\u0b9a\u0bc7\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bc8\u0b95\u0bb3\u0bcd<\/strong>:<\/strong><\/h5>\n
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\u0b92\u0bb0\u0bc1 \u0b95\u0bc8\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bbf \u0baa\u0bbe\u0ba4\u0bbe\u0bae\u0bcd\u00a0 \u0b85\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1 \u0baa\u0bbf\u0bb8\u0bcd\u0ba4\u0bbe \u0baa\u0bcb\u0ba9\u0bcd\u0bb1 \u0b95\u0bca\u0b9f\u0bcd\u0b9f\u0bc8\u0b95\u0bb3\u0bcd<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\u0baa\u0ba4\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0baa\u0bcd\u0baa\u0b9f\u0bcd\u0b9f<\/strong> \u00a0<\/strong>\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd<\/strong>\u00a0<\/strong>\u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd <\/strong>\u00a0<\/strong>\u0b87\u0ba9\u0bbf\u0baa\u0bcd\u0baa\u0bc1\u0b95\u0bb3\u0bc8\u0ba4\u0bcd<\/strong> \u00a0<\/strong>\u0ba4\u0bb5\u0bbf\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb5\u0bc1\u0bae\u0bcd<\/strong><\/h5>\n
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\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd<\/strong>\u00a0<\/strong>\u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f<\/strong>\u00a0 <\/strong>\u0b9a\u0bbf\u0bb1\u0ba8\u0bcd\u0ba4<\/strong>\u00a0<\/strong>\u0ba8\u0bc7\u0bb0\u0bae\u0bcd<\/strong><\/h4>\n
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\u0bae\u0bbe\u0bb2\u0bc8 \u0ba8\u0bc7\u0bb0\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcb \u0b85\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1\u00a0 \u0b87\u0bb0\u0bb5\u0bbf\u0bb2\u0bcb \u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd \u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bc1\u0bb5\u0ba4\u0bc8\u0ba4\u0bcd \u0ba4\u0bb5\u0bbf\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb5\u0bc1\u0bae\u0bcd. \u0b8f\u0ba9\u0bc6\u0ba9\u0bbf\u0bb2\u0bcd \u0b85\u0baa\u0bcd\u0baa\u0bcb\u0ba4\u0bc1 \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0b89\u0b9f\u0bb2\u0bcd \u0b9a\u0bc6\u0baf\u0bb2\u0bcd \u0ba4\u0bbf\u0bb1\u0ba9\u0bcd (\u0bae\u0bc6\u0b9f\u0bcd\u0b9f\u0baa\u0bbe\u0bb2\u0bbf\u0b9a\u0bae\u0bcd) \u0bae\u0bc6\u0ba4\u0bc1\u0bb5\u0bbe\u0b95\u0bc1\u0bae\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8\u0baf\u0bc8 \u0ba8\u0bbf\u0bb0\u0bcd\u0bb5\u0b95\u0bbf\u0baa\u0bcd\u0baa\u0ba4\u0bc1 \u0b95\u0b9f\u0bbf\u0ba9\u0bae\u0bbe\u0b95 \u0b87\u0bb0\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd.<\/p>\n
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\u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bcd\u0b9f<\/strong>\u00a0<\/strong>\u0baa\u0bbf\u0bb1\u0b95\u0bc1<\/strong>\u00a0<\/strong>\u0b87\u0bb0\u0ba4\u0bcd\u0ba4 <\/strong>\u00a0<\/strong>\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8<\/strong> \u00a0<\/strong>\u0b85\u0bb3\u0bb5\u0bc8\u0b95\u0bcd<\/strong> \u00a0<\/strong>\u0b95\u0ba3\u0bcd\u0b95\u0bbe\u0ba3\u0bbf\u0b95\u0bcd\u0b95\u0bb5\u0bc1\u0bae\u0bcd<\/strong><\/h5>\n
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\u0b95\u0bcb\u0b9f\u0bc8\u0b95\u0bbe\u0bb2 \u0b89\u0ba3\u0bb5\u0bbf\u0bb2\u0bcd\u00a0 \u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0ba4\u0bcd\u0ba4\u0bc8 \u0bae\u0bc1\u0ba4\u0ba9\u0bcd\u0bae\u0bc1\u0bb1\u0bc8\u0baf\u0bbe\u0b95\u0b9a\u0bcd \u0b9a\u0bc7\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bbf\u0bb1\u0bc0\u0bb0\u0bcd\u0b95\u0bb3\u0bcd \u0b8e\u0ba9\u0bcd\u0bb1\u0bbe\u0bb2\u0bcd, \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0b89\u0b9f\u0bb2\u0bcd \u0b8e\u0baa\u0bcd\u0baa\u0b9f\u0bbf \u0b8e\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd\u0b95\u0bca\u0bb3\u0bcd\u0b95\u0bbf\u0bb1\u0ba4\u0bc1 \u0b8e\u0ba9\u0bcd\u0baa\u0ba4\u0bc8\u0b95\u0bcd \u0b95\u0bb5\u0ba9\u0bbf\u0baf\u0bc1\u0b99\u0bcd\u0b95\u0bb3\u0bcd:<\/p>\n
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\u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd \u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bc1\u0bb5\u0ba4\u0bb1\u0bcd\u0b95\u0bc1\u00a0 1-2 \u0bae\u0ba3\u0bbf \u0ba8\u0bc7\u0bb0\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1 \u0bae\u0bc1\u0ba9\u0bcd\u0baa\u0bc1\u0bae\u0bcd \u0baa\u0bbf\u0ba9\u0bcd\u0baa\u0bc1\u0bae\u0bcd \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0b85\u0bb3\u0bb5\u0bc8\u0baa\u0bcd\u00a0 \u0baa\u0bb0\u0bbf\u0b9a\u0bcb\u0ba4\u0bbf\u0baf\u0bc1\u0b99\u0bcd\u0b95\u0bb3\u0bcd. \u0b87\u0ba4\u0bc1 \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0b85\u0bb3\u0bb5\u0bbf\u0bb2\u0bcd \u0baa\u0bc6\u0bb0\u0bbf\u0baf \u0bae\u0bbe\u0bb1\u0bcd\u0bb1\u0b99\u0bcd\u0b95\u0bb3\u0bc8 \u0b8f\u0bb1\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bbe \u0b8e\u0ba9\u0bcd\u0baa\u0ba4\u0bc8\u00a0 \u0b89\u0bb1\u0bc1\u0ba4\u0bbf\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bbf\u0b95\u0bcd \u0b95\u0bca\u0bb3\u0bcd\u0bb3 \u0b89\u0ba4\u0bb5\u0bc1\u0bae\u0bcd.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0b85\u0bb3\u0bb5\u0bc1 \u0b85\u0ba4\u0bbf\u0b95\u0bae\u0bbe\u0b95\u00a0 \u0b87\u0bb0\u0bc1\u0ba8\u0bcd\u0ba4\u0bbe\u0bb2\u0bcd, \u0b85\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4 \u0bae\u0bc1\u0bb1\u0bc8 \u0b85\u0bb3\u0bb5\u0bc8\u0b95\u0bcd \u0b95\u0bc1\u0bb1\u0bc8\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd \u0b95\u0bca\u0bb3\u0bcd\u0bb3\u0bc1\u0b99\u0bcd\u0b95\u0bb3\u0bcd.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\u0b92\u0bb5\u0bcd\u0bb5\u0bca\u0bb0\u0bc1\u0bb5\u0bb0\u0bbf\u0ba9\u0bcd \u0b89\u0b9f\u0bb2\u0bc1\u0bae\u0bcd \u0bb5\u0bbf\u0ba4\u0bcd\u0ba4\u0bbf\u0baf\u0bbe\u0b9a\u0bae\u0bbe\u0b95\u0bb5\u0bc7\u00a0 \u0b9a\u0bc6\u0baf\u0bb2\u0bcd\u0baa\u0b9f\u0bc1\u0bae\u0bcd, \u0b8e\u0ba9\u0bb5\u0bc7 \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bc1 \u0b8e\u0ba4\u0bc1 \u0b9a\u0bbf\u0bb1\u0ba8\u0bcd\u0ba4\u0ba4\u0bc1 \u0b8e\u0ba9\u0bcd\u0baa\u0ba4\u0bc8\u0b95\u0bcd \u0b95\u0ba3\u0bcd\u0b9f\u0bb1\u0bbf\u0baf \u0ba4\u0ba9\u0bbf\u0baa\u0bcd\u0baa\u0b9f\u0bcd\u0b9f \u0b95\u0ba3\u0bcd\u0b95\u0bbe\u0ba3\u0bbf\u0baa\u0bcd\u0baa\u0bc1 \u0bae\u0bbf\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0bae\u0bc1\u0b95\u0bcd\u0b95\u0bbf\u0baf\u0bae\u0bcd.<\/p>\n
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\u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bcd\u0b9f<\/strong>\u00a0<\/strong>\u0baa\u0bbf\u0bb1\u0b95\u0bc1<\/strong> \u00a0<\/strong>\u0b9a\u0bc1\u0bb1\u0bc1\u0b9a\u0bc1\u0bb1\u0bc1\u0baa\u0bcd\u0baa\u0bbe\u0b95<\/strong>\u00a0<\/strong>\u0b87\u0bb0\u0bc1\u0b99\u0bcd\u0b95\u0bb3\u0bcd<\/strong><\/h5>\n
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\u0b89\u0ba3\u0bb5\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0baa\u0bcd \u0baa\u0bbf\u0bb1\u0b95\u0bc1 \u0bb2\u0bc7\u0b9a\u0bbe\u0ba9 \u0b89\u0b9f\u0bb2\u0bcd\u00a0 \u0b9a\u0bc6\u0baf\u0bb2\u0bcd\u0baa\u0bbe\u0b9f\u0bc1 \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8\u0baf\u0bc8\u0b95\u0bcd \u0b95\u0b9f\u0bcd\u0b9f\u0bc1\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u00a0 \u0b89\u0ba4\u0bb5\u0bc1\u0bae\u0bcd.<\/p>\n
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10 – 15 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0b99\u0bcd\u0b95\u0bb3\u0bcd\u00a0\u0ba8\u0b9f\u0bc8\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\n
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\u0bb2\u0bc7\u0b9a\u0bbe\u0ba9 \u0bb5\u0bc0\u0b9f\u0bcd\u0b9f\u0bc1 \u0bb5\u0bc7\u0bb2\u0bc8\u0b95\u0bb3\u0bcd\u00a0 \u0b85\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1 \u0b8e\u0bb3\u0bbf\u0baf \u0b89\u0b9f\u0bb1\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf\u0b95\u0bb3\u0bcd (stretches)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\u0b87\u0ba4\u0bc1 \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0ba4\u0b9a\u0bc8\u0b95\u0bb3\u0bcd, \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b93\u0b9f\u0bcd\u0b9f\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd \u0b89\u0bb3\u0bcd\u0bb3 \u00a0\u0b85\u0ba4\u0bbf\u0b95\u0baa\u0bcd\u0baa\u0b9f\u0bbf\u0baf\u0bbe\u0ba9\u00a0 \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8\u0baf\u0bc8 \u0bae\u0bbf\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0ba4\u0bbf\u0bb1\u0bae\u0bcd\u0baa\u0b9f \u0b8e\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd\u0b95\u0bca\u0bb3\u0bcd\u0bb3\u00a0 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0b87\u0ba4\u0ba9\u0bcd \u0bae\u0bc2\u0bb2\u0bae\u0bcd \u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bcd\u0b9f \u0baa\u0bbf\u0bb1\u0b95\u0bc1 \u0b8f\u0bb1\u0bcd\u0baa\u0b9f\u0bc1\u0bae\u0bcd \u0b95\u0bc1\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bcb\u0bb8\u0bcd \u0b85\u0bb3\u0bb5\u0bc8\u0b95\u0bcd \u0b95\u0bc1\u0bb1\u0bc8\u0b95\u0bcd\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p>\n
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\u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd<\/strong>\u00a0<\/strong>\u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8<\/strong>\u00a0<\/strong>\u0ba8\u0bcb\u0baf\u0bcd <\/strong>\u00a0<\/strong>\u0ba8\u0bbf\u0baa\u0bc1\u0ba3\u0bb0\u0bc1\u0b9f\u0ba9\u0bcd<\/strong>\u00a0<\/strong>\u0baa\u0bc7\u0b9a\u0bc1\u0b99\u0bcd\u0b95\u0bb3\u0bcd<\/strong><\/h5>\n
<\/p>\n
\u0b95\u0bcb\u0b9f\u0bc8\u0b95\u0bbe\u0bb2\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd \u0baa\u0bb2\u0bbe\u0baa\u0bcd\u0baa\u0bb4\u0bae\u0bcd\u00a0 (\u0b85\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1 \u0bb5\u0bc7\u0bb1\u0bc1 \u0b8e\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0bb4\u0ba4\u0bcd\u0ba4\u0bc8\u0baf\u0bc1\u0bae\u0bcd) \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0b89\u0ba3\u0bb5\u0bbf\u0bb2\u0bcd \u0b9a\u0bc7\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bcd\u0b95\u0bca\u0bb3\u0bcd\u0bb5\u0ba4\u0bb1\u0bcd\u0b95\u0bc1 \u0bae\u0bc1\u0ba9\u0bcd, \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb0\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0bb5\u0bb0\u0bc8 \u0b85\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1\u00a0 \u0b89\u0ba3\u0bb5\u0bc1 \u0b86\u0bb2\u0bcb\u0b9a\u0b95\u0bb0\u0bc8\u0b95\u0bcd \u0b95\u0bb2\u0ba8\u0bcd\u0ba4\u0bbe\u0bb2\u0bcb\u0b9a\u0bbf\u0baa\u0bcd\u0baa\u0ba4\u0bc1 \u0bae\u0bbf\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0ba8\u0bb2\u0bcd\u0bb2\u0ba4\u0bc1. \u0b85\u0bb5\u0bb0\u0bcd \u0b89\u0b99\u0bcd\u0b95\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0baa\u0bcd \u0baa\u0bb2 \u0bb5\u0bb4\u0bbf\u0b95\u0bb3\u0bbf\u0bb2\u0bcd \u0b89\u0ba4\u0bb5\u0bb2\u0bbe\u0bae\u0bcd:<\/p>\n
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\u0b8e\u0bb5\u0bcd\u0bb5\u0bb3\u0bb5\u0bc1 \u0b9a\u0bbe\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0bb2\u0bbe\u0bae\u0bcd \u0b8e\u0ba9\u00a0 \u0baa\u0bbe\u0ba4\u0bc1\u0b95\u0bbe\u0baa\u0bcd\u0baa\u0bbe\u0ba9 \u0b85\u0bb3\u0bb5\u0bc1\u0b95\u0bb3\u0bc8\u0ba4\u0bcd \u0ba4\u0bc0\u0bb0\u0bcd\u0bae\u0bbe\u0ba9\u0bbf\u0b95\u0bcd\u0b95.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\u0baa\u0bb4\u0b99\u0bcd\u0b95\u0bb3\u0bc8 \u0bae\u0bb1\u0bcd\u0bb1 \u0b89\u0ba3\u0bb5\u0bc1\u0b9f\u0ba9\u0bcd\u00a0 \u0b9a\u0bc7\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4\u0bc1 \u0b9a\u0bae\u0b9a\u0bcd\u0b9a\u0bc0\u0bb0\u0bcd \u0b89\u0ba3\u0bb5\u0bc8\u0ba4\u0bcd \u0ba4\u0bbf\u0b9f\u0bcd\u0b9f\u0bae\u0bbf\u0b9f.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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\u0ba4\u0bc7\u0bb5\u0bc8\u0baa\u0bcd\u0baa\u0b9f\u0bcd\u0b9f\u0bbe\u0bb2\u0bcd \u0bae\u0bb0\u0bc1\u0ba8\u0bcd\u0ba4\u0bc1\u0b95\u0bb3\u0bbf\u0ba9\u0bcd\u00a0 \u0b85\u0bb3\u0bb5\u0bc8 \u0b9a\u0bb0\u0bbf\u0b9a\u0bc6\u0baf\u0bcd\u0baf.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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<\/p>\n
\u0bae\u0bc1\u0b9f\u0bbf\u0bb5\u0bbe\u0b95<\/strong><\/h4>\n
<\/p>\n
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<\/p>\n
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<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"
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