{"id":4262,"date":"2026-03-30T14:49:16","date_gmt":"2026-03-30T09:19:16","guid":{"rendered":"https:\/\/higoodhealth.com\/hindi\/?p=4262"},"modified":"2026-05-27T11:30:07","modified_gmt":"2026-05-27T06:00:07","slug":"teff-vs-wheat-rice","status":"publish","type":"post","link":"https:\/\/higoodhealth.com\/hindi\/teff-vs-wheat-rice\/","title":{"rendered":"\u0915\u094d\u092f\u093e \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u091a\u092e\u0941\u091a \u0906\u092a\u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902? \u091c\u093e\u0928\u093f\u090f \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u092c\u0922\u093c\u093f\u092f\u093e \u0905\u0928\u093e\u091c \u0915\u094c\u0928 \u0938\u093e \u0939\u0948\u00a0"},"content":{"rendered":"\n<p>\u0905\u0928\u093e\u091c \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0928\u0940\u0902\u0935 \u0939\u0948\u0902\u0964 \u092f\u0947 \u091c\u0930\u0942\u0930\u0940 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f , \u092b\u093e\u0907\u092c\u0930  \u0914\u0930 \u0915\u0908 \u091c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u093e\u0935\u0932 \u0914\u0930 \u0917\u0947\u0939\u0942\u0901 \u091c\u0948\u0938\u0947 \u092e\u0941\u0916\u094d\u092f \u0905\u0928\u093e\u091c \u0939\u091c\u093e\u0930\u094b\u0902 \u0938\u093e\u0932\u094b\u0902 \u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u091c \u092d\u0940 \u0932\u093e\u0916\u094b\u0902 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0930\u094b\u091c \u0915\u0940 \u090f\u0928\u0930\u094d\u091c\u0940 \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964&nbsp;<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0923 , \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u092c\u0922\u093c\u0940 \u0939\u0948, \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u092f\u0939 \u0938\u094b\u091a\u0928\u0947 \u0932\u0917\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u094d\u092f\u093e \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0916\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c \u0939\u092e\u0947\u0936\u093e \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092e\u0948\u0926\u093e \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e , \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0916\u093e\u0938 \u0938\u0947\u0939\u0924 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u091c\u0948\u0938\u0947 \u0915\u093f\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928\u00a0\u0938\u0947 \u090f\u0932\u0930\u094d\u091c\u0940 \u092f\u093e \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c , \u0914\u0930 \u092a\u0942\u0930\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928 &#8212; \u092f\u0947 \u0938\u092c \u092c\u093e\u0924\u0947\u0902 \u0924\u092f \u0915\u0930\u0924\u0940 \u0939\u0948\u0902 \u0915\u093f \u0905\u0932\u0917-\u0905\u0932\u0917 \u0905\u0928\u093e\u091c \u0938\u0947\u0939\u0924 \u092a\u0930 \u0915\u0948\u0938\u093e \u0905\u0938\u0930 \u0921\u093e\u0932\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[12]<\/a>\u00a0<\/p>\n\n\n\n<p>\u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0939\u092e \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932 \u091c\u0948\u0938\u0947 \u0906\u092e \u0905\u0928\u093e\u091c\u094b\u0902 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947 \u0914\u0930 \u0928\u0941\u0915\u0938\u093e\u0928 \u0926\u0947\u0916\u0947\u0902\u0917\u0947 \u0914\u0930\u00a0\u091f\u0947\u092b\u00a0 \u091c\u0948\u0938\u0947 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0905\u0928\u093e\u091c \u0938\u0947 \u0906\u092a\u0915\u094b \u092a\u0930\u093f\u091a\u093f\u0924\u00a0\u0915\u0930\u093e\u090f\u0901\u0917\u0947\u00a0&#8212; \u092f\u0939 \u090f\u0915 \u092a\u0941\u0930\u093e\u0928\u093e \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0947 \u092a\u094b\u0937\u0923 \u0914\u0930 \u0938\u0947\u0939\u0924 \u0915\u0947 \u092b\u093e\u092f\u0926\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092b\u0940 \u091a\u0930\u094d\u091a\u093e \u092e\u0947\u0902 \u0939\u0948\u0964<a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\"> [12]\u00a0<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" src=\"https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-1-Hindi-1024x572.webp\" alt=\"\u0915\u094d\u092f\u093e \u0939\u0930 \u0905\u0928\u093e\u091c \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948? - Wheat, rice and teff health infographic\" class=\"wp-image-4259\" title=\"\" srcset=\"https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-1-Hindi-1024x572.webp 1024w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-1-Hindi-300x167.webp 300w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-1-Hindi-768x429.webp 768w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-1-Hindi-1536x857.webp 1536w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-1-Hindi-2048x1143.webp 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0905\u0928\u093e\u091c \u0915\u0940 \u0932\u0902\u092c\u0940 \u092a\u0930\u0902\u092a\u0930\u093e: \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0916\u093e\u0928\u093e&nbsp;<\/h2>\n\n\n\n<p>\u0905\u0928\u093e\u091c \u0939\u091c\u093e\u0930\u094b\u0902 \u0938\u093e\u0932\u094b\u0902 \u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u091c\u0902\u0917\u0932\u0940 \u092b\u0938\u0932\u094b\u0902 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0916\u0947\u0924\u0940 \u092e\u0947\u0902 \u0909\u0917\u093e\u0908 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092b\u0938\u0932\u094b\u0902 \u0924\u0915 \u0915\u093e \u092f\u0939 \u0938\u092b\u0930 \u0916\u0947\u0924\u0940 \u0914\u0930 \u092c\u0938\u0947 \u0939\u0941\u090f \u0938\u092e\u093e\u091c\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0940 \u0928\u0940\u0902\u0935 \u092c\u0928\u093e\u0964 \u0907\u0928\u0915\u093e \u0935\u094d\u092f\u093e\u092a\u0915 \u0909\u092a\u092f\u094b\u0917 \u0907\u0928\u0915\u0940 \u0932\u0902\u092c\u0940 \u0936\u0947\u0932\u094d\u092b-\u0932\u093e\u0907\u092b (Shelf&nbsp;Life), \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 (Calorie) \u0914\u0930 \u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<p>\u0906\u091c \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u092e\u0947\u0902 \u0905\u0928\u093e\u091c \u0915\u0908 \u0930\u0942\u092a\u094b\u0902 \u092e\u0947\u0902 \u0916\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 &#8212; \u0930\u094b\u091f\u0940,\u00a0\u092a\u093e\u0938\u094d\u0924\u093e\u00a0(Pasta) \u0914\u0930 \u092c\u0947\u0915\u0930\u0940 \u0915\u0947 \u0938\u093e\u092e\u093e\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u091f\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902; \u092a\u0941\u0932\u093e\u0935 (Pilaf), \u0938\u0932\u093e\u0926 (Salad) \u0914\u0930 \u0926\u0932\u093f\u092f\u0947 \u092e\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0926\u093e\u0928\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902; \u0914\u0930\u00a0\u092b\u0930\u094d\u092e\u0947\u0902\u091f\u00a0\u0915\u093f\u090f \u0917\u090f (Fermented) \u0916\u093e\u0928\u0947 \u0914\u0930 \u092a\u0947\u092f \u092e\u0947\u0902\u0964 \u0907\u0925\u093f\u092f\u094b\u092a\u093f\u092f\u093e \u0915\u0940\u00a0\u0907\u0902\u091c\u0947\u0930\u093e\u00a0(Injera) \u091c\u094b\u00a0\u091f\u0947\u092b\u00a0(Teff) \u0938\u0947 \u092c\u0928\u0924\u0940 \u0939\u0948, \u090f\u0936\u093f\u092f\u093e \u0915\u0947 \u091a\u093e\u0935\u0932 \u0915\u0947 \u0916\u0947\u0924\u094b\u0902 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0917\u0947\u0939\u0942\u0901 \u0915\u0947 \u092e\u0948\u0926\u093e\u0928\u094b\u0902 \u0924\u0915 &#8212; \u092f\u0947 \u0938\u0947\u0939\u0924\u092e\u0902\u0926 \u0905\u0928\u093e\u091c \u0905\u0932\u0917-\u0905\u0932\u0917 \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f\u092f\u094b\u0902 \u0914\u0930 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092a\u0930\u0902\u092a\u0930\u093e\u0913\u0902 \u0915\u094b \u0926\u0930\u094d\u0936\u093e\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0\u0939\u094b\u0932\u00a0\u0917\u094d\u0930\u0947\u0928\u094d\u0938\u00a0\u0915\u093e\u0909\u0902\u0938\u093f\u0932 (Whole\u00a0Grains\u00a0Council) \u0915\u0947 \u092e\u0941\u0924\u093e\u092c\u093f\u0915, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0916\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u091c\u0930\u0942\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0930\u094b\u091c \u0915\u092e \u0938\u0947 \u0915\u092e \u0924\u0940\u0928 \u092c\u093e\u0930 (Servings) \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0916\u093e\u090f\u0901\u0964<a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\"> [1]\u00a0<\/a><\/p>\n\n\n\n<p>\u092d\u093e\u0930\u0924\u0940\u092f \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u092a\u0930\u093f\u0937\u0926 &#8211; \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u092a\u094b\u0937\u0923 \u0938\u0902\u0938\u094d\u0925\u093e\u0928 (ICMR-National&nbsp;Institute&nbsp;of&nbsp;Nutrition) \u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0914\u0930 \u0905\u0928\u093e\u091c \u0915\u094b \u0909\u0928\u0915\u0947 \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0930\u0942\u092a\u094b\u0902 \u092e\u0947\u0902 \u0932\u0947\u0928\u0947 \u092a\u0930 \u091c\u094b\u0930 \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0916\u092a\u0924&nbsp;<\/h3>\n\n\n\n<p>\u092a\u093f\u091b\u0932\u0947 \u0915\u0941\u091b \u0938\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u092d\u093e\u0930\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u092c\u0926\u0932\u093e\u0935 \u0906\u090f \u0939\u0948\u0902, \u091c\u093f\u0938\u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0915\u093e\u0930\u0923 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0906\u0930\u094d\u0925\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u0948\u0964 \u0906\u091c \u092d\u0940 \u0905\u0928\u093e\u091c \u0915\u0940 \u0916\u092a\u0924 \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0916\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c\u094b\u0902 \u0915\u0940 \u0915\u093f\u0938\u094d\u092e \u0914\u0930 \u0909\u0928\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0906\u092f\u093e \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u0926\u0941\u0928\u093f\u092f\u093e \u092e\u0947\u0902 \u092e\u094b\u091f\u0947 \u0905\u0928\u093e\u091c\u094b\u0902 (Coarse&nbsp;Grains) \u0915\u093e \u091a\u094c\u0925\u093e \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0915 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0926\u0941\u0928\u093f\u092f\u093e \u092e\u0947\u0902 \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u0915\u0941\u0932 \u0905\u0928\u093e\u091c \u0915\u093e \u0932\u0917\u092d\u0917 4% \u0939\u0940 \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<p>\u0906\u092e \u092d\u093e\u0930\u0924\u0940\u092f \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (Carbohydrates) \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e (60-80%) \u0939\u0948 \u091c\u092c\u0915\u093f \u0935\u0938\u093e \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0915\u092e \u0939\u0948\u0964 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0938\u094d\u0930\u094b\u0924 \u0905\u0928\u093e\u091c \u0939\u0948\u0902, \u0909\u0938\u0915\u0947 \u092c\u093e\u0926 \u0926\u093e\u0932\u0947\u0902, \u0906\u0932\u0942 \u091c\u0948\u0938\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0914\u0930 \u0936\u0915\u094d\u0915\u0930 (Sugars) \u0939\u0948\u0902\u0964&nbsp;<\/p>\n\n\n\n<p>\u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u092a\u094b\u0937\u0923 \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u092c\u094d\u092f\u0942\u0930\u094b (NNMB &#8211;&nbsp;National&nbsp;Nutrition&nbsp;Monitoring&nbsp;Bureau) \u0914\u0930 \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u092a\u0930\u093f\u0935\u093e\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0930\u094d\u0935\u0947\u0915\u094d\u0937\u0923 (NFHS &#8211;&nbsp;National&nbsp;Family&nbsp;Health&nbsp;Survey) \u091c\u0948\u0938\u0947 \u0909\u092a\u0932\u092c\u094d\u0927 \u0906\u0902\u0915\u0921\u093c\u0947 (Database) \u0905\u0928\u093e\u091c \u0915\u0940 \u0916\u092a\u0924 \u0915\u094b \u0938\u093e\u092c\u0941\u0924 \u0914\u0930 \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0940 \u0936\u094d\u0930\u0947\u0923\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0905\u0932\u0917 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947\u0964 \u092d\u093e\u0930\u0924 \u092e\u0948\u0926\u093e \u0914\u0930&nbsp;\u0930\u093f\u092b\u093e\u0907\u0902\u0921&nbsp;\u0905\u0928\u093e\u091c (Refined&nbsp;Grains) \u0915\u0940 \u091c\u094d\u092f\u093e\u0926\u093e \u0916\u092a\u0924 \u0935\u093e\u0932\u0947 \u0926\u0947\u0936\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u092d\u093e\u0930\u0924\u0940\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0916\u093e\u0928\u0947 \u0915\u0947 \u0928\u093f\u092f\u092e (NIN, 2011) \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c\u094b\u0902, \u0926\u093e\u0932\u094b\u0902 \u0914\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u092e\u093f\u0932\u0947-\u091c\u0941\u0932\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u094d\u092f\u093e \u0905\u0928\u093e\u091c \u0939\u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u092c\u0928\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u092f\u093e \u0938\u0947\u0939\u0924 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902?&nbsp;<\/h3>\n\n\n\n<p>\u0905\u0928\u093e\u091c \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u090f\u0928\u0930\u094d\u091c\u0940 \u0915\u093e \u091c\u0930\u0942\u0930\u0940 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0938\u0947\u0939\u0924 \u092a\u0930 \u0907\u0928\u0915\u093e \u0905\u0938\u0930 \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u094c\u0928 \u0938\u093e \u0905\u0928\u093e\u091c \u0916\u093e\u092f\u093e \u091c\u093e\u090f \u0914\u0930 \u0909\u0938\u0947 \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u094b\u0938\u0947\u0938 (Processed) \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u094b\u0964 \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c (Refined\u00a0Grains), \u091c\u0948\u0938\u0947 \u0915\u093f \u092e\u0948\u0926\u093e \u0914\u0930 \u0915\u0908 \u0906\u0927\u0941\u0928\u093f\u0915 \u092a\u0948\u0915\u0947\u091f \u0935\u093e\u0932\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u092e\u093e\u0928, \u0905\u092a\u0928\u0947\u00a0\u091a\u094b\u0915\u0930\u00a0(Bran) \u0914\u0930 \u0905\u0902\u0915\u0941\u0930 (Germ) \u0938\u0947 \u0935\u0902\u091a\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u092b\u093e\u0907\u092c\u0930 (Fiber), \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 (B\u00a0Vitamins) \u0914\u0930\u00a0\u092e\u093f\u0928\u0930\u0932\u00a0\u0916\u0924\u094d\u092e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[2]\u00a0<\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0928\u0924\u0940\u091c\u0947 \u092e\u0947\u0902 \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c\u094b\u0902 \u0915\u093e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 (Glycemic\u00a0Index) \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u092f\u093e\u0928\u0940 \u092f\u0947 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 (Blood\u00a0Glucose) \u0915\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u0938\u094d\u0915\u0942\u0932 \u0911\u092b \u092a\u092c\u094d\u0932\u093f\u0915 \u0939\u0947\u0932\u094d\u0925 (Harvard\u00a0T.H.\u00a0Chan\u00a0School\u00a0of\u00a0Public\u00a0Health) \u0915\u0940 \u0930\u093f\u0938\u0930\u094d\u091a \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u093e \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u0938\u0947 \u091f\u093e\u0907\u092a 2 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c (Type\u00a02\u00a0Diabetes) \u0914\u0930 \u0926\u093f\u0932 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 (Cardiovascular\u00a0Disease) \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[2]\u00a0<\/a><\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u093e \u0917\u0947\u0939\u0942\u0901 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092a\u0947\u091f \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e, \u092a\u0947\u091f \u092b\u0942\u0932\u0928\u093e \u092f\u093e \u0917\u0948\u0938 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091c\u094c (Barley) \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928\u00a0(Gluten),\u00a0\u0938\u0940\u0932\u093f\u090f\u0915\u00a0\u0930\u094b\u0917 (Celiac\u00a0Disease)\u00a0\u092f\u093e\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928\u00a0\u0938\u0947\u00a0\u090f\u0932\u0930\u094d\u091c\u0940\u00a0(Non-Celiac Gluten Sensitivity)\u00a0\u0935\u093e\u0932\u0947\u00a0\u0932\u094b\u0917\u094b\u0902\u00a0\u0915\u0947\u00a0\u0932\u093f\u090f\u00a0\u0917\u0902\u092d\u0940\u0930\u00a0\u091a\u093f\u0902\u0924\u093e\u00a0\u0915\u093e\u00a0\u0935\u093f\u0937\u092f\u00a0\u0939\u094b\u00a0\u0938\u0915\u0924\u093e\u00a0\u0939\u0948\u0964<a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\"> [3]<\/a>\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u093e\u0935\u0927\u093e\u0928 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0938\u0902\u0915\u0947\u0924:&nbsp;<\/h3>\n\n\n\n<p>\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0915\u0941\u091b \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092f\u0947 \u0932\u0915\u094d\u0937\u0923 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u0928\u093e\u091c \u0935\u093e\u0932\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092c\u093e\u0930-\u092c\u093e\u0930 \u092a\u0947\u091f \u092b\u0942\u0932\u0928\u093e \u092f\u093e \u092a\u0947\u091f \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091c\u094d\u092f\u093e\u0926\u093e \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0925\u0915\u093e\u0928 \u092f\u093e \u0938\u0941\u0938\u094d\u0924\u0940&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u0941\u091b \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0924\u094d\u0935\u091a\u093e \u092e\u0947\u0902 \u091c\u0932\u0928 \u092f\u093e \u0926\u093e\u0928\u0947&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u0938\u094d\u092a\u0937\u094d\u091f \u092a\u0947\u091f \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u092f\u0947 \u0932\u0915\u094d\u0937\u0923 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0905\u092a\u0928\u0947 \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0915\u0940 \u091c\u093e\u0901\u091a \u0915\u0930\u0947\u0902 \u0914\u0930 \u0915\u093f\u0938\u0940 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e&nbsp;\u0921\u093e\u0907\u091f\u0940\u0936\u093f\u092f\u0928&nbsp;(Registered&nbsp;Dietitian) \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964&nbsp;<\/p>\n\n\n\n<p>\u092f\u0939 \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f \u0906\u091c\u0915\u0932 \u0915\u093e \u0917\u0947\u0939\u0942\u0901 \u092a\u0941\u0930\u093e\u0928\u0947 \u091c\u092e\u093e\u0928\u0947 \u0915\u0947 \u0905\u0928\u093e\u091c\u094b\u0902 \u0938\u0947 \u0915\u0948\u0938\u0947 \u0905\u0932\u0917 \u0939\u0948 \u0914\u0930&nbsp;\u0917\u094d\u0932\u0942\u091f\u0947\u0928&nbsp;(Gluten) \u092a\u094b\u0937\u0923 \u092e\u0947\u0902 \u090f\u0915 \u092c\u0922\u093c\u0924\u093e \u0939\u0941\u0906 \u0935\u093f\u0937\u092f \u0915\u094d\u092f\u094b\u0902 \u092c\u0928 \u0917\u092f\u093e \u0939\u0948, \u0939\u092e\u093e\u0930\u093e \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u092c\u094d\u0932\u0949\u0917 \u092a\u0922\u093c\u0947\u0902: \u0917\u0947\u0939\u0942\u0901 \u0924\u092c \u092c\u0928\u093e\u092e \u0905\u092c: \u0938\u094b\u0928\u0947 \u0915\u093e \u092f\u0939 \u0905\u0928\u093e\u091c&nbsp;\u0917\u094d\u0932\u0942\u091f\u0947\u0928&nbsp;\u092e\u0947\u0902 \u0915\u092c \u092c\u0926\u0932 \u0917\u092f\u093e?&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" src=\"https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-2-Hindi-1024x572.webp\" alt=\"\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092c\u0928\u093e\u092e \u092e\u0948\u0926\u093e \u2013 \u0938\u0947\u0939\u0924 \u092a\u0930 \u0905\u0938\u0930 - Whole grains vs refined flour health\" class=\"wp-image-4260\" title=\"\" srcset=\"https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-2-Hindi-1024x572.webp 1024w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-2-Hindi-300x167.webp 300w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-2-Hindi-768x429.webp 768w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-2-Hindi-1536x857.webp 1536w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-2-Hindi-2048x1143.webp 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932: \u0906\u092e \u0905\u0928\u093e\u091c\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0915\u0930\u0940\u092c\u0940 \u0928\u091c\u0930&nbsp;<\/h3>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0916\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0930\u094b\u091c\u093e\u0928\u093e \u0915\u0947 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0907\u0928 \u0905\u0928\u093e\u091c\u094b\u0902 \u0915\u093e \u092a\u094b\u0937\u0923 \u0938\u0902\u092c\u0902\u0927\u0940 \u092b\u093e\u092f\u0926\u093e \u092c\u0939\u0941\u0924 \u0939\u0926 \u0924\u0915 \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u092f\u093e \u091c\u093e\u090f \u092f\u093e \u092e\u0948\u0926\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u0964&nbsp;<\/p>\n\n\n\n<p><strong>\u0917\u0947\u0939\u0942\u0901: \u0938\u093e\u092c\u0941\u0924 \u092c\u0928\u093e\u092e \u092e\u0948\u0926\u093e<\/strong>&nbsp;<\/p>\n\n\n\n<p>\u091c\u0939\u093e\u0901 \u0938\u093e\u092c\u0941\u0924 \u0917\u0947\u0939\u0942\u0901 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 (\u0938\u093e\u092c\u0941\u0924 \u0917\u0947\u0939\u0942\u0901 \u0915\u0940 \u092c\u094d\u0930\u0947\u0921 \u0915\u0947 \u090f\u0915\u00a0\u0938\u094d\u0932\u093e\u0907\u0938\u00a0\u092e\u0947\u0902 \u0932\u0917\u092d\u0917\u00a02\u00a0\u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930), \u0938\u093e\u0925 \u0939\u0940 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e (Magnesium) \u0935 \u091c\u093f\u0902\u0915 (Zinc) \u091c\u0948\u0938\u0947\u00a0\u092e\u093f\u0928\u0930\u0932\u00a0\u092d\u0940 \u0926\u0947\u0924\u093e \u0939\u0948, \u0935\u0939\u0940\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u093e \u0917\u0947\u0939\u0942\u0901 \u092e\u0948\u0926\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[1] <\/a>\u0938\u092b\u0947\u0926 \u092c\u094d\u0930\u0947\u0921 \u0914\u0930 \u0915\u0908\u00a0\u092a\u0947\u0938\u094d\u091f\u094d\u0930\u0940\u00a0(Pastry) \u091c\u0948\u0938\u0947 \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0947 \u0917\u0947\u0939\u0942\u0901 \u0915\u0947 \u0938\u093e\u092e\u093e\u0928 \u092e\u0947\u0902 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092a\u094b\u0937\u0923 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e\u092b\u0940 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964\u00a0<\/p>\n\n\n\n<p>\u0938\u0947\u0939\u0924\u092e\u0902\u0926 \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0948\u0915\u0947\u091f \u0915\u0947 \u0932\u0947\u092c\u0932 \u092a\u0930 &#8216;100% \u0938\u093e\u092c\u0941\u0924 \u0917\u0947\u0939\u0942\u0901&#8217; \u092f\u093e &#8216;100% \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c&#8217; \u0926\u0947\u0916\u0947\u0902, \u092f\u093e \u0906\u091f\u0947 \u0915\u0947 \u0932\u093f\u090f &#8216;\u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0917\u0947\u0939\u0942\u0901 \u0915\u093e \u0906\u091f\u093e&#8217; (Whole&nbsp;Wheat&nbsp;Atta) \u0932\u0947\u092c\u0932 \u0935\u093e\u0932\u093e \u091a\u0941\u0928\u0947\u0902 \u0914\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 (Minimally&nbsp;Processed) \u0905\u0928\u093e\u091c \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0947\u0902 &#8212; \u0907\u0938\u0938\u0947 \u092f\u0939 \u092a\u0915\u094d\u0915\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0942\u0930\u093e \u0905\u0928\u093e\u091c \u0915\u093e \u0926\u093e\u0928\u093e \u092c\u0930\u0915\u0930\u093e\u0930 \u0939\u0948\u0964 \u092d\u093e\u0930\u0924\u0940\u092f \u0906\u0939\u093e\u0930 \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 (Indian&nbsp;Dietary&nbsp;Guidelines) \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f,&nbsp;\u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 (Blood&nbsp;Sugar&nbsp;Control) \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u092c\u093e\u091c\u0930\u093e (Millets) \u0914\u0930 \u0905\u0928\u094d\u092f \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0905\u0928\u093e\u091c \u0915\u094b \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;<\/p>\n\n\n\n<p>\u0939\u094b\u0932\u00a0\u0917\u094d\u0930\u0947\u0928\u094d\u0938\u00a0\u0915\u093e\u0909\u0902\u0938\u093f\u0932 (Whole\u00a0Grains\u00a0Council) \u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0923 \u0938\u0902\u0917\u0920\u0928 \u0926\u093f\u0932 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940, \u091f\u093e\u0907\u092a 2 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0914\u0930 \u0915\u0941\u091b \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0916\u0924\u0930\u0947 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0930\u094b\u091c \u0915\u092e \u0938\u0947 \u0915\u092e \u0924\u0940\u0928 \u092c\u093e\u0930 (48 \u0917\u094d\u0930\u093e\u092e) \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[1]\u00a0<\/a><\/p>\n\n\n\n<p><strong>\u091a\u093e\u0935\u0932: \u092c\u094d\u0930\u093e\u0909\u0928 (Brown) \u092c\u0928\u093e\u092e \u0938\u092b\u0947\u0926 (White)<\/strong>&nbsp;<\/p>\n\n\n\n<p>\u091a\u093e\u0935\u0932 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928-\u092b\u094d\u0930\u0940 (Gluten-Free) \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092f\u0939\u00a0\u0938\u0940\u0932\u093f\u090f\u0915\u00a0\u092c\u0940\u092e\u093e\u0930\u0940 (Celiac\u00a0Disease) \u092f\u093e\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928\u00a0\u0938\u0947 \u090f\u0932\u0930\u094d\u091c\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[3<\/a>] \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 (Brown\u00a0Rice), \u091c\u094b \u090f\u0915 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0939\u0948, \u092e\u0947\u0902 \u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u091c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 (\u092a\u0915\u0947 \u0939\u0941\u090f \u090f\u0915 \u0915\u092a \u092e\u0947\u0902 3.5 \u0917\u094d\u0930\u093e\u092e) \u0914\u0930 \u092e\u0948\u0902\u0917\u0928\u0940\u091c (Manganese) (\u0930\u094b\u091c \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u093e 88%), \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e (Selenium) \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947\u00a0\u092e\u093f\u0928\u0930\u0932\u00a0\u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[2]\u00a0<\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0909\u0932\u091f, \u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932 \u0915\u094b \u092a\u094d\u0930\u094b\u0938\u0947\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0905\u0915\u094d\u0938\u0930 \u0906\u092f\u0930\u0928 (Iron) \u0914\u0930 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u093f\u0932\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0940 \u0915\u092e \u092b\u093e\u0907\u092c\u0930 (\u090f\u0915 \u0915\u092a \u092e\u0947\u0902 1 \u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u092d\u0940 \u0915\u092e) \u0915\u0947 \u0915\u093e\u0930\u0923 \u092f\u0939 \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932 \u0915\u093e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 (Glycemic\u00a0Index) 73 (\u091c\u094d\u092f\u093e\u0926\u093e) \u0939\u0948 \u091c\u092c\u0915\u093f \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 \u0915\u093e 68 (\u092e\u0927\u094d\u092f\u092e)\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[4]\u00a0<\/a><\/p>\n\n\n\n<p><strong>\u091c\u0930\u0942\u0930\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0928\u094b\u091f:&nbsp;<\/strong>\u091a\u093e\u0935\u0932 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u090f\u0915 \u091c\u0930\u0942\u0930\u0940 \u091a\u093f\u0902\u0924\u093e \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u092e\u093f\u091f\u094d\u091f\u0940 \u0938\u0947&nbsp;\u0906\u0930\u094d\u0938\u0947\u0928\u093f\u0915&nbsp;(Arsenic) \u0938\u094b\u0916 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 FSSAI (Food&nbsp;Safety&nbsp;and&nbsp;Standards&nbsp;Authority&nbsp;of&nbsp;India) \u0914\u0930 ICMR \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0939\u0948 \u0915\u093f \u091a\u093e\u0935\u0932 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0927\u094b\u0928\u093e, 6:1 \u092a\u093e\u0928\u0940-\u0938\u0947-\u091a\u093e\u0935\u0932 \u0915\u0947 \u0905\u0928\u0941\u092a\u093e\u0924 \u092e\u0947\u0902 \u092a\u0915\u093e\u0928\u093e (\u092a\u093e\u0938\u094d\u0924\u093e&nbsp;\u0915\u0940 \u0924\u0930\u0939), \u092b\u093f\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092a\u093e\u0928\u0940 \u0928\u093f\u0915\u093e\u0932 \u0926\u0947\u0928\u093e (60% \u0924\u0915&nbsp;\u0906\u0930\u094d\u0938\u0947\u0928\u093f\u0915&nbsp;\u0915\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948), \u0905\u0928\u093e\u091c \u0915\u0940 \u0916\u092a\u0924 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0932\u093e\u0928\u093e, \u0914\u0930 \u0915\u092e&nbsp;\u0906\u0930\u094d\u0938\u0947\u0928\u093f\u0915&nbsp;\u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u0947 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0938\u0947 \u091a\u093e\u0935\u0932 \u091a\u0941\u0928\u0928\u093e (\u092d\u093e\u0930\u0924 \u0938\u0947 \u0938\u092b\u0947\u0926 \u092c\u093e\u0938\u092e\u0924\u0940 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0915\u092e \u0938\u094d\u0924\u0930 \u0935\u093e\u0932\u093e \u0939\u094b\u0924\u093e \u0939\u0948)\u0964 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0914\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0939 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u092f\u093e \u091c\u093e\u090f \u0924\u094b \u091a\u093e\u0935\u0932 \u090f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e \u0930\u0939\u0924\u093e \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" src=\"https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-3-Hindi-1024x572.webp\" alt=\"\u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 vs \u0938\u092b\u0947\u0926 \u091a\u093e\u0935\u0932 \u2013 2D \u092e\u0947\u0921\u093f\u0915\u0932 \u0907\u0928\u094d\u092b\u094b\u0917\u094d\u0930\u093e\u092b\u093f\u0915 | Brown vs White Rice \u2013 2D medical infographic\" class=\"wp-image-4261\" title=\"\" srcset=\"https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-3-Hindi-1024x572.webp 1024w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-3-Hindi-300x167.webp 300w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-3-Hindi-768x429.webp 768w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-3-Hindi-1536x857.webp 1536w, https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2026\/03\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-3-Hindi-2048x1143.webp 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>\u0905\u092a\u0928\u0947 \u0905\u0928\u093e\u091c \u0915\u0947 \u0926\u093e\u092f\u0930\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u090f\u0901: \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u0947 \u092a\u0930\u0947<\/strong>&nbsp;<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0932\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e&nbsp;\u0917\u094d\u0932\u0942\u091f\u0947\u0928-\u092b\u094d\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u0939\u0948\u0902, \u0924\u094b \u0915\u0908 \u092a\u0941\u0930\u093e\u0928\u0947 \u0905\u0928\u093e\u091c (Ancient&nbsp;Grains) \u0939\u0948\u0902 \u091c\u093f\u0928\u0915\u093e \u092a\u094b\u0937\u0923 \u0938\u094d\u0924\u0930 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0914\u0930 \u091c\u094b \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0938\u093e\u092c\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;<\/p>\n\n\n\n<p><strong>\u091f\u0947\u092b&nbsp;(Teff): \u0907\u0925\u093f\u092f\u094b\u092a\u093f\u092f\u093e \u0915\u093e \u091b\u094b\u091f\u093e \u0932\u0947\u0915\u093f\u0928 \u0924\u093e\u0915\u0924\u0935\u0930 \u0905\u0928\u093e\u091c<\/strong>&nbsp;<\/p>\n\n\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u090f\u0915 \u092a\u0941\u0930\u093e\u0928\u093e, \u092c\u0939\u0941\u0924 \u091b\u094b\u091f\u093e \u0905\u0928\u093e\u091c \u0939\u0948 (\u0935\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 1 \u092e\u093f\u0932\u0940\u092e\u0940\u091f\u0930) \u091c\u094b \u0907\u0925\u093f\u092f\u094b\u092a\u093f\u092f\u093e \u0938\u0947 \u0906\u092f\u093e \u0939\u0948 &#8212; \u0906\u0915\u093e\u0930 \u092e\u0947\u0902 \u092f\u0939 \u0916\u0938\u0916\u0938 (Poppy\u00a0Seeds) \u091c\u0948\u0938\u093e \u0932\u0917\u0924\u093e \u0939\u0948\u0964\u00a0\u091f\u0947\u092b\u00a0\u0915\u0940 \u0938\u092d\u0940 \u0915\u093f\u0938\u094d\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0938\u0947 \u0939\u0940 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 &#8212; \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0907\u0924\u0928\u093e \u091b\u094b\u091f\u093e \u0939\u0948 \u0915\u093f \u0907\u0938\u0915\u0947 \u091b\u093f\u0932\u0915\u0947 \u0914\u0930 \u0905\u0902\u0915\u0941\u0930 \u0915\u094b \u0905\u0932\u0917 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e\u00a0\u091c\u093e \u0938\u0915\u0924\u093e, \u0907\u0938\u0932\u093f\u090f \u0907\u0938\u0915\u0940 \u0939\u0930 \u092c\u093e\u0930 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[6] <\/a>\u0907\u0938\u0915\u093e \u0939\u0932\u094d\u0915\u093e, \u092e\u0947\u0935\u0947 \u091c\u0948\u0938\u093e \u0938\u094d\u0935\u093e\u0926 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928-\u092b\u094d\u0930\u0940 (Gluten-Free) \u0939\u0948, \u091c\u094b \u0907\u0938\u0947\u00a0\u0938\u0940\u0932\u093f\u090f\u0915\u00a0\u092c\u0940\u092e\u093e\u0930\u0940 \u092f\u093e\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928\u00a0\u0938\u0947 \u090f\u0932\u0930\u094d\u091c\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[3]\u00a0<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u091f\u0947\u092b&nbsp;(Teff) \u092e\u0947\u0902 \u0915\u094d\u092f\u093e-\u0915\u094d\u092f\u093e \u092a\u094b\u0937\u0923 \u0939\u094b\u0924\u093e \u0939\u0948?&nbsp;<\/h3>\n\n\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u092a\u094b\u0937\u0923 \u0915\u093e\u00a0\u092a\u093e\u0935\u0930\u0939\u093e\u0909\u0938\u00a0\u0939\u0948: <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[6][7]\u00a0<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930:&nbsp;<\/strong>\u0917\u0947\u0939\u0942\u0901 \u0938\u0947 \u092a\u093e\u0901\u091a \u0917\u0941\u0928\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e (180mg \u092c\u0928\u093e\u092e 34mg \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e) &#8212; \u092c\u093f\u0928\u093e \u0921\u0947\u092f\u0930\u0940 \u0915\u0947 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c\u093f\u092f\u093e&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930:&nbsp;<\/strong>\u0917\u0947\u0939\u0942\u0901 \u0938\u0947 \u0926\u094b\u0917\u0941\u0928\u093e \u0906\u092f\u0930\u0928 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u0947 \u0915\u093e\u092b\u0940 \u091c\u094d\u092f\u093e\u0926\u093e, \u091c\u093f\u0938\u0938\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0938\u0947 \u092c\u091a\u093e\u0935 \u092e\u0947\u0902 \u092e\u0926\u0926&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e:&nbsp;<\/strong>\u0938\u092d\u0940 \u091c\u0930\u0942\u0930\u0940 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0942\u0930\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0916\u093e\u0938\u0915\u0930&nbsp;\u0932\u093e\u0907\u0938\u093f\u0928&nbsp;(Lysine) \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e (\u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0905\u0928\u093e\u091c\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>\u0905\u0928\u093e\u091c\u094b\u0902 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0938\u0939\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u093e \u092e\u0947\u0932 \u0938\u092e\u091d\u0928\u093e \u0905\u0928\u093f\u0935\u093e\u0930\u094d\u092f \u0939\u0948 <strong><a href=\"https:\/\/higoodhealth.com\/hindi\/best-protein-for-you\/\" data-type=\"post\" data-id=\"4967\">\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0914\u0930 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f \u091a\u0941\u0928\u0928\u0947 \u0915\u0940 \u092a\u0942\u0930\u0940 \u0917\u093e\u0907\u0921<\/a><\/strong>, \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u093e \u0932\u0947\u0916 \u092a\u0922\u093c\u0947\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u091c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u0924\u094d\u0930\u093e:&nbsp;<\/strong>\u092a\u0915\u0947 \u090f\u0915 \u0915\u092a \u092e\u0947\u0902 8 \u0917\u094d\u0930\u093e\u092e, \u091c\u094b \u092a\u0947\u091f \u0914\u0930 \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0930\u0947\u0938\u093f\u0938\u094d\u091f\u0947\u0902\u091f&nbsp;\u0938\u094d\u091f\u093e\u0930\u094d\u091a:&nbsp;<\/strong>\u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915&nbsp;(Prebiotic) \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0947\u091f \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u092a\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0935\u0936\u094d\u092f\u0915 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921:&nbsp;<\/strong>\u0905\u091a\u094d\u091b\u0947 \u0905\u0928\u0941\u092a\u093e\u0924 \u092e\u0947\u0902 \u0913\u092e\u0947\u0917\u093e-3 \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-6&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0942\u090f\u0938\u0921\u0940\u090f\u00a0(USDA) \u0915\u0947 \u092e\u0941\u0924\u093e\u092c\u093f\u0915, \u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f\u00a0\u091f\u0947\u092b\u00a0(\u092c\u093f\u0928\u093e \u0928\u092e\u0915 \u0915\u0947) \u092e\u0947\u0902 \u0939\u094b\u0924\u093e \u0939\u0948: <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[7]\u00a0<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>255&nbsp;\u0915\u0948\u0932\u094b\u0930\u0940&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10&nbsp;\u0917\u094d\u0930\u093e\u092e&nbsp;\u092a\u094d\u0930\u094b\u091f\u0940\u0928&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50&nbsp;\u0917\u094d\u0930\u093e\u092e&nbsp;\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8&nbsp;\u0917\u094d\u0930\u093e\u092e&nbsp;\u092b\u093e\u0907\u092c\u0930&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>180 mg&nbsp;\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e&nbsp;(\u0930\u094b\u091c&nbsp;\u0915\u0940&nbsp;\u091c\u0930\u0942\u0930\u0924&nbsp;\u0915\u093e&nbsp;14%)&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7.6 mg&nbsp;\u0906\u092f\u0930\u0928&nbsp;(\u0930\u094b\u091c&nbsp;\u0915\u0940&nbsp;\u091c\u0930\u0942\u0930\u0924&nbsp;\u0915\u093e&nbsp;42% &#8211;&nbsp;\u092e\u0939\u093f\u0932\u093e\u0913\u0902&nbsp;\u0915\u0947&nbsp;\u0932\u093f\u090f)&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0925\u093e\u092f\u092e\u093f\u0928,&nbsp;\u0928\u093f\u092f\u093e\u0938\u093f\u0928&nbsp;\u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u09406 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091f\u0947\u092b&nbsp;(Teff) \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948?&nbsp;<\/h3>\n\n\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u0915\u093e \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 (Glycemic\u00a0Index)\u00a057-74\u00a0\u0915\u0947\u00a0\u0906\u0938\u092a\u093e\u0938\u00a0\u0939\u0948,\u00a0\u091c\u094b\u00a0\u0907\u0938\u0947\u00a0\u092e\u0927\u094d\u092f\u092e-\u0938\u0947-\u0909\u091a\u094d\u091a\u00a0\u0936\u094d\u0930\u0947\u0923\u0940\u00a0\u092e\u0947\u0902\u00a0\u0930\u0916\u0924\u093e\u00a0\u0939\u0948\u0964\u00a0\u0939\u093e\u0932\u093e\u0901\u0915\u093f,\u00a0\u0907\u0938\u0915\u093e\u00a0\u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915\u00a0\u0932\u094b\u0921\u00a0(Glycemic Load)\u00a0\u0938\u093e\u092e\u093e\u0928\u094d\u092f\u00a0\u0939\u093f\u0938\u094d\u0938\u0947\u00a0\u0915\u093e\u00a0\u0915\u0947\u0935\u0932\u00a013-14\u00a0\u0939\u0948,\u00a0\u091c\u094b\u00a0\u0907\u0938\u0915\u0947\u00a0\u091c\u094d\u092f\u093e\u0926\u093e\u00a0\u092b\u093e\u0907\u092c\u0930\u00a0\u0914\u0930\u00a0\u092a\u094d\u0930\u094b\u091f\u0940\u0928\u00a0\u0915\u0940\u00a0\u0935\u091c\u0939\u00a0\u0938\u0947\u00a0\u092a\u0947\u091f\u00a0\u092e\u0947\u0902\u00a0\u092d\u094b\u091c\u0928\u00a0\u0915\u0947\u00a0\u092a\u091a\u0928\u0947\u00a0\u0915\u0940\u00a0\u0930\u092b\u094d\u0924\u093e\u0930\u00a0\u0927\u0940\u092e\u0940\u00a0\u0915\u0930\u0924\u093e\u00a0\u0939\u0948\u0964<a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\"> [8]\u00a0<\/a><\/p>\n\n\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926\u00a0\u0930\u0947\u0938\u093f\u0938\u094d\u091f\u0947\u0902\u091f\u00a0\u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0907\u0902\u0938\u0941\u0932\u093f\u0928\u00a0\u0938\u0947\u0902\u0938\u093f\u091f\u093f\u0935\u093f\u091f\u0940\u00a0\u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0915\u0947 \u092c\u093e\u0926 \u0915\u0947 \u0938\u094d\u092a\u093e\u0907\u0915 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u0938\u092a\u094b\u0930\u094d\u091f \u0915\u0930\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[9] <\/a>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e,\u00a0\u0907\u0938\u092e\u0947\u0902\u00a0\u092a\u0949\u0932\u0940\u092b\u0947\u0928\u094b\u0932\u094d\u0938\u00a0(Polyphenols) \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b\u00a0\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935\u00a0\u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0939\u0947\u0932\u094d\u0925 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0932\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[9]\u00a0<\/a><\/p>\n\n\n\n<p>\u0915\u0947 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u0940\u0920\u0947 \u0915\u0947 \u0938\u0939\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u093e \u091a\u0941\u0928\u093e\u0935 \u0915\u0930\u0928\u093e \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0930\u0916\u0928\u0947 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948 <strong><a href=\"https:\/\/higoodhealth.com\/hindi\/natural-vs-artificial-sweeteners-gut-health\/\" data-type=\"post\" data-id=\"4308\">\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0914\u0930 \u0915\u0943\u0924\u094d\u0930\u093f\u092e \u092e\u093f\u0920\u093e\u0938 \u0915\u093e \u0906\u092a\u0915\u0947 \u0917\u091f \u0939\u0947\u0932\u094d\u0925 \u0914\u0930 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u092a\u0930 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u092d\u093e\u0935<\/a><\/strong>, \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u093e \u0932\u0947\u0916 \u092a\u0922\u093c\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u0916\u093e\u0924\u0947 \u0938\u092e\u092f, \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0907\u0938\u0947 \u092e\u093f\u0932\u093e\u0915\u0930 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[10]\u00a0<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u094d\u092f\u093e&nbsp;\u091f\u0947\u092b&nbsp;(Teff) \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948?&nbsp;<\/h3>\n\n\n\n<p>\u0939\u093e\u0901,&nbsp;\u091f\u0947\u092b&nbsp;(Teff) \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 (CKD &#8211;&nbsp;Chronic&nbsp;Kidney&nbsp;Disease) \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u092c\u093e\u0924\u094b\u0902 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0928\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<p>\u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u093e\u091c \u0915\u093e \u091a\u0941\u0928\u093e\u0935 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0935\u093f\u0936\u0947\u0937 \u0906\u0939\u093e\u0930 \u0928\u093f\u092f\u092e\u094b\u0902 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u093e \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0932\u093e\u092d \u0926\u0947\u0924\u093e \u0939\u0948 <strong><a href=\"https:\/\/higoodhealth.com\/hindi\/vitamin-overdose\/\" data-type=\"post\" data-id=\"4938\">\u0915\u093f\u0921\u0928\u0940 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0906\u0939\u093e\u0930 \u092f\u094b\u091c\u0928\u093e \u0914\u0930 \u0909\u091a\u094d\u091a \u0915\u094d\u0930\u093f\u090f\u091f\u093f\u0928\u093f\u0928 \u0938\u094d\u0924\u0930 \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947<\/a><\/strong>, \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u093e \u0932\u0947\u0916 \u092a\u0922\u093c\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>\u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902:\u00a0<\/strong>\u091f\u0947\u092b\u00a0(Teff) \u092e\u0947\u0902 \u092e\u0927\u094d\u092f\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948 (\u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 340\u00a0mg)\u0964 \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u0917\u0902\u092d\u0940\u0930 \u0938\u092e\u0938\u094d\u092f\u093e \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 (\u0938\u094d\u091f\u0947\u091c 3-5) \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e\u00a0\u0907\u0902\u091f\u0947\u0915\u00a0\u0915\u094b \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0905\u092a\u0928\u0940 \u0930\u094b\u091c \u0915\u0940 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e\u00a0\u0932\u093f\u092e\u093f\u091f\u00a0\u0915\u0947 \u092d\u0940\u0924\u0930 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0938\u0940\u092e\u093f\u0924 \u0930\u0916\u0947\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[12]\u00a0<\/a><\/p>\n\n\n\n<p><strong>\u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 \u0938\u094d\u0924\u0930:&nbsp;<\/strong>\u091f\u0947\u092b&nbsp;(Teff) \u092e\u0947\u0902 \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 (\u092a\u0915\u0947 \u090f\u0915 \u0915\u092a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 200&nbsp;mg) \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 \u0915\u0941\u091b \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u0940\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0938\u0940\u092e\u093f\u0924 \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 \u0921\u093e\u0907\u091f \u092a\u0930 \u0930\u0939\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947&nbsp;\u0930\u0940\u0928\u0932&nbsp;\u0921\u093e\u0907\u091f\u0940\u0936\u093f\u092f\u0928&nbsp;\u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964&nbsp;<\/p>\n\n\n\n<p><strong>\u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947:&nbsp;<\/strong>\u091f\u0947\u092b&nbsp;(Teff) \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 \u092a\u093e\u091a\u0928 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u094b \u0938\u092a\u094b\u0930\u094d\u091f \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b CKD \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0905\u0915\u094d\u0938\u0930 \u0915\u092c\u094d\u091c \u0938\u0947 \u092a\u0930\u0947\u0936\u093e\u0928 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964&nbsp;<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0939\u0948, \u0924\u094b\u00a0\u091f\u0947\u092b\u00a0(Teff) \u092f\u093e \u0915\u094b\u0908 \u0928\u092f\u093e \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947\u00a0\u0930\u0940\u0928\u0932\u00a0\u0921\u093e\u0907\u091f\u0940\u0936\u093f\u092f\u0928\u00a0\u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902 \u0924\u093e\u0915\u093f \u092f\u0939 \u092a\u0915\u094d\u0915\u093e \u0939\u094b \u0938\u0915\u0947 \u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u0916\u093e\u0938 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[12]\u00a0<\/a><\/p>\n\n\n\n<p><strong>\u0915\u094d\u092f\u093e&nbsp;\u091f\u0947\u092b&nbsp;(Teff) \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u0948?<\/strong>&nbsp;<\/p>\n\n\n\n<p>\u0939\u093e\u0901,\u00a0\u091f\u0947\u092b\u00a0(Teff) \u090f\u0915\u00a0\u0938\u0938\u094d\u091f\u0947\u0928\u0947\u092c\u0932\u00a0\u0905\u0928\u093e\u091c \u0939\u0948\u0964 \u092f\u0939 \u0938\u0942\u0916\u0947 \u092e\u0947\u0902 \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0909\u0917\u0924\u093e \u0939\u0948 \u0914\u0930 \u091a\u093e\u0935\u0932 \u092f\u093e \u0917\u0947\u0939\u0942\u0901 \u0915\u0947 \u092e\u0941\u0915\u093e\u092c\u0932\u0947 \u0915\u092e \u092a\u093e\u0928\u0940 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0905\u0932\u0917-\u0905\u0932\u0917 \u091c\u0932\u0935\u093e\u092f\u0941 \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092a\u093e\u0928\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0935\u093e\u0932\u0947 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u092f\u0939 \u0906\u0926\u0930\u094d\u0936 \u092b\u0938\u0932 \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[11]\u00a0<\/a><\/p>\n\n\n\n<p>\u092e\u093f\u091f\u094d\u091f\u0940 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940&nbsp;\u091f\u0947\u092b&nbsp;(Teff) \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948 &#8212; \u092f\u0939 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0909\u0917\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0938\u0947 \u092f\u0939&nbsp;\u0938\u0938\u094d\u091f\u0947\u0928\u0947\u092c\u0932&nbsp;\u0916\u0947\u0924\u0940 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u0924\u093e \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed alignleft is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0917\u0947\u0939\u0942\u0902 \u0914\u0930 \u091a\u093e\u0935\u0932 \u092f\u093e \u091f\u0947\u092b\u093c (Teff)? \u0938\u0947\u0939\u0924 \u0914\u0930 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0915\u0947 \u0932\u093f\u090f \u0915\u094c\u0928 \u0938\u093e \u0905\u0928\u093e\u091c \u0939\u0948 \u0938\u092c\u0938\u0947 \u092c\u0947\u0939\u0924\u0930?\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/LA4Eum7ue-Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u0935\u093e\u0932 (FAQs)<\/strong>&nbsp;<\/h4>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-69df49465af5f\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>1.\u00a0\u0915\u094d\u092f\u093e\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0916\u093e\u0928\u093e\u00a0\u092c\u091a\u094d\u091a\u094b\u0902\u00a0\u0915\u0947\u00a0\u0932\u093f\u090f\u00a0\u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924\u00a0\u0939\u0948?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0939\u093e\u0901,\u00a0\u091f\u0947\u092b\u00a0(Teff) \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0939\u0948\u0964 \u0907\u0938\u0915\u0940 \u091c\u094d\u092f\u093e\u0926\u093e \u0906\u092f\u0930\u0928 \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c\u0924\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0907\u0938\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0940 \u092a\u0938\u0902\u0926 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948 &#8212;\u00a0\u092a\u0947\u0928\u0915\u0947\u0915,\u00a0\u092e\u092b\u093f\u0928\u00a0\u092f\u093e\u00a0\u092a\u094b\u0930\u093f\u091c\u00a0\u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[6]\u00a0<\/a><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af61\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>2.\u00a0\u0915\u094d\u092f\u093e\u00a0\u092e\u0948\u0902\u00a0\u0935\u091c\u0928\u00a0\u0918\u091f\u093e\u0928\u0947\u00a0\u0915\u0947\u00a0\u0932\u093f\u090f\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0916\u093e\u00a0\u0938\u0915\u0924\u093e\u00a0\u0939\u0942\u0901?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0939\u093e\u0901\u0964\u00a0\u091f\u0947\u092b\u00a0(Teff) \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u092d\u0930\u0947 \u0939\u094b\u0928\u0947 \u0915\u093e \u090f\u0939\u0938\u093e\u0938 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0938\u093e\u0907\u091c \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0905\u092d\u0940 \u092d\u0940 \u0915\u0948\u0932\u094b\u0930\u0940-\u0921\u0947\u0902\u0938\u00a0\u0905\u0928\u093e\u091c \u0939\u0948\u0964 \u090f\u0915\u00a0\u0938\u0930\u094d\u0935\u093f\u0902\u0917\u00a0(\u092a\u0915\u0947 \u0939\u0941\u090f 1\/2 \u0915\u092a) \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 130 \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[7]\u00a0<\/a><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af62\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>3.\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0915\u094b\u00a0\u0915\u0948\u0938\u0947\u00a0\u0938\u094d\u091f\u094b\u0930\u00a0\u0915\u0930\u0947\u0902?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u0915\u0947 \u0926\u093e\u0928\u094b\u0902 \u0914\u0930 \u0906\u091f\u0947 \u0915\u094b \u0920\u0902\u0921\u0940, \u0938\u0942\u0916\u0940 \u091c\u0917\u0939 \u092a\u0930\u00a0\u090f\u092f\u0930\u091f\u093e\u0907\u091f\u00a0\u0915\u0902\u091f\u0947\u0928\u0930 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964 \u0926\u093e\u0928\u0947 \u0924\u0915\u093c\u0930\u0940\u092c\u0928 \u090f\u0915 \u0938\u093e\u0932 \u0924\u0915 \u091a\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u092c\u0915\u093f \u0906\u091f\u093e 3-6 \u092e\u0939\u0940\u0928\u0947\u0964 \u0906\u091f\u0947 \u0915\u0940 \u0936\u0947\u0932\u094d\u092b \u0932\u093e\u0907\u092b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u094d\u0930\u0940\u091c\u0930 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[6]\u00a0<\/a><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af63\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>4.\u00a0\u0915\u094d\u092f\u093e\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0915\u093e\u00a0\u0915\u094b\u0908\u00a0\u0938\u093e\u0907\u0921\u00a0\u0907\u092b\u0947\u0915\u094d\u091f\u00a0\u0939\u0948?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0905\u0917\u0930 \u0906\u092a \u091c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u0906\u0926\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0924\u094b \u0925\u094b\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0905\u091a\u093e\u0928\u0915 \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092a\u0947\u091f \u092b\u0942\u0932\u0928\u093e \u092f\u093e \u0917\u0948\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0938\u093e\u0925 \u092e\u0947\u0902 \u092a\u093e\u0928\u0940 \u092d\u0940 \u0916\u0942\u092c \u092a\u0940\u090f\u0901\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[9]\u00a0<\/a><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af64\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>5.\u00a0\u0938\u093e\u092c\u0941\u0924\u00a0\u0914\u0930\u00a0\u092e\u0948\u0926\u093e\u00a0\u0935\u093e\u0932\u0947\u00a0\u0905\u0928\u093e\u091c\u00a0\u092e\u0947\u0902\u00a0\u0915\u094d\u092f\u093e\u00a0\u0905\u0902\u0924\u0930\u00a0\u0939\u0948?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c (Whole\u00a0Grains) \u092e\u0947\u0902 \u0905\u0928\u093e\u091c \u0915\u0947 \u0926\u093e\u0928\u0947 \u0915\u0947 \u0924\u0940\u0928\u094b\u0902 \u0939\u093f\u0938\u094d\u0938\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902: <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[1]\u00a0<\/a><br \/><strong>\u091a\u094b\u0915\u0930\u00a0(Bran):\u00a0<\/strong>\u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928,\u00a0\u092e\u093f\u0928\u0930\u0932\u00a0\u0914\u0930\u00a0\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f\u00a0(Antioxidant) \u0915\u0947 \u0938\u093e\u0925 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u0940 \u092c\u093e\u0939\u0930\u0940 \u092a\u0930\u0924\u00a0<br \/><strong>\u0905\u0902\u0915\u0941\u0930 (Germ):\u00a0<\/strong>\u0939\u0947\u0932\u094d\u0926\u0940 \u092b\u0948\u091f, \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 (Vitamin\u00a0E) \u0914\u0930\u00a0\u092e\u093f\u0928\u0930\u0932\u00a0\u0935\u093e\u0932\u093e \u092a\u094b\u0937\u0915 \u092d\u0930\u093e \u0939\u093f\u0938\u094d\u0938\u093e\u00a0<br \/><strong>\u090f\u0902\u0921\u094b\u0938\u094d\u092a\u0930\u094d\u092e\u00a0(Endosperm):\u00a0<\/strong>\u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0935\u093e\u0932\u0940 \u092c\u0940\u091a \u0915\u0940 \u0938\u094d\u091f\u093e\u0930\u094d\u091a \u0935\u093e\u0932\u0940 \u092a\u0930\u0924\u00a0<br \/>\u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c\u094b\u0902 (Refined\u00a0Grains) \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u0938\u0947\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928\u00a0\u091a\u094b\u0915\u0930\u00a0\u0914\u0930 \u0905\u0902\u0915\u0941\u0930 \u0939\u091f\u093e \u0926\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0915\u0947\u0935\u0932\u00a0\u090f\u0902\u0921\u094b\u0938\u094d\u092a\u0930\u094d\u092e\u00a0\u092c\u091a\u0924\u093e \u0939\u0948\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[1]<\/a> \u0907\u0938\u0938\u0947 \u0932\u0917\u092d\u0917 25% \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 17 \u091c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0916\u0924\u094d\u092e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\"> [1] <\/a>\u0928\u0924\u0940\u091c\u093e \u092f\u0939 \u0939\u0948 \u0915\u093f \u092e\u0948\u0926\u093e \u0935\u093e\u0932\u0947 \u0905\u0928\u093e\u091c \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0915\u092e \u092d\u0930\u0947 \u0939\u094b\u0928\u0947 \u0915\u093e \u090f\u0939\u0938\u093e\u0938 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0915\u092e \u092a\u094b\u0937\u0923 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[2][4]<\/a>\u00a0<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af65\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>6.\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0915\u094b\u00a0&#8216;\u0938\u0941\u092a\u0930\u092b\u0942\u0921\u00a0(Superfood)&#8217;\u00a0\u0915\u094d\u092f\u094b\u0902\u00a0\u092e\u093e\u0928\u093e\u00a0\u091c\u093e\u0924\u093e\u00a0\u0939\u0948?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f &#8216;\u0938\u0941\u092a\u0930\u092b\u0942\u0921\u00a0(Superfood)&#8217; \u0915\u094b\u0908 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0936\u092c\u094d\u0926 \u0928\u0939\u0940\u0902 \u0939\u0948,\u00a0\u091f\u0947\u092b\u00a0(Teff) \u0905\u092a\u0928\u0940 \u0905\u0938\u093e\u0927\u093e\u0930\u0923 \u092a\u094b\u0937\u0923 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u092f\u0939 \u092a\u0939\u091a\u093e\u0928 \u092a\u093e\u0924\u093e \u0939\u0948:<a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\"> [6][7]\u00a0<\/a><br \/>\u0917\u0947\u0939\u0942\u0901 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092a\u093e\u0901\u091a \u0917\u0941\u0928\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e (180mg \u092c\u0928\u093e\u092e 34mg \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e)\u00a0<br \/>\u0917\u0947\u0939\u0942\u0901 \u0915\u0940 \u0926\u094b\u0917\u0941\u0928\u0940 \u0906\u092f\u0930\u0928 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u0947 \u0915\u093e\u092b\u0940 \u091c\u094d\u092f\u093e\u0926\u093e\u00a0<br \/>\u0938\u092d\u0940 \u091c\u0930\u0942\u0930\u0940 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0942\u0930\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0916\u093e\u0938\u0915\u0930\u00a0\u0932\u093e\u0907\u0938\u093f\u0928\u00a0(Lysine) \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e\u00a0<br \/>\u091c\u094d\u092f\u093e\u0926\u093e \u092b\u093e\u0907\u092c\u0930 (\u092a\u0915\u0947 \u090f\u0915 \u0915\u092a \u092e\u0947\u0902 8 \u0917\u094d\u0930\u093e\u092e) \u091c\u094b \u092a\u0947\u091f \u0914\u0930 \u0926\u093f\u0932 \u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u094b \u0938\u0939\u093e\u0930\u093e \u0926\u0947\u0924\u0940 \u0939\u0948\u00a0<br \/>\u0930\u0947\u0938\u093f\u0938\u094d\u091f\u0947\u0902\u091f\u00a0\u0938\u094d\u091f\u093e\u0930\u094d\u091a (Resistant\u00a0Starch) \u091c\u094b\u00a0\u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u00a0(Prebiotic) \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0947\u091f \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0915\u094b \u092a\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u00a0<br \/>\u0905\u091a\u094d\u091b\u0947 \u0905\u0928\u0941\u092a\u093e\u0924 \u092e\u0947\u0902 \u091c\u0930\u0942\u0930\u0940 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 (\u0913\u092e\u0947\u0917\u093e-3 \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-6)\u00a0<br \/>\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c &#8212; \u091b\u094b\u091f\u0947 \u0906\u0915\u093e\u0930 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0907\u0938\u0947 \u092e\u0948\u0926\u093e \u0928\u0939\u0940\u0902 \u092c\u0928\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e\u00a0<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af66\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>7.\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0938\u0947\u00a0\u0916\u093e\u0928\u093e\u00a0\u0915\u0948\u0938\u0947\u00a0\u092a\u0915\u093e\u090f\u0901?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u092c\u0939\u0941\u0924 \u0924\u0930\u0939 \u0938\u0947 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0915\u093e\u0928\u0947 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928 \u0939\u0948: <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[6]\u00a0<\/a><br \/><strong>\u092c\u0947\u0938\u093f\u0915\u00a0\u091f\u0947\u092b\u00a0\u092a\u094b\u0930\u093f\u091c:\u00a0<\/strong>1\u00a0\u0915\u092a\u00a0\u091f\u0947\u092b\u00a0\u0915\u094b\u00a03\u00a0\u0915\u092a\u00a0\u092a\u093e\u0928\u0940\u00a0\u092f\u093e\u00a0\u0926\u0942\u0927\u00a0\u0915\u0947\u00a0\u0938\u093e\u0925\u00a0\u092e\u093f\u0932\u093e\u090f\u0901\u0964\u00a0\u0909\u092c\u093e\u0932\u0947\u0902,\u00a0\u0906\u0901\u091a\u00a0\u0915\u092e\u00a0\u0915\u0930\u0947\u0902\u00a0\u0914\u0930\u00a015-20\u00a0\u092e\u093f\u0928\u091f\u00a0\u0915\u094d\u0930\u0940\u092e\u0940\u00a0\u0939\u094b\u0928\u0947\u00a0\u0924\u0915\u00a0\u092a\u0915\u093e\u090f\u0901\u0964\u00a0\u0926\u093e\u0932\u091a\u0940\u0928\u0940,\u00a0\u0936\u0939\u0926\u00a0\u092f\u093e\u00a0\u092b\u0932\u00a0\u0938\u0947\u00a0\u0938\u091c\u093e\u090f\u0901\u0964\u00a0<br \/><strong>\u091f\u0947\u092b\u00a0\u0915\u0947 \u0906\u091f\u0947 \u0938\u0947 \u092c\u0947\u0915\u093f\u0902\u0917:\u00a0<\/strong>\u0930\u0947\u0938\u093f\u092a\u0940\u00a0\u092e\u0947\u0902 25-50% \u0917\u0947\u0939\u0942\u0901 \u0915\u0947 \u0906\u091f\u0947 \u0915\u0940 \u091c\u0917\u0939\u00a0\u091f\u0947\u092b\u00a0\u0915\u093e \u0906\u091f\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902 (\u092c\u0928\u093e\u0935\u091f \u0915\u0947 \u0932\u093f\u090f 25% \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902)\u0964 100%\u00a0\u0917\u094d\u0932\u0942\u091f\u0947\u0928-\u092b\u094d\u0930\u0940 \u092c\u0947\u0915\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u0939\u0930 \u0915\u092a\u00a0\u091f\u0947\u092b\u00a0\u0906\u091f\u0947 \u092e\u0947\u0902 1\/4 \u091a\u092e\u094d\u092e\u091a\u00a0\u091c\u0948\u0902\u0925\u0928\u00a0\u0917\u092e \u092e\u093f\u0932\u093e\u090f\u0901\u0964\u00a0<br \/><strong>\u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915\u00a0\u0907\u0902\u091c\u0947\u0930\u093e\u00a0(Traditional\u00a0Injera):\u00a0<\/strong>\u091f\u0947\u092b\u00a0\u0915\u0947 \u0906\u091f\u0947 \u0915\u094b\u00a0\u092a\u0948\u0928\u0915\u0947\u0915\u00a0\u092c\u0948\u091f\u0930\u00a0(Batter) \u0915\u0940 \u0924\u0930\u0939 \u092a\u093e\u0928\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901\u0964 2-3 \u0926\u093f\u0928 \u0915\u092e\u0930\u0947 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092a\u0930\u00a0\u092b\u0930\u094d\u092e\u0947\u0902\u091f\u00a0(Ferment) \u0939\u094b\u0928\u0947 \u0926\u0947\u0902\u0964\u00a0\u0928\u0949\u0928-\u0938\u094d\u091f\u093f\u0915 \u0924\u0935\u0947 \u092f\u093e\u00a0\u0907\u0902\u091c\u0947\u0930\u093e\u00a0\u092a\u0948\u0928 \u092a\u0930 \u092a\u0915\u093e\u090f\u0901\u0964\u00a0<br \/><strong>\u0917\u094d\u0930\u0947\u0928\u00a0\u092c\u093e\u0909\u0932 (Grain\u00a0Bowl):\u00a0<\/strong>\u092a\u0915\u0947 \u0939\u0941\u090f\u00a0\u091f\u0947\u092b\u00a0\u0915\u094b \u0938\u0932\u093e\u0926,\u00a0\u0917\u094d\u0930\u0947\u0928\u00a0\u092c\u093e\u0909\u0932,\u00a0\u0938\u0942\u092a\u00a0\u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901 \u092f\u093e \u091a\u093e\u0935\u0932 \u0915\u0940 \u0924\u0930\u0939\u00a0\u092c\u0947\u0938\u00a0\u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902\u0964\u00a0<br \/><strong>\u091f\u0947\u092b\u00a0\u092a\u094b\u0932\u0947\u0902\u091f\u093e\u00a0(Teff\u00a0Polenta):\u00a0<\/strong>\u092a\u094b\u0937\u0915 \u092d\u0930\u0940 \u0938\u093e\u0907\u0921\u00a0\u0921\u093f\u0936\u00a0\u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915\u00a0\u0915\u0949\u0930\u094d\u0928\u092e\u0940\u0932\u00a0\u092a\u094b\u0932\u0947\u0902\u091f\u093e\u00a0(Cornmeal\u00a0Polenta) \u0915\u0940 \u0924\u0930\u0939 \u092a\u0915\u093e\u090f\u0901\u0964\u00a0<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-69df49465af67\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question \"><strong>8.\u00a0\u091f\u0947\u092b\u00a0(Teff)\u00a0\u0914\u0930\u00a0\u092a\u0941\u0930\u093e\u0928\u0947\u00a0\u0905\u0928\u093e\u091c\u00a0\u0915\u0939\u093e\u0901\u00a0\u0938\u0947\u00a0\u0916\u0930\u0940\u0926\u0947\u0902?<\/strong>\u00a0<\/h5>\n<div class=\"rank-math-answer \">\n\n<p>\u091f\u0947\u092b\u00a0(Teff) \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u0941\u0930\u093e\u0928\u0947 \u0905\u0928\u093e\u091c \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092e\u093f\u0932 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902: <a href=\"#ref\" data-type=\"internal\" data-id=\"#ref\">[6]\u00a0<\/a><br \/><strong>\u0939\u0947\u0932\u094d\u0925\u00a0\u092b\u0942\u0921\u00a0\u0938\u094d\u091f\u094b\u0930:\u00a0<\/strong>Nature&#8217;s Basket, Foodhall,\u00a0\u0938\u094d\u0925\u093e\u0928\u0940\u092f\u00a0\u091c\u0948\u0935\u093f\u0915\u00a0(Organic)\u00a0\u0938\u094d\u091f\u094b\u0930\u00a0\u0914\u0930\u00a0\u092a\u094d\u0930\u0940\u092e\u093f\u092f\u092e\u00a0\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u00a0\u0916\u093e\u0926\u094d\u092f\u00a0(Health Food)\u00a0\u0926\u0941\u0915\u093e\u0928\u0947\u0902\u00a0<br \/><strong>\u0911\u0928\u0932\u093e\u0907\u0928:\u00a0<\/strong>Amazon India,\u00a0BigBasket, Flipkart Grocery,\u00a0\u092c\u094d\u0930\u093e\u0902\u0921\u00a0\u0915\u0940\u00a0\u0935\u0947\u092c\u0938\u093e\u0907\u091f\u00a0(Brand Websites)\u00a0\u0914\u0930\u00a0\u0935\u093f\u0936\u0947\u0937\u00a0\u091c\u0948\u0935\u093f\u0915\u00a0\u0935\u093f\u0915\u094d\u0930\u0947\u0924\u093e\u00a0(Specialty Organic Sellers)\u00a0<br \/><strong>\u0916\u093e\u0938 \u0926\u0941\u0915\u093e\u0928\u0947\u0902:\u00a0<\/strong>\u0907\u0925\u093f\u092f\u094b\u092a\u093f\u092f\u093e\u0908\u00a0(Ethiopian), \u0905\u092b\u094d\u0930\u0940\u0915\u0940 \u092f\u093e \u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u092c\u093e\u091c\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u0905\u091a\u094d\u091b\u0947 \u0926\u093e\u092e\u094b\u0902 \u092a\u0930 \u0905\u0938\u0932\u0940 \u0915\u093f\u0938\u094d\u092e\u0947\u0902 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0902\u00a0<br \/><strong>\u092c\u0921\u093c\u0947\u00a0\u0938\u0941\u092a\u0930\u092e\u093e\u0930\u094d\u0915\u0947\u091f:\u00a0<\/strong>\u0915\u0908 \u092c\u0921\u093c\u0940 \u091a\u0947\u0928 \u0905\u092c \u0939\u0947\u0932\u094d\u0925\u00a0\u092b\u0942\u0921\u00a0\u092f\u093e \u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u0938\u0947\u0915\u094d\u0936\u0928 \u092e\u0947\u0902 \u092a\u0941\u0930\u093e\u0928\u0947 \u0905\u0928\u093e\u091c \u0930\u0916\u0924\u0940 \u0939\u0948\u0902\u00a0<br \/>\u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u092a\u094b\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u0947\u0936\u093e \u0932\u0947\u092c\u0932 \u092a\u0930 &#8216;100% \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c&#8217; \u0926\u0947\u0916\u0947\u0902\u0964 \u091c\u094d\u092f\u093e\u0926\u093e \u0924\u093e\u091c\u0917\u0940 \u0915\u0947 \u0932\u093f\u090f \u0920\u0902\u0921\u0940, \u0938\u0942\u0916\u0940 \u091c\u0917\u0939\u094b\u0902 \u092a\u0930\u00a0\u090f\u092f\u0930\u091f\u093e\u0907\u091f\u00a0\u0915\u0902\u091f\u0947\u0928\u0930 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902 |<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" id=\"ref\">\u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0938\u092d\u0940 \u0938\u0902\u0926\u0930\u094d\u092d \u0932\u093f\u0902\u0915 10 \u0905\u092a\u094d\u0930\u0948\u0932 2026 \u0924\u0915 \u0938\u0924\u094d\u092f\u093e\u092a\u093f\u0924 \u0914\u0930 \u0938\u0941\u0932\u092d \u092a\u093e\u090f \u0917\u090f \u0925\u0947\u0964<\/h4>\n\n\n\n<p>[1] Whole Grains Council. &#8220;Whole Grains 101.&#8221;&nbsp;<a href=\"https:\/\/wholegrainscouncil.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/wholegrainscouncil.org\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[2] Harvard T.H. Chan School of Public Health. &#8220;The Nutrition Source &#8211; Whole Grains.&#8221;&nbsp;<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[3] Celiac Disease Foundation. &#8220;What is Celiac Disease?&#8221;&nbsp;<a href=\"https:\/\/celiac.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/celiac.org\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[4] Glycemic Index Foundation. &#8220;International GI Database.&#8221;&nbsp;<a href=\"https:\/\/www.gisymbol.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.gisymbol.com\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[5] U.S. Food &amp; Drug Administration. &#8220;Arsenic in Rice and Rice Products Risk Assessment.&#8221;&nbsp;<a href=\"https:\/\/www.fda.gov\/food\/risk-and-safety-assessments-food\/arsenic-rice-and-rice-products-risk-assessment\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.fda.gov\/food\/risk-and-safety-assessments-food\/arsenic-rice-and-rice-products-risk-assessment<\/a>&nbsp;<\/p>\n\n\n\n<p>[6] Whole Grains Council. &#8220;Teff &#8211; March Grain of the Month.&#8221;&nbsp;<a href=\"https:\/\/wholegrainscouncil.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/wholegrainscouncil.org\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[7] National Institutes of Health. &#8220;Teff Grain Nutritional Analysis.&#8221;&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11545792\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11545792\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[8] Journal of Diabetes Research. (2019). &#8220;Glycemic Index and Load of Selected Ethiopian Foods: An Experimental Study.&#8221;&nbsp;<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1155\/2019\/8564879\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/onlinelibrary.wiley.com\/doi\/10.1155\/2019\/8564879<\/a>&nbsp;<\/p>\n\n\n\n<p>[9] PMC &#8211; PubMed Central. (2025). &#8220;Nutritional Characteristics, Health-Related Properties, and Food Applications of Teff.&#8221;&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12524473\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12524473\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[10] American Diabetes Association. &#8220;Diabetes Food Hub &#8211; Whole Grains.&#8221;&nbsp;<a href=\"https:\/\/diabetes.org\/food-nutrition\/food-and-blood-sugar\/diabetes-superstar-foods\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/diabetes.org\/food-nutrition\/food-and-blood-sugar\/diabetes-superstar-foods<\/a>&nbsp;<\/p>\n\n\n\n<p>[11] Food and Agriculture Organization of the United Nations (FAO). &#8220;Crop Water Requirements and Sustainability.&#8221;&nbsp;<a href=\"https:\/\/www.fao.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.fao.org\/<\/a>&nbsp;<\/p>\n\n\n\n<p>[12] National Kidney Foundation. Potassium and Your CKD Diet.&nbsp;https:\/\/www.kidney.org\/atoz\/content\/potassium&nbsp;<\/p>\n\n\n\n<p>[13] International Life Sciences Institute-India WHOLE GRAINS FOR HEALTH India &amp; South Asian Region&nbsp;&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ilsi-india.org\/PDF\/Whole_Grains_For_Health_Monograph.pdf\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ilsi-india.org\/PDF\/Whole_Grains_For_Health_Monograph.pdf<\/a><\/p>\n\n\n\n<p>[14]&nbsp;Dixit AA, Azar KMJ, Gardner CD, Palaniappan LP. Incorporation of whole, ancient grains into a modern Asian Indian diet to reduce the burden of chronic disease.\u202f<em>Nutr&nbsp;Rev.<\/em>\u202f2011 Aug;69(8):479-88.&nbsp;doi: 10.1111\/j.1753-4887.2011.00411.x.&nbsp;https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3146027\/&nbsp;<\/p>\n\n\n\n<p>[15] Indian Council of Medical Research (ICMR) &#8212; Dietary guidelines encourage consumption of whole grains and low-glycemic foods for diabetes management.&nbsp;https:\/\/www.nin.res.in\/&nbsp;<\/p>\n\n\n\n<p>[16] National Institute of Nutrition. Dietary Guidelines for Indians. https:\/\/www.nin.res.in\/&nbsp;<\/p>\n\n\n\n<p>[17] Food Safety and Standards Authority of India. Food safety guidelines&nbsp;on&nbsp;contaminants. https:\/\/www.fssai.gov.in\/&nbsp;<\/p>\n\n\n\n<p>[18] Indian Council of Medical Research. Dietary Guidelines for Indians &#8211; A Manual. https:\/\/www.nin.res.in\/&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u092e\u0947\u0921\u093f\u0915\u0932 \u0905\u0938\u094d\u0935\u0940\u0915\u0930\u0923 (Medical&nbsp;Disclaimer)&nbsp;<\/h4>\n\n\n\n<p>\u092f\u0939 \u0932\u0947\u0916 \u0915\u0947\u0935\u0932 \u0936\u093f\u0915\u094d\u0937\u093e \u0914\u0930 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 \u0914\u0930 \u092f\u0939 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u0932\u093e\u0939 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0907\u0938\u0915\u0940 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092a\u094d\u0930\u094b\u092b\u0947\u0936\u0928\u0932 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u0932\u093e\u0939, \u0928\u093f\u0926\u093e\u0928 \u092f\u093e \u0907\u0932\u093e\u091c \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u092e\u0938\u094d\u092f\u093e \u092f\u093e \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u0935\u093e\u0932 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u0947\u0936\u093e \u0905\u092a\u0928\u0947 \u0921\u0949\u0915\u094d\u091f\u0930,&nbsp;\u0921\u093e\u0907\u091f\u0940\u0936\u093f\u092f\u0928&nbsp;\u092f\u093e \u0926\u0942\u0938\u0930\u0947 \u092f\u094b\u0917\u094d\u092f \u0939\u0947\u0932\u094d\u0925 \u090f\u0915\u094d\u0938\u092a\u0930\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964 \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u092a\u0922\u093c\u0940 \u0915\u093f\u0938\u0940 \u092c\u093e\u0924 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092a\u094d\u0930\u094b\u092b\u0947\u0936\u0928\u0932 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u0932\u093e\u0939 \u0915\u094b \u0915\u092d\u0940 \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0938\u0947 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u0926\u0947\u0930\u0940 \u0928 \u0915\u0930\u0947\u0902\u0964 \u092f\u0939\u093e\u0901 \u0926\u0940 \u0917\u0908 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u0915\u093e\u0936\u0928 \u0915\u0947 \u0938\u092e\u092f \u0909\u092a\u0932\u092c\u094d\u0927 \u092e\u094c\u091c\u0942\u0926\u093e \u0930\u093f\u0938\u0930\u094d\u091a \u0914\u0930&nbsp;\u0917\u093e\u0907\u0921\u0932\u093e\u0907\u0928&nbsp;\u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0939\u0948\u0964&nbsp;<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c,&nbsp;\u0938\u0940\u0932\u093f\u090f\u0915&nbsp;\u092c\u0940\u092e\u093e\u0930\u0940,&nbsp;\u092b\u0942\u0921&nbsp;\u090f\u0932\u0930\u094d\u091c\u0940 (Food&nbsp;Allergy) \u092f\u093e \u0915\u094b\u0908 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948, \u0924\u094b \u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u092c\u0921\u093c\u093e \u092c\u0926\u0932\u093e\u0935 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u093f\u0938\u0940 \u0939\u0947\u0932\u094d\u0925 \u090f\u0915\u094d\u0938\u092a\u0930\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0905\u0928\u093e\u091c \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0928\u0940\u0902\u0935 \u0939\u0948\u0902\u0964 \u092f\u0947 \u091c\u0930\u0942\u0930\u0940 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f , \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0915\u0908 \u091c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u093e\u0935\u0932 \u0914\u0930 \u0917\u0947\u0939\u0942\u0901 \u091c\u0948\u0938\u0947 \u092e\u0941\u0916\u094d\u092f \u0905\u0928\u093e\u091c \u0939\u091c\u093e\u0930\u094b\u0902 \u0938\u093e\u0932\u094b\u0902 \u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u091c \u092d\u0940 \u0932\u093e\u0916\u094b\u0902 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0930\u094b\u091c \u0915\u0940 \u090f\u0928\u0930\u094d\u091c\u0940 \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964&nbsp; \u0932\u0947\u0915\u093f\u0928 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0923 , \u0936\u0930\u0940\u0930 \u0915\u0940 &#8230; <a title=\"\u0915\u094d\u092f\u093e \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u091a\u092e\u0941\u091a \u0906\u092a\u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902? \u091c\u093e\u0928\u093f\u090f \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u092c\u0922\u093c\u093f\u092f\u093e \u0905\u0928\u093e\u091c \u0915\u094c\u0928 \u0938\u093e \u0939\u0948\u00a0\" class=\"read-more\" href=\"https:\/\/higoodhealth.com\/hindi\/teff-vs-wheat-rice\/\" aria-label=\"Read more about \u0915\u094d\u092f\u093e \u0917\u0947\u0939\u0942\u0901 \u0914\u0930 \u091a\u093e\u0935\u0932 \u0938\u091a\u092e\u0941\u091a \u0906\u092a\u0915\u0940 \u0938\u0947\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902? \u091c\u093e\u0928\u093f\u090f \u0926\u0941\u0928\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u092c\u0922\u093c\u093f\u092f\u093e \u0905\u0928\u093e\u091c \u0915\u094c\u0928 \u0938\u093e \u0939\u0948\u00a0\">Read more<\/a><\/p>\n","protected":false},"author":20,"featured_media":1640,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[31,5,32],"tags":[],"ppma_author":[71,72],"class_list":["post-4262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-popular-articles","category-digestive-health-gut-wellness","category-latest-articles","author-drvashu","author-ansari"],"uagb_featured_image_src":{"full":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health.jpeg",1024,1024,false],"thumbnail":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-150x150.jpeg",150,150,true],"medium":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-300x300.jpeg",300,300,true],"medium_large":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health-768x768.jpeg",768,768,true],"large":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health.jpeg",1024,1024,false],"1536x1536":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health.jpeg",1024,1024,false],"2048x2048":["https:\/\/higoodhealth.com\/hindi\/wp-content\/uploads\/2025\/09\/Are-You-Sure-Wheat-Rice-Are-Good-for-Your-Health.jpeg",1024,1024,false]},"uagb_author_info":{"display_name":"\u0921\u0949. \u0935\u0938\u0941\u0902\u0927\u0930\u093e, MDS (\u0913\u0930\u0932 \u090f\u0935\u0902 \u092e\u0948\u0915\u094d\u0938\u093f\u0932\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u0938\u0930\u094d\u091c\u0930\u0940), BDS","author_link":"https:\/\/higoodhealth.com\/hindi\/author\/drvashu\/"},"uagb_comment_info":0,"uagb_excerpt":"\u0905\u0928\u093e\u091c \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0928\u0940\u0902\u0935 \u0939\u0948\u0902\u0964 \u092f\u0947 \u091c\u0930\u0942\u0930\u0940 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f , \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u0915\u0908 \u091c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u093e\u0935\u0932 \u0914\u0930 \u0917\u0947\u0939\u0942\u0901 \u091c\u0948\u0938\u0947 \u092e\u0941\u0916\u094d\u092f \u0905\u0928\u093e\u091c \u0939\u091c\u093e\u0930\u094b\u0902 \u0938\u093e\u0932\u094b\u0902 \u0938\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u091c \u092d\u0940 \u0932\u093e\u0916\u094b\u0902 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0930\u094b\u091c \u0915\u0940 \u090f\u0928\u0930\u094d\u091c\u0940 \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964&nbsp; \u0932\u0947\u0915\u093f\u0928 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u092a\u094b\u0937\u0923 , \u0936\u0930\u0940\u0930 \u0915\u0940&hellip;","authors":[{"term_id":71,"user_id":20,"is_guest":0,"slug":"drvashu","display_name":"\u0921\u0949. \u0935\u0938\u0941\u0902\u0927\u0930\u093e, MDS (\u0913\u0930\u0932 \u090f\u0935\u0902 \u092e\u0948\u0915\u094d\u0938\u093f\u0932\u094b\u092b\u0947\u0936\u093f\u092f\u0932 \u0938\u0930\u094d\u091c\u0930\u0940), BDS","avatar_url":"https:\/\/higoodhealth.com\/hindi\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1779737585","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""},{"term_id":72,"user_id":23,"is_guest":0,"slug":"ansari","display_name":"\u0921\u0949. \u0938\u093e\u0928\u094d\u092f\u093e \u0905\u0902\u0938\u093e\u0930\u0940, MBBS, MS (ENT), MRCS (UK)","avatar_url":"https:\/\/higoodhealth.com\/hindi\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1779737585","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/posts\/4262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/comments?post=4262"}],"version-history":[{"count":11,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/posts\/4262\/revisions"}],"predecessor-version":[{"id":5102,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/posts\/4262\/revisions\/5102"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/media\/1640"}],"wp:attachment":[{"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/media?parent=4262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/categories?post=4262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/tags?post=4262"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/higoodhealth.com\/hindi\/wp-json\/wp\/v2\/ppma_author?post=4262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}