{"id":5062,"date":"2026-09-29T23:51:04","date_gmt":"2026-09-29T18:21:04","guid":{"rendered":"https:\/\/satvikvedahub.com\/?p=5062"},"modified":"2026-09-29T23:51:06","modified_gmt":"2026-09-29T18:21:06","slug":"bhuna-chana-dahi-protein-bowl-recipe","status":"publish","type":"post","link":"https:\/\/satvikvedahub.com\/en\/bhuna-chana-dahi-protein-bowl-recipe\/","title":{"rendered":"How to Make a Crunchy Roasted Chana &amp; Curd Protein Bowl in 10 Minutes: Keep It Crispy Until the Last Bite"},"content":{"rendered":"<div class=\"wp-block-uagb-image uagb-block-52b37473 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/09\/roasted-chana-protein-bowl-healthy-recipe.webp-1200x675.jpg\" alt=\"\u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0926\u0939\u0940 Protein Bowl \u092e\u0947\u0902 \u092d\u0941\u0928\u093e \u091a\u0928\u093e, \u0926\u0939\u0940, \u0916\u0940\u0930\u093e, \u091f\u092e\u093e\u091f\u0930 \u0914\u0930 \u0939\u0930\u093e \u0927\u0928\u093f\u092f\u093e\" class=\"uag-image-5065\" width=\"1200\" height=\"675\" title=\"Roasted Chana Protein Bowl Healthy Recipe\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Go into your kitchen around four or five in the evening: there is roasted chana in the container, curd in the refrigerator, yet your hand still reaches for biscuits or a packet of namkeen. Often, the reason is simple\u2014we don't think of roasted chana and curd as something that needs to be \u201cmade.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">This Roasted Chana Curd Protein Bowl fills that gap. It uses 30 g roasted chana, 150 g thick curd and a small amount of chopped vegetables. It takes about 10 minutes to prepare, and you don't need oil or a gas stove. The real challenge isn't the taste\u2014it is the texture. Roasted chana starts becoming soft as soon as it comes into contact with curd. This article focuses on how to keep the crunch intact until the last bite.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph translation-block\">Recipe Card\nTime: 10 minutes | Serving: 1 large bowl | Cooking: None | Estimated Nutrition (per serving): approximately 11\u201313 g protein, 5\u20137 g fibre, 200\u2013240 kcal<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What Is This Roasted Chana &amp; Curd Protein Bowl?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This is a cold, tangy snack made with roasted chana, curd and fresh vegetables. It is somewhat similar to chana raita, but thicker and designed to be eaten with a spoon. Roasted chana provides crunch, curd adds coolness and creaminess, while the vegetables bring freshness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How Do You Make a Roasted Chana and Curd Protein Bowl?<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Keep 30 g roasted chana aside. Mix roasted cumin powder, black pepper and salt into 150 g thick curd and spread it in a bowl. Add deseeded chopped cucumber, tomato and coriander on top. Add the roasted chana and a few drops of lemon juice just before eating, and serve immediately.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ingredients (1 Serving)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ingredient<\/th><th class=\"has-text-align-right\" data-align=\"right\">Quantity<\/th><th>Purpose<\/th><\/tr><\/thead><tbody><tr><td>Roasted chana (plain or lightly salted)<\/td><td class=\"has-text-align-right\" data-align=\"right\">30 g (about 3 tablespoons)<\/td><td>Crunch, protein and fibre<\/td><\/tr><tr><td>Thick plain curd<\/td><td class=\"has-text-align-right\" data-align=\"right\">150 g (\u0932\u0917\u092d\u0917 \u00be \u0915\u092a)<\/td><td>Base, creaminess and cooling<\/td><\/tr><tr><td>Cucumber<\/td><td class=\"has-text-align-right\" data-align=\"right\">60 g (about \u00bd small)<\/td><td>Freshness and light crunch<\/td><\/tr><tr><td>Tomato<\/td><td class=\"has-text-align-right\" data-align=\"right\">40 g (\u0932\u0917\u092d\u0917 \u00bd \u091b\u094b\u091f\u093e)<\/td><td>\u0916\u091f\u094d\u091f\u093e-\u092e\u0940\u0920\u093e \u0938\u094d\u0935\u093e\u0926, \u0930\u0902\u0917<\/td><\/tr><tr><td>\u0939\u0930\u093e \u0927\u0928\u093f\u092f\u093e, \u092c\u093e\u0930\u0940\u0915 \u0915\u091f\u093e<\/td><td class=\"has-text-align-right\" data-align=\"right\">1 \u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a<\/td><td>\u0916\u0941\u0936\u092c\u0942<\/td><\/tr><tr><td>\u092d\u0941\u0928\u093e \u091c\u0940\u0930\u093e \u092a\u093e\u0909\u0921\u0930<\/td><td class=\"has-text-align-right\" data-align=\"right\">\u00bc \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a<\/td><td>\u0905\u0938\u0932\u0940 \u092d\u093e\u0930\u0924\u0940\u092f \u0938\u094d\u0935\u093e\u0926<\/td><\/tr><tr><td>\u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a<\/td><td class=\"has-text-align-right\" data-align=\"right\">1 \u091a\u0941\u091f\u0915\u0940<\/td><td>\u0924\u0940\u0916\u093e\u092a\u0928<\/td><\/tr><tr><td>\u0928\u092e\u0915 \u092f\u093e \u0915\u093e\u0932\u093e \u0928\u092e\u0915<\/td><td class=\"has-text-align-right\" data-align=\"right\">\u0938\u094d\u0935\u093e\u0926 \u0905\u0928\u0941\u0938\u093e\u0930, 1 \u091a\u0941\u091f\u0915\u0940 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/td><td>\u091a\u0928\u093e \u092a\u0939\u0932\u0947 \u0938\u0947 \u0928\u092e\u0915\u0940\u0928 \u0939\u094b \u0924\u094b \u0915\u092e \u0921\u093e\u0932\u0947\u0902<\/td><\/tr><tr><td>\u0928\u0940\u0902\u092c\u0942 \u0915\u093e \u0930\u0938<\/td><td class=\"has-text-align-right\" data-align=\"right\">\u00bd \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a<\/td><td>\u0916\u091f\u093e\u0938, \u0905\u0902\u0924 \u092e\u0947\u0902<\/td><\/tr><tr><td>\u0915\u0926\u094d\u0926\u0942\/\u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c (\u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915)<\/td><td class=\"has-text-align-right\" data-align=\"right\">1 \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a<\/td><td>\u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 crunch<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0935\u093f\u0927\u093f<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0926\u0939\u0940 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902 (0\u20132 \u092e\u093f\u0928\u091f)\u0964<\/strong> 150 g \u0926\u0939\u0940 \u092e\u0947\u0902 \u092d\u0941\u0928\u093e \u091c\u0940\u0930\u093e, \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a \u0914\u0930 \u0928\u092e\u0915 \u092e\u093f\u0932\u093e\u0915\u0930 \u0939\u0932\u094d\u0915\u093e \u092b\u0947\u0902\u091f \u0932\u0947\u0902\u0964 \u0926\u0939\u0940 \u092a\u0924\u0932\u093e \u0932\u0917\u0947 \u0924\u094b \u092a\u0939\u0932\u0947 10 \u092e\u093f\u0928\u091f \u092e\u0939\u0940\u0928 \u091b\u0932\u0928\u0940 \u092e\u0947\u0902 \u0928\u093f\u0925\u093e\u0930 \u0932\u0947\u0902, \u092f\u093e \u0915\u091f\u093e\u0908 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u0940 \u091b\u0932\u0928\u0940 \u092e\u0947\u0902 \u0930\u0916 \u0926\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0916\u0940\u0930\u093e \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902 (2\u20135 \u092e\u093f\u0928\u091f)\u0964<\/strong> \u0916\u0940\u0930\u0947 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u092c\u0940\u091c\u094b\u0902 \u0935\u093e\u0932\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0928\u093f\u0915\u093e\u0932 \u0926\u0947\u0902 \u0914\u0930 5\u20136 mm \u0915\u0947 \u091f\u0941\u0915\u0921\u093c\u0947 \u0915\u093e\u091f\u0947\u0902\u0964 \u0909\u0938 \u092a\u0930 \u090f\u0915 \u092c\u0939\u0941\u0924 \u091b\u094b\u091f\u0940 \u091a\u0941\u091f\u0915\u0940 \u0928\u092e\u0915 \u091b\u093f\u0921\u093c\u0915\u0915\u0930 3 \u092e\u093f\u0928\u091f \u0930\u0916\u0947\u0902, \u092b\u093f\u0930 \u091f\u093f\u0936\u0942 \u092f\u093e \u0938\u093e\u092b \u0915\u092a\u0921\u093c\u0947 \u0938\u0947 \u0926\u092c\u093e\u0915\u0930 \u092a\u093e\u0928\u0940 \u0938\u094b\u0916 \u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u091f\u092e\u093e\u091f\u0930 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902 (5\u20137 \u092e\u093f\u0928\u091f)\u0964<\/strong> \u091f\u092e\u093e\u091f\u0930 \u0915\u093e\u091f\u0915\u0930 \u0917\u0942\u0926\u093e \u0914\u0930 \u092c\u0940\u091c \u0928\u093f\u0915\u093e\u0932 \u0926\u0947\u0902\u0964 \u0938\u093f\u0930\u094d\u092b\u093c \u0920\u094b\u0938 \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u093e\u0930\u0940\u0915 \u0915\u093e\u091f\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092e\u093f\u0932\u093e\u090f\u0901 (7\u20138 \u092e\u093f\u0928\u091f)\u0964<\/strong> \u0916\u0940\u0930\u093e, \u091f\u092e\u093e\u091f\u0930 \u0914\u0930 \u0927\u0928\u093f\u092f\u093e \u090f\u0915 \u0915\u091f\u094b\u0930\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0932\u0947\u0902\u0964 \u0905\u092d\u0940 \u0928\u0940\u0902\u092c\u0942 \u0928 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>Bowl \u0932\u0917\u093e\u090f\u0901 (8\u20139 \u092e\u093f\u0928\u091f)\u0964<\/strong> \u0926\u0939\u0940 bowl \u092e\u0947\u0902 \u092b\u0948\u0932\u093e\u090f\u0901 \u0914\u0930 \u090a\u092a\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0906\u0916\u093f\u0930 \u092e\u0947\u0902 \u091a\u0928\u093e \u0921\u093e\u0932\u0947\u0902 (\u0916\u093e\u0928\u0947 \u0938\u0947 \u0920\u0940\u0915 \u092a\u0939\u0932\u0947)\u0964<\/strong> \u091a\u0928\u093e \u0914\u0930 \u092c\u0940\u091c \u090a\u092a\u0930 \u0921\u093e\u0932\u0947\u0902, \u0928\u0940\u0902\u092c\u0942 \u0915\u0947 \u0915\u0941\u091b \u092c\u0942\u0901\u0926 \u091f\u092a\u0915\u093e\u090f\u0901, \u091a\u0941\u091f\u0915\u0940 \u092d\u0930 \u091c\u0940\u0930\u093e \u091b\u093f\u0921\u093c\u0915\u0947\u0902 \u0914\u0930 \u0924\u0941\u0930\u0902\u0924 \u0916\u093e\u090f\u0901\u0964<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Crunchy \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u091c\u0930\u0942\u0930\u0940 \u0924\u0930\u0940\u0915\u093e<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u092d\u0941\u0928\u093e \u091a\u0928\u093e \u092c\u0939\u0941\u0924 \u0938\u0942\u0916\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0926\u0939\u0940 \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u092a\u093e\u0928\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u092e\u093f\u0932\u093e\u0924\u0947 \u0939\u0940 \u091a\u0928\u093e \u092a\u093e\u0928\u0940 \u0938\u094b\u0916\u0928\u0947 \u0932\u0917\u0924\u093e \u0939\u0948 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0928\u0930\u092e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u0930\u094b\u0915\u093e \u0928\u0939\u0940\u0902 \u091c\u093e \u0938\u0915\u0924\u093e, \u092a\u0930 \u0915\u093e\u092b\u0940 \u0926\u0947\u0930 \u0924\u0915 \u091f\u093e\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(\u0928\u0940\u091a\u0947 \u0915\u0947 timings culinary \u0924\u0930\u094d\u0915 \u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0905\u0928\u0941\u092e\u093e\u0928 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0947 \u0926\u0939\u0940 \u0915\u0940 \u0917\u093e\u0922\u093c\u0947\u092a\u0928 \u0914\u0930 \u092e\u094c\u0938\u092e \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u092c\u0926\u0932\u0947\u0902\u0964)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u091a\u0928\u093e \u0938\u092c\u0938\u0947 \u0906\u0916\u093f\u0930 \u092e\u0947\u0902 \u0921\u093e\u0932\u0947\u0902\u0964<\/strong> bowl \u0924\u0948\u092f\u093e\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u091a\u0928\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u0920\u0940\u0915 \u092a\u0939\u0932\u0947 \u090a\u092a\u0930 \u0921\u093e\u0932\u0947\u0902\u0964 \u092f\u0939 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u093e \u092b\u0930\u094d\u0915 \u0921\u093e\u0932\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0926\u0939\u0940 \u0917\u093e\u0922\u093c\u093e \u0930\u0916\u0947\u0902\u0964<\/strong> \u091a\u092e\u094d\u092e\u091a \u092a\u0932\u091f\u0928\u0947 \u092a\u0930 \u0926\u0939\u0940 \u0917\u093f\u0930\u0928\u093e \u0928\u0939\u0940\u0902 \u091a\u093e\u0939\u093f\u090f\u0964 \u091c\u093f\u0924\u0928\u093e \u092a\u0924\u0932\u093e \u0926\u0939\u0940, \u0909\u0924\u0928\u0940 \u091c\u0932\u094d\u0926\u0940 \u091a\u0928\u093e \u092d\u0940\u0917\u0947\u0917\u093e\u0964 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0916\u091f\u094d\u091f\u093e \u0914\u0930 \u092a\u093e\u0928\u0940 \u091b\u094b\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u093e \u0926\u0939\u0940 \u0928 \u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u092a\u093e\u0928\u0940 \u092a\u0939\u0932\u0947 \u0928\u093f\u0915\u093e\u0932\u0947\u0902\u0964<\/strong> \u0916\u0940\u0930\u0947 \u0914\u0930 \u091f\u092e\u093e\u091f\u0930 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0930\u0938 \u0939\u0940 bowl \u0915\u094b \u092a\u0928\u0940\u0932\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u0940\u091c \u0928\u093f\u0915\u093e\u0932\u0928\u093e \u0914\u0930 \u0916\u0940\u0930\u0947 \u0915\u094b \u0926\u092c\u093e\u0915\u0930 \u0938\u0941\u0916\u093e\u0928\u093e \u0938\u092c\u0938\u0947 \u0905\u0938\u0930\u0926\u093e\u0930 \u0915\u0926\u092e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0928\u0940\u0902\u092c\u0942 \u0938\u092c\u0938\u0947 \u0906\u0916\u093f\u0930 \u092e\u0947\u0902\u0964<\/strong> \u0928\u0940\u0902\u092c\u0942 \u0915\u093e \u0930\u0938 \u092d\u0940 \u092a\u093e\u0928\u0940 \u0939\u0948 \u0914\u0930 \u0916\u091f\u093e\u0938 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u091c\u0932\u094d\u0926\u0940 \u0928\u0930\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f \u0915\u0941\u091b \u092c\u0942\u0901\u0926 \u0939\u0940, \u0914\u0930 \u0905\u0902\u0924 \u092e\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>Bowl \u0926\u0947\u0930 \u0924\u0915 \u0905\u0938\u0947\u0902\u092c\u0932 \u0915\u0930\u0915\u0947 \u0928 \u0930\u0916\u0947\u0902\u0964<\/strong> \u0926\u0939\u0940 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0935\u093e\u0932\u093e \u0939\u093f\u0938\u094d\u0938\u093e 30 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0924\u0915 \u0924\u0948\u092f\u093e\u0930 \u0930\u0916\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091a\u0928\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u0940 \u0921\u093e\u0932\u0947\u0902\u0964 \u092a\u0942\u0930\u093e \u092d\u0930\u093e \u0939\u0941\u0906 bowl 15\u201320 \u092e\u093f\u0928\u091f \u0915\u0947 \u092d\u0940\u0924\u0930 \u0916\u093e \u0932\u0947\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u091a\u0928\u093e \u0928\u0930\u092e \u0932\u0917\u0947 \u0924\u094b \u0926\u094b\u092c\u093e\u0930\u093e \u0938\u0941\u0916\u093e\u090f\u0901\u0964<\/strong> \u0928\u092e\u0940 \u0935\u093e\u0932\u0947 \u092e\u094c\u0938\u092e \u092e\u0947\u0902 \u0921\u093f\u092c\u094d\u092c\u0947 \u0915\u093e \u091a\u0928\u093e \u0939\u0932\u094d\u0915\u093e \u0928\u0930\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0909\u0938\u0947 \u0927\u0940\u092e\u0940 \u0906\u0901\u091a \u092a\u0930 \u0938\u0942\u0916\u0947 \u0924\u0935\u0947 \u092e\u0947\u0902 1\u20132 \u092e\u093f\u0928\u091f \u092d\u0942\u0928\u0947\u0902, \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0920\u0902\u0921\u093e \u0939\u094b\u0928\u0947 \u0926\u0947\u0902, \u092b\u093f\u0930 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902\u0964 \u0917\u0930\u092e \u091a\u0928\u093e \u0920\u0902\u0921\u0947 \u0926\u0939\u0940 \u092a\u0930 \u0928 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0924\u0930\u0940\u0915\u093e: &#8220;\u0905\u0932\u0917-\u0905\u0932\u0917, \u092b\u093f\u0930 \u0938\u093e\u0925\u0964&#8221;<\/strong> \u091a\u0928\u093e \u090f\u0915 \u091b\u094b\u091f\u0940 \u0915\u091f\u094b\u0930\u0940 \u092e\u0947\u0902 \u0905\u0932\u0917 \u092a\u0930\u094b\u0938\u0947\u0902 \u0914\u0930 \u0939\u0930 \u091a\u092e\u094d\u092e\u091a \u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e-\u0925\u094b\u0921\u093c\u093e \u092e\u093f\u0932\u093e\u0915\u0930 \u0916\u093e\u090f\u0901\u0964<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0938\u094d\u0935\u093e\u0926 \u092c\u0947\u0939\u0924\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0906\u0938\u093e\u0928 \u0924\u0930\u0940\u0915\u0947<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u091c\u0940\u0930\u093e \u0939\u0932\u094d\u0915\u093e \u092d\u0942\u0928\u0915\u0930 \u0915\u0942\u091f\u0947\u0902\u0964<\/strong> \u092a\u0948\u0915\u0947\u091f \u0935\u093e\u0932\u0947 \u092a\u093e\u0909\u0921\u0930 \u0938\u0947 \u0916\u0941\u0936\u092c\u0942 \u0915\u0939\u0940\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u0906\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0915\u093e\u0932\u093e \u0928\u092e\u0915 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902\u0964<\/strong> \u091a\u093e\u091f \u091c\u0948\u0938\u093e \u0938\u094d\u0935\u093e\u0926 \u0906\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u093e\u0926\u0947 \u0928\u092e\u0915 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0939\u0930\u0940 \u092e\u093f\u0930\u094d\u091a \u092f\u093e \u0905\u0926\u0930\u0915 \u0915\u0940 \u092c\u093e\u0930\u0940\u0915 \u0915\u0924\u0930\u0928\u0964<\/strong> \u0925\u094b\u0921\u093c\u0940 \u0924\u0940\u0916\u0940, \u0924\u093e\u091c\u093c\u0940 \u0927\u093e\u0930 \u0906\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u092a\u0941\u0926\u0940\u0928\u093e\u0964<\/strong> \u0927\u0928\u093f\u092f\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0925\u094b\u0921\u093c\u0940 \u092a\u0941\u0926\u0940\u0928\u0947 \u0915\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u093e\u0901 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0926\u0939\u0940 \u092e\u0947\u0902 \u091a\u0941\u091f\u0915\u0940 \u092d\u0930 \u091a\u093e\u091f \u092e\u0938\u093e\u0932\u093e\u0964<\/strong> \u092e\u0938\u093e\u0932\u0947 \u092e\u0947\u0902 \u0928\u092e\u0915 \u0939\u094b\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u090a\u092a\u0930 \u0938\u0947 \u0928\u092e\u0915 \u092c\u093e\u0926 \u092e\u0947\u0902 \u091a\u0916\u0915\u0930 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u090a\u092a\u0930 \u0938\u0947 \u092d\u0941\u0928\u0947 \u092c\u0940\u091c\u0964<\/strong> \u091a\u091f\u092a\u091f\u0947\u092a\u0928 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0932\u0917 \u0915\u0941\u0930\u0915\u0941\u0930\u0940 \u092a\u0930\u0924 \u091c\u0941\u0921\u093c\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0907\u0938\u092e\u0947\u0902 Protein \u0915\u093f\u0924\u0928\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0917\u0923\u0928\u093e \u0907\u0938 recipe \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e (30 g \u091a\u0928\u093e, 150 g \u0926\u0939\u0940, \u0925\u094b\u0921\u093c\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901) \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ICMR-NIN \u0915\u0940 Indian Food Composition Tables \u0915\u0947 \u0939\u0935\u093e\u0932\u0947 \u0938\u0947 \u0926\u0939\u0940 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 3.1 g protein \u092a\u094d\u0930\u0924\u093f 100 g \u092c\u0924\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092f\u093e\u0928\u0940 150 g \u0926\u0939\u0940 \u0938\u0947 \u0915\u0930\u0940\u092c 4.7\u20135 g\u0964 \u092d\u0941\u0928\u0947 \u091a\u0928\u0947 \u092e\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 18\u201319 g protein \u092a\u094d\u0930\u0924\u093f 100 g \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0915\u0941\u091b packaged \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u0947 \u0932\u0947\u092c\u0932 \u092a\u0930 22 g \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u092d\u0940 \u0932\u093f\u0916\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u092c\u094d\u0930\u093e\u0902\u0921, \u091b\u093f\u0932\u0915\u0947 \u0914\u0930 \u0924\u0947\u0932 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f 30 g \u091a\u0928\u0947 \u0938\u0947 \u092e\u094b\u091f\u0947 \u0924\u094c\u0930 \u092a\u0930 5.5\u20136.5 g \u092e\u093f\u0932\u0947\u0917\u093e\u0964 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0914\u0930 \u0927\u0928\u093f\u092f\u093e \u092c\u0939\u0941\u0924 \u0925\u094b\u0921\u093c\u093e (\u0932\u0917\u092d\u0917 1 g) \u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\" target=\"_blank\" rel=\"noopener\"><strong>Indian Food Composition Tables 2017 (NIN)<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0938\u094d\u0930\u094b\u0924<\/th><th class=\"has-text-align-right\" data-align=\"right\">\u0905\u0928\u0941\u092e\u093e\u0928\u093f\u0924 protein<\/th><\/tr><\/thead><tbody><tr><td>\u092d\u0941\u0928\u093e \u091a\u0928\u093e, 30 g<\/td><td class=\"has-text-align-right\" data-align=\"right\">5.5\u20136.5 g<\/td><\/tr><tr><td>\u0926\u0939\u0940, 150 g<\/td><td class=\"has-text-align-right\" data-align=\"right\">4.7\u20135.3 g<\/td><\/tr><tr><td>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u0927\u0928\u093f\u092f\u093e<\/td><td class=\"has-text-align-right\" data-align=\"right\">~1 g<\/td><\/tr><tr><td><strong>\u0915\u0941\u0932<\/strong><\/td><td class=\"has-text-align-right\" data-align=\"right\"><strong>\u0932\u0917\u092d\u0917 11\u201313 g<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0915\u094d\u092f\u093e \u0907\u0938\u0947 &#8220;High Protein&#8221; \u0915\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0928\u0939\u0940\u0902\u0964 \u0939\u092e \u092f\u0939 \u0926\u093e\u0935\u093e \u0928\u0939\u0940\u0902 \u0915\u0930\u0947\u0902\u0917\u0947\u0964 FSSAI \u0915\u0947 packaged food claims \u092e\u0947\u0902 &#8220;high protein&#8221; \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f 100 g \u0920\u094b\u0938 \u092e\u0947\u0902 20% RDA, \u092f\u093e \u092a\u094d\u0930\u0924\u093f 100 kcal \u092a\u0930 10% RDA \u091a\u093e\u0939\u093f\u090f\u0964 \u092f\u0947 \u0928\u093f\u092f\u092e \u092a\u0948\u0915\u094d\u0921 \u0916\u093e\u0926\u094d\u092f \u0932\u0947\u092c\u0932 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948\u0902, \u092a\u0930 \u090f\u0915 \u092a\u0948\u092e\u093e\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u0948\u0902\u0964 \u0907\u0938 bowl \u0915\u093e \u0935\u091c\u093c\u0928 \u0932\u0917\u092d\u0917 290 g \u0939\u0948, \u092f\u093e\u0928\u0940 \u092a\u094d\u0930\u0924\u093f 100 g \u0938\u093f\u0930\u094d\u092b\u093c 4 g \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 protein\u0964 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u092f\u0939 \u0938\u0940\u092e\u093e \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0906\u0924\u093e \u0939\u0948, \u092a\u0930 \u092a\u0915\u094d\u0915\u093e \u0928\u0939\u0940\u0902\u0964 \u0907\u0938\u0932\u093f\u090f \u0938\u0939\u0940 \u0936\u092c\u094d\u0926 \u0939\u0948\u0902: <strong>&#8220;protein \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u093e snack&#8221;<\/strong>, \u0914\u0930 \u092f\u0939 \u092c\u093f\u0938\u094d\u0915\u0941\u091f-\u0928\u092e\u0915\u0940\u0928 \u091c\u0948\u0938\u0947 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0938\u0902\u0924\u094b\u0937\u091c\u0928\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u090f\u0915 \u092c\u093e\u0924 \u0914\u0930: \u091a\u0928\u0947 \u092e\u0947\u0902 methionine \u0928\u093e\u092e\u0915 amino acid \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948 (\u091a\u0928\u093e \u090f\u0915 &#8220;\u0905\u0927\u0942\u0930\u093e&#8221; protein \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948), \u092a\u0930 \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0905\u0928\u093e\u091c, \u0926\u0942\u0927-\u0926\u0939\u0940 \u0914\u0930 \u0926\u0942\u0938\u0930\u0940 \u091a\u0940\u091c\u0947\u0902 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092f\u0939 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 <\/p>\n\n\n\n<div style=\"background:linear-gradient(135deg,#f3fff6,#ffffff);border:1px solid #c7e6cf;border-left:5px solid #2e8b57;border-radius:14px;padding:18px 20px;margin:28px 0;box-shadow:0 8px 22px rgba(46,139,87,.12);\">\n  <div style=\"font-size:13px;color:#2e8b57;font-weight:700;letter-spacing:.3px;margin-bottom:6px;\">\n     RELATED READING\n  <\/div>\n  <a href=\"https:\/\/satvikvedahub.com\/en\/greek-yogurt-vs-dahi\/\" style=\"color:#176b3a;text-decoration:none;font-size:19px;font-weight:700;line-height:1.45;\">\n    Greek Yogurt vs Dahi: \u092d\u093e\u0930\u0924\u0940\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u094c\u0928 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948?\n  <\/a>\n  <p style=\"margin:8px 0 0;color:#555;font-size:14px;line-height:1.65;\">\n    \u0926\u0939\u0940 \u0914\u0930 Greek Yogurt \u0915\u0947 \u092a\u094b\u0937\u0923, Protein \u0914\u0930 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0938\u0947 \u091c\u093e\u0928\u0947\u0902\u0964\n  <\/p>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Fibre \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 nutrients \u0915\u0939\u093e\u0901 \u0938\u0947 \u0906\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092d\u0941\u0928\u093e \u091a\u0928\u093e:<\/strong> fibre \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0938\u094d\u0930\u094b\u0924\u0964 100 g \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 17\u201320 g fibre \u092c\u0924\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092f\u093e\u0928\u0940 30 g \u0938\u0947 \u0915\u0930\u0940\u092c 5\u20136 g\u0964 \u0938\u093e\u0925 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928, \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u092e\u0948\u0902\u0917\u0928\u0940\u091c\u093c \u091c\u0948\u0938\u0947 \u0916\u0928\u093f\u091c \u092d\u0940 \u0925\u094b\u0921\u093c\u0947-\u0925\u094b\u0921\u093c\u0947\u0964 <\/li>\n\n\n\n<li><strong>\u0926\u0939\u0940:<\/strong> protein \u0915\u0947 \u0938\u093e\u0925 calcium \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 dairy nutrients\u0964 \u0907\u0938\u092e\u0947\u0902 fibre \u0932\u0917\u092d\u0917 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e\u0964<\/li>\n\n\n\n<li><strong>\u0916\u0940\u0930\u093e, \u091f\u092e\u093e\u091f\u0930, \u0927\u0928\u093f\u092f\u093e:<\/strong> fibre \u092c\u0939\u0941\u0924 \u0915\u092e, \u092a\u0930 \u092a\u093e\u0928\u0940, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C \u0914\u0930 \u0938\u094d\u0935\u093e\u0926-\u0930\u0902\u0917\u0964 \u0928\u0940\u0902\u092c\u0942 \u0914\u0930 \u091f\u092e\u093e\u091f\u0930 \u0915\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C \u091a\u0928\u0947 \u0915\u0947 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0939\u093e\u0932\u093e\u0901\u0915\u093f \u0907\u0938 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092f\u0939 \u092b\u0930\u094d\u0915 \u091b\u094b\u091f\u093e \u0939\u0940 \u0939\u094b\u0917\u093e\u0964<\/li>\n<\/ul>\n\n\n\n<div style=\"background:linear-gradient(135deg,#f3fff6,#ffffff);border:1px solid #c7e6cf;border-left:5px solid #2e8b57;border-radius:14px;padding:18px 20px;margin:28px 0;box-shadow:0 8px 22px rgba(46,139,87,.12);\">\n  <div style=\"font-size:13px;color:#2e8b57;font-weight:700;letter-spacing:.3px;margin-bottom:6px;\">\n     \u2022 HEALTHY SNACK\n  <\/div>\n  <a href=\"https:\/\/satvikvedahub.com\/en\/makhana-roz-khane-se-kya-hota-hai\/\" style=\"color:#176b3a;text-decoration:none;font-size:19px;font-weight:700;line-height:1.45;\">\n    Makhana \u0930\u094b\u091c \u0916\u093e\u0928\u0947 \u0938\u0947 \u0915\u094d\u092f\u093e \u0939\u094b\u0924\u093e \u0939\u0948? Nutrition, Calories \u0914\u0930 \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902\n  <\/a>\n  <p style=\"margin:8px 0 0;color:#555;font-size:14px;line-height:1.65;\">\n    Makhana \u0915\u0940 Nutrition, Calories, \u0938\u0939\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0930\u094b\u091c \u0916\u093e\u0928\u0947 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u091c\u0930\u0942\u0930\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u092a\u0922\u093c\u0947\u0902\u0964\n  <\/p>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0915\u094d\u092f\u093e \u092f\u0939 Weight Loss \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0939\u0948?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0907\u0938\u0938\u0947 \u0935\u091c\u093c\u0928 \u0918\u091f\u0928\u0947 \u0915\u0940 \u0915\u094b\u0908 \u0917\u093e\u0930\u0902\u091f\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0935\u091c\u093c\u0928 \u0907\u0938 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u0906\u092a \u0915\u093f\u0924\u0928\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u0916\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u093e \u092a\u0942\u0930\u093e \u0916\u093e\u0928-\u092a\u093e\u0928 \u0915\u0948\u0938\u093e \u0939\u0948\u0964 \u0907\u0938 bowl \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 200\u2013240 kcal \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u091c\u0939\u093e\u0901 \u092f\u0939 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0935\u0939 \u092f\u0939 \u0939\u0948 \u0915\u093f protein \u0914\u0930 fibre \u0926\u094b\u0928\u094b\u0902 \u0939\u094b\u0928\u0947 \u0938\u0947 \u092a\u0947\u091f \u092d\u0930\u093e \u0930\u0939\u0928\u0947 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0905\u0917\u0930 \u092f\u0939 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u0947 \u0924\u0932\u0947 \u092f\u093e \u092e\u0940\u0920\u0947 snack \u0915\u0940 \u091c\u0917\u0939 \u0932\u0947\u0924\u093e \u0939\u0948 \u0924\u094b \u0915\u0941\u0932 intake \u0915\u092e \u0930\u0939 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092a\u0930 \u092c\u0940\u091c, \u0924\u0947\u0932 \u092f\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u091a\u0928\u093e \u0921\u093e\u0932\u0928\u0947 \u092a\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0922\u093c\u0947\u0902\u0917\u0940, \u0914\u0930 \u092a\u0942\u0930\u093e \u0926\u0939\u0940-\u0930\u0939\u093f\u0924 \u092f\u093e \u092b\u0941\u0932-\u092b\u0948\u091f \u0926\u0939\u0940 \u091a\u0941\u0928\u0928\u093e \u092d\u0940 \u0905\u0938\u0930 \u0921\u093e\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ICMR-NIN \u0915\u0947 2024 \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930, \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0914\u0930 \u0926\u093e\u0932\u0947\u0902 \u092c\u0922\u093c\u093e\u0928\u0947, \u0914\u0930 \u0928\u092e\u0915-\u0935\u0938\u093e-\u091a\u0940\u0928\u0940 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0930\u0916\u0928\u0947 \u092a\u0930 \u091c\u093c\u094b\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u0915\u0940 &#8220;My Plate for the Day&#8221; \u092e\u0947\u0902 \u0906\u0927\u0940 \u0925\u093e\u0932\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902-\u092b\u0932\u094b\u0902 \u0915\u0940 \u0939\u0948, \u0914\u0930 \u0926\u093e\u0932\u0947\u0902 \u0924\u0925\u093e \u0926\u0942\u0927\/\u0926\u0939\u0940 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u092f\u0939 bowl \u0907\u0938\u0940 \u092c\u0921\u093c\u0940 \u0925\u093e\u0932\u0940 \u0915\u093e \u090f\u0915 \u091b\u094b\u091f\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948, \u0905\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0915\u094b\u0908 \u0938\u092e\u093e\u0927\u093e\u0928 \u0928\u0939\u0940\u0902\u0964 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\" target=\"_blank\" rel=\"noopener\"><strong>ICMR-NIN \u0915\u0947 Dietary Guidelines for Indians 2024<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0907\u0938\u0947 \u0915\u092c \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0936\u093e\u092e \u0915\u093e snack:<\/strong> \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0938\u092e\u092f, \u091c\u092c \u091a\u093e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0928\u092e\u0915\u0940\u0928 \u0915\u0940 \u0924\u0932\u092c \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0939\u0932\u094d\u0915\u093e \u0928\u093e\u0936\u094d\u0924\u093e:<\/strong> \u0905\u0917\u0930 \u0938\u0941\u092c\u0939 \u0915\u092e \u0938\u092e\u092f \u0939\u094b, \u0924\u094b \u0938\u093e\u0925 \u092e\u0947\u0902 \u090f\u0915 \u092b\u0932 \u0932\u0947 \u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0916\u093e\u0928\u0947 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e:<\/strong> \u0926\u093e\u0932-\u0930\u094b\u091f\u0940 \u0935\u093e\u0932\u0947 \u0926\u093f\u0928 \u091b\u094b\u091f\u0940 \u0915\u091f\u094b\u0930\u0940 \u092e\u0947\u0902 raita \u0915\u0940 \u091c\u0917\u0939 \u092d\u0940 \u091a\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0915\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u093e\u0935\u0927\u093e\u0928\u0940 \u0930\u0916\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0939 \u0907\u0932\u093e\u091c \u092f\u093e \u092c\u0940\u092e\u093e\u0930\u0940 \u092e\u0947\u0902 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0938\u093f\u0930\u094d\u092b\u093c \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0901 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u091b\u094b\u091f\u0947 \u092c\u091a\u094d\u091a\u0947:<\/strong> \u0938\u093e\u092c\u0941\u0924 \u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0915\u0921\u093c\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0917\u0932\u0947 \u092e\u0947\u0902 \u0905\u091f\u0915 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u0941\u091b \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u092a\u0930 \u0924\u0940\u0928 \u0938\u093e\u0932 \u0938\u0947 \u091b\u094b\u091f\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091a\u0947\u0924\u093e\u0935\u0928\u0940 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u091b\u094b\u091f\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091a\u0928\u0947 \u0915\u094b \u0915\u0942\u091f\u0915\u0930 \u0926\u0947\u0902\u0964 <\/li>\n\n\n\n<li><strong>\u0932\u0948\u0915\u094d\u091f\u094b\u091c\u093c \u0905\u0938\u0939\u093f\u0937\u094d\u0923\u0941\u0924\u093e \u092f\u093e \u0926\u0942\u0927 \u0938\u0947 \u090f\u0932\u0930\u094d\u091c\u0940:<\/strong> \u0926\u0939\u0940 \u0915\u0940 \u091c\u0917\u0939 \u0915\u093f\u0938\u0940 \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0935\u093f\u0915\u0932\u094d\u092a \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e dietitian \u0938\u0947 \u092a\u0942\u091b\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0915\u093f\u0921\u0928\u0940 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u092f\u093e protein\/potassium \u092a\u0930 \u092a\u093e\u092c\u0902\u0926\u0940:<\/strong> \u0905\u092a\u0928\u0940 diet \u092f\u094b\u091c\u0928\u093e \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0939\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0924\u092f \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c\u093c \u092f\u093e \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930:<\/strong> \u092e\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0928\u092e\u0915 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902, \u0914\u0930 \u0905\u092a\u0928\u0940 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915 \u0915\u0940 \u0938\u0932\u093e\u0939 \u092e\u093e\u0928\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u091a\u0928\u0947 \u0938\u0947 \u0917\u0948\u0938 \u092f\u093e \u092a\u0947\u091f \u092b\u0942\u0932\u0928\u093e:<\/strong> \u0936\u0941\u0930\u0941\u0906\u0924 \u091b\u094b\u091f\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0938\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u092a\u093e\u0928\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092a\u093f\u090f\u0901\u0964<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5 \u0917\u0932\u0924\u093f\u092f\u093e\u0901 \u091c\u094b bowl \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u091a\u0928\u093e \u092a\u0939\u0932\u0947 \u0939\u0940 \u0926\u0939\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e \u0926\u0947\u0928\u093e\u0964<\/strong> 10 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0939\u0940 \u0935\u0939 \u0928\u0930\u092e \u0939\u094b \u091c\u093e\u090f\u0917\u093e\u0964<\/li>\n\n\n\n<li><strong>\u092a\u0924\u0932\u093e \u092f\u093e \u0916\u091f\u094d\u091f\u093e \u0926\u0939\u0940 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0928\u093e\u0964<\/strong> bowl \u092a\u0928\u0940\u0932\u093e \u0914\u0930 \u092c\u0947\u0938\u094d\u0935\u093e\u0926 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0916\u0940\u0930\u0947-\u091f\u092e\u093e\u091f\u0930 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0930\u0938 \u0928 \u0928\u093f\u0915\u093e\u0932\u0928\u093e\u0964<\/strong> \u092f\u0939\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u093e \u092a\u093e\u0928\u0940 \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u0939\u0940 \u0928\u0940\u0902\u092c\u0942 \u0914\u0930 \u0922\u0947\u0930 \u0938\u093e\u0930\u093e \u0928\u092e\u0915\u0964<\/strong> \u0926\u094b\u0928\u094b\u0902 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0938\u0947 \u0914\u0930 \u092a\u093e\u0928\u0940 \u0928\u093f\u0915\u093e\u0932\u0924\u0947 \u0939\u0948\u0902\u0964 \u0928\u092e\u0915 \u0905\u0902\u0924 \u092e\u0947\u0902 \u091a\u0916\u0915\u0930 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0917\u0940\u0932\u093e \u092f\u093e \u092a\u0941\u0930\u093e\u0928\u093e \u091a\u0928\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0928\u093e\u0964<\/strong> \u0938\u0942\u0916\u093e \u0914\u0930 \u0915\u0941\u0930\u0915\u0941\u0930\u093e \u091a\u0928\u093e \u0939\u0940 \u0932\u0947\u0902, \u0914\u0930 \u0928\u092e\u0940 \u0939\u094b \u0924\u094b \u092a\u0939\u0932\u0947 \u0924\u0935\u0947 \u092a\u0930 \u0938\u0941\u0916\u093e \u0932\u0947\u0902\u0964<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3 Recipe Variations<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Spicy Indian version<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0926\u0939\u0940 \u092e\u0947\u0902 \u00bc \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a \u091a\u093e\u091f \u092e\u0938\u093e\u0932\u093e, \u092c\u093e\u0930\u0940\u0915 \u0915\u091f\u0940 \u0939\u0930\u0940 \u092e\u093f\u0930\u094d\u091a \u0914\u0930 \u0925\u094b\u0921\u093c\u093e \u092a\u0941\u0926\u0940\u0928\u093e\u0964 \u090a\u092a\u0930 \u0938\u0947 \u090f\u0915 \u091a\u0941\u091f\u0915\u0940 \u0932\u093e\u0932 \u092e\u093f\u0930\u094d\u091a\u0964 \u0924\u0940\u0916\u0947 \u0938\u094d\u0935\u093e\u0926 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Fresh cucumber version<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u091f\u092e\u093e\u091f\u0930 \u0915\u0940 \u091c\u0917\u0939 \u0916\u0940\u0930\u093e \u0926\u094b\u0917\u0941\u0928\u093e (\u0932\u0917\u092d\u0917 100 g, \u092c\u0940\u091c \u0928\u093f\u0915\u093e\u0932\u093e \u0914\u0930 \u0926\u092c\u093e\u0915\u0930 \u0938\u0941\u0916\u093e\u092f\u093e \u0939\u0941\u0906), \u0938\u093e\u0925 \u092e\u0947\u0902 \u092a\u0941\u0926\u0940\u0928\u093e \u0914\u0930 \u0925\u094b\u0921\u093c\u093e \u092d\u0941\u0928\u093e \u091c\u0940\u0930\u093e\u0964 \u0917\u0930\u094d\u092e\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0939\u0932\u094d\u0915\u093e \u0914\u0930 \u0920\u0902\u0921\u093e \u0935\u093f\u0915\u0932\u094d\u092a\u0964<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Seed-topped version<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u090a\u092a\u0930 \u0938\u0947 1 \u091b\u094b\u091f\u093e \u091a\u092e\u094d\u092e\u091a \u0915\u0926\u094d\u0926\u0942 \u0914\u0930 \u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c \u0939\u0932\u094d\u0915\u0947 \u092d\u0942\u0928\u0915\u0930 \u0921\u093e\u0932\u0947\u0902\u0964 \u092c\u0928\u093e\u0935\u091f \u092e\u0947\u0902 \u090f\u0915 \u0914\u0930 \u092a\u0930\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948, \u092a\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0925\u094b\u0921\u093c\u0940 \u092c\u0922\u093c\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 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<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0915\u094d\u092f\u093e \u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0914\u0930 \u0926\u0939\u0940 \u090f\u0915 \u0938\u093e\u0925 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><br>\u0939\u093e\u0901, \u092f\u0939 \u090f\u0915 \u0906\u092e \u0914\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 combination \u0939\u0948\u0964 \u092c\u0938 \u092c\u0928\u093e\u0935\u091f \u0915\u0947 \u0932\u093f\u090f \u091a\u0928\u093e \u0906\u0916\u093f\u0930 \u092e\u0947\u0902 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Protein bowl \u092e\u0947\u0902 \u0915\u094c\u0928 \u0938\u093e \u0926\u0939\u0940 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902?<\/strong><br>\u0938\u093e\u0926\u093e, \u0924\u093e\u091c\u093c\u093e \u0914\u0930 \u0917\u093e\u0922\u093c\u093e \u0926\u0939\u0940\u0964 \u0918\u0930 \u0915\u093e \u0926\u0939\u0940 \u0928\u093f\u0925\u093e\u0930\u0915\u0930 \u0917\u093e\u0922\u093c\u093e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0916\u091f\u094d\u091f\u093e \u092f\u093e \u092a\u093e\u0928\u0940 \u091b\u094b\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u093e \u0926\u0939\u0940 \u0928 \u0932\u0947\u0902\u0964 \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u093e \u0926\u0939\u0940 \u091a\u0941\u0928\u0928\u0947 \u092a\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u0925\u094b\u0921\u093c\u0940 \u0915\u092e \u0939\u094b\u0917\u0940, \u0938\u094d\u0935\u093e\u0926 \u0925\u094b\u0921\u093c\u093e \u0939\u0932\u094d\u0915\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0907\u0938\u0947 crunchy \u0915\u0948\u0938\u0947 \u0930\u0916\u0947\u0902?<\/strong><br>\u0917\u093e\u0922\u093c\u093e \u0926\u0939\u0940, \u092c\u0940\u091c \u0928\u093f\u0915\u0932\u0940 \u0914\u0930 \u0938\u0941\u0916\u093e\u0908 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u0914\u0930 \u091a\u0928\u093e \u0924\u0925\u093e \u0928\u0940\u0902\u092c\u0942 \u0906\u0916\u093f\u0930 \u092e\u0947\u0902\u0964 \u090a\u092a\u0930 \u0915\u0947 &#8220;Crunchy \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u091c\u0930\u0942\u0930\u0940 \u0924\u0930\u0940\u0915\u093e&#8221; \u0935\u093e\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u092a\u0942\u0930\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u0915\u094d\u092f\u093e \u0907\u0938\u0947 \u092c\u093f\u0928\u093e \u092a\u0915\u093e\u090f \u092c\u0928\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><br>\u0939\u093e\u0901, \u0907\u0938\u092e\u0947\u0902 \u092a\u0915\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0908 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092c\u0938 \u091a\u0928\u093e \u092a\u0939\u0932\u0947 \u0938\u0947 \u092d\u0941\u0928\u093e \u0939\u0941\u0906 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. \u0907\u0938\u0947 \u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930 \u0924\u0915 \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><br>\u092a\u0942\u0930\u093e bowl \u092c\u0928\u093e\u0915\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0926\u0939\u0940-\u0938\u092c\u094d\u091c\u0940 \u0935\u093e\u0932\u093e \u0939\u093f\u0938\u094d\u0938\u093e 30 \u092e\u093f\u0928\u091f \u0924\u0915 \u092b\u094d\u0930\u093f\u091c \u092e\u0947\u0902 \u0930\u0916\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u091a\u0928\u093e \u0905\u0932\u0917 \u0930\u0916\u0947\u0902\u0964 \u091a\u0928\u093e \u092d\u0940\u0917\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0915\u0941\u0930\u0915\u0941\u0930\u093e \u0928\u0939\u0940\u0902 \u0930\u0939\u0947\u0917\u093e, \u0914\u0930 \u0926\u0939\u0940 \u0935\u093e\u0932\u093e bowl \u0915\u092e\u0930\u0947 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092a\u0930 1\u20132 \u0918\u0902\u091f\u0947 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u092c\u093e\u0939\u0930 \u0928 \u091b\u094b\u0921\u093c\u0947\u0902, \u0916\u093e\u0938\u0915\u0930 \u0917\u0930\u094d\u092e\u0940 \u092e\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. \u0915\u094d\u092f\u093e \u0907\u0938\u0947 \u0936\u093e\u092e \u0915\u0947 snack \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><br>\u0939\u093e\u0901, \u092f\u0939\u0940 \u0907\u0938\u0915\u093e \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0938\u092e\u092f \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. \u0915\u094d\u092f\u093e \u0907\u0938\u092e\u0947\u0902 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><br>\u0939\u093e\u0901\u0964 \u092a\u094d\u092f\u093e\u091c\u093c, \u0936\u093f\u092e\u0932\u093e \u092e\u093f\u0930\u094d\u091a, \u0915\u091a\u094d\u091a\u093e \u0906\u092e (\u092e\u094c\u0938\u092e \u092e\u0947\u0902), \u0905\u0928\u093e\u0930 \u092f\u093e \u0909\u092c\u0932\u093e \u0915\u0926\u094d\u0926\u0942\u0915\u0938 \u0915\u093f\u092f\u093e \u0917\u093e\u091c\u0930 \u092d\u0940 \u091a\u0932\u0947\u0917\u093e\u0964 \u092c\u0938 \u091c\u094d\u092f\u093e\u0926\u093e \u092a\u093e\u0928\u0940 \u091b\u094b\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u092c\u094d\u091c\u0940 \u0915\u093e \u0930\u0938 \u0928\u093f\u0915\u093e\u0932\u0915\u0930 \u0921\u093e\u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">8. How much should one serving be?\n\nThe quantity used here\u201430 g roasted chana plus 150 g curd\u2014is designed as a snack serving. It should not be considered a complete daily diet. Adjust the portion according to your hunger and total daily calorie intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">9. Does it make a difference if the roasted chana is already salted?\n\nYes. In that case, add very little additional salt to the curd and taste before adding more. Paying attention to salt intake is also an important recommendation in the ICMR-NIN dietary guidelines.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>","protected":false},"excerpt":{"rendered":"<p>\u0936\u093e\u092e \u0915\u0947 \u091a\u093e\u0930-\u092a\u093e\u0901\u091a \u092c\u091c\u0947 \u0930\u0938\u094b\u0908 \u092e\u0947\u0902 \u091c\u093e\u0915\u0930 \u0926\u0947\u0916\u093f\u090f: \u0921\u093f\u092c\u094d\u092c\u0947 \u092e\u0947\u0902 \u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0939\u0948, \u092b\u094d\u0930\u093f\u091c \u092e\u0947\u0902 \u0926\u0939\u0940 \u0939\u0948, \u0914\u0930 \u0939\u093e\u0925 \u092b\u093f\u0930 \u092d\u0940 \u092c\u093f\u0938\u094d\u0915\u0941\u091f \u092f\u093e \u0928\u092e\u0915\u0940\u0928 \u0915\u0947 \u092a\u0948\u0915\u0947\u091f \u0915\u0940 \u0924\u0930\u092b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0935\u091c\u0939 \u0905\u0915\u094d\u0938\u0930 \u092f\u0939 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0915\u093f \u091a\u0928\u093e-\u0926\u0939\u0940 \u0915\u094b &#8220;\u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u091a\u0940\u091c\u093c&#8221; \u0928\u0939\u0940\u0902 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e\u0964 \u092f\u0939 \u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0926\u0939\u0940 protein bowl \u0909\u0938\u0940 \u0916\u093e\u0932\u0940 \u091c\u0917\u0939 \u0915\u0947 \u0932\u093f\u090f [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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\u0915\u0947 \u091a\u093e\u0930-\u092a\u093e\u0901\u091a \u092c\u091c\u0947 \u0930\u0938\u094b\u0908 \u092e\u0947\u0902 \u091c\u093e\u0915\u0930 \u0926\u0947\u0916\u093f\u090f: \u0921\u093f\u092c\u094d\u092c\u0947 \u092e\u0947\u0902 \u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0939\u0948, \u092b\u094d\u0930\u093f\u091c \u092e\u0947\u0902 \u0926\u0939\u0940 \u0939\u0948, \u0914\u0930 \u0939\u093e\u0925 \u092b\u093f\u0930 \u092d\u0940 \u092c\u093f\u0938\u094d\u0915\u0941\u091f \u092f\u093e \u0928\u092e\u0915\u0940\u0928 \u0915\u0947 \u092a\u0948\u0915\u0947\u091f \u0915\u0940 \u0924\u0930\u092b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0935\u091c\u0939 \u0905\u0915\u094d\u0938\u0930 \u092f\u0939 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0915\u093f \u091a\u0928\u093e-\u0926\u0939\u0940 \u0915\u094b &#8220;\u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u091a\u0940\u091c\u093c&#8221; \u0928\u0939\u0940\u0902 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e\u0964 \u092f\u0939 \u092d\u0941\u0928\u093e \u091a\u0928\u093e \u0926\u0939\u0940 protein bowl \u0909\u0938\u0940 \u0916\u093e\u0932\u0940 \u091c\u0917\u0939 \u0915\u0947 \u0932\u093f\u090f&hellip;","_links":{"self":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/5062","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/comments?post=5062"}],"version-history":[{"count":1,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/5062\/revisions"}],"predecessor-version":[{"id":5066,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/5062\/revisions\/5066"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/media\/5065"}],"wp:attachment":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/media?parent=5062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/categories?post=5062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/tags?post=5062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}