Avoid gaining weight by using these healthy foods and preventing diseases

1. 1/19
javed
Avoid gaining weight by using these healthy foods and
‫ﮐﮯ‬ ‫وزن‬ ‫ﺳﮯ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﮐﮯ‬ ‫ﻏﺬاؤں‬ ‫ﺑﺨﺶ‬ ‫ﺻﺤﺖ‬ ‫ان‬.preventing diseases
‫ﺑﭽﯿﮟ۔‬ ‫ﺳﮯ‬ ‫ﺑﯿﻤﺎرﯾﻮں‬ ‫اور‬ ‫ﺳﮯ‬ ‫ﺑﮍھﻨﮯ‬
haqiqatstory.blogspot.com/2021/12/avoid-gaining-weight-by-using-these.html
Pomegranate .1
One of the oldest known fruits, pomegranate is available all year round and is rich
.in phytochemicals
A glass of pomegranate juice contains more antioxidants than red wine,
!blueberries, and cranberries

2. 2/19
Try adding it raw to salads to give a sweet crunchy flavor, mix it in a glass of
.sangria, or consume it as a crunchy version of cranberry sauce
Pomegranate is wealthy in defensive mixtures which have cancer prevention agent
properties, these are advantageous for wellbeing as they secure our cells, from
harm yet, in addition, intensify like cholesterol. The discoveries propose that both
the juice and seed concentrate of pomegranates might be of possible advantage,
.particularly for midlife, menopausal ladies
Cinnamon .2
Not only is this the perfect pumpkin pie, but cinnamon also helps stabilize blood
sugar by boosting insulin action, and promotes a feeling of satiety, keeping you full
.for longer

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Make sure you do not consume more than ¼ teaspoon daily, as it is also a powerful
."thinner" of the blood
.(People taking anticoagulants should avoid cinnamon (consult your doctor •
.Avoid large amounts during pregnancy •
People with diabetes (1 or 2) following insulin regulation therapy should consult •
.their specialist doctor before consuming any amount of cinnamon
Its nutritional value is high and this is due to the fact that cinnamon is a powerful
source of potassium, magnesium, and calcium which are the most important
.elements to fight cramps in the extremities
:Tips on how to put cinnamon in your daily routine
.Can be used in daily meals •
Can be used in combination with other products such as yogurt, drinks, and •
.beverages, cereals, etc
A strong combination is a cinnamon with honey which can be beneficial for skin
.health
Cinnamon is a unique spice rich in nutritional value with organoleptic
characteristics, beneficial and highly healing properties, contributing to fat burning
.while offering a pleasant taste
Carrots .3
Generous throughout the winter, it offers us these wonderful vegetables of
.different shades which are based on the various pigments of their nutrients
.Just like standard orange varieties, they all contain beta-carotene and lutein
!Try them in the oven with a sauce of maple syrup and mustard
Vitamins and minerals

4. 4/19
Carrots are a good source of several vitamins and minerals, especially biotin,
.potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6
Vitamin A: Carrots are rich in beta-carotene, which your body converts to vitamin
A. This nutrient promotes good eyesight and is important for growth and immune
.function
Biotin: A B vitamin that was formerly known as Vitamin H, biotin plays an important
.role in the metabolism of fats and proteins
Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood
.clotting and can promote bone health
.Potassium: A key metal, potassium is important for controlling blood pressure
Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food
.into energy
Carrots are a good source of several vitamins and minerals, especially biotin,
.potassium, and vitamins A
Guava .4
Their organic products are oval in shape with light green or yellow skin and contain
.edible seeds
.Guava leaves are used as herbal tea and leaf extract as a supplement

5. 5/19
Guava natural products are incredibly plentiful in cell reinforcements, nutrient C,
potassium, and fiber. This surprising supplement content gives them numerous
.health advantages
.This is uplifting news for individuals with diabetes or those in danger
.that drinking guava leaf tea brought down glucose levels later a feast
.care my Heart
Cancer prevention agents and nutrients in guava leaves might assist with shielding
your heart from harm. Guava leaf extricate has been connected to bring down
.pulse, a lessening in "terrible" cholesterol
Taking guava leaf to extricate every day might assist with diminishing indications
.of the excruciating feminine cycle, including cramps
Mushroom .5
A secret superfood used by Asian cultures for thousands of years. These
mushrooms have the tradition of strengthening, almost all aspects of health,
.extending life
?Are mushrooms a decent wellspring of nutrient D
A speedy answer is possible. Since mushrooms sold in stores are normally filled in
dim, controlled conditions inside, they will contain close to nothing if any nutrient
D. In any case, a few makers open mushrooms to bright (UV) light to expand their
substance of nutrient D, either by regular daylight or a UV light. A substance in
mushrooms called ergosterol then, at that point, produces nutrient D2
(ergocalciferol), a structure is seen as just found in plants. Nutrient D2 is
additionally added to strengthen food varieties and enhancements. The other
primary type of nutrient D is D3 (cholecalciferol) found in creature food sources

6. 6/19
(egg yolks, sleek fish) and enhancements. Both will viably raise blood levels of
nutrient D, however, D3 might be assimilated somewhat better and separate more
.leisurely than D2
How much nutrient D mushrooms contain differs broadly and relies upon how long
the mushrooms are presented to UV light. Gauges show that new wild mushrooms
like chanterelles and morels can contain up to 1200 IU of nutrient D per 3.5-ounce
serving, while mushrooms filled in obscured conditions like the white button,
shiitake, and shellfish contain under 40 IU. However, button mushrooms that are
presented to daylight can deliver up to 400 IU nutrient D for every 3.5-ounce
serving however the specific sum relies upon factors identified with their UV
openness like the hour of the day, season, scope, and term. Mushrooms treated
with UV lights can create significantly higher measures of nutrient D. Indeed, even
in the wake of collecting, mushrooms can keep on creating nutrient D, regardless
.of whether presented to UV light from the sun or light
Dried mushrooms additionally contain the nutrient. A few evaluations show dried
mushrooms to contain around 600 IU of nutrient D2 per 3.5 ounces whenever put
away in dim, cool, evaporate conditions for to a half year (the nutrient might begin
.(to separate later that time
Dampness and cooking mushrooms in water don't seem to influence nutrient D
substance in mushrooms, yet cooking them in fat (like oils) can make the nutrient
.drain out on the grounds that it is fat-solvent
mushrooms help manage high blood pressure, liver or kidney disease, and many
.cancers
They are usually consumed in the form of dried mushrooms or powder but can be
used as a blood thinner, so contact your doctor if something similar is already in
.use or if you have low blood pressure
Palatable mushrooms like maitake and shiitake have likewise been utilized as
medication from the beginning of time. Different mushrooms that are too difficult to
even consider eating have been utilized exclusively for therapeutic purposes, for
example, reishi. Plant synthetic compounds and parts in mushrooms might apply
cancer prevention agents, calming, and anticancer impacts, however, the specific

7. 7/19
instrument is as yet muddled and space of dynamic exploration. [4] Animal and cell
concentrate on a show that mushrooms can animate the action of invulnerable
cells, macrophages, and free revolutionaries that can stop the development and
spread of growth cells and cause existing cancer cells to bite the dust. Various
polysaccharides in mushrooms including beta-glucans are accepted to apply these
disease battling properties
Celery .6
Forever on the list of the healthiest foods in the world, celery has been shown to
contain at least 13 different antioxidants, which help manage blood sugar, and is
.also rich in vitamins and minerals
Boil the leaves for at least three minutes to maximize the health benefits, or I use
.the first leaves to enrich our salads and smoothies
Ongoing aggravation has been connected to numerous sicknesses, including joint
inflammation and osteoporosis. Celery and celery seeds have calming intensities
.that can offer security against irritation in the body
In spite of the fact that celery has high water content, it contains various nutrients
and minerals, including potassium and calcium, which are significant for heart
wellbeing. It likewise contains folate and nutrient K, the two of which are needed
for the development of red platelets and successful blood coagulating. Celery is
additionally a decent wellspring of defensive plant intensifies called flavonoids,
which have mitigating and defensive consequences for the cardiovascular
framework. Eats less high in sinewy food varieties like celery are related to a lower
.hazard of coronary illness

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Green cabbage .7
A recent study found that green cabbage is a winner in its competition with kale,
broccoli, and Brussels sprouts in its ability to improve digestion and lower
.cholesterol
.It also contains anti-cancer properties
Be careful not to cook it to avoid an unpleasant smell. It is preferable to steam for
.no more than five minutes

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Despite the fact that cabbage is exceptionally low in calories, it has an amazing
.supplement profile
Calories: 22
Protein: 1 gram
Fiber: 2 grams
Nutrient K: 85%
Nutrient C: 54%
Folate: 10%
Manganese: 7%
Nutrient B6: 6%
Calcium: 4%
Potassium: 4%
Magnesium: 3%
Cabbage contains incredible
.cancer prevention agents that might assist with lessening irritation
Turmeric .8
Its properties for health and healing have been known and celebrated for hundreds
.of years by Eastern traditions, and now science is beginning to discover why
Turmeric has very strong anti-inflammatory properties, due to the orange pigment
it contains, curcumin, a phytochemical ingredient that helps prevent and treat
.various diseases, such as heart disease and diabetes
Nutritional value

10. 10/19
:Turmeric is used especially for health reasons thanks to its valuable properties
Helps significantly in the digestion and removal of intestinal disorders such as (1
.bloating and flatulence
.Supports liver health by helping to produce bile and test for excess cholesterol (2
.It is a powerful anti-inflammatory (3
.It is a natural antibacterial and antibiotic with strong antioxidant action (4
Finally, it has remarkable healing instructions (5
Biochemical components
Turmeric has chemicals called curcuminoids (including the most important
curcumin), combinations with essential oils make this plant valuable to our health.
Curcuminoids are water-insoluble and slightly fat-soluble polyphenols, they are
unstable substances that can be degraded both by exposure to ultraviolet radiation
and by a neutral or alkaline pH (≥ 7). All the typical minimal agreements for
possible medicinal use, for this reason, some synthetic curcuminoids have been
.created that do not have these restrictions and can maintain any normal activity
The synergy of the elements
According to numerous scientific studies, the beneficial effect of turmeric
increases dramatically in combination with piperine, another active ingredient
present in the pepper plant, as it can increase its bioavailability by up to 2000%. It
is also noted that the absorption of curcumin is improved by the presence of other
.components of turmeric, while it is reduced by its intake in isolated form
Sweet potato .9

11. 11/19
A starchy but healthy food, sweet potatoes have gained space on the table, thanks
.to their high fiber content, their low-calorie content, and their countless nutrients
Yams are wealthy in beta-carotene – truth be told, it's what gives this root its
splendid orange tissue. At the point when we eat beta-carotene, our body changes
it over to nutrient A, which is then used to shape light-recognizing receptors in the
.eye. This is significant for night vision and keeping up with the strength of the eye
Being wealthy in beta-carotene, yams may likewise assist with supporting resistant
capacity. This is on the grounds that nutrient An is significant for keeping up with
.the honesty of the mucous films in the respiratory framework and stomach
Yams are high in fiber, which has been displayed to advance a sound stomach-
related framework. A significant part of the exploration up to this point has been
led on creatures, yet apparently undeniable degrees of plant sterols (phytosterols)
in yams might protectively affect the stomach related framework and might be
helpful in the counteraction and the executives of duodenal and gastric ulcers,
.(including those because of NSAIDs (non-steroidal mitigating drugs, like ibuprofen
‫ﺑﭽﯿﮟ۔‬ ‫ﺳﮯ‬ ‫ﺑﯿﻤﺎرﯾﻮں‬ ‫اور‬ ‫ﺳﮯ‬ ‫ﺑﮍھﻨﮯ‬ ‫ﮐﮯ‬ ‫وزن‬ ‫ﺳﮯ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﮐﮯ‬ ‫ﻏﺬاؤں‬ ‫ﺑﺨﺶ‬ ‫ﺻﺤﺖ‬ ‫ان‬
A-‫اﻧﺎر‬

12. 12/19
‫ﮨﻮﺗﺎ‬ ‫ﺑھﺮﭘﻮر‬ ‫ﺳﮯ‬ ‫ﮐﯿﻤﯿﮑﻠﺰ‬ ‫ﻓﺎﺋﭩﻮ‬ ‫اور‬ ‫ﮨﮯ‬ ‫رﮨﺘﺎ‬ ‫دﺳﺘﯿﺎب‬ ‫ﺳﺎل‬ ‫ﺳﺎرا‬ ‫اﻧﺎر‬ ،‫اﯾﮏ‬ ‫ﺳﮯ‬ ‫ﻣﯿﮟ‬ ‫ﭘھﻠﻮں‬ ‫ﻣﻌﺮوف‬ ‫ﻗﺪﯾﻢ‬ ‫ﺳﮯ‬ ‫ﺳﺐ‬
‫ﮨﮯ۔‬
!‫ﮨﯿﮟ‬ ‫ﮨﻮﺗﮯ‬ ‫آﮐﺴﯿڈﻧﭩﺲ‬ ‫اﯾﻨﭩﯽ‬ ‫زﯾﺎدہ‬ ‫ﺳﮯ‬ ‫ﺑﯿﺮﯾﺰ‬ ‫ﮐﺮﯾﻦ‬ ‫اور‬ ‫ﺑﯿﺮﯾﺰ‬ ‫ﺑﻠﻮ‬ ،‫واﺋﻦ‬ ‫رﯾڈ‬ ‫ﻣﯿﮟ‬ ‫ﮔﻼس‬ ‫اﯾﮏ‬ ‫ﮐﮯ‬ ‫ﺟﻮس‬ ‫ﮐﮯ‬ ‫اﻧﺎر‬
‫ﻣﮑﺲ‬ ‫ﻣﯿﮟ‬ ‫ﮔﻼس‬ ‫ﮐﮯ‬ ‫ﺳﻨﮕﺮﯾﺎ‬ ‫اﺳﮯ‬ ،‫ﻣﻠﮯ‬ ‫ذاﺋﻘﮧ‬ ‫ﮐﺮﻧﭽﯽ‬ ‫ﻣﯿﭩھﺎ‬ ‫اﯾﮏ‬ ‫ﺗﺎﮐﮧ‬ ‫ﮐﺮﯾﮟ‬ ‫ﮐﻮﺷﺶ‬ ‫ﮐﯽ‬ ‫ﮐﺮﻧﮯ‬ ‫ﺷﺎﻣﻞ‬ ‫ﮐﭽﺎ‬ ‫ﻣﯿﮟ‬ ‫ﺳﻼد‬ ‫اﺳﮯ‬
‫ﮐﺮﯾﮟ۔‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﮐﮯ‬ ‫ورژن‬ ‫ﮐﺮﭼﯽ‬ ‫ﮐﮯ‬ ‫ﺳﺎس‬ ‫ﺑﯿﺮی‬ ‫ﮐﺮﯾﻦ‬ ‫اﺳﮯ‬ ‫ﯾﺎ‬ ،‫ﮐﺮﯾﮟ‬
‫ﺻﺤﺖ‬ ‫ﯾﮧ‬ ،‫ﮨﯿﮟ‬ ‫ﮨﻮﺗﯽ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫ﮐﯽ‬ ‫اﯾﺠﻨﭧ‬ ‫ﮐﮯ‬ ‫ﺑﭽﺎؤ‬ ‫ﺳﮯ‬ ‫ﮐﯿﻨﺴﺮ‬ ‫ﻣﯿﮟ‬ ‫ﺟﺲ‬ ‫ﮨﮯ‬ ‫ﮨﻮﺗﺎ‬ ‫ﺑھﺮﭘﻮر‬ ‫ﻣﯿﮟ‬ ‫ﻣﺮﮐﺒﺎت‬ ‫دﻓﺎﻋﯽ‬ ‫اﻧﺎر‬
‫ﮐﯽ‬ ‫ﮐﻮﻟﯿﺴﭩﺮول‬ ‫ﻋﻼوہ‬ ‫ﮐﮯ‬ ‫اس‬ ،‫ﮨﯿﮟ‬ ‫رﮐھﺘﮯ‬ ‫ﻣﺤﻔﻮظ‬ ‫ﺳﮯ‬ ‫ﻧﻘﺼﺎن‬ ‫ﮐﻮ‬ ‫ﺧﻠﯿﺎت‬ ‫ﮨﻤﺎرے‬ ‫ﯾﮧ‬ ‫ﮐﯿﻮﻧﮑﮧ‬ ‫ﮨﯿﮟ‬ ‫ﻣﻨﺪ‬ ‫ﻓﺎﺋﺪہ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬
‫ﮨﻮ‬ ‫ﻣﻨﺪ‬ ‫ﻓﺎﺋﺪہ‬ ‫ﻣﻤﮑﻨﮧ‬ ‫ﮨﯽ‬ ‫دوﻧﻮں‬ ‫ﺑﯿﺞ‬ ‫اور‬ ‫رس‬ ‫ﮐﺎ‬ ‫اﻧﺎر‬ ‫ﮐﮧ‬ ‫ﮨﯿﮟ‬ ‫ﮐﺮﺗﯽ‬ ‫ﺗﺠﻮﯾﺰ‬ ‫درﯾﺎﻓﺘﯿﮟ‬ ‫ﮨﯿﮟ۔‬ ‫ﮐﺮﺗﮯ‬ ‫اﺧﺘﯿﺎر‬ ‫ﺷﺪت‬ ‫ﻃﺮح‬

13. 13/19
‫ﻟﯿﮯ۔‬ ‫ﮐﮯ‬ ‫ﺧﻮاﺗﯿﻦ‬ ‫ﻣﯿﮟ‬ ‫زﻧﺪﮔﯽ‬ ‫درﻣﯿﺎﻧﯽ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺧﺎص‬ ،‫ﮨﯿﮟ‬ ‫ﺳﮑﺘﮯ‬
B- ‫ﭼﯿﻨﯽ‬ ‫دار‬
‫ﮐﻮ‬ ‫اﺣﺴﺎس‬ ‫ﮐﮯ‬ ‫ﺗﺮﭘﺘﯽ‬ ‫اور‬ ،‫ﮨﮯ‬ ‫ﮐﺮﺗﯽ‬ ‫ﻣﺪد‬ ‫ﺑھﯽ‬ ‫ﻣﯿﮟ‬ ‫ﮐﺮﻧﮯ‬ ‫ﻣﺴﺘﺤﮑﻢ‬ ‫ﮐﻮ‬ ‫ﺷﻮﮔﺮ‬ ‫ﺑﻠڈ‬ ‫ﮐﺮ‬ ‫ﺑﮍھﺎ‬ ‫ﮐﻮ‬ ‫ﻋﻤﻞ‬ ‫ﮐﮯ‬ ‫اﻧﺴﻮﻟﯿﻦ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬
‫ﮨﮯ۔‬ ‫رﮐھﺘﯽ‬ ‫ﮐﺮ‬ ‫ﺑھﺮ‬ ‫ﭘﯿﭧ‬ ‫ﺗﮏ‬ ‫دﯾﺮ‬ ‫زﯾﺎدہ‬ ‫ﮐﻮ‬ ‫آپ‬ ،‫ﮨﮯ‬ ‫دﯾﺘﯽ‬ ‫ﻓﺮوغ‬
‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫ﺧﻮن‬ ‫ﯾﮧ‬ ‫ﮐﯿﻮﻧﮑﮧ‬ ،‫ﮐﺮﯾﮟ‬ ‫ﻧﮧ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫زﯾﺎدہ‬ ‫ﺳﮯ‬ ‫ﭼﻤﭻ‬ ‫ﮐﮯ‬ ‫ﭼﺎﺋﮯ‬ ¼ ‫روزاﻧﮧ‬ ‫آپ‬ ‫ﮐﮧ‬ ‫ﺑﻨﺎﺋﯿﮟ‬ ‫ﯾﻘﯿﻨﯽ‬ ‫ﮐﻮ‬ ‫ﺑﺎت‬ ‫اس‬
‫ﮨﮯ۔‬ ‫ﺑھﯽ‬ "‫"ﭘﺘﻼ‬ ‫ﻃﺎﻗﺘﻮر‬
‫ﮐﺮﯾﮟ(۔‬ ‫ﻣﺸﻮرہ‬ ‫ﺳﮯ‬ ‫ڈاﮐﭩﺮ‬ ‫)اﭘﻨﮯ‬ ‫ﮐﺮﯾﮟ‬ ‫ﭘﺮﮨﯿﺰ‬ ‫ﺳﮯ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬ ‫وہ‬ ‫ﮨﯿﮟ‬ ‫رﮨﮯ‬ ‫ﻟﮯ‬ anticoagulants ‫ﻟﻮگ‬ ‫ﺟﻮ‬ •
‫ﮐﺮﯾﮟ۔‬ ‫ﭘﺮﮨﯿﺰ‬ ‫ﺳﮯ‬ ‫ﮐھﺎﻧﮯ‬ ‫ﻣﯿﮟ‬ ‫ﻣﻘﺪار‬ ‫زﯾﺎدہ‬ ‫دوران‬ ‫ﮐﮯ‬ ‫ﺣﻤﻞ‬
‫ﺳﮯ‬ ‫ﮐﺮﻧﮯ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﮐﺎ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬ ‫ﻣﯿﮟ‬ ‫ﻣﻘﺪار‬ ‫ﺑھﯽ‬ ‫ﮐﺴﯽ‬ ‫ﺑﻌﺪ‬ ‫ﮐﮯ‬ ‫ﺗھﺮاﭘﯽ‬ ‫رﯾﮕﻮﻟﯿﺸﻦ‬ ‫اﻧﺴﻮﻟﯿﻦ‬ (2 ‫ﯾﺎ‬ 1) ‫ﻟﻮگ‬ ‫واﻟﮯ‬ ‫ذﯾﺎﺑﯿﻄﺲ‬
‫ﮐﺮﯾﮟ۔‬ ‫ﻣﺸﻮرہ‬ ‫ﺳﮯ‬ ‫ڈاﮐﭩﺮ‬ ‫ﻣﺎﮨﺮ‬ ‫اﭘﻨﮯ‬ ‫ﭘﮩﻠﮯ‬
‫ﮐﯿﻠﺸﯿﻢ‬ ‫اور‬ ‫ﻣﯿﮕﻨﯿﺸﯿﻢ‬ ،‫ﭘﻮﭨﺎﺷﯿﻢ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬ ‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﺳﮯ‬ ‫وﺟﮧ‬ ‫ﮐﯽ‬ ‫ﺣﻘﯿﻘﺖ‬ ‫اس‬ ‫ﯾﮧ‬ ‫اور‬ ‫ﮨﮯ‬ ‫زﯾﺎدہ‬ ‫ﻗﯿﻤﺖ‬ ‫ﮐﯽ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﮐﯽ‬ ‫اس‬
‫ﮨﯿﮟ۔‬ ‫ﻋﻨﺎﺻﺮ‬ ‫اﮨﻢ‬ ‫اﻧﺘﮩﺎﺋﯽ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﻟﮍﻧﮯ‬ ‫ﺳﮯ‬ ‫درد‬ ‫ﻣﯿﮟ‬ ‫اﻋﻀﺎء‬ ‫ﮐﮧ‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ذرﯾﻌﮧ‬ ‫ﻃﺎﻗﺘﻮر‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬
:‫ﻃﺮﯾﻘﮯ‬ ‫ﮐﮯ‬ ‫ڈاﻟﻨﮯ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬ ‫ﻣﯿﮟ‬ ‫ﻣﻌﻤﻮﻻت‬ ‫ﮐﮯ‬ ‫روزﻣﺮہ‬ ‫اﭘﻨﮯ‬
‫ﮨﮯ۔‬ ‫ﺳﮑﺘﺎ‬ ‫ﺟﺎ‬ ‫ﮐﯿﺎ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﻣﯿﮟ‬ ‫ﮐھﺎﻧﮯ‬ ‫ﮐﮯ‬ ‫روزﻣﺮہ‬ •
‫ﮨﮯ۔‬ ‫ﺳﮑﺘﺎ‬ ‫ﺟﺎ‬ ‫ﮐﯿﺎ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﮐﺮ‬ ‫ﻣﻞ‬ ‫ﺳﺎﺗھ‬ ‫ﮐﮯ‬ ‫وﻏﯿﺮہ‬ ‫اﻧﺎج‬ ،‫ﻣﺸﺮوﺑﺎت‬ ‫اور‬ ،‫ﻣﺸﺮوﺑﺎت‬ ،‫دﮨﯽ‬ ‫ﺟﯿﺴﮯ‬ ‫ﻣﺼﻨﻮﻋﺎت‬ ‫دﯾﮕﺮ‬ •
‫ﮨﮯ۔‬ ‫ﺳﮑﺘﺎ‬ ‫ﮨﻮ‬ ‫ﺛﺎﺑﺖ‬ ‫ﻣﻨﺪ‬ ‫ﻓﺎﺋﺪہ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺻﺤﺖ‬ ‫ﮐﯽ‬ ‫ﺟﻠﺪ‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ﻣﺮﮐﺐ‬ ‫ﻣﻀﺒﻮط‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬ ‫ﺳﺎﺗھ‬ ‫ﮐﮯ‬ ‫ﺷﮩﺪ‬
‫اور‬ ‫ﻣﻨﺪ‬ ‫ﻓﺎﺋﺪہ‬ ،‫ﺧﺼﻮﺻﯿﺎت‬ ‫آرﮔﻨﻮﻟﭙﭩﮏ‬ ‫ﻣﯿﮟ‬ ‫ﺟﺲ‬ ‫ﮨﮯ‬ ‫ﻣﺎل‬ ‫ﻣﺎﻻ‬ ‫ﺳﮯ‬ ‫ﻗﯿﻤﺖ‬ ‫ﮐﯽ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ﻣﺴﺎﻻ‬ ‫اﻧﻮﮐھﺎ‬ ‫اﯾﮏ‬ ‫ﭼﯿﻨﯽ‬ ‫دار‬
‫ﮨﯿﮟ۔‬ ‫ﻣﻌﺎون‬ ‫ﻣﯿﮟ‬ ‫ﺟﻼﻧﮯ‬ ‫ﮐﻮ‬ ‫ﭼﺮﺑﯽ‬ ‫ﮨﻮﺋﮯ‬ ‫ﮐﺮﺗﮯ‬ ‫ﭘﯿﺶ‬ ‫ذاﺋﻘﮧ‬ ‫ﺧﻮﺷﮕﻮار‬ ‫اﯾﮏ‬ ‫ﺟﻮ‬ ،‫ﮨﯿﮟ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫ﺑﺨﺶ‬ ‫ﺷﻔﺎ‬ ‫اﻧﺘﮩﺎﺋﯽ‬
C -‫ﻣﺸﺮوم‬

14. 14/19
‫ﺗﻤﺎم‬ ً‫ﺗﻘﺮﯾﺒﺎ‬ ‫ﮐﮯ‬ ‫ﺻﺤﺖ‬ ‫ﻣﯿﮟ‬ ‫ﻣﺸﺮوم‬ ‫ان‬ ‫ﮨﯿﮟ۔‬ ‫ﮐﺮﺗﯽ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﺳﮯ‬ ‫ﺳﺎﻟﻮں‬ ‫ﮨﺰاروں‬ ‫ﺛﻘﺎﻓﺘﯿﮟ‬ ‫اﯾﺸﯿﺎﺋﯽ‬ ‫ﺟﺴﮯ‬ ‫ﻓﻮڈ‬ ‫ﺳﭙﺮ‬ ‫ﺧﻔﯿﮧ‬ ‫اﯾﮏ‬
‫ﮨﮯ۔‬ ‫ﺟﺎﺗﯽ‬ ‫ﭘﺎﺋﯽ‬ ‫رواﯾﺖ‬ ‫ﮐﯽ‬ ‫ﺑﮍھﺎﻧﮯ‬ ‫زﻧﺪﮔﯽ‬ ‫اور‬ ‫ﺑﻨﺎﻧﮯ‬ ‫ﻣﻀﺒﻮط‬ ‫ﮐﻮ‬ ‫ﭘﮩﻠﻮؤں‬
‫ﮨﯿﮟ؟‬ ‫ﭼﺸﻤﮧ‬ ‫ﻣﮩﺬب‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ D ‫ﻏﺬاﺋﯿﺖ‬ ‫ﻣﺸﺮوم‬ ‫ﮐﯿﺎ‬
‫ﺷﺪہ‬ ‫ﮐﻨﭩﺮول‬ ،‫ﻣﺪھﻢ‬ ‫اﻧﺪر‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﻋﺎم‬ ‫ﻣﺸﺮوم‬ ‫واﻟﮯ‬ ‫ﮨﻮﻧﮯ‬ ‫ﻓﺮوﺧﺖ‬ ‫ﻣﯿﮟ‬ ‫ﺳﭩﻮروں‬ ‫ﭼﻮﻧﮑﮧ‬ ‫ﮨﮯ۔‬ ‫ﻣﻤﮑﻦ‬ ‫ﺟﻮاب‬ ‫ﺗﯿﺰ‬ ‫اﯾﮏ‬
‫ﭼﻨﺪ‬ ،‫ﻣﯿﮟ‬ ‫ﺻﻮرت‬ ‫ﺑھﯽ‬ ‫ﮐﺴﯽ‬ ‫ﮔﯽ۔‬ ‫ﮨﻮ‬ ‫ﻧﮩﯿﮟ‬ ‫ﻣﻮﺟﻮد‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﺑھﯽ‬ ‫ﮐﻮﺋﯽ‬ ‫ﻣﯿﮟ‬ ‫ان‬ ‫ﻟﯿﮯ‬ ‫اس‬ ،‫ﮨﯿﮟ‬ ‫ﮨﻮﺗﮯ‬ ‫ﺑھﺮے‬ ‫ﻣﯿﮟ‬ ‫ﺣﺎﻻت‬
‫ﺳﮑﮯ۔‬ ‫ﺟﺎ‬ ‫ﺑﮍھﺎﯾﺎ‬ ‫ﮐﻮ‬ ‫ﻣﺎدے‬ ‫ﮐﮯ‬ D ‫ﻏﺬاﺋﯿﺖ‬ ‫ﮐﮯ‬ ‫ان‬ ‫ﺗﺎﮐﮧ‬ ‫ﮨﯿﮟ‬ ‫ﮐھﻮﻟﺘﮯ‬ ‫ﻣﯿﮟ‬ ‫روﺷﻨﯽ‬ (UV) ‫روﺷﻦ‬ ‫ﮐﻮ‬ ‫ﻣﺸﺮوم‬ ‫واﻟﮯ‬ ‫ﺑﻨﺎﻧﮯ‬
،‫وﻗﺖ‬ ‫اس‬ ،‫ﮨﮯ‬ ‫ﺟﺎﺗﺎ‬ ‫ﮐﮩﺎ‬ ergosterol ‫ﺟﺴﮯ‬ ‫ﻣﺎدہ‬ ‫اﯾﮏ‬ ‫ﻣﯿﮟ‬ ‫ﮐھﻤﺒﯿﻮں‬ ‫ذرﯾﻌﮯ۔‬ ‫ﮐﮯ‬ ‫ﻻﺋﭧ‬ ‫ﯾﻮوی‬ ‫ﯾﺎ‬ ‫روﺷﻨﯽ‬ ‫ﮐﯽ‬ ‫روزاﻧﮧ‬
‫ﮨﮯ۔‬ ‫ﺟﺎﺗﺎ‬ ‫ﭘﺎﯾﺎ‬ ‫ﻣﯿﮟ‬ ‫ﭘﻮدوں‬ ‫ﮐﮧ‬ ‫ﺟﯿﺴﺎ‬ ‫ﮨﮯ‬ ‫ﺟﺎﺗﺎ‬ ‫دﯾﮑھﺎ‬ ‫ڈھﺎﻧﭽﮧ‬ ‫اﯾﺴﺎ‬ ‫اﯾﮏ‬ ،‫ﮨﮯ‬ ‫ﮐﺮﺗﺎ‬ ‫ﭘﯿﺪا‬ (D2 (ergocalciferol ‫ﻏﺬاﺋﯿﺖ‬
‫ﮐﯽ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﮨﮯ۔‬ ‫ﺟﺎﺗﺎ‬ ‫ﮐﯿﺎ‬ ‫ﺷﺎﻣﻞ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫اﺿﺎﻓﯽ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺑﻨﺎﻧﮯ‬ ‫ﻣﻀﺒﻮط‬ ‫ﮐﻮ‬ ‫اﺿﺎﻓﮧ‬ ‫اور‬ ‫اﻗﺴﺎم‬ ‫ﮐﯽ‬ ‫ﮐھﺎﻧﮯ‬ ‫ﮐﻮ‬ D2 ‫ﻏﺬاﺋﯿﺖ‬
‫اور‬ (‫ﻣﭽھﻠﯽ‬ ‫ﭼﮑﻨﯽ‬ ،‫زردی‬ ‫ﮐﯽ‬ ‫)اﻧڈے‬ ‫ذراﺋﻊ‬ ‫ﮐﮯ‬ ‫ﮐھﺎﻧﮯ‬ ‫ﮐﮯ‬ ‫ﻣﺨﻠﻮق‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ (D3 (cholecalciferol ‫ﻗﺴﻢ‬ ‫ﺑﻨﯿﺎدی‬ ‫دوﺳﺮی‬
‫ﮐﻮ‬ D3 ،‫ﺗﺎﮨﻢ‬ ،‫ﮔﮯ‬ ‫دﯾﮟ‬ ‫ﺑﮍھﺎ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﻋﻤﻠﯽ‬ ‫ﮐﻮ‬ ‫ﺳﻄﺢ‬ ‫ﮐﯽ‬ ‫ﺧﻮن‬ ‫ﮐﮯ‬ D ‫اﺟﺰاء‬ ‫ﻏﺬاﺋﯽ‬ ‫دوﻧﻮں‬ ‫ﮨﮯ۔‬ ‫ﺟﺎﺗﯽ‬ ‫ﭘﺎﺋﯽ‬ ‫ﻣﯿﮟ‬ ‫اﺿﺎﻓﮧ‬
‫ﮨﮯ۔‬ ‫ﺳﮑﺘﺎ‬ ‫ﺟﺎ‬ ‫ﮐﯿﺎ‬ ‫اﻟﮓ‬ ‫ﺳﮯ‬ ‫آرام‬ ‫زﯾﺎدہ‬ ‫ﺳﮯ‬ D2 ‫اور‬ ‫ﮨﮯ‬ ‫ﺳﮑﺘﺎ‬ ‫ﺟﺎ‬ ‫ﮐﯿﺎ‬ ‫ﺿﻢ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺑﮩﺘﺮ‬ ‫ﮐﭽھ‬
‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﮐﺮﺗﺎ‬ ‫اﻧﺤﺼﺎر‬ ‫ﭘﺮ‬ ‫ﺑﺎت‬ ‫اس‬ ‫اور‬ ‫ﮨﮯ‬ ‫ﮨﻮﺗﺎ‬ ‫ﻓﺮق‬ ‫ﭘﺮ‬ ‫ﭘﯿﻤﺎﻧﮯ‬ ‫ﺑﮍے‬ ‫ﻣﯿﮟ‬ ‫اس‬ ‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﮐﺘﻨﯽ‬ ‫ﻣﯿﮟ‬ ‫ﻣﺸﺮوم‬ D
‫ﺟﯿﺴﮯ‬ ‫ﮐھﻤﺒﯿﺎں‬ ‫ﺟﻨﮕﻠﯽ‬ ‫ﻧﺌﮯ‬ ‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﭼﻠﺘﺎ‬ ‫ﭘﺘﮧ‬ ‫ﺳﮯ‬ ‫ﮔﯿﺠﺰ‬ ‫ﮨﮯ۔‬ ‫ﺟﺎﺗﺎ‬ ‫ﮐﯿﺎ‬ ‫ﭘﯿﺶ‬ ‫ﺗﮏ‬ ‫دﯾﺮ‬ ‫ﮐﺘﻨﯽ‬ ‫ﻣﯿﮟ‬ ‫روﺷﻨﯽ‬ UV ‫ﮐﻮ‬ ‫ﻣﺸﺮوم‬
‫ﺟﺐ‬ ،‫ﮨﮯ‬ ‫ﺳﮑﺘﯽ‬ ‫ﮨﻮ‬ ‫ﻣﺸﺘﻤﻞ‬ ‫ﭘﺮ‬ ‫ﺳﺮوﻧﮓ‬ ‫اوﻧﺲ‬-3.5 ‫ﻓﯽ‬ ‫ڈی‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﺗﮏ‬ IU 1200 ‫ﻣﯿﮟ‬ Morels ‫اور‬ chanterelles
‫ﮨﻮﺗﮯ‬ ‫ﻣﺸﺘﻤﻞ‬ ‫ﭘﺮ‬ ‫ﮐﻢ‬ ‫ﺳﮯ‬ IU 40 ‫ﻣﺸﺮوم‬ ‫ﮨﻮﺋﮯ‬ ‫ﺑھﺮے‬ ‫ﻣﯿﮟ‬ ‫ﺣﺎﻻت‬ ‫واﺿﺢ‬ ‫ﻏﯿﺮ‬ ‫ﺟﯿﺴﮯ‬ ‫ﺷﯿﻠﻔﺶ‬ ‫اور‬ ‫ﺷﯿﭩﯿﮏ‬ ،‫ﺑﭩﻦ‬ ‫ﺳﻔﯿﺪ‬ ‫ﮐﮧ‬
IU 400 ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺳﺮوﻧﮓ‬ ‫اوﻧﺲ‬-3.5 ‫ﮨﺮ‬ ‫وہ‬ ‫ﮨﯿﮟ‬ ‫ﺟﺎﺗﮯ‬ ‫ﮐﯿﮯ‬ ‫ﭘﯿﺶ‬ ‫ﻣﯿﮟ‬ ‫روﺷﻨﯽ‬ ‫ﮐﯽ‬ ‫دن‬ ‫ﺟﻮ‬ ‫ﻣﺸﺮوم‬ ‫ﺑﭩﻦ‬ ،‫ﺗﺎﮨﻢ‬ ‫ﮨﯿﮟ۔‬
‫اور‬ ‫ﮐﺎر‬ ‫داﺋﺮہ‬ ،‫ﻣﻮﺳﻢ‬ ،‫ﮔھﻨﭩﮧ‬ ‫ﮐﺎ‬ ‫دن‬ ‫ﺟﯿﺴﮯ‬ ‫ﭘﻦ‬ ‫ﮐھﻠﮯ‬ UV ‫ﮐﮯ‬ ‫ان‬ ‫رﻗﻢ‬ ‫ﻣﺨﺼﻮص‬ ‫ﺗﺎﮨﻢ‬ ‫ﮨﯿﮟ‬ ‫ﺳﮑﺘﮯ‬ ‫ﮐﺮ‬ ‫ﻓﺮاﮨﻢ‬ ‫ڈی‬ ‫ﻏﺬاﺋﯿﺖ‬
D ‫ﻏﺬاﺋﯿﺖ‬ ‫ﻣﺸﺮوم‬ ‫واﻟﮯ‬ ‫ﺟﺎﻧﮯ‬ ‫ﮐﯿﮯ‬ ‫ﻋﻼج‬ ‫ﺳﺎﺗھ‬ ‫ﮐﮯ‬ ‫ﻻﺋﭩﺲ‬ UV ‫ﮨﮯ۔‬ ‫ﻣﻨﺤﺼﺮ‬ ‫ﭘﺮ‬ ‫ﻋﻮاﻣﻞ‬ ‫ﮔﺌﮯ‬ ‫ﮐﯿﮯ‬ ‫ﺷﻨﺎﺧﺖ‬ ‫ﺳﺎﺗھ‬ ‫ﮐﮯ‬ ‫ﻣﺪت‬
‫ﮐﺮﻧﺎ‬ ‫ﭘﯿﺪا‬ D ‫ﻏﺬاﺋﯿﺖ‬ ‫ﻣﺸﺮوم‬ ،‫ﺑھﯽ‬ ‫ﺑﻌﺪ‬ ‫ﮐﮯ‬ ‫ﮐﺮﻧﮯ‬ ‫ﺟﻤﻊ‬ ،‫درﺣﻘﯿﻘﺖ‬ ‫ﮨﯿﮟ۔‬ ‫ﺳﮑﺘﮯ‬ ‫ﮐﺮ‬ ‫ﭘﯿﺪا‬ ‫اﻗﺪاﻣﺎت‬ ‫اﻋﻠﯽ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﻧﻤﺎﯾﺎں‬ ‫ﮐﮯ‬
‫ﺟﺎﺋﮯ۔‬ ‫ﮐﯿﺎ‬ ‫ﭘﯿﺶ‬ ‫ﮐﻮ‬ ‫روﺷﻨﯽ‬ UV ‫ﺳﮯ‬ ‫روﺷﻨﯽ‬ ‫ﯾﺎ‬ ‫ﺳﻮرج‬ ‫ﮐﮧ‬ ‫ﺳﮯ‬ ‫اس‬ ‫ﻧﻈﺮ‬ ‫ﻗﻄﻊ‬ ،‫ﮨﯿﮟ‬ ‫ﺳﮑﺘﮯ‬ ‫رﮐھ‬ ‫ﺟﺎری‬

15. 15/19
IU 600 ً‫ﺎ‬‫ﺗﻘﺮﯾﺒ‬ ‫ﻣﯿﮟ‬ ‫ﮐھﻤﺒﯿﻮں‬ ‫ﺧﺸﮏ‬ ‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﭼﻠﺘﺎ‬ ‫ﭘﺘﮧ‬ ‫ﺳﮯ‬ ‫ﺟﺎﺋﺰوں‬ ‫ﮐﭽھ‬ ‫ﮨﮯ۔‬ ‫ﮨﻮﺗﯽ‬ ‫ﺑھﯽ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﻣﯿﮟ‬ ‫ﻣﺸﺮوم‬ ‫ﺧﺸﮏ‬
‫ﺟﺎﺗﺎ‬ ‫رﮐھﺎ‬ ‫ﺗﮏ‬ ‫ﺳﺎل‬ ‫ڈﯾﮍھ‬ ‫ﻣﯿﮟ‬ ‫ﺣﺎﻟﺖ‬ ‫ﮐﯽ‬ ‫ﺑﺨﺎرات‬ ،‫ﭨھﻨڈی‬ ،‫ﻣﺪھﻢ‬ ‫اﺳﮯ‬ ‫ﺑھﯽ‬ ‫ﺟﺐ‬ ‫ﮨﮯ‬ ‫ﮨﻮﺗﺎ‬ ‫اوﻧﺲ‬ 3.5 ‫ﻓﯽ‬ D2 ‫ﻏﺬاﺋﯿﺖ‬
‫ﮨﮯ(۔‬ ‫ﺳﮑﺘﯽ‬ ‫ﮨﻮ‬ ‫ﺷﺮوع‬ ‫ﮨﻮﻧﺎ‬ ‫اﻟﮓ‬ ‫ﺑﻌﺪ‬ ‫ﮐﮯ‬ ‫وﻗﺖ‬ ‫اس‬ ‫)ﻏﺬاﺋﯿﺖ‬ ‫ﮨﮯ‬
‫اﻧﮩﯿﮟ‬ ‫ﺑھﯽ‬ ‫ﭘھﺮ‬ ،‫ﮐﺮﺗﺎ‬ ‫ﻧﮩﯿﮟ‬ ‫ﻣﺘﺎﺛﺮ‬ ‫ﮐﻮ‬ ‫ﻣﺎدے‬ D ‫ﻏﺬاﺋﯿﺖ‬ ‫ﻣﻮﺟﻮد‬ ‫ﻣﯿﮟ‬ ‫ﻣﺸﺮوم‬ ‫ﭘﮑﺎﻧﺎ‬ ‫ﻣﯿﮟ‬ ‫ﭘﺎﻧﯽ‬ ‫اور‬ ‫ﮨﻮﻧﺎ‬ ‫ﮔﯿﻼ‬ ‫ﮐﺎ‬ ‫ﻣﺸﺮوم‬
‫ﮨﮯ۔‬ ‫ﺳﺎﻟﻮﯾﻨﭧ‬ ‫ﻣﯿﮟ‬ ‫ﭼﺮﺑﯽ‬ ‫ﯾﮧ‬ ‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﺳﮑﺘﺎ‬ ‫ﮐﺮ‬ ‫ﺧﺘﻢ‬ ‫ﮐﻮ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﭘﺮ‬ ‫ﺑﻨﯿﺎد‬ ‫اس‬ ‫ﭘﮑﺎﻧﺎ‬ ‫ﻣﯿﮟ‬ (‫ﺗﯿﻞ‬ ‫)ﺟﯿﺴﮯ‬ ‫ﭼﮑﻨﺎﺋﯽ‬
‫ﮨﯿﮟ۔‬ ‫ﮐﺮﺗﯽ‬ ‫ﻣﺪد‬ ‫ﻣﯿﮟ‬ ‫اﻧﺘﻈﺎم‬ ‫ﮐﮯ‬ ‫ﮐﯿﻨﺴﺮ‬ ‫ﺳﮯ‬ ‫ﺑﮩﺖ‬ ‫اور‬ ،‫ﺑﯿﻤﺎری‬ ‫ﮐﯽ‬ ‫ﮔﺮدے‬ ‫ﯾﺎ‬ ‫ﺟﮕﺮ‬ ،‫ﭘﺮﯾﺸﺮ‬ ‫ﺑﻠڈ‬ ‫ﮨﺎﺋﯽ‬ ‫ﮐھﻤﺒﯿﺎں‬
‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﮐﮯ‬ ‫واﻟﮯ‬ ‫ﮐﺮﻧﮯ‬ ‫ﭘﺘﻼ‬ ‫ﮐﻮ‬ ‫ﺧﻮن‬ ‫ﻟﯿﮑﻦ‬ ‫ﮨﯿﮟ‬ ‫ﺟﺎﺗﮯ‬ ‫ﮐھﺎﺋﮯ‬ ‫ﻣﯿﮟ‬ ‫ﺷﮑﻞ‬ ‫ﮐﯽ‬ ‫ﭘﺎؤڈر‬ ‫ﯾﺎ‬ ‫ﻣﺸﺮوم‬ ‫ﺧﺸﮏ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﻋﺎم‬ ‫ﯾﮧ‬
‫ﺗﻮ‬ ‫ﮨﮯ‬ ‫ﮐﻢ‬ ‫ﭘﺮﯾﺸﺮ‬ ‫ﺑﻠڈ‬ ‫ﮐﺎ‬ ‫آپ‬ ‫ﯾﺎ‬ ‫ﮨﮯ‬ ‫ﻣﯿﮟ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﺳﮯ‬ ‫ﭘﮩﻠﮯ‬ ‫ﭼﯿﺰ‬ ‫ﮐﻮﺋﯽ‬ ‫ﮨﯽ‬ ‫اﯾﺴﯽ‬ ‫اﮔﺮ‬ ‫ﻟﯿﮯ‬ ‫اس‬ ،‫ﮨﮯ‬ ‫ﺳﮑﺘﺎ‬ ‫ﺟﺎ‬ ‫ﮐﯿﺎ‬ ‫اﺳﺘﻌﻤﺎل‬
‫ﮐﺮﯾﮟ۔‬ ‫راﺑﻄﮧ‬ ‫ﺳﮯ‬ ‫ڈاﮐﭩﺮ‬ ‫اﭘﻨﮯ‬
‫ﻣﺸﺮوم‬ ‫ﻣﺨﺘﻠﻒ‬ ‫ﮨﯿﮟ۔‬ ‫رﮨﮯ‬ ‫ﮨﻮﺗﮯ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﮐﮯ‬ ‫دوا‬ ‫ﮨﯽ‬ ‫ﺳﮯ‬ ‫ﺷﺮوع‬ ‫ﺷﯿﭩﮑﮯ‬ ‫اور‬ ‫ﻣﯿﭩﺎﮐﮯ‬ ‫ﺟﯿﺴﮯ‬ ‫ﮐھﻤﺒﯿﺎں‬ ‫ﻟﺬﯾﺬ‬
‫ﻣﺜﺎل‬ ،‫ﮨﮯ‬ ‫ﮔﯿﺎ‬ ‫ﮐﯿﺎ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﻣﻘﺎﺻﺪ‬ ‫ﮐﮯ‬ ‫ﻋﻼج‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺧﺼﻮﺻﯽ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﮐﺎ‬ ‫ان‬ ‫ﮨﮯ‬ ‫ﻣﺸﮑﻞ‬ ‫ﺑھﯽ‬ ‫ﮐﺮﻧﺎ‬ ‫ﻏﻮر‬ ‫ﭘﺮ‬ ‫ﮐھﺎﻧﮯ‬ ‫ﮐﻮ‬ ‫ﺟﻦ‬
‫اور‬ ‫ﭘﺮﺳﮑﻮن‬ ،‫اﯾﺠﻨﭩﻮں‬ ‫ﮐﮯ‬ ‫ﺑﭽﺎؤ‬ ‫ﺳﮯ‬ ‫ﮐﯿﻨﺴﺮ‬ ‫ﭘﺮزے‬ ‫اور‬ ‫ﻣﺮﮐﺒﺎت‬ ‫ﻣﺼﻨﻮﻋﯽ‬ ‫ﮐﮯ‬ ‫ﭘﻮدوں‬ ‫ﻣﯿﮟ‬ ‫ﻣﺸﺮوم‬ ‫رﯾﺸﯽ۔‬ ،‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﮐﮯ‬
‫ﮐﯽ‬ ‫ﺗﻼش‬ ‫ﻣﺘﺤﺮک‬ ‫اور‬ ‫ﮨﮯ‬ ‫ﮨﻮا‬ ‫ﮔﮍﺑﮍا‬ ‫ﺗﮏ‬ ‫اﺑھﯽ‬ ‫آﻟﮧ‬ ‫ﻣﺨﺼﻮص‬ ،‫ﺗﺎﮨﻢ‬ ،‫ﮨﯿﮟ‬ ‫ﺳﮑﺘﮯ‬ ‫ﮐﺮ‬ ‫اﻃﻼق‬ ‫ﮐﺎ‬ ‫اﺛﺮات‬ ‫ﮐﯿﻨﺴﺮ‬ ‫اﯾﻨﭩﯽ‬
‫اور‬ ،‫ﻣﯿﮑﺮوﻓﯿﺠﺰ‬ ،‫ﺧﻠﯿﻮں‬ ‫ﺗﺴﺨﯿﺮ‬ ‫ﻧﺎﻗﺎﺑﻞ‬ ‫ﻣﺸﺮوم‬ ‫ﮐﮧ‬ ‫ﮨﯿﮟ‬ ‫ﮐﺮﺗﮯ‬ ‫ﻣﺮﮐﻮز‬ ‫ﺗﻮﺟﮧ‬ ‫ﭘﺮ‬ ‫ﺷﻮ‬ ‫اﯾﮏ‬ ‫ﺧﻠﯿﮯ‬ ‫اور‬ ‫ﺟﺎﻧﻮر‬ [4] ‫ﮨﮯ۔‬ ‫ﺟﮕﮧ‬
‫ﮨﯿﮟ‬ ‫ﺳﮑﺘﮯ‬ ‫روک‬ ‫ﮐﻮ‬ ‫ﭘھﯿﻼؤ‬ ‫اور‬ ‫ﻧﺸﻮوﻧﻤﺎ‬ ‫ﮐﯽ‬ ‫ﺧﻠﯿﻮں‬ ‫ﮐﮯ‬ ‫ﻧﺸﻮوﻧﻤﺎ‬ ‫ﺟﻮ‬ ‫ﮨﯿﮟ‬ ‫ﺳﮑﺘﮯ‬ ‫ﮐﺮ‬ ‫ﻣﺘﺤﺮک‬ ‫ﮐﻮ‬ ‫ﻋﻤﻞ‬ ‫ﮐﮯ‬ ‫اﻧﻘﻼﺑﯿﻮں‬ ‫آزاد‬
‫ﮐﮯ‬ ‫ﮐﺮﻧﮯ‬ ‫ﻻﮔﻮ‬ ‫ﮐﻮ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫واﻟﯽ‬ ‫ﻟﮍﻧﮯ‬ ‫ﺳﮯ‬ ‫ﺑﯿﻤﺎرﯾﻮں‬ ‫ان‬ ‫ﮨﯿﮟ۔‬ ‫ﺳﮑﺘﮯ‬ ‫ﮐﺎٹ‬ ‫ﻣﭩﯽ‬ ‫ﮐﻮ‬ ‫ﺧﻠﯿﻮں‬ ‫ﮐﮯ‬ ‫ﮐﯿﻨﺴﺮ‬ ‫ﻣﻮﺟﻮدہ‬ ‫اور‬
‫ﮨﯿﮟ۔‬ ‫ﺟﺎﺗﮯ‬ ‫ﮐﯿﮯ‬ ‫ﻗﺒﻮل‬ ‫ﮔﻠﻮﮐﯿﻨﺰ‬ ‫ﺑﯿﭩﺎ‬ ‫ﺑﺸﻤﻮل‬ ‫ﺳﯿﮑﺮاﺋﯿڈز‬ ‫ﭘﻮﻟﯽ‬ ‫ﻣﺘﻌﺪد‬ ‫ﻣﯿﮟ‬ ‫ﻣﺸﺮوم‬ ‫ﻟﯿﮯ‬
D- ‫ﮔﺎﺟﺮﯾﮟ‬
‫ﻏﺬاﺋﯽ‬ ‫ﮐﮯ‬ ‫ان‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ﮐﺮﺗﺎ‬ ‫ﭘﯿﺶ‬ ‫ﺳﺒﺰﯾﺎں‬ ‫ﺷﺎﻧﺪار‬ ‫ﯾﮧ‬ ‫ﮐﯽ‬ ‫رﻧﮕﻮں‬ ‫ﻣﺨﺘﻠﻒ‬ ‫ﮨﻤﯿﮟ‬ ‫ﯾﮧ‬ ،‫ﺳﮯ‬ ‫ﻓﺮاﺧﺪﻟﯽ‬ ‫ﻣﯿﮟ‬ ‫ﺳﺮﻣﺎ‬ ‫ﻣﻮﺳﻢ‬ ‫ﭘﻮرے‬
‫ﮨﯿﮟ‬ ‫ﮨﻮﺗﯽ‬ ‫ﻣﺒﻨﯽ‬ ‫ﭘﺮ‬ ‫روﻏﻦ‬ ‫ﻣﺨﺘﻠﻒ‬ ‫ﮐﮯ‬ ‫اﺟﺰاء‬
‫ﮨﮯ۔‬ ‫ﮨﻮﺗﺎ‬ ‫ﻟﯿﻮﭨﯿﻦ‬ ‫اور‬ ‫ﮐﯿﺮوﭨﯿﻦ‬ ‫ﺑﯿﭩﺎ‬ ‫ﻣﯿﮟ‬ ‫ﺳﺐ‬ ‫ان‬ ،‫ﻃﺮح‬ ‫ﮐﯽ‬ ‫اﻗﺴﺎم‬ ‫ﻣﻌﯿﺎری‬ ‫ﮐﯽ‬ ‫ﻧﺎرﻧﺠﯽ‬
!‫آزﻣﺎﺋﯿﮟ‬ ‫ﺳﺎﺗھ‬ ‫ﮐﮯ‬ ‫ﭼﭩﻨﯽ‬ ‫ﮐﯽ‬ ‫ﺳﺮﺳﻮں‬ ‫اور‬ ‫ﺷﺮﺑﺖ‬ ‫ﮐﮯ‬ ‫ﻣﯿﭙﻞ‬ ‫ﻣﯿﮟ‬ ‫ﺗﻨﺪور‬ ‫اﻧﮩﯿﮟ‬
‫ﻣﻌﺪﻧﯿﺎت‬ ‫اور‬ ‫وﭨﺎﻣﻨﺰ‬

16. 16/19
‫)ﺑﯿﭩﺎ‬ ‫اے‬ ‫وﭨﺎﻣﻦ‬ ‫اور‬ ،‫ﭘﻮﭨﺎﺷﯿﻢ‬ ،‫ﺑﺎﯾﻮﭨﯿﻦ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺧﺎص‬ ،‫ﮨﯿﮟ‬ ‫ذرﯾﻌﮧ‬ ‫اﭼھﺎ‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫ﻣﻌﺪﻧﯿﺎت‬ ‫اور‬ ‫وﭨﺎﻣﻨﺰ‬ ‫ﮐﺌﯽ‬ ‫ﮔﺎﺟﺮ‬
‫۔‬6 ‫ﺑﯽ‬ ‫اور‬ (‫)ﻓﺎﺋﯿﻠﻮﮐﻮﺋﻨﻮن‬ 1 ‫ﮐﮯ‬ ،(‫ﺳﮯ‬ ‫ﮐﯿﺮوﭨﯿﻦ‬
‫ﻏﺬاﺋﯿﺖ‬ ‫ﯾﮧ‬ ‫ﮨﮯ۔‬ ‫ﮐﺮﺗﺎ‬ ‫ﺗﺒﺪﯾﻞ‬ ‫ﻣﯿﮟ‬ ‫اے‬ ‫وﭨﺎﻣﻦ‬ ‫ﺟﺴﻢ‬ ‫ﮐﺎ‬ ‫آپ‬ ‫ﺟﺴﮯ‬ ،‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫ﺑھﺮﭘﻮر‬ ‫ﺳﮯ‬ ‫ﮐﯿﺮوﭨﯿﻦ‬ ‫ﺑﯿﭩﺎ‬ ‫ﮔﺎﺟﺮ‬ :‫اے‬ ‫وﭨﺎﻣﻦ‬
‫ﮨﮯ۔‬ ‫اﮨﻢ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﮐﺎم‬ ‫ﻣﺪاﻓﻌﺘﯽ‬ ‫اور‬ ‫ﻧﺸﻮوﻧﻤﺎ‬ ‫اور‬ ‫ﮨﮯ‬ ‫دﯾﺘﺎ‬ ‫ﻓﺮوغ‬ ‫ﮐﻮ‬ ‫ﺑﯿﻨﺎﺋﯽ‬ ‫اﭼھﯽ‬
‫ﻣﯿﮟ‬ ‫ﺗﺤﻮل‬ ‫ﮐﮯ‬ ‫ﭘﺮوﭨﯿﻦ‬ ‫اور‬ ‫ﭼﺮﺑﯽ‬ ‫ﺑﺎﯾﻮﭨﯿﻦ‬ ،‫ﺗھﺎ‬ ‫ﺟﺎﺗﺎ‬ ‫ﺟﺎﻧﺎ‬ ‫ﺳﮯ‬ ‫ﻧﺎم‬ ‫ﮐﮯ‬ ‫اﯾﭻ‬ ‫وﭨﺎﻣﻦ‬ ‫ﭘﮩﻠﮯ‬ ‫ﺟﻮ‬ ‫وﭨﺎﻣﻦ‬ ‫ﺑﯽ‬ ‫اﯾﮏ‬ :‫ﺑﺎﯾﻮﭨﯿﻦ‬
‫ﮨﮯ۔‬ ‫ﮐﺮﺗﺎ‬ ‫ادا‬ ‫ﮐﺮدار‬ ‫اﮨﻢ‬
‫ﮨڈﯾﻮں‬ ‫اور‬ ‫ﮨﮯ‬ ‫اﮨﻢ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺟﻤﻨﮯ‬ ‫ﮐﮯ‬ ‫ﺧﻮن‬ K1 ‫وﭨﺎﻣﻦ‬ ،‫ﮨﮯ‬ ‫ﺟﺎﺗﺎ‬ ‫ﮐﮩﺎ‬ ‫ﺑھﯽ‬ phylloquinone ‫ﺟﺴﮯ‬ :K1 ‫وﭨﺎﻣﻦ‬
‫ﮨﮯ۔‬ ‫ﺳﮑﺘﺎ‬ ‫دے‬ ‫ﻓﺮوغ‬ ‫ﮐﻮ‬ ‫ﺻﺤﺖ‬ ‫ﮐﯽ‬
‫ﮨﮯ۔‬ ‫اﮨﻢ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﮐﺮﻧﮯ‬ ‫ﮐﻨﭩﺮول‬ ‫ﮐﻮ‬ ‫ﭘﺮﯾﺸﺮ‬ ‫ﺑﻠڈ‬ ‫ﭘﻮﭨﺎﺷﯿﻢ‬ ،‫دھﺎت‬ ‫اﮨﻢ‬ ‫اﯾﮏ‬ :‫ﭘﻮﭨﺎﺷﯿﻢ‬
‫ﮨﮯ۔‬ ‫ﺷﺎﻣﻞ‬ ‫ﻣﯿﮟ‬ ‫ﮐﺮﻧﮯ‬ ‫ﺗﺒﺪﯾﻞ‬ ‫ﻣﯿﮟ‬ ‫ﺗﻮاﻧﺎﺋﯽ‬ ‫ﮐﻮ‬ ‫ﺧﻮراک‬ B6 ،‫ﮔﺮوپ‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫وﭨﺎﻣﻨﺰ‬ ‫ﻣﺘﻌﻠﻘﮧ‬ :B6 ‫وﭨﺎﻣﻦ‬
‫اے۔‬ ‫وﭨﺎﻣﻦ‬ ‫اور‬ ‫ﭘﻮﭨﺎﺷﯿﻢ‬ ،‫ﺑﺎﯾﻮﭨﯿﻦ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺧﺎص‬ ،‫ﮨﯿﮟ‬ ‫ذرﯾﻌﮧ‬ ‫اﭼھﺎ‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫ﻣﻌﺪﻧﯿﺎت‬ ‫اور‬ ‫وﭨﺎﻣﻨﺰ‬ ‫ﮐﺌﯽ‬ ‫ﮔﺎﺟﺮ‬
E- ‫اﺟﻮاﺋﻦ‬
‫ﮨﻮﺗﮯ‬ ‫آﮐﺴﯿڈﻧﭩﺲ‬ ‫اﯾﻨﭩﯽ‬ ‫ﻣﺨﺘﻠﻒ‬ 13 ‫ﮐﻢ‬ ‫از‬ ‫ﮐﻢ‬ ‫ﻣﯿﮟ‬ ‫اﺟﻮاﺋﻦ‬ ،‫ﻣﯿﮟ‬ ‫ﻓﮩﺮﺳﺖ‬ ‫ﮐﯽ‬ ‫ﻏﺬاؤں‬ ‫ﺑﺨﺶ‬ ‫ﺻﺤﺖ‬ ‫ﮐﯽ‬ ‫دﻧﯿﺎ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﮨﻤﯿﺸﮧ‬
‫ﮨﯿﮟ۔‬ ‫ﮨﻮﺗﮯ‬ ‫ﺑھﺮﭘﻮر‬ ‫ﺑھﯽ‬ ‫ﺳﮯ‬ ‫ﻣﻌﺪﻧﯿﺎت‬ ‫اور‬ ‫وﭨﺎﻣﻨﺰ‬ ‫ﯾﮧ‬ ‫اور‬ ،‫ﮨﯿﮟ‬ ‫ﮐﺮﺗﮯ‬ ‫ﻣﺪد‬ ‫ﻣﯿﮟ‬ ‫ﮐﺮﻧﮯ‬ ‫ﮐﻨﭩﺮول‬ ‫ﮐﻮ‬ ‫ﺷﻮﮔﺮ‬ ‫ﺑﻠڈ‬ ‫ﺟﻮ‬ ،‫ﮨﯿﮟ‬
‫اور‬ ‫ﺳﻼد‬ ‫اﭘﻨﮯ‬ ‫ﻣﯿﮟ‬ ‫ﯾﺎ‬ ،‫اﺑﺎﻟﯿﮟ‬ ‫ﺗﮏ‬ ‫ﻣﻨﭧ‬ ‫ﺗﯿﻦ‬ ‫ﮐﻢ‬ ‫از‬ ‫ﮐﻢ‬ ‫ﮐﻮ‬ ‫ﭘﺘﻮں‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﮐﺮﻧﮯ‬ ‫زﯾﺎدہ‬ ‫ﺳﮯ‬ ‫زﯾﺎدہ‬ ‫ﮐﻮ‬ ‫ﻓﻮاﺋﺪ‬ ‫ﮐﮯ‬ ‫ﺻﺤﺖ‬
‫ﮨﻮں۔‬ ‫ﮐﺮﺗﺎ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﭘﺘﮯ‬ ‫ﭘﮩﻠﮯ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺑﻨﺎﻧﮯ‬ ‫ﺑﮩﺘﺮ‬ ‫ﮐﻮ‬ ‫اﺳﻤﻮﺗھﯿﺰ‬
‫ﮐﮯ‬ ‫اﺟﻮاﺋﻦ‬ ‫اور‬ ‫اﺟﻮاﺋﻦ‬ ‫ﮨﮯ۔‬ ‫ﺳﮯ‬ ‫ﺑﯿﻤﺎرﯾﻮں‬ ‫ﻣﺘﻌﺪد‬ ‫ﺳﻤﯿﺖ‬ ‫آﺳﭩﯿﻮﭘﻮروﺳﺲ‬ ‫اور‬ ‫ﺳﻮزش‬ ‫ﮐﯽ‬ ‫ﺟﻮڑوں‬ ‫ﺗﻌﻠﻖ‬ ‫ﮐﺎ‬ ‫ﺑﮍھﻨﮯ‬ ‫ﻣﺴﻠﺴﻞ‬
‫ﮨﮯ۔‬ ‫ﺳﮑﺘﯽ‬ ‫ﮐﺮ‬ ‫ﻓﺮاﮨﻢ‬ ‫ﺗﺤﻔﻆ‬ ‫ﺳﮯ‬ ‫ﺟﻠﻦ‬ ‫ﻣﯿﮟ‬ ‫ﺟﺴﻢ‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫ﺷﺪت‬ ‫ﭘﺮﺳﮑﻮن‬ ‫ﻣﯿﮟ‬ ‫ﺑﯿﺠﻮں‬
‫ﻏﺬاﺋﯽ‬ ‫ﻣﺨﺘﻠﻒ‬ ‫ﺳﻤﯿﺖ‬ ‫ﮐﯿﻠﺸﯿﻢ‬ ‫اور‬ ‫ﭘﻮﭨﺎﺷﯿﻢ‬ ‫ﻣﯿﮟ‬ ‫اس‬ ،‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫زﯾﺎدہ‬ ‫ﻣﻘﺪار‬ ‫ﮐﯽ‬ ‫ﭘﺎﻧﯽ‬ ‫ﻣﯿﮟ‬ ‫اﺟﻮاﺋﻦ‬ ‫ﮐﮧ‬ ‫ﺑﺎوﺟﻮد‬ ‫ﮐﮯ‬ ‫ﺣﻘﯿﻘﺖ‬ ‫اس‬
‫ﺷﺎﻣﻞ‬ K ‫ﻏﺬاﺋﯿﺖ‬ ‫اور‬ ‫ﻓﻮﻟﯿﭧ‬ ‫ﻣﯿﮟ‬ ‫اس‬ ‫ﻃﺮح‬ ‫اﺳﯽ‬ ‫ﮨﯿﮟ۔‬ ‫اﮨﻢ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺻﺤﺖ‬ ‫ﮐﯽ‬ ‫دل‬ ‫ﺟﻮ‬ ،‫ﮨﯿﮟ‬ ‫ﺟﺎﺗﮯ‬ ‫ﭘﺎﺋﮯ‬ ‫ﻣﻌﺪﻧﯿﺎت‬ ‫اور‬ ‫اﺟﺰاء‬
‫اﺟﻮاﺋﻦ‬ ‫ﮨﯿﮟ۔‬ ‫ﺿﺮوری‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﮨﻮﻧﮯ‬ ‫ﮐﺎﻣﯿﺎب‬ ‫ﮐﮯ‬ ‫ﺟﻤﻨﮯ‬ ‫ﮐﻮ‬ ‫ﺧﻮن‬ ‫اور‬ ‫ﻧﺸﻮوﻧﻤﺎ‬ ‫ﮐﯽ‬ ‫ﭘﻠﯿﭩﻠﯿﭩﺲ‬ ‫ﺳﺮخ‬ ‫دو‬ ‫ﺳﮯ‬ ‫ﻣﯿﮟ‬ ‫ﺟﻦ‬ ،‫ﮨﯿﮟ‬
‫ﻓﺮﯾﻢ‬ ‫ﻗﻠﺒﯽ‬ ‫ﮐﮯ‬ ‫ﺟﺲ‬ ،‫ﮨﮯ‬ ‫ﺟﺎﺗﺎ‬ ‫ﮐﮩﺎ‬ flavonoids ‫ﺟﺴﮯ‬ ‫ﮨﮯ‬ ‫ﭼﺸﻤﮧ‬ ‫ﻣﮩﺬب‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫ﺷﺪت‬ ‫ﮐﯽ‬ ‫ﭘﻮدوں‬ ‫دﻓﺎﻋﯽ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫اﺿﺎﻓﯽ‬
‫ﺗﻌﻠﻖ‬ ‫ﮐﺎ‬ ‫ﮐھﺎﻧﮯ‬ ‫زﯾﺎدہ‬ ‫ﮐﻢ‬ ‫ﻣﯿﮟ‬ ‫ﻗﺴﻤﻮں‬ ‫ﮐﯽ‬ ‫ﮐھﺎﻧﻮں‬ ‫ﺟﯿﺴﯽ‬ ‫اﺟﻮاﺋﻦ‬ ‫ﮨﯿﮟ۔‬ ‫ﮨﻮﺗﮯ‬ ‫ﻧﺘﺎﺋﺞ‬ ‫دﻓﺎﻋﯽ‬ ‫اور‬ ‫ﺗﺨﻔﯿﻒ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ورک‬
‫ﮨﮯ۔‬ ‫ﺳﮯ‬ ‫ﺧﻄﺮہ‬ ‫ﮐﻢ‬ ‫ﮐﮯ‬ ‫ﺑﯿﻤﺎری‬ ‫ﮐﻮروﻧﺮی‬

17. 17/19
F -‫ﮔﻮﺑھﯽ‬ ‫ﺳﺒﺰ‬
‫ﮐﻮ‬ ‫ﮨﺎﺿﻤﮧ‬ ‫ﻣﯿﮟ‬ ‫ﻣﻘﺎﺑﻠﮯ‬ ‫ﮐﮯ‬ ‫اﻧﮑﺮت‬ ‫ﺑﺮﺳﻠﺰ‬ ‫اور‬ ‫ﺑﺮوﮐﻮﻟﯽ‬ ،‫ﮐﯿﻠﮯ‬ ‫ﮔﻮﺑھﯽ‬ ‫ﺑﻨﺪ‬ ‫ﮨﺮی‬ ‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﭼﻼ‬ ‫ﭘﺘﺎ‬ ‫ﺳﮯ‬ ‫ﺗﺤﻘﯿﻖ‬ ‫ﺣﺎﻟﯿﮧ‬ ‫اﯾﮏ‬
‫ﮨﮯ۔‬ ‫ﻓﺎﺗﺢ‬ ‫اﯾﮏ‬ ‫ﻣﯿﮟ‬ ‫ﺻﻼﺣﯿﺖ‬ ‫ﮐﯽ‬ ‫ﮐﺮﻧﮯ‬ ‫ﮐﻢ‬ ‫ﮐﻮ‬ ‫ﮐﻮﻟﯿﺴﭩﺮول‬ ‫اور‬ ‫ﺑﻨﺎﻧﮯ‬ ‫ﺑﮩﺘﺮ‬
‫ﺳﭙﻠﯿﻤﻨﭧ‬ ‫اﻧﮕﯿﺰ‬ ‫ﺣﯿﺮت‬ ‫اﯾﮏ‬ ‫ﻣﯿﮟ‬ ‫اس‬ ،‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫ﮐﻢ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﻣﻌﻤﻮﻟﯽ‬ ‫ﻏﯿﺮ‬ ‫ﻣﯿﮟ‬ ‫ﮐﯿﻠﻮرﯾﺰ‬ ‫ﮔﻮﺑھﯽ‬ ‫ﮐﮧ‬ ‫ﺑﺎوﺟﻮد‬ ‫ﮐﮯ‬ ‫ﺣﻘﯿﻘﺖ‬ ‫اس‬
‫ﮨﮯ۔‬ ‫ﭘﺮوﻓﺎﺋﻞ‬
‫ﮨﯿﮟ۔‬ ‫ﺟﺎﺗﯽ‬ ‫ﭘﺎﺋﯽ‬ ‫ﺑھﯽ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫ﻣﺨﺎﻟﻒ‬ ‫ﮐﯿﻨﺴﺮ‬ ‫ﻣﯿﮟ‬ ‫اس‬
‫ﮨﮯ۔‬ ‫ﺑﮩﺘﺮ‬ ‫ﻟﯿﻨﺎ‬ ‫ﺑھﺎپ‬ ‫زﯾﺎدہ‬ ‫ﺳﮯ‬ ‫ﻣﻨﭧ‬ ‫ﭘﺎﻧﭻ‬ ‫ﭘﮑﺎﺋﯿﮟ۔‬ ‫ﻧﮧ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺑﭽﻨﮯ‬ ‫ﺳﮯ‬ ‫ﺑﻮ‬ ‫ﻧﺎﮔﻮار‬ ‫اﺳﮯ‬ ‫ﮐﮧ‬ ‫رﮨﯿﮟ‬ ‫ﮨﻮﺷﯿﺎر‬
‫ﺳﭙﻠﯿﻤﻨﭧ‬ ‫اﻧﮕﯿﺰ‬ ‫ﺣﯿﺮت‬ ‫اﯾﮏ‬ ‫ﻣﯿﮟ‬ ‫اس‬ ،‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫ﮐﻢ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﻣﻌﻤﻮﻟﯽ‬ ‫ﻏﯿﺮ‬ ‫ﻣﯿﮟ‬ ‫ﮐﯿﻠﻮرﯾﺰ‬ ‫ﮔﻮﺑھﯽ‬ ‫ﮐﮧ‬ ‫ﺑﺎوﺟﻮد‬ ‫ﮐﮯ‬ ‫ﺣﻘﯿﻘﺖ‬ ‫اس‬
‫ﮨﮯ۔‬ ‫ﭘﺮوﻓﺎﺋﻞ‬
22 :‫ﮐﯿﻠﻮرﯾﺰ‬
‫ﮔﺮام‬ 1 :‫ﭘﺮوﭨﯿﻦ‬
‫ﮔﺮام‬ 2 :‫ﻓﺎﺋﺒﺮ‬
K: 85% ‫ﻏﺬاﺋﯿﺖ‬
C: 54% ‫ﻏﺬاﺋﯿﺖ‬
%10 :‫ﻓﻮﻟﯿﭧ‬
%7 :‫ﻣﯿﻨﮕﻨﯿﺞ‬
B6: 6% ‫ﻏﺬاﺋﯿﺖ‬
%4 :‫ﮐﯿﻠﺸﯿﻢ‬
%4 :‫ﭘﻮﭨﺎﺷﯿﻢ‬
%3 :‫ﻣﯿﮕﻨﯿﺸﯿﻢ‬

18. 18/19
‫ﮨﮯ‬ ‫ﻣﺸﺘﻤﻞ‬ ‫ﭘﺮ‬ ‫ﯾﻘﯿﻦ‬ ‫ﻧﺎﻗﺎﺑﻞ‬ ‫ﮔﻮﺑھﯽ‬
‫ﮨﯿﮟ۔‬ ‫ﮐﺮﺳﮑﺘﮯ‬ ‫ﻣﺪد‬ ‫ﻣﯿﮟ‬ ‫ﮐﺮﻧﮯ‬ ‫ﮐﻢ‬ ‫ﮐﻮ‬ ‫ﺟﻠﻦ‬ ‫ﺟﻮ‬ ‫اﯾﺠﻨﭧ‬ ‫ﮐﮯ‬ ‫ﺗھﺎم‬ ‫روک‬ ‫ﮐﯽ‬ ‫ﮐﯿﻨﺴﺮ‬
G- ‫ﮨﻠﺪی‬
‫رﮨﯽ‬ ‫ﺟﺎﺗﯽ‬ ‫ﻣﻨﺎﺋﯽ‬ ‫اور‬ ‫ﻣﻌﻠﻮم‬ ‫ﺳﮯ‬ ‫ﺳﺎﻟﻮں‬ ‫ﺳﯿﻨﮑﮍوں‬ ‫ذرﯾﻌﮯ‬ ‫ﮐﮯ‬ ‫رواﯾﺎت‬ ‫ﻣﺸﺮﻗﯽ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫ﮐﯽ‬ ‫اس‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺷﻔﺎ‬ ‫اور‬ ‫ﺻﺤﺖ‬
‫ﮨﮯ۔‬ ‫ﻟﮕﯽ‬ ‫ﮐﺮﻧﮯ‬ ‫درﯾﺎﻓﺖ‬ ‫وﺟﮧ‬ ‫ﮐﯽ‬ ‫اس‬ ‫ﺳﺎﺋﻨﺲ‬ ‫اب‬ ‫اور‬ ،‫ﮨﯿﮟ‬
‫اﯾﮏ‬ ،‫ﮐﺮﮐﻮﻣﯿﻦ‬ ،‫ﺳﮯ‬ ‫وﺟﮧ‬ ‫ﮐﯽ‬ ‫روﻏﻦ‬ ‫ﻧﺎرﻧﺠﯽ‬ ‫ﻣﻮﺟﻮد‬ ‫ﻣﯿﮟ‬ ‫اس‬ ،‫ﮨﯿﮟ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫ﺳﻮزش‬ ‫اﯾﻨﭩﯽ‬ ‫ﻣﻀﺒﻮط‬ ‫ﺑﮩﺖ‬ ‫ﻣﯿﮟ‬ ‫ﮨﻠﺪی‬
‫ﮐﺮﺗﺎ‬ ‫ﻣﺪد‬ ‫ﻣﯿﮟ‬ ‫ﮐﺮﻧﮯ‬ ‫ﻋﻼج‬ ‫اور‬ ‫روﮐﻨﮯ‬ ‫ﮐﻮ‬ ‫ﺑﯿﻤﺎرﯾﻮں‬ ‫ﻣﺨﺘﻠﻒ‬ ‫ﺟﯿﺴﯽ‬ ‫ذﯾﺎﺑﯿﻄﺲ‬ ‫اور‬ ‫ﺑﯿﻤﺎری‬ ‫ﮐﯽ‬ ‫دل‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ﺟﺰو‬ ‫ﮐﯿﻤﯿﮑﻞ‬ ‫ﻓﺎﺋﭩﻮ‬
‫ﮨﮯ۔‬
‫اﮨﻤﯿﺖ‬ ‫ﻏﺬاﺋﯽ‬
:‫ﺑﺪوﻟﺖ‬ ‫ﮐﯽ‬ ‫ﺧﺼﻮﺻﯿﺎت‬ ‫ﻗﯿﻤﺘﯽ‬ ‫ﮐﯽ‬ ‫اس‬ ‫ﮨﮯ‬ ‫ﺟﺎﺗﺎ‬ ‫ﮐﯿﺎ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫وﺟﻮﮨﺎت‬ ‫ﮐﯽ‬ ‫ﺻﺤﺖ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺧﺎص‬ ‫ﮐﻮ‬ ‫ﮨﻠﺪی‬
‫ﮨﮯ۔‬ ‫ﮐﺮﺗﺎ‬ ‫ﻣﺪد‬ ‫ﻧﻤﺎﯾﺎں‬ ‫ﻣﯿﮟ‬ ‫ﮐﺮﻧﮯ‬ ‫دور‬ ‫ﮐﻮ‬ ‫ﭘھﻮﻟﻨﺎ‬ ‫ﭘﯿﭧ‬ ‫اور‬ ‫اﭘھﺎرہ‬ ‫ﺟﯿﺴﮯ‬ ‫اﻣﺮاض‬ ‫ﮐﮯ‬ ‫آﻧﺘﻮں‬ ‫اور‬ ‫ﮨﺎﺿﻤﮧ‬
‫ﮨﮯ۔‬ ‫ﮐﺮﺗﺎ‬ ‫ﺳﭙﻮرٹ‬ ‫ﮐﻮ‬ ‫ﺻﺤﺖ‬ ‫ﮐﯽ‬ ‫ﺟﮕﺮ‬ ‫ﮐﺮﮐﮯ‬ ‫ﺟﺎﻧﭻ‬ ‫ﮐﯽ‬ ‫ﮐﻮﻟﯿﺴﭩﺮول‬ ‫اﺿﺎﻓﯽ‬ ‫اور‬ ‫ﮐﺮﻧﮯ‬ ‫ﭘﯿﺪا‬ ‫ﺻﻔﺮا‬
‫ﮨﮯ۔‬ ‫ﺳﻮزش‬ ‫ﻃﺎﻗﺘﻮر‬ ‫اﯾﮏ‬ ‫ﯾﮧ‬
‫ﮨﮯ۔‬ ‫ﻋﻤﻞ‬ ‫آﮐﺴﯿڈﯾﻨﭧ‬ ‫اﯾﻨﭩﯽ‬ ‫ﻣﻀﺒﻮط‬ ‫ﻣﯿﮟ‬ ‫ﺟﺲ‬ ‫ﮨﮯ‬ ‫ﺑﺎﺋﯿﻮﭨﮏ‬ ‫اﯾﻨﭩﯽ‬ ‫اور‬ ‫ﺑﯿﮑﭩﯿﺮﯾﻞ‬ ‫اﯾﻨﭩﯽ‬ ‫ﻗﺪرﺗﯽ‬ ‫اﯾﮏ‬ ‫ﯾﮧ‬
‫ﮨﯿﮟ۔‬ ‫ﮨﺪاﯾﺎت‬ ‫ﺑﺨﺶ‬ ‫ﺷﻔﺎ‬ ‫ذﮐﺮ‬ ‫ﻗﺎﺑﻞ‬ ‫ﻣﯿﮟ‬ ‫اس‬ ،‫ﻣﯿﮟ‬ ‫آﺧﺮ‬
H- ‫ﻗﻨﺪی‬ ‫ﺷﮑﺮ‬

19. 19/19
‫ﺷﻤﺎر‬ ‫ﺑﮯ‬ ‫ﮐﮯ‬ ‫ان‬ ‫اور‬ ،‫ﻣﻮاد‬ ‫واﻟﮯ‬ ‫ﮐﯿﻠﻮرﯾﺰ‬ ‫ﮐﻢ‬ ،‫ﻣﻮاد‬ ‫ﻓﺎﺋﺒﺮ‬ ‫اﻋﻠﯽ‬ ‫اﭘﻨﮯ‬ ‫ﻧﮯ‬ ‫آﻟﻮ‬ ‫ﻣﯿﭩھﮯ‬ ،‫ﻏﺬا‬ ‫ﺑﺨﺶ‬ ‫ﺻﺤﺖ‬ ‫ﻟﯿﮑﻦ‬ ‫دار‬ ‫ﻧﺸﺎﺳﺘﮧ‬ ‫اﯾﮏ‬
‫ﮨﮯ۔‬ ‫ﻟﯽ‬ ‫ﮐﺮ‬ ‫ﺣﺎﺻﻞ‬ ‫ﺟﮕﮧ‬ ‫ﭘﺮ‬ ‫ﻣﯿﺰ‬ ‫ﺑﺪوﻟﺖ‬ ‫ﮐﯽ‬ ‫اﺟﺰاء‬ ‫ﻏﺬاﺋﯽ‬
‫دﯾﺘﺎ‬ ‫ﭨﺸﻮ‬ ‫اورﯾﻨﺞ‬ ‫ﺷﺎﻧﺪار‬ ‫ﮐﮯ‬ ‫اس‬ ‫ﮐﻮ‬ ‫ﺟﮍ‬ ‫اس‬ ‫ﺟﻮ‬ ‫ﮨﮯ‬ ‫ﯾﮩﯽ‬ ‫ﺗﻮ‬ ‫ﺟﺎﺋﮯ‬ ‫ﮐﮩﺎ‬ ‫ﺳﭻ‬ - ‫ﮨﯿﮟ‬ ‫ﮨﻮﺗﮯ‬ ‫ﻣﺎل‬ ‫ﻣﺎﻻ‬ ‫ﺳﮯ‬ ‫ﮐﯿﺮوﭨﯿﻦ‬ ‫ﺑﯿﭩﺎ‬ ‫ﯾﺎم‬
‫ﻣﯿﮟ‬ ‫آﻧﮑھ‬ ‫ﭘھﺮ‬ ‫ﺟﻮ‬ ،‫ﮨﮯ‬ ‫دﯾﺘﺎ‬ ‫ﺑﺪل‬ ‫ﻣﯿﮟ‬ A ‫ﻏﺬاﺋﯿﺖ‬ ‫اﺳﮯ‬ ‫ﺟﺴﻢ‬ ‫ﮨﻤﺎرا‬ ،‫ﮨﯿﮟ‬ ‫ﮐھﺎﺗﮯ‬ ‫ﮐﯿﺮوﭨﯿﻦ‬ ‫ﺑﯿﭩﺎ‬ ‫ﮨﻢ‬ ‫ﺟﺐ‬ ‫ﭘﺮ‬ ‫ﻣﻘﺎم‬ ‫اس‬ ‫ﮨﮯ۔‬
‫ﻃﺎﻗﺖ‬ ‫ﮐﯽ‬ ‫آﻧﮑھ‬ ‫اور‬ ‫ﺑﯿﻨﺎﺋﯽ‬ ‫ﮐﯽ‬ ‫رات‬ ‫ﯾﮧ‬ ‫ﮨﮯ۔‬ ‫ﮨﻮﺗﺎ‬ ‫اﺳﺘﻌﻤﺎل‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫دﯾﻨﮯ‬ ‫ﺷﮑﻞ‬ ‫ﮐﯽ‬ ‫رﯾﺴﯿﭙﭩﺮز‬ ‫واﻟﮯ‬ ‫ﭘﮩﭽﺎﻧﻨﮯ‬ ‫ﮐﻮ‬ ‫روﺷﻨﯽ‬
‫ﮨﮯ۔‬ ‫اﮨﻢ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫رﮐھﻨﮯ‬ ‫ﺑﺮﻗﺮار‬ ‫ﮐﻮ‬
‫ﮨﯿﮟ۔‬ ‫ﺳﮑﺘﮯ‬ ‫ﮐﺮ‬ ‫ﻣﺪد‬ ‫ﻣﯿﮟ‬ ‫دﯾﻨﮯ‬ ‫ﺳﮩﺎرا‬ ‫ﮐﻮ‬ ‫ﺻﻼﺣﯿﺖ‬ ‫ﻣﺰاﺣﻤﺘﯽ‬ ‫ﻃﺮح‬ ‫اﺳﯽ‬ ‫ﯾﺎم‬ ،‫ﻧﺎﻃﮯ‬ ‫ﮐﮯ‬ ‫ﮨﻮﻧﮯ‬ ‫ﻣﺎل‬ ‫ﻣﺎﻻ‬ ‫ﺳﮯ‬ ‫ﮐﯿﺮوﭨﯿﻦ‬ ‫ﺑﯿﭩﺎ‬
‫ﮐﮯ‬ ‫رﮐھﻨﮯ‬ ‫ﺳﺎﺗھ‬ ‫ﮐﮯ‬ ‫اﯾﻤﺎﻧﺪاری‬ ‫ﮐﯽ‬ ‫ﻓﻠﻤﻮں‬ ‫ﭼﭙﭽﭙﺎ‬ ‫ﻣﯿﮟ‬ ‫ﭘﯿﭧ‬ ‫اور‬ ‫ورک‬ ‫ﻓﺮﯾﻢ‬ ‫ﮐﮯ‬ ‫ﺳﺎﻧﺲ‬ ‫اﯾﻦ‬ ‫ﻏﺬاﺋﯿﺖ‬ ‫ﮐﮧ‬ ‫ﮨﮯ‬ ‫ﭘﺮ‬ ‫ﺑﻨﯿﺎد‬ ‫اس‬ ‫ﯾﮧ‬
‫ﮨﮯ۔‬ ‫اﮨﻢ‬ ‫ﻟﺌﮯ‬
‫ﮔﯿﺎ‬ ‫دﮐھﺎﯾﺎ‬ ‫ﻟﯿﮯ‬ ‫ﮐﮯ‬ ‫ﺑﮍھﺎﻧﮯ‬ ‫آﮔﮯ‬ ‫ﮐﻮ‬ ‫ورک‬ ‫ﻓﺮﯾﻢ‬ ‫ﺑﮩﺘﺮ‬ ‫ﻣﺘﻌﻠﻖ‬ ‫ﺳﮯ‬ ‫ﭘﯿﭧ‬ ‫ﮐﻮ‬ ‫ﺟﺲ‬ ،‫ﮨﮯ‬ ‫ﮨﻮﺗﯽ‬ ‫زﯾﺎدہ‬ ‫ﻣﻘﺪار‬ ‫ﮐﯽ‬ ‫ﻓﺎﺋﺒﺮ‬ ‫ﻣﯿﮟ‬ ‫ﯾﺎﻣﺲ‬
‫ﺳﭩﯿﺮوﻟﺰ‬ ‫ﭘﻼﻧﭧ‬ ‫ﻣﯿﮟ‬ ‫ﺷﮑﺮﻗﻨﺪی‬ ‫ﺑھﯽ‬ ‫ﭘھﺮ‬ ،‫ﮨﮯ‬ ‫ﮔﯿﺎ‬ ‫ﭼﻼﯾﺎ‬ ‫ﭘﺮ‬ ‫ﻣﺨﻠﻮﻗﺎت‬ ‫ﺣﺼﮧ‬ ‫اﮨﻢ‬ ‫اﯾﮏ‬ ‫ﮐﺎ‬ ‫ﺗﻼش‬ ‫ﮐﯽ‬ ‫ﺗﮏ‬ ‫ﻣﻘﺎم‬ ‫اس‬ ‫ﮨﮯ۔‬
‫اور‬ ‫ﮨﮯ‬ ‫ﺳﮑﺘﯽ‬ ‫ﮐﺮ‬ ‫ﻣﺘﺎﺛﺮ‬ ‫ﭘﺮ‬ ‫ﻃﻮر‬ ‫ﺣﻔﺎﻇﺘﯽ‬ ‫ﮐﻮ‬ ‫ورک‬ ‫ﻓﺮﯾﻢ‬ ‫ﻣﺘﻌﻠﻖ‬ ‫ﺳﮯ‬ ‫ﭘﯿﭧ‬ ‫ڈﮔﺮی‬ ‫ﺗﺮدﯾﺪ‬ ‫ﻧﺎﻗﺎﺑﻞ‬ ‫ﺑﻈﺎﮨﺮ‬ ‫ﮐﯽ‬ (‫)ﻓﺎﺋﯿﭩﻮﺳﭩﯿﺮوﻟﺰ‬
‫ﮐﺮﻧﮯ‬ ‫ﮐﻢ‬ ‫ﺳﭩﯿﺮاﯾڈل‬ ‫)ﻏﯿﺮ‬ NSAIDs ‫ﺑﺸﻤﻮل‬ ‫ﮨﮯ۔‬ ‫ﺳﮑﺘﯽ‬ ‫ﮨﻮ‬ ‫ﺛﺎﺑﺖ‬ ‫ﻣﺪدﮔﺎر‬ ‫ﻣﯿﮟ‬ ‫اﻧﺴﺪاد‬ ‫ﮐﮯ‬ ‫اﻟﺴﺮ‬ ‫ﮐﮯ‬ ‫ﻣﻌﺪے‬ ‫اور‬ ‫ﮔﺮﮨﻨﯽ‬
‫ﺳﮯ۔‬ ‫وﺟﮧ‬ ‫ﮐﯽ‬ (ibuprofen ‫ﺟﯿﺴﮯ‬ ،‫دواﺋﯿﮟ‬ ‫واﻟﯽ‬
Benefits Spinach,Medical advantages of spinach
Green Line Bus Rapid Transit System
(How did I get rid of diabetes? (English also