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?????? ????????? ??????????? ????????? ????????: ???????????, ?????????? & ??????????????? ?????????????? ???????????

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Last Updated February 09, 2026
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?????? ????????? ??????????? ????????? ????????: ???????????, ?????????? & ??????????????? ?????????????? ???????????

?????? ??????????? ???????? ??????? ?????? ?????????????? ?????? ??????????? ??????? ?????? ?????????????? ???????????? ??????????? ??????? (pumpkin seeds) ??? ?????? ??????. ???????? ???????????????? ??????? ??????????? ??????? ??????? ???????? ???????? ????????????"????????? ????????? ??????????? ??? ???????. ?????? ???????????, ??????????? ????????? ??????????? ???????, ???? ?????????? ???????? ???????, ?????? ???? ??????? ?????????? ??????? ?????? ???? ????????????? ??????????. ??????? ????????? ???????????, ?????? ??????? ?????????? ?????????? ??????????????"??????????? ????????? ??????? ????? ??????????????????.

??????????? ??????? ??????? ?????

??????????? ??????? (pepitas) ?????? ????????????? ????? ?????????? ?????????? ????????? ???????. ??? ????????, ???? ?????????? ?????????; ??????? ????????????? (light green) ????????? ??????????. ????????? ??????? ???? (nutty flavour) ????? ???? ??????? ????? (raw), ?????? (roasted) ?????? ??????? ????????? ?????????? ????????. ?????, ????, ???????? ??????? ???????????? ???? ???? (garnish) ????????????? ???????.

??????????? ????????? ???????????

??? ???????????? ???? ????????????????

??????????? ??????? ??????????? ?????? ????? ????. ????? ???????? ????????????, ????????? (minerals), ??????? ???????? ????? ????? ?? ?????????? ?????. ??????? ???????????/???????? ???? ????????? (seed kernels) 1 ??? (64 ??????) ?????? ??????:

  • 33.87 ?????? ?????? (protein)
  • 63.27 ?????? ????? ???????? (fat) " ???????????? ???? (unsaturated) ???????????
  • 24.58 ?????? ?????????????? (carbohydrate)
  • 746.58 ???? ????? (kcal) ??????
  • 5.38 ?????? ??????????? (fibre)

?????? ??????????? ????????? ?? ????????? ??????? ?????:

  • ?????????? (Magnesium): 738.3 mg
  • ???????? (Phosphorus): 1620.12 mg
  • ??????????? (Potassium): 1113.66 mg
  • ?????? (Zinc): 10.29 mg
  • ?????????????? (Iron): 20.66 mg
  • ??????? (Copper): 1.91 mg
  • ????????? (Manganese): 4.17 mg
  • ????????? (Selenium): 7.73 mcg

????????, ????????? C, ??????? (thiamin), ????????????? (riboflavin), ??????? (niacin), ????????? B-6, ??????? (folate), ????????? K ??????????? ????? ??????????????.

?????? ?????? ???? (Portion sizes)

??????????? ???????????? ??????? ?????? ???? 1 ??????? (28 ??????) " ?????? ???? ??? ?????? ??? ????? ???????? ????. ???? ???? ??????:

  • 160 ?????
  • 8.6 ?????? ??????
  • 14 ?????? ????????
  • 1.7 ?????? ???????????

???? ?????? ?????? ??????? ????????? ??????????? ????????? ?? ???????? ???????? ??? ??????.

??????????? ????????? ????????

1. ???????? (Diabetes) ???????? ??????? ??????

??????????? ????????? ???? ?????????? ??????? ??? ???????????????? ???? ???????? ???? ????????????????? ????????? ?????????????????? (insulin sensitivity) ?????????????? ???????. ?????????? ????????? ????????? ?????????? ??????? ???? 2 ???????? ???????? ??????????? ????? ??? ???????? ??????????????. ?????????? ?????????? ???????????????? ??????? ????? ??????????.

2. ?????? ????????? (Anti-inflammatory) ????????

??????????? ????????? ???? ?????-?????????????? (antioxidants) ??????? ??? ????? ?????????? ?????? ???? ???????? ??????? ??????. ???????? ?????? ???????????????, ??? ???? ????? ?? ???????? ?????????? ????????????. ????????? ???? ???????????? ???????? ?????????????.

3. ?????????? ????????? (Anti-cancer) ?????????

??? ????????, ??????????? ????????? ???? ?????-?????????????? ??????? ?????????????????? (phytochemicals) ??????? ????? ??????????? (free radicals) ???????????? ??????????????? ????????? ??????? ????? ??????????. ?????????, ??????????? ???? ???????????????? ???????? ?????????? ???????? ??????? ?????? ????????? ????????? ??? ???????????? ????????????????.

4. ??? ???????????? ?????????? ??????

??????????? ????????? ???? ???? (unsaturated) ???????????, ??????????, ??????? ??? ???????????????? ??????????? ???? ???????????, ???? ?????????? ?????????????????, ??? ???? ???????? ??????????? ???????. ????????? ?????????? ???? ?????????? ??????????????????? ?????????.

5. ??????? ?????? ?????????? ???????

??????????? ??????? ?????? (zinc) ??????? ????. ??? ??????????? ?????????????? ?????? ??????? ????? ??????????"??????? ?????????? ??????? ???? ?????? ?????????. ?????? ????????? ?????-?????????????? ???????????? ????????????? ???????????? (oxidative stress) ??????? ????????? ???????.

6. ???? ????????????? ??????

??????????? ????????? ???????????? (tryptophan) ???? ????? ?????? ??????. ??? ?????? ???????????? (serotonin) ?????? ???? ?????? ??????????? (melatonin) ?????? ???????????????"??? ?????-???????? ????????? (sleep-wake cycle) ????????????? ??????. ?????? ?????????? ???? ???????? ????? ????????? ????????????? ??????????????.

7. ??? ???????????? ??????

??????????? ????????? ????????????? ???????? ?????? ?????????? ????? ???????? ??????????? (satiety) ????????? ??????. ?????? ????? ????? ???????????? ????????????? ??????. ????? ??????? ????? ?????? ??????? ???????? ?????? ?????? ???????? ??????? ?????????.

8. ??????? ???????????? ??????????

??????????? ??????? ??????????, ???????? ????? ?????????????? ??????? ????????? ?????????. ??? ??????? ??????????? (bone mineralisation) ???????? ?????????????? (osteoporosis) ??????? ?????? ???????? ??????? ???????.

?????? ????????? ??????????? ???????

  • ??????? ???????? ???????????? ??????

??????????? ??????? ??????????? ?????????; ?????? ????????? ??????? ???????? ?????????????? ??????? ????????????, ????????? ????? ??????. ????? ???? ?????? ??????? ????????? ??????? ?????? ???????????? ??????. ?????????????? ??????? ???? ?????????????? ???? ???????? ????????????? ?????????. ?????? ??????? ???? ????????? ??????? ???????????? ?????????????.

  • ?????? ???????????? ??????????

?????? ????????? ???? ???? ????????????. ??????????? ????????? ???? ?????????????? ???? ????????????? ???? ?????? ????? ???? (anemia) ???????? ???????????. ????????? ???? ?????????? ???? ???????? (leg cramps) ????? ??????? ?????? ??? ????????? ??????? ???????; ?????? ??????????? ????? ???????????? (preterm labour risk) ??????? ?????? ??????????? ?????????????.

  • ???????? ???????????

?????? ????????? ??????????? (constipation) ??????? ?????????. ??????????? ????????? ???? ??????????? ?????? ????????????, ????? ????? ????????? (regular bowel movement) ???????????, ???? ??????? ??????????? ??????????? ??????.

  • ???? ????????? ????????????

??????????? ????????? ??????? ???? ?????? (zinc) ???? ????????? ??????? ?????????????????. ?????? ????????? ?????????? ??????????? ?????? ???? ????????? ??????? ????. ?????? ?????-???????????????? ?????? ?????????????? ??????????, ?????? ??????? ????????? ??????? ????????? ???????.

?????? ?????? ??????????? ??????? ??????? ?????? ???????????

??????????? ??????? ?????? ????????? ??????? ??????? ???????????? ???????. ??? ????????:

  1. ?????? ???? ?????????????: ?????? ????? ?????? ??????? ?????????? ??????? ?????????? (crunchy) ???????????.
  2. ?????????? ???????????: ????????? ???? ???? ???? ????????????? ??????????? (texture) ???????.
  3. ???????? ????????? ??????????????: ??????, ??????, ?????? ??????? ???????????? ???????? ??????????? ???????????.
  4. ????????????? ?????????: 1"2 ???????????? ?????????? ?????? ??????? ???? ???????? ??????.
  5. ????/?????????? ???? ???????: ?????????? ????????????? ??? ?????? ????????.

??????? ????? ?????? ???????, ?????? ???? ??????? ????????? (tolerance) ???????? ???????? ??????? ?????????????. ????????? ???? ?????? ????????? ???? ????????? ?????????.

????????

??????????? ??????? ??????, ???? ???????????, ????????????, ????????? ??????? ??????????? ??????? ????. ??? ??? ??????????, ???????, ??? ????????, ??????? ????? ????????????? ????? ??????. ????????? ??????????? ??? ??????? ????????, ??????, ???? ????????? ????????????? ??????? ??????.

?????? ?????????? ????????? ???????? ???? ???? ???????, Metropolis Healthcare ??? ?????? ??????. ??????? ????????? ???? ??????? ???????????? ???? ??????????, Metropolis ?????????? ??????? ????????? ??????? ?????? ????-??? ??????? ???????????. ?????????? ?????? ??????????? ????????, ?????????? ??????? ????? ????? Metropolis TruHealth ??? ????? ????????????? ???????? ?????? ???????? ??????.

FAQs

??????????? ????????? ??????? ??? ??????????? ???? ????

????? (raw) ?????? ???????/???? ????? ??????????? ???? ?????? (dry roasted) ?????? ??????????? ??????????? ????. ??? ?????? ???????????????? ????????????? ???????? ??????? ??????? ??? ??????????????? ???????? ??????.

?????? ????????? ??????????? ??????? ??????????????

???, ??????? ?????? ????????? ??????????? ??????? ?????????????. ??? ??????????????? ?????????????? ?? ???????? ?????? ??????? ??????? ?????????????? ???????????. ???????????, ?????? ????????? ?????? ???????????? ????????????? ?????? ??????? ????????.

????????? ????????? ???? ??????? ??????? ??????????? ??????? ????????????

?????? ????????? ??????????? ???????????? “?????????” ?????? ???? ????? ????? ?????. ???????, ??? ????? ???????? (?????? 1 ??????? ?????? 28 ??????) ??????? ????????? ???? ????? ??????????? ???? ???????????????? ??? ??????. ?????? ??? ?????? ??????? ??????????? ??????? ??????? ??????????? ???????.

?????? ??????????? ????????? ????? ??????? ????? ??????????? ????????

??????? ???????????, ???? ????? ???????? ???? ?????? ????? ?????? ??????????? ??????? ????? ??????? ????? ???????????? ??????????? ???????. ???????? ??? ???????????? ????? ???????????; ????? ????????? ??????? ???? ??????????? ??????? ??????????????. ???????? ?? ???????? ???????? ?????.

?????? ??? ??????????????? ??????????? ??????? ???????

???. ??????????? ????????? ???? ??????????? ?????? ??? ??????????? ??????? ??????. ??????????? ????? ????????? ????????, ?????? ?????????????????. ??????????? ???????, ??? ??????????? ??????? ??????? ??????? ??????? ???? ????????? ???????????? ?????????? ???? ?????????? ?????????.

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