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???? ??? ????? ????? ??? ???? ????? ??? remedial ???? ??? ???? weight 68 kg ?? ?? height 171 cm (5.7 ft) ??? ???? 21 ????? ?? ???? 60 kg weight ???? ??? ???? ??? ???? ???? ??????
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apko high protein cheezein har khane mein badhane hogi. milk, paneer sprouts, dals, soya , nuts, ke jaise. agar aap non veg lete ho to 2eggs daily le sakte hain. uske alawa. doodh ke saath kuch khajoor, ya badam, ya answer ya kela dinein ek baar zaruri lein.
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