Ki Jhur ki jhep

[ba bteng]

1. Ka vitamin A — Baroh ngi tip baki jhur ki don kyrhai ki vitamins ha ki bad ki jhur kiba don iaka vitamin A ki pynioh iaka khmat bad ka sniehdoh kaba koit ba khiah bad iarap ruh ban iada mar pyrshah na ki jingsniew ki khmat bad ka sniehdoh.
2. Ka Vitamin C — ki jhur ba don bun ki vitamin C ym tang baki iarap ban ioh iaka met ba koit ba khiah hynrei ki iarap ruh haba don ka jingshah ot ne mynsaw bad haba bam iaki jhur kiba kyrhai ka vitamin C ki iarap ruh ban ioh iaki bniat bad ki dohbniat kiba koit ba khiah bad haba phi don iaki bniat kiba bha phi pah ban kjit ne nguid iaki kynjah ba eh.

Kumno ki jhur ki jhep ki lah ban ai jingmyntoi haka liang ka koit ka khiah:—- 1. Ka jingbam iaki bam ba bun ki jhur ki jhep bad ki soh kiba kynthup shi bynta ia baroh ki jait bam ba tei iaka met ki lah ban pynduna na ki jingma ban ioh ia ka jingpang klongsnam, kynthup ruh iaki heart attack bad ka stroke. 2. Balei ki jingpang ki kharoi haka met. Dei namar baka met ka tyrkhong bad prum noh. Te haba ngi bam iaki jhur bad ki soh kiba kynthup iaki jingbam kiba tei iaka met ki lah ban ialeh pyrshah ia baroh ki jait jingpang khamtam ki jait jingpang cancers kiba kharoi haka met lyngba ka jingtyrkhong jong ka met.

1. Phi tip ba ki fiber ki kynthup lut haki jhur ki jhep bad ki soh baroh. Namarkata ban bam ia baroh ki jait jhur ki lah ban iarap pyllait naka jingma jong ka jingsngaid palat, ka jingpang shadem bad ka Type2 diabetes.
2. Kumba la kdew haneng don bun jait ki jhur ki jhep bad ki soh kiba don kyrhai ka potassium. Ban bam iaki jhur bad ki soh ba bun potassium kilah ban pynduna ruh iaka blood pressure bad ki lah ruh ban pyllait naki jingma ban don ki maw haki khyllai(kidney) bad ki iarap ruh ban pynduna naka jing thut ne duh noh ki shyieng.
3. Kat kum ka jing khein kyllum la shem ba bun na ki jingbam baphi bam ki dei kiba don bun ki calories. Namarkata phi dei ban bam shibun ki jhur ki jhep namar ki lah ban ot shi pela ka calories haka jaka kiwei pat ki jingbam ba bun calories kiba lah ruh ban long kiba donkam naka bynta ban iarap pynduna iaki jingbam ba phi sngew tynnad ban bam kiba don bun ki calories.
   Shuwa ban pynkut hangne phi dei ban sngewthuh naduh ki khynnah haduh kiba la rangbah kumno ki jhur ki iarap tei iaka bormet baroh. Ym tang ba ki ai iaka met kaba koit ba khiah hynrei ki pyllait naki jingma ban ioh iaki jingpang ha ka met haki por ban dang wan bad ruh ka rta ban imslem.