Ki jhur ki jhep

Kong Linda Kongwang

Balei ka long kaba donkam ban bam ia ki jhur?

Ban bam ia baroh ki jait jhur ka ai jingmyntoi ha ka liang ka koit ka khiah —– Ki briew kiba mlien ban bam bun ki jhur bad ki soh kiba dei ki bynta jong baroh ki jait bam ba tei met ki kham duna naka jingma ban ioh iaki jingpang ba har rukom. Ki jhur ki jhep ki ai iaka jingbam kaba tei iaka bormet bad kaba donkam eh naka bynta ka koit ka khiah bad ban kyrshan iaka bormet. Kumno ka jingbam iaki jhur ki jhep ka tei iaka bormet — Bun Ki jhur ki jhep kidei kiba duna lypa ka khein bad ka calories. Ym don uwei ruh u jait jhur u ban don iaki cholesterol, hynrei dei ki jingber pynbang ne ki masala kiba pynbun iaki khlein, ki calories bad ki cholesterol. Ki jhur kidei Ki thymmei kiba donkam eh naka bynta bun jait ki jingbam batai iaka met, kynthup iaki potassium, dietary fiber, folate (folic acid), vitamin A bad vitamin C.

1. Ki jingbam kiba kynthup ia ki potassium — Ki jait jhur badon bun ki potassium ki iarap ban iada iaka blood pressure. Ki thymmei jong ki jhur kiba don potassium ki kynthup ia ki phan thiang, ki phan lieh, ki presbin balieh, ki sohsaw, soya beans, u bit jyrngam, Lima beans, u kidney beans bad u tyrso. Ki kynthup ruh iaki jing khleh na u sohsaw kumki sauce bad ki umsohsaw. Ka jingbam iakine ki jait jingbam ba don bun ki potassium kan kyntiew iaka koit ka khiah bad lait ruh naki jingma ban kiew kynsan ka snam.
2. Ki dietary fiber — Ki fiber na ki jhur kidei ki bynta jong baroh ki jait bam ba tei iaka bor met. Ki iarap ban pynduna iaka jingthew haka blood cholesterol bad pyllait ruh naka jingma hakaba iadei bad ka jingpang klongsnam. Ki fiber ki long Ki ba donkam bha naka bynta ka jing treikam bha ki snier haba leit shong khyndew ne painkhana. Ki iarap ruh ban pynduna naka jing set ka kpoh bad dap lyer (diverticulosis). Ki jingbam ba kynthup iaki fiber kum ki jhur ki jhep ki iarap ban pynbiang iaka met ka phad bad pynduna iaka calories haka met.
3. Folate (Folic Acid) — Ki jhur kiba don iaki folate ki iarap iaka met ka phad ban thaw iaki red blood cells haka met. Ki kynthei kiba dang lah ban kha khun ne armet ki donkam ban bam iaki jhur kiba kynthup bun ki folate haki jingbam. Ki doktor kiba pule bniah shaphang ka rukom bam haka por armet ki ong kumba 400mg jong u synthetic folic acid lah ban pyndonkam ban pyndap bam iaki longkmie kiba armet. Kine ki lah ban pyllait ma ki jingshah ktah jong ki neural tube defects, spina bifida bad ki anecephaly haka por armet. Namarkata ki long kmie kiba armet ki dei ban bam thikna iaki jhur ki jhep ban ioh iaka met ka phad kaba koit ba khiah ialade bad iaki khun ba dangpun ruh. [yn dang bteng]