Bun lehse ngi tip halor kiba bun ki jingmyntoi ha ka liang ka koit ka khiah ba ngi lah ban ïoh na kiba bun jait ki jhur. Hynrei ki don ki katto katne ki jhur kiba jur ka jingdon ki nutrient kiba donkam ban kynthup napdeng ki jingbam ba ngi bam. Uwei napdeng kum kine ki jait jhur u dei u Palong. Une u jhur sla jyrngam u dei uba dap ka jingdon kiba bun jait ki nutrient. U palong u paw ba u don shibun ki vitamin bad ki mineral. Na ka daw ka jingdap bad don kiba bun ki nutrient u dei uba don ka bor ban ïada na kiba bun jait ki jingpang ba shyrkhei bad ai jingmyntoi ruh ha kiba bun ki liang ka koit ka khiah. Une u jhur u riewspah ha ka jingdon ki vitamin kum ka vitamin K, vitamin E, vitamin A bad ka vitamin C. Ki Mineral kum ka folate, manganese, magnesium, copper, phosphorus, potassium, iron, potassium bad calcium ki dei kiba ngi lah ban shem ha une u jhur.
Une u jhur u dei u thymmei halor ka jingdon ka iron kumta lada mad ka jingduna ban don ki haemoglobin ka long kaba donkam ban pynthikna ba phin kynthup ban bam lang ïa une u jhur. Kumjuh ruh ha ka jingpaw ba u riewspah ha ka jingdon ka magnesium u long uba kongsan na ka bynta ka jingmyntoi ki dohksah bad ka jingtreikam jong ki ksaid thied, ka jingpynbiang halor ka jingtied jong u klongsnam, ka jingaibor ïa ka bor met bad ka jingpynbiang ka blood pressure. Ym tang katta, une u jhur u riewspah ruh halor ka jingdon ka vitamin A kaba lah ban ai jingmyntoi na ka bynta ka sniehdoh bad u ñiuhkhlieh.
Kine harum ki jingmyntoi ba ngi lah ban ïoh na une u jhur :
Ka koit ka khiah u klongsnam : Ka Folate kaba don ha une u jhur ka dei kaba lah ban ai jingmyntoi halor ka koit ka khiah jong u klongsnam. Ka jingdon ka magnesium ha une u jhur ka lah ban pynduna halor ka jingkiew ka blood pressure. Dei halor kane u paw ba ai jingmyntoi hapdeng kito kiba don ka jingpang klongsnam.
Ka koit ka khiah jong ki Syieng : Une u jhur sla jyrngam u dei u thymmei halor ka jingdon ka calcium bad ka vitamin K. Ka mineral calcium bad kane ka vitamin ki dei napdeng ki nutrient kiba kynsai halor ka koit ka khiah jong ki syieng. Ki dei kiba lah ban pynjur ka jinglumthup jong ki syieng bad pynduna halor ka jingkdiah jong ki. Kumta kito ki briew kiba don ka jingpang ba ktah ha ki syieng ba la tip kum ka osteoporosis ki donkam ban kynthup ïa une u jhur napdeng ki jingbam ba ki bam.
Ka jingmyntoi na ka bynta ki khmat : Ka Lutein ka long kawei napdeng ki nutrient kaba kongsan kaba ngi lah ban shem ba don ha une u jhur kaba ïarap ban khanglad halor ka jingpang ba ktah ha ki khmat kum ka cataracts bad lah ban ïakhun pyrshah halor ka jingshah ktah ki khmat hapdeng ba la noh ka rta, kaba long ka daw ba hakhmat ba wallam ka jingmatlah jong kiba bun ki tymmen briew. Kumjuh ruh ka jingdon ka vitamin A ha une u jhur ka ïarap ban pynkoit naka jinglong tyrkhong jong ki khmat, ka jinglong dait bad ka jingdon ka ulcer.
Ka jingmyntoi halor ka jingtylliat jingbam : Ka jingkynthup ban bam ïa une u jhur ka dei kaba lah ban ai jingmyntoi halor ka jingtylliat jingbam, ka ïada n aka jingeh kpoh bad kyntiew ka koit ka khiah jong ki nier tylliat jingbam. Phi lah ban kynthup ïa une u jhur hapdeng ka jingbam ki sandwich, ka syrwa, ka jingkhleh ki jhur im ne kum uwei napdeng ki jingbam ba lah ban pynkdang.
Ka jingriewspah ban don ka Fiber : Une u Jhur palong u dei uba riewspah ha ka jingdon ka fiber uba ïarap halor ka jingtehlakam ka jinglong thngan bad khanglad na ka jingbam palat ha ka bam kaba bud. Ka Fiber ka dei kaba ju paw ba don jingïadei ruh halor ka jinglah ban pynhiar ka jingkhia hapdeng ba ka lah ban pynneh ka jingkdang.
Ka koit ka khiah jong ka sniehdoh : Kumba long lang kiwei pat ki jhur sla jyrngam, une u jhur u dap da ka jingdon ki antioxidants, kiba paw ba ki long kiba kongsan n aka bynta ka jingheh jingsan jong ki cell ha ka sniehdoh bad kyntiew ka koit ka khiah ka sniehdoh. Kiwei de ki jingmyntoi ba lah ban ai n aka bynta ka sniehdoh ki kynthup halor ka jingjur ban pynmih ki collagen, kiba ïarap ban pynkhlaiñ ïa ki capillaries n aka bynta ka sniehdoh kaba jlih. Ha kajuh ka por kine ki dei kiba ïarap ruh ban pyllait na ka jingmih ñiangmong, ka jinglong sti ka sniehdoh. Ka Vitamin A kaba don ha une u jhur ka ïarap ban pynneh ka jinglong sngem ka sniehdoh bad ïakhun pyrshah ka jinglong tyrkhong bad na ka psoriasis.
