Haba ngi pyrkhat shaphang kita ki jhur kiba bang, u phul kubi u long uwei pat na ki jait jhur uba ai jingmyntoi ïa ka koit ka khiah ban pynwandur ruh ïa ka sniehdoh. Tangba nangta ruh ngim ju pyrkhat ïa kino kino kita ki jingmyntoi ba ïoh na ka bynta ka koit ka khiah haba ngi pyrkhat ïa kita ki jingbam. U phul kubi u dei na ka longïing cruciferous.
U don shibun bha ki jingmyntoi na ka bynta ka koit ka khiah. Une u jhur u don ka sulphur kaba bha ba kyrshan bad ïarap ïa ka jingaibor bad treikam jong u dohnud na ka bynta ban pynduna ïa ki toxins ne kita ki kynja jakhlia ne ba long bih. Ki cruciferous ki don ïa kata ka bor na ka bynta ban ïada na ki jingpang cancer.
1. Kyntiew ïa ka koit ka khiah u klongsnam bad ka shadem.
2. Pynduna ïa ka jingbun cholesterol, u don bun ki nutrient bad fiber. Ka fiber ka ïarap ha kaba pynduna ïa ka jingbun ka cholesterol ha ka met.
3. Tei ïa ka Immune system ba shait ba khlaiñ, u ron ruh ïa kita ki antioxidant. Ki antioxidant ki treikam kum ka anti-inflammatory ne ka jingïaleh pyrshah ïa ka jinglong tyrha ne at ha ka met bad ki ïarap ïa ka immune system ne ka bor ïaleh pyrshah jingpang ka met.
4. Kyntiew ïa ka jingheh jingsan jong i khyllung ba dang pun ha kpoh, u don shibun bha ka folate bad kiwei kiwei ki vitamin, kum ka vitamin A bad vitamin B, u iarap na ka bynta ka jingheh jingsan jong ki cell. U don ruh ia ka vitamin C. Kumta ki longkmie ba armet la kumno kumno ki dei ban bam shi pela u phul kubi man la ka sngi.
5. Ka tyllong ba don bun bha ka calcium. Ka calcium ka ïarap na ka bynta ki shyieng bad ki bniat kiba khlaiñ bad ka bor treikam kaba pyniaid beit ïa ki nerve impulses.
6. U don ki mineral, kum ka zinc, manganese, phohphorus, magnesium bad kumjuh ruh ka selenium bad sodium. Kine ki mineral kiba don ha u phul kubi ki long kynthup -.
(a) Ka Zinc – ka ïarap ha kaba pynmih ïa ki cell kiba thymmai bad kumjuh ruh ha kaba pynkhiah ïa ki dak mong.
(b) Ka Magnesium kaba ïarap ïa kita ki jalyngkhiang ne ki parathyroid gland kiba pynmih ïa ki hormone ba donkam na ka bynta ki shyieng ba kin treikam ha ka rukom kaba biang.
(c) Phosphorus- ka ïarap ha kaba pynkhlaiñ ïa ki shyieng.
(d) Selenium- ka ïarap na ka bynta ka jingtreikam kaba kham biang jong ka immune system.
(e) Sodium- ka ïarap na ka bynta ban pynbiang ïa ka jingdon jong ka um ha ka met.
(f) Manganese- ka ïarap ha kaba pynmih bad pyntreikam ïa kita ki enzymes.
7. Pynduna ïa ki jingma na ka jingpang cancer – kum ka nuksa: lung cancer, breast cancer, bladder cancer. Kiba bun na ki jhur na ka longïing cruciferous ki don jingïadei ha kaba pynduna ïa ka jingma na ka jingpang cancer, kum u broccoli bad kiwei.
8. Ïarap ban pynduna ïa ka jingsngaid ba ki vitamin kiba thang lane pynum ïa ka khleiñ. U don ïa ka folate kaba pynduna ïa ka jingkhia ne jingsngaid. Shi pela u phul kubi u don kumba 30 calorie. U long uwei na kita ki jingbam bym don starch ïa uba lah ban bam ha ka jingbun ba khlem don pud.
9. Pynkhuid ïa ka jakhlia ha ka met bad jingtreikam bha ka ka enzymes ha u dohnud ha kaba pynkhuid ïa ki jakhlia ha kiba bun ki dohjem ba don hapoh ka met bad kumta ka ïada ïa ka bor treikam jong ka met na kino kino ki jingma.
10. Pynkhlaiñ ïa ka jingdon jong ka vitamin K hapoh ka met. Pynbun ban bam ïa u jhur phul kubi ha ka jingbam ba man la ka sngi. Ka vitamin K ka don ïa ka bynta kaba kongsan bha ha kaba pynheh pynsan ïa ki shyieng naba ka ïarap ha kaba pynmih bad pynheh pynsan ïa ki cell jong ki shyieng.
Ka vitamin K hapoh ka met ka iada na kino kino ki jingphlei snam haba jia ka jingmong ne jingmynsaw. Kane ka long namar ba ka vitamin K ka don ïa ka bynta treikam kaba kongsan bha ha kaba pynlang ne pynlong rben ïa ka snam.
11. U phul kubi u don ïa ki antioxidant, kiba treikam kum kita ki bor ba ïaleh pyrshah ïa ka jingring sti ne ring tymmen ka sniehdoh.
12. Ka vitamin C bad manganese ha u phul kubi, ki dei kita ki antioxidant ba khlaiñ bor bha. Ki antioxidants ki kyntiew ïa ka jingbun jong ka oxygen ha ka snam bad pynkhlain ïa ka metabolism.
Ka metabolism ba sted bad ba shait ba khlain kan ïarap ban tylliat da kaba suk ïa ki jingbam bad ïoh ïa baroh ki nutrition na ka bam. Katta nang bun ka oxygen ha ka snam, katta ruh nang bun kita ki mineral, ki jakhlia ba longbih kin mih na ka met. Ka sniehdoh ka kylla long kaba shait ba khlaiñ.
Katto katne na ki dak ki shin jong ka jingbym shait bym khlaiñ ka sniehdoh ki long, ka jingmih ñiangmong, pyrshen, ñiangdait bad paitpdang. Lada mad ïa kine ki dak ki shin, ka dei ka por ban shim ïa katto katne ki lynti ba donkam. U phul kubi u lah ban ïarap ban lait na kine ki jingshitom sniehdoh.
