Ei le din mi pawl ahhin zeitin dah Vitamin pawl tlau lo dingin le a mah kokek in Vitamin a ngeihmi kan ei khawh nak ding ahcun chumhchuan ningcang hi thiam a rak herh ngai ve,  Laimi rawlchumh ning in cun Kokek in ai ngeihmi Vitamin pawl kha kan sung dih ko hih..

1.. Facang

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Facang kha Tii in tawl tik ah sau nawn hnuai I tawl lo ding asi. Cun Voi tampi tawl cu a thiang nain Tii voi hnih cung cu tawl lo ding asi. Zei ruang ah tic un Ti in sau tuk tawl le voi tam tuk tawl nak nih kokek in facang nih ai ngeihmi Vitamin B1 dat a tlau khawh caah asi.

2.. Tisik anhnah

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Tisik anhnah chuan tik ah tuah hmasa dingmi cu Tii kha tlok lak in so hmasa a herh, cu tisa tlok mi ahcun peih.  Cun a chin kha tha tein chin, a khu kha chuahter lo ah a tha, cun anhnah pawl na peih khawh ah khan Cite tlawmpal in peihpiak, Cite nih vitamin dat a khu in a zuang dingmi kha a kham khawh caah asi.

3.. Hangso ning

Hangso mi kha sau tuk tiang mei cung ah na chiah I hmin cikcek in na so asi ahcun Vitamin B le C kokek in ai ngeihmi kha a tlau kho, cu caah hangso mi kha a hmin ka te bak ah ei khawh colh ahcun a tha..

4.. Cawhnuk

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Vitamin B2 hi Ni he ai tontik ah a tlau fawi ngai mi asi, cu caah cawhnuk dur khaw nitlang lak ah chiah bak lo ding asi, cawhnuk dur kha nitlang lak I chiah ahcun kokek in Vitamin B2 a ngeihmi kha a tlau khawh caah asi.

5.. Aalu

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Aalu cu chumh I ei ah a tha bik. Chumh dih in Nen I ahcun kokek in ai ngeihmi Vitamin C kha a tlawmter deuh. Aalu 100 g kha suimilam pakhat chung chuan ahcun Vitamin C 2.5 mg a tang I, chuan sa mi kha van nen I minutes 30 tluk hrawng van kio than ahcun Vitamin C kha 0.5 mg lawng a tang.

Credit: Good Health

 

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