Rahnal , sawhnal , hmehnal hi a hmin kan hman dan a bangaw loih kan ei
duh dan tla a danglam theu. A fiangfai in ziangtik kum ah an rak ei thok
(lole) an rak thei thok ti hi theih a si lo nan amalbik ah kum 3500
luan mi ah rawlhmeh ih hman a rak si zo ti a si. Rahnal ei lo ram um lo
khop in a lar ih zo cio ih ei duhmi khal a si.Mak ve maimai in, nauhak laiih kan zir ah Lady Fingers ti a si nan mirang tampi hin himi hmin an thei ve lemlo. Lady Fingers ti ai ah #Okra tin an thei lar deuh sawn ih lar lemlo in #gumbo tiih a kotu khal an um. #Japan khalin Okra tin an ko ve mai theu.
Rahnal a larnak san bik cu a neihmi Vitamin C, Vitamin K leh Folate acid pawl ruangah hin a siih #kiwi rah thawn khal in milai taksa hrangih an thatnak tampi bangaw a um. A hlei ce in ,
- fiber tampi an nei- pumpi hnatuan a bawm
- thisen sukso a kilkhawi
- kan taksa ih tulmi thil thlum hi a tha tawk ciah dingin a zuh bawm
RAHNAL Gram 100 KAN EIMI AH ...
1) Fiber 2.5gm
2) Vitamin C. 16.3milligram
3) Folate. 46 micro grams
4) Vitamin A. 283 international unit, 6%RDA
5) Vitamin K. 40micro gram
6) Niacin(V.B3) 0.9mg
7) Thiamin (V.B1) 0.1 mg
8) Vitamin B6. 0.2mg
9) Magnesium 36mg
10)Manganese 0.3mg
11)Beta Carotene. 225mcg
12)Lutein , Zeaxanthin 516 mg
100gm kan ei in hizat vitamin leh tandat , kan taksa ih tulmi kan ngah ih ei uar tluktu cu um lo lawlaw.
A Thatnak Ci (13) in kan thlir tlang hnik pei... 1) Naupai hrangah uar thei a tha. (Vitamin B a neihmi hin kan taksa sungih cells thar a pung cakter ih cells hlun pawl a kilkhawi ringring. Naute a hrisel ter. Vitamin C,Vitamin B le folate acid a neihmipawl hin pumsungih naute damcak leh hrisel dingin an rak tuamhlawmih nau neih tla a ol phah ti'n mi tampi in an zum.
2) Zunthlum hrangah a tha tuk lala. (Zunthlum neitu.cun rahnal hi pham ciamco mai a tha. Fiber a neihmi leh nutrients a neihmipawl hin kan thisen sungih a ummi (thi thlum" hi an kilkhawi ih zunthlum a demter thei vekin zunthlum cang lo ding khalin mi a kilhim thei.)
3) Kaileng na a bawm. (Mithiam pawlih an hawl hmuhmi , kum 2005 , October thla ih Jilin Medical Journal ih an tarlang dan cun rahnal hin kaileng na cang lo dingin a kilhim thei tin an ngan. Zunthlum nei 50% in kaileng na an nei cih lohli.
4) Pumpi a thiangfai ter. ( Fiber tampi a neih ruangah kan ei le in mi pawl rialcip dingin kan pumpi a bawm. A lut lam lawng a bawm si lo in a suak lam khal a felfai ter.)
5) Pumpina (ulcer) nei rero laimi hrang khalah a tha tuk. Pumpi hma hil vivo dingih vun a thlengawk lai ah himi rahnal hin nasa tak in a rak bawm ih hma dam lohli dingah a tangkai zet.
7) Vun a hrisel ter. (Vitamin C a.neihmi hin kan taksa vun a hningter ih taksa sungih tissue pawl a tuah tha bet. Cumi hin vun a engter ih mi a nonal ter.)
8) Ttawl duh hrangah a tha. (Calorie malte lawng a neih ruangah ttawl duh ih a zuam rero tu hrangah ei tha tak mi a si. )
9) Hriak(thau) leh cholesterol a nei ve lo lawlaw.
10) Protein tampi a neih ruangah mino leh mi lekmi hrangah ei uar a tlak ngaingai. Tha a tlungter in thacahnak khal mi a rak bawm ve thei.
11) Vitamin K a neihmi hin ruhcang a hrisel ter.
12) Vitamin A tampi a neih ruangh mit hrangah thil tha zet siin mit hmuhnak a fiangter deuhdeuh thei. Thahnem tak in mitlam buainak dangdang tla a kilhim thei.
13) Middle East leh South East Asia hmunram pawl ahcun rahnal hin thluak a thiangfai ter ih a cakter tin am zum. Cumi ruangah , cazir lai tampi cun an ei uar in an ngaina zet cuang.
Ei duh dan a bangawk lo vek in a tuah dan khal phun tampi a um thei. A olsamnakbik cun fai takih kholh, hnakphek tii ih tawh, lole kholhfai ta ih sauhhleuh duak khal a poi lo.
*fai tak ih kholh (hmul nei a si ruangah 'tengteng')
*tidai hnong tuk lo ding ih ret thei a tha.
*malte in namte ki thawi lole haathercoihnak thawi dawh ong deuh.
*soya sauce (ngan-pia-yi) tii ih ciah. (al tuk lo dingih ralrin)
*a thak duh hrangah hnakphek phom leh soya sauce rawi.
*fungte ih thul ih rawh.
(thil kang zianghman a tha a um lo ruangah a kang lo dingih kil)
2) Ngapih leh Hnakphek thawi kio.
*fai tak ih kholh. ( hmul neimi a siih ralrin a tha)
*fate te ih tan lole sawl deuh nawn ih ah (sah tuk lo in)
A hnakphek tuah dan....
*hnakphek tum (thak tuk lo pawl) mallai
*khasuan sen mallai
*khasuan rang (na duh rawi, duh lole rawi lo)
*sawhthing maltak te'n
*ngapih mallai
*hnakphek thakpawl (a thak ngainatu hrangah)
-Himipawl hi phom rawi theh ih sitii sa ah kio lawk ding.
-Khasuan rawimipawl an hmin thlang ding tiin kholhfai leh ah-lep ciami rahnal thlak lut top.
-A hmin ceu ding ti hrawng in lang (cawi) lohli sal.
Thulaknak : Internet , online , website
: Nyonya Cook Book (2011,Malaysia)
: Keimai duhdan ih ka tuah theu dan recipe
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