A MAN A MAL, A TUAMHLAWM A OL, THATNAK NEI ZET PE-PIN-POH

Pe-pin-poh(Behrum Keuh Pek) hi a tlangpi thu in Asia rammipawl in kan ei bik. India ihsi thok in Bangladesh, Phillipines, Vietnam, China, Burma, Indonesia leh Europe hmun hrekkhat, cuisin America hmun hrekkhat tiangah lar zet in kan ei culci. Kawlram ti men si lo in kanmah Lai khawte umnakpawl khalah nasa tak in kan ei ve siih Kawlhmin ihsi kan lakmi Pe Pin Poh khal hi a tawizawng in P3 ti men sehla thli heu lo deuh men thei.

Chinese (Mandarin)    douya
Filipino                       toge , ulaw , tamyaw
Indonesia                   toge, tauge 
Malaysia                    toge , tauge
Japanese                    moyashi
Khmer(Cambodian)   sondek bondos
Korean                      kong namul
Thai                           thua ngok
Vietnamese                gia (lole) gia do
Burmese                    pe pin poh

Mailai hrangih thatnak a neihmipawl kan zohtlang hnik pei... 

(1)Thluak lam hnatuannak ah a tangkai zet
Folate thahnem tak a si vek in hihi kan thluak hnatuannak hrangih thupi zetmi a rak si.
*An zir suahmi pakhat ahcun rawl eimi ihsi kan ngah theimi folate tha nei mal tuk cu thluak lam buainak tampi a suah thei a si. Thuthimnak, tih a nung zetmi Alzheimar Natnk leh Parkinsan Natnak tivekpawl. P3 khuat khat kan eimi ahhin zaatek 16 folate kan ngah theiih cucu nikhat folate kan ngah tul awm zat a kim thei.

(2)P3 hi naupai lai nu hrangah leh naute hrang khalah thil tha ngaingai a si...
 Folic thacahnak a ngahmal mi nau sen pawl hi kg kim lo leh mal deuh vek in an suak tlangpi theu. Sinan, himi P3 ah hin Vitamin B thahnem tawk tak leh folic thacahnak a neih that ruangah naupai lai nu'i hrang leh a pai laimi a naute hrangah ei in tangkai tak a sinak cu a si.

(3)P3 ahcun ei le in thacahnak tha tak a um na cingin thaunak pakhat hman mi a pe ve lo...
Thau pakhat hman a tello ruangah ziangzat kan ei khalah mi a thau bet ter ve lo lawlaw. Sinan, ei le in ihsi kan ngah theimi thatnak phunphun cu ei le in dang bangin a pe ve thei thotho ko.

(4)P3 hin rawlrialnak lam hnatuan ah tampi mi a bawm thei... 
Fiber timi hi zozo khalih kan tul cio mi a siih mipa hrangah 38grams leh nunau hrangah 25grams tiin nikhat fiber kan ngah tul zat hi bangaw lo in a um. Fiber nei mal hrangah pumpi nomlonak siseh, ei zomi phorhsuah an tul caan tivek ah buainak tete a suak ringring thei. Fiber neimi hrangah pum a dam ih a thawsuah lam khalah zianghman buainak hran dang a um lemlo.

(5)P3 hin tuahmawhawk ih thisen suak tam tuk ding a kham thei...
Vitamin K nei tha zet a si ruangah kan tuahmawhawk caan ih thisen suak tam tuk ding a rak malter thei. P3 khuat khat ah 34.3 micrograms lole zaatek 43 ih tam Vitamin K kan ngah thei. Cucu nikhat ih Vitamin K kan ngah ding awm ang zat tawk ciah hrawng a si.

(6)P3 in kan ruhcang a cakter sinsin thei...
P3 ih tel Vitamin K thotho hin kan ruhcang ih tulmi protein ddat leh calcium ddat pawl hi olsam deuh leh cakvak deuh in a hip lut thei ruangah ruhcang an dam ih an cakvak sinsin. 

(7)P3 in thazang a tlungter bet thei...
Vitamin C nei tha zet a si venak hin milai a cakvak ter in a damcak ter vivo.

Photo : Google