Antam hi mizo chawhmeh lar ber leh hlun ber zing ami pakhat a ni awm e. Bazarah han kal ila, a hunlai na na na chuan antam lei tur a tam theiin, chhungtin deuh thawin antam tel kan khai haw tel deuh zel mai. Antam hi kan duh hle a, kan chhum a, kan kang a, kan bai bawk. Vawksa chhum nena thlak pawlh te hlei hlei hian a tui lehzual a, vawksarep nen pawh a tui viau tho mai. Tam-um pawh hi hang tui tak a ni ringawt. A engti ang pawhin siam ila, a tui em em vek zel mai.
Antam hi chi hrang hrang a tam hle a. A hnah ei chi te, a par ei chi te, a bulbal ei chi te a awm a. A hnah rau rau ah pawh, a hela ei theih te, a chhum hmin hnua ei chi te a awm leh a. Tun tuma kan sawi ber hi chu a hnah ei chi antam hi a ni bik a. Antam kan han tih tawp hian antam hnah hi a kawk nghal bik deuh reng reng a.
Antam hi chi hrang hrang a tam hle a. A hnah ei chi te, a par ei chi te, a bulbal ei chi te a awm a. A hnah rau rau ah pawh, a hela ei theih te, a chhum hmin hnua ei chi te a awm leh a. Tun tuma kan sawi ber hi chu a hnah ei chi antam hi a ni bik a. Antam kan han tih tawp hian antam hnah hi a kawk nghal bik deuh reng reng a.
Antam huan
Antam hi thlai chin nuam leh awlsam tak mai a ni a. A tiak tantir atanga a rah a chan vek hma loh chu chawhmeh tha tak a tling thei a. Plot zimte ah pawh ei khawp a thar theih mai thin. A chinna hmun tur lei sawisak lai hi a hahthlak lai ber chu a ni deuh mai awm e. Duhtawka lei sawisak hnuah lei kan tihuh a, antam chi kan theh tawp a, a lo tiak ve mai thin. Thlai chin awlsam tak, hmun heh si lo a ni a, chin tawh hnuah pawh enkawl a hautak lo em em hle a ni.
Antam hi thlai rau rau ah chuan a daihzai ber pawl anih ka ring hial mai. A tiak tantir atangin kan suat thawl tan a; a tiak tantir, hnah 4/5 emaw vel nei kha a zung chawpin kan chhum a, a ei theih tan der mai. Chutah a lo thang liana, a hnah kau kan sik leh a. A kung dawng lian tha kan sik leh a, kan sihna hnu a chang karah a rawn chawr leh mai a. Chumi hnuah a lo par ta a. A par lai pawhin a ei kan thulh chuang lo. A rah tantirh ah, a rahno nen a kuangin kan chhum hnawk mai a, a la ei theih viau zel tho thin. A rah a chan hma chuan kan ei mawlh mawlh mai a ni deuh ber e. Antam chhum hang ah hian chakna a lo tam riau a. A hnuaiah hian antam chhum hang emaw a hela ei emaw ina chakna a pai thenkhat ka han tarlang ang e.
Antam a chakna awm te:
Antam hnah ah hian kan taksa tana chawtha tam tak a awm a. Lehkhabu hrang hrangah leh website hrang hrang ah te antamin chakna a pai zat an ziak a inang chiah lo thin a. A species azir pawh a ni thei a, an zirna hmun a danglam vang a ni thei a, tin, a antam hnah dawng that leh that lohah a innghat thui hle bawk ang chu.
Antam hi thlai chin nuam leh awlsam tak mai a ni a. A tiak tantir atanga a rah a chan vek hma loh chu chawhmeh tha tak a tling thei a. Plot zimte ah pawh ei khawp a thar theih mai thin. A chinna hmun tur lei sawisak lai hi a hahthlak lai ber chu a ni deuh mai awm e. Duhtawka lei sawisak hnuah lei kan tihuh a, antam chi kan theh tawp a, a lo tiak ve mai thin. Thlai chin awlsam tak, hmun heh si lo a ni a, chin tawh hnuah pawh enkawl a hautak lo em em hle a ni.
Antam hi thlai rau rau ah chuan a daihzai ber pawl anih ka ring hial mai. A tiak tantir atangin kan suat thawl tan a; a tiak tantir, hnah 4/5 emaw vel nei kha a zung chawpin kan chhum a, a ei theih tan der mai. Chutah a lo thang liana, a hnah kau kan sik leh a. A kung dawng lian tha kan sik leh a, kan sihna hnu a chang karah a rawn chawr leh mai a. Chumi hnuah a lo par ta a. A par lai pawhin a ei kan thulh chuang lo. A rah tantirh ah, a rahno nen a kuangin kan chhum hnawk mai a, a la ei theih viau zel tho thin. A rah a chan hma chuan kan ei mawlh mawlh mai a ni deuh ber e. Antam chhum hang ah hian chakna a lo tam riau a. A hnuaiah hian antam chhum hang emaw a hela ei emaw ina chakna a pai thenkhat ka han tarlang ang e.
Antam a chakna awm te:
Antam hnah ah hian kan taksa tana chawtha tam tak a awm a. Lehkhabu hrang hrangah leh website hrang hrang ah te antamin chakna a pai zat an ziak a inang chiah lo thin a. A species azir pawh a ni thei a, an zirna hmun a danglam vang a ni thei a, tin, a antam hnah dawng that leh that lohah a innghat thui hle bawk ang chu.
Taksa tana chawtha, antam 100g ina a pai zat chu:
Nutrients Nutrient Value Percentage of RDA
Energy 26 Kcal 1%
Carbohydrates 4.9 g 4%
Protein 2.70 g 5%
Total Fat 0.20 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.30 g 9%
Vitamins
Folates (folic acid) 187 mcg 47%
Niacin 0.800 mg 5%
Pantothenic acid 0.210 mg 5%
Pyridoxine 0.180 mg 14%
Riboflavin 0.110 mg 8%
Thiamin 0.080 mg 7%
Vitamin A 10500 IU 350%
Vitamin C 70 mg 117%
Vitamin E 2.01 mg 13%
Vitamin K 497.3 mcg 414%
Electrolytes Sodium 25 mg 2%
Potassium 354 mg 7.5%
Minerals
Calcium 103 mg 10%
Copper 0.147 mg 16%
Iron 1.46 mg 18%
Magnesium 32 mg 8%
Manganese 0.480 mg 21%
Selenium 0.9 mcg 1.5%
Energy 26 Kcal 1%
Carbohydrates 4.9 g 4%
Protein 2.70 g 5%
Total Fat 0.20 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.30 g 9%
Vitamins
Folates (folic acid) 187 mcg 47%
Niacin 0.800 mg 5%
Pantothenic acid 0.210 mg 5%
Pyridoxine 0.180 mg 14%
Riboflavin 0.110 mg 8%
Thiamin 0.080 mg 7%
Vitamin A 10500 IU 350%
Vitamin C 70 mg 117%
Vitamin E 2.01 mg 13%
Vitamin K 497.3 mcg 414%
Electrolytes Sodium 25 mg 2%
Potassium 354 mg 7.5%
Minerals
Calcium 103 mg 10%
Copper 0.147 mg 16%
Iron 1.46 mg 18%
Magnesium 32 mg 8%
Manganese 0.480 mg 21%
Selenium 0.9 mcg 1.5%
Zinc 0.20 mg 2%
Phyto-nutrients
Carotene-ß 6300 mcg --
Lutein-zeaxanthin 9900 mcg --
Phyto-nutrients
Carotene-ß 6300 mcg --
Lutein-zeaxanthin 9900 mcg --
He website http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2490/2 ah phei chuan a nutritional value hi an ziak kimchang khawp mai. Antam ei hi a lo inchhirawm loh khawp dawn mai. Tuk-zan pawhin ei dawn ila a lo pawi lo hle dawn anih hi.
I.U. = International Unit (Hei hi vitamins hrang hrang leh hormones teh nan an hmang thin)
RDA = Recommended Dietary Allowance (Hei hi nitina chawtha kan mamawh zat a ni a. A chung ami khi kan en chuan antam 100g hian kan chawtha mamawh zat atangin eng per cent nge a ken tel kan hmu thei ang. Folic acid bik khi lo en ta ila. Folic acid kan mamawh zat atanga 47% chu antam 100 g atangin kan dawng thei tihna a ni e. Khi khi average % a ni a, RDA hi kum zat a zir leh kan buk rih zawng azirin a danglam thei tih hriat tur a ni.)
I han chhui zau law law ang hmiang:
RDA = Recommended Dietary Allowance (Hei hi nitina chawtha kan mamawh zat a ni a. A chung ami khi kan en chuan antam 100g hian kan chawtha mamawh zat atangin eng per cent nge a ken tel kan hmu thei ang. Folic acid bik khi lo en ta ila. Folic acid kan mamawh zat atanga 47% chu antam 100 g atangin kan dawng thei tihna a ni e. Khi khi average % a ni a, RDA hi kum zat a zir leh kan buk rih zawng azirin a danglam thei tih hriat tur a ni.)
I han chhui zau law law ang hmiang:
Mipa puitling, kum 36 mi in nitina chawtha a mamawh atang hian i han chhui hlek ang hmiang.
Mipa puitling, kum 36 mi hian nitin vitamin C 90mg a mamawh laiin antam gram 100 ah hian vitamin C 70 mg a awm. Thisen siamtu pawimawh tak iron pawh 8mg a mamawh laiin antam 100 g ah hian 1.46mg a awm. Calcium 1000mg lai a mamawh laiin antam 100g ah hian Calcium 103mg lai a awm bawk. Vitamin E 15mg a mamawh laiin antam 100g ah hian 2.01mg lai a awm bawk. Vitamin A phei hi chu kan taksaina a mamawh aia tam daih antam hian a pai nghe nghe. Calories leh fats a pai tlem em em a, cholesterol phei chu a pai tello nia hriat a ni. Chutih laiin fibre erawh a pai tha thung. Antam ah hian cholesterol a awm miah loh avangin thisen sang nei thin tan a tha hle a, zamna leh hlauhna tel hauh lovin, duhtawkin a ei theih.
Carotene-ß leh vitamin C leh vitamin E te hian taksa atangin free radicals an thaibo thei a. Chuvang chuan anti-oxidants tha tak an ni. Heng antioxidants tangkai tak tak te hi antam ah hian an tam hle a. Taksaa free radicals lo insiam thin te hian DNA leh cell membrane an tichhe thin a, chu chuan cell a tihlum thei thin. Heng antioxidants te hian cancer cells insiam tur lakah taksa nasa takin a venghim thei nia ngaih a ni bawk.
Tunlaiah chawhmeh man a to tawh hle a. Antam tel khat pawh Rs 20 in kan lei ta. Antam hi tuk-zan pawhin hmeh ila, ka hne lem hlei lova. Mahse tuk-zana hmeh reng tur lei tur erawh chuan pawisa a hek ve deuh. Chhungkaw ei khawp lek thar tur chuan antam huan hi neih zau a lo ngai lem lo. Hetia kan ngaih mai ai hian antam hi a lo hlu hle a, taksa tana chawtha kan mamawh tam tak a pai avang hian tui ti vak lo chung pawha ei uar deuh deuh zir a ngai dawn anih hi.
Ka chawhmeh duh lutuk i rawn post leh ta tlat mai! Chawhmeh bazara ka kal chuan ka lei haw ngei ngei. French (feren) antam leh kuangphek (a dikin ka hria!) hi tui ka ti zual a, zikhlum pawh hi a tui khawp mai, a bikin a chhumin.
ReplyDeleteVitamin chu a lo pai tam hle mai. Mahse, keimah atanga a lan danah chuan, pumpui chak lo leh tha lo, ulcer tan chuan ei tam loh a thain ka hria. A hmin chiang lo ngat phei chuan pum a tina relh relh thin a, awm a tinuam lo. Mahse, ka ei lo thei lo! Ka chawhmeh duh lutuk chanchin chipchiar chhiar tur ka hmu chu ka lawm hle mai.
Antam hi ahming atang ngawt pawhin ka zuar thin tih ka inhrechhuak fo thin. Antam ngaina tak ka ni hrim2 mai.
ReplyDeleteI information rawn ziah tel khi ka duh lutuk, hrisel tur chu a ni hrim2 alawm, fresh greens kha a ni hrim2 a :)
Helamah hian tualto Antam atam thin a, tunah a rawn tiak leh tep ang. A chi ka makpa ka pe teuh a Aizawl lamah ti tiak thei tak maw. A hang tui em em mai lehnghal a.
@TS-a:
ReplyDeleteI comment a ngaihnawm e. Digest harsa i han sawi ta sa sa, sawi belh hlek ang aw.....Sa, bawnghnute leh artui te hi paitawih an harsa a, thlai erawh paitawih an awlsam. Thlai reng reng hian an cellwall an nei a, chu cellwall chu cellulose molecules ina a siam a ni. Chu chu mihring hian kan pai tawih hleithei lova. Mahse chhum hmin chuan pai tawih a awlsam em em thung. Be lam chi (legumes) reng reng hian oligosaccharides an pai tam avangin paitawih an harsa bik a. Broccoli leh zikhlum, a hela ei pawh hi taksa tana a that viau rualin oligosaccharides an pai tam vangin paitawih an harsa. Spices lampang te hi paitawih an har bik bawk. Thlai ah pawh starch pai tam ho, heng alu ang te hi paitawih an harsa bawk. Antam chhum hi thlai digest harsa bik group ah chuan an tel lo asin.
@HV-a:
ReplyDeleteTualto antam i tih chu, chin ni miah si lova, ram hnim ang maia lo to tawp hi em ni i tih chu? A va tha awm ve. Helamah chuan tha ve thei tak ang maw le.... Kan local variety pangai tampui leh tamkawr hi a tui ka ti mang tlat lo nia. Chu ai chuan kauphek (bawng-an) leh feren-an hi a tui ka ti thin. Antam ngap deuh deuh zawrh an ching thi hi, a chang chuan ka haw deuh thin.
Antam hi thlai tha tak ani ang, Rome ho khan an ching uar hle niin an sawi ka hre tawh tlat. Antam chhum tuihang dai raih mai han hawp rik hraih hraih te hi a mizo dish bik riau asin.
Naupan lai atang tawh a, "Tinge Antam tuihang hi Bazarah te hian an zawrh thin loh le?" tia nu leh pa hnenah zawt chut chut thin kha ka ni ve a, tun thleng pawh hian ka la duh khawp mai. Antam tuihang leh Sa kan a awm phawt chuan ka lungawi tawk viau zel a ni :D
ReplyDelete@Dawldanga:
ReplyDeleteAntam tuihang hi mizopa hrawkah chuan a tui viau zel chu anih hi maw. Kan chawhmeh duh em em in heti taka kan taksa tana chawtha a lo pai hi, a vanneihthlak ka ti khawp mai.
Kei chu Feren hmin chiang lo ka ei hian ka pum a na relh relh nghal zel a! Ka pum a tha tawh lo lutuk a. A hmin chiang erawh chu pai a nuam tho mai, a tuina hian min hneh ve hrim hrim bawk a!
ReplyDeleteTS, feren an zik no dawng tha tak han bai zawr hnup mai hi chu a tui dangdai tiraw. A ei theih riau asin.
ReplyDeleteAntam hi pum ina a ngeih zawng tak, dietary fibre pai tam a ni a, a hmin that chuan pumin a ngeih lo tur a ni lo. A aia ngeih loh zawng kan ei nasa em mai. Pum thalo hi chu a buaithlak a nih hi, kei pawh hian ka buaipui khawp mai.
caribou, ni e ram hnim anga to tawp a ni. A tam thei lutuk. State hrang2 atangin la tur an lo kal thin, kan awmna areaah te choh hian a to ni tur a ni. Tawkte pawh a tam mai, Anhling tih vel nen, a hmun siam te pawh an awm alawm.
ReplyDeleteKhalam ram hnim to chu a va zia bik zawm ve le. Mamawh hunah duhtawka eitur chawhmeh in nei thei dawn anih chu. Tawkte hi sawngbawl peih chuan a tui ve khawp mai. Maipawl chhumah te hian thlak ila a tihtui phah khawp asin. Keini lama ramhnim to ve chu buar te, buarze te, chabet te, phul te, japan hlo te, tlangsam te, vawkpui thal te an nia, ei tlak pawh an ni ve lo...
DeleteKan thil hmuh ve phakloh tui tui hi in rawn pho chhuak a! Antam tel hi a hrisel aniang, vai ho hian damlo an chulh nasa thei em mai.
ReplyDelete-bmw
Pi BMW:
DeleteI hman lohva i buai thin dawn tehlul nen, buai tak karah pawh min rawn hre hram hram a, min rawn tlawh hram hram thin hi ka lawm khawp mai. Nang zawng chawhmeh tui ber ber, a tui thei ang bera sawngbawl kha in ei thin awm bik si a, helama kan chawhmeh tenghneng ve tak tak te nen chuan tehkhin chi rual a ni lo. Mahse, mizo tan chuan, mizo dish nge nge hi chuan hrawk alo fah a ni. Antam tuihang, maian bai, bawkbawn bai, maipawl hang chhum, tumbu bawl, savun bawl, sachek, ar buhchiar, etc., heng te hi hnamdang tan chuan engmah a nilo maithei, mizo diktak tan chuan a mizo chawhmeh bik hliah hliah thin asin.
Hotupa chu i ziak tha kher mai, antam thatna hi ka lo la hre ve mang hlei nem, a bengvarthlak khawp e.
ReplyDeleteNia, a tui a ni, a hang tui bawk si. Kan pu pakhat aizawl kal pawh mula (bul uih em ni?) rah bai an lo hmeh pui a, tun thleng hian tui a tih zia a la sawi chamchi.
Hetiang tham law law hian ching i la: http://1.bp.blogspot.com/_BbjFEqfvs-Y/TSd0PS5GPUI/AAAAAAAAAMg/hy1Kt4ENTjA/s1600/8.JPG
...khrum
Hotupa, antam huan thlalak rawn dah ka tum a, khi a buai in a hnawk ta nuaih mai a nih khi, min lo hrethiam dawn nia. I lo nawtreh mai aniang chu. Ka lawm em em e.
ReplyDelete...khrum
@khumchikthei:
ReplyDeleteI thlalak link khi ka copy a, ka browse a, a rawn lang nghal. Thlalak nalh tak min hlui a, ka lawm khawp mai. Ka nawt reh phal teuh lo a nia. I antam huan thlalak zet chuh, a zau tham bawk a, a vulin a vul chuk mai alawm le. Tin tam tak hmun a awh hial lo maw? Keinin mahni inbul hnaiah kan ching ve leuh leuh va, ei khawp kan thar a, kan lung a awi em em a; anni chuan hlawk tham law law leh hausakpui tham khawpin an ching anih hi.
Mula rah hi helamah pawh ei kan intihhmuh a, a tam vanglai chuan kan bai thin a, a tui thei khawp mai. Zobuh nena thlak pawlh ngat phei chu, hang tui tak hi a ni ringawt.
Antam hi a hmel en hi chuan tel lam chi reng pai awm lo deuh si antam tel an siam chhuak tlat mai hi a inhmeh lo ka ti. Ziak tha khawp mai, Zoram lam antam ngei chhum tui hang hawp a chakawm.
ReplyDeleteJerusha, i rawn lenluh hi chuan thla a muang huai thin. Pi leh pu hunlai ata tawh antam hi chuan mizo chawhmeh pawimawh tak nihna hi a hauh reng dawn anih hmel khawp mai. hai antam hnah hlai hlep hlup ai chuan o antam nge nge hi chu a hang pawh a tui bikn ka hria.
DeleteAntam tui hang han hawp tluk tluk a va chakawm ve.
ReplyDeleteNang meuh rawn lenglut ta chu coffee tal lo dawmpui che a chakawm kher mai. Mahse virtual khawvelah hi chuan duhsakna leh inlawm nana ei leh in han inhlui pawh a rem lo anih hi. Ka thuziak chhete min chhiar sak mai duhtawk loa, omment hial min hnutchhiah vangin ka lawm e. I hman chang chuan min rawn tlawh thin dawn nia aw.
DeleteAntam mai mai pawh a hlu leh ta riau zel mai. A ziaktu hnenah duhsakna ka hlan e. A source nen i dah thlap a, literature of knowledge a ni mai ti hian. A tha lutuk tlat.
ReplyDeleteNang nge nge mi han fakmai dan i thiam hle mai. Nia, hei, tunlai chu thu leh hla lamah ka hul hle mai a, thlaler vaivut ang maiin k ro tlawk tlawk mai anih hi. Ziak tur ka haihchham luatah kan kawmthlang antam huan rem tawh lampang ka thlir thla a, kan antam tuizia ka hrechhuak a; chutiang chuan engtin tin emaw ni ka rawn ziak ve pawm mai anih hi. Chhiar saktu ka nei thin hi ka lawm thei khawp mai.
DeleteKa comment thei lo renga hei tlai khawhnu ah kati ve hei hram e
ReplyDeleteAntam hi kar tluana kan hmeh pawhin ka hne ngai lo. Kuangphek leh sa kan pawlh a tui, feren leh tampui tlak hi chu sawi kher ngai lo zinga mi a ni. Antui hang chi reng reng hi chu a dai ai chuan sa deuh ver vawr hian tui ka ti zawk ehtlat nia.
Houpa chu antam i nei tha bik hle mai, kumin kumtir khan ka antam huan post ka tum a, a chhe ri re lutuka ka thulh leh daih he he
Harsa chung pawha min rawn tlawh leh hram thin ani tih hriat hi chuan a lawmawm dan a dang zar thin. Mahni kawmthlanga antam chin hi a tihchi khawp mai. Tlaitin deuhthaw chawhmeh eitur a intum chawp ve thei a, tin, mahni thar chhuah ngei han ei te hi a nuam danglam riau bik asin. Chawhmeh a tha emaw, a chhia emaw, antam tuihang hi lo awm ve deuh reng se, a nuam ve riau. Novah ka thli chhuak a, ka inchhawp mai thin.
DeleteAntam hi thlai ah chuan ka duh ber pawl a nia, hei chawtha tak a lo nih reng hi mawle! A hrisel tih kha chu an sawi thin a, an sawi liam mai piah lamah nasa takin a lo hrisel reng a nih hi
ReplyDelete@Maawma:
ReplyDeleteMahni kawmthlanga antam chin hi investment tha tak a nia sin. A bultan nan thlan tla zaih zaihin hna kan thawk a, chu lah chu taksa tan a tha em em si a. A bak chu a thar hun nghah kha a ni tawh mai. Mahni antam thar ngei, antam sih hlim, tharlam tak hi chu, eng tiang pawhin han siam i la, a tui em em vek mai a lo ni.
I lo leng lut a, ka lawm khawp mai. I hman chang hi chuan min rawn tlawh ve ziah thin dawn nia.
@Caribou, comment lem lo hian ka rawn lut fo a lawm, i blog hi a bengvar thlak riau va.
ReplyDeleteMaawma nge nge, i tilawmawm thin. I rawn lenglut a, thingpui hang takngial han indawmpui lah a rem si lova. I rawn lut fo ani tih hriat hi ka tan chuan a hlimawmin a nuam khawp mai.
ReplyDelete