Thei/mangkalong hnah na hmannak in nan pum caah thatnak apek mi phun (10)

Mang/thei kawlong thei ah vitamin A, C, Potassium, Lycopene,fiber dat pawl a tel i ngan dam nak caah a tha tuk mi thing thei pakhat a si.A thei lawng si loin a hnah zong ah a that nak phun tam pi a um .A tang kan langhter mi phun (10) hna hi rel law na ngan dam lo nak kong he a tel mi le na dam nak ca a si ahcun rak tuah chun ve .

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1-Pum rih zan a zor ter.Lakphak car le tisa he din piak ah cun na pum rih zan a hman ter lai.

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2-Ti sa le mangkaw long hnah na din piak leng mang ah cun thithlum le zunthlum zawt nak zong a kham khawh.

3- Mang kawlong hnah hi chung tlik zong ah a tha tuk mi asi .Theikaw long hnah nih atha lo mi Bacteria pawl kha a thenh khawh.

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4-Theikaw long hnah ei nak thawng in cum pit le hrawm fah zong a dam ter.

5-Thei kawlong hnah le ti sa din nak nih tlang rai lufah pawl zong a kham i a dam ter khawh.

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6-Thei kawlong hnah le ti sa din hi pa caah atha tuk i thazang zong a thawn ter.

7-I khawn den ,nam te i ah sual tik zong ah theikaw long hnah hnuai i benh piak ah a tha.

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8-Dat a khah lo tik i kan tak sa a thah tik ah theikawlong hnah in hnuai piak ah cun a tha tuk i a thah zong a dam ter.

9-Sam a tlong mi ca zong ah atha .A hnah na chumh lai i a hang kha na deih ter hnu ah na lu nai tawl lai.

10-Ar sik zong a dam ter i hmai hmape pawl zong a hloh khawh.

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