RUNGTABAN le NGANDAMNAK

Rungtaban hi lairam chuak thingthei asi ko caah a si ning cu kan theihdihmi a si ko.
Rungtaban ahminmi pakhat nih hin Vitamin B-6, Folate, Thiamine, Iron, Manganese leh Vitamin C hna a ngeih.. A hang surmi hrai khat ah hin calories 75, Vitamin C 2.5mg, Thiamine 0.17mg, Folate 16mg, Vitamin B-6 0.15mg, Iron 0.6mg leh Manganese 2.6mg hrawng a um.
A țhatnak Tampi Chungin Cheukhat;
1. Taksa fak/ruhkhua fak tbk ah ațha.
2. Thi a thianter, thi kal ning a hmanter.
3. Nu phung(thi ngeih) ngeihlio i ruhkhua fak tbk ah a damter.
4. Cumpi, khuh, hrawmfah le țangfah tbk zong ah ațha tak² mi a si.
5. Pawpi caah ațha. Ek a nemter i thli a chuahter.
6. Vun cancer a ven khawh.
7. Mit khuahmuh a fianter. Rungtaban hang hi nikhat ah hrai khat lengmang in na din ah cun na tar tik zongah na mit a maw la loh. Tar hna caah a țha tukmi a si.
8. Puhcik zong a lohter khawh. Rungtaban hang kha na puhcik ah nikhat voi 3/4 thuh lengmang maw a mah ten a lo ko la.
9. Thau a zorter i khing a zanter, i thikai mi zong kha ațumter.
10. Ruh kiak mi hna caah Rungtaban hang kha tampi'n dinter ding. Ruh ațhan khawhnak ding caah Rungtaban hang hi ațha tak² mi Sii pakhat a si ve.
11. Haa ni fak, Kaa chung i hma a ummi tbk zong kha a damter khawh.
12. Vun a hninhnoter i vun a milter..
*** Zunthlum angei mi caah cun Rungtaban hi eilo ah ațha.