Ka long kaba donkam ban da peitngor bha halor ka jingpynrung ka calorie na ka bynta ka koit ka khiah bad kumjuh ruh hapdeng kito kiba kwah ban pynhiar ka jingkhia. Ha ka jingkheiñ kyllum la kumno kumno ki kynthei briew ki donkam ban pynrung kumba 2000 calorie ha ka shisngi ban pynbiang ka jingkhia bad 1500 calorie ha ka shisngi hapdeng kito kiba kwah ban pynhiar ka jingkhia kumba shiteng kilo ha ka shitaïew.Ki shynrang briew ha kawei pat ka liang ki donkam kumba 2500 ka calorie ha ka shisngi ban pynbiang ka jingkhia bad kumba 2000 ka calorie ha ka shisngi naka bynta kito kiba kwah ban hiar kumba shiteng kilo ka jingkhia ha ka shitaïew. Ki lynti kiba suk ha kane ka liang ki dei ki jingjied ki jingbam kiba tei bad kiba dap da ka jingdon ki nutrient ha kajuh ka por ruh ka jingdon bynta ha ka jingkilan met kiba kynthup kito ki jingkilan met kiba aibor ïa ka bor met.
Ka jingpynrung ïa ka calorie ha ka shisngi ka ïapher na uwei u briew sha uwei pat. Ka calorie donkam ban pynrung katkum ka jingpaw halor ka jingtreikam ka bor met. Ka dei kaba ïapher hapdeng ki shynrang, ki kynthei bad ki khynnah. Kito kiba don bynta ha ka jingkhih jingksar ka bor met ki kham donkam ban pynrung bun ka calorie na ka bynta ka jinglah ban pynbiang ka koit ka khiah. Ka jingjied ki jingbam ba duna ka calorie hapdeng kito kiba kwah ban hiar ka jingkhiah kam shym long satia kaba bha namar kane kam lah satia ban pynneh slem, hynrei ki don pat kiba jied kane ka lynti kaba ym don jingtei ha ka liang ka koit ka khiah ha ka nam jong ka jingkwah banpynhiar ka jingkhia.
Hapdeng ka jingkhmih halor ka jingpynrung ka calorie ka long ruh kaba donkam ban khmih halor ka jingsngew halor ka bor ba phi don bad ha baroh ki liang ka koit ka khiah. Hynrei la kdew ba ka jingpynrung ka calorie ha ka shisngi kam dei ban duna ïaka 1200. Lada duna na kane, phin sdang ban mad ka jingduh bor ki dohksah bad ki lah ban dun aka jingshalan ka bor met hapdeng ba phi leh ki kam ba manla ka sngi.
Ki khynnah kiba don ha ka rta kaba 2 haduh 8 snem ki donkam kumba 1,000 haduh 1,400 ka calorie. Ki khynnah kynthei kiba don ha ka rta kaba 9 haduh 13 snem ki donkam kumba 1,400 haduh 1,600 ka calorie, ki khynnah shynrang kiba don ha kane ka rta ki donkam kumba 1,600 haduh 2,000 calorie.
Ki kynthei kiba don ha ka rta kaba 14 haduh 30 kiba kham jur ka jingpynkhih ka met ka phad ki donkam kumba 2,400 ka calorie, hynrei kito kiba duna kiba dei ha kine kijuh ka rta ki donkam ym palat hapoh ka 1,800 haduh 2,000 calorie.
Ki shynrang kiba khih ba ksar kiba don ha ka rta kaba 14 haduh 30 ki donkam 2,800 haduh 3,200 ka calorie hynrei kito kiba shong suk bad aram kiba dei ha kine kijuh ki rta ki donkam kumba 2,000 haduh 2,600 ka calorie. Kito ki shynrang bad ki kynthei kiba khih ba ksar bad kham trei ki kam ba kham bambor kiba la palat sha ka 30 snem ki donkam kumba 2,000 haduh 3,000 ka calorie katba kito ki shynrang bad ki kynthei kiba la palat ka 30 snem kiba kham shongsuk ki donkam kumba 1,600 haduh 2,400 ka calorie.
Ka jingjied ki jingbam kiba tei :
Ka jingjied ki jingbam kiba tei ka dei kawei napdeng ki lynti kiba lah ban shalan ki nutrient kiba kynsai ha ka met halor ka jinglah ban treikam bha ka bor met. Kham bun na ki calorie ba phi pynrung manla ka sngi ki dei kiba lah ban ïoh lyngba ka jingbam ki soh, ki jhur, ki jingbam symboh kiba ym pat saiñ, ki soh ehsnep, ki dai bad ki protein kiba stang. Phi donkam ban bam ki soh kiba phi lah ban ïoh katkum ka aïom kynthup ruh ki jhur sla jyrngam, ki jhur ba phi lah ban ïoh katkum ka aïom, ki motor, rymbai, napdeng kiwei de.
Hapdeng kito kiba kwah ban hiar ka jingkhia hapdeng ka jingjied ki jingbam kiba dei ka long ruh kaba donkam ban don bynta ha ka jingkilan met. Kane phi lah ban leh lyngba ka jingïaidkai step, ka jingdon bynta ha ki jingïalehkai, ka jingleh yoga bad phim dei ban klet ban dih shibun ka um, bad don bynta ha ka jingkilan met kiba lah ban pynum kham kloi ka calorie. Pynthikna ruh ba ka calorie ba phi pynrung ki dei ban wan lyngba ki jingbam kiba tei ym satia na ki jingbam kai ne ki jingbam kiba phi la sdieh tyrkhong bha.
