Ki jingbam kiba kynsai ki dei napdeng ki jingbam ba riewspah ha ka jingdon ka protein bad kiba ïarap ban tei halor ka koit ka khiah bad ha baroh ki liang ka bha ka miat jongphi. Kine ki jait jingbam ki dei kiba don ka bor ba lah ban ïakhun pyrshah kiba bun ki khñiang jingpang bad lah ban pynduna ruh ki jingpang ba shyrkhei da kaba aibor ïa ka bor met. Ki dei kiba kongsan hapdeng ba jied ka lynti ba lah ban tei ha ka liang ka koit ka khiah. Kine ki jingbam ba kynsai ki dei kiba ju dap da ka jingdon ki protein, fibre, vitamin, bad kiwei de ki nutrient.
Ki don napdeng ki katto katne jait kine ki jingbam ki dei kiba ju don lypa ha ki kamra shet jongngi. Phin sngewlyngngoh ban tip hynrei ki jingbam kum ka Khi, ki jhur sla jyrngam, ka umphniang snepkor, ki soh ehsnep bad ki shyieng symbai baroh ki dei kiba hap ha ka kyrdan jong kine ki jingbam ba kynsai. Kine harum ki long napdeng ki jingbam ba jur ka jingdon ka protein. Ka Protein ka dei kaba lah ban tei ha ka met jongngi u briew bad ïarap ruh halor ka jinglah ban pynhiar ka jingkhia.
Ki jingbam ba kynsai ba riewspah ha ka jingdon ka Protein kiba phi lah ban bam manla ka sngi :
Pylleng : Ki pylleng ki dei kiwei napdeng ki jingbam kaba lah ban kynthup hapdeng ba phi jied ka rukom bam keto diet. Kine ki dei kiba dap da ka jingdon ka protein bad ka fat kaba tei kiba lah ban shalan ha ka met jongphi kiba bun ki jingmyntoi ha ka liang ka koit ka khiah. Ka bynta kaba lieh ba don ha ka pylleng ki dei kiba riewspah ha ka jingdon ka protein, katba ka khangai pylleng pat ka don kiwei de ki nutrient kiba kynsai ba kynthup kum ka Vitamin A, lutein bad zeaxanthin. Kumta ka long kaba donkam ban pynthikna ba phin bam lut baroh kawei ka pylleng ha ka jingbam ba manla ka sngi ba lah ban pynrung ka protein.
Dohsyiar: Ka Dohsyiar ka long kawei napdeng ki jait dohstang ba jur ka jingdon ka protein. Ka bynta jong ka shadem kane ka doh ka dei kaba don tang khyndiat ka calorie haba ïanujor bad kiwei pat ki bynta jong kane ka dohsyiar namar ka don tang kumba 6 gram ka fat.
Ki jingbam ba la saiñ lyngba ka dud : Ka Casein ka dei ka protein ba ïoh lyngba kine ki jingbam. Ka Casein protein ka ïarap ban khanglad halor ka jingshah pyntlor ki dohksah. Ka Dud, ka doi bad ka cheese ki dei ki thymmei halor ka jingdonlang ka protein bad ka fat. Shuh shuh ka doi ka dei kaba ai jingmyntoi ruh ki bacteria kiba don ha ka kpoh jongngi. Ka jingjied ban bam kine ki jingbam anla ka sngi kiba lah ban ai jingmyntoi naka bynta ki bacteria kiba don ha ka kpoh ka dei kaba ïarap bad ai jingmyntoi ruh halor ka jingtylliat jingbam.
U motor : Ki jingbam kum ka tofu, ka dud ba ïoh lyngba u motor, bad ki shana ki dei kiba ïoh lyngba u motor uba ym pat saiñ satia. Kine ki jingbam ki dei kiba duna ban don ka saturated fat bad jur ka jingdon ka protein. Ka protein ba ïoh lyngba u motor ka dei kaba ïarap halor ka jingtei ïa ki dohksah. Kumjuh ruh ki dei kiba dapbiang pura halor ka jingdon ki amino acid. Ki Amino acid ki dei ki compound kiba kynthup lang ba lah ban thaw ï aka protein. Kine ki ïarap ï aka met ban pynum ki jingbam, aibor ka jingtreikam hapoh ka met bad tei ïa ki dohksah.
Dohkha : Ka jingkynthup ban bam ïa ki dohkha kum ka sardine, Salmon bad mackerel ki dei kiba lah ban shalan kumba 40 gram ka protein. Kine ki dohkha ba jur ka fat ki don ka omega-3 fatty acids, kiba kongsan halor ka jingtreikam ha ka jabieng bad ka koit ka khiah jong u klongsnam.
Ki soh eh snep : Kine ki soh ehsnep kum u Shana budam, cashew ki dei kiba riewspah halor ka jingdon ka protein bad ka fat kaba tei. U Soh khyllam u dei uba lah ban shalan ka protein ha ka met, ha kajuh ka por u jur ruh ban don ka calcium, ka fibre, magnesium bad vitamin E.
Ki shyieng symbai : Naduh ki syieng pathaw, tiewsngi bad ki sesame ki dei napdeng kito kiba riewspah halor ka jingdon ka protein kiba phi lah ban kynthup napdeng ki jingbam ba phi bam, ryngkat bad ka jingjur ban don ka protein, ka met ka lah ruh ban ïoh ka fibre, magnesium, copper bad ka monosaturated fat na kine ki shyieng symbai.
