Ka jingjied ki jingbam ba tei bad ki jingbam biang por ka long kaba donkam ba ngi ju kham ïohsngew na ka por sha ka por. Hynrei kham bunsien ka ju mih ka jingkylli ki ai tjingbam aiu kiba dei biang ka nutrien na bynta ka koit ka khiah. Ka jubab kaba kham suk halor kane ka long ka jingkynthup lang ïa ki jhur, ka dud, ki jingbam symbai, symboh, ka pylleng bad kam biang ka doh. Ka jingbam ba tei ka long kaba kongsan bal ah ban tei ha ka jingim ba manla ka sngi bad lah ban ïoh ka bor met kaba khlaiñ.
Na ka daw ka jingbunkam, ka jinglah ban bam biang por ka long kaba shem jingeh bad kiba bun ki kynduh jingeh ban pynbiang por. Dei na kane ka jingkhim por ba ki briew ki la kham jied da ki jingbam ba suk ban shet, kiba duna ban don ki nutrient. Kum kine ki jait jingbam ki long ki daw ba sakhi halor ka jingba ym biang ka jingdon ki nutrient ha ka met. Ki jingbam ba duna ka nutrient ka lah ban noh synñiang sha ka jingbanbor ka jingmut jingpyrkhat, ka jinglong thait bad long ngiah. Kane ka lah pat ban long ka daw halor ka Osteoporosis, ka jingduna ban don ka protein, Vitamin B12 bad wallam ak jinglong rben ha ki khmut jong ki shympriah kti, ka jingduna ba lah ban pynleit jingmut, ka jingorpait ki tyrsim bad ka jinglong tyrkhong jong u ñiuhkhlieh, ka jingpang ki bniat, bad ka Anemia.
Ki lynti kiba lah ban pynbiang ka jingdon ki nutrient :
Ka jingmang : Phim dei ban kynthup bun shaba palat ban ïa ka jingdonkam jong ka met. Pyndonkam da ka bowl barit haba phi bam ki jingbam bad pyndonkam pat da ka klat baheh lada dih ki kynja um.
Bam khyndiat bad bunsien : Ka long kaba donkam ban bam khyndiat hynrei bam bunsien na ka bynta ka jingmyntoi kaba pura bad ka jinglah ban pynbiang ki nutrient.
Ki jingbam ba la khleh lang bad ki kynja jingshoh : Haba phi shet ata phi lah ban khleh lang bad shi shamoit sha ki shyieng symbai jong u diengtluh lane methi ne u powder jong u snepdieng sia sia.
Bam bun ki soh katkum ka aïom: Phi donkam ban bam bun ki soh ba phi lah ban ïoh katkum ka aïom bad kumjuh ruh ki jhur jyrngam. Kane ka ïarap ban pynbiang ka vitamin, mineral bad ki antioxidant.
Phi lah ban kynthup kumba 10 gms ki soh ehsnep kiba khlem pat ber mluh satia ha ki jingbam ba phi bam kine ki lah ban kynthup kum u soh khyllam bad walnut bad ki soh grape tyrkhong napdeng kiwei de kum kine ki jait soh.
Pynduna ka umphniang: Haba phi pyndonkam ki umphniang kham jied napdeng kito kiba la saiñ na ki kynja jingthung.
Dih shibun ka um bad kiwei de ki jingdih : Kine ki lah ban kynthup kum ka dud, ki umsoh, ka syrwa la kumno kumno ka dei ban long 3 litres ha ka shisngi.
Pynbiang ka jingkhia: Ka jingkilan met shi kynta shi sngi kum ka jingmareh kai step bad ka jingleh yoga bad kiwei de ki jait sport ka dei kaba lah ban ai jingmyntoi ha kane ka liang.Kynthup ka protein bad kiwei de ki antioxidant : Ban pynkhlaiñ ka bor met ka long kaba donkam ban kynthup kham bun ka protein bad ki antioxidant ha ki jingbam ba phi bam.
Kiar ki jingbam kai : Ka long kaba donkam ban kiar ki jingbam kai, ne bam ha ki jaka ba jakhlia bad jied ki jingbam ba shu sdieh tyrkhong ba dkiba sat.
Kham bam duna ka ja ha ka por mynmiet: Lada lah ka long kaba bha ban pynduna ka jingbam ja kdang palat ha ka por mynmiet hynrei phi lah pat ban kynthup da ki kew ne krai. Ka long ruh kaba donkam ban bam ja ha shuwa kumba ar-lai kynta shuwa ka por thiah.
