Ka khleiñ ka pynshngiam bad pynbang ia ki jingbam, tangba ka jingbam antad ne kat ban biang ka long kaba kongsan tam. Kaba bam palat ïa ki katto katne ki jait khleiñ ka long kaba ma bha, katba kiwei pat ki long kiba donkam bha, la ka long ha kano kano ka rta ruh. Kita ki khlein ba kongsan tam ba kyntiew ia ka koit ka khiah ki dei kiba ngi lah ban ïoh na ki jingthung bad ki dohkha.
Ki don ar jait ki khleiñ – Saturated bad unsaturated fats. Baroh ar kine ki jait khleiñ ki don mar katkum ki calorie, tangba ka khleiñ saturated fat bunsien la ñiew ba ka long ka khleiñ kaba sniew. Kumta ka long kaba donkam ban tip ban long kiba husiar na ka khleiñ.
Saturated Fat: Ki jingbam ba bun kane ka khleiñ saturated fat, kum ki cake, pastry bad ka cheese ne jingbam ba shna na ka doi, ki ïalam sha ka jingsngaid khleiñ, ka jingkiew ka blood cholesterol bad ka jingkyntiew ïa ka jingma na kaba ïoh ïa ka jingpang ba ktah ïa ka shadem ne klongsnam bad ka type 2 diabetes. Kine ki jingbam ki long kiba donkam ban bam da kaba husiar bha. Haba leit ban thied jingbam, ka long kaba donkam ban peit ïa ka jingdon ka khleiñ ha ki bad ban jied da ki jingbam ba duna khleiñ (duna ia ka 1.5g ka saturated fat ha man 100 g ka jingbam).
Unsaturated Fat: Kane ka jait khleiñ lah ban lap bha ha ki jingthung bad dohkha. Kine ki khleiñ ki long kiba kham tei ïa ka koit ka khiah, tangba ka long pat kaba donkam na ka bynta ban tip ïa kiei kiei baroh. Ki don ar jait kine ki unsaturated fat – ka monounsaturated bad ka polyunsaturated.
Monounsaturated Fat: Kane ka jait khleiñ ka long kaba lah ban shem bha ha ka umphniang olib, walnut, salmon bad avocado. Kane ka jait khleiñ ka pynduna ïa ka blood cholesterol, khate ïa ka jingma na ka jingpang klongsnam bad ïarap ban teh lakam ïa ka jingpang shini ne diabetes. Ka jingpule bniah na Harvard Medical School ia ki longkmie kiba ha ka rta 60 snem shaneng ka la shem ba kito kiba bam bun ka monounsaturated fat ki long kiba la ïoh jingïada pyrshah na ka jingring sti jong ka bor pyrkhat.
Polyunsaturated fat: Kane ka long kawei pat ka jait khleiñ kaba wan ha ki rukom bapher bapher. Ngi donkam ïa ka omega-3 fatty acid kaba bha bad donkam bha na ka bynta ka koit ka khiah bad ban ïarap ïa ngi ban ïaleh pyrshah ïa ka jingpang klongsnam bad ka jingpang shini. Ka omega-3 ka pynkhlain ruh ia ka bor treikam jong ka jabieng bad ka bor kynmaw bad ïada pyrshah na ka jingring sti ka bor pyrkhat bad ka jingkhia jingmut jingpyrkhat. Ka tyllong kaba bha tam na ka bynta ban ïoh ïa kane ka jait khleiñ ka long, ki dohkha mackerel, bud pat sa kiwei kiwei pat ki jait dohkha ba khlein, kum ki dohkha salmon, sardine bad pilchard. Kumjuh ruh katto katne ki jingbam ba ïoh na ki jingthung kum u walnut bad flaxseed.
Nangta ki don kita ki omega-6 fatty acid- kiba long ruh kiba donkam bha, tangba ngi bam bun palat. Ka jingbam jong u briew mynshuwa ka don ia ka jingkhleh jong ka omega-6 bad ka omega-3 kumba 1:1. Ha ki jingbam jong kane ka juk kaba mynta ka jingkhleh jong kine ki omega fatty acid pat ka long 15:1 lane palat. Tangba ka long ka jingïaroh na ka bynta kita ki umphniang ba la saiñ ba ngi pyndonkam ha kaba shet jingshet. Kaei kaba mih nangne ka long ka jingma kaba jur na baroh ki jait jingpang, kynthup ïa ka cancer. Kumta ka long kaba donkam na ka bynta ban pyndonkam da ka umphniang olib bad kiar na ki jingbam ba la shet lypa ne ki jingbam die madan, kiba bunsien ki don ïa ki umphniang ba tad.
