Ki don bun ki lynti kiba lah ban kyntiew bad aibor halor ka jingpynkhlaiñ ia ka bor pyrkaht ka bor kynmaw bad pynleit jingmut. Ki jingbam kiba tei bad riewspah ka protein bad ka carb kaba jwat bad kumjuh ruh ki fat ki long kiba aibor ïa ka bor treikam jabieng bad ka jingpynleit jingmut
Katto katne napdeng ki jingbam ba aibor halor ka jinglah ban pynleit jingmut:
Ki jhur jyrngam ba bam-im bad u rynsun: Kine baroh ar, ki jhur sla jyrngam kiba bamim bad u rynsun dei kiba kyntiew ïa ka jingtreikam ha ka jabieng. Kine ki riewspah ha ka jingdon ka Vitamin K, Lutein, Folate bad ka Beta Carotene. Ki dei kiba jur ba bun bha ka protein. Kine ki ai jingmyntoi shibun na ka bynta ka jingtreikam bha ka jabieng bad ka jinglah bor ban pynleit jingmut. U jhur palong u lon wei pat napdeng ki jhur khlaw uba aibor ha ka jinglah ban pynleit jingmut.
U Omelettes bad kiwei ki jingbam ba la shet da ka pylleng: Ka pylleng ka dei kaba bunbha riewspah Amino Acid ba la tip kum ka Tyrosine. Ka Amino Acid lane Tyrosine ki dei kiba pynjur ka jingpynmih ka Hormone ha ka met, bad jingai bor ia ka jabieng ha ka jingpynelt jingmut. Ka Tyrosin ka ju bha ha u jhur khlaw palong. Ki jhur kum u Bin ba riewspah ka jingdon ka protein, ki dei kiba ai jingmyntoi shibun halor ka koit ka khiah ka jabieng. U Bin u don ïa ka omega-3 fatty acid kaba donkam na ka bynta ka jinglah ban treikam bha ka jabieng.
Ki shyieng symbai kiba long ban bam: Kine ki kynthup naduh u shyieng pathaw bad u nei ki don bun bha ka jur Tyrosine kaba pynkhlaiñ ïa ka bor pynleit jingmut, bad kumjuh ruh ki symbai tiewsngi ki dei kiba ai jingmyntoi shibun na ka bynta ka jabieng. Ki dei kiba pynkhlaiñ ka bor kynmaw bad ka rukom treikam hapoh ka jabieng.
Ki doh: Ki don bunjait ki doh kiba riewspah ban don ki tyrosine. Ka dohsyiar bad turkey ki dei napdeng ki nuksa halor kine ki jait doh bad kiba lah ban kyntiew ïa ka jingdon ki amino acid ha ka met bad pynstet halor ka jinglah ban pynleit jingmut ka jabieng. Ka dohblang bad dohsñiang ruh ki dei kiba phi lah ban kynthup. Ka Vitamin B12 kaba lah ban shem ha ki dohsaw (red meat) ki dei kiba kongsan halor ka jinglah ban treikam bha ka jabieng.
Ka doi, cheese bad ki jingbam ba ïoh lyngba ka dud: Kine ki jingbam ki dei kiba noh synñiang halor ka jingdon ka Tyrosine. Kine ki jingbam kiba lah ban ïarap halor ka jingpynduna ka Oxidative Stress, kiba lah ban aibor bad kyntiew ka jinglong husiar bad ka jinglah ban pynleit jingmut. Ka kait ka don bun ha ka calorie.
Ka Kait: Ka ka pynbha ka jinglong ka kyntiew halor ka jinglong jai-jai ka met bad ka jinglong kmen.
U soh Avocados: Une u soh u riewspah ban ka jingdon ka tyrosine bad don ruh ka fat kaba tei bad noh synñiang halor ka jinglah ban treikam bha ha ka jabieng. Hynrei ka kait ka dei kaba jur ban don ka calorie bad donkam ban bam antad.
Ki Soh ehsnep bad ki berries: Ki don bunjait napdeng kine ki soh ehsnep bad ki berries, khamtam ki soh bueberries bad walnut kiba long kiba kynsai na ka bynta ka jabieng. Ki dei ki thymmei halor ka jingdon ka protein bad ki berries ki riewspah ruh ban don ki Antioxidants kiba ïarap halor ka jinglah ban tuid bha ka snam.
Ki jingbam ba ïoh lyngba ki motor: Kine ki jingbam ki long ki thymmei halor ka jingdon ka Protein, Tyrosine, bad ki Fat kiba tei bad don ruh ka Carb kaba jwat. Ki dei napdeng ki jingbam ba lah ban bam hapdeng kito kiba jied ban bam tang da ki jhur bad ki aibor halor ka jingtreikam bha ka jabieng.
