h2 hide
Kum 4 ka si i thil tam deuh tuah ka duh cang!
Mah le mah zumhnak tam deuh ka ngei cang. Thilthar tuahchun ka duh hna. Nangmah cu a ka cawnpiaktu na si. Na tuahmi tuah ve ka duh, cucaah ngan a dammi rawl ei law ka ei ve lai.
Coka ah kan bawmh khawh. Nangmah bawmh cu a nuam tuk!
- Ka kutdong hmangin rawl pawl an hawng ka khek khawh hna. Fangvoi hnawng khek asiloah banhla, theithu, asiloah arti buhmi hawng khek cu ka cawn ter.
- Rawl cu bawlung bantuk in ka hlum khawh. Changcet cu bawlung bantuk in ka hlum khawh asiloah sadip hlum asiloah cawhnuk khal hlum ka ser khawh.
- Kut in surmi thingthei hang surnak cu ka hman khawh. A nal lonak hnga thingthei hang surnak tangah puanchia a cinmi chiah law misur, theithu pawl, reite, asiloah serthlum cheumi hna cu zeitindah a hang sur asi lai timi ka hmuhsak.
- Arti a hringmi cu a hawng ka khuai khawh. Tlawmpal cawn hnu ah, a herhmi arti kio, arti cawh in kiomi, asiloah meh tamhpiah ser dingcaah arti cu ka khuai khawh.
- Rawl ka rial khawh. Banhla, arlu chumhmi, asiloah pe chumhmi rial dingah keu a zummi asiloah arlu rialnak ka hmang khawh.
Nangmah bawmhnak in,
tamdeuh ka cawn khawh lai! Aa
tel dingmi thilri pawl zeitindah
ka tah lai timi ka hmuhsak. Hi
nih canan cawn a ka bawmh.
Hihi ka kheng ah rawl le rawltam riamternak zeizat dah a um awk asi lai timi tahchunhnak cheukhat asi.
Thaithawh
h4 hide
A nganmi, cheumi strawberry hrai ½
thau a tlawmmi cawhnuk hrai 1
Thanthling hang keu 1 aa telmi a hmemi binghmuk 2
Chuncaw
h4 hide
Misur a lai in cheumi hrai ½
cheumi, rawhmi a thlummi aalu thluan hrai ½
A hmemi vui-ar sa tenhmi pawnghmuk 1
ounce aa telmi a hmemi ban changreu 1
thau a tlawmmi cawhnuk hrai 1
Rawltam riamnak
h4 hide
Rawl ei hlan le rawltam riamnak
kar lakah kalape hummus hrai ¼
aa telmi ahmi zil le carrot hrai ½
pe dip kiomi hrai ¼
aa telmi alaivuan pita pawnghmuk ½
cawhnuk khal a tlang 4 asiloah 5
aa telmi changreu a pan a carmi 4 asiloah 6
Zaanriah
h4 hide
Chumhmi, parmi apple hrai ½
ti hrai ½
Shredded lettuceon hrai 1 chumhmi
cawhnuk khal phulhmi hrai ½
aa telmi a dermi cawsa 1½
ounce aa telmi alaivuan mexico pawnghmuk 1
Nifatin Caah Ruahnak Cheuhmi Rawl Phu Azat
Thingthei pawl
Nikhat ah voi 3
Voi 1 pek = hrai ½
(azapi hrai 1½)
Thingthei chumhmi asiloah a nemmi, a hring in.
Rialmi, ahmi, asiloah tanmi.
Phun tampi in pek hna: a sen, aihre, theithu muici, vanduk, le a hring muici.
Tisik anhnah pawl
Nikhat ah voi 3-4
Voi 1 pek = hrai ½
(azapi hrai 1½ – 2)
Sa asi lomi rialmi, ahmi, asiloah tanmi.
Phun tampi in pek hna: hring duk, theithu muici, a sen, aihre, le sen dum.
Facang
nikhat ah voi 8-10
Voi 1 = ½ ounce
(A zapi in 4-5 ounces)
Pawnghmuk, mexico pawnghmuk, buh, asiloah khohsuai.
Carmi asiloah chumhmi cereal.
Facang
nikhat ah voi 8-10
Voi 1 = ½ ounce
(A zapi in 4-5 ounces)
Pawnghmuk, mexico pawnghmuk, buh, asiloah khohsuai.
Carmi asiloah chumhmi cereal.
Sa-dat
Nikhat ah voi 3-5
Voi 1 pek = 1 ounce
(a zapi in 3-5 ounces)
Chumhmi a dermi sa, va, asiloah rili rawl (seafood).
Arti.
Chumhmi bailep, pe, asiloah tofu.
Mipe cawhnuk thawhpat.
Sa-dat
Nikhat ah voi 3-5
Voi 1 pek = 1 ounce
(a zapi in 3-5 ounces)
Chumhmi a dermi sa, va, asiloah rili rawl (seafood).
Arti.
Chumhmi bailep, pe, asiloah tofu.
Mipe cawhnuk thawhpat.
Cawhnuk in sermi Eidin
Nikhat ah voi 5
Voi 1 pek = hrai ½
(A zapi in hrai 2½)
Thau a tlawmmi cawhnuk.
Cawhnuk Thor (dinchin).
Cawhnuk Khal.
Cawhnuk in sermi Eidin
Nikhat ah voi 5
Voi 1 pek = hrai ½
(A zapi in hrai 2½)
Thau a tlawmmi cawhnuk.
Cawhnuk Thor (dinchin).
Cawhnuk Khal.
Zeidah ka tuah khawh timi zoh hmanh!
- Keu a zummi le darkeu in rawl ka ei kho i ka kaa le ka kut cu pavuah in kaa hnawt khawh.
- Zuk suai le thil pawl ser cu ka duh hna. Rawl phu ah a ummi in hmanthlak ser usih.
- Carel ka duh. Cauk chiahnak inn ah va kal usih law cauk tlawmpal in va lak usih.
- A changchang in thil tuah cu ka tuah kho ko. Hruaitu hnu zulh in lente i celh usih!
- Kan bawmh khawh. Zaanriah caah rawl ka timh lai i kan ei hnu in ka hnawt lai.
Him tein le ngandam tein ka chiah.
Checknak tuah dingcaah sibawi sin ah ka kal pi. Zeitluk in dah ka thang cang timi kan hmuh khawh. Zeitik ah sii chunh ka si lai timi zoh dingcaah www.cdc.gov/vaccines/schedules ah hin zoh hna.
Tucu ka ha kaa thianh khawh, asinain ka ha ka nganh tak nak hnga lo kaa thianh lio ah ka zoh. Ka ha check dingcaah ha sibawi sin ah ka kal pi.
Ka kut i tawl lengmang dingin ka theihter than peng. Kut tawl nih ngandam tein um khawhnak dingcaah a ka bawmh. Ti a lummi le chaphiat in second 20 kaa tawl a herh.
Keimah he lengte i celh law hliphlau tein ka um nak hnga ka bawm. Phone, tv cu zeitik ah, khoikaa ah, le zeitluk in kan hman lai timi ah rikhiahnak tuah hna. Phone, tv siloin rawl le rawltam riamnak ei caan ah pakhat le pakhat cungah lung i chiah usih.
Kan chungkhar ngandam tein le him tein a umnak hnga sahdah asiloah khuhsi in sermi thil pawl, zu, sii hnah carmi, le adang phung a lut lomi sii hna cu hrial hna. Sahdah asiloah khuhsi in sermi thil pawl tonhtilonak ding bawmhnak caah www.quitnow.net ah hin rak zoh hna. Zu asiloah adang si pawl tonhtilonak ding bawmhnak caah www.findtreatment.gov ah hin rak zoh hna. Na Special Supplemental Nutrition Program for Women, Infants and Children (WIC, Nu, Bawhte le Hngakchia caah Pum Thazang Umnak Lei A Bawmtu Special Program) Thazang umnak eidin tirawl lei thiamsang nih adang a herhmi thil hna zong an pek khawh rih.
Hi riantuannak zung cu atlukmi caantha petu asi.
