h2 hide
Thawng chinchin in ka thang lengmang.
Ngandam tein zeitindah ka um lai timi cawn na ka bawmh caah kaa lawm.
Tlawmpal ah kum 5 ka si cang lai, asinain tampi tuah ding a tang rih. Ka pum ngandam tein chiah ka bawm.
- Ngan a dammi rawl zeitindah ka thim lai timi ka chim. Tlawmpal ah sianginn ka kai cang lai i cuka ah thim ding tampi ka tuah lai. Ka hawi le nih an ka hal ahcun, zeiruangah hi rawl ka thim timi ka chimh khawh hna lai.
- Rawl tlukrual ter thiam dingin cawn ka bawm. Ice cream ka ei ahcun, chocolate hang he siloin, a par ah strawberry thuh ding tuin ka chim.
- Zarhkhat ah rawl thar phun khat in hneksak lengmang usih. Kan sersiam ti khawh dingmi thingthei asiloah tisikanhnah a thar micu dawr ah ka lak khawh hna.
- TV phih in lente celh ka duh. Hla chuah in kan lam khawh, tlaihmi phun lente kan i celh khawh, asiloah kan kal ti khawh (innchung hmanh ah). I ti ter usih. Va ka si khawh i ka thla ka zah khawh, asiloah rang bantuk in ka tli khawh.
Ka Ni Thawknak Cu Thaitawh In Asi
Ka paw a tam tikah khuaruah le bia ngeih a har. Thaitawh einak nih cawnnak dingcaah thazang a ka pek. Thaithawh timh ti usih. Cabuai cu cereal bom, khengkuar, le darkeu in kan sersiam khawh. Zingka ah, cawhnuk le thingthei kan ei khawh. Thaithawh cu a fawi mite asi ko!
Hihi ka kheng ah rawl le rawltam riamternak zeizat dah a um awk asi lai timi tahchunhnak cheukhat asi.
Thaithawh
h4 hide
Hmete in ahmi banhla 1
ti hrai ½
Thau a tlawmmi cawhnuk hrai 1
aa telmi whole grain cereal hrai 1
Chuncaw
h4 hide
Theithu cheumi ½
tanmi zil hrai ½
thau a tlawmmi cawhnuk hrai 1
fruit jamon keu 1
mipe cawhnuk thawhpat keu 2
aa telmi pawnghmuk par 2
Rawltam riamnak
h4 hide
Rawl ei hlan le rawltam riamnak kar lakah diced strawberry hrai ½
le thau a tlawmmi cawhnuk thor (dinchin) hrai ½
hme tein tanmi carrot 5
le chickpea hummus hrai ¼
changreu a pan a carmi 2 asiloah 3
le fung pungsan cawhnuk khal 1
a hmemi oat changvut cookie ah
Mitsur car cheuli khat ti
Zaanriah
h4 hide
A nganmi, trawberry ahmi hrai ½
salad hring le salad hang keu 1 cawhmi hrai 1
ti hrai ½
chumhmi pawnghmuk hrai ½
rawhmi, tanmi arsa keu 3 asiloah cawhnuk
khal tlang 2 asiloah 3
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.
Nifatin in bras in ka ha thianh dingin le hri in ka ha thianh dingin ka theihter peng. Ka ha check dingcaah ha sibawi sin ah ka kal pi.
Kut tawl nih ngandam tein um khawhnak dingcaah a kan bawmh. Ti a lummi le chaphiat in a tlawm bik second 20 tal kan i tawl lengmang awk asi.
A fawimi zulhphung ka herh. Phone, tv cu zeitik ah, khoikaa ah, le zeitluk in kan hman lai timi ah rikhiahnak tuah hna. Kan zoh ti mi in zeidah na cawn timi bia ka ruah law, cun ka hmuh lo awk asi thil hna sin in him tein ka chiah. 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.
