h2 hide
Kum 3 si cu ka caah a nuam tuk!
Thil theih ka duh i bia tampi kan hal hna men lai. Thil thar cawn dingcaah na bawmhnak ka herh.
Caan tampi cu duhker tuk in thim in a eimi ka si men lai.
Nikhat cu rawl pakhat ka duh men lai, asinain nidang cun ka duh than ti lai lo. Cheukhat caan ah tampi ka ei i, caan dangah tampi ka ei lo zongah a poi lo. Cheukhat ni ahcun nidang nak in ka paw a tam deuh men ko lai. Cucu punghman asi ko. Ka paw a tam tikah ka ei ko lai.
Rawl thar pawl ei cu kaa ralrin men lai. Rawl phunkhat duh dingin ka cawn hlan ah voi 10 asiloah tamdeuh ka hmuh a herh men lai. Zangfahnak in ka pe peng ko, asinain ei dingin ka forh chih hlah.
Philh lo ding:
- Na rian cu a ngan a dammi rawl phun tampi in pek asi i zeitik caan ah rawl le rawltam riamnak ei asi lai timi biakhiah ding hi asi.
- Ka rian cu na ka pekmi rawl thim dingmi in zeidah, zeitlukdah, cun ka ei lai maw timi biakhiah ding asi.
Na ka chimh dingah ka herh micu:
- Zeitindah cabuai ah tha tein ka um lai.
- Zeitik caan ah “Ka duh, zangfahnak in” le “Um rih seh, kaa lawm” timi ka chim lai.
- Ka duh bikmi rawl lawng (zeitik caan poah ah) ka ei peng kho lo.
- Rawl thar ka hmuh tikah au, tap, asiloah thinhung cu a tha lo.
Hihi bawmhnak asi tertu ding pawl asi:
- Caanhman tein thu law rawl le rawltam riamnak cu ei hna cuticun suimilam 2 in 3 ah einak caan tha ka ngei lai.
- Rawl ei hlan le rawltam riam ternak ei hnu kar lak ah ti lawng ka pe.
- Rawl le rawltam riamnak ei fatin ka duhmi rawl a tlawmbik pakhat tal cu ka pe.
- Cabuai ah rawl ei lawnglawng le a nuammi biaruahnak lawnglawng ka tuah ter. TV, computer, le phone pawl phih hna. Ni pakhat kong bia ka ruah hna.
- Zeitindah tha tein rawl a eimi ka si lai timi ka hmuhsak. Ngan a dammi rawl na eimi hmuhnak nih keimah zong ei ve a ka duh ter.
Hihi ka kheng ah rawl le rawltam riamternak zeizat dah a um awk asi lai timi tahchunhnak cheukhat asi.
Thaithawh
h4 hide
100% orange juice hrai ½
diced makphek a nganmi hrai ½
pawnghmuk par 1 chumhmi
kiomi arti 1 cawhnuk khal
phulhmi hrai ½
Chuncaw
h4 hide
Misur a lai in cheumi hang hrai ½ chumhmi
ahmi carrot hang hrai ½
Cawhnuk khal par 1 aa telmi ahmi
a tho lomi vui-ar* 1 ounce aa telmi
alaivuan pita pawnghmuk ½
ti hrai ½
*Sa cu a thlok hlan tiang a linhnak pek hna, cun ei hlan ah daih ter than hna.
Rawltam riamnak
h4 hide
Rawl ei hlan le rawltam riamnak kar lakah
a almi cawhnuk khal (stick string cheese) 1
aa telmi changreu a pan a carmi 2 in 3
thawhpat pan tein phulhmi mipe keu 1
aa telmi pawnghmuk 1
thau a tlawmmi cawhnuk ½ ti
Zaanriah
h4 hide
Piar parmi hang hrai ½ chumhmi
cawhmi tisikanhnah hang hrai ½
thau a tlawmmi cawhnuk hrai ½
Chumhmi a dummi facang hrai ½
chumhmi pinto pe hrai ¼
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
Voi 1 pek = hrai ½
(azapi hrai 1½)
Sa asi lomi a hring asiloah chumhmi, rialmi, ahmi, asiloah tanmi.
Phun tampi in pek hna: hring duk, theithu muici, a sen, aihre, le sen dum.
Facang
Nikhat ah voi 6-8
Voi 1 = ½ ounce
(A zapi in 3-4 ounces)
Pawnghmuk, mexico pawnghmuk, buh, khohsuai.
Carmi asiloah chumhmi cereal.
Facang
Nikhat ah voi 6-8
Voi 1 = ½ ounce
(A zapi in 3-4 ounces)
Pawnghmuk, mexico pawnghmuk, buh, khohsuai.
Carmi asiloah chumhmi cereal.
Sa-dat (Protein)
Nikhat ah voi 3-4
Voi 1 pek = 1 ounce
(A zapi in 3-4 ounces)
Chumhmi a dermi sa, va, asiloah rili rawl (seafood).
Arti.
Chumhmi bailep, pe, asiloah tofu.
Mipe cawhnuk thawhpat.
Sa-dat (Protein)
Nikhat ah voi 3-4
Voi 1 pek = 1 ounce
(A zapi in 3-4 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!
- Kan bawmh khawh! Rawl ser kan bawmh tikah kaa nuam tuk. Ser kan bawmhmi kha tep dingah ka duh deuhmi a lo.
- Zeitindah bil le zual asi timi ka cawn lio asi. Kheng hnawhnak towel bil kan bawmh khawh.
- Zeitindah ti thlet asi timi ka cawn lio asi. Plastic hrai ah ti thlet kan bawmh khawh.
- Binghmuk asiloah cangreu thlum cawh bawmh dingcaah keu nganpi ka hman khawh.
- Kut pahnih hman in thil pawl ka hninh khawh hna, plastic thol i salad hang bantuk. A chin cu a fek ko timi tha tein zoh!
- Thuh cu ka cawn lio asi. A har lomi, plastic nam in pawnghmuk par ah mipe thawhpat le jelly thuh kan bawmh khawh.
Him tein le ngandam tein ka chiah.
Checknak tuah dingcaah sibawi sin ah ka kal pi.
Nikhat ah voi 2 ha thianh le nifatin hri in ha thianh ka bawm. Ka ha check dingcaah ha sibawi sin ah ka kal pi.
Kan kut i tawl lengmang kan herh. Ti a lummi le chaphiat in zeitindah ka kut kaa tawl lai timi ka chim. A tlawm bik second 20, asiloah “Row, Row, Row Your Boat” timi hla a rau tluk tal i tawl ka 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.
