h2 hide
Keimah tein tam deuh tuah khawh dingin ka cawn lio asi.
Tha tein a eimi ka si khawhnak hnga sersiamnak le bawmhnak ka herh.
A tha bik in ka ei khawhnak hnga, na sin in a ngan a dammi rawl le rawltam riamnak thim ding pawl ka herh. Ei ding rian cu keimah cungah a ummi asi.
Nangmah na rian cu a tanglei hi biakhiah ding asi:
- Zei rawl dah pek asi
- Zeitik caan ah rawl pek asi
- Khoi kaa ah dah a ei lai
Keimah ka rian cu a tanglei hi biakhiah ding asi:
- Ka ei lai maw asiloah ei lo dah
- Rawl an ka pekmi pawl in zeidah ka ei lai
- Zeizat dah ka ei lai
Rawl asiloah rawltam riamnak ka ei duh lo ahcun na thin phang hlah seh.
Zeitik caan ah rawl asiloah rawltam riamnak na ka pek than lai timi ka chim.
Cun ka paw a tam kho mi asi.
Super Rawltam Riamnak
Rawltam riamnak nih ka herhmi thannak, lentecelhnak, le cawnnak pawl ngah khawhnak a ka bawmh. Ka paw cu a hme, cucaah suimilam 2 asiloah 3 poah ahcun ka paw a tam. Thaithawh le chuncaw kar lak ah rawltam riamnak voikhat, chuncaw le zaanriah kar ah rawltam riamnak voikhat, le ka it hlan hmanh ah voikhat tiin na ka pek lai.
Hihi ka kheng ah rawl le rawltam riamternak zeizat dah a um awk asi lai timi tahchunhnak cheukhat asi.
Thaithawh
h4 hide
diced raspberry hrai ¼
thau a tlawmmi cawhnuk hrai ½
Pawnghmuk par 1
chumhmi, kiomi arti 1
Chuncaw
h4 hide
Alaivuang, tanmi mai 1
chummi, fangvoi a zaka mi 1
ti hrai ½
mipe cawhnuk thawhpat keu 1
aa telmi pawnghmuk par 1
Rawltam riamnak
h4 hide
aa telmi cheumi blueberry hrai ½
kar lakah thau a tlawmmi cawhnuk thor hrai ½
cawhnuk khal aa telmi changreu a pan a carmi 5 asiloah 6
aa telmi carrot ahmi hrai ½
mipe cawhnuk thawhpat keu 1
Rawl ei hlan le rawltam riamnak
Zaanriah
h4 hide
Metei ahmi hrai ½
chumhmi kawpi par hrai ½
thau a tlawmmi cawhnuk hrai ½
Chumhmi facang a dummi hrai ½
salmon nga kuang 1 ounce
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)
A hring in asiloah chumhmi, rialmi, ahmi, asiloah tanmi tisik anhnah.
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
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
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!
- Cabaui ser kan bawmh khawh.
- Puanchia asiloah ti a dawpmi hnawhnak hmangin cabuai asiloah counter ka thianh khawh i ka hnawh khawh.
- Tam awk caah tisik anhnah ka cheu khawh i ka then khawh hna.
Him tein le ngandam tein ka chiah.
Kaa haak lo nak hnga rawl hna cu a za tawk hmete in tan an si ko timi tha tein zoh hna.
Checknak tuah dingcaah sibawi sin ah ka kal pi.
A hmemi, a nemmi ha hnornak bras in pe mu tia flouride hasii thuh in ka ha cu nikhat ah a tlawmbik voi 2 thianh ka bawm. Zeitindah hasii ka chak lai timi le zeitindah nifatin hri in ha ka thianh lai timi 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.
