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Dear Hringtu Nu,
Naute na hrimmi cungah kan lawmh pi! A dammi chungkhar nih Special Supplemental Nutrition Program for Women, Infants and Children (WIC, Nu, Bawhte le Hngakchia caah Pum Thazang Umnak Lei A Bawmtu Special Program) hi an thim – uampi ngai dingmi thimnak asi, cun hika na um caah kan lung aa nuam tuk.
WIC i hringtu nu asi kami dirhmun in, na tuah khawh micu:
- Ngandamnak zohkhenhnak le adang riantuan piaknak pawl kawlnak
- A tha mi rawl thimnak tuah dingcaah cawnnak
- Na naute him tein chiahnak ding lam pawl cawnnak
- Hnukdinh bawmhnak lak
- Ngandamnak he aa tlakmi eidin pawl cawknak
Hi website (cahmai) nih nangmah le na naute dam tein umnak ding bawmhnak caah theihtlei pawl a ngei. Hi lamhmuhsaknak pawl nih na ngandamnak zohkhenhtu ruahnak an cheuhmi kha a thleng lai lo. Checknak tuah than dingin na ngandamnak zohkhenhtu sin na kal than hlan ah biahal ding i tial cia hna.
WIC nih ngan a dammi einak kong cawn an bawmh khawh i na hnukdinhnak lamthluan ah an bawmh khawh. WIC nih nangmah le adang hringtu nu caah cawnnak ding, ruahnak i hrawmnak, le biahalnak pawl caah nutrition session (thazang umnak rawl cawnnak caan) a ngei. WIC i na hmuhton micu naa nuam lai tiin ruahchannak kan ngei; hi special caan cu nuam tein nangmah he i hrawm kan duh.
Lungthiang tein,
Na WIC riantuantu
Na Herhmi Zohkhenhnak Lak Hna
Nau ngeih hnu zohkhenhnak cu nu hna caah nau an ngei hnu ngandamnak zohkhenhnak asi. Ngandamnak zohkhenhtu asiloah special in cawnnak ngeih termi thlopbultu (nurse) nih na ngan a dam maw timi le na hma tha tein a dam maw timi an zoh lai. Nau ngeih hnu checknak vialte cu tuah dih hna.
Sii na din micu hnukdinhnak caah a him ko timi le hnuk a zat a tlawm ter lai lo timi feh ter ding caah na sibawi he checknak tuah hna.
Dam tein um dingcaah nangmah le na naute nih zawt khamhnak sii nan herh. Hnuk na dinh lio ah ruahnak cheuhmi zawt khamhnak sii i chunh dingcu a him ko.
- Zawt khamhnak sii nih COVID-19, hmaihu zawtnak, kengruh thahri zawtnak (polio), le mee-khiang zawtnak (tetanus) bantuk rungrul le zawtnak in an him ter hna.
- Naute nih zawt khamhnak sii tamdeuh cu an voi 2nak chuahni in an i chunh lai. Cheukhat zawt khamhnak sii cu cu hnu lawng in chunh a herh.
- Na ngandamnak zohkhenhtu cu nangmah le na naute nih zeibantuk zawt khamhnak sii dah kan herh timi hal hna.
- Na naute cu zawt khamhnak sii hman tein chunh peng ding a biapi tuk.
- Nangmah le na naute zawt khamhnak sii nan i chunhnak cazin cu fim hna. Tonnak caan (appointment) vialte ah cazin cu rak i keng hna.
- Ngandamnak zohkhenhnak ca man pek dingcaah bawmh na herh ahcun, na umnak Medicaid zung hi pehtlai hna.
Ngandamnak He aa Tlakmi Eidin Pawl Thim Hna
Naute cu minung hnuk lawng a dinhmi hringtu nu nih eidin tawmpal tamdeuh in a herh. Hihi cu punghman lamhmuhsaknak asi – mikip nih ngandamnak he aa tlakmi ritnak (weight) hmuh than dingcaah le aa tlak ahcun, hnukdinh bawmtu dingcaah an herhmi zat aa dang cio. Nangmah ca lawngah suai piakmi Nifatin Eidin Timhtuahnak caah, www.myplate.gov hi leng hna asiloah WIC Thazang Umnak Rawl Lei Thiamsang he bia i ruah hna.
Nikhat chung punghman rawl le rawltam riamnak einak nih na pum cu thazang a um ter lai i na naute hnuk dinhnak caah, zohkhenhnak caah, le lente i celhnak caah thazang an pek lai.
Facang
Tisik anhnah pawl
Thingthei pawl
Cawhnuk in sermi Eidin
Sa-dat (Protein)
Facang
Hnuk a dinhmi:
Nikhat ah 7-8 ounce (7-8 pek ding)
Hnuk a dinh lomi:
Nikhat ah 6-7 ounce (6-7 pek ding)
Voi 1 pek = 1 ounce
Tahchunhnak:
- Pawnghmuk asiloah maxico pawnghmuk par 1
- Pawnghmuk kual asiloah bun hamburger ½
- Chumhmi buh, khohsuai, asiloah cereal hrai ½
- A tlap tete phun cereal (flake-type cereal) hrai 1
Hibantuk facang hi ei hna:
- Oat changvut (Oatmeal)
- Pawnghmuk asiloah a pummi
- A dummi fang
- Changvut khohsuai
- Maxico pawnghmuk (changvut asiloah fangvoi in sermi)
Tisik anhnah pawl
Hnuk a dinhmi:
Nikhat ah hrai 3 (6 pek ding)
Hnuk a dinh lomi:
Nikhat ah hrai 2½ (5 pek ding)
Voi 1 pek = hrai ½
Tahchunhnak:
- A hring in asiloah chumhmi tisik anhnah hrai 1
- Salat antam (luttuce) asiloah adang a hringmi a hnah a tammi hrai 1
- Tisik anhnah asiloah khazianchinti hang hrai ½
Lamhmuhsaknak pawl:
- A phun le a muici tampi in ei hna: hring duk, theithu, a sen, aihre, sen duk, le a rang
- Cawh hna: arti keu, buh, khohsuai, salad, le sa um in chumhmi
Thingthei pawl
Hnuk a dinhmi le hnuk a dinh lomi:
Nikhat ah hrai 2 (4 pek ding)
Voi 1 pek = hrai ½
Tahchunhnak:
- Ahmi asiloah chumhmi thingthei pawl hrai ½
- Thingthei 1 – apple, theithu (orange), metei (peach) tibantuk.
- 100% Thingthei hang hrai ½
- Carmi thingthei hrai ¼
Lamhmuhsaknak pawl:
- A phun le a muici tampi in ei hna: a sen, aihre, theithu, vandum, a hring, sen duk le a rang
- Parmi asiloah ahmi thingthei cu cereal, binghmuk, pudding pawnghmuk, le khalmi cawhnuk thor ah chiah hna
Cawhnuk in sermi Eidin
Hnuk a dinhmi le hnuk a dinh lomi:
Nikhat ah hrai 3 (3 pek ding)
Voi 1 pek = hrai 1
Tahchunhnak:
- Hnuk hrai 1
- cawhnuk thor (dinchin) hrai 1
- American (processed) cawhnuk thawhpat par 3 (2 ounce)
- A Hakmi Aihre Muici Thawhpat Khal or cubantuk cawhuk thawhpar 1½ ounces
- Hmete in ziahmi cawhnuk thawhpat hrai ⅓
- A kham lak cangmi cawhnuk thawhpat thor a nemmi hrai 2
- Peehnuk (soymilk) hrai 1
Lamhmuhsaknak pawl:
- Thau a tlawmmi asiloah thau a um lomi hnuk thim hna
- Cawhnuk thawhpat 1½ ounce pek micu an-sa-tung (cube) 3-4 tia asi
Sa-dat (Protein)
Hnuk a dinhmi:
Nikhat ah 6½ ounce (6½ pek ding)
Hnuk a dinh lomi:
Nikhat ah 5½ (5½ pek ding)
Voi 1 pek = 1 ounce
Tahchunhnak:
- Satit, arsa, vui-ar, asiloah nga 1 ounce
- Tuna nga kuang hrai ¼
- Arti 1
- Chumhmi pe asiloah tofu hrai ¼
- mipe cawhnuk thawhpat cabuai keu in keu 1
Lamhmuhsaknak pawl:
- Voi 3 pekmi cu phee tom tia asi
- A dermi satit thim hna: rawhmi, chumhmi, asiloah emmi
- Pe cu a tha ngaimi protein hrampi asi
Thaithawh, Chuncaw, le Zaanriah Ei Hna
Nangmah le na naute cu punghman rawl le rawltam riamnak nan ei tikah a tha bikmi asi. Hihi na WIC thathnemhnak pawl in na cawk khawhmi eidin cheukhat hmangin tuah khawhmi a fawimi cazin asi.
WIC eidin pawl in na pum cu sersiam hna. An pek dingmi hna cu:
- a dammi thisen caah iron dat
- ruh le ha caah calcium
- caah Vitamin A le C
- remhnak caah protein
Hihi na kheng ah rawl le rawltam riamnak zeizat dah asi lai timi tahchunhnak cheukhat asi.
Thaithawh
100% mixed berry thei thingthei hang hrai 1
Pawnghmuk emmi par 1
hak lak in tlokmi arti 1
Chuncaw
A nganmi, parmi strawberry hrai ½
ahmi carrot hrai 1
ti hrai 1
Pawnghmuk par 2 le a dermi ei
khawh colhmi vui-ar 3
ounce le salat hrai ¼ le khazianchinti hrai ¼
Rawltam riamnak (Snack)
Rawl ei hlan le rawltam riamnak kar lakah ahmi metei hrai ½ thau
a tlawmmi asiloah thau a um lomi hnuk hrai 1
changreu a pan a carmi 5 asiloah 6
cawhnuk thawhpat par 3 asiloah 4
parmi zil hrai ½
cherry khazianchinti hrai ½ ti
Zaanriah
Misur hrai 1
chumhmi pe a hringmi hrai ½
thingthei a hringmi phun kip cawhmi hrai 1 le sialaka hang cawhmi (dressing) keu 1
Spaghetti khohsuai hrai 1 le
cawsa dipmi hrai ¼ le
aalu sauce hrai 1 thau a tlawmmi asiloah
thau a um lomi hnuk hrai 1
Thaithawh caah Ruahnak Pawl
Thaithawh caah caan pe. Cu nih nikhat chung an bawmh lai. Hihi ruahnak tlawmpal asi. Atanglei phu hna in eidin pakhat asiloah pahnih in thim hna.
Tahchunhnak: Changvut in sermi maxico pawnghmuk + Mipe Cawhnuk Thawhpat + Apple Parmi
Pawnghmuk, Cereal, asiloah Adang Facang Pawl
- Pawnghmuk Kualmi (Bagel)
- Cereal
- Changvut asiloah fang in sermi maxico pawnghmuk
- Changreu a pan a carmi
- English muffin (Mirang changreu thlum phun khat)
- Oat changvut asiloah fangvoi cheu
- Mitsur car in sermi pawnghmuk (Raisin bread)
- Facang in sermi pawnghmuk
- Thei tampi cawhmi thaithawh (Granola) asiloah pe phunphun cawhmi (trail mix)
- Fang in sermi changreu kual tete a ummi (waffle)
Cawhnuk in sermi Eidin or Sa-dat (Protein)
- Thau a tlawmmi hnuk
- Thau a tlawmmi cawhnuk khal
- Thau a tlawmmi cawhnuk thor (dinchin)
- Arti, chumhmi
- A hakmi thingthei (hru bantuk)
- Mipe cawhnuk thawhpat asiloah a hakmi thingthei in sermi cawhnuk thawhpat
- Hummus
Thingthei le Anhnah
- Applesauce
- A hringmi makphek a nganmi
- Khazianchinti
- Thawpat (Avocado)
- Apple
- Banhla
- Phazeti
- Theithu (Orange)
- Metei (Peach)
- Rungtuban
- Mitsur car
- Strawberry
Khulrang In Chumhmi Rawl ahcun Fimkhur Ko
Naa hnawk tuk maw? Hi fimkhur tein thimnak pawl caah hal hna.
- Emmi arsa tenhmi pawnghmuk
- Vui-ar le thawhpat pawnghmuk
- Satit tenhmi pawnghmuk asiloah cawhnuk khal tenhmi pawnghmuk (Hamburger or cheeseburger)
- Hmaphek a nganmi a hringmi, khazianchinti, le pa telhmi pizza
- Anhnah le cawhnuk khal telhmi rawhmi aalu
- Bean burrito (pe zualmi)
- Thingthei
- Ti, thau a tlawmmi hnuk, asiloah 100% thingthei hang
Nifatin In Folic Acid le Iron-Dat Din Peng Hna
Folic acid cu na pum i cell vialte nih a herhmi vitamin asi. Hi vitamin nih lungzawtnak, zennak, le cancer zawtnak in an ven lai. Nau na pawi than ahcun, a chuak rih lomi naute cu nau pawi a hram thawknak lei ah a chuak thiammi kengruh le thluak i a cangmi chuahpi mi tlamtling lonak kha a ven. Nifatin in 400-800 microgram (mcg) din dingin ruahnak cheuh asi.
Nifatin in folic acid a za tawk tein din dingcaah thazang umnak rawl cabenh hna cu tha tein zoh hna.
- Nifatin in 400-800 mcg folic acid a ummi vatamin cu din hna.
- Nifatin din dingmi 100% folic acid aa telmi cereal thaithawh khengkhat cu nifatin in ei peng hna.
Vitamin sii tlang na din asiloah cereal na ei hmanh ah folic acid aa telmi eidin pawl cu ei hna.
- Na thaithawh ah zil tlum (cantaloupe), theithu pawl (orange), asiloah strawberry cu chapchih hna.
- Salad asiloah satit tenhmi pawnghmuk caah hring duk salad, romaine salad bantuk, a hringmi hnah, asiloah hin-nuh-naui (spinach) a hring cu thim hna.
- Rawltam riamnak caah mipe asiloah mipe cawhnuk thawhpat cu ei hna.
- A thawmi nawk ding cu cawh hna law kawpi par a hringmi le kawpi par bantuk anhnah a hring ahmi cu hman hna asiloah i nawk dingcaah cherry khazianchinti le carrot a fami hman hna.
Iron dat teh?
- Nau ngeih hnu in, na pum iron dat level cu a niam men lai. Hi nih thazang a dermi le a ba mi bantuk in an um ter khawh. Na ngandamnak zohkhenhtu nih iron dat aa telmi vitamin asiloah nau na ngeih hlan na dinmi vitamin cu pehzulh dingin ruahnak an cheuh men lai.
Iron dat a tammi a tang lei eidin pawl tam deuh in ei i zuam hna:
- Iron telhmi cereal thaithawh
- Bailep a rangmi, pekawng (lentil), kalape, asiloah pinto pe bantuk chumhmi carmi pe
- Thau a tlawmmi a senmi satit
- Tofu
- Arti
- Hin-nuh-naui (spinach), collard green (kawpi hnah a hringmi), le mustard green (antam a hringmi) bantuk a hringmi hna
- Aalu a hawng ziah lomi
- Mirang khuhlu hang
- Facang in sermi pawnghmuk
Iron dat a tammi eidin ah Vitamin C sangpi aa telmi eidin chapchih hna. Cu hna hmunkhat ah eitinak nih na pum cu na eimi rawl in iron dat tamdeuh dawp kha a bawmh.
A tha mi Vitamin C hrampi ah aa telmi:
- Theithu hang (Orange Juice)
- Grapefruit (Mitsur tlai)
- Aalu rawhmi
- Khazianchinti
- Makphek (pepper)
- Kawpi par a hringmi (Broccoli)
Remhnak Hmete le A Dammi Thimnak nih A Dam Deuhmi An Si Ter!
Nangmah dam ternak, thazang tamdeuh ngeih ternak le pum rit zor ternak ah remhnak hmete nih thlennak nganpi asi ter khawh. Hringtu nu nih an caah a rak tha mi a lam pawl tampi an chimmi a um.
- Eidin cu a tuam ah denteo in ei colh hlah – a pan a carmi changreu, a hakmi thei, pe phunphun cawhmi, a kual in sermi changreu (pretzel), cawhnuk thawhpat tlang, tibantuk eidin hna cu dur hmete te in asiloah zig hrenhmi zal in then hna. A tha chinchin micu, calory aa tel lomi khul rang in ei khawhmi rawltam riamnak caah tisik anhnah hna cu dur ah chiah hna.
- Tisik anhnah cu rawl phun kip ah telh hna – Chungkhar eidin cu tisik anhnah kheng asiloah cabuai lai ah chiahmi tisik anhnah phunphun cawhmi in thawk hna law tampi in ei hna. Rawl bik cu coka ah ser hna. Na kheng ser dingcaah MyPlate lamhmuhsaknak hi www.myplate.gov ah hman hna..
- Na khim tikah ei ngol hna – Na kheng cu a lawng hlan ah asiloah adang ei an ngol hlan ah ei ngol dingcu a tha ko timi nangmah tein i theihter peng.
- Na then cu ngiat hna – Use smaller plates. Studies show we eat more when we use bigger plates.
- Eidin cheukhat cu tlawmdeuh in ei hna – Thau le cini telhmi tampi aa telmi eidin pawl cu tlawmdeuh in ei in calory thumh hna. A thlummi dinmi, cookie changreu, kekhmuk, muthai, le ice cream hna cu a caancaan ei ding lawngah thim dingin bia khiak hna. Hnakruh, kengruh sa emmi, le hot dog bantuk sa hna cu ri khiah hna.
- Inn ah chumh hna – Thau, cini, le cite tlawmdeuh aa telmi ngan a dammi rawl chumh ning hna cu hman i zuam hna.
- Ti Din – Kan ti a hal tikah a caancaan ahcun kan paw a tam bantuk in kan um men lai. Chun nitlak in ti cu i keng peng. Ti din nih pawkhim an bawmh khawh cucaah tampi na ei ti lai lo.
- Ngandamnak he tlak tein eidinnak cu dam tein umnak ding le thazang ngeih deuhnak ding pakhat lawnglawng asi – Hliphlau tein um zong a bawmh. Hliphlau tein umnak nih hringtu nu asi ka micu lungthin batnak dam a bawmh – cun naute thar ngeih cu lung a bat chinchin kho! Na sibawi cu zeitikah pum cawlcanghnak tuah a tha lai timi hal law huamsam tein thawk hna.
Na Si Khawh Chungin Hliphlau Tein Um
Na pum cu na cawl tikah remcang tein a um. Na ngandamnak zohkhenhtu nih a tha ko a ti ahcun, hliphlau tein um. Lam kal, i samh, le ti lio cu a tha mi phun tlawmpal an si.
Pum hliphlau tein umnak nih:
- Zoh aa dawhmi le a dammi si ding an bawmh
- Thazaang tamdeuh an pek
- Lungbatnak a zor ter i lungtha damnak an bawmh
- Na nau pawimi khin ritnak a zor ter
- Na titsa a feh ter
Hramthawk ahcun, fawi tein tuah. Na pum nih dam a herh. Na ngandamnak zohkhenhtu cu zeidah na tuah khawh i zeitik ah na tuah khawh timi hal hna.
Minit 5 asiloah 10 lam kalnak in thawk hna. Zarhkhat hnu in, sau deuh in asiloah hlat deuh in kal hna. Na caah a remmi timhnak ser hna.
Hi hna hi na pum fawi tein cawlnak ding adang lam an si:
- TV na zoh tikah asiloah phone naa chawnh tikah lam kal pah hna.
- Hla chuah law lam.
- Na hawi le na chungkhar cu tel ve dingin sawm hna.
Adang a nuammi le a lak asimi pum cawlcanghnak program/video pawl cu online ah na kawl kho thiamthiam hna.
Voikhat ah pakhat tete in ngandamnak he aa tlakmi umtu ningcu thleng hna.
Adang pakhat na tuah hlan tiang thlennak pakhat cu tuah peng hna.Zei eidin dah thlawm deuh in na ei khawh?
Tahchunhnak: Ni khat ah soda pakhat in thumh hna.
Zei eidin dah na thleng khawh?
Tahchunhnak: Thaitawh caah thau a tlawmmi cawhnuk thor cu thingthei he ei hna.
Hliphlau deuh nak dingcaah zeidah na tuah khawh?
Tahchunhnak: Seh hlei (elevator) hmang loin, ke kaimi hlei tu hmang hna.
Nangmah Tein Caan I Pe
Na naute thar cu i lawm ko, asinain nangmah zong i zohkhenh ve.
- Chungkhar le hawikom pawl cu bawmh hal hna. Dawr kal ter hna, rawl chumh ter hna, cun thianhlimnak tuah ter hna.
- Na naute aa hngilh tikah i hngilh ve. Naa hngilh kho lo ahcun, zau law i din ko.
- Biaruah ding pakhat khat auh hna.
Thazang umnak rawl, punghman rawl einak nih hitin an bawmh khawh:
- Thazang tamdeuh umnak
- Fiang tein khuaruah khawhnak
- Dam deuhnak
Na Mirhnak Cu Dam Tein Chiah
Ngan a dammi ha le hani cu ngandamnak tha hmelchunhnak asi.
- Nikhat ah a tlawmbik voi 2 tal na ha (le na kaa) i taih.
- Nifatin in na ha cu hri in thianh peng.
- Cini in thlum termi dinmi pawl si loin, ti ding hna.
- Thla 6 ah na ha i zoh ter peng hna.
Nau Ngeih Hnu Lungrawhnak
Hringtu nu asi ka mi tamdeuh cu lungrawhnak an tuar. An tap, an ngeih a chia, cun an lung aa tleng. Hihi cu zarh 2 tiang a rau kho. Hi bantuk tuarnak cu aa pehzulh i a zual ahcun, Nau Ngeih Hnu Lungrawhnak na ngei mi asi kho.
Nau Ngeih Hnu Lungrawhnak ka ngei kho tiah naa ruat ahcun, bawmhnak lak dingah na ngandamnak zohkhenhtu he bia i ruah hna. Dam tein um dingcaah a phu mi na si.
Nangmah le nangmah asiloah na naute fahnak peknak ruahnak na ngei ahcun, bawmhnak lak colh hna.
Postpartum Support International Helpline cu 1-800-944-4773 ah phone chawnh hna, www.postpartum.net ah leng hna, asiloah 800-944-4773 (Mirang holh) asiloah 971-203-7773 (Spain holh) ah ca kuat hna.
Nau Ngeih Hnu Lungrawhnak Hmelchunhnak Pawl
Hi bantuk phun zarh 2 a rau mi tuarnak poahpoah:
- Ngeichia taktak
- Atu le tu tap
- Rawl ei duh lo asiloah ei ngol duh lo
- It khawh lo asiloah zeitik caan poah ah it duh peng
- Mah le mah i zohkhenh duh lo
- Nun nuam lo
- Na naute zohkhenh duh lo
- Mah le mah asiloah na naute fahnak ka pek kho tiin ruat
- Na naute he mah lawngin um ding tih
- Na naute kong luan tuk in phannak ngei
Hi Lungbat Damternak Hi Tuah Chunh Hna
- Thutdan ah thut.
- Na paw ah na kut chiah.
- Voi 4 tiang duhsah tein rel law na hnar in na thaw dawp. Second pakhat in ngol ta.
- Voi 4 tiang duhsah tein rel law na kaa in na thaw chuah than. Voi 5 in 10 tiang nolh hna.
Na Naute Hmelchunhnak Pawl Lungfiannak
Na naute nih a herhmi an chim nak ding caah pum cawlcanghnak le hmelchunhnak pawl a hman hna. Na naute hmelchunhnak pawl lehnak nih an nihcu ngam dingcaah le i nuam dingcaah a bawmh hna.
“Ka paw a tam”
Na naute cu a paw a tam tikah, hitin a um men lai:
- An kut cu an kaa pawngah an chiah lai
- An kut le ke an kual ter lai
- Hnuk a dawpmi aw ka chuah lai
- An hmur an kor ter
- Hnukhmur (hram) an kawl lai
“Ka Paw A Khim”
Na naute cu a paw a khim tikah, hitin a um men lai:
- Huam sam deuh in ka dawp asiloah dawp ka ngol
- An kut le ban an dai ter
- Hnukhmur mer tak
- Ka nam
- Kaa hngilh
“Na pawng um ka duh”
Lente celh ka cu tikah.
Na naute a chuak ka cu a upa deuh tikah, khat le khat i bawmchan dingin, cawn dingin, asiloah lentecelh dingin an cu tikah a tha deuh in na chimh khawh hna lai.
Na naute nih nangmah le a thar an vawlei kong tamdeuh cawn dingin bawmh an in hal tikah, hitin a um men lai:
- Tha a dammi mithmai le takpum an ngei lai
- Na aw le na hmithmai an in zulh lai
- An in leh lai
- Na hmai ah an in zoh lai
- An lu an cawi lai
“I din ka duh”
Aa dangmi thil ka duh tikah.
Na naute cu na theih chin lengmang bantuk in, chim an in duhmi cu theih hram naa thawk lai. Hihi cu caan a la.
Na naute nih lentecelhnak in, cawnnak in dinh a duh tikah asiloah a daimi caan tlawmpal in a herh ahcun, hitin an um men lai:
- Hlatpi ah zoh, hlatpi ah i mer, asiloah an keng kuar ter
- Hmaisur asiloah huam lomi zohnak an mit ah a um
- An kut, an ban, asiloah an ke an thomter
- Hamham asiloah i hngilh
Na Naute Cu A Tha Bik In Hramthawk Ter – Hnukdinh!*
Hnukdinh cu kokek asi, nain caan pek le cawn a herh men lai. Nangmah le na naute cu a zarhkhatnak ahcun nan cawn lai. Cu hnu cun a fawi lai.
I din. Na naute caah thazang tamdeuh na ngei lai.
Na ba tikah ti, hnuk, le 100% thingthei hang din hna. Hnukdinh lio ah din dingmi timh cia in chiah hna.
Nifatin in rawl voithum le a tlawmbik rawltam riamnak voikhat ei hna. Cheukhat rawltam riamnak caah ruahmi cu:
- Cawhnuk khal le changreu a pan a carmi
- Thingthei
- Thau a tlawmmi cawhnuk thor (dinchin)
- A hakmi thingthei le mitsur thei carmi
- Cereal
- Pawnghmuk (Sandwich)
Hnuk na din lo ahcun, WIC chimh hna. Hibantuk adang eidin in calcium na ngah khawh:
- Cawhnuk Khal
- Cawhnuk Thor
- Calcium aa telmi theithu hang
- Tofu (calcium in sermi)
- A hnah a kermi kawpihlum (kale) le kawpihnah antam
- Calcium telhmi adang eidin pawl
Adang hringtu nu hna he bia i ruah khawhnak hmun hnukdinh bawmhnak phu cu rak pehtlai ve.
Hnukdinhnak kong biahalnak na ngei ahcun WIC asiloah hnukdinhnak lei ruahnak petu cu phone chawnh hna.
Hnukdinh – Na caah A Tha, Naute Caah A Tha
Hnukdinhmi naute hna cu:
- Pum he i tlak lonak a tlawm
- An zawt a tlawm deuh
- Chungtlik le ek fernak tlawm deuh an ngei
- I hngilhnak he aa pehtlaimi thih khawhnak (SIDS) a zor ter
Hnuk a dinhmi hringtu nu cu:
- Naute caah rawl ah phaisa an hmanmi a tlawm
- Kam lei in ihnak caan tamdeuh an ngei
- An pungsan tuandeuh in a hman than
- Cheukhat cancer zawtnak le type 2 zunthlum zawtnak ngeih khawhnak a tlawm deuh
Nu hnuk dinhternak 5 infographic kha zoh law i hrawm
Formula Dinhnak Caah Theih Dingmi Hna
Na naute cu minung hnuk asiloah formula dinh dingin naa thim zongah, na naute nih tha tein a einak hnga bawmtu dingah nangmah an bochan. Thol in duhsah tein dinhnak konglam caah, thla 0-6 tiang hnukdinhnak lamhmuhsaknak kha zoh hna.
- Formula cawh cu rawl chumh ning lamhmuhsaknak zulh bantuk asi; aa telmi hna hman tein cawh cu a biapi tuk. Thol i cawhnak lamhmuhsaknak benhmi cu zulh dingah na naute nih an herh. Thol ah ti rawn ta hmasat in cu hnu cun formula rawn ding timi cu theih hna.
- Na naute cu midang nih an zohkhenh ahcun, zeitindah hman tein formula cawh le timh asi timi an theih ko timi tha tein feh ter hna.
- Dinh hnu ah thol ah a tangmi formula cu hlonh hna. Thol cu na timh chung ahcun, na naute dinh dingin timhcia na si hlan tiang kihternak bizu (refrigerator) ah fim hna. Suimilam 24 chung ca za ding lawngin timh hna.
- Ti a lummi ah chiah in thol cu lum ter hna. Microwave ah lummi formula nih naute a kaa a kangh khawh. Thol cu lum menmen lawng asi awk asi – a lin awk asi lo.
- Na naute nih thol i formula lawng a herh; zeitikhmanh ah a thlummi dinmi asiloah ti cu naute thol ah chiah hna hlah.
Him Tein Umnak
Sahdah asiloah khuhsi in sermi thil pawl, zu, sii hnah carmi, le adang phung a lut lomi sii hna cu hrial in nangmah le na naute cu dam tein chiah hna. Nau pawi than dingin naa timh ahcun, sahdah asiloah khuhsi, zu, sii hnah carmi, asiloah sii pawl ngol dingin asiloah thumh dingin thil hrampi (resources) he kan in bawmh khawh.
Kuak zuk asiloah sadah asiloah khuhsi in sermi thil pawl hmannak nih na ngandamnak an hnursuan khawh. Cigarette asiloah electric kuak (vape pen) a khu asiloah tikhu nih na pawng i a ummi hna zong a hnursuan khawh hna. Naute asiloah hngakchia pawng kuak zuknak nih a kihnak, hnakhaw fahnak, Bawhte Ruah Lo Piin Thihnak Hmelchunhnak (Sudden Infant Death Syndrome, SIDS), asiloah tangfah zawtnak ngeih khawhnak a karh ter khawh.
Na inn le mawtaw caah kuak zuk lonak phung kha ruat hna. Nangmah le na naute pawngah kuak zuk lo dingin mi hna cu hal hna.
Sadah asiloah khuhsi in sermi thil pawl ngol asiloah thumh cu zeitluk in a har timi kan theih ko. Na hmanmi ngol dingin asiloah thumh dingin naa zuam lio asi ahcun, nangmah caah thil a hrampi (resource) kan ngei. A lak nun chimhnak, a lak in ngolnak timhtuahnak, le cawnnak thilri pawl telhchih in sahdah asiloah khuhsi tonhtilonak ding bawmhnak caah www.quitnow.net ah hin rak zoh hna.
Zu, sii hnah carmi, le adang phung a lut lomi sii hna hrial cu nangmah le na naute asiloah upa deuh hngakchia hna dam tein le him tein chiah dingcaah ruahnak cheuhmi asi. Na hmanmi ngol asiloah zor ter ding naa zuamnak bawmhnak caah thil a hrampi (resource) kan ngei.
Hi thil chuak pawl tongh ti lonak ding bawmhnak caah, na ngandamnak zohkhenhtu cu pehtlai hna asiloah www.findtreatment.gov ah rak leng.
For support with quitting alcohol, marijuana, or other illegal drug use contact your healthcare provider or visit www.findtreatment.gov.
Never leave your child with people who drink too much or use drugs.
Say NO to:
- Beer
- Smokeless tobacco
- PCP or angel dust
- Wine
- Misuse of medicines
- Heroin
- Mixed drinks
- Marijuana
- Methamphetamines
- Liquor
- Crack/cocaine
- Opioids
- Cigarettes
- LSD
- Vape and Juul products
Hnukdinh bawmhnak caah, na umnak WIC Hnuk a Dinh Vemi Hawikom Ruahnak Cheuhtu asiloah WIC Rianpekmi Hnukdinhnak lei Thiamsang cu pehtlai hna.
Hi riantuannak zung cu atlukmi caantha petu asi.
