BIAKNA LEH NGEINA. [ v ]

PUPATE PUMPI CIDAMNA LEH KISEKHNA.

Lungsim Pumpi Kilamtohna ding.

Ih Pu ih Pate hunlai-in leitung minampite neih ngeina khempeuh neikim hi. Tua ngeinate lakah pumpi cidamnalam ahi thatang kisekhna kimtakin nei uh hi. Khua khat leh khat lawhdan kilamdang taleh, Zomite neih kimawlna kibang hi. Khangdawngte in tua kimawlnate naupang nihleh-thum kikholhna-mun, mipi omkhawlna-mun khempeuhah zang uh hi.

Taangmite pen eihun zahin anneek-tuidawn namkimlo ahih hangin cidamin khansau mahmah uh hi. Cidamnalam pilna zong saumuh mahmah uh hi. Ei a laklawhte in amau khekhap kizuizo lo hi. A zat nakhempeuh pumpi ki-uksiamna tawh zang uh hi. A kisamzah sangaa tamzaw zanglo uh hi.

Kimawlna-hun tamlua leh nuntak kikhualna sumzonna hun leh nasep silbawl-hun palausak bek lo-in thatang kisiatna suakzaw thei hi. A neekciangin ahoihbek ne-in dawn uh a, kimawl leh zong, ciangtanin kimawl uh hi. Nakhempeuh a khengval leh a kisamlua omtawntung hi. A lua khempeuh in phatuamna piangsak lo hi. Munkhempeuh ah ahoihbek zatsiamna pen kikhualnalam pilna ahi hi.

Ih Pumpi pen a tawntungin gamtaang ding-a kibawl ahi hi. Ei kisekhna tungtawnin pumpi cidamna leh thatang kilamto ding hi-a, gamtatna tam semsem leh cidamin thakhauh tektek hi. Nasep hanciam aa si ki-omlo hi. Anngawl aa si om bek hi. Thadahte hehpih ding hilo hi. Thasalna neih tawntung ding kisam hi. Lampai ciangin naikhat tai-3 sangin tawmzaw lo ding hi. Nitumgam mite in lampai zekaite pen, Asia lampai ken, kici uh hi. Tawlngak-hunmaan zong kisam a, tawlngak-hun simloh thatang sal ding kisam hi.

Zomite Neih kimawlna.

Khanghamlam.
Khau kisut [ khausut ]. Kantehkan [ kanteh ]. Muituum. [thautawh ]. Peuuliip [ tungtupeuuliip] Guatah. Luai. Doldep. Ciangsawn. Mine tane.

Khau kisut.
Khau kisut pen sanggam omkhawlna mi kicinna munah zang uh hi. Sialkhau cia aa gol khauhual zang hi. Nupi leh pasal kikhenin kisut uh hi. Khau kisuh pen bansa, pheisa leh tansa aadingin hoih hi.

Kanteh-kaan.
Guapeek nih saatka in phut a. guaciangpum sui-in khung hi. A niampan panin kan aa ahaatte in liangko ciangciang kaanzo uh hi. Liangko tungsiah pen ciangtawh kikaan hi. Taanglai-in Tong a om ciangin mipite mai-ah tangval thahaat ten sialkaan uh hi. Sialtalgol minthangte kannuam diak uh hi.

Naupang omna ah inntualah phut uh hi. Mihon kisamlo hi. Khatguak zong mawl thei hi. Pumpi buppi kilok ahimanin hoih mahmah hi.

Peuuliip.
Ko tungtupeuuliip kaci uh hi. Sum lumletsa-in koihin innkapeek kiphah hi. Alangtuakah kikokim kilekkim dingin tuang hi. El zungguh kidok sek kikaikun sekin nungzang sahualleh guh aadingin hoih hi.

Guatah.
Taanglai-in guapum nih la uh hi. Minih in a dawntuakah manin kaakin tat aa gawmin tat hi. nihveita tat se uh hi. Khat in kaanliangliang hi. Tuhunin kimawlna bekin zanglo-in Culture dance te lakah hel uh hi. Mi-16 in guatat hi. giat bangin kaanin laam hi. Zopuan tawh kizemin kaan uh a, kilawm mahmah hi.

Tualo kimawlna tuamtuam tammahmah hi. Tuhun bangin kimawlna mun atuamin kineilo hi. Mipi omkhawlna leh naupante kicinna munkhempeuhah kimawl uh hi. Taanginn inntual-innka nopci mahmah munte pen kimawlna hoihpenmun hipah hi.

Naupanglam kimawlna.
Lingkhuk [ lingkineih ]. Cikpi meikai. Kibuanna [ uikhun, zutanglai ]. Mialzawt [ Maimitsin ]. Singlaam. Bukteh. Seng. Teeng'ta. Suangsai. Siallei gatang. Taikidem. Ciangsat. Gatangkap. Siksilip. Leengtuang. Luaivawh.

Lingkhuk.
Numeite kimawlna hi zawdeuh hi. Akhung leh akuan kikhen uh hi. Kopsam a omleh kaingawi ci uh hi. Khuksial, gallot, elbung, tawbet, khelehlot, thalot akpi ci-in atuamtuamin khantoto uh hi.

Kibuan leh singlaam pen pasalnote bek kimawlnuam uh hi.

Seng.
Seng pen numei pasal kimawlkhawm thei uh hi. A khawkkimin giit uh a, aleeng leh apang kikhen uh hi. Asawkkhate a si ci-in aleengten pang leuleu hi. Kimawlna khempeuh nuam mahmah hi.

Anneek khitleh luphun mateng kimawlhun ahi hi. Naupangnote ahihleh uliante lokuansungin innngak veengnaupan teng kikhawmin kimawl uh hi. Luphun ciangin Aibaa kila a, utlopipi -in kikhen uh hi. Mangpha kipaih kawmin nunghei vangvangin amau innciat uh zuan uh hi.

Zomite zongsatna hoihlo.

Midangte neihloh Zomite neih khat pen, Tuibuuk ahi hi. Hih tuibuuk pen koipan ngah uh hiam kathei kei hi. Khangluite in thupiseh mahmah mawk uh hi. Zomi Chin kici khempeuh in neikim uh hi. Tuibuukmuam khempeuh gamkhat sungah omleeng, Zomi kimpen kha ding hi.

Ih Pu ih Pate leengla muakna hoihpen ahi hi. Tangval leengcilte tuibuuk-theii guan uh hi. Nungak tangvalte tuibuuk kipia-in zawlthu-patna in nei uh hi. Tenpih ding zah aa kingai ahihleh numeite in alawmpa tuibuuk guanpah hi. Mothak teekvakte in ihmutloh sungteng buuktep uh hi.
Anneek-kaal longal nasepkawmkawm mahin tawlnga lo-in amukleh buuk kithuah tawntung hi. Teekvak zolote a pasaltawh tullo uh hi. Mothakte aadingin tuibuuk pen Teekte lungdamna ding a poimawh khatna hikha ding hi. Khangluilai-in nupa kikhenna piangsakmun pen hi.

Tuhun cidamnalam khuamu zawdeuhte in tuibuuk-haite zahaite zi dingin deihlua nawnlo uh hi. Zomi zat vante lakah paihding a omleh Tuibuuk paih masak huai hi. Zatep mah bang ahi hi. Tuibuuk, zanah, kaanza, bing cihte behkhat ahi hi. Zongsat pih dingin hoihna khatzong hong pia lo hi. Bing leh kanzate pen ganhing zatui leh bukkhuhzaa in kizang hi. Gilsan zatui hoih mahmah ahi hi. Zatuilam mipilte lamlahna bangin kizang lo hileh mihing suksiatna galhiam hoih pen ahi hi. Gam khat leh khat kisuksiatna khangnote manthanna zong ahi hi.

Pumpi thatang haatna dingin kimawlna ihanciam mahbangin hong susia khamtheih gutui khempeuh zong kidophuai hi.

Sa sangin gah leh teh hoihzaw.

Khamtungmite neek gah leh teh khempeuh pen ankung tungpan leh leipanin to-in kihuan a, limci-in cidam huai mahmah hi. Maiteh, ankamteh, beteh ih neek ciangin hing sitset a, lungkimhuai mahmah hi. Leitung a khangtogam leh mihaute in anminsa, sabung, bebung anteh bung bebek ne uh hi. Hih ante pen a bawlna setpi sungpan bangtanvei kikoih, a puakhiatna ah bangtan sawt cih ngaihsun leeng lungkimhuai lo hi. Bangtanvei kikoihthei ci-in hoihtak ahun ciangtan uh hi. US aa an kizuakte pen lamkaalah kha-2 kha-3 sawt hamtang hi. Anlim namkim a neekzawh uh hangin natna hoihlo tampi zong ngah uh hi.

Khamtung ante pen Vaimiim, taang, buh, kawlmiim, bulphuhin kine hi. Baal, aalu, kawlkai, be, hakai, cihte pen anpawm aa kine ahi hi. Tuate pen tu-in su-in kihuan a, leisungpan tokhia-in kihuan pah aa tua sangaa cidamhuaizaw omlo ding hi. Zong kicidam hi. Natnat khel, natna sehuai tam lo hi. American aa mimasate in zong nidangin eineek bangmah in ne uh hi. Tuhun aa mite sangin nakpi cidam zaw uh hi. Khanglui vaimiimcim nete in sialkaanzo uh hi. Song Theu a khanlai-in Kawl panin Kaptel khua nitun zo hi. Sun-anin taangzuha thawlkhat bek pua hi. Thagui thatang lamsang pen mite kibanlah tuanlo hi.

Mizawnggam ah mehteh mehgah bek kinezo a, sane zote ki-eng mahmah hi. Ahih hangin saneek tamlua pen hoihlo hi. Cidamnalam Scientist mipilte in, Vegetarian thapia mahmah hi. " Tuhun saneekdan pen Sodom leh Gomorrah tawh kibang hi," ci-in thuhilh minthang mahmah Billy Graham in gen ngei hi. Mehteh-mehgah hoihtak ih neekzaw aaleh sa pen hoihpen lo hi. Ahoihna khempeuh natna tawh kizui tawntung hi.

Sianthonalam Polhtehna.

Zogam pen mualtung ahihmanin khuahun siangtho hi. Huihsiangtho lei kullo-in nuamtakin kingah hi. Ahi zongin Japan galma leh tuhun khuata nuntak pen sianthonalam sangsia mahmah hi. Sangsia cihciangin zawngkhal cihna ahi hi. Tua pen theihnatawm leh zawnluatna hang zong hilel hi. Theihlohman leh neihlohman aa kingah zawngkhalna pen kizongsangin kipaikhia zolo hi.

Chin pouh cihpen a zanuam kitawm mahmah ding hi. Khangluite kipumsil ngei zen lo hi. Tuhun mualtung aateng khangthakte zong nipikaal khat khatvei kisil tawmmahmah lai ding hi. Khuadamna panin zanggam khualumna atunsuk ciangin cigi kuahin uih mahmah hi. Tuazah hinapi pawlkhat kisil tuanlo laimawk uh hi. Chinpouh kici leh zadahin khuttum lakngamkik bilbel leuleu hi. Tua zah aa ninte pen Pawite leh Paihte minpua Tedimmi kihi diak hi. Mizogam sanggamte pen nakhempeuh ah madawk beklo-in sianthonalam zong hoih zaw uh hi. Tuitawmna mun aate siangtho zaw lai uh hi. Sianthona pen tuitam hang hituan lo hi. Puansia-kawt khat tawh pumpi kinawtsiang thei hi. Ut ding bek kisam hi.

Khangluite in sing kisui Zo-kuangpi tawh anthuk uh hi. Innkuanin kuangkhat kisawkkhawm hi. Ankuang ankeu sawpin ui zang thei uh hi. Nauneite an kimuam hi. Zubeel pengtawh kibulh a, cidam tawh a damlo tawh kikhelin dawnkhawm ngekngek uh hi. Zatep tawnkhat pen minih leh thum in hawm uh hi. Za teepaa a kiangaate a piak keileh mihai ngaihsut cinglo bangin ngaihsun uh hi.

a. namza teep a gual pialote lungsim a siangtho hi cikiang e..
b. Kei in namza kateep aaleh gual pialo-in tualkhia keivang e..ci zawlai uh hi.
Tuibuukthei vom khempeuh in a mai-aa suak mi amuh khempeuh muamsak uh hi.

Puansilh niikten kineithuahlo ahih ciangin kisawp ngeilo hi. A puantung dimin khah om hi. A lutungah hiktui pakzihziah hi. Hik ki-etsak aa amuh ciangin a ha tawh cipkhamin nuamsa mahmah hi. " Hikpi cihkhap zong nemtuam" ci-in paunak kinei hi.

Singtaanggamah ekbuuk kituambawl lo hi. Mi kimuhlohna khempeuh ekbuuk hilel hi. Singbul leh sawlbawk liahna khempeuh eekbuuk ahi hi. Simlamte in gan kikhahzau lo a, innnuai-ah vok kikhawi hi. Innsungpi baallei kiu sual kisuvang aa eek-awng kici hi. Tua nuailianah suangpeek sahbiubeu khat kiphah hi. Tua suangpeek tung tusuk khempeuh vok aading hipah hi. Zingsangtung kheging a zak ciangin vok omzahzah in suangpeek umcihin kigual dimdiam uh hi. A kiamasa kituhin ciak nianua uh hi.

Tua eekbawk thote tawh ankuang ki-umkhawm hi. Innsung huihnung siangtho lo hi. Zomite damlohpih natnate pen siantho lohna leh zawnna pan aa kingah Vitamin taangsamlua hang hipipen hi.

Ei Kawlgam-Zogam Zatolam naseemte ahi, physician leh nurses, midwives nuntakzia imuh ciangin gamdangmite tawh kisangkhaihlai mahmah hi. Natna khat a omleh bang zatui tawh dam thei cihciang khawngbek ngaihsun uh hi. Hih natnate a pianlohna dingleh natna lungno a kilawhloh nangin bangci daal ding cihpen ngaihsutin neiban lo hi. Vanzat kuang leh keu silh leh ten sianthona, innsung innpua sianthona, anneek tuidawn sianthona lamah gammite pilna piadingte pen minautaangte mah banglel lai uh hi. Mipilte in, "Prevention is better than cure ," naci uh hi. Cina khoi sangin a na lo dingaa kidaal khol hoih zaw , ci uh hi.

Khamtungaa naupang site pen gilsan, eektui, huutvei, tampen hi. Hih natnate pen siantholohna pan aa kilawh natna ahi hi.

Pumpi leh Tui.

Ei Zogamah tui kilei nailo hi. Zogamtui pen siangtho-in lim hi. Leitung muntuamtuam ah a kilei hangin nadangte sangin tawmman zaw hi. Tuhun Scientist mipilte in tuitampi dawn ding nasiatakin thapia uh hi. Pumpi 3/4 tui ahi hi. Tuiteng kangleh 1/4 bek pha ding hi. Pumpi in tuitampi kisam hi. Tui hangin natna tampi dam hi.

Japan Zatuilam mipilte muhkhiatna ah, lutang-lukhing natna, pumpi tawlin thakham natna, Thagui leh guh leh taang natna, lungtang kisat natna, thau natna, huih leh thaguibawk natna, haihut natna, TB natna, gilpi natna, gong natna, khempeuh tuidawnna tawh dam thei hi.

Banghunin dawn ding.
Zingsang hanawtma -in hai-4 dawn in.
Hanawt kamkhuah namanzawh minutes-45 acin mateng bangmah ne kei in.
Minutes-45 khit ciangin ngeina bangin ne in.
Anneekkhit minutes 15 cima-in tui nekei in.[ tui, juice]
Khangham ten haili thakhatin dawnzolo dinghi. Adawn zawhdong damdamin khan hen.
Hih ngeina nazuihleh cinate in lungkimna ngah ding hi.

Dawntanvei ding.
Sikhang natna [ Highblood Pressure neite ] ni-30.
Gilpi natna [Gastric ] ni-10
Zunkhum natna [ Diabetes ] ni-30.
Sungpailo,ekkhak [ Conspation ] ni-10.
Cancer [ meima damhak ]. ni-180.
TB natna ni-90.
Arthritis guhleh taang natna neite in a tawntungin dawn kisam hi.

Zatuitam neek hangin ahoihlo sukkhak hau thei hi. Tui-zatui in sukkhak hoihlo neilo hi. Japan leh Chines te in tuisa tawh an meh thei uh hi. Tuivot zanglo hi. Gamzawngte ah tui siangtho haksa hi. Tui huanmin kul hi.

An leh tuivot neekkhop pen a thau lamsang khalsak hi. Angawi thanem sak hi. Gilpi natna leh natna tuamtuam piangsak hi. Cidamin thahaat inle Zomite laamto in.

Pumpi cidamna dingin ne in.
Sa tamlua ne kei in.
Mehteh-mehgah tamneek in. Tehhing or antehsial in sisanthak piangsak hi.
Hunmaan takin ne in. Nai-4 sangin kinai sakzaw kei in.
Athau or sathau tamlua neken. Sathau ciangtanin ne in.
Akhum tamlua neken.
A al khengval neken.
Tuivot leh an meh ken. Gilpi angawi susia hi.
Nisimin tui-4 dawn in.
Sianthona in cidamna leh khansauna bulpi ahi hi.

Cidamna leh khansauna dingin kimawlna namkim bek thamlo-in neek leh dawn lamsang zatsiamna zong poimawh hi. Anezo luate thau khengval hi. Zunkhum, sikhang, gilpi cancer cihte pen neekkhengval pan tamzaw hi. Europe gamah mithauute pen pumpi ki-ukzolo ci-in neumuh uh hi. Leitung makai a teel ciangin pumpi ki-uksiam a, abualthau meimai lote kimuangdiak hi. Anneek kikhalhzolo, lawl iipzolote pen micinglo-in kingaihsun hi.

Hun leh thatang zeeksiamte in agah ahi, hauhna leh nuntaknuam ngah ding uh hi. Anhoih tensiamna leh anneekhun maanna in cidamna leh khansauna hong pia ding hi. Thatang haatna leh cidamna dingin kimawlna namkim kisam hi. Anhoih anpha tensiam ding kisam hi. Tawikhai-in ahoihbek zatsiam ding kisam hi. Hunmaantak aa neekding kisam hi. Lungsim nopna ahi Khalam khamuanna [ peace ] zong kisam hi.

CIDAM LEH CIDAMLO TAWITEHNA.

Nitumna mipilgamte-ah thaulua natna kikihta mahmah hi. Sa, sathau, beer, zu, soda leh a khumlua neekloh ding ci-in nakpi-in kham uh hi. Biaknalam missionary te in mihaugam aa kihanthotnate zangin mizawngte thuhilh thei uh hi. Ei kiangah Vitamin kisamte a ngahna ding lampi hilhding kilawm zaw hi. Zatep tuibuuk leina sumbei tengtawh anlam behlap zaw leng hoih ding hi. Zatuiman aa sumbei teng pen anhoih leina hileh pumpi cidamin zatui kullo zaw ding hi. Ankhamluatna mun aate leh kialluatna mun aate pattahdan kibang theilo ding hi.

Hih anuai aate pen, " The Dietary Guidelines Advisory Committee, A Joint Effort of The US Department of Agriculture and US Department of Health and Human Services," pan a kibawl ahi hi.

Height Weight Weight.
Ages19-34 Ages 35+

4' 8"--------[83 - 110. -----[95 - 120.
4' 9"--------[87 - 115 -----[98 - 124.
4' 10" ------[90 - 119 ---- [102 - 129.
4' 11" ------[94 - 124 ---- [105 - 133.
5' ------[97 - 128 ---- [108 - 138.
5' 1" ------[101 - 132 ---- [111 - 143.
5' 2" ------ [104 - 137 ---- [115 - 148.
5' 3" ------ [107 - 141 ---- [ 119 - 152.
5' 4" ------ [111 - 146 ---- [122 - 157.
5' 5" ------ [114 - 150 ---- [126 - 162.
5' 6" ------ [118 - 155 ---- [130 - 167.
5' 7" ------ [121 - 160 ---- [133 - 172.
5' 8" ------ [125 - 164 ---- [138 - 178.
5' 9" ------129 - 169 ------ [142 - 183.
5' 10" -----140 - 184 ------ [155 - 199.
5' 11" -----144 - 189 ------ [159 - 205.
6' ------140 - 184 ------ [155 - 199.
_________________________

Cidamte a tunsaanna leh a gihna kikokim a, a tungaa bangin kiteh hi. Aval ciangin kidawm ding, a kiam ciangin dipzawh donga hanciam to to ding ahi hi. Limtah ci-a, duh zahzah neek muaimuai pen micingtakte ngeina hilo hi. Paul in, ankham luatna in mawhna hi, ci hi.

PUMPI AADING KISAM VITAMIN.

Vitamin tampi bakbak sangin anneek tung panin ngah leng hoihzaw hi. Leitawm aa nezote in tengsiam ding kisam hi.

Vit-A
Mittang thahaatsak. mit cidamsak ante in anteh-hing lamsang leh singgahmin, singgahpuam, asan, ahing, a eng a tuamtuamte leh carrot panin tam kingah hi. Vit-A tawmleh mitmang a, thanem a, natna tuamtuam kingah hi.

Vit-D
Vitamin-D in guh leh taang khauhsak aa cidamsak hi. Nitaang kisam hi. Bawngnawi tungpan tampi kingah hi. Ngasa leh sasinte tungpanin kingah hi. Vit-D tawmleh guhzaw hi. Mihing khanciipin gol theilo hi. Zumsungaa naseemte in nitaang ngahna ding hun lakzel kisam hi. Tua lo-in mihingte dol a, taaksuah zolo hi.

Vit-E
Vun cidam in meel hoihsak hi. Mehtehmehgah panaa kila sathau tungpan kingah hi. Khaigah leh anteh tungpan kingah hi. Aaktuicik panin kingah hi. Vit-E a tawm ciangin simal tawm a, mihing zawngkhal hi.

Vit-K
Vit-K in simal a thak bawl hi. Anteh-hing sialneekna panin tampi kingah hi. Sasin tungpan kingah hi. Simal-thak tawm ahih ciangin mihingte cidamin khansau hi. Antehsial neekding hanciam un.

Vit-C
Natna lungno daal hi. Meima dambaih sak hi. Singgah namkim pan, aalu leh singteh-hing tung pan tampi kingah hi. Vit-C tawm leh hani-ah sisan luang thei hi. Haa kiplo hi. Mehteh mehgah anteh kicinglo natna ahi Scurvy natna kingah hi.

Vit-B1
Gilpi angawi thahaat sak hi. Lungtang nasep hoihsak hi. Voksa, tang ahi uumtang, maitang, singgah tang leh sasin leh mainam tuamtuam panin kingah hi. Vit-B1 tawmlua leh Beri-beri kici lauthawng aa dipkuabaih lungtang kisat natna leh gilpi angawi thanem natna kingah hi.

Vit-B2
Pumpi thapia ahi Protein kingah hi. Sasin, Bawngnawi, cheese, aktui, pateh, tehhing, Brocoli kici ankampak hingte leh silngo dat panin kingah hi. Vit-B2 tawmleh leina kamna , kapakin ankam limlo hi. Mihing thazawm hi.

Vit-B6
Gilpi kilumlet gilsung kitok natnate daalna ahi hi. Sasin, sa-namkhempeuh, singmin antehhing namkim pan kingah hi. B6 omlo-in luaksuak hi. Gilpi kilumlet natna vei hi.

Vit-B12
Thazawngkhalte dimsak hi. Ganhing pan aa kingah sa, nawi leh adang aaktui tungpan kingah hi. Vit-B12 omlo-in mihing zawngkhal in si thei hi.

Mihingte aadingin anteh theipuam, taknei khaigah tuamtuam uumtang, maitang, siagahtang, almon tang tehhing sialneek namkim, sa, ngasa, neek ding kisam hi. Sane lote in Be tampi neek kul hi. Be hoihtak naneek zawh leh sadat kisam nawnlo hi.

Zomite pil dingin kipanta ihihtei hangin cidamna dingin annek kisiam nailo hi.
Cidamna dingin ih neding a, thatang kisekna dingin kimawlna leh thasalna ih nei tawntung dinga, damdamin Zogam hong pallun ding hi.

" Early to bed and early to rise, is Healthy, Wealthy and Wise." Lumbaih inla thobaih in . Tua in Cidamna, Hauhna leh Pilna hi."
" Ankhamluatna in mawhna hi."
" Naseemlote in neekding kilawm lo hi."

Thang Siangh. zogampalpi@yahoo.com