dmatekenya/chichewa-machine-translation huggingface dataset:
English: A healthy diet includes the following: Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice)
Chichewa: Kudya kwabwno kumayenera kukhala ndi zinthu izi: zipatso, masamba, nyemba, mtedza komanso mbewu zosachotsedwa chilichose monga chimanga chosagaya, mapila, ma otsi, tiligu komanso mpuga.
English: At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots
Chichewa: Kufikira magalamu 400 a zipatso, masamba pa tsiku kawiri, kupatula mbatatatesi, mbatata ya kholowa, chinangwa komanso zakudya za mizu.
English: Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates
Chichewa: Shuga ndi shuga wopangidwa aliyense amene amaikidwa ku zakudya ndi wokonza, wophika kapena okudya, komanso ma shuga amene amapezeka mwachilenge mu uchi, madzi amuzipatso komanso zotsekemera zochoka kuzipatso.
English: In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life
Chichewa: Muzaka ziwiri zoyambilira mu umoyo wa mwana, mwadyedwe abwino amathandizira kukula kwabwino komanso kuthandiza kukula kwa ubongo. Zimachepetsa chiopsyezo chokhala okula thupi kwambiri kapena kukhala ndi matenda amgonagona munthu ukamakula.
English: Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important: Infants should be breastfed exclusively during the first 6 months of life
Chichewa: Malangizo amadyedwe abwino a ana obadwa kumene komanso ana ndiwofanana ndi anthu akuluakulu, koma zinthu izi zofunika: mwana obadwa kumene akuyenera kuyamwitsidwa mwakathithi miyezi isanu ndi umodzi yoyambilira.
English: Infants should be breastfed continuously until 2 years of age and beyond. From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods
Chichewa: Makanda akuyenera kuyamwitsidwa mosalekeza mpaka atafika zaka ziwiri kapena kupitilira. Kuchoka miyezi isanu ndi umodzi , mkaka wa m’mawere ukuyenera kuwonjezeredwa ndi zakudya zokwanira, zotetezeka komanso zathanzi. Mchere ndi shuga sizikuyenera kuphatikizidwa ku zakudya zowonjezerazi.
English: Fruit and vegetable intake can be improved by always including vegetables in meals; eating fresh fruit and raw vegetables as snacks; eating fresh fruit and vegetables that are in season; and eating a variety of fruit and vegetables
Chichewa: Kudya zipatso ndi masamba kukhoza kulimbikitsidwa powonjezera masamba mu chakudya, kudya zipatso ndi masamba ngati zakudya zotolatola, kudya zipatso ndi masamba amene akupezeka mu nyengo imeneyo komanso kudya zipatso ndi masamba amagulumagulu.
English: Limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats
Chichewa: Kuchepetsa kudya zakudya zophika komanso zokazingidwa ndi zakudya zoikilatu mu jumbo monga mandasi, chigumu, bisiketi zimene zimkhala ndi mafuta woipa.
English: Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g)
Chichewa: Anthu ambiri amadya mchere wambiri kuchokera ku mchere
English: High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke
Chichewa: Kudya mchere wambiri ndi kusadya potaziyamu okwanira zimaonjezera kuthamanga kwambiri kwa magazi zimene zimakuika pa chiopyezo cha matenda a mtima komanso kufa kwa ziwalo.
English: Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year
Chichewa: Kuchepetsa kudya mchere kufika mulingo woyenelera wa magalamu 5 pa tsiku kukhoza kuteteza ifa zokwana 1.7 miliyoni pa chaka
English: People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking or at the point of consumption (e.g. table salt)
Chichewa: Anthu samadziwa mulingo wa mchere umene amadya. Maiko ambiri, michere imachoka kuzakudya zopangidwa ku fakitale monga zakudya zophika kale, nyama monga khumba, zakudya zotolatola za mchere kapena kuchoka kuzakudya zimene zimadyedwa mu mlingo waukulu monga mkate. Mchere umaphatikizidwa kuzakudya pophika komanso pa nthawi yakudya.
English: Salt intake can be reduced by limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;
Chichewa: Kudya mchere kukhoza kuchepetsedwa pochepetsa mlingo wa mchere komanso zokometsera zakudya tikamaphika ndi kukonza zakudya.
English: Not having salt or high-sodium sauces on the table; limiting the consumption of salty snacks; and choosing products with lower sodium content
Chichewa: Kusakhala ndi mchere kapena kukhala ndi zokometsera zochuluka patebulo, kuchepetsa kudya zakudya zambiri za mchere komanso kusakha zakudya zochepa michere.
English: Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it
Chichewa: Opanga zakudya ena akukonzaso kapangidwe ka zakudya zawo kuti achepetse mchere mu zakudya zawo komanso anthu akulimbikitsidwa kuti aziwona zolemba pamapaketi kuti awone mchere umene uli zakudya asanagule kapena kudya.
English: Sugars intake can be reduced by limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages; eating fresh fruit and raw vegetables as snacks instead of sugary snacks
Chichewa: Kudya shuga wochuluka kwambiri kukhoza kuchepetsedwa pakudya zakudya ndi zakumwa zokhala ndi shuga monga zakudya zotolatola za shuga, zakumwa za shuga; kumadya zipatso ndi masamba ngati zakudya zotolatola osati zakudya zotolatola za shuga
English: Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns
Chichewa: Madyedwe amasitha nthawi ndi nthawi, ndipo izi zimatsogozedwa ndi kakhalidwe komanso zachuma zimene zimagwira ntchito kukonza m’mene amadyera.
English: These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change)
Chichewa: Zinthu zimenezi ndi monga chuma, mitengo ya zakudya zimene zimakhudza kapazekedwe ndi kukwanitsa kugula zakudya chathanzi, makondamakonda a zakudya komanso zikhulupiliro, miyambo komanso malo ndi chilengedwe monga kusitha kwa nyengo.
English: Therefore, promoting a healthy food environment – including food systems that promote a diversified, balanced and healthy diet – requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors
Chichewa: Ndiye, kulimbikitsa zakudya zathanzi monga ndandanda wa zakudya umene umalimbikitsa zakudya za magulumagulu komanso zakudya zabwino- zimafuna kugwira ntchito pamodzi kuphatikiza boma, anthu ndi mabungwe oskhala aboma.
English: Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices
Chichewa: Maboma ali ndi ntchito yopanga malo abwino okhudzana ndi madyedwe abwino zimene zingapangitse anthu kutsatira ndi kukhala ndi madyedwe abwino.
English: Effective actions by policy-makers to create a healthy food environment include the following: Creating coherence in national policies and investment plans – including trade, food and agricultural policies – to promote a healthy diet and protect public health through increasing incentives for producers and retailers to grow, use and sell fresh fruit and vegetables
Chichewa: Ntchito ya opanga malamulo kukhadzikitsa ndondomeko ya zakudya yabwino imene zina mwa izo ndi izi: kubweletsa pamodzi malamulo komanso ndondomeko yopititsira patsogolo ntchito - monga malonda, zakudya komanso malamulo a zaulimi- kuti zilimbikitse madyedwe abwino komanso kuteteza umoyo wa anthu kudzera pakuwonjezera zokopa opanga ndi ogulitsa kuti azilima, kugulitsa zipatso ndi masamba.
English: Reducing incentives for the food industry to continue or increase production of processed foods containing high levels of saturated fats, trans-fats, free sugars and salt/sodium
Chichewa: Kuchepetsa zokopela anthu amene amapanga zakudya kuti apitilize kapena kuonjezera kupanga zakudya zokhala ndi mafuta ambiri, shuga komanso michere.
English: Encouraging reformulation of food products to reduce the contents of saturated fats, trans-fats, free sugars and salt/sodium, with the goal of eliminating industrially-produced trans-fats
Chichewa: Kulimbikitsa kupangaso kwa zakudya ktui zichepetse mafuta, shunga komanso michere ndicholinga chochotsa mafuta woipa popanga zakudya.
English: Establishing standards to foster healthy dietary practices through ensuring the availability of healthy, nutritious, safe and affordable foods in pre-schools, schools, other public institutions and the workplace;
Chichewa: Kukhazikitsa mlingo kuti uthandize madyedwe abwino kudzera powonetsetsa kupezeka kwa zakudya zabwino, zanthazi, zotetezeka komanso zakudya zogulika ku masukulu, malo aboma komanso malo ogwira ntchito.
English: Encouraging consumer demand for healthy foods and meals through promoting consumer awareness of a healthy diet; developing school policies and programmes that encourage children to adopt and maintain a healthy diet;
Chichewa: Kulimbikitsa kufuna kwa zakudya zabwino kudzera kulimbikitsa kudziwa madyedwe abwino; kupanga malamulo asukulu komanso ndondomenko zolimbikitsa ana kutsatira ndikukhala ndi madyedwe abwino
English: Educating children, adolescents and adults about nutrition and healthy dietary practices; encouraging culinary skills, including in children through schools;
Chichewa: Kuphunzitsa ana, amsikhu komanso anthu akuluakulu zokhudza zakudya za nthanzi ndi madyedwe abwino; kulimbikitsa maphikidwe monga kuphunzitsa ana ku sukulu.
English: Supporting point-of-sale information, including through nutrition labelling that ensures accurate, standardized and comprehensible information on nutrient contents in foods with the addition of front-of-pack labelling to facilitate consumer understanding;
Chichewa: Kuthandizira pa mauthenga pamalo ogulitsira zinthu monga kulemba zimene zili mu zakudya kuti zilimbikitse uthenga owona komanso one okhudza zimene zili mu chakudya kuphatikiziranso kulemba patsogolo pa paketi kuti zithandizire kumvetsetsa kwa ogula.
English: Providing nutrition and dietary counselling at primary health-care facilities. Promoting appropriate infant and young child feeding practices through implementing policies and practices to promote protection of working mothers;
Chichewa: Kupeleka uphungu wa zakudya za nthazi komanso madyedwe abwino ku malo opeleka chithandizo cha za umoyo. Kulimbikitsa kadyetsedwe ka ana koyenera kudzera kukhazikitsa malamulo ndi njira kuti ziike patsogolo chitetezo cha amayi ogwira ntchito.
English: Promoting, protecting and supporting breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative
Chichewa: Kupititsa patsogolo, kuteteza ndikulimbikitsa kuyamwitsa mwakathithi kumalo opelekera chithandizo cha zaummoyo monga ndondomeko za chipatala za ana.
English: Eating a wide variety of healthy foods helps to keep you in good health and protects you against chronic disease
Chichewa: 
 Kudya zakudya zathanzi za magulu zimathandiza kuti ukhale ndi moyo wabwino komanso kukuteteza kumatenda anthawi yayitali
English: Eating a well-balanced diet means eating a variety of foods from each of the 5 food groups daily, in the recommended amounts
Chichewa: Kudya zakudya zamagulu zimatathauza kudya zakudya zamagulu asanu tsiku lililonse mu mlingo woyenelera
English: It is also important to choose a variety of foods from within each food group. Takeaway foods, cakes, biscuits and soft drinks are examples of foods usually high in saturated fat, added salt or added sugars
Chichewa: Ndizofunika kusakha zakudya zosiyanasiyana za magulu mu magulu onse a zakudya. Zakudya zonyamula, chigumu, bisiketi, zakumwa zosaledzeletsa ndizitsanzo zazakudya zimene zimakhala ndi mafuta, michere ndi shuga wambiri.
English: They should be considered as extras to your usual diet and only eaten occasionally and in small amounts. The recommended number of serves for each food group is different for children, teenagers, women and men
Chichewa: Zikuyenera kukhazikitsidwa ngati zongowonjezera kuzakudya zanthu za tsiku ndi tsiku nsipo zikuyenera kudyedwa apo ndi apo ndipo zochepa. Mlingo ovomelezeka pa magulu azakudya ndiwosiyana kwa ana, otha msikhu, amayi komanso abambo.
English: Healthy eating means eating a wide variety of foods from each of the 5 major food groups, in the amounts recommended
Chichewa: Kudya kwathanzi kumatathauza kudya zakudya zosiyanasiyana za magulu asanu azakudya mu mulingo woyenera
English: Eating a variety of foods from the 5 major food groups provides a range of nutrients to the body, promotes good health and can help reduce the risk of disease - as well as keeping your diet interesting with different flavours and textures
Chichewa: Kudya zakudya zosiyanasiyana za magulu asanu zimapeleka michere yosiyanasiyana ku thupi, kupititsa patsogolo thanzi komanso kuchepetsa chiopsezo cha matenda- komanso kupanga zakudya kukhala zosangalatsa ndi zokometsera.
English: Many of the foods that often feature regularly in modern diets do not form part of the 5 food groups
Chichewa: Zakudya zambiri zimene zimakhala muzakudya zimene zimakhala muzakudya sizimakhala za ma gulu asanu azakudya.
English: No matter where you're starting, it's easy to make little changes to bring your eating closer in line with the dietary guidelines. Just focus on eating foods from the 5 major food groups and reducing your intake of occasional foods
Chichewa: Osatengera pamene ukuyambira, ndikosavuta kusitha ndikupanga madyedwe anu kukhala otsatira ndondomeko ya madyedwe abwino. Ingokhalani ndi chidwi kudya zakudya za magulu asanu komanso kuchepetsa kudya zakudya za apo ndi apo.
English: Foods are grouped together because they provide similar amounts of key nutrients. For example, key nutrients of the milk, yoghurt, cheese and alternatives group include calcium and protein, while the fruit group is a good source of vitamins
Chichewa: Zakudya zimaikidwa mu gulu limodzi malinga ndi michere imene zimapeleka ku thupi. Mwachitsanzo, michere yofunika yochoka ku mkaka, yogati, tchizi komanso gulu lina monga michere yolimbitsa mafuta komanso yokulitsa, pomwe zakudya za zipatso zimapeleka michere ya ma vitamini.
English: Eating a varied, well-balanced diet means eating a variety of foods from each of the 6 food groups daily, in the recommended amounts
Chichewa: Kudya zakudya zosiyanasiyana komanso zamagulu zimatathauza kudya zakudya zosiyanasiyana kuchokera ku magulu asanu ndi limodzi mu mlingo woyenelera.
English: Because different foods provide different types and amounts of key nutrients, it is important to choose a variety of foods from within each food group
Chichewa: Chifukwa zakudya zosiyana zimapeleka mitundu ndi mlingo wa michere, ndizofunika kusakha zakudya zosiyanasiyana mu gulu lililonse.
English: As a bonus, choosing a variety of foods will help to make your meals interesting, so that you don't get bored with your diet
Chichewa: Ngati kachibanila, kudya zakudya zosiyanasiyana zimathandiza kuti zakudya zanu zikhale zosangalatsa kuti musadandaule ndi chakudya chanu
English: Some foods do not fit into the 6 food groups because they are not necessary for a healthy diet. These foods are called 'discretionary choices' (sometimes referred to as 'junk foods') and they should only be eaten occasionally
Chichewa: Zakudya zina sizimakhala mu gulu zisanu ndi limodzi a zakudya chifukwa sizofunika kumadyedwe abwino. Zakudya zimenezi zimatchedwa zongokonda chabe ndipo zimayenera kudyedwa apo ndi apo.
English: They tend to be too high in saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre
Chichewa: Zimakhala ndi mafuta, shuga, michere komanso mowa wambiri ndipo zimakhala ndi mlingo ochepa wa michere yofunika.
English: It's okay to have some of these foods now and then as an extra treat. But if these foods regularly replace more nutritious and healthier foods in your diet, your risk of developing obesity and chronic disease, such as heart disease, stroke, type 2 diabetes, and some forms of cancer, increases
Chichewa: Ndizabwinobwino kudya zakudya zimenezi mwa apo ndi apo kuzisangalatsa. Koma zakudya zimenezi zimachotsa zakudya za thanzi komanso zabwino mumadyedwe anu, chiopsyezo chonenepa kwambiri komanso matenda anthawi yayitali monga matenda a mtima, kufa ziwalo, shuga, komanso khansa.
English: Think about how often you consume food and drinks prepared outside the home. If you’re doing this regularly, consider cutting back and focusing more on the 6 major food groups. That doesn’t mean you have to stop completely
Chichewa: Ganizirani zakudya zimene mumadya ndi kumwa kunja kwa nyumba yanu. Ngati izi mukupanga pafupipafupi chepetsani ndipo yambani kudya za magulu asanu ndi limodzi. Izi sizikutathauza kuti musiyiletu.
English: Foods and drinks like soft drinks, cordials, biscuits, cakes and confectionary are high in added sugars and high in kilojoules. Sugar itself does not lead to diabetes. But added sugars can cause weight gain and being overweight increases a person’s risk of type 2 diabetes
Chichewa: Zakudya ndi zakumwa monga zakumwa zosaledzeletsa , zotsekemela kwambiri, chigumu ndimakhala ndi shuga wambiri. Shuga payekha sapangitsa kuti unenepe kwambiri koma shuga othilako amakulitsa thupi ndipo kukula thupi kwambiri kumaika chipyezo chokhala ndi matenda a shuga.
English: Sugar-sweetened drinks are the largest source of sugars in the diets for children. There is strong evidence of an association between increasing consumption of sugar-sweetened drinks and the development of childhood obesity and tooth decay. That’s why eating foods and drinks with a high sugar content should be limited
Chichewa: Zakumwa zozuna ndizimene zimabweletsa shuga mu zakudya za ana. Pali umboni waukulu kulumikiza kumwa zakumwa zozuna kwambiri ndi kunenepa kwambiri kwa ana komanso kuwola mano. Ndichifukwa chake kudya zakudya za shuga wambiri zikuyenela kuchepetsedwa.
English: To reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day
Chichewa: Kuti tichepetse chiopyezo chokhudza matenda ndi kupweteka chifukwa cha mowa, abambo ndi amayi akuyenera kumwa zakumwa za mlingo oyenera osadutsa khumi komanso zinayi pa tsiku
English: You might go about this by increasing the number of days in the week where you don’t drink alcohol, or alternating your alcoholic drinks with water. Children and pregnant or breastfeeding women should not drink alcohol
Chichewa: Mukhoza kuonjezera masiku pa sabata pamene simumamwa mowa kapena kumwa madzi. Ana komanso azimayi apakati komanso oyamwitsa sakuyenera kumwa mowa.
English: The majority of our salt intake comes from packaged and processed foods we eat every day, like bread, processed meats and soups. Cutting back on takeaway foods will help reduce your salt intake
Chichewa: Michere yambiri imene timadya imachokera kuzakudya kopakilidwa zimene timadya tsiku ndi tsiku monga mkate, nyama ndi nsuzi. Kuchepetsa zakudya zogula kukhoza kuchepetsa kudya michere.
English: Fruits and vegetables contain important vitamins, minerals and plant chemicals. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them
Chichewa: Zipatso ndi masamba zimakhala ndi michere yofunikira muthupi. Pali mitundu yambiri ya zipatso ndi masamba komanso njira zambiri mmene mungaphikire ndi kugawa zimenezi.
English: A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease. Eat 5 kinds of vegetable and 2 kinds of fruit every day for good health
Chichewa: Chakudya chokhala ndi zipatso ndi masamba ambiri zikhoza kuthandiza kuteteza khansa, shuga, matenda a mtima. Idyani magulu a masamba asanu komanso magulu awiri azipatso tsiku lilionse kuti mukhale a nthazi.
English: When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal. Preparation and cooking of fruit and vegetables
Chichewa: Pamene mukugula komanso kugawa zipatso ndi masamba, sakhani zosiyanasiyana kuti mupeze michere komanso kumveka kosiyanasiyana. Kukonza ndi kuphika kwa zipatso ndi masamba
English: Vegetables are often cooked, although some kinds are eaten raw. Cooking and processing can damage some nutrients and phytochemicals in plant foods
Chichewa: Nthawi zambiri, masamba amaphikidwa, ngakhale ena mwa iwo amadyedwa osaphika. Kuphika komanso kusitha kumatha kuwononga michere yofunika mu zakudya zomera.
English: Suggestions to get the best out of your fruit and vegetables include at raw vegetables and fruits if possible
Chichewa: Ganizo lina kuti mupeze zonse zofunikira mu zipatso komanso masamba ndikuphatikiza masamba osaphika ndi zipatso pamene mungathe.
English: Try fruit or vegetables pureed into smoothies. Use a sharp knife to cut fresh fruits to avoid bruising. Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves
Chichewa: Yeselani kusinja masamba kapena zipatso kuti zikhale za phalaphala. Gwiritsani ntchito mpeni kuti mudule zipatso kuti zisakhulike. Chotsani zonse zakumasamba zimene sizingadyeke- nthawi zambiri michere yofunika imakhala pansi penipeni pa khungu kapena mumasamba
English: Once you’ve prepared and cooked your vegetables and fruit, spend some time on presentation. People are more likely to enjoy a meal if it’s full of variety and visually appealing, as well as tasty
Chichewa: Pamene mwakonza chakudya komanso kuphika masamba ndi zipatso pezani nthawi kuziika mwabwino. Anthu amasangalala ndi zakudya pakhala kuti pali zosiyanasiyana koamnso zowoneka bwino komanso zokoma
English: Meals with others tend to include more foods from the 6 food groups. For example, people often report that they can’t be bothered cooking vegetables just for themselves
Chichewa: Zakudya za anthu ena zimakhala ndizakudya zambiri kuchokera ku gulu asanu ndi limodzi azakudya. Mwachitsanzo, anthu amanena kuti sanangadandaule kuphika masamba awo okha
English: Sit at the table to eat and enjoy your food without distractions like television. Television watching is associated with eating more discretionary choices like takeaway or convenience foods and fewer foods from the 6 food groups
Chichewa: Khalani pa tebulo ndikudya zakudya zanu opanda zosokoneza monga kanema. Kuwonera kanema kumalumikizana ndi kudya zakudya zongosangalatsa monga zogulitsa komanso zakudya zochepa kuchoka mu magulu asanu ndi limodzi
English: It also makes it much more difficult to recognise and respond to our body’s signals about hunger and fullness (satiety)
Chichewa: Izi zimapangitsa kuti zikhale zovuta kudziwa ndikumvera zomwe thupi lathu likufuna zokhudza njala ndi kukhuta
English: Children and teenagers have special food needs because they are growing and developing. They also need extra energy for playing and being more active
Chichewa: Ana komanso otha msikhu amakhala ndi zakudya zofuna zapaderadera chifukwa amakhala akusitha ndi kukula. Amafunanso mphamvu zapadera kuti azisewela komanso kukhala otakataka
English: Even though they need more energy, children have a smaller stomach capacity than adults and cannot eat the same serving sizes. However, you should encourage your children to eat a variety of fruits and vegetables
Chichewa: Ngakhale amafuna mphamvu zambiri, ana amakhala ndi mimba yochepa kusiyana ndi akuluakulu ndipo sangadye mofanana ndi anthu akuluakulu. Komabe, mukuyenera kulimbikitsa ana kumadya zipatso ndi masamba wosiyanasiyana
English: By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones
Chichewa: Akamadya bwino, ana amakhala ndi mphamvu kuti azisewela, kukhala olimbikila, kugona bwino komanso kukhala ndi mano ndi mafupa olimba
English: Building good habits in their early years can also provide the protection of a healthy diet throughout their lives
Chichewa: Kukhala ndi makhalidwe abwino anakali ana zimapeleka chitetezo pa madyedwe abwino pa umoyo wawo onse
English: Childcare and school lunchboxes, like meals and snacks at home, should continue to reflect the 6 food groups and not include discretionary foods and drinks
Chichewa: Zakudya zotenga kusukulu monga zakudya komanso zotolatola kunyumba zikuyenera kumakhala ndi magulu azakuya asanu ndi limodzi ndipo pasamakhale zakudya zongodyapo.
English: Suggestions to get the best out of your fruit and vegetables include eat raw vegetables and fruits if possible
Chichewa: 
 Malingaliro kuti tipezemo zonse zofunikira muzipastso komanso m'masamba indi kuphatikiza  kudya masamba osaphika komanso zipatso ngati kuli kotheka
English: Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves
Chichewa: Chotsani mbali zonse zamasamba zomwe sizingadyedwe- nthawi zina michere yofunika imakhala pansi pa khungu kapena mu masamba
English: For instance, you may drink the same number of drinks on different occasions and have entirely different intoxication levels
Chichewa: Mwachitsanzo, mukhoza kumwa zakumwa zosiyana pamalo osiyana ndikukhala ndi michere yosiyanaso
English: It is safest to avoid drinking alcohol if you need to drive or operate heavy machinery
Chichewa: Ndikwabwimo kupewa kumwa mowa ngati mukufna kuyendetsa kapena kugwiritsa ntchito makina akulu
English: Alcohol takes time to completely leave your system. After a night of drinking, you may still have alcohol in your body for several hours or even the next day
Chichewa: Mowa umatenga nthawi kuti uchoke mthupi. Mukakhala kuti munamwa usiku, mnthupi mumakhalabe mowa kwa mawola kapena tsiku linalo
English: That's why it's important for learner and probationary drivers; and drivers of trucks, buses, trams and trains, to stick to a zero-blood alcohol limit
Chichewa: Ndichifukwa kuli kofunika kuti ophunzira kuyendetsa komanso oyendetsa ma galimoto akuluakulu, ma basi komanso ma sitima kukhala opanda mowa mu magazi awo
English: It is difficult to determine the exact amount of drinks to stay under the intoxication limit. You may get some idea by recording your drinks or testing yourself with a fully calibrated breath testing machine
Chichewa: Ndizovuta kudiwa mlingo wa chakumwa kuti usaledzere. Ukhoza kudziwa powelengela zakumwa kapena kuziyesa nokha pa makina oyesela mowa.
English: Although breath testing machines are available commercially and in venues, they may give an incorrect reading if they are not calibrated properly which can be dangerous
Chichewa: Ngakhale makina oyesera mphweya akugwiritsidwa ntchito kwambiri komanso mmalo ena, amatha kupeleka zotsatra zolakwika ngati sanawatchele bwino ndipo izi ndi zoopsya.
English: Reducing your alcohol intake or not drinking altogether can have immediate benefits to your health and lifestyle
Chichewa: Kuchepetsa kumwa mowa kapena kusiyilatu kumwa kumakhala ndi ubwino ku thupi komanso makhalidwe
English: These include no hangover or dehydration, and reduced risk of alcohol poisoning; better sleep – alcohol is a depressant that slows down the nervous system and disturbs sleep patterns
Chichewa: Zina mwa izo ndi matsire, kusowa madzi mu thupi, kuchepa kwa chiopsezo cha poizoni; tulo labiwno- mowa ndi mankhwala amene amachedwetsa kugwira ntchito kwa misepha komanso kumasokoneza magonedwe.
English: Even though alcohol can make you fall asleep quicker, the overall quality of sleep can be poor. If you binge drink, your melatonin levels can be affected for a week
Chichewa: Ngakhale kuti mowa umapangitsa kuti ugone mwamsanga komabe tulo lake silikhala labwino. Ukamamwa kwambiri, tulo lako limasokonekera kwa sabata
English: Healthier skin – drinking alcohol can cause your skin to look and feel dehydrated, and can lead to things like redness and broken capillaries. Improved mental health – you may have more clarity, better concentration and more energy
Chichewa: Khungu labwino- kumwa mowa kumapangitsa khungu lanu kuti lioneke komanso kusowa madzi zimene zikhoza kupangitsa kufiila komanso kuduka kwa njira zodutsa magazi. Umoyo wabwino- ukhoza kumaona bwino, kukhala wachidwi komanso kukhala ndi mphamvu.
English: Some alcoholic drinks contain loads of sugar and carbohydrates, and that means a lot of kilojoules (calories). Alcohol can also make you crave junk food or foods that are not as healthy (such as salty snacks)
Chichewa: Mowa wina umakhala ndi shuga ndi zopatsa mphamvu zambiri ndipo izi yimatathauza kuti umakhaa ndi mphanvu zambiri. Mowa umakupangitsaso kuti uzifuna zakudya zamafuta komanso zakudya zowipa kuthupi monga zotolatola za mchere kwambiri.
English: Remember, you don’t always have to drink alcohol to have a good time. If you are looking to drink less at an event or on a night out, here are some strategies you can use to monitor and reduce your intake: don’t have pre drinks before you go out;
Chichewa: Kumbukilani kuti simukuyenera kumwa mowa kuti musangalale. Ngati mukufuna kumwa mowa ochepa ku mkumano, kumalo osangalala nazi njira zimene mungatsatire kuti muone komanso kuchepetsa kumwa, osamwa mowa musanapite ku mkumano
English: Set a drinking limit before the event and stick to it; Start with a non-alcoholic drink; eat before and while drinking to slow the absorption of alcohol into your bloodstream
Chichewa: Khazikitsani mlingo omwera musanapite ku mkumano ndipo tsatirani, yambani kumwa zosaledzeletsa kaye, idyani musanamwe komanso pamene mukumwa kuti muchedwetse kalowedwe ka mmowa mu magazi anu
English: Avoid salty snacks that make you thirsty and make you drink more; Make every second or third drink non-alcoholic; Try low-alcohol drinks.
Chichewa: Chepetsani zakudya zotolatola za mchere zimene zimabweletsa ludzu ndipo zimapangitsa kuti muzimwa kwambiri. Pangani chakumwa chilichonse chachiwiri kapena chachitatu chosaledzeletsa, yeselani zakumwa zomwe zili ndi mowa ochepa
English: Anyone can be affected by alcohol or other drug dependence. However, it can be difficult to recognise the signs of dependence
Chichewa: Wina aliyense akhoza kusokonekeza kudalira mowa komanso mankhwala. Komabe zikhoza kukhala zovuta kudziwa kuti zionetselo za zovutazi.
English: Becoming dependent on alcohol or other drugs means you rely on a substance to feel good or normal, or to cope with everyday life
Chichewa: Kukhala odalira mowa kapena mankhwala zimatathauza kuti umadalira mankhwala kuti upeze bwino kapena kuti ukwanitse zinthu tsiku ndi tsiku
English: If you continue to use alcohol or other drugs despite knowing the harmful consequences, you could have developed a dependence
Chichewa: Ukapitiliza kumwa mowa kapena mankhwala ngakhale ukudziwa kuipa kwa zotsatira zake, umakhala kuti wayamba kudalira izi
English: Some signs that you may have an alcohol or other drug problem are changed eating or sleeping habits; caring less about your appearance; spending more time with people who drink or use drugs to excess
Chichewa: Zionetselo zina zowonets akuti uli ndi vuto la mowa komanso mankhwala ndi kusitha madyedwe kapena magonedwe, kusasamala maonekedwe ako, kukhala nthawi yambiri ndi anthu okumwa komanso ogwilitsa ntchito mankhwala moposa mlingo
English: Losing interest in activities that you used to love; getting in trouble in school, at work or with the law; getting into more arguments with family and friends; friends or family asking you if you use alcohol or other drugs
Chichewa: Kusiya kukonda zimene umkapanga, kusokoneza ku sukulu, ku ntchito kapena malamulo; kuyamba kumakangana ndi abanja ndi anzanu; abanja kapena anzako kumakufunsa ngati umamwa mowa kapena mankhwala
English: Often it is family and friends who first recognise that a person they care about has an alcohol or drug problem
Chichewa: Nthawi zambiri ndi abanja komanso anzako amene amadziwa kuti munthu amene amamukonda ali ndi vuto la mowa kapena mankhwala
English: They may have noticed them acting differently – being withdrawn, always tired, increasingly hostile or easily upset. They may ask the person straight out if they are using alcohol or other drugs
Chichewa: Akhoza kuona kuti munthu wayamba kupanga zinthu mosiyana, wotopa, wolusa kapena kukhumudwa. Akhoza kumufunsa munthuyo ngati akugwiritsa ntchito mowa kapena mankhwala
English: If that happens to you, you might feel threatened or criticised. Try to remember that they’re trying to look out for your wellbeing. A positive first step would be to listen, reflect, and be honest with yourself about what they had to say
Chichewa: Ngati izi zachitikira iwe, ukhoza kumaona ngati ukuwopsezedwa kapena kudzudzulidwa. Yeselani kukumbukila kuti akungofuna kusamalira umoyo wanu. Chinthu choyamba chabwino ndikumvetsela, kulingalira kukhala owona mtima ndi iwe mwini pa zimene akufuna kunena
English: There is no particular type of person who becomes dependent on alcohol or other drugs. It can happen to anyone
Chichewa: Palibe munthu osakhika amene amkhala odalira mowa kapena mankhwala. Zikhoza kuchitikira wina aliyense
English: What starts as occasional use of a drug or one prescription of pain-relieving medication, for example, can get out of control as time passes – especially in times of pain or stress
Chichewa: Zimene zimangoyamba ngati mukugwiritsa ntchito mankhwala patalipatali kapena kumwa mankhwala kuti uchotse ululu, mwachitsanzo, zimapezeka kuti zapitilira- makamaka nthawi imene nthawi yakumva kuwawa kapena kukhumudwa
English: You may find you need bigger doses to get the same feeling or to lessen the pain. Eventually, you may depend on the drug to feel good or to get through your day
Chichewa: Umapezeka kuti ukufuna mlingo waukulu kuti upeze bwino kapena kuchepetsa ululu. Kenako, umadalira mankhwalawo kuti upeze bwino kapena kuti tsiku lidutse
English: Other signs that you are becoming dependent on alcohol or other drugs include having intense urges for the substance – this could be once a day or several times a day; needing more of a substance to get the same effect
Chichewa: Zionetselo zina kuti ukuyamba kumadalira mowa kapena mankhwala ndi kufuna kwambiri mankhwala- izi zikhoza kukhala kamodzi kapena kambiri pa tsiku, kufuna mankhwala ochuluka kuti upeze bwino
English: Spending money on the substance, even when you cannot afford it; cutting back on social or other activities; not meeting your work, family or study responsibilities
Chichewa: Kugwiritsa ntchito ndalama pa mankhwala, ngakhale pamene sungakwanitse, kuchepetsa kucheza ndi ena kapena zochitika zina;osakwanitsa ntchito, banja kapena maphunziro.
English: Lying to people about your alcohol or drug use when they ask; doing things that are illegal so you can get the substance, such as stealing; taking risks such as driving when you are under the influence of the substance
Chichewa: Kunamiza anthu zamchitidwe wakumwa kapena kugwilitsa ntchito mankhwala akakufunsa; kupanga zinthu zolakwika kuti ugule mankhwala monga kuba, kupanga zinthu zoopsya monga kuyendetsa galimoto utagwilitsa ntchito mankhwala
English: Trying but failing to stop using the substance; experiencing withdrawal symptoms when you try to stop taking the substance
Chichewa: Kufuna kusiya kugwiritsa ntchito mankhwala; kusafuna kusiya pamene ukafuna kumwa mankhwalawo
English: Cutting down on alcohol or other drugs is hard to do because repeated alcohol or drug use makes the body more dependent and changes the brain
Chichewa: Kusiya mowa ndi mankhwala ndikovuta chifukwa kugwiritsa ntchito mowa komanso mankhwala kumapangitsa thupi likhale lodalira mowa komanso kusitha ubongo.
English: Brain scans of people who are dependent on alcohol or other drugs often show changes in the areas of the brain that help you learn and remember and make decisions
Chichewa: Kuwunika ubongo wa anthu amene amadalira mowa komanso mankhwala zimaonetsa kusitha muubongo umene umathandandiza kuphunzira, kukumbukira komanso kupanga ziganizo
English: The best thing you can do is to talk to someone you trust so you do not have to deal with this challenge alone
Chichewa: Chithu chofunika chomwe ungapange ndikuyakhula ndi munthu amene umamukhulupilira kuti muthane ndi vutoli
English: As a general rule, it takes one hour for the body to break down a standard drink
Chichewa: Lamulo lodziwika ndilakuti zimatenga ola limodzi kuti mowa uchoke muthupi
English: When handling Cholera deaths, request respectfully for a family representative. Always consider social, cultural, and religious beliefs and practices
Chichewa: Mukamagwira maliro a kolera, pemphani mwaulemu wa chibanja. Nthawi zonse, ganizirani kukhala limodzi, chikhalidwe komanso zikhulupiliro zachipembezo.
English: The family must be fully informed about the dignified burial process and their religious and personal rights. Ensure that they agree to all modifications of cultural practices before starting the burial
Chichewa: Abanja akuyenera kudziwitsidwa za mwambo oika maliro koamnso zachimbedzo komanso ufulu wa munthu. Wonetsetsani kuti zositha zonse pazachikhalidwe mwawadziwitsa munaike malliro
English: Propose to one or two family members to witness the preparation activities of the body of the deceased patient on behalf of the other family members
Chichewa: Pephani mmodzi kapena anthu awiri abanja kuti awonelele kukonza thupi la omwalira mmalo wa abanja
English: Ask the family witness if there are any specific requests from the family or community, for example, about the personal belongings of the deceased
Chichewa: Afunseni mboni zabanja ngati pali pempho lina lililonse kuchokera ku banja, kumudzi monga katundu wamunthu womwalirayo
English: Allow the family witness, family members to take pictures of the preparation and burial. The coffin is placed (delicately) on the platform of the vehicle that will serve as the hearse, usually the head towards the front
Chichewa: Lolani mboni za banja, achibale kujambula zithuzi pokonza komanso kuika malirowo. Bokosi limaikidwa mosalamala pa galimoto imene imakhala yonyamula maliro, nthawi zambiri munthu utaloza kutsogolo
English: Respect the time of grieving, possibly with a speech about the deceased and religious songs (chants) to aid the departure of the deceased to the cemetery, according to local cultural and religious beliefs/habits
Chichewa: Lemekezani nthawi yolira, komanso zoyankhula za womwalirayo komanso nyimbo za mpingo kuti zithandizire pamene womalirayo akukaikidwa kumanda, tsatilani izi mwa mwambo komanso chipembedzo
English: During the departure of the funeral procession to the cemetery, some family members might be on rear of the vehicle with the coffin
Chichewa: Nthawi imene maliro akupita kumanda, anthu ena abanja akhoza kuima pafupi ndi bokosi pa galimoto.
English: The other participants of the funeral may follow behind the car at walking pace. The body should be buried at least 50 meters from a water source and at least 1.5 meters deep
Chichewa: Ena okhala nawo pa maliropo akhoza kumalondola pambuyo pa gsalimoto akuyenda pan’gonopan’gono. Thupi likuyenera kukwilidwa ma mita makumi asanu kuchokera pamene pali madzi ndipo mita limodzi kupita pansi
English: Manually carry the coffin or body bag to the grave, which is already prepared, followed by the funeral participants. Place the coffin or body bag into the grave
Chichewa: Nyamulani bokosi kapena thumba lamaliro kupita kumanda amene alongoseledwa kale, motsatilidwa ndi anthu opita ku maliro. Ikani bokosi kapena thumba la mu dzenje.
English: Respect the time required for prayers and funeral speeches. Family members and their assistants should be allowed to be close the grave
Chichewa: Lemekezani nthawi ya mapephero komanso zoyakhula pamaliro. Anthu abanja komanso othandizira akuyenera kuloledwa kukhala chifupi ndi mandawo.
English: Place an identification on the grave (name of the deceased and the date) and a religious symbol if requested. Clean hands using alcohol hand rub immediately after removing gloves
Chichewa: Ikani chizindikilo pa mandawo monga dzina lawomwalira ndi tsiku komanso chizindikilo cha mpingo ngati mwapephedwa. Sambani mmanja ndi zotsukira manja zokhala ndi mowa mukachotsa zotetezera manja
English: Family and all persons attending the burial to clean hands with the burial. Avoid serving food at the funeral. If food is served, it should be eaten hot and hand washing should be compulsory before eating or preparing food
Chichewa: Abanja komanso anthu onse amene abwera kumaliro akuyenera kusamba mmanja. Pewani kupeleka zakudya kumaliro. Ngati chakudya chikupelekedwa, chikuyenrera kudyedwa chili chotetha komanso kuwumiliza kusamba manja asanadye kapean kukonza chakudya
English: A designated health worker present at the funeral gathering can be helpful in supervising and supporting the use of hygienic practices
Chichewa: Woimilira ntchito zaumoyo pamaliro akhoza kuthandiza kuyan’ganira komanso kuthandiza kuti njira za ukhondo zatsatidwa
English: Avoid hand washing in a single common hand dipping bowel, instead all hand washing should be under running water
Chichewa: Pewani kusamba manja mu chosambila manja chimodzi, kusamba mmanja konse kukuyenera kukhala kogwiritsa ntchito madzi oyenda
English: Parents and carers can encourage open and honest conversations with their child about relationships, sex and sexuality as early and as often as possible
Chichewa: Makolo ndi osamalira akhoza kulimbikitsa kucheza komasukilana koamnso kowona mtima ndi mwana wawo zokhudza zogonana anakali wochepa ndiposo mobweleza
English: Have casual and frequent conversations – don’t make it a formal lecture. Be honest and provide as much information that is suitable for their age
Chichewa: Khalani ndi macheza komanso kucheza pafupipafupi- osazipanga ngati maphunziro. Khalani owona mtima komanso kupeleka uthenga woyenera msikhu wawo
English: Parents and carers, are one of the most influential role models for their children. When talking about relationships, sex and sexuality cover a broad range of topics. Establish ground rules about sexual behaviour in the home
Chichewa: Makolo ndi osamala ndi amene amakhala chitsanzo kwa ana awo. Mukamayakhula za ubwenzi, zogonana muzikamba zinthu zambiri. Khazikitsani malamulo panyumba zokhudzana ndi kugonana.
English: It is common for parents and carers to feel awkward or unsure when talking to their children about sex and sexuality. Avoiding the conversation will not stop young people from having sex or keep them safe
Chichewa: Zimachitikachitika kwa makolo ndi osamalira kukhala ndi manyazi komanso kusadziwa akamayakhulana ndi ana awo nkhani zazogonana. Kusacheza nawo ndi anthu achichepele sikungapangitse anthuwa kupanga chiwelewele kapena kuwateteza
English: According to research, children and young people want to talk with their parents or carers about relationships, sex and sexuality
Chichewa: Zotsatsira za kafukufuku, ana ndi anthu achichepele amafuna kuyakhulana ndi makolo komanso osamalira nkhani za ubwenzi, chiwelewele
English: We sometimes refer to these conversations as sex education, having 'the talk', or talking about the 'birds and the bees'. But it is much more than that
Chichewa: Timatchula mchezo umenewu kuti maphunziro azogonana, kuyakhulana kapena kuyakhula za mbalame ndi njuzi koma zimakhala zofunikira kwambiri kuposa zimenzo
English: Having open and honest discussions where young people can receive accurate information about bodies, relationships, sex and sexuality helps them make safer choices in adulthood
Chichewa: Kukhala ndi macheza amasuka komanso owona mtima pamene anthu achichepere akhoza kumalandira uthenga wamatupi awo, ubwenzi, zachiwelewele zimathandizira kuti apange ziganizo zabwino akakula
English: Many adults are unsure how to start, or may feel uncomfortable having these conversations. Avoiding the subject will not stop young people from having sex or keep them safe
Chichewa: Makolo ambiri samadziwa kuti kuti ayambira pati kapena kusamasuka kukambilana izi. Kupewa nkhaniyi sizingaletse anthu achichepele kupanga zogonana kapena kuwateteza
English: Open communication also allows adults to raise issues about their own values. Many adults feel awkward or unsure when talking with young people about sex. Confidence comes with time and practice
Chichewa: Kucheza momasuka zimalowa anthu akulu akuluakulu kubweletsa nkhani zazimene amakhulupilira. Anthu akuluakulu ambiri samakhala omasuka kapena kusadziwa kuyakhulana ndi anthu achichepele nkhani za chiwelewele. Kukhala omasuka kumabwera pakatha nthawi komanso kuyesela
English: Start conversations early and keep talking as your child gets older. Be the one they ask for advice. Answer questions as simply and directly as possible. Keep conversations casual. Use cues around you
Chichewa: Yambani kucheza nthawi yabwino komanso kumayakhulana pamene mwana akukula. Khalani munthu amene uphungu. Kumayakha mafunso mwachidule komanso mwachindunji. Pangani macheza anu kukhla omasuka. Gwiritsani ntchito zizindikilo zomwe mukuziona
English: Be ready to talk about diversity of gender and sexuality. Find books, websites and other resources for ideas. Start conversations early in childhood and keep talking
Chichewa: Khalani okhonzeka kuyankhula zambiri za ukazi kapena mwamuna komanso zachiwelewele. Pezani mabuku, makina a intaneti komanso zipangizo za nzeru zina. Yambani kukambilana akadali ali wachichepele ndipo pitilizani kuyakhula.
English: Children learn about relationships, sex and sexuality from the moment they are born. Very young children get messages from adults about their bodies. This includes words to describe their body parts and functions, concepts about public and private body parts and behaviours
Chichewa: Ana amaphunzira za ubwenzi, zogonana kuchokera pamene angobadwa. Ana achipepele amalandira mauthenga amatupi awo kuchokera kwamakolo awo. Mawu wofotokoza ziwalo zamatupi awo, kugwira ntchito, mawu okhudza ziwalo zobisika komanso makhalidwe.
English: It is common for young children to be open and curious about their bodies and those of others. Try to use correct terminology for private body parts. This helps to reduce anxiety and shame
Chichewa: Zimachulukila ana ochepa kukhala omasuka ndi chidwi pa matupi awo ndi anzawo ena. Yesani kugwiritsa ntchto mawu oyenera aziwalo. Izi zimachepetsa mantha komanso manyazi
English: They will also gain confidence to ask questions and report to a trusted adult if something isn’t right. As your child gets older, continue these conversations as opportunities arise. It is best to be proactive rather than reactive
Chichewa: Amakhala ndi chidaliro kufunsa mafunso komanso kufotokoza kwa munthu wamkulu ngati chinachake sichili bwino. Mwana wanu akamakula amapitilza kumayakhula mwaayi ukapezeka. Zimakhala bwino kukhala watcheru.
English: Start talking about things like puberty before changes start happening for your child. Healthy, respectful relationships before your child is likely to see pornography
Chichewa: Yambani kuyakhula zinthu monga kukula kusitha kusanafike kwa mwana wanu. Kucheza kwabwino kolemekezana mwana wanu amayamba kuyamba kuwonera kanema wolawula
English: Safer sex practices before your child becomes sexually active. If children receive age appropriate information early, it means less anxiety for everyone later. If conversations haven't started as early as you might have liked, don’t panic – find an opportunity
Chichewa: Mchitidwe wogonana wodziteteza mwana wanu asanayambe zachiwelewele. Ngati mwana wanu wayamba kulandira uthenga wa msikhu wake nthawi yabwino zimachepetsa kuwopa nthawi ina.