Pono nā keiki o ke kula makahiki i meaʻai kaulike, kiʻekiʻe i loko o nā huaora a me nā kumu kikowaena, e kōkua i ko lākou kino e ulu a noho a ola maikaʻi. Ma lalo eʻikeʻoe i kaʻike e pili ana i ka meaʻai maikaʻi o nā keiki kula.
ʻO kaʻai mau
Pono nā keiki i nā meaʻai a me nā pōʻai maʻamau i waena o lākou. He mea nui loa kēia i ka wā e kamaʻilio ana mākou no ka meaʻai olakino o nā haumāna'ōpio. Inā ma kahi o ka hoʻohanaʻiaʻana o ke keiki e "pale" i kekahi mea ma ka neʻeʻana, hikiʻole ke kamaʻilioʻia o kaʻai kaulike.
Hiki i ka wā e hoʻomaka ai nā keiki me kaʻaina kakahiaka maikaʻi - e like me ka waiū me nā flakes, e kūpono i kaʻae kakahiaka i ke kula. A laila - kekahi meaʻono, 1-2 mau hua aiʻole kekahi'āpana pōpō e hāʻawi iā lākou i ka ikaika e hauʻoli ai ma mua o kaʻaina awakea. Pono e hana i kaʻaina awakea ma kaʻano likeʻole.
ʻO nā kānāwai maʻamau o kaʻai maikaʻi o nā'ōpiopio e'ōlelo i nā mākua i kēia mau mea:
- 1-2 mau manawa o ka pule eʻai nui ke keiki i ka iʻa;
- Hoʻokahi i hoʻokahi pule - heʻiʻoʻulaʻula (e like me ka pipi);
- 1-2 mau lā ma ka hebedoma eʻai ke keiki i ka lemu a iʻole ia mau kīʻaha e like me nā hua'ōpala;
- I nā lā'ē aʻe, hiki i ke keiki ke hāʻawiʻia i keʻokeʻo keʻokeʻo (e like paha me ka moa) aiʻole nā mea i hanaʻia mai ka pasta.
Eʻoluʻolu e hiki ke aʻoʻiaʻoe eʻai i nā meaʻai maikaʻi me ke kōkua o nāʻahaʻaina likeʻole a me nāʻahaʻaina i nā hopena pule, kahi e'ākoakoa aiʻoe i ka papa me kaʻohana a pau.
Nā meaʻai mai nā meaʻai likeʻole
Ma ka'ōlelo e pili ana i ka meaʻai maikaʻi o nā haumāna, pono e hoʻomaopopoʻia e pono nā keiki eʻai i nā huahana o nā huiʻai a pau - e hālāwai me ko lākou kino i nā meaʻai kūpono. E noho kāua ma kēia mau mea.
Ka palaoa, ka palaoa a me ka uala. He mea maikaʻi e kālele nā haumāna i kēiaʻano o nā meaʻai. I ka hoʻomākaukauʻana i ka meaʻai, e hāʻawi i ka maikaʻi i ka palaoa, ka meaʻai maikaʻi e hoʻomaopopoʻia he 2/3 o ka papahana o nā keiki i nā huahana i hanaʻia mai kēlā palaoa.
Nā hua a me nā meaʻai. No ke olakino, pono i nā haumāna kula kiʻekiʻe ke hāʻawi aku i 5 mau hua o nā huaʻai a me nā meaʻai i kēlā me kēia lā.
Hoʻokahiʻaoʻao e hiki ke noʻonoʻoʻia:
- 1 kiʻi pāʻani-nui - he laʻana, he'ōlaʻi, he'ōlaʻa, heʻalani;
- 2 hua liʻiliʻi (e like me plum), 10-15 mau hua waina, cherries, berries;
- 1 kahi liʻiliʻi o ka saladi mai nā huaʻai hou;
- 3 piha piha pihapū piha o nā meaʻai i kālaiʻia - e like me ka peʻa'ōmaʻomaʻo;
- 3 piha piha i ka palaoa punetū i ka legumes - e like me ka pī (inā eʻai nui ke keiki, ua heluʻia he mea lawelawe hoʻokahi);
- 1 punetena o nā hua maloʻo - e like me ka mau hua waina a me nā'āpana maloʻo maloʻo;
- 1 kiʻi liʻiliʻi o ke wai maoli (inā inu ka pīpī, e heluʻia he mea lawelawe hoʻokahi).
Milk a me nā hua meaʻai. Hāʻawi i nā keiki i 3 mau lālā o nā hua laʻau i ka lā. Hiki iā ia he 1 pīkole o ka yogurt, 1 kahe waiū a iʻole paʻikahi 1 ka nui o kahi pahu pahu. He mea nui loa kēia no ka olakino maikaʻi o nā haumāna'ōpio. ʻO nā hua o ka mea kanu o nā momona momona ka mea like me ka helu nui o ka punaha a me ka papa inoa o nā huaora i loaʻa iā mākou ma ka hanaʻana i nā mea momona maʻamau. Eia nō naʻe,ʻaʻole makemakeʻia e hoʻohana i nā huahana waiu a pau loa no nā keiki.
ʻAi, iʻa, a me nā mea hana'ē aʻe. ʻO kaʻai (ʻo ia hoʻi kaʻulaʻula) a me ka iʻa ka punawai maikaʻi loa o ka hao. Eia naʻe,ʻo nā legumes (lentils, beans), nā lau nahele lau nahele a me nā'āpana waiwai i hiki ke hāʻawi i ke kino o ka haumāna i ka hao.
ʻO ka iʻa iʻa - e like me ka sardines, nā kuʻokoʻa, ke keokeo, ka iʻa - he waiwai nui i nā mea momona Ω-3. Pono kēia mau mea e pono ai no ka hana ponoʻana o nā'ōpiopio, ka liʻiliʻi a me nā pūʻulu o ke keiki. ʻO nā kānāwai o ka meaʻai maikaʻi eʻaiʻole i nā keiki kula wale nō, akā nā kamaliʻi, ke'ōlelo aku i loko o ka hebedoma e pono nā keiki eʻai i 2 mau pua kai. Eia naʻe, hōʻole i ka hāʻawiʻana i ke keiki i kahi pahi, no ka mea he nui ka mercuri.
ʻO nā mea momona a meaʻai paha. 'Aiʻa momona a nui-sugar - pēlā i nā keke, nā kuki, nā walale kaloka, ka'ōwili - hāʻawi i ka'ōpiopio i ka nui o ka ike, akā,ʻaʻohe kokoke i nā huaora. I loko o kahi liʻiliʻi o nā keiki, hiki i ka momona ke hoʻopauʻia, akā, he mea ia o kahiʻai kaulike,ʻaʻole naʻe he mea pani no ka meaʻai, ke olakino a me ka olakino.
Nā mea inu maikaʻi. ʻOiai ka meaʻai maikaʻi loa,ʻo ka meaʻai maikaʻi e hāʻawi aku i ka waiū a me ka wai no nā'ōpiopio - no ka meaʻaʻole lākou e pau i nā niho. He nui ka'alapalapa o ka wai a he nui ka nui o ke kō (i nā wai maoli i loaʻa iā mākou nā mea maʻamau). No laila,ʻoi aku ka maikaʻi o ka hāʻawiʻana i nā wai i nā keiki me kaʻai - ināʻole, he mea makemake ia e hoʻololiʻia i ka wai.
ʻO ka nui o ka wai e pono ai ka haumāna i ka lā e hilinaʻi ana i ka lewa, ka hana kino o ke keiki a me nā mea āna eʻai ai. He mea maikaʻi e hāʻawi i nā keiki i kahi'ōmole o ka wai (waiū a wai paha) me kēlā me kēiaʻai, a hoʻokahi hoʻokahi kīmaha - ma waena o nā meaʻai. E hāʻawi i nā keiki hou i ka wā wela a ma nā manawa o ka hoʻonuiʻana i ke kino.
ʻO ka meaʻai olakino o nā'ōpiopio'ōpioʻaʻole ia eʻae i ka hoʻohanaʻana i nā meaʻona kalapona e like me ka coke, i loko o ka caffeine. No nā haumāna'ōpio, eʻaeʻole i ka hāʻawiʻana iā lākou i ka wai inu kala i loko o ka caffeine eʻai ana, no ka mea,ʻo ka caffeine ka mea e pale ai i ke kino mai ka haoʻana i ka hao.