ʻO ka pilikia nui a nā mākua he nui, ʻo ia ka "ʻai pono ʻole o kā mākou keiki." I kekahi manawa, pono ʻoe e hāpai i ka pā meaʻai a hahai i kāu keiki no nā hola, ʻeā? Akā ua ʻike mākou a pau i ke koʻikoʻi o ka meaʻai no ka ulu olakino o ke keiki, ka pale ʻana mai nā maʻi, a me ke aʻo ʻana. I kekahi manawa, hiki i nā meaʻai a mākou e hāʻawi aku ai iā lākou ke nele i nā meaʻai e pono ai lākou. I kēia lā, e kamaʻilio mākou e pili ana i 4 mau meaʻai koʻikoʻi i nele pinepine ʻia mai nā meaʻai a nā keiki, a pehea e hoʻohui ai iā lākou i kā lākou meaʻai ma ke ʻano e makemake ai kāu keiki, i kekahi manawa malū.
1. Kalipuna: He mea nui no ka ʻōnaehana iwi ikaika
Ke noʻonoʻo kākou i ka calcium, noʻonoʻo kākou i ka waiū. He ʻoiaʻiʻo kēlā. He mea nui ka calcium no ke keiki e ulu ana e loaʻa nā iwi ikaika a me nā niho olakino. ʻAʻole wale ia, he mea nui nō hoʻi no ka hana o ka puʻuwai, nā ʻiʻo, a me ke kāpili ʻana o ke koko. Ma ka awelika, pono i kahi keiki ma ka liʻiliʻi he ʻekolu mau lawelawe o nā meaʻai waiū i kēlā me kēia lā.
E noʻonoʻo e pili ana i ia mea, inā makemake ʻoe i kāu keiki e ikaika i ka wā e holo ai a pāʻani ai i ka wā e hiki mai ana, pono ʻoe e kau i kahi kahua maikaʻi no ko lākou mau iwi i ka wā ʻōpiopio. ʻO ia ke kumu he mea nui ka calcium. Akā, ʻaʻole makemake nā keiki a pau e inu i ka waiū. No laila e nānā kākou i ka mea hiki iā kākou ke hana.
| Nā meaʻai waiwai i ka calcium | Eia pehea e hāʻawi ai i kāu keiki i kā lākou makemake |
|---|---|
| Waiū, yogurt, tīhi | No ka ʻaina kakahiaka, e hoʻohui i ka waiū a me nā huaʻai hou i kāu cereal. E hana i kahi smoothie huaʻai ʻono me ka waiū a i ʻole ka yogurt. Ma kahi o ka hoʻohui ʻana i ka meli, e hohola i ka yogurt a me ka hui huaʻai ma luna o kāu pancakes. |
| Kīhi | E hoʻohui i kahi ʻāpana tīhi i kahi sanwika. E wili i kahi tīhi i loko o nā hua manu i kāwili ʻia. E kāpīpī i kahi tīhi Parmesan ma luna o ka popcorn. |
| Nā meaʻai me ka calcium i hoʻohui ʻia | Hiki ke hāʻawi ʻia i ka waiū soya a i ʻole ka wai ʻalani me ka calcium i hoʻohui ʻia i nā keiki makemake ʻole i ka waiū. |
ʻŌlelo Aʻoaʻo Ola Kino Malū: I ka hana ʻana i ka ʻoka, e hoʻomehana iā lākou i loko o ka hawewe me ka waiū ma kahi o ka wai. He ʻoi aku ka ʻono a me ka momona!
2. Fiber: He ʻōnaehana hoʻoheheʻe olakino a me nā mea hou aku!
Ke noʻonoʻo mākou i ka fiber, a i ʻole nā meaʻai fibrous, ʻo ka mea wale nō e hiki mai ana i ka noʻonoʻo, ʻo ia ka maʻalahi o ka hoʻokahe ʻana o nā ʻōpū. He ʻoiaʻiʻo, kōkua nui ka fiber i ka pale ʻana i ka paʻa ʻana o ka ʻōpū, kahi mea maʻamau i nā keiki. Akā, ʻaʻole i pau kona mau pono ma laila. ʻO kahi keiki e ʻai ana i ka meaʻai momona i ka fiber mai ka wā ʻōpiopio hiki ke hōʻemi i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka Type 2 Diabetes hiki ke ulu i ka wā makua . I ka ʻōlelo maʻalahi, ua like kēia me kahi hoʻopukapuka kālā i ka wā e hiki mai ana.
ʻO nā meaʻai i loaʻa ka nui o ka fiber, nā palaoa piha, nā huaʻai, a me nā legumes.
| Nā meaʻai waiwai i ka fiber | Pehea e hoʻohui ai i ka meaʻai |
|---|---|
| Nā mea kanu a me nā huaʻai | E ʻokiʻoki i nā mea kanu e like me ke kāloti a me nā kukama i loko o nā lāʻau a lawelawe iā lākou me ka pata pīnati a i ʻole kahi ʻūpī yogurt. E hoʻohui i kahi huaʻai a mea kanu paha i kēlā me kēia pāʻina. |
| Nā huaʻai holoʻokoʻa | E hāʻawi i ka berena palaoa piha ma kahi o ka berena keʻokeʻo. E kuke i ka laiki ʻeleʻele ma kahi o ka laiki keʻokeʻo a me ka pasta palaoa piha ma kahi o ka pasta keʻokeʻo. |
| Nā legume | E hoʻohui i nā mea kanu i ʻokiʻoki ʻia e like me ka broccoli a me ke kāloti i ka mea ʻala pasta. E hoʻohui i nā lentil, nā chickpeas, a me nā pi i nā sopa a me nā gravies. |
Manaʻo Ola Kino Malū: I loko o kāu kari ʻiʻo hana hale, e wehe i ka hapalua o ka ʻiʻo a hoʻohui i kahi mea e like me ka chickpeas i hoʻolapalapa ʻia a i ʻole ka pī. Eia kekahi, e puree i kahi mea e like me ka pīni keʻokeʻo i hoʻolapalapa ʻia a i ʻole ka pī a hoʻohui iā ia i ka sopa a i ʻole ka wai momona. ʻAʻole ʻoe e ʻike i kahi ʻokoʻa o ka ʻono, akā maikaʻi loa ka fiber.
3. Wikamina D: ʻO ka wikamina mana mai ka lā
Ua kapa ʻia ka wikamina D ʻo ka "vitamina lā" no ka mea hiki i ko kākou kino ke hana iā ia ke hōʻike ʻia ko kākou ʻili i ka lā. Eia nō naʻe, ʻo ka wikamina D a kākou e loaʻa ai mai nā meaʻai a kākou e ʻai ai e kōkua i ko kākou kino e omo pono i ka calcium a kākou i kamaʻilio ai ma mua.
Ua hōʻike ʻia e nā noiʻi hou he "huaora mana" ka wikamina D ʻaʻole wale nō e kōkua me nā iwi, akā kōkua pū kekahi i ka pale ʻana i nā maʻi koʻikoʻi he nui e like me ke kanesa, ka maʻi puʻuwai, ka maʻi diabetes, a me nā maʻi autoimmune. No laila hiki iā ʻoe ke noʻonoʻo i kona koʻikoʻi.
ʻAʻole pāʻani nui kā mākou mau keiki ma waho e like me ka wā ma mua. No laila, he mea paʻakikī ke loaʻa ka lawa ʻana o ka wikamina D mai ka lā wale nō. ʻO ia ke kumu he mea nui loa ka hoʻohui ʻana i ka wikamina D i kāu meaʻai. ʻO nā meaʻai waiwai i ka wikamina D e komo pū me ka iʻa ʻaila e like me ka sālemona a me ka tuna, nā yolks hua manu, a me ka waiū a me ka yogurt i hoʻonui ʻia me ka wikamina D.
ʻŌlelo Aʻoaʻo Ola Kino Malu: E hoʻohui i kahi waiū momona haʻahaʻa i nā puddings, nā sopa, a me nā smoothies e kōkua i kāu pēpē e loaʻa ka wikamina D a me ka calcium e pono ai lākou me ka ʻike ʻole.
4. Potassium: He meaʻai e hāʻawi ai i ke ola i ka puʻuwai a me nā ʻiʻo
Ke noʻonoʻo ka hapa nui o ka poʻe i ka potassium, noʻonoʻo lākou i ka maiʻa a me nā ʻalani. Akā ʻo ka ʻoiaʻiʻo, he nui nā meaʻai, me ka ʻiʻo, ka iʻa, nā huahana waiū, a me nā mea kanu, aia ka potassium. He mineral koʻikoʻi ka potassium e kōkua i ka mālama ʻana i ka puʻuwai o ke keiki, ka hana ʻiʻo, a me ke koko.
ʻO ka mea nui e hoʻomanaʻo ma ʻaneʻi, ʻo ka hou o ka meaʻai, ʻo ka nui o ka potassium i loko. ʻO nā meaʻai i hoʻokomo ʻia a me nā meaʻai i hana ʻia he haʻahaʻa i ka potassium.
| Nā meaʻai waiwai i ka potassium | Pehea e hāʻawi ai i ke keiki |
|---|---|
| ʻIʻo hou, nā huahana waiū | E kuke i nā ʻiʻo hou (ʻoi aku ka puaʻa). E ho'āʻo e hāʻawi i ʻekolu lawelawe o nā meaʻai waiū (waiū, yogurt) i ka lā. |
| Nā legumes, nati, huaʻai | E hoʻohui i nā pīni moa, nā pi, a me nā pī i ka sālemona, nā salakeke, a me nā sopa. E hana i nā sanwika me ka pata pīnati a me nā maiʻa ma luna o ka berena ʻōpala. |
| Wai huaʻai | Ma kahi o nā mea inu ʻono i kūʻai ʻia ma ka hale kūʻai, e hana i nā ʻeke hau (nā wai huaʻai paʻahau) mai ka wai hua 100%. |
Manaʻo Ola Kino Malū: E hana i kahi hui ala ʻono a momona hoʻi ma ka home. Hiki iā ʻoe ke hana i kēia ma ka hoʻohui ʻana i nā ʻapelika i ʻoki ʻia, nā ʻāpana peach, ka cereal palaoa piha, nā nati soy i kālua ʻia, a me nā ʻāpana kokoleka. He mea maikaʻi kēia no ka hānai ʻana i ka wā e pāʻani ana!
Hiki i ka hānai ʻana i nā keiki ke lilo i mea paʻakikī i kekahi manawa. Akā ma ka hoʻohana ʻana i nā ʻano hana maʻalahi a noʻeau e like me kēia, hiki iā mākou ke hoʻohui i nā meaʻai koʻikoʻi i kā lākou ʻai no ko lākou ulu ʻana. ʻO ka mea nui loa, ʻaʻole e hoʻolilo i ka manawa ʻai i mea kaomi no kāu keiki a iā ʻoe iho paha. E hoʻolilo iā ia i mea leʻaleʻa.
Leka Lawe-Home
- He mea nui ka kalipuna no nā iwi ikaika o ke keiki. ʻO nā meaʻai e like me ka waiū, ka yogurt, a me ka tīhi nā kumu maikaʻi loa.
- E hoʻolako i nā mea kanu waiwai i ka fiber , nā huaʻai, a me nā palaoa holoʻokoʻa e pale aku i ka paʻa ʻana o ka ʻōpū a mālama i kahi ʻōnaehana hoʻoheheʻe olakino.
- He mea nui ka wikamina D no ka omo ʻana o ka calcium a me ke olakino holoʻokoʻa. He mea nui ka iʻa ʻaila, nā hua manu, a me nā meaʻai waiū i hoʻonui ʻia me ka wikamina D no kēia.
- Pono ka potassium no ka hana olakino o ka puʻuwai a me nā ʻiʻo. E hoʻolako i ka ʻiʻo hou, nā maiʻa, a me nā meaʻai waiū no kēia.
- Inā ʻaʻole makemake kāu keiki e ʻai, mai hoʻokau iā ia. Akā, e hoʻāʻo i nā ʻano hana noʻeau e like me nā mea i ʻōlelo ʻia ma kēia ʻatikala.
- Inā he mau hopohopo a kānalua paha kāu e pili ana i ka ulu ʻana a i ʻole ka meaʻai a kāu keiki, e ʻimi pono i ka ʻōlelo aʻo mai kāu kauka ʻohana .
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