Ke pōloli nei kāu keiki ma hope o ke kula? E kamaʻilio kākou e pili ana i nā meaʻai māmā olakino ma hope o ke kula!

Holo koke kāu keiki i ka lumi kuke i kona hoʻi ʻana mai ke kula mai a ʻōlelo aku, "E Māmā/E Pāpā, ua pōloli au, hiki iā ʻoe ke hāʻawi mai iaʻu i kahi mea e ʻai ai?" He mea maʻamau ia no nā keiki he nui ke pōloli i ko lākou hoʻi ʻana mai ke kula mai. ʻAi kekahi mau keiki i ka ʻaina kakahiaka, ʻai awakea ma ke kula ma mua iki, a laila noho a hiki i ka pō e hana ana i ka hana home. Loaʻa paha i kekahi mau hana ʻē aʻe ma hope o ke kula. ʻOiai inā ʻai lākou i ka ʻaina awakea ma hope iki, aia kekahi mau manawa e pōloli ai lākou no 6 mau hola a ʻoi aku paha ma mua o ka ʻaina ahiahi.

No ke aha he mea nui kēia mau meaʻai māmā awakea?

I ka ʻōlelo maʻalahi, kōkua kēia meaʻai māmā liʻiliʻi ma hope o ke kula i ka hōʻemi ʻana i ka pōloli o ke keiki a hāʻawi i ka meaʻai e pono ai ke kino. Hāʻawi kēia iā lākou i ka ikaika e noho hou a ʻaʻole e pōloli a hiki i ka ʻaina ahiahi. Eia nō naʻe, pono mākou ma ke ʻano he mau mākua e makaʻala i ka hāʻawi ʻana i kēia mau mea i ke keiki ma ke ala kūpono, me ka ʻae ʻana iā lākou e ʻai i ka ʻaina ahiahi . No ka mea, inā ʻaʻole i kāohi ʻia kēia meaʻai māmā liʻiliʻi, hiki i ke keiki ke hōʻole i ka ʻai ʻana i ka ʻaina ahiahi.

E hana pū kākou i kahi papa inoa o nā meaʻai momona maikaʻi?

I ka wā e pili ana i nā meaʻai māmā ma hope o ke kula, ʻaʻole ia he manaʻo maikaʻi e hāʻawi mau i kāu keiki i nā ʻuala palai, nā mea ʻono, nā biscuits, a me nā keke . Ua maikaʻi lākou e hāʻawi iā lākou i kekahi manawa a i nā manawa kūikawā. Akā, ʻaʻole kūpono lākou i meaʻai māmā o kēlā me kēia lā. E kamaʻilio me kāu keiki a hana i kahi papa inoa o nā meaʻai olakino a momona e hāʻawi iā lākou. Mai poina e hoʻokomo i nā huaʻai hou, nā mea kanu, nā palaoa piha, a me nā meaʻai waiwai i ka protein .

Ua ʻike anei ʻoe he nui nā huaora a me nā minelala i loaʻa i nā huaʻai a me nā mea kanu e pono ai kāu pēpē? Kōkua kēia i ka pale ʻana i nā maʻi a mālama i kou kino e hana pono ana. Hāʻawi nā palaoa piha i nā kalapona a me ka fiber e hoʻomau iā ʻoe i ka lā a pau. Kōkua kēia fiber i kou ʻōpū e hana pono a hōʻemi i ka paʻa ʻana o ka ʻōpū. He mea nui ka protein no ka ulu ʻana o kāu pēpē, ka ikaika o nā ʻiʻo, a me ka ulu ʻana o nā cell hou.

Hiki i kekahi mau keiki ke makemake e hele pū me ʻoe i ka hale kūʻai a kōkua iā ʻoe e koho i kēia mau meaʻai. I kēlā hihia, e hoʻokaʻawale i kekahi manawa e heluhelu i ka lepili Nutrition Facts ma ka ʻeke meaʻai a hoʻohālikelike i nā mea hoʻohui i kēlā me kēia huahana. E kamaʻilio me kāu keiki e pili ana i nā nīnau e like me, 'ʻEhia ke kō i loko o kēia?', 'He nui anei kēia o ka fiber?', 'ʻEhia ka sodium a i ʻole ka paʻakai i loko o kēia?' Eia kekahi, e nānā i ka nui o ka protein, fiber, a me ka calcium i loko. E kamaʻilio me kāu keiki e pili ana i ka nui o ka lawelawe ʻana. E wehewehe 'ʻo kēia ka nui āu e ʻai ai i hoʻokahi manawa.' E koho pū i nā meaʻai haʻahaʻa i ke kō, ka momona, a me ka paʻakai . Ke hoʻokomo ʻoe i kāu keiki i kēia kaʻina hana, ʻoi aku ka nui o kā lākou aʻo ʻana e hana i nā koho ʻai maikaʻi, ʻeā?

Pono anei mākou e hoʻolālā i ka manawa kūpono no ka lawelawe ʻana i ka meaʻai?

I kou hoʻolālā ʻana e hānai i kāu keiki i ke ahiahi, pono ʻoe e noʻonoʻo i kēia mau mea:

• I ka manawa hea e ʻai ai ke keiki i ka ʻaina awakea?
• He aha kāu e ʻai ai no ka ʻaina awakea a pehea ka nui o kāu ʻai ʻana?
• Ke hoʻolako nei ʻoe i nā meaʻai māmā awakea, ma ke kula a i ʻole ma kahi papahana ma hope o ke kula?
• I ka manawa hea ʻoe e ʻaina ahiahi ai?

E noʻonoʻo, inā hoʻi mai kāu keiki i ka home i ka hola 4 pm a ʻai i kahi meaʻai māmā nui, e pōloli anei ʻo ia no ka ʻai i hāʻawi ʻia i ka hola 5 pm? I kēlā manawa, e hāʻawi i kahi ʻai liʻiliʻi a māmā. Malia paha ʻo ka hāʻawi ʻana i kahi ʻāpana huaʻai a mea kanu paha no ka ʻaina ahiahi e kōkua i ka hōʻemi iki ʻana i kona pōloli. Eia kekahi, e makaʻala i ka pōloli o kāu keiki. Hiki i kekahi mau keiki ke pōloli loa ma hope o nā hana.

Ma ka ʻaoʻao ʻē aʻe, ʻaʻole kūpono ke haʻi aku i kahi keiki ʻaʻole e ʻai i kekahi mea ma hope o ka ʻaina awakea a hiki i ka hola 7:30 pm, ʻeā? I kēlā mau manawa, e hoʻohui i kahi huaʻai a mea kanu paha, me kahi mea i loaʻa ka protein . No ka laʻana, hiki iā ʻoe ke hāʻawi i kahi ʻāpala me kahi pata pīnati liʻiliʻi, a i ʻole kekahi mea e like me ka hummus me nā ʻāpana mea kanu e like me ke kāloti a me ka kukama. E hōʻemi kēia ʻano meaʻai i ka pōloli a hāʻawi i ka ikehu e pono ai e mau a hiki i ka ʻaina ahiahi.

E hana kākou i ka meaʻai momona i maʻalahi ke loaʻa!

Ke pōloli nā keiki, ʻoi aku ka nui o ka manawa e ʻai ai lākou i nā mea a pau i loaʻa iā lākou . No laila, e hoʻokumu i kahi wahi e maʻalahi ai ke koho ʻana i nā meaʻai momona. Hiki iā ʻoe ke hana i kēia mau mea:

• E mālama i nā meaʻai momona i kahi hiki ʻole i nā keiki ke kiʻi. E mālama i nā huaʻai (maiʻa, ʻalani, mango) i loko o kahi hīnaʻi hua i ʻike ʻia ma ka lumi kuke. E mālama i ka yogurt a me nā mea kanu ʻokiʻoki (kāloti, lāʻau kukama) i loko o nā pahu moakaka kokoke i mua o ka pahu hau, i hiki iā lākou ke kiʻi maʻalahi iā lākou.
• E hoʻomākaukau i nā meaʻai momona e like me kēia ma mua. No ka laʻana, hiki iā ʻoe ke ʻoki i nā mea kanu i ka hopena pule a mālama iā lākou i loko o kahi pahu ea i loko o ka friji.
• E hoʻouna i kahi meaʻai māmā e like me kēia i loko o ka pahu ʻaina awakea a i ʻole ka ʻeke ʻeke a kāu keiki. Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka pilikia o kā lākou ʻai ʻana i ka meaʻai makemake ʻole ʻia mai nā kumu o waho.

Inā ʻoe e hoʻi mai ana mai ke kula mai ke hoʻi mai kāu keiki i ka home, he mea leʻaleʻa paha ka hana ʻana i nā meaʻai liʻiliʻi me kāu keiki. Eia kekahi mau meaʻai hana noʻeau a nā keiki e makemake ai e ʻai:

• 'Nā ʻanuʻu ma luna o ka lāʻau': Hana ʻia kēia ma ka hohola ʻana i ka pata pīnati ma luna o kahi lāʻau seleri a kau i nā hua waina maloʻo (e like me "nā ʻanuʻu") ma luna. (ʻOiai ʻaʻole kaulana loa kēia ma ko mākou ʻāina, hiki iā ʻoe ke hoʻāʻo no ka leʻaleʻa.)
• 'Nā waʻa hua manu': He hua manu i hoʻolapalapa ʻia i ʻoki ʻia i ʻehā hapa a hoʻouhi ʻia me kahi ʻāpana tīhi e hana i peʻa.
• Nā kabobs hua: E kau i nā ʻāpana o nā ʻano hua like ʻole (paina, papaya, wai meli, hua waina) ma nā skewers a lawelawe me ka yogurt.
• A i ʻole, hiki iā ʻoe ke lawelawe i kahi ʻuala liʻiliʻi i hana ʻia me ka waiū niu me ka maiʻa, kahi ʻāpana mango, a i ʻole kahi ʻāpana papaya. Eia kekahi, he mea momona loa ka ʻāpana liʻiliʻi o nā chickpeas i hana ʻia ma ka home, a i ʻole nā ​​​​pīni ʻōmaʻomaʻo i hoʻolapalapa ʻia me ka paʻakai a me ka pepa.

Hiki i nā keiki ʻelemakule ke hauʻoli i ka hana ʻana i nā smoothies - kahi mea inu maikaʻi loa e hiki ke hana ʻia ma ke kāwili ʻana i nā hua e like me ka maiʻa a i ʻole nā ​​​​mango me ka yogurt a i ʻole kahi waiū liʻiliʻi - e hana ana i kahi hui trail homemade (e hoʻohui i nā mea e like me nā cashews, peanuts, raisins, apricots maloʻo), a i ʻole e hana ana i ka popcorn me kahi tīhi parmesan liʻiliʻi ma luna. Ma kahi o ka tīhi, hiki iā ʻoe ke hoʻohui i kahi pauka pepa liʻiliʻi a me kahi paʻakai i ka popcorn e ʻono ai.

E makaʻala hoʻi kākou i ka meaʻai a kākou e hāʻawi aku ai i kā kākou mau keiki i ko lākou hele ʻana mai ka home aku!

Inā aia kāu keiki ma kahi papahana ma hope o ke kula, kahi mālama keiki , a i ʻole kahi mālama keiki ʻē aʻe, e nīnau e pili ana i nā meaʻai māmā a lākou e hāʻawi nei. E kamaʻilio me nā kumu a i ʻole nā ​​mea mālama e pili ana i nā ʻano meaʻai māmā a lākou e hāʻawi nei a pehea ka momona o lākou. Inā ʻaʻole ʻoe e māʻona i ka meaʻai a lākou e hāʻawi nei, e hāʻawi i nā koho ʻē aʻe momona. A i ʻole, hiki iā ʻoe ke hoʻomākaukau i kahi meaʻai māmā momona no kāu keiki e ʻai ai i ke awakea.

ʻO kekahi mau meaʻai māmā e lawe pū me: nā nati trail mix , nā nati e like me ka cashews a me nā pīnati, ka cereal whole-grain haʻahaʻa-kō, nā pretzels a i ʻole nā ​​​​crackers whole-grain , nā hua hou a maloʻo paha, a me nā mea kanu i ʻokiʻoki ʻia.

ʻO ka mea hope loa, nā mea e hoʻomanaʻo ai (Leka Lawe-Home)

ʻAe, e nānā hou kākou i kekahi o nā mea a mākou i kamaʻilio ai a mākou e manaʻo nei he mea nui iā ʻoe:

• He mea maʻamau i ke keiki ke pōloli ma hope o ke kula. ʻO kahi meaʻai māmā liʻiliʻi i kēlā manawa e hoʻomāʻona i ko lākou pōloli a hāʻawi iā lākou i ka meaʻai.
• Ma kahi o ka hāʻawi mau ʻana i nā ʻuala palai a me nā mea ʻono, e hāʻawi i nā huaʻai, nā mea kanu, nā palaoa piha, a me nā meaʻai waiwai i ka protein. E hana i kēia papa inoa meaʻai me kāu keiki.
• E hoʻomanaʻo i ka manawa o ka hānai ʻana. E hānai i kāu keiki i ka wā e pōloli ana i ka ʻaina ahiahi, a inā he kaʻawale nui ma waena o ka ʻaina awakea a me ka ʻaina ahiahi, e hānai iā lākou e like me ia.
• E mālama i nā meaʻai momona i kahi hiki ke loaʻa. A laila e koho maoli ke keiki i kēlā mau mea.
• E leʻaleʻa i ka hoʻomākaukau ʻana i nā meaʻai me kāu keiki. E kōkua kēia iā lākou e hoʻomohala i nā ʻano ʻai maikaʻi.
• Eia kekahi, e noiʻi i ka meaʻai i hāʻawi ʻia ma nā wahi i hele ʻole ai kāu keiki mai ka home. Inā pono, e hāʻawi iā ʻoe iho i kahi meaʻai ʻē aʻe.

E hoʻomanaʻo, ʻo nā ʻano ʻai olakino ka makana waiwai nui loa hiki iā ʻoe ke hāʻawi i kahi keiki! ʻO kēia ka manawa kūpono loa e hoʻokumu ai i ke kahua no kēlā. E ho'āʻo kākou a pau e hāʻawi i kā kākou mau keiki i kahi wā e hiki mai ana olakino.

ʻAi no nā keiki, nā meaʻai māmā ma hope o ke kula, nā meaʻai momona, nā ʻano ʻai olakino, ka meaʻai a ke keiki, nā meaʻai māmā awakea, (Nā Meaʻai Māmā Olakino ma hope o ke Kula)