Pehea e hoʻomaʻamaʻa ai i ka ʻai a kāu pēpē? ʻO kekahi mau ala maʻalahi!

Ma ke ʻano he makuahine a makua paha, manaʻo paha ʻoe he kuleana nui no ka ʻai a kāu keiki, ʻeā? 'Ke ʻai pono nei kaʻu keiki? Ke loaʻa nei iā ia ka meaʻai e pono ai?' ʻO nā nīnau e like me kēia e kau mau nei ma kou manaʻo. ʻO ka ʻoiaʻiʻo, ʻo ka hāʻawi ʻana i kahi keiki i kahi meaʻai kaulike he mea nui ia no kona ulu ʻana, ke olakino, a me ka noho ikaika ʻana i ka lā a pau. No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o kēia meaʻai kaulike, no ke aha he mea nui ia no nā keiki, a pehea e hoʻolilo ai i kekahi o kā lākou mau meaʻai punahele i mea momona.

He aha ka ʻAi Kaulike?

I ka ʻōlelo maʻalahi, ʻo ka ʻai kaulike kahi mea e loaʻa ai nā meaola koʻikoʻi e pono ai kā mākou poʻe liʻiliʻi e ulu maikaʻi a noho olakino, ʻoiai ka fiber a me ka protein , a e hauʻoli lākou i ka ʻai ʻana. Ke loaʻa iā lākou nā mea ʻelua, loaʻa iā lākou ka ikaika e pāʻani, aʻo, a hakakā i ka lā a pau. E like me ke kaʻa e pono ai ka ʻaila maikaʻi e holo ai, pono pū ke kino o kā mākou mau keiki i kēia mau meaola.

He aha nā pono o ka fiber?

E nānā, kōkua kēia ʻano fiber i ka hoʻopiha ʻana i nā ʻōpū o kā mākou mau keiki. A laila e emi iki ka hiki iā lākou ke ʻōlelo 'Pololi au, e Māmā' a i ʻole e noi i ka meaʻai ʻino. ʻAʻole wale ia, e maʻalahi hoʻi kēia fiber iā lākou e hele i ka lua, ʻo ia hoʻi, e emi ana ko lākou pilikia e like me ka paʻa ʻana o ka ʻōpū. He mea nui loa kēia no nā keiki ʻōpio. ʻO nā mea kanu (e like me ke kāloti, nā pīni, ka paukena), nā huaʻai (e like me ka mango, ka maiʻa, ka papaya), nā greens (e like me ka spinach, kale), a me nā palaoa piha (e like me ka laiki ʻeleʻele, ka ʻoka) he nui ka fiber.

No ke aha he mea nui ka protein?

He mea nui ka protein no ka ulu ʻana, ka ikaika, a me ke kūpaʻa o kā kākou poʻe liʻiliʻi. E like me ka pono o nā piliki e kūkulu i hale, pono ka protein no ke kino e ulu a hoʻoponopono iā ia iho. He waiwai nui ka protein i ka ʻiʻo, ka iʻa, nā hua manu, ka waiū a me nā huahana waiū (yogurt, cheese), nā pīni ʻōmaʻomaʻo, nā lentil, a me ka soy. ʻO ka ikehu mai kēia mau meaʻai ka mea e hoʻomau ai i nā keiki e holo a pāʻani i ka lā a pau, e aʻo maikaʻi ana, a e ulu olakino ana.

He mea paʻakikī anei ke kaulike i kēlā me kēia ʻai?

ʻO kaʻoiaʻiʻo, ʻo ka hoʻāʻo ʻana e hōʻoia i kēlā me kēia pāʻina a kāu keiki e ʻai ai he 100% kaulike hiki ke lilo i mea paʻakikī i kekahi manawa. ʻAʻohe o kākou he mau mākua maikaʻi loa, ʻeā? I kekahi manawa ua paʻahana kākou, a ʻaʻole makemake kā kākou keiki i kekahi mau meaʻai momona, uē, a nānā aku paha. Akā ʻo ka mea nui loa, ʻo ia ka noʻonoʻo ʻana i kēia kaulike a hoʻoikaika no ia i nā manawa a pau e hiki ai. Mai hoʻolilo i mea nui mai kahi pāʻina hoʻokahi ma ʻaneʻi a ma laila. ʻO ka mea nui, ʻo ia ka hōʻoia ʻana e loaʻa i kāu keiki ka meaʻai e pono ai lākou i ka wā lōʻihi. E hoʻoikaika, hiki iā ʻoe ke hana i kēia! Hiki i nā mea liʻiliʻi ke hana i kahi ʻokoʻa nui.

Nā ala maʻalahi e hoʻohui i ka meaʻai i nā meaʻai punahele a kāu keiki liʻiliʻi

Makemake nui kā mākou mau keiki i kekahi mau meaʻai. Akā, ʻaʻole paha he meaʻai momona loa kēlā mau meaʻai. ʻAʻole hiki iā mākou ke hōʻole wale i ka hāʻawi ʻana iā lākou i kēlā mau meaʻai, no ka mea, he mea nui hoʻi ko lākou hauʻoli iā mākou. No laila, e nānā kākou pehea e hiki ai iā kākou ke hoʻolilo i kekahi o kā lākou mau meaʻai punahele i mea momona a "olakino" iki.

1. Inā hāʻawi mai ʻoe iaʻu i ka moa palai a i ʻole nā ​​ʻāpana moa...

Makemake kāu keiki liʻiliʻi e ʻai i nā ʻāpana moa a i ʻole nā ​​ʻāpana moa palai, ʻeā? ʻAʻole ia he manaʻo maikaʻi e hāʻawi mau iā lākou i kēia mau mea, no ka mea, ua kiʻekiʻe lākou i ka momona. Akā, pehea ka maikaʻi inā hiki iā ʻoe ke hoʻohui i kahi fiber liʻiliʻi iā lākou i kēlā me kēia manawa? E noʻonoʻo wale, e hoʻonui ia i ka waiwai o ka meaʻai, e hoʻopiha iki i kou ʻōpū, a e hōʻemi iki i ka hopena o kēlā meaʻai momona.

"Eia kekahi mau mea hiki iā ʻoe ke hoʻāʻo:"

• He mau ʻāpana ʻāpala: Inā ʻoe e hoʻokomo iā lākou i loko o kahi wai paʻakai, ʻaʻole lākou e ʻeleʻele, a he ʻono loa lākou.
• He kāloti a lāʻau seleri paha: E ʻai lākou i kēia me ka ʻoluʻolu ke ʻoki ʻoe iā lākou i mau lāʻau maikaʻi a lawelawe iā lākou me kahi ʻūpī liʻiliʻi.
• ʻO nā mea kanu ʻē aʻe a kāu keiki e makemake ai: nā ʻāpana kukama, ʻelua a ʻekolu paha ʻōpuʻu pīni i hoʻolapalapa ʻia, a i ʻole kahi ʻāpana lau kāpeti paha he maikaʻi.

"Ke hoʻohui ʻoe i kahi mea liʻiliʻi e like me kēia, loaʻa i ke keiki ka hauʻoli o ka ʻai ʻana i kēlā mau `(nuggets)`, a ua maluhia nō hoʻi ʻoe, ʻeā?"

2. He aha kāu e hiki ai ke lawelawe me nā ʻuala palai?

Ke ʻōlelo mākou i nā ʻuala palai, ʻaʻole wale nā ​​keiki liʻiliʻi e makemake nui iā ia, akā makemake pū mākou. Akā i ka hapa nui o ka manawa, aia wale nō ka starch (ʻaila kalapona) a me ka ʻaila. No laila, inā hiki iā ʻoe ke hoʻohui i kahi mea momona i ka protein, he mea waiwai nui ia. ʻO ka protein ka mea e hāʻawi iā lākou i ka ikehu e pono ai no ka lā, a ulu nā ʻiʻo.

"Eia kekahi mau laʻana:"

• ʻO kahi mea e like me ka pīni ʻuala: E hoʻolapalapa iā lākou a hoʻohui i kahi paʻakai a me ka pepa. A i ʻole kahi ʻāpana o ka `(tofu i hoʻomoʻa ʻia)`.
• ʻŪhā moa a i ʻole ka pahu pahu: Hoʻolapalapa ʻia, kālua ʻia, a lawelawe ʻia paha ma ke ʻano he kari liʻiliʻi. ʻO nā pōpō ʻiʻo, ka ʻiʻo moa, a i ʻole nā ​​ʻāpana puaʻa (inā ʻai kāu keiki iā lākou a ʻaʻohe kapu hoʻomana) ua maikaʻi.
• Inā paha he hua moa i hoʻolapalapa ʻia, he omelet, a he hua moa i kāwili ʻia paha: He meaʻai maikaʻi loa nā hua moa i piha i ka protein. He maʻalahi hoʻi ka hana ʻana.
• ʻIʻa tuna, sardines: Inā hele mai lākou i loko o kahi kini, koho i nā mea me ka paʻakai liʻiliʻi. A i ʻole he maikaʻi nō hoʻi ke koena o ka iʻa mai ka lā ma mua.

"Ma ka hana ʻana i kahi hoʻololi liʻiliʻi e like me kēia, hiki iā ʻoe ke hoʻohui i kahi meaʻai hou aʻe i kēlā pāʻina '(french fries)'. A laila ʻaʻole ia he puʻu wale nō o nā "calories hakahaka"."

3. Ke hana ʻana i kahi sanwika me nā ʻiʻo deli...

He meaʻai wikiwiki a maʻalahi hoʻi nā sanwika no nā keiki kula. Hoʻohana pinepine mākou i nā ʻiʻo deli (e like me nā sausage a me ka ham) no kēia. I ka lawelawe ʻana i kēia mau mea, ʻo ke ala maikaʻi loa e hoʻohui i ka fiber, ʻo ia ka hoʻohana ʻana i ka berena palaoa piha a i ʻole ka ʻōwili palaoa piha. He kiʻekiʻe kēia i ka fiber a haʻahaʻa i ke kō.

"Akā makemake kekahi mau keiki i ka berena keʻokeʻo. Inā pēlā, hiki iā ʻoe ke hoʻohui i kekahi mau mea kanu e like me kēia e hoʻohui i ka fiber:"

• He lau letus a i ʻole ka sipinaki: He kumu maikaʻi kēia o ka fiber a me nā huaora.
• He mau ʻāpana tōmato a kukama paha: Hoʻohui kēia i kahi ʻono hou a me ka makū i ke kīʻaha.
• Kekahi mau kāloti i wili ʻia: He nani ke kala a he momona hoʻi.

"Ke hoʻohui ʻoe i nā mea kanu kala e like me kēia, he nani ka sanwika, he ʻono, a he momona hoʻi! ʻAi ke keiki i nā mea kanu me ka ʻike ʻole."

4. Ke lawelawe ʻana i nā ʻano pasta e like me ka macaroni a me nā noodles...

Ke ʻōlelo ʻoe i ka macaroni a me ka tīhi, kekahi ʻano pasta, a i ʻole noodles, wai ka waha o kāu poʻe liʻiliʻi, ʻeā? I ka hana ʻana i kēia mau mea, hiki iā ʻoe ke ʻokiʻoki i kekahi o kā lākou mau mea kanu punahele a hoʻoulu iā lākou. A i ʻole, hiki iā ʻoe ke hoʻohui i kekahi mau mea kanu mahu ma luna. E hoʻohui kēia i kekahi mau fiber a me nā huaora.

"E ho'āʻo i kēia mau ʻano mea kanu:"

• Broccoli a i ʻole cauliflower: ʻOki i loko o nā ʻāpana liʻiliʻi, hoʻolapalapa, a hoʻohui.
• ʻUpena: E ʻoki lahilahi iā lākou a palai iā lākou i loko o kahi aila liʻiliʻi.
• ʻAkaʻakai a me ke kālika: E hoʻohui iā lākou i ka ʻaila a palai a hiki i ka ʻeleʻele gula, e hoʻohui iā lākou no kahi ʻono ʻala a ʻono hoʻi.
• Pepa: ʻO nā pepa kala (melemele, ʻulaʻula, ʻōmaʻomaʻo) he nani ke nānā aku a waiwai hoʻi i ka huaora C.
• Zucchini a i ʻole ka paukena melemele: Hiki ke ʻoki lahilahi ʻia kēia mau mea a hoʻohui ʻia.
• Kāloti, līki: E hoʻohui i ka pā.

"E noʻonoʻo, ke hoʻohui kāu keiki i kekahi mau mea kanu i kā lākou macaroni punahele e like me kēia, ke ʻai nei lākou me ka ʻike ʻole i nā mea kanu a loaʻa iā lākou ka meaʻai. Inā ʻoe e hoʻohui i ka tīhi, hiki iā ʻoe ke hoʻēmi iki a hoʻohui i nā mea kanu hou aku."

E noʻonoʻo: He mea nui ka ʻano like ʻole o ka meaʻai!

Me ke kaulike i kūkākūkā ʻia ma luna, he mea nui loa hoʻi ka ʻokoʻa o ka meaʻai i hāʻawi ʻia i ke keiki. Inā ʻoe e hoʻomau i ka hāʻawi ʻana i ke ʻano meaʻai like, ʻaʻole paha e makemake ke keiki iā ia, a ʻaʻole e loaʻa i ke kino nā ʻano meaola like ʻole. Ua like ia me ʻoe ʻaʻole hiki iā ʻoe ke kaha kiʻi i kahi kiʻi nani inā hoʻokahi wale nō kala i loko o kahi pahu pena.

No laila, e hoʻāʻo e hoʻokomo i nā mea kanu like ʻole, nā huaʻai, nā palaoa, ka ʻiʻo, nā iʻa, a me nā nati i kā lākou ʻai e like me ka hiki. He manaʻo maikaʻi nō hoʻi e hoʻolauna iā lākou i nā ʻono hou a me nā meaʻai hou. ʻOiai inā ʻaʻole lākou makemake i ka wā mua, e maʻa lākou i ka ʻai iki ʻana. E hoʻomanawanui a hoʻāʻo.

Āhea ʻoe e ʻimi ai i ke aʻo lapaʻau?

Inā he kānalua a nīnau paha kāu e pili ana i nā ʻano ʻai a kāu keiki, ka ulu ʻana (ke ulu nei ʻo ia i ke kiʻekiʻe a i ʻole ka nui), a i ʻole nā ​​​​​​meaʻai makemake, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me ke kauka pediatric o kāu keiki. Hiki iā ia ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo kūpono no kāu keiki a, inā pono, e hana i nā hoʻokolohua.

"I kekahi manawa, e kuhikuhi paha kāu kauka iā ʻoe i kahi meaʻai i kākau inoa ʻia. Hiki iā lākou ke nānā hohonu i nā pono meaʻai a kāu keiki a kōkua iā ʻoe e hana i nā hoʻolālā pāʻina. Hiki iā lākou ke aʻo iā ʻoe e pili ana i nā meaʻai ʻē aʻe i nā meaʻai a kāu keiki i makemake ʻole ai."

"No laila, me ka ʻole o ka paʻa ʻana i kahi nīnau i loko o kou manaʻo, mai kānalua e ʻimi i ka ʻōlelo aʻoaʻo lapaʻau inā pono, ʻae? ʻO ia ka hoʻopukapuka kālā nui loa hiki iā ʻoe ke hana i ka wā e hiki mai ana olakino o kāu keiki."

No laila, e hoʻomanaʻo kākou i kā kākou i kamaʻilio ai? (Leka Lawe-Home)

ʻOiai ʻo ka hānai ʻana i kahi keiki i kahi meaʻai kaulike a momona hoʻi i kekahi manawa hiki ke manaʻo ʻia he paʻakikī, ʻaʻole ia he mea hiki ʻole. Hiki i nā hoʻololi liʻiliʻi a maʻalahi ke hana i kahi ʻokoʻa nui.

• Ua like ka fiber a me ka protein me nā hoaaloha maikaʻi loa o kā kākou poʻe liʻiliʻi. He mea nui loa nā mea ʻelua no ko lākou ulu ʻana, ka ikaika, a me ka pale ʻana mai nā maʻi.
• ʻAʻole pono ʻoe e kūlike 100% me kēlā me kēia pāʻina. ʻO ka mea nui, ʻo ia ka hoʻāʻo ʻana e like me kou hiki. Mai hopohopo e pili ana i ka hala ʻana o hoʻokahi a ʻelua paha lā.
• E hoʻohui i nā mea kanu liʻiliʻi, nā huaʻai, a me nā meaʻai waiwai i ka protein i nā meaʻai punahele a kāu keiki. E kōkua kēia iā lākou e loaʻa ka meaʻai me ka ʻike ʻole. Ua like ia me ka hana ʻana i kahi mea maikaʻi ma kahi huna.
• E noʻonoʻo hoʻi i nā ʻano meaʻai like ʻole. Ma kahi o ka hāʻawi ʻana i ka mea like, e hoʻolauna i kāu keiki i nā ʻono a me nā kala like ʻole.
• Inā he mau nīnau a kānalua paha kāu, e ʻike i kahi kauka keiki a i ʻole kekahi meaʻai meaʻai i kākau inoa ʻia. E hāʻawi kēlā iā ʻoe i ke alakaʻi kūpono.

No laila, e loaʻa iā ʻoe ka ikaika e hoʻomākaukau ai i nā meaʻai momona e hiki ai i kāu keiki ke ʻai me ke aloha, ka hauʻoli, a me ka hauʻoli! E hoʻomanaʻo, hiki i nā hana liʻiliʻi ke hana i kahi ʻokoʻa nui. He mea waiwai nui ka hoʻohiki āu e hana ai no ke ola holoʻokoʻa o kāu keiki.

ʻAi kaulike, meaʻai a nā keiki, fiber, protein, meaʻai olakino, meaʻai a nā keiki, ʻōlelo aʻoaʻo meaʻai