Ka ʻaina kakahiaka a kāu mau keiki: No ke aha he mea nui ia? E kamaʻilio kākou!

No laila, pehea ʻoe, e Māmā a me Pāpā? Ua ʻike ʻoe i ka paʻakikī a me ke kaumaha o ka hoʻomākaukau ʻana i kāu keiki liʻiliʻi no ke kula, a i ʻole no nā hana o ka lā, a i ʻole ka pāʻani. I waenakonu o kēlā hana nui a me ka hoʻoluhi, hiki ke nānā ʻole ʻia a poina paha ka hānai ʻana i kāu keiki i ka ʻaina kakahiaka maikaʻi a momona. Akā, ua ʻike anei ʻoe, he mea nui loa kēia ʻaina kakahiaka no ka holomua o ka lā o ke keiki a no ko lākou olakino. I kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka hoʻolilo ʻana i kēia ʻaina kakahiaka olakino i ʻāpana koʻikoʻi o ka hana maʻamau o kāu keiki, a he aha nā pono o ia mea.

No ke aha he mea nui ka ʻaina kakahiaka?

Aia kekahi ʻōlelo e ʻōlelo nei, "ʻO ka ʻaina kakahiaka ka ʻai nui loa o ka lā." ʻAʻole ia he ʻōlelo wale nō. Nui ka ʻoiaʻiʻo i loko, ʻoiai hoʻi i ka wā e pili ana i kā mākou mau keiki.

Ikehu hou no ke kino a me ka noʻonoʻo!

E noʻonoʻo, ʻaʻohe mea a ke keiki i ʻai ai a inu paha no ka pō holoʻokoʻa, ʻo ia hoʻi, no kahi o 8-10 mau hola. No laila, i ko lākou ala ʻana i ke kakahiaka, ua haʻahaʻa loa ko lākou pae ikehu. Ua like ia me ka pau ʻana o ke kinoea o ke kaʻa. No laila, ʻo ka ʻaina kakahiaka maikaʻi i ke kakahiaka e hāʻawi i ke kino a me ka lolo o ke keiki i ka 'wahie' e pono ai lākou e hoʻomaka i ka lā, ʻo ia hoʻi, ka ikehu e pono ai lākou. ʻO ka ikehu e pono ai lākou e holo a puni a pāʻani i ka lā a pau, e hana i nā hana kula, e aʻo i nā mea hou, ʻo kēia mau mea a pau mai kēia ʻaina kakahiaka mai.

Kōkua i ka mālama ʻana i ke kaumaha olakino

Ua ʻike anei ʻoe ʻo nā keiki e ʻai ana i ka ʻaina kakahiaka maikaʻi e ʻoi aku ka nui o ka ʻai olakino i ka lā a pau? ʻOi aku ka nui o ko lākou ʻano hana kino. He mea nui kēia mau mea ʻelua i ke kōkua ʻana i kahi keiki e mālama i ke kaumaha olakino . ʻO ka hōʻole ʻana i ka ʻaina kakahiaka hiki iā lākou ke pōloli ma hope o ka lā, e alakaʻi ana i ka ʻai nui ʻana a i ʻole ka ʻai ʻana i nā meaʻai maikaʻi ʻole i kiʻekiʻe i ke kō a me ka momona. Hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha.

Ke ʻano a me ka makaʻala o ke keiki

Ua ʻike anei ʻoe i ka mea e hana ʻia inā e hōʻalo ʻoe i ka ʻaina kakahiaka? Hiki i ke keiki ke hoʻomaka i ka lā me ka luhi, ka huhū, ka hoʻomaha ʻole, a me ka huhū. E noʻonoʻo i kahi laʻana liʻiliʻi. ʻO ke keiki e hele ana i ke kula me ka ʻole o ka ʻaina kakahiaka a ke hoʻolohe nei i ke kumu ua pōloli a paʻakikī iā ia ke noʻonoʻo. ʻAʻole hiki iā ia ke hoʻolohe. Hiki iā ia ke huhū i nā mea liʻiliʻi, a ʻaʻole ʻo ia e makemake e pāʻani me nā hoaaloha. E huhū wale ʻo ia. Inā hana ʻia kēlā, e lilo ka lā holoʻokoʻa i mea haunaele , ʻeā? ʻO ke kumu, i ke kakahiaka, pono ko lākou kino a me ka lolo i kahi ikehu hou, kahi 'wahie' e hoʻomaka ai i ka lā. Inā ʻaʻole lākou e ʻai i ka ʻaina kakahiaka, i ka manawa kokoke i ke awakea, ma kahi o 10 a 11 a.m., e hāʻule ana ko lākou pae kō koko, a e hoʻomaka koke ka hāʻule ʻana o ko lākou noʻonoʻo a me ka ikaika.

Ka metabolism a me ka puhi ʻana i nā calorie

ʻO kekahi mea nui, ʻo ia ka hoʻoulu ʻana o ka ʻaina kakahiaka i kā mākou metabolism.Hoʻomaka maoli ia. I ka ʻōlelo maʻalahi, ʻo kēia ke kaʻina hana e hoʻololi ʻia ai ka meaʻai a mākou e ʻai ai i ikehu a puhi ke kino i nā huahana ʻōpala. Ke hoʻomaka kēia (metabolism) e hana maikaʻi i ke kakahiaka, hoʻomaka ke kino e puhi i nā calorie. Hōʻike kekahi mau haʻawina lapaʻau ua ʻoi aku ka hiki o ke kino ke puhi i nā calorie i ke kakahiaka ma mua o ka pō.

He aha ka mea e hiki ke hana inā ʻaʻole ʻoe e ʻai i ka ʻaina kakahiaka?

Ua ʻōlelo mua mākou ʻo ka poʻe e hōʻole i ka ʻaina kakahiaka e piʻi nui aʻe ko lākou kaumaha. Aia kekahi mau kumu nui no kēia:

• Ua hoʻowalewale ʻia mākou e ʻai pinepine i nā meaʻai māmā pono ʻole i ka lā a pau, ʻoiai hoʻi nā meaʻai kiʻekiʻe i ke kō a me ka momona.
• I ka wā o ka ʻai nui aʻe, ʻai ʻoe ma mua o ka mea e pono ai ma muli o ka pōloli nui (ʻai nui ʻana).
• Hiki iā ʻoe ke hoʻomohala i kahi maʻa o ka ʻai ʻana i ka pō, hiki ke kōkua i ka loaʻa ʻana o ke kaumaha.

ʻO ka mana nui i loaʻa i kou lolo mai ka ʻaina kakahiaka!

ʻAʻole wale ka ʻaina kakahiaka e hāʻawi i ka ikehu i ke kino, akā hāʻawi pū ia i ke kākoʻo kupaianaha no ka hana o ka lolo o ke keiki.

ʻAi no ka lolo

He mea nui e hānai i kāu keiki i ka ʻaina kakahiaka i kēlā me kēia lā. Pēlā nō hoʻi nā mea āu e koho ai e hānai iā lākou no ka ʻaina kakahiaka. No ka loaʻa ʻana o ka nui o ka meaʻai, e koho i nā meaʻai i kiʻekiʻe i nā palaoa piha, nā huaʻai a i ʻole nā ​​mea kanu, a me ka protein, a haʻahaʻa i ke kō a me ka momona pono ʻole. ʻO ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi e kōkua i kāu keiki:

• ʻOi aku ka nui o ka fiber , ka calcium , nā wikamina , nā minelala, a me nā meaʻai nui ʻē aʻe.
• He mea nui kēia mau meaola no ka ulu ʻana a me ke olakino holoʻokoʻa o ke keiki, a ʻoi aku hoʻi no ka ulu olakino a me ka hana ʻana o ka lolo . No ka laʻana, (Whole Grains) Hāʻawi nā palaoa holoʻokoʻa i ka ikehu i omo mālie ʻia, no laila hiki i ke keiki ke makaʻala. (Calcium) ʻAʻole kōkua wale ka Calcium me nā iwi, akā kōkua pū kekahi me ka hana pono o ka ʻōnaehana nerve. (Vitamins) Mālama nā wikamina i loaʻa i nā huaʻai a me nā mea kanu i nā hunaola lolo.

Kōkua e akamai i ka hana kula

Ua lohe paha ʻoe e ʻoi aku ka maikaʻi o ka hana a nā keiki e ʻai ana i ka ʻaina kakahiaka maikaʻi ma ke kula ? He ʻoiaʻiʻo nō ia. No ka mea, hoʻoulu ka ʻai ʻana i ka lolo i nā meaʻai o ka ʻaina kakahiaka. Hiki i ka ʻaina kakahiaka maikaʻi ke:

• Hoʻomaikaʻi ʻia ka hiki ke aʻo o nā keiki.
• Hoʻomohala ka hoʻomanaʻo a me ka lōʻihi o ka nānā ʻana . He mea nui kēia no ke aʻo ʻana. Kōkua kēia iā ʻoe e hoʻomanaʻo i nā haʻawina a hoʻolohe pono i ka mea a ke kumu e ʻōlelo nei.

ʻOiaʻiʻo koʻikoʻi: Ua hōʻike ʻia nā noiʻi ʻo nā keiki e ʻai ana i ka ʻaina kakahiaka maikaʻi e loaʻa ana nā helu maikaʻi ma nā hoʻokolohua a hana maikaʻi hoʻi ma ka papa. Ua ʻike ʻia he emi ko lākou hele ʻole ʻana i nā keiki e komo ana i nā papahana ʻaina awakea o ke kula.

Pehea e maʻalahi ai ka lawelawe ʻana i ka ʻaina kakahiaka?

Maopopo iaʻu me ka wikiwiki a me ka wikiwiki o ka hoʻomākaukau ʻana iā ʻoe a me kāu keiki i ke kakahiaka, i kekahi manawa hiki i ka hoʻomākaukau ʻana i ka ʻaina kakahiaka ke manaʻo ʻia he 'hana ʻē aʻe'. Manaʻo paha ʻoe, 'ʻAʻohe oʻu manawa.' Akā e noʻonoʻo iā ia he hoʻopukapuka kālā nui i kāu keiki. Me ka hoʻoikaika iki a me ka hoʻolālā ʻana, hiki ke hoʻolilo i kēia i mea maʻamau i kēlā me kēia lā. E nānā kākou i kekahi mau manaʻo kūpono e kōkua.

ʻO kekahi mau manaʻo kūpono:

• ʻO ka mea mua, e mālama mau i nā koho ʻaina kakahiaka olakino i loko o kāu lumi kuke (nā laʻana: ʻoka, berena palaoa piha, hua manu, yogurt momona haʻahaʻa, hua hou, nati maloʻo).
• E hoʻomākaukau i nā mea he nui e like me ka hiki i ka pō ma mua (e like me ke kau ʻana i nā kīʻaha no ka ʻaina kakahiaka, ka ʻoki ʻana i kekahi mau huaʻai a me ke kau ʻana i loko o ka friji, a me ka loaʻa ʻana o nā mea hoʻohui no ka ʻaina kakahiaka āu e hana nei). Hiki i kēia ke mālama iā ʻoe i ka manawa nui i ke kakahiaka.
• Pono nā kānaka a pau e hoʻomaʻamaʻa i ke ala ʻana ma kahi o 10 mau minuke ma mua . Ma kēlā ala, hiki iā ʻoe ke hoʻopau i kāu hana me ka ʻole o ka hoʻoluhi a me ka maluhia o ka noʻonoʻo.
• E hāʻawi i kāu mau keiki i ka manawa e kōkua ai i ka hoʻomākaukau ʻana a me ka hoʻomākaukau ʻana i ka ʻaina kakahiaka (e laʻa, holoi i kekahi mau huaʻai, hohola i ka pata ma luna o kahi ʻāpana berena). E hoʻonui kēia i ko lākou hoihoi i ka ʻai ʻana i ka meaʻai a lākou i hoʻomākaukau ai.
• I kekahi mau lā, pōkole ka manawa. E hoʻomanaʻo i kekahi mau koho e lawe a lawe (e.g., kahi maiʻa pala, kahi ʻāpala, kahi ʻeke liʻiliʻi o ka cereal palaoa piha haʻahaʻa-kō, kahi kīʻaha yogurt, a i ʻole kahi hui trail i hana ʻia ma ka home).

He aha inā wau e ʻōlelo aku ʻaʻole au e pōloli i ke kakahiaka?

ʻAʻole makemake kekahi mau keiki e ʻai koke i ke kakahiaka. Hiki iā lākou ke ʻōlelo, "ʻAʻole au pōloli." I kēlā mau hihia, e hoʻomākaukau i kahi ʻaina kakahiaka e hiki ai iā lākou ke lawe i kahi manawa e ʻai ai, ma ke kaʻa paha i ke kula a i ʻole ma hope o ka wā mua o ke kula. ʻO nā hua hou, kahi pahu liʻiliʻi o ka cereal, kekahi mau nati, a i ʻole ka hapalua sanwika berena palaoa piha me ka pata pīnati a me ka maiʻa he mau mea momona, maʻalahi ke hana, a maʻalahi hoʻi i kāu keiki ke lawe.

He aha nā mea ʻaʻole pono e lawelawe ʻia no ka ʻaina kakahiaka?

He mea nui e ʻike i ka mea e ʻai ai no ka ʻaina kakahiaka a me ka mea ʻaʻole e ʻai. He ʻoiaʻiʻo he maʻalahi ke lawe ʻia aku i kekahi mau mea ʻono i hoʻomoʻa ʻia i ka toaster, nā cereal i uhi ʻia i ka kokoleka, a me kekahi mau pā ʻaina kakahiaka i nā keiki, a makemake nui lākou iā lākou. Eia nō naʻe, he nui o kēia mau mea i loaʻa ka waiwai like o ka meaʻai me kahi pā candy a i ʻole kahi ʻeke o nā biscuits. ʻO ia hoʻi , he kiʻekiʻe lākou i ke kō a me nā calorie, akā he kakaikahi loa nā meaʻai e pono ai ke kino. No laila, ma mua o ke kau ʻana i kēlā mau pā ʻaina kakahiaka a me nā mea ʻono i loko o kāu kaʻa kūʻai nui, e heluhelu pono i ka lepili meaʻai. E nānā i ka nui o ke kō i loko o lākou, inā he fiber ko lākou, a inā he mau palaoa piha ko lākou.

Hāʻawi ʻia ka ʻaina kakahiaka e ke kula a i ʻole ka hale mālama keiki?

Hiki iā ʻoe ke nānā i nā ʻaina kakahiaka e lawelawe ʻia ana ma ke kula a i ʻole ka hale mālama keiki o kāu keiki. Hāʻawi kekahi mau wahi i ka ʻaina kakahiaka, a hāʻawi kekahi iā ia no ka manuahi a i ʻole ma ke kumu kūʻai i hoʻemi ʻia no nā ʻohana haʻahaʻa loa. Inā ʻai kāu keiki i ka ʻaina kakahiaka ma waho o ka home, he mea nui e aʻo iā lākou e hana i nā koho olakino. (No ka laʻana, he kīʻaha waiū ma kahi o ka mea inu kō, huaʻai ma kahi o nā meaʻai palai).

ʻO kekahi mau manaʻo ʻono a olakino no ka ʻaina kakahiaka!

ʻAʻole pono ka ʻaina kakahiaka e like me ka mea kuʻuna i kēlā me kēia lā. Hiki iā ʻoe ke hoʻohuihui i nā meaʻai like ʻole e hana i kahi pāʻina ʻono e hāʻawi i kāu keiki i ka meaʻai a me ka ikehu e pono ai lākou no ka lā. ʻO ka mea nui loa, ʻo ke kaulike.

E hoʻokomo i kēia mau mea no ka ʻaina kakahiaka kaulike:

E hoʻolilo i kāu ʻaina kakahiaka i meaʻai e komo pū ana me nā palaoa piha, ka protein, a me nā huaʻai a i ʻole nā ​​​​mea kanu . Hiki iā ʻoe ke hoʻāʻo i nā mea e like me:

• " He meaʻai palaoa piha me ka waiū momona haʻahaʻa , i hoʻonani ʻia me nā hua hou (maiʻa, mango, papaya) a i ʻole nā ​​nati. He hoʻomaka wikiwiki, maʻalahi, a maikaʻi hoʻi kēia no kou lā, piha i ka fiber, calcium, a me nā huaora. "
• " Nā waffles palaoa piha me ka pata pīnati a i ʻole ka tīhi ricotta i pālahalaha ʻia ma luna, a me nā ʻāpana hua."
• "He berena pita palaoa piha me nā ʻāpana hua manu i hoʻolapalapa ʻia a me ka spinach hou a i ʻole sambal."
• "E hana i ka ʻoatmeal , e kau i nā nati a me nā ʻāpana huaʻai ma luna, a kāpīpī me kahi kinamona liʻiliʻi. He meaʻai ikehu hoʻokuʻu lohi ka ʻoatmeal, no laila ʻaʻole e pōloli kāu keiki a hiki i ka ʻaina awakea. "
• "E lawe i ka hapalua o ka bagel palaoa piha , e hohola i ka pata pīnati ma luna, a kau i nā hua hou (e like me nā ʻāpana maiʻa a i ʻole nā ​​ʻāpana ʻāpala)."
• " He smoothie ʻaina kakahiaka: E kāwili i ka waiū momona haʻahaʻa a i ʻole ka yogurt, kahi hua āu e koho ai (maiʻa, mango, ʻōhelopapa), a me kahi hua palaoa a i ʻole ka ʻoka liʻiliʻi i loko o ka mīkini wili. Hāʻawi kēia i kāu keiki i nā mea he nui i ka manawa hoʻokahi, e like me nā huaʻai, ka calcium, a me ka protein. He maʻalahi hoʻi ke hāʻawi i nā keiki palaualelo e ʻai. "
• "He omelette mea kanu me kahi ʻāpana toast palaoa piha."
• "Nā ʻāpana kukama i ʻokiʻoki ʻia a me ka hummus , i pālahalaha ʻia ma luna o ka pita palaoa holoʻokoʻa. (He pālahalaha momona ka hummus i hana ʻia mai nā chickpeas)."
• " ʻAi pelehū momona a moa/iʻa paha a me nā tōmato, ma luna o ka muffin Pelekane i kālua ʻia a i ʻole ka berena palaoa piha ."
• " ʻO ka laiki i koe mai ka ʻaina ahiahi"Ua hoʻomehana iki ʻia, ua hoʻohui ʻia nā ʻāpana ʻāpala i ʻokiʻoki ʻia, nā hua waina maloʻo, nā nati, a me kahi pauka kinamona liʻiliʻi a ua hoʻoulu ʻia. He koho ʻono a momona kēia e kūpono i ko mākou ʻāina. "
• "E kau i kahi tīhi i haehae ʻia ma luna o kahi tortilla palaoa piha, e pelu i ka hapalua, e hoʻomehana i ka microwave no kahi o 20 kekona, a hoʻouhi me kahi salsa tōmato."

Eia kekahi, mai poina i ke koʻikoʻi o kāu kumu hoʻohālike maikaʻi. E ʻike kāu mau keiki e hauʻoli ana ʻoe i ka ʻaina kakahiaka i kēlā me kēia lā a e hoʻokaʻawale i ka manawa no ia mea. ʻOi aku ka nui o ke aʻo ʻana o nā keiki mai kā mākou hana.

Nā mea nui loa āu e hoʻomanaʻo ai (Leka Lawe-Home)

No laila, e nā mākuahine a me nā mākua kāne, ʻaʻole ka ʻaina kakahiaka a kāu keiki he meaʻai māmā wale nō e hoʻomaka ai i ka lā. He mea hoʻoikaika nui ia i ke olakino o kāu keiki, ka ulu ʻana, ke aʻo ʻana, a me ka hauʻoli i ka lā holoʻokoʻa . Me nā kakahiaka hana nui, hiki i kēia ke manaʻo ʻia he paʻakikī, akā me ka hoʻolālā iki a me ka hoʻolaʻa ʻana, hiki iā ʻoe ke hāʻawi i kāu keiki i kahi ʻaina kakahiaka momona a ʻono i kēlā me kēia lā.

ʻO kēia ʻano maikaʻi āu e hāʻawi ai i kāu keiki e lilo ia i kahua paʻa no kahi wā e hiki mai ana olakino no ke koena o kona ola. No laila, e noʻonoʻo hou kākou i kēia a e hoʻāʻo e hoʻolilo i ka ʻaina kakahiaka i mea nui no kāu keiki e hoʻomaka ana i kēia lā, ʻeā? Inā he mau nīnau hou kāu e pili ana i kēia, hiki iā ʻoe ke nīnau i kāu kauka ʻohana a i ʻole he meaʻai meaʻai.

ʻAina kakahiaka, ʻAi ʻai a nā keiki, ʻAina kakahiaka olakino, Nā keiki kula, Ke koʻikoʻi o ka ʻaina kakahiaka, Ola kino o nā keiki, Meaʻai momona