Pehea e hoʻohauʻoli ai i nā keiki me nā meaʻai momona a haʻahaʻa ke kumukūʻai? (Nā Meaʻai Ola Kino no nā Keiki)

Ma ke ʻano he makuahine a makua paha, ʻo kekahi o nā pilikia nui āu e kū nei, ʻo ia ka hāʻawi ʻana i kāu mau keiki i nā meaʻai maikaʻi a momona hoʻi, ʻoiai ma kahi kālā liʻiliʻi. I kekahi manawa ke noʻonoʻo nei ʻoe, 'Pehea lā e hiki ai iaʻu ke hānai i kēia mau keiki liʻiliʻi i ka meaʻai maikaʻi a hoʻomāʻona iā lākou, me ka hoʻēmi ʻana i ke kumukūʻai?' He pilikia maoli nō ia. Akā, mai hopohopo, i kēia lā e kamaʻilio mākou e pili ana i kekahi mau hopena maʻalahi no kēia. Inā ʻoe e hahai i kēia mau ʻōlelo aʻoaʻo, hiki iā ʻoe ke hoʻomau i ka hauʻoli o kāu keiki ma ka hānai ʻana iā lākou i nā meaʻai olakino a kūpono hoʻi.

Pono anei mākou e aʻo i kāu keiki e hoʻolohe i kona kino?

ʻO ka mea mua, e nānā kākou pehea e hiki ai iā kākou ke kōkua i kā kākou mau keiki e ʻike i ka mea a ko lākou kino e haʻi aku nei iā lākou. He mea nui loa kēia. I ka ʻōlelo maʻalahi, e pili ana i ke aʻo ʻana iā lākou e hoʻomaopopo iā lākou iho inā pōloli lākou a māʻona paha .

E noʻonoʻo wale, inā ʻoe e aʻo i kahi keiki i kēia ʻano mai ka wā ʻōpiopio, hiki iā ia ke pale iā lākou mai ka ʻai nui ʻana a i ʻole ka pōloli i ko lākou wā e ulu ana. Hiki iā ia ke lilo i mea kōkua nui i ka mālama ʻana i ke kaumaha olakino.

Pehea ʻoe e hana ai i kēia?

• E kamaʻilio me kāu keiki: Ke noho kāu keiki e ʻai, a i ʻole e noi ana i ka meaʻai, hiki iā ʻoe ke nīnau, "Ua pōloli maoli anei kāu keiki? Aia kekahi walaʻau i loko o ko lākou ʻōpū? A i ʻole ua ʻeha ko lākou poʻo?" I kekahi manawa hiki i nā keiki liʻiliʻi ke loaʻa i ka ʻeha poʻo ke pōloli lākou, a i ʻole hiki iā lākou ke huhū iki. ʻO kēia nā hōʻailona a ko lākou kino e hāʻawi nei iā lākou.
• E aʻo aku i kāu keiki i nā hōʻailona o ka pōloli: E aʻo aku i kāu keiki ʻo nā mea e like me ke ʻano o ka 'belching', ka ʻūhū ʻana o ka ʻōpū, i kekahi manawa e luhi iki ana, nāwaliwali, a me ka pilikia o ka noʻonoʻo ʻana he mau hōʻailona ia o ka pōloli. E nīnau wale aku, "Ke kani iki nei kou ʻōpū i kou wā pōloli, e ke keiki?"
• He mea nui nō hoʻi nā hōʻailona o ka piha: Pēlā nō hoʻi ka manaʻo o ka 'lawa i kēia manawa'. E aʻo aku i kāu keiki i ka wā e māʻona iki ai lākou, manaʻo lākou ʻaʻole hiki iā lākou ke ʻai hou. Hoʻāʻo kekahi mau keiki e ʻai i nā mea āpau ma kā lākou pā ʻoiai ua māʻona lākou, a i ʻole e koi mākou iā lākou e ʻai. Mai koi iā lākou. 'Ke māʻona nei kāu keiki kāne/kaikamahine i kēia manawa?' E nīnau iā lākou me ke aloha, 'Aia kahi i loko o kou ʻōpū no ka ʻai hou aku?'
• E hoʻolohe i kāu keiki: ʻO ka mea nui loa, ʻo ia ka hoʻolohe ʻana i kāu keiki, inā paha e ʻōlelo lākou, "ʻAʻole au pōloli" a i ʻole "Ua lawa kaʻu ʻai." Mai koi iā lākou e ʻai. E aʻo iā lākou e hilinaʻi i ko lākou kino. E kōkua kēia iā lākou e aʻo e hilinaʻi i nā hōʻailona o ko lākou kino.

E hoʻomanaʻo, ʻaʻole e hana koke kēia. I ka hala ʻana o ka manawa, e aʻo kāu keiki e ʻike i ka mea a ko lākou kino e haʻi aku nei iā lākou. E hoʻomanawanui.

E hoʻomaʻamaʻa kākou i ka lawelawe ʻana i nā meaʻai a me nā meaʻai māmā i ka manawa kūpono.

ʻO ka lua o ka mea nui, ʻo ia ka hāʻawi ʻana i nā keiki i ʻekolu mau ʻai nui i nā manawa maʻamau, me hoʻokahi a ʻelua paha mau meaʻai māmā ma waena . Hōʻoia kēia e loaʻa i ke kino o ke keiki nā meaʻai e pono ai, a hāʻawi iā lākou i ka ikehu e holo a puni, pāʻani, a aʻo i ka lā a pau.

No ke aha he mea nui ka hānai ʻana i kēia manawa?

E noʻonoʻo, ua like kā kākou poʻe liʻiliʻi me nā mīkini e holo ana, ʻeā? Pono lākou i ka ikehu i nā manawa a pau. Inā ʻaʻole lākou e ʻai i kekahi mea i kēlā me kēia 3-4 hola, luhi koke lākou, pōloli a hoʻāʻo e ʻai nui i ka ʻai aʻe. A laila i kekahi manawa ʻai lākou ma mua o ka mea e pono ai, hiki ke alakaʻi i ka ʻeha o ka ʻōpū a me ka pehu.

Eia kekahi, ʻo ka hānai ʻana i ka manawa kūpono e kōkua i ka mālama ʻana i ka pae kō koko o ke keiki. He mea nui loa kēia no ka hana o ko lākou lolo, ka noʻonoʻo ʻana, ke aʻo ʻana, a me ka pāʻani. Hiki i nā loli koke o ke kō koko ke hoʻopilikia i ko lākou ʻano.

Eia kahi papa hana hoʻohālike:

He laʻana wale nō kēia, hiki iā ʻoe ke hoʻololi iā ia i kāu mau hana o ka home i kēlā me kēia lā a me ka papa hana kula o kāu keiki.

• ʻAina kakahiaka: 7:30am - 8:30am (ma muli o ka manawa hoʻomaka o ke kula)
• ʻAina awakea: Ma waena o 10:30 - 11:30 am (e pili ana i ka wā hoʻomaha o ke kula)
• *Nānā:* Hiki i kekahi mau kula ke lawelawe i ka ʻaina awakea ma hope o kēia. Inā ʻoi aku ka mamao ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea ma mua o 4 mau hola, hiki ke ʻae ʻia ʻoe e lawe i kahi mea me ʻoe i ke kakahiaka, e like me kahi ʻāpana hua liʻiliʻi a i ʻole ka yogurt.
• ʻAi māmā awakea: Ma waena o 2:30 - 3:30 pm (ke hoʻi ʻoe i ka home mai ke kula)
• ʻAina ahiahi: Ma waena o 6:00 - 7:00 PM (ʻOi aku ka maʻalahi o ka ʻai ʻana i ka ʻaina ahiahi ma mua iki o ka manawa no nā keiki liʻiliʻi e ʻai)

E nānā, ma kēia papa hana, hāʻawi ʻia ka meaʻai māmā awakea e pani i ka hakahaka nui ma waena o ka ʻaina awakea a me ka ʻaina ahiahi. E pale aku kēia i ke keiki mai ka pōloli nui ʻana i ka manawa ʻaina ahiahi a e kōkua i ka kaohi ʻana i ka ʻai nui ʻole.

ʻO ka mea nui loa, ʻo ia ka hōʻoia ʻana e inu nui kāu keiki i ka wai ma waena o nā meaʻai. I kekahi manawa hiki i nā keiki ke pōloli ʻoiai ke makewai lākou. No laila e hoʻomanaʻo iā lākou e inu mau i ka wai.

E koho kākou i nā meaʻai makepono akā waiwai i ka fiber a me ka protein.

ʻO ke kolu a me ka mea kūpono loa, ʻo ia ke koho ʻana i nā meaʻai a mākou e hāʻawi ai i kā mākou mau keiki, ʻoi aku hoʻi nā meaʻai māmā, i waiwai i ka fiber a me ka protein . ʻAʻole wale kēia mau meaʻai e hoʻopiha koke i ka ʻōpū o ke keiki, akā e mālama pū iā lākou no ka manawa lōʻihi.

No ke aha he maikaʻi loa ka fiber a me ka protein?

I ka ʻōlelo maʻalahi, ʻoi aku ka lōʻihi o ke kino e hoʻoheheʻe ai i kēia mau meaola ʻelua. ʻO ia hoʻi, ʻoiai e noho lōʻihi ana kēia meaʻai i loko o ka ʻōpū o ka pēpē, ʻaʻole ia e pōloli hou me ka wikiwiki. E hōʻemi pū kēlā i ka nui o nā manawa āna e ʻōlelo ai, "E Māmā, ua pōloli au," ʻeā? Kōkua pū ka fiber i ka pale ʻana i ka paʻa ʻana o ka ʻōpū, a kōkua ka protein i ke kino e ulu a hoʻoikaika i nā ʻiʻo.

Ma hea ʻoe e loaʻa ai kēia fiber?

• Nā Huaʻai: He maikaʻi nā huaʻai a pau no ka fiber, e like me ka maiʻa, mango, papaya, guavas, ʻalani, tangerine, paina, guavas, a me nā watermelons. ʻOi aku ka maikaʻi o ka hāʻawi ʻana i nā huaʻai e hiki ke ʻai ʻia me ka ʻili (holoi maikaʻi ʻia), no ka mea, aia ka fiber nui loa i loko o ka ʻili.
• Nā mea kanu:Loaʻa i nā mea kanu a pau ka fiber, e like me ke kāloti, ka pī, ke kāpeti, ka spinach, ka beets, ka turnips, ka paukena, a me ka okra. He maikaʻi nō hoʻi nā mea kanu starch e like me ka ʻuala a me ka ʻuala, akā e hāʻawi iā lākou i ke kaulike me nā lau lau a me nā mea kanu ʻē aʻe.
• Nā Huaʻai Holoʻokoʻa: Laiki ʻeleʻele, buckwheat, oats, palaoa atta, bale, a pēlā aku. I ke koho ʻana i ka berena, e koho i ka berena palaoa holoʻokoʻa.

He aha nā meaʻai i waiwai i ka protein?

• Nā legume e like me nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, a me nā pī: He mau kumu maikaʻi kēia o ka protein e pono ai i ko mākou mau home a hiki ke kūʻai ʻia ma ke kumu kūʻai haʻahaʻa. E hoʻolapalapa iā lākou, hana i ka gravy, hana i nā vadas, a hoʻohui iā lākou i kekahi pāʻina.
• Kīhi, waiū, yogurt, waiū ʻai ʻole: Hāʻawi kēia i ka calcium a me ka protein maikaʻi. E koho i ka yogurt me ke kō haʻahaʻa.
• Iʻa, ʻiʻo, moa, iʻa maloʻo: ʻOkiʻoki iā lākou i mau ʻāpana liʻiliʻi i maʻalahi i nā keiki ke ʻeli, a kuke maikaʻi iā lākou. ʻOi aku ka maikaʻi o ka kuke ʻana iā lākou me ka hoʻohana ʻana i ka ʻaila liʻiliʻi.
• Hua: Hoʻokahi hua i ka lā he kumu maikaʻi loa ia o ka protein a me ka meaʻai. Hiki iā ʻoe ke lawelawe iā ia i hoʻolapalapa ʻia, hana ʻia i omelet, a i ʻole i kāwili ʻia me nā mea kanu.
• Nā Nati a me ka Pīnati Bata: Nā mea e like me nā cashews, nā pīnati, a me nā ʻalemona. Eia nō naʻe, no ka mea hiki i nā nati holoʻokoʻa ke ʻāʻī i nā keiki ma lalo o 5 mau makahiki, e hāʻawi iā lākou i ka pauka a i ʻole e like me ka pīnati pata (ke ʻole he maʻi ʻaleka ke keiki).

Nā ʻōlelo aʻoaʻo no ke koho ʻana i ka meaʻai maikaʻi no kāu kālā

I kēia manawa, ke noʻonoʻo nei paha ʻoe, 'Ma hea lā wau e loaʻa ai ke kālā e kūʻai ai i kēia mau mea a pau?' He ʻoiaʻiʻo, he paʻakikī ke kūʻai i nā mea i kēlā me kēia lā. Akā inā ʻoe e noʻonoʻo e pili ana i ia mea, aia nā ala e hāʻawi ai i kēia meaʻai i kāu keiki ma ke kumu kūʻai haʻahaʻa.

• ʻOi aku ka liʻiliʻi o ke kumukūʻai o ka meaʻai i loko o ke keʻena ma mua o ka meaʻai i loko o ka pahu hau: ʻO ka maʻamau, ʻoi aku ka liʻiliʻi o ke kumukūʻai o nā meaʻai maloʻo i hoʻopili mua ʻia ('Dry Rations`) ma mua o nā mea hou e pono ai ke hoʻokomo ʻia i loko o ka pahu hau. No ka laʻana, kahi ʻeke o nā chickpeas, hoʻokahi kilo o nā lentil, hoʻokahi kilo o ka laiki.
• E hoʻohana i nā mea āu i loaʻa ma ka home: Loaʻa iā ʻoe ka berena? A laila e lawelawe me ka lentil stew. Loaʻa iā ʻoe ke koena o ka laiki? E hana i kahi pōpō laiki liʻiliʻi me ka sambol niu a me ka hua manu. Inā loaʻa iā ʻoe ka pata pīnati, e lawelawe me ka maiʻa. Inā ʻoe e noʻonoʻo e pili ana i ia mea, hiki iā ʻoe ke hana i kahi pāʻina maikaʻi a momona me nā mea āu i loaʻa ma ka home.
• Aia nā huaʻai a me nā mea kanu makepono i ka makahiki holoʻokoʻa: ʻO ka maiʻa, ka papaya, nā mango (i ke kau), ke kāloti, nā pī, nā paukena, a me ka okra e loaʻa pinepine ʻia ma nā kumukūʻai kūpono i ka makahiki holoʻokoʻa. E hoʻohana pono iā lākou. Hiki iā ʻoe ke loaʻa iā lākou ke kumu kūʻai haʻahaʻa inā ʻoe e hele i ka mākeke hebedoma.
• He mau koho maikaʻi nō hoʻi nā huaʻai a me nā mea kanu i hoʻopaʻa ʻia a i ʻole i hoʻopaʻa ʻia: I kekahi manawa, i ka wā e nele ai nā huaʻai a me nā mea kanu hou, he manaʻo maikaʻi ke hoʻohana ʻana i ka iʻa i hoʻopaʻa ʻia, nā pi i hoʻopaʻa ʻia, a i ʻole nā ​​​​mea kanu i hoʻopaʻa ʻia (he hōʻailona maikaʻi). Akā i ka lawelawe ʻana i nā meaʻai i hoʻopaʻa ʻia, e hoʻomanaʻo i ka paʻakai (sodium). Ma kahi o nā hua i hoʻopaʻa ʻia me ke kō i hoʻohui ʻia, e koho i nā mea i loko o ko lākou wai ponoʻī.
• ʻO ka meaʻai maʻalahi e lawe pū me ʻoe i kahi huakaʻi:ʻO nā mea e like me kahi ʻeke popcorn, kekahi murukku i hana ʻia ma ka home, nā pīni i hoʻolapalapa ʻia i loko o kahi pahu liʻiliʻi, nā kuki me ka pata pīnati, a me ka maiʻa he mea maʻalahi ke lawe pū me ʻoe i kahi huakaʻi, a he mea maikaʻi nō hoʻi e hāʻawi i kāu keiki ke pōloli lākou.

He mea nui: I ka hoʻolauna ʻana i nā meaʻai hou i nā keiki, mai hāʻawi nui iā lākou i ka manawa hoʻokahi. E hāʻawi iki iā lākou i ka manawa a ʻike inā makemake lākou ia mea a inā he maʻi lākou ia mea. Mai haʻalele i kahi meaʻai no ka mea ʻaʻole lākou makemake ia mea, e hoʻāʻo hou i kekahi mau lā ma hope ma ke ʻano ʻē aʻe.

No laila, e hoʻomanaʻo hou kākou iā kākou iho i ka mea a kākou i kamaʻilio hou ai? (Leka Lawe-Home)

No laila, e ko mākou mau makuahine a me nā makuakāne aloha, ua maopopo paha iā ʻoukou i kēia manawa, ʻeā? ʻAʻole ia he mea paʻakikī ke hāʻawi i kā mākou mau keiki i nā meaʻai momona a māʻona hoʻi, ʻoiai ma ke kumu kūʻai haʻahaʻa.

• ʻO ka mea mua, e aʻo i kāu keiki e hoʻolohe i kona kino. E kōkua iā ia e hoʻomaopopo i ka wā e pōloli ai a māʻona paha.
• ʻO ka lua, e hāʻawi iā lākou i nā meaʻai a me nā meaʻai māmā i ka manawa kūpono. E kōkua kēia iā lākou e noho ikaika i ka lā a pau.
• ʻO ke kolu, e koho i nā meaʻai momona i ka fiber a me ka protein, a he pipiʻi hoʻi ke kumu kūʻai. E hoʻokomo i nā huaʻai, nā mea kanu, nā palaoa, nā legumes, a me nā hua manu i kāu papaʻai i nā manawa a pau.
• Eia kekahi, e noʻonoʻo pono! E ho'āʻo e hana i nā meaʻai ʻono a momona hoʻi mai nā mea āu i loaʻa ma ka home. E kiʻi i kāu keiki e kōkua me nā hana liʻiliʻi, e like me ke koho ʻana a me ka hoʻomākaukau ʻana i ka meaʻai. Ma kēlā ʻano, e makemake lākou e ʻai hou aku.

Mai poina: He ʻokoʻa kēlā me kēia keiki. ʻO ka mea a kekahi keiki e makemake ai, ʻaʻole paha ia he mea a kekahi keiki e makemake ʻole ai. ʻO ka mea nui loa, ʻo ia ke kōkua iā lākou e hoʻomohala i nā ʻano ʻai maikaʻi me ke ahonui a me ke aloha. ʻAʻole pono ʻoe e hele wale ma kēia huakaʻi, a inā pono, hiki iā ʻoe ke ʻimi i ka ʻōlelo aʻo mai kahi meaʻai meaʻai a i ʻole kāu kauka ʻohana.

E loaʻa iā ʻoukou a pau kahi manawa kupaianaha me nā keiki olakino a hauʻoli!

ʻAi no nā keiki, meaʻai momona, meaʻai haʻahaʻa ke kumukūʻai, pōloli o nā keiki, nā meaʻai māmā, fiber, protein