He mea nui maoli anei ka hao no kāu keiki? E ʻike pono kākou!

He meaʻai koʻikoʻi ka hao no ko kākou kino. He meaʻai koʻikoʻi loa ka hao, ʻoiai no ka ulu ʻana a me ke olakino o kahi keiki ʻōpiopio. No laila, i kēia lā e kamaʻilio mākou e pili ana i kēia hao, pehea kona koʻikoʻi no kā mākou mau keiki, pehea ka nui o kā mākou e pono ai, he aha ka mea e hana inā ʻaʻole lawa kā mākou, a pehea e hāʻawi pono ai.

He aha maoli kēia hao?

I ka ʻōlelo maʻalahi, he mineral ka hao i loaʻa i loko o ko kākou kino, a me kekahi o nā meaʻai a kākou e ʻai ai a me nā mea kanu. ʻOiai pono ko kākou kino i nā liʻiliʻi loa, he nui ka hana āna e hana ai. Ua lohe anei ʻoe i nā hunaola koko ʻulaʻula? Loaʻa i kēlā mau hunaola koko ʻulaʻula kahi protein kūikawā, a mākou e kapa nei he "hemoglobin" .

ʻO ka hana nui o kēia `(Hemoglobin)` ʻo ia ke hopu i ka oxygen e komo mai ana i loko o nā māmā i ka wā e hanu ai mākou a lawe iā ia i nā ʻāpana ʻē aʻe a me nā ʻiʻo i loko o ke kino. E noʻonoʻo iā ia e like me kahi kalaka e lawe ana i ka oxygen. No laila, ua hāʻawi ʻia kēia kalaka `(Hemoglobin)` i ka mana e 'lawe' i ka oxygen, a ʻo ka mea e kōkua ai iā ia e 'hoʻopaʻa' ʻo ia ka hao a mākou i ʻōlelo ai. Me ka ʻole o ka hao, ʻaʻole hiki i `(Hemoglobin)` ke lawe pono i ka oxygen.

I kēia manawa ua maopopo iā ʻoe ke koʻikoʻi o ka hao? Inā ʻaʻole lawa ka hao i ke kino, ʻaʻole hiki i ke kino ke hana pono i ka `(Hemoglobin).` A laila e emi pū ka helu o nā hunaola koko ʻulaʻula. ʻO ka hopena? ʻAʻole loaʻa i nā ʻiʻo a me nā ʻōkana i loko o ko kākou kino ka nui o ka oxygen e pono ai. Ua like kēia me kahi mea kanu nele i ka wai. ʻO ka loaʻa pono ʻana o kēia oxygen he mea nui ia no ka ulu ʻana o ka lolo o kahi keiki liʻiliʻi, ka hiki ke aʻo, a me ka hana.

Loaʻa pinepine iā mākou ka hao mai nā meaʻai e like me ka ʻiʻo, ka iʻa, a me nā mea kanu ʻōmaʻomaʻo ʻeleʻele. ʻO kekahi mau meaʻai, e like me ka waiū pēpē a me nā cereals, ua hoʻohui ʻia ka hao iā lākou, kahi i kapa ʻia he mea i hoʻoikaika ʻia.

ʻEhia ka nui o ka hao e pono ai kā kākou poʻe liʻiliʻi?

I kēia manawa, he nīnau kāu, 'Ehia ka nui o ka hao e pono ai kaʻu keiki i kēlā me kēia lā?' ʻOiaʻiʻo, ʻokoʻa ia me ka makahiki o ke keiki. E nānā kākou pehea e hana ai.

Mai ka hānau ʻana a hiki i kahi o 6 mahina

ʻO ka maʻamau, no nā pēpē i hānai wale ʻia me ka waiū umauma, ua lawa ka hao a lākou e loaʻa ai mai ko lākou mau makuahine no nā mahina 4 a 6 mua. ʻO kēia no ka mea mālama ka pēpē i kahi nui o ka hao i loko o ka ʻōpū. Akā ma hope o kēlā, ʻo ia hoʻi, ma hope o 6 mau mahina, ʻōlelo nā kauka e hoʻomaka ʻoe e hāʻawi i kāu pēpē i nā meaʻai waiwai i ka hao, e like me nā cereals i hoʻoikaika ʻia a me nā ʻiʻo i moʻa maikaʻi ʻia. I kekahi manawa, inā ʻaʻole lawa ka hao o kāu pēpē, e haʻi aku kāu kauka iā ʻoe e hāʻawi iā ia i nā kulu hao. Eia nō naʻe, inā e lawe ana kāu pēpē i ka formula i hoʻoikaika ʻia i ka hao, ʻaʻole pono ʻoe e hāʻawi iā ia i ka hao.

No nā pēpē mai 7 mahina a i 1 makahiki (12 mahina)

Pono kahi pēpē o kēia makahiki ma kahi o 11 milligrams o ka hao i kēlā me kēia lā. ʻOiai ke hoʻomaka nei lākou e ʻai i nā meaʻai kōkua i kēia manawa, he mea nui e hoʻokomo i nā meaʻai waiwai i ka hao i kā lākou ʻai.

No nā keiki liʻiliʻi mai 1 a 3 mau makahiki

Pono kēia mau mea kolohe i 7 milligrams o ka hao i kēlā me kēia lā.Aneane pono nā mea āpau. I kēia makahiki, kānalua iki paha lākou e ʻai, no laila he mea paʻakikī paha i nā makuahine ke hoʻomākaukau i nā meaʻai e hāʻawi iā lākou i ka hao.

No nā keiki mai 4 a 8 mau makahiki

Pono lākou i 10 milligrams i ka lā. No ka mea, he mau makahiki kula lākou, he mea nui kēia nui o ka hao no lākou e noho hana.

No nā keiki mai 9 a 13 mau makahiki

No nā kānaka o kēia makahiki , ua lawa ka 8 milligrams i ka lā.

No nā ʻōpio

He ʻokoʻa iki ia ma ʻaneʻi.

• Pono ke keiki kāne i 11 milligrams o ka hao i kēlā me kēia lā.
• Akā, pono i kahi kaikamahine ʻōpio ma kahi o 15 milligrams i ka lā. ʻO ke kumu o kēia, ʻo ia ka ulu wikiwiki ʻana o lākou i kēia manawa. Eia kekahi, ke hoʻomaka ka menstruation o nā kaikamahine, hoʻokuʻu ʻia kekahi hao mai ke kino ma o kēia kaʻina hana, no laila pono lākou i ka hao hou e uku no kēlā nalowale. He mea nui loa kēia, a ma ke ʻano he mau mākua, pono mākou e makaʻala i kēia.

ʻO ka poʻe e pono e hāʻawi i ka nānā kūikawā hou aku

• Nā kamaliʻi ʻōpio e pāʻani ana i nā haʻuki: ʻO nā keiki e komo mau ana i ka hoʻoikaika kino a pāʻani i nā haʻuki e nalowale paha ka hao mai ko lākou kino ma o ka hou a me nā ʻano ʻē aʻe ma mua o ke kanaka maʻamau. No laila, pono paha lākou i ka hao keu.
• ʻO ka poʻe ʻai mea kanu: ʻOiai ʻaʻole lākou e ʻai i ka ʻiʻo a i ʻole ka iʻa, pono nō hoʻi lākou e noʻonoʻo e pili ana i kā lākou mau pono hao. ʻO kēia no ka mea ʻoi aku ka maʻalahi o ka hao mai nā meaʻai holoholona i ke kino ma mua o ka hao mai nā meaʻai mea kanu. E kamaʻilio mākou e pili ana i kēlā ma hope.

He aha ka mea e hana ai inā ʻaʻole lawa ka hao? (Ka hemahema o ka hao)

ʻAe, i kēia manawa ua ʻike mākou i ka nui o ka hao e pono ai mākou. No laila, he aha ka mea e hana ai inā ʻaʻole lawa ka hao i ke kino? ʻO ia ka mea a mākou e kapa nei he hemahema hao . He kūlana kēia e hiki ke loaʻa i kekahi mau keiki, ʻoi aku hoʻi nā kamaliʻi liʻiliʻi ma waena o nā makahiki 1-3 a me nā keiki ʻōpio (ʻoi aku hoʻi nā kaikamahine e kahe nui ana ke koko i ko lākou wā menstrual).

ʻO ka ʻoiaʻiʻo, ʻo kekahi mau kaikamahine ʻōpio, ʻoiai inā he maʻamau ko lākou pōʻaiapuni, aia lākou i ka pilikia o ka loaʻa ʻana o ka hemahema hao inā ʻaʻole lawa ka nui o ka hao a lākou e ʻai ai mai kā lākou meaʻai e pani ai i ka nui o ka hao i nalowale ma o ke kahe ʻana o ke koko. No laila, he mea nui loa ka mālama ʻana i kēlā.

Ma hope o hoʻokahi makahiki, ʻo ia hoʻi, ma hope o 12 mau mahina, ke pau ka inu ʻana o nā keiki liʻiliʻi i ka waiū waiū i hoʻonui ʻia i ka hao, i kekahi manawa, ʻaʻole lawa ka nui o ka hao e pono ai lākou mai nā meaʻai ʻē aʻe a lākou e ʻai ai. E noʻonoʻo, inā ua pau koke ka inu ʻana o kāu keiki liʻiliʻi i ka waiū waiū a lākou i inu ai ma mua, he mea paʻakikī paha iā ia ke loaʻa ka nui o ka hao e pono ai mai ka meaʻai wale nō, ʻeā? ʻO ia ka manawa e loaʻa pinepine ai ka nele o ka hao.

ʻAʻole he mea maʻalahi ka nele i ka hao.Hiki iā ia ke hoʻopilikia i ka ulu ʻana o ke keiki. Hiki iā ia ke alakaʻi i nā pilikia aʻo, ka nalowale o ka hoʻomanaʻo, ka paʻakikī o ka noʻonoʻo ʻana, a me nā loli o ke ʻano (e.g., ka huhū pinepine, ka hoʻomaha ʻole). Inā hoʻomau kēia hemahema hao, hiki iā ia ke alakaʻi i kahi maʻi i kapa ʻia ʻo ka anemia hemahema hao . I ka ʻōlelo maʻalahi, ʻo ia hoʻi, ua emi ka helu o nā hunaola koko ʻulaʻula i loko o ke kino, a ua hōʻino ʻia ka hiki ke lawe i ka oxygen i ke kino. A laila hiki i ke keiki ke luhi i nā manawa a pau, lilo i keʻokeʻo, paʻakikī ka hanu ʻana, maʻi pinepine, a loaʻa ka puʻuwai wikiwiki.

He aha kaʻu e hana ai e hōʻoia i ka loaʻa ʻana o ka hao kūpono i kaʻu keiki?

ʻO kēia ka nīnau koʻikoʻi loa. He mea nui e hoʻomaopopo i kā mākou mau keiki he ʻāpana koʻikoʻi ka hao o ka ʻai olakino. E nānā kākou i kekahi mau meaʻai i waiwai i ka hao.

Nā meaʻai waiwai i ka hao:

• ʻIʻo: pipi, puaʻa, kao, moa (ʻoi aku ka nui o ka hao i ka ʻiʻo ʻeleʻele a me ke akepaʻa)
• Nā meaʻai kai: iʻa (ʻoi aku ka mackerel a me ka halibut), ʻōpae, heʻe, pāpaʻi
• Tofu: Hana ʻia mai ka soybeans, he kumu maikaʻi kēia o ka hao no ka poʻe ʻai mea kanu.
• Nā nati maloʻo (nā palaoa): nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, nā pi, nā soybeans
• Nā nati a me nā hua: nā pīni, nā cashews, nā ʻalemona, nā hua paukena, nā hua sesame
• Nā hua maloʻo: nā prunes, nā lā, nā ʻāpana maloʻo
• ʻO nā lau ʻōmaʻomaʻo ʻeleʻele: spinach, gotukola, kankun, mukunuwenna, sarana, tampala
• Nā meaʻai me ka hao i hoʻohui ʻia: Nā cereals ʻaina kakahiaka i hoʻonui ʻia me ka hao, nā berena, kekahi ʻano pasta

(E hoʻomanaʻo i hoʻokahi mea ma ʻaneʻi: ʻOi aku ka maʻalahi o ka hao mai nā meaʻai holoholona, ​​ʻo ia hoʻi ka ʻiʻo a me ka iʻa (i kapa ʻia hoʻi ʻo 'heme iron'), ma mua o ka hao mai nā meaʻai mea kanu, ʻo ia hoʻi nā mea kanu, nā huaʻai, a me nā nati ('non-heme iron'). ʻO ia ke kumu e pono ai ʻoe e noʻonoʻo iki i ka wā e hāʻawi ai i ka hao i kahi keiki ʻai mea kanu. Akā, mai hopohopo, aia nā ala e hoʻonui ai i ka omo ʻana o ka hao mai nā mea kanu.)

Nā mea e kōkua ai i ke kino e omo maikaʻi i ka hao:

ʻAe, e nānā kākou i nā mea ʻē aʻe e hiki ai iā kākou ke hana e hōʻoia i ka loaʻa ʻana o ka hao kūpono i nā keiki:

• E kaupalena i ka nui o ka waiū a nā kamaliʻi e inu ai: ʻOi aku ka maikaʻi o ka kaupalena ʻana i ka waiū i 16-24 auneke wai (473-710 milliliters) i kēlā me kēia lā. Inā hoʻopiha lākou i ko lākou ʻōpū me ka waiū, hiki iā lākou ke ʻai iki i nā meaʻai ʻē aʻe i waiwai i ka hao. Eia kekahi, hiki i ka calcium i loko o ka waiū ke hoʻopilikia i ka hiki o ke kino ke omo i ka hao.
• E hoʻomau i ka hāʻawi ʻana i nā meaʻai pēpē i hoʻonui ʻia i ka hao: ʻOi aku ka maikaʻi o ka hāʻawi ʻana i kēia mau mea a hiki i ka piha ʻana o kāu keiki ma kahi o 18-24 mau mahina, e like me ka ʻōlelo a kāu kauka.
• I ka hāʻawi ʻana i nā meaʻai waiwai i ka hao, e hāʻawi iā lākou me nā meaʻai i loaʻa ka wikamina C:Eia kekahi laʻana, i ka wā e lawelawe ana i kahi kīʻaha me ka hao, e hoʻohui i kahi lime liʻiliʻi i loko, a i ʻole e hoʻohui i kahi mea momona i ka wikamina C, e like me nā ʻalani, nā tangerine, nā guava, nā ʻōpena, ka papaya, nā tōmato, ka broccoli, a me nā pepa bele, i ka kīʻaha. No ka mea, ʻo ka wikamina C kahi mea e hoʻonui ai a kōkua i ke kino e omo i ka hao mai nā mea kanu. E noʻonoʻo iā ia e like me ka hāʻawi ʻana i kahi 'hoʻoikaika' iki i ka omo ʻana o ka hao.
• Mai hāʻawi i ke kofe a me ke kī me nā meaʻai: Loaʻa i kēia mau mea ʻelua kahi kemika i kapa ʻia ʻo 'tannins' . Hoʻemi kēia mau 'tannins' i ka omo ʻana o ka hao e ke kino. No laila, ʻo ka hāʻawi ʻana iā lākou kokoke i ka manawa ʻai (hoʻokahi hola ma mua a ma hope paha o ka ʻai ʻana) ʻaʻole ia he manaʻo maikaʻi, ʻoiai no nā keiki ʻōpio.

No laila, eia kekahi mau mea e hoʻomanaʻo ai mai nā mea a mākou i kamaʻilio ai!

ʻAe, ua kamaʻilio nui kākou e pili ana i ka hao, ʻeā? Manaʻo wau ua maopopo iā ʻoe i kēia manawa. ʻO ka mea hope loa, he mea nui e hoʻomanaʻo i kēia mau mea:

• He mea nui ka hao no ka ulu ʻana o kā kākou mau keiki, ke olakino, a me ka hana o ka lolo. Hoʻohana ʻia ia e hana i ka hemoglobin, ka mea e kōkua ai i ka lawe ʻana i ka oxygen ma ke kino holoʻokoʻa.
• ʻOkoʻa ka nui o ka hao e pono ai ma muli o ka makahiki o ke keiki. E makaʻala i kēlā. E makaʻala pono i nā kaikamahine ʻōpio, nā keiki e pāʻani ana i nā haʻuki, a me nā keiki ʻai mea kanu.
• ʻO ka hemahema o ka hao a me ka anemia hemahema hao he mau kūlana ia e hiki ke hoʻopilikia i ke ola o kahi keiki. No laila, inā he keʻokeʻo kāu keiki, me he mea lā luhi mau, nalowale ka makemake e ʻai, a i ʻole ke paʻakikī nei ke aʻo ʻana, e ʻike i ke kauka no ka ʻōlelo aʻo.
• E hoʻokomo i nā meaʻai waiwai i ka hao (ʻiʻo, iʻa, nā mea kanu ʻōmaʻomaʻo ʻeleʻele, nā nati, nā meaʻai i hoʻonui ʻia i ka hao) i ka ʻai o kēlā me kēia lā a kāu keiki. E hāʻawi i kahi ʻai like ʻole a kaulike hoʻi.
• E hāʻawi i ka hao me ka meaʻai i loaʻa ka wikamina C e kōkua i ke kino e omo maikaʻi iā ia. E hōʻemi i ka nui o ke kofe a me ke kī āu e hāʻawi ai kokoke i ka manawa ʻai.
• Inā he kānalua kāu, inā manaʻo ʻoe he nele paha kāu keiki i ka hao, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me ke kauka. A laila, inā pono, hiki iā lākou ke hana i nā hoʻokolohua a aʻo iā ʻoe i ka mea e hana ai. Hiki i ke kauka ke kuhikuhi i nā mea hoʻohui hao.

ʻO ke olakino o kā kākou mau keiki ka mea makamae loa iā kākou. No laila, e hoʻāʻo kākou a pau e kūkulu i kahi wā e hiki mai ana olakino a hauʻoli no lākou ma ka ʻike ʻana i kēia mau mea liʻiliʻi e pili ana i ka meaʻai!

Hao , meaʻai a ke keiki, nele i ka hao, anemia, wikamina C, ʻai kaulike, (Hao)