Pehea e hana ai i kahi meaʻai māmā olakino no kāu keiki liʻiliʻi? E nānā kākou!

Ke holo a pāʻani kāu keiki i ka lā a pau, pōloli mau lākou, ʻeā? No laila, ʻo nā meaʻai liʻiliʻi a mākou e hāʻawi ai i kēia manawa, ʻo ia hoʻi, nā meaʻai māmā, he mea nui loa ia. Akā, ʻoi aku ka nui ma mua o ka hāʻawi wale ʻana i kahi mea e hoʻopiha ai i ka ʻōpū, ʻoi aku ka nui o ka loaʻa ʻana o ka meaʻai maikaʻi i ke keiki mai ia mea. I kēia lā, e kamaʻilio kākou e pili ana i kekahi mau meaʻai māmā olakino hiki ke hana maʻalahi ʻia ma ka home, he mea maikaʻi ia no ke kino o ke keiki, a he ʻono hoʻi.

No ke aha he mea nui ka meaʻai māmā olakino no ke keiki?

I ka ʻōlelo maʻalahi, he keiki ka mea hana ikaika i ka lā a pau. Pono lākou i ka ikehu no kā lākou pāʻani, kā lākou haʻawina, a me kēia mau mea a pau. Loaʻa iā lākou kēlā ikehu mai kēia mau meaʻai māmā i hāʻawi ʻia ma waena o nā meaʻai nui. Eia kekahi, kōkua kēia mau meaʻai māmā i ka hāʻawi ʻana i nā meaolaola e pono ai no ka ulu ʻana o ke keiki, e like me nā wikamina a me nā minelala .

Eia naʻe, ʻaʻole lawa ka loaʻa ʻana o ke kō a me ka ʻaila i ka meaʻai māmā a mākou e hāʻawi ai. Pono e kaulike . ʻO ka mea nui, pono mākou e kālele i ʻelua mau meaʻai e pono ai no ke olakino o ke keiki. ʻO kēia ka fiber a me ka protein . Ke hoʻolako pono ʻia kēia mau mea ʻelua, e olakino a ikaika ke keiki.

He aha ka fiber? No ke aha e pono ai i kahi keiki?

E noʻonoʻo penei: Ua like ka fiber me kahi pulumi liʻiliʻi e hana ana i loko o ko kākou kino. ʻO ka fiber i loko o nā meaʻai a kākou e ʻai ai e hoʻomāʻona koke i kā kākou mau keiki. Hoʻēmi kēia i ko lākou makemake i ka meaʻai a me nā meaʻai kō. ʻAʻole wale ia, he mea nui hoʻi ka fiber no ka hana pono ʻana o ka ʻōnaehana hoʻoheheʻe o ke keiki a pale i nā pilikia e like me ka paʻa ʻana o ka ʻōpū. Nui ka fiber i nā huaʻai, nā mea kanu, a me nā palaoa piha.

He mea nui: I ka hāʻawi ʻana i kāu keiki i nā meaʻai kiʻekiʻe i ka fiber, pono ʻoe e hōʻoia e inu nui lākou i ka wai. A laila wale nō e loaʻa ai iā ʻoe nā pono piha o ka fiber. A i ʻole, hiki iā ʻoe ke ʻeha i ka ʻōpū.

No laila he aha ka mea e hana ai i ka protein?

He mea nui ka protein no ka ulu ʻana o ke keiki. E like me ka mea e pono ai nā piliki no ke kūkulu ʻana i hale, he mea nui ka protein no ka ulu ʻana o nā ʻiʻo o ke keiki, ka ikaika o nā iwi , a me ke olakino o ka ʻili, nā kui, a me ka lauoho. Kōkua pū ka protein i ke keiki e loaʻa ka ikehu i ka lā a pau. He mea nui loa ka protein no ke keiki e hoʻōla koke i ka wā e maʻi ai a e mālama i ko lākou palekana ma kahi pae maikaʻi. Nui ka protein i nā meaʻai e like me nā hua manu, ka ʻiʻo, ka iʻa, nā huahana waiū, a me nā nati.

No laila, pehea ʻoe e hana ai i kēia meaʻai māmā olakino?

He mea maʻalahi loa kēia. ʻO kāu wale nō e hana ai, ʻo ia ke hoʻohui i ʻelua mau meaʻai mai nā hui meaʻai ʻelima - nā huaʻai, nā mea kanu, nā palaoa, nā meaʻai waiwai i ka protein, a me nā mea waiū - a hāʻawi iā lākou i kāu keiki. ʻO kekahi he fiber.Pono e nui, a pono hoʻi e nui ka protein .

E noʻonoʻo e like me nā hoaaloha ʻelua. ʻOi aku ka maikaʻi o ka hana pū ʻana o nā kānaka ʻelua ma mua o ka noho hoʻokahi. Pēlā e hana pū ai kēia mau meaʻai ʻelua. Hoʻonui ʻia nā pono o kekahi e kekahi.

KaʻAnuʻu Hana 1: E koho i kahi meaʻai fiber kiʻekiʻe

ʻO ka mea mua, e nānā kākou i ke koho ʻana i kahi meaʻai waiwai i ka fiber e hoʻopiha i ka ʻōpū o kāu keiki a kōkua iā lākou e ʻeli maikaʻi. Hiki iā ʻoe ke koho i kekahi o kēia mau mea:

• Huaʻai: ʻO nā huaʻai a kāu keiki e makemake ai. Eia kekahi laʻana, he maiʻa, he ʻāpana mango, he ʻāpana papaya, he ʻalani, kekahi mau hua waina, he ʻāpana wai meli. Makemake nā keiki i kēia mau mea ma muli o ko lākou ʻono maoli. Hāʻawi pū lākou i ka nui o nā huaora.
• He mea kanu: Nā ʻāpana kukama, kahi kāloti (maka a hoʻolapalapa ʻia paha), kahi tōmato, nā ʻāpana pepa bele, a pēlā aku. ʻOi aku ka maikaʻi o ka ʻai maka ʻana i kēia mau mea. No nā keiki ʻōpio, hiki ke hoʻolapalapa iki ʻia a kuʻi ʻia. ʻOiai he ʻāpana letuse, ua maikaʻi nō.
• ʻO ka palaoa: He ʻāpana berena palaoa piha, kekahi mau kuki palaoa piha, a i ʻole kahi cereal haʻahaʻa-kō. I ke koho ʻana i kēia mau mea, e nānā i nā huaʻōlelo "grain piha" ma ka ʻeke. ʻO ia hoʻi nā palaoa me ka bran i loko. ʻOiai he ʻuʻuku oats, ua maikaʻi.

KaʻAnuʻu Hana 2: E hoʻohui i kahi meaʻai waiwai i ka protein i loko

I kēia manawa, me ka meaʻai waiwai i ka fiber a mākou i koho ai ma mua, e hoʻohui kākou i kahi meaʻai waiwai i ka protein e hāʻawi i ka ikaika o ke keiki a kōkua i ka ulu ʻana.

• Nā meaʻai waiwai i ka protein: He wahi pata pīnati liʻiliʻi (inā ʻaʻole maʻi ʻaleka ke keiki), he hua moa i hoʻolapalapa ʻia, nā nati i hoʻolapalapa ʻia e like me ka chickpeas, nā pīni ʻōmaʻomaʻo, a i ʻole ka pī, a i ʻole kekahi mau nati e like me ka ʻalemona a me ka cashews (hiki i kēia mau mea ke lilo i mea pōpilikia ke hāʻawi ʻia i nā keiki liʻiliʻi, no laila e hāʻawi ʻia i ka pauka a i ʻole ka pata, a me ke akahele). Hiki iā ʻoe ke hāʻawi i kahi iʻa a moa paha i hoʻolapalapa ʻia.
• Nā meaʻai waiū: He kīʻaha waiū (waiū hou a waiū pauka piha), kahi yogurt momona haʻahaʻa, a me kahi ʻāpana tīhi. Hāʻawi pū kēia i kāu keiki i nā meaola e like me ka calcium e hoʻoikaika i ko lākou mau iwi. He koho maikaʻi nō hoʻi ka waiū momona ʻole.

ʻIke ʻoe? He mea maʻalahi loa ia, ʻeā? Ke hoʻohui ʻoe i ka fiber a me ka protein ma kēia ʻano, hoʻonui ʻia ka meaʻai e loaʻa ana i kāu keiki. Eia kekahi, ʻaʻole ʻoe e hoʻoluhi i kāu keiki ma ka hāʻawi ʻana iā lākou i ke ʻano meaʻai like.

ʻO kekahi mau meaʻai māmā olakino e maʻalahi ke hana

ʻAe, e nānā kākou i kekahi mau manaʻo meaʻai māmā olakino hiki iā ʻoe ke hana koke ma ka home, e makemake ai kāu mau keiki. ʻAʻole lōʻihi ka manawa e hana ai i kēia mau mea.

• ʻO ka cereal haʻahaʻa-kō a me ka waiū momona haʻahaʻa:

E noʻonoʻo i kāu keiki liʻiliʻi e hoʻi mai ana mai ka pāʻani ʻana a ʻōlelo ʻo ia ua pōloli ʻo ia. Eia kekahi mea hiki iā ʻoe ke hāʻawi koke iā ia. E hoʻohui i kahi 8 auneke (240 ml) o ka waiū i ke kīʻaha cereal. Eia nō naʻe, i ke koho ʻana i ka cereal, e hōʻoia he haʻahaʻa loa ia i ke kō.E koho pono i kahi ʻano like ʻole. Eia kekahi laʻana, he maikaʻi nā cereals e like me Cheerios, Kix, a me Wheaties. Loaʻa iā lākou ka fiber, kahi e kōkua ai i ka hoʻopiha ʻana iā ʻoe, a hāʻawi ka waiū i ka protein.

• Hua a me ka Yogurt:

He hui ʻono a momona hoʻi kēia. E hoʻohui i kahi ʻāpana hua e like me ka nui o ka pōpō tenisi (e.g., ʻāpala, ʻalani) i loko o ke kīʻaha yogurt (ma kahi o 8 auneke), a i ʻole ma kahi o 1/2 kīʻaha o kāu mau ʻāpana hua punahele. Hāʻawi ka yogurt i ka protein a me ka calcium, ʻoiai ʻo ka hua e hāʻawi i ka fiber a me nā huaora. Ke hoʻohui kāu keiki i nā hua kala, e ʻai lākou iā lākou me ka makemake. He ʻono loa nō hoʻi ka maiʻa, ka mango, a me ka papaya.

• ʻO ka tortilla palaoa holoʻokoʻa a me ka pata pīnati:

He ʻano meaʻai māmā ʻokoʻa kēia. E lawe i kahi tortilla palaoa piha, e hohola i hoʻokahi a ʻelua paha punetēpē o ka pata pīnati ma luna, a laila ʻōwili a ʻokiʻoki i loko o nā pinewheels. Makemake nā keiki i kēia mau ʻano. Hāʻawi ka tortilla i ka fiber, a hāʻawi ka pata pīnati i ka protein. Akā e hoʻomanaʻo, e hāʻawi wale i ka pata pīnati inā ʻike ʻoe ʻaʻole maʻi kāu keiki iā ia. A i ʻole hiki iā ʻoe ke hohola i kahi tīhi kirīmi ma luna.

• Nā mea kanu a me ka tīhi:

ʻOkiʻoki i nā mea kanu e like me nā kukama a me nā pepa bele i loko o nā ʻāpana lahilahi, e hoʻohui i kekahi mau ʻāpana tōmato, a lawelawe me kahi ʻāpana tīhi (e like me ka nui o kou manamana lima kuhikuhi, ma kahi o 1 auneke). Hāʻawi ka tīhi i ka protein a me ka calcium, ʻoiai nā mea kanu e hāʻawi i ka fiber a me nā huaora. Hiki i nā keiki ʻelemakule ke ʻai i nā mea kanu maka e like me ke kāloti a me ke seleri. Makemake pū lākou i ka ʻai ʻana i kēia me ka waiū.

• ʻO ka toast palaoa holoʻokoʻa a me ka hua manu i hoʻolapalapa ʻia:

He meaʻai māmā wikiwiki a maʻalahi hoʻi kēia. E kālua i kahi ʻāpana palaoa piha (a i ʻole maʻemaʻe wale nō) a hoʻolapalapa i kahi hua manu. ʻO ia wale nō! Hāʻawi ka berena i ka fiber, a hāʻawi ka hua manu i ka protein. Inā makemake kāu keiki, hiki iā ʻoe ke ʻokiʻoki i ka hua manu i mau ʻāpana liʻiliʻi a kau iā lākou ma luna o ka berena. A i ʻole hiki iā ʻoe ke hana i kahi salakeke hua manu a lawelawe pū me ka berena.

He manaʻo iki: I ka lawelawe ʻana i ka meaʻai i nā keiki, he mea nui loa hoʻi e hōʻike nani ʻia. Ke hoʻohana ʻoe i nā mea kanu a me nā huaʻai kala, a ke ʻoki ʻoe i ka meaʻai i nā ʻano like ʻole (e like me ka hōkū a i ʻole ka puʻuwai), e hoʻonui hou ʻia ko lākou hoihoi i ka ʻai ʻana. Hiki iā ʻoe ke hana i kēia mau meaʻai māmā me kāu keiki. A laila, ʻaʻole lākou e hauʻoli wale i ka ʻai ʻana i kā lākou mea i hana ai, akā e loaʻa pū iā lākou ka ʻike maikaʻi e pili ana i ka meaʻai.

No laila, he aha nā mea nui loa e pono ai kākou e hoʻomanaʻo? (Leka Lawe-Home)

ʻAʻole pono ka meaʻai māmā āu e hāʻawi ai i kāu keiki he mea e hoʻomāʻona ai i ko lākou pōloli. Pono ia e hāʻawi i ka meaʻai e pono ai lākou no ko lākou olakino a me ka ulu ʻana. Inā e hoʻomanaʻo kākou i kēia mau mea, e maʻalahi loa ia.

• I ka ʻōlelo maʻalahi, ʻo ke ala maikaʻi loa e hānai ai i kāu ʻīlio, ʻo ia ka hoʻohui ʻana i ka ʻai momona kiʻekiʻe me ka ʻai protein kiʻekiʻe. ʻO kēia ke kānāwai gula.
• ʻO nā huaʻai, nā mea kanu, a me nā palaoa piha he mau laʻana maikaʻi ia o nā meaʻai kiʻekiʻe i ka fiber. E hoʻokomo mau i kēia mau mea i ka papaʻai a kāu keiki.
• ʻO nā mea e like me nā hua manu, nā huahana waiū, nā nati, ka pata pīnati (inā ʻaʻohe ou maʻi allergies), ka ʻiʻo, a me ka iʻa e hāʻawi i ka protein.
• He mea maikaʻi loa ia no ke olakino o kāu keiki e hōʻemi i ka nui o nā meaʻai i kūʻai ʻia ma ka hale kūʻai i kiʻekiʻe i ke kō, ka momona, nā mea ʻono hana, a me nā kala. Akā, e hāʻawi iā lākou i nā meaʻai maʻalahi a olakino i hana ʻia ma ka home e like me kēia.
• Ke hoʻomākaukau pū ʻoe i nā meaʻai māmā olakino e like me kēia me kāu keiki, kōkua ia iā lākou e hoʻomohala i kahi ʻano maikaʻi i ka meaʻai a hoʻāʻo i nā ʻono hou.

No laila, e hoʻāʻo e hana i nā meaʻai māmā olakino no kāu keiki liʻiliʻi me ka hoʻohana ʻana i kēia mau ʻano maʻalahi mai kēia lā. ʻAʻohe hauʻoli nui aʻe ma mua o ka ʻike ʻana i kāu keiki olakino a hauʻoli, ʻeā? Inā he mau nīnau hou aku kāu e pili ana i kēia, hiki iā ʻoe ke nīnau i kāu kauka ʻohana a i ʻole kekahi meaʻai meaʻai.

ʻAi no nā keiki, nā meaʻai māmā olakino, ka meaʻai pono, ka fiber, ka protein, ka meaʻai a nā keiki, ka meaʻai maikaʻi