Pehea e hānai ai i kāu keiki i kahi meaʻai momona? Hiki iā ʻoe ke hoʻohana i ka "MyPlate Food Guide" e kōkua?

I kēia lā, e kamaʻilio ana mākou e pili ana i ke ʻano o ka hoʻomākaukau ʻana i nā meaʻai momona a kaulike no kā mākou poʻe liʻiliʻi. I kekahi manawa he paʻakikī ke ʻike i ka mea e hānai ai iā lākou a me ka nui e hānai ai iā lākou. Mai hopohopo, aia kekahi ʻano hana maʻalahi a maʻalahi hoʻi i hoʻolauna ʻia e ke Keʻena Mahiʻai o ʻAmelika Hui Pū ʻIa, ʻo ia hoʻi, ka "USDA - US Department of Agriculture" hiki ke kōkua iā mākou me kēia. ʻO ia ka "MyPlate Food Guide". Ua like ia me kahi pā kala. Hōʻike maopopo kēia iā mākou i nā mea e pono ai ma ka pā o ke keiki a ma ke ʻano hea.

He aha nā hiʻohiʻona nui o `(MyPlate)`?

No laila, aia kekahi mau leka maʻalahi akā koʻikoʻi loa a kēia pā kala i kapa ʻia ʻo "MyPlate" e haʻi mai nei iā mākou. E nānā kākou i ke ʻano o lākou.

• E hāʻawi i kahi liʻiliʻi o nā mea āpau, ʻaʻole wale ka mea like, akā me nā ʻano like ʻole: ʻAʻole ka meaʻai maikaʻi loa ka mea e hāʻawi ana i ka nui o ke ʻano meaʻai like. ʻO ka meaʻai maikaʻi loa ka mea i loaʻa ke kaulike o nā hui meaʻai like ʻole, e like me nā mea kanu, nā huaʻai, nā palaoa, a me ka protein. E noʻonoʻo iā ia e like me kahi pena nani me nā kala like.
• E hoʻopiha i ka hapalua o ka pā o kāu keiki me nā mea kanu a me nā huaʻai: ʻAe, hapalua! He mea nui loa kēia. ʻO nā mea kanu a me nā huaʻai nā kumu nui o nā meaola, nā wikamina, a me nā minelala maikaʻi no ko kākou kino.
• Ma ka liʻiliʻi he hapalua o nā palaoa a mākou e ʻai ai he mau palaoa piha: I kēia manawa ke noʻonoʻo nei paha ʻoe i ke ʻano o kēia mau palaoa piha. I ka ʻōlelo maʻalahi, nā mea e like me ka oats, ka berena palaoa piha, a me ka laiki ʻeleʻele. He kiʻekiʻe kēia i ka fiber.
• E hāʻawi i ka waiū a me ka wai momona haʻahaʻa (1%) a i ʻole ka waiū momona ʻole ma kahi o nā mea inu kō: He mea maikaʻi loa ia no ke olakino o nā keiki ke hōʻemi i ka lawe ʻana i nā mea inu kō a me nā mea inu hana i ka hiki. Akā, ʻoi aku ka maikaʻi o ka hāʻawi ʻana iā lākou i ka wai maʻemaʻe a i ʻole ka waiū momona haʻahaʻa.
• Mai hāʻawi i nā ʻāpana nui loa: Hana mākou a pau me ke aloha. Eia nō naʻe, ʻo ka hāʻawi ʻana i kahi keiki i ka meaʻai ma mua o kā lākou e pono ai hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha pono ʻole. No laila, e hoʻomanaʻo e hāʻawi i ka meaʻai i ka nui kūpono no ka makahiki a me nā pono o kāu keiki.

E hoʻomanaʻo: Ua like ʻo MyPlate me ka palapala ʻāina e hōʻike ana iā kākou i ke ala. Hāʻawi ia iā kākou i kahi manaʻo maikaʻi pehea e hāʻawi ai i nā meaʻai momona no kā kākou mau keiki.

Pehea mākou e hoʻokomo ai i ka `(MyPlate)` i loko o kā mākou mau meaʻai?

I kēia manawa ke nānā ʻoe i kāu pā ma ka `(MyPlate)`, hiki iā ʻoe ke ʻike koke he pono i nā mea kanu a me nā huaʻai ke hana i ka hapalua o kāu pā, a ʻo nā palaoa a me ka protein ke hana i ka hapalua ʻē aʻe. Eia kekahi, hoʻomanaʻo ia iā ʻoe e hoʻokomo i kahi huahana waiū e like me ka waiū a i ʻole ka yogurt a i ʻole ka tīhi i kēlā me kēia lā.

Akā, he mau nīnau paha kāu e like me: "Pono anei au e hāʻawi i kēia mau pūʻulu meaʻai a pau i kēlā me kēia pāʻina? Pono anei au e hāʻawi i nā mea kanu i ka ʻaina kakahiaka? ʻAʻole e ʻai kaʻu keiki iā lākou..."

ʻOiaʻiʻo, hiki ke paʻakikī ke hāʻawi i kēia mau mea āpau i kēlā me kēia pāʻina. Inā ʻaʻole hiki iā ʻoe ke hāʻawi i nā mea kanu no ka ʻaina kakahiaka, hiki iā ʻoe ke hāʻawi i kahi hua. E hoʻokomo i nā mea kanu a me nā huaʻai i kāu ʻaina awakea a me nā meaʻai māmā awakea.ʻO ka mea nui loa, ʻo ia ka noʻonoʻo ʻana i kēia pā ma ke ʻano he alakaʻi no ka lā holoʻokoʻa.

I ka ʻōlelo maʻalahi, e hoʻāʻo e hana i ka hapalua o ka ʻai o kāu keiki i kēlā me kēia lā i nā mea kanu a me nā huaʻai, a ʻo ka hapalua ʻē aʻe i nā palaoa piha a me ka protein. He mea maikaʻi ke hāʻawi iā lākou i kahi meaʻai māmā i kēlā me kēia manawa, akā e kaupalena i nā meaʻai haʻahaʻa-nutrient, kiʻekiʻe-calorie (e.g., nā meaʻai kō, nā meaʻai momona) i ka hiki.

ʻO kekahi mea ʻē aʻe, inā manaʻo ʻoe he paʻakikī ke hoʻomaʻamaʻa i kāu mau keiki i kēia ʻano ʻai hou, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke ʻai ʻana iā ʻoe iho ma ia ʻano. He alakaʻi maikaʻi loa ʻo "(MyPlate)" ʻaʻole wale no nā keiki akā no nā pākeke hoʻi. Ke ʻike nā keiki i ko lākou mau mākua e ʻai ana i ka meaʻai momona, e maʻa koke lākou iā ia.

E nānā kākou i ke ʻano o nā ʻāpana kala ma ka `(MyPlate)`.

Hōʻike kēlā me kēia ʻāpana kala ma kēia pā "MyPlate" i nā hui meaʻai like ʻole. E kamaʻilio kākou e pili ana i kēlā me kēia o lākou ma ke kaʻawale.

ʻĀpana ʻōmaʻomaʻo: Nā mea kanu

ʻO ka hapa nui loa o kēia pā, i hōʻike ʻia ma ka ʻōmaʻomaʻo, ua mālama ʻia no nā mea kanu. ʻO nā mea kanu:

• Loaʻa i loko ka nui o nā huaora a me nā minelala e pono ai no ke olakino maikaʻi o nā keiki.
• Haʻahaʻa maoli i nā calorie .
• He waiwai ia i ka fiber . Kōkua kēia fiber iā ʻoe e māʻona a kōkua pū kekahi i ka pale ʻana i ka paʻa ʻana o ka ʻōpū.

ʻO nā mea aʻe e pili ana i ka māhele mea kanu:

• Nā mea kanu ʻōmaʻomaʻo ʻeleʻele: e like me ka spinach, collard greens, kale, broccoli, a me ka spinach.
• Nā mea kanu ʻalani a me ka ʻulaʻula: kāloti, paukena, ʻuala, tōmato.
• Nā pī a me nā nati: Nā mea e like me ka chickpeas, nā lentil, nā pīni ʻōmaʻomaʻo, a me nā pī (no kēia pū kekahi i ka māhele protein).
• Nā mea kanu starchy: ʻuala, kulina, cassava.
• Nā mea kanu ʻē aʻe: ʻO nā mea kanu ʻē aʻe a pau e like me ka cauliflower, nā ʻōpuʻu pī, ka eggplant, ka kukama.

No ka ʻai maikaʻi loa, e hānai i kou ʻohana i nā ʻano mea kanu like ʻole i kēlā me kēia pule. Hiki iā ʻoe ke hoʻohana i nā mea kanu hou, hau, a i ʻole nā ​​​​mea kanu i loko o ka pahu. Inā koho ʻoe i nā mea kanu i loko o ka pahu, e hoʻāʻo e koho i nā mea i haʻahaʻa i ka paʻakai.

ʻĀpana ʻulaʻula: Hua

He ʻāpana koʻikoʻi nō hoʻi nā huaʻai i ka papaʻai kaulike. Aia i loko o nā huaʻai:

• ʻO nā huaora e hoʻoikaika i ka palekana, e like me ka Vitamin C.
• Nā minelala koʻikoʻi e like me ka potassium .
• Loaʻa i loko ka nui o ka fiber .

Hiki iā ʻoe ke hoʻohana i nā hua hou, nā hua i hoʻopaʻahau ʻia, a i ʻole nā ​​​​hua i hoʻokomo ʻia i loko o ka pahu. Inā ʻoe e hoʻohana i nā hua i hoʻokomo ʻia i loko o ka pahu, e koho i nā mea i loko o ka wai hua ma mua o ka syrup kō.

Mea nui: ʻOi aku ka maikaʻi o ka ʻai ʻana i ka hua holoʻokoʻa ma mua o ka inu ʻana i ka wai hua 100%, no ka mea, ʻoi aku ka nui o ke kō a me nā calorie i loko o ka wai hua ma mua o ka hua ponoʻī, a emi iho ka fiber.

ʻĀpana ʻalani: Nā huaʻai

ʻO ka māhele palaoa e komo pū ana me nā meaʻai i hana ʻia mai kekahi palaoa, e like me ka palaoa, ka ʻoka, ka palaoa kulina, a me ka bale. ʻO ka berena, ka roti, nā noodles, nā cereals, ka laiki, a me ka pasta e hāʻule i loko o kēia māhele.

Ma ka liʻiliʻi he hapalua o nā palaoa a nā keiki e ʻai ai i kēlā me kēia lā he mau palaoa piha . ʻO nā laʻana e like me ka oatmeal, ka laiki ʻeleʻele, a me ka berena palaoa piha.

He aha ka ʻokoʻa ma waena o nā palaoa piha a me nā palaoa i hoʻomaʻemaʻe ʻia?

Maʻalahi loa. ʻO nā palaoa piha nā mea i hana ʻia me ka wehe ʻole ʻana i nā ʻāpana momona o ka palaoa (bran, germ). Waiwai lākou i ka fiber dietary . Kōkua kēia fiber i nā keiki e māʻona a kōkua i ka pale ʻana a me ka mālama ʻana i ka paʻa ʻana o ka ʻōpū. ʻO ka ʻai ʻana i ka meaʻai waiwai i nā palaoa piha hiki ke hōʻemi i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes.

ʻO nā hua i hoʻomaʻemaʻe ʻia ( e.g., berena keʻokeʻo, laiki keʻokeʻo) ʻo ia nā mea i lawe ʻia ka hapa nui o nā ʻāpana momona o ka hua, e like me ka bran, i ka wā o ka hana ʻana. He haʻahaʻa loa lākou i ka fiber. Eia nō naʻe, ua "hoʻonui ʻia" ka nui o nā hua i hoʻomaʻemaʻe ʻia. ʻO ia hoʻi, ua hoʻohui hou ʻia kekahi o nā huaora a me nā minelala i lawe ʻia i ka wā o ka hana ʻana. Eia naʻe, ʻaʻole i hoʻohui hou ʻia ka fiber.

ʻĀpana poni: Nā meaʻai protein

He mea nui nā meaʻai waiwai i ka protein no ka ulu ʻana a me ka mālama ʻana i nā ʻiʻo, ka ʻili, ke koko, a me nā ʻiʻo ʻē aʻe i loko o ke kino. Loaʻa pū kekahi i loko o lākou nā huaora a me nā minelala koʻikoʻi, e like me ka hao.

ʻO nā meaʻai waiwai i ka protein:

• Pipi, moa, iʻa a me nā meaʻai kai.
• Nā pī maloʻo a me nā nati (e like me ka chickpeas, lentils, a me nā pīni ʻōmaʻomaʻo).
• Nā hua manu.
• Nā nati (e like me ka pīnati, nā cashews) a me nā hua (nā hua paukena, nā hua pua nānālā).
• Nā huahana soy (e.g. tofu, ʻiʻo soy, burgers veggie).

I ke koho ʻana i nā ʻiʻo, e hoʻomanaʻo e koho i nā mea wiwi a haʻahaʻa ka momona .

Māhele polū: Waiū a me nā huahana waiū

ʻO kēia māhele e komo pū ana me ka waiū a me nā huahana waiū ʻē aʻe e like me ka yogurt a me ka tīhi. ʻO ka waiū soy a me ka yogurt soy, kahi i hoʻohui ʻia i ka calcium, hāʻule pū kekahi i loko o kēia māhele.

Ma waho aʻe o ka calcium , loaʻa pū i nā huahana waiū ka protein a me ka wikamina D. Kōkua ka wikamina D i ke kino e omo i ka calcium. Kōkua kēia calcium i ka mālama ʻana i nā niho a me nā iwi i ikaika.

He mea liʻiliʻi: ʻAʻole nui ka calcium i loko o nā mea i hana ʻia mai ka waiū, e like me ka pata, ka kirīmi, a me ka tīhi kirīmi. No laila, ʻaʻole lākou no kēia māhele meaʻai waiū.

E hoʻolilo i mea maʻamau ka hāʻawi ʻana i ka waiū a me nā huahana waiū haʻahaʻa a momona ʻole paha i nā keiki ma luna o 2 mau makahiki.

Inā makemake ʻoe e ʻike i nā kikoʻī hou aku ...

He alakaʻi wale nō ʻo ``(MyPlate)`` i kahi ʻano ʻai olakino. Inā he mau hopohopo kāu e pili ana i nā ʻano ʻai a kāu keiki, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana e pili ana i kēia. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no kāu keiki.

Hiki iā ʻoe ke loaʻa ka ʻike hou aku e pili ana i kēia ʻano hana "MyPlate", nā hoʻolālā pāʻina o kēlā me kēia lā, nā meaʻai, a me nā hana like ʻole ma ka pūnaewele o ke Keʻena Mahiʻai o ʻAmelika Hui Pū ʻIa (USDA) (MyPlate.gov), nāna i hoʻolauna mua i kēia ʻano hana "MyPlate". Eia nō naʻe, e hoʻomanaʻo ʻoiai ua hoʻomohala ʻia no ka ʻano ʻAmelika, he mea nui e hoʻololi iā ia i ka meaʻai a me nā mea inu i loaʻa ma ko mākou ʻāina.

Leka Lawe-Home

ʻAe, e nānā pōkole kākou i kekahi o nā mea e pono ai ʻoe e hoʻomanaʻo mai nā mea a mākou i kamaʻilio ai:

• ʻO ke kaulike ke kī: ʻOi aku ka maikaʻi o ka hāʻawi ʻana i kahi liʻiliʻi o kēlā me kēia hui meaʻai ma mua o ka nui o ke ʻano meaʻai like.
• Pono ka hapalua o kāu pā me nā huaʻai a me nā mea kanu: He mea kēia e pono ai ʻoe e hoʻomanaʻo. E hoʻonani i kāu pā me nā mea kanu a me nā huaʻai ʻōniʻoniʻo.
• Mai poina i nā palaoa piha: E hoʻohui i nā mea e like me ka laiki bran, ka berena chickpea, a me ka oats i nā meaʻai a kāu mau keiki.
• E koho i nā protein lean: ʻO ka iʻa, ka moa (me ka ʻili ʻole), nā hua manu, nā lentil, a me nā chickpeas he mau kumu maikaʻi ia o ka protein.
• Nā huahana waiū momona haʻahaʻa: E koho i nā huahana waiū momona haʻahaʻa e like me ka waiū a me ka yogurt no kāu mau keiki.
• E hōʻemi i ke kō a me nā aila pono ʻole: E hōʻemi i nā mea inu ʻono, ka toffee, ke kokoleka, a me nā meaʻai ʻaila i ka hiki.
• E lilo i kumu hoʻohālike: Ke ʻike kāu mau keiki iā ʻoe e ʻai ana i ka meaʻai momona, e maʻa nō hoʻi lākou i ia mea.

No laila, ke lana nei koʻu manaʻo e kōkua kēia `(MyPlate Food Guide)` iā ʻoe a me kāu keiki e noho olakino a hauʻoli. Me ka hoʻoikaika iki ʻana, ʻaʻole ia he mea paʻakikī. Hiki iā ʻoe ke hāʻawi i kāu keiki i ka mea maikaʻi loa!

ʻAi olakino, meaʻai a nā keiki, MyPlate, ʻai kaulike, nā mea kanu, nā huaʻai, nā palaoa