He mea nui kēia mau mea ʻekolu no ka hoʻoikaika ʻana i nā iwi o kāu keiki! (Ke Kūkulu ʻana i nā Iwi Ikaika)

ʻAʻole mākou e noʻonoʻo nui i ko mākou mau iwi i ko mākou ola o kēlā me kēia lā, ʻeā? Hana mālie lākou i kā lākou hana mai loko mai o ke kino. E like me nā kauwā huna i loko o ko mākou kino. Akā, minamina, inā haki kahi iwi e like me ka lima a i ʻole ka wāwae, a laila maopopo maoli iā mākou kona paʻakikī, kona waiwai. ʻOiai no kahi keiki liʻiliʻi, he manawa iki ka ho'ōla ʻana o ka iwi, a ʻaʻole ia he mea maʻalahi. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā mea hiki iā kākou ke hana e mālama i nā iwi o kā mākou mau keiki, ʻo ia hoʻi, nā iwi, i ikaika.

No ke aha he mea nui ka hoʻoikaika ʻana i nā iwi i ka wā ʻōpiopio?

Ke noʻonoʻo nei paha ʻoe, "No ke aha lā e pono ai kākou e noʻonoʻo nui e pili ana i nā iwi i ka wā ʻōpiopio?" ʻO ke kumu, ʻo ke kahua no kahi ʻōnaehana iwi ikaika e pono ai kākou i ko kākou ola a pau, ua kau ʻia i ko kākou wā kamaliʻi a me ka wā ʻōpio . Ma kekahi ʻano, ua like ia me ke kau ʻana i kahi kahua ikaika i ka wā e kūkulu ai kākou i hale. Inā ikaika kēlā kahua, e maikaʻi ke ʻano o ka hale holoʻokoʻa.

ʻO ka nui o ka iwi , ka ikaika o ko kākou mau iwi e pono ai i ko kākou ola a pau, ua kūkulu nui ʻia i ka wā kamaliʻi a me ka wā ʻōpio. E noʻonoʻo, i ka piha ʻana o 20 mau makahiki, ua hiki kākou i ka piko o kēia hoʻokumu ʻana o ka iwi. A laila, i ka wā makua, ua wehe ʻia nā hunaola iwi kahiko a hoʻokumu ʻia nā mea hou. Akā, lohi iki ka hana ʻana. I ko kākou ʻelemakule ʻana, lohi kēia kaʻina hana, a i kekahi manawa hoʻomaka nā iwi e nāwaliwali.

No laila, inā kūkulu ikaika ʻia nā iwi o ke keiki i ka wā ʻōpiopio, ʻoi aku ka nui o ka pale ʻia ʻana mai nā kūlana lahilahi o ka iwi e like me ka osteoporosis , hiki ke hana i ko lākou wā ʻelemakule. ʻO ke ʻano kēia ua emi ka pilikia o ka haki ʻana o ka iwi mai ka hāʻule iki ʻana i ka wā e hiki mai ana.

Ma ke ʻano he mau mākua, hiki iā kākou ke hana i nā mea he nui e kōkua ai i kēia. ʻEkolu mau mea nui e pono ai no ka hāʻawi ʻana i kā kākou mau keiki i nā iwi olakino a ikaika. ʻO lākou: Kalipuna, Wikamina D, a me ka hoʻoikaika kino maikaʻi . E kamaʻilio kākou e pili ana i kēlā me kēia o kēia mau mea ma ke kaʻawale.

ʻO nā mea huna ʻekolu e hoʻoikaika ai i nā iwi!

ʻO ka Mea Huna Mua: Calcium - kahi meaʻai e hānai ai i nā iwi!

Ua lohe pinepine paha ʻoe i kēia inoa, ʻeā? He mea nui ka kalipuna i ke kūkulu ʻana i ko kākou mau iwi a me nā niho. E like me ka mea e pono ai ka sima no ke kūkulu ʻana i hale, pono ka kalipuna no ke kūkulu ʻana i nā iwi. He mea nui kēia no ka ulu ʻana o nā iwi o nā keiki a me ka ikaika.

No laila ma hea ʻoe e loaʻa ai kēia calcium?

ʻO ka mea pōmaikaʻi, he nui nā meaʻai i waiwai i ka calcium.

• Waiū a me nā huahana waiū: ʻO ka waiū, ka yogurt, ka tīhi, a me ka waiū momona nā kumu maikaʻi loa o ka calcium. He mea maikaʻi loa ka hāʻawi ʻana i kāu keiki i kahi kīʻaha waiū a me kahi kīʻaha yogurt i ka lā.
• Nā mea kanu ʻōmaʻomaʻo:ʻO nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kale, collard greens, a me nā lau moringa he waiwai nui i ka calcium. I kekahi manawa hiki ke paʻakikī iki ka hoʻoikaika ʻana i nā keiki e ʻai i kēia mau mea. Akā inā ʻoe e hoʻolauna iā lākou iā lākou mai ka wā ʻōpiopio, e makemake lākou e ʻai iā lākou. Malia paha hiki iā ʻoe ke hoʻohui i kahi mea liʻiliʻi i kā lākou meaʻai punahele, a i ʻole e hoʻolilo iā lākou i mea ʻono.
• Iʻa liʻiliʻi: ʻO nā iʻa liʻiliʻi e hiki ke ʻai ʻia me ka pūpū, e like me ka halibut a me ka sardines, he kumu maikaʻi ʻē aʻe o ka calcium.
• Nā meaʻai ʻē aʻe: Loaʻa i nā nati e like me nā hua sesame, soy, a me nā pīni kekahi calcium.

I kēia manawa, e noʻonoʻo ʻoe e holo ana kāu kaikamahine a keiki kāne paha a pāʻani ana i ka lā a pau. ʻOiai ke ulu nei ko lākou mau iwi, pono mākou e hāʻawi iā lākou i nā "piliki" e pono ai no kēlā ulu ʻana, ʻo ia hoʻi, ka calcium, ma o ka meaʻai. Inā ʻaʻole lākou e loaʻa i ka calcium lawa, ʻaʻole e ikaika ko lākou mau iwi.

ʻO ka lua o ka mea huna: ʻO ka huaora D - ka hoaaloha maikaʻi loa o ka calcium!

I kēia manawa, ua kamaʻilio mākou e pili ana i ka calcium. Akā, ʻaʻohe mea nui ka nui o ka calcium a mākou e lawe ai, aia kekahi e kōkua i ko mākou kino e omo pono iā ia. ʻO ia kanaka ʻo Vitamin D. I ka pololei, ua like ka Vitamin D me ka hoaaloha maikaʻi loa o Calcium. Me ka ʻole o kēia hoaaloha, paʻakikī iā Calcium ke hana ma kāna iho.

Pehea mākou e loaʻa ai ka Vitamin D?

• Lā: ʻO kēia ke kumu maikaʻi loa a manuahi loa o ka wikamina D. Ke hōʻike ʻia ko mākou ʻili i ka lā, hana ko mākou kino i ka wikamina D. No laila, he mea nui e hoʻokuʻu i nā keiki i ka lā no 15-20 mau minuke i kēlā me kēia lā, i ke kakahiaka (ma mua o ka hola 10 am) a i ʻole i ke ahiahi (ma hope o ka hola 3 pm). Eia naʻe, ʻoi aku ka maikaʻi o ka pale ʻana iā lākou mai ka lā i ke ao.
• ʻAi a me ka Mea Inu: ʻO ka iʻa ʻaila (e like me ka sālemona, tuna, mackerel), nā yolks hua manu, ka waiū me ka wikamina D i hoʻohui ʻia, a i ʻole nā ​​​​meaʻai ʻē aʻe i hoʻoikaika ʻia aia kekahi wikamina D.
• Ma ke ʻōlelo aʻo lapaʻau: I kekahi manawa, inā nele i ka wikamina D, hiki i nā kauka ke kuhikuhi i nā mea hoʻopihapiha wikamina D.

E hoʻomanaʻo, ua like ka calcium a me ka wikamina D me nā ʻaoʻao ʻelua o ka ʻāpana kālā hoʻokahi. ʻAʻole hiki iā ʻoe ke loaʻa ka pōmaikaʻi piha o kekahi me ka ʻole o kekahi.

ʻO ke kolu o ka mea huna: Hoʻoikaika kino - ʻO ka lāʻau lapaʻau maikaʻi loa e hoʻoikaika i nā iwi!

ʻAe, i kēia manawa ua kamaʻilio mākou e pili ana i ka meaʻai. ʻO ke kolu a ʻo ka mea nui loa, hoʻoikaika kino . ʻAe, ua lohe pololei ʻoe iaʻu, hoʻoikaika kino! I mea e ikaika ai nā iwi, pono lākou e ʻike i kekahi kaomi, kekahi kaumaha. E like me ka ikaika o ko mākou mau ʻiʻo ke hāpai mākou i nā mea kaumaha, e ikaika pū ko mākou mau iwi ke holo mākou, lele, a pāʻani. Kāhea mākou i kēia he "nā hoʻoikaika kino e hāpai ana i ke kaumaha."

He aha kekahi mau hoʻoikaika kino maikaʻi no nā keiki?

He mea maʻalahi loa ia. He mau mea kēia a nā keiki e makemake maoli ai.

• Holo
• Lele (lele kiʻekiʻe, lele kaula)
• Hula
• Ke pāʻani nei i nā haʻuki (e like me ka pôpeku, basketball, netball, cricket)
• Ke piʻi ʻana i nā lāʻau (e akahele!)
• Ke pāʻani nei ma kahi kahua pāʻani

I ka ʻōlelo maʻalahi, he mea nui i nā keiki ke ʻeleu. E ʻae iā lākou e holo a pāʻani. Ke hana lākou i kēlā, e ikaika malū ko lākou mau iwi. ʻOiai hoʻokahi hola o ka pāʻani ʻeleu i ka lā he mea maikaʻi loa ia no ke olakino o ko lākou iwi. E hoʻēmi i ka manawa a lākou e hoʻolilo ai i mua o ke TV a ma kā lākou kelepona, a paipai iā lākou e pāʻani ma waho.

He aha ka mea e hana ʻia i ko kākou wā ʻelemakule?

E like me kā mākou i kamaʻilio ai ma mua iki aku nei, i ko mākou ʻelemakule ʻana, ʻoiai ma hope o ka makahiki waena, lohi ka wikiwiki o ka wāwahi ʻana o ko mākou kino i nā hunaola iwi kahiko a hana i nā hunaola iwi hou. ʻO ia hoʻi, e nalowale ana paha mākou i ka iwi ma mua o kā mākou e kūkulu nei. He mea kūlohelohe kēia.

Eia nō naʻe, inā kūkulu mākou i kahi ʻōnaehana iwi ikaika i ka wā ʻōpiopio, e like me ka mālama kālā ʻana i loko o ka panakō, hiki iā mākou ke pōmaikaʻi mai kēlā "panakō iwi" ke ʻelemakule mākou. ʻO ia hoʻi, kōkua ia i ka hoʻolohi ʻana i ka wikiwiki o ka nalowale ʻana o ka iwi a pale iā mākou mai nā maʻi e like me ka osteoporosis . ʻO ia ke kumu he mea nui loa ka mālama ʻana i kēia i ka wā ʻōpiopio.

He leka iki i nā mākua

E Māmā a me Pāpā, ua maopopo paha iā ʻolua ke koʻikoʻi o kēia. He waiwai nui ka mālama, ka hānai ʻana, a me ka hoʻoikaika ʻana a kākou e hāʻawi aku ai i kēia lā no ke olakino o kā kākou mau keiki i ka wā e hiki mai ana.

• E hoʻolako i nā meaʻai kaulike: E hoʻomākaukau i kahi papaʻai i waiwai i ka calcium a me ka wikamina D.
• Paipai i ka pāʻani waho: Kōkua ia i ka loaʻa ʻana o ka huaora D mai ka lā a hoʻoikaika i nā iwi ma o ka hoʻoikaika kino.
• E lilo i kumu hoʻohālike: E noho hana ikaika ʻoe iho, a e hoʻoikaika kino me ka ʻohana holoʻokoʻa. A laila e maʻa pū kāu mau keiki iā ia.

I kekahi manawa, ʻaʻole makemake paha nā keiki e ʻai i kekahi mau meaʻai a palaualelo paha e pāʻani. Akā, e hoʻāʻo e hoʻomaʻamaʻa mālie iā lākou i kēlā mau mea, me ke aloha a me ka lokomaikaʻi.

No laila, nā ʻōlelo nui e lawe ʻia:

ʻAe, mai nā mea a mākou i kamaʻilio ai, eia nā mea nui e pono ai ʻoe e hoʻomanaʻo e hoʻoikaika i nā iwi o kāu keiki:

1. Nā meaʻai waiwai i ka kalipuna: E hōʻoia i ka loaʻa ʻana o ka nui o ka kalipuna i kāu keiki i kēlā me kēia lā. E hoʻokomo i nā meaʻai e like me ka waiū, ka yogurt, ka tīhi, nā mea kanu ʻōmaʻomaʻo, a me nā iʻa liʻiliʻi i kā lākou ʻai.

2. Mai poina e pili ana i ka Vitamin D: He mea nui ka Vitamin D no ke kino e omo i ka calcium. ʻO ka ʻike ʻana i ka lā a me nā meaʻai i loaʻa ka Vitamin D e kōkua i kēia.

3. ʻO ka hoʻoikaika kino ka mana maoli: Hāʻawi i nā keiki i kahi ākea e holo ai, lele ai, a pāʻani ai. E hoʻomaʻamaʻa iā lākou i kahi nohona hana.

Mai poina i ka mōhai āu e hana ai no kāu keiki i kēia wā ʻōpiopio he hoʻopukapuka kālā nui ia i kahi wā e hiki mai ana olakino a ikaika no ko lākou ola holoʻokoʻa! Ke makemake nei i kāu keiki i kahi wā e hiki mai ana olakino a ikaika!

Nā iwi o nā keiki, nā iwi ikaika, ka calcium, ka wikamina D, ka hoʻoikaika kino o nā keiki, ka nui o ka iwi, ka osteoporosis