Salmon.
No ka meaʻai maikaʻi, pono kēia iʻa momona. Huahuaʻia kēia huahana i ka omega momona omega-3. Hāpai ia i ka uluʻana o ka hana o ka lolo. Hiki i nā keiki ke makemake i nā mea'alamaki me ka'ōpala a me ka'ōpala salmon me nā huaʻona - kūkoma,'ōmato, a me nā lau.
Nā pua.
Aia nā'ōmole o nā kumukūʻai i ka choline. Loaʻa ka hopena maikaʻi o ka uluʻana o nā keiki,ʻo ia hoʻi, e hoʻonui i ka hoʻomanaʻo. E hana i kahi keiki kula he kāwīwī pālua me ka'omalette a me ka palaoaʻai. Eʻoki wale i kahi hua.
Ka palaoa piha.
No ka meaʻai maikaʻi, makemakeʻia kahi nui o ka glucose. ʻO ka palaoa a pau he nui ka glucose, fiber, e hoʻoponopono ai i ka nui o ke glucose e komo i ke koko. Aʻoiai ka hua piha e waiwai nui ana i ka hui vitamin B, kahi hānai i ka pūnaewele'ōpiopio.
Oatmeal.
Ua waiwai ka Oatmeal i nā huaora E a me B, zinc a me ka pālolo. ʻO kēia mau huaʻai a me nā lāʻau a pau e kōkua i ka hoʻonuiʻana i kaʻike. Inā hōʻole kāu keiki i kaʻai oatmeal porridge - e puka i waho. E hoʻomoʻa iki i kahi oatmeal i ka wai, ke koko, pancakes a syrniki paha.
Berries.
Ua waiwai nā hua a pau i kahi antioxidant e kāohi ana i ka maʻi lapaʻau. Eia hou, ua hoʻonui ka hoʻomanaʻoʻana i nā blueberries a me nā huakeke. A i nā lālā, nā paʻipaʻi, nā huakeke a me nā omera-omega-3.
ʻOi.
ʻO ka pī, ka pi, nā lelowa, nā moa ma loko o nā pūmua, nā'aleʻaleʻa paʻakiki, ka fiber, ka nui o nā huaora a me nā minela. Legumes - kahi'āpanaʻaoʻao maikaʻi loa, he mea hoʻokomo i ka palaoa.
ʻO nā mea kanu lahilahi.
ʻO kaʻaiʻai maikaʻi e komo i ka hoʻohanaʻana i ka nui o nāʻano huaʻai a pau, he waiwai i nā antioxidants. Hāʻawi i ke keiki i nā hua'alaina hou a iʻole e kuke i nā meaʻai no ka pāʻani,ʻo ka palaoa. Hiki ke lilo i mau miki, eggplant, elekena,'ōkihi, kāpena, kānana, paʻi Bulgarian.
Nā huahana laʻau.
Aia lākou i kahi nui o nā protein a me nā huaora o ka hui B - he mea no ka uluʻana o ka lolo. ʻO Yogurt, kefir, ka waiū pīpī, kaʻaila maʻemaʻe a me ka waiū, he mea maikaʻi loa ia i kahi kakahiaka maikaʻi.
Ka pipi liʻiliʻi.
Hoʻonui ka meaʻai i ka lolo me ka hao a me ka zinc, a he mea kōkua i ka uluʻana o ka hana o ka lolo. No ka maikaʻiʻoi aku o ka hao, eʻai i kaʻiʻo me nā meaʻai i waiwaiʻai i ka huaʻa C.
E hoʻomanaʻo i ka meaʻai maikaʻi - ke uluʻana o nā keiki,ʻaʻole ka kino wale nō, akā, ka manaʻo.
Olga Stolyarova , no ka pūnaewele