He aha ka waiwai?
ʻO nā'ōpona'okō. Aia lākou i loko o ka huaʻai. ʻO ka hānaiʻana e alakaʻi ai i ka nele o ke kō i loko o ka toto o ka makuahine, no laila eʻaiʻo ia i nā huapona i ka lā. Ināʻo ka hānai i kēlā me kēia 2-3 mau lā eʻai i ka meaʻai i nā meaʻai i nā waiʻa -ʻo kēia ka mea e mālama ai i ke kō o ke koko i loko o ka maʻamau a me kaʻaiʻana. Ma waena o nā meaʻai, kaʻaeʻana o nā meaʻono ma keʻano o ka meli, ka meli, nā mea momona momona me ke kiʻekiʻe kiʻekiʻe a me nā hua hou. E makaʻala me nā huaʻala wale - hiki iā lākou ke hoʻokuʻi i nā maʻi paʻi i loko o ke keiki.
ʻO ka wai. E inu i ka liʻiliʻi o ke aniani he 8 mau lā i ka lā. Ma muli o ka hānaiʻana, ponoʻoe e inu i hoʻokahi kīʻaha. ʻO ka wai kekahi o nā kumu nui e hoʻoholo ana i ka nui o ka waiū. E hōʻemi i kaʻaiʻana i ka waiʻona a me nā mea inu wai inu, ka cafe a me ka waiʻona.
Kaomi. ʻO kēia ka "hale hana hale" no nā iwi a me nā niho o kāu keiki. Pono eʻai i nā meaʻai i waiwai i ka calcium, no ka mea, ua holoiʻia i waho o ka'ōpū o ka makuahine i ka laʻau. E inu i 600 ml. wai hou i ka lā.
Pāmua. Mai makaʻu i ka hoʻopauʻana me ka hoʻohanaʻana i nā meaʻai waiwai waiwai. Ponoʻoe eʻai ma ka liʻiliʻi o 30-60 grams o ka iʻa i kēlā lā i kēia lā. ʻOkoʻa ka waiwai i loko o ka moa, iʻa, beans, kahi a me nā hua. He paʻakikī ka uluʻana i ka momona mai nā meaʻai. Akā, e nui nā pōmaikaʻi - iāʻoe a me kāu pēpē.
Zinc. ʻO ka hopena o ka hānaiʻana, ua nele ke kino i kāna mau lālā zinc, no laila he mea pono e hana i nā mea e hoʻihoʻi ai i ka pae maʻamau o ka māmā.
ʻO ka hao. Hiki ke laweʻia he mau meaʻai meaʻai. He waiwai nui ka hao i ka palaoa -ʻo buckwheat ka mea alakaʻi ma waena o lākou. Pono ka hao ma ke kino, keʻoleʻoe eʻae i ka anemia. Hiki ke pilikia loa.
ʻAmona momona maoli. He mea nui ia no ka uluʻana o ka lolo a me ka hihiʻo o ke keiki. ʻO ke kumu o kēia mau meaʻaʻa, he iʻa,ʻo ka palaoa a me nā nīpala.
He aha ka meaʻino?
Ka momona. Hoʻonui ka hoʻonuiʻana i ka momona i ka helu o nā calories o ka lā aʻaʻohe kumu e hoʻoikaika ai i ka maikaʻi o ka mana o ke kino. I ka makeʻana i ka wā e hānai ai i ka'ōmaʻomaʻo he mea paʻakikī ke hahai i ke kaumaha. ʻO kaʻaiʻana o nā mea momona e hoʻonā hikiʻole i kēiaʻoihana.
Hale waiʻona. Pono e hoʻopau loaʻia. Hiki ke hoʻokuʻuʻia ka waiʻona i kahi keiki ma o ka waiū waiū a, no laila, e hoʻopauʻia ka hoʻouluʻana. ʻO kēia ke alakaʻiʻana i ka waiʻana a hoʻemi i ka nui o ka waiū. Eia hou, hiki i ka waiʻona ke loaʻa nā hopena maikaʻi i ke keiki. Inā hoʻoikaikaʻia ka makuahine e lawe i nā lāʻau i loaʻa i ka waiʻona, pono mau ka mālamaʻana. E lawe i ka lāʻau ma hope o ka hānaiʻana, i hiki iāʻoe ke hoʻokaʻawale i ka wai mai ke kino a hiki i ka hānaiʻana.
Keʻano o ka hāʻawiʻana i kaʻai hoʻokahi lā
Pōʻakai kakahiaka: 1-2 mau ōmole o ka waiū me ka waiū, 1-2 mau kīʻaha o ka mea kanu aiʻole 3-4ʻai o ka palaoa me ka meli a iʻole ka pahu, ka mea i kōpuluʻia aiʻole 1 paʻi kahi, nā hua hou a iʻole 1 kapu o ka salakeke hua, 1-2 mau wai wai.
ʻO ka lua kakahiaka nui: hoʻokahi'āpana keke me ka waiū i ka waiū, 1 hue liʻiliʻi o ka waiū, 1-2 mau aniani o ka wai.
Lunch: 2-4 mau'āpana berena, 1 pākūkoka iki, 2 mauʻiʻo momona liʻiliʻi, kahi nui o ka salakeke'ōmaʻa, nā hua hou e koho ai, 1-2 mau aniani o ka wai.
Lunch: ka lawaiʻa me ka wai pīnake a me ka huluhulu, 1-2 mau aniani o ka wai.
I kaʻaina ahiahi: 90-150 g o nā mea'alaʻula, ka moa a me nā meaʻala me ka meaʻala (a 180-1800 grams o ka iʻa), nā hua i'ōwiliʻia me ka ham a me ka wahi, ka'ōlaʻi i ka palaoa a iʻole 1 kapu o ka laiki a me ka paʻi. , 1-2 mau aniani o ka wai.
Kaʻaina awakea: 1-2 pōpō o ka berena me ka meli a me ka meli, 1 kiʻi liʻiliʻi o ka waiū a iʻole keokeo.
He mea nui kēia!
1. Eʻai i ka berena a me ka palaoa i nā manawa āpau a puni ka lā.
2. E inu wai i mua a ma waena o nā meaʻai.
3. E inu i 600 ml. wai hou i kēlā lā i kēia lā.
4. Ma lalo oʻelua manawa i ka lā, eʻai i nā meaʻai waiwai waiwai.