ʻO ka paʻakikī o nā meaʻai i kēia wā o ka ulu nui loa hiki ke loaʻa i nā hopena maikaʻi loa: ka ulu iki, ka iwi iwi haʻahaʻa, ka hopena o ka ulu. ʻO nā meaʻai nui i ka wā'ōpiopio, he mau mea hoʻomalu, hao, calcium, huaʻini C a me zinc. No nā kumu noʻonoʻo a pilikanaka, hoʻololi nā keiki i nā moʻolelo a me nā hana i loaʻa i ka wā kamaliʻi. Hoʻomākaukau lākou i kā lākouʻai pono'ī, eʻai pinepine i waho o ka hale, pinepine hoʻi ko lākouʻaiʻai i lalo, a lilo i meaʻole. He aha ka mea e pono ai kaʻai pono a me ka pale kauʻana i ka'ōpiopio, e aʻo i ka mea e pili ana i ka "Ola olakino a maikaʻi o nā keiki."
Nā'ōlelo hoʻohui
He mea paʻakikī loa ke hāʻawiʻana i nā'ōlelo kūikawā kūpono e pono ai nā keiki a pau, no ka mea heʻano likeʻole lākou a pau. Ma lalo nei ua'ōleloʻia nā'ōlelo aʻo nui e hāpai i keʻano ola olakino.
- Nā Carbohydrates. Pono lākou e 50% o ka nui o ka helu o nā calorie i kēlā me kēia lā.
- Nā Paena. Ma kahi o 15-20% o ka nui o nā calories i kēlā lā i kēia lā, ma keʻano mua mākou e kamaʻilio nei e pili ana i nā kumu kanu o ka protein.
- Ka momona. Pono paha he 30-35% o ka nui o ka helu o nā calories i kēlā lā i kēia lā, pono lākou e komo i nā mea momona momona, momona a polyunsaturated. Mai poina i ke komo ponoʻana o nā momona, loaʻa i ke kino nā mea amino a pau e pono ai no ka hanaʻana o nāʻano metabolites, a me nā huaʻa momona.
- Nā mea'enela. Pono ke kino i kahi calcium mua (1200 mg i ka lā), hao (2 mg i ka lā no nā keikikāne a 5 mg i ka lā no nā kaikamāhine ma hope o ka malestrual) a me ka zinc (12 mg i ka lā no nā keikikāne a me 15 mg i ka lā no nā kaikamahine ).
- ʻO nā huaora. He mea nui e hoʻokō i nā makemake o nā keiki i loko o ka huaʻa A, D,'okikene folic, B12, B6, riboflavin, niacin a me thiamine. ʻO nā kumu nui o kēia mau huaʻai a pau he hua a me nā mea kanu.
Nānā i ka pono kūpono no nā keiki
ʻO nā mea waiwai no ka'ōnaehana musculoskeletal e lako i nā protein a lilo i 2 o nā'ōhua huahana 7 - ka waiū a me nā hua puaʻa, me kaʻiʻo, iʻa, nā hua. Milk a me nā hua waiū: 650-850 ml ma kahi o kahi'āpana cheese (150-200 g) ma lalo o hoʻokahi manawa i ka lā. Meʻa a iʻa paha: he 150-200 mau meli ka hana e like me ka lā. Nā pua: hoʻokahi manawa i ka lā, 4 manawa i ka pule. Inā hua nā hua i ka iʻa aiʻole i ka iʻa, pono eʻaiʻia iʻelua manawa i ka lā. Nā kumu o ka ikehu. ʻO kēia mau mea e like me ka palaoa, ka palaoa, ka palaoa o ka palaoa - ka berena, ka pasta, nā pākeke, ka raiki, ke kō. Pau lākou i ka momona. ʻO kēia hui e komo ana i nā huahana e pili ana i ka hana maʻamau (bread, pasta, pākani, a me nā mea'ē aʻe), i hanaʻia i ka palaoaʻeleʻele,ʻo ia hoʻi ka palaoa. ʻO kaʻaila a me nā meaʻala'ē aʻe ma kēia pūʻuluʻaʻole no nā huahana a me nā lako pono:ʻo kēia mau mea i kapaʻia he caloriesʻokoʻa. He mea nui eʻai i nā manawaʻelua aʻoi aku i ka lā,ʻaʻole eʻai, eʻai i ke kōpaʻa a me nā'ōpona'aleʻa (pālaʻi, raiki, pasta, berena, a me nā mea'ē aʻe), no kaʻaina kakahiaka. ʻO nā mea e hoʻoponopono ana i ka hana a ke kino, he mau kumu huameʻa a me nā minela - he nui nā fiber a me ka wai. He mea nui kaʻaiʻana i nā hua a me nā huaʻai - nā meaʻono a me kaʻikeʻole i ka lāʻau wela. Ponoʻia eʻai i ka lawelaweʻana o ka saladi i kēlā lā i kēia lā a ma kahi o 3-4 hua. Pono ka lawaʻana o ka wai, e pili ana i 2 lita o ka lā, a me ka inuʻana i nā mea inu -ʻano kūlike. He mea nui e wehewehe i ke keiki i ka hopena o kona kino i ka waiʻona lama.
Ka hoʻohanaʻana o nā huahana o nā hui likeʻole i kēlā me kēia lā, i'ōleloʻia no nā keiki
- 3-4 nā lawelawe o ka waiū a me nā hua puaʻa;
- 2 mau'āpana o kaʻiʻo, a iʻa paha, a me nā hua manu paha;
- 6-8 mau lawelaweʻana o ka huaʻai a me ka lemu;
- 2-4 mau lawelawe o nā hua;
- 3-5 'ai nā hua kanu;
- ʻO kaʻai maʻamau o nā meaʻai a me nā mea momona, ka me nā meaʻono. I kēia manawa,ʻike mākou i ka mea e pono ai ke olakino maikaʻi o nā keiki.