He koho maikaʻi ka ʻai meaʻai no nā keiki he nui. He haʻahaʻa ka liʻiliʻi o ka maʻi puʻuwai, nā pae cholesterol haʻahaʻa, a me nā hopena olakino maikaʻi maʻamau, e like me ka noiʻi.
Akā, ʻaʻole maikaʻi ka ʻai "mea kanu" o ka soda, nā buns a me ka pasta no kekahi. Inā ʻaʻole ʻai kāu keiki i ka ʻiʻo, e hōʻoia ʻaʻole ʻo ia e ʻai iā ia iho i ka pālaʻi a me nā meaʻai ʻōpala ʻē aʻe. E noʻonoʻo i ka meaʻai a kāu keiki ma ka hoʻohui ʻana i nā mea kanu, nā momona maikaʻi, a me nā meaʻai koʻikoʻi e like me ka calcium, iron, protein, vitamin D, vitamin B12, a me omega-3s.
1. Kalsium. Inā ʻai kāu mau keiki i nā huahana waiu, a laila hiki iā lākou ke lilo i kumu calcium no lākou. Eia naʻe, ʻaʻole pono ʻoe e hilinaʻi nui i nā huahana waiū. ʻO ka waiū ka mea allergen i ʻike ʻia, a ua hōʻike ʻia nā haʻawina ʻo ka hoʻohana nui ʻana i nā huahana waiu e alakaʻi i ka hoʻoneʻe hormonal a me ka piʻi nui ʻana o ka ʻeʻe i nā ʻōpio. Eia kekahi, ua hoʻopili ʻia ka maʻi diabetes-pili i ka insulin (type 1) i ka ʻai waiu i ka wā kamaliʻi. Ma mua o ka waiu, e hāʻawi aku i kāu mau keiki i nā kumu kumu calcium ma muli o nā mea kanu, e like me kale, kale, broccoli, ʻalemona, hua sesame, a me ka nati paʻa a i ʻole ka waiū soy.
ʻEhia ka nui āu e pono ai: 1000 mg i kēlā me kēia lā no nā keiki 4-8 mau makahiki, 1300 mg no nā keiki 9-18 mau makahiki.
Ma hea e loaʻa ai: 1 kīʻaha yogurt (200 mg) 1 kīʻaha kale (270 mg) 1 kīʻaha pīni keʻokeʻo (130 mg)
2. Hao. Hiki i ka nele o ka hao ke alakaʻi i nā loli o ka naʻau, nā pilikia hoʻomanaʻo, a me nā loli ʻano. Hiki i nā haʻahaʻa haʻahaʻa haʻahaʻa ka hao i nā keiki e luhi a nāwaliwali paha. Pilikia loa nā kaikamahine ʻōpio i ka hemahema hao ke hoʻomaka lākou i ka menstruation. ʻO nā kumu hao maikaʻi loa no nā keiki ʻo ia nā apricots maloʻo, nā ʻanoʻano paukena, quinoa, lentils, nā pī keʻokeʻo, ka paʻi tōmato, a me ka molasses.
ʻEhia ka nui āu e pono ai: 8-15 mg i kēlā me kēia lā.
Ma hea e loaʻa ai: 1 kīʻaha pī (10 mg), kahi lima o nā ʻanoʻano paukena (5 mg), 1 kīʻaha ʻalani tōmato (5 mg).
3. Polokina. E hoʻohui i nā pīni i ka meaʻai a kāu poʻe keiki - ua hoʻopiha ʻia lākou me ka protein, fiber, a me nā meaʻai e pale ai i ka maʻi kanesa. E kōkua pū nō hoʻi nā nati, nā ʻanoʻano, a me nā kīʻaha kiʻekiʻe-protein e like me ka quinoa. Akā e makaʻala me ka soy, e hāʻawi liʻiliʻi i kāu mau keiki i nā ʻano ʻano holoʻokoʻa a i ʻole nā mea fermented e like me ka edamame a i ʻole tempeh.
ʻEhia ka nui āu e pono ai: 30-50 g i kēlā me kēia lā.
Ma hea e loaʻa ai: 1 kīʻaha pī (18 grams), 1 kīʻaha tempeh (31 grams).
4. Huaola D. ʻAʻole maʻalahi ka loaʻa ʻana o ka vitamina D mai nā kumu meaʻai. I ka wā lā, hiki i nā keiki ke loaʻa ka maʻamau i koi ʻia ma ka hoʻolimalima ʻana ma kahi o 20 mau minuke i ka lā i ka ea hou.
ʻEhia ka nui āu e pono ai: 15 mcg i kēlā me kēia lā.
Ma hea e loaʻa ai: 1 kīʻaha shiitake mushroom (1 mcg), waiu ʻalemona paʻa (2,8 mcg).
5. Huaola B12. Loaʻa ka Vitamin B12 i nā huahana holoholona wale nō, no laila ʻaʻole maʻalahi ka lawe ʻana i ka meaʻai meaʻai. ʻO ke kumu hilinaʻi loa ʻo ia ka hū meaʻai paʻa.
ʻEhia ka nui āu e pono ai: 1-2,4 mcg i kēlā me kēia lā.
Ma hea e loaʻa ai: 2 punetune mea hū meaʻai ikaika (1,8 mcg). ʻO nā kumu ʻē aʻe: ka yogurt, ka waiū, ka cheese Swiss, ka nori, nā halo shiitake, a me nā cereals paʻa.
6. Omega-3. Me kēia vitamina, ʻaʻole maʻalahi nā mea āpau. Aia kekahi mau mea kanu i nā omega-3 akā ma ke ʻano he ALA (alpha-linolenic acid). Ma mua o ka hoʻohana ʻana i ka huaora hopena, hoʻololi ke kino i ka ALA i EPA (eicosapentaenoic acid) a me DHA (docosahexaenoic acid), a ʻo ka hopena, ʻo 8-20% wale nō o ka nui o ka mea i hoʻohana ʻia.
ʻEhia ka nui āu e pono ai: 250-1000 mg i kēlā me kēia lā.
Ma hea e loaʻa ai: he lima o na hua flax (6300 mg), he lima o na hua chia (4900 mg).