ʻO ka ʻaina kakahiaka a nā keiki: cereals, toast a pōpō paha?

No ka ʻaina kakahiaka kaulike maikaʻi loa, he aha nā mea inu a me nā meaʻai?

ʻO ka ʻaina kakahiaka kaulike he lako ikehu o 350 a 400 kilocalories me:

• - He mea inu e hydrate.
• - He huahana waiū e hāʻawi i ka calcium a me ka protein. Pono nā mea ʻelua no ka ulu ʻana o kāu keiki. I kona mau makahiki, pono ʻo ia i ka 700 mg o ka calcium i kēlā me kēia lā, ʻo ia ka like me ka hapalua lita o ka waiū a me ka yogurt. ʻO kahi kīʻaha 200 ml o ka waiū e uhi i ka hapakolu o kāna mau pono.
• - Hua hou ʻokiʻoki ʻia nā huaʻai no ka huaora C a me nā minela.
• - He hua palaoa : 1 / 5th o kahi baguette a i ʻole, ʻaʻole ia, 30 g cereals maʻemaʻe no ka paʻakikī a maʻalahi hoʻi. Hāʻawi kēia i ka ikehu i ke kino a kōkua i ka lolo e hana.
• - kōpaʻa no ka leʻaleʻa a me ka ikaika koke, ʻo kahi jam liʻiliʻi a i ʻole ka meli.
• - ʻO lipids, i nā mea liʻiliʻi ma ke ʻano o ka pata ma ka toast. Hāʻawi lākou i ka huaʻa A, pono no ka ʻili a me ka hoʻoikaika ʻana i ka ʻōnaehana pale, a me ka huaʻa D, e synthesize calcium.

Makemake ʻoe i ka berena maʻemaʻe a i ʻole cereals

Kū'ē i ka manaʻo nui, no ka ʻaina kakahiaka, makemake ʻia ka berena, no ka mea he meaʻai maʻalahi ia i hana ʻia mai ka palaoa, ka hū, ka wai a me kahi paʻakai liʻiliʻi. Hāʻawi maʻamau ia i nā ʻakika paʻakikī a me nā fiber e paʻa maikaʻi ana, ʻaʻole hoʻokomo i ke kō a me ka momona. Hiki iā ʻoe ke hoʻohui i ka pata a me ka jam me ka ʻole o ka hewa!

E hoʻomaopopo: ʻoi aku ka maikaʻi o ka glycemic index o ka palaoa sourdough a paʻa maikaʻi. Hāʻawi ka palaoa cereal i nā mineral hou, akā he mea ʻono ia!

Makemake kāu keiki i ka palaoa

ʻO ka mea mua, hiki iā mākou ke ʻike: ʻaʻole ʻoi aku ka maikaʻi iā ia, no ka mea, loaʻa iā lākou ma ka extrusion, kahi kaʻina hana ʻoihana e hoʻololi i ko lākou ʻano meaʻai mua. He liʻiliʻi ko lākou mau haʻahaʻa paʻakikī a ʻaʻole hāʻawi i ka ikehu ma mua o ka berena! No nā protein, ʻaʻole ʻoi aku ka hoihoi o kā lākou helu ma mua o ka berena, a ʻo nā huaora ka mea i hāʻawi ʻia e nā ʻano meaʻai like ʻole. E pili ana i ka proportion! A laila, momona loa a ʻono kekahi. No laila, inā ʻai ʻo ia i kēlā me kēia lā, makemake ʻo ia i nā mea maʻalahi (e like me Corn Flakes, Weetabix…) a i ʻole me ka meli.

E kaupalena i ka palaoa kokoleka, nā kuki a me nā mea ʻai

• - He momona maʻamau ka ʻai kokoleka no ka ʻaina kakahiaka (ʻo kekahi e hāʻawi i ka 20% momona). E nānā i nā lepili, a mai hoʻopunipuni ʻia e nā koi e like me nā huaora hui B (ua uhi ʻia nā pono ma nā wahi ʻē aʻe), calcium a hao paha (i hāʻawi ʻia e ka waiū)! Inā noi ʻo ia iā lākou, hāʻawi iā lākou i hoʻokahi manawa i ka pule, akā ʻaʻole i kēlā me kēia lā.
• - ʻO nā kuki i kapa ʻia ʻo "breakfast" me ka starch (complex carbohydrates) hāʻawi i nā sugars (i kekahi manawa glucose fructose syrup e hāpai ana i ka mālama ʻana i ka momona), nā momona momona, ʻo ia hoʻi nā momona "trans" (ʻino maikaʻi loa a nāwaliwali loa). No ka "waiu piha" version, i manaʻo ʻia he waiwai nui i ka calcium, ʻo ia ke kūʻai maʻemaʻe: 50 g (ʻo ia hoʻi ka lawelawe ʻana i nā kuki 2) uhi ʻia 7% o ka RDI (koi ʻia i kēlā me kēia lā)!
• - ʻO nā pastry kahi ʻāpana o nā leʻaleʻa o ke ola, akā waiwai i ka momona momona ...
• Ka hopena? ʻAʻohe nīnau no ka pāpā ʻana i kekahi mea, akā e makaʻala: ʻaʻole pono nā makemake o nā mea hana i nā keiki. E pāʻani i ke kaulike i kēlā me kēia lā a waiho iā ia i kahi huahana e hoʻowalewale iā ia i hoʻokahi manawa i ka pule.

E hoʻomoʻa i nā keke a i ʻole ka toast Farani

Hāʻawi nā keke i hana ʻia i ka home i nā mea ʻoi aku ka maikaʻi ma mua o nā kuki a i ʻole nā ​​​​keke ʻoihana. ʻO ke koʻikoʻi e kōkua iā ia e hoʻomohala i kāna mau ʻono a mahalo i nā ʻono kūlohelohe. Inā ʻoe e hana pū me ia… e hauʻoli ʻo ia! I nā lā i loaʻa iā ʻoe ka manawa, e hoʻomākaukau i ka keke, ka clafoutis, pancakes, toast Farani ... me kāu keiki a kaʻana like i kāna ʻaina kakahiaka. ʻO ka ʻai i lawe ʻia me ka conviviality e hāʻawi hou iā ia i ka makemake e ʻai i nā mea āpau. Pono pū ke kaulike i ka ʻokoʻa!

ʻO kekahi mau manaʻo kakahiaka maikaʻi no nā keiki

ʻAʻa i ka male i manaʻo ʻole ʻia. Pilikia nā keiki. Nanea iā ia!

• – Ma kahi o ka hua, e hana i ka smoothies me nā hua kau a i ʻole compote (banana-rhubarb a maiʻa-strawberry…). E ho'āʻo hoʻi i nā hua salakeke.
• – Makemake ʻo ia i ka waiū kokoleka wela? Mai hoʻokaʻulua e hana i ke ala kahiko me ke kokoleka maoli a me ka pī vanilla i ka waiū!
• – No ka hele pū ʻana me kāna mea hoʻomoʻa pata, e hoʻāʻo i nā jam kāhāhā e like me ka tōmato ʻōmaʻomaʻo a i ʻole ka rose. Mahalo nui nā keiki i nā mea ʻono ʻaʻole mākou e kānalua!
• - Inā paʻakikī ka lawe ʻana i ka waiū, e hoʻololi i ka hui ʻana i kāna cereals (unsweetened) me ka liʻiliʻi Swiss a i ʻole ka liʻiliʻi liʻiliʻi a hoʻohui i ka meli.
• - E hana i ka palaoa Farani a hoʻohui i nā hua hou a i ʻole nā ​​​​hua maloʻo (raspberries, ʻāpana peach, rhubarb compote, etc.): he ʻaina kakahiaka piha kēia!
• - No ka hoʻololi ʻana, e lawelawe me kahi keke i hana ʻia i ka home a i ʻole brioche huaʻai, hou a i ʻole ka hau, e hoʻomoʻa i ka yogurt hoʻoulu ʻia!

ʻO ka makahiki kakahiaka ma ka makahiki

"Mai ka 4 a hiki i ka 6 makahiki, pono ke keiki i 1 calories i kēlā lā i kēia lā, a mai 400 a i 7 mau makahiki, pono ʻo ia i 9 calories i kēlā me kēia lā", wehewehe ʻo Magali Nadjarian, meaʻai meaʻai.

No nā keiki ʻekolu makahiki, i ka loaʻa ʻole o kahi kīʻaha, ʻo ka ʻōmole 250 ml o ka waiū semi-skimmed a i ʻole ka waiū bipi holoʻokoʻa a i ʻole ka waiū ulu hoʻonui i kūpono. E hoʻohui ʻia kēia 50 g o nā cereals: hāʻawi lākou i kahi hapa nui o ka ikehu e pono ai no ke kakahiaka, calcium a me ka liʻiliʻi o nā lipids. A no ka hoʻopiha ʻana i ka papa kuhikuhi, hoʻohui mākou i kahi aniani o ka wai hua a me kahi ʻāpana hua.

"Hiki ke hoʻololi ʻia ke kīʻaha liʻiliʻi o ka waiū e ka yogurt, kahi Swiss liʻiliʻi o 60 g a i ʻole ʻelua o 30 g, 3 punetēpē o ka cheese cottage a i ʻole 30 g o ka cheese (e like me Camembert)", ʻōlelo ʻo Magali Nadjarian.

No 6-12 mau makahiki, Pono e hoʻolakoʻia ka 55% o ka ikehu i ka hapa mua o ka lā no ka meaʻoi aku ka maikaʻi o ka assimilation.

Mākaukau-e-hoohana cereals kōkua maikaʻi i ka hoʻokō ʻana i nā pono meaʻai o nā keiki a me nā ʻōpio. ʻO ka mea hope, i ka ulu piha ʻana, ʻaʻole e haʻalele i nā huahana dairy a ʻo ka ʻai ʻana o 1 mg o ka calcium i kēlā me kēia lā. ʻO ka cereals kahi ala maikaʻi e hoʻolaha ai i kā lākou ʻai. Akā hiki i kekahi o lākou ke loaʻa i kahi kiʻekiʻe o ke kō.

Madeleines, brioches a me nā berena kokoleka ʻē aʻe, momona loa, pono e pale ia. ʻO ka toast buttered, momona i ka momona, pono lākou e hoʻopau ʻia i ka haʻahaʻa: hoʻokahi a ʻelua paha mau ʻāpana berena ma muli o ka makahiki. "Ua lawa kahi lawelawe liʻiliʻi o 10 g o ka pata palahalaha no ka hoʻolako ʻana i ka huaora A, maikaʻi ia no ka ʻike. He meaʻai leʻaleʻa ka Jam i loko o ke kō wale nō no ka mea ua luku ʻia ka huaora C o nā hua mua i ka wā kuke ʻana, pono e kaupalena ʻia kona nui ", ʻōlelo aʻe ʻo Magali Nadjarian, ma mua o ka hoʻohui ʻana i ka meli i hana ʻia i nā ʻakika maʻalahi a me kāna nui nui. ʻO ka fructose kahi laxative haʻahaʻa ".

ʻO ka hope no nā hua ʻai hua, paipai ka meaʻai meaʻai e koho i nā mea "ʻaʻole i hoʻohui ʻia ke kō" a ʻoi aku ka maikaʻi o ka ʻomi ʻana i nā ʻalani, "ma ke ʻano o ka inu ʻana i ka wai ma hope koke o ke kaomi ʻana no ka mea ua luku ʻia ka huaora C i ka mālamalama". E mālama ʻia no nā gourmets me ka wikiwiki ʻole.

ʻO kekahi mau ʻōlelo aʻoaʻo e hoʻoulu i ka makemake o kāu keiki:

E hoʻonohonoho i kahi papaʻaina nani i ka lā ma mua me nā ʻoki ʻoki, nā ʻuʻu a me kahi kīʻaha ʻakaʻaka e hauʻoli ai ka ʻai ʻana i ke kakahiaka.

E ala i kāu keiki 15 a 20 mau minuke ma mua i loaʻa iā ia ka manawa no ka ʻaina awakea leʻaleʻa a hāʻawi iā ia i kīʻaha wai a i ʻole wai huaʻai e hoʻoulu ai i kona ʻai.

Hoʻokaʻawale i nā huahana waiu, inā hōʻole ʻo ia i ka waiū: fromage blanc, petit suisse, cheese.

E hoʻonohonoho ma ka papaʻaina nā ʻano kīʻaha leʻaleʻa like ʻole.

Hoʻopaʻa i luna, inā hiki, i ka ʻaina kakahiaka.

Hana i kiʻi pena ʻO nā meaʻai kumu ʻehā, me nā kiʻi no nā kamaliʻi, a e koho ʻo ia no kēlā me kēia o lākou.

Pehea inā ʻaʻole makemake ʻo ia e ʻai i kekahi mea?

E hoʻomākaukau iā ia i kahi meaʻai liʻiliʻi no ka hoʻomaha. E haku i nā sanwiti liʻiliʻi i hana ʻia ma ka home a me nā ʻano ʻano ʻano like me kahi ʻāpana berena sanwiti i hohola ʻia me kahi ʻāpana paʻakai hapalua a i ʻole ka palaoa gingerbread i hoʻopiha ʻia me kahi maiʻa Swiss liʻiliʻi. Hiki iā ʻoe ke hoʻoheheʻe i kahi briquette o ka wai huaʻai maʻemaʻe a i ʻole ka compote me kahi ʻōmole liʻiliʻi o ka yogurt wai i loko o kāu ʻeke.

E haʻalele

– nā pahu kokoleka ikehu. Loaʻa iā lākou nā mea momona a me nā kō. He kiʻekiʻe loa lākou i nā calorie a ʻaʻole lawe mai i kahi manaʻo o ka satiety.

- nā nectars hua ʻono loa

- nā wai ʻono. Ua ʻono loa kekahi a ua maʻa nā ʻōpio i ka ʻono ʻono.