Ua lohe mākou a pau - ʻo ka nui o nā keiki ma ʻAmelika i ʻike ʻia he obese ua piʻi aʻe i nā makahiki he kanakolu i hala. I ka makahiki 1970, hoʻokahi wale nō keiki i loko o ka iwakālua ka nui o ka momona, ʻoiai ke hōʻike nei ka noiʻi hou i kēia lā ua piʻi ʻekolu ka nui o nā keiki me kēia pilikia. ʻOi aku ka pilikia o nā keiki obese i ka ulu ʻana o nā ʻano maʻi i manaʻo mua ʻia e hiki mai i nā pākeke wale nō. ʻO kēia nā maʻi e like me ka maʻi diabetes type XNUMX, metabolic syndrome, maʻi maʻi puʻuwai. Pono kēia mau ʻikepili weliweli e paipai i nā mākua e mālama pono i ka ʻai a me ka nohona o kā lākou mau keiki. Pono nā ʻohana e hoʻomaopopo i nā kumu e hoʻoulu ai i ka momona o ke keiki i hiki ai iā lākou ke hoʻomohala i nā hana olakino mai ka wā kamaliʻi.
He holomua loa nā ʻohana meaʻai i ka pale ʻana i ka momona o nā kamaliʻi. Hōʻike nā haʻawina i nā mea ʻai meaʻai, nā keiki a me nā pākeke, ʻoi aku ka wīwī ma mua o kā lākou mau hoa ʻaʻole meaʻai. Ua ʻōlelo ʻia kēia ma ka ʻōlelo a ka American Dietetic Association (ADA), i paʻi ʻia ma Iulai 2009. ʻO ka hopena o ka hopena, ʻo ka ʻai meaʻai meaʻai maikaʻi i manaʻo ʻia he olakino maikaʻi loa, aia nā meaʻai āpau e pono ai a hāʻawi i ka ka pale ʻana a me ka mālama ʻana i kekahi mau maʻi, e like me ka maʻi puʻuwai, ka momona, ke kiʻekiʻe, ka maʻi maʻi XNUMX type, nā neoplasms malignant.
Eia nō naʻe, paʻakikī ka ulu ʻana o ka momona o nā kamaliʻi a ʻaʻole ia he hopena pololei o hoʻokahi a ʻelua mau mea maʻamau, e like me ka inu ʻana i nā mea inu sugary a i ʻole ke nānā ʻana i ka TV. Aia ke kaumaha ma luna o nā kumu he nui i ka wā o ka ulu ʻana o ke keiki. No laila, ʻoiai ʻo ka ʻōlelo a ADA e ʻōlelo nei he mea nui ka meaʻai meaʻai i ka pale ʻana i ka momona o nā kamaliʻi, aia kekahi mau hana hou e hiki ke lawe ʻia e hōʻemi hou i ka pilikia o ka momona o nā kamaliʻi.
Hoʻomaka ka momona ke hoʻopau ʻia ka nui o nā calorie a liʻiliʻi ka lilo. A hiki i kēia ke hana inā he poʻe meaʻai nā keiki a ʻaʻole mea kanu. Hiki ke loaʻa nā koi mua no ka ulu ʻana o ka momona ma kēlā me kēia pae o ka ulu ʻana o ke keiki. Ma ka hoʻomaopopo ʻana i nā kumu e hiki ai ke kōkua i ka momona o ka wā kamaliʻi, e mākaukau nā ʻohana e hana i ka koho maikaʻi loa.
hāpai keiki
ʻO kahi kaʻina hana koʻikoʻi o ka ulu a me ka ulu ʻana i loko o ka ʻōpū, ʻo ia ka manawa koʻikoʻi e kau i ke kumu no ke olakino o ke keiki. Nui nā ʻanuʻu e hiki ai i nā wahine hāpai ke hana e hōʻemi i ka pilikia o kā lākou mau keiki e ulu i ka momona ma hope o ke ola. ʻO ka manaʻo nui o ka noiʻi ʻepekema ma kēia wahi ʻo ia nā mea e pili ana i ke kaumaha o nā keiki hānau hou, ʻoiai ʻo nā keiki i hānau ʻia he liʻiliʻi a nui loa paha ka piʻi ʻana o ka momona ma hope. Inā maikaʻi ʻole ka ʻai ʻana o ka makuahine i ka wā hāpai, hoʻonui kēia i ka pilikia o ka hānau haʻahaʻa.
A inā ʻoi aku ka nui o ka ʻai ʻana o ka makuahine i nā ʻakika a i ʻole nā momona, hiki i kēia ke alakaʻi i ka paona pēpē nui loa. Eia kekahi, ʻoi aku ka nui o ka pilikia o ka ulu ʻana o ka momona i nā keiki i puhi ʻia e ka makuahine i ka wā hāpai a i ʻole ke kaumaha ma mua a i ka wā hāpai. Hiki i nā wahine hāpai a me ka poʻe e hoʻolālā wale nei i ka hāpai ʻana ke kūkākūkā me nā meaʻai meaʻai ʻoihana e hana i kahi meaʻai meaʻai e hāʻawi i nā calorie, nā momona, nā protein, nā huaora a me nā minela.
ʻO ka kamaliʻi
Ua hōʻike ʻia nā haʻawina he nui nā keiki i hānai ʻia i ka wā kamaliʻi e liʻiliʻi ke kaumaha. Ke ho'āʻo nei nā kānaka ʻepekema e noʻonoʻo i ke kumu o kēia. Malia paha he kuleana nui ka lakio meaʻai kūikawā o ka waiū umauma i ke kōkua ʻana i nā pēpē e loaʻa i ke kaumaha maikaʻi loa i ka wā kamaliʻi a mālama ʻia ma hope.
I ka wā e hānai ai, ʻai ka pēpē e like me kona makemake, e like me ka mea e pono ai e māʻona i kona pōloli. I ka hānai ʻana, hilinaʻi pinepine nā mākua i nā ʻike maka (e like me ka ʻōmole puka) a, me ka manaʻo maikaʻi, paipai i ka pēpē e inu i nā mea a pau o ka omole, ʻoiai ʻo ka pōloli o ka pēpē. No ka mea ʻaʻole like nā ʻike maka o nā mākua i ka wā e hānai ai lākou, e nānā nui lākou i ka makemake o ke keiki pēpē a hiki iā lākou ke hilinaʻi i ka hiki o kā lākou pēpē e hoʻoponopono iā ia iho i ke kaʻina hana o ka pōloli.
ʻO kekahi pōmaikaʻi ʻē aʻe o ka hānai ʻana, ʻo ia ka hoʻoili ʻia ʻana o nā mea ʻono mai ka mea a ka makuahine e ʻai ai i ke pēpē ma o ka waiū umauma (e laʻana, inā ʻai ka makuahine hānai i ke kāleka, e loaʻa i kāna pēpē ka waiū kālika). He mea ʻē paha ia, akā, he mea koʻikoʻi loa kēia ʻike no nā keiki, no ka mea, e aʻo ana e pili ana i nā makemake ʻono o ko lākou ʻohana, a kōkua kēia i nā pēpē e ʻoi aku ka ʻike a me ka hoʻokipa ʻana i ka hānai ʻana i nā mea kanu a me nā cereals. Ma ke aʻo ʻana i nā keiki liʻiliʻi e ʻai i nā meaʻai olakino, kōkua nā mākua a me nā mea mālama iā lākou e pale i nā pilikia nui i ka wā kamaliʻi a me ka wā kamaliʻi. ʻO ka hānai ʻana me ka nui o nā meaʻai i loko o ka ʻai a ka makuahine i ka wā lactation e kōkua i ka pēpē e hoʻomohala i kahi ʻono no nā meaʻai olakino a mālama i ka piʻi ʻana o ke kaumaha maʻamau i ka wā kamaliʻi a ma waho.
ʻO nā keiki a me nā'ōpio
Ka nui o ka lawelawe ʻana
Ua hoʻonui ʻia ka nui awelika o nā meaʻai i hoʻomākaukau ʻia ma ka hapa nui o nā hale kūʻai a me nā hale ʻaina i nā makahiki i hala. No ka laʻana, he iwakālua mau makahiki i hala aku nei he 3 ʻīniha ke anawaena o ka bagel awelika a he 140 calories kona, aʻo ka awelika bagel o kēia lā he 6 ʻīniha ke anawaena a he 350 calories. ʻAi nui nā keiki a me nā mākua ma mua o ka mea e pono ai, me ka ʻole o ka pōloli a me ka nui o nā calorie a lākou e puhi ai. Pono e aʻo iā ʻoe iho a me kāu mau keiki i ka nui o ka nui.
Hiki iā ʻoe a me kāu mau keiki ke hoʻololi i kēia kaʻina hana i mea pāʻani ma ka loaʻa ʻana mai o nā hōʻailona ʻike no ka nui o nā ʻāpana o nā meaʻai punahele a kou ʻohana.
ʻAi i waho
Ma waho aʻe o nā ʻāpana nui, ʻoi aku ka nui o nā hale ʻai wikiwiki e hāʻawi i nā meaʻai i ʻoi aku ka nui o ka calorie, ka momona, ka paʻakai, ke kō, a me ka haʻahaʻa o ka fiber ma mua o nā meaʻai i hoʻomākaukau ʻia e ka home. ʻO ia ke ʻano inā ʻai kāu mau keiki i kekahi o kēia mau meaʻai, ke holo nei lākou i ka pilikia o ka loaʻa ʻana o nā calorie ma mua o ka pono.
Inā paʻakikī ka papahana o kou ʻohana i ka hana ʻana i nā meaʻai i kuke ʻia i ka home, hiki iā ʻoe ke hoʻohana i nā meaʻai i mākaukau ʻia a semi-prepared mai ka hale kūʻai. Hiki iā ʻoe ke mālama i ka manawa, ʻaʻole i ke olakino, ma ke kūʻai ʻana i nā ʻōmaʻomaʻo i holoi mua ʻia, nā mea kanu ʻokiʻoki, pickled tofu, a me nā cereals koke. Eia kekahi, i ka ulu ʻana o kāu mau keiki, hiki iā ʻoe ke kōkua iā lākou e aʻo pehea e hana ai i nā koho meaʻai olakino ma kā lākou hale ʻai punahele.
Nā mea inu ʻono
Hoʻohana ʻia ka huaʻōlelo "mea inu ʻono" e kuhikuhi ʻaʻole wale i nā ʻano mea inu ʻoluʻolu, aia pū kekahi wai hua ʻaʻole 100% kūlohelohe. ʻO ka hoʻonui ʻana i ka inu ʻana i nā mea inu ʻono e pili pono ana i ka piʻi ʻana o ka nui o ka momona. ʻO ka syrup i hoʻohana ʻia e ʻono i ka hapa nui o kēia mau mea inu hiki ke kōkua i ka piʻi paona. Eia kekahi, inu nui nā keiki inu ʻono i nā mea inu maikaʻi. E paipai i nā keiki e inu i ka wai, ka waiu soy, ka momona haʻahaʻa a i ʻole ka waiū skim, 100% wai huaʻai (ma ka liʻiliʻi) ma kahi o ka inu ʻono.
Hoʻohana pilikino
He mea koʻikoʻi ka hoʻoikaika kino maʻamau i nā keiki e kōkua iā lākou e noho kino a mālama i ka ulu olakino. Manaʻo nā Centers for Disease Control and Prevention (CDC) e loaʻa i nā keiki ma kahi o 60 mau minuke o ka hoʻoikaika kino kino i kēlā me kēia lā. ʻO ka mea pōʻino, ʻaʻole hāʻawi nā kula he nui i ka hoʻonaʻauao kino hohonu, a he mau hola wale nō o ka pule i hoʻokaʻawale ʻia no nā haʻawina hoʻonaʻauao kino. No laila, aia ke kuleana ma luna o nā mākua e paipai i kā lākou mau keiki e komo i kekahi ʻano hana kino ma hope o ke kula a me nā hopena pule.
ʻO ke kipa ʻana i nā ʻāpana haʻuki he ala maikaʻi loa ia e mālama ai i ke kino, akā maikaʻi ka hele wāwae maʻamau, nā pāʻani ma waho, lele kaula, hopscotch, kaʻa paikikala, holo hau, hele ʻīlio, hula, piʻi pōhaku. ʻOi aku ka maikaʻi, inā hoʻokele ʻoe e hoʻopili i ka ʻohana holoʻokoʻa i ka hoʻoikaika kino maʻamau, e hoʻolālā i kahi leʻaleʻa hui ikaika. E hana i kahi kuʻuna o ka hele pū ʻana ma hope o ka ʻaina ahiahi a i ʻole ka hele wāwae ʻana i nā paka kūloko i nā hopena pule. He mea nui ka pāʻani pāʻani waho me nā keiki a lilo i kumu hoʻohālike maikaʻi i ka wā e leʻaleʻa ana i ka hoʻoikaika kino. ʻO nā pāʻani hui waho e hoʻohui iā ʻoe a kōkua i ka hoʻomaikaʻi ʻana i ke olakino o kou ʻohana.
ʻO ka manawa pale a me ke ola maʻamau
Ma muli o ka hiki ʻana mai o nā ʻenehana kūpono hou, hoʻonui ka manawa o nā keiki i mua o nā TV a me nā kamepiula a me ka liʻiliʻi o ka manawa no ka hana kino. ʻO ka manawa i hoʻohana ʻia i mua o ke kīwī a i ʻole ka pale kamepiula e pili ana i ka momona o nā kamaliʻi ma nā ʻano like ʻole:
1) ʻaʻole ʻeleʻele nā keiki (ua ʻike ʻia kahi haʻawina he haʻahaʻa haʻahaʻa loa nā keiki i ka wā e nānā ana i ka TV ma mua o ka wā hoʻomaha!),
2) aia nā keiki ma lalo o ka mana o ka hoʻolaha ʻana i nā meaʻai, ʻo ka meaʻai nui i ka momona, ka paʻakai a me ke kō,
3) Makemake nā keiki e ʻai i mua o ke kīwī i nā kīʻaha kiʻekiʻe-calorie, e alakaʻi ana i ka nui o ka calorie i ka lā. Eia kekahi, he mea nui e hoʻokaʻawale i ka ʻai a me ka noho ʻana i mua o ka pale. Ua hōʻike ʻia nā haʻawina ʻo ka noho ʻana i mua o ke TV a i ʻole kamepiula a me ka ʻai ʻana i ka manawa like e hiki ai i nā keiki a me nā pākeke ke ʻai me ka noʻonoʻo ʻole i ka ʻai a me ka ʻai nui ʻana, no ka mea ua hoʻopilikia ʻia lākou mai ka pōloli a māʻona.
Manaʻo ka American Academy of Pediatrics e kaupalena i ka manawa o nā keiki i mua o ka TV a me nā pale kamepiula i ʻelua hola o ka lā. Eia kekahi, paipai i kāu mau keiki e hoʻokaʻawale i nā manawa ʻai a me ka manawa pale e kōkua iā lākou e pale i ka ʻai ʻole.
moe
ʻOi aku ka nui o ke kaumaha o nā keiki e hiamoe ana ma mua o ka mea i koi ʻia no ko lākou mau makahiki. Hiki i ka hiamoe hiamoe ke alakaʻi i ka pōloli nui, a me ka makemake i nā meaʻai momona a me ke kō, hiki ke alakaʻi i ka ʻai nui a me ka momona. Pono ʻoe e ʻike i ka nui o nā hola e pono ai kāu keiki no ka hiamoe maikaʻi a paipai iā ia e hiamoe i ka manawa.
ʻO ka meaʻai ke kuleana o nā mākua
ʻO ke ʻano o ka ʻai ʻana o kāu keiki e hilinaʻi nui iā ʻoe: he aha kāu koho āu e hāʻawi ai iā ia, ʻo ka manawa hea, pehea ka manawa a me ka nui o ka meaʻai āu e hāʻawi ai, pehea ʻoe e launa pū ai me ke keiki i ka wā ʻai. Hiki iā ʻoe ke kōkua i kāu mau keiki e hoʻomohala i nā ʻano meaʻai olakino a me nā ʻano ma o ke aʻo ʻana me ke aloha a me ka nānā pono i nā pono a me nā makemake o kēlā me kēia keiki.
Ma ke ʻano o nā meaʻai āu e hāʻawi aku ai, e hoʻopaʻa i nā ʻano meaʻai olakino ākea a e maʻalahi i kēia mau meaʻai i nā keiki ma kou home. E mālama i nā huaʻai a me nā huaʻai i ʻoki ʻia a holoi ʻia i loko o ka friji a i ʻole ma ka papaʻaina a kono i kāu mau keiki e koho i kā lākou makemake i ka wā e pōloli ai lākou. E hoʻolālā i mua no nā meaʻai e loaʻa ana nā ʻano mea kanu like ʻole, nā huaʻai, nā kīʻaha holoʻokoʻa, a me nā kumu protein i hoʻokumu ʻia i nā mea kanu.
ʻO ka manawa hea, pehea ka manawa, a me ka nui o ka meaʻai āu e hāʻawi ai: e hoʻāʻo e hana i kahi papaʻai paʻakikī a hoʻāʻo e hui pū ma ka papaʻaina i nā manawa hiki. ʻO ka pāʻina ʻohana kahi manawa kūpono e kamaʻilio me nā keiki, e haʻi iā lākou e pili ana i nā pono o kekahi mau meaʻai, nā kumu o ke ola olakino a me ka meaʻai. Eia kekahi, ma kēia ala hiki iā ʻoe ke ʻike i ka nui o kā lākou ʻāpana.
E ho'āʻo ʻaʻole e kaupalena a hoʻoikaika paha i kāu mau keiki e ʻai, no ka mea, hiki i kēia hana hānai ke aʻo i nā keiki e ʻai inā ʻaʻole lākou pōloli, e alakaʻi ana i kahi maʻamau o ka ʻai nui ʻana me ka pilikia o ke kaumaha. ʻO ke kamaʻilio ʻana me nā keiki e pili ana i ka pōloli a i ʻole ka māʻona e kōkua iā lākou e aʻo e hoʻolohe i ka pono e ʻai a hōʻole paha i ka ʻai ʻana i kēia mau manaʻo.
I ka pili ʻana me kāu mau keiki i ka wā ʻai, ʻo ka mea nui ka mālama ʻana i kahi lewa maikaʻi a leʻaleʻa i ka wā ʻai. Pono e māhele ʻia nā kuleana ma waena o nā mākua a me nā keiki: hoʻoholo nā mākua i ka wā hea, kahi a me ka mea e ʻai ai, hāʻawi i kahi koho, a na nā keiki ponoʻī e hoʻoholo i ka nui o ka ʻai.
Nā mākua i kumu hoʻohālike
Hāʻawi nā mākua i kahi pūʻulu o nā genes a me nā ʻano hana i kā lākou mau keiki. No laila, ʻoi aku ka nui o nā mākua i ke kaumaha ma mua o nā keiki o nā mākua kaumaha maʻamau, no ka mea, hiki i nā mākua momona ke hele i nā genes e predispose iā lākou i ka momona, a me nā ʻano nohona a me nā maʻamau, i kā lākou mau keiki. ʻo ia hoʻi ke kākoʻo i ke kaumaha.
ʻAʻole hiki iā ʻoe ke hoʻololi i kāu mau genes, akā hiki iā ʻoe ke hoʻololi i kou nohona a me kou mau maʻamau! E hoʻomanaʻo, ʻoi aku ka maikaʻi o ka "hana e like me kaʻu e hana nei" ma mua o ka "hana e like me kaʻu e ʻōlelo nei." Ma ka paʻa ʻana i ka meaʻai olakino, ka hoʻomaʻamaʻa a me ka papa moe, hiki iā ʻoe ke hoʻonohonoho i kahi kumu hoʻohālike maikaʻi no ka ʻohana holoʻokoʻa.
Hōʻuluʻulu manaʻo: 10 mau ʻōlelo aʻoaʻo e pale ai i ka momona o nā kamaliʻi i kou ʻohana
1. Hāʻawi i kāu pēpē i ka hoʻomaka maikaʻi loa ma ka mālama ʻana i ka meaʻai olakino a me ke kaumaha i ka wā hāpai; E kūkākūkā me kahi meaʻai meaʻai e hōʻoia i ka hoʻokō ʻana o kāu meaʻai i ka wā hāpai i kāu mau meaʻai e pili ana i nā calorie, nā momona, nā ʻakika, nā protein, nā huaora, a me nā minela.
2. ʻO ka waiū e hoʻoikaika i ka ulu olakino, pane ʻana i ka pōloli, a me ka ulu ʻana o ka ʻono o ka pēpē ma o ka hoʻomākaukau ʻana iā ia no nā ʻano meaʻai paʻa maikaʻi.
3. E aʻo aku iā ʻoe iho a me kāu mau keiki i ka nui o nā ʻāpana e kūpono i nā pono meaʻai kūikawā o kēlā me kēia. E lawelawe i ka meaʻai ma nā ʻāpana liʻiliʻi.
4. E hooikaika e hoomakaukau i ka mea ai kaulike ma ka hale, a ina aole e hiki, e a'o ia oe iho e kuai i na mea'ai moa a ao aku i kau keiki e koho i na mea ai maikai loa ma na hale'ai.
5. E paipai i nā keiki e inu i ka wai, ka waiu momona haʻahaʻa a i ʻole ka waiū skim, ka waiū soy, a i ʻole 100% wai huaʻai ma kahi o nā mea inu ʻoluʻolu.
6. E neʻe hou aku kou ʻohana! E hōʻoia i kāu mau keiki e loaʻa i hoʻokahi hola o ka hoʻoikaika kino kino i kēlā me kēia lā. E hana i nā hana waho i kuʻuna ʻohana.
7. E kaupalena i ka manawa pale o nā keiki (TV, kamepiula a me nā pāʻani wikiō) i ʻelua hola o ka lā.
8. E makaʻala i ka pono o nā keiki no ka hiamoe, e noʻonoʻo i ka nui o nā hola o ka hiamoe e pono ai kāu mau keiki, e ʻike pono i ka nui o ka hiamoe i kēlā me kēia pō.
9. E hoʻomaʻamaʻa i ka hānai "pane", e nīnau i nā keiki e pili ana i ko lākou pōloli a māʻona, e kaʻana like i nā kuleana i ka wā ʻai me nā keiki.
10. E hoʻohana i ke ʻano "hana e like me kaʻu e hana ai" a ʻaʻole "hana e like me kaʻu e ʻōlelo ai", e aʻo ma o nā hiʻohiʻona hoʻohālike o ka ʻai olakino a me ke ʻano hana.