Pehea e hānai ai i nā ʻōpio

No ka ʻōpio ʻoiaʻiʻo maoli nō kēia - pono ʻo ia e hānai pinepine ʻia a hoʻoinu ʻia - pono kahi mea ulu ulu wikiwiki i ka nānā mau a me nā mea kūkulu maikaʻi no nā mākala a me nā iwi.

ʻO kahi manaʻo

I ke au o ka ulu ana i ka metabolism i loko o ke kino o ke kanaka ka mea ʻoi loa, a kumuʻiʻo no ka nui o ke kino o ke kino no nā makahiki ʻōpio e pono ai ma mua o ka makua. I ka ʻoiaʻiʻo, no nā keiki ʻoi aku ka kiʻekiʻe o ka basal metabolism ma mua o nā mākua pū kekahi.

Basal metabolism - ʻo ia ka ʻai ikaika palena iki pono e hānai i ke ola o ka meaola i kahi mokuʻāina o ka hoʻomaha, me ka hoʻokaʻawale ʻana i nā mana o loko a me waho i loko o 12 mau hola ma hope o ka pāʻina ʻana. ʻO ia, ka helu o nā calorie i hoʻolilo ʻia i ka wā e moe mālie ana i lalo a me ka hanu ʻana i ka wā e hoʻokuʻi ka naʻau i ke koko ma o nā veins.

No nā haumāna o ke kula kiʻekiʻe ke kaulike kaulike o nā protein, nā momona a me nā momona i ka papaʻai 1:1:4. He mea kūpono nō hoʻi e ʻōlelo e pili ana i ka ulu wikiwiki ʻana o ka iwi iwi o ka ʻōpio a me ka nānā nui ʻana i ka nui o ka puna. ʻO ka lawe ʻana o ka calcium i ka ʻike o ka phosphore a me ka magnesium. Inā komo kēia mau mea i ke kino i ka nui ʻole, ʻaʻole komo wale ka calcium.

E māʻona nā keiki ka wai - kekahi o nā mea nui o nā kino o ke kino. Ke hoʻomaka nei me nā keiki he 7 mau makahiki e like me nā kūlana paulele i ka 50 ml o ka wai i kēlā me kēia 1 kg o ke kaumaha o ke kino i kēlā me kēia lā - nā mea inu a me nā meaʻai. I kēia mau lula, ʻaʻole e helu ʻia nā mea inu a me nā sachet inu koke. Ma hope o nā mea āpau, i ka hoʻohui i ke kō a me nā kala, ʻaʻohe mea ʻē aʻe.

Ma ke ala no nā kaikamahine ma ka awelika 2,760 ka lawa lawa, a no nā keikikāne - 3160. ʻOiai ʻo ka ʻoiaʻiʻo e hiki i nā ʻōpio ke noʻonoʻo iā lākou iho "plump" a "ʻaʻole lawa ke kino". Eia nō naʻe, ʻo kēia mau "keu" āpau mai kā lākou manaʻo o ka calorie i manaʻo ʻia no ka hoʻopau ʻana i ke kūkulu ʻana i ko lākou kino. ʻOi aku i kēia manawa e hoʻolōʻihi i ka lōʻihi ma mua o ka laulā, ʻaʻohe mea o ke aniani e hōʻike. A ʻo ka hana a nā mākua ke wehewehe i kāu keiki kāne a kaikamahine paha, no ke aha i kēia manawa he mea nui ka meaʻai kūpono.

ʻO ka ʻoiaʻiʻo, ʻaʻole ia he mea hou: ʻoi aku ka liʻiliʻi o ka meaʻai wikiwiki, hoʻohui i ka tiiki a me ka ʻiʻo wīwī. ʻO ka waiū a me nā huahana waiu ka mea maʻamau ke kumu nui o ka puna no nā keiki a me nā ʻōpio. ʻO nā meaʻai a me nā iʻa, pono ke ʻōpio e ʻai i ke kakahiaka, mai ka wā waiwai-protein hoʻonui nā meaʻai i ka metabolism a me ka pīhoihoi. Nā huaʻai (ma ka liʻiliʻi he 250 g o ka lā) a me nā mea ʻai e pono ai, a ma kahi o ka hapalua o nā momona āpau e pono ai nā momona mea kanu.

Eia kekahi ma ke kula kiʻekiʻe ke piʻi wikiwiki nei ke aʻo aʻo. Me ka ʻole o ka papaʻai olakino kaulike a me ka hoʻoikaika kino kūpono e kū ai me ia, ʻaʻole maʻalahi ia.

He aha e hoʻolohe ai?

ʻO kaʻai kūpono ʻole a me ke kūlana nutritional o nā keiki a me ka nele o kekahi mau mea a me nā huaora - nā pilikia maʻamau o ko mākou manawa. No laila, noʻonoʻo ka nele o ka wikamina C a hiki i ka 70 pākēneka o nā keiki, nā wikamina A, B1, B2, ka hao a me ka calcium - 30-40 pākēneka, iodine - a 80 pakeneka o nā keiki. ʻO ka hopena, ʻoi aku ka nui o nā ʻōpio e ʻeha i nā maʻi o ka ʻōnaehana digestive a me ka anemia. A ke hana nei kēia i ka manawa e lilo ai ke kino i nā ikaika no ka ulu ulu!

E hōʻoia me kāu kauka lāʻau e pili ana i nā hoʻomākaukau o ka wikamina paʻakikī - hiki, manaʻo ʻo ia he mea pono e hāʻawi iā lākou no kāu keiki mai ke kula kiʻekiʻe i ka wā hoʻoilo-hoʻoilo.