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ʻO ka ʻaina kakahiaka, he meaʻai nui no nā keiki
ʻO ka meaʻai nui loa o ka lā, poina ʻia ka ʻaina kakahiaka i 7% o nā keiki 3-5 mau makahiki. He kiʻi e hōʻoiaʻiʻo ana ʻaʻole i hala piha ka leka ʻoiai nā hoʻolaha ʻike a ke Kuhina Ola e pili ana i ka pono o ka ʻaina kakahiaka piha a kaulike.
No ke aha e ʻai ai i ka ʻaina kakahiaka?
Manaʻo nā ʻoihana olakino e hāʻawi i kāu keiki, me ka ʻole o kona mau makahiki, i ka ʻaina kakahiaka piha.
ʻO kēia ʻai, ʻo ka mua o ka lā, e wāwahi i ka manawa hoʻokē ʻai mai 10 am a 13 pm ma muli o ka makahiki o ke keiki. I ka pō, puhi ke kino ma kahi o 600 calories a pono ke keiki e ulu ana i ka ikaika.
Ua hōʻoia ʻia i ka ʻole o ka ʻaina kakahiaka, ʻoi aku ka kiʻekiʻe o ka ʻai ʻana i ka momona i nā meaʻai ʻē aʻe o ka lā ma mua o ka maʻamau. ʻOiaʻiʻo, i ka hola 10, hiki mai ka pamu a me ka nibbling pū kekahi. Hiki i kēia ʻano ke alakaʻi i ke kaumaha.
Ua hoʻopili pū kekahi mau haʻawina i ka ʻaina kakahiaka i ka hana cognitive a me nā mana hana. Hoʻemi ʻia kēia ma muli o ka nele a i ʻole ka lawa ʻole o ka ʻai mua. Ua hana ʻia nā ʻike like no ka helu noʻonoʻo, hana i nā hana maʻalahi, a i ʻole ka hoʻopaʻanaʻau ʻana.
No laila, he meaʻai nui ka ʻaina kakahiaka no ke kino a me ka ʻuhane.
He meaʻai kaulike
No ka pale ʻana i ka ʻai ʻai i ka hola 10 am, ʻaʻohe mea e paʻi i ka ʻaina kakahiaka piha me kekahi mau mea pono:
- 1 huahana waiu : ka waiu, yogurt a i ʻole ka paʻakai. Hāʻawi ia i ka protein, calcium, vitamina A, B2 a me D. Hiki iā ʻoe ke hāʻawi e hoʻohui i ka yogurt, ka meli, a i ʻole ka pauka kokoleka i ka waiū.
- 1 hua palaoa : berena, rusks a palaoa paha. Loaʻa i nā huaʻai, nā cereals nā huaora, nā minerala a me ka hao. Hiki iā lākou ke hoʻopau ʻia i ka huahana dairy, i loko o ke kīʻaha o ka waiū a i ʻole ka cottage cheese no ka laʻana. ʻOi aku ka maikaʻi o ke koho ʻana i nā cereals ma ke ʻano o ka mueslis, ʻaʻole ʻono.
– 1 mea inu wela a anu, e hoʻomaʻemaʻe i ke kino. Hiki ke lawe ʻia ke kīʻaha waiu maʻamau i ka mahana a i ʻole ke anu, ma muli o ka ʻono. Hiki i ka poʻe ʻelemakule, a puni ka wā ʻōpio, ke ʻike i ka ʻono o ke kī i ke kakahiaka. E ʻai i nā haʻahaʻa haʻahaʻa, ʻo ia kekahi o nā mea inu wela e hoʻomaka ai i kahi lā hou.
- 1 hua hou, kahi inu wai maʻemaʻe a i ʻole compote, e kaulike i ka meaʻai a hāʻawi i nā mea mineral pono. No ka hoʻomaka hou ʻana i nā pāpale huila, ʻaʻohe mea e paʻi i ka hua e hoʻopaʻa i nā huaora. Inā hiki iā ʻoe, e kaomi iā lākou i kahi wai hou maʻemaʻe i ke kakahiaka, e noi hou lākou!
Mālama kēia ʻaina kakahiaka i ka 20 a i ka 25% o ka lawe ʻana i ka ikehu i kēlā me kēia lā ma ka hoʻohui ʻana i nā ʻakika maʻalahi, paʻakikī a me ka protein. He haʻahaʻa ia i loko o nā lipids a kōkua i ka uhi ʻana i ka calcium, ka hao a me nā pono vitamina. Mahalo i kēia hāʻawi ikaika a me ka meaʻai, hiki i ke kino ke hoʻokō i kāna mau pono a pale i kāu keiki mai ka luhi a me ke koko haʻahaʻa.
E heluhelu pono i nā lepili E pili ana paha cereals, pauka kokoleka a i ʻole nā huahana waiu, he mea nui e heluhelu a hoʻohālikelike i ke ʻano o nā huahana. Hiki ke ʻokoʻa ma waena o nā brands, ʻoi aku ka nui o ke kō i loko o nā cereals kokoleka, e like me kahi noiʻi i paʻi ʻia e 60 miliona mau mea kūʻai. no ka mea, nā huahana paʻakai, ʻoi aku ka maikaʻi o ke koho ʻana iā lākou semi-skimmed, hāʻawi lākou i ka nui o ka calcium a ʻoi aku ka momona ma mua o nā mea āpau. |