ʻO ka hāʻawiʻana i nā meaʻai meaʻaiʻole no kouʻohana he mea hikiʻole ke hana, akā, me nā'ōlelo kōkua ponoʻole hiki iāʻoe ke hōʻoki i nā meaʻai a me ka hoʻonaniʻana o kaʻohana iāʻoe.
Pono kaʻikeʻana i ka meaʻai e pono ai ka meaʻai ponoʻole. Ma mua o ko mākou komoʻana i kahi mau mea hoʻomaopopo maʻamau e hiki ai iāʻoe ke'āpono i ka makemake o kekahi, e nānā i nā mea e pono ai lākou e hāʻawi.
ʻO ka hui pūʻana me ka meaʻai meaʻai meaʻai
Hiki i kēlā me kēia keiki ke palekana mai nā meaʻai ma nā mea kanu. ʻOiaiʻoiaiʻaʻole he'aekahi-nui-ākea-definition a pau loa i "meaʻaiʻole," makemakeʻoe e hōʻike i nā kiddos i nā mea kanuʻoi aʻe o Farani.
ʻO kaʻaiʻana i nā mea kanu likeʻole o nā mea kanu e hiki ai ke hoʻonui i ke kōpū a me nā huaora a me nā minela like me nā huaʻa A, C, folate, potassium, a me ka magnesium. Aia i loko o ka mea kanu nā mea kanu nā mea hōʻailona palekana, akā, aia nā meaʻai pono e hiki ke hāʻule ma ke ala.
No nā keiki i ka meaʻaiʻai, kekahi o nā meaʻai nui loa e hoʻokūkū i ka hao no ke koko olakino a me ka momona o ka iwi a me ka lāʻau D. No ka hao:
- eʻimi i ka hao mai ka puʻu, nā lelo, ka hua waina, ka tofu, a me nā kīpala.
- Hiki i ka hanaʻana i ka mea hao hao ke kōkua pū i ka hoʻonui i ka lawe.
- Eʻai i kēia mau mea waiwai hao me ka huaʻai C mai nā hua a me nā wai hua e hoʻonui i ka lilo o ka hao.
- E hele i ke kilo no nā meaʻai, nā meaʻai, a me nā huahana'ē aʻe i hanaʻia me ka hao.
No ka nui o ka momona a me ka lāʻau D:
- E kiʻi i ka'eneka a me ka huaʻa D mai nā hua puaʻa e like me ka waiū momona liʻiliʻi, ke kalo, a me ka paʻakai.
- Eʻimi i nā waiū lawaiʻaʻole e like me ka soy a iʻole ka wai almond inā makemake kekahi o kouʻohana e pale i ka mea hānai.
- Eʻimi i nā kumu hana calcium iʻole e makemake i ka bipi , e like me nā'ōmole'ōuliuli.
Pākuʻi Pīpila
ʻO kekahi o nā nīnau a nā mākua i nīnauʻo ia "pehea e hoʻomaopopo ai i ka loaʻaʻana o nā kinetona i kaʻu keiki / kaikamahine?"ʻO nā keiki i piha 4 a hiki i 8 mau makahiki e koi ana i kahi 20 grams o ka protein i kēlā lā i kēia lā. Ua nui nā kōmole hoʻohuiʻia i nā lāʻau a me nā meaʻai e like me nā legumes a me nā nūna e hāʻawi ana i kahi lālā o nā momona momona a me nā fiber-waiwai waiwai me ka protein muscle-building. Inā hoʻokomoʻia nā hua a me nā waiu a me nā meaʻai lawaiʻa i loko o kaʻai a ke keiki, hiki iā lākou ke kōkua hou aku i ka mea pilikino, aʻo lākou hoʻi ke hāʻawi aku i nā kumu punaeha o ka lāʻau calcium a me ka lāʻauʻo D.
Hiki iāʻoe ke hele (aʻoi aku kaʻoi aku) i kēlā pahuhopu 20 grams i kēlā lā i kēia lā ma kaʻaiʻana i nā meaʻai pū'āinana-waiwai i nā lā a pau. He hua palaoa no ka'ōpōpō (7 grams), he paʻipaʻi me ka 1-cup o ka waiū kulie (8 grams) e like me kahi pōʻa, a me ka ½-cup of rice and beans (8 grams) no kaʻaina awakea e lawe iāʻoe i 23 grams, e like me keʻano.
5 Recipes for Success
ʻO ka meaʻaiʻai meaʻai i ka meaʻai a pau i loko o ka hoʻokōʻia - e hoʻokipa i nā keiki e pili ana i ka kuke a laila e hauʻoli lākou i kaʻaiʻana. E kanu i kahi kīhāpai aiʻole e paʻi i ka mākeke o nā kānaka'āina o ka'āina no ka hāʻawi aku iā lākou i ka noʻonoʻo i kahi o ka mea i loaʻa. Hōʻike i nāʻano koho likeʻole a hikiʻole iā lākou ke kōkua akā makemake e ho'āʻo a ho'āʻo i nāʻano likeʻole o nā mea kanu e mōhai aku.
1) HōʻaikaʻiʻAiʻo Cicent
ʻO nā nūlū kekahi o nā kōleo'enela kiʻekiʻe loa e hiki iāʻoe ke loaʻa. Hoʻopihaʻia nā'ōmole gula i nā antioxidants e like me ka lutein no nā maka maka me omega-3 momona no kahi lolo maikaʻi. E hana i kēia meaʻai maʻalahi no kaʻaina kakahiaka a he lumiʻahaʻaina wikiwiki paha.
E lawelawe i 1
- 2 hua nui
- ¼ ka mea 'ai loa i ka lau' ai (pepa 'uli, broccoli,' aila, hamoha)
- 2 punetēpuni i ka launiʻu
- Kosher paʻakai a me ka pepaʻeleʻele
Hoʻopili i kahi skillet liʻiliʻi liʻiliʻi ma luna o ka mahana wela a me ka pīkī me ka mea'alakekeʻole. I loko o kahi kīʻaha, nā hua a me nā manawa hulu me ka paʻakai a me ka pepa.
E hoʻomohui i nā hua a me nā huaʻai i ka pan a scramble no kahi 1 minute. E hoʻomoʻa i ka kahi a hoʻomau i ka hōʻalu mālie a hiki i ka momona o nā hua a hoʻomaloʻoʻia ka wai.
2) Quinoa Huamata
ʻO kēia meaʻai nui kahi kūʻaiʻana i nā meaʻai nui, no ka mea, ua hoʻopihaʻia me ka fiber, ka hao, ka'ōpala, a me ka magnesium. Hiki ke hoʻomākaukauʻia nā quinoa e like me ka huapalapa akā ua hoʻopihaʻia ka mīkini i ka pilikino. Eʻoliʻoli no kaʻaina awakea a iʻole kaʻaina ahiahi i hoʻouluʻia me nā meaʻai hou, kahiʻailaʻoliva, a me nā'ōpala'ohiʻona no kekahi o nā kulu. Hoʻolālā nā mea hoʻolimalima i kaʻaina awakea lunchbox.
3) Broccoli i hanaʻia a me Tofu Stir-Fry
Hiki i ka puʻu o nā meaʻai likeʻole me ka haʻalulu hiki ke hoʻonāukiuki i ka mea'ōpiopio eʻai a hiki paha ke hōʻemi iā lākou mai ka ho'āʻoʻana. E ho'āʻo e hoʻokaʻawale i nā mea ma luna o ka pāpale, e like me kēia hana. Hāʻawiʻia ka'alapili me ka'aliki laiki a me nā noodle laiki no kaʻaiʻana.
Hana 2
- ½ a paʻa hou i kaʻupena (7 'auneke)
- 2 punetēpē kalo canola, i māheleʻia
- 2 punetēpē kaʻaila-soy kaʻina, i māheleʻia
- 1 teaspoon me ka'ōniu
- 3 'ai nā kīʻaha broccoli
ʻO ka umuʻeleʻele i 425F. E kaomi i ka topa i nā'āpana bite a kauʻia ma kahi kāwele pepa; e kaomi mālie e hoʻohemo i ka wai nui. E kau i ka tofu ma kahi pan pan, e hoʻokuʻu me 1 punetune i kēlā me kēlā mela o kaʻaila Canola a me ka meaʻono, a hoʻoulu maikaʻi i ke kapa.
E kupa no 20 a 25 minuke (e huli ana i kekahi manawa), a hiki i ka'ōmole gula. Noho kaʻaila i kaʻaila i loko o kahi palepale nui a wok paha, e hoʻoulu ai i ka hānai, a hiki i ka kuke no kahi o 25 maukona. E hoʻomoʻi i ka policoli a me ka hoʻomana soy. Hoʻokumuʻia a hiki i ke kukeʻana o ka broccoli (e pili ana i 7 mau minuke).
4) Pākī Pāʻalu
Makemake nā keiki e komo i ka pāʻina a me kahi pā kīʻaha pīpī kahi meaʻoluʻolu e loaʻa ai nā lima liʻiliʻi i ka hui ma kaʻainaʻaina. ʻO kahi o nā mea maikaʻi loa e pili ana i kēia mau'ōhū, hiki keʻaiʻia i mua. E ho'āʻo i kēia meaʻai no nā kīʻaha o kaʻaila hikiʻole iʻole e waiho wale i nā kīʻaha o nā pīni, ka mea i kālaʻiʻia, nā huaʻakai puaʻa, kaʻawaʻawa, salsa, a me ka Greek Greg.
5) Hummus Platter
Eʻohi i ka'ōmole nani o nā hua'alaina, nāʻoliva, ka pita'ōpiopio a pau, a me nā keke āiki a me kekahi mau kieko liʻiliʻi liʻiliʻi a ua hōʻiliʻiliʻoe i ka meaʻai maikaʻiʻole me ka lepoʻole o ka ipu hao. Hāʻawiʻo Hummus i nā momona a me nā momona maikaʻi, no laila e hoʻoikaika i ka paʻi mānoanoa a me nā papaʻalo. Hiki ke hana i ka hummus mai nāʻanoʻano'ēʻaha likeʻole a hiki iāʻoe ke hoʻokolohua ma ka hoʻonuiʻana i kekahi mau huaʻai e like me kaʻuala, edamame, a me nā beets e like me kēia mea ho'āla no nā meaʻono.