1 - Keʻai nei kāu kaikamahine i kahiʻaina awakea?
Pehea ka olakino i nā meaʻai e mālama ai no kāu mau keiki?
Keʻike nei au, pono e mālama nā papahana awakea i nā papahana kūpono - a hoʻopiʻi hoʻi ināʻaʻole lākou -ʻoiai,ʻaʻole e pono ke kaulike i ka meaʻai mai ka home mai?
ʻO kahi noiʻi noiʻi i paʻiʻia i ka makahiki 2014, uaʻikeʻia ka Journal of the Academy of Nutrition and Dietetics e loaʻa ana i kahi hapahā o nā kula awakea i laweʻia mai ka home mai i ka 3 o 5 mau laulā ākea o ka pono kūpono. No laila, aia he 75 pakeneka o nā keiki kula eʻai ana ma lalo o nā mea'aiʻaiʻai i laweʻia mai ka home.
ʻIke wau i hoʻokahi mea āu e kū'ē nei - eʻai paha kāu mau keiki i ka mea awakea maikaʻi? Manaʻo wau e makemake paha lākou, akā hiki ke hoʻolālā i ka manawa no ka meaʻai meaʻai e hoʻohana ai i nā loli nui.
Akā,ʻaʻole ponoʻoe i ka hoʻopihapiha pihaʻana i nā lumi awakea o kāu mau keiki - e ho'āʻo wale i kahi mau mīkini maʻalahi no kaʻoiʻana o kaʻoihana awakea.
2 - Mīhini # 1: Ka Paʻi Pōʻalima Loa Ma kahi o ka Pōpō Ake
ʻO nā kohu leʻaleʻa kekahi o nā meaʻai meaʻai no kaʻaina awakea no ka mea he maʻalahi hiki iā lākou ke hana, maʻalahi ke hali, a keʻono lākou i ka maikaʻi. Ināʻoe e hana nei i nā mea'alawī me ka palaoa keʻokeʻo, ua hiki i ka manawa no kahi loli - hele me ka palaoaʻai āpau e hoʻonui ai i kaʻai o kāu keiki (makemake nui lākou).
Nui nā'ōhi palaoa a pau e koho i ka palaoa a me ka palaoa a me nā'ōwili'ōpala a pau loa. (E nānā i ka 100% o ka palaoa piha a iʻole 100% o ka palaoa ma luna o ka palaoa. lepili).
Inā makemake nui kāu mau keiki i ka palaoa o ka palaoa piha, eʻimi i ka palaoa palaoa keʻokeʻo. He meaʻai ka meaʻai e like me ka palaoa mau loa, akā,ʻoi aku ka maʻalahi i ke kele a me keʻano. Malia paha he ala maikaʻi e hōʻiliʻili i nā meaʻai i ka meaʻai i nā kīʻaha holoʻokoʻa.
3 -'Ōpili # 2: Pākiʻi Kūʻokoʻa Ma kahiʻole o Greasy Potato a me nā Chips Chips
Hiki ke hele maikaʻi nā meaʻeleʻele me ka sanwui,ʻaʻole anei? Hōʻoluʻoluʻo Raw e like me nā kāloti pēpē aiʻole i nā lālā o nā mea loloa me kahi liʻiliʻi liʻiliʻi paha,ʻo ia ka ala ola loa e hele ai, akā ināʻaʻole i hoʻomākaukau kāu keiki no kēlā loli nui, e ho'āʻo i nā mīkini'āhi palaoa a me nā pīkī pita. E nānā aku i kahi'ūpīʻai i kāu hale kūʻai - a maikaʻi paha, ma ka māheleʻai meaʻai. Hiki iāʻoe keʻimi i nā mea kālaiʻia a me nā pēpē i hanaʻia mai nā'eala, nāʻuala, a me nā huaʻai. Akā e mālama i ka maka ma nā kaha liʻiliʻi no ka mea, ua kiʻekiʻe kekahi mau makamua i ka sodium.
4 - Mīkini # 3:ʻAla palaoa a iʻole i kāluaʻia i ka'ōpū no kaʻaiʻana i ka meaʻai
ʻO ka meaʻai maʻamau ka meaʻai i komo i ka sanwona i hoʻouluʻia me ka sodium, nā mea hana'ē aʻe, a me nā momona momona. Hana i kahi koho maikaʻi a hoʻohui i kekahi meaʻai lean i nā lunches o kāu keiki me kekahi mau mea umauma mīpala .
E like me ke komoʻana i ke ahi (hoʻomaʻamaʻaʻia ia mea ma ka minuke kula) a ma keʻano he kumu kumu mua o ka sanwī. He mea maʻalahi ka loaʻaʻana o nā umauma manona a me nā meaʻeleʻeleʻole ma ka hale kūʻai. Eʻoki wale ia mau mea i ka umu, a ua mākaukau lākou e hele.
A iʻole, inā e lawelawe anaʻoe i ka moa (aiʻole ka pipi) no kaʻaina awakea, e mālama i kekahi mau meaʻaiʻole no kaʻaina awakea o ka lā aʻe.
5 - Mīkini # 4:ʻO ka Fresh Fruit Ma kahi o kahi Cupcake
Loaʻa ka hapa nui o nā keiki (a me nā mākua) i ka mark ma ka huaʻai a me kaʻaiʻana aʻo kaʻaina awakea ka manawa kūpono e hoʻoponopono ai. E hoʻokuʻu i ka pupuhi a iʻole ka mea hānai a me ka huaʻai hua e like me ka meaʻai.
ʻO nā huaʻoluʻolu maikaʻi a me ka maikaʻi e pili ana i nā hua wainaʻole, Clementines, strawberries a me nā lālā. E mālama iā lākou i loko o kahi ipuʻoihana paʻakiki iʻole lākou e loaʻa i ka squished. Hiki maikaʻi nā kumu waina - hiki paha e hana i kāu hui pono me nā hua waina, nā nati, nāʻanoʻano, a me nā'ōleʻaʻono o kāu keiki. Hiki keʻaiʻia e like me ka meaʻai i ka manawa awakea a iʻole iʻaiʻia e like me kahi'ā'ā awakea o ke kakahiaka.
ʻO kekahi manaʻo maikaʻi maikaʻi'ē aʻe? Nā kīʻaha kapu hoʻokahi o ka yogurt.
6 - Maʻemaʻe # 5: Ka wai ma kahi o nā meaʻono
ʻO kaʻaila sodoma a me nā mea inuʻona'ē aʻe he mau kiʻekiʻe wale nō i nā calories me ka liʻiliʻiʻole i ka waiwai kūpono. ʻAʻole ka wai i nā calories. Akā ināʻaʻole kāu keiki e makemake i ka wai kūmole, hiki iāʻoe ke hana i ka jazz me ka huaʻala i kālaiʻia - lemon, lime, keloni, alani, nā huaʻakoʻa. Hiki paha i nā keiki hele aku ke makemake i ka hoʻohuiʻana o nā mīmakau a iʻole ka basil.
Ināʻo ka fizz ke makemake o kāu keiki, a laila e hoʻolako i kahi'ōmole o ka waiʻala me kahi meaʻono. E heluhelu pono i nā lepili, akā, no ka mea, uaʻonoʻia kekahi 'wai huaʻona me ke kō.
ʻO nā meaʻaiʻona'ē aʻe e komo ana i ka waiū, soy a waiʻona almond, a me ka wai hua 100%.
Hiki ke hoʻopili i kēia mau momona i nā lā lunakā keiki a kāu keiki - e mālama pono i kaʻai pono a me nā mea palaho e mālamaʻia ana ma ka mahana kūpono a hiki i ka manawa awakea.
> Puna:
> Hubbard KL, Pono A, Eliasziw M, Folta SC, Goldberg J. "He mea i loko o nā'ōkua o ke keiki:ʻO nā meaʻai i laweʻia mai kahi home." Hōʻikeʻikeʻo J Acad Nutr. 2014 Jul 15. Hoʻokomo iā'Apila 14, 2016. http://www.andjrnl.org/article/S2212-2672 (14)00551-6/abstract