Hiki i ke kō ka hana i ke kāpena i nā kino o nā mākua a me nā keiki. ʻO nā'ōpiopio iʻoi aku i ka momona o ka momona ka nui o nā calorie maikaʻiʻole. ʻO ka hopena paha kēia i ka waiwai waiwai a me ka nui o ka hopena no nā maʻi e like me ka nui, ka type 2 diabetes, a me ka maʻi maʻi maʻi. ʻOi nui ka nui o ke kō e hiki ai i ka nui o nā mea momona i loko o ke ake, heʻano i kapaʻiaʻo ka maʻi līpī o ka momona.
Hōʻike kaʻimi e hiki i nā keiki keʻoki i ke kō ke hōʻike wikiwiki i nā hoʻoikaika kino. I hoʻokahi o nā haʻawina, 41 mau keiki liʻiliʻi iʻokiʻia i ke kō no nā lāʻeiwa. Ma ka lā heʻumi, ua loaʻa nā hana kūpono i nā helu o nā ake a me ka pane o ka insulin. ʻOiai he haʻawina liʻiliʻi kēia, e kuhikuhi ana i ka hiki i kaʻokiʻana i nā meaʻono i hiki ke hoʻoikaika koke i ka olakino no nā keiki.
E kiʻi i ka'ōpū ma kahi e lama ai ke kō aʻike i nāʻano'ē aʻe eʻoluʻolu ai i nā meaʻai no nā keiki.
Hoʻopukaʻia
Nui nā mākua e maʻa i ka hoʻomaopopo i kaʻokoʻa ma waena o nā mea hou a me nā suga maoli. Hoʻopiliʻia nā sugars i ka mea i hōʻuluʻuluʻia me he mea hoʻohui. ʻO nā lālā papa heluʻikepili no nā mea like me ka sugar granulated, ka mulina maple, ka syrup kānga kiʻekiʻe, a me ke kō.
Ma keʻano maʻamau, loaʻa nā suga i nā hua a me nā hua puaʻa. ʻO kēia mauʻano sugars e hoʻopili i nā helu ma kahi hōʻailonaʻai akāʻaʻole e heluʻia i loko o nā meaʻai no ka meaʻaʻole lākou i hoʻohuiʻia i ka papahele.
ʻAʻole pili kēiaʻano sugars i ka puʻu o nā calorie maikaʻiʻole i hoʻonuiʻia ke kohi i kaʻai. ʻAʻole e like me nā mea i hoʻonuiʻia, hua a me ka lawai wai hoʻi e hāʻawi i nā meaʻai e like me ka fiber, ka huaora C, ka calcium, a me ka hua malo D.
Ua manaʻo ka FDA e hoʻololi i nā lepiliʻai e hoʻokaʻawaleʻia nā suga ma kahi kaʻawale, no laila hiki iāʻoe keʻike i ka nui o ke kōpaʻa e hoʻohuiʻia i kāuʻai.
Nā Puʻupuʻu Kiko Kiko
ʻO ke kōkoʻolua liʻiliʻi i loko o ke ao o kāu keiki he hikiʻole ke hikiʻole ke kākau i ka manaʻoʻaʻole loa kāu keiki eʻai. ʻO ka manawa pinepine o nā huahana i kūkala maʻamau i nā keiki,ʻo ia ka mea hewa loa, akā, no laila, e nānā i kēia mau meaʻeono mau keiki hānai.
1) Yogurt haʻalulu
ʻO Yogurt ka mea nui o nā suga, kahi hui pūʻia o ka waiū, hua, a me ke kō. E hōʻoia i ka papa inoa ingredient ma nā kāhiko punahele a kāu keiki a me ka huliʻana i nā mea me nā mea'enela nui loa.
2) Saladi Mea Hana
Hiki paha iāʻoe ke kahaha i kaʻikeʻana i ke kinakiʻana o ka sugar i kāu saladi, akā, aia paha ma laila. Ma mua o ke komoʻana i kēlā'ōmole, eʻimi wale i ka wai lemon, kaʻailaʻaila, a me ka paʻiʻana o ka mīmoa no ke kāhuhu maikaʻi a me ke kōpaʻaʻole.
3) Oatmeal i hoʻonuiʻia
ʻOiai he packet o ka'ōpona-cinnamona a me ke kānanaʻulaʻula,ʻikeʻiaʻo ka oatmealʻoi aku ka maikaʻi ma mua o kou makemake. No ka hikiʻana i ka'ōlaʻau ke hana i kahi kakahiaka kakahiaka maikaʻi, hoʻomākaukau i kahi maopopo a hoʻonui i ka'āpana o ka meli, nā hua hou a me nā hua'ōlelo, a me ka mākeke syrup.
4) Snack Snacks
Mai nā'ākena'okena pākīpika e hoʻopili i ka popcorn cheese, ua nui nā'āpala paʻi me nā meaʻala. No ka paleʻana i kēia mau meaʻono i hoʻolālāʻia e ke kohu, hoʻopukaʻia nāʻano'āpana'ōpiopio a me nā pōʻai likeʻole i ka hoʻohaʻahaʻaʻana.
5) Smoothies
Hiki i nā'āpanaʻenehana Frosty ke koho maikaʻi, akā, he nui nā manuahi (ʻo ia hoʻi ka poʻe i puhiʻia ma nā hale kūʻaiʻoluʻolu) i hanaʻia me nā selu, nā makamae, nā wai, a me nā meaʻai'ē aʻe. E hōʻoia i ka lilihi e hana ai a kūʻai aku no kāu mau keiki mai ka meaʻaiʻai āpau.
Hoʻomoʻa i ka meaʻono kūpono i kēia mau inu me ka maiʻa maikaʻi a iʻole i kahi'āpana liʻiliʻi o nā lā i kūlaiʻia-aiʻole iʻelua, e like me kēia kukui maikaʻi i kaʻulu maikaʻi .
6) Nā meaʻala maikaʻi
Hiki keʻikeʻia nā kumu kumu'ē aʻe o ke kō i loko o nā mea ulu e like me nā kuʻina kūmato manuahi, nā kānana canned, a me nā mea hoʻolaha, no laila e noʻonoʻoʻoeʻaʻole eʻai i nā meaʻai i loko o kēia mau meaʻono.
Manaʻo Mana: Nā Huakaʻi wikiwiki e hoʻomaka
E mālama i ke kōpaʻa o kāu keiki i ka helu ma ka nui o nā meaʻai a me nā pōhā. Eia nā ala maʻalahiʻelima e hoʻomaka ai.
- E ho'ēmi i ka laweʻana i nā mea i hoʻomola maikaʻiʻia i ka mea maʻamau, e like me ka nui o ke kō.
- E noʻonoʻo i mua o ka wai inu nip-sugary i ka nui o ka calories sugary.
- E hoʻohālikelike i nā'ōpana o nā meaʻai nui e like me ka yogurt, kaʻale a me ka granola e loaʻa ai nā koho maikaʻi loa.
- Hoʻopiliʻia ka makemake ma ka lawelaweʻana i nā huaʻono i nā keiki kiddos.
- ʻO kaʻaoʻaoʻaoʻao i nā pōpilikia kōpaʻa ma ka hanaʻana i nā puka homemade o ka palena palemele, ka oatmeal, a me ka smoothies.
> Kālā:
> Schwarz JM. Nā hopena o ka Dructary Fructose Restriction ma luna o ka Hulu Hiki, De Novo Lipogenesis, a me Insulin Kinetics ma nā keiki me ka nui. Ke kūlanaʻike. 2017 Jun 1 [Epub mua o ka paʻi]