Nā meaʻai māmā a me nā mea inu momona - keiki

He paʻakikī ke koho ʻana i nā meaʻai māmā a me nā mea inu no kāu poʻe keiki. Nui aʻe nā koho. He aha ke olakino no kāu keiki e hilinaʻi ai i nā kūlana olakino kikoʻī e loaʻa iā lākou.

ʻO nā hua a me nā huaʻai nā koho maikaʻi no nā meaʻai māmā. Piha lākou i nā huaora, ʻaʻole i hoʻohui i ke kō a me ka sodium. Hana pū kekahi mau ʻano pahū a me nā paʻi wai i nā meaʻai māmā. ʻO nā koho meaʻai māmā maikaʻi ʻē aʻe:

• Mele (hoʻomaloʻo me ka ʻole o nā kō i hoʻohui ʻia a ʻoki ʻia i loko o nā wedge)
• Maiʻa
• Hui pū me ka huawaina a me nā hua hua ʻole
• ʻO nā hua kua kua ʻia i loko o ka yogurt
• Nā mea kanu maka me ka hummus
• Kāloti (ʻokiʻoki ʻia nā kāloti i mau ʻāpana i maʻalahi lākou e nau, a i ʻole nā ​​kāloti pēpē)
• Pākuʻi ʻia ka pī (ʻai nā hua ʻai)
• Nuts (inā ʻaʻole maʻi kāu keiki)
• ʻO ka palaʻai maloʻo (inā ʻaʻole helu ʻia ke kō e like me kekahi o nā mea hana 2 mua)
• Nā Pretzels
• Paukena ʻoka

E hoʻokomo i nā meaʻai māmā i loko o nā ipu liʻiliʻi i maʻalahi lākou e lawe i loko o ka ʻeke a i ʻole ʻeke ʻeke. E hoʻohana i nā ipu liʻiliʻi e kōkua ai i ka pale ʻana i nā ʻāpana nui loa.

Hōʻalo i ka loaʻa ʻana o nā meaʻai māmā "meaʻai maikaʻi" e like me ka palaʻai, ke kanakē, keke, nā kuki, a me ka ʻaikalima i kēlā me kēia lā. ʻOi aku ka maʻalahi o ka mālama ʻana i nā keiki mai kēia mau meaʻai inā ʻaʻohe āu iā lākou i loko o kou hale a he hana kūikawā lākou ma kahi o kahi mea o kēlā me kēia lā.

ʻAe maikaʻi e waiho i kāu keiki i kahi meaʻai māmā maikaʻi ʻole i kekahi manawa i kekahi manawa. Hiki paha i nā keiki ke hoʻowalewale i nā meaʻai maikaʻi ʻole inā ʻaʻole ʻae ʻia lākou e loaʻa i kēia mau meaʻai. ʻO ke kī ke kaulike.

Nā mea ʻē aʻe hiki iā ʻoe ke hoʻopili pū:

• E kuapo i kāu ipu kope me kahi pola hua.
• Inā he meaʻai kāu e like me nā kuki, nā ʻāpana, a me nā ʻaikalima i kou hale, e mālama iā lākou ma kahi e paʻakikī e ʻike a kiʻi aku ai paha. E hoʻoneʻe i nā meaʻai olakino i mua o ka pantry a me ka pahu hau, ma ka pae maka.
• Inā ʻai māmā kou ʻohana ʻoiai e nānā ana i ke kīwī, e hoʻokau i kahi ʻāpana o ka meaʻai i loko o kahi pola a ma ka pā no kēlā me kēia kanaka. He maʻalahi ke ʻai pololei mai ka pūʻolo.

Inā ʻaʻole maopopo inā he olakino ka meaʻai māmā, e heluhelu i ka lepili Nutrite.

• E nānā pono i ka nui o ka ʻāpana ma ka lepili. Maʻalahi ke ʻai ma mua o kēia nui.
• Hōʻalo i nā meaʻai māmā e papa inoa nei i ke kō ma ke ʻano he mea hana mua.
• E hoʻāʻo e koho i nā meaʻai māmā me ka hoʻohui ʻia o ke kō a i ʻole ka paʻakai i hoʻohui ʻia.

E paipai i nā keiki e inu nui i ka wai.

Hōʻalo i ka soda, nā mea inu haʻuki, a me nā wai ʻono.

• Nā mea inu palena me ke kō kō. ʻOi aku paha kēia i nā calories a hiki ke kōkua i ka loaʻa ʻana o ke kaupaona i makemake ʻole ʻia.
• Inā pono, koho i nā mea inu me nā mea hoʻonaninani (hana ʻia e ke kanaka).

Hiki i nā wai 100% ke alakaʻi i ka loaʻa o ke kaupaona i makemake ʻole ʻia. Ke inu nei kahi keiki i ka wai ʻalani he 12-auneke (360 milliliters) i kēlā me kēia lā, me ka hoʻohui i nā meaʻai ʻē aʻe, hiki ke loaʻa i 15 mau paona keu (7 kilokika) i kēlā me kēia makahiki me ka hoʻonui ʻana i ke kaupaona mai nā ʻano ulu maʻamau. E hoʻāʻo i ka hoʻoheheʻe ʻana i nā wai a me nā mea ʻono me ka wai. E hoʻomaka me ka hoʻohui ʻana i kahi wai liʻiliʻi wale nō. A laila e hoʻonui mālie i ka nui.

• Pono nā keiki, nā makahiki 1 a 6, e inu ma mua o 4 a 6 mau auneke (120 a 180 milliliter) o 100% wai hua i ka lā.
• Pono nā keiki, nā makahiki 7 a 18, e inu ma mua o 8 a 12 mau auneke (240 a 360 milliliter) o ka wai hua i ka lā.

Pono nā keiki, nā makahiki 2 a 8, e inu ma kahi o 2 kīʻaha (480 milliliter) o ka waiū i ka lā. ʻO nā keiki ma mua o 8 mau makahiki ma kahi o 3 mau kīʻaha (720 milliliter) i ka lā. He mea kōkua paha ke lawelawe i ka waiū me nā meaʻai a me ka wai ma waena o nā meaʻai a me nā meaʻai māmā.

• ʻO ka nui o ka meaʻai māmā ka nui kūpono no kāu keiki. ʻO kahi laʻana, hāʻawi i hoʻokahi maiʻa i ka makahiki 2 a i ka maiʻa holoʻokoʻa i kahi 10 mau makahiki.
• E koho i nā meaʻai i kiʻekiʻe i ka fiber a haʻahaʻa i ka paʻakai a me ke kō i hoʻohui ʻia.
• Hāʻawi i nā keiki i nā hua, nā mea kanu, a me nā meaʻai māmā a pau ma kahi o nā mea momona.
• ʻO nā meaʻai ʻono maoli (e like me nā ʻāpala, nā maiʻa, nā pepa bele, a i ʻole nā ​​kāloti pēpē) ʻoi aku ka maikaʻi ma mua o nā meaʻai a me nā mea inu i loaʻa ke kō.
• E kaupalena i nā meaʻai palai e like me nā Palani, nā ʻaka onion, a me nā mea ʻono palai.
• E kamaʻilio me kahi mea hānai a i ʻole kahu mālama ola o kou ʻohana inā makemake ʻoe i nā manaʻo no nā meaʻai olakino no kou ʻohana.

Marcdante KJ, Kliegman RM. Ka momona I: Marcdante KJ, Kliegman RM, hua. Nā Pono Nui o Pediatrics. 8th ed. Piladelapia, PA: Elsevier; 2019: chap 29.

Parks EP, Shaikhkhalil A, Sainath NA, Mitchell JA, Brownell JN, Stallings VA. ʻO ka hānai ʻana i nā pēpē olakino, keiki, a me nā ʻōpio. I: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. ʻO Puka Textbook of Pediatrics ʻo Nelson. 21st ed. Piladelapia, PA: Elsevier; 2020: chap 56.

ʻO Thompson M, Noel MB. Ka meaʻai kūpono a me nā lāʻau lapaʻau ʻohana. I: Rakel RE, Rakel DP, eds. Puke aʻo o ka lāʻau lapaʻau ʻohana. 9th ed. Piladelapia, PA: Elsevier Saunders; 2016: chap 37.