Ka momona momona o ke keiki

Anter

• Mai nānā i ka lilo o ke kaumaha
• Hāʻawi i nā meaʻai momona
• Nānā i ka nui o ka māhele
• E hoʻāla iā lākou
• E neʻe mau
• E loaʻa makakū
• Wehe i nā hoʻowalewale
• Palena i nā momona a me nā mea ʻono
• Hoʻopio i ke kīwī i ka wā e ʻai ana
• E aʻo i nā hana olakino
• Kuhikuhi Ola: Ma mua e nānā i ke olakino

Ua lohe paha ʻoe i ka piʻi ʻana o ka momona o ke keiki. Wahi a ka (CDC), i loko o 30 mau makahiki i hala, ua aneane pālua ka nui o nā keiki momona. Ua hopohopo paha ʻoe e pili kēia ʻano i kāu poʻe keiki?

E hana i ka hana e hōʻemi ai i ka pilikia o kāu keiki me kēia mau hanana maʻalahi he 10. Hiki iā ʻoe ke kōkua i kāu poʻe keiki e lilo i mea ikaika, ʻai i ka papaʻai olakino, a hoʻomaikaʻi paha i ko lākou manaʻo pilikino ma o ka hoʻomaʻamaʻa ʻana i kēia mau hoʻolālā e pale ai i ka momona o nā keiki.

Mai nānā i ka lilo o ke kaumaha

ʻOiai ke hoʻomohala mau nei nā kino o nā keiki, ʻaʻole i koi aku ka ʻOihana Ola Ola Moku'āina ʻo New York (NYSDH) i nā hana kuʻuna kaumaha kaumaha no nā ʻōpio. Hiki i kahi papaʻai i kaupalena ʻia ke kalori ke pale aku i nā keiki mai ka loaʻa ʻana o nā wikamina, nā minelala, a me ka ikehu e pono ai lākou no ka ulu pono ʻana. E kia ana ma kahi o ke kōkua ʻana i kāu keiki e hoʻomohala i nā ʻano mea ʻai pono E kamaʻilio mau i kāu pediatrician a i ʻole mea lawelawe mālama ʻohana ma mua o ka hoʻokau ʻana i kāu keiki i ka papaʻai.

Hāʻawi i nā meaʻai momona

Hāʻawi nā meaʻai olakino, kaulike, momona momona i ka meaʻai e pono ai kāu mau keiki a kōkua iā lākou e hoʻomohala i nā ʻano meaʻai akamai. E aʻo iā lākou e pili ana i ke koʻikoʻi o ka ʻai ʻana i nā meaʻai kaulike me nā ʻano mea momona like ʻole e like me nā hua, nā huaʻai a me nā mea kanu, nā mea waiū, nā mea kanu, a me nāʻiʻo momona.

Nānā i ka nui o ka māhele

Hiki i ka ʻai nui ke hāʻawi i ka momona, no laila e ʻike pono e ʻai kāu mau keiki i nā ʻāpana kūpono. ʻO kahi laʻana, aʻoaʻo ʻo NYSDH i ʻelua a i ʻekolu auneke moa moa kuke, ʻai ʻono, a iʻa paha kekahi mahele. Pēlā kekahi ʻāpana o ka berena, hoʻokahi hapalua kīʻaha o ka laiki i hoʻomoʻa ʻia a i ʻole pasta, a ʻelua auneke tī.

E hoʻāla iā lākou

Hōʻike ka mea i ka palena ʻana i ka manawa o nā keiki ma ka moe ʻaʻole i ʻoi aku ma mua o ʻelua mau hola i kēlā me kēia lā. Pono i nā keiki i ka manawa no ka hana home a me ka heluhelu mālie, no laila ʻoe e kaupalena ai i ko lākou manawa me nā hana sedentary e like me nā pāʻani wikiō, TV, a me ka heʻenalu ʻana ma ka Pūnaewele.

E neʻe mau

Kūkākūkā nā mea āpau i nā keiki āpau e hana i ka hola o ka hoʻoikaika kino i kēlā me kēia lā. Hiki i kēia ke lilo i hana aerobic e like me ka holo ʻana, hoʻoikaika i nāʻiʻo e like me nā haʻuki, a me ka hoʻoikaika ʻana i ka iwi e like me ke lele lele.

E loaʻa makakū

Māluhiluhi wale kekahi mau keiki a ʻaʻole e hoʻonāukiuki ʻia e nā ʻano hoʻoikaika kino monotonous. ʻAʻole pono e hopohopo-hoʻāʻo i nā ʻano hana like ʻole e hoʻoulu a hoʻoulu i kāu keiki, e like me ke pāʻani ʻana i ka tag, ka hulahula ʻana, ka lele ʻana o ke kaula, a i ʻole ke pāʻani ʻana i ka soccer.

Wehe i nā hoʻowalewale

Inā mālama ʻoe i ka pantry me ka meaʻai maikaʻi ʻole, e ʻai paha kāu keiki. Nānā nā keiki i nā mākua no nā laʻana pehea e ʻai ai. No laila e lilo i kumu hoʻohālikelike olakino, a hemo i nā koho hoʻowalewale akā maikaʻi ʻole e like me ka nui o ka calorie, piha ke kō, a me nā meaʻai paʻakai mai ka hale. E hoʻomanaʻo, hoʻohui ʻia nā calorie mai nā mea inu momona, no laila e hoʻāʻo e ʻoki i ka nui o ka soda a me ka wai āu e kūʻai ai no kou ʻohana.

Palena i nā momona a me nā mea ʻono

ʻAʻole maopopo i nā keiki ʻo ka ʻai ʻana i ka nui o nā calories mai ke kanakē a me nā mea ʻono ʻē aʻe a me nā mea momona momona hiki ke alakaʻi i ka momona ke ʻole ʻoe e wehewehe iā lākou. E hoʻokuʻu i nā keiki i nā mea maikaʻi i kekahi manawa, akā mai hana i kahi maʻamau.

Hoʻopio i ke kīwī i ka wā e ʻai ana

Hiki paha i nā keiki ke ʻai nui inā nānā lākou i ke kīwī i ka wā e ʻai māmā ana, e like me ka ʻōlelo a ka poʻe loea ma ke Kula Nui o Harvard (HSPH). Ua hōʻike ʻia ka noiʻi ʻana i ka nui o nā keiki kīwī e nānā ana, ʻo ka nui paha ia o kā lākou loaʻa kālā hou. Hoʻomaopopo pū ʻo HSPH i nā keiki me nā kīwī ma ko lākou mau lumi moe e ʻoi aku ana paha ma mua o nā keiki me nā lumi kīwī ʻole.

E aʻo i nā hana olakino

Ke aʻo nā keiki e pili ana pehea e hoʻolālā ai i ka meaʻai, kūʻai aku i nā mea momona momona, a hoʻomākaukau i nā kīʻaha momona, e hoʻomohala ana lākou i nā ʻano olakino i lōʻihi paha ke ola. Hoʻopili i nā keiki i kēia mau hana a paipai iā lākou e komo i ka ʻike hou ʻana i kā lākou koho meaʻai.

Kuhikuhi Ola: Ma mua e nānā i ke olakino

Wahi a ka CDC, ke nui nā keiki i ka momona, nui ka makaʻu no ka nui o nā kūlana olakino. Hoʻopili kēia mau pilikia i ka hānō, nā maʻi puʻuwai, ka maʻi diabetes ʻano 2, a me nā maʻi hiamoe.

Hōʻike ʻo NYSDH i ka hoʻomaʻamaʻa ʻana i ka ʻai olakino, ka hoʻoikaika kino mau ʻana, a me ka hoʻēmi ʻana i ka nui o ka manawa i nā hana sedentary nā ala maikaʻi loa e pale ai i ka momona. Hoʻomaka e hoʻomaʻamaʻa i kā mākou 10 mau kaʻina maʻalahi, a maikaʻi paha ʻoe ma ke ala e hōʻemi ai i ka makaʻu o kāu keiki i ka momona.