kahanai keiki He mea nui ia e mālama i ka mālama ʻana e hōʻoia i ka ulu olakino a aʻo iā lākou mai ka wā ʻōpio a ʻai maikaʻi a me ka ʻike. ʻO ka hoʻomaʻamaʻa iā lākou e koho i ka mea e ʻai ai he makana hiki iā mākou ke hāʻawi iā lākou, e waiho ana i nā aʻo waiwai i ko lākou mau lima e kōkua ai iā lākou e ulu i kahi ala olakino a me ka noʻonoʻo.
Aia kekahi ʻoiaʻiʻo he maikaʻi nā mea ʻai e hoʻopau mau a hoʻohui i ka mea hiki i ka papaʻai o nā keiki i kēlā me kēia lā, ʻaʻole wale; i waena o kēia mau mea kekahi mea ola olakino a ʻono hoʻi, kūpono kūpono no ke kōkua ʻana i ka hoʻomanaʻo a me ka noʻonoʻo, ʻelua mau hiʻohiʻona nui no nā keiki e pili ana i nā hoʻokō o ke kula i kēlā me kēia lā a me nā hana o ke awakea me nā haʻawina home, nā pāʻani a me nā haʻuki.
Akā he aha kēia mau meaʻai? Ma lalo mākou e ʻōlelo aku nei iā ʻoe 8!
1. Kokoleka pouli
E hauʻoli kā mākou poʻe keiki i ka ʻike ʻana i ka kokoleka pouli he mea ai na ka nui waiwai. Lawe i hoʻokahi ʻahā like i ka lā e hōʻoia i nā hopena maikaʻi i kā mākou psycho-physical wellbeing a ʻo nā kamaliʻi. ʻO ka ʻoiaʻiʻo, kokoleka hoʻonui i ka endorphin a me nā pae serotonin, ka hōmona kaulana o ke ʻano maikaʻi, kahi a lākou e hilinaʻi ai hoʻomanaʻo e lehulehu.
Hoolimalima ia a hanohano, i ka wā kakahiaka kakahiaka a i ʻole he meaʻai māmā e haki ai ka pōloli i ke awakea o ke awakea, a hele pū paha me ka ʻo kahi ʻāpana palaoa wholemeal, He ala maikaʻi loa ia e hoʻohui mau ia.
2. ʻO nā ʻoka i ʻōwili ʻia
ʻO nā ʻoka ʻōwili kahi meaʻai maikaʻi loa i kēia hihia, ʻoiai lākou e mālama nei i kahi manawa lōʻihi pae ikehu maikaʻi, pono no ka hoʻoulu ʻana i ka hoʻomanaʻo a me ka hōʻoia ʻana i ka hiki ke noʻonoʻo nui. ʻO kēia ke kumu kūpono lākou ma ke ʻano he meaʻai kakahiaka.
E hoʻomākaukau i kahi mea maikaʻi kīʻaha o nā ʻoka i ʻōwili ʻia me nā huaʻai hou a maloʻo hoʻi: e hōʻoia ʻoe i kāu keiki i kahi ʻaina kakahiaka a maikaʻi hoʻi e ʻae iā ia e alo i ke kakahiaka i ke ala maikaʻi loa.
3. ʻO nā hua manu
ʻO nā hua manu kahi kumu maikaʻi o omega 3 mau waikawa momona, hiki ke hoʻoulu a pale i ka hana ʻike o ka lolo, no laila he hopena maikaʻi i ka hoʻomanaʻo a me ka hiki ke noʻonoʻo. Hoʻohui, loaʻa nā hua i ka colina, kahi hui e kōkua i ka mālama ʻana i nā membrane o ka lolo maikaʻi.
Hemolele me ka sāmona a me kaavocado, haʻi ʻē aʻe nā meaʻai i waiwai i ka omega-3s, pono e hoʻopau ʻia nā hua i ka hoʻohaʻahaʻa.
4. ʻO ka salemona
E like me ka mea i manaʻo mua ʻia, ka sāmona ʻo ia kekahi meaʻai ʻoluʻolu no ka hoʻomanaʻo a me ka noʻonoʻo. Rich i ka omega 3, kōkua ia i ke kūkulu hou ʻana i nā hunaola o ka lolo a hoʻoikaika i kāna synpases, pili i ka hoʻomanaʻo.
Ma ka laulaha, maikaʻi e hoʻohui pono i ka iʻa i ka meaʻai o nā keiki, no ka mea, he mea nui ia no ka hana kūpono o ka lolo a me ka nā hana noʻonoʻo. No ka ʻaina awakea a me ka ʻaina awakea, lilo ia i papa ʻelua kūpono e hōʻoia i ka lawe pono ʻana o ka meaʻai kūpono, mālama i ka hou a me ka māmā. Inā ʻoe e ʻimi nei i nā manaʻo, ma aneʻi hiki iā ʻoe ke ʻike 5 mau meaʻai ʻono no nā keiki e ʻai iʻa!
5. ʻAla
Le mele ʻo lākou ka meaʻai olakino par maikaʻi loa, i kuhikuhi ʻia, ma waena o nā mea ʻē aʻe, e hoʻomaikaʻi i ka noʻonoʻo, ka hoʻomanaʻo a me ka hana.
Maliʻa paha ʻaʻole ʻike ka poʻe āpau ʻoiai ka ʻiliʻili He kuleana koʻikoʻi kona, no ka mea, he waiwai ia quercetin, he mea mana lāʻau ʻākika hiki iā ia ke komo i ka hoʻomaikaʻi ʻana i nā hana o ka lolo, a ma nā kikoʻī ma ka hoʻomanaʻo.
ʻO kahi manaʻo maikaʻi loa e hāʻawi iā lākou i kahi palapala hou a ʻoi aku ke kono i ka meaʻai a mākou e hōʻike ai i kēia wikiō aʻe.
6. ʻO nā huaʻulaʻula
blueberries, raspberries, hou, ʻo nā currant he panacea maoli no ka hana kūpono o ka lolo a me ka hoʻomanaʻo ʻana hoʻi. Ma waho aʻe o ka waiwai i nā phytonutrients a nā antioxidants, hoʻemi i ke kiʻekiʻe o nā toxins i ke kahe o ke koko, a laila hoʻomaikaʻi i ka hana neurological a hana kūpono ʻana i ka mōakāka noʻonoʻo.
Nui e like me ka meaʻai māmā no ke kakahiaka a i ʻole ke awakea, kūpono lākou lawe ʻia i ke ʻano o ka wai momona, inā loaʻa iā lākou he 100% mau hua a kokoke i ke kō ʻole.
7. Mīkini
Kumumea i ka noho ikaika e hoʻohiki i ka mōakāka noʻonoʻo a me ka ikehu, loaʻa i ka spinach ka lutein, ka folic acid a me ka beta-carotene, nā mea pono āpau āpau no ka ka hana pololei o ka hana neurological.
E hoʻāʻo e ʻai i kāu poʻe keiki i ka ʻāpana o ka milo ma ka liʻiliʻi ʻekolu manawa o ka pule. Hiki iā ʻoe ke hāʻawi iā lākou i ke ʻano o huluhulu, hui pū ʻia paha me nā lau lau ʻōmaʻomaʻo ʻē aʻe, a i ʻole ma loko pai ʻai ʻono no kahi meaʻai momona akā ʻoi aku ka olakino a me ka māmā.
8. Maiʻa
He maiʻa maikaʻi loa ka maiʻa, waiwai i ka fructose, pono no ka mālama ʻana i kiʻekiʻe i pae ikehu, e potasiuma, mineral mineral pono e hōʻoia i ka hemolele ka hana ʻana o ka lolo a me nā hana ʻike.
ʻOiai ʻaʻole kēia he hua māmā, maikaʻi lawe ʻoi aku ka maikaʻi i ke kakahiaka aiʻole i ke awakea mua, e hōʻalo nei iā ia i nā hola o ke ahiahi, ma mua o ka hiamoe. Also hemolele e like hua e hoʻohui ʻia i loko o ka ʻaina kakahiaka, me nā flakes oat a me nā huaʻulaʻula no kahi hui ikaika i piha i ka ʻono akā māmā mau.
