11 Nā meaʻai fiber kiʻekiʻe no nā kamaliʻi i makemake ʻia e ka poʻe ʻai koho

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

E nānā kākou: He paʻakikī ka ʻai ʻana i nā meaʻai ʻai maikaʻi; e ho'āʻo ana e ʻoi aku ka paʻakikī o kāu mea ʻai liʻiliʻi e hana like. Makemake mākou a pau e noho ma ka ʻai paʻa o ka mac a me ka tiiki a me nā hua moa, akā-ma ka pilikia o ka TMI maanei-a laila e hoʻoponopono ʻoe i ka pilikia holoʻokoʻa o kāu keiki ʻaʻole, uh, mau . ʻO ka mea pōmaikaʻi, nui nā meaʻai fiber kiʻekiʻe no nā keiki e mālama pono i kā lākou ʻōnaehana digestive. He mea nui ka ʻike i ka nui pulupulu e hoʻoholo i ka—a loaʻa kahi pūʻali koa o meaʻai ʻai ma ka mākaukau e lawelawe i kāu mau keiki i nā lā a pau.

ʻEhia ka nui o ka fiber e pono ai nā keiki?

ʻOiai e hāʻawi ka ʻimi pūnaewele wikiwiki iā ʻoe i nā hopena like ʻole no ka ʻai ʻana i ka meaʻai, ua hoʻonui ʻia ke aupuni 2020-2025 Nā Kūlana Meaʻai no ʻAmelika hāʻawi i kekahi mau ʻōlelo paipai paʻa.

Inā ʻo kāu keiki ...

• 12 a 23 mahina*: No ka 19 grams o ka fiber i kēlā me kēia lā
• 2 a 3 makahiki: 14 grams / lā (no kēlā me kēia 1,000 calories i pau)
• 4 a 8 makahiki: 17 grams / lā no kēlā me kēia 1,200 calories i pau i nā kaikamāhine; 20 grams / lā no kēlā me kēia 1,400 calories i ʻai ʻia no nā keikikāne
• 9 a 13 makahiki: 22 grams / lā no kēlā me kēia 1,600 calories i pau i nā kaikamāhine; 25 grams / lā no kēlā me kēia 1,800 calories i ʻai ʻia no nā keikikāne
• 14 a 18 makahiki: 25 grams / lā no kēlā me kēia 1,800 calorie i ʻai ʻia no nā kaikamahine, 31 grams / lā no kēlā me kēia 2,200 calories i ʻai ʻia no nā keikikāne

* ʻO nā pēpē mai ka makahiki 1 a hiki i ka 23 mahina, ʻaʻole naʻe i loaʻa kahi pahuhopu calorie akā ua ʻōlelo ʻia e ʻai i 19 grams o ka fiber i kēlā me kēia lā no ka meaʻai kūpono.

RELATED: 27 mau manaʻo ʻaina ahiahi no nā keiki liʻiliʻi e hoʻokaʻawale iā ʻoe mai kāu Rut Kahiko, Same-Old.

pehea e wehe ai i nā pimple mark home remedies

No ke aha he mea nui ka fiber i nā meaʻai a nā keiki?

Hiki ke kōkua maoli ka fiber no ka hoʻomaʻamaʻa ʻana i ka potty i nā kamaliʻi a me ke kōkua ʻana i ka poʻe ʻai picky e lilo i mea hoʻolalelale, ʻoiai ʻo ka constipation ke kumu kumu o ko lākou makemake ʻole i ka hoʻāʻo ʻana i nā meaʻai hou, wahi a Hackney. Hiki i ka constipation maʻi ke alakaʻi i nā pilikia koʻikoʻi he nui, no laila hiki i ka hoʻoikaika kino, ka nui o ka wai a ʻoiaʻiʻo, nā meaʻai fiber kiʻekiʻe, hiki ke kōkua i ka pale ʻana i kēia mai ka hoʻopilikia ʻana i ke olakino holoʻokoʻa o kāu keiki.

ʻO nā meaʻai kiʻekiʻe-fiber maikaʻi loa no nā kamaliʻi

Eia nā ʻōlelo aʻoaʻo a Hackney no nā meaʻai fiber kiʻekiʻe e kakali maoli nā keiki i ka ʻai (hoʻohiki!).

Nā huaʻai

ʻAʻole like me nā mea kanu, ʻo nā huaʻai kahi meaʻai ʻono e makemake pinepine ai nā keiki. E like me nā mea kanu he nui, ʻo ka hapa nui o nā huaʻai he kumu maikaʻi loa ia o ka fiber. Paipai ʻo Leah e hoʻohui i kēia mau huaʻai i loko o ka ʻai a kāu poʻe liʻiliʻi.

1. Strawberries

½ ʻO ke kīʻaha he 1 grams o ka fiber

lauoho lauoho no ka lauoho lauoho

2. ʻO nā hua liʻiliʻi

½ ʻO ke kīʻaha he 4 grams o ka fiber

3. ʻeleʻele

½ ʻO ke kīʻaha he 4 grams o ka fiber

4. ʻAlani

½ ʻO ke kīʻaha maka aia ma kahi o 1.5 grams o ka fiber

5. Nā lā

¼ ʻO ke kīʻaha he 3 grams o ka fiber

6. ʻAla

½ ʻO ke kīʻaha i kālai ʻia i ka maka he 1.5 grams o ka fiber

7. Pears

Aia ma kahi o 5.5 grams o ka fiber ma 1 medium pea

Inā paha e lilo ana ka hua pololei, e noʻonoʻo e hoʻohui i nā hua i ka yogurt a i ʻole ke kuʻi ʻana i nā ʻōlaʻa i loko o ka pata ʻalemona a i ʻole ka pata pīnati—hoʻohui ʻia ka fiber no ka lanakila!

paʻi maka no ka helehelena ʻālohilohi

ʻOat a me ka ʻai

ʻO nā cereals kiʻekiʻe-fiber a me nā ʻoʻa he mea hoʻololi maikaʻi no kekahi o nā meaʻai kakahiaka punahele a kāu mau keiki.

8. Kashi Cereal

½ ʻO ke kīʻaha he 3-4 grams o ka fiber

pale lauoho homemade no ka ulu lauoho

9. Oatmeal

½ ʻO ke kīʻaha he 4 grams o ka fiber

ʻO ka hoʻohui ʻana i kā lākou mau huaʻai me ka oats a me ka cereals kekahi ala maʻalahi e hoʻololi i nā meaʻai fiber kiʻekiʻe i ʻole lākou e elemakule. Eia kekahi, ʻo ka ʻike ʻana i nā huaʻai maʻa he hana maikaʻi loa ia e hoʻāʻo ai i nā meaʻai hou e like me ka oatmeal.

Dips

No nā mākua e ʻimi nei i kahi koho meaʻai e hoʻohui i ka fiber i nā meaʻai ʻai a kā lākou keiki, e hana ʻo chickpeas i kēlā. A ʻaʻohe ala maʻalahi ma mua o ka hoʻokomo ʻana iā lākou ma ke ʻano dip.

10. Hummus

ʻO 2 punetēpē he 2 grams o ka fiber

Nā hua

ʻOiaʻiʻo, ʻaʻole paha ʻo nā hua ka mea mua āu e noʻonoʻo ai i ka wā e noʻonoʻo ai i nā meaʻai a nā keiki ʻoiaʻiʻo like, akā laki no nā makuahine a me nā makua kāne a puni ka honua, hiki ke hūnā ʻia nā mea he nui i loko o nā meaʻai i ʻai ʻia e kāu mau munchkins i kēlā me kēia lā.

11. Hua chia

1 & frac12; he 4-5 grams o ka fiber

ʻO nā kumulāʻau Chia, he kumu maikaʻi loa ia o ka fiber a hiki ke hoʻohui ʻia i loko o nā yogurts, smoothies, puddings, a i ʻole nā ​​​​meaʻai aloha keiki. Manaʻo ʻo Hackney e haʻi i kāu poʻe liʻiliʻi e kāpīpī ʻia kēlā mau kikoʻī liʻiliʻi inā nīnau lākou.

RELATED: 5 mau ala e hoʻoikaika wale ai ʻoe i kahi mea ʻai koho

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