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Ke hiki i kāu keiki liʻiliʻi i ka māka o 12-mahina, loli kā lākou ʻano maʻamau a me nā koina olakino. Kuhikuhi nā Paediatricians i ka manawa i lilo ai kāu pēpē i 1 mau makahiki, ʻike nui paha ʻoe e ʻike i kahi kulu nui o kā lākou makemake.
I kēia wā, e hoʻomaka kaʻu liʻiliʻi o ka liʻiliʻi (ʻo ka awelika o nā makahiki o ka hānai ʻana o nā keiki ma waena o ʻeono a ʻumikūmālua mau mahina), no laila aia iā ʻoe ka nui o nā koho ʻai paʻa hiki iā ʻoe ke hoʻāʻo e hāʻawi i kāu keiki
Koi ʻia kahi keiki o ka makahiki hoʻokahi he 1000 mau calorie, 700 mg o ka puna, 600 IU o ka wikamina D, a me 7 mg o ka hao i kēlā me kēia lā e kākoʻo i ka ulu pono ʻana. [1] . Hiki paha iā ia ke huikau i ke koho ʻana i nā meaʻai maikaʻi maikaʻi, i like ke olakino o kāu keiki, mai hopohopo, ua uhi mākou iā ʻoe.
E heluhelu e ʻike e pili ana i nā meaʻai olakino a ʻono hoʻi hiki iā ʻoe ke hāʻawi i kāu makahiki 1 makahiki.
E nānā i nā meaʻai no kahi pēpē hoʻokahi makahiki
1. Kukama
ʻO kekahi o nā meaʻai maikaʻi loa no kāu pēpē he 1 mau makahiki ka kukoma. Hiki keʻoki lōʻihi ʻia kēia mea kanu hydrating, no ka maʻalahi o kāu pēpē. Hiki i nā kukama ke pale aku i ka make wai a hōʻoluʻolu i ko lākou kino [elua] .
2. Broccoli
ʻO ka broccoli mahu ka mea kanu olakino ʻē aʻe hiki iā ʻoe ke hānai i kāu keiki. Hoʻopili ʻia me ka fiber a me ka wikamina C, hiki i ka broccoli ke kōkua i ka hoʻopiha ʻana i ka ʻōpū a hoʻomaikaʻi i ke olakino o ka maka [3] . Hiki iā ʻoe ke hāʻawi i nā kāloti i hoʻolapalapa ʻia a me nā ʻuala pū kekahi.
3. ʻO nā pīni palaʻai
Hiki iā ʻoe ke koho ma waena o nā pīni ʻeleʻele, nā pīni keʻokeʻo a i ʻole nā pīni kīʻaha, nā mea momona loa a piha me ka fiber [4] . E hoʻolapalapa i nā pīni a hiki i ka palupalu a mash iā lākou i loko o kahi palolo no ka ʻai maʻalahi a me ka digestion o kāu pēpē [5] .
4. ʻApocado
ʻO ke kinona momona o kēia huaʻai olakino e lilo ia i meaʻai maikaʻi na kāu keiki 1 makahiki. Nutritious a piha me nā momona momona, maikaʻi nā avocados no ka puʻuwai a me ka lolo o ke keiki [6] .
holoi maka homemade no ka ʻili ʻaila
5. Yoghurt / waiū
I ka hiki ʻana o kāu keiki i ka makahiki 1, e haʻalele loa lākou i ka waiū o ka waiū a ʻaʻohe manawa ʻoi aku ka maikaʻi e hoʻolauna ai i ka waiū, ka waiū a me ka vegan. No nā koho vegan, hiki iā ʻoe ke hoʻāʻo i ka waiū soy momona piha i paʻa me ka puna a me nā huaora B12 a me D [7] .
6. Maiʻa a me nā hua palupalu ʻē aʻe
ʻO nā hua palupalu e like me ka maiʻa, peach, manga, strawberry kahi mea ʻai mua maikaʻi na kāu keiki. Inā ʻaʻole lākou e lawe i ka meaʻai i ka hoʻāʻo mua, mai hopohopo, e like me ke kuhikuhi ʻana e koi ana ke keiki i kahi meaʻai hou 6 a 15 mau manawa ma mua o ka ʻae ʻana i kā lākou papaʻai. [8] .
Kaha : Hōʻalo i ka hāʻawi ʻana i nā ʻāpana o nā hua nui a ʻoi paha ka hihia o ka choking.
7. Oatmeal
Hoʻopili ʻia me ka protein, nā haʻalako, nā minelala, nā momona momona, ka fiber a me nā huaora, ʻo ka oatmeal kahi meaʻai kūpono loa no kāu pēpē. [9] . E hoʻāʻo ʻaʻole e kūʻai i ka oatmeal i hui mua ʻia mai nā hale kūʻai no ka mea aia i loko o nā kō. Hiki iā ʻoe ke hana i ka oatmeal ma ka home e a hoʻohui i ka waiū ma kahi o ka wai no kahi punch ʻoi loa o ka meaʻai.
8. ʻO ka palaoa kālaina holoʻokoʻa
Hiki i nā cereala ke lilo i meaʻai leʻaleʻa na kāu keiki. Koho i kahi ʻano palaoa hoʻokahi e like me ka laiki, ka bale, a me ka ʻoka no kahi ʻaina kakahiaka maikaʻi i waiwai i ka fiber a i hoʻokau ʻia me nā ʻaihā a me nā mea momona. [10] . Hiki iā ʻoe ke hoʻāʻo i ka palaoa i hoʻoheheʻe ʻia me ka waiū.
9. Mai
Hoʻopili ʻia me ka protein, dal a i ʻole nā līlī hiki ke hana ʻia i kahi curry me ka paʻakai liʻiliʻi a ʻaʻohe anuanu a ʻai ʻia me ka laiki a i ʻole chapati. Inā ʻoe e hāʻawi aku nei i kāu keiki chapati, e ʻokiʻoki iā ia i mau ʻāpana nahu liʻiliʻi.
10. ʻOhu mea kanu
ʻO kahi maʻalahi e hānai i ka meaʻai, ʻoi aku ka olakino a me ka ʻono o nā soups mea kanu. Hiki iā ʻoe ke koho mai kahi ākea o nā mea kanu e like me kāloti, ʻuala, broccoli a pēlā aku, i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino olakino o kāu pēpē. [umikumākahi] .
11. ʻoypala
ʻO kahi pani maikaʻi loa no ka protein no nā mea vegetarian, hana ka soya granules i kahi meaʻai olakino [12] . Hiki ke maʻalahi i ke ʻano palupalu o ka soya kuke no ke keiki e ʻai ai. Hiki iā ʻoe ke hoʻāʻo i ka tofu silky a paʻa hoʻi.
12. moa
ʻO kahi ʻāpana moa momona kahi ala maikaʻi loa e hoʻohui i nā protein i loko o ka papaʻai a kāu keiki [13] . E akahele i ke kūʻai ʻana i ka moa kōlani a i ʻole ka moa ʻaʻohe antibiotic. Hōʻalo i ka hoʻohui ʻana i nā mea ʻala ikaika (huhū ka ʻōpū) a ʻokiʻoki i ka moa i nā ʻāpana palupalu liʻiliʻi me ka ʻole o nā iwi e hōʻalo i ka makaʻu o ke choking.
13. Iʻa
Hoʻohui i nā curry iʻa a iʻa paha (me ka mea ʻono liʻiliʻi) i ka papaʻai a kāu keiki no ka mea hiki iā lākou ke hoʻomaikaʻi i ka olakino a me ka olakino puʻuwai [14] . E nānā pono e hemo i nā iwi āpau, ʻo nā mea liʻiliʻi hoʻi ma mua o ka hānai ʻana i kāu keiki.
ʻO kekahi o nā meaʻai ʻē aʻe hiki iā ʻoe ke hoʻāʻo no kāu pēpē he 1 mau makahiki e like me kēia:
• Hummus
• Parata
• Ka mea hū o ka hewa
• nā huila Multigrain
• Beetroot i hoʻolapalapa ʻia
• Methi a i ʻole palaoa palaoa
• Upma mea kanu
• Palak (spinach) khichdi
Ma kahi palapala hope loa…
ʻAʻole like me nā mahina mua, ʻaʻole pono ʻoe e akahele loa i ka hana ʻana i ka meaʻai na kāu pēpē no ka mea ʻo kēlā me kēia makahiki o ka hānai ʻana o nā keiki ma waena o ʻeono a ʻumikūmālua mau mahina. E hoʻomanaʻo wale nō e hōʻalo i ka nui o ka paʻakai a hōʻole iā ia inā hiki iā ʻoe.