He mea nui ka ʻai olakino no ʻoe a me kāu pēpē e ulu ana. Pono ʻoe ma kahi o 300 mau calorie hou i kēlā me kēia lā i ka wā hāpai. Ke hoʻolālā ʻoe i nā meaʻai, e hoʻokomo i nā ʻano meaʻai like ʻole no ka ʻai kaulike. E hoʻopiha i nā āpau me nā meaʻai maikaʻi. E hōʻalo i nā calorie ʻole a i ʻole nā meaʻai maikaʻi ʻole e hāʻawi i kāu pēpē i kahi hoʻomaka maikaʻi a pale i ka piʻi ʻana o ke kaumaha.
He mea nui ka ʻai olakino no ʻoe a me kāu pēpē e ulu ana. Pono ʻoe ma kahi o 300 mau calorie hou i kēlā me kēia lā i ka wā hāpai. Ke hoʻolālā ʻoe i nā meaʻai, e hoʻokomo i nā ʻano meaʻai like ʻole no ka ʻai kaulike. E hoʻopiha i nā āpau me nā meaʻai maikaʻi. E hōʻalo i nā calorie ʻole a i ʻole nā meaʻai maikaʻi ʻole e hāʻawi i kāu pēpē i kahi hoʻomaka maikaʻi a pale i ka piʻi ʻana o ke kaumaha.Nā meaʻai e pono ai ʻoe
- Kumuʻiʻo: Pono ʻoe ma waena o kanaono a me kanawalu kalama o ka protein i kēlā me kēia lā. Inā ʻoe e kali ana i nā māhoe, pono ʻoe i nā mea hou aku. He mea nui ka protein no ke kino o ke keiki a me ka placenta. ʻO nā kumu waiwai maikaʻi o ka protein ka moa, ka ʻiʻo, ka turkey a me ka iʻa. ʻO nā kumu ʻiʻo ʻole o ka protein, ʻo ia nā hua manu, yogurt, pīni, waiu, paʻakai, pīkī pata a me ka tofu. Pono nā makuahine ʻai meaʻai e makaʻala i ka hoʻokomo ʻana i ka protein i ka wā ʻai a me nā meaʻai.
- ʻOhana: Pono ʻoe i ka hao hou i kāu meaʻai no ka mea e piʻi ana ka nui o kou koko i ka wā hāpai. Me ka lawa ʻole o ka hao, hiki iā ʻoe ke hoʻomohala i ka anemia deficiency hao. ʻO nā lau ʻōmaʻomaʻo e like me ka spinach a me ka broccoli, ka ʻiʻo a me nā strawberries nā kumu hao maikaʻi. Inā haʻahaʻa ke kiʻekiʻe o ka hao i kou koko, pono ʻoe e lawe i nā mea hoʻohui. Mai lawe i nā mea hoʻohui me ka waiū, no ka mea hiki ke pale i ka komo ʻana o nā huaora.
- Pākika: Pono nā iwi ulu o kāu pēpē i lawa ka calcium. Inā ʻaʻole ʻoe e lawa, e lawe ka pēpē mai kou mau iwi mai. Pono nā wāhine hāpai ma kahi o ʻehā mau ʻai meaʻai momona i kēlā me kēia lā. ʻO ka waiū, ka paʻakai a me ka yogurt nā kumu maikaʻi o ka calcium. Aia i loko o kēia mau meaʻai ka protein, no laila ke loaʻa nei ʻoe i ʻelua mau meaʻai nui i ka meaʻai hoʻokahi.
- Palena: He mea nui kēia meaʻai ma mua o kou hāpai ʻana. Hoʻemi ia i ka pilikia o ka ulu ʻana o kāu pēpē i kahi kīnā neural tube. Aia kēia meaʻai i nā huaora prenatal. ʻO kekahi mau kumu meaʻai maikaʻi ʻo ia nā hua manu, nā mea kanu ʻōmaʻomaʻo a me nā hua citrus. Hoʻohui ʻia i kēia manawa i kekahi mau meaʻai e like me ka cereals a me ka berena.
- Nā huaʻai hou a me nā huaʻai: E hoʻokomo i kahi huaʻai hou a i ʻole mea kanu i kēlā me kēia ʻai a me ka ʻai. He mea nui kēia no nā ʻano meaʻai a me nā huaora. E koho i nā ʻano like ʻole ʻelua ma nā waihoʻoluʻu āpau e uhi i kāu mau pono meaʻai. Inā ʻaʻole lawa ʻoe i nā meaʻai ma ka ʻai, nā huaʻai a me nā huaʻai hou e hana i nā koho meaʻai maikaʻi loa.
- Inu wai: He mea nui e lawa ka wai i kāu meaʻai. Pono ʻoe e loaʻa ma kahi o ʻewalu mau aniani i ka lā. E ho'āʻo e loaʻa ka hapa nui o kāu inu wai mai ka waiū a me ka wai. He maikaʻi nō hoʻi ka wai hua, akā ʻaʻole i ka wai a me ka waiū. E kaupalena i ka soda a me nā mea inu i loko o ka caffeine.
ʻO nā meaʻai e hōʻalo ai a e kaupalena ʻia
- Meaʻai kai: E hōʻalo i nā iʻa i ʻike ʻia he mercury e like me: manō, king mackerel, tile iʻa a me ka iʻa pahi. Manaʻo kekahi mau kauka e kaupalena i ka tuna i ʻelua ʻai i kēlā me kēia pule. Manaʻo kekahi ʻaʻole e ʻai i ka tuna. Inā ʻoe e ʻai i kahi tuna, e koho i ka ʻāpana kukui ma luna o ke keʻokeʻo paʻa, ʻoi aku ka nui o ka mercury. E haʻalele i ka iʻa maka, e like me ka sushi. Hiki i kēia ke loaʻa i ka maʻi bacteria e pōʻino iā ʻoe a me kāu pēpē.
- Nā kāki palupalu: Pono e hōʻalo ʻia nā pāpaʻu palupalu e like me ka feta a me ka brie i ka wā hāpai. Hiki iā lākou ke hoʻopaʻa i ka bacteria, hiki ke hoʻopōʻino i kahi pēpē e ulu ana. ʻO ka paʻakai paʻakikī he palekana a he kumu maikaʻi o ka calcium.
- Kāpena: E kaupalena i kou lawe ʻana i ka caffeine i ka wā hāpai. ʻOi aku ma mua o ʻehā mau lawelawe i kēlā me kēia lā i pili i ka hāʻule ʻole a me ka hana mua. E hoʻomanaʻo i ka caffeine i loko o ke kī, ka soda a me ke kokoleka.
- waiʻona i: Me he mea lā e loli pinepine ana nā manaʻo no kēia. Manaʻo kekahi he palekana ke kīʻaha waina i kekahi manawa, a ʻōlelo kekahi poʻe loea ʻaʻole pono e inu i ka waiʻona. Hiki i ka nui ke alakaʻi i nā hemahema hānau a me nā hemahema aʻo. No ka palekana, e pale i ka waiʻona i kou wā hāpai.
- Nā ʻiʻo i hoʻomoʻa ʻole ʻia: E hoʻokaʻawale i ka ʻiʻo i hoʻomoʻa ʻole ʻia, hiki ke loaʻa iā salmonella a i ʻole e coli. E hoʻomoʻa pono i nā ʻiʻo a pau a e kauoha i ka ʻiʻo i hana maikaʻi ʻia ma nā hale ʻaina.
- Mea ʻai ʻaina awakea: E kaupalena i kou ʻai ʻana i nā ʻiʻo ʻaina awakea i ka wā hāpai. Hiki iā lākou ke loaʻa kahi hua bacteria i kapa ʻia ʻo listeria. Inā ʻai ʻoe i ka ʻiʻo ʻaina awakea i kekahi manawa, e hōʻoia i ka mea hou loa.
Mea ʻai māmā maikaʻi
He ala maikaʻi nā ʻai ʻai e hoʻopiha ai i nā hakahaka o ka meaʻai. Inā loaʻa ʻoe i ka maʻi kakahiaka a i ʻole ka puʻuwai puʻuwai, hiki i nā kīʻaha olakino ke kōkua iā ʻoe e loaʻa nā meaʻai āu e nalowale ai i ka manawa ʻai. E haʻalele i ka ʻōpala a koho i nā koho olakino ke ʻai ʻai.
- Kehau: ʻO Yogurt kahi kumu maikaʻi o ka protein, calcium a me ka fiber.
- Hui Alahele: E hana i kāu alahele e hui pū me ka cereal, nati a me nā hua maloʻo. E lawe pū me ʻoe i loko o kahi ʻeke sandwich laka no ka ʻai ʻana i ka wā holo.
- Kīkoi String: Loaʻa i ka cheese string ka calcium a me ka protein. He koho maikaʻi no ka ʻai wikiwiki.
- Palaoa: E hana i salakeke me nā ʻano mea kanu hou no ka ʻai ʻana i ka ʻai. Hoʻohui i ka spinach, kāloti pēpē, kukama a me nā ʻōmato no nā ʻano like ʻole.
ʻAʻole hiki ke kope ʻia a paʻi ʻia paha kekahi ʻāpana o kēia ʻatikala ma kekahi ʻano me ka ʻae ʻole o More4Kids Inc a me nā kuleana āpau.
Aloha e na wahine,
Makemake au e hoʻomanaʻo i nā wahine a pau ma waho, ʻae, makemake mākou a pau e pale i nā kemika i kā mākou meaʻai, ka waiū a me ko mākou ʻohana i ka wā hāpai. He mea nui loa. Makemake au e hoʻomanaʻo i ka poʻe a pau he nui nā kemika i ka mālama ʻili i kēia lā, a pono nā wahine hāpai e hoʻohana wale i nā kemika manuahi a i ʻole Organic face creams.
He ʻōkana kou ʻili - ke kaʻana like nei ʻoe me kāu keiki hānau ʻole. ʻO nā kemika i hoʻohana ʻia i kou ʻili e hānai i ka ulu ʻana o kāu keiki. A e ʻoluʻolu e hana i kāu noiʻi ma ka pūnaewele e pili ana i nā kemika i nā huahana mālama ʻili.
ʻO kaʻu manaʻo pilikino, ʻo ia ka laina huahana Made from Earth. ʻAʻohe kemika a me ka organik, a ʻo kā lākou huahana he 6 mau mahina, no ka mea, ʻaʻole lākou i mālama ʻia me nā kemika, akā hoʻohana lākou i nā mea pono. Ua hoʻohana au i kā lākou 3 Berry Face Serum i koʻu wā hāpai ʻana, a ʻo ia kaʻu mea ʻono maikaʻi loa. Hoʻohana maoli ia i nā blueberries maoli i loko.
Laki maikaʻi i nā kānaka a pau!