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A oʻo lau tama laititi i le faʻailoga o le 12-masina, ua suia a latou amioga masani ma meaʻai paleni. Ua faʻailoa mai e paediatricians, a oʻo ina 1 tausaga le matua o lau pepe, e foliga mai o le a e maitauina se mataua o le latou manaʻoga.
I lenei vaega, lau pele pele o le a amata amata nifo (averesi tausaga mo nifo i tamaiti i le va o le ono i le sefululua masina), ina ia oe maua le tele o ituaiga o mautu meaai filifiliga oe mafai ona taumafai e avatua i lau tama.
O se tamaititi e tasi le tausaga e manaʻomia le 1,000 kalori, 700 mg o kalasiamu, 600 IU o le vaitamini D, ma le 7 mg uʻamea i aso uma e lagolago ai le ola lelei. [1] . Atonu e le mautonu a o e filifilia ni meaʻai sili ona lelei, e tutusa le maloloina mo lau tama, aua e te popole, ua uma ona matou ufiufi.
Faitau pea ia iloa e uiga i soifua maloloina ma suamalie meaai e mafai ona e avatua i lau 1-tausaga.
Siaki meaʻai mo le pepe e tasi le tausaga le matua
1. Kukama
O se tasi o meaʻai sili mo lau pepe e 1-tausaga le matua o le kukama. O lenei fualaʻau fualaʻau e mafai ona tipi umi, mo le filemu o lau pepe. O kukama e mafai ona fesoasoani e puipuia le faʻamago ma faʻamaluluina o latou tino [lua] .
2. Broccoli
O le steamed broccoli o le isi fualaʻau maloloina e mafai ona e fafagaina lau tama. Faʻapipiʻi i le fiber ma le vitamini C, e mafai e le broccoli ona faʻatumu le manava ma faʻaleleia le soifua maloloina o mata [3] . E mafai ona e tuʻuina atu foʻi kaloti vela ma pateta suamalie.
3. Patu pinati
E mafai ona e filifili i le va o pi uliuli, pi papaʻe poʻo fatu fatugaʻo, e sili ona lelei ma faʻatumuina i alava [4] . Faʻapuna le pi se ia malū ma palu i latou i totonu o se mea malulu mo lau pepe e faigofie ai ona taumafaina ma faʻaluina foi meaai [5] .
4. Avoka
O le kulimi kulimi o lenei maloloina fualaʻau faia ai o se sili lelei meaai mo lau 1-tausaga le matua. E aoga tele ma tumu i gaʻo maloloina, e aoga tele ai le avoka i le fatu ma le faiʻai o le tamaititi [6] .
5. Yoghurt / Milk
I le taimi e aulia ai e lau tama le 1-tausaga le matua, o le a latou o ese uma susu susu ma e leai se sili atu taimi e faʻailoa susu, uma susu ma vegan. Mo vegan filifiliga, oe mafai ona faʻataʻitaʻia soya susu soya tumu-o loʻo faʻamalosia ma kalisiu ma vitamini B12 ma D [7] .
6. Faʻi Ma Isi Fua Malulu
O fualaʻau suamalie pei o faʻi, peach, mago, strawberry o ni meaʻai muamua lelei lea mo lau tama. Afai latou te le ave i le meaai i le muamua faʻataʻitaʻi, aua le popole, pei o suʻesuʻega faʻailoa mai e masani lava ona manaʻomia e le tamaititi ona faʻaali i se fou meaai 6 i le 15 taimi ae le i taliaina i totonu o a latou taumafataga [8] .
Faʻaliga : Aloese mai le tuʻuina tele o fualaʻau 'aina neʻi mafua ai le fetinaʻi.
7. Oatmeal
Faʻapipiʻi i polotini, gaʻo gaʻo, minerale, gaʻo maloloina, alava ma vaitamini, oatmeal o se lelei atoatoa meaai mo lau pepe [9] . Taumafai e aua le faʻatauina muamua le oseti mai faleoloa ona o loʻo iai ni suka faaopoopo. E mafai ona e gaosi i le fale i le fale ma faʻaopopo i ai le susu nai lo le vai mo seisi meaʻai.
8. Sereal o Saito Atoa
O sirio e mafai ona avea ma meaʻai manaia mo lau tama. Filifili se tasi-fatu ituaiga e pei o araisa, karite, poʻo taʻasi mo se soifua maloloina taeao 'oa tele i alava ma utaina i gaʻo ma meaʻai. [10] . E mafai foʻi ona e faʻataʻitaʻia faʻapipiʻi sana e faʻamalulu i le susu.
9. Mai
Faʻapipiʻi i polotini, dal poʻo lentil mafai ona faia i se curry ma laʻititi masima ma leai se malulu ma 'ai ma araisa poʻo le chapati. Afai o loʻo e tuʻuina i lau tama le chapati, ia mautinoa ia 'otiʻoti i ni fasi mea laiti.
10. Fuafua Fualaʻau
O se faigofie e fafaga meaai, fualaʻau soups e tutusa maloloina ma momose. E mafai ona e filifili mai se lautele o fualaʻau e pei o karoti, pateta, broccoli ma isi mea e mafai ona fesoasoani e faʻaleleia atili ai le soifua maloloina o lau pepe. [sefulu ma le tasi] .
11. Soyaga
O se sili sui mo porotini mo vegetarians, soya granules faia se maloloina meaai [12] . O le vaivai foliga o soya kuka mafai ona faigofie mo le tamaititi e 'aina. E mafai foʻi ona e faʻataʻitaʻi e iloa silky pe maumau.
12. Moa
O fasi moa vaivai ose auala lelei lea e faʻaalu ai nisi polotini i meaʻai a lau tama [13] . Faʻaitete e faʻatau ni manuʻai manu poʻo se vailaʻau e leai ni vailaʻau. Aloʻese mai le faʻaopopoina o mea manogi malosi (manava le fiafia) ma tipi le moa i tamaʻi mea vaivai e aunoa ma ni ponaivi e aloese ai mai le ono afaina.
13. Iʻa
Faʻaopopo kuka poʻo kari iʻa (ma laʻititi mea manogi) i meaʻai a lau tama aua latou te mafai ona faʻaleleia le soifua maloloina o le faiʻai ma le fatu [14] . Ia mautinoa ia aveʻese uma ponaivi, e oʻo lava i tamaʻi manu aʻo leʻi fafagaina lou alo.
Nisi o isi meaʻai e mafai ona e taumafai mo lau pepe 1-tausaga le matua e faapea:
• Hummus
• Parata
• O le mea faafefete o le agasala
• Uili multigrain
• Faʻapuna beetroot
• Methi poʻo le roti
• Fuafua fualaʻau
• Palak (spinach) khichdi
I Se Faaiuga Mulimuli…
E le pei o uluaʻi masina, e le tatau ona e faʻaeteete tele i le faiga o meaʻai mo lau pepe aua poʻo le a le averesi o tausaga mo nifo i tamaiti e i le va o le ono i le sefululua masina. Tau lava i lou mafaufau e 'aloese mai le tele o masima ma' aloʻese pe a e mafaia.
