Te Moe me te Kai a te Tamaiti: Ngā Pou e Rua mō te Tipu Hauora

I te wā tino nui o te tipu me te whanaketanga o te tamaiti, moe rawaka me te kounga teitei me te kai taurite, hauora Ko ēnei ngā pou tokomanawa matua e rua e tautoko ana i tō rātou whanaketanga tinana, hinengaro, me te kare ā-roto. He mea whakawhirinaki ēnei āhuatanga e rua tetahi ki tetahi, ā, ka hangaia ngātahitia te oranga hauora o te tamaiti i te heke mai.

I. Moe: Te "Teihana Utu" o te Roro me te Tinana

Ko te hiranga o te moe mō ngā tamariki ehara i te mea ko te okioki noa iho; he wā nui hoki tēnei mō ō rātou roro me ō rātou tinana ki te whakatikatika, ki te whakauru, ki te tipu hoki.

Te Hiranga o te Moe:

• Te Whanaketanga me te Ako o te Roro: Ko te moe te tukanga "horoi rūma" a te roro. I te wā moe hōhonu, ka whakakotahi te roro i ngā maharatanga me te tukatuka i ngā mōhiohio i whiwhihia i te awatea, he mea nui tēnei mō te tamaiti. te kaha ako, te roa o te aro, me ngā pūkenga whakaoti rapangaKo ngā tamariki e kore moe roa ana ka pāngia e ngā uauatanga ako, te hihiko rawa, me te kore pumau o ngā kare ā-roto.

• Te Tipu Tinana me te Ārai Mate: Ko te homoni tipu ka tino whakaputahia i te pō, nō reira he hononga tika te nui o te moe ki te tamaiti te whanaketanga teiteiHei tāpiri, ka whakapakari te moe kounga teitei i te tamaiti pūnaha ārai mate, hei āwhina i a rātou ki te ātete i ngā mate me te whakaiti i te auau o te pāngia e te mate.

• Te Whakahaere i ngā Kare ā-roto: Ko ngā tamariki kāore i te nui te moe ka nui ake te tūponotanga ka riri, ka pōuri, ā, ka pāngia hoki e te manukanuka, e te pouri rānei. Mā te moe pai ka āwhina i ngā tamariki ki te whakahaere pai ake i ō rātou kare ā-roto, me te pupuri i te hinengaro pai me te hihiri.

• Te Mahi Whanoke: Ko ngā tamariki e okioki pai ana ka pai ake tā rātou whakahaere i a rātou anō, ka tika ake ā rātou whanonga, ā, kāore i te tino hiahia ki ngā whanonga ohorere.

Me pēhea te whakarite kia moe pai ngā tamariki:

• Whakatūria he Maramataka Moe Auau: Haere ki te moe, ka ara ake i te wā kotahi i ia rā, tae atu ki ngā wiki mutunga, hei whakarite i tō rātou karaka koiora.

• Waihangahia he taiao moe whakamarie: Me pōuri, me marino, me matao hoki te rūma moe (tata ki te 18-22 nekehanga Celsius, 65-72 nekehanga Fahrenheit rānei), me te karo i te tino whakaohooho i mua i te moe.

• Te Mahi Whakangā i mua i te Moe: Kaua e whakamahi i ngā taputapu hiko i te haora i mua i te moe. Engari, me pānui pukapuka te mātua me te tamaiti, me kōrero pūrākau, me kaukau mahana, me mirimiri mārie rānei.

• Ngā Mahi o te Awatea: Me whakarite kia nui ngā mahi o waho me te whakakori tinana i te awatea, engari karohia ngā mahi taumaha e tata ana ki te wā moe.

• Āraia te Kawheine me te Huka i mua i te Moe: Ka pā kino te tiakarete, ngā inu warowaihā, me ētahi atu mea huka ki te moe.

II. Kai: Te "Wai" mō te Hanga i te Tinana Hauora

Ko te kai taurite te tino kaupapa matua mō te whanaketanga tinana o te tamaiti, te pupuri i te mahi a ngā okana, me te whakarato pūngao. Mā ngā tikanga kai hauora e whakatipuria ana mai i te tamarikitanga ka puta he hua mō te wa katoa.

Te Hiranga o te Kai:

• Te Whanaketanga Tinana: Ko ngā pūmua ngā waeine taketake mō te tipu o te pūtau me te kiko; ko ngā warowaihā te kaiwhakarato pūngao; ko ngā ngako he puna pūngao me ngā kaikawe nui mō te mimiti huaora; ā, ka whai wāhi ngā huaora me ngā kohuke ki ngā mahi tinana maha. Mā te mahi tahi, ka tautokohia e rātou te whanaketanga whānui o te tamaiti. wheua, uaua, whekau, me ētahi atu.

• Whakarei ake i te Ārai Mate: Ka taea e ngā kai whai kiko i roto i ngā matūkai pēnei i te Huaora C, D, me te konutea te whakapakari i te pūnaha ārai mate o te tamaiti, ā, ka āwhina i a rātou ki te ārai i ngā huaketo me ngā huakita.

• Te Whanaketanga Hinengaro: Ko te whanaketanga o te roro me whai matūkai motuhake, pērā i te DHA (ngā waikawa ngako Omega-3), te rino, me te iodine. He mea nui te kai taurite mō te tamaiti te mahi hinengaro, te mahara, me te arotahi.

• Pūngao Tuturu: Mā te rawaka o te pūngao ka noho pukumahi ngā tamariki i te wā e te ako me te tākaro, te ārai i te ngenge.

• Te Whakatupu i te Āhua: Mā te kai hauora ka ārai i ngā raruraru hauora ā muri ake nei pērā i te momona, te mate huka, me ngā mate pūnaha toto i te pakeketanga.

Me pēhea te whakatipu i ngā tikanga kai hauora mō ngā tamariki:

• Ngā Kōwhiringa Kai Kanorau: Whakatenatenahia ngā tamariki kia whakamātau i ngā momo hua rākau, huawhenua, witi katoa, mīti kikokore, pīni, me ngā hua miraka kia tino whai kiko ai.

• Ngā Wā Kai Kua Whakaritea: Whakatūria he tikanga kai auau hei karo i te kai nui rawa, te kore kai rānei mō te wā roa.

• Whakaitihia ngā Kai Tukatuka me ngā Inu Huka: Whakaritea ngā kai tunua ki te kāinga hei kaupapa matua, ā, whakaitihia te kai i ngā kai he nui te tote, he nui te huka, me te ngako pērā i ngā parai, ngā monamona, me ngā inu waikore.

• Te Whakatauira Tūranga: Ko ngā mātua te kaiako tuatahi mō ngā tikanga kai a te tamaiti. He ngāwari engari he hohonu te awe o ngā momo kai hauora a ngā mātua ki ā rātou tamariki.

• Whakauru atu ki te Whakarite Kai: Tukua ngā tamariki kia whai wāhi ki te whiriwhiri i ngā kai me ngā mahi tunu kai māmā. Ka taea e tēnei te whakanui ake i tō rātou hiahia ki te kai me te hiahia ki te whakamātau i ngā kai hou.

• Kāore he kaha, he utu rānei: Kaua e akiaki i ngā tamariki ki te kai i ngā kai e kore e pai ki a rātou, kaua hoki e whakamahi i te kai hei utu, hei whiu rānei. Kia mau tonu te āhuarangi kai pai, ngahau hoki.

Whakamutunga

Ko te moe me te kai, pērā i ngā wira e rua o te waka, i ngā parirau e rua rānei o te manu, ka tautoko ngātahi i te tipu hauora o te tamaiti. Hei mātua, me whakarite tātou i te taiao moe pai, me te whakatipu i ngā tikanga kai hauora mō ā tātou tamariki. Ehara i te mea ko te tango kawenga mō ō rātou oranga o nāianei anake, engari ko te whakatakoto hoki i te turanga pakari mō ō rātou oranga ora ā muri ake nei.