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ampppatcha ·͜·♡

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day07 : 47.90kg 🥳

Weight 47.90kg 🍋 IF: 19 / 5

I didn't eat lunch today. 😭

Breakfast: steamed rice + fried pork basil + fried chicken + fried egg 🍚🍳

Drink: Little sweet iced tea 🍹🧊

Dinner: 2 sheets of whole wheat + barrow + orange 🍞🍐🍊

# Food control # Happy diet # Eat record # IF

2023/12/4 Edited to

ในการทำ Intermittent Fasting (IF) แบบ 19/5 นั้น นอกจากเวลาการกินอาหารที่จำกัด ยังสำคัญมากที่จะเลือกเมนูอาหารให้เหมาะสมและครบถ้วน เพราะในช่วงเวลาที่กินต้องได้รับสารอาหารเพียงพอในแต่ละวัน จากประสบการณ์ส่วนตัวพบว่า การรับประทานมื้อเช้าเป็นอาหารที่มีโปรตีน คาร์โบไฮเดรต และไขมันที่สมดุล เช่น ข้าวสวย ผัดกะเพราหมู ไก่ทอด และไข่ดาว ช่วยให้อิ่มนานและมีพลังงานในการทำงานตลอดวัน แม้จะไม่ได้กินมื้อเที่ยงก็ตาม ในมื้อเย็น การเลือกกินโฮลวีตคู่กับผลไม้ เช่น สาลี่และส้ม ช่วยเสริมใยอาหารและวิตามินที่จำเป็นให้ร่างกาย นอกจากนี้ยังช่วยรักษาระดับน้ำตาลในเลือดให้สมดุลและเสริมระบบย่อยอาหารให้ดีขึ้น ถ้าใครเริ่มทำ IF และเจอปัญหาเรื่องความหิวหรือคิดถึงอาหารมื้อเที่ยง แนะนำให้ดื่มน้ำ หรือน้ำชาแบบหวานน้อยเพื่อช่วยเพิ่มความสดชื่นและลดความอยากอาหารไปได้บ้าง สุดท้ายความสำเร็จของการคุมอาหารและทำ IF คือการปรับตนเองให้เหมาะสมกับวิถีชีวิตของตัวเอง และเลือกกินอาหารที่ทำให้รู้สึกดี ไม่เครียดหรือกดดัน จึงจะสามารถรักษาน้ำหนักและสุขภาพไปได้ในระยะยาว

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