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DAY07JUL52.20K🍞🍫😇

DAY07

DATE07 / 07 / 2025

Weight 52.20K

IF 15 / 9: (

Breakfast: 🍚🍳🥩

✔️ steamed rice + fried spicy pork

Lunch: 🍞☕️

✔️ toasted 2 + coffee

Snacks: 🍟

✖️ Lay.

Dinner: 🫗

✔️ Plante.

# Food control # Happy diet

# Menu plan # Eat record # IF

2025/7/8 Edited to

การควบคุมอาหารแบบ Intermittent Fasting (IF) โดยเฉพาะช่วง 15/9 เป็นวิธีที่หลายคนใช้เพื่อช่วยจัดการน้ำหนักและส่งเสริมสุขภาพดีขึ้น โดยในช่วง IF 15/9 หมายถึงการอดอาหาร 15 ชั่วโมงและทานอาหารในช่วง 9 ชั่วโมงของวัน ซึ่งช่วยกระตุ้นการเผาผลาญไขมันและปรับสมดุลฮอร์โมนในร่างกาย เมนูอาหารในตัวอย่างนี้เน้นไปที่ความสมดุลระหว่างโปรตีน คาร์โบไฮเดรต และไขมัน เช่น ข้าวสวยกับผัดเผ็ดหมูในมื้อเช้า โฮลวีตปิ้งกับกาแฟในมื้อเที่ยง และแพลนเต้ในมื้อเย็น ซึ่งเป็นเมนูที่ช่วยให้ร่างกายได้รับสารอาหารครบถ้วนและยังรักษาน้ำหนักได้ดี นอกจากนี้ การเลือกอาหารว่างก็สำคัญ เช่น การงดขนมที่มีแป้งและน้ำตาลสูงอย่างเลย์ เพื่อควบคุมปริมาณแคลอรีและลดการสะสมไขมัน การวางแผนเมนูและบันทึกการกินจึงเป็นเครื่องมือที่มีประสิทธิภาพในการคุมอาหารอย่างมีความสุขและยั่งยืน สำหรับผู้ที่สนใจเริ่มต้น IF ควรปรึกษาผู้เชี่ยวชาญด้านโภชนาการหรือแพทย์เพื่อความเหมาะสม และต้องควบคุมการทานอาหารอย่างรอบคอบในช่วงเวลาที่กำหนด เพื่อให้ได้ผลลัพธ์ที่ดีและปลอดภัยต่อสุขภาพ

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