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ampppatcha ·͜·♡

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DAY13JUL52.55K🍞🍫😇

DAY13

DATE13 / 07 / 2025

Weight 52.55K

IF 18 / 6:)

Lunch: 🍲🥩🍲🥬

✔️ porridge, pork, offal + pearl + kimchi

Snacks: 🍩

✖️ donuts.

Dinner: 🍞☕️

✔️ toasted 2 + coffee

# Food control # Happy diet

# Menu plan # Eat record # IF

2025/7/13 Edited to

การคุมอาหารแบบ IF (Intermittent Fasting) หรือการอดอาหารเป็นช่วงเวลา เช่น ระบบ 18/6 หมายถึงการอดอาหาร 18 ชั่วโมงและทานอาหารในช่วง 6 ชั่วโมง เป็นเทคนิคที่ได้รับความนิยมมากขึ้นสำหรับการจัดการน้ำหนักและสุขภาพโดยรวม การเลือกเมนูอาหารที่เหมาะสมในช่วงเวลากินอาหาร เช่น ข้าวต้มหมูเครื่องใน ซึ่งให้โปรตีนสูงและมีไขมันต่ำ ออมุกกิมจิ ที่ช่วยในการย่อยอาหารและสร้างจุลินทรีย์ดีในลำไส้ และขนมปังโฮลวีตที่มีไฟเบอร์สูง ทำให้รู้สึกอิ่มนานและช่วยควบคุมระดับน้ำตาลในเลือด แม้จะอดใจไม่กินโดนัทได้ในมื้อของว่าง แต่การวางแผนล่วงหน้าและเลือกของว่างที่ดีต่อสุขภาพจะช่วยให้การคุมอาหารเป็นไปอย่างยั่งยืนและมีความสุข นอกจากนี้ แนะนำให้มีการบันทึกและวางแผนเมนูอาหารอย่างต่อเนื่อง เพื่อให้เห็นพัฒนาการและสามารถปรับเปลี่ยนได้ตามความเหมาะสมของร่างกายและเป้าหมายส่วนตัว การคุมอาหารแบบมีความสุขจะช่วยสร้างแรงจูงใจและความรู้สึกดีในการดูแลสุขภาพมากยิ่งขึ้น

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