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How to calculate protein eating

2024/11/3 Edited to

... Read moreการคำนวณปริมาณโปรตีนที่เหมาะสมต่อวันช่วยให้เราควบคุมสุขภาพและสร้างกล้ามเนื้อได้อย่างมีประสิทธิภาพ โดยทั่วไปสำหรับผู้หญิง ควรได้รับโปรตีนประมาณ 0.8-1.2 กรัมต่อน้ำหนักตัว 1 กิโลกรัม ขึ้นอยู่กับกิจกรรมที่ทำ ถ้าคุณออกกำลังกายหนักหรือมีเป้าหมายเพิ่มกล้ามเนื้อ อาจต้องเพิ่มปริมาณโปรตีนเป็น 1.2-1.7 กรัมต่อน้ำหนักตัว ในทางกลับกัน ผู้ชายอาจต้องการโปรตีนสูงกว่าเล็กน้อย โดยเฉลี่ยประมาณ 1.0-1.5 กรัมต่อน้ำหนักตัว และหากคุณทำงานที่ใช้แรงมากหรือเล่นกีฬา ปริมาณโปรตีนอาจเพิ่มขึ้นตามความเหมาะสม ตัวอย่างเช่น ถ้าคุณน้ำหนัก 60 กิโลกรัม และต้องการเพิ่มกล้ามเนื้อ ให้คำนวณโปรตีนแบบนี้ 60 x 1.5 = 90 กรัมต่อวัน การทานโปรตีนในรูปแบบผงโปรตีนรสช็อกโกแลต หรือรสมอลต์ก็สะดวกและอร่อย ช่วยเสริมสร้างกล้ามเนื้อและฟื้นฟูร่างกายได้ดี นอกจากนี้ การเลือกโปรตีนควรดูที่คุณภาพ โปรตีนจากพืช เช่น ถั่วเหลือง เควินต่างๆ รวมทั้งโปรตีนจากสัตว์ เช่น ไก่ ปลา และไข่ ก็เป็นทางเลือกที่ดีในการบริโภคโปรตีนที่ครบถ้วน ด้วยสิ่งเหล่านี้ คุณจะสามารถคำนวณและปรับการกินโปรตีนให้เหมาะสมกับเป้าหมายสุขภาพและการออกกำลังกายของคุณได้อย่างชัดเจนและมีประสิทธิภาพมากขึ้น

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Portion sizes
I get asked a lot how I have learned portion control and this is the best guide! #portioncontrol #weightlossproblems #weightlosscoaching #weightlossperception #not having a flat stomach #weightproblems #bodytransformation #bodyandmindspaandfitnesscenter
InkedRNMomma

InkedRNMomma

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