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✨อยากแชร์ 💬🌷✨
✨อยากแชร์ 💬🌷✨

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ภาพแสดงคำว่า "Ultra Processed Food" พร้อมสัญลักษณ์ "NO" และตัวการ์ตูนผีบนสลัดผักสด มีเครื่องดื่มเย็นและอาหารเบลอๆ เป็นพื้นหลัง สื่อถึงการหลีกเลี่ยงอาหารแปรรูปสูง.
ภาพอธิบายว่าอาหารแปรรูปสูงคืออะไร พร้อมตัวอย่างอาหาร 9 ชนิด เช่น ช็อกโกแลต เค้ก เนื้อแปรรูป ซุปสำเร็จรูป และขนมปังที่ผลิตจำนวนมาก.
ภาพแสดงตารางแบ่งประเภทอาหารเป็น 4 ระดับ: ไม่แปรรูป/แปรรูปน้อย, วัตถุดิบแปรรูป, อาหารแปรรูป และอาหารแปรรูปสูง พร้อมตัวอย่างแต่ละประเภท.
ภาพระบุผลการศึกษาทางการแพทย์ของอังกฤษที่เชื่อมโยงอาหารแปรรูปสูงกับความเสี่ยงต่อโรคหัวใจ เบาหวานชนิดที่ 2 โรคอ้วน ปัญหาการนอนหลับ และภาวะวิตกกังวล.
1/5

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✨Ultra Processed Food🍕🍔🍟

2024/10/10 Edited to

... Read moreหลายคนถามกันบ่อยว่า processed food คืออะไร และ ultra-processed food คืออะไร จริงๆ แล้ว “อาหารแปรรูป” ไม่ได้แปลว่าไม่ดีเสมอไปค่ะ ประเด็นคือ “ระดับการแปรรูป” และความถี่ที่เรากินมากกว่า ฉันชอบใช้แนวคิดแบ่งอาหารเป็น 4 ระดับ (คล้ายตารางที่หลายแหล่งอ้างอิง) เพื่อดูภาพรวมเวลาเลือกของในซูเปอร์: 1) อาหารไม่แปรรูป/แปรรูปน้อย (Unprocessed/Minimally processed) คืออาหารที่ใกล้เคียงธรรมชาติที่สุด อาจผ่านการล้าง หั่น แช่แข็ง ต้ม นึ่ง แต่ไม่ได้เติมสารปรุงแต่งเยอะๆ ตัวอย่าง: ผักสด ผลไม้สด ไข่ เนื้อสัตว์สด ปลา ข้าวสาร ถั่ว ธัญพืช นมจืด โยเกิร์ตรสธรรมชาติ (ไม่หวาน) ถ้าถามว่า “อาหารไม่แปรรูปมีอะไรบ้าง” กลุ่มนี้คือคำตอบหลักเลยค่ะ 2) วัตถุดิบแปรรูป (Processed culinary ingredients) เป็นของที่สกัด/แยกจากธรรมชาติ ใช้ “ปรุงอาหาร” มากกว่ากินเดี่ยวๆ ตัวอย่าง: น้ำมันพืช เนย เกลือ น้ำตาล น้ำผึ้ง 3) อาหารแปรรูป (Processed food) มักเกิดจากการนำอาหารกลุ่มที่ 1 มาผสมกับกลุ่มที่ 2 เพื่อถนอมอาหารหรือเพิ่มรสชาติ แต่ส่วนผสมยังไม่ยาวมาก ตัวอย่าง: ผัก/ผลไม้กระป๋อง (ในน้ำเกลือ/น้ำเชื่อม), ปลากระป๋อง, ชีส, ขนมปังแบบง่ายที่ส่วนผสมไม่เยอะ, เต้าหู้, โยเกิร์ตที่มีน้ำตาลเล็กน้อย ถ้าถามว่า “อาหารแปรรูปมีอะไรบ้าง” กลุ่มนี้กับกลุ่ม 4 จะเป็นตัวอย่างที่คนเจอบ่อยค่ะ 4) อาหารแปรรูปสูง (Ultra-Processed Food) อันนี้คือกลุ่มที่ฉันพยายามลด เพราะมักมีส่วนผสมหลายอย่าง เช่น สารให้ความหวาน สารปรุงแต่งสี/กลิ่น สารเพิ่มเนื้อสัมผัส อิมัลซิไฟเออร์ รวมถึงไขมัน/เกลือ/น้ำตาลสูง และถูกออกแบบให้กินเพลิน ตัวอย่างที่เจอบ่อย: ช็อกโกแลต ขนมถุง เค้ก/คุกกี้ ไอศกรีม บะหมี่กึ่งสำเร็จรูป ซุปสำเร็จรูป ไส้กรอก/แฮม/เนื้อแปรรูป อาหารแช่แข็งพร้อมอุ่น ขนมปังที่ผลิตจำนวนมาก และเครื่องดื่มหวานเย็นๆ หลายชนิด ทริคส่วนตัวเวลาเช็กว่าเข้าข่าย “แปรรูปสูง” ไหม - อ่านฉลาก: ถ้าส่วนผสมยาวมาก หรือมีคำที่ไม่คุ้น (เช่นสารคงตัว/แต่งกลิ่น/เพิ่มความข้น) ให้ระวัง - ดูน้ำตาล โซเดียม ไขมันอิ่มตัว: ถ้าสูง และกินได้เรื่อยๆ แบบหยุดยาก มักเข้าทาง UPF - เปรียบเทียบเวอร์ชันง่าย: เลือก “ใกล้ธรรมชาติ” ก่อน เช่น โยเกิร์ตรสธรรมชาติ + ผลไม้แทนโยเกิร์ตหวานจัด สุดท้ายไม่ได้หมายความว่าต้องงด 100% นะคะ ฉันใช้วิธีลดความถี่และเพิ่มอาหารไม่แปรรูปในแต่ละมื้อ เช่น เติมผักสด โปรตีนไม่แปรรูป และเลือกของว่างเป็นผลไม้/ถั่ว จะช่วยบาลานซ์ได้ดีขึ้นและทำตามได้จริงในชีวิตประจำวันค่ะ

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