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Beth.S
Beth.S

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ภาพปกแสดงคำถามว่าผู้ชายควรได้รับโปรตีนวันละเท่าไหร่ พร้อมรูปผู้ชายกำลังคิด ไข่ และไข่ดาวในกระทะ
แสดงปริมาณโปรตีนที่ผู้ชายทั��่วไป (ไม่ออกกำลังกาย) ควรได้รับ คือ 0.8-1.0 กรัมต่อน้ำหนักตัว 1 กก. พร้อมตัวอย่างสำหรับคนหนัก 70 กก.
แสดงปริมาณโปรตีนที่ผู้ชายออกกำลังกายเบา-ปานกลางควรได้รับ คือ 1.2-1.6 กรัมต่อน้ำหนักตัว 1 กก. พร้อมตัวอย่างสำหรับคนหนัก 70 กก.
แสดงปริมาณโปรตีนที่ผู้ชายสายเวท-กล้ามแน่นควรได้รับ คือ 1.6-2.2 กรัมต่อน้ำ��หนักตัว 1 กก. พร้อมตัวอย่างสำหรับคนหนัก 70 กก.
1/5

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How much protein should a man get a day?

(Fit Line - Eat Line - Helty Line, Listen This Way!)

🧠 Protein = vital nutrient!

It helps build muscles, repair the body and stay full.

💪 How much should each person eat?

👨‍💼 General Men (Non-Exercise)

👉 0.8-1 0 grams per day per 1 kilogram of body weight.

For example, it weighs 70 kg = 56-70 grams per day.

🏃‍♂️ Men exercise light-medium

👉 1.2-1 6 grams / kg a day.

🏋️‍♂️ tight-muscle line.

👉 1.6-2 2 grams / kg a day.

📌, for example, weighing 70 kg, needs a clear muscle.

= About 112-154 g / day

Weight (kg) × Target (g / kg) = Protein that should be received per day

# Lemon 8 GenZ challenge # Men take care of themselves # High protein # Trending # Weight loss diet

2025/7/31 Edited to

... Read moreสำหรับผู้ชายที่น้ำหนัก 55 กิโลกรัม หากต้องการคำนวณปริมาณโปรตีนที่ควรได้รับต่อวัน สามารถใช้สูตรน้ำหนัก (กก.) × ปริมาณโปรตีนที่แนะนำ (กรัมต่อกิโลกรัม) ได้เลย โดยแบ่งตามระดับกิจกรรมและเป้าหมายของแต่ละคนได้ดังนี้: 1. ผู้ชายทั่วไปที่ไม่ออกกำลังกาย: 0.8-1.0 กรัมต่อน้ำหนักตัว 1 กิโลกรัม - น้ำหนัก 55 กิโลกรัม ต้องการโปรตีนประมาณ 44-55 กรัมต่อวัน 2. ผู้ชายที่ออกกำลังกายเบา-ปานกลาง: 1.2-1.6 กรัมต่อน้ำหนักตัว 1 กิโลกรัม - น้ำหนัก 55 กิโลกรัม ต้องการโปรตีนประมาณ 66-88 กรัมต่อวัน 3. ผู้ชายสายเวท เรียกว่าสายเน้นกล้ามชัด: 1.6-2.2 กรัมต่อน้ำหนักตัว 1 กิโลกรัม - น้ำหนัก 55 กิโลกรัม ต้องการโปรตีนประมาณ 88-121 กรัมต่อวัน แนะนำให้เลือกจำนวนโปรตีนในช่วงที่เหมาะสมกับเป้าหมายของตัวเอง เพื่อช่วยในการสร้างกล้ามเนื้อและฟื้นฟูร่างกายหลังออกกำลังกาย นอกจากนี้ การบริโภคโปรตีนจากแหล่งอาหารหลากหลาย เช่น เนื้อสัตว์ ไข่ นม และถั่ว จะช่วยเพิ่มประสิทธิภาพการดูดซึมและให้สารอาหารครบถ้วน การแบ่งมื้ออาหารและบริโภคโปรตีนอย่างสม่ำเสมอตลอดวันก็เป็นสิ่งสำคัญที่จะช่วยให้ร่างกายได้รับโปรตีนอย่างเพียงพอและต่อเนื่อง สำหรับผู้ชายที่มีน้ำหนัก 55 กิโลกรัม ลองคำนวณโปรตีนตามสูตรและปรับเมนูอาหารให้เหมาะสมกับวิถีชีวิตและเป้าหมายสุขภาพของคุณ รับรองว่าการดูแลตัวเองจะง่ายและได้ผลดีขึ้นแน่นอน!

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