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Give out a simple protein menu. What i eat in a day. 💪🏻💚🧘🏻‍♀️'s images(0)
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Give out a simple protein menu. What i eat in a day. 💪🏻💚🧘🏻‍♀️

2025/11/19 Edited to

... Read moreสำหรับสาวๆ ที่ต้องการเพิ่มโปรตีนในแต่ละวันอย่างเหมาะสม เพื่อช่วยเสริมสร้างกล้ามเนื้อและลดสัดส่วนให้ดูแข็งแรงและเฟิร์ม การคำนวณปริมาณโปรตีนที่ต้องการนั้นสามารถใช้สูตร น้ำหนักตัว (กิโลกรัม) x 1.5 เพื่อกำหนดปริมาณโปรตีนที่เหมาะสมโดยเฉลี่ย เช่น น้ำหนัก 48 กิโลกรัม ต้องการโปรตีนประมาณ 70 กรัมต่อวัน เมนูที่แนะนำควรเน้นโปรตีนคุณภาพสูง เช่น อกไก่ ปลา ทูน่ากระป๋อง ไข่ขาว หรือผลิตภัณฑ์นมโปรตีนสูงไร้น้ำตาลแลคโตส เช่น SUNSHINE Dairy HIGH PROTEIN ซึ่งมีโปรตีนถึง 33 กรัมต่อหนึ่งหน่วยบริโภค นอกจากนี้ควรรับประทานอาหารรวมถึงคาร์โบไฮเดรตเชิงซ้อนที่ดี เช่น ข้าวโอ๊ต ข้าวกล้อง และขนมปังโฮลวีท เพื่อให้พลังงานที่เพียงพอ ตารางเมนูตัวอย่างสำหรับ 7 วันแนะนำให้มีความหลากหลาย เช่น วันจันทร์ข้าวโอ๊ตกับไข่ต้มหรือไข่เจียวขาว วันอังคารขนมปังโฮลวีทกับไข่ดาวน้ำและอะโวคาโด วันพุธ Greek yogurt กับกราโนล่าและผลไม้ รวมถึงอาหารเย็นที่เน้นโปรตีนและผักลวก เช่นปลากะพงหรืออกไก่ย่าง การออกกำลังกายเวทเทรนนิ่งควบคู่กับการคาร์ดิโอ 3-5 วันต่อสัปดาห์ จะช่วยกระตุ้นการสร้างกล้ามเนื้อและเผาผลาญไขมัน ส่งผลให้ได้รูปทรงสรีระที่กระชับเอวบางแต่ร่างกายแข็งแรง นอกจากนี้ควรรักษาสมดุลน้ำและลดการบริโภคโซเดียม โดยเลือกอาหารรสชาติกลมกล่อม และดื่มน้ำเยอะๆ จะช่วยลดการบวมน้ำและช่วยระบบเผาผลาญดีขึ้น สำหรับสาวๆ ที่ต้องการไอเดียเมนูเพิ่มเติม สามารถลองสอบถามหรือค้นหาเมนูที่หลากหลาย เพื่อให้การกินโปรตีนไม่จำเจและตอบโจทย์ทั้งความอร่อยและสุขภาพที่ดีได้ในระยะยาว

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A white bowl containing sliced apples and a generous serving of peanut butter, presented as a mid-day snack.
What I Eat In A Day: High Protein
My bday is coming up in January and I am going on two trips. Girl I need to be snatched and need this a$$ to be sitting! My goal is to have a 160g of protein throughout the day, and honestly it’s hard sometimes! I’m trying to find a balance because sometimes I’m just not hungry and I have to force
Alana🖤

Alana🖤

343 likes

Protein Coffee of the Day: Salted Caramel
A lot of people have said that my recipes are too complex, and too much! I wanted you to know that I HEAR YOU! This one is for you! My in a rush girlies, the ‘I don’t have time’, the ‘that’s too many things’ ladies and gents! I totally get it and I agree! Sometimes I let the fun of it get
🧡🩷Sydney🩷🧡

🧡🩷Sydney🩷🧡

1056 likes

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