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Leanlicious 🩵
Leanlicious 🩵

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Give away the amount of protein in Thai food. Save it when ordering!✨

🗝️ Hack eat outside to get high protein. 💪🏻

🩵 order added:

Boiled / scalded eggs (+ 7g)

Chicken / Pig / Shrimp Exclusive (+ 10-15g)

Tofu (+ 8g)

.

❌ Reduce / abstain:

Rice / line, halved.

Oil (request less)

Sugar (request not to wear)

.

🥤 Protein-enhancing drinks:

Soy milk, not sweet (+ 7g)

Low Fat Cow Milk (+ 8g)

Greek yogurt (+ 15g)

.

# Leanlicious # Lean Licious # Clean food # Healthy food # Eatcleangetlean

2025/9/11 Edited to

... Read moreกินอาหารไทยให้อิ่มอร่อยและได้โปรตีนสูงไม่ใช่เรื่องยากเลยครับ จากที่ได้ลองสั่งอาหารตามวิธีที่แนะนำในบทความนี้ พบว่า การเลือกเมนูที่มีเนื้อสัตว์ หรือเต้าหู้เพิ่มเข้าไปสามารถเพิ่มโปรตีนได้มากถึง 10-15 กรัมต่อจาน เช่น ไก่ หมู กุ้ง และการสั่งไข่ต้ม/ลวกเพิ่มก็นับว่าเป็นไอเดียดีที่ไม่เพิ่มแคลอรี่มากนัก นอกจากนั้น การลดปริมาณข้าวหรือเส้นครึ่งหนึ่งก็ช่วยลดพลังงานส่วนเกิน และลดน้ำตาลหรือน้ำมันที่ใส่ในจานช่วยให้อาหารที่รับประทานยิ่งเหมาะสำหรับคนที่อยากดูแลสุขภาพไปด้วย ข้อแนะนำคือเลือกสั่งน้ำจิ้มไม่ใส่น้ำตาลหรือใส่น้อย และเลือกเครื่องดื่มที่มีโปรตีนเช่นนมถั่วเหลืองไม่หวานหรือนมวัว Low Fat จะช่วยเสริมโปรตีนได้ดี จากภาพ OCR ในบทความยังแสดงให้เห็นตัวอย่างจานยอดนิยม เช่น ผัดไทกุ้งสดมีโปรตีนประมาณ 18-22 กรัม แต่ควรระวังน้ำมันและน้ำตาลในจานด้วย หมูย่าง ไก่ย่าง เป็นอีกทางเลือกที่ให้โปรตีนสูงและไขมันที่เหมาะสม ฉันขอแนะนำให้ใช้เทคนิคเหล่านี้เวลาออกไปร้านอาหารหรือสั่งเดลิเวอรี่ เพื่อให้เข้าใกล้เป้าหมายการกินคลีนแบบง่ายๆ และยังได้โปรตีนเพียงพอสำหรับการฟื้นฟูร่างกายและเสริมสร้างกล้ามเนื้ออีกด้วยค่ะ

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