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ต๊อบ ดูแลไทรอยด์
ต๊อบ ดูแลไทรอยด์

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If you eat olive oil 30 days in the morning, what happens?

2025/10/1 Edited to

... Read moreถ้าพูดถึง “น้ำมันมะกอกสกัดเย็น” หลายคนจะนึกถึงการกินตอนเช้าแบบท้องว่าง แล้วหวังผลเรื่องสุขภาพหัวใจ ผิวพรรณ หรือการขับถ่าย เราเองก็เคยลองทำต่อเนื่องประมาณ 30 วัน เลยอยากแชร์แนวทางที่ทำแล้วรู้สึกว่าเวิร์ก (และสิ่งที่ต้องระวัง) เพื่อให้ลองทำตามได้อย่างปลอดภัยและเห็นภาพชัดขึ้น 1) น้ำมันมะกอกสกัดเย็นต่างจากแบบอื่นยังไง (ทำไมคนถึงเลือก) น้ำมันมะกอกสกัดเย็น (Extra Virgin/Cold Pressed) มักถูกเลือกเพราะยังคงสารต้านอนุมูลอิสระและโพลีฟีนอลได้ดี กลิ่นจะออกหอม-เผ็ดนิดๆ คอหน่อยๆ (บางยี่ห้อ) และมีไขมันไม่อิ่มตัวเชิงเดี่ยวสูง ซึ่งเป็นกลุ่มไขมันที่มักถูกพูดถึงว่า “เป็นมิตรกับหัวใจ” มากกว่าไขมันอิ่มตัว 2) กินตอนเช้า 30 วัน “อาจ” ช่วยเรื่องอะไรบ้าง - ระบบหัวใจและหลอดเลือด: โดยหลักการ ไขมันไม่อิ่มตัวเชิงเดี่ยวและสารต้านอนุมูลอิสระในน้ำมันมะกอก อาจช่วยสนับสนุนการดูแลไขมันในเลือด เช่น LDL (ไขมันไม่ดี) และลดความเสี่ยงโรคหัวใจเมื่อใช้แทนไขมันที่ไม่ดีในมื้ออาหาร - ระบบย่อยอาหาร/ท้องผูก: ถ้ากินตอนท้องว่าง บางคน (รวมถึงเรา) รู้สึกว่าขับถ่ายง่ายขึ้น เหมือนช่วย “หล่อลื่น” ระบบทางเดินอาหาร แต่ผลลัพธ์จะต่างกันตามคน และต้องดื่มน้ำตามให้พอ - การอักเสบในร่างกาย: โพลีฟีนอลในน้ำมันมะกอกมักถูกพูดถึงในเรื่องต้านการอักเสบ อาจช่วยเสริมภาพรวมสุขภาพเมื่อทำร่วมกับอาหารและการนอนที่ดี 3) กินยังไงให้ทำได้จริง (ไม่ฝืน และไม่พังแผน) - เริ่มน้อยก่อน: 1 ช้อนชา แล้วค่อยเพิ่มเป็น 1 ช้อนโต๊ะ/วัน ถ้าร่างกายรับได้ - เวลา: ตอนเช้าท้องว่างหรือก่อนอาหาร 15–30 นาที (ถ้าปวดท้องง่าย แนะนำกินพร้อมอาหารแทน) - จับคู่แบบที่คนทำบ่อย: น้ำอุ่น 1 แก้ว หรือบีบเลมอนเล็กน้อย (ไม่จำเป็น แต่ช่วยให้กินง่ายขึ้น) - สำคัญที่สุด: ใช้ “แทน” ไขมันเดิมในมื้ออาหาร ไม่ใช่เพิ่มเข้าไปจนแคลอรีเกิน เพราะน้ำมัน 1 ช้อนโต๊ะพลังงานค่อนข้างสูง 4) ข้อควรระวังที่เจอบ่อย - บางคนถ่ายเหลว/ปวดท้อง ถ้าเริ่มทีเดียวเยอะเกิน ให้ลดปริมาณ - คนที่คุมแคลอรี/ลดน้ำหนัก ต้องนับพลังงานรวมด้วย - เลือกเก็บรักษาให้ถูก: ขวดทึบแสง ปิดฝาแน่น เก็บพ้นแดดและความร้อน เพื่อไม่ให้เหม็นหืน ถ้าคุณอยากลอง “น้ำมันมะกอกสกัดเย็นตอนเช้า 30 วัน” แนะนำให้โฟกัสที่ความสม่ำเสมอ + ปรับอาหารทั้งวันควบคู่กัน (ผัก โปรตีนดี ไขมันดี) แล้วค่อยดูความเปลี่ยนแปลงเรื่องการย่อย ความอิ่ม และความรู้สึกโดยรวม จะเห็นภาพชัดที่สุดว่าเหมาะกับตัวเองไหม

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Nona.foodstory

Nona.foodstory

1456 likes

Week 2- 30 DAY HEALTHY WEIGHT LOSS DIET CHALLENGE
Week two finally complete, this week I learned that meal planning and budgeting was a little easier when buying things to eat that I could eat more than once in the week, so on days that you may not see certain meals such as breakfast launch or dinner it’s because it was a repeated meal from the pr
Ashantí

Ashantí

287 likes

The best ways to eat BEETS!
Sweet and tender crisp Air fryer Roasted Beets are a delicious side dish that gets ready in few minutes. Perfectly roasted, these beets are whole30, paleo, vegan, gluten-free and can be added to any salad or enjoyed as is. Ingredients 3 Beets 3/4 tablespoon Oil, I use avocado or olive oil 1/
pipingpotcurry

pipingpotcurry

53 likes

MINI OLIVE OIL CAKE 🍋🍰
This Vegan Olive Oil Cake Recipe is perfect when you don’t want to make a full cake or don’t have enough ingredients to! It’s made with clean and healthy ingredients making it gluten free and vegan friendly. INGREDIENTS 1/4 cup olive oil 1/4 cup almond milk, unsweetened 1 lemon (use 2 lem
Jes

Jes

4162 likes

What I eat after my workout for a juicy booty!
DM me “🍑” on IG for my #bootybuilding secrets Don’t make it complicated. Focus on getting a meal that is high in protein and high in carbs after your workout. I recommend some healthy fats as well. If you do a protein shake, do it immediately after your workout so by the time you get hom
Kenzie Mariano

Kenzie Mariano

97 likes

MINI CHOCOLATE OLIVE OIL CAKE 🍫🍰
This Chocolate Cake for Two is the perfect sweet treat. Whether you’re sharing it with a loved one or saving the other mini cake to enjoy later. It’s delicious, moist and incredibly easy to make! INGREDIENTS 1/4 cup granulated sugar 1 egg yolk 2 tbsp almond milk 2 tbsp olive oil 1 tb
Jes

Jes

123 likes

CHICKEN SKEWERS 💥 MIDDLE EASTERN STYLE
Grilling season is approaching and these are the most amazing chicken skewers you can make right at home (in the oven too!) All these take is an easy marinade - you skewer them up and put them in the grill or just pop them in the oven, and top with the most amazing garlicky white sauce. Here is
Shredhappens

Shredhappens

2511 likes

Naturally Detox your Mind & Body from Head to Toe🌷
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸 3 Colon Cleanse Recipes I Use to Clean my Stomach and Intestines Naturally If you’ve been feeling headaches, fatigue, weight gain, or low energy, a natural colon cleanse might be just what you need. 🍋What is a Natural Colon Cleanse? 🌸A natural colon cleanse involves f
Chalie_Baker

Chalie_Baker

545 likes

GLUTEN FREE OLIVE OIL CAKE 🍰
This Gluten Free Olive Oil Cake is heaven in every bite. It’s easy to make and incredibly delicious. The texture is light, fluffy and moist in every bite! INGREDIENTS 1 1/4 cup gluten free flour 1/2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2/3 cup olive oil 1/2 cup plain greek yo
Jes

Jes

34 likes

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