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ต๊อบ ดูแลไทรอยด์
ต๊อบ ดูแลไทรอยด์

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Olive oil. Eat before food or after good food?

2025/11/16 Edited to

... Read moreถ้าถามว่า Extra Virgin Olive Oil (น้ำมันมะกอกสกัดเย็น) “กินตอนไหนดี” จริง ๆ ไม่มีคำตอบตายตัวค่ะ เพราะขึ้นกับเป้าหมายที่เราอยากได้และอาการของแต่ละคน แต่จากที่ลองปรับเวลากินเอง + ดูจากหลักการย่อยอาหาร สรุปแนวทางได้ประมาณนี้ 1) ถ้าอยากเน้น “การดูดซึมสารต้านอนุมูลอิสระ” หลายคนเลือกกินก่อนอาหาร เพราะท้องค่อนข้างว่าง ทำให้ร่างกายดูดซึมบางอย่างได้ดี โดยเฉพาะกลุ่มสารต้านอนุมูลอิสระในน้ำมันมะกอกสกัดเย็น (เช่น โพลีฟีนอล) แต่ถ้าเป็นคนที่ท้องไว/ระคายเคืองง่าย แนะนำเริ่มจากปริมาณน้อยก่อน แล้วค่อยเพิ่มค่ะ 2) ถ้ามีกรดไหลย้อน คลื่นไส้ หรือท้องเสียง่าย กลุ่มนี้มักไม่เหมาะกับการกินตอนท้องว่าง เพราะไขมันอาจกระตุ้นอาการแสบร้อนหรือคลื่นไส้ได้ (บางคนเป็น บางคนไม่เป็น) วิธีที่ฉันแนะนำคือ “กินหลังอาหาร” หรือกินพร้อมอาหารไปเลย จะนุ่มนวลกว่า และยังได้ประโยชน์เรื่องไขมันดีเหมือนเดิม 3) ถ้ากังวลเรื่องท้องผูก/อยากช่วยระบบขับถ่าย บางคนใช้วิธีกินก่อนอาหาร แล้วดื่มน้ำอุ่นตามเล็กน้อย ช่วยให้ลื่นขึ้นได้ แต่ถ้ากินแล้วปวดท้องหรือถ่ายเหลว ให้ถอยมาเป็นกินหลังอาหารแทน จะคุมอาการได้ง่ายกว่า 4) แล้ว “น้ำมันมะกอกกินวันละกี่ช้อน” ถึงพอดี? โดยทั่วไปที่ทำได้ง่ายและไม่หนักเกินไปคือ 1–2 ช้อนโต๊ะต่อวัน (ประมาณ 15–30 มล.) แต่ถ้าเพิ่งเริ่ม แนะนำเริ่มแค่ 1 ช้อนชา–1 ช้อนโต๊ะก่อน 3–7 วัน เพื่อดูว่าท้องรับไหวไหม แล้วค่อยขยับค่ะ 5) กินยังไงให้เวิร์ก (และไม่เสียของ) - เลือกแบบ Extra Virgin / สกัดเย็น กลิ่นหอม มีรสเผ็ดซ่าเล็กน้อยได้ (เป็นคาแรกเตอร์ของโพลีฟีนอล) - ถ้ากินเปล่าไม่ไหว ให้ผสมกับสลัด โยเกิร์ต หรือราดบนอาหารหลังปรุงเสร็จ - ไม่แนะนำเอาไปผัดไฟแรงบ่อย ๆ ถ้าอยากเน้นสารต้านอนุมูลอิสระ (ความร้อนสูงทำให้คุณค่าบางส่วนลดลง) สรุปแบบเลือกให้เหมาะกับตัวเอง: ถ้าอยากเน้นดูดซึมและไม่มีอาการระคายท้อง ลอง “ก่อนอาหาร”; แต่ถ้ามีกรดไหลย้อน/คลื่นไส้/ท้องเสียง่าย ให้ “หลังอาหาร” จะสบายกว่า และคุมปริมาณวันละ 1–2 ช้อนโต๊ะกำลังดีค่ะ

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make an herbal infused ritual oil with me
This past full moon (1-25-24) I decided to make a ritual oil infused with herbs for the first time. I wanted to make an oil with purifying and protective qualities but to also act as a block buster and call in prosperity and abundance. Everything I used I already had in my home and no ingredient ab
Liz

Liz

254 likes

Let’s Eat!
🍠 Garlic Herb Chicken with Baked Sweet Potato & Roasted Asparagus A simple, wholesome meal packed with protein and nutrients! 📝 Ingredients: For the Garlic Herb Chicken: 2 boneless, skinless chicken thighs (or breasts) 1 tbsp olive oil 1 tsp garlic powder 1 tsp dried parsley 1/2 tsp
Boring Laura 💋

Boring Laura 💋

89 likes

This Is What Italians Eat All Summer
This is what Italian summer tastes like: Zucchini, basil, and burrata, tossed with pasta and olive oil, and served under the sun. If you’ve ever wondered what Italians cook during the hottest days of summer, this is it. No heavy sauces. No complicated steps. Just simple, fresh ingredients that c
sunshinecookingg

sunshinecookingg

454 likes

Cod Liver Oil Health Benefits
Cod liver oil is a type of fish oil supplement with numerous health benefits. It is rich in healthy fats, vitamins, and antioxidants. Like regular fish oil, cod liver oil is high in omega-3 fatty acids, which are linked to many health benefits, including reduced inflammation and lower cholestero
All About Natural Hair 1

All About Natural Hair 1

527 likes

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