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)
การกินให้ผอมนั้นไม่ใช่แค่การลดปริมาณอาหาร แต่ยังรวมถึงการเลือกอาหารที่เหมาะสมและปรับเปลี่ยนพฤติกรรมการกินด้วย นี่คือเคล็ดลับการกินที่จะช่วยให้คุณควบคุมน้ำหนักได้ดี:
1. กินอาหารที่มีไฟเบอร์สูง: ไฟเบอร์จะช่วยให้คุณรู้สึกอิ่มได้นานขึ้น ลดความอยากอาหาร และช่วยในการขับถ่าย อาหารที่มีไฟเบอร์สูงรวมถึงผัก ผลไม้ ธัญพืชไม่ขัดสี และถั่วต่างๆ
2. ดื่มน้ำเปล่าให้มาก: การดื่มน้ำก่อนรับประทานอาหารจะช่วยให้คุณรู้สึกอิ่มและกินน้อยลง ควรดื่มน้ำอย่างน้อย 8 แก้วต่อวัน
3. เลือกกินโปรตีนที่มีคุณภาพ: โปรตีนจากแหล่งที่ดีเช่น ปลา ไก่ไม่ติดหนัง และโปรตีนจากพืช เช่น ถั่วและเลนทิลส์ จะช่วยให้อิ่มนานและเพิ่มการเผาผลาญแคลอรี่
4. หลีกเลี่ยงของหวานและอาหารแปรรูป: ของหวานและอาหารที่ผ่านกระบวนการผลิตมากๆ มักมีแคลอรี่สูงแต่ไม่มีสารอาหาร
5. กินอาหารหลายมื้อแต่ปริมาณน้อย: การแบ่งอาหารเป็นมื้อเล็กๆ หลายๆ มื้อตลอดวันช่วยควบคุมระดับน้ำตาลในเลือดและลดความหิวกระหาย
6. เตรียมอาหารเอง: การทำอาหารที่บ้านช่วยให้คุณควบคุมส่วนประกอบและปริมาณได้ดีกว่าการกินนอกบ้าน
7. จดบันทึกอาหาร: การเขียนบันทึกทุกอย่างที่กินวันต่อวันช่วยให้คุณตระหนักถึงพฤติกรรมการกินและแก้ไขได้ตรงจุด
การปรับเปลี่ยนวิธีการกินด้วยเคล็ดลับเหล่านี้จะช่วยให้คุณลดน้ำหนักได้อย่างมีประสิทธิภาพและยั่งยืน
เพิ่มเติมที่ https://itshealthylicious.com/เคล็ดลับกินยังไงให้ผอม/
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