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เนื้อแห้ง
ถ้าคุณมองในโซนแช่แข็งคุณจะพบอาหารประเภทเนื้อแห้ง เนื้อวัว เนื้อไก่ หรือเนื้อหมู ทื่อุดมไปด้วยโปรตีนอย่างเหลือเชื่อและแทบจะไม่มีไขมันเลย เนื้อแห้งแทบจะเป็นเนื้อในอุดมคติที่เหมาะสำหรับการสร้างกล้ามเนื้อมากที่สุด
ดาร์คช็อคโกแลต
ผมอยากให้คุณนึกถึงว่าดาร์คช็อคโกแลตนั้นเป็นอาหารชั้นดีเช่นเดียวกับไวน์หรือชา การดื่มไวน์มากเกินไปนั้นไม่ดีอย่างแน่นอนแต่การดื่มไวน์วันละแก้วจะช่วยให้ร่างกายมีสุขภาพดีเทียบเท่ากับการออกกำลัง 1 ชั่วโมงในยิม เช่นเดียวกับชา ชาเขียวดีต่อสุขภาพแต่ส่วนใหญ่ (ไม่ใช่ทั้งหมด) ชานั้นมีฤทธิ์ขับปัสสาวะที่แม้ว่าเหมือนจะดีแต่ถ้าต้องเดินเข้าออกห้องน้ำแปดรอบในเวลาสองชั่วโมงคงจะไม่ดีแน่
เช่นเดียวกับไวน์และชา ดาร์คช็อคโกแลตจะให้ผลดีต่อสุขภาพถ้ารับประทานอย่างเหมาะสม ดาร์คช็อคโกแลตที่ดี่ที่สุดคือแบบที่มีเปอร์เซนต์ของเมล็ดคาเคา (Cacao) สูงที่สุดกว่าบรรดาส่วนผสมอื่นๆ เมล็ดคาเคาคือรูปแบบของช็อคโกแลตดิบ และผงโกโก้นั้นผลิตจากเมล็ดคาเคาเช่นกัน ความเข้มข้นของโกโก้ยิ่งมากรสชาติจะยิ่งมีความขม ในทางกลับกันถ้ามีความเข้มข้นน้อยก็จะมีความขมน้อยตามไปด้วย ดาร์คช็อคโกแลต 100 กรัม คำนึงไว้ว่าขนาดที่ให้ประโยชน์สูงสุดต่อสุขภาพคือ 2 ตร.ซม.
ไข่ต้ม
ไข่ต้มนั้นง่าย มีสารอาหารสูง และมีจำหน่ายทั่วไปตามร้านสะดวกซื้อเช่นเดียวกัน คุณค่าทางอาหารมากมายที่เกี่ยวข้องกับไข่ ถ้าคุณกำลังมองหาโปรตีนที่ไขมันต่ำละก็ คงจะไม่มีอะไรสู้โปรตีนในไข่ขาวได้เลย
กล้วย
ผลไม้กล้วยนั้นหากันได้ทุกที่ทุกแห่งในประเทศไทยต่างกับบางประเทศที่คนจะต้องเสาะแสวงหาเพื่อตุนกล้วยเก็บไว้ อย่าได้ไปดูถูกคุณค่าทางอาหารของกล้วยราคาถูกที่กองกันอยู่ในตะกร้านะครับ ซื้อเก็บไว้และใช้กินแทนของทานเล่น เพราะมันอุดมสมบูรณ์ไปด้วยสารอาหารมากมายจากคาร์โบไฮเดรต โปรตีน และเกลือแร่ และร่างกายยังสามารถย่อยได้ง่ายอีกด้วย นั่นเป็นเหตุให้เรามักจะเห็นนักเทนนิสรับประทานกล้วยเป็นของทานเล่นระหว่างพักครึ่งเกม
ถั่ว
ถั่วนั้นหาได้ง่ายดายในร้านสะดวกซื้อทั่วประเทศ แต่ส่วนใหญ่แล้วร้านตามปั๊มน้ำมันจะมีรสชาติที่หลากหลายมากกว่า เวลาที่คุณจะตัดสินใจซื้อถั่วควรจะเลือกแบบที่ไม่มีเกลือ หรือเกลือน้อยและผ่านกระบวนการปรุงแต่งน้อยที่สุด ถั่วลิสงนั่นน่ารับประทานยิ่งนัก แต่ในความเป็นจริงแล้วถั่วลิสงจัดอยู่ในพืขตระกูลถั่วแบบชนิดเปลือกบาง ให้ประโยชน์ต่างจากถั่วเปลือกแข็ง สารอาหารจำเป็นในถั่วลิสงและอัลมอนต์นั้นแทบจะเหมือนกัน แต่ในอัลมอนต์นั้นมีปริมาณเข้มข้นกว่าและมีสารอาหารเชิงซ้อนที่สูงกว่าพืชตระกูลถั่วที่โตเหนือดิน
โปรตีนแท่ง
โปรตีนแท่งนั้นถ้าเลือกไม่ถูกก็จบกัน ส่วนใหญ่แล้วไม่ค่อยจะมีใครได้สนใจอ่านสารอาหารและส่วนผสมบนฉลากเนื่องจากตัวหนังสือเหล่านั้นมันช่างเยอะและเล็กเหลือเกิน หากคุณจะต้องเลือกโปรตีนแท่งให้เลือกจากผลิตภัณฑ์ที่มีจำนวนโปรตีนและคาร์โบไฮเดรตเท่าเทียมกัน และมีปริมาณน้ำตาลที่ต่ำ ร้านสะดวกซื้อสมัยนี้มีโปรตีนบาร์จำหน่ายแต่บางร้านก็อาจจะยังไม่มี ครั้งต่อไปลองกวาดตาดูให้ดีว่าร้านไหนมีขายเพื่อครั้งต่อไปคุณจะได้เติมพลังให้กับตัวคุณเองได้อย่างเหมาะสม ในขณะที่คุณเอารถไปแวะเติมพลัง (น้ำมัน) ให้กับรถของคุณ
ขอขอบคุณผลิตภัณฑ์อาหารซีพี
http://www.cpfworldwide.com/th/sustainability
Healthy Choices at Your Local Mini Mart
I would be lying if we told you that you could find contemporary health foods like fresh fish and steak in your average mini-mart. You won’t find sustainable, organic, cage-free, locally sourced foods at these stores, but you’ll be able to get some decent, healthy convenient nutrition if you plan and actually look around the store. In Mini Marts the most popular items like Crisps, and cookies are placed right in front of you at eye level so you buy them first. But spend a few minutes looking around and you will find some healthy choices
Dried Meat
If you look in the refrigerated section you will find some dried meats, beef, chicken and maybe pork, with most varieties including incredible levels of protein and nearly no fat, dried meat is almost an ideal on-the-go muscle builder.
Dark Chocolate
We’d like for you to think of dark chocolate in the same way you’d think of plant-based drinks like wine and tea. Too much wine is obviously bad, but having one glass of it can be as healthy as an hour in the gym. Similarly, teas like green teas can be healthy, but most (if not all) teas have a diuretic effect which seems healthy until you’re on your eighth trip to the lavatory during your second hour of work.
Like wine and tea, then, dark chocolate is best consumed in moderation. The healthiest dark chocolate is the kind with the highest percentage of cacao beans in its ingredients list. Cacao beans are chocolate in its most raw form, and cocoa powder is made from cacao beans. The higher the cocoa concentration the more bitter the chocolate will be, meaning that a little will go a long way. While we will list some statistics for 100 grams of dark chocolate, keep in mind that a 2cm square portion is a healthy size.
Bananas
The banana is abundant in Thailand and modern man has gone as far as stocking the fruit nearly anywhere food is sold. Don’t fear those seemingly untouched baskets of dirt-cheap bananas at the mini-mart, buy them and snack on them, they contain a rally healthy mix of carbs, protein and electrolytes, plus they are so easy to digest, that’s why you see tennis players snack on them between games
Hard-Boiled Eggs
Hard-boiled eggs are simple, nutritious, and widely available at mini-marts across the country. There are so many health benefits linked to eggs and if you’re looking for a protein low fat hit protein you can’t beat the white of an egg
Nuts
Nuts are widely available in mini-marts across the country, but the average gas station spread will mostly contain heavily salted varieties. When making your decision, and try to find raw, unsalted, or lightly salted nuts when possible. While peanuts certainly are tempting, they’re technically legumes not nuts. The macronutrient (protein, carbs, and fat) content of a peanut and an almond are virtually the same, but almonds are richer in many vital micronutrients than their underground-growing counterparts.
Protein Bars
Protein Bars are pretty hit-or-miss, you’ll want to get your reading glasses out in order to check the nutrition label on protein bars, searching for one that has equal amounts of protein and carbohydrates and low sugar content. Many mini-marts now carry protein bars of some don’t, so keep your eyes peeled for them the next time you’re fueling your car and your body
Thank you CP sustainability
http://www.cpfworldwide.com/th/sustainability
English
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