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V O L 1 : O C T O B E R - N O V E M B E R I S S U E


E-MAGAZINE













E A T I N G A V A R I E T Y O F F O O D I N T H E R I G H T R A T I O





RECOMMENDED FOODS LET’S GET TO KNOW THE ORIGIN FOOD BENEFITS YOU
YOU WANT TO EAT. AND IMPORTANCE OFTHE FOOD SHOULD KNOW ABOUT.
CATEGORY.

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เน อหา • ป งย่าง


02 Rice

Contents

03 Vegetables




04 Fruits




05 Milk



06 Meat




07 Fats

RICE




























The importance of rice
Rice is very important to life. Today, about 3 billion people Asians, rice is a staple food. Rice is

important and useful for human life, whether it is used as food, making snacks, medicine, utensils,
jewelry and toys, etc. It can be considered that rice is important to life.


There are 4 types of rice.
1. Jasmine rice originated in Thailand with a scent similar to pandanus. Popular cultivars such as
2.Glutinous rice is grown in the northeast of Thailand.
3.White Rice White rice is commonly grown in many varieties.
4.Healthy rice These rice are unprocessed rice, which retains high vitamin and fiber values.


The proportion that should be consumed rice per day Will be divided by gender Age ranges and
activities performed by should get 8-12 ladle per day, depending on their own energy needs.
If a working-age woman, a golden age or an elderly person, eats 8 ladle per day, if a working-age
man, 10 ladle per day, and if it requires a lot of energy, it can eat up to 12 ladle



The benefits of rice
1.It is a good source of energy
2. Helps with the nervous system because rice is an excellent source of many B vitamins.
3. Helps heart health because rice lowers cholesterol levels.
4. Prevent constipation. Because rice has fiber
5. Regulate blood sugar levels, etc.


As for the menu that I would like to recommend from rice In addition to being a variety of rice
that we commonly eat, rice can also be made into various menus such as rice pizza, jasmine rice
dressing, or to be used as a dessert. Such as Cracker macaron rice, Jasmine rice pancakes with
honey fruit.

By Wmindmind

VEGETABLES






Vegetables are one of the main five food groups, which are rich in vitamins,
minerals, fiber, and antioxidants. These help digestion, absorption of food, nervous
system,

the excretory system as well as reduce the risk of disease. These are all very
necessary for the body.



Healthy eating vegetables. We should eat fresh vegetables if you have to cook with

heat must take the least amount of time because the heat will carry the vital
nutrients of vegetables out as well. Eating fresh vegetables, although They have

more nutrients if cleaning is not good it has negative effects as well, such as the
presence of bacteria, parasites, fungi or chemicals that can cause residues in the
body.



In one day we should eat 400-600 grams of fresh vegetables or about 4-6 ladle to

suit the amount that should be received at each age. In childhood, need about 4 ladle
vegetables, teenagers need about 5 ladles, and adults need about 6 ladles. If it is

cooked vegetables, the quantity should be double to get enough nutrition. By the
body should receive energy 350-400 kcal.



Recommended menu: Vegetable Salad with Black Pepper Chicken Breast.



By Phattharasak Thaweesap

FRUITS




The fruit is a popular food for health lovers because it has many benefits. The fruit contains
vitamins, minerals, water, fiber, and energy, and now we will talk about the benefits of the fruit.

The right amount of food eaten each day. Including restrictions on eating fruits for people with
diabetes or people who want to lose weight. And not just that, we will distribute healthy smoothie
recipes as well.


The fruit is a type of food that is a good source of vitamins and minerals. Each type of fruit
contains vitamins or minerals, as well as other nutrients. It varies depending on what nutrients the
fruit has as the protagonist. But in general, the fruit is considered a food that is beneficial to the
human body a lot. It is a food that provides vitamins and minerals that are easier to eat than
vegetables. Because with a tastier and tastier taste Fruits help strengthen the body, longevity, help
create moisture and radiance to the skin. Helps the digestive system to work normally It helps you
lose weight as well. Helps develop brain and thinking Helps to nourish the eyes Can fight cancer
And makes the stomach feel full For diabetics.


And those who want to lose weight can choose to eat fruits that have a small amount of sugar.

There are 16 types of low-sugar fruits, including apples, guava, berries, oranges, kiwi, pears,
cranberries, crushed passion fruit, Tim, cherries, peaches, pomelo, banana, dragon fruit, pumpkin,
nuts and in one day. We should eat 2-3 parts of fruit with a weight of 1 part of the fruit is 80-100
grams, but if you are careful about sugar, reduce the portion of the fruit.


Recommended menu : Strawberry Smoothie, Mango Smoothie.


Thank you for your interest, pay attention. I wish you all good health And see you next time.



By Sasiwan Akkahat

MILK





Milk is something that no human has ever drank or knows. There are many types of milk for us
to drink. Some people may like fresh milk, or someone who wants to avoid fat may choose to drink
low fat fresh milk or non fat milk, and if they are kids they may choose filled milk or drinking
yoghurt. Milk can also be used for production or as an ingredient of other foods such as cheese,
ice cream, etc.
We all know that milk has many benefits and suitable for all ages. Because it contains an
important component such as calcium which mainly helps maintain bone, vitamin B1 helps nourish
the nerves and heart, vitamin B12 helps strengthen red blood cells and many more. But! we can get
these benefits if we consume them in the right way. Have you checked each of the following, have
you ever done it or not?

Shouldn’t add chocolate to the milk. Because it may cause calcium oxalic which is bad for your
health. It will make your body lack calcium and have diarrhea. If you are a child, it may slow your
growth!
Shouldn’t be taken drug with milk. Because it affects the bioavailability of the drug.
( You should drink milk after or 1-2 hours before taking the medicine. )
Shouldn’t add more than 8 g of sugar per 100 ml of milk but if you want to add sugar. You
should use brown or cane sugar is best because it is easily absorbed by the body
Don’t add sugar to too hot milk as it can cause toxins to the body.
(Should be added while the temperature is 40-50 ° C)
Shouldn't be boiled milk over high temperature. Because it may burn the sugar in the milk and
became the leading cause of cancer (It is recommended to use 60 ° C for 6 minutes or at 70 ° C
about 3 minutes is enough.)

Don’t forget to drink at least 2 glasses every day.

Wishing you good health~


By Crecent_mo.on

Meat





Protein is the main food that provides energy for the body, including meat, eggs,

milk. Here I will talk about meat. It plays an important role in growth. Stimulates
the secretion of hormones, including meat, chicken, fish, pork.


Choose to eat protein from meat only that is not skin and oily. Can be eaten with
every meal because the body needs at least 15 calories from meat. Of overall energy

for the day. In general, you should eat meat in the amount of 0.8-1 g / 1 kg / 1 day.
But if you want to build muscle, you should eat 2-3 g / 1 kg of body / 1 day.

Because it contributes to the repair of damaged muscles, including building a large
muscle bundle of the body.


The menu that we would like to recommend is a menu that is easy to make and
delicious, including clean chicken steak, clean salmon salad. Besides we focus on

eating meat, we also need to eat foods that are full of nutrients. Correct nutrition
as well.

By Janyaporn NgamKhwao

Fats & Oil






Fat is allegedly an essential nutrient for the body. A villain on the plate In spite
of the fact that The badness we label fat is caused by our ignorance of our choices
and the inability to get enough of the food we eat.



"Fat" is an essential nutrient for the body. But must be given in moderation

Not too much Which will cause the body to suffer Have problems with overweight,
obesity, or problems with atherosclerosis And not only the amount of fat received,
but also affect the body. Because the type of fat is equally important If choosing

the right type of fat It will help the body away from various diseases, the human
body receives fat from food. To bring this nutrient into energy Although not the

primary source of energy as carbohydrates are. But fat provides a lot more energy
than carbohydrates when calculated for the same weight. Fat is a factor that makes

each dish delicious. This can be found in fatty and nonfat milk powder, or in the
case of fatty and fat roast pork Fats and oils have many benefits.



Fats and oils are beneficial in many ways, but they should be taken in moderation
and should not be over-treated, as they can lead to adverse consequences.






By Nornuuu

MEMBERS






Phattharasak Thaweesub 633020881-9


Chanin Rodnoum 633020874-6


Janyaporn Ngamkhwao 633020520-1


Wiphaporn Kueakoolwong 633020884-3


Nichakarn Saibua 633020519-6


Sasiwan SaAkkahat 633020238-4







REFERENCE




https://www.megawecare.co.th/content/6790/
https://medthai.com/%E0%B8%99%E0%B8%A1/

https://amprohealth.com/nutrition/vegetables/
https://www.softservefruitco.com

https://www.interpharma.co.th/articles/

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https://greenworld.or.th/green_issue/ไขมันกับสุขภาพ-ตอนท -1/
https://www.rama.mahidol.ac.th/ramachannel/home/article/ไขมัน-กินอย่างไร-จึงจะดี/