Workbook
6-Month Education
Supervised by
Chanwit Wasanthanarat MD. Khanittha Punturee Ph.D. Shigeru Yamato Ph.D.
Thai Health Promotion Foundation Advisor of JETRO., CMU CEO of Marimo5 Co., Ltd.
My Muscle Mass Human Body
My Bone Mass
Male
My Fat %
My Weight 45 %
Male
15 %
Male
15 %
Male
25 %
Composition
female My Muscle Mass
My Bone Mass
36 % My Fat %
My Weight
Muscles
female
12 %
Bones
female
27 %
fat
female
25 %
tissues
How to choose healthy food
Easily by dividing your food dish into
4 portions
2poVretgiooertnaFsbrluoeitsf porti1on of
carbohydrate
“You can use 2:1:1 portion with every dish of food”
Refocoodmsmouerncdesed Notforeocdosmoumrceensded
Carbohydrate :Brown rice or Carbohydrate : White rice or
whole-grain products such as refined wheat product such
whole wheat sandwich bread. as white sandwich bread.
Vegetable : Vegetable :
Meat : Meat :
Rice with Thai Stewed Pork Leg 690 kcal
Fried Noodles with Pork 679 kcal
Rice with Crispy Pork and Kale 670 kcal
Rice with Basil Fried Chicken and Egg 630 kcal
Rice Mixed with Shrimp Paste 614 kcal
Rice with Steamed Chicken 596 kcal
Pad Thai (Thai Fried Noodles) 577 kcal
Fried Rice with Pork and Egg 557 kcal
Thai Roasted Pork-Crispy Pork with Rice 540 kcal
Chicken Bryani with Green Chutney 534 kcal
Dried Small Noodles 530 kcal
Noodles in Fish Curry Sauce 497 kcal
Crisp Fried Mussels Pancake 428 kcal
Fried Noodles with Pork in Soy Sauce 397 kcal
Noodles in Yentafo Soup 352 kcal
Chinese Roll Noodles Soup 279 kcal
Water Chestnut in Coconut Milk 276 kcal
Chilled Sweet Vermicelli in Coconut Milk 237 kcal
Banana in Coconut Milk 225 kcal
Sukiyaki 220 kcal
Dumpling in Coconut Milk 211 kcal
Vanilla Icecream 200 kcal
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