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: ÁÒ¨Ò¡¡ÒÃÊѧà¤ÃÒÐˏ ໚¹ÇÔµÒÁÔ¹äÁ‹á·Œ (â¤Ã§ÊÌҧÀÒÂ㹤ŌÒ¤ÅÖ§) ÃÒ¤Ò¶Ù¡ 㪌»ÃÐ⪹ä´Œà¾Õ§ºÒ§Ê‹Ç¹
- ÇÔµÒÁÔ¹ºÕÃÇÁ (B-Complex) = ÇÔµÒÁÔ¹B1-B12
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- µÒÃÒ§ÊÃØ»ÇÔµÒÁÔ¹áÅÐà¡Å×ÍáË ´Ùä´Œ·Õè˹ŒÒ5áÅÐ6

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µÒÃÒ§ÊÃØ» “ÇÔµÒÁÔ¹”
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(retinol)
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(thiamine)
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(riboflavin)
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µÒäÁ‹ÊÙŒáʧ âä»Ò¡¹¡¡ÃШ͡
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B5
(nicotinic acid)
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(pyridoxine)
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B12
(cyannocobalamine)
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(äÁ‹¾ºã¹¾×ª)
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(ascorbic acid)
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(calciferol)
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(alpha-tocopherol)
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F
(folic acid)
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(alpha-
phylloquinone)
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º ËÅÕ¡àÅÕè§ä¢ÁѹÍÔèÁµÑÇ ËÃ×Í Tran-fatty acid ËÃ×Í Saturated Fat (äÁ‹´Õ)¾ºã¹¹éíÒÁѹÊѵǏ
áÅŒÇËѹÁÒ¡Ô¹ä¢ÁѹäÁ‹ÍÔèÁµÑÇ ËÃ×Í Cis-fatty acid ËÃ×Í Unsaturated Fat (´Õ) ¾ºã¹¹éíÒÁѹ¾×ª
º ¼ÙŒÊÙ§ÍÒÂؤÇÃä´ŒÃѺÇÔµÒÁÔ¹ B12à¾ÔèÁ ¼‹Ò¹ÇÔµÒÁÔ¹àÊÃÔÁËÃ×͸ѭ¾×ª (à¾ÃÒФÇÒÁÊÒÁÒö㹡Òôٴ«ÖÁÇÔµÒÁÔ¹ B12
¹ŒÍÂŧ â´ÂÇÔµÒÁÔ¹B12ÁÕäÇŒà¾×èÍ«‹ÍÁá«Áà«ÅáÅÐÃкº»ÃÐÊÒ·) áÅоÒ仢ŒÒ§¹Í¡ä»â´¹á´´¢ŒÒ§¹Í¡ºŒÒ§ ¨Ðä´ŒÁÕ
ÇÔµÒÁÔ¹ D
º Ë­Ô§µÑ駤ÃÃÀ ¤ÇÃàÊÃÔÁ¸ÒµØàËÅç¡áÅÐÇÔµÒÁÔ¹ C (à¾×èÍÊÌҧà«ÅàÁç´àÅ×Í´ãËŒà´ç¡ / ÇÔµÒÁÔ¹ C ª‹ÇÂ㹡Òôٴ«ÖÁ¸ÒµØ
àËÅç¡) ÃÇÁ¶Ö§¡Ã´â¿ÅÔ¡ (à¾×èÍÊÌҧÊÁͧáÅÐà«Åŏ»ÃÐÊÒ· »‡Í§¡Ñ¹¤ÇÒÁ¾Ô¡Ò÷ҧÃкº»ÃÐÊÒ·ã¹à´ç¡)
- ÇÔµÒÁÔ¹ B12 ÁÑ¡ãËŒã¹áÁ‹·ÕèàÅÕ駺صôŒÇ¹Á¢Í§µ¹àͧ
º ¼ÙŒãË­‹ ์¹ á¤Åà«ÕÂÁ â»áµÊà«ÕÂÁ ãÂÍÒËÒà áÁ¡¹Õà«ÕÂÁ ÇÔµÒÁÔ¹ A C E
º à´ç¡/ÇÑÂÃØ‹¹ ¡Ô¹à¡Å×͹ŒÍÂæ˹‹Í (ᵋäÁ‹ä´ŒºÍ¡Ç‹Ò໚¹¼ÙŒãË­‹áÅŒÇãËŒ¡Ô¹àÂÍйÐ)
- Ç‹Ò´ŒÇÂàÃ×èͧ¢Í§à¡Å×Í
: à¹×èͧ¨Ò¡Ã‹Ò§¡ÒÂàÃÒäÁ‹µŒÍ§¡ÒÃàËÅ×ÍàÂÍÐ ©Ð¹Ñé¹Í‹ҡԹà¡Å×ÍÁÒ¡¡Ç‹Ò 2300 ÁÔÅÅÔ¡ÃÑÁ (»ÃÐÁÒ³1ªŒÍ¹
ªÒ)
: âä¤ÇÒÁ´Ñ¹ÊÙ§ âäàºÒËÇÒ¹ ¡Ô¹¹ŒÍÂæ˹‹Í àËÅ×Í 1500 ÁÔÅÅÔ¡ÃÑÁ¾Í
: àÃÒÃѺàËÅ×ͨҡÍÒËÒÃÊíÒàÃç¨Ãٻ໚¹Ê‹Ç¹ãË­‹ ¶Ö§77% àÅ·Õà´ÕÂÇ (ãÊ‹à¡Å×Íà¾×èͶ¹ÍÁÍÒËÒÃ)
: ¡Ô¹ÍÒËÒÃÅ§ä» áŌǡԹ¹éíÒµÒÁ ª‹ÇÂÅ´¤ÇÒÁࢌÁ¢Œ¹¢Í§à¡Å×Íä´Œ
: ¡Ô¹à¡Å×ÍÁҡ仨зíÒãËŒ ໚¹âÃ¤äµ âä¤ÇÒÁ´Ñ¹âÅËÔµÊÙ§ ÍÑÁ¾Ä¡É âäËÑÇ㨠ÏÅÏ
: ¡ÒÃ㪌à¡Å×Íâ»áµÊà«ÕÂÁ·´á·¹à¡Å×Íâ«à´ÕÂÁ ª‹ÇÂãˌŴ¤ÇÒÁ´Ñ¹âÅËԵŧ䴌 (à¡Å×Íâ»áµÊà«ÕÂÁ¾ºã¹
ÍÒËÒøÃÃÁªÒµÔ â´Â੾Òмѡãºà¢ÕÂÇ)
ธัญพืชครบสวน (Whole grain)
ความสมดุลของสารอาหารและพลังงาน
ÊÒõŒÒ¹Í¹ØÁÙÅÍÔÊÃÐ(antioxidant) ¤×ÍÊÒ÷ÕèÁÕÊÁºÑµÔÂѺÂÑé§áÅзíÒÅÒ»¯Ô¡ÔÃÔÂÒÅÙ¡â«‹¢Í§Í¹ØÁÙÅÍÔÊÃРઋ¹ ¤ÇѹºØËÃÕè áÍÅ¡ÎÍÅŏ ÃѧÊÕ
UV àÍç¡«àÏ ãËŒ¡ÅÒÂ໚¹ÊÒ÷ÕèäÁ‹ÁÕÍѹµÃÒµ‹Íà«ÅŏËҧ¡ÒÂ

9. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 9
Q12 : ¤¹»¡µÔµŒÍ§¡ÒÃÇÔµÒÁÔ¹àÊÃÔÁËÃ×ÍäÁ‹ à¾ÃÒÐà˵Øã´
Q13 : Ë­Ô§µÑ駤ÃÃÀ¤ÇÃä´ŒÃѺÊÒÃÍÒËÒûÃÐàÀ·ã´ºŒÒ§ áÅÐÊÒÃÍÒËÒÃàËÅ‹Ò¹Ñé¹ÁÕ»ÃÐ⪹ÍÐäÃ
Q14 : ¨§ºÍ¡¢ŒÍàÊÕ¢ͧ¡ÒúÃÔâÀ¤à¡Å×Í·ÕèÁÒ¡à¡Ô¹ä»
Dietary factor Goal (in % of total energy)
Total fat 15-30%
Saturated fatty acids <10%
Polyunsaturated fatty acids (PUFAs) 6-10%
n-6 Polyunsaturated fatty acids (PUFAs) 5-8%
>n-3 Polyunsaturated fatty acids (PUFAs) 1-2%
>Trans fatty acids <1%
>Monounsaturated fatty acids (MUFAs) By difference
Total carbohydrate 55-75%
Free sugars <10%
Protein 10-15%
Dietary factor Goal (in mg or g)
Cholesterol <300mg per day
Sodium chloride (sodium) <5g per day (<2 g per day)
Fruits and vegetables ≥400g per day
Total dietary fibre From food
Non-starch polysaccharides (NSP) From foods
Ranges of population nutrient intake goals
à¾ÔèÁàµÔÁ: à¡ÕèÂǡѺ¤ÍàÅÊàµÍÃÍÅ
-ä´Œ¨Ò¡µÑº ä¢ÊѹËÅѧ ÏÅÏ áÅÐä´Œ¨Ò¡ä¢ÁѹÊѵǏã¹ÍÒËÒÃ
-à¡Ô´¤ÍàÅÊàµÍÃÍÅÊ٧䴌¨Ò¡¡ÒáԹẺäÁ‹¤Ô´ ¢Ò´¡ÒÃ
ÍÍ¡¡íÒÅѧ ¡ÃÃÁ¾Ñ¹¸Ø âäàºÒËÇÒ¹
-¢ŒÍ´Õ: ໚¹ÊÒÃàº×éͧµŒ¹ã¹¡ÒÃÊÌҧÎÍÏâÁ¹à¾È·Ø¡ª¹Ô´
-¢ŒÍàÊÕÂ: à¡Ô´â䵋ҧæÁÒ¡ÁÒ ઋ¹ âäËÅÍ´àÅ×Í´ËÑÇã¨
áÅÐÀÒÇÐâ¤àÅÊàµÍÃÍÅã¹ËÅÍ´àÅ×Í´ÊÙ§
- ẋ§à»š¹Êͧª¹Ô´ : LDL (ª.<40mg/dl ­.<50mg/dl)
áÅÐHDL

10. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 10
1. ¡Ô¹ÍÒËÒäú 5 ËÁÙ‹ ᵋÅÐËÁÙ‹ãËŒËÅÒ¡ËÅÒÂáÅÐËÁÑè¹´ÙáŹéíÒ˹ѡµÑÇ
2. ¡Ô¹¢ŒÒÇ໚¹ÍÒËÒÃËÅÑ¡ ÊÅѺ¡ÑºÍÒËÒûÃÐàÀ·á»‡§ ໚¹ºÒ§Á×éÍ
3. ¡Ô¹¾×ª¼Ñ¡ãËŒÁÒ¡áÅСԹ¼ÅäÁŒà»š¹»ÃШíÒ
4. ¡Ô¹»ÅÒà¹×éÍÊѵǏäÁ‹µÔ´Áѹ 䢋 áÅжÑèÇàÁÅç´áËŒ§à»š¹»ÃШíÒ
5. ´×èÁ¹ÁãËŒàËÁÒÐÊÁµÒÁÇÑÂ
- Ë­Ô§µÑ駤ÃÃÀ/ÇÑÂÃØ‹¹/ÇÑÂàÃÕ¹ 2-3ᡌǵ‹ÍÇѹ ¼ÙŒãË­‹1-2ᡌǵ‹ÍÇѹ
6. ¡Ô¹ÍÒËÒ÷ÕèÁÕä¢Áѹᵋ¾Í¤ÇÃ
7. ËÅÕ¡àÅÕ觡ÒáԹÍÒËÒÃÃÊËÇÒ¹¨Ñ´ áÅÐà¤çÁ¨Ñ´
8. ¡Ô¹ÍÒËÒ÷ÕèÊÐÍÒ´ »ÃÒȨҡ¡Òû¹à»„œÍ¹ (ä»Ê¶Ò¹·Õè·ÕèÊÐÍҴ˹‹ÍÂ)
9. §´ËÃ×ÍÅ´à¤Ã×èͧ´×èÁ·ÕèÁÕáÍÅ¡ÍÎÍŏ
º ¡Ô¹ÍÒËÒÃËŒÒËÁÙ‹ ËÅÒ¡ËÅÒÂÍ‹ҧ »ÃÔÁÒ³ÍÒËÒÃà¾Õ§¾Í ÊÁ´ØÅ·Ø¡ËÁÙ‹ÍÒËÒÃ
º ÀÒÇзؾâÀª¹Ò¡Òà (Malnutrition) ÀÒÇзÕèà¡Ô´¤ÇÒÁ¼Ô´»¡µÔ¨Ò¡¡ÒÃÃѺ»ÃзҹÍÒËÒ÷Õè¾Íà¾Õ§µÒÁ»¡µÔ ÁÕ·Ñé§
¡Ô¹¹ŒÍÂà¡Ô¹ä» áÅÐÁÒ¡à¡Ô¹ä»
- ÀÒÇСÒâҴÍÒËÒà (Undernutrition) ໚¹¼ÅÁÒ¨Ò¡¡ÒÃä´ŒÃѺÊÒÃÍÒËÒ÷ÕèäÁ‹à¾Õ§¾Í
: Underweight = ¹éíÒ˹ѡ¹ŒÍÂà¡Ô¹ä»
: Stunting = á¤ÃÐ(àµÕéÂà¡Ô¹à˵Ø)
: Wasting = Ëҧ¡Ò·ÃØ´â·ÃÁ ͋͹áÍ ºÑ蹷͹¡íÒÅѧáÅоÅѧ§Ò¹
: Micronutrient deficiencies (iron, iodine, vitamin A) = ¤ÇÒÁ¢Ò´á¤Å¹¸ÒµØÍÒËÒ÷ÕèÁÕ¢¹Ò´àÅç¡
: Hunger = ¤ÇÒÁËÔÇ
á¶Á¤íÒÈѾ·
: Macronutrient Deficiency =
: Deficiency disease =
´Ñ§¹Ñé¹ ¤íÒÇ‹Ò Deficiency ¨Ö§á»ÅÇ‹Ò
The 9 Thai FBDGs Recommendations / โภชนบัญญัติ 9 ขอ
¼ŒÒ¡Ñ¹à»„œÍ¹áÅÐËÁÇ¡áÁ‹¤ŒÒ ÁÕ
»ÃÐ⪹¤×Í»‡Í§¡Ñ¹ÊÔè§Ê¡»Ã¡¨Ò¡
Ëҧ¡ÒÂáÁ‹¤ŒÒŧÍÒËÒÃ
สรุปการกินอาหารที่สุขลักษณะ
ปญหาใหญของโภชนาการในประเทศไทย
PEM

11. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 11
- ÀÒÇзÕèÁÕÊÒÃÍÒËÒÃà¡Ô¹ (Overnutrition) ໚¹¼ÅÁÒ¨Ò¡¡ÒÃä´ŒÃѺÊÒÃÍÒËÒ÷Õèà¡Ô¹¡Ç‹Ò¤ÇÒÁµŒÍ§¡Òâͧ
Ëҧ¡ÒÂ
: Nutrition related chronic diseases (NRCDs) = ÀÒÇзҧâÀª¹Ò¡Ò÷Õèà¡ÕèÂÇ¢ŒÍ§¡ÑºâäàÃ×éÍÃѧ
µÑÇÍ‹ҧઋ¹ âäËÅÍ´àÅ×Í´ËÑÇ㨠âä¤ÇÒÁ´Ñ¹ÊÙ§ âäÁÐàÃç§àµŒÒ¹Á
: Overweight = ¹éíÒ˹ѡÁÒ¡à¡Ô¹ä»
: Obesity = ¡ÒÃÁÕ¹éíÒ˹ѡÁÒ¡à¡Ô¹ä»
: Hyperlipidemia = ä¢Áѹã¹àÅ×Í´ÊÙ§
: Diabetes mellitus = âäàºÒËÇÒ¹
: High Blood Pressure = ¤ÇÒÁ´Ñ¹àÅ×Í´ÊÙ§
: CVD = Conbrovascular Disease = âäËÅÍ´àÅ×Í´ÊÁͧ (ÀÒÇÐÊÁͧ¢Ò´àÅ×Í´à¹×èͧ¨Ò¡àÊŒ¹ÊÁͧµÕºµÑ¹
ËÃ×ÍÍØ´µÑ¹)
º ¤ÇÒÁ»ÅÍ´ÀÑÂã¹ÍÒËÒà (Food Safety)
º ÍÒËÒÃÁÕÊÒÃÍѹµÃÒ (Hazards in food)
º ÍÒËÒÃÁÕä¢ÁѹÊÙ§ (ÁÕä¢ÁѹÍÔèÁµÑÇ ¹éíÒµÒÅ â«à´ÕÂÁÊÙ§)
ภาวะทุพโภชนาการ
(Malnutrition)
ภาวะการขาดอาหาร
(Undernutrition)
ภาวะที่มีสารอาหารเกิน
(Overnutrition)

12. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 12
º ¡Ô¹¹ŒÍÂæ ãÊ‹¹éíÒµÒŹŒÍÂæ ¡Ô¹ÍÒËÒ÷ÕèãËŒ¾Åѧ§Ò¹¹ŒÍÂæ
º ÍÍ¡¡íÒÅѧ¡ÒÂàÂÍÐæ
- µŒÍ§¡ÒÃÅ´¹éíÒ˹ѡ¤ÇÃÍÍ¡¡íÒÅѧ¡ÒÂẺáÍâúԡµ‹Íà¹×èͧäÁ‹¹ŒÍ¡NjÒ45¹Ò·Õ
º Ç‹Ò´ŒÇÂàÃ×èͧ¢Í§ BMI
- ´Ñª¹ÕÁÇÅ¡Ò (BMI : Body mass index) ¤×Í ÍѵÃÒʋǹ·ÕèàËÁÒÐÊÁáÅÐÊÁ´ØÅÃÐËÇ‹Ò§¹éíÒ˹ѡáÅÐʋǹÊÙ§
- BMI¤Ô´ä´Œ¨Ò¡ÊٵôŒÒ¹Å‹Ò§
=
¹éíÒ˹ѡ
(¤ÇÒÁÊÙ§)
¼ÍÁ ¹ŒÍÂ¡Ç‹Ò 18.5
ÊÁʋǹ (»¡µÔ) ÃÐËÇ‹Ò§ 18.5 – 22.9
¹éíÒ˹ѡà¡Ô¹ ÃÐËÇ‹Ò§ 23 – 24.9
ÍŒÇ¹ä» ÁÒ¡¡Ç‹Ò 25
µÑÇÍ‹ҧ·Õè1 à´ç¡ªÒÂâÍÁÁÕèÁÕ¹éíÒ˹ѡ 120 ¡ÔâÅ¡ÃÑÁ áÅÐÊÙ§ 180 ૹµÔàÁµÃ ¶ÒÁÇ‹Òà¢Ò¨ÐÁÕ¤‹Ò´Ñª¹ÕÁÇÅ¡ÒÂà·‹ÒäÃ
áÅÐÁÕ¹éíÒ˹ѡÁÒ¡à¡Ô¹ä» ÊÁʋǹËÃ×͹ŒÍÂà¡Ô¹ä»
ÇÔ¸Õ·íÒ
(µÍº 37.037 ¡ÔâÅ¡ÃÑÁµ‹ÍµÒÃÒ§àÁµÃ ÁÕ¹éíÒ˹ѡµÑÇÁÒ¡à¡Ô¹ä»(ÁÒ¡æ) )
คนอวน และ ความอวน
******* ÃÐÇѧ˹‹Ç·Õè㪌********
-¹éíÒ˹ѡ 㪌˹‹Ç ¡ÔâÅ¡ÃÑÁ
-¤ÇÒÁÊÙ§ 㪌˹‹Ç àÁµÃ
¶ŒÒäÁ‹à»š¹àºÒËÇÒ¹
ËÃ×ÍÁÕ»˜¨¨ÑÂàÊÕè§
Í‹Òà¡Ô¹¤‹Ò¹Õé
¶ŒÒ໚¹àºÒËÇÒ¹ ¤ÇÒÁ´Ñ¹
âÅËÔµÊÙ§ ËÃ×ÍÁÕ»˜¨¨ÑÂàÊÕè§
Í‹Òà¡Ô¹¤‹Ò¹Õé

13. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 13
µÑÇÍ‹ҧ·Õè2 Çѹ˹Öè§à´ç¡Ë­Ô§¾ÅÍÂ(ËÁÕ)㽆½˜¹ã¹ËŒÍ§Lab¤³ÐÇ‹Ò ÍÂÒ¡ÁÕ¤‹Ò BMI «Ñ¡ 17 ¡ÔâÅ¡ÃÑÁµ‹ÍàÁµÃ2
¶ÒÁÇ‹Òà´ç¡Ë­Ô§¾ÅÍÂ(ËÁÕ)¨ÐÁÕ¹éíÒ˹ѡ෋Òäà ¶ŒÒ¡íÒ˹´ãËŒ à´ç¡Ë­Ô§¾ÅÍÂ(ËÁÕ)ÍÂÒ¡ÊÙ§170ૹµÔàÁµÃ
ÇÔ¸Õ·íÒ
(µÍº 49.13 ¡ÔâÅ¡ÃÑÁ)
º ¡ÒáÃШÒµÑǢͧä¢Áѹ
- ͌ǹẺáͻແÅÍѹµÃÒ¡NjÒẺÅÙ¡á¾Ã/ªÁ¾Ù‹ä·Â
º àÊŒ¹ÃͺàÍÇ
- ¼ÙŒªÒ¤ÇÃÁÕàÊŒ¹ÃͺàÍǹŒÍÂ¡Ç‹Ò 90 ૹµÔàÁµÃ
- ¼ÙŒË­Ô§¤ÇÃÁÕàÊŒ¹ÃͺàÍǹŒÍÂ¡Ç‹Ò 80 ૹµÔàÁµÃ
- ÃͺàÍÇà¾ÔèÁ·Ø¡æ5ૹµÔàÁµÃ = âÍ¡ÒÊ໚¹âäàºÒËÇÒ¹à¾ÔèÁ3-5à·‹Ò
Q15 : ÃÐËÇ‹Ò§¡ÒÃÇÔè§ÃͺÊǹ¸¹ ¡Ñº¡Òá´ÑÁàºÅ·ÕèâçÂÔÁ Íѹä˹àÃÕ¡NjҡÒÃÍÍ¡¡íÒÅѧ¡ÒÂẺáÍâúԡ à¾ÃÒÐ
ÍÐäà áÅСÒÃÍÍ¡¡íÒÅѧ¡ÒÂẺä˹àËÁÒÐÊíÒËÃѺ¡ÒÃÅ´¹éíÒ˹ѡ
Q16 : ¨§à¢Õ¹Êٵ÷Õè㪌㹤íҹdz¤‹Ò BMI ¾ÃŒÍÁÃкØ˹‹Ç·Õè㪌㹡Òäíҹdz
º âä͌ǹŧ¾Ø§ (Metabolic Syndrome)
- ¼ÙŒªÒ¤ÇÃÁÕàÊŒ¹ÃͺàÍǹŒÍÂ¡Ç‹Ò 90 ૹµÔàÁµÃ
- ¼ÙŒË­Ô§¤ÇÃÁÕàÊŒ¹ÃͺàÍǹŒÍÂ¡Ç‹Ò 80 ૹµÔàÁµÃ
- á¡Œä¢ä´Œâ´Â¡ÒÃÍÍ¡¡íÒÅѧ¡Ò ¡Ñº¤Çº¤ØÁÍÒËÒÃ
à¡Ô¹¡Ç‹Ò¹Õé àÊÕ觵‹Í໚¹ ¹éíÒµÒÅã¹àÅ×Í´/¤ÇÒÁ´Ñ¹/
ä¢Áѹã¹àÅ×Í´ÊÙ§ àºÒËÇÒ¹ ËÅÍ´àÅ×Í´ËÑÇã¨
โรคจากความอวน
à¡Ô¹¡Ç‹Ò¹Õé ÍҨ໚¹âä͌ǹŧ¾Ø§ä´Œ

14. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 14
º ä¢Áѹ㹪‹Í§·ŒÍ§(¤ÇÃÍ‹Ò¹à¹×éÍËÒ㹪շà¾ÔèÁàµÔÁ)
- ä¢Áѹ·ÕèÊÐÊÁ·ÕèµÑºÁÒ¡à¡Ô¹ä»·íÒãËŒà¡Ô´âäµÑºá¢ç§
- ÍÔ¹«ÙÅԹ໚¹ÎÍÏâÁ¹·ÕèÊÌҧµÑºÍ‹Í¹ ÁÕ˹ŒÒ·Õè¹íÒ¹éíÒµÒÅࢌÒà«Åŏà¾×èÍ㪌㹡ÒÃà¼Ò¼ÅÒ­ã¹à«Åŏ
- ¶ŒÒÍÔ¹«ÙÅÔ¹ËÅÑè§ÁÒ¡¨¹à¡Ô¹ä»¡ç¨Ð·íÒãˌËҧ¡ÒÂÊÌҧÎÍÏâÁ¹ÍÕ¡ª¹Ô´Ë¹Ö觫Ö觷íÒ˹ŒÒ·Õèà¡çºÊÐÊÁä¢Áѹ
º âäËÅÍ´àÅ×Í´á¢ç§µÑÇ (Atherosclerosis)
- à¨Íã¹µÒ Á×Í¡çä´Œ (àÊŒ¹àÅ×Í´à»ÃÒЧ‹ÒÂ)
- ·íÒãËŒËÑÇ㨷íҧҹ˹ѡ
- ¶ŒÒËÅÍ´àÅ×Í´äÁ‹µÑ¹ ¡ç»ÃÔ´ŒÒ¹¹Í¡ËÅÍ´àÅ×Í´
- ÇÔ¸Õá¡Œ : ãËŒÂÒ¢ÂÒÂËÅÍ´àÅ×Í´ 㪌ÊÒÃà¤ÁÕªÐä¢Áѹã¹àÅ×Í´
1. »¡µÔËÅÍ´àÅ×Í´
¨ÐÂ×´ËÂØ‹¹ä´Œ
2. àÃÔèÁÁÕä¢Áѹ
¾Í¡¾Ù¹
3. ¾Í¡à¾ÔèÁæàÃ×èÍÂæ
ËÅÍ´àÅ×Í´àÃÔèÁµÑ¹
4. ¾Í¡¾Ù¹¨¹àÅ×Í´àÃÔèÁäËÅäÁ‹¤‹ÍÂwork
- ËÑÇ㨷íҧҹ˹ѡ¢Öé¹ (Ẻ»˜œÁ¹éíÒ)
- äÁ‹Â×´ËÂØ‹¹áÅŒÇ = ËÅÍ´àÅ×Í´á¢ç§µÑÇ
¤ÇÒÁ´Ñ¹àÅ×Í´ ÁÕ·Ñé§ ¤ÇÒÁ´Ñ¹àÅ×Í´ÊÙ§ µèíÒ áÅмԴ»¡µÔ (ÁÕ·Ñé§ÊÙ§áÅеèíÒ à¾ÃÒÐËÅÍ´àÅ×Í´ºÒ§Ê‹Ç¹ã¹Ã‹Ò§¡ÒÂäÁ‹ä´Œ¾Ò¹éíÒàÅ×Í´ã¹ÍѵÃÒ
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15. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 15
- á¤ÅÍÃÕè¤×Í
- ¤¹àÃÒµŒÍ§¡ÒþÅѧ§Ò¹ 1600-2000 ¡ÔâÅá¤ÅÍÃÕ赋ÍÇѹ
- »ÃÔÁÒ³á¤ÅÍÃÕè·Õè¤ÇÃä´ŒÃѺã¹áµ‹ÅÐÍÒÂØ
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äÁ‹¤‹ÍÂä´ŒÍÍ¡¡íÒÅѧ
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14-18 2200 2400-2800
19-30 2400 2600-2800
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14-18 1800 2000
19-30 2000 2000-2200
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áËÅ‹§ÍŒÒ§ÍÔ§
· http://www.foodproductsquare.com/index.php?mo=3&art=225361
· http://www.kr.ac.th/ebook2/peera/02.html
· http://www.siamhealth.net/public_html/Health/good_health_living/diet/soy.htm
· http://www.elib-online.com/doctors/food_betacarotene1.html
· http://www.mpm.ac.th/nana%20nutrition-food.htm
· http://www.samunpri.com/modules.php?name=News&file=print&sid=161
· http://www.greenfacts.org/en/diet-nutrition/figtableboxes/table-6.htm
· http://www.forfriend2000.com/content.php?id=280&pageid=6
· http://www.doctor.or.th/node/7378
· http://webboard.pooyingnaka.com/show.php?Category=story&No=19398
· http://www.bloggang.com/viewblog.php?id=gappy&date=16-06-2007&group=2&gblog=2
· ˹ѧÊ×ÍÇÔ·ÂÒÈÒʵϵ͹ Á.2
แคลอรี่
¨Ø´àÃÔèÁµŒ¹¢Í§»˜­­Ò¤×ÍãËŒÂÖ´»˜­­ÒäÇŒ áÁŒµŒÍ§Å§·Ø¹ËÁ´µÑǡ稧ÂÖ´¤ÇÒÁࢌÒã¨äÇŒ ¨§ÃÙŒà¶Ô´Ç‹ÒʵԻ˜­­Ò¡çËÇÒ¹àËÁ×͹
¹éíÒ¼Öé§ÊíÒËÃѺªÕÇÔµà¨ŒÒ Ëҡ਌Ҿº»˜­­Ò ¡ç¨ÐÁÕ͹Ҥµ·ÕèÊ´ãÊÃÍ਌ÒÍÂÙ‹áÅФÇÒÁËÇѧ¢Í§à¨ŒÒ¨ÐäÁ‹ÊÙ­ÊÔé¹
(ÊØÀÒÉÔµ4:7, 24:14 ¾ÃФÃÔʵ¸ÃÃÁ¤ÑÁÀÕÏ)

16. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 16
Item 1-10 : Multiple Choices
1 . All of the following are warning signs of anorexia
nervosa EXCEPT _______________.
compulsive exercise
hair loss
binge eating, usually in secret
deliberate self-starvation with weight loss.
2 . Which of the following constitutes most of the body's
stored fat?
cholesterol
triglycerides
monounsaturated fatty acids
high-density lipoproteins
3 . Which of the following categories of nutrients does not
provide caloric energy?
proteins
fats
vitamins
carbohydrates
4 . How many calories per gram do carbohydrates, fats,
and proteins provide respectively?
9, 4, 9
4, 4, 9
4, 9, 4.
4, 4, 4
5 . Which of the following is a condition in which the body
is unable to digest the simple carbohydrate, lactose?
carbohydrate allergy
milk intolerance
lactose intolerance
sugar sensitivity
6 . How many servings from the fruit group are
recommended on the USDA Food Guide Pyramid?
2-3
2-4
6-11
3-5
7 . The USDA Food Guide Pyramid recommends the
greatest number of servings from which food group?
fruit group
bread, cereal, rice, and pasta group
milk, yogurt, and cheese group
vegetable group
8 . Which of the following replaced the U.S. Recommended
Dietary Allowance (RDAs) on food labels in 1993?
Reference Daily Intakes (RDIs)
Daily Reference Values (DRVs)
Daily Values (DVs)
Dietary Intakes (DIs)
9 . Which of the following is NOT a factor that may
influence personal food choices?
cultural customs
socioeconomic factors
religious beliefs
government recommendations
10 . Factors that influence the eating habits of American
students include all of the following EXCEPT _________.
hurried lifestyle
lack of nutrition education
parents' eating habits
stress
แถมทาย : Exercise
- ¶ŒÒÁÕàÇÅÒ ÍÂÒ¡ãËŒÅͧ·íÒ⨷ẺÀÒÉÒÍѧ¡ÄɺŒÒ§¹Ð ^^
- áËÅ‹§·ÕèÁÒ:
http://wps.aw.com/bc_anspaugh_health_7/12/3224/825430.cw/index.html (¢ŒÍ1-10)
http://wps.aw.com/bc_anspaugh_health_7/12/3224/825452.cw/index.html (¢ŒÍ11-20)
(·íÒº¹àÇçºä«µä´Œ ÁÕºÃÔ¡ÒõÃǨ´ŒÇÂ)

17. FST010 : àÍ¡ÊÒäÇÒÁÃÙŒà¾ÔèÁàµÔÁàÃ×èͧ ÍÒËÒÃÊØ¢ÀÒ¾ 17
Item 11-20 : True or False
…. 11 . Eating a balanced breakfast has a positive
impact on a child's ability to learn.
…. 12 . A nonessential amino acid is one that is not
necessary for protein synthesis.
…. 13 . Fats provide four calories per gram.
…. 14 . The recommendation for dietary fiber
intake for children is the child's age plus 5 grams
per day.
…. 15 . The blood cholesterol recommendation for
adults is below 200 mg/dl.
…. 16 . A high level of HDL-cholesterol in the blood
increases the risk of heart disease.
…. 17 . Major minerals in the body include iron,
copper, and cobalt.
…. 18 . Rickets is a vitamin A deficiency disease in
which bones fail to harden.
…. 19 . Anorexia nervosa is a life threatening
condition characterized by self-imposed
starvation.
…. 20 . The Daily Reference Values on food labels
for energy nutrients are based on an 1800 calorie
reference intake.
Answer Key (Multiple Choices)
1. binge eating, usually in secret
2. triglycerides
3. vitamins
4. 4, 9, 4
5. lactose intolerance
6. 2-4
7. bread, cereal, rice, and pasta group
8. Daily Values (DVs)
9. government recommendations
10. stress
Answer Key (True or False)
11. True
12. False
13. False
14. True
15. True
16. False
17. False
18. False
19. True
20. False