Diet Diary ÊÙéÍÕ¡¤ÃÑ駡Ѻ¡ÒÃÅ´¹éÓ˹ѡ
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ËÅѧ¨Ò¡ËÒÂ仹ҹÁÒ¡ µÍ¹¹Õé¡ç¹éÓ˹ѡ¢Ö鹤èÐ

ÍÂÒ¡¨ÐãÊèªØ´ÃѺ»ÃÔ­­ÒÊÇÂæ¡Ñºà¤éÒºéÒ§

µéͧÊÙé¤èÐ ËÅѧ¨Ò¡»Åè͵ÑÇàͧÁÒ¹Ò¹ ¨¹Íéǹ¡ÅÁ

à¾Õ§àÇÅÒäÁè¡Õèà´×͹ËÅѧ¨Ò¡àÃÕ¹¨º ¡ç¢Ø¹µÑÇàͧ¨¹Ë¹Ñ¡ 90 ¡ÔâÅ¡ÃÑÁáÅéÇ

àÎéÍ!!! áÅéǹéͧâÍë¡çÁÕâä»ÃШӵÑÇ´éÇÂ

à»éÒËÁÒµ͹¹Õé¢Í¡ÅѺä»Ë¹Ñ¡ 70 kg. àËÁ×͹µÍ¹¨ºãËÁèæ¤èÐ

à¾ÃÒÐÃÙéÊÖ¡µÍ¹¹Õé¡Ò§à¡§¨Ð¤ÑºËÁ´áÅéÇ ÍÖ´ÍÑ´ ÃèÒ§¡Ò¡çáÂèŧàÃ×èÍÂæ

¶éÒàÃÒäÁè·ÓãËéÃèÒ§¡ÒÂá¢ç§áç ¹Í¡¨Ò¡¨ÐÍéǹáÅéÇ ÍÒ¨¨ÐÁÕâäÍ×è¹æµÒÁÁÒÍÕ¡

¹éͧâÍë¨ÐŧÃÒ¡ÒÃÍÒËÒäÃèÒÇæ·Õ訴äÇéã¹ÊÁØ´ä´ÍÒÃÕèÁÒŧãËé´Ù¹Ð¤Ð ÇèÒáµèÇѹÇѹ¹éͧâÍë·Ò¹äÃ仺éÒ§¤èÐ
ÊèǹÊÙ§ 170 ૹµÔàÁµÃ
˹ѡàÃÔèÁµé¹ 90 ¡ÔâÅ¡ÃÑÁ
¹éÓ˹ѡÇѹ¹Õé 88.5 ¡ÔâÅ¡ÃÑÁ

Çѹ·Õè 19/9/55

ÃÒ¡ÒÃÍÒËÒÃÃÇÁ·Ñé§Çѹ

ºÕ·Òà¡é¹äÅ·ì 1 ¢Ç´ = 50 cal
à¨àÅè L-¡ÅÙµéÒä·â͹ = 50 cal
à¨àÅè ä¿àºÍÃì = 40 cal
¡Òá¿à¹à¨ÍÃì¡Ô¿ = 70 cal
¢éÒÇ 1 ·Ñ¾¾Õ = 70 cal
¼Ñ´ºÃͤâ¤ÅÕè = 60 cal
¡Òá¿à¹à¨ÍÃì¡Ô¿ = 60 cal
ÁÐÁèǧ 3 ªÔé¹ = 80 cal
¢éÒÇ 2 ·Ñ¾¾Õ = 140 cal
äÊé¡ÃÍ¡ 150 cal 4 ªÔé¹àÅç¡æ
ä¡èËèÍÊÒËÃèÒ = 228 ÁÕ 6 ªÔé¹àÅç¡
ÃÇÁ 998 cal

ÍÍ¡¡ÓÅѧ¡ÒÂ
ÇÔè§ 30 ¹Ò·Õ

Çѹ·Õè 20/9/55

¹Áâ¿âÁµªçͤâ¡áŵ = 190 cal
¡Òá¿ 21 = 60 cal
ÊØ¡Õéä¡è¹éÓ = 221 cal
à¡ÒàËÅÒ¹éÓµ¡ËÁÙ = 180 cal
ÊÁÙ·µÕéʵÃÍàºÍÃÕè = 350 cal
à¨àÅè ¤ÍÅÅÒਹ = 60 cal
¢éÒÇ 2 ·Ñ¾¾Õ = 140 cal
äÊé¡ÃÍ¡ 2 ªÔ鹤ÃÖè§ = 250 cal
¡Òá¿âÊÁ = 60 cal
âÂà¡ÔÃìµ = 70 cal
ÂÙâÃè¤ÑµµÒÃì´à¤é¡ = 70 cal
àÍÅà«è¡ÅéÇ = 70 cal
ÃÇÁ 1,871 cal

ÍÍ¡¡ÓÅѧ¡ÒÂ
àµé¹ 30 ¹Ò·Õ
ÇÔè§ 30 ¹Ò·Õ

Çѹ·Õè 21/9/55

¹Áªçͤ¢Í§à¹ÊÇÕµéÒ = 110 cal
¡Òá¿ 21 = 60 cal
¢éÒÇ 70 cal
äÊé¡ÃÍ¡ 1 á·è§¢¹Ò´»¡µÔ = 100 cal
ºÐËÁÕèà¡ÕêÂÇËÁÙá´§ = 250 cal
·ÒâÃè = 160 cal
ÂÙâÃèãºàµÂ = 70 cal
àÍÅà«è¡ÅéÇ = 70 cal
¡Òá¿ 21 = 70 cal
¢éÒÇ 2 ·Ñ¾¾Õ = 140 cal
¼Ñ´»Ñ¡ºØ駹éÓÁѹËÍ = 60 cal ¨Ò¹àÅç¡
äÊé¡ÃÍ¡ 2 á·è§¤ÃÖè§
= 250 cal
¢¹Á¶ÑèÇ´Ó¹éÓ¡ÃÐ·Ô = 150 cal
à¨àÅè ä¿àºÍÃì = 40 cal
¡Òá¿âÊÁ = 60 cal

ÃÇÁ 1,570 cal

Çѹ·Õè 22/9/55

¡Òá¿âÊÁ = 70 á¤Å
¢éÒÇ 1 ·Ñ¾¾Õ = 70 á¤Å
ËÁÙËÁÑ¡«ÍÊ = 500 á¤Å
¢éÒÇ 2 ·Ñ¾¾Õ = 140 á¤Å
àÍÅà«è 2 ªÔé¹ = 120 á¤Å
ÂÙâÃè 2 ªÔé¹ = 140 á¤Å
àÍÅà«è + ÂÙâÃè = 130 á¤Å

ÃÇÁ 1,220 cal

Çѹ·Õè 23/9/55

â¡â¡é = 250 á¤Å
¢éÒÇ 2 ·Ñ¾¾Õ¤ÃÖè§ = 120 á¤Å
¡Òá¿ = 120 á¤Å
ËÁÙËÁÑ¡ 2 ªÔé¹ = 250 á¤Å
¼Ñ´¼Ñ¡ = 160 á¤Å
àÍÅà«è 4 ªÔé¹ = 240 á¤Å
ä¡èÂèÒ§ = 300 á¤Å

ÃÇÁ
1,440 á¤Å

Çѹ·Õè 1/10/55
¡Òá¿ 21 2 «Í§ = 120 á¤Å
¹Áªçͤ = 70 á¤Å
¹Áâ¿âÁ·ªçͤ = 190 á¤Å
âÂà¡ÔÃìµ = 80 á¤Å
ºÐËÁÕèµéÁÂÓ = 250 á¤Å
¢éÒÇä¢èà¨ÕÂÇ = 300 á¤Å
ä͵ÔÁµÑÇ´Ù´ = 50 á¤Å
àÍÅà«èãºàµÂ = 160 á¤Å

ÃÇÁ 1,220 á¤Å
ÍÍ¡¡ÓÅѧ¡ÒÂ
àµé¹ 18 ¹Ò·Õ

Çѹ·Õè 21/11/55

àªéÒ : âÍàÅÕé§ = 103 á¤Å
¡Òá¿ = 40 á¤Å
᫹ÇÔªáÎÁªÕÊ = 347 á¤Å
à¤é¡ãºàµÂẺªÔ»¿è͹ = 250 á¤Å
ºèÒ : ᡧ¨×´ÇØé¹àÊé¹ = 115 á¤Å
ᡧ¨×´ÇØé¹àÊé¹ÍÕ¡¤ÃÖ觶éÇ = 50 á¤Å
àÂç¹ : âÂà¡ÔÃìµ = 70 á¤Å

ÍÍ¡¡ÓÅѧ¡ÒÂ
ÇÔè§ 1 ªÑèÇâÁ§
sit up = 40 ¤ÃÑé§
´Ñ¹¾×é¹ = 10 ¤ÃÑé§

ÃÇÁ 975 á¤Å

Çѹ·Õè 22/11/55

àªéÒ : â¡â¡é = 70 á¤Å
ÂÒ¤ÙÅ·ì = 25 á¤Å
âÂà¡ÔÃìµ = 70 á¤Å
ᡧ¨×´¼Ñ¡¡Ò´ = 115 á¤Å
¡ÅÒ§Çѹ : ¢éÒÇ 1 ·Ñ¾¾Õ = 70 á¤Å
ÊéÁµÓ»Ù = 35 á¤Å
ᡧÍèÍÁ = 150 á¤Å
ä¡èÂèÒ§ 2 ¤Ó = 25 á¤Å
¹éÓµ¡ËÁÙ = 82.5 á¤Å
ÍÒËÒÃÇèÒ§
½ÃÑè§ = 80 á¤Å
ÁÐÅÐ¡Í = 40 á¤
ÊÑ»»Ðô = 40 á¤Å
àÂç¹ : âÂà¡ÔÃìµ = 70 á¤Å

ÃÇÁ 872.5 á¤Å

ÍÍ¡¡ÓÅѧ¡ÒÂ
ÇÔè§ 1 ªÑèÇâÁ§
sit up = 40 ¤ÃÑé§
´Ñ¹¾×é¹ = 30 ¤ÃÑé§

Çѹ·Õè 23/11/55
àªéÒ => ÍÍ¡¡ÓÅѧ¡ÒÂ
Standing Dumbbell Calf Raise 4 set × 12 times
âÂà¡ÔÃìµ = 70 á¤Å
â¡â¡é = 80 á¤Å
¹Áà»ÃÕéÂǴѪÁÔÅ = 150 á¤Å

à·Õè§ : ¢éÒÇ 1 ·Ñ¾¾Õ = 70 á¤Å
ᡧ¨×´ÇØé¹àÊé¹ = 115 á¤Å
¼Ñ´ºÃͤâ¤ÅÕè¹éÓÁѹËÍ = 250 á¤Å

àÂç¹ : ¢éÒÇ 1 ·Ñ¾¾Õ = 70 á¤Å
ä¡è¹ÔÇÍÍÅÕ¹ = 350 á¤Å
âÂà¡ÔÃìµ = 70 á¤Å
ä¢èµØë¹ = 235 á¤Å

ÃÇÁ 1,460 á¤Å

Çѹ·Õè 24/11/55
àªéÒ : ¡Òá¿ = 120 á¤Å
¢éÒÇ 2 ·Ñ¾¾Õ = 140 á¤Å
ᡧÍèÍÁËÁÙ = 250 á¤Å
¡ÅÒ§Çѹ + àÂç¹ : ¢¹Á¨Õ¹ = 45 á¤Å
µÓÅÒÇ = 80 á¤Å
µÓ»Ù = 80 á¤Å
¹éÓµ¡ËÁÙ = 82.5 á¤Å
ÅÒºËÁÙ = 82.5 á¤Å
ÂÓÁÒÁèÒ·ÐàÅ = 80 á¤Å
«Õ«èÒÊÅÑ´ = 500 á¤Å
ªçͤâ¡éà¿Ã»à»é = 350 á¤Å

ÃÇÁ 1,810 á¤Å

Çѹ·Õè 25/11/55
ºèÒ 2 : ºÐËÁÕèµéÁÂÓ = 300 á¤Å
¹Á¡ÅéǤÍÅÅÒਹ = 350 á¤Å

¢Í§¡Ô¹àÅè¹ : ¤Ù¡éÒÂÒ¤ÙÅ·ì 1 ËèÍ 7 àÁç´ = 20 × 7 = 140 á¤Å
ÅÙ¡ÍÁ¤ÒÃÒàÁÅ = 400 á¤Å
ÅÙÁÍÁ¹ÁÍ×éÁ…ÁÔéÅ = 400 á¤Å

àÂç¹ : ºÒºÕ¤ÔÇ ¾ÅÒ«èÒ
¢éÒÇ¡ÃÐà·ÕÂÁ = 250 á¤Å
ËÁÙ = 100 á¤Å
»ÅÒ¡Ãо§ = 30 á¤Å
¼Ñ¡ = 50 á¤Å
¹éÓ¨ÔéÁ = 70 á¤Å

ÃÇÁ 2,090 á¤Å

Çѹ·Õè 26/11/55
àªéÒ : ¢éÒǵéÁ 2 ¶éÇ = 200 á¤Å
¼Ñ´¼Ñ¡¡ÃÐà©´ = 185 á¤Å
ËÁÙËÂͧ 2 ªé͹âµêÐ = 75 á¤Å

àÂç¹ : ÇØé¹àÊé¹µéÁÂÓãÊèä¢è = 202.5 á¤Å
âÂà¡ÔÃìµ = 80 á¤Å

¡Ô¹àÅè¹ : ¤Ù¡éÒÂÒ¤ÙÅ·ì 140 á¤Å
ÅÙ¡ÍÁ¤ÒÃÒàÁÅ = 200 á¤Å
ÅÙ¡ÍÁÍ×éÁ…ÁÔéÅ = 200 á¤Å

ÃÇÁ 1,282.50 á¤Å

ÊèǹàÁ¹ÙÇѹ¹Õé¾ÃØ觹Õé¨Ð¹ÓÁÒÍѾഷ¨éÒ
¢ÍµÑÇä»·Ó§Ò¹¡è͹¹Ð¤Ð äÇéà¨Í¡Ñ¹ãËÁè¹Ð¤Ð·Ø¡¤¹



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