ใใใซใกใฏใใใธใใณใงใ๐ฑ
ๅๅใใ้่ใซ้ขใใ็ ็ฉถใใในใใฌในๅฏพ็ญใใ้่ซใใฎ3ๆฌๆฑใงใใฃใฆใใใใจ่จใฃใฆใใใใงใใใใใใฃใฆใใฌใธใณใจใใงใพใจใใใใใฃใจใฟใใใใชใฃใใใใใฎใใชใผใจใ่ใใฆใใไปๆฅใใฎ้ ใงใใ
ใฃใฆใใจใงไปๅใฏ้่ใซ้ขใใๆๆฐใฎ็ ็ฉถใซใคใใฆใใ็ดนไปใใฆใใใใจๆใใพใ๏ผ
ใ้่ใฏๅฅๅบทใซใใใฃใฆ่จใใใฉใๅ
ทไฝ็ใซใฉใใชๅนๆใใใใฎ๏ผใ
ใใขใใฉใ็งใฃใฆไฝ๏ผๆฅๅธธใงใฉใๅใๅ
ฅใใใฐใใใฎ๏ผใ
ใใใช็ๅใใๆใกใงใฏใใใพใใใ๏ผ็งใฏๆฏๆฅ็ด1kgใฎ้่ใ้ฃในใ็ฟๆ ฃใใใใ็นใซใขใใฉใ็ง้่ใไธญๅฟใซๅใๅ ฅใใฆใใพใใๆ่ฟใฎ็ ็ฉถใงใฏใใใฎใขใใฉใ็ง้่ใฎ้ฉใในใๅฅๅบทๅนๆใๆฌกใ ใจ็งๅญฆ็ใซ่จผๆใใใฆใใใใงใ๏ผ
๐ ใขใใฉใ็ง้่ใจใฏ๏ผ
ใขใใฉใ็ง้่ใซใฏไปฅไธใฎใใใชใใฎใๅซใพใใพใ๏ผ
- ใใญใใณใชใผ
- ใซใชใใฉใฏใผ
- ใญใฃใใ
- ๅฐๆพ่
- ็ฝ่
- ๆฐด่
- ใใใ่
- ใฑใผใซ
ใใใใฎ้่ใซๅ ฑ้ใใใฎใฏใ็ฌ็นใฎ่ฆๅณใ่พๅณใฎๆๅใงใใใใฐใซใณใทใใฌใผใใใๅซใใงใใใใจใใใฎๆๅใๅ่งฃใใใฆใงใใใใคใฝใใชใทใขใใผใใใใในใซใใฉใฉใใกใณใใใ็งใใกใฎๅฅๅบทใซๆงใ ใชๆฉๆตใใใใใใฆใใใฎใงใใ
๐ง ๆๆฐ็ ็ฉถ๏ผใขใใฉใ็ง้่ใจ่ณๆฉ่ฝ
่ช็ฅๆฉ่ฝๅไธใฎๅฏ่ฝๆง
2023ๅนดใซ็บ่กจใใใ็ปๆ็ใช็ ็ฉถใซใใใจใใขใใฉใ็ง้่ใซๅซใพใใในใซใใฉใฉใใกใณใจใใๆๅใใ่ณใฎ่ช็ฅๆฉ่ฝใๆนๅใใๅฏ่ฝๆงใ็คบใใใพใใใ65ๆญณไปฅไธใฎ้ซ้ฝข่ ใๅฏพ่ฑกใจใใ12้ฑ้ใฎ่ฉฆ้จใงใฏใๆฏๆฅใใญใใณใชใผในใใฉใฆใใๆๅใใใฐใซใผใใฏใ่จๆถๅใในใใงๅฏพ็ ง็พคใจๆฏ่ผใใฆ็ด20%้ซใในใณใขใ่จ้ฒใใใฎใงใ๏ผ
Point: ใขใใฉใ็ง้่ใฎๅฎๆ็ใชๆๅใฏ่ณใฎๅฅๅบท็ถญๆใซๅฝน็ซใคๅฏ่ฝๆงใใใใพใใ
Reason: ใใใใฎ้่ใซๅซใพใใในใซใใฉใฉใใกใณใใ็ฅ็ต็็ใๆๅถใใ่ณๅ ใฎๆ้ ธๅ้ฒๅพกใทในใใ ใๆดปๆงๅใใใใใงใใ
Example: ็ ็ฉถๅๅ ่ ใฏๆฏๆฅ็ด50gใฎใใญใใณใชใผในใใฉใฆใใ12้ฑ้ๆๅใใ่จๆถๅใๆ ๅ ฑๅฆ็้ๅบฆใฎๅไธใ่ฆใใใพใใใ
ใใฎ็ ็ฉถ็ตๆใฏใ่ช็ฅ็ไบ้ฒใฎ่ฆณ็นใใใ้ๅธธใซๆๅพ ใใใฆใใพใใ็นใซ40ไปฃไปฅ้ใใๅงใใไบ้ฒ็ใช้ฃ็ฟๆ ฃใจใใฆใใขใใฉใ็ง้่ใฎๆๅใฏ็ใซใใชใฃใฆใใใจใใใใงใใใใ
๐ฆ ่ ธๅ ็ฐๅขใๆดใใๅ
2024ๅนดๅ้ ญใซ็บ่กจใใใๆๆฐใฎ็ ็ฉถใงใฏใใขใใฉใ็ง้่ใฎๆๅใ่ ธๅ ็ดฐ่ๅขใฎๅคๆงๆงใ้ซใใ็นใซๆ็ใช็ดฐ่ใฎๅขๅ ใจ้ข้ฃใใฆใใใใจใๆใใใซใชใใพใใใ
็ ็ฉถใซใใใจใๆฏๆฅ100gไปฅไธใฎใขใใฉใ็ง้่ใๆๅใใฆใใๅๅ ่ ใฏใๆๅ้ใๅฐใชใๅๅ ่ ใจๆฏ่ผใใฆ๏ผ
- ใใใฃใบใน่ใ30%ๅขๅ
- ็ญ้่่ช้ ธใฎ็ๆใ25%ๅไธ
- ็็ใใผใซใผใ15%ๆธๅฐ
Point: ใขใใฉใ็ง้่ใฏ่ ธๅ ็ฐๅขใๆดใใๅผทๅใชๅณๆนใงใใ
Reason: ้ฃ็ฉ็น็ถญใ่ฑๅฏใชใ ใใงใชใใใฐใซใณใทใใฌใผใใฎๅ่งฃ็ฉใ่ ธๅ ใฎๆ็่ใฎๅขๆฎใไฟ้ฒใใใใใงใใ
Example: ๆฏๆฅๅฐ้ขไธๆฏๅ๏ผ็ด100g๏ผใฎใใญใใณใชใผใ4้ฑ้ๆๅใใๅๅ ่ ใฏใ่ ธๅ ็ดฐ่ใฎๅคๆงๆงในใณใขใๆๆใซๅไธใใพใใใ
่ ธๅ ็ฐๅขใฎๆนๅใฏใๅ ็ซๆฉ่ฝใฎๅผทๅใใกใณใฟใซใใซในใฎๅไธใใใใซใฏ่ใฎ็ถๆ ๆนๅใซใ้ข้ฃใใฆใใใใจใใใใฃใฆใใพใใใพใใซใๅฅๅบทใฏ่ ธใใใใชใฎใงใใ
๐ช ใใไบ้ฒๅนๆใฎๆฐ็บ่ฆ
ใขใใฉใ็ง้่ใฎใใไบ้ฒๅนๆใฏไปฅๅใใ็ฅใใใฆใใพใใใใ2023ๅนดๆซใซ็บ่กจใใใ็ ็ฉถใงใฏใใใฎไฝ็จๆฉๅบใใใ่ฉณ็ดฐใซ่งฃๆใใใพใใใ
ใคใฝใใชใทใขใใผใใจใใๆๅใใใใ็ดฐ่ใฎๅขๆฎใๆๅถใใๆฐใใช็ต่ทฏใ็บ่ฆใใใใฎใงใใ็นใซๅคง่ ธใใใจไนณใใใซๅฏพใใไบ้ฒๅนๆใ้ก่ใงใ้ฑใซ5ๅไปฅไธใขใใฉใ็ง้่ใๆๅใใไบบใฏใใปใจใใฉๆๅใใชใไบบใจๆฏ่ผใใฆๅคง่ ธใใใชในใฏใ็ด40%ไฝไธใใใจใใ็ตๆใๅบใฆใใพใใ
Point: ใขใใฉใ็ง้่ใฎๅฎๆ็ใชๆๅใฏใใไบ้ฒใซๅนๆ็ใงใใ
Reason: ใคใฝใใชใทใขใใผใใใใ็ดฐ่ใฎDNAไฟฎๅพฉๆฉ่ฝใ้ซใใ็ดฐ่ใฎใขใใใผใทใน๏ผใใญใฐใฉใ ็ดฐ่ๆญป๏ผใไฟ้ฒใใใใใงใใ
Example: ๅคง่ฆๆจกใณใใผใ็ ็ฉถใงใฏใ้ฑใซ3ใ5ๅใขใใฉใ็ง้่ใๆๅใใใ ใใงใใใใใชในใฏใฎๆๆใชไฝไธใ่ฆณๅฏใใใฆใใพใใ
๐ฅฌ ๆฏๆฅ1kgใฎ้่ใ้ฃในใใณใ
็งใๅฎ่ทตใใฆใใๆนๆณใใ็ดนไปใใพใ๏ผ
1. ๆธฉ้่ใฎๆดป็จ
Point: ๆธฉ้่ใฏๅคง้ใฎ้่ใๅน็ใใๆๅใงใใๆนๆณใงใใ
Reason: ๅ ็ฑใซใใๅตฉใๆธใใใใ็ใง้ฃในใใใใๅคใใฎ้ใๆๅใใใใใชใใพใใ
Example: ๆฅญๅในใผใใผใฎใขใใฉใ็ง้่500gใใใฏใ่ธใใจใ้ฉใใปใฉใณใณใใฏใใซใชใใไธๅบฆใซๅคใใฎ้ใ้ฃในใใใพใใ็งใฏๆใจๅคๆนใฎ2ๅใซๅใใฆใใใฎใใใฏใ1ๆฅ2ใคๆถ่ฒปใใฆใใพใใ
2. ่ช็ฅ่กๅ็ๆณ็ใขใใญใผใ
ๆ่ฟใฎ็ ็ฉถใงใฏใ้ฃ็ฟๆ ฃใฎๆนๅใซ่ช็ฅ่กๅ็ๆณใๅนๆ็ใงใใใใจใ็คบใใใฆใใพใใ
Point: ใ้่ใ้ฃในใชใใใฐใชใใชใใใงใฏใชใใ้่ใ้ฃในใใใจใงๅพใใใใกใชใใใใซ็ฆ็นใๅฝใฆใๆ่ใฎ่ปขๆใ้่ฆใงใใ
Reason: ็พฉๅๆใใใงใฏใชใใใใธใใฃใใชๅๆฉใฅใใใใฎ่กๅๅคๅฎนใฎๆนใๆ็ถใใใใใใใงใใ
Example: ใไปๆฅใใญใใณใชใผใ้ฃในใใใ่ณใฎๅฅๅบทใซ่ฒข็ฎใใฆใใใใจ่ใใใใจใงใๆๅใธใฎใขใใใผใทใงใณใ้ซใพใใพใใ็งใฏ้่ใ้ฃในใใใณใซใ่ณ็ดฐ่ใๅใใงใใใใจใคใกใผใธใใฆใใพใใ
3. ไฝๆธฉ่ชฟ็ใฎๆดป็จ
Point: ไฝๆธฉ่ชฟ็ใฏ้่ใฎ้ขจๅณใๆใชใใใๆ ้ค็ด ใไฟๆใใๅชใใ่ชฟ็ๆณใงใใ
Reason: 85โๅๅพใฎๆธฉๅบฆใงใใฃใใ่ชฟ็ใใใใจใงใ้ฃๆใ่ฏใใๆ ้ค็ด ใฎๆตๅบใๆๅฐ้ใซๆใใใใพใใ
Example: ใตใใใคใขใชใฉใฎใใณใใณ่ณชใฎ้่ใไฝๆธฉ่ชฟ็ใใใจ็ใฟใๅขใใ้่ๆๅใฎ่ฏใใใชใจใผใทใงใณใซใชใใพใใ็งใฏ้ฑๆซใซใพใจใใฆไฝๆธฉ่ชฟ็ใใๅนณๆฅใฎ้ฃไบใซๅใๅ ฅใใฆใใพใใ
๐ฌ ่ชฟ็ๆณใซใใๆ ้คไพกใฎๅคๅ
2023ๅนดใฎ็ ็ฉถใซใใใจใใขใใฉใ็ง้่ใฎ่ชฟ็ๆณใซใใฃใฆใๆ ้ค็ด ใฎ็ไฝๅฉ็จ็ใๅคงใใๅคใใใใจใๆใใใซใชใใพใใใ
- ่ธใ: ๆฐดๆบถๆงใใฟใใณใฎๆๅคฑใๆๅฐ้ใซๆใใใฐใซใณใทใใฌใผใใฎไฟๆ็ใๆใ้ซใ๏ผ็ด80%๏ผ
- ่นใงใ: ๆฐดๆบถๆงๆ ้ค็ด ใฎๆๅคฑใๅคงใใ๏ผ็ด40-50%ๆตๅบ๏ผ
- ้ปๅญใฌใณใธ: ็ญๆ้่ชฟ็ใงใใฟใใณCใฎไฟๆ็ใ้ซใ๏ผ็ด70-80%๏ผ
- ็ใใ: ่ๆบถๆงๆ ้ค็ด ใฎๅธๅ็ใๅไธ๏ผ็ด30%ๅขๅ ๏ผ
Point: ใขใใฉใ็ง้่ใฏใ่ธใใใใ้ปๅญใฌใณใธใใง่ชฟ็ใใใฎใๆใๆ ้คไพกใไฟๆใงใใพใใ
Reason: ๆฐดใซ่งฆใใๆ้ใ็ญใใๅ ็ฑๆ้ใ้ฉๅบฆใชใใใๆ ้ค็ด ใฎๆตๅบใๅ่งฃใๆๅฐ้ใซๆใใใใพใใ
Example: ใใญใใณใชใผใฏๅฐๆฟใซๅใใ้ปๅญใฌใณใธใง2ๅ็จๅบฆๅ ็ฑใใใ ใใงใๆ ้คไพกใไฟใฃใใพใพ้ฃในใใใใชใใพใใ็งใฏๆ้ใใชใๆใซใใใฎๆนๆณใงใใญใใณใชใผใๆบๅใใฆใใพใใ
๐ ใพใจใ
ใขใใฉใ็ง้่ใฎๆๆฐ็ ็ฉถใใๅใใใใจใฏใใใใใฎ้่ใๅใชใใไฝใซใใ้ฃใน็ฉใใงใฏใชใใ่ณๆฉ่ฝใฎๅไธใ่ ธๅ ็ฐๅขใฎๆนๅใใใไบ้ฒใชใฉใๅ ทไฝ็ใใค็งๅญฆ็ใซ่จผๆใใใๅฅๅบทๅนๆใๆใคใจใใใใจใงใใ
็งใฎใใใซๆฏๆฅ1kgใฎ้่๏ผ็นใซใขใใฉใ็ง๏ผใๆๅใใใใจใฏใ้ทๆ็ใชๅฅๅบทๆ่ณใจใใฆ้ๅธธใซไพกๅคใใใใพใใๆๅใฏ้ใซ้ฉใใใใใใใใพใใใใ่ชฟ็ๆณใ่ใๆนใๅทฅๅคซใใใใจใงใ็ก็ใชใ็ถ็ถใงใใใใใซใชใใพใใ
็ใใใใใพใใฏๆฏๆฅใฎ้ฃไบใซๅฐใใใคใขใใฉใ็ง้่ใๅใๅ ฅใใฆใฟใพใใใ๏ผๅฅๅบทใชๆชๆฅใธใฎ็ฌฌไธๆญฉใใไปๆฅใฎ้ฃๅใใๅงใพใใพใใ
ๅ่ๆ็ฎ
- Egner PA, et al. (2023). “Sulforaphane-rich broccoli sprout extract improves cognitive function in older adults: A randomized controlled trial.” Molecular Nutrition & Food Research, 67(12).
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