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- ÇÔµÒÁÔ¹º ÕÃÇÁ (B-Complex) = ÇÔµÒÁÔ¹B1-B12 - ÇÔµÒÁÔ¹« Õ ¡Ô¹ÁÒ¡ä»·íÒãË�Ãкºà´ Ô¹ÍÒËÒÃठ×ͧ ÍÒ¨à¡Ô´µÐ¡Í¹ÃÇÁ¡Ñ¹ã¹¡ÃÐà¾ÃÒл �ÊÊÒÇÐà» �¹¹ ÔèÇ - µÒÃÒ§ÊÃØ»ÇÔµÒÁÔ¹áÅÐà¡Å×ÍáÃ� ´ Ùä´ �·Õè˹ �Ò5áÅÐ6

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µÒÃÒ§Êà ػ �Ç ÔµÒÁ Ô¹�

Ê Ñ§à¡µ : ¡Ô¹µ Ѻ,¹Á ä �ÇÔµÒÁ Ô¹à¡×ͺ· Ø¡ÍÂ�Ò§

Ç ÔµÒÁ Ô¹ áËÅ �§ÍÒËÒà »ÃÐ⪹ � ÍÒ¡ÒÃàÁ ×èÍ¢Ò´Ç ÔµÒÁ Ô¹ A

(retinol) ¼ Ñ¡º Ø�§ ¹ éíÒÁ ѹµ Ѻ»ÅÒ µ Ѻ ¹Á á¤â÷ Õ¹

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B1 (thiamine)

ä¢ � ¹Á µ Ѻ ๠×éÍÊ ÑµÇ� ¶ ÑèÇ ÂÕʵ � ¢ �ÒÇ«�ÍÁÁ ×Í ÃíÒ ¨Á Ù¡¢ �ÒÇ

º íÒÃا»ÃÐÊÒ· ¡Å�ÒÁ๠×éÍ ËÑÇã¨

Í �͹à¾ÅÕ à˹ çºªÒ ¡ÒÃà¨ÃԭൠԺâµËÂØ ªÐ§ Ñ¡

B2 (riboflavin)

ä¢ � ¹Á à¤Ã×èͧã¹Ê ѵÇ� ๠×éÍÊ ÑµÇ� ¼ Ñ¡ãºà¢ ÕÂÇ ¶ ÑèÇàËÅ×ͧ

Ã�Ò§¡ÒÂà¨ÃÔ­µÒÁ»¡µ Ô ¼ ÔÇ˹ ѧ ÅÔé¹ µÒ Ê Ø¢ÀÒ¾ Õ

µÒäÁ �Ê Ù�áʧ âä»Ò¡¹¡¡ÃШ͡ ÅÔé¹Í Ñ¡àʺ ¼ ÔÇ˹ ѧᵡ

B5 (nicotinic acid)

ÂÕʵ � ๠×éÍÊ ÑµÇ� µ Ѻ ¼ Ñ¡Ê´ ¶ ÑèÇ ª�ÇÂã¹»¯ Ô¡ÔÃÔÂÒ¡ÒÃËÒÂ㨢ͧà«ÅÅ�

¼ ÔÇáË�§ ¼ ÔÇ˹ ѧ¶ Ù¡á´´áÅ�ÇÍ Ñ¡àʺ »ÃÐÊÒ·ËÅ͹ ຠ×èÍÍÒËÒÃ

B6 (pyridoxine)

ä¢ � ¹Á ๠×éÍÊ ÑµÇ� µ Ѻ ¢ �ÒÇ«�ÍÁÁ ×Í ¼ Ñ¡ãºà¢ ÕÂÇ ¶ ÑèÇ ¢ �ÒÇâ¾´

ª�ÇÂ㹡Ò÷ íÒ§Ò¹ÃкºÂ�ÍÂÍÒËÒà º íÒÃا¼ ÔÇ˹ ѧ

¤ ѹµÒÁ¼ ÔÇ˹ ѧ ¼ÁÃ�ǧ »Ç´µÒÁÁ ×͵ÒÁà· �Ò ¶ �Ò¢Ò´ã¹·Òá¨Ðà» �¹ÅÁªÑ¡¡Ãе Ø¡

B12 (cyannocobalamine)

µ Ѻ äµ ÊÁͧ ๠×éÍ»ÅÒ áº¤· ÕàÃÕÂã¹ÅíÒäÊ �Ê Ñ§à¤ÃÒÐË�ä � (äÁ �¾ºã¹¾×ª)

ÊÃ�Ò§â»Ãµ Õ¹ àÁ ç´àÅ×Í´á´§ à» �¹âäâÅËÔµ¨Ò§ àÁ ç´àÅ×Í´á´§¼ Ô´»¡µ ÔáÅÐÁ Õ¹ �Í àÎâÁâ¡Åº Ô¹¹ �ÍÂ

C (ascorbic acid)

Ê �Á ÁÐࢠ×Íà·È ÁТÒÁ» �ÍÁ ¡Å�Ç ¡ÐËÅèíÒ»ÅÕ Ê Ñº»Ðô ¼ÅäÁ �à»ÃÕéÂÇ

ÃÑ¡ÉÒÊ Ø¢ÀÒ¾à˧ ×Í¡áÅп �¹ · íÒãË�ËÅÍ´àÅ×ʹᢠç§áç

àÅ×Í´ÍÍ¡µÒÁäÿ �¹ (ÅÑ¡» �´ÅÑ¡à» �´) àÊ �¹àÅ×Í´à»ÃÒÐ

D (calciferol)

µ Ѻ ¹ éíÒÁ ѹµ Ѻ»ÅÒ Ê Ñ§à¤ÃÒÐË�¨Ò¡áʧᴴ

Ù «ÖÁá¤Åà«ÕÂÁáÅпÍÊ¿ÍÃÑÊ áÅÐà¡çºÊ íÒÃͧáÃ�¸Òµ ØäÇ�㹡ÃÐ Ù¡+¿ �¹

¡ÃÐ Ù¡Í �͹ ¿ �¹¼ Ø

E (alpha-tocopherol)

¼ Ñ¡Ê ÕࢠÕÂÇ ä¢Á ѹ¨Ò¡¾×ª àÁÅ紾ת Ñ­¾×ª

» �ͧ¡Ñ¹¡ÒÃà» �¹ËÁ ѹ ÊÃ�Ò§àÁ ç´àÅ×Í´á´§

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F (folic acid)

๠×éÍÊ ÑµÇ� µ Ѻ ¹Á ¢ �ÒÇâ¾´ Á Õ¤ÇÒÁÊ íÒ¤ Ñ­µ �Í¡ÒÃÊÃ�Ò§à«ÅÅ�ãËÁ �æ ª�ÇÂãË�â¤Ã§ÊÃ�Ò§ÊÁͧÊÁº Ùó�

à» �¹âäâÅËÔµ¨Ò§ª¹ Ô´àÁ ç´àÅ×Í´á´§à¨ÃԭൠԺâµäÁ �ൠçÁ· Õè

K (alpha-

phylloquinone)

¡ÐËÅèíÒ»ÅÕ ´Í¡¡ÐËÅèíÒ àËç´ ¢ �ÒÇâ¾´ Ấ· ÕàÃÕÂã¹ÅíÒäÊ �Ê Ñ§à¤ÃÒÐË�ä �

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àÅ×ʹᢠ秵 ÑǪ�Ò ËÃ×ÍäÁ �ᢠ秵 ÑÇã¹àÇÅÒÁ ÕºÒ´á¼Å

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á¤Åà« ÕÂÁ ๠×éÍ ¹Á ä¢� »ÅÒ¡Ô¹ä´ �·Ñ駡Ãд Ù¡ ¡Ø�§½Í áÅм Ñ¡ÊÕà¢ÕÂÇà¢�Á

1.à» �¹Ê�ǹ»ÃСͺ·ÕèÊíÒ¤ Ñ­¢Í§¡Ãд Ø¡áÅп �¹ 2.¤Çº¤ ØÁ¡Ò÷íÒ§Ò¹¢Í§ËÑÇ㨡Å�ÒÁ๠×éÍáÅÐÃкº»ÃÐÊÒ· 3.à» �¹¸ÒµØ·ÕèÊíÒ¤ Ñ­ª �ÇÂ㹡ÒÃá¢ç§µÑǢͧàÅ×Í´

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ª ×èÍÍÒËÒÃËÅ Ñ¡ ˹ �Ò· Õè ËÁ Ù�· Õè1 ¹Á ä¢ � ๠×éÍÊ ÑµÇ �µ �Ò§æ ¶ ÑèÇàÁÅ ç´áË �§áÅÐ§Ò (â»Ãµ Õ¹àÂÍÐ)

Ñ à» �¹ÍÒËÒû �ͧ¡Ñ¹âä Á Õ˹ �Ò· Õè ѧ¹ Õé 1. ª�ÇÂÊÃ�Ò§¤ÇÒÁà¨ÃԭൠԺⵠáÅЫ�ÍÁá«ÁÊ �ǹ· ÕèÊ Ö¡ËÃͧ͢Ã�Ò§¡Ò 2. » �ͧ¡Ñ¹ áÅе �Ò¹·Ò¹âäª�ÇÂãË�Ã�Ò§¡ÒÂᢠç§áç 3. ãË�¾Åѧ§Ò¹ ¶ �ÒÃ�Ò§¡ÒÂä �ÃѺ¾Åѧ§Ò¹¨Ò¡ÍÒËÒÃËÁ Ù�· Õè 2 áÅÐ 5 äÁ �à¾Õ§¾Í

ËÁ Ù�· Õè2 ¢ �ÒÇ á» �§ ༠×Í¡ Á ѹ ¹ éíÒµÒÅ ¢¹Á» �§ àÁÅ ç´¸ Ñ ­¾ ת (á» �§àÂÍÐ)

Ñ à» �¹ÍÒËÒÃãË�¾Åѧ§Ò¹ Á Õ˹ �Ò· Õè ѧ¹ Õé 1. ãË�¾Åѧ§Ò¹ áÅФÇÒÁÍºÍ Ø�¹á¡�Ã�Ò§¡Ò«Öè§à» �¹Ë¹ �Ò· ÕèËÅÑ¡¢Í§ÍÒËÒÃã¹ËÁ Ù�¹ Õé 2. » �ͧ¡Ñ¹âäºÒ§ª¹ Ô´ àª�¹ âäà˹ çºªÒ à¾ÃÒÐã¹¢ �ÒÇ¡Å�ͧ ¢ �ÒÇ«�ÍÁÁ ×Í Á Õ ÇÔµÒÁ Ô¹º Õ 1ã¹»ÃÔÁÒ³à¾Õ§¾Í· Õè л �ͧ¡Ñ¹ä �

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ËÁ Ù�· Õè4 ¼ÅäÁ �µ �Ò§æ (à¡Å ×Íáà �áÅÐÇ ÔµÒÁ Ô¹àÂÍÐ)

Ñ à» �¹ÍÒËÒû �ͧ¡Ñ¹âä à¾ÃÒÐÁ Õ˹ �Ò· Õè ѧ¹ Õé 1. ª�Ç» �ͧ¡Ñ¹ áÅе �Ò¹·Ò¹âä ๠×èͧ¨Ò¡Á Õ· Ñé§ÇÔµÒÁ Ô¹ áÅÐà¡Å×ÍáÃ� 2. ª�ÇÂà¾ÔèÁ»ÃÔÁÒ³¡Ò¡ÍÒËÒà ª�ÇÂ㹡ÒÃÃкÒ· �ͧ » �ͧ¡Ñ¹âä· �ͧ¼ Ù¡ ¼ÅäÁ �· ÕèÁ ÕàÊ �¹ãÂÍÒËÒÃÊ Ù§ ª�Ç» �ͧ¡Ñ¹¡ÒÃà¡ Ô´ÁÐàÃç§ã¹ÅíÒäÊ �ãË­� ª�ÇÂÅ ¤ÍàÅÊàµÍÃÍÅã¹àÅ×Í´

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Ñ à» �¹ÍÒËÒ÷ ÕèãË�¾Åѧ§Ò¹ à¾ÃÒÐÁ Õ˹ �Ò· Õè ѧ¹ Õé 1. ãË�¾Åѧ§Ò¹àª�¹à ÕÂǡѺËÁ Ù�· Õè 2 áµ �ÍÂ�Ò§äáçµÒÁ Âѧ¶ ×ÍÇ�ÒáËÅ�§¾Åѧ§Ò¹¢Í§ Ã�Ò§¡Ò ¤ÇÃÁÒ¨Ò¡ÍÒËÒÃËÅÑ¡ã¹ËÁ Ù�· Õè 2 2. ª�ÇÂÅÐÅÒÂÇÔµÒÁ Ô¹· ÕèÅÐÅÒÂã¹ä¢Á ѹ ä �á¡� ÇÔµÒÁ Ô¹ àÍ Õ Í Õ áÅРठ3. ãË�¡Ã´ä¢Á ѹ· Õè íÒà» �¹Ê íÒËÃѺÃ�Ò§¡Ò ¤ ×Í ¡Ã´äÅâ¹àÅÍ Ô¤(linoleic acid)

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º à» �¹ Ñ­¾×ª· ÕèäÁ �¢ Ñ Ê ÕËÃ×Í¢ Ñ Ê Õ¹ �Í· ÕèÊ Ø ¹ Ñè¹àͧ (¡ÃÐà·ÒÐà»Å×Í¡ Ñ­¾×ªáÅ�ÇÂѧÁ ÕÊ �ǹàÂ×èÍ à»Å×Í¡ µ �¹Í �͹áÅÐÃíÒµ Ô´ÍÂÙ�)

º Á ÕÇÔµÒÁ Ô¹áÅÐáÃ�¸Òµ ØÃÇÁ 10 ª¹ Ô´ · Õè íÒà» �¹µ �ÍÃ�Ò§¡Ò Á ÕÊÒõ �ҹ͹ ØÁ ÙÅÍ ÔÊÃÐ áÅÐ Phytoestrogens

º µ ÑÇÍ �Ò§ Whole grain - ¢ �ÒÇâÍ �µ ¢ �ÒÇ«�ÍÁÁ ×Í ÅÙ¡à ×Í ¢ �ÒǺÒÃ�àÅÂ� ¢ �ÒÇ¿ �Ò§

º ËÅÕ¡àÅÕè§ä¢Á Ñ¹Í ÔèÁµ ÑÇ ËÃ×Í Tran-fatty acid ËÃ×Í Saturated Fat (äÁ � Õ)¾ºã¹¹ éíÒÁ Ñ¹Ê ÑµÇ� áÅ�ÇËѹÁÒ¡Ô¹ä¢Á ѹäÁ �Í ÔèÁµ ÑÇ ËÃ×Í Cis-fatty acid ËÃ×Í Unsaturated Fat ( Õ) ¾ºã¹¹ éíÒÁ ѹ¾×ª

º ¼ Ù�Ê Ù§ÍÒÂؤÇÃä �ÃѺÇÔµÒÁ Ô¹ B12à¾ÔèÁ ¼ �Ò¹ÇÔµÒÁ Ô¹àÊÃÔÁËÃ×Í Ñ­¾×ª (à¾ÃÒФÇÒÁÊÒÁÒö㹡Òà ٠«ÖÁÇÔµÒÁ Ô¹ B12 ¹ �ÍÂŧ â´ÂÇÔµÒÁ Ô¹B12Á ÕäÇ�à¾×èÍ«�ÍÁá«Áà«ÅáÅÐÃкº»ÃÐÊÒ·) áÅоÒ仢 �Ò§¹Í¡ä»â´¹á´´¢ �Ò§¹Í¡º �Ò§ ¨Ðä �Á ÕÇÔµÒÁ Ô¹ D

º Ë­Ô§µ Ñ駤ÃÃÀ� ¤ÇÃàÊÃÔÁ¸Òµ ØàËÅç¡áÅÐÇÔµÒÁ Ô¹ C (à¾×èÍÊÃ�Ò§à«ÅàÁ ç´àÅ×Í´ãË�à ç¡ / ÇÔµÒÁ Ô¹ C ª�ÇÂ㹡Òà ٠«ÖÁ¸Òµ ØàËÅç¡) ÃÇÁ¶ Ö§¡Ã´â¿ÅÔ¡ (à¾×èÍÊÃ�Ò§ÊÁͧáÅÐà«ÅÅ�»ÃÐÊÒ· » �ͧ¡Ñ¹¤ÇÒÁ¾Ô¡Ò÷ҧÃкº»ÃÐÊÒ·ã¹à ç¡) - ÇÔµÒÁ Ô¹ B12 Á Ñ¡ãË�ã¹áÁ �· ÕèàÅÕ駺 صà �ǹÁ¢Í§µ¹àͧ

º ¼ Ù�ãË­� ๠�¹ á¤Åà«ÕÂÁ â»áµÊà«ÕÂÁ ãÂÍÒËÒà áÁ¡¹ Õà«ÕÂÁ ÇÔµÒÁ Ô¹ A C E

º à ç¡/ÇÑÂÃØ�¹ ¡Ô¹à¡Å×͹ �ÍÂæ˹ �Í (áµ �äÁ �ä �ºÍ¡Ç�Òà» �¹¼ Ù�ãË­�áÅ�ÇãË�¡Ô¹àÂÍйÐ) - Ç �Ò´ �ÇÂàà ×èͧ¢Í§à¡Å ×Í : ๠×èͧ¨Ò¡Ã�Ò§¡ÒÂàÃÒäÁ �µ �ͧ¡ÒÃàËÅ×ÍàÂÍÐ ©Ð¹ Ñé¹ÍÂ�Ò¡Ô¹à¡Å×ÍÁÒ¡¡Ç�Ò 2300 Á ÔÅÅÔ¡ÃÑÁ (»ÃÐÁÒ³1ª�͹ ªÒ) : âä¤ÇÒÁ Ñ¹Ê Ù§ âäàºÒËÇÒ¹ ¡Ô¹¹ �ÍÂæ˹ �Í àËÅ×Í 1500 Á ÔÅÅÔ¡ÃÑÁ¾Í : àÃÒÃѺàËÅ×ͨҡÍÒËÒÃÊ íÒàÃç¨Ãٻ໠�¹Ê �ǹãË­� ¶ Ö§77% àÅ· Õà ÕÂÇ (ãÊ �à¡Å×Íà¾×èͶ¹ÍÁÍÒËÒÃ) : ¡Ô¹ÍÒËÒÃÅ§ä» áÅ�Ç¡Ô¹¹ éíÒµÒÁ ª�ÇÂÅ´¤ÇÒÁࢠ�Á¢ �¹¢Í§à¡Å×Íä � : ¡Ô¹à¡Å×ÍÁҡ仨з íÒãË� à» �¹âÃ¤äµ âä¤ÇÒÁ ѹâÅËÔµÊ Ù§ Í ÑÁ¾Ä¡É � âäËÑÇ㨠ÏÅÏ : ¡ÒÃãª�à¡Å×Íâ»áµÊà«ÕÂÁ·´á·¹à¡Å×Íâ«à ÕÂÁ ª�ÇÂãË�Å´¤ÇÒÁ ѹâÅËԵŧä � (à¡Å×Íâ»áµÊà«ÕÂÁ¾ºã¹ ÍÒËÒøÃÃÁªÒµ Ô â´Â੾Òм Ñ¡ãºà¢ ÕÂÇ)

ธญพชครบสวน (Whole grain)

ความสมดลของสารอาหารและพลงงาน

ÊÒõ �ҹ͹ ØÁ ÙÅÍ ÔÊÃÐ (antioxidant) ¤ ×ÍÊÒ÷ÕèÁÕÊÁº ѵÔ Ѻ Ñé§áÅзíÒÅÒ» Ô¡ÔÃÔÂÒÅÙ¡â« �¢Í§Í¹ ØÁÙÅÍÔÊÃРઠ�¹ ¤Çѹº ØËÃÕè áÍÅ¡ÎÍÅÅ� ÃѧÊÕ UV àÍç¡«àà� ãË�¡ÅÒÂà» �¹ÊÒ÷ÕèäÁ�ÁÕÍѹµÃÒµ�Íà«ÅÅ�Ã�Ò§¡ÒÂ

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9

Q12 : ¤¹»¡µ Ôµ �ͧ¡ÒÃÇÔµÒÁ Ô¹àÊÃÔÁËÃ×ÍäÁ � à¾ÃÒÐà˵ Øã Q13 : Ë­Ô§µ Ñ駤ÃÃÀ�¤ÇÃä �ÃѺÊÒÃÍÒËÒûÃÐàÀ·ã´º �Ò§ áÅÐÊÒÃÍÒËÒÃàËÅ�Ò¹ Ñé¹Á Õ»ÃÐ⪹ �ÍÐäà Q14 : ¨§ºÍ¡¢ �ÍàÊ Õ¢ͧ¡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

ྠÔèÁൠÔÁ: à¡ ÕèÂÇ¡ Ѻ¤ÍàÅÊàµÍÃÍÅ -ä´ �¨Ò¡µÑº ä¢ÊѹËÅѧ ÏÅÏ áÅÐä´ �¨Ò¡ä¢ÁѹÊѵÇ�ã¹ÍÒËÒà -à¡Ô´¤ÍàÅÊàµÍÃÍÅÊÙ§ä´ �¨Ò¡¡ÒáԹẺäÁ�¤ Ô´ ¢Ò´¡ÒÃÍÍ¡¡íÒÅѧ ¡ÃÃÁ¾ ѹ¸ Ø� âäàºÒËÇÒ¹ -¢�Í´ Õ: à» �¹ÊÒÃຠ×éͧµ�¹ã¹¡ÒÃÊÃ�Ò§ÎÍÃ�âÁ¹à¾È·Ø¡ª¹ Ô´ -¢�ÍàÊÕÂ: à¡Ô´âäµ�Ò§æÁÒ¡ÁÒ ઠ�¹ âäËÅÍ´àÅ×Í´ËÑÇ㨠áÅÐÀÒÇÐâ¤àÅÊàµÍÃÍÅã¹ËÅÍ´àÅ×Í´ÊÙ§ - Ạ�§à» �¹Êͧª¹ Ô´ : LDL (ª.<40mg/dl ­.<50mg/dl) áÅÐHDL

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1. ¡Ô¹ÍÒËÒäú 5 ËÁ Ù� áµ �ÅÐËÁ Ù�ãË�ËÅÒ¡ËÅÒÂáÅÐËÁ Ñè¹ ÙᏠéíÒ˹ Ñ¡µ ÑÇ 2. ¡Ô¹¢ �ÒÇà» �¹ÍÒËÒÃËÅÑ¡ ÊÅѺ¡ÑºÍÒËÒûÃÐàÀ·á» �§ à» �¹ºÒ§Á ×éÍ 3. ¡Ô¹¾×ª¼ Ñ¡ãË�ÁÒ¡áÅСԹ¼ÅäÁ �à» �¹»ÃÐ íÒ 4. ¡Ô¹»ÅÒ๠×éÍÊ ÑµÇ�äÁ �µ Ô´Á ѹ ä¢ � áÅж ÑèÇàÁÅç´áË�§à» �¹»ÃÐ íÒ 5. ×èÁ¹ÁãË�àËÁÒÐÊÁµÒÁÇÑ - Ë­Ô§µ Ñ駤ÃÃÀ�/ÇÑÂÃØ�¹/ÇÑÂàÃÕ¹ 2-3á¡ �ǵ �ÍÇѹ ¼ Ù�ãË­�1-2á¡ �ǵ �ÍÇѹ 6. ¡Ô¹ÍÒËÒ÷ ÕèÁ Õä¢Á ѹᵠ�¾Í¤Çà 7. ËÅÕ¡àÅÕ觡ÒáԹÍÒËÒÃÃÊËÇÒ¹ Ñ áÅÐठçÁ Ñ 8. ¡Ô¹ÍÒËÒ÷ ÕèÊÐÍÒ´ »ÃÒȨҡ¡Òû¹à» ��͹ (ä»Ê¶Ò¹· Õè· ÕèÊÐÍҴ˹ �ÍÂ) 9. §´ËÃ×ÍÅ´à¤Ã×èͧ ×èÁ· ÕèÁ ÕáÍÅ¡ÍÎÍÅ�

º ¡Ô¹ÍÒËÒÃË�ÒËÁ Ù� ËÅÒ¡ËÅÒÂÍÂ�Ò§ »ÃÔÁÒ³ÍÒËÒÃà¾Õ§¾Í ÊÁ ØÅ· Ø¡ËÁ Ù�ÍÒËÒÃ

º ÀÒÇз ؾâÀª¹Ò¡Òà (Malnutrition) ÀÒÇз Õèà¡Ô´¤ÇÒÁ¼ Ô´»¡µ Ô¨Ò¡¡ÒÃÃѺ»ÃзҹÍÒËÒ÷ Õè¾Íà¾Õ§µÒÁ»¡µ Ô Á Õ· Ñ駡Թ¹ �ÍÂà¡ Ô¹ä» áÅÐÁÒ¡à¡Ô¹ä» - ÀÒÇСÒâҴÍÒËÒà (Undernutrition) à» �¹¼ÅÁÒ¨Ò¡¡ÒÃä �ÃѺÊÒÃÍÒËÒ÷ ÕèäÁ �à¾Õ§¾Í : Underweight = ¹ éíÒ˹ Ñ¡¹ �ÍÂà¡ Ô¹ä» : Stunting = á¤ÃÐ(ൠÕéÂà¡ Ô¹à˵ Ø) : Wasting = Ã�Ò§¡Ò·ÃØ â·ÃÁ Í �͹áÍ º Ñ蹷͹¡íÒÅѧáÅоÅѧ§Ò¹ : Micronutrient deficiencies (iron, iodine, vitamin A) = ¤ÇÒÁ¢Ò´á¤Å¹¸Òµ ØÍÒËÒ÷ ÕèÁ Õ¢¹Ò´àÅç¡ : Hunger = ¤ÇÒÁËÔÇ á¶Á¤ íÒÈѾ· �

: Macronutrient Deficiency = : Deficiency disease =

ѧ¹ Ñé¹ ¤ íÒÇ�Ò Deficiency Ö§á»ÅÇ�Ò

The 9 Thai FBDGs Recommendations / โภชนบญญต 9 ขอ

¼ �ҡѹ໠��͹áÅÐËÁÇ¡áÁ�¤ �Ò ÁÕ»ÃÐ⪹ �¤ ×Í» �ͧ¡Ñ¹ÊÔè§Ê¡»Ã¡¨Ò¡Ã�Ò§¡ÒÂáÁ�¤ �ÒŧÍÒËÒÃ

สรปการกนอาหารทสขลกษณะ

ปญหาใหญของโภชนาการในประเทศไทย

PEM

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11

- ÀÒÇз ÕèÁ ÕÊÒÃÍÒËÒÃà¡Ô¹ (Overnutrition) à» �¹¼ÅÁÒ¨Ò¡¡ÒÃä �ÃѺÊÒÃÍÒËÒ÷ Õèà¡Ô¹¡Ç�Ò¤ÇÒÁµ �ͧ¡ÒâͧÃ�Ò§¡ÒÂ

: Nutrition related chronic diseases (NRCDs) = ÀÒÇзҧâÀª¹Ò¡Ò÷ Õèà¡ÕèÂÇ¢ �ͧ¡ÑºâäàÃ×éÍÃѧ µ ÑÇÍÂ�Ò§àª�¹ âäËÅÍ´àÅ×Í´ËÑÇ㨠âä¤ÇÒÁ Ñ¹Ê Ù§ âäÁÐàÃç§àµ �Ò¹Á : Overweight = ¹ éíÒ˹ Ñ¡ÁÒ¡à¡Ô¹ä» : Obesity = ¡ÒÃÁ Õ¹ éíÒ˹ Ñ¡ÁÒ¡à¡Ô¹ä» : Hyperlipidemia = ä¢Á ѹã¹àÅ×Í´Ê Ù§ : Diabetes mellitus = âäàºÒËÇÒ¹

: High Blood Pressure = ¤ÇÒÁ ѹàÅ×Í´Ê Ù§ : CVD = Conbrovascular Disease = âäËÅÍ´àÅ×Í´ÊÁͧ (ÀÒÇÐÊÁͧ¢Ò´àÅ×ʹ๠×èͧ¨Ò¡àÊ �¹ÊÁͧµ Õºµ ѹ ËÃ×ÍÍ Ø µ ѹ)

º ¤ÇÒÁ»ÅÍ´ÀÑÂã¹ÍÒËÒà (Food Safety)

º ÍÒËÒÃÁ ÕÊÒÃÍ Ñ¹µÃÒ (Hazards in food)

º ÍÒËÒÃÁ Õä¢Á Ñ¹Ê Ù§ (Á Õä¢Á Ñ¹Í ÔèÁµ ÑÇ ¹ éíÒµÒÅ â«à ÕÂÁÊ Ù§)

ภาวะทพโภชนาการ (Malnutrition)

ภาวะการขาดอาหาร (Undernutrition)

ภาวะทมสารอาหารเกน (Overnutrition)

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12

º ¡Ô¹¹ �ÍÂæ ãÊ �¹ éíÒµÒŹ �ÍÂæ ¡Ô¹ÍÒËÒ÷ ÕèãË�¾Åѧ§Ò¹¹ �ÍÂæ

º ÍÍ¡¡íÒÅѧ¡ÒÂàÂÍÐæ - µ �ͧ¡ÒÃÅ´¹ éíÒ˹ Ñ¡¤ÇÃÍÍ¡¡íÒÅѧ¡ÒÂẺáÍâú Ô¡µ �Í๠×èͧäÁ �¹ �Í¡Ç�Ò45¹Ò· Õ

º Ç �Ò´ �ÇÂàà ×èͧ¢Í§ BMI - Ѫ¹ ÕÁÇÅ¡Ò (BMI : Body mass index) ¤ ×Í Í ÑµÃÒÊ �ǹ· ÕèàËÁÒÐÊÁáÅÐÊÁ ØÅÃÐËÇ�Ò§¹ éíÒ˹ Ñ¡áÅÐÊ �Ç¹Ê Ù§ - BMI¤ Ô´ä �¨Ò¡Ê ٵà �Ò¹Å�Ò§

= ¹ éíÒ˹ Ñ¡(¤ÇÒÁÊÙ§)

¼ÍÁ ¹ �Í¡Ç�Ò 18.5 ÊÁÊ �ǹ (»¡µ Ô) ÃÐËÇ�Ò§ 18.5 – 22.9 ¹ éíÒ˹ Ñ¡à¡ Ô¹ ÃÐËÇ�Ò§ 23 – 24.9

Í �Ç¹ä» ÁÒ¡¡Ç�Ò 25

µ ÑÇÍ �Ò§· Õè1 à 硪ÒÂâÍÁÁ ÕèÁ Õ¹ éíÒ˹ Ñ¡ 120 ¡ÔâÅ¡ÃÑÁ áÅÐÊ Ù§ 180 ૹµ ÔàÁµÃ ¶ÒÁÇ�Òà¢Ò¨ÐÁ Õ¤ �Ò Ñª¹ ÕÁÇÅ¡ÒÂà· �Òäà áÅÐÁ Õ¹ éíÒ˹ Ñ¡ÁÒ¡à¡Ô¹ä» ÊÁÊ �ǹËÃ×͹ �ÍÂà¡ Ô¹ä»

Ç Ô¸ Õ· íÒ

(µÍº 37.037 ¡ ÔâÅ¡Ã ÑÁµ �͵ÒÃÒ§àÁµÃ Á Õ¹ éíÒ˹ Ñ¡µ ÑÇÁÒ¡à¡ Ô¹ä»(ÁÒ¡æ) )

คนอวน และ ความอวน

******* ÃÐÇ Ñ§Ë¹ �Ç· Õè㪠� ******** -¹ éíÒ˹ Ñ¡ ãª�˹ �Ç ¡ ÔâÅ¡ÃÑÁ -¤ÇÒÁÊ Ù§ ãª�˹ �Ç àÁµÃ

¶ �ÒäÁ �à» �¹àºÒËÇÒ¹Ëà ×ÍÁ Õ» �¨¨ ÑÂàÊ Õè§ Í �Òà¡ Ô¹¤ �Ò¹ Õé

¶ �Òà» �¹àºÒËÇÒ¹ ¤ÇÒÁ´ ѹâÅË ÔµÊ Ù§ Ëà ×ÍÁ Õ» �¨¨ ÑÂàÊ Õè§ Í �Òà¡ Ô¹¤ �Ò¹ Õé

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13

µ ÑÇÍ �Ò§· Õè2 Çѹ˹ Öè§à ç¡Ë­Ô§¾ÅÍÂ(ËÁ Õ)ã½ �½ �¹ã¹Ë�ͧLab¤³ÐÇ�Ò ÍÂÒ¡Á Õ¤ �Ò BMI «Ñ¡ 17 ¡ÔâÅ¡ÃÑÁµ �ÍàÁµÃ2 ¶ÒÁÇ�Òà ç¡Ë­Ô§¾ÅÍÂ(ËÁ Õ)¨ÐÁ Õ¹ éíÒ˹ Ñ¡à· �Òäà ¶ �Ò¡íÒ˹´ãË� à ç¡Ë­Ô§¾ÅÍÂ(ËÁ Õ)ÍÂÒ¡Ê Ù§170ૹµ ÔàÁµÃ

Ç Ô¸ Õ· íÒ

(µÍº 49.13 ¡ ÔâÅ¡Ã ÑÁ)

º ¡ÒáÃШÒµ ÑǢͧä¢Á ѹ - Í �ǹẺáͻ໠�ÅÍ Ñ¹µÃÒ¡Ç�ÒẺÅÙ¡á¾Ã�/ªÁ¾Ù�ä·Â

º àÊ �¹ÃͺàÍÇ - ¼ Ù�ªÒ¤ÇÃÁ ÕàÊ �¹ÃͺàÍǹ �Í¡Ç�Ò 90 ૹµ ÔàÁµÃ - ¼ Ù�Ë­Ô§¤ÇÃÁ ÕàÊ �¹ÃͺàÍǹ �Í¡Ç�Ò 80 ૹµ ÔàÁµÃ - ÃͺàÍÇà¾ÔèÁ· Ø¡æ5ૹµ ÔàÁµÃ = âÍ¡ÒÊà» �¹âäàºÒËÇÒ¹à¾ÔèÁ3-5à· �Ò

Q15 : ÃÐËÇ�Ò§¡ÒÃÇÔè§ÃͺÊǹ¸¹ ¡ Ѻ¡Òá ÑÁàºÅ· ÕèâçÂÔÁ Í Ñ¹ä˹àÃÕ¡Ç�Ò¡ÒÃÍÍ¡¡íÒÅѧ¡ÒÂẺáÍâú Ô¡ à¾ÃÒÐÍÐäà áÅСÒÃÍÍ¡¡íÒÅѧ¡ÒÂẺä˹àËÁÒÐÊ íÒËÃѺ¡ÒÃÅ´¹ éíÒ˹ Ñ¡ Q16 : ¨§à¢ ÕÂ¹Ê ÙµÃ· Õèãª�㹤 íҹdz¤ �Ò BMI ¾Ã�ÍÁÃк Ø˹ �Ç· Õèãª�㹡Òä íҹdz

º âÃ¤Í �ǹŧ¾ ا (Metabolic Syndrome) - ¼ Ù�ªÒ¤ÇÃÁ ÕàÊ �¹ÃͺàÍǹ �Í¡Ç�Ò 90 ૹµ ÔàÁµÃ - ¼ Ù�Ë­Ô§¤ÇÃÁ ÕàÊ �¹ÃͺàÍǹ �Í¡Ç�Ò 80 ૹµ ÔàÁµÃ - á¡ �ä¢ä �â´Â¡ÒÃÍÍ¡¡íÒÅѧ¡Ò ¡Ñº¤Çº¤ ØÁÍÒËÒÃ

à¡Ô¹¡Ç�Ò¹ Õé àÊ Õ觵 �Íà» �¹ ¹ éíÒµÒÅã¹àÅ×Í´/¤ÇÒÁ ѹ/ä¢Á ѹã¹àÅ×Í´Ê Ù§ àºÒËÇÒ¹ ËÅÍ´àÅ×Í´ËÑÇã¨

โรคจากความอวน

à¡Ô¹¡Ç�Ò¹ Õé ÍҨ໠�¹âÃ¤Í �ǹŧ¾Ø§ä �

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º ä¢Á ѹ㹪 �ͧ· �ͧ (¤ÇÃÍ �ҹ๠×éÍËÒ㹪 շྠÔèÁൠÔÁ) - ä¢Á ѹ· ÕèÊÐÊÁ· Õèµ ÑºÁÒ¡à¡Ô¹ä»· íÒãË�à¡Ô´âäµ Ñºá¢ ç§ - Í Ô¹«ÙÅԹ໠�¹ÎÍÃ�âÁ¹· ÕèÊÃ�Ò§µ ÑºÍ �͹ Á Õ˹ �Ò· Õè¹ íÒ¹ éíÒµÒÅࢠ�Òà«ÅÅ�à¾×èÍãª�㹡ÒÃà¼Ò¼ÅÒ­ã¹à«ÅÅ� - ¶ �ÒÍ Ô¹«ÙÅÔ¹ËÅÑè§ÁÒ¡¨¹à¡Ô¹ä»¡ç¨Ð· íÒãË�Ã�Ò§¡ÒÂÊÃ�Ò§ÎÍÃ�âÁ¹Í Õ¡ª¹ Դ˹ Ö觫Ö觷 íÒ˹ �Ò· Õèà¡çºÊÐÊÁä¢Á ѹ

º âäËÅÍ´àÅ ×ʹᢠ秵 ÑÇ (Atherosclerosis) - à¨Íã¹µÒ Á ×Í¡çä � (àÊ �¹àÅ×Í´à»ÃÒЧ �ÒÂ) - · íÒãË�ËÑÇ㨷 íҧҹ˹ Ñ¡

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• 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·ÂÒÈÒʵÃ�µÍ¹ Á.2

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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

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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