{"id":33069,"date":"2025-06-19T04:48:15","date_gmt":"2025-06-18T21:48:15","guid":{"rendered":"https:\/\/khaosocialthai.com\/?p=33069"},"modified":"2025-06-19T04:51:24","modified_gmt":"2025-06-18T21:51:24","slug":"5-%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%97%e0%b8%b5%e0%b9%88%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%84%e0%b8%a7%e0%b8%a3%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%95%e0%b8%ad%e0%b8%99%e0%b9%80%e0%b8%a2","status":"publish","type":"post","link":"https:\/\/khaosocialthai.com\/?p=33069","title":{"rendered":"5 \u0e1c\u0e25\u0e44\u0e21\u0e49\u0e17\u0e35\u0e48\u0e44\u0e21\u0e48\u0e04\u0e27\u0e23\u0e01\u0e34\u0e19\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19 \u0e16\u0e49\u0e32\u0e44\u0e21\u0e48\u0e2d\u0e22\u0e32\u0e01\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e1e\u0e38\u0e48\u0e07\u0e2b\u0e23\u0e37\u0e2d\u0e2d\u0e49\u0e27\u0e19\u0e44\u0e21\u0e48\u0e23\u0e39\u0e49\u0e15\u0e31\u0e27"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" data-attachment-id=\"33073\" data-permalink=\"https:\/\/khaosocialthai.com\/?attachment_id=33073\" data-orig-file=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/maikin.jpg?fit=1024%2C575&amp;ssl=1\" data-orig-size=\"1024,575\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"maikin\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/maikin.jpg?fit=1024%2C575&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/maikin.jpg?resize=1024%2C575&#038;ssl=1\" alt=\"\" class=\"wp-image-33073\" srcset=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/maikin.jpg?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/maikin.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/maikin.jpg?resize=768%2C431&amp;ssl=1 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>5 \u0e1c\u0e25\u0e44\u0e21\u0e49\u0e17\u0e35\u0e48\u0e44\u0e21\u0e48\u0e04\u0e27\u0e23\u0e01\u0e34\u0e19\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19 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class=\"wp-block-paragraph\">\u0e41\u0e21\u0e49\u0e1c\u0e25\u0e44\u0e21\u0e49\u0e08\u0e30\u0e02\u0e36\u0e49\u0e19\u0e0a\u0e37\u0e48\u0e2d\u0e27\u0e48\u0e32\u0e40\u0e1b\u0e47\u0e19\u0e2d\u0e32\u0e2b\u0e32\u0e23\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e \u0e41\u0e15\u0e48\u0e23\u0e39\u0e49\u0e44\u0e2b\u0e21\u0e27\u0e48\u0e32\u0e1a\u0e32\u0e07\u0e0a\u0e19\u0e34\u0e14\u0e44\u0e21\u0e48\u0e40\u0e2b\u0e21\u0e32\u0e30\u0e08\u0e30\u0e01\u0e34\u0e19\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19\u0e2b\u0e23\u0e37\u0e2d\u0e01\u0e48\u0e2d\u0e19\u0e19\u0e2d\u0e19 \u0e40\u0e1e\u0e23\u0e32\u0e30\u0e2d\u0e32\u0e08\u0e17\u0e33\u0e43\u0e2b\u0e49\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e43\u0e19\u0e40\u0e25\u0e37\u0e2d\u0e14\u0e1e\u0e38\u0e48\u0e07 \u0e40\u0e2a\u0e35\u0e48\u0e22\u0e07\u0e2a\u0e30\u0e2a\u0e21\u0e44\u0e02\u0e21\u0e31\u0e19 \u0e2b\u0e23\u0e37\u0e2d\u0e01\u0e23\u0e30\u0e17\u0e1a\u0e04\u0e38\u0e13\u0e20\u0e32\u0e1e\u0e01\u0e32\u0e23\u0e19\u0e2d\u0e19\u0e42\u0e14\u0e22\u0e44\u0e21\u0e48\u0e23\u0e39\u0e49\u0e15\u0e31\u0e27 \u0e1c\u0e25\u0e44\u0e21\u0e49\u0e17\u0e35\u0e48\u0e2b\u0e27\u0e32\u0e19\u0e08\u0e31\u0e14 \u0e21\u0e35\u0e04\u0e32\u0e23\u0e4c\u0e42\u0e1a\u0e44\u0e2e\u0e40\u0e14\u0e23\u0e15\u0e2a\u0e39\u0e07 \u0e2b\u0e23\u0e37\u0e2d\u0e21\u0e35\u0e04\u0e48\u0e32\u0e14\u0e31\u0e0a\u0e19\u0e35\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25 (GI) \u0e2a\u0e39\u0e07 \u0e14\u0e31\u0e07\u0e19\u0e31\u0e49\u0e19\u0e01\u0e32\u0e23\u0e23\u0e39\u0e49\u0e08\u0e31\u0e01\u0e40\u0e25\u0e37\u0e2d\u0e01 \u201c\u0e1c\u0e25\u0e44\u0e21\u0e49\u0e43\u0e2b\u0e49\u0e16\u0e39\u0e01\u0e40\u0e27\u0e25\u0e32\u201d \u0e08\u0e36\u0e07\u0e2a\u0e33\u0e04\u0e31\u0e0d\u0e44\u0e21\u0e48\u0e41\u0e1e\u0e49\u0e01\u0e32\u0e23\u0e40\u0e25\u0e37\u0e2d\u0e01\u0e23\u0e31\u0e1a\u0e1b\u0e23\u0e30\u0e17\u0e32\u0e19\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e\u0e40\u0e25\u0e22\u0e17\u0e35\u0e40\u0e14\u0e35\u0e22\u0e27<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"597\" data-attachment-id=\"33074\" data-permalink=\"https:\/\/khaosocialthai.com\/?attachment_id=33074\" data-orig-file=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?fit=1200%2C700&amp;ssl=1\" data-orig-size=\"1200,700\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"polamai\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?fit=1024%2C597&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?resize=1024%2C597&#038;ssl=1\" alt=\"\" class=\"wp-image-33074\" srcset=\"https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?resize=1024%2C597&amp;ssl=1 1024w, https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?resize=300%2C175&amp;ssl=1 300w, https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?resize=768%2C448&amp;ssl=1 768w, https:\/\/i0.wp.com\/khaosocialthai.com\/wp-content\/uploads\/2025\/06\/polamai.jpg?w=1200&amp;ssl=1 1200w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>\u0e1c\u0e25\u0e44\u0e21\u0e49\u0e17\u0e35\u0e48 \u201c\u0e44\u0e21\u0e48\u0e41\u0e19\u0e30\u0e19\u0e33\u201d \u0e43\u0e2b\u0e49\u0e01\u0e34\u0e19\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19<\/strong><\/h2>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6239708400418616\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- \u0e14\u0e35\u0e2a\u0e40\u0e1e\u0e25\u0e22\u0e4c -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-6239708400418616\"\n     data-ad-slot=\"8173555795\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><strong>1.\u0e01\u0e25\u0e49\u0e27\u0e22<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e14\u0e35\u0e43\u0e19\u0e15\u0e2d\u0e19\u0e40\u0e0a\u0e49\u0e32: \u0e43\u0e2b\u0e49\u0e1e\u0e25\u0e31\u0e07\u0e07\u0e32\u0e19\u0e41\u0e25\u0e30\u0e41\u0e21\u0e01\u0e19\u0e35\u0e40\u0e0b\u0e35\u0e22\u0e21<\/li>\n\n\n\n<li>\u0e44\u0e21\u0e48\u0e14\u0e35\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19: \u0e01\u0e25\u0e49\u0e27\u0e22\u0e21\u0e35\u0e04\u0e32\u0e23\u0e4c\u0e42\u0e1a\u0e44\u0e2e\u0e40\u0e14\u0e23\u0e15\u0e2a\u0e39\u0e07 (1 \u0e1c\u0e25\u0e01\u0e25\u0e32\u0e07 ~27 \u0e01\u0e23\u0e31\u0e21) \u0e2d\u0e32\u0e08\u0e40\u0e1e\u0e34\u0e48\u0e21\u0e23\u0e30\u0e14\u0e31\u0e1a\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e43\u0e19\u0e40\u0e25\u0e37\u0e2d\u0e14 \u0e41\u0e25\u0e30\u0e17\u0e33\u0e43\u0e2b\u0e49\u0e17\u0e49\u0e2d\u0e07\u0e2d\u0e37\u0e14\u0e2a\u0e33\u0e2b\u0e23\u0e31\u0e1a\u0e1a\u0e32\u0e07\u0e04\u0e19<\/li>\n\n\n\n<li>\u0e16\u0e49\u0e32\u0e01\u0e34\u0e19\u0e15\u0e2d\u0e19\u0e17\u0e35\u0e48\u0e23\u0e48\u0e32\u0e07\u0e01\u0e32\u0e22\u0e44\u0e21\u0e48\u0e44\u0e14\u0e49\u0e43\u0e0a\u0e49\u0e1e\u0e25\u0e31\u0e07\u0e07\u0e32\u0e19 \u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e40\u0e2b\u0e25\u0e48\u0e32\u0e19\u0e35\u0e49\u0e2d\u0e32\u0e08\u0e2a\u0e30\u0e2a\u0e21\u0e40\u0e1b\u0e47\u0e19\u0e44\u0e02\u0e21\u0e31\u0e19<\/li>\n\n\n\n<li>\u0e01\u0e25\u0e49\u0e27\u0e22\u0e22\u0e31\u0e07\u0e2d\u0e32\u0e08\u0e17\u0e33\u0e43\u0e2b\u0e49\u0e1a\u0e32\u0e07\u0e04\u0e19 \u0e17\u0e49\u0e2d\u0e07\u0e2d\u0e37\u0e14\u0e2b\u0e23\u0e37\u0e2d\u0e40\u0e23\u0e2d\u0e40\u0e1b\u0e23\u0e35\u0e49\u0e22\u0e27 \u0e16\u0e49\u0e32\u0e01\u0e34\u0e19\u0e43\u0e01\u0e25\u0e49\u0e40\u0e27\u0e25\u0e32\u0e19\u0e2d\u0e19<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><strong>2.\u0e21\u0e30\u0e21\u0e48\u0e27\u0e07<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e21\u0e30\u0e21\u0e48\u0e27\u0e07\u0e2a\u0e38\u0e01\u0e21\u0e35\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e2a\u0e39\u0e07\u0e21\u0e32\u0e01&nbsp;~45 \u0e01\u0e23\u0e31\u0e21\u0e15\u0e48\u0e2d\u0e1c\u0e25\u0e02\u0e19\u0e32\u0e14\u0e01\u0e25\u0e32\u0e07)<\/li>\n\n\n\n<li>\u0e21\u0e35\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e1f\u0e23\u0e38\u0e01\u0e42\u0e15\u0e2a\u0e2a\u0e39\u0e07 \u2192 \u0e43\u0e2b\u0e49\u0e1e\u0e25\u0e31\u0e07\u0e07\u0e32\u0e19\u0e17\u0e31\u0e19\u0e17\u0e35<\/li>\n\n\n\n<li>\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19\u0e23\u0e48\u0e32\u0e07\u0e01\u0e32\u0e22\u0e44\u0e21\u0e48\u0e04\u0e48\u0e2d\u0e22\u0e44\u0e14\u0e49\u0e43\u0e0a\u0e49\u0e1e\u0e25\u0e31\u0e07\u0e07\u0e32\u0e19 = \u0e40\u0e2a\u0e35\u0e48\u0e22\u0e07\u0e2a\u0e30\u0e2a\u0e21\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e40\u0e1b\u0e47\u0e19\u0e44\u0e02\u0e21\u0e31\u0e19<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><strong>3.\u0e41\u0e15\u0e07\u0e42\u0e21<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e41\u0e21\u0e49\u0e08\u0e30\u0e14\u0e39\u0e40\u0e1a\u0e32\u0e41\u0e25\u0e30\u0e21\u0e35\u0e19\u0e49\u0e33\u0e40\u0e22\u0e2d\u0e30 \u0e41\u0e15\u0e48\u0e41\u0e15\u0e07\u0e42\u0e21\u0e21\u0e35\u0e04\u0e48\u0e32\u0e14\u0e31\u0e0a\u0e19\u0e35\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25 (GI) \u0e2a\u0e39\u0e07\u0e21\u0e32\u0e01<\/li>\n\n\n\n<li>\u0e19\u0e49\u0e33\u0e43\u0e19\u0e41\u0e15\u0e07\u0e42\u0e21\u0e40\u0e22\u0e2d\u0e30 \u2192 \u0e2d\u0e32\u0e08\u0e17\u0e33\u0e43\u0e2b\u0e49\u0e15\u0e49\u0e2d\u0e07\u0e15\u0e37\u0e48\u0e19\u0e1b\u0e31\u0e2a\u0e2a\u0e32\u0e27\u0e30\u0e01\u0e25\u0e32\u0e07\u0e14\u0e36\u0e01<\/li>\n\n\n\n<li>\u0e01\u0e34\u0e19\u0e40\u0e22\u0e2d\u0e30 \u0e46 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data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><strong>4.\u0e17\u0e38\u0e40\u0e23\u0e35\u0e22\u0e19<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e21\u0e35\u0e44\u0e02\u0e21\u0e31\u0e19\u0e41\u0e25\u0e30\u0e19\u0e49\u0e33\u0e15\u0e32\u0e25\u0e2a\u0e39\u0e07\u0e21\u0e32\u0e01&nbsp;(100 \u0e01\u0e23\u0e31\u0e21 = ~150\u2013357 kcal \u0e41\u0e25\u0e49\u0e27\u0e41\u0e15\u0e48\u0e1e\u0e31\u0e19\u0e18\u0e38\u0e4c)<\/li>\n\n\n\n<li>\u0e22\u0e48\u0e2d\u0e22\u0e22\u0e32\u0e01 \u0e23\u0e48\u0e32\u0e07\u0e01\u0e32\u0e22\u0e43\u0e0a\u0e49\u0e40\u0e27\u0e25\u0e32\u0e43\u0e19\u0e01\u0e32\u0e23\u0e22\u0e48\u0e2d\u0e22\u0e19\u0e32\u0e19 \u2192 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(adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>\u0e40\u0e04\u0e25\u0e47\u0e14\u0e25\u0e31\u0e1a<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0e01\u0e34\u0e19\u0e1c\u0e25\u0e44\u0e21\u0e49\u0e01\u0e48\u0e2d\u0e19\u0e19\u0e2d\u0e19 \u0e44\u0e21\u0e48\u0e40\u0e01\u0e34\u0e19 1 \u0e01\u0e33\u0e21\u0e37\u0e2d \u0e2b\u0e23\u0e37\u0e2d 1 \u0e0a\u0e34\u0e49\u0e19\u0e40\u0e25\u0e47\u0e01<\/li>\n\n\n\n<li>\u0e2b\u0e25\u0e35\u0e01\u0e40\u0e25\u0e35\u0e48\u0e22\u0e07\u0e1c\u0e25\u0e44\u0e21\u0e49\u0e17\u0e35\u0e48\u0e2b\u0e27\u0e32\u0e19\u0e08\u0e31\u0e14\u0e2b\u0e23\u0e37\u0e2d\u0e41\u0e0a\u0e48\u0e19\u0e49\u0e33\u0e40\u0e0a\u0e37\u0e48\u0e2d\u0e21<\/li>\n\n\n\n<li>\u0e44\u0e21\u0e48\u0e04\u0e27\u0e23\u0e01\u0e34\u0e19\u0e1c\u0e25\u0e44\u0e21\u0e49\u0e1e\u0e23\u0e49\u0e2d\u0e21\u0e02\u0e2d\u0e07\u0e08\u0e34\u0e49\u0e21\u0e2b\u0e27\u0e32\u0e19 \u0e40\u0e0a\u0e48\u0e19 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