/story/199496/用ai教你做膳食計劃/issue/100
用AI教你做膳食計劃 - 蛋白質攝取上限 | Penana
arrow_back
用AI教你做膳食計劃
more_vert
  • info_outline Info
  • toc Table of Contents
  • share Share
  • format_color_text Display Settings
  • exposure_plus_1 Recommend
  • coins Sponsor
  • report_problem Report
  • account_circle Login
share bookmark_border file_download
info_outline
format_color_text
toc
comment 0
exposure_plus_1
coins
Search stories, writers or societies
Show More Tags
Continue ReadingClear All
More
What Others Are ReadingRefresh
See more results for ""
X
Never miss what's happening on Penana!
Turn on notifications
Later
用AI教你做膳食計劃
ISSUE #100
Author: 臉書何心晴（玫君奶奶）
用AI教你做膳食計劃
Author: 臉書何心晴（玫君奶奶）
ISSUE #100
蛋白質攝取上限
No Plagiarism!Vprh3YzmkPNLKeWWOzrRposted on PＥNAＮＡ

我體重58、身高158、46歲不運動，是不是我蛋白質不要超過80？1.39倍80g是上限？

86Please respect copyright.ＰＥＮＡＮＡpEIuiSr7Ij

你這個問題問得非常精準，我直接給你一個「不繞彎、可直接用」的答案。

86Please respect copyright.ＰＥＮＡＮＡLusQGiZuSN

86Please respect copyright.ＰＥＮＡＮＡpc0q88Wmni

---

86Please respect copyright.ＰＥＮＡＮＡz0S7x7lbGn

先給結論（先看這段就好）

86Please respect copyright.ＰＥＮＡＮＡ9Bvc0g1DiX

以你目前狀況：

86Please respect copyright.ＰＥＮＡＮＡd7Q6uPszmb

58 kg

86Please respect copyright.ＰＥＮＡＮＡepgri5Jt44

158 cm

86Please respect copyright.ＰＥＮＡＮＡKjHIRPeIdT

46 歲

86Please respect copyright.ＰＥＮＡＮＡ45pcoYU5Em

不運動

86Please respect copyright.ＰＥＮＡＮＡzaCQzCnh3d

86Please respect copyright.ＰＥＮＡＮＡeAd5hEiDyK

👉 每日蛋白質「目標」：65–75 g

👉 實務上限：≈80 g／天

👉 1.39 倍 ≈ 80 g → 可以視為「安全上緣」，不是必須每天吃到

86Please respect copyright.ＰＥＮＡＮＡCRDbKX7piV

86Please respect copyright.ＰＥＮＡＮＡhGdS22JF9M

---

86Please respect copyright.ＰＥＮＡＮＡ2oColCTqx2

為什麼不是吃越多越好？

86Please respect copyright.ＰＥＮＡＮＡFgxIXWOULq

1️⃣ 一般成人、不運動

86Please respect copyright.ＰＥＮＡＮＡda4PKgbn9A

基礎需求：約 1.0–1.2 g / kg

86Please respect copyright.ＰＥＮＡＮＡAbdSEockpC

你：

86Please respect copyright.ＰＥＮＡＮＡAIZiqhKdMw

58 × 1.1 ≈ 64 g（剛好維持）

86Please respect copyright.ＰＥＮＡＮＡwZdhxCA4Bw

86Please respect copyright.ＰＥＮＡＮＡ63yZYYDurj

86Please respect copyright.ＰＥＮＡＮＡDU4amlDtXc

2️⃣ 40+ 歲，怕肌肉流失

86Please respect copyright.ＰＥＮＡＮＡzqnkX7lvw5

可以拉到 1.2–1.3 g / kg

86Please respect copyright.ＰＥＮＡＮＡNXaH50p4gZ

58 × 1.3 ≈ 75 g

86Please respect copyright.ＰＥＮＡＮＡHxDj3dE5Jc

86Please respect copyright.ＰＥＮＡＮＡtBEEydqRGd

👉 這裡就是你的「甜蜜點」

86Please respect copyright.ＰＥＮＡＮＡI5yQjGE2yq

86Please respect copyright.ＰＥＮＡＮＡPyMebuPTG0

---

86Please respect copyright.ＰＥＮＡＮＡNXTU0MVijr

那 1.39 倍是什麼概念？

86Please respect copyright.ＰＥＮＡＮＡ1O1MvZrYOk

58 × 1.39 ≈ 80.6 g

86Please respect copyright.ＰＥＮＡＮＡY4kCoGZpvF

這在研究裡常被當成：

86Please respect copyright.ＰＥＮＡＮＡQCgsPVhHxP

短期上限

86Please respect copyright.ＰＥＮＡＮＡTC36my85eV

或 有運動 / 有抗阻的人

86Please respect copyright.ＰＥＮＡＮＡJp0RENReXA

86Please respect copyright.ＰＥＮＡＮＡzfFEwOrrWH

86Please respect copyright.ＰＥＮＡＮＡx3y0t9tPit

👉 不是每天都要吃到 👉 偶爾一天 78–80 g 完全 OK

86Please respect copyright.ＰＥＮＡＮＡH4T2WvrhzC

86Please respect copyright.ＰＥＮＡＮＡWeORru0JrQ

---

86Please respect copyright.ＰＥＮＡＮＡLPK2Y3brtv

對你來說，長期策略是這樣

86Please respect copyright.ＰＥＮＡＮＡOfQYrWbVxJ

狀態 蛋白質

86Please respect copyright.ＰＥＮＡＮＡC817TCXZTo

平日、沒運動 65–70 g

吃得清淡、菜多 70–75 g

偶爾一餐高蛋白 ≤80 g

天天 >80 g ❌ 不建議

86Please respect copyright.ＰＥＮＡＮＡ79IOIrjauh

86Please respect copyright.ＰＥＮＡＮＡvyvZntX4mH

86Please respect copyright.ＰＥＮＡＮＡOCMzj9FKbF

---

86Please respect copyright.ＰＥＮＡＮＡH4Xc6ooe20

再講一句很重要的（你這類型一定要聽）

86Please respect copyright.ＰＥＮＡＮＡha19PTV3mW

你現在不是缺蛋白質，

你比較該顧的是：

86Please respect copyright.ＰＥＮＡＮＡ2PWDmVmb3V

✔ 鈉不要累積

86Please respect copyright.ＰＥＮＡＮＡ0solEtf3Wl

✔ 磷不要天天破表

86Please respect copyright.ＰＥＮＡＮＡq9izxEqTAG

✔ 熱量不要被高蛋白食物偷拉高

86Please respect copyright.ＰＥＮＡＮＡKQCFnUq44B

86Please respect copyright.ＰＥＮＡＮＡ1UVuuIsPc7

👉 所以你剛那一餐 76.5 g：

是「可以，但不用天天」的等級

86Please respect copyright.ＰＥＮＡＮＡR6gUz8NCtH

86Please respect copyright.ＰＥＮＡＮＡWMpFQn9C3o

---

86Please respect copyright.ＰＥＮＡＮＡ7wSSfmUpN1

給你一句定錨用的話

86Please respect copyright.ＰＥＮＡＮＡMovK8PWVDN

> 「我平日 70 g，上限 80 g，不用每天拚滿。」

86Please respect copyright.ＰＥＮＡＮＡ7rAlCI8ErN

86Please respect copyright.ＰＥＮＡＮＡrs1XjCkKGG

86Please respect copyright.ＰＥＮＡＮＡx0tClfL3T9

如果你願意，我可以幫你把

📌 你的一日蛋白質「最省腎、最低鈉配置」

直接幫你配好，照表吃就行。

216.73.216.217

ns216.73.216.217da2
Comments
BOOKMARK
+RECOMMEND
LIKES 0
READS 82
BOOKMARKS 0
campaign Request update 0
Sponsor
Login with Facebook or Sign up/Login to comment or bookmark!
< Prev Issue
Next Issue >
Click to load the next chapter
Be the first to like this issue!
X
X
Login first to show your name as a sponsor.

Pena Coins Credit Card

×
用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jul 14, 2026
Total word count: 683,667
Total reading time: 2,279 Minutes
飲食 健康 膳食計劃 成本控制
Report this story
×
×
Write down what you like about the story
×
Reading Theme:

Font Size:

Line Spacing:

Paragraph Spacing:

Load the next issue automatically


Reset to default

X
×
x
Proceed

x
Before You Publish
Please ensure your story does not contain illegal, hateful, inciting, or violence-promoting content, or any infringing, plagiarized, or spam material, and that it complies with Penana’s Terms of Use.
Penana reserves the right to remove any content that violates these rules or causes legal or community risk, and to suspend or terminate related accounts.
arrow_back
×

Select a reason:

×

Install this webapp for easier offline reading: tap and then Add to home screen.