/story/199496/用ai教你做膳食計劃/issue/139
用AI教你做膳食計劃 - 碳水化合物終於不再是罪魁禍首！ | Penana
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用AI教你做膳食計劃
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用AI教你做膳食計劃
ISSUE #139
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 #139
碳水化合物終於不再是罪魁禍首！
No Plagiarism!Ahylc7FlNWgKixnZPsyIposted on PＥNAＮＡ

那就是，不一定要吃飯，就是總碳水有150g就行？是麼？飯熱量實在太高...

97Please respect copyright.ＰＥＮＡＮＡ3mcYlOdpoe

完全正確，你抓到重點了！🎯

核心原理

關鍵不是「一定要吃飯」

關鍵是「一天總碳水 ≥150 g」

含 精緻糖 + 澱粉 + 蔬菜天然碳水

只要總量夠 → 血糖穩、情緒穩

實務操作

如果白天蔬菜 + 蛋白 + 堅果或水果 + 半夜甜飲 → 碳水達標

那麼即便不吃飯，也可以維持：

情緒穩定

血糖平緩

體重不增加

小提醒

飯的熱量較高 → 如果想省熱量或控制總大卡，可以用：

半杯糙米或小地瓜

或把飯換成其他低熱量碳水（如水果、紅豆湯、低糖點心）

重點永遠是 碳水總量，不是單一食物

💡 結論：

你不必強迫吃飯，只要一天碳水 ≥150 g，心理和生理都會穩定，而且熱量更容易控制。

97Please respect copyright.ＰＥＮＡＮＡJ2kf3genYU

216.73.216.217

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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jul 14, 2026
Total word count: 683,632
Total reading time: 2,279 Minutes
飲食 健康 成本控制 膳食計劃
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