/story/199496/用ai教你做膳食計劃/issue/19
用AI教你做膳食計劃 - 85g蛋白質對58公斤的我會太多嗎？ | 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 #19
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 #19
85g蛋白質對58公斤的我會太多嗎？
No Plagiarism!3HSAeiDtY2qKd9s3gwwbposted on PＥNAＮＡ

我直接算給你、講清楚，讓你知道 80～85g 對你是不是太多。

116Please respect copyright.ＰＥＮＡＮＡgOGV7UDsXO

🧮 你的基本條件

116Please respect copyright.ＰＥＮＡＮＡAoGxu569nE

體重：58 kg

116Please respect copyright.ＰＥＮＡＮＡgQW4unU9mu

身高：158 cm

116Please respect copyright.ＰＥＮＡＮＡAqpFWimcaP

46 歲女性

116Please respect copyright.ＰＥＮＡＮＡYyEjJK7l9D

幾乎不運動

116Please respect copyright.ＰＥＮＡＮＡYe6jG7HATJ

📌 一個不運動的成年女性，每天需要多少蛋白質？

116Please respect copyright.ＰＥＮＡＮＡYhmaQNvwOI

科學建議：

116Please respect copyright.ＰＥＮＡＮＡovqD3WdwpU

1️⃣ 維持肌肉量（不運動）

116Please respect copyright.ＰＥＮＡＮＡTaTjNMU5tc

👉 1.0 g / kg 體重

你需要：58 × 1 = 58 g

116Please respect copyright.ＰＥＮＡＮＡ1p7NwZu99b

2️⃣ 想減脂但保肌肉（輕度增量）

116Please respect copyright.ＰＥＮＡＮＡzIpf9T4ClJ

👉 1.2 g / kg

你需要：58 × 1.2 = 70 g

116Please respect copyright.ＰＥＮＡＮＡvnwcqut8RW

3️⃣ 運動者才需要 1.4～1.6 g/kg

116Please respect copyright.ＰＥＮＡＮＡ0xGS62d7Cz

你不運動，所以不用那麼高。

116Please respect copyright.ＰＥＮＡＮＡ7DtWl942Jr

⭐ 你的 80～85 g 是不是太多？

116Please respect copyright.ＰＥＮＡＮＡDf0kB1ryLj

👉 不是“過量”，但對你來說是「偏高的安全範圍」。

116Please respect copyright.ＰＥＮＡＮＡRx76t0KulR

以你的條件：

116Please respect copyright.ＰＥＮＡＮＡngJXZ5JzIs

58 g：剛剛好維持肌肉

116Please respect copyright.ＰＥＮＡＮＡO8lpJfAf6N

70 g：最適合減脂又不掉肌肉

116Please respect copyright.ＰＥＮＡＮＡwUmHjcL31i

80–85 g：可以接受，但已經比需求再高一些

116Please respect copyright.ＰＥＮＡＮＡ0hQ75SAVHl

116Please respect copyright.ＰＥＮＡＮＡddOhATO2JC

也就是：

116Please respect copyright.ＰＥＮＡＮＡTGE6tWKXjZ

> 你吃 80–85 g 不會傷腎、不會過量，

但對你這種不運動的身體來說，70 g 已經非常足夠。

116Please respect copyright.ＰＥＮＡＮＡTYx7skwlE9

❗ 什麼情況下會覺得 80–85 g「太多」？

116Please respect copyright.ＰＥＮＡＮＡHHJTSk73YR

只有以下情況才需要擔心：

116Please respect copyright.ＰＥＮＡＮＡwskFwVlCF1

有腎臟病（你之前沒有提到有）

116Please respect copyright.ＰＥＮＡＮＡCde8dGpPCa

水喝得不夠

116Please respect copyright.ＰＥＮＡＮＡhWNcH7r3sW

一天蛋白質都集中在一餐（吸收不佳）

116Please respect copyright.ＰＥＮＡＮＡIq0VHzgGvN

飯吃超少、碳水很低、身體壓力大

116Please respect copyright.ＰＥＮＡＮＡ1eJ2DDuL4C

116Please respect copyright.ＰＥＮＡＮＡSOvYdVHDCg

否則一般人吃到 80g 沒事。

116Please respect copyright.ＰＥＮＡＮＡm3yBzhOuHQ

🧔🏻‍♂️男性語氣給你最簡單的答案：

116Please respect copyright.ＰＥＮＡＮＡuIivR4Q1t2

對你 58 公斤又不運動的人來說：

一天蛋白質吃到 80–85g，不會太多，但是偏高的上限。

116Please respect copyright.ＰＥＮＡＮＡW1Q8OO05g1

如果你想最剛好的量，70g 左右就很好、最均衡。

116Please respect copyright.ＰＥＮＡＮＡHiGXMZDNnM

如果你願意，我可以幫你算：

👉 一天 70g 蛋白質要怎麼吃最輕鬆、不會餓、還會瘦

216.73.216.67

ns216.73.216.67da2
Comments
BOOKMARK
+RECOMMEND
LIKES 0
READS 112
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: 685,272
Total reading time: 2,284 Minutes
飲食 健康 成本控制 膳食計劃
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.