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用AI教你做膳食計劃 - 我教你做膳食計畫（二） | 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 #2
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 #2
我教你做膳食計畫（二）
No Plagiarism!Itu55KaO1LCQhgYbEp9Qposted on PＥNAＮＡ

承上，

黃先生

117Please respect copyright.ＰＥＮＡＮＡS8WfmlqTyx

10：00~11：00

117Please respect copyright.ＰＥＮＡＮＡa4URM1C20N

空心菜250g（鈉540；熱量120、鉀1171、鈣240）（油都15g吃進8g)

豆乾3片，越小越好（鈉500、熱量250、蛋白質20、鈣828）或豆腐！

水果1/2斤、

豆漿1杯（熱量220、蛋白質9、鈣50、糖20）可省略

117Please respect copyright.ＰＥＮＡＮＡ3TdVX6KUaF

或白菜花或白菜1/2、高麗菜1/4

（鈉750、熱量240、鉀2270、鈣150）（都除以2）

117Please respect copyright.ＰＥＮＡＮＡyWgLek5Q5Y

16：00

117Please respect copyright.ＰＥＮＡＮＡSJcT10d7jt

地瓜葉200g（鈉372、鉀1555、鈣435、熱量140）

鮭魚1/4（鈉60、蛋白質20、熱量208、鉀363）

蝦4尾（加香焦）：鈉450、蛋白質24、熱量230、鉀535、鈣90（加香焦1根鉀430共965、香蕉熱量100總熱量330、鈣108）

或烏賊+鯛魚、吳郭魚

水果1/2斤

水果一天算1斤，鉀以1600計；熱量300計

117Please respect copyright.ＰＥＮＡＮＡPNjVnQOQMQ

金桔檸檬400cc或酸梅汁

（清心福全金桔檸檬：糖33、熱量150）

117Please respect copyright.ＰＥＮＡＮＡ9sz0luCrZQ

117Please respect copyright.ＰＥＮＡＮＡCURgiZiDAc

晚上：21：00

蛋2顆（鈉140、鈣100、蛋白質14、鉀140、熱量140）

堅果16粒（鉀150、熱量250、蛋白質5、鈣25）

117Please respect copyright.ＰＥＮＡＮＡCR51gRxXke

鉀：大約6000上限

鈉：大約2400上限

蛋白質：大約100g

鈣：1900

熱量：2300！（油如果只用15公克吃進8公克，這樣是2200）

117Please respect copyright.ＰＥＮＡＮＡpr9SwEJ3eZ

鮭魚1/4是68公克熱量142、蝦4尾127、核桃16片是280卡....

117Please respect copyright.ＰＥＮＡＮＡX6s69KLdYo

總熱量：黃先生基礎代謝率1650；這樣1750！

117Please respect copyright.ＰＥＮＡＮＡZPwYwFvPq7

117Please respect copyright.ＰＥＮＡＮＡ0wMXwm2dWR

216.73.216.241

ns216.73.216.241da2
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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 膳食計劃 成本控制
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