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用AI教你做膳食計劃 - 黃先生的AI減肥教練（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 #24
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 #24
黃先生的AI減肥教練（二）
No Plagiarism!651pRfDETqJn1wGw6Dhoposted on PＥNAＮＡ

好，我幫你做一份 「64 歲男性、腰圍 43 吋、不運動、可接受 50 g 含糖、可吃 400 g 水果、可吃 1000–1400 mg 調味鈉、一天蛋白質約 55–60 g」 的 7 天可行菜單。

110Please respect copyright.ＰＥＮＡＮＡOD6AG7vXpi

它的重點是：

✔ 降肚子脂肪

✔ 降血壓（控制鈉）

✔ 控糖（不壓迫他，不極端）

✔ 讓他吃得飽，不抱怨

✔ 你實際在現場能做到

110Please respect copyright.ＰＥＮＡＮＡx9I4TxGIm3

110Please respect copyright.ＰＥＮＡＮＡ064dJjtLwx

🟦 7 天飲食計畫（可循環）

110Please respect copyright.ＰＥＮＡＮＡsjKvSWvgi9

每天固定規則（這是你給他的基本）

110Please respect copyright.ＰＥＮＡＮＡJxQSLkEEOR

水果：400 g（分 2 次，配蛋白質吃）

110Please respect copyright.ＰＥＮＡＮＡqBVSo1QRtC

糖飲：50 g 以內（你說他做得到的上限）

110Please respect copyright.ＰＥＮＡＮＡBt6KITmv1h

蔬菜：400–500 g（炒前先川燙 2–3 分鐘）

110Please respect copyright.ＰＥＮＡＮＡVqRoDYmYMR

調味鈉：1000–1400 mg

110Please respect copyright.ＰＥＮＡＮＡ3lTE1f4F7y

蛋白質：魚 + 雞蛋 + 豆製品組合，總量 55–60 g

110Please respect copyright.ＰＥＮＡＮＡiAO3SFSxSy

碳水：不另外加主食（飯/麵），讓肚子下降更快

110Please respect copyright.ＰＥＮＡＮＡFlKbNqQfqx

110Please respect copyright.ＰＥＮＡＮＡWsoMhizICO

🟢 Day 1

110Please respect copyright.ＰＥＮＡＮＡ6fcPHInNY1

早餐

110Please respect copyright.ＰＥＮＡＮＡNuwnL9ADYn

50 g 糖飲（他習慣 → 放這裡）

110Please respect copyright.ＰＥＮＡＮＡMQrBeyH7Ct

水果 200 g（芭樂、橘子）

110Please respect copyright.ＰＥＮＡＮＡCxpsLWMA2w

水煮蛋 1 顆

110Please respect copyright.ＰＥＮＡＮＡzneVUGgFD5

豆乾 1 片（不要滷味那種）

110Please respect copyright.ＰＥＮＡＮＡsty2wT3ULf

110Please respect copyright.ＰＥＮＡＮＡ5ViI2dc3Hn

午餐

110Please respect copyright.ＰＥＮＡＮＡGlsW6AIqJU

吳郭魚 150–180 g

110Please respect copyright.ＰＥＮＡＮＡKuqyVKpbno

高麗菜 250 g

110Please respect copyright.ＰＥＮＡＮＡvWYtylDXuf

地瓜葉 150 g

→ 醬油約 1 茶匙（300 mg 鈉）

110Please respect copyright.ＰＥＮＡＮＡQzRImmR5Oo

110Please respect copyright.ＰＥＮＡＮＡAKKaZdyiRY

晚餐

110Please respect copyright.ＰＥＮＡＮＡsX6GjLjkGW

炒蛋 1 顆（少油）

110Please respect copyright.ＰＥＮＡＮＡqpH9OmRNs6

炒青菜 200 g

110Please respect copyright.ＰＥＮＡＮＡYzToW9xIKM

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡFqwUvETfJY

核桃小片 5–6 片（不是 29 片喔）

110Please respect copyright.ＰＥＮＡＮＡeIkChHWkzl

110Please respect copyright.ＰＥＮＡＮＡANxS2yT4eQ

🟢 Day 2

110Please respect copyright.ＰＥＮＡＮＡu7k6Mauc9o

早餐

110Please respect copyright.ＰＥＮＡＮＡth1yvrAr9q

無糖豆漿 350 ml

110Please respect copyright.ＰＥＮＡＮＡgN44H0pHYN

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡNK2WnNXHEo

豆乾 1–2 片

110Please respect copyright.ＰＥＮＡＮＡGkpc1l2KG7

110Please respect copyright.ＰＥＮＡＮＡLU4cY1HGTN

午餐

110Please respect copyright.ＰＥＮＡＮＡIDWMoDYzaC

雞里肌肉 120 g（煎或燙，不要太鹹）

110Please respect copyright.ＰＥＮＡＮＡs7DbDYRDiQ

青江菜 200 g

110Please respect copyright.ＰＥＮＡＮＡxtaubOvzRe

高麗菜 200 g

110Please respect copyright.ＰＥＮＡＮＡZoab9dKeWy

醬油 1 茶匙（300 mg 鈉）

110Please respect copyright.ＰＥＮＡＮＡz0eMFvcvZJ

110Please respect copyright.ＰＥＮＡＮＡBst4Be9TEz

晚餐

110Please respect copyright.ＰＥＮＡＮＡ7jbdrHUt45

炒蛋 1 顆

110Please respect copyright.ＰＥＮＡＮＡBt1mEsSGEo

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡYqwaVLIgQ6

核桃小片 5–6 片

110Please respect copyright.ＰＥＮＡＮＡWiizaEuC9S

110Please respect copyright.ＰＥＮＡＮＡAeyTifXMwp

🟢 Day 3

110Please respect copyright.ＰＥＮＡＮＡW1wtQt9bk3

早餐

110Please respect copyright.ＰＥＮＡＮＡqIwSNijrPJ

糖飲 30–40 g（少一點）

110Please respect copyright.ＰＥＮＡＮＡ9AxFrYxhki

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡG8algoJ9UP

蛋 1 顆

110Please respect copyright.ＰＥＮＡＮＡSlPxnmhjqj

110Please respect copyright.ＰＥＮＡＮＡOn38iBtH4Y

午餐

110Please respect copyright.ＰＥＮＡＮＡJBdflz0cxH

吳郭魚 180 g

110Please respect copyright.ＰＥＮＡＮＡrOdn5WzVha

豆乾 1 片

110Please respect copyright.ＰＥＮＡＮＡIJg9Ycf1JP

高麗菜 300 g

110Please respect copyright.ＰＥＮＡＮＡF33di5DgYo

地瓜葉 150 g

110Please respect copyright.ＰＥＮＡＮＡc43DwQ1lN0

調味鈉 400 mg 左右

110Please respect copyright.ＰＥＮＡＮＡpp6Iaumplu

110Please respect copyright.ＰＥＮＡＮＡvR4X5FrxJa

晚餐

110Please respect copyright.ＰＥＮＡＮＡ20to1F7oEF

豆腐 150 g

110Please respect copyright.ＰＥＮＡＮＡT3dmcAuIYK

青菜 200 g

110Please respect copyright.ＰＥＮＡＮＡ26UbDJuQEF

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡ0Y7YvCrEDV

🟢 Day 4

110Please respect copyright.ＰＥＮＡＮＡFtOryqSrIL

早餐

110Please respect copyright.ＰＥＮＡＮＡOqhZNurD4h

無糖豆漿

110Please respect copyright.ＰＥＮＡＮＡaBZnRbmHB1

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡgCKFj5eHE3

核桃 4–5 片

110Please respect copyright.ＰＥＮＡＮＡBRQJxXsN48

110Please respect copyright.ＰＥＮＡＮＡx7T18lw8El

午餐

110Please respect copyright.ＰＥＮＡＮＡ1mf9b75vxz

雞胸肉 120 g

110Please respect copyright.ＰＥＮＡＮＡNHzGJaz6NY

高麗菜 250 g

110Please respect copyright.ＰＥＮＡＮＡNfY8CXDh1m

空心菜 150 g

110Please respect copyright.ＰＥＮＡＮＡjrgC5nNLFA

醬油 1 茶匙

110Please respect copyright.ＰＥＮＡＮＡGTMgb00kIz

110Please respect copyright.ＰＥＮＡＮＡJg2SUb0Slo

晚餐

110Please respect copyright.ＰＥＮＡＮＡu84zD4Vszy

炒蛋 1 顆

110Please respect copyright.ＰＥＮＡＮＡUOQzaWH1NB

青菜 200 g

110Please respect copyright.ＰＥＮＡＮＡvvUd3NQtAf

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡD9LXTLE5D8

🟢 Day 5

110Please respect copyright.ＰＥＮＡＮＡHYFkzWOhd3

早餐

110Please respect copyright.ＰＥＮＡＮＡ27IPojqefz

糖飲 50 g

110Please respect copyright.ＰＥＮＡＮＡ7ZHgc2Bnys

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡkBc6gOEwAk

豆乾 1 片

110Please respect copyright.ＰＥＮＡＮＡtLApskK2Fh

110Please respect copyright.ＰＥＮＡＮＡ57uZxl43SE

午餐

110Please respect copyright.ＰＥＮＡＮＡlGCvfIUmia

吳郭魚 180 g

110Please respect copyright.ＰＥＮＡＮＡdRs5mt7Agu

高麗菜 250 g

110Please respect copyright.ＰＥＮＡＮＡ2tRJGMGllF

地瓜葉 150 g

110Please respect copyright.ＰＥＮＡＮＡdrwZ7QSGdv

調味鈉控制 300–400 mg

110Please respect copyright.ＰＥＮＡＮＡzQSNofEJGB

110Please respect copyright.ＰＥＮＡＮＡPSkVkgRJnY

晚餐

110Please respect copyright.ＰＥＮＡＮＡkrQ3qBAqlo

豆腐 150 g

110Please respect copyright.ＰＥＮＡＮＡQfskXnKhAM

青菜 200 g

110Please respect copyright.ＰＥＮＡＮＡvLQaAQO7jI

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡ6oOeoqRRyl

110Please respect copyright.ＰＥＮＡＮＡlp3znwtYm7

🟢 Day 6

110Please respect copyright.ＰＥＮＡＮＡJbtKloAJKf

早餐

110Please respect copyright.ＰＥＮＡＮＡMzrKDTmvAr

無糖豆漿 / 糖飲 20–30 g

110Please respect copyright.ＰＥＮＡＮＡUpDfRzk3k2

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡYc8Vcf2JG9

蛋 1 顆

110Please respect copyright.ＰＥＮＡＮＡuBwGlH1bp3

110Please respect copyright.ＰＥＮＡＮＡCW9ShG7wJN

午餐

110Please respect copyright.ＰＥＮＡＮＡj47FYoi2Tq

雞里肌 120 g

110Please respect copyright.ＰＥＮＡＮＡkJUguTVtlb

青菜 300 g

110Please respect copyright.ＰＥＮＡＮＡVtRudeb5qg

醬油 ¼ 湯匙（250 mg 鈉）

110Please respect copyright.ＰＥＮＡＮＡgsjrfAxUz3

110Please respect copyright.ＰＥＮＡＮＡ0eO3I4sQMz

晚餐

110Please respect copyright.ＰＥＮＡＮＡFQkzMZv1oC

豆乾 1–2 片

110Please respect copyright.ＰＥＮＡＮＡReJa55nhxm

青菜 200 g

110Please respect copyright.ＰＥＮＡＮＡSp5Qbp3tl6

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡPiEvElvkft

核桃 4–5 片

110Please respect copyright.ＰＥＮＡＮＡALTSI4kf8I

110Please respect copyright.ＰＥＮＡＮＡwgeZns9lGG

🟢 Day 7

110Please respect copyright.ＰＥＮＡＮＡPutPgHl0Sa

早餐

110Please respect copyright.ＰＥＮＡＮＡAOgxfpqmXV

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡDsC5lPtIZr

蛋 1 顆

110Please respect copyright.ＰＥＮＡＮＡx9K0TOtOZF

豆乾 1 片

110Please respect copyright.ＰＥＮＡＮＡJBj9o4mbu7

糖飲 20–40 g

110Please respect copyright.ＰＥＮＡＮＡ9yjxBZsRVw

110Please respect copyright.ＰＥＮＡＮＡL9HoLtDqPN

午餐

110Please respect copyright.ＰＥＮＡＮＡWidWSUOrO8

吳郭魚 150–180 g

110Please respect copyright.ＰＥＮＡＮＡtXf4cx7z2E

高麗菜 300 g

110Please respect copyright.ＰＥＮＡＮＡn5rQJtyZkt

地瓜葉 150 g

110Please respect copyright.ＰＥＮＡＮＡaORX5VwRNS

醬油少量

110Please respect copyright.ＰＥＮＡＮＡy96jIywG2v

110Please respect copyright.ＰＥＮＡＮＡKHLhtKSlKf

晚餐

110Please respect copyright.ＰＥＮＡＮＡRBlFfaj2Wv

豆腐或蒸蛋

110Please respect copyright.ＰＥＮＡＮＡcdddkb1DMr

青菜 200 g

110Please respect copyright.ＰＥＮＡＮＡONjNmQ8FQd

水果 200 g

110Please respect copyright.ＰＥＮＡＮＡDgwtSzSPoz

核桃 4–5 片

110Please respect copyright.ＰＥＮＡＮＡHsrg82m9JY

🟣 這樣吃一個月的效果（實際經驗 + 科學）

110Please respect copyright.ＰＥＮＡＮＡQaOBPycL5X

📌 血壓：下降 6–12 mmHg（鈉降低 + 體重下降 + 水分下降）

📌 腰圍：減 3–7 公分

📌 體重：減 1.5–3 公斤

📌 血糖：穩定在 90–110

📌 三酸甘油脂下降（含糖飲限制在 50 g 起巨大效果）

110Please respect copyright.ＰＥＮＡＮＡIbfQZEqydh

這是很多 60+ 大叔實際一個月的結果，而且是「不痛苦、做得到」的版本。

110Please respect copyright.ＰＥＮＡＮＡxNfyc3YocO

🔵 想讓效果更好？（不運動也行）

110Please respect copyright.ＰＥＮＡＮＡ2c7wucUgwu

我再給你一個 bonus：

110Please respect copyright.ＰＥＮＡＮＡFRCh8Uc4AK

👉 飯後 10–15 分鐘散步

就算在家走一走也可以。

110Please respect copyright.ＰＥＮＡＮＡAiDKctaXeL

這個小動作 ↓

110Please respect copyright.ＰＥＮＡＮＡZoYWfFimSw

降血糖

110Please respect copyright.ＰＥＮＡＮＡmUWbaUlsqc

降血壓

110Please respect copyright.ＰＥＮＡＮＡEMELY475cq

降三酸甘油脂

110Please respect copyright.ＰＥＮＡＮＡnlu9b3yzee

降內臟脂肪

110Please respect copyright.ＰＥＮＡＮＡGztInqLKjX

提升胰島素敏感度

110Please respect copyright.ＰＥＮＡＮＡTdOHP2r8Me

110Please respect copyright.ＰＥＮＡＮＡntfeqWONF7

完全免運動，超級有效。

110Please respect copyright.ＰＥＮＡＮＡ5v2VUURLvD

216.73.216.67

ns216.73.216.67da2
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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: 685,272
Total reading time: 2,284 Minutes
飲食 健康 膳食計劃 成本控制
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