/story/199496/用ai教你做膳食計劃/issue/39
用AI教你做膳食計劃 - 深夜飢餓控制文字版流程 | 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 #39
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 #39
深夜飢餓控制文字版流程
No Plagiarism!HWnq38IbZqgPyuyVN8mrposted on PＥNAＮＡ

1️⃣ 晚餐結束後（約晚餐至 8 點）

84Please respect copyright.ＰＥＮＡＮＡhI8VtRXl86

晚餐內容：滑蛋 1 顆 + 豆腐 150–200g + 深色蔬菜 200g + 水果 200g

84Please respect copyright.ＰＥＮＡＮＡfTl79J6t7Z

功能：蛋白質接近飽和，熱量低，提供足夠營養，心理滿足感也開始建立

84Please respect copyright.ＰＥＮＡＮＡcbNlmpldhL

2️⃣ 8 點到深夜 11 點之間（深夜嘴饞時）

84Please respect copyright.ＰＥＮＡＮＡTX4KSr8rCb

步驟一：先喝水或無糖草本茶

84Please respect copyright.ＰＥＮＡＮＡ8DtmGyvJMi

用溫熱水或茶延緩飢餓感

84Please respect copyright.ＰＥＮＡＮＡWYAaUPdss8

增加飽足感、舒緩心理「嘴無聊」的需求

84Please respect copyright.ＰＥＮＡＮＡ5LIlSiaKke

84Please respect copyright.ＰＥＮＡＮＡxWsB3rTh91

步驟二：如果仍感餓

84Please respect copyright.ＰＥＮＡＮＡbu8FbTZk7n

吃白色蔬菜 100g（例如大白菜、高麗菜、白花椰）

84Please respect copyright.ＰＥＮＡＮＡ5laPBQVuIJ

功能：熱量極低、鈉低、鉀適量、增加纖維，心理與生理上延緩飢餓

84Please respect copyright.ＰＥＮＡＮＡfYtNKIRNoo

84Please respect copyright.ＰＥＮＡＮＡnSf5YIUxDd

步驟三：如果還想吃點心

84Please respect copyright.ＰＥＮＡＮＡbUHCWCtEWz

吃核桃 15 小片（約 10–12g）

84Please respect copyright.ＰＥＮＡＮＡZ5VOTm4dum

功能：健康脂肪，延長飽足感，蛋白質只微幅增加，不會破壞整天營養平衡

84Please respect copyright.ＰＥＮＡＮＡDtHGoj5uQy

可搭配水或茶一起吃，增加心理滿足

84Please respect copyright.ＰＥＮＡＮＡ44LRbgUYex

3️⃣ 控制原則

84Please respect copyright.ＰＥＮＡＮＡ7d8sRQpHyE

每日核桃最多 兩份（30 小片）

84Please respect copyright.ＰＥＮＡＮＡLrs24ecdIB

水果已分配好，深夜不要再吃水果

84Please respect copyright.ＰＥＮＡＮＡTFRPXkR4Zf

熱量控制在 1600 kcal 以內，低於基礎代謝率 → 可慢慢減脂

84Please respect copyright.ＰＥＮＡＮＡsOS2CVp7lN

蛋白質已接近上限 → 不再增加蛋白質來源

84Please respect copyright.ＰＥＮＡＮＡNGKMGA6WXv

核心目標：心理滿足感 + 生理飽足感 + 控制熱量

84Please respect copyright.ＰＥＮＡＮＡnXGvw2GDyv

4️⃣ 心理建議

84Please respect copyright.ＰＥＮＡＮＡcAp3c2Smlq

告訴雇主：「深夜嘴饞時先喝茶或水，再吃白色蔬菜，如果還餓再吃核桃」

84Please respect copyright.ＰＥＮＡＮＡEign46QJAD

這樣他會漸漸習慣，不會因為無聊就吃甜點、鳳梨酥或暴飲堅果

84Please respect copyright.ＰＥＮＡＮＡYNOC24dIZT

形成規律後，他的深夜嘴饞自然會減少

84Please respect copyright.ＰＥＮＡＮＡqAtB9fb26y

💡 重點提醒

84Please respect copyright.ＰＥＮＡＮＡz9QZ0UYt04

白色蔬菜 → 最安全、低熱量、可自由添加

84Please respect copyright.ＰＥＮＡＮＡNFh3RsTJ0k

核桃 → 健康脂肪，限量 15 小片/次

84Please respect copyright.ＰＥＮＡＮＡ6dxUj5eTed

水或無糖茶 → 第一選項

84Please respect copyright.ＰＥＮＡＮＡw2sN1rN4WA

任何甜點、零食、果汁、含糖飲料 → 絕對不要深夜吃

84Please respect copyright.ＰＥＮＡＮＡbmNM85wjvW

84Please respect copyright.ＰＥＮＡＮＡQqo19Te8o7

216.73.216.67

ns216.73.216.67da2
Comments
BOOKMARK
+RECOMMEND
LIKES 0
READS 80
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: 685,102
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.