/story/199496/用ai教你做膳食計劃/issue/396
用AI教你做膳食計劃 - 高鈣但低磷食物（補牛奶缺口） | 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 #396
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 #396
高鈣但低磷食物（補牛奶缺口）
No Plagiarism!xpb0K9WA4MFko9tcKcSCposted on PＥNAＮＡ 81Please respect copyright.ＰＥＮＡＮＡ4sD9zmwjwJ

沒問題，我幫你改成條列式清單，方便直接看與使用。

高鈣低磷蔬菜

芥藍菜：鈣高、磷低

青江菜：鈣高、磷低

小白菜：鈣高、磷低

西蘭花：鈣中等、磷低

高麗菜：鈣中等、磷低

芹菜：鈣低、磷低，可搭配其他補鈣食物

菠菜：鈣中高，但草酸高，鈣吸收率較低

水果（鈣低但磷也低，可補纖維與水分）

奇異果

草莓

蘋果

蓮霧

鳳梨

橘子

香蕉（鉀高注意量）

葡萄柚（鉀高注意量）

堅果 / 種子（高鈣但注意量）

白芝麻粉或撒白芝麻：鈣非常高、磷中等，植物磷吸收率低

黑芝麻粉或撒黑芝麻：鈣非常高、磷中等

杏仁粉：鈣高、磷中等

核桃：鈣中、磷中等，少量使用

建議每日芝麻粉 10–15g，即可補鈣而不會磷過高

奶類 / 替代品

加鈣豆漿（純豆漿，不含豆腐或豆乾）

低磷牛奶 / 腎友專用奶粉

瑞士起司：鈣高、磷比一般硬起司低

馬茲瑞拉起司：鈣高，份量控制

補鈣小技巧

菜餚上撒少量芝麻粉或芝麻醬

避免豆腐、豆乾、火腿、香腸等高磷加工食品

植物性鈣吸收率較低，可適量增加份量或分散到三餐

鈣補充最好分散吃，不要一次吃太多

81Please respect copyright.ＰＥＮＡＮＡYJeonPX7Xk
81Please respect copyright.ＰＥＮＡＮＡuYucOrnE6t

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 膳食計劃 成本控制
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