/story/199496/用ai教你做膳食計劃/issue/438
用AI教你做膳食計劃 - 附錄（三十）我的飲食再優化（二）康家版 | 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 #438
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 #438
附錄（三十）我的飲食再優化（二）康家版
No Plagiarism!4XxjFEAwoq8nkZmhVNw5posted on PＥNAＮＡ 59Please respect copyright.ＰＥＮＡＮＡqDHWz1FgLz

59Please respect copyright.ＰＥＮＡＮＡ409dXaAOPj

早餐

無糖優酪乳

（熱量146、蛋白質8、碳水26、脂防2、鈣230）

水煮蛋1（鈉100）

59Please respect copyright.ＰＥＮＡＮＡlRe6iyTH3w

午餐

紅牛全脂奶粉

（熱量153、蛋白質7、脂肪7.5、鈣270）

水煮蛋1（鈉100）

康家飯或麵200g

59Please respect copyright.ＰＥＮＡＮＡEOkLfSM1S6

晚餐

康家伙食但不要飯，只有菜跟肉

（熱量300、蛋白質20）

59Please respect copyright.ＰＥＮＡＮＡWqPwJqPk9H

夜點

炒青菜200g

(油10、調味鈉500）

無糖優酪乳1瓶

（熱量146、蛋白質8、碳水26、鈣230）

59Please respect copyright.ＰＥＮＡＮＡnC3djb5muC

再餓，深夜3點：

紅牛全脂奶粉1杯

（熱量153、蛋白質7、脂肪7.5、鈣270）

59Please respect copyright.ＰＥＮＡＮＡoE8hTbEVC1

馬玉山蔬菜胚芽1包

（熱量135、蛋白質4、鈣116、鈉352）

59Please respect copyright.ＰＥＮＡＮＡajxpI7Kt2l

這樣熱量、蛋白質、碳水、脂肪、鈉、鉀、鈣、磷、纖維多少？

59Please respect copyright.ＰＥＮＡＮＡBSr1NcB4gB

項目

約略總量

熱量

約 1380～1580 kcal

蛋白質

約 55～67 g

碳水化合物

約 115～145 g

脂肪

約 42～58 g

鈉

約 1300～2100 mg

鉀

約 1800～2800 mg

鈣

約 1150～1450 mg

磷

約 900～1250 mg

膳食纖維

約 10～18 g

59Please respect copyright.ＰＥＮＡＮＡoKK121fUey

目前這版的整體評價

這版已經比你前面很多版本：

更平衡

更能長期執行

比較不像極端飲食

而且：

蛋白質有

鈣足夠

鈉下降

熱量合理

其實已經不錯。59Please respect copyright.ＰＥＮＡＮＡOYj19GH2RU

216.73.216.217

ns216.73.216.217da2
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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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