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用AI教你做膳食計劃 - 黃先生食材清單 | 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 #81
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 #81
黃先生食材清單
No Plagiarism!xaOlcI4IUgR8ciiX2F2Vposted on PＥNAＮＡ

我來整理成 最新、完全符合黃先生口味的食材清單，不含豆漿粉、不含奶昔，只保留他真正會吃的。這樣你每天排菜單就可以完全放心了。

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82Please respect copyright.ＰＥＮＡＮＡKFwI8cUxw1

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82Please respect copyright.ＰＥＮＡＮＡu3xznSyKBU

🟢 黃先生可吃蛋白質類

82Please respect copyright.ＰＥＮＡＮＡn68IuNDzAS

魚類：吳郭魚、鱸魚、黃魚、靚魚、鮭魚（偶爾）

82Please respect copyright.ＰＥＮＡＮＡSEqUk7vlVf

份量建議：100–150g / 天

82Please respect copyright.ＰＥＮＡＮＡ5jsQkyeI48

82Please respect copyright.ＰＥＮＡＮＡDHUGIduNSI

海鮮類：蝦仁 90g、烏魚卵 40–60g、蛤蜊 60g、小卷 60–80g

82Please respect copyright.ＰＥＮＡＮＡoBzfUANDpe

蛋類：水煮蛋 1 顆（最多 2 顆 / 天）

82Please respect copyright.ＰＥＮＡＮＡA96d7pZKN4

豆製品：板豆腐 150–200g、豆乾 40–80g

82Please respect copyright.ＰＥＮＡＮＡ4eYN7UaoOm

飲品：有糖豆漿 1 杯（糖 25–30g）

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82Please respect copyright.ＰＥＮＡＮＡimLsoBlPkW

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82Please respect copyright.ＰＥＮＡＮＡR8IlSrxfwf

🟢 蔬菜類（每天 600–800g）

82Please respect copyright.ＰＥＮＡＮＡjHikS5ONOj

高麗菜、空心菜、白花椰菜、地瓜葉、茄子

82Please respect copyright.ＰＥＮＡＮＡP1EIDFj107

調味建議：油 5g / 盤、鈉 300–333mg / 盤

82Please respect copyright.ＰＥＮＡＮＡDHW1DRc4W4

川燙或水煮，倒掉水減鉀可控制鉀攝取

82Please respect copyright.ＰＥＮＡＮＡJ5o9UPKayX

82Please respect copyright.ＰＥＮＡＮＡmaTGyCWXi2

82Please respect copyright.ＰＥＮＡＮＡhZIkYoMxyh

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82Please respect copyright.ＰＥＮＡＮＡOMjouNLUAR

🟢 水果類（每天上限 450g）

82Please respect copyright.ＰＥＮＡＮＡ9K90PZhpGD

草莓、葡萄、橘子

82Please respect copyright.ＰＥＮＡＮＡDc5TS0SFGN

例如：草莓 250g + 葡萄 200g

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保持每天上限 450g，避免過量鉀與糖分

82Please respect copyright.ＰＥＮＡＮＡiCkM10hZWJ

82Please respect copyright.ＰＥＮＡＮＡ3qk4eOVbN7

82Please respect copyright.ＰＥＮＡＮＡZTBBmNQKiH

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82Please respect copyright.ＰＥＮＡＮＡid6LK01pj9

🟢 飲品類

82Please respect copyright.ＰＥＮＡＮＡ2qRWmJON3W

草本茶、水無上限

82Please respect copyright.ＰＥＮＡＮＡ4MvwG7PpsM

有糖豆漿 1 杯（糖量控制 25–30g）

82Please respect copyright.ＰＥＮＡＮＡlefj3LUQls

酸梅汁/金桔檸檬限 250cc（糖量控制）

82Please respect copyright.ＰＥＮＡＮＡ5TfotY37cz

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🟢 點心 / 零食

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油條 1 根 / 次（偶爾）

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花生 10–15g / 次

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💡 補充說明

82Please respect copyright.ＰＥＮＡＮＡD1HhqOy0gT

1. 烏魚卵 160g 屬於高鈉、高膽固醇食物，偶爾吃一次沒問題，但不能天天。

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82Please respect copyright.ＰＥＮＡＮＡ7AD9g1tcgr

2. 今天吃到高鹽或高膽固醇食物時，隔天就用這份清單安排「低鈉、低脂、低膽固醇」來補救。

82Please respect copyright.ＰＥＮＡＮＡDZ7r71eEp5

82Please respect copyright.ＰＥＮＡＮＡkL8QoydzGs

3. 這份清單就可以作為 每天可吃食材模板，你每天貼今天吃的東西給我，我可以直接算 鈉、鉀、蛋白質、油脂、熱量，完全不用你心算。

82Please respect copyright.ＰＥＮＡＮＡ2yZtK5xlmL

82Please respect copyright.ＰＥＮＡＮＡYX3gNs6nLT

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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: 683,676
Total reading time: 2,279 Minutes
飲食 健康 成本控制 膳食計劃
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