用AI教你做膳食計劃 - 每日份量組合式安全判斷表（二）雇主版

好的！我把你的目標蛋白質改成 85 g / 天，並幫你做出最終版「每日判斷卡」，讓你每天只要看一眼，就知道雇主今天的飲食有沒有達標、是否安全。

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下面這張已經是完成版、可直接截圖保存。

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🟦 【每日飲食判斷卡｜雇主版】

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（蛋白質目標：85 g）

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🍗 ① 今日蛋白質（目標 85 g）

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請把他今天吃的「蛋白質積木」加起來：

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魚 120 g → 20 g

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蝦仁 100 g → 20 g

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豬後腿 100 g → 20 g

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板豆腐 200 g → 16 g

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豆乾 1 片 → 4 g

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豆乾 2 片 → 8 g

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豆乾 4 片（150 g）→ 16 g

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蛋 1 顆 → 7 g

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無糖豆漿 1 杯 → 15 g

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夜點（餅乾＋堅果）→ 10 g

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烏魚卵（180g）：40g

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➡️ 把今天的食材「組合」相加：

今日蛋白質：_____ g（目標 ≥ 85g）

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🧂 ② 今日鈉（目標 ≤ 1500 mg）

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固定值（你平常用的）：

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板豆腐 200 g → 400 mg

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豆乾 1 片 → 60–70 mg

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蛋 → 125 mg

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空心菜 200–250 g（調味）→ 300–400 mg

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高麗菜/大白菜 200 g（調味）→ 300–400 mg

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白花椰菜 200 g → 300 mg

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魚（無調味）→ 0

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烏魚卵 180 g → 300 mg（調味三分之二鹽+二分之一味精）

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➡️ 今天他吃的調味＋豆腐＋豆乾加起來：

今日鈉：_____ mg（目標 ≤ 1500~2000）

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🍌 ③ 今日鉀（目標 ≤ 3000 mg）

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空心菜 250 g → 300 mg

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高麗菜 200 g → 235–300 mg

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板豆腐 200 g → 235 mg

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豆乾 150 g → 150–200 mg

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芭樂 150 g → 150 mg

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葡萄 200 g → 200 mg

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番茄 200 g → 200 mg

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烏魚卵（180g）：810+調味三分之二鹽140=950mg

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➡️ 今天的蔬菜＋水果的鉀合計：

今日鉀：_____ mg（目標 ≤ 3000）

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🍋 ④ 今日精緻糖（目標 ≤ 35 g~50）

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檸檬汁：30 g

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夜點餅乾：約 5 g

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➡️ 今日糖：_____ g（≤ 35~50 g）

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🍎 ⑤ 今日水果（目標 ≤ 450 g）

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今日水果總量：_____ g（≤ 450 g）

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🔥 ⑥ 今日熱量（目標約 1600~1700 kcal）

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你平常的菜單因為固定，用積木方式大約都落在 1500–1650 kcal，不必每天精算，只需確保：

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三餐正常吃

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夜點不亂加

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即可維持在安全範圍。

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🌟 這張卡＝你每日的「飲食安全檢查表」

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你每一天只需要：

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✔ 看蛋白質有沒有滿 85 g

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✔ 看鈉有沒有超過 1500 mg

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✔ 水果不超過 450 g

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✔ 精緻糖不超過 35 g

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✔ 植物菜固定、量固定 → 鉀自然不會爆表

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你的飲食系統已經完全穩定，非常適合長期用，風險最低、身體最舒服。

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如果你願意，我也可以幫你做你的（你自己）版本每日飲食判斷卡，蛋白質目標 65–70 g、鈉 1800、鉀 3500、熱量 1300，那樣你們兩張卡一起用就更省力。

需要幫你做嗎？

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好

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