用AI教你做膳食計劃 - 鈉含量快速判別總表

我跟雇主常吃的食材裏，200g重何者鈉含量最高？是多少？

89Please respect copyright.ＰＥＮＡＮＡB7Julb6nXI

好，直接幫你用你們「常吃的食材」來比，條件統一：可食部 200 g、無額外調味。我會順便點出「為什麼它會最高」，讓你之後一眼就能判斷。

89Please respect copyright.ＰＥＮＡＮＡIzc6QPp2mg

89Please respect copyright.ＰＥＮＡＮＡlFoNjNFN6e

---

89Please respect copyright.ＰＥＮＡＮＡuny7j1UbAs

✅ 200 g 裡「鈉含量最高」的是誰？

89Please respect copyright.ＰＥＮＡＮＡlY8FkfL9Uh

🥇 麵腸（加工豆製品）

89Please respect copyright.ＰＥＮＡＮＡi6YK8lN4fM

鈉：約 900～1,400 mg / 200 g

一條70g食材本身500+調味250（3cc醬油3cc蠔油）=約800！

89Please respect copyright.ＰＥＮＡＮＡrFGZAQgA3g

🔴 冠軍，沒有之一

89Please respect copyright.ＰＥＮＡＮＡZLa1Dql4Ng

原因：

89Please respect copyright.ＰＥＮＡＮＡEoPyey46ha

製作過程本來就加鹽

89Please respect copyright.ＰＥＮＡＮＡprTDcb0Dpg

即使「沒再調味」，本體就高鈉

89Please respect copyright.ＰＥＮＡＮＡsSn2hfkf32

89Please respect copyright.ＰＥＮＡＮＡLPZdZeN3dP

👉 你之前算的數字其實一點都不誇張

89Please respect copyright.ＰＥＮＡＮＡlO9GVtbD5D

89Please respect copyright.ＰＥＮＡＮＡnaeFWmaBic

89Please respect copyright.ＰＥＮＡＮＡgdUsTm1O0r

---

89Please respect copyright.ＰＥＮＡＮＡByTlbCWt8f

🥈 烏魚卵（生、未調味）

89Please respect copyright.ＰＥＮＡＮＡboutV0cGG8

鈉：約 600～800 mg / 200 g

89Please respect copyright.ＰＥＮＡＮＡn95c4lFmNL

即使不是市售加工烏魚子，天然就偏高

89Please respect copyright.ＰＥＮＡＮＡeLpaUSMRvb

原因：

89Please respect copyright.ＰＥＮＡＮＡTQkexPIaYm

魚卵本身礦物質密集

89Please respect copyright.ＰＥＮＡＮＡld8CLyzDqp

天然滲透鈉就不少

89Please respect copyright.ＰＥＮＡＮＡoZcr5c5mZb

一條180g，調味味精2匙250=抓大約1000

89Please respect copyright.ＰＥＮＡＮＡQtugQvEVa9

89Please respect copyright.ＰＥＮＡＮＡe2PnE4PoEg

👉 所以你之前懷疑「怎麼生的也這麼高」是對的

89Please respect copyright.ＰＥＮＡＮＡ23Sgy08D9Y

89Please respect copyright.ＰＥＮＡＮＡ6y4JVjNSwH

89Please respect copyright.ＰＥＮＡＮＡQVUMGJeCMt

---

89Please respect copyright.ＰＥＮＡＮＡV1dassDcHk

🥉 蝦仁（新鮮、未泡藥）

89Please respect copyright.ＰＥＮＡＮＡhZPQPSfjzW

鈉：約 300～400 mg / 200 g

89Please respect copyright.ＰＥＮＡＮＡUWFRlCH9W7

海鮮天然鈉就比魚肉高

89Please respect copyright.ＰＥＮＡＮＡARrQTUsfYg

若是泡過磷酸鹽的，會再往上飆（但你通常避開）

89Please respect copyright.ＰＥＮＡＮＡizZGDPZ3nI

100g+調味味精三分之二匙小於300計

89Please respect copyright.ＰＥＮＡＮＡDGUER7eCiO

---

89Please respect copyright.ＰＥＮＡＮＡBVywRHbdPX

⬇️ 明顯低很多的一群（給你安心用）

89Please respect copyright.ＰＥＮＡＮＡdE10mkULmY

🐟 魚肉類（鮭魚、吳郭魚）

89Please respect copyright.ＰＥＮＡＮＡT3fzTbx6xl

約 90～150 mg / 200 g

89Please respect copyright.ＰＥＮＡＮＡWJaOpy1S5N

✔ 很安全

89Please respect copyright.ＰＥＮＡＮＡM3kPc48yxj

✔ 蛋白質效率高

120g不調味，以100計

89Please respect copyright.ＰＥＮＡＮＡrKlV7GLqJQ

89Please respect copyright.ＰＥＮＡＮＡxJ6P5RcwLa

🥚 雞蛋（約 3 顆 = 200 g）

89Please respect copyright.ＰＥＮＡＮＡqJEhEFB2QK

約 250～280 mg

89Please respect copyright.ＰＥＮＡＮＡYpgWVagjiH

✔ 可天天吃，不是鈉炸彈

89Please respect copyright.ＰＥＮＡＮＡzjJ0PVV4Z6

1顆不調味，以100計！

89Please respect copyright.ＰＥＮＡＮＡhQDCcIJyQJ

🥬 蔬菜類（空心菜、地瓜葉、高麗菜、白花椰菜）

89Please respect copyright.ＰＥＮＡＮＡbdnJGVHj4G

約 40～120 mg / 200 g

89Please respect copyright.ＰＥＮＡＮＡEE8QVqiA53

✔ 幾乎不用擔心鈉

89Please respect copyright.ＰＥＮＡＮＡimvMvmB7hh

✔ 問題只在「鉀」，不是鈉

89Please respect copyright.ＰＥＮＡＮＡyi5HeYGKoI

加1鹽1味精；以300計！

89Please respect copyright.ＰＥＮＡＮＡ5frGvYvFLq

---

89Please respect copyright.ＰＥＮＡＮＡYrlaVfJQ3x

🔑 一句讓你以後秒判斷的原則

89Please respect copyright.ＰＥＮＡＮＡgx3Exos4BQ

> 「凡是加工過的，鈉一定比你想的高；

原型食物，200 g 幾乎都不會破 300。」

89Please respect copyright.ＰＥＮＡＮＡQtKJBzVJre

89Please respect copyright.ＰＥＮＡＮＡKQNng9vRVj

89Please respect copyright.ＰＥＮＡＮＡfx9sngbBMg

你現在的菜單策略其實很成熟了：

89Please respect copyright.ＰＥＮＡＮＡzx3KsDVXI7

把高鈉集中在少數食材（麵腸、烏魚卵）

89Please respect copyright.ＰＥＮＡＮＡmLAc49nnM9

其他全部選低鈉高蛋白撐場面

89Please respect copyright.ＰＥＮＡＮＡ586YqKE7VM

89Please respect copyright.ＰＥＮＡＮＡHP5ZcD9rlS

如果你要，我可以幫你做一個

👉 「200 g 鈉紅黃綠燈清單」

以後買菜、換菜不用再重算。

89Please respect copyright.ＰＥＮＡＮＡp6wRjFyLuc

以下皆以【可食部 200 g、未額外調味】為基準，方便你「直接照表換菜、不用重算」。

89Please respect copyright.ＰＥＮＡＮＡSQ7tjrtnMl

---

89Please respect copyright.ＰＥＮＡＮＡqoxb02GwEB

## 🔴 紅燈（高鈉｜需限量）

89Please respect copyright.ＰＥＮＡＮＡeCvzirJDpN

> 200 g 通常 **>500 mg 鈉**

89Please respect copyright.ＰＥＮＡＮＡCHBwid6KL4

* **麵腸（加工豆製品）**：約 **900～1,400 mg**

89Please respect copyright.ＰＥＮＡＮＡntNsO8izqD

* 本體即高鈉，最容易爆表

* **烏魚卵（生、未調味）**：約 **600～800 mg**

89Please respect copyright.ＰＥＮＡＮＡzDZOtdV0So

* 天然就偏高，非加工才高

89Please respect copyright.ＰＥＮＡＮＡqJw46O9jb4

👉 原則：**一餐擇一樣，小量就好**

89Please respect copyright.ＰＥＮＡＮＡEeIpAV23ri

---

89Please respect copyright.ＰＥＮＡＮＡ7tubfv8dxj

## 🟡 黃燈（中鈉｜可吃但要算）

89Please respect copyright.ＰＥＮＡＮＡByN7lW8qsC

> 200 g 約 **200～500 mg 鈉**

89Please respect copyright.ＰＥＮＡＮＡG4g6uNwWlF

* **蝦仁（新鮮、未泡藥）**：約 **300～400 mg**；調味三分之二匙味精以300計

* **雞蛋（約 3 顆）**：約 **250～280 mg**

* **板豆腐**：約 **200～300 mg**（依品牌差異大）；調味1鹽1味精以600計！

如果150g以450計（三分之二鹽味精）

89Please respect copyright.ＰＥＮＡＮＡZcPATNnEB1

你們常吃（重點補充）

89Please respect copyright.ＰＥＮＡＮＡJ6x7Ld1Dhv

小方豆乾 1 片（40 g）：約 100～140 mg 鈉

89Please respect copyright.ＰＥＮＡＮＡDGPzvGbLJY

換算：200 g 約 500～700 mg

89Please respect copyright.ＰＥＮＡＮＡXH0iIHqOKA

屬於「看起來清淡，其實已經調味過」的加工豆製品

89Please respect copyright.ＰＥＮＡＮＡgnCew3vM0z

無糖豆漿 500 cc（約 500 g）：約 120～180 mg 鈉

89Please respect copyright.ＰＥＮＡＮＡO13jiQQDZO

換算：200 g 約 50～70 mg

89Please respect copyright.ＰＥＮＡＮＡd5KKcJlNm9

屬於「液體但其實是低鈉豆製品」

89Please respect copyright.ＰＥＮＡＮＡMRKzUqN1RW

👉 原則：

89Please respect copyright.ＰＥＮＡＮＡosDOWaDGkL

小方豆乾 1 片 OK，2 片以上列入主鈉來源

89Please respect copyright.ＰＥＮＡＮＡiAY6hec3SQ

無糖豆漿 500 cc 可安心喝，不是鈉地雷

89Please respect copyright.ＰＥＮＡＮＡ2TbR9GSfGH

豆乾2片加三分之二匙味精以350計！

89Please respect copyright.ＰＥＮＡＮＡvkOgW0Hkoy

👉 原則：**當天其他菜要低鈉搭配**

89Please respect copyright.ＰＥＮＡＮＡssNNidjNBO

---

89Please respect copyright.ＰＥＮＡＮＡT2ElppCmGA

## 🟢 綠燈（低鈉｜可安心使用）

89Please respect copyright.ＰＥＮＡＮＡPejkn7gkvH

> 200 g **<200 mg 鈉**

89Please respect copyright.ＰＥＮＡＮＡtI3ldnAj8i

### 魚類

89Please respect copyright.ＰＥＮＡＮＡG3yC5S0DJX

* **鮭魚**：約 **90～120 mg**

* **吳郭魚／鯛魚**：約 **100～150 mg**

無調味以100計

### 蔬菜類

89Please respect copyright.ＰＥＮＡＮＡCrOU80NQ1Q

* **空心菜、地瓜葉、高麗菜、白花椰菜**：約 **40～120 mg**；調味1鹽1味以400計（尤其花椰菜高麗菜）！（低標300綠菜）

89Please respect copyright.ＰＥＮＡＮＡUNP43ageOD

* 川燙後更低

89Please respect copyright.ＰＥＮＡＮＡtz4dqhYPLe

👉 原則：**撐份量、撐蛋白、撐飽足感**

89Please respect copyright.ＰＥＮＡＮＡvHH2EKcKVB

---

89Please respect copyright.ＰＥＮＡＮＡFi8Ngg5n3x

## 🧠 快速判斷口訣（記這句就夠）

89Please respect copyright.ＰＥＮＡＮＡNCR4jiaVeN

> **加工過的＝先當高鈉；原型食物＝200 g 多半安全。**

89Please respect copyright.ＰＥＮＡＮＡGQSkw1I1aQ

你現在的菜單配置屬於「

🔹 高鈉少量、低鈉當主體」，方向完全正確。

89Please respect copyright.ＰＥＮＡＮＡLnwwGOAKeg

需要的話，我可以再幫你做：

89Please respect copyright.ＰＥＮＡＮＡ4p8OwAdos2

* 📌「一日鈉 2000 mg 快速拼盤」

* 📌「紅燈食材替代方案（不影響蛋白質）」

* 📌「外食時一眼避雷清單」

89Please respect copyright.ＰＥＮＡＮＡwllPgbKCDO

---

89Please respect copyright.ＰＥＮＡＮＡDhmvEcdD8X

## 📌 範例｜一日鈉 2000 mg「直接照抄版」

89Please respect copyright.ＰＥＮＡＮＡxQ2REvhRRu

> 目標：**蛋白質夠、鈉不爆、食材你們常吃**

89Please respect copyright.ＰＥＮＡＮＡiYcWHt2XF6

### 🍱 主餐配置

89Please respect copyright.ＰＥＮＡＮＡWFiTcYR69J

* **鮭魚 150 g**：鈉約 **80 mg**

* **雞蛋 2 顆**：鈉約 **180 mg**

* **板豆腐 100 g**：鈉約 **120 mg**

89Please respect copyright.ＰＥＮＡＮＡkln0U4xUBv

👉 主蛋白小計：約 **380 mg**

89Please respect copyright.ＰＥＮＡＮＡhrGxiUeuPV

---

89Please respect copyright.ＰＥＮＡＮＡFfZDdvq8yI

### 🥬 蔬菜（全川燙、菜水倒掉）

89Please respect copyright.ＰＥＮＡＮＡ6p611g6AUr

* **空心菜 200 g**：鈉約 **60 mg**

* **高麗菜 200 g**：鈉約 **50 mg**

89Please respect copyright.ＰＥＮＡＮＡQ61h9lp58l

👉 蔬菜小計：約 **110 mg**

89Please respect copyright.ＰＥＮＡＮＡMWP6ARS9sc

---

89Please respect copyright.ＰＥＮＡＮＡXzO04P4jeD

### 🟡 可彈性加一樣（擇一）

89Please respect copyright.ＰＥＮＡＮＡQGBpwYTfiQ

* **蝦仁 100 g**：鈉約 **160～200 mg**

* **烏魚卵 40 g**：鈉約 **120～160 mg**

* **麵腸 40 g**：鈉約 **180～280 mg**

89Please respect copyright.ＰＥＮＡＮＡgzf7wGQsJx

👉 **紅燈食材一定小量**

89Please respect copyright.ＰＥＮＡＮＡUWstCdUiWO

---

89Please respect copyright.ＰＥＮＡＮＡobrFjbJtqL

### 🧂 調味與其他

89Please respect copyright.ＰＥＮＡＮＡT5bWj2jf1V

* 醬油／鹽／醬汁：**控制在 600～800 mg 鈉**

89Please respect copyright.ＰＥＮＡＮＡulVzgaFS9s

---

89Please respect copyright.ＰＥＮＡＮＡLAi617L7Yy

## ✅ 全日概估

89Please respect copyright.ＰＥＮＡＮＡAfOoKV9fAs

* **總鈉：約 1,400～1,800 mg**（有安全緩衝）

* 就算偶爾多一口，也不容易破 2000

89Please respect copyright.ＰＥＮＡＮＡXSHmLIe27M

---

89Please respect copyright.ＰＥＮＡＮＡEpzoYPl8Qf

## 🧠 一句實戰心法

89Please respect copyright.ＰＥＮＡＮＡtp1GWrIStJ

> **紅燈只佔 10～15%，綠燈撐份量，鈉自然穩。**

89Please respect copyright.ＰＥＮＡＮＡ2tOTFShJGm

以下皆以【可食部 200 g、未額外調味】為基準，方便你「直接照表換菜、不用重算」。

89Please respect copyright.ＰＥＮＡＮＡPPZSDQxl06

🔴 紅燈（高鈉｜需限量）

89Please respect copyright.ＰＥＮＡＮＡvAxcRhTLX2

200 g 通常 >500 mg 鈉

89Please respect copyright.ＰＥＮＡＮＡjATqFQHwuP

麵腸（加工豆製品）：約 900～1,400 mg

89Please respect copyright.ＰＥＮＡＮＡFy8ytjwsFv

本體即高鈉，最容易爆表

89Please respect copyright.ＰＥＮＡＮＡWVHnnIccQx

烏魚卵（生、未調味）：約 600～800 mg

89Please respect copyright.ＰＥＮＡＮＡUIGiK5ucCn

天然就偏高，非加工才高

89Please respect copyright.ＰＥＮＡＮＡNp1yDcgTec

👉 原則：一餐擇一樣，小量就好

89Please respect copyright.ＰＥＮＡＮＡxtTaba96rU

🟡 黃燈（中鈉｜可吃但要算）

89Please respect copyright.ＰＥＮＡＮＡAM6J3sZiin

200 g 約 200～500 mg 鈉

89Please respect copyright.ＰＥＮＡＮＡpLRNEF55S9

蝦仁（新鮮、未泡藥）：約 300～400 mg

89Please respect copyright.ＰＥＮＡＮＡDXvtfwJ2Jv

雞蛋（約 3 顆）：約 250～280 mg

89Please respect copyright.ＰＥＮＡＮＡ0JYrqf22Dm

板豆腐：約 200～300 mg（依品牌差異大）

89Please respect copyright.ＰＥＮＡＮＡFM1GblbBVp

👉 原則：當天其他菜要低鈉搭配

89Please respect copyright.ＰＥＮＡＮＡcLD07NzOl7

🟢 綠燈（低鈉｜可安心使用）

89Please respect copyright.ＰＥＮＡＮＡYQ5mFqanyB

200 g <200 mg 鈉

89Please respect copyright.ＰＥＮＡＮＡ4FZ1uhMj5i

魚類

89Please respect copyright.ＰＥＮＡＮＡzJUN2Nb14z

鮭魚：約 90～120 mg

89Please respect copyright.ＰＥＮＡＮＡpFaBvgRUpc

吳郭魚／鯛魚：約 100～150 mg

89Please respect copyright.ＰＥＮＡＮＡxpYu29wULc

蔬菜類

89Please respect copyright.ＰＥＮＡＮＡmdkJ5VINec

空心菜、地瓜葉、高麗菜、白花椰菜：約 40～120 mg

89Please respect copyright.ＰＥＮＡＮＡ6UiIhq0INd

川燙後更低

89Please respect copyright.ＰＥＮＡＮＡysZhlccU1Z

👉 原則：撐份量、撐蛋白、撐飽足感

89Please respect copyright.ＰＥＮＡＮＡjefSJqbEWT

🧠 快速判斷口訣（記這句就夠）

89Please respect copyright.ＰＥＮＡＮＡyMIsdjdgim

加工過的＝先當高鈉；原型食物＝200 g 多半安全。

89Please respect copyright.ＰＥＮＡＮＡcGpG0aHfs2

你現在的菜單配置屬於「

🔹 高鈉少量、低鈉當主體」，方向完全正確。

89Please respect copyright.ＰＥＮＡＮＡ2MuKKWH2oo

需要的話，我可以再幫你做：

89Please respect copyright.ＰＥＮＡＮＡHCph4CpaBx

📌「一日鈉 2000 mg 快速拼盤」

89Please respect copyright.ＰＥＮＡＮＡr51SjVE7Sa

📌「紅燈食材替代方案（不影響蛋白質）」

89Please respect copyright.ＰＥＮＡＮＡOE2sUI4N1h

📌「外食時一眼避雷清單」

89Please respect copyright.ＰＥＮＡＮＡle7wfqn3sb

📌 範例｜一日鈉 2000 mg「直接照抄版」

89Please respect copyright.ＰＥＮＡＮＡ6RuvlSbFHO

目標：蛋白質夠、鈉不爆、食材你們常吃

89Please respect copyright.ＰＥＮＡＮＡPArWIDEPRb

🍱 主餐配置

89Please respect copyright.ＰＥＮＡＮＡ8Vv3mROPyr

鮭魚 150 g：鈉約 80 mg

89Please respect copyright.ＰＥＮＡＮＡTRZ2835Z7A

雞蛋 2 顆：鈉約 180 mg

89Please respect copyright.ＰＥＮＡＮＡPokm7AxoUD

板豆腐 100 g：鈉約 120 mg

89Please respect copyright.ＰＥＮＡＮＡ7kaV7ftFIT

👉 主蛋白小計：約 380 mg

89Please respect copyright.ＰＥＮＡＮＡQaENY29CWH

🥬 蔬菜（全川燙、菜水倒掉）

89Please respect copyright.ＰＥＮＡＮＡHuzHhUa8j3

空心菜 200 g：鈉約 60 mg

89Please respect copyright.ＰＥＮＡＮＡrkeNVPXFpp

高麗菜 200 g：鈉約 50 mg

89Please respect copyright.ＰＥＮＡＮＡeYKrHNOKP1

👉 蔬菜小計：約 110 mg

89Please respect copyright.ＰＥＮＡＮＡGFLBA1JyJE

🟡 可彈性加一樣（擇一）

89Please respect copyright.ＰＥＮＡＮＡmCBrkKY4ut

蝦仁 100 g：鈉約 160～200 mg

89Please respect copyright.ＰＥＮＡＮＡh75josPWY1

烏魚卵 40 g：鈉約 120～160 mg

89Please respect copyright.ＰＥＮＡＮＡkju49Ip39k

麵腸 40 g：鈉約 180～280 mg

89Please respect copyright.ＰＥＮＡＮＡynM8kHz89q

👉 紅燈食材一定小量

89Please respect copyright.ＰＥＮＡＮＡRE4rUI8gh1

🧂 調味與其他

89Please respect copyright.ＰＥＮＡＮＡJyUx7Z9p9n

醬油／鹽／醬汁：控制在 600～800 mg 鈉

89Please respect copyright.ＰＥＮＡＮＡUfrtXwAOAB

✅ 全日概估

89Please respect copyright.ＰＥＮＡＮＡBX15klLaU3

總鈉：約 1,400～1,800 mg（有安全緩衝）

89Please respect copyright.ＰＥＮＡＮＡvT466TsFnd

就算偶爾多一口，也不容易破 2000

89Please respect copyright.ＰＥＮＡＮＡm6QWuTwZs3

🧠 一句實戰心法

89Please respect copyright.ＰＥＮＡＮＡRESzfcvTu4

紅燈只佔 10～15%，綠燈撐份量，鈉自然穩。

89Please respect copyright.ＰＥＮＡＮＡ2Al4ATWGFj

如果你要，我也可以直接做：

89Please respect copyright.ＰＥＮＡＮＡCcnSAqWexz

📌「外食一天 2000 mg 怎麼活下來」

89Please respect copyright.ＰＥＮＡＮＡNxVzKXiIPc

📌「雇主版 vs 你自己版，一次配好」

89Please respect copyright.ＰＥＮＡＮＡB2wUSXzKOa

結論：

89Please respect copyright.ＰＥＮＡＮＡJOfxjXWArL

150g豆腐、4片小豆乾含調味：450+700=1150；加無調味魚品×1:150、無糖豆漿150、綠菜一盤250、白色菜1盤250、蛋無調味100；這樣2050；加夜點餅干鈉138；這樣鈉含量2200（如果是蝦品則是約2350！蛋白質90g

89Please respect copyright.ＰＥＮＡＮＡvGQVGCjiz8

這樣好了！豆乾降成2片、豆腐200g；這樣鈉降350；剛好2000！然後蛋白質75也達低標，加夜點85，也行，鈉在2000以下！

89Please respect copyright.ＰＥＮＡＮＡzcsUGRDCwf

我看完你的結論，計算邏輯是對的，調整也很漂亮。直接幫你把重點「定案」👇

89Please respect copyright.ＰＥＮＡＮＡvtMidZXnoL

89Please respect copyright.ＰＥＮＡＮＡ3cNUmk6dsj

---

89Please respect copyright.ＰＥＮＡＮＡ9bQCIxDqj3

✅ 你原本那版（問題點在哪）

89Please respect copyright.ＰＥＮＡＮＡori2ZKOVBd

豆乾 4 片＋豆腐 150 g

→ 鈉直接拉到 1150 mg（這裡是主戰場）

89Please respect copyright.ＰＥＮＡＮＡ03UAoDKONW

全日加總：

89Please respect copyright.ＰＥＮＡＮＡMXa6wkIzXW

魚、蛋、豆漿、雙盤菜都很乾淨

89Please respect copyright.ＰＥＮＡＮＡ2S93SQ7qq5

但一加夜點 138 mg

89Please respect copyright.ＰＥＮＡＮＡyqG12x7xwQ

👉 落在 2200～2350 mg（蝦的日子會更高）

89Please respect copyright.ＰＥＮＡＮＡVabkbiQMPZ

89Please respect copyright.ＰＥＮＡＮＡtdQf8mabwq

89Please respect copyright.ＰＥＮＡＮＡDZsGgfnP2h

👉 不是整體亂，是豆乾份量太撐鈉

89Please respect copyright.ＰＥＮＡＮＡn5XIibxPcC

89Please respect copyright.ＰＥＮＡＮＡctcke2uG9g

---

89Please respect copyright.ＰＥＮＡＮＡNYtXJ0JgJR

✅ 你現在這個「修正版」＝穩

89Please respect copyright.ＰＥＮＡＮＡCT0u9zL1Rh

調整關鍵

89Please respect copyright.ＰＥＮＡＮＡ3H6iWDZJ3Y

小方豆乾：4 片 → 2 片

89Please respect copyright.ＰＥＮＡＮＡlaSMKfkj3D

豆腐：150 g → 200 g

89Please respect copyright.ＰＥＮＡＮＡgPUskMtj1U

89Please respect copyright.ＰＥＮＡＮＡGUWLIzYIzN

效果

89Please respect copyright.ＰＥＮＡＮＡVs32dzqzOS

鈉直接 ↓ 約 350 mg

89Please respect copyright.ＰＥＮＡＮＡiU5Dq0Cq7N

👉 全日 ≈ 1950～2000 mg

89Please respect copyright.ＰＥＮＡＮＡh3qoR2pHp5

夜點照吃也不爆

89Please respect copyright.ＰＥＮＡＮＡaRcPuQhxvD

89Please respect copyright.ＰＥＮＡＮＡ9dDAsMuAck

89Please respect copyright.ＰＥＮＡＮＡjtXiNnxXhf

---

89Please respect copyright.ＰＥＮＡＮＡ6LizqZKPrq

📌 現在這套的實際狀態

89Please respect copyright.ＰＥＮＡＮＡDdInxZEUjy

鈉：≤ 2000 mg（穩）

89Please respect copyright.ＰＥＮＡＮＡtCVltxfpXA

蛋白質：

89Please respect copyright.ＰＥＮＡＮＡkehCs5zd6d

白天約 75 g（達你設定的低標）

89Please respect copyright.ＰＥＮＡＮＡBjlOyYWo3v

有夜點可到 85 g（加分但不勉強）

89Please respect copyright.ＰＥＮＡＮＡ9uQhKpRATm

89Please respect copyright.ＰＥＮＡＮＡcKzNxpjWCi

食物結構：

89Please respect copyright.ＰＥＮＡＮＡIUwpvpgdrJ

高鈉集中、可控

89Please respect copyright.ＰＥＮＡＮＡg2L8wFmMN4

低鈉撐體積

89Please respect copyright.ＰＥＮＡＮＡV1m13HO8xf

不用餓、不用賭運氣

89Please respect copyright.ＰＥＮＡＮＡjz7NOghkG7

89Please respect copyright.ＰＥＮＡＮＡkNVvn6MSlx

89Please respect copyright.ＰＥＮＡＮＡLGHwDffJIE

👉 這已經是實戰級菜單，不是理論表。

89Please respect copyright.ＰＥＮＡＮＡJRYhDHWZuX

89Please respect copyright.ＰＥＮＡＮＡT2qD8uDnqE

---

89Please respect copyright.ＰＥＮＡＮＡnlEyqgEEAv

🧠 一句話幫你蓋章

89Please respect copyright.ＰＥＮＡＮＡt4LVg5RoJf

> 你不是亂砍，是把鈉從「加工豆製品」挪回「原型食物」，這是最正確的方向。

89Please respect copyright.ＰＥＮＡＮＡv11xfL115Z

89Please respect copyright.ＰＥＮＡＮＡeSndtl71vC

89Please respect copyright.ＰＥＮＡＮＡeFuFTGLgII

這套可以直接長期用。

之後只要記得一個原則就好：

89Please respect copyright.ＰＥＮＡＮＡ9kvjxVummd

豆乾加 → 當天其他調味就退

89Please respect copyright.ＰＥＮＡＮＡpzD0Q0yqUB

蝦上場 → 夜點鈉要縮

89Please respect copyright.ＰＥＮＡＮＡbodjRQAzae

89Please respect copyright.ＰＥＮＡＮＡrrBSy1w24C

你這次不是妥協，是精準收斂。

這樣定，我支持。

89Please respect copyright.ＰＥＮＡＮＡ0fzrpD0WEK

89Please respect copyright.ＰＥＮＡＮＡOg73LEj4jx

89Please respect copyright.ＰＥＮＡＮＡpRqUFQ78OA

ns216.73.216.217da2

Reading Theme:

Font Size:

Line Spacing:

Paragraph Spacing:

Load the next issue automatically