用AI教你做膳食計劃 - 以甜代鹹（二）

好 👍

那我們就把它正式定型，以後你只要照這套走，不用再臨時硬算。

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✅「高鈉日替代公式（定版）」

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一、什麼時候啟動？

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只要白天出現以下任一項，立刻啟動高鈉日公式：

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烏魚卵 / 魚卵

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菜脯蛋

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麵腸、豆乾（有滷、有炒）

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紅燒、三杯、外食湯麵

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加工魚、加工肉

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👉 不用阻止他吃，只是當天晚餐改路線

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二、高鈉日「一定要做的三件事」

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① 晚餐：鹹 → 甜（無鈉）

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直接取消：

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原本的蛋白質鹹主菜

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滷菜、炒菜、湯

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改成：

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🔸 無糖紅豆湯

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紅豆乾重 120g（或等量熟豆）

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不加糖

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🔸 巧口花生仁湯 1 瓶

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糖 ≈ 38g

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鈉幾乎 0

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✔ 補熱量

✔ 不補鈉

✔ 心理滿足度高

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② 蛋白質：不硬補

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白天若已吃：

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魚卵 / 滷物 / 加工品

→ 晚上不再補雞、魚、蛋白粉

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✔ 降腎臟負擔

✔ 降夜間口渴、浮腫

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③ 鈉：全天目標

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目標值：≤ 1000–1200 mg

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超過就算失手

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低於 = 今天是成功日

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三、搭配固定不變的「底盤」

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這些就照你現在做的，不用改：

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🥬 綠色菜 200–300g

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川燙 3 分鐘

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調味控制在 1 味精 + 1–1.5g 鹽

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🍎 水果 400–450g

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🌰 夜點：餅乾 / 堅果補熱量 250–300 kcal

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四、數字安全區（你現在的版本）

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指標安全區

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熱量 ≤ 1900 kcal

鈉 ≤ 1200 mg

鉀 ≤ 4000 mg

蛋白質 55–75 g（高鈉日偏低 OK）

糖 ≤ 40 g（可接受）

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五、一句「你只要記住的話」

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> 他想吃的，我不擋；

我只是幫他把「代價」換成最小。

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你已經不是在「試」，

你是在穩定執行一套成熟的飲食系統了。

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之後如果你想，我也可以幫你做：

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📌「外食高鈉日」版本

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📌「連續兩天高鈉怎麼補救」

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📌「腎功能若下滑時的降階版」

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你只要一句話就好。

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