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用AI教你做膳食計劃
ISSUE #100
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 #100
蛋白質攝取上限
No Plagiarism!7mn9KXmLp5jWWVYnGmnVposted on PＥNAＮＡ

我體重58、身高158、46歲不運動，是不是我蛋白質不要超過80？1.39倍80g是上限？

85Please respect copyright.ＰＥＮＡＮＡDC3ZI90fGq

你這個問題問得非常精準，我直接給你一個「不繞彎、可直接用」的答案。

85Please respect copyright.ＰＥＮＡＮＡlbY7atrnM5

85Please respect copyright.ＰＥＮＡＮＡSUx06xMksv

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85Please respect copyright.ＰＥＮＡＮＡz9lf4rsVt2

先給結論（先看這段就好）

85Please respect copyright.ＰＥＮＡＮＡnOiWMO9oje

以你目前狀況：

85Please respect copyright.ＰＥＮＡＮＡfF8sSwEOON

58 kg

85Please respect copyright.ＰＥＮＡＮＡobRlbCRGWG

158 cm

85Please respect copyright.ＰＥＮＡＮＡyYCOsPvbpw

46 歲

85Please respect copyright.ＰＥＮＡＮＡeCDWkQlPkE

不運動

85Please respect copyright.ＰＥＮＡＮＡ5azdyiK93X

85Please respect copyright.ＰＥＮＡＮＡjLIhBR1iwn

👉 每日蛋白質「目標」：65–75 g

👉 實務上限：≈80 g／天

👉 1.39 倍 ≈ 80 g → 可以視為「安全上緣」，不是必須每天吃到

85Please respect copyright.ＰＥＮＡＮＡ1hEGhUPT55

85Please respect copyright.ＰＥＮＡＮＡfxbpjbxjir

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85Please respect copyright.ＰＥＮＡＮＡvkJAefYfwi

為什麼不是吃越多越好？

85Please respect copyright.ＰＥＮＡＮＡecti2Rqrke

1️⃣ 一般成人、不運動

85Please respect copyright.ＰＥＮＡＮＡFyiA97cuX1

基礎需求：約 1.0–1.2 g / kg

85Please respect copyright.ＰＥＮＡＮＡlcc7S30adn

你：

85Please respect copyright.ＰＥＮＡＮＡIeYerupdyk

58 × 1.1 ≈ 64 g（剛好維持）

85Please respect copyright.ＰＥＮＡＮＡG4KpSo0e0a

85Please respect copyright.ＰＥＮＡＮＡ7PbmewK6vh

85Please respect copyright.ＰＥＮＡＮＡRCgbXKRUw6

2️⃣ 40+ 歲，怕肌肉流失

85Please respect copyright.ＰＥＮＡＮＡAKHYMkD1Hb

可以拉到 1.2–1.3 g / kg

85Please respect copyright.ＰＥＮＡＮＡeg4H2pEdVO

58 × 1.3 ≈ 75 g

85Please respect copyright.ＰＥＮＡＮＡrO9wV1UfjS

85Please respect copyright.ＰＥＮＡＮＡodLDLiaVX6

👉 這裡就是你的「甜蜜點」

85Please respect copyright.ＰＥＮＡＮＡQoYPBnVDxX

85Please respect copyright.ＰＥＮＡＮＡtmcK3FEb7y

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85Please respect copyright.ＰＥＮＡＮＡr2J0hAImKd

那 1.39 倍是什麼概念？

85Please respect copyright.ＰＥＮＡＮＡQbuLKhFXzg

58 × 1.39 ≈ 80.6 g

85Please respect copyright.ＰＥＮＡＮＡ96TDFokNHr

這在研究裡常被當成：

85Please respect copyright.ＰＥＮＡＮＡtZGQJLu8Hp

短期上限

85Please respect copyright.ＰＥＮＡＮＡhVhhehsKKW

或 有運動 / 有抗阻的人

85Please respect copyright.ＰＥＮＡＮＡ2qSOBNnEZL

85Please respect copyright.ＰＥＮＡＮＡp0FQFLa6DK

85Please respect copyright.ＰＥＮＡＮＡwzxulDSj2n

👉 不是每天都要吃到 👉 偶爾一天 78–80 g 完全 OK

85Please respect copyright.ＰＥＮＡＮＡJ2WHz6192m

85Please respect copyright.ＰＥＮＡＮＡLdA45MzYgX

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85Please respect copyright.ＰＥＮＡＮＡ1veTBVaCRx

對你來說，長期策略是這樣

85Please respect copyright.ＰＥＮＡＮＡZHUiqDuRat

狀態 蛋白質

85Please respect copyright.ＰＥＮＡＮＡsU7zBBPwdW

平日、沒運動 65–70 g

吃得清淡、菜多 70–75 g

偶爾一餐高蛋白 ≤80 g

天天 >80 g ❌ 不建議

85Please respect copyright.ＰＥＮＡＮＡE0vefsfWQI

85Please respect copyright.ＰＥＮＡＮＡ4GUBhTBxI4

85Please respect copyright.ＰＥＮＡＮＡFm5pbZnPst

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85Please respect copyright.ＰＥＮＡＮＡ13mL8watxp

再講一句很重要的（你這類型一定要聽）

85Please respect copyright.ＰＥＮＡＮＡygN7BUUQEp

你現在不是缺蛋白質，

你比較該顧的是：

85Please respect copyright.ＰＥＮＡＮＡnPm9WG0ITA

✔ 鈉不要累積

85Please respect copyright.ＰＥＮＡＮＡLsp0oRpKB3

✔ 磷不要天天破表

85Please respect copyright.ＰＥＮＡＮＡDQSveOaNtC

✔ 熱量不要被高蛋白食物偷拉高

85Please respect copyright.ＰＥＮＡＮＡWQzHfCnK7F

85Please respect copyright.ＰＥＮＡＮＡ4nLuPbvtPF

👉 所以你剛那一餐 76.5 g：

是「可以，但不用天天」的等級

85Please respect copyright.ＰＥＮＡＮＡRBUtBjeuKB

85Please respect copyright.ＰＥＮＡＮＡOkFxWqJJnE

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85Please respect copyright.ＰＥＮＡＮＡ7lZDR9hqBh

給你一句定錨用的話

85Please respect copyright.ＰＥＮＡＮＡ8UshatD4xK

> 「我平日 70 g，上限 80 g，不用每天拚滿。」

85Please respect copyright.ＰＥＮＡＮＡUzj9bzOIJ6

85Please respect copyright.ＰＥＮＡＮＡdFJiNeBTzG

85Please respect copyright.ＰＥＮＡＮＡYY0celj4Wz

如果你願意，我可以幫你把

📌 你的一日蛋白質「最省腎、最低鈉配置」

直接幫你配好，照表吃就行。

216.73.216.253

ns216.73.216.253da2
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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jul 10, 2026
Total word count: 680,435
Total reading time: 2,268 Minutes
飲食 健康 成本控制 膳食計劃
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