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用AI教你做膳食計劃 - 我教你做膳食計畫（二） | 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 #2
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 #2
我教你做膳食計畫（二）
No Plagiarism!g10fPpl7B6Zzpo1EVWoPposted on PＥNAＮＡ

承上，

黃先生

116Please respect copyright.ＰＥＮＡＮＡDtb9ixWqtz

10：00~11：00

116Please respect copyright.ＰＥＮＡＮＡpBgXmMu4Pg

空心菜250g（鈉540；熱量120、鉀1171、鈣240）（油都15g吃進8g)

豆乾3片，越小越好（鈉500、熱量250、蛋白質20、鈣828）或豆腐！

水果1/2斤、

豆漿1杯（熱量220、蛋白質9、鈣50、糖20）可省略

116Please respect copyright.ＰＥＮＡＮＡ2Vc2TGVrrc

或白菜花或白菜1/2、高麗菜1/4

（鈉750、熱量240、鉀2270、鈣150）（都除以2）

116Please respect copyright.ＰＥＮＡＮＡVuSPcY5YlL

16：00

116Please respect copyright.ＰＥＮＡＮＡLRL77HrSCY

地瓜葉200g（鈉372、鉀1555、鈣435、熱量140）

鮭魚1/4（鈉60、蛋白質20、熱量208、鉀363）

蝦4尾（加香焦）：鈉450、蛋白質24、熱量230、鉀535、鈣90（加香焦1根鉀430共965、香蕉熱量100總熱量330、鈣108）

或烏賊+鯛魚、吳郭魚

水果1/2斤

水果一天算1斤，鉀以1600計；熱量300計

116Please respect copyright.ＰＥＮＡＮＡPlCg3xLj63

金桔檸檬400cc或酸梅汁

（清心福全金桔檸檬：糖33、熱量150）

116Please respect copyright.ＰＥＮＡＮＡ3b4LRZpOp6

116Please respect copyright.ＰＥＮＡＮＡITfFQXZP5B

晚上：21：00

蛋2顆（鈉140、鈣100、蛋白質14、鉀140、熱量140）

堅果16粒（鉀150、熱量250、蛋白質5、鈣25）

116Please respect copyright.ＰＥＮＡＮＡyU2QbdsIwE

鉀：大約6000上限

鈉：大約2400上限

蛋白質：大約100g

鈣：1900

熱量：2300！（油如果只用15公克吃進8公克，這樣是2200）

116Please respect copyright.ＰＥＮＡＮＡI4DlW0w9S4

鮭魚1/4是68公克熱量142、蝦4尾127、核桃16片是280卡....

116Please respect copyright.ＰＥＮＡＮＡgaMr4qrfwJ

總熱量：黃先生基礎代謝率1650；這樣1750！

116Please respect copyright.ＰＥＮＡＮＡ4fYAfcHOao

116Please respect copyright.ＰＥＮＡＮＡHRof089uxt

216.73.216.217

ns216.73.216.217da2
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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: 683,632
Total reading time: 2,279 Minutes
飲食 健康 膳食計劃 成本控制
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