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用AI教你做膳食計劃 - 黃先生的AI減肥教練（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 #24
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 #24
黃先生的AI減肥教練（二）
No Plagiarism!LL1hjB69L3DzPpiamd5gposted on PＥNAＮＡ

好，我幫你做一份 「64 歲男性、腰圍 43 吋、不運動、可接受 50 g 含糖、可吃 400 g 水果、可吃 1000–1400 mg 調味鈉、一天蛋白質約 55–60 g」 的 7 天可行菜單。

109Please respect copyright.ＰＥＮＡＮＡ2IoqyFF0YR

它的重點是：

✔ 降肚子脂肪

✔ 降血壓（控制鈉）

✔ 控糖（不壓迫他，不極端）

✔ 讓他吃得飽，不抱怨

✔ 你實際在現場能做到

109Please respect copyright.ＰＥＮＡＮＡzizcOMXFjH

109Please respect copyright.ＰＥＮＡＮＡGkhRbSJk6m

🟦 7 天飲食計畫（可循環）

109Please respect copyright.ＰＥＮＡＮＡiw7hXMIuf7

每天固定規則（這是你給他的基本）

109Please respect copyright.ＰＥＮＡＮＡp2zdLcgbdW

水果：400 g（分 2 次，配蛋白質吃）

109Please respect copyright.ＰＥＮＡＮＡU1T2NsNFXv

糖飲：50 g 以內（你說他做得到的上限）

109Please respect copyright.ＰＥＮＡＮＡHsN013Qd42

蔬菜：400–500 g（炒前先川燙 2–3 分鐘）

109Please respect copyright.ＰＥＮＡＮＡYTPG4ydAGy

調味鈉：1000–1400 mg

109Please respect copyright.ＰＥＮＡＮＡBuXm0t3SNb

蛋白質：魚 + 雞蛋 + 豆製品組合，總量 55–60 g

109Please respect copyright.ＰＥＮＡＮＡBdXPIgYwgW

碳水：不另外加主食（飯/麵），讓肚子下降更快

109Please respect copyright.ＰＥＮＡＮＡFbFfVpsBXH

109Please respect copyright.ＰＥＮＡＮＡHlm0TYHIXO

🟢 Day 1

109Please respect copyright.ＰＥＮＡＮＡE4DV9NGfxm

早餐

109Please respect copyright.ＰＥＮＡＮＡ122CF54H9J

50 g 糖飲（他習慣 → 放這裡）

109Please respect copyright.ＰＥＮＡＮＡHr63PLaK9n

水果 200 g（芭樂、橘子）

109Please respect copyright.ＰＥＮＡＮＡBVcezBfJIY

水煮蛋 1 顆

109Please respect copyright.ＰＥＮＡＮＡitGLRF2OOn

豆乾 1 片（不要滷味那種）

109Please respect copyright.ＰＥＮＡＮＡAkc9ErWGqX

109Please respect copyright.ＰＥＮＡＮＡkObUP00mvU

午餐

109Please respect copyright.ＰＥＮＡＮＡWCiJQiBKop

吳郭魚 150–180 g

109Please respect copyright.ＰＥＮＡＮＡIrZioSJxrR

高麗菜 250 g

109Please respect copyright.ＰＥＮＡＮＡpcVQcTh8Rv

地瓜葉 150 g

→ 醬油約 1 茶匙（300 mg 鈉）

109Please respect copyright.ＰＥＮＡＮＡ3vx7W60ZJh

109Please respect copyright.ＰＥＮＡＮＡGyM25MG8ZI

晚餐

109Please respect copyright.ＰＥＮＡＮＡG1w6Gi3RAo

炒蛋 1 顆（少油）

109Please respect copyright.ＰＥＮＡＮＡRXWm9CvNSY

炒青菜 200 g

109Please respect copyright.ＰＥＮＡＮＡv4U15ttKgm

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡdjASDVUDRl

核桃小片 5–6 片（不是 29 片喔）

109Please respect copyright.ＰＥＮＡＮＡELlSCJmGHP

109Please respect copyright.ＰＥＮＡＮＡFbBuoYq4sj

🟢 Day 2

109Please respect copyright.ＰＥＮＡＮＡEOCBJFzDsQ

早餐

109Please respect copyright.ＰＥＮＡＮＡutOeOp85O3

無糖豆漿 350 ml

109Please respect copyright.ＰＥＮＡＮＡXQ0M7773ai

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡr6lGy7Hx0D

豆乾 1–2 片

109Please respect copyright.ＰＥＮＡＮＡqa05LY0sBv

109Please respect copyright.ＰＥＮＡＮＡuXx6eOuZUr

午餐

109Please respect copyright.ＰＥＮＡＮＡabbVRwLfyC

雞里肌肉 120 g（煎或燙，不要太鹹）

109Please respect copyright.ＰＥＮＡＮＡcTA5bYBM9P

青江菜 200 g

109Please respect copyright.ＰＥＮＡＮＡp2QS8cjZ3p

高麗菜 200 g

109Please respect copyright.ＰＥＮＡＮＡSKiz9ndMGt

醬油 1 茶匙（300 mg 鈉）

109Please respect copyright.ＰＥＮＡＮＡj2AArtV26Q

109Please respect copyright.ＰＥＮＡＮＡ4gRONahibs

晚餐

109Please respect copyright.ＰＥＮＡＮＡDH3Tqeg6PR

炒蛋 1 顆

109Please respect copyright.ＰＥＮＡＮＡ5q4CzpTnjI

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡ3MkocDaNZW

核桃小片 5–6 片

109Please respect copyright.ＰＥＮＡＮＡFxSTOmq9se

109Please respect copyright.ＰＥＮＡＮＡkOygNyTe9A

🟢 Day 3

109Please respect copyright.ＰＥＮＡＮＡwLKTcET75c

早餐

109Please respect copyright.ＰＥＮＡＮＡwz2YFye0Ac

糖飲 30–40 g（少一點）

109Please respect copyright.ＰＥＮＡＮＡPAyoZpb08u

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡqYrmrgp3I5

蛋 1 顆

109Please respect copyright.ＰＥＮＡＮＡRHGzvf8M2J

109Please respect copyright.ＰＥＮＡＮＡVG4gchKSap

午餐

109Please respect copyright.ＰＥＮＡＮＡxc2OyDSqUi

吳郭魚 180 g

109Please respect copyright.ＰＥＮＡＮＡ89omoTRTEj

豆乾 1 片

109Please respect copyright.ＰＥＮＡＮＡNXs88c54cY

高麗菜 300 g

109Please respect copyright.ＰＥＮＡＮＡsZpKqmGaiT

地瓜葉 150 g

109Please respect copyright.ＰＥＮＡＮＡX3towCXHZI

調味鈉 400 mg 左右

109Please respect copyright.ＰＥＮＡＮＡrapr6IB6wA

109Please respect copyright.ＰＥＮＡＮＡGnFK3W7OQ1

晚餐

109Please respect copyright.ＰＥＮＡＮＡN6yoyzMtko

豆腐 150 g

109Please respect copyright.ＰＥＮＡＮＡLggiIkjYlM

青菜 200 g

109Please respect copyright.ＰＥＮＡＮＡgBDOdEDS8p

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡBPyPKV6rC0

🟢 Day 4

109Please respect copyright.ＰＥＮＡＮＡo0X7NEmu8e

早餐

109Please respect copyright.ＰＥＮＡＮＡsI73VbrbPx

無糖豆漿

109Please respect copyright.ＰＥＮＡＮＡo08owp99b6

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡ9b0sxgujN1

核桃 4–5 片

109Please respect copyright.ＰＥＮＡＮＡO7q1lU9hNE

109Please respect copyright.ＰＥＮＡＮＡvl7gd8F4Sr

午餐

109Please respect copyright.ＰＥＮＡＮＡU7Rms4Iaif

雞胸肉 120 g

109Please respect copyright.ＰＥＮＡＮＡmTOiEODGIc

高麗菜 250 g

109Please respect copyright.ＰＥＮＡＮＡ7Upyo6Aiyg

空心菜 150 g

109Please respect copyright.ＰＥＮＡＮＡ8Q5fGps7IA

醬油 1 茶匙

109Please respect copyright.ＰＥＮＡＮＡibKijIh58O

109Please respect copyright.ＰＥＮＡＮＡDMEcZ9nYnI

晚餐

109Please respect copyright.ＰＥＮＡＮＡnemQemn42P

炒蛋 1 顆

109Please respect copyright.ＰＥＮＡＮＡVlOKdJz8Q0

青菜 200 g

109Please respect copyright.ＰＥＮＡＮＡGnzeZ0ErRo

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡKSAmyxfQkI

🟢 Day 5

109Please respect copyright.ＰＥＮＡＮＡz8lu6kW28u

早餐

109Please respect copyright.ＰＥＮＡＮＡdB4d9IrDjU

糖飲 50 g

109Please respect copyright.ＰＥＮＡＮＡbmjFseqZqp

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡkpuypdg0za

豆乾 1 片

109Please respect copyright.ＰＥＮＡＮＡfH1jpHFiTc

109Please respect copyright.ＰＥＮＡＮＡmsea5Midz1

午餐

109Please respect copyright.ＰＥＮＡＮＡB7SLrFCwgG

吳郭魚 180 g

109Please respect copyright.ＰＥＮＡＮＡsGnm8vPjI5

高麗菜 250 g

109Please respect copyright.ＰＥＮＡＮＡDyyrQBp9vN

地瓜葉 150 g

109Please respect copyright.ＰＥＮＡＮＡBnlrAsKuwk

調味鈉控制 300–400 mg

109Please respect copyright.ＰＥＮＡＮＡLYEL2HISq2

109Please respect copyright.ＰＥＮＡＮＡcJN0A1qbEl

晚餐

109Please respect copyright.ＰＥＮＡＮＡbxstuYJh83

豆腐 150 g

109Please respect copyright.ＰＥＮＡＮＡWcCO6d1ReY

青菜 200 g

109Please respect copyright.ＰＥＮＡＮＡRc0fyNLKe0

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡxE9cv2X523

109Please respect copyright.ＰＥＮＡＮＡdhPCCu4Kti

🟢 Day 6

109Please respect copyright.ＰＥＮＡＮＡe2d4kmjrYj

早餐

109Please respect copyright.ＰＥＮＡＮＡqOXpGo2VB3

無糖豆漿 / 糖飲 20–30 g

109Please respect copyright.ＰＥＮＡＮＡrX98qo547i

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡNvLN2l0kBI

蛋 1 顆

109Please respect copyright.ＰＥＮＡＮＡBWPeXBxJLy

109Please respect copyright.ＰＥＮＡＮＡF36iFwkkhE

午餐

109Please respect copyright.ＰＥＮＡＮＡPl7t5rDg0q

雞里肌 120 g

109Please respect copyright.ＰＥＮＡＮＡeudP0i3sB8

青菜 300 g

109Please respect copyright.ＰＥＮＡＮＡozkrFdEVus

醬油 ¼ 湯匙（250 mg 鈉）

109Please respect copyright.ＰＥＮＡＮＡRFGvGRoIEG

109Please respect copyright.ＰＥＮＡＮＡJObebub70r

晚餐

109Please respect copyright.ＰＥＮＡＮＡFtBzjsQrN1

豆乾 1–2 片

109Please respect copyright.ＰＥＮＡＮＡigQeHq6j94

青菜 200 g

109Please respect copyright.ＰＥＮＡＮＡlAqkCqkX8P

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡNjcWWf2297

核桃 4–5 片

109Please respect copyright.ＰＥＮＡＮＡV7zFpxPTT4

109Please respect copyright.ＰＥＮＡＮＡhPCMkcm2lC

🟢 Day 7

109Please respect copyright.ＰＥＮＡＮＡTsPaYbbrT5

早餐

109Please respect copyright.ＰＥＮＡＮＡM7rR2Ft2H7

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡeklF9MwFCs

蛋 1 顆

109Please respect copyright.ＰＥＮＡＮＡ9rx13AcRDN

豆乾 1 片

109Please respect copyright.ＰＥＮＡＮＡsaYfVjoGet

糖飲 20–40 g

109Please respect copyright.ＰＥＮＡＮＡBUXiZCp8p0

109Please respect copyright.ＰＥＮＡＮＡLdN5iFyCyu

午餐

109Please respect copyright.ＰＥＮＡＮＡYPsJN6VPjo

吳郭魚 150–180 g

109Please respect copyright.ＰＥＮＡＮＡkGpZDNfTh9

高麗菜 300 g

109Please respect copyright.ＰＥＮＡＮＡVWJI0qOe0k

地瓜葉 150 g

109Please respect copyright.ＰＥＮＡＮＡ5BEZCQEvly

醬油少量

109Please respect copyright.ＰＥＮＡＮＡvh4nYxFpLN

109Please respect copyright.ＰＥＮＡＮＡgPbTVVCda4

晚餐

109Please respect copyright.ＰＥＮＡＮＡinnyaNdAFL

豆腐或蒸蛋

109Please respect copyright.ＰＥＮＡＮＡqw8Jn49sBV

青菜 200 g

109Please respect copyright.ＰＥＮＡＮＡOTfe3Yfrz0

水果 200 g

109Please respect copyright.ＰＥＮＡＮＡfKsjZCiBJ4

核桃 4–5 片

109Please respect copyright.ＰＥＮＡＮＡMeYKSu8SyH

🟣 這樣吃一個月的效果（實際經驗 + 科學）

109Please respect copyright.ＰＥＮＡＮＡZLxLmgvSQS

📌 血壓：下降 6–12 mmHg（鈉降低 + 體重下降 + 水分下降）

📌 腰圍：減 3–7 公分

📌 體重：減 1.5–3 公斤

📌 血糖：穩定在 90–110

📌 三酸甘油脂下降（含糖飲限制在 50 g 起巨大效果）

109Please respect copyright.ＰＥＮＡＮＡbBNSlAYkcn

這是很多 60+ 大叔實際一個月的結果，而且是「不痛苦、做得到」的版本。

109Please respect copyright.ＰＥＮＡＮＡ0hA5brbgo6

🔵 想讓效果更好？（不運動也行）

109Please respect copyright.ＰＥＮＡＮＡQtl1TWUcqw

我再給你一個 bonus：

109Please respect copyright.ＰＥＮＡＮＡRoSvhbS1ie

👉 飯後 10–15 分鐘散步

就算在家走一走也可以。

109Please respect copyright.ＰＥＮＡＮＡczQYjhenf9

這個小動作 ↓

109Please respect copyright.ＰＥＮＡＮＡwiv42pRxVK

降血糖

109Please respect copyright.ＰＥＮＡＮＡ69bRyvip7A

降血壓

109Please respect copyright.ＰＥＮＡＮＡT5lsTOR9mJ

降三酸甘油脂

109Please respect copyright.ＰＥＮＡＮＡR37cFVycNI

降內臟脂肪

109Please respect copyright.ＰＥＮＡＮＡUGf0lAD2hK

提升胰島素敏感度

109Please respect copyright.ＰＥＮＡＮＡziwSXvb45V

109Please respect copyright.ＰＥＮＡＮＡeicDWuN0im

完全免運動，超級有效。

109Please respect copyright.ＰＥＮＡＮＡgqDFVirzuo

216.73.216.67

ns216.73.216.67da2
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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: 685,272
Total reading time: 2,284 Minutes
飲食 健康 膳食計劃 成本控制
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