/story/199496/用ai教你做膳食計劃/issue/325
用AI教你做膳食計劃 - 先控最難控的磷，重新檢視！！（一）我的每日吃法：康家版 | 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 #325
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 #325
先控最難控的磷，重新檢視！！（一）我的每日吃法：康家版
No Plagiarism!qxNBUDcdxhM91MaXS0oqposted on PＥNAＮＡ 64Please respect copyright.ＰＥＮＡＮＡ8mtnzymS0S

康家午晚餐：白澱粉飯麵，一餐各一碗熟重150g，一天下來300g，等於150g生重，每100g熱量約360大卡，150g差不多540卡！540÷4（一克碳水4卡）=碳水135！均標！！磷約240g

64Please respect copyright.ＰＥＮＡＮＡr4TatoKKw5

康家主菜+1.5個拳頭菜，蛋白質抓20g

上述米麵的蛋白質抓15公克，康家2餐蛋白質35！蛋白質熱量大約140+油20g大約180=320卡，菜的部份大約60~100g重，大約130卡，一天下來康家熱量差不多1000卡！磷大約240

64Please respect copyright.ＰＥＮＡＮＡxelmXWa6tj

主成份總磷480、總熱量1000、蛋白質35、鉀微量、鈉小於1000、鈣75、碳水160、脂肪20

64Please respect copyright.ＰＥＮＡＮＡSHJRvCfqvm

額外的營養補充（午點1+150g芭樂）：

1、賀寶芙營養混合蛋白飲料1份（25g）：蛋白質9、碳水13、熱量88、鈣250、鉀184、磷180、鈉90、纖維2

64Please respect copyright.ＰＥＮＡＮＡ21kNyVj8PV

2、（夜點1+150g芭樂）

紅牛低脂高鈣奶粉半份（20g）：

蛋白質4、碳水11、熱量69、鈣240、鉀160、磷110、鈉37、脂肪1（建議換成超高鈣廠牌）

64Please respect copyright.ＰＥＮＡＮＡgE5JSb2Vdf

加2匙（25g）無糖杏仁粉：

蛋白質4、碳水10、脂肪10、熱量135、磷200、鉀85、鈣25、鈉14、纖維2

64Please respect copyright.ＰＥＮＡＮＡ4GIjS4uUlm

加芭樂300g拆兩半吃，鉀1880、磷76、蛋白質3、熱量200、碳水30、鈣50、纖維13

64Please respect copyright.ＰＥＮＡＮＡ3RA2RPbpBF

營養補充品與水果總和：

64Please respect copyright.ＰＥＮＡＮＡk4puIH8ZB0

總熱量：492

總磷：566；

總蛋白：20

總碳水：64

總脂肪：大約10

總鈣：565

總纖維：17

總鉀：2310

總鈉：146

64Please respect copyright.ＰＥＮＡＮＡeewu9K5oaP

一天下來，總計：

熱量：大約1500

蛋白質：55

鈉：小於1500大於500

鉀：小於2500大於2000（芭樂是主力）

磷：1046

鈣：640（建議奶粉換超高鈣品牌）

脂肪：30~50

碳水：224

纖維：大約20

64Please respect copyright.ＰＥＮＡＮＡxDGpS5LOzZ

成本控制：

64Please respect copyright.ＰＥＮＡＮＡOHYZRgWFZB

牛奶一個月只喝1/4瓶：200元

杏仁粉：400

發泡錠：鈉錠或鉀錠各+400：鈉小於2000、鉀小於3000！；一個月400

營養粉：2000元

芭樂一顆35元3顆100；

總計：4000元！

64Please respect copyright.ＰＥＮＡＮＡkLJe8AZhEe

康家搭伙食：6500

健國保：1200

日用品：含手機網路：1100

車費：1200

64Please respect copyright.ＰＥＮＡＮＡhK6EqkqdVM

共14000+儲蓄2000=16000

64Please respect copyright.ＰＥＮＡＮＡmQp0U2cDVW

每天做4小時清潔半天班：時薪200×4=800×22天（見紅休）=17600！達標！

64Please respect copyright.ＰＥＮＡＮＡ6E72ijEdk3

64Please respect copyright.ＰＥＮＡＮＡmIsyZHoJnQ

64Please respect copyright.ＰＥＮＡＮＡqTIYIistnT

64Please respect copyright.ＰＥＮＡＮＡNdL1P7Eumf

64Please respect copyright.ＰＥＮＡＮＡllAz7Pgz2R

64Please respect copyright.ＰＥＮＡＮＡUPAAKUMXRH
64Please respect copyright.ＰＥＮＡＮＡp6duQwWtDS

216.73.217.39

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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jun 27, 2026
Total word count: 667,066
Total reading time: 2,224 Minutes
飲食 健康 膳食計劃 成本控制
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