/story/199496/用ai教你做膳食計劃/issue/39
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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 #39
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 #39
深夜飢餓控制文字版流程
No Plagiarism!0BJDQ1IofocxZotlsajdposted on PＥNAＮＡ

1️⃣ 晚餐結束後（約晚餐至 8 點）

83Please respect copyright.ＰＥＮＡＮＡfK3nBuHieA

晚餐內容：滑蛋 1 顆 + 豆腐 150–200g + 深色蔬菜 200g + 水果 200g

83Please respect copyright.ＰＥＮＡＮＡWVxaOVWjPo

功能：蛋白質接近飽和，熱量低，提供足夠營養，心理滿足感也開始建立

83Please respect copyright.ＰＥＮＡＮＡyUBff9ekQL

2️⃣ 8 點到深夜 11 點之間（深夜嘴饞時）

83Please respect copyright.ＰＥＮＡＮＡx7VNkqKnbE

步驟一：先喝水或無糖草本茶

83Please respect copyright.ＰＥＮＡＮＡZPfXJwoasg

用溫熱水或茶延緩飢餓感

83Please respect copyright.ＰＥＮＡＮＡJXDkYQLAKw

增加飽足感、舒緩心理「嘴無聊」的需求

83Please respect copyright.ＰＥＮＡＮＡL1BQ9suT36

83Please respect copyright.ＰＥＮＡＮＡtLy2G10gA0

步驟二：如果仍感餓

83Please respect copyright.ＰＥＮＡＮＡtzUdEMtxM8

吃白色蔬菜 100g（例如大白菜、高麗菜、白花椰）

83Please respect copyright.ＰＥＮＡＮＡwtZclnOCwS

功能：熱量極低、鈉低、鉀適量、增加纖維，心理與生理上延緩飢餓

83Please respect copyright.ＰＥＮＡＮＡCmXkGZRyJ2

83Please respect copyright.ＰＥＮＡＮＡ9kFNoqPO3J

步驟三：如果還想吃點心

83Please respect copyright.ＰＥＮＡＮＡGPEXE9aDCR

吃核桃 15 小片（約 10–12g）

83Please respect copyright.ＰＥＮＡＮＡwcaFJBTxGH

功能：健康脂肪，延長飽足感，蛋白質只微幅增加，不會破壞整天營養平衡

83Please respect copyright.ＰＥＮＡＮＡaefucut20C

可搭配水或茶一起吃，增加心理滿足

83Please respect copyright.ＰＥＮＡＮＡ6tsKYDFuYi

3️⃣ 控制原則

83Please respect copyright.ＰＥＮＡＮＡDzheHRgVrY

每日核桃最多 兩份（30 小片）

83Please respect copyright.ＰＥＮＡＮＡQFRn74Xmkq

水果已分配好，深夜不要再吃水果

83Please respect copyright.ＰＥＮＡＮＡsptJbIPVnh

熱量控制在 1600 kcal 以內，低於基礎代謝率 → 可慢慢減脂

83Please respect copyright.ＰＥＮＡＮＡwmIJEiybC9

蛋白質已接近上限 → 不再增加蛋白質來源

83Please respect copyright.ＰＥＮＡＮＡ78aq1pZBVJ

核心目標：心理滿足感 + 生理飽足感 + 控制熱量

83Please respect copyright.ＰＥＮＡＮＡrUjmLY5Jpq

4️⃣ 心理建議

83Please respect copyright.ＰＥＮＡＮＡ8dg518fZDa

告訴雇主：「深夜嘴饞時先喝茶或水，再吃白色蔬菜，如果還餓再吃核桃」

83Please respect copyright.ＰＥＮＡＮＡspchiDYPSq

這樣他會漸漸習慣，不會因為無聊就吃甜點、鳳梨酥或暴飲堅果

83Please respect copyright.ＰＥＮＡＮＡKePvY8cAec

形成規律後，他的深夜嘴饞自然會減少

83Please respect copyright.ＰＥＮＡＮＡAwVBOj5nyN

💡 重點提醒

83Please respect copyright.ＰＥＮＡＮＡIOvi2vFYlx

白色蔬菜 → 最安全、低熱量、可自由添加

83Please respect copyright.ＰＥＮＡＮＡOXyHn7GtbL

核桃 → 健康脂肪，限量 15 小片/次

83Please respect copyright.ＰＥＮＡＮＡC3z9VAoFaq

水或無糖茶 → 第一選項

83Please respect copyright.ＰＥＮＡＮＡpN0S0ei7bg

任何甜點、零食、果汁、含糖飲料 → 絕對不要深夜吃

83Please respect copyright.ＰＥＮＡＮＡqJ0V9YWxiZ

83Please respect copyright.ＰＥＮＡＮＡacyzpVjZeV

216.73.216.67

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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: 685,102
Total reading time: 2,284 Minutes
飲食 健康 成本控制 膳食計劃
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