用AI教你做膳食計劃 - 我教你做膳食計畫（四）到底要怎麼吃？黃先生的膳食計畫總結！

結論：

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這份膳食計畫（針對我的雇主，黃先生，64 歲、80 kg、不運動、BMR ≈ 1650 kcal）：

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1️⃣ 早上 10:00–11:00

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內容選項：

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空心菜 250 g（油 8 g）：鈉 540 mg、熱量 120 kcal、鉀 1171 mg、鈣 240 mg

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豆乾 3 片（或豆腐）：鈉 500 mg、熱量 250 kcal、蛋白質 20 g、鈣 828 mg

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水果 1/2 斤（鉀約 800 mg、熱量 150 kcal）

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豆漿 1 杯（可選）：熱量 220 kcal、蛋白質 9 g、鈣 50 mg、糖 20 g

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✅ 評估

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蛋白質來源：豆乾 + 豆漿 → 約 29 g

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鈉：540 + 500 = 1040 mg（未加其他調味）

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鉀：1171 + 800 = 1971 mg

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熱量：120 + 250 + 150 ≈ 520 kcal

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鈣：240 + 828 = 1068 mg

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2️⃣ 下午 16:00

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內容選項：

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地瓜葉 200 g：鈉 372 mg、鉀 1555 mg、鈣 435 mg、熱量 140 kcal

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鮭魚 1/4（68 g）：熱量 142 kcal、蛋白質 20 g、鉀 363 mg、鈉 60 mg

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蝦 4 尾 + 香蕉 1 根（香焦）：鈉 450 mg、蛋白質 24 g、熱量 330 kcal、鉀 965 mg、鈣 108 mg

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水果 1/2 斤（鉀 800 mg、熱量 150 kcal）

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✅ 評估

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蛋白質：鮭魚 20 + 蝦 24 = 44 g

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熱量：地瓜葉 140 + 鮭魚 142 + 蝦+香蕉 330 + 水果 150 ≈ 762 kcal

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鉀：地瓜葉 1555 + 鮭魚 363 + 蝦+香蕉 965 + 水果 800 ≈ 3683 mg

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鈣：地瓜葉 435 + 鮭魚 0 + 蝦+香蕉 108 ≈ 543 mg

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鈉：372 + 60 + 450 ≈ 882 mg

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3️⃣ 晚上 21:00

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水煮蛋 2 顆：蛋白質 14 g、鈉 140 mg、鉀 140 mg、熱量 140 kcal、鈣 100 mg

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堅果 16 粒（核桃/綜合堅果）：蛋白質 5 g、鈉 0 mg、鉀 150 mg、熱量 250 kcal、鈣 25 mg

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✅ 評估

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蛋白質：14 + 5 = 19 g

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熱量：140 + 250 = 390 kcal

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鈉：140 mg

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鉀：140 + 150 = 290 mg

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鈣：100 + 25 = 125 mg

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4️⃣ 全日總計（大約）

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營養素早上下午晚上總計

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熱量 (kcal) 520 762 390 1672

蛋白質 (g) 29 44 19 92 g

鈉 (mg) 1040 882 140 2062

鉀 (mg) 1971 3683 290 5944

鈣 (mg) 1068 543 125 1736

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> 備註：我估的 1750 kcal 我的計算差不多，差異主要是烹調油量與水果重量估算。

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5️⃣ 評估

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1. 熱量：1670–1750 kcal

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BMR 1650 kcal → TDEE 久坐約 1980 kcal

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熱量略低，屬於安全輕微熱量赤字 → 體重維持或慢慢下降

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2. 蛋白質：92 g

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80 kg × 1.15 g/kg ≈ 92 g → 完全足夠

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3. 鈉：2062 mg

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成人每日建議上限 2300 mg → 尚可

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4. 鉀：5944 mg

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成人每日建議上限 6000 mg → 剛好

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5. 鈣：1736 mg → 足夠

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✅ 總結

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蛋白質足夠

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熱量略低於 TDEE → 體重應該維持或慢慢下降

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鈉、鉀、鈣都在安全範圍

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整體膳食均衡、營養充足

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