/story/199496/用ai教你做膳食計劃/issue/438
用AI教你做膳食計劃 - 附錄（三十）我的飲食再優化（二）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 #438
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 #438
附錄（三十）我的飲食再優化（二）康家版
No Plagiarism!Hnk6YKIxg4p2XWLAy8x9posted on PＥNAＮＡ 50Please respect copyright.ＰＥＮＡＮＡGGNMJHvS0z

50Please respect copyright.ＰＥＮＡＮＡpQh0fOaCJh

早餐

無糖優酪乳

（熱量146、蛋白質8、碳水26、脂防2、鈣230）

水煮蛋1（鈉100）

50Please respect copyright.ＰＥＮＡＮＡ6a5gcMHtuz

午餐

紅牛全脂奶粉

（熱量153、蛋白質7、脂肪7.5、鈣270）

水煮蛋1（鈉100）

康家飯或麵200g

50Please respect copyright.ＰＥＮＡＮＡaQd4pBPpGE

晚餐

康家伙食但不要飯，只有菜跟肉

（熱量300、蛋白質20）

50Please respect copyright.ＰＥＮＡＮＡrvL41kaUjk

夜點

炒青菜200g

(油10、調味鈉500）

無糖優酪乳1瓶

（熱量146、蛋白質8、碳水26、鈣230）

50Please respect copyright.ＰＥＮＡＮＡCyMH0ASFfe

再餓，深夜3點：

紅牛全脂奶粉1杯

（熱量153、蛋白質7、脂肪7.5、鈣270）

50Please respect copyright.ＰＥＮＡＮＡyYFu0rbhn9

馬玉山蔬菜胚芽1包

（熱量135、蛋白質4、鈣116、鈉352）

50Please respect copyright.ＰＥＮＡＮＡ1jhA3faD7w

這樣熱量、蛋白質、碳水、脂肪、鈉、鉀、鈣、磷、纖維多少？

50Please respect copyright.ＰＥＮＡＮＡv50x9DpTdv

項目

約略總量

熱量

約 1380～1580 kcal

蛋白質

約 55～67 g

碳水化合物

約 115～145 g

脂肪

約 42～58 g

鈉

約 1300～2100 mg

鉀

約 1800～2800 mg

鈣

約 1150～1450 mg

磷

約 900～1250 mg

膳食纖維

約 10～18 g

50Please respect copyright.ＰＥＮＡＮＡDy8XvlYYfb

目前這版的整體評價

這版已經比你前面很多版本：

更平衡

更能長期執行

比較不像極端飲食

而且：

蛋白質有

鈣足夠

鈉下降

熱量合理

其實已經不錯。50Please respect copyright.ＰＥＮＡＮＡ0f9KGoxhgS

216.73.216.164

ns216.73.216.164da2
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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jun 20, 2026
Total word count: 645,008
Total reading time: 2,150 Minutes
飲食 健康 成本控制 膳食計劃
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