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用AI教你做膳食計劃 - 黃先生食材清單 | 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 #81
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 #81
黃先生食材清單
No Plagiarism!ysHHB51jb75OkFA8U8D2posted on PＥNAＮＡ

我來整理成 最新、完全符合黃先生口味的食材清單，不含豆漿粉、不含奶昔，只保留他真正會吃的。這樣你每天排菜單就可以完全放心了。

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🟢 黃先生可吃蛋白質類

81Please respect copyright.ＰＥＮＡＮＡRP8Bf6zpxH

魚類：吳郭魚、鱸魚、黃魚、靚魚、鮭魚（偶爾）

81Please respect copyright.ＰＥＮＡＮＡ2Z1yw6MjdC

份量建議：100–150g / 天

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81Please respect copyright.ＰＥＮＡＮＡAqGBRszGgu

海鮮類：蝦仁 90g、烏魚卵 40–60g、蛤蜊 60g、小卷 60–80g

81Please respect copyright.ＰＥＮＡＮＡocxRbawe9E

蛋類：水煮蛋 1 顆（最多 2 顆 / 天）

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豆製品：板豆腐 150–200g、豆乾 40–80g

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飲品：有糖豆漿 1 杯（糖 25–30g）

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81Please respect copyright.ＰＥＮＡＮＡqLocNLmfFL

🟢 蔬菜類（每天 600–800g）

81Please respect copyright.ＰＥＮＡＮＡi6ew3GHe6V

高麗菜、空心菜、白花椰菜、地瓜葉、茄子

81Please respect copyright.ＰＥＮＡＮＡjgUFLOOuYZ

調味建議：油 5g / 盤、鈉 300–333mg / 盤

81Please respect copyright.ＰＥＮＡＮＡRWsazLEZrp

川燙或水煮，倒掉水減鉀可控制鉀攝取

81Please respect copyright.ＰＥＮＡＮＡacjMP8TCMk

81Please respect copyright.ＰＥＮＡＮＡPlHWZItwAl

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🟢 水果類（每天上限 450g）

81Please respect copyright.ＰＥＮＡＮＡYs50nxKXPj

草莓、葡萄、橘子

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例如：草莓 250g + 葡萄 200g

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保持每天上限 450g，避免過量鉀與糖分

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81Please respect copyright.ＰＥＮＡＮＡwEHtMSTD8Q

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81Please respect copyright.ＰＥＮＡＮＡ3Pbn6ET0EM

🟢 飲品類

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草本茶、水無上限

81Please respect copyright.ＰＥＮＡＮＡjs894ttfoA

有糖豆漿 1 杯（糖量控制 25–30g）

81Please respect copyright.ＰＥＮＡＮＡ3mMz0o9vYW

酸梅汁/金桔檸檬限 250cc（糖量控制）

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🟢 點心 / 零食

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油條 1 根 / 次（偶爾）

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花生 10–15g / 次

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💡 補充說明

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1. 烏魚卵 160g 屬於高鈉、高膽固醇食物，偶爾吃一次沒問題，但不能天天。

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81Please respect copyright.ＰＥＮＡＮＡLLb0MZFyHI

2. 今天吃到高鹽或高膽固醇食物時，隔天就用這份清單安排「低鈉、低脂、低膽固醇」來補救。

81Please respect copyright.ＰＥＮＡＮＡiax9nzzU2T

81Please respect copyright.ＰＥＮＡＮＡK69ANZNmDJ

3. 這份清單就可以作為 每天可吃食材模板，你每天貼今天吃的東西給我，我可以直接算 鈉、鉀、蛋白質、油脂、熱量，完全不用你心算。

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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jul 12, 2026
Total word count: 682,125
Total reading time: 2,274 Minutes
飲食 健康 成本控制 膳食計劃
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