/story/199496/用ai教你做膳食計劃/issue/82
用AI教你做膳食計劃 - 今天目前吃了... | Penana
arrow_back
用AI教你做膳食計劃
more_vert
  • info_outline Info
  • toc Table of Contents
  • share Share
  • format_color_text Display Settings
  • exposure_plus_1 Recommend
  • coins Sponsor
  • report_problem Report
  • account_circle Login
share bookmark_border file_download
info_outline
format_color_text
toc
comment 0
exposure_plus_1
coins
Search stories, writers or societies
Show More Tags
Continue ReadingClear All
More
What Others Are ReadingRefresh
See more results for ""
X
Never miss what's happening on Penana!
Turn on notifications
Later
用AI教你做膳食計劃
ISSUE #82
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 #82
今天目前吃了...
No Plagiarism!avPhrK94CG6VjtDLIe0uposted on PＥNAＮＡ

炒空心菜250（調味鈉400、調味鉀300、油10g）

高麗菜250（油8g、調味鈉400、調味鉀300）

70Please respect copyright.ＰＥＮＡＮＡcYLKnmBcnG

今天打算給他吃：

鮭魚150g（無調味）

魚油炒豆乾120g（調味鈉125）

滑蛋×1（油5g，無調味）

70Please respect copyright.ＰＥＮＡＮＡOQTq0hy3ph

白花椰菜300g

(油5g、調味鈉300、調味鉀160）

煎豆腐200g（油10g、調味鈉300、調味鉀200）

70Please respect copyright.ＰＥＮＡＮＡSmgcctPTtD

葡萄200g、草莓125g

深夜小餅干（熱量123、糖5、蛋白質5、鈉138）

飲料三分之二杯250cc糖24

請問這樣是多少

70Please respect copyright.ＰＥＮＡＮＡMCBgLz5dZi

好，我立刻幫你把 全日累計（到深夜小餅乾＋飲料都算進去） 全部統一算清楚。

以下所有數值都依照你提供的資訊＋我補上標準營養資料。

70Please respect copyright.ＰＥＮＡＮＡOpB9Uwa6G6

我會把：

鈉、鉀、蛋白質、油脂、熱量、糖 全部一次算完。

70Please respect copyright.ＰＥＮＡＮＡigr4oLJNmM

70Please respect copyright.ＰＥＮＡＮＡZ89BiqpF6o

---

70Please respect copyright.ＰＥＮＡＮＡg5MXbg1Hn4

✅ 一、你提供的數據（完整重算）

70Please respect copyright.ＰＥＮＡＮＡOlvtydhoel

我把每一項照你的數字累計：

70Please respect copyright.ＰＥＮＡＮＡ7vn7yxhJ9R

70Please respect copyright.ＰＥＮＡＮＡGqBZGGWmw1

---

70Please respect copyright.ＰＥＮＡＮＡXrO3bgw0cR

🥬 已吃 – 蔬菜區

70Please respect copyright.ＰＥＮＡＮＡEubXXA7J6u

1. 炒空心菜 250g

70Please respect copyright.ＰＥＮＡＮＡm2lGqMNPqS

鈉：400

70Please respect copyright.ＰＥＮＡＮＡaAlGthN2KZ

鉀：300

70Please respect copyright.ＰＥＮＡＮＡkY34ipBDaL

油：10

70Please respect copyright.ＰＥＮＡＮＡ2eVQ8rZVP0

熱量：約 80（估）

70Please respect copyright.ＰＥＮＡＮＡd0FLEoftgk

70Please respect copyright.ＰＥＮＡＮＡUaIJpyJBbR

2. 高麗菜 250g

70Please respect copyright.ＰＥＮＡＮＡRy6CXZ8dGc

鈉：400

70Please respect copyright.ＰＥＮＡＮＡZpyBY7NmXa

鉀：300

70Please respect copyright.ＰＥＮＡＮＡp4klJamppF

油：8

70Please respect copyright.ＰＥＮＡＮＡZFjhnhNqnm

熱量：約 70（估）

70Please respect copyright.ＰＥＮＡＮＡKf5G9mAd37

70Please respect copyright.ＰＥＮＡＮＡzJ0GRAajVt

70Please respect copyright.ＰＥＮＡＮＡEYgvU42qLJ

---

70Please respect copyright.ＰＥＮＡＮＡn0v9QdwK7N

🍣 準備吃 – 蛋白質主餐

70Please respect copyright.ＰＥＮＡＮＡ6vtlnqAOq6

3. 鮭魚 150g（無調味）

70Please respect copyright.ＰＥＮＡＮＡYzMhUx5Aan

蛋白質：30g

70Please respect copyright.ＰＥＮＡＮＡrOe9MEjVuS

鈉：56mg

70Please respect copyright.ＰＥＮＡＮＡC5EG2VINZI

油脂：10g（鮭魚天然脂肪）

70Please respect copyright.ＰＥＮＡＮＡ17viuv3LUn

鉀：450mg（鮭魚本身）

70Please respect copyright.ＰＥＮＡＮＡscA46RAVH3

熱量：約 276 kcal

70Please respect copyright.ＰＥＮＡＮＡM95ytzeKes

70Please respect copyright.ＰＥＮＡＮＡgMkvRBQFPc

4. 魚油炒豆乾 120g（鈉125）

70Please respect copyright.ＰＥＮＡＮＡJv9mGqUsnj

鈉：125

70Please respect copyright.ＰＥＮＡＮＡ3BPbPekHWY

油：5

70Please respect copyright.ＰＥＮＡＮＡGdPW9cMmOO

蛋白質：約 12g

70Please respect copyright.ＰＥＮＡＮＡY24tNTB0wc

熱量：約 150 kcal

70Please respect copyright.ＰＥＮＡＮＡk22pkl2NJV

鉀：約 150（估）

70Please respect copyright.ＰＥＮＡＮＡYIzhx67cF8

70Please respect copyright.ＰＥＮＡＮＡWnNtwvy12K

5. 滑蛋（1顆，油5g）

70Please respect copyright.ＰＥＮＡＮＡUjKsCV9si0

蛋白質：7g

70Please respect copyright.ＰＥＮＡＮＡzLH0VPG4Ir

鈉：60mg（雞蛋本身）

70Please respect copyright.ＰＥＮＡＮＡbcnWsHZmmt

油：5g

70Please respect copyright.ＰＥＮＡＮＡYrT6TDveYz

熱量：90 kcal

70Please respect copyright.ＰＥＮＡＮＡPBYkZw7XAw

鉀：60mg

70Please respect copyright.ＰＥＮＡＮＡEeEPX59dwy

70Please respect copyright.ＰＥＮＡＮＡ1QPlDfiCS9

6. 煎豆腐 200g（油10，鈉300）

70Please respect copyright.ＰＥＮＡＮＡ6zim5KQ1Fg

蛋白質：約 16g

70Please respect copyright.ＰＥＮＡＮＡoFZpdVKfw8

鈉：300

70Please respect copyright.ＰＥＮＡＮＡs303a0QOXc

鉀：200

70Please respect copyright.ＰＥＮＡＮＡ5rfDCffXFF

油：10g

70Please respect copyright.ＰＥＮＡＮＡcAiJEPalTv

熱量：約 190 kcal

70Please respect copyright.ＰＥＮＡＮＡWMqcRdrKeb

70Please respect copyright.ＰＥＮＡＮＡ5SYPZaV6PT

70Please respect copyright.ＰＥＮＡＮＡll6vb7w9Jz

---

70Please respect copyright.ＰＥＮＡＮＡDTAwed6bEA

🥦 蔬菜（第二輪）

70Please respect copyright.ＰＥＮＡＮＡyV171e1Ul4

7. 白花椰菜 300g

70Please respect copyright.ＰＥＮＡＮＡsDpnGrCUu7

鈉：300

70Please respect copyright.ＰＥＮＡＮＡQfEw4XaXbA

鉀：160

70Please respect copyright.ＰＥＮＡＮＡbUSnpZXkbb

油：5

70Please respect copyright.ＰＥＮＡＮＡ50q6j5xdiQ

熱量：60 kcal

70Please respect copyright.ＰＥＮＡＮＡcM8CKiOwdA

70Please respect copyright.ＰＥＮＡＮＡVPFN5xnW2l

70Please respect copyright.ＰＥＮＡＮＡBFAal6LatG

---

70Please respect copyright.ＰＥＮＡＮＡtQrKB9oKRT

🍓 水果

70Please respect copyright.ＰＥＮＡＮＡ7c1YO5QAyg

8. 葡萄 200g

70Please respect copyright.ＰＥＮＡＮＡZwMZIMR7nM

鉀：270

70Please respect copyright.ＰＥＮＡＮＡkJdJ9JoFEE

熱量：140

70Please respect copyright.ＰＥＮＡＮＡMN0kdYXqgL

糖：30g

70Please respect copyright.ＰＥＮＡＮＡgV9Zc8t4Yg

70Please respect copyright.ＰＥＮＡＮＡPJPBfCuOHl

9. 草莓 125g

70Please respect copyright.ＰＥＮＡＮＡk4HDUxFaqR

鉀：200

70Please respect copyright.ＰＥＮＡＮＡcMUGE23V4U

熱量：40

70Please respect copyright.ＰＥＮＡＮＡkIXDoLd9h5

糖：8g

70Please respect copyright.ＰＥＮＡＮＡitufyeNwU1

70Please respect copyright.ＰＥＮＡＮＡOKJS5ThetY

70Please respect copyright.ＰＥＮＡＮＡ8rS4wzTWHf

---

70Please respect copyright.ＰＥＮＡＮＡQk0d8V7oBT

🍪 點心＋飲料

70Please respect copyright.ＰＥＮＡＮＡS8iz9j9lGO

10. 小餅乾

70Please respect copyright.ＰＥＮＡＮＡuCYNCETjWL

熱量：123

70Please respect copyright.ＰＥＮＡＮＡyu89TzWenK

糖：5

70Please respect copyright.ＰＥＮＡＮＡ3UjXZrPxca

鈉：138

70Please respect copyright.ＰＥＮＡＮＡdCJBKFyYBR

蛋白質：5

70Please respect copyright.ＰＥＮＡＮＡ3gNeMn5Jxu

70Please respect copyright.ＰＥＮＡＮＡBI0ZsfFiK3

11. 飲料 250cc 糖 24g

70Please respect copyright.ＰＥＮＡＮＡIsR6K16G0d

（鈉通常低，忽略不影響）

70Please respect copyright.ＰＥＮＡＮＡR4cwiObjXc

熱量：96 kcal（糖24×4）

70Please respect copyright.ＰＥＮＡＮＡyrh9CO5SrZ

70Please respect copyright.ＰＥＮＡＮＡLDyyNNYNHh

70Please respect copyright.ＰＥＮＡＮＡNUbEyxlD90

---

70Please respect copyright.ＰＥＮＡＮＡZAfOwQyowb

🧮 二、全日總計（全部合起來）

70Please respect copyright.ＰＥＮＡＮＡZ5fe8PA57K

以下是完整累積結果：

70Please respect copyright.ＰＥＮＡＮＡXna92GvB7x

⭐ 鈉 Na：

70Please respect copyright.ＰＥＮＡＮＡNEbgwo7oWT

400（空心菜）

70Please respect copyright.ＰＥＮＡＮＡ1WQBpFZiDQ

400（高麗菜）

70Please respect copyright.ＰＥＮＡＮＡnrAGyQii5H

56（鮭魚）

70Please respect copyright.ＰＥＮＡＮＡzPIjKSfeH7

125（豆乾）

70Please respect copyright.ＰＥＮＡＮＡTvFt21Ggdg

60（蛋）

70Please respect copyright.ＰＥＮＡＮＡ3YXdoTr2xW

300（煎豆腐）

70Please respect copyright.ＰＥＮＡＮＡn9RpRHDP90

300（白花椰菜）

70Please respect copyright.ＰＥＮＡＮＡpdNSMWB2AF

138（餅乾）

= 1,779 mg

70Please respect copyright.ＰＥＮＡＮＡfLOnST2sTH

70Please respect copyright.ＰＥＮＡＮＡRcNbMVqXjl

👉 非常漂亮！低於 2,000 mg 目標，完美。

70Please respect copyright.ＰＥＮＡＮＡw1mvw9zMDj

70Please respect copyright.ＰＥＮＡＮＡFFddL1ezKp

---

70Please respect copyright.ＰＥＮＡＮＡ1q5NzlT6Bv

⭐ 鉀 K：

70Please respect copyright.ＰＥＮＡＮＡwvitJZ46bp

300 + 300

70Please respect copyright.ＰＥＮＡＮＡLPac8E4oqF

450（鮭魚）

70Please respect copyright.ＰＥＮＡＮＡkxYEEJOUHe

150（豆乾）

70Please respect copyright.ＰＥＮＡＮＡrSr9F31IeB

60（蛋）

70Please respect copyright.ＰＥＮＡＮＡOuPz2VHZ8b

200（豆腐）

70Please respect copyright.ＰＥＮＡＮＡN7f5paivQB

160（白花椰菜）

70Please respect copyright.ＰＥＮＡＮＡIeNKystdMx

270（葡萄）

70Please respect copyright.ＰＥＮＡＮＡtXWATFvVBt

200（草莓）

= 2,090 mg

70Please respect copyright.ＰＥＮＡＮＡoWP3stdm01

70Please respect copyright.ＰＥＮＡＮＡbZqnd34LGo

👉 鉀非常安全，遠低於 4,500–5,000mg 普通人標準。

70Please respect copyright.ＰＥＮＡＮＡ49L4ReaWBM

70Please respect copyright.ＰＥＮＡＮＡvRFxyPeJ8H

---

70Please respect copyright.ＰＥＮＡＮＡmYszX4xm77

⭐ 蛋白質：

70Please respect copyright.ＰＥＮＡＮＡDhzBhOwo2Y

鮭魚 30

豆乾 12

蛋 7

豆腐 16

小餅乾 5

= 70 g

70Please respect copyright.ＰＥＮＡＮＡXO9q26nNzP

👉 蛋白質非常好！你成功讓他吃到「理想範圍」。

70Please respect copyright.ＰＥＮＡＮＡuz5AnplbVX

70Please respect copyright.ＰＥＮＡＮＡIuiWYrwhD2

---

70Please respect copyright.ＰＥＮＡＮＡDJv14BDZ1e

⭐ 油脂：

70Please respect copyright.ＰＥＮＡＮＡFvrfSmLzol

10（空心菜）

70Please respect copyright.ＰＥＮＡＮＡc5Y0kU3juK

8（高麗菜）

70Please respect copyright.ＰＥＮＡＮＡcBj2ZUBN5d

10（鮭魚天然油）

70Please respect copyright.ＰＥＮＡＮＡbNWPA9I7FN

5（豆乾）

70Please respect copyright.ＰＥＮＡＮＡsyhKfoiZYX

5（滑蛋）

70Please respect copyright.ＰＥＮＡＮＡXu5hiGhsFV

10（煎豆腐）

70Please respect copyright.ＰＥＮＡＮＡSl0TTHm9ON

5（花椰菜）

= 53 g

70Please respect copyright.ＰＥＮＡＮＡx4RnPixGTt

70Please respect copyright.ＰＥＮＡＮＡKij1arCeXZ

👉 稍微偏高，但沒有超標。

👉 主要來自「豆腐＋鮭魚＋蔬菜的油」。

70Please respect copyright.ＰＥＮＡＮＡZA9hVvgbmc

70Please respect copyright.ＰＥＮＡＮＡPim6BbCMVY

---

70Please respect copyright.ＰＥＮＡＮＡzBb5zx0bdH

⭐ 熱量：

70Please respect copyright.ＰＥＮＡＮＡPxtyGnsu9b

空心菜 80

70Please respect copyright.ＰＥＮＡＮＡoKbhJLczF7

高麗菜 70

70Please respect copyright.ＰＥＮＡＮＡKTOYhKKG5W

鮭魚 276

70Please respect copyright.ＰＥＮＡＮＡkMV9eRhzPy

豆乾 150

70Please respect copyright.ＰＥＮＡＮＡytl1afmlpL

蛋 90

70Please respect copyright.ＰＥＮＡＮＡ0VWvvM3vQu

煎豆腐 190

70Please respect copyright.ＰＥＮＡＮＡVSrEI7jaOB

白花椰菜 60

70Please respect copyright.ＰＥＮＡＮＡDXHejL07h3

葡萄 140

70Please respect copyright.ＰＥＮＡＮＡUhCNTMMR10

草莓 40

70Please respect copyright.ＰＥＮＡＮＡtJrO4sZzDW

餅乾 123

70Please respect copyright.ＰＥＮＡＮＡdsLLnXqD9S

飲料 96

= 1,315 kcal

70Please respect copyright.ＰＥＮＡＮＡr2bw4sFbqC

70Please respect copyright.ＰＥＮＡＮＡPOErfAw8A8

👉 熱量非常正常，不算高。

70Please respect copyright.ＰＥＮＡＮＡoYN6CQolHs

70Please respect copyright.ＰＥＮＡＮＡvPrWDicdh3

---

70Please respect copyright.ＰＥＮＡＮＡpIjt89lEKg

⭐ 糖：

70Please respect copyright.ＰＥＮＡＮＡyW3ItmtA5m

葡萄 30

草莓 8

餅乾 5

飲料 24

= 67 g

70Please respect copyright.ＰＥＮＡＮＡMhucQzk8rv

👉 糖略高，原因是 葡萄＋飲料，但一天一次還能接受。

70Please respect copyright.ＰＥＮＡＮＡAGlEQXkrb4

70Please respect copyright.ＰＥＮＡＮＡYHHY6PrHNi

---

70Please respect copyright.ＰＥＮＡＮＡvTwC4Nndbv

🟩 三、整體評語（你可以放心）

70Please respect copyright.ＰＥＮＡＮＡVDT5SjmeGB

✔ 鈉控制得超好（1,779mg）

✔ 蛋白質完美（70g）

✔ 鉀完全安全（2,090mg）

✔ 熱量適中，可以減腰圍

✔ 油脂偏高但可接受

✔ 糖偏高，但還在能接受區間

70Please respect copyright.ＰＥＮＡＮＡK2gRVpen6R

👉 今天算是非常成功的一天！

👉 比前幾天好多了，沒有任何會讓血壓暴衝的點。

70Please respect copyright.ＰＥＮＡＮＡCtk4CAszhy

70Please respect copyright.ＰＥＮＡＮＡagYQaAMCNo

---

70Please respect copyright.ＰＥＮＡＮＡmXO1dCUkTO

🟧 明天建議

70Please respect copyright.ＰＥＮＡＮＡ9Q9fpBGy0e

把「飲料 24g 糖」改為「無糖」

70Please respect copyright.ＰＥＮＡＮＡQ2YFSqYwDx

葡萄不要每天 200g，隔天改草莓 250g

70Please respect copyright.ＰＥＮＡＮＡ9tHby41DJ2

豆腐不要跟豆乾＋鮭魚一起吃，同天會累積油比較多

（今天本來太多蛋白質類，油也因此被推高）

216.73.216.253

ns216.73.216.253da2
Comments
BOOKMARK
+RECOMMEND
LIKES 0
READS 66
BOOKMARKS 0
campaign Request update 0
Sponsor
Login with Facebook or Sign up/Login to comment or bookmark!
< Prev Issue
Next Issue >
Click to load the next chapter
Be the first to like this issue!
X
X
Login first to show your name as a sponsor.

Pena Coins Credit Card

×
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 膳食計劃 成本控制
Report this story
×
×
Write down what you like about the story
×
Reading Theme:

Font Size:

Line Spacing:

Paragraph Spacing:

Load the next issue automatically


Reset to default

X
×
x
Proceed

x
Before You Publish
Please ensure your story does not contain illegal, hateful, inciting, or violence-promoting content, or any infringing, plagiarized, or spam material, and that it complies with Penana’s Terms of Use.
Penana reserves the right to remove any content that violates these rules or causes legal or community risk, and to suspend or terminate related accounts.
arrow_back
×

Select a reason:

×

Install this webapp for easier offline reading: tap and then Add to home screen.