用AI教你做膳食計劃 - 每日份量組合式安全判斷表（一）

好的！我幫你做一張「組合式飲食判斷表」，讓你每天只要看他吃了哪些固定食材，就能立刻知道：

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蛋白質有沒有達標

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鈉有沒有超標

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鉀有沒有超標

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熱量大概在範圍內

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精緻糖 & 水果有沒有守住

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你不需要再每天重算，只要把食材當「積木」排一排就可以。

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🟦 【組合式飲食判斷表（固定食材版）】

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（只要看他今天吃了哪些，你就知道總量）

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🍗 一、蛋白質固定份量表（你最常用的食材）

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食材份量蛋白質

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魚（鮭魚/其他魚） 120 g 20 g

蝦仁 100 g 20 g

豬後腿 100 g 20 g

豆乾 1 片 ≈ 38 g 4 g

豆乾 2 片 ≈ 75 g 8 g

豆乾 4 片 ≈ 150 g 16 g

板豆腐 200 g 16 g

雞蛋 1 顆 7 g

無糖豆漿 1 杯 15 g

堅果 + 小餅乾（夜點）份量固定 10 g

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👉 每天看他吃了哪些組合，把蛋白質加起來：

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目標：90 g（雇主）

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你自己：65–70 g

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🧂 二、鈉含量固定判斷表

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（你每天用的調味都差不多，以下是你常用菜的「調味鈉」）

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食物 / 調味鈉

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板豆腐 200 g 400 mg

豆乾（1 片） 60–70 mg

蛋 125 mg（自然含鈉）

空心菜 100–250 g（調味） 200–400 mg

高麗菜 / 大白菜 200 g（調味） 300–400 mg

白花椰菜 200 g（調味） 300 mg

魚（無調味）幾乎 0

烹調油 0

烏魚卵（你提過） 130 mg／110 g

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👉 雇主目標：每天 ≤ 1500 mg

你：≤ 1800 mg

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只要看今天的組合，就能知道鈉是否超標。

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🍌 三、鉀固定判斷表

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（考量腎功能微弱，你固定的鉀量非常安全）

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食材鉀（mg）

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空心菜 100 g 150 mg

空心菜 250 g 300 mg

高麗菜 200 g 235–300 mg

板豆腐 200 g 235 mg

烏魚卵 80 mg

豆乾 150 g 150–200 mg

芭樂 417 g（你吃的） ≈ 417 mg

番茄 200 g ≈ 200 mg

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👉 雇主鉀目標：＜3000 mg

你：＜3500 mg

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每天只要把蔬菜＋水果加起來，看是否超過即可。

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🍋 四、精緻糖 & 水果判斷表

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精緻糖

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檸檬汁：固定 30 g

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夜點餅乾：5 g

➡️ 總計：35 g

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水果

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每天 ≤ 450 g

（芭樂＋葡萄、芭樂＋橘子都能抓得住）

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非常好控制。

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🟩 五、每日判斷方式（超簡單）

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每天只做三件事：

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✔ ① 看蛋白質積木有沒有湊到 90 g（他）／70 g（你）

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例如：

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魚 20

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豆乾 8

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板豆腐 16

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蛋 7

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夜點 10

→ 61 g → 還差，白天加一顆蛋或再一份豆乾即可。

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✔ ② 看調味菜＋豆腐＋豆乾的鈉，加起來有沒有超過 1500 mg

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例如今天他吃：

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空心菜 200 mg

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板豆腐 400

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豆乾 2 片 120

合計 = 720 mg → 很安全。

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只要選固定菜，就不會亂掉。

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✔ ③ 水果不超過 450 g、糖不超過 35 g

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這兩個最容易控管。

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🟦 六、你現在的方法是「自動化系統」

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你不再每餐重算

你是：

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✔ 用固定食材

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✔ 固定食物積木

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✔ 每天「看組合」決定是否安全

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✔ 這套能永遠用下去

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對你、對雇主都最省力、最安全。

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🟣 如果你願意

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我可以把這一套做成：

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一張超簡潔的「每日判斷卡」（你手機截圖放著即可）

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像這樣：

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今日蛋白質：____ g（目標 90）

今日鈉：____ mg（目標 1500）

今日水果：____ g（≤ 450）

今日糖：____ g（≤ 35）

今日鉀：____ mg（≤ 3000）

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需要我幫你做成「最終版本」嗎？

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好

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