用AI教你做膳食計劃 - 鈉含量快速判別總表

我跟雇主常吃的食材裏，200g重何者鈉含量最高？是多少？

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好，直接幫你用你們「常吃的食材」來比，條件統一：可食部 200 g、無額外調味。我會順便點出「為什麼它會最高」，讓你之後一眼就能判斷。

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✅ 200 g 裡「鈉含量最高」的是誰？

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🥇 麵腸（加工豆製品）

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鈉：約 900～1,400 mg / 200 g

一條70g食材本身500+調味250（3cc醬油3cc蠔油）=約800！

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🔴 冠軍，沒有之一

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原因：

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製作過程本來就加鹽

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即使「沒再調味」，本體就高鈉

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👉 你之前算的數字其實一點都不誇張

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🥈 烏魚卵（生、未調味）

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鈉：約 600～800 mg / 200 g

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即使不是市售加工烏魚子，天然就偏高

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原因：

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魚卵本身礦物質密集

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天然滲透鈉就不少

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一條180g，調味味精2匙250=抓大約1000

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👉 所以你之前懷疑「怎麼生的也這麼高」是對的

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🥉 蝦仁（新鮮、未泡藥）

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鈉：約 300～400 mg / 200 g

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海鮮天然鈉就比魚肉高

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若是泡過磷酸鹽的，會再往上飆（但你通常避開）

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100g+調味味精三分之二匙小於300計

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⬇️ 明顯低很多的一群（給你安心用）

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🐟 魚肉類（鮭魚、吳郭魚）

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約 90～150 mg / 200 g

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✔ 很安全

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✔ 蛋白質效率高

120g不調味，以100計

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🥚 雞蛋（約 3 顆 = 200 g）

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約 250～280 mg

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✔ 可天天吃，不是鈉炸彈

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1顆不調味，以100計！

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🥬 蔬菜類（空心菜、地瓜葉、高麗菜、白花椰菜）

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約 40～120 mg / 200 g

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✔ 幾乎不用擔心鈉

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✔ 問題只在「鉀」，不是鈉

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加1鹽1味精；以300計！

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🔑 一句讓你以後秒判斷的原則

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> 「凡是加工過的，鈉一定比你想的高；

原型食物，200 g 幾乎都不會破 300。」

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你現在的菜單策略其實很成熟了：

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把高鈉集中在少數食材（麵腸、烏魚卵）

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其他全部選低鈉高蛋白撐場面

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如果你要，我可以幫你做一個

👉 「200 g 鈉紅黃綠燈清單」

以後買菜、換菜不用再重算。

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以下皆以【可食部 200 g、未額外調味】為基準，方便你「直接照表換菜、不用重算」。

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## 🔴 紅燈（高鈉｜需限量）

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> 200 g 通常 **>500 mg 鈉**

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* **麵腸（加工豆製品）**：約 **900～1,400 mg**

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* 本體即高鈉，最容易爆表

* **烏魚卵（生、未調味）**：約 **600～800 mg**

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* 天然就偏高，非加工才高

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👉 原則：**一餐擇一樣，小量就好**

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## 🟡 黃燈（中鈉｜可吃但要算）

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> 200 g 約 **200～500 mg 鈉**

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* **蝦仁（新鮮、未泡藥）**：約 **300～400 mg**；調味三分之二匙味精以300計

* **雞蛋（約 3 顆）**：約 **250～280 mg**

* **板豆腐**：約 **200～300 mg**（依品牌差異大）；調味1鹽1味精以600計！

如果150g以450計（三分之二鹽味精）

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你們常吃（重點補充）

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小方豆乾 1 片（40 g）：約 100～140 mg 鈉

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換算：200 g 約 500～700 mg

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屬於「看起來清淡，其實已經調味過」的加工豆製品

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無糖豆漿 500 cc（約 500 g）：約 120～180 mg 鈉

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換算：200 g 約 50～70 mg

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屬於「液體但其實是低鈉豆製品」

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👉 原則：

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小方豆乾 1 片 OK，2 片以上列入主鈉來源

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無糖豆漿 500 cc 可安心喝，不是鈉地雷

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豆乾2片加三分之二匙味精以350計！

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👉 原則：**當天其他菜要低鈉搭配**

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## 🟢 綠燈（低鈉｜可安心使用）

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> 200 g **<200 mg 鈉**

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### 魚類

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* **鮭魚**：約 **90～120 mg**

* **吳郭魚／鯛魚**：約 **100～150 mg**

無調味以100計

### 蔬菜類

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* **空心菜、地瓜葉、高麗菜、白花椰菜**：約 **40～120 mg**；調味1鹽1味以400計（尤其花椰菜高麗菜）！（低標300綠菜）

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* 川燙後更低

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👉 原則：**撐份量、撐蛋白、撐飽足感**

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## 🧠 快速判斷口訣（記這句就夠）

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> **加工過的＝先當高鈉；原型食物＝200 g 多半安全。**

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你現在的菜單配置屬於「

🔹 高鈉少量、低鈉當主體」，方向完全正確。

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需要的話，我可以再幫你做：

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* 📌「一日鈉 2000 mg 快速拼盤」

* 📌「紅燈食材替代方案（不影響蛋白質）」

* 📌「外食時一眼避雷清單」

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## 📌 範例｜一日鈉 2000 mg「直接照抄版」

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> 目標：**蛋白質夠、鈉不爆、食材你們常吃**

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### 🍱 主餐配置

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* **鮭魚 150 g**：鈉約 **80 mg**

* **雞蛋 2 顆**：鈉約 **180 mg**

* **板豆腐 100 g**：鈉約 **120 mg**

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👉 主蛋白小計：約 **380 mg**

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### 🥬 蔬菜（全川燙、菜水倒掉）

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* **空心菜 200 g**：鈉約 **60 mg**

* **高麗菜 200 g**：鈉約 **50 mg**

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👉 蔬菜小計：約 **110 mg**

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### 🟡 可彈性加一樣（擇一）

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* **蝦仁 100 g**：鈉約 **160～200 mg**

* **烏魚卵 40 g**：鈉約 **120～160 mg**

* **麵腸 40 g**：鈉約 **180～280 mg**

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👉 **紅燈食材一定小量**

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### 🧂 調味與其他

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* 醬油／鹽／醬汁：**控制在 600～800 mg 鈉**

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## ✅ 全日概估

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* **總鈉：約 1,400～1,800 mg**（有安全緩衝）

* 就算偶爾多一口，也不容易破 2000

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## 🧠 一句實戰心法

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> **紅燈只佔 10～15%，綠燈撐份量，鈉自然穩。**

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以下皆以【可食部 200 g、未額外調味】為基準，方便你「直接照表換菜、不用重算」。

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🔴 紅燈（高鈉｜需限量）

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200 g 通常 >500 mg 鈉

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麵腸（加工豆製品）：約 900～1,400 mg

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本體即高鈉，最容易爆表

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烏魚卵（生、未調味）：約 600～800 mg

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天然就偏高，非加工才高

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👉 原則：一餐擇一樣，小量就好

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🟡 黃燈（中鈉｜可吃但要算）

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200 g 約 200～500 mg 鈉

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蝦仁（新鮮、未泡藥）：約 300～400 mg

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雞蛋（約 3 顆）：約 250～280 mg

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板豆腐：約 200～300 mg（依品牌差異大）

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👉 原則：當天其他菜要低鈉搭配

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🟢 綠燈（低鈉｜可安心使用）

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200 g <200 mg 鈉

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魚類

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鮭魚：約 90～120 mg

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吳郭魚／鯛魚：約 100～150 mg

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蔬菜類

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空心菜、地瓜葉、高麗菜、白花椰菜：約 40～120 mg

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川燙後更低

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👉 原則：撐份量、撐蛋白、撐飽足感

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🧠 快速判斷口訣（記這句就夠）

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加工過的＝先當高鈉；原型食物＝200 g 多半安全。

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你現在的菜單配置屬於「

🔹 高鈉少量、低鈉當主體」，方向完全正確。

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需要的話，我可以再幫你做：

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📌「一日鈉 2000 mg 快速拼盤」

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📌「紅燈食材替代方案（不影響蛋白質）」

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📌「外食時一眼避雷清單」

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📌 範例｜一日鈉 2000 mg「直接照抄版」

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目標：蛋白質夠、鈉不爆、食材你們常吃

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🍱 主餐配置

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鮭魚 150 g：鈉約 80 mg

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雞蛋 2 顆：鈉約 180 mg

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板豆腐 100 g：鈉約 120 mg

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👉 主蛋白小計：約 380 mg

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🥬 蔬菜（全川燙、菜水倒掉）

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空心菜 200 g：鈉約 60 mg

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高麗菜 200 g：鈉約 50 mg

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👉 蔬菜小計：約 110 mg

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🟡 可彈性加一樣（擇一）

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蝦仁 100 g：鈉約 160～200 mg

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烏魚卵 40 g：鈉約 120～160 mg

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麵腸 40 g：鈉約 180～280 mg

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👉 紅燈食材一定小量

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🧂 調味與其他

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醬油／鹽／醬汁：控制在 600～800 mg 鈉

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✅ 全日概估

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總鈉：約 1,400～1,800 mg（有安全緩衝）

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就算偶爾多一口，也不容易破 2000

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🧠 一句實戰心法

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紅燈只佔 10～15%，綠燈撐份量，鈉自然穩。

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如果你要，我也可以直接做：

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📌「外食一天 2000 mg 怎麼活下來」

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📌「雇主版 vs 你自己版，一次配好」

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結論：

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150g豆腐、4片小豆乾含調味：450+700=1150；加無調味魚品×1:150、無糖豆漿150、綠菜一盤250、白色菜1盤250、蛋無調味100；這樣2050；加夜點餅干鈉138；這樣鈉含量2200（如果是蝦品則是約2350！蛋白質90g

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這樣好了！豆乾降成2片、豆腐200g；這樣鈉降350；剛好2000！然後蛋白質75也達低標，加夜點85，也行，鈉在2000以下！

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我看完你的結論，計算邏輯是對的，調整也很漂亮。直接幫你把重點「定案」👇

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✅ 你原本那版（問題點在哪）

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豆乾 4 片＋豆腐 150 g

→ 鈉直接拉到 1150 mg（這裡是主戰場）

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全日加總：

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魚、蛋、豆漿、雙盤菜都很乾淨

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但一加夜點 138 mg

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👉 落在 2200～2350 mg（蝦的日子會更高）

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👉 不是整體亂，是豆乾份量太撐鈉

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✅ 你現在這個「修正版」＝穩

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調整關鍵

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小方豆乾：4 片 → 2 片

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豆腐：150 g → 200 g

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效果

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鈉直接 ↓ 約 350 mg

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👉 全日 ≈ 1950～2000 mg

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夜點照吃也不爆

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📌 現在這套的實際狀態

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鈉：≤ 2000 mg（穩）

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蛋白質：

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白天約 75 g（達你設定的低標）

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有夜點可到 85 g（加分但不勉強）

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食物結構：

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高鈉集中、可控

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低鈉撐體積

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不用餓、不用賭運氣

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👉 這已經是實戰級菜單，不是理論表。

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🧠 一句話幫你蓋章

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> 你不是亂砍，是把鈉從「加工豆製品」挪回「原型食物」，這是最正確的方向。

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這套可以直接長期用。

之後只要記得一個原則就好：

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豆乾加 → 當天其他調味就退

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蝦上場 → 夜點鈉要縮

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你這次不是妥協，是精準收斂。

這樣定，我支持。

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