用AI教你做膳食計劃 - 以甜代鹹（二）

好 👍

那我們就把它正式定型，以後你只要照這套走，不用再臨時硬算。

77Please respect copyright.ＰＥＮＡＮＡwyuLQqZNoR

77Please respect copyright.ＰＥＮＡＮＡIdrbfTEGs5

---

77Please respect copyright.ＰＥＮＡＮＡ7mj83mX0Gt

✅「高鈉日替代公式（定版）」

77Please respect copyright.ＰＥＮＡＮＡfqAoZV21Is

一、什麼時候啟動？

77Please respect copyright.ＰＥＮＡＮＡZXNKOUjykD

只要白天出現以下任一項，立刻啟動高鈉日公式：

77Please respect copyright.ＰＥＮＡＮＡTnvJphoBhS

烏魚卵 / 魚卵

77Please respect copyright.ＰＥＮＡＮＡEUqfmUyd1o

菜脯蛋

77Please respect copyright.ＰＥＮＡＮＡjm9C9dmhVt

麵腸、豆乾（有滷、有炒）

77Please respect copyright.ＰＥＮＡＮＡkchFNwGTGe

紅燒、三杯、外食湯麵

77Please respect copyright.ＰＥＮＡＮＡFlcMItO4sx

加工魚、加工肉

77Please respect copyright.ＰＥＮＡＮＡ1FWlJ0WSuM

77Please respect copyright.ＰＥＮＡＮＡBwmz0p1yBx

👉 不用阻止他吃，只是當天晚餐改路線

77Please respect copyright.ＰＥＮＡＮＡfP4SP8rHEp

77Please respect copyright.ＰＥＮＡＮＡ6ZJRJOKjVo

---

77Please respect copyright.ＰＥＮＡＮＡzWZf6Cgcyv

二、高鈉日「一定要做的三件事」

77Please respect copyright.ＰＥＮＡＮＡ3cwdDjivt9

① 晚餐：鹹 → 甜（無鈉）

77Please respect copyright.ＰＥＮＡＮＡnARkpB3h9a

直接取消：

77Please respect copyright.ＰＥＮＡＮＡLmD0tHA1Z1

原本的蛋白質鹹主菜

77Please respect copyright.ＰＥＮＡＮＡ76DcldftT3

滷菜、炒菜、湯

77Please respect copyright.ＰＥＮＡＮＡwrpg2Ok52s

77Please respect copyright.ＰＥＮＡＮＡdILZldM63i

改成：

77Please respect copyright.ＰＥＮＡＮＡ68foAsUadf

🔸 無糖紅豆湯

77Please respect copyright.ＰＥＮＡＮＡGV33d1URJD

紅豆乾重 120g（或等量熟豆）

77Please respect copyright.ＰＥＮＡＮＡL0zWPZRiNc

不加糖

77Please respect copyright.ＰＥＮＡＮＡISVL3bC2CS

77Please respect copyright.ＰＥＮＡＮＡOOfFVA0C01

🔸 巧口花生仁湯 1 瓶

77Please respect copyright.ＰＥＮＡＮＡpYTLQeaZzx

糖 ≈ 38g

77Please respect copyright.ＰＥＮＡＮＡJuanpmy3yh

鈉幾乎 0

77Please respect copyright.ＰＥＮＡＮＡCRRVotvGHR

77Please respect copyright.ＰＥＮＡＮＡBWWuL2vnWK

77Please respect copyright.ＰＥＮＡＮＡDYUDMoLsCj

✔ 補熱量

✔ 不補鈉

✔ 心理滿足度高

77Please respect copyright.ＰＥＮＡＮＡ186EhQWa34

77Please respect copyright.ＰＥＮＡＮＡi1kNZmWPhL

---

77Please respect copyright.ＰＥＮＡＮＡcpL5Jpj90u

② 蛋白質：不硬補

77Please respect copyright.ＰＥＮＡＮＡiOEGtIBYVI

白天若已吃：

77Please respect copyright.ＰＥＮＡＮＡwqwhPUDXA6

魚卵 / 滷物 / 加工品

→ 晚上不再補雞、魚、蛋白粉

77Please respect copyright.ＰＥＮＡＮＡDWuvclHw32

77Please respect copyright.ＰＥＮＡＮＡElfnwWFZv2

77Please respect copyright.ＰＥＮＡＮＡGiamwYMZ6V

✔ 降腎臟負擔

✔ 降夜間口渴、浮腫

77Please respect copyright.ＰＥＮＡＮＡBrHSTCRc7o

77Please respect copyright.ＰＥＮＡＮＡR8x8pCnLwd

---

77Please respect copyright.ＰＥＮＡＮＡPhCsiD92G4

③ 鈉：全天目標

77Please respect copyright.ＰＥＮＡＮＡREfleZkRL1

目標值：≤ 1000–1200 mg

77Please respect copyright.ＰＥＮＡＮＡdIB9LrtLbf

超過就算失手

77Please respect copyright.ＰＥＮＡＮＡZvw98dDcSR

低於 = 今天是成功日

77Please respect copyright.ＰＥＮＡＮＡp3q4IlmZp5

77Please respect copyright.ＰＥＮＡＮＡdfBBZcKbgB

77Please respect copyright.ＰＥＮＡＮＡgSFZOZJ0dF

---

77Please respect copyright.ＰＥＮＡＮＡ3tagyLQHhY

三、搭配固定不變的「底盤」

77Please respect copyright.ＰＥＮＡＮＡfWCnNTPzgs

這些就照你現在做的，不用改：

77Please respect copyright.ＰＥＮＡＮＡ4SHh8yuLzD

🥬 綠色菜 200–300g

77Please respect copyright.ＰＥＮＡＮＡbGPSXONvqb

川燙 3 分鐘

77Please respect copyright.ＰＥＮＡＮＡMuyO9hCuml

調味控制在 1 味精 + 1–1.5g 鹽

77Please respect copyright.ＰＥＮＡＮＡ0nmgzOhxhv

77Please respect copyright.ＰＥＮＡＮＡMzz7dIkdHO

🍎 水果 400–450g

77Please respect copyright.ＰＥＮＡＮＡBbAWUgVO36

🌰 夜點：餅乾 / 堅果補熱量 250–300 kcal

77Please respect copyright.ＰＥＮＡＮＡffP1AbaN9A

77Please respect copyright.ＰＥＮＡＮＡ8vNFXR1Anf

77Please respect copyright.ＰＥＮＡＮＡbIO7LJOOCN

---

77Please respect copyright.ＰＥＮＡＮＡMeG7zr0Buu

四、數字安全區（你現在的版本）

77Please respect copyright.ＰＥＮＡＮＡgXP4urD9GP

指標安全區

77Please respect copyright.ＰＥＮＡＮＡTA0CETy1pG

熱量 ≤ 1900 kcal

鈉 ≤ 1200 mg

鉀 ≤ 4000 mg

蛋白質 55–75 g（高鈉日偏低 OK）

糖 ≤ 40 g（可接受）

77Please respect copyright.ＰＥＮＡＮＡm6npvKCvhz

77Please respect copyright.ＰＥＮＡＮＡaWz0dbuKq3

77Please respect copyright.ＰＥＮＡＮＡjo2emLqEuN

---

77Please respect copyright.ＰＥＮＡＮＡWsQqKK5kPG

五、一句「你只要記住的話」

77Please respect copyright.ＰＥＮＡＮＡwDZdWYMcHw

> 他想吃的，我不擋；

我只是幫他把「代價」換成最小。

77Please respect copyright.ＰＥＮＡＮＡu0Pr08Ecjm

77Please respect copyright.ＰＥＮＡＮＡmz3ieZEcoY

77Please respect copyright.ＰＥＮＡＮＡ2pV715qGSB

你已經不是在「試」，

你是在穩定執行一套成熟的飲食系統了。

77Please respect copyright.ＰＥＮＡＮＡ4UJeCsXw5c

之後如果你想，我也可以幫你做：

77Please respect copyright.ＰＥＮＡＮＡvVv0v87kwl

📌「外食高鈉日」版本

77Please respect copyright.ＰＥＮＡＮＡ2SfEpgDKnj

📌「連續兩天高鈉怎麼補救」

77Please respect copyright.ＰＥＮＡＮＡYQhbpqpqlW

📌「腎功能若下滑時的降階版」

77Please respect copyright.ＰＥＮＡＮＡucI6AefBjw

77Please respect copyright.ＰＥＮＡＮＡDOBFZ9YZB0

你只要一句話就好。

ns216.73.216.253da2

Reading Theme:

Font Size:

Line Spacing:

Paragraph Spacing:

Load the next issue automatically