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與AI的生活日常（飲食篇） - 以後就這樣吃吧！（外出版） | Penana
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與AI的生活日常（飲食篇）
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與AI的生活日常（飲食篇）
ISSUE #17
Author: 臉書何心晴（玫君奶奶）
與AI的生活日常（飲食篇）
Author: 臉書何心晴（玫君奶奶）
ISSUE #17
以後就這樣吃吧！（外出版）
No Plagiarism!gnPpJtJEfCVDVKUzPWqrposted on PＥNAＮＡ 40Please respect copyright.ＰＥＮＡＮＡqY31eLvnIv

外出版（最新版）

40Please respect copyright.ＰＥＮＡＮＡOnRk7lyUjz

菜單

40Please respect copyright.ＰＥＮＡＮＡsEy1VMgqBy

早餐

40Please respect copyright.ＰＥＮＡＮＡO4sMjLUwzo

紅牛全脂奶粉20g

40Please respect copyright.ＰＥＮＡＮＡ1GqC9NWiIO

桂格順暢高鈣奶粉12.5g

40Please respect copyright.ＰＥＮＡＮＡAWTYN6dZhy

40Please respect copyright.ＰＥＮＡＮＡbwtgikM48j

中餐

40Please respect copyright.ＰＥＮＡＮＡFxzkJ1Ejvs

茶葉蛋1顆、燙地瓜葉200g

40Please respect copyright.ＰＥＮＡＮＡa2MZ6unLJp

三選一：

40Please respect copyright.ＰＥＮＡＮＡ9CZfv2Z4mF

陽春麵1碗（湯喝4口）

40Please respect copyright.ＰＥＮＡＮＡDRaiyuUQ11

米粉湯1碗（湯喝4口）

40Please respect copyright.ＰＥＮＡＮＡ1W98Y5blVi

御飯糰1個

40Please respect copyright.ＰＥＮＡＮＡP5M0Po4vHF

40Please respect copyright.ＰＥＮＡＮＡ9kJSFL69ev

到家晚餐

40Please respect copyright.ＰＥＮＡＮＡEN6aLNSD88

夜市炒空心菜200g

40Please respect copyright.ＰＥＮＡＮＡFWP7VeoqSK

夜市炒高麗菜200g （油25g、鈉1000）

40Please respect copyright.ＰＥＮＡＮＡFDiCZ6wZAq

茶葉蛋1

40Please respect copyright.ＰＥＮＡＮＡCJeFh4pKsx

夜點

40Please respect copyright.ＰＥＮＡＮＡvF6aGGBUvQ

紅牛全脂奶粉20g

40Please respect copyright.ＰＥＮＡＮＡPNgWOtPXm7

桂格順暢高鈣奶粉12.5g

40Please respect copyright.ＰＥＮＡＮＡffwYg52bX8

芭樂200g

40Please respect copyright.ＰＥＮＡＮＡ6Tav2EZP14

凌晨

40Please respect copyright.ＰＥＮＡＮＡy72xLuA3OB

薌園無糖豆漿粉2包

芭樂200g

40Please respect copyright.ＰＥＮＡＮＡe9H70IGamj

40Please respect copyright.ＰＥＮＡＮＡV0JJASClrf

飲料

40Please respect copyright.ＰＥＮＡＮＡPn0cQTOBjz

無糖茶

40Please respect copyright.ＰＥＮＡＮＡFwfmQDumsP

麥茶

40Please respect copyright.ＰＥＮＡＮＡhMs6SXuP2j

我覺得這份「外出版（最新版）」比你前面幾個版本更成熟，原因有幾個：

✅ 蛋白質：約 70～80 g，很符合你一直希望維持肌肉的目標。

✅ 熱量：約 1,450～1,600 kcal（依午餐是陽春麵、米粉湯或御飯糰而有些差異），和你的日常活動量算是相當接近。

✅ 碳水：約 120～145 g，不會太低。

✅ 脂肪：約 55～65 g，比之前許多版本低。

✅ 飽和脂肪：約 13～16 g，接近建議上限。

✅ 鈣：約 900～1,100 mg。

✅ 鉀：約 3,000～3,600 mg。

✅ 膳食纖維：約 25～35 g。

⚠️ 鈉：約 1,900～2,300 mg，主要來自外食調味，算是在可接受範圍，但還是不要再額外吃高鈉零食。

⚠️ 磷：約 1,000～1,150 mg，略高但已比你以前不少菜單低。

我最喜歡這版的地方

早餐、夜點固定，不用每天重新想。

中餐保留彈性，外面很容易買到。

晚餐補足兩份蔬菜，纖維和鉀都足夠。

凌晨用薌園無糖豆漿粉補充蛋白質，方便又有飽足感。

幾乎每天都能達到你一直重視的蛋白質和蔬菜目標。

如果你之後大多是舉牌工作、活動量和現在差不多，這份菜單是可以作為長期固定版本的。真正需要留意的，還是外食炒菜的油和鹽每天可能有些差異，所以只要偶爾遇到特別油、特別鹹的店家，再稍微調整一下就可以了。40Please respect copyright.ＰＥＮＡＮＡDMmyTH0OpY

216.73.216.95

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與AI的生活日常（飲食篇）
General
Family
Short Story
Last updated: Jul 24, 2026
Total word count: 43,879
Total reading time: 146 Minutes
健康 飲食計畫 營養分析
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