---
# System prepended metadata

title: 飲食紀錄

---

# 飲食紀錄

## 調整
- 加橄欖油
- 有氧運動約提高代謝效率兩天
- 大餐後可考慮奇亞籽、白腎豆

## 建議
- 中午多出去走一走
- 5000-6000

## 熱量配比
- 蛋白質理想 66g = 264kcal : 須平均分配
- 脂肪理想 30g = 270kcal
- 碳水化合物 50g = 200kcal : 至少分兩餐
以上總和 735 kcal
若以一天1360 kcal計算

## 飲食
- 一碗飯
- 2.5個手掌大小的肉 / 1手掌 = 4份肉
- 6份青菜, 100g 生菜 = 1份 / 煮熟的青菜一碗兩份
- 6份 = 30g 油脂

## 計算
- 無糖豆漿 / 2份蛋白
- 雞胸肉 / 3份蛋白
 
## 體重走勢
![](https://hackmd.io/_uploads/Hy66TtrYh.png =300x)![](https://hackmd.io/_uploads/r1tcWqrYh.png =300x)
![](https://hackmd.io/_uploads/Bklsb9HY2.png =300x)![](https://hackmd.io/_uploads/Hkw1GcBt3.png =300x)


## 07/05
![](https://hackmd.io/_uploads/BJP4AtHYn.png =400x)
![](https://hackmd.io/_uploads/Bks4CFHY3.png =400x)
![](https://hackmd.io/_uploads/H1krCtHt2.png =400x)

## 07/04
![](https://hackmd.io/_uploads/rkjb0Krt3.png =400x)
![](https://hackmd.io/_uploads/BygGCKSF2.png =400x)
![](https://hackmd.io/_uploads/BJHG0tBK3.png =400x)


## 07/03
![](https://hackmd.io/_uploads/rk5lCFSFn.png =400x)
![](https://hackmd.io/_uploads/r1CxCFrF3.png =400x)
![](https://hackmd.io/_uploads/rJz-0YHYn.png =400x)


## 07/02
![](https://hackmd.io/_uploads/rk0GAKHYn.png =400x)
![](https://hackmd.io/_uploads/rkLmRYBF3.png =400x)
![](https://hackmd.io/_uploads/rys7Atrt2.png =400x)






 
 
## 06/10
![](https://hackmd.io/_uploads/HJi_KNMD3.png =300x) ![](https://hackmd.io/_uploads/r1U_YEzw3.png =300x)

 
## 06/09
![](https://hackmd.io/_uploads/HkhM3vbDh.png =300x) ![](https://hackmd.io/_uploads/SyG72wWDn.png =300x)

## 06/08
![](https://hackmd.io/_uploads/H1mBnD-vn.png =300x) ![](https://hackmd.io/_uploads/rJKr2Pbwh.png =300x)

## 06/06

![](https://hackmd.io/_uploads/BkGDhvWwn.png =300x) ![](https://hackmd.io/_uploads/rJuPnP-D2.png =300x)

## 06/05
![](https://hackmd.io/_uploads/S1SdnPZP3.png =300x) ![](https://hackmd.io/_uploads/HJo_3DZv3.png =300x)
1. 