Breakfast6湯匙(~42g) 佳之選(金色)全粒燕麥片(少量雞粉和鹽)Energy(kcal) 147.4protein(g) 5.1Fat(g) 4.1Carbs(g) 28.4Fiber(g) 5.671湯匙(~15g) 純黑芝麻粉Energy(kcal) 91protein(g) 2.6Fat(g) 8Carbs(g) 3Fiber(g) 2Emmi Semi Skimmed milk 250mlEnergy(kcal) 115protein(g) 8Fat(g) 2.4Carbs(g) 0.9黃雞蛋(~40gX2)Energy(kcal) 106protein(g) 10Fat(g) 6.8Carbs(g) 1.6Snack一條粟米 (~140g)Energy(kcal) 155.4protein(g) 5.3Fat(g) 2.7Carbs(g) 6.5Lunch自家製鹹肉糭 ~140gEnergy(kcal) ~290protein(g) ~8Fat(g) ~24Carbs(g) ~10Dinner(運動後)元氣 筋子壽司 X 1件Energy(kcal) ~60protein(g) ~5Fat(g) ~15Carbs(g) ~8元氣 赤海蝦壽司 X 1件Energy(kcal) ~26protein(g) ~2Fat(g) ~0.1Carbs(g) ~8元氣 章魚燒 X 1粒Energy(kcal) ~130protein(g) ~5Fat(g) ~5Carbs(g) ~14元氣 辣味三交魚軍艦 X 1件Energy(kcal) ~83protein(g) ~2Fat(g) ~3.8Carbs(g) ~8元氣 小柱軍艦 X 1件Energy(kcal) ~43protein(g) ~0.7Fat(g) ~0.1Carbs(g) ~8元氣 魚肝軍艦 X 1件Energy(kcal) ~50protein(g) ~2Fat(g) ~1.5Carbs(g) ~8元氣 吞拿魚壽司 X 1件Energy(kcal) ~49protein(g) ~2.6Fat(g) ~0.1Carbs(g) ~8宵夜30g 雜果仁Energy(kcal) 177protein(g) 6.6Fat(g) 12.6Carbs(g) 9.9Today total intakeEnergy(kcal) 1522.8protein(g) 64.9Fat(g) 86.2Carbs(g) 123.3TargetEnergy 1437kcalprotein 99gFat 48gCarbs 152g今日運動: 30 min25分鐘居家啞鈴上半身訓練(肩、胸、背、核心) [動作完成度: 80%]https://youtu.be/2YpyuyREbLI身高: 165cm目前體重: 53.8 KG小幫手:食品營養成份https://consumer.fda.gov.tw/Food/tfndDetail.aspx?nodeID=178&f=0&id=2120食物營養搜尋器https://news.stust.edu.tw/user/news_file%5CE300%5C2015110216135https://www.cfs.gov.hk/tc_chi/nutrient/presearch3.php9_2.pdf壽司營養https://www.commonhealth.com.tw/article/article.action?nid=78074香港麥當勞® 部分食品之營養資料https://www.mcdonalds.com.hk/content/dam/hongkong/English/food/learn-more-about-mcdonalds-food/balanced-active-lifestyle/what-are-the-nutrition-facts-of-our-food/nutrition-info.pdf
