{"allowContribute":false,"item":{"contents":"[{\"name\":\"Cofit 日誌\",\"itemType\":\"NOTE_FOLDER\",\"count\":2},{\"name\":\"體態趨勢儀表板\",\"itemType\":\"CHART_FOLDER\",\"count\":0},{\"name\":\"Cofit 執行追蹤\",\"itemType\":\"TODO_FOLDER\",\"count\":2},{\"name\":\"Cofit 營養管理部\",\"itemType\":\"AICOMPANY_FOLDER\",\"count\":9}]","createdAt":1787244949196,"description":"","id":"6a873193d1d2d42ec32822fb","isPublic":true,"itemType":"PACKAGE","name":"Cofit 健康管理系統","parents":{},"pluginDirs":["4294f58ae8875860390badaf"],"rootItemIds":["721bb26cb45f561450878077","71dfd3ade689c6c5081bd0ff","ad36c02c669c8037345e2ada","9ae67a108ee588170a79ce13","4294f58ae8875860390badaf"],"updatedAt":1787244947994,"updatedBy":{"userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},"ownerMemberId":"6a82150a007754e3054f24","ownerName":"Joan Chung","packageContents":[{"name":"Cofit 執行追蹤","itemType":"TODO_FOLDER","count":1},{"name":"Cofit 戰情室","itemType":"PLUGIN","count":1}],"publicPlugins":{"PLUGIN:4294f58ae8875860390badaf":{"pluginItemId":"4294f58ae8875860390badaf","pluginDir":"4294f58ae8875860390badaf","bundleHash":"8a3da125abd4025b","live":true}},"subtree":[{"contents":"[{\"name\":\"Cofit 日誌\",\"itemType\":\"NOTE_FOLDER\",\"count\":2},{\"name\":\"體態趨勢儀表板\",\"itemType\":\"CHART_FOLDER\",\"count\":0},{\"name\":\"Cofit 執行追蹤\",\"itemType\":\"TODO_FOLDER\",\"count\":2},{\"name\":\"Cofit 營養管理部\",\"itemType\":\"AICOMPANY_FOLDER\",\"count\":9}]","createdAt":1787244949196,"description":"","id":"6a873193d1d2d42ec32822fb","isPublic":true,"itemType":"PACKAGE","name":"Cofit 健康管理系統","parents":{},"pluginDirs":["4294f58ae8875860390badaf"],"rootItemIds":["721bb26cb45f561450878077","71dfd3ade689c6c5081bd0ff","ad36c02c669c8037345e2ada","9ae67a108ee588170a79ce13","4294f58ae8875860390badaf"],"updatedAt":1787244947994,"updatedBy":{"userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"activeCommit":"6f5480617aebd8ac4942720f765bd028ccbc65a9","apis":{"routes":[],"types":{}},"backendSchedules":null,"bundleHash":"8a3da125abd4025b","createdAt":1787242966334,"displayName":"Cofit 戰情室","gitCommit":"6f5480617aebd8ac4942720f765bd028ccbc65a9","id":"4294f58ae8875860390badaf","isPublic":true,"itemType":"PLUGIN","name":"Cofit 戰情室","pluginDir":"4294f58ae8875860390badaf","repositoryID":"repo_64e1b715ce4a71922645d7ec","status":"active","updatedAt":1787244046748,"updatedBy":{"userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":3},{"createdAt":1787242738037,"id":"ad36c02c669c8037345e2ada","itemType":"TODO_FOLDER","name":"Cofit 執行追蹤","parents":{"todo":1787242738337},"updatedAt":1787242738037,"updatedBy":{"agentId":"ceo","agentName":"CEO","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e8/26 飲食分析摘要\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e熱量：約 885 kcal（早午餐合計、晚餐空白待補登）｜蛋白質 51g / 脂肪 35g / 碳水 80g / 纖維 12g｜TDEE 1500-1600→若僅885則缺口偏大、待晚餐補齊至1300-1400為溫和減重｜喝水 3500ml｜運動 32分間歇超慢跑＋棒式一分半約190kcal｜體重未量測（續49.8kg）\u003c/li\u003e\u003cli\u003e三餐：早餐 兩根大拇指長巧克力蛋捲＋350ml奇亞籽藍莓高蛋白＋黑咖啡｜午餐 一小條冰烤地瓜＋7片氣炸青椒＋一格毛豆＋一顆水煮蛋＋半格三杯雞｜晚餐 空白（待補登）｜點心 無\u003c/li\u003e\u003cli\u003e評語：優點—奇亞籽高蛋白墊高蛋白纖維、地瓜回歸全穀、午餐多元均衡、運動喝水達標；待改進—晚餐空白致蛋白未達標、纖維與碳水偏少、蛋捲精製油糖、蔬菜總量待加量\u003c/li\u003e\u003cli\u003e明日建議8/27：(1)早餐蛋捲留1根改無糖豆漿250ml或優格100g＋水果半份 (2)午餐續留亮點、蔬菜加到一碗或加海帶芽湯、配半碗糙米或地瓜80g (3)晚餐回歸原型蛋白＋全穀＋燙青菜、睡前2小時不進食\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e已交棒給運動處方教練規劃 8/27 運動處方；戰情室 COFIT_ENTRY 已寫回 totalCalories/protein/fat/carbs/fiber/aiFeedback、日誌已建 Cofit 每日飲食回饋日報（8/27）。若補登晚餐將重算整天總量。\u003c/p\u003e","createdAt":1787746395771,"id":"184da349eda9bf7195ccaacb","isNew":true,"itemType":"TODO","name":"今日飲食分析摘要（8_26）","parents":{"ad36c02c669c8037345e2ada":1787746395871},"updatedAt":1787746395771,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e8/24 飲食分析摘要\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e熱量：約 835 kcal｜蛋白質 60g / 脂肪 32g / 碳水 62g / 纖維 10g｜喝水 3500ml｜運動 35分約200kcal｜體重未量測\u003c/li\u003e\u003cli\u003e三餐：早餐 4個小肉鬆蛋捲＋奇亞籽藍莓高蛋白一杯＋黑咖啡｜午餐 鮭魚半片＋毛豆一格＋冰烤地瓜一小條＋水煮蛋一顆＋青椒6片｜晚餐 空白未紀錄｜點心 無\u003c/li\u003e\u003cli\u003e評語：蛋白質60g回到建議區間值得肯定、午餐鮭魚毛豆水煮蛋＋地瓜組合優質、奇亞籽高蛋白與喝水運動皆達標；待改進是熱量僅835缺口665-765過大、少了晚餐空腹過長、蛋捲屬精製加工、纖維與碳水偏少\u003c/li\u003e\u003cli\u003e明日建議：(1)晚餐補回清爽吃飽（去皮雞腿半隻或蒸魚100g＋燙青菜一碗＋糙米半碗或地瓜半條，熱量拉回1300-1400、蛋白守65g以上） (2)早餐蛋捲留1-2個、改加無糖豆漿250ml或優格100g＋奇異果半顆/香蕉半根 (3)午餐保留亮點、青椒加到半碗或加燙青菜/海帶芽湯，點心餓選堅果10g或水煮蛋一顆\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e已交棒給運動處方教練規劃 8/25 運動處方。\u003c/p\u003e","createdAt":1787573440197,"id":"5743d7a8b5c9384ac51d43cc","isNew":true,"itemType":"TODO","name":"今日飲食分析摘要（8/24）","parents":{"ad36c02c669c8037345e2ada":1787573440197},"updatedAt":1787573440197,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e8/21 飲食分析摘要\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e熱量：約 1576 kcal｜蛋白質 89g / 脂肪 50g / 碳水 171g / 纖維 21g\u003c/li\u003e\u003cli\u003e評語：蛋白質充足多元、晚餐意麵高油高澱粉、纖維差一點、點心柿餅可換\u003c/li\u003e\u003cli\u003e明日建議：晚餐換原型主食＋加半碗蔬菜、點心改無糖優格或堅果\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e已完成交接給運動處方教練，規劃明日運動。\u003c/p\u003e","createdAt":1787314183364,"id":"3c59a4765284b9b4511818d9","isNew":true,"itemType":"TODO","name":"今日飲食分析摘要（8/21）","parents":{"ad36c02c669c8037345e2ada":1787314183464},"updatedAt":1787314183364,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e示範正確記錄格式：\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e早餐：無糖豆漿 1 杯（260ml）+ 蔬菜蛋餅 1 份\u003c/li\u003e\u003cli\u003e午餐：雞胸便當（白飯半碗）+ 燙青菜 1 份\u003c/li\u003e\u003cli\u003e下午點心：芭樂 1 顆\u003c/li\u003e\u003cli\u003e晚餐：烤鮭魚 + 糙米飯半碗 + 炒時蔬\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e請依此格式回覆你今天每餐的拍照或文字記錄，我會幫你估算熱量與三大營養素！\u003c/p\u003e","createdAt":1787242793143,"id":"cba6e8ec94e161b6b85e9d9f","isNew":true,"itemType":"TODO","name":"今日飲食拍照打卡（範例）","parents":{"ad36c02c669c8037345e2ada":1787242793143},"updatedAt":1787242793143,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e示範正確格式：\u003c/strong\u003e 8/21 早上 62.5 kg，腰圍 78cm\u003c/p\u003e\u003cp\u003e請每天固定時間（建議早上上完廁所、空腹）量體重，回覆日期＋體重即可，體重起伏正常，我們看長期趨勢！\u003c/p\u003e","createdAt":1787242793143,"id":"736c4365d931d7761826e5fb","isNew":true,"itemType":"TODO","name":"今日量體重（範例）","parents":{"ad36c02c669c8037345e2ada":1787242793243},"updatedAt":1787242793143,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e8/22 飲食分析摘要\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e熱量：約 1645 kcal｜蛋白質 62g / 脂肪 77g / 碳水 165g / 纖維 11g\u003c/li\u003e\u003cli\u003e評語：早餐蛋＋水梨均衡、喝水與運動達標；午餐高糖點心偏多、晚餐三樣油煎餅類油脂偏高、蔬菜與纖維不足\u003c/li\u003e\u003cli\u003e明日建議：午晚餐加半碗蔬菜拉纖維、點心換無糖優格／堅果、晚餐改蒸煮烤\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e已完成交接給運動處方教練，規劃明日運動。\u003c/p\u003e","createdAt":1787400577103,"id":"7a2beba120f98bb31f67402b","isNew":true,"itemType":"TODO","name":"今日飲食分析摘要（8/22）","parents":{"ad36c02c669c8037345e2ada":1787400577203},"updatedAt":1787400577103,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e8/23 飲食分析摘要\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e熱量：約 1130 kcal｜蛋白質 35g / 脂肪 48g / 碳水 139g / 纖維 10g｜體重 49.05kg｜喝水 3500ml\u003c/li\u003e\u003cli\u003e三餐：早餐 兩顆水煮蛋＋黑咖啡｜午餐 半口飯＋花椰菜4朵＋半盤莧菜＋竹筍湯＋小黃瓜炒鴨賞｜晚餐 泡麵不喝湯｜點心 4個肉鬆蛋捲＋7塊水梨\u003c/li\u003e\u003cli\u003e評語：蔬菜回歸值得肯定、泡麵不喝湯聰明；蛋白質與纖維偏低、蛋捲鴨賞較油鹹；熱量約1130對TDEE 1500-1600為適度缺口\u003c/li\u003e\u003cli\u003e明日建議：(1)早餐加無糖豆漿250ml＋地瓜半條補蛋白15g (2)午晚餐各加一掌心蛋白質（雞胸80g/豆腐半盒/蒸魚100g）＋半碗燙青菜 (3)點心水梨留3-4塊、蛋捲改無糖優格100g＋堅果10g\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e已交棒給運動處方教練規劃 8/24 運動處方。\u003c/p\u003e","createdAt":1787487096610,"id":"9e5afb015fa9fee0f77e91ab","isNew":true,"itemType":"TODO","name":"今日飲食分析摘要（8/23）","parents":{"ad36c02c669c8037345e2ada":1787487096610},"updatedAt":1787487096610,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"content":"\u003cp\u003e\u003cstrong\u003e8/25 飲食分析摘要\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e\u003cli\u003e熱量：約 1430 kcal｜蛋白質 76g / 脂肪 74g / 碳水 90g / 纖維 11g｜TDEE 1500-1600→缺口約70-170kcal（溫和維持）｜喝水 3500ml｜運動 32分間歇超慢跑＋棒式一分半約190kcal｜體重本次未量測（續 49.8kg）\u003c/li\u003e\u003cli\u003e三餐：早餐 巧克力蛋捲2＋肉鬆蛋捲2＋奇亞籽藍莓高蛋白一杯＋黑咖啡｜午餐 半片鮭魚＋茶葉蛋1＋半格滷豆皮與杏鮑菇＋7片烤青椒＋一格空心菜炒牛肉｜晚餐 泡菜豬肉餡餅1＋半張蔥抓餅｜點心 無\u003c/li\u003e\u003cli\u003e評語：優點—蛋白76g達標(60-78g)、三餐都有蛋白接力、蔬菜多元、運動喝水皆達標；待改進—脂肪74g稍高(蛋捲/餡餅/蔥抓餅油脂多)、纖維11g與碳水90g偏少、全穀不足、晚餐營養密度弱\u003c/li\u003e\u003cli\u003e明日建議8/26：(1)早餐蛋捲留1個改無糖豆漿250ml或優格100g＋奇異果半顆/香蕉半根 (2)午餐續留亮點、蔬菜加到一碗或加海帶芽湯、配半碗糙米或地瓜半條80g (3)晚餐改原型蛋白(蒸魚100g或去皮雞腿半隻)＋燙青菜一碗＋半碗糙米/地瓜\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e已交棒給運動處方教練規劃 8/26 運動處方；戰情室 COFIT_ENTRY 已寫回 aiFeedback、日誌已建 Cofit 每日飲食回饋日報（8/26）。\u003c/p\u003e","createdAt":1787659824891,"id":"4c4eef304b9e4062072a11bc","isNew":true,"itemType":"TODO","name":"今日飲食分析摘要（8/25）","parents":{"ad36c02c669c8037345e2ada":1787659824891},"updatedAt":1787659824891,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"createdAt":1787746720981,"exerciseCalories":190,"exerciseMinutes":32,"exerciseType":"【8/27 運動處方｜標準版 32分約190kcal｜忙碌版 15分約85kcal】標準版：熱身5分(原地踏步+肩頸/踝關節繞環+徒手深蹲)＋間歇超慢跑18分(跑1.5分+快走0.5分×9組，能聊天不喘、落地輕)→肌力6分(深蹲12下×2＋臀橋15下×2＋棒式30秒×2，組休30秒)＋伸展3分(小腿/大腿前側/臀/腰背各30秒)；忙碌版：快走8分(比平常快一檔、擺手帶起來)＋肌力5分(靠牆深蹲30秒×2＋棒式20-30秒×2＋臀橋12下×1)＋伸展2分｜強度中等★★★☆☆｜日常加分：三餐飯後散步10-15分、目標7000步＋、喝水3500ml","id":"fe39c41a2c52e47d7f07e270","itemType":"COFIT_ENTRY","logDate":"2026-08-27","memo":"Cofit 運動處方教練 8/26→8/27：上游 8/26早午餐885kcal(晚餐待補)、蛋白51g未達60-78g、纖維12g/碳水80g偏少、TDEE1500-1600缺口偏大、已運動32分間歇超慢跑+棒式190kcal、喝水3500ml、體重49.8kg穩定。若晚餐補登達1300-1400kcal且蛋白≥60g可做滿32分標準版；若仍\u003c1000或頭暈疲勞改15分忙碌版＋多走路。技巧：深蹲分組不憋氣、超慢跑膝微彎落地輕、肌力後30分內補無糖豆漿/乳清守肌肉、三餐飯後散步助消化。","mood":3,"name":"2026-08-27 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787746720981},"updatedAt":1787746720981,"updatedBy":{"agentId":"0809703c631648b60b435235","agentName":"運動處方教練","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1},{"aiFeedback":"【8/26 Cofit 飲食回饋｜885 kcal・蛋白51g・脂肪35g・碳水80g・纖維12g・晚餐尚未記錄｜對照TDEE 1500-1600為偏低缺口、待晚餐補齊後約溫和缺口】\n\n① 今天的優點：Joan，今天早午餐亮點有守住！早餐續用奇亞籽藍莓高蛋白350ml把蛋白與纖維墊高、黑咖啡無糖很棒；午餐組合多元均衡—一小條冰烤地瓜（全穀回歸★）、7片氣炸青椒、一格毛豆、一顆水煮蛋、半格三杯雞，蛋白質多點接力、蔬菜＋豆類＋全穀都有，喝水3500ml達標、運動32分間歇超慢跑＋棒式約190kcal也完成，紀錄持續完整值得肯定！\n\n② 待改進之處：晚餐目前空白，以早午餐合計約885kcal、蛋白51g，尚未達到建議60-78g，纖維12g也未到25g理想、碳水80g偏少，若整天只吃這樣會偏低、易疲勞與嘴饞；早餐2根巧克力蛋捲仍屬精製油糖，佔掉約130-150kcal與7-8g脂肪；午餐青椒與毛豆雖好但總蔬菜量約半碗至2/3碗、全穀僅一小條地瓜，纖維與飽足感還可再墊高。若已吃晚餐，記得回來補登，我會幫你重算整天總量。\n\n③ 明日8/27三點建議：(1) 早餐蛋捲留1根就好，改加無糖豆漿250ml或無糖優格100g＋奇異果半顆/香蕉半根，把蛋白拉回18-20g、少掉精製油糖；(2) 午餐續留亮點（毛豆、水煮蛋、三杯雞、地瓜、青椒都很優質），青菜加到一碗或加海帶芽/味噌湯，配半碗糙米或地瓜80g，把碳水拉回120-150g、纖維往18g邁進；(3) 晚餐務必回歸「一掌心蛋白＋一拳頭全穀＋一碗燙青菜」：如蒸魚100g或去皮雞腿半隻＋燙青菜一碗＋半碗糙米/地瓜半條，清爽少油、蛋白守65g以上，晚餐空白不補宵夜點心，睡前2小時不進食更好眠。","breakfast":"兩根大拇指長的巧克力蛋捲+350ml奇亞籽藍莓高蛋白+一杯黑咖啡","carbs":80,"createdAt":1787659903171,"deletedAt":null,"dinner":"","exerciseCalories":190,"exerciseMinutes":32,"exerciseType":"間歇超慢跑30分鐘+棒式一分半","fat":35,"fiber":12,"id":"dcf4ba5d2ae0286b942bc4b9","isPublic":false,"itemType":"COFIT_ENTRY","logDate":"2026-08-26","lunch":"一小條冰烤地瓜+7片氣炸青椒+一格毛豆+一顆水煮蛋+半格三杯雞","memo":"","mood":3,"name":"2026-08-26 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787659903171},"preParentID":null,"protein":51,"snacks":"","totalCalories":885,"updatedAt":1787746271146,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":4,"waterMl":3500},{"aiFeedback":"【8/25 Cofit 飲食回饋｜1430 kcal・蛋白76g・脂肪74g・碳水90g・纖維11g・對照TDEE 1500-1600為溫和維持(缺口約70-170kcal)】\n\n① 今天的優點：Joan，今天三餐都有蛋白質很棒！蛋白質76g落在建議60-78g達標區（鮭魚半片、茶葉蛋、滷豆皮與杏鮑菇、空心菜炒牛肉三餐接力），蔬菜種類也多元（7片烤青椒＋一格空心菜＋杏鮑菇），加上奇亞籽藍莓高蛋白補足早餐蛋白與纖維；運動32分間歇超慢跑＋棒式一分半、喝水3500ml皆達標，紀錄完整值得肯定！\n\n② 待改進之處：脂肪74g稍高，主要來自早餐的4個小蛋捲（巧克力＋肉鬆）與晚餐的泡菜豬肉餡餅＋半張蔥抓餅，皆屬精製澱粉＋較多油脂；纖維11g未達理想25g、碳水90g也偏少，全穀類份量不足，晚餐用餡餅/蔥抓餅取代正餐，營養密度與飽足感都較弱。\n\n③ 明日8/26三點建議：(1) 早餐蛋捲留1個就好，改加無糖豆漿250ml或無糖優格100g＋奇異果半顆/香蕉半根，早晨蛋白與纖維一次補齊；(2) 午餐保留亮點（鮭魚、茶葉蛋、豆皮杏鮑菇很優質），青椒/空心菜加到一碗或加海帶芽湯，配半碗糙米或地瓜半條約80g，把碳水與纖維拉回來；(3) 晚餐餡餅/蔥抓餅改原型蛋白＋全穀＋燙青菜：如蒸魚100g或去皮雞腿半隻＋燙青菜一碗＋半碗糙米/地瓜，少油清爽、蛋白續守65g以上、纖維往18g邁進。","breakfast":"大拇指長度巧克力蛋捲跟肉鬆蛋捲各兩個+奇亞籽藍莓高蛋白一杯+黑咖啡","carbs":90,"createdAt":1787573549426,"deletedAt":null,"dinner":"一個泡菜豬肉餡餅+半張蔥抓餅","exerciseCalories":190,"exerciseMinutes":32,"exerciseType":"間歇超慢跑30分鐘+棒式一分半","fat":74,"fiber":11,"id":"c4e9c425a72b72ae48cd0b06","isPublic":false,"itemType":"COFIT_ENTRY","logDate":"2026-08-25","lunch":"半片鮭魚+一顆茶葉蛋+半格滷未炸豆皮跟杏鮑菇+7片烤青椒+一格空心菜炒牛肉","memo":"","mood":3,"name":"2026-08-25 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787573549426},"preParentID":null,"protein":76,"snacks":"","totalCalories":1430,"updatedAt":1787659794419,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":13,"waterMl":3500},{"aiFeedback":"蛋白質充足、蔬菜種類豐富很棒！小肉鬆蛋捲與煎蛋油脂略高，明天可改水煮或少油烹調並增加全穀類更均衡喔！","breakfast":"4個小肉鬆蛋捲+奇亞籽藍莓高蛋白一杯+黑咖啡","carbs":110,"createdAt":1787487176864,"deletedAt":null,"dinner":"1/4碗小魚乾飯+滷沒炸過的豆皮兩張、杏包菇5塊+九層塔煎蛋一顆+空心菜炒牛肉一格","exerciseCalories":200,"exerciseMinutes":30,"exerciseType":"30分鐘HIIT https://youtu.be/1GnONocI9wk?si=veJQmgLt6ewkZeZd","fat":64,"fiber":18,"id":"c1069a49022ca0710c93bcb3","isPublic":false,"itemType":"COFIT_ENTRY","logDate":"2026-08-24","lunch":"鮭魚半片+毛豆一格+冰烤地瓜一小條+一顆水煮蛋+6片青椒","memo":"","mood":3,"name":"2026-08-24 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787487176864},"preParentID":null,"protein":98,"snacks":"5小塊水梨","totalCalories":1503,"updatedAt":1787580967996,"updatedBy":{"agentId":"ceo","agentName":"CEO","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":10,"waterMl":3500,"weight":49.8},{"aiFeedback":"Joan 今天很棒，有把蔬菜吃回來、也聰明選了「泡麵不喝湯」少掉很多鈉與油，值得肯定！💚\n\n① 今天的優點：早餐兩顆水煮蛋補到優質蛋白、午餐蔬菜很豐富（花椰菜4朵＋半盤莧菜＋竹筍湯＋小黃瓜）纖維與植化素到位，喝水3500ml超達標，體重49.05kg維持穩定、是持續記錄的成果。\n\n② 待改進之處：今天總熱量約1130大卡，對照你的TDEE約1500-1600大卡，熱量缺口約380-470大卡、有助減重，但蛋白質僅35g（建議至少60-78g）明顯不足，纖維10g也偏低；點心的4個肉鬆蛋捲與午餐的鴨賞較油鹹、屬精製澱粉與加工肉，油脂與鈉偏高。\n\n③ 明日飲食3點具體建議：(1) 早餐加全穀＋蛋白：無糖豆漿250ml＋地瓜半條（約80g）或燕麥30g，配原本水煮蛋1-2顆，蛋白質先補15g；(2) 午晚餐各加一掌心蛋白質：如雞胸80g／滷豆腐半盒／蒸鱸魚100g，＋半碗燙青菜或海帶芽湯，把蛋白拉到60g、纖維拉到20g以上；(3) 點心換輕盈版：水梨留3-4塊即可，蛋捲改無糖優格100g＋堅果一小把（約10g），減少泡麵與鴨賞頻率。吃得輕盈也要守住肌肉，明天這樣調整會更有飽足感也更穩糖，我陪你一步步來！","breakfast":"兩顆水煮蛋+一杯黑咖啡","carbs":139,"createdAt":1787458943285,"deletedAt":null,"dinner":"泡麵不喝湯","exerciseType":"","fat":48,"fiber":10,"id":"6a8a757f9ce9ef77594ac49e","isPublic":false,"itemType":"COFIT_ENTRY","logDate":"2026-08-23","lunch":"半口飯+四朵花椰菜+半盤莧菜+一碗竹筍湯+一格小黃瓜炒鴨賞","memo":"","mood":3,"name":"2026-08-23 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787458943285},"preParentID":null,"protein":35,"snacks":"4個小拇指長的肉鬆蛋捲+7塊水梨","totalCalories":1130,"updatedAt":1787487073439,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":4,"waterMl":3500,"weight":49.05},{"aiFeedback":"很棒有吃到優質蛋白與水果！待改進是零食與油煎餅點心較多，纖維略少、油脂糖偏高。明天多加蔬菜與全穀，點心選水果或無糖優格會更均衡喔！","breakfast":"煎兩顆荷包蛋+黑咖啡一杯+3/4顆水梨","carbs":143,"createdAt":1787366891802,"deletedAt":null,"dinner":"蘿蔔絲餅一個、泡菜豬肉餡餅一個、蔥抓餅兩小片","exerciseMinutes":35,"exerciseType":"間歇超慢跑30分鐘+棒式","fat":86,"fiber":10,"id":"6a890debf7ca6badca80129f","isPublic":false,"itemType":"COFIT_ENTRY","logDate":"2026-08-22","lunch":"牛肉麵少麵、繽紛樂半條、七七乳加一條、半顆蛋黃酥","memo":"","mood":2,"name":"2026-08-22 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787366891802},"preParentID":null,"protein":64,"snacks":"","totalCalories":1715,"updatedAt":1787412022735,"updatedBy":{"userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":8,"waterMl":3200,"weight":49.8},{"aiFeedback":"今天的記錄好完整，蛋白質高達 89g——早餐的燕麥＋奇亞籽＋高蛋白、午餐的毛豆豆腐蒸蛋和滷虱目魚，蛋白質來源多元又均衡，超棒！晚餐選鍋燒意麵不喝湯是聰明決定，能少攝取不少油脂與鈉，但意麵本體仍是高油高澱粉，建議明天換成原型主食（如糙米飯＋清炒雞胸），再多加半碗蔬菜。纖維 21g 很不錯，離理想 25g 只差一點，補一份燙青菜就到位。今天喝水 3000ml 超充足！整體熱量約 1576 大卡，大致落在你的每日消耗附近，屬維持體重狀態；若想讓減重更有感，把點心柿餅換成無糖優格或一小把堅果，把糖分換成蛋白質與好油，會是很大的進步。今天還做了間歇超慢跑＋棒式共 33 分鐘，給你掌聲！💚","breakfast":"奇亞籽一匙、高蛋白一匙、大燕麥片一匙、蘋果一顆、藍莓一把","carbs":171,"createdAt":1787243594463,"deletedAt":null,"dinner":"鍋燒意麵不喝湯","exerciseMinutes":33,"exerciseType":"間歇超慢跑、棒式","fat":50,"fiber":21,"id":"6a872c4a0dcf0933285d910d","isPublic":false,"itemType":"COFIT_ENTRY","logDate":"2026-08-21","lunch":"毛豆豆腐蒸蛋、一片滷虱目魚、一格豆芽菜","memo":"","mood":3,"name":"2026-08-21 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787243594463},"preParentID":null,"protein":89,"snacks":"柿餅一顆","totalCalories":1576,"updatedAt":1787314180051,"updatedBy":{"agentId":"6cb6f7110c6cc19b2ccf352d","agentName":"AI 營養師","userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":6,"waterMl":3000},{"aiFeedback":"很棒！蛋白質與纖維充足、餐餐有蔬食很均衡。熱量及碳水略低、晚餐澱粉不足。明日建議晚餐增加半碗飯或地瓜補足能量喔！","breakfast":"奇亞籽一匙、高蛋白一匙、大燕麥片一匙、蘋果一顆","carbs":138,"createdAt":1787243373367,"dinner":"一口白飯、豆芽菜一格、毛豆豆腐蒸蛋半碗、蒸鱸魚半片","exerciseType":"","fat":25,"fiber":23,"id":"6a872b6d0dcf0933285d910c","itemType":"COFIT_ENTRY","logDate":"2026-08-20","lunch":"地瓜兩小條、一顆茶葉蛋、兩朵花椰菜、兩格毛豆、三塊雞肉","memo":"","mood":2,"name":"2026-08-20 紀錄","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"default_cofit_folder_6a82150a007754e3054f24":1787243373367},"protein":103,"snacks":"柿餅一顆","totalCalories":1203,"updatedAt":1787243373371,"updatedBy":{"userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":1,"waterMl":3000,"weight":49.5},{"activityLevel":"medium","age":32,"createdAt":1787243140829,"dailyCalorieGoal":1170,"deletedAt":null,"gender":"female","heightCm":154,"id":"cofit_section_config_6a82150a007754e3054f24","isPublic":false,"itemType":"COFIT_SECTION_CONFIG","name":"COFIT_SECTION_CONFIG","originPluginDir":"4294f58ae8875860390badaf","originPluginID":"4294f58ae8875860390badaf","parents":{"cofit":1787243140829},"preParentID":null,"startWeight":50,"targetWeight":43,"updatedAt":1787243755872,"updatedBy":{"userId":"6a82150a007754e3054f24","userName":"Joan Chung"},"version":3}]}