1. Body mass index: 28.4 basal metabolism: 1636Kca.
2. According to the basic description of the normal situation, the nutrition scheme is 1. The ideal weight is calculated as 66km2. Judging whether it is overweight: in fact, it is 83KG, the standard is 66, and it is overweight by 25%, which belongs to obesity.
3. Judge the activity intensity: light activity 2259Kcal4. Determine the supply target of unit standard weight: 20 ~ 25 kcal/(kg d) 5. Calculated total energy: 66 kg * (20 ~ 25) kcal/(kg, d) = 1320 ~ 1650. Carbohydrate198g/day, fat 37g/day, protein 49g/day ... 7. Determine the number of meals and energy ratio, three meals a day, breakfast 1/5, lunch and dinner 2/58. Determine alternative recipes (salt is less than 6g)-cereal 25g rice, millet, rolling pin, dried corn, mung bean, red bean, kidney bean, tremella, soda biscuit, flour, macaroni, etc. (Food list: light steamed bread 35g salty steamed bread 37.5g 125g yam, potato, lotus root and taro 300g bean jelly) 30g Daoxiao Noodles-vegetables-Chinese cabbage, chicken feathers, celery, spinach and other green leafy vegetables 500g. Leek, lettuce, mung bean sprouts, cauliflower, cucumber, wax gourd, bamboo shoots, kelp 350g horsehead orchid rape sweet pepper white radish water bamboo shoots and bean sprouts, wax gourd 200g garlic sprouts and onion Note: protein 5g-fat replacement food containing carbohydrate 15g -55g eggs, duck eggs 70g pork belly and pig heart 75g herring with fish/kloc-0. Note: The content of protein is 9g. Fat content 5g- milk can replace food-15g whole milk 20g soybean milk powder 20g dry soybean 25g skim milk 100ml yogurt light whole milk 200ml soybean milk-oil -9g soybean oil, rapeseed oil, sesame oil, peanut oil-fruit can replace-65438+ every day. Carambola 75g pear apricot lemon 125g persimmon fresh litchi 200g orange orange apple plum kiwi cherry-catering list-breakfast: light steamed bread+vegetables (500g cabbage or vegetables) or light steamed bread+vegetables 250+ yogurt 100ml Chinese food: rice 25g+ vegetables 250g+ fish and lean meat 25g dinner: 5g Note: 2. Sports 1. Exercise type: Periodic aerobic exercise, such as walking, jogging, swimming and strength cycling. 2. Stretching and flexible exercises relax all muscles, such as medical gymnastics, aerobics, Tai Ji Chuan and health qigong. 3. Recreational ball games, such as bowling. Gateball tennis intensity: heart rate during exercise = 170-44= 126 beats/minute. Exercise frequency: once or several times a day (depending on the length of each exercise) at least three times a week. Note: 1, the exercise time is 30-60 minutes after meals. 2. Exercise should follow a step-by-step process, gradually increasing from the sales campaign. Exercise should be persistent. Third, the plan to reduce the amount of medicated diet is 1. Symptoms of deficiency of both qi and yin: thirst leads to drinking, and loose stool can be seen at the same time, or loss of appetite, listlessness, fatigue, shortness of breath, laziness and weak pulse. Recommended stones: yam, astragalus, chicken, codonopsis pilosula, beef, peaches, etc. 30g of Astragalus membranaceus is washed and ground, and 60g of Chinese yam is washed and cut into porridge. 2. Kidney yin deficiency is characterized by frequent urination, turbid as cream, soreness of waist and knees, fatigue, dizziness, tinnitus, dry mouth and lips, dry skin, and deep and thin pulse.
Recommended ingredients: medlar, mulberry, black beans, scallops, dried land, black sesame seeds, grapes, black rice, etc. Practice: appropriate amount of Schisandra chinensis and Lycium barbarum, Schisandra chinensis in gauze and Lycium barbarum in water 1000ml. Boil 800 ml of tea instead.