It is recommended to eat regularly for three meals a day, with a variety of foods, mainly cereals, and moderate lean meat such as fish, poultry and eggs. It is suggested that the total daily intake of adults should be controlled at120-200 g. Reasonable distribution of three meals, each meal is recommended to be 7-8 minutes full. For diabetic patients, it is recommended to eat less and more meals, which can be three or two meals, which is helpful to maintain the stability of blood sugar level. The energy of breakfast, lunch and dinner accounts for 65,438+00% ~ 65,438+05%, 30% and 30% of the total energy of a day respectively, and a dinner can be arranged between two meals, accounting for 5% ~ 65,438+00% of the energy.

Cooking methods suggest stewing, steaming and frying, less stewing and frying.

Suitable for exercise and keep a healthy weight.

It's easy to gain weight if you sit for a long time and exercise less. After returning to work, it is suggested to keep a certain amount of exercise every day to avoid obesity, improve basal metabolism, increase insulin sensitivity and improve endocrine function. Increase cardiopulmonary function; Improve bone density and prevent osteoporosis. It is recommended to exercise for 40-60 minutes every day. You can choose brisk walking, jogging, Tai Ji Chuan, swimming and yoga. And arrange them reasonably in your life.

Reference exercise plan:

1. Those who are not too far from work can choose to walk to and from work for 20 minutes every day (40 minutes in total) and play badminton for 60 minutes on weekends;

2. Jog for 30 minutes every other day, and choose yoga, swimming and other relatively soothing exercises for 50 minutes on weekends, which can be carried out many times, each time not less than 10 minute;

3. Walk for 30 minutes, alternate with jogging 15 minutes, and finish the next day. You can ride outdoors for 40 minutes on weekends.

Work and rest adjustment, daily life law

Staying up late will reduce attention and judgment at work, slow thinking, decrease immunity, and lead to loss of appetite and indigestion. Regular work and rest helps to improve sleep and relieve anxiety.