1. Determine the standard weight energy supply as 20kcal/(kg d).
2. The total energy per day is 68*20= 1360kcal.
3. Determine the supply of three nutrients, because it is fatty liver: carbohydrate 1360 * 60%/4 = 204g, fat 1360 * 20%/9 = 30g, protein 1360 * 20%/4 = 68g. So the ratio of breakfast, lunch and dinner is 30%, 40% and 30%.
4. Determine the recipe: breakfast carbohydrate 6 1.2g, fat 9g, protein 20.4g
Chinese food carbohydrate 8 1.6g, fat 12g, protein 27.2g
Dinner carbohydrate 6 1.2g, fat 9g, protein 20.4g
5. Table collocation: breakfast millet porridge 100g, 50g flower rolls and one egg.
Chinese rice 150g, shredded pork super celery (lean meat 30g, celery 150g), vegetables 250g.
Dinner rice 100g, stir-fried mutton with onion (50g lean mutton, 25g scallion), cold spinach 150g, sesame paste 10g, and 25g oil per day.
Substitute cereal staple food
80g of corn steamed bread, 50g of millet, 50g of dried noodles, 75g of bread, 40g of dried noodles and 250g of potatoes.
vegetables
500 grams of green leafy vegetables such as cabbage, chicken feathers, celery and spinach. Leek, lettuce, mung bean sprouts, cauliflower, cucumber, wax gourd, bamboo shoots, kelp.
350g horsehead orchid rape sweet pepper white radish water bamboo bean seedling is melon.
200 grams of garlic and onion
Note: Including carbohydrate 15g protein 5g.
-Fat instead of food-
1 eggs and duck eggs
70 grams of pork belly and pork heart
25g hairtail carp herring
50g poultry
25g of shrimp, oyster, mussel, squid and old tofu.
70 grams of tofu tofu
Note: protein content is 9g, and fat content is 5g.
-Milk-based alternative food-
100g whole milk
100g skim milk
50 ml yogurt light whole milk
125ml soybean milk
-Oil-
5g soybean oil, 5g vegetable oil, 5g sesame oil and 5g peanut oil.
-Fruit can be changed every day-
150g watermelon
100g strawberry carambola
75g pears, apricots and lemons
125g persimmon fresh litchi
200g of oranges, oranges, apples, plums, kiwis and cherries.
Attention: eat more fruits and vegetables, often eat dairy products and soy products, choose low-fat or skim milk, prohibit fat meat, animal offal, margarine, cream sweetheart and sweets, and drink as little broth as possible.
Two. Sports class
1. Moderate and high intensity aerobic exercise: such as brisk walking, jogging, cycling, swimming, boating, dancing, playing ball, etc.
2. Exercise heart rate:170-52 =118/min.
3. You can lose 7% ~ 10% of your body weight in about 4 months by exercising for 30 ~ 45 minutes every day. Avoid getting hurt while exercising.
4. Have a peaceful mind, pay attention to the relief of mood as much as possible, and do both physically and mentally to achieve the purpose of treating diseases.
Third, diet therapy.
1. Lotus leaf slimming tea: lotus leaf 60g, raw hawthorn 10g, raw coix seed 10g, and dried tangerine peel 5g.
Practice: put the above materials into a warm boiling water bottle and soak them in boiling water for 30 minutes. Lotus leaf should not be eaten with poria cocos.
2. Poria cocos tofu: 30 grams of Poria cocos powder, 500 grams of tofu, carrots, mushrooms, corn, egg white and rice wine.
Practice: Wrap the tofu in clean gauze, press it with a heavy object to drain, soak the mushrooms in clear water for a while, wash the rest, dice the carrots, break the egg whites, and finally mix everything evenly and steam it in a steamer.
3. Huangqi Chicken Shredded Winter Melon Soup: 200 grams of chicken breast, 6 grams of codonopsis pilosula, 200 grams of winter melon, yellow wine and salt.
Practice: Slice chicken breast and wax gourd, wash Radix Astragali and Radix Codonopsis with water, stew in casserole, simmer slowly, and eat alone or together.