From 850c664ea27a225a9e8a4a721927441e168c4e29 Mon Sep 17 00:00:00 2001
From: butubb <1422726308@qq.com>
Date: Sun, 18 Jan 2026 13:22:07 +0800
Subject: [PATCH] update

---
 assets/css/extended/toc.css |  86 ++++++++++++++++
 content/posts/健康生活.md   |  50 ++++++++++
 content/search.md           |   8 ++
 hugo.toml                   |   9 +-
 layouts/partials/toc.html   | 192 ++++++++++++++++++++++++++++++++++++
 5 files changed, 344 insertions(+), 1 deletion(-)
 create mode 100644 assets/css/extended/toc.css
 create mode 100644 content/posts/健康生活.md
 create mode 100644 content/search.md
 create mode 100644 layouts/partials/toc.html

diff --git a/assets/css/extended/toc.css b/assets/css/extended/toc.css
new file mode 100644
index 0000000..65b5540
--- /dev/null
+++ b/assets/css/extended/toc.css
@@ -0,0 +1,86 @@
+:root {
+    --nav-width: 1380px;
+    --article-width: 650px;
+    --toc-width: 300px;
+}
+
+.toc {
+    margin: 0 2px 40px 2px;
+    border: 1px solid var(--border);
+    background: var(--entry);
+    border-radius: var(--radius);
+    padding: 0.4em;
+}
+
+.toc-container.wide {
+    position: absolute;
+    height: 100%;
+    border-right: 1px solid var(--border);
+    left: calc((var(--toc-width) + var(--gap)) * -1);
+    top: calc(var(--gap) * 2);
+    width: var(--toc-width);
+}
+
+.wide .toc {
+    position: sticky;
+    top: var(--gap);
+    border: unset;
+    background: unset;
+    border-radius: unset;
+    width: 100%;
+    margin: 0 2px 40px 2px;
+}
+
+.toc details summary {
+    cursor: zoom-in;
+    margin-inline-start: 20px;
+    padding: 12px 0;
+}
+
+.toc details[open] summary {
+    font-weight: 500;
+}
+
+.toc-container.wide .toc .inner {
+    margin: 0;
+}
+
+.active {
+    font-size: 110%;
+    font-weight: 600;
+}
+
+.toc ul {
+    list-style-type: circle;
+}
+
+.toc .inner {
+    margin: 0 0 0 20px;
+    padding: 0px 15px 15px 20px;
+    font-size: 16px;
+
+    /*目录显示高度*/
+    max-height: 83vh;
+    overflow-y: auto;
+}
+
+.toc .inner::-webkit-scrollbar-thumb {  /*滚动条*/
+    background: var(--border);
+    border: 7px solid var(--theme);
+    border-radius: var(--radius);
+}
+
+.toc li ul {
+    margin-inline-start: calc(var(--gap) * 0.5);
+    list-style-type: none;
+}
+
+.toc li {
+    list-style: none;
+    font-size: 0.95rem;
+    padding-bottom: 5px;
+}
+
+.toc li a:hover {
+    color: var(--secondary);
+}
diff --git a/content/posts/健康生活.md b/content/posts/健康生活.md
new file mode 100644
index 0000000..7ba550b
--- /dev/null
+++ b/content/posts/健康生活.md
@@ -0,0 +1,50 @@
+---
+title: 长期健康生活计划
+tags: ["健康"]
+date: 2026-01-17
+summary: "人的一生最重要的就是健康"
+---
+- 最近开始尝试更规律的生活，调整饮食与运动习惯。一方面是真的想对身体好一点，另一方面，也希望生活有个稳定的节奏，让自己心态更积极。
+
+我的基本情况是身高179cm，体重83kg。我算了一下，这个身高体重对应的BMI大概是25.9，按照标准来看属于超重范围了。所以这次计划的核心目标，就是通过调整生活习惯，慢慢把体重和BMI降到更理想的健康区间。
+
+我不追求快速见效，重要的是养成能长期坚持的好习惯。主要会从下面三个方面来入手。
+
+## 饮食
+我目前尝试的是16+8轻断食，就是把一天吃东西的时间控制在8个小时之内（比如中午11点到晚上7点），其余16小时不吃东西。这样感觉肠胃比较轻松。
+
+同时，我会把每天吃的东西总热量控制在 1800大卡 左右。我大概估算过，以我的身高体重和每天的运动量，身体每天自然消耗的热量（加上运动）大约在2600-2800大卡。所以吃1800大卡，能创造一个温和的热量缺口，既不会饿得难受，又能让体重慢慢往下走。
+
+- 确保每天摄入量 不超过1800kcal
+
+| name    | time   | kcal |
+|----------|--------|--------|
+| 早餐    | -      | -           |
+| 午餐     | 11:30  | 700         |
+| 晚餐     | 18:30  | 800         |
+| 点心     | -      | 250         |
+
+记录的话使用的是薄荷健康，不开会员也能正常使用，最近还购入了一个食物电子秤
+主要是有时候自己估算重量真的很虚
+
+## 饮水
+喝水真的太重要了，尤其是想控制体重的时候，喝够水能提升代谢，也能避免“假饥饿”。我给自己定的目标是每天至少喝3升白开水。为了提醒自己，手机里装了个叫“饮水时间”的APP，它会按时提醒我喝水。
+
+## 运动
+
+我过去的观念是“只要少吃就能瘦”，但后来发现吃得太少整个人情绪会很低落，反而容易放弃。最近我开始运动后，感觉完全不同了，运动完虽然身体累，但心情会变好，精神也更振奋。
+
+我现在尽量每天都会动一动，采用交替进行的方式，不让身体太枯燥：
+
+- 一天： 出门快走或散步40分钟，听听播客或者音乐。
+
+- 一天： 在家跟着视频做40分钟左右的徒手训练，比如深蹲、俯卧撑、拉伸这些。
+
+不强求强度多大，关键是动起来，并且享受这个过程，让它成为生活里自然而然的一部分。    
+
+## 最后想说的
+
+这就是我目前的健康生活计划。我知道改变需要时间，所以不会苛求自己一天就做到完美。定期会看看体重和身体的变化，再根据实际情况做调整。
+
+
+
diff --git a/content/search.md b/content/search.md
new file mode 100644
index 0000000..a27047b
--- /dev/null
+++ b/content/search.md
@@ -0,0 +1,8 @@
+---
+title: "🔍 搜索" # in any language you want
+layout: "search" # is necessary
+# url: "/archive"
+# description: "Description for Search"
+summary: "search"
+placeholder: "搜索框内的默认显示"
+---
diff --git a/hugo.toml b/hugo.toml
index 5ce7763..c643add 100644
--- a/hugo.toml
+++ b/hugo.toml
@@ -4,9 +4,11 @@ title = '日志'
 theme = 'PaperMod'
 defaultContentLanguage = 'zh-cn'
 
-
+[outputs]
+  home = ["HTML", "RSS", "JSON"]
 
 [params]
+  ShowToc = true
   defaultTheme = "auto"
   # 内联表必须写在一行内
   homeInfoParams = { Title = "你好！我是butubb，安徽人，现工作居住在苏州。", Content = "喜欢互联网冲浪🏄‍♂️，折腾机器💻，看电影🎥，编程🧑‍💻，听音乐🎶等" }
@@ -31,3 +33,8 @@ defaultContentLanguage = 'zh-cn'
   name = "标签"
   url = "/tags"
   weight = 3
+
+[[menu.main]]
+  name = "搜索"
+  url = "/search"
+  weight = 4
\ No newline at end of file
diff --git a/layouts/partials/toc.html b/layouts/partials/toc.html
new file mode 100644
index 0000000..8b57d69
--- /dev/null
+++ b/layouts/partials/toc.html
@@ -0,0 +1,192 @@
+{{- $headers := findRE "<h[1-6].*?>(.|\n])+?</h[1-6]>" .Content -}}
+{{- $has_headers := ge (len $headers) 1 -}}
+{{- if $has_headers -}}
+<aside id="toc-container" class="toc-container wide">
+    <div class="toc">
+        <details {{if (.Param "TocOpen") }} open{{ end }}>
+            <summary accesskey="c" title="(Alt + C)">
+                <span class="details">{{- i18n "toc" | default "目录" }}</span>
+            </summary>
+
+            <div class="inner">
+                {{- $largest := 6 -}}
+                {{- range $headers -}}
+                {{- $headerLevel := index (findRE "[1-6]" . 1) 0 -}}
+                {{- $headerLevel := len (seq $headerLevel) -}}
+                {{- if lt $headerLevel $largest -}}
+                {{- $largest = $headerLevel -}}
+                {{- end -}}
+                {{- end -}}
+
+                {{- $firstHeaderLevel := len (seq (index (findRE "[1-6]" (index $headers 0) 1) 0)) -}}
+
+                {{- $.Scratch.Set "bareul" slice -}}
+                <ul>
+                    {{- range seq (sub $firstHeaderLevel $largest) -}}
+                    <ul>
+                        {{- $.Scratch.Add "bareul" (sub (add $largest .) 1) -}}
+                        {{- end -}}
+                        {{- range $i, $header := $headers -}}
+                        {{- $headerLevel := index (findRE "[1-6]" . 1) 0 -}}
+                        {{- $headerLevel := len (seq $headerLevel) -}}
+
+                        {{/* get id="xyz" */}}
+                        {{- $id := index (findRE "(id=\"(.*?)\")" $header 9) 0 }}
+
+                        {{- /* strip id="" to leave xyz, no way to get regex capturing groups in hugo */ -}}
+                        {{- $cleanedID := replace (replace $id "id=\"" "") "\"" "" }}
+                        {{- $header := replaceRE "<h[1-6].*?>((.|\n])+?)</h[1-6]>" "$1" $header -}}
+
+                        {{- if ne $i 0 -}}
+                        {{- $prevHeaderLevel := index (findRE "[1-6]" (index $headers (sub $i 1)) 1) 0 -}}
+                        {{- $prevHeaderLevel := len (seq $prevHeaderLevel) -}}
+                        {{- if gt $headerLevel $prevHeaderLevel -}}
+                        {{- range seq $prevHeaderLevel (sub $headerLevel 1) -}}
+                        <ul>
+                            {{/* the first should not be recorded */}}
+                            {{- if ne $prevHeaderLevel . -}}
+                            {{- $.Scratch.Add "bareul" . -}}
+                            {{- end -}}
+                            {{- end -}}
+                            {{- else -}}
+                            </li>
+                            {{- if lt $headerLevel $prevHeaderLevel -}}
+                            {{- range seq (sub $prevHeaderLevel 1) -1 $headerLevel -}}
+                            {{- if in ($.Scratch.Get "bareul") . -}}
+                        </ul>
+                        {{/* manually do pop item */}}
+                        {{- $tmp := $.Scratch.Get "bareul" -}}
+                        {{- $.Scratch.Delete "bareul" -}}
+                        {{- $.Scratch.Set "bareul" slice}}
+                        {{- range seq (sub (len $tmp) 1) -}}
+                        {{- $.Scratch.Add "bareul" (index $tmp (sub . 1)) -}}
+                        {{- end -}}
+                        {{- else -}}
+                    </ul>
+                    </li>
+                    {{- end -}}
+                    {{- end -}}
+                    {{- end -}}
+                    {{- end }}
+                    <li>
+                        <a href="#{{- $cleanedID -}}" aria-label="{{- $header | plainify -}}">{{- $header | safeHTML -}}</a>
+                        {{- else }}
+                    <li>
+                        <a href="#{{- $cleanedID -}}" aria-label="{{- $header | plainify -}}">{{- $header | safeHTML -}}</a>
+                        {{- end -}}
+                        {{- end -}}
+                        <!-- {{- $firstHeaderLevel := len (seq (index (findRE "[1-6]" (index $headers 0) 1) 0)) -}} -->
+                        {{- $firstHeaderLevel := $largest }}
+                        {{- $lastHeaderLevel := len (seq (index (findRE "[1-6]" (index $headers (sub (len $headers) 1)) 1) 0)) }}
+                    </li>
+                    {{- range seq (sub $lastHeaderLevel $firstHeaderLevel) -}}
+                    {{- if in ($.Scratch.Get "bareul") (add . $firstHeaderLevel) }}
+                </ul>
+                {{- else }}
+                </ul>
+                </li>
+                {{- end -}}
+                {{- end }}
+                </ul>
+            </div>
+        </details>
+    </div>
+</aside>
+<script>
+    let activeElement;
+    let elements;
+    
+    document.addEventListener('DOMContentLoaded', function (event) {
+        checkTocPosition();
+    
+        elements = document.querySelectorAll('h1[id],h2[id],h3[id],h4[id],h5[id],h6[id]');
+        if (elements.length > 0) {
+            // Make the first header active
+            activeElement = elements[0];
+            const id = encodeURI(activeElement.getAttribute('id')).toLowerCase();
+            document.querySelector(`.inner ul li a[href="#${id}"]`).classList.add('active');
+        }
+    
+        // Add event listener for the "back to top" link
+        const topLink = document.getElementById('top-link');
+        if (topLink) {
+            topLink.addEventListener('click', (event) => {
+                // Prevent the default action
+                event.preventDefault();
+    
+                // Smooth scroll to the top
+                window.scrollTo({ top: 0, behavior: 'smooth' });
+            });
+        }
+    }, false);
+    
+    window.addEventListener('resize', function(event) {
+        checkTocPosition();
+    }, false);
+    
+    window.addEventListener('scroll', () => {
+        // Get the current scroll position
+        const scrollPosition = window.pageYOffset || document.documentElement.scrollTop;
+    
+        // Check if the scroll position is at the top of the page
+        if (scrollPosition === 0) {
+            return;
+        }
+    
+        // Ensure elements is a valid NodeList
+        if (elements && elements.length > 0) {
+            // Check if there is an object in the top half of the screen or keep the last item active
+            activeElement = Array.from(elements).find((element) => {
+                if ((getOffsetTop(element) - scrollPosition) > 0 && 
+                    (getOffsetTop(element) - scrollPosition) < window.innerHeight / 2) {
+                    return element;
+                }
+            }) || activeElement;
+    
+            elements.forEach(element => {
+                const id = encodeURI(element.getAttribute('id')).toLowerCase();
+                const tocLink = document.querySelector(`.inner ul li a[href="#${id}"]`);
+                if (element === activeElement){
+                    tocLink.classList.add('active');
+    
+                    // Ensure the active element is in view within the .inner container
+                    const tocContainer = document.querySelector('.toc .inner');
+                    const linkOffsetTop = tocLink.offsetTop;
+                    const containerHeight = tocContainer.clientHeight;
+                    const linkHeight = tocLink.clientHeight;
+    
+                    // Calculate the scroll position to center the active link
+                    const scrollPosition = linkOffsetTop - (containerHeight / 2) + (linkHeight / 2);
+                    tocContainer.scrollTo({ top: scrollPosition, behavior: 'smooth' });
+                } else {
+                    tocLink.classList.remove('active');
+                }
+            });
+        }
+    }, false);
+    
+    const main = parseInt(getComputedStyle(document.body).getPropertyValue('--article-width'), 10);
+    const toc = parseInt(getComputedStyle(document.body).getPropertyValue('--toc-width'), 10);
+    const gap = parseInt(getComputedStyle(document.body).getPropertyValue('--gap'), 10);
+    
+    function checkTocPosition() {
+        const width = document.body.scrollWidth;
+    
+        if (width - main - (toc * 2) - (gap * 4) > 0) {
+            document.getElementById("toc-container").classList.add("wide");
+        } else {
+            document.getElementById("toc-container").classList.remove("wide");
+        }
+    }
+    
+    function getOffsetTop(element) {
+        if (!element.getClientRects().length) {
+            return 0;
+        }
+        let rect = element.getBoundingClientRect();
+        let win = element.ownerDocument.defaultView;
+        return rect.top + win.pageYOffset;   
+    }
+    
+</script>
+{{- end }}