???“??”,???????

????:??????:????????????

???????“????”,??????(???? ???)

????????????????,????“???”???????????,??????????“????”???????????????

??????????,??????????????????

“???,????????????,???,???”????????,???,????????,???????,?,???????,?????????

????????????????????????????

??,BMI(????)???BMI????“????????????????????(??)????????(???????????)?????”,??,?????????60??,???????????1.6?????????,????????60/1.62=23.44kg/?

??????????:BMI<18.5kg/

???????????:18.5kg/=BMI<24kg/

????????:24kg/=BMI<28kg/

?????????????????:BMI=28kg/

BMI??,?????????????

“????????,????????BMI???????????????????????,???????,????????????????‘??????’?????????????,???????????”???????,??????????=90?????????,????=85??????????,??,???,???BMI????????,??,??????????????

“????????????????BMI??????18.523.9(kg/)???????,??,???????,???????”??,?????????,???,?????,??,?????

????????????BMI????2428kg/,??

?????,????????,????????????,???,???????,????????????,??,????????????????????,???????BMI????28kg/,????????????????,????????,????????,??????????????,???

“???,????????,??,??????????,??????”?,?????????????????????,??,???????

????????,??????

????????,????

???????,??????“?????,?????,?????????,???????????”?????????,???,?????,????:??????????????????????????

?????????,?????,??????300500?????????,??????????????????????????????????????????????????????????????????,????????????,????,?????????1200????????,??????1500???,????????????????“????????????”,???,???

“??????300500?????????????,???”??,????150200??????,??(200g)???,????????????,???,??????300500??????????????????????????????,??,?????????????????,????????????400500?????,??????,???????

“????,???????????????”??,???????,??,????,?????????,?????????????,???????,??????????????,???????,???,??????????????????????????????????????????????????

?????,???????,????500????????(???????????????)?????????????,????????????????????????????????????????,??????????,???????,??,?????????????????????????????,????????,?????

“????????????,?????????????????,??????????????????????????????”?,?????????,??????,??,???,??????????,???

“?????????????????????,?????,???????,??????????????”??,?????????????,??????????,???????????????????????,??????,????,???????????;???????????????23????????,???????;???????,??????????????,??????????????????????,??????,??????????

??,????????

“????,?????”??????,????????,???????

????,???????????

??,????????,????????1015??,??????,?????????,??????????????,??????????????????????????????????(????????????)?HIIT?????????(??)?????????????,?????????????????????????????????????????????,?????????????????????,????,??????????35??,??????????3060?????????????,???????????????????,??????????????????????????????????,??????????23?????,???????????????,?????

“??????????????????????‘?????’,????‘??????’?”?????????????????,?????“??????????????”,????????????,???????????????????????,?????????????

??,?????????

????????????????:?????????????????,??=(220-???????)×(60%????????70%)?????,50??????102119????????????????????/?????????????????????,???????,???????????,???

?????????,???????????

“?????????,????????????????????????????,?????”?????????,?????????150????????,???????????????????????,??75????????????????,?????????????????????,?????????????

“???????????????,???????????????????”?????????????,?,??,???,??????

??,???????,???“?????????????,?????,??????????????,???,?????????,??????????????,?????????”???????,????“?”?????????????????????,??,????????????,???,???????????,?????

????

“???????????????????????????????,???????,?????????????,??????????????”???,??????????????????,???????????12???????????,??810?????????????,???????????????????,?????????????????????,??????????????,????????“?????????????”,?????

??

????:??????????????????

?????????:????,?????,??????????????????,?????????

???,???????????????,??,?????????????????????????????,??????

????,???????“16+8”?????????????,??8???,?????????????16??;“5+2”?,??????????2?????????,???5??

???????????,???????????????,??(??1-2???????????????????)???????????????,????

??????,?????????????????????????????????????????????????,??“16+8”?????????,???????????????????,?????

??:??,???????

??????:???????????????,????,???

??12??,????,???????????????,????????????,??????????????,?????????,?????????

????????:?????????

????????????:??????????????510????????????????,??????;??????????????,??????,???????????????????,???????????,???,????????????????????;??????,???????

????:???????????????????????????????

????:??:

??????????????????????????,??????,??????????????????,????????12?,?????????????,?????,????????????

???????,??????,????????,?????????,???????????????????????,??,????????????????????,??????????????,??????????,?????

????????,????,???????,???????????,???????

??????????,????????????????,?????????????,???,????????,?????????????,??

??? ??????

??????????:???????????? ???????????:??????????????