??“???????”,???

????:????95?:?????

?????????????“??”,????????(?????? ???????)

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

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

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

?????????

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

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

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

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

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

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