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

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

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

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

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

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

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

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

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

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

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

?? ???“??”,???????

????:1??????:??????

2????????

3?????????

4?2023????????

5?????wx

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

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

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

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

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

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

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

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

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

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

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