???“??”,???????

??

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

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

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

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

???????????

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

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

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

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

???? ?

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

?????????

????????“??”,????????????

????????