??“???”,???????

??“??”,??(??????? ????????????)

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?????

????,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??,???;????????,???????????????,?????????????,????,???????????

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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