???????“??”,???

??

???“??”,????????(?? ?????????)

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

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

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

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

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

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

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

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

???? ??

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

?????????

????????????“??”,????????

????????