??“???”,???????

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

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

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

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

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

???

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

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

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

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

?? ?

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