?? ???“??”,???????
????:1?????????:?????????
2????????????
3?????????150
4????????????
5?????98
??????“??”,???(????????????????????? ??????)
?????,??????????“??????”?????????????,??????“???????”???????????????????????????????????
????????????,????????????
“????????,???????????????,???,??????”?????????,????????????,????????????????????,????????,??????,???????????????????????????,?????????
???????????
??????,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??????????????????,?????????????????,????,????????????
???????,????????,???????,??????????,????????????????????,????,?????????????,????????????????????????????????????????????,??????,???????????????????
??????,?????????????????,??????????,????????,???
??????????????????????,??????,??????,?????????????????,?????????????,??,??????????
?????????? ????????
????????????:?? ??:???????????