??“???????”,???

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

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

??,??????

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

?????

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

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

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

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

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

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