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