???“???????”,??

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

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

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

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

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

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

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

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

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

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

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