???“???????”,??

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

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

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?????

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

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?????????,????“16+8”???????????????,????8??????????????,?????????????16????????;“5+2”???,???????2???,????????5??????????

??????,???????,??(????1-2????????)?????????????????,?????

?,??????????????????????????????????????????????????,????“16+8”?????????????,????????????????????????,?????

????????:????????,???

????????:?????,????????,???

??12???,????????,????????,?????,????????????????????,??,?????????

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??????:???????????510?????????????????????,???????????;??????,????,???????????????????????????,??????,?????????,????????????????;?????????????,???

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

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

???????????????????,????,???????,??12?,???????,????????,???????????

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

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

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