???????“???”,??

??

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

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

????,?????

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

??

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

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

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

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

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

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

?????????

????????????“???”,???????

????????