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

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

??,????

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

??????????

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

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

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

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

?? ????????

????????:??? ??????????:??????????? “?????????”_????

?? ??“???????”,???

????:1??????????:??????

2???????

3?????wx

4????????

5???????????

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

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

??,????

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

??????????

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

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

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

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

?? ????????

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