??“????????????”,????(???? ?????)

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

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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/,?????????,????????????????????,?,?????????,???????

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

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

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

????????,????????,?300500????,???????????????????????????????????????????,???????????????,???????????,??????1200??????????,??????????1500????,?????“???????”,??,???

“??300500??????,??????”??,?????150200?,???????????(200g)?????????????,????????,????????,?300500???????????????????????,????????,?????????,??????400500????????????????,????,???

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

??,?????,?????500????????????????(?????)?????????????,????????????????????????,??????,?????????,??????,?????????????????,?????????????,????????

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

“??,??,????????,??????????”??????,????????????????????,?????,??????????????????????????,???????,???,????????????;????????23?????????????,?????;???????????,????????????????????????????,??????,??????????,??????????

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

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????????,?????????,????????????????1015?????????,???????,?????????????,????????????,?????????????????????????(?????)?HIIT?????????????????(?????????)?????????????,?????????????????????????????????????,?????????????????????????,????,?????35?????,??3060?????????????,???,????????????????????????,?????????????23?????????,??????,?????

“?‘??’,??????????‘????????’?”???????????????,?????“??”,??,????????,???

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??????????:??????,?????????=(220-????????????)×(60%??70%)?????????,50????????102119??????????/???????????????????????,?????,?????????????,?????????

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

“????????????,??????????,?????????”???????,??150????,????????????????,????????????75????????????,?????????????,????

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

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

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“??????????????????,??,???????????????,????????”???????,????????????,????????????12?????????????????????,????810????????,???????????,?????????,????,????????“????”,????

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

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

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

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

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

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

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

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

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

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

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

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

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????? ?????

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