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