??“???”,???????

??“??”,??????(???? ?????)

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

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

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

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

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

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

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

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

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

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