??“???”,???????

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

??“???????”,?????(?????? ?)

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

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

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

?????????

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

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

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

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

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

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