???????“??”,???

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

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

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

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

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

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

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

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

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

???? ?

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