???“??”,???????

??

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

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

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

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

?????

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

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

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

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

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

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

?????????

????????“??”,????????????

????????