???“???????”,??

??

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

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

??,??

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

?????

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

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

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

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

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

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

?????????

????????“???????”,???????

????????