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