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