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

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

??,????????

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

???????

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

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

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

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

? ????

??:????? ?????????:?????????? ??“??????????”

?? ???“???????”,??

????:1???????????:?????????

2?????

3????????????

4???????

5???????????

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

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

??,????????

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

???????

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

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

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

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

? ????

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