???????“??”,???

???“???????????”,??(??????? ???????)

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???,????

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?????

????????,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?????,????;??????,?????????????????????????,????,????,???????

?,???????

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

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???????????????????????????????,?????,??????????1015?????????,??,????????,??????????????,????????????????????????????????????????(??????)?HIIT???????????(????????)????????,???????????????????????????,????????????,?????,??35?????,??3060????????,?????????????,?????????????????????????????,???23??,??????????????,???

“??‘????’,?????????‘????????????????’?”??????,?????????????“??????????”,??,????,???

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

????????:?????????????,??????????=(220-????????)×(60%????70%)?????,50?????102119?????/???????,?????????,?????????????????????,???????????

??????,???

“????????,????????????,??????????”?????????,?????????150???????,?????????,?????????????75???????????,???????????????????????,?????

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

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“????,??,???????????,?????????”???,???,??12????,??????????810???,??,???????????????,?,???????“??????????????”,??????

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??,????????“16+8”??????,????????????8????????,?16???????????;“5+2”???????????????,??2?????????????,???????5???

?????,???????????????????????????,????(???1-2?)?????,???????????

????????????????????,?????????????????????????????????,???“16+8”????????????,?????????????????????,??????????????????

????????:???????????????????,????????

??????:???????????,??,??????

????????12?????,??,??????????????????????,????????????????,????????????,????????,??????????????

????:???

???????:?????????????????????????510???????,??????;????????,??,????????????????,?????????????,????????????,??????????????????????????;????,?????????

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

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

????????,?????????,?????????????,???????12??,??????????????????????????,????,??????????

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

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