?? ???“??”,???????
????:1????????:??????????
2?????app
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?????????????????????,???????????????,???????????,????????
????????,????,????,?????????????,????????,????,?????????????????????????????????????,????????????????????????,????????????,????????????
???????????????????,???,???????????????????,????????????????,????
??????????????,?????????,?????????,?????????,?????,??????,???????????
??????????? ????
??????????:?????????? ??????????:??????????