{"id":14366,"date":"2017-11-20T09:29:51","date_gmt":"2017-11-20T16:29:51","guid":{"rendered":"https:\/\/askthescientists.com\/understanding-calories\/"},"modified":"2017-12-13T13:44:11","modified_gmt":"2017-12-13T20:44:11","slug":"understanding-calories","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/understanding-calories\/","title":{"rendered":"\u4e86\u89e3\u5361\u8def\u91cc\u662f\u60a8\u4f53\u91cd\u7ba1\u7406\u7684\u7b2c\u4e00\u6b65"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-14360 size-entry_with_sidebar\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/AdobeStock_168395800-845x321.jpeg\" alt=\"\u4e86\u89e3\u5361\u8def\u91cc\" width=\"845\" height=\"321\" 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1\u7684\u70ed\u91cf\u8d8a\u5c11\u3002<\/li>\n<li>\u6027\u522b\uff1a\u7537\u6027\u901a\u5e38\u5e73\u5747\u6bcf\u5929\u9700\u8981\u8f83\u591a\u7684\u70ed\u91cf\uff0c\u56e0\u4e3a\u4ed6\u4eec\u7684BMR\uff08\u57fa\u7840\u4ee3\u8c22\u7387\uff09\u6bd4\u8f83\u9ad8\u3002<\/li>\n<li>\u6d3b\u52a8\u91cf\uff1a\u8fd0\u52a8\u5458\u662f\u6d3b\u52a8\u91cf\u5f71\u54cd\u70ed\u91cf\u9700\u6c42\u7684\u4e00\u4e2a\u5f88\u597d\u7684\u4f8b\u8bc1\u3002\u5f3a\u70c8\u7684\u8eab\u4f53\u6d3b\u52a8\u6240\u6d88\u8017\u7684\u70ed\u91cf\u9700\u8981\u83b7\u5f97\u8865\u5145\uff0c\u4ee5\u786e\u4fdd\u8eab\u4f53\u7684\u65b0\u9648\u4ee3\u8c22\u80fd\u591f\u7ee7\u7eed\u800c\u4e0d\u53d7\u5f71\u54cd\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u8fd0\u52a8\u5458\u80fd\u6444\u53d6\u66f4\u591a\u70ed\u91cf\u5374\u8fd8\u4fdd\u6301\u8eab\u6750\u82d7\u6761\u7684\u539f\u56e0\u3002<\/li>\n<\/ul>\n<p>\u5728\u8ba1\u7b97\u60a8\u4e13\u5c5e\u7684\u70ed\u91cf\u9700\u6c42\u65f6\uff0c\u8bf7\u601d\u8003\u60a8\u662f\u9700\u8981\u51cf\u91cd\u3001\u7ef4\u6301\u4f53\u91cd\u3001\u6216\u589e\u91cd\u3002\uff08\u8fd9\u4e2a\u4e3b\u9898\u5c06\u5728\u540e\u6587\u4e2d\u8fdb\u4e00\u6b65\u63a2\u8ba8\uff09\u5047\u8bbe\u60a8\u662f\u8981\u51cf\u91cd\uff0c\u90a3\u4e48\u5931\u53bb\u4e00\u78c5\u7684\u4f53\u8102\u80aa\u76f8\u5f53\u4e8e\u71c3\u70e73,500\u5927\u5361\u7684\u70ed\u91cf\u3002\u6240\u4ee5\uff0c\u5982\u679c\u60a8\u6bcf\u5929\u71c3\u70e7\u6216\u51cf\u5c11\u6444\u53d6500\u5927\u5361\u7684\u8bdd\uff0c\u6bcf\u5468\u5c31\u4f1a\u51cf\u6389\u4e00\u78c5\u3002<\/p>\n<p>\u4e0b\u9762\u662f\u4e00\u4e9b\u5173\u4e8e\u5982\u4f55\u66f4\u52a0\u6ce8\u610f\u70ed\u91cf\u6444\u53d6\u7684\u6982\u5ff5\uff1a<\/p>\n<ol>\n<li><em>\u5728\u4e09\u9910\u4e2d\u589e\u52a0\u66f4\u591a\u7684\u6c34\u5206\u3002<\/em>\u4e5f\u8bb8\u4ece\u6c64\u5f00\u59cb\u6216\u589e\u52a0\u996e\u6c34\u91cf\u3002\u65e0\u8bba\u54ea\u79cd\u65b9\u5f0f\uff0c\u591a\u559d\u4e9b\u6c34\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u66f4\u6709\u9971\u8db3\u611f\u3002<\/li>\n<li><em>\u589e\u52a0\u7ea4\u7ef4\u7684\u6444\u53d6\u91cf\u3002<\/em>\u7ea4\u7ef4\u4e0d\u5bb9\u6613\u6d88\u5316\uff0c\u56e0\u6b64\uff0c\u80a0\u9053\u53ea\u80fd\u5438\u6536\u7ea4\u7ef4\u7684\u4e00\u534a\u70ed\u91cf\u3002\u6b64\u5916\uff0c\u7ea4\u7ef4\u4f1a\u8ba9\u60a8\u66f4\u6709\u9971\u8db3\u611f\u3002<\/li>\n<li><em>\u5c06\u86cb\u767d\u8d28\u6dfb\u52a0\u5230\u60a8\u7684\u65e9\u9910<\/em>\uff08\u5982\u679c\u73b0\u5728\u6ca1\u6709\u7684\u8bdd\uff09\u3002\u86cb\u767d\u8d28\u5c06\u5e2e\u52a9\u60a8\u7ef4\u6301\u66f4\u4e45\u7684\u9971\u8db3\u611f\uff1b\u86cb\u767d\u8d28\u4e5f\u53ef\u4ee5\u5e2e\u52a9\u652f\u6301\u9664\u8102\u80aa\u4f53\u91cd\uff0c\u8fd9\u5c06\u6709\u52a9\u4e8e\u589e\u52a0\u60a8\u7684\u57fa\u7840\u4ee3\u8c22\u7387\u3002<\/li>\n<li><em>\u5c3d\u53ef\u80fd\u8fdc\u79bb\u5783\u573e\u98df\u7269<\/em>\uff0c\u56e0\u4e3a\u5b83\u4eec\u901a\u5e38\u4f1a\u6dfb\u52a0\u7cd6\u548c\u56fa\u4f53\u8102\u80aa\u3002\u867d\u7136\u8fd9\u4e9b\u98df\u7269\u80fd\u63d0\u4f9b\u80fd\u91cf\uff0c\u4f46\u7f3a\u4e4f\u91cd\u8981\u7684\u8425\u517b\u7d20\u3002<\/li>\n<li><em>\u9605\u8bfb\u8425\u517b\u6807\u7b7e\u4e0a\u5de8\u91cf\u8425\u517b\u7d20\u548c\u70ed\u91cf\u7684\u542b\u91cf<\/em>\u3002\u8bf7\u6ce8\u610f\u6bcf\u4e2a\u5305\u88c5\u4e2d\u7684\u4efd\u6570\uff0c\u8425\u517b\u6807\u7b7e\u53ea\u6807\u51fa\u4e86\u4e00\u4efd\u6240\u542b\u7684\u6570\u91cf\u3002<\/li>\n<\/ol>\n<h2><strong>\u4e86\u89e3\u70ed\u91cf\u4e0e\u8fd0\u52a8<\/strong><\/h2>\n<p>\u73b0\u5728\u60a8\u5df2\u7ecf\u719f\u6089\u4e86\u996e\u98df\u4e2d\u7684\u70ed\u91cf\uff0c\u8ba9\u6211\u4eec\u6765\u63a2\u8ba8\u70ed\u91cf\u4e0e\u8fd0\u52a8\u7684\u5173\u7cfb\u3002<\/p>\n<p>\u60a8\u77e5\u9053\u8fd0\u52a8\u662f\u6d88\u8017\u70ed\u91cf\u7684\u6700\u597d\u65b9\u6cd5\uff0c\u800c\u71c3\u70e7\u70ed\u91cf\u662f\u7ba1\u7406\u4f53\u91cd\u7684\u4e00\u79cd\u65b9\u6cd5\u3002\u5267\u70c8\u7684\u8fd0\u52a8\u53ef\u4ee5\u71c3\u70e7\u591a\u8fbe\u6bcf\u5206\u949f20\u5927\u5361\u3002<\/p>\n<p>\u4f46\u662f\u8fd9\u79cd\u52aa\u529b\u5f88\u96be\u7ef4\u6301\u4e00\u6bb5\u957f\u65f6\u95f4\uff1b\u597d\u6d88\u606f\u662f\uff0c\u6301\u7eed\u3001\u9002\u91cf\u7684\u6d3b\u52a8\u53ef\u4ee5\u71c3\u70e7\u6700\u591a\u7684\u70ed\u91cf\u3002<\/p>\n<p>\u4e8b\u5b9e\u4e0a\uff0c<a href=\"http:\/\/www.bbc.co.uk\/programmes\/b05nhyt8\" target=\"_blank\" rel=\"noopener\">\u82f1\u56fd\u5e7f\u64ad\u516c\u53f8\u5236\u4f5c\u4e86\u4e00\u90e8\u5728\u4e00\u5bb6\u4e09\u4e2a\u4eba\u5f53\u4e2d\u8fdb\u884c\u5c0f\u8303\u56f4\u6bd4\u8f83\u7684\u7eaa\u5f55\u7247<\/a>\u3002\u867d\u7136\u8fd9\u4e0d\u662f\u4e00\u4e2a\u79d1\u5b66\u7684\u7814\u7a76\uff0c\u4f46\u7ed3\u679c\u8fd8\u662f\u6709\u8da3\u5e76\u503c\u5f97\u5173\u6ce8\u3002<\/p>\n<p>\u4e00\u4e2a\u5bb6\u4eba\u7ef4\u6301\u4e45\u5750\u4e0d\u52a8\uff0c\u53e6\u4e00\u4e2a\u4eba\u505a\u4e86\u51e0\u4e2a\u5c0f\u65f6\u7684\u5bb6\u52a1\uff0c\u7b2c\u4e09\u4e2a\u4eba\u5219\u53c2\u52a0\u4e86\u4e00\u9879\u77ed\u6682\u800c\u5267\u70c8\u7684\u953b\u70bc\u3002\uff0c\u7ed3\u679c\u505a\u5bb6\u52a1\u7684\u4eba\u5374\u6bd4\u4ece\u4e8b\u5267\u70c8\u953b\u70bc\u7684\u4eba\u71c3\u70e7\u4e86\u66f4\u591a\u7684\u70ed\u91cf\u3002\u5c3d\u7ba1\u5bb6\u52a1\u5e76\u4e0d\u662f\u6fc0\u70c8\u7684\u6d3b\u52a8\uff0c\u4f46\u5374\u80fd\u8ba9\u5bb6\u5ead\u6210\u5458\u957f\u671f\u575a\u6301\u4e0b\u53bb\u3002<\/p>\n<p>\u6240\u4ee5\u4e0d\u8981\u62c5\u5fc3\u51fa\u6c57\u3002\u5982\u679c\u60a8\u6ca1\u6709\u8db3\u591f\u7684\u7cbe\u529b\u5927\u91cf\u8fd0\u52a8\uff0c\u90a3\u5c31\u805a\u7126\u5728\u8ba9\u8eab\u4f53\u80fd\u957f\u65f6\u95f4\u6301\u7eed\u6d3b\u52a8\u3002<\/p>\n<p>\u660e\u767d\u81ea\u5df1\u6b63\u5728\u71c3\u70e7\u70ed\u91cf\uff0c\u548c\u4e86\u89e3\u81ea\u5df1\u5df2\u7ecf\u6d88\u8017\u591a\u5c11\u70ed\u91cf\u662f\u4e0d\u540c\u7684\u3002\u8ba1\u7b97\u6d88\u8017\u591a\u5c11\u5927\u5361\u7684\u70ed\u91cf\u5f88\u6709\u5e2e\u52a9\uff0c\u56e0\u4e3a\u8fd9\u53ef\u4ee5\u8ba9\u8fbe\u6210\u76ee\u6807\u4f53\u91cd\u66f4\u52a0\u5bb9\u6613\uff0d\u65e0\u8bba\u662f\u51cf\u91cd\u3001\u7ef4\u6301\u3001\u6216\u589e\u91cd\u3002<\/p>\n<p>\u8bb8\u591a\u5065\u8eab\u623f\u7684\u8fd0\u52a8\u673a\u5668\u548c\u7a7f\u6234\u5f0f\u6d3b\u52a8\u8ffd\u8e2a\u5668\uff0c\u53ef\u4ee5\u6beb\u4e0d\u8d39\u529b\u5730\u8ba1\u7b97\u70ed\u91cf\u6d88\u8017\u3002\u4f46\u8fd8\u662f\u4f1a\u6709\u4e9b\u65f6\u5019\u5f53\u60a8\u5728\u8fd0\u52a8\u65f6\uff0c\u8eab\u8fb9\u662f\u6ca1\u6709\u673a\u5668\u6216\u79d1\u6280\u8f85\u52a9\u4ea7\u54c1\u7684\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\uff0c\u5404\u79cd\u8fd0\u52a8\u4ee5\u53ca\u5176\u6240\u6d88\u8017\u7684\u70ed\u91cf\u90fd\u6709\u516c\u5f00\u6570\u636e\u53ef\u4ee5\u67e5\u8be2\u3002<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\" target=\"_blank\" rel=\"noopener\">\u4f53\u80b2\u6d3b\u52a8\u7eb2\u8981<\/a>\u5c31\u662f\u4e00\u4e2a\u67e5\u8be2\u7684\u597d\u8d44\u6e90\u3002\u5b83\u6309\u901f\u5ea6\u6216\u5f3a\u5ea6\u5217\u51fa\u5404\u9879\u8fd0\u52a8\uff0c\u5728\u6bcf\u4e00\u79cd\u6d3b\u52a8\u7c7b\u578b\u65c1\u8fb9\u5219\u6709\u76f8\u5e94\u7684MET\u503c\uff08\u6216\u79f0\u4ee3\u8c22\u5f53\u91cf\uff09\u3002<\/p>\n<ul>\n<li>\u4f4e\u4e8e9 MET\uff1a\u8f7b\u5fae\u6d3b\u52a8\uff08\u56ed\u827a\u6216\u9493\u9c7c\uff09<\/li>\n<li>0\u81f35.9 MET\uff1a\u4e2d\u7b49\u6d3b\u52a8\uff08\u5272\u8349\u6216\u96ea\u978b\u884c\u8d70\uff09<\/li>\n<li>\u9ad8\u4e8e0 MET\uff1a\u5267\u70c8\u6d3b\u52a8\uff08\u94f2\u96ea\u6216\u8e22\u8db3\u7403\uff09<\/li>\n<\/ul>\n<p>\u901a\u8fc7\u7b80\u5355\u7684\u8ba1\u7b97\uff0c\u53ef\u4ee5\u5c06MET\u8f6c\u6362\u4e3a\u71c3\u70e7\u7684\u70ed\u91cf\u3002\u60a8\u552f\u4e00\u9700\u8981\u63d0\u4f9b\u7684\u5176\u4ed6\u53d8\u91cf\u662f\u60a8\u7684\u4f53\u91cd\uff08\u4ee5\u516c\u65a4\u4e3a\u5355\u4f4d\uff09\u548c\u6d3b\u52a8\u7684\u65f6\u95f4\u957f\u5ea6\uff08\u4ee5\u5c0f\u65f6\u4e3a\u5355\u4f4d\uff09\u3002<\/p>\n<p>\uff08\u6d3b\u52a8\u7684MET\u503c\uff09\u00d7\uff08\u516c\u65a4\u4f53\u91cd\uff09\u00d7\uff08\u5c0f\u65f6\uff09\uff1d\u71c3\u70e7\u7684\u70ed\u91cf<\/p>\n<p>\u5047\u8bbe\u60a8\u91cd150\u78c5\uff0c\u621668\u516c\u65a4\u3002\u770b\u770b\u4e0b\u9762\u7684\u5217\u8868\uff0c\u770b\u770b\u60a8\u505a30\u5206\u949f\u7684\u5404\u9879\u4e0d\u540c\u8fd0\u52a8\u65f6\uff0c\u5206\u522b\u4f1a\u6d88\u8017\u591a\u5c11\u70ed\u91cf\u3002<\/p>\n<ul>\n<li>\u9a91\u81ea\u884c\u8f66\uff08\u8f7b\u5fae\u51fa\u529b\uff09= 119\u5927\u5361<\/li>\n<li>\u9a91\u81ea\u884c\u8f66\uff08\u9002\u5ea6\u51fa\u529b\uff09= 231\u5927\u5361<\/li>\n<li>\u8d70\u8def\uff08\u8f7b\u5fae\u51fa\u529b\uff09= 102\u5927\u5361<\/li>\n<li>\u8dd1\u6b65\uff08\u9002\u5ea6\u51fa\u529b\uff09= 282\u5927\u5361<\/li>\n<li>\u8dd1\u6b65\uff08\u9ad8\u5ea6\u51fa\u529b\uff09= 374\u5927\u5361<\/li>\n<li>\u81ea\u7531\u5f0f\u6e38\u6cf3\uff08\u8f7b\u5fae\u5230\u9002\u5ea6\u51fa\u529b\uff09\u3112197\u5927\u5361<\/li>\n<li>\u6c34\u4e2d\u6709\u6c27\u8fd0\u52a8 = 187\u5927\u5361<\/li>\n<li>\u5faa\u73af\u8bad\u7ec3\uff08\u9002\u5ea6\u51fa\u529b\uff09= 146\u5927\u5361<\/li>\n<\/ul>\n<h2><strong>\u70ed\u91cf\u4e0e\u4f53\u91cd\u7684\u5173\u7cfb<\/strong><\/h2>\n<p>\u4e86\u89e3\u4ece\u60a8\u7684\u996e\u98df\u6444\u53d6\u7684\u70ed\u91cf\u548c\u60a8\u6240\u71c3\u70e7\uff08\u6d88\u8017\uff09\u7684\u70ed\u91cf\uff0c\u53ef\u4ee5\u8ba9\u4f53\u91cd\u7ba1\u7406\u6210\u4e3a\u4e00\u4e2a\u7b80\u5355\u7684\u6570\u5b66\u95ee\u9898\u3002\u5f53\u7136\u8fd8\u9700\u8981\u5f88\u591a\u7684\u52aa\u529b\uff0c\u4f46\u5173\u952e\u5728\u4e8e\u5e73\u8861\u70ed\u91cf\u7684\u8fdb\u51fa\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-14372\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-835x470.jpeg\" alt=\"\u4e86\u89e3\u5361\u8def\u91cc\" width=\"835\" height=\"470\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-835x470.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-400x225.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-768x432.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-1500x844.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-705x397.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002-450x253.jpeg 450w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.002.jpeg 1200w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u60a8\u53ef\u4ee5\u6ce8\u610f\u996e\u98df\u6765\u63a7\u5236\u70ed\u91cf\u7684\u6444\u53d6\uff0c\u60a8\u4e5f\u53ef\u4ee5\u5c06\u4e00\u7cfb\u5217\u4f53\u80fd\u6d3b\u52a8\u7eb3\u5165\u60a8\u7684\u751f\u6d3b\u4e2d\u6765\u8c03\u6574\u6240\u6d88\u8017\u7684\u70ed\u91cf\u3002<\/p>\n<p>\u5982\u679c\u60a8\u7684\u6444\u53d6\u91cf\u4f4e\u4e8e\u60a8\u7684\u65e5\u5e38\u70ed\u91cf\u8981\u6c42\uff0c\u60a8\u53ef\u80fd\u4f1a\u51cf\u91cd\uff1b\u5982\u679c\u60a8\u7b26\u5408\u8981\u6c42\uff0c\u5c31\u4f1a\u4fdd\u6301\u5f53\u524d\u7684\u4f53\u91cd\uff1b\u800c\u5982\u679c\u60a8\u7684\u6444\u53d6\u91cf\u8fdc\u8fdc\u8d85\u8fc7\u60a8\u7684\u57fa\u51c6\u8981\u6c42\uff0c\u90a3\u4e48\u60a8\u53ef\u80fd\u4f1a\u589e\u52a0\u4f53\u91cd\u3002<\/p>\n<p>\u51cf\u8f7b\u4f53\u91cd\uff1a\u70ed\u91cf\u6444\u53d6 \u2013 \u70ed\u91cf\u6d88\u8017 &lt; 0<\/p>\n<p>\u7ef4\u6301\u4f53\u91cd\uff1a\u70ed\u91cf\u6444\u53d6 \u2013 \u70ed\u91cf\u6d88\u8017 = 0<\/p>\n<p>\u589e\u52a0\u4f53\u91cd\uff1a\u70ed\u91cf\u6444\u53d6 \u2013 \u70ed\u91cf\u6d88\u8017 &gt; 0<\/p>\n<p>\u56de\u60f3\u4e00\u4e0b\u5f71\u54cd\u60a8\u6bcf\u5929\u70ed\u91cf\u9700\u6c42\u7684\u56e0\u7d20\uff08\u5e74\u9f84\u3001\u4f53\u91cd\u3001\u6027\u522b\u3001\u548c\u6d3b\u52a8\u91cf\uff09\uff0c\u8fd9\u4e9b\u4f1a\u5f71\u54cd\u60a8\u7684\u300c\u70ed\u91cf\u6444\u53d6\u300d\uff0c\u4ee5\u53ca\u60a8\u9700\u8981\u6d88\u8017\u591a\u5c11\u70ed\u91cf\u6765\u8fbe\u6210\u81ea\u5df1\u7684\u76ee\u6807\u3002<\/p>\n<p>\u7f51\u7edc\u4e0a\u6709\u5f88\u591a\u70ed\u91cf\u8ba1\u7b97\u5668\u53ef\u4ee5\u8ba9\u60a8\u597d\u597d\u8003\u8651\u8fd9\u4e9b\u56e0\u7d20\u3002\u7f8e\u56fd\u519c\u4e1a\u90e8\u63d0\u4f9b\u4e86\u4e00\u4e2a<a href=\"https:\/\/www.supertracker.usda.gov\/bwp\/\" target=\"_blank\" rel=\"noopener\">\u4f53\u91cd\u8ba1\u5212\u5668<\/a>\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u786e\u5b9a\u7ba1\u7406\u4f53\u91cd\u6240\u9700\u7684\u6d3b\u52a8\u53d8\u5316\u548c\u70ed\u91cf\u3002<\/p>\n<h2><strong>\u70ed\u91cf\u5e73\u8861\u7b97\u5f0f\u7684\u54ea\u4e00\u8fb9\u624d\u662f\u6700\u91cd\u8981\u7684\uff1f<\/strong><\/h2>\n<p>\u6b63\u5982\u60a8\u4e0a\u9762\u6240\u770b\u5230\u7684\uff0c30\u5206\u949f\u7684\u8fd0\u52a8\u53ea\u80fd\u71c3\u70e7\u5927\u7ea6100-400\u5927\u5361\uff0c\u6216\u8005\u6bcf\u5c0f\u65f6\u5927\u7ea6200-800\u5927\u5361\uff1b\u800c\u666e\u901a\u4eba\u6bcf\u5929\u9700\u8981\u6444\u53d6\u5927\u7ea62,250\u5927\u5361\u7684\u70ed\u91cf\u3002\u6240\u4ee5\u5728\u8fd9\u7b97\u5f0f\u4e2d\uff0c\u4f1a\u4ea7\u751f\u7acb\u5373\u5f71\u54cd\u7684\u90e8\u5206\u5e94\u8be5\u662f\u300c\u70ed\u91cf\u6444\u53d6\u300d\u3002\u901a\u8fc7\u8fd0\u52a8\u71c3\u70e7500\u5927\u5361\uff0c\u662f\u4e00\u9879\u8270\u5de8\u7684\u5de5\u4f5c\u3002\u7136\u800c\u653e\u4e0b\u7b77\u5b50\u3001\u6216\u8005\u62d2\u5403\u5783\u573e\u98df\u54c1\uff0c\u5374\u80fd\u8f7b\u677e\u51cf\u5c11500\u5927\u5361\u7684\u70ed\u91cf\u3002<\/p>\n<p>\u8fd9\u5e76\u4e0d\u662f\u8981\u8d2c\u4f4e\u8fd0\u52a8\u5bf9\u5065\u5eb7\u7684\u76ca\u5904\u3002\u6bcf\u4e2a\u4eba\u6bcf\u5929\u81f3\u5c11\u8fd0\u52a830\u5206\u949f\uff0c\u800c\u6bcf\u5468\u81f3\u5c11\u5e94\u8be5\u8fd0\u52a8\u56db\u5929\u3002\u8fd9\u5c06\u8ba9\u60a8\u4f53\u9a8c\u5230\u8fd0\u52a8\u7684\u5065\u5eb7\u76ca\u5904\u3002<\/p>\n<p>\u4e3a\u4e86\u5bf9\u60a8\u7684\u4f53\u91cd\u4ea7\u751f\u6700\u7b80\u5355\u7684\u5f71\u54cd\uff0c\u8bf7\u6162\u6162\u5f00\u59cb\u51cf\u5c11\u70ed\u91cf\u6444\u53d6\u3002\u5982\u679c\u5f00\u59cb\u65f6\u5f88\u96be\u63a7\u5236\u70ed\u91cf\uff0c\u8bf7\u76f8\u5bf9\u5730\u589e\u52a0\u60a8\u7684\u8fd0\u52a8\u91cf\u3002\u4f46\u5982\u679c\u60f3\u5bf9\u4f53\u91cd\u4ea7\u751f\u6700\u5feb\u7684\u5f71\u54cd\uff0c\u8bf7\u5728\u70ed\u91cf\u5e73\u8861\u7b97\u5f0f\u7684\u4e24\u8fb9\u90fd\u4e0b\u529f\u592b\uff1a\u4e00\u65b9\u9762\u51cf\u5c11\u98df\u91cf\u5e76\u9009\u62e9\u5065\u5eb7\u7684\u98df\u7269\uff0c\u4e00\u65b9\u9762\u589e\u52a0\u65e5\u5e38\u7684\u8fd0\u52a8\u91cf\u3002<\/p>\n<h2><strong>\u878d\u4f1a\u8d2f\u901a<\/strong><\/h2>\n<p>\u8981\u517b\u6210\u5747\u8861\u81b3\u98df\u548c\u8fd0\u52a8\u7684\u5065\u5eb7\u4e60\u60ef\u53ef\u80fd\u5f88\u8f9b\u82e6\uff0c\u800c\u5148\u4e86\u89e3\u70ed\u91cf\u4f1a\u5f88\u6709\u5e2e\u52a9\u3002\u5e78\u8fd0\u7684\u662f\uff0c\u6709\u8bb8\u591a\u8d44\u6e90\u53ef\u4ee5\u7b80\u5316\u8fd9\u4e2a\u8fc7\u7a0b\u3002\u9996\u5148\u6839\u636e\u60a8\u7684\u5e74\u9f84\u3001\u6027\u522b\u3001\u4f53\u91cd\u3001\u548c\u6d3b\u52a8\u91cf\u4e86\u89e3\u81ea\u5df1\u7684\u80fd\u91cf\u9700\u6c42\uff0c\u8fd9\u4f1a\u7ed9\u60a8\u4e00\u4e2a\u5f88\u597d\u7684\u5f00\u59cb\u3002<\/p>\n<p>\u6ce8\u610f\u98df\u54c1\u5305\u88c5\u4e0a\u7684\u4fe1\u606f\uff0c\u6839\u636e\u8425\u517b\u6807\u7b7e\u505a\u51fa\u660e\u667a\u7684\u51b3\u5b9a\uff0c\u8fd9\u5c06\u5e2e\u52a9\u60a8\u89c4\u5212\u70b9\u5fc3\u548c\u6b63\u9910\uff0c\u4ee5\u6ee1\u8db3\u65e5\u5e38\u7684\u70ed\u91cf\u9700\u6c42\u3002\u7136\u540e\uff0c\u6839\u636e\u60a8\u7684\u4f53\u91cd\u7ba1\u7406\u76ee\u6807\u4e0e\u80fd\u91cf\u9700\u6c42\u57fa\u51c6\u7684\u6bd4\u8f83\uff0c\u6765\u786e\u5b9a\u60a8\u5e94\u8be5\u6444\u53d6\u591a\u5c11\u70ed\u91cf\u3002<\/p>\n<p>\u6700\u540e\uff0c\u6839\u636e\u60a8\u559c\u6b22\u7684\u4f53\u80fd\u6d3b\u52a8\u786e\u5b9a\u60a8\u53ef\u4ee5\u71c3\u70e7\u591a\u5c11\u70ed\u91cf\uff0c\u8fd9\u4f1a\u8ba9\u60a8\u5bf9\u5173\u4e8e\u5e94\u8be5\u591a\u957f\u65f6\u95f4\u8fd0\u52a8\u4e00\u6b21\u4ee5\u8fbe\u5230\u60a8\u7684\u4f53\u91cd\u7ba1\u7406\u76ee\u6807\u6709\u4e2a\u6982\u5ff5\u3002<\/p>\n<p>\u4e86\u89e3\u70ed\u91cf\u662f\u6210\u4e3a\u66f4\u5065\u5eb7\u7684\u7b2c\u4e00\u6b65\u3002\u4e0d\u8bba\u60a8\u7684\u5065\u5eb7\u548c\u5065\u8eab\u76ee\u6807\u662f\u4ec0\u4e48\uff0c\u60a8\u73b0\u5728\u90fd\u53ef\u4ee5\u66f4\u81ea\u4fe1\u5730\u505a\u51fa\u51b3\u5b9a\u4e86\u3002<\/p>\n<h2><strong>\u5173\u4e8e\u4f5c\u8005<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/author\/jtempleton\/\">Jenna Templeton<\/a>\u662f\u4f4f\u5728\u72b9\u4ed6\u5dde\u76d0\u6e56\u57ce\u7684\u5065\u5eb7\u6559\u80b2\u5bb6\u548c\u81ea\u7531\u79d1\u5b66\u4f5c\u5bb6\u3002\u5979\u83b7\u5f97\u5f17\u5409\u5c3c\u4e9a\u7406\u5de5\u5927\u5b66\u5316\u5b66\u5b66\u58eb\u5b66\u4f4d\u540e\uff0c\u5728\u8425\u517b\u4ea7\u4e1a\u4e2d\u62c5\u4efb\u7814\u7a76\u79d1\u5b66\u5bb6\u4e94\u5e74\u3002\u8fd9\u9879\u5de5\u4f5c\u5f15\u53d1\u4e86\u5979\u5bf9\u4e2a\u4eba\u5065\u5eb7\u7684\u5174\u8da3\uff0c\u4e8e\u662f\u5979\u524d\u5f80\u72b9\u4ed6\u5927\u5b66\u653b\u8bfb\u5065\u5eb7\u63a8\u5e7f\u4e0e\u6559\u80b2\u7855\u58eb\u3002\u5728\u5de5\u4f5c\u4e4b\u5916\uff0cJenna\u5341\u5206\u4eab\u53d7\u73b0\u573a\u97f3\u4e50\u3001\u56ed\u827a\u3001\u4e00\u5207\u7f8e\u98df\u3001\u4ee5\u53ca\u5728\u74e6\u8428\u5947\u5c71\u8109\u6e38\u73a9\u3002<\/p>\n<h2><strong>\u53c2\u8003\u6587\u732e<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21681120\" target=\"_blank\" rel=\"noopener\">Ainsworth BE, et al. 2011 Compendium of Physical Activities: A second update of codes and MET values. <em>Medicine and Science in Sports and Exercise,<\/em> 2011;43(8):1575-1581.<\/a><\/li>\n<li><a href=\"http:\/\/journals.lww.com\/acsm-healthfitness\/Citation\/2012\/02000\/Wouldn_t_You_Like_to_Know__How_Can_I_Use_METs_to.5.aspx\">Bushman, BA. Wouldn\u2019t You Like to Know: How Can I Use METs to Quantify the Amount of Aerobic Exercise? <em>ACSM\u2019s Health &amp; Fitness Journal<\/em>, 2012; <em>16<\/em>(2): 5-7.<\/a><\/li>\n<li><a href=\"https:\/\/www.cdc.gov\/healthyweight\/calories\/index.html\" target=\"_blank\" rel=\"noopener\">\u201cFinding a Balance.\u201d <em>Healthy Weight.<\/em> (2016, November 16).<\/a><\/li>\n<li><a href=\"http:\/\/www.bbc.co.uk\/programmes\/b05nhyt8\" target=\"_blank\" rel=\"noopener\"><u>\u201cThe Truth About Calories.\u201d Films Media Group, 2015, fod.infobase.com\/PortalPlaylists.aspx?wID=102998&amp;xtid=95230. Accessed 24 Oct. 2017.<\/u><\/a><\/li>\n<li><a href=\"http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/HealthyEating\/HealthyDietGoals\/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WgEXjHeZO9Y\" target=\"_blank\" rel=\"noopener\">\u201cWhole Grains and Fiber.\u201d<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5065\u5eb7\u996e\u98df\u7684\u8ff7\u601d \u6709\u5173\u5065\u5eb7\u996e\u98df\u7684\u4fe1\u606f\u6c57\u725b\u5145\u680b\u3002\u5b83\u4eec\u51fa\u73b0\u5728\u7f51\u7edc\u4e0a\u3001\u62e5\u6324\u7684\u4e66\u5e97\u7684\u67b6\u5b50\u4e0a\uff0c\u5e76\u5728\u670b\u53cb\u548c\u5bb6\u4eba\u4e4b\u95f4\u4f20\u9012\u7740\u3002\u6709\u4e86\u8fd9\u4e48\u591a\u7684\u4fe1\u606f\uff0c\u60a8\u53ef\u80fd\u4f1a\u8ba4\u4e3a\u6210\u4e3a\u5065\u5eb7\u4e13\u5bb6\u5e94\u8be5\u5f88\u5bb9\u6613\u3002\u4e8b\u5b9e\u6b63\u597d\u76f8\u53cd\uff0c\u8fc7\u91cf\u7684\u4fe1\u606f\u53ef\u80fd\u53cd\u800c\u4ee4\u4eba\u56f0\u60d1\uff0c\u751a\u81f3\u65e0\u6240\u9002\u4ece\u3002\u8fd9\u4e5f\u8bb8\u662f\u4e8b\u5b9e\uff0c\u56e0\u4e3a\u6700\u57fa\u672c\u7684\u996e\u98df\u8ba1\u7b97\u6807\u51c6\u2014\u5361\u8def\u91cc\uff0c\u76ee\u524d\u4ecd\u662f\u4e00\u56e2\u8ff7\u96fe\u3002\u6240\u4ee5\u6df1\u5165\u4e86\u89e3\u70ed\u91cf\uff0c\u662f\u60a8\u505a\u51fa\u5065\u5eb7\u660e\u667a\u9009\u62e9\u7684\u7b2c\u4e00\u6b65\u3002 \u5f53\u60a8\u5750\u4e0b\u6765\u5403\u996d\u7684\u65f6\u5019\uff0c\u53ef\u80fd\u4f1a\u56e0\u4e3a\u592a\u997f\u800c\u4e0d\u7ba1\u6240\u5403\u7684\u662f\u5426\u5747\u8861\u3002\u4e5f\u6216\u8bb8\u60a8\u4fe1\u5949\u300c\u65e0\u77e5\u4fbf\u662f\u798f\u300d\u7684\u4fe1\u5ff5\u3002\u65e0\u8bba\u5982\u4f55\uff0c\u77e5\u8bc6\u5c31\u662f\u529b\u91cf\u3002\u5b66\u4e60\u5de8\u91cf\u8425\u517b\u7d20\u7684\u57fa\u672c\u77e5\u8bc6\u548c\u4ee5\u53ca\u5b83\u4eec\u6240\u63d0\u4f9b\u7684\u5361\u8def\u91cc\u6570\u636e\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u5236\u4f5c\u5747\u8861\u7684\u81b3\u98df\u3002\u7528\u51c6\u786e\u7684\u8425\u517b\u4fe1\u606f\u6765\u5145\u5206\u505a\u597d\u51c6\u5907\uff0c\u53ef\u4ee5\u8ba9\u60a8\u8fc7\u6700\u5065\u5eb7\u7684\u751f\u6d3b\u3002 \u4e86\u89e3\u98df\u7269\u7684\u5361\u8def\u91cc \u7b80\u800c\u8a00\u4e4b\uff0c\u5361\u8def\u91cc\u662f\u4e00\u4e2a\u80fd\u91cf\u5355\u4f4d\u3002\u5361\u8def\u91cc\u6307\u51fa\u60a8\u6240\u5403\u98df\u7269\u548c\u6240\u559d\u996e\u6599\u7684\u80fd\u91cf\u542b\u91cf\u3002\u4e86\u89e3\u5361\u8def\u91cc\u53ef\u4ee5\u5e2e\u52a9\u60a8\u5bf9\u4e8e\u996e\u98df\u548c\u8fd0\u52a8\u505a\u51fa\u660e\u667a\u7684\u51b3\u5b9a\u3002 \u4eba\u7c7b\u996e\u98df\u4e2d\u6709\u4e09\u79cd\u4e3b\u8981\u7684\u70ed\u91cf\u6765\u6e90\uff0c\u6765\u81ea\u4e09\u79cd\u5de8\u91cf\u8425\u517b\u7d20\uff1a\u78b3\u6c34\u5316\u5408\u7269\u3001\u8102\u80aa\u3001\u548c\u86cb\u767d\u8d28\u3002\u78b3\u6c34\u5316\u5408\u7269\u662f\u4e3b\u8981\u6765\u6e90\uff0c\u6bcf\u514b\u63d0\u4f9b\u56db\u5927\u5361\u70ed\u91cf\u3002\u5176\u6b21\u662f\u8102\u80aa\uff0c\u6bcf\u514b\u4e5d\u5927\u5361\u7684\u70ed\u91cf\u662f\u78b3\u6c34\u5316\u5408\u7269\u7684\u4e24\u500d\u591a\u3002\u7b2c\u4e09\u79cd\u6765\u6e90\u662f\u86cb\u767d\u8d28\uff0c\u6bcf\u514b\u80fd\u63d0\u4f9b\u56db\u5927\u5361\u3002\uff08\u6709\u4e9b\u56fd\u5bb6\u7528\u5343\u7126\u8033\u4ee3\u66ff\u5927\u5361\u6765\u6d4b\u91cf\u98df\u7269\u7684\u70ed\u91cf\uff0c\u672c\u6587\u4f7f\u7528\u7684\u5355\u4f4d\u662f\u5927\u5361\uff0c\u5176\u6362\u7b97\u516c\u5f0f\u4e3a\uff1a1\u5927\u5361 = 4.2\u5343\u7126\u8033\uff09\u3002 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