{"id":19788,"date":"2018-06-04T10:00:31","date_gmt":"2018-06-04T16:00:31","guid":{"rendered":"https:\/\/askthescientists.com\/?p=19788"},"modified":"2019-12-30T10:19:51","modified_gmt":"2019-12-30T17:19:51","slug":"weight-management","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/weight-management\/","title":{"rendered":"\u4f7f\u7528\u4f53\u91cd\u7ba1\u7406\u8868\u8fbe\u5230\u60a8\u7684\u76ee\u6807"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-19783\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-835x418.jpeg\" alt=\"Journal, tape measure and apple - diet concept\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-835x418.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-400x200.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-768x384.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-1500x750.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-705x353.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Weight-AdobeStock_11450209-e1525297852174-450x225.jpeg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" 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decoding=\"async\" class=\"aligncenter size-medium wp-image-19784\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-400x245.jpeg\" alt=\"Cropped image of businesswoman writing on checklist\" width=\"400\" height=\"245\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-400x245.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-768x470.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-835x511.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-1500x918.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-705x432.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Checklist-AdobeStock_67695305-e1525297463393-450x276.jpeg 450w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<h2><strong>\u7b2c<\/strong><strong>1<\/strong><strong>\u9879\uff1a\u8bbe\u5b9a\u4e00\u4e2a\u5065\u5eb7\u4f53\u91cd\u76ee\u6807<\/strong><\/h2>\n<p>\u51b3\u5b9a\u76ee\u6807\u4f53\u91cd\u4e0d\u662f\u5728\u73a9\u731c\u8c1c\u6e38\u620f\uff0c\u6709\u5f88\u591a\u56e0\u7d20\u53ef\u4ee5\u534f\u52a9\u60a8\u8bbe\u5b9a\u6b63\u786e\u7684\u6570\u5b57\u3002<\/p>\n<p>\u8981\u7b97\u51fa\u5065\u5eb7\u4f53\u91cd\uff0c\u6700\u5e38\u89c1\u7684\u65b9\u6cd5\u662f\u4f7f\u7528\u300c\u8eab\u4f53\u8d28\u91cf\u6307\u6570\u300d\uff08BMI\uff09\uff0c\u8fd9\u662f\u4e00\u79cd\u60a8\u7684\u8eab\u9ad8\u4e0e\u4f53\u91cd\u7684\u6bd4\u503c\u3002\u8fd9\u9700\u8981\u60a8\u81ea\u5df1\u505a\u4e00\u70b9\u8ba1\u7b97\uff0c\uff08\u4e5f\u53ef\u4ee5\u4f7f\u7528BMI\u8ba1\u7b97\u5668\uff09\u3002\u60a8\u53ef\u4ee5\u5229\u7528\u4ee5\u4e0b\u7684\u516c\u5f0f\u7b97\u51fa\u60a8\u7684BMI\uff1a<\/p>\n<p>\u4f53\u91cd\uff08\u516c\u65a4\uff09\uff0f\u8eab\u9ad8<sup>2<\/sup>\uff08\u516c\u5c3a\uff09<\/p>\n<p>\u8303\u4f8b\uff1a\u5927\u4f1f\u7684\u4f53\u91cd84\u516c\u65a4\uff08\u7ea6185\u78c5\uff09\uff0c\u8eab\u9ad81.8288\u7c73\uff08\u516d\u544e\uff09\uff1b\u90a3\u4e48\u4ed6\u7684BMI\u503c\u5c31\u662f25.1\uff0c\u5c5e\u4e8e\u8d85\u91cd\u8303\u56f4\u3002\uff08\u8ba1\u7b97\u65b9\u5f0f\uff1a1.8288\u5e73\u65b9\u662f3.345\uff0c\u800c84\u9664\u4ee53.345\u5c31\u662f25.1\uff09\u3002<\/p>\n<p>\u5065\u5eb7\u7684BMI\u8303\u56f4\u572818.5\u523024.9\u4e4b\u95f4\uff0c\u8fd9\u5c31\u662f\u60a8\u7684\u76ee\u6807\u3002\u8fd9\u91cc\u6709\u4e2a\u56fe\u8868\u53ef\u4f9d\u60a8\u8eab\u9ad8\u770b\u5230\u5065\u5eb7\u7684\u4f53\u91cd\u8303\u56f4\u3002<\/p>\n<p>\u4f46BMI\u4e5f\u4e0d\u4ee3\u8868\u4e00\u5207\uff1b\u8fd9\u53ea\u662f\u4e00\u4e2a\u975e\u5e38\u7b80\u5355\u7684\u8ba1\u7b97\uff0c\u800c\u4e14\u672a\u8003\u8651\u4e0d\u540c\u7684\u60c5\u51b5\u3002<\/p>\n<p>\u60a8\u8fd8\u53ef\u4ee5\u4f7f\u7528\u91cf\u6d4b\u4f53\u8102\u7387\u6216\u8170\u56f4\uff08\u4ee5\u809a\u8110\u4e3a\u51c6\uff09\u6765\u51b3\u5b9a\u60a8\u7684\u7406\u60f3\u4f53\u91cd\u3002\u5973\u6027\u4f53\u8102\u7387\u5e94\u4f4e\u4e8e31%\uff0c\u7537\u6027\u5219\u5e94\u4f4e\u4e8e25%\u3002\u7537\u6027\u8170\u56f4\u5e94\u5c0f\u4e8e40\u540b\uff08102\u516c\u5206\uff09\u800c\u5973\u6027\u5e94\u5c0f\u4e8e35\u540b\uff0888\u516c\u5206\uff09\u3002<\/p>\n<p>\u5982\u679c\u8fd9\u4e00\u5207\u8ba9\u60a8\u5934\u6655\u8111\u80c0\uff08\u7b97\u672f\u5f88\u7d2f\u4eba\uff09\uff0c\u4e0d\u59a8\u4e0e\u60a8\u7684\u533b\u751f\u3001\u8425\u517b\u5e08\u6216\u8425\u517b\u5b66\u5bb6\u804a\u804a\uff0c\u4ed6\u4eec\u662f\u5f88\u597d\u7684\u8d44\u6e90\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>2<\/strong><strong>\u9879\uff1a\u8bc4\u4f30\u60a8\u7684\u5361\u8def\u91cc\u9700\u6c42<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/understanding-calories\/\">\u5361\u8def\u91cc\u5e76\u4e0d\u53ef\u6015\u4e5f\u4e0d\u795e\u79d8<\/a>\uff0c\u5b83\u4eec\u53ea\u662f\u7528\u6765\u6d4b\u91cf\u98df\u7269\u6240\u542b\u7684\u80fd\u91cf\u7684\u5355\u4f4d\u3002\u60a8\u9700\u8981\u5361\u8def\u91cc\u6765\u6267\u884c\u60a8\u8eab\u4f53\u7684\u6240\u6709\u529f\u80fd\u3002<\/p>\n<p>\u5927\u90e8\u5206\u60a8\u770b\u5230\u5173\u4e8e\u5361\u8def\u91cc\u7684\u6570\u503c\uff0c\u90fd\u662f\u4ee5\u4e00\u822c\u996e\u98df\u72b6\u51b5\u6765\u8ba1\u7b97\uff0c\u5973\u6027\u6bcf\u5929\u5e94\u6444\u53d62,000\u5361\u7684\u70ed\u91cf\uff0c\u7537\u6027\u5219\u4e3a2,500\u5361\u3002\u8fd9\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u8d77\u70b9\uff0c\u4f46\u5728\u8bc4\u4f30\u6bcf\u65e5\u5361\u8def\u91cc\u9700\u6c42\u65f6\uff0c\u8fd8\u9700\u8981\u8003\u8651\u8bb8\u591a\u56e0\u7d20\u3002<\/p>\n<p>\u4f53\u91cd\u548c\u6d3b\u52a8\u91cf\u53ef\u80fd\u662f\u6700\u5927\u7684\u8003\u8651\u56e0\u7d20\u3002\u4f53\u578b\u8f83\u5927\u7684\u4eba\u9700\u8981\u8f83\u591a\u5361\u8def\u91cc\uff0c\u90a3\u662f\u56e0\u4e3a\u60a8\u9700\u8981\u66f4\u591a\u7684\u80fd\u91cf\u6765\u6d3b\u52a8\u60a8\u7684\u8eab\u4f53\u3002\u5982\u679c\u60a8\u7ecf\u5e38\u5fd9\u788c\uff0c\u6216\u60a8\u662f\u8fd0\u52a8\u5458\uff0c\u5c31\u9700\u8981\u66f4\u591a\u7684\u71c3\u6599\u6765\u4f9b\u5e94\u8fd9\u4e9b\u989d\u5916\u7684\u6d3b\u52a8\u3002<\/p>\n<p>\u5e74\u9f84\u548c\u6027\u522b\u662f\u53e6\u5916\u4e24\u4e2a\u56e0\u7d20\u3002\u5361\u8def\u91cc\u9700\u6c42\u968f\u7740\u5e74\u9f84\u589e\u957f\u800c\u964d\u4f4e\uff1b\u800c\u7537\u6027\u6bcf\u5929\u9700\u8981\u7684\u5361\u8def\u91cc\uff08\u5e73\u5747\uff09\u8981\u6bd4\u5973\u6027\u591a500\u5927\u5361\uff0c\u4e3b\u8981\u662f\u7531\u4e8e\u7537\u6027\u7684\u4e2a\u5934\u8f83\u9ad8\u5927\uff0c\u4e14\u5177\u6709\u8f83\u9ad8\u7684\u57fa\u7840\u4ee3\u8c22\u7387\uff08BMR\uff09\u3002<\/p>\n<p>BMR\u662f\u60a8\u7684\u8eab\u4f53\u5728\u4f11\u606f\u65f6\u6240\u71c3\u70e7\u7684\u70ed\u91cf\u3002\u5927\u7ea6\u4e09\u5206\u4e4b\u4e8c\u7684\u5361\u8def\u91cc\u662f\u4ee5\u8fd9\u79cd\u65b9\u5f0f\u6d88\u8017\u7684\u2014\u4ec5\u4e3a\u4e86\u4fdd\u6301\u8eab\u4f53\u529f\u80fd\u8fd0\u4f5c\u826f\u597d\uff0c\u8fd9\u5c31\u50cf\u514d\u8d39\u8d60\u54c1\u4e00\u6837\u3002\u5176\u4f59\u7684\u5361\u8def\u91cc\u5219\u56e0\u4e3a\u60a8\u5728\u767d\u5929\u6240\u505a\u7684\u6d3b\u52a8\u800c\u88ab\u71c3\u70e7\u6389\u3002<\/p>\n<p>\u6709\u4e00\u4e9b\u8ba1\u7b97\u5668\u53ef\u4ee5\u544a\u77e5\u60a8\u7684BMR\u4ee5\u53ca\u60a8\u9700\u8981\u591a\u5c11\u5361\u8def\u91cc\u6765\u7ef4\u6301\u4f53\u91cd\u3002\u4f46\u7b80\u5355\u5730\u8bf4\uff0c\u7537\u6027\u662f2,500\u5927\u5361\u5de6\u53f3\uff0c\u5973\u6027\u5219\u5927\u7ea6\u662f2,000\u5927\u5361\u3002<\/p>\n<p>\u8bf7\u4f7f\u7528\u4e0a\u8ff0\u8d44\u6599\u4f5c\u4e3a\u7ef4\u6301\u5065\u5eb7\u4f53\u91cd\u7684\u8d77\u70b9\u3002\u5982\u679c\u60a8\u7684\u6d3b\u52a8\u91cf\u6216\u4f53\u578b\u8f83\u5927\uff0c\u6216\u6709\u5176\u4ed6\u5065\u5eb7\u65b9\u9762\u7684\u8003\u8651\uff0c\u53ef\u81ea\u884c\u8c03\u6574\u60a8\u7684\u9700\u6c42\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>3<\/strong><strong>\u9879\uff1a\u8bbe\u8ba1\u996e\u98df\u6765\u8fbe\u5230<\/strong><strong>\u4f53\u91cd\u7ba1\u7406<\/strong><strong>\u76ee\u6807<\/strong><\/h2>\n<p>\u60a8\u77e5\u9053\u60a8\u7684\u8eab\u4f53\u9700\u8981\u591a\u5c11\u71c3\u6599\uff08\u5361\u8def\u91cc\uff09\uff0c\u4f46\u8ba1\u7b97\u5361\u8def\u91cc\u53ea\u662f\u89c4\u5212\u5b8c\u7f8e\u4f53\u91cd\u7ba1\u7406\u996e\u98df\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p>\u60a8\u6240\u9009\u62e9\u6765\u6444\u53d6\u5361\u8def\u91cc\u7684\u98df\u7269\u6709\u5f88\u5927\u7684\u5dee\u522b\u3002<a href=\"https:\/\/askthescientists.com\/zh-hans\/worst-foods-waistline\/\">\u60f3\u60f3300\u5361\u8def\u91cc\u7684\u542b\u7cd6\u96f6\u98df\u548c300\u5361\u8def\u91cc\u7684\u674f\u4ec1\u548c\u6c34\u679c\u3002<\/a>\u4e00\u4e2a\u4f1a\u8ba9\u60a8\u5145\u6ee1\u7ea4\u7ef4\u7d20\u3001\u6301\u4e45\u7684\u80fd\u91cf\u548c\u5fae\u91cf\u8425\u517b\u7d20\uff0c\u800c\u542b\u7cd6\u96f6\u98df\u5219\u662f\u6ca1\u6709\u8425\u517b\u7684\u80fd\u91cf\uff0c\u4f1a\u8ba9\u4eba\u8fc5\u901f\u75b2\u52b3\u3002<\/p>\n<p>\u6b63\u5982\u5176\u4ed6\u5065\u5eb7\u996e\u98df\u4e00\u6837\uff0c\u60a8\u5e94\u8be5\u6444\u53d6<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/macronutrients\/\">\u5747\u8861\u800c\u5145\u8db3\u7684\u86cb\u767d\u8d28\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u5065\u5eb7\u8102\u80aa\u7b49\u8425\u517b\u7d20<\/a>\u3002\u8bf7\u5c3d\u91cf\u591a\u5403\u6c34\u679c\u3001\u852c\u83dc\u3001\u5168\u8c37\u7269\u3001\u7cbe\u76ca\u86cb\u767d\u8d28\u3001\u690d\u7269\u6027\u8102\u80aa\u548c\u9ad8\u7ea4\u98df\u7269\u3002<\/p>\n<p>\u86cb\u767d\u8d28\uff08<a href=\"https:\/\/askthescientists.com\/zh-hans\/breakfast\/\">\u5c24\u5176\u5728\u65e9\u6668<\/a>\uff09\u548c\u7ea4\u7ef4\u7d20\u5c24\u5176\u91cd\u8981\u3002\u4eba\u4f53\u53ea\u4f1a\u5438\u6536\u7ea4\u7ef4\u7d20\u4e4b\u4e2d\u4e00\u534a\u7684\u5361\u8def\u91cc\uff0c\u5b83\u53ef\u4ee5\u8ba9\u60a8\u6709\u66f4\u957f\u65f6\u95f4\u7684\u9971\u8db3\u611f\u3002\u53e6\u5916\uff0c\u4e5f\u4e0d\u8981\u5fd8\u8bb0\u559d\u5927\u91cf\u7684\u6c34\u3002<\/p>\n<p>\u4efb\u4f55\u996e\u98df\u90fd\u5e94\u8be5\u4e3a\u60a8\u6784\u5efa\u7ef4\u751f\u7d20\u3001\u77ff\u7269\u8d28\u548c<a href=\"https:\/\/askthescientists.com\/zh-hans\/phytonutrients\/\">\u6709\u76ca\u690d\u7269\u5316\u5408\u7269<\/a>\u7684\u57fa\u7840\u3002\u8fd9\u662f\u8ba9\u8eab\u4f53\u83b7\u5f97\u6240\u9700\u8981\u7684\u8425\u517b\u7d20\u7684\u5f00\u7aef\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>4<\/strong><strong>\u9879\uff1a<\/strong><strong>\u68c0\u9a8c<\/strong><strong>\u60a8\u671f\u5f85\u7684\u8fd0\u52a8\u6210\u679c<\/strong><\/h2>\n<p>\u6700\u597d\u7684\u953b\u70bc\u8ba1\u5212\u5e94\u8be5\u662f\u60a8\u505a\u5f97\u5230\u7684\u8ba1\u5212\uff1b\u867d\u7136\u5927\u5bb6\u90fd\u8fd9\u6837\u8bf4\uff0c\u4f46\u4e8b\u5b9e\u4e5f\u662f\u5982\u6b64\uff08\u5bf9\u4e8e\u60a8\u7684\u996e\u98df\u4e5f\u662f\u4e00\u6837\uff09\u3002\u60a8\u7edd\u5bf9\u4e0d\u80fd\u72af\u4e0b\u5217\u5e38\u89c1\u7684\u9519\u8bef\uff1a<\/p>\n<ul>\n<li>\u4ece\u4e0d\u5207\u5b9e\u9645\u7684\u9ad8\u5f3a\u5ea6\u5f00\u59cb<\/li>\n<li>\u5f3a\u8feb\u81ea\u5df1\u4ece\u4e8b\u60a8\u8ba8\u538c\u7684\u6d3b\u52a8<\/li>\n<li>\u671f\u5f85\u80fd\u7acb\u7aff\u89c1\u5f71<\/li>\n<\/ul>\n<p>\u8bf7\u5bf9<a href=\"https:\/\/askthescientists.com\/zh-hans\/fitness-quiz\/\">\u81ea\u5df1\u7684\u5065\u5eb7\u7a0b\u5ea6<\/a>\u8bda\u5b9e\u4e00\u70b9\uff0c\u8fd9\u80fd\u8ba9\u60a8\u907f\u514d\u4e00\u8d77\u6b65\u5c31\u592a\u8270\u96be\u3002\u4e0d\u8981\u8fd8\u6ca1\u5b66\u4f1a\u8d70\u8def\u5c31\u5f00\u59cb\u8dd1\u6b65\u3002\u56e0\u6b64\uff0c\u8bf7\u5148\u8861\u91cf\u60a8\u7684\u72b6\u51b5\uff0c\u518d\u5411\u60a8\u7684\u76ee\u6807\u8fc8\u8fdb\uff1b\u60a8\u9700\u8981\u4e00\u6b65\u6b65\u6162\u6162\u6765\uff0c\u56e0\u4e3a\u6539\u5584\u5065\u5eb7\u4e0d\u662f\u4e00\u8e74\u53ef\u51e0\u7684\u3002<\/p>\n<p>\u8bb0\u4e0b\u60a8\u559c\u6b22\u7684\u5065\u5eb7\u6d3b\u52a8\u5bf9\u4e8e\u517b\u6210\u6709\u6548\u7684\u953b\u70bc\u4e60\u60ef\u975e\u5e38\u91cd\u8981\u3002\u5982\u679c\u89c9\u5f97\u8dd1\u6b65\u5f88\u65e0\u804a\uff0c\u5c31\u4e0d\u8981\u8dd1\u6b65\uff0c\u4e5f\u8bb8\u60a8\u6253\u7403\u4f1a\u66f4\u597d\u3002\u5148\u641e\u6e05\u695a\u60a8\u559c\u6b22\u505a\u4ec0\u4e48\uff0c\u5c31\u80fd\u8ba9\u60a8\u5bf9\u953b\u70bc\u611f\u5230\u671f\u5f85\uff0c\u800c\u975e\u5fc3\u751f\u6050\u60e7\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u4e5f\u8981\u9002\u5f53\u8bbe\u5b9a\u671f\u5f85\u7684\u6210\u679c\u3002\u53bb\u4e00\u6b21\u5065\u8eab\u623f\u4e0d\u4f1a\u9a6c\u4e0a\u91cd\u5851\u60a8\u7684\u4f53\u6001\u6216\u6539\u5584\u60a8\u7684\u5065\u5eb7\uff0c\u8fd9\u662f\u4e00\u4e2a\u8fc7\u7a0b\u3002\u60a8\u5fc5\u987b\u71c3\u70e73,500\u5927\u5361\u6765\u6d88\u9664\u4e00\u78c5\u7684\u8102\u80aa\u3002\u5408\u7406\u7684\u76ee\u6807\u662f\u6bcf\u5929\u6bd4\u524d\u4e00\u5929\u591a\u6d88\u8017500\u5927\u5361\u7684\u70ed\u91cf\uff0c\u8fd9\u6837\u4e00\u6765\u5c31\u6709\u673a\u4f1a\u6bcf\u5468\u51cf\u6389\u4e00\u78c5\u3002<\/p>\n<p>\u8bf7\u8bb0\u4f4f\uff0c\u8fd0\u52a8\u53ea\u662f\u6574\u4e2a\u8ba1\u5212\u7684\u4e00\u90e8\u5206\uff0c\u60a8\u4e0d\u80fd\u53ea\u8fd0\u52a8\u800c\u4e0d\u6539\u6b63\u996e\u98df\u4e60\u60ef\u3002\u6240\u4ee5\uff0c\u60a8\u9700\u8981\u5c06\u4e24\u8005\u90fd\u4f5c\u4e3a\u60a8\u4f53\u91cd\u7ba1\u7406\u8ba1\u5212\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-19785\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-835x396.jpeg\" alt=\"Female runner tying her shoes preparing for a run a jog outside\" width=\"835\" height=\"396\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-835x396.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-400x190.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-768x365.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-1500x712.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-705x335.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/05\/Runner-tying-shoelace-AdobeStock_93288478-450x214.jpeg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<h2><strong>\u7b2c<\/strong><strong>5<\/strong><strong>\u9879\uff1a\u62df\u8ba2\u60a8\u7684\u953b\u70bc\u8ba1\u5212<\/strong><\/h2>\n<p>\u60a8\u77e5\u9053\u81ea\u5df1\u559c\u6b22\u4ec0\u4e48\uff0c\u4e5f\u6709\u4e86\u5408\u7406\u7684\u671f\u5f85\uff0c\u73b0\u5728\u662f\u8ba2\u8ba1\u5212\u7684\u65f6\u5019\u4e86\u3002<\/p>\n<p>\u8bf7\u9009\u62e9\u60a8\u559c\u6b22\u7684\u6d3b\u52a8\uff0c\u5e76\u7b97\u51fa\u60a8\u4f1a\u71c3\u70e7\u591a\u5c11\u5361\u8def\u91cc\uff0c\u7136\u540e\u8ba1\u7b97\u4e00\u5929\u9700\u8981\u8fd0\u52a8\u591a\u5c11\u5206\u949f\u6765\u8fbe\u5230\u76ee\u6807\u3002\u60a8\u53ef\u4ee5\u4e0a\u7f51\u627e\u5230\u8fd9\u4e9b\u4f30\u7b97\u6570\u636e\u6216\u4f7f\u7528\u8fd0\u52a8\u8bb0\u5f55APP\u3002<\/p>\n<p>\u7136\u540e\u5728\u60a8\u7684\u65e5\u7a0b\u8868\u4e2d\u5b9a\u4e0b\u65f6\u95f4\u3002\u8bf7\u9002\u65f6\u53d8\u6362\u6d3b\u52a8\uff0c\u4ee5\u907f\u514d\u611f\u5230\u538c\u5026\u6216\u8ba9\u8eab\u4f53\u67d0\u4e9b\u90e8\u4f4d\u8fc7\u5ea6\u53d1\u8fbe\u3002\u7406\u60f3\u60c5\u51b5\u4e0b\uff0c\u60a8\u6bcf\u5468\u81f3\u5c11\u5e94\u953b\u70bc150\u5206\u949f\uff0c\u800c\u6700\u7b80\u5355\u7684\u65b9\u6cd5\u662f\u5c06\u5176\u5206\u6210\u4e94\u4e2a30\u5206\u949f\u7684\u953b\u70bc\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>6<\/strong><strong>\u9879\uff1a\u5f00\u59cb\u884c\u52a8<\/strong><\/h2>\n<p>\u8fd9\u662f\u5199\u8d77\u6765\u6700\u7b80\u5355\u4f46\u505a\u8d77\u6765\u5374\u6700\u96be\u7684\u4e00\u9879\u3002\u8fd9\u4e5f\u662f\u6240\u6709\u4f53\u91cd\u7ba1\u7406\u8ba1\u5212\u4e2d\u6700\u91cd\u8981\u7684\u90e8\u5206\u3002<\/p>\n<p>\u5f00\u59cb\u884c\u52a8\u5427\uff01<\/p>\n<p>\u641e\u61c2\u60a8\u7684\u5361\u8def\u91cc\u9700\u6c42\u56fa\u7136\u5f88\u68d2\uff0c\u89c4\u5212\u5b8c\u7f8e\u7684\u996e\u98df\u548c\u953b\u70bc\u8ba1\u5212\u4e5f\u5f88\u91cd\u8981\u3002\u9010\u9879\u5b8c\u6210\u4f53\u91cd\u7ba1\u7406\u8868\u7684\u9879\u76ee\u867d\u7136\u80fd\u8ba9\u4eba\u8e0c\u8e87\u6ee1\u5fd7\uff0c\u4f46\u662f\u60a8\u9700\u8981\u8eab\u4f53\u529b\u884c\uff0c\u5e76\u4e14\u6301\u4e4b\u4ee5\u6052\uff0c\u624d\u80fd\u8fbe\u5230\u60a8\u7684\u4f53\u91cd\u7ba1\u7406\u76ee\u6807\u3002<\/p>\n<p>\u73b0\u5728\uff0c\u8bf7\u5c06\u60a8\u7684\u8ba1\u5212\u4ed8\u8bf8\u884c\u52a8\uff0c\u5f00\u59cb\u5b9e\u884c\u5427\uff01\u8bf7\u8bb0\u5f97\u60a8\u771f\u6b63\u8981\u7684\u662f\u4e00\u6b65\u4e00\u6b65\u53bb\u505a\u5e76\u575a\u6301\u5230\u5e95\u2014\u800c\u4e0d\u662f\u8981\u505a\u5f97\u5341\u5168\u5341\u7f8e\u3002\u60a8\u4e5f\u8bb8\u4f1a\u6709\u9ad8\u5cf0\u4e0e\u4f4e\u8c37\uff0c\u4f46\u91cd\u70b9\u662f\u8981\u671d\u7740\u4f53\u91cd\u7ba1\u7406\u7684\u76ee\u6807\u7ee7\u7eed\u524d\u8fdb\uff01<\/p>\n<p>\u4e00\u4e2a\u7b80\u5355\u7684\u4f5c\u6cd5\u662f\uff0c\u5728\u4e00\u5468\u5927\u90e8\u5206\u65f6\u95f4\u91cc\u90fd\u80fd\u5b9e\u9645\u9075\u884c\u2014\u63a7\u5236\u996e\u98df\u548c\u953b\u70bc\u8eab\u4f53\u3002<\/p>\n<div  class='togglecontainer av-av_toggle_container-3db3bf9baa9aa7fee59103dfaf5a6e4b  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-av_toggle-e0aeaa36fd646359d58844375e4f3257'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u6587\u732e\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u6587\u732e\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u6587\u732e\">\u53c2\u8003\u6587\u732e<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.cdc.gov\/healthyweight\/assessing\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">Assessing Your Weight. CDC.gov.\u00a0<\/a><\/p>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/how-many-calories-per-day\" target=\"_blank\" rel=\"noopener noreferrer\">How Many Calories Should You Eat Per Day to Lose Weight? Healthline.com<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21681120\" target=\"_blank\" rel=\"noopener noreferrer\">Ainsworth BE, et al. 2011 Compendium of Physical Activities: A second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43(8):1575-1581.<\/a><\/p>\n<p><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2012\/02000\/Wouldn_t_You_Like_to_Know__How_Can_I_Use_METs_to.5.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">Bushman, BA. Wouldn\u2019t You Like to Know: How Can I Use METs to Quantify the Amount of Aerobic Exercise? ACSM\u2019s Health &amp; Fitness Journal, 2012; 16(2): 5-7.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u662f\u51cf\u8f7b\u60a8\u8d1f\u62c5\u7684\u65f6\u5019\u4e86\u3002\u60a8\u4e5f\u77e5\u9053\u8d85\u91cd\u7684\u8d1f\u8377\u5bf9\u8eab\u4f53\u4e0d\u597d\uff0c\u4f46\u8981\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u91cd\uff0c\u8bf4\u6765\u5bb9\u6613\u505a\u6765\u96be\u3002\u8fd9\u4e2a\u4f53\u91cd\u7ba1\u7406\u8868\u53ef\u4ee5\u5e2e\u52a9\u60a8\u4e13\u6ce8\u5728\u80fd\u53d1\u751f\u6548\u679c\u7684\u6d3b\u52a8\u4e0a\u3002\u73b0\u5728\u5c31\u6765\u770b\u770b\u8fd9\u4e9b\u9879\u76ee\uff0c\u5e76\u84c4\u79ef\u52a8\u529b\u6765\u5b9e\u73b0\u4f53\u91cd\u7ba1\u7406\u76ee\u6807\u5427\uff01 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