{"id":75733,"date":"2025-08-07T09:03:13","date_gmt":"2025-08-07T15:03:13","guid":{"rendered":"https:\/\/askthescientists.com\/?p=75733"},"modified":"2025-09-16T12:32:42","modified_gmt":"2025-09-16T18:32:42","slug":"maintaining-muscle-mass","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/maintaining-muscle-mass\/","title":{"rendered":"\u51cf\u91cd\u540c\u65f6\u4fdd\u6301\u808c\u8089\u91cf"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-75709 size-large\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-835x557.jpeg\" alt=\"\" width=\"835\" height=\"557\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-835x557.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-400x267.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-768x512.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-1536x1024.jpeg 1536w, https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-2048x1365.jpeg 2048w, https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-1500x1000.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2025\/06\/AdobeStock_59212058-705x470.jpeg 705w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u51cf\u91cd\u5f88\u5c11\u662f\u4e00\u6761\u7b14\u76f4\u7684\u76f4\u7ebf\u3002\u9014\u4e2d\u6700\u5927\u7684\u6311\u6218\u4e4b\u4e00\u662f\u5728\u51cf\u8102\u7684\u540c\u65f6\u5931\u53bb\u808c\u8089\u91cf\u3002\u4e0d\u7ecf\u610f\u7684\u808c\u8089\u6d41\u5931\u4f1a\u5bfc\u81f4\u4ee3\u8c22\u53d8\u6162\u3001\u529b\u91cf\u4e0b\u964d\u3001\u808c\u80a4\u677e\u5f1b\u6216\u7f3a\u4e4f\u7ebf\u6761\uff0c\u751a\u81f3\u5bfc\u81f4\u957f\u671f\u5065\u5eb7\u98ce\u9669\u3002<\/p>\n<p>\u5728\u51cf\u91cd\u7684\u540c\u65f6\u4fdd\u6301\u808c\u8089\u91cf\u7684\u6700\u4f73\u7b56\u7565\u662f\u91c7\u7528\u5065\u5eb7\u3001\u5747\u8861\u7684\u65b9\u6cd5\uff0c\u5728\u652f\u6301\u51cf\u5c11\u8102\u80aa\u7684\u540c\u65f6\u4fdd\u7559\u7626\u808c\u8089\u3002\u900f\u8fc7\u9002\u5f53\u7684\u8425\u517b\u548c\u8fd0\u52a8\u642d\u914d\uff0c\u60a8\u53ef\u4ee5\u83b7\u5f97\u6301\u4e45\u7684\u6210\u679c\uff0c\u800c\u4e0d\u518d\u662f\u4f53\u91cd\u79e4\u4e0a\u6570\u5b57\u7684\u53d8\u5316\u3002<\/p>\n<h2>\u4e86\u89e3\u5065\u5eb7\u7684\u51cf\u91cd<\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/health-weight-loss\/\">\u5065\u5eb7\u51cf\u91cd<\/a>\u9700\u8981\u8010\u5fc3\u548c\u52aa\u529b\u3002\u5176\u4e2d\u4e00\u4e2a\u76ee\u6807\u662f\u51cf\u8102\u7684\u540c\u65f6\u5c3d\u91cf\u4fdd\u7559\u808c\u8089\u91cf\u3002\u8fd9\u8868\u793a\u60a8\u7684\u8fdb\u6b65\u4e0d\u4ec5\u4ec5\u662f\u4f53\u91cd\u7684\u6570\u5b57\uff0c\u66f4\u8981\u8003\u8651\u60a8\u7684\u8eab\u4f53\u7ec4\u6210\u3002<\/p>\n<p>\u8eab\u4f53\u7ec4\u6210\u6307\u7684\u662f\u7626\u4f53\u91cd\uff08\u808c\u8089\u3001\u9aa8\u9abc\u3001\u5668\u5b98\u3001\u6c34\u5206\u7b49\uff09\u548c\u8102\u80aa\u91cd\u91cf\uff08\u5fc5\u9700\u8102\u80aa\u548c\u50a8\u5b58\u8102\u80aa\uff09\u7684\u767e\u5206\u6bd4\u3002\u60a8\u65e5\u5e38\u4f7f\u7528\u7684\u78c5\u79e4\u53ef\u4ee5\u6d4b\u91cf\u60a8\u7684\u603b\u4f53\u91cd\uff0c\u4f46\u5b83\u65e0\u6cd5\u544a\u8bc9\u60a8\u4f53\u91cd\u4e2d\u6709\u591a\u5c11\u662f\u808c\u8089\u6216\u8102\u80aa\u3002<\/p>\n<p>\u4f8b\u5982\uff0c\u60a8\u5728\u4f53\u91cd\u79e4\u4e0a\u53ef\u80fd\u51cf\u8f7b\u4e86\u4e94\u78c5\uff0c\u4f46\u5982\u679c\u5176\u4e2d\u4e09\u78c5\u662f\u808c\u8089\uff0c\u90a3\u5c31\u4e0d\u662f\u7406\u60f3\u7684\u51cf\u91cd\u65b9\u5f0f\uff1b\u53c8\u6216\u8005\u60a8\u7684\u4f53\u91cd\u79e4\u4e0a\u6ca1\u6709\u53d8\u5316\uff0c\u4f46\u60a8\u7684\u8863\u670d\u7a7f\u8d77\u6765\u66f4\u5408\u8eab\uff0c\u56e0\u4e3a\u60a8\u51cf\u5c11\u4e86\u8102\u80aa\u5e76\u589e\u52a0\u4e86\u808c\u8089\u3002<\/p>\n<p>\u4e0e\u5176\u603b\u662f\u4e0a\u79e4\uff0c\u4e0d\u5982\u8bd5\u7740\u900f\u8fc7\u4ee5\u4e0b\u65b9\u5f0f\u6765\u8861\u91cf\u60a8\u7684\u8fdb\u5c55\uff1a<\/p>\n<ul>\n<li>\u7167\u7247\u8bb0\u5f55<\/li>\n<li>\u6d4b\u91cf\u5c3a\u5bf8\uff08\u8170\u56f4\u3001\u81c0\u56f4\u3001\u624b\u81c2\u7b49\uff09<\/li>\n<li>\u8863\u670d\u7684\u5408\u8eab\u7a0b\u5ea6<\/li>\n<li>\u5065\u8eab\u623f\u7684\u529b\u91cf\u6c34\u5e73<\/li>\n<li>\u8eab\u4f53\u7ec4\u6210\u6d4b\u8bd5\uff08\u751f\u7269\u7535\u963b\u6297\u3001\u9759\u6c34\u4e2d\u79f0\u91cd\u3001Bod Pod\u3001DEXA\uff09\uff1b<em>\u8bf7\u6ce8\u610f\uff0c\u8fd9\u4e9b\u6d4b\u8bd5\u80fd\u63d0\u4f9b\u66f4\u8be6\u7ec6\u7684\u4fe1\u606f\uff0c\u4f46\u9700\u8981\u652f\u4ed8\u8d39\u7528<\/em><\/li>\n<\/ul>\n<p>\u4e13\u6ce8\u4e8e\u60a8\u7684\u8eab\u4f53\u7ec4\u6210\u6709\u52a9\u4e8e\u5b9e\u73b0\u76ee\u6807\u7684\u540c\u65f6\u7ef4\u6301\u6574\u4f53\u5065\u5eb7\u3002<\/p>\n<h2>\u51cf\u91cd\u671f\u95f4\u7684\u808c\u8089\u6d41\u5931<\/h2>\n<p>\u8bb8\u591a\u4eba\u8ba4\u4e3a\u51cf\u91cd\u53ea\u662f\u51cf\u5c11\u70ed\u91cf\u6444\u53d6\uff0c\u4f46\u5b9e\u9645\u4e0a\u8fdc\u6bd4\u8fd9\u590d\u6742\u3002\u867d\u7136<a href=\"https:\/\/askthescientists.com\/diet-types\/\">\u70ed\u91cf\u8d64\u5b57<\/a>\u5bf9\u4e8e\u51cf\u80a5\u6765\u8bf4\u662f\u5fc5\u8981\u6761\u4ef6\uff0c\u4f46\u5982\u679c\u5904\u7406\u4e0d\u5f53\uff0c\u4e5f\u4f1a\u5bfc\u81f4\u808c\u8089\u6d41\u5931\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\uff0c\u808c\u8089\u6d41\u5931\u5e76\u975e\u4e0d\u53ef\u907f\u514d\u3002\u901a\u8fc7\u4e86\u89e3\u5f71\u54cd\u808c\u8089\u4fdd\u7559\u7684\u5173\u952e\u56e0\u7d20\u2014\u2014\u5982\u86cb\u767d\u8d28\u6444\u5165\u3001\u808c\u529b\u8bad\u7ec3\u3001\u6d88\u5316\u548c\u5fae\u91cf\u8425\u517b\u7d20\u2014\u2014\u60a8\u53ef\u4ee5\u6700\u5927\u9650\u5ea6\u5730\u51cf\u5c11\u808c\u8089\u6d41\u5931\uff0c\u5e76\u4e13\u6ce8\u4e8e\u51cf\u5c11\u8102\u80aa\u53ca\u4fdd\u7559\u7626\u4f53\u91cd\u3002<\/p>\n<h3>\u86cb\u767d\u8d28\u548c\u6c28\u57fa\u9178<\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/qa\/protein\/\">\u808c\u8089\u7ec4\u7ec7\u4e3b\u8981\u7531\u86cb\u767d\u8d28\u7ec4\u6210\uff0c\u800c\u86cb\u767d\u8d28\u53c8\u7531\u6c28\u57fa\u9178\u7ec4\u6210\u3002<\/a>\u5728\u51cf\u91cd\u671f\u95f4\u70ed\u91cf\u8d64\u5b57\u65f6\uff0c\u6444\u53d6\u8db3\u591f\u7684\u8fd9\u4e9b\u8425\u517b\u7d20\u5bf9\u4fdd\u6301\u808c\u8089\u8d28\u91cf\u975e\u5e38\u91cd\u8981\u3002<\/p>\n<p>\u5f53\u60a8\u7684\u8eab\u4f53\u65e0\u6cd5\u4ece\u98df\u7269\u4e2d\u83b7\u5f97\u8db3\u591f\u7684\u80fd\u91cf\u65f6\uff0c\u5b83\u53ef\u80fd\u4f1a\u5f00\u59cb\u5206\u89e3\u808c\u8089\u4ee5\u83b7\u53d6\u80fd\u91cf\u3002\u9002\u91cf\u7684\u86cb\u767d\u8d28\u6444\u5165\u6709\u52a9\u4e8e\u4fdd\u62a4\u808c\u8089\u7ec4\u7ec7\u5e76\u4fc3\u8fdb\u4fee\u590d\u3002<\/p>\n<p>\u5fc5\u9700\u6c28\u57fa\u9178\uff08\u5c24\u5176\u662f\u4eae\u6c28\u9178\uff09\u5728\u89e6\u53d1\u808c\u8089\u86cb\u767d\u8d28\u5408\u6210\uff08\u5efa\u7acb\u548c\u4fee\u590d\u808c\u8089\u7ec4\u7ec7\u7684\u8fc7\u7a0b\uff09\u4e2d\u626e\u6f14\u5173\u952e\u71df\u990a\u89d2\u8272\u3002\u5982\u679c\u7f3a\u4e4f\u8fd9\u4e9b\u6c28\u57fa\u9178\uff0c\u5373\u4f7f\u6709\u89c4\u5f8b\u8fd0\u52a8\uff0c\u60a8\u7684\u8eab\u4f53\u4e5f\u65e0\u6cd5\u6709\u6548\u5730\u7ef4\u6301\u6216\u91cd\u5efa\u808c\u8089\u3002<\/p>\n<p>\u4e3a\u652f\u6301\u808c\u8089\u4fdd\u7559\uff1a<\/p>\n<ul>\n<li>\u9009\u62e9\u542b\u6709\u6240\u6709\u5fc5\u9700\u6c28\u57fa\u9178\u7684\u4f18\u8d28\u86cb\u767d\u8d28\u6765\u6e90\uff08\u5982\u4e73\u5236\u54c1\u3001\u9e21\u86cb\u3001\u5927\u8c46\u6216\u86cb\u767d\u8d28\u6df7\u5408\u7269\uff09<\/li>\n<li>\u5c06\u86cb\u767d\u8d28\u6444\u5165\u91cf\u5747\u5300\u5206\u914d\u5728\u6bcf\u4e00\u9910\u4e2d\u2014\u2014\u6bcf 3 \u5230 4 \u5c0f\u65f6\u6444\u53d6\u4e00\u6b21\uff0c\u4ee5\u4fdd\u6301\u5168\u5929\u808c\u8089\u751f\u957f\u8fc7\u7a0b\u5168\u5929\u6d3b\u8dc3\u3002<\/li>\n<li>\u5982\u679c\u60a8\u65e0\u6cd5\u901a\u8fc7\u996e\u98df\u6ee1\u8db3\u86cb\u767d\u8d28\u9700\u6c42\uff0c\u53ef\u4ee5\u8003\u8651\u86cb\u767d\u8d28\u8865\u5145\u54c1<\/li>\n<\/ul>\n<p>\u86cb\u767d\u8d28\u548c\u6c28\u57fa\u9178\u662f\u60a8\u5728\u51cf\u91cd\u671f\u95f4\u808c\u8089\u7684\u6700\u4f73\u9632\u5fa1\uff0c\u6709\u52a9\u4e8e\u60a8\u5728\u51cf\u8102\u7684\u540c\u65f6\u4fdd\u6301\u5f3a\u58ee\u548c\u7d27\u5b9e\u7684\u4f53\u6001\u3002<\/p>\n<h3>\u808c\u529b\u8bad\u7ec3<\/h3>\n<p>\u5f53\u60a8\u6444\u53d6\u7684\u70ed\u91cf\u4f4e\u4e8e\u60a8\u7684\u80fd\u91cf\u6d88\u8017\u65f6\uff0c\u60a8\u7684\u8eab\u4f53\u4f1a\u5728\u4efb\u4f55\u5730\u65b9\u5bfb\u627e\u80fd\u91cf\u3002\u5982\u679c\u6ca1\u6709\u660e\u786e\u7684\u65b9\u5f0f\u6765\u7ef4\u6301\u6301\u808c\u8089\u91cf\uff0c\u808c\u8089\u53ef\u80fd\u4f1a\u5f00\u59cb\u5206\u89e3\u3002\u900f\u8fc7<a href=\"https:\/\/askthescientists.com\/reasons-to-exercise\/\">\u8fd0\u52a8<\/a>\u6765\u5e73\u8861\u60a8\u7684\u51cf\u91cd\u2014\u2014\u5c24\u5176\u662f\u808c\u529b\u8bad\u7ec3\u2014\u2014\u53ef\u5e2e\u52a9\u4fdd\u7559\u808c\u8089\u91cf\u5e76\u652f\u6301\u5065\u5eb7\u7684\u65b0\u9648\u4ee3\u8c22\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/strength-vs-cardio\/\">\u6297\u963b\u8bad\u7ec3<\/a>\u662f\u7ef4\u6301\u808c\u8089\u7684\u91cd\u8981\u5de5\u5177\u3002\u8fd9\u5305\u62ec\u4efb\u4f55\u8ba9\u60a8\u7684\u808c\u8089\u5bf9\u5916\u90e8\u963b\u529b\u6536\u7f29\u7684\u8fd0\u52a8\uff0c\u4f8b\u5982\uff1a<\/p>\n<ul>\n<li>\u81ea\u7531\u91cd\u91cf\uff08\u5982\u54d1\u94c3\u6216\u6760\u94c3\uff09<\/li>\n<li>\u963b\u529b\u5e26<\/li>\n<li>\u4f53\u91cd\u953b\u70bc\uff08\u4fef\u5367\u6491\u3001\u6df1\u8e72\uff09<\/li>\n<li>\u529b\u91cf\u8bad\u7ec3\u5668\u68b0<\/li>\n<li>\u6c34\u963b\u6216\u60ac\u540a\u8bad\u7ec3<\/li>\n<\/ul>\n<p>\u6b32\u83b7\u5f97\u6700\u5927\u76ca\u5904\uff1a<\/p>\n<ul>\n<li>\u9010\u6e10\u589e\u52a0\u91cd\u91cf\u6216\u963b\u529b<\/li>\n<li>\u6bcf\u5468\u8fdb\u884c 2-4 \u6b21\u8fd0\u52a8<\/li>\n<li>\u4f18\u5148\u9009\u62e9\u80fd\u953b\u70bc\u591a\u4e2a\u808c\u8089\u7fa4\u7684\u590d\u5408\u52a8\u4f5c\u3002<\/li>\n<\/ul>\n<p>\u808c\u529b\u8bad\u7ec3\u4e0d\u4ec5\u4ec5\u662f\u4e3a\u4e86\u62e5\u6709\u5065\u7f8e\u7684\u4f53\u6001\uff0c\u66f4\u662f\u4e3a\u4e86\u4fdd\u6301\u5f3a\u58ee\u3001\u5065\u5eb7\u548c\u6d3b\u8dc3\u7684\u65b0\u9648\u4ee3\u8c22\u3002<\/p>\n<h3>\u6d88\u5316\u5065\u5eb7\u548c\u8425\u517b\u5438\u6536<\/h3>\n<p>\u60a8\u7684\u8eab\u4f53\u9700\u8981\u6709\u6548\u5730\u63d0\u53d6\u548c\u4f7f\u7528\u8425\u517b\u7d20\u2014\u2014\u5c24\u5176\u662f\u86cb\u767d\u8d28\u3001\u6c28\u57fa\u9178\u3001\u7ef4\u751f\u7d20\u548c\u77ff\u7269\u8d28\u2014\u2014\u4ee5\u652f\u6301\u808c\u8089\u4fee\u590d\u548c\u751f\u957f\u3002<\/p>\n<p>\u5982\u679c\u60a8\u7684<a href=\"https:\/\/askthescientists.com\/digestive-enzymes\/\">\u6d88\u5316<\/a>\u529f\u80fd\u53d7\u635f\uff08\u7531\u4e8e\u80a0\u9053\u5065\u5eb7\u4e0d\u4f73\u3001\u7ea4\u7ef4\u6444\u5165\u4e0d\u8db3\u6216\u80c3\u80a0\u9053\u4e0d\u9002\uff09\uff0c\u5373\u4f7f\u60a8\u996e\u98df\u826f\u597d\uff0c\u60a8\u4e5f\u53ef\u80fd\u65e0\u6cd5\u5438\u6536\u8db3\u591f\u7684\u8fd9\u4e9b\u5fc5\u8981\u8425\u517b\u7d20\u3002\u4e0d\u826f\u996e\u98df\u53ef\u80fd\u5bfc\u81f4\u8425\u517b\u7f3a\u4e4f\u3001\u808c\u8089\u86cb\u767d\u8d28\u5408\u6210\u51cf\u5c11\uff0c\u6700\u7ec8\u5bfc\u81f4\u51cf\u91cd\u671f\u95f4\u66f4\u4e25\u91cd\u7684\u808c\u8089\u6d41\u5931\u3002<\/p>\n<h3>\u5fae\u91cf\u8425\u517b\u7d20\u548c\u8865\u5145\u54c1<\/h3>\n<p>\u867d\u7136\u86cb\u767d\u8d28\u548c\u6297\u963b\u529b\u8bad\u7ec3\u662f\u4e3b\u8981\u7684\u63a8\u52a8\u56e0\u7d20\uff0c\u4f46\u5fae\u91cf\u8425\u517b\u7d20\u4e5f\u52a9\u4e8e\u8eab\u4f53\u8fbe\u5230\u6700\u4f73\u72b6\u6001\uff0c\u786e\u4fdd\u808c\u8089\u7ef4\u62a4\u80fd\u591f\u6709\u6548\u8fdb\u884c\u3002\u4e0d\u540c\u7684<a href=\"https:\/\/askthescientists.com\/hardest-working-vitamins\/\">\u7ef4\u751f\u7d20<\/a>\u548c\u77ff\u7269\u8d28\u80fd\u652f\u6301\u808c\u8089\u529f\u80fd\u548c\u4fee\u590d\u3002\u4f8b\u5982\uff1a<\/p>\n<ul>\n<li>\u9541\u53c2\u4e0e\u808c\u8089\u6536\u7f29\u548c\u4fee\u590d<\/li>\n<li>\u7ef4\u751f\u7d20 D \u652f\u6301\u808c\u8089\u5f3a\u5ea6<\/li>\n<li>\u9499\u5bf9\u808c\u8089\u6536\u7f29\u548c\u9aa8\u9abc\u5065\u5eb7\u81f3\u5173\u91cd\u8981<\/li>\n<li>\u950c\u5728\u7ec4\u7ec7\u4fee\u590d\u548c\u8377\u5c14\u8499\uff08\u5982\u777e\u916e\uff09\u7684\u4ea7\u751f\u4e2d\u8d77\u91cd\u8981\u4f5c\u7528<\/li>\n<\/ul>\n<p>\u5f53\u60a8\u6444\u53d6\u8f83\u5c11\u98df\u7269\u65f6\uff0c\u60a8\u66f4\u5bb9\u6613\u7f3a\u4e4f\u5fc5\u8981\u7684\u7ef4\u751f\u7d20\u548c\u77ff\u7269\u8d28\u3002\u8425\u517b\u4e0d\u826f\u4f1a\u5f71\u54cd\u80fd\u91cf\u4ea7\u751f\u3001\u808c\u8089\u6062\u590d\u548c\u514d\u75ab\u529f\u80fd\uff0c\u800c\u8fd9\u4e9b\u5728\u51cf\u91cd\u671f\u95f4\u90fd\u662f\u81f3\u5173\u91cd\u8981\u7684\u3002<\/p>\n<p>\u5f53\u60a8\u7684\u5fae\u91cf\u8425\u517b\u7d20\u6444\u53d6\u4e0d\u8db3\u65f6\uff0c\u8865\u5145\u54c1\u53ef\u4ee5\u586b\u8865\u996e\u98df\u4e2d\u7684\u8425\u517b\u7f3a\u53e3\u3002\u9ad8\u54c1\u8d28\u7684\u7efc\u5408\u7ef4\u751f\u7d20\u53ef\u4f5c\u4e3a\u8425\u517b\u7684\u201c\u4fdd\u9669\u201d\u3002\u6839\u636e\u60a8\u7684\u9700\u6c42\uff0c\u7279\u5b9a\u7684\u8865\u5145\u54c1\u5982\u7ef4\u751f\u7d20 D\u3001\u9541\u6216\u5965\u7c73\u52a0-3\u90fd\u5bf9\u60a8\u6709\u76ca\u3002\u4f46\u5b83\u4eec\u65e0\u6cd5\u5f25\u8865\u8fc7\u91cf\u6216\u4e0d\u5065\u5eb7\u7684\u996e\u98df\u3002<\/p>\n<h2>\u5e94\u907f\u514d\u7684\u51cf\u91cd\u9677\u9631<\/h2>\n<p>\u6709\u4e9b\u51cf\u91cd\u7ba1\u7406\u7b56\u7565\u542c\u8d77\u6765\u597d\u5f97\u4ee4\u4eba\u96be\u4ee5\u7f6e\u4fe1\uff0c\u800c\u4e8b\u5b9e\u4e0a\u4e5f\u786e\u5b9e\u5982\u6b64\u3002\u8bf8\u5982\u65f6\u5c1a\u8282\u98df\u6cd5\u3001\u6781\u7aef\u9650\u5236\u996e\u98df\u6216\u5207\u9664\u6574\u4e2a\u98df\u7269\u7c7b\u522b\u7b49\u65b9\u6cd5\u53ef\u80fd\u4f1a\u5e26\u6765\u5feb\u901f\u7684\u6548\u679c\uff0c\u4f46\u5b83\u4eec\u53ef\u80fd\u4f1a\u5bfc\u81f4\u808c\u8089\u6d41\u5931\u3001\u8425\u517b\u4e0d\u8db3\u548c\u6d88\u5316\u95ee\u9898\u3002<\/p>\n<p>\u907f\u514d\u8ffd\u6c42\u5feb\u901f\u89e3\u51b3\u65b9\u6848\u800c\u5ffd\u7565\u53ef\u6301\u7eed\u7684\u4e60\u60ef\u3001\u4e3a\u4e86\u51cf\u5c11\u70ed\u91cf\u800c\u5ffd\u7565\u8425\u517b\u5747\u8861\uff0c\u6216\u8005\u8fc7\u5ea6\u8bad\u7ec3\u800c\u4e0d\u7ed9\u4e88\u8eab\u4f53\u6062\u590d\u7684\u65f6\u95f4\u3002\u8fd9\u4e9b\u9519\u8bef\u53ef\u80fd\u4f1a\u7834\u574f\u60a8\u7684\u8fdb\u5c55\u5e76\u635f\u5bb3\u60a8\u7684\u957f\u671f\u5065\u5eb7\u3002<\/p>\n<p>\u6700\u5065\u5eb7\u7684\u7b56\u7565\u662f\u91c7\u7528\u5747\u8861\u3001\u53ef\u6301\u7eed\u7684\u65b9\u6cd5\uff0c\u4f18\u5148\u6444\u53d6\u8db3\u591f\u7684\u86cb\u767d\u8d28\u548c\u8425\u517b\u4ee5\u652f\u6301\u808c\u8089\u548c\u6574\u4f53\u5065\u5eb7\uff0c\u6301\u7eed\u8fdb\u884c\u6297\u963b\u529b\u8bad\u7ec3\u4ee5\u4fdd\u6301\u7626\u4f53\u91cd\uff0c\u5e76\u4f11\u606f\u548c\u6062\u590d\u4ee5\u8ba9\u60a8\u7684\u8eab\u4f53\u91cd\u5efa\u548c\u9002\u5e94\u3002<\/p>\n<h2>\u5efa\u7acb\u5747\u8861\u996e\u98df\u4ee5\u83b7\u5f97\u6301\u4e45\u7684\u6210\u679c<\/h2>\n<p>\u5747\u8861\u996e\u98df\u7684\u6210\u5206\u5305\u62ec\u5b8f\u91cf\u8425\u517b\u7d20\u3001\u7ea4\u7ef4\u3001\u7ef4\u751f\u7d20\u548c\u77ff\u7269\u8d28\uff0c\u4ee5\u652f\u6301\u6574\u4f53\u5065\u5eb7\u548c\u808c\u8089\u7ef4\u62a4\u3002\u4ee5\u4e0b\u8303\u4f8b\u83dc\u5355\u6709\u52a9\u4e8e\u542f\u53d1\u60a8\u5982\u4f55\u8ba1\u5212\u5747\u8861\u7684\u996e\u98df\u3002\u8bf7\u6ce8\u610f\u86cb\u767d\u8d28\u6765\u6e90\u662f\u5982\u4f55\u5206\u6563\u5728\u4e00\u5929\u4e2d\u3002<\/p>\n<p>\u65e9\u9910<\/p>\n<ul>\n<li>3 \u4efd\u83e0\u83dc\u756a\u8304\u7092\u86cb<\/li>\n<li>1 \u7247\u5168\u9ea6\u5410\u53f8<\/li>\n<li>1 \u9897\u5c0f\u82f9\u679c<\/li>\n<li>\u7eaf\u9ed1\u5496\u5561\u6216\u7eff\u8336<\/li>\n<\/ul>\n<p>\u70b9\u5fc3<\/p>\n<ul>\n<li>\u5e0c\u814a\u9178\u5976\uff08\u539f\u5473\u3001\u65e0\u8102\u80aa\uff09\u642d\u914d\u5c11\u91cf\u6d46\u679c\u548c\u5947\u4e9a\u7c7d<\/li>\n<\/ul>\n<p>\u5348\u9910<\/p>\n<ul>\n<li>\u70e4\u9e21\u80f8\u8089<\/li>\n<li>\u85dc\u9ea6\u6216\u7cd9\u7c73<\/li>\n<li>\u84b8\u82b1\u6930\u83dc\u548c\u80e1\u841d\u535c<\/li>\n<li>\u6a44\u6984\u6cb9\u67e0\u6aac\u9171<\/li>\n<\/ul>\n<p>\u70b9\u5fc3<\/p>\n<ul>\n<li>\u86cb\u767d\u5976\u6614\u6216\u51b0\u6c99\uff0c\u642d\u914d\u9999\u8549\u3001\u674f\u4ec1\u9171\u548c\u65e0\u7cd6\u674f\u4ec1\u5976<\/li>\n<\/ul>\n<p>\u665a\u9910<\/p>\n<ul>\n<li>\u70e4\u4e09\u6587\u9c7c\u6216\u8c46\u8150<\/li>\n<li>\u70e4\u7ea2\u85af<\/li>\n<li>\u6df7\u5408\u852c\u83dc\u6c99\u62c9\uff0c\u642d\u914d\u725b\u6cb9\u679c\u548c\u5357\u74dc\u7c7d<\/li>\n<\/ul>\n<p>\u53ef\u9009\u665a\u95f4\u70b9\u5fc3<\/p>\n<ul>\n<li>\u5976\u916a\u642d\u914d\u51e0\u9897\u6838\u6843\u6216\u4e00\u9897\u716e\u719f\u7684\u9e21\u86cb<\/li>\n<\/ul>\n<p>\u8bf7\u8bb0\u5f97\u8865\u5145\u6c34\u5206\uff1b\u6c34\u5206\u6709\u52a9\u4e8e\u6d88\u5316\u3001\u8425\u517b\u8fd0\u8f93\u548c\u808c\u8089\u529f\u80fd\u3002<\/p>\n<h2>\u5e73\u8861\u3001\u8010\u5fc3\u548c\u4ee5\u5065\u5eb7\u4e3a\u91cd\u5fc3\u6001<\/h2>\n<p>\u5728\u51cf\u91cd\u7684\u540c\u65f6\u4fdd\u6301\u808c\u8089\u8d28\u91cf\u7684\u5173\u952e\u5728\u4e8e\u91c7\u7528\u957f\u671f\u3001\u5065\u5eb7\u4e3a\u672c\u7684\u65b9\u6cd5\u3002\u6301\u7eed\u7684\u8fdb\u6b65\u4e0d\u662f\u4e00\u8e74\u800c\u5c31\uff0c\u800c\u662f\u517b\u6210\u652f\u6301\u8eab\u4f53\u5185\u5916\u7684\u4e60\u60ef\u3002\u4f18\u5148\u8003\u8651\u5747\u8861\u7684\u8425\u517b\u3001\u5b9a\u671f\u8fd0\u52a8\u3001\u8865\u5145\u6c34\u5206\u548c\u6444\u5165\u8db3\u591f\u7684\u5fae\u91cf\u8425\u517b\u7d20\uff0c\u4ee5\u4e3a\u60a8\u7684\u8eab\u4f53\u63d0\u4f9b\u80fd\u91cf\u5e76\u4fdd\u62a4\u60a8\u7684\u808c\u8089\u3002<\/p>\n<p>\u8bf7\u8bb0\u4f4f\uff0c\u60a8\u7684\u6574\u4f53\u5065\u5eb7\u662f\u6301\u4e45\u6210\u679c\u7684\u57fa\u7840\u3002\u4fdd\u6301\u8010\u5fc3\u53ca\u6301\u4e4b\u4ee5\u6052\u8ba9\u81ea\u5df1\u66f4\u5f3a\u58ee\uff0c\u800c\u4e0d\u4ec5\u4ec5\u662f\u66f4\u8f7b\u76c8\u3002<\/p>\n<div  class='togglecontainer av-4eh0l0-e0ce74cd15c9cb04d49135e67a99ef91  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-qf5jec-0b29a14d53755d206cbb3f2adaae3cf6'  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.healthline.com\/health\/exercise-fitness\/how-to-lose-fat-without-losing-muscle#talk-with-a-pro\">https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-lose-fat-without-losing-muscle#talk-with-a-pro<\/a><\/p>\n<p><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\">https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8<\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/diet\/high-protein-diet-weight-loss\">https:\/\/www.webmd.com\/diet\/high-protein-diet-weight-loss<\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/obesity\/features\/muscle-and-weight-loss\">https:\/\/www.webmd.com\/obesity\/features\/muscle-and-weight-loss<\/a><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37142892\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/37142892\/<\/a><\/p>\n<p><a href=\"https:\/\/www.eatingwell.com\/how-to-maintain-muscle-mass-while-losing-weight-8706542\">https:\/\/www.eatingwell.com\/how-to-maintain-muscle-mass-while-losing-weight-8706542<\/a><\/p>\n<p><a href=\"https:\/\/dr-muscle.com\/training-maintain-muscle-fat-loss\/\">https:\/\/dr-muscle.com\/training-maintain-muscle-fat-loss\/<\/a><\/p>\n<p><a href=\"https:\/\/gcperformancetraining.com\/gc-blog\/how-to-maintain-while-losing-weight\">https:\/\/gcperformancetraining.com\/gc-blog\/how-to-maintain-while-losing-weight<\/a><\/p>\n<p><a href=\"https:\/\/www.loseit.com\/articles\/how-to-preserve-lean-muscle-mass-while-losing-weight\/\">https:\/\/www.loseit.com\/articles\/how-to-preserve-lean-muscle-mass-while-losing-weight\/<\/a><\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/health-weight-loss\/#toggle-id-1\">https:\/\/askthescientists.com\/health-weight-loss\/#toggle-id-1<\/a><\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/protein\/\">https:\/\/askthescientists.com\/qa\/protein\/<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u51cf\u91cd\u5f88\u5c11\u662f\u4e00\u6761\u7b14\u76f4\u7684\u76f4\u7ebf\u3002\u9014\u4e2d\u6700\u5927\u7684\u6311\u6218\u4e4b\u4e00\u662f\u5728\u51cf\u8102\u7684\u540c\u65f6\u5931\u53bb\u808c\u8089\u91cf\u3002\u4e0d\u7ecf\u610f\u7684\u808c\u8089\u6d41\u5931\u4f1a\u5bfc\u81f4\u4ee3\u8c22\u53d8\u6162\u3001\u529b\u91cf\u4e0b\u964d\u3001\u808c\u80a4\u677e\u5f1b\u6216\u7f3a\u4e4f\u7ebf\u6761\uff0c\u751a\u81f3\u5bfc\u81f4\u957f\u671f\u5065\u5eb7\u98ce\u9669\u3002 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