{"id":14367,"date":"2017-11-20T09:29:51","date_gmt":"2017-11-20T16:29:51","guid":{"rendered":"https:\/\/askthescientists.com\/understanding-calories\/"},"modified":"2017-12-13T13:44:19","modified_gmt":"2017-12-13T20:44:19","slug":"understanding-calories","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/understanding-calories\/","title":{"rendered":"\u77ad\u89e3\u5361\u8def\u91cc\u662f\u60a8\u9ad4\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=\"\u77ad\u89e3\u5361\u8def\u91cc\" width=\"845\" height=\"321\" 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href=\"http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/HealthyEating\/HealthyDietGoals\/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WgJHYROPLPB\" target=\"_blank\" rel=\"noopener\">\u9019\u500b\u904e\u7a0b\u53ef\u4ee5\u5e6b\u52a9\u60a8\u6709\u66f4\u9577\u6642\u9593\u7684\u98fd\u8db3\u611f\uff0c\u4e26\u5e6b\u52a9\u60a8\u6e1b\u5c11\u60a8\u5403\u4e0b\u7684\uff08\u6216\u5438\u6536\u7684\uff09\u71b1\u91cf\uff0c\u518d\u52a0\u4e0a\u7e96\u7dad\u5c0d\u5065\u5eb7\u7684\u5176\u4ed6\u76ca\u8655\uff0c\u96e3\u602a\u7f8e\u570b\u5fc3\u81df\u5354\u6703<\/a>\u5efa\u8b70\u6210\u4eba\u6bcf\u5929\u61c9\u651d\u53d625\u514b\u7684\u7e96\u7dad\u3002<\/p>\n<h2><strong>\u60a8\u4f11\u606f\u6642\u7684\u8eab\u9ad4<\/strong><\/h2>\n<p>\u5927\u591a\u6578\u4eba\u90fd\u5c0d\u904b\u52d5\u71c3\u71d2\u71b1\u91cf\u7684\u6982\u5ff5\u5f88\u719f\u6089\u3002\u4f46\u662f\uff0c\u60a8\u7684\u8eab\u9ad4\u5149\u662f\u7ad9\u8457\u4e0d\u52d5\u4e5f\u6703\u6d88\u8017\u80fd\u91cf\u3002<\/p>\n<p>\u60a8\u7684\u8eab\u9ad4\u5728\u4f11\u606f\u6642\u6240\u6d88\u8017\u7684\u91cf\u88ab\u7a31\u70ba\u60a8\u7684\u300c\u57fa\u790e\u4ee3\u8b1d\u7387\u300d\u6216BMR\u3002\u5b83\u5360\u4e86\u60a8\u6bcf\u5929\u6d88\u8017\u71b1\u91cf\u7684\u4e09\u5206\u4e4b\u4e8c\u3002<\/p>\n<p>\u9019\u662f\u4e00\u500b\u91cd\u8981\u7684\u6578\u91cf\uff0c\u56e0\u70ba\u65b0\u9673\u4ee3\u8b1d\u9700\u8981\u5927\u91cf\u7684\u80fd\u91cf\u3002\u4ee3\u8b1d\u5305\u62ec\u9ad4\u6eab\u8abf\u7bc0\u3001\u8840\u6db2\u5faa\u74b0\u3001\u548c\u7d30\u80de\u751f\u9577\u7b49\u904e\u7a0b\uff0c\u50c5\u8209\u6578\u4f8b\u3002\u60a8\u7684\u5927\u8166\u6d88\u8017\u4e86\u5927\u7d0420%\u7684\u71b1\u91cf\uff0c\u5e73\u5747\u6bcf\u5929\u5927\u7d04450\u5927\u5361\u3002<\/p>\n<p>\u5982\u679c\u60a8\u6b63\u5728\u8a08\u7b97\u71b1\u91cf\uff0c\u60a8\u53ef\u4ee5\u628a\u5b83\u5011\u7576\u505a\u514d\u8cbb\u7684\u6771\u897f\u3002\u7406\u89e3\u60a8\u7684\u8eab\u9ad4\u71c3\u71d2\u7684\u71b1\u91cf\u53ea\u662f\u70ba\u4e86\u7dad\u6301\u8eab\u9ad4\u6240\u9700\uff0c\u5c07\u6709\u52a9\u65bc\u60a8\u66f4\u597d\u53bb\u898f\u5283\u98f2\u98df\u548c\u904b\u52d5\u3002<\/p>\n<h2><strong>\u60a8\u61c9\u8a72\u5403\u591a\u5c11\u5361\u8def\u91cc\uff1f<\/strong><\/h2>\n<p>\u60a8\u9700\u8981\u6bcf\u5929\u6d88\u8017\u4e00\u5b9a\u7684\u71b1\u91cf\uff0c\u4ee5\u4fbf\u6709\u6548\u5730\u7522\u751f\u65b0\u9673\u4ee3\u8b1d\u4f5c\u7528\uff0c\u4e26\u4f7f\u8eab\u9ad4\u6b63\u5e38\u5de5\u4f5c\u3002\u5c0d\u65bc\u7537\u6027\u4f86\u8aaa\uff0c\u9019\u500b\u6578\u5b57\u5927\u7d04\u662f\u6bcf\u59292500\u5927\u5361\uff0c\u5973\u6027\u6bcf\u5929\u9700\u8981\u5927\u7d042000\u5927\u5361\u7684\u71b1\u91cf\u3002<\/p>\n<p>\u9019\u4e9b\u65e5\u5e38\u9700\u6c42\u7684\u6ce2\u52d5\u53d6\u6c7a\u65bc\u5e7e\u500b\u56e0\u7d20\uff1a\u5e74\u9f61\u3001\u6027\u5225\u3001\u9ad4\u91cd\u3001\u548c\u6d3b\u52d5\u91cf\u3002<\/p>\n<ul>\n<li>\u5e74\u9f61\uff1a\u5b30\u5152\u548c\u5152\u7ae5\u6bd4\u6210\u5e74\u4eba\u6240\u9700\u7684\u71b1\u91cf\u8981\u5c11\u3002\u4f46\u6210\u5e74\u4eba\u96a8\u8457\u5e74\u7d00\u6f38\u9577\uff0c\u80fd\u91cf\u9700\u6c42\u4e5f\u96a8\u4e4b\u4e0b\u964d\u3002\u9019\u662f\u4e8b\u5be6\uff0c\u90e8\u5206\u539f\u56e0\u662f\u8001\u5e74\u4eba\u7684\u6d3b\u52d5\u91cf\u4e5f\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\u800c\u4e0b\u964d\u3002<\/li>\n<li>\u9ad4\u91cd\uff1a\u71b1\u91cf\u9700\u6c42\u548c\u9ad4\u91cd\u76f8\u95dc\u3002\u500b\u982d\u8f03\u5927\u7684\u4eba\u9700\u8981\u8f03\u591a\u7684\u71b1\u91cf\uff0c\u56e0\u70ba\u8eab\u9ad4\u8ca0\u64d4\u8f03\u591a\u7684\u91cd\u91cf\uff0c\u9700\u8981\u51fa\u66f4\u591a\u529b\u6c23\uff0c\u56e0\u6b64\u4e5f\u9700\u8981\u66f4\u591a\u80fd\u91cf\uff1b\u800c\u4e14\u4ed6\u5011\u7684\u8eab\u9ad4\u4e5f\u6709\u66f4\u591a\u6d3b\u9ad4\u7d44\u7e54\u9700\u8981\u652f\u6301\u3002\u53cd\u4e4b\u4ea6\u7136\uff0c\u8eab\u6750\u8d8a\u5c0f\u7684\u4eba\uff0c\u9700\u8981\u7684\u71b1\u91cf\u8d8a\u5c11\u3002<\/li>\n<li>\u6027\u5225\uff1a\u7537\u6027\u901a\u5e38\u5e73\u5747\u6bcf\u5929\u9700\u8981\u8f03\u591a\u7684\u71b1\u91cf\uff0c\u56e0\u70ba\u4ed6\u5011\u7684BMR\uff08\u57fa\u790e\u4ee3\u8b1d\u7387\uff09\u6bd4\u8f03\u9ad8\u3002<\/li>\n<li>\u6d3b\u52d5\u91cf\uff1a\u904b\u52d5\u54e1\u662f\u6d3b\u52d5\u91cf\u5f71\u97ff\u71b1\u91cf\u9700\u6c42\u7684\u4e00\u500b\u5f88\u597d\u7684\u4f8b\u8b49\u3002\u5f37\u70c8\u7684\u8eab\u9ad4\u6d3b\u52d5\u6240\u6d88\u8017\u7684\u71b1\u91cf\u9700\u8981\u7372\u5f97\u88dc\u5145\uff0c\u4ee5\u78ba\u4fdd\u8eab\u9ad4\u7684\u65b0\u9673\u4ee3\u8b1d\u80fd\u5920\u7e7c\u7e8c\u800c\u4e0d\u53d7\u5f71\u97ff\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u904b\u52d5\u54e1\u80fd\u651d\u53d6\u66f4\u591a\u71b1\u91cf\u537b\u9084\u4fdd\u6301\u8eab\u6750\u82d7\u689d\u7684\u539f\u56e0\u3002<\/li>\n<\/ul>\n<p>\u5728\u8a08\u7b97\u60a8\u5c08\u5c6c\u7684\u71b1\u91cf\u9700\u6c42\u6642\uff0c\u8acb\u601d\u8003\u60a8\u662f\u9700\u8981\u6e1b\u91cd\u3001\u7dad\u6301\u9ad4\u91cd\u3001\u6216\u589e\u91cd\u3002\uff08\u9019\u500b\u4e3b\u984c\u5c07\u5728\u5f8c\u6587\u4e2d\u9032\u4e00\u6b65\u63a2\u8a0e\uff09\u5047\u8a2d\u60a8\u662f\u8981\u6e1b\u91cd\uff0c\u90a3\u9ebc\u5931\u53bb\u4e00\u78c5\u7684\u9ad4\u8102\u80aa\u76f8\u7576\u65bc\u71c3\u71d23,500\u5927\u5361\u7684\u71b1\u91cf\u3002\u6240\u4ee5\uff0c\u5982\u679c\u60a8\u6bcf\u5929\u71c3\u71d2\u6216\u6e1b\u5c11\u651d\u53d6500\u5927\u5361\u7684\u8a71\uff0c\u6bcf\u9031\u5c31\u6703\u6e1b\u6389\u4e00\u78c5\u3002<\/p>\n<p>\u4e0b\u9762\u662f\u4e00\u4e9b\u95dc\u65bc\u5982\u4f55\u66f4\u52a0\u6ce8\u610f\u71b1\u91cf\u651d\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\u8a31\u5f9e\u6e6f\u958b\u59cb\u6216\u589e\u52a0\u98f2\u6c34\u91cf\u3002\u7121\u8ad6\u54ea\u7a2e\u65b9\u5f0f\uff0c\u591a\u559d\u4e9b\u6c34\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u66f4\u6709\u98fd\u8db3\u611f\u3002<\/li>\n<li><em>\u589e\u52a0\u7e96\u7dad\u7684\u651d\u53d6\u91cf\u3002<\/em>\u7e96\u7dad\u4e0d\u5bb9\u6613\u6d88\u5316\uff0c\u56e0\u6b64\uff0c\u8178\u9053\u53ea\u80fd\u5438\u6536\u7e96\u7dad\u7684\u4e00\u534a\u71b1\u91cf\u3002\u6b64\u5916\uff0c\u7e96\u7dad\u6703\u8b93\u60a8\u66f4\u6709\u98fd\u8db3\u611f\u3002<\/li>\n<li><em>\u5c07\u86cb\u767d\u8cea\u6dfb\u52a0\u5230\u60a8\u7684\u65e9\u9910<\/em>\uff08\u5982\u679c\u73fe\u5728\u6c92\u6709\u7684\u8a71\uff09\u3002\u86cb\u767d\u8cea\u5c07\u5e6b\u52a9\u60a8\u7dad\u6301\u66f4\u4e45\u7684\u98fd\u8db3\u611f\uff1b\u86cb\u767d\u8cea\u4e5f\u53ef\u4ee5\u5e6b\u52a9\u652f\u6301\u9664\u8102\u80aa\u9ad4\u91cd\uff0c\u9019\u5c07\u6709\u52a9\u65bc\u589e\u52a0\u60a8\u7684\u57fa\u790e\u4ee3\u8b1d\u7387\u3002<\/li>\n<li><em>\u76e1\u53ef\u80fd\u9060\u96e2\u5783\u573e\u98df\u7269<\/em>\uff0c\u56e0\u70ba\u5b83\u5011\u901a\u5e38\u6703\u6dfb\u52a0\u7cd6\u548c\u56fa\u9ad4\u8102\u80aa\u3002\u96d6\u7136\u9019\u4e9b\u98df\u7269\u80fd\u63d0\u4f9b\u80fd\u91cf\uff0c\u4f46\u7f3a\u4e4f\u91cd\u8981\u7684\u71df\u990a\u7d20\u3002<\/li>\n<li><em>\u95b1\u8b80\u71df\u990a\u6a19\u7c64\u4e0a\u5de8\u91cf\u71df\u990a\u7d20\u548c\u71b1\u91cf\u7684\u542b\u91cf<\/em>\u3002\u8acb\u6ce8\u610f\u6bcf\u500b\u5305\u88dd\u4e2d\u7684\u4efd\u6578\uff0c\u71df\u990a\u6a19\u7c64\u53ea\u6a19\u51fa\u4e00\u4efd\u6240\u542b\u7684\u6578\u91cf\u3002<strong>\u00a0<\/strong><\/li>\n<\/ol>\n<h2><strong>\u77ad\u89e3\u71b1\u91cf\u8207\u904b\u52d5<\/strong><\/h2>\n<p>\u73fe\u5728\u60a8\u5df2\u7d93\u719f\u6089\u4e86\u98f2\u98df\u4e2d\u7684\u71b1\u91cf\uff0c\u8b93\u6211\u5011\u4f86\u63a2\u8a0e\u71b1\u91cf\u8207\u904b\u52d5\u7684\u95dc\u4fc2\u3002<\/p>\n<p>\u60a8\u77e5\u9053\u904b\u52d5\u662f\u6d88\u8017\u71b1\u91cf\u7684\u6700\u597d\u65b9\u6cd5\uff0c\u800c\u71c3\u71d2\u71b1\u91cf\u662f\u7ba1\u7406\u9ad4\u91cd\u7684\u4e00\u7a2e\u65b9\u6cd5\u3002\u5287\u70c8\u7684\u904b\u52d5\u53ef\u4ee5\u71c3\u71d2\u591a\u9054\u6bcf\u5206\u941820\u5927\u5361\u3002<\/p>\n<p>\u4f46\u662f\u9019\u7a2e\u52aa\u529b\u5f88\u96e3\u7dad\u6301\u4e00\u6bb5\u9577\u6642\u9593\uff1b\u597d\u6d88\u606f\u662f\uff0c\u6301\u7e8c\u3001\u9069\u91cf\u7684\u6d3b\u52d5\u53ef\u4ee5\u71c3\u71d2\u6700\u591a\u7684\u71b1\u91cf\u3002<\/p>\n<p>\u4e8b\u5be6\u4e0a\uff0c<a href=\"http:\/\/www.bbc.co.uk\/programmes\/b05nhyt8\" target=\"_blank\" rel=\"noopener\">\u82f1\u570b\u5ee3\u64ad\u516c\u53f8\u88fd\u4f5c\u4e86\u4e00\u90e8\u5728\u4e00\u5bb6\u4e09\u500b\u4eba\u7576\u4e2d\u9032\u884c\u5c0f\u7bc4\u570d\u6bd4\u8f03\u7684\u7d00\u9304\u7247<\/a>\u3002\u96d6\u7136\u9019\u4e0d\u662f\u4e00\u500b\u79d1\u5b78\u7684\u7814\u7a76\uff0c\u4f46\u7d50\u679c\u9084\u662f\u6709\u8da3\u4e26\u503c\u5f97\u95dc\u6ce8\u3002<\/p>\n<p>\u4e00\u500b\u5bb6\u4eba\u7dad\u6301\u4e45\u5750\u4e0d\u52d5\uff0c\u53e6\u4e00\u500b\u4eba\u505a\u4e86\u5e7e\u500b\u5c0f\u6642\u7684\u5bb6\u52d9\uff0c\u7b2c\u4e09\u500b\u4eba\u5247\u53c3\u52a0\u4e86\u4e00\u9805\u77ed\u66ab\u800c\u5287\u70c8\u7684\u935b\u934a\u3002\uff0c\u7d50\u679c\u505a\u5bb6\u52d9\u537b\u6bd4\u5f9e\u4e8b\u5287\u70c8\u935b\u934a\u71c3\u71d2\u4e86\u66f4\u591a\u7684\u71b1\u91cf\u3002\u5118\u7ba1\u5bb6\u52d9\u4e26\u4e0d\u662f\u6fc0\u70c8\u7684\u6d3b\u52d5\uff0c\u4f46\u537b\u80fd\u8b93\u5bb6\u5ead\u6210\u54e1\u9577\u671f\u5805\u6301\u4e0b\u53bb\u3002<\/p>\n<p>\u6240\u4ee5\u4e0d\u8981\u64d4\u5fc3\u51fa\u6c57\u3002\u5982\u679c\u60a8\u6c92\u6709\u8db3\u5920\u7684\u7cbe\u529b\u5927\u91cf\u904b\u52d5\uff0c\u90a3\u5c31\u805a\u7126\u5728\u8b93\u8eab\u9ad4\u80fd\u9577\u6642\u9593\u6301\u7e8c\u6d3b\u52d5\u3002<\/p>\n<p>\u77e5\u9053\u81ea\u5df1\u6b63\u5728\u71c3\u71d2\u71b1\u91cf\uff0c\u548c\u4e86\u89e3\u81ea\u5df1\u5df2\u7d93\u6d88\u8017\u591a\u5c11\u71b1\u91cf\u662f\u4e0d\u540c\u7684\u3002\u8a08\u7b97\u6d88\u8017\u591a\u5c11\u5927\u5361\u7684\u71b1\u91cf\u5f88\u6709\u5e6b\u52a9\uff0c\u56e0\u70ba\u9019\u53ef\u4ee5\u8b93\u9054\u6210\u76ee\u6a19\u9ad4\u91cd\u66f4\u52a0\u5bb9\u6613\uff0d\u7121\u8ad6\u662f\u6e1b\u91cd\u3001\u7dad\u6301\u3001\u6216\u589e\u91cd\u3002<\/p>\n<p>\u8a31\u591a\u5065\u8eab\u623f\u7684\u904b\u52d5\u6a5f\u5668\u548c\u7a7f\u6234\u5f0f\u6d3b\u52d5\u8ffd\u8e64\u5668\uff0c\u53ef\u4ee5\u6beb\u4e0d\u8cbb\u529b\u5730\u8a08\u7b97\u71b1\u91cf\u6d88\u8017\u3002\u4f46\u9084\u662f\u6703\u6709\u4e9b\u6642\u5019\u7576\u60a8\u5728\u904b\u52d5\u6642\uff0c\u8eab\u908a\u662f\u6c92\u6709\u6a5f\u5668\u6216\u79d1\u6280\u8f14\u52a9\u7522\u54c1\u7684\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\uff0c\u5404\u7a2e\u904b\u52d5\u4ee5\u53ca\u5176\u6240\u6d88\u8017\u7684\u71b1\u91cf\u90fd\u6709\u516c\u958b\u6578\u64da\u53ef\u4ee5\u67e5\u8a62\u3002<a href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/Activity-Categories\" target=\"_blank\" rel=\"noopener\">\u9ad4\u80b2\u6d3b\u52d5\u7db1\u8981<\/a>\u5c31\u662f\u4e00\u500b\u67e5\u8a62\u7684\u597d\u8cc7\u6e90\u3002\u5b83\u6309\u901f\u5ea6\u6216\u5f37\u5ea6\u5217\u51fa\u5404\u9805\u904b\u52d5\uff0c\u5728\u6bcf\u4e00\u7a2e\u6d3b\u52d5\u985e\u578b\u65c1\u908a\u5247\u6709\u76f8\u61c9\u7684MET\u503c\uff08\u6216\u7a31\u4ee3\u8b1d\u7576\u91cf\uff09\u3002<\/p>\n<ul>\n<li>\u4f4e\u65bc9 MET\uff1a\u8f15\u5fae\u6d3b\u52d5\uff08\u5712\u85dd\u6216\u91e3\u9b5a\uff09<\/li>\n<li>0\u81f35.9 MET\uff1a\u4e2d\u7b49\u6d3b\u52d5\uff08\u5272\u8349\u6216\u96ea\u978b\u884c\u8d70\uff09<\/li>\n<li>\u9ad8\u65bc0 MET\uff1a\u5287\u70c8\u6d3b\u52d5\uff08\u93df\u96ea\u6216\u8e22\u8db3\u7403\uff09<\/li>\n<\/ul>\n<p>\u901a\u904e\u7c21\u55ae\u7684\u8a08\u7b97\uff0c\u53ef\u4ee5\u5c07MET\u8f49\u63db\u70ba\u71c3\u71d2\u7684\u71b1\u91cf\u3002\u60a8\u552f\u4e00\u9700\u8981\u63d0\u4f9b\u7684\u5176\u4ed6\u8b8a\u91cf\u662f\u60a8\u7684\u9ad4\u91cd\uff08\u4ee5\u516c\u65a4\u70ba\u55ae\u4f4d\uff09\u548c\u6d3b\u52d5\u7684\u6642\u9593\u9577\u5ea6\uff08\u4ee5\u5c0f\u6642\u70ba\u55ae\u4f4d\uff09\u3002<\/p>\n<p>\uff08\u6d3b\u52d5\u7684MET\u503c\uff09\u00d7\uff08\u516c\u65a4\u9ad4\u91cd\uff09\u00d7\uff08\u5c0f\u6642\uff09\uff1d\u71c3\u71d2\u7684\u71b1\u91cf<\/p>\n<p>\u5047\u8a2d\u60a8\u91cd150\u78c5\uff0c\u621668\u516c\u65a4\u3002\u770b\u770b\u4e0b\u9762\u7684\u5217\u8868\uff0c\u770b\u770b\u60a8\u505a30\u5206\u9418\u7684\u5404\u9805\u4e0d\u540c\u904b\u52d5\u6642\uff0c\u5206\u5225\u6703\u6d88\u8017\u591a\u5c11\u71b1\u91cf\u3002<\/p>\n<ul>\n<li>\u9a0e\u81ea\u884c\u8eca\uff08\u8f15\u5fae\u51fa\u529b\uff09= 119\u5927\u5361<\/li>\n<li>\u9a0e\u81ea\u884c\u8eca\uff08\u9069\u5ea6\u51fa\u529b\uff09= 231\u5927\u5361<\/li>\n<li>\u8d70\u8def\uff08\u8f15\u5fae\u51fa\u529b\uff09= 102\u5927\u5361<\/li>\n<li>\u8dd1\u6b65\uff08\u9069\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\u8f15\u5fae\u5230\u9069\u5ea6\u51fa\u529b\uff09\u3112197\u5927\u5361<\/li>\n<li>\u6c34\u4e2d\u6709\u6c27\u904b\u52d5 = 187\u5927\u5361<\/li>\n<li>\u5faa\u74b0\u8a13\u7df4\uff08\u9069\u5ea6\u51fa\u529b\uff09= 146\u5927\u5361<\/li>\n<\/ul>\n<h2><strong>\u71b1\u91cf\u8207\u9ad4\u91cd\u7684\u95dc\u4fc2<\/strong><\/h2>\n<p>\u4e86\u89e3\u5f9e\u60a8\u7684\u98f2\u98df\u651d\u53d6\u7684\u71b1\u91cf\u548c\u60a8\u6240\u71c3\u71d2\uff08\u6d88\u8017\uff09\u7684\u71b1\u91cf\uff0c\u53ef\u4ee5\u8b93\u9ad4\u91cd\u7ba1\u7406\u6210\u70ba\u4e00\u500b\u7c21\u55ae\u7684\u6578\u5b78\u554f\u984c\u3002\u7576\u7136\u9084\u9700\u8981\u5f88\u591a\u7684\u52aa\u529b\uff0c\u4f46\u95dc\u9375\u5728\u65bc\u5e73\u8861\u71b1\u91cf\u7684\u9032\u51fa\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-14377\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-835x470.jpeg\" alt=\"\u77ad\u89e3\u5361\u8def\u91cc\" width=\"835\" height=\"470\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-835x470.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-400x225.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-768x432.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-1500x844.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-705x397.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003-450x253.jpeg 450w, https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/11\/Calorie-balance.003.jpeg 1200w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u60a8\u53ef\u4ee5\u6ce8\u610f\u98f2\u98df\u4f86\u63a7\u5236\u71b1\u91cf\u7684\u651d\u53d6\uff0c\u60a8\u4e5f\u53ef\u4ee5\u5c07\u4e00\u7cfb\u5217\u9ad4\u80fd\u6d3b\u52d5\u7d0d\u5165\u60a8\u7684\u751f\u6d3b\u4e2d\u4f86\u8abf\u6574\u6240\u6d88\u8017\u7684\u71b1\u91cf\u3002<\/p>\n<p>\u5982\u679c\u60a8\u7684\u651d\u53d6\u91cf\u4f4e\u65bc\u60a8\u7684\u65e5\u5e38\u71b1\u91cf\u8981\u6c42\uff0c\u60a8\u53ef\u80fd\u6703\u6e1b\u91cd\uff1b\u5982\u679c\u60a8\u7b26\u5408\u8981\u6c42\uff0c\u5c31\u6703\u4fdd\u6301\u7576\u524d\u7684\u9ad4\u91cd\uff1b\u800c\u5982\u679c\u60a8\u7684\u651d\u53d6\u91cf\u9060\u9060\u8d85\u904e\u60a8\u7684\u57fa\u6e96\u8981\u6c42\uff0c\u90a3\u9ebc\u60a8\u53ef\u80fd\u6703\u589e\u52a0\u9ad4\u91cd\u3002<\/p>\n<p>\u6e1b\u8f15\u9ad4\u91cd\uff1a\u71b1\u91cf\u651d\u53d6 \u2013 \u71b1\u91cf\u6d88\u8017 &lt; 0<\/p>\n<p>\u7dad\u6301\u9ad4\u91cd\uff1a\u71b1\u91cf\u651d\u53d6 \u2013 \u71b1\u91cf\u6d88\u8017 = 0<\/p>\n<p>\u589e\u52a0\u9ad4\u91cd\uff1a\u71b1\u91cf\u651d\u53d6 \u2013 \u71b1\u91cf\u6d88\u8017 &gt; 0<\/p>\n<p>\u56de\u60f3\u4e00\u4e0b\u5f71\u97ff\u60a8\u6bcf\u5929\u71b1\u91cf\u9700\u6c42\u7684\u56e0\u7d20\uff08\u5e74\u9f61\u3001\u9ad4\u91cd\u3001\u6027\u5225\u3001\u548c\u6d3b\u52d5\u91cf\uff09\uff0c\u9019\u4e9b\u6703\u5f71\u97ff\u60a8\u7684\u300c\u71b1\u91cf\u651d\u53d6\u300d\uff0c\u4ee5\u53ca\u60a8\u9700\u8981\u6d88\u8017\u591a\u5c11\u71b1\u91cf\u4f86\u9054\u6210\u81ea\u5df1\u7684\u76ee\u6a19\u3002<\/p>\n<p>\u7db2\u8def\u4e0a\u6709\u5f88\u591a\u71b1\u91cf\u8a08\u7b97\u5668\u53ef\u4ee5\u8b93\u60a8\u597d\u597d\u8003\u616e\u9019\u4e9b\u56e0\u7d20\u3002\u7f8e\u570b\u8fb2\u696d\u90e8\u63d0\u4f9b\u4e86\u4e00\u500b<a href=\"https:\/\/www.supertracker.usda.gov\/bwp\/\" target=\"_blank\" rel=\"noopener\">\u9ad4\u91cd\u8a08\u5283\u5668<\/a>\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u78ba\u5b9a\u7ba1\u7406\u9ad4\u91cd\u6240\u9700\u7684\u6d3b\u52d5\u8b8a\u5316\u548c\u71b1\u91cf\u3002<\/p>\n<h2><strong>\u71b1\u91cf\u5e73\u8861\u7b97\u5f0f\u7684\u54ea\u4e00\u908a\u624d\u662f\u6700\u91cd\u8981\u7684\uff1f<\/strong><\/h2>\n<p>\u6b63\u5982\u60a8\u4e0a\u9762\u6240\u770b\u5230\u7684\uff0c30\u5206\u9418\u7684\u904b\u52d5\u53ea\u80fd\u71c3\u71d2\u5927\u7d04100-400\u5927\u5361\uff0c\u6216\u8005\u6bcf\u5c0f\u6642\u5927\u7d04200-800\u5927\u5361\uff1b\u800c\u666e\u901a\u4eba\u6bcf\u5929\u9700\u8981\u651d\u53d6\u5927\u7d042,250\u5927\u5361\u7684\u71b1\u91cf\u3002\u6240\u4ee5\u5728\u9019\u7b97\u5f0f\u4e2d\uff0c\u6703\u7522\u751f\u7acb\u5373\u5f71\u97ff\u7684\u90e8\u5206\u61c9\u8a72\u662f\u300c\u71b1\u91cf\u651d\u53d6\u300d\u3002\u901a\u904e\u904b\u52d5\u71c3\u71d2500\u5927\u5361\uff0c\u662f\u4e00\u9805\u8271\u949c\u7684\u5de5\u4f5c\u3002\u7136\u800c\u653e\u4e0b\u7b77\u5b50\u3001\u6216\u8005\u62d2\u5403\u5783\u573e\u98df\u54c1\uff0c\u537b\u80fd\u8f15\u9b06\u6e1b\u5c11500\u5927\u5361\u7684\u71b1\u91cf\u3002<\/p>\n<p>\u9019\u4e26\u4e0d\u662f\u8981\u8cb6\u4f4e\u904b\u52d5\u5c0d\u5065\u5eb7\u7684\u76ca\u8655\u3002\u6bcf\u500b\u4eba\u6bcf\u5929\u81f3\u5c11\u904b\u52d530\u5206\u9418\uff0c\u800c\u6bcf\u9031\u81f3\u5c11\u61c9\u8a72\u904b\u52d5\u56db\u5929\u3002\u9019\u5c07\u8b93\u60a8\u9ad4\u9a57\u5230\u904b\u52d5\u7684\u5065\u5eb7\u76ca\u8655\u3002<\/p>\n<p>\u70ba\u4e86\u5c0d\u60a8\u7684\u9ad4\u91cd\u7522\u751f\u6700\u7c21\u55ae\u7684\u5f71\u97ff\uff0c\u8acb\u6162\u6162\u958b\u59cb\u6e1b\u5c11\u71b1\u91cf\u651d\u53d6\u3002\u5982\u679c\u958b\u59cb\u6642\u5f88\u96e3\u63a7\u5236\u71b1\u91cf\uff0c\u8acb\u76f8\u5c0d\u5730\u589e\u52a0\u60a8\u7684\u904b\u52d5\u91cf\u3002\u4f46\u5982\u679c\u60f3\u5c0d\u9ad4\u91cd\u7522\u751f\u6700\u5feb\u7684\u5f71\u97ff\uff0c\u8acb\u5728\u71b1\u91cf\u5e73\u8861\u7b97\u5f0f\u7684\u5169\u908a\u90fd\u4e0b\u529f\u592b\uff1a\u4e00\u65b9\u9762\u6e1b\u5c11\u98df\u91cf\u4e26\u9078\u64c7\u5065\u5eb7\u7684\u98df\u7269\uff0c\u4e00\u65b9\u9762\u589e\u52a0\u65e5\u5e38\u7684\u904b\u52d5\u91cf\u3002<\/p>\n<h2><strong>\u878d\u6703\u8cab\u901a<\/strong><\/h2>\n<p>\u8981\u990a\u6210\u5747\u8861\u81b3\u98df\u548c\u904b\u52d5\u7684\u5065\u5eb7\u7fd2\u6163\u53ef\u80fd\u5f88\u8f9b\u82e6\uff0c\u800c\u5148\u77ad\u89e3\u71b1\u91cf\u6703\u5f88\u6709\u5e6b\u52a9\u3002\u5e78\u904b\u7684\u662f\uff0c\u6709\u8a31\u591a\u8cc7\u6e90\u53ef\u4ee5\u7c21\u5316\u9019\u500b\u904e\u7a0b\u3002\u9996\u5148\u6839\u64da\u60a8\u7684\u5e74\u9f61\u3001\u6027\u5225\u3001\u9ad4\u91cd\u3001\u548c\u6d3b\u52d5\u91cf\u77ad\u89e3\u81ea\u5df1\u7684\u80fd\u91cf\u9700\u6c42\uff0c\u9019\u6703\u7d66\u60a8\u4e00\u500b\u5f88\u597d\u7684\u958b\u59cb\u3002<\/p>\n<p>\u6ce8\u610f\u98df\u54c1\u5305\u88dd\u4e0a\u7684\u8cc7\u8a0a\uff0c\u6839\u64da\u71df\u990a\u6a19\u7c64\u505a\u51fa\u660e\u667a\u7684\u6c7a\u5b9a\uff0c\u9019\u5c07\u5e6b\u52a9\u60a8\u898f\u5283\u9ede\u5fc3\u548c\u6b63\u9910\uff0c\u4ee5\u6eff\u8db3\u65e5\u5e38\u7684\u71b1\u91cf\u9700\u6c42\u3002\u7136\u5f8c\uff0c\u6839\u64da\u60a8\u7684\u9ad4\u91cd\u7ba1\u7406\u76ee\u6a19\u8207\u80fd\u91cf\u9700\u6c42\u57fa\u6e96\u7684\u6bd4\u8f03\uff0c\u4f86\u78ba\u5b9a\u60a8\u61c9\u8a72\u651d\u53d6\u591a\u5c11\u71b1\u91cf\u3002<\/p>\n<p>\u6700\u5f8c\uff0c\u6839\u64da\u60a8\u559c\u6b61\u7684\u9ad4\u80fd\u6d3b\u52d5\u78ba\u5b9a\u60a8\u53ef\u4ee5\u71c3\u71d2\u591a\u5c11\u71b1\u91cf\uff0c\u9019\u6703\u8b93\u60a8\u5c0d\u95dc\u65bc\u61c9\u8a72\u591a\u9577\u6642\u9593\u904b\u52d5\u4e00\u6b21\u4ee5\u9054\u5230\u60a8\u7684\u9ad4\u91cd\u7ba1\u7406\u76ee\u6a19\u6709\u500b\u6982\u5ff5\u3002<\/p>\n<p>\u77ad\u89e3\u71b1\u91cf\u662f\u6210\u70ba\u66f4\u5065\u5eb7\u7684\u7b2c\u4e00\u6b65\u3002\u4e0d\u8ad6\u60a8\u7684\u5065\u5eb7\u548c\u5065\u8eab\u76ee\u6a19\u662f\u4ec0\u9ebc\uff0c\u60a8\u73fe\u5728\u90fd\u53ef\u4ee5\u66f4\u81ea\u4fe1\u5730\u505a\u51fa\u6c7a\u5b9a\u4e86\u3002<\/p>\n<h2><strong>\u95dc\u65bc\u4f5c\u8005<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/author\/jtempleton\/\">Jenna Templeton<\/a>\u662f\u4f4f\u5728\u7336\u4ed6\u5dde\u9e7d\u6e56\u57ce\u7684\u5065\u5eb7\u6559\u80b2\u5bb6\u548c\u81ea\u7531\u79d1\u5b78\u4f5c\u5bb6\u3002\u5979\u7372\u5f97\u7dad\u5409\u5c3c\u4e9e\u7406\u5de5\u5927\u5b78\u5316\u5b78\u5b78\u58eb\u5b78\u4f4d\u5f8c\uff0c\u5728\u71df\u990a\u7522\u696d\u4e2d\u64d4\u4efb\u7814\u7a76\u79d1\u5b78\u5bb6\u4e94\u5e74\u3002\u9019\u9805\u5de5\u4f5c\u5f15\u767c\u4e86\u5979\u5c0d\u500b\u4eba\u5065\u5eb7\u7684\u8208\u8da3\uff0c\u65bc\u662f\u524d\u5f80\u7336\u4ed6\u5927\u5b78\u653b\u8b80\u5065\u5eb7\u63a8\u5ee3\u8207\u6559\u80b2\u78a9\u58eb\u3002\u5728\u5de5\u4f5c\u4e4b\u5916\uff0cJenna\u5341\u5206\u4eab\u53d7\u73fe\u5834\u97f3\u6a02\u3001\u5712\u85dd\u3001\u4e00\u5207\u7f8e\u98df\u3001\u4ee5\u53ca\u5728\u74e6\u85a9\u5947\u5c71\u8108\u6d3b\u52d5\u3002<\/p>\n<h2><strong>\u53c3\u8003\u8cc7\u6599<\/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\u98f2\u98df\u7684\u8ff7\u601d \u6709\u95dc\u5065\u5eb7\u98f2\u98df\u7684\u8cc7\u8a0a\u6c57\u725b\u5145\u68df\u3002\u5b83\u5011\u51fa\u73fe\u5728\u7db2\u8def\u4e0a\u3001\u64c1\u64e0\u7684\u66f8\u5e97\u7684\u67b6\u5b50\u4e0a\uff0c\u4e26\u5728\u670b\u53cb\u548c\u5bb6\u4eba\u4e4b\u9593\u50b3\u905e\u8457\u3002\u6709\u4e86\u9019\u9ebc\u591a\u7684\u8cc7\u8a0a\uff0c\u60a8\u53ef\u80fd\u6703\u8a8d\u70ba\u6210\u70ba\u5065\u5eb7\u5c08\u5bb6\u61c9\u8a72\u5f88\u5bb9\u6613\u3002\u4e8b\u5be6\u6b63\u597d\u76f8\u53cd\uff0c\u904e\u91cf\u7684\u8cc7\u8a0a\u53ef\u80fd\u53cd\u800c\u4ee4\u4eba\u56f0\u60d1\uff0c\u751a\u81f3\u7121\u6240\u9069\u5f9e\u3002\u9019\u4e5f\u8a31\u662f\u4e8b\u5be6\uff0c\u56e0\u70ba\u6700\u57fa\u672c\u7684\u98f2\u98df\u8a08\u7b97\u6a19\u6e96\u2014\u5361\u8def\u91cc\uff0c\u76ee\u524d\u4ecd\u662f\u4e00\u5718\u8ff7\u9727\u3002\u6240\u4ee5\u6df1\u5165\u4e86\u89e3\u71b1\u91cf\uff0c\u662f\u60a8\u505a\u51fa\u5065\u5eb7\u660e\u667a\u9078\u64c7\u7684\u7b2c\u4e00\u6b65\u3002 \u7576\u60a8\u5750\u4e0b\u4f86\u5403\u98ef\u7684\u6642\u5019\uff0c\u53ef\u80fd\u6703\u56e0\u70ba\u592a\u9913\u800c\u4e0d\u7ba1\u6240\u5403\u7684\u662f\u5426\u5747\u8861\u3002\u4e5f\u6216\u8a31\u60a8\u4fe1\u5949\u300c\u7121\u77e5\u4fbf\u662f\u798f\u300d\u7684\u4fe1\u5ff5\u3002\u7121\u8ad6\u5982\u4f55\uff0c\u77e5\u8b58\u5c31\u662f\u529b\u91cf\u3002\u5b78\u7fd2\u5de8\u91cf\u71df\u990a\u7d20\u7684\u57fa\u672c\u77e5\u8b58\u548c\u4ee5\u53ca\u5b83\u5011\u6240\u63d0\u4f9b\u7684\u5361\u8def\u91cc\u6578\u64da\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u88fd\u4f5c\u5747\u8861\u7684\u81b3\u98df\u3002\u7528\u6e96\u78ba\u7684\u71df\u990a\u8cc7\u8a0a\u4f86\u5145\u5206\u505a\u597d\u6e96\u5099\uff0c\u53ef\u4ee5\u8b93\u60a8\u904e\u6700\u5065\u5eb7\u7684\u751f\u6d3b\u3002 \u77ad\u89e3\u98df\u7269\u7684\u5361\u8def\u91cc \u7c21\u800c\u8a00\u4e4b\uff0c\u5361\u8def\u91cc\u662f\u4e00\u500b\u80fd\u91cf\u55ae\u4f4d\u3002\u5361\u8def\u91cc\u6307\u51fa\u60a8\u6240\u5403\u98df\u7269\u548c\u6240\u559d\u98f2\u6599\u7684\u80fd\u91cf\u542b\u91cf\u3002\u77ad\u89e3\u5361\u8def\u91cc\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5c0d\u65bc\u98f2\u98df\u548c\u904b\u52d5\u505a\u51fa\u660e\u667a\u7684\u6c7a\u5b9a\u3002 \u4eba\u985e\u98f2\u98df\u4e2d\u6709\u4e09\u7a2e\u4e3b\u8981\u7684\u71b1\u91cf\u4f86\u6e90\uff0c\u4f86\u81ea\u4e09\u7a2e\u5de8\u91cf\u71df\u990a\u7d20\uff1a\u78b3\u6c34\u5316\u5408\u7269\u3001\u8102\u80aa\u3001\u548c\u86cb\u767d\u8cea\u3002\u78b3\u6c34\u5316\u5408\u7269\u662f\u4e3b\u8981\u4f86\u6e90\uff0c\u6bcf\u514b\u63d0\u4f9b\u56db\u5927\u5361\u71b1\u91cf\u3002\u5176\u6b21\u662f\u8102\u80aa\uff0c\u6bcf\u514b\u4e5d\u5927\u5361\u7684\u71b1\u91cf\u662f\u78b3\u6c34\u5316\u5408\u7269\u7684\u5169\u500d\u591a\u3002\u7b2c\u4e09\u7a2e\u4f86\u6e90\u662f\u86cb\u767d\u8cea\uff0c\u6bcf\u514b\u80fd\u63d0\u4f9b\u56db\u5927\u5361\u3002\uff08\u6709\u4e9b\u570b\u5bb6\u7528\u5343\u7126\u8033\u4ee3\u66ff\u5927\u5361\u4f86\u6e2c\u91cf\u98df\u7269\u7684\u71b1\u91cf\uff0c\u672c\u6587\u4f7f\u7528\u7684\u55ae\u4f4d\u662f\u5927\u5361\uff0c\u5176\u63db\u7b97\u516c\u5f0f\u70ba\uff1a1\u5927\u5361 = 4.2\u5343\u7126\u8033\uff09\u3002 \u6709\u500b\u5e38\u898b\u7684\u554f\u984c\u662f\uff1a\u6240\u6709\u71b1\u91cf\u662f\u5426\u90fd\u76f8\u540c\u3002\u5f9e\u7814\u7a76\u5206\u6790\u4e2d\u770b\u4f86\uff0c\u5f88\u96e3\u89e3\u91cb\u70ba\u4ec0\u9ebc\u4ed6\u5011\u4e0d\u4e00\u6a23\u3002\u8acb\u8a18\u4f4f\uff0c\u71b1\u91cf\u662f\u4e00\u7a2e\u8861\u91cf\u55ae\u4f4d\u3002\u6240\u4ee5\u4f86\u81ea\u8102\u80aa\u7684\u4e00\u5927\u5361\u71b1\u91cf\u8207\u4f86\u81ea\u86cb\u767d\u8cea\u7684\u4e00\u5927\u5361\u71b1\u91cf\u61c9\u8a72\u63d0\u4f9b\u76f8\u540c\u7684\u80fd\u91cf\u3002\u4f46\u662f\u771f\u7684\uff0c\u9019\u500b\u554f\u984c\u61c9\u8a72\u88ab\u63d0\u51fa\u4f86\u3002 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