{"id":19789,"date":"2018-06-04T10:00:31","date_gmt":"2018-06-04T16:00:31","guid":{"rendered":"https:\/\/askthescientists.com\/?p=19789"},"modified":"2019-12-30T10:19:52","modified_gmt":"2019-12-30T17:19:52","slug":"weight-management","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/weight-management\/","title":{"rendered":"\u4f7f\u7528\u9ad4\u91cd\u7ba1\u7406\u8868\u9054\u6210\u60a8\u7684\u76ee\u6a19"},"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>\u9805\uff1a\u8a2d\u5b9a\u4e00\u500b\u5065\u5eb7\u9ad4\u91cd\u76ee\u6a19<\/strong><\/h2>\n<p>\u6c7a\u5b9a\u76ee\u6a19\u9ad4\u91cd\u4e0d\u662f\u5728\u73a9\u731c\u8b0e\u904a\u6232\uff0c\u6709\u5f88\u591a\u56e0\u7d20\u53ef\u4ee5\u5354\u52a9\u60a8\u8a2d\u5b9a\u6b63\u78ba\u7684\u6578\u5b57\u3002<\/p>\n<p>\u8981\u7b97\u51fa\u5065\u5eb7\u9ad4\u91cd\uff0c\u6700\u5e38\u898b\u7684\u65b9\u6cd5\u662f\u4f7f\u7528\u300c\u8eab\u9ad4\u8cea\u91cf\u6307\u6578\u300d\uff08BMI\uff09\uff0c\u9019\u662f\u4e00\u7a2e\u60a8\u7684\u8eab\u9ad8\u8207\u9ad4\u91cd\u7684\u6bd4\u503c\u3002\u9019\u9700\u8981\u60a8\u81ea\u5df1\u505a\u4e00\u9ede\u8a08\u7b97\uff0c\uff08\u4e5f\u53ef\u4ee5\u4f7f\u7528BMI\u8a08\u7b97\u5668\uff09\u3002\u60a8\u53ef\u4ee5\u5229\u7528\u4ee5\u4e0b\u7684\u516c\u5f0f\u7b97\u51fa\u60a8\u7684BMI\uff1a<\/p>\n<p>\u9ad4\u91cd\uff08\u516c\u65a4\uff09\uff0f\u8eab\u9ad8<sup>2<\/sup>\uff08\u516c\u5c3a\uff09<\/p>\n<p>\u7bc4\u4f8b\uff1a\u5927\u5049\u7684\u9ad4\u91cd84\u516c\u65a4\uff08\u7d04185\u78c5\uff09\uff0c\u8eab\u9ad81.8288\u7c73\uff08\u516d\u544e\uff09\uff1b\u90a3\u9ebc\u4ed6\u7684BMI\u503c\u5c31\u662f25.1\uff0c\u5c6c\u65bc\u8d85\u91cd\u7bc4\u570d\u3002\uff08\u8a08\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\u7bc4\u570d\u572818.5\u523024.9\u4e4b\u9593\uff0c\u9019\u5c31\u662f\u60a8\u7684\u76ee\u6a19\u3002\u9019\u88e1\u6709\u500b\u5716\u8868\u53ef\u4f9d\u60a8\u8eab\u9ad8\u770b\u5230\u5065\u5eb7\u7684\u9ad4\u91cd\u7bc4\u570d\u3002<\/p>\n<p>\u4f46BMI\u4e5f\u4e0d\u4ee3\u8868\u4e00\u5207\uff1b\u9019\u53ea\u662f\u4e00\u500b\u975e\u5e38\u7c21\u55ae\u7684\u8a08\u7b97\uff0c\u800c\u4e14\u672a\u8003\u616e\u4e0d\u540c\u7684\u60c5\u6cc1\u3002<\/p>\n<p>\u60a8\u9084\u53ef\u4ee5\u4f7f\u7528\u91cf\u6e2c\u9ad4\u8102\u7387\u6216\u8170\u570d\uff08\u4ee5\u809a\u81cd\u70ba\u6e96\uff09\u4f86\u6c7a\u5b9a\u60a8\u7684\u7406\u60f3\u9ad4\u91cd\u3002\u5973\u6027\u9ad4\u8102\u7387\u61c9\u4f4e\u65bc31%\uff0c\u7537\u6027\u5247\u61c9\u4f4e\u65bc25%\u3002\u7537\u6027\u8170\u570d\u61c9\u5c0f\u65bc40\u540b\uff08102\u516c\u5206\uff09\u800c\u5973\u6027\u61c9\u5c0f\u65bc35\u540b\uff0888\u516c\u5206\uff09\u3002<\/p>\n<p>\u5982\u679c\u9019\u4e00\u5207\u8b93\u60a8\u982d\u6688\u8166\u8139\uff08\u7b97\u8853\u5f88\u7d2f\u4eba\uff09\uff0c\u4e0d\u59a8\u8207\u60a8\u7684\u91ab\u751f\u3001\u71df\u990a\u5e2b\u6216\u71df\u990a\u5b78\u5bb6\u804a\u804a\uff0c\u4ed6\u5011\u662f\u5f88\u597d\u7684\u8cc7\u6e90\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>2<\/strong><strong>\u9805\uff1a\u8a55\u4f30\u60a8\u7684\u5361\u8def\u91cc\u9700\u6c42<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/understanding-calories\/\">\u5361\u8def\u91cc\u4e26\u4e0d\u53ef\u6015\u4e5f\u4e0d\u795e\u79d8<\/a>\uff0c\u5b83\u5011\u53ea\u662f\u7528\u4f86\u6e2c\u91cf\u98df\u7269\u6240\u542b\u7684\u80fd\u91cf\u7684\u55ae\u4f4d\u3002\u60a8\u9700\u8981\u5361\u8def\u91cc\u4f86\u57f7\u884c\u60a8\u8eab\u9ad4\u7684\u6240\u6709\u529f\u80fd\u3002<\/p>\n<p>\u5927\u90e8\u5206\u60a8\u770b\u5230\u95dc\u65bc\u5361\u8def\u91cc\u7684\u6578\u503c\uff0c\u90fd\u662f\u4ee5\u4e00\u822c\u98f2\u98df\u72c0\u6cc1\u4f86\u8a08\u7b97\uff0c\u5973\u6027\u6bcf\u5929\u61c9\u651d\u53d62,000\u5361\u7684\u71b1\u91cf\uff0c\u7537\u6027\u5247\u70ba2,500\u5361\u3002\u9019\u662f\u4e00\u500b\u5f88\u597d\u7684\u8d77\u9ede\uff0c\u4f46\u5728\u8a55\u4f30\u6bcf\u65e5\u5361\u8def\u91cc\u9700\u6c42\u6642\uff0c\u9084\u9700\u8981\u8003\u91cf\u8a31\u591a\u56e0\u7d20\u3002<\/p>\n<p>\u9ad4\u91cd\u548c\u6d3b\u52d5\u91cf\u53ef\u80fd\u662f\u6700\u5927\u7684\u8003\u91cf\u56e0\u7d20\u3002\u9ad4\u578b\u8f03\u5927\u7684\u4eba\u9700\u8981\u8f03\u591a\u5361\u8def\u91cc\uff0c\u90a3\u662f\u56e0\u70ba\u60a8\u9700\u8981\u66f4\u591a\u7684\u80fd\u91cf\u4f86\u79fb\u52d5\u8f03\u5927\u7684\u9ad4\u91cd\u3002\u5982\u679c\u60a8\u7d93\u5e38\u5fd9\u788c\uff0c\u6216\u60a8\u662f\u904b\u52d5\u54e1\uff0c\u5c31\u9700\u8981\u66f4\u591a\u7684\u71c3\u6599\u4f86\u4f9b\u61c9\u9019\u4e9b\u984d\u5916\u7684\u6d3b\u52d5\u3002<\/p>\n<p>\u5e74\u9f61\u548c\u6027\u5225\u662f\u53e6\u5916\u5169\u500b\u56e0\u7d20\u3002\u5361\u8def\u91cc\u9700\u6c42\u96a8\u8457\u5e74\u9f61\u589e\u9577\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\u65bc\u7537\u6027\u7684\u500b\u982d\u8f03\u9ad8\u5927\uff0c\u4e14\u5177\u6709\u8f03\u9ad8\u7684\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\u3002<\/p>\n<p>BMR\u662f\u60a8\u7684\u8eab\u9ad4\u5728\u4f11\u606f\u6642\u6240\u71c3\u71d2\u7684\u71b1\u91cf\u3002\u5927\u7d04\u4e09\u5206\u4e4b\u4e8c\u7684\u5361\u8def\u91cc\u662f\u4ee5\u9019\u7a2e\u65b9\u5f0f\u6d88\u8017\u7684\u2014\u50c5\u70ba\u4e86\u4fdd\u6301\u8eab\u9ad4\u529f\u80fd\u904b\u4f5c\u826f\u597d\uff0c\u9019\u5c31\u50cf\u514d\u8cbb\u8d08\u54c1\u4e00\u6a23\u3002\u5176\u9918\u7684\u5361\u8def\u91cc\u5247\u56e0\u70ba\u60a8\u5728\u767d\u5929\u6240\u505a\u7684\u6d3b\u52d5\u800c\u88ab\u71c3\u71d2\u6389\u3002<\/p>\n<p>\u6709\u4e00\u4e9b\u8a08\u7b97\u5668\u53ef\u4ee5\u544a\u77e5\u60a8\u7684BMR\u4ee5\u53ca\u60a8\u9700\u8981\u591a\u5c11\u5361\u8def\u91cc\u4f86\u7dad\u6301\u9ad4\u91cd\u3002\u4f46\u7c21\u55ae\u5730\u8aaa\uff0c\u7537\u6027\u662f2,500\u5927\u5361\u5de6\u53f3\uff0c\u5973\u6027\u5247\u5927\u7d04\u662f2,000\u5927\u5361\u3002<\/p>\n<p>\u8acb\u4f7f\u7528\u4e0a\u8ff0\u8cc7\u6599\u4f5c\u70ba\u7dad\u6301\u5065\u5eb7\u9ad4\u91cd\u7684\u8d77\u9ede\u3002\u5982\u679c\u60a8\u7684\u6d3b\u52d5\u91cf\u6216\u9ad4\u578b\u8f03\u5927\uff0c\u6216\u6709\u5176\u4ed6\u5065\u5eb7\u65b9\u9762\u7684\u8003\u91cf\uff0c\u53ef\u81ea\u884c\u8abf\u6574\u60a8\u7684\u9700\u6c42\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>3<\/strong><strong>\u9805\uff1a\u8a2d\u8a08\u98f2\u98df\u4ee5\u9054\u6210<\/strong><strong>\u9ad4\u91cd\u7ba1\u7406<\/strong><strong>\u76ee\u6a19<\/strong><\/h2>\n<p>\u60a8\u77e5\u9053\u60a8\u7684\u8eab\u9ad4\u9700\u8981\u591a\u5c11\u71c3\u6599\uff08\u5361\u8def\u91cc\uff09\uff0c\u4f46\u8a08\u7b97\u5361\u8def\u91cc\u53ea\u662f\u898f\u5283\u5b8c\u7f8e\u9ad4\u91cd\u7ba1\u7406\u98f2\u98df\u7684\u4e00\u90e8\u5206\u3002<\/p>\n<p>\u60a8\u6240\u9078\u64c7\u4f86\u651d\u53d6\u5361\u8def\u91cc\u7684\u98df\u7269\u6709\u5f88\u5927\u7684\u5dee\u5225\u3002<a href=\"https:\/\/askthescientists.com\/zh-hant\/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\u500b\u6703\u8b93\u60a8\u5145\u6eff\u7e96\u7dad\u7d20\u3001\u6301\u4e45\u7684\u80fd\u91cf\u548c\u5fae\u91cf\u71df\u990a\u7d20\uff0c\u800c\u542b\u7cd6\u96f6\u98df\u5247\u662f\u6c92\u6709\u71df\u990a\u7684\u80fd\u91cf\uff0c\u6703\u8b93\u4eba\u8fc5\u901f\u75b2\u52de\u3002<\/p>\n<p>\u6b63\u5982\u5176\u4ed6\u5065\u5eb7\u98f2\u98df\u4e00\u6a23\uff0c\u60a8\u61c9\u8a72\u651d\u53d6<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/macronutrients\/\">\u5747\u8861\u800c\u5145\u8db3\u7684\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u5065\u5eb7\u8102\u80aa\u7b49\u71df\u990a\u7d20<\/a>\u3002\u8acb\u5118\u91cf\u591a\u5403\u6c34\u679c\u3001\u852c\u83dc\u3001\u5168\u7a40\u7269\u3001\u7cbe\u76ca\u86cb\u767d\u8cea\u3001\u690d\u7269\u6027\u8102\u80aa\u548c\u9ad8\u7e96\u98df\u7269\u3002<\/p>\n<p>\u86cb\u767d\u8cea\uff08<a href=\"https:\/\/askthescientists.com\/zh-hant\/breakfast\/\">\u5c24\u5176\u5728\u65e9\u6668<\/a>\uff09\u548c\u7e96\u7dad\u7d20\u5c24\u5176\u91cd\u8981\u3002\u4eba\u9ad4\u53ea\u6703\u5438\u6536\u7e96\u7dad\u7d20\u4e4b\u4e2d\u4e00\u534a\u7684\u5361\u8def\u91cc\uff0c\u5b83\u53ef\u4ee5\u8b93\u60a8\u6709\u66f4\u9577\u6642\u9593\u7684\u98fd\u8db3\u611f\u3002\u53e6\u5916\uff0c\u4e5f\u4e0d\u8981\u5fd8\u8a18\u559d\u5927\u91cf\u7684\u6c34\u3002<\/p>\n<p>\u4efb\u4f55\u98f2\u98df\u90fd\u61c9\u8a72\u70ba\u60a8\u5efa\u69cb\u7dad\u751f\u7d20\u3001\u7926\u7269\u8cea\u548c<a href=\"https:\/\/askthescientists.com\/zh-hant\/phytonutrients\/\">\u6709\u76ca\u690d\u7269\u5316\u5408\u7269<\/a>\u7684\u57fa\u790e\u3002\u9019\u662f\u8b93\u8eab\u9ad4\u7372\u5f97\u6240\u9700\u8981\u71df\u990a\u7d20\u7684\u958b\u7aef\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>4<\/strong><strong>\u9805\uff1a<\/strong><strong>\u6aa2\u9a57<\/strong><strong>\u60a8\u671f\u5f85\u7684\u904b\u52d5\u6210\u679c<\/strong><\/h2>\n<p>\u6700\u597d\u7684\u935b\u7149\u8a08\u5283\u61c9\u8a72\u662f\u60a8\u505a\u5f97\u5230\u7684\u8a08\u5283\uff1b\u96d6\u7136\u5927\u5bb6\u90fd\u9019\u6a23\u8aaa\uff0c\u4f46\u4e8b\u5be6\u4e5f\u662f\u5982\u6b64\uff08\u5c0d\u65bc\u60a8\u7684\u98f2\u98df\u4e5f\u662f\u4e00\u6a23\uff09\u3002\u60a8\u7d55\u5c0d\u4e0d\u80fd\u72af\u4e0b\u5217\u5e38\u898b\u7684\u932f\u8aa4\uff1a<\/p>\n<ul>\n<li>\u5f9e\u4e0d\u5207\u5be6\u969b\u7684\u9ad8\u5f37\u5ea6\u958b\u59cb<\/li>\n<li>\u5f37\u8feb\u81ea\u5df1\u5f9e\u4e8b\u60a8\u8a0e\u53ad\u7684\u6d3b\u52d5<\/li>\n<li>\u671f\u5f85\u80fd\u7acb\u7aff\u898b\u5f71<\/li>\n<\/ul>\n<p>\u8acb\u5c0d<a href=\"https:\/\/askthescientists.com\/zh-hant\/fitness-quiz\/\">\u81ea\u5df1\u7684\u5065\u5eb7\u7a0b\u5ea6<\/a>\u8aa0\u5be6\u4e00\u9ede\uff0c\u9019\u80fd\u8b93\u60a8\u907f\u514d\u4e00\u8d77\u6b65\u5c31\u592a\u8271\u96e3\u3002\u771f\u7684\u4e0d\u8981\u9084\u6c92\u5b78\u6703\u8d70\u8def\u5c31\u958b\u59cb\u8dd1\u6b65\u3002\u56e0\u6b64\uff0c\u8acb\u5148\u8861\u91cf\u60a8\u7684\u72c0\u6cc1\uff0c\u518d\u5411\u60a8\u7684\u76ee\u6a19\u9081\u9032\uff1b\u60a8\u9700\u8981\u4e00\u6b65\u6b65\u6162\u6162\u4f86\uff0c\u56e0\u70ba\u6539\u5584\u5065\u5eb7\u4e0d\u662f\u4e00\u4e00\u8e74\u53ef\u5e7e\u7684\u3002<\/p>\n<p>\u8a18\u4e0b\u60a8\u559c\u6b61\u7684\u5065\u5eb7\u6d3b\u52d5\u5c0d\u65bc\u990a\u6210\u6709\u6548\u7684\u935b\u7149\u7fd2\u6163\u975e\u5e38\u91cd\u8981\u3002\u5982\u679c\u89ba\u5f97\u8dd1\u6b65\u5f88\u7121\u804a\uff0c\u5c31\u4e0d\u8981\u8dd1\u6b65\uff0c\u4e5f\u8a31\u60a8\u6253\u7403\u6703\u66f4\u597d\u3002\u5148\u641e\u6e05\u695a\u60a8\u559c\u6b61\u505a\u4ec0\u9ebc\uff0c\u5c31\u80fd\u8b93\u60a8\u5c0d\u935b\u7149\u611f\u5230\u671f\u5f85\uff0c\u800c\u975e\u5fc3\u751f\u6050\u61fc\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u4e5f\u8981\u9069\u7576\u8a2d\u5b9a\u671f\u5f85\u7684\u6210\u679c\u3002\u53bb\u4e00\u6b21\u5065\u8eab\u623f\u4e0d\u6703\u99ac\u4e0a\u91cd\u5851\u60a8\u7684\u9ad4\u614b\u6216\u6539\u5584\u60a8\u7684\u5065\u5eb7\uff0c\u9019\u662f\u4e00\u500b\u904e\u7a0b\u3002\u60a8\u5fc5\u9808\u71c3\u71d23,500\u5927\u5361\u4f86\u6d88\u9664\u4e00\u78c5\u7684\u8102\u80aa\u3002\u5408\u7406\u7684\u76ee\u6a19\u662f\u6bcf\u5929\u6bd4\u524d\u4e00\u5929\u591a\u6d88\u8017500\u5927\u5361\u7684\u71b1\u91cf\uff0c\u9019\u6a23\u4e00\u4f86\u5c31\u6709\u6a5f\u6703\u6bcf\u9031\u6e1b\u6389\u4e00\u78c5\u3002<\/p>\n<p>\u8acb\u8a18\u4f4f\uff0c\u904b\u52d5\u53ea\u662f\u6574\u500b\u8a08\u756b\u7684\u4e00\u90e8\u5206\uff0c\u60a8\u4e0d\u80fd\u53ea\u904b\u52d5\u800c\u4e0d\u6539\u6b63\u98f2\u98df\u7fd2\u6163\u3002\u6240\u4ee5\uff0c\u60a8\u9700\u8981\u5c07\u9019\u5169\u8005\u90fd\u4f5c\u70ba\u60a8\u9ad4\u91cd\u7ba1\u7406\u8a08\u5283\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>\u9805\uff1a\u64ec\u8a02\u60a8\u7684\u935b\u7149\u8a08\u5283<\/strong><\/h2>\n<p>\u60a8\u77e5\u9053\u81ea\u5df1\u559c\u6b61\u4ec0\u9ebc\uff0c\u4e5f\u6709\u4e86\u5408\u7406\u7684\u671f\u5f85\uff0c\u73fe\u5728\u662f\u8a02\u8a08\u5283\u7684\u6642\u5019\u4e86\u3002<\/p>\n<p>\u8acb\u9078\u64c7\u60a8\u559c\u6b61\u7684\u6d3b\u52d5\uff0c\u4e26\u7b97\u51fa\u60a8\u6703\u71c3\u71d2\u591a\u5c11\u5361\u8def\u91cc\uff0c\u7136\u5f8c\u8a08\u7b97\u4e00\u5929\u9700\u8981\u904b\u52d5\u591a\u5c11\u5206\u9418\u4f86\u9054\u5230\u76ee\u6a19\u3002\u60a8\u53ef\u4ee5\u4e0a\u7db2\u627e\u5230\u9019\u4e9b\u4f30\u7b97\u8cc7\u6599\u6216\u4f7f\u7528\u904b\u52d5\u8a18\u9304APP\u3002<\/p>\n<p>\u7136\u5f8c\u5728\u60a8\u7684\u65e5\u7a0b\u8868\u4e2d\u5b9a\u4e0b\u6642\u9593\u3002\u8acb\u9069\u6642\u8b8a\u63db\u6d3b\u52d5\uff0c\u4ee5\u907f\u514d\u611f\u5230\u53ad\u5026\u6216\u8b93\u8eab\u9ad4\u67d0\u4e9b\u90e8\u4f4d\u904e\u5ea6\u767c\u9054\u3002\u7406\u60f3\u60c5\u6cc1\u4e0b\uff0c\u60a8\u6bcf\u9031\u81f3\u5c11\u61c9\u935b\u7149150\u5206\u9418\uff0c\u800c\u6700\u7c21\u55ae\u7684\u65b9\u6cd5\u662f\u5c07\u5176\u5206\u6210\u4e94\u500b30\u5206\u9418\u7684\u935b\u7149\u3002<\/p>\n<h2><strong>\u7b2c<\/strong><strong>6<\/strong><strong>\u9805\uff1a\u958b\u59cb\u884c\u52d5<\/strong><\/h2>\n<p>\u9019\u662f\u5beb\u8d77\u4f86\u6700\u7c21\u55ae\u4f46\u505a\u8d77\u4f86\u537b\u6700\u96e3\u7684\u4e00\u9805\u3002\u9019\u4e5f\u662f\u6240\u6709\u9ad4\u91cd\u7ba1\u7406\u8a08\u5283\u4e2d\u6700\u91cd\u8981\u7684\u90e8\u5206\u3002<\/p>\n<p>\u958b\u59cb\u884c\u52d5\u5427\uff01<\/p>\n<p>\u641e\u61c2\u60a8\u7684\u5361\u8def\u91cc\u9700\u6c42\u56fa\u7136\u5f88\u68d2\uff0c\u898f\u5283\u5b8c\u7f8e\u7684\u98f2\u98df\u548c\u935b\u7149\u8a08\u5283\u4e5f\u5f88\u91cd\u8981\u3002\u9010\u9805\u5b8c\u6210\u9ad4\u91cd\u7ba1\u7406\u8868\u7684\u9805\u76ee\u96d6\u7136\u80fd\u8b93\u4eba\u8e8a\u8e87\u6eff\u5fd7\uff0c\u4f46\u662f\u60a8\u9700\u8981\u8eab\u9ad4\u529b\u884c\uff0c\u4e26\u4e14\u6301\u4e4b\u4ee5\u6046\uff0c\u624d\u80fd\u9054\u5230\u60a8\u7684\u9ad4\u91cd\u7ba1\u7406\u76ee\u6a19\u3002<\/p>\n<p>\u73fe\u5728\uff0c\u8acb\u5c07\u60a8\u7684\u8a08\u5283\u4ed8\u8af8\u884c\u52d5\uff0c\u958b\u59cb\u5be6\u884c\u5427\uff01\u8acb\u8a18\u5f97\u60a8\u771f\u6b63\u8981\u505a\u7684\u662f\u4e00\u6b65\u4e00\u6b65\u53bb\u505a\u4e26\u5805\u6301\u5230\u5e95\u2014\u800c\u4e0d\u662f\u8981\u505a\u5f97\u5341\u5168\u5341\u7f8e\u3002\u60a8\u4e5f\u8a31\u6703\u6709\u9ad8\u5cf0\u8207\u4f4e\u8c37\uff0c\u4f46\u91cd\u9ede\u662f\u8981\u671d\u8457\u9ad4\u91cd\u7ba1\u7406\u7684\u76ee\u6a19\u7e7c\u7e8c\u524d\u9032\uff01<\/p>\n<p>\u4e00\u500b\u7c21\u55ae\u7684\u4f5c\u6cd5\u662f\uff0c\u5728\u4e00\u9031\u5927\u90e8\u5206\u6642\u9593\u88e1\u90fd\u80fd\u5be6\u969b\u9075\u884c\u2014\u63a7\u5236\u98f2\u98df\u548c\u935b\u7149\u8eab\u9ad4\u3002<\/p>\n<div  class='togglecontainer av-1bntjjh-99a335a58bc95a3a9d69e59c6e695587  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-jvplkd-b45ae1e1052a41060030f264932edd63'  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=\"\u53c3\u8003\u8cc7\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u8cc7\u6599\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u8cc7\u6599\">\u53c3\u8003\u8cc7\u6599<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\u6e1b\u8f15\u60a8\u8ca0\u64d4\u7684\u6642\u5019\u4e86\u3002\u60a8\u4e5f\u77e5\u9053\u8d85\u91cd\u7684\u8ca0\u8377\u5c0d\u8eab\u9ad4\u4e0d\u597d\uff0c\u4f46\u8981\u4fdd\u6301\u5065\u5eb7\u7684\u9ad4\u91cd\uff0c\u8aaa\u4f86\u5bb9\u6613\u505a\u4f86\u96e3\u3002\u9019\u500b\u9ad4\u91cd\u7ba1\u7406\u8868\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5c08\u6ce8\u65bc\u80fd\u767c\u751f\u6548\u679c\u7684\u6d3b\u52d5\u4e0a\u3002\u73fe\u5728\u5c31\u4f86\u770b\u770b\u9019\u4e9b\u9805\u76ee\uff0c\u4e26\u84c4\u7a4d\u52d5\u529b\u4f86\u5be6\u73fe\u9ad4\u91cd\u7ba1\u7406\u76ee\u6a19\u5427\uff01 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