{"id":75734,"date":"2025-08-07T09:03:32","date_gmt":"2025-08-07T15:03:32","guid":{"rendered":"https:\/\/askthescientists.com\/?p=75734"},"modified":"2026-06-09T13:34:57","modified_gmt":"2026-06-09T19:34:57","slug":"maintaining-muscle-mass","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/maintaining-muscle-mass\/","title":{"rendered":"\u6e1b\u91cd\u540c\u6642\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>\u6e1b\u91cd\u5f88\u5c11\u662f\u4e00\u689d\u7b46\u76f4\u7684\u76f4\u7dda\u3002\u9014\u4e2d\u6700\u5927\u7684\u6311\u6230\u4e4b\u4e00\u662f\u5728\u6e1b\u8102\u7684\u540c\u6642\u5931\u53bb\u808c\u8089\u91cf\u3002\u4e0d\u7d93\u610f\u7684\u808c\u8089\u6d41\u5931\u6703\u5c0e\u81f4\u4ee3\u8b1d\u8b8a\u6162\u3001\u529b\u91cf\u4e0b\u964d\u3001\u808c\u819a\u9b06\u5f1b\u6216\u7f3a\u4e4f\u7dda\u689d\uff0c\u751a\u81f3\u5c0e\u81f4\u9577\u671f\u5065\u5eb7\u98a8\u96aa\u3002<\/p>\n<p>\u5728\u6e1b\u91cd\u7684\u540c\u6642\u4fdd\u6301\u808c\u8089\u91cf\u7684\u6700\u4f73\u7b56\u7565\u662f\u63a1\u7528\u5065\u5eb7\u3001\u5747\u8861\u7684\u65b9\u6cd5\uff0c\u5728\u652f\u6301\u6e1b\u5c11\u8102\u80aa\u7684\u540c\u6642\u4fdd\u7559\u7626\u808c\u8089\u3002\u900f\u904e\u9069\u7576\u7684\u71df\u990a\u54c1\u548c\u904b\u52d5\u642d\u914d\uff0c\u60a8\u53ef\u4ee5\u7372\u5f97\u6301\u4e45\u7684\u6210\u679c\uff0c\u800c\u4e0d\u518d\u662f\u9ad4\u91cd\u79e4\u4e0a\u6578\u5b57\u7684\u8b8a\u5316\u3002<\/p>\n<h2>\u77ad\u89e3\u5065\u5eb7\u7684\u6e1b\u91cd<\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/health-weight-loss\/\">\u5065\u5eb7\u6e1b\u91cd<\/a>\u9700\u8981\u8010\u5fc3\u548c\u52aa\u529b\u3002\u5176\u4e2d\u4e00\u500b\u76ee\u6a19\u662f\u6e1b\u8102\u7684\u540c\u6642\u76e1\u91cf\u4fdd\u7559\u808c\u8089\u91cf\u3002\u9019\u8868\u793a\u60a8\u7684\u9032\u6b65\u4e0d\u50c5\u50c5\u662f\u9ad4\u91cd\u7684\u6578\u5b57\uff0c\u66f4\u8981\u8003\u616e\u60a8\u7684\u8eab\u9ad4\u7d44\u6210\u3002<\/p>\n<p>\u8eab\u9ad4\u7d44\u6210\u6307\u7684\u662f\u7626\u9ad4\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\u5132\u5b58\u8102\u80aa\uff09\u7684\u767e\u5206\u6bd4\u3002\u60a8\u65e5\u5e38\u4f7f\u7528\u7684\u78c5\u79e4\u53ef\u4ee5\u6e2c\u91cf\u60a8\u7684\u7e3d\u9ad4\u91cd\uff0c\u4f46\u7121\u6cd5\u544a\u8a34\u60a8\u9ad4\u91cd\u4e2d\u6709\u591a\u5c11\u662f\u808c\u8089\u6216\u8102\u80aa\u3002<\/p>\n<p>\u4f8b\u5982\uff0c\u60a8\u5728\u9ad4\u91cd\u79e4\u4e0a\u53ef\u80fd\u6e1b\u8f15\u4e86\u4e94\u78c5\uff0c\u4f46\u5982\u679c\u5176\u4e2d\u4e09\u78c5\u662f\u808c\u8089\uff0c\u90a3\u5c31\u4e0d\u662f\u7406\u60f3\u7684\u6e1b\u91cd\u65b9\u5f0f\uff1b\u53c8\u6216\u8005\u60a8\u7684\u9ad4\u91cd\u79e4\u4e0a\u7684\u6578\u5b57\u6c92\u6709\u8b8a\u5316\uff0c\u4f46\u60a8\u7684\u8863\u670d\u7a7f\u8d77\u4f86\u66f4\u5408\u8eab\uff0c\u56e0\u70ba\u60a8\u6e1b\u5c11\u4e86\u8102\u80aa\u4e26\u589e\u52a0\u4e86\u808c\u8089\u3002<\/p>\n<p>\u8207\u5176\u7e3d\u662f\u4e0a\u79e4\uff0c\u4e0d\u5982\u8bd5\u7740\u900f\u904e\u4ee5\u4e0b\u65b9\u5f0f\u4f86\u8861\u91cf\u60a8\u7684\u9032\u5c55\uff1a<\/p>\n<ul>\n<li>\u7167\u7247\u8a18\u9304<\/li>\n<li>\u6e2c\u91cf\u5c3a\u5bf8\uff08\u8170\u570d\u3001\u81c0\u570d\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\u9ad4\u7d44\u6210\u6e2c\u8a66\uff08\u751f\u7269\u96fb\u963b\u6297\u3001\u975c\u6c34\u7a31\u91cd\u3001Bod Pod\u3001DEXA\uff09\uff1b<em>\u8acb\u6ce8\u610f\uff0c\u9019\u4e9b\u6e2c\u8a66\u80fd\u63d0\u4f9b\u66f4\u8a73\u7d30\u7684\u4fe1\u606f\uff0c\u4f46\u9700\u8981\u652f\u4ed8\u8cbb\u7528<\/em><\/li>\n<\/ul>\n<p>\u5c08\u6ce8\u65bc\u60a8\u7684\u8eab\u9ad4\u7d44\u6210\u6709\u52a9\u65bc\u5be6\u73fe\u76ee\u6a19\u7684\u540c\u6642\u7dad\u6301\u6574\u9ad4\u5065\u5eb7\u3002<\/p>\n<h2>\u6e1b\u91cd\u671f\u9593\u7684\u808c\u8089\u6d41\u5931<\/h2>\n<p>\u8a31\u591a\u4eba\u8a8d\u70ba\u6e1b\u91cd\u53ea\u662f\u6e1b\u5c11\u71b1\u91cf\u651d\u53d6\uff0c\u4f46\u5be6\u969b\u4e0a\u9060\u6bd4\u9019\u8907\u96dc\u3002\u96d6\u7136<a href=\"https:\/\/askthescientists.com\/diet-types\/\">\u71b1\u91cf\u8d64\u5b57<\/a>\u5c0d\u65bc\u6e1b\u80a5\u4f86\u8aaa\u662f\u5fc5\u8981\u689d\u4ef6\uff0c\u4f46\u5982\u679c\u8655\u7406\u4e0d\u7576\uff0c\u4e5f\u6703\u5c0e\u81f4\u808c\u8089\u6d41\u5931\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\uff0c\u808c\u8089\u6d41\u5931\u4e26\u975e\u4e0d\u53ef\u907f\u514d\u3002\u901a\u904e\u4e86\u89e3\u5f71\u97ff\u808c\u8089\u4fdd\u7559\u7684\u95dc\u9375\u56e0\u7d20\u2014\u2014\u5982\u86cb\u767d\u8cea\u651d\u5165\u3001\u808c\u529b\u8a13\u7df4\u3001\u6d88\u5316\u548c\u5fae\u91cf\u71df\u990a\u7d20\uff09\u2014\u2014\u60a8\u53ef\u4ee5\u6700\u5927\u9650\u5ea6\u5730\u6e1b\u5c11\u808c\u8089\u6d41\u5931\uff0c\u4e26\u5c08\u6ce8\u65bc\u6e1b\u5c11\u8102\u80aa\u4e26\u53ca\u4fdd\u7559\u7626\u9ad4\u91cd\u3002<\/p>\n<h3>\u86cb\u767d\u8cea\u548c\u6c28\u57fa\u9178<\/h3>\n<p><a href=\"https:\/\/askthescientists.com\/qa\/protein\/\">\u808c\u8089\u7d44\u7e54\u4e3b\u8981\u7531\u86cb\u767d\u8cea\u7d44\u6210\uff0c\u800c\u86cb\u767d\u8cea\u53c8\u7531\u6c28\u57fa\u9178\u7d44\u6210\u3002<\/a>\u5728\u6e1b\u91cd\u671f\u9593\u71b1\u91cf\u8d64\u5b57\u6642\uff0c\u651d\u53d6\u8db3\u5920\u7684\u9019\u4e9b\u71df\u990a\u7d20\u5c0d\u4fdd\u6301\u808c\u8089\u8cea\u91cf\u975e\u5e38\u91cd\u8981\u3002<\/p>\n<p>\u7576\u60a8\u7684\u8eab\u9ad4\u7121\u6cd5\u5f9e\u98df\u7269\u4e2d\u7372\u5f97\u8db3\u5920\u7684\u80fd\u91cf\u6642\uff0c\u5b83\u53ef\u80fd\u6703\u958b\u59cb\u5206\u89e3\u808c\u8089\u4ee5\u7372\u53d6\u80fd\u91cf\u3002\u9069\u91cf\u7684\u86cb\u767d\u8cea\u651d\u5165\u6709\u52a9\u65bc\u4fdd\u8b77\u808c\u8089\u7d44\u7e54\u4e26\u4fc3\u9032\u4fee\u5fa9\u3002<\/p>\n<p>\u5fc5\u9700\u6c28\u57fa\u9178\uff08\u5c24\u5176\u662f\u4eae\u6c28\u9178\uff09\u5728\u89f8\u767c\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\uff08\u5efa\u7acb\u548c\u4fee\u5fa9\u808c\u8089\u7d44\u7e54\u7684\u904e\u7a0b\uff09\u4e2d\u626e\u6f14\u95dc\u9375\u71df\u990a\u89d2\u8272\u3002\u5982\u679c\u7f3a\u4e4f\u9019\u4e9b\u6c28\u57fa\u9178\uff0c\u5373\u4f7f\u6709\u898f\u5f8b\u904b\u52d5\uff0c\u60a8\u7684\u8eab\u9ad4\u4e5f\u7121\u6cd5\u6709\u6548\u5730\u7dad\u6301\u6216\u91cd\u5efa\u808c\u8089\u3002<\/p>\n<p>\u70ba\u4e86\u652f\u6301\u808c\u8089\u4fdd\u7559\uff1a<\/p>\n<ul>\n<li>\u9078\u64c7\u542b\u6709\u6240\u6709\u5fc5\u9700\u6c28\u57fa\u9178\u7684\u512a\u8cea\u86cb\u767d\u8cea\u4f86\u6e90\uff08\u5982\u4e73\u88fd\u54c1\u3001\u96de\u86cb\u3001\u5927\u8c46\u6216\u86cb\u767d\u6df7\u5408\u7269\uff09<\/li>\n<li>\u5c07\u86cb\u767d\u8cea\u651d\u5165\u91cf\u5747\u52fb\u5206\u914d\u5728\u6bcf\u4e00\u9910\u4e2d\u2014\u2014\u6bcf 3 \u5230 4 \u5c0f\u6642\u651d\u53d6\u4e00\u6b21\u2014\u2014\u4ee5\u4fdd\u6301\u808c\u8089\u751f\u9577\u904e\u7a0b\u5168\u5929\u6d3b\u8e8d<\/li>\n<li>\u5982\u679c\u60a8\u7121\u6cd5\u900f\u904e\u98f2\u98df\u6eff\u8db3\u86cb\u767d\u8cea\u9700\u6c42\uff0c\u53ef\u4ee5\u8003\u616e\u86cb\u767d\u8cea\u88dc\u5145\u54c1<\/li>\n<\/ul>\n<p>\u86cb\u767d\u8cea\u548c\u6c28\u57fa\u9178\u662f\u60a8\u5728\u6e1b\u91cd\u671f\u9593\u808c\u8089\u7684\u6700\u4f73\u9632\u79a6\uff0c\u6709\u52a9\u65bc\u60a8\u5728\u6e1b\u8102\u7684\u540c\u6642\u4fdd\u6301\u5f37\u58ef\u548c\u7dca\u5be6\u7684\u9ad4\u614b\u3002<\/p>\n<h3>\u808c\u529b\u8a13\u7df4<\/h3>\n<p>\u7576\u60a8\u651d\u53d6\u7684\u71b1\u91cf\u4f4e\u65bc\u60a8\u7684\u80fd\u91cf\u6d88\u8017\u6642\uff0c\u60a8\u7684\u8eab\u9ad4\u6703\u5f9e\u4efb\u4f55\u5730\u65b9\u5c0b\u627e\u80fd\u91cf\u3002\u5982\u679c\u6c92\u6709\u660e\u78ba\u7684\u65b9\u5f0f\u4f86\u7dad\u6301\u808c\u8089\u91cf\uff0c\u808c\u8089\u53ef\u80fd\u6703\u958b\u59cb\u5206\u89e3\u3002\u900f\u904e<a href=\"https:\/\/askthescientists.com\/reasons-to-exercise\/\">\u904b\u52d5<\/a>\u4f86\u5e73\u8861\u60a8\u7684\u6e1b\u91cd\u2014\u2014\u5c24\u5176\u662f\u808c\u529b\u8a13\u7df4\u2014\u2014\u53ef\u5e6b\u52a9\u4fdd\u7559\u808c\u8089\u91cf\u4e26\u652f\u6301\u5065\u5eb7\u7684\u65b0\u9673\u4ee3\u8b1d\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/strength-vs-cardio\/\">\u6297\u963b\u8a13\u7df4<\/a>\u662f\u7dad\u6301\u808c\u8089\u7684\u91cd\u8981\u5de5\u5177\u3002\u9019\u5305\u62ec\u4efb\u4f55\u8b93\u60a8\u7684\u808c\u8089\u5c0d\u5916\u90e8\u963b\u529b\u6536\u7e2e\u7684\u904b\u52d5\uff0c\u4f8b\u5982\uff1a<\/p>\n<ul>\n<li>\u81ea\u7531\u91cd\u91cf\uff08\u5982\u555e\u9234\u6216\u69d3\u9234\uff09<\/li>\n<li>\u963b\u529b\u5e36<\/li>\n<li>\u9ad4\u91cd\u8a13\u7df4\uff08\u4fef\u81e5\u6490\u3001\u6df1\u8e72\uff09<\/li>\n<li>\u529b\u91cf\u8a13\u7df4\u5668\u68b0<\/li>\n<li>\u6c34\u963b\u6216\u61f8\u540a\u8a13\u7df4<\/li>\n<\/ul>\n<p>\u6b32\u7372\u5f97\u6700\u5927\u76ca\u8655\uff1a<\/p>\n<ul>\n<li>\u9010\u6f38\u589e\u52a0\u91cd\u91cf\u6216\u963b\u529b<\/li>\n<li>\u6bcf\u9031 2-4 \u6b21\u904b\u52d5<\/li>\n<li>\u512a\u5148\u9078\u64c7\u80fd\u935b\u934a\u591a\u500b\u808c\u8089\u7fa4\u7684\u8907\u5408\u52d5\u4f5c\u3002<\/li>\n<\/ul>\n<p>\u808c\u529b\u8a13\u7df4\u4e0d\u50c5\u50c5\u662f\u70ba\u4e86\u64c1\u6709\u5065\u7f8e\u7684\u9ad4\u614b\uff0c\u66f4\u662f\u70ba\u4e86\u4fdd\u6301\u5f37\u58ef\u3001\u5065\u5eb7\u548c\u6d3b\u8e8d\u7684\u65b0\u9673\u4ee3\u8b1d\u3002<\/p>\n<h3>\u6d88\u5316\u5065\u5eb7\u548c\u71df\u990a\u5438\u6536<\/h3>\n<p>\u60a8\u7684\u8eab\u9ad4\u9700\u8981\u6709\u6548\u5730\u63d0\u53d6\u548c\u4f7f\u7528\u71df\u990a\u7d20\u2014\u2014\u5c24\u5176\u662f\u86cb\u767d\u8cea\u3001\u6c28\u57fa\u9178\u3001\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u2014\u2014\u4ee5\u652f\u6301\u808c\u8089\u4fee\u5fa9\u548c\u751f\u9577\u3002<\/p>\n<p>\u5982\u679c\u60a8\u7684<a href=\"https:\/\/askthescientists.com\/digestive-enzymes\/\">\u6d88\u5316<\/a>\u529f\u80fd\u53d7\u640d\uff08\u7531\u65bc\u8178\u9053\u5065\u5eb7\u4e0d\u4f73\u3001\u7e96\u7dad\u651d\u5165\u4e0d\u8db3\u6216\u80c3\u8178\u4e0d\u9069\uff09\uff0c\u5373\u4f7f\u60a8\u98f2\u98df\u826f\u597d\uff0c\u4e5f\u53ef\u80fd\u7121\u6cd5\u5438\u6536\u8db3\u5920\u7684\u9019\u4e9b\u5fc5\u8981\u71df\u990a\u7d20\u3002\u4e0d\u826f\u98f2\u98df\u53ef\u80fd\u5c0e\u81f4\u71df\u990a\u7f3a\u4e4f\u3001\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u6e1b\u5c11\uff0c\u6700\u7d42\u5c0e\u81f4\u6e1b\u91cd\u671f\u9593\u66f4\u56b4\u91cd\u7684\u808c\u8089\u6d41\u5931\u3002<\/p>\n<h3>\u5fae\u91cf\u71df\u990a\u7d20\u548c\u88dc\u5145\u54c1<\/h3>\n<p>\u96d6\u7136\u86cb\u767d\u8cea\u548c\u6297\u963b\u8a13\u7df4\u662f\u4e3b\u8981\u7684\u63a8\u52d5\u56e0\u7d20\uff0c\u4f46\u5fae\u91cf\u71df\u990a\u7d20\u4e5f\u6709\u52a9\u65bc\u8eab\u9ad4\u9054\u5230\u6700\u4f73\u72c0\u614b\uff0c\u78ba\u4fdd\u808c\u8089\u7dad\u8b77\u80fd\u5920\u6709\u6548\u9032\u884c\u3002\u4e0d\u540c\u7684<a href=\"https:\/\/askthescientists.com\/hardest-working-vitamins\/\">\u7dad\u751f\u7d20<\/a>\u548c\u7926\u7269\u8cea\u80fd\u652f\u6301\u808c\u8089\u529f\u80fd\u548c\u4fee\u5fa9\u3002\u4f8b\u5982\uff1a<\/p>\n<ul>\n<li>\u9382\u53c3\u8207\u808c\u8089\u6536\u7e2e\u548c\u4fee\u5fa9<\/li>\n<li>\u7dad\u751f\u7d20 D \u652f\u6301\u808c\u8089\u5f37\u5ea6<\/li>\n<li>\u9223\u5c0d\u808c\u8089\u6536\u7e2e\u548c\u9aa8\u9abc\u5065\u5eb7\u81f3\u95dc\u91cd\u8981<\/li>\n<li>\u92c5\u5728\u7d44\u7e54\u4fee\u5fa9\u548c\u8377\u723e\u8499\uff08\u5982\u776a\u916e\uff09\u7684\u7522\u751f\u4e2d\u8d77\u91cd\u8981\u4f5c\u7528<\/li>\n<\/ul>\n<p>\u7576\u60a8\u651d\u53d6\u8f03\u5c11\u98df\u7269\u6642\uff0c\u60a8\u66f4\u5bb9\u6613\u7f3a\u4e4f\u5fc5\u8981\u7684\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u3002\u71df\u990a\u4e0d\u826f\u6703\u5f71\u97ff\u80fd\u91cf\u7522\u751f\u3001\u808c\u8089\u6062\u5fa9\u548c\u514d\u75ab\u529f\u80fd\uff0c\u800c\u9019\u4e9b\u5728\u6e1b\u91cd\u671f\u9593\u90fd\u662f\u81f3\u95dc\u91cd\u8981\u3002<\/p>\n<p>\u7576\u60a8\u7684\u5fae\u91cf\u71df\u990a\u7d20\u651d\u53d6\u4e0d\u8db3\u6642\uff0c\u88dc\u5145\u54c1\u53ef\u4ee5\u586b\u88dc\u71df\u990a\u7f3a\u53e3\u3002\u9ad8\u54c1\u8cea\u7684\u7d9c\u5408\u7dad\u751f\u7d20\u53ef\u4ee5\u4f5c\u70ba\u71df\u990a\u7684\u201d\u4fdd\u96aa\u201d \u3002\u6839\u64da\u60a8\u7684\u9700\u6c42\uff0c\u7279\u5b9a\u7684\u88dc\u5145\u54c1\u5982\u7dad\u751f\u7d20 D\u3001\u9382\u6216\u5967\u7c73\u52a0-3\u90fd\u5c0d\u60a8\u6709\u76ca\u3002\u4f46\u5b83\u5011\u7121\u6cd5\u5f4c\u88dc\u904e\u91cf\u6216\u4e0d\u5065\u5eb7\u7684\u98f2\u98df\u3002<\/p>\n<h2>\u61c9\u907f\u514d\u7684\u6e1b\u91cd\u9677\u9631<\/h2>\n<p>\u6709\u4e9b\u6e1b\u91cd\u7ba1\u7406\u7b56\u7565\u807d\u8d77\u4f86\u597d\u5f97\u4ee4\u4eba\u96e3\u4ee5\u7f6e\u4fe1\uff0c\u800c\u4e8b\u5be6\u4e0a\u4e5f\u78ba\u5be6\u5982\u6b64\u3002\u8af8\u5982\u6642\u5c1a\u7bc0\u98df\u6cd5\u3001\u6975\u7aef\u9650\u5236\u98f2\u98df\u6216\u5207\u9664\u6574\u500b\u98df\u7269\u985e\u5225\u7b49\u65b9\u6cd5\u53ef\u80fd\u6703\u5e36\u4f86\u5feb\u901f\u7684\u6548\u679c\uff0c\u4f46\u5b83\u5011\u53ef\u80fd\u6703\u5c0e\u81f4\u808c\u8089\u6d41\u5931\u3001\u71df\u990a\u4e0d\u8db3\u548c\u6d88\u5316\u554f\u984c\u3002<\/p>\n<p>\u907f\u514d\u8ffd\u6c42\u5feb\u901f\u89e3\u6c7a\u65b9\u6848\u800c\u5ffd\u7565\u53ef\u6301\u7e8c\u7684\u7fd2\u6163\u3001\u70ba\u4e86\u6e1b\u5c11\u71b1\u91cf\u800c\u5ffd\u7565\u71df\u990a\u5747\u8861\uff0c\u6216\u8005\u904e\u5ea6\u8a13\u7df4\u800c\u4e0d\u7d66\u4e88\u8eab\u9ad4\u6062\u5fa9\u7684\u6642\u9593\u3002\u9019\u4e9b\u932f\u8aa4\u53ef\u80fd\u6703\u7834\u58de\u60a8\u7684\u9032\u5c55\u4e26\u640d\u5bb3\u60a8\u7684\u9577\u671f\u5065\u5eb7\u3002<\/p>\n<p>\u6700\u5065\u5eb7\u7684\u7b56\u7565\u662f\u63a1\u7528\u5747\u8861\u3001\u53ef\u6301\u7e8c\u7684\u65b9\u6cd5\uff0c\u512a\u5148\u651d\u53d6\u8db3\u5920\u7684\u86cb\u767d\u8cea\u548c\u71df\u990a\u4f86\u652f\u6301\u808c\u8089\u548c\u6574\u9ad4\u5065\u5eb7\uff0c\u6301\u7e8c\u9032\u884c\u6297\u963b\u529b\u8a13\u7df4\u4f86\u4fdd\u6301\u7626\u9ad4\u91cd\uff0c\u4e26\u4f11\u606f\u548c\u6062\u5fa9\u4ee5\u8b93\u60a8\u7684\u8eab\u9ad4\u91cd\u5efa\u548c\u9069\u61c9\u3002<\/p>\n<h2>\u5efa\u7acb\u5747\u8861\u98f2\u98df\u4ee5\u7372\u5f97\u6301\u4e45\u7684\u6210\u679c<\/h2>\n<p>\u5747\u8861\u98f2\u98df\u7684\u6210\u5206\u5305\u62ec\u5b8f\u91cf\u71df\u990a\u7d20\u3001\u7e96\u7dad\u3001\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\uff0c\u4ee5\u652f\u6301\u6574\u9ad4\u5065\u5eb7\u548c\u808c\u8089\u7dad\u8b77\u3002\u4ee5\u4e0b\u7bc4\u4f8b\u83dc\u55ae\u6709\u52a9\u65bc\u555f\u767c\u60a8\u5982\u4f55\u8a08\u5283\u5747\u8861\u7684\u98f2\u98df\u3002\u8acb\u6ce8\u610f\u86cb\u767d\u8cea\u4f86\u6e90\u662f\u5982\u4f55\u5206\u6563\u5728\u4e00\u5929\u98f2\u98df\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\u7a40\u5410\u53f8<\/li>\n<li>1 \u9846\u5c0f\u860b\u679c<\/li>\n<li>\u9ed1\u5496\u5561\u6216\u7da0\u8336<\/li>\n<\/ul>\n<p>\u9ede\u5fc3<\/p>\n<ul>\n<li>\u5e0c\u81d8\u512a\u683c\uff08\u539f\u5473\u3001\u7121\u8102\u80aa\uff09\u642d\u914d\u5c11\u91cf\u6f3f\u679c\u548c\u5947\u4e9e\u7c7d<\/li>\n<\/ul>\n<p>\u5348\u9910<\/p>\n<ul>\n<li>\u70e4\u96de\u80f8\u8089<\/li>\n<li>\u85dc\u9ea5\u6216\u7cd9\u7c73<\/li>\n<li>\u84b8\u82b1\u6930\u83dc\u548c\u80e1\u863f\u8514<\/li>\n<li>\u6a44\u6b16\u6cb9\u6ab8\u6aac\u91ac<\/li>\n<\/ul>\n<p>\u9ede\u5fc3<\/p>\n<ul>\n<li>\u86cb\u767d\u5976\u6614\u6216\u51b0\u6c99\uff0c\u642d\u914d\u9999\u8549\u3001\u674f\u4ec1\u91ac\u548c\u7121\u7cd6\u674f\u4ec1\u5976<\/li>\n<\/ul>\n<p>\u665a\u9910<\/p>\n<ul>\n<li>\u70e4\u9bad\u9b5a\u6216\u8c46\u8150<\/li>\n<li>\u70e4\u7d05\u85af<\/li>\n<li>\u6df7\u5408\u852c\u83dc\u6c99\u62c9\uff0c\u642d\u914d\u916a\u68a8\u548c\u5357\u74dc\u7c7d<\/li>\n<\/ul>\n<p>\u53ef\u9078\u665a\u95f4\u70b9\u5fc3<\/p>\n<ul>\n<li>\u4e73\u916a\u642d\u914d\u5e7e\u9846\u6838\u6843\u6216\u4e00\u9846\u716e\u719f\u7684\u96de\u86cb<\/li>\n<\/ul>\n<p>\u8acb\u8a18\u5f97\u88dc\u5145\u6c34\u5206\uff1b\u6c34\u6709\u52a9\u65bc\u6d88\u5316\u3001\u71df\u990a\u904b\u8f38\u548c\u808c\u8089\u529f\u80fd\u3002<\/p>\n<h2>\u5e73\u8861\u3001\u8010\u5fc3\u548c\u4ee5\u5065\u5eb7\u70ba\u5148\u7684\u5fc3\u614b<\/h2>\n<p>\u5728\u6e1b\u91cd\u7684\u540c\u6642\u4fdd\u6301\u808c\u8089\u8cea\u91cf\u7684\u95dc\u9375\u5728\u65bc\u63a1\u7528\u9577\u671f\u3001\u5065\u5eb7\u70ba\u672c\u7684\u65b9\u6cd5\u3002\u6301\u7e8c\u7684\u9032\u6b65\u4e0d\u662f\u4e00\u8e74\u800c\u5c31\uff0c\u800c\u662f\u990a\u6210\u652f\u6301\u8eab\u9ad4\u5167\u5916\u7684\u7fd2\u6163\u3002\u512a\u5148\u8003\u616e\u5747\u8861\u71df\u990a\u3001\u5b9a\u671f\u904b\u52d5\u3001\u88dc\u5145\u6c34\u5206\u548c\u651d\u5165\u5145\u8db3\u5920\u7684\u5fae\u91cf\u71df\u990a\u7d20\uff0c\u4ee5\u70ba\u60a8\u7684\u8eab\u9ad4\u63d0\u4f9b\u80fd\u91cf\u4e26\u4fdd\u8b77\u60a8\u7684\u808c\u8089\u3002<\/p>\n<p>\u8acb\u8a18\u4f4f\uff0c\u60a8\u7684\u6574\u9ad4\u5065\u5eb7\u662f\u6301\u4e45\u6210\u679c\u7684\u57fa\u790e\u3002\u4fdd\u6301\u8010\u5fc3\u53ca\u6301\u4e4b\u4ee5\u6046\u8b93\u81ea\u5df1\u66f4\u5f37\u58ef\uff0c\u800c\u4e0d\u50c5\u50c5\u662f\u66f4\u8f15\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-d89471b9b1ae53bf86055b86d7fe8b83'  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\u6587\u737b\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u6587\u737b\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u6587\u737b\">\u53c3\u8003\u6587\u737b<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:\/\/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:\/\/askthescientists.com\/zh-hant\/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-hant\/qa\/protein\/\">https:\/\/askthescientists.com\/qa\/protein\/<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u6e1b\u91cd\u5f88\u5c11\u662f\u4e00\u689d\u7b46\u76f4\u7684\u76f4\u7dda\u3002\u9014\u4e2d\u6700\u5927\u7684\u6311\u6230\u4e4b\u4e00\u662f\u5728\u6e1b\u8102\u7684\u540c\u6642\u5931\u53bb\u808c\u8089\u91cf\u3002\u4e0d\u7d93\u610f\u7684\u808c\u8089\u6d41\u5931\u6703\u5c0e\u81f4\u4ee3\u8b1d\u8b8a\u6162\u3001\u529b\u91cf\u4e0b\u964d\u3001\u808c\u819a\u9b06\u5f1b\u6216\u7f3a\u4e4f\u7dda\u689d\uff0c\u751a\u81f3\u5c0e\u81f4\u9577\u671f\u5065\u5eb7\u98a8\u96aa\u3002 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