{"id":2830,"date":"2022-03-24T12:53:57","date_gmt":"2022-03-24T04:53:57","guid":{"rendered":"https:\/\/bv-hlm.com\/?p=2830"},"modified":"2022-03-24T14:04:24","modified_gmt":"2022-03-24T06:04:24","slug":"weight-%e9%ab%94%e9%87%8d","status":"publish","type":"post","link":"https:\/\/bv-hlm.com\/weight-%e9%ab%94%e9%87%8d\/","title":{"rendered":"\u9ad4\u91cd\u6084\u6084\u8a71\uff0c30\u300140\u300150 \u6b72\u5973\u6027\u90fd\u8a72\u6ce8\u610f\u9ad4\u91cd\u7684\u8b8a\u5316"},"content":{"rendered":"\n<p>\u300c\u9ad4\u91cd\u300d\u662f\u5973\u4eba\u6700\u5927\u7684\u5929\u6575\uff0c\u6c92\u6709\u4e00\u500b\u5973\u4eba\u5c0d\u65bc\u81ea\u5df1\u7684\u9ad4\u91cd\u4e0d\u5728\u610f\uff0c\u9081\u5165\u4e0d\u540c\u5e74\u9f61\u5c64\uff0c\u6211\u5011\u9700\u8981\u5c0d\u9ad4\u91cd\u7684\u589e\u52a0\u6216\u6e1b\u5c11\u6709\u654f\u92b3\u7684\u5065\u5eb7\u610f\u8b58\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" 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https:\/\/i0.wp.com\/bv-hlm.com\/wp-content\/uploads\/2022\/03\/wordpress\u7cbe\u9078\u5716\u7247\u683c\u5f0f-11.png?resize=980%2C551&amp;ssl=1 980w, https:\/\/i0.wp.com\/bv-hlm.com\/wp-content\/uploads\/2022\/03\/wordpress\u7cbe\u9078\u5716\u7247\u683c\u5f0f-11.png?w=1200&amp;ssl=1 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-66352a5fc3803\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 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title=\"\u5973\u602730\u300140\u300150\u6b72\u7684\u8b8a\u5316\">\u5973\u602730\u300140\u300150\u6b72\u7684\u8b8a\u5316<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/bv-hlm.com\/weight-%e9%ab%94%e9%87%8d\/#%E5%81%A5%E5%BA%B7%E7%9A%84%E5%9F%BA%E6%9C%AC%E6%8C%87%E6%A8%99-%E9%AB%94%E9%87%8D%E7%AE%A1%E7%90%86%E7%9A%84%E9%87%8D%E8%A6%81\" title=\"\u5065\u5eb7\u7684\u57fa\u672c\u6307\u6a19-\u9ad4\u91cd\u7ba1\u7406\u7684\u91cd\u8981\">\u5065\u5eb7\u7684\u57fa\u672c\u6307\u6a19-\u9ad4\u91cd\u7ba1\u7406\u7684\u91cd\u8981<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/bv-hlm.com\/weight-%e9%ab%94%e9%87%8d\/#%E9%AB%94%E9%87%8D%E8%AE%8A%E5%8C%96%E7%9A%84%E9%97%9C%E9%8D%B5%E5%9B%A0%E7%B4%A0\" title=\"\u9ad4\u91cd\u8b8a\u5316\u7684\u95dc\u9375\u56e0\u7d20\">\u9ad4\u91cd\u8b8a\u5316\u7684\u95dc\u9375\u56e0\u7d20<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A5%B3%E6%80%A730%E3%80%8140%E3%80%8150%E6%AD%B2%E7%9A%84%E8%AE%8A%E5%8C%96\"><\/span><strong>\u5973\u602730\u300140\u300150\u6b72\u7684\u8b8a\u5316<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>3\u5b57\u982d\u7684\u5973\u6027\u662f\u6700\u7f8e\uff0c\u7121\u8ad6\u662f\u5916\u8c8c\u5167\u5728\u90fd\u6709\u4e00\u5b9a\u7684\u6db5\u990a\u3001\u770b\u6cd5\u3001\u6b64\u6642\u53ea\u8981\u98f2\u98df\u9069\u91cf\u5747\u8861\u3001\u751f\u6d3b\u898f\u5f8b\uff0c\u5927\u90e8\u5206\u7121\u9808\u592a\u64d4\u6182\u9ad4\u91cd\u554f\u984c\uff0c\u4f46\u5f9e 35 \u6b72\u5f8c\u6211\u5011\u7684\u8eab\u9ad4\u6b63\u5f0f\u9081\u5411\u8001\u5316\uff0c\u7121\u8ad6\u5916\u8868\u6253\u626e\u5f97\u591a\u5149\u9bae\u4eae\u9e97\uff0c\u8eab\u9ad4\u5167\u5728\u9084\u662f\u4e0a\u6f14\u8457\u8da8\u5411\u8001\u5316\u7684\u6232\u78bc\u6a4b\u6bb5\uff0c\u5728\u7d93\u904e\u5b55\u7a0b\u3001\u751f\u7522\u3001\u7167\u6599\u5bb6\u5ead\u3001\u5de5\u4f5c\u58d3\u529b\u5f8c\uff0c\u9ad4\u91cd\u96a8\u8457\u4ee3\u8b1d\u4e0b\u964d\u800c\u6084\u6084\u4e0a\u5347\u3002<\/p>\n\n\n\n<p>\u8a31\u591a\u5e74\u904e 40 \u6b72\u7684\u5973\u6027\u56e0\u70ba\u91cd\u5fc3\u653e\u5728\u5bb6\u5ead\u3001\u5de5\u4f5c\u800c\u4e0d\u518d\u95dc\u611b\u81ea\u5df1\u8eab\u5fc3\u5065\u5eb7\uff0c\u96d6\u7136\u9ad4\u91cd\u53ea\u662f\u4e00\u500b\u6578\u5b57\uff0c\u4f46\u4e00\u4e0d\u7559\u610f\uff0c\u9ad4\u91cd\u5c31\u9019\u9ebc 2 kg\u30012 kg\u5f97\u6162\u6162\u5806\u758a\u4e0a\u53bb\u3002<\/p>\n\n\n\n<p>\u4e00\u65e6\u5e74\u9f61\u8d70\u5230 5 \u5b57\u982d\u96a8\u5373\u9032\u5165\u5973\u6027\u66f4\u5e74\u671f\u7684\u968e\u6bb5\uff0c\u5c31\u9019\u6a23\u62d6\u8457\u62d6\u8457\u8b93\u5065\u5eb7\u62c9\u8d77\u4e86\u8b66\u5831\uff0c\u9019\u6642\u60f3\u505a\u9ad4\u91cd\u7ba1\u7406\uff0c\u56f0\u96e3\u5ea6\u66f4\u662f\u96e3\u4e0a\u52a0\u96e3\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%81%A5%E5%BA%B7%E7%9A%84%E5%9F%BA%E6%9C%AC%E6%8C%87%E6%A8%99-%E9%AB%94%E9%87%8D%E7%AE%A1%E7%90%86%E7%9A%84%E9%87%8D%E8%A6%81\"><\/span>\u5065\u5eb7\u7684\u57fa\u672c\u6307\u6a19-\u9ad4\u91cd\u7ba1\u7406\u7684\u91cd\u8981<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%B8%96%E7%95%8C%E5%8D%AB%E7%94%9F%E7%BB%84%E7%BB%87\" target=\"_blank\" rel=\"noopener\">\u4e16\u754c\u885b\u751f\u7d44\u7e54<\/a>\uff08WHO\uff09\u5efa\u8b70\u7528\u4ee5\u8eab\u9ad8\u8207\u9ad4\u91cd\u8a08\u7b97\u51fa\u7684\u8eab\u9ad4\u8cea\u91cf\u6307\u6578(Body Mass Index, BMI)\u4f86\u754c\u5b9a\u9ad4\u91cd\uff0cBMI\uff1d\u9ad4\u91cd(\u516c\u65a4)\u00f7\u8eab\u9ad8(\u516c\u5c3a)\u00f7\u8eab\u9ad8(\u516c\u5c3a)\uff0c\u6211\u5011\u53ef\u4ee5\u5148\u7531\u4e0b\u8868\u7684BMI\u7bc4\u570d\u4e86\u89e3\u76ee\u524d\u7684\u9ad4\u4f4d\u662f\u5426\u5065\u5eb7\u3002<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 18\u6b72\uff08\u542b\uff09\u4ee5\u4e0a\u7684\u6210\u4ebaBMI\u7bc4\u570d\u503c<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-black-color has-white-background-color has-text-color has-background has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">BMI\u7bc4\u570d\u503c<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u9ad4\u4f4d\u6a19\u6e96<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">BMI\uff1c18.5 kg\/m<sup>2<\/sup><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u300c\u9ad4\u91cd\u904e\u8f15\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">18.5 kg\/m<sup>2<\/sup>&nbsp;\u2264 BMI\uff1c24 kg\/m<sup>2<\/sup><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u300c\u5065\u5eb7\u9ad4\u91cd\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">24 kg\/m<sup>2<\/sup>&nbsp;\u2264 BMI\uff1c27 kg\/m<sup>2<\/sup><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u300c\u9ad4\u91cd\u904e\u91cd\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">BMI \u2265 27 kg\/m<sup>2<\/sup><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u300c\u80a5\u80d6\u300d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u4f46\u662f\uff0cBMI\u6578\u503c\u53ea\u662f\u7c21\u6613\u7684\u6307\u6a19\uff0c\u300c\u9ad4\u91cd\u300d\u4e0d\u55ae\u7d14\u53ea\u662f\u5224\u65b7\u80a5\u80d6\u7684\u6578\u5b57\u800c\u5df2\uff0c\u540c\u6642\u4e5f\u900f\u9732\u4e86\u5f88\u591a\u5065\u5eb7\u7d30\u7bc0\uff0c\u53cd\u61c9\u51fa\u8eab\u9ad4\u4ee3\u8b1d\u72c0\u6cc1\uff0c\u904e\u91cd\u548c\u80a5\u80d6\u7684\u7279\u9ede\u662f\u9ad4\u5167\u8102\u80aa\u5806\u7a4d\u904e\u591a\uff0c\u6703\u5c0e\u81f4\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u9ad8\u8840\u58d3\u3001\u7cd6\u5c3f\u75c5\u548c\u67d0\u4e9b\u764c\u75c7\u4ee5\u53ca\u793e\u6703\u5fc3\u7406\u548c\u7d93\u6fdf\u554f\u984c\u7b49\u3002<\/p>\n\n\n\n<p>\u8a31\u591a\u7814\u7a76\u8868\u660e\uff0c\u8d85\u91cd\u6216\u80a5\u80d6\u7684\u4eba\u6e1b\u8f15\u9ad4\u91cd\u548c\u9ad4\u8102\u80aa\u53ef\u5c0d\u8eab\u9ad4\u7522\u751f\u6709\u76ca\u7684\u5f71\u97ff\uff0c\u9019\u4e9b\u6709\u76ca\u6548\u679c\u5305\u62ec\u6539\u5584\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u56e0\u7d20\uff0c\u4f8b\u5982\u964d\u4f4e\u8840\u58d3\u3001\u58de\u7684\u81bd\u56fa\u9187(LDL)\u3001\u4e09\u9178\u7518\u6cb9\u8102(TG)\u3001\u589e\u52a0\u597d\u7684\u81bd\u56fa\u9187(HDL)\u3001\u4e26\u6539\u5584\u8840\u7cd6\u7a69\u5b9a\u72c0\u6cc1\uff0c\u9ad4\u91cd\u6e1b\u8f15\u4e5f\u8207\u8eab\u9ad4\u767c\u708e\u6307\u6a19\u7684\u6e1b\u5c11\u6709\u95dc\uff0c\u4f8b\u5982C\u53cd\u61c9\u86cb\u767d(CRP)\uff0c\u9019\u4e5f\u8207\u5fc3\u8840\u7ba1\u75be\u75c5\u7684\u767c\u5c55\u6709\u95dc\u3002<\/p>\n\n\n\n<p>\u53ea\u8981\u9ad4\u91cd\u6e1b\u5c11\u65bc5-10%\u5c31\u53ef\u4ee5\u5c0d\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u6162\u6027\u75be\u75c5\u7b49\u6709\u6539\u5584\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AB%94%E9%87%8D%E8%AE%8A%E5%8C%96%E7%9A%84%E9%97%9C%E9%8D%B5%E5%9B%A0%E7%B4%A0\"><\/span><strong>\u9ad4\u91cd\u8b8a\u5316\u7684\u95dc\u9375\u56e0\u7d20<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f71\u97ff\u9ad4\u91cd\u7684\u539f\u56e0\u4e0d\u53ea\u6709\u71b1\u91cf\u651d\u53d6\u800c\u5df2\uff0c\u9084\u6709\u5f88\u591a\u7684\u56e0\u7d20\uff0c\u5305\u542b\u4e86\u808c\u8089\u8207\u8102\u80aa\u7684\u6bd4\u4f8b\u3001\u8eab\u9ad4\u65b0\u9673\u4ee3\u8b1d\u7387\u3001\u5167\u5206\u6ccc\u7cfb\u7d71\u3001\u8cc0\u723e\u8499\u7cfb\u7d71\u7b49\uff0c\u800c\u5e74\u9f61\u7684\u589e\u9577\u8207\u9019\u4e9b\u56e0\u7d20\u7684\u8b8a\u5316\u4e5f\u5177\u6709\u76f8\u95dc\u6027\uff0c\u91cd\u8981\u7684\u662f\u7559\u610f\u81ea\u5df1 30\u201340\u201350 \u7684\u9ad4\u91cd\u8da8\u52e2\u3002<\/p>\n\n\n\n<p>\u96a8\u8457\u91ab\u7642\u77e5\u8b58\u7684\u666e\u53ca\uff0c\u5927\u5bb6\u5c0d\u65bc\u5065\u5eb7\u610f\u8b58\u6bd4\u8d77 10 \u591a\u5e74\u524d\uff0c\u7121\u8ad6\u662f\u89c0\u5ff5\u3001\u65b9\u6cd5\u90fd\u9032\u6b65\u8a31\u591a\uff0c\u7528\u6b63\u78ba\u7121\u526f\u4f5c\u7528\u7684\u65b9\u6cd5\u7a4d\u6975\u63a7\u5236\u9ad4\u91cd\uff0c\u95dc\u9375\u7684\u8981\u9ede\u5728\u65bc\u91cf\u6e2c\u81ea\u5df1\u7684\u9ad4\u91cd\u4e26\u756b\u51fa\u8da8\u52e2\u5716\u3002<\/p>\n\n\n\n<p>\u8d8a\u4f86\u8d8a\u591a\u7684\u79d1\u5b78\u5be6\u8b49\u90fd\u986f\u793a\u751f\u6d3b\u578b\u614b\u6cbb\u7642\u662f\u4e00\u7a2e\u6700\u6709\u6548\u7684\u6297\u8001\u65b9\u6848\uff0c\u5f9e\u751f\u6d3b\u578b\u614b(\u71df\u990a\u3001\u904b\u52d5\u3001\u58d3\u529b)\u8a55\u4f30\u53ca\u5ba2\u89c0\u7684\u9ad4\u6aa2\u6578\u64da\uff0c\u8acb\u6709\u7d93\u9a57\u7684\u5c08\u696d\u5718\u968a\u5354\u52a9\u4f60\u627e\u5230\u9ad4\u91cd\u589e\u52a0\u6216\u6e1b\u5c11\u7684\u95dc\u9375\u539f\u56e0\uff0c\u627e\u5230\u5c6c\u65bc\u81ea\u5df1\u300c<strong>\u500b\u4eba\u5316\u7684\u751f\u6d3b\u578b\u614b<\/strong>\u300d\uff0c\u6539\u5584\u81ea\u6211\u7684\u5065\u5eb7\u72c0\u6cc1\uff0c\u624d\u80fd\u8b93\u6211\u5011\u512a\u96c5\u7684\u8001\u5316\u3002<\/p>\n\n\n\n<p>\u5ef6\u4f38\u95b1\u8b80\uff1a<a href=\"https:\/\/bv-hlm.com\/lose-weight-%e6%b8%9b%e9%87%8d\/#.YjvTlOdByUk\">\u80af\u7de8\u65e5\u8a18-\u6211\u7684\u6e1b\u91cd\u4e4b\u8def\uff0c\u6162\u6162\u4f86\u6bd4\u8f03\u5feb<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Reference<\/p>\n\n\n\n<ol type=\"1\" class=\"has-small-font-size\"><li>\u885b\u798f\u90e8\u570b\u6c11\u5065\u5eb7\u7f72-\u6210\u4eba\u5065\u5eb7\u9ad4\u4f4d\u6a19\u6e96<\/li><li>DONNELLY, JOSEPH E. Ed.D (Chair); BLAIR, STEVEN N. PED; JAKICIC, JOHN M. Ph.D.; MANORE, MELINDA M. Ph.D., R.D.; RANKIN, JANET W. Ph.D.; SMITH, BRYAN K. Ph.D. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults, Medicine &amp; Science in Sports &amp; Exercise: February 2009 &#8211; Volume 41 &#8211; Issue 2 &#8211; p 459-471<\/li><\/ol>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u300c\u9ad4\u91cd\u300d\u662f\u5973\u4eba\u6700\u5927\u7684\u5929\u6575\uff0c\u6c92\u6709\u4e00\u500b\u5973\u4eba\u5c0d\u65bc\u81ea\u5df1\u7684\u9ad4\u91cd\u4e0d\u5728\u610f\uff0c\u9081\u5165\u4e0d\u540c\u5e74\u9f61\u5c64\uff0c\u6211\u5011\u9700\u8981\u5c0d\u9ad4\u91cd\u7684\u589e\u52a0\u6216\u6e1b\u5c11\u6709\u654f\u92b3\u7684\u5065\u5eb7\u610f\u8b58&#8230;<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":5,"featured_media":2833,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","ub_ctt_via":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[256,258,260],"tags":[272,415],"featured_image_src":"https:\/\/i0.wp.com\/bv-hlm.com\/wp-content\/uploads\/2022\/03\/12.jpg?fit=1024%2C684&ssl=1","author_info":{"display_name":"\u9673 \u97fb\u5e06","author_link":"https:\/\/bv-hlm.com\/author\/emmachenbon-vivant-com-tw\/"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/bv-hlm.com\/wp-content\/uploads\/2022\/03\/12.jpg?fit=1024%2C684&ssl=1","_links":{"self":[{"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/posts\/2830"}],"collection":[{"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/comments?post=2830"}],"version-history":[{"count":0,"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/posts\/2830\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/media\/2833"}],"wp:attachment":[{"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/media?parent=2830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/categories?post=2830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bv-hlm.com\/wp-json\/wp\/v2\/tags?post=2830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}