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<p>鍩虹浠ｈ阿鐜囨槸鎸囦汉浣撳娓呴啋銆潤€�佺┖鑵姸鎬佷笅缁存寔鐢熷懡鎵�闇�的勬渶浣庣儹閲忥紙鍗犳瘡鏃ユ�绘秷鑰楃殑60~75%锛�傚畠ㄤ簬蹇冭烦銆佸懠鍚搞�佷綋娓╃淮鎸併�佺粏鑳炰唬璋㈢瓑锟?/p> <h3>BMR的勫奖鍝嶅洜锟�?/h3> <table> <thead> <tr> <th>鍥犵</th> <th>褰卞</th> </tr> </thead> <tbody> <tr> <td>鑲岃倝锟?/td> <td>鑲岃倝娑堣�楃儹閲忔槸鑴傝偑锟�?鍊嶏紝鑲岃瓒婂BMR瓒婇</td> </tr> <tr> <td>骞撮</td> <td>锟�?0骞MR涓1~2%</td> </tr> <tr> <td>у</td> <td>鐢锋�ч�父BMR楂樹濂虫�э紙婵�绱犲拰鑲岃閲忓樊傦級</td> </tr> <tr> <td>鐢茬姸鑵烘縺锟�?/td> <td>鐢蹭孩BMR鍗囬锛岀敳鍑忛锟?/td> </tr> <tr> <td>椾紶</td> <td>ㄥ垎浜哄ぉ鐢烞MR杈冮</td> </tr> </tbody> </table> <h3>濡備綍璁＄畻BMR锟�?/h3> <p>鏈�哥敤锟�?strong>Mifflin-St Jeor鍏</strong>锟�?/p> <div class="formula-box"> <h4>鍩虹浠ｈ阿鐜囪绠叕锟?/h4> <div class="formula"> 鐢锋�э細BMR = 10脳体重(kg) + 6.25脳韬珮(cm) - 5脳骞(y) + 5<br><br> 濂虫�э細BMR = 10脳体重(kg) + 6.25脳韬珮(cm) - 5脳骞(y) - 161 </div> </div> <div class="example-box"> <p><strong>涓句緥锟?/strong>30佺敺э紝韬珮175cm锛屼綋锟?0kg 锟�?BMR 锟�?1669鍗冨/澶┿�傝繖鎰忓懗�浠栧嵆浣挎暣澶╄汉�锛岃韩浣撲篃闇�瑕佺1669鍗冨崱鏉ョ淮鎸佹鑳斤?/p> </div> <h3>姣忔棩鎬绘秷鑰紙TDEE锟�?/h3> <div class="formula-box"> <h4>TDEE璁＄畻鍏</h4> <div class="formula">TDEE = BMR 娲姩绘暟</div> </div> <table> <thead> <tr> <th>娲姩哄</th> <th>绘暟</th> <th>璇存</th> </tr> </thead> <tbody> <tr> <td>涔呭/寰堝杩愬</td> <td>1.2</td> <td>鍔炲叕ゅ伐浣滐紝鍑犱涓嶈繍锟?/td> </tr> <tr> <td>杞娲诲姩</td> <td>1.375</td> <td>姣忓1~3澶╀綆哄杩</td> </tr> <tr> <td>涓害娲诲姩</td> <td>1.55</td> <td>姣忓3~5澶╀腑绛夊己搴﹁繍锟?/td> </tr> <tr> <td>楂樺害娲诲姩</td> <td>1.725</td> <td>姣忓6~7澶╅哄杩</td> </tr> <tr> <td>鏋侀娲姩</td> <td>1.9</td> <td>浣撳姏鍔冲姩鑰呮垨涓撲笟杩愬姩锟?/td> </tr> </tbody> </table> <p>ラ亾TDEE锛屼綘灏辩煡撴瘡澶╄鍚灏戠儹閲忔潵缁存寔体重銆傚閲嶆垨鍑忛噸鍦ㄦ鍩虹涓婅皟鏁村嵆鍙?/p> <h2>浜屻�侀鐗╃儹閲忥細浣犵湡的勪簡瑙ｄ綘鍚冧笅的暟悧锟?/h2> <h3>歌椋熺墿鐑噺鍙傝�冿紙锟?00鍏級</h3> <table> <thead> <tr> <th>诲埆</th> <th>椋熺</th> <th>鐑(鍗冨)</th> </tr> </thead> <tbody> <tr> <td rowspan="4">涓</td> <td>鐧界背锟?/td> <td>116</td> </tr> <tr> <td>闈㈡锛堢啛锟?/td> <td>110</td> </tr> <tr> <td>鍏ㄩ害闈㈠寘</td> <td>247</td> </tr> <tr> <td>鐕曢害锟?/td> <td>389</td> </tr> <tr> <td rowspan="5">铔櫧锟?/td> <td>楦¤泲</td> <td>143</td> </tr> <tr> <td>楦¤兏鑲紙鍘荤毊锟?/td> <td>165</td> </tr> <tr> <td>鐦︾墰锟?/td> <td>250</td> </tr> <tr> <td>涓枃锟�?/td> <td>208</td> </tr> <tr> <td>璞嗚</td> <td>76</td> </tr> <tr> <td rowspan="4">钄</td> <td>瑗垮叞锟?/td> <td>34</td> </tr> <tr> <td>鑳¤悵锟�?/td> <td>41</td> </tr> <tr> <td>榛勭</td> <td>15</td> </tr> <tr> <td>鍦熻</td> <td>77</td> </tr> <tr> <td rowspan="3">姘存</td> <td>鑻灉</td> <td>52</td> </tr> <tr> <td>棣欒</td> <td>89</td> </tr> <tr> <td>鐗涙补锟?/td> <td>160</td> </tr> </tbody> </table> <h3>闅愯棌的鐑噺闄烽槺</h3> <ul> <li><strong>閰辨枡锟?/strong>娌欐媺閰憋紙700鍗冨/100g锛�佽泲榛勯叡锟?20鍗冨/100g锟�?/li> <li><strong>鍔犲伐闆堕锟�?/strong>钖墖銆ゼ骞层�佸阀鍏姏銆佸ザ锟�?/li> <li><strong>"鍋ュ"浼杽鑰咃細</strong>鏋滄锛堢硸鍒嗛珮锛�佹灉骞紙娴撶缉绯栵級銆佺硻绫冲嵎锛堟补鐐革級</li> </ul> <h3>濡備綍鎺у埗鐑噺瀵嗗害锟?/h3> <ul> <li>澧炲姞浣庣儹閲忛浣撶Н椋熺墿锛堢豢鍙惰敩鑿溿�佺摐伙級</li> <li>夋澶╃劧瀹屾暣熺墿锛堥伩鍏嶇簿鍔犲伐锟�?/li> <li>鐑归鏂瑰紡澶氳捀鐓儰锛屽皯鐓庣</li> </ul> <h2>涓�佽兘閲忓钩琛★細体重绠＄悊的勬牳蹇冨叕锟�?/h2> <div class="highlight-box"> <ul> <li><strong>鍑忛噸锟?/strong>鎽勫 < 娑堬?锟�?寤鸿姣忔棩300~500鍗冨崱缂哄彛锛屾瘡鏈堝噺1~2kg</li> <li><strong>澧為噸锟?/strong>鎽勫 > 娑堬?锟�?棰濆澧炲300~500鍗冨崱锛岄厤鍚堝姏閲忚缁冨锟?/li> <li><strong>缁存寔锟?/strong>鎽勫锟�?娑堬?/li> </ul> </div> <div class="warning-box"> <p><strong>鈿狅娉ㄦ剰锟?/strong>鏋佺鑺傞锛1200鍗冨/澶╋級浼氶浣MR锛屽鑷村钩鍙版湡鍜屽揩熷弽广�傚仴搴殑鍑忛噸閫熷鎵嶆槸鍙寔缁殑鍏抽锟�?/p> </div> <h2>鍥涖�佷笁澶у瑙傝鍏荤礌閰嶆瘮</h2> <table> <thead> <tr> <th>ュ吇锟�?/th> <th>鍔熻</th> <th>渚涜兘姣斾緥</th> <th>1鍏緵锟�?/th> </tr> </thead> <tbody> <tr> <td>纰虫按鍖栧悎锟�?/td> <td>涓昏鑳介噺鏉ユ</td> <td>45~65%</td> <td>4鍗冨</td> </tr> <tr> <td>铔櫧锟?/td> <td>淇缁粐銆佺淮鎸佽倢锟?/td> <td>10~35%</td> <td>4鍗冨</td> </tr> <tr> <td>鑴傝</td> <td>鍌ㄨ兘銆佸惛惰剛婧舵�х淮鐢熺</td> <td>20~35%</td> <td>9鍗冨</td> </tr> </tbody> </table> <p><strong>寤鸿锟?/strong>鍑忛噸鏈熷彲傚綋鎻愰铔櫧璐ㄦ瘮渚紙25~30%锛紝鎻愰楗辫吂鎰燂紝鍑忓鑲岃倝娴佸け锟�?/p> <h2>浜斻�佺儹閲忚鍖轰笌甯歌闂</h2> <table> <thead> <tr> <th>璇</th> <th>熺浉</th> </tr> </thead> <tbody> <tr> <td>鍚冩按鏋笉浼氳儢</td> <td>楂硸姘存灉杩噺浠嶈嚧鑳栵紱鏋滄眮澶卞幓绾ょ淮锛屾洿鏄撹繃锟�?/td> </tr> <tr> <td>璐熺儹閲忛鐗╋紙鑺硅彍锟�?/td> <td>椋熺墿鐑晥搴斾粎鍗犵儹锟�?0%锛屼笉鍙兘涓鸿</td> </tr> <tr> <td>鏅氫笂鍚⒊翠細鍙樿儢</td> <td>婚噺瓒呮爣鎵嶆槸鍏抽锛屾櫄闂寸⒊姘翠笉褰卞搷浠ｈ</td> </tr> <tr> <td>杩愬姩鍙互浠绘剰锟?/td> <td>鎱㈣30鍒嗛挓绾︽秷锟�?00~300鍗冨崱锛屼鍧楄泲曞氨鎶垫</td> </tr> </tbody> </table> <h2>鍏�佸浣曠瀛﹀埄鐢ㄧ儹閲忕煡璇</h2> <ul> <li><strong>璁板綍锟?/strong>鍒氬紑濮彲鐭湡璁板綍鐑噺锛堜絾涓嶈鸿揩鐥囷級锛屾帉鎻＄湡炴憚锟?/li> <li><strong>鍏虫敞钀ュ吇瀵嗗害锟?/strong>夋屽惈缁寸敓绱犮�佺熆鐗╄川銆佹姉у鐗╃殑椋熺</li> <li><strong>鍊惧惉ラタ淇″彿锟�?/strong>鍖哄垎鐢熺悊楗ラタ鍜屾儏缁繘锟?/li> <li><strong>缁撳悎杩姩锟?/strong>鏈哀+鍔涢噺锛屾彁楂樹璋紝濉戦�犱綋锟�?/li> </ul> <h2>涓冦�佷綘姣忓ぉ闇�瑕佸灏戠儹閲忥紵绔埢璇</h2> <p>浜嗚В鑷繁的凚MR鍜DEE鏄綋閲嶇鐞嗙殑绗ャ�傛垜浠负浣犲澶囦簡涓�锟?strong>鐑噺浠ｈ阿璇勪及ュ</strong>锛屽彧闇�杈撳叆у埆銆佸勾勩�佽韩楂樸�佷綋閲嶃�佹椿鍔ㄦ按骞筹紝鍗冲彲璁＄畻锟�?/p> <ul> <li>鍩虹浠ｈ阿鐜囷紙BMR锟�?/li> <li>姣忔棩鎬绘秷鑰紙TDEE锟�?/li> <li>鍑忛/澧炶倢鸿鐑噺</li> </ul> <p>鍚屾椂锛屾垜浠繕鍐疆锟?00绉嶅父瑙鐗╃儹閲忔煡璇紝甯姪浣犳洿绮惧噯鍦拌鍒掓瘡鏃ラ椋燂?/p> <p><strong>锟�?绔嵆浣跨敤锟�?/strong><a href="../tools/calorie-calculator.html">鐑噺浠ｈ阿璇勪及ュ</a></p> <p>璇ュ伐鍏风函鍓嶇杩愮畻锛屼笉瀛樺偍浠讳綍涓汉淇℃伅锛屾斁蹇冧娇鐢?/p> <h2>鍏�佺粨锟?/h2> <p>鐑噺涓嶆槸榄旈锛岃�屾槸綋的勮兘閲忚揣併�備笉蹇呯劍铏戞瘡涓�鍗¤矾閲岋紝鍙渶鎺屾彙鍩烘湰鍘熷锛氬悆澶╃劧椋熺墿锛屽钩琛笁澶ц惀鍏荤礌锛岄厤鍚堣繍鍔紝鍊惧惉韬綋的勯渶姹傘�備粠浠婂ぉ�濮嬶紝瀛︿細涓庣儹閲忓拰骞冲叡澶勶紝浣犲皢鑾峰緱鏇磋交鏉俱�佹洿健康的勪綋閲嶇鐞嗕綋岋?/p> <div class="health-tips"> <h4>ヨ瘑鐐归�熸</h4> <ul> <li><strong>BMR锟�?/strong>虹潃的勮兘閲忔秷鑰紝鍗犳瘡鏃ユ�绘秷锟�?0~75%</li> <li><strong>TDEE = BMR 娲姩绘暟</strong></li> 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