╃ㄦ缁ㄦョ解浜锛

娴瑷锛

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缁甯告电濂虫т琛绾锛ㄦ翠釜缁ㄦ濂虫т婵绱瀛婵绱姘村钩戒寰澶х瀵逛版缁ㄦ瑙姝ｅ父濂虫фヨ锛缁1ヨ冲垫场叉锛澶х害2ㄥ垫场锛浣瀛婵绱姘村钩浠淇浣按骞筹浣婵绱姘村钩娓虫楂锛涓烘靛濂藉澶垫ュぇ姒ㄦ缁ユ疆绗14澶┿垫ヨ充娆℃缁ユ疆浣锛浣瀛婵绱姘村钩杈楂

瀛婵绱锋淇浣胯骞虫惧稿介跺娉绌哄欢缂绌烘堕村欢裤ㄥ急绛浣戒瀵艰村コуㄩ浣椋娆蹭娑涓告跺戒杩芥瑷璇粹缁14澶╁乏娑告跺戒濂解辨ャ涓杩杩绉褰卞涓ㄦ瀛惰涓烘撅瀛婵绱姘村钩撮锛锛ㄦ缁ㄦ涓瀛婵绱姘村钩娌℃ｄ楂锛琛ㄧ骞朵俱骞朵锛告跺戒骞堕涓告讹濡杩椋杩澶蜂杞涓鸿ㄥ璧锋ワㄤ换浣舵戒搴璇ヨ涓衡告朵濂斤涓浼剧旱繁撮ギ撮[1]

钩朵袱璇存瀹ㄦ病锛㈢介唬璋㈤ㄥ浼璇璇存

缁ㄦ介唬璋

1介唬璋㈡婚

姝ｅ父浜轰ㄤ杩琛浠讳娲诲ㄦ剁介唬璋㈡按骞抽甯哥ㄥ虹浠ｈ阿ヨ　杩轰涓轰缁存姝ｅ父借杩琛灏骇浣娓╂楂1锛虹浠ｈ阿楂13%宸[2]瀵逛濂虫э虹浣娓╁ㄦ靛楂0.3~0.5濡浠ュ虹浠ｈ阿涓1200℃ぉョ璇锛榛浣姣ぉ娑姣骞虫跺47~78＄稿浜杞15

      褰讹浠ヤ璁烘娴锛瀹涓浜轰藉澶ㄥ虹浠ｈ阿舵锛涓鸿韩浣朵娲诲瀹娑浼村ぇHorton绛绌惰2002骞村琛ㄧ绔涓灏缁ㄦ涓烘╁垫场锛瀛婵绱姘村钩浣垫场涓锛婵绱楂锛瀛婵绱姘村钩浣榛浣涓锛瀛婵绱姘村钩楂锛杩琛瀹楠锛90涓寮哄害浣娲诲ㄤ腑锛姝ｅ父浣濂虫х介╄川姘у姘村钩¤绯╃ㄦ按骞冲ㄨ涓涓舵骞舵捐宸[3]Vaiksaar绛绌惰2011骞村琛ㄧ绔涓灏缁ㄦ涓哄垫场榛浣杩琛瀹楠锛1灏舵浠涔涓濂宠杩ㄥ介姘ц姘村钩杩ㄥ蹇姘村钩介╄川姘у姘村钩锛浠ュ浣涔抽告按骞冲缁ㄦ[4]

浠ヤ绌惰浠介婚瑙搴ョ锛缁ㄦ韩骞朵浼甯ュぇ介锛ㄦ缁ㄦ涓舵杩娑介娌℃句烘浠ユ缁ㄦ瀵逛ユ病娉㈠╂浣ㄣ

2介瑰

藉涓轰汉浣渚介烘ュ荤╄川借川ㄨュ诲瓒崇典锛甯镐浼娑借川锛╃ㄧ绯告跺浣跨ㄩ藉渚挎凤や姘у渚戒澶锛ㄦ哀渚搴涓瓒虫典杩介杩姘ч佃Вュワ姝よ楂寮哄害杩韬瀵圭娑姣渚灏辫楂界朵唬璋㈣浣瀹ㄦ哀浜х介2澶锛姝わ界涔渚绋冲介寮ヨˉ绯渚界涓瓒炽浣己搴涔цㄨ藉捐澧娑姣渚[2]

ョ韬ㄨㄤ腑锛介互¤绯涓轰富杩互负涓伙や涓缁寮哄害璁舵楗筹ф绱姘村钩涔涓瀹绯汇充ф绱姘村钩瀵硅介褰卞锛瀛涓磋峰コ涔村ㄥ樊寮锛瀛婵绱芥淇浣胯¤绯-芥渚璋寸浣ㄣ瀵逛釜浣濂虫уㄦ缁ㄦ涓舵婵绱¤绯-娑姣渚捐褰卞锛灏瀛浜璁

瀹楠璇腑锛垫场杩琛娆℃按骞筹姘т唬璋负涓伙璁锛¤绯娑村杈浣[5]锛杩澶ф榛浣ユ垫场存渚涔璁や负ㄦ翠釜缁ㄦ涓琛璁锛介╄川娑姘村钩涓哄井灏[3]涓杩锛充娇涓哄垫场姣榛浣¤绯娑澶灏绌惰涔胯锛涓己搴姘т唬璋负涓伙惰浜宸渚夸瀛[5]ヤ富瑕ㄧ腑浣己搴杩辨ワ甯杩╁ㄦ缁ㄦ浜规舵杩ㄦヨ磋韩浣渚锛芥舵寰

姝ｇ‘ワ浣蹇椤荤ラ

绗杩ㄥ楗哥界╂澶浣浣ュ苟绾介灏卞浠ユ锛楗朵瑕杩骞朵¤椋锛涓涓瑗匡锛堕╀腑纰虫按╁ャ绫抽キ棣澶存渚浜澶чㄥ纰虫按╋濡瀹浠蜂杞ㄥ璧锋ャ

绗骞堕杩ㄦ瑰介ャ涓鹃杩浜璁涓昏杩姘т唬璋斤¤绯浼杞涓轰钩稿绉捣ワ哥姝ｇ‘╂姘ц濡蹇璧般娓告吵㈣绛涓寮哄害缁х杩蹇杈惧颁及璁℃澶у锛220骞撮锛70%~85%缁20浠ヤ[6]锛杩风杩ㄦ戒璇с

绗ヤ瀹瑕涔浠ユ锛ヨ浼娲讳卞浣ㄥ璧风锛濡璺汉峰椋╋峰己搴杩汉娌¤ㄨ浜锛璇存ㄤ芥韩灏卞甫ヨ哄杩跺ヤ究姘磋锛涓杩濡杩充濂界浣锛灏卞椤绘汉浠烘村锛褰剁ワ姣ぉ杩60~90锛涓[7]

绗ヨ涓瀹璁″э浣杩蹇ュ悍涔涓╁奖甯告搴2~3kg锛涓ヤ[7]

缁璁猴

璋ｈ绮纰

缁ㄦ甯涓ヤ涔澶у锛抽姝ｇ‘ユ规骞舵涔浠ユ

璋澶у反

辫烘病锛韬璇锋敞

璧锛

[1]   涔颁富缂. 濡浜х瀛.浜烘虹绀.2008.

[2]   (1, 2) 濮娉颁富缂.瀛.浜烘虹绀.2005.

[3]   (1, 2) Horton TJ, et al. No effect of menstrual cycle phase onglucose kinetics and fuel oxidation during moderate-intensity exercise. Am JPhysiol Endocrinol Metab.2002.

[4]   Vaiksaar S, et al. No effect of menstrual cycle phase on fueloxidation during exercise in rowers. Eur J Appl Physiol. 2011.

[5]   (1, 2) Zderic TW, et al. Glucose kinetics and substrate oxidationduring exercise in the follicular and luteal phases. J Appl Physiol. 2001.

[6]   CDC: Physical Activity for Everyone, Target Heart Rate andEstimated Maximum Heart Rate

[7]   (1, 2, 3) CDC: Healthy Weight, Losing Weight.

[8]   USDA: Dietary Guidelines for Americans 2005.