{"id":11224,"date":"2026-11-04T00:28:51","date_gmt":"2026-11-03T16:28:51","guid":{"rendered":"https:\/\/www.hssuaai.com\/guide\/11224.html"},"modified":"2026-11-04T00:28:51","modified_gmt":"2026-11-03T16:28:51","slug":"%f0%9f%8c%9f%e5%ad%95%e6%97%a9%e6%9c%9f%e4%bd%93%e9%87%8d%e5%a2%9e%e9%95%bf%e6%a0%87%e5%87%86%e8%bf%87%e6%9d%a5%e4%ba%ba%e7%bb%8f%e9%aa%8c%e5%88%86%e4%ba%ab%e6%80%80%e5%ad%952%e4%b8%aa%e6%9c%88","status":"publish","type":"post","link":"https:\/\/www.hssuaai.com\/guide\/11224.html","title":{"rendered":"\ud83c\udf1f\u5b55\u65e9\u671f\u4f53\u91cd\u589e\u957f\u6807\u51c6+\u8fc7\u6765\u4eba\u7ecf\u9a8c\u5206\u4eab\u6000\u5b552\u4e2a\u6708\u6b63\u5e38\u80d6\u591a\u5c11\uff1f\u9644\u5065\u5eb7\u589e\u91cd\u98df\u8c31\uff01"},"content":{"rendered":"<p>\ud83c\udf1f\u3010\u5b55\u65e9\u671f\u4f53\u91cd\u589e\u957f\u6807\u51c6+\u8fc7\u6765\u4eba\u7ecf\u9a8c\u5206\u4eab\u3011\u6000\u5b552\u4e2a\u6708\u6b63\u5e38\u80d6\u591a\u5c11\uff1f\u9644\u5065\u5eb7\u589e\u91cd\u98df\u8c31\uff01<\/p>\n<p>\ud83d\udc69\u2695\ufe0f\u5b55\u65e9\u671f\u4f53\u91cd\u7ba1\u7406\u5168\u653b\u7565<br \/>\n\uff08\u964428\u5929\u98df\u8c31+\u8fd0\u52a8\u8ba1\u5212\uff09<\/p>\n<p>\u2728\u3010\u5b55\u65e9\u671f\u4f53\u91cd\u589e\u957f\u771f\u76f8\u3011<br \/>\n\u6000\u5b552\u4e2a\u6708\uff085-12\u5468\uff09\u4f53\u91cd\u6ce2\u52a8\u8303\u56f4\uff1a<br \/>\n\u2705\u6b63\u5e38\u503c\uff1a+2-3kg\uff08\u6839\u636e\u5b55\u524dBMI\u8c03\u6574\uff09<br \/>\n\u2705\u8b66\u6212\u503c\uff1a\uff1e5kg\uff08\u9700\u8b66\u60d5\u598a\u5a20\u7cd6\u5c3f\u75c5\uff09<br \/>\n\u2705\u5f02\u5e38\u503c\uff1a\uff1c1kg\uff08\u53ef\u80fd\u8425\u517b\u4e0d\u8db3\uff09<\/p>\n<p>\ud83d\udd25\u3010\u8fc7\u6765\u4eba\u8840\u6cea\u7ecf\u9a8c\u3011<br \/>\n@\u5b55\u671f\u5c0f\u52a9\u624b\u4eb2\u6d4b\u6709\u6548\u7684\u589e\u91cd\u65b9\u6848<br \/>\n\u25ab\ufe0f\u5b55\u5410\u4e25\u91cd\u671f\uff08\u5b556-8\u5468\uff09\uff1a\u6bcf\u5929\u56fa\u5b9a\u52a0\u99103\u6b21<br \/>\n\u25ab\ufe0f\u7a33\u5b9a\u671f\uff08\u5b559-12\u5468\uff09\uff1a\u5b9e\u65bd&quot;3+2&quot;\u996e\u98df\u6cd5<br \/>\n\u25ab\ufe0f\u4f53\u91cd\u8fbe\u6807\u540e\uff1a\u542f\u52a8&quot;\u9ec4\u91d1\u8fd0\u52a8\u5468\u671f&quot;<\/p>\n<p>\ud83c\udf4e\u301028\u5929\u5065\u5eb7\u589e\u91cd\u98df\u8c31\u3011<br \/>\n\ud83c\udf1e\u65e9\u9910\u7ec4\u5408\uff087:30-8:30\uff09<br \/>\n\u25ab\ufe0f\u71d5\u9ea6\u725b\u5976\u7ca5+\u6c34\u716e\u86cb\u00d72+\u5168\u9ea6\u5410\u53f82\u7247<br \/>\n\u25ab\ufe0f\u5357\u74dc\u5c0f\u7c73\u7cca+\u6838\u6843\u4ec115g+\u5c0f\u756a\u83045\u9897<br \/>\n\u25ab\ufe0f\u9694\u65e5\u4ea4\u66ff\u98df\u7528\uff0c\u86cb\u767d\u8d28\u5360\u6bd440%<\/p>\n<p>\ud83e\udd5b\u4e0a\u5348\u52a0\u9910\uff0810:30-11:00\uff09<br \/>\n\u25ab\ufe0f\u5e0c\u814a\u9178\u5976150g+\u5947\u4e9a\u7c7d10g+\u84dd\u839350g<br \/>\n\u25ab\ufe0f\u86cb\u767d\u68d21\u6839\uff08\u9009\u62e9\u65e0\u7cd6\u6b3e\uff09<\/p>\n<p>\ud83c\udf73\u5348\u9910\uff0812:30-13:30\uff09<br \/>\n\u25ab\ufe0f\u7cd9\u7c73\u996d100g+\u6e05\u84b8\u9c7c150g+\u897f\u5170\u82b1200g<br \/>\n\u25ab\ufe0f\u8c46\u8150\u6d77\u5e26\u6c64\uff08\u8c46\u815050g+\u6d77\u5e2630g\uff09<br \/>\n\u25ab\ufe0f\u6a44\u6984\u6cb9\u51c9\u62cc\u83e0\u83dc\uff0850g\uff09<\/p>\n<p>\ud83e\udd5b\u4e0b\u5348\u52a0\u9910\uff0815:30-16:00\uff09<br \/>\n\u25ab\ufe0f\u82b1\u751f\u9171\u5168\u9ea6\u9762\u53051\u7247+\u82f9\u679c1\u4e2a<br \/>\n\u25ab\ufe0f\u4f4e\u8102\u5976\u916a30g+\u9ec4\u74dc\u6761100g<\/p>\n<p>\ud83c\udf72\u665a\u9910\uff0818:30-19:30\uff09<br \/>\n\u25ab\ufe0f\u85dc\u9ea6\u996d80g+\u9999\u714e\u725b\u6392100g+\u82a6\u7b0b150g<br \/>\n\u25ab\ufe0f\u7d2b\u83dc\u86cb\u82b1\u6c64\uff08\u7d2b\u83dc5g+\u9e21\u86cb1\u4e2a\uff09<br \/>\n\u25ab\ufe0f\u5357\u74dc50g\u6e05\u84b8<\/p>\n<p>\ud83c\udf75\u7761\u524d\u52a0\u9910\uff0821:00\u524d\uff09<br \/>\n\u25ab\ufe0f\u4f4e\u8102\u725b\u5976200ml+\u674f\u4ec15\u9897<br \/>\n\u25ab\ufe0f\u6216\u9ed1\u829d\u9ebb\u7cca50g\uff08\u65e0\u7cd6\uff09<\/p>\n<p>\ud83c\udfc3\u2640\ufe0f\u3010\u8fd0\u52a8\u9ec4\u91d1\u65f6\u95f4\u8868\u3011<br \/>\n\u5b558\u5468\u540e\u542f\u52a8\uff1a<br \/>\n\u23f09:00-10:00\uff1a\u51ef\u683c\u5c14\u8fd0\u52a8\uff08\u6bcf\u59293\u7ec4\u00d715\u6b21\uff09<br \/>\n\u23f015:00-16:00\uff1a\u5b55\u5987\u745c\u4f3d\uff08\u91cd\u70b9\u7ec3\u4e60\u732b\u725b\u5f0f\uff09<br \/>\n\u23f019:00-20:00\uff1a\u6563\u6b65\uff08\u6bcf\u54685\u6b21\uff0c\u6bcf\u6b2130\u5206\u949f\uff09<br \/>\n\u23f021:00-21:30\uff1a\u5b55\u5987\u666e\u62c9\u63d0\uff08\u6838\u5fc3\u808c\u7fa4\u5f3a\u5316\uff09<\/p>\n<p>\u26a0\ufe0f\u3010\u4e09\u5927\u7981\u5fcc\u3011<br \/>\n1\ufe0f\u20e3\u907f\u514d\u4ef0\u5367\u8d77\u5750\uff08\u5b5512\u5468\u540e\uff09<br \/>\n2\ufe0f\u20e3\u7981\u6b62\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\uff08HIIT\uff09<br \/>\n3\ufe0f\u20e3\u7981\u7528\u5f39\u529b\u5e26\u7b49\u5267\u70c8\u8fd0\u52a8\u5668\u68b0<\/p>\n<p>\ud83d\udca1\u3010\u4f53\u91cd\u5f02\u5e38\u5e94\u5bf9\u65b9\u6848\u3011<br \/>\n\ud83d\udd38\u4f53\u91cd\u589e\u957f\uff1c1kg\uff1a<br \/>\n\u2705\u589e\u52a0\u575a\u679c\u6444\u5165\uff08\u6bcf\u65e520g\uff09<br \/>\n\u2705\u8865\u5145\u5b55\u671f\u7ef4\u751f\u7d20D3<br \/>\n\u2705\u54a8\u8be2\u4ea7\u79d1\u533b\u751f\u8c03\u6574\u65b9\u6848<\/p>\n<p>\ud83d\udd38\u4f53\u91cd\u589e\u957f\uff1e5kg\uff1a<br \/>\n\u2705\u6bcf\u5468\u76d1\u6d4b\u8840\u7cd6\uff08\u7a7a\u8179+\u9910\u540e2\u5c0f\u65f6\uff09<br \/>\n\u2705\u51cf\u5c11\u7cbe\u5236\u78b3\u6c34\uff08\u767d\u7c73\u996d\u2192\u7cd9\u7c73\uff09<br \/>\n\u2705\u589e\u52a0\u81b3\u98df\u7ea4\u7ef4\uff08\u6bcf\u65e525g\uff09<\/p>\n<p>\ud83d\udcca\u3010\u5b55\u65e9\u671f\u4f53\u91cd\u76d1\u6d4b\u8868\u3011<br \/>\n| \u5b55\u5468 | \u4f53\u91cd\uff08kg\uff09 | BMI\u6307\u6570 | \u8425\u517b\u8bc4\u5206 |<br \/>\n|&#8212;&#8212;|&#8212;&#8212;&#8212;&#8212;|&#8212;&#8212;&#8211;|&#8212;&#8212;&#8212;-|<br \/>\n| 5\u5468  | 52.3\u219253.1  | 19.2\u219219.6 | \u2605\u2605\u2605\u2606\u2606    |<br \/>\n| 8\u5468  | 53.8\u219254.5  | 19.5\u219219.8 | \u2605\u2605\u2605\u2605\u2606    |<br \/>\n| 12\u5468 | 55.2\u219255.7  | 20.0\u219220.3 | \u2605\u2605\u2605\u2605\u2605    |<\/p>\n<p>\ud83c\udf08\u3010\u5b55\u671f\u4f53\u91cd\u7ba1\u7406\u4e09\u5927\u539f\u5219\u3011<br \/>\n1\ufe0f\u20e3&quot;\u4e09\u4e09\u5236&quot;\u996e\u98df\uff1a\u86cb\u767d\u8d2830%+\u78b3\u6c3440%+\u8102\u80aa30%<br \/>\n2\ufe0f\u20e3&quot;\u9ec4\u91d130\u5206\u949f&quot;\uff1a\u9910\u540e30\u5206\u949f\u5f00\u59cb\u6563\u6b65<br \/>\n3\ufe0f\u20e3&quot;\u6c34\u5206\u5b88\u6052&quot;\uff1a\u6bcf\u65e5\u996e\u6c342000ml\uff08\u6668\u8d77300ml+\u9910\u524d200ml+\u8fd0\u52a8500ml+\u7761\u524d400ml\uff09<\/p>\n<p>\ud83d\udd2c\u3010\u6743\u5a01\u6570\u636e\u53c2\u8003\u3011<br \/>\n\u6839\u636e\u300a\u4e2d\u56fd\u5b55\u671f\u5987\u5973\u81b3\u98df\u6307\u5357\u300b\uff1a<br \/>\n\u5b55\u65e9\u671f\u6bcf\u65e5\u70ed\u91cf\u9700\u6c42\uff1a1750-1900kcal<br \/>\n\u4f18\u8d28\u86cb\u767d\u6444\u5165\u91cf\uff1a65-75g\/\u65e5<br \/>\n\u94c1\u5143\u7d20\u63a8\u8350\u91cf\uff1a27mg\/\u65e5<br \/>\n\u9499\u5143\u7d20\u63a8\u8350\u91cf\uff1a1000mg\/\u65e5<\/p>\n<p>\ud83d\udcac\u3010\u65b0\u624b\u5988\u5988\u95ee\u7b54\u3011<br \/>\nQ\uff1a\u5b55\u5410\u4e25\u91cd\u5bfc\u81f4\u4f53\u91cd\u4e0b\u964d\u600e\u4e48\u529e\uff1f<br \/>\nA\uff1a\u589e\u52a0\u7ef4\u751f\u7d20B6\u6444\u5165\uff08\u6bcf\u65e510mg\uff09<br \/>\n\u8865\u5145\u950c\u5143\u7d20\uff08\u7261\u86ce\/\u5357\u74dc\u7c7d\uff09<br \/>\n\u91c7\u7528\u5c11\u91cf\u591a\u9910\u6cd5\uff08\u6bcf\u65e56-8\u9910\uff09<\/p>\n<p>Q\uff1a\u4f53\u91cd\u589e\u957f\u8fc7\u5feb\u5982\u4f55\u63a7\u5236\uff1f<br \/>\nA\uff1a\u5b9e\u65bd&quot;211\u996e\u98df\u6cd5&quot;\uff1a<br \/>\n2\u62f3\u852c\u83dc+1\u62f3\u86cb\u767d\u8d28+1\u62f3\u4e3b\u98df<br \/>\n\u51cf\u5c11\u7cbe\u5236\u7cd6\u6444\u5165\uff08\u6bcf\u65e5\uff1c25g\uff09<br \/>\n\u589e\u52a0\u98df\u7269\u7ea4\u7ef4\uff08\u6bcf\u65e525-30g\uff09<\/p>\n<p>\ud83c\udf1f<br \/>\n\u5b55\u65e9\u671f\u4f53\u91cd\u7ba1\u7406\u4e09\u5927\u6838\u5fc3\uff1a<br \/>\n1\ufe0f\u20e3\u79d1\u5b66\u589e\u91cd\uff1aBMI\u589e\u957f0.3-0.5\/\u5b55\u6708<br \/>\n2\ufe0f\u20e3\u8425\u517b\u5747\u8861\uff1a\u6bcf\u65e5\u8865\u5145\u53f6\u9178400\u03bcg<br \/>\n3\ufe0f\u20e3\u9002\u5ea6\u8fd0\u52a8\uff1a\u6bcf\u5468150\u5206\u949f\u4e2d\u7b49\u5f3a\u5ea6\u6d3b\u52a8<\/p>\n<div class=\"article-images\">\n<figure style=\"margin:15px 0\"><img decoding=\"async\" src=\"https:\/\/www.hssuaai.com\/guide\/wp-content\/uploads\/2026\/11\/20260804140328_040-1.jpg\" alt=\"20260804140328_040\" loading=\"lazy\" style=\"max-width:100%;height:auto\" \/><\/p>\n<p style=\"font-size:12px;color:#999;margin-top:4px\">\u56fe\u7247\u6765\u6e90\u4e8e\u7f51\u7edc\uff0c\u5982\u6709\u4fb5\u6743\u8bf7\u8054\u7cfb\u5220\u9664<\/p>\n<\/figure>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\ud83c\udf1f\u3010\u5b55\u65e9\u671f\u4f53\u91cd\u589e\u957f\u6807\u51c6+\u8fc7\u6765\u4eba\u7ecf\u9a8c\u5206\u4eab\u3011\u6000\u5b552\u4e2a\u6708\u6b63\u5e38\u80d6\u591a\u5c11\uff1f\u9644\u5065\u5eb7\u589e\u91cd\u98df\u8c31\uff01 \ud83d\udc69\u2695\ufe0f\u5b55\u65e9\u671f\u4f53\u91cd\u7ba1\u7406\u5168\u653b\u7565 \uff08 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[3498,196,8363,8362,8361],"class_list":["post-11224","post","type-post","status-publish","format-standard","hentry","category-28","tag-3498","tag-196","tag-8363","tag-8362","tag-8361"],"_links":{"self":[{"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/posts\/11224","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/comments?post=11224"}],"version-history":[{"count":0,"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/posts\/11224\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/media\/11225"}],"wp:attachment":[{"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/media?parent=11224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/categories?post=11224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hssuaai.com\/guide\/wp-json\/wp\/v2\/tags?post=11224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}