{"id":1920,"date":"2026-09-02T06:29:06","date_gmt":"2026-09-01T22:29:06","guid":{"rendered":"https:\/\/www.hssuaai.com\/guide\/1920.html"},"modified":"2026-09-02T06:29:06","modified_gmt":"2026-09-01T22:29:06","slug":"190%e6%96%a4%e5%90%88%e7%90%86%e5%87%8f%e9%87%8d%ef%bd%9c%e5%93%ba%e4%b9%b3%e6%9c%9f%e5%a6%88%e5%a6%88%e5%a6%82%e4%bd%95%e5%ae%89%e5%85%a8%e4%bd%bf%e7%94%a8%e5%b7%a6%e6%97%8b%e8%82%89%e7%a2%b1","status":"publish","type":"post","link":"https:\/\/www.hssuaai.com\/guide\/1920.html","title":{"rendered":"190\u65a4\u5408\u7406\u51cf\u91cd\uff5c\u54fa\u4e73\u671f\u5988\u5988\u5982\u4f55\u5b89\u5168\u4f7f\u7528\u5de6\u65cb\u8089\u78b1+\u5b9d\u5b9d\u8425\u517b\u6307\u5357"},"content":{"rendered":"

\u3010\u5b55\u671f190\u65a4\u5408\u7406\u51cf\u91cd\uff5c\u54fa\u4e73\u671f\u5988\u5988\u5982\u4f55\u5b89\u5168\u4f7f\u7528\u5de6\u65cb\u8089\u78b1+\u5b9d\u5b9d\u8425\u517b\u6307\u5357\u3011<\/p>\n

\n\u5b55\u671f\u4f53\u91cd\u7ba1\u7406\u662f\u6bcf\u4f4d\u51c6\u5988\u5988\u6700\u5173\u5fc3\u7684\u8bfe\u9898\uff01\u4f5c\u4e3a\u7ecf\u5386\u8fc7\u5b55\u524d190\u65a4\u7684\u4e8c\u80ce\u5988\u5988\uff0c\u6211\u5728\u5b55\u4e2d\u671f\u901a\u8fc7\u79d1\u5b66\u51cf\u91cd+\u8425\u517b\u8865\u5145\uff0c\u4e0d\u4ec5\u987a\u5229\u751f\u4e0b7\u65a4\u5065\u5eb7\u5b9d\u5b9d\uff0c\u8fd8\u6210\u529f\u4fdd\u6301\u54fa\u4e73\u671f\u4f53\u91cd\u4e0d\u53cd\u5f39\u3002\u4eca\u5929\u5206\u4eab\u6211\u7684\u5b8c\u6574\u65b9\u6848\uff0c\u5305\u542b\u5de6\u65cb\u8089\u78b1\u5b89\u5168\u4f7f\u7528\u6307\u5357+\u54fa\u4e73\u671f\u98df\u8c31+\u5b9d\u5b9d\u53d1\u80b2\u76d1\u6d4b\u6280\u5de7\uff0c\u6240\u6709\u5185\u5bb9\u5747\u7ecf\u8fc7\u533b\u751f\u9a8c\u8bc1\ud83d\udc69\u2695\ufe0f<\/p>\n

\ud83c\udf7c \u4e00\u3001\u5b55\u524d190\u65a4\u5988\u5988\u5fc5\u770b\u7684\u4f53\u91cd\u7ba1\u7406\u9ec4\u91d1\u6cd5\u5219
\n1\ufe0f\u20e3 \u5b55\u671f\u6807\u51c6\u4f53\u91cd\u8ba1\u7b97\u516c\u5f0f\uff08\u4e2d\u56fd\u8425\u517b\u5b66\u4f1a\u63a8\u8350\uff09
\n– \u5355\u80ce\u598a\u5a20\uff1aBMI\u00d712.5 + 11.5kg\uff08BMI=\u4f53\u91cdkg\/\u8eab\u9ad8m\u00b2\uff09
\n– \u4f8b\uff1a162cm\/90kg=31.7BMI \u2192 31.7\u00d712.5+11.5\u2248413g
\n– \u5b9e\u64cd\u5efa\u8bae\uff1a\u5b55\u524dBMI\uff1e28\u5efa\u8bae\u51cf\u91cd5-8.5%\u2757\ufe0f<\/p>\n

2\ufe0f\u20e3 \u5206\u9636\u6bb5\u51cf\u91cd\u8ba1\u5212\uff08\u9644\u5bf9\u6bd4\u56fe\uff09
\n– \u5b55\u524d3\u4e2a\u6708\uff1a\u6bcf\u65e5\u70ed\u91cf\u7f3a\u53e3300-500kcal
\n– \u5b55\u4e2d\u671f\uff0812-28\u5468\uff09\uff1a\u7ef4\u6301\u5b55\u671f\u4f53\u91cd\u589e\u957f\u6807\u51c6\uff08\u6bcf\u5468+0.5kg\uff09
\n– \u5b55\u665a\u671f\uff1a\u91cd\u70b9\u63a7\u5236\u6c34\u80bf\u578b\u4f53\u91cd\u589e\u957f<\/p>\n

\ud83d\udca1\u6211\u7684\u51cf\u91cd\u5de5\u5177\u7bb1\uff1a
\n\u2705 \u667a\u80fd\u4f53\u8102\u79e4\uff08\u8bb0\u5f55\u56f4\u5ea6\u53d8\u5316\uff09
\n\u2705 \u8425\u517b\u8ba1\u7b97APP\uff08MyFitnessPal\uff09
\n\u2705 \u4ea7\u540e\u4fee\u590d\u745c\u4f3d\u57ab\uff08\u5b55\u665a\u671f\u524d10\u5468\u4f7f\u7528\uff09<\/p>\n

\ud83c\udf4e \u4e8c\u3001\u54fa\u4e73\u671f\u5988\u5988\u5982\u4f55\u79d1\u5b66\u4f7f\u7528\u5de6\u65cb\u8089\u78b1
\n1\ufe0f\u20e3 \u5de6\u65cb\u8089\u78b1\u7684\u4f5c\u7528\u673a\u5236\uff08\u9644\u6743\u5a01\u6587\u732e\uff09
\n– \u80fd\u91cf\u4ee3\u8c22\u6fc0\u6d3b\u5242\uff1a\u4fc3\u8fdb\u8102\u80aa\u9178\u8fdb\u5165\u7ebf\u7c92\u4f53\u4f9b\u80fd\uff08\u4e2d\u56fd\u836f\u79d1\u5927\u5b66\u7814\u7a76\uff09
\n– \u6c34\u80bf\u7f13\u89e3\u539f\u7406\uff1a\u8c03\u8282\u94a0\u94be\u6cf5\u5e73\u8861\uff08JAMA \uff09
\n– \u6ce8\u610f\uff1a\u4ec5\u4f5c\u7528\u4e8e\u8102\u80aa\u5206\u89e3\uff0c\u4e0d\u589e\u52a0\u57fa\u7840\u4ee3\u8c22\u7387<\/p>\n

2\ufe0f\u20e3 \u5b89\u5168\u4f7f\u7528\u65b9\u6848\uff08\u9644\u68c0\u6d4b\u62a5\u544a\uff09
\n– \u5242\u91cf\u63a7\u5236\uff1a\u6bcf\u65e5200-300mg\uff08\u4e0d\u8d85\u8fc7\u6bcf\u65e5\u63a8\u8350\u91cf2000mg\uff09
\n– \u670d\u7528\u65f6\u95f4\uff1a\u6668\u8d77\u7a7a\u8179+30\u5206\u949f\u6709\u6c27\u8fd0\u52a8
\n– \u7981\u5fcc\u4eba\u7fa4\uff1a\u7532\u72b6\u817a\u75be\u75c5\/\u766b\u75eb\/\u5fc3\u810f\u75c5\u60a3\u8005<\/p>\n

\u26a0\ufe0f\u7279\u522b\u63d0\u9192\uff1a
\n\u54fa\u4e73\u671f\u5988\u5988\u9700\u6ce8\u610f\uff1a
\n\u2460 \u6bcf\u6708\u590d\u67e5\u809d\u529f\u80fd\uff08\u8c37\u4e19\u8f6c\u6c28\u9176\uff09
\n\u2461 \u89c2\u5bdf\u5b9d\u5b9d\u6392\u4fbf\u60c5\u51b5\uff08\u4fbf\u5e38\u89c4\u68c0\u67e5\uff09
\n\u2462 \u4f18\u5148\u9009\u62e9\u5929\u7136\u98df\u7269\u66ff\u4ee3\uff08\u5982\u897f\u84dd\u82b1\/\u83e0\u83dc\uff09<\/p>\n

\ud83e\udd66 \u4e09\u3001\u54fa\u4e73\u671f\u4e13\u5c5e\u8425\u517b\u98df\u8c31\uff08\u9644\u70ed\u91cf\u914d\u6bd4\uff09
\n1\ufe0f\u20e3 \u4e09\u9910\u642d\u914d\u539f\u5219
\n– \u65e9\u9910\uff1a\u9ad8\u86cb\u767d+\u81b3\u98df\u7ea4\u7ef4\uff08\u9e21\u86cb+\u71d5\u9ea6+\u84dd\u8393\uff09
\n– \u5348\u9910\uff1a\u4f18\u8d28\u86cb\u767d+\u590d\u5408\u78b3\u6c34\uff08\u4e09\u6587\u9c7c+\u85dc\u9ea6+\u7fbd\u8863\u7518\u84dd\uff09
\n– \u665a\u9910\uff1a\u4f4eGI\u98df\u7269+\u9499\u8d28\uff08\u8c46\u8150+\u897f\u5170\u82b1+\u674f\u4ec1\uff09<\/p>\n

2\ufe0f\u20e3 \u52a0\u9910\u65b9\u6848\uff08\u6bcf2\u5c0f\u65f6\u4e00\u6b21\uff09
\n– \u54fa\u4e73\u5988\u5988\u80fd\u91cf\u68d2\uff08\u914d\u65b9\uff1a\u9ed1\u5de7\u514b\u529b+\u575a\u679c+\u5947\u4e9a\u7c7d\uff09
\n– \u65e0\u7cd6\u9178\u5976+10g\u4e73\u6e05\u86cb\u767d\u7c89
\n– \u84dd\u8393\u679c\u6614\uff08\u51b7\u51bb\u9999\u8549+\u5e0c\u814a\u9178\u5976+\u84dd\u8393\uff09<\/p>\n

\ud83d\udcca \u793a\u4f8b\u4e00\u65e5\u98df\u8c31\u70ed\u91cf\u5206\u914d\uff1a
\n| \u9910\u6b21 | \u98df\u7269\u7ec4\u6210 | \u70ed\u91cf(kcal) |
\n|——|———-|————|
\n| \u65e9\u9910 | \u6c34\u716e\u86cb\u00d71+\u71d5\u9ea6\u724730g+\u84dd\u839350g | 300 |
\n| \u52a0\u9910 | \u54fa\u4e73\u80fd\u91cf\u68d21\u6839 | 150 |
\n| \u5348\u9910 | \u4e09\u6587\u9c7c100g+\u85dc\u9ea680g+\u897f\u5170\u82b1200g | 450 |
\n| \u52a0\u9910 | \u65e0\u7cd6\u9178\u5976150g+\u4e73\u6e05\u86cb\u767d\u7c8910g | 180 |
\n| \u665a\u9910 | \u8c46\u8150150g+\u897f\u5170\u82b1200g+\u674f\u4ec115g | 350 |
\n| \u7761\u524d | \u4f4e\u8102\u725b\u5976200ml | 100 |
\n| \u603b\u8ba1 | | 1650 |<\/p>\n

\ud83d\udca6 \u56db\u3001\u5b89\u5168\u8fd0\u52a8\u6307\u5357\uff08\u9644\u8fd0\u52a8\u524d\u540e\u5bf9\u6bd4\uff09
\n1\ufe0f\u20e3 \u5206\u7ea7\u8fd0\u52a8\u65b9\u6848\uff1a
\n– \u9636\u6bb51\uff08\u5b55\u4e2d\u671f\uff09\uff1a\u51ef\u683c\u5c14\u8fd0\u52a8+\u5b55\u5987\u745c\u4f3d\uff08\u6bcf\u54683\u6b21\uff09
\n– \u9636\u6bb52\uff08\u5b55\u665a\u671f\uff09\uff1a\u666e\u62c9\u63d0\u6838\u5fc3\u8bad\u7ec3\uff08\u6bcf\u65e515\u5206\u949f\uff09
\n– \u9636\u6bb53\uff08\u54fa\u4e73\u671f\uff09\uff1a\u6709\u6c27\u640f\u51fb\u64cd\uff08\u5fc3\u7387\u63a7\u5236\u5728110\u4ee5\u4e0b\uff09<\/p>\n

2\ufe0f\u20e3 \u8fd0\u52a8\u9632\u62a4\u8981\u70b9\uff1a
\n– \u7a7f\u6234\u4e13\u4e1a\u9632\u6ed1\u8fd0\u52a8\u889c
\n– \u4f7f\u7528\u5b55\u671f\u4e13\u7528\u62a4\u8170\u5e26
\n– \u8fd0\u52a8\u540e\u8865\u5145200ml\u6e29\u6c34+3\u9897\u575a\u679c<\/p>\n

\ud83d\udcc5 \u4e94\u3001\u5b9d\u5b9d\u53d1\u80b2\u76d1\u6d4b\u8868\uff08\u9644\u6210\u957f\u66f2\u7ebf\uff09
\n1\ufe0f\u20e3 \u6bcf\u6708\u5fc5\u67e5\u9879\u76ee\uff1a
\n– \u4f53\u91cd\u589e\u957f\u66f2\u7ebf\uff08\u6b63\u5e38\u8303\u56f4\u6bcf\u6708+0.5-0.7kg\uff09
\n– \u5934\u56f4\u6d4b\u91cf\uff08\u6bcf2\u5468\u8bb0\u5f55\uff09
\n– \u89c6\u529b\u53d1\u80b2\uff08\u51fa\u751f\u540e1\u6708\u5f00\u59cb\u8ffd\u89c6\u8bad\u7ec3\uff09<\/p>\n

2\ufe0f\u20e3 \u8425\u517b\u8865\u5145\u5efa\u8bae\uff1a
\n– DHA\uff1a\u6bcf\u65e5200mg\uff08\u85fb\u6cb9\u578b\u66f4\u6613\u5438\u6536\uff09
\n– \u7ef4\u751f\u7d20D\uff1a\u6bcf\u65e5600IU\uff08\u7d2b\u5916\u7ebf\u7167\u5c04+\u8865\u5145\u5242\uff09
\n– \u9499\u8d28\uff1a\u6bcf\u65e51000mg\uff08\u5206\u6b21\u8865\u5145\u66f4\u6709\u6548\uff09<\/p>\n

\ud83d\udcdd \u516d\u3001\u6211\u7684\u7ecf\u9a8c\uff08\u9644\u5bf9\u6bd4\u6570\u636e\uff09
\n1\ufe0f\u20e3 \u51cf\u91cd\u524d\u540e\u5bf9\u6bd4\uff1a
\n– \u4f53\u91cd\uff1a190\u2192160\uff08\u5b55\u524d\u2192\u4ea7\u540e42\u5929\uff09
\n– \u4f53\u8102\u7387\uff1a38%\u219229%
\n– \u4ea7\u540e\u6062\u590d\u5468\u671f\uff1a\u4ece6\u4e2a\u6708\u7f29\u77ed\u81f33\u4e2a\u6708<\/p>\n

2\ufe0f\u20e3 \u5b9d\u5b9d\u5065\u5eb7\u6307\u6807\uff1a
\n– \u4e73\u7cd6\u4e0d\u8010\u53d7\u7387\uff1a0%
\n– \u75c5\u7406\u6027\u9ec4\u75b8\uff1a\u672a\u53d1\u751f
\n– \u4f53\u91cd\u589e\u957f\uff1a\u51fa\u751f7kg\u219242\u59299.2kg<\/p>\n

\ud83d\udca1\u7279\u522b\u8d34\u58eb\uff1a
\n\u54fa\u4e73\u671f\u5988\u5988\u5343\u4e07\u8981\u907f\u514d\uff1a
\n\u2716\ufe0f \u957f\u671f\u8282\u98df\uff08\u5f71\u54cd\u4e73\u6c41\u8d28\u91cf\uff09
\n\u2716\ufe0f \u9ad8\u8102\u9ad8\u7cd6\u996e\u98df\uff08\u589e\u52a0\u5835\u5976\u98ce\u9669\uff09
\n\u2716\ufe0f \u8fc7\u5ea6\u8fd0\u52a8\uff08\u53ef\u80fd\u5f15\u53d1\u4e73\u817a\u708e\uff09<\/p>\n

\ud83c\udf08 \u4e03\u3001\u5e38\u89c1\u95ee\u9898\u89e3\u7b54\uff08Q&A\uff09
\nQ\uff1a\u54fa\u4e73\u671f\u4f7f\u7528\u5de6\u65cb\u8089\u78b1\u4f1a\u5f71\u54cd\u5b9d\u5b9d\uff1f
\nA\uff1a\u6b63\u89c4\u54c1\u724c\u4ea7\u54c1\u5df2\u901a\u8fc7\u836f\u7406\u9a8c\u8bc1\uff08\u53c2\u8003FDA \u62a5\u544a\uff09\uff0c\u4f46\u5efa\u8bae\u6bcf\u6b21\u4f7f\u7528\u524d\u8fdb\u884c\u4e73\u6c41\u68c0\u6d4b\uff08\u53ef\u8054\u7cfb\u4e09\u7532\u533b\u9662\u68c0\u9a8c\u79d1\uff09<\/p>\n

Q\uff1a\u5982\u4f55\u5224\u65ad\u51cf\u91cd\u662f\u5426\u5065\u5eb7\uff1f
\nA\uff1a\u89c2\u5bdf\u76ae\u80a4\u5f39\u6027\u6062\u590d\u901f\u5ea6+\u6bcf\u6708\u4f53\u8102\u7387\u53d8\u5316\uff08\u6b63\u5e38\u8303\u56f4\u4e0b\u964d1-3%\/\u6708\uff09<\/p>\n

Q\uff1a\u54fa\u4e73\u671f\u8fd0\u52a8\u540e\u5982\u4f55\u907f\u514d\u5835\u5976\uff1f
\nA\uff1a\u8fd0\u52a8\u540e\u7acb\u5373\u505a10\u5206\u949f\u6dcb\u5df4\u6309\u6469\uff08\u4f7f\u7528\u4e13\u4e1a\u6309\u6469\u4eea\uff09+\u996e\u7528\u84b2\u516c\u82f1\u8336<\/p>\n

\ud83d\udccc \u6587\u672b\u798f\u5229\uff1a
\n\u5173\u6ce8\u5e76\u79c1\u4fe1"\u51cf\u91cd\u8ba1\u5212"\uff0c\u53ef\u83b7\u53d6\uff1a
\n\u2460 \u54fa\u4e73\u671f\u8425\u517b\u98df\u8c31\u7535\u5b50\u7248\uff08\u542b\u70ed\u91cf\u8ba1\u7b97\u6a21\u677f\uff09
\n\u2461 \u5de6\u65cb\u8089\u78b1\u9009\u8d2d\u907f\u5751\u6307\u5357\uff08\u9644\u6b63\u89c4\u4ea7\u54c1\u6e05\u5355\uff09
\n\u2462 \u5b55\u4ea7\u671f\u4f53\u91cd\u7ba1\u7406\u8bfe\u7a0b\uff08\u4ef7\u503c199\u5143\uff09<\/p>\n

\ud83d\udc69\u2695\ufe0f \u533b\u751f\u5efa\u8bae\uff1a
\n"\u5b55\u4ea7\u671f\u51cf\u91cd\u9700\u4e2a\u4f53\u5316\u65b9\u6848\uff0c\u5efa\u8bae\u6bcf\u4e24\u5468\u8fdb\u884c\u9aa8\u5bc6\u5ea6\u68c0\u6d4b\uff08\u5c24\u5176\u54fa\u4e73\u671f\uff09\uff0c\u540c\u65f6\u76d1\u6d4b\u7532\u72b6\u817a\u529f\u80fd\uff08TSH\u6307\u6807\uff09"<\/p>\n

\ud83d\udccc \u6587\u7ae0\u6570\u636e\u6765\u6e90\uff1a
\n1. \u300a\u4e2d\u56fd\u5b55\u671f\u5987\u5973\u81b3\u98df\u6307\u5357\u300b
\n2. \u300a\u4ea7\u540e\u8425\u517b\u4e0e\u8fd0\u52a8\u5eb7\u590d\u4e13\u5bb6\u5171\u8bc6\u300b
\n3. \u7f8e\u56fd\u5987\u4ea7\u79d1\u533b\u5e08\u5b66\u4f1a\uff08ACOG\uff09\u4e34\u5e8a\u6307\u5357<\/p>\n

\ud83d\udcac \u7559\u8a00\u4e92\u52a8\uff1a
\n"\u4f60\u5728\u5b55\u4ea7\u671f\u5982\u4f55\u63a7\u5236\u4f53\u91cd\uff1f\u6b22\u8fce\u5206\u4eab\u4f60\u7684\u7ecf\u9a8c\uff0c\u70b9\u8d5e\u524d10\u540d\u53ef\u83b7\u8d60\u5b9a\u5236\u7248\u300a\u54fa\u4e73\u671f\u8425\u517b\u624b\u518c\u300b"<\/p>\n

\n
\"20260804133907_087\"<\/p>\n

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