{"id":3243,"date":"2025-03-20T00:37:03","date_gmt":"2025-03-19T16:37:03","guid":{"rendered":"https:\/\/taichungbro.com\/?p=3243"},"modified":"2025-03-25T19:54:18","modified_gmt":"2025-03-25T11:54:18","slug":"calorie-deficit","status":"publish","type":"post","link":"https:\/\/www.taichungbro.com\/en\/2025\/03\/20\/calorie-deficit\/","title":{"rendered":"\u70ba\u4ec0\u9ebc\u6211\u65e9\u9910\u4e0d\u5403\u537b\u9084\u662f\u8b8a\u80d6\u4e86?\u5982\u4f55\u9054\u6210\u71b1\u91cf\u8d64\u5b57"},"content":{"rendered":"<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Content<\/h2><nav><ul><li class=\"\"><a href=\"#\u8eab\u9ad4\u80fd\u91cf\u4f86\u6e90\u70ba\u4f55\">\u8eab\u9ad4\u80fd\u91cf\u4f86\u6e90\u70ba\u4f55?<\/a><ul><li class=\"\"><a href=\"#1-\u78b3\u6c34\u5316\u5408\u7269\uff08\u7cd6\u539f\uff09\">1. \u78b3\u6c34\u5316\u5408\u7269<\/a><\/li><li class=\"\"><a href=\"#2-\u8102\u80aa\">2. \u8102\u80aa<\/a><\/li><li class=\"\"><a href=\"#3-\u86cb\u767d\u8cea\uff08\u808c\u8089\uff09\">3. \u86cb\u767d\u8cea<\/a><\/li><\/ul><\/li><li class=\"\"><a href=\"#\u5b8c\u5168\u4e0d\u5403\u78b3\u6c34\u597d\u55ce-\u592a\u5c11\u6703\u600e\u9ebc\u6a23\">\u5b8c\u5168\u4e0d\u5403\u78b3\u6c34\u597d\u55ce?\u592a\u5c11\u6703\u600e\u9ebc\u6a23?<\/a><ul><li class=\"\"><a href=\"#1-\u7e3d\u71b1\u91cf\u651d\u53d6\u672a\u6e1b\u5c11\">1. \u7e3d\u71b1\u91cf\u651d\u53d6\u672a\u6e1b\u5c11<\/a><\/li><li class=\"\"><a href=\"#2-\u57fa\u790e\u4ee3\u8b1d\u7387\u964d\u4f4e\">2. \u57fa\u790e\u4ee3\u8b1d\u7387\u964d\u4f4e<\/a><\/li><li class=\"\"><a href=\"#3-\u7f3a\u4e4f\u8db3\u5920\u7684\u78b3\u6c34\u5316\u5408\u7269\">3. \u7f3a\u4e4f\u8db3\u5920\u7684\u78b3\u6c34\u5316\u5408\u7269<\/a><\/li><\/ul><\/li><li class=\"\"><a href=\"#\u71b1\u91cf\u8d64\u5b57\u600e\u9ebc\u9054\u6a19-\u600e\u9ebc\u6a23\u53eb\u9069\u7576\">\u71b1\u91cf\u8d64\u5b57\u600e\u9ebc\u9054\u6a19? \u600e\u9ebc\u6a23\u53eb\u9069\u7576?<\/a><ul><li class=\"\"><a href=\"#1-\u8a08\u7b97\u6bcf\u65e5\u6d88\u8017\u8207\u651d\u53d6\u71b1\u91cf-tdee-\uff0c\">1. \u8a08\u7b97\u6bcf\u65e5\u6d88\u8017\u8207\u651d\u53d6\u71b1\u91cf(TDEE)\uff0c<\/a><\/li><li class=\"\"><a href=\"#2-\u8ffd\u8e64\u9ad4\u91cd\u8207\u9ad4\u8102\u8b8a\u5316\">2. \u8ffd\u8e64\u9ad4\u91cd\u8207\u9ad4\u8102\u8b8a\u5316<\/a><\/li><li class=\"\"><a href=\"#3-\u89c0\u5bdf\u8eab\u9ad4\u72c0\u614b\u8207\u904b\u52d5\u8868\u73fe\">3. \u89c0\u5bdf\u8eab\u9ad4\u72c0\u614b\u8207\u904b\u52d5\u8868\u73fe<\/a><\/li><li class=\"\"><a href=\"#4-\u98e2\u9913\u611f\">4. \u98e2\u9913\u611f<\/a><\/li><li class=\"\"><a href=\"#\u5efa\u8b70\u9ad4\u91cd\u8b8a\u5316\">\u5efa\u8b70\u9ad4\u91cd\u8b8a\u5316<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<p>\u96a8\u8457\u793e\u6703\u7684\u767c\u5c55\uff0c\u98f2\u98df\u8207\u751f\u6d3b\u7684\u6240\u9762\u81e8\u7684\u8a98\u60d1\u662f\u8d8a\u4f86\u8d8a\u7e41\u76db\uff0c\u6bcf\u5929\u90fd\u5145\u65a5\u8457\u7f8e\u98df\u5728\u6211\u5011\u5468\u906d\uff0c\u800c\u751f\u6d3b\u7684\u666e\u904d\u58d3\u529b\u4e5f\u4f7f\u8a31\u591a\u4eba\u900f\u904e\u7f8e\u98df\u4f86\u7de9\u89e3\u751f\u6d3b\u58d3\u529b\uff0c\u96a8\u8457\u65e5\u5fa9\u4e00\u65e5\uff0c\u5404\u7a2e\u5065\u5eb7\u554f\u984c\u4e5f\u96a8\u4e4b\u800c\u4f86\uff0c\u56e0\u6b64\u73fe\u4ee3\u4eba\u958b\u59cb\u5d07\u5c1a\u201d\u5c0f\u98df\u201d\u7684\u6a21\u5f0f\u4f86\u907f\u514d\u651d\u53d6\u904e\u591a\u4e0d\u5fc5\u8981\u7684\u71b1\u91cf\uff0c\u4f46\u8a31\u591a\u4eba\u7167\u505a\u4e86\u537b\u90fd\u9047\u5230\u4e86\u4e00\u6a23\u7684\u554f\u984c\uff0c\u5df2\u7d93\u5c11\u5403\u4e86\uff0c\u6c92\u6709\u6bd4\u8f03\u7626\u5c31\u7b97\u4e86\u9084\u8b8a\u80d6?\u90a3\u9019\u7a76\u7adf\u8981\u600e\u9ebc\u89e3\u6c7a\u5462?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u8eab\u9ad4\u80fd\u91cf\u4f86\u6e90\u70ba\u4f55\">\u8eab\u9ad4\u80fd\u91cf\u4f86\u6e90\u70ba\u4f55?<\/h2>\n\n\n\n<p>\u9996\u5148\u6211\u5011\u8981\u4e86\u89e3\u8eab\u9ad4\u7684\u80fd\u91cf\u8f49\u63db\u6a5f\u5236\uff0c\u8eab\u9ad4\u80fd\u91cf\u4f86\u6e90\u5206\u70ba\u4e09\u985e\uff1a\u78b3\u6c34\u5316\u5408\u7269\u3001\u8102\u80aa\u3001\u86cb\u767d\u8cea\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u78b3\u6c34\u5316\u5408\u7269\uff08\u7cd6\u539f\uff09\">1. \u78b3\u6c34\u5316\u5408\u7269<\/h3>\n\n\n\n<p>\u4e3b\u8981\u4f86\u6e90\uff1a \u7c73\u98ef\u3001\u9eb5\u5305\u3001\u9eb5\u689d\u3001\u5730\u74dc\u3001\u6c34\u679c\u7b49\u3002<br>\u78b3\u6c34\u5316\u5408\u7269\u88ab\u6d88\u5316\u5f8c\u8f49\u70ba\u8461\u8404\u7cd6\uff0c\u9032\u5165\u8840\u6db2\u63d0\u4f9b\u80fd\u91cf\uff0c\u591a\u9918\u7684\u8461\u8404\u7cd6\u6703\u5132\u5b58\u5728\u809d\u81df\u8207\u808c\u8089\u4e2d\uff0c\u5f62\u6210\u809d\u91a3\u8207\u808c\u8089\u7cd6\u539f\uff0c\u7576\u9700\u8981\u80fd\u91cf\u6642\u5feb\u901f\u5206\u89e3\u4f7f\u7528\u3002\u5982\u679c\u78b3\u6c34\u651d\u53d6\u91cf\u5145\u8db3\uff0c\u8eab\u9ad4\u6703\u512a\u5148\u71c3\u71d2\u78b3\u6c34\uff0c\u56e0\u70ba\u9019\u662f\u6700\u5feb\u901f\u7684\u80fd\u91cf\u4f86\u6e90\u3002\u71c3\u71d2\u78b3\u6c34\u4e3b\u8981\u4f9d\u9760\u9ad8\u5f37\u5ea6\u904b\u52d5\u5982\u91cd\u8a13\u3001HIIT\u3001\u77ed\u8dd1\u7b49\uff0c\u7576\u78b3\u6c34\u8017\u76e1\uff0c\u8eab\u9ad4\u624d\u6703\u958b\u59cb\u71c3\u71d2\u8102\u80aa\u3002 \u4f46\u82e5\u7576\u7cd6\u539f\u5132\u5b58\u6eff\u4e86\uff0c\u591a\u9918\u7684\u78b3\u6c34\u5316\u5408\u7269\u5c31\u6703\u8f49\u63db\u6210\u8102\u80aa\uff0c\u5132\u5b58\u5728\u8102\u80aa\u7d30\u80de\u5167\uff0c\u9020\u6210\u8102\u80aa\u5806\u7a4d\uff0c\u9577\u671f\u5247\u5bb9\u6613\u5c0e\u81f4\u80a5\u80d6\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u8102\u80aa\"><strong>2<\/strong>. \u8102\u80aa<\/h3>\n\n\n\n<p>\u4e3b\u8981\u4f86\u6e90\uff1a \u9b5a\u6cb9\u3001\u5805\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u916a\u68a8\u3002<br>\u7576\u8eab\u9ad4\u7684\u8840\u7cd6\u8207\u809d\u7cd6\u539f\u7528\u5b8c\u6642\uff0c\u8102\u80aa\u958b\u59cb\u88ab\u5206\u89e3\u6210\u8102\u80aa\u9178\u8207\u916e\u9ad4\uff0c\u4f9b\u61c9\u80fd\u91cf\u3002\u800c\u8102\u80aa\u662f\u4f4e\u5f37\u5ea6\u6d3b\u52d5\u7684\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\uff0c\u4f8b\u5982\uff1a\u8d70\u8def\u3001\u8f15\u5ea6\u6162\u8dd1\u3001\u745c\u4f3d\u3001\u65e5\u5e38\u6d3b\u52d5\u6642\u71c3\u71d2\u8102\u80aa\u8f03\u591a\uff0c\u4e14\u9577\u6642\u9593\u7a7a\u8179\u72c0\u614b\u6216\u4f4e\u78b3\u98f2\u98df(\u751f\u916e\u98f2\u98df)\u6642\uff0c\u8eab\u9ad4\u6703\u66f4\u4f9d\u8cf4\u8102\u80aa\u3002 \u53e6\u5916\u9577\u6642\u9593\u904b\u52d5\u5982\u99ac\u62c9\u677e\uff0c\u4e00\u958b\u59cb\u6642\u4f7f\u7528\u7cd6\u539f\uff0c\u4e4b\u5f8c\u624d\u6703\u8f49\u5411\u8102\u80aa\u4f9b\u80fd\u3002<\/p>\n\n\n\n<p>\u8102\u80aa\u71c3\u71d2\u7684\u524d\u63d0 :<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u6709\u6c27\u904b\u52d5\u6301\u7e8c 30 \u5206\u9418\u4ee5\u4e0a\uff0c\u8102\u80aa\u71c3\u71d2\u6bd4\u4f8b\u624d\u6703\u63d0\u5347\u3002<\/li>\n\n\n\n<li>\u71b1\u91cf\u651d\u53d6 &lt; \u6d88\u8017 (\u71b1\u91cf\u8d64\u5b57) \u6642\uff0c\u8eab\u9ad4\u624d\u6703\u52d5\u7528\u8102\u80aa\u5132\u5b58\u3002<\/li>\n\n\n\n<li>\u7981\u98df\u72c0\u614b (\u5982\u9593\u6b47\u6027\u65b7\u98df) \u6642\uff0c\u8eab\u9ad4\u6703\u958b\u59cb\u4f9d\u8cf4\u8102\u80aa\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\uff0c\u4f46\u82e5\u904e\u5ea6\u7f3a\u4e4f\u78b3\u6c34\u5316\u5408\u7269\uff0c\u4e5f\u53ef\u80fd\u6703\u5f71\u97ff\u904b\u52d5\u8868\u73fe\u8207\u808c\u8089\u6d41\u5931\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u86cb\u767d\u8cea\uff08\u808c\u8089\uff09\">3. \u86cb\u767d\u8cea<\/h3>\n\n\n\n<p>\u4e3b\u8981\u4f86\u6e90\uff1a \u96de\u8089\u3001\u725b\u8089\u3001\u9b5a\u3001\u8c46\u985e\u3001\u86cb\u3001\u4e73\u88fd\u54c1\u7b49\u3002<br>\u6b63\u5e38\u60c5\u6cc1\u4e0b\uff0c\u8eab\u9ad4\u4e0d\u6703\u512a\u5148\u71c3\u71d2\u86cb\u767d\u8cea\uff0c\u4f46\u5982\u679c\uff1a<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u7cd6\u539f\u5df2\u7d93\u7528\u5b8c (\u9577\u6642\u9593\u7981\u98df\u6216\u6975\u7aef\u4f4e\u78b3\u98f2\u98df)<\/li>\n\n\n\n<li>\u8102\u80aa\u71c3\u71d2\u4e0d\u8db3\u4ee5\u4f9b\u61c9\u80fd\u91cf (\u5982\u904e\u5ea6\u7bc0\u98df\u3001\u808c\u8089\u6d41\u5931)<\/li>\n\n\n\n<li>\u904b\u52d5\u5f37\u5ea6\u6975\u9ad8\u4e14\u6c92\u6709\u8db3\u5920\u78b3\u6c34\u6216\u8102\u80aa<\/li>\n<\/ol>\n\n\n\n<p>\u8eab\u9ad4\u5c31\u6703\u958b\u59cb\u5206\u89e3\u808c\u8089\u86cb\u767d\u8cea\uff0c\u8f49\u63db\u6210\u8461\u8404\u7cd6\u4f86\u63d0\u4f9b\u80fd\u91cf\u3002\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u904e\u5ea6\u7bc0\u98df\u6216\u904b\u52d5\u4e14\u6c92\u6709\u88dc\u5145\u8db3\u5920\u71df\u990a\u6703\u5c0e\u81f4\u808c\u8089\u6d41\u5931\u800c\u4e0d\u55ae\u662f\u6e1b\u5c11\u8102\u80aa\u3002\u90a3\u5982\u4f55\u907f\u514d\u808c\u8089\u6d41\u5931\uff1f<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u78ba\u4fdd\u651d\u53d6\u8db3\u5920\u86cb\u767d\u8cea\u3002<\/li>\n\n\n\n<li>\u904b\u52d5\u524d\u5f8c\u9069\u91cf\u88dc\u5145\u78b3\u6c34\uff0c\u907f\u514d\u8eab\u9ad4\u52d5\u7528\u808c\u8089\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\u3002<\/li>\n\n\n\n<li>\u91cd\u91cf\u8a13\u7df4\u53ef\u4ee5\u4fdd\u8b77\u808c\u8089\uff0c\u907f\u514d\u56e0\u71b1\u91cf\u8d64\u5b57\u5c0e\u81f4\u904e\u5ea6\u6d41\u5931\u3002<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u5b8c\u5168\u4e0d\u5403\u78b3\u6c34\u597d\u55ce-\u592a\u5c11\u6703\u600e\u9ebc\u6a23\">\u5b8c\u5168\u4e0d\u5403\u78b3\u6c34\u597d\u55ce?\u592a\u5c11\u6703\u600e\u9ebc\u6a23?<\/h2>\n\n\n\n<p>\u80a5\u80d6\u7684\u6839\u672c\u539f\u56e0\u5c31\u662f\u8102\u80aa\u904e\u591a\u7d2f\u7a4d\uff0c\u800c\u904e\u591a\u7d2f\u7a4d\u7684\u4e3b\u56e0\u5c31\u662f\u651d\u53d6\u591a\u9918\u7684\u78b3\u6c34\u800c\u8f49\u63db\u6210\u4e86\u8102\u80aa\uff0c\u56e0\u6b21\u82e5\u8981\u9054\u5230\u6e1b\u8102\u5c31\u5fc5\u9808\u4fdd\u6301\u71b1\u91cf\u8d64\u5b57(\u71b1\u91cf\u651d\u53d6 &lt; \u6d88\u8017)\uff0c\u56e0\u6b64\u8a31\u591a\u4eba\u5c31\u7b97\u5c11\u5403\u4e86\uff0c<strong>\u4e00\u6574\u5929\u7684\u71b1\u91cf\u651d\u53d6\u82e5\u6c92\u6709\u5c0f\u65bc\u6d88\u8017\u5c31\u6703\u7121\u6cd5\u6e1b\u91cd\u751a\u81f3\u8b8a\u91cd<\/strong>\u3002\u90a3\u9019\u6a23\u770b\u4f86\u6211\u5011\u662f\u5426\u5c31\u4e0d\u8981\u651d\u53d6\u78b3\u6c34\u5c31\u597d\u4e86\u5462? \u5982\u679c\u4eca\u5929\u651d\u53d6\u904e\u5c11\u7684\u78b3\u6c34\u6703\u7522\u751f\u751a\u9ebc\u554f\u984c?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u7e3d\u71b1\u91cf\u651d\u53d6\u672a\u6e1b\u5c11\"><strong>1. \u7e3d\u71b1\u91cf\u651d\u53d6\u672a\u6e1b\u5c11<\/strong><\/h3>\n\n\n\n<p>\u5047\u8a2d\u7701\u7565\u65e9\u9910\u4e2d\u7684\u78b3\u6c34\u5316\u5408\u7269\uff0c\u53ef\u80fd\u8b93\u8eab\u9ad4\u611f\u89ba\u80fd\u91cf\u4e0d\u8db3\uff0c\u7d50\u679c\u5c0e\u81f4\u4f60\u5728\u5348\u9910\u6216\u665a\u9910\u66b4\u98f2\u66b4\u98df\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u57fa\u790e\u4ee3\u8b1d\u7387\u964d\u4f4e\">2. <strong>\u57fa\u790e\u4ee3\u8b1d\u7387\u964d\u4f4e<\/strong><\/h3>\n\n\n\n<p>\u5403\u592a\u5c11\u6216\u71df\u990a\u4e0d\u5747\u8861\u53ef\u80fd\u8b93\u8eab\u9ad4\u9032\u5165\u7701\u80fd\u6a21\u5f0f\uff0c\u6e1b\u5c11\u80fd\u91cf\u6d88\u8017\u3002\u7576\u57fa\u790e\u4ee3\u8b1d\u7387\u964d\u4f4e\uff0c\u5373\u4f7f\u651d\u53d6\u7684\u71b1\u91cf\u6c92\u6709\u589e\u52a0\uff0c\u4e5f\u53ef\u80fd\u8b8a\u5f97\u66f4\u5bb9\u6613\u56e4\u7a4d\u8102\u80aa\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u7f3a\u4e4f\u8db3\u5920\u7684\u78b3\u6c34\u5316\u5408\u7269\">3. <strong>\u7f3a\u4e4f\u8db3\u5920\u7684\u78b3\u6c34\u5316\u5408\u7269<\/strong><\/h3>\n\n\n\n<p>\u6c92\u6709\u642d\u914d\u9069\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269 (\u5982\u7cd9\u7c73\u3001\u71d5\u9ea5)\uff0c\u53ef\u80fd\u5c0e\u81f4\u8840\u7cd6\u904e\u4f4e\uff0c\u4f7f\u5f97\u8eab\u9ad4\u66f4\u5bb9\u6613\u9032\u5165\u58d3\u529b\u6a21\u5f0f\uff0c\u5f71\u97ff\u76ae\u8cea\u9187\u5206\u6ccc\uff0c\u4f7f\u8102\u80aa\u66f4\u5bb9\u6613\u56e4\u7a4d\u3002\u4e14\u9577\u671f\u4f4e\u78b3\u6c34\u98f2\u98df\u4e5f\u53ef\u80fd\u5f71\u97ff\u904b\u52d5\u8868\u73fe\uff0c\u6e1b\u5c11\u71b1\u91cf\u6d88\u8017\u3002<\/p>\n\n\n\n<p>\u7d9c\u5408\u4ee5\u4e0a\uff0c\u78b3\u6c34\u4e0d\u662f\u4e0d\u80fd\u651d\u53d6\uff0c\u800c\u662f\u4ee5\u80fd\u4f9b\u61c9\u4f60\u904b\u52d5\u6216\u662f\u6b63\u5e38\u52de\u52d5\u8868\u73fe\u8db3\u5920\u5373\u53ef\u3002\u90a3\u6211\u5011\u8a72\u5982\u4f55\u5224\u65b7\u9069\u7576\u7684\u71b1\u91cf\u8d64\u5b57\u5462?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u71b1\u91cf\u8d64\u5b57\u600e\u9ebc\u9054\u6a19-\u600e\u9ebc\u6a23\u53eb\u9069\u7576\">\u71b1\u91cf\u8d64\u5b57\u600e\u9ebc\u9054\u6a19? \u600e\u9ebc\u6a23\u53eb\u9069\u7576?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-\u8a08\u7b97\u6bcf\u65e5\u6d88\u8017\u8207\u651d\u53d6\u71b1\u91cf-tdee-\uff0c\">1. \u8a08\u7b97\u6bcf\u65e5\u6d88\u8017\u8207\u651d\u53d6\u71b1\u91cf(TDEE)\uff0c<\/h3>\n\n\n\n<p>TDEE\u662f\u6307\u8eab\u9ad4\u4e00\u5929\u5167\u6d88\u8017\u7684\u7e3d\u71b1\u91cf\uff0c\u8a08\u7b97\u516c\u5f0f\u70ba \u201cTDEE=BMR\u00d7\u6d3b\u52d5\u4fc2\u6578\u201d\uff0cBMR\u5247\u4ee3\u8868\u57fa\u790e\u4ee3\u8b1d\u7387\u3002<br>BMR\u53ef\u4ee5\u5f9e\u7db2\u8def\u7684\u8a08\u7b97\u5668\u53d6\u5f97\u5927\u6982\u6578\u5b57 : <a href=\"https:\/\/tools.heho.com.tw\/bmr\/\" target=\"_blank\" rel=\"noopener\">https:\/\/tools.heho.com.tw\/bmr\/<\/a><\/p>\n\n\n\n<p>\u6d3b\u52d5\u4fc2\u6578\u9078\u64c7\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e45\u5750\uff08\u5e7e\u4e4e\u4e0d\u904b\u52d5\uff09\uff1a\u00d71.2<\/li>\n\n\n\n<li>\u8f15\u5ea6\u6d3b\u52d5\uff08\u6bcf\u9031\u904b\u52d5 1-3 \u5929\uff09\uff1a\u00d71.375<\/li>\n\n\n\n<li>\u4e2d\u5ea6\u6d3b\u52d5\uff08\u6bcf\u9031\u904b\u52d5 3-5 \u5929\uff09\uff1a\u00d71.55<\/li>\n\n\n\n<li>\u9ad8\u5ea6\u6d3b\u52d5\uff08\u6bcf\u9031\u904b\u52d5 6-7 \u5929\uff09\uff1a\u00d71.725<\/li>\n\n\n\n<li>\u6975\u5ea6\u6d3b\u52d5\uff08\u52de\u529b\u5de5\u4f5c\u6216\u6bcf\u5929\u5169\u6b21\u9ad8\u5f37\u5ea6\u904b\u52d5\uff09\uff1a\u00d71.9<\/li>\n<\/ul>\n\n\n\n<p>\u6709\u4e86\u4ee5\u4e0a\u6578\u5b57\u5c31\u9700\u8981\u8a18\u9304\u6bcf\u65e5\u651d\u53d6\u7684\u71b1\u91cf\uff0c\u4e26\u4fdd\u6301\u6bcf\u65e5\u651d\u53d6\u4f4e\u65bcTDEE\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-\u8ffd\u8e64\u9ad4\u91cd\u8207\u9ad4\u8102\u8b8a\u5316\">2. \u8ffd\u8e64\u9ad4\u91cd\u8207\u9ad4\u8102\u8b8a\u5316<\/h3>\n\n\n\n<p>\u55ae\u9760\u9ad4\u91cd\u8b8a\u5316\u53ef\u80fd\u6703\u53d7\u6c34\u5206\u5f71\u97ff\uff0c\u56e0\u6b64\u53ef\u642d\u914d\u9ad4\u8102\u6578\u64da\u624d\u6e96\u78ba<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u6bcf\u9031\u91cf\u9ad4\u91cd 2-3 \u6b21\uff0c\u5efa\u8b70\u90fd\u662f\u65e9\u6668\u7a7a\u8179\u6642\u3002<\/li>\n\n\n\n<li>\u4f7f\u7528\u9ad4\u8102\u8a08\u6216\u76ae\u8102\u593e\u89c0\u5bdf\u9ad4\u8102\u7387\u8b8a\u5316\u3002<\/li>\n\n\n\n<li>\u6e2c\u91cf\u8170\u570d\uff0c\u82e5\u8170\u570d\u7e2e\u5c0f\u4f46\u9ad4\u91cd\u8b8a\u5316\u4e0d\u5927\uff0c\u4ee3\u8868\u808c\u8089\u4fdd\u6301\u4e14\u8102\u80aa\u5728\u6e1b\u5c11\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-\u89c0\u5bdf\u8eab\u9ad4\u72c0\u614b\u8207\u904b\u52d5\u8868\u73fe\">3. \u89c0\u5bdf\u8eab\u9ad4\u72c0\u614b\u8207\u904b\u52d5\u8868\u73fe<\/h3>\n\n\n\n<p>\u82e5\u71b1\u91cf\u8d64\u5b57\u904e\u5927\uff0c\u53ef\u80fd\u51fa\u73fe\u75b2\u52de\u3001\u6ce8\u610f\u529b\u4e0b\u964d\u3001\u8a13\u7df4\u7121\u529b\u7b49\u554f\u984c\uff0c\u4e14\u5982\u679c\u5728\u91cd\u91cf\u8a13\u7df4\u6642\u6301\u7e8c\u964d\u4f4e\u91cd\u91cf\uff0c\u53ef\u80fd\u8868\u793a\u808c\u8089\u6d41\u5931\u3002\u6709\u9019\u4e9b\u72c0\u6cc1\u90fd\u61c9\u9069\u7576\u8abf\u6574\u651d\u53d6\u91cf\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-\u98e2\u9913\u611f\">4. \u98e2\u9913\u611f<\/h3>\n\n\n\n<p>\u9069\u5ea6\u7684\u98e2\u9913\u662f\u6b63\u5e38\u7684\uff0c\u4f46\u82e5\u904e\u5ea6\u98e2\u9913\uff0c\u53ef\u80fd\u8868\u793a\u71b1\u91cf\u8d64\u5b57\u904e\u5927\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u5efa\u8b70\u9ad4\u91cd\u8b8a\u5316\">\u5efa\u8b70\u9ad4\u91cd\u8b8a\u5316<\/h3>\n\n\n\n<p>\u82e5\u6bcf\u9031\u9ad4\u91cd\u4e0b\u964d 0.5-1 \u516c\u65a4\uff0c\u4ee3\u8868\u71b1\u91cf\u8d64\u5b57\u9054\u6a19\u4e14\u9069\u7576\u3002<\/p>\n\n\n\n<p>\u82e5 2 \u9031\u4ee5\u4e0a\u9ad4\u91cd\u7121\u8b8a\u5316\uff0c\u53ef\u518d\u6e1b\u5c11\u6bcf\u65e5 100-200 \u5927\u5361\u6216\u589e\u52a0\u904b\u52d5\u91cf\u3002<\/p>\n\n\n\n<p>\u4f46\u82e5\u9ad4\u91cd\u4e0b\u964d\u904e\u5feb\uff08&gt;1.5 \u516c\u65a4\/\u9031\uff09\uff0c\u61c9\u9069\u5ea6\u589e\u52a0\u651d\u53d6\u91cf\uff0c\u907f\u514d\u4ee3\u8b1d\u4e0b\u964d\u3002<\/p>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--30)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\" id=\"\u60f3\u4e86\u89e3\u6709\u95dc\u7ba1\u87ba\u7d0b\u3001\u76f4\u87ba\u7d0b\u3001\u9310\u87ba\u7d0b\u3001\u5c3a\u5bf8\u8868\u793a\u3001\u82f1\u5236\u7ba1\u87ba\u7d0b\u3001\u516c\u5236\u7ba1\u87ba\u7d0b\u7684\u77e5\u8b58\u55ce\uff1f-\u5ef6\u4f38\u95b1\u8b80\uff1a\u300a\u7ba1\u87ba\u7d0b\u767e\u767e\u7a2e-\u4f60\u90fd\u8a8d\u8b58\u55ce-\u300b\">\u60f3\u4e86\u89e3\u6709\u95dc\u5982\u4f55\u8655\u7406\u6216\u9762\u5c0d\u8ca0\u80fd\u91cf\u55ce\uff1f <br>Further Reading :<a href=\"https:\/\/www.taichungbro.com\/en\/2024\/11\/22\/negative-emotions\/\" data-type=\"link\" data-id=\"https:\/\/taichungbro.com\/2023\/10\/28\/screw\/\" target=\"_blank\" rel=\"noopener\">\u300a\u60c5\u7dd2\u638c\u63a7\u8853 \u2013 \u4f60\u4e86\u89e3\u8ca0\u9762\u60c5\u7dd2\u55ce?\u300b<\/a><\/h5>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u71b1\u91cf\u8d64\u5b57\u662f\u7dad\u6301\u9ad4\u614b\u907f\u514d\u7d2f\u7a4d\u904e\u591a\u8102\u80aa\u6700\u91cd\u8981\u7684\u539f\u5247\uff0c\u4f46\u5728\u7576\u4eca\u793e\u6703\u98f2\u98df\u8207\u751f\u6d3b\u7684\u6240\u9762\u81e8\u7684\u8a98\u60d1\u662f\u8d8a\u4f86\u8d8a\u7e41\u76db\uff0c\u6bcf\u5929\u90fd\u5145\u65a5\u8457\u7f8e\u98df\u5728\u6211\u5011\u5468\u906d\uff0c\u751f\u6d3b\u7684\u666e\u904d\u58d3\u529b\u4e5f\u4f7f\u8a31\u591a\u4eba\u900f\u904e\u7f8e\u98df\u4f86\u7de9\u89e3\u751f\u6d3b\u58d3\u529b\uff0c\u9054\u6210\u71b1\u91cf\u8d64\u5b57\u4f3c\u4e4e\u5341\u5206\u56f0\u96e3\uff0c\u4f46\u4e8b\u5be6\u662f\u53ea\u8981\u80fd\u5403\u5c0d\u6771\u897f\u5176\u5be6\u4e26\u4e0d\u96e3\u3002<\/p>","protected":false},"author":2,"featured_media":3254,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[51],"tags":[285,283,284],"class_list":["post-3243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-knowledge","tag-285","tag-283","tag-284"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/posts\/3243","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/comments?post=3243"}],"version-history":[{"count":0,"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/posts\/3243\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/media\/3254"}],"wp:attachment":[{"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/media?parent=3243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/categories?post=3243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.taichungbro.com\/en\/wp-json\/wp\/v2\/tags?post=3243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}