31 lines
584 B
Markdown
31 lines
584 B
Markdown
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少做或不做有氧，饮食配额
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![[Pasted image 20250216121046.png]]
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当前 180cm-90kg
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碳水2.0/kg 蛋白质1.4/kg = 180g碳水 126g蛋白质
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# 分餐
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![[截屏2025-02-16 12.14.15.png]]
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# 碳水
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![[截屏2025-02-16 12.16.32.png]]
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# 蛋白质
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![[截屏2025-02-16 12.22.15.png]]
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认为纯瘦肉基本只含有蛋白质，不吃肥肉不吃皮
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2个鸡蛋 + 250毫升牛奶 约等于 20g蛋白质
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午饭晚饭 120g熟瘦肉 约等于30g蛋白质（25%）
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# 脂肪
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![[截屏2025-02-16 12.35.14.png]]
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基本不吃肥肉/糖油混合物
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![[截屏2025-02-16 12.37.07.png]]
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