做家务能减肥?官方“活动强度系数表”给出答案!|少妇做爰猛烈进入a片视频
做家务能减肥?官方“活动强度系数表”给出答案!|科学减重一起来
想知道每天做家务、散步、跑步到底能消耗多少能量?不同运动的强度又该如何划分?
别烦恼,这份《中国18~64岁健康成年人常见身体活动强度系数》表将为您答疑解惑,赶紧收藏对照吧!
什么是代谢当量?
代谢当量(MET)是衡量身体活动中代谢消耗的单位,其数值代表活动时的能量消耗相当于安静时能量消耗的倍数。
具体来说,1MET等于休息静坐时的能量消耗速度,即3.5毫升氧气/千克/分钟。简单理解,MET数值越高,运动强度越大。
常见活动强度分类
根据MET值,常见活动可分为4类:
01 静态行为(≤1.5MET)
典型的如长时间坐着看电视、玩电脑,或是躺着刷手机等,这类行为能量消耗极低。
02 低强度(1.6MET~2.9ME)
如缓慢地散步、轻松地洗碗筷,还有日常拖地等都在此列,虽然有一定活动量,但强度不高。
03 中等强度(3.0MET~5.9MET)
常见的有快走、骑自行车(速度适中)、跳广场舞等,能让身体微微发热、呼吸稍加快。
04 高强度(≥6.0MET)
如快速跳绳、跑步、打篮球等激烈运动,会使呼吸急促、心跳明显加快。
更多身体活动强度系数,赶紧戳下表查询↓

身体活动能量消耗(包含基础代谢)怎么算?
公式:MET值×体重(千克)×时间(小时)
例如:一位60公斤的人跳30分钟广场舞(5.5MET),消耗的能量约为165千卡(5.5×60×0.5)。
来源:《健康成年人身体活动能量消耗参考值》(T/CSSS002—2023)
《成人肥胖食养指南(2024 年版)》
###huangdan:lejiezheyichangjianzhengzhuanghuangdanshizhipifu、yanjinghezhanmochuxianhuangrandexianxiang,tashiyoutineidanhongsushuipingshenggaoyinqide。danhongsushiyizhongyouhongxueqiufenjiechanshengdehuangsesesu,tongchangjingguoganzangdaixiehoupaichu。raner,dangdanhongsudechanshengchaoguoleganzangdechulinengli,huozheganzangwufayouxiaopaichudanhongsushi,jiuhuichuxianhuangdan。huangdandeleixingzhuyaoyousanzhong:rongxuexinghuangdan、ganxibaoxinghuangdanhezusaixinghuangdan。rongxuexinghuangdantongchangyouhongxueqiudepohuaiyinqi,liruzaiyizhongjiaozuorongxuexingpinxuedejibingzhong。ganxibaoxinghuangdanzeyuganzangdegongnengsunshangyouguan,rubingduxingganyan、ganyinghuadeng。erzusaixinghuangdanzeshiyouyudandaobeizusai,daozhidanhongsuwufazhengchangpaichu,birudanshizhenghuoyixianzhongliudengqingkuang。zhengzhuangfangmian,huangdandezhuyaobiaoxianweipifuheyanbaifahuang,youshibanyouniaoyeyansejiashenhedabianyansebiandan。ciwai,yanzhongdehuangdanhaikenengdaozhisaoyang、futonghepilaodengbushigan。duiyuhuangdandechuli,shouxianyaomingqueqibingyin。qingweidehuangdankenengzhixuguanchahexiuxi,eryanzhongqingkuangxiazexuyaozhenduiyuanfajibingjinxingzhiliao。liru,duibingduxingganyandehuanzhe,keyitongguokangbingduyaowulaijiangdiganzangdeyanzheng;erzusaixinghuangdandebingrenzekenengxuyaoshoushujiechuzusai。zongzhi,huangdanbingbushiyizhongduli#(#)#(#)#(#)黄(huang)疸(dan):(:)了(le)解(jie)这(zhe)一(yi)常(chang)见(jian)症(zheng)状(zhuang)黄(huang)疸(dan)是(shi)指(zhi)皮(pi)肤(fu)、(、)眼(yan)睛(jing)和(he)粘(zhan)膜(mo)出(chu)现(xian)黄(huang)染(ran)的(de)现(xian)象(xiang),(,)它(ta)是(shi)由(you)体(ti)内(nei)胆(dan)红(hong)素(su)水(shui)平(ping)升(sheng)高(gao)引(yin)起(qi)的(de)。(。)胆(dan)红(hong)素(su)是(shi)一(yi)种(zhong)由(you)红(hong)血(xue)球(qiu)分(fen)解(jie)产(chan)生(sheng)的(de)黄(huang)色(se)色(se)素(su),(,)通(tong)常(chang)经(jing)过(guo)肝(gan)脏(zang)代(dai)谢(xie)后(hou)排(pai)出(chu)。(。)然(ran)而(er),(,)当(dang)胆(dan)红(hong)素(su)的(de)产(chan)生(sheng)超(chao)过(guo)了(le)肝(gan)脏(zang)的(de)处(chu)理(li)能(neng)力(li),(,)或(huo)者(zhe)肝(gan)脏(zang)无(wu)法(fa)有(you)效(xiao)排(pai)出(chu)胆(dan)红(hong)素(su)时(shi),(,)就(jiu)会(hui)出(chu)现(xian)黄(huang)疸(dan)。(。)黄(huang)疸(dan)的(de)类(lei)型(xing)主(zhu)要(yao)有(you)三(san)种(zhong):(:)溶(rong)血(xue)性(xing)黄(huang)疸(dan)、(、)肝(gan)细(xi)胞(bao)性(xing)黄(huang)疸(dan)和(he)阻(zu)塞(sai)性(xing)黄(huang)疸(dan)。(。)溶(rong)血(xue)性(xing)黄(huang)疸(dan)通(tong)常(chang)由(you)红(hong)血(xue)球(qiu)的(de)破(po)坏(huai)引(yin)起(qi),(,)例(li)如(ru)在(zai)一(yi)种(zhong)叫(jiao)做(zuo)溶(rong)血(xue)性(xing)贫(pin)血(xue)的(de)疾(ji)病(bing)中(zhong)。(。)肝(gan)细(xi)胞(bao)性(xing)黄(huang)疸(dan)则(ze)与(yu)肝(gan)脏(zang)的(de)功(gong)能(neng)损(sun)伤(shang)有(you)关(guan),(,)如(ru)病(bing)毒(du)性(xing)肝(gan)炎(yan)、(、)肝(gan)硬(ying)化(hua)等(deng)。(。)而(er)阻(zu)塞(sai)性(xing)黄(huang)疸(dan)则(ze)是(shi)由(you)于(yu)胆(dan)道(dao)被(bei)阻(zu)塞(sai),(,)导(dao)致(zhi)胆(dan)红(hong)素(su)无(wu)法(fa)正(zheng)常(chang)排(pai)出(chu),(,)比(bi)如(ru)胆(dan)石(shi)症(zheng)或(huo)胰(yi)腺(xian)肿(zhong)瘤(liu)等(deng)情(qing)况(kuang)。(。)症(zheng)状(zhuang)方(fang)面(mian),(,)黄(huang)疸(dan)的(de)主(zhu)要(yao)表(biao)现(xian)为(wei)皮(pi)肤(fu)和(he)眼(yan)白(bai)发(fa)黄(huang),(,)有(you)时(shi)伴(ban)有(you)尿(niao)液(ye)颜(yan)色(se)加(jia)深(shen)和(he)大(da)便(bian)颜(yan)色(se)变(bian)淡(dan)。(。)此(ci)外(wai),(,)严(yan)重(zhong)的(de)黄(huang)疸(dan)还(hai)可(ke)能(neng)导(dao)致(zhi)瘙(sao)痒(yang)、(、)腹(fu)痛(tong)和(he)疲(pi)劳(lao)等(deng)不(bu)适(shi)感(gan)。(。)对(dui)于(yu)黄(huang)疸(dan)的(de)处(chu)理(li),(,)首(shou)先(xian)要(yao)明(ming)确(que)其(qi)病(bing)因(yin)。(。)轻(qing)微(wei)的(de)黄(huang)疸(dan)可(ke)能(neng)只(zhi)需(xu)观(guan)察(cha)和(he)休(xiu)息(xi),(,)而(er)严(yan)重(zhong)情(qing)况(kuang)下(xia)则(ze)需(xu)要(yao)针(zhen)对(dui)原(yuan)发(fa)疾(ji)病(bing)进(jin)行(xing)治(zhi)疗(liao)。(。)例(li)如(ru),(,)对(dui)病(bing)毒(du)性(xing)肝(gan)炎(yan)的(de)患(huan)者(zhe),(,)可(ke)以(yi)通(tong)过(guo)抗(kang)病(bing)毒(du)药(yao)物(wu)来(lai)降(jiang)低(di)肝(gan)脏(zang)的(de)炎(yan)症(zheng);(;)而(er)阻(zu)塞(sai)性(xing)黄(huang)疸(dan)的(de)病(bing)人(ren)则(ze)可(ke)能(neng)需(xu)要(yao)手(shou)术(shu)解(jie)除(chu)阻(zu)塞(sai)。(。)总(zong)之(zhi),(,)黄(huang)疸(dan)并(bing)不(bu)是(shi)一(yi)种(zhong)独(du)立(li)