{"id":2129,"date":"2021-05-06T20:51:50","date_gmt":"2021-05-06T12:51:50","guid":{"rendered":"https:\/\/nutrinote.co\/?p=2129"},"modified":"2022-05-01T20:13:23","modified_gmt":"2022-05-01T12:13:23","slug":"elderly-resistance-training-suggestions","status":"publish","type":"post","link":"https:\/\/nutrinote.co\/elderly-resistance-training-suggestions\/","title":{"rendered":"\u5065\u5eb7\u5e74\u9577\u8005\u963b\u529b\u8a13\u7df4\u5efa\u8b70"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote\"><p>3\u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c2\u968e\u6bb5\uff1a\u756a\u5916\u7bc7\uff01<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ee90\"><span id=\"%e5%85%88%e4%be%86%e5%80%8b%e7%b5%90%e8%ab%96\">\u5148\u4f86\u500b\u7d50\u8ad6<\/span><\/h2>\n\n\n\n<ul><li>\u6b63\u78ba\u4e14\u5408\u7406\u8a2d\u8a08\u7684\u963b\u529b\u8a13\u7df4\uff0c\u9ad8\u9f61\u8005\u4e5f\u80fd\u5b89\u5fc3\u57f7\u884c\u3002<\/li><li>\u6bcf\u9031 2\u20133 \u5929\uff0c\u6bcf\u6b21\u9593\u9694 48 \u5c0f\u6642\u4ee5\u4e0a\uff0c\u8a13\u7df4\u61c9\u5305\u542b 8\u201310 \u500b\u5927\u808c\u7fa4\uff0c\u52d5\u7528 1\u20132 \u500b\u4ee5\u4e0a\u7684\u95dc\u7bc0 (\u5305\u542b\u52d5\u614b\u79fb\u52d5\u8207\u591a\u52d5\u4f5c\u7d44\u5408)\uff0c\u6bcf\u6b21 1\u20133 \u7d44\uff0c\u6bcf\u7d44 6\u201315 \u4e0b\u4e0d\u7b49\uff08\u808c\u529b6\u201312\u4e0b\uff1b\u808c\u80a5\u5927 8\u201312 \u4e0b\uff1b\u808c\u8010\u529b 10\u201315 \u4e0b)\uff0c\u751a\u81f3\u5efa\u8b70\u53ef\u4ee5\u9054 1 RM \u7684 70%\u201385% 1RM (\u7d04\u53ef\u4ee5\u505a6\u201312\u6b21\u7684\u963b\u529b) \u53ca40\uff05\u201360\uff051RM (\u7d04\u53ef\u57f7\u884c20\u6b21\u4ee5\u4e0a\u7684\u963b\u529b) \u6709\u8f03\u5feb\u901f\u5ea6\u52d5\u4f5c\u7684\u8a13\u7df4\u65b9\u5f0f\u3002<\/li><li>\u8a13\u7df4\u7684\u8a2d\u8a08\u539f\u5247\u61c9\u500b\u5225\u5316\u3001\u6f38\u9032\u5f0f\uff0c\u4e14\u6709\u9031\u671f\u6027\u3002<\/li><li>\u9577\u671f\u76ee\u6a19\u53ef\u8a2d\u5b9a\u70ba\u300c\u7dad\u6301\u300d\u6216\u300c\u63d0\u5347\u300d\u65e5\u5e38\u529f\u80fd\u8207\u8eab\u9ad4\u6d3b\u52d5\u80fd\u529b<\/li><\/ul>\n\n\n\n<p id=\"40d7\">\u5c0f\u5b69\u5b50\u8981\u904b\u52d5\u3001\u5e74\u8f15\u4eba\u8981\u904b\u52d5\uff0c\u7136\u5f8c\u4e0a\u5e74\u7d00\u7684\u4eba\u4e5f\u61c9\u8a72\u8981\u904b\u52d5\uff0c\u800c\u4e14\u4e0d\u53ea\u662f\u6253\u6253\u592a\u6975\u3001\u64cd\u5834\u6563\u6b65\uff0c\u6216\u662f\u6162\u8dd1\u800c\u5df2\uff0c\u4e5f\u8981\u505a\u4e00\u4e9b\u80fd\u935b\u934a\u808c\u8089\u3001\u808c\u529b\u3001\u5f37\u5316\u5e73\u8861\u80fd\u529b\u7684\u8a13\u7df4\uff1b\u70ba\u4ec0\u9ebc\u8981\u6709\u9019\u985e\u7684\u8a13\u7df4\u5462\uff1f<\/p>\n\n\n\n<p id=\"c948\">\u4e16\u754c\u885b\u751f\u7d44\u7e54\u53ca\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\u63d0\u5230\uff0c\u9ad8\u9f61\u8005\u85c9\u7531\u9019\u6a23\u7684\u8a13\u7df4\uff0c\u4e0d\u50c5\u80fd\u9810\u9632\u8dcc\u5012\u7684\u767c\u751f\uff0c\u4e5f\u80fd\u4fdd\u6709\u6b63\u5e38\u7684\u8eab\u9ad4\u6a5f\u80fd\uff0c\u4f8b\u5982\u8d70\u8def\u3001\u8d77\u5e8a\u8d77\u8eab\u3001\u64e6\u7a97\u6236\u4ee5\u53ca\u63d0\u91cd\u7269\u7b49\u65e5\u5e38\u751f\u6d3b\u7684\u80fd\u529b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"771f\"><span id=\"%e5%b9%b4%e9%81%8e-65%ef%bc%8c%e6%87%89%e8%a9%b2%e9%80%99%e6%a8%a3%e5%8b%95\">\u5e74\u904e 65\uff0c\u61c9\u8a72\u9019\u6a23\u52d5<\/span><\/h2>\n\n\n\n<p id=\"0e8f\">\u70ba\u4e86\u66f4\u597d\u7684\u5e74\u8001\u751f\u6d3b\u54c1\u8cea\uff0c\u9664\u4e86\u8981\u6ce8\u91cd\u98f2\u98df\uff0c\u600e\u9ebc\u597d\u597d\u7684\u6d3b\u52d5\u4e5f\u662f\u5f88\u91cd\u8981\u7684\u4e8b\uff0c\u56e0\u70ba\u5728\u9019\u500b\u968e\u6bb5\uff0c\u4eba\u5011\u8eab\u9ad4\u7684\u72c0\u6cc1\uff0c\u5927\u591a\u5df2\u7d93\u4e0d\u6bd4\u9752\u58ef\u5e74\u6210\u5e74\u4eba\u6642\u671f\uff0c\u591a\u4e86\u8a31\u591a\u8981\u6ce8\u610f\u7684\u5065\u5eb7\u8b70\u984c\uff1a<\/p>\n\n\n\n<ol><li>\u9810\u9632\u8dcc\u5012<\/li><li>\u8207\u8dcc\u5012\u6709\u95dc\u7684\u50b7\u5bb3<\/li><li>\u8eab\u9ad4\u529f\u80fd\u80fd\u529b\uff08\u985e\u4f3c\u65e5\u5e38\u751f\u6d3b\u80fd\u529b\uff09<\/li><li>\u8870\u5f31\u75c7<\/li><li>\u9aa8\u8cea\u758f\u9b06\u75c7<\/li><li>\u5176\u4ed6\u6162\u6027\u75be\u75c5<\/li><\/ol>\n\n\n\n<p id=\"9cde\">\u8981\u8b93\u8eab\u9ad4\u7dad\u6301\u597d\u7684\u6a5f\u80fd\uff0c\u8981\u505a\u4ec0\u9ebc\u904b\u52d5\u624d\u597d\uff0c\u662f\u808c\u529b\u8a13\u7df4\u9084\u662f\u6709\u6c27\u904b\u52d5\u5462\uff1f<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"0456\"><span id=\"%e9%ab%98%e9%bd%a1%e8%80%85%e6%87%89%e8%a9%b2%e5%81%9a%e7%9a%84%e5%9b%9b%e5%a4%a7%e9%a1%9e%e9%81%8b%e5%8b%95\">\u9ad8\u9f61\u8005\u61c9\u8a72\u505a\u7684\u56db\u5927\u985e\u904b\u52d5<\/span><\/h2>\n\n\n\n<p id=\"1881\">\u8981\u505a\u4ec0\u9ebc\u904b\u52d5\u6c7a\u65bc\u76ee\u7684\u8207\u9700\u6c42\uff0c\u800c\u6709\u4e0d\u540c\u7684\u904b\u52d5\u7b56\u7565\uff0c\u4f8b\u5982\u9032\u884c\u5e73\u8861\u8207\u529f\u80fd\u6027\u8a13\u7df4\u53ef\u4ee5\u964d\u4f4e\u8dcc\u5012\u7684\u6bd4\u4f8b\uff1b<strong>\u900f\u904e\u5e73\u8861\u3001\u808c\u529b\u3001\u808c\u8010\u529b\u8207\u6b65\u614b\u53ca\u8eab\u9ad4\u529f\u80fd\u6027\u8a13\u7df4\u7684\u7d50\u5408\uff0c\u53ef\u4ee5\u964d\u4f4e\u8dcc\u5012\u8207\u8dcc\u5012\u7684\u50b7\u5bb3\u98a8\u96aa\u3002<\/strong><\/p>\n\n\n\n<p id=\"fb8f\">\u9664\u4e86\u935b\u934a\u808c\u8089\u8207\u8a13\u7df4\u5e73\u8861\u5916\uff0c\u4e5f\u6709\u7814\u7a76\u8b49\u64da\u652f\u6301\uff0c\u5fc3\u80ba\u6709\u6c27\u904b\u52d5\u7684\u8a13\u7df4\u91cf\u8207\u9ad8\u9f61\u8005\u8eab\u9ad4\u529f\u80fd\u964d\u4f4e\u4e4b\u9593\u6709\u8457\u76f8\u53cd\u7684\u95dc\u4fc2\uff0c\u4e5f\u5c31\u662f\u8aaa\uff0c\u57f7\u884c\u5fc3\u80ba\u6709\u6c27\u904b\u52d5\u80fd\u6e1b\u5c11\u8eab\u9ad4\u529f\u80fd\u8b8a\u5dee\u7684\u98a8\u96aa\u3002<\/p>\n\n\n\n<p id=\"10b6\">\u6240\u4ee5\u560d\uff0c\u70ba\u4e86\u6574\u9ad4\u5065\u5eb7\uff0c\u4e0d\u540c\u7a2e\u985e\u7684\u904b\u52d5\u90fd\u6709\u5176\u7121\u6cd5\u53d6\u4ee3\u7684\u76ca\u8655\uff1b\u56e0\u6b64\u5efa\u8b70\u9ad8\u9f61\u8005\u53ef\u4ee5\u7dad\u6301\u56db\u5927\u985e\u7684\u904b\u52d5\uff1a<\/p>\n\n\n\n<ol><li>\u5fc3\u80ba\u6709\u6c27\u904b\u52d5<\/li><li>\u963b\u529b\u8a13\u7df4<\/li><li>\u67d4\u8edf\u5ea6\u8a13\u7df4<\/li><li>\u5e73\u8861\u8a13\u7df4<\/li><\/ol>\n\n\n\n<p id=\"4cc3\">\u53e6\u5916\uff0c\u4e0d\u8ad6\u662f\u5426\u5065\u5eb7\u72c0\u6cc1 \uff0c\u5305\u542b\u884c\u52d5\u4e0d\u4fbf\uff0c\u6240\u6709\u7684\u9ad8\u9f61\u8005\u90fd\u8981\u904b\u52d5\uff0c\u800c\u4e14\u4e0d\u8981\u4e00\u76f4\u5750\u8457\u5594\u3002\u81f3\u65bc\u54ea\u9805\u904b\u52d5\u5148\u505a\uff0c\u5c31\u8981\u770b\u500b\u9ad4\u5dee\u7570\u8207\u5c08\u696d\u8a55\u4f30\uff0c100% \u78ba\u5b9a\u7684\u662f\uff0c\u5c0d\u65bc\u9ad8\u9f61\u8005\uff0c\u53ea\u8981\u52d5\u8d77\u4f86\u90fd\u6bd4\u4e0d\u52d5\u597d\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9321\"><span id=\"%e5%8f%a6%e4%b8%80%e5%80%8b%e9%ab%98%e9%bd%a1%e5%81%a5%e5%ba%b7%e8%ad%b0%e9%a1%8c-%e8%82%8c%e5%b0%91%e7%97%87\">\u53e6\u4e00\u500b\u9ad8\u9f61\u5065\u5eb7\u8b70\u984c-\u808c\u5c11\u75c7<\/span><\/h2>\n\n\n\n<p id=\"0eb1\">\u96a8\u8457\u5e74\u9f61\u4e0a\u5347\u81f3\u4e2d\u5e74\uff0c\u808c\u529b\u964d\u4f4e\u7684\u901f\u5ea6\u6703\u6bd4\u808c\u8089\u91cf\u6e1b\u5c11\u66f4\u5feb\u3002\u808c\u529b\u6bcf\u5e74\u6e1b\u5c112\u20135\uff05\uff1b\u808c\u8089\u91cf\u6bcf\u5e74\u6e1b\u5c11\u7d041\uff05\u3002\u7d93\u5e38\u8dd1\u6b65\u7684\u4e2d\u9ad8\u9f61\u8005\uff0c\u808c\u8089\u91cf\u5373\u4f7f\u7a69\u5b9a\u7dad\u6301\uff0c\u808c\u529b\u4e5f\u53ef\u80fd\u9010\u5e74\u4e0b\u964d3\u20135\uff05\u3002\u808c\u529b\u53c8\u8207\u65e5\u5e38\u751f\u6d3b\u6d3b\u52d5\u80fd\u529b\u6709\u8457\u5bc6\u5207\u95dc\u4fc2\u3002<\/p>\n\n\n\n<p id=\"d10a\">\u808c\u8089\u6e1b\u5c11\u5230\u4e00\u5b9a\u7a0b\u5ea6\u5f8c\uff0c\u5c31\u6703\u5f71\u97ff\u5230\u5e74\u9577\u8005\u7684\u8eab\u9ad4\u72c0\u6cc1\uff0c\u6b64\u5916\uff0c<strong>\u808c\u5c11\u75c7\u8207\u8870\u5f31\u75c7\u7fd2\u7fd2\u76f8\u95dc\uff0c\u4e5f\u662f\u9ad8\u9f61\u8005\u8dcc\u5012\u7684\u9ad8\u98a8\u96aa\u65cf\u7fa4<\/strong>\uff0c\u9664\u4e86\u589e\u52a0\u5e73\u8861\u8a13\u7df4\uff0c\u5728\u751f\u7406\u4e0a\uff0c\u5728\u57f7\u884c\u6709\u6c27\u904b\u52d5\u524d\uff0c\u5efa\u8b70\u5148\u589e\u52a0\u808c\u529b\u518d\u4f86\u57f7\u884c\u3002<\/p>\n\n\n\n<p id=\"8f4f\">(\u91dd\u5c0d\u808c\u5c11\u75c7\u8207\u8870\u5f31\u75c7\u7684\u963b\u529b\u8a13\u7df4\u8207\u904b\u52d5\u65b9\u5f0f\uff0c\u5247\u6703\u53e6\u518d\u5beb\u4e00\u7bc7\u6587\u7ae0\u3002)<\/p>\n\n\n\n<p id=\"4fba\">\u76ee\u524d\u907f\u514d\u6216\u6e1b\u7de9\u808c\u5c11\u75c7\u7684\u76f4\u63a5\u65b9\u5f0f\u5c31\u662f\u589e\u52a0\u808c\u529b\u6216\u808c\u8089\u91cf\uff0c\u800c\u6700\u6709\u6548\u7387\u7684\u65b9\u5f0f\u5373\u662f<strong>\u963b\u529b\u8a13\u7df4\uff08Resistance training, RT\uff09<\/strong>\u8207<strong>\u71df\u990a\u88dc\u5145<\/strong>\u3002<\/p>\n\n\n\n<p id=\"78fa\">\u4e0d\u8ad6\u662f\u808c\u8089\u91cf\u6216\u8005\u808c\u529b\uff0c\u90fd\u6709\u5f88\u5927\u6a5f\u6703\u96a8\u8457\u5e74\u9f61\u800c\u4e0b\u964d\uff0c\u70ba\u4e86\u4e0d\u8b93\u8eab\u9ad4\u8870\u9000\u9019\u9ebc\u5feb\uff0cRT \u662f\u5fc5\u8981\u7684\u904b\u52d5\u9805\u76ee\u3002<\/p>\n\n\n\n<p id=\"2a16\">\u56e0\u6b64\uff0c\u6700\u597d\u5f9e\u4e2d\u5e74\u751a\u81f3 30 \u6b72\u524d\u9023\u540c RT \u4e00\u8d77\u52a0\u5165\u958b\u59cb\u990a\u6210\u904b\u52d5\u7fd2\u6163\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"a41a\"><span id=\"%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%e5%b0%8d%e6%96%bc%e5%81%a5%e5%ba%b7%e9%ab%98%e9%bd%a1%e8%80%85%e7%9a%84%e5%b9%ab%e5%8a%a9\"><strong>\u963b\u529b\u8a13\u7df4\u5c0d\u65bc\u5065\u5eb7\u9ad8\u9f61\u8005\u7684\u5e6b\u52a9<\/strong><\/span><\/h2>\n\n\n\n<ol><li><strong>\u964d\u4f4e\u8dcc\u5012\u8207\u8dcc\u5012\u7684\u50b7\u5bb3\u98a8\u96aa<\/strong><\/li><li>\u5fc3\u7406\u5065\u5eb7<\/li><li>\u65e5\u5e38\u751f\u6d3b\u529f\u80fd\u80fd\u529b\u63d0\u5347<\/li><li>\u8eab\u9ad4\u6d3b\u52d5\u80fd\u529b\u8207\u54c1\u8cea\u63d0\u5347<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"99a3\"><span id=\"%e5%81%a5%e5%ba%b7%e9%ab%98%e9%bd%a1%e8%80%85%e5%9b%a0%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%e8%80%8c%e6%9c%89%e7%9a%84%e7%94%9f%e7%90%86%e9%81%a9%e6%87%89\">\u5065\u5eb7\u9ad8\u9f61\u8005\u56e0\u963b\u529b\u8a13\u7df4\u800c\u6709\u7684\u751f\u7406\u9069\u61c9<\/span><\/h4>\n\n\n\n<ol><li>\u795e\u7d93\u529f\u80fd\u7684\u5e6b\u52a9<\/li><li>\u808c\u8089\u91cf\u4e0a\u5347<\/li><li>\u808c\u529b\u8207\u808c\u8010\u529b\u589e\u52a0<\/li><li>\u8eab\u9ad4\u529f\u80fd\u6027\u66f4\u597d<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"4a34\"><span id=\"%e8%a8%93%e7%b7%b4%e9%87%8f%e7%af%84%e5%9c%8d\">\u8a13\u7df4\u91cf\u7bc4\u570d<\/span><\/h4>\n\n\n\n<ol><li>\u904b\u52d5\u983b\u7387\uff1a\u6bcf\u9031 2\u20133 \u5929\u7684\u8eab\u9ad4\u4e3b\u8981\u5927\u808c\u7fa4\u8a13\u7df4\uff0c\u6bcf\u6b21\u9593\u9694 48 \u5c0f\u6642\u4ee5\u4e0a<\/li><li>\u7d44\u6578\uff1a\u6bcf\u6b21 1\u20133 \u7d44\uff0c1\u20132 \u500b\u4ee5\u4e0a\u7684\u591a\u95dc\u7bc0 (\u5305\u542b\u52d5\u614b\u79fb\u52d5\u8207\u591a\u52d5\u4f5c\u7d44\u5408)\u3002<\/li><li>\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\uff1a\u808c\u529b 6\u201312 \u4e0b\uff1b\u808c\u80a5\u5927 8\u201312 \u4e0b\uff1b\u808c\u8010\u529b 10\u201315 \u4e0b<\/li><li>\u91cd\u91cf (\u5f37\u5ea6)\uff1a70%\u201385% 1 RM\u53ca 40\uff05\u201360\uff05 1RM \u6709\u8f03\u5feb\u901f\u5ea6\u7684\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"a0da\"><span id=\"%e5%80%8b%e5%88%a5%e5%8c%96%e8%88%87%e6%bc%b8%e9%80%b2%e9%81%8e%e7%a8%8b\">\u500b\u5225\u5316\u8207\u6f38\u9032\u904e\u7a0b<\/span><\/h4>\n\n\n\n<ul><li>\u61c9\u7b26\u5408\u500b\u5225\u5316\u3001\u6f38\u9032\u5f0f\u4e14\u6709\u9031\u671f\u6027\u7684\u8a13\u7df4\u539f\u5247\u3002<\/li><li>\u9577\u671f\u76ee\u6a19\u53ef\u8a2d\u5b9a\u7dad\u6301\u6216\u63d0\u5347\u65e5\u5e38\u529f\u80fd\u8207\u8eab\u9ad4\u6d3b\u52d5\u80fd\u529b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"64ce\"><span id=\"%e7%89%b9%e5%88%a5%e6%b3%a8%e6%84%8f%e4%ba%8b%e9%a0%85\">\u7279\u5225\u6ce8\u610f\u4e8b\u9805<\/span><\/h4>\n\n\n\n<ul><li>\u95dc\u9375\u8981\u9ede\uff1a\u5408\u9069\u7684\u963b\u529b\u8a13\u7df4\uff0c\u5efa\u8b70\u4ee5\u5b89\u5168\u548c\u5065\u5eb7\u70ba\u5c0e\u5411\u3002<\/li><li>\u74b0\u5883\u5b89\u5168\uff1a\u904b\u52d5\u8a2d\u8a08\u9700\u8003\u616e\u500b\u9ad4\u8870\u5f31\u7a0b\u5ea6\u3001\u6d3b\u52d5\u9650\u5236\u3001\u8a8d\u77e5\u529f\u80fd\u6216\u5176\u4ed6\u6162\u6027\u75be\u75c5\u72c0\u6cc1\uff0c\u540c\u6642\u8981\u8003\u91cf\u5c45\u5bb6\u7684\u751f\u6d3b\u529f\u80fd\u8207\u74b0\u5883\u3002<\/li><\/ul>\n\n\n\n<p id=\"6275\"><strong>\u6700\u91cd\u8981\u7684\u662f\uff0c\u6240\u6709\u7684\u9ad8\u9f61\u8005\u963b\u529b\u8a13\u7df4\uff0c\u61c9\u8a72\u662f\u5c0d\u61c9\u8a72\u500b\u9ad4\u7684\u80fd\u529b\u8207\u53ef\u57f7\u884c\u7684\u904b\u52d5\u5167\u5bb9\uff0c\u4e14\u80fd\u5e6b\u52a9\u8eab\u9ad4\u5065\u5eb7\u3002<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<p>\u5099\u8a3b\uff1a\u672c\u6587\u50c5\u4f9b\u53c3\u8003\uff0c\u5982\u6709\u7591\u616e\uff0c\u8acb\u4f9d\u7167\u5c08\u696d\u91ab\u4e8b\u4eba\u54e1\u7684\u91ab\u7642\u8a3a\u65b7\u70ba\u4e3b\u8981\u5efa\u8b70\uff0c\u672c\u6587\u767c\u4f48\u6642\u76e1\u53ef\u80fd\u627e\u5c0b\u53ef\u9760\u8b49\u64da\uff0c\u4f46\u4e0d\u6392\u9664\u6709\u5176\u4ed6\u8b49\u64da\u6216\u672a\u4f86\u66f4\u65b0\u8b49\u64da\u63a8\u7ffb\u76ee\u524d\u7d50\u8ad6\u3002<\/p>\n\n\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"%e5%bb%b6%e4%bc%b8%e9%96%b1%e8%ae%80\" class=\"wp-block-heading\">\u5ef6\u4f38\u95b1\u8b80<\/h2>\n\n\n\n<ol><li><a href=\"https:\/\/nutrinote.co\/%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4-%e5%9f%ba%e7%a4%8e%e5%85%a5%e9%96%80%e7%9f%a5%e8%ad%98-%e7%a8%ae%e9%a1%9e-%e9%87%8d%e8%a8%93\/\" class=\"rank-math-link\">\u4ec0\u9ebc\u662f\u963b\u529b\u8a13\u7df4\uff1f<\/a><\/li><li><a aria-label=\"2020 WHO \u65b0\u904b\u52d5\u6307\u5357\uff01\u91dd\u5c0d\u8eab\u9ad4\u6d3b\u52d5\u8207\u5750\u5f0f\u751f\u6d3b\u8005\u7684\u5efa\u8b70 (opens in a new tab)\" href=\"https:\/\/a01022002.medium.com\/2020-who-%E6%96%B0%E9%81%8B%E5%8B%95%E6%8C%87%E5%8D%97-%E9%87%9D%E5%B0%8D%E8%BA%AB%E9%AB%94%E6%B4%BB%E5%8B%95%E8%88%87%E5%9D%90%E5%BC%8F%E7%94%9F%E6%B4%BB%E8%80%85%E7%9A%84%E5%BB%BA%E8%AD%B0-%E8%A9%B3%E7%B4%B0%E7%89%88-d5029b901718\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"rank-math-link\">2020 WHO \u65b0\u904b\u52d5\u6307\u5357\uff01\u91dd\u5c0d\u8eab\u9ad4\u6d3b\u52d5\u8207\u5750\u5f0f\u751f\u6d3b\u8005\u7684\u5efa\u8b70<\/a><\/li><li><a aria-label=\"\u9810\u9632\u8001\u4eba\u8dcc\u5012\u7684\u95dc\u9375\u904b\u52d5\u4e4b\u4e00\uff1a\u5e73\u8861\u8a13\u7df4 (opens in a new tab)\" href=\"http:\/\/\u9810\u9632\u8001\u4eba\u8dcc\u5012\u7684\u95dc\u9375\u904b\u52d5\u4e4b\u4e00\uff1a\u5e73\u8861\u8a13\u7df4\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"rank-math-link\">\u9810\u9632\u8001\u4eba\u8dcc\u5012\u7684\u95dc\u9375\u904b\u52d5\u4e4b\u4e00\uff1a\u5e73\u8861\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/nutrinote.co\/3500-steps-daily-prevent-cognitive-decline\/\" target=\"_blank\" aria-label=\"2020\u5e74\u65b0\u7814\u7a76\uff1a\u9577\u8005\u6bcf\u65e5\u8d70 3,500 \u6b65\u5c31\u53ef\u5ef6\u7de9\u8a8d\u77e5\u8870\u9000\uff01 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">2020\u5e74\u65b0\u7814\u7a76\uff1a\u9577\u8005\u6bcf\u65e5\u8d70 3,500 \u6b65\u5c31\u53ef\u5ef6\u7de9\u8a8d\u77e5\u8870\u9000\uff01<\/a><\/li><\/ol>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u672c\u6587\u539f\u59cb\u51fa\u8655\u70ba\u6797\u5bb6\u8f1d\u6559\u7df4\u7684 <a href=\"https:\/\/medium.com\/nutrinote\/%E5%81%A5%E5%BA%B7%E5%B9%B4%E9%95%B7%E8%80%85%E9%98%BB%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%BB%BA%E8%AD%B0-b6e12edf6202\" target=\"_blank\" aria-label=\"Medium (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">Medium<\/a><\/p>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u808c\u8089\u6e1b\u5c11\u5230\u4e00\u5b9a\u7a0b\u5ea6\u5f8c\uff0c\u5c31\u6703\u5f71\u97ff\u5230\u5e74\u9577\u8005\u7684\u8eab\u9ad4\u72c0\u6cc1\uff0c\u6b64\u5916\uff0c\u808c\u5c11\u75c7\u8207\u8870\u5f31\u75c7\u7fd2\u7fd2\u76f8\u95dc\uff0c\u4e5f\u662f\u9ad8\u9f61\u8005\u8dcc\u5012\u7684\u9ad8\u98a8\u96aa\u65cf\u7fa4\uff0c\u9664\u4e86\u589e\u52a0\u5e73\u8861\u8a13\u7df4\uff0c\u5728\u751f\u7406\u4e0a\uff0c\u5728\u57f7\u884c&#8230;<\/p>\n","protected":false},"author":3,"featured_media":2131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[292,293,294],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/2129"}],"collection":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/comments?post=2129"}],"version-history":[{"count":1,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/2129\/revisions"}],"predecessor-version":[{"id":2980,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/2129\/revisions\/2980"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/2131"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=2129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=2129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=2129"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=2129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}