60分鐘各項運動消耗熱量表60分鐘各項運動消耗熱量表60分鐘各項運動消耗熱量表xxx公司60分鐘各項運動消耗熱量表文件編號：文件日期：修訂次數(shù)：第1.0次更改批準(zhǔn)審核制定方案設(shè)計，管理制度我去年10月份的時候跳繩，300個一組，跳四組，每天堅持，一個月后，大家都說我明顯瘦了

從12月份開始，我是500個一組，做6組，中間做拉伸運動休息，防止肉堆積在腿上

整個時間就是45分鐘，超過了半個小時（所以已經(jīng)開始燃燒脂肪了）

我不做任何的節(jié)食，只是注意別吃太撐，少吃高熱量油炸奶油的東西，不吃夜宵，晚上8點多開始運動我現(xiàn)在4個月已經(jīng)瘦了將近15斤雖然每個月只瘦3~4斤，但是我覺得已經(jīng)足夠了，比較不能光看體重，就算體重不下降，肉也會變緊，人也會看瘦逛街110大卡游泳1036大卡騎腳踏車184大卡泡澡168大卡開車82大卡燙衣服120大卡打網(wǎng)球352大卡洗碗136大卡看電影66大卡爬樓梯480大卡溜狗130大卡洗衣服114大卡郊游240大卡打掃228大卡跳有氧運動252大卡跳繩448大卡打拳450大卡午睡48大卡念書88大卡跳舞300大卡工作76大卡慢走255大卡打高爾夫球186大卡快走555大卡看電視72大卡慢跑655大卡打桌球300大卡快跑700大卡騎馬276大卡體能訓(xùn)練300大卡滑雪354大卡健美操300大卡插花114大卡練武術(shù)790大卡買東西180大卡仰臥起坐432大卡五谷類的熱量表食品名稱熱量(大卡)/可食部分(克)油炸土豆片黑芝麻芝麻(白)油面筋方便面油餅油條莜麥面燕麥片小米薏米秈米(標(biāo)一)高粱米富強(qiáng)粉通心粉大黃米(黍)江米粳米(標(biāo)二)掛面(富強(qiáng)粉)機(jī)米玉米糝米粉(干,細(xì))香大米秈米(標(biāo)二)掛面(標(biāo)準(zhǔn)粉)標(biāo)準(zhǔn)粉血糯米粳米(標(biāo)一)黃米玉米面(白)玉米面(黃)612/100531/100517/100490/100472/100399/100386/100385/100367/100358/100357/100351/100351/100350/100350/100349/100348/100348/100347/100347/100347/100346/100346/100345/100344/100344/100343/100343/100342/100340/100340/100食品名稱熱量(大卡)/可食部分(克)白薯干土豆粉粉條地瓜粉玉米(白)玉米(黃)粉絲黑米煎餅大麥?zhǔn)w麥粉燒餅(糖)富強(qiáng)粉切面標(biāo)準(zhǔn)粉切面烙餅饅頭(蒸,標(biāo)準(zhǔn)粉)麩皮花卷饅頭(蒸,富強(qiáng)粉)水面筋烤麩米飯(蒸,粳米)米飯(蒸,秈米)面條(煮,富強(qiáng)粉)鮮玉米白薯(白心)白薯(紅心)粉皮小米粥米粥(粳米)612/100337/100337/100336/100336/100335/100335/100333/100333/100307/100304/100302/100285/100280/100255/100233/100220/100217/100208/100140/100121/100117/100114/100109/100106/46104/8699/9064/10046/10046/100蔬菜類的熱量表如食品名稱熱量(大卡)/可食部分(克)干姜蕨菜(脫水)竹筍(黑筍,干)辣椒(紅尖,干)黃花菜竹筍(白筍,干)紫皮大蒜大蒜毛豆豌豆蠶豆慈姑番茄醬(罐頭)芋頭土豆甜菜藕苜蓿荸薺山藥香椿枸杞菜黃豆芽胡蘿卜(黃)玉蘭片鮮姜洋蔥胡蘿卜(紅)扁豆蒜苗羊角豆榆錢苦菜刀豆芥菜頭西蘭花(綠菜花)辣椒(紅小)香菜莧菜(紫)芹菜葉青蘿卜苤藍(lán)大蔥(鮮)冬寒菜豆角白豆角青蒜豇豆豇豆(長)豌豆苗紅菜苔四季豆荷蘭豆薊菜木瓜韭菜變蘿卜白菜苔茭筍蕓豆273/95251/100213/76212/88199/98196/64136/89126/85123/53105/42104/3194/8981/10079/8476/9475/9070/8860/10059/7856/8347/7644/4944/10043/9743/10041/9539/9037/9637/9137/8237/8836/10035/10035/9233/8333/8332/8031/8131/7331/10031/9530/7830/8230/5830/9630/9730/8429/9729/9829/9829/5228/9627/8827/8827/8626/9026/9425/8425/7725/96食品名稱熱量(大卡)/可食部分(克)茄子(綠皮)

莧菜(青)

雪里紅

小蔥

菠菜

菜花

茴香

小葉芥菜

茭白

油菜

辣椒(青,尖)

南瓜

柿子椒

圓白菜

韭黃

油豆角

毛竹筍

心里美蘿卜

蒜黃

茼蒿

番茄罐頭(整)

茄子

絲瓜

空心菜

蘿卜櫻(小,紅)

木耳菜

白蘿卜

油菜苔

竹筍(春筍)

芹菜

芥藍(lán)

小水蘿卜

竹筍

西紅柿

長茄子

苦瓜

菜瓜

西葫蘆

蘆筍

萵筍葉

綠豆芽

西洋菜(豆瓣菜)

黃瓜

小白菜

牛俐生菜

大白菜(青白口)

大白菜(酸菜)

大白菜(小白口)

大葉芥菜(蓋菜)

旱芹

蘿卜櫻(白)

萵筍

葫蘆

水芹

生菜

減肥筍瓜冬瓜竹筍(鞭筍)面西胡瓜25/9025/7424/9424/7324/8924/8224/8624/8823/7423/8723/8422/8522/8222/8622/8822/9921/6721/8821/9721/8221/10021/9320/8320/7620/9320/7620/9520/9320/6620/6719/7819/6619/6319/9719/9619/8118/8818/7318/9018/8918/10017/7315/9215/8115/8115/8314/10014/8514/7114/6614/10014/6214/8713/6013/9412/9111/8011/4510/88水果類的熱量表如食品名稱熱量(大卡)/可食部分(克)松子仁松子(生)核桃(干)松子(炒)葵花子(炒)葵花子仁山核桃(干)葵花子(生)榛子(炒)花生(炒)花生仁(炒)南瓜子(炒)西瓜子(炒)南瓜子仁花生仁(生)西瓜子仁榛子(干)杏仁白果栗子(干)蓮子(干)葡萄干蘋果脯杏脯核桃(鮮)金絲小棗果丹皮無核蜜棗桂圓肉桃脯西瓜脯大棗(干)花生(生)杏醬海棠脯蘋果醬桂圓干桃醬草莓醬干棗柿餅椰子烏棗黑棗密云小棗蓮子(糖水)沙棗栗子(鮮)紅果(干)酒棗鮮棗芭蕉紅果香蕉人參果海棠柿子桂圓(鮮)荔枝(鮮)離枝甘蔗汁瑪瑙石榴青皮石榴無花果紅元帥蘋果桃罐頭紅星蘋果698/100640/32627/43619/31616/52606/100601/24597/50594/21589/71581/100574/68573/43566/100563/100555/100542/27514/100355/100345/73344/100341/100336/100329/100327/43322/81321/100320/100313/100310/100305/100298/88298/53286/100286/100277/100273/37273/100269/100264/80250/97231/33228/59228/98214/92201/100200/41185/80152/100145/91122/87109/6895/7691/5980/8873/8671/8770/5070/7364/10063/5761/5559/10059/8458/10057/85食品名稱熱量(大卡)/可食部分(克)獼猴桃黃元帥蘋果金橘京白梨國光蘋果桃(黃桃)海棠罐頭倭錦蘋果鴨廣梨葡萄(巨峰)葡萄(玫瑰香)桑葚青香蕉蘋果紅香蕉蘋果黃香蕉蘋果橄欖萊陽梨蘋果梨紫酥梨冬果梨罐頭橙子巴梨祝光蘋果桃(旱久保)櫻桃紅富士蘋果伏蘋果福橘印度蘋果紅玉蘋果酥梨鴨梨蘆柑葡萄(紫)桃(五月鮮)蜜橘菠蘿雪花梨番石榴桃(久保)蜜桃柚子(文旦)四川紅橘蘋果罐頭枇杷小葉橘冬果梨杏子罐頭杏李子檸檬李子杏哈密瓜西瓜(京欣一號)糖水梨罐頭芒果草莓紅肖梨楊桃楊梅庫爾勒梨檸檬汁香瓜西瓜(鄭州三號)白蘭瓜56/8355/8055/10054/7954/7854/9353/10050/8650/7650/8450/8649/10049/8049/8749/8849/8049/8048/9447/5947/10047/7446/7946/8646/8946/8045/8545/8645/6744/9043/8443/7243/8243/7743/8842/9342/7641/6841/8641/9741/9441/8841/6940/7839/10039/6238/8137/8737/10036/9136/9135/6635/9234/7134/5933/10032/6030/9730/8729/8828/8228/9126/10026/7825/5921/55肉類的熱量表如食品名稱熱量(大卡)/可食部分(克)豬肉(肥)羊肉干(綿羊)臘腸豬肉(血脖)豬肉(肋條肉)牛肉干醬汁肉鴨皮香腸母麻鴨牛肉松雞肉松北京烤鴨廣東香腸北京填鴨瓦罐雞湯(湯)豬肉松豬肉(肥,瘦)肉雞咸肉公麻鴨豬肉(軟五花)豬肉(硬五花)豬肉(前蹄膀)宮爆肉丁(罐頭)豬肉(后臀尖)茶腸豬肉(后蹄膀)金華火腿豬肘棒(熟)鹽水鴨(熟)蒜腸小泥腸羊肉(凍,山羊)豬肉香腸罐頭燒鵝羊肉(凍,綿羊)風(fēng)干腸小紅腸叉燒肉肯德基炸雞蛋清腸豬排骨大肉腸醬羊肉大臘腸醬鴨豬蹄豬大排午餐腸紅果腸豬蹄(熟)母雞(一年內(nèi)雞)雞爪驢肉(熟)醬鴨(罐頭)豬肘棒臘羊肉醬牛肉鵝鴨舌烤雞鴨羊肉串(電烤)豬口條午餐肉小肚羊舌羊肉串(炸)羊肉(熟)扒雞火腿腸鹵煮雞豬肝(鹵煮)鴿豬肉(清蒸)羊肉(肥,瘦)816/100588/100584/100576/90568/96550/100549/96538/100508/100461/75445/100440/100436/80433/100424/75408/100396/100395/100389/74385/100360/63349/85339/79338/67336/100331/97329/100320/73318/100314/72312/81297/100295/100293/100290/100289/73285/100283/100280/100279/100279/70278/100278/72272/100272/100267/100266/80266/60264/68261/100260/100260/43256/66254/60251/100248/93248/67246/100246/100245/63245/61240/73240/68234/100233/94229/100225/100225/100217/100215/100215/66212/100212/70203/100201/42198/100198/90食品名稱熱量(大卡)/可食部分(克)牛舌雞翅豬大腸豬耳豬肉(腿)瓦罐雞湯(肉)鹵豬雜臘肉雞腿羊蹄筋(生)雞心煨牛肉(罐頭)醬驢肉豬蹄筋豬肉(里脊)牛蹄筋鴨掌牛蹄筋(熟)沙雞鴨翅鴨心火雞肝豬肉(瘦)羊腦牛肝烏鴉肉羊肝雞胸脯肉豬腦豬肝鵝肝喜鵲肉鴨肝土雞馬肉雞肝(肉雞)雞肝豬心羊肉(瘦)雞胗方腿狗肉驢肉(瘦)羊心羊肉(前腿)烏骨雞鵪鶉豬肚羊肉(胸脯)羊肉(頸)牛肉(瘦)火雞胸脯肉羊肉(后腿)兔肉牛肉(前腱)鵝肫牛肉(后腿)豬腰子牛肉(前腿)牛肺羊肉(脊背)牛肉(后腱)鴨肫火雞肫火雞腿羊腎鴨胸脯肉羊肚野兔肉豬肺牛肚羊大腸豬小腸鴨血(白鴨)羊血豬血雞血196/100194/69191/100190/100190/100190/100186/100181/100181/69177/100172/100166/100160/100156/100155/100151/100150/59147/100147/41146/67143/100143/100143/100142/100139/100136/100134/100133/100131/100129/99129/100128/100128/100124/58122/100121/100121/100119/97118/90118/100117/100116/80116/100113/100111/71111/48110/58110/96109/81109/74106/100103/100102/77102/100100/95100/10098/10096/9395/10094/10094/10093/9492/9391/10090/10090/10090/10087/10084/10084/9772/10070/10065/10058/10057/10055/10049/100GOTOP豆類的熱量表如食品名稱熱量(大卡)/可食部分(克)素蝦(炸)腐竹皮腐竹豆?jié){粉黃豆粉豆腐皮油炸豆瓣油炸豆花黑豆黃豆蠶豆(干,去皮)鹵干虎皮蕓豆綠豆面綠豆雜豆紅蕓豆豌豆(干)紅小豆雜蕓豆(帶皮)蠶豆(干,帶皮)白蕓豆油豆腐576/100489/100459/100422/100418/100409/100405/100400/100381/100359/100342/93336/100334/100330/100316/100316/100314/100313/100309/100306/100304/100296/100244/100食品名稱熱量(大卡)/可食部分(克)豆沙紅豆餡素火腿桂林腐乳豆腐絲素雞素什錦素大腸薰干醬豆腐香干豆腐干上海南乳菜干腐乳(白)臭豆腐北豆腐酸豆乳南豆腐豆奶豆?jié){豆腐腦243/100240/100211/100204/100201/100192/100173/100153/100153/100151/100147/100140/100138/100136/100133/100130/10098/10067/10057/10030/10013/10010/100GOTOP蛋類的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部分(克)蛋黃粉雞蛋粉鴨蛋黃雞蛋黃鵝蛋黃鵝蛋咸鴨蛋鴨蛋松花蛋(雞)644/100545/100378/100328/100324/100196/87190/88180/87178/83食品名稱熱量(大卡)/可食部分(克)松花蛋(鴨)鵪鶉蛋雞蛋(紅皮)鵪鶉蛋(五香罐頭)雞蛋(白皮)雞蛋白鵝蛋白鴨蛋白171/90160/86156/88152/89138/8760/10048/10047/100GOTOP水產(chǎn)類的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部分(克)鯪魚(罐頭)淡菜(干)蟶干鮑魚(干)魷魚(干)魚片干墨魚(干)干貝海參魚子醬(大麻哈)海鯽魚丁香魚(干)海米堤魚河鰻腭針魚香海螺快魚鮐魚蝦皮白姑魚胡子鲇大麻哈魚平魚尖嘴白鳊魚(武昌魚)八爪魚口頭魚黃姑魚帶魚黃鰭魚鱭魚(小鳳尾魚)邊魚沙梭魚海鰻鲅魚銀魚紅螺桂魚青魚赤眼鱒(金目魚)梅童魚草魚鯊魚鯉魚鯽魚比目魚鯛(加吉魚)鱭魚(大鳳尾魚)片口魚河蟹鲇魚鰱魚基圍蝦399/100355/100340/100322/100313/98303/100287/82264/100262/93252/100206/60196/100195/100191/64181/84180/75163/59159/71155/66153/100150/67146/50143/72142/70137/80135/59135/78134/56133/63127/76124/52124/90124/70122/72122/67122/80119/100119/55117/61116/63114/59113/63112/58110/56109/54108/54107/72106/65106/79105/68103/42102/65102/61101/60食品名稱熱量(大卡)/可食部分(克)金線魚狗母魚鱸魚鳙魚(胖頭魚)小黃花魚紅鱒魚羅非魚蛤蜊(毛蛤蜊)泥鰍大黃魚鯪魚海蟹梭子蟹螯蝦對蝦龍蝦黃鱔(鱔魚)沙丁魚明太魚石斑魚明蝦河蝦烏賊麥穗魚鮑魚面包魚墨魚琵琶蝦淡菜(鮮)海蝦鮮貝非洲黑鯽魚魷魚(水浸)海蟄頭牡蠣蚶子海參(鮮)蚌肉海蠣肉烏魚蛋蟹肉鮮赤貝黃鱔(鱔絲)鮮扇貝田螺生蠔蛤蜊(沙蛤)章魚河蜆蛤蜊(花蛤)蟶子河蚌海蟄皮海參(水浸)100/40100/67100/58100/6199/6399/5798/5597/2596/6096/6695/5795/5595/4993/3193/6190/4689/6788/6788/4585/5785/5784/8684/9784/6384/6583/5282/6981/3280/4979/5177/10077/5375/9874/10073/10071/2771/10071/6366/10066/7362/10061/3461/8860/3560/2657/10056/5052/10047/3545/4640/5736/2333/10024/100GOTOP奶類的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部(克)黃油奶油黃油渣牛奶粉(母乳化奶粉)羊奶粉(全脂)牛奶粉(強(qiáng)化維生素)牛奶粉(全脂)奶片牛奶粉(全脂速溶)奶皮子牛奶粉(嬰兒奶粉)奶疙瘩冰淇淋粉奶豆腐(脫脂)892/100720/100599/100510/100498/100484/100478/100472/100466/100460/100443/100426/100396/100343/100食品名稱熱量(大卡)/可食部分(克)煉乳(罐頭,甜)奶酪奶豆腐(鮮)酸奶果料酸奶母乳酸奶(中脂)酸奶(高蛋白)羊奶(鮮)脫脂酸奶牛奶牛奶(強(qiáng)化VA,VD)酸奶(橘味脫脂)果味奶332/100328/100305/10072/10067/10065/10064/10062/10059/10057/10054/10051/10048/10020/100GOTOP油脂類的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部分(克)棕櫚油菜籽油茶油豆油花生油葵花籽油棉籽油牛油(煉)色拉油香油900/100899/100899/100899/100899/100899/100899/100898/100898/100898/100食品名稱熱量(大卡)/可食部分(克)豬油(煉)鴨油(煉)大麻油羊油(煉)玉米油牛油豬油(未煉)羊油辣椒油胡麻油897/100897/100897/100895/100895/100835/100827/100824/100450/100450/100GOTOP糕點小吃的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部分(克)VC餅干曲奇餅焦圈維夫餅干麻花開口笑鳳尾酥起酥京式黃酥桃酥核桃薄脆福來酥春卷硬皮糕點鵝油卷混糖糕點蛋麻脆開花豆鈣奶餅干月餅(奶油果餡)江米條月餅(奶油松仁)雞腿酥黑麻香酥京八件狀元餅?zāi)逃惋灨娠灨?奶油)月餅(百壽宴點)酥皮糕點月餅(棗泥)黑洋酥月餅(五仁)蘇打餅干香油炒面月餅(豆沙)麻香糕麻烘糕菠蘿豆蛋黃酥蛋糕(奶油)572/100546/100544/100528/100524/100512/100511/100499/100490/100481/100480/100465/100463/100463/100461/100453/100452/100446/100444/100441/100439/100438/100436/100436/100435/100435/100429/100429/100428/100426/100424/100417/100416/100408/100407/100405/100401/100397/100392/100386/100378/100食品名稱熱量(大卡)/可食部分(克)面包(法式牛角)藕粉美味香酥卷蜜麻花綠豆糕蛋糕桂花藕粉蛋糕(蛋清)茯苓夾餅碗糕面包(黃油)燒餅面包(椰圈)蛋糕(蒸)面包(多維)面包栗羊羹面包(法式配餐)炸糕面包(維生素)面包(果料)面包(咸)面包(麥胚)三鮮豆皮燒麥湯包驢打滾白水羊頭艾窩窩愛窩窩年糕灌腸豌豆黃炒肝油茶茶湯小豆粥涼粉(帶調(diào)料)豆腐腦(帶鹵)涼粉豆汁(生)375/100372/100368/100367/100349/100347/100344/100339/100332/100332/100329/100326/100320/100320/100318/100312/100301/100282/100280/100279/100278/100274/100246/100240/100238/100238/100194/100193/100190/100190/100154/100134/100133/10096/10094/10092/10061/10050/10047/10037/10010/100GOTOP糖類的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部分(克)巧克力巧克力(維夫)芝麻南糖酥糖奶糖巧克力(酒芯)酸三色糖冰糖586/100572/100538/100436/100407/100400/100397/100397/100食品名稱熱量(大卡)/可食部分(克)綿白糖紅糖米花糖泡泡糖淀粉(團(tuán)粉)淀粉(玉米)淀粉(土豆粉)蜂蜜396/100389/100384/100360/68346/100345/100337/100321/100GOTOP飲料類的熱量表如考貝本站內(nèi)容,請標(biāo)明摘自雅蕾營養(yǎng)減肥網(wǎng)

GOTOP食品名稱熱量(大卡)/可食部分(克)麥乳精酸梅精