每100kcal热能同等相应值

每100kcal热能同等相应值

分类            运动或食物名称                                        时间（min）或数量（g）上海市中医院针灸科朱炯

甲          机体脂肪组织重量                                               13.33

乙          非竞赛性各项活动的时间

                             散步                                                      60

                             中速行走                                               30-40

                             快走，跑步走，打太极拳                       20-25

                             跑慢，爬坡，上下楼梯                          15-20

丙         各种食品数量

                1 高糖类食品

                         蔗糖，果糖                                                       25

                   米，面，杂粮，挂面，藕粉，饼干，干杂豆

                   粉丝，干粉皮，菱粉，薯干，干过，蜜饯          23

                   馒头，烧饼，面包，生面条，麦麸                     40

                   米饭，熟面条，黄酒                                         80

                   慈菇，百合，罗卜干，鲜枣，山楂，海棠          100

                   土豆，芋头，荸荠，藕，苹果，香蕉                  125

                   山药，鲜金针菜，梨，鲜荔枝，啤酒                 150

                   广柑，蜜桔，葡萄，柿子，桃，李                     200

              2高脂肪类

                  食油                                                                   11

                   花生米，核桃仁，芝麻酱，                               15

                   五花肉，火腿，干乳酪                                      30

              3优质蛋白质食品

                   大豆，大豆粉，腐竹，油豆腐                            25

                   淡奶粉，肉松，牛肉干                                      30

                  禽肉                                                                  100

                  鲜乳，酸乳                                                        150

                  豆浆                                                                  200

                 鱼、虾、蟹、贝                                                  250

           4低热能高维生素矿物质

                 蒜苗                                                                    250

                胡萝卜，洋葱                                                      300

                萝卜、茭白、春笋                                                400

                西瓜、辣椒、油菜、丝瓜、韭菜                           500

                菠菜，芹菜，黄瓜、南瓜、冬瓜，番茄、茄子

                豌豆苗、绿豆芽                                                    1000