{"id":21213,"date":"2026-04-14T08:37:50","date_gmt":"2026-04-14T08:37:50","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=21213"},"modified":"2026-04-14T08:37:50","modified_gmt":"2026-04-14T08:37:50","slug":"%ea%b3%a0%ed%98%88%ec%95%95-%ec%96%b4%eb%a5%b4%ec%8b%a0-%ec%8b%9d%eb%8b%a8-%ea%b0%80%ec%9d%b4%eb%93%9c-%ec%8b%ac%ec%b8%b5-%ea%b0%80%ec%9d%b4%eb%93%9c-t0-802","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=21213","title":{"rendered":"\uace0\ud608\uc555 \uc5b4\ub974\uc2e0 \uc2dd\ub2e8 \uac00\uc774\ub4dc &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T0-802)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uacfc \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84, \uadf8\ub9ac\uace0 \uadf8\ubd84\ub4e4\uc744 \ub3cc\ubcf4\ub294 \uac00\uc871 \uc5ec\ub7ec\ubd84\uaed8 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \uc18c\uc911\ud55c \uc815\ubcf4\ub97c \uc804\ud569\ub2c8\ub2e4. \uc6b0\ub9ac \uc8fc\ubcc0\uc758 \ub9ce\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uace0\ud608\uc555\uc73c\ub85c \uc778\ud574 \uc5b4\ub824\uc6c0\uc744 \uacaa\uace0 \uacc4\uc2ed\ub2c8\ub2e4. \uace0\ud608\uc555\uc740 \uc870\uc6a9\ud55c \uc0b4\uc778\uc790\ub77c\uace0 \ubd88\ub9b4 \ub9cc\ud07c \uc544\ubb34\ub7f0 \uc99d\uc0c1 \uc5c6\uc774 \ucc3e\uc544\uc640 \uc2ec\uc7a5\ubcd1, \ub1cc\uc878\uc911, \uc2e0\uc7a5 \uc9c8\ud658 \ub4f1 \uc2ec\uac01\ud55c \ud569\ubcd1\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac71\uc815\ud558\uc9c0 \ub9c8\uc138\uc694. \uc57d\ubb3c \uce58\ub8cc\ub9cc\ud07c\uc774\ub098 \uc911\uc694\ud55c \uac83\uc774 \ubc14\ub85c &#8216;\uc2dd\ub2e8 \uad00\ub9ac&#8217;\uc785\ub2c8\ub2e4. \uc62c\ubc14\ub978 \uc2dd\uc2b5\uad00\uc740 \ud608\uc555\uc744 \uc870\uc808\ud558\uace0 \ud569\ubcd1\uc99d\uc758 \uc704\ud5d8\uc744 \ud06c\uac8c \uc904\uc774\ub294 \ub370 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n<p>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ubcf4\ub2e4 \ud65c\uae30\ucc28\uace0 \uac74\uac15\ud55c \ub178\ub144\uc744 \ubcf4\ub0b4\uc2e4 \uc218 \uc788\ub3c4\ub85d \uace0\ud608\uc555 \uc2dd\ub2e8\uc5d0 \ub300\ud55c \uc2ec\uce35\uc801\uc774\uace0 \uc2e4\uc9c8\uc801\uc778 \uac00\uc774\ub4dc\ub97c \uc81c\uacf5\ud558\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \ubcf8\uc778\uc740 \ubb3c\ub860, \uc2dd\ub2e8\uc744 \ucc45\uc784\uc9c0\ub294 \ubcf4\ud638\uc790\ubd84\ub4e4\uaed8\uc11c\ub3c4 \ud608\uc555 \uad00\ub9ac\uc5d0 \ub300\ud55c \uc790\uc2e0\uac10\uc744 \uc5bb\uc73c\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uace0\ud608\uc555 \uad00\ub9ac\ub97c \uc704\ud55c \uc2dd\ub2e8\uc758 \uae30\ubcf8 \uc6d0\uce59: DASH \uc2dd\ub2e8<\/h2>\n<p>\uace0\ud608\uc555 \uad00\ub9ac\uc5d0 \uc788\uc5b4 \uc138\uacc4\uc801\uc73c\ub85c \uc778\uc815\ubc1b\ub294 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc2dd\ub2e8\uc740 \ubc14\ub85c <strong>DASH(Dietary Approaches to Stop Hypertension) \uc2dd\ub2e8<\/strong>\uc785\ub2c8\ub2e4. DASH \uc2dd\ub2e8\uc740 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ub370 \uc911\uc810\uc744 \ub454 \uc2dd\uc774\uc694\ubc95\uc73c\ub85c, \ud2b9\uc815 \uc601\uc591\uc18c\uc758 \uc12d\ucde8\ub97c \ub298\ub9ac\uace0 \uc77c\ubd80 \uc601\uc591\uc18c\ub294 \uc81c\ud55c\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4.<\/p>\n<h3>DASH \uc2dd\ub2e8\uc758 \ud575\uc2ec \uc694\uc18c<\/h3>\n<ul>\n<li><strong>\ub098\ud2b8\ub968(\uc18c\uae08) \uc12d\ucde8 \uc904\uc774\uae30:<\/strong> \ud608\uc555 \uc0c1\uc2b9\uc758 \uc8fc\ubc94\uc778 \ub098\ud2b8\ub968 \uc12d\ucde8\ub97c \uc5c4\uaca9\ud558\uac8c \uc81c\ud55c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uce7c\ub968, \ub9c8\uadf8\ub124\uc298, \uce7c\uc298 \ud48d\ubd80\ud55c \uc2dd\ud488 \uc12d\ucde8:<\/strong> \uc774 \ubbf8\ub124\ub784\ub4e4\uc740 \ud608\uad00 \uc774\uc644 \ubc0f \ud608\uc555 \uc870\uc808\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud1b5\uace1\ubb3c, \ucc44\uc18c, \uacfc\uc77c \uc704\uc8fc:<\/strong> \uc12c\uc720\uc9c8, \ube44\ud0c0\ubbfc, \ubbf8\ub124\ub784\uc774 \ud48d\ubd80\ud558\uc5ec \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4\uc5d0 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc800\uc9c0\ubc29 \uc720\uc81c\ud488, \uc0b4\ucf54\uae30, \uacac\uacfc\ub958, \ucf69\ub958:<\/strong> \uac74\uac15\ud55c \ub2e8\ubc31\uc9c8\uacfc \uc9c0\ubc29\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc124\ud0d5, \ud3ec\ud654\uc9c0\ubc29, \ucf5c\ub808\uc2a4\ud14c\ub864 \uc12d\ucde8 \uc81c\ud55c:<\/strong> \uc2ec\ud608\uad00 \uc9c8\ud658 \uc704\ud5d8\uc744 \ub0ae\ucda5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uace0\ud608\uc555 \uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \uc601\uc591\uc18c\ubcc4 \uc2dd\ub2e8 \uac00\uc774\ub4dc<\/h2>\n<p>\uc774\uc81c DASH \uc2dd\ub2e8\uc758 \uae30\ubcf8 \uc6d0\uce59\uc744 \ubc14\ud0d5\uc73c\ub85c, \uace0\ud608\uc555 \uc5b4\ub974\uc2e0 \uc2dd\ub2e8\uc5d0 \uad6c\uccb4\uc801\uc73c\ub85c \uc5b4\ub5a4 \uc2dd\ud488\uc744 \ud3ec\ud568\ud558\uace0 \uc81c\ud55c\ud574\uc57c \ud558\ub294\uc9c0 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. <strong>\ub098\ud2b8\ub968(Sodium) \uc12d\ucde8 \uc904\uc774\uae30<\/strong> \u2013 \ud608\uc555 \uad00\ub9ac\uc758 \uccab\uac78\uc74c<\/h3>\n<p>\uacfc\ub3c4\ud55c \ub098\ud2b8\ub968 \uc12d\ucde8\ub294 \uccb4\ub0b4 \uc218\ubd84\ub7c9\uc744 \ub298\ub824 \ud608\uad00\uc744 \uc555\ubc15\ud558\uace0 \ud608\uc555\uc744 \ub192\uc785\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud608\uc555 \uad00\ub9ac\ub97c \uc704\ud574 \uac00\uc7a5 \uba3c\uc800 \uc2e4\ucc9c\ud574\uc57c \ud560 \ubd80\ubd84\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uac00\uacf5\uc2dd\ud488 \ud53c\ud558\uae30:<\/strong> \ud584, \uc18c\uc2dc\uc9c0, \ub77c\uba74, \ud1b5\uc870\ub9bc, \uc778\uc2a4\ud134\ud2b8\uc2dd\ud488, \uad6d\ubb3c \uc694\ub9ac \ub4f1\uc5d0\ub294 \ub180\ub77c\uc6b8 \ub9cc\ud07c \ub9ce\uc740 \ub098\ud2b8\ub968\uc774 \uc228\uc5b4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\uae08 \ub300\uc2e0 \ucc9c\uc5f0 \ud5a5\uc2e0\ub8cc \ud65c\uc6a9:<\/strong> \ub9c8\ub298, \uc591\ud30c, \ud30c, \uc0dd\uac15, \ud6c4\ucd94, \ud5c8\ube0c(\ub85c\uc988\ub9c8\ub9ac, \uc624\ub808\uac00\ub178 \ub4f1), \uc2dd\ucd08 \ub4f1\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub9db\uc744 \ub0b4\uc138\uc694.<\/li>\n<li><strong>\uad6d\ubb3c \uc694\ub9ac \uc12d\ucde8 \uc904\uc774\uae30:<\/strong> \uad6d\ubb3c\ubcf4\ub2e4\ub294 \uac74\ub354\uae30 \uc704\uc8fc\ub85c \ub4dc\uc2dc\uace0, \uad6d\ubb3c \uac04\uc740 \uc2f1\uac81\uac8c \ud558\uac70\ub098 \uc544\uc608 \uad6d\ubb3c \uc5c6\ub294 \uba54\ub274\ub97c \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dd\ud488 \ub77c\ubca8 \ud655\uc778:<\/strong> \uc800\uc5fc \ub610\ub294 \ubb34\uc5fc \uc81c\ud488\uc744 \uc120\ud0dd\ud558\uace0, \ub098\ud2b8\ub968 \ud568\ub7c9\uc744 \ubc18\ub4dc\uc2dc \ud655\uc778\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc808\uc784 \ubc18\ucc2c \ub300\uc2e0 \uc2e0\uc120\ud55c \ucc44\uc18c \ubc18\ucc2c:<\/strong> \uae40\uce58, \uc7a5\uc544\ucc0c \ub4f1 \uc5fc\uc7a5 \uc2dd\ud488\uc740 \ub098\ud2b8\ub968 \ud568\ub7c9\uc774 \ub192\uc73c\ubbc0\ub85c \uc12d\ucde8\ub97c \uc904\uc774\uace0, \uc2e0\uc120\ud55c \ucc44\uc18c\ub85c \ub9cc\ub4e0 \ubc18\ucc2c\uc744 \ub298\ub9bd\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. <strong>\uce7c\ub968(Potassium) \uc12d\ucde8 \ub298\ub9ac\uae30<\/strong> \u2013 \ub098\ud2b8\ub968 \ubc30\ucd9c\uc758 \uc870\ub825\uc790<\/h3>\n<p>\uce7c\ub968\uc740 \ub098\ud2b8\ub968\uc758 \uccb4\uc678 \ubc30\ucd9c\uc744 \ub3d5\uace0 \ud608\uad00 \ubcbd\uc744 \uc774\uc644\uc2dc\ucf1c \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ub370 \ub9e4\uc6b0 \uc911\uc694\ud55c \ubbf8\ub124\ub784\uc785\ub2c8\ub2e4. \uc2e0\uc7a5 \uae30\ub2a5\uc774 \uc800\ud558\ub41c \uc5b4\ub974\uc2e0\uc740 \uce7c\ub968 \uc12d\ucde8\uc5d0 \uc8fc\uc758\uac00 \ud544\uc694\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c, \ubc18\ub4dc\uc2dc \uc758\ub8cc\uc9c4\uacfc \uc0c1\ub2f4 \ud6c4 \uc12d\ucde8\ub7c9\uc744 \uc870\uc808\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud48d\ubd80\ud55c \uce7c\ub968 \uacf5\uae09\uc6d0:<\/strong>\n<ul>\n<li><strong>\ucc44\uc18c:<\/strong> \uc2dc\uae08\uce58, \ube0c\ub85c\ucf5c\ub9ac, \ucf00\uc77c, \uac10\uc790, \uace0\uad6c\ub9c8, \ubc84\uc12f, \ud1a0\ub9c8\ud1a0 \ub4f1<\/li>\n<li><strong>\uacfc\uc77c:<\/strong> \ubc14\ub098\ub098, \uc624\ub80c\uc9c0, \ud0a4\uc704, \uba5c\ub860, \uc544\ubcf4\uce74\ub3c4 \ub4f1 (\uacfc\uc77c\uc740 \ub2f9\ubd84\uc774 \ub192\uc73c\ubbc0\ub85c \uc801\ub2f9\ub7c9 \uc12d\ucde8)<\/li>\n<li><strong>\ucf69\ub958:<\/strong> \uac80\uc740\ucf69, \ub80c\ud2f8\ucf69, \ubcd1\uc544\ub9ac\ucf69 \ub4f1<\/li>\n<li><strong>\uacac\uacfc\ub958:<\/strong> \uc544\ubaac\ub4dc, \ud638\ub450 \ub4f1 (\uc5fc\ubd84 \uc5c6\ub294 \uc0dd \uacac\uacfc\ub958 \uc120\ud0dd)<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc12d\ucde8 \ubc29\ubc95:<\/strong> \uc0dd\uc73c\ub85c \uba39\uac70\ub098 \ucc1c, \uc0b6\uae30 \ub4f1\uc73c\ub85c \uc870\ub9ac\ud558\uc5ec \uc601\uc591\uc18c \uc190\uc2e4\uc744 \ucd5c\uc18c\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. <strong>\uce7c\uc298(Calcium)\uacfc \ub9c8\uadf8\ub124\uc298(Magnesium)<\/strong> \u2013 \ud608\uc555 \uc870\uc808\uc758 \uc228\uc740 \uacf5\uc2e0<\/h3>\n<p>\uce7c\uc298\uacfc \ub9c8\uadf8\ub124\uc298\uc740 \ud608\uc555 \uc870\uc808\ubfd0\ub9cc \uc544\ub2c8\ub77c \ubf08 \uac74\uac15, \uc2e0\uacbd \uae30\ub2a5 \uc720\uc9c0\uc5d0\ub3c4 \ud544\uc218\uc801\uc778 \ubbf8\ub124\ub784\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uce7c\uc298 \uacf5\uae09\uc6d0:<\/strong> \uc800\uc9c0\ubc29 \uc6b0\uc720, \uc694\uac70\ud2b8, \uce58\uc988, \ubf08\uc9f8 \uba39\ub294 \uc0dd\uc120(\uba78\uce58), \ub450\ubd80, \ub179\uc0c9 \uc78e\ucc44\uc18c(\ucf00\uc77c, \uc2dc\uae08\uce58)<\/li>\n<li><strong>\ub9c8\uadf8\ub124\uc298 \uacf5\uae09\uc6d0:<\/strong> \ud1b5\uace1\ubb3c, \uacac\uacfc\ub958, \uc528\uc557\ub958(\ud638\ubc15\uc528, \ud574\ubc14\ub77c\uae30\uc528), \ucf69\ub958, \uc2dc\uae08\uce58, \uc544\ubcf4\uce74\ub3c4<\/li>\n<li><strong>\uc12d\ucde8 \uc8fc\uc758:<\/strong> \uc720\uc81c\ud488\uc740 \uc9c0\ubc29 \ud568\ub7c9\uc744 \ud655\uc778\ud558\uace0 \uc800\uc9c0\ubc29 \ub610\ub294 \ubb34\uc9c0\ubc29 \uc81c\ud488\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. <strong>\ud1b5\uace1\ubb3c(Whole Grains)\uc758 \uc911\uc694\uc131<\/strong> \u2013 \uc12c\uc720\uc9c8\uacfc \uc601\uc591\uc758 \ubcf4\uace0<\/h3>\n<p>\uc815\uc81c\ub418\uc9c0 \uc54a\uc740 \ud1b5\uace1\ubb3c\uc740 \ud48d\ubd80\ud55c \uc12c\uc720\uc9c8, \ube44\ud0c0\ubbfc B\uad70, \ub9c8\uadf8\ub124\uc298 \ub4f1\uc744 \ud568\uc720\ud558\uc5ec \ud608\uc555 \uc870\uc808\uc5d0 \ub3c4\uc6c0\uc744 \uc8fc\uace0 \uc2ec\ud608\uad00 \uac74\uac15\uc744 \uc9c0\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc300:<\/strong> \ubc31\ubbf8 \ub300\uc2e0 \ud604\ubbf8, \ubcf4\ub9ac, \uc7a1\uace1 \ub4f1\uc744 \uc11e\uc5b4 \uba39\uac70\ub098 \ud1b5\uace1\ubb3c \ubc25\uc744 \uc8fc\uc2dd\uc73c\ub85c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ube75:<\/strong> \ud770 \ube75 \ub300\uc2e0 \ud1b5\ubc00 \ube75\uc774\ub098 \ud638\ubc00 \ube75\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac04\uc2dd:<\/strong> \ud1b5\uace1\ubb3c \uc2dc\ub9ac\uc5bc(\uc124\ud0d5 \ud568\ub7c9 \ub0ae\uc740 \uac83), \uc624\ud2b8\ubc00 \ub4f1\uc744 \ud65c\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. <strong>\uacfc\uc77c\uacfc \ucc44\uc18c(Fruits &#038; Vegetables)<\/strong> \u2013 \uc790\uc5f0\uc774 \uc900 \uc57d<\/h3>\n<p>\uacfc\uc77c\uacfc \ucc44\uc18c\ub294 \uce7c\ub968, \ub9c8\uadf8\ub124\uc298, \uc12c\uc720\uc9c8\ubfd0\ub9cc \uc544\ub2c8\ub77c \ub2e4\uc591\ud55c \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uacfc \ube44\ud0c0\ubbfc\uc744 \ud48d\ubd80\ud558\uac8c \ud568\uc720\ud558\uc5ec \ud608\uc555\uc744 \ub0ae\ucd94\uace0 \uc804\ubc18\uc801\uc778 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4. \ud558\ub8e8 \uad8c\uc7a5\ub7c9\uc5d0 \ub9de\ucdb0 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub2e4\ucc44\ub86d\uac8c \uc12d\ucde8:<\/strong> \ub9e4\uc77c \ub2e4\uc591\ud55c \uc0c9\uae54\uc758 \ucc44\uc18c\uc640 \uacfc\uc77c\uc744 \uace8\uace0\ub8e8 \uc12d\ucde8\ud558\uc5ec \ub2e4\uc591\ud55c \uc601\uc591\uc18c\ub97c \uc5bb\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc81c\ucca0 \uc2dd\ud488 \ud65c\uc6a9:<\/strong> \uc81c\ucca0 \uacfc\uc77c\uacfc \ucc44\uc18c\ub294 \uc601\uc591\uac00\uac00 \ub192\uace0 \uc2e0\uc120\ud558\uba70 \uac00\uaca9\ub3c4 \ud569\ub9ac\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc870\ub9ac\ubc95:<\/strong> \uc0d0\ub7ec\ub4dc, \ucc1c, \ub370\uce68 \ub4f1 \uc2e0\uc120\ud558\uac8c \uc12d\ucde8\ud558\uac70\ub098 \uc870\ub9ac \uc2dc \uc18c\uae08 \uc0ac\uc6a9\uc744 \ucd5c\uc18c\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>6. <strong>\ub2e8\ubc31\uc9c8(Protein) \uc12d\ucde8<\/strong> \u2013 \uac74\uac15\ud55c \uc120\ud0dd<\/h3>\n<p>\ub2e8\ubc31\uc9c8\uc740 \uadfc\uc721 \uc720\uc9c0\uc640 \uba74\uc5ed\ub825 \uac15\ud654\uc5d0 \ud544\uc218\uc801\uc774\uc9c0\ub9cc, \uc5b4\ub5a4 \ub2e8\ubc31\uc9c8\uc744 \uc120\ud0dd\ud558\ub290\ub0d0\uac00 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc0b4\ucf54\uae30 \uc704\uc8fc:<\/strong> \ub2ed \uac00\uc2b4\uc0b4, \uc624\ub9ac \uace0\uae30(\uaecd\uc9c8 \uc81c\uac70), \uc9c0\ubc29\uc774 \uc801\uc740 \uc18c\uace0\uae30 \ub4f1<\/li>\n<li><strong>\uc0dd\uc120\ub958:<\/strong> \ub4f1 \ud478\ub978 \uc0dd\uc120(\uace0\ub4f1\uc5b4, \uc0bc\uce58, \uaf41\uce58)\uc740 \uc624\uba54\uac00-3 \uc9c0\ubc29\uc0b0\uc774 \ud48d\ubd80\ud558\uc5ec \ud608\uad00 \uac74\uac15\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ucf69\ub958 \ubc0f \ub450\ubd80:<\/strong> \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8\uc758 \uc88b\uc740 \uacf5\uae09\uc6d0\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \uac00\uacf5\uc721(\ud584, \uc18c\uc2dc\uc9c0), \ud280\uae40\ub958, \uaecd\uc9c8\uc774 \uc788\ub294 \uace0\uae30\ub294 \ud53c\ud558\uace0, \uc870\ub9ac \uc2dc\uc5d0\ub294 \ud280\uae40\ubcf4\ub2e4\ub294 \ucc1c, \uad6c\uc774, \uc0b6\uae30\ub97c \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>7. <strong>\uac74\uac15\ud55c \uc9c0\ubc29(Healthy Fats)<\/strong> \u2013 \uc801\uc808\ud55c \uc12d\ucde8<\/h3>\n<p>\uc9c0\ubc29\ub3c4 \uc6b0\ub9ac \ubab8\uc5d0 \ud544\uc694\ud558\uc9c0\ub9cc, \uac74\uac15\ud55c \uc9c0\ubc29\uc744 \uc120\ud0dd\ud558\uace0 \uacfc\ub3c4\ud558\uac8c \uc12d\ucde8\ud558\uc9c0 \uc54a\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubd88\ud3ec\ud654\uc9c0\ubc29\uc0b0:<\/strong> \uc62c\ub9ac\ube0c\uc720, \uce74\ub180\ub77c\uc720, \ub4e4\uae30\ub984, \uacac\uacfc\ub958, \uc528\uc557\ub958, \uc544\ubcf4\uce74\ub3c4 \ub4f1\uc5d0 \ud48d\ubd80\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc81c\ud55c\ud574\uc57c \ud560 \uc9c0\ubc29:<\/strong> \ud3ec\ud654\uc9c0\ubc29(\ub3d9\ubb3c\uc131 \uc9c0\ubc29, \ubc84\ud130, \ucf54\ucf54\ub11b \uc624\uc77c), \ud2b8\ub79c\uc2a4\uc9c0\ubc29(\uac00\uacf5\uc2dd\ud488, \ub9c8\uac00\ub9b0, \uc1fc\ud2b8\ub2dd)\uc740 \uc2ec\ud608\uad00 \uc9c8\ud658\uc758 \uc704\ud5d8\uc744 \ub192\uc774\ubbc0\ub85c \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>8. <strong>\uc218\ubd84 \uc12d\ucde8(Hydration)<\/strong> \u2013 \ubab8\uc758 \uade0\ud615 \uc720\uc9c0<\/h3>\n<p>\ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8\ub294 \uccb4\ub0b4 \ub178\ud3d0\ubb3c \ubc30\ucd9c\uacfc \ud608\uc561 \uc21c\ud658\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc124\ud0d5\uc774 \ucca8\uac00\ub41c \uc74c\ub8cc \ub300\uc2e0 \ub9f9\ubb3c\uc744 \ub9c8\uc2dc\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud558\ub8e8 8\uc794 \uc774\uc0c1:<\/strong> \ud2b9\ubcc4\ud55c \uc2e0\uc7a5 \uc9c8\ud658\uc774 \uc5c6\ub294 \ud55c, \ud558\ub8e8 1.5~2\ub9ac\ud130\uc758 \ubb3c\uc744 \uafb8\uc900\ud788 \ub9c8\uc2ed\ub2c8\ub2e4.<\/li>\n<li><strong>\uce74\ud398\uc778 \uc74c\ub8cc \uc81c\ud55c:<\/strong> \ucee4\ud53c\ub098 \ub179\ucc28\ub294 \uc801\ub2f9\ub7c9\uc740 \uad1c\ucc2e\uc9c0\ub9cc, \uacfc\ub3c4\ud55c \uc12d\ucde8\ub294 \ud608\uc555\uc5d0 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uace0\ud608\uc555 \uc5b4\ub974\uc2e0 \uc2dd\ub2e8 \uad00\ub9ac\uc758 \uc2e4\uc9c8\uc801\uc778 \ud301<\/h2>\n<p>\uc774\ub860\uc801\uc778 \uac00\uc774\ub4dc\ub3c4 \uc911\uc694\ud558\uc9c0\ub9cc, \uc2e4\uc81c \uc0dd\ud65c\uc5d0\uc11c \uc801\uc6a9\ud560 \uc218 \uc788\ub294 \uad6c\uccb4\uc801\uc778 \ubc29\ubc95\ub4e4\uc744 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n<h3>1. <strong>\uc2dd\ub2e8 \uacc4\ud68d \uc138\uc6b0\uae30<\/strong><\/h3>\n<p>\uc77c\uc8fc\uc77c \ub2e8\uc704\ub85c \uc2dd\ub2e8\uc744 \ubbf8\ub9ac \uacc4\ud68d\ud558\uba74 \uac74\uac15\ud55c \uc2dd\uc0ac\ub97c \uafb8\uc900\ud788 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc81c\ucca0 \uc7ac\ub8cc\ub97c \ud65c\uc6a9\ud558\uace0, \ub2e4\uc591\ud55c \uc870\ub9ac\ubc95\uc744 \uc2dc\ub3c4\ud574\ubcf4\uc138\uc694.<\/p>\n<ul>\n<li><strong>\uc544\uce68:<\/strong> \ud604\ubbf8\ubc25, \uc800\uc5fc \ubc18\ucc2c(\ucc1c\ub2ed, \ub450\ubd80\uc870\ub9bc), \ucc44\uc18c \uad6d, \uae40(\ubb34\uc5fc)<\/li>\n<li><strong>\uc810\uc2ec:<\/strong> \uc7a1\uace1\ubc25, \uad6c\uc6b4 \uc0dd\uc120, \uc2e0\uc120\ud55c \ucc44\uc18c \uc0d0\ub7ec\ub4dc, \ub098\ubb3c \ubc18\ucc2c<\/li>\n<li><strong>\uc800\ub141:<\/strong> \ud1b5\ubc00 \uc0cc\ub4dc\uc704\uce58(\ub2ed\uac00\uc2b4\uc0b4, \ucc44\uc18c), \uacfc\uc77c \uc694\uac70\ud2b8<\/li>\n<li><strong>\uac04\uc2dd:<\/strong> \uacac\uacfc\ub958(\ubb34\uc5fc), \uacfc\uc77c(\ubc14\ub098\ub098, \uc0ac\uacfc), \uc800\uc9c0\ubc29 \uc6b0\uc720, \uc0b6\uc740 \ub2ec\uac40<\/li>\n<\/ul>\n<h3>2. <strong>\uc678\uc2dd \uc2dc \uc8fc\uc758\uc0ac\ud56d<\/strong><\/h3>\n<p>\uc678\uc2dd\uc744 \ud560 \ub54c\ub294 \uba54\ub274 \uc120\ud0dd\uc5d0 \uc2e0\uc911\ud574\uc57c \ud569\ub2c8\ub2e4.\n<\/p>\n<ul>\n<li><strong>\uac04\uc774 \uc57d\ud55c \uba54\ub274 \uc120\ud0dd:<\/strong> \ucc1c, \uad6c\uc774, \uc0d0\ub7ec\ub4dc \uc704\uc8fc\ub85c \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uad6d\ubb3c\uc740 \uc801\uac8c:<\/strong> \uad6d\ubb3c \uc694\ub9ac\ub294 \uad6d\ubb3c\uc744 \ucd5c\uc18c\ud55c\uc73c\ub85c \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\uc2a4\ub97c \ub530\ub85c \uc694\uccad:<\/strong> \uc0d0\ub7ec\ub4dc\ub098 \uc694\ub9ac\uc758 \uc18c\uc2a4\ub294 \ub530\ub85c \ub2ec\ub77c\uace0 \uc694\uccad\ud558\uc5ec \uc591\uc744 \uc870\uc808\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucc44\uc18c \uc704\uc8fc:<\/strong> \uac00\uae09\uc801 \ucc44\uc18c \ubc18\ucc2c\uc774 \ub9ce\uc740 \uacf3\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. <strong>\uc601\uc591 \uc815\ubcf4 \ud655\uc778 \uc2b5\uad00\ud654<\/strong><\/h3>\n<p>\uac00\uacf5\uc2dd\ud488\uc744 \uad6c\ub9e4\ud560 \ub54c\ub294 \ubc18\ub4dc\uc2dc \uc601\uc591 \uc131\ubd84\ud45c\ub97c \ud655\uc778\ud558\uc5ec \ub098\ud2b8\ub968, \uc124\ud0d5, \ud3ec\ud654\uc9c0\ubc29 \ud568\ub7c9\uc774 \ub0ae\uc740 \uc81c\ud488\uc744 \uc120\ud0dd\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc785\ub2c8\ub2e4.<\/p>\n<h3>4. <strong>\uc810\uc9c4\uc801\uc778 \ubcc0\ud654 \uc2dc\ub3c4<\/strong><\/h3>\n<p>\ud55c \ubc88\uc5d0 \ubaa8\ub4e0 \uc2dd\uc2b5\uad00\uc744 \ubc14\uafb8\uae30\ubcf4\ub2e4\ub294, \ud55c \uac00\uc9c0\uc529 \uc791\uc740 \ubcc0\ud654\ub97c \uc2dc\ub3c4\ud558\uc5ec \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uba3c\uc800 \uc18c\uae08 \uc12d\ucde8\ub7c9\ubd80\ud130 \uc904\uc5ec\ubcf4\uace0, \ub2e4\uc74c\uc5d0\ub294 \ud1b5\uace1\ubb3c \uc12d\ucde8\ub7c9\uc744 \ub298\ub9ac\ub294 \uc2dd\uc785\ub2c8\ub2e4.<\/p>\n<h3>5. <strong>\uc804\ubb38\uac00\uc640 \uc0c1\ub2f4<\/strong><\/h3>\n<p>\uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc, \ub2e4\ub978 \uc9c8\ud658 \uc720\ubb34\uc5d0 \ub530\ub77c \uc2dd\ub2e8 \uac00\uc774\ub4dc\ub294 \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc18\ub4dc\uc2dc \uc758\uc0ac\ub098 \uc601\uc591\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc5ec \uac1c\uc778\uc5d0\uac8c \ub9de\ub294 \ub9de\ucda4\ud615 \uc2dd\ub2e8 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc774 \uac00\uc7a5 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc804\ud558\ub294 \ud76c\ub9dd\uc758 \uba54\uc2dc\uc9c0<\/h2>\n<p>\uace0\ud608\uc555\uc740 \ud3c9\uc0dd \uad00\ub9ac\ud574\uc57c \ud558\ub294 \ub9cc\uc131 \uc9c8\ud658\uc774\uc9c0\ub9cc, \uc62c\ubc14\ub978 \uc2dd\ub2e8\uacfc \uc0dd\ud65c \uc2b5\uad00\uc744 \ud1b5\ud574 \ucda9\ubd84\ud788 \uac74\uac15\ud558\uac8c \uc870\uc808\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uace0\ud608\uc555\uc73c\ub85c\ubd80\ud130 \uc790\uc720\ub86d\uace0 \ud65c\uae30\ucc2c \uc0b6\uc744 \uc601\uc704\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \ud56d\uc0c1 \uacc1\uc5d0\uc11c \uc751\uc6d0\ud558\uace0 \uc9c0\uc6d0\ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84, \uadf8\ub9ac\uace0 \ubcf4\ud638\uc790\ubd84\ub4e4! \uc624\ub298\ubd80\ud130 \uc2dd\ud0c1 \uc704 \uc791\uc740 \ubcc0\ud654\ub97c \ud1b5\ud574 \ub354\uc6b1 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \ub0b4\uc77c\uc744 \ub9cc\ub4e4\uc5b4\ub098\uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uac74\uac15\ud55c \uc2dd\ud0c1\uc740 \ub2e8\uc21c\ud55c \uc2dd\uc0ac\uac00 \uc544\ub2c8\ub77c, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc18c\uc911\ud55c \uc0b6\uc744 \uc9c0\ud0a4\ub294 \uac00\uc7a5 \uac15\ub825\ud55c \ubc29\ud328\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc678\uc5d0\ub3c4 \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217; \uc804\ubb38\uac00\ub4e4\uc5d0\uac8c \ubb38\uc758\ud574\uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \uae38\uc5d0 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ub298 \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uacfc \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84, \uadf8\ub9ac\uace0 \uadf8\ubd84\ub4e4\uc744 \ub3cc\ubcf4\ub294 \uac00\uc871 \uc5ec\ub7ec\ubd84\uaed8 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \uc18c\uc911\ud55c \uc815\ubcf4\ub97c \uc804\ud569\ub2c8\ub2e4. \uc6b0\ub9ac \uc8fc\ubcc0\uc758 \ub9ce\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uace0\ud608\uc555\uc73c\ub85c \uc778\ud574 \uc5b4\ub824\uc6c0\uc744 \uacaa\uace0 \uacc4\uc2ed\ub2c8\ub2e4. \uace0\ud608\uc555\uc740 \uc870\uc6a9\ud55c \uc0b4\uc778\uc790\ub77c\uace0 \ubd88\ub9b4 \ub9cc\ud07c \uc544\ubb34\ub7f0 \uc99d\uc0c1 \uc5c6\uc774 \ucc3e\uc544\uc640 \uc2ec\uc7a5\ubcd1, \ub1cc\uc878\uc911, \uc2e0\uc7a5 \uc9c8\ud658 \ub4f1 \uc2ec\uac01\ud55c \ud569\ubcd1\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac71\uc815\ud558\uc9c0 \ub9c8\uc138\uc694. \uc57d\ubb3c \uce58\ub8cc\ub9cc\ud07c\uc774\ub098 \uc911\uc694\ud55c \uac83\uc774 \ubc14\ub85c &#8216;\uc2dd\ub2e8 \uad00\ub9ac&#8217;\uc785\ub2c8\ub2e4. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,10],"tags":[],"class_list":["post-21213","post","type-post","status-publish","format-standard","hentry","category-6","category-10"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/21213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=21213"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/21213\/revisions"}],"predecessor-version":[{"id":21214,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/21213\/revisions\/21214"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=21213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=21213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=21213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}