{"id":30111,"date":"2026-04-14T12:03:05","date_gmt":"2026-04-14T12:03:05","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=30111"},"modified":"2026-04-14T12:03:05","modified_gmt":"2026-04-14T12:03:05","slug":"%ec%b9%98%eb%a7%a4-%ec%98%88%eb%b0%a9%ec%97%90-%ec%a2%8b%ec%9d%80-%ec%8b%9d%eb%8b%a8-%ec%8b%ac%ec%b8%b5-%ea%b0%80%ec%9d%b4%eb%93%9c-t3-1256","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=30111","title":{"rendered":"\uce58\ub9e4 \uc608\ubc29\uc5d0 \uc88b\uc740 \uc2dd\ub2e8 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T3-1256)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uacfc \uac00\uc871\ub4e4\uc758 \uac74\uac15\ud55c \ub178\ub144\uc744 \uc704\ud574 \uc5b8\uc81c\ub098 \ucd5c\uc120\uc744 \ub2e4\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \ucd5c\uadfc \ub4e4\uc5b4 \uce58\ub9e4\ub294 \uc6b0\ub9ac \uc0ac\ud68c\uac00 \ud568\uaed8 \uace0\ubbfc\ud558\uace0 \ub300\ube44\ud574\uc57c \ud560 \uc911\uc694\ud55c \uacfc\uc81c\uac00 \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub9ce\uc740 \ubd84\ub4e4\uc774 \uce58\ub9e4\ub97c \ub450\ub824\uc6cc\ud558\uc9c0\ub9cc, \ub2e4\ud589\ud788\ub3c4 \uce58\ub9e4\ub294 \uc2dd\ub2e8\uacfc \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120\uc744 \ud1b5\ud574 \ucda9\ubd84\ud788 \uc608\ubc29\ud558\uace0 \uc9c4\ud589\uc744 \ub2a6\ucd9c \uc218 \uc788\ub294 \uc9c8\ud658\uc785\ub2c8\ub2e4. \ud2b9\ud788, \u2018\ubb34\uc5c7\uc744 \uba39\ub294\uac00\u2019\ub294 \ub1cc \uac74\uac15\uc5d0 \uc9c0\ub300\ud55c \uc601\ud5a5\uc744 \ubbf8\uce58\uba70, \uce58\ub9e4 \uc608\ubc29\uc5d0 \uc788\uc5b4 \uac00\uc7a5 \uac15\ub825\ud55c \ubb34\uae30 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc800\ud76c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc548\uc2ec\ud558\uace0 \uac74\uac15\ud55c \ub178\ub144\uc744 \ubcf4\ub0b4\uc2e4 \uc218 \uc788\ub3c4\ub85d \ub3d5\uace0\uc790, \uce58\ub9e4 \uc608\ubc29\uc5d0 \uc88b\uc740 \uc2dd\ub2e8\uc5d0 \ub300\ud55c \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ub9c8\ub828\ud588\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc744 \ud1b5\ud574 \ub1cc \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \uc62c\ubc14\ub978 \uc2dd\uc2b5\uad00\uc5d0 \ub300\ud55c \uae4a\uc774 \uc788\ub294 \uc815\ubcf4\ub97c \uc5bb\uc73c\uc2dc\uace0, \uc624\ub298\ubd80\ud130 \uac74\uac15\ud55c \ubcc0\ud654\ub97c \uc2dc\uc791\ud558\uc2dc\uae30\ub97c \uc9c4\uc2ec\uc73c\ub85c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uce58\ub9e4\uc640 \uc2dd\ub2e8\uc758 \ubc00\uc811\ud55c \uc5f0\uad00\uc131<\/h2>\n<p>\ub1cc\ub294 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \uc5d0\ub108\uc9c0\ub97c \ub9ce\uc774 \uc18c\ubaa8\ud558\ub294 \uae30\uad00\uc774\uba70, \uc12d\ucde8\ud558\ub294 \uc601\uc591\uc18c\uc5d0 \ub9e4\uc6b0 \ubbfc\uac10\ud558\uac8c \ubc18\uc751\ud569\ub2c8\ub2e4. \ud2b9\uc815 \uc601\uc591\uc18c\ub294 \ub1cc\uc138\ud3ec\ub97c \ubcf4\ud638\ud558\uace0 \uc5fc\uc99d\uc744 \uc904\uc774\uba70, \uc778\uc9c0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\ud558\ub294 \ub370 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ubc18\ub300\ub85c, \uc5fc\uc99d\uc744 \uc720\ubc1c\ud558\uac70\ub098 \ud608\uad00 \uac74\uac15\uc744 \ud574\uce58\ub294 \uc2dd\ub2e8\uc740 \uce58\ub9e4 \ubc1c\ubcd1 \uc704\ud5d8\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uc65c \uc2dd\ub2e8\uc774 \uc911\uc694\ud560\uae4c\uc694?<\/h3>\n<ul>\n<li><strong>\ub1cc\uc138\ud3ec \ubcf4\ud638 \ubc0f \uc7ac\uc0dd:<\/strong> \ud2b9\uc815 \uc601\uc591\uc18c\ub294 \ub1cc\uc138\ud3ec\uc758 \uc190\uc0c1\uc744 \ub9c9\uace0 \uc0c8\ub85c\uc6b4 \ub1cc\uc138\ud3ec \uc0dd\uc131\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5fc\uc99d \uac10\uc18c:<\/strong> \ub9cc\uc131\uc801\uc778 \uc5fc\uc99d\uc740 \ub1cc \uac74\uac15\uc5d0 \ud574\ub85c\uc6b0\uba70, \uc54c\uce20\ud558\uc774\uba38\ubcd1\uc758 \uc8fc\uc694 \uc6d0\uc778 \uc911 \ud558\ub098\ub85c \uc9c0\ubaa9\ub429\ub2c8\ub2e4. \ud56d\uc5fc\uc99d \uc2dd\ud488\uc740 \ub1cc\ub97c \ubcf4\ud638\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0b0\ud654 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c:<\/strong> \uc720\ud574\ud55c \ud65c\uc131\uc0b0\uc18c\ub85c\ubd80\ud130 \ub1cc\uc138\ud3ec\ub97c \ubcf4\ud638\ud558\ub294 \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uc774 \ud48d\ubd80\ud55c \uc2dd\ub2e8\uc740 \uce58\ub9e4 \uc608\ubc29\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud608\uad00 \uac74\uac15 \uc720\uc9c0:<\/strong> \ub1cc\ub294 \ud608\uad00\uc744 \ud1b5\ud574 \uc601\uc591\ubd84\uacfc \uc0b0\uc18c\ub97c \uacf5\uae09\ubc1b\uc2b5\ub2c8\ub2e4. \uac74\uac15\ud55c \ud608\uad00\uc740 \ub1cc \uae30\ub2a5 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uce58\ub9e4 \uc608\ubc29\uc744 \uc704\ud55c \ud575\uc2ec \uc2dd\ub2e8 \ud328\ud134<\/h2>\n<p>\uce58\ub9e4 \uc608\ubc29\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\ub77c\uace0 \uc54c\ub824\uc9c4 \uc2dd\ub2e8 \ud328\ud134\uc740 \ubc14\ub85c &#8216;\uc9c0\uc911\ud574 \uc2dd\ub2e8(Mediterranean Diet)&#8217;\uacfc \uc774\ub97c \ubcc0\ud615\ud55c &#8216;MIND \uc2dd\ub2e8(Mediterranean-DASH Intervention for Neurodegenerative Delay Diet)&#8217;\uc785\ub2c8\ub2e4. \uc774 \ub450 \uac00\uc9c0 \uc2dd\ub2e8\uc740 \ub1cc \uac74\uac15\uc5d0 \ud2b9\ud788 \ucd08\uc810\uc744 \ub9de\ucda5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc9c0\uc911\ud574 \uc2dd\ub2e8 (Mediterranean Diet)<\/h3>\n<p>\uc9c0\uc911\ud574 \uc5f0\uc548 \uad6d\uac00\ub4e4\uc758 \uc804\ud1b5\uc801\uc778 \uc2dd\uc2b5\uad00\uc5d0\uc11c \uc720\ub798\ud55c \uc774 \uc2dd\ub2e8\uc740 \uc218\uc2ed \ub144\uac04 \uc218\ub9ce\uc740 \uc5f0\uad6c\ub97c \ud1b5\ud574 \uadf8 \uac74\uac15\uc0c1\uc758 \uc774\uc810\uc774 \uc785\uc99d\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc2ec\ud608\uad00 \uc9c8\ud658 \uc608\ubc29\ubfd0\ub9cc \uc544\ub2c8\ub77c \ub1cc \uac74\uac15\uc5d0\ub3c4 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\ub97c \ubcf4\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud2b9\uc9d5:<\/strong> \uc2e0\uc120\ud55c \ucc44\uc18c\uc640 \uacfc\uc77c, \ud1b5\uace1\ubb3c, \uacac\uacfc\ub958, \uc62c\ub9ac\ube0c \uc624\uc77c, \ucf69\ub958, \ub4f1\ud478\ub978\uc0dd\uc120 \uc704\uc8fc\ub85c \uad6c\uc131\ub429\ub2c8\ub2e4. \uc721\ub958\uc640 \uc720\uc81c\ud488\uc740 \uc801\ub2f9\ub7c9 \uc12d\ucde8\ud558\uba70, \ubd89\uc740 \uc721\ub958\uc640 \uac00\uacf5\uc2dd\ud488\uc740 \uc81c\ud55c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub1cc \uac74\uac15 \ud6a8\ub2a5:<\/strong>\n<ul>\n<li><strong>\uac15\ub825\ud55c \ud56d\uc0b0\ud654 \ubc0f \ud56d\uc5fc\uc99d \uc791\uc6a9:<\/strong> \ud48d\ubd80\ud55c \ucc44\uc18c, \uacfc\uc77c, \uc62c\ub9ac\ube0c \uc624\uc77c \ub355\ubd84\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc624\uba54\uac00-3 \uc9c0\ubc29\uc0b0 \uacf5\uae09:<\/strong> \ub4f1\ud478\ub978\uc0dd\uc120\uc744 \ud1b5\ud574 \ub1cc \uae30\ub2a5\uc5d0 \ud544\uc218\uc801\uc778 \uc624\uba54\uac00-3\ub97c \ucda9\ubd84\ud788 \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac74\uac15\ud55c \ud608\uad00 \uc720\uc9c0:<\/strong> \ubd88\ud3ec\ud654 \uc9c0\ubc29\uacfc \uc12c\uc720\uc9c8\uc774 \ud608\uad00 \uac74\uac15\uc744 \uc99d\uc9c4\ud558\uc5ec \ub1cc\ub85c \uac00\ub294 \ud608\uc561 \ud750\ub984\uc744 \uc6d0\ud65c\ud558\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. MIND \uc2dd\ub2e8 (Mediterranean-DASH Intervention for Neurodegenerative Delay Diet)<\/h3>\n<p>MIND \uc2dd\ub2e8\uc740 \uc9c0\uc911\ud574 \uc2dd\ub2e8\uacfc \uace0\ud608\uc555 \uc608\ubc29\uc744 \uc704\ud55c DASH(Dietary Approaches to Stop Hypertension) \uc2dd\ub2e8\uc744 \uacb0\ud569\ud558\uc5ec \ub1cc \uac74\uac15\uc5d0 \ucd5c\uc801\ud654\ub41c \ud615\ud0dc\ub85c \uace0\uc548\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uce58\ub9e4 \ubc1c\ubcd1 \uc704\ud5d8\uc744 \ucd5c\ub300 53%\uae4c\uc9c0 \ub0ae\ucd94\ub294 \uac83\uc73c\ub85c \ubcf4\uace0\ub418\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud2b9\uc9d5:<\/strong> \uc9c0\uc911\ud574 \uc2dd\ub2e8\uc5d0\uc11c \ub1cc \uac74\uac15\uc5d0 \ub354 \ud6a8\uacfc\uc801\uc778 \uc2dd\ud488\uad70\uc744 \uac15\uc870\ud558\uace0, \uadf8\ub807\uc9c0 \uc54a\uc740 \uc2dd\ud488\uad70\uc744 \uc81c\ud55c\ud558\ub294 \ub370 \ucd08\uc810\uc744 \ub9de\ucda5\ub2c8\ub2e4.\n<ul>\n<li><strong>\uad8c\uc7a5 \uc2dd\ud488:<\/strong> \uc78e\ucc44\uc18c, \uae30\ud0c0 \ucc44\uc18c, \uacac\uacfc\ub958, \ubca0\ub9ac\ub958, \ucf69\ub958, \ud1b5\uace1\ubb3c, \uc0dd\uc120, \uac00\uae08\ub958, \uc62c\ub9ac\ube0c \uc624\uc77c, \uc640\uc778(\uc801\ub2f9\ub7c9).<\/li>\n<li><strong>\uc81c\ud55c \uc2dd\ud488:<\/strong> \ubd89\uc740 \uc721\ub958, \ud280\uae34 \uc74c\uc2dd, \uac00\uacf5\uc2dd\ud488, \ubc84\ud130\/\ub9c8\uac00\ub9b0, \uce58\uc988, \ud398\uc774\uc2a4\ud2b8\ub9ac\/\ub2e8 \uc74c\uc2dd.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ub1cc \uac74\uac15 \ud6a8\ub2a5:<\/strong>\n<ul>\n<li><strong>\ub1cc \ubcf4\ud638 \uc601\uc591\uc18c \uc9d1\uc911:<\/strong> \ud2b9\ud788 \uc78e\ucc44\uc18c\uc640 \ubca0\ub9ac\ub958\uc758 \uc12d\ucde8\ub97c \uac15\uc870\ud558\uc5ec \ub1cc\uc5d0 \uc774\ub85c\uc6b4 \ud56d\uc0b0\ud654\uc81c\uc640 \ube44\ud0c0\ubbfc\uc744 \ucda9\ubd84\ud788 \uacf5\uae09\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub1cc \uc5fc\uc99d \ubc0f \uc0b0\ud654 \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c:<\/strong> \ud2b9\uc815 \uc2dd\ud488\uad70\uc758 \uc12d\ucde8\ub97c \ub298\ub9ac\uace0 \ud574\ub85c\uc6b4 \uc2dd\ud488\uc744 \uc904\uc784\uc73c\ub85c\uc368 \ub1cc \uac74\uac15\uc5d0 \ucd5c\uc801\ud654\ub41c \ud658\uacbd\uc744 \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>\ub1cc \uac74\uac15\uc744 \uc704\ud55c \ud575\uc2ec \uc2dd\ud488\uad70 (MIND \uc2dd\ub2e8 \uae30\ubc18)<\/h2>\n<p>\uce58\ub9e4 \uc608\ubc29\uc744 \uc704\ud574 \ud2b9\ud788 \uc2e0\uacbd \uc368\uc11c \uc12d\ucde8\ud574\uc57c \ud560 \uc2dd\ud488\uad70\ub4e4\uc744 \uc790\uc138\ud788 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc78e\ucc44\uc18c (Leafy Greens)<\/h3>\n<p>\uc2dc\uae08\uce58, \ucf00\uc77c, \ub85c\uba54\uc778, \uccad\uacbd\ucc44 \ub4f1 \ud478\ub978 \uc78e\ucc44\uc18c\ub294 \ube44\ud0c0\ubbfc K, \ub8e8\ud14c\uc778, \uc5fd\uc0b0, \ubca0\ud0c0\uce74\ub85c\ud2f4 \ub4f1 \ub1cc \uac74\uac15\uc5d0 \ud544\uc218\uc801\uc778 \uc601\uc591\uc18c\uac00 \ud48d\ubd80\ud569\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 6\ud68c \uc774\uc0c1 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uad8c\uc7a5\ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \ub098\ubb3c, \uc0d0\ub7ec\ub4dc, \uc308 \ucc44\uc18c, \uc2a4\ubb34\ub514.<\/li>\n<\/ul>\n<h3>2. \uae30\ud0c0 \ucc44\uc18c (Other Vegetables)<\/h3>\n<p>\ube0c\ub85c\ucf5c\ub9ac, \ub2f9\uadfc, \ud1a0\ub9c8\ud1a0, \ud30c\ud504\ub9ac\uce74 \ub4f1 \ub2e4\uc591\ud55c \uc0c9\uae54\uc758 \ucc44\uc18c\ub4e4\uc740 \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uacfc \ube44\ud0c0\ubbfc\uc774 \ud48d\ubd80\ud558\uc5ec \ub1cc\uc138\ud3ec\ub97c \ubcf4\ud638\ud558\uace0 \uc5fc\uc99d\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ub9e4\uc77c \ub450 \uac00\uc9c0 \uc774\uc0c1\uc758 \ub2e4\uc591\ud55c \ucc44\uc18c\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \ubcf6\uc74c, \ucc1c, \uad6d, \uc0d0\ub7ec\ub4dc.<\/li>\n<\/ul>\n<h3>3. \ubca0\ub9ac\ub958 (Berries)<\/h3>\n<p>\ube14\ub8e8\ubca0\ub9ac, \ub538\uae30, \ub77c\uc988\ubca0\ub9ac, \ube14\ub799\ubca0\ub9ac \ub4f1 \ubca0\ub9ac\ub958\ub294 \uac15\ub825\ud55c \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uc778 \ud50c\ub77c\ubcf4\ub178\uc774\ub4dc\uac00 \ud48d\ubd80\ud558\uc5ec \uae30\uc5b5\ub825 \ud5a5\uc0c1\uacfc \ub1cc \ub178\ud654 \uc9c0\uc5f0\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 2\ud68c \uc774\uc0c1 \uc12d\ucde8\uac00 \uad8c\uc7a5\ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \uc694\uac70\ud2b8\uc5d0 \ub123\uc5b4 \uba39\uac70\ub098, \uc0dd\uacfc\uc77c\ub85c \uc12d\ucde8.<\/li>\n<\/ul>\n<h3>4. \uacac\uacfc\ub958 (Nuts)<\/h3>\n<p>\uc544\ubaac\ub4dc, \ud638\ub450, \uce90\uc288\ub11b, \ud53c\uc2a4\ud0c0\uce58\uc624 \ub4f1 \uacac\uacfc\ub958\ub294 \ube44\ud0c0\ubbfc E, \ubd88\ud3ec\ud654 \uc9c0\ubc29\uc0b0, \ud56d\uc0b0\ud654 \ubb3c\uc9c8\uc774 \ud48d\ubd80\ud558\uc5ec \ub1cc\uc138\ud3ec \ubcf4\ud638\uc5d0 \ud0c1\uc6d4\ud569\ub2c8\ub2e4. \ub9e4\uc77c \ud55c \uc90c(\uc57d 30g) \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \uac04\uc2dd\uc73c\ub85c \uc12d\ucde8, \uc0d0\ub7ec\ub4dc \ud1a0\ud551.<\/li>\n<\/ul>\n<h3>5. \uc62c\ub9ac\ube0c \uc624\uc77c (Olive Oil)<\/h3>\n<p>\uc5d1\uc2a4\ud2b8\ub77c \ubc84\uc9c4 \uc62c\ub9ac\ube0c \uc624\uc77c\uc740 \uac74\uac15\ud55c \ub2e8\uc77c \ubd88\ud3ec\ud654 \uc9c0\ubc29\uacfc \ud3f4\ub9ac\ud398\ub180\uc774 \ud48d\ubd80\ud558\uc5ec \ub1cc \uc5fc\uc99d\uc744 \uc904\uc774\uace0 \ud608\uad00 \uac74\uac15\uc744 \uac1c\uc120\ud569\ub2c8\ub2e4. \uc694\ub9ac\ud560 \ub54c \ubc84\ud130\ub098 \ub9c8\uac00\ub9b0 \ub300\uc2e0 \uc62c\ub9ac\ube0c \uc624\uc77c\uc744 \uc8fc \uc0ac\uc6a9 \uc720\uc9c0\ub85c \ud65c\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \uc0d0\ub7ec\ub4dc \ub4dc\ub808\uc2f1, \ubcf6\uc74c \uc694\ub9ac.<\/li>\n<\/ul>\n<h3>6. \ud1b5\uace1\ubb3c (Whole Grains)<\/h3>\n<p>\ud604\ubbf8, \uadc0\ub9ac, \ud034\ub178\uc544, \ud1b5\ubc00 \ub4f1 \ud1b5\uace1\ubb3c\uc740 \uc815\uc81c\ub418\uc9c0 \uc54a\uc544 \uc12c\uc720\uc9c8\uacfc \ube44\ud0c0\ubbfc B\uad70\uc774 \ud48d\ubd80\ud558\uba70, \ud608\ub2f9\uc744 \ucc9c\ucc9c\ud788 \uc62c\ub824 \ub1cc\uc5d0 \uc9c0\uc18d\uc801\uc778 \uc5d0\ub108\uc9c0\ub97c \uacf5\uae09\ud569\ub2c8\ub2e4. \ub9e4\uc77c \uc138 \ub07c \uc2dd\uc0ac \uc911 \ubc25, \ube75, \uc2dc\ub9ac\uc5bc \ub4f1\uc73c\ub85c \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \ud604\ubbf8\ubc25, \uc624\ud2b8\ubc00, \ud1b5\ubc00\ube75.<\/li>\n<\/ul>\n<h3>7. \ub4f1\ud478\ub978\uc0dd\uc120 (Fatty Fish)<\/h3>\n<p>\uace0\ub4f1\uc5b4, \uc5f0\uc5b4, \ucc38\uce58, \uaf41\uce58 \ub4f1 \ub4f1\ud478\ub978\uc0dd\uc120\uc740 \uc624\uba54\uac00-3 \uc9c0\ubc29\uc0b0(DHA, EPA)\uc774 \ud48d\ubd80\ud558\uc5ec \ub1cc\uc138\ud3ec \uad6c\uc131 \ubc0f \uae30\ub2a5 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc774\uba70, \uc5fc\uc99d \uac10\uc18c\uc5d0\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 \ud55c \ubc88 \uc774\uc0c1 \uc12d\ucde8\uac00 \uad8c\uc7a5\ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \uad6c\uc774, \ucc1c, \uc870\ub9bc.<\/li>\n<\/ul>\n<h3>8. \ucf69\ub958 (Legumes)<\/h3>\n<p>\ub80c\ud2f8\ucf69, \ubcd1\uc544\ub9ac\ucf69, \uac80\uc740\ucf69 \ub4f1 \ucf69\ub958\ub294 \ub2e8\ubc31\uc9c8, \uc12c\uc720\uc9c8, \uc5fd\uc0b0, \ucca0\ubd84 \ub4f1 \ub1cc \uac74\uac15\uc5d0 \uc774\ub85c\uc6b4 \uc601\uc591\uc18c\uac00 \ud48d\ubd80\ud569\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 3~4\ud68c \uc774\uc0c1 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \ucf69\ubc25, \ucf69\uc790\ubc18, \ucf69\uad6d\uc218, \ucc0c\uac1c\ub958.<\/li>\n<\/ul>\n<h3>9. \uac00\uae08\ub958 (Poultry)<\/h3>\n<p>\ub2ed\uace0\uae30, \uc624\ub9ac\uace0\uae30 \ub4f1 \uac00\uae08\ub958\ub294 \ubd89\uc740 \uc721\ub958\uc5d0 \ube44\ud574 \ud3ec\ud654\uc9c0\ubc29 \ud568\ub7c9\uc774 \ub0ae\uace0 \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud558\uc5ec \uac74\uac15\ud55c \ub2e8\ubc31\uc9c8 \uacf5\uae09\uc6d0\uc774 \ub429\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 2\ud68c \uc815\ub3c4 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uad8c\uc7a5\ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucd94\ucc9c \uc694\ub9ac:<\/strong> \ubc31\uc219, \ub2ed\uac00\uc2b4\uc0b4 \uc0d0\ub7ec\ub4dc.<\/li>\n<\/ul>\n<h2>\uc81c\ud55c\ud558\uac70\ub098 \ud53c\ud574\uc57c \ud560 \uc2dd\ud488<\/h2>\n<p>\ub1cc \uac74\uac15\uc744 \uc704\ud574 \uc12d\ucde8\ub97c \uc904\uc774\uac70\ub098 \ud53c\ud574\uc57c \ud560 \uc2dd\ud488\ub4e4\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubd89\uc740 \uc721\ub958:<\/strong> \uc18c\uace0\uae30, \ub3fc\uc9c0\uace0\uae30 \ub4f1 \ubd89\uc740 \uc721\ub958\ub294 \ud3ec\ud654 \uc9c0\ubc29 \ud568\ub7c9\uc774 \ub192\uc544 \uacfc\ub3c4\ud55c \uc12d\ucde8\ub294 \uc2ec\ud608\uad00 \uac74\uac15\uc744 \ud574\uce58\uace0 \ub1cc \uc5fc\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 4\ud68c \uc774\ud558\ub85c \uc81c\ud55c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubc84\ud130 \ubc0f \ub9c8\uac00\ub9b0:<\/strong> \ud3ec\ud654 \uc9c0\ubc29\uacfc \ud2b8\ub79c\uc2a4 \uc9c0\ubc29 \ud568\ub7c9\uc774 \ub192\uc544 \ub1cc \uac74\uac15\uc5d0 \ud574\ub86d\uc2b5\ub2c8\ub2e4. \uc62c\ub9ac\ube0c \uc624\uc77c\ub85c \ub300\uccb4\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce58\uc988:<\/strong> \ud3ec\ud654 \uc9c0\ubc29 \ud568\ub7c9\uc774 \ub192\uc2b5\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 1\ud68c \uc774\ud558\ub85c \uc81c\ud55c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud280\uae34 \uc74c\uc2dd \ubc0f \ud328\uc2a4\ud2b8\ud478\ub4dc:<\/strong> \ud2b8\ub79c\uc2a4 \uc9c0\ubc29\uacfc \ub098\uc05c \uc9c0\ubc29\uc774 \ub9ce\uc544 \ub1cc \uc5fc\uc99d\uc744 \uc720\ubc1c\ud558\uace0 \ud608\uad00 \uac74\uac15\uc744 \uc545\ud654\uc2dc\ud0b5\ub2c8\ub2e4. \uc12d\ucde8\ub97c \ucd5c\uc18c\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud398\uc774\uc2a4\ud2b8\ub9ac \ubc0f \ub2e8 \uc74c\uc2dd:<\/strong> \uc124\ud0d5\uacfc \uc815\uc81c \ud0c4\uc218\ud654\ubb3c\uc774 \ub9ce\uc544 \ud608\ub2f9\uc744 \uae09\uaca9\ud788 \ub192\uc774\uace0 \ub1cc \uac74\uac15\uc5d0 \ubd80\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4. \uc12d\ucde8\ub97c \uc904\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\uacf5\uc2dd\ud488:<\/strong> \ubc29\ubd80\uc81c, \ucca8\uac00\ubb3c, \ub098\ud2b8\ub968, \uc124\ud0d5 \ub4f1\uc774 \uacfc\ub3c4\ud558\uac8c \ud3ec\ud568\ub418\uc5b4 \uac74\uac15\uc5d0 \ud574\ub86d\uc2b5\ub2c8\ub2e4. \uc2e0\uc120\ud55c \uc790\uc5f0\uc2dd\ud488 \uc704\uc8fc\ub85c \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc2e4\uc0dd\ud65c\uc5d0\uc11c \uce58\ub9e4 \uc608\ubc29 \uc2dd\ub2e8\uc744 \uc2e4\ucc9c\ud558\ub294 \ud301<\/h2>\n<p>\uc54c\uace0 \uc788\ub294 \uac83\uc744 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4. \uba87 \uac00\uc9c0 \uc2e4\uc6a9\uc801\uc778 \ud301\uc744 \ud1b5\ud574 \uac74\uac15\ud55c \uc2dd\uc2b5\uad00\uc744 \uc0dd\ud65c\ud654\ud558\uc138\uc694.<\/p>\n<ul>\n<li><strong>\uc810\uc9c4\uc801\uc778 \ubcc0\ud654:<\/strong> \ud55c \ubc88\uc5d0 \ubaa8\ub4e0 \uac83\uc744 \ubc14\uafb8\ub824 \ud558\uc9c0 \ub9d0\uace0, \uc791\uc740 \ubaa9\ud45c\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694. \uc608\ub97c \ub4e4\uc5b4, \ud770\uc300\ubc25 \ub300\uc2e0 \ud604\ubbf8\ubc25\uc744 \uc11e\uc5b4 \uba39\ub294 \uac83\ubd80\ud130 \uc2dc\uc791\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uac74\uac15\ud55c \uac04\uc2dd \uc900\ube44:<\/strong> \uacfc\uc790 \ub300\uc2e0 \uacac\uacfc\ub958, \ubca0\ub9ac\ub958, \uc2e0\uc120\ud55c \uacfc\uc77c\uc744 \uac04\uc2dd\uc73c\ub85c \uc900\ube44\ud558\uc138\uc694.<\/li>\n<li><strong>\uc678\uc2dd \uc2dc \ud604\uba85\ud55c \uc120\ud0dd:<\/strong> \ud280\uae34 \uc74c\uc2dd \ub300\uc2e0 \ucc1c\uc774\ub098 \uad6c\uc774, \uc0d0\ub7ec\ub4dc\ub97c \uc120\ud0dd\ud558\uace0, \ud1b5\uace1\ubb3c \uba54\ub274\uac00 \uc788\ub2e4\uba74 \uc801\uadf9\uc801\uc73c\ub85c \ud65c\uc6a9\ud558\uc138\uc694.<\/li>\n<li><strong>\uac00\uc871\uacfc \ud568\uaed8 \uc694\ub9ac\ud558\uae30:<\/strong> \uac74\uac15\ud55c \uc2dd\uc7ac\ub8cc\ub85c \uac00\uc871\uc774 \ud568\uaed8 \uc694\ub9ac\ud558\uba70 \uc990\uac70\uc6b4 \uc2dc\uac04\uc744 \ubcf4\ub0b4\uc138\uc694. \uc774\ub294 \uc2dd\uc2b5\uad00 \uac1c\uc120\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc0ac\ud68c\uc801 \uad50\ub958\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\ubd84 \uc12d\ucde8\uc758 \uc911\uc694\uc131:<\/strong> \ub1cc \uae30\ub2a5 \uc720\uc9c0\ub97c \uc704\ud574 \ucda9\ubd84\ud55c \ubb3c\uc744 \ub9c8\uc2dc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud558\ub8e8 8\uc794 \uc774\uc0c1\uc758 \ubb3c\uc744 \uafb8\uc900\ud788 \uc12d\ucde8\ud558\uc138\uc694.<\/li>\n<li><strong>\uc601\uc591\uc0ac\uc758 \ub3c4\uc6c0:<\/strong> \ud544\uc694\ud558\ub2e4\uba74 \uc804\ubb38 \uc601\uc591\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc5ec \uac1c\uc778 \ub9de\ucda4\ud615 \uc2dd\ub2e8\uc744 \uacc4\ud68d\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc2dd\ub2e8 \uc678 \uce58\ub9e4 \uc608\ubc29\uc744 \uc704\ud55c \ub178\ub825<\/h2>\n<p>\uc2dd\ub2e8\uc740 \uce58\ub9e4 \uc608\ubc29\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc774\uc9c0\ub9cc, \uc774\uac83\uc774 \uc804\ubd80\ub294 \uc544\ub2d9\ub2c8\ub2e4. \uade0\ud615 \uc7a1\ud78c \uc0dd\ud65c \uc2b5\uad00\uc774 \ud568\uaed8\ud560 \ub54c \ub354\uc6b1 \uac15\ub825\ud55c \uc608\ubc29 \ud6a8\uacfc\ub97c \uae30\ub300\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9:<\/strong> \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uadfc\ub825 \uc6b4\ub3d9\uc744 \ubcd1\ud589\ud558\uc5ec \ub1cc \ud608\ub958\ub97c \uac1c\uc120\ud558\uace0 \ub1cc \uc138\ud3ec \uc131\uc7a5\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucda9\ubd84\ud55c \uc218\uba74:<\/strong> \ub1cc\ub294 \uc218\uba74 \uc911\uc5d0 \ub3c5\uc18c\ub97c \uc81c\uac70\ud558\uace0 \uae30\uc5b5\uc744 \uc815\ub9ac\ud569\ub2c8\ub2e4. \ud558\ub8e8 7~8\uc2dc\uac04\uc758 \uc9c8 \uc88b\uc740 \uc218\uba74\uc744 \ucde8\ud558\uc138\uc694.<\/li>\n<li><strong>\ud65c\ubc1c\ud55c \uc778\uc9c0 \ud65c\ub3d9:<\/strong> \ub3c5\uc11c, \ud37c\uc990, \uc0c8\ub85c\uc6b4 \ud559\uc2b5 \ub4f1 \ub1cc\ub97c \uc9c0\uc18d\uc801\uc73c\ub85c \uc790\uadf9\ud558\uc5ec \uc778\uc9c0 \uae30\ub2a5\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0ac\ud68c\uc801 \uad50\ub958:<\/strong> \uce5c\uad6c\ub098 \uac00\uc871\uacfc\uc758 \ub300\ud654, \ubaa8\uc784 \ucc38\uc5ec \ub4f1\uc740 \uc6b0\uc6b8\uac10 \ud574\uc18c\uc640 \ub1cc \ud65c\ub3d9\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac:<\/strong> \ub9cc\uc131 \uc2a4\ud2b8\ub808\uc2a4\ub294 \ub1cc \uac74\uac15\uc5d0 \ud574\ub86d\uc2b5\ub2c8\ub2e4. \uba85\uc0c1, \ucde8\ubbf8 \ud65c\ub3d9 \ub4f1\uc744 \ud1b5\ud574 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uad00\ub9ac\ud558\uc138\uc694.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uac74\uac15\ud55c \ubbf8\ub798\ub97c!<\/h2>\n<p>\uce58\ub9e4 \uc608\ubc29\uc740 \ud558\ub8e8\uc544\uce68\uc5d0 \uc774\ub8e8\uc5b4\uc9c0\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \uafb8\uc900\ud558\uace0 \ud604\uba85\ud55c \ub178\ub825\uc774 \ud544\uc694\ud55c \uc7a5\uae30\uc801\uc778 \uc5ec\uc815\uc785\ub2c8\ub2e4. \uc624\ub298\ubd80\ud130 \ub1cc \uac74\uac15\uc5d0 \uc88b\uc740 \uc2dd\ub2e8\uc744 \uc2e4\ucc9c\ud558\uba70, \uc0ac\ub791\ud558\ub294 \uac00\uc871\uacfc \ud568\uaed8 \ub354\uc6b1 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc900\ube44\ud558\uc2dc\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<p>\uc800\ud76c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\uacfc \uadf8 \uac00\uc871\uc758 \ud3b8\uc548\ud558\uace0 \uc548\uc2ec\ub418\ub294 \uc0b6\uc744 \uc704\ud574 \ud56d\uc0c1 \ub178\ub825\ud569\ub2c8\ub2e4. \uce58\ub9e4 \uc608\ubc29 \uc2dd\ub2e8\uc5d0 \ub300\ud55c \ub354 \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098, \uc5b4\ub974\uc2e0 \ub3cc\ubd04 \uc11c\ube44\uc2a4\uc5d0 \ub300\ud55c \ubb38\uc758\uac00 \uc788\uc73c\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \uc804\ubb38\uac00\uc5d0\uac8c \uc0c1\ub2f4\uc744 \uc694\uccad\ud574 \uc8fc\uc2ed\uc2dc\uc624. \ub1cc \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ud798, \uc2dd\ub2e8\uc5d0\uc11c\ubd80\ud130 \uc2dc\uc791\ub429\ub2c8\ub2e4!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uacfc \uac00\uc871\ub4e4\uc758 \uac74\uac15\ud55c \ub178\ub144\uc744 \uc704\ud574 \uc5b8\uc81c\ub098 \ucd5c\uc120\uc744 \ub2e4\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \ucd5c\uadfc \ub4e4\uc5b4 \uce58\ub9e4\ub294 \uc6b0\ub9ac \uc0ac\ud68c\uac00 \ud568\uaed8 \uace0\ubbfc\ud558\uace0 \ub300\ube44\ud574\uc57c \ud560 \uc911\uc694\ud55c \uacfc\uc81c\uac00 \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub9ce\uc740 \ubd84\ub4e4\uc774 \uce58\ub9e4\ub97c \ub450\ub824\uc6cc\ud558\uc9c0\ub9cc, \ub2e4\ud589\ud788\ub3c4 \uce58\ub9e4\ub294 \uc2dd\ub2e8\uacfc \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120\uc744 \ud1b5\ud574 \ucda9\ubd84\ud788 \uc608\ubc29\ud558\uace0 \uc9c4\ud589\uc744 \ub2a6\ucd9c \uc218 \uc788\ub294 \uc9c8\ud658\uc785\ub2c8\ub2e4. \ud2b9\ud788, \u2018\ubb34\uc5c7\uc744 \uba39\ub294\uac00\u2019\ub294 \ub1cc \uac74\uac15\uc5d0 \uc9c0\ub300\ud55c \uc601\ud5a5\uc744 \ubbf8\uce58\uba70, \uce58\ub9e4 \uc608\ubc29\uc5d0 \uc788\uc5b4 \uac00\uc7a5 \uac15\ub825\ud55c \ubb34\uae30 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