{"id":3588,"date":"2026-04-14T02:07:32","date_gmt":"2026-04-14T02:07:32","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=3588"},"modified":"2026-04-14T02:07:32","modified_gmt":"2026-04-14T02:07:32","slug":"%eb%85%b8%eb%85%84%ea%b8%b0-%eb%8b%a8%eb%b0%b1%ec%a7%88-%ec%84%ad%ec%b7%a8%ec%9d%98-%ec%a4%91%ec%9a%94%ec%84%b1-%ec%8b%ac%ec%b8%b5-%ea%b0%80%ec%9d%b4%eb%93%9c-t1-2","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=3588","title":{"rendered":"\ub178\ub144\uae30 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uc758 \uc911\uc694\uc131 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T1-2)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8, \uadf8\ub9ac\uace0 \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud574 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ub298 \ud568\uaed8\ud569\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uc5b4\uac10\uc5d0 \ub530\ub77c \uc6b0\ub9ac \ubab8\uc758 \ubcc0\ud654\ub294 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud604\uc0c1\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ub9ce\uc740 \ubd84\ub4e4\uc774 \uac04\uacfc\ud558\uae30 \uc26c\uc6b4 \uac83 \uc911 \ud558\ub098\uac00 \ubc14\ub85c &#8216;\ub2e8\ubc31\uc9c8 \uc12d\ucde8&#8217;\uc758 \uc911\uc694\uc131\uc785\ub2c8\ub2e4. \uc80a\uc744 \ub54c\uc640 \uac19\uc740 \uc2dd\ub2e8\uc73c\ub85c \ucda9\ubd84\ud560 \uac83\uc774\ub77c\uace0 \uc0dd\uac01\ud558\uc9c0\ub9cc, \ub178\ub144\uae30\uc5d0\ub294 \ub2e8\ubc31\uc9c8 \ud544\uc694\ub7c9\uc774 \uc624\ud788\ub824 \uc99d\uac00\ud558\uba70 \uadf8 \uc5ed\ud560 \ub610\ud55c \ub354\uc6b1 \ucee4\uc9d1\ub2c8\ub2e4.<\/p>\n<p>\uc624\ub298\uc740 \ub178\ub144\uae30 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uc65c \uadf8\ub807\uac8c \uc911\uc694\ud55c\uc9c0, \uadf8\ub9ac\uace0 \uc5b4\ub5bb\uac8c \ud558\uba74 \ud604\uba85\ud558\uac8c \ub2e8\ubc31\uc9c8\uc744 \ubcf4\ucda9\ud560 \uc218 \uc788\ub294\uc9c0\uc5d0 \ub300\ud55c \uc2ec\uce35\uc801\uc778 \uac00\uc774\ub4dc\ub97c \uc81c\uacf5\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uae00\uc744 \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ud65c\ub825 \ub118\uce58\ub294 \ub178\ub144 \uc0dd\ud65c\uc758 \ucd08\uc11d\uc744 \ub2e4\uc9c0\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc65c \ub178\ub144\uae30\uc5d0 \ub2e8\ubc31\uc9c8\uc774 \ub354\uc6b1 \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\ub178\ub144\uae30\uc5d0 \uc811\uc5b4\ub4e4\uba74 \uc6b0\ub9ac \ubab8\uc740 \ub2e4\uc591\ud55c \ubcc0\ud654\ub97c \uacaa\uac8c \ub429\ub2c8\ub2e4. \uadf8\uc911 \ub2e8\ubc31\uc9c8\uacfc \ubc00\uc811\ud558\uac8c \uad00\ub828\ub41c \uc8fc\uc694 \ubcc0\ud654\uc640 \ubb38\uc81c\uc810\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uadfc\uac10\uc18c\uc99d \uc608\ubc29 \ubc0f \uad00\ub9ac\uc758 \ud575\uc2ec<\/h3>\n<p>\ub178\ub144\uae30 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uc758 \uc911\uc694\uc131\uc744 \uc774\uc57c\uae30\ud560 \ub54c \uac00\uc7a5 \uba3c\uc800 \uc5b8\uae09\ud574\uc57c \ud560 \uac83\uc774 \ubc14\ub85c <strong>\uadfc\uac10\uc18c\uc99d(Sarcopenia)<\/strong>\uc785\ub2c8\ub2e4. \uadfc\uac10\uc18c\uc99d\uc740 \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uadfc\uc721\ub7c9\uacfc \uadfc\ub825\uc774 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uac10\uc18c\ud558\ub294 \ud604\uc0c1\uc73c\ub85c, \uac77\uae30 \ud798\ub4e4\uc5b4\uc9c0\uac70\ub098 \uc27d\uac8c \ub118\uc5b4\uc9c0\ub294 \ub4f1 \uc77c\uc0c1\uc0dd\ud65c\uc758 \uc5b4\ub824\uc6c0\uc744 \ucd08\ub798\ud569\ub2c8\ub2e4. \uc2ec\ud558\uba74 \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c\uc774 \uc5b4\ub824\uc6cc\uc9c0\uace0 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 \ub5a8\uc5b4\ub728\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub2e8\ubc31\uc9c8\uc740 \uadfc\uc721\uc758 \uc8fc\uc131\ubd84\uc785\ub2c8\ub2e4:<\/strong> \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub294 \uadfc\uc721 \ub2e8\ubc31\uc9c8 \ud569\uc131\uc744 \ucd09\uc9c4\ud558\uc5ec \uadfc\uc721\ub7c9 \uc720\uc9c0 \ubc0f \uc99d\uac00\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc608\ubc29:<\/strong> \ud2bc\ud2bc\ud55c \uadfc\uc721\uc740 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc5ec\uc8fc\uc5b4 \uace8\uc808\uacfc \uac19\uc740 \uc2ec\uac01\ud55c \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub300\uc0ac \uac74\uac15 \uc99d\uc9c4:<\/strong> \uadfc\uc721\uc740 \uc6b0\ub9ac \ubab8\uc758 \ub300\uc0ac\ub97c \ud65c\ubc1c\ud558\uac8c \ud558\uc5ec \ud608\ub2f9 \uc870\uc808\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uba74\uc5ed\ub825 \uac15\ud654\uc758 \ud544\uc218 \uc601\uc591\uc18c<\/h3>\n<p>\ub098\uc774\uac00 \ub4e4\uba74 \uba74\uc5ed\uccb4\uacc4\uc758 \uae30\ub2a5\uc774 \uc57d\ud574\uc9c0\uae30 \uc26c\uc6cc \uac10\uae30, \ub3c5\uac10 \ub4f1 \uac01\uc885 \uac10\uc5fc\uc131 \uc9c8\ud658\uc5d0 \ucde8\uc57d\ud574\uc9d1\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud56d\uccb4 \ud615\uc131:<\/strong> \ub2e8\ubc31\uc9c8\uc740 \uc138\uade0\uc774\ub098 \ubc14\uc774\ub7ec\uc2a4\uc5d0 \ub300\ud56d\ud558\ub294 \ud56d\uccb4\ub97c \ub9cc\ub4dc\ub294 \uc8fc\uc694 \uc7ac\ub8cc\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uba74\uc5ed \uc138\ud3ec \uae30\ub2a5:<\/strong> T\uc138\ud3ec, B\uc138\ud3ec \ub4f1 \uba74\uc5ed \uc138\ud3ec\uc758 \uc0dd\uc131\uacfc \uae30\ub2a5 \uc720\uc9c0\uc5d0\ub3c4 \ub2e8\ubc31\uc9c8\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc9c8\ubcd1 \ud68c\ubcf5\ub825 \uc99d\uc9c4:<\/strong> \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc740 \uc9c8\ubcd1\uc5d0 \uac78\ub838\uc744 \ub54c \ud68c\ubcf5 \uc18d\ub3c4\ub97c \ube60\ub974\uac8c \ud558\uace0 \ud569\ubcd1\uc99d \uc704\ud5d8\uc744 \uc904\uc774\ub294 \ub370 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc0c1\ucc98 \ud68c\ubcf5 \ubc0f \ud53c\ubd80 \uac74\uac15 \uc720\uc9c0<\/h3>\n<p>\ub178\ub144\uae30\uc5d0\ub294 \uc791\uc740 \uc0c1\ucc98\ub3c4 \uc798 \ub0ab\uc9c0 \uc54a\uac70\ub098 \uc695\ucc3d \ub4f1\uc774 \ubc1c\uc0dd\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc870\uc9c1 \uc7ac\uc0dd:<\/strong> \ub2e8\ubc31\uc9c8\uc740 \uc190\uc0c1\ub41c \uc138\ud3ec\uc640 \uc870\uc9c1\uc744 \uc7ac\uc0dd\ud558\uace0 \ubcf5\uad6c\ud558\ub294 \ub370 \ud575\uc2ec\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucf5c\ub77c\uac90 \uc0dd\uc131:<\/strong> \ud53c\ubd80 \ud0c4\ub825\uacfc \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ucf5c\ub77c\uac90 \ub610\ud55c \ub2e8\ubc31\uc9c8\uc758 \uc77c\uc885\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \ubf08 \uac74\uac15 \ubc0f \uace8\ub2e4\uacf5\uc99d \uc608\ubc29\uc5d0 \uae30\uc5ec<\/h3>\n<p>\uce7c\uc298\uacfc \ube44\ud0c0\ubbfc D\uac00 \ubf08 \uac74\uac15\uc5d0 \uc911\uc694\ud558\ub2e4\uace0 \uc54c\ub824\uc838 \uc788\uc9c0\ub9cc, \ub2e8\ubc31\uc9c8 \uc5ed\uc2dc \ubf08\uc758 \uad6c\uc131 \uc131\ubd84\uc774\uba70 \ubf08 \uac15\ub3c4 \uc720\uc9c0\uc5d0 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uace8\ubc00\ub3c4 \uc720\uc9c0:<\/strong> \ub2e8\ubc31\uc9c8\uc740 \ubf08 \uae30\uc9c8\uc758 \uc57d 50%\ub97c \ucc28\uc9c0\ud558\uba70, \uace8\ubc00\ub3c4 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uadfc\uc721\uacfc\uc758 \uc2dc\ub108\uc9c0:<\/strong> \ud2bc\ud2bc\ud55c \uadfc\uc721\uc740 \ubf08\ub97c \uc9c0\uc9c0\ud558\uace0 \ubcf4\ud638\ud558\uc5ec \uace8\uc808 \uc704\ud5d8\uc744 \uac10\uc18c\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \ud65c\ub825 \uc99d\uc9c4 \ubc0f \uc815\uc2e0 \uac74\uac15 \uc720\uc9c0<\/h3>\n<p>\ub2e8\ubc31\uc9c8\uc740 \ub2e8\uc21c\ud55c \uc2e0\uccb4 \uac74\uac15\uc744 \ub118\uc5b4 \uc815\uc2e0\uc801 \ud65c\ub825\uacfc \uc0b6\uc758 \uc9c8\uc5d0\ub3c4 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc5d0\ub108\uc9c0 \uacf5\uae09:<\/strong> \ub2e8\ubc31\uc9c8\uc740 \ud0c4\uc218\ud654\ubb3c, \uc9c0\ubc29\uacfc \ud568\uaed8 \uc5d0\ub108\uc9c0\ub97c \uacf5\uae09\ud558\ub294 \uc8fc\uc694 \uc601\uc591\uc18c\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uacbd\uc804\ub2ec\ubb3c\uc9c8 \uc0dd\uc131:<\/strong> \ud589\ubcf5\uac10\uc744 \ub290\ub07c\uac8c \ud558\ub294 \uc138\ub85c\ud1a0\ub2cc \ub4f1 \uc2e0\uacbd\uc804\ub2ec\ubb3c\uc9c8\uc758 \ud569\uc131\uc5d0 \ub2e8\ubc31\uc9c8\uc774 \uad00\uc5ec\ud558\uc5ec \uae30\ubd84 \uc870\uc808\uacfc \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ub178\ub144\uae30\uc5d0\ub294 \uc5bc\ub9c8\ub098 \ub9ce\uc740 \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc77c\ubc18\uc801\uc73c\ub85c \uc131\uc778\uc740 \uccb4\uc911 1kg\ub2f9 \uc57d 0.8g\uc758 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uad8c\uc7a5\ub429\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ub178\ub144\uae30\uc5d0\ub294 \uadfc\uc721 \uc190\uc2e4\uc744 \ubc29\uc9c0\ud558\uace0 \uac74\uac15\uc744 \uc720\uc9c0\ud558\uae30 \uc704\ud574 <strong>\uccb4\uc911 1kg\ub2f9 1.0~1.2g<\/strong>\uc758 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \uad8c\uc7a5\ud558\ub294 \uc804\ubb38\uac00\ub4e4\uc774 \ub9ce\uc2b5\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uccb4\uc911\uc774 60kg\uc778 \uc5b4\ub974\uc2e0\uc774\ub77c\uba74 \ud558\ub8e8 60g\uc5d0\uc11c 72g\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ud65c\ub3d9\ub7c9\uc774 \ub9ce\uac70\ub098 \uc9c8\ubcd1\uc73c\ub85c \uc778\ud574 \ud68c\ubcf5 \uc911\uc778 \uacbd\uc6b0\uc5d0\ub294 \uc774\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c, \uc8fc\uce58\uc758\ub098 \uc601\uc591\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc801\uc808\ud55c \uc12d\ucde8\ub7c9\uc744 \ud30c\uc545\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h2>\ub178\ub144\uae30\uc5d0 \uc88b\uc740 \ub2e8\ubc31\uc9c8 \uae09\uc6d0 \uc2dd\ud488<\/h2>\n<p>\ub2e8\ubc31\uc9c8\uc740 \uc5b4\ub5a4 \uc885\ub958\uc758 \uc2dd\ud488\uc744 \ud1b5\ud574 \uc12d\ucde8\ud558\ub290\ub0d0\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4. \uc18c\ud654 \ud761\uc218\uac00 \uc6a9\uc774\ud558\uace0 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc744 \uace8\uace0\ub8e8 \ud568\uc720\ud55c \uc591\uc9c8\uc758 \ub2e8\ubc31\uc9c8 \uc2dd\ud488\uc744 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \ub3d9\ubb3c\uc131 \ub2e8\ubc31\uc9c8 (\uc591\uc9c8\uc758 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0 \uacf5\uae09\uc6d0)<\/h3>\n<ul>\n<li><strong>\uc0b4\ucf54\uae30 (\ub2ed\uac00\uc2b4\uc0b4, \uc18c\uace0\uae30 \ud64d\ub450\uae68\uc0b4, \ub3fc\uc9c0\uace0\uae30 \ub4f1\uc2ec):<\/strong> \uc9c0\ubc29 \ud568\ub7c9\uc774 \uc801\uc5b4 \uc18c\ud654 \ubd80\ub2f4\uc774 \uc801\uace0, \ucca0\ubd84\uacfc \ube44\ud0c0\ubbfc B12\ub3c4 \ud48d\ubd80\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0dd\uc120 (\uace0\ub4f1\uc5b4, \uc5f0\uc5b4, \uc0bc\uce58, \ub3d9\ud0dc, \uc870\uae30):<\/strong> \uc18c\ud654\uac00 \uc798\ub418\uace0 \uc624\uba54\uac00-3 \uc9c0\ubc29\uc0b0\uc774 \ud48d\ubd80\ud558\uc5ec \uc2ec\ud608\uad00 \uac74\uac15\uc5d0\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2ec\uac40:<\/strong> &#8216;\uc644\uc804\uc2dd\ud488&#8217;\uc73c\ub85c \ubd88\ub9ac\uba70, \ub2e8\ubc31\uc9c8\ubfd0\ub9cc \uc544\ub2c8\ub77c \ub2e4\uc591\ud55c \ube44\ud0c0\ubbfc\uacfc \ubbf8\ub124\ub784\uc774 \ud48d\ubd80\ud558\uace0 \uac00\uaca9\ub3c4 \uc800\ub834\ud558\uba70 \uc870\ub9ac \ud65c\uc6a9\ub3c4\uac00 \ub192\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc81c\ud488 (\uc6b0\uc720, \uc694\uac70\ud2b8, \uce58\uc988):<\/strong> \uce7c\uc298\uacfc \ube44\ud0c0\ubbfc D\ub3c4 \ud568\uaed8 \uc12d\ucde8\ud560 \uc218 \uc788\uc5b4 \ubf08 \uac74\uac15\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc800\uc9c0\ubc29, \uc800\uc5fc \uc81c\ud488\uc744 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8 (\uc12c\uc720\uc9c8\uacfc \ub2e4\uc591\ud55c \uc601\uc591\uc18c \ud568\uc720)<\/h3>\n<ul>\n<li><strong>\ucf69\ub958 (\ub450\ubd80, \ucf69, \ub80c\ud2f8\ucf69, \ubcd1\uc544\ub9ac\ucf69):<\/strong> \ucf5c\ub808\uc2a4\ud14c\ub864\uc774 \uc5c6\uace0 \uc2dd\uc774\uc12c\uc720\uac00 \ud48d\ubd80\ud558\uc5ec \uc7a5 \uac74\uac15\uc5d0\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4. \uc18c\ud654 \ubd80\ub2f4\uc774 \uc801\uc740 \ub450\ubd80\ub294 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ud2b9\ud788 \uc88b\uc740 \ub2e8\ubc31\uc9c8\uc6d0\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uacac\uacfc\ub958 \ubc0f \uc528\uc557\ub958 (\uc544\ubaac\ub4dc, \ud638\ub450, \ub545\ucf69, \ud574\ubc14\ub77c\uae30\uc528, \uce58\uc544\uc528\ub4dc):<\/strong> \ubd88\ud3ec\ud654\uc9c0\ubc29\uc0b0\uacfc \ud568\uaed8 \ub2e8\ubc31\uc9c8, \ube44\ud0c0\ubbfc, \ubbf8\ub124\ub784\uc744 \ubcf4\ucda9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub9cc, \uacfc\ub3c4\ud55c \uc12d\ucde8\ub294 \ud53c\ud558\uace0 \uc798\uac8c \ubd80\uc218\uc5b4 \ub4dc\uc2dc\ub294 \uac83\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uace1\ubb3c\ub958 (\uadc0\ub9ac, \ud604\ubbf8):<\/strong> \uc8fc\uc2dd\uc73c\ub85c \uc12d\ucde8\ud558\uba70 \ub2e8\ubc31\uc9c8\uc744 \ubcf4\ucda9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud770\uc300\ubc25\ubcf4\ub2e4\ub294 \uc7a1\uace1\ubc25\uc744 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>Tip:<\/strong> \ub3d9\ubb3c\uc131 \ub2e8\ubc31\uc9c8\uacfc \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8\uc744 \uade0\ud615 \uc788\uac8c \uc12d\ucde8\ud558\uc5ec \ub2e4\uc591\ud55c \uc601\uc591\uc18c\ub97c \ubcf4\ucda9\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ub178\ub144\uae30 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \ub298\ub9ac\ub294 \uc2e4\uc6a9\uc801\uc778 \ubc29\ubc95<\/h2>\n<p>\ub9e4 \ub07c\ub2c8\ub9c8\ub2e4 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc744 \uc758\uc2dd\ud558\uace0 \ub298\ub9ac\ub294 \uac83\uc774 \uc27d\uc9c0 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc2dd\ub2e8\uc5d0\uc11c \ub2e8\ubc31\uc9c8\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ub298\ub9b4 \uc218 \uc788\ub294 \uc2e4\uc6a9\uc801\uc778 \ud301\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \ub9e4 \ub07c\ub2c8 \ub2e8\ubc31\uc9c8 \uc2dd\ud488 \ud3ec\ud568\ud558\uae30<\/h3>\n<ul>\n<li><strong>\uc544\uce68:<\/strong> \uc0b6\uc740 \ub2ec\uac40 1~2\uac1c, \uc6b0\uc720 \ud55c \uc794, \ub450\uc720 \ud55c \ud329, \uc694\uac70\ud2b8, \ucf69\uc774 \ub4e4\uc5b4\uac04 \ubc25 \ub4f1\uc73c\ub85c \uc2dc\uc791\ud574\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc810\uc2ec\/\uc800\ub141:<\/strong> \uace0\uae30, \uc0dd\uc120, \ub450\ubd80, \ucf69\ub958 \ub4f1\uc744 \uba54\uc778 \ubc18\ucc2c\uc73c\ub85c \ud3ec\ud568\ud558\uace0, \ubd80\uc871\ud558\ub2e4\uba74 \ub2e4\ub978 \ub2e8\ubc31\uc9c8 \ubc18\ucc2c(\uc608: \ub2ec\uac40\ucc1c, \ucf69\uc790\ubc18)\uc744 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uac04\uc2dd\uc744 \ud604\uba85\ud558\uac8c \ud65c\uc6a9\ud558\uae30<\/h3>\n<p>\uc2dd\uc0ac\uc640 \uc2dd\uc0ac \uc0ac\uc774\uc5d0 \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud55c \uac04\uc2dd\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc740 \ucd1d \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc744 \ub298\ub9ac\ub294 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\uc0b6\uc740 \ub2ec\uac40, \uc800\uc9c0\ubc29 \uc6b0\uc720, \ud50c\ub808\uc778 \uc694\uac70\ud2b8, \ubb34\uac00\ub2f9 \ub450\uc720, \uc791\uc740 \ub450\ubd80 \ud55c \ubaa8, \uacac\uacfc\ub958 \ud55c \uc90c \ub4f1\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ub2e8\ubc31\uc9c8 \ubc14\ub098 \uc250\uc774\ud06c\ub3c4 \uc88b\uc740 \uc120\ud0dd\uc774 \ub420 \uc218 \uc788\uc73c\ub098, \uac00\uae09\uc801 \uc790\uc5f0\uc2dd\ud488\uc73c\ub85c \uc12d\ucde8\ud558\ub294 \uac83\uc744 \uc6b0\uc120\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc870\ub9ac\ubc95\uc744 \uac1c\uc120\ud558\uc5ec \uc18c\ud654 \ubd80\ub2f4 \uc904\uc774\uae30<\/h3>\n<p>\uce58\uc544 \uac74\uac15\uc774 \uc88b\uc9c0 \uc54a\uac70\ub098 \uc18c\ud654 \uae30\ub2a5\uc774 \uc57d\ud574\uc9c4 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud574 \uc870\ub9ac\ubc95\uc744 \uc870\uc808\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubd80\ub4dc\ub7fd\uac8c \uc870\ub9ac:<\/strong> \uace0\uae30\ub294 \uc0b6\uac70\ub098 \ucc0c\uac70\ub098 \uc878\uc774\ub294 \ubc29\uc2dd\uc73c\ub85c \ubd80\ub4dc\ub7fd\uac8c \uc870\ub9ac\ud558\uace0, \uc798\uac8c \ub2e4\uc838\uc11c \uc644\uc790, \ub3d9\uadf8\ub791\ub561 \ub4f1\uc73c\ub85c \ub9cc\ub4e4\uc5b4 \uba39\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0dd\uc120:<\/strong> \ubf08\ub97c \ubc1c\ub77c\ub0b4\uace0 \ubd80\ub4dc\ub7fd\uac8c \uc870\ub9ac\ud558\uac70\ub098, \uc0b4\uc744 \uc73c\uae68\uc5b4 \uc8fd\uc774\ub098 \uc774\uc720\uc2dd \ud615\ud0dc\ub85c \uba39\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ucf69\ub958:<\/strong> \ucf69\uc740 \ubb3c\uc5d0 \ubd88\ub824 \ubd80\ub4dc\ub7fd\uac8c \uc0b6\uac70\ub098 \uac08\uc544\uc11c \ub450\uc720, \ucf69\uad6d \ub4f1\uc73c\ub85c \ud65c\uc6a9\ud569\ub2c8\ub2e4. \ub450\ubd80\ub294 \ucc0c\uac1c\ub098 \ubd80\uce68, \uc870\ub9bc \ub4f1 \ub2e4\uc591\ud558\uac8c \ud65c\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac08\uac70\ub098 \ub2e4\uc9c0\uae30:<\/strong> \uc7ac\ub8cc\ub4e4\uc744 \uac08\uc544\uc11c \uc2a4\ubb34\ub514, \uc8fd, \uc218\ud504 \ub4f1\uc73c\ub85c \ub9cc\ub4e4\uc5b4 \uc12d\ucde8\ud558\uba74 \uc18c\ud654\uac00 \uc6a9\uc774\ud558\uace0 \uc12d\ucde8\ub7c9\uc744 \ub298\ub9ac\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c \ud65c\uc6a9 \uace0\ub824<\/h3>\n<p>\uc2dd\uc0ac\ub9cc\uc73c\ub85c\ub294 \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uc5b4\ub824\uc6b4 \uacbd\uc6b0, \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ub97c \uace0\ub824\ud574 \ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc720\uccad \ub2e8\ubc31\uc9c8(Whey protein)\uc774\ub098 \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c \ub4f1\uc774 \uc788\uc73c\uba70, \uc774\ub294 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4 \ud6c4 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc548\uc804\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc8fc\uc758\ud560 \uc810 \ubc0f \uc624\ud574 \ud574\uc18c<\/h2>\n<p>\uc77c\ubd80 \uc5b4\ub974\uc2e0\ub4e4\uc740 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uc5d0 \ub300\ud55c \uc624\ud574\ub098 \ud2b9\uc815 \uac74\uac15\uc0c1\uc758 \uc774\uc720\ub85c \uc12d\ucde8\ub97c \uaebc\ub9ac\uae30\ub3c4 \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc2e0\uc7a5 \uc9c8\ud658:<\/strong> \uc2e0\uc7a5 \uae30\ub2a5\uc774 \uc800\ud558\ub41c \uacbd\uc6b0 \uacfc\ub3c4\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub294 \uc2e0\uc7a5\uc5d0 \ubd80\ub2f4\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15\ud55c \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \uad8c\uc7a5\ub7c9 \ub0b4\uc758 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub294 \uc77c\ubc18\uc801\uc73c\ub85c \uc548\uc804\ud558\uba70, \uadfc\uac10\uc18c\uc99d \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub9cc\uc57d \uc2e0\uc7a5 \uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \ubc18\ub4dc\uc2dc \uc758\uc0ac\ub098 \uc601\uc591\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc801\uc808\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc744 \uacb0\uc815\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\ud654 \ubb38\uc81c:<\/strong> \ud3c9\uc18c \uc18c\ud654\uac00 \uc798 \uc548 \ub41c\ub2e4\uba74 \uc9c0\ubc29\uc774 \uc801\uc740 \uc0b4\ucf54\uae30\ub098 \uc0dd\uc120, \ub2ec\uac40, \ub450\ubd80 \ub4f1 \uc18c\ud654\uac00 \ube44\uad50\uc801 \uc26c\uc6b4 \ub2e8\ubc31\uc9c8\uc6d0\uc744 \uc120\ud0dd\ud558\uace0, \ud55c \ubc88\uc5d0 \ub9ce\uc740 \uc591\uc744 \uba39\uae30\ubcf4\ub2e4\ub294 \uc5ec\ub7ec \ubc88\uc5d0 \ub098\ub204\uc5b4 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ub9c8\ubb34\ub9ac\ud558\uba70: \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud55c \ud22c\uc790<\/h2>\n<p>\ub178\ub144\uae30 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub294 \ub2e8\uc21c\ud55c \uc2dd\uc0ac \uc774\uc0c1\uc758 \uc758\ubbf8\ub97c \uac00\uc9d1\ub2c8\ub2e4. \uc774\ub294 <strong>\uadfc\uc721 \uac74\uac15, \uba74\uc5ed\ub825, \ubf08 \uac74\uac15, \uc0c1\ucc98 \ud68c\ubcf5\ub825, \uadf8\ub9ac\uace0 \uc804\ubc18\uc801\uc778 \uc0b6\uc758 \ud65c\ub825<\/strong>\uc744 \uc9c0\ud0a4\uae30 \uc704\ud55c \ud544\uc218\uc801\uc778 \ud22c\uc790\uc785\ub2c8\ub2e4. \uc6b0\ub9ac \ubab8\uc774 \ubcf4\ub0b4\ub294 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uace0, \uc591\uc9c8\uc758 \ub2e8\ubc31\uc9c8\uc744 \uafb8\uc900\ud788 \uc12d\ucde8\ud558\ub294 \uc2b5\uad00\uc744 \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ub3c5\ub9bd\uc801\uc778 \ub178\ub144 \uc0dd\ud65c\uc744 \uc624\ub7ab\ub3d9\uc548 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<p>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uac74\uac15\uacfc \ud589\ubcf5\uc744 \uc704\ud574 \ub298 \ucd5c\uc120\uc744 \ub2e4\ud558\uaca0\uc2b5\ub2c8\ub2e4. \uad81\uae08\ud55c \uc810\uc774\ub098 \ub3c4\uc6c0\uc774 \ud544\uc694\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217; \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4. \uac74\uac15\ud55c \ub178\ub144, \ud568\uaed8 \ub9cc\ub4e4\uc5b4 \uac11\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8, \uadf8\ub9ac\uace0 \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud574 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ub298 \ud568\uaed8\ud569\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uc5b4\uac10\uc5d0 \ub530\ub77c \uc6b0\ub9ac \ubab8\uc758 \ubcc0\ud654\ub294 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud604\uc0c1\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ub9ce\uc740 \ubd84\ub4e4\uc774 \uac04\uacfc\ud558\uae30 \uc26c\uc6b4 \uac83 \uc911 \ud558\ub098\uac00 \ubc14\ub85c &#8216;\ub2e8\ubc31\uc9c8 \uc12d\ucde8&#8217;\uc758 \uc911\uc694\uc131\uc785\ub2c8\ub2e4. \uc80a\uc744 \ub54c\uc640 \uac19\uc740 \uc2dd\ub2e8\uc73c\ub85c \ucda9\ubd84\ud560 \uac83\uc774\ub77c\uace0 \uc0dd\uac01\ud558\uc9c0\ub9cc, \ub178\ub144\uae30\uc5d0\ub294 \ub2e8\ubc31\uc9c8 \ud544\uc694\ub7c9\uc774 \uc624\ud788\ub824 \uc99d\uac00\ud558\uba70 \uadf8 \uc5ed\ud560 \ub610\ud55c \ub354\uc6b1 \ucee4\uc9d1\ub2c8\ub2e4. \uc624\ub298\uc740 \ub178\ub144\uae30 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uc65c [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-3588","post","type-post","status-publish","format-standard","hentry","category-6","category-8"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/3588","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=3588"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/3588\/revisions"}],"predecessor-version":[{"id":3589,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/3588\/revisions\/3589"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}