{"id":8765,"date":"2026-04-14T03:53:46","date_gmt":"2026-04-14T03:53:46","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=8765"},"modified":"2026-04-14T03:53:46","modified_gmt":"2026-04-14T03:53:46","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-t0-160","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=8765","title":{"rendered":"\uace0\ud608\uc555 \uc5b4\ub974\uc2e0 \uc2dd\ub2e8 \uac00\uc774\ub4dc &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T0-160)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84, \uadf8\ub9ac\uace0 \uadf8 \uc18c\uc911\ud55c \uac00\uc871 \uc5ec\ub7ec\ubd84, \uc548\ub155\ud558\uc2ed\ub2c8\uae4c? \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \uc704\ud574 \ud56d\uc0c1 \ucd5c\uc120\uc744 \ub2e4\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uace0\ud608\uc555\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ud754\ud788 \ub098\ud0c0\ub098\ub294 \ub9cc\uc131 \uc9c8\ud658 \uc911 \ud558\ub098\ub85c, \ucca0\uc800\ud55c \uad00\ub9ac\uac00 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \uc57d\uc5d0 \uc758\uc874\ud558\uae30\ubcf4\ub2e4\ub294, \ub9e4\uc77c\uc758 \uc2dd\ub2e8\uc774\uc57c\ub9d0\ub85c \ud608\uc555\uc744 \uad00\ub9ac\ud558\uace0 \ud569\ubcd1\uc99d\uc744 \uc608\ubc29\ud558\ub294 \uac00\uc7a5 \uac15\ub825\ud55c \ub3c4\uad6c\uc784\uc744 \uc78a\uc9c0 \ub9d0\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uace0\ud608\uc555 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc5b4\ub5bb\uac8c \uac74\uac15\ud55c \uc2dd\ub2e8\uc744 \uad6c\uc131\ud558\uace0 \uc720\uc9c0\ud560 \uc218 \uc788\ub294\uc9c0, \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc758 \uc804\ubb38\uc801\uc778 \ub178\ud558\uc6b0\ub97c \ub2f4\uc544 \uc790\uc138\ud788 \uc548\ub0b4\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uae00\uc774 \uc5b4\ub974\uc2e0\uacfc \uac00\uc871\ubd84\ub4e4\uaed8 \uc2e4\uc81c\uc801\uc778 \ub3c4\uc6c0\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uace0\ud608\uc555, \uc5b4\ub974\uc2e0\uc5d0\uac8c \uc65c \ub354 \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uace0\ud608\uc555\uc740 \ud608\uad00\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ub825\uc774 \uc9c0\uc18d\uc801\uc73c\ub85c \ub192\uc544\uc9c4 \uc0c1\ud0dc\ub97c \uc758\ubbf8\ud569\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \ud608\uad00\uc758 \ud0c4\ub825\uc774 \ub5a8\uc5b4\uc9c0\uace0 \ub178\ud654\uac00 \uc9c4\ud589\ub428\uc5d0 \ub530\ub77c \uace0\ud608\uc555 \ubc1c\uc0dd \uc704\ud5d8\uc740 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc99d\uac00\ud569\ub2c8\ub2e4. \uc870\uc808\ub418\uc9c0 \uc54a\ub294 \uace0\ud608\uc555\uc740 \uc2ec\uc7a5\ub9c8\ube44, \ub1cc\uc878\uc911, \uc2e0\uc7a5 \uc9c8\ud658, \uce58\ub9e4 \ub4f1 \uc2ec\uac01\ud55c \ud569\ubcd1\uc99d\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc73c\uba70, \uc774\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud06c\uac8c \ub5a8\uc5b4\ub728\ub9ac\uace0 \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c\uc744 \uc5b4\ub835\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.<\/p>\n<p>\ud558\uc9c0\ub9cc \ub2e4\ud589\ud788\ub3c4 \uc2dd\ub2e8 \uc870\uc808\uc740 \uace0\ud608\uc555 \uad00\ub9ac\uc5d0 \uc788\uc5b4 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\uace0 \ubd80\uc791\uc6a9 \uc5c6\ub294 \ubc29\ubc95 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc62c\ubc14\ub978 \uc2dd\uc2b5\uad00\uc740 \uc57d \ubcf5\uc6a9 \ud6a8\uacfc\ub97c \ub192\uc774\uace0, \uc57d \ubcf5\uc6a9\ub7c9\uc744 \uc904\uc774\ub294 \ub370\ub3c4 \uae30\uc5ec\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uace0\ud608\uc555 \uc2dd\ub2e8\uc758 \ud575\uc2ec \uc6d0\uce59<\/h2>\n<p>\uace0\ud608\uc555 \uad00\ub9ac\ub97c \uc704\ud55c \uc2dd\ub2e8\uc740 \ub2e8\uc21c\ud788 \u2018\uc2f1\uac81\uac8c \uba39\ub294 \uac83\u2019\uc744 \ub118\uc5b4\uc120 \uc885\ud569\uc801\uc778 \uc811\uadfc\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c\uc740 \uace0\ud608\uc555 \uc2dd\ub2e8\uc758 \ud575\uc2ec \uc6d0\uce59\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \ub098\ud2b8\ub968(Na) \uc12d\ucde8 \ucd5c\uc18c\ud654: \uac00\uc7a5 \uc911\uc694\ud55c \uc6d0\uce59<\/h3>\n<ul>\n<li><strong>\uc18c\uae08 \ub300\uc2e0 \ud5c8\ube0c\uc640 \ud5a5\uc2e0\ub8cc:<\/strong> \uc18c\uae08, \uac04\uc7a5, \uace0\ucd94\uc7a5, \ub41c\uc7a5 \ub4f1 \uc591\ub150\ub958\uc758 \uc0ac\uc6a9\uc744 \uc904\uc774\uace0 \ub9c8\ub298, \uc591\ud30c, \uc0dd\uac15, \ud6c4\ucd94, \ud5c8\ube0c(\ub85c\uc988\ub9c8\ub9ac, \uc624\ub808\uac00\ub178 \ub4f1), \uc2dd\ucd08, \ub808\ubaac\uc999 \ub4f1\uc73c\ub85c \ub9db\uc744 \ub0b4\uc138\uc694.<\/li>\n<li><strong>\uac00\uacf5\uc2dd\ud488 \uba40\ub9ac\ud558\uae30:<\/strong> \ud1b5\uc870\ub9bc, \ud584, \uc18c\uc2dc\uc9c0, \uc5b4\ubb35, \ub77c\uba74, \uc778\uc2a4\ud134\ud2b8 \uc2dd\ud488, \ub0c9\ub3d9\uc2dd\ud488 \ub4f1\uc740 \ub098\ud2b8\ub968 \ud568\ub7c9\uc774 \ub9e4\uc6b0 \ub192\uc2b5\ub2c8\ub2e4. \ub418\ub3c4\ub85d \uc9c1\uc811 \uc870\ub9ac\ud55c \uc2e0\uc120\ud55c \uc74c\uc2dd\uc744 \ub4dc\uc138\uc694.<\/li>\n<li><strong>\uad6d\ubb3c \uc74c\uc2dd \uc790\uc81c:<\/strong> \ucc0c\uac1c, \uad6d, \ub77c\uba74 \uad6d\ubb3c \ub4f1\uc740 \ub098\ud2b8\ub968\uc758 \uc8fc\ubc94\uc785\ub2c8\ub2e4. \uac74\ub354\uae30 \uc704\uc8fc\ub85c \ub4dc\uc2dc\uace0 \uad6d\ubb3c\uc740 \uac00\uae09\uc801 \uc801\uac8c \ub4dc\uc2dc\uac70\ub098 \uc2f1\uac81\uac8c \ub053\uc5ec \ub4dc\uc138\uc694.<\/li>\n<li><strong>\uc2dd\ud488 \ub77c\ubca8 \ud655\uc778:<\/strong> \uc2dd\ud488\uc744 \uad6c\ub9e4\ud560 \ub54c\ub294 \uc601\uc591 \uc131\ubd84\ud45c\uc5d0\uc11c \ub098\ud2b8\ub968 \ud568\ub7c9\uc744 \ubc18\ub4dc\uc2dc \ud655\uc778\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\uc138\uc694.<\/li>\n<\/ul>\n<h3>2. \uce7c\ub968(K) \uc12d\ucde8 \ucda9\ubd84\ud788 \ub298\ub9ac\uae30<\/h3>\n<p>\uce7c\ub968\uc740 \ub098\ud2b8\ub968\uc744 \ubab8 \ubc16\uc73c\ub85c \ubc30\ucd9c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc8fc\uc5b4 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \uc911\uc694\ud55c \ubbf8\ub124\ub784\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud48d\ubd80\ud55c \uce7c\ub968 \uacf5\uae09\uc6d0:<\/strong> \uc2dc\uae08\uce58, \ube0c\ub85c\ucf5c\ub9ac, \ubc84\uc12f, \ubc14\ub098\ub098, \uc624\ub80c\uc9c0, \ud0a4\uc704, \uac10\uc790, \uace0\uad6c\ub9c8, \ucf69\ub958 \ub4f1 \ucc44\uc18c\uc640 \uacfc\uc77c\uc5d0 \ud48d\ubd80\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc8fc\uc758\uc0ac\ud56d:<\/strong> \uc2e0\uc7a5 \uc9c8\ud658\uc774 \uc788\ub294 \uc5b4\ub974\uc2e0\uc758 \uacbd\uc6b0 \uce7c\ub968 \uc12d\ucde8\uc5d0 \uc81c\ud55c\uc774 \uc788\uc744 \uc218 \uc788\uc73c\ubbc0\ub85c, \ubc18\ub4dc\uc2dc \uc758\ub8cc\uc9c4\uacfc \uc0c1\ub2f4 \ud6c4 \uc870\uc808\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. DASH \uc2dd\ub2e8(Dietary Approaches to Stop Hypertension)\uc744 \uae30\uc5b5\ud558\uc138\uc694!<\/h3>\n<p>DASH \uc2dd\ub2e8\uc740 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ub370 \ud6a8\uacfc\uac00 \uc785\uc99d\ub41c \uc2dd\ub2e8\uc73c\ub85c, \ub2e4\uc74c\uacfc \uac19\uc740 \ud2b9\uc9d5\uc744 \uac00\uc9d1\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud1b5\uace1\ubb3c \uc704\uc8fc:<\/strong> \ud770\uc300\ubc25 \ub300\uc2e0 \ud604\ubbf8, \ubcf4\ub9ac, \uadc0\ub9ac \ub4f1 \ud1b5\uace1\ubb3c \uc12d\ucde8\ub97c \ub298\ub9bd\ub2c8\ub2e4. \ud1b5\uace1\ubb3c\uc740 \uc2dd\uc774\uc12c\uc720\uac00 \ud48d\ubd80\ud558\uc5ec \ud608\uc555 \uad00\ub9ac\ub294 \ubb3c\ub860 \ubcc0\ube44 \uc608\ubc29\uc5d0\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2e4\uc591\ud55c \ucc44\uc18c\uc640 \uacfc\uc77c:<\/strong> \ub9e4\uc77c 5\uc811\uc2dc \uc774\uc0c1\uc758 \ucc44\uc18c\uc640 \uacfc\uc77c\uc744 \uace8\uace0\ub8e8 \uc12d\ucde8\ud569\ub2c8\ub2e4. \ube44\ud0c0\ubbfc, \ubbf8\ub124\ub784, \uc2dd\uc774\uc12c\uc720\uac00 \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:<\/strong> \uc6b0\uc720, \uc694\uac70\ud2b8, \uce58\uc988 \ub4f1\uc740 \uc800\uc9c0\ubc29 \ub610\ub294 \ubb34\uc9c0\ubc29 \uc81c\ud488\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0b4\ucf54\uae30, \uc0dd\uc120, \ucf69\ub958:<\/strong> \ub2e8\ubc31\uc9c8\uc740 \uae30\ub984\uae30 \uc5c6\ub294 \uc0b4\ucf54\uae30, \uaecd\uc9c8 \ubc97\uae34 \ub2ed\uace0\uae30, \uc0dd\uc120(\ud2b9\ud788 \ub4f1\ud478\ub978\uc0dd\uc120), \ucf69\ub958(\ub450\ubd80, \ub80c\ud2f8\ucf69 \ub4f1)\ub97c \ud1b5\ud574 \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uacac\uacfc\ub958 \ubc0f \uc528\uc557\ub958:<\/strong> \ubd88\ud3ec\ud654\uc9c0\ubc29\uc0b0\uc774 \ud48d\ubd80\ud55c \uacac\uacfc\ub958\uc640 \uc528\uc557\ub958\ub294 \ud558\ub8e8 \ud55c \uc90c \uc815\ub3c4 \uc801\ub2f9\ud788 \uc12d\ucde8\ud569\ub2c8\ub2e4. \ub2e8, \uc18c\uae08 \uac04\uc774 \ub418\uc9c0 \uc54a\uc740 \uac83\uc744 \uc120\ud0dd\ud558\uc138\uc694.<\/li>\n<li><strong>\ud3ec\ud654\uc9c0\ubc29, \ucf5c\ub808\uc2a4\ud14c\ub864, \ub2e8 \uc74c\uc2dd \uc81c\ud55c:<\/strong> \ubd89\uc740 \uc721\ub958, \uac00\uacf5\uc721, \ubc84\ud130, \ud280\uae40\ub958, \uc124\ud0d5\uc774 \ub9ce\uc774 \ub4e4\uc5b4\uac04 \uc74c\ub8cc\uc640 \ub514\uc800\ud2b8\ub294 \uac00\uae09\uc801 \ud53c\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uac74\uac15\ud55c \uc9c0\ubc29 \uc12d\ucde8<\/h3>\n<ul>\n<li><strong>\ubd88\ud3ec\ud654\uc9c0\ubc29:<\/strong> \uc62c\ub9ac\ube0c\uc720, \uce74\ub180\ub77c\uc720, \uc544\ubcf4\uce74\ub3c4, \uacac\uacfc\ub958, \ub4f1\ud478\ub978\uc0dd\uc120(\uace0\ub4f1\uc5b4, \uc5f0\uc5b4 \ub4f1)\uc5d0 \ud48d\ubd80\ud55c \ubd88\ud3ec\ud654\uc9c0\ubc29\uc740 \uc2ec\ud608\uad00 \uac74\uac15\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3ec\ud654\uc9c0\ubc29 \ubc0f \ud2b8\ub79c\uc2a4\uc9c0\ubc29 \uc81c\ud55c:<\/strong> \ubd89\uc740 \uc721\ub958\uc758 \uae30\ub984\uc9c4 \ubd80\uc704, \uac00\uacf5\uc2dd\ud488, \ud280\uae40, \ubc84\ud130, \ub9c8\uac00\ub9b0 \ub4f1\uc740 \ud608\uad00 \uac74\uac15\uc5d0 \ud574\ub85c\uc6b0\ubbc0\ub85c \uc12d\ucde8\ub97c \uc904\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uc801\uc815 \uccb4\uc911 \uc720\uc9c0 \ubc0f \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac<\/h3>\n<p>\uacfc\uccb4\uc911\uc774\ub098 \ube44\ub9cc\uc740 \ud608\uc555\uc744 \ub192\uc774\ub294 \uc8fc\uc694 \uc6d0\uc778\uc785\ub2c8\ub2e4. \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac\uc640 \uc801\uc808\ud55c \uc591 \uc870\uc808\uc744 \ud1b5\ud574 \uac74\uac15\ud55c \uccb4\uc911\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud558\ub8e8 \uc138\ub07c \uaddc\uce59\uc801\uc73c\ub85c \uc2dd\uc0ac\ud558\uace0, \uacfc\uc2dd\uc744 \ud53c\ud558\uba70, \ucc9c\ucc9c\ud788 \uc2dd\uc0ac\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc785\ub2c8\ub2e4.<\/p>\n<h2>\uc8fc\uc694 \uc2dd\ud488\uad70\ubcc4 \uad8c\uc7a5\uc0ac\ud56d<\/h2>\n<h3>1. \ucc44\uc18c\uc640 \uacfc\uc77c: \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ubcf4\ubb3c\ucc3d\uace0<\/h3>\n<ul>\n<li><strong>\ub2e4\uc591\ud55c \uc0c9\uae54\ub85c \ud48d\uc131\ud558\uac8c:<\/strong> \ub9e4\uc77c \uc2dd\ud0c1\uc5d0 \ube68\uac15(\ud1a0\ub9c8\ud1a0, \ub538\uae30), \ucd08\ub85d(\uc2dc\uae08\uce58, \ube0c\ub85c\ucf5c\ub9ac), \ub178\ub791(\ud30c\ud504\ub9ac\uce74, \ubc14\ub098\ub098), \ubcf4\ub77c(\uac00\uc9c0, \ube14\ub8e8\ubca0\ub9ac) \ub4f1 \ub2e4\ucc44\ub85c\uc6b4 \uc0c9\uae54\uc758 \ucc44\uc18c\uc640 \uacfc\uc77c\uc744 \uc62c\ub824\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc870\ub9ac\ubc95:<\/strong> \uc0d0\ub7ec\ub4dc, \ub098\ubb3c, \ucc1c, \uad6c\uc774 \ub4f1 \ub2e4\uc591\ud55c \ubc29\ubc95\uc73c\ub85c \uc870\ub9ac\ud558\uc5ec \uc2f1\uac81\uac8c \ub4dc\uc138\uc694. \uad6d\ubb3c \uc694\ub9ac\ubcf4\ub2e4\ub294 \uac74\ub354\uae30 \uc704\uc8fc\ub85c \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ud1b5\uace1\ubb3c: \ub4e0\ub4e0\ud55c \uc5d0\ub108\uc9c0\uc640 \uc12c\uc720\uc9c8<\/h3>\n<ul>\n<li><strong>\uc8fc\uc2dd \ubc14\uafb8\uae30:<\/strong> \ud770\uc300\ubc25 \ub300\uc2e0 \ud604\ubbf8\ubc25, \uc7a1\uace1\ubc25\uc744 \ub4dc\uc138\uc694. \ube75\uc774\ub098 \uba74\uc744 \ub4dc\uc2e4 \ub54c\ub294 \ud1b5\ubc00\ube75, \ud1b5\ubc00 \ud30c\uc2a4\ud0c0 \ub4f1 \ud1b5\uace1\ubb3c \uc81c\ud488\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac04\uc2dd\uc73c\ub85c\ub3c4 \uc88b\uc544\uc694:<\/strong> \ud31d\ucf58(\ubc84\ud130, \uc18c\uae08 \uc5c6\uc774), \uc624\ud2b8\ubc00 \ub4f1\ub3c4 \uc88b\uc740 \ud1b5\uace1\ubb3c \uac04\uc2dd\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \ub2e8\ubc31\uc9c8 \uc2dd\ud488: \uadfc\uc721 \uac74\uac15\uacfc \uba74\uc5ed\ub825 \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uc800\uc9c0\ubc29 \ub2e8\ubc31\uc9c8:<\/strong> \ub2ed \uac00\uc2b4\uc0b4(\uaecd\uc9c8 \uc81c\uac70), \uc0dd\uc120(\uace0\ub4f1\uc5b4, \uc0bc\uce58, \uc5f0\uc5b4), \ub450\ubd80, \ucf69, \ub80c\ud2f8\ucf69, \ub2ec\uac40 \ub4f1\uc744 \ud1b5\ud574 \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc870\ub9ac\ubc95:<\/strong> \ud280\uae40\ubcf4\ub2e4\ub294 \ucc1c, \uad6c\uc774, \uc870\ub9bc \ub4f1 \ub2f4\ubc31\ud55c \uc870\ub9ac\ubc95\uc744 \ud65c\uc6a9\ud558\uace0, \uc591\ub150\uc740 \uc2f1\uac81\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uac74\uac15\ud55c \uc9c0\ubc29: \uc2ec\ud608\uad00 \ubcf4\ud638\uc790<\/h3>\n<ul>\n<li><strong>\uc8fc\uc694 \uc2dd\uc6a9\uc720:<\/strong> \uc62c\ub9ac\ube0c\uc720, \uce74\ub180\ub77c\uc720, \ub4e4\uae30\ub984 \ub4f1\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac04\uc2dd\uc73c\ub85c \uacac\uacfc\ub958:<\/strong> \ud558\ub8e8 \ud55c \uc90c(\uc57d 30g) \uc815\ub3c4\uc758 \uc544\ubaac\ub4dc, \ud638\ub450, \uce90\uc288\ub108\ud2b8 \ub4f1\uc744 \uc18c\uae08 \uc5c6\uc774 \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uc800\uc9c0\ubc29 \uc720\uc81c\ud488: \ubf08 \uac74\uac15\uae4c\uc9c0!<\/h3>\n<ul>\n<li><strong>\uc120\ud0dd:<\/strong> \uc800\uc9c0\ubc29 \uc6b0\uc720, \ubb34\uc9c0\ubc29 \uc694\uac70\ud2b8, \uc800\uc9c0\ubc29 \uce58\uc988 \ub4f1\uc744 \uc120\ud0dd\ud558\uc5ec \uce7c\uc298\uacfc \ube44\ud0c0\ubbfcD\ub97c \ubcf4\ucda9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc81c\ud55c\ud558\uac70\ub098 \ud53c\ud574\uc57c \ud560 \uc2dd\ud488<\/h2>\n<h3>1. \ub098\ud2b8\ub968 \ud3ed\ud0c4! \uac00\uacf5\uc2dd\ud488\uacfc \uc5fc\uc7a5\uc2dd\ud488<\/h3>\n<ul>\n<li>\ub77c\uba74, \ud584, \uc18c\uc2dc\uc9c0, \ud1b5\uc870\ub9bc, \uae40\uce58, \uc7a5\uc544\ucc0c, \uc813\uac08, \uc5b4\ubb35, \uc778\uc2a4\ud134\ud2b8 \uad6d, \uacfc\uc790\ub958 \ub4f1\uc740 \ub098\ud2b8\ub968 \ud568\ub7c9\uc774 \ub9e4\uc6b0 \ub192\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc5b4\uca54 \uc218 \uc5c6\uc774 \uc12d\ucde8\ud560 \ub54c\ub294 \ubb3c\uc5d0 \ud55c\ubc88 \ud5f9\uad6c\uac70\ub098 \uc18c\ub7c9\ub9cc \ub4dc\uc2dc\ub294 \uac83\uc744 \uad8c\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ud608\uad00 \uac74\uac15\uc744 \ud574\uce58\ub294 \ud3ec\ud654\uc9c0\ubc29 \ubc0f \ud2b8\ub79c\uc2a4\uc9c0\ubc29<\/h3>\n<ul>\n<li>\ubd89\uc740 \uc721\ub958\uc758 \uc9c0\ubc29, \ubc84\ud130, \ub9c8\uac00\ub9b0, \uc1fc\ud2b8\ub2dd, \ud280\uae40\ub958, \ud328\uc2a4\ud2b8\ud478\ub4dc, \uacfc\uc790, \ucf00\uc774\ud06c \ub4f1\uc740 \ud608\uc911 \ucf5c\ub808\uc2a4\ud14c\ub864 \uc218\uce58\ub97c \ub192\uc5ec \ub3d9\ub9e5\uacbd\ud654\ub97c \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc228\uc5b4\uc788\ub294 \ub2f9\ubd84! \uc124\ud0d5 \ubc0f \ub2e8 \uc74c\ub8cc<\/h3>\n<ul>\n<li>\ud0c4\uc0b0\uc74c\ub8cc, \uacfc\uc77c \uc8fc\uc2a4(\uac00\uacf5), \uc0ac\ud0d5, \ucd08\ucf5c\ub9bf, \ucf00\uc774\ud06c \ub4f1\uc740 \ud608\ub2f9\uc744 \uae09\uaca9\ud788 \uc62c\ub9ac\uace0 \ube44\ub9cc\uc758 \uc6d0\uc778\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubb34\uc124\ud0d5 \uc74c\ub8cc\ub098 \ubb3c, \ubb34\uac00\ub2f9 \ucc28\ub97c \uc120\ud0dd\ud558\uc138\uc694.<\/li>\n<\/ul>\n<h3>4. \uc54c\ucf54\uc62c<\/h3>\n<ul>\n<li>\uacfc\ub3c4\ud55c \uc74c\uc8fc\ub294 \ud608\uc555\uc744 \ub192\uc774\uace0 \uc57d\ubb3c\uc758 \ud6a8\uacfc\ub97c \uc800\ud574\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac00\uae09\uc801 \uc808\uc8fc\ud558\uac70\ub098 \uae08\uc8fc\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc2dd\ub2e8 \uacc4\ud68d \ubc0f \uc900\ube44\ub97c \uc704\ud55c \uc2e4\uc6a9\uc801\uc778 \ud301<\/h2>\n<h3>1. \uc800\uc5fc \uc870\ub9ac\ubc95 \ub9c8\uc2a4\ud130\ud558\uae30<\/h3>\n<ul>\n<li><strong>\ub9db \ub0b4\uae30 \ube44\ubc95:<\/strong> \uc18c\uae08 \ub300\uc2e0 \ud5a5\uc774 \uac15\ud55c \uc2dd\uc7ac\ub8cc(\ub9c8\ub298, \uc0dd\uac15, \ud30c, \uc591\ud30c), \ud5a5\uc2e0\ub8cc(\uace0\ucda7\uac00\ub8e8, \ud6c4\ucd94, \uce74\ub808 \uac00\ub8e8), \ud5c8\ube0c(\ubc14\uc9c8, \ub85c\uc988\ub9c8\ub9ac, \ud0c0\uc784), \uc0b0\ubbf8(\ub808\ubaac\uc999, \uc2dd\ucd08)\ub97c \ud65c\uc6a9\ud558\uc138\uc694.<\/li>\n<li><strong>\uc870\ub9ac \ub3c4\uad6c \ud65c\uc6a9:<\/strong> \ucc1c\uae30, \uc5d0\uc5b4\ud504\ub77c\uc774\uc5b4 \ub4f1\uc744 \ud65c\uc6a9\ud558\uba74 \uae30\ub984 \uc0ac\uc6a9\uc744 \uc904\uc774\uace0 \uc7ac\ub8cc \ubcf8\uc5f0\uc758 \ub9db\uc744 \uc0b4\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc678\uc2dd \uc2dc \ud604\uba85\ud55c \uc120\ud0dd<\/h3>\n<ul>\n<li><strong>\ubbf8\ub9ac \uc694\uccad:<\/strong> \uc8fc\ubb38 \uc2dc &#8220;\uc2f1\uac81\uac8c \ud574\uc8fc\uc138\uc694&#8221;, &#8220;\uc18c\uc2a4\ub97c \ub530\ub85c \uc8fc\uc138\uc694&#8221;\ub77c\uace0 \uc694\uccad\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uba54\ub274 \uc120\ud0dd:<\/strong> \ud280\uae40\ubcf4\ub2e4\ub294 \uad6c\uc774, \ucc1c, \ub098\ubb3c \uc704\uc8fc\ub85c \uc120\ud0dd\ud558\uace0, \uad6d\ubb3c\ubcf4\ub2e4\ub294 \uac74\ub354\uae30 \uc704\uc8fc\ub85c \uc12d\ucde8\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc2dd\ud488 \ub77c\ubca8 \uc77d\ub294 \uc2b5\uad00<\/h3>\n<ul>\n<li>\ubaa8\ub4e0 \uac00\uacf5\uc2dd\ud488 \uad6c\ub9e4 \uc804 \uc601\uc591 \uc131\ubd84\ud45c\ub97c \ud655\uc778\ud558\uc5ec \ub098\ud2b8\ub968, \ud3ec\ud654\uc9c0\ubc29, \ub2f9\ub958 \ud568\ub7c9\uc774 \ub0ae\uc740 \uc81c\ud488\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8<\/h3>\n<ul>\n<li>\ud558\ub8e8 8\uc794 \uc774\uc0c1\uc758 \ubb3c\uc744 \ub9c8\uc2dc\ub294 \uac83\uc740 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\uace0 \ud608\uc561 \uc21c\ud658\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ub2e8, \uc2ec\ubd80\uc804 \ub4f1 \uc218\ubd84 \uc12d\ucde8 \uc81c\ud55c\uc774 \ud544\uc694\ud55c \uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \uc758\uc0ac\uc640 \uc0c1\uc758\ud558\uc138\uc694.<\/li>\n<\/ul>\n<h2>\uace0\ud608\uc555 \uc2dd\ub2e8\uc758 \uc77c\ubc18\uc801\uc778 \uc5b4\ub824\uc6c0 \uadf9\ubcf5<\/h2>\n<h3>1. \uc2f1\uac70\uc6b4 \ub9db\uc5d0 \uc801\uc751\ud558\uae30<\/h3>\n<p>\ucc98\uc74c\uc5d0\ub294 \uc2f1\uac81\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc9c0\ub9cc, \uc810\ucc28 \ubbf8\uac01\uc774 \ud68c\ubcf5\ub418\uba74\uc11c \uc7ac\ub8cc \ubcf8\uc5f0\uc758 \ub9db\uc744 \ub290\ub084 \uc218 \uc788\uac8c \ub429\ub2c8\ub2e4. \ud55c \ubc88\uc5d0 \ubaa8\ub4e0 \uac83\uc744 \ubc14\uafb8\uae30\ubcf4\ub2e4\ub294 \uc810\uc9c4\uc801\uc73c\ub85c \ub098\ud2b8\ub968 \uc12d\ucde8\ub97c \uc904\uc5ec\ub098\uac00\uc138\uc694.<\/p>\n<h3>2. \uc2dd\uc695 \ubd80\uc9c4 \ubc0f \uc785\ub9db \ubcc0\ud654<\/h3>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc740 \uc2dd\uc695\uc774 \uc904\uace0 \uc785\ub9db\uc774 \ubcc0\ud558\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774\ub54c\ub294 \uc18c\ub7c9\uc529 \uc790\uc8fc, \uc88b\uc544\ud558\ub294 \uc2dd\uc7ac\ub8cc\ub97c \ud65c\uc6a9\ud558\uc5ec \uc990\uac81\uac8c \uc2dd\uc0ac\ud560 \uc218 \uc788\ub3c4\ub85d \ub3d5\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc591\ud55c \uc870\ub9ac\ubc95\uacfc \uc0c9\uac10\uc73c\ub85c \uc2dd\uc695\uc744 \ub3cb\uc6b0\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<h3>3. \uac00\uc871\uc758 \uc9c0\uc9c0<\/h3>\n<p>\uace0\ud608\uc555 \uc2dd\ub2e8\uc740 \ud658\uc790 \ud63c\uc790\ub9cc\uc758 \ub178\ub825\uc774 \uc544\ub2cc \uac00\uc871 \ubaa8\ub450\uc758 \uad00\uc2ec\uacfc \uc9c0\uc9c0\uac00 \ud544\uc694\ud569\ub2c8\ub2e4. \uc628 \uac00\uc871\uc774 \ud568\uaed8 \uac74\uac15\ud55c \uc2dd\ub2e8\uc744 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uac00\uc871 \uad6c\uc131\uc6d0\ub4e4\uc774 \uc5b4\ub974\uc2e0\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc9c0\uc6d0\ud560 \uc218 \uc788\ub3c4\ub85d \uc0c1\ub2f4\uacfc \uc815\ubcf4 \uc81c\uacf5\uc744 \uc544\ub07c\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uac74\uac15\ud55c \uc0b6\uc744!<\/h2>\n<p>\uace0\ud608\uc555 \uad00\ub9ac\ub294 \uafb8\uc900\ud55c \ub178\ub825\uacfc \uad00\uc2ec\uc774 \ud544\uc694\ud55c \uc7a5\uae30\uc801\uc778 \uc5ec\uc815\uc785\ub2c8\ub2e4. \uc62c\ubc14\ub978 \uc2dd\ub2e8\uc740 \uc57d\ubb3c \uce58\ub8cc\uc640 \ud568\uaed8 \ud608\uc555\uc744 \uc870\uc808\ud558\uace0 \uc5b4\ub974\uc2e0\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2dd\uc2b5\uad00\uc744 \uace0\ub824\ud55c \ub9de\ucda4\ud615 \uc601\uc591 \uc0c1\ub2f4\uc744 \uc81c\uacf5\ud558\uba70, \uc5b4\ub974\uc2e0\uc774 \ub9db\uc788\uace0 \uac74\uac15\ud55c \uc2dd\uc0ac\ub97c \uafb8\uc900\ud788 \ud560 \uc218 \uc788\ub3c4\ub85d \uc804\ubb38\uc801\uc778 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8\uacfc \uc0dd\ud65c \uc2b5\uad00\uc744 \ud1b5\ud574 \ud65c\uae30\ucc28\uace0 \uac74\uac15\ud55c \ub178\ub144\uc744 \ubcf4\ub0b4\uc2e4 \uc218 \uc788\ub3c4\ub85d \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ud56d\uc0c1 \uacc1\uc5d0\uc11c \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud574 \uc8fc\uc2ed\uc2dc\uc624. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud3c9\uc548\ud55c \uc0b6\uc744 \uc751\uc6d0\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84, \uadf8\ub9ac\uace0 \uadf8 \uc18c\uc911\ud55c \uac00\uc871 \uc5ec\ub7ec\ubd84, \uc548\ub155\ud558\uc2ed\ub2c8\uae4c? \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \uc704\ud574 \ud56d\uc0c1 \ucd5c\uc120\uc744 \ub2e4\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uace0\ud608\uc555\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ud754\ud788 \ub098\ud0c0\ub098\ub294 \ub9cc\uc131 \uc9c8\ud658 \uc911 \ud558\ub098\ub85c, \ucca0\uc800\ud55c \uad00\ub9ac\uac00 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \uc57d\uc5d0 \uc758\uc874\ud558\uae30\ubcf4\ub2e4\ub294, \ub9e4\uc77c\uc758 \uc2dd\ub2e8\uc774\uc57c\ub9d0\ub85c \ud608\uc555\uc744 \uad00\ub9ac\ud558\uace0 \ud569\ubcd1\uc99d\uc744 \uc608\ubc29\ud558\ub294 \uac00\uc7a5 \uac15\ub825\ud55c \ub3c4\uad6c\uc784\uc744 \uc78a\uc9c0 \ub9d0\uc544\uc57c \ud569\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uace0\ud608\uc555 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc5b4\ub5bb\uac8c \uac74\uac15\ud55c 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