{"id":4280,"date":"2024-02-13T10:24:16","date_gmt":"2024-02-13T01:24:16","guid":{"rendered":"https:\/\/thehealthtips.net\/?p=4280"},"modified":"2024-02-13T10:24:37","modified_gmt":"2024-02-13T01:24:37","slug":"%ec%83%88%ed%95%b4-%eb%aa%a9%ed%91%9c%ec%97%90-%ea%bc%ad-%eb%93%a4%ec%96%b4%ec%9e%88%eb%8a%94-%eb%8b%a4-%ec%9d%b4-%ec%96%b4-%ed%8a%b8","status":"publish","type":"post","link":"https:\/\/thehealthtips.net\/?p=4280","title":{"rendered":"\uc0c8\ud574 \ubaa9\ud45c\uc5d0 \uaf2d \ub4e4\uc5b4\uc788\ub294 \ub2e4.\uc774.\uc5b4.\ud2b8."},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

‘\ub2e4\uc774\uc5b4\ud2b8\ub294 \ud3c9\uc0dd\uc758 \uc219\uc81c’\ub77c\ub294 \ub9d0\ucc98\ub7fc 1\ub144 365\uc77c \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc758 \uad00\uc2ec\uc0ac\uc785\ub2c8\ub2e4.
\uc0c8\ud574\uac00 \ub418\uba74 \uae08\uc5f0, \ub3c5\uc11c \ub4f1\uacfc \ud568\uaed8 “\uc62c\ud574\ub294 \uaf2d!”\uc774\ub780 \uacb0\uc2ec\uc73c\ub85c \uc2dc\uc791\ud558\uac8c \ub418\ub294 \ub2e4\uc774\uc5b4\ud2b8…
\uc5ec\ub7ec\uac00\uc9c0 \uc720\ud589\ud558\ub294 \ub2e4\uc774\uc5b4\ud2b8 \ubc29\ubc95\ub3c4 \ub9ce\uace0 \uadf8\uc5d0 \ub530\ub77c \uc774\uac8c \uc88b\ub2e4\ub354\ub77c \uc800\uac8c \uc88b\ub2e4\ub354\ub77c \ud558\ub294 \uc2dd\ud488\uc5d0 \ubcf4\uc870\uc81c\uae4c\uc9c0 \uc778\uae30\uc785\ub2c8\ub2e4.

“\ub2e4\uc774\uc5b4\ud2b8\uc758 \uc815\uc11d\uc740 \uac74\uac15\ud558\uace0 \uc801\uc808\ud55c \uc2dd\uc0ac\ub97c \uc6b4\ub3d9\uacfc \ud568\uaed8 \uc9c0\uc18d\ud574\uc57c \ud55c\ub2e4”\ub294 \uac74 \ub204\uad6c\ub098 \uc54c\uace0 \uc788\uc9c0\ub9cc \ud56d\uc0c1 \uc6b0\ub9ac\uc758 \uadc0\ub97c \uc194\uae43\ud558\uac8c \ud558\ub294 \ub9ce\uc740 \ub2e4\uc774\uc5b4\ud2b8 \ubc29\ubc95\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4.

\ud55c\ubc88\ucbe4\uc740 \ub4e4\uc5b4\ubd24\uc744 \ubc95\ud55c \uc720\uba85\ud55c \ub2e4\uc774\uc5b4\ud2b8 \ubc29\ubc95\ub4e4\uc5d0 \ub300\ud55c \ud6a8\uacfc\uc640 \uaf2d \uae30\uc5b5\ud574\uc57c \ud560 \uac83\uc744 \uccb4\ud06c\ud574\ubd05\ub2c8\ub2e4.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\uac04\ud5d0\uc801\ub2e8\uc2dd><\/strong>
\uac04\ud5d0\uc801 \ub2e8\uc2dd\uc744 \ucc98\uc74c \uc2dc\ub3c4\ud558\ub294 \uc0ac\ub78c\uc740 \ucc98\uc74c\ubd80\ud130 \uc624\ub79c \uc2dc\uac04 \uacf5\ubcf5\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc88b\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. 
\ucc98\uc74c\uc5d0\ub294 10\uc2dc\uac04 \ub2e8\uc2dd\uacfc 14\uc2dc\uac04 \uc74c\uc2dd \uc12d\ucde8 \ubc29\ubc95\uc73c\ub85c \uc2dc\uc791\ud574 \uc720\uc9c0\ud55c \ud6c4, \uc5b4\ub290 \uc815\ub3c4 \uc9c0\uc18d\ud558\uac8c \ub418\uba74, \ud558\ub8e8\uc5d0 \uc12d\ucde8\ud558\ub294 \uc5f4\ub7c9\uc744 1500kcal \uc815\ub3c4\ub85c \uc904\uc5ec\ubcf4\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. 
\ud754\ud788 \uc54c\uace0\uc788\ub294 16:8 (16\uc2dc\uac04 \ub2e8\uc2dd, 8\uc2dc\uac04 \uc74c\uc2dd\uc12d\ucde8)\ubc29\ubc95\uc740 ‘\uc800\ub141 \uac70\ub974\uae30’\ub97c \ud1b5\ud574 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/strong>
\uac04\ud5d0\uc801 \ub2e8\uc2dd\uc758 \uc7a5\uc810\uc740 \uacf5\ubcf5 \uc2dc\uac04\ub3d9\uc548 \ud3ec\ub3c4\ub2f9 \uc12d\ucde8\uc758 \uc81c\ud55c\uc73c\ub85c \uc9c0\ubc29 \ub300\uc0ac\ub97c \uc720\ub3c4\ud560 \uc218 \uc788\ub2e4\ub294 \uac83. 
\uadf8\ub7ec\ub098 \uac04\ud5d0\uc801 \ub2e8\uc2dd\uc758 \uac00\uc7a5 \ud070 \ubd80\uc791\uc6a9\uc740 \uadfc\uc190\uc2e4<\/u><\/strong>\uc785\ub2c8\ub2e4. 
\uc774\ub97c \ubcf4\uc644\ud558\uae30 \uc704\ud574 \uac04\ud5d0\uc801 \ub2e8\uc2dd\uc744 \ud560 \ub54c\ub294 \uadfc\ub825\uc6b4\ub3d9\uc744 \ubc18\ub4dc\uc2dc \ubcd1\ud589\ud574\uc57c \ud558\uace0. \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\uba70, \uacf5\ubcf5 \uc2dc\uac04 \ub3d9\uc548 \ucda9\ubd84\ud55c \uc218\ubd84\uc12d\ucde8\ub97c \ud574\uc57c \ud569\ub2c8\ub2e4.<\/strong>
\ub2e8, \ub2f9\ub1e8\ubcd1, \uace0\ud608\uc555, \uc2e0\ubd80\uc804 \ub4f1\uc758 \ub9cc\uc131\uc9c8\ud658\uc790, \uc12d\uc2dd\uc7a5\uc560\ud658\uc790, \uc784\uc0b0\ubd80\ub098 \ubaa8\uc720 \uc218\uc720 \uc911\uc778 \uc5ec\uc131, \uc131\uc7a5\uae30\uc758 \uccad\uc18c\ub144\uc5d0\uac8c\ub294 \uac04\ud5d0\uc801 \ub2e8\uc2dd\uc744 \uad8c\uc7a5\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<<\/strong>\ud669\uc81c\ub2e4\uc774\uc5b4\ud2b8(\ud0c4\uc218\ud654\ubb3c\uc740 \uc81c\ud55c\ud558\uace0 \uc721\ub958 \ub4f1 \ub2e8\ubc31\uc9c8\uacfc \uc9c0\ubc29\uc740 \ub9c8\uc74c\uaecf \uba39\ub294 \ub2e4\uc774\uc5b4\ud2b8)><\/strong>
\ud669\uc81c\ub2e4\uc774\uc5b4\ud2b8<\/strong>\ub97c \ube44\ub86f\ud574 \uc774\ub97c \ubcc0\ud615\ud574\uc11c \uc54c\ub824\uc9c4 \uc800\ud0c4\uace0\uc9c0(\uc800\ud0c4\uc218\ud654\ubb3c\u00b7\uace0\uc9c0\ubc29)<\/strong>, \uc800\ud0c4\uace0\ub2e8(\uc800\ud0c4\uc218\ud654\ubb3c\u00b7\uace0\ub2e8\ubc31\uc9c8) \uc2dd\uc774\uc694\ubc95\uc740 <\/strong>\ud0c4\uc218\ud654\ubb3c\uc744 \uadf9\ub2e8\uc801\uc73c\ub85c \uc81c\ud55c\ud558\uc5ec \ud53c\ub85c\uac10, \uc5b4\uc9c0\ub7ec\uc6c0\uc99d, \ubb34\uae30\ub825\ud568 \ub4f1\uc744 \uc720\ubc1c<\/u><\/strong>\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
\ub610\ud55c, \uacfc\ub3c4\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub294<\/strong> \uc2e0\uc7a5\uae30\ub2a5\uc5d0 \ubb34\ub9ac\ub97c \uc904 \uc218 \uc788\uace0, \uc18c\ubcc0\uc744 \ud1b5\ud55c \uce7c\uc298 \ubc30\uc124 \uc99d\uac00\ub85c \uace8\ub7c9\uc744 \uac10\uc18c\uc2dc\ud0ac \uc218 \uc788\uc5b4 \uc2e0\ubd80\uc804, \uace8\ub2e4\uacf5\uc99d\ud658\uc790\ub294 \uc8fc\uc758\uac00 \ud544\uc694<\/strong>\ud569\ub2c8\ub2e4. 
\ud2b9\ud788, \uacfc\ub3c4\ud55c \uc9c0\ubc29 \uc12d\ucde8\ub294<\/strong> \uc9c0\ubc29\uc758 \ub300\uc0ac\ubb3c\uc778 \ucf00\ud1a4\uc73c\ub85c \uc778\ud55c \ucf00\ud1a4\uc0b0\uc99d\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc5b4 \ub2f9\ub1e8\ubcd1 \ud658\uc790\uc5d0\uc11c\ub294 \uae08\uae30<\/strong>\uc774\uba70, LDL \ucf5c\ub808\uc2a4\ud14c\ub864\uc774 \uc99d\uac00\ud558\uc5ec \uc2ec\ub1cc\ud608\uad00\uc9c8\ud658\uc5d0 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\uc5b4 \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<<\/strong>\ub374\ub9c8\ud06c \ub2e4\uc774\uc5b4\ud2b8(\uc0b6\uc740 \ub2ec\uac40\uacfc \uc790\ubabd, \ube14\ub799\ucee4\ud53c \uc704\uc8fc\uc758 \uc2dd\uc0ac\ubc95\uc73c\ub85c \uc18c\uae08\uacfc \uc124\ud0d5 \uc808\uc81c) \ub610\ub294 \uc6d0\ud478\ub4dc \ub2e4\uc774\uc5b4\ud2b8><\/strong>
\ucd08\uae30\uc5d0\ub294 \uccb4\uc911 \uac10\ub7c9 \ud6a8\uacfc\uac00 \uc788\uc744 \uc218 \uc788\uc9c0\ub9cc \uc7a5\uae30\uc801\uc778 \ud6a8\uacfc\ub294 \ubbf8\ubbf8\ud558\uc5ec, \uc9c0\uc18d\uac00\ub2a5\uc131\uc774 \ub0ae\uc73c\uba70 \uc694\uc694\ud604\uc0c1\uc774 \uc624\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/u><\/strong>
\uc804\uccb4 \uc12d\ucde8 \uc5f4\ub7c9\uc774 \ub108\ubb34 \ub0ae\uc544 \uc601\uc591 \ubd88\uade0\ud615 \ucd08\ub798 \uac00\ub2a5\uc131\uc774 \ub192\uc73c\uba70, \ud669\uc81c\ub2e4\uc774\uc5b4\ud2b8\ucc98\ub7fc \ud0c4\uc218\ud654\ubb3c \uc12d\ucde8\ub97c \uc81c\ud55c\ud558\uae30 \ub54c\ubb38\uc5d0 \ucf00\ud1a4\uc0b0\uc99d \uc704\ud5d8\uc774 \uc788\uc5b4 \ub2f9\ub1e8\ubcd1 \ud658\uc790\uc640 \ud3c9\uc18c \ube48\ud608, \uc601\uc591\uacb0\ud54d\uc790\ub294 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4. <\/p>\n\n\n\n

\uac00\uc815\uc758\ud559\uacfc \uc774\ud61c\uc900 \uad50\uc218\ub294 \ucd5c\uadfc \uad6d\ub0b4 \uc5f0\uad6c\uc9c4\uc5d0 \uc758\ud574 \uac1c\ubc1c\ub41c \u2018\ud55c\uad6d\ud615 \uc9c0\uc911\ud574\uc2dd \uc2dd\ub2e8(KMD, Korean style Mediterranean diet)\u2019<\/strong>\uc744 \ucd94\ucc9c\ud569\ub2c8\ub2e4. \uc77c\ubc18 \uc2dd\ub2e8\uc5d0 \ube44\ud574 \uc5f4\ub7c9\uc774 \uc57d 300\u3389 \uc815\ub3c4 \ub0ae\uace0, \ud0c4\uc218\ud654\ubb3c\u00b7\uc9c0\ubc29\u00b7\ub2e8\ubc31\uc9c8\uc758 \ube44\uc728\uc744 5:3:2\ub85c \uad6c\uc131\ud574 \uc77c\ubc18 \uc2dd\ub2e8\ubcf4\ub2e4 \ud0c4\uc218\ud654\ubb3c\uc744 \uc904\uc774\uace0 \uc9c0\ubc29\uacfc \ub2e8\ubc31\uc9c8 \ube44\uc911\uc744 \ub298\ub9b0 \uc2dd\ub2e8<\/strong>\uc774\ub2e4.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n
\n

– \uace1\ub958(\uc815\uc81c\ub418\uc9c0 \uc54a\uc740 \ud0c4\uc218\ud654\ubb3c) : \ud770\uc300\ubc25 \ub300\uc2e0 \uc2dd\uc774\uc12c\uc720\uac00 \ud48d\ubd80\ud55c \uc7a1\uace1\ubc25(\ucf69\ubc25, \ud604\ubbf8\ubc25), \ud1b5\ubc00\ube75
– \uc721\ub958\/\uc5b4\ub958 : \uc9c0\ubc29\uc774 \uc801\uc740 \uc0dd\uc120 \ubc0f \ud574\uc0b0\ubb3c 1\uc8fc\uc77c\uc5d0 2\ud68c \uc774\uc0c1, \uac00\uae08\ub958(\uaecd\uc9c8 \uc81c\uc678) \ubc0f \ub2ec\uac40 1\uc8fc\uc77c\uc5d0 3\ud68c \uc774\ud558
– \ucc44\uc18c : \uc62c\ub9ac\ube0c\uc624\uc77c \ub4dc\ub808\uc2f1 \uc0d0\ub7ec\ub4dc, \ubb34\uce68, \uc0dd\ucc44 \ub4f1, 1\uc77c 2-3\ud68c 
– \uacfc\uc77c\ub958 : \ud1a0\ub9c8\ud1a0, \ud3ec\ub3c4, \uc640\uc778, \uade4, \uc0ac\uacfc, \ubc14\ub098\ub098 \ub4f1(\ud56d\uc0b0\ud654\ubb3c\uc9c8(\ud3f4\ub9ac\ud398\ub180 \ub4f1)\uc774 \ud48d\ubd80\ud55c \uacfc\uc77c)
– \uc720\uc81c\ud488\/\uacac\uacfc\ub958 : \uc800\uc9c0\ubc29 \uc6b0\uc720, \uce58\uc988 \/ \uc544\ubaac\ub4dc, \ud638\ub450 \ub4f1<\/p>\n<\/blockquote>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ub610\ud55c, \uace0\uc601\uc591 \uc800\uce7c\ub85c\ub9ac \uc2dd\ud488 \uc704\uc8fc(\ud1a0\ub9c8\ud1a0, \uccad\uad6d\uc7a5, \uac10\uc790, \uc0ac\uacfc, \uc0d0\ub7ec\ub4dc, \ubc84\uc12f, \ub450\ubd80, \ub2e4\uc2dc\ub9c8 \ub4f1)\ub85c \uc2dd\ub2e8\uc744 \uad6c\uc131\ud558\uac70\ub098, GI(\ud608\ub2f9\uc9c0\uc218)\uac00 \ub0ae\uc740 \uc2dd\ud488(\ubc14\ub098\ub098, \uc591\ubc30\ucd94, \ub545\ucf69, \uc0ac\uacfc, \ud1a0\ub9c8\ud1a0, \uc6b0\uc720 \ub4f1)\uc744 \uc12d\ucde8\ud558\ub294 \uac83\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ub354\ubd88\uc5b4 \uc2dd\uc774\uc694\ubc95\uacfc \ubcd1\ud589\ud558\ub294 \uc6b4\ub3d9\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4. 
\uc6b4\ub3d9\uc774 \ubcd1\ud589\ub418\uc9c0 \uc54a\uc740 \ub2e4\uc774\uc5b4\ud2b8\ub294 \uc624\ud788\ub824 \uae30\ucd08\ub300\uc0ac\ub7c9\uc744 \ub5a8\uc5b4\ub728\ub824 \ub098\uc911\uc5d0\ub294 \uc801\uac8c \uba39\uc5b4\ub3c4 \ub354 \uc774\uc0c1 \uccb4\uc911\uc774 \uc904\uc5b4\ub4e4\uc9c0 \uc54a\ub294 \uc815\uccb4\uae30\ub97c \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/strong>
\ub530\ub77c\uc11c 1\uc8fc\uc77c\uc5d0 3\uc77c \uc774\uc0c1, \ud558\ub8e8\uc5d0 30\ubd84~1\uc2dc\uac04 \uc815\ub3c4 \uafb8\uc900\ud788 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uc801\uc808\ud55c \uadfc\ub825 \uc6b4\ub3d9\uc744 \ubcd1\ud589\ud574 \uae30\ucd08\ub300\uc0ac\ub7c9\uc744 \ub192\uc5ec\uac00\ub294 \uac83\uc774 \ubb34\uc5c7\ubcf4\ub2e4 \uc911\uc694\ud569\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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