{"id":6282,"date":"2025-08-22T09:55:42","date_gmt":"2025-08-22T00:55:42","guid":{"rendered":"https:\/\/thehealthtips.net\/?p=6282"},"modified":"2025-08-22T09:55:42","modified_gmt":"2025-08-22T00:55:42","slug":"%ec%82%b4-%ec%95%88-%eb%b9%a0%ec%a7%80%eb%8a%94-%ea%b2%8c-%ec%95%84%eb%8b%88%eb%9d%bc-%ec%a4%80%eb%b9%84-%ec%a4%91%ec%9e%85%eb%8b%88%eb%8b%a4-%f0%9f%94%a5","status":"publish","type":"post","link":"https:\/\/thehealthtips.net\/?p=6282","title":{"rendered":"\uc0b4 \uc548 \ube60\uc9c0\ub294 \uac8c \uc544\ub2c8\ub77c, \uc900\ube44 \uc911\uc785\ub2c8\ub2e4 \ud83d\udd25"},"content":{"rendered":"\n

<\/p>\n\n\n\n

\n

“\uc815\uccb4\uae30\ub294 \uc9c0\ubc29\uc774 \uc800\ud56d\ud558\ub294 \ub9c8\uc9c0\ub9c9 \ubab8\ubd80\ub9bc”<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

\ub2e4\uc774\uc5b4\ud2b8 \ucd08\uae30\uc5d4 \uae00\ub9ac\ucf54\uac90\uacfc \uc218\ubd84\uc774 \ube60\uc9c0\uba70<\/p>\n\n\n\n

\ube60\ub978 \uccb4\uc911 \uac10\uc18c\uac00 \uc77c\uc5b4\ub0a9\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\ud558\uc9c0\ub9cc \uc2dc\uac04\uc774 \uc9c0\ub098\uba74 \uccb4\ub0b4 \ud56d\uc0c1\uc131\uc744 \uc9c0\ud0a4\ub824\ub294<\/p>\n\n\n\n

\ubab8\uc758 \ubc29\uc5b4\uae30\uc81c\uac00 \uc791\ub3d9\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc774\uac8c \ubc14\ub85c \uc815\uccb4\uae30\uc758 \uc2dc\uc791\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uc9c0\ubc29\uc138\ud3ec\ub294 \uc5d0\ub108\uc9c0 \uc800\uc7a5\uc744 \uc0dd\uc874 \uc218\ub2e8\uc73c\ub85c<\/p>\n\n\n\n

\uc0bc\uae30 \ub54c\ubb38\uc5d0, \uc9c0\ubc29\uc774 \ube60\uc9c0\uae30 \uc2dc\uc791\ud558\uba74<\/p>\n\n\n\n

\ubab8\uc740 \ub300\uc0ac\uc728\uc744 \ub0ae\ucd94\uace0<\/p>\n\n\n\n

\uc5d0\ub108\uc9c0 \uc18c\ube44\ub97c \uc904\uc774\uba70 \ubc84\ud2f0\uae30 \ubaa8\ub4dc\uc5d0 \ub4e4\uc5b4\uac11\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/strong><\/p>\n\n\n\n

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

\u200b<\/strong><\/p>\n\n\n\n

\uc815\uccb4\uae30\ub294 \ubab8\uc774 “\uc774\ub300\ub85c \ub354 \ube60\uc9c0\uba74 \uc704\ud5d8\ud558\ub2e4”\uace0<\/strong><\/p>\n\n\n\n

\ud310\ub2e8\ud588\uc744 \ub54c \ub098\ud0c0\ub098\ub294 \uc2e0\ud638\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc989, \ub2f9\uc2e0\uc774 \uc81c\ub300\ub85c \ud558\uace0 \uc788\ub2e4\ub294 \uc99d\uac70\uc774\uae30\ub3c4 \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2192 TIP: \uc774 \uc2dc\uae30\ub294 \ubab8\uc774 \uc9c0\ubc29 \uc5f0\uc18c \uccb4\uacc4\ub85c<\/p>\n\n\n\n

\uc9c4\uc785\ud558\uae30 \uc9c1\uc804 \ub2e8\uacc4\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\ud3ec\uae30\ud558\uc9c0 \ub9c8\uc138\uc694!<\/strong><\/p>\n\n\n\n

\uc815\uccb4\uae30\ub294 \uc2e4\ud328\uac00 \uc544\ub2cc, \uc9c0\ubc29\uc758 \ub9c8\uc9c0\ub9c9 \uc800\ud56d\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\n

“\ub300\uc0ac\uc801 \uc801\uc751, \ubab8\uc774 \uc0dd\uc874 \ubaa8\ub4dc\ub85c \uc804\ud658 \uc911”<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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

\u200b<\/strong><\/p>\n\n\n\n

\uc815\uccb4\uae30\uc758 \ud575\uc2ec\uc740 ‘\ub300\uc0ac\uc801 \uc801\uc751’<\/strong><\/p>\n\n\n\n

(metabolic adaptation)\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uc74c\uc2dd \uc12d\ucde8\uac00 \uc904\uba74 \ubab8\uc740 \ub300\uc0ac\ub97c \ub2a6\ucd94\uace0<\/p>\n\n\n\n

\uc774\uc804\ubcf4\ub2e4 \uc801\uc740 \uce7c\ub85c\ub9ac\ub85c\ub3c4 \uc0dd\uc874\uc774 \uac00\ub2a5\ud558\ub3c4\ub85d<\/strong><\/p>\n\n\n\n

\uad6c\uc870\ub97c \ubc14\uafc9\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uc774\ub294 \uc778\ub958\uac00 \uc218\ucc9c \ub144\uac04 \uae30\uadfc\uc744 \ubc84\ud2f0\uae30 \uc704\ud574<\/p>\n\n\n\n

\uc9c4\ud654\ud574\uc628 \uc0dd\uc874 \uc804\ub7b5\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\ub2e4\uc2dc \ub9d0\ud574, \uccb4\uc911\uc774 \uc904\uc218\ub85d \uc0b4\uc774<\/p>\n\n\n\n

\ub354 \uc548 \ube60\uc9c0\ub294 \uac74 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud604\uc0c1\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\ud558\ubc84\ub4dc \uc758\ub300 \uc790\ub8cc\uc5d0 \ub530\ub974\uba74<\/p>\n\n\n\n

10% \uc774\uc0c1 \uccb4\uc911\uc774 \uc904\uc5b4\ub4e0 \uc0ac\ub78c\uc758<\/strong><\/p>\n\n\n\n

\uae30\ucd08\ub300\uc0ac\uc728\uc740 \ud3c9\uade0 15% \uc774\uc0c1 \uac10\uc18c\ud558\uba70<\/strong><\/p>\n\n\n\n

\uc774\ub85c \uc778\ud574 \ub3d9\uc77c\ud55c \uc0dd\ud65c\uc744 \ud574\ub3c4<\/p>\n\n\n\n

\uccb4\uc911 \uac10\ub7c9\uc774 \ub290\ub824\uc9c4\ub2e4\uace0 \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2192 TIP: \ub300\uc0ac \uc801\uc751\uc744 \ub9c9\uae30 \uc704\ud574\uc120 \ub8e8\ud2f4 \ubcc0\ud654\uac00<\/p>\n\n\n\n

\ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

(\uc544\ub798 \ub8e8\ud2f4\uc5d0\uc11c \uc790\uc138\ud788 \uc18c\uac1c)<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uc815\uccb4\uae30\ub294 \ubab8\uc774 \ub354 \ud6a8\uc728\uc801\uc73c\ub85c \ubc84\ud2f0\ub824\ub294<\/strong><\/p>\n\n\n\n

‘\uc54c\uace0\ub9ac\uc998 \uc5c5\ub370\uc774\ud2b8’\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\n

“\uc815\uccb4\uae30 \uadf9\ubcf5 \ub8e8\ud2f4 5\uac00\uc9c0”<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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

\u200b<\/p>\n\n\n\n

\u2460 \uc6b4\ub3d9 \uc790\uadf9 \ubcc0\ud654 \uc8fc\uae30<\/strong><\/p>\n\n\n\n

\uac19\uc740 \uc720\uc0b0\uc18c\ubcf4\ub2e4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd<\/strong>\uc774\ub098 \uc800\ud56d\uc6b4\ub3d9<\/strong>\uc744<\/p>\n\n\n\n

\uc11e\uc5b4\uc8fc\uba74 \ub300\uc0ac \uc790\uadf9 \ud6a8\uacfc \u2191<\/p>\n\n\n\n

\uc8fc 2~3\ud68c \uadfc\ub825\uc6b4\ub3d9\uc740 \ud544\uc218\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2461 \uc2dd\ub2e8\uc5d0 \ud0c4\uc218\ud654\ubb3c \uc804\ub7b5\uc801 \uc7ac\ud22c\uc785<\/strong><\/p>\n\n\n\n

\ub108\ubb34 \ub0ae\uc740 \ud0c4\uc218\ud654\ubb3c\uc740 \ub300\uc0ac\ub97c \ub354 \ub2a6\ucda5\ub2c8\ub2e4.<\/p>\n\n\n\n

\u2018\ub9ac\ud53c\ub4dc(refeed)\u2019 \ubc29\uc2dd\uc73c\ub85c \uc8fc 1\ud68c \uace0\ud0c4\uc218\uc77c \uc9c0\uc815<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2462 \uc218\uba74 & \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac<\/strong><\/p>\n\n\n\n

\uc218\uba74 \ubd80\uc871\uacfc \ub9cc\uc131 \uc2a4\ud2b8\ub808\uc2a4\ub294 \ucf54\ub974\ud2f0\uc194 \uc218\uce58\ub97c \ub192\uc5ec<\/p>\n\n\n\n

\uccb4\uc9c0\ubc29 \uc800\uc7a5 \ucd09\uc9c4<\/p>\n\n\n\n

\ud558\ub8e8 \ucd5c\uc18c 6~7\uc2dc\uac04 \uc219\uba74 \ud544\uc694<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2463 NEAT(\ube44\uc6b4\ub3d9 \ud65c\ub3d9 \ub300\uc0ac\ub7c9) \uc99d\uac00<\/strong><\/p>\n\n\n\n

\uac77\uae30, \uacc4\ub2e8 \uc774\uc6a9, \uc2a4\ud2b8\ub808\uce6d \ub4f1\uc73c\ub85c \uc77c\uc0c1 \uc18d \ud65c\ub3d9\ub7c9 \uc720\uc9c0<\/p>\n\n\n\n

\ud558\ub8e8 8,000\ubcf4 \uc774\uc0c1 \uad8c\uc7a5<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2464 \uccb4\uc911\uc774 \uc544\ub2cc \u2018\uae30\ub85d\u2019\uc5d0 \uc9d1\uc911\ud558\uae30<\/strong><\/p>\n\n\n\n

\uc778\ubc14\ub514, \ud5c8\ub9ac\ub458\ub808, \uc2dd\uc0ac\uc77c\uae30 \ub4f1 \ub2e4\uc591\ud55c \uc9c0\ud45c \ud655\uc778<\/p>\n\n\n\n

\uccb4\uc911\uc5d0\ub9cc \uc9d1\ucc29\ud558\uba74 \uc870\ubc14\uc2ec\ub9cc \uc0dd\uae41\ub2c8\ub2e4<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\u2192 TIP: \uc815\uccb4\uae30\ub97c \ub9de\uc774\ud558\uba74 \u2018\ubcc0\ud654\u2019\uac00 \ud544\uc694\ud55c \uc2dc\uae30\ub77c\ub294<\/strong><\/p>\n\n\n\n

\uc2e0\ud638\ub85c \ubc1b\uc544\ub4e4\uc774\uc138\uc694.<\/p>\n\n\n\n

\ub8e8\ud2f4\uc758 \ubbf8\uc138 \uc870\uc815\uc774 \uc815\uccb4\uae30 \ud0c8\ucd9c\uc758 \uc5f4\uc1e0\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\n

“\uac10\uc815\uc801 \uc815\uccb4\uae30\ub3c4 \ud568\uaed8 \uc628\ub2e4”<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

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

\u200b<\/p>\n\n\n\n

\uc0b4\uc774 \uc548 \ube60\uc9c0\ub294 \uc2dc\uae30, \uc758\uc695\ub3c4 \ub5a8\uc5b4\uc9c0\uace0<\/p>\n\n\n\n

\uc9dc\uc99d\ub3c4 \ub298\uc5b4\ub0a9\ub2c8\ub2e4.<\/p>\n\n\n\n

\u2018\uc774\ub7ec\ub824\uace0 \uace0\uc0dd\ud588\ub098\u2019 \uc2f6\uc740 \ub9c8\uc74c\uc774 \ub4e4\uae30\ub3c4 \ud558\uc8e0.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uc774\ub7f4 \ub54c\uc77c\uc218\ub85d \uc22b\uc790\ubcf4\ub2e4 \ud589\ub3d9\uc744 \ubd10\uc57c \ud569\ub2c8\ub2e4.<\/strong>\u200b<\/strong><\/p>\n\n\n\n

\uc815\uccb4\uae30\ub294 \ub204\uad6c\uc5d0\uac8c\ub098 \uc624\uba70<\/p>\n\n\n\n

\uadf8\uac78 \uc5b4\ub5bb\uac8c \ub300\ud558\ub290\ub0d0\uac00 \ub2e4\uc74c \uacb0\uacfc\ub97c \uc88c\uc6b0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc815\uccb4\uae30\ub294 \ubab8\ubfd0\ub9cc \uc544\ub2c8\ub77c \uba58\ud0c8\uc5d0\ub3c4 \uc624\ub294 \uc2dc\uae30\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uc2dd\ub2e8\uacfc \uc6b4\ub3d9\ub9cc\ud07c \uc911\uc694\ud55c \uac8c<\/p>\n\n\n\n

\uc9c0\uc18d \uac00\ub2a5\uc131\uc5d0 \ub300\ud55c \ubbff\uc74c\uc785\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

\u200b<\/strong><\/p>\n\n\n\n

\u2192 TIP: \uc77c\ud76c\uc77c\ube44 \ub300\uc2e0 \uc77c\uad00\uc131\uc744 \ucc59\uae30\uc138\uc694.<\/p>\n\n\n\n

\uc791\ub354\ub77c\ub3c4 \uafb8\uc900\ud55c \ub8e8\ud2f4\uc774 \uacb0\uad6d \uccb4\uc911\ubcf4\ub2e4<\/p>\n\n\n\n

\ud070 \ubcc0\ud654\ub97c \ub9cc\ub4ed\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n\n\n\n

\uac10\uc815\uc758 \ud30c\ub3c4\uc5d0\ub3c4 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub294 \uac83\uc774<\/p>\n\n\n\n

\uc9c4\uc9dc \uc2e4\ub825\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\u200b<\/p>\n","protected":false},"excerpt":{"rendered":"

“\uc815\uccb4\uae30\ub294 \uc9c0\ubc29\uc774 \uc800\ud56d\ud558\ub294 \ub9c8\uc9c0\ub9c9 \ubab8\ubd80\ub9bc” \ub2e4\uc774\uc5b4\ud2b8 \ucd08\uae30\uc5d4 \uae00\ub9ac\ucf54\uac90\uacfc \uc218\ubd84\uc774 \ube60\uc9c0\uba70 \ube60\ub978 \uccb4\uc911 \uac10\uc18c\uac00 \uc77c\uc5b4\ub0a9\ub2c8\ub2e4. \u200b \ud558\uc9c0\ub9cc \uc2dc\uac04\uc774 \uc9c0\ub098\uba74 \uccb4\ub0b4 \ud56d\uc0c1\uc131\uc744 \uc9c0\ud0a4\ub824\ub294 \ubab8\uc758 \ubc29\uc5b4\uae30\uc81c\uac00 \uc791\ub3d9\ud569\ub2c8\ub2e4. \uc774\uac8c \ubc14\ub85c \uc815\uccb4\uae30\uc758 \uc2dc\uc791\uc785\ub2c8\ub2e4. \u200b \uc9c0\ubc29\uc138\ud3ec\ub294 …<\/p>\n","protected":false},"author":1,"featured_media":6286,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[135,111,113,134],"tags":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2025\/08\/Screenshot-2025-08-22-at-09.54.02.jpg?fit=693%2C693&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/posts\/6282"}],"collection":[{"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6282"}],"version-history":[{"count":1,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/posts\/6282\/revisions"}],"predecessor-version":[{"id":6287,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/posts\/6282\/revisions\/6287"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=\/wp\/v2\/media\/6286"}],"wp:attachment":[{"href":"https:\/\/thehealthtips.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thehealthtips.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}