{"id":47132,"date":"2025-10-08T14:39:02","date_gmt":"2025-10-08T05:39:02","guid":{"rendered":"https:\/\/bodyhealfocus.newspro.kr\/?p=47132"},"modified":"2025-10-08T14:39:02","modified_gmt":"2025-10-08T05:39:02","slug":"%ec%b6%94%ec%84%9d-%ec%97%b0%ed%9c%b4-%ec%8b%9d%eb%8b%a8-%ea%b4%80%eb%a6%ac-%ed%8c%81","status":"publish","type":"post","link":"https:\/\/bodyhealfocus.newspro.kr\/?p=47132","title":{"rendered":"\ucd94\uc11d \uc5f0\ud734 \uc2dd\ub2e8 \uad00\ub9ac \ud301"},"content":{"rendered":"

\uae34 \ucd94\uc11d \uc5f0\ud734 \uc798 \ubcf4\ub0b4\uace0 \uacc4\uc2dc\uc9c0\uc694?<\/p>\n

\ucd94\uc11d \uba85\uc808\uc740 \ub9db\uc788\ub294 \uc74c\uc2dd\uc774 \ub9ce\uc9c0\ub9cc \uce7c\ub85c\ub9ac \ud3ed\ud0c4 \uc2dc\uae30\uc774\uae30\ub3c4 \ud558\uc8e0.<\/p>\n

\uc544\ub798\uc5d0 \u25b6\ufe0f \ub300\ud45c\uc801\uc778 \ucd94\uc11d \uc74c\uc2dd\ubcc4 \uce7c\ub85c\ub9ac\uc640 \u25b6\ufe0f \ud604\uba85\ud55c \uc2dd\ub2e8 \uc870\uc808 \ubc29\ubc95\uc744 \uc601\uc591\ud559\uc801\uc73c\ub85c \uc790\uc138\ud788 \uc815\ub9ac\ud574\ub4dc\ub9b4\uac8c\uc694.<\/p>\n

\ud83c\udf91 1. \ucd94\uc11d \ub300\ud45c \uc74c\uc2dd \uce7c\ub85c\ub9ac \uc815\ub9ac<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\uc74c\uc2dd\uba85<\/td>\n1\ud68c \ubd84\ub7c9 \uae30\uc900<\/td>\n\uc5f4\ub7c9(kcal)<\/td>\n\uc8fc\uc694 \uc601\uc591 \ud2b9\uc9d5<\/td>\n<\/tr>\n
\uc1a1\ud3b8 (3\uac1c)<\/td>\n\uc57d 90g<\/td>\n180~250kcal<\/td>\n\ucc39\uc300\u00b7\uae68\u00b7\uafc0 \ub4f1 \ud0c4\uc218\ud654\ubb3c+\uc9c0\ubc29<\/td>\n<\/tr>\n
\uc804 (\ub3d9\uadf8\ub791\ub561 2\uac1c)<\/td>\n\uc57d 100g<\/td>\n200~250kcal<\/td>\n\uae30\ub984\uc5d0 \ubd80\uccd0 \uc9c0\ubc29 \u2191<\/td>\n<\/tr>\n
\uae40\uce58\uc804 \/ \ubd80\ucd94\uc804 (1\uc7a5)<\/td>\n150g<\/td>\n300~400kcal<\/td>\n\ubc00\uac00\ub8e8+\uae30\ub984 \uc870\ub9ac<\/td>\n<\/tr>\n
\uc7a1\ucc44 (1\uc811\uc2dc)<\/td>\n200g<\/td>\n400~500kcal<\/td>\n\ub2f9\uba74 \uc704\uc8fc \ud0c4\uc218\ud654\ubb3c, \uac04\uc7a5\u00b7\uc124\ud0d5\u00b7\uae30\ub984 \ub9ce\uc74c<\/td>\n<\/tr>\n
\uac08\ube44\ucc1c (1\uc778\ubd84)<\/td>\n250g<\/td>\n600~700kcal<\/td>\n\ub2e8\ubc31\uc9c8+\uc9c0\ubc29+\ub2f9\ub958 \ud48d\ubd80<\/td>\n<\/tr>\n
\ub098\ubb3c\ubb34\uce68 (1\uc885\ub958 1\uc811\uc2dc)<\/td>\n100g<\/td>\n70~120kcal<\/td>\n\uc870\ub9ac \uc2dc \ucc38\uae30\ub984\/\uac04\uc7a5 \uc0ac\uc6a9<\/td>\n<\/tr>\n
\uc870\uae30\uad6c\uc774 (1\ub9c8\ub9ac)<\/td>\n100g<\/td>\n200~250kcal<\/td>\n\ub2e8\ubc31\uc9c8, \uc9c0\ubc29 \ud48d\ubd80<\/td>\n<\/tr>\n
\uc2dd\ud61c (1\ucef5)<\/td>\n200ml<\/td>\n130~170kcal<\/td>\n\ub2e8\uc21c\ub2f9\uc774 \ub192\uc74c<\/td>\n<\/tr>\n
\uc57d\uacfc (1\uac1c)<\/td>\n40g<\/td>\n200kcal \ub0b4\uc678<\/td>\n\ud280\uae40 + \uafc0\/\uc870\uccad<\/td>\n<\/tr>\n
\ud55c\uacfc (3\uac1c)<\/td>\n60g<\/td>\n200~250kcal<\/td>\n\uc124\ud0d5\u00b7\uae30\ub984 \ub9ce\uc740 \uace0\uc5f4\ub7c9 \uac04\uc2dd<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\ud83d\udd38 \ucc38\uace0:<\/p>\n

\uba85\uc808 \uc0c1\ucc28\ub9bc \ud55c \ub07c\ub9cc \ud574\ub3c4 \ud3c9\uade0 1,000~1,500kcal\uc5d0 \ub3c4\ub2ec\ud569\ub2c8\ub2e4.<\/p>\n

\uc131\uc778 \ud558\ub8e8 \uad8c\uc7a5 \uc12d\ucde8\ub7c9(\uc5ec\uc131 1800kcal, \ub0a8\uc131 2300kcal)\uc758 \uc808\ubc18 \uc774\uc0c1\uc774 \ud55c \ub07c\uc5d0 \ubab0\ub9ac\ub294 \uc148\uc774\uc5d0\uc694.<\/p>\n

\ud83c\udf71 2. \ucd94\uc11d \uae30\uac04 \uc2dd\ub2e8 \uc870\uc808 \ud575\uc2ec \uc804\ub7b5<\/p>\n

\ud83d\udca1 (1) \uba85\uc808 \uc804\ud6c4 \u201c\uc870\uc808\ud615 \ub8e8\ud2f4\u201d \ub9cc\ub4e4\uae30<\/p>\n\n\n\n\n\n\n
\uc2dc\uae30<\/td>\n\uc2dd\ub2e8 \uc870\uc808\ubc95<\/td>\n<\/tr>\n
\uba85\uc808 \uc804 2~3\uc77c<\/td>\n\uac00\ubccd\uace0 \uc800\uc5fc\uc2dd\uc73c\ub85c \uccb4\uc218\ubd84 \uc904\uc774\uae30 \u2192 \ucc44\uc18c\u00b7\ub2e8\ubc31\uc9c8 \uc911\uc2ec (\ub2ed\uac00\uc2b4\uc0b4, \ub2ec\uac40, \ub450\ubd80, \uc0dd\uc120)<\/td>\n<\/tr>\n
\uba85\uc808 \ub2f9\uc77c<\/td>\n\ud3ed\uc2dd \ubc29\uc9c0 \uc704\ud574 \uc544\uce68 \ub2e8\ubc31\uc9c8+\uc2dd\uc774\uc12c\uc720 \uc12d\ucde8 (\uc0b6\uc740 \ub2ec\uac40+\uc0ac\uacfc or \ub450\uc720+\uc0d0\ub7ec\ub4dc)<\/td>\n<\/tr>\n
\uba85\uc808 \ud6c4 2~3\uc77c<\/td>\n\ub514\ud1a1\uc2a4\uc2dd \u2014 \ub098\ud2b8\ub968 \ubc30\ucd9c \ub3c4\uc6c0 \uc8fc\ub294 \ucc44\uc18c (\uc624\uc774, \ubc30\ucd94, \ubbf8\ub098\ub9ac, \ubc14\ub098\ub098), \uc218\ubd84 \ucda9\ubd84\ud788 \uc12d\ucde8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\ud83e\udd57 (2) \uba85\uc808 \ub2f9\uc77c \uc2dd\uc0ac \uc870\uc808 \uc694\ub839<\/p>\n

    \n
  1. \uc804, \uc7a1\ucc44\ub294 \u201c\ubc18\ub9cc\u201d \ub35c\uae30\n
      \n
    • \uc804\uc740 \ud0a4\uce5c\ud0c0\uc6d4\ub85c \uae30\ub984\uae30 \uc81c\uac70 \ud6c4 \uc12d\ucde8<\/li>\n
    • \uc7a1\ucc44\ub294 \ub2f9\uba74\ubcf4\ub2e4 \ucc44\uc18c \uc704\uc8fc\ub85c \uba39\uae30<\/li>\n<\/ul>\n<\/li>\n
    • <\/li>\n
    • \uc1a1\ud3b8\uc740 2~3\uac1c\ub9cc\n
        \n
      • \uae68\uc18c\u00b7\ucf69\uc18c \uc1a1\ud3b8\uc740 \uc5f4\ub7c9\uc774 \ub192\uc73c\ubbc0\ub85c 2\uac1c\uba74 \ucda9\ubd84<\/li>\n<\/ul>\n<\/li>\n
      • <\/li>\n
      • \ub098\ubb3c\u00b7\uc0dd\uc120\u00b7\ub450\ubd80\ub85c \ub2e8\ubc31\uc9c8 \ubcf4\uc644\n
          \n
        • \uace0\uae30 \ub300\uc2e0 \uc870\uae30\uad6c\uc774, \ub450\ubd80\uc870\ub9bc, \uc2dc\uae08\uce58\ub098\ubb3c \ub4f1 \uc120\ud0dd<\/li>\n<\/ul>\n<\/li>\n
        • <\/li>\n
        • \uc2dd\ud61c\u00b7\uc57d\uacfc\u00b7\ud55c\uacfc\ub294 \u2018\ud558\ub8e8 1\ud68c \ub514\uc800\ud2b8\u2019\ub85c \uc81c\ud55c\n
            \n
          • \uac00\ub2a5\ud558\uba74 \uacfc\uc77c(\ubc30, \uc0ac\uacfc) \ub85c \ub300\uccb4<\/li>\n<\/ul>\n<\/li>\n
          • <\/li>\n
          • \uc74c\uc8fc \uc2dc\n
              \n
            • \uc18c\uc8fc 1\uc794(50ml)=\uc57d 70kcal, \ub9c9\uac78\ub9ac 1\ucef5(200ml)=150kcal<\/li>\n
            • \uc548\uc8fc\ub294 \uae30\ub984\uc9c4 \uc804 \ub300\uc2e0 \ub450\ubd80, \ucc44\uc18c\uc804, \uc0dd\uc120 \uc911\uc2ec<\/li>\n<\/ul>\n<\/li>\n
            • <\/li>\n<\/ol>\n

              \ud83d\udeb6\u200d\u2640\ufe0f (3) \ud65c\ub3d9\ub7c9 \uad00\ub9ac<\/p>\n

                \n
              • \uba85\uc808\uc740 \ube44\ud65c\ub3d9 \uc2dc\uac04 \u2191\ub85c \uccb4\uc911\uc774 \uc27d\uac8c \ub298\uc5b4\uc694.<\/li>\n
              • \uc2dd\uc0ac \ud6c4 20~30\ubd84 \uc0b0\ucc45\ub9cc \ud574\ub3c4 \ud608\ub2f9 \uae09\uc0c1\uc2b9\uc744 \ub9c9\uace0 \uc18c\ud654\uc5d0 \ub3c4\uc6c0.<\/li>\n
              • \uccad\uc18c, \uc7a5\ubcf4\uae30, \uc81c\uc0ac \uc900\ube44 \ub4f1\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc73c\ub85c \uc0dd\uac01\ud558\uace0 \uc801\uadf9\uc801\uc73c\ub85c \uc6c0\uc9c1\uc774\uc138\uc694.<\/li>\n<\/ul>\n

                \ud83d\udcc5 (4) \uba85\uc808 \ud6c4 \ud68c\ubcf5 \uc2dd\ub2e8 \uc608\uc2dc (2\uc77c)<\/p>\n\n\n\n\n\n\n\n
                \uc2dd\uc0ac<\/td>\n\ub0b4\uc6a9<\/td>\n\ube44\uace0<\/td>\n<\/tr>\n
                \uc544\uce68<\/td>\n\ud604\ubbf8\ubc25 1\/2\uacf5\uae30 + \ub2ec\uac40 1\uac1c + \ubbf8\uc5ed\uad6d + \uae40\uce58<\/td>\n\uc5fc\ubd84\u2193, \ub2e8\ubc31\uc9c8\u2191<\/td>\n<\/tr>\n
                \uc810\uc2ec<\/td>\n\ub2ed\uac00\uc2b4\uc0b4 \uc0d0\ub7ec\ub4dc + \uace0\uad6c\ub9c8 1\uac1c + \ub450\uc720<\/td>\n\ud3ec\ub9cc\uac10 \uc720\uc9c0<\/td>\n<\/tr>\n
                \uac04\uc2dd<\/td>\n\ubc29\uc6b8\ud1a0\ub9c8\ud1a0, \ube14\ub799\ucee4\ud53c or \ub179\ucc28<\/td>\n\uc218\ubd84\ubcf4\ucda9<\/td>\n<\/tr>\n
                \uc800\ub141<\/td>\n\uc57c\ucc44\uc8fd or \ub41c\uc7a5\uad6d + \uc624\uc774\ubb34\uce68 + \ub450\ubd80<\/td>\n\uc704\ubd80\ub2f4\u2193, \ub098\ud2b8\ub968 \ubc30\ucd9c\u2191<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                \u2696\ufe0f \uc694\uc57d \u2013 \uba85\uc808 \uc2dd\ub2e8 \uad00\ub9ac 3\uc904 \uc815\ub9ac<\/p>\n

                  \n
                1. \uae30\ub984\uae30\u00b7\ub2f9\ubd84 \ub9ce\uc740 \uc74c\uc2dd\uc740 \ubc18\ub9cc, \ucc44\uc18c\uc640 \ub2e8\ubc31\uc9c8\uc740 \ub450 \ubc30\ub85c!<\/li>\n
                2. \uc2dd\uc0ac \uc18d\ub3c4 \ub290\ub9ac\uac8c, \uc2dd\uc804 \ubb3c \ud55c \ucef5 \ud544\uc218.<\/li>\n
                3. \uba85\uc808 \ud6c4 2~3\uc77c\uc740 \uc5fc\ubd84 \uc904\uc774\uace0 \ubb3c \ub9ce\uc774 \ub9c8\uc2dc\uae30.<\/li>\n<\/ol>\n

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

                  \uae34 \ucd94\uc11d \uc5f0\ud734 \uc798 \ubcf4\ub0b4\uace0 \uacc4\uc2dc\uc9c0\uc694? \ucd94\uc11d \uba85\uc808\uc740 \ub9db\uc788\ub294 \uc74c\uc2dd\uc774 \ub9ce\uc9c0\ub9cc \uce7c\ub85c\ub9ac \ud3ed\ud0c4 \uc2dc\uae30\uc774\uae30\ub3c4 \ud558\uc8e0. \uc544\ub798\uc5d0 \u25b6\ufe0f \ub300\ud45c\uc801\uc778 \ucd94\uc11d \uc74c\uc2dd\ubcc4 \uce7c\ub85c\ub9ac\uc640 \u25b6\ufe0f \ud604\uba85\ud55c \uc2dd\ub2e8 \uc870\uc808 \ubc29\ubc95\uc744 \uc601\uc591\ud559\uc801\uc73c\ub85c \uc790\uc138\ud788 \uc815\ub9ac\ud574\ub4dc\ub9b4\uac8c\uc694. \ud83c\udf91 1. \ucd94\uc11d \ub300\ud45c \uc74c\uc2dd \uce7c\ub85c\ub9ac \uc815\ub9ac \uc74c\uc2dd\uba85 1\ud68c \ubd84\ub7c9 \uae30\uc900 \uc5f4\ub7c9(kcal) \uc8fc\uc694 \uc601\uc591 \ud2b9\uc9d5 \uc1a1\ud3b8 (3\uac1c) \uc57d 90g 180~250kcal \ucc39\uc300\u00b7\uae68\u00b7\uafc0 \ub4f1 \ud0c4\uc218\ud654\ubb3c+\uc9c0\ubc29 \uc804 (\ub3d9\uadf8\ub791\ub561 2\uac1c) […]<\/p>\n","protected":false},"author":106,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-47132","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/47132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=\/wp\/v2\/users\/106"}],"replies":[{"embeddable":true,"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=47132"}],"version-history":[{"count":1,"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/47132\/revisions"}],"predecessor-version":[{"id":47133,"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/47132\/revisions\/47133"}],"wp:attachment":[{"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=47132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=47132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodyhealfocus.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=47132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}