{"id":1689,"date":"2025-11-07T15:47:54","date_gmt":"2025-11-07T06:47:54","guid":{"rendered":"https:\/\/bodyholicjnews.co.kr\/?p=1689"},"modified":"2025-11-07T22:49:39","modified_gmt":"2025-11-07T13:49:39","slug":"%ed%98%88%eb%8b%b9%ea%b4%80%eb%a6%ac%ec%9d%98-%ea%b2%bd%ea%b3%84%ec%84%a0-%ec%9a%b4%eb%8f%99%eb%b3%b4%eb%8b%a4-%eb%a8%bc%ec%a0%80-%ec%b1%99%ea%b2%a8%ec%95%bc-%ed%95%a0-%ec%9d%b8","status":"publish","type":"post","link":"https:\/\/bodyholicjnews.co.kr\/?p=1689","title":{"rendered":"\ud608\ub2f9\uad00\ub9ac\uc758 \uacbd\uacc4\uc120 \u2014 \uc6b4\ub3d9\ubcf4\ub2e4 \uba3c\uc800 \ucc59\uaca8\uc57c \ud560 \u2018\uc778\uc290\ub9b0 \ub9ac\ub4ec\u2019"},"content":{"rendered":"

\u201c\ud558\ub8e8 \uc885\uc77c \ud53c\uace4\ud558\uace0, \uc624\ud6c4\ub9cc \ub418\uba74 \uba38\ub9ac\uac00 \uba4d\ud558\ub2e4.\u201d
\ub9ce\uc740 \uc774\ub4e4\uc774 \uc774\ub7f0 \ub9d0\uc744 \uc2b5\uad00\ucc98\ub7fc \ud55c\ub2e4.
\ub300\ubd80\ubd84\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub098 \uc218\uba74 \ubd80\uc871 \ud0d3\uc774\ub77c \uc5ec\uae30\uc9c0\ub9cc, \uc2e4\uc81c\ub85c\ub294 \ud608\ub2f9 \ub9ac\ub4ec\uc758 \ubd88\uc548\uc815<\/strong>\uc774 \uc6d0\uc778\uc778 \uacbd\uc6b0\uac00 \ub9ce\ub2e4.<\/p>\n

\ud608\ub2f9\uc740 \uc6b0\ub9ac \ubab8\uc758 \u2018\uc5d0\ub108\uc9c0 \uc9c0\ub3c4\u2019\ub2e4.
\ub192\uc544\ub3c4 \ubb38\uc81c, \ub0ae\uc544\ub3c4 \ubb38\uc81c\ub2e4.
\uadf8\ub7f0\ub370 \uc774 \ubbf8\uc138\ud55c \uade0\ud615\uc774 \ubb34\ub108\uc9c0\uba74, \uc6b0\ub9ac\ub294 \uc27d\uac8c \uc608\ubbfc\ud574\uc9c0\uace0 \uc9d1\uc911\ub825\uc744 \uc783\ub294\ub2e4.
\ucd5c\uadfc \uac74\uac15 \ud2b8\ub80c\ub4dc\uc758 \uc911\uc2ec\uc5d0\ub294 \uc6b4\ub3d9\ubcf4\ub2e4 \uba3c\uc800 \u2018\ud608\ub2f9\uc758 \ub9ac\ub4ec\uc744 \ub2e4\uc2a4\ub9ac\ub294 \ubc95\u2019\uc774 \uc788\ub2e4.<\/p>\n

\n

\ud83c\udf5e \u201c\ub2f9\uc774 \uc544\ub2c8\ub77c, \ub9ac\ub4ec\uc774 \ubb38\uc81c\ub2e4\u201d<\/h3>\n

\uc694\uc998\uc740 \ub2e4\uc774\uc5b4\ud2b8\ubcf4\ub2e4 \ud608\ub2f9 \uad00\ub9ac<\/strong>\uac00 \ub354 \ub728\uac70\uc6b4 \ud0a4\uc6cc\ub4dc\ub2e4.
\uac80\uc0c9 \ud2b8\ub80c\ub4dc\uc5d0\uc11c\ub3c4 \u2018\uc2dd\ud6c4 \ud608\ub2f9\u2019, \u2018\uc778\uc290\ub9b0 \uc800\ud56d\uc131\u2019, \u2018\uacf5\ubcf5\ud608\ub2f9 \uc815\uc0c1\uc218\uce58\u2019 \uac19\uc740 \ub2e8\uc5b4\ub4e4\uc774 \uafb8\uc900\ud788 \uc0c1\uc704\uad8c\uc744 \ucc28\uc9c0\ud558\uace0 \uc788\ub2e4.
\uc774\ub294 \ub2e8\uc21c\ud788 \uc9c8\ubcd1 \uc608\ubc29\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c, \uc0dd\ud65c \ucee8\ub514\uc158\uc744 \uc870\uc808\ud558\ub294 \uae30\uc220<\/strong>\ub85c \ud655\uc7a5\ub418\uace0 \uc788\ub2e4.<\/p>\n

\u2018\ud608\ub2f9 \uc2a4\ud30c\uc774\ud06c(blood sugar spike)\u2019\ub77c\ub294 \uc6a9\uc5b4\ub97c \ub4e4\uc5b4\ubcf8 \uc801 \uc788\uc744 \uac83\uc774\ub2e4.
\uc2dd\uc0ac \ud6c4 \ud608\ub2f9\uc774 \uae09\uc0c1\uc2b9\ud588\ub2e4\uac00 \uae09\uaca9\ud788 \ub5a8\uc5b4\uc9c0\ub294 \ud604\uc0c1\uc774\ub2e4.
\uc774 \uae09\uaca9\ud55c \uc624\ub974\ub0b4\ub9bc\uc774 \ubc18\ubcf5\ub418\uba74, \uc6b0\ub9ac \ubab8\uc740 \ub864\ub7ec\ucf54\uc2a4\ud130\ub97c \ud0c4 \uac83\ucc98\ub7fc \ud53c\ub85c\ud574\uc9c4\ub2e4.
\uadf8 \ud53c\ub85c\uac10\uc774 \ubc14\ub85c \uc624\ud6c4\uc758 \uc878\ub9bc, \uc2dd\ud6c4 \ubb34\uae30\ub825, \ud3ed\uc2dd\uc758 \uc6d0\uc778\uc774 \ub41c\ub2e4.<\/p>\n

\uc11c\uc6b8\uc758 \ud55c \ub0b4\uacfc \uc804\ubb38\uc758\ub294 \uc774\ub807\uac8c \uc124\uba85\ud55c\ub2e4.<\/p>\n

\n

\u201c\uc694\uc998 \uac74\uac15\uac80\uc9c4\uc5d0\uc11c \ub2f9\ub1e8 \uc804\ub2e8\uacc4 \uc9c4\ub2e8\uc744 \ubc1b\ub294 20~30\ub300\uac00 \ub298\uace0 \uc788\uc2b5\ub2c8\ub2e4.
\ub300\ubd80\ubd84\uc740 \uccb4\uc911\uc774 \uc815\uc0c1\uc774\uc9c0\ub9cc, \uc778\uc290\ub9b0 \uac10\uc218\uc131\uc774 \ub5a8\uc5b4\uc9c4 \uc0c1\ud0dc\uc608\uc694.
\ud608\ub2f9\uc740 \uc22b\uc790\uac00 \uc544\ub2c8\ub77c \ub9ac\ub4ec\uc758 \ubb38\uc81c\uc785\ub2c8\ub2e4.\u201d<\/p>\n<\/blockquote>\n

\uc989, \ud608\ub2f9\uc740 \uc74c\uc2dd\ubcf4\ub2e4 \uc0dd\ud65c \ub9ac\ub4ec\uc758 \uc601\ud5a5\uc744 \ub354 \ub9ce\uc774 \ubc1b\ub294\ub2e4.<\/strong><\/p>\n

\n

\ud83e\udde0 \uc778\uc290\ub9b0 \ub9ac\ub4ec\uc774\ub780 \ubb34\uc5c7\uc778\uac00<\/h3>\n

\uc6b0\ub9ac \ubab8\uc5d0\ub294 \uc2dc\uacc4\uac00 \uc788\ub2e4.
\ud558\ub8e8 \ub3d9\uc548 \uc77c\uc815\ud55c \ub9ac\ub4ec\uc5d0 \ub530\ub77c \ud638\ub974\ubaac\uc774 \ubd84\ube44\ub418\uace0, \uc18c\ud654 \ud6a8\uc18c\uac00 \uc791\ub3d9\ud55c\ub2e4.
\uc544\uce68\uc5d4 \ucf54\ub974\ud2f0\uc194\uc774 \uc62c\ub77c \uc5d0\ub108\uc9c0\ub97c \uae68\uc6b0\uace0, \uc810\uc2ec\uc5d4 \uc778\uc290\ub9b0\uc774 \uac00\uc7a5 \ud6a8\uc728\uc801\uc73c\ub85c \uc791\ub3d9\ud55c\ub2e4.
\ud558\uc9c0\ub9cc \uc774 \ub9ac\ub4ec\uc774 \uae68\uc9c0\uba74, \uc544\ubb34\ub9ac \uc2dd\ub2e8\uc744 \uad00\ub9ac\ud574\ub3c4 \ud608\ub2f9\uc774 \uc548\uc815\ub418\uc9c0 \uc54a\ub294\ub2e4.<\/p>\n

\ubc24\ub2a6\uac8c \uba39\ub294 \uac04\uc2dd\uc774 \uc720\ub3c5 \ubab8\uc5d0 \ub0a8\ub294 \uc774\uc720\ub3c4 \uc5ec\uae30\uc5d0 \uc788\ub2e4.
\uc57c\uac04\uc5d0\ub294 \uc778\uc290\ub9b0 \ubd84\ube44\uac00 \uc904\uc5b4\ub4e4\uae30 \ub54c\ubb38\uc5d0, \uac19\uc740 \uc591\uc758 \uc74c\uc2dd\uc774\ub77c\ub3c4 \ud608\ub2f9 \uc0c1\uc2b9 \ud3ed\uc774 \ucee4\uc9c4\ub2e4.
\uacb0\uad6d \u2018\uc5b8\uc81c \uba39\ub290\ub0d0\u2019\uac00 \u2018\ubb34\uc5c7\uc744 \uba39\ub290\ub0d0\u2019\ubcf4\ub2e4 \uc911\uc694\ud574\uc9c0\ub294 \uc774\uc720\ub2e4.<\/p>\n

\n

\ud83e\udd57 \u2018\uac74\uac15\uc2dd\u2019\ubcf4\ub2e4 \u2018\ud0c0\uc774\ubc0d\uc2dd\u2019<\/h3>\n

\uc694\uc998 \uc2dd\uc774\uc694\ubc95 \ud2b8\ub80c\ub4dc\uc758 \ud0a4\uc6cc\ub4dc\ub294 **\u2018\ud0c0\uc784 \ub274\ud2b8\ub9ac\uc158(time nutrition)\u2019**\uc774\ub2e4.
\uc989, \uc2dd\uc0ac\uc758 \uc2dc\uac04\uacfc \uc21c\uc11c\ub97c \uc870\uc808\ud574 \ud608\ub2f9\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \uc2b5\uad00<\/strong>\uc774\ub2e4.<\/p>\n

\ub300\ud45c\uc801\uc778 \ubc29\ubc95\uc774 \u2018\uc2dd\uc0ac \uc21c\uc11c \ub8e8\ud2f4\u2019\uc774\ub2e4.
\ub2e8\ubc31\uc9c8\uacfc \uc2dd\uc774\uc12c\uc720 \u2192 \ud0c4\uc218\ud654\ubb3c \uc21c\uc73c\ub85c \uba39\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \ud608\ub2f9 \uc0c1\uc2b9 \uc18d\ub3c4\ub97c \uc644\ud654\uc2dc\ud0ac \uc218 \uc788\ub2e4.
\ub610\ud55c, \uc2dd\uc0ac \uc2dc\uc791 \uc804 \ubb3c \ud55c \ucef5\uc744 \ub9c8\uc2dc\uac70\ub098, \uc2dd\uc0ac \uc911 \ucc9c\ucc9c\ud788 \uc539\ub294 \ud589\ub3d9\ub9cc\uc73c\ub85c\ub3c4 \uc778\uc290\ub9b0 \ubc18\uc751\uc774 \ub2ec\ub77c\uc9c4\ub2e4.<\/p>\n

\uc601\uc591\ud559\uc790\ub4e4\uc740 \ub9d0\ud55c\ub2e4.<\/p>\n

\n

\u201c\ud608\ub2f9 \uad00\ub9ac\ub294 \uc74c\uc2dd\uc758 \uc9c8\uc774 \uc544\ub2c8\ub77c \ub9ac\ub4ec\uc758 \ubb38\uc81c\uc785\ub2c8\ub2e4.
20\ubd84 \uc77c\ucc0d \uba39\uace0, 20\ubc88 \ub354 \uc539\ub294 \uac83\uc774 \uc57d\ubcf4\ub2e4 \uac15\ub825\ud55c \uc870\uc808\ubc95\uc774 \ub420 \uc218 \uc788\uc5b4\uc694.\u201d<\/p>\n<\/blockquote>\n

\n

\ud83d\udeb6 \uc6b4\ub3d9\ubcf4\ub2e4 \uba3c\uc800 \ud574\uc57c \ud560 \uc77c<\/h3>\n

\uc6b4\ub3d9\uc740 \ubd84\uba85 \ud608\ub2f9 \uc870\uc808\uc5d0 \uc88b\ub2e4.
\ud558\uc9c0\ub9cc \ub9ce\uc740 \uc0ac\ub78c\uc774 \u2018\uc6b4\ub3d9\ub9cc \ud558\uba74 \ud574\uacb0\ub41c\ub2e4\u2019\uace0 \ucc29\uac01\ud55c\ub2e4.
\ud608\ub2f9 \ub9ac\ub4ec\uc774 \uae68\uc9c4 \uc0c1\ud0dc\uc5d0\uc11c \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \ud558\uba74 \uc624\ud788\ub824 \ud53c\ub85c \ubb3c\uc9c8\uc774 \uc313\uc778\ub2e4.<\/p>\n

\uc6b4\ub3d9\ubcf4\ub2e4 \uba3c\uc800 \ud574\uc57c \ud560 \uac74, \ubab8\uc758 \ub2f9 \ub9ac\ub4ec\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \uc77c\uc0c1 \ub8e8\ud2f4<\/strong>\uc774\ub2e4.
1\ufe0f\u20e3 \uc2dd\uc0ac \ud6c4 10\ubd84 \uac00\ubcbc\uc6b4 \uac77\uae30
2\ufe0f\u20e3 \ud558\ub8e8 \uc911 \uc77c\uc815\ud55c \uc2dd\uc0ac \uac04\uaca9 \uc720\uc9c0
3\ufe0f\u20e3 \uacf5\ubcf5\uc774 \ub108\ubb34 \uae38\uc9c0 \uc54a\uac8c \uad00\ub9ac
4\ufe0f\u20e3 \uc218\uba74 \uc2dc\uac04 \uace0\uc815<\/p>\n

\uc774 4\uac00\uc9c0\ub9cc \uc2e4\ucc9c\ud574\ub3c4 \ud608\ub2f9\uc740 \uc77c\uc815\ud558\uac8c \uc720\uc9c0\ub41c\ub2e4.
\ubab8\uc774 \u2018\ub2e4\uc74c \uc5d0\ub108\uc9c0 \uacf5\uae09\u2019\uc744 \uc608\uce21\ud560 \uc218 \uc788\uac8c \ub418\uba74, \uc778\uc290\ub9b0\uc774 \uade0\ud615\uc744 \uc7a1\uae30 \ub54c\ubb38\uc774\ub2e4.<\/p>\n

\n

\ud83e\uddec \uc804\ubb38\uac00\uac00 \ub9d0\ud558\ub294 \u2018\uacbd\uacc4\uc120 \uad00\ub9ac\u2019<\/h3>\n

\ub2f9\ub1e8\ub294 \uc5b4\ub290 \ub0a0 \uac11\uc790\uae30 \uc0dd\uae30\uc9c0 \uc54a\ub294\ub2e4.
\uadf8\ubcf4\ub2e4 \ud6e8\uc52c \uc774\uc804, **\u2018\uacbd\uacc4\uc120 \uc0c1\ud0dc\u2019**\uac00 \uae38\uac8c \uc774\uc5b4\uc9c4\ub2e4.
\uadf8 \uc0c1\ud0dc\ub97c \ubb34\uc2ec\ud788 \ub118\uae38\uc218\ub85d \ubab8\uc740 \u2018\ub2f9\uc744 \ubc84\ud2f0\ub294 \ubc95\u2019\uc744 \uc78a\ub294\ub2e4.<\/p>\n

\ub0b4\ubd84\ube44\ub0b4\uacfc \uc804\ubb38\uc758 \ucd5c\ud61c\ub9bc \ubc15\uc0ac\ub294 \uc774\ub807\uac8c \ub9d0\ud55c\ub2e4.<\/p>\n

\n

\u201c\ud608\ub2f9\uc744 \uc7ac\ubcf4\uba74 \uc815\uc0c1\uc774\uc9c0\ub9cc \ud53c\ub85c\uac10\uc774 \uc2ec\ud55c \uacbd\uc6b0, \uc774\ubbf8 \uc778\uc290\ub9b0 \uc800\ud56d\uc131\uc774 \uc2dc\uc791\ub41c \uac81\ub2c8\ub2e4.
\ud608\ub2f9 \uc218\uce58\ubcf4\ub2e4 \ub354 \uc911\uc694\ud55c \uac74 \ud558\ub8e8\uc758 \uae30\ubcf5\uc774 \uc5bc\ub9c8\ub098 \uc2ec\ud55c\uac00<\/strong>\uc608\uc694.\u201d<\/p>\n<\/blockquote>\n

\uacb0\uad6d \uc22b\uc790\uac00 \uc544\ub2c8\ub77c \ud328\ud134\uc774\ub2e4.
\uc6b0\ub9ac \ubab8\uc758 \ub9ac\ub4ec\uc744 \uc77c\uc815\ud558\uac8c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc624\ub798\uac00\ub294 \uac74\uac15\uad00\ub9ac\ub2e4.<\/p>\n

\n

\ud83c\udf3f \ub8e8\ud2f4\uc774 \uc57d\uc774 \ub41c\ub2e4<\/h3>\n

\ud608\ub2f9 \ub9ac\ub4ec\uc744 \uc9c0\ud0a4\ub294 \uac74 \uac70\ucc3d\ud558\uc9c0 \uc54a\ub2e4.
\ub9e4\uc77c \uac19\uc740 \uc2dc\uac04\uc5d0 \uc77c\uc5b4\ub098\uace0, \uc77c\uc815\ud55c \uac04\uaca9\uc73c\ub85c \uc2dd\uc0ac\ud558\uace0, \uc7a0\ub4e4\uae30 \uc804 \ub2f9\ubd84 \uc12d\ucde8\ub97c \uc904\uc774\ub294 \uc77c.
\uadf8 \ub2e8\uc21c\ud55c \ubc18\ubcf5\uc774 \uacb0\uad6d \uc778\uc290\ub9b0\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \ucd5c\uace0\uc758 \ucc98\ubc29\uc774\ub2e4.<\/p>\n

\ud83d\udca1 \uc2e4\ucc9c \ub8e8\ud2f4<\/p>\n

    \n
  • \n

    \uc544\uce68 7~9\uc2dc \uc0ac\uc774 \uac00\ubcbc\uc6b4 \uc2dd\uc0ac<\/p>\n<\/li>\n

  • \n

    \uc810\uc2ec\uc740 4~5\uc2dc\uac04 \ub4a4, \ub2a6\uc5b4\ub3c4 \uc624\ud6c4 1\uc2dc \uc804\ud6c4<\/p>\n<\/li>\n

  • \n

    \uc800\ub141\uc740 \uc218\uba74 3\uc2dc\uac04 \uc804, \uac04\uc2dd\uc740 2\uc2dc\uac04 \uc804\uae4c\uc9c0<\/p>\n<\/li>\n

  • \n

    \ud558\ub8e8 \ud55c \ubc88 \uc2dd\uc0ac \ud6c4 \uc0b0\ucc45<\/p>\n<\/li>\n

  • \n

    \ubb3c 1.5L \uc774\uc0c1 \uc12d\ucde8<\/p>\n<\/li>\n<\/ul>\n

    \ubab8\uc740 \uc608\uce21 \uac00\ub2a5\ud55c \ub9ac\ub4ec\uc744 \uc88b\uc544\ud55c\ub2e4.
    \ub9ac\ub4ec\uc774 \uc548\uc815\ub418\uba74, \uc778\uc290\ub9b0\uc740 \uc870\uc6a9\ud788 \uc77c\ud55c\ub2e4.
    \uadf8 \uacb0\uacfc \uc6b0\ub9ac\ub294 \ub35c \ud53c\uace4\ud558\uace0, \ub35c \uc608\ubbfc\ud558\uba70, \ub354 \uc9d1\uc911\ub825 \uc788\ub294 \ud558\ub8e8\ub97c \ubcf4\ub0b4\uac8c \ub41c\ub2e4.<\/p>\n

    \n

    \ud83e\ude75 \ud608\ub2f9\uc744 \u2018\uad00\ub9ac\u2019\uac00 \uc544\ub2cc \u2018\ub300\ud654\u2019\ub85c<\/h3>\n

    \ud608\ub2f9\uc744 \uad00\ub9ac\ud55c\ub2e4\ub294 \ub9d0\uc5d4 \uc660\uc9c0 \uc758\ubb34\uac10\uc774 \ub290\uaef4\uc9c4\ub2e4.
    \ud558\uc9c0\ub9cc \uc0ac\uc2e4 \ud608\ub2f9\uc740 \uc6b0\ub9ac \ubab8\uc774 \ubcf4\ub0b4\ub294 \ub300\ud654 \uc2e0\ud638<\/strong>\ub2e4.
    \u201c\uc9c0\uae08\uc740 \uc5d0\ub108\uc9c0\uac00 \ubd80\uc871\ud574\uc694\u201d, \u201c\ub108\ubb34 \uae09\ud574\uc694\u201d, \u201c\uc870\uae08\ub9cc \uc26c\uc5b4\uc694.\u201d
    \uc774 \uc2e0\ud638\ub97c \ubb34\uc2dc\ud558\uc9c0 \uc54a\uace0 \ub4e4\uc744 \ub54c, \ubab8\uc740 \uc2a4\uc2a4\ub85c \uc870\uc808 \ub2a5\ub825\uc744 \ud68c\ubcf5\ud55c\ub2e4.<\/p>\n

    \ud608\ub2f9\uc758 \uacbd\uacc4\uc120 \uc704\uc5d0 \uc120 \uc0ac\ub78c\ub4e4\uc740 \uc22b\uc790\ub97c \ub450\ub824\uc6cc\ud558\uc9c0 \uc54a\ub294\ub2e4.
    \uadf8\ub4e4\uc740 \uc774\ubbf8 \uc548\ub2e4.
    \uac74\uac15\uc740 \uc644\ubcbd\ud55c \uc218\uce58\uac00 \uc544\ub2c8\ub77c, \ud750\ub984\uc744 \uc77d\ub294 \uac10\uac01<\/strong>\uc774\ub77c\ub294 \uac83\uc744.<\/p>\n","protected":false},"excerpt":{"rendered":"

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