{"id":2266,"date":"2025-08-28T11:34:43","date_gmt":"2025-08-28T02:34:43","guid":{"rendered":"https:\/\/iyujournal.co.kr\/?p=2266"},"modified":"2025-08-28T11:34:43","modified_gmt":"2025-08-28T02:34:43","slug":"%eb%8b%a8%eb%b0%b1%ec%a7%88-%ec%a2%85%eb%a5%98%ec%99%80-%ec%84%ad%ec%b7%a8","status":"publish","type":"post","link":"https:\/\/iyujournal.co.kr\/?p=2266","title":{"rendered":"\ub2e8\ubc31\uc9c8 \uc885\ub958\uc640 \uc12d\ucde8"},"content":{"rendered":"<p>\ub2e8\ubc31\uc9c8\uc740 \uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 3\ub300 \uc601\uc591\uc18c \uc911 \ud558\ub098\uc774\ub2e4. \ub2e8\uc21c\ud788 \uadfc\uc721\ubfd0 \uc544\ub2c8\ub77c \ud638\ub974\ubaac, \ud6a8\uc18c, \uba74\uc5ed\uc138\ud3ec, \ud53c\ubd80, \ubaa8\ubc1c \ub4f1 \uac70\uc758 \ubaa8\ub4e0 \uc2e0\uccb4 \uad6c\uc870\uc640 \uae30\ub2a5\uc5d0 \uad00\uc5ec\ud55c\ub2e4. \ud2b9\ud788 \uc6b4\ub3d9 \ud6c4 \uadfc\uc721 \uc190\uc0c1 \ud68c\ubcf5\uacfc \uc0c8\ub85c\uc6b4 \uadfc\uc12c\uc720 \ud569\uc131\uc744 \uc704\ud574\uc11c\ub294 \uc801\uc808\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \ud544\uc218\uc801\uc774\ub2e4. \uc6b4\ub3d9 \uc9c1\ud6c4 \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud55c \uc774\uc720\ub294 \uc6b4\ub3d9 \uc911 \uadfc\uc721\uc774 \ubbf8\uc138\ud558\uac8c \uc190\uc0c1\uc774 \ub41c\ub2e4. \ub2e8\ubc31\uc9c8\uc774 \uc7ac\uac74\uacfc \ud68c\ubcf5\uc758 \uc7ac\ub8cc\ub85c \uc0ac\uc6a9\ub418\uace0 \uc801\uc808\ud55c \ud0c0\uc774\ubc0d\uc5d0 \uc12d\ucde8 \uc2dc, \uadfc\uc721 \ud569\uc131(MPS, Muscle Protein Synthesis)\uc774 \uadf9\ub300\ud654\ub41c\ub2e4.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-2267\" src=\"http:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/08\/F-2-300x165.jpg\" alt=\"\" width=\"300\" height=\"165\" srcset=\"https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/08\/F-2-300x165.jpg 300w, https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/08\/F-2.jpg 678w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\ub2e8\ubc31\uc9c8\uc740 \uc77c\ubc18 \uc2dd\uc0ac\ub97c \ud1b5\ud574\uc11c\ub3c4 \ucda9\ubd84\ud788 \uc12d\ucde8\ud560 \uc218 \uc788\ub2e4. \ud558\uc9c0\ub9cc \ud604\uc2e4\uc801\uc73c\ub85c\ub294 \ubc14\uc05c \uc77c\uc0c1 \uc18d \uc2dd\uc0ac \ud0c0\uc774\ubc0d\uc744 \ub193\uce58\uae30 \uc27d\uace0, \uace0\ub2e8\ubc31 \uc2dd\uc0ac\ub294 \ube44\uc6a9\uacfc \uc900\ube44 \uc2dc\uac04\uc774 \ub4e4\uba70 \uc6b4\ub3d9 \uc9c1\ud6c4 \uc18c\ud654 \ubd80\ub2f4 \uc5c6\uc774 \uc12d\ucde8\ud558\uae30 \uc5b4\ub835\uae30 \ub54c\ubb38\uc5d0 \uc27d\uace0 \ube60\ub974\uac8c \ub2e8\ubc31\uc9c8\uc744 \uacf5\uae09\ud560 \uc218 \uc788\ub294 \u2018\ud504\ub85c\ud2f4 \ubcf4\ucda9\uc81c\u2019\uac00 \uc720\uc6a9\ud55c \ub300\uc548\uc774 \ub41c\ub2e4. \ud504\ub85c\ud2f4 \ud30c\uc6b0\ub354\ub294 \uc6d0\ub8cc\uc640 \uac00\uacf5 \ubc29\uc2dd\uc5d0 \ub530\ub77c \uc5ec\ub7ec \uc885\ub958\ub85c \ub098\ub258\uba70, \uac01\uac01\uc758 \ud2b9\uc131\uacfc \uc7a5\ub2e8\uc810\uc774 \uc788\ub2e4. \uc77c\ubc18 \uc2dd\uc0ac(\ub2ec\uac40, \ub2ed\uac00\uc2b4\uc0b4, \ub450\ubd80 \ub4f1)\uc640 \ubcd1\ud589\ud558\uc5ec \ubd80\uc871\ud55c \ubd80\ubd84\ub9cc \ud504\ub85c\ud2f4\uc73c\ub85c \ubcf4\ucda9\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uc728\uc801\uc774\ub2e4. \ud504\ub85c\ud2f4\uc744 \uace0\ub97c \ub54c \uccb4\ud06c\ud560 \ud3ec\uc778\ud2b8\ub85c\ub294 \ub2e8\ubc31\uc9c8 \ud568\ub7c9 (%) \u2013 \uc81c\ud488 1\ud68c \uc12d\ucde8\ub7c9 \ub300\ube44 \ub2e8\ubc31\uc9c8 \ube44\uc728 \ud655\uc778 2.\ucca8\uac00\ubb3c\/\uc124\ud0d5 \uc720\ubb34 \u2013 \ubd88\ud544\uc694\ud55c \uac10\ubbf8\ub8cc, \ud5a5\ub8cc, \ud0c4\uc218\ud654\ubb3c \uacfc\ub2e4 \uc8fc\uc758 3.\ud761\uc218 \uc18d\ub3c4\uc640 \ubaa9\uc801\uc5d0 \ub9de\ub294 \ud0c0\uc785 \uc120\ud0dd \u2013 \uc6b4\ub3d9 \uc9c1\ud6c4 vs \ucde8\uce68 \uc804 \ub4f1 4.\uac1c\uc778 \uccb4\uc9c8 \uace0\ub824 \u2013 \uc720\ub2f9\ubd88\ub0b4\uc99d\uc774\uba74 \uc2dd\ubb3c\uc131 or \uc720\ub2f9 \uc81c\uac70 \uc81c\ud488 \uad8c\uc7a5\ud55c\ub2e4.\uacb0\ub860\uc801\uc73c\ub85c \ud504\ub85c\ud2f4\uc740 \u2018\ubcf4\ucda9\uc81c\u2019\uc77c \ubfd0, \uc0b6\uc758 \uc9c8\uc744 \uc704\ud55c \ub3c4\uad6c\uc774\uba70, \ub9c8\ubc95\uc758 \uadfc\uc721 \uc81c\uc870\uae30\ub294 \uc544\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc2dd\ub2e8\uacfc \uc6b4\ub3d9\uc758 \uade0\ud615 \uc548\uc5d0\uc11c \uc601\ub9ac\ud558\uac8c \ud65c\uc6a9\ud558\uba74, \uadfc\uc721 \uc131\uc7a5, \uccb4\uc9c0\ubc29 \uac10\uc18c, \uba74\uc5ed\ub825 \uac15\ud654, \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4\uc5d0 \ud070 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4. \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub294 \uc120\ud0dd\uc774 \uc544\ub2cc \uac74\uac15\ud55c \ubab8\uc744 \uc704\ud55c \uae30\ubcf8\uae30\uc774\ub2e4. \ub2e8\ubc31\uc9c8 20~30g\uc740 \u2018\uadfc\uc721 \ub2e8\ubc31\uc9c8 \ud569\uc131(MPS)\u2019\uc744 \ucd5c\ub300\ub85c \uc790\uadf9\ud558\ub294 \uc591\uc774\ub2e4. \ud504\ub85c\ud2f4\uc740 1.\ub9db\uc758 \ub2e4\uc591\ud654\u2192 \ucd08\ucf5c\ub9bf, \ubc14\ub2d0\ub77c, \ubc14\ub098\ub098\ubfd0 \uc544\ub2c8\ub77c \uace0\uad6c\ub9c8, \ucf69\uace0\ubb3c, \uc778\uc808\ubbf8 \ub9db \ub4f1 \ub85c\uceec \uc785\ub9db \ubc18\uc601\ud55c \ud504\ub85c\ud2f4 \ucd9c\uc2dc2.\uc2a4\ub0b5 \ud615\ud0dc\uc758 \ud504\ub85c\ud2f4 \uc81c\ud488 \uc99d\uac00\u2192 \ud504\ub85c\ud2f4 \ubc14, \ud504\ub85c\ud2f4 \ucfe0\ud0a4, \ud504\ub85c\ud2f4 \uc694\uac70\ud2b8, \ud504\ub85c\ud2f4 \ucee4\ud53c \ub4f1 3.\ud074\ub9b0 \ub77c\ubca8 \uc81c\ud488 \uc120\ud638\u2192 \ubb34\ucca8\uac00, \uc800\ub2f9, \ubb34\ud569\uc131\ud5a5\ub8cc \ub4f1 \uae54\ub054\ud55c \uc131\ubd84 \uad6c\uc131\uc5d0 \ub300\ud55c \uad00\uc2ec \uc99d\uac00 4.\ucc44\uc2dd \uae30\ubc18 \uc2dd\ubb3c\uc131 \ud504\ub85c\ud2f4 \uc778\uae30\u2192 \ube44\uac74 \ud2b8\ub80c\ub4dc\uc640 \ud568\uaed8 \uc644\ub450 \ub2e8\ubc31\uc9c8, \uadc0\ub9ac, \ucf69 \uae30\ubc18 \uc81c\ud488\uc774 \ub300\uc138\ub85c \ubd80\uc0c1\ud588\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \uc774\ub807\uac8c \ub9d0\ud55c\ub2e4 \u201c\uc6b4\ub3d9\uc744 \ud558\uc9c0 \uc54a\ub354\ub77c\ub3c4, \ub178\ud654, \ud68c\ubcf5, \uccb4\uc911 \uad00\ub9ac\ub97c \uc704\ud574 \ub2e8\ubc31\uc9c8\uc740 \ubc18\ub4dc\uc2dc \uc2e0\uacbd \uc368\uc57c \ud560 \uc601\uc591\uc18c\uc785\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc81c\ub97c \ubb34\uc791\uc815 \uba40\ub9ac\ud560 \ud544\uc694\ub3c4, \ub9f9\uc2e0\ud560 \ud544\uc694\ub3c4 \uc5c6\uc2b5\ub2c8\ub2e4. \ud544\uc694\ud55c \ub9cc\ud07c, \uc815\ud655\ud558\uac8c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4.\u201d \uae40\uc724\ud76c \uc601\uc591\ud559 \ubc15\uc0ac \/ \uc2a4\ud3ec\uce20\uc601\uc591 \uc804\ubb38\uac00 \ud3c9\uc18c \uc2dd\uc0ac\uc5d0\uc11c \ub2e8\ubc31\uc9c8\uc774 \ubd80\uc871\ud558\ub2e4\uba74?\u2192 \ud504\ub85c\ud2f4 \ud30c\uc6b0\ub354\ub85c 1\uc77c 1~2\ud68c \ubcf4\ucda9\uc774 \uc88b\uc740 \ub300\uc548 \uc6b4\ub3d9 \ud6c4 \ud53c\ub85c \ud68c\ubcf5\uacfc \uadfc\uc721 \uc0dd\uc131\uc774 \ud544\uc694\ud558\ub2e4\uba74?\u2192 \uc6b4\ub3d9 30\ubd84 \ub0b4\uc5d0 \ud761\uc218 \ube60\ub978 \u2018\uc6e8\uc774 \ud504\ub85c\ud2f4\u2019 \uc12d\ucde8 \ucc44\uc2dd\uc8fc\uc758\uc790\uc774\uac70\ub098 \uc720\ub2f9 \ubbfc\uac10 \uccb4\uc9c8\uc774\ub77c\uba74?\u2192 \uc2dd\ubb3c\uc131 \ub2e8\ubc31\uc9c8 \ub610\ub294 \uc720\ub2f9 \uc81c\uac70 \uc81c\ud488 \uc120\ud0dd \ub2e4\uc774\uc5b4\ud2b8 \uc911 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \ub298\ub9ac\uace0 \uc2f6\ub2e4\uba74?\u2192 \uc800\ub2f9, \uace0\ub2e8\ubc31 \ud504\ub85c\ud2f4 \ubc14\/\uc74c\ub8cc\ub85c \uac04\uc2dd \ub300\uccb4 \uc6b0\ub9ac\uac00 \uac74\uac15\uc744 \uad00\ub9ac\ud560 \uc218 \uc788\ub294 \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \ubc29\ubc95 \uc911 \ud558\ub098\ub294, \ub9e4\uc77c \uba39\ub294 \uc74c\uc2dd\uc5d0\uc11c\ubd80\ud130 \ub0b4 \ubab8\uc774 \uc6d0\ud558\ub294 \u2018\uc601\uc591\u2019\uc744 \ucc44\uc6cc\uc8fc\ub294 \uc77c\uc774\ub2e4. \ud504\ub85c\ud2f4\uc740 \ub2e8\uc9c0 \uadfc\uc721\uc744 \uc704\ud55c \ubcf4\ucda9\uc81c\uac00 \uc544\ub2c8\ub77c, \ud604\ub300\uc778\uc758 \uc77c\uc0c1\uc744 \uc9c0\ud0f1\ud558\ub294 \uc5d0\ub108\uc9c0\uc774\uc790 \uba74\uc5ed\ub825, \ud68c\ubcf5\ub825, \ub178\ud654 \ubc29\uc9c0\uc758 \uae30\ubc18\uc774\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub2e8\ubc31\uc9c8\uc740 \uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 3\ub300 \uc601\uc591\uc18c \uc911 \ud558\ub098\uc774\ub2e4. \ub2e8\uc21c\ud788 \uadfc\uc721\ubfd0 \uc544\ub2c8\ub77c \ud638\ub974\ubaac, \ud6a8\uc18c, \uba74\uc5ed\uc138\ud3ec, \ud53c\ubd80, \ubaa8\ubc1c \ub4f1 \uac70\uc758 \ubaa8\ub4e0 \uc2e0\uccb4 \uad6c\uc870\uc640 \uae30\ub2a5\uc5d0 \uad00\uc5ec\ud55c\ub2e4. \ud2b9\ud788 \uc6b4\ub3d9 \ud6c4 \uadfc\uc721 \uc190\uc0c1 \ud68c\ubcf5\uacfc \uc0c8\ub85c\uc6b4 \uadfc\uc12c\uc720 \ud569\uc131\uc744 \uc704\ud574\uc11c\ub294 \uc801\uc808\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \ud544\uc218\uc801\uc774\ub2e4. \uc6b4\ub3d9 \uc9c1\ud6c4 \ub2e8\ubc31\uc9c8\uc774 \ud544\uc694\ud55c \uc774\uc720\ub294 \uc6b4\ub3d9 \uc911 \uadfc\uc721\uc774 \ubbf8\uc138\ud558\uac8c \uc190\uc0c1\uc774 \ub41c\ub2e4. \ub2e8\ubc31\uc9c8\uc774 \uc7ac\uac74\uacfc \ud68c\ubcf5\uc758 \uc7ac\ub8cc\ub85c \uc0ac\uc6a9\ub418\uace0 \uc801\uc808\ud55c \ud0c0\uc774\ubc0d\uc5d0 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