{"id":2289,"date":"2025-09-15T12:45:42","date_gmt":"2025-09-15T03:45:42","guid":{"rendered":"https:\/\/iyujournal.co.kr\/?p=2289"},"modified":"2025-09-15T12:45:42","modified_gmt":"2025-09-15T03:45:42","slug":"%ed%83%84%ec%88%98%ed%99%94%eb%ac%bc-%eb%8b%a8%eb%b0%b1%ec%a7%88-%ec%a7%80%eb%b0%a9-%ec%9a%94%ec%86%8c","status":"publish","type":"post","link":"https:\/\/iyujournal.co.kr\/?p=2289","title":{"rendered":"\ud0c4\uc218\ud654\ubb3c, \ub2e8\ubc31\uc9c8, \uc9c0\ubc29 \uc694\uc18c"},"content":{"rendered":"<div>\uc6b0\ub9ac\uac00 \uc12d\ucde8\ud558\ub294 \ubaa8\ub4e0 \uc74c\uc2dd\uc740 \ud06c\uac8c \ud0c4\uc218\ud654\ubb3c(Carbohydrate), \ub2e8\ubc31\uc9c8(Protein), \uc9c0\ubc29(Fat) \uc138 \uac00\uc9c0\ub85c \ub098\ub258\ub294\ub370, \uc774\ub97c \ud754\ud788 3\ub300 \uc601\uc591\uc18c\ub77c\uace0 \ud55c\ub2e4. \uc774 3\uac00\uc9c0 \uc601\uc591\uc18c\ub294 \ub2e8\uc21c\ud788 \uce7c\ub85c\ub9ac\ub97c \uc81c\uacf5\ud558\ub294 \uc5ed\ud560\uc744 \ub118\uc5b4\uc11c, \uc6b0\ub9ac \ubab8\uc758 \uae30\ub2a5 \uc720\uc9c0\u00b7\uc131\uc7a5\u00b7\ud65c\ub3d9\uc5d0 \uac01\uac01 \ub2e4\ub978 \ubc29\uc2dd\uc73c\ub85c \uae30\uc5ec\ud55c\ub2e4. \ub530\ub77c\uc11c \uac74\uac15\uc744 \uc704\ud574\uc11c\ub294 \uc774 \uc138 \uac00\uc9c0\uac00 \uc801\uc808\ud55c \ube44\uc728\ub85c \uc12d\ucde8\ub418\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uac01 \uc601\uc591\uc18c\uc758 \uc5ed\ud560\ub85c\ub294 \uc6b0\uc120 \ud0c4\uc218\ud654\ubb3c (Carbohydrate)\uc774 \uc788\ub2e4.<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2292\" src=\"http:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/09\/\uc8fc\uc11d-2025-09-15-124450-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/09\/\uc8fc\uc11d-2025-09-15-124450-300x199.jpg 300w, https:\/\/iyujournal.co.kr\/wp-content\/uploads\/sites\/715\/2025\/09\/\uc8fc\uc11d-2025-09-15-124450.jpg 495w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\u00a0 \uc8fc\ub41c \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c, \ub1cc\uc640 \uc2e0\uacbd\uc138\ud3ec\ub294 \uc0ac\uc2e4\uc0c1 \ud3ec\ub3c4\ub2f9\uc744 \uc8fc \uc5d0\ub108\uc9c0\ub85c \uc0ac\uc6a9\ud55c\ub2e4. \ubd80\uc871\ud558\uba74 \uc27d\uac8c \ud53c\ub85c\ud574\uc9c0\uace0, \uc9d1\uc911\ub825\uc774 \ub5a8\uc5b4\uc9c0\uba70, \uc6b4\ub3d9 \ub2a5\ub825\uc774 \uc800\ud558\ub41c\ub2e4. \ubc18\ub300\ub85c \uacfc\uc789 \uc12d\ucde8 \uc2dc \ub0a8\ub294 \uc5d0\ub108\uc9c0\ub294 \uc9c0\ubc29\uc73c\ub85c \uc800\uc7a5\ub418\uc5b4 \uccb4\uc9c0\ubc29 \uc99d\uac00\uc758 \uc6d0\uc778\uc774 \ub41c\ub2e4. \ub2e8\ubc31\uc9c8 (Protein)\uc740 \uadfc\uc721, \ud53c\ubd80, \uba38\ub9ac\uce74\ub77d, \ud638\ub974\ubaac, \ud6a8\uc18c \ub4f1 \uc6b0\ub9ac \ubab8\uc758 \uad6c\uc870\ubb3c\uacfc \uae30\ub2a5\ubb3c\uc9c8\uc744 \ub9cc\ub4dc\ub294 \uae30\ubcf8 \uc7ac\ub8cc\uc774\ub2e4. \ud2b9\ud788 \uadfc\uc721 \ud68c\ubcf5\uacfc \uc131\uc7a5, \uba74\uc5ed\ub825 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc774\ub2e4. \ubd80\uc871\ud558\uba74 \uadfc\uc721 \uc190\uc2e4, \uba74\uc5ed \uc800\ud558, \ud53c\ubd80\u00b7\uba38\ub9ac\uce74\ub77d \uc190\uc0c1 \ub4f1\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub2e4. \uc9c0\ubc29 (Fat)\uc740 \uace0\ubc00\ub3c4\uc758 \uc5d0\ub108\uc9c0 \uc800\uc7a5\uc6d0(1g\ub2f9 9kcal)\uc73c\ub85c \uc138\ud3ec\ub9c9\uc744 \uad6c\uc131\ud558\uace0, \ud638\ub974\ubaac \ud569\uc131, \uccb4\uc628 \uc720\uc9c0, \uc9c0\uc6a9\uc131 \ube44\ud0c0\ubbfc(A, D, E, K) \ud761\uc218\uc5d0 \ud544\uc694\ud558\ub2e4. \uc9c0\ub098\uce58\uac8c \uc81c\ud55c\ud558\uba74 \ud638\ub974\ubaac \ubd88\uade0\ud615, \ud53c\ubd80\u00b7\ubaa8\ubc1c \uac74\uc870, \uc5d0\ub108\uc9c0 \uc800\ud558\uac00 \uc0dd\uae38 \uc218 \uc788\ub2e4. \uad8c\uc7a5 \uc12d\ucde8 \ube44\uc728\ub85c \uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO), \ud55c\uad6d\uc601\uc591\ud559\ud68c \ub4f1\uc5d0\uc11c\ub294 \uc77c\ubc18\uc801\uc73c\ub85c \ub2e4\uc74c\uacfc \uac19\uc740 **\uad8c\uc7a5 \ube44\uc728(\uce7c\ub85c\ub9ac \uae30\uc900)**\uc744 \uc81c\uc2dc\ud55c\ub2e4. \ud0c4\uc218\ud654\ubb3c: 50~65%, \ub2e8\ubc31\uc9c8: 15~25%, \uc9c0\ubc29: 20~30% \uc608\ub97c \ub4e4\uc5b4 \ud558\ub8e8 2,000kcal\ub97c \uc12d\ucde8\ud55c\ub2e4\uace0 \uac00\uc815\ud558\uba74 \ud0c4\uc218\ud654\ubb3c: \uc57d 250~325g \ub2e8\ubc31\uc9c8: \uc57d 75~125g \uc9c0\ubc29: \uc57d 45~65g<\/div>\n<div>\ubaa9\uc801\uc5d0 \ub530\ub978 \uc870\uc808\ub85c\ub294 \uccb4\uc911 \uac10\ub7c9(\ub2e4\uc774\uc5b4\ud2b8): \ud0c4\uc218\ud654\ubb3c \ube44\uc911\uc744 \uc904\uc774\uace0 \ub2e8\ubc31\uc9c8\uacfc \uac74\uac15\ud55c \uc9c0\ubc29\uc744 \ub298\ub9ac\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4. (\uc608: \ud0c4\uc218 40%, \ub2e8\ubc31\uc9c8 30%, \uc9c0\ubc29 30%) \uadfc\uc721 \uc99d\uac00(\ubc8c\ud06c\uc5c5): \ub2e8\ubc31\uc9c8 \ube44\uc728\uc744 \ucda9\ubd84\ud788 \ub192\uc774\uace0, \uc6b4\ub3d9 \uc5d0\ub108\uc9c0\ub97c \uc704\ud574 \ud0c4\uc218\ud654\ubb3c\ub3c4 \ub109\ub109\ud788 \uc12d\ucde8\ud55c\ub2e4. (\uc608: \ud0c4\uc218 50%, \ub2e8\ubc31\uc9c8 25%, \uc9c0\ubc29 25%)<\/div>\n<div>\uade0\ud615 \uc7a1\ud78c \uac74\uac15 \uc720\uc9c0: \ud2b9\ubcc4\ud55c \ubaa9\ud45c\uac00 \uc5c6\ub2e4\uba74 \uad8c\uc7a5 \ubc94\uc704 \ub0b4\uc5d0\uc11c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc88b\ub2e4. \uc720\uc758\ud574\uc57c \ud560 \uc810\uc740 \ube44\uc728\ub9cc \ub9de\ucd94\ub294 \uac83\ubcf4\ub2e4 \uc9c8(quality)\uc774 \ub354 \uc911\uc694\ud558\ub2e4. \ud0c4\uc218\ud654\ubb3c\uc740 \uc815\uc81c\ub41c \ud770\ube75, \uc124\ud0d5\ubcf4\ub2e4 \ud604\ubbf8, \uace0\uad6c\ub9c8, \ucc44\uc18c\ucc98\ub7fc \ubcf5\ud569\ud0c4\uc218\ud654\ubb3c \uc704\uc8fc\ub85c. \ub2e8\ubc31\uc9c8\uc740 \uac00\uacf5\uc721\ubcf4\ub2e4\ub294 \uc0b4\ucf54\uae30, \uc0dd\uc120, \ub450\ubd80, \ub2ec\uac40 \uac19\uc740 \uace0\ud488\uc9c8 \ub2e8\ubc31\uc9c8\ub85c.\uc9c0\ubc29\uc740 \ud2b8\ub79c\uc2a4\uc9c0\ubc29, \ud3ec\ud654\uc9c0\ubc29 \ub300\uc2e0 \uc62c\ub9ac\ube0c\uc624\uc77c, \uacac\uacfc\ub958, \uc544\ubcf4\uce74\ub3c4 \uac19\uc740 \ubd88\ud3ec\ud654\uc9c0\ubc29\uc744 \uc120\ud0dd\ud558\ub294 \uac8c \uc88b\ub2e4. \uac1c\uc778\uc758 \uc5f0\ub839, \uc131\ubcc4, \ud65c\ub3d9\ub7c9, \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub530\ub77c \ube44\uc728\uc740 \ub2ec\ub77c\uc9c8 \uc218 \uc788\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \uc6b4\ub3d9\uc120\uc218\ub294 \ud0c4\uc218\ud654\ubb3c \ube44\uc911\uc744 \ub354 \ub192\uc5ec\uc57c \ud558\uace0, \ub2e4\uc774\uc5b4\ud2b8\ub97c \ud558\ub294 \uc0ac\ub78c\uc740 \ub2e8\ubc31\uc9c8\uacfc \uc9c0\ubc29\uc744 \ub298\ub824 \ud0c4\uc218\ud654\ubb3c\uc744 \uc904\uc774\ub294 \uc804\ub7b5\uc774 \uc720\ud6a8\ud558\ub2e4. \uc815\ub9ac\ud558\uc790\uba74, \ud0c4\ub2e8\uc9c0 \ube44\uc728\uc740 \uac74\uac15\ud55c \uc5d0\ub108\uc9c0 \ubd84\ubc30\ub97c \uc704\ud574 \ubc18\ub4dc\uc2dc \uace0\ub824\ud574\uc57c \ud558\ub294 \uac1c\ub150\uc774\ub2e4. \ub2e8\uc21c\ud788 \uc22b\uc790\uc5d0 \ub9de\ucd94\ub294 \uac8c \uc544\ub2c8\ub77c \uc790\uc2e0\uc758 \ubaa9\ud45c(\uccb4\uc911 \uac10\ub7c9, \uadfc\uc721 \uc99d\uac00, \uac74\uac15 \uc720\uc9c0)\uc640 \uc74c\uc2dd\uc758 \uc9c8\uc744 \ud568\uaed8 \uace0\ub824\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc774\ub2e4. \uc77c\ubc18\uc801\uc778 \uad8c\uc7a5 \ube44\uc728\uc740 \ud0c4\uc218\ud654\ubb3c : \ub2e8\ubc31\uc9c8 : \uc9c0\ubc29 = 5 : 2 : 2 (\u2248 55% : 20% : 25%)<\/div>\n<div>\n<div>\uac74\uac15\ud55c \uc131\uc778, \ud2b9\ubcc4\ud55c \ubaa9\ud45c\uac00 \uc5c6\uc744 \ub54c \ubb34\ub09c\ud55c \ubd84\ubc30 \u00a0\uccb4\uc911 \uac10\ub7c9(\ub2e4\uc774\uc5b4\ud2b8) \ubaa9\uc801\uc774\ub2e4. \ud0c4\uc218\ud654\ubb3c : \ub2e8\ubc31\uc9c8 : \uc9c0\ubc29 = 4 : 3 : 3 (\u2248 40% : 30% : 30%) \ud0c4\uc218 \uc904\uc774\uace0 \ub2e8\ubc31\uc9c8\u00b7\uc9c0\ubc29\uc744 \ub298\ub824 \ud3ec\ub9cc\uac10 \uc720\uc9c0 + \uadfc\uc190\uc2e4 \ubc29\uc9c0\ud55c\ub2e4. \uadfc\uc721 \uc99d\uac00(\ubc8c\ud06c\uc5c5) \ubaa9\uc801\uc73c\ub85c \ud0c4\uc218\ud654\ubb3c: \ub2e8\ubc31\uc9c8 : \uc9c0\ubc29 = 5 : 3 : 2 (\u2248 50% : 30% : 20%)<\/div>\n<div>\uc6b4\ub3d9 \uc5d0\ub108\uc9c0 \ud655\ubcf4 + \ub2e8\ubc31\uc9c8 \ucda9\ubd84\ud788 \uacf5\uae09\ud55c\ub2e4.<\/div>\n<div>\uade0\ud615 \uc7a1\ud78c \uac74\uac15 \uad00\ub9ac\ub85c \ud0c4\uc218\ud654\ubb3c : \ub2e8\ubc31\uc9c8 : \uc9c0\ubc29 = 5 : 2 : 3 (\u2248 50% : 20% : 30%) \uc7a5\uae30\uc801\uc73c\ub85c \uac00\uc7a5 \uc720\uc9c0\ud558\uae30 \uc26c\uc6b4 \ud615\ud0dc\uc774\ub2e4.<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\uc6b0\ub9ac\uac00 \uc12d\ucde8\ud558\ub294 \ubaa8\ub4e0 \uc74c\uc2dd\uc740 \ud06c\uac8c \ud0c4\uc218\ud654\ubb3c(Carbohydrate), \ub2e8\ubc31\uc9c8(Protein), \uc9c0\ubc29(Fat) \uc138 \uac00\uc9c0\ub85c \ub098\ub258\ub294\ub370, \uc774\ub97c \ud754\ud788 3\ub300 \uc601\uc591\uc18c\ub77c\uace0 \ud55c\ub2e4. \uc774 3\uac00\uc9c0 \uc601\uc591\uc18c\ub294 \ub2e8\uc21c\ud788 \uce7c\ub85c\ub9ac\ub97c \uc81c\uacf5\ud558\ub294 \uc5ed\ud560\uc744 \ub118\uc5b4\uc11c, \uc6b0\ub9ac \ubab8\uc758 \uae30\ub2a5 \uc720\uc9c0\u00b7\uc131\uc7a5\u00b7\ud65c\ub3d9\uc5d0 \uac01\uac01 \ub2e4\ub978 \ubc29\uc2dd\uc73c\ub85c \uae30\uc5ec\ud55c\ub2e4. \ub530\ub77c\uc11c \uac74\uac15\uc744 \uc704\ud574\uc11c\ub294 \uc774 \uc138 \uac00\uc9c0\uac00 \uc801\uc808\ud55c \ube44\uc728\ub85c \uc12d\ucde8\ub418\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uac01 \uc601\uc591\uc18c\uc758 \uc5ed\ud560\ub85c\ub294 \uc6b0\uc120 \ud0c4\uc218\ud654\ubb3c (Carbohydrate)\uc774 \uc788\ub2e4.\u00a0 \uc8fc\ub41c \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c, \ub1cc\uc640 \uc2e0\uacbd\uc138\ud3ec\ub294 \uc0ac\uc2e4\uc0c1 [&hellip;]<\/p>\n","protected":false},"author":344,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1,16,39],"tags":[],"class_list":["post-2289","post","type-post","status-publish","format-standard","hentry","category-3","category-1","category-16","category-39"],"_links":{"self":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/users\/344"}],"replies":[{"embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2289"}],"version-history":[{"count":2,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2289\/revisions"}],"predecessor-version":[{"id":2293,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2289\/revisions\/2293"}],"wp:attachment":[{"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iyujournal.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}