{"id":234,"date":"2025-08-01T17:41:30","date_gmt":"2025-08-01T08:41:30","guid":{"rendered":"https:\/\/pmgineer.com\/?p=234"},"modified":"2025-08-14T22:13:29","modified_gmt":"2025-08-14T13:13:29","slug":"%ec%95%84%eb%aa%ac%eb%93%9c-%ed%95%9c-%ec%a4%8c%ec%9d%98-%ea%b8%b0%ec%a0%81-%ec%9e%90%ec%97%b0%ec%9d%b4-%ec%a4%80-%ec%b5%9c%ea%b3%a0%ec%9d%98-%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ec%8a%b5%ea%b4%80","status":"publish","type":"post","link":"https:\/\/pmgineer.com\/?p=234","title":{"rendered":"\uc544\ubaac\ub4dc \ud55c \uc90c\uc758 \uae30\uc801: \uc790\uc5f0\uc774 \uc900 \ucd5c\uace0\uc758 \ub2e4\uc774\uc5b4\ud2b8 \uc2b5\uad00"},"content":{"rendered":"\n

1. \uc65c \ub2e4\uc774\uc5b4\ud2b8\ub294 \ud798\ub4e4\uae4c?<\/strong><\/p>\n\n\n\n

\ub2e4\uc774\uc5b4\ud2b8\ub97c \uacb0\uc2ec\ud558\ub294 \uc21c\uac04 \ub204\uad6c\ub098 \ube44\uc2b7\ud55c \uace0\ubbfc\uc744 \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\u201c\ubb34\uc5c7\uc744 \uba39\uc5b4\uc57c \ud560\uae4c?\u201d<\/p>\n\n\n\n

\u201c\uc5b4\ub5bb\uac8c \ud558\uba74 \uc624\ub798 \uc720\uc9c0\ud560 \uc218 \uc788\uc744\uae4c?\u201d<\/p>\n\n\n\n

\u201c\uac74\uac15\ud558\uac8c \uccb4\uc911\uc744 \uac10\ub7c9\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc740 \uc5c6\uc744\uae4c?\u201d<\/p>\n\n\n\n

\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ub2e8\uae30\uac04 \uccb4\uc911 \uac10\ub7c9\uc744 \uc704\ud574 \uadf9\ub2e8\uc801\uc778 \uc2dd\ub2e8 \uc870\uc808\uc744 \ud558\uac70\ub098, \uc720\ud589\ud558\ub294 \ubcf4\uc870\uc81c\ub97c \ucc3e\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc774\ub7f0 \ubc29\uc2dd\uc740 \ub300\ubd80\ubd84 \uc694\uc694 \ud604\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\uadf8\ub798\uc11c \uc694\uc998 \uc8fc\ubaa9\ubc1b\ub294 \uac83\uc774 \ud604\uc2e4\uc801\uc73c\ub85c \uc9c0\uc18d \uac00\ub2a5\ud55c \uc2dd\uc2b5\uad00\uc785\ub2c8\ub2e4. \uadf8\uc911 \uc544\ubaac\ub4dc(almond)\ub294 \uc218\ub9ce\uc740 \uc5f0\uad6c\uc5d0\uc11c \uccb4\uc911 \uac10\ub7c9 \ud6a8\uacfc\uac00 \ud655\uc778\ub41c \uba87 \uc548 \ub418\ub294 \uc2dd\ud488 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

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

2. \uc544\ubaac\ub4dc\uac00 \ub2e4\uc774\uc5b4\ud2b8\uc5d0 \uc88b\uc740 \uc774\uc720 (\uc5f0\uad6c \uae30\ubc18)<\/strong><\/p>\n\n\n\n

(1) \ud3ec\ub9cc\uac10 \uc720\uc9c0 \u2192 \uac04\uc2dd \uc720\ud639 \uac10\uc18c<\/p>\n\n\n\n

\uc544\ubaac\ub4dc\ub294 \uc2dd\uc774\uc12c\uc720\uc640 \uac74\uac15\ud55c \uc9c0\ubc29, \uadf8\ub9ac\uace0 \ub2e8\ubc31\uc9c8\uc774 \ud48d\ubd80\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc2dd\uc774\uc12c\uc720\ub294 \uc18c\ud654 \uc18d\ub3c4\ub97c \ub2a6\ucdb0 \uc624\ub7ab\ub3d9\uc548 \ud3ec\ub9cc\uac10\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\ub2e8\ubc31\uc9c8\uc740 \uc2dd\uc0ac \ud6c4 \uc2e0\uc9c4\ub300\uc0ac\ub97c \ucd09\uc9c4\ud558\uc5ec \ucd94\uac00 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub97c \uc720\ub3c4\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\uac74\uac15\ud55c \ubd88\ud3ec\ud654\uc9c0\ubc29\uc0b0\uc740 \ud608\ub2f9 \ubcc0\ub3d9\uc744 \uc904\uc5ec \ud3ed\uc2dd \ucda9\ub3d9\uc744 \uc5b5\uc81c\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

(2) \uc2e4\uc81c \ud761\uc218 \uce7c\ub85c\ub9ac\uac00 \ub0ae\ub2e4<\/p>\n\n\n\n

\uc544\ubaac\ub4dc\ub294 \ud45c\uae30\ub41c \uce7c\ub85c\ub9ac\ubcf4\ub2e4 \uc2e4\uc81c\ub85c \uccb4\ub0b4 \ud761\uc218\ub418\ub294 \uce7c\ub85c\ub9ac\uac00 \ub0ae\ub2e4\ub294 \uc5f0\uad6c \uacb0\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc544\ubaac\ub4dc\uc758 \uc138\ud3ec\ubcbd \uad6c\uc870\uac00 \uc77c\ubd80 \uc9c0\ubc29\uc744 \uadf8\ub300\ub85c \ubc30\ucd9c\uc2dc\ud0a4\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\u2192 \uacb0\uacfc: \uac19\uc740 \uce7c\ub85c\ub9ac\ub97c \uba39\uc5b4\ub3c4, \ub2e4\ub978 \uac00\uacf5 \uac04\uc2dd\ubcf4\ub2e4 \uccb4\uc911 \uc99d\uac00 \uc704\ud5d8\uc774 \ub0ae\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

(3) \uc5f0\uad6c \uacb0\uacfc\uac00 \ub4b7\ubc1b\uce68\ud55c\ub2e4<\/p>\n\n\n\n

Nutrition Research Reviews (2024) \ub9ac\ubdf0:<\/p>\n\n\n\n

\uacac\uacfc\ub958(\uc544\ubaac\ub4dc, \ud53c\uc2a4\ud0c0\uce58\uc624, \ud638\ub450 \ub4f1)\ub97c \ud558\ub8e8 30~60g \uc12d\ucde8\ud55c \uadf8\ub8f9\uc740 \uadf8\ub807\uc9c0 \uc54a\uc740 \uadf8\ub8f9\ubcf4\ub2e4 \ud3c9\uade0 1.4~7.4kg \ub354 \uac10\ub7c9.<\/p>\n\n\n\n

Harvard School of Public Health \ubcf4\uace0:<\/p>\n\n\n\n

\uc544\ubaac\ub4dc \uc12d\ucde8\uad70\uc740 \uac19\uc740 \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud558\ub354\ub77c\ub3c4 \uccb4\uc9c8\ub7c9\uc9c0\uc218(BMI)\uc640 \ud5c8\ub9ac\ub458\ub808 \uac10\uc18c \ud6a8\uacfc\uac00 \ub098\ud0c0\ub0ac\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc989, \uc544\ubaac\ub4dc\ub97c \ud3ec\ud568\ud55c \uc2dd\ub2e8\uc740 \u201c\uba39\uc73c\uba74\uc11c\u201d\ub3c4 \uccb4\uc911 \uac10\ub7c9\uc744 \ub3c4\uc640\uc8fc\ub294 \ubc29\uc2dd\uc73c\ub85c \uc8fc\ubaa9\ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

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

3. \uc5bc\ub9c8\ub098, \uc5b4\ub5bb\uac8c \uba39\uc5b4\uc57c \ud560\uae4c?<\/strong><\/p>\n\n\n\n

(1) \uc801\uc815 \uc12d\ucde8\ub7c9<\/p>\n\n\n\n

\ud558\ub8e8 30g(20~25\uc54c) \uc815\ub3c4\uac00 \uc801\ub2f9\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

\uc774 \uc591\uc740 \ub300\ub7b5 160~180kcal \uc218\uc900\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

(2) \uc12d\ucde8 \uc2dc \uc8fc\uc758\uc810<\/p>\n\n\n\n

\ubb34\uc5fc\u00b7\ubb34\uac00\ub2f9 \uc544\ubaac\ub4dc\ub97c \uc120\ud0dd\ud558\uc138\uc694.<\/p>\n\n\n\n

\ubcf6\uc9c0 \uc54a\uc740 \uc0dd\uc544\ubaac\ub4dc\ub098 \uc800\uc628 \ub85c\uc2a4\ud305 \uc544\ubaac\ub4dc\uac00 \uac00\uc7a5 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\ub2e4\ub978 \uacac\uacfc\ub958(\ud638\ub450, \ud53c\uc2a4\ud0c0\uce58\uc624)\uc640 \ud568\uaed8 \uc11e\uc5b4 \uba39\uc5b4\ub3c4 \uc88b\uc9c0\ub9cc, \ucd1d\ub7c9 30~60g\uc744 \ucd08\uacfc\ud558\uc9c0 \uc54a\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n

(3) \uba39\ub294 \ud0c0\uc774\ubc0d<\/p>\n\n\n\n

\uc544\uce68 \uc2dd\uc0ac\uc640 \uc810\uc2ec \uc2dd\uc0ac \uc0ac\uc774\uc758 \uac04\uc2dd\uc73c\ub85c \u2192 \ud3ed\uc2dd\uc744 \uc608\ubc29<\/p>\n\n\n\n

\uc6b4\ub3d9 \ud6c4 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9 \uac04\uc2dd\uc73c\ub85c \u2192 \uadfc\uc721 \uc190\uc2e4 \ucd5c\uc18c\ud654<\/p>\n\n\n\n

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

4. \uc544\ubaac\ub4dc \ub2e4\uc774\uc5b4\ud2b8\uc758 \uc7a5\uc810\uacfc \ud55c\uacc4<\/strong><\/p>\n\n\n\n

\uc7a5\uc810<\/p>\n\n\n\n

\ud3ec\ub9cc\uac10 \uc720\uc9c0 \u2192 \uac04\uc2dd \uc720\ud639 \uc904\uc784<\/p>\n\n\n\n

\uac74\uac15\ud55c \uc9c0\ubc29 \uacf5\uae09 \u2192 \uc2ec\ud608\uad00 \uac74\uac15\uc5d0\ub3c4 \uae0d\uc815\uc801<\/p>\n\n\n\n

\uac04\ud3b8\ud568 \u2192 \ubcc4\ub3c4 \uc694\ub9ac \uc5c6\uc774 \ubc14\ub85c \uc12d\ucde8 \uac00\ub2a5<\/p>\n\n\n\n

\ud55c\uacc4<\/p>\n\n\n\n

\uce7c\ub85c\ub9ac\uac00 \uc544\uc608 \uc5c6\ub294 \uac83\uc740 \uc544\ub2d8 \u2192 \uacfc\uc2dd\ud558\uba74 \uc624\ud788\ub824 \uccb4\uc911 \uc99d\uac00<\/p>\n\n\n\n

\uacac\uacfc\ub958 \uc54c\ub808\ub974\uae30\uac00 \uc788\ub294 \uc0ac\ub78c\uc740 \uc8fc\uc758 \ud544\uc694<\/p>\n\n\n\n

5. \uc544\ubaac\ub4dc + \uc6b4\ub3d9 + \uade0\ud615 \uc2dd\ub2e8 = \ucd5c\uc801\uc758 \uc870\ud569<\/p>\n\n\n\n

\uc544\ubaac\ub4dc\ub9cc\uc73c\ub85c \uc0b4\uc774 \ube60\uc9c0\ub294 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac04\ub2e8\ud55c \uac04\uc2dd \uce58\ud658\ub9cc\uc73c\ub85c\ub3c4 \uc12d\ucde8 \uc5f4\ub7c9\uacfc \ud3ed\uc2dd\uc744 \uc904\uc774\ub294 \ub370 \ud070 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc5ec\uae30\uc5d0 \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uacfc \uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8\uc744 \ubcd1\ud589\ud558\uba74, \uc694\uc694 \ud604\uc0c1\uc744 \ucd5c\uc18c\ud654\ud558\uba74\uc11c \uac74\uac15\ud558\uac8c \uccb4\uc911 \uac10\ub7c9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

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

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

\uacb0\ub860<\/strong><\/p>\n\n\n\n

\uc544\ubaac\ub4dc\ub294 \uc5f0\uad6c\ub85c \uc785\uc99d\ub41c \ub2e4\uc774\uc5b4\ud2b8 \ud6a8\uacfc\uac00 \uc788\ub294 \uc2dd\ud488\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n

\ud558\ub8e8 \ud55c \uc90c(30g)\uc744 \uafb8\uc900\ud788 \uc12d\ucde8\ud558\ub294 \uac83\ub9cc\uc73c\ub85c, \ud3ed\uc2dd\uc744 \uc904\uc774\uace0 \uac74\uac15\ud55c \uac10\ub7c9\uc744 \uc720\ub3c4\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n

\ubb34\uc5c7\ubcf4\ub2e4 \uadf9\ub2e8\uc801\uc778 \uc2dd\uc774 \uc81c\ud55c \uc5c6\uc774, \uc2e4\uc0dd\ud65c\uc5d0 \uc801\uc6a9\ud558\uae30 \uc26c\uc6b4 \uc2dd\ud488\uc774\ub77c\ub294 \uc810\uc774 \uac00\uc7a5 \ud070 \uc7a5\uc810\uc785\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

1. \uc65c \ub2e4\uc774\uc5b4\ud2b8\ub294 \ud798\ub4e4\uae4c? \ub2e4\uc774\uc5b4\ud2b8\ub97c \uacb0\uc2ec\ud558\ub294 \uc21c\uac04 \ub204\uad6c\ub098 \ube44\uc2b7\ud55c \uace0\ubbfc\uc744 \ud569\ub2c8\ub2e4. \u201c\ubb34\uc5c7\uc744 \uba39\uc5b4\uc57c \ud560\uae4c?\u201d \u201c\uc5b4\ub5bb\uac8c \ud558\uba74 \uc624\ub798 \uc720\uc9c0\ud560 \uc218 \uc788\uc744\uae4c?\u201d \u201c\uac74\uac15\ud558\uac8c \uccb4\uc911\uc744 \uac10\ub7c9\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc740 \uc5c6\uc744\uae4c?\u201d \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ub2e8\uae30\uac04 \uccb4\uc911 \uac10\ub7c9\uc744 \uc704\ud574 \uadf9\ub2e8\uc801\uc778 \uc2dd\ub2e8 \uc870\uc808\uc744 \ud558\uac70\ub098, \uc720\ud589\ud558\ub294 \ubcf4\uc870\uc81c\ub97c \ucc3e\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc774\ub7f0 \ubc29\uc2dd\uc740 \ub300\ubd80\ubd84 \uc694\uc694 \ud604\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc694\uc998 \uc8fc\ubaa9\ubc1b\ub294 \uac83\uc774 \ud604\uc2e4\uc801\uc73c\ub85c \uc9c0\uc18d \uac00\ub2a5\ud55c […]<\/p>\n","protected":false},"author":1,"featured_media":235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"footnotes":""},"categories":[97],"tags":[231,228,233,235,232,229,237,236,230,234],"class_list":["post-234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-97","tag-231","tag-228","tag-233","tag-235","tag-232","tag-229","tag-237","tag-236","tag-230","tag-234"],"blocksy_meta":[],"yoast_head":"\n\uc544\ubaac\ub4dc \ud55c \uc90c\uc758 \uae30\uc801: \uc790\uc5f0\uc774 \uc900 \ucd5c\uace0\uc758 \ub2e4\uc774\uc5b4\ud2b8 \uc2b5\uad00 - 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