{"id":481,"date":"2025-09-17T07:43:16","date_gmt":"2025-09-16T22:43:16","guid":{"rendered":"https:\/\/sunbu100.com\/?p=481"},"modified":"2025-09-17T15:44:00","modified_gmt":"2025-09-17T06:44:00","slug":"%ec%a4%91%eb%85%84-%ec%97%ac%ec%84%b1-%ea%b0%b1%eb%85%84%ea%b8%b0-%ec%a6%9d%ec%83%81-%ec%99%84%ed%99%94-%ec%8b%9d%ed%92%88-%ec%83%9d%ed%99%9c-%eb%b0%a9%ec%8b%9d","status":"publish","type":"post","link":"https:\/\/sunbu100.com\/?p=481","title":{"rendered":"\uc911\ub144 \uc5ec\uc131 \uac31\ub144\uae30 \uc99d\uc0c1 \uc644\ud654 \uc2dd\ud488, \uc0dd\ud65c \ubc29\uc2dd"},"content":{"rendered":"\n
\"\ud654\"<\/figure>\n\n\n\n

\u201c\uac11\uc790\uae30 \uc5f4\uc774 \ud655 \uc62c\ub77c\uc624\uace0(\uc548\uba74\ud64d\uc870), \ubc24\uc5d0 \ub540 \ub54c\ubb38\uc5d0 \uae68\uc694.\u201d
\u201c\uc9dc\uc99d\uc774 \ub298\uace0 \uc7a0\ub3c4 \ub4a4\uc22d\uc22d\u2026 \uc608\uc804 \uac19\uc9c0\uac00 \uc54a\ub124\uc694.\u201d<\/p>\n\n\n\n

\uac31\ub144\uae30\ub294 \ud53c\ud560 \uc218 \uc5c6\ub294 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \uc0dd\ub9ac \ubcc0\ud654<\/strong>\uc608\uc694. \uadf8\ub807\uc9c0\ub9cc \uc5b4\ub5bb\uac8c \uc0dd\ud65c\ud558\ub290\ub0d0\uc5d0 \ub530\ub77c<\/strong> \uc99d\uc0c1 \uac15\ub3c4\uc640 \uae30\uac04\uc774 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.
\uc624\ub298 \uae00\uc740 \u2018\ub2f9\uc7a5 \uc624\ub298\ubd80\ud130\u2019 \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294<\/strong> \uc2dd\ub2e8, \uc6b4\ub3d9, \uc218\uba74, \uc2a4\ud2b8\ub808\uc2a4 \ub300\ucc98\ubc95\uc744 \uc22b\uc790\u00b7\ubd84\ub7c9\u00b7\uc2dc\uac04<\/strong>\uae4c\uc9c0 \ub531\ub531 \uc9d1\uc5b4\ub4dc\ub9b4\uac8c\uc694.<\/p>\n\n\n\n

\n\n\n\n

\ubaa9\ucc28<\/h2>\n\n\n\n
    \n
  1. \uac31\ub144\uae30\uc758 \uc6d0\uc778\u00b7\uc8fc\uc694 \uc99d\uc0c1\u00b7\uc790\uac00 \uccb4\ud06c<\/li>\n\n\n\n
  2. \uc99d\uc0c1 \uc644\ud654\uc5d0 \uc88b\uc740 \uc2dd\ud488: \ubd84\ub7c9\u00b7\uba54\ub274\u00b7\uc7a5\ubcf4\uae30 \ub9ac\uc2a4\ud2b8<\/li>\n\n\n\n
  3. \ud53c\ud558\uba74 \uc88b\uc740 \uc74c\uc2dd\uacfc \ub300\uccb4 \uc544\uc774\ub514\uc5b4<\/li>\n\n\n\n
  4. \uc0dd\ud65c \uc2b5\uad00 5\uac00\uc9c0(\uc6b4\ub3d9\u00b7\uccb4\uc911\u00b7\ud587\ube5b\u00b7\ud658\uacbd\u00b7\uac80\uc9c4) with \uc8fc\uac04 \ud50c\ub79c<\/li>\n\n\n\n
  5. \uc2a4\ud2b8\ub808\uc2a4\u00b7\uc218\uba74 \uad00\ub9ac: \ubc24 \ub540\u00b7\ubd88\uba74 \ub300\uc751 \ub8e8\ud2f4<\/li>\n\n\n\n
  6. \ubcf4\ucda9\uc81c\u00b7\uc758\ub8cc\uc801 \uc635\uc158(\uc5b8\uc81c\u00b7\uc5b4\ub5bb\uac8c \uc0c1\ub2f4\ud560\uae4c)<\/li>\n\n\n\n
  7. \uc624\ub298\ubd80\ud130 \ud560 \uc77c \uccb4\ud06c\ub9ac\uc2a4\ud2b8 & 7\uc77c \uc2e4\ucc9c \uacc4\ud68d<\/li>\n<\/ol>\n\n\n\n
    \n\n\n\n

    1. \uac31\ub144\uae30\uc758 \uc6d0\uc778\u00b7\uc8fc\uc694 \uc99d\uc0c1\u00b7\uc790\uac00 \uccb4\ud06c<\/h2>\n\n\n\n
      \n
    • \uc65c \uc0dd\uae30\ub098\uc694?<\/strong>
      \ub09c\uc18c \uae30\ub2a5\uc774 \uc11c\uc11c\ud788 \uc904\uc5b4\ub4e4\uba74\uc11c \uc5d0\uc2a4\ud2b8\ub85c\uac90\uc774 \uac10\uc18c<\/strong> \u2192 \uccb4\uc628 \uc870\uc808 \uc13c\uc11c\uac00 \uc608\ubbfc\ud574\uc838 \uc548\uba74\ud64d\uc870\u00b7\uc57c\uac04 \ubc1c\ud55c<\/strong>, \uc2e0\uacbd\uc804\ub2ec\ubb3c\uc9c8 \ubcc0\ud654\ub85c \uae30\ubd84 \uae30\ubcf5\u00b7\ubd88\uba74<\/strong>\uc774 \ud754\ud574\uc694. \ubf08\uc5d0\uc120 **\uce7c\uc298 \uc190\uc2e4\u2191**\ub85c \uace8\ubc00\ub3c4 \uac10\uc18c\ub3c4 \uc9c4\ud589\ub429\ub2c8\ub2e4.<\/li>\n\n\n\n
    • \uc790\uc8fc \uacaa\ub294 \uc99d\uc0c1:<\/strong>
      \uc548\uba74\ud64d\uc870\/\uc57c\uac04 \ubc1c\ud55c, \uc218\uba74\uc7a5\uc560, \uac10\uc815\uae30\ubcf5\u00b7\uc6b0\uc6b8, \uc2ec\ubc15 \uac00\uc18d, \uc9c8 \uac74\uc870, \uad00\uc808\ud1b5, \uae30\uc5b5\ub825\u2193, \uccb4\uc911\u2191, \uace0\uc9c0\ud608\uc99d \uc131\ud5a5 \ub4f1.<\/li>\n\n\n\n
    • 3\ubd84 \uc790\uac00 \uccb4\ud06c(\ucd5c\uadfc 2\uc8fc \uae30\uc900)<\/strong>\n
        \n
      1. \ud558\ub8e8\uc5d0 \ud64d\uc870\/\uc2dd\uc740\ub540 \uc5d0\ud53c\uc18c\ub4dc\uac00 3\ud68c \uc774\uc0c1 \uc788\uc5c8\ub2e4.<\/li>\n\n\n\n
      2. 2\uc77c \uc774\uc0c1 \uc5f0\uc18d\uc73c\ub85c \uc218\uba74\uc774 6\uc2dc\uac04 \uc774\ud558\uc600\ub2e4.<\/li>\n\n\n\n
      3. \uc774\uc720 \uc5c6\uc774 \uc9dc\uc99d\u00b7\ubb34\uae30\ub825\uac10\uc774 \uc7a6\uc558\ub2e4.<\/li>\n\n\n\n
      4. \uc9c8 \uac74\uc870\/\uc131\uad50\ud1b5\uc73c\ub85c \ubd88\ud3b8\ud588\ub2e4.<\/li>\n\n\n\n
      5. \ud3c9\uc18c\ubcf4\ub2e4 \uccb4\uc911\uc774 2~3kg \uc62c\ub790\ub2e4.
        \u2192 **2\uac1c \uc774\uc0c1 \u2018\uc608\u2019**\uba74 \uc0dd\ud65c \uad50\uc815 \uc2dc\uc791 + 4\uac1c \uc774\uc0c1<\/strong>\uc774\uba74 \uc9c4\ub8cc \uc0c1\ub2f4 \ucd94\ucc9c. <\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n

        \u2192 \uc774\ub294 \ub2e8\uc21c \ucc38\uace0 \uc790\ub8cc\uc774\uba70, 2\uac1c \uc774\uc0c1 \u2018\uc608\u2019\uc5d0 \ud574\ub2f9\ub41c\ub2e4\uba74 \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120\uc744 \uc2dc\uc791\ud558\ub294 \ud55c\ud3b8, \ubc18\ub4dc\uc2dc \uc804\ubb38\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc815\ud655\ud55c \uc9c4\ub2e8\uacfc \uce58\ub8cc \uacc4\ud68d\uc744 \uc138\uc6b0\uc2dc\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n\n\n\n

        \n

        \ud83d\udea9 \ubc14\ub85c \ubcd1\uc6d0\uc5d0 \uac00\uc57c \ud558\ub294 \uc2e0\ud638<\/strong>: \ubd88\uaddc\uce59 \uc2ec\uacc4\ud56d\uc9c4(\ub450\uadfc\uac70\ub9bc)\uacfc \ud749\ud1b5 \ub3d9\ubc18, \ube44\uc815\uc0c1 \uc9c8\ucd9c\ud608, \uc6b0\uc6b8\uac10\uacfc \uc790\uc0b4\uc0ac\uace0, \uace8\uc808 \uc758\uc2ec \ud1b5\uc99d.<\/p>\n<\/blockquote>\n\n\n\n

        \n\n\n\n

        2. \uc99d\uc0c1 \uc644\ud654\uc5d0 \uc88b\uc740 \uc2dd\ud488: \ubd84\ub7c9\u00b7\uba54\ub274\u00b7\uc7a5\ubcf4\uae30 \ub9ac\uc2a4\ud2b8<\/h2>\n\n\n\n

        \ud575\uc2ec\uc740 \ud608\ub2f9 \uae09\uc0c1\uc2b9\uc744 \ub9c9\uace0(\ud64d\uc870\u00b7\uae30\ubd84 \uae30\ubcf5 \uc644\ud654), \ubf08\u00b7\ud608\uad00\u00b7\ub1cc\ub97c \uc9c0\ud0a4\ub294 \uc601\uc591<\/strong>\uc744 \ub9e4\uc77c \ucc44\uc6b0\ub294 \uac83.<\/p>\n\n\n\n

        \ud558\ub8e8 \uad8c\uc7a5 \u201c\uc811\uc2dc \uad6c\uc131\u201d (\ud55c \ub07c \uae30\uc900)<\/h3>\n\n\n\n
          \n
        • \ucc44\uc18c 2\uc90c<\/strong>(\uc0dd\/\uc775\ud798 \ubc18\ubc18) : \uc0c9 \uc9c4\ud55c \ub179\ud669\uc0c9 \uc704\uc8fc<\/li>\n\n\n\n
        • \ub2e8\ubc31\uc9c8 \uc190\ubc14\ub2e5 1\uc7a5<\/strong>(\uc57d 80~120g): \uc0dd\uc120\u00b7\ub2ed\uac00\uc2b4\uc0b4\u00b7\ub2ec\uac40\u00b7\ub450\ubd80\/\ucf69<\/li>\n\n\n\n
        • \ud1b5\uace1\ubb3c\u00b7\uc7a1\uace1 1\uc8fc\uba39<\/strong>: \ud604\ubbf8\u00b7\uadc0\ub9ac\u00b7\ud034\ub178\uc544\u00b7\ud1b5\ubc00<\/li>\n\n\n\n
        • \uc88b\uc740 \uc9c0\ubc29 1\ud070\uc220<\/strong>: \uc62c\ub9ac\ube0c\uc720\u00b7\uc544\ubcf4\uce74\ub3c4\u00b7\uacac\uacfc\ub958<\/li>\n\n\n\n
        • \uc720\uc81c\ud488\/\uac15\ud654\ub450\uc720 1\ud68c<\/strong>: \uce7c\uc298\u00b7\ub2e8\ubc31\uc9c8 \ubcf4\uac15<\/li>\n<\/ul>\n\n\n\n

          \uc601\uc591 \ud3ec\uc778\ud2b8 & \ubd84\ub7c9 \uac00\uc774\ub4dc<\/h3>\n\n\n\n
            \n
          • \ub2e8\ubc31\uc9c8:<\/strong> \uccb4\uc911\u00d71.0~1.2g\/\uc77c<\/strong> (\uc608: 60kg \u2192 60~72g) \u2192 \uadfc\uc721\u00b7\uae30\ubd84 \uc548\uc815\uc5d0 \ub3c4\uc6c0<\/li>\n\n\n\n
          • \uce7c\uc298:<\/strong> 1,000~1,200mg\/\uc77c<\/strong> (\uc6b0\uc720 1\ucef5\u2248240mg, \uc694\uac70\ud2b8 1\ucef5\u2248200mg, \uba78\uce58\u00b7\ub450\ubd80\ub85c \ubcf4\ucda9)<\/li>\n\n\n\n
          • \ube44\ud0c0\ubbfc D:<\/strong> 800~1,000IU\/\uc77c<\/strong>(\uc2dd\ud488+\ud587\ube5b)<\/li>\n\n\n\n
          • \uc624\uba54\uac00-3:<\/strong> \ub4f1\ud478\ub978 \uc0dd\uc120 \uc8fc 2~3\ud68c<\/strong>(\ud68c\ub2f9 100~150g) \ub610\ub294 \uacac\uacfc\ub958\u00b7\uc544\ub9c8\uc528\u00b7\ub4e4\uae30\ub984<\/li>\n\n\n\n
          • \ub9c8\uadf8\ub124\uc298:<\/strong> \uacac\uacfc\u00b7\uc528\uc557\u00b7\uc2dc\uae08\uce58\ub85c \ud558\ub8e8 300mg \ub0b4\uc678<\/strong> \ubaa9\ud45c(\uc2dd\ud488\uc73c\ub85c \ucda9\ubd84\ud788 \uac00\ub2a5)<\/li>\n<\/ul>\n\n\n\n

            1\uc77c \uc2dd\ub2e8 \uc608\uc2dc(\uc2e4\uc804)<\/h3>\n\n\n\n
              \n
            • \uc544\uce68:<\/strong> \ub450\ubd80\ubd80\uce68 1\ubaa8(\uc791\uc740 \uc0ac\uc774\uc988) + \uc2dc\uae08\uce58\ub098\ubb3c 1\uc811\uc2dc + \ud604\ubbf8\ubc25 \ubc18 \uacf5\uae30 + \ud0a4\uc704 1\uac1c<\/li>\n\n\n\n
            • \uc810\uc2ec:<\/strong> \uc5f0\uc5b4\uad6c\uc774 120g + \ucf00\uc77c\uc0d0\ub7ec\ub4dc(\uc62c\ub9ac\ube0c\uc720 1\ud070\uc220) + \ud1b5\ubc00\ube75 1\uc870\uac01<\/li>\n\n\n\n
            • \uac04\uc2dd:<\/strong> \ubb34\uac00\ub2f9 \uc694\uac70\ud2b8 1\ucef5 + \uc544\ubaac\ub4dc 10\uc54c<\/li>\n\n\n\n
            • \uc800\ub141:<\/strong> \ubcd1\uc544\ub9ac\ucf69 \ucc44\uc18c\uc2a4\ud29c 1\ubcfc + \uc7a1\uace1\ubc25 \ubc18 \uacf5\uae30 + \ubc30 1\/2\uac1c<\/li>\n<\/ul>\n\n\n\n

              \uc7a5\ubcf4\uae30 \ub9ac\uc2a4\ud2b8(\uc77c\uc8fc\uc77c\ubd84)<\/h3>\n\n\n\n
                \n
              • \ub2e8\ubc31\uc9c8: \uc5f0\uc5b4\u00b7\uace0\ub4f1\uc5b4\u00b7\ub2ed\uac00\uc2b4\uc0b4\u00b7\ub450\ubd80\u00b7\ub2ec\uac40<\/li>\n\n\n\n
              • \ud1b5\uace1\ubb3c: \ud604\ubbf8, \uadc0\ub9ac, \ud1b5\ubc00\ube75<\/li>\n\n\n\n
              • \ucc44\uc18c\u00b7\uacfc\uc77c: \uc2dc\uae08\uce58\u00b7\ube0c\ub85c\ucf5c\ub9ac\u00b7\uc591\ud30c\u00b7\ud1a0\ub9c8\ud1a0\u00b7\ucf00\uc77c\u00b7\uc544\ubcf4\uce74\ub3c4\u00b7\ubca0\ub9ac\ub958\u00b7\ubc30<\/li>\n\n\n\n
              • \uae30\ud0c0: \uc62c\ub9ac\ube0c\uc720, \uacac\uacfc\ub958(\uc544\ubaac\ub4dc\/\ud638\ub450), \ud50c\ub808\uc778 \uc694\uac70\ud2b8 \ub610\ub294 \uce7c\uc298 \uac15\ud654 \ub450\uc720, \ubcd1\uc544\ub9ac\ucf69\/\ub80c\ud2f8\ucf69(\uce94 OK)<\/li>\n<\/ul>\n\n\n\n
                \n\n\n\n

                3. \ud53c\ud558\uba74 \uc88b\uc740 \uc74c\uc2dd\uacfc \ub300\uccb4 \uc544\uc774\ub514\uc5b4<\/h2>\n\n\n\n
                \ud53c\ud558\uba74 \uc88b\uc740 \uac83<\/th>\uc774\uc720<\/th>\ub300\uc2e0 \uc774\ub807\uac8c \ubc14\uafd4\uc694<\/th><\/tr><\/thead>
                \uce74\ud398\uc778(\ub2a6\uc740 \uc624\ud6c4~\ubc24)<\/strong><\/td>\uc2ec\ubc15\u2191\u00b7\ubd88\uba74\u00b7\ud64d\uc870 \uc720\ubc1c<\/td>\uc624\uc804 \ucee4\ud53c 1\uc794\uae4c\uc9c0\ub9cc, \uc624\ud6c4\uc5d4 \ub8e8\uc774\ubcf4\uc2a4\/\uce90\ubaa8\ub9c8\uc77c<\/td><\/tr>
                \uc54c\ucf54\uc62c<\/strong><\/td>\ud608\uad00 \ud655\uc7a5\u2192\uc57c\uac04 \ubc1c\ud55c\u00b7\uc218\uba74\uc9c8 \uc800\ud558<\/td>\uc8fc 0~1\ud68c, \uc640\uc778 1\uc794 \uc774\ub0b4 + \ubb3c 1\uc794 \ub3d9\ubc18<\/td><\/tr>
                \uc815\uc81c \ud0c4\uc218\ud654\ubb3c(\ud770\ube75, \uacfc\uc790)<\/strong><\/td>\ud608\ub2f9 \uae09\ub4f1\u2192\uae30\ubd84 \uae30\ubcf5\u00b7\uccb4\uc9c0\ubc29\u2191<\/td>\ud1b5\ubc00\ube75\u00b7\uadc0\ub9ac\ucfe0\ud0a4, \uacac\uacfc\u00b7\uacfc\uc77c \uac04\uc2dd<\/td><\/tr>
                \uc9dc\uace0 \ub9e4\uc6b4 \uc74c\uc2dd<\/strong><\/td>\ud64d\uc870\u00b7\ubd80\uc885, \ud608\uc555\u2191<\/td>\ud5c8\ube0c\u00b7\ub808\ubaac\uc999\uc73c\ub85c \uac04\ud558\uace0, \uae40\uce58\u00b7\uc813\uac08\uc740 \uc18c\ub7c9<\/td><\/tr>
                \ub2f9 \uc74c\ub8cc<\/strong><\/td>\ud608\ub2f9\u00b7\uccb4\uc911\u2191<\/td>\ud0c4\uc0b0\uc218+\ub808\ubaac\/\ub77c\uc784, \ubb34\uac00\ub2f9 \uc544\uc774\uc2a4\ud2f0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
                \n

                \uc791\uc740 \uad50\uccb4\uac00 \ub290\ub08c\uc744 \ud655 \ubc14\uafd4\uc694. \u201c\uc904\uc774\uae30<\/strong>\u201d\ubcf4\ub2e4 \u201c\ubc14\uafb8\uae30<\/strong>\u201d\uc5d0 \uc9d1\uc911!<\/p>\n<\/blockquote>\n\n\n\n

                \n\n\n\n

                4. \uc0dd\ud65c \uc2b5\uad00 5\uac00\uc9c0 with \uc8fc\uac04 \ud50c\ub79c<\/h2>\n\n\n\n
                  \n
                1. \uc6b4\ub3d9(\uc720\uc0b0\uc18c+\uadfc\ub825+\uade0\ud615+\ucda9\uaca9)<\/strong>\n
                    \n
                  • \uc720\uc0b0\uc18c: \ube60\ub974\uac8c \uac77\uae30 30\ubd84, \uc8fc 5\uc77c<\/strong><\/li>\n\n\n\n
                  • \uadfc\ub825: \uc804\uc2e0 20\ubd84, \uc8fc 2~3\ud68c<\/strong>(\uc2a4\ucffc\ud2b8\u00b7\ube0c\ub9bf\uc9c0\u00b7\ud478\uc2dc\uc5c5 \ubcc0\ud615\u00b7\ubc34\ub4dc\ub85c\uc6b0)<\/li>\n\n\n\n
                  • \uade0\ud615\u00b7\uc720\uc5f0: \uc694\uac00\/\ud544\ub77c\ud14c\uc2a4 15\ubd84, \uc8fc 3\ud68c<\/strong><\/li>\n\n\n\n
                  • \ubf08 \uc790\uadf9(\uace8\ubc00\ub3c4\u2191): \uac00\ubcbc\uc6b4 \uc810\ud504 \ub610\ub294 \uc2a4\ud15d(\uac00\ub2a5 \uc2dc) 2~3\ubd84<\/strong><\/li>\n\n\n\n
                  • \ubb34\ub98e\/\ud5c8\ub9ac \ud1b5\uc99d \uc788\uc73c\uba74 \uc810\ud504 \ub300\uc2e0 \uc2a4\ud15d\ubc15\uc2a4\u00b7\uc758\uc790 \uc2a4\ud15d<\/em><\/li>\n<\/ul>\n<\/li>\n\n\n\n
                  • \uccb4\uc911\u00b7\ud5c8\ub9ac\ub458\ub808 \uad00\ub9ac<\/strong>\n
                      \n
                    • \ubaa9\ud45c: BMI 18.5~23, \ud5c8\ub9ac<85cm<\/strong>(\uac1c\uc778\ucc28 \uace0\ub824)<\/li>\n\n\n\n
                    • \ud301: \ubc25 10% \uc904\uc774\uace0 \ub2e8\ubc31\uc9c8\u00b7\ucc44\uc18c 10% \ub298\ub9ac\uae30<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                    • \ud587\ube5b(\ube44\ud0c0\ubbfc D)<\/strong>\n
                        \n
                      • \ud558\ub8e8 15~20\ubd84<\/strong> \ud314\u00b7\ub2e4\ub9ac\uc5d0 \ud587\ube5b \ucb10\uae30(\uc790\uc678\uc120 \uac15\ud55c \uc2dc\uac04\ub300\ub294 \uc9e7\uac8c)<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                      • \ud658\uacbd\u00b7\uc628\ub3c4 \uc870\uc808(\ud64d\uc870 \ub300\ucc98)<\/strong>\n
                          \n
                        • \ub808\uc774\uc5b4\ub4dc \ubcf5\uc7a5<\/strong>, \ubd80\ucc44\/\ud734\ub300\uc6a9 \uc120\ud48d\uae30<\/li>\n\n\n\n
                        • \uce68\uc2e4\uc740 18~20\u2103<\/strong>, \ud1b5\ud48d\u00b7\uba74 \uce68\uad6c, \uc816\uc740 \uc218\uac74\/\ub0c9\ucc1c\uc9c8 \ud329 \uc900\ube44<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                        • \uc815\uae30 \uac80\uc9c4<\/strong>\n
                            \n
                          • \uace8\ubc00\ub3c4(1~2\ub144)<\/strong>, \uc9c0\uc9c8\u00b7\ud608\ub2f9(\ub9e4\ub144)<\/strong>, \uc720\ubc29\u00b7\uc790\uad81\uacbd\ubd80\uc554 \uac80\uc9c4<\/strong> \uc815\uae30 \uccb4\ud06c<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n

                            \uc8fc\uac04 \ud50c\ub79c \uc0d8\ud50c<\/h3>\n\n\n\n
                              \n
                            • \uc6d4\/\uc218\/\uae08:<\/strong> \ube60\ub974\uac8c \uac77\uae30 30\ubd84 + \ud558\uccb4\u00b7\ucf54\uc5b4 \uadfc\ub825 20\ubd84<\/li>\n\n\n\n
                            • \ud654\/\ud1a0:<\/strong> \uc694\uac00 15\ubd84 + \uc0c1\uccb4 \uadfc\ub825 15\ubd84<\/li>\n\n\n\n
                            • \uc77c:<\/strong> \ud734\uc2dd\/\uc2a4\ud2b8\ub808\uce6d 20\ubd84 + \ub2e4\uc74c \uc8fc \uc7a5\ubcf4\uae30\u00b7\uc2dd\ub2e8 \uc900\ube44<\/li>\n<\/ul>\n\n\n\n
                              \n\n\n\n

                              5. \uc2a4\ud2b8\ub808\uc2a4\u00b7\uc218\uba74 \uad00\ub9ac: \ubc24 \ub540\u00b7\ubd88\uba74 \ub300\uc751 \ub8e8\ud2f4<\/h2>\n\n\n\n

                              \uc7a0\ub4e4\uae30 60\ubd84 \uc804 \u201c\uc708\ub4dc\ub2e4\uc6b4\u201d<\/h3>\n\n\n\n
                                \n
                              1. \uc870\uba85 **\ub178\ub780\uc0c9(\uac04\uc811\ub4f1)**\uc73c\ub85c \uc804\ud658<\/li>\n\n\n\n
                              2. \ub728\uac70\uc6b4 \uc0e4\uc6cc\/\uc871\uc695 10\ubd84<\/strong> \u2192 \uccb4\uc628 \ubc18\ub3d9\uc73c\ub85c \uc878\ub9bc\u2191<\/li>\n\n\n\n
                              3. 4-7-8 \ud638\ud761<\/strong>(4\ucd08 \ub4e4\uc774\ub9c8\uc2dc\uace0 7\ucd08 \uba48\ucd94\uace0 8\ucd08 \ub0b4\uc26c\uae30) 5\ud68c<\/li>\n\n\n\n
                              4. \uc2a4\ub9c8\ud2b8\ud3f0\u00b7\ub274\uc2a4\u00b7\uc5c5\ubb34 \uc885\ub8cc \u2192 \uc885\uc774\ucc45 10\ubd84<\/em><\/li>\n\n\n\n
                              5. \uce68\uc2e4 \uc628\ub3c4 18~20\u2103<\/strong>, \uba74 \uce68\uad6c, \uc587\uc740 \uc774\ubd88 2\uacb9(\ub540\ub098\uba74 1\uacb9 \uc81c\uac70)<\/li>\n<\/ol>\n\n\n\n

                                \ubc24\uc5d0 \uae68\ub294 \uacbd\uc6b0(\uc57c\uac04 \ubc1c\ud55c)<\/h3>\n\n\n\n
                                  \n
                                • \uc606\uc5d0 \ubb3c 2~3\ubaa8\uae08<\/strong> + \uc587\uc740 \uc218\uac74<\/strong> \uc900\ube44<\/li>\n\n\n\n
                                • \ucfe8\ub9c1 \ud328\ub4dc\/\uc824 \ud329<\/strong> \ubaa9 \ub4a4 2~3\ubd84<\/li>\n\n\n\n
                                • \ub2e4\uc2dc 4-7-8 \ud638\ud761 3\ud68c \u2192 \uacfc\ub3c4\ud55c \uc2dc\uacc4 \ubcf4\uae30 \uae08\uc9c0<\/li>\n<\/ul>\n\n\n\n

                                  \ub0ae \uc2a4\ud2b8\ub808\uc2a4 \ub2e4\ub8e8\uae30<\/h3>\n\n\n\n
                                    \n
                                  • 10\ubd84 \ud587\ube5b \uc0b0\ucc45<\/strong> + \uac10\uc0ac 3\uc904 \uc77c\uae30<\/strong><\/li>\n\n\n\n
                                  • \uce74\ud398\uc778\uc740 \uc624\uc804\uae4c\uc9c0\ub9cc<\/strong>, \uc624\ud6c4\uc5d4 \ud5c8\ube0c\ud2f0<\/li>\n\n\n\n
                                  • \ub9c8\uc74c\ucc59\uae40 5\ubd84<\/strong>(\uc571\/\uc720\ud29c\ube0c \uac00\uc774\ub4dc \ud65c\uc6a9)<\/li>\n<\/ul>\n\n\n\n
                                    \n\n\n\n

                                    6. \ubcf4\ucda9\uc81c\u00b7\uc758\ub8cc\uc801 \uc635\uc158(\uc5b8\uc81c\u00b7\uc5b4\ub5bb\uac8c \uc0c1\ub2f4\ud560\uae4c)<\/h2>\n\n\n\n
                                    \n

                                    \u26a0\ufe0f \uac1c\uc778 \uac74\uac15\uc0c1\ud0dc\u00b7\ubcf5\uc6a9\uc57d\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc5b4\uc694. \uc2dc\uc791 \uc804 \ub2f4\ub2f9\uc758\uc640 \uc0c1\uc758<\/strong>\ud558\uc138\uc694.<\/p>\n<\/blockquote>\n\n\n\n

                                      \n
                                    • \uce7c\uc298(1,000~1,200mg\/\uc77c)<\/strong> + \ube44\ud0c0\ubbfc D(800~1,000IU\/\uc77c)<\/strong>: \uc2dd\uc0ac\ub85c \ubd80\uc871\ud558\uba74 \ubcf4\ucda9 \uace0\ub824<\/li>\n\n\n\n
                                    • \uc624\uba54\uac00-3(EPA+DHA 1g\/\uc77c \ub0b4\uc678)<\/strong>: \uc0dd\uc120 \uc12d\ucde8 \uc801\uc73c\uba74 \ub3c4\uc6c0<\/li>\n\n\n\n
                                    • \ub9c8\uadf8\ub124\uc298(\uae00\ub9ac\uc2dc\ub124\uc774\ud2b8 \ub4f1, 200~300mg\/\uc77c)<\/strong>: \uc800\ub141\uc5d0 \uc18c\ub7c9 \u2192 \uc218\uba74\u00b7\uadfc\uc721 \uae34\uc7a5 \uc644\ud654\uc5d0 \ub3c4\uc6c0\ub420 \uc218 \uc788\uc74c(\uacfc\ub2e4 \ubcf5\uc6a9 \uc8fc\uc758)<\/li>\n\n\n\n
                                    • \uc2dd\ubb3c\uc131 \uc5d0\uc2a4\ud2b8\ub85c\uac90(\uc774\uc18c\ud50c\ub77c\ubcf8 \ub4f1)<\/strong>: \ucf69 \uc2dd\ud488 \uc6b0\uc120, \ubcf4\ucda9\uc81c\ub294 \uac11\uc0c1\uc120\/\uc720\ubc29\uc9c8\ud658 \ubcd1\ub825 \uc2dc \ubc18\ub4dc\uc2dc \uc0c1\ub2f4<\/strong><\/li>\n\n\n\n
                                    • HRT(\ud638\ub974\ubaac\uc694\ubc95)<\/strong>:\n
                                        \n
                                      • \uc5b8\uc81c?<\/strong> \uc911\ub4f1\ub3c4 \uc774\uc0c1\uc758 \ud64d\uc870\u00b7\ubd88\uba74 \ub4f1 \uc0b6\uc758 \uc9c8 \uc800\ud558\uac00 \uc2ec\ud560 \ub54c, \ud3d0\uacbd \ucd08\uae30(\ud3d0\uacbd \ud6c4 10\ub144 \uc774\ub0b4 \ub610\ub294 60\uc138 \ubbf8\ub9cc)\uc5d0 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\ub77c\uace0 \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4.<\/strong><\/li>\n\n\n\n
                                      • \uc7a5\uc810<\/strong>: \ud64d\uc870\u00b7\uc218\uba74\u00b7\uc9c8\uac74\uc870 \uac1c\uc120, \uace8\ubc00\ub3c4 \ubcf4\ud638<\/li>\n\n\n\n
                                      • \uc8fc\uc758<\/strong>: \uc720\ubc29\/\uc790\uad81 \uc9c8\ud658, \ud608\uc804 \uc704\ud5d8, \uc2ec\ud608\uad00 \uc704\ud5d8 \ub4f1 \uae08\uae30 \ud655\uc778 \ud544\uc218<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n
                                      • \ube44\ud638\ub974\ubaac \uc57d\ubb3c(\uc758\uc0ac \ucc98\ubc29)<\/strong>: SSRI\/SNRI, \uac00\ubc14\ud39c\ud2f0\ub178\uc774\ub4dc, \uad6d\uc18c \uc5d0\uc2a4\ud2b8\ub85c\uac90 \ud06c\ub9bc \ub4f1 \uc99d\uc0c1 \ub9de\ucda4 \uc870\ud569 \uac00\ub2a5<\/li>\n<\/ul>\n\n\n\n
                                        \"\uac31\ub144\uae30<\/figure>\n\n\n\n
                                        \n\n\n\n

                                        7. \uc624\ub298\ubd80\ud130 \ud560 \uc77c \uccb4\ud06c\ub9ac\uc2a4\ud2b8 & 7\uc77c \uc2e4\ucc9c \uacc4\ud68d<\/h2>\n\n\n\n

                                        \uc624\ub298 \uccb4\ud06c\ub9ac\uc2a4\ud2b8(\u2713\ud45c \ud574\ubcf4\uc138\uc694)<\/h3>\n\n\n\n
                                          \n
                                        • \uc624\ud6c4 3\uc2dc \uc774\ud6c4 \uce74\ud398\uc778 \uae08\uc9c0<\/strong><\/li>\n\n\n\n
                                        • \ubb3c 6~8\uc794<\/strong>(1.2~1.5L) \ub9c8\uc2dc\uae30<\/li>\n\n\n\n
                                        • \ucc44\uc18c 4\uc8fc\uba39 + \ub2e8\ubc31\uc9c8 2\ud68c<\/strong> \ucc44\uc6b0\uae30<\/li>\n\n\n\n
                                        • 30\ubd84 \uac77\uae30<\/strong> \ub610\ub294 \ub204\uc801 6,000\ubcf4<\/li>\n\n\n\n
                                        • \uc7a0\ub4e4\uae30 1\uc2dc\uac04 \uc804 \uc708\ub4dc\ub2e4\uc6b4 \ub8e8\ud2f4<\/strong> \uc2e4\ud589<\/li>\n\n\n\n
                                        • \uc5f4\uac10 \ub300\ube44 \uce68\uc2e4 \uc628\ub3c4 18~20\u2103<\/strong> \uc124\uc815<\/li>\n<\/ul>\n\n\n\n

                                          7\uc77c \uc2e4\ucc9c \uacc4\ud68d(\uc0d8\ud50c)<\/h3>\n\n\n\n
                                            \n
                                          • Day1<\/strong> \uc7a5\ubcf4\uae30 \ub9ac\uc2a4\ud2b8\ub300\ub85c \ucc44\uc18c\u00b7\ub2e8\ubc31\uc9c8\u00b7\ud1b5\uace1\ubb3c \ucc44\uc6b0\uae30<\/li>\n\n\n\n
                                          • Day2<\/strong> \uc544\uce68\uc5d0 \ub450\ubd80\u00b7\uc2dc\uae08\uce58<\/strong> \uba54\ub274, \ubc24\uc5d4 4-7-8 \ud638\ud761<\/li>\n\n\n\n
                                          • Day3<\/strong> \uac77\uae30 30\ubd84 + \uc694\uac00 10\ubd84<\/li>\n\n\n\n
                                          • Day4<\/strong> \uce74\ud398\uc778 \uc624\uc804 1\uc794\uc73c\ub85c \uc81c\ud55c, \uc624\ud6c4 \ud5c8\ube0c\ud2f0<\/li>\n\n\n\n
                                          • Day5<\/strong> \uc5f0\uc5b4\/\uace0\ub4f1\uc5b4 \uba54\ub274, \uacac\uacfc \ud55c \uc90c<\/li>\n\n\n\n
                                          • Day6<\/strong> \uc637 \ub808\uc774\uc5b4\ub4dc\u00b7\ubd80\ucc44 \uc900\ube44, \uc678\ucd9c\uc2dc \uc5f4\uac10 \ub300\ube44<\/li>\n\n\n\n
                                          • Day7<\/strong> \uc218\uba74\u00b7\ud64d\uc870\u00b7\uae30\ubd84 \uc810\uc218(1~5\uc810) \uae30\ub85d \u2192 \ub2e4\uc74c \uc8fc \uc804\ub7b5 \uc218\uc815<\/li>\n<\/ul>\n\n\n\n

                                            \uc644\ubcbd\ud558\uc9c0 \uc54a\uc544\ub3c4 \uad1c\ucc2e\uc544\uc694!<\/strong>: \ud558\ub8e8 \uc774\ud2c0 \ube60\ub728\ub824\ub3c4 \uad1c\ucc2e\uc2b5\ub2c8\ub2e4. \uc911\uc694\ud55c \uac83\uc740 \uafb8\uc900\ud788 \ub178\ub825\ud558\ub294 \ub9c8\uc74c\uacfc \ub2e4\uc2dc \uc2dc\uc791\ud558\ub294 \uc6a9\uae30\uc785\ub2c8\ub2e4. \uc791\uc740 \uc131\uacf5\uc5d0 \uc2a4\uc2a4\ub85c\ub97c \uce6d\ucc2c\ud558\uba70 \uc9c0\uc18d \uac00\ub2a5\uc131\uc744 \ub192\uc5ec \ubcf4\uc138\uc694.<\/p>\n\n\n\n

                                            \n

                                            \uae30\ub85d \ud301: \u201c\ud64d\uc870 \ud69f\uc218\/\uac15\ub3c4, \uc218\uba74\uc2dc\uac04, \uae30\ubd84(1~5), \uce74\ud398\uc778\u00b7\uc54c\ucf54\uc62c \uc12d\ucde8\u201d\ub97c \uba54\ubaa8\ud558\uba74 \ubb34\uc5c7\uc774 \ub098\ub97c \uc545\ud654\/\uac1c\uc120\ud558\ub294\uc9c0<\/strong> \uae08\ubc29 \ubcf4\uc5ec\uc694.<\/p>\n<\/blockquote>\n\n\n\n

                                            \n\n\n\n

                                            \uacb0\ub860<\/h2>\n\n\n\n

                                            \uac31\ub144\uae30\ub294 \u201c\uacac\ub514\ub294 \uc2dc\uac04\u201d\uc774 \uc544\ub2c8\ub77c \uad00\ub9ac\ud574\uc11c \uac00\ubccd\uac8c \uc9c0\ub098\uac08 \uc218 \uc788\ub294 \uae30\uac04<\/strong>\uc774\uc5d0\uc694.
                                            \uc2dd\ub2e8\uc744 \ubc14\uafb8\uace0, \ubab8\uc744 \uc870\uae08\uc529 \uc6c0\uc9c1\uc774\uace0, \uc7a0\ub4dc\ub294 \ubc29\uc2dd\uc744 \uc815\ub3c8<\/strong>\ud558\uba74 \uc99d\uc0c1 \uace1\uc120\uc774 \ubd84\uba85\ud788 \uc644\ub9cc\ud574\uc9d1\ub2c8\ub2e4.<\/p>\n\n\n\n

                                            \ud83d\udc49 \uc624\ub298\uc740 \uce74\ud398\uc778\uc744 \uc624\ud6c4\uc5d4 \uc26c\uace0<\/strong>, \uc800\ub141\uc5d0 10\ubd84\ub9cc \uc2a4\ud2b8\ub808\uce6d<\/strong>\ud574 \ubcf4\uc138\uc694.
                                            \uc791\uc740 \uc120\ud0dd\uc774 \ubaa8\uc5ec \ub0b4\uc77c\uc758 \ud3b8\uc548\ud568<\/strong>\uc744 \ub9cc\ub4ed\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

                                            \u201c\uac11\uc790\uae30 \uc5f4\uc774 \ud655 \uc62c\ub77c\uc624\uace0(\uc548\uba74\ud64d\uc870), \ubc24\uc5d0 \ub540 \ub54c\ubb38\uc5d0 \uae68\uc694.\u201d\u201c\uc9dc\uc99d\uc774 \ub298\uace0 \uc7a0\ub3c4 \ub4a4\uc22d\uc22d\u2026 \uc608\uc804 \uac19\uc9c0\uac00 \uc54a\ub124\uc694.\u201d \uac31\ub144\uae30\ub294 \ud53c\ud560 \uc218 \uc5c6\ub294 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \uc0dd\ub9ac \ubcc0\ud654\uc608\uc694. \uadf8\ub807\uc9c0\ub9cc \uc5b4\ub5bb\uac8c \uc0dd\ud65c\ud558\ub290\ub0d0\uc5d0 \ub530\ub77c \uc99d\uc0c1 \uac15\ub3c4\uc640 \uae30\uac04\uc774 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.\uc624\ub298 \uae00\uc740 \u2018\ub2f9\uc7a5 \uc624\ub298\ubd80\ud130\u2019 \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \uc2dd\ub2e8, \uc6b4\ub3d9, \uc218\uba74, \uc2a4\ud2b8\ub808\uc2a4 \ub300\ucc98\ubc95\uc744 \uc22b\uc790\u00b7\ubd84\ub7c9\u00b7\uc2dc\uac04\uae4c\uc9c0 \ub531\ub531 \uc9d1\uc5b4\ub4dc\ub9b4\uac8c\uc694. \ubaa9\ucc28 1. \uac31\ub144\uae30\uc758 \uc6d0\uc778\u00b7\uc8fc\uc694 \uc99d\uc0c1\u00b7\uc790\uac00 \uccb4\ud06c \u2192 \uc774\ub294 \ub2e8\uc21c \ucc38\uace0 \uc790\ub8cc\uc774\uba70, 2\uac1c…<\/p>\n","protected":false},"author":1,"featured_media":482,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[4],"tags":[311,310,309,307,308],"class_list":["post-481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-4","tag-50--","tag-310","tag-309","tag-307","tag-308"],"yoast_head":"\n\uc911\ub144 \uc5ec\uc131 \uac31\ub144\uae30 \uc99d\uc0c1 \uc644\ud654 \uc2dd\ud488, \uc0dd\ud65c \ubc29\uc2dd - 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