# August
Training Tip: Daily Nutrition for Marathon Runners
8¿ù ÈƷÿ¡ µµ¿ò¸»: ¸¶¶óÅæ ´Þ¸²À̸¦ À§ÇÑ ÀÏÀÏ ¿µ¾ç¼·Ãë
by Shelly Glover
Ãâó: http://www.nyrrc.org/nyrrc/mar01/training/augtip.html
"It used to be that I'd eat to run -- and the more I ran, the more I needed to eat. But now I run to eat. I love to eat."
-- Tom Fleming, 2-time NYC Marathon winner, The Quoteable Runner
"³ª´Â ´Þ¸®±â À§Çؼ ¸Ô¾ú´Ù -- ±×¸®°í ³»°¡ ´Þ¸±¼ö·Ï, ³ª´Â ´õ ¸¹ÀÌ ¸Ô¾î¾ß Çß´Ù. ±×·¯³ª Áö±Ý ³ª´Â ¸Ô±â À§Çؼ ´Þ¸°´Ù. ³ª´Â ¸Ô´Â °Ô ÁÁ´Ù."
-- Åè Ç÷¹¹Ö, ´º¿å½Ã ¸¶¶óÅæ¿¡¼ µÎ¹ø ¿ì½ÂÀÚ, ¾Ë ÇÊ¿ä°¡ ÀÖ´Â ´Þ¸²ÀÌ
Eating to Run vs Running to Eat: ´Þ¸®±â À§Çؼ ¸Ô±â ´ë(Óß) ¸Ô±â À§Çؼ ´Þ¸®±â
It's no secret lots of runners run to eat. For these gastronomic
gastrocs marathon training is weight control.
¸¹Àº ´Þ¸²À̵éÀÌ ¸Ô±â À§Çؼ ´Þ¸°´Ù´Â °ÍÀº ´õ ÀÌ»ó ºñ¹ÐÀÌ ¾Æ´Õ´Ï´Ù. ÀÌ·± ¹Ì½Ä°¡µé¿¡°Ô ¸¶¶óÅæ ÈÆ·ÃÀº üÁß Á¶ÀýÀÔ´Ï´Ù.
Other runners eat to run. Food is fuel for these anabalistic athletes.
These folks are pushing their bodies into the performance spectrum
by eating everyting from Ma Jung Turtle Fungus Soup to kola nuts
for a competitive edge.
´Ù¸¥ ´Þ¸²À̵éÀº ´Þ¸®±â À§Çؼ ¸Ô½À´Ï´Ù. ÀÌ·± ÀçÃæÀü(Çü) À°»óÀο¡°Ô À½½ÄÀº ¿¬·áÀÔ´Ï´Ù. ÀÌ·± ºÐµéÀº ÃÖ¼±À» ´ÙÇϱâ À§Çؼ Ma Jung ¹Ù´Ù°ÅºÏ ¹ö¼¸ ¼öÇÁ¿¡¼ºÎÅÍ ÄÝ¶ó ¿¸Å(û·® À½·áÀÇ ÀÚ±ØÁ¦)±îÁö ¸ðµç (º¸½Å ½ÄÇ°)À» ¸ÔÀ½À¸·Î½á ÀÚ½ÅÀÇ ¸öÀ» ¸ñÇ¥ ´Þ¼ºÀÇ °úÁ¤À¸·Î ¸ô¾Æ ³Ö°í ÀÖ½À´Ï´Ù.
Either way you graze, here are a few tips covering the basics
of daily runner fuel. We've done it both by the food pyramid and
calories. Take your pick and get eating!!
¾î´À ÂÊÀÌµç ¿©·¯ºÐÀº ½Ä»ç¸¦ ÇϽʴϴÙ, ¸ÅÀÏ ´Þ¸²ÀÌ ¿µ¾çÀ» À§ÇÑ ÇʼöÀûÀÎ »çÇ×À» ¾´ ¸î°¡Áö µµ¿ò¸»ÀÌ ¿©±â¿¡ ÀÖ½À´Ï´Ù. ½ÄÇ°(À½½Ä) ÇǶó¹Ìµå¿Í Ä®·Î¸®(¿·®)ÀÌ ÁغñµÅ ÀÖ½À´Ï´Ù. ¸¶À½´ë·Î °í¸£½Ã°í µå½Ê½Ã¿À.
Fueling Daily Runs: Æò¼Ò ´Þ¸®±â¸¦ À§ÇÑ ¿µ¾ç¼·Ãë
From my e-mail in-box -- "I'm so tired I can barely finish
my 6-mile runs. This marathon mileage is killing me!"
Á¦ ÀüÀÚ ¿ìÆí(À̸ÞÀÏ) Áß¿¡ -- "Àú´Â ³Ê¹«³ª ÁöÃļ 9.6km ´Þ¸®±â¸¦ °Ü¿ì ³¡³¾ ¼ö ÀÖ½À´Ï´Ù. ÀÌ °Å¸®°¡ Àú¿¡°Ô´Â ¹ö°Ì½À´Ï´Ù!"
No doubt about it, marathon mileage can leave you groping for an
extra cup of caffeine for that missing zing.
But, that tired feeling may have a lot more to do with what
you ate than what you ran.
´ÙºÐÈ÷, ¸¶¶óÅæÀ» À§Çؼ ´Þ·Á¾ß ÇÒ ÁÖÇà°Å¸®¸¦ ä¿ì±â À§ÇÑ ¿ø±â¸¦ ȸº¹Çϱâ À§Çؼ ¿©·¯ºÐÀº ÇÑÀÜÀÇ Ä«ÆäÀÎÀ» ´õ ãÀ¸½Ç ¼ö Àְڳ׿ä. ±×·±, ÃÄÁø ´À³¦Àº ´Þ¸° °Å¸® ¶§¹®ÀÌ ¾Æ´Ï¶ó µå¼Ì´ø °Í°ú ´õ ¸¹Àº °ü·ÃÀÌ ÀÖ½À´Ï´Ù.
If your tiredness seems to be more than just a case of the post
long run yawns, maybe you need to check your fuel tank. Day after
day fatigue can stem from a nutritional deficit. Your body can signal
its need for more fuel subliminally. Say, for instance, on
a morning run you only survive by chasing visions of pancakes. Or
maybe when passing a diner en route and give serious consideration
to bRUNch instead of finishing a run.
¸¸¾à ÀÚ½ÅÀÇ ÇǷΰ¡ ±ä´Þ¸®±â ÈÄ ÇÇ°ïÀÇ °æ¿ì·Î ¿©°ÜÁø´Ù¸é, ÀÚ½ÅÀÇ ¿¬·á ÅÊÅ©¸¦ Á¡°ËÇغ¸½Ê½Ã¿À. ÇÇ·ÎÀÇ ¿¬ÀåÀº ¿µ¾ç ºÎÁ·¿¡¼ »ý±é´Ï´Ù. ÀÚ½ÅÀÇ ¸öÀº ¹«ÀǽÄÀûÀ¸·Î ´õ ¸¹Àº À½½ÄÀÌ ÇÊ¿äÇϱ⿡ ÀÚ½ÅÀÇ ÇÊ¿ä·®À» ½ÅÈ£·Î º¸³¾ ¼ö ÀÖ½À´Ï´Ù. ¿¹¸¦ µé¸é, ÀÌ·¸Áö ¾Ê¾Ò³ª¿ä, ¾î´À³¯ ¾Æħ ´Þ¸®±â¸¦ ÇÒ ¶§ ÆÒÄÉÀÌÅ©¸¦ ÂѴ ȯ»óÀ¸·Î ´Þ¸®Áö ¾ÊÀ¸¼Ì³ª¿ä. ȤÀº ¸ÅÀÏ ¸Ô´ø Àú³á½Ä»ç¸¦ °Ç³Ê¶Ù¾î¼ ´Þ¸®±â¸¦ ³¡³»´Â °ÍÀº Áý¾îÄ¡¿ì°í ¾ÆÁ¡(¾Æħ°â Á¡½É)¸¸ Çмö°í´ëÇÏÁö ¾ÊÀ¸¼Ì´ÂÁö¿ä.
Breakfast may be just what you need to break that fatigue cycle
-- especially a breakfast of carbohydrates. During marathon training,
think of food as fuel - not eating enough and emptying the tank
during workouts can leave your running on fumes.
¾Æħ½Ä»ç´Â ±×·± ÇÇ·ÎÀÇ ¾Ç¼øȯÀ» ±ú±â À§ÇÑ °ÍÀ¸·Î ÇؾßÇÒ °Ì´Ï´Ù -- ƯÈ÷ ź¼öȹ° À§ÁÖ·Î. ¸¶¶óÅæ ÈÆ·Ã µ¿¾È¿¡, À½½ÄÀ» ¿¬·á·Î »ý°¢ÇϽʽÿÀ - Àû´çÈ÷ µå½Ã°í ±×¸®°í ÈƷÿ¡¼ ¿¬·á ÅÊÅ©¸¦ ºñ¿ì´Â °ÍÀ¸·Î ÀÚ½ÅÀÇ ´Þ¸®±â¸¦ ÇÒ ¼ö ÀÖÀ» °Ì´Ï´Ù.
A runner's body cannot store large amounts of carbs and must take
in each day what it needs As you use your energy supply, endurance
decreases. You can keep endurance high by consuming appropriate
amounts of carbs. Knowing how many carbs you need per day helps.
´Þ¸²À̵éÀÇ ¸öÀº ¸¹Àº ¾çÀÇ Åº¼öȹ°À» ÀúÀåÇÒ ¼ö ¾øÀ¸¹Ç·Î ÇÊ¿äÇÑ ¾çÀ» ¸ÅÀÏ Ã¤¿ö¾ß ÇÕ´Ï´Ù. ÀÚ½ÅÀÇ ¿¡³ÊÁö °ø±Þ·®À» ³Ñ´Â ¼Ò¸ð´Â, Áö±¸·ÂÀÇ °¨¼Ò·Î ³ªÅ¸³³´Ï´Ù. ÀûÀýÇÑ ¾çÀÇ Åº¼öȹ°À» ¼ÒºñÇÔÀ¸·Î½á ³ôÀº Áö±¸·Â ¼öÁØÀ» À¯ÁöÇÏ½Ç ¼ö ÀÖ½À´Ï´Ù. ¾ó¸¶³ª ¸¹Àº ź¼öȹ°ÀÌ ÇÏ·ç¿¡ ÇÊ¿äÇÑÁö ¾Æ½Ã´Â °ÍÀÌ µµ¿òÀÌ µË´Ï´Ù.
Figuring
Your Caloric Needs: ÀÚ½ÅÀÇ Ä®·Î¸® ÇÊ¿ä·® ¾Ë±â
Adult men and women need about 2000 to 2500 calories per day --
add onto this about 100 calories run per mile. To estimate your
daily calorie requirements:
¼ºÀÎ ³²ÀÚ¿Í ¿©ÀÚ´Â ÇÏ·ç¿¡ ¾à 2,000~2,500 Ä®·Î¸®(¿·®)°¡ ÇÊ¿äÇÕ´Ï´Ù -- µ¡ºÙÀ̸é 1(1.6)km¸¦ ´Þ¸®´Âµ¥ 62.5(100) Ä®·Î¸®°¡ ÇÊ¿äÇÔ. ÀÚ½ÅÀÇ ÀÏÀÏ Ä®·Î¸® »êÁ¤Çϱâ:
1) First you've got to figure out how many calories it takes
for your body to function -- breathe, repair itself, pump blood, digest
food and in general be alive. To get this figure --called you Resting
Metabolic Rate (RMR) -- multiply your weight measured in pounds by 10.
¸ÕÀú È£Èí, ÀÚü Àç»ý, Ç÷¾× ¹ÚÃâ, ¼ÒÈ ±×¸®°í ÀϹÝÀûÀ¸·Î »ý¸í·ÂÀ» À¯ÁöÇϱâ À§ÇÑ -- ÀÚ½ÅÀÇ ¸öÀÌ ¿òÁ÷À̱â À§Çؼ ¾ó¸¶³ª ¸¹Àº Ä®·Î¸®°¡ µé¾î°¡´ÂÁö ¾Ë¾Æ¾ß ÇÕ´Ï´Ù. ±âÃÊ ´ë»ç·®(RMR)À̶ó°í ºÒ¸®´Â -- ÀÌ ¼öÄ¡¸¦ ¾ò±â À§Çؼ ÆÄ¿îµå·Î ÃøÁ¤µÈ ÀÚ½ÅÀÇ ¸ö¹«°Ô¿¡ 10À» °öÇÕ´Ï´Ù.
Example: 130 pounds x 10 = 1300 calories (RMR)
¿¹: 130 x 10 = 1,300 Ä®·Î¸®(RMR)
cf) 1pound = ¾à 453.6g
2) Determine how many calories you need to support our lifestyle
beyond your workout. Think in terms here whether you sit all day (sedentary),
or deliver the mail (very active). Multiply your RMR from step #1 by the
appropriate % from the below chart.
ÈÆ·Ã ÀÌ¿Ü¿¡ ¿ì¸®ÀÇ ÀÏ»ó»ýÈ°À» À¯ÁöÇϱâ À§Çؼ ¾ó¸¶³ª ¸¹Àº Ä®·Î¸®°¡ ÇÊ¿äÇÑÁö °è»êÇØ º¼±î¿ä. ¿©±â¿¡¼ ÇÏ·çÁ¾ÀÏ ¾É¾Æ¼ ÀÏÇÏ´Â »ç¶÷ (¿¹; »ç¹«¿ø, ¼»ý), Áý¹è¿ø °°ÀÌ »ç¶÷ (¸Å¿ì È°µ¿ÀûÀÎ)À» ¶æÇÏ´Â ³¹¸»·Î »ý°¢ÇϽʽÿÀ. ù ´Ü°è¿¡¼ ¾òÀº ÀÚ½ÅÀÇ RMRÀ» ¾Æ·¡ Ç¥ÀÇ ÇØ´ç %¿¡ °öÇϽʽÿÀ.
If you are: : ¿¹¸¦ µé¸é
Sedentary: 20 to 40 % RMR
Moderately Active: 40 to 60% RMR
Very Active: 60 to 80% RMR
¼»ý: 20~40% RMR
Àû´çÈ÷ È°µ¿ÀûÀÎ: 40~60% RMR
¸Å¿ì È°µ¿ÀûÀÎ: 60~80& RMR
¢Ñ #÷ºÎ1 -¿µ¾ç(ç½å×, nutrition)
¢Ñ #÷ºÎ2 -±âÃÊ´ë»çÀ²(Ðñõ¨ÓÛÞó×Ë, basal metabolic rate)
¢Ñ #÷ºÎ3 -Resting Metabolic Rate Calculator(±âÃÊ´ë»çÀ² °è»ê±â)
Our example is moderately active 60% x 1300 (figure from step #1)
= 780 daily activity calories
´ëÇ¥ÀûÀÎ ¿¹¸¦ µé¾î¼ Àû´çÈ÷ È°µ¿ÀûÀÎ 60% x 1,300(ù ´Ü°è¿¡¼ ¾Ë¾Æ³½) = 780 ÀÏ»ó È°µ¿ ¿·®
3) Next, what your workout calories are for the day. Runners
figure roughly 100 calories per mile.
Our runner runs 6 miles per day at 10 minute per mile pace = 532
calories
´ÙÀ½À¸·Î, ÇÏ·ç µ¿¾È ÀÚ½ÅÀÇ ÈÆ·Ã ¿·®Àº ¾ó¸¶³ª µÉ±î¿ä. ´Þ¸²À̵éÀº ´ë·« 1(1.6)km¿¡ 62.5(100)Ä®·Î¸®·Î °è»êÇÕ´Ï´Ù.
4) Add totals from steps 1, 2 & 3 .
Our runner needs
Step 1 = 1300 Resting Metabolic Rate (RMR)
Step 2= 780 daily activity
Step 3= 532 workout calories
Sum 1+2+3 = 2612 calories per day to maintain weight
1, 2 & 3 ´Ü°èÀÇ ÃѰ踦 ³»º¸¸é
¿¹·Î µç ´Þ¸²ÀÌ´Â
1 ´Ü°è = 1,300 ±âÃÊ´ë»ç·® (RMR)
2 ´Ü°è = 780 ÀÏ»ó È°µ¿·®
3 ´Ü°è = 532 ÈÆ·Ã ¿·®
¸ö¹«°Ô¸¦ À¯ÁöÇÏ·Á¸é ÇÏ·ç¿¡ 1+2+3 = 2,612 Ä®·Î¸® ÀÔ´Ï´Ù.
THE FOOD PYRAMID
Carbohydrate Needs: ź¼öȹ° ÇÊ¿ä·® ½ÄÇ° ÇǶó¹Ìµå
Some 60 - 70 percent of calories in a runner's diet should come
from carbohydrates . These are the starches and grains. The food
pyramid contains carbs at its base. The first group, coming from
grains, are an important source of energy. Carbs include breads,
cereals, rice and pasta.
´Þ¸²ÀÌÀÇ ½Ä´ÜÇ¥¿¡¼ ¾à 60 - 70 %´Â ź¼öȹ°ÀÌ¿©¾ß ÇÕ´Ï´Ù. ÀÌ Åº¼öȹ°Àº ³ì¸»ÀÌ µç À½½Ä¹°°ú °î·ùÀÔ´Ï´Ù. ½ÄÇ° ÇǶó¹Ìµå´Â ±× ¹Ø¹ÙÅÁÀÌ Åº¼öȹ°ÀÔ´Ï´Ù. °î·ù¿¡¼ ¾ò¾îÁö´Â ù ºÎºÐÀº ¿¡³ÊÁöÀÇ Áß¿äÇÑ ¿øõÀÔ´Ï´Ù. ź¼öȹ°Àº »§, °î¹°½Ä, ½Ò ±×¸®°í ÆĽºÅ¸ µîÀÌ ÀÖ½À´Ï´Ù.
Carbohydrates also come from the second level of the pyramid --
fruits and vegetables. Runners need to consume 3-5 servings of vegetables
and 2-4 servings of fruits. Most folks need to eat these for fiber,
minerals, carbs and vitamins.
¶ÇÇÑ Åº¼öȹ°Àº ÇǶó¹ÌµåÀÇ µÎ¹ø° ´Ü°è -- °úÀÏ·ù¿Í ä¼Ò·ù¿¡¼ ¾òÀ» ¼ö ÀÖ½À´Ï´Ù. ´Þ¸²À̵éÀº ä¼Ò·ù¸¦ 3-5¹ø ±×¸®°í °úÀÏÀ» 2-4¹ø ¸Ô¾î¾ß ÇÕ´Ï´Ù. ´ëºÎºÐÀÇ »ç¶÷µéÀº ¼¶À¯Áú, ¹«±âÁú, ź¼öȹ° ±×¸®°í ºñŸ¹ÎÀ» ¾ò±â À§Çؼ À̰͵éÀº ¸ÔÀ» ÇÊ¿ä°¡ ÀÖ½À´Ï´Ù.
The USDA Pyramid recommends 6-11 servings per day of breads and
grains . Then there's even more carbs from fruits and vegetables.!!
Wheeeee! At first glance I don't eat 6-11 servings of anything in
a week -- let alone a day! I don't think I do anyway. But on the
other hand, most runners don't know the size of their shoes let
alone the size of the pasta portion. Most of us just pile it on
until it looks like enough to fill an empty gut and a leg or two.
USDA(United States Department of Agriculture -¹Ì±¹ ³ó¹«ºÎ) ÇǶó¹Ìµå´Â ÇÏ·ç¿¡ 6-11¹ø »§·ù¿Í °î¹°·ù¸¦ ¸Ôµµ·Ï ±ÇÀåÇÕ´Ï´Ù. °Ô´Ù°¡ °úÀÏ°ú ä¼Ò¿¡¼ ´õ ¸¹Àº ź¼öȹ°ÀÌ ÀÖ½À´Ï´Ù.!! ÈޤФÐ! ¾ð¶æ º¸¾Æ¼ Àú´Â ÀÏÁÖÀÏ¿¡ -- ÇÏ·ç¿¡´Â ¸»ÇÒ ÇÊ¿äµµ ¾øÀÌ ¾î¶² °Íµµ 6-11¹ø ¸ÔÁö ¾Ê¾Ò½À´Ï´Ù. Àú´Â ²À µû¶ó¼ ÇØ¾ß ÇÑ´Ù°í »ý°¢ÇÏÁö ¾Ê½À´Ï´Ù. ±×·¯³ª ´Ù¸¥ ÇÑÆíÀ¸·Î, ´ëºÎºÐÀÇ ´Þ¸²À̵éÀº ÀÚ½ÅÀÇ ½Å¹ß Å©±âµµ ¸ð¸£´Â °ÍÀº ´ç¿¬Áö»ç°í ÆĽºÅ¸ 1ÀκÐÀÌ ¾ó¸¶³ª µÇ´ÂÁö ¸ð¸¨´Ï´Ù. ´ëºÎºÐÀÇ ¿ì¸®´Â ºó¹è¸¦ ÃæºÐÈ÷ ä¿ï ¼ö ÀÖÀ» Á¤µµ±îÁö ±×³É Áý½À´Ï´Ù.
One bowl of cereal is not one serving. One ounce of cereal is
a serving. That means my big bowl of Lucky Charms is packed full
of about 3 servings or 1/3 of my daily runner's carbs. 6-11 servings
per day is 2-4 servings per meal. A big 4 ounce New York Style bagel
is equal to 3 or 4 servings of bread on the food pyramid.
ÇÑ ±×¸©ÀÇ °î¹°½Ä(½Ã¸®¾ó)Àº Çѹø ¸Ô´Â ¾çÀÌ ¾Æ´Õ´Ï´Ù. °î¹°½Ä ÀÏ ¿Â½º(28.3495g)ÀÌ ÇÑ ¹ø ¸Ô´Â ¾çÀÔ´Ï´Ù. ±×°ÍÀº Lucky CharmsÀÇ Á¦ Å« Á¢½Ã (¿ä¸®)´Â ²ËÂù 3¹ø ¸Ô´Â ¾çÀ̰ųª Á¦ ÀÏÀÏ ´Þ¸²ÀÌÀÇ Åº¼öȹ°·®ÀÇ 1/3ÀÔ´Ï´Ù. ÇÏ·ç¿¡ 6-11¹ø ¸ÔÀ½Àº ÇÑ ³¢´ç 2-4¹ø ¸Ô´Â ¾çÀÔ´Ï´Ù. Å« 4 ¿Â½º(113.4g) ´º¿å½Ä ·Ñ»§Àº ½ÄÇ° ÇǶó¹Ìµå¿¡¼ »§ÀÇ 3 ȤÀº 4¹ø ¸ÔÀ½¿¡ ÇØ´çÇÕ´Ï´Ù.
Here are a few other handy guides to serving sizes(¿©±â¿¡ Çѹø¿¡ ¾ó¸¶³ª ¸ÔÀ»Áö¿¡ ´ëÇÑ ¸î°¡Áö ´Ù¸¥ ¾È³» ÁöħÀÌ ÀÖ½À´Ï´Ù).
Number of Servings and Food Type |
One Serving Equivalents |
3 to 5 servings of vegetables |
1/2 cup |
2 to 4 servings of fruit |
1 cup or 1 piece |
6 to 11 servings of breads,
cereal, rice or pasta |
1 slice bread or 1/2 cup |
3 servings of low-fat milk,
yogurt or cheese |
1 cup or 1 slice |
2-3 servings of meat, poultry, fish,
cooked dry beans or cheese |
1 piece of meat the size of a deck of cards
or cup of cooked peas/beans or
2 tablespoons peanut butter
|
À½½Ä¹° Á¾·ù¿Í ¸Ô´Â Ƚ¼ö |
Çѹø¿¡ ¸Ô´Â ¾ç |
¾ßä·ù 3-5ȸ |
1/2 ÄÅ |
°úÀÏ·ù 2-4ȸ |
1 ÄŠȤÀº 1 Á¶°¢ |
»§·ù,°î¹°½Ä,½Ò,ÆĽºÅ¸
6-11ȸ |
»§ ÇÑÁ¶°¢ ȤÀº 1/2 ÄÅ |
ÀúÁö¹æ ¿ìÀ¯,¿ä±¸¸£Æ®,Ä¡Áî
3ȸ |
1 ÄŠȤÀº1 Á¶°¢ |
°í±â,»õ°í±â,¹°°í±â,¿ä¸®µÈ ¸¶¸¥
Äá·ù ȤÀº Ä¡Áî 3ȸ |
Ä«µå Çѹú Å©±âÀÇ °í±â ÇÑÁ¶°¢
ȤÀº ¿ä¸®µÈ ¿ÏµÎÄá/Äá ȤÀº
½Ä´ç¿ëÅ«½ºÇ¬ ¶¥Äá¹öÅÍ 2¼ù°¥
|
Try these visual guides(¾Æ·¡ÀÇ ´«¿¡ º¸ÀÌ´Â µíÇÑ ÁöħÀ» µû¶óÇØ º¸½Ê½Ã¿À).
Guide |
Serving Size |
Thumbnail |
1 serving butter or oil |
Thumb |
1/2 serving cheese |
Palm of hand |
1 serving meat |
Fist |
1 cup chopped vegetables, cooked or raw
1 serving, leafy vegetable
2 servings pasta, potatoes or cereal |
Tennis ball |
1 medium fruit (apple,orange)
|
Áöħ |
¸Ô´Â ¾ç |
¾öÁö¼ÕÅé |
1¹ø¿¡ ¸Ô´Â ¹öÅÍ È¤Àº ±â¸§ |
¾öÁö¼Õ°¡¶ô |
Ä¡Áî ¹ÝÁ¶°¢ |
¼Õ¹Ù´Ú |
1ȸ ¸Ô´Â °í±â |
ÁÖ¸Ô |
ÀÚ¸¥,¿ä¸®µÈ ȤÀº »ý ¾ßä ÇÑ ÄÅ
1ȸ ¸Ô´Â, ÀÙÀÌ ¸¹Àº ¾ßä
2ȸ ¸Ô´Â ÆĽºÅ¸,°¨ÀÚ,ȤÀº °î¹°½Ä |
Å״Ͻº °ø |
Áß°£Å©±â °úÀÏ Çϳª (»ç°ú,¿À·»Áö)
|
This is important stuff. After all, carbs fuel your muscles, delay
muscular fatigue, and add bulk and fiber to our diets.
ÀÌ°ÍÀº Áß¿äÇÑ ÀÚ·áÀÔ´Ï´Ù. °á±¹, ź¼öȹ°Àº ÀÚ½ÅÀÇ ±ÙÀ°¿¡ ¿¬·á¸¦ °ø±ÞÇÏ°í, ±ÙÀ° ÇǷθ¦ Áö¿¬½Ãŵ´Ï´Ù, ±×¸®°í ¿ì¸®ÀÇ ½Ä´Ü¿¡ Àå³»(íóÒ®) ºÒ¼ÒÈ(¼¶À¯Áú)°ú ¼¶À¯ÁúÀ» Ãß°¡ÇÕ´Ï´Ù.
While you are preparing to give birth to this marathon, nutrition
is crucial . The current food labeling system makes carb consumption
calculations as easy as well---cake. Read the labels and pay attention
to what goes between the lips and over your gums. Marathoning is
not an excuse to overeat. To keep your carb count by grams runners
need 3-5 grams of carbohydrates per day per pound of body weight
to keep endurance capacity running high.
¸¶¶óÅæ ¿ÏÁÖ¸¦ ÁغñÇÏ´Â µ¿¾È¿¡, ¿µ¾çÀº ¸Å¿ì Áß¿äÇÕ´Ï´Ù. Çö ½ÄÇ° Ç¥½Ã ü°è(ñÉ: ½ÄÇ° ³»¿ë¹°°ú ¿·® µîÀ» Ç¥½ÃÇÏ°Ô µÈ Á¦µµ)·Î ¾ÆÁÖ ½±°Ô ź¼öȹ° °è»êÀ» ÇÒ ¼ö ÀÖ½À´Ï´Ù --ÄÉÀÌÅ©. µüÁö¸¦ ÀÐÀ¸½Ã°í ¾î´À °ÍÀ» °í¸£½ÇÁö ÁÖÀǸ¦ ±â¿ì¸®½Ê½Ã¿À. ¸¶¶óÅæÀ» ÇÏ´Â °ÍÀº °ú½Ä¿¡ ´ëÇÑ º¯¸íÀÏ ¼ö ¾ø½À´Ï´Ù. ±×·¥ ´ÜÀ§·Î ÀÚ½ÅÀÇ Åº¼öȹ° ¼öÄ¡¸¦ À¯ÁöÇϱâ À§Çؼ ³ôÀº ¼öÁØÀÇ ´Þ¸®±â¸¦ À§ÇÑ Áö±¸·ÂÀ» À¯Áö¿¡ ´Þ¸²À̵éÀº ¸ö¹«°Ô 1ÆÄ¿îµå(453.6g) ´ç ÇÏ·ç¿¡ 3-5 ±×·¥(¸ö¹«°Ô 1kg ´ç ÇÏ·ç¿¡ 6.6-11g)ÀÇ Åº¼öȹ°ÀÌ ÇÊ¿äÇÕ´Ï´Ù.
Protein Needs
Protein's main job is to form and maintain body parts, including
bones, tissues, tendons and ligaments, skin and hair. It is not
a substantial energy source but, up to 10% of late marathon energy
comes from protein. It is used for fuel when running low on carbs.
´Ü¹éÁúÀÇ ÁÖ¿ä ¿ªÇÒÀº ¸öÀ» ±¸¼ºÇÏ°í, »À, Á¶Á÷, ÈûÁÙ ±×¸®°í Àδ븦 Æ÷ÇÔÇÏ¿©, ÇǺΠ±×¸®°í ÅÐÀÇ ¸ö °¢ ºÎºÐÀ» À¯ÁöÇÕ´Ï´Ù. ´Ü¹éÁúÀº º»ÁúÀûÀÎ ¿¡³ÊÁö ¿ø·á´Â ¾Æ´ÏÁö¸¸, ´Ü¹éÁú·ÎºÎÅÍÀÇ ¿¡³ÊÁö°¡ ³ª¸ÓÁö ¸¶¶óÅæ ¿¡³ÊÁöÀÇ 10%±îÁö Â÷ÁöÇÕ´Ï´Ù. ź¼öȹ° ¼öÁØÀÌ ³·Àº ´Þ¸®±â ¶§ ¿¬·á·Î ¾²ÀÔ´Ï´Ù.
Distance runners need .6 to .9 grams of protein per pound of body
weight per day. That's 2- 3 servings of meat, poultry, fish or eggs
per day or about 15-17 percent of daily calories. By the way, that's
not a cheeseburger - a cheeseburger is large serving of fat with
a little protein on the side. And you can't protein load either.
Excess protein isn't stored in bulging muscles or as fuel but as
-- you guessed it -- fat.(This is a gross simplification for the
more scientific minded -- bear with me to make a point)
Àå°Å¸® ´Þ¸²À̵éÀº ÇÏ·ç¿¡ ¸ö¹«°Ô ÆÄ¿îµå ´ç 0.6 ~ 0.9 g(kg ´ç 1.3 ~ 2 g)ÀÌ ÇÊ¿äÇÕ´Ï´Ù. ÇÏ·ç¿¡ À°°í±â, »õ°í±â, ¹°°í±â ȤÀº ´Þ°¿ÀÇ 2-3¹ø ¸ÔÀ½À̳ª ÀÏÀÏ Ä®·Î¸®ÀÇ 15-17%ÀÔ´Ï´Ù. ±×·±µ¥, Ä¡Áî¹ö°Å´Â ¾Æ´Õ´Ï´Ù - Ä¡Áî¹ö°Å ÇÑ°³´Â ´Ü¹éÁúÀÌ ÀûÀº ¹Ý¸é¿¡ Áö¹æÀÇ ¾çÀº ¸¹½À´Ï´Ù. ±×¸®°í ´Ü¹éÁú ¼·Ãë·®À» ä¿ï ¼ö ¾ø½À´Ï´Ù. ³²´Â ´Ü¹éÁúÀº ±ÙÀ°ÀÌ Ä¿Á®¼ ÀúÀåµÇÁö ¾Ê°í -- ÀÌ¹Ì ÁüÀÛÇϼ̰ÚÁö¸¸ -- Áö¹æ ÇüÅÂÀÇ ¿¬·á·Î ÀúÀåµË´Ï´Ù.(°úÇÐÀûÀÎ »ç°í·Î »ý°¢ÇÏ¸é ´Ü¼øÇÑ °á·ÐÀÔ´Ï´Ù -- Çѹø Àú¸¦ ¹Ï¾îº¸¼¼¿ä)
Protein is also obtained from milk, yogurt, & cheese and non-animal sources. Runners
need 2-3 servings daily of these foods for calcium and zinc. Many
runners shun meat. If you delete animal proteins, replace them with
alternates like beans, nuts, tofu and legumes
´Ü¹éÁúµµ ¶ÇÇÑ ¿ìÀ¯, ¿ä±¸¸£Æ®, & Ä¡Áî ±×¸®°í ºñ µ¿¹°¼º ½ÄÇ°¿¡¼ ¾ò¾îÁý´Ï´Ù. ´Þ¸²À̵éÀº Ä®½·°ú ¾Æ¿¬À» ¾ò±â À§ÇÏ¿© ¸ÅÀÏ 2-3¹ø ¸ÔÀ½ÀÌ ÇÊ¿äÇÕ´Ï´Ù. ¸¹Àº ´Þ¸²À̵éÀº °í±â¸¦ ²¨·¯ÇÕ´Ï´Ù. ¸¸¾à µ¿¹°¼º ´Ü¹éÁúÀÌ ½È´Ù¸é, ´Ù¸¥ ½ÄÇ°ÀÎ Äá, °ß°ú·ù, µÎºÎ ±×¸®°í Äá·ù·Î ´Ü¹éÁúÀ» º¸ÃæÇϽʽÿÀ.
Protein builds runners with amino acids. Some amino acids the
body can make -- others it must consume. Those that must be consumed
are called essential amino acids. Foods containing all essential
amino acids are called complete; foods containing only some of the
essential acids are called incomplete proteins. Eggs, fish, milk,
eggs and cheese and other animal sources are complete proteins.
Plant sources provide incomplete proteins. They fall into three
groups:
´Ü¹éÁúÀº ´Þ¸²À̵鿡°Ô ¾Æ¹Ì³ë»êÀ» ÁÝ´Ï´Ù. ¸î¸î ¾Æ¹Ì³ë»êÀº ¸ö¿¡¼ ¸¸µé ¼ö ÀÖ½À´Ï´Ù -- ´Ù¸¥ ¾Æ¹Ì³ë»êÀº ¼·ÃëÇؾ߸¸ ÇÕ´Ï´Ù. ¸Ô¾î¾ß¸¸ ÇÏ´Â ¾Æ¹Ì³ë»êÀº Çʼö ¾Æ¹Ì³ë»êÀ̶ó°í ºÒ¸³´Ï´Ù. ¸ðµç Çʼö ¾Æ¹Ì³ë»êÀ» Æ÷ÇÔÇÑ ½ÄÇ°À» ÃæºÐ ´Ü¹éÁúÀ̶ó°í ºÎ¸¨´Ï´Ù; ¸î°¡Áö Çʼö ¾Æ¹Ì³ë»ê¸¸À» Æ÷ÇÔÇÑ ½ÄÇ°À» ºÒÃæºÐ ´Ü¹éÁúÀ̶ó°í ºÎ¸¨´Ï´Ù. ´Þ°¿, ¹°°í±â, ¿ìÀ¯, ¾Ë°ú Ä¡Áî ±×¸®°í ´Ù¸¥ µ¿¹° ½ÄÇ°Àº ÃæºÐ ´Ü¹éÁúÀÔ´Ï´Ù.
½Ä¹° ½ÄÇ°Àº ºÒÃæºÐ ´Ü¹éÁúÀ» Á¦°øÇÕ´Ï´Ù. ÀÌµé ½ÄÇ°À» ¼¼ ¹«¸®·Î ³ª´¯´Ï´Ù.
Whole Grains: including whole wheat pasta, corn meal, brown rice,
barley, grits and bulgar.
¸ðµç °î·ù: ¸ðµç ¹Ð°¡·ç ÆĽºÅ¸, ¿Á¼ö¼ö ½Ä»ç, Çö¹Ì, º¸¸®, ¿ÀÆ®¹Ð ±×¸®°í ¹Ð
Seeds & Nuts : including peanuts, sunflower seeds, walnuts,
pecans, pumpkin seeds, and sesame seeds.
¾¾¾Ñ·ù & °ß°ú·ù: ¶¥Äá, Çعٶó±â¾¾, È£µÎ, ºÏ¾Æ¸Þ¸®Ä« È£µÎ, È£¹Ú¾¾, ±×¸®°í Âü±ú¾¾
Legumes: including lentils, peas, beans including garbanzo, white
or red kidney beans.
Äá·ù: ·»ÁîÄá, ¿ÏµÎ, Äá, º´¾Æ¸®Äá, ¹é/Àû °³¶Äá.
Combining incomplete sources creates Do-It-Yourself proteins.
Mixing two foods from these three groups is a great way to add variety
to your diet while obtaining all the essential amino acids.
ºÒÃæºÐ ´Ü¹éÁú ½ÄÇ°ÀÇ °áÇÕÀº ü³»¿¡¼ ÀÚüÀûÀ¸·Î ´Ü¹éÁúÀ» ¸¸µì´Ï´Ù. ÀÌ ¼¼ ¹«¸®¿¡¼ ³ª¿Â µÎ°¡Áö ½ÄÇ°ÀÇ È¥ÇÕÀº ¸ðµç Çʼö ¾Æ¹Ì³ë»êÀ» ¾òÀ» »Ó¸¸ ¾Æ´Ï¶ó ÀÚ½ÅÀÇ ½Ä´Ü¿¡¼ ´Ù¾çÇÑ ¿µ¾ç¼Ò¸¦ ¾ò´Â ÈǸ¢ÇÑ ¹æ¹ýÀÔ´Ï´Ù.
This is not exactly an exotic concept. Most of us have been combining
proteins for a good long while. -- How about a peanut butter and
whole wheat sandwich? Beans and rice? Sesame Noodles?
¾ö¹ÐÈ÷ ÀÌ°ÍÀº »ö´Ù¸¥ °³³äÀÌ ¾Æ´Õ´Ï´Ù. ´ëºÎºÐ ¿ì¸®´Â ¿À·§µ¿¾È ´Ü¹éÁú ÇÕ¼ºÀ» ÇÏ°í ÀÖ½À´Ï´Ù. -- ¶¥Äá ¹öÅÍ¿Í ¹Ð »÷µåÀ§Ä¡´Â ¾î¶»½À´Ï±î? Äá°ú ½Ò? Âü±ú ±¹¼ö´Â?
More, More, More: ´õ ¸¹ÀÌ, ´õ ¸¹ÀÌ, ´õ ¸¹ÀÌ
Food contains fuel in the form of carbohydrates, protein and fats. The
fuel is measured in calories. Marathoners need more energy than the food
pyramid recommendations provide. Proper amounts of these fuels can help
athletes optimize performance. These extra calories should come from fruits,
vegetables, cereals, rice, pasta and sports drinks. Figure adding about
100 calories for each mile run. Your individual burn rate varies depending
on the size, condition, age, gender, pace and efficiency of each runner.
½ÄÇ°Àº ź¼öȹ°, ´Ü¹éÁú ±×¸®°í Áö¹æÀÇ ÇüÅ·Π¿¬·á¸¦ Áö´Ï°í ÀÖ½À´Ï´Ù. ¿¬·á´Â Ä®·Î¸®·Î ÃøÁ¤µË´Ï´Ù. ¸¶¶óÅä³Ê´Â ½ÄÇ° ÇǶó¹Ìµå¿¡¼ Á¦½ÃµÈ ±ÇÀå·®º¸´Ù ´õ ¸¹Àº ¿¡³ÊÁö°¡ ÇÊ¿äÇÕ´Ï´Ù. À°»ó¼±¼öµéÀº Àû´çÇÑ ¾çÀÇ ¿µ¾ç¼Ò¸¦ ¼·ÃëÇÏ¿© ÃÖ°íÀÇ ±â·ÏÀ» ³»´Â µ¥ È°¿ëÇÒ ¼ö ÀÖ½À´Ï´Ù. ÀÌ ¿©ºÐÀÇ ¿·®Àº °úÀÏ, ä¼Ò, °î¹°½Ä, ½Ò, ÆĽºÅ¸ ±×¸®°í ½ºÆ÷Ã÷ À½·á·Î ¼·ÃëµÅ¾ß ÇÕ´Ï´Ù. 1(1.6)km¸¦ ´Þ¸®´Âµ¥ 62.5(100)Ä®·Î¸®°¡ µç´Ù´Â °ÍÀ» ±â¾ïÇϽʽÿÀ. ÀÚ½ÅÀÇ °³ÀÎ ¼Ò¸ðÀ²Àº ½ÅüÀÇ Å©±â, ¸ö»óÅÂ, ³ªÀÌ, ¼º, ´Þ¸®´Â ºü¸£±â ±×¸®°í °¢ ´Þ¸²ÀÌÀÇ È¿À²¼º¿¡ µû¶ó ´Ù¸¨´Ï´Ù.
Fat Needs, Oils and Sweets
: Áö¹æ ÇÊ¿ä·®, ±â¸§ ±×¸®°í °úÀÏ
Without ice cream, there would be darkness and chaos.
-- Don Kardong 1976 US Marathon Olympian The Quotable Runner
"¾ÆÀ̽ºÅ©¸²ÀÌ ¾ø´Ù¸é, ¼¼»óÀº ¾îµÒ°ú È¥µ·ÀÏ °Ì´Ï´Ù."
--Don Kardong 1976 ¹Ì±¹ ¿Ã¸²ÇÈ ¸¶¶óÅæ¿¡ Âü°¡ÇÑ ¾Ë¾ÆµÑ ¸¸ÇÑ ´Þ¸²ÀÌ
Yes, there is room in your life for ice cream -- and yes Jerry
-- cheesecake. An occasional food high in sugar, and/or fat including
cookies, pastries, cakes, soft drinks and snack foods is not only
okay but can be mentally satisfying. These calories provide energy,
but little nutritional value. These food are relegated to the top
of the food pyramid. And it's not because they are the most important
nutrient. Its more like they top off a good nutritional plan.
¹°·ÐÀÌÁö¿ä, ÀÚ½ÅÀÇ »î¿¡¼ ¾ÆÀ̽ºÅ©¸² -- ±×¸®°í ¿ª½Ã Á¦¸® -- Ä¡ÁîÄÉÀÍ °°Àº ¿©¹éÀº ÀÖ½À´Ï´Ù. °æ¿ì¿¡ µû¶ó¼ ´çºÐÀÌ ³ô°í/°Å³ª, Áö¹æÀÌ ¸¹ÀÌ Æ÷ÇÔµÈ °úÀÚ·ù, ±¸¿ö¼ ¸¸µç °úÀÚ·ù, ÄÉÀÍ, û·® À½·á ±×¸®°í °£½Ä(½º³¼)µµ ÁÁÀ» »Ó¸¸ ¾Æ´Ï¶ó Á¤½ÅÀûÀÎ ¸¸Á·À» ÁÙ ¼ö ÀÖ½À´Ï´Ù. ÀÌ·± Ä®·Î¸®´Â ¿¡³ÊÁö¸¦ Á¦°øÇÏÁö¸¸, ¿µ¾çÇÐÀû °¡Ä¡´Â Àû½À´Ï´Ù. ÀÌ·± ½ÄÇ°Àº ½ÄÇ° ÇǶó¹ÌµåÀÇ ÀºÎºÐ¿¡ ¼ÓÇÕ´Ï´Ù. ±×¸®°í ±×·¯Çϱ⿡ ±×·± ½ÄÇ°Àº °¡Àå Áß¿äÇÑ ¿µ¾ç¼Ò°¡ ¾Æ´Õ´Ï´Ù. ÀûÀýÇÑ ¿µ¾ç ¼·Ãë °èȹÀ» À§Çؼ´Â ±× ½ÄÇ°µéÀ» Á¦¿ÜÇÏ´Â °Ô ´õ ¹Ù¶÷Á÷ÇÕ´Ï´Ù.
In the pyramid's small tip are fats, oils and sweets. These include
salad dressing, candy and desserts -- providing calories, but little
else nutritionally. Most people should use these sparingly or wait
until their dietary needs have been meet before stressing these
foods. Less than 10% or your daily carbohydrates should come from
simple sugar sources. Drat. Hold down your intake of fats to between
20-30% of total calorie intake. There is often more fat in one fast
food binge than we need for an entire day. Food high in fats although
high in calories are inefficient as fuels for athletic performance.
Watch it. Even if you burn off all the extra calories -- your performance
may turn to junk without solid nutrition. Some days there isn't
even time to boil pasta water and life's too short to wait for the
microwave. When the temptation leads to the fast food counter keep
your register tapes short. Check your impulses at the door.
½ÄÇ° ÇǶó¹Ìµå ±×¸²À» ´õ ¼³¸íÇÏÀÚ¸é Áö¹æ, ±â¸§ ±×¸®°í ´çºÐÀÔ´Ï´Ù. À̰͵éÀº -- Ä®·Î¸®´Â Á¦°øÇÏÁö¸¸, ¿µ¾ç¼Ò°¡ ÀûÀº »ø·¯µå µå·¹½Ì, ĵµð ±×¸®°í ÈĽĿ¡ µé¾îÀÖ½À´Ï´Ù. ´ëºÎºÐÀÇ »ç¶÷µéÀº ÀÌ À½½ÄµéÀ» »ï°¡¾ß Çϰųª À½½ÄÀÇ ÇÊ¿ä·®ÀÌ ÃæÁ·µÈ ÈıîÁö ±â´Ù·Á¾ß ÇÕ´Ï´Ù. 10% ¹Ì¸¸ ȤÀº ÀÚ½ÅÀÇ ÀÏÀÏ Åº¼öȹ°Àº ´Ü´ç(Ó¤ÓØ) À½½Ä¹°¿¡¼ ¼·ÃëÇØ¾ß ÇÕ´Ï´Ù. ±ÍÂúÁö¸¸. ÃÑ Ä®·Î¸® ¼·ÃëÀÇ 20-30%»çÀÌ·Î ÀÚ½ÅÀÇ Áö¹æ ¼·Ã븦 ÁÙÀ̽ʽÿÀ. ÇϳªÀÇ ÆнºÆ® Ǫµå¿¡´Â ¿ì¸®°¡ ÇÏ·ç¿¡ ÇÊ¿ä·Î ÇÏ´Â ¾çº¸´Ù ¸¹Àº °Ô ÈçÇÕ´Ï´Ù. ¿·®ÀÌ ³ô¾Æµµ Áö¹æ ¼ººÐÀÌ ¸¹Àº À½½ÄÀº À°»ó °æ±â °á°ú¿¡ ¾²ÀÌ´Â ¿¬·á·Î¼ ºñÈ¿À²ÀûÀÔ´Ï´Ù. ±×Á¡À» ¸í½ÉÇØ¾ß ÇÕ´Ï´Ù. ¸¸¾à ÀÚ½ÅÀÌ ¸ðµç ¿©ºÐÀÇ Ä®·Î¸®¸¦ Å¿î´ÙÇصµ -- ÀÚ½ÅÀÇ ¿îµ¿ °á°ú´Â °íÇü À½½Ä¹° ¾øÀÌ´Â ³ª»Û °á°ú¸¦ ³¾ °Ì´Ï´Ù. ¾î¶² ³¯Àº ÆĽºÅ¸ÀÇ ¹°À» ²úÀÏ ½Ã°£Á¶Â÷ ¾ø°í ÀüÀÚ·»Áö¿¡¼ À½½ÄÀÌ µ¥¿öÁöÁö´Â °ÍÀ» ±â´Ù¸± ¼ö ¾øÀ» Á¤µµ·Î ½Ã°£ÀÌ ³Ê¹«µµ ¾ø½À´Ï´Ù. ÆнºÆ® Ǫµå °¡°Ô¿¡ °¡°í ½ÍÀº Ã浿ÀÌ ÀÏ ¶§ °è»ê´ëÀÇ ¿µ¼öÁõ ¸ñ·ÏÀ» Àá½Ã »ý°¢ÇØ º¸¼¼¿ä. ÀÚ½ÅÀÇ Ã浿À» ¹®¾Õ¿¡¼ ¸·À¸½Ê½Ã¿À.
Remember to restock your carbs each day for health and performance.
Don't fall into the runner's routine of eating the same food every
day. The key to good nutrition is variety and moderation. Use the
food pyramid and an occassional food log to balance your intake.
If you are in doubt, check with a licensed sports nutritionist.
³¯¸¶´Ù °Ç°°ú ¿îµ¿ ¼º°ú¸¦ À§Çؼ ÀÚ½ÅÀÇ Åº¼öȹ° ¼·Ã븦 »õ·ÎÀÌ ÇÑ´Ù´Â »ç½ÇÀ» ±â¾ïÇϽʽÿÀ. ³¯¸¶´Ù ¶È°°Àº À½½ÄÀ» ¸Ô´Â ´Þ¸²ÀÌÀÇ ÆÇ¿¡ ¹ÚÈù ½À°ü¿¡ ºüÁöÁö ¸¶¼¼¿ä. ÀûÀýÇÑ ¿µ¾çÀÇ ÇÙ½ÉÀº ´Ù¾ç(ÒýåÆ)°ú ÀýÁ¦(ï½ð¤)ÀÔ´Ï´Ù. ÀÚ½ÅÀÇ À½½Ä¹° ¼·Ãë°¡ ±ÕÇüÀ» ÀÌ·çµµ·Ï À½½Ä ÇǶó¹Ìµå ±×¸²°ú °¡²û ¸Ô´Â À½½Ä¹° ¸ñ·ÏÀ» ½á º¸½Ê½Ã¿À.
Food Pyramid
Chart: ½ÄÇ° ÇǶó¹Ìµå ±×¸²
In the next few editions we will cover Eating onThe Run, Drinking
On the Run and Long Run Tips.
À̾îÁö´Â ±Û¿¡¼ ´Þ¸± ¶§ ¸Ô±â, ¸¶½Ã±â ±×¸®°í ±ä ´Þ¸®±â¿¡ ´ëÇÑ µµ¿ò¸»À» ´Ù·ç°Ú½À´Ï´Ù.
SHELLY GLOVER has a master's degree in exercise physiology
from Columbia University. She co-authored The Runner's Handbook
and The Competitive Runner's Handbook [both available in the
online bookstore]
and is a veteran road runner and marathoner. She also coaches Mercury
Masters and The Greater New York Racing Team. Shelly-lynn can be reached
with specific questions by e-mail.
¼¿¸® ±Û·Î¹ö´Â ÄÝ·Òºñ¾Æ´ëÇÐ ¿îµ¿»ý¸®ÇÐ ºÐ¾ß ¼®»çÇÐÀ§ÀÚÀÔ´Ï´Ù. ±×³à´Â [¿Â¶óÀÎ ¼Á¡¿¡¼ µÑ ´Ù ±¸ÀÔÇÒ ¼ö ÀÖ´Â]´Þ¸²ÀÌÀÇ ¾È³»¼¿Í °æÀïÀûÀÎ ´Þ¸²ÀÌÀÇ ¾È³»¼ÀÇ °øµ¿ÀúÀÚÀÌ°í ¼÷´ÞµÈ ´Þ¸²ÀÌÀÔ´Ï´Ù. ¶ÇÇÑ '¸¶½ºÅͽº ¾È³»ÀÎ'°ú '´ë ´º¿å ´Þ¸®±â µ¿È£È¸'¸¦ ÁöµµÇÏ°í ÀÖ½À´Ï´Ù. ¼¿¸® ¸°¿¡°Ô À̸ÞÀÏ·Î ±¸Ã¼ÀûÀÎ Áú¹®À» ÇÒ ¼ö ÀÖ½À´Ï´Ù.
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# ÷ºÎ1 -¿µ¾ç(ç½å×, nutrition): »ý¹°Ã¼°¡ ¿ÜºÎ·ÎºÎÅÍ ¹°ÁúÀ» ¼·ÃëÇÏ¿© ü¼ººÐ(ô÷à÷ÝÂ)À» ¸¸µé°í, ü³»¿¡¼ ¿¡³ÊÁö¸¦ ¹ß»ý½ÃÄÑ »ý¸íÇö»ó(»ý¸íÀ¯Áö ¡¤¼ºÀå ¡¤°Ç°À¯Áö µî)À» À¯ÁöÇÏ´Â ÀÏ.
Ãâó: http://100.naver.com/100.php?id=113926&cid=AD1057742420807&adflag=1
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ÇÁ¶û½ºÀÇÈÇÐÀÚ A.L.¶óºÎ¾ÆÁö¿¡°¡ ¡°»ý¸íÀº ÇϳªÀÇ ÈÇÐÀûÀÎ °úÁ¤ÀÌ´Ù¡±°í ¸»ÇÑ °Íó·³ ½ÄÇ°ÀÇ ¿µ¾ç¼ÒµéÀÌ ¼ÒÈÈí¼öµÇ¸é ÀÏ·ÃÀÇ ÈÇÐÀû °úÁ¤¿¡ ÀÇÇÏ¿© ¿©·¯ °¡Áö ¹°Áú·Î º¯ÈµÇ¸é¼ »ý¸íÇö»ó¿¡ °ü¿©Çϴµ¥, ÀÌ ¿µ¾ç¼ÒµéÀÌ ¸ö ¾ÈÀ¸·Î µé¾î¿Í¼ ¸ö ¹ÛÀ¸·Î ¹è¼³µÉ ¶§±îÁöÀÇ º¯È¸¦ ¹°Áú´ë»ç¶ó Çϸç, ÀÌ°ÍÀº ¿µ¾ç¼Ò¸¦ ü¼ººÐÀ¸·Î Àüȯ½ÃÅ°´Â µ¿ÈÀÛ¿ë(ÔÒûùíÂéÄ)°ú ¹Ý´ë·Î ü¼ººÐÀ» ºÐÇؽÃÅ°´Â ÀÌÈÀÛ¿ë(ì¶ûùíÂéÄ)À¸·Î ±¸ºÐµÈ´Ù.
ÀÌ·¯ÇÑ ´ë»ç°úÁ¤ Áß¿¡ ¿©·¯ Á¾·ùÀÇ ¿µ¾ç¼ÒµéÀº µ¶¸³ÀûÀ¸·Î ±â´ÉÀ» ÇÏ´Â °ÍÀÌ ¾Æ´Ï¶ó »óÈ£ À¯±âÀû °ü°è¸¦ °¡Áö°í ÀÛ¿ëÇϱ⠶§¹®¿¡ ÁÁÀº ¿µ¾çÀº »ýü°¡ ÇÊ¿ä·Î ÇÏ´Â ¸ðµç ¿µ¾ç¼Ò¸¦ ¾çÀûÀ¸·Î³ª ÁúÀûÀ¸·Î ±ÕÇüÀÖ°Ô °ø±ÞÇϵµ·Ï ½ÄÇ°ÀÇ ¼±Åà ¹× ¹èÇÕÀ» ÀûÇÕÇÏ°Ô ÇÏ¿© ¼·ÃëÇÔÀ¸·Î½á ÀÌ·ç¾îÁú ¼ö ÀÖ´Ù.
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1. ź¼öȹ°
»ç¶÷ÀÌ ÇÊ¿ä·Î ÇÏ´Â ¿¡³ÊÁö¸¦ ´ëºÎºÐ °ø±ÞÇØ ÁÖ´Â ¿·®¿øÀ¸·Î¼, ´çÁú ¶Ç´Â ÇÔ¼öź¼Ò¶ó°íµµ ÇÑ´Ù. ź¼Ò ¡¤¼ö¼Ò ¡¤»ê¼Ò µî 3Á¾·ùÀÇ ¿ø¼Ò·Î ±¸¼ºµÇ¾î ÀÖÀ¸¸é¼ ¸Å ź¼Ò¸¶´Ù ÇÑ ºÐÀÚÀÇ ¹°À» Æ÷ÇÔÇÏ°í ÀÖ¾î ÀÏ¹Ý½Ä Cn(H2O)nÀ¸·Î Ç¥½ÃµÇ¹Ç·Î ź¼öȹ° ¶Ç´Â ÇÔ¼öź¼Ò¶ó°í ÇÑ´Ù.
¶Ç ź¼öȹ° 1°³ÀÇ ºÐÀÚ°¡ ¸î °³ÀÇ ´Ü´ç·ù(Ó¤ÓØ×¾)·Î ±¸¼ºµÇ¾ú´À³Ä¿¡ µû¶ó ´Ü´ç·ù ¡¤ÀÌ´ç·ù(ì£ÓØ×¾) ¡¤´Ù´ç·ù(ÒýÓØ×¾)·Î ±¸ºÐµÈ´Ù. Æ÷µµ´çÀ̳ª °ú´çÀº ´Ü´ç·ù¿¡ ¼ÓÇϸç, ÈçÈ÷ ¼³ÅÁÀ̶ó°í ÇÏ´Â ¼öÅ©·Î¿À½º¿Í Á¥´ç[êáÓØ]Àº ÀÌ´ç·ùÀÌ°í, ³ì¸»À̳ª ¼¶À¯¼Ò´Â ´Ù´ç·ù¿¡ ¼ÓÇÑ´Ù. ÀÌ´çÀ̳ª ´Ù´çÀº µ¿¹°ÀÇ ¼Òȱâ°ü¿¡¼ ¼ÒÈÈ¿¼Ò¿¡ ÀÇÇÏ¿© ´Ü´ç·ù·Î °¡¼öºÐÇØµÈ ÈÄ Èí¼ö ¡¤ÀÌ¿ëµÈ´Ù.
ź¼öȹ°ÀÇ ÁÖ±â´ÉÀº ¿¡³ÊÁö¸¦ Á¦°øÇÏ´Â °ÍÀÌ´Ù. µ¿¹°Àº ü³»¿¡¼ ´çÁúÀ» »êÈ(¿¬¼Ò)½ÃÅ´À¸·Î½á ½Ä¹°ÀÇ ¿±·Ï¼Ò°¡ ÈÇп¡³ÊÁö·Î ÀüȯµÇ¾î ÀúÀåÇÑ Å¾翡³ÊÁö¸¦ °£Á¢ÀûÀ¸·Î ÀÌ¿ëÇÑ´Ù. Áö¹æÀ̳ª ´Ü¹éÁúµµ ¿¡³ÊÁö¸¦ ³»Áö¸¸ ź¼öȹ°Àº °¡Àå °ªÀÌ ½Î°í ¼ÒÈÈí¼öÀ²ÀÌ ³ôÀ¸¸ç ü³»¿¡¼ ¿ÏÀü»êȵǴ °¡Àå °æÁ¦ÀûÀÌ°í È¿À²ÀûÀÎ ¿¡³ÊÁöÀÌ´Ù. ƯÈ÷, ÁßÃ߽Űæ°è¸¦ ¿òÁ÷ÀÌ°Ô ÇÏ´Â ¿¬·á´Â ź¼öȹ°À̸ç, ź¼öȹ°ÀÌ ºÐÇصż ³ª¿Â Æ÷µµ´çÀº ½Å°æÁ¶Á÷ÀÌ Á¦±â´ÉÀ» À¯ÁöÇÏ´Â µ¥ ²À ÇÊ¿äÇÏ´Ù.
2. Áö¹æ
Áö¹æÀ̶õ ¹°¿¡ ³ìÁö ¾Ê°í À¯±â¿ë¸Å(¿¡Å׸£ ¡¤º¥Á¨ ¡¤Å¬·Î·ÎÆ÷¸§ ¡¤¾Æ¼¼Åæ µî)¿¡ ³ìÀ¸¸ç »ý¹°Ã¼¿¡ ÀÇÇÏ¿© ÀÌ¿ë °¡´ÉÇÑ ¹°ÁúÀ» ¸»Çϴµ¥, ±»±â¸§°ú ±â¸§À» ¸ðµÎ Æ÷ÇÔÇÑ´Ù.
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½Åü°¡ ¿¡³ÊÁö¿øÀ¸·Î ´ëºÎºÐÀ» Áö¹æ¿¡¸¸ ÀÇÁ¸Çϸé Áö¹æÀÌ ºÒ¿ÏÀü¿¬¼ÒÇÏ¿© ÄÉÅæü(ketoneô÷)¶ó°í ÇÏ´Â »ê¼º¹°ÁúÀÌ °£¿¡¼ »ý¼ºµÇ¸ç, ÀÌ°ÍÀÌ Ç÷¾×À¸·Î ¿î¹ÝµÅ ³ªÆ®·ýÀ̿°ú ¿°À» ÀÌ·ç¾î ¿ä·Î ¹è¼³µÈ´Ù. ÀÌ°ÍÀº ü³»¿¡¼ ÀÌ¿ë°¡´ÉÇÑ ¿°±âÀÇ ¾çÀ» ³·Ãß´Â °á°ú°¡ µÇ¸ç ü¾×ÀÇpH¸¦ ³·Ãß¾î »ê¼ºÁßµ¶ÁõÀ» ÃÊ·¡ÇÑ´Ù. ÀÌ »óÅ´ À§ÇèÇϳª ÀÌ ¶§ ź¼öȹ°À» Åõ¿©ÇÏ¸é ¾ø¾îÁø´Ù.
3. ´Ü¹éÁú
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¡´¼ºÀÎÀÇ ´Ü¹éÁú ÇÊ¿ä·®¡µ ´ëü·Î ¼ºÀÎÀº üÁß1 kg´ç 0.9 gÀÇ ´Ü¹éÁúÀÌ ÇÊ¿äÇϸç, ÀÌ ¾çÀº ¼ºÀå±â ¾î¸°ÀÌ ¡¤ÀӽźΠ¡¤¼öÀ¯ºÎ ¶Ç´Â Áúº´°ú ¼ö¼ú ÈÄ¿¡´Â Áõ°¡µÈ´Ù. Çѱ¹ÀÎ ¿µ¾ç±ÇÀå·®Àº ¼ºÀÎ(20¡49¼¼)ÀÇ ´Ü¹éÁú ±ÇÀå·®À» ÇÏ·ç ³²ÀÚ 80 g, ¿©ÀÚ 70 gÀ¸·Î ±ÔÁ¤Çϴµ¥, ÀÌ ¾çÀº ÀÌ Áß¿¡¼ ¾î´À Á¤µµ´Â »ý¹°ÇÐÀû °¡Ä¡°¡ ³·Àº ´Ü¹éÁú·Î ¼·ÃëÇÒ °ÍÀ» °í·ÁÇÑ °ÍÀ̹ǷΠÀüü ¼·Ãë ´Ü¹éÁú Áß¿¡¼ 1/3Àº µ¿¹°¼º ´Ü¹éÁú·Î ¼·ÃëÇÏ´Â °ÍÀÌ ¹Ù¶÷Á÷ÇÏ´Ù. ±×·¯³ª ´Ü¹éÁúÀº ü³»ÀúÀåÀÌ ¾È µÇ¹Ç·Î ¿ä±¸·®ÀÇ ÃÖ¼Ò·®À¸·Î½á ¸¸Á·ÇÏ°í, ±ÇÀå·® ÀÌ»óÀ¸·Î ´õ ¸¹Àº ´Ü¹éÁúÀ» ¼·ÃëÇØ¾ß ÇÒ ÇÊ¿ä´Â ¾ø´Ù. Áö±Ýµµ ¼¼°èÀÇ ¸¹Àº ³ª¶ó¿¡¼ °¡³ÇÑ »ç¶÷µéÀº ´Ü¹éÁú ¿µ¾ç¹®Á¦¸¦ °Þ°í ÀÖÀ¸¸ç ÀÌ°ÍÀº ¾çÀûÀÎ ºÎÁ·¿¡¼º¸´Ù´Â °ªºñ½Ñ µ¿¹°¼º ´Ü¹éÁú ºÎÁ·ÀÇ ÁúÀûÀÎ ¹®Á¦¿¡¼¿À´Â °æ¿ì°¡ ¸¹´Ù.
4. ¹«±âÁú
¹«±âÁúÀº ÀÎü ³»¿¡¼ ¿¡³ÊÁö¿øÀº µÇÁö ¾ÊÀ¸³ª ½ÅüÀÇ ±¸¼º°ú ÀϺΠ½Åü±â´ÉÀ» Á¶ÀýÇÏ´Â µ¥ ÇʼöÀû ¿ä¼ÒÀÌ´Ù. ½ÄÇ°À̳ª »ý¹°Ã¼¿¡ µé¾î ÀÖ´Â ¿ø¼Ò °¡¿îµ¥ ź¼Ò ¡¤¼ö¼Ò ¡¤»ê¼Ò ¡¤Áú¼Ò¸¦ Á¦¿ÜÇÑ ´Ù¸¥ ¿ø¼Ò¸¦ ÅëƲ¾î ¹«±âÁúÀ̶ó Çϸç, ÀÌ°ÍÀº À¯±â¹°ÁúÀÌ ¿¬¼ÒÇÏ¸é ³²°Ô µÇ¹Ç·Î ȸºÐ(ash)À̶ó°íµµ ÇÑ´Ù.
ÀÚ¿¬°è¿¡ Á¸ÀçÇÏ´Â ¸¹Àº ¹«±âÁú °¡¿îµ¥ ¿µ¾çÀûÀ¸·Î ÀÎü¿¡ ÇÊ¿äÇÑ °ÍÀº ¾à 20Á¾ÀÌµÈ´Ù°í ¾Ë·ÁÁ³´Ù. ¹«±âÁú Áß Ã¼³»¿¡ °¡Àå ¸¹Àº °ÍÀº Ä®½·°ú ÀÎÀ¸·Î¼ À̵éÀº °ñ°Ý°ú Ä¡¾ÆÀÇ ÁÖ¼ººÐÀÌ´Ù. ¶Ç Ä®½·Àº Ç÷¾×ÀÀ°í°úÁ¤¿¡ ÇʼöÀûÀÎ ¹°ÁúÀ̸ç ÀÎÀº ÇÙ»ê°ú ¼¼Æ÷¸·À» ±¸¼ºÇÏ´Â ÀÎÁöÁúÀÇ ¼ººÐÀÌ µÇ°í ¸î¸î È¿¼Ò³ª Á¶È¿¼ÒÀÇ ±¸¼º¼ººÐÀ¸·Î¼ ź¼öȹ° »êÈ¿¡ °ü¿©ÇÑ´Ù.
¼Ò±ÝÀº ³ªÆ®·ý°ú ¿°¼Ò°¡ °áÇÔµÈ ÈÇÕ¹°·Î¼ Ä®·ý°ú ÇÔ²² ü³» ¼öºÐ°ú »ê ¡¤¿°±â ±ÕÇüÀ» À¯ÁöÇÏ°í »ïÅõ¾ÐÀ» Á¶ÀýÇÑ´Ù. ¿°¼Ò´Â ¿°»êÀ¸·Î¼ À§¾×ÀÇ ±¸¼º¼ººÐÀÌ´Ù.
Çѱ¹ÀÎÀº 1ÀÏ Æò±Õ 15¡20 gÀÇ ¼Ò±ÝÀ» ¼·ÃëÇÏ´Â °ÍÀ¸·Î Á¶»çµÇ¾î Àִµ¥, ¹Ì±¹(Food and Nutrition Board, National Research Council)¿¡¼ ¼³Á¤µÈ ¼Ò±Ý¼·ÃëÀÇ ¾ÈÀü¹üÀ§´Â ÇÏ·ç 2.75¡8.25 gÀ¸·Î¼ Çѱ¹ÀÎÀÇ ¼Ò±Ý¼·Ãë·®Àº ÇÊ¿ä·®À» ÈξÀ ÃÊ°úÇÑ´Ù. Áö±Ý±îÁöÀÇ ¿¬±¸¿¡ ÀÇÇÏ¸é ¼Ò±ÝÀÇ °úÀ×¼·Ãë´Â Ç÷¾Ð»ó½ÂÀÇ ÀÛ¿ëÀ» ÇÏ°í ½ÇÇ赿¹°ÀÇ ¼ö¸íÀ» ´ÜÃà½ÃŲ ¹Ý¸é °Ç°¿¡ À¯¸®ÇÑ Á¡Àº ÀüÇô ¾ø´Ù°í ÇÑ´Ù.
öºÐÀº ÀûÇ÷±¸ÀÇ Ç÷»ö¼Ò¸¦ ±¸¼ºÇϸç, ¿ä¿Àµå´Â °©»ó¼± È£¸£¸óÀΠƼ·Ï½ÅÀÇ ¼ººÐÀ¸·Î¼ °¢°¢ Áß¿äÇÑ »ý¸®±â´ÉÀ» ´ã´çÇÑ´Ù. ÀÌ ¹Û¿¡ ¸¶±×³×½· ¡¤È² ¡¤±¸¸® ¡¤Ç÷ç¿À¸£ ¡¤¾Æ¿¬¡¤ ¼¿·» ¡¤¸Á°£ ¡¤¸ô¸®ºêµ§ ¡¤ÄÚ¹ßÆ® ¡¤Å©·Ò µîÀÌ ¿ì¸® ¸ö¿¡ ÇÊ¿äÇÑ ¼ººÐÀ¸·Î ¾Ë·ÁÁ® ÀÖÀ¸³ª, º¸Åë ±ÕÇü ÀâÈù ½Ä»ç¸¦ ÇÏ°í Ä®½· ¡¤Ã¶ºÐ ¡¤¿ä¿Àµå¸¦ ÃæºÐÈ÷ ¼·ÃëÇÏ¸é ³ª¸ÓÁö´Â ºÎÁ·µÇ´Â ÀÏÀÌ °ÅÀÇ ¾øÀ¸¹Ç·Î ½Å°æÀ» ¾²Áö ¾Ê¾Æµµ µÈ´Ù.
5. ºñŸ¹Î
¹«±âÁú°ú °°ÀÌ ÀüÇô ¿¡³ÊÁö¸¦ ³»Áö ¸øÇϳª 3´ë ¿·®¼Ò°¡ ü³»¿¡¼ Á¤»óÀûÀ¸·Î »êÈµÇ¾î ¿¡³ÊÁö¸¦ ¹ß»ýÇÏ·Á¸é ºñŸ¹ÎÀÇ µµ¿ò ¾øÀÌ´Â ¾È µÈ´Ù. Áï, ºñŸ¹ÎÀº ź¼öȹ° ¡¤Áö¹æ ¡¤´Ü¹éÁúÀÇ È¿À²ÀûÀÎ ÀÌ¿ëÀ» °¡´ÉÇÏ°Ô ÇÏ´Â À¯±âÈÇÕ¹°·Î¼ µ¿¹°°ú »ç¶÷ÀÇ »ýÁ¸¿¡ ÇʼöÀûÀÎ ¹°ÁúÀÌ´Ù.
Á¤»óÀûÀÎ ½ÄÇ°¿¡ ±ØÈ÷ ¼Ò·® Á¸ÀçÇÏ°í »ç¶÷ÀÌ ¸ÅÀÏ ÇÊ¿ä·Î ÇÏ´Â ºñŸ¹ÎÀÇ Àüü ¾çÀº ¾à 20 mg¿¡ ºÒ°úÇϳª ½Ä»ç¿¡ °áÇ̵Ǿú°Å³ª ÀûÀýÇÏ°Ô Èí¼öµÇÁö ¾ÊÀ¸¸é °áÇÌÁõ¼¼¸¦ ÃÊ·¡ÇÑ´Ù. ±×°ÍÀº ºñŸ¹ÎÀÌ Ã¼³»¿¡¼ ÇÕ¼ºµÇÁö ¾Ê¾Æ ¹Ýµå½Ã ½Ä»ç¿¡¼ ¼·ÃëÇØ¾ß Çϱ⠶§¹®ÀÌ´Ù.
ºñŸ¹Î·ù¿¡´Â Çѹø¿¡ ¸¹ÀÌ ¼·ÃëÇÏ¸é ±×°ÍÀÌ °£Àå¿¡ ÀúÀåµÇ¾î ÀÖ´Ù°¡ ±× ÈÄ »ó´çÇÑ ±â°£ µ¿¾È Á¶±Ý¾¿ »ç¿ëµÇ´Â °Í(ºñŸ¹ÎA ¡¤D)°ú ¿©ºÐÀÇ °ÍÀº ¸ðÁ¶¸® ¿ÀÁÜ[Òã]À¸·Î ¹èÃâµÇ¾î ¹ö¸®´Â °Í(ºñŸ¹ÎB1 ¡¤B2¡¤C, ´Ï¾Æ½Å»ê)ÀÇ 2°¡Áö°¡ ÀÖ´Ù. µû¶ó¼ ÈÄÀÚ¸¦ ¸ÅÀÏ ¼·ÃëÇؾßÇÑ´Ù.
6. ½ÄÇ°ÀÇ ¿·®°ª
¿·®ÀÇ ÃøÁ¤´ÜÀ§·Î¼´Â Ä®·Î¸®°¡ »ç¿ëµÇ¸ç, 1Ä®·Î¸®´Â ¹° 1 gÀÇ ¿Âµµ¸¦ 1 ¡É ¿Ã¸®´Âµ¥ ÇÊ¿äÇÑ ¿·®À¸·Î¼ ¡®cal¡¯·Î Ç¥½ÃÇÑ´Ù. ÀÌ cal´Â ¹°¸®Çп¡¼ »ç¿ëÇÏ´Â ´ÜÀ§ÀÌ°í, ½ÄÇ°ÀÇ ¿·®°ªÀ» ÃøÁ¤ÇÒ ¶§´Â ų·ÎÄ®·Î¸®(kcal), Áï calÀÇ 1000¹è µÇ´Â ¿·®À» Ç¥½ÃÇÏ´Â ´ÜÀ§°¡ »ç¿ëµÈ´Ù. °ú°Å¿¡´Â ¡®Ca1¡¯¶ó°í CÀÚ¸¦ ´ë¹®ÀÚ·Î ½á¼ ¡®kcal¡¯¿Í °°Àº ¾çÀ» Ç¥½ÃÇÏ´Â ´ÜÀ§·Î »ç¿ëÇÏ¿´À¸³ª ¿äÁò¿¡´Â »ç¿ëÇÏÁö ¾Ê´Â´Ù.
¸ö ¹Û¿¡¼ ¹ß»ýÇÏ´Â ½ÄÇ°ÀÇ ¿·®°ªÀº Æø¹ß¿·®°è(bomb calorimeter)¿¡ ÀÇÇÏ¿© ÃøÁ¤µÈ´Ù. Æø¹ß¿·®°è¿¡¼ 3´ë ¿·®¼Ò°¡ ¿ÏÀü¿¬¼ÒµÇ¾úÀ» ¶§ ¹ß»ýÇÏ´Â ¿·®Àº 1 g´ç ź¼öȹ° 4.1 kcal, Áö¹æ 9.45 kcal, ´Ü¹éÁú 5.65 kcalÀÌÁö¸¸ ½ÄÇ°ÀÌ °¡Áö°í ÀÖ´Â ¿·®¼Ò´Â ù° ¼ÒÈÈí¼ö°¡ ºÒ¿ÏÀüÇÏ°í, µÑ° ´Ü¹éÁúÀÇ °æ¿ì´Â ü³»¿¡¼ ºÒ¿ÏÀü¿¬¼ÒµÇ±â ¶§¹®¿¡ ü³»ÀÇ ¿·®°ªÀº À̺¸´Ù ´Ù¼Ò ¶³¾îÁø´Ù.
¸¹Àº ÃøÁ¤À» ÅëÇÏ¿© »êÃâµÈ ¾ÖÆ®¿öÅÍ°è¼öÀÇ »ý¸®ÀûÀÎ ¿·®°ªÀº 1 g´ç ź¼öȹ° 4 kcal, Áö¹æ 9 kcal, ´Ü¹éÁú 4 kcal·Î¼, À̵éÀº ±Ù»çÄ¡¿¡ ºÒ°úÇϱâ´Â ÇÏÁö¸¸ ü³»¿¡¼ ¹ß»ýÇÏ´Â ½ÄÇ°ÀÇ ¿·®°ªÀ» Ãß»êÇÏ´Â µ¥ Æí¸®ÇÏ°Ô »ç¿ëµÈ´Ù.
7. ¿¡³ÊÁö´ë»ç
´ë»ç(metabolism)¶ó´Â ¿ë¾î´Â ±×¸®½º¾îÀÇ ¡®metaballein¡¯¿¡¼ À¯·¡ÇÑ °ÍÀ¸·Î º¯È(change:turn about)¸¦ ¶æÇÑ´Ù. Áï, ¿¡³ÊÁö´ë»ç¶õ »ýü°¡ ÀÚ¿¬¿¡ Á¸ÀçÇÏ´Â ½ÄÇ° ÁßÀÇ ¿·®¼Ò¸¦ ü³»¿¡¼ »êȽÃÅ´À¸·Î½á ¿¡³ÊÁö¸¦ ¾ò°í À̸¦ »ç¿ëÇÏ¿© »ý¸íÀ» À¯ÁöÇÏ´Â ¿¡³ÊÁö Àüȯ°úÁ¤À» ¸»ÇÑ´Ù.
¿¡³ÊÁö´Â ¡®ÀÏÀ» ÇÒ ¼ö ÀÖ´Â Èû¡¯À¸·Î Á¤ÀǵǸç, µ¿¹°ÀÇ Ã¼³» ¿¡³ÊÁö´Â °È°Å³ª ¶Ù°Å³ª ÇÏ´Â ÀÚ¹ßÀû ±ÙÀ°¿îµ¿»Ó ¾Æ´Ï¶ó ¼øȯ ¡¤È£Èí ¡¤¼ÒÈ µîÀÇ ¹«ÀǽÄÀû ÀÛ¿ë°ú »õ·Î¿î Á¶Á÷ Çü¼º, ü¿ÂÀ¯Áö µî »ý¸íÇö»ó À¯Áö¸¦ À§ÇÏ¿© ¼Ò¸ðµÈ´Ù.
¿Àº ¿¡³ÊÁö°¡ ¼Ò¸ðµÉ ¶§ »ý±â´Â ºÎ»ê¹°À̹ǷΠ¿¡³ÊÁö¸¦ ÃøÁ¤Çϴ ôµµ°¡ µÉ ¼ö ÀÖ´Ù. ÀÏÁ¤ÇÑ ±â°£¿¡ ½Åü¿¡ ÀÇÇÏ¿© ¼ÒºñµÇ´Â ¿¡³ÊÁö´Â Ưº°È÷ °í¾ÈµÈ ¿·®°è ¼Ó¿¡ »ç¶÷À» µé¾î°¡°Ô ÇÏ°í ÇǽÇÇèÀڷκÎÅÍ ¹æÃâµÇ´Â ¿ÀÌ Àý¿¬ÀÌ ÀßµÈ ÅëÀ» µÑ·¯½Î°í ÀÖ´Â ÄÚÀÏ ³»ÀÇ ¹°¿¡ Èí¼öµÇ°Ô ÇÏ¿© ±× ¹°ÀÇ ¿Âµµ°¡ »ó½ÂÇÏ´Â °ÍÀ» ÃøÁ¤ÇÑ ÈÄ, ÀÌ°ÍÀ» Ä®·Î¸®·Î ȯ»êÇÔÀ¸·Î½á ¾Ë ¼ö ÀÖ´Ù. ÀÌ ¹æ¹ýÀ» Á÷Á¢¿·®ÃøÁ¤¹ýÀ̶ó°í Çϴµ¥, ÃøÁ¤±â°è°¡ °Å´ëÇÏ°í °ªÀÌ ºñ½Î¹Ç·Î º¸ÅëÀº °£Á¢¿·®ÃøÁ¤¹ýÀÌ ÀÌ¿ëµÈ´Ù.
ÀÌ°ÍÀº ¡®¼Ò¸ðÇÏ´Â »ê¼ÒÀÇ ¾çÀº ¿·Î¼ ¹æÃâµÇ´Â ¿¡³ÊÁö¾ç¿¡ ºñ·ÊÇÑ´Ù¡¯´Â »ç½Ç¿¡ ±âÃÊÇÑ °ÍÀ¸·Î¼, È£Èí±â°è·Î ÀÏÁ¤ÇÑ ±â°£ µ¿¾È »ê¼ÒÀÇ ÈíÀÔ·®À» ÃøÁ¤ÇÏ¿© ÀÌ°ÍÀ» ¿¡³ÊÁö´ë»ç·®À¸·Î ȯ»êÇÏ´Â ¹æ¹ýÀÌ´Ù. ÀÌ ¹æ¹ýÀ¸·Î ¿©·¯ Á¾·ùÀÇ È°µ¿À̳ª È޽ĻóÅ¿¡ÀÖ´Â »ç¶÷ÀÇ ¿¡³ÊÁö´ë»ç·®À» ÃøÁ¤ÇÒ ¼ö ÀÖ´Ù. ¿¡³ÊÁö´ë»ç·®Àº °³ÀÎÀÇ ±âÃÊ´ë»ç·®, ±ÙÀ°¿îµ¿ Á¤µµ, ½ÄÇ°ÀÇ Æ¯À̵¿Àû(÷åì¶ÔÑîÜ) ÀÛ¿ë¿¡ ÀÇÇÏ¿© °áÁ¤µÈ´Ù.
8. ±âÃÊ´ë»ç·®
½Å°æÀÛ¿ë ¡¤¼øȯ ¡¤È£Èí ¡¤³»ºÐºñ ¡¤¼ÒÈ ¡¤Ã¼¿ÂÀ¯Áö, ±âŸ ¼¼Æ÷ÀÇ ÀÛ¿ë µî ±âÃÊÀûÀÎ »ý¸íÇö»ó À¯Áö¸¦ À§ÇÏ¿© ¼Ò¸ðµÇ´Â ¿¡³ÊÁöÀÌ´Ù.
±âÃÊ´ë»ç·®Àº ½Ä»ç ÈÄ Àû¾îµµ 12½Ã°£ÀÌ Áö³ ÈÄ Àû´çÇÑ ½Ç³»¿Âµµ¿¡¼ ½É½ÅÀÌ Æí¾ÈÇÑ »óÅ·ΠÀáµéÁö ¾Ê°í Á¶¿ëÈ÷ ´©¿ö Àִ ǥÁØ»óÅ¿¡¼ ÃøÁ¤µÇ¸ç, º¸Åë ¾Æħ½Ä»ç¸¦ ÇϱâÀüÀÌ ÃøÁ¤¿¡ Æí¸®ÇÑ ½Ã°£ÀÌ´Ù. ±âÃÊ´ë»ç·®Àº ¼ºº° ¡¤¿¬·É ¡¤Ã¼Ç¥¸éÀû ¡¤³»ºÐºñ ¡¤ÀÎÁ¾ µî ¿©·¯ ¿äÀο¡ ÀÇÇÏ¿© ´Þ¶óÁö³ª º¸Åë ¼ºÀÎÀº ÇÏ·ç 1,200¡1,800 kcal¶ó°í ÇÑ´Ù.
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