No : 298  
Read: 25393, Vote: 135, Date: 2005/08/01 07:08:00
Á¦ ¸ñ [¿Å±â±â]¿µ¾ç¼·Ãë - 8¿ù ÈƷÿ¡ µµ¿ò¸»
ÀÛ¼ºÀÚ ±èº´¹®
# 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

ÀÚ½ÅÀÇ Ä®·Î¸® ÇÊ¿ä·® ¾Ë±â

ź¼öÈ­¹° ÇÊ¿ä·®

´Ü¹éÁú ÇÊ¿ä·®

Áö¹æ ÇÊ¿ä·®

½ÄÇ° ÇǶó¹Ìµå ±×¸²

"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÷ ź¼öÈ­¹° 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 Åº¼öÈ­¹°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 Åº¼öÈ­¹°À» ¼ÒºñÇÔÀ¸·Î½á ³ôÀº Áö±¸·Â ¼öÁØÀ» À¯ÁöÇÏ½Ç ¼ö ÀÖ½À´Ï´Ù. ¾ó¸¶³ª ¸¹Àº ź¼öÈ­¹°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: ź¼öÈ­¹° 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 ź¼öÈ­¹°ÀÌ¿©¾ß ÇÕ´Ï´Ù. ÀÌ Åº¼öÈ­¹°Àº ³ì¸»ÀÌ µç À½½Ä¹°°ú °î·ùÀÔ´Ï´Ù. ½ÄÇ° ÇǶó¹Ìµå´Â ±× ¹Ø¹ÙÅÁÀÌ Åº¼öÈ­¹°ÀÔ´Ï´Ù. °î·ù¿¡¼­ ¾ò¾îÁö´Â ù ºÎºÐÀº ¿¡³ÊÁöÀÇ Áß¿äÇÑ ¿øõÀÔ´Ï´Ù. ź¼öÈ­¹°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 Åº¼öÈ­¹°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, ź¼öÈ­¹° ±×¸®°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 ź¼öÈ­¹°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 Åº¼öÈ­¹°·®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, ź¼öÈ­¹°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 ź¼öÈ­¹° °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 Åº¼öÈ­¹° 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 Åº¼öÈ­¹°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. ź¼öÈ­¹° 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 ź¼öÈ­¹°, ´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 Åº¼öÈ­¹°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 Åº¼öÈ­¹° 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.

Âü°í:
¢Ñ [¿Å±â±â]¿îµ¿À» À§ÇÑ ÃÖÀûÀÇ ¿µ¾ç¼·Ãë
¢Ñ [¿Å±â±â]´Þ¸®±â¿Í »ì»©±â À½½Ä¼·Ãë¹æ¹ý(¿©¼º)




# ÷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

ÀÌ ¶§ ¿ÜºÎ·ÎºÎÅÍ ¼·ÃëÇÏ´Â ¿µ¾ç¿¡ °ü¿©ÇÏ´Â ¹°ÁúÀ» ÅëƲ¾î ¿µ¾ç¼Ò¶ó°í ÇÑ´Ù. ±×·¯³ª ¼·ÃëÇÏ´Â ¹°Áú ÀüºÎ¸¦ ¿µ¾ç¼Ò¶ó°í´Â ÇÏÁö ¾Ê´Â´Ù. ¹°Àº ¸ðµç »ý¹°¿¡ ÇÊ¿äÇÑ ¹°ÁúÀÌÁö¸¸ ¿µ¾ç¼Ò¶ó°í´Â ÇÏÁö ¾Ê°í, È£ÈíÇÒ ¶§ µéÀ̸¶½Ã´Â »ê¼Ò³ª ³ì»ö½Ä¹°ÀÌ ±¤ÇÕ¼º °úÁ¤¿¡¼­ ¼·ÃëÇÏ´Â ÀÌ»êȭź¼Òµµ ¿µ¾ç¼Ò¿¡ ³ÖÁö ¾Ê´Â °ÍÀÌ º¸ÅëÀÌ´Ù.

»ý¹°Àº ¿µ¾ç¼·ÃëÀÇ ¹æ½Ä¿¡ µû¶ó Å©°Ô 2ºÎ·ù·Î ³ª´¶´Ù. Çϳª´Â ´Ù¸¥ »ý¹°ÀÌ ¸¸µç À¯±âÈ­ÇÕ¹°À» ¿µ¾çÀ¸·Î »ï¾Æ »ýÈ°ÇÏ´Â Á¾¼Ó¿µ¾ç »ý¹°(¶Ç´Â öâå×àõßæÚª)·Î¼­, µ¿¹°À̳ª Ŭ·Î·ÎÇÊ(¿±·Ï¼Ò)ÀÌ ¾ø´Â ½Ä¹° ¡¤±Õ·ù ¡¤¼¼±ÕÀÇ ´ëºÎºÐÀÌ ÀÌ¿¡ ¼ÓÇÑ´Ù. ÀÌµé »ý¹°Àº ¹«±â¿µ¾ç¼Ò¿¡¼­ À¯±âź¼Ò ¹× Áú¼ÒÈ­ÇÕ¹°À» ÇÕ¼ºÇÒ ¼ö°¡ ¾øÀ¸¹Ç·Î ¹«±â¿°·ù µî ¹«±â¿µ¾ç¼Ò ¿Ü¿¡ ´Ù¸¥ »ý¸íü°¡ ÇÕ¼ºÇÑ Åº¼öÈ­¹° ¡¤Áö¹æ ¡¤´Ü¹éÁú ¡¤ºñŸ¹Î µî À¯±â¿µ¾ç¼Ò¸¦ ÇÊ¿ä·Î ÇÑ´Ù.

´Ù¸¥ Çϳª´Â ¿µ¾ç¼Ò·Î¼­ À¯±âÈ­ÇÕ¹°À» ÇÊ¿ä·Î ÇÏÁö ¾Ê°í, ÀÚ·ÂÀ¸·Î ¹«±âÈ­ÇÕ¹°¿¡¼­ À¯±âÈ­ÇÕ¹°À» ÇÕ¼ºÇÏ´Â µ¶¸³¿µ¾ç »ý¹°(¶Ç´Â í»ñ«ç½å×ßæÚª ¡¤í»å×àõßæÚª)·Î¼­, ³ì»ö½Ä¹°À» ºñ·ÔÇÏ¿©È«»ö¼¼±Õ°ú °°Àº ±¤ÇÕ¼º¼¼±Õ, À¯È²¼¼±Õ°ú °°Àº È­ÇÐÇÕ¼º¼¼±ÕÀÌ ÀÌ¿¡ ¼ÓÇÑ´Ù.

¶ÇÇÑ »ý¹°Àº ¿¡³ÊÁöÀÇ È¹µæÇü½Ä¿¡ µû¶ó ž籤¼±À» ¿¡³ÊÁö¿øÀ¸·Î ÀÌ¿ëÇÏ´Â °Í°ú È­ÇÐÀûÀ¸·Î »êÈ­-ȯ¿ø ¹ÝÀÀ°è¸¦ ÀÌ¿ëÇÏ´Â °ÍÀ¸·Î ´Ù½Ã ºÐ·ùµÇ´Âµ¥, ÀüÀÚ¿¡´Â ³ì»ö½Ä¹° ¡¤±¤ÇÕ¼º ¹ÚÅ׸®¾Æ°¡ ¼ÓÇÏ°í ÈÄÀÚ¿¡´Â ¸ðµç °íµîµ¿¹°, ´ëºÎºÐÀÇ ¹Ì»ý¹°ÀÌ ¼ÓÇÑ´Ù.

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.

ÀÎü°¡ ÇÊ¿ä·Î ÇÏ´Â ¿µ¾ç¼Ò´Â ź¼öÈ­¹° ¡¤Áö¹æ ¡¤´Ü¹éÁú ¡¤ºñŸ¹Î ¡¤¹«±âÁú µî Å©°Ô 5°¡Áö·Î¼­, À̸¦ 5´ë ¿µ¾ç¼Ò¶ó Çϴµ¥, ¹°À» ¿µ¾ç¼Ò·Î °£ÁÖÇÏ¿© 6´ë ¿µ¾ç¼Ò¶ó°íµµ ÇÑ´Ù. À̵éÀº Á¾·ù¿¡ µû¶ó °¢°¢ ü³»¿¡¼­ ¿¡³ÊÁö¸¦ ¹ß»ýÇϰųª ü±¸¼º ¼ººÐÀ¸·Î¼­ »õ·Î¿î Á¶Á÷Çü¼º ¹× º¸¼ö¿¡ °ü¿©Çϰųª ¶Ç´Â ½Åü±â´ÉÀ» Á¶ÀýÇÑ´Ù.

1. ź¼öÈ­¹°
»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 ź¼öÈ­¹° ¶Ç´Â ÇÔ¼öź¼Ò¶ó°í ÇÑ´Ù.

¶Ç ź¼öÈ­¹° 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 ¼ÒÈ­±â°ü¿¡¼­ ¼ÒÈ­È¿¼Ò¿¡ ÀÇÇÏ¿© ´Ü´ç·ù·Î °¡¼öºÐÇØµÈ ÈÄ Èí¼ö ¡¤ÀÌ¿ëµÈ´Ù.

ź¼öÈ­¹°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¸¸ ź¼öÈ­¹°Àº °¡Àå °ªÀÌ ½Î°í ¼ÒÈ­Èí¼öÀ²ÀÌ ³ôÀ¸¸ç ü³»¿¡¼­ ¿ÏÀü»êÈ­µÇ´Â °¡Àå °æÁ¦ÀûÀÌ°í È¿À²ÀûÀÎ ¿¡³ÊÁöÀÌ´Ù. ƯÈ÷, ÁßÃ߽Űæ°è¸¦ ¿òÁ÷ÀÌ°Ô ÇÏ´Â ¿¬·á´Â ź¼öÈ­¹°À̸ç, ź¼öÈ­¹°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.

ź¼öÈ­¹°°ú °°ÀÌ Åº¼Ò ¡¤¼ö¼Ò ¡¤»ê¼Ò µî 3¿ø¼Ò·Î ±¸¼ºµÇ¾î ÀÖÀ¸³ª ºÐÀÚ ³»¿¡ »ê¼ÒÀÇ ºñÀ²ÀÌ Åº¼öÈ­¹°º¸´Ù Àû´Ù. ü³»¿¡¼­ ¿¬¼ÒµÇ¸é ¿¡³ÊÁö¸¦ ¹ß»ýÇϴµ¥, °°Àº ¹«°Ô´ç ¹ß»ý¿­·®À» ºñ±³Çϸé ź¼öÈ­¹°ÀÇ 2¹è ÀÌ»óÀÌ µÇ´Â ³óÃàµÈ ¿¡³ÊÁö¿øÀÌ´Ù. ¶Ç Áö¹æÀº ü³»¿¡ ¹«Á¦ÇÑ ÀúÀåµÉ ¼ö ÀÖ´Ù´Â Á¡¿¡¼­ ź¼öÈ­¹°À̳ª ´Ü¹éÁú°ú ´Ù¸£´Ù.

½ÄÇ°À» ÅëÇÏ¿© ź¼öÈ­¹° ¡¤Áö¹æ ¡¤´Ü¹éÁú ÇüÅ Áß ¾î¶² °ÍÀ̵çÁö ¿­·® ¼Ò¸ð·® ÀÌ»óÀ¸·Î ¼·ÃëÇßÀ» ¶§ ³ª¸ÓÁö ¿­·®Àº ÇÇÇÏÁö¹æÁ¶Á÷¿¡ Áö¹æÀ¸·Î¼­ ÀúÀåµÇ¸ç, ¹Ý¸é ¿­·®¼·Ãë°¡ ºÎÁ·Çϸé ü³»¿¡ ÀúÀåµÈ Áö¹æÀÌ °Ç°­¿¡ ¾Æ¹« ÁöÀåÀ» ÁÖ´Â ÀÏ ¾øÀÌ ¼Ò¸ðµÉ ¼ö ÀÖ´Ù.

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 ¶§ ź¼öÈ­¹°À» Åõ¿©ÇÏ¸é ¾ø¾îÁø´Ù.

3. ´Ü¹éÁú
´Ü¹éÁú, Áï ¿µ¾îÀÇ ÇÁ·Îƾ(protein)À̶ó´Â ¸»Àº ±×¸®½º¾î ¡®proteios¡¯¿¡¼­ ¿Â °ÍÀ¸·Î ¡®Ã¹Â°·Î Áß¿äÇÏ´Ù(primary:holding first place)¡¯¶ó´Â ¶æÀÌ´Ù. ´Ü¹éÁúÀº ¸ðµç »ì¾ÆÀÖ´Â ¼¼Æ÷¸¦ ±¸¼ºÇÏ´Â ±âº»¿ä¼Ò·Î¼­ »ý¸íü¸¦ ±¸¼ºÇÏ°í À¯Áö½ÃÅ°´Â Çʼö¼ººÐÀÌ´Ù. ź¼öÈ­¹°À̳ª Áö¹æ°ú ´Þ¸® ¸ðµç ´Ü¹éÁúÀº ź¼Ò ¡¤¼ö¼Ò ¡¤»ê¼Ò ÀÌ¿Ü¿¡ ¾à 16 %ÀÇ Áú¼Ò¸¦ ÇÔÀ¯Çϸç, ±× ¹Û¿¡ Ȳ ¡¤ÀÎ ¡¤Ã¶ ¡¤ÄÚ¹ßÆ® ¡¤¿ä¿Àµå¸¦ °¡Áö°í ÀÖ´Â °Íµµ ÀÖ´Ù.

´Ü¹éÁúÀº °¡¼öºÐÇØÇÏ¸é ´Ü¹éÁúÀÇ ±¸¼º´ÜÀ§ÀÎ ¿©·¯ Á¾·ùÀÇ ¾Æ¹Ì³ë»êÀ» »ý¼ºÇÑ´Ù. ¿­·®¼Ò·Î¼­ÀÇ ´Ü¹éÁúÀº ź¼öÈ­¹°°ú °°Àº ¾çÀÇ ¿¡³ÊÁö¸¦ »ý¼ºÇϳª ź¼öÈ­¹° ´ë»çÀÇ ÃÖÁ¾»ê¹°ÀÎ ¹°°ú ÀÌ»êȭź¼Ò°¡ ±×´ë·Î ¹è¼³µÉ ¼ö ÀÖ´Â µ¥ ¹ÝÇÏ¿© ´Ü¹éÁúÀÇ Áú¼Ò´Â ºÒ¿ÏÀü¿¬¼Ò¹°ÀÎ ¿ä¼Ò(NH2)2CO°¡ µÇ¾î ¹è¼³µÇ¸ç, ÀÌ ¿ä¼Ò°¡ ÇÕ¼ºµÇ±â À§Çؼ­´Â ½Åü ³»¿¡¼­ ´ë»ç°úÁ¤À» °ÅÃÄ¾ß ÇϹǷΠ¿¡³ÊÁö°¡ ¼Ò¸ðµÇ´Â ºñÈ¿À²Àû ¡¤ºñ°æÁ¦Àû ¿­·®¼ÒÀÌ´Ù.

´Ü¹éÁú ±â´ÉÀÇ Á߿伺Àº »õ·Î¿î Á¶Á÷À» ÇÕ¼ºÇÏ°í ÀÌ¹Ì ÇÕ¼ºµÈ Á¶Á÷ÀÇ À¯Áö¸¦ À§Çؼ­ ¾Æ¹Ì³ë»êÀ» °ø±ÞÇØ ÁÖ´Â µ¥ ÀÖ´Ù. ÀÎü±¸¼º ¼ººÐ Áß ´Ü¹éÁúÀº ¾à 16 %·Î¼­ ¹°´ÙÀ½À¸·Î ¸¹Àº ¾çÀ̸ç, ±ÙÀ° ¡¤Àå±â ¡¤ÇǺΠ¡¤¸ð¹ß ¡¤¼ÕÅé ¡¤¹ßÅé µîÀÇ ÁÖ¼ººÐÀÏ »Ó ¾Æ´Ï¶ó ½Åü¿¡¼­ Áß¿äÇÑ ±â´ÉÀ» ÇÏ´Â È¿¼Ò¿Í È£¸£¸óÀ» ±¸¼ºÇÑ´Ù.

»ç¶÷Àº ½Ä¹°Ã³·³ °£´ÜÇÑ Áú¼ÒÈ­ÇÕ¹°·ÎºÎÅÍ ´Ü¹éÁúÀ» ÇÕ¼ºÇÒ ¼ö ¾øÀ¸¸ç ´Ü¹éÁúÀÇ ±¸¼º´ÜÀ§ ¹°ÁúÀÎ ¸î¸î ¾Æ¹Ì³ë»êÀº ½Åü ³»¿¡¼­ ÇÕ¼ºÀÌ ºÒ°¡´ÉÇÏ¿© ¹Ýµå½Ã ½ÄÇ°À¸·ÎºÎÅÍ ¼·ÃëÇؾ߸¸ ´Ü¹éÁúÀÇ ÇÕ¼ºÀÌ °¡´ÉÇØÁø´Ù. ÀÌ·± ¾Æ¹Ì³ë»êÀ» Çʼö¾Æ¹Ì³ë»êÀ̶ó°í Çϸç, ÇöÀç ¾Ë·ÁÁ® ÀÖ´Â 23Á¾ÀÇ ¾Æ¹Ì³ë»ê Áß 8Á¾(¼ºÀå±â ¾î¸°ÀÌ¿¡°Ô´Â 10Á¾)ÀÌ Çʼö¾Æ¹Ì³ë»ê¿¡ ÇØ´çµÈ´Ù.

´Ü¹éÁú »ýÇÕ¼ºÀÌ ÀϾ ¶§ °®Ãß¾î¾ß ÇÒ ¿©°ÇÀº Çʼö¾Æ¹Ì³ë»êÀÌ ÀϽÿ¡ Ç÷¾×À¸·ÎºÎÅÍ °ø±ÞµÇ¾î¾ß ÇÑ´Ù´Â °ÍÀÌ´Ù. ºñÇʼö¾Æ¹Ì³ë»êµµ ¾Æ¹Ì³ë»ê ±× ÀÚü·Î °ø±ÞµÇµç°¡, ¾Æ´Ï¸é Àû´çÇÑ ¼±Ç๰ÁúÀÌ Á¸ÀçÇÏ¿©¼­ Áï½Ã·Î ÇÕ¼º Á¦°øµÇ¾î¾ß ÇÑ´Ù. ´Ü¹éÁú ÇÕ¼ºÀº ÇÕ¼º¿¡ ÇÊ¿äÇÑ ¸ðµç Àç·á(¾Æ¹Ì³ë»êµé) Áß¿¡¼­ Çϳª¶óµµ ºüÁö¸é ÇÕ¼ºµÉ ¼ö ¾ø´Â, Àüü°¡ ¾Æ´Ï¸é Àü¹«ÇÑ »ý¼º¹ÝÀÀ(all-or-none reaction)À̱⠶§¹®ÀÌ´Ù. µû¶ó¼­ Çʼö¾Æ¹Ì³ë»ê °¡¿îµ¥ ¾î´À ÇÑ °¡Áö¶óµµ °áÇ̵ǰųª ºÒÃæºÐÇÏ¸é ¼·ÃëµÈ ´Ü¹éÁúÀº ¼ºÀå°ú ½ÅüÀ¯Áö¸¦ À§ÇÏ¿© ÃæºÐÇÑ ±â´ÉÀ» ¹ßÈÖÇÏÁö ¸øÇÏ°Ô µÇ¸ç, ´Ü¹éÁúÀ» ¾çÀûÀ¸·Î ÃæºÐÈ÷ ¼·ÃëÇÏ¿´´õ¶óµµ ±â´É¹ßÈÖ°¡ Á¦´ë·Î µÉ ¼ö ¾ø´Ù. ´Ü¹éÁú¿µ¾çÀ» ³íÇÒ ¶§ ¡®´Ü¹éÁúÀÇ Áú¡¯ ¹®Á¦¸¦ Áß¿ä½ÃÇÏ´Â °ÍÀº ÀÌ ±î´ßÀÌ´Ù.

´ëü·Î À°·ù ¡¤»ý¼±·ù ¡¤¾Ë·ù ¡¤¿ìÀ¯ µî µ¿¹°¼º ½ÄÇ°ÀÇ ´Ü¹éÁúÀº Çʼö¾Æ¹Ì³ë»êÀ» °ÅÀÇ ¿ÏÀüÇÏ°Ô Á¦°øÇÒ ¼ö ÀÖ¾î ´Ü¹é°¡°¡ ³ô°í, °î·ù ¡¤Ã¤¼Ò·ù µî ½Ä¹°¼º ½ÄÇ°ÀÇ ´Ü¹éÁúÀº ¸î °¡Áö ¾Æ¹Ì³ë»êÀ» ºÒÃæºÐÇÏ°Ô ÇÔÀ¯ÇÏ°í À־ ´Ü¹é°¡°¡ ¶³¾îÁø´Ù. ±×·¯³ª ÇÑ ³¢ ½Ä»ç¿¡¼­ ¿©·¯ ½ÄÇ°ÀÇ ´Ü¹éÁúÀ» µ¿½Ã¿¡ ¼·ÃëÇÏ¸é °°Àº ½ÄÇ° ¼ÓÀÇ ´Ü¹éÁú»Ó ¾Æ´Ï¶ó ´Ù¸¥ ½ÄÇ° ¼ÓÀÇ ´Ü¹éÁúµµ »óÈ£ Çʼö¾Æ¹Ì³ë»êÀ» °ø±ÞÇÔÀ¸·Î½á ¼­·Î º¸ÃæÇÏ¿© ü³»¿¡¼­ÀÇ ´Ü¹é°¡¸¦ ³ôÀδÙ. ¿¹¸¦ µé¸é ¹ä°ú ¼Ò·®ÀÇ °í±â³ª »ý¼±, »§°ú ¿ìÀ¯, ½Ò ¡¤º¸¸® ¡¤Äá ¹ä½ÄÀ¸·Î ´Ü¹é°¡°¡ ³·Àº °î·ù¿¡ ¼Ò·®ÀÇ µ¿¹°¼º ´Ü¹éÁúÀ» ¼¯¾î¼­ ¸Ô´Â´ÙµçÁö, µÎ·ù¸¦ Æ÷ÇÔÇÑ ¸î Á¾·ùÀÇ ½Ä¹°¼º ´Ü¹éÁúÀ» È¥ÇÕÇØ ¸ÔÀ½À¸·Î½á ü³»¿¡¼­ ´Ü¹éÁúÇÕ¼º¿¡ ÇÊ¿äÇÑ ¾Æ¹Ì³ë»êÀÇ »óÈ£À²À» ÀÌ·ê ¼ö ÀÖÀ» °ÍÀÌ´Ù.

ÀÌ ¶§ ½Ã°£À̶ó´Â ¿ä¼Ò°¡ Áß¿äÇÏ´Ù. ¼¼Æ÷°¡ ÇÊ¿ä·Î ÇÏ´Â ¾î¶² ¾Æ¹Ì³ë»êÀ» ´Ù¸¥ ¾Æ¹Ì³ë»êÀÌ ¸î ½Ã°£ µÚ±îÁö ³²¾Æ ÀÖ´Ù°¡ ÀÛ¿ëÇϱ⸦ ±â´Ù¸°´Ù´Â °ÍÀº ºÒ°¡´ÉÇÏ´Ù. µû¶ó¼­ ¾î¶² ÇüÅÂÀÇ ¿ÏÀü´Ü¹éÁú(µ¿¹°¼º ´Ü¹éÁú)À̵çÁö ¸Å ½Ä»ç¿¡ Æ÷ÇÔµÇ¾î ¼¼Æ÷ Àç»ý¿¡ ÇÊ¿äÇÑ ¾Æ¹Ì³ë»êµéÀÌ Ç÷¾×¿¡ Á¸ÀçÇØ¾ß ÇÑ´Ù.

¡´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 ź¼öÈ­¹° »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 ź¼öÈ­¹° ¡¤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 ź¼öÈ­¹° 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 ź¼öÈ­¹° 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 »êÈ­½ÃÅ´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.

½ÄÇ°ÀÇ Æ¯À̵¿Àû ÀÛ¿ëÀº ½ÄÇ° ÀÚüÀÇ ¼ÒÈ­ ¡¤Èí¼ö ¹× ´ë»ç·Î ÀÎÇÏ¿© ¼Ò¸ðµÇ´Â ¿¡³ÊÁö´ë»ç·®ÀÇ Áõ°¡¸¦ ¸»ÇÑ´Ù. ÀÌ°ÍÀº °³ÀÎÀÇ Àüü ¼öÀÔ¿¡¼­ °øÁ¦µÇ´Â ¼¼±Ý¿¡ ºñÀ¯µÉ ¼ö ÀÖ´Â °ÍÀ¸·Î¼­, ½ÄÇ°ÀÌ °¡Áö°í ÀÖ´Â Àüü ¿¡³ÊÁö Áß¿¡¼­ ½º½º·Î ü³»¿¡¼­ ÀÌ¿ëµÇ±â À§ÇÏ¿© ¼Ò¸ð ¡¤°øÁ¦µÇ´Â ¿¡³ÊÁöÀÌ´Ù.

ƯÀ̵¿Àû ÀÛ¿ëÀ¸·Î ÀÎÇÑ ¿¡³ÊÁö´ë»çÀÇ Áõ°¡´Â ¼·ÃëÇÑ ¿­·®°ª¿¡ ´ëÇÏ¿© ź¼öÈ­¹°°ú Áö¹æÀÇ °æ¿ì 5~6 %, ´Ü¹éÁúÀÇ °æ¿ì´Â 30 %³ª µÇ¾î º¸ÅëÀÇ ½Ä»ç´Â Æò±Õ 10 % Á¤µµ ¿¡³ÊÁö´ë»ç·®À» Áõ°¡½ÃŲ´Ù. ±ÙÀ°¿îµ¿Àº ¿¡³ÊÁö¿ä±¸·®¿¡ ¿µÇâÀ» ³¢Ä¡´Â °¡Àå Å« ÀÎÀÚÀÌ´Ù. ±ÙÀ°¿îµ¿ÀÇ ¾çÀÌ ¸¹°í Á¤µµ°¡ ½ÉÇÒ¼ö·Ï ¿­·®¼Ò¸ð·®ÀÌ Å©¸ç, Á¤½Å¿îµ¿Àº ¿¡³ÊÁö´ë»ç·®¿¡ º°·Î ¿µÇâÀ» ÁÖÁö ¾Ê´Â´Ù.

½Ä»ç¸¦ ÅëÇÏ¿© ¼·ÃëÇÏ´Â ¿¡³ÊÁö´Â ¼Ò¸ðÇÏ´Â ¿¡³ÊÁö¿Í ±ÕÇüÀ» ÀÌ·ç¾î¾ß ÇÑ´Ù. ÀÌ°ÍÀº Á¤»óÀûÀΠüÁßÀ» À¯ÁöÇϱâ À§ÇÏ¿© ÇÊ¿äÇϸç, Á¤»óÀûÀΠüÁßÀº °Ç°­ÀÇ ±âº»ÀûÀÎ Á¶°ÇÀÌ µÇ±â ¶§¹®ÀÌ´Ù. ¼ºÀο¡°Ô´Â ÀÚ½ÅÀÇ ÀÌ»óüÁßÀ¸·ÎºÎÅÍ ´õ ÀÌ»ó üÁßÀÇ Áõ°¨ÀÌ ÀϾ ÇÊ¿ä°¡ ¾øÀ¸¸ç Á¤»óÀûÀΠüÁßÀÌ º¯È­¾øÀÌ À¯ÁöµÇ°í ÀÖÀ¸¸é ¼Òºñ·®°ú ¼·Ãë·®ÀÌ ±ÕÇüÀ» ÀÌ·ç°í ÀÖÀ½À» ³ªÅ¸³»´Â °ÍÀÌ´Ù.

9. ¿µ¾ç¼ÒÀÇ ¼ÒÈ­Èí¼ö

¼ÒÈ­ÀÛ¿ëÀº ħ ¡¤À§¾× ¡¤Ãé¾× ¡¤¼ÒÀå¾× µîÀÇ ¼ÒÈ­¾×¿¡ µé¾î ÀÖ´Â ¿©·¯ Á¾·ùÀÇ ¼ÒÈ­È¿¼Ò¿¡ ÀÇÇÏ¿© ÀÌ·ç¾îÁö¸ç, ¼ÒÈ­µÈ ¹°ÁúÀº ´ëºÎºÐ ¼ÒÀå¿¡¼­ Èí¼öµÈ ÈÄ Ç÷¾×À¸·Î ¿î¹ÝµÇ¾î Ç÷·ù¸¦ µû¶ó ¼¼Æ÷¿¡ µµÂøÇÏ¿© ´ë»ç°úÁ¤À» °ÅÄ£´Ù. ¼ÒÈ­Èí¼öµÇÁö ¾ÊÀº ½ÄÇ°ÀÇ ¼ººÐµéÀº ´ëº¯À» Çü¼ºÇÏ¿© ´ëÀåÀ» °ÅÃÄ ¹è¼³µÈ´Ù.

½ÄÇ°ÀÇ ¼ÒÈ­Èí¼öÀ²Àº ½ÄÇ° ¼ÓÀÇ ¼ººÐ, ´Ù¸¥ ½ÄÇ°°úÀÇ ¹èÇÕºñÀ², °¡°øÁ¶¸® µî¿¡ µû¸¥ ¿µÇâÀ» ¹ÞÀ¸¸ç, ½ÄÇ°À» ¸Ô´Â »ç¶÷ÀÇ °Ç°­»óÅ ¡¤Á¤½Å»óÅ ¡¤³ëµ¿·® ¡¤½ÄÇ°¼·Ãë·® µî¿¡ ÀÇÇؼ­µµ ´Þ¶óÁø´Ù. ¿µ¾ç¼Òº°·Î´Â ÀϹÝÀûÀ¸·Î ´çÁúÀÌ °¡Àå Èí¼öÀ²ÀÌ ÁÁ°í, ´ÙÀ½Àº µ¿¹°¼º ´Ü¹éÁú ¡¤Áö¹æ ¡¤½Ä¹°¼º ´Ü¹éÁúÀÇ ¼ø¼­ÀÌ´Ù.

½ÄÇ°¼ººÐ Áß ¼¶À¯ÁúÀº »ç¶÷ÀÇ Àå ¼Ó¿¡¼­ ¼ÒÈ­µÇÁö ¾ÊÀ¸¸ç, ÀåÀÇ ¿îµ¿À» ÀÚ±ØÇÏ¿© Àå ³»¿ë¹°ÀÇ Åë°ú¼Óµµ¸¦ ³ôÀÓÀ¸·Î½á ¼ÒÈ­Èí¼öÀ²À» ¶³¾î¶ß¸°´Ù. ¼¶À¯ÁúÀº °î·ù ¡¤Ã¤¼Ò ¡¤°úÀÏ·ù µî ½Ä¹°¼º ½ÄÇ°¿¡ ¸¹ÀÌ ÇÔÀ¯µÇ¾î ÀÖÀ¸¸ç, °î·ù¿¡´Â ²®Áú ºÎºÐ¿¡ ¸¹±â ¶§¹®¿¡ °î·ù µµÁ¤µµ¿¡ µû¸¥ ¼ÒÈ­Èí¼öÀ²ÀÇ Â÷À̸¦ ³ªÅ¸³½´Ù. ¶Ç °¡°øÁ¶¸® Á¤µµ¿¡ µû¶ó, ƯÈ÷ °¡¿­Á¶¸®¿¡ ÀÇÇÏ¿© ³ì¸»ÀÇ È£È­, ´Ü¹éÁúÀÇ º¯¼º, Áö¹æÀÇ ¿ëÃâ, ½ÄÇ°Á¶Á÷ÀÇ ¿¬È­ µî ¼ººÐº¯È­°¡ ÀϾ ¼ÒÈ­¼ºÀÌ Áõ°¡µÈ´Ù. Çѱ¹ Æò±Õ È¥ÇÕ½ÄÀÇ ´Ü¹éÁú ¼ÒÈ­Èí¼öÀ²Àº ¾à 80 %¶ó°í ¿¬±¸Á¶»çµÇ¾î Àִµ¥, ÀÌ·¯ÇÑ Â÷ÀÌ´Â ¼·ÃëÇÏ´Â À½½Ä³»¿ëÀÌ ´Ù¸¥ ±î´ßÀÌ´Ù.

10. ¿µ¾ç¼Ò ¼·Ãë¹æ¹ý
5´ë ¿µ¾ç¼Ò¸¦ ¼¼ºÐÇϸé 40¡­50¿© Á¾ÀÌ µÇ´Âµ¥, À̵éÀÇ ÀÎüÇÊ¿ä·®¿¡ ´ëÇÏ¿© ¿µ¾ç¼Òº°·Î ¸¹Àº ¿¬±¸°¡ ÀÌ·ç¾îÁ® ¿Ô°í, À̸¦ ±Ù°Å·Î ±¹°¡¸¶´Ù ±× ³ª¶ó ±¹¹ÎÀÇ ¿µ¾ç±ÇÀå·®ÀÌ ¼³Á¤µÇ¾î ÀÖ´Ù.

ÀÌµé ¿©·¯ Á¾·ùÀÇ ¿µ¾ç¼ÒµéÀº ü³»¿¡¼­ °¢°¢ µ¶¸³ÀûÀÌ ¾Æ´Ï¶ó »óÈ£ °ü·Ã¼ºÀ» °¡Áö°í ü³»±â´ÉÀ» À¯ÁöÇÑ´Ù. ¿¹¸¦ µé¸é 3´ë ¿­·®¼Ò´Â ºñŸ¹ÎB±ºÀÇ Á¤»óÀûÀÎ ¼·Ãë ¾øÀÌ Á¦´ë·Î ÀÌ¿ëµÉ ¼ö ¾øÀ¸¸ç, ¹«±âÁú Áß Ä®½·Àº ºñŸ¹ÎDÀÇ µµ¿ò ¾øÀÌ´Â Á¤»óÀûÀ¸·Î Èí¼ö ¡¤ÀÌ¿ëµÉ ¼ö ¾ø°í, Áö¹æÀÌ ¿ÏÀü¿¬¼ÒµÇ·Á¸é Àû´ç·®ÀÇ Åº¼öÈ­¹°ÀÇ °ø±ÞÀÌ ÇÊ¿äÇÏ´Ù.

µû¶ó¼­ ¸Å ³¢ÀÇ ½Ä»ç¸¦ ÅëÇÏ¿© ÀÎü°¡ ÇÊ¿ä·Î ÇÏ´Â ¸ðµç ¿µ¾ç¼Ò¸¦ Àû´ç·® °ø±ÞÇÒ¼ö ÀÖ´Â ±ÕÇü½ÄÀ» ¼·ÃëÇÏ¿©¾ß ¼·ÃëÇÑ ¿µ¾ç¼ÒµéÀÌ Á¤»óÀûÀ¸·Î ±â´ÉÀ» ¹ßÈÖÇؼ­ °Ç°­À» À¯ÁöÇÒ ¼ö ÀÖ´Ù.

Çѱ¹ÀÎÀÇ ÀÏ»ó ½ÄÇ°·ù¸¦ °¢±â ½ÄÇ°¿¡ ÇÔÀ¯µÇ¾î ÀÖ´Â ÁÖ¿ä ¿µ¾ç¼Ò¸¦ ±Ù°Å·Î ÇÏ¿© 5°¡Áö ±âÃʽÄÇ°±ºÀ¸·Î ³ª´©°í °¢ ±ºº° ±ÇÀå·®À» ¼³Á¤ÇÏ¿© ¿µ¾ç»ó ±ÕÇüÀ» ÀÌ·é ½Ä»ç°èȹÀ» ÇÒ ¼ö ÀÖµµ·Ï ¸¸µç °ÍÀÌ ¡®5°¡Áö ±âÃʽÄÇ°±º¡¯°ú ¡®½ÄÇ°±ºº° ±¸¼º·®¡¯ÀÌ´Ù.

5°¡Áö ±âÃʽÄÇ°±ºÀ» °¡´ÉÇÑ ÇÑ ¸ðµÎ ¸Å ³¢ ½Ä»ç¿¡ Æ÷ÇÔ½ÃÅ°´Â °ÍÀÌ ±ÕÇü½ÄÀ» ¼·ÃëÇÒ ¼ö ÀÖ´Â °¡Àå ½±°í °£´ÜÇÑ ¿ä·ÉÀ̸ç, 5°¡Áö ±âÃʽÄÇ°±ºÀ» ±âÃÊ·Î 1ÀÏ¿¡ ¼·ÃëÇÒ ½ÄÇ°ÀÇ Á¾·ù¿Í ºÐ·®À» °áÁ¤Çؼ­ ¿µ¾ç¹è´çÀÌ ¾î´À ³¢´Ï¿¡¸¸ ÆíÁßµÇÁö ¾Êµµ·Ï ½Ä´ÜÀ» ÀÛ¼ºÇϸé ÀûÀýÇÏ°Ô ¸ðµç ¿µ¾ç¼Ò¸¦ ¼·ÃëÇÒ ¼ö ÀÖ´Ù.



#÷ºÎ2 -±âÃÊ´ë»çÀ²(Ðñõ¨ÓÛÞó×Ë, basal metabolic rate): Ç¥ÁØ ±âÃÊ´ë»ç·®¿¡ ´ëÇÑ °³Ã¼ÀÇ ±âÃÊ´ë»ç·®ÀÇ ÆíÂ÷(ø¶ó¬)¸¦ ³ªÅ¸³»´Â Áö¼ö.

Ãâó: http://100.naver.com/100.php?id=29681&cid=AD1057742420807&adflag=1

±âÃÊ´ë»ç·®Àº »ý¸íÀ» À¯ÁöÇϱâ À§ÇÏ¿© ÇÊ¿äÇÑ ÃÖ¼ÒÇÑÀÇ ¿¡³ÊÁö ´ë»ç·®Àε¥, ¼º°ú ¿¬·ÉÀÌ µ¿ÀÏÇÑ °Ç°­ÀÎÀÇ ±âÃÊ´ë»ç·®Àº üǥ¸éÀû¿¡ ºñ·ÊÇÑ´Ù. ÀÌ°ÍÀ» üǥ¸éÀûÀÇ ¹ýÄ¢[ô÷øúëÏ]À̶ó°í Çϸç, 1882³â µ¶ÀÏÀÇ ´ë»ç»ý¸®ÇÐÀÚ M.·çºê³Ê¿¡ ÀÇÇØ Á¦Ã¢µÇ¾ú´Ù.

±×·¯¹Ç·Î ¼º¡¤¿¬·É¡¤½ÅÀ塤üÁßÀ» ¾Ë¸é ±× »ç¶÷ÀÇ Ç¥ÁØ ±âÃÊ´ë»ç·® Y°¡ »êÃâµÇ°í, ½ÇÁ¦ÀÇ ±âÃÊ´ë»ç·® X´Â »ê¼Ò¼Òºñ·®°ú ÀÌ»êȭź¼Ò ¹ß»ý·®¿¡¼­ »êÃâµÈ´Ù. ±×¸®°í X¿Í YÀÇ Â÷¸¦ Y·Î ³ª´«°ª(%)À» ±âÃÊ´ë»çÀ², Áï BMR¶ó°í ÇÑ´Ù. °æÇèÀûÀ¸·Î ¾òÀº BMRÀÇ°£´ÜÇÑ ÃøÁ¤¹ýµµ ÀÖÀ¸¸ç, ´ÙÀ½°ú °°Àº ½ÄÀ¸·Î ±¸ÇÑ´Ù.

ÀÌ ½Ä¿¡¼­ ¸ÆÆø(Øæøë)À̶õ ÃÖ°íÇ÷¾Ð°ú ÃÖÀúÇ÷¾ÐÀÇ Â÷¸¦ ¸»ÇÑ´Ù. BMR(%)£½0.75(1ºÐ°£ÀÇ ¸Æ¹Ú¼ö£«0.74 ¡¿¸ÆÆø)£­72



#÷ºÎ3 -Resting Metabolic Rate Calculator(±âÃÊ´ë»çÀ² °è»ê±â)

Ãâó: ¢Ñ http://www.google.co.kr/search?q=cache:kX5KZkMqeMgJ:www.bodybuilding.com/fun/calrmr.htm+rmr+metabolic&hl=ko&ie=UTF-8

À§ÀÇ Ãâó¸¦ Ŭ¸¯ÇϽðí ÇØ´ç »çÇ×À» ±âÀÔÇϽøé ÀÚ½ÅÀÇ ±âÃÊ´ë»çÀ²À» ¾Ë¾Æº¸½Ç ¼ö ÀÖ½À´Ï´Ù.



µ¡ºÙÀÓ: ¿©±â±îÁö Àоî Áּż­ °í¸¿½À´Ï´Ù(^^). ±×¸®°í 8¿ù ù³¯ÀÌ ½ÃÀÛµÈ ÈÄ ÇÑÂüÀÌ Áö³ª¼­ ¿Ã¸³´Ï´Ù(--;;). À߸øµÇ°í ¸Å²ô·´Áö ¸øÇÑ ºÎºÐ¿¡ ´ëÇÑ °¡¸£Ä§Àº ¾ðÁ¦³ª °í¸¿°Ô ¹Þ°Ú½À´Ï´Ù(__).


¹°¾È°³ Á¤¸» ÁÁÀºÀÚ·á ¿Ã¸®½Ã´À¶ó °í»ý ¸¹À¸¼Ì½À´Ï´Ù
2005/08/05 08:31:00   
´Þ¸®´Â Áß ÀÚ·á´Â ÁÁÀ¸³ª ¿ì¸® ½ÇÁ¤°ú´Â ³Ê¹« ¸Ö¾î¿ä..¹Ù´Ù°ÅºÏ¹ö¼¸½ºÇÁ.Äݶ󿭸Ŵ ¾îµð¼­ Æ˴ϱî..¿ì¸®µ¿³× ¼öÆÛ¿¡´Â ¾ø´Âµ¥..¿ì¸® À½½ÄÀç·á·Î ¼³¸íÀ» ÇØ¾ß ÀÌÇØ°¡ µÇ´Âµ¥..
2005/08/05 11:19:00   
À̹«±â ¾ÆÁÖ À¯¿ëÇÑ ÀÚ·á·Î ´Ã Å뵶Çؼ­ °Ç°­À¯Áö¿Í
2005/08/05 14:46:00   
±îÄ¡ Âü ´ë´ÜÇÑ ÀÚ·áÀÔ´Ï´Ù. ¸¹Àº Âü°í°¡ µÇ¾ú½À´Ï´Ù.
2005/08/05 16:47:00   
°¡À»ÀÇÀü¼³ ½Å¼±ÇÏ°í À¯¿ëÇÑ ÀÚ·áÀÔ´Ï´Ù.°ü½ÉÀÖ°Ô Àоú½À´Ï´Ù.°¨»çÇÕ´Ï´Ù.
2005/08/06 10:41:00   
±×·±µ¥... º»¹®ÀÇ whole grain ÀÇ ¹ø¿ªÀº Á¤Á¦ÇÏÁö ¾ÊÀº Çö¹Ì³ª Åë¹Ð µîÀÇ "Åë°î·ù"·Î ÇØ¾ß µÉ °Í °°³×¿©...
2006/08/06 15:49:00   
ÀÛ¼ºÀÚ ¿©¿ï Àß ÀÐ°í °©´Ï´Ù.
2007/08/28 13:31:00   
·ê·ç Àú´Â ¾îÁ¦ Á¡½É °Ç³Ê¶Ù¾î µÎ³¢¸¸ ¸Ô°í ¿À´Ã»õº® 37kmÀå°Å¸®ÁÖ ³ª¼¹´Ù°¡ 20kmÁ¤µµ ÁöÁ¡¿¡¼­ ¿¡³ÊÁö ¿ÏÀü °í°¥µÇ¾î Àü½ÅÀÌ ÈÖû°Å¸®¸ç Çï·¹·¹ ÇÏ°í ´«°ÅÇÃÀÌ ÀúÀý·Î ÀÚ²Ù ³»·Á¿Í¼­ ³ªµµ ¸ð¸£°Ô ´«À» °¨°í ´Þ¸®´Â ¼ø°£ÀÌ ¸¹¾ÒÁö¿ä.
°Ü¿ì 27km¿¡¼­ ¿À´Ã Àå°Å¸®ÁÖ ´Þ¸®±â ¸¶°¨ÇÏ°í 5kmÀÇ °Å¸®¸¦ °É¾î¼­ Áý¿¡ µµÂøÇÏ´À¶ó Á¤¸» È¥ÁÙÀÌ ³µ½À´Ï´Ù.
2008/08/01 11:01:45   
¹Ù¶÷ ÇÑ ¿©¸§ÀÇ ¿µ¾ç¼·Ãë Âü °í¸¿½À´Ï´Ù. Àß ±â¿ªÇÏ¿© °Ç°­ÇÑ ´Þ¸®¹Ì °Ç°­ÇÑ ¿©¸§³ª±â¿¡ ¼º°øÇϵµ·Ï ÇÏ°Ú½À´Ï´Ù
2008/08/04 14:48:36   
Name
Pass
ÀÌÀü±Û 299 Áß¾Ó ¼­¿ï¸¶¶óÅæ´ëºñ 14ÁÖ ÈÆ·ÃÇÁ·Î±×·¥ (4)
´ÙÀ½±Û 297 [¿Å±â±â]ü·Â ÈÆ·Ã -7¿ù ÈƷÿ¡ µµ¿ò¸»(¿©¼º) (2)