{"id":2282,"date":"2026-01-29T08:30:20","date_gmt":"2026-01-28T23:30:20","guid":{"rendered":"https:\/\/taejaying.co.kr\/?p=2282"},"modified":"2026-01-29T08:48:11","modified_gmt":"2026-01-28T23:48:11","slug":"%ea%b8%b0%ec%b4%88%eb%8c%80%ec%82%ac%eb%9f%89%ec%9d%b4-%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ec%84%b1%ed%8c%a8-%ea%b0%80%eb%a5%b8%eb%8b%a4%ea%b1%b4%ea%b0%95-%ea%b4%80%eb%a6%ac%ec%9d%98","status":"publish","type":"post","link":"https:\/\/taejaying.co.kr\/?p=2282","title":{"rendered":"\uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub2e4\uc774\uc5b4\ud2b8 \uc131\ud328 \uac00\ub978\ub2e4\u2026\uac74\uac15 \uad00\ub9ac\uc758 \ud575\uc2ec \uc9c0\ud45c\ub85c \uc8fc\ubaa9"},"content":{"rendered":"

\uc6b0\ub9ac \ubab8\uc740 \uc7a0\uc744 \uc790\ub294 \ub3d9\uc548\uc5d0\ub3c4 \uc5d0\ub108\uc9c0\ub97c \uc18c\ubaa8\ud55c\ub2e4. \uc774\ub54c \uc0ac\uc6a9\ub418\ub294 \ucd5c\uc18c\ud55c\uc758 \uc5d0\ub108\uc9c0\ub7c9\uc778 \u2018\uae30\ucd08\ub300\uc0ac\ub7c9(BMR)\u2019\uc740 \ud558\ub8e8 \ucd1d \uc5d0\ub108\uc9c0 \uc18c\ube44\uc758 60~75%\ub97c \ucc28\uc9c0\ud558\uba70, \ub2e4\uc774\uc5b4\ud2b8\uc640 \uac74\uac15 \uad00\ub9ac\uc758 \ud575\uc2ec \uc9c0\ud45c\ub85c \uaf3d\ud78c\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \uae30\ucd08\ub300\uc0ac\ub7c9 \uad00\ub9ac\uac00 \uccb4\uc911 \uac10\ub7c9\ubfd0 \uc544\ub2c8\ub77c \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5 \uc720\uc9c0\uc5d0 \uc911\uc694\ud558\ub2e4\uace0 \uac15\uc870\ud55c\ub2e4.<\/p>\n

\u25a0 \uae30\ucd08\ub300\uc0ac\ub7c9, \uc0dd\uba85 \uc720\uc9c0\uc758 \uae30\ubcf8 \uc5d0\ub108\uc9c0<\/b><\/h3>\n

\uae30\ucd08\ub300\uc0ac\ub7c9\uc740 \uc2ec\uc7a5 \ubc15\ub3d9, \ud638\ud761, \uccb4\uc628 \uc720\uc9c0, \uc138\ud3ec \uc7ac\uc0dd \ub4f1 \uc0dd\uba85 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc778 \uae30\ub2a5\uc744 \uc218\ud589\ud558\uae30 \uc704\ud574 \uc18c\ubaa8\ub418\ub294 \uc5d0\ub108\uc9c0\ub2e4. \uc774\ub294 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc5d0\uc11c \uc77c\uc5b4\ub098\ub294 \ud654\ud559 \ubc18\uc751\uc758 \uacb0\uacfc\ub85c \ubc1c\uc0dd\ud558\uba70, \uac04(27%), \ub1cc(19%), \uadfc\uace8\uaca9\uadfc(18%), \uc2e0\uc7a5(10%) \ub4f1\uc774 \uc8fc\uc694 \uc5d0\ub108\uc9c0 \uc18c\ube44 \uae30\uad00\uc73c\ub85c \uc54c\ub824\uc838 \uc788\ub2e4.<\/p>\n

\u25a0 \ub300\uc0ac \ud6a8\uc728\uc758 \uad00\uac74\uc740 \u2018\uadfc\uc721\u2019<\/b><\/h3>\n

\uc804\ubb38\uac00\ub4e4\uc774 \ud2b9\ud788 \uc8fc\ubaa9\ud558\ub294 \ubd80\ubd84\uc740 \uadfc\uace8\uaca9\uadfc\uc774\ub2e4. \uc2e0\uccb4 \uae30\uad00 \uc911 \uac1c\uc778\uc758 \ub178\ub825\uc73c\ub85c \ub300\uc0ac \ud6a8\uc728\uc744 \uc870\uc808\ud560 \uc218 \uc788\ub294 \uac70\uc758 \uc720\uc77c\ud55c \uc601\uc5ed\uc774\uae30 \ub54c\ubb38\uc774\ub2e4. \ub300\uc0ac\uc728\uc774 \ub0ae\uc544\uc9c0\uba74 \uc5d0\ub108\uc9c0\ub97c \uc18c\ube44\ud558\uae30\ubcf4\ub2e4 \uc800\uc7a5\ud558\ub824\ub294 \uacbd\ud5a5\uc774 \uac15\ud574\uc838 \uccb4\uc9c0\ubc29\uc774 \uc27d\uac8c \ucd95\uc801\ub418\ub294 \uccb4\uc9c8\ub85c \uc774\uc5b4\uc9c4\ub2e4. \ubc18\ub300\ub85c \uadfc\uc721\ub7c9\uc774 \uc99d\uac00\ud558\uba74 \uc548\uc815 \uc2dc\uc5d0\ub3c4 \uc5d0\ub108\uc9c0 \uc18c\ubaa8\uac00 \ub298\uc5b4\ub09c\ub2e4.<\/p>\n

\u25a0 \ub0a8\ub140 \ud3c9\uade0 \uae30\ucd08\ub300\uc0ac\ub7c9\uacfc \uacc4\uc0b0\ubc95<\/b><\/h3>\n

\uc77c\ubc18\uc801\uc73c\ub85c \uc131\uc778 \ub0a8\uc131\uc758 \uae30\ucd08\ub300\uc0ac\ub7c9\uc740 1,5001,800kcal, \uc5ec\uc131\uc740 1,200<\/span>1,500kcal \uc218\uc900\uc774\ub2e4. \uc774\ub294 \ub0a8\uc131\uc774 \uc5ec\uc131\ubcf4\ub2e4 \uc81c\uc9c0\ubc29\ub7c9, \uc989 \uadfc\uc721\ub7c9\uc774 \ub9ce\uae30 \ub54c\ubb38\uc774\ub2e4.<\/p>\n

\uae30\ucd08\ub300\uc0ac\ub7c9\uc740 \ud574\ub9ac\uc2a4-\ubca0\ub124\ub515\ud2b8 \uacf5\uc2dd\uc73c\ub85c \ub300\ub7b5\uc801\uc778 \uc0b0\ucd9c\uc774 \uac00\ub2a5\ud558\ub2e4.<\/p>\n

    \n
  • \n

    \ub0a8\uc131: 66.47 + (13.75\u00d7\uccb4\uc911kg) + (5\u00d7\uc2e0\uc7a5cm) \u2013 (6.76\u00d7\uc5f0\ub839)<\/p>\n<\/li>\n

  • \n

    \uc5ec\uc131: 655.1 + (9.56\u00d7\uccb4\uc911kg) + (1.85\u00d7\uc2e0\uc7a5cm) \u2013 (4.68\u00d7\uc5f0\ub839)<\/p>\n

    \ub2e4\ub9cc \uc774\ub294 \ucd94\uc815\uce58\ub85c, \uc815\ud655\ud55c \uc218\uce58\ub294 \uc778\ubc14\ub514 \uac80\uc0ac \ub4f1\uc744 \ud1b5\ud574 \ud655\uc778\ud558\ub294 \uac83\uc774 \ubc14\ub78c\uc9c1\ud558\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

    \u25a0 \uadfc\ub825 \uc6b4\ub3d9\uc774 \ub9cc\ub4dc\ub294 \u2018\uace0\ub300\uc0ac \uccb4\uc9c8\u2019<\/b><\/h3>\n

    \uae30\ucd08\ub300\uc0ac\ub7c9\uc744 \ub192\uc774\ub294 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc774\ub2e4. \uadfc\uc721 1kg\uc774 \ub298\uba74 \ud558\ub8e8 \uc57d 13~30kcal\uc758 \uae30\ucd08\ub300\uc0ac\ub7c9 \uc99d\uac00 \ud6a8\uacfc\uac00 \uc788\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\ub2e4. \ud2b9\ud788 \ud558\uccb4 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\ub294 \uc2a4\ucffc\ud2b8, \ub7f0\uc9c0\uc640 \uac19\uc740 \uc6b4\ub3d9\uc740 \ub300\uc0ac\ub7c9 \uc99d\uac00\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n

    \ub610\ud55c \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(HIIT)\uc740 \uc6b4\ub3d9 \ud6c4\uc5d0\ub3c4 \ub300\uc0ac\uc728\uc774 \ub192\uac8c \uc720\uc9c0\ub418\ub294 \u2018EPOC \ud6a8\uacfc\u2019\ub97c \uc720\ub3c4\ud574 \uccb4\uc9c0\ubc29 \uc5f0\uc18c\ub97c \ub3d5\ub294\ub2e4.<\/p>\n

    \u25a0 \ub2e8\ubc31\uc9c8\u00b7\uc218\ubd84\u00b7\uc218\uba74\uc774 \uc88c\uc6b0\ud558\ub294 \ub300\uc0ac \uc18d\ub3c4<\/b><\/h3>\n

    \uc2dd\ub2e8 \uad00\ub9ac\uc5d0\uc11c\ub294 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \uc911\uc694\ud558\ub2e4. \ub2e8\ubc31\uc9c8\uc740 \uc18c\ud654 \uacfc\uc815\uc5d0\uc11c \uc12d\ucde8 \uc5f4\ub7c9\uc758 2030%\ub97c \ub2e4\uc2dc \uc18c\ubaa8\ud558\ub294 \u2018\uc74c\uc2dd\ubb3c \uc720\ubc1c \uc5f4\ubc1c\uc0dd\u2019 \ud6a8\uacfc\uac00 \ud06c\ub2e4. \ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8 \uc5ed\uc2dc \ub300\uc0ac \ud65c\uc131\uc5d0 \uae30\uc5ec\ud55c\ub2e4. \uc77c\ubd80 \uc5f0\uad6c\uc5d0\uc11c\ub294 \ubb3c 500ml \uc12d\ucde8 \uc2dc \uc77c\uc2dc\uc801\uc73c\ub85c \ub300\uc0ac\uc728\uc774 \uc99d\uac00\ud558\ub294 \uac83\uc73c\ub85c \ubcf4\uace0\ub410\ub2e4.<\/span><\/p>\n

    \uc5ec\uae30\uc5d0 7<\/span>8\uc2dc\uac04\uc758 \ucda9\ubd84\ud55c \uc218\uba74\uacfc \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac\ub294 \ud544\uc218\ub2e4. \uc218\uba74 \ubd80\uc871\uc740 \ucf54\ub974\ud2f0\uc194 \ubd84\ube44\ub97c \uc99d\uac00\uc2dc\ucf1c \ub300\uc0ac\ub97c \uc800\ud558\uc2dc\ud0ac \uc218 \uc788\ub2e4.<\/p>\n

    \uae30\ucd08\ub300\uc0ac\ub7c9\uc740 \ud0c0\uace0\ub098\ub294 \uc218\uce58\uac00 \uc544\ub2c8\ub77c \uc0dd\ud65c \uc2b5\uad00\uc5d0 \ub530\ub77c \ubcc0\ud654\ud558\ub294 \uc9c0\ud45c\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \u201c\uadfc\ub825 \uc6b4\ub3d9, \uade0\ud615 \uc7a1\ud78c \uc601\uc591 \uc12d\ucde8, \ucda9\ubd84\ud55c \ud734\uc2dd\uc774 \uacb0\ud569\ub420 \ub54c \uccb4\uc911 \uac10\ub7c9\uacfc \uac74\uac15 \uad00\ub9ac \ubaa8\ub450\uc5d0\uc11c \uae0d\uc815\uc801\uc778 \uacb0\uacfc\ub97c \uae30\ub300\ud560 \uc218 \uc788\ub2e4\u201d\uace0 \uc870\uc5b8\ud55c\ub2e4. \uc77c\uc0c1\uc758 \uc791\uc740 \uc2b5\uad00 \ubcc0\ud654\uac00 \uac74\uac15\ud55c \u2018\uace0\ub300\uc0ac \uccb4\uc9c8\u2019\uc744 \ub9cc\ub4dc\ub294 \ucd9c\ubc1c\uc810\uc774 \ub420 \uc218 \uc788\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

    \uc6b0\ub9ac \ubab8\uc740 \uc7a0\uc744 \uc790\ub294 \ub3d9\uc548\uc5d0\ub3c4 \uc5d0\ub108\uc9c0\ub97c \uc18c\ubaa8\ud55c\ub2e4. \uc774\ub54c \uc0ac\uc6a9\ub418\ub294 \ucd5c\uc18c\ud55c\uc758 \uc5d0\ub108\uc9c0\ub7c9\uc778 \u2018\uae30\ucd08\ub300\uc0ac\ub7c9(BMR)\u2019\uc740 \ud558\ub8e8 \ucd1d \uc5d0\ub108\uc9c0 \uc18c\ube44\uc758 60~75%\ub97c \ucc28\uc9c0\ud558\uba70, \ub2e4\uc774\uc5b4\ud2b8\uc640 \uac74\uac15 \uad00\ub9ac\uc758 \ud575\uc2ec \uc9c0\ud45c\ub85c \uaf3d\ud78c\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \uae30\ucd08\ub300\uc0ac\ub7c9 \uad00\ub9ac\uac00 \uccb4\uc911 \uac10\ub7c9\ubfd0 \uc544\ub2c8\ub77c \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5 \uc720\uc9c0\uc5d0 \uc911\uc694\ud558\ub2e4\uace0 \uac15\uc870\ud55c\ub2e4. \u25a0 \uae30\ucd08\ub300\uc0ac\ub7c9, \uc0dd\uba85 \uc720\uc9c0\uc758 \uae30\ubcf8 \uc5d0\ub108\uc9c0 \uae30\ucd08\ub300\uc0ac\ub7c9\uc740 \uc2ec\uc7a5 \ubc15\ub3d9, \ud638\ud761, \uccb4\uc628 \uc720\uc9c0, \uc138\ud3ec \uc7ac\uc0dd \ub4f1 \uc0dd\uba85 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc778 \uae30\ub2a5\uc744 […]<\/p>\n","protected":false},"author":358,"featured_media":2283,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39],"tags":[],"class_list":["post-2282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39"],"_links":{"self":[{"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2282","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/users\/358"}],"replies":[{"embeddable":true,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2282"}],"version-history":[{"count":1,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2282\/revisions"}],"predecessor-version":[{"id":2284,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2282\/revisions\/2284"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2283"}],"wp:attachment":[{"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/taejaying.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}