{"id":1723,"date":"2026-04-24T14:36:14","date_gmt":"2026-04-24T05:36:14","guid":{"rendered":"https:\/\/theallroundernews.co.kr\/?p=1723"},"modified":"2026-02-25T14:37:53","modified_gmt":"2026-02-25T05:37:53","slug":"%ed%95%98%eb%a3%a8-10%eb%b6%84-%ea%b1%b7%ea%b8%b0%ec%9d%98-%ec%a7%84%ec%a7%9c-%ed%9a%a8%ea%b3%bc","status":"publish","type":"post","link":"https:\/\/theallroundernews.co.kr\/?p=1723","title":{"rendered":"\ud558\ub8e8 10\ubd84 \uac77\uae30\uc758 \uc9c4\uc9dc \ud6a8\uacfc"},"content":{"rendered":"
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\u201c\uace0\uc791 10\ubd84\uc73c\ub85c \ubb34\uc2a8 \ubcc0\ud654\uac00 \uc0dd\uae30\uaca0\ub294\uac00.\u201d
\uc774 \uc9c8\ubb38\uc740 \ud569\ub9ac\uc801\uc73c\ub85c \ubcf4\uc774\uc9c0\ub9cc, \uc778\uccb4 \uc0dd\ub9ac\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ubcf4\uba74 \ubc18\ub4dc\uc2dc \uadf8\ub807\uc9c0 \uc54a\ub2e4. \uac77\uae30\ub294 \uac00\uc7a5 \ub2e8\uc21c\ud55c \uc6c0\uc9c1\uc784\uc774\uc9c0\ub9cc, \uc2ec\ud608\uad00\u00b7\ub300\uc0ac\u00b7\uc2e0\uacbd\uacc4\u00b7\uba74\uc5ed\uacc4\uc5d0 \ub3d9\uc2dc\uc5d0 \uc791\uc6a9\ud558\ub294 \ubcf5\ud569 \uc790\uadf9\uc774\ub2e4. \ud2b9\ud788 \ub9e4\uc77c 10\ubd84\uc758 \uc9c0\uc18d\uc801\uc778 \ubcf4\ud589<\/strong>\uc740 \ub204\uc801 \ud6a8\uacfc\ub97c \ud1b5\ud574 \uac74\uac15 \uc9c0\ud45c\ub97c \uc720\uc758\ubbf8\ud558\uac8c \ubcc0\ud654\uc2dc\ud0a8\ub2e4. \uc911\uc694\ud55c \uac83\uc740 \uc2dc\uac04\uc758 \uc808\ub300\ub7c9\uc774 \uc544\ub2c8\ub77c \uaddc\uce59\uc131, \uac15\ub3c4, \ubc18\ubcf5\uc5d0 \ub530\ub978 \uc0dd\ub9ac\uc801 \uc801\uc751<\/strong>\uc774\ub2e4.<\/p>\n

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1. \uc2ec\ud608\uad00\uacc4: \ud608\uad00\uc740 \u2018\uc0ac\uc6a9\u2019\ud560\uc218\ub85d \uac74\uac15\ud574\uc9c4\ub2e4<\/h2>\n

\uac77\uae30\ub97c \uc2dc\uc791\ud558\uba74 \uc2ec\ubc15\uc218\uac00 \uc548\uc815 \uc2dc\ubcf4\ub2e4 \uc0c1\uc2b9\ud558\uace0, \uc2ec\uc7a5\uc740 \ub354 \ub9ce\uc740 \ud608\uc561\uc744 \uc804\uc2e0\uc73c\ub85c \ubcf4\ub0b8\ub2e4. \uc774\ub54c \ud608\uad00 \ub0b4\ubcbd(\ud608\uad00 \ub0b4\ud53c\uc138\ud3ec)\uc740 \uc804\ub2e8\uc751\ub825(shear stress)\uc744 \ubc1b\ub294\ub2e4. \uc774 \uc790\uadf9\uc740 \uc0b0\ud654\uc9c8\uc18c(NO)<\/strong> \ubd84\ube44\ub97c \ucd09\uc9c4\ud574 \ud608\uad00\uc744 \ud655\uc7a5\uc2dc\ud0a4\uace0 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ubc29\ud5a5\uc73c\ub85c \uc791\uc6a9\ud55c\ub2e4.<\/p>\n

\ud558\ub8e8 10\ubd84\uc774\ub77c\ub3c4 \ub9e4\uc77c \ubc18\ubcf5\ud558\uba74 \ub2e4\uc74c\uacfc \uac19\uc740 \ubcc0\ud654\uac00 \ucd95\uc801\ub41c\ub2e4.<\/p>\n

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  • \n

    \uc548\uc815 \uc2dc \uc2ec\ubc15\uc218 \uac10\uc18c<\/p>\n<\/li>\n

  • \n

    \ub9d0\ucd08\ud608\uad00 \uc800\ud56d \uac10\uc18c<\/p>\n<\/li>\n

  • \n

    \uc218\ucd95\uae30\u00b7\uc774\uc644\uae30 \ud608\uc555 \uc18c\ud3ed \uac10\uc18c<\/p>\n<\/li>\n

  • \n

    \ud608\uad00 \ud0c4\ub825\uc131 \uac1c\uc120<\/p>\n<\/li>\n<\/ul>\n

    \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub354\ub77c\ub3c4 **\ube60\ub978 \uac78\uc74c(\uc57d\uac04 \uc228\uc774 \ucc30 \uc815\ub3c4)**\uc744 \uc720\uc9c0\ud558\uba74 \uc2ec\ud3d0 \uc801\uc751\uc740 \ucda9\ubd84\ud788 \uc2dc\uc791\ub41c\ub2e4. \uc2ec\uc7a5\uc740 \uadfc\uc721\uc774\ub2e4. \uc0ac\uc6a9\ud558\uc9c0 \uc54a\uc73c\uba74 \uae30\ub2a5\uc740 \uac10\uc18c\ud558\uace0, \uc801\uc808\ud788 \uc790\uadf9\ud558\uba74 \ud6a8\uc728\uc740 \ud5a5\uc0c1\ub41c\ub2e4.<\/p>\n

    \n

    2. \ub300\uc0ac \uac74\uac15: \ud608\ub2f9\uacfc \uc778\uc290\ub9b0 \uac10\uc218\uc131 \uac1c\uc120<\/h2>\n

    \uc2dd\ud6c4 10\ubd84 \uac77\uae30\ub294 \ud608\ub2f9 \uc870\uc808\uc5d0 \ud2b9\ud788 \ud6a8\uacfc\uc801\uc774\ub2e4. \ubcf4\ud589 \uc2dc \uace8\uaca9\uadfc\uc740 \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \ud3ec\ub3c4\ub2f9\uc744 \uc0ac\uc6a9\ud55c\ub2e4. \uc774 \uacfc\uc815\uc740 \uc778\uc290\ub9b0 \uc758\uc874\uc131\uacfc \ubb34\uad00\ud558\uac8c GLUT-4 \uc218\uc1a1\uccb4\ub97c \uc138\ud3ec\ub9c9\uc73c\ub85c \uc774\ub3d9\uc2dc\ud0a4\ub294 \uae30\uc804\uc744 \ud3ec\ud568\ud55c\ub2e4. \uc989, \uadfc\uc721\uc774 \uc2a4\uc2a4\ub85c \ud3ec\ub3c4\ub2f9\uc744 \ud761\uc218\ud558\ub294 \uacbd\ub85c\uac00 \ud65c\uc131\ud654\ub41c\ub2e4.<\/strong><\/p>\n

    \uadf8 \uacb0\uacfc:<\/p>\n

      \n
    • \n

      \uc2dd\ud6c4 \ud608\ub2f9 \uae09\uc0c1\uc2b9 \uc5b5\uc81c<\/p>\n<\/li>\n

    • \n

      \uc778\uc290\ub9b0 \uc800\ud56d\uc131 \uac10\uc18c<\/p>\n<\/li>\n

    • \n

      \uc81c2\ud615 \ub2f9\ub1e8\ubcd1 \uc704\ud5d8 \uac10\uc18c<\/p>\n<\/li>\n<\/ul>\n

      \uc9e7\uc740 \uc2dc\uac04\uc774\ub77c\ub3c4 \uc2dd\ud6c4 \ubc18\ubcf5\uc801 \ubcf4\ud589 \uc2b5\uad00<\/strong>\uc740 \uc7a5\uae30\uc801\uc73c\ub85c \ub300\uc0ac \uc99d\ud6c4\uad70 \uc704\ud5d8\uc744 \ub0ae\ucd94\ub294 \uc694\uc778\uc774 \ub41c\ub2e4.<\/p>\n

      \n

      3. \uccb4\uc9c0\ubc29\uacfc \uc5d0\ub108\uc9c0 \uade0\ud615<\/h2>\n

      10\ubd84 \uac77\uae30\ub85c \uc18c\ube44\ub418\ub294 \uc5f4\ub7c9\uc740 \ub300\ub7b5 30~70kcal \uc218\uc900\uc774\ub2e4. \ub2e8\uc21c \uacc4\uc0b0\uc73c\ub85c\ub294 \ubbf8\ubbf8\ud574 \ubcf4\uc778\ub2e4. \uadf8\ub7ec\ub098 \uccb4\uc911 \uc99d\uac00\ub294 \ub300\uac1c \ud558\ub8e8 100~200kcal\uc758 \ubbf8\uc138\ud55c \ucd08\uacfc \uc12d\ucde8\uac00 \uc7a5\uae30\uac04 \ub204\uc801\ub418\uba70 \ubc1c\uc0dd\ud55c\ub2e4.
      \ud558\ub8e8 10\ubd84 \uac77\uae30\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \uc758\ubbf8\ub97c \uac00\uc9c4\ub2e4.<\/p>\n

        \n
      • \n

        \uc18c\uaddc\ubaa8 \uc5d0\ub108\uc9c0 \uc801\uc790 \uc720\uc9c0<\/p>\n<\/li>\n

      • \n

        \uc9c0\ubc29 \uc0b0\ud654 \ud6a8\uc728 \ud5a5\uc0c1<\/p>\n<\/li>\n

      • \n

        \ud65c\ub3d9 \ub300\uc0ac\ub7c9 \uc99d\uac00<\/p>\n<\/li>\n<\/ul>\n

        \ub354 \uc911\uc694\ud55c \uac83\uc740 \ud65c\ub3d9\uc131 \uc720\uc9c0 \uc2e0\ud638<\/strong>\ub2e4. \uaddc\uce59\uc801\uc778 \ubcf4\ud589\uc740 \ub819\ud2f4\u00b7\uadf8\ub810\ub9b0 \ub4f1 \uc2dd\uc695 \uad00\ub828 \ud638\ub974\ubaac \uade0\ud615\uc5d0 \uac04\uc811\uc801\uc73c\ub85c \uc601\ud5a5\uc744 \uc8fc\uc5b4 \uacfc\uc2dd\uc744 \uc904\uc774\ub294 \uacbd\ud5a5\uc744 \ub9cc\ub4e0\ub2e4.<\/p>\n

        \n

        4. \ub1cc\uc640 \uc815\uc2e0 \uac74\uac15: \uc6c0\uc9c1\uc784\uc740 \uc2e0\uacbd\uacc4 \uc790\uadf9\uc774\ub2e4<\/h2>\n

        \uac77\uae30\ub294 \ub2e8\uc21c\ud55c \uadfc\uc721 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub2e4. \ub1cc\uc5d0\ub3c4 \uc9c1\uc811\uc801 \ubcc0\ud654\ub97c \uc720\ub3c4\ud55c\ub2e4.<\/p>\n

          \n
        • \n

          BDNF(\ub1cc\uc720\ub798\uc2e0\uacbd\uc601\uc591\uc778\uc790) \uc99d\uac00<\/p>\n<\/li>\n

        • \n

          \uc138\ub85c\ud1a0\ub2cc\u00b7\ub3c4\ud30c\ubbfc \ubd84\ube44 \ucd09\uc9c4<\/p>\n<\/li>\n

        • \n

          \ucf54\ub974\ud2f0\uc194 \uac10\uc18c<\/p>\n<\/li>\n<\/ul>\n

          \ud558\ub8e8 10\ubd84\uc758 \uaddc\uce59\uc801 \ubcf4\ud589\uc740 \uc6b0\uc6b8\uac10, \ubd88\uc548, \ubb34\uae30\ub825 \uac1c\uc120\uc5d0 \uc2e4\uc9c8\uc801 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \ud2b9\ud788 \uc790\uc5f0 \ud658\uacbd\uc5d0\uc11c\uc758 \ubcf4\ud589\uc740 \uc8fc\uc758 \ud68c\ubcf5 \uc774\ub860(attention restoration theory)\uc5d0 \ub530\ub77c \uc778\uc9c0\uc801 \ud53c\ub85c\ub97c \uc644\ud654\ud55c\ub2e4.<\/p>\n

          \uc815\uc2e0\uacfc \uc601\uc5ed\uc5d0\uc11c \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ubcf4\uc870 \uce58\ub8cc\ub85c \uad8c\uc7a5\ub41c\ub2e4. \uc911\uc694\ud55c \uc810\uc740 \uac15\ub3c4\uac00 \uc544\ub2c8\ub77c \uc9c0\uc18d\uc131<\/strong>\uc774\ub2e4. 10\ubd84\uc774\ub77c\ub3c4 \ub9e4\uc77c \ud558\ub294 \uc0ac\ub78c\uacfc \uc804\ud600 \ud558\uc9c0 \uc54a\ub294 \uc0ac\ub78c\uc758 \uc2e0\uacbd\uac00\uc18c\uc131 \uc218\uc900\uc740 \uc7a5\uae30\uc801\uc73c\ub85c \ucc28\uc774\uac00 \ubc8c\uc5b4\uc9c4\ub2e4.<\/p>\n

          \n

          5. \uadfc\uace8\uaca9\uacc4\uc640 \ub178\ud654 \uc608\ubc29<\/h2>\n

          \uac77\uae30\ub294 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc774\ub2e4. \uc774\ub294 \ub2e4\uc74c\uc744 \uc758\ubbf8\ud55c\ub2e4.<\/p>\n

            \n
          • \n

            \uace8\ubc00\ub3c4 \uc720\uc9c0 \uc790\uadf9<\/p>\n<\/li>\n

          • \n

            \ud558\uc9c0 \uadfc\uc721 \uc720\uc9c0<\/p>\n<\/li>\n

          • \n

            \uad00\uc808 \uc724\ud65c \ucd09\uc9c4<\/p>\n<\/li>\n

          • \n

            \uade0\ud615 \ub2a5\ub825 \uac1c\uc120<\/p>\n<\/li>\n<\/ul>\n

            \ud2b9\ud788 \uc911\ub144 \uc774\ud6c4\uc5d0\ub294 \uadfc\uc721 \uac10\uc18c(\uadfc\uac10\uc18c\uc99d)\uac00 \uac00\uc18d\ub41c\ub2e4. \uc9e7\uc740 \ubcf4\ud589\uc774\ub77c\ub3c4 \ub9e4\uc77c \uc9c0\uc18d\ud558\uba74 \ud558\uccb4 \uadfc\uc721\uc758 \uc0ac\uc6a9 \ube48\ub3c4\uac00 \uc720\uc9c0\ub418\uc5b4 \ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c\uc5d0 \uae30\uc5ec\ud55c\ub2e4.<\/p>\n

            \n

            6. \uba74\uc5ed \uae30\ub2a5\uacfc \uc5fc\uc99d \uc870\uc808<\/h2>\n

            \uc911\ub4f1\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uba74\uc5ed \uc138\ud3ec \uc21c\ud658\uc744 \ucd09\uc9c4\ud55c\ub2e4. 10\ubd84 \uac77\uae30\ub77c\ub3c4 \ub9e4\uc77c \ubc18\ubcf5\ub418\uba74 \ub9cc\uc131 \uc800\ub4f1\uae09 \uc5fc\uc99d(low-grade inflammation)\uc744 \ub0ae\ucd94\ub294 \ubc29\ud5a5\uc73c\ub85c \uc791\uc6a9\ud55c\ub2e4. \uc774\ub294 \uc2ec\ud608\uad00 \uc9c8\ud658, \uc554, \uce58\ub9e4 \uc704\ud5d8 \uac10\uc18c\uc640 \uc5f0\uacb0\ub41c\ub2e4.<\/p>\n

            \uacfc\ub3c4\ud55c \uc6b4\ub3d9\uc740 \uba74\uc5ed \uc5b5\uc81c\ub97c \uc720\ubc1c\ud560 \uc218 \uc788\uc9c0\ub9cc, \uc9e7\uace0 \uaddc\uce59\uc801\uc778 \uac77\uae30<\/strong>\ub294 \uc624\ud788\ub824 \ubc29\uc5b4 \uccb4\uacc4\ub97c \uac15\ud654\ud55c\ub2e4.<\/p>\n

            \n

            7. \ud589\ub3d9\uacfc \uc2b5\uad00\uc758 \uad00\uc810: 10\ubd84\uc758 \ud798<\/h2>\n

            \uac74\uac15\uc740 \ub2e8\uc77c \ud589\ub3d9\uc774 \uc544\ub2c8\ub77c \ud328\ud134\uc758 \uacb0\uacfc\ub2e4. \ud558\ub8e8 1\uc2dc\uac04 \uc6b4\ub3d9\uc744 3\uc77c \ud558\uace0 \uc911\ub2e8\ud558\ub294 \uac83\ubcf4\ub2e4, 10\ubd84\uc744 365\uc77c \uc9c0\uc18d\ud558\ub294 \ud3b8\uc774 \uc0dd\ub9ac\uc801\u00b7\ud589\ub3d9\uc801 \uce21\uba74\uc5d0\uc11c \ub354 \uc720\ub9ac\ud560 \uc218 \uc788\ub2e4.<\/p>\n

            10\ubd84 \uac77\uae30\uc758 \uac00\uc7a5 \ud070 \uc7a5\uc810\uc740 \ub2e4\uc74c\uc774\ub2e4.<\/p>\n

              \n
            • \n

              \uc2ec\ub9ac\uc801 \uc9c4\uc785 \uc7a5\ubcbd\uc774 \ub0ae\ub2e4<\/p>\n<\/li>\n

            • \n

              \uc2e4\ud328 \ud655\ub960\uc774 \ub0ae\ub2e4<\/p>\n<\/li>\n

            • \n

              \uc790\uae30 \ud6a8\ub2a5\uac10\uc744 \ud615\uc131\ud55c\ub2e4<\/p>\n<\/li>\n

            • \n

              \ub354 \uae34 \uc6b4\ub3d9\uc73c\ub85c \ud655\uc7a5\ub420 \uac00\ub2a5\uc131\uc774 \ub192\ub2e4<\/p>\n<\/li>\n<\/ul>\n

              \uc2b5\uad00 \ud615\uc131 \uc5f0\uad6c\uc5d0\uc11c \uac00\uc7a5 \uc911\uc694\ud55c \uc694\uc18c\ub294 \u2018\uc791\uace0 \ubc18\ubcf5 \uac00\ub2a5\ud55c \ud589\ub3d9\u2019\uc774\ub2e4. \uac77\uae30\ub294 \uadf8 \uc870\uac74\uc744 \uc644\ubcbd\ud788 \ucda9\uc871\ud55c\ub2e4.<\/p>\n

              \n

              8. \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 \ubc29\ubc95<\/h2>\n
                \n
              1. \n

                \uc18d\ub3c4<\/strong>: \uc57d\uac04 \uc228\uc774 \ucc30 \uc815\ub3c4\uc758 \ube60\ub978 \uac78\uc74c<\/p>\n<\/li>\n

              2. \n

                \uc2dc\uac04\ub300<\/strong>: \uc2dd\ud6c4 30\ubd84 \uc774\ub0b4 \uad8c\uc7a5<\/p>\n<\/li>\n

              3. \n

                \uc790\uc138<\/strong>: \uc2dc\uc120 \uc815\uba74, \uc5b4\uae68 \uc774\uc644, \ud314 \ud754\ub4e4\uae30<\/p>\n<\/li>\n

              4. \n

                \uc77c\uad00\uc131<\/strong>: \ub9e4\uc77c \ub3d9\uc77c \uc2dc\uac04\ub300 \uc720\uc9c0<\/p>\n<\/li>\n<\/ol>\n

                \uac00\ub2a5\ud558\ub2e4\uba74 \uc8fc 1~2\ud68c\ub294 20~30\ubd84\uc73c\ub85c \ub298\ub824 \uc2ec\ud3d0 \uc801\uc751\uc744 \uac15\ud654\ud558\ub294 \uac83\uc774 \uc774\uc0c1\uc801\uc774\ub2e4.<\/p>\n

                \n

                \uacb0\ub860<\/h2>\n

                \ud558\ub8e8 10\ubd84 \uac77\uae30\ub294 \uadf9\uc801\uc778 \ubcc0\ud654\ub97c \uc57d\uc18d\ud558\uc9c0 \uc54a\ub294\ub2e4. \uadf8\ub7ec\ub098 \uc778\uccb4\ub294 \uadf9\ub2e8\ubcf4\ub2e4 \ub204\uc801 \uc790\uadf9<\/strong>\uc5d0 \ub354 \uc798 \ubc18\uc751\ud55c\ub2e4.
                \ud608\uad00\uc740 \ubd80\ub4dc\ub7ec\uc6cc\uc9c0\uace0, \ud608\ub2f9\uc740 \uc548\uc815\ub418\uba70, \ub1cc\ub294 \ud65c\uc131\ud654\ub418\uace0, \uc5fc\uc99d\uc740 \uac10\uc18c\ud55c\ub2e4. \uc774 \ubcc0\ud654\ub294 \uc870\uc6a9\ud788, \uadf8\ub7ec\ub098 \ubd84\uba85\ud558\uac8c \uc9c4\ud589\ub41c\ub2e4.<\/p>\n

                \uac74\uac15\uc740 \uac70\ucc3d\ud55c \uacb0\uc2ec\uc774 \uc544\ub2c8\ub77c \ubc18\ubcf5 \uac00\ub2a5\ud55c \uc120\ud0dd\uc758 \ucd1d\ud569\uc774\ub2e4.
                \ud558\ub8e8 10\ubd84 \uac77\uae30\ub294 \uc791\uc544 \ubcf4\uc774\uc9c0\ub9cc, \uc0dd\ub9ac\ud559\uc801\uc73c\ub85c \uacb0\ucf54 \uc791\uc9c0 \uc54a\uc740 \uac1c\uc785\uc774\ub2e4.<\/p>\n

                \uc9c8\ubb38\uc740 \ub2e8 \ud558\ub098\ub2e4.
                \u201c\ud560 \uc218 \uc788\ub294\uac00?\u201d\uac00 \uc544\ub2c8\ub77c,
                \u201c\ub9e4\uc77c \ud560 \uac83\uc778\uac00?\u201d\ub2e4.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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