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<TH>몸짱 되보겠다고 먹는 단백질 보충제, 과연 필요할까??? </TH></TR></TBODY></TABLE><!-- end subject_spam --></P>
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<P><BR><BR>헬스장에 가면 운동을 하면서 다양한 종류의 보충제를 드시는 분들을 심심찮게 보게 됩니다.<BR><BR>그런 보충제중 가장 널리 사용하는 것이 바로 '단백질 보충제' 즉 근육 증가제입니다.<BR><BR>여름을 맞이하여 몸짱이 한번 되겠다고 운동하는 우리들이 과연 이런 추가적인 단백질 보충제가 필요할까요???<BR><BR>자세히 살펴보도록 하겠습니다.<BR><BR>우선 나에게 하루동안 필요한 단백질양이 얼마나 되는지 살펴보겠습니다.<BR><BR>나에게 하루동안 필요한 단백질양을 산출하는 기준은 '몸무게'와 '활동량(운동량)' 입니다. (제지방량, 즉 근육량이라고 하는 곳도 있습니다.)<BR><BR><STRONG><SPAN style="FONT-SIZE: 12pt">일반인은 kg당 1g정도, 운동 선수의 경우(종목에 따라 다르지만...) kg당 최대 2g정도의 단백질 섭취를 권장합니다.</SPAN><BR></STRONG><BR><BR>예를 들어 살펴보죠.<BR><BR></P>
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<DIV style="BORDER-BOTTOM: #e7fdb5 1px solid; BORDER-LEFT: #e7fdb5 1px solid; PADDING-BOTTOM: 10px; BACKGROUND-COLOR: #e7fdb5; PADDING-LEFT: 10px; PADDING-RIGHT: 10px; BORDER-TOP: #e7fdb5 1px solid; BORDER-RIGHT: #e7fdb5 1px solid; PADDING-TOP: 10px" class=txc-textbox><STRONG>몸무게 60kg의 평범한 회사원 A씨가 하루동안 섭취해야 할 단백질양은 60kg X 1g = 60g의 단백질입니다.<BR><BR>몸무게 80kg의 보디빌더 B씨가 하루동안 섭취해야 할 단백질양은 80kg X 2g = 160g의 단백질입니다.<BR><BR>몸무게 55kg의 마라토너 C씨가 하루동안 섭취해야 할 단백질양은 55kg X 1.6g = 88g의 단백질입니다.</STRONG><BR></DIV></STRONG></DIV>
<DIV><BR><BR>자 그럼 몸짱한번 되어 보겠다고 운동하는 우리들은 하루 얼만큼의 단백질이 필요할까요???<BR><BR>이부분에 관해 '정확히 얼마다!!!!'라고 말할 순 없을겁니다.<BR><BR>다만 kg당 2g의 단백질을 섭취하라는 기준은 근육량을 늘리기 위해 초고강도 운동을 수시간씩 하는 '선수'들의 기준이기에 하루 1~2시간 운동하는 일반인들에게는 이정도면 차고 넘칠듯 합니다.<BR><BR><BR>대략 마라토너 기준으로 kg당 1.6g의 단백질이 필요한 것으로 가정해보겠습니다.<BR><BR>살뺀다고 운동하시는 55kg의 여성분이면 55 X 1.6 = 88g의 단백질이 필요한 것이네요.<BR><BR><BR>자 그럼 내가 하루 식사를 통해 섭취하는 단백질양은 얼마나 되는지를 알아야 할 겁니다.<BR><BR>그래야 단백질 보충제를 통해 더먹어야 할지 말아야 할지 알 수 있을테니까요.<BR><BR>내가 하루종일 먹은것을 일일히 기재하여 그 안에 들어있는 단백질양을 검색해보면 알 수 있겠지만 이는 쉬운일이 아닙니다.<BR><BR>좀 더 손쉬운 방법이 없을까요???<BR><BR>밑의 식단표를 살펴보시죠.<BR><BR></DIV>
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<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; VERTICAL-ALIGN: bottom; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">아욱국</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; VERTICAL-ALIGN: bottom; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">이면수구이</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; VERTICAL-ALIGN: bottom; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">오이생채</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; VERTICAL-ALIGN: bottom; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">포기김치</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; VERTICAL-ALIGN: bottom; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>(741/<FONT color=#3058d2><STRONG><U>34</U></STRONG></FONT>)</SPAN></DIV></TD></TR></TBODY></TABLE> </FONT></o:p></SPAN></P></TD></TR>
<TR style="mso-yfti-irow: 2; mso-yfti-lastrow: yes">
<TD style="BORDER-BOTTOM: windowtext 1pt solid; BORDER-LEFT: windowtext 1pt solid; PADDING-BOTTOM: 0cm; BACKGROUND-COLOR: transparent; BORDER-TOP-COLOR: #ebe9ed; PADDING-LEFT: 5.4pt; WIDTH: 145pt; PADDING-RIGHT: 5.4pt; BORDER-RIGHT: windowtext 1pt solid; PADDING-TOP: 0cm; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=193>
<P style="TEXT-ALIGN: center; MARGIN: 0cm 0cm 0pt" class=MsoNormal align=center><SPAN lang=EN-US><o:p><FONT color=#000000 size=2 face=바탕> <FONT face=굴림> </FONT>
<TABLE dir=ltr cellSpacing=0 cellPadding=0 width=106 height=111>
<TBODY>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">쌀밥</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">미역건새우국</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">우육볶음</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>-</SPAN><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">빈스</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">고구마순들깨가루무침</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">포기김치</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>(697/<STRONG><U><FONT color=#3058d2>25</FONT></U></STRONG>)</SPAN></DIV></TD></TR></TBODY></TABLE></FONT></o:p></SPAN></P></TD>
<TD style="BORDER-BOTTOM: windowtext 1pt solid; PADDING-BOTTOM: 0cm; BACKGROUND-COLOR: transparent; BORDER-TOP-COLOR: #ebe9ed; PADDING-LEFT: 5.4pt; WIDTH: 145.05pt; PADDING-RIGHT: 5.4pt; BORDER-LEFT-COLOR: #ebe9ed; BORDER-RIGHT: windowtext 1pt solid; PADDING-TOP: 0cm; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=193>
<P style="TEXT-ALIGN: center; MARGIN: 0cm 0cm 0pt" class=MsoNormal align=center><SPAN lang=EN-US><o:p><FONT color=#000000 size=2 face=바탕> <FONT face=굴림> </FONT>
<TABLE dir=ltr cellSpacing=0 cellPadding=0 width=106 height=111>
<TBODY>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">쌀밥</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">배추국</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">돈까스</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">통도라지생채</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">깍두기</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>(909/<STRONG><FONT color=#3058d2><U>36</U></FONT></STRONG>)</SPAN></DIV></TD></TR></TBODY></TABLE></FONT></o:p></SPAN></P></TD>
<TD style="BORDER-BOTTOM: windowtext 1pt solid; PADDING-BOTTOM: 0cm; BACKGROUND-COLOR: transparent; BORDER-TOP-COLOR: #ebe9ed; PADDING-LEFT: 5.4pt; WIDTH: 145.05pt; PADDING-RIGHT: 5.4pt; BORDER-LEFT-COLOR: #ebe9ed; BORDER-RIGHT: windowtext 1pt solid; PADDING-TOP: 0cm; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=193>
<P style="TEXT-ALIGN: center; MARGIN: 0cm 0cm 0pt" class=MsoNormal align=center><SPAN lang=EN-US><o:p><FONT color=#000000 size=2 face=바탕> <FONT face=굴림> </FONT>
<TABLE dir=ltr cellSpacing=0 cellPadding=0 width=106 height=111>
<TBODY>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">콩밥</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">야채고기국</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">꽁치조림</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">호박나물</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 휴먼매직체; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체">포기김치</SPAN><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>B</SPAN></DIV></TD></TR>
<TR>
<TD style="BORDER-BOTTOM: black 1px solid; BORDER-LEFT: black 1px solid; BORDER-TOP: black 1px solid; BORDER-RIGHT: black 1px solid" height=19 width=106>
<DIV style="TEXT-ALIGN: center; mso-char-wrap: 1; mso-kinsoku-overflow: 1; mso-word-wrap: 0; mso-vertical-align-special: bottom"><SPAN style="FONT-FAMILY: 돋움; FONT-SIZE: 14pt; mso-hansi-font-family: Arial; mso-ascii-font-family: 돋움; mso-fareast-font-family: 휴먼매직체; mso-fareast-language: KO" lang=EN-US>(751/<STRONG><U><FONT color=#3058d2>34</FONT></U></STRONG>)</SPAN></DIV></TD></TR></TBODY></TABLE></FONT></o:p></SPAN></P></TD></TR></TBODY></TABLE></DIV><SPAN id=tx_beforestart_mark></SPAN><SPAN id=tx_afterend_mark></SPAN>
<DIV align=left><BR><BR>이표는 병원 급식 내용과 각 끼니당 (1인분 기준 칼로리/<STRONG><FONT color=#3058d2><SPAN id=tx_beforestart_mark></SPAN>포함된 단백질양<SPAN id=tx_afterend_mark></SPAN></FONT></STRONG>)을 표시해놓은 표입니다.<BR><BR>근데 단백질 양을 대충 눈으로 훑어 보니 매 끼니당 대략 30g정도는 되어 보이는군요.<BR><BR><STRONG><SPAN style="FONT-SIZE: 12pt"><U>즉 내가 일반적인 식사를 1인분 먹었다면 대략 30g의 단백질을 섭취한다는 것을 알 수 있습니다.</U></SPAN></STRONG><BR><BR>물론 어떤 반찬을 얼마나 먹었는지에 따라 달라지겠지만 대략적으로 1인분 식사를 하면 30g정도의 단백질을 섭취한다고 봐도 무방할거 같습니다.<BR><BR><BR>자 위의 여성이 살빼겠다고 매끼니당 2/3인분에 해당하는 식사를 한다면???<BR><BR>이분이 일상식을 통해 하루동안 섭취한 단백질양은 60g정도가 된다고 보면 됩니다.<BR><BR>하루동안 필요한 양이 88g이라고 하였고 실제 섭취한 양은 60g이라고 하였으니 대략 30g의 단백질이 모자르군요.<BR><BR><STRONG>따라서 이 여성분은 단백질 보충제가 되었건, 저지방 우유가 되었건, 계란 흰자가 되었건 30g만큼의 단백질을 추가적으로 먹어주면 된다는 결론이 나오는군요.<BR></STRONG><BR>뭐 보충하는 방법은 개인의 기호에 맞게 적절히 해주시면 될거 같네요.<BR><BR>참고로 몇몇 식품의 단백질 함량을 적어보겠습니다.<BR><BR><BR></DIV>
<DIV style="TEXT-ALIGN: center; MARGIN-LEFT: 4em">
<P><FONT color=#5c7fb0>
<IMG style="WIDTH: 269px; FLOAT: none; HEIGHT: 327px; CLEAR: none" class=tx-daum-image border=0 hspace=1 vspace=1 src="https://t1.daumcdn.net/cfile/blog/1767F81549E5401E4D" width=269 height=327 actualwidth="401"></FONT></P>
<P><FONT color=#5c7fb0><저지방 우유 200ml에는 단백질이 6g들어 있습니다. 30g을 보충하려면 5개를 먹어야 하는군요~><BR></FONT><SPAN class=a><FONT color=#008000><BR><BR></FONT></SPAN></P>
<P style="TEXT-ALIGN: center">
<IMG style="FLOAT: none; CLEAR: none" class=tx-daum-image border=0 hspace=1 vspace=1 src="https://t1.daumcdn.net/cfile/blog/1567F81549E5401E4B" width=400 actualwidth="400"></P>
<P> <BR><FONT color=#5c7fb0><계란 흰자 한개에는 단백질이 대략 5g들어 있습니다. 30을 보충하려면 흰자 6개를 먹어야 하네요~ ><BR></FONT><SPAN class=a><FONT color=#008000><BR></FONT></SPAN><BR></P></DIV>
<DIV style="TEXT-ALIGN: center; MARGIN-LEFT: 4em"> </DIV>
<DIV style="TEXT-ALIGN: center; MARGIN-LEFT: 4em">
<IMG style="FLOAT: none; CLEAR: none" class=tx-daum-image border=0 hspace=1 vspace=1 src="https://t1.daumcdn.net/cfile/blog/1667F81549E5401E4C" width=230 actualwidth="230"><BR><FONT color=#5c7fb0><많이 사용하는 순수 단백질 보충제중 하나입니다. 1컵당 24g의 단백질이 들어 있습니다. 요건 한스푼이면 될 듯~ ><BR></FONT><BR><BR><BR></DIV>
<DIV style="TEXT-ALIGN: left; MARGIN-LEFT: 4em"><STRONG><SPAN style="FONT-SIZE: 12pt"><BR>정리하자면</SPAN></STRONG><BR><BR>
<DIV style="BORDER-BOTTOM: #fe8943 3px double; BORDER-LEFT: #fe8943 3px double; PADDING-BOTTOM: 10px; BACKGROUND-COLOR: #fedec7; PADDING-LEFT: 10px; PADDING-RIGHT: 10px; BORDER-TOP: #fe8943 3px double; BORDER-RIGHT: #fe8943 3px double; PADDING-TOP: 10px" class=txc-textbox><STRONG><SPAN style="FONT-SIZE: 14pt">(1) 내가 하루동안 필요한 단백질양이 대략 얼마인지 계산하자. </SPAN><SPAN style="FONT-SIZE: 14pt">(살빼려고 운동하는 일반인 이라면 kg당 1.5g 정도면 될듯~)</SPAN><BR><BR><SPAN style="FONT-SIZE: 14pt">(2) 하루동안 식사를 통해 섭취하는 대략적인 단백질양을 계산해보자. </SPAN><SPAN style="FONT-SIZE: 14pt">(일반식사 1인분 했다면 대략 30g의 단백질을 섭취하는 셈이 됩니다.)</SPAN><BR><BR><SPAN style="FONT-SIZE: 14pt">(3) 이제 모자른 부분에 대해서는 각자 기호와 상황에 맞게 적절히 추가적으로 섭취해보자.</SPAN><BR></STRONG><BR></DIV><BR><BR><STRONG>전 개인적으로 시중에서 파는 보충제도 열심히 운동하면서 적절히 먹는다면 도움이 된다고 봅니다.<BR><BR>뭐 모든 보충제가 확실히(!!!) 도움이 되는 것은 아니지만요~<BR><BR>추가적으로 근육 빨리 만들겠다고 무조건 과량의 단백질을 섭취하는 것은 몸에 무리가 갈 수 있습니다.<BR><BR>특히나 신장기능이 안좋거나 요로결석이 있는 분이라면 주의해야 합니다.<BR><BR>열심히 운동하면서 나에게 필요한 단백질량을 적절히 보충해주는것이 건강도 지키고 몸짱도 되는 비결이라 생각하네요~!!!</STRONG></DIV></TD></TR></TBODY></TABLE></DIV>
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[영양,보충제] 정보
몸짱 되보겠다고 먹는 단백질 보충제, 과연 필요할까???
CHASE
추천 0
조회 480
09.04.22 18:44
댓글 9
다음검색
첫댓글 보충제는 딱 보충의 의미로 모자란것을 채우는 개념이면 제일 좋을것 같아요 거기에 좀더 빠르게 흡수되어야 할 필요가 있는 경우에도 유용할것 같습니다
맞아요...넘 보충제에 연연하지 않으셨으면 합니다. 보충제는 말 그대로 보충제니까요
그런데 CHASE님은 어디에서 이렇게 많은 자료를 얻고 계신지...대단하십니다...^^ 덕분에 많은걸 알아가고 있읍니다.감사합니다.^^
운동도 공부가 필요하더라구요..세상에 공짜 없듯이
저도 단백질 보충제 먹고있지만 효과가있는지는 잘.... 그래도 뭐라도 먹어주면 좋다고하니깐 먹긴합니다만... ㅋㅋ 사람맘이라는게 ㅎㅎ
무조건 먹는것 보다 운동 경력이나 운동강도에 따라 선택해서 드시면 됩니다.
정말 좋은 자료네요. 감사합니다
오~ 일반적인 백반에도 30그람이나 들어있네요~ 신기 ㅋㅋㅋ 자료 감사합니다
아하 일반식에도 일반이 하루 필요 단백질은 다들어있었네용.. 몰랐어요...