์ด ์„ธ์…˜์— ๋Œ€ํ•œ ๊ธฐ๋ณธ ์„ค์ •์ด ์—…๋ฐ์ดํŠธ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๊ณ ๊ฐ๋‹˜์˜ ๊ณ„์ • ์„ค์ •์„ ์˜๊ตฌ์ ์œผ๋กœ ๋ณ€๊ฒฝํ•˜๋ ค๋ฉด ๋‚ด ๊ณ„์ •์œผ๋กœ ์ด๋™ํ•˜์„ธ์š”.
์›ํ•˜๋Š” ์ˆ˜๋ น ๊ตญ๊ฐ€ ๋˜๋Š” ์‚ฌ์šฉ ์–ธ์–ด๋ฅผ ๋‚ด ๊ณ„์ •์—์„œ ์–ธ์ œ๋“ ์ง€ ์—…๋ฐ์ดํŠธํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
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남성 건강에 가장 중요한 10가지 영양소

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์˜์–‘ ์ธก๋ฉด์—์„œ ์ธ๊ฐ„์€ ์ผ๋ฐ˜์ ์œผ๋กœ ๋ชจ๋‘ ์—๋„ˆ์ง€๋ฅผ ์ œ๊ณตํ•˜๊ณ  ๋น„ํƒ€๋ฏผ๊ณผ ๋ฏธ๋„ค๋ž„ ๊ฐ™์€ ์˜์–‘์†Œ๋ฅผ ๊ณต๊ธ‰ํ•ด ์ฃผ๋Š” ์‹ํ’ˆ์„ ๋™์ผํ•˜๊ฒŒ ํ•„์š”๋กœ ํ•ฉ๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ ์—ฐ๋ น๊ณผ ์„ฑ๋ณ„์— ๋”ฐ๋ผ ๊ฑด๊ฐ•ํ•œ ์‹๋‹จ์ด ๋‹ฌ๋ผ์งˆ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 

๋‚จ์„ฑ์€ ์—ฌ์„ฑ๋ณด๋‹ค ๊ทผ์œก๋Ÿ‰์ด ๋งŽ๊ณ  ํ‚ค๊ฐ€ ํฌ๋ฉฐ ์‹ ์ง„๋Œ€์‚ฌ๊ฐ€ ๋” ํ™œ๋ฐœํ•œ ๊ฒฝํ–ฅ์ด ์žˆ์Šต๋‹ˆ๋‹ค. ๋”ฐ๋ผ์„œ ๋‚จ์„ฑ์€ ์ผ๋ฐ˜์ ์œผ๋กœ ํ•˜๋ฃจ ๋™์•ˆ ์นผ๋กœ๋ฆฌ์™€ ์„ฌ์œ ์†Œ๊ฐ€ ๋” ๋งŽ์ด ํ•„์š”ํ•  ๋ฟ๋งŒ ์•„๋‹ˆ๋ผ ์—ฌ์„ฑ์— ๋น„ํ•ด ํŠน์ • ํ•„์ˆ˜ ๋น„ํƒ€๋ฏผ๊ณผ ๋ฏธ๋„ค๋ž„์ด ๋” ๋งŽ์ด ํ•„์š”ํ•ฉ๋‹ˆ๋‹ค. ๋˜ํ•œ ๋‚จ์„ฑ์€ ๊ฑด๊ฐ•ํ•œ ํ…Œ์Šคํ† ์Šคํ…Œ๋ก  ์ˆ˜์น˜๋ฅผ ์ด‰์ง„ํ•ด ์ฃผ๋Š” ๊ฒƒ์ฒ˜๋Ÿผ ๋‚จ์„ฑ์—๊ฒŒ ํ•„์š”ํ•œ ์˜์–‘์†Œ๊ฐ€ ์žˆ์–ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.1 

์šฐ์„  ์นผ๋กœ๋ฆฌ๋ถ€ํ„ฐ

ํŠน์ • ๊ถŒ์žฅ ์˜์–‘์†Œ๋ฅผ ์‚ดํŽด๋ณด๊ธฐ์— ์•ž์„œ, ์ด ์นผ๋กœ๋ฆฌ ์„ญ์ทจ๋Ÿ‰์„ ์•Œ์•„๋ณด๊ฒ ์Šต๋‹ˆ๋‹ค. ํ‰๊ท ์ ์œผ๋กœ ๋‚จ์„ฑ์€ ์—ฌ์„ฑ๋ณด๋‹ค ๋” ๋งŽ์€ ์นผ๋กœ๋ฆฌ๋ฅผ ํ•„์š”๋กœ ํ•˜๋ฉฐ, ํ•„์š”๋Ÿ‰์€ ํ•˜๋ฃจ ํ‰๊ท  ์•ฝ 2,220~3,000์นผ๋กœ๋ฆฌ์ž…๋‹ˆ๋‹ค. ๋ชฉํ‘œ์— ๋”ฐ๋ผ ํ•„์š”ํ•œ ์นผ๋กœ๋ฆฌ๋Š” ์ด ํ‰๊ท ์น˜๋ณด๋‹ค ๋งŽ๊ฑฐ๋‚˜ ์ ์„ ์ˆ˜๋„ ์žˆ์Šต๋‹ˆ๋‹ค. 

์ด ์นผ๋กœ๋ฆฌ์˜ ์•ฝ 45~65%๋Š” ํƒ„์ˆ˜ํ™”๋ฌผ๋กœ ์„ญ์ทจํ•˜์—ฌ ์—๋„ˆ์ง€๋ฅผ ๊ณต๊ธ‰ํ•˜๊ณ , ์ด ์นผ๋กœ๋ฆฌ์˜ ์•ฝ 10~35%๋Š” ๋‹จ๋ฐฑ์งˆ๋กœ ์„ญ์ทจํ•˜์—ฌ ๊ทผ์œก๋Ÿ‰์„ ์œ ์ง€ํ•˜๋ฉฐ, ๋‚˜๋จธ์ง€ 20~35%๋Š” ์ง€๋ฐฉ์œผ๋กœ ์„ญ์ทจํ•˜๋Š” ์‹์œผ๋กœ ์นผ๋กœ๋ฆฌ๋ฅผ ๊ตฌ์„ฑํ•˜๋„๋ก ๋ชฉํ‘œ๋ฅผ ์„ค์ •ํ•˜์‹ญ์‹œ์˜ค.1 

์นผ๋กœ๋ฆฌ ํ•„์š”๋Ÿ‰์€ ์—ฐ๋ น, ์‹ ์žฅ, ์ฒด์ค‘, ํ™œ๋™๋Ÿ‰, ์„ฑ๋ณ„์— ๋”ฐ๋ผ ๋‹ค๋ฆ…๋‹ˆ๋‹ค. ๋‚จ์„ฑ์€ ์—ฌ์„ฑ๋ณด๋‹ค ์‹ ์ง„๋Œ€์‚ฌ๊ฐ€ ํ™œ๋ฐœํ•œ ๊ฒฝํ–ฅ์ด ์žˆ์–ด ๊ถŒ์žฅ ์นผ๋กœ๋ฆฌ ์„ญ์ทจ๋Ÿ‰์„ ์•Œ์•„๋‘๋Š” ๊ฒƒ์ด ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค.1

๊ฑด๊ฐ• ๊ด€๋ฆฌ์™€ ์ตœ์ƒ์˜ ์ปจ๋””์…˜ ์œ ์ง€์— ์•Œ๋งž์€ ์‹๋‹จ์„ ๊ณ„ํšํ•  ์ˆ˜ ์žˆ๋„๋ก ๋‚จ์„ฑ์—๊ฒŒ ๊ฐ€์žฅ ์ค‘์š”ํ•œ ๋ช‡ ๊ฐ€์ง€ ์˜์–‘์†Œ๋ฅผ ์ž์„ธํžˆ ์‚ดํŽด๋ณด๊ฒ ์Šต๋‹ˆ๋‹ค. 

1. ๋‹จ๋ฐฑ์งˆ

ํ‰๊ท  ์„ฑ์ธ ๋‚จ์„ฑ์˜ ์ผ์ผ ๋‹จ๋ฐฑ์งˆ ๊ถŒ์žฅ ์„ญ์ทจ๋Ÿ‰(DRI)์€ ์ฒด์ค‘ 1kg๋‹น 0.8g์œผ๋กœ ํ˜„์žฌ ์„ค์ •๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค.1 ํ•˜์ง€๋งŒ ๊ทœ์น™์ ์œผ๋กœ ์šด๋™ํ•˜๋Š” ๋‚จ์„ฑ์˜ ๊ฒฝ์šฐ ์ด ๊ถŒ์žฅ๋Ÿ‰์€ ๋ถ€์กฑํ•  ์ˆ˜๋„ ์žˆ์Šต๋‹ˆ๋‹ค. 

๊ตญ์ œ์Šคํฌ์ธ ์˜์–‘ํ•™ํšŒ(ISSN)์— ๋”ฐ๋ฅด๋ฉด 3~4์‹œ๊ฐ„๋งˆ๋‹ค 20~40g์˜ ๊ณ ํ’ˆ์งˆ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•˜๋ฉด ์ถฉ๋ถ„ํ•˜๋ฉฐ, ์ด๋กœ์จ ๊ทผ์œก ๋‹จ๋ฐฑ์งˆ์„ ํ•ฉ์„ฑํ•˜๊ณ  ๊ฑด๊ฐ•ํ•œ ์ฒด์„ฑ๋ถ„์„ ํ˜•์„ฑํ•˜๊ณ  ์šด๋™ ๋Šฅ๋ ฅ์„ ๋†’์ด๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค.2 

"๊ทธ๋ ‡๋‹ค๋ฉด, '๊ณ ํ’ˆ์งˆ' ๋‹จ๋ฐฑ์งˆ์˜ ๊ณต๊ธ‰์›์€ ๋ฌด์—‡์ธ๊ฐ€์š”?"๋ผ๋Š” ์งˆ๋ฌธ์ด ์ƒ๊ธธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๊ณ ํ’ˆ์งˆ ๋‹จ๋ฐฑ์งˆ ๊ณต๊ธ‰์›์€ 9๊ฐ€์ง€ ํ•„์ˆ˜ ์•„๋ฏธ๋…ธ์‚ฐ์ด ๋ชจ๋‘ ์ ์ ˆํ•œ ์ˆ˜์ค€์œผ๋กœ ํฌํ•จ๋œ ๊ฒƒ์ž…๋‹ˆ๋‹ค. ์ด๋Ÿฌํ•œ ๋‹จ๋ฐฑ์งˆ์„ '์™„์ „ํ•œ ๋‹จ๋ฐฑ์งˆ'์ด๋ผ๊ณ ๋„ ํ•ฉ๋‹ˆ๋‹ค. ์™„์ „ํ•œ ๋‹จ๋ฐฑ์งˆ์€ ์ผ๋ฐ˜์ ์œผ๋กœ ๋™๋ฌผ์„ฑ ๊ณต๊ธ‰์›์— ์กด์žฌํ•˜์ง€๋งŒ, ์ฝฉ๊ณผ ํ€ด๋…ธ์•„ ๊ฐ™์€ ์ผ๋ถ€ ์‹๋ฌผ์„ฑ ๋‹จ๋ฐฑ์งˆ์—๋„ ๋ชจ๋“  ํ•„์ˆ˜ ์•„๋ฏธ๋…ธ์‚ฐ์ด ํ•จ์œ ๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค.3 

 ์œ ์ฒญ ๋‹จ๋ฐฑ์งˆ ์ œํ’ˆ์€ ์œ ๋‹น์ด ์—†๋Š” ๊ฒƒ์ด ํŠน์ง•์ด์ง€๋งŒ, ์œ ์ œํ’ˆ ์•Œ๋ ˆ๋ฅด๊ธฐ๊ฐ€ ์žˆ๋Š” ๊ฒฝ์šฐ์—๋Š” ๊ทธ ๋Œ€์•ˆ์œผ๋กœ ๊ณ„๋ž€ ํฐ์ž ๋‹จ๋ฐฑ์งˆ์ด๋‚˜ ์ฝฉ์ด ์šฐ์ˆ˜ํ•œ ์™„์ „ ๋‹จ๋ฐฑ์งˆ์ž…๋‹ˆ๋‹ค. ๋น„๊ฑด์ธ ๊ฒฝ์šฐ์—๋Š” ์ฝฉ์œผ๋กœ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•˜๊ฑฐ๋‚˜ ๋‹จ๋ฐฑ์งˆ ๋ถ„๋ง ์ด๋‚˜ ์ œํ’ˆ์„ ๋ชจ์ƒ‰ํ•ด ๋ณผ ์ˆ˜ ์žˆ์œผ๋ฉฐ, ์ด๋Ÿฌํ•œ ๋ถ„๋ง/์ œํ’ˆ์€ ์Œ€, ์™„๋‘์ฝฉ, ํ—ดํ”„, ์น˜์•„์”จ ๊ฐ™์€ ์‹๋ฌผ์„ฑ ๋‹จ๋ฐฑ์งˆ์„ ํ˜ผํ•ฉํ•˜๊ณ  ์žˆ์–ด ์ด๋“ค ์žฌ๋ฃŒ ์ค‘ ํ•˜๋‚˜๋งŒ ํ•จ์œ ํ•˜๋Š” ๋‹จ๋ฐฑ์งˆ ๊ณต๊ธ‰์›๊ณผ๋Š” ๋น„๊ต๋ฉ๋‹ˆ๋‹ค.

ํ˜„์žฌ ์ฒด์ค‘์„ ๋Š˜๋ฆฌ๋ ค๊ณ  ํ•˜๋“  ์ค„์ด๋ ค๊ณ  ํ•˜๋“  ์œ ์ง€ํ•˜๋ ค๊ณ  ํ•˜๋“  ์ƒ๊ด€์—†์ด ๋‹จ๋ฐฑ์งˆ ๋ถ„๋ง/ ๋ฐ” ๋Š” ์ถฉ๋ถ„ํ•œ ๋‹จ๋ฐฑ์งˆ์„ ํŽธ๋ฆฌํ•˜๊ฒŒ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ์ˆ˜๋‹จ์ž…๋‹ˆ๋‹ค. 

2. ์„ฌ์œ ์†Œ

์ผ์ผ ์„ฌ์œ ์†Œ ๊ถŒ์žฅ ์„ญ์ทจ๋Ÿ‰์„ ์ฑ„์šฐ๋Š” ์‚ฌ๋žŒ์€ ๋ณ„๋กœ ์—†์Šต๋‹ˆ๋‹ค. ์‹ค์ œ๋กœ ๋‚จ์„ฑ์˜ 97%๊ฐ€ ํ•˜๋ฃจ ๊ถŒ์žฅ ์„ฌ์œ ์†Œ ์„ญ์ทจ๋Ÿ‰์ธ 28~34g์„ ์ฑ„์šฐ์ง€ ๋ชปํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. 

์‹๋‹จ์œผ๋กœ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ์„ฌ์œ ์†Œ๋Š” ๋‘ ๊ฐ€์ง€ ์œ ํ˜•์ด ์žˆ์Šต๋‹ˆ๋‹ค. 

  • ์ˆ˜์šฉ์„ฑ ์„ฌ์œ ์†Œ: ์ฝœ๋ ˆ์Šคํ…Œ๋กค์„ ๋‚ฎ์ถ”๊ณ  ํ˜ˆ๋‹น ์ˆ˜์น˜๋ฅผ ์•ˆ์ •์‹œํ‚ต๋‹ˆ๋‹ค. ์ˆ˜์šฉ์„ฑ ์„ฌ์œ ์†Œ์˜ ๊ณต๊ธ‰์›์—๋Š” ๊ท€๋ฆฌ, ์ฝฉ, ์™„๋‘์ฝฉ, ๋ณด๋ฆฌ, ์‚ฌ๊ณผ๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค. 
  • ๋ถˆ์šฉ์„ฑ ์„ฌ์œ ์†Œ: ์žฅ ๊ฑด๊ฐ•์„ ๊ฐœ์„ ํ•ฉ๋‹ˆ๋‹ค. ๋ถˆ์šฉ์„ฑ ์„ฌ์œ ์†Œ๋Š” ๋ฐ€๊ธฐ์šธ, ๊ฒฌ๊ณผ๋ฅ˜, ์ฝœ๋ฆฌํ”Œ๋ผ์›Œ, ๋…น๋‘, ๊ฐ์ž์™€ ๊ฐ™์€ ์ฑ„์†Œ์—์„œ ๋ฐœ๊ฒฌ๋ฉ๋‹ˆ๋‹ค. 

๊ณผ์ผ๊ณผ ์ฑ„์†Œ, ํ†ต๊ณก๋ฌผ์€ ํ›Œ๋ฅญํ•œ ์‹์ด์„ฌ์œ ์†Œ ๊ณต๊ธ‰์›์ž…๋‹ˆ๋‹ค. ๊ณ ์„ฌ์œ ์†Œ ์‹๋‹จ์€ ์žฅ ์šด๋™์„ฑ, ์—ผ์ฆ ๊ฐ์†Œ, ์‹ฌ์žฅ๋ณ‘ ์œ„ํ—˜ ๊ฐ์†Œ์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.4 

๊ณผ์ผ, ์ฑ„์†Œ, ํ†ต๊ณก๋ฌผ์„ ์ผ์ƒ ์‹๋‹จ์— ๋งŽ์ด ํฌํ•จํ•˜๋ฉด ๊ณ ์„ฌ์œ ์†Œ ์‹๋‹จ์˜ ์ด์ ์„ ์–ป์„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ž์—ฐ ์‹ํ’ˆ์—์„œ ์ถฉ๋ถ„ํ•œ ์„ฌ์œ ์†Œ๋ฅผ ์„ญ์ทจํ•˜๊ธฐ ์–ด๋ ค์šด ๊ฒฝ์šฐ์—๋Š” ์„ฌ์œ ์†Œ ๋ณด์ถฉ์ œ ์„ญ์ทจ๋ฅผ ๊ณ ๋ คํ•ด ๋ณด์‹ญ์‹œ์˜ค. 

3. ์˜ค๋ฉ”๊ฐ€3

๋‚จ์„ฑ์€ ์˜ค๋ฉ”๊ฐ€3 ์ง€๋ฐฉ์‚ฐ์„ ์ผ์ผ 1.6g ์ •๋„ ํ•„์š”๋กœ ํ•ฉ๋‹ˆ๋‹ค.1 ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์ ์ ˆํ•œ ์นผ๋กœ๋ฆฌ๋ฅผ ์„ญ์ทจํ•˜๊ณ  ์‹๋‹จ์„ ํ†ตํ•ด ์ถฉ๋ถ„ํ•œ ์˜ค๋ฉ”๊ฐ€3๋ฅผ ๊ณต๊ธ‰ํ•ด ์ฃผ๋ฉด ์‹ฌํ˜ˆ๊ด€ ์งˆํ™˜, ์ œ2ํ˜• ๋‹น๋‡จ๋ณ‘, ๋น„๋งŒ๊ณผ ๊ฐ™์€ ์‹์ด ๊ด€๋ จ ๋งŒ์„ฑ ์งˆํ™˜์˜ ์œ„ํ—˜์„ ๋‚ฎ์ถ”๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 

์˜ค๋ฉ”๊ฐ€3๋Š” ๋‡Œ์™€ ์ •์ž ์„ธํฌ์˜ ์„ธํฌ๋ง‰ ์ƒ์„ฑ์„ ํฌํ•จํ•˜์—ฌ ์ฒด๋‚ด์—์„œ ์ผ์–ด๋‚˜๋Š” ๋งŽ์€ ์ค‘์š”ํ•œ ๊ณผ์ •์— ๊ด€์—ฌํ•ฉ๋‹ˆ๋‹ค.5 

์—ฐ์–ด, ์ฐธ์น˜, ๊ณ ๋“ฑ์–ด, ์ฒญ์–ด, ์ •์–ด๋ฆฌ์™€ ๊ฐ™์€ ํ•œ๋ฅ˜์„ฑ ๊ณ ์ง€๋ฐฉ ์ƒ์„ ์€ ์˜ค๋ฉ”๊ฐ€3์˜ ํ›Œ๋ฅญํ•œ ๊ณต๊ธ‰์›์ž…๋‹ˆ๋‹ค. ์ฑ„์‹์ฃผ์˜์ž๋“ค์„ ์œ„ํ•œ ๊ณต๊ธ‰์›์œผ๋กœ๋Š” ์น˜์•„์”จ, ์•„๋งˆ์”จ, ํ˜ธ๋‘, ์นด๋†€๋ผ์œ ๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค. 

๊ทœ์น™์ ์œผ๋กœ ๋งค์ฃผ ์˜ค๋ฉ”๊ฐ€3๊ฐ€ ํ’๋ถ€ํ•œ ์ƒ์„ ์„ ์—ฌ๋Ÿฌ ํšŒ ์„ญ์ทจํ•˜์ง€ ๋ชปํ•˜๋Š” ์‚ฌ๋žŒ์ด๊ฑฐ๋‚˜ ์ฑ„์‹์ฃผ์˜์ž ๋˜๋Š” ๋น„๊ฑด์ธ ๊ฒฝ์šฐ์—๋Š” ํ”ผ์‹œ ์˜ค์ผ ๋˜๋Š” ํ•ด์กฐ๋ฅ˜ ์ถ”์ถœ ์˜ค๋ฉ”๊ฐ€3 ๋ณด์ถฉ์ œ ๋ฅผ ํ†ตํ•ด ์ด์ฒ˜๋Ÿผ ์ค‘์š”ํ•œ ๊ฑด๊ฐ•ํ•œ ์ง€๋ฐฉ์„ ์ถฉ๋ถ„ํžˆ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.1,5

4. ๋น„ํƒ€๋ฏผD

๋‚จ์„ฑ์˜ 90% ์ด์ƒ์ด ์ถฉ๋ถ„ํ•œ ๋น„ํƒ€๋ฏผD๋ฅผ ์„ญ์ทจํ•˜์ง€ ์•Š์•„ ๋ฌธ์ œ๊ฐ€ ๋˜๋Š”๋ฐ, ๊ทธ ์ด์œ ๋Š” ์ถฉ๋ถ„ํ•œ ๋น„ํƒ€๋ฏผD๊ฐ€ ๋ผˆ ๊ฑด๊ฐ•์— ์ค‘์š”ํ•˜๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.1 ๋น„ํƒ€๋ฏผD์™€ ์นผ์Š˜์„ ํ•จ๊ป˜ ์ ์ ˆํžˆ ์„ญ์ทจํ•˜๋ฉด ๋ผˆ์˜ ์•ฝํ™”/์—ฐํ™” ์˜ˆ๋ฐฉ์— ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. ๋น„ํƒ€๋ฏผD๋Š” ์นผ์Š˜ ํก์ˆ˜, ๋ฉด์—ญ ์ฒด๊ณ„ ๊ฐ•ํ™”, ์—ผ์ฆ ๊ฐ์†Œ์—๋„ ์ค‘์š”ํ•œ ์—ญํ• ์„ ํ•ฉ๋‹ˆ๋‹ค.

๋‚จ์„ฑ์€ ๋งค์ผ ์ตœ์†Œ 600IU(๋˜๋Š” 15mcg)์˜ ๋น„ํƒ€๋ฏผD๋ฅผ ์„ญ์ทจํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.1 ๋น„ํƒ€๋ฏผD์˜ ๊ฐ€์žฅ ํ”ํ•œ ๊ณต๊ธ‰์›์€ ํ–‡๋น› ๋…ธ์ถœ์ž…๋‹ˆ๋‹ค. ์ผ์ฃผ์ผ์— 2ํšŒ ์ด์ƒ ์‹ค์™ธ์—์„œ 5~30๋ถ„์„ ๋ณด๋‚ด๋ฉด ์ถฉ๋ถ„ํ•œ ๋น„ํƒ€๋ฏผD ํ™•๋ณด์— ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค.6 

์ž์—ฐ์ ์œผ๋กœ ๋น„ํƒ€๋ฏผD๊ฐ€ ํ’๋ถ€ํ•œ ์‹ํ’ˆ ๊ณต๊ธ‰์›์€ ๋“œ๋ฌผ์ง€๋งŒ ์ง€๋ฐฉ์ด ๋งŽ์€ ์ƒ์„ (์—ฐ์–ด, ์ฐธ์น˜, ๊ณ ๋“ฑ์–ด, ์†ก์–ด, ์ฒญ์–ด)์ด๋‚˜ ๋Œ€๊ตฌ ๊ฐ„์œ  ๊ฐ™์€ ์ƒ์„  ๊ฐ„์œ ๊ฐ€ ๋น„ํƒ€๋ฏผD๋ฅผ ํ•จ์œ ํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ๋น„ํƒ€๋ฏผD๊ฐ€ ํ’๋ถ€ํ•œ ์‹ํ’ˆ์ด ๊ฑฐ์˜ ์—†๊ณ  ๋งŽ์€ ์ธ๊ตฌ๊ฐ€ ํƒœ์–‘ ๊ณ ๋„๊ฐ€ ๋„ˆ๋ฌด ๋‚ฎ์€ ๋ถ๋ถ€ ์ง€์—ญ์— ๋ถ„ํฌํ•ด ์žˆ์–ด ํ”ผ๋ถ€์—์„œ ์ถฉ๋ถ„ํ•œ ๋น„ํƒ€๋ฏผD๋ฅผ ํšจ์œจ์ ์œผ๋กœ ์ƒ์„ฑํ•˜์ง€ ๋ชปํ•˜๊ธฐ ๋•Œ๋ฌธ์—(ํŠนํžˆ ๊ฒจ์šธ์ฒ ), ๋น„ํƒ€๋ฏผD ๋ณด์ถฉ์ œ ์„ญ์ทจ๋ฅผ ๊ณ ๋ คํ•˜๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค.1,6 

5. ์นผ์Š˜

๋น„ํƒ€๋ฏผD์™€ ํ•จ๊ป˜ ์นผ์Š˜์ด ๋ผˆ ๊ฑด๊ฐ• ์ฆ์ง„์— ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์—์„œ๋Š” ์ ์ ˆํ•œ ์นผ์Š˜ ์„ญ์ทจ๊ฐ€ ๊ฒฐ์žฅ์•”๊ณผ ์ง์žฅ์•”์˜ ์œ„ํ—˜์„ ๋‚ฎ์ถ”๋Š” ๋ฐ๋„ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ๋‹ค๋Š” ์ ์„ ์‹œ์‚ฌํ•ฉ๋‹ˆ๋‹ค. 

์•ฝ 30%์˜ ๋‚จ์„ฑ์ด ์ผ์ผ ์นผ์Š˜ ๊ถŒ์žฅ๋Ÿ‰ 1000mg์„ ์„ญ์ทจํ•˜์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ๋‹ค์Œ๊ณผ ๊ฐ™์€ ์นผ์Š˜์ด ํ’๋ถ€ํ•˜๊ณ  ์นผ์Š˜์ด ๊ฐ•ํ™”๋œ ์‹ํ’ˆ์ด ์นผ์Š˜ ํ•„์š”๋Ÿ‰ ์ถฉ์กฑ์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.:1 

  • ์ €์ง€๋ฐฉ ๋˜๋Š” ๋ฌด์ง€๋ฐฉ ์œ ์ œํ’ˆ(์šฐ์œ , ์น˜์ฆˆ, ๊ทธ๋ฆญ ์š”๊ฑฐํŠธ ๋“ฑ)
  • ์ผ€์ผ 
  • ์‹œ๊ธˆ์น˜
  • ์ฒญ๊ฒฝ์ฑ„
  • ๋‘๋ถ€ 
  • ์˜์–‘ ๊ฐ•ํ™” ์‹œ๋ฆฌ์–ผ
  • ์˜์–‘ ๊ฐ•ํ™” ์˜ค๋ Œ์ง€ ์ฃผ์Šค

์œ ์ œํ’ˆ์„ ๋งŽ์ด ๋จน์ง€ ์•Š๊ฑฐ๋‚˜ ์นผ์Š˜ ์„ญ์ทจ๋Ÿ‰์ด ์ ๋‹ค๊ณ  ์ƒ๊ฐํ•œ๋‹ค๋ฉด ์นผ์Š˜ ๋ณด์ถฉ์ œ ๋ฅผ ์„ญ์ทจํ•ด ๋ถ€์กฑํ•œ ์–‘์„ ์ฑ„์šธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์„ญ์ทจํ•˜๋Š” ์นผ์Š˜์˜ ์ข…๋ฅ˜์— ๋”ฐ๋ผ, ๋‹ค๋ฅธ ์•ฝ๋ฌผ์ด๋‚˜ ๋ณด์ถฉ์ œ์™€ ํ•จ๊ป˜ ๋ณต์šฉํ•˜์ง€ ์•Š๋„๋ก ์นผ์Š˜์˜ ์„ญ์ทจ ์‹œ๊ฐ„์„ ์กฐ์ ˆํ•ด์•ผ ํ•˜๋Š” ๊ฒฝ์šฐ๋„ ์žˆ์Šต๋‹ˆ๋‹ค. ์˜์‚ฌ ๋˜๋Š” ๊ณต์ธ ์˜์–‘์‚ฌ์™€ ์ƒ์˜ํ•˜์—ฌ ์•ˆ๋‚ด๋ฅผ ๋”ฐ๋ฅด์‹ญ์‹œ์˜ค. 

6. ๋งˆ๊ทธ๋„ค์Š˜

๋งˆ๊ทธ๋„ค์Š˜์€ ๊ทผ์œก ์ˆ˜์ถ•, ์‹ ์ฒด ๊ธฐ๋Šฅ, ์‹ ์ฒด์˜ ์—๋„ˆ์ง€ ์ƒ์„ฑ์— ์ค‘์š”ํ•œ ์—ญํ• ์„ ํ•˜๋Š” ํ•„์ˆ˜ ๋ฏธ๋„ค๋ž„์ž…๋‹ˆ๋‹ค.8,9 ๋งˆ๊ทธ๋„ค์Š˜ ์„ญ์ทจ๋Ÿ‰์ด ์ ์œผ๋ฉด ์—๋„ˆ์ง€ ์ˆ˜์ค€๊ณผ ์‹ ์ฒด ๋Šฅ๋ ฅ์ด ์ €ํ•˜๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ…Œ์Šคํ† ์Šคํ…Œ๋ก  ์ˆ˜์น˜๊ฐ€ ๋‚ฎ์€ ๊ฒฝ์šฐ ์‹ ์ฒด ํ™œ๋™์„ ๋Š˜๋ฆฌ๊ณ  ๋งˆ๊ทธ๋„ค์Š˜์„ ์ถฉ๋ถ„ํžˆ ์„ญ์ทจํ•˜๋ฉด ํšจ๊ณผ๋ฅผ ๋ณผ ์ˆ˜๋„ ์žˆ์Šต๋‹ˆ๋‹ค.8 

๋งค์ผ ๋งˆ๊ทธ๋„ค์Š˜ 420mg ์ •๋„๋ฅผ ์„ญ์ทจํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.๋‹ค์Œ๊ณผ ๊ฐ™์€ ๋งŽ์€ ์‹ํ’ˆ์— ๋งˆ๊ทธ๋„ค์Š˜์ด ํ’๋ถ€ํ•˜๊ฒŒ ์กด์žฌํ•ฉ๋‹ˆ๋‹ค.9

  • ํ˜ธ๋ฐ•์”จ 
  • ์น˜์•„์”จ 
  • ์•„๋ชฌ๋“œ 
  • ์‹œ๊ธˆ์น˜
  • ์บ์Šˆ 
  • ๋•…์ฝฉ
  • ์—๋‹ค๋งˆ๋ฉ”
  • ๊ฒ€์ •์ฝฉ 

์ผ์ƒ์ ์ธ ์‹๋‹จ์— ๋งˆ๊ทธ๋„ค์Š˜์ด ํ’๋ถ€ํ•œ ์‹ํ’ˆ์„ ๋” ๋งŽ์ด ์ถ”๊ฐ€ํ•˜๋Š” ๋ฐฉ๋ฒ• ์™ธ์—, ๋งˆ๊ทธ๋„ค์Š˜ ๋ณด์ถฉ์ œ ์„ญ์ทจ๋ฅผ ํ†ตํ•ด ํ•„์š”๋Ÿ‰์„ ์ถฉ์กฑํ•˜๋Š” ๋ฐฉ๋ฒ•๋„ ๊ณ ๋ คํ•ด ๋ณด์‹ญ์‹œ์˜ค. 

7. ๋น„ํƒ€๋ฏผC

๋น„ํƒ€๋ฏผC๋Š” ์ƒ์ฒ˜ ์น˜์œ ์™€ ์ฝœ๋ผ๊ฒ ์ƒ์„ฑ์— ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค. ๊ฐ•๋ ฅํ•œ ํ•ญ์‚ฐํ™”์ œ์ธ ๋น„ํƒ€๋ฏผC ๋ฅผ ์ถฉ๋ถ„ํžˆ ์„ญ์ทจํ•˜๋ฉด ํŠน์ • ์•”์˜ ๋ฐœ๋ณ‘์„ ์˜ˆ๋ฐฉํ•˜๊ฑฐ๋‚˜ ์ง€์—ฐ์‹œํ‚ค๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ํ•ญ์‚ฐํ™”์ œ๊ฐ€ ํ’๋ถ€ํ•œ ๊ณผ์ผ๊ณผ ์ฑ„์†Œ๋ฅผ ๋งŽ์ด ์„ญ์ทจํ•˜๋ฉด ์„ฑ์ธ ๋‚จ์„ฑ์˜ ์ฃผ์š” ์‚ฌ๋ง ์›์ธ์ธ ์‹ฌ์žฅ๋ณ‘์˜ ์œ„ํ—˜์„ ๋‚ฎ์ถœ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.10,11 

ํ•˜๋ฃจ์— ํ•„์š”ํ•œ ๋น„ํƒ€๋ฏผC์˜ ์–‘์€ ๊ณ ์ž‘ 90mg์ด๊ณ , ์ด๋Š” ๋นจ๊ฐ„ ํ”ผ๋ง, ๊ฐ๊ทค๋ฅ˜, ๋”ธ๊ธฐ, ๋ธŒ๋กœ์ฝœ๋ฆฌ ๋“ฑ ๋‹ค์–‘ํ•œ ์‹ํ’ˆ์„ ํ†ตํ•ด ์‰ฝ๊ฒŒ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ์–‘์ž…๋‹ˆ๋‹ค.1,10 

8. ํฌ๋ ˆ์•„ํ‹ด

์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋ชจ๋“  ์—ฐ๋ น๋Œ€์˜ ์‚ฌ๋žŒ๋“ค์ด ํฌ๋ ˆ์•„ํ‹ด ๋ณด์ถฉ์ œ๋กœ ํšจ๊ณผ๋ฅผ ๋ณผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด์€ ๊ทผ๋ ฅ ๊ฐ•ํ™”, ๊ทผ์œก๋Ÿ‰ ์ฆ๊ฐ€, ์šด๋™ ํ›„ ํšŒ๋ณต์— ๋„์›€์ด ๋˜๋ฉฐ, ํ•œํŽธ ํฌ๋ ˆ์•„ํ‹ด ๋ณด์ถฉ์ œ๊ฐ€ ์ฝœ๋ ˆ์Šคํ…Œ๋กค/์ค‘์„ฑ์ง€๋ฐฉ ์ˆ˜์น˜๋ฅผ ๋‚ฎ์ถ”๊ณ  ๊ฐ„์˜ ์ง€๋ฐฉ ์ถ•์ ์„ ์ค„์ด๊ณ  ๋ผˆ ์†์‹ค์„ ์ตœ์†Œํ™”ํ•˜๋ฉฐ ์ธ์ง€ ๊ธฐ๋Šฅ์„ ๋†’์ด๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ๋‹ค๋Š” ์ฆ๊ฑฐ๊ฐ€ ๋งŽ์•„์ง€๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.12 

์–ด๋–ค ์ข…๋ฅ˜๋“  ๊ทœ์น™์ ์ธ ์šด๋™์„ ํ•œ๋‹ค๋ฉด ํฌ๋ ˆ์•„ํ‹ด ๋ณด์ถฉ์ œ ์„ญ์ทจ๋ฅผ ๊ณ ๋ คํ•ด ๋ณด๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค. ๊ตญ์ œ์Šคํฌ์ธ ์˜์–‘ํ•™ํšŒ๋Š” ์ผ์ผ 3~5g์˜ ํฌ๋ ˆ์•„ํ‹ด ๋ชจ๋…ธํ•˜์ด๋“œ๋ ˆ์ดํŠธ๋ฅผ ๊ถŒ์žฅํ•ฉ๋‹ˆ๋‹ค.  

9. ์ฝœ๋ผ๊ฒ

์ฝœ๋ผ๊ฒ ๋ณด์ถฉ์ œ๋Š” ๋ผˆ ์ฝœ๋ผ๊ฒ ๋ถ„ํ•ด๋ฅผ ์˜ˆ๋ฐฉํ•˜๊ณ  ๊ณจ๊ด€์ ˆ์—ผ ๊ฐ™์€ ํŠน์ • ๊ด€์ ˆ ์งˆํ™˜์œผ๋กœ ์ธํ•œ ํ†ต์ฆ์„ ์™„ํ™”ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.13์ฝœ๋ผ๊ฒ  15g์„ ๋งค์ผ ๋ณด์ถฉํ•˜๋ฉด ๊ด€์ ˆ ํ†ต์ฆ๊ณผ ๊ด€์ ˆ ๊ธฐ๋Šฅ ๊ฐœ์„ ์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 

์ฝœ๋ผ๊ฒ ๋ณด์ถฉ์ œ์™€ ๋น„ํƒ€๋ฏผC๋ฅผ ํ•จ๊ป˜ ์„ญ์ทจํ•˜๊ณ  ์‹ ์ฒด ํ™œ๋™์„ ํ•˜๋ฉด ๊ฐ€์žฅ ์ข‹์€ ๊ฑด๊ฐ• ํšจ๊ณผ๋ฅผ ์–ป์„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.13 ์ฝœ๋ผ๊ฒ ๋ณด์ถฉ์ œ๋ฅผ ์„ ํƒํ•  ๋•Œ '๊ฐ€์ˆ˜๋ถ„ํ•ด(hydrolyzed)' ๋˜๋Š” 'ํŽฉํƒ€์ด๋“œ(peptides)๋ผ๋Š” ๋‹จ์–ด๋ฅผ ํ™•์ธํ•˜์‹ญ์‹œ์˜ค. 

10. ํ˜ธ๋กœํŒŒ ์ถ”์ถœ๋ฌผ

30์„ธ ์ดํ›„์—๋Š” ๋‚จ์„ฑ์˜ ํ…Œ์Šคํ† ์Šคํ…Œ๋ก  ๋†๋„๊ฐ€ ๋งค๋…„ ์•ฝ 1%์”ฉ ๊ฐ์†Œํ•ฉ๋‹ˆ๋‹ค. ํ˜ธ๋กœํŒŒ ์”จ ์ถ”์ถœ๋ฌผ์„ ํ•˜๋ฃจ์— 500~600mg ์„ญ์ทจํ•˜๋ฉด ์ด๋Ÿฌํ•œ ๊ฐ์†Œ๋ฅผ ๋ฐฉ์ง€ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.14

ํ˜ธ๋กœํŒŒ๋Š” ์ธ๋„, ๋ถ์•„ํ”„๋ฆฌ์นด, ์ค‘๋™ ์š”๋ฆฌ์— ์ผ๋ฐ˜์ ์œผ๋กœ ์‚ฌ์šฉ๋˜๋Š” ํ—ˆ๋ธŒ์ž…๋‹ˆ๋‹ค. ๋ฉ”์ดํ”Œ ์‹œ๋Ÿฝ๊ณผ ์œ ์‚ฌํ•œ ํ–ฅ๋ฏธ๋ฅผ ๋ฑ๋‹ˆ๋‹ค. 

ํ˜ธ๋กœํŒŒ๋ฅผ ๊ทธ๋Œ€๋กœ ์„ญ์ทจํ•  ๋•Œ ์•Œ๋ ค์ง„ ๋ถ€์ž‘์šฉ์€ ์—†์ง€๋งŒ, ํ˜ธ๋กœํŒŒ ์ถ”์ถœ๋ฌผ์„ ๋„ˆ๋ฌด ๋งŽ์ด ์„ญ์ทจํ•˜๋ฉด ์œ„์žฅ๊ด€ ์ž๊ทน์„ ์œ ๋ฐœํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ƒˆ๋กœ์šด ๋ณด์ถฉ์ œ ์„ญ์ทจ๋ฅผ ์‹œ์ž‘ํ•˜๊ธฐ ์ „์—๋Š” ํ•ญ์ƒ ์˜์‚ฌ๋‚˜ ๊ณต์ธ ์˜์–‘์‚ฌ, ๊ทธ ์™ธ ์ž๊ฒฉ ๊ฐ–์ถ˜ ์˜๋ฃŒ ์ „๋ฌธ๊ฐ€์™€ ์ƒ์˜ํ•˜์‹ญ์‹œ์˜ค.15

๋ณ‘์›์—์„œ ์ •๊ธฐ ๊ฒ€์ง„ ๋ฐ›๊ธฐ

๋ณ‘์› ๊ฒ€์ง„์ด ์˜์–‘์  ๊ถŒ์žฅ ์‚ฌํ•ญ์€ ์•„๋‹ˆ์ง€๋งŒ ๊ทธ๋ž˜๋„ ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค. ๋ฉ”์ด์š” ํด๋ฆฌ๋‹‰(Mayo Clinic)์€ 50์„ธ ๋ฏธ๋งŒ ๋‚จ์„ฑ์˜ ๊ฒฝ์šฐ 3~5๋…„๋งˆ๋‹ค 1์ฐจ ์˜๋ฃŒ๊ธฐ๊ด€์—์„œ ๊ฒ€์ง„์„ ๋ฐ›๊ณ  50์„ธ ์ดํ›„์—๋Š” ๋งค๋…„ ๊ฒ€์ง„๋ฐ›๋Š” ๊ฒƒ์„ ๊ถŒ์žฅํ•ฉ๋‹ˆ๋‹ค.16 

ํ•œ ๋ฒˆ์— ํ•œ ์˜์–‘์†Œ ์ ๊ฒ€์œผ๋กœ ๊ฑด๊ฐ• ์ฑ™๊ธฐ๊ธฐ

๋ชจ๋“  ์˜์–‘์†Œ ํ•„์š”๋Ÿ‰์„ ์ถฉ์กฑํ•˜๊ณ  ์žˆ๋Š”์ง€ ํ™•์ธํ•˜๋Š” ๊ฐ€์žฅ ์ข‹์€ ๋ฐฉ๋ฒ•์€ ํ•˜๋‚˜์”ฉ ๋”ฐ์ ธ ๋ณด๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ์„ ์˜ˆ๋กœ ๋“ค์–ด ๋ณด๊ฒ ์Šต๋‹ˆ๋‹ค. ์ถฉ๋ถ„ํ•œ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•˜๊ณ  ๊ณ„์‹ ๊ฐ€์š”? ๋‹จ๋ฐฑ์งˆ์„ ๋” ๋งŽ์ด ์ถ”๊ฐ€ํ•˜๋Š” ํ˜•ํƒœ๋กœ ์‹๋‹จ์„ ๋ฐ”๊ฟ” ๋ณด์‹œ๊ฒ ์Šต๋‹ˆ๊นŒ? ์•„๋‹ˆ๋ฉด ๋‹จ๋ฐฑ์งˆ ๋ถ„๋ง๋กœ ๋ณด์ถฉํ•˜์‹œ๊ฒ ์Šต๋‹ˆ๊นŒ? 

์ด ๋ชฉํ‘œ๋ฅผ ๋‹ฌ์„ฑํ•˜๊ณ  ๋‚˜๋ฉด ์„ฌ์œ ์†Œ ์„ญ์ทจ๋Ÿ‰์„ ์ถฉ์กฑํ•ด ๋ณด๊ฒ ๋‹ค๋Š” ์‹์˜ ์ƒˆ๋กœ์šด ๋ชฉํ‘œ๋„ ์‹œ๋„ํ•ด ๋ณด์‹ญ์‹œ์˜ค. ์ƒˆ๋กœ์šด ๋ณ€ํ™”๋ฅผ ๋งŒ๋“ค ๋•Œ๋งˆ๋‹ค ์ข€ ๋” ๊ฑด๊ฐ•ํ•œ ๋ผ์ดํ”„์Šคํƒ€์ผ์„ ์˜์œ„ํ•˜๊ณ  ์ข€ ๋” ๋ฐœ์ „ํ•œ ๋ชจ์Šต์œผ๋กœ ๊ฑฐ๋“ญ๋‚  ๊ฒƒ์ž…๋‹ˆ๋‹ค. 

์ฐธ๊ณ ๋ฌธํ—Œ:

  1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
  2. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 2017;14:33 doi: 10.1186/s12970-017-0189-4  https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4 
  3. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. StatPearls. Treasure Island (FL), 2022. https://www.ncbi.nlm.nih.gov/books/NBK557845/
  4. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients 2020;12(10) doi: 10.3390/nu12103209  https://pubmed.ncbi.nlm.nih.gov/33096647/
  5. Office of Dietary Supplements โ€“ Omega-3 Fatty Acids. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.  Published Aug. 17, 2021. Accessed March 29, 2022. 
  6. Office of Dietary Supplements โ€“ Vitamin D. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Published Nov 17, 2021. Accessed March 29, 2022. 
  7. Office of Dietary Supplements - Calcium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Published Nov. 17, 2021. Accessed March 29, 2022. 
  8. Maggio, M., De Vita, F., Lauretani, F., Nouvenne, A., Meschi, T., Ticinesi, A., Dominguez, L. J., Barbagallo, M., Dallโ€™Aglio, E., & Ceda, G. P. The interplay between magnesium and testosterone in modulating physical function in men. Int J Endocrinolgy 2014;(1โ€“9). doi: 10.1155/2014/525249  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958794/
  9. Office of Dietary Supplements โ€“ Magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Published March 1, 2022. Accessed March 30, 2022. 
  10. Office of Dietary Supplements โ€“ Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Published March 27, 2021. Accessed March 30, 2022. 
  11. Centers for Disease Control and Prevention. Leading causes of death-all races and origins-males - united states, 2017. Centers for Disease Control and Prevention. https://www.cdc.gov/healthequity/lcod/men/2017/all-races-origins/index.htm Published Nov. 20, 2019. Accessed March 30, 2020. 
  12. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017;14:18 doi: 10.1186/s12970-017-0173-z  https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
  13. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids 2021;53(10):1493-506 doi: 10.1007/s00726-021-03072-x   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576/
  14. Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Adv Nutr 2021;12(3):744-65 doi: 10.1093/advances/nmaa134  https://pubmed.ncbi.nlm.nih.gov/33150931/
  15. U.S. Department of Health and Human Services. (2020, August). Fenugreek. National Center for Complementary and Integrative Health. Retrieved March 30, 2022, from https://www.nccih.nih.gov/health/fenugreek 
  16. Benson, Scott (2021, July 6). Men's Health: Checkups, screenings key. Mayo Clinic Health System. Retrieved March 30, 2022, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/mens-health-checkups-and-screenings-are-key 

๋ฉด์ฑ…์‚ฌํ•ญ:์›ฐ๋‹ˆ์Šค ํ—ˆ๋ธŒ์˜ ์ทจ์ง€๋Š” ์˜ํ•™์ ์ธ ์ง„๋‹จ์ด๋‚˜ ์น˜๋ฃŒ๋ฅผ ์ œ๊ณตํ•˜๋Š” ๊ฒƒ์ด ์•„๋‹™๋‹ˆ๋‹ค. ์ž์„ธํžˆ ์•Œ์•„๋ณด๊ธฐ