๋ณด์ถฉ์ œ๋ฅผ ์„ ํƒํ•  ๋•Œ์—๋Š” 1) ์ด ๋ณด์ถฉ์ œ๊ฐ€ ๋‚ด๊ฐ€ ์„ฑ์ทจํ•˜๋ ค๋Š” ๋ชฉํ‘œ์— ํšจ๊ณผ๊ฐ€ ์žˆ๋Š”๊ฐ€? 2) ๋งŒ์ผ ๊ทธ๋ ‡๋‹ค๋ฉด, ์–ธ์ œ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ์ข‹์„๊นŒ? ๋ผ๋Š” ๋‘ ๊ฐ€์ง€ ์‚ฌํ•ญ์„ ๊ณ ๋ คํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค. ์‹œ์ค‘์—๋Š” ์ˆ˜์ฒœ ๊ฐ€์ง€ ๋‹ค์–‘ํ•œ ๋ณด์ถฉ์ œ๊ฐ€ ์žˆ์œผ๋ฉฐ, ์ด์— ๋Œ€ํ•œ ๊ฒฌํ•ด๋„ ๊ฐ๊ธฐ ๋‹ฌ๋ผ์„œ ์–ธ์ œ ์–ด๋–ป๊ฒŒ ์–ด๋–ค ๋ณด์ถฉ์ œ๋ฅผ ์„ญ์ทจํ•ด์•ผ ํ•˜๋Š”์ง€๋ฅผ ๊ฒฐ์ •ํ•˜๋Š” ๊ฒƒ์€ ์‰ฌ์šด ์ผ์ด ์•„๋‹™๋‹ˆ๋‹ค. ๋‹คํ–‰ํžˆ ์ตœ์‹  ๊ณผํ•™์˜ ์ง€์‹์„ ์ด์šฉํ•˜๋ฉด ์ด๋Ÿฌํ•œ ์งˆ๋ฌธ์— ๋Œ€ํ•œ ๋Œ€๋‹ต์ด ๊ฐ€๋Šฅํ•ฉ๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์ธ ๋ณด์ถฉ์ œ๋Š” ์šด๋™ ์ „ ์„ญ์ทจ ์ œํ’ˆ๊ณผ ์šด๋™ ํ›„ ์„ญ์ทจ ์ œํ’ˆ์œผ๋กœ ๋ถ„๋ฅ˜ํ•  ์ˆ˜ ์žˆ์ง€๋งŒ, ํ•˜๋ฃจ์— ํ•„์š”ํ•œ ์–‘๋งŒ ์„ญ์ทจํ•˜๋ฉด ์„ญ์ทจ ์‹œ๊ธฐ๋Š” ๊ทธ๋‹ค์ง€ ์ค‘์š”ํ•˜์ง€ ์•Š์€, ์†Œ์œ„ “์–ธ์ œ๋“ ์ง€” ์„ญ์ทจ ๊ฐ€๋Šฅํ•œ ๋ณด์ถฉ์ œ์— ์†ํ•˜๋Š” ์ œํ’ˆ๋„ ์ƒ๋‹นํžˆ ์žˆ์Šต๋‹ˆ๋‹ค.

์–ธ์ œ๋“ ์ง€ ์„ญ์ทจ ๊ฐ€๋Šฅํ•œ ๋ณด์ถฉ์ œ

๋‹จ๋ฐฑ์งˆ

๋‹จ๋ฐฑ์งˆ์ด ๊ฐ€์žฅ ์ค‘์š”ํ•œ ๋ณด์ถฉ์ œ๋ผ๋Š” ์ ์—๋Š” ์ด๊ฒฌ์ด ์—†์Šต๋‹ˆ๋‹ค. ์™œ๋ƒํ•˜๋ฉด, ๋‹จ๋ฐฑ์งˆ์€ ๊ทธ์ € ๋‹จ์ˆœํžˆ ํ•„์š”ํ•œ ์˜์–‘์†Œ๊ฐ€ ์•„๋‹ˆ๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค. ์šด๋™์„ ํ†ตํ•ด ๊ทผ์œก์„ ๋‹จ๋ จ์‹œํ‚ค๋ ค๋ฉด (์ฒด์ค‘ 1kg ๋‹น ํ•˜๋ฃจ ์•ฝ 2g์ด๋ผ๋Š”) ์ถฉ๋ถ„ํ•œ ์–‘์˜ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•ด์•ผ ํ•˜๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ ํ˜„์‹ค์ ์œผ๋กœ ๋Œ€๋‹ค์ˆ˜์˜ ์‚ฌ๋žŒ์—๊ฒŒ ์ด๋ ‡๊ฒŒ ๋งŽ์€ ์–‘์˜ ๋‹จ๋ฐฑ์งˆ์„ ์‹๋‹จ๋งŒ์„ ํ†ตํ•ด ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์€ ์‰ฝ์ง€ ์•Š์€ ์ผ์ž…๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋”๋Š” ์นผ๋กœ๋ฆฌ์— ๋น„ํ•ด ๋‹จ๋ฐฑ์งˆ์˜ ํ•จ๋Ÿ‰์ด ๋งค์šฐ ๋†’์•„ ์นผ๋กœ๋ฆฌ ๋ฉด์—์„œ๋„ ์œ ๋ฆฌํ•ฉ๋‹ˆ๋‹ค. ์˜ˆ๋ฅผ ๋“ค์–ด, ์ผ๋ฐ˜์ ์ธ ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋” ํ•œ ์Šค์ฟฑ์—๋Š” ๋‹จ๋ฐฑ์งˆ์ด 25 g ํ•จ์œ ๋˜์–ด ์žˆ์ง€๋งŒ, ์นผ๋กœ๋ฆฌ๋Š” 130 ์ •๋„๋ฐ–์— ๋˜์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ์ด๋Š” 500 ์นผ๋กœ๋ฆฌ ์ด์ƒ์˜ ์Šคํ…Œ์ดํฌ๋ฅผ ์„ญ์ทจํ•ด์•ผ ์–ป์„ ์ˆ˜ ์žˆ๋Š” ๋‹จ๋ฐฑ์งˆ๊ณผ ๊ฐ™์€ ์–‘์ž…๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ ์„ญ์ทจ์™€ ์ €ํ•ญ๋ ฅ ์šด๋™์ด ๊ทผ์œก ์ถ•์ ์˜ ์ฆ๊ฐ€๋กœ ์ด์–ด์ง„๋‹ค๋Š” ์‚ฌ์‹ค์„ ์ž…์ฆํ•œ 1990๋…„๋Œ€์˜ ์—ฐ๊ตฌ๋กœ ์ธํ•˜์—ฌ ๋‹จ๋ฐฑ์งˆ์€ ์—ญ์‚ฌ์ ์œผ๋กœ ์šด๋™ ํ›„ ์„ญ์ทจ ๋ณด์ถฉ์ œ๋กœ ์—ฌ๊ฒจ์ ธ ์™”์Šต๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ์ด ์šด๋™ ํ›„ ์„ญ์ทจ ๋ณด์ถฉ์ œ๋ผ๋Š” ์˜ค๋žœ ๋ฏฟ์Œ์—๋„ ๋ถˆ๊ตฌํ•˜๊ณ  ์šด๋™ ํ›„ ๋‹จ๋ฐฑ์งˆ ์„ญ์ทจ๋Š” ์ƒ๊ฐ๋งŒํผ ์ค‘์š”ํ•˜์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ์˜คํžˆ๋ ค ์ค‘์š”ํ•œ ๊ฒƒ์€ ๋งค์ผ ์ถฉ๋ถ„ํ•œ ์–‘์˜ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. 2017๋…„์— ๋ฐœํ‘œ๋œ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด 10 ์ฃผ๊ฐ„ ์šด๋™ ์ „์— ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•œ ๊ทธ๋ฃน๊ณผ ๊ฐ™์€ ๊ธฐ๊ฐ„ ๋™์•ˆ ์šด๋™ ํ›„์— ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•œ ๊ทธ๋ฃน ๊ฐ„์˜ ๊ทผ๋ ฅ๊ณผ ๊ทผ์œก๋Ÿ‰์—๋Š” ์ฐจ์ด๊ฐ€ ์—†๋‹ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค.

๊ฐ€์žฅ ์ผ๋ฐ˜์ ์ธ ํ˜•ํƒœ์˜ ๋‹จ๋ฐฑ์งˆ ๋ณด์ถฉ์ œ๋Š” ์œ ์ฒญ ๋‹จ๋ฐฑ์งˆ๊ณผ ์นด์„ธ์ธ์ž…๋‹ˆ๋‹ค. ํ›„์ž์ธ ์นด์„ธ์ธ์˜ ๊ฒฝ์šฐ, ์†Œํ™” ์„ญ์ทจ๊ฐ€ ๋А๋ฆฐ ํ˜•ํƒœ๋กœ์„œ ์ €๋…์— ์„ญ์ทจํ•˜์—ฌ ์ˆ˜๋ฉด ์ค‘์— ์•„๋ฏธ๋…ธ์‚ฐ์ด ๊ทผ์œก์œผ๋กœ ์ฒœ์ฒœํžˆ ์œ ์ž…๋˜๋„๋ก ํ•  ๋•Œ ๊ถŒ์žฅํ•˜๋Š” ๋‹จ๋ฐฑ์งˆ์ž…๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ, ๋‹จ๋ฐฑ์งˆ ์„ญ์ทจ ์‹œ๊ธฐ์™€ ๋งˆ์ฐฌ๊ฐ€์ง€๋กœ, ์นด์„ธ์ธ ์„ญ์ทจ๊ฐ€ ํšจ๊ณผ๋ฅผ ๋ฐœํœ˜ํ•˜๋Š” ์‹œ๊ธฐ ์—ญ์‹œ ๊ณผ์žฅ๋˜์–ด ์žˆ์„ ๊ฐ€๋Šฅ์„ฑ์ด ํฝ๋‹ˆ๋‹ค. ๋งค์ผ ์ถฉ๋ถ„ํ•œ ์–‘์˜ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•œ๋‹ค๋ฉด, ์นด์„ธ์ธ์„ ์•„์นจ์— ์„ญ์ทจํ•˜๋“  ์ €๋…์— ์„ญ์ทจํ•˜๋“  ๊ด€๊ณ„์—†์ด ์นด์„ธ์ธ ์„ญ์ทจ์™€ ์ €ํ•ญ๋ ฅ ์šด๋™์˜ ๋ณ‘ํ–‰์ด ์‹ ์ฒด ๊ตฌ์„ฑ์— ๋ฏธ์น˜๋Š” ์˜ํ–ฅ์—๋Š” ํฐ ์ฐจ์ด๊ฐ€ ์—†์Šต๋‹ˆ๋‹ค.

ํ˜„์‹ค์ ์œผ๋กœ ๋งํ•ด์„œ ๋‹จ๋ฐฑ์งˆ์€ ์šด๋™ ํ›„๋งŒ์„ ์œ„ํ•œ ์„ญ์ทจ ๋ณด์ถฉ์ œ๊ฐ€ ์•„๋‹™๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ์€ ์šด๋™ ์ „, ์šด๋™ ํ›„, ์‹ฌ์ง€์–ด ์–ธ์ œ๋“ ์ง€ ์„ญ์ทจํ•ด๋„ ์ข‹์€ ๋ณด์ถฉ์ œ์ž…๋‹ˆ๋‹ค.

ํฌ๋ ˆ์•„ํ‹ด

ํฌ๋ ˆ์•„ํ‹ด ๋ชจ๋…ธ ํ•˜์ด๋“œ๋ ˆ์ดํŠธ์˜ ํ˜•ํƒœ๋กœ ์„ญ์ทจํ•˜๋Š” ํฌ๋ ˆ์•„ํ‹ด์€ ๊ทผ์œก ๋‚ด์—์„œ ์—๋„ˆ์ง€์˜ ๊ณต๊ธ‰์›์œผ๋กœ ์ž‘์šฉํ•ฉ๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด์€ ์ฒœ์—ฐ์— ์กด์žฌํ•˜๋Š” ๋ฌผ์งˆ์ด๊ธฐ๋Š” ํ•˜์ง€๋งŒ, ๊ทผ์œก ๋‚ด์— ์ตœ๋Œ€์˜ ํฌ๋ ˆ์•„ํ‹ด์„ ์ €์žฅํ•˜๊ธฐ ์œ„ํ•ด ์‹๋‹จ์„ ํ†ตํ•ด ์ถฉ๋ถ„ํ•œ ์–‘์˜ ํฌ๋ ˆ์•„ํ‹ด์„ ์„ญ์ทจํ•˜๊ธฐ๋ž€ ๊ฑฐ์˜ ๋ถˆ๊ฐ€๋Šฅ์— ๊ฐ€๊น์Šต๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด์„ ๋งค์ผ 5 g ์ •๋„ ์„ญ์ทจํ•˜๋ฉด 1 ๊ฐœ์›” ์ด๋‚ด์— ๊ทผ์œก ๋‚ด ํฌ๋ ˆ์•„ํ‹ด์˜ ์–‘์ด ์ตœ๋Œ€๊ฐ€ ๋ฉ๋‹ˆ๋‹ค. ์ด๋ฅผ ์•ž๋‹น๊ธฐ๋ ค๋ฉด, ์ฒ˜์Œ 5-7 ์ผ๊ฐ„ ๋งค์ผ ์ฒด์ค‘ kg ๋‹น 0.3 g์˜ ํฌ๋ ˆ์•„ํ‹ด์„ ๋ณต์šฉํ•˜๊ณ , ์ดํ›„๋ถ€ํ„ฐ ๋งค์ผ 5 g์”ฉ ์„ญ์ทจํ•˜๋ฉด ๋ฉ๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด์˜ 1์ผ ๋ณต์šฉ๋Ÿ‰์— ๊ด€ํ•œ ์—ฐ๊ตฌ๋Š” ๋งŽ์ง€๋งŒ, ํฌ๋ ˆ์•„ํ‹ด์˜ ์„ญ์ทจ ์‹œ์ ์— ๊ด€ํ•œ ์—ฐ๊ตฌ๋Š” ๋งŽ์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ๋ฐฉ๋ฒ•์ ์ธ ๋ฉด์—์„œ ๊ฒฐํ•จ์ด ์žˆ๊ธฐ๋Š” ํ–ˆ์ง€๋งŒ, ์šด๋™ ํ›„์— ํฌ๋ ˆ์•„ํ‹ด์„ ์„ญ์ทจํ•˜๋ฉด ํฌ์ง€๋Š” ์•Š์ง€๋งŒ, ํšจ๊ณผ๊ฐ€ ์žˆ๋‹ค๋Š” ํ•œ ๊ฑด์˜ ์—ฐ๊ตฌ๊ฐ€ 2013๋…„์— ๋ฐœํ‘œ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ์šด๋™ ํ›„์— ํฌ๋ ˆ์•„ํ‹ด์„ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ๋„ ๋‚˜์˜์ง€๋Š” ์•Š์„ ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๋Œ€๋ถ€๋ถ„์˜ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์„ญ์ทจ ์‹œ์ ์— ๋”ฐ๋ฅธ ํฌ๋ ˆ์•„ํ‹ด์˜ ํšจ๊ณผ ๊ฐ„์—๋Š” ํฐ ์ฐจ์ด๊ฐ€ ์—†์—ˆ์œผ๋ฏ€๋กœ ์–ธ์ œ ์„ญ์ทจํ•  ๊ฒƒ์ธ๊ฐ€์— ๋Œ€ํ•ด์„œ๋Š” ํฌ๊ฒŒ ์ƒ๊ฐํ•˜์ง€ ์•Š์œผ์…”๋„ ๋ฉ๋‹ˆ๋‹ค. ์˜คํžˆ๋ ค ํฌ๋ ˆ์•„ํ‹ด์€ ๋งค์ผ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค.

๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ

๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์€ ๋น„ ํ•„์ˆ˜ ์•„๋ฏธ๋…ธ์‚ฐ์œผ๋กœ ์ถฉ๋ถ„ํ•œ ์–‘์„ ์„ญ์ทจํ•˜๋ฉด ๊ฒฉ๋ ฌํ•œ ์šด๋™์œผ๋กœ ์ธํ•ด ๊ทผ์œก ๋‚ด์— ์ถ•์ ๋˜๋Š” ์‚ฐ์„ฑ ๋ฌผ์งˆ์„ ์™„์ถฉ์‹œํ‚ค๋Š” ๊ทผ์œก์˜ ๋Šฅ๋ ฅ์„ ์ฆ๊ฐ€์‹œํ‚ฌ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์˜ ์„ญ์ทจ๋กœ ์ธํ•ด ์šด๋™ ๋Šฅ๋ ฅ์ด ๊ฐœ์„ ๋˜๋Š” ์šด๋™์€ 1-4๋ถ„๊ฐ„ ์ง€์†ํ•˜๋Š” ์šด๋™์— ๋ถˆ๊ณผํ•ฉ๋‹ˆ๋‹ค. (ํŒŒ์›Œ ๋ฆฌํ”„ํŒ…๋ณด๋‹ค๋Š” ํฌ๋กœ์Šค ํ• ์šด๋™์— ๋„์›€์ด ๋  ๊ฐ€๋Šฅ์„ฑ์ด ํฝ๋‹ˆ๋‹ค.) ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ๊ณผ ๊ด€๋ จ๋œ ๊ฐ€์žฅ ํ”ํ•œ ๋ถ€์ž‘์šฉ์œผ๋กœ๋Š” ์ž… ์ฃผ๋ณ€์— ๋”ฐ๋”๊ฑฐ๋ฆฌ๋Š” ๋А๋‚Œ์ด ์žˆ์Šต๋‹ˆ๋‹ค (์ด๋Š” ๋ณต์šฉ๋Ÿ‰์„ ์ค„์ด๊ณ  ํ•˜๋ฃจ ์ข…์ผ ๋‚˜๋ˆ„์–ด ์„ญ์ทจํ•˜๋ฉด ์‰ฝ๊ฒŒ ์‚ฌ๋ผ์ง€๋Š” ์ฆ์ƒ์ž…๋‹ˆ๋‹ค.). ์ด๋Ÿฌํ•œ ๋”ฐ๋”๊ฑฐ๋ฆฌ๋Š” ๋А๋‚Œ์œผ๋กœ ์ธํ•ด ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์„ ํ”ํžˆ ์šด๋™ ์ „ ์„ญ์ทจ ๋ณด์ถฉ์ œ์— ์ฒจ๊ฐ€ํ•˜๋Š” ๊ฒฝ์šฐ๊ฐ€ ๋งŽ์Šต๋‹ˆ๋‹ค. ์šด๋™ ์ค‘ ๋”ฐ๋”๊ฑฐ๋ฆฌ๋Š” “๋А๋‚Œ”์„ ๋ฐ›์œผ๋ฉด ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์ด ํšจ๊ณผ๋ฅผ ๋ฐœํœ˜ํ•œ๋‹ค๊ณ  ๋ฏฟ๊ฒŒ ๋˜๋Š” ๊ฒƒ์ด์ฃ . ํ•˜์ง€๋งŒ ์‹ค์ œ๋กœ ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์„ ์šด๋™ ์ „ ๋ณด์ถฉ์ œ๋กœ ์„ญ์ทจํ•˜๋Š” ๋ฐ ๋Œ€ํ•œ ์žฅ์ ์€ ์—†๋‹ค๊ณ  ๋ณด๋Š” ๊ฒƒ์ด ๋งž์Šต๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ์ด๋‚˜ ํฌ๋ ˆ์•„ํ‹ด๊ณผ ๋งˆ์ฐฌ๊ฐ€์ง€๋กœ ์ค‘์š”ํ•œ ๊ฒƒ์€ ์ถฉ๋ถ„ํ•œ ์–‘์˜ ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์„ ๋งค์ผ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ์ด๋•Œ ์ถฉ๋ถ„ํ•œ ์–‘์€ ํ•˜๋ฃจ 4-6 g์ž…๋‹ˆ๋‹ค. ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์ด ํ•จ์œ ๋œ ์šด๋™ ์ „ ๋ณด์ถฉ์ œ๋ฅผ ์„ ํ˜ธํ•˜์…”๋„ ๋‚˜์œ ๊ฒƒ์€ ์—†์Šต๋‹ˆ๋‹ค. ๋‹ค๋งŒ, ๋ณด์ถฉ์ œ์— ๋“ค์–ด ์žˆ๋Š” ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์˜ ํ•จ๋Ÿ‰์„ ํ™•์ธํ•˜์‹œ๋Š” ๊ฒƒ์ด ๋งค์šฐ ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค. ๋Œ€๋ถ€๋ถ„์˜ ์šด๋™ ์ „ ๋ณด์ถฉ์ œ์—๋Š” ์šด๋™ ๋Šฅ๋ ฅ ํ–ฅ์ƒ์— ํ•„์š”ํ•œ ์ถฉ๋ถ„ํ•œ ์–‘์˜ ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์ด ํ•จ์œ ๋˜์–ด ์žˆ์ง€ ์•Š๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.

์šด๋™ ์ „ ์„ญ์ทจ ๋ณด์ถฉ์ œ

์นดํŽ˜์ธ

๊ฐ์„ฑ์ œ์ธ ์นดํŽ˜์ธ์€ ๊ฐ€์žฅ ๋ณดํŽธ์ ์ธ ์šด๋™ ์ „ ์„ญ์ทจ ๋ณด์ถฉ์ œ์˜ ์„ฑ๋ถ„์ž…๋‹ˆ๋‹ค.์ˆ˜๋งŽ์€ ์šด๋™ ์ „ ์„ญ์ทจ ๋ณด์ถฉ์ œ์™€ ์ปคํ”ผ, ์—๋„ˆ์ง€ ๋“œ๋งํฌ์— ์นดํŽ˜์ธ์ด ํ•จ์œ ๋˜์–ด ์žˆ์ง€๋งŒ ์ค‘์š”ํ•œ ๊ฒƒ์€ ๊ทธ ํ•จ๋Ÿ‰์ž…๋‹ˆ๋‹ค. ๋Œ€๋ถ€๋ถ„์˜ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์šด๋™์˜ ํž˜๊ณผ ๊ฐ•๋„๋ฅผ ํ–ฅ์ƒ์‹œํ‚ค๋Š” ์นดํŽ˜์ธ ํ•จ๋Ÿ‰์€ ์ฒด์ค‘ 1 kg ๋‹น ์•ฝ 5mg/kg์ž…๋‹ˆ๋‹ค. ์ด๊ฒƒ์€ ์–ด๋А ์ •๋„์— ํ•ด๋‹นํ•˜๋Š” ์–‘์ผ๊นŒ์š”? ํ‰๊ท  ์ฒด๊ฒฉ์˜ ๋‚จ์„ฑ์„ ๊ธฐ์ค€์œผ๋กœ ํ•˜๋ฉด ์ด๋Š” 400mg์˜ ์นดํŽ˜์ธ ๋˜๋Š” ์•ฝ 4 ์ž”์˜ ์ปคํ”ผ์— ํ•ด๋‹นํ•ฉ๋‹ˆ๋‹ค. ์นดํŽ˜์ธ์˜ ํšจ๊ณผ๋Š” ์‚ฌ๋žŒ์— ๋”ฐ๋ผ ๋‹ค๋ฆ…๋‹ˆ๋‹ค. ์นดํŽ˜์ธ์— ์ต์ˆ™ํ•˜์ง€ ์•Š์€ ๋ถ„์€ ์ฒ˜์Œ๋ถ€ํ„ฐ ํ•œ ๋ฒˆ์— ์ฒด์ค‘ 1 kg ๋‹น 5mg/kg์„ ๋ณต์šฉํ•˜์‹œ๋Š” ๊ฒƒ์€ ์ข‹์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ์ผ๋‹จ 100mg์œผ๋กœ ๋ณต์šฉํ•˜๊ธฐ ์‹œ์ž‘ํ•˜์—ฌ ์ต์ˆ™ํ•ด์ง€๋ฉด ์ ์ฐจ ๋ณต์šฉ๋Ÿ‰์„ ๋Š˜๋ฆฌ์‹œ๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค. 8 ์˜จ์Šค ์ปคํ”ผ ํ•œ ์ž”์œผ๋กœ ํ—ํฌ์™€ ๊ฐ™์€ ๊ทผ์œก์œผ๋กœ ๋ณ€ํ™”๋  ๊ฒƒ์ด๋ผ๋Š” ๊ธฐ๋Œ€๋Š” ํ•˜์ง€ ์•Š๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค.

์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ

์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ(Citrulline malate, CM)๋Š” ์‹œํŠธ๋ฃฐ๋ฆฐ(Citrulline)๊ณผ (์‚ฌ๊ณผ์‚ฐ์œผ๋กœ๋ถ€ํ„ฐ ๋‚˜์˜จ) ๋ง๋ ˆ์ดํŠธ(Malate)์˜ ์กฐํ•ฉ์ž…๋‹ˆ๋‹ค. ์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ๊ฐ€ ์šด๋™ ์ „ ๋ณด์ถฉ์ œ์— ์ฒจ๊ฐ€๋˜๊ธฐ ์‹œ์ž‘๋œ ๊ฒƒ์€ ๊ทธ๋ฆฌ ์˜ค๋ž˜๋˜์ง€ ์•Š์•˜๊ธฐ ๋•Œ๋ฌธ์— ๋‹ค๋ฅธ ๋ณด์ถฉ์ œ ์„ฑ๋ถ„์— ๋น„ํ•ด ์ง‘์ค‘์ ์ธ ์—ฐ๊ตฌ๊ฐ€ ์ด๋ฃจ์–ด์ง„ ๊ฒƒ์€ ์•„๋‹ˆ์ง€๋งŒ, ์ดˆ๊ธฐ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ํŠน์ • ์ƒํ™ฉ์—์„œ ์šด๋™ ์ „ ๋ณด์ถฉ์ œ์˜ ํ˜•ํƒœ๋กœ ์„ญ์ทจํ–ˆ์„ ๋•Œ ์ผ๋ถ€ ์œ ๋งํ•œ ๊ฒฐ๊ณผ๋ฅผ ๋ณด์ด๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. ํ•ด๋‹น ์—ฐ๊ตฌ์—์„œ๋Š” ์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ๋ฅผ ์„ญ์ทจํ•  ๊ฒฝ์šฐ, ๊ธฐ์กด์—๋Š” ์‹คํŒจํ–ˆ๋˜ ์—ฌ๋Ÿฌ ์„ธํŠธ๋กœ ๊ตฌ์„ฑ๋œ ๊ฐ•๋„ ๋†’์€ ํ›ˆ๋ จ์— ๋Œ€ํ•œ ์šด๋™ ๋Šฅ๋ ฅ์ด ์ƒ์Šนํ•˜๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์œผ๋กœ ๊ทธ ์ •๋„์˜ ๊ฐ•ํ•œ ํ›ˆ๋ จ์„ ์ผ์ƒ์ ์œผ๋กœ ์ˆ˜ํ–‰ํ•˜๋Š” ๊ฒƒ์ด ๋ฐ”๋žŒ์งํ•œ ๊ฒƒ์€ ์•„๋‹ˆ์ง€๋งŒ ์ด๋Ÿฌํ•œ ํ›ˆ๋ จ ๊ฐ•๋„์™€ ์‹œ๊ฐ„์„ ์ „๋žต์ ์œผ๋กœ ๋ณ‘ํ•ฉํ•˜์—ฌ ์‹ค์‹œํ•  ๊ฒฝ์šฐ, ์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ๋ฅผ ์„ญ์ทจํ•˜๋ฉด ์šด๋™ ๋Šฅ๋ ฅ์ด ์ƒ์Šนํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์šด๋™ ํ›„ ์„ญ์ทจ ๋ณด์ถฉ์ œ

์šด๋™ ํ›„์—๋Š” ๋ฐ˜๋“œ์‹œ ๋‹ค์–‘ํ•œ ๋ณด์ถฉ์ œ๋ฅผ ์„ญ์ทจํ•ด์•ผ ํ•œ๋‹ค๋Š” ์ผ๋ฐ˜์ ์ธ ๋ฏฟ์Œ๊ณผ๋Š” ๋‹ฌ๋ฆฌ, ์šด๋™ ํ›„ ์ฆ‰์‹œ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ๋ณด์ถฉ์ œ๋Š” ๊ทธ๋ฆฌ ๋งŽ์ง€ ์•Š์€ ๊ฒƒ์ด ํ˜„์‹ค์ž…๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ์€ ๋ณดํ†ต ์šด๋™ ํ›„ ๋ณด์ถฉ์ œ๋กœ ์„ญ์ทจํ•˜์—ฌ ์‹ ์ฒด์˜ ํšŒ๋ณต์„ ๋•๊ณ  ์ƒˆ๋กœ์šด ๊ทผ์œก์„ ๋ณด์ถฉํ•˜๋Š” ๊ฒƒ์œผ๋กœ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค. ์•ž์„œ ๋ง์”€๋“œ๋ฆฐ ๋ฐ”์™€ ๊ฐ™์ด ๋‹จ๋ฐฑ์งˆ์€ ์–ธ์ œ๋“ ์ง€ ์„ญ์ทจํ•ด์•ผ ํ•˜๋ฉฐ, ์ฒด์ค‘ 1 kg ๋‹น 2 g์˜ ๊ณ ํ’ˆ์งˆ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•ด์•ผ ํ•˜๊ธฐ ๋•Œ๋ฌธ์— ์šด๋™ ์ „ํ›„ ์ˆ˜ ์‹œ๊ฐ„ ์ด๋‚ด์— ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค. ์œ ์ฒญ ๋‹จ๋ฐฑ์งˆ ์…ฐ์ดํฌ๋ฅผ ๋งˆ์‹œ๋ฉด ๊ณ ํ’ˆ์งˆ์˜ ๋‹จ๋ฐฑ์งˆ์„ ์†์‰ฝ๊ฒŒ ์„ญ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋ฌผ๋ก  ์šด๋™์ด ๋๋‚œ ํ›„๋งˆ๋‹ค ํ•ญ์ƒ ์ฆ‰์‹œ ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•  ํ•„์š”๋Š” ์—†์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ, ํฌ๋ ˆ์•„ํ‹ด ์—ญ์‹œ ์šด๋™ ํ›„์— ์„ญ์ทจํ•˜๋ฉด ์–ด๋А ์ •๋„ ํšจ๊ณผ๊ฐ€ ์žˆ์„ ์ˆ˜ ์žˆ์ง€๋งŒ, ์ด๋Ÿฌํ•œ ํšจ๊ณผ ์—ญ์‹œ ํ•œ ๊ฑด์˜ ์—ฐ๊ตฌ ๊ฒฐ๊ณผ์— ๋”ฐ๋ฅธ ๊ฒƒ์ผ ๋ฟ, ๋ฐ˜๋“œ์‹œ ์šด๋™ ํ›„์— ํฌ๋ ˆ์•„ํ‹ด์„ ์„ญ์ทจํ•ด์•ผ ํ•œ๋‹ค๋Š” ๋ฒ•์น™์€ ์—†์Šต๋‹ˆ๋‹ค. ์˜คํžˆ๋ ค ๋งค์ผ ํฌ๋ ˆ์•„ํ‹ด์„ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค.

๊ฒฐ๋ก ์ ์œผ๋กœ ๋ณด์ถฉ์ œ์™€ ๊ด€๋ จ๋œ ๋‹ค์–‘ํ•œ ๋ณด์ถฉ์ œ ๊ด€๋ จ ์—ฐ๊ตฌ๊ฐ€ ๋ฐœํ‘œ๋จ์— ๋”ฐ๋ผ ์šด๋™ ์ „, ํ›„ ์„ญ์ทจ ๋ณด์ถฉ์ œ์— ๋Œ€ํ•œ ๊ธฐ์กด์˜ ๊ฒฌํ•ด๋Š” ์•ฝ๊ฐ„ ๊ณผ์žฅ๋˜์—ˆ๋‹ค๋Š” ์‚ฌ์‹ค์ด ๋‚˜ํƒ€๋‚˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ๊ทธ๋Ÿผ์—๋„ ๋ถˆ๊ตฌํ•˜๊ณ  ํ™•์‹คํ•œ ๊ฒƒ์€ (๋‹จ๋ฐฑ์งˆ, ํฌ๋ ˆ์•„ํ‹ด, ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ๊ณผ ๊ฐ™์€) ์ด๋Ÿฌํ•œ ๋ณด์ถฉ์ œ๋ฅผ ์„ญ์ทจ ์‹œ์ ๊ณผ ๊ด€๊ณ„์—†์ด ๋งค์ผ ๊พธ์ค€ํžˆ ๋ณต์šฉํ•˜๋Š” ๊ฒƒ์ด ์ค‘์š”ํ•˜๋‹ค๋Š” ์‚ฌ์‹ค์ž…๋‹ˆ๋‹ค. ์†”์งํžˆ ๋งํ•ด, 1์ผ ๋ณต์šฉ๋Ÿ‰ ๋‹ฌ์„ฑ์„ ๊ธฐ์–ตํ•˜๋Š” ๊ฒƒ์ด ์ƒ๋‹นํžˆ ์–ด๋ ต๊ธฐ ๋•Œ๋ฌธ์— ์ฐจ๋ผ๋ฆฌ ์„ญ์ทจ ์‹œ์ ์„ ๊ธฐ์–ตํ•˜๋Š” ๊ฒƒ์ด ํ›จ์”ฌ ์‰ฌ์šธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ฐธ๊ณ  ๋ฌธํ—Œ:

  1. Jäger R, Kerksick CM, Campbell BI, et al. International society of sports nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14(1):1-25.
  2. Tipton KD, Ferrando AA, Phillips SM, Doyle D, Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999;276(4):628.
  3. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. 2013;10(1):5.
  4. Schoenfeld BJ, Aragon AA, Krieger JW, et al. The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition. 2013;10(1):29.
  5. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825.
  6. Antonio J, Ellerbroek A, Peacock C, Silver T. Casein protein supplementation in trained men and women: Morning versus evening. International journal of exercise science. 2017;10(3):479-486.
  7. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition. 2013;10:1-8.
  8. Saunders B, Elliott-Sale K, Artioli GG, et al. Β-alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis. British Journal of Sports Medicine. 2017;51(8):658-669.
  9. Grgic J, Trexler ET, Lazinica B, Pedisic Z. Effects of caffeine intake on muscle strength and power: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition. 2018;15(1):1-10.
  10. Wax B, Kavazis AN, Luckett W. Effects of supplemental citrulline-malate ingestion on blood lactate, cardiovascular dynamics, and resistance exercise performance in trained males. Journal of dietary supplements. 2016;13(3):269-282.
  11. Glenn JM, Gray M, Wethington LN, Stone MS, Stewart RW, Moyen NE. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr. 2017;56(2):775-784.
  12. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of strength and conditioning research / National Strength & Conditioning Association. 2010;24(5):1215-22.