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?????????ü???????
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???? ?? ?????? ü???? ???? ??????
????? ???? ???? ?????? ?????? ???? ????? ü???? ???? ?????? ???? ????? ???? ????, ü??? ????
ü?????? ???????????? ??????? ????? (?? 20%, ?? 30%???). |
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???? ?????? ??? ?????? ????
???? (?????? ??????) ?? ?????? ??? (?????? ??????) ?? ?????? ?????? ?? ?? ???. ????? ????????
ü???? ?????? ???????? ?????? ?? ???? ???? (?????? ??????) ???. ??????? ??? ?????? ???? 220??
?? 300???? ?????? ??????, ?????? ????? ?? 3???? 600????1000???? ?????????? ?????? ???.
?????? ???? ?????ñ?? 1?? ?????ñ?? ??? ?????? 3???? ??, 2?? ?????ñ?? ???? 1?? ?????? ?????
?? ?ñ? ?? 3???? ???????? ???????. 3?? ?????ñ?? ????? ?ñ?? ????? (?? 14??25??, ?? 12??21??)
?? ?????? ?? ???. 1, 2?? ?????ñ??? ???? ???? å?????, 3?? ?????ñ??? ???? û??? ???????
???? ????.
????? ????? ????? ???? ???? ?????? ???? ?????? ???? ?????? ?????????, ????? ???? ????? ?????
???? ??? ?????? ????? ?????? ???? ?????? ?????????.
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???? ??????? ???????? ???? ?????? ???????? ????
??????? ???????. ????? ????? ??ü ????? ??????? ???????. ????? ???? ????? ??????? ??? ???
?????? ???????? ???? ??????? ???? ?????? ???.
?????? ????? ??? ????? ?????? ???? ??´?? ????????, ????? ????? ????? ???????? ????? ???????.
?? ???? ???? ?????? ??????? ???? ?????? ????? ??????? ????? ü???????? ?????? ??????.
???? ???????? ?????? ??????? ?? ???? ?????? ?????? ????? ?? ???? ???. ???? ??????? ???????
???? ?????? ??µ?, ???????? ???? ?????? ?? ??? ????? ???. ????? ü???? ?????? ????? ???????
(?? 20%, ?? 30%???). |
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???
û????? 30%?? ???? |
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?? ??? ???? 85%?? ?????? ????? ??ü???? ????????
?? ?????? ???? ????? ?????? ?? ?? ?????? ??????? ?? ???????. û???? ???? ??? ?????? ?????
?????????? ???? ?? ????, ?? ?? ????? ????????? ???. ? 2?? ????? ???? ??? û?????? 30%??
???????? ?? ???? ???¿? ???.
?????? ???? û?????? ?? ?????? ?????? ???? ?????? ???? ?????? ????? ????? ????? ??????.
?????? ?????????? ?????? ??? ????? ??ü ????? ???????, ?????? ???? ????? ???????? ??? ????????
???? ???????? ???.
??? 40?? ????? ?????? ????? ????, ?? ?????? ?????? ???? ???????. ?????? ??????? ???? ??????
(?????????? ????? ??????? ????????) ?? ???????. ???? ????? ???? ?????? ?????? ??????? ????? ?????
????????? ?ö?? ???. ???? ????? ???? ???, ?????? ?????? ????? ????, ???? (???? 1?? 90kcal,
???? 1?? 95kcal) ?? ??????? ü???? ????? ??????? ???.
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????
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???? ???? ?????? ???õ? ?????????? ???? ??? ????,
??????? ???? ?????????????? ?????? ???????. ??ü?????? ???? ü???????? 2.3?? 4.5kg?? ??????????
?????? ????? ?????? ???? ??????? ???????.
???? ???????? ????
???? ???????? ?????? ???? 5.6?? ?????????? ????
???? ?????? ????? ????
???? ???? ????
???? ?????? ?????? ???? 3?? ?????? ????
???? ????? ????
???? ?????? ?????? ????
???? ?????? ?? ??? ????
???? ????? ?? ??þ? (????) ????
???? ?????? ?? ???????? (????) ????
???? ???????? ???????? ?? ??????? ?? ???
???? ???????? ??? ???? ?????? ????? ?????? ????
?????? ???? ??? ????(????)
???? ?????????? ???? ü???? ??????? ??????? ????? ??????
????
???? ?????? ?????? ????
???? ?????? ??? (????? ????)
???? ??????? ???? (???? ?????)
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??? ?????? ?? ??? |
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?????? ??????? ????ü?? ?????
???ü???? ü??? ???? ü?????? ?????? ????? 15%, ????? 25% ????? ?? ?? ???? ???????? ?? ??
???. ???ü???? ????????? ?????? ????. |
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ü??????? 20%??? ü???? 80kg?? ????? ü???????
10%???????? ???? ü???? ????? ???? ???? ü????? ???? ??? ü??????? 10% ??????? ?????? ???ü????
????? ?? ??? |
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???????? ü?? ????? 1????? 1kg?? ???? ?????? ????????
???õ?? ???. ?? ??????? ???? 0.5kg, ???????? ???? 0.5kg?? ???????? ???? ????????. ????
?????? ??ó?? 8.9kg?? ????????? ??????? ??????? ???????? ????? ??? ??? 1?????? 4kg ??????
??????? ?? ???. ???? ü???? ??????? ??????? 2???? ?????? ?????.
1????? 1kg?? ???? ????? ????
?????, ???????? ???? ü?? ?????? ?ñ????? ????? 1????? ?? 1kg ????? ??????? ???. BMI
21??22 ?????? ???? ü???? ?????? ?? ??? ü?? ?????? ?????? ??? ??? ??? ?? ?????? ???????? ???.
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??????? ü?? ???? ?? ó??? ??? ???? ???? ???? ??
????? ?????? ???????? ?????? ????? ????? ?? ?? ???. ?? ???? ??????? ???? ???? ??? ????
?????? ??????, ?? ?????? ???? ???? ?ð??? ?????? ?? ??? ü???? ?????? ????? ????????. 1?????
0.5kg ?????? ??????? 4500kcal?? ?????? ??? ?????? ???? ???? ??? ???? 1?? 640kcal??
?????? ???. |
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??? ü?? ?????? ??????? ??? 4??5??? ????? ????
20???1?ð? ?????? ????????? ???. ???????? ??? ?????? 60??80% ?????? ???????. |
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?????? |
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???????? ???? ü?? ?????? ?ñ????? ????? 1??? 0.5kg
????? ??????? ??? 1kg ????? ??????? ??? ??????? BMI 21??22 ?????? ???? ü???? ?????? ??
??? ü?? ?????? ?????? ??? ??? ??? ?? ?????? ???????? ???. ???? 1kg (???? 1g = ?? 9kcal)??
???????? ??????? ?? 9000kcal?? ???? ?????? ?????? ???. ???????? ??????? 0.5kg?? ??????
????? ??????? ?? 4500kcal?? ???????? ???, ?????? 0.5kg?? 4??? ?????? ??? 2kg ????
???????. ???? 1????? 0.5kg (4500kcal)?ð? ?????? ??????? 1?? 640kcal?? ???
?????? ???. |
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?????????? ???? ????? ?????? ?? 5?? ??????
?????? ?????? ???? ???????, ?? ???????? ?????? ?? ??? ??? ??? ???? ????. ????
?????????? ???? ????? ?????? ??? ??? 3??? ??? (???, ????, ????) ?? ???? ????????? ???
?????? ??ü ???? ???? ????. ?? ?????? ??? ????????? ????? ???.
ü?? ????? ???? ???? ????? ?õ???µ?, ??? ????? ???????. ??????? ?????? ?? ???? ???? ü????
????????? ü??????? ?????? ü???? ?????? ????? ???? ?????, ????? ?????? ????ü?? ?????? ???? ??????
pH ?? ???????? (???????? ???????? ????? ?????? ???????). ???? ??????? ü??????? ?????? ü??????
????? ????? ?????, ??????????? ????? ?? ???.
??????? ä??? ???? ??????? ??? ???????? ????, ????????? ?? ???????? ??? ??????? ?????? ???.
???? ???????? ???? ?????? ???????? ??? ??????? ?????? ????? ???????? ?????? ??????? ?????? ??
?? ???. |
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????
??????? ??????, ???????? ???? ???????? ????? ?????? ???????.
???? ???ü???? ???????.
???? ????????, ???? ????? ??????? ????
???????.
???? ?????? ???? (???????) ?? ????? ????????
?????.
???? ???? ??????, ??????, ä??, ??, ??,
??????, ???? ???? ???????.
???? ????? ???? ?????. ????? ???? ???????
????? ??? 3??????
????
???????.
???? ???? ???????? (200??/?? ????) ??
???? ??????? (120??/??????)??
????
??????????? ???????.
???? ???? (85??135mmHg??????) ?? ????
(80 ?? 120??/??) ?? ????????.
???? ???????? ?? 2??3? ???????. ?????
( )-3 ??????? ????
????
????????? ????????? ?????.
???? ??????? ä?? ???? ???????.
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| ????
?????? ???? ?????? |
| ??? |
????(250g)
???????(1???) |
????,??,????,????
????,????,???,???????? |
300
240 |
| ??
210 |
??
1???? |
300 |
| ?????????(400g) |
???,????,????,???,???,??
|
610 |
| ??? |
¥???
(????) |
????,?????,????,???????,????,???,???? |
660 |
| «??(????) |
????,?????,
??????, ????¡??,???,????,??? |
540 |
| ??????(??????) |
???????,???,??,????,????,????,???,???? |
1780 |
| ??? |
???(200g) |
??,?ñ??,????,?????,???,??? |
270 |
| ?????(800g??????) |
?????,???,????,????? |
460 |
| ?????(300g) |
?????,????????,???????,????,???? |
340 |
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???????
???, ????????? |
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??????????? ??????? ??????? ???? ???´?. ???? ???????
??? ???????? ?? ???? ??? ?? ??? ?????? ??????? ?????? ???????. ???????? ????? ???????
?????? ???????? ?????? ???? ???????? ???????? ???, ????? ????? ???? ????? ??? ?? ???????
??????? ????? ???? ü???????? ???????? ???.
???????
????????? ????? ?????? ??????? ?????? ?????? ??? ????? ????µ? ?????? ???.
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