식사 전 ‘이런 습관’…포만감 높여 체중감량 효과

<!doctype html> <html lang="ko" data-useragent="Mozilla/4.0 (compatible; MSIE 7.0; Windows NT 6.0; SLCC1; .NET CLR 2.0.50727; .NET CLR 3.0.04506; .NET CLR 3.5.21022; .NET CLR 1.0.3705; .NET CLR 1.1.4322)"> <head> <meta charset="utf-8"> <meta http-equiv="X-UA-Compatible" content="IE=edge"> <meta name="viewport" content="width=device-width, initial-scale=1.0, maximum-scale=1.0, minimum-scale=1.0, user-scalable=no" /> <meta property="og:title" content="식사 전 ‘이런 습관’…포만감 높여 체중감량 효과"> <meta property="og:type" content="article"> <meta property="og:url" content="https://n.news.naver.com/article/662/0000057474"> <meta property="og:image" content="https://imgnews.pstatic.net/image/662/2024/12/03/0000057474_001_20241203040014311.jpg?type=w800"> <meta property="og:description" content="체중감량과 피부 관리 비결을 얘기할 때 꼭 등장하는 것이 있다. 바로 ‘물’이다. 충분한 수분 섭취는 노폐물 배출과 신진대사 촉진을 위한 필수조건이기 때문이다. 배우 전종서도 유튜브 채널 ‘짐종국’에 출연해 몸매 관"> <meta property="og:article:author" content="농민신문 | 네이버"> <meta name="twitter:card" content="summary_large_image"> <meta name="twitter:title" content="식사 전 ‘이런 습관’…포만감 높여 체중감량 효과"> <meta name="twitter:site" content="네이버 뉴스"> <meta name="twitter:creator" content="농민신문"> <meta name="twitter:image" content="https://imgnews.pstatic.net/image/662/2024/12/03/0000057474_001_20241203040014311.jpg?type=w800"> <meta name="twitter:description" content="체중감량과 피부 관리 비결을 얘기할 때 꼭 등장하는 것이 있다. 바로 ‘물’이다. 충분한 수분 섭취는 노폐물 배출과 신진대사 촉진을 위한 필수조건이기 때문이다. 배우 전종서도 유튜브 채널 ‘짐종국’에 출연해 몸매 관"> <meta name="napp-site-analysis" content="gdid=88224sq6_000000000000000000057474,service=news,collection=news,section=103"> <title>식사 전 ‘이런 습관’…포만감 높여 체중감량 효과</title> <link rel="stylesheet" href="https://static-nnews.pstatic.net/css/min/20241121a/news.css"> <link rel="shortcut icon" type="image/x-icon" href="https://ssl.pstatic.net/static.news/image/news/m/2023/08/21/favicon.ico" /> <link rel="apple-touch-icon-precomposed" 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data-src="https://imgnews.pstatic.net/image/662/2024/12/03/0000057474_001_20241203040014311.jpg?type=w860" class="_LAZY_LOADING _LAZY_LOADING_INIT_HIDE" alt="물 섭취량을 점점 늘렸다는 배우 전종서(가운데). 유튜브 채널 ‘짐종국’ 영상 캡처" style="display: none;" /> </div> </div><em class="img_desc">물 섭취량을 점점 늘렸다는 배우 전종서(가운데). 유튜브 채널 ‘짐종국’ 영상 캡처</em></span> <br><br>체중감량과 피부 관리 비결을 얘기할 때 꼭 등장하는 것이 있다. 바로 ‘물’이다. 충분한 수분 섭취는 노폐물 배출과 신진대사 촉진을 위한 필수조건이기 때문이다. 배우 전종서도 유튜브 채널 ‘짐종국’에 출연해 몸매 관리 비결에 대해 “음식을 건강하게 먹고 물을 많이 마신다”며 “물을 많이 마시면서 없어진 질환들이 많다”고 말했다. 이처럼 물 섭취가 체중감량과 건강에 도움이 된다는 사실이 연구 결과로도 밝혀져 주목된다.  <br><br>미국 캘리포니아주립대학교 샌프란시스코 캠퍼스(UCSF) 교수팀이 최근 국제학술지 ‘자마네트워크’에 공개한 ‘일일 물 섭취량 변화에 따른 무작위 임상시험 결과’에 따르면 매일 충분한 물을 마시면 체중감량과 두통 완화, 신장결석 예방 등에 효과가 있었다.<br><br>사실 ‘물 섭취’에 대해서는 전문가들 사이에서도 의견 차이가 있다. 일부는 “하루 8잔(약 2ℓ)의 물을 마시는 것이 좋다”고 권고하고 있지만, 일각에서는 “일부러 물을 많이 마시는 것은 좋지 않다”고 말한다.<br><br>이번 연구는 물 섭취의 장점을 광범위하게 연구했다는 점에서 의미가 있다. 연구진은 물 섭취가 건강에 주는 영향 등에 대한 1464개의 연구 가운데 18개의 임상시험을 분석하는 방식으로 연구를 진행했다.<br><br>물을 섭취했을 때 나타나는 대표적인 효과는 ‘체중감량’이었다. 하루 3끼를 먹는 사람이 식전에 500㎖씩, 매일 1500㎖의 물을 마시자 12개월 후 식전에 물을 마시지 않은 사람과 비교해 체중감소가 더 컸다.<br><br>이는 식사 전 500㎖의 물을 마신 사람들은 식사할 때 에너지 섭취를 13% 정도 줄였기 때문이다. 연구팀은 “물이 포만감을 높여 음식 섭취량을 줄이는 데 도움을 준 것”이라며 “또 물 섭취가 더 건강한 음식을 먹도록 상기하는 역할을 했을 수도 있다”고 설명했다.<br><br>다만 이런 효과는 성인을 대상으로 한 실험에서 확인됐고, 청소년을 대상으로 한 연구에서는 유의미한 상관관계를 발견하지 못했다. 청소년 대다수가 수업 시간에 물을 마실 수 없거나 물을 마실 만한 편안한 장소가 없어, 임상실험에 참여할 청소년을 모집하기도 힘들었기 때문이다.<br><br>연구팀은 “2019년 미국에서 비만 치료로 발생한 의료비는 약 1730억달러(약 243조원)로 추산된다”며 “체중 감량을 위한 간단한 방법인 ‘식전 물 섭취’가 공중보건에 엄청난 이점이 될 수 있다”고 기대했다. <br><br>물 섭취는 편두통 완화에도 도움이 됐다. 평소 편두통이 있는 성인 102명을 대상으로 3개월간 매일 1500㎖의 물을 마시게 한 결과, 이들은 중증도 이상의 두통을 겪은 날이 현저히 줄어들고 삶의 질이 개선됐다고 답했다.<br><br>신장 결석 예방 효과도 컸다. 결석환자 221명을 대상으로 진행한 실험에서 물 섭취를 늘리면 결석 재발률이 50% 정도 감소하는 것으로 나타났다. 연구팀은 물을 많이 마시면 박테리아를 배출하고 요로 건강을 개선하는 데 도움이 된다고 추정했다.<br><br>다만 연구진은 무조건 물 섭취를 늘리는 것에 대해서는 경계했다. 벤자민 브레이어 UCSF 교수는 “이번 연구는 그동안 분명하지 않았던 물 섭취의 이점을 광범위하게 평가한 첫 연구”라면서도 “잦은 배뇨로 고생하는 사람이라면 물을 덜 마시는 게 낫다”고 조언했다.<br><br> </article> </div> <div 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as_temp_free">기간한정무료</mark> 양자 물리학과 AI로 신약 개발…프랑스 스타트업 아케미아, 550억 투자 유치 </p> <div class="rl_author"> <div class="rl_author_thumb _LAZY_LOADING_ERROR_HIDE"> <img data-src="https://scs-phinf.pstatic.net/MjAyNDAzMTlfMTYy/MDAxNzEwODI5ODU2Mjg5.GRoiFaiGReUIR4Ch0_pfD4aXBIqnuWmWaMfDhfNeHoUg.tsgpg35FgbQHBBjx6IQ7LTfax9jC8UhTug9IgHbShPsg.JPEG/image%7Cpremium%7Cchannel%7Caipostkorea%7C2024%7C03%7C19%7C1710829856269.jpg?type=nfs200_200" alt="" data-scroll="true" class="_LAZY_LOADING" width="18" height="18"> </div> <div class="rl_author_name">AI포스트(AIPOST)</div> </div> </div> <div class="rl_img _LAZY_LOADING_ERROR_HIDE"> <div class="rl_border"> <img data-src="https://scs-phinf.pstatic.net/MjAyNDEyMTFfNjQg/MDAxNzMzODYwODQxMTkx.IyzbONqpOFiDQi2pmIPU5gku7s9iTbXgMnw26GtpFCkg.yBmdcPQB79xi6yXPZMQT7Ig17DC9sZeXFQ_CGBA36ZYg.PNG/%EC%A0%9C%EB%AA%A9%EC%9D%84-%EC%9E%85%EB%A0%A5%ED%95%B4%EC%A3%BC%EC%84%B8%EC%9A%94_-_-%EB%B3%B5%EC%82%AC%EB%B3%B8-001_-_2024-12-11T034225.360.png?type=nf190_130" alt="" 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class="mn_list"> {{#officeInfos}} <li class="mn_item"> <div class="mn_head"> <div class="mn_img"> <img src="{{logo}}" alt="" onerror="this.outerHTML='<span class="no_image"></span>'"> </div> <div class="mn_name">{{officeName}}</div> </div> <div class="mn_body"> <button type="button" class="mn_noti _ALL_OFFICES_NOTIFICATION_ITEM" data-oid="{{officeId}}" data-clk-add="notchnon" data-clk-remove="notchnoff">알림받기 사용함</button> </div> </li> {{/officeInfos}} </ul> </div> <div class="mn_btns"> <button type="button" class="mn_btn _MODAL_LAYER_NEGATIVE" data-clk="{{nclk}}no">닫기</button> <button type="button" class="mn_btn as_em _MODAL_LAYER_POSITIVE _CHANNEL_BANNER_ITEM_NOTICE_COMPLETE" data-clk="{{nclk}}yes">완료</button> </div> </div> </script> <script type="x-tmpl-mustache" class="_MODAL_LAYER_TEMPLATE_FOR_NOTIFICATION_OS"> <div class="m_dimmed"></div> <div class="napp_notify_notice"> <div class="napp_notify_info_area"> <strong class="napp_notify_title">네이버 앱 푸시알림이 꺼져있어요.</strong> <div class="napp_notify_desc_box"> <p class="napp_notify_desc1">네이버 앱 알림켜기 > 알림탭 > 알림허용</p> <p class="napp_notify_desc2">버튼을 눌러 앱 알림 설정을 켜주세요.</p> </div> </div> <div class="napp_notify_button_area"> <button type="button" class="napp_notify_btn _MODAL_LAYER_NEGATIVE" data-clk="{{nclk}}.osnotoff">닫기</button> <button type="button" class="napp_notify_btn highlight _MODAL_LAYER_POSITIVE _NAPP_NOTIFY_COMPLETE" data-clk="{{nclk}}.osnoton">네이버 앱 알림 켜기</button> </div> </div> </div> </script> <div id="_MODAL_COMMENT_FOLLOW_TUTORIAL" style="display: none;"></div> <script type="x-tmpl-mustache" class="_MODAL_COMMENT_FOLLOW_TUTORIAL_TEMPLATE"> <div class="comment_follow_tutorial" role="dialog" aria-modal="true"> <div class="comment_follow_tutorial_layer"> <div class="comment_follow_tutorial_layer_dimmed"></div> <div class="comment_follow_tutorial_layer_container"> <div class="comment_follow_tutorial_layer_content"> <div class="comment_follow_tutorial_layer_item"> <p class="{{className}}">{{text}}</p> <i 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