{"id":105,"date":"2025-04-29T17:04:58","date_gmt":"2025-04-29T08:04:58","guid":{"rendered":"https:\/\/mugen.zone\/media\/?p=105"},"modified":"2025-06-05T17:53:06","modified_gmt":"2025-06-05T08:53:06","slug":"nutrition-5step","status":"publish","type":"post","link":"https:\/\/mugen.zone\/media\/nutrition-5step\/","title":{"rendered":"\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u4e0a\u3052\u308b\u98df\u4e8b\u6539\u55845\u3064\u306e\u30b9\u30c6\u30c3\u30d7"},"content":{"rendered":"\n<p>\u4ed5\u4e8b\u3084\u30b9\u30dd\u30fc\u30c4\u3067\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u6700\u5927\u5316\u3059\u308b\u305f\u3081\u306b\u306f\u3001\u300c\u98df\u4e8b\u306e\u8cea\u300d\u304c\u30ab\u30ae\u3092\u63e1\u308a\u307e\u3059\u3002\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u79d1\u5b66\u7684\u30a8\u30d3\u30c7\u30f3\u30b9\u306b\u57fa\u3065\u3044\u305f\u300c\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u4e0a\u3052\u308b\u98df\u4e8b\u6539\u5584\u306e5\u3064\u306e\u30b9\u30c6\u30c3\u30d7\u300d\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002\u6bce\u65e5\u306e\u98df\u4e8b\u3092\u5c11\u3057\u898b\u76f4\u3059\u3060\u3051\u3067\u3001\u96c6\u4e2d\u529b\u30fb\u6301\u4e45\u529b\u30fb\u56de\u5fa9\u529b\u304c\u5287\u7684\u306b\u5909\u308f\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">\u671d\u98df\u3092\u5fc5\u305a\u6442\u308b\u3010\u96c6\u4e2d\u529b\u3068\u4ee3\u8b1d\u30a2\u30c3\u30d7\u3011<\/h2>\n\n\n\n<p>\u671d\u98df\u3092\u629c\u304f\u3068\u3001\u8840\u7cd6\u5024\u304c\u5b89\u5b9a\u305b\u305a\u96c6\u4e2d\u529b\u3084\u5224\u65ad\u529b\u304c\u4f4e\u4e0b\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u8133\u306e\u4e3b\u306a\u30a8\u30cd\u30eb\u30ae\u30fc\u6e90\u3067\u3042\u308b<strong>\u30d6\u30c9\u30a6\u7cd6<\/strong>\u304c\u4e0d\u8db3\u3059\u308b<\/li>\n\n\n\n<li>\u671d\u98df\u3092\u6442\u308b\u3053\u3068\u3067<strong>\u4ee3\u8b1d\u304c\u6d3b\u6027\u5316<\/strong>\u3055\u308c\u308b\uff08TEF\uff1a\u98df\u4e8b\u8a98\u767a\u6027\u71b1\u7523\u751f\uff09<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-small-font-size\">\u300c\u671d\u98df\u306e\u6442\u53d6\u306f\u8a8d\u77e5\u6a5f\u80fd\u3068\u6ce8\u610f\u529b\u306e\u6539\u5584\u306b\u5bc4\u4e0e\u3059\u308b\u300d\u3068\u5831\u544a\uff08Mahoney et al., <em>Physiology &amp; Behavior<\/em>, 2005\uff09<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u30bf\u30f3\u30d1\u30af\u8cea\u3092\u6bce\u98df\u6442\u53d6\u3059\u308b\u3010\u7b4b\u529b\u30fb\u514d\u75ab\u529b\u3092\u652f\u3048\u308b\u3011<\/h2>\n\n\n\n<p>\u30bf\u30f3\u30d1\u30af\u8cea\u306f\u7b4b\u8089\u4fee\u5fa9\u3084\u514d\u75ab\u6a5f\u80fd\u306b\u95a2\u4e0e\u3057\u3001\u9577\u6642\u9593\u306e\u6d3b\u52d5\u3092\u652f\u3048\u308b\u91cd\u8981\u306a\u6804\u990a\u7d20\u3067\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bce\u98df20\u301c30g\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u6442\u53d6\u304c\u7406\u60f3\uff08\u539a\u751f\u52b4\u50cd\u7701\u63a8\u5968\uff1a\u6210\u4eba\u3067\u4f53\u91cd1kg\u3042\u305f\u308a1.0g\u301c1.5g\uff09<\/li>\n\n\n\n<li>\u52d5\u7269\u6027\uff0b\u690d\u7269\u6027\u3092\u30d0\u30e9\u30f3\u30b9\u3088\u304f\u6442\u308b<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-small-font-size\">\u300c\u6301\u7d9a\u7684\u306a\u30bf\u30f3\u30d1\u30af\u8cea\u6442\u53d6\u306f\u7b4b\u8089\u306e\u5408\u6210\u3092\u4fc3\u9032\u3057\u3001\u4f53\u529b\u7dad\u6301\u306b\u6709\u52b9\u300d\uff08Moore et al., <em>Journal of Nutrition<\/em>, 2015\uff09<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u4f4eGI\u98df\u54c1\u3092\u9078\u3076\u3010\u6301\u7d9a\u7684\u306a\u30a8\u30cd\u30eb\u30ae\u30fc\u4f9b\u7d66\u3011<\/h2>\n\n\n\n<p>\u8840\u7cd6\u5024\u306e\u6025\u4e0a\u6607\u3092\u9632\u304e\u3001\u9577\u6642\u9593\u5b89\u5b9a\u3057\u305f\u30a8\u30cd\u30eb\u30ae\u30fc\u3092\u4fdd\u3066\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u767d\u7c73\u2192\u7384\u7c73\u3001\u767d\u30d1\u30f3\u2192\u5168\u7c92\u7c89\u30d1\u30f3\u306a\u3069\u306b\u7f6e\u304d\u63db\u3048\u308b<\/li>\n\n\n\n<li>\u98df\u5f8c\u306e\u7720\u6c17\u3092\u9632\u304e\u3001\u96c6\u4e2d\u529b\u3092\u6301\u7d9a<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-small-font-size\">\u300c\u4f4eGI\u98df\u54c1\u306f\u8840\u7cd6\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3068\u96c6\u4e2d\u529b\u7dad\u6301\u306b\u52b9\u679c\u7684\u300d\uff08Ludwig et al., <em>JAMA<\/em>, 1999\uff09<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u6c34\u5206\u3092\u3053\u307e\u3081\u306b\u6442\u308b\u3010\u8133\u3068\u8eab\u4f53\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u7dad\u6301\u3011<\/h2>\n\n\n\n<p>\u308f\u305a\u304b<strong>2%\u306e\u8131\u6c34<\/strong>\u3067\u3082\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u306f\u5927\u304d\u304f\u4f4e\u4e0b\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u65e51.5\u301c2L\u306e\u6c34\u3092\u76ee\u5b89\u306b<\/li>\n\n\n\n<li>\u30ab\u30d5\u30a7\u30a4\u30f3\u3084\u30a2\u30eb\u30b3\u30fc\u30eb\u306f\u5229\u5c3f\u4f5c\u7528\u306b\u6ce8\u610f<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-small-font-size\">\u300c\u8efd\u5ea6\u306e\u8131\u6c34\u3067\u3082\u96c6\u4e2d\u529b\u30fb\u8a18\u61b6\u529b\u30fb\u6c17\u5206\u306b\u60aa\u5f71\u97ff\u300d\uff08Armstrong et al., <em>Journal of Nutrition<\/em>, 2012\uff09<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u30de\u30b0\u30cd\u30b7\u30a6\u30e0\u30fb\u9244\u30fb\u30d3\u30bf\u30df\u30f3B\u7fa4\u3092\u610f\u8b58\u3010\u30a8\u30cd\u30eb\u30ae\u30fc\u4ee3\u8b1d\u3092\u6700\u9069\u5316\u3011<\/h2>\n\n\n\n<p>\u30d3\u30bf\u30df\u30f3\u3084\u30df\u30cd\u30e9\u30eb\u306f\u201c\u30a8\u30cd\u30eb\u30ae\u30fc\u306e\u6f64\u6ed1\u6cb9\u201d\u3002\u73fe\u4ee3\u4eba\u306f\u4e0d\u8db3\u3057\u304c\u3061\u3067\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30de\u30b0\u30cd\u30b7\u30a6\u30e0\uff1a\u30ca\u30c3\u30c4\u30fb\u5927\u8c46\u30fb\u6d77\u85fb<\/li>\n\n\n\n<li>\u9244\u5206\uff1a\u8d64\u8eab\u8089\u30fb\u30ec\u30d0\u30fc\u30fb\u3072\u3058\u304d<\/li>\n\n\n\n<li>\u30d3\u30bf\u30df\u30f3B\u7fa4\uff1a\u8c5a\u8089\u30fb\u5375\u30fb\u7dd1\u9ec4\u8272\u91ce\u83dc<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-small-font-size\">\u300c\u30d3\u30bf\u30df\u30f3B\u7fa4\u306e\u6b20\u4e4f\u306f\u75b2\u52b4\u30fb\u6ce8\u610f\u529b\u4f4e\u4e0b\u306b\u95a2\u9023\u300d\uff08Kennedy, <em>Nutrients<\/em>, 2016\uff09<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u307e\u3068\u3081\uff1a\u4eca\u3059\u3050\u5b9f\u8df5\u3067\u304d\u308b\u300c\u98df\u4e8b\u6539\u5584\u300d\u306e5\u3064\u306e\u7fd2\u6163<\/h2>\n\n\n\n<figure class=\"wp-block-table has-small-font-size\"><table class=\"has-fixed-layout\"><thead><tr><th>\u30b9\u30c6\u30c3\u30d7<\/th><th>\u6539\u5584\u30dd\u30a4\u30f3\u30c8<\/th><th>\u52b9\u679c<\/th><\/tr><\/thead><tbody><tr><td>1. \u671d\u98df\u3092\u6442\u308b<\/td><td>\u4ee3\u8b1d\u30fb\u96c6\u4e2d\u529b\u306e\u5b89\u5b9a<\/td><td>\u5348\u524d\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a<\/td><\/tr><tr><td>2. \u6bce\u98df\u30bf\u30f3\u30d1\u30af\u8cea<\/td><td>\u7b4b\u8089\u30fb\u514d\u75ab\u529b\u7dad\u6301<\/td><td>\u4f53\u529b\u30fb\u6301\u4e45\u529b\u30a2\u30c3\u30d7<\/td><\/tr><tr><td>3. \u4f4eGI\u98df\u54c1<\/td><td>\u8840\u7cd6\u5b89\u5b9a<\/td><td>\u96c6\u4e2d\u529b\u30fb\u6301\u7d9a\u529b\u5411\u4e0a<\/td><\/tr><tr><td>4. \u6c34\u5206\u88dc\u7d66<\/td><td>\u8131\u6c34\u4e88\u9632<\/td><td>\u8133\u30fb\u4f53\u529b\u306e\u7dad\u6301<\/td><\/tr><tr><td>5. \u5fae\u91cf\u6804\u990a\u7d20<\/td><td>\u30a8\u30cd\u30eb\u30ae\u30fc\u4ee3\u8b1d\u88dc\u52a9<\/td><td>\u75b2\u52b4\u8efd\u6e1b\u30fb\u5168\u4f53\u529bUP<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u3088\u304f\u3042\u308b\u8cea\u554f\uff08FAQ\uff09<\/h2>\n\n\n\n<p><strong>Q. \u30b5\u30d7\u30ea\u30e1\u30f3\u30c8\u3067\u88dc\u3063\u3066\u3082OK\u3067\u3059\u304b\uff1f<\/strong><br>A. \u98df\u4e8b\u304b\u3089\u6442\u308b\u306e\u304c\u57fa\u672c\u3067\u3059\u304c\u3001\u4e0d\u8db3\u3059\u308b\u5834\u5408\u306f\u533b\u5e2b\u30fb\u7ba1\u7406\u6804\u990a\u58eb\u3068\u76f8\u8ac7\u306e\u4e0a\u30b5\u30d7\u30ea\u3067\u306e\u88dc\u5b8c\u3082\u9078\u629e\u80a2\u3067\u3059\u3002<\/p>\n\n\n\n<p><strong>Q. \u5fd9\u3057\u304f\u3066\u671d\u98df\u304c\u98df\u3079\u3089\u308c\u307e\u305b\u3093<\/strong><br>A. \u30d0\u30ca\u30ca\uff0b\u30d7\u30ed\u30c6\u30a4\u30f3\u30b7\u30a7\u30a4\u30af\u3084\u3001\u5b8c\u5168\u6804\u990a\u30b9\u30fc\u30d7\u306a\u3069\u306e\u7c21\u6613\u98df\u3067\u3082OK\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>\u3010\u3053\u306e\u8a18\u4e8b\u3092\u66f8\u3044\u305f\u4eba\u3011<\/p>\n\n\n\n<p class=\"has-small-font-size\">\u4e88\u9632\u533b\u5b66\u6307\u5c0e\u5e2b\uff0f\u4ee3\u66ff\u533b\u7642\u30a2\u30c9\u30d0\u30a4\u30b6\u30fc \u83c5\u7530\u8cb4\u53f8<br>\u7ba1\u7406\u6804\u990a\u58eb\uff0f\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u6804\u990a\u30a2\u30c9\u30d0\u30a4\u30b6\u30fc<br>\u5c02\u9580\uff1a\u30b9\u30dd\u30fc\u30c4\u6804\u990a\u30fb\u8077\u5834\u306e\u5065\u5eb7\u7d4c\u55b6\u652f\u63f4<br>\u57f7\u7b46\u30fb\u76e3\u4fee\u5b9f\u7e3e\u591a\u6570<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4ed5\u4e8b\u3084\u30b9\u30dd\u30fc\u30c4\u3067\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u6700\u5927\u5316\u3059\u308b\u305f\u3081\u306b\u306f\u3001\u300c\u98df\u4e8b\u306e\u8cea\u300d\u304c\u30ab\u30ae\u3092\u63e1\u308a\u307e\u3059\u3002\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u79d1\u5b66\u7684\u30a8\u30d3\u30c7\u30f3\u30b9\u306b\u57fa\u3065\u3044\u305f\u300c\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u4e0a\u3052\u308b\u98df\u4e8b\u6539\u5584\u306e5\u3064\u306e\u30b9\u30c6\u30c3\u30d7\u300d\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002\u6bce\u65e5\u306e\u98df\u4e8b\u3092\u5c11\u3057\u898b\u76f4\u3059\u3060\u3051\u3067\u3001 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