{"id":239956,"date":"2021-04-16T15:08:45","date_gmt":"2021-04-16T13:08:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239956"},"modified":"2021-04-16T15:08:47","modified_gmt":"2021-04-16T13:08:47","slug":"katapolemisi-ginekias-athlitikis-triadas","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/","title":{"rendered":"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c5\u03c3\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c1\u03c1\u03bf\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2;"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%97_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CE%AD%CF%87%CE%B5%CE%B9_3_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%AC_%CF%87%CE%B1%CF%81%CE%B1%CE%BA%CF%84%CE%B7%CF%81%CE%B9%CF%83%CF%84%CE%B9%CE%BA%CE%AC\" title=\"\u0397 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ad\u03c7\u03b5\u03b9 3 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac\">\u0397 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ad\u03c7\u03b5\u03b9 3 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#1_%CE%A7%CE%B1%CE%BC%CE%B7%CE%BB%CE%AC_%CE%B1%CF%80%CE%BF%CE%B8%CE%AD%CE%BC%CE%B1%CF%84%CE%B1_%CE%B5%CE%BD%CE%AD%CF%81%CE%B3%CE%B5%CE%B9%CE%B1%CF%82_%CE%AE_%CF%87%CE%B1%CE%BC%CE%B7%CE%BB%CE%AE_%CE%AE_%CE%B1%CE%BD%CE%B5%CF%80%CE%B1%CF%81%CE%BA%CE%AE%CF%82_%CF%80%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CE%B5%CE%BD%CE%AD%CF%81%CE%B3%CE%B5%CE%B9%CE%B1%CF%82\" title=\"1. \u03a7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ae \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2\">1. \u03a7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ae \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#2_%CE%95%CE%BC%CE%BC%CE%B7%CE%BD%CF%8C%CF%81%CF%81%CE%BF%CE%B9%CE%B1_%CF%80%CE%BF%CF%85_%CF%80%CE%B1%CF%81%CE%BF%CF%85%CF%83%CE%B9%CE%AC%CE%B6%CE%B5%CE%B9_%CE%B1%CE%BD%CF%89%CE%BC%CE%B1%CE%BB%CE%AF%CE%B5%CF%82_%CE%AE_%CF%80%CE%BB%CE%AE%CF%81%CE%B7%CF%82_%CE%B4%CE%B9%CE%B1%CE%BA%CE%BF%CF%80%CE%AE_%CF%84%CE%B7%CF%82\" title=\"2. \u0395\u03bc\u03bc\u03b7\u03bd\u03cc\u03c1\u03c1\u03bf\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03b1\u03bd\u03c9\u03bc\u03b1\u03bb\u03af\u03b5\u03c2 \u03ae \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ae \u03c4\u03b7\u03c2\">2. \u0395\u03bc\u03bc\u03b7\u03bd\u03cc\u03c1\u03c1\u03bf\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03b1\u03bd\u03c9\u03bc\u03b1\u03bb\u03af\u03b5\u03c2 \u03ae \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ae \u03c4\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#3_%CE%9C%CE%B5%CE%B9%CF%89%CE%BC%CE%AD%CE%BD%CE%B7_%CE%BF%CF%83%CF%84%CE%B9%CE%BA%CE%AE_%CF%80%CF%85%CE%BA%CE%BD%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CE%BF%CF%85_%CE%BF%CE%B4%CE%B7%CE%B3%CE%B5%CE%AF_%CF%83%CE%B5_%CE%B1%CF%81%CE%B1%CE%AF%CF%89%CF%83%CE%B7\" title=\"3. \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7\">3. \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CF%80%CF%81%CE%BF%CE%BA%CF%8D%CF%80%CF%84%CE%B5%CE%B9_%CE%B7_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CE%BA%CE%B1%CE%B9_%CF%80%CE%BF%CE%B9%CE%BF%CE%B9_%CE%BA%CE%B9%CE%BD%CE%B4%CF%85%CE%BD%CE%B5%CF%8D%CE%BF%CF%85%CE%BD_%CF%80%CE%B5%CF%81%CE%B9%CF%83%CF%83%CF%8C%CF%84%CE%B5%CF%81%CE%BF\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf;\">\u0393\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%A4%CE%B9_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CF%83%CF%85%CE%BC%CE%B2%CE%B5%CE%AF_%CF%83%CF%84%CE%BF_%CF%83%CF%8E%CE%BC%CE%B1_%CF%83%CE%B1%CF%82_%CF%8C%CF%84%CE%B1%CE%BD_%CF%84%CF%81%CF%8E%CF%84%CE%B5_%CF%80%CE%BF%CE%BB%CF%8D_%CE%BB%CE%AF%CE%B3%CE%BF_%CE%BA%CE%B1%CE%B9_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%B5%CE%AF%CF%83%CF%84%CE%B5_%CF%83%CE%BA%CE%BB%CE%B7%CF%81%CE%AC\" title=\"\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03b5\u03af \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac;\">\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03b5\u03af \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%A4%CE%B9_%CE%B5%CF%80%CE%B9%CF%81%CF%81%CE%BF%CE%AE_%CE%AD%CF%87%CE%B5%CE%B9_%CE%B7_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CF%83%CF%84%CE%B7%CE%BD_%CF%88%CF%85%CF%87%CE%AE_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%B9%CF%86%CE%BF%CF%81%CE%AC\" title=\"\u03a4\u03b9 \u03b5\u03c0\u03b9\u03c1\u03c1\u03bf\u03ae \u03ad\u03c7\u03b5\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac;\">\u03a4\u03b9 \u03b5\u03c0\u03b9\u03c1\u03c1\u03bf\u03ae \u03ad\u03c7\u03b5\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%B7_%CE%B3%CF%85%CE%BD%CE%B1%CE%B9%CE%BA%CE%B5%CE%AF%CE%B1_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CF%8C%CF%83%CE%BF_%CE%B5%CF%80%CE%B9%CE%BA%CE%AF%CE%BD%CE%B4%CF%85%CE%BD%CE%B7_%CE%BA%CE%B1%CE%B9_%CE%B3%CE%B9%CE%B1%CF%84%CE%AF_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BC%CE%B9%CE%BB%CE%AC%CE%BC%CE%B5_%CF%80%CE%B5%CF%81%CE%B9%CF%83%CF%83%CF%8C%CF%84%CE%B5%CF%81%CE%BF_%CE%B3%CE%B9%CE%B1_%CE%B1%CF%85%CF%84%CE%AE\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae;\">\u0393\u03b9\u03b1\u03c4\u03af \u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%95%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B4%CF%85%CE%BD%CE%B1%CF%84%CF%8C%CE%BD_%CE%BD%CE%B1_%CE%B1%CF%80%CE%BF%CF%86%CE%B5%CF%85%CF%87%CE%B8%CE%B5%CE%AF_%CE%B7_%CE%B5%CE%BC%CF%86%CE%AC%CE%BD%CE%B9%CF%83%CE%B7_%CF%84%CE%B7%CF%82_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE%CF%82_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1%CF%82\" title=\"\u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03b7 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2;\">\u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03b7 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%97_%CE%B8%CE%B5%CF%81%CE%B1%CF%80%CE%B5%CE%AF%CE%B1_%CF%84%CE%B7%CF%82_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE%CF%82_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%80%CE%B5%CF%81%CE%AF%CF%80%CE%BB%CE%BF%CE%BA%CE%B7_%CE%A3%CE%B5_%CF%84%CE%B9_%CF%83%CF%85%CE%BD%CE%AF%CF%83%CF%84%CE%B1%CF%84%CE%B1%CE%B9\" title=\"\u0397 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bb\u03bf\u03ba\u03b7. \u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9;\">\u0397 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bb\u03bf\u03ba\u03b7. \u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.gr\/blog\/katapolemisi-ginekias-athlitikis-triadas\/#%CE%A0%CE%BF%CE%B9%CE%BF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%BC%CE%AC%CE%B8%CE%B7%CE%BC%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1;\">\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039c\u03b5\u03b3\u03ac\u03bb\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03c5\u03c4\u03b9\u03ba\u03bf\u03cd \u03ba\u03cc\u03c3\u03bc\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03b4\u03c1\u03ac\u03bd\u03b5\u03b9\u03b1\u03c2, \u03c0\u03bf\u03c5 \u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bd \u03c3\u03b5 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1. \u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03bb\u03bb\u03ac \u03b1\u03be\u03b9\u03bf\u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03c4\u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf <strong>\u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c4\u03b7\u03bd <strong>\u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ce\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03c9\u03bd,<\/strong> <strong>\u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae \u03c0\u03af\u03b5\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7,<\/strong> \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b4\u03af\u03c9\u03be\u03b7 \u03c4\u03b7\u03c2 <strong>\u03b5\u03b9\u03ba\u03cc\u03bd\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9<\/strong> \u03c3\u03c4\u03bf \u03ac\u03b8\u03bb\u03b7\u03bc\u03b1. \u0397 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03b9\u03bd\u03ad\u03c2 \u03b1\u03b9\u03c4\u03af\u03b5\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 <strong>\u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03bb\u03b1\u03bd\u03b8\u03b1\u03c3\u03bc\u03ad\u03bd\u03b1<\/strong> \u03cc\u03c4\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03b8\u03b1 <strong>\u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03c4\u03bf \u00ab\u03c4\u03ad\u03bb\u03b5\u03b9\u03bf \u03c3\u03ce\u03bc\u03b1\u00bb.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf \u03b8\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2. \u038c\u03c0\u03c9\u03c2 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5, \u03c4\u03bf \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03cc\u03bd\u03bf \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03bb\u03ac\u03b4\u03bf\u03c5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1<strong> \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03b1 \u03c3\u03c4\u03b5\u03c1\u03b5\u03cc\u03c4\u03c5\u03c0\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03bf\u03bc\u03bf\u03c1\u03c6\u03b9\u03ac \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1.<\/strong> \u039a\u03b1\u03b9 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf\u03c5\u03c2, \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bf\u03b9 \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03af\u03bc\u03b1\u03b9 \u03b2\u03ad\u03b2\u03b1\u03b9\u03bf\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03b1\u03b9\u03bd\u03af\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b2\u03b9\u03ba\u03c4\u03bf\u03c1\u03b9\u03b1\u03bd\u03ae \u03b5\u03c0\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7\u03bd \u0391\u03b3\u03b3\u03bb\u03af\u03b1 \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03be\u03b5\u03c6\u03cd\u03b3\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bf\u03b9 \u03ba\u03bf\u03c1\u03c3\u03ad\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c6\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bf\u03b9 <strong>\u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ad\u03ba\u03b1\u03bd\u03b1\u03bd \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ba\u03bb\u03b5\u03c8\u03cd\u03b4\u03c1\u03b1.<\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03bf\u03c5\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac, \u03c3\u03c5\u03bd\u03ad\u03b2\u03b1\u03bb\u03b5 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03c4\u03bf \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03bf \u03b1\u03c5\u03c4\u03cc \u03c4\u03b7\u03c2 \u03bf\u03bc\u03bf\u03c1\u03c6\u03b9\u03ac\u03c2, \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03c0\u03ae\u03c1\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03bc\u03bf\u03bd\u03c4\u03ad\u03c1\u03bd\u03b1 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae, \u03c0\u03bf\u03c5 \u03ad\u03b4\u03b9\u03bd\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2. \u0391\u03bb\u03bb\u03ac \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03af\u03b1 \u03b4\u03b5\u03bd \u03ba\u03c1\u03ac\u03c4\u03b7\u03c3\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03b3\u03b9\u03b1\u03c4\u03af \u03c4\u03cc\u03c4\u03b5 \u03b7 \u03b8\u03b5\u03ca\u03ba\u03ae Marilyn Monroe, \u03b1\u03bd\u03ad\u03b2\u03b7\u03ba\u03b5 \u03c3\u03c4\u03bf \u03b8\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 <strong>\u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03bb\u03b5\u03c8\u03cd\u03b4\u03c1\u03b1\u03c2 \u03b5\u03c0\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b5.<\/strong> \u03a3\u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 1960, \u03c4\u03b1 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03b1 \u03bf\u03bc\u03bf\u03c1\u03c6\u03b9\u03ac\u03c2 \u03b5\u03ba\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd <strong>Twiggy, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ae\u03c4\u03b1\u03bd \u03c0\u03bf\u03bb\u03cd \u03bb\u03b5\u03c0\u03c4\u03ae, \u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c0\u03c1\u03bf\u03b5\u03c6\u03b7\u03b2\u03b9\u03ba\u03ae \u03c6\u03b9\u03b3\u03bf\u03cd\u03c1\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ac\u03b8\u03b7\u03ba\u03b1\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03c4\u03c9\u03bd supermodels \u03c0\u03bf\u03c5<strong> \u03ae\u03c4\u03b1\u03bd \u03c8\u03b7\u03bb\u03ac, \u03bb\u03b5\u03c0\u03c4\u03ac, \u03b1\u03bb\u03bb\u03ac \u03b5\u03af\u03c7\u03b1\u03bd \u03b8\u03b7\u03bb\u03c5\u03ba\u03cc \u03c3\u03ce\u03bc\u03b1.<\/strong> \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 &#8217;90, <strong>\u03c3\u03c4\u03b7 \u03bc\u03cc\u03b4\u03b1 \u03ae\u03c4\u03b1\u03bd<\/strong> \u03ba\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9 \u03c4\u03bf \u03c0\u03bf\u03bb\u03cd \u03bb\u03b5\u03c0\u03c4\u03cc \u03c3\u03ce\u03bc\u03b1, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03bc\u03b1\u03c2 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03c4\u03bf \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1, \u03cc\u03c0\u03bf\u03c5 \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c4\u03b1\u03bb\u03b1\u03b9\u03c0\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2. \u03a9\u03c2 \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03bf \u03bf\u03bc\u03bf\u03c1\u03c6\u03b9\u03ac\u03c2 \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03bf<strong> \u03b3\u03b5\u03bc\u03ac\u03c4\u03bf<\/strong> \u03c3\u03ce\u03bc\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b7\u03c2 Kim Kardashian \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 <strong>\u03b7 \u03bb\u03b5\u03c0\u03c4\u03ae \u03bc\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c5\u03c4\u03cc \u03bc\u03b1\u03c2 \u03c6\u03ad\u03c1\u03bd\u03b5\u03b9 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b7 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03ad\u03c2 \u03bc\u03b1\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03ba\u03b1\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03c4\u03cd\u03c0\u03bf \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. <strong>\u03a0\u03b9\u03ad\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2, \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03af\u03b1,<\/strong> \u03c4\u03b1 \u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b9\u03ba\u03ac \u03b4\u03af\u03ba\u03c4\u03c5\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 <strong>\u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae,<\/strong> \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03bf\u03c5\u03bd \u03c3\u03c5\u03c7\u03bd\u03ac \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1, \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03ac \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03bf \u03c4\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03bf\u03cd \u03ac\u03c1\u03b8\u03c1\u03bf\u03c5.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-1124x749.jpeg\" alt=\"\u03a4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1;\" class=\"wp-image-230091\" width=\"843\" height=\"562\" title=\"\u03a4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%97_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CE%AD%CF%87%CE%B5%CE%B9_3_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%AC_%CF%87%CE%B1%CF%81%CE%B1%CE%BA%CF%84%CE%B7%CF%81%CE%B9%CF%83%CF%84%CE%B9%CE%BA%CE%AC\"><\/span>\u0397 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ad\u03c7\u03b5\u03b9 3 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c4\u03c1\u03af\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ac <strong>\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2, \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd.<\/strong> \u03a0\u03b9\u03bf \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b1, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf &#8220;\u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf&#8221; \u03c4\u03b5\u03af\u03bd\u03b5\u03b9 \u03bd\u03b1 <strong>\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2, \u03ae RED-S.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03cc\u03bd\u03bf\u03bc\u03b1 RED -S \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03ba\u03cd\u03c1\u03b9\u03bf \u03c0\u03b1\u03c1\u03bf\u03bd\u03bf\u03bc\u03b1\u03c3\u03c4\u03ae, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c4\u03b7 <strong>\u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03bf\u03c5\u03c3\u03b1\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2. \u039a\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ae\u03b4\u03b7 \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c0\u03c1\u03bf\u03bd\u03cc\u03bc\u03b9\u03bf \u03c4\u03c9\u03bd \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b1\u03bd\u03c4\u03c1\u03ce\u03bd. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%A7%CE%B1%CE%BC%CE%B7%CE%BB%CE%AC_%CE%B1%CF%80%CE%BF%CE%B8%CE%AD%CE%BC%CE%B1%CF%84%CE%B1_%CE%B5%CE%BD%CE%AD%CF%81%CE%B3%CE%B5%CE%B9%CE%B1%CF%82_%CE%AE_%CF%87%CE%B1%CE%BC%CE%B7%CE%BB%CE%AE_%CE%AE_%CE%B1%CE%BD%CE%B5%CF%80%CE%B1%CF%81%CE%BA%CE%AE%CF%82_%CF%80%CF%81%CF%8C%CF%83%CE%BB%CE%B7%CF%88%CE%B7_%CE%B5%CE%BD%CE%AD%CF%81%CE%B3%CE%B5%CE%B9%CE%B1%CF%82\"><\/span>1. \u03a7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ae \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b9\u03c2 <strong>\u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2,<\/strong> \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7, \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd \u03ba\u03b1\u03b9, \u03c4\u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc, \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03b5\u03be\u03af\u03b1. \u0393\u03b9\u03b1 \u03c4\u03bf \u03bb\u03cc\u03b3\u03bf \u03b1\u03c5\u03c4\u03cc, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc <strong>\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b6\u03c9\u03ae.<\/strong> \u0395\u03b9\u03b4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03cd\u03bd\u03b5 \u03b1\u03c0\u03cc \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2 \u03c0\u03cc\u03c3\u03bf \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b6\u03c5\u03b3\u03af\u03b6\u03bf\u03c5\u03bd, \u03c0\u03ce\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03cd\u03bd, \u03b1\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03ad\u03c1\u03b3\u03bf. \u0395\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03c4\u03bf\u03c0\u03af\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd (\u03bc\u03b7) \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03ae \u03c4\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0397 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 (Energy Availability &#8211; EA)<\/strong> \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 <strong>\u03b1\u03c6\u03b1\u03b9\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 (Enery Output &#8211; EO) \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 (Enrgy Intake &#8211; EI) \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b9\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 FFM<\/strong> (Fat Free Mass &#8211; \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bb\u03af\u03c0\u03bf\u03c2 &#8211; \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03c6\u03b1\u03af\u03c1\u03b5\u03c3\u03b7 \u03ba\u03b9\u03bb\u03ce\u03bd \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2) \u03c4\u03bf\u03c5 \u03b1\u03c4\u03cc\u03bc\u03bf\u03c5. \u0395\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b1\u03c6\u03b1\u03b9\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03be\u03bf\u03b4\u03ad\u03c8\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b5\u03ba\u03c4\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u039f\u03b9 \u03c4\u03b9\u03bc\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ad\u03bc\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03b5\u03be\u03ae\u03c2:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u039c\u03b9\u03b1 \u03c4\u03b9\u03bc\u03ae <strong>\u03c5\u03c8\u03b7\u03bb\u03bf\u03cd \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc <strong>30 kcal \/ kg \/ FFM<\/strong><\/li><li><strong>\u0392\u03c1\u03b1\u03c7\u03c5\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03b1\u03bd\u03b5\u03ba\u03c4\u03ae \u03c4\u03b9\u03bc\u03ae<\/strong> \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 <strong>30 &#8211; 45 kcal \/ kg \/ FFM<\/strong><\/li><li>\u0397 <strong>\u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 <\/strong>\u03c4\u03b9\u03bc\u03ae \u03b5\u03af\u03bd\u03b1\u03b9<strong> 45 kcal \/ kg \/ FFM<\/strong><\/li><li>\u0393\u03b9\u03b1 <strong>\u03c5\u03b3\u03b9\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong> \u03b7 \u03c4\u03b9\u03bc\u03ae \u03b5\u03af\u03bd\u03b1\u03b9<strong> \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc 45 kcal \/ kg \/ FFM<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2, \u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03c4\u03b9\u03bc\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7, \u03c3\u03c4\u03b1 40 kcal \/ kg \/ FFM, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03c5\u03bd \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac. \u039f \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03cc \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2;<\/strong><\/h3>\n\n\n\n<p><strong>\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 1<\/strong><\/p>\n\n\n\n<p>\u0393\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 50kg \u03bc\u03b5 12% \u03bb\u03af\u03c0\u03bf\u03c2 (= 44 kg FFM \u03c7\u03c9\u03c1\u03af\u03c2 \u03bb\u03af\u03c0\u03bf\u03c2), \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, 90 \u03bb\u03b5\u03c0\u03c4\u03ac) \u03ba\u03b1\u03af\u03b5\u03b9 1000 kcal \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 2300 kcal \/ d<\/p>\n\n\n\n<p>ED = EP \u2013 EV = 2300 \u2013 1000 = 1300 kcal<\/p>\n\n\n\n<p>ED \/ FFM: 1300\/44 = 29,5 kcal \/ kg \/ FFM &#8211; \u03b7 <strong>\u03c4\u03b9\u03bc\u03ae \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03b5\u03ba \u03c4\u03bf\u03cd\u03c4\u03bf\u03c5 \u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03c5\u03b3\u03b5\u03af\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 2<\/strong><\/p>\n\n\n\n<p>\u0393\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03c7\u03bf\u03c1\u03b5\u03cd\u03c4\u03c1\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 60 \u03ba\u03b9\u03bb\u03ce\u03bd \u03bc\u03b5 15% \u03bb\u03af\u03c0\u03bf\u03c2 (51 kg FFM), \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (\u03c7\u03bf\u03c1\u03cc\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2, 90 \u03bb\u03b5\u03c0\u03c4\u03ac) \u03ba\u03b1\u03af\u03b5\u03b9 700 kcal \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 3000 kcal \/ d.<\/p>\n\n\n\n<p>ED = EP \u2013 EV = 3000 \u2013 700 = 2300 kcal<\/p>\n\n\n\n<p>ED \/ FFM = 2300\/51 = <strong>45 kcal \/ kg \/ FFM &#8211; \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03c0\u03c1\u03bf\u03c3\u03b2\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 3<\/strong><\/p>\n\n\n\n<p>\u039c\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03b3\u03b1\u03c0\u03ac \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 65 \u03ba\u03b9\u03bb\u03ac \u03bc\u03b5 18% \u03bb\u03af\u03c0\u03bf\u03c2 (53 kg FFM) \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03ba\u03b1\u03af\u03b5\u03b9 511 kcal \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 (60 \u03bb\u03b5\u03c0\u03c4\u03ac) \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 2200 kcal.<\/p>\n\n\n\n<p>ED = EP &#8211; EV = 2200 &#8211; 511 = 1689 kcal<\/p>\n\n\n\n<p>ED \/ FFM = 1689\/53 = <strong>31,9 kcal \/ kg \/ FFM &#8211; \u03bc\u03b9\u03b1 \u03c4\u03b9\u03bc\u03ae \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03bd\u03b5\u03ba\u03c4\u03ae \u03b2\u03c1\u03b1\u03c7\u03c5\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03c3\u03c5\u03b3\u03ba\u03c1\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b5\u03c2, <strong>\u03b7 \u03c0\u03c1\u03ce\u03c4\u03b7, \u03b7 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1\u03c2<\/strong> \u03bc\u03b5 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 EA, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03b9 \u03ae \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03ae\u03b4\u03b7 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 <strong>\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03b5\u03b9.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03c3\u03b5\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2 \u03ae \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7. \u03a0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c4\u03b9\u03bc\u03ae \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c3\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 3000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 <strong>\u03ac\u03bb\u03bb\u03b7 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1<\/strong> (\u03c7\u03bf\u03c1\u03b5\u03cd\u03c4\u03c1\u03b9\u03b1) <strong>\u03ad\u03c7\u03b5\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03ac\u03bd \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7, \u03b8\u03b1<strong> \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c0\u03c1\u03bf\u03b2\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 <strong>\u03bb\u03ac\u03c4\u03c1\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03cc \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2,<strong> \u03b1\u03bb\u03bb\u03ac \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03bc\u03b7 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b2\u03c1\u03b1\u03c7\u03c5\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03be\u03c5\u03c0\u03b7\u03c1\u03b5\u03c4\u03ae\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd <strong>\u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c3\u03c4\u03b1 2900 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29655,105841,107635,108898,109624,111016\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%95%CE%BC%CE%BC%CE%B7%CE%BD%CF%8C%CF%81%CF%81%CE%BF%CE%B9%CE%B1_%CF%80%CE%BF%CF%85_%CF%80%CE%B1%CF%81%CE%BF%CF%85%CF%83%CE%B9%CE%AC%CE%B6%CE%B5%CE%B9_%CE%B1%CE%BD%CF%89%CE%BC%CE%B1%CE%BB%CE%AF%CE%B5%CF%82_%CE%AE_%CF%80%CE%BB%CE%AE%CF%81%CE%B7%CF%82_%CE%B4%CE%B9%CE%B1%CE%BA%CE%BF%CF%80%CE%AE_%CF%84%CE%B7%CF%82\"><\/span>2. \u0395\u03bc\u03bc\u03b7\u03bd\u03cc\u03c1\u03c1\u03bf\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03b1\u03bd\u03c9\u03bc\u03b1\u03bb\u03af\u03b5\u03c2 \u03ae \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ae \u03c4\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c1\u03c1\u03bf\u03b9\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ac \u03c5\u03c0\u03cc\u03c8\u03b7, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03c4\u03b7 \u03c7\u03b5\u03b9\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03b5\u03b9\u03bb\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03bb\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03bf\u03bd\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03cc\u03c4\u03b1\u03bd, <strong>\u03b1\u03c6\u03bf\u03cd \u03b5\u03be\u03b1\u03bd\u03c4\u03bb\u03b7\u03b8\u03bf\u03cd\u03bd \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc, \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c0\u03bb\u03ad\u03bf\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03bf \u03c5\u03c0\u03bf\u03b8\u03ac\u03bb\u03b1\u03bc\u03bf\u03c2 (\u03bf \u03b1\u03b4\u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bb\u03ad\u03b3\u03c7\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd) \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03b5\u03b9 \u03ae \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03c6\u03cd\u03bb\u03bf\u03c5 (\u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03c9\u03bd \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b3\u03b5\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2), \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c6\u03bf\u03c1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03bc\u03bc\u03b7\u03bd\u03bf\u03c1\u03c1\u03bf\u03ca\u03ba\u03bf\u03cd \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03b5\u03af \u03ad\u03c4\u03c3\u03b9 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03cc\u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03c0\u03b9\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c0\u03c1\u03c9\u03c4\u03b1\u03c1\u03c7\u03b9\u03ba\u03cc \u03c3\u03c4\u03cc\u03c7\u03bf &#8211; \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b2\u03af\u03c9\u03c3\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0394\u03b5\u03bd \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03bc\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 EA, \u03b1\u03bb\u03bb\u03ac \u03b5\u03ac\u03bd \u03b5\u03bc\u03c6\u03b1\u03bd\u03b9\u03c3\u03c4\u03b5\u03af \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03cd\u03bc\u03c0\u03c4\u03c9\u03bc\u03b1, <strong>\u03c7\u03c4\u03c5\u03c0\u03ac\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03bc\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03c0\u03bf\u03c5 \u03c5\u03c0\u03bf\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03ac\u03b5\u03b9 \u03bb\u03ac\u03b8\u03bf\u03c2.<\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03ac\u03bd \u03b1\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b5\u03af \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03bf\u03c1\u03af\u03c4\u03c3\u03b9 \u03ae \u03bc\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 <strong>\u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03c5\u03c4\u03b5\u03af \u03ad\u03bd\u03b1\u03bd \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc.<\/strong> \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ae \u03c4\u03b7\u03bd \u03b1\u03ba\u03b1\u03bd\u03cc\u03bd\u03b9\u03c3\u03c4\u03b7 \u03ad\u03bc\u03bc\u03b7\u03bd\u03bf \u03c1\u03cd\u03c3\u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd \u03ae \u03b5\u03c6\u03ae\u03b2\u03c9\u03bd \u03ba\u03bf\u03c1\u03b9\u03c4\u03c3\u03b9\u03ce\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03ae\u03c4\u03b1\u03bd <strong>\u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03cc \u03c3\u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2.<\/strong> <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%9C%CE%B5%CE%B9%CF%89%CE%BC%CE%AD%CE%BD%CE%B7_%CE%BF%CF%83%CF%84%CE%B9%CE%BA%CE%AE_%CF%80%CF%85%CE%BA%CE%BD%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CF%80%CE%BF%CF%85_%CE%BF%CE%B4%CE%B7%CE%B3%CE%B5%CE%AF_%CF%83%CE%B5_%CE%B1%CF%81%CE%B1%CE%AF%CF%89%CF%83%CE%B7\"><\/span>3. \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397<strong> \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03c6\u03cd\u03bb\u03bf\u03c5<\/strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c7\u03ac\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03c4\u03c9\u03bd \u03b1\u03ba\u03b1\u03bd\u03cc\u03bd\u03b9\u03c3\u03c4\u03c9\u03bd \u03ae \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b1\u03c0\u03bf\u03c5\u03c3\u03ce\u03bd \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac <strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd.<\/strong> \u039c\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd, <strong>\u03b7 \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd (\u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03b5\u03b9<\/strong> \u03c9\u03c2 \u03c0\u03c1\u03cc\u03b4\u03c1\u03bf\u03bc\u03bf\u03c2 \u03c4\u03c9\u03bd \u03c3\u03c5\u03c7\u03bd\u03ce\u03bd \u03ba\u03b1\u03c4\u03b1\u03b3\u03bc\u03ac\u03c4\u03c9\u03bd. \u0397 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03bf\u03c1\u03af\u03c4\u03c3\u03b9\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c6\u03b7\u03b2\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03bd\u03b5\u03b1\u03c1\u03ad\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03ad\u03c9\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03c4\u03c9\u03bd 30 \u03b5\u03c4\u03ce\u03bd) \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf. \u03a4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03b7 \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 \u03b8\u03b5\u03c4\u03b9\u03ba\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7 (\u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd) \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc;\" class=\"wp-image-230130\" width=\"843\" height=\"562\" title=\"\u03a0\u03ce\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7 (\u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd) \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CF%80%CF%81%CE%BF%CE%BA%CF%8D%CF%80%CF%84%CE%B5%CE%B9_%CE%B7_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CE%BA%CE%B1%CE%B9_%CF%80%CE%BF%CE%B9%CE%BF%CE%B9_%CE%BA%CE%B9%CE%BD%CE%B4%CF%85%CE%BD%CE%B5%CF%8D%CE%BF%CF%85%CE%BD_%CF%80%CE%B5%CF%81%CE%B9%CF%83%CF%83%CF%8C%CF%84%CE%B5%CF%81%CE%BF\"><\/span><strong>\u0393\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03ae \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2, \u03c3\u03c4\u03bf \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03bf\u03c6\u03b5\u03af\u03bb\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c4\u03bf\u03bc\u03bf \u03ba\u03b1\u03b9 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b1\u03bd\u03b9\u03c7\u03bd\u03b5\u03c5\u03b8\u03b5\u03af \u03b1\u03bd\u03b1\u03b4\u03c1\u03bf\u03bc\u03b9\u03ba\u03ac. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, <strong>\u03bf\u03b9 \u03ba\u03cd\u03c1\u03b9\u03bf\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 (\u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b5\u03c2) \u03b5\u03bd\u03c4\u03bf\u03c0\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ba\u03bf\u03bd\u03c4\u03b9\u03bd\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c4\u03bf\u03c5\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2, \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2, \u03ac\u03bb\u03bb\u03b1 \u03bc\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2, \u03c0\u03bf\u03bb\u03b9\u03c4\u03b9\u03c3\u03bc\u03cc\u03c2, \u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03b9\u03ba\u03bf\u03af \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2, \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7, \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03af\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2. <strong>\u03a4\u03b1 \u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b9\u03ba\u03ac \u03b4\u03af\u03ba\u03c4\u03c5\u03b1<\/strong> \u03b4\u03b9\u03b1\u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd 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\u03ac\u03bb\u03bb\u03bf\u03c5). \u03a4\u03cc\u03c4\u03b5, \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03b5\u03c0\u03b9\u03c3\u03ae\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ae \u03c0\u03b1\u03c1\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03c0\u03c1\u03cc\u03c3\u03c9\u03c0\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03bb\u03b7\u03b8\u03b5\u03af \u03ad\u03bd\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03ad\u03c2 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03bf\u03cd\u03bd \u03c3\u03c4\u03b1 \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03b1, <strong>\u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03bf\u03cd\u03bd \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03bf\u03c0\u03c4\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u03c3\u03c4\u03b9\u03c2 <strong>\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2<\/strong> \u2013 \u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03bf\u03cd\u03bd \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ad\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b5\u03c2<\/li><li>\u03c3\u03c4\u03b7\u03bd <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong> &#8211; \u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03ae \u03c4\u03b7\u03c2<\/li><li>\u03c3\u03c4\u03b7\u03bd <strong>\u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1<\/strong> \u2013 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b1 \u03b3\u03b9\u03b1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c3\u03ce\u03bc\u03b1<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 (\u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2), \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5 RED-S \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1. \u03a3\u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2, \u03c4\u03bf \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03ba\u03b4\u03b7\u03bb\u03c9\u03b8\u03b5\u03af, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b5 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2. \u0395\u03ac\u03bd \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\">10 \u03a3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7\u03c2 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2 &#8211; \u03c4\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03c4\u03b5;<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038a\u03c3\u03c9\u03c2 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03bf\u03bc\u03b5\u03af\u03c2 \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03bf\u03c5\u03bd. \u0391\u03c5\u03c4\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03cc\u03c0\u03bf\u03c5 \u03b4\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03c4\u03cc\u03bc\u03bf\u03c5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0391\u03c5\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03c3\u03c0\u03bf\u03c1:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c1\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong> (\u03c0.\u03c7. \u03bc\u03b1\u03c7\u03b7\u03c4\u03b9\u03ba\u03ac \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1),<\/li><li>\u03cc\u03c0\u03bf\u03c5 \u03c4\u03bf <strong>\u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1<\/strong> (\u03c0.\u03c7. \u03b9\u03c0\u03c0\u03b1\u03c3\u03af\u03b1),<\/li><li>\u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03cb\u03c0\u03bf\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd <strong>\u03c7\u03b1\u03bc\u03b7\u03bb\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong> (\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2, \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, \u03c3\u03ba\u03b9 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2),<\/li><li>\u03cc\u03c0\u03bf\u03c5 <strong>\u03b4\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae<\/strong> (\u03c0.\u03c7. \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, bodybuilding, \u03bc\u03c0\u03b1\u03bb\u03ad\u03c4\u03bf, \u03b5\u03bd\u03cc\u03c1\u03b3\u03b1\u03bd\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae, \u03c7\u03bf\u03c1\u03cc\u03c2, \u03ba\u03b1\u03bb\u03bb\u03b9\u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03cc \u03c0\u03b1\u03c4\u03b9\u03bd\u03ac\u03b6),<\/li><li>\u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd <strong>\u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03c5\u03c0\u03c4\u03b9\u03ba\u03ac \u03b7 \u03c3\u03c4\u03b5\u03bd\u03ac \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ac \u03c1\u03bf\u03cd\u03c7\u03b1<\/strong> (\u03c0.\u03c7. beach volley, \u03ba\u03bf\u03bb\u03cd\u03bc\u03c0\u03b9, \u03c1\u03c5\u03b8\u03bc\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b5\u03bd\u03cc\u03c1\u03b3\u03b1\u03bd\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae, cheerleading).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03c9\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 <strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c0\u03ad\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c1\u03b1\u03c3\u03b9\u03c4\u03ad\u03c7\u03bd\u03b5\u03c2, \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c8\u03c5\u03c7\u03ae\u03c2, \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2. <span style=\"color: #ff6600\">[8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03bf\u03c1\u03af\u03c4\u03c3\u03b9\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03bf\u03c5\u03bd \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03bf \u03ba\u03cc\u03c3\u03bc\u03bf \u03c4\u03b7\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c5\u03c0\u03bf\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03ae \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03c4\u03b7\u03c2 Monica M\u00ed\u010dkov\u00e1, \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03bf\u03b9\u03c1\u03ac\u03c3\u03c4\u03b7\u03ba\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ad\u03c1\u03b3\u03bf &#8220;\u03a7\u03c9\u03c1\u03af\u03c2 \u03a6\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2&#8221;: &#8220;<em>\u03a5\u03c0\u03ae\u03c1\u03c7\u03b1\u03bd \u03b4\u03ce\u03b4\u03b5\u03ba\u03b1 \u03ba\u03bf\u03c1\u03af\u03c4\u03c3\u03b9\u03b1 \u03c3\u03c4\u03b7\u03bd \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03bf\u03c7\u03ae . \u038c\u03bb\u03b5\u03c2 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b1\u03bc\u03b5 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03c1\u03af\u03c3\u03b7. \u038c\u03bb\u03b5\u03c2 \u03c0\u03b5\u03b9\u03bd\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b1\u03bc\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c6\u03b1\u03b3\u03b7\u03c4\u03bf\u03cd, \u03b5\u03bd\u03ce \u03c5\u03c0\u03ae\u03c1\u03c7\u03b1\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03bf\u03c1\u03b5\u03be\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03c5\u03bb\u03b9\u03bc\u03af\u03b1\u03c2. \u0388\u03b2\u03b1\u03bb\u03b1 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03ac \u03bc\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03bb\u03b1\u03b9\u03bc\u03bf\u03cd \u03bc\u03bf\u03c5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03ae\u03bc\u03bf\u03c5\u03bd \u03c0\u03bf\u03c4\u03ad \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03ae \u03c3\u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03c9 \u03b5\u03bc\u03b5\u03c4\u03cc \u03cc\u03c3\u03b1 \u03ad\u03c6\u03b1\u03b3\u03b1. \u0393\u03b9 &#8216;\u03b1\u03c5\u03c4\u03cc \u03c3\u03c5\u03bd\u03ae\u03b8\u03b9\u03b6\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03af\u03c1\u03bd\u03c9 \u03ba\u03b1\u03b8\u03b1\u03c1\u03c4\u03b9\u03ba\u03ac \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03ad\u03bd\u03b9\u03c9\u03b8\u03b1 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b2\u03ac\u03bb\u03bb\u03c9 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03bf\u03c5 \u03c4\u03bf \u03c3\u03c5\u03bd\u03c4\u03bf\u03bc\u03cc\u03c4\u03b5\u03c1\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc.<\/em> &#8221; <span style=\"color: #ff6600\">[8-10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642-1124x749.jpg\" alt=\"\u039c\u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\" class=\"wp-image-230158\" width=\"843\" height=\"562\" title=\"\u039c\u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CF%83%CF%85%CE%BC%CE%B2%CE%B5%CE%AF_%CF%83%CF%84%CE%BF_%CF%83%CF%8E%CE%BC%CE%B1_%CF%83%CE%B1%CF%82_%CF%8C%CF%84%CE%B1%CE%BD_%CF%84%CF%81%CF%8E%CF%84%CE%B5_%CF%80%CE%BF%CE%BB%CF%8D_%CE%BB%CE%AF%CE%B3%CE%BF_%CE%BA%CE%B1%CE%B9_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%B5%CE%AF%CF%83%CF%84%CE%B5_%CF%83%CE%BA%CE%BB%CE%B7%CF%81%CE%AC\"><\/span>\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03b5\u03af \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c5\u03c4\u03bf\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf\u03bc\u03b5\u03af\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2, \u03c0\u03bf\u03bb\u03bb\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03c1\u03b1\u03c4\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bc\u03b1\u03c4\u03b9\u03ac \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03ba\u03c1\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9 \u03ba\u03c1\u03cd\u03b2\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03af\u03c3\u03c9 \u03c4\u03bf\u03c5\u03c2. \u039c\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03c9\u03bd \u03c4\u03b7\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 (RED-S) \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1, \u03b4\u03b5\u03bd \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ac\u03bc\u03b5 \u03c3\u03c4\u03b1 3 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03ac\u03bb\u03bb\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">19 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03c9\u03bd \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03bf \u03c3\u03ce\u03bc\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, <\/li><li>\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7,<\/li><li>\u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2,<\/li><li>\u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7 \u03ae \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd,<\/li><li>\u03b4\u03b5\u03c1\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 &#8211; \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03ba\u03bc\u03ae,<\/li><li>\u03c4\u03c1\u03b9\u03c7\u03cc\u03c0\u03c4\u03c9\u03c3\u03b7, <\/li><li>\u03c0\u03bf\u03bd\u03bf\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2,<\/li><li>\u03b1\u03bd\u03b1\u03b9\u03bc\u03af\u03b1, <\/li><li>\u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 &#8211; \u03bc\u03b5\u03c4\u03b5\u03c9\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2, \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1,<\/li><li>\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03bd\u03cc\u03c3\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd.<\/li><li>\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc &#8211; \u03b5\u03c0\u03b9\u03b2\u03c1\u03ac\u03b4\u03c5\u03bd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd,<\/li><li>\u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03ba\u03c1\u03cd\u03bf,<\/li><li>\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c6\u03b8\u03bf\u03c1\u03ac \u03c4\u03c9\u03bd \u03b4\u03bf\u03bd\u03c4\u03b9\u03ce\u03bd,<\/li><li>\u03b5\u03be\u03b1\u03c3\u03b8\u03b5\u03bd\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03bf\u03c3\u03af\u03b1 \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c3\u03c5\u03c7\u03bd\u03ae \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b1,<\/li><li>\u03b1\u03ba\u03b1\u03bd\u03cc\u03bd\u03b9\u03c3\u03c4\u03bf\u03c2 \u03ae \u03b1\u03bd\u03cd\u03c0\u03b1\u03c1\u03ba\u03c4\u03bf\u03c2 \u03b5\u03bc\u03bc\u03b7\u03bd\u03bf\u03c1\u03c1\u03bf\u03ca\u03ba\u03cc\u03c2 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c2,<\/li><li>\u03c3\u03c5\u03c7\u03bd\u03ad\u03c2 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b2\u03bb\u03ac\u03b2\u03b5\u03c2, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2,<\/li><li>\u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03bf\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd,<\/li><li>\u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03bf\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 &#8211; \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd. <span style=\"color: #ff6600\">[11-14]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B5%CF%80%CE%B9%CF%81%CF%81%CE%BF%CE%AE_%CE%AD%CF%87%CE%B5%CE%B9_%CE%B7_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CF%83%CF%84%CE%B7%CE%BD_%CF%88%CF%85%CF%87%CE%AE_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%B9%CF%86%CE%BF%CF%81%CE%AC\"><\/span>\u03a4\u03b9 \u03b5\u03c0\u03b9\u03c1\u03c1\u03bf\u03ae \u03ad\u03c7\u03b5\u03b9 \u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b7 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03ae \u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03b4\u03cd\u03bf \u03c0\u03bf\u03c5 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03c1\u03b9\u03ce\u03bd. \u03a4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 RED \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">12 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac \u03c4\u03c9\u03bd \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b4\u03c5\u03c3\u03b1\u03c1\u03ad\u03c3\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03b9\u03b3\u03bf\u03cd\u03c1\u03b1 \u03c4\u03bf\u03c5\u03c2,<\/li><li>\u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae 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\u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7,<\/li><li>\u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7,<\/li><li>\u03b5\u03c5\u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1<\/li><li>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7\u03c2,<\/li><li>\u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03c1\u03af\u03c3\u03b7,<\/li><li>\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c6\u03b1\u03b3\u03b7\u03c4\u03bf\u03cd \u03c3\u03c4\u03b1 \u03ba\u03c1\u03c5\u03c6\u03ac \u03ae \u03ba\u03c1\u03cd\u03c8\u03b9\u03bc\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03bf\u03cd \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03af\u03c3\u03c3\u03b5\u03c8\u03b5<\/li><li>\u03b5\u03c0\u03af\u03c3\u03ba\u03b5\u03c8\u03b7 \u03c3\u03c4\u03bf \u03bc\u03c0\u03ac\u03bd\u03b9\u03bf \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c6\u03b1\u03b3\u03b7\u03c4\u03bf\u03cd,<\/li><li>\u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c7\u03c1\u03ae\u03c3\u03b7 \u03ba\u03b1\u03b8\u03b1\u03c1\u03c4\u03b9\u03ba\u03ce\u03bd, \u03b4\u03b9\u03bf\u03c5\u03c1\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c6\u03b1\u03c1\u03bc\u03ac\u03ba\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. <span style=\"color: #ff6600\">[11-14]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916-1124x749.jpg\" alt=\"\u039a\u03cc\u03c0\u03c9\u03c3\u03b7\" class=\"wp-image-230144\" width=\"843\" height=\"562\" title=\"\u0393\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1: \u039a\u03cc\u03c0\u03c9\u03c3\u03b7, \u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%B7_%CE%B3%CF%85%CE%BD%CE%B1%CE%B9%CE%BA%CE%B5%CE%AF%CE%B1_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CF%8C%CF%83%CE%BF_%CE%B5%CF%80%CE%B9%CE%BA%CE%AF%CE%BD%CE%B4%CF%85%CE%BD%CE%B7_%CE%BA%CE%B1%CE%B9_%CE%B3%CE%B9%CE%B1%CF%84%CE%AF_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BC%CE%B9%CE%BB%CE%AC%CE%BC%CE%B5_%CF%80%CE%B5%CF%81%CE%B9%CF%83%CF%83%CF%8C%CF%84%CE%B5%CF%81%CE%BF_%CE%B3%CE%B9%CE%B1_%CE%B1%CF%85%CF%84%CE%AE\"><\/span><strong>\u0393\u03b9\u03b1\u03c4\u03af \u03b7 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5 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\u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 <strong>\u03ac\u03bc\u03b5\u03c3\u03b1 \u03ae \u03ad\u03bc\u03bc\u03b5\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae.<\/strong> \u03a4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03c5\u03bd\u03b1\u03c6\u03b5\u03af\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03c4\u03c5\u03c7\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 (\u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1) \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03c0\u03c1\u03bf\u03c9\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b1\u03b9\u03c4\u03ad\u03c1\u03c9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7, \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf <strong><span style=\"color: #ff6600\">\u03a0\u03bf\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac;<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0394\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2, \u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03bf <strong>50-60% \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03c1\u03b9\u03ce\u03bd<\/strong> \u03c0\u03b1\u03c1\u03b1\u03b4\u03ad\u03c7\u03c4\u03b7\u03ba\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03b2\u03b9\u03ce\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03ae \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 (\u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2, \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2 \u03ae \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd). \u039b\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 <strong>\u03b5\u03bd\u03b7\u03bc\u03b5\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03c4\u03cc\u03c3\u03bf \u03bf\u03b9 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2, \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2.<\/strong> \u03a4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03b7 \u0394\u03b9\u03b5\u03b8\u03bd\u03ae\u03c2 \u039f\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03ae \u0395\u03c0\u03b9\u03c4\u03c1\u03bf\u03c0\u03ae \u03ad\u03c7\u03b5\u03b9 \u03ae\u03b4\u03b7 \u03c3\u03c7\u03bf\u03bb\u03b9\u03ac\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf RED-S \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc\u03b4\u03b5\u03b9\u03be\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c1\u03cd\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b8\u03ad\u03bc\u03b1\u03c4\u03bf\u03c2. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%95%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B4%CF%85%CE%BD%CE%B1%CF%84%CF%8C%CE%BD_%CE%BD%CE%B1_%CE%B1%CF%80%CE%BF%CF%86%CE%B5%CF%85%CF%87%CE%B8%CE%B5%CE%AF_%CE%B7_%CE%B5%CE%BC%CF%86%CE%AC%CE%BD%CE%B9%CF%83%CE%B7_%CF%84%CE%B7%CF%82_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE%CF%82_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1%CF%82\"><\/span><strong>\u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03b7 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"787\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-787x1124.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd;\" class=\"wp-image-230249\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-787x1124.jpg 787w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-280x400.jpg 280w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-1076x1536.jpg 1076w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-1434x2048.jpg 1434w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-scaled.jpg 1793w\" sizes=\"auto, (max-width: 787px) 100vw, 787px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u039d\u03b1\u03b9, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b5\u03c6\u03b9\u03ba\u03c4\u03cc, \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 <strong>\u03b5\u03c0\u03b9\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03b1\u03c2, \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03af\u03b4\u03b9\u03c9\u03bd \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03c5\u03c1\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5 \u03ba\u03bf\u03b9\u03bd\u03bf\u03cd.<\/strong> \u038c\u03c0\u03bf\u03b9\u03bf\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03bd\u03ad\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03b9 \u03c0\u03cc\u03c3\u03b7 \u03b5\u03c0\u03b9\u03c1\u03c1\u03bf\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af \u03c0\u03ac\u03bd\u03c9 \u03c4\u03bf\u03c5\u03c2. <strong>\u0391\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae \u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03bf\u03cd\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2, \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03b4\u03b9\u03b5\u03be\u03bf\u03b4\u03b9\u03ba\u03ac<\/strong> \u03c3\u03c4\u03b1 \u03ba\u03bf\u03c1\u03af\u03c4\u03c3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03bd\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac, \u03b3\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c4\u03c9\u03bd \u03bf\u03bd\u03b5\u03af\u03c1\u03c9\u03bd \u03c4\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03ad\u03c6\u03b7\u03b2\u03b5\u03c2 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b5\u03c2, \u03cc\u03bb\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2, \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03b3\u03bd\u03c9\u03c3\u03b7 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03ac\u03bd \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03bf\u03cd\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03ae \u03c6\u03bf\u03b2\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bf \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 &#8220;\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2&#8221; \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03b1\u03b9\u03b4\u03af \u03c4\u03bf\u03c5\u03c2, <strong>\u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03c5\u03c4\u03bf\u03cd\u03bd \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03cc\u03b3\u03bf\u03c5\u03c2, \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b3\u03b9\u03b1\u03c4\u03c1\u03bf\u03cd\u03c2.<\/strong> <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u03a3\u03b7\u03bc\u03b5\u03af\u03b1-\u03ba\u03bb\u03b5\u03b9\u03b4\u03b9\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 RED-S:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03b2\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1<\/li><li>\u03c4\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1,<\/li><li>\u03b7 \u03b5\u03bd\u03c4\u03c5\u03c0\u03c9\u03c3\u03b9\u03b1\u03ba\u03ae \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b9\u03c3\u03bf\u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03c5\u03b3\u03b9\u03bf\u03cd\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae &#8211; \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1, \u03b7 \u03b5\u03be\u03b1\u03c3\u03b8\u03b5\u03bd\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03b1\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7,<\/li><li>\u0397 \u03b4\u03b9\u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1, \u03bc\u03b5 \u03b5\u03c0\u03b9\u03ba\u03b5\u03c6\u03b1\u03bb\u03ae\u03c2 \u03ad\u03bd\u03b1\u03bd \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc, \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03bc\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af \u03c3\u03c4\u03b7\u03bd \u03ad\u03b3\u03ba\u03b1\u03b9\u03c1\u03b7 \u03b1\u03bd\u03b1\u03b3\u03bd\u03ce\u03c1\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c3\u03c5\u03bc\u03c0\u03c4\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<span style=\"color: #ff6600\"> [16]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%97_%CE%B8%CE%B5%CF%81%CE%B1%CF%80%CE%B5%CE%AF%CE%B1_%CF%84%CE%B7%CF%82_%CE%B1%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE%CF%82_%CF%84%CF%81%CE%B9%CE%AC%CE%B4%CE%B1%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%80%CE%B5%CF%81%CE%AF%CF%80%CE%BB%CE%BF%CE%BA%CE%B7_%CE%A3%CE%B5_%CF%84%CE%B9_%CF%83%CF%85%CE%BD%CE%AF%CF%83%CF%84%CE%B1%CF%84%CE%B1%CE%B9\"><\/span><strong>\u0397 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bb\u03bf\u03ba\u03b7. \u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ae RED-S, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03bf\u03bd <strong>\u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae,<\/strong> \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5, \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03af\u03b1 \u03c4\u03c5\u03c7\u03cc\u03bd \u03b5\u03bc\u03bc\u03b7\u03bd\u03bf\u03c1\u03c1\u03bf\u03ca\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03b2\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03c4\u03b7\u03bd \u03c4\u03c9\u03c1\u03b9\u03bd\u03ae \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03c4\u03c5\u03c7\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9<strong> \u03bd\u03b1 \u03b9\u03b4\u03c9\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03bf\u03c0\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03c9\u03bd\u03af\u03b5\u03c2,<\/strong> \u03bf\u03c0\u03cc\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd\u03c0\u03bb\u03b5\u03c5\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03af\u03c1\u03b9\u03b1. \u0397 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 RED-S \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc, \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03cc\u03b3\u03bf &#8211; \u03ba\u03b1\u03c4\u03ac \u03c0\u03c1\u03bf\u03c4\u03af\u03bc\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c8\u03c5\u03c7\u03bf\u03bb\u03cc\u03b3\u03bf.&nbsp;<span style=\"color: #ff6600\"> [17-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac \u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03af\u03bb\u03c5\u03c3\u03b7 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03cc\u03c3\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03cc\u03b3\u03bd\u03c9\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03bd\u03ac\u03c1\u03c1\u03c9\u03c3\u03b7. \u039f \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03b7<strong> \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03b2\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong> \u03c3\u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03b9\u03c3\u03c4\u03b5\u03af \u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ac\u03b8\u03bb\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03b1\u03c3\u03c6\u03b1\u03bb\u03ad\u03c2 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf.<\/strong> <span style=\"color: #ff6600\">[17-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. \u03a0\u03c1\u03ce\u03c4\u03b1 \u03b1\u03c0 &#8216;\u03cc\u03bb\u03b1, \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b2\u03bf\u03cd\u03bb\u03b5\u03c5\u03c3\u03b7 \u03bc\u03b5 \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03b3\u03bd\u03ce\u03bc\u03bf\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"929\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-929x1124.jpg\" alt=\"\u0398\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2\" class=\"wp-image-230113\" title=\"\u0398\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-929x1124.jpg 929w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-331x400.jpg 331w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-1270x1536.jpg 1270w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-1693x2048.jpg 1693w\" sizes=\"auto, (max-width: 929px) 100vw, 929px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u0397 <strong>\u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b1 \u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/strong> \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03b9\u03c3\u03c4\u03b5\u03af (\u03b2\u03bb\u03ad\u03c0\u03b5 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9). \u0391\u03be\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03c9\u03b8\u03b5\u03af \u03b5\u03b4\u03ce \u03cc\u03c4\u03b9 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c3\u03b7\u03bc\u03ac\u03b4\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2, \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0397 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03ae\u03b4\u03b7 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b5\u03af \u03c3\u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c4\u03b9\u03bc\u03ae 45 kcal \/ kg \/ FFM \u03b1\u03bd\u03ac \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd <strong>\u03b1\u03bd\u03b1\u03c0\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c0\u03bf\u03b8\u03b5\u03bc\u03ac\u03c4\u03c9\u03bd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03b4\u03b9\u03b1\u03b2\u03bf\u03cd\u03bb\u03b5\u03c5\u03c3\u03b7 \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03cc\u03b3\u03bf \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf\u03bd <strong>\u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2,<\/strong> \u03b1\u03bb\u03bb\u03ac \u03bf \u03c0\u03b5\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03bd\u03c4\u03b1\u03c2 <strong>\u03c0\u03c1\u03bf\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2<\/strong> \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ae \u03c3\u03c5\u03bc\u03c0\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7 (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/asvestio\" class=\"ek-link\">\u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/vitamini-d3-1000-iu-gymbeam.html\" class=\"ek-link\">\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D<\/a><\/span> \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/vitamines\" class=\"ek-link\">\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2<\/a><\/span> \u03ba\u03b1\u03b9 <a href=\"https:\/\/gymbeam.gr\/metalla-1\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1<\/span> <\/a>\u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03b5\u03bb\u03ac\u03c4\u03b7).<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c5\u03b3\u03b9\u03ae \u03c4\u03c1\u03cc\u03c0\u03bf, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\">10 \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac.<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03bd\u03bf\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5<strong> \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03cc\u03b3\u03ba\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/strong> \u039f \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2, \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae. \u038c\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03bf\u03cd\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c6\u03c5\u03c3\u03b9\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae. <span style=\"color: #ff6600\">[17-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <span style=\"color: #ff6600\"><strong>\u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c0\u03b1\u03af\u03c1\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03bf\u03bb\u03c5\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2;<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03bd\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1<\/h3>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03b4\u03b9\u03b1\u03c0\u03b9\u03c3\u03c4\u03ce\u03b8\u03b7\u03ba\u03b5 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03c3\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf\u03c5 RED-S, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03b5\u03af \u03b7 \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03cc\u03b3\u03bf <strong>\u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03b7 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03c8\u03c5\u03c7\u03bf\u03bb\u03cc\u03b3\u03bf\u03c5 \u03ae \u03c8\u03c5\u03c7\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae.<\/strong> \u039f\u03b9 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03b8\u03bb\u03b9\u03c8\u03b7\u03c2, \u03c4\u03bf\u03c5 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ae \u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ce\u03bd \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ce\u03bd. <span style=\"color: #ff6600\">[17-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03ae \u03c4\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03bc\u03b1\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\">\u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5;<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u0397 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03c6\u03b1\u03c1\u03bc\u03b1\u03ba\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03b1\u03b3\u03c9\u03b3\u03ae \u03ba\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03bb\u03bf\u03b3\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc<\/h3>\n\n\n\n<p>\u039f \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03b5\u03b9 \u03b4\u03b9\u03b5\u03be\u03bf\u03b4\u03b9\u03ba\u03ac \u03c4\u03bf\u03bd \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae \u03c4\u03bf\u03c5<\/strong> (\u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2, \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1, \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03cc\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03cc\u03c1\u03b3\u03b1\u03bd\u03c9\u03bd \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03c9\u03bd \u03ba.\u03bb\u03c0.), \u039d\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af \u03c3\u03c4\u03b1 \u03c4\u03c1\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b9\u03b8\u03b1\u03bd\u03ae \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c6\u03ac\u03c1\u03bc\u03b1\u03ba\u03b1 \u03ae \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u039a\u03b1\u03b9 \u03b5\u03ac\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bf \u03b1\u03c3\u03b8\u03b5\u03bd\u03ae\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03b5\u03bc\u03c6\u03b8\u03b5\u03af \u03c3\u03b5 \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd\u03c2 (\u03bf\u03c1\u03b8\u03bf\u03c0\u03b5\u03b4\u03b9\u03ba\u03cc\u03c2 \u03c7\u03b5\u03b9\u03c1\u03bf\u03c5\u03c1\u03b3\u03cc\u03c2, \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc\u03c2 \u03ba.\u03bb\u03c0.). <span style=\"color: #ff6600\">[17-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. \u0397 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03b9\u03ba\u03c4\u03b9\u03ba\u03ae \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd<\/h3>\n\n\n\n<p>\u0397 \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03b1, \u03bf\u03b9 \u03c6\u03af\u03bb\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2 \u03ae RED-S, \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03b1\u03b9\u03c3\u03b8\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%BF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%BC%CE%AC%CE%B8%CE%B7%CE%BC%CE%B1\"><\/span><strong>\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1, \u03ae \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b5\u03bd\u03b7\u03bc\u03b5\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03cc\u03c1\u03bf, \u03c4\u03bf \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf RED-S, \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1<strong> \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03bf\u03bc\u03ad\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7, \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae.<\/strong> \u03a4\u03b1 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ac \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf RED-S \u03bf\u03c6\u03b5\u03af\u03bb\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2. <strong>\u03a4\u03bf \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf RED-S \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03bb\u03b7\u03c6\u03b8\u03b5\u03af<\/strong>, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ce\u03bd, \u03b3\u03b9\u03b1\u03c4\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03bc\u03b5\u03bb\u03ce\u03bd \u03c4\u03b7\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03b6\u03ae\u03c4\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03ad\u03c2 \u03c4\u03bf\u03c5, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03bb\u03b7\u03c0\u03c4\u03b9\u03ba\u03ac \u03bc\u03ad\u03c4\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1. \u03a3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c8\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03c5\u03b8\u03b5\u03af <strong>\u03c4\u03bf \u03c3\u03c5\u03bd\u03c4\u03bf\u03bc\u03cc\u03c4\u03b5\u03c1\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc,<\/strong> \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03ae \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd  \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2; \u039c\u03b7\u03bd \u03c6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b1\u03b6\u03af \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03be\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1\u03bc\u03c0\u03bf\u03cd. \u0391\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b8\u03b1\u03c1\u03c1\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1, \u03c4\u03b7\u03c2 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1\u03c2.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.gr\/vitamines\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.gr\/ygeiina-trofima\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0397 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03c1\u03b9\u03ac\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ae\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1\u03c2, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03c4\u03b7\u03bd \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c6\u03b9\u03b3\u03bf\u03cd\u03c1\u03b1. \u03a4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03bc\u03ae\u03bd\u03bf\u03c5 \u03c1\u03cd\u03c3\u03b5\u03c9\u03c2. \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03c1\u03b1\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd. \u03a0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd 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