{"id":301801,"date":"2021-11-04T15:08:05","date_gmt":"2021-11-04T14:08:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=301801"},"modified":"2024-06-27T13:33:17","modified_gmt":"2024-06-27T11:33:17","slug":"fitika-ipokatastata-kreatos-pia-einai-kala","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/fitika-ipokatastata-kreatos-pia-einai-kala\/","title":{"rendered":"\u03a6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2: \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1, \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03bf \u03ba\u03c1\u03ad\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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CF%80%CE%B9%CE%BF_%CE%B4%CE%B7%CE%BC%CE%BF%CF%86%CE%B9%CE%BB%CE%AE_%CF%86%CF%85%CF%84%CE%B9%CE%BA%CE%AC_%CF%85%CF%80%CE%BF%CE%BA%CE%B1%CF%84%CE%AC%CF%83%CF%84%CE%B1%CF%84%CE%B1_%CE%BA%CF%81%CE%AD%CE%B1%CF%84%CE%BF%CF%82\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2;<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#%CE%9F%CE%B9_%CE%AD%CE%BE%CE%B9_%CF%80%CE%B9%CE%BF_%CE%B4%CE%B7%CE%BC%CE%BF%CF%86%CE%B9%CE%BB%CE%B5%CE%AF%CF%82_%CF%86%CF%85%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%B5%CE%BD%CE%B1%CE%BB%CE%BB%CE%B1%CE%BA%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%BB%CF%8D%CF%83%CE%B5%CE%B9%CF%82_%CE%B3%CE%B9%CE%B1_%CF%84%CE%BF_%CE%BA%CF%81%CE%AD%CE%B1%CF%82\" title=\"\u039f\u03b9 \u03ad\u03be\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2\">\u039f\u03b9 \u03ad\u03be\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#1_Tofu\" title=\"1. Tofu\">1. Tofu<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#2_Tempeh\" title=\"2. Tempeh\">2. Tempeh<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#3_Seitan\" title=\"3. Seitan\">3. Seitan<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#4_Jackfruit\" title=\"4. Jackfruit\">4. Jackfruit<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#5_%CE%9A%CF%81%CE%AD%CE%B1%CF%82_%CF%83%CF%8C%CE%B3%CE%B9%CE%B1%CF%82_%CE%B1%CF%80%CE%BF%CE%BE%CE%B7%CF%81%CE%B1%CE%BC%CE%AD%CE%BD%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CF%83%CF%8C%CE%B3%CE%B9%CE%B1%CF%82\" title=\"5. \u039a\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 (\u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2)\">5. \u039a\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 (\u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2)<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#6_%CE%A7%CE%BF%CF%81%CF%84%CE%BF%CF%86%CE%B1%CE%B3%CE%B9%CE%BA%CE%AC_burger_%CE%BB%CE%BF%CF%85%CE%BA%CE%AC%CE%BD%CE%B9%CE%BA%CE%B1_%CE%AE_%CE%B6%CE%B1%CE%BC%CF%80%CF%8C%CE%BD\" title=\"6. \u03a7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ac burger, \u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1 \u03ae \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd\">6. \u03a7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ac burger, \u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1 \u03ae \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CF%85%CF%80%CE%AD%CF%81_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CE%B1%CF%84%CE%AC_%CF%84%CF%89%CE%BD_%CF%86%CF%85%CF%84%CE%B9%CE%BA%CF%8E%CE%BD_%CF%85%CF%80%CE%BF%CE%BA%CE%B1%CF%84%CE%AC%CF%83%CF%84%CE%B1%CF%84%CF%89%CE%BD_%CE%BA%CF%81%CE%AD%CE%B1%CF%84%CE%BF%CF%82\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c5\u03c0\u03ad\u03c1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c5\u03c0\u03ad\u03c1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#%CE%98%CE%B1_%CE%BA%CE%B1%CE%BB%CE%BB%CE%B9%CE%B5%CF%81%CE%B3%CE%BF%CF%8D%CE%BC%CE%B5_%CE%BA%CF%81%CE%AD%CE%B1%CF%82_%CF%83%CF%84%CE%BF_%CE%BC%CE%AD%CE%BB%CE%BB%CE%BF%CE%BD\" title=\"\u0398\u03b1 \u03ba\u03b1\u03bb\u03bb\u03b9\u03b5\u03c1\u03b3\u03bf\u03cd\u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03ad\u03bb\u03bb\u03bf\u03bd;\">\u0398\u03b1 \u03ba\u03b1\u03bb\u03bb\u03b9\u03b5\u03c1\u03b3\u03bf\u03cd\u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03ad\u03bb\u03bb\u03bf\u03bd;<\/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\/fitika-ipokatastata-kreatos-pia-einai-kala\/#%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>\u0397 \u03b6\u03ae\u03c4\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ce\u03c2. \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03bb\u03ac\u03c4\u03c1\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03b5\u03bd\u03af\u03bf\u03c4\u03b5 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5\u03c2 \u03ad\u03bd\u03b1 burger \u03bf\u03c3\u03c0\u03c1\u03af\u03c9\u03bd \u03ae tofu. <strong>\u03a4\u03b9 \u03ba\u03c1\u03cd\u03b2\u03b5\u03c4\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc;<\/strong> \u0397 \u03bc\u03cc\u03b4\u03b1 vegan, \u03c4\u03bf \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03b8\u03b9\u03ba\u03ae\u03c2, \u03b7 \u03bf\u03b9\u03ba\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03ba\u03c1\u03af\u03c3\u03b7, \u03b7 \u03b1\u03c5\u03be\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c3\u03c6\u03bf\u03c1\u03ac \u03c3\u03b5 vegan \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03bd\u03c4\u03bf\u03ba\u03b9\u03bc\u03b1\u03bd\u03c4\u03ad\u03c1 Game Changers \u03c0\u03bf\u03c5 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd. \u0391\u03c2 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae, \u03c4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u03c0\u03bf\u03b9\u03b1-\u03b5\u03af\u03bd\u03b1\u03b9-\u03c4\u03b1-\u03c0\u03b9\u03bf-\u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ac-\u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CF%80%CE%B9%CE%BF_%CE%B4%CE%B7%CE%BC%CE%BF%CF%86%CE%B9%CE%BB%CE%AE_%CF%86%CF%85%CF%84%CE%B9%CE%BA%CE%AC_%CF%85%CF%80%CE%BF%CE%BA%CE%B1%CF%84%CE%AC%CF%83%CF%84%CE%B1%CF%84%CE%B1_%CE%BA%CF%81%CE%AD%CE%B1%CF%84%CE%BF%CF%82\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a3\u03b5 \u03c0\u03b1\u03b3\u03ba\u03cc\u03c3\u03bc\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c5\u03be\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 vegans \u03ba\u03b1\u03b9 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03c9\u03bd. <strong>\u039f\u03bd\u03bf\u03bc\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 flexitarians \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03b6\u03c9\u03b9\u03ba\u03ad\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03bc\u03cc\u03bd\u03bf \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03b1\u03c3\u03b9\u03b1\u03ba\u03ac.<\/strong> \u039f\u03b9 flexitarians \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c4\u03c1\u03ce\u03bd\u03b5 \u03c3\u03b5 \u03b1\u03c1\u03bc\u03bf\u03bd\u03af\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03cd\u03c3\u03b7, \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03bf\u03bd \u03c0\u03bb\u03b1\u03bd\u03ae\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03cc\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5. \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5\u03c2, \u03c0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03cd\u03c0\u03c9\u03bc\u03b1 \u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b1. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf <strong>42%<\/strong> \u03c4\u03c9\u03bd \u03b1\u03b3\u03bf\u03c1\u03b1\u03c3\u03c4\u03ce\u03bd, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b5\u03c2 \u03b5\u03ba\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b7 \u03c4\u03ac\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03b9\u03c3\u03c4\u03b5\u03af \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1. \u039c\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf 2035, \u03bf\u03b9 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03bf\u03c5\u03bd \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf 11% \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03c0\u03c9\u03bb\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2, \u03c8\u03b1\u03c1\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03c9\u03bd. \u03a4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03b4\u03af\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03ba\u03c0\u03bf\u03bc\u03c0\u03ad\u03c2 \u03b4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03af\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b1. <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u03bf\u03b9-\u03ad\u03be\u03b9-\u03c0\u03b9\u03bf-\u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2-\u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2-\u03bb\u03cd\u03c3\u03b5\u03b9\u03c2-\u03b3\u03b9\u03b1-\u03c4\u03bf-\u03ba\u03c1\u03ad\u03b1\u03c2\"><span class=\"ez-toc-section\" id=\"%CE%9F%CE%B9_%CE%AD%CE%BE%CE%B9_%CF%80%CE%B9%CE%BF_%CE%B4%CE%B7%CE%BC%CE%BF%CF%86%CE%B9%CE%BB%CE%B5%CE%AF%CF%82_%CF%86%CF%85%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%B5%CE%BD%CE%B1%CE%BB%CE%BB%CE%B1%CE%BA%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%BB%CF%8D%CF%83%CE%B5%CE%B9%CF%82_%CE%B3%CE%B9%CE%B1_%CF%84%CE%BF_%CE%BA%CF%81%CE%AD%CE%B1%CF%82\"><\/span>\u039f\u03b9 \u03ad\u03be\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03cc\u03c3\u03c0\u03c1\u03b9\u03b1, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1. \u0388\u03c7\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c6\u03b1\u03bd\u03bf\u03cd\u03bd \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0391\u03bd\u03c4\u03b9\u03b8\u03ad\u03c4\u03c9\u03c2, \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2 \u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03b5\u03af \u03bc\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03c0\u03b7\u03b3\u03ae \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd. \u03a0\u03ce\u03c2 \u03bc\u03bf\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03ac\u03c0\u03bf\u03c8\u03b7 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b1\u03b6\u03af \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<h2 class=\"wp-block-heading\" id=\"1-tofu\"><span class=\"ez-toc-section\" id=\"1_Tofu\"><\/span>1. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf tofu \u03bc\u03ac\u03bb\u03bb\u03bf\u03bd \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03b1\u03ba\u03c1\u03ac \u03b5\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae. \u0395\u03b9\u03c3\u03ae\u03bb\u03b8\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u0391\u03c3\u03af\u03b1\u03c2, \u03cc\u03c0\u03bf\u03c5 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03ae \u03c4\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b1\u03ba\u03c1\u03ac \u03b9\u03c3\u03c4\u03bf\u03c1\u03af\u03b1. \u0394\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03bd\u03ad\u03bf, \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc. \u03a4\u03bf tofu \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c4\u03b1\u03bd \u03c9\u03c2 \u03c0\u03b7\u03b3\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03c0\u03cc \u0399\u03ac\u03c0\u03c9\u03bd\u03b5\u03c2 \u03bc\u03bf\u03bd\u03b1\u03c7\u03bf\u03cd\u03c2 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1.000 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1. <strong>\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b8\u03b5\u03c9\u03c1\u03af\u03b5\u03c2, \u03c0\u03c1\u03bf\u03ad\u03ba\u03c5\u03c8\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03c5\u03c7\u03b1\u03af\u03b1.<\/strong> \u0386\u03bb\u03bb\u03bf\u03b9 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03c4\u03bf \u03b1\u03bd\u03b1\u03ba\u03ac\u03bb\u03c5\u03c8\u03b5 \u03ad\u03bd\u03b1\u03c2 \u039a\u03b9\u03bd\u03ad\u03b6\u03bf\u03c2 \u03c3\u03b5\u03c6, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03bb\u03ac\u03b8\u03bf\u03c2 \u03c6\u03cd\u03ba\u03b9\u03b1 nigari \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bf\u03c4\u03cc \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf \u03ac\u03c1\u03c7\u03b9\u03c3\u03b5 \u03bd\u03b1 \u03c0\u03ae\u03b6\u03b5\u03b9. \u0397 \u03ad\u03ba\u03b2\u03b1\u03c3\u03b7 \u03ae\u03c4\u03b1\u03bd \u03c4\u03bf \u03bb\u03b5\u03c5\u03ba\u03cc \u03c3\u03c4\u03b5\u03c1\u03b5\u03cc \u03c0\u03bf\u03c5 \u03c4\u03ce\u03c1\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c9\u03c2 tofu. \u039c\u03b9\u03b1 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1. <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<p>\u0397 \u03c3\u03cc\u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac \u03be\u03b5\u03c0\u03bb\u03ad\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03bf\u03c5\u03bb\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c4\u03bf \u03bd\u03b5\u03c1\u03cc \u03b3\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c6\u03bf\u03c5\u03c3\u03ba\u03ce\u03c3\u03b5\u03b9. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b1\u03bd\u03b1\u03bc\u03b5\u03b9\u03b3\u03bd\u03cd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bd\u03bf\u03c7\u03ae \u03c0\u03bf\u03c5 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bb\u03b5\u03af\u03bf \u03c0\u03bf\u03bb\u03c4\u03cc. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03bc\u03af\u03b3\u03bc\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 100 &#8211; 110 \u00b0 C, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2. \u03a3\u03b5 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2, \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03c0\u03bb\u03ac\u03c3\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b4\u03bf\u03c7\u03b5\u03af\u03b1 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2. \u039c\u03cc\u03bb\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03b1\u03bd\u03b8\u03b5\u03af, \u03b1\u03c0\u03bf\u03c3\u03c4\u03c1\u03b1\u03b3\u03b3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03ad\u03bd\u03b1 \u03c1\u03cc\u03c6\u03b7\u03bc\u03b1 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2. \u0388\u03bd\u03b1 \u03c0\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc (\u03c6\u03cd\u03ba\u03b9\u03b1 nigari \u03ae \u03ac\u03bb\u03b1\u03c2 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5) \u03b1\u03bd\u03b1\u03bc\u03b9\u03b3\u03bd\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03b7 \u03ba\u03b1\u03b8\u03af\u03b6\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bf \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03c4\u03b5\u03c1\u03b5\u03bf\u03cd. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b1\u03c0\u03bf\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c6\u03b9\u03bb\u03c4\u03c1\u03ac\u03c1\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c7\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1. <span style=\"color: #ff6600\">[6]<\/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\" id=\"\u03c0\u03bf\u03b9\u03b5\u03c2-\u03b5\u03af\u03bd\u03b1\u03b9-\u03bf\u03b9-\u03bc\u03ad\u03c3\u03b5\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2-\u03b1\u03be\u03af\u03b5\u03c2-\u03c0\u03bf\u03c5-\u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9-\u03c3\u03b5-100g-tofu\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03ad\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 100g tofu;<\/h3>\n\n\n\n<p>\u03a4\u03bf tofu \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. \u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc \u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03cd\u03bb\u03b7 \u03c4\u03bf\u03c5, \u03c3\u03cc\u03b3\u03b9\u03b1, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac, \u03b9\u03c3\u03bf\u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae.<\/strong> \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03b5 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b3\u03ac\u03bb\u03b1. \u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 tofu \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03c9\u03bd \u03c3\u03c0\u03cc\u03c1\u03c9\u03bd \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd. \u039f\u03bc\u03bf\u03af\u03c9\u03c2, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bc\u03b2\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03bb\u03bb\u03b9\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2. \u03a4\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 tofu \u03c3\u03c4\u03b7\u03bd BIO \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03c0\u03b9\u03bf \u03b1\u03b3\u03bd\u03ae \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2.<span style=\"color: #ff6600\"> [7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a4\u03b1 100g \u03c4\u03bf\u03c5 \u03bc\u03ad\u03c3\u03bf\u03c5 tofu \u03c7\u03c9\u03c1\u03af\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd 125 kcal, 2,3g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, 12g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 7,5g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n\n\n\n<li><strong>\u03a4\u03b1 100g \u03c4\u03bf\u03c5 \u03bc\u03ad\u03c3\u03bf\u03c5 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bio-tofou-vanavita.html\" class=\"ek-link\">BIO tofu<\/a><\/span> \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd 70 kcal, 0,9g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, 7,2g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 4g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n<\/ul>\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\" id=\"\u03c4\u03b9-\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5-\u03bd\u03b1-\u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5-\u03bc\u03b5-tofu\">\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 tofu;<\/h3>\n\n\n\n<p>\u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03bb\u03b5\u03c5\u03ba\u03cc tofu, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c0\u03bd\u03b9\u03c3\u03c4\u03ae, \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae \u03ae \u03bc\u03b1\u03c1\u03b9\u03bd\u03b1\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03b3\u03bf\u03c1\u03ac, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c6\u03cd\u03ba\u03b9\u03b1 \u03ae <a href=\"https:\/\/gymbeam.gr\/blog\/tag\/\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac\/\" class=\"ek-link\">\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a>. \u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03c1\u03bf\u03cd\u03bc\u03b5 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b1\u03bb\u03b1\u03ba\u03cc tofu \u03ae \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03c3\u03ba\u03bb\u03b7\u03c1\u03cc, \u03c3\u03c4\u03ad\u03c1\u03b5\u03bf tofu. <strong>\u0391\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03bf\u03c5 tofu \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ae\u03b3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03ba\u03b1\u03bb\u03ac\u03b8\u03b9 \u03bc\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9 \u03b8\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a4\u03bf \u03bc\u03b1\u03bb\u03b1\u03ba\u03cc \u03bb\u03b5\u03c5\u03ba\u03cc tofu<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ad\u03c2 \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2, \u03b1\u03bb\u03bc\u03c5\u03c1\u03ac spreads \u03ae \u03c3\u03ac\u03bb\u03c4\u03c3\u03b5\u03c2. \u039f\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c0\u03bf\u03c5 \u03b2\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1 \u03ae \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9.<\/li>\n\n\n\n<li><strong>\u039f\u03b9 \u03b1\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c4\u03ad\u03c1\u03b5\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03b3\u03b1\u03bd\u03b7\u03c4\u03ad\u03c2 \u03c0\u03b1\u03c4\u03ac\u03c4\u03b5\u03c2 \u03bc\u03b5 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-vegan-tofu-vegan-curry\/\" class=\"ek-link\">vegan \u03ba\u03ac\u03c1\u03c5<\/a><\/span> \u03ae <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-vegan-poke-bowl\/\" class=\"ek-link\">poke<\/a><\/span>. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03b5\u03af \u03c3\u03b5 \u03c3\u03bf\u03cd\u03c0\u03b5\u03c2 \u03ae \u03c3\u03b1\u03bb\u03ac\u03c4\u03b5\u03c2.<\/li>\n\n\n\n<li>\u0391\u03c6\u03bf\u03cd \u03c0\u03bf\u03bb\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03c5\u03ba\u03b5\u03cd\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/bio-skoni-kourkouma-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03ba\u03bf\u03c5\u03c1\u03ba\u03bf\u03c5\u03bc\u03ac<\/span> <\/a>\u03ba\u03b1\u03b9 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/mauro-alati-imalaion-lepto-gymbeam.html\" class=\"ek-link\">\u03bc\u03b1\u03cd\u03c1\u03bf \u03b1\u03bb\u03ac\u03c4\u03b9<\/a><\/span>, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03c8\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c4\u03b7\u03b3\u03ac\u03bd\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b8\u03c5\u03bc\u03af\u03b6\u03b5\u03b9 \u03b1\u03c5\u03b3\u03cc.<\/li>\n\n\n\n<li>\u03a4\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 tofu \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 <strong>\u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03b5\u03c5\u03c4\u03b5\u03af.<\/strong> \u0388\u03c4\u03c3\u03b9, \u03b5\u03ac\u03bd \u03c7\u03c1\u03b5\u03b9\u03b1\u03b6\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03b3\u03b5\u03cd\u03bc\u03b1, \u03b1\u03c0\u03bb\u03ac \u03c4\u03bf \u03ba\u03cc\u03b2\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac. \u03a4\u03cc\u03c3\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1, \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ac \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03bd\u03b1\u03ba \u03c3\u03c4\u03bf \u03c4\u03c1\u03b1\u03c0\u03ad\u03b6\u03b9 \u03bc\u03b1\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg\" alt=\"\u03a4\u03bf tofu \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" class=\"wp-image-297147\" style=\"width:843px;height:563px\" title=\"\u03a4\u03bf tofu \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-tempeh\"><span class=\"ez-toc-section\" id=\"2_Tempeh\"><\/span>2. Tempeh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf tempeh \u03ba\u03b1\u03c4\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u0399\u03bd\u03b4\u03bf\u03bd\u03b7\u03c3\u03af\u03b1. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03b5\u03ba\u03b1\u03c4\u03bf\u03bd\u03c4\u03ac\u03b4\u03b5\u03c2 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03bc\u03c0\u03ae\u03ba\u03b5 \u03c3\u03c4\u03bf \u03bc\u03b5\u03bd\u03bf\u03cd \u03bc\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf\u03bd 20\u03cc \u03b1\u03b9\u03ce\u03bd\u03b1. \u0395\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 \u03b6\u03c5\u03bc\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 \u03ad\u03ba\u03b4\u03bf\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 tofu. \u03a6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03bf\u03c5\u03bb\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03c1\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c3\u03c0\u03cc\u03c1\u03bf\u03c5\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2, \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03bb\u03b9\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03c4\u03bf\u03c5 \u03bc\u03cd\u03ba\u03b7\u03c4\u03b1 Rhizopus oligosporus. \u0398\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03c5\u03c7\u03b8\u03b5\u03af \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c0\u03cc\u03c1\u03bf\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ce\u03bd \u03c9\u03c1\u03ce\u03bd \u03ad\u03c9\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae \u03bb\u03b5\u03c5\u03ba\u03ae \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b6\u03cd\u03bc\u03c9\u03c3\u03b7\u03c2, \u03c4\u03bf tempeh \u03b1\u03c0\u03bf\u03ba\u03c4\u03ac \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03bd\u03ad\u03b5\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03b5\u03cd\u03c3\u03b7. <span style=\"color: #ff6600\">[9]<\/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\" id=\"\u03c0\u03bf\u03b9\u03b5\u03c2-\u03b5\u03af\u03bd\u03b1\u03b9-\u03bf\u03b9-\u03bc\u03ad\u03c3\u03b5\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2-\u03b1\u03be\u03af\u03b5\u03c2-\u03c0\u03bf\u03c5-\u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9-\u03c3\u03b5-100g-tempeh\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03ad\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 100g tempeh;<\/h3>\n\n\n\n<p>\u0395\u03c0\u03b5\u03b9\u03b4\u03ae \u03c4\u03bf tempeh \u03c6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1, \u03c4\u03c5\u03c0\u03b9\u03ba\u03ac \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2, \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf tofu. <strong>\u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03b5\u03c1\u03b7\u03c6\u03b1\u03bd\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5, \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u0392,<\/strong> \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1<a href=\"https:\/\/gymbeam.gr\/blog\/ti-leipei-stous-vegans\/\" class=\"ek-link\"> <span style=\"color: #ff6600\">\u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03c0\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03c9\u03bd vegans \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03c9\u03bd.<\/span><\/a> \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03b7\u03b3\u03ae \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03c9\u03bd \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03b9\u03c3\u03bf\u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03bf\u03b5\u03b9\u03b4\u03ce\u03bd. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b6\u03cd\u03bc\u03c9\u03c3\u03b7\u03c2, \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03b1 \u03b2\u03b1\u03ba\u03c4\u03ae\u03c1\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03bc\u03b9\u03ba\u03c1\u03bf\u03b2\u03af\u03c9\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c5\u03b3\u03b9\u03ae \u03c0\u03ad\u03c8\u03b7. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a4\u03b1 100g tempeh \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c1\u03c9\u03bc\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 192 kcal, 20,3 g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 7,6 g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 10,8 g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n\n\n\n<li><strong>\u03a4\u03b1 100g<a href=\"https:\/\/gymbeam.gr\/bio-tempeh-vanavita.html\" class=\"ek-link\"> <span style=\"color: #ff6600\">BIO tempeh<\/span><\/a> \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 179 kcal, 17,5g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 12g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 8g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n<\/ul>\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=\"56392,56566,56833,55681,55699,36625,44476,49837,48508,30271\" ><\/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<h3 class=\"wp-block-heading\" id=\"\u03c4\u03b9-\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5-\u03bd\u03b1-\u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5-\u03bc\u03b5-tempeh\">\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 tempeh;<\/h3>\n\n\n\n<p>\u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03c3\u03c4\u03b7\u03ba\u03b5 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2, \u03b7 \u03b4\u03b7\u03bc\u03bf\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bb\u03ac\u03c4\u03c1\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf tofu. <strong>\u03a3\u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7.<\/strong> \u03a4\u03bf tempeh \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b1\u03c1\u03b9\u03bd\u03b1\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03ae \u03c4\u03b7\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf tempeh \u03c6\u03c4\u03b9\u03b1\u03b3\u03bc\u03ad\u03bd\u03bf \u03b1\u03c0\u03cc \u03bb\u03bf\u03cd\u03c0\u03b9\u03bd\u03bf, \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b1 \u03c6\u03b1\u03c3\u03cc\u03bb\u03b9\u03b1 \u03ae \u03ac\u03bb\u03bb\u03b1 \u03cc\u03c3\u03c0\u03c1\u03b9\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ad\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03cc tempeh \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2. \u039c\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03c9\u03bd \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ce\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039f \u03b5\u03c5\u03ba\u03bf\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03cc\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf tempeh \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03c6\u03ac\u03c4\u03b5 \u03bc\u03b5 \u03c8\u03c9\u03bc\u03af.<\/li>\n\n\n\n<li>\u0388\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03bc\u03b1\u03c1\u03b9\u03bd\u03b1\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03cc, \u03c8\u03b7\u03c4\u03cc \u03c3\u03c4\u03bf \u03c6\u03bf\u03cd\u03c1\u03bd\u03bf, \u03c3\u03c4\u03bf \u03c4\u03b7\u03b3\u03ac\u03bd\u03b9 \u03ae \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf veggie burger \u03ae \u03ad\u03bd\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc buddha bowl.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg\" alt=\"\u03a4\u03bf tempeh \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" class=\"wp-image-297161\" style=\"width:843px;height:562px\" title=\"\u03a4\u03bf tempeh \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-seitan\"><span class=\"ez-toc-section\" id=\"3_Seitan\"><\/span>3. Seitan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf seitan \u03ba\u03b1\u03c4\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u0391\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u039a\u03af\u03bd\u03b1. \u03a0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03b5\u03ba\u03b1\u03c4\u03bf\u03bd\u03c4\u03ac\u03b4\u03b5\u03c2 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03b2\u03bf\u03c5\u03b4\u03b9\u03c3\u03c4\u03ad\u03c2 \u03bc\u03bf\u03bd\u03b1\u03c7\u03bf\u03af, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03b9, \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03bd\u03b1\u03bd seitan \u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c2. \u039a\u03ac\u03c0\u03bf\u03c5 \u03b5\u03b4\u03ce \u03cc\u03bc\u03c9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03bf\u03bc\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c4\u03bf\u03c5 seitan \u03bc\u03b5 \u03c4\u03bf tofu \u03ba\u03b1\u03b9 \u03c4\u03bf tempeh. <strong>\u03a4\u03bf seitan \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03b9\u03c4\u03b1\u03c1\u03b9\u03bf\u03cd.<\/strong> \u03a6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03bd\u03b1\u03bc\u03b9\u03b3\u03bd\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03bb\u03b5\u03cd\u03c1\u03b9 \u03bc\u03b5 \u03bd\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c6\u03ae\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf \u03bd\u03b1 \u03c6\u03bf\u03c5\u03c3\u03ba\u03ce\u03c3\u03b5\u03b9. \u0397 \u03b6\u03cd\u03bc\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b2\u03c5\u03b8\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03bd\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 \u03be\u03b5\u03c0\u03bb\u03ad\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03c0\u03bf\u03b3\u03b3\u03ce\u03b4\u03b7\u03c2 \u03bc\u03ac\u03b6\u03b1. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c0\u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03c4\u03bf \u03b1\u03bb\u03b5\u03cd\u03c1\u03b9 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 &#8211; \u03b3\u03bb\u03bf\u03c5\u03c4\u03ad\u03bd\u03b7. \u0391\u03bd \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7, \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c0\u03bf\u03bb\u03cd \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03bc\u03bf\u03bd\u03ae. \u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b2\u03bf\u03bb\u03b5\u03cd\u03b5\u03b9, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03b3\u03bf\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf seitan \u03ae \u03bd\u03b1 \u03c4\u03bf \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03ad\u03bd\u03b1 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bio-seitan-stigmiaio-amylon.html\" class=\"ek-link\">\u03c3\u03c4\u03b9\u03b3\u03bc\u03b9\u03b1\u03af\u03bf \u03bc\u03b5\u03af\u03b3\u03bc\u03b1<\/a><\/span>. \u0391\u03c5\u03c4\u03cc \u03b1\u03bd\u03b1\u03bc\u03b9\u03b3\u03bd\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bc\u03b5 \u03bd\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03b1\u03c7\u03b1\u03c1\u03b9\u03ba\u03ac, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf seitan \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c4\u03c1\u03b1\u03c0\u03ad\u03b6\u03b9 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac. <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<h3 class=\"wp-block-heading\" id=\"\u03c0\u03bf\u03b9\u03b5\u03c2-\u03b5\u03af\u03bd\u03b1\u03b9-\u03bf\u03b9-\u03bc\u03ad\u03c3\u03b5\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2-\u03b1\u03be\u03af\u03b5\u03c2-\u03c0\u03bf\u03c5-\u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9-\u03c3\u03b5-100g-seitan\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03ad\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 100g seitan;<\/h3>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03b5\u03af\u03c0\u03b1\u03bc\u03b5, \u03c4\u03bf seitan \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03b9\u03c4\u03b1\u03c1\u03b9\u03bf\u03cd &#8211; \u03b3\u03bb\u03bf\u03c5\u03c4\u03ad\u03bd\u03b7. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b4\u03b5\u03bd \u03b5\u03bd\u03b4\u03b5\u03af\u03ba\u03bd\u03c5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c0\u03ac\u03c3\u03c7\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03ba\u03bf\u03b9\u03bb\u03b9\u03bf\u03ba\u03ac\u03ba\u03b7 \u03ba\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/einai-i-diaita-xoris-glouteni-apotelesmatiki\/\" class=\"ek-link\">\u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ad\u03bd\u03b7<\/a><\/span>. \u039f\u03b9 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03bf\u03b9 \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03bf\u03c5\u03bd \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf. \u039a\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03ae \u03c4\u03bf\u03c5, \u03b4\u03b5\u03bd \u03bc\u03b1\u03c2 \u03b5\u03bd\u03c4\u03c5\u03c0\u03c9\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u03ae \u03bc\u03b5\u03c4\u03ac\u03bb\u03bb\u03c9\u03bd, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf <strong>\u03bc\u03b1\u03c2 \u03b5\u03ba\u03c0\u03bb\u03ae\u03c3\u03c3\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c5\u03c8\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<\/strong> \u038c\u03c4\u03b1\u03bd \u03c1\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ae \u03bc\u03b1\u03c4\u03b9\u03ac \u03c3\u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 seitan, \u03b4\u03b9\u03b1\u03c0\u03b9\u03c3\u03c4\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03bf\u03c5 \u03bb\u03b5\u03af\u03c0\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03bb\u03c5\u03c3\u03af\u03bd\u03b7, \u03bc\u03b5\u03b8\u03b5\u03b9\u03bf\u03bd\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03bf\u03bd\u03af\u03bd\u03b7. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03b8\u03bf\u03cd\u03bd \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd (tofu, tempeh) \u03ba\u03b1\u03b9 \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac (\u03c1\u03cd\u03b6\u03b9, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bio-kinoa-vanavita.html\" class=\"ek-link\">\u03ba\u03b9\u03bd\u03cc\u03b1<\/a><\/span>) \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae. \u0391\u03bd \u03c4\u03bf seitan \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03c5\u03c4\u03b5\u03af \u03bc\u03b5 \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac \u03ba\u03b1\u03b9 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2, \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7\u03c2, \u03c4\u03bf seitan \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03ba\u03b1\u03b9 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03bc\u03b5 \u03c4\u03b7\u03bd <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/proklisi-30-imeron-gia-apolia-varus\/\" class=\"ek-link\">\u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a><\/span>. <span style=\"color: #ff6600\">[14-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a4\u03b1 100g seitan \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 107 kcal, 17,9g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 9,5g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 0,8g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n\n\n\n<li><strong>\u03a4\u03b1 100g <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bio-seitan-vanavita.html\" class=\"ek-link\">BIO seitan<\/a><\/span> \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 74 kcal, 13,1g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 5,2g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 0,4g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n<\/ul>\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\" id=\"\u03c4\u03b9-\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5-\u03bd\u03b1-\u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5-\u03bc\u03b5-seitan\">\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 seitan;<\/h3>\n\n\n\n<p>\u0395\u03af\u03c4\u03b5 \u03c4\u03bf \u03b1\u03b3\u03bf\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0&#8217; \u03ad\u03be\u03c9 \u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03c4\u03bf seitan \u03b8\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2. <strong>\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03b1\u03c3\u03c6\u03ac\u03bb\u03b5\u03b9\u03b1 \u03bf\u03c0\u03bf\u03c5\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c0\u03b7\u03b3\u03ae \u03b6\u03c9\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0395\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03bc\u03b1\u03c1\u03b9\u03bd\u03b1\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf, \u03ba\u03bf\u03bc\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 noodles \u03ba\u03b1\u03b9 \u03c4\u03b7\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03b5 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c0\u03c1\u03b9\u03b6\u03cc\u03bb\u03b5\u03c2 seitan, \u03c3\u03bf\u03c5\u03b2\u03bb\u03ac\u03ba\u03b9\u03b1 \u03ae pulled \u00abmeat\u00bb.<\/li>\n\n\n\n<li>\u0388\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b7 \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03ae \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c8\u03b7\u03c4\u03cc \u03c3\u03c4\u03bf \u03c6\u03bf\u03cd\u03c1\u03bd\u03bf \u03ae \u03c3\u03c4\u03b7 \u03c3\u03c7\u03ac\u03c1\u03b1.<\/li>\n\n\n\n<li>\u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03c5\u03bb\u03b9\u03ba\u03cc \u03c3\u03b5 \u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2, burger \u03ae \u03c4\u03bf\u03c1\u03c4\u03af\u03b3\u03b9\u03b5\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg\" alt=\"\u03a4\u03bf seitan \u03c9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" class=\"wp-image-297175\" style=\"width:843px;height:563px\" title=\"\u03a4\u03bf seitan \u03c9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-jackfruit\"><span class=\"ez-toc-section\" id=\"4_Jackfruit\"><\/span>4. Jackfruit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf<span style=\"color: #ff6600\"> Jackfruit<\/span> \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c4\u03c1\u03bf\u03c0\u03b9\u03ba\u03cc \u03c6\u03c1\u03bf\u03cd\u03c4\u03bf \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b1\u03b3\u03c9\u03b3\u03ae \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u0399\u03bd\u03b4\u03af\u03b1. \u0391\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b3\u03bd\u03c9\u03c1\u03af\u03c3\u03b5\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c4\u03bf jackfruit, \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03c0\u03bf\u03c5 \u03c4\u03bf \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b1\u03bc\u03b5 \u03c3\u03c4\u03b7 \u03bb\u03af\u03c3\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2. \u0388\u03c7\u03b5\u03b9 \u03ba\u03b5\u03c1\u03b4\u03af\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03bb\u03cc\u03b3\u03c9 \u03c4\u03c9\u03bd \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03ce\u03bd \u03b9\u03b4\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c4\u03bf\u03c5. <strong>\u0388\u03c7\u03b5\u03b9 \u03bf\u03c5\u03b4\u03ad\u03c4\u03b5\u03c1\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03ae \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03be\u03b5\u03c6\u03bb\u03bf\u03cd\u03b4\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c4\u03b5\u03bc\u03b1\u03c7\u03b9\u03c3\u03bc\u03cc, \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b9\u03bf \u03b5\u03bb\u03ba\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03b1\u03bb\u03bb\u03ac \u03c6\u03bf\u03b2\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bb\u03b5\u03af\u03c8\u03b5\u03b9 \u03b7 \u03b9\u03bd\u03ce\u03b4\u03b7\u03c2 \u03c5\u03c6\u03ae \u03c4\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=\"wp-block-heading\" id=\"\u03c0\u03bf\u03b9\u03b5\u03c2-\u03b5\u03af\u03bd\u03b1\u03b9-\u03bf\u03b9-\u03bc\u03ad\u03c3\u03b5\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2-\u03b1\u03be\u03af\u03b5\u03c2-\u03c0\u03bf\u03c5-\u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9-\u03c3\u03b5-100g-jackfruit\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03ad\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 100g jackfruit;<\/h3>\n\n\n\n<p>\u0395\u03bd\u03ce \u03c4\u03bf Jackfruit \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7, \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b9\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2. \u03a4\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b8\u03b5\u03c9\u03c1\u03b7\u03b8\u03bf\u03cd\u03bd \u03c0\u03b7\u03b3\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. \u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, <strong>\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u0391 \u03ba\u03b1\u03b9 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bitamini-c-1000-mg-20-tabs-gymbeam.html\" class=\"ek-link\">C<\/a><\/span>, \u03ba\u03ac\u03bb\u03b9\u03bf, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bita-karotenio-gymbeam.html\" class=\"ek-link\">\u03b2\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03af\u03bd\u03b7<\/a><\/span>, <a href=\"https:\/\/gymbeam.gr\/louteini-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03bb\u03bf\u03c5\u03c4\u03b5\u0390\u03bd\u03b7<\/span> <\/a>\u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac.<\/strong><\/p>\n\n\n\n<p>\u0388\u03c4\u03c3\u03b9, \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b2\u03ac\u03bb\u03bf\u03c5\u03bc\u03b5 jackfruit \u03c3\u03c4\u03b9\u03c2 \u03c4\u03bf\u03c1\u03c4\u03af\u03b3\u03b9\u03b5\u03c2 \u03bc\u03b1\u03c2 \u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c2, \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd \u03bc\u03b1\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b4\u03b5\u03c7\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03bc\u03b1\u03c2 \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03b5\u03af\u03c7\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 <a href=\"https:\/\/gymbeam.gr\/louteini-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03c0\u03b5\u03b9\u03bd\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5<\/span> <\/a>\u03be\u03b1\u03bd\u03ac \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1. \u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03bb\u03cd\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c6\u03ad\u03c4\u03b5\u03c2 tempeh, tofu, seitan \u03ae \u03cc\u03c3\u03c0\u03c1\u03b9\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03c4\u03bf\u03c1\u03c4\u03af\u03b3\u03b9\u03b5\u03c2 \u03bc\u03b1\u03c2. \u0397 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b1 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a4\u03b1 100g jackfruit \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 95 kcal, 1,7g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 23,2g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 0,6g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b5\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/20-trofes-gia-proteini\/\" class=\"ek-link\">\u0395\u03af\u03ba\u03bf\u03c3\u03b9 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2.<\/a><\/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=\"wp-block-heading\" id=\"\u03c4\u03b9-\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5-\u03bd\u03b1-\u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5-\u03bc\u03b5-jackfruit\">\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 jackfruit;<\/h3>\n\n\n\n<p>\u03a4\u03bf Jackfruit \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c6\u03c1\u03bf\u03cd\u03c4\u03bf \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03c3\u03c4\u03b7\u03bd \u0395\u03c5\u03c1\u03ce\u03c0\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03be\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03bd \u03c0\u03c9\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5. \u03a3\u03c4\u03b1 \u03bc\u03b1\u03b3\u03b1\u03b6\u03b9\u03ac \u03cc\u03bc\u03c9\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03b2\u03c1\u03bf\u03cd\u03bc\u03b5 \u03ae\u03b4\u03b7 \u03be\u03b5\u03c6\u03bb\u03bf\u03c5\u03b4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03b9 \u03ba\u03bf\u03bc\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 \u03c6\u03ad\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03bf\u03bd\u03c3\u03ad\u03c1\u03b2\u03b5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03bf jackfruit \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c5\u03bb\u03bb\u03b5\u03c7\u03b8\u03b5\u03af \u03c3\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03b2\u03bb\u03b7\u03b8\u03b5\u03af \u03c3\u03b5 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03bc\u03b5 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03b5 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2.<\/li>\n\n\n\n<li>\u03a4\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03ae\u03c0\u03b9\u03b1 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bc\u03b5 \u03bc\u03b1\u03c1\u03b9\u03bd\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03b1\u03c7\u03b1\u03c1\u03b9\u03ba\u03ac.<\/li>\n\n\n\n<li>\u039c\u03b5\u03c4\u03ac \u03c4\u03bf \u03ba\u03b1\u03c1\u03cd\u03ba\u03b5\u03c5\u03bc\u03b1 \u03c8\u03ae\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c4\u03b7\u03b3\u03ac\u03bd\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2, burgers, \u03c4\u03bf\u03c1\u03c4\u03af\u03b3\u03b9\u03b5\u03c2, tacos \u03ae \u03c3\u03bf\u03cd\u03c0\u03b5\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg\" alt=\"\u03a4\u03bf jackfruit \u03c9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" class=\"wp-image-297192\" style=\"width:843px;height:562px\" title=\"\u03a4\u03bf jackfruit \u03c9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"5-\u03ba\u03c1\u03ad\u03b1\u03c2-\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2-\u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b7-\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7-\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2\"><span class=\"ez-toc-section\" id=\"5_%CE%9A%CF%81%CE%AD%CE%B1%CF%82_%CF%83%CF%8C%CE%B3%CE%B9%CE%B1%CF%82_%CE%B1%CF%80%CE%BF%CE%BE%CE%B7%CF%81%CE%B1%CE%BC%CE%AD%CE%BD%CE%B7_%CF%80%CF%81%CF%89%CF%84%CE%B5%CE%90%CE%BD%CE%B7_%CF%83%CF%8C%CE%B3%CE%B9%CE%B1%CF%82\"><\/span>5. \u039a\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 (\u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae \u03bf\u03bd\u03bf\u03bc\u03b1\u03c3\u03af\u03b1 &#8211; \u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c5\u03c6\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2. <strong>\u03a6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03c0\u03bf\u03bb\u03b9\u03c0\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf \u03b1\u03bb\u03b5\u03cd\u03c1\u03b9 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd.<\/strong> \u0395\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c7\u03c5\u03bb\u03bf\u03c0\u03af\u03c4\u03b5\u03c2, \u03ba\u03cd\u03b2\u03bf\u03c5\u03c2 \u03ae \u03c6\u03ad\u03c4\u03b5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b1\u03c6\u03b1\u03b9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03b5\u03ba \u03c4\u03bf\u03cd\u03c4\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b6\u03c9\u03ae\u03c2. \u03a4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03ae\u03c4\u03b1\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03b5\u03bc\u03ac\u03c2 \u03b7 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b1\u03bc\u03b5 \u03c0\u03bf\u03c4\u03ad. \u0397 Archer Daniels Midland, \u03bc\u03b9\u03b1 \u03b1\u03bc\u03b5\u03c1\u03b9\u03ba\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03c4\u03b1\u03b9\u03c1\u03b5\u03af\u03b1 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd, \u03be\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03bf\u03c5\u03bb\u03ac\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 1960. \u0391\u03c0\u03cc \u03c4\u03b9\u03c2 \u0397\u03a0\u0391, \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03ad\u03c6\u03c4\u03b1\u03c3\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u0395\u03c5\u03c1\u03ce\u03c0\u03b7, \u03cc\u03c0\u03bf\u03c5 \u03bf\u03b9 vegans \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03b9 \u03c4\u03bf \u03bb\u03ac\u03c4\u03c1\u03b5\u03c8\u03b1\u03bd \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1. <span style=\"color: #ff6600\">[18]<\/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\" id=\"\u03c0\u03bf\u03b9\u03b5\u03c2-\u03b5\u03af\u03bd\u03b1\u03b9-\u03bf\u03b9-\u03bc\u03ad\u03c3\u03b5\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2-\u03b1\u03be\u03af\u03b5\u03c2-\u03c0\u03bf\u03c5-\u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9-\u03c3\u03b5-100g-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2-\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03ad\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 100g \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2;<\/h3>\n\n\n\n<p>\u039b\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5 \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c4\u03bf\u03c2 \u03cc\u03c4\u03b9 \u03c6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03bb\u03b5\u03cd\u03c1\u03b9 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2, \u03b1\u03c0\u03cc \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c6\u03b1\u03b9\u03c1\u03b5\u03b8\u03b5\u03af \u03c4\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd, \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03bf \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf, \u03c6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf, \u03ba\u03ac\u03bb\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf.<span style=\"color: #ff6600\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a4\u03b1 100g \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 327 kcal, 51,4g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, 33,9g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 1,2g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/li>\n<\/ul>\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\" id=\"\u03c4\u03b9-\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5-\u03bd\u03b1-\u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5-\u03bc\u03b5-\u03ba\u03c1\u03ad\u03b1\u03c2-\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2\">\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2;<\/h3>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b7\u03c2 \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 20 &#8211; 30 g \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03be\u03b7\u03c1\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b1\u03bd\u03ac \u03bc\u03b5\u03c1\u03af\u03b4\u03b1. \u038c\u03c4\u03b1\u03bd \u03c8\u03b7\u03b8\u03b5\u03af \u03c3\u03b5 \u03c6\u03ad\u03c4\u03b5\u03c2 \u03ae \u03c7\u03c5\u03bb\u03bf\u03c0\u03af\u03c4\u03b5\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 (\u03c3\u03b5 \u03bd\u03b5\u03c1\u03cc \u03ae \u03b6\u03c9\u03bc\u03cc), \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03cc\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9<strong> \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7.<\/strong> \u0394\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03ba\u03b1\u03c1\u03c5\u03ba\u03b5\u03c5\u03c4\u03b5\u03af \u03c3\u03c9\u03c3\u03c4\u03ac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c8\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03ae \u03bc\u03b1\u03bd\u03b9\u03c4\u03ac\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5 \u03c3\u03b1\u03bb\u03ac\u03c4\u03b5\u03c2 \u03ae \u03c3\u03bf\u03cd\u03c0\u03b5\u03c2.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 goulash \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03b1\u03c0\u03cc \u03c7\u03c5\u03bb\u03bf\u03c0\u03af\u03c4\u03b5\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2.<\/li>\n\n\n\n<li>\u0391\u03c0\u03cc \u03ba\u03cc\u03ba\u03ba\u03bf\u03c5\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03bc\u03c0\u03b1\u03bb\u03af\u03c4\u03c3\u03b5\u03c2 \u03ae vegan \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1 \u039c\u03c0\u03bf\u03bb\u03bf\u03bd\u03ad\u03b6.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg\" alt=\"\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2;\" class=\"wp-image-297210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"6-\u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ac-burger-\u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1-\u03ae-\u03b6\u03b1\u03bc\u03c0\u03cc\u03bd\"><span class=\"ez-toc-section\" id=\"6_%CE%A7%CE%BF%CF%81%CF%84%CE%BF%CF%86%CE%B1%CE%B3%CE%B9%CE%BA%CE%AC_burger_%CE%BB%CE%BF%CF%85%CE%BA%CE%AC%CE%BD%CE%B9%CE%BA%CE%B1_%CE%AE_%CE%B6%CE%B1%CE%BC%CF%80%CF%8C%CE%BD\"><\/span>6. \u03a7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ac burger, \u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1 \u03ae \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039b\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7\u03c2 \u03b6\u03ae\u03c4\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2, \u03bf\u03b9 \u03b5\u03c4\u03b1\u03b9\u03c1\u03b5\u03af\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b1\u03b3\u03c9\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae burger, \u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd. <strong>\u03a3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b5\u03b3\u03b3\u03af\u03c3\u03bf\u03c5\u03bd \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03b7\u03bd \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7, \u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2.<\/strong> \u039f\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03c4\u03af\u03bc\u03b7\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03c9\u03bd \u03b1\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd, \u03c7\u03c1\u03c9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03c9\u03bd \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd. \u0397 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b8\u03b5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b6\u03bf\u03c5\u03bc\u03b5\u03c1\u03ae\u03c2 \u03bc\u03c0\u03c1\u03b9\u03b6\u03cc\u03bb\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03bb\u03ae \u03b3\u03b5\u03cd\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03bb\u03cc.<\/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\" id=\"\u03c0\u03bf\u03b9\u03b5\u03c2-\u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2-\u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2-\u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd-\u03b3\u03b9\u03b1-\u03c4\u03bf-\u03ba\u03c1\u03ad\u03b1\u03c2-\u03ba\u03b1\u03b9-\u03c4\u03bf-\u03c8\u03ac\u03c1\u03b9\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c8\u03ac\u03c1\u03b9;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>burgers<\/li>\n\n\n\n<li>\u03bb\u03c9\u03c1\u03af\u03b4\u03b5\u03c2 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf\u03c5<\/li>\n\n\n\n<li>\u03ba\u03b9\u03bc\u03ac\u03c2<\/li>\n\n\n\n<li>\u03c8\u03b7\u03c4\u03ae \u03c0\u03ac\u03c0\u03b9\u03b1 \u03ae \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf<\/li>\n\n\n\n<li>\u03b1\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2<\/li>\n\n\n\n<li>\u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1, \u03bc\u03c0\u03ad\u03b9\u03ba\u03bf\u03bd, \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd, chorizo<\/li>\n\n\n\n<li>\u03c0\u03b1\u03c4\u03ad<\/li>\n\n\n\n<li>\u03c4\u03cc\u03bd\u03bf\u03c2 \u03ba\u03bf\u03bd\u03c3\u03ad\u03c1\u03b2\u03b1<\/li>\n\n\n\n<li>\u03bc\u03c0\u03c1\u03b9\u03b6\u03cc\u03bb\u03b5\u03c2 \u03c8\u03b1\u03c1\u03b9\u03ce\u03bd<\/li>\n\n\n\n<li>\u03ba\u03b1\u03c0\u03bd\u03b9\u03c3\u03c4\u03cc\u03c2 \u03c3\u03bf\u03bb\u03bf\u03bc\u03cc\u03c2<\/li>\n\n\n\n<li>\u03b3\u03b1\u03c1\u03af\u03b4\u03b5\u03c2<\/li>\n<\/ul>\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\" id=\"\u03c0\u03bf\u03b9\u03b1-\u03b5\u03af\u03bd\u03b1\u03b9-\u03b7-\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7-\u03c4\u03c9\u03bd-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd-\u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2-\u03c8\u03b1\u03c1\u03b9\u03ce\u03bd-\u03ba\u03b1\u03b9-\u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03c9\u03bd\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2, \u03c8\u03b1\u03c1\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03c9\u03bd;<\/h3>\n\n\n\n<p>\u0397 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2, \u03bc\u03c0\u03b9\u03b6\u03b5\u03bb\u03b9\u03bf\u03cd \u03ae \u03ac\u03bb\u03bb\u03c9\u03bd \u03bf\u03c3\u03c0\u03c1\u03af\u03c9\u03bd, \u03b3\u03bb\u03bf\u03c5\u03c4\u03ad\u03bd\u03b7 \u03c3\u03af\u03c4\u03bf\u03c5, \u03ac\u03bc\u03c5\u03bb\u03bf \u03ba\u03b1\u03bb\u03b1\u03bc\u03c0\u03bf\u03ba\u03b9\u03bf\u03cd, \u03bb\u03ac\u03b4\u03b9 \u03ba\u03b1\u03c1\u03cd\u03b4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03cc\u03bc\u03bc\u03b9 \u03b3\u03ba\u03bf\u03c5\u03ac\u03c1, \u03bc\u03b1\u03bb\u03c4\u03bf\u03b4\u03b5\u03be\u03c4\u03c1\u03af\u03bd\u03b7, \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03b5\u03ba\u03c7\u03c5\u03bb\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03bc\u03c0\u03b1\u03c7\u03b1\u03c1\u03b9\u03ba\u03ac, \u03b1\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1. \u0397 \u03bb\u03af\u03c3\u03c4\u03b1 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03b9\u03c3\u03c4\u03bf\u03c1\u03af\u03b1. <strong>\u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2.<\/strong> \u03a3\u03b5 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, \u03ad\u03bb\u03b1\u03b9\u03b1, \u03bd\u03b5\u03c1\u03cc, \u03c7\u03c1\u03c9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03c5\u03ba\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1. \u03a4\u03bf\u03c5\u03c2 \u03bb\u03b5\u03af\u03c0\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03cc\u03c4\u03b1\u03bd \u03c4\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03bb\u03cc \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03bd\u03b1 \u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03c0\u03b7\u03b3\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039a\u03ac\u03b8\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b8\u03bf\u03cd\u03bd \u03bf\u03b9 \u03bc\u03ad\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03b1\u03bd\u03ac 100g.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03ba\u03ac\u03bb\u03bb\u03b9\u03c3\u03c4\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-vegan-burger\/\" class=\"ek-link\">\u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03cc burger<\/a><\/span> \u03bc\u03cc\u03bd\u03bf\u03b9 \u03bc\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03cc\u03c3\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1. \u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/zymarika\/lentils\" class=\"ek-link\">\u03c6\u03b1\u03ba\u03ad\u03c2<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bio-rebithia-etoima-gia-katanalosi-vanavita.html\" class=\"ek-link\">\u03c1\u03b5\u03b2\u03af\u03b8\u03b9\u03b1<\/a><\/span>, \u03c6\u03b1\u03c3\u03cc\u03bb\u03b9\u03b1 \u03ae \u03bc\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c4\u03bf\u03c5 burger, \u03cc\u03c0\u03c9\u03c2 \u03c8\u03b7\u03c4\u03cc tempeh \u03ae seitan.<\/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\u03b1\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\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\"><a href=\"https:\/\/gymbeam.gr\/blog\/oi-kaliteres-piges-fitikon-proteinon\/\" class=\"ek-link\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2;<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg\" alt=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ce\u03bd burger;\" class=\"wp-image-297229\" style=\"width:843px;height:562px\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ce\u03bd burger;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"\u03c0\u03bf\u03b9\u03b1-\u03b5\u03af\u03bd\u03b1\u03b9-\u03c4\u03b1-\u03c5\u03c0\u03ad\u03c1-\u03ba\u03b1\u03b9-\u03c4\u03b1-\u03ba\u03b1\u03c4\u03ac-\u03c4\u03c9\u03bd-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd-\u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CF%85%CF%80%CE%AD%CF%81_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CE%B1%CF%84%CE%AC_%CF%84%CF%89%CE%BD_%CF%86%CF%85%CF%84%CE%B9%CE%BA%CF%8E%CE%BD_%CF%85%CF%80%CE%BF%CE%BA%CE%B1%CF%84%CE%AC%CF%83%CF%84%CE%B1%CF%84%CF%89%CE%BD_%CE%BA%CF%81%CE%AD%CE%B1%CF%84%CE%BF%CF%82\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c5\u03c0\u03ad\u03c1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf tofu, \u03c4\u03bf tempeh, \u03c4\u03bf seitan \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2, \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03c4\u03c1\u03ce\u03bc\u03b5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03bc\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b5\u03b9\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2.<\/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\" id=\"\u03c4\u03b1-\u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1-\u03c4\u03c9\u03bd-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd-\u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\">\u03a4\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039f\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1:<\/strong> \u039f\u03b9 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac<strong> \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03cc\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong> \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2. \u0391\u03c5\u03c4\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c5\u03c8\u03b7\u03bb\u03bf\u03cd \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03bf\u03b9 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ae\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03bc\u03b1\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c0\u03b9\u03bf \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac. \u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2, \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2, \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae\u03c2 \u03bd\u03cc\u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>\u03a0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd:<\/strong> \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd, \u03b7 \u03ba\u03b1\u03bb\u03bb\u03b9\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1, \u03b7 \u03c3\u03c5\u03b3\u03ba\u03bf\u03bc\u03b9\u03b4\u03ae \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b2\u03b1\u03bb\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c5\u03b3\u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03c9\u03bd. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03c4\u03b1 \u03b2\u03bf\u03bf\u03b5\u03b9\u03b4\u03ae \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03bb\u03b5\u03b9\u03bf\u03c8\u03b7\u03c6\u03af\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03b1\u03c1\u03b1\u03b2\u03bf\u03c3\u03af\u03c4\u03bf\u03c5 \u03ae \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03b2\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 <span style=\"color: #ff6600\"><a href=\"https:\/\/www.pcrm.org\/news\/blog\/beans-versus-beef-try-climate-change-food-calculator\" class=\"ek-link\">\u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2<\/a><\/span>, \u03b7 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 75g \u03b2\u03cc\u03b5\u03b9\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03ad\u03c4\u03bf\u03c2 \u03b9\u03c3\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03bf\u03cd\u03bd \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b1\u03b5\u03c1\u03af\u03c9\u03bd \u03c4\u03bf\u03c5 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03b7\u03c0\u03af\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b1\u03c5\u03c4\u03bf\u03ba\u03af\u03bd\u03b7\u03c4\u03bf \u03cc\u03c4\u03b1\u03bd \u03c4\u03b1\u03be\u03b9\u03b4\u03b5\u03cd\u03b5\u03b9 11.000 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, 150g \u03c6\u03b1\u03c3\u03bf\u03bb\u03b9\u03ce\u03bd \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1 \u03b1\u03bd\u03ac \u03ad\u03c4\u03bf\u03c2, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc, \u03b9\u03c3\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03bf\u03cd\u03bd \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b1\u03b5\u03c1\u03af\u03c9\u03bd \u03c4\u03bf\u03c5 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03b7\u03c0\u03af\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03b1\u03c5\u03c4\u03bf\u03ba\u03af\u03bd\u03b7\u03c4\u03bf \u03b3\u03b9\u03b1 \u03bc\u03cc\u03bb\u03b9\u03c2 150 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1. \u03a4\u03b1 \u03b1\u03ad\u03c1\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03b7\u03c0\u03af\u03bf\u03c5 \u03b1\u03bd\u03ae\u03ba\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03c5\u03c0\u03bf\u03b2\u03b1\u03b8\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03ac\u03c7\u03c5\u03bd\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bb\u03b1\u03bd\u03ae\u03c4\u03b7. <span style=\"color: #ff6600\">[23-24]<\/span><\/li>\n\n\n\n<li><strong>\u039c\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03b2\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03bc\u03cc\u03bb\u03c5\u03bd\u03c3\u03b7\u03c2:<\/strong> \u03a4\u03bf tofu, \u03c4\u03bf tempeh \u03ae \u03c4\u03bf seitan \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03be\u03b5\u03c4\u03cd\u03bb\u03b9\u03b3\u03bc\u03ac \u03c4\u03bf\u03c5\u03c2. \u0394\u03b5\u03bd \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c9\u03bc\u03cc \u03ba\u03c1\u03ad\u03b1\u03c2. \u039f\u03b9 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b1 \u03c6\u03c5\u03c4\u03ac, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd \u03ba\u03b1\u03c4\u03ac \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b2\u03bb\u03b7\u03b8\u03bf\u03cd\u03bd \u03b1\u03c0\u03cc \u03b2\u03b1\u03ba\u03c4\u03ae\u03c1\u03b9\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf E. coli \u03ae \u03c4\u03bf \u03ba\u03b1\u03bc\u03c0\u03c5\u03bb\u03bf\u03b2\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b4\u03b9\u03bf, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03c8\u03b7\u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><strong>\u03a0\u03b9\u03bf \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae:<\/strong> \u03a4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae \u03c0\u03b7\u03b3\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7 \u03b6\u03c9\u03ae \u03c4\u03bf\u03c5\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5. \u03a4\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bd\u03b5\u03cd\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03af\u03b1. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b5\u03c5\u03c1\u03cd\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03bb\u03af\u03c3\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b1 \u03bc\u03b1\u03c2 \u03c0\u03b9\u03ac\u03c4\u03b1.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg\" alt=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1;\" class=\"wp-image-297243\" style=\"width:843px;height:562px\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"\u03c4\u03b1-\u03bc\u03b5\u03b9\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1-\u03c4\u03c9\u03bd-\u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd-\u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\">\u03a4\u03b1 \u03bc\u03b5\u03b9\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03c9\u03bd \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c6\u03c4\u03c9\u03c7\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7:<\/strong> \u039f\u03b9 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0394\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b1\u03bd\u03ac 100g \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b3\u03ac\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac. \u03a9\u03c2 \u03b5\u03ba \u03c4\u03bf\u03cd\u03c4\u03bf\u03c5, \u03bf\u03b9 vegan \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. \u0397 \u03c7\u03c1\u03ae\u03c3\u03b7 <a href=\"https:\/\/gymbeam.gr\/vegan-proteines\" class=\"ek-link\">\u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af<\/a> \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03bb\u03ae\u03c8\u03b7 <a href=\"https:\/\/gymbeam.gr\/probiotika-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03c0\u03c1\u03bf\u03b2\u03b9\u03bf\u03c4\u03b9\u03ba\u03ce\u03bd<\/span> <\/a>\u03c0\u03bf\u03c5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03ad\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd <a href=\"https:\/\/gymbeam.gr\/bio-vegan-proteini-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd<\/span> <\/a>\u03b3\u03b9\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7.&nbsp; &nbsp;<span style=\"color: #ff6600\">[25-26]<\/span><\/li>\n\n\n\n<li><strong>\u03a7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/bitamini-b12-kobalamini-gymbeam.html\" class=\"ek-link\">\u039212<\/a><\/span>, <a href=\"https:\/\/gymbeam.gr\/kitriko-asbestio-120-caps-now-foods.html\" class=\"ek-link\"><span style=\"color: #ff6600\">\u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/span> <\/a>\u03ba\u03b1\u03b9 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/sidiros-gymbeam.html\" class=\"ek-link\">\u03c3\u03af\u03b4\u03b7\u03c1\u03bf<\/a><\/span>:<\/strong> \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c3\u03c5\u03c7\u03bd\u03ac \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c0\u03bf\u03c5 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2. \u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03c1\u03bf\u03c3\u03c4\u03af\u03b8\u03b5\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c6\u03b1\u03bd\u03bf\u03cd\u03bd \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2, \u03c4\u03b1 \u03b1\u03c5\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c0\u03bf\u03c8\u03b7. <span style=\"color: #ff6600\">[28-29]<\/span><\/li>\n\n\n\n<li><strong>\u03a5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03ac\u03c4\u03b9:<\/strong> \u03a3\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03c3\u03c4\u03af\u03b8\u03b5\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c7\u03c1\u03c9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd, \u03b1\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd, \u03b1\u03bb\u03b1\u03c4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03bf\u03b8\u03b5\u03af \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7. \u038c\u03c4\u03b1\u03bd \u03b1\u03b3\u03bf\u03c1\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c6\u03c1\u03ad\u03c3\u03ba\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2, \u03c4\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2, \u03c4\u03bf \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03c3\u03b1\u03bc\u03b5. \u038c\u03bc\u03c9\u03c2, \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1, \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c7\u03bf\u03c1\u03c4\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u0391\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c0\u03bf\u03c8\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03cc\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 tofu \u03ae tempeh \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03cc\u03bd\u03bf \u03b4\u03cd\u03bf \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2. <span style=\"color: #ff6600\">[28-29]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg\" alt=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b5\u03b9\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1;\" class=\"wp-image-297257\" style=\"width:843px;height:561px\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b5\u03b9\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u0394\u03b5\u03bd \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2 \u03b1\u03bd \u03c6\u03ac\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 tofu \u03ae \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03b3\u03b9\u03b1 \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc \u03b3\u03b5\u03cd\u03bc\u03b1. \u0395\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf. <strong>\u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03ba\u03b5\u03c6\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b9 \u03ac\u03bb\u03bb\u03bf \u03c6\u03ac\u03b3\u03b1\u03bc\u03b5 \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b5\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03bc\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03bc\u03b1\u03c2.<\/strong> \u0395\u03bd\u03ce \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03bc\u03b9\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03b6\u03c9\u03b9\u03ba\u03ae, \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf. \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd, \u03b1\u03bb\u03b1\u03c4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c4\u03b9\u03ba\u03ad\u03c4\u03b5\u03c2, \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/frouta-thermides-vitamines-metalla\/\" class=\"ek-link\">\u03c6\u03c1\u03bf\u03cd\u03c4\u03b1<\/a><\/span>, <a href=\"https:\/\/gymbeam.gr\/blog\/tag\/\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac\/\" class=\"ek-link\">\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac <\/a>\u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/ipsilis-poiotitas-proiteini-poia-pigi-proteini-einai-kaliteris-poiotitas\/\" class=\"ek-link\">\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a><\/span>, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2.<\/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 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.gr\/blog\/ti-einai-igiini-diatrofi\/\" class=\"ek-link\">\u03a4\u03b9 \u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac;<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u03b8\u03b1-\u03ba\u03b1\u03bb\u03bb\u03b9\u03b5\u03c1\u03b3\u03bf\u03cd\u03bc\u03b5-\u03ba\u03c1\u03ad\u03b1\u03c2-\u03c3\u03c4\u03bf-\u03bc\u03ad\u03bb\u03bb\u03bf\u03bd\"><span class=\"ez-toc-section\" id=\"%CE%98%CE%B1_%CE%BA%CE%B1%CE%BB%CE%BB%CE%B9%CE%B5%CF%81%CE%B3%CE%BF%CF%8D%CE%BC%CE%B5_%CE%BA%CF%81%CE%AD%CE%B1%CF%82_%CF%83%CF%84%CE%BF_%CE%BC%CE%AD%CE%BB%CE%BB%CE%BF%CE%BD\"><\/span>\u0398\u03b1 \u03ba\u03b1\u03bb\u03bb\u03b9\u03b5\u03c1\u03b3\u03bf\u03cd\u03bc\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03ad\u03bb\u03bb\u03bf\u03bd;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03ad\u03c7\u03c1\u03b9 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03b7 \u03b9\u03b4\u03ad\u03b1 \u03b5\u03bd\u03cc\u03c2 burger \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03ac\u03bd\u03b7\u03ba\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c6\u03b1\u03af\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03af\u03b1\u03c2. \u0394\u03b5\u03bd \u03bc\u03b1\u03c2 \u03b5\u03ba\u03c0\u03bb\u03ae\u03c3\u03c3\u03b5\u03b9 \u03bf vegan \u03c4\u03cc\u03bd\u03bf\u03c2 \u03ae \u03c3\u03bf\u03bb\u03bf\u03bc\u03cc\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2. \u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03cc\u03c3\u03bc\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b2\u03b1\u03bb\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03bf\u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2, \u03b5\u03bd\u03ce \u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03bf\u03cd\u03bd \u03c4\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03b1\u03c0\u03cc \u03b5\u03bc\u03ac\u03c2 \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03c5\u03bd <strong>\u03bc\u03ad\u03c1\u03b5\u03c2 \u03ae \u03c3\u03b1\u03b2\u03b2\u03b1\u03c4\u03bf\u03ba\u03cd\u03c1\u03b9\u03b1\u03ba\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c6\u03ac\u03bd\u03b5 \u03ba\u03c1\u03ad\u03b1\u03c2.<\/strong> \u0397 \u03b6\u03ae\u03c4\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03b9\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03cd\u03c8\u03b7. \u039c\u03b9\u03b1 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b5\u03bd\u03c4\u03cc\u03bc\u03c9\u03bd, \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03bc\u03b1\u03c2, \u03af\u03c3\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae <span style=\"color: #ff6600\">\u03c3\u03ba\u03cc\u03bd\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/span> \u03ae <span style=\"color: #ff6600\">\u03bc\u03c0\u03ac\u03c1\u03b1\u03c2<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03b5\u03c4\u03b1\u03b9\u03c1\u03b5\u03af\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c4\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03bf\u03cd\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b5\u03cd\u03bb\u03bf\u03b3\u03b5\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2. \u039f\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03bf\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03bf\u03cd\u03bd \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1, \u03b5\u03c0\u03b9\u03bd\u03bf\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bd\u03ad\u03bf\u03c5\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03bd\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b1. \u0397 \u03ba\u03b1\u03bb\u03bb\u03b9\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b1 \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03c0\u03af\u03ba\u03b1\u03b9\u03c1\u03bf \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1. \u03a0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03bb\u03ae\u03c8\u03b7 \u03bc\u03b9\u03ba\u03c1\u03ae\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03bc\u03c5\u03cc\u03c2, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03c5\u03c0\u03cc \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b5\u03be\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c3\u03b5 \u03c0\u03b5\u03b9\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03bc\u03b5 burger \u03c6\u03c4\u03b9\u03b1\u03b3\u03bc\u03ad\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b5\u03c7\u03bd\u03b7\u03c4\u03ac \u03ba\u03b1\u03bb\u03bb\u03b9\u03b5\u03c1\u03b3\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2. <span style=\"color: #ff6600\">[31-32]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03bb\u03b9\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b1 \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1;\" class=\"wp-image-297271\" style=\"width:843px;height:562px\" title=\"\u03a0\u03ce\u03c2 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03bb\u03b9\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b1 \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"\u03c0\u03bf\u03b9\u03bf-\u03b5\u03af\u03bd\u03b1\u03b9-\u03c4\u03bf-\u03bc\u03ac\u03b8\u03b7\u03bc\u03b1\"><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>\u03a0\u03bf\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03bc\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03ad\u03bd\u03b1\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03bf\u03c2. \u039c\u03b5\u03c1\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf tofu, \u03c4\u03bf tempeh \u03ae \u03c4\u03bf seitan, <strong>\u03bc\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/strong>, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf, \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b2\u03b1\u03c3\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c4\u03bf jackfruit \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1.<\/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 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03b1\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03bf\u03af \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bb\u03cd\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03c5\u03bc\u03b5. <strong>\u03a3\u03b5 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2, \u03c4\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039212, \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5 \u03ae \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9<\/strong> \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03ae \u03b1\u03c0\u03cc \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2. \u039f\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c6\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03bb\u03c0\u03b9\u03b4\u03bf\u03c6\u03cc\u03c1\u03b5\u03c2 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03cc\u03c4\u03b1\u03bd \u03ba\u03bf\u03b9\u03c4\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2, \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03bf\u03cd\u03bc\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b5\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03c9\u03bd \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c0\u03c1\u03bf\u03c4\u03af\u03bc\u03b7\u03c3\u03b7 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bb\u03b5\u03c5\u03ba\u03cc tofu \u03ae tempeh \u03c7\u03c9\u03c1\u03af\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03b5 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c1\u03c5\u03ba\u03b5\u03cd\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b1\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 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c3\u03c4\u03bf\u03bd \u03c3\u03c4\u03b5\u03bd\u03cc \u03c3\u03b1\u03c2 \u03ba\u03cd\u03ba\u03bb\u03bf \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c8\u03ac\u03c7\u03bd\u03b5\u03b9 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bb\u03b1\u03c7\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf; \u0391\u03bd \u03bd\u03b1\u03b9, \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03b9 \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf\u03c5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03b9 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac.<\/p>\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\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat 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","protected":false},"excerpt":{"rendered":"<p>Tofu, tempeh, seitan \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7 \u03b6\u03c9\u03b9\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae. \u03a0\u03bf\u03b9\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ac;<\/p>\n","protected":false},"author":129,"featured_media":297139,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2774],"tags":[7529,7355,6671,6275],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-301801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diaita-kai-ugieinos-tropos-zois","8":"tag-vegan-el","9":"tag-7355","10":"tag-6671","11":"tag-6275","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2: \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1, \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2; - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u03a4\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7. \u03a4\u03b9 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\u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1, \u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2; - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u03a4\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7. \u03a4\u03b9 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf tofu, \u03c4\u03bf tempeh, \u03c4\u03bf seitan 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content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/fitika-ipokatastata-kreatos-pia-einai-kala\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/fitika-ipokatastata-kreatos-pia-einai-kala\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"\u03a6\u03c5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03b1 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