{"id":408062,"date":"2023-05-08T17:25:56","date_gmt":"2023-05-08T15:25:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=408062"},"modified":"2025-04-01T10:16:06","modified_gmt":"2025-04-01T08:16:06","slug":"ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/","title":{"rendered":"\u03a4\u03b1 \u039a\u039f\u03a1\u03a5\u03a6\u0391\u0399\u0391 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03b1\u03bb\u03bb\u03b9\u03ce\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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#1_%CE%9D%CF%84%CE%BF%CE%BC%CE%AC%CF%84%CE%B5%CF%82\" title=\"1. \u039d\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2\">1. \u039d\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#2_%CE%93%CE%BB%CF%85%CE%BA%CE%B9%CE%AC_%CF%80%CE%B9%CF%80%CE%B5%CF%81%CE%B9%CE%AC\" title=\"2. \u0393\u03bb\u03c5\u03ba\u03b9\u03ac \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac\">2. \u0393\u03bb\u03c5\u03ba\u03b9\u03ac \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#3_%CE%A3%CF%80%CE%B1%CE%BD%CE%AC%CE%BA%CE%B9\" title=\"3. \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9\">3. \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#4_%CE%9A%CE%B1%CF%81%CF%8C%CF%84%CE%B1\" title=\"4. \u039a\u03b1\u03c1\u03cc\u03c4\u03b1\">4. \u039a\u03b1\u03c1\u03cc\u03c4\u03b1<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#5_%CE%9A%CE%BF%CF%85%CE%BD%CE%BF%CF%85%CF%80%CE%AF%CE%B4%CE%B9\" title=\"5. \u039a\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9\">5. \u039a\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#6_%CE%9A%CE%BF%CE%BB%CE%BF%CE%BA%CF%85%CE%B8%CE%AC%CE%BA%CE%B9\" title=\"6. \u039a\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\">6. \u039a\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#7_%CE%9C%CE%B1%CF%81%CE%BF%CF%8D%CE%BB%CE%B9\" title=\"7. \u039c\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9\">7. \u039c\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#8_%CE%A0%CE%B1%CE%BD%CF%84%CE%B6%CE%AC%CF%81%CE%B9%CE%B1\" title=\"8. \u03a0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1\">8. \u03a0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#9_%CE%91%CE%B3%CE%B3%CE%BF%CF%8D%CF%81%CE%B9\" title=\"9. \u0391\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9\">9. \u0391\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#10_%CE%9C%CE%B5%CE%BB%CE%B9%CF%84%CE%B6%CE%AC%CE%BD%CE%B1\" title=\"10. \u039c\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1\">10. \u039c\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1<\/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\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%B1%CF%84%CE%B1%CF%83%CF%84%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B1_%CF%86%CF%81%CE%AD%CF%83%CE%BA%CE%B1_%CE%BB%CE%B1%CF%87%CE%B1%CE%BD%CE%B9%CE%BA%CE%AC_%CE%BC%CE%B5_%CE%BA%CE%B1%CF%84%CE%B5%CF%88%CF%85%CE%B3%CE%BC%CE%AD%CE%BD%CE%B1\" title=\"\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.gr\/blog\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/#%CE%A4%CE%B9_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u03a4\u03b9 \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf <strong>\u03c7\u03c1\u03ce\u03bc\u03b1, \u03b3\u03b5\u03cd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2;<\/strong> \u0397 \u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b1\u03c6\u03ad\u03c3\u03c4\u03b1\u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03b5\u03c2 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03b5\u03c4\u03b5. \u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03b7\u03b3\u03ae \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b5\u03b9\u03b4\u03ce\u03bd <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd, \u03bc\u03b5\u03c4\u03ac\u03bb\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd <\/strong>\u03c0\u03bf\u03c5 \u03b5\u03c5\u03b8\u03cd\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bf\u03bb\u03c5\u03c7\u03c1\u03c9\u03bc\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2. \u03a4\u03bf \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03b1\u03bb\u03af \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae, \u03b7 \u03c7\u03bb\u03c9\u03c1\u03bf\u03c6\u03cd\u03bb\u03bb\u03b7 \u03ba\u03c1\u03cd\u03b2\u03b5\u03c4\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf \u03c7\u03c1\u03ce\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c6\u03cd\u03bb\u03bb\u03c9\u03bd, \u03ba\u03b1\u03b8\u0384\u03ce\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c9\u03c2, \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03bc\u03b1\u03c2 \u03ac\u03c1\u03b8\u03c1\u03bf \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03c4\u03b1 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03b5\u03af\u03b4\u03b7 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03bd\u03b1&nbsp; \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\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<p>\u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 <strong>\u03bc\u03b9\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac<\/strong> \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ae \u03c0\u03b7\u03b3\u03ae<strong> \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd.<\/strong> \u0388\u03c7\u03bf\u03c5\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 <strong>\u03bd\u03b5\u03c1\u03bf\u03cd<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong>. \u0395\u03c0\u03b9\u03bb\u03b5\u03cc\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03ad\u03bd\u03b1 <strong>\u03ba\u03b1\u03bb\u03cc \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03bf\u03cd<\/strong>, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c5\u03c0\u03cc \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf, \u03b5\u03bd\u03ce \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c5\u03b3\u03c1\u03ce\u03bd. \u0397 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>400 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1,<\/strong> \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c9\u03c2 1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1, 1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03bf \u03ba\u03b1\u03b9 \u2153 \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9. \u0395\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \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 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03c3\u03c4\u03b1 350 ml \u03bd\u03b5\u03c1\u03cc.<\/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\"><span class=\"ez-toc-section\" id=\"1_%CE%9D%CF%84%CE%BF%CE%BC%CE%AC%CF%84%CE%B5%CF%82\"><\/span>1. \u039d\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u039d\u03cc\u03c4\u03b9\u03b1 \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1&nbsp; \u03c4\u03b7\u03bd \u03b5\u03c5\u03c1\u03b5\u03af\u03b1 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1.<strong> \u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03b7 \u03b2\u03bf\u03c4\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c4\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1,<\/strong>&nbsp; \u03b5\u03c0\u03af \u03c4\u03b7\u03c2 \u03bf\u03c5\u03c3\u03af\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac. \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03bf\u03bc\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c5\u03c8\u03b7\u03bb\u03ae \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03c3\u03b5 \u03bd\u03b5\u03c1\u03cc<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03ba\u03b1\u03bb\u03ae \u03c0\u03b7\u03b3\u03ae <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C, \u03c6\u03c5\u03bb\u03bb\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03ad\u03bf\u03c2, \u03ba\u03b1\u03bb\u03af\u03bf\u03c5 <\/strong>\u03ba\u03b1\u03b9 <strong>\u03bc\u03b1\u03b3\u03bd\u03b7\u03c3\u03af\u03bf\u03c5<\/strong>. \u03a4\u03bf <strong>\u03ba\u03ac\u03bb\u03b9\u03bf<\/strong> , \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, \u03b5\u03bd\u03ce \u03c4\u03bf <strong><a href=\"https:\/\/gymbeam.gr\/xiliko-magnisio-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.gr\/xiliko-magnisio-gymbeam.html\">\u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/a> <\/strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-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<p>\u039c\u03af\u03b1 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03bf\u03c5\u03c3\u03af\u03b1, \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c4\u03bf\u03bc\u03ac\u03c4\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf <strong>\u03bb\u03c5\u03ba\u03bf\u03c0\u03ad\u03bd\u03b9\u03bf<\/strong>. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03b9 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7<\/strong> (\u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ac \u03c4\u03b9\u03c2 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b5\u03c2 \u03c1\u03af\u03b6\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c5\u03bd\u03bf\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03bd\u03bf\u03c3\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd). \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03c4\u03bf \u03bb\u03c5\u03ba\u03bf\u03c0\u03ad\u03bd\u03b9\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 <strong>\u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7,<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2<\/strong>. \u039f\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03bb\u03c5\u03ba\u03bf\u03c0\u03b5\u03bd\u03af\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 <strong>\u03c0\u03c1\u03bf\u03b9\u03cc\u03bd\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1\u03c2<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03bf \u03c0\u03bf\u03c5\u03c1\u03ad\u03c2, \u03b7 \u03ba\u03ad\u03c4\u03c3\u03b1\u03c0 \u03ba\u03b1\u03b9 \u03bf \u03c4\u03bf\u03bc\u03b1\u03c4\u03bf\u03c7\u03c5\u03bc\u03cc\u03c2 (\u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c1\u03c5\u03bc\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2). \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c4\u03bf \u03bb\u03c5\u03ba\u03bf\u03c0\u03ad\u03bd\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03cc \u03cc\u03c4\u03b1\u03bd \u03c5\u03c0\u03bf\u03b2\u03ac\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03bf\u03c4\u03ac\u03c1\u03b5\u03c4\u03b5, \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c8\u03ae\u03bd\u03b5\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03ad\u03c5\u03b5\u03c4\u03b5. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[10,11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f \u03c6\u03bb\u03bf\u03b9\u03cc\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 <strong>\u03ba\u03bf\u03c5\u03b5\u03c1\u03c3\u03b5\u03c4\u03af\u03bd\u03b7<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bb\u03c5\u03ba\u03bf\u03c0\u03ad\u03bd\u03b9\u03bf, \u03ad\u03c7\u03b5\u03b9 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae<\/strong> \u03ba\u03b1\u03b9 <strong>\u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ce\u03b4\u03b7<\/strong> \u03b4\u03c1\u03ac\u03c3\u03b7. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[17,19, 21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd <a href=\"https:\/\/gymbeam.gr\/lukopenio-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.gr\/lukopenio-gymbeam.html\">\u03bb\u03c5\u03ba\u03bf\u03c0\u03ad\u03bd\u03b9\u03bf<\/a> \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c7\u03cd\u03bb\u03b9\u03c3\u03bc\u03b1 <a href=\"https:\/\/gymbeam.gr\/kouersetini-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.gr\/kouersetini-gymbeam.html\">\u03ba\u03bf\u03c5\u03b5\u03c1\u03ba\u03b5\u03c4\u03af\u03bd\u03b7\u03c2<\/a>.<\/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\"><p>\u039c\u03ad\u03c3\u03b7 <strong>\u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b9\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2 (100 g)<\/strong>:<\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u039d\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong><\/p><\/td><td>18 kcal<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td><p><strong>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/strong><\/p><\/td><td>2.69 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><p><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2&nbsp;<\/strong><\/p><\/td><td>0.88 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>11 mg<\/td><\/tr><tr><td><p><strong>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/p><\/td><td>0.2 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>237 mg<\/td><\/tr><tr><td><p><strong>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/p><\/td><td>1.2 g<\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><p><strong>\u039d\u03b5\u03c1\u03cc<\/strong><\/p><\/td><td>94.5 g<\/td><td><p><strong>\u03bb\u03c5\u03ba\u03bf\u03c0\u03ad\u03bd\u03b9\u03bf<\/strong><\/p><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03c0\u03b9\u03b2\u03bb\u03b1\u03b2\u03b5\u03af\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2. \u03a3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1\u03c2, \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b7 <strong>\u03c4\u03bf\u03bc\u03b1\u03c4\u03af\u03bd\u03b7<\/strong>. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b3\u03bb\u03c5\u03ba\u03bf\u03b1\u03bb\u03ba\u03b1\u03bb\u03bf\u03b5\u03b9\u03b4\u03ad\u03c2 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 <strong>\u03bc\u03af\u03c3\u03c7\u03bf\u03c5\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b1 <strong>\u03c6\u03cd\u03bb\u03bb\u03b1<\/strong> \u03c4\u03b7\u03c2 \u03c4\u03bf\u03bc\u03ac\u03c4\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 <strong>\u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bf\u03b9 \u03b5\u03c0\u03b9\u03b2\u03bb\u03b1\u03b2\u03b5\u03af\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2&nbsp; \u03c4\u03bf\u03c5 (\u03ad\u03bc\u03b5\u03c4\u03bf\u03c2, \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03cc \u03ac\u03bb\u03b3\u03bf\u03c2, \u03b1\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b1, \u03c3\u03cd\u03b3\u03c7\u03c5\u03c3\u03b7) \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03b5\u03af \u03bc\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b6\u03ce\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03c9\u03c3\u03b7 \u03bc\u03b9\u03ba\u03c1\u03ce\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03c9\u03bd \u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf \u03b4\u03b5\u03bd \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd (\u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ce\u03bd \u03ba\u03bf\u03bc\u03bc\u03b1\u03c4\u03b9\u03ce\u03bd \u03ba\u03bf\u03bd\u03c3\u03b5\u03c1\u03b2\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b7\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1\u03c2). \u03a0\u03b1\u03c1\u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac, \u03ba\u03b1\u03bb\u03cc \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd&nbsp; \u03bd\u03b1 \u03c4\u03bf \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03c9\u03bd \u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[26]<\/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\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bc\u03ad\u03c4\u03c1\u03b7\u03c4\u03b5\u03c2 \u03c7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1. \u0398\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03b5\u03c2 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\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><p><strong><a class=\"ek-link\" href=\"\/blog?p=374650\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-salata-simarikon-dressing-kasious\/\">\u03a3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03bd\u03c4\u03c1\u03ad\u03c3\u03b9\u03bd\u03b3\u03ba \u03b1\u03c0\u03cc \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=342195\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-afrati-italiki-focatsia\/\">\u0391\u03c6\u03c1\u03ac\u03c4\u03b7 \u03b9\u03c4\u03b1\u03bb\u03b9\u03ba\u03ae Focaccia \u03bc\u03b5 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b9\u03ad\u03c2<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=309038\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-proino-mafin-augon-cottage\/\">\u039c\u03ac\u03c6\u03b9\u03bd \u03b1\u03c5\u03b3\u03ce\u03bd \u03bc\u03b5 \u03c4\u03c5\u03c1\u03af cottage, \u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03b1\u03b9 \u03bd\u03c4\u03bf\u03bc\u03b1\u03c4\u03af\u03bd\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=279455\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-psita-zimarika-saltsa-domatas\/\">\u03a8\u03b7\u03c4\u03ac \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03bf\u03cd\u03c3\u03c4\u03b1 \u03c4\u03c5\u03c1\u03b9\u03ce\u03bd<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=274092\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-kotopoulo-me-lazania\/\">\u039b\u03b1\u03b6\u03ac\u03bd\u03b9\u03b1 \u03bc\u03b5 \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c1\u03b9\u03ba\u03cc\u03c4\u03b1<\/a><\/strong><\/p><\/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.gr\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b9\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2\" class=\"wp-image-387547\" style=\"width:843px;height:562px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b9\u03c2 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%93%CE%BB%CF%85%CE%BA%CE%B9%CE%AC_%CF%80%CE%B9%CF%80%CE%B5%CF%81%CE%B9%CE%AC\"><\/span>2. \u0393\u03bb\u03c5\u03ba\u03b9\u03ac \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u039a\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u039d\u03cc\u03c4\u03b9\u03b1 \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bf \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03bc\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03b5\u03b9 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03b5\u03af\u03b4\u03b7 \u03c4\u03b7\u03c2. \u0395\u03af\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7 <strong>\u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7, \u03c4\u03b7 \u03ba\u03af\u03c4\u03c1\u03b9\u03bd\u03b7, \u03c4\u03b7 \u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03b1\u03bb\u03af, \u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b7<\/strong> \u03ae <strong>\u03c4\u03b7\u03bd \u03bb\u03b5\u03c5\u03ba\u03ae<\/strong>, \u03b7 \u03ba\u03b1\u03b8\u03b5\u03bc\u03af\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ba\u03b9\u03ac \u03c4\u03b7\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1. \u039a\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b1\u03b3\u03b1\u03c0\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 <strong>\u03c0\u03b9\u03ba\u03ac\u03bd\u03c4\u03b9\u03ba\u03b5\u03c2<\/strong> \u03b3\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03b7\u03c2 <strong>\u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac\u03c2 \u03c4\u03c3\u03af\u03bb\u03b9<\/strong>, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \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>\u038a\u03c3\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03bd \u03c3\u03b1\u03c2 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b7\u03b3\u03ae <a href=\"https:\/\/gymbeam.gr\/bitamini-c-1000-mg-gym-beam.html\" data-mce-href=\"https:\/\/gymbeam.gr\/bitamini-c-1000-mg-gym-beam.html\"><strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C<\/strong><\/a> \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03b5\u03c3\u03c0\u03b5\u03c1\u03b9\u03b4\u03bf\u03b5\u03b9\u03b4\u03ae. \u0397 \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 <strong>\u03c4\u03c1\u03b5\u03b9\u03c2<\/strong> \u03ad\u03c9\u03c2 <strong>\u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7&nbsp; \u03bc\u03b5 \u03c4\u03bf \u03bb\u03b5\u03bc\u03cc\u03bd\u03b9.<\/strong> \u0388\u03c4\u03c3\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd,100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd&nbsp; 140 mg \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C (140% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b4\u03cc\u03c3\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C), \u03b5\u03bd\u03ce \u03c4\u03bf \u03bb\u03b5\u03bc\u03cc\u03bd\u03b9 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 50 mg (50% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b4\u03cc\u03c3\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C). \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b8\u03b5\u03bb\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03bd\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf <strong>\u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1<\/strong>, \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd <strong>\u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03ba\u03bf\u03bb\u03bb\u03b1\u03b3\u03cc\u03bd\u03bf\u03c5<\/strong> \u03ae \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd <strong>\u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5<\/strong>, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03b5\u03af\u03b4\u03b7 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac\u03c2. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[13]<\/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 \u03b3\u03bb\u03c5\u03ba\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b5\u03c2 \u03c3\u03b5 <strong>\u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae<\/strong>, \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u0391. \u0397 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ce\u03bd \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd <strong>\u03c9\u03c1\u03af\u03bc\u03b1\u03bd\u03c3\u03b7<\/strong>. \u0397 \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac (\u03c3\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ad\u03c2 <strong>\u03ba\u03b1\u03c8\u03b1\u03bd\u03b8\u03af\u03bd\u03b7<\/strong>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf \u03c7\u03c1\u03ce\u03bc\u03b1 \u03c4\u03b7\u03c2), \u03bf\u03b9 \u03c0\u03bf\u03c1\u03c4\u03bf\u03ba\u03b1\u03bb\u03af \u03ba\u03b1\u03b9 \u03ba\u03af\u03c4\u03c1\u03b9\u03bd\u03b5\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03af\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03bb\u03af\u03b3\u03bf \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1, \u03b5\u03bd\u03ce \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7 \u03b5\u03bd\u03c4\u03bf\u03c0\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b5\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd <strong>\u03bc\u03b1\u03c4\u03b9\u03ce\u03bd<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, \u03c4\u03bf \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ad\u03c2 <a href=\"https:\/\/gymbeam.gr\/louteini-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.gr\/louteini-gymbeam.html\"><strong>\u03bb\u03bf\u03c5\u03c4\u03b5\u0390\u03bd\u03b7<\/strong> <\/a>\u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac, \u03b5\u03bd\u03ce \u03c3\u03c4\u03b7 <strong>\u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b7 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac<\/strong> \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03c6\u03b8\u03bf\u03bd\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc<\/strong> \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03c0\u03b9\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03bf\u03bd \u03b1\u03bc\u03c6\u03b9\u03b2\u03bb\u03b7\u03c3\u03c4\u03c1\u03bf\u03b5\u03b9\u03b4\u03ae \u03c4\u03bf\u03c5 \u03bc\u03b1\u03c4\u03b9\u03bf\u03cd, \u03cc\u03c0\u03bf\u03c5 \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b5\u03c2 \u03c1\u03af\u03b6\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03c0\u03bb\u03b5 \u03c6\u03c9\u03c2. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[23]<\/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 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03c0\u03b7\u03b3\u03ae <strong>\u03ba\u03b1\u03bb\u03af\u03bf\u03c5<\/strong>, <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a<\/strong>&nbsp; \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03ae\u03be\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, \u03ba\u03b1\u03b9 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u0395<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac&nbsp; \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac<\/strong>. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[13, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0391\u03be\u03af\u03b1<\/td><td>29 kcal<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>142 mg<\/td><\/tr><tr><td>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/td><td>5.45 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 E<\/strong><\/p><\/td><td>2.9 mg<\/td><\/tr><tr><td>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/td><td>0.9 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>47&nbsp;\u03bcg<\/td><\/tr><tr><td>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/td><td>0.13 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>13 mg<\/td><\/tr><tr><td>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/td><td>1.2 g<\/td><td><strong>\u03a6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf\u03c2<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>\u039d\u03b5\u03c1\u03cc<\/td><td>91.9 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u03a4\u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03c9\u03bd <strong>\u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ce\u03bd \u03c4\u03c3\u03af\u03bb\u03b9<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 <strong>\u03ba\u03b1\u03c8\u03b1\u03ca\u03ba\u03af\u03bd\u03b7<\/strong>, \u03b5\u03bd\u03ce \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03ba\u03ac\u03bd\u03c4\u03b9\u03ba\u03b7 \u03b3\u03b5\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03c5\u03c3\u03af\u03b1\u03c2. \u03a4\u03bf \u03c0\u03cc\u03c3\u03bf \u03c0\u03b9\u03ba\u03ac\u03bd\u03c4\u03b9\u03ba\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03bc\u03af\u03b1\u03c2 \u03c0\u03b9\u03b5\u03c1\u03b9\u03ac\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03ba\u03c6\u03c1\u03b1\u03c3\u03c4\u03b5\u03af&nbsp; \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03bb\u03af\u03bc\u03b1\u03ba\u03b1 Scoville \u2013 \u03b7 \u03c0\u03b9\u03bf \u03ba\u03b1\u03c5\u03c4\u03b5\u03c1\u03ae \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ac Dragon\u2019s Breath \u03ad\u03c7\u03b5\u03b9 \u03c3\u03ba\u03bf\u03c1 2.480.000 SHU, \u03b5\u03bd\u03ce \u03b7 \u03c0\u03b5\u03c1\u03af\u03c6\u03b7\u03bc\u03b7 Jalape\u00f1o 2.500-8.000 SHU.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03ba\u03b1\u03c8\u03b1\u03ca\u03ba\u03af\u03bd\u03b7 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 <strong>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03cc\u03c1\u03b5\u03be\u03b7\u03c2<\/strong>, \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c6\u03b1\u03bd\u03b5\u03af \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b9\u03bb\u03ce\u03bd. \u03a3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b4\u03b9\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u03c4\u03c9\u03bd \u03b1\u03b9\u03bc\u03bf\u03c6\u03cc\u03c1\u03c9\u03bd \u03b1\u03b3\u03b3\u03b5\u03af\u03c9\u03bd \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2. \u0397 \u03ba\u03b1\u03c8\u03b1\u03ca\u03ba\u03af\u03bd\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ce\u03b4\u03b7<\/strong> \u03ba\u03b1\u03b9 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2<\/h3>\n\n\n\n<p>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2; \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\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><p><strong><a class=\"ek-link\" href=\"\/blog?p=380305\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-asiatiko-kotopoulo-me-kinoa\/\">\u0391\u03c3\u03b9\u03b1\u03c4\u03b9\u03ba\u03cc \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03ba\u03b9\u03bd\u03cc\u03b1<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=282842\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-gazpacho-soupa\/\">\u039a\u03c1\u03cd\u03b1 \u03c3\u03bf\u03cd\u03c0\u03b1 Gazpacho \u03b1\u03c0\u03cc \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=305897\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/vegan-tortilles-me-kinoa-kai-laxanika\/\">Vegan \u03a4\u03bf\u03c1\u03c4\u03af\u03b3\u03b9\u03b5\u03c2 \u03bc\u03b5 \u03ba\u03b9\u03bd\u03cc\u03b1 \u03ba\u03b1\u03b9 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=186052\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/%cf%85%ce%b3%ce%b9%ce%b5%ce%b9%ce%bd%ce%ae-%cf%83%cf%85%ce%bd%cf%84%ce%b1%ce%b3%ce%ae-%cf%88%ce%b7%cf%84%ce%ad%cf%82-%cf%80%ce%b9%cf%80%ce%b5%cf%81%ce%b9%ce%ad%cf%82-%ce%bc%ce%b5-%ce%ba%cf%81%ce%bf\/\">\u03a8\u03b7\u03c4\u03ad\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2 \u03bc\u03b5 \u03ba\u03c1\u03bf\u03cd\u03c3\u03c4\u03b1 \u03c0\u03b1\u03c1\u03bc\u03b5\u03b6\u03ac\u03bd\u03b1\u03c2<\/a><\/strong><\/p><\/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.gr\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b9\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2\" class=\"wp-image-387563\" style=\"width:843px;height:562px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b9\u03c2 \u03c0\u03b9\u03c0\u03b5\u03c1\u03b9\u03ad\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%A3%CF%80%CE%B1%CE%BD%CE%AC%CE%BA%CE%B9\"><\/span>3. \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03bd \u03ad\u03c0\u03c1\u03b5\u03c0\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc, \u03b1\u03c5\u03c4\u03cc \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03bc\u03ac\u03bb\u03bb\u03bf\u03bd \u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9. \u038a\u03c3\u03c9\u03c2 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c0\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03b9 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03bd \u03bf\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 Popeye \u03bc\u0384\u03cc\u03bb\u03b9\u03c2 \u03ad\u03c4\u03c1\u03c9\u03b3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03bf\u03bd\u03c3\u03ad\u03c1\u03b2\u03b1 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9. \u039f Popeye \u03b2\u03bf\u03ae\u03b8\u03b7\u03c3\u03b5 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b4\u03bf\u03b8\u03b5\u03af \u03b7 \u03c0\u03b1\u03c1\u03b1\u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03cc\u03c1\u03b7\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03ad\u03c7\u03b5\u03b9 <strong>\u03b4\u03b5\u03ba\u03b1\u03c0\u03bb\u03ac\u03c3\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5<\/strong> \u03c3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03b5\u03af\u03b4\u03b7 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd. \u039f \u03c3\u03af\u03b4\u03b7\u03c1\u03bf\u03c2 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \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>\u0397 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b1&nbsp; \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03b8\u03b7\u03ba\u03b5 \u03c4\u03b7 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 1870, \u03b1\u03bb\u03bb\u03ac \u03b4\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2 \u03c3\u03c5\u03bd\u03ad\u03b2\u03b7 <strong>\u03ba\u03b1\u03c4\u03ac \u03bb\u03ac\u03b8\u03bf\u03c2 \u2013 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03bf\u03b4\u03b9\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2.<\/strong> \u03a4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b9 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b9\u03bc\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 <strong>\u03bf\u03be\u03b1\u03bb\u03b9\u03ba\u03ce\u03bd<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1&nbsp; \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03ae\u03c2 \u03c4\u03bf\u03c5. \u039c\u03cc\u03bd\u03bf \u03c4\u03bf 5% \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ac\u03c4\u03b1\u03b9.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c6\u03c5\u03bb\u03bb\u03ce\u03b4\u03b5\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03c0\u03b7\u03b3\u03ae <a href=\"https:\/\/gymbeam.gr\/foliko-oxu-gymbeam.html\" class=\"ek-link\"><strong>\u03c6\u03c5\u03bb\u03bb\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03ad\u03bf\u03c2<\/strong><\/a>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03bf\u03c5 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae\u03c2 \u03b4\u03b9\u03b1\u03af\u03c1\u03b5\u03c3\u03b7\u03c2. \u0397 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c6\u03c5\u03bb\u03bb\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03ad\u03bf\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03b5\u03b3\u03ba\u03c5\u03bc\u03bf\u03c3\u03cd\u03bd\u03b7. \u03a4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03bf \u03c3\u03b5<strong> \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C, \u03ba\u03ac\u03bb\u03b9\u03bf, \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae. <\/strong><span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[16, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong><\/p><\/td><td>24 kcal<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>26.5 mg<\/td><\/tr><tr><td><p><strong>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/strong><\/p><\/td><td>1.04 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><p><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2&nbsp;<\/strong><\/p><\/td><td>2.9 g<\/td><td><p><strong>\u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong><\/p><\/td><td>68 mg<\/td><\/tr><tr><td><p><strong>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/p><\/td><td>0.6 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>92.9 mg<\/td><\/tr><tr><td><p><strong>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/p><\/td><td>1.6 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>582 mg<\/td><\/tr><tr><td><p><strong>\u039d\u03b5\u03c1\u03cc<\/strong><\/p><\/td><td>92.5 g<\/td><td><p><strong>\u03a3\u03af\u03b4\u03b7\u03c1\u03bf\u03c2<\/strong><\/p><\/td><td>1.26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9<\/h3>\n\n\n\n<p>\u0398\u03b1 \u03b8\u03ad\u03bb\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2; \u0395\u03b4\u03ce \u03b8\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03ad\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><p><strong><a class=\"ek-link\" href=\"\/blog?p=383821\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-kotopoulo-zimarika-krema-galaktos\/\">\u039a\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf \u03bc\u03b5 \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac, \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=311792\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-healthy-kiss-galliki-pita\/\">\u03a5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03b7\u03c2 \u03b3\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ae\u03c2 Quich\u00e9<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=283065\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-almires-vafles-apo-spanaki\/\">\u0391\u03bb\u03bc\u03c5\u03c1\u03ad\u03c2 \u03b2\u03ac\u03c6\u03bb\u03b5\u03c2 \u03bc\u03b5 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c0\u03bd\u03b9\u03c3\u03c4\u03cc \u03c3\u03bf\u03bb\u03bf\u03bc\u03cc<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=265205\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-pancakes-almira-spanaki\/\">\u0391\u03bb\u03bc\u03c5\u03c1\u03ac pancakes \u03b1\u03c0\u03cc \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03bc\u03b5 \u03b3\u03ad\u03bc\u03b9\u03c3\u03b7 \u03c1\u03b9\u03ba\u03cc\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03bf\u03bb\u03c9\u03bc\u03bf\u03cd<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=223280\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-%cf%83%cf%85%ce%bd%cf%84%ce%b1%ce%b3%ce%ae-%ce%b1%ce%bb%ce%bc%cf%85%cf%81%ce%ad%cf%82-%cf%84%ce%b7%ce%b3%ce%b1%ce%bd%ce%af%cf%84%ce%b5%cf%82-%ce%bc%ce%b5-%ce%ba%ce%b1%cf%81%cf%8c%cf%84%ce%bf\/\">\u0391\u03bb\u03bc\u03c5\u03c1\u03ac pancakes \u03bc\u03b5 \u03ba\u03b1\u03c1\u03cc\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9<\/a><\/strong><\/p><\/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=\"6322,5250,42352,28396,28760,29401,7974,61396,28763,40864,28393 35419 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%CE%9A%CE%B1%CF%81%CF%8C%CF%84%CE%B1\"><\/span>4. \u039a\u03b1\u03c1\u03cc\u03c4\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u039d\u03cc\u03c4\u03b9\u03b1 \u0391\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2, \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03c4\u03bf\u03c5 \u03b3\u03b5\u03cd\u03c3\u03b7. \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ad\u03c7\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03b5 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ad\u03b9\u03ba \u03c4\u03bf \u03ba\u03b1\u03c1\u03cc\u03c4\u03bf\u03c5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03c0\u03cc \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03b1\u03c3\u03c4\u03b1\u03bd \u03bc\u03b9\u03ba\u03c1\u03bf\u03af, \u03bf\u03b9 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03ad\u03bb\u03b5\u03b3\u03b1\u03bd \u03cc\u03c4\u03b9 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 <strong>\u03c5\u03b3\u03b9\u03ae \u03bc\u03ac\u03c4\u03b9\u03b1<\/strong>, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1. \u039a\u03b1\u03b9 \u03b5\u03af\u03c7\u03b1\u03bd \u03b4\u03af\u03ba\u03b9\u03bf, \u03b3\u03b9\u03b1\u03c4\u03af \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b5 <strong>\u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03bf<strong> \u03b2\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong>, \u03c4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03cc\u03c1\u03b1\u03c3\u03b7\u03c2. \u0397 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u0391<\/strong> \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf <a href=\"https:\/\/gymbeam.gr\/bita-karotini-gymbeam.html#28762\" data-mce-href=\"https:\/\/gymbeam.gr\/bita-karotini-gymbeam.html#28762\">\u03b2\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/a>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd <strong>\u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bc\u03b1\u03c4\u03b9\u03ce\u03bd<\/strong> \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd <strong>\u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c4\u03b7\u03c2 \u03cc\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ba\u03bf\u03c4\u03ac\u03b4\u03b9.<\/strong> \u0395\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03ba.\u03bb\u03c0. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[1,6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03c0\u03b7\u03b3\u03ae \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03bb\u03c5\u03c4\u03ae\u03c2 \u03af\u03bd\u03b1\u03c2 <strong>\u03c0\u03b7\u03ba\u03c4\u03af\u03bd\u03b7\u03c2<\/strong>. \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2 \u03af\u03bd\u03b1\u03c2, \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03cc\u03c4\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b1\u03ba\u03c7\u03ac\u03c1\u03bf\u03c5 \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1 \u03ba\u03b1\u03b9 \u00ab\u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03b5\u03af\u00bb \u03c4\u03b1 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ac \u03b2\u03b1\u03ba\u03c4\u03ae\u03c1\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b5\u03bd\u03c4\u03b5\u03c1\u03cc \u03bc\u03b1\u03c2. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 <strong>\u03ba\u03ac\u03bb\u03b9\u03bf, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a<\/strong> \u03ba\u03b1\u03b9 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03926<\/strong>. \u0397 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03926 \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 (100 g) :<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong><\/p><\/td><td><p><strong>42 kcal<\/strong><\/p><\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><p><strong>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/strong><\/p><\/td><td><p><strong>7.2 g<\/strong><\/p><\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>280 mg<\/td><\/tr><tr><td><p><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2&nbsp;<\/strong><\/p><\/td><td>0.94 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 B6<\/strong><\/p><\/td><td>0.15 mg<\/td><\/tr><tr><td><p><strong>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/p><\/td><td>0.35 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><p><strong>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/p><\/td><td>3.1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><p><strong>\u039d\u03b5\u03c1\u03cc<\/strong><\/p><\/td><td>87.7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1<\/h3>\n\n\n\n<p>\u03a4\u03b1 \u03b2\u03c1\u03b1\u03c3\u03c4\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b1\u03ba\u03ac \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03cc\u03bd\u03b7 \u00ab\u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae\u00bb \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03b1\u03c3\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5. \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03b9\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf:<\/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><p><strong><a class=\"ek-link\" href=\"\/blog?p=385401\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-psites-patates-laxanikwn-me-dip-apo-tiri-cottage\/\">\u03a8\u03b7\u03c4\u03ac \u03c4\u03c3\u03b9\u03c0\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03bd\u03c4\u03b9\u03c0 \u03b1\u03c0\u03cc \u03c4\u03c5\u03c1\u03af \u03ba\u03cc\u03c4\u03c4\u03b1\u03c4\u03b6<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=378574\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-kremodis-soupa-fakes\/\">\u039a\u03c1\u03b5\u03bc\u03ce\u03b4\u03b7\u03c2 \u03c3\u03bf\u03cd\u03c0\u03b1 \u03bc\u03b5 \u03c6\u03b1\u03ba\u03ad\u03c2<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=259704\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-afrato-cake-karoto\/\">\u0391\u03c6\u03c1\u03ac\u03c4\u03bf \u03ba\u03ad\u03b9\u03ba \u03ba\u03b1\u03c1\u03cc\u03c4\u03bf\u03c5 \u03bc\u03b5 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03b2\u03b1\u03bd\u03af\u03bb\u03b9\u03b1\u03c2<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=302786\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-pad-thai-noodles-me-tempeh\/\">Pad Thai Noodles \u03bc\u03b5 Tempeh \u03ba\u03b1\u03b9 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=269541\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-light-salata-fakes-feta-avocado\/\">\u03a3\u03b1\u03bb\u03ac\u03c4\u03b1 light \u03bc\u03b5 \u03c6\u03b1\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c8\u03b7\u03c4\u03ac \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1, \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c4\u03c5\u03c1i \u03c6\u03ad\u03c4\u03b1<\/a> f<\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=209198\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-bread-pumpkin-seeds\/\">\u03a8\u03c9\u03bc\u03af \u03ba\u03b1\u03c1\u03cc\u03c4\u03bf\u03c5 \u03bc\u03b5 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03cc\u03c3\u03c0\u03bf\u03c1\u03bf<\/a><\/strong><\/p><\/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.gr\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1\" class=\"wp-image-387686\" style=\"width:843px;height:562px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%CE%9A%CE%BF%CF%85%CE%BD%CE%BF%CF%85%CF%80%CE%AF%CE%B4%CE%B9\"><\/span>5. \u039a\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b1\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03ac\u03bd\u03b8\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03b9\u03b4\u03b9\u03bf\u03cd \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03bb\u03b5\u03c5\u03ba\u03ac \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03ae\u03bb\u03b9\u03bf \u03bc\u03b5 \u03c6\u03cd\u03bb\u03bb\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03bf\u03b4\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c7\u03bb\u03c9\u03c1\u03bf\u03c6\u03cd\u03bb\u03bb\u03b7\u03c2; \u03a0\u03b1\u03c1\u03ac \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c4\u03bf\u03c5\u03c2 \u00ab\u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u00bb, \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03bf \u03c3\u03b5 <strong>\u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a, \u03c6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd, \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. <\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-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<p>\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03c3\u03c4\u03b1\u03c5\u03c1\u03b1\u03bd\u03b8\u03ae \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (\u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf, \u03bb\u03ac\u03c7\u03b1\u03bd\u03bf, \u03bb\u03ac\u03c7\u03b1\u03bd\u03bf, \u03b3\u03bf\u03b3\u03b3\u03cd\u03bb\u03b9 \u03ba.\u03bb\u03c0.), \u03af\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b1 <strong>\u03b3\u03bb\u03c5\u03ba\u03bf\u03c3\u03b9\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03bd\u03ae\u03ba\u03bf\u03c5\u03bd \u03c3\u03c4\u03b1 \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03b1 <strong>\u03b2\u03c1\u03bf\u03b3\u03c7\u03bf\u03b3\u03cc\u03bd\u03b1<\/strong>. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u00ab\u03b1\u03bd\u03c4\u03b1\u03b3\u03c9\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9\u00bb \u03c4\u03bf \u03b9\u03ce\u03b4\u03b9\u03bf \u03c3\u03c4\u03b7\u03bd <strong>\u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03b9\u03ba\u03ce\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd.<\/strong> \u03a3\u03c4\u03bf\u03bd \u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03ae \u03b1\u03b4\u03ad\u03bd\u03b1, \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b2\u03c1\u03bf\u03b3\u03c7\u03bf\u03b3\u03cc\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b4\u03ad\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b9\u03c9\u03b4\u03af\u03bf\u03c5, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b1\u03bd \u03b8\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b7 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03b9\u03b4\u03b9\u03bf\u03cd \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c6\u03bf\u03c1\u03ac \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c0\u03bf\u03af\u03c9\u03bd \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03b9\u03c9\u03b4\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b3\u03bb\u03c5\u03ba\u03bf\u03c3\u03b9\u03bd\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2. \u0388\u03c4\u03c3\u03b9, \u03b1\u03bd \u03b4\u03b5\u03bd \u03c4\u03c1\u03ce\u03c4\u03b5 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03c5\u03c1\u03b1\u03bd\u03b8\u03ae \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c7\u03b1\u03c1\u03ac. \u0397 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03b7 <strong>\u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03af\u03c0\u03bf\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ac\u03c3\u03c0\u03c1\u03bf \u03ae \u03bc\u03b1\u03cd\u03c1\u03bf. \u039f\u03b9 \u03b3\u03bb\u03c5\u03ba\u03bf\u03c3\u03b9\u03bd\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03bc\u03b1\u03c2. \u0388\u03c7\u03bf\u03c5\u03bd <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03af\u03c3\u03c9\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03c3\u03b7\u03c2 <strong>\u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c7\u03ad\u03bf\u03c2 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 <strong>\u03c0\u03bd\u03b5\u03cd\u03bc\u03bf\u03bd\u03b1<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-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\"><p><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0391\u03be\u03af\u03b1<\/td><td>26 kcal<\/td><td><p><strong>\u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong><\/p><\/td><td>25 mg<\/td><\/tr><tr><td>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/td><td>2.97 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>14 mg<\/td><\/tr><tr><td>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/td><td>1.9 g<\/td><td><strong>\u03a6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf\u03c2<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/td><td>0.28 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>299 mg<\/td><\/tr><tr><td>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/td><td>2 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>48 mg<\/td><\/tr><tr><td>\u039d\u03b5\u03c1\u03cc<\/td><td>92.1 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 K<\/strong><\/p><\/td><td>15.5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9<\/h3>\n\n\n\n<p>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 \u03b1\u03bd \u03b2\u03b1\u03c1\u03b9\u03ad\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b6\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03ae \u03bd\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b9\u03c2 \u03c3\u03bf\u03cd\u03c0\u03b5\u03c2 \u03c3\u03b1\u03c2; \u0395\u03b4\u03ce \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03ad\u03b5\u03c2:\n<\/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><p><strong><a class=\"ek-link\" href=\"\/blog?p=213972\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/tinaginites-apo-kounoupidi-kai-mprokolo\/\">Pancakes \u03bc\u03b5 \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=204131\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-%cf%83%cf%85%ce%bd%cf%84%ce%b1%ce%b3%ce%ae-%cf%88%ce%b7%cf%84%cf%8c-%ce%ba%ce%bf%cf%85%ce%bd%ce%bf%cf%85%cf%80%ce%af%ce%b4%ce%b9-%ce%bc%ce%b5-%ce%b3%ce%bb%cf%85%ce%ba%ce%b9%ce%ac-chilli\/\">\u03a8\u03b7\u03c4\u03cc \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 \u03bc\u03b5 \u03c3\u03c9\u03c2 sweet chilli<\/a><\/strong><\/p><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-zimarika-me-saltsa-kounoupidiou-alfreddo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03b9\u03b4\u03b9\u03bf\u03cd Alfredo<\/a><\/strong><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=342641\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-rizi-kounoupidi-avga-laxanika\/\">\u03a1\u03cd\u03b6\u03b9 \u03b1\u03c0\u03cc \u039a\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9 \u03bc\u03b5 \u0391\u03c5\u03b3\u03ac \u03ba\u03b1\u03b9 \u039b\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/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.gr\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9\" class=\"wp-image-387595\" style=\"width:843px;height:562px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%CE%9A%CE%BF%CE%BB%CE%BF%CE%BA%CF%85%CE%B8%CE%AC%CE%BA%CE%B9\"><\/span>6. \u039a\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b5\u03c2 \u03c4\u03c9\u03bd \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03bf\u03b5\u03b9\u03b4\u03ce\u03bd \u03ae squash, \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1, \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c7\u03b8\u03b7\u03ba\u03b5 \u03c3\u03c4\u03b7\u03bd \u0399\u03c4\u03b1\u03bb\u03af\u03b1. \u0388\u03c7\u03b5\u03b9 <strong>\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 <\/strong>\u03ba\u03b1\u03b9 \u03b7 \u03b1\u03be\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b4\u03b5\u03bd \u03ad\u03b3\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03b7\u03c2 \u03c3\u03b5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c5\u03c1\u03b5\u03af\u03b1&nbsp; \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 <strong>\u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae, \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C, \u03ba\u03ac\u03bb\u03b9\u03bf, \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong> \u03ba\u03b1\u03b9<strong> \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a<\/strong>. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b5 <strong>\u03bd\u03b5\u03c1\u03cc<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong>, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03ad\u03c8\u03b7\u03c2. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03c9\u03bd <strong>\u03ba\u03bf\u03c5\u03c1\u03ba\u03bf\u03c5\u03bc\u03c0\u03b9\u03c4\u03b1\u03ba\u03b9\u03bd\u03ce\u03bd<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2 \u03b4\u03b5 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7\u03bd \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae<\/strong> \u03ba\u03b1\u03b9 <strong>\u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03bf\u03c4\u03bf\u03be\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7<\/strong> \u2013 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03b5\u03af \u03b2\u03bb\u03ac\u03b2\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong><\/p><\/td><td>13 kcal<\/td><td><p><strong>\u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong><\/p><\/td><td>23 mg<\/td><\/tr><tr><td><p><strong>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/strong><\/p><\/td><td>1.8 g<\/td><td><strong>\u03a6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf\u03c2<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><p><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2&nbsp;<\/strong><\/p><\/td><td>0.8 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>201 mg<\/td><\/tr><tr><td><p><strong>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/p><\/td><td>0.1 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>12.8 mg<\/td><\/tr><tr><td><p><strong>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/p><\/td><td>1 g<\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><p><strong>\u039d\u03b5\u03c1\u03cc<\/strong><\/p><\/td><td>95.8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03b1 \u03c4\u03c1\u03b9\u03bc\u03bc\u03ad\u03bd\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03bf \u03c0\u03bb\u03b9\u03b3\u03bf\u03cd\u03c1\u03b9 \u03b2\u03c1\u03ce\u03bc\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03cc\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03c3\u03b1 \u03c5\u03c6\u03ae.<\/li>\n\n\n\n<li>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c4\u03c1\u03b9\u03bc\u03bc\u03ad\u03bd\u03bf \u03c9\u03bc\u03cc \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9 \u03c9\u03c2 \u03bc\u03af\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac<\/li>\n\n\n\n<li>\u03a0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03c3\u03c4\u03b1 pancakes, \u03c3\u03c4\u03b1 \u03bc\u03c0\u03b9\u03c6\u03c4\u03ad\u03ba\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ac \u03c3\u03b1\u03c2 \u03ba\u03ad\u03b9\u03ba (\u03ba\u03b9\u03c2 \u03ba.\u03bb\u03c0.)<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf light \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03ba\u03ad\u03b9\u03ba, \u03bc\u03ac\u03c6\u03b9\u03bd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03c5\u03c4\u03af\u03b3\u03ba\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\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1<\/h3>\n\n\n\n<p>\u03a4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03bf \u03bf\u03c5\u03b4\u03ad\u03c4\u03b5\u03c1\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03c1\u03cd\u03c8\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9:<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-quinoa-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u03a8\u03b7\u03c4\u03ac \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03c6\u03bf\u03cd\u03c1\u03bd\u03bf\u03c5 \u03bc\u03b5 \u03ba\u03b9\u03bd\u03cc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03c5\u03c1\u03af<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-pancakes-apo-kolokithakia-me-freska-mirodika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pancakes \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03b9\u03bf\u03cd \u03bc\u03b5 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bc\u03c5\u03c1\u03c9\u03b4\u03b9\u03ba\u03ac<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-brownies-apo-kolokithakia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u039c\u03b1\u03bb\u03b1\u03ba\u03ac \u03bc\u03c0\u03c1\u03ac\u03bf\u03c5\u03bd\u03b9\u03c2 \u03bc\u03b5 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-%cf%83%cf%85%ce%bd%cf%84%ce%b1%ce%b3%ce%ae-pancakes-%ce%bb%ce%b1%cf%87%ce%b1%ce%bd%ce%b9%ce%ba%cf%8e%ce%bd-%ce%bc%ce%b5-%ce%ba%ce%b9%ce%bd%cf%8c%ce%b1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pancakes \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03ba\u03b9\u03bd\u03cc\u03b1<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/blog\/almuro-keik-me-kolokuthaki-kai-upsili-periektikotita-se-proteini\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0391\u03bb\u03bc\u03c5\u03c1\u03cc \u03ba\u03ad\u03b9\u03ba \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03b9\u03bf\u03cd \u03bc\u03b5 \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<\/a><\/strong><\/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.gr\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1\" class=\"wp-image-387613\" style=\"width:843px;height:562px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03bf\u03bb\u03bf\u03ba\u03c5\u03b8\u03ac\u03ba\u03b9\u03b1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%CE%9C%CE%B1%CF%81%CE%BF%CF%8D%CE%BB%CE%B9\"><\/span>7. \u039c\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2 \u03c6\u03c5\u03bb\u03bb\u03ce\u03b4\u03b5\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03bc\u03b5 \u03bb\u03af\u03b3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2. \u0397 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5&nbsp; \u03b3\u03b5\u03cd\u03c3\u03b7 \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03bf\u03be\u03ad\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9, \u03cc\u03c0\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03bf \u03ba\u03b9\u03c4\u03c1\u03b9\u03ba\u03cc \u03bf\u03be\u03cd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b7 <strong>\u03bb\u03b1\u03ba\u03c4\u03bf\u03c5\u03ba\u03af\u03bd\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03b7 <strong>\u03bb\u03b1\u03ba\u03c4\u03bf\u03c0\u03b9\u03ba\u03c1\u03af\u03bd\u03b7<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03ae\u03be\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03b7\u03b3\u03ae <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C, \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u03c4\u03b7\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u0392, \u03c6\u03c5\u03bb\u03bb\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03ad\u03bf\u03c2, \u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ce\u03bd, \u03ba\u03b1\u03bb\u03af\u03bf\u03c5<\/strong> \u03ba\u03b1\u03b9 <strong>\u03bc\u03b1\u03b3\u03bd\u03b7\u03c3\u03af\u03bf\u03c5<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03c1\u03bf\u03c3\u03ad\u03be\u03c4\u03b5 \u03c0\u03ce\u03c2 <strong>\u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5<\/strong> \u03ba\u03b1\u03b9 <strong>\u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03b5\u03c4\u03b5<\/strong> \u03c4\u03bf \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03c6\u03c1\u03ad\u03c3\u03ba\u03bf \u03c4\u03bf \u03b2\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b1\u03c2, \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf, \u03b3\u03b9\u03b1\u03c4\u03af \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b1\u03bb\u03bb\u03bf\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c7\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac. \u0391\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03bf \u03c8\u03c5\u03b3\u03b5\u03af\u03bf \u03c4\u03bf \u03c0\u03bf\u03bb\u03cd \u03b3\u03b9\u03b1 \u03b4\u03cd\u03bf \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2, \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03c4\u03c5\u03bb\u03b9\u03b3\u03bc\u03ad\u03bd\u03bf \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c5\u03b3\u03c1\u03ae \u03c0\u03b5\u03c4\u03c3\u03ad\u03c4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9 (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0391\u03be\u03af\u03b1<\/td><td>16 kcal<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 K<\/strong><\/p><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/td><td>1.4 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>4.6 mg<\/td><\/tr><tr><td>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/td><td>1.3 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/td><td>0.2 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/td><td>1.4 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>253 mg<\/td><\/tr><tr><td>\u039d\u03b5\u03c1\u03cc<\/td><td>94.7 g<\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9<\/h3>\n\n\n\n<p>\u0388\u03bd\u03b1 \u03bc\u03c0\u03bf\u03bb \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03bc\u03b5 \u03bd\u03c4\u03c1\u03ad\u03c3\u03b9\u03bd\u03b3\u03ba \u03c9\u03c2 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03c0\u03b9\u03ac\u03c4\u03bf \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03b1\u03c2. \u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03bf \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03cc \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\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><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-meksikanika-tacos-tofu-laxanika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u039c\u03b5\u03be\u03b9\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1 \u03c4\u03ac\u03ba\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03cc\u03c6\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-tacos-psarion-me-geusi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u03a4\u03ac\u03ba\u03bf\u03c2 \u03c8\u03b1\u03c1\u03b9\u03ce\u03bd \u03b3\u03b5\u03bc\u03ac\u03c4\u03b1 \u03bc\u03b5 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/3-sintages-igeiina-smoothies-sokolata-milo-patzari-spanaki\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u0393\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03cc\u03bd\u03bf, \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<\/a><\/strong><\/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=\"712\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9\" class=\"wp-image-387628\" style=\"width:843px;height:534px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03bc\u03b1\u03c1\u03bf\u03cd\u03bb\u03b9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%CE%A0%CE%B1%CE%BD%CF%84%CE%B6%CE%AC%CF%81%CE%B9%CE%B1\"><\/span>8. \u03a0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9, \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03ad\u03c3\u03ba\u03bf\u03c5\u03bb\u03bf, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03bc\u03ac\u03bb\u03bb\u03bf\u03bd \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03b6\u03b5\u03c4\u03b1\u03b9. \u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03ad\u03c7\u03b5\u03b9 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0398\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 <strong>\u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 <strong>\u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2<\/strong>, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 <strong>\u03b1\u03b8\u03b7\u03c1\u03bf\u03c3\u03ba\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7\u03c2<\/strong> \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03c3\u03c4\u03bf \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd <strong>\u03c7\u03c5\u03bc\u03cc<\/strong> \u03c4\u03bf\u03c5. \u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c7\u03c5\u03bc\u03bf\u03cd \u03c0\u03b1\u03bd\u03c4\u03b6\u03b1\u03c1\u03b9\u03bf\u03cd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b7 <strong>\u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7<\/strong>. \u038c\u03bb\u03b1 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b8\u03b7\u03ba\u03b1\u03bd \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03b5 <strong>\u03bd\u03b9\u03c4\u03c1\u03b9\u03ba\u03ac \u03ac\u03bb\u03b1\u03c4\u03b1,<\/strong> \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 <strong>\u03bc\u03bf\u03bd\u03bf\u03be\u03b5\u03af\u03b4\u03b9\u03bf \u03c4\u03bf\u03c5 \u03b1\u03b6\u03ce\u03c4\u03bf\u03c5<\/strong> \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af <strong>\u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7<\/strong> \u03c4\u03c9\u03bd \u03b1\u03b9\u03bc\u03bf\u03c6\u03cc\u03c1\u03c9\u03bd \u03b1\u03b3\u03b3\u03b5\u03af\u03c9\u03bd (\u03b1\u03b3\u03b3\u03b5\u03b9\u03bf\u03b4\u03b9\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae), \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c4\u03bf\u03b9\u03c7\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc, \u03c4\u03bf \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b8\u03b1 \u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03c0\u03b7\u03b3\u03ae \u03bc\u03b5\u03c4\u03ac\u03bb\u03bb\u03c9\u03bd, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1<strong>\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5, \u03c6\u03c9\u03c3\u03c6\u03cc\u03c1\u03bf\u03c5, \u03ba\u03b1\u03bb\u03af\u03bf\u03c5, \u03bc\u03b1\u03b3\u03bd\u03b7\u03c3\u03af\u03bf\u03c5<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5<\/strong>. \u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ac\u03c6\u03b8\u03bf\u03bd\u03b7<strong> \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C, \u03c6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd <\/strong>\u03ba\u03b1\u03b9 <strong>\u03ba\u03b1\u03c1\u03bf\u03c4\u03b5\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae<\/strong>. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03bc\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ac\u03be\u03b9\u03b6\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1 (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0391\u03be\u03af\u03b1<\/td><td>41 kcal<\/td><td><p><strong>\u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong><\/p><\/td><td>16 mg<\/td><\/tr><tr><td>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/td><td>6.8 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>23 mg<\/td><\/tr><tr><td>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/td><td>1.6 g<\/td><td><strong>\u03a6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf\u03c2<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/td><td>0.2 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>325 mg<\/td><\/tr><tr><td>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/td><td>2.8 g<\/td><td><p><strong>\u03a3\u03af\u03b4\u03b7\u03c1\u03bf\u03c2<\/strong><\/p><\/td><td>0.8 mg<\/td><\/tr><tr><td>\u039d\u03b5\u03c1\u03cc<\/td><td>87.6 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>4.9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>\u0392\u03ae\u03c4\u03b1-\u03ba\u03b1\u03c1\u03bf\u03c4\u03ad\u03bd\u03b9\u03bf<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1<\/h3>\n\n\n\n<p>\u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac. \u0395\u03af\u03c4\u03b5 \u03b3\u03bb\u03c5\u03ba\u03cc, \u03b5\u03af\u03c4\u03b5 \u03b1\u03bb\u03bc\u03c5\u03c1\u03cc, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03c4\u03c1\u03cc\u03c0\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5:\n<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-ntip-patzariou-me-tiri-kouark\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u039d\u03c4\u03b9\u03c0 \u03c0\u03b1\u03bd\u03c4\u03b6\u03b1\u03c1\u03b9\u03bf\u03cd \u03bc\u03b5 \u03c4\u03c5\u03c1\u03af \u03ba\u03bf\u03c5\u03ac\u03c1\u03ba<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-hummus-apo-revithia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u03a7\u03bf\u03cd\u03bc\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03a1\u03b5\u03b2\u03cd\u03b8\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03a0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/fitness-%cf%83%cf%85%ce%bd%cf%84%ce%b1%ce%b3%ce%ae-brownies-%cf%80%ce%b1%ce%bd%cf%84%ce%b6%ce%b1%cf%81%ce%b9%ce%bf%cf%8d-%ce%bc%ce%b5-%ce%b3%ce%bb%ce%ac%cf%83%ce%bf-%ce%b1%cf%80%cf%8c-%cf%84%cf%85\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Brownies \u03c0\u03b1\u03bd\u03c4\u03b6\u03b1\u03c1\u03b9\u03bf\u03cd \u03bc\u03b5 \u03b3\u03bb\u03ac\u03c3\u03bf \u03b1\u03c0\u03cc \u03c4\u03c5\u03c1\u03af \u03ba\u03c1\u03ad\u03bc\u03b1<\/a><\/strong><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=355051\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/3-sintages-igeiina-smoothies-sokolata-milo-patzari-spanaki\/\">3 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac smoothies<\/a><\/strong><\/p><\/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.gr\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1\" class=\"wp-image-387643\" style=\"width:843px;height:562px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03c0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%CE%91%CE%B3%CE%B3%CE%BF%CF%8D%CF%81%CE%B9\"><\/span>9. \u0391\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2, \u03ad\u03c4\u03c3\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c6\u03c1\u03bf\u03cd\u03c4\u03bf. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03b1\u03be\u03af\u03b1 \u03b4\u03b5\u03bd \u03b8\u03c5\u03bc\u03af\u03b6\u03b5\u03b9 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03c9\u03bd \u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd. \u0388\u03c7\u03b5\u03b9 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7\u03bd <strong>\u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03bd\u03b5\u03c1\u03cc (96%)<\/strong>, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae <strong>\u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c5\u03b3\u03c1\u03ce\u03bd<\/strong>. \u0388\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf 20% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c5\u03b3\u03c1\u03ce\u03bd \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03ac \u03bc\u03b1\u03c2. \u03a4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b5\u03c2 \u03c3\u03b5 \u03bd\u03b5\u03c1\u03cc \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u039f\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2, \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 <strong>\u03c6\u03bb\u03bf\u03cd\u03b4\u03b1<\/strong>, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03bb\u03bf\u03cd\u03b4\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03c4\u03b1 \u03c0\u03bb\u03ad\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ac \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b4\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03b5\u03c0\u03b9\u03b2\u03bb\u03b1\u03b2\u03b5\u03af\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03bf\u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03ac \u03c4\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 <strong>\u03bd\u03b5\u03c1\u03cc<\/strong>, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 <a href=\"https:\/\/gymbeam.gr\/phitikes-ines\" data-mce-href=\"https:\/\/gymbeam.gr\/phitikes-ines\"><strong>\u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/a> \u03ba\u03b1\u03b9 \u03b7 <strong>\u03c0\u03bf\u03bb\u03cd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b1\u03be\u03af\u03b1<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c0\u03bf\u03bb\u03cd \u03c3\u03c4\u03b9\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b5\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u03a4\u03b1 \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03ba\u03b1\u03bb\u03ae <strong>\u03c0\u03b7\u03b3\u03ae \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 C,<\/strong> <strong>\u03c6\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03ad\u03bf\u03c2, \u03ba\u03b1\u03bb\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-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<h3 class=\"wp-block-heading\"><p><strong>\u039c\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9 (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong><\/p><\/td><td>17 kcal<\/td><td><p><strong>\u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong><\/p><\/td><td>16 mg<\/td><\/tr><tr><td><p><strong>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/strong><\/p><\/td><td>3.1 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>147 mg<\/td><\/tr><tr><td><p><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2&nbsp;<\/strong><\/p><\/td><td>0.65 g<\/td><td><p><strong>\u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td><p><strong>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong><\/p><\/td><td>0.1 g<\/td><td><p><strong>\u03a6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd<\/strong><\/p><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><p><strong>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/p><\/td><td>0.5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><p><strong>\u039d\u03b5\u03c1\u03cc<\/strong><\/p><\/td><td>95.2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9<\/h3>\n\n\n\n<p>\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03c4\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03b1\u03c0\u03bb\u03ac \u03b2\u03b1\u03c1\u03b5\u03c4\u03ac \u03c1\u03bf\u03bb\u03ac \u03b1\u03b3\u03b3\u03bf\u03c5\u03c1\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03b1\u03b3\u03b3\u03bf\u03c5\u03c1\u03b9\u03bf\u03cd \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03bf \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2; \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5\u03c2:\n<\/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><p><strong><a class=\"ek-link\" href=\"\/blog?p=336158\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-wrap-tortigias-tonos-avocando\/\">Wrap \u03c4\u03cc\u03bd\u03bf\u03c5 \u03bc\u03b5 \u03bd\u03c4\u03b9\u03c0 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf \u03ba\u03b1\u03b9 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=282842\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-gazpacho-soupa\/\">\u039a\u03c1\u03cd\u03b1 \u03c3\u03bf\u03cd\u03c0\u03b1 Gazpacho \u03b1\u03c0\u03cc \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=269806\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-salata-zimarikon-me-feta\/\">\u0395\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03ae \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a class=\"ek-link\" href=\"\/blog?p=270123\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-spring-rolls-garida\/\">\u0393\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 spring rolls \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03b3\u03b1\u03c1\u03af\u03b4\u03b1<\/a><\/strong><\/p><\/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=\"747\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9\" class=\"wp-image-387661\" style=\"width:843px;height:560px\" title=\"\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03b1\u03b3\u03b3\u03bf\u03cd\u03c1\u03b9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%CE%9C%CE%B5%CE%BB%CE%B9%CF%84%CE%B6%CE%AC%CE%BD%CE%B1\"><\/span>10. \u039c\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03bc\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u0392\u03b1\u03bb\u03ba\u03ac\u03bd\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03c4\u03b7\u03c2 \u03bc\u03c9\u03b2 \u03c7\u03c1\u03ce\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b1\u03cd\u03c1\u03b7, \u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b7 \u03ae \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b7 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03c4\u03c5\u03c0\u03b9\u03ba\u03cc<strong> \u03bc\u03c9\u03b2 \u03c7\u03c1\u03ce\u03bc\u03b1<\/strong> \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 <strong>\u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03bf\u03b5\u03b9\u03b4\u03ae<\/strong>, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03b7 <strong>\u03b4\u03b5\u03bb\u03c6\u03b9\u03bd\u03b9\u03b4\u03af\u03bd\u03b7<\/strong>. \u0397 <strong>\u03b4\u03b5\u03bb\u03c6\u03b9\u03bd\u03b9\u03b4\u03af\u03bd\u03b7<\/strong>, \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03bf \u03c7\u03bb\u03c9\u03c1\u03bf\u03b3\u03b5\u03bd\u03b9\u03ba\u03cc \u03bf\u03be\u03cd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03c1\u03cd\u03b2\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1\u03c2. \u03a7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03c4\u03bf \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03b1\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03c9\u03bd <strong>\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03b1\u03c2 \u03c4\u03bf\u03b9\u03c7\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd<\/strong>. \u0388\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03b1\u03bd\u03c4\u03b9\u03c5\u03c0\u03b5\u03c1\u03c4\u03b1\u03c3\u03b9\u03ba\u03ae<\/strong> <strong>\u03b4\u03c1\u03ac\u03c3\u03b7<\/strong> (\u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2), \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c4\u03b7\u03c2 <strong>\u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03cc\u03bb\u03b7\u03c2<\/strong> \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03ae \u03c4\u03b7\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03b1\u03ba\u03c7\u03ac\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c4\u03bf \u03c1\u03cc\u03bb\u03bf \u03c4\u03b7\u03c2 \u03c3\u03c4\u03b1 \u03b5\u03c0\u03b9\u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03bd\u03bf\u03c3\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03c1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf <strong>\u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf<\/strong> (\u03c3\u03b1\u03ba\u03c7\u03b1\u03c1\u03ce\u03b4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5 2, \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1, \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bb\u03b9\u03c0\u03b9\u03b4\u03af\u03c9\u03bd \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1, \u03c5\u03c8\u03b7\u03bb\u03ae \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7).&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03bc\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03ba\u03b1\u03bb\u03ae \u03c0\u03b7\u03b3\u03ae <strong>\u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5, \u03c6\u03c9\u03c3\u03c6\u03cc\u03c1\u03bf\u03c5, \u03bc\u03b1\u03b3\u03bd\u03b7\u03c3\u03af\u03bf\u03c5<\/strong> \u03ba\u03b1\u03b9 <strong>\u03ba\u03b1\u03bb\u03af\u03bf\u03c5<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03c6\u03ac\u03c4\u03b5 <strong>\u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03be\u03b5\u03c6\u03bb\u03bf\u03c5\u03b4\u03af\u03c3\u03b5\u03c4\u03b5<\/strong>. \u0391\u03c6\u03b1\u03b9\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c6\u03bb\u03bf\u03cd\u03b4\u03b1, \u03b8\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03ad\u03bd\u03c4\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-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<p>\u039c\u03b7\u03bd <strong>\u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03bf\u03c4\u03ad \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03c9\u03bc\u03cc<\/strong>. \u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 <strong>\u03b1\u03bb\u03ba\u03b1\u03bb\u03bf\u03b5\u03b9\u03b4\u03ae<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03c3\u03bf\u03bb\u03b1\u03bd\u03af\u03bd\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03ac \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03ae <strong>\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03b9<\/strong> \u03c4\u03b1 \u03b1\u03bb\u03ba\u03b1\u03bb\u03bf\u03b5\u03b9\u03b4\u03ae. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[5]&nbsp;<\/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\"><p><strong>\u03a0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7 \u03bc\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1 (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc<\/th><th><\/th><th>\u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0391\u03be\u03af\u03b1<\/td><td>23 kcal<\/td><td><p><strong>\u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong><\/p><\/td><td>9 mg<\/td><\/tr><tr><td>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 <\/td><td>2.9 g<\/td><td><p><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong><\/p><\/td><td>14 mg<\/td><\/tr><tr><td>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/td><td>0.98 g<\/td><td><p><strong>\u039a\u03ac\u03bb\u03b9\u03bf<\/strong><\/p><\/td><td>229 mg<\/td><\/tr><tr><td>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/td><td>0.18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>\u039d\u03b5\u03c1\u03cc<\/td><td>92.3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03b5\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039a\u03cc\u03c8\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b5 \u03c6\u03ad\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c4\u03b7\u03c2 \u03b1\u03c1\u03b5\u03c3\u03ba\u03b5\u03af\u03b1\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li>\u039a\u03cc\u03c8\u03c4\u03b5 \u03c4\u03b7 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7, \u03b3\u03b5\u03bc\u03af\u03c3\u03b5 \u03c4\u03b7 \u03c0\u03c7 \u03bc\u03b5 \u03ba\u03b9\u03bc\u03ac \u03ae \u03ac\u03bb\u03bb\u03b7 \u03b3\u03ad\u03bc\u03b9\u03c3\u03b7 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c6\u03bf\u03cd\u03c1\u03bd\u03bf.<\/li>\n\n\n\n<li>\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c9\u03c2 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03b2\u03c1\u03b1\u03c3\u03c4\u03ae \u03ae \u03c8\u03b7\u03c4\u03ae.<\/li>\n\n\n\n<li>\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c9\u03c2 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03bc\u03b5 \u03b2\u03c1\u03b1\u03c3\u03c4\u03ac \u03ae \u03c8\u03b7\u03c4\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac.<\/li>\n\n\n\n<li>\u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03bb\u03ae \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf \u03c6\u03bf\u03cd\u03c1\u03bd\u03bf \u03ae\/\u03ba\u03b1\u03b9 \u03bb\u03b1\u03b6\u03ac\u03bd\u03b9\u03b1.<\/li>\n\n\n\n<li>\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c9\u03c2 \u03bd\u03c4\u03b9\u03c0 \u03ae  \u03c9\u03c2 \u03ac\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1<\/li>\n<\/ul>\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\"><span class=\"ez-toc-section\" id=\"%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CE%B1%CF%84%CE%B1%CF%83%CF%84%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B1_%CF%86%CF%81%CE%AD%CF%83%CE%BA%CE%B1_%CE%BB%CE%B1%CF%87%CE%B1%CE%BD%CE%B9%CE%BA%CE%AC_%CE%BC%CE%B5_%CE%BA%CE%B1%CF%84%CE%B5%CF%88%CF%85%CE%B3%CE%BC%CE%AD%CE%BD%CE%B1\"><\/span>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b1 \u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af&nbsp; \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c4\u03b1 <strong>\u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1<\/strong> \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03c8\u03c5\u03be\u03b7. \u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1, \u03b3\u03b9\u03b1\u03c4\u03af \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac <strong>\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ce\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong> <strong>\u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1.<\/strong> \u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03c4\u03ae\u03c1\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03c8\u03c5\u03be\u03b7 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2. \u039c\u03ac\u03bb\u03b9\u03c3\u03c4\u03b1 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf,&nbsp; \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac&nbsp; \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd \u03c3\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b9\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b7 \u03ba\u03b1\u03c4\u03ac\u03c8\u03c5\u03be\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03c0\u03bf\u03c5 \u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03c9\u03c1\u03af\u03bc\u03b1\u03bd\u03c3\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf <a href=\"\/blog?p=223538\" data-mce-href=\"https:\/\/gymbeam.gr\/blog\/%ce%b5%ce%af%ce%bd%ce%b1%ce%b9-%cf%84%ce%b1-%cf%86%cf%81%ce%ad%cf%83%ce%ba%ce%b1-%cf%86%cf%81%ce%bf%cf%8d%cf%84%ce%b1-%ce%ba%ce%b1%ce%b9-%ce%bb%ce%b1%cf%87%ce%b1%ce%bd%ce%b9%ce%ba%ce%ac-%cf%80%ce%b9\/\"><strong>\u0395\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03c0\u03b9\u03bf \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b5\u03c8\u03c5\u03b3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03bf\u03bd\u03c3\u03b5\u03c1\u03b2\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b1;<\/strong><\/a><\/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\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bf\u03c0\u03c9\u03c3\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2. \u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bc\u03ad\u03c4\u03c1\u03b7\u03c4\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ac <strong>\u03bf\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1<\/strong>. \u0395\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03af\u03b3\u03bc\u03b1 \u03bf\u03c5\u03c3\u03b9\u03ce\u03bd \u03bc\u03b5 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03bc\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u03c4\u03bf \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u03c4\u03b7\u03bd \u03cc\u03c1\u03b1\u03c3\u03b7, \u03c4\u03bf \u03b4\u03ad\u03c1\u03bc\u03b1, \u03c4\u03bf \u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc, \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03b1\u03ba\u03cc\u03bc\u03b7. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf \u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b1 <strong>400 g<\/strong> \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>\u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2<\/strong> \u03c3\u03c4\u03b1 \u03b5\u03af\u03b4\u03b7 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b5, \u03ce\u03c3\u03c4\u03b5 \u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd <strong>\u03c0\u03b9\u03bf \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b7<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03ba\u03b1\u03b9 \u03bc\u03ac\u03b8\u03b1\u03c4\u03b5 \u03ba\u03ac\u03c4\u03b9, \u03bc\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u039a\u039f\u03a1\u03a5\u03a6\u0391\u0399\u0391 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2.<\/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=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bb\u03cc\u03b3\u03c9 \u03c4\u03c9\u03bd \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03c6\u03cc\u03c1\u03c9\u03bd \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03c9\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03bc\u03b1\u03c2 \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03ba\u03ac\u03b8\u03b5\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd.<\/p>\n","protected":false},"author":156,"featured_media":387519,"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":[7565,7649,6875,7625],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-408062","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diaita-kai-ugieinos-tropos-zois","8":"tag-7565","9":"tag-7649","10":"tag-6875","11":"tag-7625","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>\u03a4\u03b1 \u039a\u039f\u03a1\u03a5\u03a6\u0391\u0399\u0391 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03b1\u03bb\u03bb\u03b9\u03ce\u03c2 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03bb\u03bf\u03cd\u03bc\u03b5. \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bf\u03b9 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2, \u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9, \u03c4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u03a4\u03b1 \u039a\u039f\u03a1\u03a5\u03a6\u0391\u0399\u0391 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03b1\u03bb\u03bb\u03b9\u03ce\u03c2 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03bb\u03bf\u03cd\u03bc\u03b5. \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bf\u03b9 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b5\u03c2, \u03c4\u03bf \u03ba\u03bf\u03c5\u03bd\u03bf\u03c5\u03c0\u03af\u03b4\u03b9, \u03c4\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.gr\/blog\/ta-korifaia-ofeli-twn-laxanikwn-pou-tha-sas-kanoun-na-deite-to-fagito-alliws\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-08T15:25:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-01T08:16:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written 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