{"id":430096,"date":"2023-05-30T10:06:13","date_gmt":"2023-05-30T08:06:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430096"},"modified":"2025-04-01T11:16:08","modified_gmt":"2025-04-01T09:16:08","slug":"voutira-xiron-karpon-kai-oi-katigories-tous","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/voutira-xiron-karpon-kai-oi-katigories-tous\/","title":{"rendered":"\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u039e\u03b7\u03c1\u03ce\u03bd \u039a\u03b1\u03c1\u03c0\u03ce\u03bd: \u039f\u03b9 \u039a\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2, \u03b7 \u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u0391\u03be\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u039f\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5\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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%B2%CE%BF%CF%8D%CF%84%CE%B7%CF%81%CE%BF_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD_%CE%BA%CE%B1%CE%B9_%CF%80%CF%89%CF%82_%CF%80%CE%B1%CF%81%CE%AC%CE%B3%CE%B5%CF%84%CE%B1%CE%B9\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03b7\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9;\">\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03b7\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9;<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%A0%CE%BF%CE%B9%CE%BF%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BF%CE%B9_%CE%B4%CE%B9%CE%B1%CF%86%CE%BF%CF%81%CE%B5%CF%84%CE%B9%CE%BA%CE%BF%CE%AF_%CF%84%CF%8D%CF%80%CE%BF%CE%B9_%CE%B2%CE%BF%CF%85%CF%84%CF%8D%CF%81%CF%89%CE%BD_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD\" title=\"\u03a0\u03bf\u03b9\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd;\">\u03a0\u03bf\u03b9\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd;<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%A4%CE%B1_%CF%80%CE%B9%CE%BF_%CE%B4%CE%B7%CE%BC%CE%BF%CF%86%CE%B9%CE%BB%CE%AE_%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%B1_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD_%CE%BA%CE%B1%CE%B9_%CE%BF%CE%B9_%CE%B9%CE%B4%CE%B9%CF%8C%CF%84%CE%B7%CF%84%CE%AD%CF%82_%CF%84%CE%BF%CF%85%CF%82\" title=\"\u03a4\u03b1 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2\">\u03a4\u03b1 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/voutira-xiron-karpon-kai-oi-katigories-tous\/#1_%CE%A6%CF%85%CF%83%CF%84%CE%B9%CE%BA%CE%BF%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF\" title=\"1. \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\">1. \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#2_%CE%91%CE%BC%CF%85%CE%B3%CE%B4%CE%B1%CE%BB%CE%BF%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF\" title=\"2. \u0391\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\">2. \u0391\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/voutira-xiron-karpon-kai-oi-katigories-tous\/#3_%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CE%BA%CE%AC%CF%83%CE%B9%CE%BF%CF%85%CF%82\" title=\"3. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2\">3. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#4_%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CF%86%CE%BF%CF%85%CE%BD%CF%84%CE%BF%CF%85%CE%BA%CE%B9%CE%BF%CF%8D\" title=\"4. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd\">4. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#5_%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CE%B1%CF%80%CF%8C_%CE%BA%CE%B5%CE%BB%CF%85%CF%86%CF%89%CF%84%CF%8C_%CF%86%CE%B9%CF%83%CF%84%CE%AF%CE%BA%CE%B9\" title=\"5. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03c0\u03cc \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9\">5. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03c0\u03cc \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%A3%CF%8D%CE%B3%CE%BA%CF%81%CE%B9%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B8%CF%81%CE%B5%CF%80%CF%84%CE%B9%CE%BA%CF%8E%CE%BD_%CE%B1%CE%BE%CE%B9%CF%8E%CE%BD_%CF%84%CF%89%CE%BD_%CE%B2%CE%BF%CF%85%CF%84%CF%8D%CF%81%CF%89%CE%BD_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD\" title=\"\u03a3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03be\u03b9\u03ce\u03bd \u03c4\u03c9\u03bd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd\">\u03a3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03be\u03b9\u03ce\u03bd \u03c4\u03c9\u03bd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B1%CF%80%CE%BF%CE%B8%CE%B7%CE%BA%CE%B5%CF%8D%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF_%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.gr\/blog\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%B1_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD_%CE%B3%CE%B9%CE%B1_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%B1%CF%8D%CE%BE%CE%B7%CF%83%CE%B7_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\" title=\"\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\">\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/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\/voutira-xiron-karpon-kai-oi-katigories-tous\/#%CE%A4%CE%B9_%CE%B8%CE%B1_%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 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039f\u03b9 \u03b5\u03c0\u03bf\u03c7\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03ae\u03be\u03b5\u03c1\u03b5\u03c2 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf, \u03b1\u03c0\u03cc \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b1\u03bc\u03b5\u03c1\u03b9\u03ba\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c4\u03b1\u03b9\u03bd\u03af\u03b5\u03c2, \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03b9 \u03c0\u03c1\u03bf \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd. \u03a4\u03ce\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 \u03bb\u03b1\u03c7\u03c4\u03b1\u03c1\u03b9\u03c3\u03c4\u03bf\u03cd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03b5\u03b9\u03c1\u03b1\u03c3\u03bc\u03cc \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03bd\u03b1 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\u03bc\u03b1 \u03c4\u03cc\u03c3\u03bf \u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03b1; \u0391\u03c5\u03c4\u03cc, \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03ac\u03bb\u03bb\u03b1, \u03b8\u03b1 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03bc\u03b1\u03c2 \u03ac\u03c1\u03b8\u03c1\u03bf.<\/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_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%BF_%CE%B2%CE%BF%CF%8D%CF%84%CE%B7%CF%81%CE%BF_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD_%CE%BA%CE%B1%CE%B9_%CF%80%CF%89%CF%82_%CF%80%CE%B1%CF%81%CE%AC%CE%B3%CE%B5%CF%84%CE%B1%CE%B9\"><\/span>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03b7\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c5\u03c3\u03af\u03b1 \u03bc\u03b9\u03b1 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2. \u0391\u03c0\u03cc \u03c4\u03b7 \u03bc\u03b9\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03bf\u03cd\u03c2 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 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id=\"%CE%A0%CE%BF%CE%B9%CE%BF%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BF%CE%B9_%CE%B4%CE%B9%CE%B1%CF%86%CE%BF%CF%81%CE%B5%CF%84%CE%B9%CE%BA%CE%BF%CE%AF_%CF%84%CF%8D%CF%80%CE%BF%CE%B9_%CE%B2%CE%BF%CF%85%CF%84%CF%8D%CF%81%CF%89%CE%BD_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD\"><\/span>\u03a0\u03bf\u03b9\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><span style=\"font-size: 11pt;font-family: Arial;color: #000000;background-color: transparent;font-weight: 400;font-style: normal;font-variant: normal;text-decoration: none;vertical-align: baseline\">\u03a4\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03b9\u03c2 \u03c0\u03b9\u03bf spread \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03bf\u03c5, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03c5\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03bc\u03ad\u03c4\u03c1\u03b7\u03c4\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03b3\u03bf\u03c1\u03ac \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1. \u0391\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03c4\u03c9\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03c4\u03b1\u03be\u03b9\u03bd\u03bf\u03bc\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5<\/span><span style=\"font-size: 11pt;font-family: Arial;color: #000000;background-color: transparent;font-weight: bold;font-style: normal;font-variant: normal;text-decoration: none;vertical-align: baseline\"> \u03b1\u03c0\u03bb\u03ac, \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03b5\u03b9\u03b4\u03ce\u03bd, \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2<\/span><span style=\"font-size: 11pt;font-family: Arial;color: #000000;background-color: transparent;font-weight: 400;font-style: normal;font-variant: normal;text-decoration: none;vertical-align: baseline\">. \u0394\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03cc\u03bc\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03c5\u03c6\u03ae, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03ae \u03ae \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03ae. \u0388\u03c4\u03c3\u03b9 \u03cc\u03c3\u03bf\u03b9 \u03bb\u03b1\u03c4\u03c1\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03c4\u03c1\u03b5\u03bb\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c0\u03b1\u03bb\u03cc \u03ae \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03cc \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf. \u039f\u03b9 \u03bc\u03b5\u03bd \u03b1\u03c0\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03c1\u03b5\u03bc\u03ce\u03b4\u03b7, \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c5\u03b3\u03c1\u03ae \u03c5\u03c6\u03ae \u03c4\u03bf\u03c5 \u03b1\u03c0\u03b1\u03bb\u03bf\u03cd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5, \u03b5\u03bd\u03ce \u03bf\u03b9 \u03ac\u03bb\u03bb\u03bf\u03b9 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03ac \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1 \u03c4\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd.<\/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\">\u03a0\u03ce\u03c2 \u03c4\u03b1\u03be\u03b9\u03bd\u03bf\u03bc\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c0\u03b1\u03bb\u03cc \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd:<\/strong> \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03b1\u03bb\u03ae, \u03c0\u03b9\u03bf \u03c1\u03b5\u03c5\u03c3\u03c4\u03ae \u03c5\u03c6\u03ae \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1.<\/li>\n\n\n\n<li><b>\u03a4\u03c1\u03b1\u03b3\u03b1\u03bd\u03cc \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd:<\/b><span style=\"font-weight: 400\"> \u03ad\u03c7\u03b5\u03b9 \u03c7\u03bf\u03bd\u03c4\u03c1\u03ac \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1 \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03ce\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03b5\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03b1\u03bb\u03ae \u03ba\u03c1\u03ad\u03bc\u03b1. \u039f \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03bb\u03b5\u03c3\u03c4\u03bf\u03cd\u03bd \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03bf\u03b9 \u03be\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03c1\u03ad\u03bc\u03b1. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2022\/09\/GB_obchod_okt-3-1124x749.jpg\" alt=\"\u0397 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03bf\u03cd \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03bf\u03cd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd\" class=\"wp-image-391578\" style=\"width:843px;height:562px\" title=\"\u0397 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03bf\u03cd \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03bb\u03bf\u03cd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/GB_obchod_okt-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/GB_obchod_okt-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/GB_obchod_okt-3.jpg 1500w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03ce\u03c2 \u03c4\u03b1\u03be\u03b9\u03bd\u03bf\u03bc\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03c4\u03c9\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2;<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b5\u03bd\u03cc\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03cc\u03bd\u03bf \u03ad\u03bd\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03b7 \u03bb\u03af\u03c3\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd <strong>100% \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9\u03b1, \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2, \u03b1\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1, \u03ba\u03b1\u03c1\u03cd\u03b4\u03b1 \u03ae \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2.<\/strong> \u0391\u03c5\u03c4\u03ac \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd \u03bc\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b3\u03b5\u03cd\u03c3\u03b7 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ac \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03ac\u03bb\u03bb\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03b3\u03b5\u03cd\u03c3\u03b7\u03c2 (\u03b6\u03ac\u03c7\u03b1\u03c1\u03b7, \u03b1\u03bb\u03ac\u03c4\u03b9, \u03c6\u03bf\u03b9\u03bd\u03b9\u03ba\u03ad\u03bb\u03b1\u03b9\u03bf) \u03ae \u03ac\u03bb\u03bb\u03b1 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1. \u0391\u03c5\u03c4\u03cc \u03c4\u03b1 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03bc\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ac \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03cc\u03c0\u03bf\u03b9\u03bf\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc \u03c3\u03bd\u03b1\u03ba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03c4\u03cd\u03c0\u03c9\u03bd<\/h4>\n\n\n\n<p>\u03a3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5, \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ac \u03b5\u03af\u03b4\u03b7 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c3\u03c4\u03b7 \u03bb\u03af\u03c3\u03c4\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03ba\u03b1\u03b9 \u03b5\u03b4\u03ce \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03ce\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ae \u03ac\u03bb\u03bb\u03b1 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1. <strong>\u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03c4\u03cd\u03c0\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b3\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03bf\u03cd\u03c2<\/strong>. \u03a0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03ba\u03ac\u03bc\u03b1 \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd, \u03bc\u03b5\u03c4\u03ac\u03bb\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03b7. \u0388\u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/triple-nut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">triple nut butter<\/a>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03af\u03b3\u03bc\u03b1 \u03b1\u03c0\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9\u03b1, \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1. \u03a0\u03bf\u03bb\u03cd \u03c9\u03c1\u03b1\u03af\u03bf\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03bc\u03b5 \u03b1\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1 \u03ae \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03cd\u03b4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 <\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 <a href=\"https:\/\/gymbeam.gr\/spread-moimuv-gymbeam.html\">\u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 <strong>\u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac<\/strong>. \u0388\u03c4\u03c3\u03b9, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03bf\u03c1\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd. \u0391\u03c5\u03c4\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b4\u03bf\u03bc\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03ba\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03b8\u03ad\u03bc\u03b5\u03bd\u03b7 \u03b1\u03be\u03af\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b9\u03bc\u03ac\u03c4\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b8\u03ad\u03bb\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c0\u03ac\u03c1\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5\u03c2. \u03a0\u03b9\u03bf \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b1\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03b1\u03c0\u03bf\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b7 (isolate) \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c1\u03c5\u03b6\u03b9\u03bf\u03cd \u03ae \u03bc\u03c0\u03b9\u03b6\u03b5\u03bb\u03b9\u03bf\u03cd \u03c3\u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03ae \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>\u03a4\u03b1 <a href=\"https:\/\/gymbeam.gr\/yum-yum-protein-spread-beastpink.html\">\u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ac \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b5\u03bd\u03c4\u03b1\u03c7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03c9\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03bd\u03ce \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03bd \u03b2\u03ac\u03bb\u03b5\u03c4\u03b5 30 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ba\u03c1\u03ad\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c7\u03c5\u03bb\u03cc \u03c3\u03b1\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03ac 5 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1. \u0391\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7.<\/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\u03b9\u03c2 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1&nbsp; \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2&nbsp; <strong><a href=\"https:\/\/gymbeam.gr\/blog\/20-trofes-gia-proteini\/\">20 \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7.<\/a><\/strong><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"746\" height=\"1124\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-01-19-at-08.32.17-746x1124.jpeg\" alt=\"\u03a4\u03b9 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2;\" class=\"wp-image-391593\" title=\"\u03a4\u03b9 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-01-19-at-08.32.17-746x1124.jpeg 746w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-01-19-at-08.32.17-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-01-19-at-08.32.17-1020x1536.jpeg 1020w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-01-19-at-08.32.17.jpeg 1062w\" sizes=\"auto, (max-width: 746px) 100vw, 746px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">4. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b7<\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03ba\u03b1\u03b9 spreads \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2. \u038a\u03c3\u03c9\u03c2 \u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7, \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03ac \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c4\u03c1\u03b1\u03c0\u03ad\u03b6\u03b9 \u03bc\u03b9\u03b1 \u03b3\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03c1\u03ad\u03bc\u03b1 \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd \u03bc\u03b5 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf 13% \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\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 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7, \u03c6\u03bf\u03b9\u03bd\u03b9\u03ba\u03ad\u03bb\u03b1\u03b9\u03bf, \u03b3\u03ac\u03bb\u03b1 \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7, \u03ba\u03b1\u03ba\u03ac\u03bf, \u03b1\u03bb\u03ac\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1. \u0397 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bc\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03bf\u03c5 100% \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5. \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 <strong>\u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b5 \u03c3\u03ac\u03ba\u03c7\u03b1\u03c1\u03b1, \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03b1\u03bb\u03ac\u03c4\u03b9<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac\u03bb\u03bb\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03b9\u03bf \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03b5\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03b1\u03c0\u03bb\u03ac \u03c3\u03ac\u03ba\u03c7\u03b1\u03c1\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03b1\u03be\u03b9\u03bd\u03bf\u03bc\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf 10% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae. \u03a4\u03c1\u03ce\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ac spreads, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7.<span style=\"color: #ff6600\"> [2-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g \u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2 (Nutella) \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 54 g \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7\u03c2.<\/li>\n\n\n\n<li>100 g 100% \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 3-5 g \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03bb\u03c5\u03ba\u03cc spread, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c0\u03b9\u03bf \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, <a href=\"https:\/\/gymbeam.gr\/bio-hazelnut-cocoa-spread-vanavita.html\">\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2<\/a> \u03bc\u03b5 64% \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03cd\u03ba\u03b9\u03b1 \u03ae <a href=\"https:\/\/gymbeam.gr\/bouturo-apo-kasious-me-karuda-leuki-sokolata-kai-fraoules-gymbeam.html\">\u03ba\u03c1\u03ad\u03bc\u03b1 \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/a> \u03bc\u03b5 \u03bb\u03c5\u03bf\u03c6\u03b9\u03bb\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c6\u03c1\u03ac\u03bf\u03c5\u03bb\u03b5\u03c2.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B1_%CF%80%CE%B9%CE%BF_%CE%B4%CE%B7%CE%BC%CE%BF%CF%86%CE%B9%CE%BB%CE%AE_%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%B1_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD_%CE%BA%CE%B1%CE%B9_%CE%BF%CE%B9_%CE%B9%CE%B4%CE%B9%CF%8C%CF%84%CE%B7%CF%84%CE%AD%CF%82_%CF%84%CE%BF%CF%85%CF%82\"><\/span>\u03a4\u03b1 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03bc\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b5\u03af\u03c0\u03bf\u03c5\u03bd \u03c0\u03bf\u03c4\u03ad \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03c4\u03bf\u03c5\u03bb\u03ac\u03c0\u03b9. \u0394\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \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, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9. \u0391\u03bb\u03bb\u03ac \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03bf\u03b9\u03bd\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd <strong>\u03bc\u03bf\u03bd\u03bf\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 (MUFA)<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c0\u03bf\u03bb\u03c5\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 (PUFA)<\/strong> \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c9\u03bd \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03c9\u03bd <strong>\u03c9\u03bc\u03ad\u03b3\u03b1 3 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03bf\u03be\u03ad\u03c9\u03bd<\/strong>. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03c3\u03c5\u03bd\u03b4\u03ad\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 <strong>\u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac\u03c2, \u03c4\u03c9\u03bd \u03b1\u03b3\u03b3\u03b5\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5<\/strong>. \u039f\u03b9 \u03be\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af \u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03ad\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 50% \u03c3\u03b5 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03b7 \u03c0\u03b7\u03b3\u03ae \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd. <span style=\"color: #ff6600\">[15, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7. \u039f \u03c4\u03cd\u03c0\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03be\u03b7\u03c1\u03bf\u03cd \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd, \u03b3\u03b9&#8217; \u03b1\u03c5\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2. \u03a4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03cc\u03bc\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2, \u03c3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b6\u03c9\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, <strong>\u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03c3\u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1<\/strong>. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c3\u03c5\u03c7\u03bd\u03ac \u03c4\u03bf\u03c5\u03c2 \u03bb\u03b5\u03af\u03c0\u03b5\u03b9 \u03bb\u03c5\u03c3\u03af\u03bd\u03b7, \u03bc\u03b5\u03b8\u03b5\u03b9\u03bf\u03bd\u03af\u03bd\u03b7 \u03ae \u03ba\u03c5\u03c3\u03c4\u03b5\u0390\u03bd\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 27 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf, \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03ac\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 100 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b8\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b1\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd 50 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 600 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b4\u03b5 \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc. \u03a4\u03b5\u03bb\u03b9\u03ba\u03ac, \u03bc\u03b9\u03b1 \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9. \u0388\u03c4\u03c3\u03b9, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c9\u03c2 \u03c0\u03b7\u03b3\u03ae \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<span style=\"color: #ff6600\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%A6%CF%85%CF%83%CF%84%CE%B9%CE%BA%CE%BF%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF\"><\/span>1. \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf <a href=\"https:\/\/gymbeam.gr\/100-fustikovoutiro-gymbeam.html\">\u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 <span style=\"font-weight: 400\">\u03b1\u03bc\u03c6\u03b9\u03b2\u03bf\u03bb\u03af\u03b1 <\/span>\u03c4\u03bf \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd. \u0395\u03af\u03bd\u03b1\u03b9 \u03bf &#8216;\u03b2\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac\u03c2&#8217; \u03c4\u03c9\u03bd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b1\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c5\u03c3\u03af\u03b1 \u03c4\u03bf \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c3\u03c0\u03c1\u03b9\u03bf. \u03a4\u03b5\u03bb\u03b9\u03ba\u03ac, \u03cc\u03bb\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03c4\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7. \u039a\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03bf\u03bc\u03b5\u03af\u03c2 \u03c4\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03bc\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03af\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b9\u03bc\u03b7\u03c4\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ad\u03b3\u03b9\u03bd\u03b5 \u03b4\u03b9\u03ac\u03c3\u03b7\u03bc\u03bf \u03ae\u03b4\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf 1895 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03b1\u03bd\u03cc \u03b3\u03b9\u03b1\u03c4\u03c1\u03cc John Harvey Kellogg. \u03a4\u03bf \u03ad\u03c6\u03c4\u03b9\u03b1\u03c7\u03bd\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03b5\u03af\u03c7\u03b1\u03bd \u03ba\u03b1\u03ba\u03ac \u03b4\u03cc\u03bd\u03c4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03bd \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. \u0397 \u03c6\u03ae\u03bc\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03bf\u03c2 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03b5\u03be\u03b1\u03c0\u03bb\u03ce\u03b8\u03b7\u03ba\u03b5 \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03ae\u03c0\u03b5\u03b9\u03c1\u03bf. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c3\u03c4\u03b1\u03c4\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c0\u03bb\u03ad\u03bf\u03bd \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03c3\u03c4\u03bf 94% \u03c4\u03c9\u03bd \u03b1\u03bc\u03b5\u03c1\u03b9\u03ba\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03bd\u03bf\u03b9\u03ba\u03bf\u03ba\u03c5\u03c1\u03b9\u03ce\u03bd, \u03cc\u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae \u03c4\u03bf\u03c5 \u03b4\u03b9\u03ac\u03c3\u03b7\u03bc\u03bf\u03c5 \u03c3\u03ac\u03bd\u03c4\u03bf\u03c5\u03b9\u03c4\u03c2 PB&amp;J (\u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf + \u03bc\u03b1\u03c1\u03bc\u03b5\u03bb\u03ac\u03b4\u03b1). \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd \u03bc\u03b5 100% \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. [5]<\/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\">\u03a4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039e\u03b5\u03c7\u03c9\u03c1\u03af\u03b6\u03b5\u03b9 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03c5\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 25-27 g \u03b1\u03bd\u03ac 100g.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c5\u03b3\u03b9\u03ae \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03bf\u03c1\u03c6\u03ae<strong> \u03bc\u03bf\u03bd\u03bf\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03c9\u03bd (MUFA) \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03c5\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03c9\u03bd (PUFA) \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03bf\u03be\u03ad\u03c9\u03bd.<\/strong><\/li>\n\n\n\n<li>\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 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong>, \u03ad\u03c7\u03b5\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03cc\u03c1\u03b5\u03be\u03b7\u03c2. \u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ac\u03b4\u03b5\u03b9\u03bf\u03c5 \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03bf\u03c5. \u0388\u03c4\u03c3\u03b9, \u03b5\u03c6\u03cc\u03c3\u03bf\u03bd \u03b4\u03b5\u03bd \u03c4\u03c1\u03ce\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03ba\u03bf\u03c5\u03c4\u03b1\u03bb\u03b9\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c6\u03ac\u03c4\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03923 \u03ba\u03b1\u03b9 \u03926<\/strong>, \u03c0\u03bf\u03c5 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 <strong>\u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong>. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03929 (\u03c6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd)<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03b2\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03b9\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03b3\u03ba\u03c5\u03bc\u03bf\u03c3\u03cd\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03bf <strong>\u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong><\/li>\n\n\n\n<li>\u0395\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 \u0395<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc<\/strong> \u03c0\u03bf\u03c5 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c3\u03af\u03b1 \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1. \u03a4\u03bf <strong>\u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong>, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c0\u03c1\u03bf\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae<strong> <b>\u03bc\u03c5\u03ca\u03ba\u03ae <\/b>\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 <strong>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2<\/strong>. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9. \u039f \u03c8\u03b5\u03c5\u03b4\u03ac\u03c1\u03b3\u03c5\u03c1\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c4\u03bf\u03c5 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 <strong>\u03c3\u03c9\u03c3\u03c4\u03ae \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<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd <strong>\u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2<\/strong> \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1. \u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03c3\u03af\u03b4\u03b7\u03c1\u03bf<\/strong>, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03b5\u03c1\u03c5\u03b8\u03c1\u03ce\u03bd \u03b1\u03b9\u03bc\u03bf\u03c3\u03c6\u03b1\u03b9\u03c1\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b1\u03b9\u03bc\u03bf\u03c3\u03c6\u03b1\u03b9\u03c1\u03af\u03bd\u03b7\u03c2. \u0395\u03bb\u03bb\u03b5\u03af\u03c8\u03b5\u03b9\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03ac\u03bb\u03bb\u03bf\u03c5 \u03b2\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ad\u03bc\u03bc\u03b7\u03bd\u03bf \u03c1\u03cd\u03c3\u03b7, \u03cc\u03c4\u03b1\u03bd \u03c7\u03ac\u03bd\u03bf\u03c5\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li>\u0394\u03b9\u03b1\u03b8\u03ad\u03c4\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03c7\u03bf\u03bb\u03af\u03bd\u03b7<\/strong>, \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf \u03bd\u03b5\u03c5\u03c1\u03bf\u03b4\u03b9\u03b1\u03b2\u03b9\u03b2\u03b1\u03c3\u03c4\u03ae\u03c2 \u03b1\u03ba\u03b5\u03c4\u03c5\u03bb\u03bf\u03c7\u03bf\u03bb\u03af\u03bd\u03b7 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 <strong>\u03bc\u03ac\u03b8\u03b7\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5. \u0388\u03c4\u03c3\u03b9, \u03b1\u03bd \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b7, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03ba\u03b1\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c3\u03b9\u03bc\u03c0\u03bf\u03bb\u03bf\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf. \u03a6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03bd\u03b1 \u03bc\u03b7\u03bd \u03be\u03b5\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03bb\u03b5\u03af\u03c3\u03b5\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c0\u03ac\u03ba\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c4\u03bf \u03c6\u03ac\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf. <span style=\"color: #ff6600\">[6]<\/span><\/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\">\u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u038a\u03bd\u03b5\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/h3>\n\n\n\n<p>\u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5, \u03c4\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03c4\u03cc\u03c3\u03bf \u03c3\u03b5 \u03b3\u03bb\u03c5\u03ba\u03ac \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ac \u03c0\u03b9\u03ac\u03c4\u03b1. \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 \u03c9\u03c2 spread \u03c3\u03b5 \u03b1\u03c1\u03c4\u03bf\u03c3\u03ba\u03b5\u03c5\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c3\u03b5 \u03c7\u03c5\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03b3\u03b1\u03bd\u03af\u03c4\u03b5\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c3\u03c4\u03b1 smoothies, \u03c3\u03b5 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c1\u03c0\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ae\u03c2 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1\u03c2 \u03c6\u03b9\u03c3\u03c4\u03b9\u03ba\u03b9\u03bf\u03cd, \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03c9\u03c2 \u03c3\u03c4\u03b1 \u03b1\u03c3\u03b9\u03ac\u03c4\u03b9\u03ba\u03b1 \u03c0\u03b9\u03ac\u03c4\u03b1. \u03a3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03ae\u03bb\u03bf \u03ae \u03bc\u03b9\u03b1 \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1, \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03ad\u03bd\u03b1\u03bd \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u039f\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03b7\u03b3\u03ae \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7\u03c2:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-mpares-fistikovoutiro-marmelada-fraoula\/\"><span style=\"font-weight: 400\">\u039c\u03c0\u03ac\u03c1\u03b5\u03c2 M\u03b5 \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03b1\u03b9 \u039c\u03b1\u03c1\u03bc\u03b5\u03bb\u03ac\u03b4\u03b1 \u03a6\u03c1\u03ac\u03bf\u03c5\u03bb\u03b1<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-sokolatenia-tartakia-fistikovoutirou\/\"><span style=\"font-weight: 400\">\u0393\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03a3\u03bf\u03ba\u03bf\u03bb\u03b1\u03c4\u03ad\u03bd\u03b9\u03b1 \u03a4\u03b1\u03c1\u03c4\u03ac\u03ba\u03b9\u03b1 \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-balitses-fistikovoutirou\/\"><span style=\"font-weight: 400\">\u039c\u03c0\u03b1\u03bb\u03af\u03c4\u03c3\u03b5\u03c2 \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5 \u03bc\u03b5 \u03a3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1 \u03a7\u03c9\u03c1\u03af\u03c2 \u03a8\u03ae\u03c3\u03b9\u03bc\u03bf<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-indonisiako-kotopoulo-satay-saltsa-fistikiou\/\">\u0399\u03bd\u03b4\u03bf\u03bd\u03b7\u03c3\u03b9\u03b1\u03ba\u03cc \u039a\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf Satay \u03bc\u03b5 \u03a3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03a6\u03b9\u03c3\u03c4\u03b9\u03ba\u03b9\u03bf\u03cd<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/fistikovoutiro-kalitero-gia-igia\/\">\u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf: \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03ae \u03c4\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2;<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/IMG_0681-scaled-e1662466905966-1124x749.jpg\" alt=\"\u03a7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5\" class=\"wp-image-391643\" style=\"width:843px;height:562px\" title=\"\u03a7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0681-scaled-e1662466905966-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0681-scaled-e1662466905966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0681-scaled-e1662466905966-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0681-scaled-e1662466905966-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0681-scaled-e1662466905966-768x512.jpg 768w\" 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%91%CE%BC%CF%85%CE%B3%CE%B4%CE%B1%CE%BB%CE%BF%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF\"><\/span>2. \u0391\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf <a href=\"https:\/\/gymbeam.gr\/100-bouturo-amugdalou-gymbeam.html\">\u03b1\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/a> \u03bc\u03b5\u03c4\u03c1\u03ac \u03c4\u03cc\u03c3\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03b9\u03c3\u03c4\u03bf\u03c1\u03af\u03b1\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf. \u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03ae\u03c4\u03b1\u03bd \u03b1\u03bb\u03bb\u03b5\u03c1\u03b3\u03b9\u03ba\u03bf\u03af \u03c3\u03c4\u03bf \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9, \u03ba\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bb\u03c5\u03c8\u03b1\u03bd \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae, \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5. \u0391\u03c0\u03cc \u03c4\u03cc\u03c4\u03b5, \u03ad\u03c7\u03b5\u03b9 \u03c7\u03c4\u03af\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03c6\u03ae\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf\u03c5\u03c2 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03b8\u03b1\u03c5\u03bc\u03b1\u03c3\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03bb\u03af\u03b3\u03bf\u03b9 \u03c4\u03bf \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03c0\u03bb\u03ad\u03bf\u03bd&nbsp; \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5. \u0397 \u03b1\u03c5\u03be\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b4\u03b7\u03bc\u03bf\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5 \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. \u03a6\u03c4\u03b9\u03b1\u03b3\u03bc\u03ad\u03bd\u03bf \u03b1\u03c0\u03cc \u03b1\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03ad\u03bb\u03c5\u03c6\u03bf\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b7<strong> \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5<\/strong> <strong>\u03b3\u03bb\u03c5\u03ba\u03cc\u03c0\u03b9\u03ba\u03c1\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ce\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd. <span 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<h3 class=\"wp-block-heading\">\u03a4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03b1\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd <strong>\u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong>, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bd\u03b9\u03ba\u03b7\u03c4\u03ae\u03c2 \u03c4\u03c9\u03bd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd. \u039b\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03b1\u03bb\u03ad\u03b8\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03bb\u03bf\u03cd\u03b4\u03b1 \u03c4\u03bf\u03c5, \u03ad\u03c7\u03b5\u03b9 \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\u03b1 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03b1\u03c0\u03cc \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03bb\u03af\u03c3\u03c4\u03b1\u03c2 \u03bc\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03bf\u03c1\u03c4\u03ac\u03c3\u03b5\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03b4\u03cc\u03c3\u03b7.<\/li>\n\n\n\n<li>\u03a3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03ad\u03c7\u03b5\u03b9 <strong>\u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/strong>. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2 \u03c3\u03b5 <span style=\"font-weight: 400\">\u03b4\u03af\u03b1\u03b9\u03c4\u03b5\u03c2 <\/span>\u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03bd \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd, \u03ba\u03b5\u03c4\u03bf \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03c4\u03cd\u03c0\u03c9\u03bd \u03b4\u03af\u03b1\u03b9\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2.<\/li>\n\n\n\n<li>\u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03bf \u03c3\u03b5 \u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 \u03c9\u03bc\u03ad\u03b3\u03b1 6 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1 <strong>\u03c9\u03bc\u03ad\u03b3\u03b1 3 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5, \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03b1\u03c4\u03b9\u03ce\u03bd.<\/li>\n\n\n\n<li>\u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03bf \u03c3\u03b5 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03922 \u03ba\u03b1\u03b9 \u03923<\/strong> \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03bd \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc <strong>\u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc<\/strong> \u03c4\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03929 (\u03c6\u03bf\u03bb\u03b9\u03ba\u03cc \u03bf\u03be\u03cd)<\/strong> \u03ba\u03b1\u03b9<strong> \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u0395<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7.<\/li>\n\n\n\n<li>\u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bb\u03af\u03b3\u03bf\u03c5\u03c2 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd <strong>\u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf<\/strong>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03bf\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cc\u03bd\u03c4\u03b9\u03b1.<\/li>\n\n\n\n<li>\u0394\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf <strong>\u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03bf <strong>\u03ba\u03ac\u03bb\u03b9\u03bf<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1.<span style=\"color: #ff6600\"> [4, 8]<\/span><\/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\">\u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u038a\u03bd\u03b5\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">650 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03b1\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/h3>\n\n\n\n<p>\u03a4\u03bf \u03b1\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c0\u03b5\u03bd\u03c4\u03b1\u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03bf \u03c4\u03bf \u03c7\u03c5\u03bb\u03cc, \u03c4\u03b9\u03c2 \u03c4\u03b7\u03b3\u03b1\u03bd\u03af\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 smoothies \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c4\u03c1\u03b1\u03b3\u03b1\u03bd\u03cc \u03c8\u03c9\u03bc\u03af. \u0397 \u03b3\u03bb\u03c5\u03ba\u03cc\u03c0\u03b9\u03ba\u03c1\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ad\u03c2 \u03c3\u03c9\u03c2 \u03ae \u03c3\u03ac\u03bb\u03c4\u03c3\u03b5\u03c2 \u03c0\u03ad\u03c3\u03c4\u03bf. \u0395\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03bd\u03c4\u03b9\u03c0 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03bf\u03c5\u03c4\u03ae\u03be\u03b5\u03c4\u03b5 \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1 \u03ba\u03b1\u03c1\u03cc\u03c4\u03bf\u03c5 \u03ae \u03ac\u03bb\u03bb\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03ae \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bc\u03c0\u03bd\u03b5\u03cd\u03c3\u03bf\u03c5\u03bd:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-french-toast-me-kanela\/\">French \u03a4\u03bf\u03c3\u03c4 \u03bc\u03b5 \u039a\u03b1\u03bd\u03ad\u03bb\u03b1 \u039c\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-vegan-biscota-amigdalou-sokolata\/\">Vegan \u039c\u03c0\u03b9\u03c3\u03ba\u03cc\u03c4\u03b1 \u0391\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u039a\u03bf\u03bc\u03bc\u03b1\u03c4\u03ac\u03ba\u03b9\u03b1 \u03a3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-3bit-cake-karamelas\/\">3Bit <\/a><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-3bit-cake-karamelas\/\"><span style=\"font-weight: 400\">\u039a\u03ad\u03b9\u03ba <\/span><\/a><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-3bit-cake-karamelas\/\">\u039a\u03b1\u03c1\u03b1\u03bc\u03ad\u03bb\u03b1\u03c2 \u03bc\u03b5 \u0395\u03c0\u03b9\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u039a\u03c1\u03ad\u03bc\u03b1\u03c2 \u03a4\u03c5\u03c1\u03b9\u03bf\u03cd<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03c3\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03b1\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/amygdala-poia-einai-h-epidrash-tous-stin-kardia-to-derma-kai-ton-egkefalo\/\"><strong>\u0391\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1: \u038c\u03bb\u03b1 \u03cc\u03c3\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28384,57460,59914,99937,114187\" ><\/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=\"3_%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CE%BA%CE%AC%CF%83%CE%B9%CE%BF%CF%85%CF%82\"><\/span>3. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad <a href=\"https:\/\/gymbeam.gr\/bouturo-apo-kasious-gymbeam.html\">\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/a>, \u03b8\u03b1 \u03c3\u03c5\u03bc\u03c6\u03c9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7\u03bd <strong>\u03c0\u03b9\u03bf \u03ba\u03c1\u03b5\u03bc\u03ce\u03b4\u03b7 \u03c5\u03c6\u03ae<\/strong>. \u0391\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03c4\u03bf\u03c5 \u03b3\u03b5\u03cd\u03c3\u03b7, \u03b8\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03a8\u03c5\u03c7\u03c1\u03bf\u03cd \u03a0\u03bf\u03bb\u03ad\u03bc\u03bf\u03c5, \u03b7 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03b1\u03c0\u03cc \u03ba\u03b1\u03c1\u03cd\u03b4\u03b9\u03b1 \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ae\u03c4\u03b1\u03bd \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd <strong>\u03c0\u03b1\u03ba\u03ad\u03c4\u03c9\u03bd \u03b4\u03b9\u03ac\u03c3\u03c9\u03c3\u03b7\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03bc\u03b5\u03c4\u03ad\u03c6\u03b5\u03c1\u03b1\u03bd \u03bf\u03b9 \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03b1\u03bd\u03bf\u03af \u03c3\u03c4\u03c1\u03b1\u03c4\u03b9\u03ce\u03c4\u03b5\u03c2. \u03a3\u03c4\u03b9\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03bc\u03b1\u03c2, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03b5\u03cd\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03ce\u03c3\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03b5\u03af\u03bd\u03b1, \u03b1\u03bb\u03bb\u03ac \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c0\u03b9\u03bf \u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac.<span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03ad\u03c7\u03b5\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 <strong>\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 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/strong>. \u0391\u03bb\u03bb\u03ac \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&#8217; \u03b1\u03c5\u03c4\u03cc. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03bc\u03ad\u03c1\u03bf\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03c9\u03c2 \u03c0\u03b7\u03b3\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03bc\u03b5 \u03b1\u03c1\u03b3\u03ae \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03ad\u03c1\u03c9\u03c3\u03b7.<\/li>\n\n\n\n<li>\u038c\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9\u03b1, \u03c4\u03b1 \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 <strong>\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1 MUFA \u03ba\u03b1\u03b9 PUFA<\/strong>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b1 <strong>\u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03cc\u03bb\u03b7\u03c2<\/strong> \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1.<\/li>\n\n\n\n<li>\u03a4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03b5\u03b9 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae <strong>\u03c0\u03ae\u03be\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03c7\u03b1\u03bb\u03ba\u03cc<\/strong>, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 <strong>\u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc <strong>\u03c7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c4\u03c9\u03bd \u03bc\u03b1\u03bb\u03bb\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b4\u03ad\u03c1\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong><\/li>\n\n\n\n<li>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c4\u03bf <strong>\u03c3\u03b5\u03bb\u03ae\u03bd\u03b9\u03bf<\/strong> \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 <strong>\u03c5\u03b3\u03b9\u03ce\u03bd \u03bc\u03b1\u03bb\u03bb\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bd\u03c5\u03c7\u03b9\u03ce\u03bd,<\/strong> \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c4\u03b7\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03bc\u03bf\u03c1\u03c6\u03b9\u03ac \u03c4\u03bf\u03c5\u03c2.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03bc\u03b1\u03b3\u03b3\u03ac\u03bd\u03b9\u03bf<\/strong>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac<\/strong> \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2. <span style=\"color: #ff6600\">[10, 18]<\/span><\/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\">\u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u038a\u03bd\u03b5\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">574 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> 3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<p>\u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03ba\u03b1\u03c4\u03b1\u03bc\u03ac\u03c7\u03b7\u03c4\u03b7, \u03ba\u03c1\u03b5\u03bc\u03ce\u03b4\u03b7 \u03c5\u03c6\u03ae \u03c4\u03bf\u03c5, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b5\u03c2, \u03ba\u03b1\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c3\u03b1\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03c4\u03b7\u03c2 \u03ba\u03c1\u03ad\u03bc\u03b1\u03c2 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2. \u0388\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c3\u03b5 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1, \u03b3\u03bb\u03c5\u03ba\u03ac, \u03c7\u03c5\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c2 \u03bc\u03b7 \u03be\u03b5\u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03b3\u03b5\u03cd\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p><\/p><p><strong>\u039f\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03b7\u03b3\u03ae \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7\u03c2:<\/strong><\/p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sintagi-salata-simarikon-dressing-kasious\/\">\u03a3\u03b1\u03bb\u03ac\u03c4\u03b1 \u0396\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5 \u03a3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03b1\u03c0\u03cc \u039a\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/a><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03bb \u03bc\u03b5 \u0393\u03bb\u03c5\u03ba\u03bf\u03c0\u03b1\u03c4\u03ac\u03c4\u03b5\u03c2, \u03a4\u03cc\u03c6\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03a3\u03c9\u03c2 \u039a\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-%cf%83%cf%85%ce%bd%cf%84%ce%b1%ce%b3%ce%ae-%cf%83%cf%80%ce%b9%cf%84%ce%b9%ce%ba%cf%8c-vegan-toffifee\/\">\u03a3\u03c0\u03b9\u03c4\u03b9\u03ba\u03cc Vegan Toffifee<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03c3\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/kasious-mia-trofi-plousia-se-threptika-sistatika-poia-einai-ta-ofeli-tous\/\">\u039a\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2: \u038c\u03bb\u03b1 \u03cc\u03c3\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2022\/09\/iStock-1305284841-1124x749.jpg\" alt=\"\u03a4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\" class=\"wp-image-391678\" style=\"width:843px;height:562px\" title=\"\u03a4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1305284841-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1305284841-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1305284841-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1305284841-2048x1365.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=\"4_%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CF%86%CE%BF%CF%85%CE%BD%CF%84%CE%BF%CF%85%CE%BA%CE%B9%CE%BF%CF%8D\"><\/span>4. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u0397 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd \u03be\u03c5\u03c0\u03bd\u03ac \u03c0\u03b1\u03b9\u03b4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bd\u03b1\u03bc\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03b1\u03c0\u03cc \u03b5\u03bc\u03ac\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf \u03c3\u03c5\u03bd\u03b4\u03ad\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b1\u03c2 \u03c0\u03c1\u03b1\u03bb\u03af\u03bd\u03b1 \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2 Nutella \u03ae \u03c4\u03bf \u03b5\u03bc\u03b2\u03bb\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc Ferrero Rocher. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ac \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03bd \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03ac\u03b4\u03bf\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03c1\u03ad\u03bc\u03b1\u03c2 \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c0\u03bb\u03ad\u03bf\u03bd \u03bd\u03b1 \u03b1\u03b3\u03bf\u03c1\u03b1\u03c3\u03c4\u03b5\u03af \u03c7\u03c9\u03c1\u03af\u03c2 \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03c9\u03bd<\/span><a href=\"https:\/\/gymbeam.gr\/fountoukia-gymbeam.html\"> <span style=\"font-weight: 400\">\u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03ce\u03bd<\/span><\/a><span style=\"font-weight: 400\">, \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b1 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac. <\/span><span style=\"font-weight: 400\">[11]<\/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\">\u03a4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03ce\u03bd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd (\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac), \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bc\u03b5 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2. <\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac <strong>\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac MUFA \u03ba\u03b1\u03b9 PUFA.<\/strong><\/li>\n\n\n\n<li>\u0394\u03b9\u03b1\u03b8\u03ad\u03c4\u03b5\u03b9 <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03921<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae <strong>\u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c0\u03bd\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1.<\/strong><\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9<strong> \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u03926, \u03929<\/strong> \u03ba\u03b1\u03b9 <strong>\u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7 <strong>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2<\/strong>. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03c4\u03bf \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ba\u03b1\u03bc\u03b9\u03ac \u03ba\u03bf\u03c5\u03c4\u03b1\u03bb\u03b9\u03ac \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd \u03c3\u03c4\u03b9\u03c2 \u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03ba\u03cc.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u0395 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03b3\u03b3\u03ac\u03bd\u03b9\u03bf.<\/li>\n\n\n\n<li>\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 \u039a,<\/strong> \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae <strong>\u03c0\u03ae\u03be\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong><\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03c3\u03af\u03b4\u03b7\u03c1\u03bf<\/strong>, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd \u03cc\u03c0\u03c9\u03c2 <strong>\u03b7 \u03bc\u03bd\u03ae\u03bc\u03b7, \u03b7 \u03c3\u03ba\u03ad\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7<\/strong>. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b3\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c3\u03c7\u03bf\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 <strong>\u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ad\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03b9\u03b1\u03bd\u03bf\u03b7\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf <strong>\u03c7\u03b1\u03bb\u03ba\u03cc\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03bf\u03c5 \u03c3\u03b9\u03b4\u03ae\u03c1\u03bf\u03c5 \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/li>\n\n\n\n<li>\u03a4\u03ad\u03bb\u03bf\u03c2, \u03bf <strong>\u03c6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf\u03c2<\/strong> \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03bb\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 <strong>\u03c4\u03c9\u03bd \u03b4\u03bf\u03bd\u03c4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd<\/strong>. <span style=\"color: #ff6600\">[12]<\/span><\/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\">\u0397 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u038a\u03bd\u03b5\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">571 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd<\/h3>\n\n\n\n<p>\u03a4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd \u03b4\u03af\u03bd\u03b5\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ac, \u03c4\u03b1 \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac, \u03c4\u03b9\u03c2 \u03c4\u03b7\u03b3\u03b1\u03bd\u03af\u03c4\u03b5\u03c2 \u03ae \u03c4\u03b7 \u03c3\u03c0\u03b9\u03c4\u03b9\u03ba\u03ae \u03b3\u03ba\u03c1\u03b1\u03bd\u03cc\u03bb\u03b1. \u03a3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03ba\u03b1\u03ba\u03ac\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc spread \u03c3\u03bf\u03ba\u03bf\u03bb\u03ac\u03c4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c3\u03c4\u03b1 \u03b1\u03c1\u03c4\u03bf\u03c3\u03ba\u03b5\u03c5\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1. \u0388\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c3\u03b5 \u03c7\u03c1\u03b9\u03c3\u03c4\u03bf\u03c5\u03b3\u03b5\u03bd\u03bd\u03b9\u03ac\u03c4\u03b9\u03ba\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ac \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1\u03bd \u03c0\u03b5\u03bd\u03c4\u03b1\u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c6\u03c1\u03ac\u03bf\u03c5\u03bb\u03b5\u03c2. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bc\u03c0\u03bd\u03b5\u03cd\u03c3\u03bf\u03c5\u03bd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Fitness \u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u039b\u03ac\u03c4\u03c1\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u039e\u03b7\u03c1\u03ce\u03bd \u039a\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u0392\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03c4\u03bf\u03c5\u03c2<\/li>\n\n\n\n<li>\u03a4\u03c1\u03b1\u03b3\u03b1\u03bd\u03ae \u0393\u03ba\u03c1\u03b1\u03bd\u03cc\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03a0\u03c1\u03c9\u03b9\u03bd\u03cc \u0393\u03b5\u03bc\u03ac\u03c4\u03bf \u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u038a\u03bd\u03b5\u03c2<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/IMG_0635-e1662465510458-1124x749.jpg\" alt=\"\u03c7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd\" class=\"wp-image-391697\" style=\"width:843px;height:562px\" title=\"\u03c7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0635-e1662465510458-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0635-e1662465510458-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0635-e1662465510458-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0635-e1662465510458-768x512.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/IMG_0635-e1662465510458.jpg 2027w\" 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%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CE%B1%CF%80%CF%8C_%CE%BA%CE%B5%CE%BB%CF%85%CF%86%CF%89%CF%84%CF%8C_%CF%86%CE%B9%CF%83%CF%84%CE%AF%CE%BA%CE%B9\"><\/span>5. \u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03c0\u03cc \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u03a3\u03c4\u03bf \u03c0\u03b1\u03c1\u03b5\u03bb\u03b8\u03cc\u03bd, \u03c4\u03b1 \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03ac \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9\u03b1 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03c3\u03c0\u03ac\u03bd\u03b9\u03bf\u03c2 \u03be\u03b7\u03c1\u03cc\u03c2 \u03ba\u03b1\u03c1\u03c0\u03cc\u03c2, \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03bf\u03c1\u03b9\u03b6\u03cc\u03c4\u03b1\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c5\u03b3\u03b5\u03bd\u03b5\u03af\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c5\u03c8\u03b7\u03bb\u03cc\u03b2\u03b1\u03b8\u03bc\u03bf\u03c5\u03c2 \u03b1\u03be\u03b9\u03c9\u03bc\u03b1\u03c4\u03bf\u03cd\u03c7\u03bf\u03c5\u03c2. \u039f \u03b8\u03c1\u03cd\u03bb\u03bf\u03c2 \u03bb\u03ad\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b2\u03b1\u03c3\u03af\u03bb\u03b9\u03c3\u03c3\u03b1 \u03c4\u03bf\u03c5 \u03a3\u03b1\u03b2\u03ac \u03b1\u03c0\u03b1\u03b3\u03cc\u03c1\u03b5\u03c5\u03c3\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c0\u03bb\u03bf\u03cd\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03bb\u03bb\u03b9\u03b5\u03c1\u03b3\u03bf\u03cd\u03bd, \u03b9\u03c3\u03c7\u03c5\u03c1\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03b7 \u03cc\u03c4\u03b9 \u03ae\u03c4\u03b1\u03bd \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b2\u03b1\u03c3\u03b9\u03bb\u03b9\u03ba\u03ae \u03c4\u03c1\u03bf\u03c6\u03ae. \u0395\u03c5\u03c4\u03c5\u03c7\u03ce\u03c2, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03cc\u03bb\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03b5\u03cd\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03b5<\/span><a href=\"https:\/\/gymbeam.gr\/voutiro-apo-kelifoto-fistiki-gymbeam.html\"> <span style=\"font-weight: 400\">\u03bc\u03bf\u03c1\u03c6\u03ae \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5<\/span><\/a><span style=\"font-weight: 400\">. \u0393\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ad\u03c2 \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb, \u03c4\u03b7\u03bd \u03b1\u03c0\u03b1\u03bb\u03ae \u03c4\u03bf\u03c5 \u03c5\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03c5\u03c1\u03cd \u03c6\u03ac\u03c3\u03bc\u03b1 \u03c7\u03c1\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1. <\/span><span style=\"font-weight: 400\">[13]<\/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\">\u03a4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03b1\u03c0\u03cc \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0394\u03b9\u03b1\u03b8\u03ad\u03c4\u03b5\u03b9 <strong>\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 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/strong>&nbsp;\u03c0\u03bf\u03c5 \u03c6\u03c4\u03ac\u03bd\u03b5\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5.<\/li>\n\n\n\n<li>\u0395\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<\/strong>, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03b1\u03af\u03c3\u03b8\u03b7\u03bc\u03b1 \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03bf\u03cd.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 50% \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03b1 <strong>\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1<\/strong> (MUFA, PUFA), \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c5\u03c7\u03bd\u03ac \u03bb\u03b5\u03af\u03c0\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03c9\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b6\u03bf\u03c5\u03bd \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b8\u03ac\u03bb\u03b1\u03c3\u03c3\u03b1.<\/li>\n\n\n\n<li>\u0391\u03c0\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 <strong>\u03921 \u03ba\u03b1\u03b9 \u03926<\/strong>, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae <strong>\u03c0\u03bd\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong>, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03bc\u03ac\u03b8\u03b7\u03c3\u03b7\u03c2, \u03c3\u03ba\u03ad\u03c8\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li>\u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03b7\u03b3\u03ae <strong>\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03ae\u03be\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 <strong>\u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd.<\/strong><\/li>\n\n\n\n<li>\u039f <strong>\u03c7\u03b1\u03bb\u03ba\u03cc\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 <strong>\u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03bb\u03ad\u03b3\u03c7\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03bf\u03c1\u03b3\u03ac\u03bd\u03c9\u03bd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li>\u03a7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf <strong>\u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf<\/strong>, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7 <strong>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b5\u03be\u03ac\u03bd\u03c4\u03bb\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li>\u03a4\u03b1 \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1 <strong>\u03bc\u03b1\u03b3\u03b3\u03ac\u03bd\u03b9\u03bf<\/strong> \u03ba\u03b1\u03b9 <strong>\u03c6\u03ce\u03c3\u03c6\u03bf\u03c1\u03bf\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03cc <strong>\u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc<\/strong>, \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1.<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 <strong>\u03c7\u03bf\u03bb\u03af\u03bd\u03b7<\/strong>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ac\u03bb\u03bb\u03b7 \u03bc\u03af\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03c3\u03bd\u03b1\u03ba \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7\u03c2. <span style=\"color: #ff6600\">[14]<\/span><\/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\">\u0397 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03b1\u03be\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03bf\u03cd \u03c6\u03b9\u03c3\u03c4\u03b9\u03ba\u03b9\u03bf\u03cd<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u038a\u03bd\u03b5\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">594 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03c0\u03cc \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9<\/h3>\n\n\n\n<p>\u03a4\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03b1\u03c0\u03cc \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03cc \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03b3\u03bb\u03c5\u03ba\u03b9\u03ac \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03b5 \u03b3\u03bb\u03c5\u03ba\u03ac \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ac \u03c0\u03b9\u03ac\u03c4\u03b1. \u0394\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03bf \u03c0\u03c1\u03b1\u03c3\u03b9\u03bd\u03c9\u03c0\u03cc \u03c7\u03c1\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03b1 \u03c0\u03b9\u03ac\u03c4\u03b1. \u0395\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b3\u03b9\u03b1 \u03b6\u03cd\u03bc\u03b5\u03c2 \u03bc\u03ac\u03c6\u03b9\u03bd, \u03ba\u03ad\u03b9\u03ba \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ac, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03b9\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03b3\u03b5\u03cd\u03c3\u03b7\u03c2 \u03b1\u03bb\u03bc\u03c5\u03c1\u03ce\u03bd \u03b1\u03c1\u03c4\u03bf\u03c3\u03ba\u03b5\u03c5\u03b1\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03b5\u03af \u03c3\u03b5 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae \u03c3\u03c0\u03b9\u03c4\u03b9\u03ba\u03bf\u03cd \u03c0\u03b1\u03b3\u03c9\u03c4\u03bf\u03cd \u03bc\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b7 \u03c6\u03b9\u03c3\u03c4\u03af\u03ba\u03b9. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bc\u03c0\u03bd\u03b5\u03cd\u03c3\u03bf\u03c5\u03bd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039a\u03ad\u03b9\u03ba \u03ba\u03b5\u03bb\u03c5\u03c6\u03c9\u03c4\u03bf\u03cd \u03c6\u03b9\u03c3\u03c4\u03b9\u03ba\u03b9\u03bf\u03cd \u03bc\u03b5 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03c1\u03b9\u03ba\u03cc\u03c4\u03b1, \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03b9\u03c3\u03c4\u03b9\u03ba\u03b9\u03bf\u03cd<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/mpaklavas-me-pistatsio-kai-karidia\/\">\u039c\u03c0\u03b1\u03ba\u03bb\u03b1\u03b2\u03ac\u03c2 \u03bc\u03b5 \u03c0\u03b9\u03c3\u03c4\u03ac\u03c4\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03cd\u03b4\u03b9\u03b1<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-bundt-cake\/\">\u039a\u03ad\u03b9\u03ba Bundt \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03b3\u03b5\u03cd\u03c3\u03b5\u03c9\u03bd \u03bb\u03b5\u03bc\u03bf\u03bd\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c0\u03b9\u03c3\u03c4\u03ac\u03c4\u03c3\u03b9\u03bf<\/a><\/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%A3%CF%8D%CE%B3%CE%BA%CF%81%CE%B9%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B8%CF%81%CE%B5%CF%80%CF%84%CE%B9%CE%BA%CF%8E%CE%BD_%CE%B1%CE%BE%CE%B9%CF%8E%CE%BD_%CF%84%CF%89%CE%BD_%CE%B2%CE%BF%CF%85%CF%84%CF%8D%CF%81%CF%89%CE%BD_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD\"><\/span>\u03a3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03be\u03b9\u03ce\u03bd \u03c4\u03c9\u03bd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c0\u03af\u03bd\u03b1\u03ba\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b1\u03be\u03af\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ce\u03bd \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03c9\u03bd \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b1\u03c2. <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b1\u03be\u03af\u03b1<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u039b\u03b9\u03c0\u03b1\u03c1\u03ac&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">650 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">574 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> 3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c6\u03bf\u03c5\u03bd\u03c4\u03bf\u03c5\u03ba\u03b9\u03bf\u03cd<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">571 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><b>\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03a0\u03b9\u03c3\u03c4\u03ac\u03c4\u03c3\u03b9\u03bf<\/b><\/td><td class=\"has-text-align-center\" data-align=\"center\">594 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B1%CF%80%CE%BF%CE%B8%CE%B7%CE%BA%CE%B5%CF%8D%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF_%CE%B2%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%BF_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0392\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c3\u03c4\u03bf \u03c8\u03c5\u03b3\u03b5\u03af\u03bf \u03ae \u03c4\u03bf \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bd\u03c4\u03bf\u03c5\u03bb\u03ac\u03c0\u03b9; \u039a\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ad\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03ba\u03b1\u03b8\u03b5\u03bc\u03af\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b5\u03b9\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03ac \u03c4\u03b7\u03c2. \u03a3\u03c4\u03bf <strong>\u03c8\u03c5\u03c7\u03c1\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c4\u03bf\u03c5 \u03c8\u03c5\u03b3\u03b5\u03af\u03bf\u03c5<\/strong>, \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c4\u03b5\u03c1\u03b5\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03ad\u03c8\u03b5\u03b9 \u03c4\u03bf \u03ac\u03c0\u03bb\u03c9\u03bc\u03ac \u03c4\u03bf\u03c5. \u03a3\u03b5 \u03b6\u03b5\u03c3\u03c4\u03cc \u03c7\u03c5\u03bb\u03cc \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b8\u03b1 \u03bb\u03b9\u03ce\u03c3\u03b5\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1. \u03a4\u03bf \u03ba\u03c1\u03cd\u03bf \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b6\u03c9\u03ae\u03c2 \u03c4\u03bf\u03c5, \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03ac\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c4\u03ac\u03b3\u03b3\u03b9\u03c3\u03bc\u03b1.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">\u0395\u03ac\u03bd \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b5\u03ba\u03c4\u03cc\u03c2 \u03c8\u03c5\u03b3\u03b5\u03af\u03bf\u03c5, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5 <\/span><b>\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03cc \u03bd\u03c4\u03bf\u03c5\u03bb\u03ac\u03c0\u03b9,<\/b><span style=\"font-weight: 400\"> \u03cc\u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b6\u03ad\u03c3\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b7\u03bb\u03b9\u03b1\u03ba\u03cc \u03c6\u03c9\u03c2. \u0398\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03c9\u03c1\u03b1\u03af\u03bf \u03ba\u03b1\u03b9 \u03c1\u03b5\u03c5\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03c4\u03bf \u03b1\u03c0\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03b5 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03b4\u03c9\u03bc\u03b1\u03c4\u03af\u03bf\u03c5, \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03bb\u03b1\u03b4\u03b9\u03bf\u03cd \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03ae \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03b5\u03af. \u039c\u03b7\u03bd \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9&#8217; \u03b1\u03c5\u03c4\u03cc \u03cc\u03bc\u03c9\u03c2, \u03b1\u03c0\u03bb\u03ac \u03b1\u03bd\u03b1\u03ba\u03b1\u03c4\u03ad\u03c8\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ac \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c7\u03b1\u03c1\u03ac. <\/span><span style=\"font-weight: 400\">[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\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c5\u03c3\u03b7, \u03c4\u03bf \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b8\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ad\u03c3\u03b5\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03ae\u03bd\u03b5\u03c2. \u0391\u03bd \u03b4\u03b5\u03bd \u03c4\u03bf \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c6\u03ac\u03b5\u03b9 \u03c0\u03c1\u03ce\u03c4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03b5\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-apothikevete-trofima\/\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 <\/a><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-apothikevete-trofima\/\">\u03c3\u03c9\u03c3\u03c4\u03ac <\/a><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-apothikevete-trofima\/\">\u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ad\u03c3\u03bf\u03c5\u03bd \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%92%CE%BF%CF%8D%CF%84%CF%85%CF%81%CE%B1_%CE%BE%CE%B7%CF%81%CF%8E%CE%BD_%CE%BA%CE%B1%CF%81%CF%80%CF%8E%CE%BD_%CE%B3%CE%B9%CE%B1_%CE%B1%CF%80%CF%8E%CE%BB%CE%B5%CE%B9%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%B1%CF%8D%CE%BE%CE%B7%CF%83%CE%B7_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82\"><\/span>\u0392\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03b7\u03bd&nbsp; <a href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-kalo-varos\/\">\u03b1\u03c0\u03cc\u03ba\u03c4\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/a> \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0395\u03c0\u03b5\u03b9\u03b4\u03ae \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd <strong>\u03c5\u03c8\u03b7\u03bb\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong> (\u03c5\u03c8\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 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2), \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2. \u0391\u03c0\u03bb\u03ac \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03ba\u03bf\u03c5\u03c4\u03b1\u03bb\u03b9\u03ac \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5 \u03c3\u03c4\u03bf \u03b3\u03b5\u03cd\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 200 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2. \u03a4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03c9\u03b8\u03bf\u03cd\u03bd \u03c3\u03b5 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ac, \u03c3\u03bd\u03b1\u03ba, \u03c1\u03bf\u03c6\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">\u038c\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 <\/span><a href=\"https:\/\/gymbeam.gr\/blog\/apla-vasika-stoixeia\/\"><span style=\"font-weight: 400\">\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2<\/span><\/a><span style=\"font-weight: 400\">, \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03bf\u03c5\u03c4\u03cd\u03c1\u03bf\u03c5 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c4\u03c1\u03ce\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c4\u03bf \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c5\u03b3\u03b9\u03ae \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b9\u03ba\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03bb\u03b9\u03b3\u03bf\u03cd\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03bb\u03c5\u03ba\u03ac \u03cc\u03c4\u03b1\u03bd \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03bc\u03b5 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1. \u039a\u03b1\u03b9 \u03b1\u03bd \u03c8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf<\/span><a href=\"https:\/\/gymbeam.gr\/fistikovoutiro-se-skoni-190-g-gymbeam.html\"> <span style=\"font-weight: 400\">\u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7<\/span><\/a><span style=\"font-weight: 400\">, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03bc\u03cc\u03bb\u03b9\u03c2 1,5 g \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03b1\u03bd\u03ac \u03bc\u03b5\u03c1\u03af\u03b4\u03b1.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03b9 <a href=\"https:\/\/gymbeam.gr\/xiroi-karpoi-kai-sporoi\">\u03be\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af<\/a> \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03c3\u03c5\u03bd\u03b4\u03ad\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c5\u03b3\u03b9\u03bf\u03cd\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2. \u03a0\u03b1\u03c1\u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03ba\u03ac\u03b8\u03b5 \u03ba\u03bf\u03c5\u03c4\u03b1\u03bb\u03b9\u03ac \u03c3\u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B8%CE%B1_%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 \u03b8\u03b1 \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 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ce\u03bd \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd, \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03b2\u03b9\u03c4\u03b1\u03bc\u03b9\u03bd\u03ce\u03bd, \u03b1\u03bd\u03cc\u03c1\u03b3\u03b1\u03bd\u03c9\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b7 \u03b3\u03b5\u03cd\u03c3\u03b7. <strong>\u0391\u03bb\u03bb\u03ac \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bb\u03ad\u03b3\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2.<\/strong> \u039f\u03b9 100% \u03ba\u03c1\u03ad\u03bc\u03b5\u03c2 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03bf\u03cd\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ac \u03ae \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03bc\u03b5 \u03b3\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2, \u03b5\u03bd\u03ce \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b5\u03c2 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b5\u03c2 \u03bf\u03c5\u03c3\u03af\u03b5\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd \u03b8\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 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf, \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf \u03b1\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5 \u03ae \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b9\u03c2 \u03b3\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b8\u03b7\u03ba\u03b1\u03bd \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9. \u03a3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03be\u03af\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03b3\u03bd\u03c9\u03c3\u03c4\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03bb\u03b1\u03c4\u03c1\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd; \u039c\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03b1 \u03be\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03c4\u03c9\u03bd \u03ba\u03ac\u03c3\u03b9\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03c4\u03b9\u03ba\u03bf\u03b2\u03bf\u03cd\u03c4\u03c5\u03c1\u03bf\u03c5 \u03ae \u03c4\u03bf\u03c5 \u03b1\u03bc\u03c5\u03b3\u03b4\u03ac\u03bb\u03bf\u03c5; \u03a3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03cc \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1 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