{"id":668185,"date":"2025-02-25T11:14:04","date_gmt":"2025-02-25T10:14:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=668185"},"modified":"2025-02-25T11:14:08","modified_gmt":"2025-02-25T10:14:08","slug":"ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/","title":{"rendered":"\u0392\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2: \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5, \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c1\u03cc\u03bb\u03bf \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\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\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BF_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;\">\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%9F_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82_%CF%84%CE%B1%CF%85%CF%84%CE%AF%CE%B6%CE%B5%CF%84%CE%B1%CE%B9_%CE%BC%CE%B5_%CF%84%CE%B7_%CF%83%CF%85%CE%BD%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CE%B8%CE%B5%CF%81%CE%BC%CE%B9%CE%B4%CE%B9%CE%BA%CE%AE_%CE%B4%CE%B1%CF%80%CE%AC%CE%BD%CE%B7\" title=\"\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c4\u03b1\u03c5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7;\">\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c4\u03b1\u03c5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7;<\/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\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%A0%CF%8E%CF%82_%CF%85%CF%80%CE%BF%CE%BB%CE%BF%CE%B3%CE%AF%CE%B6%CE%B5%CF%84%CE%B1%CE%B9_%CE%BF_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82\" title=\"\u03a0\u03ce\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;\">\u03a0\u03ce\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\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\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CE%BC%CE%B5%CF%84%CF%81%CE%B7%CE%B8%CE%B5%CE%AF_%CE%BF_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82\" title=\"\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03b7\u03b8\u03b5\u03af \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03b7\u03b8\u03b5\u03af \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;<\/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\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%A4%CE%B9_%CE%B5%CF%80%CE%B7%CF%81%CE%B5%CE%AC%CE%B6%CE%B5%CE%B9_%CF%84%CE%BF%CE%BD_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C_%CF%81%CF%85%CE%B8%CE%BC%CF%8C\" title=\"\u03a4\u03b9 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc;\">\u03a4\u03b9 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc;<\/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\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B1%CF%85%CE%BE%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CE%BD_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C_%CF%81%CF%85%CE%B8%CE%BC%CF%8C_%CF%83%CE%B1%CF%82\" title=\"\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\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\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%A7%CF%81%CE%B5%CE%B9%CE%AC%CE%B6%CE%B5%CF%84%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B3%CE%BD%CF%89%CF%81%CE%AF%CE%B6%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CE%BD_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C_%CF%81%CF%85%CE%B8%CE%BC%CF%8C_%CF%83%CE%B1%CF%82_%CE%B1%CE%BD_%CE%B8%CE%AD%CE%BB%CE%B5%CF%84%CE%B5_%CE%BD%CE%B1_%CF%87%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CE%B2%CE%AC%CF%81%CE%BF%CF%82\" title=\"\u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;\">\u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/ti-einai-o-vasikos-metavolismos-kai-pos-ton-ipologizoume\/#%CE%A4%CE%B9_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0391\u03ba\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd. \u0391\u03bb\u03bb\u03ac \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1; \u03a4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03bb\u03ad\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 1300 kcal; \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bb\u03ad\u03b5\u03b9 \u03c0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1. \u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2; \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03b8\u03b1 \u03b1\u03c0\u03b1\u03bd\u03c4\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03bc\u03b1\u03b6\u03af \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c8\u03bf\u03c5\u03bc\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5. <\/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_%CE%BF_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82\"><\/span>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2 \u03c4\u03bf \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03cc\u03bb\u03bf\u03b9 \u03c0\u03b5\u03c1\u03af \u03c4\u03af\u03bd\u03bf\u03c2 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9. <strong>\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2<\/strong> <strong>\u03c1\u03c5\u03b8\u03bc\u03cc\u03c2<\/strong>, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc\u03c2 \u03c9\u03c2 <strong>BMR<\/strong>, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b8\u03b5\u03c9\u03c1\u03b7\u03b8\u03b5\u03af \u03c9\u03c2 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 <strong>&#8220;\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c3\u03c5\u03bd\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7\u03c2&#8221;<\/strong>. \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1<strong> \u03b5\u03c0\u03b9\u03b2\u03b9\u03ce\u03c3\u03b5\u03b9,<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03c9\u03bd <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03ce\u03bd \u03bf\u03c1\u03b3\u03ac\u03bd\u03c9\u03bd<\/strong> \u03c4\u03bf\u03c5. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c4\u03cc\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc<strong> \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2<\/strong>, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03ae \u03b7 \u03ac\u03bd\u03c4\u03bb\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038a\u03c3\u03c9\u03c2 \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0393\u03b9\u03b1 \u03c4\u03bf \u03bc\u03ad\u03c3\u03bf \u03ac\u03c4\u03bf\u03bc\u03bf \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bf BMR \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>\u03c4\u03bf 50-65% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2.<\/strong> \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b5 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 2000 kcal, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 1300 kcal \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b4\u03b5\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c4\u03b5\u03bc\u03c0\u03ad\u03bb\u03b9\u03ba\u03b7 \u03bc\u03ad\u03c1\u03b1, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03bf\u03b3\u03b9\u03ba\u03cc. <sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c4\u03b9\u03bc\u03ae \u03c4\u03bf\u03c5 BMR \u03c3\u03b1\u03c2; \u0393\u03b9\u03b1 \u03c0\u03bf\u03b9\u03bf \u03bb\u03cc\u03b3\u03bf \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b1; \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b6\u03c9\u03ae, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03ad\u03bd\u03b1 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/strong>. \u0395\u03af\u03c4\u03b5 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/pos-na-xaseis-varos\/\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong><\/a> \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-megisti-anaptiksi\/\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2<\/strong><\/a><strong>,<\/strong> \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c4\u03b1\u03be\u03af\u03b4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/blog\/online-metritis\/\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2<\/a>. \u039a\u03b1\u03b9 \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/sk_viktoria_vajdova_042023_20-1.jpeg\" alt=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;\" class=\"wp-image-643081\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_viktoria_vajdova_042023_20-1.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_viktoria_vajdova_042023_20-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2;<\/h3>\n\n\n\n<p>\u03a0\u03c1\u03b9\u03bd \u03b5\u03bc\u03b2\u03b1\u03b8\u03cd\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03bc\u03c5\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1. <strong>\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 (RMR).<\/strong> \u0391\u03bd \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03cd\u03bd\u03b7\u03b8\u03b5\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03b3\u03c7\u03ad\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03cc\u03c1\u03bf\u03c5\u03c2, \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac. \u039a\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03af \u03bc\u03b9\u03bb\u03bf\u03cd\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03cc\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2. \u0397 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03ad\u03b3\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0392\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1. \u0397 \u03c0\u03c1\u03bf\u03cb\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5, \u03c4\u03bf \u03ac\u03c4\u03bf\u03bc\u03bf \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf, \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b7\u03c3\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 10 \u03ce\u03c1\u03b5\u03c2, \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03cd\u03c0\u03bd\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c3\u03ba\u03bf\u03c4\u03b5\u03b9\u03bd\u03cc \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1. \u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03bd\u03b1 \u03bb\u03b7\u03c6\u03b8\u03b5\u03af \u03bc\u03cc\u03bd\u03bf \u03c5\u03c0\u03cc \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2. <sup><mark class=\"has-inline-color has-orange-color\">[5,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u039f \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2<\/strong>, \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b1\u03ba\u03c1\u03c9\u03bd\u03cd\u03bc\u03b9\u03bf RMR, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 <strong>\u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5\u03c2 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7\u03c2<\/strong> \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd RMR \u03c9\u03c2 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03bb\u03b5\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03cc\u03bb\u03b7 \u03bc\u03ad\u03c1\u03b1, \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03c4\u03b7\u03bd \u03c4\u03b7\u03bb\u03b5\u03cc\u03c1\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03b1\u03c3\u03b9\u03b1\u03ba\u03ac \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf. \u0391\u03c5\u03c4\u03cc \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03bf <strong>RMR \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03bf BMR, \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 10%.<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03c4\u03c3\u03b9, \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b1\u03bd \u03bd\u03b1 \u03bc\u03b9\u03bb\u03ac\u03bc\u03b5 \u03b3\u03b9\u03b1 <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc<\/strong>, \u03b1\u03bb\u03bb\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b1\u03bd<strong> \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"768\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-1124x768.jpg\" alt=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2;\" class=\"wp-image-643172\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-1124x768.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-1536x1050.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1156261039-2-2048x1400.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9F_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82_%CF%84%CE%B1%CF%85%CF%84%CE%AF%CE%B6%CE%B5%CF%84%CE%B1%CE%B9_%CE%BC%CE%B5_%CF%84%CE%B7_%CF%83%CF%85%CE%BD%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE_%CE%B7%CE%BC%CE%B5%CF%81%CE%AE%CF%83%CE%B9%CE%B1_%CE%B8%CE%B5%CF%81%CE%BC%CE%B9%CE%B4%CE%B9%CE%BA%CE%AE_%CE%B4%CE%B1%CF%80%CE%AC%CE%BD%CE%B7\"><\/span>\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c4\u03b1\u03c5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03cd\u03bd\u03b7\u03b8\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd <strong>\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 <\/strong><strong>\u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/strong> <strong>\u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd<\/strong><span style=\"font-size: 1rem\"> \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ae\u03b3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc<\/strong> \u03c4\u03bf\u03c5\u03c2 <strong>\u03c1\u03c5\u03b8\u03bc\u03cc (\u03c3\u03b5 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1)<\/strong>. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 1400 kcal, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c4\u03c1\u03ce\u03bd\u03b5 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bb\u03c0\u03af\u03b4\u03b1 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c4\u03bf\u03c5\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2. \u0388\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf \u03bc\u03b5 BMR\/RMR 1400 kcal \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03b6\u03cc\u03c4\u03b1\u03bd \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03cc\u03bd\u03bf \u03b1\u03bd \u03b1\u03c1\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03af\u03c0\u03bf\u03c4\u03b1.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03cc\u03bb\u03b9\u03c2 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c3\u03bf\u03cd\u03c0\u03b5\u03c1 \u03bc\u03ac\u03c1\u03ba\u03b5\u03c4, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bf\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03af\u03b4\u03b9\u03b1 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03ad\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2. \u03a3\u03c5\u03bd\u03bf\u03c8\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2, \u03b5\u03af\u03c4\u03b5 <b>\u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 <\/b>\u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03b5\u03af\u03c4\u03b5 \u03b5\u03af\u03c3\u03c4\u03b5 <strong>\u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03b9,<\/strong> \u03c4\u03bf \u03c0\u03bf\u03c3\u03cc \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd<strong> \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03c3\u03b1\u03c2.<\/strong> \u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03bf\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b2\u03ac\u03c3\u03b7 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7.<\/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=\"60667,81421,54646,5968,5383,74083,28396,6503,5250,28689,28936\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a4\u03b9 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7;<\/h3>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 <strong>\u03a3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u0397\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b1\u03c0\u03ac\u03bd\u03b7 (\u03a3\u0397\u0394\u0395)<\/strong> \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03c4\u03af\u03bc\u03b9\u03bf \u03c7\u03ac\u03bc\u03c0\u03bf\u03c5\u03c1\u03b3\u03ba\u03b5\u03c1 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c3\u03c4\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03bb\u03bf\u03c3\u03cd\u03bd\u03b7\u03c2. \u0397 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03c4\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2<\/strong> &#8211; \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03bf <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 (\u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2)<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03ad\u03bd\u03b1 \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03c7\u03ac\u03bc\u03c0\u03bf\u03c5\u03c1\u03b3\u03ba\u03b5\u03c1 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03c4\u03c5\u03c1\u03af, \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac. \u039f\u03bc\u03bf\u03af\u03c9\u03c2, \u03b7 <strong>\u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/strong>. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2, \u03b4\u03b5\u03bd \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2. \u03a0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 <strong>\u03ac\u03bb\u03bb\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2<\/strong>.<\/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\">\u03a3\u03b5 \u03c4\u03b9 \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039f <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2<\/strong> (BMR) \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03ce\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b8\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03bd\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c5\u03c0\u03cc \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2.<\/li>\n\n\n\n<li>\u039f <strong>\u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u0397\u03c1\u03b5\u03bc\u03af\u03b1\u03c2<\/strong> (RMR) \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bf <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03ba\u03b1\u03c4\u03ac 10%<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7 \u03c5\u03c0\u03cc \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf <strong>60 &#8211; 75%<\/strong> \u03c4\u03c9\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1. <sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><span style=\"font-weight: 400\">\u0397 <\/span><b>\u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2<\/b><span style=\"font-weight: 400\"> (TEF) \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03ad\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2. \u0391\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <\/span><b>\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 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2<\/b><span style=\"font-weight: 400\"> \u03bc\u03b9\u03b1\u03c2 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03bc\u03b9\u03ba\u03c4\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03bd \u03ba\u03b1\u03af\u03c4\u03b5 2.000 kcal \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 200 kcal \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03c1\u03ce\u03c4\u03b5. \u03a9\u03c2 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03bf\u03c2, \u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf TEF \u03b1\u03c0\u03cc \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 20-30%. <\/span><span style=\"font-weight: 400\">[2]&nbsp;<\/span><\/li>\n\n\n\n<li>\u03a4\u03bf <strong>\u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ce\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd<\/strong> (NEAT &#8211; Non-exercise Activity Thermogenesis) \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b1\u03c0\u03b1\u03bd\u03ac\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ce\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd. \u0391\u03c5\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 <strong>\u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac, \u03c4\u03bf \u03bd\u03c4\u03cd\u03c3\u03b9\u03bc\u03bf, \u03c4\u03bf \u03ba\u03b1\u03b8\u03ac\u03c1\u03b9\u03c3\u03bc\u03b1<\/strong> \u03ba.\u03bb\u03c0.<\/li>\n\n\n\n<li><strong>\u0397 \u0398\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u0394\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/strong> (EAT) \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 <strong>\u03b5\u03c3\u03c4\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/strong>. \u0391\u03c5\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b1\u03c0\u03b1\u03bd\u03ac\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 <strong>\u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd<\/strong> \u03ba\u03b1\u03b9 <strong>\u03b1\u03b8\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03b4\u03cd\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03c3\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2 &#8211;<a href=\"https:\/\/gymbeam.gr\/blog\/o-pio-simadikos-paragodas\/\"> <strong>NEAT <\/strong>\u03ba\u03b1\u03b9 <strong>EAT<\/strong><\/a> &#8211; \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 <strong>\u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<\/strong>. \u0391\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b2\u03ac\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd <strong>\u03c4\u03bf 20%<\/strong> \u03ae \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 <strong>\u03c4\u03bf 50% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03cc\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bb\u03ad\u03b3\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03ae \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 &#8211; \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b8\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c0\u03cc\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-1124x750.jpeg\" alt=\"\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03c3\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2\" class=\"wp-image-643114\" title=\"\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03c3\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/sk_simona_vaclavik_072022_25.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CF%85%CF%80%CE%BF%CE%BB%CE%BF%CE%B3%CE%AF%CE%B6%CE%B5%CF%84%CE%B1%CE%B9_%CE%BF_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82\"><\/span>\u03a0\u03ce\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2; \u03a4\u03cc\u03c4\u03b5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (\u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2). \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf\u03b9 \u03c3\u03b1\u03c2, \u03b1\u03c0\u03bb\u03ac \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03bc\u03b7\u03c7\u03b1\u03bd\u03ae \u03ba\u03b1\u03b9 \u03c4\u03bf <strong>\u03cd\u03c8\u03bf\u03c2, \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd <strong>\u03b7\u03bb\u03b9\u03ba\u03af\u03b1<\/strong> \u03c3\u03b1\u03c2 . \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b5\u03c2 <strong>\u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 BMR \u03c3\u03b1\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1;<\/h3>\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\">1. \u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris &#8211; Benedict<\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03b5\u03c5\u03c1\u03ad\u03c9\u03c2 \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7, \u03c0\u03b1\u03c1\u03ac \u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03b8\u03b7\u03ba\u03b5 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc 100 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03c4\u03bf 1918. \u0388\u03ba\u03c4\u03bf\u03c4\u03b5 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03c4\u03bf 1984 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03ad\u03ba\u03b4\u03bf\u03c3\u03b7 \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1. <sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03ac\u03bb\u03bb\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9, \u03ad\u03c4\u03c3\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c5\u03c0\u03cc\u03c8\u03b7 <strong>\u03c4\u03bf \u03c6\u03cd\u03bb\u03bf<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris-Benedict \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2:<\/strong> BMR = (9,247 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg) + (3,098 x \u03cd\u03c8\u03bf\u03c2 \u03c3\u03b5 cm) &#8211; (4,33 x \u03b7\u03bb\u03b9\u03ba\u03af\u03b1) + 447,593<\/li>\n\n\n\n<li><strong>\u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris-Benedict \u03b3\u03b9\u03b1 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2:<\/strong> BMR = (13,397 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg) + (4,799 x \u03cd\u03c8\u03bf\u03c2 \u03c3\u03b5 cm) &#8211; (5,677 x \u03b7\u03bb\u03b9\u03ba\u03af\u03b1) + 88,362<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a4\u03ce\u03c1\u03b1 \u03b8\u03b1 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03c0\u03ce\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03bc\u03b9\u03b1\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1\u03c2 30 \u03b5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03cd\u03c8\u03bf\u03c2 170 cm \u03ba\u03b1\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2 70 kg.\r\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = (9,247 x <strong>70 kg<\/strong>) + (3,098 x <strong>170 cm<\/strong>) &#8211; (4,33 x <strong>30 \u03ad\u03c4\u03b7<\/strong>) + 447,593 = <strong>1491,643 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris-Benedict, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1.492 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03c5\u03b3\u03b9\u03ad\u03c2.<\/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. \u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Mifflin-St. Jeore<\/h4>\n\n\n\n<p>\u0397 \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Mifflin-St. George, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae \u03cc\u03c3\u03bf \u03bf \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2, \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ad\u03bf\u03bd \u03c0\u03b9\u03bf <strong>\u03b1\u03ba\u03c1\u03b9\u03b2\u03ae\u03c2<\/strong>. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd \u03cc\u03c4\u03b9 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b1\u03bd\u03b1\u03b8\u03b5\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris-Benedict. \u039f Mifflin-St Jeor \u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b5 \u03c4\u03bf 1990 \u03ba\u03b1\u03b9 \u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03b5\u03be\u03ae\u03c2. <sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Mifflin-St Jeore \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2:<\/strong> BMR = (9,99 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg) + (6,25 x \u03cd\u03c8\u03bf\u03c2 \u03c3\u03b5 cm) &#8211; (4,92 x \u03b7\u03bb\u03b9\u03ba\u03af\u03b1) &#8211; 161<\/li>\n\n\n\n<li><strong>\u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Mifflin-St Jeore \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2:<\/strong> BMR = (9,99 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg) + (6,25 x \u03cd\u03c8\u03bf\u03c2 \u03c3\u03b5 cm) &#8211; (4,92 x \u03b7\u03bb\u03b9\u03ba\u03af\u03b1) + 5<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7, \u03c0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03af\u03b4\u03b9\u03b1\u03c2 30\u03c7\u03c1\u03bf\u03bd\u03b7\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1\u03c2 \u03bc\u03b5 170 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 70 \u03ba\u03b9\u03bb\u03ac; <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = (9,99 x <strong>70 kg<\/strong>) + (6,25 x <strong>170 cm<\/strong>) &#8211; (4,92 x <strong>30 \u03ad\u03c4\u03b7<\/strong>) &#8211; 161 = <strong>1453,2 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5, \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b1\u03c0\u03cc\u03ba\u03bb\u03b9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Mifflin-St. Jeore \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris-Benedict. <\/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\">\u039c\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c6\u03cc\u03c1\u03bc\u03bf\u03c5\u03bb\u03b5\u03c2 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03be\u03bf\u03b9\u03ba\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9;<\/h4>\n\n\n\n<p>\u039f\u03b9 \u03b4\u03cd\u03bf \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03cc\u03bd\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd. \u039f\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03af \u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03b1\u03bb\u03ae\u03be\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2, \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03bf\u03af \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0393\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0393\u03b9\u03b1 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Katch-McArdle (2006)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 370 + 21,6 x \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 (FFM <em>&#8211; Fat Free Mass<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03cc\u03c0\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c7\u03b8\u03b7\u03ba\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd FAO\/WHO (1985)*.<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (8,7 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg) + 829<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = (11,6 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg) + 879<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0395\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Owen (1986)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 795 + (7,18 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">BMR = 879 + (10,2 x \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 kg)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>*\u03b3\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1\u03c2 30 &#8211; 60 \u03b5\u03c4\u03ce\u03bd<\/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\u03bf\u03b9\u03b1 \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5;<\/h3>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5. \u0391\u03bd \u03ba\u03b1\u03b9 \u03b7 <strong>\u03b5\u03be\u03af\u03c3\u03c9\u03c3\u03b7 Harris-Benedict<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae, \u03bf\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03af \u03bb\u03ad\u03bd\u03b5 \u03cc\u03c4\u03b9 <strong>\u03c5\u03c0\u03b5\u03c1\u03b5\u03ba\u03c4\u03b9\u03bc\u03ac \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 5%.<\/strong> <strong>\u039f \u03c4\u03cd\u03c0\u03bf\u03c2 \u03c4\u03c9\u03bd Mifflin-St. Jeore<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b9\u03b1 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1<strong> \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03c3\u03c5\u03b3\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b5<\/strong> \u03ae \u03bd\u03b1 <strong>\u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf<\/strong> \u03c4\u03c9\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2. \u03a3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c4\u03b9\u03bc\u03ce\u03bd. \u038c\u03c0\u03c9\u03c2 \u03b5\u03af\u03b4\u03b1\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9, \u03b7 \u03c4\u03b9\u03bc\u03ae BMR \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ad\u03ba\u03c5\u03c8\u03b5 \u03b4\u03b9\u03ad\u03c6\u03b5\u03c1\u03b5 \u03bc\u03cc\u03bd\u03bf \u03ba\u03b1\u03c4\u03ac \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b5\u03ba\u03ac\u03b4\u03b5\u03c2 kcal \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b4\u03cd\u03bf \u03c0\u03b9\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03ce\u03bd \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bb\u03bb\u03ac \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03bb\u03b9\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b1\u03bb\u03b1\u03b9\u03c0\u03c9\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03bf\u03cd, \u03c4\u03b7\u03c2 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03bc\u03ad\u03c3\u03bf\u03c5 \u03cc\u03c1\u03bf\u03c5, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03bf\u03c5\u03bc\u03b5. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd <a href=\"https:\/\/gymbeam.gr\/blog\/ilektronikos-metritis-bmr\/\">\u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03bc\u03b1\u03c2 \u03bc\u03b5\u03c4\u03c1\u03b7\u03c4\u03ae BMR<\/a>, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF_%CE%BD%CE%B1_%CE%BC%CE%B5%CF%84%CF%81%CE%B7%CE%B8%CE%B5%CE%AF_%CE%BF_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C%CF%82_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C%CF%82_%CF%81%CF%85%CE%B8%CE%BC%CF%8C%CF%82\"><\/span>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03b7\u03b8\u03b5\u03af \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03bd\u03ce \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9\u03c2, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b5\u03b9\u03b4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03c3\u03ba\u03b5\u03c5\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03bf\u03c5\u03bd. \u0397 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9, \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae\u03c2 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc. \u03a4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>10-20%<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03bf \u03c6\u03cd\u03bb\u03bf \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2. <sup><mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd <strong>\u03ad\u03bc\u03bc\u03b5\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03bf\u03bc\u03b5\u03c4\u03c1\u03af\u03b1<\/strong> \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 <strong>\u03c4\u03b5\u03c3\u03c4 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae\u03c2<\/strong>. \u0391\u03bd\u03b1\u03bb\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 <strong>\u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 <strong>\u03b5\u03ba\u03c0\u03bd\u03b5\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u03b4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03af\u03bf\u03c5 \u03c4\u03bf\u03c5<\/strong> \u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03af\u03c3\u03b5\u03b9 \u03c0\u03cc\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5.<\/li>\n\n\n\n<li><strong>\u0397 \u03ac\u03bc\u03b5\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03bf\u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7<\/strong> \u03bc\u03b5\u03c4\u03c1\u03ac \u03c4\u03b7 <strong>\u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b8\u03b5\u03c1\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong> \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0397 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf <strong>\u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03cc \u03b8\u03ac\u03bb\u03b1\u03bc\u03bf,<\/strong> \u03cc\u03c0\u03bf\u03c5 \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03b2\u03b1\u03bb\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2. \u0397 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b5\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03ba\u03ad\u03bd\u03c4\u03c1\u03b1. <sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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%CF%80%CE%B7%CF%81%CE%B5%CE%AC%CE%B6%CE%B5%CE%B9_%CF%84%CE%BF%CE%BD_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C_%CF%81%CF%85%CE%B8%CE%BC%CF%8C\"><\/span>\u03a4\u03b9 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0388\u03c7\u03bf\u03c5\u03bc\u03b5 \u03ae\u03b4\u03b7 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7, \u03bf \u03b5\u03c5\u03ba\u03bf\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 <strong>\u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/strong>. \u0391\u03bb\u03bb\u03ac \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03b5\u03af \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03bb\u03af\u03b3\u03bf \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0397\u03bb\u03b9\u03ba\u03af\u03b1<\/h3>\n\n\n\n<p>\u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c4\u03c4\u03ac \u03ba\u03b9\u03bb\u03ac \u03bb\u03cc\u03b3\u03c9 \u03c4\u03bf\u03c5<strong> \u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03c4\u03bf\u03c5\u03c2;<\/strong> \u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03bf, \u03b1\u03bb\u03bb\u03ac \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc. \u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 <strong>\u03b5\u03c0\u03b9\u03b2\u03c1\u03b1\u03b4\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03b7 <strong>\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03b1\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd. \u0397 \u03ad\u03ba\u03c0\u03bb\u03b7\u03be\u03b7, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bf BMR \u03b4\u03b5\u03bd \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03cd \u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd. \u039f\u03b9 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd <strong>\u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03c4\u03c9\u03bd 30<\/strong> \u03b5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac <strong>\u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1-2% \u03ba\u03ac\u03b8\u03b5 \u03b4\u03ad\u03ba\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1.<\/strong> \u0386\u03c1\u03b1 \u03b7 \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9, \u03b1\u03bb\u03bb\u03ac \u03cc\u03c7\u03b9 \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03c1\u03b3\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u03a4\u03bf \u03c6\u03c4\u03b1\u03af\u03be\u03b9\u03bc\u03bf \u03ba\u03b1\u03b9 \u03b5\u03b4\u03ce \u03ad\u03b3\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03bf\u03bd <strong>\u03ba\u03b1\u03ba\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2.<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[4,5,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0398\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 \u03c0\u03cc\u03c4\u03b5 \u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b9\u03b2\u03c1\u03b1\u03b4\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9; \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03ac\u03c1\u03b8\u03c1\u03bf \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/se-pia-ilikia-epivradinete-o-metavolismos\/#:~:text=%CE%9C%CE%B5%CF%84%CE%AC%20%CF%84%CE%B1%20%CE%B5%CE%BE%CE%AE%CE%BD%CF%84%CE%B1%2C%20%CE%BF%20%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CF%83%CE%BC%CF%8C%CF%82,%25%2C%20%CF%83%CF%8D%CE%BC%CF%86%CF%89%CE%BD%CE%B1%20%CE%BC%CE%B5%20%CF%84%CE%B7%20%CE%BC%CE%B5%CE%BB%CE%AD%CF%84%CE%B7.\"><strong>\u03a3\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03b5\u03c0\u03b9\u03b2\u03c1\u03b1\u03b4\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 \u03bc\u03b1\u03c2; \u03a0\u03bf\u03bb\u03cd \u03b1\u03c1\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03cc, \u03c4\u03b9 \u03af\u03c3\u03c9\u03c2 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\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<h3 class=\"wp-block-heading\">2. \u03a6\u03cd\u03bb\u03bf<\/h3>\n\n\n\n<p><strong>\u039f\u03b9 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf BMR \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2,<\/strong> \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 <strong>\u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7\u03c2 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1\u03c2 \u03bc\u03c5\u03ce\u03bd<\/strong> \u03ba\u03b1\u03b9 <strong>\u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2.<\/strong> \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03bc\u03b9\u03b1 \u03bc\u03c5\u03ce\u03b4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03ae\u03c4\u03c1\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf BMR \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1\u03bd \u03ac\u03bd\u03b4\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u03a3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/h3>\n\n\n\n<p>\u03a5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd <strong>\u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2.<\/strong> \u038c\u03c0\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03ae\u03b4\u03b7 \u03c3\u03c5\u03b6\u03b7\u03c4\u03b7\u03b8\u03b5\u03af, \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 <strong>\u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1&nbsp;\u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc.<\/strong> \u039a\u03b1\u03af\u03bd\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 <strong>\u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2.<\/strong> \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b9\u03b4\u03ad\u03b1, \u03ad\u03bd\u03b1 \u03ba\u03b9\u03bb\u03cc \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 13 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, \u03b5\u03bd\u03ce \u03ad\u03bd\u03b1 \u03ba\u03b9\u03bb\u03cc \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03af\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 4-5 kcal. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03ad\u03bd\u03b1 \u03c0\u03b9\u03bf \u03bc\u03c5\u03ce\u03b4\u03b5\u03c2 \u03ac\u03c4\u03bf\u03bc\u03bf \u03ba\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03b1\u03c0\u03cc \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03bb\u03af\u03b3\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b4\u03b5\u03bd \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae. <sup><mark class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/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\">4. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/h3>\n\n\n\n<p>\u0391\u03bd \u03ba\u03b1\u03b9 \u03bf \u03af\u03b4\u03b9\u03bf\u03c2 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b7 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd. \u039a\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9, \u03b1\u03c5\u03c4\u03cc \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 <strong>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2<\/strong>. \u039f\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03af \u03bc\u03cd\u03b5\u03c2 <strong>\u03ba\u03b1\u03af\u03bd\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1,<\/strong> \u03bf\u03c0\u03cc\u03c4\u03b5 \u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7 \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b9\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b1. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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\">5. \u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2<\/h3>\n\n\n\n<p>\u03a0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03bf\u03bc\u03b1\u03bb\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03af\u03c4\u03b5. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b7 <strong>\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03c1\u03b5\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/strong> \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc. \u038c\u03c4\u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7<\/strong> \u03b3\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03ac\u03c4\u03b1\u03b9 \u03c3\u03b5 <strong>\u03c0\u03b9\u03bf \u03b1\u03c1\u03b3\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc.<\/strong> \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03cc\u03c4\u03b1\u03bd <strong>\u03bf\u03b9 \u03ba\u03b1\u03c4\u03b5\u03c7\u03bf\u03bb\u03b1\u03bc\u03af\u03bd\u03b5\u03c2<\/strong> (\u03b1\u03b4\u03c1\u03b5\u03bd\u03b1\u03bb\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03bf\u03c1\u03b1\u03b4\u03c1\u03b5\u03bd\u03b1\u03bb\u03af\u03bd\u03b7) \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2, \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 <strong>\u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9<\/strong>. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03c1\u03b5\u03c2 \u03ae \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 <strong>\u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03b8\u03c5\u03c1\u03bf\u03be\u03af\u03bd\u03b7<\/strong> \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf BMR. \u03a4\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03ac \u03c4\u03b7\u03c2, \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5 <strong>\u03c5\u03c0\u03bf\u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03b9\u03c3\u03bc\u03bf\u03cd<\/strong> (\u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03bf\u03cd\u03c2), \u03b5\u03c0\u03b9\u03b2\u03c1\u03b1\u03b4\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, <strong>\u03bf \u03c5\u03c0\u03b5\u03c1\u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03b9\u03c3\u03bc\u03cc\u03c2<\/strong> \u03c4\u03bf\u03bd \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03b9.<\/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\">6. \u039a\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<\/h3>\n\n\n\n<p>\u03a0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03ac\u03c1\u03c1\u03c9\u03c3\u03c4\u03bf\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b4\u03b5\u03bd \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03cd; \u0391\u03c5\u03c4\u03cc \u03b1\u03c0\u03ad\u03c7\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1. \u039f\u03b9 \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b5\u03c2, \u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03bb\u03bf\u03b9\u03bc\u03ce\u03be\u03b5\u03b9\u03c2, \u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ce\u03b4\u03b5\u03b9\u03c2 \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd, \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03bd\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1.<\/strong> \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03b7 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03b5\u03af<\/strong> \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b1<\/strong>. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03b8\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c3\u03b5 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03c2, \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03ac\u03c1\u03c1\u03c9\u03c3\u03c4\u03bf\u03b9, \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-1124x843.jpg\" alt=\"\u03a0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc\" class=\"wp-image-643148\" title=\"\u03a0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/cz_jakub_enzl_032023_11-1-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9C%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B1%CF%85%CE%BE%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CE%BD_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C_%CF%81%CF%85%CE%B8%CE%BC%CF%8C_%CF%83%CE%B1%CF%82\"><\/span>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u0391\u03c0\u03cc \u03cc\u03c3\u03b1 \u03bc\u03cc\u03bb\u03b9\u03c2 \u03c3\u03c5\u03b6\u03b7\u03c4\u03ae\u03c3\u03b1\u03bc\u03b5, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b1\u03c6\u03ad\u03c2 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ad\u03bd\u03b1 \u03b2\u03b1\u03b8\u03bc\u03cc \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc. \u03a0\u03c1\u03ce\u03c4\u03b1 \u03b1\u03c0&#8217; \u03cc\u03bb\u03b1, \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03cc\u03c4\u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5<\/span><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-trefeste-gia-mies\/\"> <b>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2<\/b><\/a><b>. <\/b><span style=\"font-weight: 400\">\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5, <\/span><b>\u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03bc\u03c5\u03ce\u03b4\u03b7\u03c2<\/b><span style=\"font-weight: 400\"> \u03b5\u03af\u03c3\u03c4\u03b5, \u03c4\u03cc\u03c3\u03bf <\/span><b>\u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2.<\/b><span style=\"font-weight: 400\"> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c4\u03bf \u03c0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03af\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 \u03b8\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03ba\u03b1\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 <\/span><b>\u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5<\/b><span style=\"font-weight: 400\"> \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03b5\u03c4\u03b5. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 <\/span><b>\u03ba\u03b1\u03af\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1<\/b><span style=\"font-weight: 400\"> \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03b7\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c8\u03bf\u03c5\u03bd. \u039c\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1<\/span><b> \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5<\/b><span style=\"font-weight: 400\"> \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03bf<\/span><b> \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c3\u03b1\u03c2<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b7\u03bd \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b8\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c7\u03b1\u03c1\u03ac. \u038c\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7, \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03af\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03ba\u03c4\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03af\u03b1\u03c2 \u03ce\u03c1\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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%A7%CF%81%CE%B5%CE%B9%CE%AC%CE%B6%CE%B5%CF%84%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B3%CE%BD%CF%89%CF%81%CE%AF%CE%B6%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CE%BD_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CF%8C_%CE%BC%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C_%CF%81%CF%85%CE%B8%CE%BC%CF%8C_%CF%83%CE%B1%CF%82_%CE%B1%CE%BD_%CE%B8%CE%AD%CE%BB%CE%B5%CF%84%CE%B5_%CE%BD%CE%B1_%CF%87%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CE%B2%CE%AC%CF%81%CE%BF%CF%82\"><\/span>\u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03ae\u03b4\u03b7 \u03c3\u03c5\u03b6\u03b7\u03c4\u03b7\u03b8\u03b5\u03af, \u03b7 \u03b3\u03bd\u03ce\u03c3\u03b7 \u03c4\u03bf\u03c5 BMR \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b5\u03c2 \u03b4\u03bf\u03bc\u03b9\u03ba\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 <a href=\"https:\/\/gymbeam.gr\/blog\/thermidiko-ellima\/\"><strong>\u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03b5\u03bb\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong><\/a>. \u039c\u03cc\u03bb\u03b9\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf BMR \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03ad\u03c8\u03b7, \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03bf\u03c5\u03c3\u03b1 \u03c4\u03b9\u03bc\u03ae \u03ba\u03b1\u03c4\u03ac 10-20% \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 <strong>\u03c0\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b7\u03bc\u03b5\u03c1\u03b7\u03c3\u03af\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0393\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03b5\u03c1\u03ae \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03bf\u03cd \u03c4\u03b7\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/ipologismos-energeias-sistatikon\/\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03b3\u03b9\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd;<\/strong><\/a><\/li>\n\n\n\n<li>\u039f <a href=\"https:\/\/gymbeam.gr\/blog\/online-metritis\/\"><strong>online \u03bc\u03b5\u03c4\u03c1\u03b7\u03c4\u03ae\u03c2<\/strong><\/a> \u03bc\u03b1\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03ce\u03bd.<\/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%A4%CE%B9_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ac.<\/strong> \u03a3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc <strong>\u03c4\u03bf \u03c6\u03cd\u03bb\u03bf, \u03c4\u03b9\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<\/strong>, \u03b1\u03bb\u03bb\u03ac \u03b5\u03c3\u03b5\u03af\u03c2 \u03bf\u03b9 \u03af\u03b4\u03b9\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2<strong> \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 <strong>\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b7\u03bd \u03c4\u03bf\u03bd \u03c3\u03c5\u03b3\u03c7\u03ad\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc, \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd <strong>\u03c0\u03ad\u03c8\u03b7<\/strong> \u03ba\u03b1\u03b9, \u03c4\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03bf, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd<strong> \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/strong> \u039a\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc; \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7, \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03c4\u03cd\u03c0\u03bf \u03ba\u03b1\u03b9 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b1\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2; \u0391\u03bd \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03c6\u03ac\u03bd\u03b7\u03ba\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf, \u03bc\u03b7\u03bd \u03c4\u03bf \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03ac \u03c3\u03b1\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u03a5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ac \u03a4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u03a0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b7 \u03b3\u03b9\u03b1 \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u0392\u03ac\u03c1\u03bf\u03c5\u03c2\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>\u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03ae \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd; \u039a\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5; \u039f\u03b9 \u03b1\u03c0\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03b5\u03c1\u03c9\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03b1\u03ba\u03c1\u03af\u03b2\u03b5\u03b9\u03b1, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03c5\u03c6\u03b8\u03bf\u03cd\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf. <\/p>\n","protected":false},"author":156,"featured_media":642994,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2774],"tags":[6371,7355,6683,6863,7625,7637],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-668185","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diaita-kai-ugieinos-tropos-zois","8":"tag-6371","9":"tag-7355","10":"tag-6683","11":"tag-6863","12":"tag-7625","13":"tag-7637","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0392\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2: \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5, \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c1\u03cc\u03bb\u03bf \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2; - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2; \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc 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