{"id":8605,"date":"2025-06-09T13:55:57","date_gmt":"2025-06-09T10:55:57","guid":{"rendered":"https:\/\/being.gr\/home\/?p=8605"},"modified":"2025-06-09T13:55:58","modified_gmt":"2025-06-09T10:55:58","slug":"%ce%b9%ce%b4%ce%b1%ce%bd%ce%b9%ce%ba%cf%8c-%cf%80%cf%81%cf%89%ce%b9%ce%bd%cf%8c-%cf%84%ce%b9-%ce%bd%ce%b1-%ce%b5%cf%80%ce%b9%ce%bb%ce%ad%ce%be%ce%b5%ce%b9%cf%82-%ce%b1%ce%bd%ce%ac%ce%bb%ce%bf%ce%b3","status":"publish","type":"post","link":"http:\/\/being.gr\/home\/%ce%b9%ce%b4%ce%b1%ce%bd%ce%b9%ce%ba%cf%8c-%cf%80%cf%81%cf%89%ce%b9%ce%bd%cf%8c-%cf%84%ce%b9-%ce%bd%ce%b1-%ce%b5%cf%80%ce%b9%ce%bb%ce%ad%ce%be%ce%b5%ce%b9%cf%82-%ce%b1%ce%bd%ce%ac%ce%bb%ce%bf%ce%b3\/","title":{"rendered":"\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03a0\u03c1\u03c9\u03b9\u03bd\u03cc: \u03a4\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03bf\u03c5"},"content":{"rendered":"\n<p class=\"has-medium-font-size\">\u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2 \u2014 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9, \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ae \u03b1\u03c0\u03bb\u03ce\u03c2\u2026 \u03be\u03c5\u03c0\u03bd\u03ac\u03c2 \u03bc\u03b5 \u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03c1\u03b5\u03be\u03b7. \u03a0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03b8\u03b1 \u03b2\u03c1\u03b5\u03b9\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2, \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b5\u03b8\u03bd\u03ae \u03b9\u03bd\u03c3\u03c4\u03b9\u03c4\u03bf\u03cd\u03c4\u03b1.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059-683x1024.webp\" alt=\"\" class=\"wp-image-8609\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059-683x1024.webp 683w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059-200x300.webp 200w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059-768x1152.webp 768w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059-1024x1536.webp 1024w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1059.webp 1200w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-large-font-size\"><strong>\u0391\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">\u0392\u03c1\u03ce\u03bc\u03b7 \u03bc\u03b5 \u03bc\u03c0\u03b1\u03bd\u03ac\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 (\u03c0.\u03c7. \u03c3\u03ba\u03cc\u03bd\u03b7 whey \u03ae \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9)<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\u0391\u03c5\u03b3\u03ac \u03bc\u03b5 \u03c8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf British Journal of Nutrition, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03b1\u03bb\u03bb\u03ac \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc (120\u2013250 kcal) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u201c\u03b2\u03b1\u03c1\u03cd\u03bd\u03b5\u03b9\u201d \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0388\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03c7\u03b1\u03bd \u03cc\u03c1\u03b5\u03be\u03b7 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af, \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc smoothie \u03c3\u03c5\u03bd\u03ad\u03b2\u03b1\u03bb\u03b5 \u03c3\u03b5 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c5\u03c0\u03bf\u03b3\u03bb\u03c5\u03ba\u03b1\u03b9\u03bc\u03af\u03b1\u03c2 (Farshchi et al., 2005).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062-683x1024.webp\" alt=\"\" class=\"wp-image-8610\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062-683x1024.webp 683w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062-200x300.webp 200w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062-768x1152.webp 768w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062-1024x1536.webp 1024w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1062.webp 1200w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-large-font-size\"><strong>\u0391\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03cc\u03c1\u03b5\u03be\u03b7 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Smoothie \u03bc\u03b5 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1, \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03bb\u03af\u03b3\u03b7 \u03b2\u03c1\u03ce\u03bc\u03b7 \u03ae \u03c3\u03ba\u03cc\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\u0388\u03bd\u03b1 \u03b2\u03c1\u03b1\u03c3\u03c4\u03cc \u03b1\u03c5\u03b3\u03cc \u03ba\u03b1\u03b9 \u03bb\u03af\u03b3\u03b1 \u03b1\u03bc\u03cd\u03b3\u03b4\u03b1\u03bb\u03b1<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf British Journal of Nutrition, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03b1\u03bb\u03bb\u03ac \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc (120\u2013250 kcal) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u201c\u03b2\u03b1\u03c1\u03cd\u03bd\u03b5\u03b9\u201d \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0388\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03c7\u03b1\u03bd \u03cc\u03c1\u03b5\u03be\u03b7 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af, \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc smoothie \u03c3\u03c5\u03bd\u03ad\u03b2\u03b1\u03bb\u03b5 \u03c3\u03b5 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c5\u03c0\u03bf\u03b3\u03bb\u03c5\u03ba\u03b1\u03b9\u03bc\u03af\u03b1\u03c2 (Farshchi et al., 2005).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061-683x1024.webp\" alt=\"\" class=\"wp-image-8611\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061-683x1024.webp 683w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061-200x300.webp 200w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061-768x1152.webp 768w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061-1024x1536.webp 1024w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1061.webp 1200w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-large-font-size\"><strong>&nbsp;\u0391\u03bd \u03b4\u03b5\u03bd \u03c7\u03bf\u03c1\u03c4\u03b1\u03af\u03bd\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03af\u03c0\u03bf\u03c4\u03b1<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">\u039f\u03bc\u03b5\u03bb\u03ad\u03c4\u03b1 \u03bc\u03b5 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 1 \u03c6\u03ad\u03c4\u03b1 \u03c8\u03c9\u03bc\u03af \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\u0393\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 \u03c3\u03c4\u03c1\u03b1\u03b3\u03b3\u03b9\u03c3\u03c4\u03cc \u03bc\u03b5 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf University of Missouri, \u03c4\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ac \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 (30g) \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c9\u03c2 \u03ba\u03b1\u03b9 50% \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0397 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c4\u03b7\u03c2 Dr. Heather Leidy (2013) \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03bd\u03b1\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ac \u03c0\u03c1\u03c9\u03b9\u03bd\u03ac \u03b5\u03bc\u03c6\u03ac\u03bd\u03b9\u03b6\u03b1\u03bd \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c4\u03bf \u03bc\u03b5\u03c3\u03b7\u03bc\u03ad\u03c1\u03b9.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1063.jpeg\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1063-1024x683.jpeg\" alt=\"\" class=\"wp-image-8612\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1063-1024x683.jpeg 1024w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1063-300x200.jpeg 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1063-768x512.jpeg 768w, http:\/\/being.gr\/home\/wp-content\/uploads\/2025\/06\/IMG_1063.jpeg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-large-font-size\"><strong>\u0391\u03bd \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b1\u03bb\u03bb\u03ac \u03b8\u03ad\u03bb\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03bd\u03b9\u03ce\u03b8\u03b5\u03b9\u03c2 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">\u03a6\u03b1\u03c3\u03cc\u03bb\u03b9\u03b1 (\u03c0.\u03c7. baked beans), \u03ba\u03b1\u03c3\u03c4\u03b1\u03bd\u03cc \u03c1\u03cd\u03b6\u03b9 \u03ba\u03b1\u03b9 1 \u03b1\u03c5\u03b3\u03cc<\/li>\n\n\n\n<li class=\"has-medium-font-size\">\u0391\u03c5\u03b3\u03ac \u03bc\u03b5 \u03b2\u03c1\u03b1\u03c3\u03c4\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c6\u03c1\u03c5\u03b3\u03b1\u03bd\u03b9\u03ac \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">\u03a4\u03bf International Breakfast Research Initiative (IBRI) \u03c0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03c5\u03bd 20\u201330% \u03c4\u03c9\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd, \u03bc\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ac \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd Academy of Nutrition and Dietetics, \u03c4\u03b1 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ac \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd 20g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 6g \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b3\u03bb\u03c5\u03ba\u03b1\u03b9\u03bc\u03b9\u03ba\u03ae \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u039a\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b1<\/strong><\/td><td><strong>\u03a4\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong><\/td><td><strong>\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5<\/strong><\/td><\/tr><tr><td>\u0391\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2<\/td><td>\u0392\u03c1\u03ce\u03bc\u03b7 + \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ae \u03b1\u03c5\u03b3\u03ac \u03bc\u03b5 \u03c8\u03c9\u03bc\u03af<\/td><td>ISSN, Journal of Nutrition<\/td><\/tr><tr><td>\u039b\u03af\u03b3\u03b7 \u03cc\u03c1\u03b5\u03be\u03b7<\/td><td>Smoothie \u03ae \u03bc\u03b9\u03ba\u03c1\u03cc \u03c3\u03bd\u03b1\u03ba \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/td><td>British Journal of Nutrition<\/td><\/tr><tr><td>\u039c\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03b5\u03af\u03bd\u03b1<\/td><td>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 + \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/td><td>Univ. of Missouri<\/td><\/tr><tr><td>\u03a3\u03b5 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<\/td><td>\u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 + \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03cc\u03c2<\/td><td>IBRI, Academy of Nutrition<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2 \u2014 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9, \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ae \u03b1\u03c0\u03bb\u03ce\u03c2\u2026 \u03be\u03c5\u03c0\u03bd\u03ac\u03c2 \u03bc\u03b5 \u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03cc\u03c1\u03b5\u03be\u03b7. \u03a0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03b8\u03b1 \u03b2\u03c1\u03b5\u03b9\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8608,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,24,5],"tags":[542,21,1275,42,399,146,29,56,53,39],"class_list":["post-8605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-motivation","category-nutrition","tag-beinggr","tag-fitness","tag-motivation","tag-training","tag-wellness","tag-146","tag-29","tag-56","tag-53","tag-39"],"_links":{"self":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/8605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/comments?post=8605"}],"version-history":[{"count":4,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/8605\/revisions"}],"predecessor-version":[{"id":8614,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/8605\/revisions\/8614"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media\/8608"}],"wp:attachment":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media?parent=8605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/categories?post=8605"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/tags?post=8605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}