{"id":8703,"date":"2025-12-02T15:21:39","date_gmt":"2025-12-02T12:21:39","guid":{"rendered":"https:\/\/being.gr\/home\/?p=8703"},"modified":"2025-12-02T15:24:50","modified_gmt":"2025-12-02T12:24:50","slug":"%ce%b1%cf%80%cf%8c-%cf%84%ce%b7%ce%bd-%ce%b5%cf%80%ce%b9%ce%b8%cf%85%ce%bc%ce%af%ce%b1-%cf%83%cf%84%ce%b7%ce%bd-%cf%80%cf%81%ce%ac%ce%be%ce%b7-%cf%80%cf%8e%cf%82-%ce%be%ce%b5%ce%ba%ce%b9%ce%bd%ce%ac","status":"publish","type":"post","link":"http:\/\/being.gr\/home\/%ce%b1%cf%80%cf%8c-%cf%84%ce%b7%ce%bd-%ce%b5%cf%80%ce%b9%ce%b8%cf%85%ce%bc%ce%af%ce%b1-%cf%83%cf%84%ce%b7%ce%bd-%cf%80%cf%81%ce%ac%ce%be%ce%b7-%cf%80%cf%8e%cf%82-%ce%be%ce%b5%ce%ba%ce%b9%ce%bd%ce%ac\/","title":{"rendered":"\u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u0395\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03a0\u03c1\u03ac\u03be\u03b7: \u03a0\u03ce\u03c2 \u039e\u03b5\u03ba\u03b9\u03bd\u03ac\u03c2 \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae &amp; \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u2014 \u03ba\u03b1\u03b9 \u03a0\u03ce\u03c2 \u039c\u03ad\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03a3\u03c4\u03cc\u03c7\u03bf"},"content":{"rendered":"\n<p class=\"has-medium-font-size\"><strong>\u039c\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b7, \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b5 \u03c9\u03b8\u03b5\u03af \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0397 \u03b1\u03c0\u03cc\u03c6\u03b1\u03c3\u03b7 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a4\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03b5\u03af\u03bd\u03b1\u03b9&nbsp;<strong>\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03c0\u03bf\u03c5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2<\/strong>.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf; \u039d\u03b1&nbsp;<strong>\u03bc\u03b5\u03af\u03bd\u03b5\u03b9\u03c2<\/strong>&nbsp;\u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03bd \u03cc\u03bc\u03c9\u03c2 \u03c1\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b1\u03c4\u03b9\u03ac \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7, \u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bc\u03b5 \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03b1 \u03cc\u03c4\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b4\u03c1\u03cc\u03bc\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7. \u039a\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03b4\u03c1\u03cc\u03bc\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u00ab\u03c0\u03b5\u03b9\u03b8\u03b1\u03c1\u03c7\u03af\u03b1\u00bb \u03ae \u00ab\u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03b8\u03ad\u03bb\u03b7\u03c3\u03b7\u03c2\u00bb \u2014 \u03b1\u03bb\u03bb\u03ac \u03b1\u03c0\u03cc&nbsp;<strong>\u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03ac\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03c3\u03c4\u03ac<\/strong>.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5.<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>1. \u0393\u03b9\u03b1\u03c4\u03af \u03b7 \u03b1\u03c0\u03cc\u03c6\u03b1\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b1\u03c1\u03ba\u03b5\u03af \u2014 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c0\u03c1\u03ac\u03be\u03b7<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u0397 \u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1.<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03c3\u03b5 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b1\u03c0\u03bf\u03c6\u03ac\u03c3\u03b9\u03b6\u03b1\u03bd \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03b7 \u03bc\u03cc\u03bd\u03b7 \u03c4\u03b7\u03c2&nbsp;<strong>\u03b4\u03b5\u03bd \u03b5\u03b3\u03b3\u03c5\u03ac\u03c4\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ac\u03be\u03b7<\/strong>.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 12 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd, \u03cc\u03c3\u03bf\u03b9 \u03b5\u03af\u03c7\u03b1\u03bd \u00ab\u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03b7\u00bb \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bd&nbsp;<strong>\u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03be\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b1\u03bd \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c0\u03af\u03c3\u03c4\u03b5\u03c5\u03b1\u03bd<\/strong>&nbsp;\u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039f \u03bb\u03cc\u03b3\u03bf\u03c2; \u03a4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf&nbsp;<strong>intention\u2013behaviour gap<\/strong>: \u03c4\u03bf \u03c7\u03ac\u03c3\u03bc\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5 \u00ab\u03b8\u03ad\u03bb\u03c9\u00bb \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u00ab\u03ba\u03ac\u03bd\u03c9\u00bb.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u03a4\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c7\u03ac\u03c3\u03bc\u03b1 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1:<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 <strong>\u03a3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03c2 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc\u03c2 (action planning)<\/strong>\u00a0\u2013 \u03cc\u03c7\u03b9 \u00ab\u03b8\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c9 \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1\u00bb, \u03b1\u03bb\u03bb\u03ac \u00ab\u039a\u03ac\u03b8\u03b5 \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1\u2013\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7\u2013\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae \u03c3\u03c4\u03b9\u03c2 19:00 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bc\u03b1\u03b9, \u03c3\u03c4\u03bf X \u03bc\u03ad\u03c1\u03bf\u03c2, \u03b3\u03b9\u03b1 \u03a7 \u03bb\u03b5\u03c0\u03c4\u03ac\u00bb.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">(PubMed, 2022 \u2013 )<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 <strong>\u0395\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ac triggers<\/strong>: \u03c5\u03c0\u03b5\u03bd\u03b8\u03c5\u03bc\u03af\u03c3\u03b5\u03b9\u03c2, \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1, app \u03ae \u03b7\u03bc\u03b5\u03c1\u03bf\u03bb\u03cc\u03b3\u03b9\u03bf.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 <strong>\u03a0\u03c1\u03bf\u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7\u03c2 \u03b5\u03bc\u03c0\u03bf\u03b4\u03af\u03c9\u03bd<\/strong>:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u00ab\u0391\u03bd \u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03ce \u2192 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03c9 20 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03cc\u03c7\u03b9 \u03bc\u03b7\u03b4\u03ad\u03bd\u00bb.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0397 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b7 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b1 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc&nbsp;<strong>\u03c3\u03c7\u03ad\u03b4\u03b9\u03bf<\/strong>, \u03b7 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9.<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>2. \u03a0\u03cc\u03c3\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03b9 \u03bd\u03ad\u03b1 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b1;<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039e\u03b5\u03c7\u03ac\u03c3\u03b5 \u03c4\u03bf\u03bd \u03bc\u03cd\u03b8\u03bf \u03c4\u03c9\u03bd \u00ab21 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd\u00bb.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039c\u03b5\u03b3\u03ac\u03bb\u03b7 \u03bc\u03b5\u03c4\u03b1-\u03b1\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7 (MDPI, 2024 \u2013 ) \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ae \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">&nbsp;2 \u03ad\u03c9\u03c2 5 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03b1\u03c5\u03c4\u03cc\u03bc\u03b1\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03c5\u03c4\u03cc \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03b5\u03b3\u03ba\u03b1\u03c4\u03b1\u03bb\u03b5\u03af\u03c0\u03bf\u03c5\u03bd \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b5\u03c2 14\u201320 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2: \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03bf \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u00ab\u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ad\u03ba\u03b5\u03c4\u03b1\u03b9\u00bb \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0386\u03c1\u03b1:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03ce\u03c1\u03b1 \u2192<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03b5 2\u20133 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03b8\u03b1 \u03c3\u03bf\u03c5 \u03b2\u03b3\u03b1\u03af\u03bd\u03b5\u03b9 \u03c0\u03b9\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03b5 3\u20136 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03b8\u03b1 \u03b4\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03ae \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03c3\u03ce\u03bc\u03b1, \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 &amp; \u03c8\u03c5\u03c7\u03bf\u03bb\u03bf\u03b3\u03af\u03b1<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>3. \u0393\u03b9\u03b1\u03c4\u03af \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf: \u03c4\u03b9 \u03ba\u03b5\u03c1\u03b4\u03af\u03b6\u03b5\u03b9\u03c2 \u03cc\u03c4\u03b1\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039f\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03b5\u03c2:<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\ufe0f\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714_fe0f\/32.png\"> \u03a3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 + \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 = \u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039c\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c3\u03b5 346.627 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03cc\u03bd\u03bf \u03cc\u03c4\u03b1\u03bd \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03b8\u03bd\u03b7\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b1\u03c0\u03cc \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ac \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5\u03c2 (Healthline \u2013 ).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\ufe0f\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714_fe0f\/32.png\"> \u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 &amp; \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0397 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 + \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b4\u03cd\u03bf \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">(\u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7 \u2013 PubMed, 2023 \u2013 )<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\ufe0f\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714_fe0f\/32.png\"> \u0395\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1, \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7, \u03cd\u03c0\u03bd\u03bf\u03c2<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03ac\u03bc\u03b5\u03c3\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7, \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 (Food For Health \u2013 ).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u2014 \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03c4\u03bf\u03c5 \u03b4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1.<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>&nbsp;4. \u03a0\u03ce\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03af\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03ac\u03be\u03b7 \u2014 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03b2\u03ae\u03bc\u03b1<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03bf\u03bd\u03c4\u03ad\u03bb\u03bf \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03cc\u03c4\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u03b2\u03b7\u03bc\u03b1 1<\/strong>: \u039a\u03c1\u03ac\u03c4\u03b1 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03b1\u03c0\u03bb\u03cc \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03bf<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03bd \u03c0\u03b5\u03b9\u03c2 \u00ab\u03b8\u03ad\u03bb\u03c9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03c9 fit\u00bb \u2192 \u03c0\u03bf\u03bb\u03cd \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03bd \u03c0\u03b5\u03b9\u03c2:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u00ab\u0398\u03ad\u03bb\u03c9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03c9 2\u20133% \u03bb\u03af\u03c0\u03bf\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf\u03bd \u03a6\u03b5\u03b2\u03c1\u03bf\u03c5\u03ac\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bc\u03b1\u03b9 3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1\u00bb \u2192 \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf, \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039f \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b1\u03c6\u03ae\u03bd\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03c1\u03ac\u03c3\u03b5\u03b9.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u0392\u03ae\u03bc\u03b1 2<\/strong>: \u03a6\u03c4\u03b9\u03ac\u03be\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 (action plan)<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03b9\u03ba\u03ae \u03c8\u03c5\u03c7\u03bf\u03bb\u03bf\u03b3\u03af\u03b1, \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c0\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03b5 \u03c0\u03c1\u03ac\u03be\u03b7.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u03a6\u03c4\u03b9\u03ac\u03be\u03b5 3 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1:<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">1. \u03a0\u03cc\u03c4\u03b5;<\/p>\n\n\n\n<p class=\"has-medium-font-size\">2. \u03a0\u03bf\u03cd;<\/p>\n\n\n\n<p class=\"has-medium-font-size\">3. \u03a4\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03c9;<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1\u2013\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7\u2013\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae, 19:00<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 \u03a3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 40 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1: \u03b2\u03ac\u03c1\u03b7 + core<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>&nbsp;\u0392\u03ae\u03bc\u03b1 3<\/strong>: \u0394\u03ce\u03c3\u03b5 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03bf\u03c5 \u00ab\u03b5\u03cd\u03ba\u03bf\u03bb\u03b7 \u03ad\u03ba\u03b4\u03bf\u03c3\u03b7\u00bb<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b1\u03bd \u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae \u2192 \u03b5\u03b3\u03ba\u03b1\u03c4\u03ac\u03bb\u03b5\u03b9\u03c8\u03b7.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03bd \u03cc\u03bc\u03c9\u03c2 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u2192 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u00ab\u0391\u03bd \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03ce \u03bd\u03b1 \u03c0\u03ac\u03c9 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u2192 \u03ba\u03ac\u03bd\u03c9 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03c0\u03af\u03c4\u03b9\u00bb.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03b2\u03ae\u03bc\u03b1, \u03c7\u03c4\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>&nbsp;\u0392\u03ae\u03bc\u03b1 4:<\/strong> \u0386\u03bb\u03bb\u03b1\u03be\u03b5 \u03c4\u03b1 triggers<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a4\u03b1 triggers \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ac \u03c0\u03bf\u03c5 \u03c3\u03bf\u03c5 \u03b8\u03c5\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bd\u03ad\u03b1 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u25b6\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/25b6\/32.png\"> \u03a4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ac \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03b5\u03bc\u03c6\u03b1\u03bd\u03ad\u03c2 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u25b6\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/25b6\/32.png\"> \u0392\u03ac\u03bb\u03b5 \u03c5\u03c0\u03b5\u03bd\u03b8\u03cd\u03bc\u03b9\u03c3\u03b7 \u03c3\u03c4\u03bf \u03ba\u03b9\u03bd\u03b7\u03c4\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u25b6\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/25b6\/32.png\"> \u0388\u03c7\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1\/\u03c3\u03bd\u03b1\u03ba \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7 \u03c7\u03b1\u03bb\u03ac\u03b5\u03b9 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u038c\u03c3\u03bf \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u00ab\u03c4\u03c1\u03b9\u03b2\u03ae\u00bb \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9, \u03c4\u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac\u03c2.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>&nbsp;\u0392\u03ae\u03bc\u03b1 5<\/strong>: \u0394\u03bf\u03cd\u03bb\u03b5\u03c8\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03ba\u03c1\u03bf\u03cd\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 &amp; \u03b8\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9\u03c2<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039f \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03c4\u03bf \u03bb\u03b1\u03c4\u03c1\u03b5\u03cd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a0.\u03c7. \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 +5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 1 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf delivery<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03c5\u03c4\u03cc \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 habit stacking \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b4\u03b5\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>&nbsp;\u0392\u03ae\u03bc\u03b1 6:<\/strong> \u0391\u03b3\u03ac\u03c0\u03b7\u03c3\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u2014 \u03cc\u03c7\u03b9 \u03c4\u03b7\u03bd \u03c4\u03b5\u03bb\u03b5\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u00ab\u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1\u00bb \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u00ab\u03c4\u03ad\u03bb\u03b5\u03b9\u03b5\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2\u00bb \u03c0\u03bf\u03c5 \u03cc\u03bc\u03c9\u03c2 \u03b4\u03b5\u03bd \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03b1\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03ac\u03c2.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 70% \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u2192 \u03c4\u03b5\u03c1\u03ac\u03c3\u03c4\u03b9\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7.<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>&nbsp;5. \u03a0\u03ce\u03c2 \u03b8\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0395\u03b4\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0394\u03b5\u03bd \u03bc\u03ad\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ad\u03c7\u03b5\u03b9\u03c2 \u03b8\u03ad\u03bb\u03b7\u03c3\u03b7.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039c\u03ad\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ad\u03c7\u03b5\u03b9\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714\/32.png\"> \u039a\u03c1\u03ac\u03c4\u03b1 \u03b7\u03bc\u03b5\u03c1\u03bf\u03bb\u03cc\u03b3\u03b9\u03bf \u03c0\u03c1\u03bf\u03cc\u03b4\u03bf\u03c5 (\u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd 2\u00d7 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1\u03c2).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714\/32.png\"> \u0392\u03c1\u03b5\u03c2 \u03ad\u03bd\u03b1\u03bd \u00ab\u03c5\u03c0\u03b5\u03cd\u03b8\u03c5\u03bd\u03bf\u00bb (coach\/\u03c6\u03af\u03bb\u03bf).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714\/32.png\"> \u039c\u03b7\u03bd \u03ba\u03c5\u03bd\u03b7\u03b3\u03ac\u03c2 \u03c4\u03bf \u03c4\u03ad\u03bb\u03b5\u03b9\u03bf \u2014 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf \u03b2\u03ae\u03bc\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><img decoding=\"async\" alt=\"\u2714\" src=\"https:\/\/fonts.gstatic.com\/s\/e\/notoemoji\/16.0\/2714\/32.png\"> \u0392\u03ac\u03bb\u03b5 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac checkpoints (\u03ba\u03ac\u03b8\u03b5 30 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039a\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03b2\u03bb\u03ad\u03c0\u03b5\u03b9\u03c2 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf \u2192 \u03b4\u03af\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03c4\u03bf \u03c3\u03ae\u03bc\u03b1 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03b9.<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>&nbsp;6. \u0397 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u0391\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1:<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 \u03a3\u03b5 2\u20133 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b8\u03b1 \u03c3\u03bf\u03c5 \u03c6\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b5\u03c2.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 \u03a3\u03b5 3\u20136 \u03bc\u03ae\u03bd\u03b5\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03b8\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u2022 \u03a3\u03b5 1 \u03c7\u03c1\u03cc\u03bd\u03bf \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03b9\u03c2 \u03cc\u03c4\u03b9 \u03ae\u03c3\u03bf\u03c5\u03bd \u03ba\u03ac\u03c0\u03bf\u03c4\u03b5 \u03b7 \u03af\u03b4\u03b9\u03b1 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5 \u03b5\u03b1\u03c5\u03c4\u03bf\u03cd \u03c3\u03bf\u03c5.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u03a4\u03bf \u03bc\u03ad\u03bb\u03bb\u03bf\u03bd \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03b9.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039a\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u039c\u03cc\u03bd\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03b9\u03c2.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u039c\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b7, \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b5 \u03c9\u03b8\u03b5\u03af \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1 \u0397 \u03b1\u03c0\u03cc\u03c6\u03b1\u03c3\u03b7 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7. \u03a4\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03b5\u03af\u03bd\u03b1\u03b9&nbsp;\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03c0\u03bf\u03c5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,5,14],"tags":[542,21,1275,42,399,146,29,56,53,39],"class_list":["post-8703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-nutrition","category-workout","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\/8703","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=8703"}],"version-history":[{"count":2,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/8703\/revisions"}],"predecessor-version":[{"id":8707,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/8703\/revisions\/8707"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media\/8704"}],"wp:attachment":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media?parent=8703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/categories?post=8703"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/tags?post=8703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}