{"id":1711,"date":"2026-03-27T13:14:44","date_gmt":"2026-03-27T13:14:44","guid":{"rendered":"https:\/\/tsantos.promotech-tech.gr\/?p=1711"},"modified":"2026-03-27T13:14:44","modified_gmt":"2026-03-27T13:14:44","slug":"%ce%b1%ce%bd%cf%84%ce%b9%ce%bc%ce%b5%cf%84%cf%8e%cf%80%ce%b9%cf%83%ce%b7-%cf%84%ce%b7%cf%82-%ce%b4%cf%85%cf%83%ce%ba%ce%bf%ce%b9%ce%bb%ce%b9%cf%8c%cf%84%ce%b7%cf%84%ce%b1%cf%82","status":"publish","type":"post","link":"https:\/\/tsantos.promotech-tech.gr\/?p=1711","title":{"rendered":"\u0391\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03c9 \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1;<\/strong><br><strong>\u200b<\/strong><br>\u0397 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\u03c3\u03c4\u03b7\u03bd \u03c4\u03bf\u03c5\u03b1\u03bb\u03ad\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc 3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03c6\u03bf\u03b4\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc&nbsp; \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03ba\u03b1\u03b9 \u03be\u03b7\u03c1\u03ac \u03ba\u03cc\u03c0\u03c1\u03b1\u03bd\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03b1\u03c0\u03cc \u03b5\u03bc\u03ac\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03b2\u03bf\u03bb\u03b7 \u03b8\u03ad\u03c3\u03b7 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(\u03bf\u03c0\u03b9\u03bf\u03b5\u03b9\u03b4\u03ae, \u03b1\u03bd\u03c4\u03b9\u03c7\u03bf\u03bb\u03b9\u03bd\u03b5\u03c1\u03b3\u03b9\u03ba\u03ac)<\/li>\n\n\n\n<li>\u039e\u03b1\u03c6\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 (\u03c4\u03bf\u03ba\u03b5\u03c4\u03cc\u03c2, \u03c4\u03b1\u03be\u03af\u03b4\u03b9, \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03cc\u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03bc\u03bf\u03bd\u03ae\u03c2, \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03b9\u03b4\u03b9\u03c9\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2)<\/li>\n\n\n\n<li>\u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 (\u03c3\u03b1\u03ba\u03c7\u03b1\u03c1\u03ce\u03b4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7\u03c2, \u03c5\u03c0\u03bf\u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03b9\u03c3\u03bc\u03cc\u03c2)\u00a0<\/li>\n\n\n\n<li>\u0394\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ae \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd (\u03c0\u03c1\u03bf\u03b3\u03b5\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7, \u03c5\u03c0\u03bf\u03b8\u03c5\u03c1\u03b5\u03bf\u03b5\u03b9\u03b4\u03b9\u03c3\u03bc\u03cc\u03c2)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0393\u0399\u0391 \u039d\u0391 \u0394\u039f\u03a5\u039c\u0395 \u039f\u039c\u03a9\u03a3 , \u03a0\u03a9\u03a3 \u039c\u03a0\u039f\u03a1\u0395\u0399\u03a3 \u039d\u0391&nbsp; \u0391\u039d\u03a4\u0399\u039c\u0395\u03a4\u03a9\u03a0\u0399\u03a3\u0395\u0399\u03a3 \u03a4\u0397 \u0394\u03a5\u03a3\u039a\u039f\u0399\u039b\u0399\u039f\u03a4\u0397\u03a4\u0391;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u039d\u039f\u03a5\u039c\u0395\u03a1\u039f 1:<\/strong><strong><\/strong>\u0391\u039a\u039f\u039b\u039f\u03a5\u0398\u0397\u03a3\u0395 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\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03bf\u03b9\u03c7\u03b7 \u03b4\u03b9\u03ad\u03bb\u03b5\u03c5\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2.&nbsp;<br>\u0397 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03c3\u03c4\u03b1 30g \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0391\u03c0\u03bf\u03be\u03b7\u03c1\u03b1\u03bc\u03ad\u03bd\u03b1 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 (\u03b4\u03b1\u03bc\u03ac\u03c3\u03ba\u03b7\u03bd\u03b1,\u00a0\u03b2\u03b5\u03c1\u03af\u03ba\u03bf\u03ba\u03b1 \u03ba\u03b1\u03b9\u00a0\u03c3\u03cd\u03ba\u03b1,\u03c3\u03c4\u03b1\u03c6\u03af\u03b4\u03b5\u03c2)<\/li>\n\n\n\n<li>\u03a9\u03bc\u03ac \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1 (\u03bc\u03ae\u03bb\u03bf \u03bc\u03b5 \u03c6\u03bb\u03bf\u03cd\u03b4\u03b1, \u03c3\u03c4\u03b1\u03c6\u03cd\u03bb\u03b9\u03b1, \u03c3\u03c4\u03b1\u03c6\u03cd\u03bb\u03b9\u03b1, \u03b1\u03c7\u03bb\u03ac\u03b4\u03b9\u03b1, \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf, \u03b2\u03b5\u03c1\u03af\u03ba\u03bf\u03ba\u03b1, \u03ba\u03b5\u03c1\u03ac\u03c3\u03b9\u03b1,\u00a0\u03c3\u03cd\u03ba\u03b1, \u03bd\u03b5\u03ba\u03c4\u03b1\u03c1\u03af\u03bd\u03b9\u03b1, \u03c1\u03bf\u03b4\u03ac\u03ba\u03b9\u03bd\u03b1, \u03b4\u03b1\u03bc\u03ac\u03c3\u03ba\u03b7\u03bd\u03b1, \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03b6\u03b9, \u03bc\u03ad\u03bb\u03b9)<\/li>\n\n\n\n<li>\u039b\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (\u03a0\u03b1\u03bd\u03c4\u03b6\u03ac\u03c1\u03b9\u03b1, \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf, \u03bb\u03b1\u03c7\u03b1\u03bd\u03ac\u03ba\u03b9\u03b1 \u0392\u03c1\u03c5\u03be\u03b5\u03bb\u03bb\u03ce\u03bd, \u03bb\u03ac\u03c7\u03b1\u03bd\u03bf, \u03ba\u03b1\u03c1\u03cc\u03c4\u03b1, \u03ba\u03b1\u03bb\u03b1\u03bc\u03c0\u03cc\u03ba\u03b9, \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b1 \u03c6\u03b1\u03c3\u03cc\u03bb\u03b9\u03b1, \u03bc\u03c0\u03b9\u03b6\u03ad\u03bb\u03b9\u03b1, \u03ba\u03bf\u03bb\u03bf\u03ba\u03cd\u03b8\u03b1, \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9, \u03c0\u03b1\u03c4\u03ac\u03c4\u03b1 \u03bc\u03b5 \u03c6\u03bb\u03bf\u03cd\u03b4\u03b1)<\/li>\n\n\n\n<li>\u038c\u03c3\u03c0\u03c1\u03b9\u03b1 \u03cc\u03c0\u03c9\u03c2\u00a0 \u03c6\u03b1\u03c3\u03cc\u03bb\u03b9\u03b1 (\u03b1\u03bd \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2, \u03b1\u03c5\u03c4\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03bf\u03c5\u03bd \u03b1\u03ad\u03c1\u03b9\u03b1)<\/li>\n\n\n\n<li>\u03a0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2 (\u03c8\u03c9\u03bc\u03af, \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac, \u03b6\u03c5\u03bc\u03b1\u03c1\u03b9\u03ba\u03ac, \u03ba\u03b1\u03c3\u03c4\u03b1\u03bd\u03cc \u03c1\u03cd\u03b6\u03b9)<\/li>\n\n\n\n<li>\u0392\u03c1\u03ce\u03bc\u03b7, \u03c0\u03af\u03c4\u03bf\u03c5\u03c1\u03bf \u03b2\u03c1\u03ce\u03bc\u03b7\u03c2, \u03ba\u03b9\u03bd\u03cc\u03b1<\/li>\n\n\n\n<li>\u039e\u03b7\u03c1\u03bf\u03af \u03ba\u03b1\u03c1\u03c0\u03bf\u03af \u03ba\u03b1\u03b9 \u03c3\u03c0\u03cc\u03c1\u03bf\u03b9(\u03c3\u03c0\u03cc\u03c1\u03bf\u03b9 \u03bb\u03b9\u03bd\u03b1\u03c1\u03b9\u03bf\u03cd)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2 TOP \u03a4\u03a1\u039f\u03a6\u0395\u03a3 \u0393\u0399\u0391 \u0391\u039d\u0391\u039a\u039f\u03a5\u03a6\u0399\u03a3\u0397&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0394\u03b1\u03bc\u03ac\u03c3\u03ba\u03b7\u03bd\u03b1<\/strong><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/nutriworld.gr\/2023\/06\/29\/www.nutriworld.gr\/uploads\/1\/3\/9\/3\/139393389\/published\/plums-b8e4c.html?1634820998\" alt=\"Picture\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u200b\u03a3\u03b5 \u03bc\u03b9\u03b1&nbsp;<strong>\u03ba\u03bb\u03b9\u03bd\u03b9\u03ba\u03ae \u03b4\u03bf\u03ba\u03b9\u03bc\u03ae<\/strong>&nbsp; \u03b1\u03c0\u03bf\u03b4\u03b5\u03af\u03c7\u03b8\u03b7\u03ba\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7&nbsp;<strong>50g \u03b4\u03b1\u03bc\u03ac\u03c3\u03ba\u03b7\u03bd\u03c9\u03bd<\/strong>,<strong>2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b3\u03b9\u03b1 6 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b5\u03c2 \u03ba\u03b5\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2<\/strong>.<br>\u03a4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b4\u03b1\u03bc\u03ac\u03c3\u03ba\u03b7\u03bd\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c3\u03c6\u03b1\u03bb\u03ae\u03c2, \u03b3\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c3\u03c4\u03b7 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ae\u03c0\u03b9\u03b1\u03c2 \u03ad\u03c9\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.&nbsp;<strong>\u03a0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf \u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u200b<br>\u03a3\u03b5 \u03ba\u03bb\u03b9\u03bd\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b5\u03bd\u03b7\u03bb\u03af\u03ba\u03c9\u03bd \u03b1\u03c0\u03bf\u03b4\u03b5\u03af\u03c7\u03b8\u03b7\u03ba\u03b5 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf \u03b1\u03ba\u03c4\u03b9\u03bd\u03af\u03b4\u03b9\u03bf \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c6\u03cc\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2, \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03c4\u03c9\u03bd \u03ba\u03bf\u03c0\u03c1\u03ac\u03bd\u03c9\u03bd, \u03c4\u03b7\u03bd \u03b1\u03c0\u03b1\u03bb\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c5\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03c6\u03cc\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u200b<em>\u0395\u03ac\u03bd \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03b4\u03b5\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2, \u03b1\u03cd\u03be\u03b7\u03c3\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03bf\u03c5. \u039c\u03b9\u03b1 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b9\u03bd\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03c6\u03bf\u03cd\u03c3\u03ba\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03ad\u03c1\u03b9\u03b1(\u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9 \u03ba\u03b1\u03bd\u03b5\u03af\u03c2).<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u039d\u039f\u03a5\u039c\u0395\u03a1\u039f 2:<\/strong>&nbsp;\u039c\u0395\u0399\u039d\u0395 \u0395\u039d\u03a5\u0394\u0391\u03a4\u03a9\u039c\u0395\u039d\u039f\u03a3<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c2 \u03c4\u03bf \u03bd\u03b5\u03c1\u03cc<\/strong><br>\u0391\u03cd\u03be\u03b7\u03c3\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c5\u03b3\u03c1\u03ce\u03bd \u03c3\u03b5 1,5-2L \/\u03b7\u03bc\u03ad\u03c1\u03b1. \u03a4\u03b1 \u03c5\u03b3\u03c1\u03ac \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c4\u03b1 \u03ba\u03cc\u03c0\u03c1\u03b1\u03bd\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03bc\u03b1\u03bb\u03b1\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b5\u03c5\u03ba\u03bf\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b1\u03c7\u03cd \u03ad\u03bd\u03c4\u03b5\u03c1\u03bf.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u039a\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b5 \u03c7\u03c5\u03bc\u03bf\u03cd\u03c2 \u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd<\/strong><br>\u039f\u03b9 \u03c7\u03c5\u03bc\u03bf\u03af \u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03bf\u03c1\u03b2\u03b9\u03c4\u03cc\u03bb\u03b7, \u03c6\u03c1\u03bf\u03c5\u03ba\u03c4\u03cc\u03b6\u03b7 \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c4\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03ac \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c1\u03cc.<br>\u0399\u03b4\u03af\u03c9\u03c2 \u03bf\u03b9 \u03c7\u03c5\u03bc\u03bf\u03af \u03bc\u03ae\u03bb\u03bf\u03c5, \u03b4\u03b1\u03bc\u03ac\u03c3\u03ba\u03b7\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03c7\u03bb\u03b1\u03b4\u03b9\u03bf\u03cd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03bf\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u039d\u039f\u03a5\u039c\u0395\u03a1\u039f 3:<\/strong>&nbsp;\u03a0\u0399\u0395\u03a3 \u039a\u0391\u03a6\u0395<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0392\u03ac\u03c3\u03b5\u03b9 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd \u03bf \u03ba\u03b1\u03c6\u03ad\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03b4\u03b9\u03b5\u03b3\u03b5\u03c1\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c7\u03ad\u03bf\u03c2 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5.&nbsp;<br>\u03a0\u03b9\u03bf \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1, \u03bf \u03ba\u03b1\u03c6\u03b5\u03ca\u03bd\u03bf\u03cd\u03c7\u03bf\u03c2 \u03ba\u03b1\u03c6\u03ad\u03c2 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c7\u03ad\u03bf\u03c2 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5 \u03c3\u03b5 \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03bf \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1, 60% \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03cc\u03c4\u03b9 \u03c4\u03bf \u03bd\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 23% \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bf \u03ba\u03b1\u03c6\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b5 \u03b1\u03c6\u03c5\u03b4\u03b1\u03c4\u03ce\u03c3\u03b5\u03b9, \u03cc\u03c0\u03bf\u03c4\u03b5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03bd\u03b5 \u03c4\u03bf \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03bf\u03c5 \u03c1\u03cc\u03c6\u03b7\u03bc\u03b1 \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03bf.<\/em><br>\u200b<br><strong>\u039d\u039f\u03a5\u039c\u0395\u03a1\u039f 4:<\/strong>&nbsp;\u0391\u03a3\u039a\u0397\u03a3\u039f\u03a5 \u03a4\u0391\u039a\u03a4\u0399\u039aA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0392\u03ac\u03bb\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03bf\u03c5. \u0395\u03c0\u03ad\u03bb\u03b5\u03be\u03b5 \u03bc\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c4\u03b1 \u03b3\u03bf\u03cd\u03c3\u03c4\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03b8\u03bb\u03ae\u03c3\u03bf\u03c5 3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<br>\u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03b4\u03b9\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5, \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.<br>\u03a3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (\u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u039d\u039f\u03a5\u039c\u0395\u03a1\u039f 5:<\/strong>&nbsp;\u03a0\u03a1\u039f\u0392\u0399\u039f\u03a4\u0399\u039a\u0391<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03ad\u03c3\u03b1 \u03c3\u03c4\u03bf \u03c0\u03b1\u03c7\u03cd \u03ad\u03bd\u03c4\u03b5\u03c1\u03bf \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03c3\u03b5\u03ba\u03b1\u03c4\u03bf\u03bc\u03bc\u03cd\u03c1\u03b9\u03b1 \u03c5\u03b3\u03b9\u03ae \u03b2\u03b1\u03ba\u03c4\u03ae\u03c1\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b3\u03b1\u03c3\u03c4\u03c1\u03b5\u03bd\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c9\u03bb\u03ae\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03c9\u03bd \u03b2\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03c9\u03bd.<br>\u03a4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03b9\u03bf\u03c4\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd&nbsp;<strong>Bifidobacteria<\/strong>&nbsp;( B. bifidum , B. infantis , \u03ba\u03b1\u03b9 B. longum ) \u03ba\u03b1\u03b9&nbsp;<strong>Lactobacillus<\/strong>&nbsp;( L. casei , L. plantarum , \u03ba\u03b1\u03b9 L. rhamnosus ) \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03cc \u03ac\u03bb\u03b3\u03bf\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c4\u03b1\u03b8\u03b5\u03af \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03b2\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc.\u039c\u03ad\u03c7\u03c1\u03b9 \u03c4\u03cc\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9\u03c2. \u0394\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b5 \u03b2\u03bb\u03ac\u03c8\u03b5\u03b9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tantawy, S. A., Kamel, D. M., Abdelbasset, W. K., &amp; Elgohary, H. M. (2017). Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women. Diabetes, metabolic syndrome and obesity : targets and therapy, 10, 513\u2013519.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Serra, J., Mascort-Roca, J., Marzo-Castillejo, M., Aros, S. D., Santos, J. F., Rubio, E. R. D., &amp; Manrique, F. M. (2017). Clinical practice guidelines for the management of constipation in adults. Part 2: Diagnosis and treatment. Gastroenterolog\u00eda y Hepatolog\u00eda (English Edition), 40(4), 303-316.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rao SS, Yu S, Fedewa A.(2015). Systematic review: dietary fibre and FODMAP-restricted diet in the management of constipation and irritable bowel syndrome. Aliment Pharmacol ,2(12), 56-70.<br>\u200b<br>Bae S. H. (2014). Diets for constipation.Pediatric gastroenterology, hepatology &amp; nutrition,17(4), 203\u2013208<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Annells, M., &amp; Koch, T. (2003). Constipation and the preached trio: diet, fluid intake, exercise. International Journal of Nursing Studies, 40(8), 843-852.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rao SS, Welcher K, Zimmerman B, Stumbo P. Is coffee a colonic stimulant? Eur J Gastroenterol Hepatol. Feb;10(2):113-8.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03c9 \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1;\u200b\u0397 \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ae \u03c3\u03c4\u03bf \u03b3\u03b1\u03c3\u03c4\u03c1\u03b5\u03bd\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c3\u03c9\u03bb\u03ae\u03bd\u03b1, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03b4\u03b9\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7 \u03c4\u03c9\u03bd [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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