4. \u0391\u03bd \u03b5\u03af\u03c3\u03b1\u03b9 \u03c5\u03b3\u03b9\u03ae\u03c2, \u03b4\u03b5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bf\u03bb\u03bb\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/strong><\/p>\n\u0395\u03b4\u03ce \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03ba\u03c1\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03b4\u03cd\u03bf \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2: \u0391\u03c5\u03c4\u03ad\u03c2 \u03c4\u03c9\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u03bc\u03b5 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b1 \u03bd\u03b5\u03c6\u03c1\u03ac \u03c4\u03bf\u03c5\u03c2. \u03a3\u03b5 \u03cc,\u03c4\u03b9 \u03b1\u03c6\u03bf\u03c1\u03ac \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03bd\u03ae\u03ba\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b1, \u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03c0\u03c9\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b7\u03b8\u03b5\u03af \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7. \u039a\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b7 \u03bd\u03b5\u03c6\u03c1\u03b9\u03ba\u03ae \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b4\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2 \u03b4\u03b5 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03c5\u03c7\u03b8\u03b5\u03af.[6,7] \u0398\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03b1\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b7\u03b8\u03b5\u03af \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03bf \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03b5\u03bd\u03b4\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03af\u03b4\u03b9\u03bf\u03c2, \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af.[5]<\/p>\n
\u03a3\u03b5 \u03cc,\u03c4\u03b9 \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b1 \u03c5\u03b3\u03b9\u03ae \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 (\u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b5\u03c6\u03c1\u03b9\u03ba\u03ae \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1), \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c4\u03b9\u03bc\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03c1\u03b5\u03b1\u03c4\u03b9\u03bd\u03af\u03bd\u03b7\u03c2, \u03b1\u03bb\u03b2\u03bf\u03c5\u03bc\u03af\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bf\u03c5\u03c1\u03af\u03b1\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 (2.8\u03b3\u03c1 \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2), \u03c4\u03cc\u03c3\u03bf \u03c3\u03b5 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c6\u03bf\u03c1\u03ac \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03c4\u03c9\u03bd 1.1\u03b3\u03c1 \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.[8,9]<\/p>\n
\u03a4\u03b1 \u03b5\u03c5\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c5\u03c4\u03ac \u03c3\u03c5\u03bd\u03bf\u03c8\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03b1\u03bd\u03b1\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd.[10]<\/p>\n
\u03a3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1:\u00a0<\/strong>\u0391\u03bd \u03b4\u03b5\u03bd \u03c0\u03c1\u03bf\u03cb\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bd\u03b5\u03c6\u03c1\u03bf\u03cd\u03c2, \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bd \u03b1\u03b8\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9, \u03ae \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 (>2.2\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2) \u03b4\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1. \u03a3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03bd\u03b5\u03c6\u03c1\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2, \u03ba\u03b1\u03bb\u03cc \u03b8\u03b1 \u03ae\u03c4\u03b1\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 (\u03ba\u03c1\u03ad\u03b1\u03c2, \u03c8\u03ac\u03c1\u03b9, \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac, \u03b1\u03c5\u03b3\u03ac, \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2).<\/p>\n5. \u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, \u03b7 \u03c0\u03bf\u03bb\u03bb\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03af\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1<\/strong><\/p>\n\u0388\u03c7\u03b5\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03b5\u03af \u03c0\u03c9\u03c2 \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 (1.7\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c6\u03ad\u03c1\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2, \u03c4\u03b7\u03bd \u03bf\u03bb\u03b9\u03ba\u03ae \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03af\u03bd\u03b7, \u03c4\u03b1 \u03c4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03af\u03b4\u03b9\u03b1, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 HDL: \u03bf\u03bb\u03b9\u03ba\u03ae \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03af\u03bd\u03b7, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c4\u03b9\u03bc\u03ad\u03c2 \u03c4\u03b7\u03c2 HDL. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03bf\u03c5\u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf \u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1.<\/p>\n
6. \u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03b4\u03c5\u03bd\u03ac\u03c4\u03b9\u03c3\u03bc\u03b1<\/strong><\/p>\n\u0388\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03bc\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b5 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03bf\u03af, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u0398\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u0395\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 (TEF- Thermic Effect of Food) \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03b4\u03cd\u03bf \u03bc\u03b1\u03ba\u03c1\u03bf\u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac (\u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1 \u03ba\u03b1\u03b9 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2).<\/p>\n
\u03a0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03c7\u03c9\u03bd\u03ad\u03c8\u03b5\u03b9, \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03af\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03c0\u03bf\u03c5 \u03c4\u03c1\u03ce\u03bc\u03b5, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b4\u03b1\u03c0\u03b1\u03bd\u03ac \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03ba\u03b1\u03af\u03b5\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2. \u03a3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c9\u03bd\u03ad\u03c8\u03b5\u03b9 \u03c4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03af\u03b5\u03b9 \u03b1\u03c0\u03cc 0 \u03ad\u03c9\u03c2 3% \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\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03c3\u03b1\u03bc\u03b5. \u0393\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03af\u03b5\u03b9 5-10%, \u03b5\u03bd\u03ce \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03af\u03b5\u03b9 10-30%.[11]<\/p>\n
\u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03b1\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c0\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 100 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03af\u03c1\u03bd\u03bf\u03c5\u03bc\u03b5, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c7\u03c9\u03bd\u03ad\u03c8\u03b5\u03b9 \u03b8\u03b1 \u03ad\u03ba\u03b1\u03b9\u03b3\u03b5 \u03b1\u03c0\u03cc 0 \u03ad\u03c9\u03c2 3, \u03b5\u03ac\u03bd \u03ba\u03b1\u03b9 \u03bf\u03b9 100 \u03ae\u03c4\u03b1\u03bd \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1, \u03b1\u03c0\u03cc 5 \u03ad\u03c9\u03c2 10 \u03b5\u03ac\u03bd \u03b1\u03c5\u03c4\u03ad\u03c2 \u03ae\u03c4\u03b1\u03bd \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc 10 \u03ad\u03c9\u03c2 30 \u03b5\u03ac\u03bd \u03b1\u03c5\u03c4\u03ad\u03c2 \u03ae\u03c4\u03b1\u03bd \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2.<\/p>\n
\u039f\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ad\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03b1\u03bc\u03b5\u03bb\u03b7\u03c4\u03ad\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03b1\u03b8\u03bc\u03af\u03c3\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03b5 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03bf \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b5\u03c2, \u03cc\u03c4\u03b1\u03bd \u03b7 \u03bc\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b5\u03bd\u03ce \u03b7 \u03ac\u03bb\u03bb\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7.<\/p>\n
7.\u00a0<\/strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03af\u03c3\u03b8\u03b7\u03bc\u03b1 \u03c0\u03b5\u03af\u03bd\u03b1\u03c2 \/ \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03bf\u03cd<\/strong><\/p>\n\u0397 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b9\u03bf \u03c7\u03bf\u03c1\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 [12], \u03ba\u03ac\u03c4\u03b9 \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03bf\u03b9 \u03b4\u03af\u03b1\u03b9\u03c4\u03b5\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03c1\u03bf\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. [13]<\/p>\n
8. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc 30 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1<\/strong><\/p>\n\u03a0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03b7 \u03c7\u03c1\u03c5\u03c3\u03ae \u03c4\u03bf\u03bc\u03ae \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2. \u039a\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03ba\u03c5\u03c8\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac\u03c2 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03b5\u03af\u03c2, \u03c5\u03c0\u03bf\u03b8\u03ad\u03c4\u03bf\u03bd\u03c4\u03b1\u03c2 10 \u03b3\u03c1. \u03b1\u03bd\u03ac \u03ce\u03c1\u03b1 \u03c9\u03c2 \u03c4\u03b7\u03bd \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03c4\u03b9\u03bc\u03ae \u03ba\u03b1\u03b9 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c3\u03c4\u03b7\u03bd \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03bc\u03b9\u03ba\u03c1\u03ce\u03bd \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bdl \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 bodybuilder (\u03bc\u03b5 \u03b3\u03b5\u03cd\u03bc\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03ce\u03c1\u03b5\u03c2).<\/p>\n
\u039f\u03b9 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03b3\u03b9\u03bd\u03b1\u03bd \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u039d\u03b7\u03c3\u03c4\u03b5\u03af\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b8\u03b5\u03c9\u03c1\u03af\u03b1 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03b9\u03bd\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ae\u03c3\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b1\u03c0\u03cc \u03cc, \u03c4\u03b9 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9, \u03bc\u03b5 \u03b4\u03cd\u03bf \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 80-100\u03b3\u03c1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 4 \u03ce\u03c1\u03b5\u03c2 \u03b4\u03b5\u03bd \u03b5\u03c0\u03ad\u03c6\u03b5\u03c1\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ad\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03b9\u03c0\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1. [14,15]<\/p>\n
9. \u0394\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2 \u03b1\u03c4\u03cc\u03bc\u03c9\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1<\/strong><\/p>\n\u039f\u03b9 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b5 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03bb\u03ae\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c6\u03cd\u03bb\u03bf, \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1, \u03c4\u03b7\u03bd \u03ba\u03cd\u03b7\u03c3\u03b7 \u03ae \u03c4\u03bf\u03bd \u03b8\u03b7\u03bb\u03b1\u03c3\u03bc\u03cc (\u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2) \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 (\u03c0\u03c7 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1).<\/p>\n
\u0391\u03bd\u03b1\u03bb\u03c5\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1:<\/strong><\/em><\/p>\n\n- \u0393\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2, \u03bc\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2: 0.8-1.0\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2[15,16]<\/li>\n
- \u0393\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2, \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf\u03c5\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2\/ \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2: 1.2-2.0\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2[17,18]<\/li>\n
- \u0393\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1: \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 3.3\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2[19,20]<\/li>\n
- \u0393\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2: 2.3-3.1\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ae\u03b4\u03b7 \u03bb\u03b5\u03c0\u03c4\u03bf\u03af[22], 1.2-1.5\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc \u03cc\u03c4\u03b1\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03af\u03c3\u03c3\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2[23,24]<\/li>\n
- \u0393\u03b9\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1: \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 1.2\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc, \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03ad\u03c9\u03c2 1.5\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc[25,26,27]<\/li>\n
- \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b5\u03b3\u03ba\u03c5\u03bc\u03bf\u03c3\u03cd\u03bd\u03b7\u03c2: 1.1\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc[15], \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac 1.7\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc[28,29]<\/li>\n
- \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b8\u03b7\u03bb\u03b1\u03c3\u03bc\u03bf\u03cd: 1.3\u03b3\u03c1\/ \u03ba\u03b9\u03bb\u03cc[15]<\/li>\n<\/ul>\n
<\/p>\n
\u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1<\/strong><\/p>\n\n- Alberts, Bruce, et al. \u201cThe shape and structure of proteins.\u201d\u00a0Molecular Biology of the Cell. 4th edition<\/em>. Garland Science, 2002.<\/li>\n
- \u201cHow Whey Protein Is Made.\u201d How Whey Protein Is Made | Whey Protein Institute | Whey Protein Institute, Whey Protein Institute,\u00a0www.wheyproteininstitute.org\/facts\/howwheyismade.<\/li>\n
- National Research Council. Recommended Dietary Allowances, 10th ed. National Academy Press, 1989; Values for whey hydrosylate are from Boza, JJ et. al. (12) and may vary slightly depending on how the whey is produced; Values for soy isolate (Supro-620) are from Young VR. (13).<\/li>\n
- Hoffman, Jay R., and Michael J. Falvo. \u201cProtein\u2013which is best?.\u201d\u00a0Journal of sports science & medicine<\/em>3.3 (2004): 118.<\/li>\n
- Beasley JM, et al. Higher biomarker-calibrated protein intake is not associated with impaired renal function in postmenopausal women . J Nutr. (2011)<\/li>\n
- Levey AS, et al. Effects of dietary protein restriction on the progression of advanced renal disease in the Modification of Diet in Renal Disease Study . Am J Kidney Dis. (1996)<\/li>\n
- [No authors listed. Effects of dietary protein restriction on the progression of moderate renal disease in the Modification of Diet in Renal Disease Study . J Am Soc Nephrol. (1996)<\/li>\n
- Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes . Int J Sport Nutr Exerc Metab. (2000)<\/li>\n
- Beasley JM, et al. Higher biomarker-calibrated protein intake is not associated with impaired renal function in postmenopausal women . J Nutr. (2011)<\/li>\n
- Antonio, Jose. \u201cHigh-protein diets in trained individuals.\u201d Research in Sports Medicine 27.2 (2019): 195-203.<\/li>\n
- Tappy L. Thermic effect of food and sympathetic nervous system activity in humans . Reprod Nutr Dev. (1996)<\/li>\n
- Veldhorst M, et al. Protein-induced satiety: effects and mechanisms of different proteins . Physiol Behav. (2008)<\/li>\n
- Westerterp-Plantenga MS, et al. Sex differences in energy homeostatis following a diet relatively high in protein exchanged with carbohydrate, assessed in a respiration chamber in humans . Physiol Behav. (2009)<\/li>\n
- Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism . Am J Clin Nutr. (2009)<\/li>\n
- Stote KS, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults . Am J Clin Nutr. (2007)<\/li>\n
- Institute of Medicine. 10 Protein and Amino Acids . Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. (2005)<\/li>\n
- Elango R, et al. Evidence that protein requirements have been significantly underestimated . Curr Opin Clin Nutr Metab Care. (2010)<\/li>\n
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance . Med Sci Sports Exerc. (2016)<\/li>\n
- J\u00e4ger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise . J Int Soc Sports Nutr. (2017)<\/li>\n
- Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition \u2013 A Narrative Review . Int J Exerc Sci. (2017)<\/li>\n
- Antonio J, et al. A high protein diet (3.4 g\/kg\/d) combined with a heavy resistance training program improves body composition in healthy trained men and women\u2013a follow-up investigation . J Int Soc Sports Nutr. (2015)<\/li>\n
- Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes . Int J Sport Nutr Exerc Metab. (2014)<\/li>\n
- Krieger JW, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1 . Am J Clin Nutr. (2006)<\/li>\n
- Wycherley TP, et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials . Am J Clin Nutr. (2012)<\/li>\n
- Deutz NE, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group . Clin Nutr. (2014)<\/li>\n
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group . J Am Med Dir Assoc. (2013)<\/li>\n
- Morley JE, et al. Nutritional recommendations for the management of sarcopenia . J Am Med Dir Assoc. (2010)<\/li>\n
- Stephens TV, et al. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations . J Nutr. (2015)<\/li>\n
- Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy . Adv Nutr. (2016)<\/li>\n<\/ol>\n
<\/p>","protected":false},"excerpt":{"rendered":"
\u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03bc\u03b1\u03c2. \u03a6\u03c4\u03b9\u03ac\u03c7\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03bb\u03c5\u03c3\u03af\u03b4\u03b5\u03c2 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03c9\u03bd, \u03b5\u03bd\u03ce \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c4\u03b7\u03c2 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c9\u03c1\u03cc \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b1\u03c2. \u0391\u03bb\u03bb\u03b7\u03bb\u03bf\u03b5\u03c0\u03b9\u03b4\u03c1\u03ac \u03bc\u03b5 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1, \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c4\u03bf DNA. \u0392\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03bf\u03c1\u03c6\u03ae \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd. \u03a0\u03b1\u03c1\u2019 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03b7\u03c2 \u03cc\u03bc\u03c9\u03c2, \u03bf\u03b9 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03cd\u03bc\u03b5 \u03ae \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac […]<\/p>\n","protected":false},"author":5,"featured_media":11313,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[418,786],"tags":[751],"class_list":["post-11312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-diatrofi-simpliromata","tag-nutrutional-supplements-bodybuilding-nutrition"],"yoast_head":"\n
\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7: 8+1 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03b4\u03b5\u03bd \u03c3\u03bf\u03c5 \u03b5\u03af\u03c0\u03b5 - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/demo\/prote\u0390ni-81-alitheies-pou-kaneis-den-sou-eipe\/\" \/>\n<meta property=\"og:locale\" content=\"el_GR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7: 8+1 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03b4\u03b5\u03bd \u03c3\u03bf\u03c5 \u03b5\u03af\u03c0\u03b5 - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"\u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 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\u03bc\u03bf\u03c1\u03c6\u03ae \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd. \u03a0\u03b1\u03c1\u2019 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03b7\u03c2 \u03cc\u03bc\u03c9\u03c2, \u03bf\u03b9 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03cd\u03bc\u03b5 \u03ae \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/demo\/prote\u0390ni-81-alitheies-pou-kaneis-den-sou-eipe\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" 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