{"id":90967,"date":"2026-01-20T11:51:02","date_gmt":"2026-01-20T11:51:02","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=90967"},"modified":"2026-01-20T11:51:03","modified_gmt":"2026-01-20T11:51:03","slug":"%cf%80%cf%8c%cf%83%ce%b7-%cf%80%cf%81%cf%89%cf%84%ce%b5%ce%90%ce%bd%ce%b7-%cf%83%cf%8c%ce%b3%ce%b9%ce%b1%cf%82","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=90967&lang=el","title":{"rendered":"\u03a0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2;"},"content":{"rendered":"<h1 class=\"wp-block-heading\"><strong>\u03a0\u03cc\u03c3\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03b1\u03c3\u03c6\u03ac\u03bb\u03b5\u03b9\u03b1;<\/strong><\/h1>\n\n\n<p><strong>\u0397 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03cc\u03c1\u03b9\u03bf \u03c0\u03bf\u03c5 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u00ab\u03b9\u03c3\u03bf\u03c6\u03bb\u03b1\u03b2\u03cc\u03bd\u03b7\u00bb \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c4\u03bf \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b5\u03bd\u03b7\u03bb\u03af\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c0\u03b1\u03b9\u03b4\u03b9\u03ce\u03bd:<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"726\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/original-45499-1-1024x726.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-90966 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/original-45499-1-1024x726.jpg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/original-45499-1-300x213.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/original-45499-1-768x545.jpg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/original-45499-1.jpg?lossy=2&strip=1&webp=1 1200w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/original-45499-1.jpg?size=512x363&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/726;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n<p class=\"has-text-align-center\"><em>\u0386\u03c1\u03b8\u03c1\u03bf \u03ba\u03b1\u03b9 \u03c6\u03c9\u03c4\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03ba\u03cc QueChoisir \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u039c\u03b5\u03c4\u03ac\u03c6\u03c1\u03b1\u03c3\u03b7 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1\u03c2: <\/strong><\/h2>\n\n\n<figure class=\"wp-block-table aligncenter is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\"><strong>\u0391\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf:<\/strong><br><strong>\u0395\u03bd\u03ae\u03bb\u03b9\u03ba\u03bf\u03c2 \u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03ac\u03b3\u03bf\u03c2:<\/strong><\/th><th class=\"has-text-align-left\" data-align=\"left\"><strong>\u039c\u03b5\u03c3\u03b1\u03af\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf:<\/strong><br><strong>\u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03b1\u03c3\u03b9\u03b1\u03ba\u03cc\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03bf\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03c9\u03c4\u03ae\u03c2:<\/strong><\/th><th class=\"has-text-align-left\" data-align=\"left\"><strong>\u0394\u03b5\u03be\u03af \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf:<\/strong><br><strong>\u03a0\u03b1\u03b9\u03b4\u03af:<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>\u039a\u03b5\u03af\u03bc\u03b5\u03bd\u03bf:<\/strong> \u00abJe mange chaque <strong><mark class=\"has-inline-color has-kubio-color-2-color\">jour<\/mark><\/strong>\u00bb \u2013 <em>\u03a4\u03c1\u03ce\u03c9 \u03ba\u03ac\u03b8\u03b5 <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>\u03bc\u03ad\u03c1\u03b1<\/strong><\/mark><\/em><br><br><br><strong>\u03a4\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac:<\/strong><br>1 \u03bc\u03c0\u03bf\u03bb \u03b3\u03ac\u03bb\u03b1<br>\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 1 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c1\u03c0\u03b9\u03bf<br>\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 1 \u03bc\u03c0\u03c1\u03b9\u03b6\u03cc\u03bb\u03b1 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 <strong>\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/strong><br><br><br><br><strong>\u03b9\u03c3\u03bf\u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03ce\u03bd \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2:<\/strong><br><strong>\u2248 56 mg\/\u03b7\u03bc\u03ad\u03c1\u03b1<\/strong><br><br><strong>\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03bf \u03cc\u03c1\u03b9\u03bf:<\/strong> 21 mg\/\u03b7\u03bc\u03ad\u03c1\u03b1<\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>\u039a\u03b5\u03af\u03bc\u03b5\u03bd\u03bf:<\/strong> \u00abJe mange chaque <strong><mark style=\"color:#1dd10a\" class=\"has-inline-color\">semaine<\/mark><\/strong>\u00bb \u2013 <em>\u03a4\u03c1\u03ce\u03c9 \u03ba\u03ac\u03b8\u03b5 <strong><mark style=\"color:#1dd10a\" class=\"has-inline-color\">\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/mark><\/strong><\/em><br><br><br><strong>\u03a4\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 (\u03c5\u03c0\u03bf\u03bd\u03bf\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf \u03c9\u03c2 \u03bc\u03ad\u03c3\u03bf\u03c2 \u03cc\u03c1\u03bf\u03c2 \u03b1\u03bd\u03ac \u03b7\u03bc\u03ad\u03c1\u03b1):<\/strong><br>1 \u03bc\u03c0\u03c1\u03b9\u03b6\u03cc\u03bb\u03b1<br>\u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 4 \u03bc\u03c0\u03b9\u03c3\u03ba\u03cc\u03c4\u03b1 \u03bc\u03b5 \u03ba\u03c1\u03c5\u03c6\u03ae \u03c3\u03cc\u03b3\u03b9\u03b1 (\u00abSoja cach\u00e9\u00bb = <em>\u03ba\u03c1\u03c5\u03c6\u03ae \u03c3\u03cc\u03b3\u03b9\u03b1<\/em>)<br>2 \u03ad\u03c4\u03bf\u03b9\u03bc\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1<br>3 \u03bc\u03c0\u03bf\u03bb \u03b3\u03ac\u03bb\u03b1 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 <strong>\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/strong><br><br><strong>\u03b9\u03c3\u03bf\u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03ce\u03bd \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2:<\/strong><br><strong>\u2248 18 mg\/\u03b7\u03bc\u03ad\u03c1\u03b1<\/strong><br><br><strong>\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03bf \u03cc\u03c1\u03b9\u03bf:<\/strong> 21 mg\/\u03b7\u03bc\u03ad\u03c1\u03b1<\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>\u039a\u03b5\u03af\u03bc\u03b5\u03bd\u03bf:<\/strong> \u00abJe mange chaque <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>jour<\/strong><\/mark>\u00bb \u2013 <em>\u03a4\u03c1\u03ce\u03c9 \u03ba\u03ac\u03b8\u03b5 <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>\u03bc\u03ad\u03c1\u03b1<\/strong><\/mark><\/em><br><br><br><strong>\u03a4\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac:<\/strong><br>1 \u03b2\u03ac\u03c6\u03bb\u03b1 (\u03bc\u03b5 \u03ba\u03c1\u03c5\u03c6\u03ae \u03c3\u03cc\u03b3\u03b9\u03b1)<br>1 \u03bc\u03c0\u03bf\u03bb \u03b3\u03ac\u03bb\u03b1 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 <strong>\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/strong><br><br><br><br><br><strong>\u03b9\u03c3\u03bf\u03c6\u03bb\u03b1\u03b2\u03bf\u03bd\u03ce\u03bd \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2:<br>\u2248 26 mg\/\u03b7\u03bc\u03ad\u03c1\u03b1<br><br>\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03bf \u03cc\u03c1\u03b9\u03bf<\/strong> <strong><mark class=\"has-inline-color has-kubio-color-2-color\">\u03b3\u03b9\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac<\/mark>:<\/strong> 10,5 mg\/\u03b7\u03bc\u03ad\u03c1\u03b1<\/td><\/tr><\/tbody><tfoot><tr><td class=\"has-text-align-left\" data-align=\"left\">\u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03b9! <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>\u03a5\u03c0\u03b5\u03c1\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c4\u03bf \u03cc\u03c1\u03b9\u03bf<\/strong><\/mark><\/td><td class=\"has-text-align-left\" data-align=\"left\">\u0395\u03bd\u03c4\u03ac\u03be\u03b5\u03b9! <strong><mark style=\"color:#1dd10a\" class=\"has-inline-color\">\u0395\u03bd\u03c4\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03af\u03bf\u03c5<\/mark><\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">\u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03b9!  <strong><mark class=\"has-inline-color has-kubio-color-2-color\">\u03a5\u03c0\u03b5\u03c1\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c4\u03bf \u03cc\u03c1\u03b9\u03bf<\/mark><\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u03a0\u03b5\u03c1\u03af\u03bb\u03b7\u03c8\u03b7:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03cc\u03c3\u03bf \u03bf\u03b9 <strong>\u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2<\/strong> \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 <strong>\u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac<\/strong> \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd <strong>\u03c7\u03bf\u03c1\u03c4\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c5\u03c0\u03b5\u03c1\u03b2\u03b1\u03af\u03bd\u03bf\u03c5\u03bd<\/strong> \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2.<\/li>\n\n\n\n<li>\u039f <strong>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03b1\u03c3\u03b9\u03b1\u03ba\u03cc\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b1\u03c2<\/strong> \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 <strong>\u03b5\u03bd\u03c4\u03cc\u03c2<\/strong> \u03b1\u03c3\u03c6\u03b1\u03bb\u03ce\u03bd \u03bf\u03c1\u03af\u03c9\u03bd.<\/li>\n\n\n\n<li>\u0397 \u03ba\u03c1\u03c5\u03c6\u03ae \u03c3\u03cc\u03b3\u03b9\u03b1 (\u00abSoja cach\u00e9\u00bb) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c3\u03b5 \u03b1\u03c0\u03c1\u03bf\u03c3\u03b4\u03cc\u03ba\u03b7\u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03ad\u03c4\u03bf\u03b9\u03bc\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03b9\u03c3\u03ba\u03cc\u03c4\u03b1.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03cc\u03c3\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03b1\u03c3\u03c6\u03ac\u03bb\u03b5\u03b9\u03b1; \u0397 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03cc\u03b3\u03b9\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03cc\u03c1\u03b9\u03bf \u03c0\u03bf\u03c5 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 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