?? ???? ?? ????? ?????????? ?? 10 ??????????? ????? ??? ? ?????????? ??? Fitness ??? ?? ??? ?????????? ???? !
?? ???? ????? ??? ??? ?? ???????? ????? ?????????????? ??? ?? ???? ??????? ??????????, ????? ???????? ??? ? ??????? ????? ???? ?? ????? ??? ??????? ????. ?????? ?? ???? ?? ??????????????? ?? ????? ??????????? ?? ???????? ?? ??????? ?????????? ? ??? ?????????? ???? ??????????? ????. ?????? ????? ?? ??????????????? ???????? ? ???????? ???? ???????? ??????? ??????????? ?? ????????????????? ??? ?? ?????????????.
1?? ?????: ?? ???? ??? ?????? ? ???????????? ????? ?????????? ?? ??????????? ????????!
???????? ?? ???????????? ??? ?????? ????? ????? ???? ???? ??? ?? media. ????????? ??????? ???? ?????? ?? ???? ????? ???????? ????????. ?? ????????? ?? ??? ???????? ???????? ??? ???????????? ??? ??????????? ???? ????????? ????? ????????? ??? ??? ????? ?? ???????????? ??????? ?????????. ?? ?????? ????????? ????? ??? ?????? ?? ??????????? ?????????? ?? ????? ?? ????? ??????? ??? ?????????? ??? ???????? ?????????? ???? ?? ???? ?????. ???????????? ?? ??????? ??????? ? ????? ????? ??? ?????????? ??? ????? ???? ??????????.
? ????? ?????? ???????????? ??? ?????????? ???????? ??????????? ???? ????????? ??? ????????? ???????????? ??????. ? ????????? ???? ??? ??? ??? ?????? ??????? ??? ????????????? ??? ?? ?????????? ???? ? ????? ?????? ??? ?????????? ?? ?????? ??????? ??? ??? ?????????? ??? ????????. ????? ???????????? ??????? ???????? ?????? ????? ??? ?? ????????? ??? ? ?????? ??????????? ??????????? ?????????? ????? ?? ?????????? ??????????. ???? ?????? ????? ??????????? ??? ??????????? ??? ????? ?? ????? ????? ????????? ???? ????????? [????? ?? ????? ????? ??????? ?????????] ??? ??????? ???????? ??????????? ??? ???? ???? ???. ? ????? ???? ????? ???????? ????? ??? ?? ????????? ????????? ??????????? ???????????.
?? ??? ? ???????? ??????? ??? ??? ???????, ????? ??????? ?????? ?????? ?? ????? ?? ???? ? ??????????? ?????????? ??? ????? ?? ????? ??? ????? ?????????? ??? ???????????? ??? ????? ?????????? ???? ????????. ??? ?????????? ??????? ??? ???? ?????? ????????? ??? ?????????? ??? ? ????????? ?? ???????? ????????? ?? ????? ?? ????? ??? ??????? ??? ?????????? ?????? ??? ??? ????????? ?????????????? ?????? ??? ???????? ??? ??? ? ???????? ??? ????? ??????[1] ??? ????? ?? ????? ??????? ??? ???????? ??????????? ???????. ????????? ??? ?? ??????? ?????? ??? ????????????? ???? ????????? FODMAPs ?????? ?? ????????? ??? ???? ??? ???????????.
? ??????? : ?? ???????????? ????? ??????????? ??? ??? ?????? ?????? ??????? ????????. ??? ?? ?????? ??? ??? ?? ?????????? ??? ?????????? ???? ???? ??????? ??? ??? ???????? ???, ?? ????? ??? ????? ????????? ??? ??? ????? ???. ?? ??? ??????? ????? ?????????????? ??? ??????, ? ???????? ??? ?????????? ???’??????? ????? ????? ???? ?????? ?????? ?? ???????????.
2?? ?????: ?? ???? ??? ????????? ?? ?????? ????? ???????? ??? ??? ????? ???!
?? ?? ???? ????? ???? ?? ??? ?????? ????? ??? ?? ??? ???????????? ??? ???????? ???? ???????.
?? ???? ????? ?????????????? ??’?????? ??? ??????, ?? ?????? ?? ??? ????? ??????? ?? ???????? ????????? ????????? ?????? ??????? ????????????. ?? ??? ???? ????? ????????? “??????????”, ? ???? ??????? ???????? ?? ??????????? ??? ???????? ?????? ???????????? ??? ????.
? ?????? ?????? ??????? ??? ????? ??? ?? ?????? ????? ???? ?????? ???????????? ??????[2], ?? ???? ????? ??? ??????? ???? ?????????, ??????? ??? ????? ????????? ??????????. ? ????????? ???? ?? ?????????????? ????????? ????? ???? ???? ???? ?????.
? ???????: ?? ???? ????? ??? ????? ???? ?????????, ????? ??? ????? ????????? ??????????. ? ????????? ???? ?? ?????????????? ????????? ???? ?????? ???????? ???????????? ????? ????????? ??????????.
3?? ?????: ?? ??????? ????? ???????? ???????.
???????? ???????? ???? ????? ????? ? ????????? ????? ??? ???????????????? ??????. ? ????????, ??????????, ????? ???? ??????? ?? ????????? ?? ??????? ???????. ????? ?????? ????????? ????????????? ???? ??? ?????????? ?? ??? ??????????? ???????[3].
??? ??????????, ?? ????????????? ?????? ?????????? ?? ????????? ??? ?? ?????????? ??? ????????? ???????? ???? ? ???????? ???? ????? ??????? ???? ????? ??? ?? ??? ?????????????.
??????? ??????? ?????? ???? o? ?????????????? ??????????????? (PAHs), ??? ?????????? ??? ???????? ??????, ????? ?????? ??? ????????? ????? ??? ?????????, ??? ???????? ?? ????? ???? ??? ??? ???????? ????????. ?? ?????? ???????????? ??????? ???????????? ??? ?? ??????? ????? ???????? ?????? ????? ??? ????? ?? ????? ????? “??????” ??????????? ?????????[4] ??? lifestyle[5]. ?? ??? ????????? ??? ????? ??? ??????? ????????? ?????????? ??? ????????? ????? ??? ???????? ??? ????? ??????? ?? ???????? ???? ? ???????? ??? ???????? ??????? ???? ???????? ???????? ????? ???? ?? ????? ??? ?? ?????? ?? ??????????.
? ???????: ?? ????? ??????? ?? ?? ??????? ????? ????? ???????????. ???????????? ???? ????? ??? ??????? ???? ??? ?????????? ?? ???????? ??? ????????? ?????????? ??? ?????? ??? ??????? lifestyle ?? ?????????? ?? ????? ????????? ???????? ??? ?? ??????? ????? ????????.
4?? ?????: ?? ????????? ?????? ????? ??????????.
? ???????????? ?????? ??? ?? ??????? ????? ??? ????? ?????? ???? ?? ????????? ??? ???? ??????? ?? ??????. ???? ???? ????????? ????, ? ?????????? ???????????? ??? ???????????? ?? ?????? ???????????? ??? ???? ???? ??? ?? ?????? ??? ???????? ??? ?? ??????????? ?????? ??? ????????? ??? ??????.
? ????? ??? ?? ????????? ?????? ????????? ????????? ??? ???????????? ??? ??????? ????? ??????????[6]. ? ???????? ??? ??????? ????? ???? ??? ???????, ????? ??????? ?????? ??????? ??? ??? ?????????? ??????? ??????? ??? ?? ????????????? ????? ??? ????????? ?? hamburger.
? ???????: ?? ????????? ?????? ??? ?? ????????? ????????? ?????????. ???? ??????????????, ????????? ??? ????? ?????? ????????????? ?? ?????? ?????????? ?? ??? ?????? ??? ????????? ?????????????.
5?? ?????: ?? ????? ???????? ????? ????? ??? ???? ??? ??? ???? ?? ???? ?? ?????? ?? ???????????.
???? ??? ???? ???? ???????? ??? ????? ???? ????????. ????? ??????? ??? ?? ????? ?? ????? ????? ?????????? ??? ????? (SSH) ?? ?????? ?? ?? ????????? ????? ???????? ??? ????? ??? ????.
??? ???????? ?????? ????, ?????? ??? ??? ??????? ????????? ?????? ??????????? ??????? ??? ???????????, ??? ????????? ??? ?????????????? ??? ??? ??????? ????? ????? ???????.
?????????, ?????????? ??? ???????? ??????? ?????????? ??? ?? ????? ???????? ????? ????? ???? ?? ????? ?????????? ????? ?? ??? ???????? ?????.
? ???????: H ?????????? ??????? ??? ?????????? ?? ??? ????? ????? ????? ?? ????? ?? ????? ????? SSH. ??????? ?? ????????? ? ????? ??????? ??????????? ??? ???????? ???????? ?? ????? ??? ??? ????????????. ?? ?????????? ????? ?????? ?? ??? ???????? ??? ????? ???? ????????? ?? ???? ?????????? ??????.
6?? ?????: ?? ???? ?????? ??????? ????? ???? ?????? ???????? ??? ??? ??????? ??? ?? ????? ????.
????????? ??? ?? ???? ?????? ??????? ????? ???????? ??? ?? ????? ???? ????? ???? ?????????? ?????????????? ?? ?????? ??? ??? ?? ??????? ????????????? ?????????. ???????????? ???? ?????????? ????????? ?????? ??? ?????? ??????????, ???? ?? ????? ???? ??? ?????????? ?? ???????? ?????????? ?????????? ???? ??? ??? ?????.
??? ???? ????? ???????, ???? ?? ???? ????? ???????????? ?? ????????? ??? ?? ??????????? ???????? ?????? ????? ??? ??? ????? ????? ?????? ????? ???? ??????? ?????????. ? ?????????????? ??????? ???? ??? ???? ?? ???? ?????? ??????? ??? ????? ???? ?????? ?????????? ?? ??????? ?????? ??? ???????? ??? ?? ?????????? ?? ?????????????. ????? ??? ?? ????? ????????????? ????????? ??????????? ???? ??? ??????????? ??? ?????? ??????, ?????? ?????????? ??????????? ????????? ?? ??????????? ???????? ?????????.
??? ?????????? ??????? ?????? ??? ?????? ?????? ??? ??? ?????? ????? ??? ?? ?????? ???????? ?????? ???. ?? ?????? ??? ??????? ?? ????????? ???????? ???? ?? ?????? ??? ??? ?????????? ?? ????? ?????????? ?????? ???? ??? ??????????? ????????? ??? ??? ??????? ???? ??? ???? ??? ??????? ?????????? ??? ?? ????[7]. ?? ??? ????????? ??’??? ????? ??? ?? ?????? ??? ??? ?? ??????????????? ??? ???? ??????[8]. ??? ??’??? ??????? ???????? ?????? ?????? ??? ?????????. ?? ????? ???? ??? ?? ???? ?????? ?????????? ??????? ?? ???? ??????? ???????? ??? ??? ?? ??? ????????? ????????.
? ???????: ?? ??? ???? ???? ?????? ??? ????? ??? ???? ???????????. ????? ??? ?? ?? ???? ?????? ??????? ??????????? ??? ????? ??? ??????? ??? ???????? ???????? ???? ????????????? ?????????????? ??????????.
7?? ?????: To ?????? ??????????????? ?? ????????? ?????? ??????????? ????? ????????? ??? ?? ??????.
? ???????????? ???? ????????? ??? ?? ???? ??? ????? ? ??????? [??? ???????]. ? ?????????, ??? ???? ???????, ?????? ?????? ?? ?????????????? ?? ???????? ????? ?? ???? ?? ????? ?????? ??? ?????????. ???? ? ????????? ??? ?????? ?? ?????????????? ???? ??? ???????? ???????????? ?? ?????? ????.
?? ????? ???????? ???????? ???? ????????? ??? ? ????????? ?????? ?? ?????????? ?????? ???? ??? ?????? ????? ??? ????????? ???? ????????? ???? ??? ??????????. ???’ ????????, ? ?????????? ???????? ??? ????????? ???? ?????????? ??? ????? ?????????? ????? ???? ????? ?????????????? ?? ?????????
To ???? ?????? ??????????? ??????? ?? ??? ????? ????????? ???? ?????????????? ?????????? ????? ??? 42-55%. ? ?????????, ? ?????? ? ?????? ?? ????? ??? ??????, ??????????? ??? 50% ?????????. ????? ??? ?? ???????????? ???? ??? 100?? ??????? ??? ?????, ? ??????? ??? ????? ??? -8% ??? +5% ??? ?? ?????????? ????? ???????.
? ???????:To ?????? ??????????? ?? ??? ?????? ????? ?????? ????????????? ??? ????? ??????. ????? ??? ?? ?? ?????? ??????????? ???????? ???? ??????????? ?????????, ? ??????? ????? ????????.
8?? ?????: ? ????? ???????? ?????? ?? ?????????? ????? ??? ???? ???? ??? ??? ?????.
?? ???????????? ??? ?? ?????? ?????? ????? ????????????? ??? ??????? ?????????? ???? ?????. ?? ????? ????????????? ????????? ?????????? ??? ???? ???? ?????? ????? ??? ??????? ??? ??? ?? ????. ? ???????? ???? ??????????? ??? ???????? ????? ??? ???? ??? ??? ?????.
?? ??????????????? ?????? ???? ??????????? ??? ???? ???. ??? ?????? ?????? ???? ???????? ?????? ??? ? ?????????? ????????? ????????? ?? ?????? ??? ????????? ??? ????, ???? ?? ????? ????????? ??????? ??? ?? ????????? ??? ????????? ?? ??? ?????? ??????? ?????. ?????????????? ??????? ??????????? ??? ?? ???????? ??? ???? ??? ???? ?????? ?????? ??? ??? ??????? ??? ??????? ????? ??? ??? ? ???????? ???? ???? ????????????? ????????[9] ???? ????? ???????? ????????[10] ??? ????.
??? ????? ?????? ?????? ?????? ??? ?? ????????? ?? ?????? ????? ???????? ?? ???????? ??????? ??? ????? ????????????? ???????? [GFR][11] ???? ??????? ??? ?? ??????????? ??? ????????? ??? ?? ?????. ??????? ????????? ?? ??????????? ??? ? ?????? ??? GFR ???? ?????? ??? ? ?????? ??????????? ????????? ???????? ???? ?? ?????. ??????, ?????????????? ??????? ????????? ??? ? ????? ??? ?????? ??? ???????????[12] ??? ????????? ?? ????? ?????????????? ?? ????????[13].
? ???????: ? ????????, ????? ??? ?? ??????? ????????? ??? ????? ????????? ??? ?? ???? ??? ??? ????? ???.
9?? ?????: ?? ????????? ??? ?? ?????? ????? ????????? ??? ??? ??????????? ??? ?????????????.
???? ????? ????? ??????? ??? ????????? ??? ?? ?????? ??????? ????? ???????? ??? ?? ????????????; ???? ??????????? ????? ????? ??? ? ???? “??????” ???? ???????? ?? ??? ???? ??????? ??? ?? ?????? “??????????” ? “???????” ?? ??? ???? ??????????.
???? ????????? ????? ?? ??? ???????? ???????, ? ???????? ??? ????? ???? ????. ??? ?????????? ? ?????????? ?? ???????? ? ???? ???? ???????? ????????????????[14] ??? ??? ?????????? ?????? ???????????, ????? ? ?????? ???????? ? ?????????? ?????? ?? ?????????. ?????? ???????? ?????? ?? ?????? ??? ????? ????????? ????? ??????????????? ?? ????? ?????????????. ??? ?????????? ????? ? ??????????? ? ????? ??????????? ??????? ?? ????????? ?????? ???????? ?? ????? ?????????????. ?? ????????????? ?? ????? ??????? ???? ? ???????????????? ?? ???? ?????? ?????????.
?????? ????? ???????????? ????? ??? ?????? ????????? ?????. ???? ???? ????????? ?? ????? ?????????? ?? ????? ?????. ??? ??????????, ?? ? ???????? B12 ??? ???????? ?? ????????, ?? ???? ???? ???? ?????? ??? ?? ????????? ??????? ??? ???????, ?? ?????? ??????????? ??? ??????? ???? ????????? ?12 ??’?????? ??? ????????? ????.
? ???????: ?? ????????? ??? ?? ?????? ??? ????? ?????????? ????????? ??? ??? ????????? ??? ???????????? ?????????. ???? ????? ??? ???? ?????? ?????? ??? ???? ?????????? ????????? ?????? ????? ????? ????? ???????????? ??????? ???? ??????????? ?????? ??????? ????? ??? ?? ??????? ???????????? ???? ??? ???????.
10?? ?????: ? ?????????? ?????? ???????? ???? ?? ???????? ??? ?????? ????????? ??? ??????????? ???.
????? ???? ?????? ?? ?????? ?? ???? ??????????? ????? ??? ?????. ? ???? ???? ???????? ?????? ?? ?????? ??? ???????????? ???? ??? ????? ???????, ???? ? ????? ?????? ??? ?? ?????????? ????? ? ????????? ?????? ????? ??? ?? ????? ??????????? ??????.
? ???????? ???????? ??? ??????????????? ?????????? ??? ?? ?????? ??? ??????? ??? ?????????????. ???????? ??????? ???????? ??? ? ??????? ???????? ??? ???????? ?????[15] ??????[16].
???? ??????????????, ??????? ??????? ????? ????????? ??? ? ?????????? ?????? ???????? ??????? ?? ???????? ??????? ?????????? ?????? ??? ??? ???????? ?????? ?? ?????????? ?????????? ???????[17].
? ???????: ????? ??? ?? ? ???? ?????? ?? ???????? ?????????? ?????, ? ???????? ??? ???? ????? ???????????? ???????? ?????????? ?? ?? ?????????? ???? ???????? ??? ?????????????? ???? ??????.
??????? ???????????????
????? ???? ?????? ?? ????? ??????? ????? ?????? ???? 10 ?????? ?? ???????????????? ???????? ??? ?? ???? ??????? ??????????. ?? ?? ?????? ??? ??????????????? ?????? ?? ?????? ????????? ???????, ????????? ?? ????????????? ??? ???????? ???? ??? ?????????? ?? ???????????.
Τα άρθρα μας προορίζονται για εκπαιδευτικούς και πληροφοριακούς σκοπούς και δεν πρέπει να χρησιμοποιούνται ως ιατρικές συμβουλές. Για οποιαδήποτε διευκρίνηση, είτε αλλαγές στο διατροφικό σας πρόγραμμα είτε λήψη οποιουδήποτε συμπληρώματος διατροφής, συμβουλευτείτε τον προσωπικό σας επαγγελματία διατροφολόγο ή γιατρό.
Βιβλιογραφία:
[1] Forbes: Non Celiac Gluten Sensitivity may not exist
[2] Pubmed: Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis.
[3] Pubmed: Is everything we eat associated with cancer? A systematic cookbook review.
[4] Pubmed: Meat consumption and colorectal cancer risk: an evaluation based on a systematic review of epidemiologic evidence among the Japanese population.
[5] Pubmed: Lifestyle Modifications and Colorectal Cancer.
[6] Pubmed: Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis.
[7] Pubmed: Effects of fiber, phytic acid, and oxalic acid in the diet on mineral bioavailability.
[8] Pubmed: Suppression of colonic cancer by dietary phytic acid.
[9] Pubmed: Protein intake, calcium balance and health consequences.
[10] Pubmed: Proteins, dietary acid load, and calcium and risk of postmenopausal fractures in the E3N French women prospective study.
[11] Pubmed: Glomerular filtration rate in response to an acute protein load.
[12] Pubmed: The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency.
[13] Pubmed: Do regular high protein diets have potential health risks on kidney function in athletes?
[14] Pubmed: Effect of food composition on vitamin K absorption in human volunteers.
[15] Pubmed: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.
[16] Pubmed: A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults.
[17] Pubmed: Effects of increased meal frequency on fat oxidation and perceived hunger.
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