\u0391\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1.<\/strong> \u0395\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9.<\/strong> \u039c\u03b5\u03c4\u03ac \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc.<\/strong> \u038c\u03c7\u03b9 \u03c3\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03ae.<\/strong> \u039c\u03cd\u03b8\u03bf\u03c2.<\/strong> \u03a0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03bc\u03b5\u03c2 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03ad\u03c9\u03c2 400 mg \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03b1\u03c3\u03c6\u03b1\u03bb\u03ae \u03b3\u03b9\u03b1 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2<\/strong>.<\/p>\n \u27a1\ufe0f \u0391\u03c5\u03c4\u03cc \u03b9\u03c3\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03b5\u03af \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03bc\u03b5:<\/p>\n ~3\u20134 \u03c6\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b9\u03b1 \u03ba\u03b1\u03c6\u03ad \u03c6\u03af\u03bb\u03c4\u03c1\u03bf\u03c5<\/p>\n<\/li>\n \u03ae ~4\u20135 \u03c3\u03c4\u03b9\u03b3\u03bc\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c6\u03ad\u03b4\u03b5\u03c2<\/p>\n<\/li>\n \u03ae \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc espresso & \u03c6\u03af\u03bb\u03c4\u03c1\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03be\u03b5\u03c0\u03b5\u03c1\u03bd\u03ac \u03c4\u03b1 ~400 mg<\/p>\n<\/li>\n<\/ul>\n \u0391\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b5\u03bd\u03cc\u03c2 \u03c3\u03c4\u03b7 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03c1\u03ad\u03c9\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03ba\u03c4\u03ae \u03b1\u03c0\u03cc \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2.<\/p>\n \u0391\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1.<\/strong> \u039d\u03b1\u03b9, \u03c3\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ad\u03c2 \u03b4\u03cc\u03c3\u03b5\u03b9\u03c2.<\/strong> \u2022 \u0395\u03c3\u03c0\u03c1\u03ad\u03c3\u03bf (\u03bc\u03bf\u03bd\u03cc\u03c2 30 ml): ~60\u201380 mg \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u2014 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b7\u03c2 \u03b5\u03ba\u03c4\u03af\u03bc\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03bf\u03bd\u03cc espresso. \u039d\u03b1\u03b9, \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03bf.<\/strong> \ud83d\udc49 \u0388\u03be\u03b1\u03c1\u03c3\u03b7 \u03b9\u03ce\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03b1 \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac: \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1, \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c4\u03b5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03bf\u03cd\u03bc\u03b5<\/a> \u039f \u03ba\u03b1\u03c6\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b9\u03b5\u03c1\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03c4\u03af\u03b1. \u0386\u03bb\u03bb\u03bf\u03b9 \u03bb\u03ad\u03bd\u03b5 \u03cc\u03c4\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c4\u03bf \u03ad\u03bd\u03c4\u03b5\u03c1\u03bf, \u03ac\u03bb\u03bb\u03bf\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03c1\u03b5\u03b8\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9, \u03ac\u03bb\u03bb\u03bf\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03c6\u03c5\u03b4\u03b1\u03c4\u03ce\u03bd\u03b5\u03b9 \u03ae \u03c7\u03b1\u03bb\u03ac\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf. \u03a4\u03b9 \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03cc\u03bc\u03c9\u03c2 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03ae;\u0391\u03c2 \u03be\u03b5\u03c7\u03c9\u03c1\u03af\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1, \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03ba\u03c1\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. \u2615 1. \u039a\u03b1\u03c6\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03c4\u03b5\u03c1\u03bf \u0391\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1.\u039f \u03ba\u03b1\u03c6\u03ad\u03c2 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1… \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b5\u03b4\u03ce<\/a><\/p>\n","protected":false},"author":1,"featured_media":16256,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36,1,6521],"tags":[9863,9866,2703,9867,9865,7726,9861,9707,9862,9851,9857,9858,9854,9855,9853,9856,9859,9588,9852,9860,9864],"class_list":["post-16251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-viral","category-diafora","category-ygeia","tag-espresso","tag-health-facts","tag-minimalista","tag-wellbeing","tag-diatrofi-kai-synitheies","tag-7726","tag-zachari-ston-kafe","tag-kathimerines-synitheies","tag-kafeini","tag-kafes","tag-kafes-kai-agchos","tag-kafes-kai-afydatosi","tag-kafes-kai-entero","tag-kafes-kai-stomachi","tag-kafes-kai-ygeia","tag-kafes-kai-ypnos","tag-kafes-me-adeio-stomachi","tag-9588","tag-mythoi-kai-alitheies-gia-ton-kafe","tag-proinos-kafes","tag-stigmiaios-kafes"],"_links":{"self":[{"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/posts\/16251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/comments?post=16251"}],"version-history":[{"count":2,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/posts\/16251\/revisions"}],"predecessor-version":[{"id":16258,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/posts\/16251\/revisions\/16258"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/media\/16256"}],"wp:attachment":[{"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/media?parent=16251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/categories?post=16251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.minimalista.gr\/blog\/wp-json\/wp\/v2\/tags?post=16251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\u039f \u03ba\u03b1\u03c6\u03ad\u03c2 \u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03c4\u03ad\u03c1\u03bf\u03c5 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b4\u03c5\u03c3\u03ba\u03bf\u03b9\u03bb\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b4\u03c1\u03b1 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 23% \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bd\u03c4\u03b5\u03ba\u03b1\u03c6\u03b5\u03ca\u03bd\u03ad<\/strong>.
\u0397 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 10\u201330 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7. \u0399\u03c3\u03c7\u03cd\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2, \u03b1\u03bb\u03bb\u03ac \u03cc\u03c7\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03b5\u03c5\u03b1\u03af\u03c3\u03b8\u03b7\u03c4\u03bf \u03ad\u03bd\u03c4\u03b5\u03c1\u03bf.<\/p>\n
\n\u2615 2. \u039a\u03b1\u03c6\u03ad\u03c2 \u03bc\u03b5 \u03ac\u03b4\u03b5\u03b9\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9<\/strong><\/h2>\n
\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03bf\u03be\u03cd\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03b5\u03b9 \u03c4\u03bf \u03b3\u03b1\u03c3\u03c4\u03c1\u03b5\u03bd\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c3\u03b5 \u03b5\u03c5\u03b1\u03af\u03c3\u03b8\u03b7\u03c4\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf.
\u03a0\u03b1\u03af\u03b6\u03b5\u03b9 \u03c1\u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03bf \u03cd\u03c0\u03bd\u03bf\u03c2: \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03b1\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c3\u03b1\u03ba\u03c7\u03ac\u03c1\u03bf\u03c5 \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1.<\/p>\n
\n\u2615 3. \u03a0\u03c1\u03c9\u03b9\u03bd\u03cc\u03c2 \u03ba\u03b1\u03c6\u03ad\u03c2: \u03c0\u03c1\u03b9\u03bd \u03ae \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc;<\/strong><\/h2>\n
\u039f \u03ba\u03b1\u03c6\u03ad\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf \u03c6\u03b1\u03b3\u03b7\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03c3\u03c7\u03b5\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7 (\u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 50%) \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03ba\u03cc\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2.
\u0388\u03bd\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bc\u03b1\u03c7\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03cc\u03c7\u03bb\u03b7\u03c3\u03b7\u03c2.<\/p>\n
\n\u2615 4. \u0396\u03ac\u03c7\u03b1\u03c1\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad<\/strong><\/h2>\n
\u0397 \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7 \u03b4\u03b5\u03bd \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad \u00ab\u03c4\u03bf\u03be\u03b9\u03ba\u03cc\u00bb, \u03cc\u03bc\u03c9\u03c2 \u03b7 \u03c3\u03c5\u03c7\u03bd\u03ae \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ae \u03b6\u03ac\u03c7\u03b1\u03c1\u03b7 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 HbA1c, \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2.
\u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03c5\u03c3\u03c3\u03c9\u03c1\u03b5\u03c5\u03c4\u03bf\u03cd\u03bd \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5.<\/p>\n![\"\"](\"https:\/\/www.minimalista.gr\/blog\/wp-content\/uploads\/2026\/01\/\u03b4\u03b3\u03c3\u03b7.jpg\")
<\/p>\n
\n\u2615 5. \u039a\u03b1\u03c6\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c6\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7<\/strong><\/h2>\n
\u039f \u03ba\u03b1\u03c6\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 95% \u03b1\u03c0\u03cc \u03bd\u03b5\u03c1\u03cc<\/strong> \u03ba\u03b1\u03b9, \u03cc\u03c4\u03b1\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03bf, \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b5\u03bd\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7.
\u0397 \u03ae\u03c0\u03b9\u03b1 \u03b4\u03b9\u03bf\u03c5\u03c1\u03b7\u03c4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b1\u03c1\u03ba\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03b1\u03c6\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03c9\u03c4\u03ad\u03c2.<\/p>\n
\n\u2615 6. \u03a0\u03cc\u03c3\u03b7 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c3\u03c6\u03b1\u03bb\u03ae\u03c2 \u03b7\u03bc\u03b5\u03c1\u03b7\u03c3\u03af\u03c9\u03c2;<\/strong><\/h2>\n
\n
\n\u2615 7. \u039a\u03b1\u03c6\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03cd\u03c0\u03bd\u03bf\u03c2<\/strong><\/h2>\n
\u0397 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03b1\u03b8\u03c5\u03c3\u03c4\u03b5\u03c1\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ad\u03bb\u03b5\u03c5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b9 REM \u03cd\u03c0\u03bd\u03bf, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03cc\u03c4\u03b1\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b9\u03c2 2\u20133 \u03c4\u03bf \u03bc\u03b5\u03c3\u03b7\u03bc\u03ad\u03c1\u03b9<\/strong>.
\u03a3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2, \u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 8 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7.<\/p>\n
\n\u2615 8. \u039a\u03b1\u03c6\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03b3\u03c7\u03bf\u03c2<\/strong><\/h2>\n
\u03a0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc 400 mg \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03c4\u03b5\u03af\u03bd\u03b5\u03b9 \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03c4\u03b1-\u03b1\u03bd\u03b1\u03bb\u03cd\u03c3\u03b5\u03b9\u03c2, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7.
\u03a3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1\u03c7\u03c5\u03ba\u03b1\u03c1\u03b4\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c5\u03b3\u03c7\u03ad\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03ac\u03b3\u03c7\u03bf\u03c2.<\/p>\n
\n\u2615 9.\u03a0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03bd\u03ac \u03c4\u03cd\u03c0\u03bf \u03ba\u03b1\u03c6\u03ad (\u03b5\u03bd\u03b4\u03b5\u03b9\u03ba\u03c4\u03b9\u03ba\u03ac)<\/strong><\/h2>\n
\u2022 \u039a\u03b1\u03c6\u03ad\u03c2 \u03c6\u03af\u03bb\u03c4\u03c1\u03bf\u03c5 (~240 ml): ~90\u2013150 mg \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u2014 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae.
\u2022 \u03a3\u03c4\u03b9\u03b3\u03bc\u03b9\u03b1\u03af\u03bf\u03c2 (~240 ml): ~30\u201390 mg \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2<\/strong> \u2014 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03bd\u03ac \u03bc\u03ac\u03c1\u03ba\u03b1.
\n\u27a1\ufe0f \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c4\u03b9\u03bc\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b5\u03b9\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2<\/strong> \u2014 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03b1\u03ba\u03c5\u03bc\u03ac\u03bd\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae\u03c2, \u03c4\u03bf \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2 \u03c3\u03b5\u03c1\u03b2\u03b9\u03c1\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c6\u03ad, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03b4\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03bf\u03c1\u03ac \u03c0\u03ad\u03c6\u03c4\u03b5\u03b9 \u03bc\u03ad\u03c3\u03b1<\/strong> \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03ba\u03c4\u03ad\u03c2 \u03b5\u03bd\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2.<\/p>\n
\n\u2615 10. \u03a4\u03b5\u03bb\u03b9\u03ba\u03ac, \u03bf \u03ba\u03b1\u03c6\u03ad\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cc;<\/strong><\/h2>\n
\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7, \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03ad\u03c8\u03b7.
\u03a4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1, \u03c4\u03bf timing \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03b1\u03bd\u03c4\u03b9\u03b4\u03c1\u03ac \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03c6\u03ad.<\/p>\n\ud83d\udccc \u0394\u03b5\u03c2 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf Minimalista<\/strong><\/h3>\n
\n\ud83d\udc49 \u039c\u03b1\u03ba\u03b1\u03c1\u03bf\u03bd\u03ac\u03b4\u03b1 \u03c6\u03bf\u03cd\u03c1\u03bd\u03bf\u03c5 \u03bc\u03b5 \u03c3\u03ac\u03bb\u03c4\u03c3\u03b1 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf \u03c4\u03c5\u03c1\u03af<\/a>
\n\ud83d\udc49 \u039e\u03b7\u03c1\u03cc \u03b4\u03ad\u03c1\u03bc\u03b1 \u03c4\u03bf\u03bd \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1: \u03c4\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2<\/a><\/p>\n![\"\"](\"https:\/\/www.minimalista.gr\/blog\/wp-content\/uploads\/2026\/01\/\u03b3\u03c3\u03b5\u03b3.jpg\")
<\/p>\n","protected":false},"excerpt":{"rendered":"