{"id":6443,"date":"2018-12-21T11:28:17","date_gmt":"2018-12-21T11:28:17","guid":{"rendered":"https:\/\/dietinfo.gr\/?p=6443"},"modified":"2020-11-01T16:17:06","modified_gmt":"2020-11-01T16:17:06","slug":"giortes-diatrofh","status":"publish","type":"post","link":"https:\/\/dietinfo.gr\/en\/giortes-diatrofh\/","title":{"rendered":"\u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2"},"content":{"rendered":"<p>\u039f\u03b9 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b5\u03bf\u03c1\u03c4\u03ce\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c5\u03c4\u03cc \u03b2\u03ad\u03b2\u03b1\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03ad\u03c2 \u03c0\u03b1\u03af\u03c1\u03bd\u03bf\u03c5\u03bc\u03b5 2-3 \u03ba\u03b9\u03bb\u03ac. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 3-4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd. \u0391\u03be\u03af\u03b6\u03b5\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03be\u03bf\u03c5\u03bc\u03b5. \u03a4\u03b9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b5\u03bf\u03c1\u03c4\u03ce\u03bd \u03b8\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03cc\u03c7\u03bf, \u03cc\u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7.<\/p>\n<p>\u039c\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b5\u03c2 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bd\u03bf\u03c8\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9:<\/p>\n<ul>\n<li>\u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c0\u03ad\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 (\u03c0\u03c1\u03c9\u03b9\u03bd\u03cc, \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03cc) \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b9\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03bd\u03b1\u03ba. \u0395\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1, \u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 (\u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc-\u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03cc) \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03cc\u03c0\u03c9\u03c2 \u03c3\u03b1\u03bb\u03ac\u03c4\u03b1 \u03bc\u03b5 \u03bb\u03af\u03b3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ae \u03bc\u03b9\u03c3\u03ae \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03cc. \u0388\u03c4\u03c3\u03b9 \u03b4\u03b5 \u03b8\u03b1 \u03c0\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03bc\u03bf\u03cd\u03c4\u03c1\u03b1 \u03c3\u03c4\u03bf \u03bf\u03b9\u03ba\u03bf\u03b3\u03b5\u03bd\u03b5\u03b9\u03b1\u03ba\u03cc \u03c4\u03c1\u03b1\u03c0\u03ad\u03b6\u03b9 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b5\u03bb\u03ad\u03b3\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2.<\/li>\n<li>Eat fruit between main meals. The fruit is rich in antioxidants and fiber, causing a feeling of satiety faster, thus preventing episodes of overeating. If there are several hours until your main meal, increase the number of your snacks with a low-fat yogurt or cereal bar.<\/li>\n<li>From the category of nuts, prefer chestnuts and almonds because they are the lowest in fat. Include dried fruits on the nuts plate. Always eat nuts in moderation due to their high caloric value.<\/li>\n<li>For the preparation of festive meals, use mainly olive oil and consume it in moderation. Use a brush to add the oil to the roasts and potatoes. Do not forget that olive oil does have good quality fats but unfortunately it has exactly the same calories as other fats in the same amount.<\/li>\n<li>Add plenty of vegetables to your plate, raw, boiled or steamed with plenty of vinegar or lemon and a little olive oil. Serve the dressing on the side<\/li>\n<li>Use spices to taste and at the same time reduce the excessive addition of salt to food.<\/li>\n<li class=\" translation-block\">Limit alcoholic beverages because they are high enough in calories. Dilute your drink with soda, or add more ice. Prefer <em> light <\/em> soft drinks.<\/li>\n<li>If you are a lover of sweets, consume them in moderation and always as part of a balanced diet. Do not forget that sweets are rich in sugar and fat and therefore contain many calories. Indicatively, some of the most favorite sweets that we find on the festive tables contain the following calories (all per 30gr.)<\/li>\n<\/ul>\n<p>\u039a\u03bf\u03c5\u03c1\u03b1\u03bc\u03c0\u03b9\u03ad\u03c2: 150 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<br \/>\n\u039c\u03b5\u03bb\u03bf\u03bc\u03b1\u03ba\u03ac\u03c1\u03bf\u03bd\u03b1: 100 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<br \/>\n\u0394\u03af\u03c0\u03bb\u03b5\u03c2:\u00a080 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<\/p>\n<ul>\n<li>Remember to hydrate well during the day - Consume at least 8-10 glasses of water a day.<\/li>\n<li>Finally, do not forget to walk at every opportunity, since many of the sports activities that we may have in our weekly schedule are also on vacation.<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\u03a3\u03b1\u03c2 \u03b5\u03cd\u03c7\u03bf\u03bc\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ad\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03ad\u03c2<\/p>\n<p style=\"text-align: center;\">\u039c\u03b5 \u03b5\u03ba\u03c4\u03af\u03bc\u03b7\u03c3\u03b7,<br \/>\nEvgenia Iliadou<br \/>\n\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2-\u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03cc\u03c2 \u0394\u03b9\u03b1\u03b9\u03c4\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2, State Registered Dietitian UK<\/p>","protected":false},"excerpt":{"rendered":"<p>\u039f\u03b9 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b5\u03bf\u03c1\u03c4\u03ce\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c5\u03c4\u03cc \u03b2\u03ad\u03b2\u03b1\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03ad\u03c2 \u03c0\u03b1\u03af\u03c1\u03bd\u03bf\u03c5\u03bc\u03b5 2-3 \u03ba\u03b9\u03bb\u03ac. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 3-4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd. \u0391\u03be\u03af\u03b6\u03b5\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03be\u03bf\u03c5\u03bc\u03b5. \u03a4\u03b9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b5\u03bf\u03c1\u03c4\u03ce\u03bd \u03b8\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03cc\u03c7\u03bf, \u03cc\u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7&hellip;<\/p>","protected":false},"author":1,"featured_media":6942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[8],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - 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Dietinfo \u0395\u03c5\u03b3\u03b5\u03bd\u03af\u03b1 \u0397\u03bb\u03b9\u03ac\u03b4\u03bf\u03c5, \u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03cc\u03c2 \u0394\u03b9\u03b1\u03b9\u03c4\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2\" \/>\n<meta property=\"og:description\" content=\"\u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 - Dietinfo \u0395\u03c5\u03b3\u03b5\u03bd\u03af\u03b1 \u0397\u03bb\u03b9\u03ac\u03b4\u03bf\u03c5, \u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03cc\u03c2 \u0394\u03b9\u03b1\u03b9\u03c4\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dietinfo.gr\/en\/giortes-diatrofh\/\" \/>\n<meta property=\"og:site_name\" content=\"Dietinfo \u0395\u03c5\u03b3\u03b5\u03bd\u03af\u03b1 \u0397\u03bb\u03b9\u03ac\u03b4\u03bf\u03c5, \u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03cc\u03c2 \u0394\u03b9\u03b1\u03b9\u03c4\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/evgeniailiadu\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-21T11:28:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-11-01T16:17:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dietinfo.gr\/wp-content\/uploads\/2020\/10\/xmas.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@dietiliadou\" \/>\n<meta name=\"twitter:site\" content=\"@dietiliadou\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dietinfo.gr\/giortes-diatrofh\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dietinfo.gr\/giortes-diatrofh\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/dietinfo.gr\/#\/schema\/person\/17913a2b0380647ff7657265f18dda6f\"},\"headline\":\"\u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2\",\"datePublished\":\"2018-12-21T11:28:17+00:00\",\"dateModified\":\"2020-11-01T16:17:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dietinfo.gr\/giortes-diatrofh\/\"},\"wordCount\":11,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dietinfo.gr\/#organization\"},\"articleSection\":[\"News\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/dietinfo.gr\/giortes-diatrofh\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dietinfo.gr\/giortes-diatrofh\/\",\"url\":\"https:\/\/dietinfo.gr\/giortes-diatrofh\/\",\"name\":\"\u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03b9\u03bf\u03c1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 - 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