{"id":2455329,"date":"2025-10-10T22:00:47","date_gmt":"2025-10-10T19:00:47","guid":{"rendered":"https:\/\/www.enikos.gr\/?p=2455329"},"modified":"2025-10-10T13:31:06","modified_gmt":"2025-10-10T10:31:06","slug":"ypnos-eidikoi-exigoun-giati-15-lepta-epipleon-xekourasis-tin-imera-boroun-na-prosthesoun-mia-dekaetia-sti-zoi-sas","status":"publish","type":"post","link":"https:\/\/www.enikos.gr\/ygeia\/ypnos-eidikoi-exigoun-giati-15-lepta-epipleon-xekourasis-tin-imera-boroun-na-prosthesoun-mia-dekaetia-sti-zoi-sas\/2455329\/","title":{"rendered":"\u038e\u03c0\u03bd\u03bf\u03c2: \u0395\u03b9\u03b4\u03b9\u03ba\u03bf\u03af \u03b5\u03be\u03b7\u03b3\u03bf\u03cd\u03bd \u03b3\u03b9\u03b1\u03c4\u03af 15 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03b1\u03c2"},"content":{"rendered":"<p>\u0397 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03c1\u03b5\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2: \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae. \u039d\u03ad\u03b1 <a href=\"https:\/\/www.researchgate.net\/publication\/391165001_Minimum_concurrent_sleep_physical_activity_and_nutrition_variations_associated_with_lifeSPAN_and_healthSPAN_improvements_a_population_cohort_study#:~:text=ABSTRACT-,Background%3A%20Sleep%2C%20physical%20activity%2C%20and%20nutrition%20(SPAN),behaviours%20with%20lifespan%20and%20healthspan.\" target=\"_blank\" rel=\"noopener\">\u03ad\u03c1\u03b5\u03c5\u03bd\u03b1<\/a> \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c4\u03bf\u03bc\u03b5\u03af\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b4\u03cc\u03ba\u03b9\u03bc\u03bf \u03b6\u03c9\u03ae\u03c2. \u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac, \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03bc\u03b9\u03b1 \u03b9\u03c3\u03c7\u03c5\u03c1\u03ae \u03b1\u03c3\u03c0\u03af\u03b4\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c3\u03af\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd\u03c4\u03b9 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03cc\u03c9\u03c1\u03bf\u03c5 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5.<\/p>\n<h2><strong>\u039c\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1: \u0397 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03c9\u03bd \u03bc\u03b9\u03ba\u03c1\u03ce\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd \u03c3\u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2<\/strong><\/h2>\n<p>\u03a4\u03bf &#8220;\u03ba\u03bb\u03b5\u03b9\u03b4\u03af&#8221; \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd <a href=\"https:\/\/www.enikos.gr\/ygeia\/ypnos-kanonas-gia-makrozoia-ygii-giransi\/2342136\/\">\u03cd\u03c0\u03bd\u03bf\u03c5<\/a> \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd\u03c2, \u03b7 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 \u03bc\u03cc\u03bb\u03b9\u03c2 15 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bb\u03ae \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b2\u03b1\u03b8\u03bc\u03cc \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c0\u03c1\u03cc\u03c9\u03c1\u03bf\u03c5 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5.<\/p>\n<p>\u039f \u03ba\u03b1\u03b8\u03b7\u03b3\u03b7\u03c4\u03ae\u03c2 <strong>Emmanuel Stamatakis<\/strong>, \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ae\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b5\u03be\u03ae\u03b3\u03b7\u03c3\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03b5 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c4\u03bf\u03bc\u03b5\u03af\u03c2 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b4\u03cc\u03ba\u03b9\u03bc\u03bf \u03b6\u03c9\u03ae\u03c2 \u03bc\u03b1\u03c2.<\/p>\n<p>\u0397 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd, \u03b1\u03c0\u03cc \u03c4\u03bf <strong>\u03a0\u03b1\u03bd\u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b9\u03bf \u03c4\u03bf\u03c5 \u03a3\u03af\u03b4\u03bd\u03b5\u03ca<\/strong>, \u03b1\u03bd\u03ad\u03bb\u03c5\u03c3\u03b5 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc 60.000 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bf\u03ba\u03c4\u03ce \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1, \u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03c4\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 (DQS).<\/p>\n<p>\u0397 \u03b2\u03b1\u03b8\u03bc\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 DQS (\u03bc\u03b5 \u03ac\u03c1\u03b9\u03c3\u03c4\u03b1 \u03c4\u03bf 100) \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7:<\/p>\n<ul>\n<li>\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd,<\/li>\n<li>\u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd,<\/li>\n<li>\u03c8\u03b1\u03c1\u03b9\u03ce\u03bd,<\/li>\n<li>\u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd,<\/li>\n<li>\u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ce\u03bd \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2,<\/li>\n<li>\u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03bb\u03b1\u03af\u03c9\u03bd,<\/li>\n<li>\u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03c3\u03b9\u03c4\u03b7\u03c1\u03ce\u03bd,<\/li>\n<li>\u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03ba\u03c1\u03b5\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9<\/li>\n<li>\u03bc\u03b7 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03ba\u03c1\u03b5\u03ac\u03c4\u03c9\u03bd.<\/li>\n<\/ul>\n<p>\u039f\u03b9 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03c3\u03b1\u03bd \u03cc\u03c4\u03b9 \u03b1\u03bd \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03ba\u03bf\u03b9\u03bc\u03ac\u03c4\u03b1\u03b9 5,5 \u03ce\u03c1\u03b5\u03c2, \u03b1\u03c3\u03ba\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf 7,3 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03b9 DQS 36,9, \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2 <strong>\u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b8\u03bd\u03b7\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/strong>:<\/p>\n<ul>\n<li><strong>15 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bb\u03b5\u03c0\u03c4\u03ac \u03cd\u03c0\u03bd\u03bf\u03c5<\/strong><\/li>\n<li><strong>1,6 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bb\u03b5\u03c0\u03c4\u03ac \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2-\u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/strong><\/li>\n<li><strong>\u039c\u03b9\u03c3\u03ae \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1<\/strong> (\u03ae \u03bc\u03af\u03b1 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1).<\/li>\n<\/ul>\n<p>\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03cc\u03c4\u03b1\u03bd \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03ba\u03b1\u03c4\u03ac 10%.<\/p>\n<p>\u039c\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03cc\u03c0\u03c9\u03c2: 75 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ad\u03be\u03c4\u03c1\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5, 12,5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2-\u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 DQS \u03ba\u03b1\u03c4\u03ac 25 \u03bc\u03bf\u03bd\u03ac\u03b4\u03b5\u03c2 (\u03c3\u03c4\u03bf 61,9), \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03bc\u03b9\u03c3\u03cc \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5.<\/p>\n<p>\u03a0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2-\u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9:<\/p>\n<ul>\n<li>\u03c4\u03bf \u03ba\u03bf\u03bb\u03cd\u03bc\u03c0\u03b9,<\/li>\n<li>\u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf,<\/li>\n<li>\u03b7 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c0\u03b5\u03b6\u03bf\u03c0\u03bf\u03c1\u03af\u03b1,<\/li>\n<li>\u03c4\u03bf \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9<\/li>\n<li>\u03bf \u03c7\u03bf\u03c1\u03cc\u03c2.<\/li>\n<\/ul>\n<p>\u039c\u03b9\u03c3\u03ae \u03bc\u03b5\u03c1\u03af\u03b4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9:<\/p>\n<ul>\n<li>\u03bb\u03af\u03b3\u03bf \u03bc\u03c0\u03c1\u03cc\u03ba\u03bf\u03bb\u03bf,<\/li>\n<li>\u03bc\u03af\u03b1 \u03ba\u03bf\u03c5\u03c4\u03b1\u03bb\u03b9\u03ac \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03b5\u03bc\u03ad\u03bd\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03ae<\/li>\n<li>\u03bc\u03b9\u03c3\u03ae \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03bd\u03c4\u03bf\u03bc\u03ac\u03c4\u03b1.<\/li>\n<\/ul>\n<p>\u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03c1\u03ad\u03b1\u03c4\u03b1, \u03cc\u03c0\u03c9\u03c2:<\/p>\n<ul>\n<li>\u03bc\u03c0\u03ad\u03b9\u03ba\u03bf\u03bd,<\/li>\n<li>\u03bb\u03bf\u03c5\u03ba\u03ac\u03bd\u03b9\u03ba\u03b1,<\/li>\n<li>\u03b6\u03b1\u03bc\u03c0\u03cc\u03bd \u03ba\u03b1\u03b9<\/li>\n<li>\u03c3\u03b1\u03bb\u03ac\u03bc\u03b9.<\/li>\n<\/ul>\n<h2><strong>\u038e\u03c0\u03bd\u03bf\u03c2, \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae: \u039f \u00ab\u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2\u00bb \u03b3\u03b9\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1<\/strong><\/h2>\n<p>\u0397 \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03bf\u03cd \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03bd\u03b4\u03b5\u03b8\u03b5\u03af \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1, \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7 \u03c4\u03cd\u03c0\u03bf\u03c5 2, \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03b3\u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03ba\u03cc. \u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03bf\u03b9\u03c7\u03b1, \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03bd\u03b4\u03b5\u03b8\u03b5\u03af \u03bc\u03b5 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03ba\u03b1\u03b9 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2 \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c5.<\/p>\n<p>\u039f \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c2 \u00ab\u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2\u00bb, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u0391\u03c5\u03c3\u03c4\u03c1\u03b1\u03bb\u03bf\u03cd\u03c2 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03bf\u03c3\u03af\u03b5\u03c5\u03c3\u03b1\u03bd \u03c4\u03b1 \u03b5\u03c5\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03ba\u03cc BMC Medicine, \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9:<\/p>\n<ul>\n<li>\u038e\u03c0\u03bd\u03bf\u03c2: 7,2 \u03ad\u03c9\u03c2 8 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2.<\/li>\n<li>\u0386\u03c3\u03ba\u03b7\u03c3\u03b7: 42 \u03ad\u03c9\u03c2 103 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2-\u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 (\u03c0.\u03c7. \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1).<\/li>\n<li>\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae: \u039c\u03b9\u03b1 \u03c5\u03c8\u03b7\u03bb\u03ae \u03b2\u03b1\u03b8\u03bc\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 DQS (Diet Quality Score &#8211; \u0392\u03b1\u03b8\u03bc\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03a0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2).<\/li>\n<\/ul>\n<p>\u039f \u03ba\u03b1\u03b8\u03b7\u03b3\u03b7\u03c4\u03ae\u03c2 Stamatakis \u03c4\u03bf\u03bd\u03af\u03b6\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u00ab<em>\u03ba\u03b1\u03c4\u03b5\u03b2\u03b5\u03af \u03bf \u03c0\u03ae\u03c7\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03bf\u03c7\u03ae\u03c2<\/em>\u00bb \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03b8\u03bf\u03cd\u03bd \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03c3\u03c4\u03bf 80-85% \u03c4\u03bf\u03c5 \u03c0\u03bb\u03b7\u03b8\u03c5\u03c3\u03bc\u03bf\u03cd \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03cc\u03b8\u03c5\u03bc\u03bf \u03bd\u03b1 \u03b4\u03b5\u03c3\u03bc\u03b5\u03c5\u03c4\u03b5\u03af \u03c3\u03b5 \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ae \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2.<\/p>\n<p>\u038c\u03c0\u03c9\u03c2 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c3\u03b5 \u03bf <strong>Dr. Nicholas Koemel<\/strong>: \u00ab<em>\u0395\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03b9\u03ba\u03c1\u03ce\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd. \u0391\u03c5\u03c4\u03cc \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03b5\u03b9 \u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 SPAN (Sleep, Physical Activity, Nutrition) \u2013 \u03b7 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03bf\u03cd \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03c0\u03b1\u03c1\u03b5\u03bc\u03b2\u03ac\u03c3\u03b5\u03c9\u03bd<\/em>\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0397 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03c1\u03b5\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2: \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae. 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[&hellip;]<\/p>\n","protected":false},"author":107,"featured_media":2455354,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[236840],"tags":[14877,4831],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/posts\/2455329"}],"collection":[{"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/users\/107"}],"replies":[{"embeddable":true,"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/comments?post=2455329"}],"version-history":[{"count":0,"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/posts\/2455329\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/media\/2455354"}],"wp:attachment":[{"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/media?parent=2455329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/categories?post=2455329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.enikos.gr\/v2\/wp\/v2\/tags?post=2455329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}