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·Ó·ÏÔÁ›· ÙÔ˘ ۈ̷ÙÈÎÔ‡ ÓÂÚÔ‡ Â›Ó·È Î·ÙÒÙÂÚË ·fi ·˘Ù‹ ÙˆÓ ÏÂÙÒÓ ·ÙfïÓ. ∞Ó·ÙÚ¤ÍÙ ے ·˘Ù¿ Ù· ‰Â‰Ô̤ӷ
ÁÈ· Ó· Û˘ÁÎÚ›ÓÂÙ ÙÔ ÔÛÔÛÙfi Ô˘ ‚Ú¤ıËÎÂ.
∆Ô ÓÂÚfi ÂÈÙÂÏ› ÔÏϤ˜ ‚ÈÔÏÔÁÈΤ˜ ÏÂÈÙÔ˘ÚÁ›Â˜:
- ‰È¢ÎÔχÓÂÈ ÙȘ ‰È·‰Èηۛ˜ ¤„˘
- Â›Ó·È ‰È·Ï‡Ù˘ ÛËÌ·ÓÙÈÎÒÓ Ô˘ÛÈÒÓ ÁÈ· ÙÔÓ ÔÚÁ·ÓÈÛÌfi, ·ÔÌ·ÎÚ‡ÓÂÈ Ù· ˘ÔÏ›ÌÌ·Ù· ÙÔ˘ ÌÂÙ·‚ÔÏÈÛÌÔ‡
- ÌÂٷʤÚÂÈ Ô͢ÁfiÓÔ, ıÚÂÙÈο ÛÙÔȯ›·, ¤Ó˙˘Ì·, ÔÚÌfiÓ˜ Î·È ÁÏ˘Îfi˙Ë ÛÙ· ·ÙÙ·Ú·
- Â›Ó·È ËÁ‹ ÌÂÙ·ÏÏÈÎÒÓ ·Ï¿ÙˆÓ
- Ú˘ıÌ›˙ÂÈ ÙË ıÂÚÌÔÎÚ·Û›· ÙÔ˘ ÛÒÌ·ÙÔ˜.
·ÓıÚÒÈÓÔ˜ ÔÚÁ·ÓÈÛÌfi˜ ·Ô‚¿ÏÏÂÈ Î¿ı Úˆ› ÌÈ· ηıÔÚÈṲ̂ÓË ÔÛfiÙËÙ· ÓÂÚÔ‡ Ô˘ Ú¤ÂÈ Ó·
·ÓÙÈηı›ÛÙ·Ù·È Ù·ÎÙÈο, ·ÒÏÂȘ ÓÂÚÔ‡ Á‡Úˆ ÛÙÔ 10% ÙÔ˘ ۈ̷ÙÈÎÔ‡ ‚¿ÚÔ˜ ÌÔÚ› Ó· ı¤ÛÔ˘Ó Û ΛӉ˘ÓÔ
ÙËÓ Î·Ù¿ÛÙ·ÛË Â˘ÂÍ›·˜. √È ÌÂÙ·‚ÔϤ˜ ÙÔ˘ ۈ̷ÙÈÎÔ‡ ‚¿ÚÔ˘˜ ÌÔÚ› Ó· Û˘Ì‚Ô‡Ó Û ۇÓÙÔÌÔ ¯ÚÔÓÈÎfi
‰È¿ÛÙËÌ· (ÒÚ˜), ̤ÛÔ (̤Ú˜) ‹ ÌÂÁ¿ÏÔ (‚‰ÔÌ¿‰Â˜). ªÈÎÚ¤˜ ÌÂÙ·‚ÔϤ˜ ‚¿ÚÔ˘˜ Û ϛÁ˜ ÒÚ˜ Â›Ó·È ÂÓÙÂÏÒ˜
Ê˘ÛÈÔÏÔÁÈΤ˜ Î·È ÔÊ›ÏÔÓÙ·È ÛÙËÓ Î·Ù·ÎÚ¿ÙËÛË ÓÂÚÔ‡ Ô˘ Â›Ó·È ÛÙËÓ Ú·ÁÌ·ÙÈÎfiÙËÙ· ÂÍˆÎ˘ÙÙ·ÚÈÎfi ÓÂÚfi
(Ô˘ ÂÚÈÏ·Ì‚¿ÓÂÈ ÙÔ ÂÓ‰ÔÔÚÈÎfi ˘ÁÚfi, ÙÔ Ï¿ÛÌ·, ÙË Ï‡ÌÊË Î·È ÙÔ ‰È·Î˘ÙÙ·ÚÈÎfi ˘ÁÚfi) Â›Ó·È ÙÔ ÌÔÓ·‰ÈÎfi
ÙÌ‹Ì· Ô˘ ÌÔÚ› Ó· ÌÂÙ·‚ÏËı› ÙfiÛÔ ÁÚ‹ÁÔÚ·. ŸÙ·Ó Ë Ì›ˆÛË ÙÔ˘ ‚¿ÚÔ˘˜ Ú·ÁÌ·ÙÔÔÈÂ›Ù·È Û ϛÁ˜
̤Ú˜ Â›Ó·È Ôχ Èı·ÓfiÓ ·˘Ùfi Ó· Á›ÓÂÙ·È Û ‚¿ÚÔ˜ ÙÔ˘ Û˘ÓÔÏÈÎÔ‡ ÓÂÚÔ‡ (Ô˘ ηٷӤÌÂÙ·È Î·Ù¿ ÙÔ 60%
ÂÚ›Ô˘ ÛÙÔ ÂÛˆÙÂÚÈÎfi ÙˆÓ Î˘ÙÙ¿ÚˆÓ –ÂÓ‰Ô΢ÙÙ·ÚÈÎfi ÓÂÚfi– Î·È Î·Ù¿ ÙÔ 40% ÂÚ›Ô˘ ¤Íˆ ·fi Ù· ·ÙÙ·Ú·
–ÂÍˆÎ˘ÙÙ·ÚÈÎfi ÓÂÚfi–) Î·È Û˘ÓÂÒ˜ Î·È Ù˘ ¿ÏÈ˘ Ì¿˙·˜. ∆¤ÏÔ˜, Ë ÏÈ҉˘ Ì¿˙· ˘fiÎÂÈÙ·È Û ÌÂÙ·‚ÔϤ˜ Ô˘
ÛËÌÂÈÒÓÔÓÙ·È Û ‰È·ÛÙ‹Ì·Ù· ‚‰ÔÌ¿‰ˆÓ.
™˘ÓÂÒ˜, ÁÈ· Ó· ÂÎÙÈÌ‹ÛÂÙ ÙȘ ÌÂÙ·‚ÔϤ˜ Ù˘ ۈ̷ÙÈ΋˜ Û·˜ Û‡ÛÙ·Û˘ Â›Ó·È ··Ú·›ÙËÙÔ Ó·
¤¯ÂÙ ˘fi„Ë fiÙÈ:
- ∏ ·Ï‹ Ì›ˆÛË ÙÔ˘ ‚¿ÚÔ˘˜ Û˘Óԉ¢fiÌÂÓË ·fi ·ÌÂÙ¿‚ÏËÙÔ ÔÛÔÛÙfi ۈ̷ÙÈÎÔ‡ Ï›Ô˘˜ ‹ ·ÎfiÌË
Î·È ·˘ÍË̤ÓÔ ‰Â›¯ÓÂÈ fiÙÈ ÙÔ ÛÒÌ· ¤¯ÂÈ ¯¿ÛÂÈ ·ÏÒ˜ ÓÂÚfi (ÁÈ· ·Ú¿‰ÂÈÁÌ· ÌÂÙ¿ ·fi ۈ̷ÙÈ΋
¿ÛÎËÛË, Û¿Ô˘Ó· ‹ ÌÈ· ‰›·ÈÙ· Ô˘ ÂÚÈÔÚ›˙ÂÙ·È ÛÙË ÁÚ‹ÁÔÚË ·ÒÏÂÈ· ‚¿ÚÔ˘˜).
- ·‡ÍËÛË ÙÔ˘ ‚¿ÚÔ˘˜ Û˘Óԉ¢fiÌÂÓË ·fi ¤Ó· ÔÛÔÛÙfi ۈ̷ÙÈÎÔ‡ Ï›Ô˘˜ Û Ì›ˆÛË ·ÌÂÙ¿‚ÏËÙÔ
‰Â›¯ÓÂÈ ·‡ÍËÛË Ù˘ ÔχÙÈÌ˘ Ì˘˚΋˜ Ì¿˙·˜. ŸÙ·Ó ÙÔ ‚¿ÚÔ˜ Î·È ÙÔ ÛˆÌ·ÙÈÎfi Ï›Ô˜ ÂÏ·ÙÙÒÓÔÓÙ·È
Ù·˘Ùfi¯ÚÔÓ·, ·˘Ùfi ÛËÌ·›ÓÂÈ fiÙÈ Ë ‰›·ÈÙ· ·Ô‰›‰ÂÈ Î·È ¯¿ÓÂÙ·È fiÁÎÔ˜.
- ŸÙ·Ó ÙÔ ÔÛÔÛÙfi Ï›Ô˘˜ Â›Ó·È ˘„ËÏfi ‹ Ë Ì˘˚΋ Ì¿˙· ÌÂȈ̤ÓË Î·Ù·ÁÚ¿ÊÂÙ·È ¿ÓÙ· ¤Ó· Ôχ
¯·ÌËÏfi ÔÛÔÛÙfi ÓÂÚÔ‡ ÛÙÔ ÛÒÌ·.
¶ÚÔÛÔ¯‹!
ªÈ· ıÂÚ·›· ·‰˘Ó·Ù›ÛÌ·ÙÔ˜ Â›Ó·È ··Ú·›ÙËÙÔ Ó· ÛÙԯ‡ÂÈ Û ÌÈ· Ì›ˆÛË Ù˘ ÏÈÒ‰Ô˘˜ Ì¿˙·˜ ÎÈ
fi¯È ÛÙËÓ ·ÒÏÂÈ· Ì˘˚΋˜ Ì¿˙·˜.
µ·ÛÈÎfi˜ ÌÂÙ·‚ÔÏÈÛÌfi˜
‚·ÛÈÎfi˜ ÌÂÙ·‚ÔÏÈÛÌfi˜ (‹ BMR, ‚·ÛÈÎfi˜ ÌÂÙ·‚ÔÏÈÎfi˜ Ú˘ıÌfi˜) Â›Ó·È Ë ÂÏ¿¯ÈÛÙË ÔÛfiÙËÙ· ıÂÚÌ›‰ˆÓ Ô˘
Â›Ó·È ··Ú·›ÙËÙË ÛÙÔ ·ÓıÚÒÈÓÔ ÛÒÌ· ÁÈ· ÙËÓ ÂÈ‚›ˆÛË, Î·È Û˘ÓÂÒ˜ ÁÈ· ÙËÓ Ú·ÁÌ·ÙÔÔ›ËÛË ÙˆÓ ‚·ÛÈÎÒÓ
‰È·‰ÈηÛÈÒÓ fiˆ˜ Ë Î˘ÎÏÔÊÔÚ›· ÙÔ˘ ·›Ì·ÙÔ˜, Ë ·Ó·ÓÔ‹, Ë ¤„Ë, Ë ‰È·Ù‹ÚËÛË Ù˘ ıÂÚÌÔÎÚ·Û›·˜ ÙÔ˘
ÛÒÌ·ÙÔ˜. ‚·ÛÈÎfi˜ ÌÂÙ·‚ÔÏÈÛÌfi˜ ˘ÔÏÔÁ›˙ÂÙ·È Û ¿ÙÔÌÔ Ô˘ ‚Ú›ÛÎÂÙ·È Û „˘¯È΋ Î·È ÛˆÌ·ÙÈ΋ ËÚÂÌ›·
Û ‡ÙÈ· ı¤ÛË, Û ‰È¿ÛÙËÌ· 12 ˆÚÒÓ ·fi ÙËÓ ÙÂÏÂ˘Ù·›· Ï‹„Ë ÙÚÔÊ‹˜, ÌÂÙ¿ ·fi ÙÔ˘Ï¿¯ÈÛÙÔÓ 8 ÒÚ˜ ‡ÓÔ˘
Î·È Û ıÂÚÌÔÎÚ·Û›· ÂÚÈ‚¿ÏÏÔÓÙÔ˜ ÛÙ·ıÂÚ‹ Á‡Úˆ ÛÙÔ˘˜ 20ÆC. °È· ÙÔ˘˜ ÂÓ‹ÏÈΘ Ô ‚·ÛÈÎfi˜ ÌÂÙ·‚ÔÏÈÛÌfi˜
Î˘Ì·›ÓÂÙ·È ·Ó¿ÌÂÛ· ÛÙ· 1200 Î·È 1800 kcal.
√ BMR ÂËÚ¿˙ÂÙ·È ·fi ÔÏÏÔ‡˜ ·Ú¿ÁÔÓÙ˜:
• ËÏÈΛ·: Â›Ó·È ˘„ËÏfiÙÂÚÔ˜ ηٿ ÙË Ó·ÓÈ΋ ËÏÈΛ·, fiÛÔ ÚÔ¯ˆÚ¿ Ë ËÏÈΛ· Ë Ì˘˚΋ Ì¿˙· Û˘Ó¯Ҙ ÌÂÈÒÓÂÙ·È
Î·È Î·Ù¿ Û˘Ó¤ÂÈ· ÌÂÈÒÓÂÙ·È Î·È Ô BMR
• ʇÏÔ: Ô BMR Â›Ó·È ˘„ËÏfiÙÂÚÔ˜ ÛÙÔ˘˜ ¿ÓÙÚ˜ ÂÍ·ÈÙ›·˜ Ù˘ ÙÂÛÙÔÛÙÂÚfiÓ˘ Î·È Ù˘ ·˘ÍË̤Ó˘ Ì˘˚΋˜
Ì¿˙·˜.
• ‡„Ô˜: Ô BMR Â›Ó·È ˘„ËÏfiÙÂÚÔ˜ ÛÙ· „ËÏ¿ Î·È ÏÂÙ¿ ¿ÙÔÌ·
• ۈ̷ÙÈ΋ Û‡ÛÙ·ÛË: Ë ·‡ÍËÛË Ù˘ Ì˘˚΋˜ Ì¿˙·˜ Û˘ÓÂ¿ÁÂÙ·È ·‡ÍËÛË ÙÔ˘ BMR, Ë ·‡ÍËÛË Ù˘ ÏÈÒ‰Ô˘˜
Ì¿˙·˜ Û˘ÓÂ¿ÁÂÙ·È Ì›ˆÛË ÙÔ˘ BMR
• ˘ÚÂÙfi˜/ÛÙÚ˜: Ô BMR ·˘Í¿ÓÂÙ·È Û ÂÚ›ÙˆÛË ÛÙÚ˜ ‹ ˘ÚÂÙÔ‡
• ‰È·ÙÚÔÊÈ΋ ηٿÛÙ·ÛË: Ë ÓËÛÙ›·, Ë ¯·ÌËÏ‹ ‰È·ÙÚÔÊ‹ Ô ˘ÔÛÈÙÈÛÌfi˜ ÌÂÈÒÓÔ˘Ó ÙÔÓ BMR, ÔÈ ‰›·ÈÙ˜
˘„ËÏÔ‡ ÚˆÙÂ˚ÓÈÎÔ‡ ÂÚȯÔ̤ÓÔ˘, ·ÓÙ›ıÂÙ·, ·˘Í¿ÓÔ˘Ó ÙÔÓ BMR
• Îϛ̷: Û Ôχ ˘„ËϤ˜ ‹ Ôχ ¯·ÌËϤ˜ ıÂÚÌÔÎڷۛ˜ ÂÚÈ‚¿ÏÏÔÓÙÔ˜ Ô BMR ·˘Í¿ÓÂÙ·È
• ı˘ÚÔÍ›ÓË: Ë ı˘ÚÔÍ›ÓË Â›Ó·È ÌÈ· ÔÚÌfiÓË Ô˘ ·Ú¿ÁÂÙ·È ·fi ÙÔ ı˘ÚÂÔÂȉ‹, ·˘Ù‹ Ë ÔÚÌfiÓË, ÂÎÙfi˜ ·fi
ÙȘ ¿ÏϘ Ù˘ ÏÂÈÙÔ˘ÚÁ›Â˜, Ú˘ıÌ›˙ÂÈ Â›Û˘ ÙÔ ÌÂÙ·‚ÔÏÈÛÌfi. ŸÛÔ ÈÔ ÔÏÏ‹ ı˘ÚÔÍ›ÓË ·Ú¿ÁÂÙ·È ÙfiÛÔ
·˘Í¿ÓÂÙ·È Ô BMR.
Œ¯ÔÓÙ·˜ ˘fi„Ë ·˘Ù¤˜ ÙȘ ˘ԉ›ÍÂȘ, ÌÔÚԇ̠̠ÙÔ ‚·ÛÈÎfi ÌÂÙ·‚ÔÏÈÛÌfi Ó· ÂϤÁ¯Ô˘Ì ÙÔÓ ·ÚÈıÌfi
ÙˆÓ ıÂÚÌ›‰ˆÓ Ô˘ ··ÈÙ› ÙÔ ÛÒÌ· Ì ‚¿ÛË ÙË Ê˘ÛÈ΋ ηٿÛÙ·ÛË Î·È ÙÔÓ ÙÚfiÔ ˙ˆ‹˜.
ÌÂÁ·Ï‡ÙÂÚË Ì˘˚΋ Ì¿˙· Ë ÌÂÁ·Ï‡ÙÂÚË ÛˆÌ·ÙÈ΋ ¿ÛÎËÛË ··ÈÙÔ‡Ó ÂÚÈÛÛfiÙÂÚ˜ ıÂÚÌ›‰Â˜: ›ӷÈ
··Ú·›ÙËÙÔ Ó· ÁÓˆÚ›˙ÂÙ ·˘Ù¤˜ ÙȘ ˘ԉ›ÍÂȘ ÁÈ· Ó· ‚ÂÏÙÈÛÙÔÔÈ‹ÛÂÙ ÌÈ· ‰›·ÈÙ· ÌÈ· ۈ̷ÙÈ΋
‰Ú·ÛÙËÚÈfiÙËÙ·.
¶·Ú·‰Â›ÁÌ·Ù· ۈ̷ÙÈ΋˜ Û‡ÛÙ·Û˘
ÕÙÔÌÔ 1
∂ÈÛ·¯ı¤ÓÙ· ‰Â‰Ô̤ӷ: Á˘Ó·›Î·, ‡„Ô˜ 162 cm, ËÏÈΛ· 30 ÂÙÒÓ.
¢Â‰Ô̤ӷ Ô˘ ˘ÔÏfiÁÈÛÂ Ë ˙˘Á·ÚÈ¿: µ¿ÚÔ˜ 61.7 kg, ™ˆÌ·ÙÈÎfi Ï›Ô˜ 28,5%, ™ˆÌ·ÙÈÎfi ÓÂÚfi 52,1%, µ·ÛÈÎfi˜
ÌÂÙ·‚ÔÏÈÛÌfi˜ 1381 kcal.
∞Ó¿Ï˘ÛË Ù˘ ۈ̷ÙÈ΋˜ Û‡ÛÙ·Û˘: ™‡Ìʈӷ Ì ÙÔÓ ›Ó·Î· Ë ÛˆÌ·ÙÈ΋ Û‡ÛÙ·ÛË Â›Ó·È Ê˘ÛÈÔÏÔÁÈ΋.
∞˜ ‰Ô‡Ì ·Ú’ fiÏ· ·˘Ù¿ ÙËÓ ·Ó¿Ï˘ÛË Û ‚¿ıÔ˜. ∆Ô ÔÛÔÛÙfi Ù˘ ¿ÏÈ˘ Ì¿˙·˜ Â›Ó·È 71,5% (100% - 28,5%).
∆Ô ÔÛÔÛÙfi ÙÔ˘ ÓÂÚÔ‡ Â›Ó·È 52,2% (71,5% X 73%).
™˘ÓÂÒ˜, ÙÔ ÛˆÌ·ÙÈÎfi Ï›Ô˜ ·ÔÙÂÏÂ›Ù·È ·fi:
• ‚·ÛÈÎfi Ï›Ô˜ 61.7kg X 12% = 7.4 kg
• ·ÔıËÎÂ˘Ì¤ÓÔ Ï›Ô˜ 61.7 kg 15% = 9.3 kg
∆Ô Û‡ÓÔÏÔ ÙÔ˘ ۈ̷ÙÈÎÔ‡ Ï›Ô˘˜ (‚·ÛÈÎfi Ï›Ô˜ + ·ÔıËÎÂ˘Ì¤ÓÔ Ï›Ô˜) ‰›ÓÂÙ·È ·fi ÙÔ 7.4+9.3 kg = 16.7 kg Ô˘
Û ۯ¤ÛË Ì ÙÔ ÛˆÌ·ÙÈÎfi ‚¿ÚÔ˜ (61.7 kg) ÈÛÔ‡Ù·È Ì ÙÔ 27% (Ë È‰·ÓÈ΋ ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· Ù˘ ÏÈÒ‰Ô˘˜
Ì¿˙·˜ ÁÈ· ÙÔ ¿ÙÔÌÔ 1). ‰È·ÊÔÚ¿ ·Ó¿ÌÂÛ· ÛÙÔ 28.5 % Ú·ÁÌ·ÙÈ΋ ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· Ù˘ ÏÈÒ‰Ô˘˜
Ì¿˙·˜) Î·È ÙÔ 27% ȉ·ÓÈ΋ ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· Ù˘ ÏÈÒ‰Ô˘˜ Ì¿˙·˜) Â›Ó·È 1.5% Ô˘ ÂÊ·ÚÌÔ˙fiÌÂÓÔ
ÛÙÔ Û˘ÓÔÏÈÎfi ‚¿ÚÔ˜ ÈÛÔ‡Ù·È Ì 0.93 kg. ∆Ô 0.93 kg ·ÓÙÈÚÔÛˆ‡ÂÈ Ù· ÂÈϤÔÓ ÁÚ·ÌÌ¿ÚÈ· ÙÔ˘ ·ÙfiÌÔ˘ 1.
ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ ÓÂÚÔ‡, 52.1%, Â›Ó·È Î¿ˆ˜ ¯·ÌËÏ‹ Û ۯ¤ÛË Ì ÙË Ê˘ÛÈÔÏÔÁÈ΋ ·Ó·ÏÔÁ›· Ô˘
Ú¤ÂÈ Ó· ¤¯Ô˘Ó ÔÈ Á˘Ó·›Î˜, ·ÏÏ¿ ÔÊ›ÏÂÙ·È ÛÙÔ Î¿ˆ˜ ·Ó‚·Ṳ̂ÓÔ ÔÛÔÛÙfi Ù˘ ÏÈÒ‰Ô˘˜ Ì¿˙·˜ Î·È ÛÙËÓ
Û˘ÓÂ·ÎfiÏÔ˘ıË ÌÂȈ̤ÓË Ì˘˚΋ Ì¿˙·. √ ‚·ÛÈÎfi˜ ÌÂÙ·‚ÔÏÈÛÌfi˜ Â›Ó·È 1381 kcal Î·È ÂËÚ¿˙ÂÙ·È ·fi ÙÔ Ê‡ÏÔ,
ÙÔ ‚¿ÚÔ˜ Î·È ÙÔ ‡„Ô˜ (Á˘Ó·›Î· – ۈ̷ÙÈ΋ Û‡ÛÙ·ÛË Ê˘ÛÈÔÏÔÁÈ΋ Û˘ÓÂÒ˜ bmr ÂÚ›Ô˘ 1200 kcal).
™Àªµ√À§∂™ °π∞ ∆∏ Ã∏™∏
∆ÔÔıÂÙ‹ÛÙ ÙË ˙˘Á·ÚÈ¿ Û ÌÈ· Â›Â‰Ë Î·È ÛÎÏËÚ‹ ÂÈÊ¿ÓÂÈ·. ŒÓ· Ì·Ï·Îfi ÌË ÂÓÈ·›Ô ‰¿Â‰Ô (.¯. ¯·Ï›,
ÌÔΤٷ, ÏÈÓfiÏ·ÈÔ) ÌÔÚ› Ó· Ô‰ËÁ‹ÛÂÈ Û ÌË ·ÎÚÈ‚‹ ˘ÔÏÔÁÈÛÌfi ÙÔ˘ ‚¿ÚÔ˘˜.
√‰ËÁ›Â˜ Î·È ÂÁÁ‡ËÛË
25
∫·ÈÓÔ‡ÚÈ· ËÏÂÎÙÚÔÓÈ΋ ˙˘Á·ÚÈ¿ Ì¿ÓÈÔ˘ Ì ÙËÓ ÔÔ›· Â›Ó·È ‰˘Ó·ÙfiÓ Ó· ηıÔÚÈÛÙ› Â·ÎÚÈ‚Ò˜ Ô ‚·ÛÈÎfi˜
ÌÂÙ·‚ÔÏÈÛÌfi˜ Î·È Ë ÂηÙÔÛÙÈ·›· Û‡ÛÙ·ÛË ÙÔ˘ ÛÒÌ·ÙÔ˜ Û ϛÔ˜, ÓÂÚfi Î·È ÛÎÂÏÂÙÈÎfi Ì˘ ÛÂ Û˘Ó¿ÚÙËÛË ÌÂ
ÙÔ ‡„Ô˜, ÙËÓ ËÏÈΛ·, ÙÔ Ê‡ÏÔ. ·ÎÚÈ‚‹˜ ÁÓÒÛË Ù˘ ۈ̷ÙÈ΋˜ Û‡ÛÙ·Û˘ (˘ÔÏÔÁÈÛÌfi˜ Ù˘ Û˘ÓÔÏÈ΋˜ ¿ÏÈ˘
Ì¿˙·˜, ÏÈÒ‰Ô˘˜ Ì¿˙·˜ Î·È ÓÂÚÔ‡ ÙÔ˘ ÛÒÌ·ÙÔ˜) ηıÈÛÙ¿ ‰˘Ó·Ù‹ ÙË ÛˆÛÙ‹ ÂÎÙ›ÌËÛË ÙÔ˘ ÂÚÈÙÙÔ‡ Ï›Ô˘˜
Î·È Ù·˘Ùfi¯ÚÔÓ· ÂÈÙÚ¤ÂÈ Ó· ηıÔÚÈÛÙ› Ì ·ÎÚ›‚ÂÈ· ÙÔ ÂÈı˘ÌËÙfi ‚¿ÚÔ˜ ÛÂ Û˘Ó¿ÚÙËÛË Ì ÙË ‰È·ÙÚÔÊÈ΋
ηٿÛÙ·ÛË, Â›Ó·È Û˘ÓÂÒ˜ ‰˘Ó·Ùfi Ó· Û˘Ó‰˘·ÛÙÔ‡Ó Ë ÛˆÛÙ‹ ‰È·ÙÚÔÊ‹ Î·È Ë ÛˆÌ·ÙÈ΋ ‰Ú·ÛÙËÚÈfiÙËÙ· ˆ˜
‚·ÛÈΤ˜ Û˘Óı‹Î˜ ÁÈ· ÙË ‚ÂÏÙ›ˆÛË Ù˘ ÔÈfiÙËÙ·˜ Ù˘ ˙ˆ‹˜, ÙËÓ ÚÔ·ÁˆÁ‹ Ù˘ ˘Á›·˜ Î·È ÙËÓ ÚfiÏË„Ë ÙˆÓ
·ÛıÂÓÂÈÒÓ.
¢È·ı¤ÙÂÈ ÏÂÈÙÔ˘ÚÁ›· ÌÓ‹Ì˘ ÁÈ· ̤¯ÚÈ 4 ¿ÙÔÌ·.
¢˘Ó·ÙfiÙËÙ· ̤ÙÚËÛ˘ ¤ˆ˜ 150 kg ‰È·‚¿ıÌÈÛË ·Ó¿ 100 g.
Laica S.p.A. - Viale del Lavoro, 10 - Fraz. Ponte
36021 Barbarano Vicentino (VI) - ITALY
Made in China
¶ÚÔÛÔ¯‹!
• ∆Ô ÔÛÔÛÙfi ۈ̷ÙÈÎÔ‡ Ï›Ô˘˜ Î·È ÓÂÚÔ‡ Î·È Ë ÙÈÌ‹ ÙÔ˘ ‚·ÛÈÎÔ‡ ÌÂÙ·‚ÔÏÈÛÌÔ‡ Ú¤ÂÈ
Ó· ıˆÚÔ‡ÓÙ·È ÂÓ‰ÂÈÎÙÈο ÌfiÓÔ ÛÙÔȯ›·. °È· ÔÔÈ·‰‹ÔÙ ÂÚ·ÈÙ¤Úˆ ÏËÚÔÊÔÚ›·,
Û˘Ì‚Ô˘Ï¢Ù›Ù ¤Ó· ÁÈ·ÙÚfi ‹ ¤Ó· ‰È·ÈÙÔÏfiÁÔ.
• ·˘ÙÔ-̤ÙÚËÛË ÛËÌ·›ÓÂÈ ¤ÏÂÁ¯Ô˜, fi¯È ‰È¿ÁÓˆÛË ıÂÚ·¢ÙÈ΋ ·ÁˆÁ‹. √È ·Û˘Ó‹ıÈÛÙ˜ ÙÈ̤˜
Ú¤ÂÈ Ó· Û˘˙ËÙÔ‡ÓÙ·È ¿ÓÙ· Ì ÙÔÓ ÚÔÛˆÈÎfi ÁÈ·ÙÚfi. ™Â η̛· ÂÚ›ÙˆÛË ‰ÂÓ Ú¤ÂÈ
Ó· ÙÚÔÔÔÈÂ›Ù·È Ë ‰ÔÛÔÏÔÁ›· ÔÈÔ˘‰‹ÔÙ ʷÚÌ¿ÎÔ˘ Ô˘ ¤¯ÂÈ ÔÚÈÛÙ› ·fi ÙÔÓ ÚÔÛˆÈÎfi
ÁÈ·ÙÚfi.
¶ƒπ¡ ∞¶√ ∆∏ Ã∏™∏ ∂π¡∞π ™∏ª∞¡∆π∫√ ¡∞ ¢π∞µ∞™∂∆∂ ¶ƒ√™∂∫∆π∫∞ ∆π™ √¢∏°π∂™ ∫∞π ∆π™
™À™∆∞™∂π™ ¶√À ¶∂ƒπ∂Ã√¡∆∞π ™∆√ ¶∞ƒ√¡ ºÀ§§∞¢π√ ∫∞π ¡∞ ∆π™ ∆∏ƒ∏™∂∆∂ ª∂ ¶ƒ√™√Ã∏.
™øª∞∆π∫∏ ™À™∆∞™∏
∂›Ó·È ÛËÌ·ÓÙÈÎfi Ó· Â›Ó·È ÁÓˆÛÙ‹ Ë ÛˆÌ·ÙÈ΋ Û‡ÛÙ·ÛË ÂÓfi˜ ·ÙfiÌÔ˘ ÁÈ· Ó· ηٷÛÙ› ‰˘Ó·Ù‹ Ë ÂÎÙ›ÌËÛË
Ù˘ ηٿÛÙ·Û˘ Ù˘ ˘Á›·˜ ÙÔ˘. ª¿ÏÈÛÙ·, ‰ÂÓ ·ÚΛ Ó· Â›Ó·È ÁÓˆÛÙfi ÙÔ ‚¿ÚÔ˜ ·ÏÏ¿ Â›Ó·È ··Ú·›ÙËÙÔ Ó·
ηıÔÚÈÛÙ› Ë ÔÈfiÙËÙ· ÙÔ˘ ‚¿ÚÔ˘˜ ÙÔ˘, ‰ËÏ·‰‹ Ó· ‰È·¯ˆÚÈÛÙ› ÙÔ ·ÓıÚÒÈÓÔ ÛÒÌ· ÛÙȘ ‰˘Ô ÌÂÁ¿Ï˜ Ì¿˙˜
·fi ÙȘ Ôԛ˜ ·ÔÙÂÏ›ٷÈ:
• ¿ÏÈË Ì¿˙·: ÎfiηϷ, ̇˜, ÂÓÙfiÛıÈ·, ÓÂÚfi, fiÚÁ·Ó·, ·›Ì·
• ÏÈ҉˘ Ì¿˙·: ÏÈÒ‰Ë Î‡ÙÙ·Ú·.
ªÂ ›‰ÈÔ ‚¿ÚÔ˜, ·˘Ù¤˜ ÔÈ ‰˘Ô Ì¿˙˜ ηٷϷ̂¿ÓÔ˘Ó ‰È·ÊÔÚÂÙÈÎfi fiÁÎÔ. ª¤Ûˆ ÙˆÓ ËÏÂÎÙÚÔ‰›ˆÓ Ô˘ ‚Ú›ÛÎÔÓÙ·È
ÛÙËÓ ÂÈÊ¿ÓÂÈ¿ Ù˘, Ë ˙˘Á·ÚÈ¿ ‰ÈÔ¯ÂÙ‡ÂÈ ÌÈ· ·ÓÂ·›ÛıËÙË ÔÛfiÙËÙ· ËÏÂÎÙÚÈÎÔ‡ Ú‡̷ÙÔ˜ ¯·ÌËÏ‹˜ Ù¿Û˘
Ô˘ ‰È·ÂÚÓ¿ ÙË ÛˆÌ·ÙÈ΋ Ì¿˙·. ∆Ô ËÏÂÎÙÚÈÎfi Ú‡̷ ·ÓÙȉڿ Ì ‰È·ÊÔÚÂÙÈÎfi ÙÚfiÔ ·Ó¿ÏÔÁ· Ì ÙË Ì¿˙· Ô˘
Û˘Ó·ÓÙ¿: Ë ¿ÏÈË Ì¿˙· ‰ÂÓ ÚÔ‚¿ÏÏÂÈ ÌÂÁ¿ÏË ·ÓÙ›ÛÙ·ÛË, ÂÓÒ Ë ÏÈ҉˘ ÚÔ‚¿ÏÏÂÈ ÌÂÁ·Ï‡ÙÂÚË ·ÓÙ›ÛÙ·ÛË.
∞˘Ù‹ Ë ·ÓÙ›ÛÙ·ÛË ÙÔ˘ ÛÒÌ·ÙÔ˜, Ô˘ ÔÓÔÌ¿˙ÂÙ·È ‚ÈÔËÏÂÎÙÚÈ΋, ÔÈΛÏÂÈ Â›Û˘ ÛÂ Û˘Ó¿ÚÙËÛË Ì ÙÔ Ê‡ÏÔ,
ÙËÓ ËÏÈΛ· Î·È ÙÔ ‡„Ô˜ ÙÔ˘ ¯Ú‹ÛÙË. °È· ¤Ó· ÛˆÛÙfi ¤ÏÂÁ¯Ô ÙÔ˘ ȉ·ÓÈÎÔ‡ Û·˜ ‚¿ÚÔ˘˜, Â›Ó·È ÛËÌ·ÓÙÈÎfi, ÂÎÙfi˜
·fi ÙÔ ‚¿ÚÔ˜, Ó· Û˘ÁÎÚ›ÓÂÙ ÙÔ ÔÛÔÛÙfi % ÙÔ˘ Ï›Ô˘˜ Ô˘ ˘ÔÏfiÁÈÛÂ Ë ˙˘Á·ÚÈ¿ Ì ÙȘ ·Ú·Ì¤ÙÚÔ˘˜
Ô˘ ·Ó·Ê¤ÚÔÓÙ·È ÛÙÔÓ ›Ó·Î·, Ó· ÂÎÙÈÌ‹ÛÂÙ ÙÔ ÔÛÔÛÙfi % ÙÔ˘ ÓÂÚÔ‡ Î·È ÙÔ ‚·ÛÈÎfi ÌÂÙ·‚ÔÏÈÛÌfi Ì ÙȘ
ÏËÚÔÊÔڛ˜ Ô˘ ·Ó·Ê¤ÚÔÓÙ·È ·Ú·Î¿Ùˆ.
∞Ó Ù· ÔÛÔÛÙ¿ ·Ô‰Âȯı› fiÙÈ Â›Ó·È ¤Íˆ ·fi ÙȘ ηÓÔÓÈΤ˜ ÙÈ̤˜, Û˘Ó›ÛÙ·Ù·È Ó· Û˘Ì‚Ô˘Ï¢Ù›ÙÂ
ÙÔÓ ÚÔÛˆÈÎfi Û·˜ ÁÈ·ÙÚfi. ™·˜ Û˘Ì‚Ô˘Ï‡ԢÌ ӷ ÛËÌÂÈÒÓÂÙ ·˘Ù¤˜ ÙȘ ÙÈ̤˜ ÁÈ· ÔÚÈṲ̂ÓÔ ¯ÚÔÓÈÎfi
‰È¿ÛÙËÌ· ÁÈ· Ó· ÌÔÚ¤ÛÂÙ ӷ ÙȘ ηٷϿ‚ÂÙ ηχÙÂÚ·.
°È· Ó· Â›Ó·È ÈÔ ¤Á΢ÚË Ë Û‡ÁÎÚÈÛË ÙˆÓ ÙÈÌÒÓ, Ú¤ÂÈ Ó· ˙˘Á›˙ÂÛÙ ¿ÓÙ· ÙËÓ ›‰È· ÒÚ· Î·È Î¿Ùˆ ·fi ÙȘ ›‰È˜
Û˘Óı‹Î˜. ∏ ηχÙÂÚË ÛÙÈÁÌ‹ ÁÈ· Ó· ˙˘Á›˙ÂÛÙÂ Â›Ó·È ÙÔ Úˆ› ÚÈÓ Ê¿ÙÂ Î·È ¯ˆÚ›˜ ÚÔ‡¯·. ¶ÂÚÈ̤ÓÂÙ ÂÚ›Ô˘
15 ÏÂÙ¿ ·fi ÙfiÙ Ô˘ ı· ÛËΈı›ÙÂ, ¤ÙÛÈ ÒÛÙ ӷ ‰È·ÓÂÌËı› ÙÔ ÓÂÚfi ÛÙÔ ÛÒÌ·.
§È҉˘ Ì¿˙· Û ÔÛÔÛÙfi %
∏ ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ Ï›Ô˘˜ Ô˘ ·ÚÔ˘ÛÈ¿˙ÂÙ·È ÛÙÔÓ ·ÎfiÏÔ˘ıÔ ›Ó·Î· ·ÓÙÈÚÔÛˆ‡ÂÈ ÙÔ Û˘ÓÔÏÈÎfi
Ï›Ô˜ Ô˘ ‰›ÓÂÙ·È ·fi ÙÔ ÔÛfi ÙÔ˘ ‚·ÛÈÎÔ‡ Ï›Ô˘˜ Î·È ÙÔ˘ ·ÔıËÎÂ˘Ì¤ÓÔ˘ Ï›Ô˘˜. ∆Ô ‚·ÛÈÎfi Ï›Ô˜ ›ӷÈ
Ô˘ÛÈ҉˜ ÁÈ·Ù› Â›Ó·È ··Ú·›ÙËÙÔ ÁÈ· ÙÔ ÌÂÙ·‚ÔÏÈÛÌfi. ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ Ï›Ô˘˜ ·˘ÙÔ‡ ›ӷÈ
‰È·ÊÔÚÂÙÈ΋ ÁÈ· Ù· ‰˘Ô ʇϷ: 4% ÂÚ›Ô˘ ÁÈ· ÙÔ˘˜ ¿ÓÙÚ˜ Î·È 12% ÂÚ›Ô˘ ÁÈ· ÙȘ Á˘Ó·›Î˜ (ÙÔ % ¤¯ÂÈ
˘ÔÏÔÁÈÛÙ› Ì ‚¿ÛË ÙÔ Û˘ÓÔÏÈÎfi ۈ̷ÙÈÎfi ‚¿ÚÔ˜). ∆Ô ·ÔıËÎÂ˘Ì¤ÓÔ Ï›Ô˜, ıˆÚËÙÈο ÏÂÔÓ¿˙ÔÓ, ›ӷÈ
·ÓÙ›ıÂÙ· ··Ú·›ÙËÙÔ Û Ôχ ÌÈÎÚ‹ ÔÛfiÙËÙ· ÁÈ· ÙËÓ Î·Ï‹ ηٿÛÙ·ÛË Ù˘ ˘Á›·˜ ΢ڛˆ˜ ÁÈ· fiÛÔ˘˜ ·ıÏÔ‡ÓÙ·È.
∫·È Û’ ·˘Ù‹ ÙËÓ ÂÚ›ÙˆÛË Ë ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ Ï›Ô˘˜ Â›Ó·È ‰È·ÊÔÚÂÙÈ΋ ÁÈ· Ù· ‰˘Ô ʇϷ: 12% ÁÈ·
ÙÔ˘˜ ¿ÓÙÚ˜, 15% ÁÈ· ÙȘ Á˘Ó·›Î˜ (ÙÔ % ¤¯ÂÈ ˘ÔÏÔÁÈÛÙ› Ì ‚¿ÛË ÙÔ Û˘ÓÔÏÈÎfi ۈ̷ÙÈÎfi ‚¿ÚÔ˜). ™˘ÓÂÒ˜,
ηٿ ÚÔÛ¤ÁÁÈÛË Ë Î·ÓÔÓÈ΋ ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· Ù˘ ÏÈÒ‰Ô˘˜ Ì¿˙·˜ ÛÙÔ ÛˆÌ·ÙÈÎfi ‚¿ÚÔ˜ Â›Ó·È 16%
ÁÈ· ÙÔ˘˜ ¿ÓÙÚ˜ Î·È 27% ÁÈ· ÙȘ Á˘Ó·›Î˜. ∞˘Ù¿ Ù· ÔÛÔÛÙ¿ ÔÈΛÏÏÔ˘Ó ·Ó¿ÏÔÁ· Ì ÙËÓ ËÏÈΛ· ÙÔ˘ ·ÙfiÌÔ˘
Û‡Ìʈӷ Ì ÙÔÓ ·Ú·Î¿Ùˆ ›Ó·Î·.
¡ÂÚfi ÛÂ ÔÛÔÛÙfi %
∆Ô ÓÂÚfi Â›Ó·È ÙÔ Î‡ÚÈÔ Û˘ÛÙ·ÙÈÎfi Ù˘ ¿ÏÈ˘ Ì¿˙·˜, Ë ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ ÓÂÚÔ‡ ÛÙËÓ ¿ÏÈË Ì¿˙· ›ӷÈ
73%. ªÔÚԇ̠ӷ ‚Úԇ̠ÙËÓ ¿ÏÈË Ì¿˙· ÂÓfi˜ ·ÙfiÌÔ˘ ·Ó ·Ê·ÈÚ¤ÛÔ˘Ì ÙË ÏÈÒ‰Ë Ì¿˙· ·fi ÙÔ Û˘ÓÔÏÈÎfi ÙÔ˘
‚¿ÚÔ˜ (·Ú¿‰ÂÈÁÌ·: ¿ÓÙÚ·˜ 25 ÂÙÒÓ Ì ÏÈÒ‰Ë Ì¿˙· 17% = ¿ÏÈË Ì¿˙· 83%). ∆Ô 60% ÂÚ›Ô˘ ÙÔ˘ ۈ̷ÙÈÎÔ‡
‚¿ÚÔ˘˜ ·ÔÙÂÏÂ›Ù·È ·fi ÓÂÚfi: ·ÓÙÈÚÔÛˆ‡ÂÈ ÏÔÈfiÓ ÙÔ ‚·ÛÈÎfi Û˘ÛÙ·ÙÈÎfi fiÏˆÓ ÙˆÓ ˙ˆÓÙ·ÓÒÓ ÔÚÁ·ÓÈÛÌÒÓ
Î·È Â›Ó·È ‚·ÛÈÎfi ÁÈ· ÙË ‰È·Ù‹ÚËÛË Ù˘ ˙ˆ‹˜. ™ÙȘ Á˘Ó·›Î˜ (Ô˘ Ê˘ÛÈÔÏÔÁÈο ¤¯Ô˘Ó ÂÚÈÛÛfiÙÂÚÔ ÏÈÒ‰Ë ÈÛÙfi
Û ۯ¤ÛË Ì ÙÔ˘˜ ¿ÓÙÚ˜) Ë ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ ۈ̷ÙÈÎÔ‡ ÓÂÚÔ‡ Â›Ó·È Á‡Úˆ ÛÙÔ 55-58%, ÂÓÒ ÛÙÔ˘˜
¿ÓÙÚ˜ Á‡Úˆ ÛÙÔ 60-62%. ÂηÙÔÛÙÈ·›· ·Ó·ÏÔÁ›· ÙÔ˘ ÓÂÚÔ‡ Â›Ó·È ÌÂÁ·Ï‡ÙÂÚË Î·Ù¿ ÙËÓ ·È‰È΋ ËÏÈΛ· (ηٿ ÙË
Á¤ÓÓËÛË ÔÈΛÏÏÂÈ ·fi 70% ̤¯ÚÈ 77%), ÌÂÈÒÓÂÙ·È Ì ÙËÓ ËÏÈΛ· (ÛÙ· ËÏÈÎȈ̤ӷ ¿ÙÔÌ· ÙÔ ÔÛÔÛÙfi ÔÈΛÏÏÂÈ
·fi 45% ̤¯ÚÈ 55%) Î·È Ì ÙËÓ ·‡ÍËÛË ÙÔ˘ ·ÔıËÎÂ˘Ì¤ÓÔ˘ Ï›Ô˘˜. ™Ù· ·¯‡Û·Úη ¿ÙÔÌ· Ë ÂηÙÔÛÙÈ·›·
EL
EÏÏËÓÈο
EL
EÏÏËÓÈο
24
°˘Ó·›Î˜:
∏ÏÈΛ· §ÈÔ‚·Ú‹˜ ∫·ÓÔÓÈ΋ À€Ú‚·ÚË ¶·¯‡Û·ÚÎË
< 39 ∫¿Ùˆ ·fi 21% 21-33% 33-39% ¿Óˆ ·fi 39%
40-59 οو ·fi 23% 23-34% 34-40% ¿Óˆ ·fi 40%
> 60 οو ·fi 24% 24-36% 36-42% ¿Óˆ ·fi 42%
ÕÓÙÚ˜:
∏ÏÈΛ· §ÈÔ‚·Ú‹˜ ∫·ÓÔÓÈ΋ À€Ú‚·ÚË ¶·¯‡Û·ÚÎË
< 39 οو ·fi 8% 8-20% 20-25% ¿Óˆ ·fi 25%
40-59 οو ·fi 11% 11-22% 22-28% ¿Óˆ ·fi 28%
> 60 οو ·fi 13% 13-25% 25-30% ¿Óˆ ·fi 30%
∏§∂∫∆ƒ√¡π∫∏ ∑À°∞ƒπ∞ ª¶∞¡π√À ª∂ ª∂∆ƒ∏∆∏ §π¶√À™ ™∂
¶√™√™∆√ % ¡∂ƒ√ ™∂ ¶√™√™∆√ % ∫∞π µ∞™π∫√À ∂∆∞µ√§π™ª√À
12


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