{"id":7147,"date":"2024-06-29T11:33:54","date_gmt":"2024-06-29T08:33:54","guid":{"rendered":"https:\/\/suprastratum.com\/?p=7147"},"modified":"2024-09-06T13:11:32","modified_gmt":"2024-09-06T10:11:32","slug":"myoskeletal-health-and-nutrition-2","status":"publish","type":"post","link":"https:\/\/suprastratum.com\/en\/2024\/06\/29\/myoskeletal-health-and-nutrition-2\/","title":{"rendered":"MUSCULOSKELETAL HEALTH AND NUTRITION"},"content":{"rendered":"<p style=\"text-align: justify;\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03ad\u03c4\u03b1\u03bb\u03bb\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03bc\u03af\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1; \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1;<br \/>\n<!--more--><br \/>\n\u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b1\u03c0\u03bf\u03c3\u03ba\u03bf\u03c0\u03b5\u03af \u03c3\u03c4\u03b7\u03bd \u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03b9\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd 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justify;\">\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b8\u03b1 \u03b4\u03b9\u03b5\u03c1\u03b5\u03c5\u03bd\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03c1\u03cc\u03bb\u03bf \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ce\u03bd \u03c0\u03c1\u03bf\u03c4\u03cd\u03c0\u03c9\u03bd, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7193\" data-permalink=\"https:\/\/suprastratum.com\/en\/2024\/06\/29\/myoskeletal-health-and-nutrition-2\/pexels-dana-tentis-118658-1213710\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?fit=640%2C427&amp;ssl=1\" data-orig-size=\"640,427\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"pexels-dana-tentis-118658-1213710\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?fit=640%2C427&amp;ssl=1\" class=\"aligncenter size-full wp-image-7193\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?resize=320%2C214&#038;ssl=1\" alt=\"\u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u039c\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1, \u039c\u03c5\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1, \u03a3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1, \u039c\u03cd\u03b5\u03c2, \u039a\u03cc\u03ba\u03ba\u03b1\u03bb\u03b1, \u039a\u03cc\u03ba\u03b1\u03bb\u03b1, \u039f\u03c3\u03c4\u03ac, \u039f\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a, \u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf, \u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03af\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b7\" width=\"320\" height=\"214\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?w=640&amp;ssl=1 640w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?resize=18%2C12&amp;ssl=1 18w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-dana-tentis-118658-1213710.jpg?resize=525%2C350&amp;ssl=1 525w\" sizes=\"auto, (max-width: 320px) 85vw, 320px\" \/><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>\u0392\u0399\u03a4\u0391\u039c\u0399\u039d\u0397 D, \u0391\u03a3\u0392\u0395\u03a3\u03a4\u0399\u039f \u039a\u0391\u0399 \u0392\u0399\u03a4\u0391\u039c\u0399\u039d\u0397 \u039a<\/strong><\/span><\/h1>\n<p style=\"text-align: justify;\">\u0397 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.3109\/00365513.2012.681965\" target=\"_blank\" rel=\"noopener\">\u03c3\u03c5\u03bd\u03b5\u03c1\u03b3\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03b7\u03c2 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<\/a>. \u0397 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03b5\u03c1\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ad\u03bd\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03af\u03c4\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D (1,25-\u03b4\u03b9\u03c5\u03b4\u03c1\u03bf\u03be\u03c5\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D- 1,25[OH]2D) \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03b4\u03bf\u03c7\u03ad\u03b1 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D \u03c3\u03c4\u03bf \u03b5\u03bd\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03bf, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03bd\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03b7\u03bd \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u223c10-20 % \u03c4\u03b7\u03c2 25OHD, \u03c4\u03b7\u03c2 \u03ba\u03cd\u03c1\u03b9\u03b1\u03c2 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D, \u03b5\u03bd\u03ce <a href=\"https:\/\/doi.org\/10.1515\/cclm-2016-0264\" target=\"_blank\" rel=\"noopener\">\u03b7 \u03c0\u03bb\u03b5\u03b9\u03bf\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 (\u223c80-90 %) \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b5\u03bd\u03b4\u03bf\u03b3\u03b5\u03bd\u03bf\u03cd\u03c2 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03ad\u03c1\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bc\u03b5\u03c3\u03b7 \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ae\u03bb\u03b9\u03bf<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u039a\u03b1\u03c4\u03ac \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1, \u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7\u03bd \u03ad\u03ba\u03b8\u03b5\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ae\u03bb\u03b9\u03bf \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03b3\u03b5\u03c9\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03ae\u03c2 \u03b8\u03ad\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03b1\u03c3\u03c4\u03b5\u03af \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b5\u03c0\u03bf\u03c7\u03b9\u03b1\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 (\u03ba\u03b1\u03bb\u03bf\u03ba\u03b1\u03af\u03c1\u03b9 \u03ad\u03bd\u03b1\u03bd\u03c4\u03b9 \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1) \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b4\u03ad\u03c1\u03bc\u03b1\u03c4\u03bf\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03bc\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1 25OHD \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03ad\u03bc\u03bc\u03b5\u03c3\u03bf \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03c3\u03c4\u03b1 \u03bf\u03c3\u03c4\u03ac \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1, \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c4\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5. \u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2 \u03c0\u03b1\u03c1\u03b1\u03b8\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 (PTH), \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03bc\u03bf\u03b9\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03b1\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bf \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc\u03c2 \u03bf\u03c3\u03c4\u03bf\u03cd \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd\u03c2 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03b3\u03bc\u03ac\u03c4\u03c9\u03bd.<\/p>\n<p style=\"text-align: justify;\">\u03a4\u03b1 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 25OHD \u03ba\u03b1\u03b9 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd, <a href=\"https:\/\/doi.org\/10.1097\/bor.0000000000000584\" target=\"_blank\" rel=\"noopener\">\u03b1\u03bb\u03bb\u03ac \u03b4\u03b9\u03b1\u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c5\u03c1\u03bf\u03c8\u03c5\u03c7\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c0\u03c4\u03ce\u03c3\u03b5\u03c9\u03bd \u03c3\u03b5 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03c7\u03bf\u03c1\u03ae\u03b3\u03b7\u03c3\u03b7 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b7\u03c2 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 25OHD,<a href=\"https:\/\/doi.org\/10.1016\/j.jsbmb.2017.03.018\" target=\"_blank\" rel=\"noopener\"> \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 (25OHD &lt;40 nmol\/l), \u03bc\u03b5 \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03bf\u03c6\u03ad\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae 25OHD (\u226575 nmol\/l)<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u039c\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03cc\u03b3\u03b9\u03b1, \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 D \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03bf\u03cd\u03bd \u03bc\u03cc\u03bd\u03bf \u03cc\u03c4\u03b1\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1, \u03b5\u03bd\u03ce \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03af\u03b8\u03b1\u03bd\u03bf \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b1\u03b9\u03c4\u03ad\u03c1\u03c9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c6\u03bf\u03cd \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03b5\u03af \u03b7 \u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u0397\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 (\u03a3\u0397\u03a0) \u03c4\u03c9\u03bd 600\u2013800 IU (15\u201320 \u03bcg).<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7220\" data-permalink=\"https:\/\/suprastratum.com\/en\/2024\/06\/29\/myoskeletal-health-and-nutrition-2\/glass-1587258_640\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?fit=640%2C427&amp;ssl=1\" data-orig-size=\"640,427\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"glass-1587258_640\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?fit=640%2C427&amp;ssl=1\" class=\"aligncenter size-full wp-image-7220\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?resize=320%2C214&#038;ssl=1\" alt=\"\u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u039c\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1, \u039c\u03cd\u03b5\u03c2, \u039a\u03cc\u03ba\u03ba\u03b1\u03bb\u03b1, \u039a\u03cc\u03ba\u03b1\u03bb\u03b1, \u039f\u03c3\u03c4\u03ac, \u039f\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a, \u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf, \u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03af\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b7\" width=\"320\" height=\"214\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?w=640&amp;ssl=1 640w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?resize=18%2C12&amp;ssl=1 18w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/glass-1587258_640.jpg?resize=525%2C350&amp;ssl=1 525w\" sizes=\"auto, (max-width: 320px) 85vw, 320px\" \/><\/p>\n<p style=\"text-align: justify;\">\u03a4\u03bf \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03ba\u03cd\u03c1\u03b9\u03bf \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03bf\u03bd\u03c4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c9\u03c2 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b1\u03b3\u03b3\u03b5\u03bb\u03b9\u03bf\u03c6\u03cc\u03c1\u03bf\u03c2 \u03c3\u03b5 \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u038c\u03c0\u03c9\u03c2 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03b1\u03bc\u03b5 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2, \u03bf\u03b9 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b8\u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 (PTH) \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D \u03c3\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03bf\u03cd \u03cc\u03c4\u03b1\u03bd \u03b7 \u03b4\u03b9\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03b7 \u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u0397\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 (\u03a3\u0397\u03a0) \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf (1000\u20131200 mg), \u03b1\u03c5\u03c4\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03c6\u03bb\u03b9\u03c4\u03b6\u03b1\u03bd\u03b9\u03bf\u03cd \u03b3\u03ac\u03bb\u03b1 (\u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u223c276 mg), \u03b5\u03bd\u03cc\u03c2 \u03ba\u03c5\u03c0\u03ad\u03bb\u03bb\u03bf\u03c5 \u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9 (\u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u223c338 mg) \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03bc\u03b9\u03c3\u03cc \u03c6\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b9 (\u223c60\u03b3\u03c1) \u03c4\u03c5\u03c1\u03af (\u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u223c438 mg) \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2, \u03c4\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a1 (\u03c6\u03c5\u03bb\u03bb\u03bf\u03ba\u03b9\u03bd\u03cc\u03bd\u03b5\u03c2), \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac (\u03b9\u03b4\u03af\u03c9\u03c2 \u03c3\u03c4\u03b1 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03b1 \u03c6\u03c5\u03bb\u03bb\u03ce\u03b4\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03c5\u03c1\u03b1\u03bd\u03b8\u03ae, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c9\u03bd \u03b5\u03bb\u03b1\u03af\u03c9\u03bd \u03c4\u03bf\u03c5\u03c2), \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a2 (\u03bc\u03b5\u03bd\u03b1\u03ba\u03b9\u03bd\u03cc\u03bd\u03b5\u03c2 4-13), \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b1 \u03b6\u03c9\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 (\u03c0.\u03c7. \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac, \u03c4\u03c5\u03c1\u03af, \u03b1\u03c5\u03b3\u03ac \u03ba\u03b1\u03b9 \u03ba\u03c1\u03ad\u03b1\u03c2).<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03b2\u03b9\u03bf\u03b4\u03b9\u03b1\u03b8\u03b5\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a1 \u03b1\u03c0\u03cc \u03bc\u03b1\u03b3\u03b5\u03b9\u03c1\u03b5\u03bc\u03ad\u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae (\u03ad\u03c9\u03c2 10%), \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03af\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03b7 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a1 \u03b1\u03c0\u03cc \u03ad\u03bb\u03b1\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7, \u03b5\u03bd\u03ce \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a2 \u03bc\u03b1\u03ba\u03c1\u03ac\u03c2 \u03b1\u03bb\u03cd\u03c3\u03bf\u03c5 (\u03bc\u03b5\u03bd\u03b1\u03ba\u03b9\u03bd\u03cc\u03bd\u03b5\u03c2 7, 8 \u03ba\u03b1\u03b9 9) \u03ad\u03c7\u03bf\u03c5\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03ac \u03b2\u03b9\u03bf\u03c0\u03c1\u03bf\u03c3\u03b2\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2 (\u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf 100%) \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03bd\u03ac\u03c4\u03c4\u03bf, \u03c4\u03bf \u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03bf \u03ba\u03c1\u03cc\u03ba\u03bf\u03c2 \u03b1\u03c5\u03b3\u03bf\u03cd, \u03bc\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03b7\u03bc\u03b9\u03b6\u03c9\u03ae\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u039a1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03b5\u03bd\u03b1\u03ba\u03b9\u03bd\u03cc\u03bd\u03b7 4.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a \u03b4\u03b9\u03b1\u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7 \u03b3-\u03ba\u03b1\u03c1\u03b2\u03bf\u03be\u03c5\u03bb\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c4\u03b5\u03bf\u03ba\u03b1\u03bb\u03c3\u03af\u03bd\u03b7\u03c2 (OC), \u03bc\u03b9\u03b1\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 (VKDP) \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03ba\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c3\u03c4\u03b5\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u038c\u03bc\u03c9\u03c2, \u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03b1\u03c3\u03b1\u03c6\u03ae\u03c2, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c7\u03ce\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7\u03c2 \u039a \u03c3\u03c4\u03b1 90 \u03ba\u03b1\u03b9 120 \u03bcg\/\u03b7\u03bc\u03ad\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2, \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03bf\u03b9\u03c7\u03b1.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7222\" data-permalink=\"https:\/\/suprastratum.com\/en\/2024\/06\/29\/myoskeletal-health-and-nutrition-2\/loaf-2796393_640\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?fit=640%2C360&amp;ssl=1\" data-orig-size=\"640,360\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"loaf-2796393_640\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?fit=640%2C360&amp;ssl=1\" class=\"aligncenter size-full wp-image-7222\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?resize=320%2C180&#038;ssl=1\" alt=\"\u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u039c\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1, \u039c\u03cd\u03b5\u03c2, \u039a\u03cc\u03ba\u03ba\u03b1\u03bb\u03b1, \u039a\u03cc\u03ba\u03b1\u03bb\u03b1, \u039f\u03c3\u03c4\u03ac, \u039f\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a, \u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf, \u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03af\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b7\" width=\"320\" height=\"180\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?w=640&amp;ssl=1 640w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?resize=18%2C10&amp;ssl=1 18w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/loaf-2796393_640.jpg?resize=622%2C350&amp;ssl=1 622w\" sizes=\"auto, (max-width: 320px) 85vw, 320px\" \/><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>\u03a0\u03a1\u03a9\u03a4\u0395\u03aa\u039d\u0397<\/strong><\/span><\/h1>\n<p style=\"text-align: justify;\">\u0391\u03bd \u03ba\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b3\u03c1\u03ac\u03c8\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b5 <a href=\"https:\/\/suprastratum.com\/2020\/10\/16\/high-protein-diets\" target=\"_blank\" rel=\"noopener\">\u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b1 \u03ac\u03c1\u03b8\u03c1\u03b1<\/a>, \u03b5\u03b4\u03ce \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03b5\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9\u03bd\u03bf\u03cd\u03c1\u03b3\u03b9\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u0391\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b5\u03c2 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c3\u03ba\u03bf\u03c0\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1-\u03b1\u03bd\u03b1\u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af \u03c3\u03c4\u03b7 \u03c3\u03c5\u03c3\u03c7\u03ad\u03c4\u03b9\u03c3\u03b7 \u03ae \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03ba\u03b1\u03c4\u03ac\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u039f\u03b9 \u03bc\u03b5\u03c4\u03b1-\u03b1\u03bd\u03b1\u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 <a href=\"https:\/\/doi.org\/10.3945\/ajcn.2009.27799\" target=\"_blank\" rel=\"noopener\">\u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1<\/a> <a href=\"https:\/\/doi.org\/10.3945\/ajcn.116.145110\" target=\"_blank\" rel=\"noopener\">\u03b3\u03b9\u03b1 \u03cc\u03bb\u03b5\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03b9\u03c2 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2<\/a>, \u03b1\u03c0\u03cc <a href=\"https:\/\/doi.org\/10.1080\/07315724.2017.1322924\" target=\"_blank\" rel=\"noopener\">\u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf<\/a> <a href=\"https:\/\/doi.org\/10.1038\/srep09151\" target=\"_blank\" rel=\"noopener\">\u03ba\u03b1\u03c4\u03ac\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5<\/a>, \u03ae <a href=\"https:\/\/doi.org\/10.1007\/s00198-019-04933-8\" target=\"_blank\" rel=\"noopener\">\u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bf\u03c5\u03b4\u03ad\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03bf\u03af\u03c1\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2, \u03c4\u03bf\u03c5 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5 \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03bf\u03c1\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03c4\u03ac\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u0391\u03be\u03b9\u03bf\u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03c4\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03b1\u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03c4\u03b1-\u03b1\u03bd\u03b1\u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b5\u03bd \u03c5\u03c0\u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03b5\u03c0\u03b9\u03b2\u03bb\u03b1\u03b2\u03b5\u03af\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd, \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c3\u03c4\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c3\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ae\u03c6\u03b8\u03b7\u03ba\u03b1\u03bd.<\/p>\n<p style=\"text-align: justify;\">\u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b1 \u03bf\u03c3\u03c4\u03ac \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd <a href=\"https:\/\/doi.org\/10.1002\/jbmr.194\" target=\"_blank\" rel=\"noopener\">\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae<\/a> <a href=\"https:\/\/doi.org\/10.1359\/jbmr.080712\" target=\"_blank\" rel=\"noopener\">\u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7<\/a> <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/75.4.773\" target=\"_blank\" rel=\"noopener\">\u03b1\u03c3\u03b2\u03b5\u03c3\u03c4\u03af\u03bf\u03c5<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u0388\u03c7\u03b5\u03b9 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03b7 <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/87.1.150\" target=\"_blank\" rel=\"noopener\">\u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a> \u03ba\u03b1\u03b9 \u03b7 <a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuaa011\" target=\"_blank\" rel=\"noopener\">\u03c7\u03bf\u03c1\u03ae\u03b3\u03b7\u03c3\u03b7 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd<\/a> <a href=\"https:\/\/doi.org\/10.1093\/jn\/nxaa049\" target=\"_blank\" rel=\"noopener\">\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a> \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03b9\u03ac\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c3\u03c7\u03b5\u03c4\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03bb\u03b9\u03c0\u03b7\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b5\u03c3\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7, \u03c4\u03bf \u03ba\u03b1\u03c4\u03ac \u03c0\u03cc\u03c3\u03bf\u03bd \u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b1\u03c6\u03ad\u03c2, \u03bc\u03b5 \u03c4\u03b1 <a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuaa011\" target=\"_blank\" rel=\"noopener\">\u03bc\u03ad\u03c7\u03c1\u03b9 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03b4\u03b7\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03bf\u03c6\u03ad\u03bb\u03b7<\/a> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03bf\u03cd\u03bd <a href=\"https:\/\/doi.org\/10.1002\/jcsm.12922\" target=\"_blank\" rel=\"noopener\">\u03bc\u03cc\u03bd\u03bf \u03cc\u03c4\u03b1\u03bd \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03af\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7, \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bf\u03c3\u03c4\u03ce\u03bd.<\/p>\n<p style=\"text-align: justify;\">\u038c\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c3\u03c4\u03b7 \u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u0397\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 (\u03a3\u0397\u03a0) \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 <a href=\"https:\/\/suprastratum.com\/2023\/04\/09\/protein-is-the-rda-enough\/\" target=\"_blank\" rel=\"noopener\">\u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2<\/a>\u00a0\u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7221\" data-permalink=\"https:\/\/suprastratum.com\/en\/2024\/06\/29\/myoskeletal-health-and-nutrition-2\/pexels-janetrangdoan-793759\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?fit=640%2C427&amp;ssl=1\" data-orig-size=\"640,427\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"pexels-janetrangdoan-793759\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?fit=640%2C427&amp;ssl=1\" class=\"aligncenter size-full wp-image-7221\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?resize=320%2C214&#038;ssl=1\" alt=\"\u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u039c\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03a5\u03b3\u03b5\u03af\u03b1, \u039c\u03cd\u03b5\u03c2, \u039a\u03cc\u03ba\u03ba\u03b1\u03bb\u03b1, \u039a\u03cc\u03ba\u03b1\u03bb\u03b1, \u039f\u03c3\u03c4\u03ac, \u039f\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D, \u0392\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 \u039a, \u0391\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf, \u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03af\u03bd\u03b7, \u03a0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b7\" width=\"320\" height=\"214\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?w=640&amp;ssl=1 640w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?resize=18%2C12&amp;ssl=1 18w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2024\/06\/pexels-janetrangdoan-793759.jpg?resize=525%2C350&amp;ssl=1 525w\" sizes=\"auto, (max-width: 320px) 85vw, 320px\" \/><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>\u039c\u0395\u03a3\u039f\u0393\u0395\u0399\u0391\u039a\u0397 \u0394\u0399\u0391\u03a4\u03a1\u039f\u03a6\u0397<\/strong><\/span><\/h1>\n<p style=\"text-align: justify;\">\u039c\u03ad\u03c7\u03c1\u03b9 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1, \u03b7 \u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 <a href=\"https:\/\/doi.org\/10.1007\/s00394-017-1490-3\" target=\"_blank\" rel=\"noopener\">\u03c3\u03c4\u03b7 \u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 <a href=\"https:\/\/doi.org\/10.1007\/s00198-018-4517-6\" target=\"_blank\" rel=\"noopener\">\u03c4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03bf<\/a> <a href=\"https:\/\/doi.org\/10.3390\/nu12041154\" target=\"_blank\" rel=\"noopener\">\u03c0\u03bf\u03c5\u00a0\u03ad\u03c7\u03b5\u03b9<\/a> <a href=\"https:\/\/doi.org\/10.1002\/jbmr.2896\" target=\"_blank\" rel=\"noopener\">\u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b5\u03c0\u03b5\u03af\u03c2 \u03c3\u03c5\u03c3\u03c7\u03b5\u03c4\u03af\u03c3\u03b5\u03b9\u03c2<\/a> \u03bc\u03b5 <a href=\"https:\/\/doi.org\/10.1007\/s00198-012-2187-3\" target=\"_blank\" rel=\"noopener\">\u03c4\u03bf\u03bd \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf<\/a> <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2016.0482\" target=\"_blank\" rel=\"noopener\">\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03ba\u03b1\u03c4\u03ac\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2<\/a>.<\/p>\n<p style=\"text-align: justify;\">\u039c\u03ac\u03bb\u03b9\u03c3\u03c4\u03b1, \u03bc\u03b5\u03c4\u03b1-\u03b1\u03bd\u03b1\u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c5\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 <a href=\"https:\/\/doi.org\/10.1038\/s41430-022-01093-7\" target=\"_blank\" rel=\"noopener\">\u03b7 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc <a href=\"https:\/\/doi.org\/10.1016\/j.arr.2021.101395\" target=\"_blank\" rel=\"noopener\">\u03bd\u03b1 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1<\/a> \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03b1, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5, \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03bf\u03af\u03c1\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2, \u03c4\u03bf\u03c5 \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5 \u03bf\u03c3\u03c4\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 \u03b2\u03ac\u03b4\u03b9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03c3\u03b5 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b5\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u0397 \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c0\u03ae\u03c1\u03b5 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac \u03c4\u03bf \u03cc\u03bd\u03bf\u03bc\u03ac \u03c4\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03b9\u03b2\u03bb\u03af\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03b3\u03c1\u03b1\u03c6\u03b1\u03bd \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03c9\u03bd \u03ba\u03b1\u03c4\u03bf\u03af\u03ba\u03c9\u03bd \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ce\u03bd \u03c4\u03b7\u03c2 \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03af\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03b5\u03af\u03c7\u03b1\u03bd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03c1\u03bf\u03c3\u03b4\u03cc\u03ba\u03b9\u03bc\u03bf \u03b6\u03c9\u03ae\u03c2.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/suprastratum.com\/2022\/12\/15\/mediterranean-diet-unlocking-the-secrets\/\" target=\"_blank\" rel=\"noopener\">\u0397 \u039c\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc<\/a> \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ce\u03bd \u03c4\u03c1\u03bf\u03c6\u03ce\u03bd \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03c9\u03bd \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1, \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03cc\u03c3\u03c0\u03c1\u03b9\u03b1, \u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac \u03ba\u03b1\u03b9 \u03be\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b8\u03b1\u03bb\u03b1\u03c3\u03c3\u03b9\u03bd\u03ce\u03bd. \u03a0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd, \u03c8\u03b1\u03c1\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03c5\u03bb\u03b5\u03c1\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf\u03c5 \u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2, \u03b6\u03b1\u03c7\u03b1\u03c1\u03bf\u03c0\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd.<\/p>\n<p style=\"text-align: justify;\">\u0388\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af \u03bf\u03c6\u03ad\u03bb\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ac\u03bb\u03bb\u03c9\u03bd \u03b4\u03b5\u03b9\u03ba\u03c4\u03ce\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b7\u03c2 <a href=\"https:\/\/doi.org\/10.3945\/jn.111.157222\" target=\"_blank\" rel=\"noopener\">AHEI<\/a> \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 <a href=\"https:\/\/doi.org\/10.1056\/nejm199704173361601\" target=\"_blank\" rel=\"noopener\">DASH<\/a> \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03b3\u03bc\u03ac\u03c4\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae.<\/p>\n<p style=\"text-align: justify;\">\u0391\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c6\u03b1\u03bd\u03ad\u03c2 \u03cc\u03c4\u03b9 \u03bc\u03b9\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 \u03c6\u03c1\u03bf\u03cd\u03c4\u03b1, \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03bc\u03b7 \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf \u03ba\u03c1\u03ad\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03c8\u03ac\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03ca\u03cc\u03bd\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2.<\/p>\n<p style=\"text-align: justify;\">\u0392\u03ad\u03b2\u03b1\u03b9\u03b1, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c9\u03c2 \u03ac\u03bb\u03bb\u03c9\u03bd \u03b5\u03b9\u03b4\u03ce\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03af\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03b5\u03af\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b1\u03bc\u03b5, \u03ae \u03c0\u03c9\u03c2 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b5\u03c6\u03cc\u03c3\u03bf\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03bc\u03af\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf \u03c0\u03c9\u03c2 \u03b8\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac.<\/p>\n<p style=\"text-align: justify;\">\u039c\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03cc\u03b3\u03b9\u03b1 \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03bc\u03c6\u03b9\u03b2\u03bf\u03bb\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b1\u03bd \u03c0\u03b1\u03af\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 D, K, \u03c4\u03bf \u03b1\u03c3\u03b2\u03ad\u03c3\u03c4\u03b9\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c3\u03b5 \u03b5\u03c0\u03b1\u03c1\u03ba\u03b5\u03af\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1, \u03ae \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf \u03cc\u03c4\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2, \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bc\u03af\u03b1 \u03bb\u03cd\u03c3\u03b7.<\/p>\n<p style=\"text-align: justify;\">\u2013Suprastratum: The authority on health, fitness and nutrition<\/p>\n<p>\u03a0\u03b7\u03b3\u03ad\u03c2\/\u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1\/\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b4\u03b9\u03ac\u03b2\u03b1\u03c3\u03bc\u03b1:<\/p>\n<ul>\n<li><em><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.3109\/00365513.2012.681965\" target=\"_blank\" rel=\"noopener noreferrer\">Ringe JD. The effect of Vitamin D on falls and fractures. Scand J Clin Lab Invest Suppl. 2012;243:73-8. doi: 10.3109\/00365513.2012.681965. PMID: 22536766.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.3109\/00365513.2012.681960\" target=\"_blank\" rel=\"noopener noreferrer\">Lips P. Interaction between vitamin D and calcium. Scand J Clin Lab Invest Suppl. 2012;243:60-4. doi: 10.3109\/00365513.2012.681960. PMID: 22536764.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s00223-012-9645-y\" target=\"_blank\" rel=\"noopener noreferrer\">Ceglia L, Harris SS. Vitamin D and its role in skeletal muscle. Calcif Tissue Int. 2013 Feb;92(2):151-62. doi: 10.1007\/s00223-012-9645-y. Epub 2012 Sep 12. PMID: 22968766.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1016\/j.berh.2009.09.005\" target=\"_blank\" rel=\"noopener noreferrer\">Bischoff-Ferrari H. Vitamin D: what is an adequate vitamin D level and how much supplementation is necessary? Best Pract Res Clin Rheumatol. 2009 Dec;23(6):789-95. doi: 10.1016\/j.berh.2009.09.005. PMID: 19945690.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s11154-011-9200-6\" target=\"_blank\" rel=\"noopener noreferrer\">Bischoff-Ferrari HA. Relevance of vitamin D in muscle health. Rev Endocr Metab Disord. 2012 Mar;13(1):71-7. doi: 10.1007\/s11154-011-9200-6. PMID: 22020957.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s001980200012\" target=\"_blank\" rel=\"noopener noreferrer\">Pfeifer M, Begerow B, Minne HW. Vitamin D and muscle function. Osteoporos Int. 2002 Mar;13(3):187-94. doi: 10.1007\/s001980200012. PMID: 11991436.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.3390\/nu11122861\" target=\"_blank\" rel=\"noopener noreferrer\">Remelli F, Vitali A, Zurlo A, Volpato S. Vitamin D Deficiency and Sarcopenia in Older Persons. Nutrients. 2019 Nov 21;11(12):2861. doi: 10.3390\/nu11122861. PMID: 31766576; PMCID: PMC6950416.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1016\/j.jsbmb.2017.03.018\" target=\"_blank\" rel=\"noopener noreferrer\">Dawson-Hughes B. Vitamin D and muscle function. J Steroid Biochem Mol Biol. 2017 Oct;173:313-316. doi: 10.1016\/j.jsbmb.2017.03.018. Epub 2017 Mar 22. PMID: 28341251.&lt;\/https:\/\/suprastratum.com\/wp-admin\/plugins.phpa&gt;<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s00198-019-04933-8\" target=\"_blank\" rel=\"noopener noreferrer\">Darling AL, Manders RJF, Sahni S, Zhu K, Hewitt CE, Prince RL, Millward DJ, Lanham-New SA. Dietary protein and bone health across the life-course: an updated systematic review and meta-analysis over 40 years. Osteoporos Int. 2019 Apr;30(4):741-761. doi: 10.1007\/s00198-019-04933-8. Epub 2019 Mar 21. PMID: 30903209.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.3945\/ajcn.2009.27799\" target=\"_blank\" rel=\"noopener noreferrer\">Darling AL, Millward DJ, Torgerson DJ, Hewitt CE, Lanham-New SA. Dietary protein and bone health: a systematic review and meta-analysis. Am J Clin Nutr. 2009 Dec;90(6):1674-92. doi: 10.3945\/ajcn.2009.27799. Epub 2009 Nov 4. PMID: 19889822.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.3945\/ajcn.116.145110\" target=\"_blank\" rel=\"noopener noreferrer\">Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. 2017 Jun;105(6):1528-1543. doi: 10.3945\/ajcn.116.145110. Epub 2017 Apr 12. PMID: 28404575.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1080\/07315724.2017.1322924\" target=\"_blank\" rel=\"noopener noreferrer\">Wallace TC, Frankenfeld CL. Dietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-Analysis. J Am Coll Nutr. 2017 Aug;36(6):481-496. doi: 10.1080\/07315724.2017.1322924. Epub 2017 Jul 7. PMID: 28686536.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1038\/srep09151\" target=\"_blank\" rel=\"noopener noreferrer\">Wu AM, Sun XL, Lv QB, Zhou Y, Xia DD, Xu HZ, Huang QS, Chi YL. The relationship between dietary protein consumption and risk of fracture: a subgroup and dose-response meta-analysis of prospective cohort studies. Sci Rep. 2015 Mar 16;5:9151. doi: 10.1038\/srep09151. 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PMID: 18665794; PMCID: PMC2929535.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1093\/ajcn\/75.4.773\" target=\"_blank\" rel=\"noopener noreferrer\">Dawson-Hughes B, Harris SS. Calcium intake influences the association of protein intake with rates of bone loss in elderly men and women. Am J Clin Nutr. 2002 Apr;75(4):773-9. doi: 10.1093\/ajcn\/75.4.773. PMID: 11916767.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1093\/ajcn\/87.1.150\" target=\"_blank\" rel=\"noopener noreferrer\">Houston DK, Nicklas BJ, Ding J, Harris TB, Tylavsky FA, Newman AB, Lee JS, Sahyoun NR, Visser M, Kritchevsky SB; Health ABC Study. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. Am J Clin Nutr. 2008 Jan;87(1):150-5. doi: 10.1093\/ajcn\/87.1.150. PMID: 18175749.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1093\/ajcn\/87.1.150\" target=\"_blank\" rel=\"noopener noreferrer\">Houston DK, Nicklas BJ, Ding J, Harris TB, Tylavsky FA, Newman AB, Lee JS, Sahyoun NR, Visser M, Kritchevsky SB; Health ABC Study. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. Am J Clin Nutr. 2008 Jan;87(1):150-5. doi: 10.1093\/ajcn\/87.1.150. PMID: 18175749.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuaa011\" target=\"_blank\" rel=\"noopener noreferrer\">Gielen E, Beckw\u00e9e D, Delaere A, De Breucker S, Vandewoude M, Bautmans I; Sarcopenia Guidelines Development Group of the Belgian Society of Gerontology and Geriatrics (BSGG). Nutritional interventions to improve muscle mass, muscle strength, and physical performance in older people: an umbrella review of systematic reviews and meta-analyses. 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Epub 2022 Feb 20. PMID: 35187864; PMCID: PMC8978023.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s40279-022-01675-2\" target=\"_blank\" rel=\"noopener noreferrer\">O&#8217;Bryan SJ, Giuliano C, Woessner MN, Vogrin S, Smith C, Duque G, Levinger I. Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Sports Med. 2022 Aug;52(8):1939-1960. doi: 10.1007\/s40279-022-01675-2. Epub 2022 May 24. PMID: 35608815; PMCID: PMC9325860.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1039\/c9fo02321f\" target=\"_blank\" rel=\"noopener noreferrer\">Palmer CR, Blekkenhorst LC, Lewis JR, Ward NC, Schultz CJ, Hodgson JM, Croft KD, Sim M. Quantifying dietary vitamin K and its link to cardiovascular health: a narrative review. Food Funct. 2020 Apr 30;11(4):2826-2837. doi: 10.1039\/c9fo02321f. PMID: 32211680.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.3389\/fnut.2021.753059\" target=\"_blank\" rel=\"noopener noreferrer\">Palmer CR, Koch H, Shinde S, Blekkenhorst LC, Lewis JR, Croft KD, Hodgson JM, Sim M. Development of a Vitamin K Database for Commercially Available Food in Australia. Front Nutr. 2021 Dec 9;8:753059. doi: 10.3389\/fnut.2021.753059. PMID: 34957176; PMCID: PMC8698136.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1155\/2018\/4629383\" target=\"_blank\" rel=\"noopener noreferrer\">Akbari S, Rasouli-Ghahroudi AA. Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies. Biomed Res Int. 2018 Jun 27;2018:4629383. doi: 10.1155\/2018\/4629383. PMID: 30050932; PMCID: PMC6040265.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s00394-017-1490-3\" target=\"_blank\" rel=\"noopener noreferrer\">Malmir H, Saneei P, Larijani B, Esmaillzadeh A. Adherence to Mediterranean diet in relation to bone mineral density and risk of fracture: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2018 Sep;57(6):2147-2160. doi: 10.1007\/s00394-017-1490-3. Epub 2017 Jun 21. PMID: 28638994.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s00198-018-4517-6\" target=\"_blank\" rel=\"noopener noreferrer\">Benetou V, Orfanos P, Feskanich D, Micha\u00eblsson K, Pettersson-Kymmer U, Byberg L, Eriksson S, Grodstein F, Wolk A, Jankovic N, de Groot LCPGM, Boffetta P, Trichopoulou A. Mediterranean diet and hip fracture incidence among older adults: the CHANCES project. Osteoporos Int. 2018 Jul;29(7):1591-1599. doi: 10.1007\/s00198-018-4517-6. Epub 2018 Apr 14. PMID: 29656347.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.3390\/nu12041154\" target=\"_blank\" rel=\"noopener noreferrer\">Jennings A, Mulligan AA, Khaw KT, Luben RN, Welch AA. A Mediterranean Diet Is Positively Associated with Bone and Muscle Health in a Non-Mediterranean Region in 25,450 Men and Women from EPIC-Norfolk. Nutrients. 2020 Apr 21;12(4):1154. doi: 10.3390\/nu12041154. PMID: 32326165; PMCID: PMC7231007.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1002\/jbmr.2896\" target=\"_blank\" rel=\"noopener noreferrer\">Byberg L, Bellavia A, Larsson SC, Orsini N, Wolk A, Micha\u00eblsson K. Mediterranean Diet and Hip Fracture in Swedish Men and Women. J Bone Miner Res. 2016 Dec;31(12):2098-2105. doi: 10.1002\/jbmr.2896. Epub 2016 Sep 8. PMID: 27345330.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1007\/s00198-012-2187-3\" target=\"_blank\" rel=\"noopener noreferrer\">Benetou V, Orfanos P, Pettersson-Kymmer U, Bergstr\u00f6m U, Svensson O, Johansson I, Berrino F, Tumino R, Borch KB, Lund E, Peeters PH, Grote V, Li K, Altzibar JM, Key T, Boeing H, von Ruesten A, Norat T, Wark PA, Riboli E, Trichopoulou A. Mediterranean diet and incidence of hip fractures in a European cohort. Osteoporos Int. 2013 May;24(5):1587-98. doi: 10.1007\/s00198-012-2187-3. Epub 2012 Oct 20. PMID: 23085859.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2016.0482\" target=\"_blank\" rel=\"noopener noreferrer\">Haring B, Crandall CJ, Wu C, LeBlanc ES, Shikany JM, Carbone L, Orchard T, Thomas F, Wactawaski-Wende J, Li W, Cauley JA, Wassertheil-Smoller S. Dietary Patterns and Fractures in Postmenopausal Women: Results From the Women&#8217;s Health Initiative. JAMA Intern Med. 2016 May 1;176(5):645-52. doi: 10.1001\/jamainternmed.2016.0482. PMID: 27019044; PMCID: PMC7057761.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1038\/s41430-022-01093-7\" target=\"_blank\" rel=\"noopener noreferrer\">Noori M, Jayedi A, Khan TA, Moradi S, Shab-Bidar S. Mediterranean dietary pattern and bone mineral density: a systematic review and dose-response meta-analysis of observational studies. Eur J Clin Nutr. 2022 Dec;76(12):1657-1664. doi: 10.1038\/s41430-022-01093-7. Epub 2022 Feb 16. PMID: 35173291.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1016\/j.arr.2021.101395\" target=\"_blank\" rel=\"noopener noreferrer\">Coelho-J\u00fanior HJ, Trichopoulou A, Panza F. Cross-sectional and longitudinal associations between adherence to Mediterranean diet with physical performance and cognitive function in older adults: A systematic review and meta-analysis. Ageing Res Rev. 2021 Sep;70:101395. doi: 10.1016\/j.arr.2021.101395. Epub 2021 Jun 19. PMID: 34153553.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1016\/j.bonr.2023.101684\" target=\"_blank\" rel=\"noopener noreferrer\">Webster J, Dalla Via J, Langley C, Smith C, Sale C, Sim M. Nutritional strategies to optimise musculoskeletal health for fall and fracture prevention: Looking beyond calcium, vitamin D and protein. Bone Rep. 2023 May 5;19:101684. doi: 10.1016\/j.bonr.2023.101684. PMID: 38163013; PMCID: PMC10757289.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.3945\/jn.111.157222\" target=\"_blank\" rel=\"noopener noreferrer\">Chiuve SE, Fung TT, Rimm EB, Hu FB, McCullough ML, Wang M, Stampfer MJ, Willett WC. Alternative dietary indices both strongly predict risk of chronic disease. J Nutr. 2012 Jun;142(6):1009-18. doi: 10.3945\/jn.111.157222. Epub 2012 Apr 18. PMID: 22513989; PMCID: PMC3738221.<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/doi.org\/10.1056\/nejm199704173361601\" target=\"_blank\" rel=\"noopener noreferrer\">Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997 Apr 17;336(16):1117-24. doi: 10.1056\/NEJM199704173361601. PMID: 9099655.<\/a><\/em><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What are the vitamins and minerals that can help with better musculoskeletal health? What is the current evidence on dietary habits and their impact on musculoskeletal health?<\/p>","protected":false},"author":1,"featured_media":7193,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[602092477,1746518,602092478],"tags":[602094314,602094313,602094309,602094308,602094310,334912238,602094168,602094214,602094211,602091786,602094315,602094156,22144081,16361436,602094289,602094311,602094218,602094219,602094316,602094312,602094317],"class_list":["post-7147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-602092477","category-1746518","category-602092478","tag-ahei","tag-dash","tag-602094309","tag--d","tag-602094310","tag-334912238","tag-602094168","tag-602094214","tag-602094211","tag-602091786","tag-602094315","tag-602094156","tag-22144081","tag-16361436","tag-602094289","tag-602094311","tag-602094218","tag-602094219","tag-oc","tag-pth","tag-vkdps"],"yoast_head":"<!-- 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