{"id":427,"date":"2025-03-26T06:29:26","date_gmt":"2025-03-26T06:29:26","guid":{"rendered":"https:\/\/neshio.com\/?p=427"},"modified":"2025-07-30T09:33:22","modified_gmt":"2025-07-30T09:33:22","slug":"%ce%b1%ce%bd%ce%b1%ce%b3%ce%ad%ce%bd%ce%bd%ce%b7%cf%83%ce%b7-%ce%bc%ce%b5%cf%84%ce%ac-%cf%84%ce%bf%ce%bd-%ce%b1%ce%b8%ce%bb%ce%b7%cf%84%ce%b9%cf%83%ce%bc%cf%8c-%cf%83%cf%85%ce%bc%ce%b2%ce%bf%cf%85","status":"publish","type":"post","link":"https:\/\/neshio.com\/el\/%ce%b1%ce%bd%ce%b1%ce%b3%ce%ad%ce%bd%ce%bd%ce%b7%cf%83%ce%b7-%ce%bc%ce%b5%cf%84%ce%ac-%cf%84%ce%bf%ce%bd-%ce%b1%ce%b8%ce%bb%ce%b7%cf%84%ce%b9%cf%83%ce%bc%cf%8c-%cf%83%cf%85%ce%bc%ce%b2%ce%bf%cf%85\/","title":{"rendered":"\u0391\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc: \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ce\u03bd"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0393\u03b9\u03b1\u03c4\u03af \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03b5\u03bd\u03ce \u03ba\u03bf\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 - \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc<\/h2>\n\n\n\n<p>\u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac, \u03c4\u03c1\u03ce\u03bd\u03b5 \u03c0\u03b5\u03b9\u03b8\u03b1\u03c1\u03c7\u03b7\u03bc\u03ad\u03bd\u03b1 - \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bd \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf. \u039f \u03bb\u03cc\u03b3\u03bf\u03c2; <strong>\u0391\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7<\/strong> \u03c3\u03c5\u03c7\u03bd\u03ac \u03c5\u03c0\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b1\u03b9. \u0391\u03c5\u03c4\u03cc \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03b4\u03b5\u03bd \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c3\u03c4\u03b7\u03bd <strong>\u03a6\u03ac\u03c3\u03b7 \u03b1\u03bd\u03ac\u03ba\u03b1\u03bc\u03c8\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac<\/strong>.<\/p>\n\n\n\n<p>\u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bc\u03b5 \u03b3\u03b9\u03b1\u03c4\u03af <strong>\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03cc \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u03a4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd;<\/h2>\n\n\n\n<p>\u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03bf\u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03af \u03c3\u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b2\u03bb\u03ac\u03b2\u03b5\u03c2 \u03ba\u03b1\u03b9 <strong>\u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03bc\u03ad\u03bd\u03bf<\/strong> \u0397 \u03b4\u03bf\u03bc\u03ae - \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1: <strong>\u03a5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1<\/strong>\u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.<\/p>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a7\u03c1\u03cc\u03bd\u03bf\u03c2<\/li>\n\n\n\n<li>\u0398\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac<\/li>\n\n\n\n<li>\u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2<\/li>\n\n\n\n<li>\u038e\u03c0\u03bd\u03bf\u03c2<\/li>\n\n\n\n<li>\u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03c3\u03c4\u03c1\u03b5\u03c2<\/li>\n<\/ul>\n\n\n\n<p>\u0395\u03ac\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03bd\u03c9\u03c1\u03af\u03c2 \u03ae \u03c0\u03bf\u03bb\u03cd \u03c3\u03c5\u03c7\u03bd\u03ac \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1, \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03b5\u03c4\u03b5 <strong>\u03a5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03bf\u03c1\u03bf\u03c0\u03ad\u03b4\u03b9\u03b1 \u03ae \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bc\u03c5\u03ce\u03bd<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7: \u039f\u03b9 7 \u03c7\u03c1\u03c5\u03c3\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \ud83d\udecf\ufe0f \u039f \u03cd\u03c0\u03bd\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03c4\u03ae\u03c2 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd.<\/h3>\n\n\n\n<p>\u03a4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd. <strong>7-9 \u03ce\u03c1\u03b5\u03c2<\/strong> \u03b1\u03bd\u03ac \u03b4\u03b9\u03b1\u03bd\u03c5\u03ba\u03c4\u03ad\u03c1\u03b5\u03c5\u03c3\u03b7. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03b1\u03b8\u03cd \u03cd\u03c0\u03bd\u03bf\u03c5, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9 <strong>\u0391\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 (\u03c0.\u03c7. HGH)<\/strong> - \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \ud83e\udd69 \u0394\u03af\u03b1\u03b9\u03c4\u03b1 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/h3>\n\n\n\n<p>\u039c\u03ad\u03c3\u03b1 \u03c3\u03b5 30-60 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-40 g \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/li>\n\n\n\n<li>\u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<br>\u03a0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1: \u039a\u03bf\u03c5\u03ac\u03c1\u03ba + \u03bc\u03bf\u03cd\u03c1\u03b1, \u03ba\u03bf\u03c4\u03cc\u03c0\u03bf\u03c5\u03bb\u03bf + \u03c1\u03cd\u03b6\u03b9<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \ud83d\udca7 \u03a0\u03af\u03bd\u03b5\u03c4\u03b5 \u03ac\u03c6\u03b8\u03bf\u03bd\u03bf \u03bd\u03b5\u03c1\u03cc<\/h3>\n\n\n\n<p>\u0397 \u03b1\u03c6\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03b5\u03c0\u03b9\u03b2\u03c1\u03b1\u03b4\u03cd\u03bd\u03b5\u03b9 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b5\u03c2 \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd - \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd. \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2: <strong>30-40 ml \u03bd\u03b5\u03c1\u03cc \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \ud83e\uddd8 \u0395\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03cd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7\u03c2<\/h3>\n\n\n\n<p>\u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03c1\u03bf\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03ad\u03bf\u03c2:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0392\u03cc\u03bb\u03c4\u03b5\u03c2<\/li>\n\n\n\n<li>\u0395\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2<\/li>\n\n\n\n<li>\u03a3\u03ac\u03bf\u03c5\u03bd\u03b1 \u03ae \u03c8\u03c5\u03c7\u03c1\u03ad\u03c2 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b5\u03c2<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. \ud83e\uddc2 \u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b9\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac<\/h3>\n\n\n\n<p>\u03a4\u03bf \u03bc\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf, \u03c4\u03bf \u03ba\u03ac\u03bb\u03b9\u03bf, \u03bf \u03c8\u03b5\u03c5\u03b4\u03ac\u03c1\u03b3\u03c5\u03c1\u03bf\u03c2, \u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c9\u03bc\u03ad\u03b3\u03b1-3 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b2\u03b1\u03c3\u03b9\u03ba\u03cc<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. \ud83d\udcc9 \u039c\u03b5\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03c1\u03b5\u03c2<\/h3>\n\n\n\n<p>\u03a4\u03bf \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf \u03c3\u03c4\u03c1\u03b5\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 - \u03bc\u03b9\u03b1 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c3\u03c0\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7. \u0395\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03b1: \u0394\u03b9\u03b1\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2, \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae\u03c2, \u03b4\u03b9\u03b1\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. \ud83e\uddea \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c3\u03cd\u03bd\u03b5\u03c3\u03b7<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039a\u03c1\u03b5\u03b1\u03c4\u03af\u03bd\u03b7:<\/strong> \u03a5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7<\/li>\n\n\n\n<li><strong>\u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03bc\u03af\u03bd\u03b7:<\/strong> \u03a0\u03c1\u03bf\u03c9\u03b8\u03b5\u03af \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<\/li>\n\n\n\n<li><strong>Ashwagandha:<\/strong> \u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/li>\n\n\n\n<li><strong>\u039c\u03b1\u03b3\u03bd\u03ae\u03c3\u03b9\u03bf:<\/strong> \u03a5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf &amp; \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2;<\/h2>\n\n\n\n<p>\u0391\u03c5\u03c4\u03cc \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2. \u039f \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc\u03c2 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u039c\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1<\/th><th>\u03a3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2<\/th><th>\u03a7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7\u03c2<\/th><\/tr><\/thead><tbody><tr><td>\u039c\u03b5\u03b3\u03ac\u03bb\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 (\u03c0\u03cc\u03b4\u03b9\u03b1, \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2)<\/td><td>1-2\u00d7\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/td><td>48-72 h<\/td><\/tr><tr><td>\u039c\u03b9\u03ba\u03c1\u03bf\u03af \u03bc\u03cd\u03b5\u03c2 (\u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9, \u03ce\u03bc\u03bf\u03b9)<\/td><td>2-3\u00d7\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/td><td>24-48 h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\ud83d\udca1 \u0394\u03ce\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03bf \u03c0\u03ce\u03c2 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2: \u03b7 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03bf \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2, \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03bf\u03af \u03b4\u03b5\u03af\u03ba\u03c4\u03b5\u03c2.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udeab \u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf<\/li>\n\n\n\n<li>\u039a\u03b1\u03bc\u03af\u03b1 \u03b5\u03c3\u03c4\u03af\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf &amp; \u03c4\u03bf \u03c3\u03c4\u03c1\u03b5\u03c2<\/li>\n\n\n\n<li>\u03a0\u03bf\u03bb\u03cd \u03bb\u03af\u03b3\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/li>\n\n\n\n<li>\u0391\u03bb\u03ba\u03bf\u03cc\u03bb \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/li>\n\n\n\n<li>\u039a\u03c1\u03cd\u03b1 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1<\/li>\n\n\n\n<li>\u0388\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03c0\u03bd\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7\u03c2<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u03a3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1: \u0397 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03c5\u03c4\u03ad\u03bb\u03b5\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac 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\u038c\u03c3\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03ad\u03be\u03c5\u03c0\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c3\u03cd\u03bd\u03b5\u03c3\u03b7, \u03b3\u03bb\u03b9\u03c4\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b3\u03bf\u03ae\u03c4\u03b5\u03c5\u03c3\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c1\u03bf\u03c0\u03ad\u03b4\u03b9\u03b1.<\/p>","protected":false},"excerpt":{"rendered":"<p>Warum Muskeln im Schlaf wachsen \u2013 und was du daf\u00fcr tun musst Viele trainieren hart, essen diszipliniert \u2013 und sehen trotzdem kaum Fortschritte. Der Grund? Regeneration wird oft untersch\u00e4tzt. Denn [&hellip;]<\/p>","protected":false},"author":4,"featured_media":428,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[14,6],"tags":[],"class_list":["post-427","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-biohacking","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Regeneration Muskelaufbau: So holst du das Maximum raus<\/title>\n<meta name=\"description\" content=\"Ohne Regeneration kein Muskelaufbau! 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Denn [&hellip;]","_links":{"self":[{"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/posts\/427","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/comments?post=427"}],"version-history":[{"count":0,"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/posts\/427\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/media\/428"}],"wp:attachment":[{"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/media?parent=427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/categories?post=427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neshio.com\/el\/wp-json\/wp\/v2\/tags?post=427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}