{"id":23104,"date":"2018-12-13T16:44:50","date_gmt":"2018-12-13T15:44:50","guid":{"rendered":"https:\/\/hellocare.com\/?p=22635"},"modified":"2025-12-05T10:12:00","modified_gmt":"2025-12-05T09:12:00","slug":"proteines-animales-vegetales-conseils","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/proteines-animales-vegetales-conseils\/","title":{"rendered":"5 bons r\u00e9flexes pour consommer des prot\u00e9ines en quantit\u00e9 suffisante"},"content":{"rendered":"

L<\/span>es prot\u00e9ines contribuent \u00e0 la fabrication de notre enveloppe. Os, muscles, cheveux, ongles, peau ou anticorps, elles sont essentielles \u00e0 notre organisme. Ne pouvant les fabriquer, notre corps utilise celles apport\u00e9es par notre alimentation.
\nIl arrive que notre mode d\u2019alimentation ne nous apporte pas toutes les prot\u00e9ines dont notre corps a besoin. Survient alors une grande fatigue, nos ongles et nos cheveux deviennent cassants, nous tombons plus souvent malade\u2026
\nGr\u00e2ce \u00e0 ces 5 bons r\u00e9flexes, cela ne devrait pas vous arriver !<\/span><\/span><\/p>\n<\/div>

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\"Prot\u00e9ines<\/span><\/div>
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Varier les prot\u00e9ines animales<\/h3><\/h3><\/div>

Les\u00a0\u0153ufs<\/strong>\u00a0offrent les prot\u00e9ines de meilleure qualit\u00e9 biologique.\u00a0Alternez viande blanche et viande rouge<\/strong>\u00a0(2 fois par semaine maximum). Pensez aux poissons et fruits de mer, \u00e0 la charcuterie si elle est maigre. C\u2019est le cas du jambon, du filet de bacon ou de la viande des grisons par exemple. Pr\u00e9f\u00e9rez-la \u00e0 la coupe, pour \u00e9viter les\u00a0nitrites<\/a>\u00a0des agents conservateurs. Enfin, d\u2019autres prot\u00e9ines peuvent \u00eatre trouv\u00e9es dans les\u00a0fromages et les produits laitiers.<\/strong>\u00a0Choisissez plut\u00f4t des produits all\u00e9g\u00e9s ou demi-\u00e9cr\u00e9m\u00e9s.<\/p>\n<\/div>

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> Vous avez besoin de parler \u00e0 un nutritionniste ?<\/a><\/p>\n<\/div>

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Ne pas n\u00e9gliger les prot\u00e9ines v\u00e9g\u00e9tales<\/h3><\/h3><\/div>

Les\u00a0v\u00e9g\u00e9taux<\/strong>\u00a0constituent aussi des sources de prot\u00e9ines. Certaines sont\u00a0compl\u00e8tes<\/strong>, comme le\u00a0soja<\/em>\u00a0ou le\u00a0tofu<\/em>, tandis que d\u2019autres sont\u00a0incompl\u00e8tes<\/strong>, telles les\u00a0c\u00e9r\u00e9ales<\/em>\u00a0ou les\u00a0l\u00e9gumineuses<\/a>\u00a0(une prot\u00e9ine est dite incompl\u00e8te lorsqu\u2019elle ne contient pas les 8 acides amin\u00e9s essentiels).
\nLes experts peinent \u00e0 se positionner de mani\u00e8re unanime quant aux prot\u00e9ines v\u00e9g\u00e9tales. Certains les consid\u00e8rent compl\u00e8tes, et donc suffisantes, et d\u2019autres incompl\u00e8tes, et pr\u00e9conisent de les associer pour obtenir des prot\u00e9ines compl\u00e8tes. Si vous \u00eates v\u00e9g\u00e9tarien.ne ou vegan, nous vous conseillons de vous renseigner et de varier vos apports en l\u00e9gumes, graines (chanvre, chia) et noix.<\/p>\n<\/div>

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Consommer les prot\u00e9ines en premier<\/h3><\/h3><\/div>

Les prot\u00e9ines entra\u00eenent une hausse de la production de PYY, cette hormone fabriqu\u00e9e par l\u2019intestin qui donne le sentiment d\u2019\u00eatre\u00a0rassasi\u00e9.e et satisfait.e.<\/strong>\u00a0En mangeant vos prot\u00e9ines en premier, votre\u00a0sensation de faim diminuera<\/em>\u00a0et vous aurez moins d\u2019app\u00e9tit pour le reste de votre assiette. Ce qui sera particuli\u00e8rement profitable si vous mangez des f\u00e9culents ! Deuxi\u00e8me avantage : cela\u00a0emp\u00eache une hausse<\/strong>\u00a0trop importante de la\u00a0glyc\u00e9mie<\/strong>\u00a0et de\u00a0l\u2019insuline<\/strong>\u00a0apr\u00e8s un repas.
\nEn outre, consommer une grande quantit\u00e9 de prot\u00e9ines entra\u00eene une diminution des taux de la\u00a0ghr\u00e9line, appel\u00e9e \u00ab\u00a0hormone de la faim<\/em>\u00a0\u00bb.<\/p>\n<\/div>

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Manger des algues<\/h3><\/h3><\/div>

De la\u00a0spiruline<\/strong>, plus pr\u00e9cis\u00e9ment ! Elle constitue un excellent compl\u00e9ment pour tous les v\u00e9g\u00e9talien.ne.s. Contenant les\u00a08 acides amin\u00e9s essentiels<\/strong>\u00a0et bien\u00a0digestible<\/em>, c\u2019est une source de prot\u00e9ines de tr\u00e8s bonne qualit\u00e9.
\nLa spiruline existe sous\u00a0plusieurs formes<\/em>\u00a0: les comprim\u00e9s, de la poudre ou en liquide.
\nLes bienfaits de la spiruline ne s\u2019arr\u00eatent pas l\u00e0 puisque cette vari\u00e9t\u00e9 d\u2019algue est\u00a0riche\u00a0<\/strong>en\u00a0fer<\/strong>, vitamines, min\u00e9raux, oligo-\u00e9l\u00e9ments,\u00a0acides gras essentiels<\/strong>, phytonutriments et\u00a0antioxydants<\/strong>.<\/p>\n<\/div>

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Se faire (un peu) plaisir<\/h3><\/h3><\/div>

Si aucun des r\u00e9flexes pr\u00e9c\u00e9dents ne vous enthousiasme, peut-\u00eatre pourrez-vous vous rattraper avec celui-ci ! Il consiste \u00e0 introduire des amandes effil\u00e9es dans votre alimentation. Pour une poign\u00e9e de 28 grammes d\u2019amandes<\/strong>, vous obtiendrez 6 grammes de prot\u00e9ines. La majorit\u00e9 des fruits secs n\u2019atteignent pas cette proportion. Et puisqu\u2019elles sont riches en\u00a0magn\u00e9sium<\/em>, en\u00a0fibres<\/em>et qu\u2019elles contiennent des\u00a0graisses mono-satur\u00e9e<\/em>s bonnes pour le c\u0153ur, elles sont excellentes pour votre sant\u00e9.
\nPour la touche gourmande, ajoutez quelques cuiller\u00e9es d\u2019a.mandes effil\u00e9es dans vos yaourts<\/strong>, vos\u00a0salades<\/strong>\u00a0ou vos\u00a0flocons d\u2019avoine<\/strong> et, en plus d\u2019un go\u00fbt d\u00e9licieux, profitez d\u2019une consommation id\u00e9ale de prot\u00e9ines.<\/p>\n<\/div>

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<\/span><\/a><\/span>
\"consulter<\/a><\/span><\/div>
<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

es prot\u00e9ines contribuent \u00e0 la fabrication de notre enveloppe. Os, muscles, cheveux, ongles, peau ou anticorps, elles sont<\/p>\n","protected":false},"author":28,"featured_media":24741,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[551],"tags":[],"class_list":["post-23104","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-nutrition"],"acf":[],"yoast_head":"\nProt\u00e9ines : 5 bons r\u00e9flexes pour en consommer suffisamment<\/title>\n<meta name=\"description\" content=\"Fatigue, ongles et cheveux cassants ? Peut \u00eatre manquez vous de prot\u00e9ines. 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