{"id":3500,"date":"2022-10-08T08:53:15","date_gmt":"2022-10-08T08:53:15","guid":{"rendered":"https:\/\/bodysano.com\/info\/?p=3500"},"modified":"2022-11-18T17:42:46","modified_gmt":"2022-11-18T17:42:46","slug":"vive-lassiette-ideale-8-astuces-pour-bien-la-composer","status":"publish","type":"post","link":"https:\/\/bodysano.com\/info\/vive-lassiette-ideale-8-astuces-pour-bien-la-composer\/","title":{"rendered":"Vive l\u2019assiette id\u00e9ale : 8 astuces pour bien la composer !"},"content":{"rendered":"\n
Notre corps a besoin de nombreux nutriments, mais il n\u2019existe aucun aliment, ou compl\u00e9ment, capable de les apporter \u00e0 lui seul.<\/p>\n\n\n\n
D\u2019autre part, nous savons tous que pour perdre du poids ou le maintenir, rien de tel que de cr\u00e9er une assiette \u00e9quilibr\u00e9e et raisonnable en quantit\u00e9s. Notre conseil est tr\u00e8s simple : composez des assiettes vari\u00e9es et pas trop grandes.<\/p>\n\n\n\n
Ces deux facteurs auront un r\u00e9el impact sur votre silhouette mais aussi sur votre plaisir, votre \u00e9nergie et votre bonne sant\u00e9.<\/p>\n\n\n
L\u2019\u00e9quilibre 50-25-25<\/h2>\n\n\n
50% (la moiti\u00e9) de l\u00e9gumes 25% (un quart) de prot\u00e9ines 25% (un quart) de f\u00e9culents ou l\u00e9gumineuses<\/p>\n\n\n\n
Pour que votre assiette soit aussi \u00e9quilibr\u00e9e que l\u00e9g\u00e8re, pensez \u00e0 combiner des produits faibles en calories. Il est pr\u00e9f\u00e9rable, par exemple, de manger une escalope de poulet plut\u00f4t qu\u2019une c\u00f4telette d\u2019agneau.<\/p>\n\n\n\n
Cette \u00ab assiette id\u00e9ale \u00bb est belle, gourmande, bien vari\u00e9e et app\u00e9tissante ! Elle procure tous les apports nutritifs sans \u00eatre trop calorique. Vous serez rassasi\u00e9s et vous n\u2019aurez pas faim dans les heures qui suivent.<\/p>\n\n\n\n
<\/figure><\/div>\n\n\n
Les l\u00e9gumes de toutes les couleurs<\/h2>\n\n\n
Tous les l\u00e9gumes contribuent au contr\u00f4le du poids et \u00e0 pr\u00e9server une bonne sant\u00e9. Plus une assiette ressemblera \u00e0 un arc-en-ciel de l\u00e9gumes (cuits ou crus) plus elle sera id\u00e9ale. Rouge, jaune, orange, vert \u00e7a fait plaisir aux yeux et aux papilles. Une petite pr\u00e9f\u00e9rence pour les courgettes, concombres et pour les l\u00e9gumes \u00e0 feuilles vert fonc\u00e9. Ils doivent occuper la moiti\u00e9 de l\u2019espace dans votre assiette id\u00e9ale.<\/p>\n\n\n\n
Pensez aux potages qui rassasient, r\u00e9chauffent et font du bien \u00e0 tous.<\/p>\n\n\n\n<\/figure>\n\n\n
Les f\u00e9culents, c\u2019est bien<\/h2>\n\n\n
Nous n\u2019avons rien contre les f\u00e9culents (ou les l\u00e9gumineuses). Ils font partie de notre culture et de notre style de vie. Il est simplement important de les combiner avec d\u2019autres types d\u2019aliments. Les f\u00e9culents sont des sucres lents qui donnent de l\u2019\u00e9nergie et qui \u00ab tiennent au corps \u00bb. Ils doivent donc \u00e9videmment se trouver dans notre assiette : 1\/4 de votre assiette id\u00e9ale.<\/p>\n\n\n
Les f\u00e9culents bruns, c\u2019est encore mieux<\/h2>\n\n\n
Pr\u00e9f\u00e9rez les f\u00e9culents complets comme le riz brun, le pain complet et les p\u00e2tes semi-compl\u00e8tes. Non seulement ils sont plus all\u00e9g\u00e9s mais ils sont aussi riches en fibres, ce qui aura comme effet de r\u00e9duire les fringales.<\/p>\n\n\n
Les prot\u00e9ines, c\u2019est important<\/h2>\n\n\n
Les prot\u00e9ines sont les briques de notre organisme : elles nous donnent de la force. De plus elles procurent un sentiment de sati\u00e9t\u00e9 rapide et long. Variez : viande (si possible blanche), poisson (le moins gras possible), fruits de mer, \u0153uf ou tofu, on vous laisse le choix. Il en faut bien-s\u00fbr dans votre assiette id\u00e9ale : \u00bc de prot\u00e9ines.<\/p>\n\n\n\n<\/figure>\n\n\n
Un peu de mati\u00e8res grasses, c\u2019est bien aussi<\/h2>\n\n\n
Le ma\u00eetre-mot c\u2019est la juste-mesure : \u00e0 r\u00e9duire mais ne pas bannir. Une noix de beurre par jour (vitamine A) + une cuill\u00e8re d\u2019huile v\u00e9g\u00e9tale (olive, tournesol, colza) par repas (acides gras).<\/p>\n\n\n
Le sel et le sucre, c\u2019est moins bien<\/h2>\n\n\n
Trop de sel va g\u00e9n\u00e9rer de la r\u00e9tention d\u2019eau et n\u2019est pas bon pour votre circulation : pour donner du go\u00fbt, assaisonnez avec herbes et \u00e9pices. Contr\u00f4lez aussi votre consommation de sucre : choisissez des sucres naturels (p.ex. sirop d\u2019\u00e9rable) en petites doses et mangez des fruits.<\/p>\n\n\n
Tout cela dans une petite assiette<\/h2>\n\n\n
56 \u00e9tudes universitaires l\u2019ont prouv\u00e9 : passer \u00e0 une assiette de 23-25cm permet de manger 20% de moins, sans frustrations. Utilisez vos assiettes standard et remplissez-les bien. Une petite assiette, c\u2019est une aide \u00e0 votre capacit\u00e9 d\u2019autocontr\u00f4le : gr\u00e2ce \u00e0 elle votre cerveau recevra un message d\u2019abondance et cela pr\u00e9servera la sensation de plaisir pendant votre repas.<\/p>\n","protected":false},"excerpt":{"rendered":"
Notre corps a besoin de nombreux nutriments, mais il n\u2019existe aucun aliment, ou compl\u00e9ment, capable de les apporter \u00e0 lui seul. D\u2019autre part, nous savons tous que pour perdre du poids ou le maintenir, rien de tel que de cr\u00e9er une assiette \u00e9quilibr\u00e9e et raisonnable en quantit\u00e9s. Notre conseil est tr\u00e8s simple : composez des […]<\/p>\n","protected":false},"author":1,"featured_media":3507,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"class_list":["post-3500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"\n
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