{"id":5919,"date":"2022-05-02T14:12:56","date_gmt":"2022-05-02T14:12:56","guid":{"rendered":"http:\/\/blueberry-group.com\/switcheatappdev\/wordpressovh\/?p=5919"},"modified":"2022-05-16T08:14:08","modified_gmt":"2022-05-16T08:14:08","slug":"les-legumes-secs-mincir-de-facon-saine","status":"publish","type":"post","link":"https:\/\/blueberry-group.com\/switcheatappdev\/wordpressovh\/les-legumes-secs-mincir-de-facon-saine\/","title":{"rendered":"Les l\u00e9gumes secs : leurs int\u00e9r\u00eats nutritionnels"},"content":{"rendered":"\t\t
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Les l\u00e9gumes secs : leurs int\u00e9r\u00eats nutritionnels pour perdre du poids
<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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<\/p>\n

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Contrairement \u00e0 ce que l\u2019on pourrait penser, les l\u00e9gumes secs, aussi appel\u00e9s l\u00e9gumineuses, n\u2019appartiennent pas \u00e0 la famille des l\u00e9gumes mais des f\u00e9culents. Tout comme le pain et autres c\u00e9r\u00e9ales (riz, p\u00e2tes, etc.) ainsi que les pommes de terre, ils sont riches en amidon.<\/p>\n

 <\/p>\n

Parmi les plus connus, vous trouverez les lentilles, les haricots secs (haricots blancs, rouges, flageolets, haricot mungo), les pois cass\u00e9s, les pois chiches et les f\u00e8ves.<\/p>\n

 <\/p>\n

Ce sont des aliments \u00e9conomiques, faciles \u00e0 conserver qui ont une excellente valeur nutritive. C\u2019est pourquoi, il est important de les int\u00e9grer dans votre alimentation car ils pr\u00e9sentent beaucoup d\u2019atouts pour votre sant\u00e9 mais \u00e9galement pour vous aider \u00e0 perdre du poids et le stabiliser.\u00a0<\/p>\n

 <\/p>\n

D\u00e9couvrons ensemble pourquoi :<\/b><\/p>\n

 <\/p>\n

1. Riche en glucides complexes<\/b>, les l\u00e9gumes secs, comme les autres f\u00e9culents (pommes de terre, c\u00e9r\u00e9ales, marrons\u2026) sont riches en glucides (60 % d\u2019amidon) ce qui vous donne l\u2019\u00e9nergie n\u00e9cessaire pour affronter votre journ\u00e9e.<\/p>\n

 <\/p>\n

2. Indice glyc\u00e9mique faible<\/b>, donc pas de pic de la glyc\u00e9mie apr\u00e8s le repas ce qui diminue le stockage des graisses.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

3. Riche\u00a0en\u00a0fibres<\/b>,\u00a0les l\u00e9gumes secs permettent :<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u2013 De r\u00e9guler la\u00a0glyc\u00e9mie\u00a0: leurs\u00a0fibres permettent de ralentir l’absorption des glucides donc la mont\u00e9e de glyc\u00e9mie est moins apportant apr\u00e8s le repas.<\/p>\n

\u2013 D’\u00eatre\u00a0rassasiant plus vite et plus longtemps, limitant ainsi le grignotage entre les repas.
\u2013 De\u00a0participer au contr\u00f4le du cholest\u00e9rol\u00a0: gr\u00e2ce aux fibres solubles qui capturent une partie du cholest\u00e9rol et l’\u00e9liminent\u00a0\u00a0dans les selles du mauvais cholest\u00e9rol.\u00a0\u00a0
\u2013 De r\u00e9guler le transit et favoriser\u00a0la\u00a0digestion\u00a0: les\u00a0fibres ne peuvent pas toutes \u00eatre dig\u00e9r\u00e9es, nos intestins sont donc d’avantages sollicit\u00e9s ce qui permet de r\u00e9guler le transit et limite la constipation.<\/p>\n

 <\/p>\n

4. Riche en prot\u00e9ines v\u00e9g\u00e9tales<\/b>, ils repr\u00e9sentent la base de l\u2019alimentation des v\u00e9g\u00e9tariens, car ce sont des sources int\u00e9ressantes de prot\u00e9ines v\u00e9g\u00e9tales (20 %).
Mais afin de pouvoir profiter des bienfaits des prot\u00e9ines v\u00e9g\u00e9tales il est indispensable d\u2019associer les l\u00e9gumes secs avec des c\u00e9r\u00e9ales. Cette association permettra de vous apporter tous les acides amin\u00e9s essentiels \u00e0 votre organisme. A noter que seul le quinoa et le soja contiennent tous les acides amin\u00e9s essentiels.<\/p>\n

 <\/p>\n

5. Riche en min\u00e9raux<\/b>, les l\u00e9gumes secs sont \u00e9galement int\u00e9ressants pour leur apport en min\u00e9raux, comme le fer, le potassium, le calcium et le phosphore. Ils font partie des aliments les plus riches en magn\u00e9sium (indispensable pour nos os, nos muscles et nos neurones) et sont \u00e9galement riches en vitamines du groupe B (n\u00e9cessaires aux besoins musculaires et c\u00e9r\u00e9braux).<\/p>\n<\/div>\n

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Les l\u00e9gumes secs : leurs int\u00e9r\u00eats nutritionnels pour perdre du poids<\/span><\/span><\/h1>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"legume_sec_mob\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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<\/p>\n

\n

Contrairement \u00e0 ce que l\u2019on pourrait penser, les l\u00e9gumes secs, aussi appel\u00e9s l\u00e9gumineuses, n\u2019appartiennent pas \u00e0 la famille des l\u00e9gumes mais des f\u00e9culents. Tout comme le pain et autres c\u00e9r\u00e9ales (riz, p\u00e2tes, etc.) ainsi que les pommes de terre, ils sont riches en amidon.<\/p>\n

 <\/p>\n

Parmi les plus connus, vous trouverez les lentilles, les haricots secs (haricots blancs, rouges, flageolets, haricot mungo), les pois cass\u00e9s, les pois chiches et les f\u00e8ves.<\/p>\n

 <\/p>\n

Ce sont des aliments \u00e9conomiques, faciles \u00e0 conserver qui ont une excellente valeur nutritive. C\u2019est pourquoi, il est important de les int\u00e9grer dans votre alimentation car ils pr\u00e9sentent beaucoup d\u2019atouts pour votre sant\u00e9 mais \u00e9galement pour vous aider \u00e0 perdre du poids et le stabiliser.\u00a0<\/p>\n

 <\/p>\n

D\u00e9couvrons ensemble pourquoi :<\/b><\/p>\n

 <\/p>\n

1. Riche en glucides complexes<\/b>, les l\u00e9gumes secs, comme les autres f\u00e9culents (pommes de terre, c\u00e9r\u00e9ales, marrons\u2026) sont riches en glucides (60 % d\u2019amidon) ce qui vous donne l\u2019\u00e9nergie n\u00e9cessaire pour affronter votre journ\u00e9e.<\/p>\n

 <\/p>\n

2. Indice glyc\u00e9mique faible<\/b>, donc pas de pic de la glyc\u00e9mie apr\u00e8s le repas ce qui diminue le stockage des graisses.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

3. Riche\u00a0en\u00a0fibres<\/b>,\u00a0les l\u00e9gumes secs permettent :<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u2013 De r\u00e9guler la\u00a0glyc\u00e9mie\u00a0: leurs\u00a0fibres permettent de ralentir l’absorption des glucides donc la mont\u00e9e de glyc\u00e9mie est moins apportant apr\u00e8s le repas.<\/p>\n

\u2013 D’\u00eatre\u00a0rassasiant plus vite et plus longtemps, limitant ainsi le grignotage entre les repas.
\u2013 De\u00a0participer au contr\u00f4le du cholest\u00e9rol\u00a0: gr\u00e2ce aux fibres solubles qui capturent une partie du cholest\u00e9rol et l’\u00e9liminent\u00a0\u00a0dans les selles du mauvais cholest\u00e9rol.\u00a0\u00a0
\u2013 De r\u00e9guler le transit et favoriser\u00a0la\u00a0digestion\u00a0: les\u00a0fibres ne peuvent pas toutes \u00eatre dig\u00e9r\u00e9es, nos intestins sont donc d’avantages sollicit\u00e9s ce qui permet de r\u00e9guler le transit et limite la constipation.<\/p>\n

 <\/p>\n

4. Riche en prot\u00e9ines v\u00e9g\u00e9tales<\/b>, ils repr\u00e9sentent la base de l\u2019alimentation des v\u00e9g\u00e9tariens, car ce sont des sources int\u00e9ressantes de prot\u00e9ines v\u00e9g\u00e9tales (20 %).
Mais afin de pouvoir profiter des bienfaits des prot\u00e9ines v\u00e9g\u00e9tales il est indispensable d\u2019associer les l\u00e9gumes secs avec des c\u00e9r\u00e9ales. Cette association permettra de vous apporter tous les acides amin\u00e9s essentiels \u00e0 votre organisme. A noter que seul le quinoa et le soja contiennent tous les acides amin\u00e9s essentiels.<\/p>\n

 <\/p>\n

5. Riche en min\u00e9raux<\/b>, les l\u00e9gumes secs sont \u00e9galement int\u00e9ressants pour leur apport en min\u00e9raux, comme le fer, le potassium, le calcium et le phosphore. Ils font partie des aliments les plus riches en magn\u00e9sium (indispensable pour nos os, nos muscles et nos neurones) et sont \u00e9galement riches en vitamines du groupe B (n\u00e9cessaires aux besoins musculaires et c\u00e9r\u00e9braux).<\/p>\n<\/div>\n

<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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NOS autres <\/span>CONSEILS <\/span><\/h2> \t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\n\t\t\t\tPoissons, coquillages et crustac\u00e9s, mets incontournables de l\u2019\u00e9t\u00e9\u00a0!\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t
\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

Qui n\u2019a pas fait un petit tour sur le port, pour une vente \u00ab\u00a0\u00e0 la cri\u00e9e\u00a0\u00bb sur son lieu de vacances ou t\u00f4t le matin pour avoir du poisson juste \u00e0 la sortie de l\u2019eau\u00a0? Les poissons, coquillages et crustac\u00e9s sont les stars des assiettes estivales.<\/p>\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t

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\n\t\t\t\n\t\t\t\tFace \u00e0 la canicule, nos recommandations alimentaires\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t
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Les fortes chaleurs sont de retour\u00a0! Vous \u00eates maintenant mieux pr\u00e9par\u00e9s \u00e0 les affronter mais savez-vous pour quelles raisons l\u2019app\u00e9tit n\u2019est pas au rendez-vous\u00a0dans ces conditions ? Et surtout quelles sont les pr\u00e9cautions \u00e0 prendre au niveau de votre alimentation\u00a0?<\/p>\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t

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\n\t\t\t\n\t\t\t\tLes vitamines et min\u00e9raux, sont-ils indispensables\u00a0?\t\t\t<\/a>\n\t\t<\/h2>\n\t\t\t\t
\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

C\u2019est l\u2019\u00e9t\u00e9, le moment id\u00e9al pour faire le plein en vitamines (A, B, C\u2026) et min\u00e9raux (magn\u00e9sium, fer, zinc\u2026). Ils font partis de la famille des micronutriments, ce sont les nutriments dont nous avons besoin en tr\u00e8s faible quantit\u00e9 (microgramme ou milligramme) mais qui sont pourtant essentiels \u00e0 notre sant\u00e9. Ils doivent \u00eatre apport\u00e9s par l\u2019alimentation et ils ont l\u2019avantage d\u2019\u00eatre d\u00e9pourvus de calories.<\/p>\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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T\u00c9L\u00c9CHARGEZ D\u00c8S MAINTENANT<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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SWITCHUP<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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- CGU pour IOS APPLE<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Politique de confidentialit\u00e9 & CGU<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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CGU pour IOS APPLE<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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COOKIES<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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CONTACTEZ NOUS\u200b<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Ce sont des aliments \u00e9conomiques, faciles \u00e0 conserver qui ont une excellente valeur nutritive. C\u2019est pourquoi, il est important de les int\u00e9grer dans votre alimentation car ils pr\u00e9sentent beaucoup d\u2019atouts pour votre sant\u00e9 mais \u00e9galement pour vous aider \u00e0 perdre du poids et le stabiliser.<\/p>\n","protected":false},"author":3,"featured_media":5923,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"on","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"on","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"off","ocean_display_footer_bottom":"off","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nos-conseils-nutritionnels","entry","has-media"],"yoast_head":"\nLes l\u00e9gumes secs : leurs int\u00e9r\u00eats nutritionnels - SwitchUp<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blueberry-group.com\/switcheatappdev\/wordpressovh\/les-legumes-secs-mincir-de-facon-saine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les l\u00e9gumes secs : leurs int\u00e9r\u00eats nutritionnels - SwitchUp\" \/>\n<meta property=\"og:description\" content=\"Ce sont des aliments \u00e9conomiques, faciles \u00e0 conserver qui ont une excellente valeur nutritive. 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