{"id":49168,"date":"2017-01-21T09:54:31","date_gmt":"2017-01-21T09:54:31","guid":{"rendered":"http:\/\/www.afrikmag.com\/?p=49168"},"modified":"2017-01-21T09:54:31","modified_gmt":"2017-01-21T09:54:31","slug":"consommez-graisses-bien-etre","status":"publish","type":"post","link":"https:\/\/afrikmag.com\/var\/www\/vhosts\/afrikmag.compublic_html\/consommez-graisses-bien-etre\/","title":{"rendered":"Sant\u00e9 : Consommez des graisses pour votre bien-\u00eatre"},"content":{"rendered":"

Nombreux sont ceux qui ont d\u00e9cid\u00e9 de ne plus manger gras pour \u00e9viter l\u2019ob\u00e9sit\u00e9. Mais saviez vous que les graisses ou encore lipides, sont indispensables \u00e0 l\u2019organisme ? La cl\u00e9 est de choisir les bonnes mati\u00e8res grasses pour \u00eatre en bonne sant\u00e9.<\/p>\n

Qu’appelle-t-on g\u00e9n\u00e9ralement \u00ab bonnes \u00bb graisses ?<\/strong><\/h2>\n

Il faut d’abord savoir qu’il n’y a pas de \u00ab\u00a0bonnes\u00a0\u00bb ou \u00ab\u00a0mauvaises graisses\u00a0\u00bb en soi, puisque ce sont les quantit\u00e9s excessives ou insuffisantes ing\u00e9r\u00e9es qui peuvent avoir des cons\u00e9quences pr\u00e9judiciables pour l’organisme.
\nOn a d\u2019un c\u00f4t\u00e9 les acides gras satur\u00e9s, moins bon pour la sant\u00e9 parce qu\u2019ils favorisent le cholest\u00e9rol. On les retrouve dans les viandes rouges et les produits laitiers. De l\u2019autre c\u00f4t\u00e9, les acides gras insatur\u00e9s, eux, r\u00e9gulent le cholest\u00e9rol et repoussent l\u2019apparition de maladies cardiovasculaires. La plupart sont d’origine v\u00e9g\u00e9tale (huiles) mais que l\u2019on trouve aussi dans le poisson.<\/p>\n

Om\u00e9ga 3, 6, 9 ??<\/strong><\/h2>\n

Les om\u00e9ga 3 sont d’actualit\u00e9 car notre alimentation moderne en manque cruellement : ces acides gras insatur\u00e9s participent au bon fonctionnement du syst\u00e8me cardiovasculaire. On les trouve uniquement dans les aliments (ils ne sont pas produits par notre organisme) et particuli\u00e8rement dans les poissons gras et les huiles de colza, noix et soja.
\nD’autres acides gras insatur\u00e9s (om\u00e9ga 6, om\u00e9ga 9) sont b\u00e9n\u00e9fiques : les om\u00e9ga 6 par exemple, sont pr\u00e9sents notamment dans les huiles de tournesol, soja ou ma\u00efs.
\nPour un bon \u00e9quilibre alimentaire, les nutritionnistes pr\u00e9conisent d’apporter ces acides gras insatur\u00e9s om\u00e9ga 6 et om\u00e9ga 3 en quantit\u00e9s \u00e9quilibr\u00e9es dans notre alimentation. Cela parce que les om\u00e9ga ont un effet inflammatoire.
\nVoici donc quelques aliments pour aider votre apport en Om\u00e9ga 3 et \u00e9quilibrer le rapport om\u00e9ga 3 et om\u00e9ga 6.<\/p>\n

1. L\u2019huile d\u2019olive et de colza<\/strong><\/h2>\n

\"Sant\u00e9<\/p>\n

L\u2019huile d\u2019olive est la reine des huiles. Reconnue pour ses multiples vertus (baisse de la tension art\u00e9rielle, pr\u00e9vention des maladies vasculaires, r\u00e9duction des risques de cancers), cette huile est aussi appr\u00e9ci\u00e9e pour son go\u00fbt fruit\u00e9.
\nTout comme l\u2019huile d\u2019olive, l\u2019huile de colza est aussi riche en acides gras mono-satur\u00e9s. Elle a un bon rapport om\u00e9ga-3\/om\u00e9ga-6 et contient \u00e9galement des om\u00e9ga-9. Riche en antioxydants, elle nous prot\u00e8ge du vieillissement et une cuill\u00e8re \u00e0 soupe d\u2019huile suffit \u00e0 couvrir la moiti\u00e9 de nos besoins quotidien en om\u00e9ga-3.<\/p>\n

2. L\u2019avocat\"Sant\u00e9\u00a0<\/strong><\/h2>\n

Gr\u00e2ce \u00e0 ses propri\u00e9t\u00e9s inflammatoires, cette vitamine pr\u00e9serve notre sant\u00e9 cardiovasculaire. On trouve \u00e9galement dans l\u2019avocat de la vitamine B9 (acide folique), des min\u00e9raux, des oligo-\u00e9l\u00e9ments et des fibres (bonnes pour le transit et la ligne).<\/p>\n

3. Le maquereau<\/strong><\/h2>\n

\"Sant\u00e9<\/strong><\/h2>\n

Le maquereau est l\u2019un des poissons les plus riches en om\u00e9ga-3. Il a \u00e9galement une teneur int\u00e9ressante en vitamine B qui intervient dans la pr\u00e9vention des maladies cardiovasculaires, de l\u2019ost\u00e9oporose et de la d\u00e9pression mais aussi en vitamine D, importante pour la sant\u00e9 des os, des dents mais aussi dans la pr\u00e9vention de certains cancers et de la d\u00e9pression.<\/p>\n

4. Les \u0153ufs<\/strong><\/h2>\n

\"Sant\u00e9<\/p>\n

Les oeufs, notamment le jaune, sont riches en bonnes graisses car ils contiennent naturellement des om\u00e9ga-3. Consommez des oeufs de poules issus de l\u2019agriculture biologique afin de vous assurer de la qualit\u00e9 nutritive et de l\u2019absence de traces d\u2019OGM ainsi que d\u2019antibiotiques.<\/p>\n

5. Les l\u00e9gumes verts fonc\u00e9s<\/strong><\/h2>\n

\"Sant\u00e9<\/p>\n

En moindre mesure, les l\u00e9gumes verts comme le brocoli, les \u00e9pinards et le chou fris\u00e9 sont une source d\u2019om\u00e9ga-3. Mais, ils sont tant int\u00e9ressants pour leur valeur nutritive: fibres, vitamines, min\u00e9raux.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nombreux sont ceux qui ont d\u00e9cid\u00e9 de ne plus manger gras pour \u00e9viter l\u2019ob\u00e9sit\u00e9. Mais saviez vous que les graisses ou encore lipides, sont indispensables \u00e0 l\u2019organisme ? La cl\u00e9 est de choisir les bonnes mati\u00e8res grasses pour \u00eatre en bonne sant\u00e9. Qu’appelle-t-on g\u00e9n\u00e9ralement \u00ab bonnes \u00bb graisses ? Il faut d’abord savoir qu’il n’y …<\/p>\n","protected":false},"author":56,"featured_media":49177,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[371,7020],"tags":[7816,10313,1877],"class_list":["post-49168","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-sante","category-societe","tag-graisse","tag-nutrition","tag-sante-2","post_format-post-format-image"],"yoast_head":"\nSant\u00e9: Consommez de bonnes graisses pour votre bien-\u00eatre - AfrikMag<\/title>\n<meta name=\"description\" content=\"Et si manger des aliments contenant des graisses \u00e9tait b\u00e9n\u00e9fiques pour votre sant\u00e9? 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