Qu’est ce qu’une alimentation équilibrée + Table des calories

17 mai 20180

Les%20petites%20tenues%20s’affichent%20dans%20les%20vitrines%20et%20on%20aimerait%20bien%20perdre%20quelques%20kilos%20avant%20l’arrivée%20des%20soldes.%20Retrouver%20la%20ligne%20avant%20l’été%20c’est%20possible,%20avec%20une%20alimentation%20équilibrée%20éliminant%20les%20toxines.%20Voici%207%20conseils%20pour%20retrouver%20une%20alimentation%20équilibrée.

1°)%20Limiter%20le%20sucre

Le%20sucre%20appelle%20le%20sucre,%20c’est%20un%20processus%20hormonal%20qui%20concerne%20principalement%20les%20femmes.%20Limiter%20le%20sucre%20est%20la%20première%20chose%20à%20faire%20quand%20on%20veut%20une%20alimentation%20équilibrée.%20Cela%20concerne%20les%20sucres%20rapides%20(bonbons,%20sucre%20du%20café,%20gâteaux).%20Inutile%20de%20les%20remplacer%20par%20des%20édulcorants,%20le%20goût%20du%20sucre%20est%20une%20mauvaise%20habitude%20que%20les%20édulcorants%20ne%20contribuent%20pas%20à%20supprimer,%20ce%20qui%20pourtant%20serait%20plus%20performant%20pour%20une%20alimentation%20équilibrée.%20Les%20jus%20de%20fruits%20seront%20également%20limités,%20remplacés%20par%20des%20fruits,%20beaucoup%20plus%20sains.%20Les%20sucres%20lents,%20appelés%20également%20glucides%20complexes,%20peuvent%20être%20consommés%20avec%20modération%20:%20ils%20apportent%20de%20l’énergie%20et%20participent%20à%20la%20satiété,%20indispensables%20dans%20une%20alimentation%20équilibrée.

2°)%20Limiter%20la%20viande

Le%20corps%20a%20besoin%20de%20protéines%20pour%20construire%20la%20masse%20musculaire,%20satisfaire%20la%20faim.%20Les%20protéines%20sont%20nécessaires%20dans%20une%20alimentation%20équilibrée%20:%20œufs,%20poissons,%20viande,%20légumineuses,%20soja,%20etc…%20La%20viande%20ne%20doit%20pas%20être%20consommée%20plus%20d’une%20fois%20par%20jour.%20En%20effet,%20sa%20digestion%20produit%20de%20l’acide%20urique,%20toxique%20pour%20l’organisme.%20De%20plus,%20la%20viande%20contient%20des%20acides%20gras%20saturés,%20causes%20de%20surpoids%20et%20de%20maladies%20cardio-vasculaires.%20Le%20poisson,%20la%20volaille%20et%20les%20protéines%20végétales%20remplacent%20sans%20problème%20la%20viande.

3°)%20Augmenter%20la%20quantité%20de%20légumes%20verts

Les%20légumes%20frais%20sont%20riches%20en%20fibres,%20en%20vitamines%20et%20en%20minéraux.%20De%20surcroît,%20ils%20contiennent%20beaucoup%20d’eau%20et%20apportent%20la%20satiété%20avec%20très%20peu%20de%20calories.%20Crus%20ou%20cuits,%20ils%20sont%20la%20base%20d’une%20alimentation%20équilibrée.%20Les%20tomates%20pour%20leur%20béta-carotène%20et%20leur%20vitamine%20C%20et%20les%20choux,%20aliment%20anti-cancer%20par%20excellence,%20sont%20les%20alliés%20d’une%20alimentation%20équilibrée.

4°)%20Boire%20beaucoup

Buvez,%20éliminez.%20Le%20corps,%20composé%20essentiellement%20d’eau,%20a%20besoin%20de%20grandes%20quantités%20pour%20se%20détoxifier.%20Idéalement,%201,5%20litre%20à%202%20litres%20d’eau,%20tisanes%20ou%20thé%20vert%20viennent%20compléter%20une%20alimentation%20équilibrée.%20L’alcool,%20le%20vin,%20le%20café,%20ne%20sont%20pas%20comptés%20car%20ils%20déshydratent.%20Les%20sodas%20sont%20évités%20:%20sucres,%20édulcorants,%20gaz,%20autant%20de%20raisons%20de%20les%20limiter%20dans%20une%20alimentation%20équilibrée.%20Les%20liquides%20absorbés%20sont%20éliminés%20pour%20emmener%20les%20déchets%20toxiques%20du%20corps.%20Des%20urines%20foncées%20et%20odorantes%20sont%20un%20signe%20de%20déshydratation.%20Il%20est%20indispensable%20d’uriner%20régulièrement%20pour%20éviter%20les%20cystites%20et%20autres%20infections%20urinaires.

5°)%20Limiter%20le%20sel

Pour%20une%20alimentation%20équilibrée,%20l’ajout%20systématique%20de%20sel%20dans%20les%20plats%20est%20contre-performant%20:%20il%20contribue%20à%20augmenter%20la%20rétention%20d’eau%20et%20l’hypertension.%20Une%20alimentation%20équilibrée%20contient%20peu%20de%20sel%20ajouté,%20et%20utilise%20de%20préférence%20le%20gros%20sel%20non%20raffiné.

6°)%20Cuisiner%20sainement

Le%20mode%20de%20cuisson%20concourt%20largement%20à%20une%20alimentation%20équilibrée.%20Les%20fritures%20sont%20délaissées%20au%20profit%20des%20cuissons%20vapeur%20et%20en%20papillotes%20qui%20préservent%20les%20qualités%20nutritives%20des%20aliments%20et%20conservent%20leur%20goût%20entier.%20D’une%20manière%20générale,%20les%20aliments%20sont%20peu%20cuits%20dans%20une%20alimentation%20équilibrée.

7°)%20Adopter%20définitivement%20une%20alimentation%20équilibrée

Pour%20conserver%20son%20poids%20de%20forme,%20l’alimentation%20équilibrée%20doit%20être%20adoptée%20définitivement.%20Il%20ne%20s’agit%20pas%20d’un%20régime,%20mais%20d’une%20façon%20de%20manger%20différente%20qui%20permet%20de%20ne%20pas%20prendre%20de%20poids%20sur%20le%20long%20terme.%20La%20balance%20n’a%20plus%20d’intérêt%20quand%20on%20adopte%20une%20alimentation%20équilibrée%20qui%20redonne%20le%20goût%20de%20la%20bonne%20nourriture,%20le%20poids%20varie%20peu%20sur%20plusieurs%20mois,%20voire%20sur%20plusieurs%20années,%20avec%20une%20alimentation%20équilibrée.

La%20Table%20des%20Calories

%20A%20consommer%20souvent

Portion Calories La%20plupart%20des%20légumes 1%20bol,%20cuits 40-60 Pomme 1%20de%20taille%20moyenne 80-100 Banane 1%20de%20taille%20moyenne 90 Cerises une%20quinzaine 85 Pamplemousse 1/2%20fruit 40 Kiwi 1%20gros 50-60 Mangue 1/2%20fruit 80 Orange 1%20grosse 85 Pêche 1%20grosse 60-70 Prunes 2%20petites 60 Fraises 1/2%20bol 40-50 Jus%20de%20tomate 1%20bol 40-50 Abricots 2%20gros 50-60 Jus%20d’orange 250%20ml 120 Papaye 1/2%20fruit 75 Ananas 1/2%20bol%20en%20cubes 75 Citrouille 1%20bol%20de%20soupe 70-80 Céréales%20de%20blé 1%20bol 110-140 Avoine%20grillé 1%20bol 120 Pastèque 1%20bol%20en%20dès 50

A%20consommer%20occasionnellement
Portion Calories Jus%20de%20pommes 250%20ml 150 Jus%20de%20pamplemousse 250%20ml 125 Poire 1%20de%20taille%20moyenne 100 Pois 1%20bol 140-150 Jus%20d’ananas 250%20ml 140-150 Pain%20complet 1%20tranche 80%20à%20100 Orge 1%20bol%20cuit 207 Haricots%20noirs 1/2%20bol%20cuits 120-150 Raisin 1%20bol%20de%20grains 100-120 Haricots%20rouges 1%20bol%20cuits 200-230 Lentilles 1/2%20bol%20cuites 90-120 Soja 1/2%20bol%20cuit 150-160

A%20consommer%20rarement
Portion Calories Noix%20de%20cajou 1/2%20bol 400-500 Crème%20glacée 1%20bol 300-400 Crème%20glacée%20allégée 1%20bol 250-300 Cacahuètes 1/2%20bol 400-500 Popcorn 2%20bols 120-150 Chips 57%20g 300-350 Lait%20entier 250%20ml 150-160 Pudding%20à%20la%20vanille 1%20bol 200-270 Yaourt%20aux%20fruits 1%20bol 200-250 Yaourt%20au%20lait%20de%20soja 1%20bol 200-220 Pomme%20de%20terre%20au%20four 1%20petite 220 Maïs%20en%20grain 1/2%20bol 120 Chips%20de%20maïs 60%20g 300-350 Céréales%20(flocons) 1%20bol 100 Croissant 1%20de%20taille%20moyenne 270-300 Frites 1%20grande%20portion 515 Pizza 1%20grande%20part 300 Raisins%20secs 1/2%20bol 270-300 Gaufre 1%20de%20taille%20moyenne 150 Pain%20Blanc 2%20tranches 150-180 Riz%20Blanc 1/2%20cuit 150 Mayonnaise 10%20g 70-80 Viande%20grasse 100%20g 215 Beurre%20/%20Margarine 1%20cuillère%20à%20soupe 36 Ces%20listes%20ne%20sont%20pas%20exhaustives%20et%20les%20valeurs%20indiquées%20restent%20approximatives.%20Pensez%20à%20privilégier%20les%20fruits%20et%20légumes%20et%20à%20éviter%20les%20aliments%20riches%20en%20graisses%20ou%20en%20sucres%20raffinés%20et%20surtout,%20faites%20appel%20à%20votre%20bon%20sens%20!