{"id":1783,"date":"2020-11-02T22:23:49","date_gmt":"2020-11-02T22:23:49","guid":{"rendered":"https:\/\/almondbreeze.ca\/?p=1783"},"modified":"2022-08-17T20:19:49","modified_gmt":"2022-08-17T20:19:49","slug":"les-fibres-alimentaires-comment-proteger-votre-coeur","status":"publish","type":"post","link":"https:\/\/almondbreeze.ca\/fr\/les-fibres-alimentaires-comment-proteger-votre-coeur\/","title":{"rendered":"Les fibres alimentaires : comment prot\u00e9ger votre c\u0153ur"},"content":{"rendered":"\n<p>Les fibres alimentaires peuvent se trouver dans les fruits, les l\u00e9gumes, les l\u00e9gumineuses et les c\u00e9r\u00e9ales compl\u00e8tes. M\u00eame si ce sont des types de glucides, les fibres alimentaires ne peuvent pas \u00eatre utilis\u00e9es \u00e0 bon escient par votre corps pour produire de l\u2019\u00e9nergie. Cependant, ces fibres jouent un r\u00f4le important en aidant \u00e0 l\u2019am\u00e9lioration de plusieurs probl\u00e8mes de sant\u00e9&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Les cardiopathies <\/strong>\u2013 Un r\u00e9gime riche en fibres alimentaires peut diminuer le risque de maladies cardiovasculaires, en am\u00e9liorant le taux de lipides et en faisant baisser la tension art\u00e9rielle et les marqueurs d\u2019inflammation<sup>1<\/sup>.&nbsp;<\/li><li><strong>Le diab\u00e8te de type 2 <\/strong>\u2013 Les fibres alimentaires ralentissent la digestion et l\u2019absorption de nourriture, ce qui peut aider \u00e0 contr\u00f4ler la glyc\u00e9mie apr\u00e8s un repas<sup>2 <\/sup>chez les personnes atteintes de diab\u00e8te.<\/li><li><strong>Le contr\u00f4le du poids<\/strong> \u2013 Bien que des recherches plus pouss\u00e9es soient n\u00e9cessaires, des \u00e9tudes r\u00e9centes sugg\u00e8rent qu\u2019un apport en fibres alimentaires plus \u00e9lev\u00e9 peut aider \u00e0 contr\u00f4ler son poids : les fibres ralentissent le passage des aliments de l\u2019estomac aux intestins, augmentant la sensation de sati\u00e9t\u00e9<sup>3<\/sup>.<\/li><li><strong>La sant\u00e9 intestinale <\/strong>\u2013 Les fibres alimentaires se gonflent d\u2019eau dans les intestins, ce qui facilite la migration et l\u2019\u00e9vacuation des selles. De plus, les fibres peuvent servir de pr\u00e9biotiques, ce qui permet d\u2019am\u00e9liorer la flore bact\u00e9rienne intestinale et de minimiser certains troubles digestifs<sup>4<\/sup>.&nbsp;<\/li><\/ul>\n\n\n\n<p>L\u2019apport en fibres alimentaires journalier recommand\u00e9 est de 28 g pour un adulte. Cependant, vos besoins en fibres peuvent varier en fonction de vos besoins \u00e9nerg\u00e9tiques. Si vous planifiez d\u2019augmenter votre apport en fibres, assurez-vous de le faire graduellement, afin que votre organisme s\u2019adapte, et de boire de l\u2019eau r\u00e9guli\u00e8rement.&nbsp;<\/p>\n\n\n\n<p>Voici des fa\u00e7ons d\u2019augmenter votre apport en fibres alimentaires dans votre r\u00e9gime&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ajoutez <a href=\"https:\/\/www.bluediamond.com\/brand\/classic-snack-almonds\/traditional-flavors\/whole-natural\">des amandes Blue Diamond<\/a><sup>&reg;<\/sup> dans votre m\u00e9lange de fruits s\u00e9ch\u00e9s et noix, ou mangez-les telles quelles en collation.<\/li><li>Concoctez un smoothie en fouettant ensemble des fruits, des c\u00e9r\u00e9ales et un yaourt, ou mangez-les tels quels en collation sur le pouce.&nbsp;<\/li><li>Coupez des l\u00e9gumes et ajoutez-les \u00e0 vos sandwiches ou vos p\u00e2tes.<\/li><li>Incorporez des l\u00e9gumineuses dans votre salade ou vos soupes.<\/li><\/ul>\n\n\n\n<p><sup>1&nbsp;<\/sup>\u00abAcademy of Nutrition and Dietetics&nbsp;\u00bb [Acad\u00e9mie de nutrition et de di\u00e9t\u00e9tique]. \u00ab&nbsp;Fiber evidence analysis project: Evidence analysis library website&nbsp;\u00bb [Projet d\u2019analyse \u00e9tay\u00e9e des fibres alimentaires&nbsp;: site Internet d\u2019analyse \u00e9tay\u00e9e] <a href=\"http:\/\/www.andeal.org\/topic.cfm?menu1586\">http:\/\/www.andeal.org\/topic.cfm?menu1586<\/a>. Mis \u00e0 jour en 2008. Vu le 28 mai 2019.<\/p>\n\n\n\n<p><sup>2<\/sup>\u00abAcademy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber&nbsp;\u00bb [Acad\u00e9mie de nutrition et de di\u00e9t\u00e9tique. Position de l\u2019Acad\u00e9mie de nutrition et de di\u00e9t\u00e9tique sur les cons\u00e9quences des fibres alimentaires sur la sant\u00e9]. <a href=\"https:\/\/www.eatrightpro.org\/-\/media\/eatrightpro-files\/practice\/position-and-practice-papers\/position-papers\/healthimplicationsfiber.pdf\">https:\/\/www.eatrightpro.org\/-\/media\/eatrightpro-files\/practice\/position-and-practice-papers\/position-papers\/healthimplicationsfiber.pdf<\/a>. 2015. Vu le 28 mai 2019.&nbsp;<\/p>\n\n\n\n<p><sup>3<\/sup>Wanders AJ, van den Borne JJ, de Graaf C, et al. \u00ab&nbsp;Effects of dietary fibre on subjective appetite, energy intake and body weight: A systematic review of randomized controlled trials&nbsp;\u00bb [Effets des fibres alimentaires sur l\u2019app\u00e9tit subjectif, l\u2019apport \u00e9nerg\u00e9tique et la masse corporelle&nbsp;: un rapport syst\u00e9matique d\u2019essais al\u00e9atoires contr\u00f4l\u00e9s]. Obes Rev. 2011;12(9):724-739.<\/p>\n\n\n\n<p><sup>4<\/sup>Roberfroid M, Gibson GR, Hoyles L, et al. \u00ab&nbsp;Prebiotic effects: Metabolic and health benefits&nbsp;\u00bb [Effets pr\u00e9biotiques&nbsp;: bienfaits sur le m\u00e9tabolisme et sur la sant\u00e9]. Br J Nutr. 2010;104(suppl 2):S1-63<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les fibres alimentaires peuvent se trouver dans les fruits, les l\u00e9gumes, les l\u00e9gumineuses et les c\u00e9r\u00e9ales compl\u00e8tes. M\u00eame si ce sont des types de glucides, les fibres alimentaires ne peuvent&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1785,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-1783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-et-regime"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les fibres alimentaires : comment prot\u00e9ger votre c\u0153ur | Almond Breeze<\/title>\n<meta name=\"description\" content=\"Apprenez le r\u00f4le important que jouent les fibres alimentaires en contribuant \u00e0 l\u2019am\u00e9lioration de plusieurs probl\u00e8mes de sant\u00e9, mais aussi quel est l&#039;apport en fibres alimentaires journalier recommand\u00e9, ainsi que les bonnes 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