{"id":46616,"date":"2020-05-18T09:47:09","date_gmt":"2020-05-18T07:47:09","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46616"},"modified":"2021-04-12T17:36:20","modified_gmt":"2021-04-12T15:36:20","slug":"oeufs","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/oeufs\/","title":{"rendered":"Les oeufs"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/les-oeufs.jpg\" alt=\"Table alimentaire et valeur nutritionnelle des oeufs\" class=\"wp-image-46621\"\/><\/figure>\n\n\n\n<p>Les \u0153ufs ont bien des <strong>qualit\u00e9s nutritionnelles<\/strong>. Ils m\u00e9ritent largement <strong>leur place au menu <\/strong>au m\u00eame titre que les viandes ou les poissons. Ils se consomment de plusieurs fa\u00e7ons, durs, mollets, brouill\u00e9s, en omelette&#8230; ou m\u00eame crus fa\u00e7on Rocky! Les jaunes ou les blancs font \u00e9galement partie de nombreuses recettes sucr\u00e9es ou sal\u00e9es. Ils sont <strong>trop souvent oubli\u00e9s dans l&rsquo;alimentation quotidienne<\/strong> malgr\u00e9 l&rsquo;excellente valeur nutritionnelle de l&rsquo;\u0153uf. Et c&rsquo;est dommage car il est possible d&rsquo;en manger 2 \u00e0 3 chaque jour, sans risque.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;\u0153uf une prot\u00e9ine de qualit\u00e9<\/h2>\n\n\n\n<p>Les \u0153ufs font partie des <strong><a href=\"\/4-proteines\">meilleures sources de prot\u00e9ines<\/a><\/strong> car ils <strong>contiennent tous les acides amin\u00e9s dits \u00ab&nbsp;essentiels&nbsp;\u00bb<\/strong>. Ces acides amin\u00e9s sont des mol\u00e9cules qui composent les prot\u00e9ines et qui ne peuvent pas \u00eatre synth\u00e9tis\u00e9s (fabriqu\u00e9s) par le corps. D\u00e8s lors, ils doivent \u00eatre apport\u00e9s \u00e0 l\u2019organisme par l\u2019alimentation. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Les \u0153ufs : une valeur nutritionnelle s\u00fbre<\/h3>\n\n\n\n<p>Pour qu\u2019une <strong>prot\u00e9ine soit de qualit\u00e9<\/strong> elle doit avoir une <strong>haute valeur biologique,<\/strong> qu\u2019elle soit issue d\u2019un aliment simple ou de plusieurs aliments combin\u00e9s.<\/p>\n\n\n\n<p><strong>L\u2019\u0153uf entier est la valeur \u00ab&nbsp;\u00e9talon<\/strong>&nbsp;\u00bb pour <strong>d\u00e9finir la qualit\u00e9 d\u2019une prot\u00e9ine<\/strong>. La <strong>valeur biologique de l\u2019\u0153uf est de 100<\/strong>, et a longtemps \u00e9t\u00e9 consid\u00e9r\u00e9 comme la <strong>prot\u00e9ine de r\u00e9f\u00e9rence<\/strong>.&nbsp;\n\n<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les bienfaits des \u0153ufs&nbsp;:<\/h2>\n\n\n\n<p>En plus de garantir de nombreux processus biologiques, <strong>les prot\u00e9ines des \u0153ufs<\/strong> ont un <strong>profil d\u2019acides amin\u00e9s qui favorisent la bonne structure de nombreux tissus<\/strong> tels que la <strong>peau, les organes, le sang, les ongles, les cheveux <\/strong>mais aussi les<strong> muscles, les tendons et les ligaments<\/strong> que les sportifs sollicitent \u00e9norm\u00e9ment.&nbsp; &nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Apports\nprincipaux&nbsp;:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prot\u00e9ines compl\u00e8tes de haute valeur biologique<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> Vitamines B2, B5, B9 et B12, D <br><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> Choline   <br><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>76 cal<\/strong><\/td><\/tr><tr><td>Prot\u00e9ines<\/td><td>6&nbsp;g<\/td><\/tr><tr><td>Lipides<\/td><td>5&nbsp;g<\/td><\/tr><tr><td>Sodium<\/td><td>65&nbsp;mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>L\u2019\u0153uf contient 14 \u00e9l\u00e9ments nutritifs importants<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong><em>NUTRIMENT<\/em><\/strong><\/td><td><strong><em>R\u00d4LE<\/em><\/strong><\/td><\/tr><tr><td>Fer<\/td><td>Transporte l\u2019oxyg\u00e8ne aux cellules, aide \u00e0 pr\u00e9venir l\u2019an\u00e9mie.<\/td><\/tr><tr><td>Vitamine A<\/td><td>Contribue \u00e0 la bonne sant\u00e9 de la peau et des yeux; favorise la vision nocturne.<\/td><\/tr><tr><td>Vitamines du groupe B<\/td><td>Contribuent \u00e0 la sant\u00e9 g\u00e9n\u00e9rale en \u00e9tant impliqu\u00e9es dans diverses fonctions vitales<\/td><\/tr><tr><td>Vitamine D<\/td><td>Renforce les os et les dents; peut contribuer \u00e0 prot\u00e9ger contre certains cancers.<\/td><\/tr><tr><td>Vitamine E<\/td><td>Antioxydant jouant un r\u00f4le dans le maintien d\u2019une bonne sant\u00e9 et dans la pr\u00e9vention de maladies.<\/td><\/tr><tr><td>S\u00e9l\u00e9nium<\/td><td>Antioxydant jouant un r\u00f4le pour aider \u00e0 pr\u00e9venir la d\u00e9gradation des tissus de l\u2019organisme.<\/td><\/tr><tr><td>Phosphore<\/td><td>Joue un r\u00f4le au niveau de la sant\u00e9 des os.<\/td><\/tr><tr><td>Zinc<\/td><td>Contribue \u00e0 la croissance, \u00e0 la r\u00e9paration des tissus et \u00e0 la r\u00e9gulation des organes reproducteurs.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Valeurs nutritionnelles de l&rsquo;oeuf<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"942\" height=\"256\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/oeufs.png\" alt=\"\" class=\"wp-image-47550\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Comment choisir la meilleure option?<\/h3>\n\n\n\n<p>Si le jaune d\u2019\u0153uf est tr\u00e8s bien dig\u00e9r\u00e9 cru, ce n&rsquo;est pas le cas du blanc. En effet, le blanc d\u2019\u0153uf contient des inhibiteurs d&rsquo;enzymes, qui sont d\u00e9natur\u00e9s avec la cuisson. Cela explique que la <strong>bio-disponibilit\u00e9 du blanc d\u2019\u0153uf cru<\/strong> soit de <strong>50% <\/strong>tandis que celle du <strong>blanc cuit est de 92%<\/strong>.<\/p>\n\n\n\n<p>La bio-disponibilit\u00e9 change avec la cuisson.<\/p>\n\n\n\n<p><strong>L\u2019\u0153uf \u00e0 la coque<\/strong> est donc un bon moyen pour <strong>profiter des bienfaits nutritionnels de l\u2019\u0153uf<\/strong>, car le jaune y est cru et le blanc cuit.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Les \u0153ufs sous leurs diff\u00e9rentes formes&nbsp;:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\n  <strong>Forme<\/strong>\n  <\/td><td>   <strong>Temps  de cuisson<\/strong>   <\/td><\/tr><tr><td>\n  \u0152ufs durs\n  <\/td><td>\n  10 minutes \n  <\/td><\/tr><tr><td>\n  \u0152ufs \u00e0 la coque\n  <\/td><td>\n  3 minutes\n  <\/td><\/tr><tr><td>\n  \u0152ufs mollets\n  <\/td><td>\n  4 \u00e0 5 minutes\n  <\/td><\/tr><tr><td>\n  \u0152ufs sur le plat\n  <\/td><td>\n  2 minutes\n  <\/td><\/tr><tr><td>\n  \u0152ufs brouill\u00e9s\n  <\/td><td>\n  45 secondes\n  <\/td><\/tr><tr><td>\n  Omelettes\n  <\/td><td>\n  3 \u00e0 4 minutes\n  <\/td><\/tr><tr><td>\n  \u0152ufs toqu\u00e9s\n  <\/td><td>\n  3 minutes avec fromage\n  <\/td><\/tr><tr><td>\n  \u0152ufs vapeur\n  <\/td><td>\n  12 minutes \n  <\/td><\/tr><tr><td>\n  \u0152ufs poch\u00e9s\n  <\/td><td>\n  1 \u00e0 2 minutes\n  <\/td><\/tr><tr><td>\n  \u0152ufs cocotte\n  <\/td><td>\n  15 minutes avec cr\u00e8me fraiche\n  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Bon \u00e0 savoir<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Un \u0153uf entier a un profil d&rsquo;acides amin\u00e9s parfait et contient en moyenne 6 \u00e0 7 gr de prot\u00e9ines r\u00e9parties approximativement \u00e0 2\/3 pour le blanc et 1\/3 pour le jaune.<\/li><li>2 \u0153ufs n&rsquo;apportent que 150 kcal et sont donc recommand\u00e9s pour les r\u00e9gimes.<\/li><li>\u00c0 cause de sa teneur \u00e9lev\u00e9e en cholest\u00e9rol, le jaune d\u2019\u0153uf a tendance \u00e0 avoir mauvaise presse. Le cholest\u00e9rol est n\u00e9cessaire \u00e0 la sant\u00e9 et aucune \u00e9tude n\u2019a prouv\u00e9 que la consommation d\u2019\u0153ufs augmente les risques de maladies cardiaques.<\/li><li>L\u2019\u0153uf a une forte teneur en eau, ce qui est propice au d\u00e9veloppement microbien. Il faut donc le manipuler et le conserver dans les meilleures conditions.&nbsp;<\/li><li>Certains ingr\u00e9dients contenus dans les jaunes, comme la Choline et la vitamine D, ou les omega-9 sont b\u00e9n\u00e9fiques pour la sant\u00e9, ainsi que lut\u00e9ine et z\u00e9axanthine : deux antioxydants (carot\u00e9no\u00efdes) favorisant la bonne sant\u00e9 des yeux. <\/li><\/ul>\n\n\n\n<p>&nbsp; Pour en savoir plus, consultez nos&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/nutrition\/tables-alimentaires\/\"><strong>autres tables alimentaires<\/strong><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les \u0153ufs ont bien des qualit\u00e9s nutritionnelles. Ils m\u00e9ritent largement leur place au menu au m\u00eame titre que les viandes ou les poissons. Ils se consomment de plusieurs fa\u00e7ons, durs, mollets, brouill\u00e9s, en omelette&#8230; ou m\u00eame crus fa\u00e7on Rocky! Les jaunes ou les blancs font \u00e9galement partie de nombreuses recettes sucr\u00e9es ou sal\u00e9es. Ils sont [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":46621,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2157],"tags":[899,2230,1867],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Valeur nutritionnelle des oeufs, bienfaits &amp; comment choisir<\/title>\n<meta name=\"description\" content=\"Table alimentaire des oeufs. 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