{"id":46644,"date":"2020-06-04T11:47:11","date_gmt":"2020-06-04T09:47:11","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46644"},"modified":"2021-09-30T16:39:34","modified_gmt":"2021-09-30T14:39:34","slug":"legumineuses","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/legumineuses\/","title":{"rendered":"Les l\u00e9gumineuses"},"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-legumineuses.jpg\" alt=\"Table alimentaire et valeur calorique des l\u00e9gumineuses\" class=\"wp-image-46647\"\/><\/figure>\n\n\n\n<p>Les <strong>l\u00e9gumineuses<\/strong> constituent une <strong>excellente source de prot\u00e9ines v\u00e9g\u00e9tales<\/strong>. Elles sont compl\u00e9mentaires des viandes et poissons divers <strong>sans l\u2019apport de graisses satur\u00e9es et<\/strong> faibles en calories. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Les bienfaits des l\u00e9gumineuses<\/h3>\n\n\n\n<p><strong>Riches en fibres, en vitamines et en min\u00e9raux<\/strong>, elles sont une bonne alternative pour les <strong>personnes intol\u00e9rantes au gluten<\/strong> qui souhaitent <strong><a href=\"https:\/\/www.fitadium.com\/427-proteines-vegetales\">consommer des prot\u00e9ines de sources v\u00e9g\u00e9tales<\/a><\/strong> sans risque. A ne pas confondre avec les l\u00e9gumes, qui, quant \u00e0 eux, sont riches en vitamines et pauvres en calories.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Apports principaux <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vitamines du groupe B<\/li><li>Min\u00e9raux&nbsp;: magn\u00e9sium, calcium, s\u00e9l\u00e9nium&nbsp;<\/li><li>Antioxydants<\/li><li>Fibres<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Sources de prot\u00e9ines<\/h3>\n\n\n\n<p>Leur <strong>teneur \u00e9lev\u00e9e en prot\u00e9ines <\/strong>peut \u00eatre une <strong>alternative int\u00e9ressante aux prot\u00e9ines animales<\/strong>. Il est n\u00e9anmoins parfois n\u00e9cessaire d\u2019y apporter un ajustement car la plupart des <strong>l\u00e9gumineuses ne contiennent pas tous les acides amin\u00e9s essentiels<\/strong> (acides amin\u00e9s que le corps ne peut pas fabriquer), par cons\u00e9quent les prot\u00e9ines qu\u2019elles apportent ne sont pas compl\u00e8tes*. <\/p>\n\n\n\n<p>Comme le corps les dig\u00e8re lentement, elles ne font pas monter le taux de sucre sanguin rapidement, ce qui en fait un bon choix pour fournir de  l&rsquo;\u00e9nergie durable. Privil\u00e9giez les IG moyens \u00e0 bas (inf\u00e9rieurs \u00e0 50) sauf pour les f\u00e8ves qui sont l&rsquo;exception avec une \u00ab\u00a0concentration\u00a0\u00bb en glucide proche de 7g pour 100g = 7%, ce qui fait que l&rsquo;on peut en consommer occasionnellement (tout comme les navets, past\u00e8que, melon). <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Valeurs nutritionnelles des l\u00e9gumineuses<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"656\" height=\"484\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/legumineuses.png\" alt=\"\" class=\"wp-image-47676\"\/><\/figure><\/div>\n\n\n\n<p>En <strong>associant les l\u00e9gumineuses \u00e0 certaines c\u00e9r\u00e9ales<\/strong> il est possible de <strong>reconstituer une prot\u00e9ine compl\u00e8te<\/strong> dont la valeur biologique<em>*<\/em> est proche des celles des prot\u00e9ines animales. Appel\u00e9es prot\u00e9ines compl\u00e8tes, elles contiennent tous les acides amin\u00e9s essentiels indispensables \u00e0 l\u2019organisme. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Les meilleures associations de c\u00e9r\u00e9ales et l\u00e9gumineuses<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>\n  <strong>C\u00e9r\u00e9ales<\/strong>\n  <\/td><td>\n  \n  <\/td><td>\n  <strong>L\u00e9gumineuses<\/strong>\n  <\/td><\/tr><tr><td>\n  Riz complet\n  <\/td><td>\n  &amp;\n  <\/td><td>\n  Haricots rouges\n  <\/td><\/tr><tr><td>\n  P\u00e2tes compl\u00e8tes\n  <\/td><td>\n  &amp;\n  <\/td><td>\n  Pois cass\u00e9s\n  <\/td><\/tr><tr><td>\n  Ma\u00efs\n  <\/td><td>\n  &amp;\n  <\/td><td>\n  F\u00e8ves\n  <\/td><\/tr><tr><td>\n  Avoine\n  <\/td><td>\n  &amp;\n  <\/td><td>\n  Soja\n  <\/td><\/tr><tr><td>\n  Semoule\n  <\/td><td>\n  &amp;\n  <\/td><td>\n  Pois chiches\n  <\/td><\/tr><tr><td>\n  Pain complet\n  <\/td><td>\n  &amp;\n  <\/td><td>\n  Lentilles\n  <\/td><\/tr><\/tbody><\/table>\n\n\n\n<h2 class=\"wp-block-heading\">Bon \u00e0 savoir<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Les haricots rouges blancs, noirs, les petits pois et les flageolets sont souvent consid\u00e9r\u00e9s \u00e0 tort comme des l\u00e9gumes. Si ce sont des cosses \u00e0 graines, ce sont des l\u00e9gumineuses.<\/li><li>Ils ont des vertus similaires aux autres l\u00e9gumineuses et n\u00e9cessitent d\u2019\u00eatre consid\u00e9r\u00e9s comme tels.<\/li><li>Contr\u00f4lez donc vos portions en cas de r\u00e9gime car la valeur calorique des l\u00e9gumineuses est plus \u00e9lev\u00e9e que les l\u00e9gumes, malgr\u00e9 un index glyc\u00e9mique relativement bas.<\/li><li>Toutefois les graines ont plus d&rsquo;avantages nutritionnels que les f\u00e9culents, car elles sont plus riches en prot\u00e9ines.<\/li><\/ul>\n\n\n\n<p>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\n\n\n<p><em>*Les prot\u00e9ines\ncompl\u00e8tes sont celles qui fournissent tous les acides amin\u00e9s essentiels qui\nsont les acides amin\u00e9s que le corps ne peut pas fabriquer. <\/em><\/p>\n\n\n\n<p><em>*La valeur biologique\nd\u2019une prot\u00e9ine sert de r\u00e9f\u00e9rence pour d\u00e9terminer sa qualit\u00e9 et sa capacit\u00e9 \u00e0\n\u00eatre assimil\u00e9e et utilis\u00e9e par le corps. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les l\u00e9gumineuses constituent une excellente source de prot\u00e9ines v\u00e9g\u00e9tales. Elles sont compl\u00e9mentaires des viandes et poissons divers sans l\u2019apport de graisses satur\u00e9es et faibles en calories. Les bienfaits des l\u00e9gumineuses Riches en fibres, en vitamines et en min\u00e9raux, elles sont une bonne alternative pour les personnes intol\u00e9rantes au gluten qui souhaitent consommer des prot\u00e9ines de [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":46647,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2157],"tags":[403,1867],"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>Table alimentaire des l\u00e9gumineuses, bienfaits et comment choisir<\/title>\n<meta name=\"description\" content=\"Table alimentaire des l\u00e9gumineuses: Tout ce que vous devez savoir sur la valeur nutritionnelle des l\u00e9gumineuses avant de les ajouter \u00e0 votre alimentation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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