{"id":46658,"date":"2020-06-04T11:47:13","date_gmt":"2020-06-04T09:47:13","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46658"},"modified":"2023-01-02T15:51:45","modified_gmt":"2023-01-02T14:51:45","slug":"oleagineux","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/oleagineux\/","title":{"rendered":"Les ol\u00e9agineux"},"content":{"rendered":"\r\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-oleagineux-1.jpg\" alt=\"Table alimentaire et valeur nutritionnelle des ol\u00e9agineux\" class=\"wp-image-46660\"\/><\/figure>\r\n\r\n\r\n\r\n<p>Les ol\u00e9agineux sont des<strong>&nbsp;fruits ou des graines riches en acides gras<\/strong>&nbsp;que l\u2019on cultive dans le but d\u2019en extraire les huiles \u00e0 des fins alimentaires. Certains d\u2019entre eux peuvent contenir <strong>60 % de lipides<\/strong> et par cons\u00e9quent leur&nbsp;<strong>valeur \u00e9nerg\u00e9tique (calories) est tr\u00e8s \u00e9lev\u00e9e.<\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Les bienfaits des noix et ol\u00e9agineux<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Les ol\u00e9agineux renferment de&nbsp;<strong>nombreux atouts pour la sant\u00e9<\/strong>. Les graisses qu\u2019ils contiennent sont des<strong> acides gras insatur\u00e9s (bonnes graisses)<\/strong> dont les <strong>Om\u00e9ga 3<\/strong>. Or, ils sont b\u00e9n\u00e9fiques pour le syst\u00e8me cardiovasculaire. Pauvres en sucres, ils apportent les <strong>fibres indispensables au transit<\/strong> ainsi que de la <strong>vitamine E<\/strong> (antioxydant) et des min\u00e9raux.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">Apports principaux :<\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\"><li>\u2022 Acides gras mono-insatur\u00e9s<\/li><li>Min\u00e9raux : fer, magn\u00e9sium, calcium, potassium, zinc <\/li><li>Vitamines du groupe B et E<\/li><li><\/li><li>Phytost\u00e9rols =&gt; Antioxydants<\/li><li>Fibres<\/li><\/ul>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">Ol\u00e9agineux et prot\u00e9ines :<\/h3>\r\n\r\n\r\n\r\n<p>Dans une proportion moindre que les produits animaliers, les ol\u00e9agineux contiennent aussi leur&nbsp;<strong>part de prot\u00e9ines<\/strong>. De moins bonne qualit\u00e9, elles sont dites \u00abincompl\u00e8tes\u00bb car il leur&nbsp;<strong>manque certains acides amin\u00e9s essentiels<\/strong>&nbsp;pour avoir une valeur biologique similaire \u00e0 celle des viandes, des poissons, \u0153ufs et autres produits laitiers.&nbsp; &nbsp;<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Fruits ou graines : quelles valeurs nutritionnelles ?<\/h2>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"772\" height=\"450\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/fruits-oleagineux.png\" alt=\"\" class=\"wp-image-47341\"\/><\/figure><\/div>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"771\" height=\"398\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/Graines-oleagineuses-2.png\" alt=\"\" class=\"wp-image-47348\"\/><\/figure><\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Bon \u00e0 savoir<\/h2>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\"><li>Pour r\u00e9tablir l\u2019\u00e9quilibre prot\u00e9ique des ol\u00e9agineux il faut les consommer avec une portion de l\u00e9gumineuses et \/ ou de prot\u00e9ines d\u2019origine animales afin de fournir les acides amin\u00e9s manquants et constituer une prot\u00e9ine compl\u00e8te.&nbsp;<\/li><li>Attention \u00e0 la valeur calorique des noix et autres fruits secs. Limitez leur consommation en raison de leur teneur en calories \u00e9lev\u00e9e, en cas de r\u00e9gime de s\u00e8che ou de perte de poids. Une petite quantit\u00e9 suffit.<\/li><\/ul>\r\n\r\n\r\n\r\n<p>D\u00e9couvrez ici&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/nutrition\/tables-alimentaires\/\"><strong>nos autres tables alimentaires<\/strong><\/a>.<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Les ol\u00e9agineux sont des&nbsp;fruits ou des graines riches en acides gras&nbsp;que l\u2019on cultive dans le but d\u2019en extraire les huiles \u00e0 des fins alimentaires. Certains d\u2019entre eux peuvent contenir 60 % de lipides et par cons\u00e9quent leur&nbsp;valeur \u00e9nerg\u00e9tique (calories) est tr\u00e8s \u00e9lev\u00e9e. Les bienfaits des noix et ol\u00e9agineux Les ol\u00e9agineux renferment de&nbsp;nombreux atouts pour la [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":46660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2157],"tags":[329,1848,2230,1867],"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>Table alimentaire des ol\u00e9agineux, bienfaits et comment choisir<\/title>\n<meta name=\"description\" content=\"Valeurs nutritionnelles des ol\u00e9agineux : Tout ce que vous devez savoir sur les noix, graines de cette famille d&#039;aliments avant de les manger quotidiennement\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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