{"id":6030,"date":"2014-10-01T08:49:52","date_gmt":"2014-10-01T08:49:52","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=6030"},"modified":"2020-10-12T15:26:26","modified_gmt":"2020-10-12T13:26:26","slug":"bons-glucides-cg","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/bons-glucides-cg\/","title":{"rendered":"Mangez-vous les bons glucides ?"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2015\/09\/mes-conseils-fit.jpg\" alt=\"Mes conseils Fit\" class=\"wp-image-51479\"\/><\/figure>\n\n\n\n<h2>IG et charge glyc\u00e9mique<\/h2>\n\n\n\n<p><strong>Votre corps a <a href=\"\/conseils\/glucides-prise-muscle\/\">besoin de&nbsp;glucides<\/a>&nbsp;pour fonctionner, c\u2019est le type de nutriments qui lui donne de l\u2019\u00e9nergie et le principal carburant de votre cerveau. Sans glucides, on se sent faibles, parfois agressifs, c\u2019est l\u2019hypoglyc\u00e9mie. Toutefois, il y a glucides et glucides, sucres et sucres. On a tendance \u00e0 les diff\u00e9rencier simplement entre sucres rapides et sucres lents. Mais ils n\u2019ont pas du tout&nbsp;la m\u00eame influence sur votre taux de sucre sanguin.<\/strong><\/p>\n\n\n<h2 class=\"has-number\">Comment choisir ses glucides ? <\/h2>\n\n\n\n<p>Si les c\u00e9r\u00e9ales, riz complet, graines de quinoa, \u00e9peautre\u2026&nbsp; les l\u00e9gumineuses comme les haricots en grains, les lentilles\u2026 sont des glucides sains et bourr\u00e9s de nutriments, les sucres simples, comme le sucre en poudre ou en morceaux, les g\u00e2teaux, les biscuits, ne sont pas recommand\u00e9s.<\/p>\n\n\n<h2 class=\"has-number\">L&rsquo;index glyc\u00e9mique<\/h2>\n\n\n\n<p>Les glucides sont class\u00e9s selon leur index glyc\u00e9mique, IG, qui mesure la rapidit\u00e9 de ces sucres ou hydrates de carbone \u00e0 passer dans le sang. Ceux qui ont un IG faible sont int\u00e9ressants car ils ne provoquent&nbsp;<strong>pas de pic d\u2019insuline<\/strong>, tandis que les IG \u00e9lev\u00e9s sont consid\u00e9r\u00e9s comme \u00e0 \u00e9viter, (parmi eux, on compte le pain blanc, les p\u00e2tes\u2026) Mais ce classement qui&nbsp;<strong>consid\u00e8re les aliments bons ou mauvais selon leur IG<\/strong>&nbsp;ne suffit pas vraiment \u00e0 les diff\u00e9rencier car cela est \u00e0 rapprocher aussi de la quantit\u00e9 de sucres qu\u2019ils contiennent (dans leurs valeurs nutritionnelles lipides, glucides, protides).<br>Par exemple, la carotte est un l\u00e9gume, donc,&nbsp; a priori, inoffensif&nbsp; et devrait pouvoir faire partie de votre r\u00e9gime alimentaire sans que vous soyez inqui\u00e9t\u00e9. Or si on consid\u00e8re son simple IG, il est de 40 pour la carotte cuite, ce qui le place parmi les aliments \u00e0 \u00e9viter. Pourtant la teneur en sucre de la carotte n\u2019est que de 5%, ce qui fait de ce l\u00e9gume un bon choix pour&nbsp;<a href=\"\/conseils\/programme-alimentaire-perte-poids-femme\/\"><strong>les r\u00e9gimes hypocaloriques<\/strong><\/a>&nbsp;et n\u2019a pas \u00eatre redout\u00e9 par les diab\u00e9tiques, car son effet sur le taux de sucre dans le sang sera moindre.<\/p>\n\n\n<h2 class=\"has-number\"> <br>Comprendre la charge glyc\u00e9mique des aliments <\/h2>\n\n\n\n<p>Examinez donc plut\u00f4t la charge glyc\u00e9mique des aliments plut\u00f4t que leur IG c\u2019est \u00e0 dire la proportion entre l\u2019IG et la teneur en sucres. En effet, si l\u2019index glyc\u00e9mique tient compte de la qualit\u00e9 des glucides, c\u2019est la charge glyc\u00e9mique qui donne la quantit\u00e9 de glucides contenue dans une portion de cet aliment. L\u2019index glyc\u00e9mique n\u2019est donc pas le seul crit\u00e8re \u00e0 examiner car un aliment \u00e0 IG \u00e9lev\u00e9 n\u2019est pas forc\u00e9ment \u00e0 \u00e9viter.<br>On calcule la charge glyc\u00e9mique en&nbsp; multipliant l\u2019IG par la quantit\u00e9 de glucides par portion, le tout divis\u00e9 par 100. CG= (IG x portion en g)\/100.<br>Les aliments \u00e0 CG \u00e9lev\u00e9 (sup\u00e9rieur \u00e0 20) sont \u00e0 \u00e9viter, par exemple la pizza, les frites, le pain blanc\u2026 mais pas les fruits pourtant sucr\u00e9s dont la CG reste faible \u00e0 mod\u00e9r\u00e9e.<br>Sur une journ\u00e9e, l\u2019ensemble des aliments consomm\u00e9s doit rester dans un seuil de CG compris entre 80 et 120 et id\u00e9alement ne pas d\u00e9passer les 120.<br>Pour plus d&rsquo;informations, consultez&nbsp;<a href=\"\/conseils\/nutrition\/tables-alimentaires\/\"><strong>nos tables alimentaires<\/strong>.<\/a><\/p>\n\n\n\n<p>Source : jillianmichaels.com , lanutrition.fr.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>IG et charge glyc\u00e9mique Votre corps a besoin de&nbsp;glucides&nbsp;pour fonctionner, c\u2019est le type de nutriments qui lui donne de l\u2019\u00e9nergie et le principal carburant de votre cerveau. Sans glucides, on se sent faibles, parfois agressifs, c\u2019est l\u2019hypoglyc\u00e9mie. Toutefois, il y a glucides et glucides, sucres et sucres. On a tendance \u00e0 les diff\u00e9rencier simplement entre [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":51479,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1877],"tags":[82,40,629,108,547],"post_theme":[1932],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Choisir de bons glucides avec Ig et charge glyc\u00e9mique<\/title>\n<meta name=\"description\" content=\"Mangez-vous les bons glucides ? \u2605Index glyc\u00e9mique \u2605Comment calculer la charge glyc\u00e9mique des glucides \u2605Taux de sucre sanguin\u2605Pic d&#039;insuline\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/bons-glucides-cg\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Choisir de bons glucides avec Ig et charge glyc\u00e9mique\" \/>\n<meta property=\"og:description\" content=\"Mangez-vous les bons glucides ? 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