{"id":17795,"date":"2025-04-02T22:09:01","date_gmt":"2025-04-02T22:09:01","guid":{"rendered":"https:\/\/duoveo.com\/non-classifiee\/healthy-meal-planning-portion-control-and-food-combinations\/"},"modified":"2025-04-02T22:52:47","modified_gmt":"2025-04-02T22:52:47","slug":"repas-equilibres-portions-et-combinaisons-alimentaires","status":"publish","type":"post","link":"https:\/\/duoveo.com\/fr\/bien-etre-physique\/repas-equilibres-portions-et-combinaisons-alimentaires\/","title":{"rendered":"Repas \u00e9quilibr\u00e9s : Portions et combinaisons alimentaires"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"17795\" class=\"elementor elementor-17795 elementor-15937\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-87d8d61 e-flex e-con-boxed e-con e-parent\" data-id=\"87d8d61\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b03e6d5 elementor-widget elementor-widget-text-editor\" data-id=\"b03e6d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Vous r\u00eavez d&rsquo;un corps sain, d&rsquo;une \u00e9nergie d\u00e9bordante, et d&rsquo;une digestion fluide comme un ruisseau de montagne ? Eh bien, tout commence dans l&rsquo;assiette ! des repas \u00e9quilibr\u00e9s sont un art subtil entre portions id\u00e9ales et combinaisons d&rsquo;aliments intelligentes. Les cl\u00e9s ? Pas de r\u00e9gime draconien, mais des astuces simples pour chouchouter votre m\u00e9tabolisme et \u00e9viter les montagnes russes de la faim. Aujourd&rsquo;hui, d\u00e9couvrons ensemble comment ajuster nos portions et associer les bons aliments pour rayonner de l&rsquo;int\u00e9rieur. Vous \u00eates pr\u00eats ? C\u2019est parti pour un voyage gourmand et bien-\u00eatre !<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-22d2459 e-flex e-con-boxed e-con e-parent\" data-id=\"22d2459\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d59570 elementor-widget elementor-widget-heading\" data-id=\"8d59570\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comprendre les bases de l\u2019\u00e9quilibre alimentaire<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9520a91 e-flex e-con-boxed e-con e-parent\" data-id=\"9520a91\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-152adee elementor-widget elementor-widget-text-editor\" data-id=\"152adee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Manger \u00e9quilibr\u00e9<\/b><span style=\"font-weight: 400;\"> signifie fournir \u00e0 notre corps tous les nutriments dont il a besoin pour bien fonctionner, en \u00e9vitant les exc\u00e8s comme les carences. En gros, il ne s\u2019agit pas de \u00ab\u00a0manger moins\u00a0\u00bb, mais de \u00ab\u00a0manger mieux\u00a0\u00bb. On parle ici d&rsquo;un \u00e9quilibre entre prot\u00e9ines, glucides, lipides, fibres, vitamines et min\u00e9raux, dans des proportions adapt\u00e9es \u00e0 notre organisme. Tout commence par la compr\u00e9hension des groupes d&rsquo;aliments et leur place dans l&rsquo;assiette.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a291ed elementor-widget elementor-widget-heading\" data-id=\"5a291ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Les trois macronutriments cl\u00e9s<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c117876 e-flex e-con-boxed e-con e-parent\" data-id=\"c117876\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ff69555 elementor-widget elementor-widget-text-editor\" data-id=\"ff69555\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Pour bien \u00e9quilibrer vos repas, vous devez vous familiariser avec les trois grands groupes de macronutriments :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Les prot\u00e9ines<\/b><span style=\"font-weight: 400;\"> : Elles sont les briques de votre corps. Sans elles, pas de muscles solides, ni d&rsquo;ongles ou de cheveux en pleine forme. Elles se trouvent dans la viande, le poisson, les \u0153ufs, les l\u00e9gumineuses, et certains produits laitiers.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Les glucides<\/b><span style=\"font-weight: 400;\"> : Source d\u2019\u00e9nergie imm\u00e9diate pour le cerveau et les muscles, on les trouve dans les c\u00e9r\u00e9ales compl\u00e8tes, les l\u00e9gumes racines (comme les pommes de terre), et les fruits. Attention \u00e0 diff\u00e9rencier les bons glucides (ceux \u00e0 index glyc\u00e9mique bas) des mauvais (sucre raffin\u00e9).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Les lipides<\/b><span style=\"font-weight: 400;\"> : Ils sont essentiels, oui, m\u00eame le gras ! Les lipides de qualit\u00e9, comme ceux des huiles v\u00e9g\u00e9tales (olive, colza), des avocats et des poissons gras, permettent \u00e0 vos cellules de fonctionner correctement.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-efa3491 e-flex e-con-boxed e-con e-parent\" data-id=\"efa3491\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1cdbed elementor-widget elementor-widget-heading\" data-id=\"a1cdbed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Les micronutriments et les fibres pour des repas \u00e9quilibr\u00e9s\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b03de61 e-flex e-con-boxed e-con e-parent\" data-id=\"b03de61\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d0b2932 elementor-widget elementor-widget-text-editor\" data-id=\"d0b2932\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Les micronutriments (vitamines, min\u00e9raux) sont \u00e9galement essentiels \u00e0 l&rsquo;\u00e9quilibre de vos repas. Ils ne sont pas une source d&rsquo;\u00e9nergie directe, mais participent \u00e0 des centaines de fonctions vitales dans votre organisme. Les <\/span><b>fibres<\/b><span style=\"font-weight: 400;\"> quant \u00e0 elles, jouent un r\u00f4le crucial dans la r\u00e9gulation de la digestion, en aidant le transit et en favorisant une sensation de sati\u00e9t\u00e9.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66a416c elementor-widget elementor-widget-heading\" data-id=\"66a416c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comment composer des  repas \u00e9quilibr\u00e9s ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e59c644 elementor-widget elementor-widget-text-editor\" data-id=\"e59c644\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Pour construire un repas qui respecte l\u2019\u00e9quilibre alimentaire, il est important de varier et d\u2019associer les aliments de mani\u00e8re r\u00e9fl\u00e9chie. Voici quelques principes cl\u00e9s.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96dc3bf elementor-widget elementor-widget-heading\" data-id=\"96dc3bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. La r\u00e8gle de la moiti\u00e9 de l\u2019assiette\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8030522 elementor-widget elementor-widget-text-editor\" data-id=\"8030522\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Vous avez s\u00fbrement d\u00e9j\u00e0 entendu parler de cette fameuse astuce visuelle : consacrez la moiti\u00e9 de votre assiette \u00e0 des <\/span><b>l\u00e9gumes<\/b><span style=\"font-weight: 400;\"> ! Crus ou cuits, ces petites merveilles sont bourr\u00e9es de fibres, de vitamines, et de min\u00e9raux. Ils apportent du volume et de la couleur \u00e0 votre assiette sans surcharger l&rsquo;apport calorique. En prime, leur forte teneur en eau aide \u00e0 maintenir une bonne hydratation.<\/span><\/p><p><b>Quelques exemples :<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00e9gumes verts<\/b><span style=\"font-weight: 400;\"> : \u00c9pinards, brocolis, courgettes, haricots verts.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00e9gumes racines<\/b><span style=\"font-weight: 400;\"> : Carottes, betteraves, patates douces.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e77a7d7 e-flex e-con-boxed e-con e-parent\" data-id=\"e77a7d7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fcdac60 elementor-widget elementor-widget-heading\" data-id=\"fcdac60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Un quart pour les prot\u00e9ines<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b07729c elementor-widget elementor-widget-text-editor\" data-id=\"b07729c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Un quart de l\u2019assiette doit \u00eatre r\u00e9serv\u00e9 aux <\/span><b>prot\u00e9ines<\/b><span style=\"font-weight: 400;\">. Viandes maigres, poisson, \u0153ufs ou prot\u00e9ines v\u00e9g\u00e9tales (lentilles, tofu) font parfaitement l\u2019affaire. Choisissez des options vari\u00e9es pour couvrir vos besoins en acides amin\u00e9s essentiels.<\/span><\/p><p><b>Astuces :<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour les v\u00e9g\u00e9tariens, associez c\u00e9r\u00e9ales compl\u00e8tes et l\u00e9gumineuses pour obtenir une combinaison d&rsquo;acides amin\u00e9s complets.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Privil\u00e9giez les modes de cuisson l\u00e9gers (vapeur, grill\u00e9) afin de ne pas saturer vos prot\u00e9ines en graisses.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc5cc5e elementor-widget elementor-widget-heading\" data-id=\"cc5cc5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Le dernier quart pour les glucides complexes<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a30c144 elementor-widget elementor-widget-text-editor\" data-id=\"a30c144\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Remplissez le dernier quart de l\u2019assiette avec des <\/span><b>glucides complexes<\/b><span style=\"font-weight: 400;\"> \u00e0 index glyc\u00e9mique bas. Ces glucides fourniront de l\u2019\u00e9nergie sur la dur\u00e9e sans provoquer de pic de glyc\u00e9mie (responsable des coups de pompe apr\u00e8s le repas).<\/span><\/p><p><b>Quelques exemples :<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>C\u00e9r\u00e9ales compl\u00e8tes<\/b><span style=\"font-weight: 400;\"> : Riz brun, quinoa, orge, boulgour.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00e9gumineuses<\/b><span style=\"font-weight: 400;\"> : Lentilles, pois chiches, haricots rouges.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bcfad8e e-flex e-con-boxed e-con e-parent\" data-id=\"bcfad8e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5745b05 elementor-widget elementor-widget-heading\" data-id=\"5745b05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">La gestion des portions : comment \u00e9viter les exc\u00e8s ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50f0255 elementor-widget elementor-widget-text-editor\" data-id=\"50f0255\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">L&rsquo;\u00e9quilibre ne d\u00e9pend pas seulement de la qualit\u00e9 des aliments, mais aussi des <\/span><b>quantit\u00e9s consomm\u00e9es<\/b><span style=\"font-weight: 400;\">. Manger trop, m\u00eame des aliments sains, peut d\u00e9s\u00e9quilibrer vos apports nutritionnels. Voici quelques astuces pour g\u00e9rer vos portions intelligemment.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-682cf34 elementor-widget elementor-widget-heading\" data-id=\"682cf34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Les outils visuels<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d31594b elementor-widget elementor-widget-text-editor\" data-id=\"d31594b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">L&rsquo;une des m\u00e9thodes les plus efficaces pour surveiller vos portions est d\u2019utiliser des rep\u00e8res visuels simples, sans avoir besoin de sortir la balance de cuisine.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prot\u00e9ines<\/b><span style=\"font-weight: 400;\"> : La taille d&rsquo;une paume de main.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glucides<\/b><span style=\"font-weight: 400;\"> : La taille d\u2019un poing ferm\u00e9.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lipides<\/b><span style=\"font-weight: 400;\"> : L\u2019\u00e9quivalent de la taille de votre pouce.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00e9gumes<\/b><span style=\"font-weight: 400;\"> : Autant que vous voulez, sans restriction (en \u00e9vitant les sauces riches et trop grasses, bien entendu).<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd27cb9 elementor-widget elementor-widget-heading\" data-id=\"dd27cb9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Manger en pleine conscience<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-149721c elementor-widget elementor-widget-text-editor\" data-id=\"149721c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Prendre le temps de savourer chaque bouch\u00e9e permet non seulement de profiter du go\u00fbt des aliments, mais aussi de mieux \u00e9couter les signaux de sati\u00e9t\u00e9 de votre corps. R\u00e9sultat : vous \u00e9viterez de vous resservir par gourmandise ou par habitude.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-428a40c elementor-widget elementor-widget-heading\" data-id=\"428a40c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Les combinaisons alimentaires gagnantes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6dc7796 elementor-widget elementor-widget-text-editor\" data-id=\"6dc7796\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Certains aliments, lorsqu&rsquo;ils sont associ\u00e9s, ont des effets synergiques qui augmentent leur b\u00e9n\u00e9fice pour l&rsquo;organisme. Par exemple, certaines vitamines ne sont bien absorb\u00e9es qu&rsquo;en pr\u00e9sence de lipides, tandis que d\u2019autres nutriments se compl\u00e8tent parfaitement lorsqu\u2019ils sont consomm\u00e9s ensemble.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-872a20f elementor-widget elementor-widget-heading\" data-id=\"872a20f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Prot\u00e9ines + glucides complexes = sati\u00e9t\u00e9 durable\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ea9337 elementor-widget elementor-widget-text-editor\" data-id=\"5ea9337\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Associer une source de prot\u00e9ines \u00e0 des glucides complexes permet de maintenir une \u00e9nergie constante tout au long de la journ\u00e9e. Les prot\u00e9ines ralentissent la digestion des glucides, ce qui emp\u00eache un pic de glyc\u00e9mie et prolonge la sensation de sati\u00e9t\u00e9.<\/span><\/p><p><b>Exemple :<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Riz complet + poulet grill\u00e9<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentilles + quinoa<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0477010 elementor-widget elementor-widget-heading\" data-id=\"0477010\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Les bons gras pour mieux absorber les vitamines<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9bed6a8 elementor-widget elementor-widget-text-editor\" data-id=\"9bed6a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Les vitamines A, D, E et K sont liposolubles, c\u2019est-\u00e0-dire qu\u2019elles ont besoin de lipides pour \u00eatre correctement absorb\u00e9es par le corps. Il est donc recommand\u00e9 de toujours ajouter un peu de bonnes graisses \u00e0 vos salades ou l\u00e9gumes riches en ces vitamines.<\/span><\/p><p><b>Exemple :<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carottes r\u00e2p\u00e9es + huile d\u2019olive<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocat + \u00e9pinards<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c33b821 elementor-widget elementor-widget-heading\" data-id=\"c33b821\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Fer v\u00e9g\u00e9tal + vitamine C = absorption maximale\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afc790b elementor-widget elementor-widget-text-editor\" data-id=\"afc790b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Le fer contenu dans les v\u00e9g\u00e9taux (fer non h\u00e9minique) est moins bien absorb\u00e9 que celui des produits animaux. Mais bonne nouvelle, une petite dose de <\/span><b>vitamine C<\/b><span style=\"font-weight: 400;\"> peut booster cette absorption ! Associez donc vos aliments riches en fer avec une source de vitamine C.<\/span><\/p><p><b>Exemple :<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentilles + jus de citron<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c9pinards + poivron rouge<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8be596f elementor-widget elementor-widget-heading\" data-id=\"8be596f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comment \u00e9viter les combinaisons \u00e0 risque ?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb28b67 elementor-widget elementor-widget-text-editor\" data-id=\"eb28b67\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Certaines associations peuvent perturber la digestion ou diminuer l\u2019absorption des nutriments. Voici quelques exemples \u00e0 \u00e9viter ou \u00e0 mod\u00e9rer pour avoir des repas \u00e9quilibr\u00e9s.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f19f0f elementor-widget elementor-widget-heading\" data-id=\"1f19f0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Calcium + fer : une comp\u00e9tition d\u00e9licate<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a34da0 elementor-widget elementor-widget-text-editor\" data-id=\"8a34da0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Le calcium et le fer se \u00ab\u00a0disputent\u00a0\u00bb l\u2019absorption dans l&rsquo;intestin. Il vaut donc mieux \u00e9viter de consommer une grande quantit\u00e9 de produits laitiers en m\u00eame temps que des aliments riches en fer, comme les \u00e9pinards ou les lentilles.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f1f9d0 elementor-widget elementor-widget-heading\" data-id=\"7f1f9d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Trop de fibres et pas assez d\u2019eau<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-712b836 elementor-widget elementor-widget-text-editor\" data-id=\"712b836\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Si vous augmentez votre consommation de fibres (ce qui est une bonne id\u00e9e pour la sant\u00e9), veillez \u00e0 boire suffisamment d\u2019eau. Sinon, les fibres pourraient ralentir le transit et causer des ballonnements ou de la constipation.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0865af3 e-flex e-con-boxed e-con e-parent\" data-id=\"0865af3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-084a0c8 elementor-widget elementor-widget-heading\" data-id=\"084a0c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Conclusion : Un repas \u00e9quilibr\u00e9, pour quoi faire ?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bdcb76 elementor-widget elementor-widget-text-editor\" data-id=\"5bdcb76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Des repas \u00e9quilibr\u00e9s, c\u2019est offrir \u00e0 son corps la possibilit\u00e9 de fonctionner \u00e0 pleine puissance. En ajustant vos portions, en variant les aliments, et en combinant judicieusement les ingr\u00e9dients, vous optimisez vos apports en nutriments et boostez votre bien-\u00eatre g\u00e9n\u00e9ral. Ce n\u2019est pas une question de privation, mais d\u2019harmonie entre plaisir gustatif et nutrition intelligente. Alors, pr\u00eat(e) \u00e0 devenir un chef d&rsquo;orchestre de votre sant\u00e9 ? Mettez en pratique ces astuces et observez les effets sur votre \u00e9nergie et votre vitalit\u00e9. Bon app\u00e9tit !<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86309d9 elementor-widget elementor-widget-text-editor\" data-id=\"86309d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Sources :\u00a0<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ccaa25 elementor-widget elementor-widget-text-editor\" data-id=\"9ccaa25\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mangerbouger.fr\/\"><span style=\"font-weight: 400;\">Manger Bouger \u2013 Programme national nutrition sant\u00e9 (PNNS)<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.fondation-louisbonduelle.org\/\"><span style=\"font-weight: 400;\">Fondation Louis Bonduelle \u2013 L\u2019\u00e9quilibre alimentaire<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.santepubliquefrance.fr\/presse\/2019\/commencez-par-ameliorer-un-plat-que-vous-aimez-deja\"><span style=\"font-weight: 400;\">Sant\u00e9 Publique France \u2013 L\u2019assiette \u00e9quilibr\u00e9e<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/passeportnutrition.org\/category\/sante-globale\/sante-digestive\/\"><span style=\"font-weight: 400;\">Passeport Sant\u00e9 \u2013 Combinaisons alimentaires<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.lanutrition.fr\/bien-dans-son-assiette\/les-nutriments\"><span style=\"font-weight: 400;\">Nutrition.fr \u2013 Les nutriments essentiels<\/span><\/a><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Vous r\u00eavez d&rsquo;un corps sain, d&rsquo;une \u00e9nergie d\u00e9bordante, et d&rsquo;une digestion fluide comme un ruisseau de montagne ? Eh bien, tout commence dans l&rsquo;assiette ! des repas \u00e9quilibr\u00e9s sont un art subtil entre portions id\u00e9ales et combinaisons d&rsquo;aliments intelligentes. Les cl\u00e9s ? Pas de r\u00e9gime draconien, mais des astuces simples pour chouchouter votre m\u00e9tabolisme et [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":17793,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[72,55],"tags":[223],"class_list":["post-17795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation","category-bien-etre-physique","tag-146-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.7 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Repas \u00e9quilibr\u00e9s : Portions et combinaisons alimentaires - duoveo<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez les secrets d&#039;une planification saine de repas \u00e9quilibr\u00e9s, avec des portions ad\u00e9quates et des associations intelligentes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/duoveo.com\/fr\/bien-etre-physique\/repas-equilibres-portions-et-combinaisons-alimentaires\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Repas \u00e9quilibr\u00e9s : Portions et combinaisons alimentaires - 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