{"id":32,"date":"2019-07-01T12:39:55","date_gmt":"2019-07-01T10:39:55","guid":{"rendered":"https:\/\/www.eatology.fr\/?p=32"},"modified":"2019-07-10T18:07:28","modified_gmt":"2019-07-10T16:07:28","slug":"le-petit-dejeuner-immanquable","status":"publish","type":"post","link":"https:\/\/www.eatology.fr\/en\/manger-sain\/le-petit-dejeuner-immanquable\/","title":{"rendered":"Le petit-d\u00e9jeuner, l’immanquable"},"content":{"rendered":"

[et_pb_section bb_built=”1″ inner_width=”auto” inner_max_width=”1080px”][et_pb_row _builder_version=”3.24.1″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″][et_pb_column type=”1_5″][\/et_pb_column][et_pb_column type=”3_5″][et_pb_text admin_label=”Texte – Chapo” _builder_version=”3.24.1″ text_text_shadow_horizontal_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength=”text_text_shadow_style,%91object Object%93″ text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength=”link_text_shadow_style,%91object Object%93″ link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length=”header_text_shadow_style,%91object Object%93″ header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length=”header_text_shadow_style,%91object Object%93″ header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength=”header_text_shadow_style,%91object Object%93″ header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″ module_class=”eat-post-chapo”]<\/p>\n

Pourquoi dit-on que le petit-d\u00e9jeuner est le repas le plus important de la journ\u00e9e ? Et en quoi consiste un bon petit-d\u00e9jeuner ?<\/p>\n

Eatology vous livre ses conseils pour bien d\u00e9marrer la journ\u00e9e.<\/p>\n

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Les m\u00e9canismes physiologiques en d\u00e9but de journ\u00e9e.<\/h2>\n

Pour expliquer le petit-d\u00e9jeuner, il faut d’abord parler du sommeil. <\/p>\n

Pendant la nuit, particuli\u00e8rement dans les 3 \u00e0 4 heures pr\u00e9c\u00e9dant le r\u00e9veil, le stock de glucose disponible dans nos muscles et notre graisse diminue sous l\u2019effet de la production d\u2019insuline. Le dernier repas date alors de plusieurs heures, par cons\u00e9quent le glycog\u00e8ne stock\u00e9 dans le foie apr\u00e8s la digestion de notre d\u00eener a d\u00e9j\u00e0 \u00e9t\u00e9 utilis\u00e9. Notre organisme va donc chercher du glucose ailleurs : dans les tissus musculaires et les graisses. <\/p>\n

Refaire un plein de glucose pour recr\u00e9er cette r\u00e9serve est l\u2019une des premi\u00e8res priorit\u00e9s de la journ\u00e9e.<\/strong><\/p><\/blockquote>\n

Comme son nom anglais l\u2019indique, le petit d\u00e9jeuner est fait pour casser le je\u00fbne<\/strong> occasionn\u00e9 pendant la nuit et ainsi r\u00e9-alimenter l\u2019organisme en \u00e9nergie. Celle-ci provient directement des micronutriments (vitamines, min\u00e9raux) et macronutriments<\/a> contenus dans les aliments.<\/p>\n

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Les raisons de ne pas sauter le petit d\u00e9jeuner<\/h2>\n

Commencer la journ\u00e9e sans petit-d\u00e9jeuner c\u2019est la commencer avec un d\u00e9ficit d\u2019\u00e9nergie. <\/p>\n

Mais sauter un repas, en particulier celui qui a lieu juste avant et juste apr\u00e8s la nuit, c\u2019est aussi encourager le d\u00e9r\u00e8glement de notre horloge interne<\/a>. Les m\u00e9canismes biologiques qui g\u00e8rent l\u2019alternance entre les phases d\u2019\u00e9veil et de sommeil sont en effet partiellement ajust\u00e9s sur l\u2019heure \u00e0 laquelle nous prenons nos repas. <\/p>\n

A terme, d\u00e9marrer la journ\u00e9e sans petit-d\u00e9jeuner c\u2019est se pr\u00e9parer \u00e0 de mauvaises nuits.<\/strong><\/p><\/blockquote>\n

Sans compter que si vous attendez midi pour prendre votre premier repas, et en admettant que vous ayez din\u00e9 \u00e0 20h la veille, vous aurez soumis votre corps \u00e0 un je\u00fbne de 16 heures au total. Qui plus est les 5 \u00e0 6 derni\u00e8res heures auront \u00e9t\u00e9 pass\u00e9es de mani\u00e8re active et non au repos. Or le je\u00fbne, m\u00eame intermittent, est le mauvais conseil r\u00e9gime et forme par excellence. <\/p>\n

L’autre risque en sautant le petit d\u00e9jeuner, c\u2019est la tentation du snack en milieu de matin\u00e9e. De n\u2019importe quel snack. Dans ces moments-l\u00e0 notre int\u00e9r\u00eat se porte g\u00e9n\u00e9ralement sur la premi\u00e8re chose qui nous fait de l\u2019\u0153il, de pr\u00e9f\u00e9rence grasse et sucr\u00e9e… vous voyez ce panier de muffins qui tra\u00eene trop souvent \u00e0 c\u00f4t\u00e9 de la machine \u00e0 caf\u00e9 par exemple ?<\/p>\n

Pour \u00e9viter la sensation de faim urgente qui va s\u2019abattre sur vous, il est recommand\u00e9 de r\u00e9partir son apport en calories tout au long de la journ\u00e9e.<\/p>\n

Le petit d\u00e9jeuner doit id\u00e9alement repr\u00e9senter entre 20 et 35% de votre apport journalier en calories. Une \u00e0 deux collations qui respectent l\u2019objectif de votre r\u00e9gime sont un bon moyen d’assurer une r\u00e9partition \u00e9quilibr\u00e9e de vos apports.<\/p>\n

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Choses \u00e0 proscrire<\/h2>\n

Attention toutefois de ne pas vous ruer sur n\u2019importe quelles calories. Tous les apports ne se valent pas. <\/p>\n

Comme nous l\u2019expliquons dans notre article sur le contr\u00f4le des macros<\/a>, pour un r\u00e9gime efficace il est primordial de contr\u00f4ler non seulement la quantit\u00e9 de calories que vous absorbez au cours de la journ\u00e9e, mais \u00e9galement la quantit\u00e9 de macronutriments : glucides, prot\u00e9ines, lipides. <\/p>\n

Un apport trop important et rapide en nutriments \u00e0 fort indice glyc\u00e9mique<\/a> g\u00e9n\u00e8re un pic de glucose. Or qui dit pic \u00e0 un moment dit forc\u00e9ment creux peu de temps apr\u00e8s. Cette surabondance soudaine de glucose va cr\u00e9er un manque dans les heures qui suivent le petit-d\u00e9jeuner. Les aliments tels que pains \u00e0 la farine de bl\u00e9 blanche et c\u00e9r\u00e9ales industrielles fortement sucr\u00e9es sont donc \u00e0 proscrire. <\/p>\n

Pensez \u00e9galement \u00e0 votre c\u0153ur et \u00e0 l\u2019apport en graisses en limitant la quantit\u00e9 de bacon, malgr\u00e9 son apport en prot\u00e9ines et m\u00eame si vous avez un faible pour le petit d\u00e9jeuner \u00e0 l\u2019anglaise.<\/p>\n

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Suggestions pour le petit-d\u00e9jeuner<\/h2>\n

Le type de petit-d\u00e9jeuner que vous choisissez d\u00e9pend des objectifs que vous vous donnez. Pour de meilleurs r\u00e9sultats, tous les repas de la journ\u00e9e doivent s\u2019inscrire dans le cadre d\u2019un programme sp\u00e9cifique. <\/p>\n

L’avocat et le yaourt grec conviennent par exemple tr\u00e8s bien pour un r\u00e9gime c\u00e9tog\u00e8ne<\/a>, gr\u00e2ce \u00e0 leur apport en graisses non satur\u00e9es et en omega-3.<\/p>\n

Si en revanche les fibres et une quantit\u00e9 mesur\u00e9e de glucides sont votre priorit\u00e9, du porridge \u00e0 base de flocons d\u2019avoine accompagn\u00e9 de banane vous apporteront de quoi bien d\u00e9marrer la journ\u00e9e. <\/p>\n

Il n\u2019existe pas de recette unique qui convienne \u00e0 tout le monde.<\/strong><\/p><\/blockquote>\n

Selon nos habitudes et nos go\u00fbts, chacun r\u00e9agit diff\u00e9remment \u00e0 un type de petit-d\u00e9jeuner plut\u00f4t qu\u2019\u00e0 un autre. Nous vous conseillons donc d\u2019essayer plusieurs variations \u00e0 la fois en terme de quantit\u00e9s et d\u2019aliments pour trouver ce qui vous convient le mieux.<\/p>\n

Si vous souhaitez qu’Eatology vous aide \u00e0 bien commencer la journ\u00e9e, n\u2019h\u00e9sitez pas \u00e0 nous demander conseil.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_5″][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.24.1″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″][et_pb_column type=”1_5″][\/et_pb_column][et_pb_column type=”3_5″][et_pb_text admin_label=”Texte – Cr\u00e9dits photo” _builder_version=”3.24.1″ text_text_shadow_horizontal_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength=”text_text_shadow_style,%91object Object%93″ text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength=”link_text_shadow_style,%91object Object%93″ link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length=”header_text_shadow_style,%91object Object%93″ header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length=”header_text_shadow_style,%91object Object%93″ header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength=”header_text_shadow_style,%91object Object%93″ header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″ text_orientation=”justified” module_class=”eat-credits-photos”]<\/p>\n

Cr\u00e9dits Photos :<\/strong>
\nPhoto by Vincent Rivaud from Pexels<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_5″][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Pourquoi dit-on que le petit-d\u00e9jeuner est le repas le plus important de la journ\u00e9e ? Et en quoi consiste un bon petit-d\u00e9jeuner ? Eatology vous livre ses conseils pour bien d\u00e9marrer la journ\u00e9e.

\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> Les m\u00e9canismes physiologiques en d\u00e9but de journ\u00e9e. Pour expliquer le petit-d\u00e9jeuner, il faut d’abord parler du sommeil. Pendant la nuit, particuli\u00e8rement dans les […]<\/p>\n","protected":false},"author":1,"featured_media":835,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"yst_prominent_words":[79,81,26,80,78,83,77,85,88,86,89,84,35,75,74,82,87,76,90,73],"class_list":["post-32","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-manger-sain"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/posts\/32","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/comments?post=32"}],"version-history":[{"count":4,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/posts\/32\/revisions"}],"predecessor-version":[{"id":943,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/posts\/32\/revisions\/943"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/media\/835"}],"wp:attachment":[{"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/media?parent=32"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/categories?post=32"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/tags?post=32"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/yst_prominent_words?post=32"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}