{"id":753,"date":"2019-07-05T17:17:11","date_gmt":"2019-07-05T15:17:11","guid":{"rendered":"https:\/\/www.eatology.fr\/?p=753"},"modified":"2019-07-10T18:10:42","modified_gmt":"2019-07-10T16:10:42","slug":"controler-ses-macros-le-secret-dune-bonne-diete","status":"publish","type":"post","link":"https:\/\/www.eatology.fr\/en\/manger-sain\/controler-ses-macros-le-secret-dune-bonne-diete\/","title":{"rendered":"Contr\u00f4ler ses macros, le secret d’une bonne di\u00e8te"},"content":{"rendered":"

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Eatology vous explique pourquoi calculer ses macros est aussi important que le nombre de calories dans vos assiettes.<\/p>\n

Qu\u2019appelle-t-on les macros en nutrition ? Quel est leur r\u00f4le dans le cadre d\u2019un r\u00e9gime nutritionnel ?<\/p>\n

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Les objectifs d\u2019un r\u00e9gime<\/h2>\n

Pour expliquer pourquoi calculer ses macros, commen\u00e7ons par rappeler les m\u00e9canismes nutritionnels en jeu dans notre alimentation.<\/p>\n

Chaque aliment apporte son nombre de calories. Par exemple, 100 grammes d\u2019avocat apportent 160 calories (en v\u00e9rit\u00e9, 160 kilocalories, ou kcal, mais simplifions). La m\u00eame quantit\u00e9 de quinoa cuite, c\u2019est environ 116 calories. <\/p>\n

Nous mangeons pour apporter \u00e0 notre organisme le niveau d\u2019\u00e9nergie n\u00e9cessaire \u00e0 son fonctionnement et \u00e0 nos activit\u00e9s quotidiennes. Il faut bien l\u2019avouer, nous mangeons aussi pour le plaisir d\u2019un bon repas et par gourmandise. Mais laissons cela de c\u00f4t\u00e9 pour le moment. <\/p>\n

Comme nous l\u2019avons vu dans notre article sport et nutrition<\/a>, nos d\u00e9penses \u00e9nerg\u00e9tiques se r\u00e9partissent en trois groupes :<\/p>\n

  • 10% des d\u00e9penses \u00e9nerg\u00e9tiques servent \u00e0 la digestion<\/li>\n
  • 60 \u00e0 80% servent au maintien des fonctions de base de l\u2019organisme au repos<\/li>\n
  • 10% \u00e0 30% pour l\u2019ensemble des activit\u00e9s physiques, y compris le sport<\/li>\n

     
    \nPour assurer ses d\u00e9penses, notre corps trouve l’apport dont il a besoin en utilisant les calories contenues dans nos aliments. Nos d\u00e9penses \u00e9nerg\u00e9tiques et par cons\u00e9quent l\u2019apport calorique dont nous avons besoin varient selon notre \u00e2ge, notre poids, notre niveau d\u2019activit\u00e9 mais aussi notre     m\u00e9tabolisme<\/a>. En moyenne, un homme de 30 ans moyennement actif d\u00e9pense entre 2000 et 2200 calories par jour. Une femme, elle, a besoin de 1500 \u00e0 1800 calories. <\/p>\n

    Et ces calories, d\u2019o\u00f9 viennent-elles ? Des macronutriments – ou macros<\/strong> – contenus dans les aliments. C\u2019est pour cette raison que toutes les calories ne se valent pas. Lorsque vous avez un objectif de poids pr\u00e9cis, la quantit\u00e9 de calories ne fait pas tout. Le type de nutriments \u00e0 l’origine de ces calories est essentiel. C\u2019est l\u00e0 que calculer ses macros entre en jeu. <\/p>\n

    Pourquoi les macros ?<\/h2>\n

    Il existe 3 grands types de macronutriments contenus dans les aliments :<\/p>\n

  • glucides (en anglais carb, pour carbohydrates)<\/li>\n
  • proteines<\/li>\n
  • lipides (en anglais \u201cfats\u201d, c\u2019est \u00e0-dire les graisses)<\/li>\n

     <\/p>\n

    L\u2019alcool en fait aussi partie, mais chez Eatology nous pr\u00e9f\u00e9rons vous parler alimentation. Question de bien-\u00eatre. <\/p>\n

    Chaque macro est transform\u00e9, stock\u00e9 et utilis\u00e9 par notre corps diff\u00e9remment. Aucun d\u2019entre eux n\u2019est mauvais ou bon en soi. C\u2019est leur dosage et vos besoins qui comptent. <\/p>\n

    Les glucides contenus par exemple dans les fruits frais ou dans les c\u00e9r\u00e9ales compl\u00e8tes fournissent l\u2019\u00e9nergie dont le cerveau a besoin et sont utilis\u00e9s par nos globules rouges. <\/p>\n

    Les prot\u00e9ines ne fournissent pas directement de l\u2019\u00e9nergie, mais elles jouent un r\u00f4le essentiel dans la structure des tissus et le renouvellement cellulaire, dans la digestion et dans nos d\u00e9fenses immunitaires. <\/p>\n

    Enfin, l\u2019un des r\u00f4les cl\u00e9s des lipides est le transport et l\u2019absorption des vitamines A, D, E et K. Les acides gras non satur\u00e9s<\/a> jouent \u00e9galement un r\u00f4le dans la diminution des risques cardio-vasculaires. Pensez huile d\u2019olive et r\u00e9gime m\u00e9diterran\u00e9en\u2026 Ce n\u2019est pas pour rien que les lipides sont au c\u0153ur du r\u00e9gime k\u00e9to<\/a>.<\/p>\n

    Parce que leur r\u00f4le, leur stockage et leur utilisation sont diff\u00e9rents, un r\u00e9gime \u00e9quilibr\u00e9 en macros ne r\u00e9pond pas aux m\u00eames besoins qu\u2019un r\u00e9gime riche en prot\u00e9ines mais faible en glucides. De la m\u00eame mani\u00e8re, un r\u00e9gime fort en lipides peut s\u2019av\u00e9rer tr\u00e8s utile, notamment pour br\u00fbler rapidement les graisses et contr\u00f4ler votre app\u00e9tit. <\/p>\n

     <\/p>\n

    Calculer ses macros pour atteindre son objectif<\/h2>\n

    Quand on parle de contr\u00f4ler ou de calculer ses macros, de quoi parle-t-on ? <\/p>\n

    Il s\u2019agit tout simplement de consommer une quantit\u00e9 pr\u00e9cise de glucides, lipides et prot\u00e9ines. Tout en restant dans l\u2019objectif de calories que l\u2019on s\u2019est fix\u00e9. Et c\u2019est l\u00e0 que les choses se compliquent un peu. <\/p>\n

    Chaque macro apporte en effet un nombre pr\u00e9cis de calories. Les glucides et les prot\u00e9ines apportent 4 calories par gramme. La m\u00eame quantit\u00e9 de lipides apporte 9 calories. <\/p>\n

    Par cons\u00e9quent le nombre de calories que vous consommez est directement li\u00e9 \u00e0 la quantit\u00e9 de macros contenus dans les aliments et au dosage de vos portions. <\/p>\n

    Par exemple :<\/p>\n

    100 g de saumon sauvage apportent 0 g de glucides, 20 g de prot\u00e9ines, et 9 g de lipides.
    \nCes macros apportent un total de 161 kcal. <\/p>\n

    100 g de pur\u00e9e de patate douce, c\u2019est 12 g de glucides, 1 g de prot\u00e9ines, et 2 g de lipides. Donc pour ces macros le total est de 70 kcal. <\/p>\n

    Calculer ses macros, c’est respecter l\u2019\u00e9quilibre entre glucides \/ prot\u00e9ines \/ lipides que l\u2019on souhaite, tout en veillant \u00e0 ce que la taille des portions ne d\u00e9passe pas notre objectif de calories.<\/strong><\/p><\/blockquote>\n

    Chez Eatology, nous \u00e9laborons des programmes complets qui prennent en compte non seulement le nombre de calories, mais aussi les besoins en macros sp\u00e9cifiques \u00e0 chaque objectif.
    \nDepuis la qualit\u00e9 des ingr\u00e9dients jusqu\u2019\u00e0 la taille des portions, tout est con\u00e7u pour r\u00e9pondre \u00e0 un objectif nutritionnel pr\u00e9cis.<\/p>\n

    Et comme notre chef \u00e9labore uniquement ses recettes \u00e0 partir d’ingr\u00e9dients frais et de saison, vous n\u2019avez pas \u00e0 choisir entre go\u00fbt et calories. <\/p>\n

    Consultez-nous<\/a> pour comprendre ce que les menus healthy Eatology<\/a> peuvent faire pour vous.<\/p>\n

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    Cr\u00e9dits Photos :<\/strong>
    \nPhoto de picjumbo.com sur 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":"

    Eatology vous explique pourquoi calculer ses macros est aussi important que le nombre de calories dans vos assiettes. Qu\u2019appelle-t-on les macros en nutrition ? Quel est leur r\u00f4le dans le cadre d\u2019un r\u00e9gime nutritionnel ?

    \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 objectifs d\u2019un r\u00e9gime Pour expliquer pourquoi calculer ses macros, commen\u00e7ons par rappeler les m\u00e9canismes nutritionnels en jeu dans notre alimentation. […]<\/p>\n","protected":false},"author":1,"featured_media":590,"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":[81,332,330,26,149,151,22,27,153,326,325,157,43,327,331,329,29,82,87,328],"class_list":["post-753","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\/753","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=753"}],"version-history":[{"count":4,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/posts\/753\/revisions"}],"predecessor-version":[{"id":942,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/posts\/753\/revisions\/942"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/media\/590"}],"wp:attachment":[{"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/media?parent=753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/categories?post=753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/tags?post=753"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.eatology.fr\/en\/wp-json\/wp\/v2\/yst_prominent_words?post=753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}