{"id":16495,"date":"2022-01-03T22:31:47","date_gmt":"2022-01-03T21:31:47","guid":{"rendered":"https:\/\/coach-sante-nature.fr\/?p=16495"},"modified":"2022-01-03T22:31:47","modified_gmt":"2022-01-03T21:31:47","slug":"le-petit-dejeuner-un-repas-capital-pourtant-neglige","status":"publish","type":"post","link":"https:\/\/coach-sante-nature.fr\/index.php\/2022\/01\/03\/le-petit-dejeuner-un-repas-capital-pourtant-neglige\/","title":{"rendered":"Le petit d\u00e9jeuner, un repas capital pourtant n\u00e9glig\u00e9&#8230;"},"content":{"rendered":"\r\n<p>Le petit d\u00e9jeuner est \u00a0le premier repas de la journ\u00e9e, celui qui rompt le je\u00fbne de la nuit&#8230; Il est de ce fait primordial.<\/p>\r\n<p>N\u00e9anmoins, on le n\u00e9glige souvent : pas le temps, pas faim, trop fatigu\u00e9, en retard&#8230;. Toutes les excuses sont bonnes pour le r\u00e9duire au maximum.<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3 class=\"wp-block-heading\">Pourquoi le petit d\u00e9jeuner est-il si important ?<\/h3>\r\n<ul>\r\n<li>Tout d&rsquo;abord, il fait suite \u00e0 9 \u00e0 10 h de je\u00fbne pendant la nuit. M\u00eame si nous sommes au repos, notre organisme continue lui \u00e0 travailler. Par cons\u00e9quent, il consomme normalement ce que nous avons absorb\u00e9 la veille au soir.<\/li>\r\n<li>Au r\u00e9veil, nos r\u00e9serves \u00e9nerg\u00e9tiques sont au plus bas&#8230;il faut donc les recharger afin de d\u00e9marrer la journ\u00e9e en pleine forme et tenir jusqu&rsquo;au repas de midi.<\/li>\r\n<li>Les organes les plus friands d&rsquo;\u00e9nergie sont essentiellement le cerveau. Celui-ci ne fonctionne qu&rsquo;avec du glucose. Ainsi, si l&rsquo;on veut \u00eatre concentr\u00e9, performant, attentif, cr\u00e9atif, productif, si l&rsquo;on veut m\u00e9moriser plus facilement, il est \u00e9vident qu&rsquo;il faut privil\u00e9gier ce moment.\u00a0<\/li>\r\n<li>Il emp\u00eache de grignoter!!! Et oui, si vous mangez suffisamment le matin, avec des aliments de qualit\u00e9, vous \u00e9viterez la fameuse fringale de 10h30 11H. Adieu les sucreries, viennoiseries, g\u00e2teaux et autres joyeuset\u00e9s qui n&rsquo;apportent rien d&rsquo;int\u00e9ressant pour votre corps, \u00e0 part une sensation de compensation et d&rsquo;\u00e9nergie fugace&#8230;.<\/li>\r\n<li>Il permet de manger plus sainement&#8230;En effet, bien aliment\u00e9 le matin, votre organisme pourra attendre sereinement le repas de midi. Ce deuxi\u00e8me repas sera plus apais\u00e9, moins englouti ou \u00ab\u00a0gob\u00e9\u00a0\u00bb rapidement. De ce fait, la mastication sera respect\u00e9e, la digestion ainsi facilit\u00e9e. Il y a moins de risque d&rsquo;avoir envie de dormir l&rsquo;apr\u00e8s midi.<\/li>\r\n<li>L&rsquo;alimentation est ainsi structur\u00e9e avec une r\u00e9gularit\u00e9 dans la prise des repas.<\/li>\r\n<li>Moins on mange de sucres rapides, moins on stimule son hormone pancr\u00e9atique de r\u00e9gulation qu&rsquo;est l&rsquo;insuline. En l&rsquo;\u00e9conomisant, on \u00e9vite les passages successifs en hypoglyc\u00e9mie (faim, malaise, sueurs, manque d&rsquo;attention, nervosit\u00e9, agressivit\u00e9&#8230;) qui commandent les grignotages r\u00e9p\u00e9titifs&#8230;<\/li>\r\n<\/ul>\r\n<p>&nbsp;<\/p>\r\n<h3>Que faut-il manger au petit d\u00e9jeuner ?<\/h3>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16509 alignleft\" src=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/egg-g1fa573b59_1920.jpg\" alt=\"\" width=\"261\" height=\"174\" srcset=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/egg-g1fa573b59_1920.jpg 1920w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/egg-g1fa573b59_1920-300x200.jpg 300w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/egg-g1fa573b59_1920-1024x683.jpg 1024w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/egg-g1fa573b59_1920-768x512.jpg 768w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/egg-g1fa573b59_1920-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 261px) 100vw, 261px\" \/>Je suis une adepte du petit d\u00e9jeuner \u00e0 l&rsquo;anglo saxon!!!!<\/p>\r\n<p>Les prot\u00e9ines apportent une sati\u00e9t\u00e9 sans comme une mesure, et lib\u00e8rent une \u00e9nergie durable.<\/p>\r\n<p>Les oeufs sous toutes leurs pr\u00e9sentations : \u00e0 la coque ( les meilleurs car le jaune reste liquide et le blanc est cuit) au plat, brouill\u00e9s, durs, sont une bonne solution.<\/p>\r\n<p>On peut y ajouter du bacon ou des petites saucisses \u00a0( assez gras et sal\u00e9 , cependant).\u00a0<\/p>\r\n<p>Du jambon blanc ou sec, du blanc de poulet sont aussi des alternatives possibles.<\/p>\r\n<p>Une fois les prot\u00e9ines absorb\u00e9es, on peut ajouter une \u00e0 deux tranches de pain ( petit \u00e9peautre avec graines le lin ou autres) afin d&rsquo;apporter des glucides. Une pur\u00e9e d&rsquo;avocats ou d&rsquo;amandes ou un peu de beurre de bonne qualit\u00e9 accompagneront ces glucides.<\/p>\r\n<h3>Et la boisson?<\/h3>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16521 alignright\" src=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-scaled.jpg\" alt=\"\" width=\"195\" height=\"145\" srcset=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-scaled.jpg 2560w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-300x223.jpg 300w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-1024x761.jpg 1024w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-768x571.jpg 768w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-1536x1142.jpg 1536w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-560x420.jpg 560w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-900x675.jpg 900w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/rawpixel-780370-unsplash-1920x1428.jpg 1920w\" sizes=\"auto, (max-width: 195px) 100vw, 195px\" \/>Evidemment, qu&rsquo;il est aussi important de boire au r\u00e9veil&#8230;.Cela r\u00e9hydrate notre organisme. Une grande tasse d&rsquo;eau chaude ou ti\u00e8de \u00e9veillera vos organes en douceur. Vous pourrez y adjoindre le jus d&rsquo;un citron biologique, qui luttera contre l&rsquo;acidit\u00e9 produite pendant la nuit.<\/p>\r\n<p>Le caf\u00e9 sera toutefois \u00e0 \u00e9viter, et on privil\u00e9giera le th\u00e9 si on a quand m\u00eame besoin d&rsquo;un stimulant&#8230;.<\/p>\r\n<p>La question serait alors de se demander <strong>POURQUOI<\/strong> a-t-on besoin d&rsquo;un stimulant le matin? \ud83d\ude09<\/p>\r\n<h3>Et les fruits ?<\/h3>\r\n<p>Les fruits se mangent \u00e0 distance des repas. Je les conseille donc en collation vers 10h ou 16h.\u00a0<\/p>\r\n<p>Les compotes de fruits sans sucre sont une alternative, qui peut \u00eatre associ\u00e9e cependant le matin.<\/p>\r\n<p>Les v\u00e9g\u00e9tariens, v\u00e9gans, v\u00e9g\u00e9taliens pourront, par contre se r\u00e9galer d&rsquo;un assortiment de fruits : bananes, pommes, poires, raisins, figues, associ\u00e9s \u00e0 des graines de Chia, amandes, noisettes, noix de Br\u00e9sil&#8230;. J&rsquo;\u00e9viterai les agrumes, acides, parfois difficile \u00e0 g\u00e9rer en fonction des organismes.<\/p>\r\n<h3>Et les bonnes graisses ?<\/h3>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16515 alignleft\" src=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-scaled.jpg\" alt=\"Les sardines, un bon atout au petit d\u00e9jeuner\" width=\"270\" height=\"186\" srcset=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-scaled.jpg 2560w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-300x206.jpg 300w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-1024x704.jpg 1024w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-768x528.jpg 768w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-1536x1056.jpg 1536w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2022\/01\/inigo-de-la-maza-1667053-unsplash-3-1920x1320.jpg 1920w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><a href=\"https:\/\/coach-sante-nature.fr\/index.php\/2018\/11\/17\/prendre-soin-de-son-cerveau-2\/\" target=\"_blank\" rel=\"noopener\">Le cerveau <\/a>mais aussi toutes nos membranes cellulaires ont besoin pour fonctionner pleinement d&rsquo;acides gras insatur\u00e9s&#8230;.les fameux om\u00e9ga 3, 6, 9&#8230;. Le tout est d&rsquo;\u00eatre dans l&rsquo;\u00e9quilibre de leur proportions.<\/p>\r\n<p>Manger des sardines le matin peut \u00eatre une solution : pourquoi pas??? on allie prot\u00e9ines et bonnes graisses !!!<\/p>\r\n<p>Une poign\u00e9e d&rsquo;ol\u00e9agineux pourra aussi vous apporter de bons acides gras mais aussi de pr\u00e9cieux min\u00e9raux (magn\u00e9sium, calcium, potassium&#8230;) de quoi booster son organisme naturellement avec une biodisponibilit\u00e9 optimale!!!<\/p>\r\n<p>Sinon, il existe des m\u00e9langes synergiques d&rsquo;huiles v\u00e9g\u00e9tales de premi\u00e8re pression \u00e0 froid tr\u00e9s int\u00e9ressants, \u00e0 avaler \u00e0 jeun de pr\u00e9f\u00e9rence.<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3>Un petit d\u00e9jeuner de r\u00eave &#8230;.<\/h3>\r\n<p>N&rsquo;oublions pas, tout de m\u00eame de nous faire plaisir, et que parfois un compromis vaut mieux que des directives mal v\u00e9cues&#8230;. Les changements d&rsquo;habitudes alimentaires sont rarement simples et n\u00e9cessitent des paliers, des \u00e9tapes \u00e0 franchir. A nous de savoir vers quoi nous voulons tendre et de nous en donner les moyens.<\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16115 aligncenter\" src=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2018\/11\/58004049_1139921236197998_9150665713776590848_o.jpg\" alt=\"sagesse int\u00e9rieure\" width=\"288\" height=\"192\" srcset=\"https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2018\/11\/58004049_1139921236197998_9150665713776590848_o.jpg 1080w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2018\/11\/58004049_1139921236197998_9150665713776590848_o-300x200.jpg 300w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2018\/11\/58004049_1139921236197998_9150665713776590848_o-768x512.jpg 768w, https:\/\/coach-sante-nature.fr\/wp-content\/uploads\/2018\/11\/58004049_1139921236197998_9150665713776590848_o-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 288px) 100vw, 288px\" \/><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Le petit d\u00e9jeuner est \u00a0le premier repas de la journ\u00e9e, celui qui rompt le je\u00fbne de la nuit&#8230; Il est de ce fait primordial. N\u00e9anmoins, on le n\u00e9glige souvent : pas le temps, pas faim, trop fatigu\u00e9, en retard&#8230;. Toutes les excuses sont bonnes pour le r\u00e9duire au maximum. &nbsp; Pourquoi le petit d\u00e9jeuner est-il [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":16497,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[59,58],"tags":[],"class_list":["post-16495","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre","category-sante"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le petit d\u00e9jeuner un repas capital<\/title>\n<meta name=\"description\" content=\"Le petit d\u00e9jeuner est le repas le plus n\u00e9glig\u00e9 mais le plus important.... 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