{"id":44978,"date":"2023-05-28T12:00:00","date_gmt":"2023-05-28T12:00:00","guid":{"rendered":"https:\/\/www.africa-press.net\/cameroun\/politique\/4-idees-de-petits-dejeuners-riches-en-proteines"},"modified":"2023-05-31T22:11:32","modified_gmt":"2023-05-31T22:11:32","slug":"4-idees-de-petits-dejeuners-riches-en-proteines","status":"publish","type":"post","link":"https:\/\/www.africa-press.net\/cameroun\/toutes-les-actualites\/4-idees-de-petits-dejeuners-riches-en-proteines","title":{"rendered":"4 id\u00e9es de petits d\u00e9jeuners riches en prot\u00e9ines"},"content":{"rendered":"

Africa-Press – Cameroun. <\/strong><\/span>Selon l\u2019Anses (Agence nationale de se\u0301curite\u0301 sanitaire de l’alimentation, de l’environnement et du travail), les prote\u0301ines de\u0301signent l\u2019une des trois grandes familles de macronutriments, avec les glucides et les lipides. Ce qui en fait l\u2019une des principales sources de l\u2019apport e\u0301nerge\u0301tique quotidien. Les acides amine\u0301s sont l\u2019unite\u0301 de base constituant les prote\u0301ines. L\u2019agence pre\u0301cise que \u00ab\u00a0la composition en acides amine\u0301s des prote\u0301ines est prise en compte pour e\u0301valuer la qualite\u0301 prote\u0301ique de notre alimentation. Les acides amine\u0301s et donc, les prote\u0301ines qu\u2019ils composent, sont en outre riches en azote et constituent notre source majoritaire d\u2019apport en cet e\u0301le\u0301ment indispensable a\u0300 l\u2019organisme.\u00a0\u00bb<\/p>\n

Lire aussiPour pre\u0301venir l’obe\u0301site\u0301, mieux vaut un petit de\u0301jeuner copieux qu’un gros di\u0302ner<\/p>\n

Les prote\u0301ines jouent un grand ro\u0302le au quotidien. Elles sont en effet responsables du renouvellement des tissus musculaires, mais e\u0301galement du renouvellement des cheveux, ongles et poils, mais aussi de la matrice osseuse et de la peau. De plus, elles participent a\u0300 de nombreux processus physiologiques sous la forme par exemple d’enzymes digestives, d’he\u0301moglobine, d’hormones.<\/p>\n

Ou\u0300 peut-on trouver des prote\u0301ines ? <\/b><\/p>\n

Bien su\u0302r, les prote\u0301ines se trouvent dans l\u2019alimentation, mais ou\u0300 pre\u0301cise\u0301ment ? Il existe deux types de prote\u0301ines : les animales et les ve\u0301ge\u0301tales. Les premie\u0300res, majoritaires dans l\u2019alimentation des pays industrialise\u0301s, se trouvent dans le lait, les \u0153ufs, mais e\u0301galement la viande et le poisson. Les secondes, les prote\u0301ines ve\u0301ge\u0301tales, se trouvent principalement dans les le\u0301gumineuses et les ce\u0301re\u0301ales. Cependant, certaines prote\u0301ines ve\u0301ge\u0301tales peuvent avoir une composition en acides amine\u0301s le\u0301ge\u0300rement diffe\u0301rente de celle des prote\u0301ines animales.<\/p>\n

Lire aussiAlimentation : pourquoi les fibres sont si importantes<\/p>\n

4 ide\u0301es de petit-de\u0301jeuner riches en prote\u0301ines <\/b><\/p>\n

Que ce soit pour se sentir rassasie\u0301 sur le long terme, maintenir ou de\u0301velopper sa masse musculaire ou favoriser sa sante\u0301 en re\u0300gle ge\u0301ne\u0301rale, faire le choix d\u2019un petit-de\u0301jeuner riche en prote\u0301ines est une bonne ide\u0301e.<\/p>\n

Premie\u0300re ide\u0301e : les \u0153ufs a\u0300 l\u2019avocat<\/b>. Selon Ciqual, la table de composition nutritionnelle des aliments produite par l’Anses (Agence nationale de se\u0301curite\u0301 sanitaire de l’alimentation, de l’environnement et du travail), les \u0153ufs contiennent 9,82 g de prote\u0301ines pour 100 g d\u2019aliment. Ils peuvent se manger, par exemple, avec des avocats (2 g de prote\u0301ines pour 100 g). Pour cela, deux options : chaud ou froid. Chaud, il suffit de couper un avocat en deux et retirez le noyau. Il faut ensuite casser un \u0153uf dans chaque moitie\u0301 d’avocat et le faire cuire au four pendant environ 15-20 minutes. Pour l\u2019option froide, il faut faire cuire les \u0153ufs, en omelette, brouille\u0301s ou durs et de\u0301couper l\u2019avocat pour de\u0301guster avec. Une recette riche en prote\u0301ines, en graisses saines et en fibres.<\/p>\n

Lire aussiComment les muscles nous re\u0301chauffent en permanence<\/p>\n

Co\u0302te\u0301 sucre\u0301, des options existent. Il est possible de faire un me\u0301lange a\u0300 base de yaourt<\/b>. Il suffit de choisir un yaourt riche en prote\u0301ines comme le yaourt grec (3,57 g de prote\u0301ines pour 100 g de produit) et de l\u2019additionner d\u2019avoine. La ce\u0301re\u0301ale, si elle est comple\u0300te, fournit jusqu\u2019a\u0300 14 grammes de prote\u0301ines pour 100 g. De plus, les fibres contenues dans l\u2019avoine facilitent la sensation de satie\u0301te\u0301. Pour apporter un co\u0302te\u0301 sucre\u0301, il est possible d\u2019ajouter des fruits de saison.<\/p>\n

Les graines de chia<\/b> sont une excellente option pour un petit-de\u0301jeuner prote\u0301ine\u0301. Elles contiennent 19,5 g de calories pour 100 g. Bien su\u0302r, elles ne sont pas a\u0300 manger nature. Mais il est possible de les inte\u0301grer dans un smoothie. Il suffit de mixer une tasse de lait ve\u0301ge\u0301tal, une banane e\u0301crase\u0301e, une petite cuillere\u0301e de cacao en poudre (19,5 g pour 100 g) et une cuille\u0300re a\u0300 soupe de graines. Celles-ci vont gonfler et donner une sensation de satie\u0301te\u0301.<\/p>\n

Enfin, pourquoi ne pas inclure un peu de viande au petit-de\u0301jeuner <\/b>? Sur une tartine de pain complet (9 g pour 100 g), il faut tartiner du fromage frais ainsi que de la viande de grison (38 g pour 100 g) ou du jambon blanc (20 g pour 100 g). Pour plus de frai\u0302cheur, il est possible d\u2019ajouter des tomates et du concombre coupe\u0301s.<\/p>\n

Pour plus d’informations et d’analyses sur la Cameroun<\/a>, suivez Africa-Press<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Africa-Press – Cameroun. Selon l\u2019Anses (Agence nationale de se\u0301curite\u0301 sanitaire de l’alimentation, de l’environnement et du travail), les prote\u0301ines de\u0301signent l\u2019une des trois grandes familles de macronutriments, avec les glucides et les lipides. Ce qui en fait l\u2019une des principales sources de l\u2019apport e\u0301nerge\u0301tique quotidien. Les acides amine\u0301s sont l\u2019unite\u0301 de base constituant les prote\u0301ines. 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