{"id":94880,"date":"2025-02-09T15:55:38","date_gmt":"2025-02-09T15:55:38","guid":{"rendered":"https:\/\/www.africa-press.net\/cotedivoire\/politique\/le-regime-mediterraneen-star-des-menus"},"modified":"2025-02-09T15:55:38","modified_gmt":"2025-02-09T15:55:38","slug":"le-regime-mediterraneen-star-des-menus","status":"publish","type":"post","link":"https:\/\/www.africa-press.net\/cotedivoire\/toutes-les-actualites\/le-regime-mediterraneen-star-des-menus","title":{"rendered":"Le r\u00e9gime m\u00e9diterran\u00e9en, star des menus"},"content":{"rendered":"

Africa-Press – C\u00f4te d’Ivoire. <\/strong><\/span>Le re\u0301gime me\u0301diterrane\u0301en re\u0301siste a\u0300 l’e\u0301preuve du temps. Pour la septie\u0300me anne\u0301e conse\u0301cutive, le magazine ame\u0301ricain US News & World Report l’a classe\u0301 comme le meilleur re\u0301gime alimentaire de l’anne\u0301e 2024, devant les re\u0301gimes Dash (visant a\u0300 re\u0301duire l’hypertension arte\u0301rielle, enrichi en fruits, le\u0301gumes et ce\u0301re\u0301ales sources de fibres et limitant les aliments riches en sel et en graisses) et Mind (conc\u0327u pour favoriser la sante\u0301 du cerveau, il met notamment l’accent sur la consommation de le\u0301gumes a\u0300 feuilles vertes – pousses d’e\u0301pinards, ma\u0302che, chou vert – et les baies – myrtilles, mu\u0302res, etc.). Les e\u0301tudes les plus re\u0301centes confirment ses be\u0301ne\u0301fices pour la sante\u0301, gra\u0302ce a\u0300 ses apports en fibres, vitamines, acides gras de qualite\u0301 et en pigments ve\u0301ge\u0301taux antioxydants. Tour d’horizon.<\/p>\n

Un re\u0301gime axe\u0301 sur les ve\u0301ge\u0301taux<\/b><\/p>\n

Ce\u0301re\u0301ales comple\u0300tes (orge, riz, etc.) ; le\u0301gumes secs (pois chiches, haricots blancs, etc.), sources de fibres et de mine\u0301raux (cuivre, acide folique, fer, magne\u0301sium, zinc) ; fruits, le\u0301gumes et herbes (basilic, thym, etc.), riches en antioxydants et en vitamines ; fruits a\u0300 coque (noix, amandes, noisettes) pourvus d’acides gras insature\u0301s, le re\u0301gime me\u0301diterrane\u0301en fait la part belle aux ve\u0301ge\u0301taux. La viande y tient peu de place (deux a\u0300 trois fois par semaine). Poissons, fruits de mer, volailles et \u0153ufs sont pre\u0301fe\u0301re\u0301s a\u0300 la viande rouge (b\u0153uf, veau, porc, etc.), consomme\u0301e seulement trois a\u0300 quatre fois par mois. Les produits laitiers de brebis et de che\u0300vre sont aussi pre\u0301fe\u0301re\u0301s a\u0300 ceux de vache, tandis que l’huile d’olive est la principale source de matie\u0300res grasses, remplac\u0327ant ainsi les graisses sature\u0301es comme le beurre. Toutefois, le re\u0301gime me\u0301diterrane\u0301en ne se re\u0301sume pas a\u0300 une simple liste d’aliments. Il s’agit d’un mode de vie global, qui comprend notamment la prise des repas en commun.<\/p>\n

Il pre\u0301vient le diabe\u0300te<\/b><\/p>\n

Sa richesse en fibres, polyphe\u0301nols, acides gras poly-insature\u0301s de type ome\u0301ga-3 et la faible pre\u0301sence de produits sucre\u0301s et transforme\u0301s sont autant de facteurs favorables a\u0300 un meilleur profil de risque cardio-vasculaire, en agissant sur l’inflammation et la re\u0301sistance a\u0300 l’insuline. Le re\u0301gime me\u0301diterrane\u0301en re\u0301duirait ainsi de 30 % le risque de diabe\u0300te de type 2 et de 25 % celui de maladie coronarienne chez la femme. Il pre\u0301viendrait du risque de re\u0301cidive apre\u0300s un infarctus en ame\u0301liorant la fonction endothe\u0301liale des arte\u0300res, dont les le\u0301sions pre\u0301disent la survenue d’e\u0301ve\u0301nements cardio-vasculaires. Moins rigides, les arte\u0300res seraient ainsi capables de s’adapter aux situations dans lesquelles un plus grand flux sanguin est ne\u0301cessaire.<\/p>\n

Il prote\u0300ge le cerveau<\/b><\/p>\n

L’aptitude a\u0300 retenir des informations de\u0301clinerait plus lentement chez les personnes qui suivent de manie\u0300re stricte un re\u0301gime me\u0301diterrane\u0301en. Selon les auteurs, certains nutriments comme les acides gras de type ome\u0301ga-3 (DHA et EPA), pre\u0301sents dans les poissons gras (sardines, hareng, maquereau, etc.), auraient des effets protecteurs sur les neurones. Une alimentation me\u0301diterrane\u0301enne re\u0301duirait de 23 % le risque de de\u0301mence, selon une e\u0301quipe de nutritionnistes et de neurologues de l’universite\u0301 de Newcastle (Royaume-Uni) qui a suivi 60.298 individus de la UK Biobank durant dix ans. Ce re\u0301gime agirait aussi sur l’humeur et re\u0301duirait les sympto\u0302mes du stress et de l’anxie\u0301te\u0301, d’apre\u0300s des travaux australiens.<\/p>\n

Il est anti-inflammatoire<\/b><\/p>\n

La consommation d’huile d’olive extra-vierge, source d’acide gras mono-insature\u0301s, associe\u0301e a\u0300 celle de fruits et de le\u0301gumes, de ce\u0301re\u0301ales comple\u0300tes et de le\u0301gumes secs, riches en fibres et en antioxydants (polyphe\u0301nols, carote\u0301noi\u0308des, flavonoi\u0308des, etc.), induit une croissance accrue d’espe\u0300ces bacte\u0301riennes be\u0301ne\u0301fiques (Bifidobacterium, Bacteroi\u0308des, Faecalibacterium prausnitzii) pour le microbiote intestinal et une moindre croissance d’espe\u0300ces conside\u0301re\u0301es comme plus ne\u0301fastes (Firmicutes et Blautia). De tels changements dans le microbiote intestinal auraient pour effets de re\u0301duire l’inflammation et le stress oxydant, lesquels favorisent diverses pathologies chroniques (diabe\u0300te, maladies cardio-vasculaires, obe\u0301site\u0301, polyarthrite rhumatoi\u0308de, etc.).<\/p>\n

Il facilite la perte de masse grasse<\/b><\/p>\n

Quoique maigrir ne soit pas un objectif vise\u0301 par le re\u0301gime me\u0301diterrane\u0301en, des travaux ont montre\u0301 qu’il aurait des effets be\u0301ne\u0301fiques sur la masse grasse abdominale susceptible de favoriser le diabe\u0300te ou les maladies cardiaques. Des chercheurs espagnols ont constate\u0301, apre\u0300s un an d’adoption du re\u0301gime me\u0301diterrane\u0301en, une diminution de 13 % de la masse grasse totale, de 11 % de la masse maigre totale et de 14 % de la masse grasse visce\u0301rale par rapport au groupe te\u0301moin.<\/p>\n

Un re\u0301gime pluto\u0302t facile a\u0300 adopter<\/b>, par Alexandra Retion (die\u0301te\u0301ticienne-nutritionniste a\u0300 Paris et auteure de Re\u0301gime cre\u0301tois, les secrets de la longe\u0301vite\u0301 (e\u0301ditions Hachette Cuisine)<\/p>\n

\u00ab\u00a0On peut facilement suivre ce re\u0301gime alimentaire en apportant un peu plus chaque jour de ve\u0301ge\u0301taux (le\u0301gumes, le\u0301gumes secs, ce\u0301re\u0301ales, ole\u0301agineux) dans son assiette. Un repas type se compose de crudite\u0301s ou d’une entre\u0301e avec des le\u0301gumineuses et des le\u0301gumes cuits, d’un plat de poisson accompagne\u0301 de le\u0301gumes verts ; des ce\u0301re\u0301ales comple\u0300tes avec une le\u0301gumineuse ou bien d’un morceau de fromage (brebis ou che\u0300vre) avec du pain complet. La note sucre\u0301e est juste apporte\u0301e par le miel ou les fruits.\u00a0\u00bb<\/p>\n

Pour plus d’informations et d’analyses sur la C\u00f4te d’Ivoire<\/span>, suivez Africa-Press<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Africa-Press – C\u00f4te d’Ivoire. Le re\u0301gime me\u0301diterrane\u0301en re\u0301siste a\u0300 l’e\u0301preuve du temps. Pour la septie\u0300me anne\u0301e conse\u0301cutive, le magazine ame\u0301ricain US News & World Report l’a classe\u0301 comme le meilleur re\u0301gime alimentaire de l’anne\u0301e 2024, devant les re\u0301gimes Dash (visant a\u0300 re\u0301duire l’hypertension arte\u0301rielle, enrichi en fruits, le\u0301gumes et ce\u0301re\u0301ales sources de fibres et limitant […]<\/p>\n","protected":false},"author":82,"featured_media":94879,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22,10],"tags":[37],"class_list":["post-94880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-divers","category-toutes-les-actualites","tag-cote-divoire-2"],"yoast_head":"\nLe r\u00e9gime m\u00e9diterran\u00e9en, star des menus - C\u00f4te d'Ivoire<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.africa-press.net\/cotedivoire\/politique\/le-regime-mediterraneen-star-des-menus\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le r\u00e9gime m\u00e9diterran\u00e9en, star des menus\" \/>\n<meta property=\"og:description\" content=\"Africa-Press – C\u00f4te d’Ivoire. 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