{"id":241,"date":"2013-08-27T10:22:42","date_gmt":"2013-08-27T08:22:42","guid":{"rendered":"http:\/\/ozinzen.com\/blog\/?p=241"},"modified":"2016-08-31T13:48:01","modified_gmt":"2016-08-31T11:48:01","slug":"oeuf-combien-peut-on-en-consommer-par-jour","status":"publish","type":"post","link":"https:\/\/ozinzen.com\/blog\/oeuf-combien-peut-on-en-consommer-par-jour\/","title":{"rendered":"Oeuf : combien peut-on en consommer par jour ?"},"content":{"rendered":"

\"oeuf<\/p>\n

Une poule est l’artifice qu’utilise un \u0153uf pour produire un autre \u0153uf.<\/span>
\n Umberto Eco<\/span><\/p><\/blockquote>\n

<\/p>\n

Une croyance populaire dit qu\u2019il ne faut pas consommer de jaune d\u2019\u0153uf, car il contient beaucoup de cholest\u00e9rol. Faut-il \u00e9viter de manger des \u0153ufs ?<\/span><\/p>\n

 <\/p>\n

Valeur nutritionnelle de l\u2019\u0153uf<\/span><\/h2>\n

L\u2019\u0153uf est un aliment de haute valeur nutritionnelle et contribue au sentiment de sati\u00e9t\u00e9. Manger des \u0153ufs entiers le matin permet de r\u00e9duire l\u2019apport calorique total de la journ\u00e9e, et donc de perdre du poids dans le cadre d\u2019un r\u00e9gime.<\/span><\/p>\n

    \n
  • Composition d\u2019un \u0153uf entier :<\/span><\/strong><\/li>\n<\/ul>\n

    lipide : 6 g <\/span>
    \nprot\u00e9ine : 8 g<\/span>
    \nglucide : 0,2 g<\/span>
    \ncholest\u00e9rol : 250 mg<\/span><\/p>\n

    Le blanc d\u2019\u0153uf est essentiellement compos\u00e9 d\u2019eau et d\u2019albumine, une prot\u00e9ine.<\/span><\/p>\n

      \n
    • Prot\u00e9ine de l\u2019\u0153uf<\/span><\/strong><\/li>\n<\/ul>\n

      Les acides amin\u00e9s sont les constituants des prot\u00e9ines. L\u2019\u0153uf contient les 9 acides amin\u00e9s essentiels, c\u2019est l\u2019aliment le plus complet en prot\u00e9ine. Une carence en un de ces acides amin\u00e9s essentiels va provoquer des probl\u00e8mes de sant\u00e9.<\/span><\/p>\n

        \n
      • Lipide de l\u2019\u0153uf<\/span><\/strong><\/li>\n<\/ul>\n

        38 % acide gras mono insatur\u00e9<\/span>
        \n 14 % acide gras poly insatur\u00e9<\/span>
        \n 32 % acide gras satur\u00e9<\/span><\/p>\n

        Ainsi que du cholest\u00e9rol.<\/span><\/p>\n

        A titre de comparaison, les taux pour la graisse de poulet sont de :<\/span><\/em><\/p>\n

        49 % acide gras mono insatur\u00e9<\/span>
        \n 20 % acide gras poly insatur\u00e9<\/span>
        \n 31%\u00a0 acide gras satur\u00e9<\/span><\/p>\n

          \n
        • L\u2019\u0153uf est riche en vitamines et min\u00e9raux :<\/span><\/strong><\/li>\n<\/ul>\n

          Par exemple : s\u00e9l\u00e9nium, phosphore, zinc.<\/span><\/p>\n

          L\u2019\u0153uf contient les vitamines liposolubles A, D, E et K. Ces vitamines, pour \u00eatre absorb\u00e9es, doivent \u00eatre consomm\u00e9es avec des lipides, qui sont bien pr\u00e9sents avec l\u2019\u0153uf.<\/span><\/p>\n

          Des carot\u00e9no\u00efdes, la lut\u00e9ine et la z\u00e9axanthine, responsables de la couleur du jaune d’\u0153uf, permettent de lutter contre la d\u00e9g\u00e9n\u00e9rescence maculaire li\u00e9e \u00e0 l’\u00e2ge.<\/span><\/p>\n

          Les b\u00e9n\u00e9fices de la consommation d\u2019\u0153ufs sont donc importants. Un r\u00e9gime sans \u0153uf est \u00e9galement possible. L\u2019inde par exemple est le pays dans le monde qui contient le plus de v\u00e9g\u00e9tariens, environ 40 % de la population. Le v\u00e9g\u00e9tarisme indien interdit les \u0153ufs et autorise les produits laitiers pour la plupart des pratiquants.<\/span><\/p>\n

           <\/p>\n

          La r\u00e9gulation du cholest\u00e9rol :<\/span><\/h2>\n

          Le cholest\u00e9rol a un r\u00f4le majeur en tant que composant de la membrane des cellules. De plus l\u2019organisme synth\u00e9tise de nombreuses mol\u00e9cules \u00e0 partir du cholest\u00e9rol, dont les plus connues sont les hormones sexuelles : progest\u00e9rone, \u0153strog\u00e8nes, et testost\u00e9rone.<\/span><\/p>\n

          Les transporteurs du cholest\u00e9rol dans le sang sont :<\/span><\/p>\n

            \n
          • Les LDL (d\u00e9sign\u00e9s comme \u00e9tant le mauvais cholest\u00e9rol) qui transportent le cholest\u00e9rol du foie, o\u00f9 il est fabriqu\u00e9, vers les cellules qui en ont besoin.<\/span><\/li>\n<\/ul>\n
              \n
            • Les HDL (d\u00e9sign\u00e9s comme \u00e9tant le bon cholest\u00e9rol)\u00a0 qui transportent les exc\u00e9dents des cellules vers le foie.<\/span><\/li>\n<\/ul>\n

              Les LDL sont appel\u00e9s mauvais cholest\u00e9rol, car en exc\u00e8s ils peuvent d\u00e9poser du cholest\u00e9rol sur les art\u00e8res. Toutefois les LDL sont absolument indispensables au fonctionnement de l\u2019organisme.<\/span><\/p>\n

              Le cholest\u00e9rol est fabriqu\u00e9 principalement dans le foie. Il peut \u00e9galement provenir de l\u2019alimentation.<\/span><\/p>\n

              L\u2019organisme r\u00e9gule le taux de cholest\u00e9rol :<\/span><\/p>\n

                \n
              • En cas d\u2019apport du cholest\u00e9rol par l\u2019alimentation, il en diminue la production interne.<\/span><\/li>\n<\/ul>\n
                  \n
                • Si l\u2019organisme a d\u00e9j\u00e0 du cholest\u00e9rol en quantit\u00e9 suffisante, il en diminue l\u2019absorption au cours de la digestion.<\/span><\/li>\n<\/ul>\n

                  Le fait d\u2019avoir trop de cholest\u00e9rol est donc rarement li\u00e9 \u00e0 un exc\u00e8s de consommation d\u2019aliments riches en cholest\u00e9rol.<\/span><\/p>\n

                   <\/p>\n

                  Quelle est la cause d\u2019un exc\u00e8s de cholest\u00e9rol ?<\/span><\/h2>\n

                  L\u2019organisme r\u00e9gule le taux de cholest\u00e9rol quand son fonctionnement est \u00e9quilibr\u00e9. Le cholest\u00e9rol us\u00e9 est recycl\u00e9 dans le foie.<\/span><\/p>\n

                  Un des facteurs qui peut perturber cet \u00e9quilibre est la consommation d\u2019acide gras satur\u00e9 en trop forte proportion. Ces acides gras emp\u00eachent l\u2019organisme de traiter efficacement le cholest\u00e9rol pr\u00e9sent dans le sang. Le taux de cholest\u00e9rol dans le sang augmente quand ces acides gras sont absorb\u00e9s apr\u00e8s un repas.<\/span><\/p>\n

                   <\/p>\n

                  En conclusion<\/span><\/h2>\n

                  Il ne faut pas se priver d\u2019\u0153uf. L\u2019absorption du cholest\u00e9rol provenant de l\u2019alimentation est r\u00e9gul\u00e9e par l\u2019organisme.<\/span><\/p>\n

                  Il faut faire plus attention aux exc\u00e8s d\u2019acides gras satur\u00e9s. Un exemple de quantit\u00e9 recommand\u00e9e d\u2019acides gras satur\u00e9s est de 15 g par jour, un \u0153uf en contenant environ 2 g. Une consommation de deux \u0153ufs par jour est en dessous de l\u2019exc\u00e8s.<\/span><\/p>\n

                  II ne faut pas abuser d\u2019aliments riches en acide gras satur\u00e9 comme le beurre ou le fromage, car cela entra\u00eene un risque d\u2019exc\u00e8s de cholest\u00e9rol.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                  Une poule est l’artifice qu’utilise un \u0153uf pour produire un autre \u0153uf. Umberto Eco<\/p>\n","protected":false},"author":2,"featured_media":275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[27],"tags":[13],"class_list":{"0":"post-241","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sante","8":"tag-oeuf","9":"entry"},"yoast_head":"\nOeuf : combien peut-on en consommer par jour ? - Ozinzen<\/title>\n<meta name=\"description\" content=\"Est-il recommand\u00e9 de manger des \u0153ufs ? 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