{"id":910,"date":"2013-09-26T07:21:13","date_gmt":"2013-09-26T05:21:13","guid":{"rendered":"http:\/\/ozinzen.com\/blog\/?p=910"},"modified":"2020-05-06T16:34:04","modified_gmt":"2020-05-06T14:34:04","slug":"comment-eviter-le-pic-de-glucose","status":"publish","type":"post","link":"https:\/\/ozinzen.com\/blog\/comment-eviter-le-pic-de-glucose\/","title":{"rendered":"Comment \u00e9viter le pic de glucose ?"},"content":{"rendered":"<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-941\" src=\"http:\/\/ozinzen.com\/blog\/wp-content\/uploads\/2013\/09\/eviter-les-pics-de-glucides.jpg\" alt=\"eviter les pics de glucides\" width=\"531\" height=\"362\" srcset=\"https:\/\/ozinzen.com\/blog\/wp-content\/uploads\/2013\/09\/eviter-les-pics-de-glucides.jpg 531w, https:\/\/ozinzen.com\/blog\/wp-content\/uploads\/2013\/09\/eviter-les-pics-de-glucides-300x204.jpg 300w\" sizes=\"auto, (max-width: 531px) 100vw, 531px\" \/><!--more--><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"color: #000000;\">Rappel :<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Le d\u00e9pistage du diab\u00e8te doit se faire r\u00e9guli\u00e8rement.<br \/>\nEn cas de diab\u00e8te, ne pas pratiquer l\u2019autom\u00e9dication.<br \/>\nRenseignez-vous aupr\u00e8s de votre m\u00e9decin.<\/span><\/p>\n<h2 style=\"text-align: justify;\"><\/h2>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000000;\">Pic de glucose et prise de poids<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Apr\u00e8s un repas, le glucose provenant de la digestion des glucides passe dans le sang.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Si le glucose arrive en exc\u00e8s par rapport au besoin de l\u2019organisme, celui-ci le stocke sous une autre forme pour avoir de l\u2019\u00e9nergie en r\u00e9serve.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">L\u2019exc\u00e8s par rapport au besoin de l\u2019organisme sera d\u00e9sign\u00e9 dans cet article comme \u00ab <strong><span style=\"color: #3366ff;\">pic de glucose<\/span><\/strong> \u00bb, pour abr\u00e9ger.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">L\u2019organisme peut stocker le glucose en exc\u00e8s de 2 fa\u00e7ons :<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Sous forme de glycog\u00e8ne, en quantit\u00e9 limit\u00e9e.<\/span><\/li>\n<li><span style=\"color: #000000;\">Sous forme de graisse, en tr\u00e8s forte quantit\u00e9.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Le surpoids peut donc provenir d\u2019un exc\u00e8s de glucide dans l\u2019alimentation.<\/span><\/p>\n<h2 style=\"text-align: justify;\"><\/h2>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000000;\">Pic de glucose et glycation<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">L\u2019exc\u00e8s de glucose dans le sang entra\u00eene de nombreux probl\u00e8mes, dont le principal est la <strong><span style=\"color: #3366ff;\">glycation<\/span><\/strong>. Le glucose r\u00e9agit avec les prot\u00e9ines, ce qui endommage les cellules et perturbe leurs fonctionnements. La glycation est une des raisons du vieillissement.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u00c9viter les pics de glucose permet donc \u00e0 la fois de rester en bonne sant\u00e9 et d\u2019\u00e9viter de devenir grassouillet.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Un repas id\u00e9al va fournir lentement et r\u00e9guli\u00e8rement des glucides dans le sang pour \u00e9viter d\u2019avoir encore faim rapidement.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Quelles solutions adopter pour \u00e9viter les pics de glucose ?<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000000;\">Choix des aliments pour \u00e9viter le pic de glucose<\/span><\/h2>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Pain, p\u00e2te, riz et pomme de terre<\/strong> contiennent beaucoup de glucides : ils sont donc \u00e0 consommer avec parcimonie, sauf pour ceux qui ont une activit\u00e9 physique intense.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les sucreries sont \u00e0 \u00e9viter<\/strong>. La seule \u00ab sucrerie \u00bb bonne pour la sant\u00e9 est le miel. Le miel contient entre autres du glucose et du fructose. Si vous souhaitez consommer du chocolat, vous pouvez acheter du chocolat en poudre sans sucre.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>Les fruits contiennent plusieurs types de glucide<\/strong>, comme le glucose et le fructose. Il vaut mieux manger des fruits peu sucr\u00e9s comme la tomate ou l&rsquo;avocat, que des fruits tr\u00e8s sucr\u00e9s comme le raisin.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les fibres alimentaires :<\/strong> <\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">C\u2019est la partie des v\u00e9g\u00e9taux que nous ne pouvons pas dig\u00e9rer.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Les fibres alimentaires sont de 2 types :<\/span><\/p>\n<ol>\n<li><span style=\"color: #000000;\"><span style=\"color: #3366ff;\">Les fibres solubles :<\/span> Ces fibres forment un gel lorsqu\u2019elles sont m\u00e9lang\u00e9es \u00e0 l\u2019eau. Elles ralentissent la digestion et donc l\u2019absorption des glucides. Mais pour cela elles doivent \u00eatre consomm\u00e9es en grandes quantit\u00e9s.<\/span><\/li>\n<li><span style=\"color: #000000;\"><span style=\"color: #3366ff;\">Les fibres insolubles :<\/span> Ces fibres favorisent le transit intestinal, mais n\u2019ont pas d\u2019effet sur l\u2019indice glyc\u00e9mique des aliments, sauf dans le cas des grains et graines enti\u00e8res o\u00f9 elles forment une barri\u00e8re. Pas d\u2019effet sur la glyc\u00e9mie si les grains sont moulus.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Les fibres augmentent la sati\u00e9t\u00e9 par \u00ab effet volume \u00bb, ce qui fait que la personne mange moins.<\/span><\/p>\n<p style=\"text-align: justify;\"><em><span style=\"color: #000000;\">Voici les c\u00e9r\u00e9ales riches en fibres solubles :<\/span><\/em><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"color: #000000;\">Seigle, avoine, orge et sarrasin.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">La marque de c\u00e9r\u00e9ale contenant des fibres solubles la plus facile \u00e0 trouver dans le commerce est Quaker Oats \u2013 flocon d\u2019avoine.<\/span><\/p>\n<p style=\"text-align: justify;\"><em><span style=\"color: #000000;\"><em>Attention<\/em> : Le matraquage publicitaire pousse \u00e0 acheter des c\u00e9r\u00e9ales au petit d\u00e9jeuner. H\u00e9las la plupart des marques de c\u00e9r\u00e9ales pour petit d\u00e9jeuner ont la main extra lourde quand il s\u2019agit d\u2019ajouter du sucre. Il faut toujours v\u00e9rifier la composition marqu\u00e9e sur l\u2019emballage.<\/span><\/em><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les l\u00e9gumineuses<\/strong> sont des aliments tr\u00e8s sains, contenant des prot\u00e9ines, des glucides et des fibres qui font qu\u2019elles rassasient efficacement. L\u2019indice glyc\u00e9mique des l\u00e9gumineuses est beaucoup plus bas que celui des c\u00e9r\u00e9ales. Les personnes qui souhaitent perdre du poids peuvent remplacer les c\u00e9r\u00e9ales par les l\u00e9gumineuses. Il suffit de choisir son aliment pr\u00e9f\u00e9r\u00e9 parmi : pois chiches, lentille, haricot, etc.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>V\u00e9rifier les \u00e9tiquettes des aliments<\/strong> pour voir leurs quantit\u00e9s de glucide : certains fabricants mettent du sucre avec des aliments compl\u00e8tement inattendus, comme les cornichons.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\">Le plus important est de regarder la quantit\u00e9 de glucides dans un aliment. Les perfectionnistes peuvent aussi comparer <strong>les indices glyc\u00e9miques<\/strong> des aliments. Ces indices glyc\u00e9miques varient en fonction de nombreux facteurs, en fonction de la personne ou du mode de cuisson par exemple.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les \u00e9dulcorants<\/strong> sont soup\u00e7onn\u00e9s de d\u00e9r\u00e9gler le m\u00e9tabolisme du glucose. Il n\u2019y a pas de consensus scientifique \u00e0 ce sujet. Dans le doute il vaut mieux les \u00e9viter.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000000;\">Comment \u00e9viter le pic de glucose au cours du repas ?<\/span><\/h2>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Manger suffisamment de prot\u00e9ines.<\/strong> Les prot\u00e9ines calment la faim pendant des heures, ce n\u2019est pas le cas des glucides. Il n\u2019existe pas de rapport id\u00e9al prot\u00e9ine \/ glucide \/ lipide \u00e0 appliquer pour tout le monde, cela d\u00e9pend de notre activit\u00e9 physique, condition physique, \u00e2ge et patrimoine g\u00e9n\u00e9tique. En pratique il serait extr\u00eamement compliqu\u00e9 de mesurer quotidiennement le rapport prot\u00e9ine \/ glucide \/ lipide de notre nourriture.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>M\u00e2cher la nourriture en prenant son temps<\/strong>, ce qui permet de mieux sentir le go\u00fbt et l\u2019odeur des aliments. Apaiser la faim demande du temps. Engouffrer les plats calme beaucoup moins bien la faim. Prendre plus conscience de chaque portion aval\u00e9e fait que la personne mange moins au final.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les jus de fruit ou de l\u00e9gumes<\/strong> sont dig\u00e9r\u00e9s rapidement. Pour \u00e9viter les pics de glucose, il vaut mieux manger sous forme solide que sous forme de jus. A l\u2019exception du citron qu\u2019il vaut mieux prendre en jus car son acidit\u00e9 va attaquer les dents quand il est m\u00e2ch\u00e9.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Une des fonctions de l\u2019estomac<\/strong> est de constituer un r\u00e9servoir d\u2019aliments pour livrer r\u00e9guli\u00e8rement des aliments \u00e0 l\u2019intestin.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Il faut manger les glucides avec des lipides et des prot\u00e9ines au cours du m\u00eame repas, car cela ralentit leurs digestions. Cet effet vient du ralentissement du passage dans l\u2019estomac. Une fois que les aliments ont pass\u00e9 l\u2019estomac, l\u2019absorption dans l\u2019intestin est rapide pour tous les glucides et cela peut conduire \u00e0 un pic de glucose. Les lipides ralentissent le plus la digestion. Privil\u00e9gier les bons lipides comme l\u2019huile d\u2019olive.<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les aliments chauff\u00e9s<\/strong> sont dig\u00e9r\u00e9s plus rapidement que les aliments froids. Trop chauffer un plat d\u00e9truit les vitamines, mais chauffer un plat peut \u00eatre un choix judicieux car cela tue la plupart des bact\u00e9ries.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Les aliments acides<\/strong> ralentissent le passage dans l\u2019estomac. Le plus acide des aliments courants est le citron. Le vinaigre et certains vins sont acides, mais moins que le citron.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Le vin<\/strong> ne produit pas de pics glyc\u00e9miques. A consommer avec mod\u00e9ration. \u00c9viter les vins qui contiennent beaucoup de sucre comme le muscat. \u00c9viter la bi\u00e8re.<\/span><\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Faire de l\u2019exercice<\/strong>, aussi mod\u00e9r\u00e9 soit-il, dans les heures qui suivent le repas permet de limiter le pic de glucose.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":941,"comment_status":"closed","ping_status":"closed","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":[32],"class_list":{"0":"post-910","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sante","8":"tag-glucose","9":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comment \u00e9viter le pic de glucose ? 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