{"id":2662,"date":"2022-09-26T10:17:54","date_gmt":"2022-09-26T10:17:54","guid":{"rendered":"https:\/\/nathalie-faggianelli.fr\/?p=2662"},"modified":"2022-10-30T09:07:33","modified_gmt":"2022-10-30T09:07:33","slug":"stop-a-la-peur-du-gras","status":"publish","type":"post","link":"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/26\/stop-a-la-peur-du-gras\/","title":{"rendered":"Stop \u00e0 la peur du gras !"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-1024x1024.jpg\" alt=\"non le gras ne fait pas grossir\" class=\"wp-image-2663\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-scaled-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-1536x1536.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/P1220560-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><em>Stop \u00e0 la peur du gras, \u00e0 cette injonction trop longtemps v\u00e9hicul\u00e9e<\/em> <em>que manger gras est n\u00e9faste pour la sant\u00e9. <\/em><\/p>\n\n\n\n<p><em><strong>NON le BON GRAS ne fait pas grossir, au contraire !<\/strong> Il faut distinguer le gras n\u00e9faste pour la sant\u00e9 (graisses hydrog\u00e9n\u00e9es, est\u00e9rifi\u00e9es, trans, fritures) et les bonnes graisses dont notre corps A BESOIN !<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Pourquoi il ne faut pas avoir peur du gras ?<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">Le r\u00f4le majeur du cholest\u00e9rol, du bon gras pour notre sant\u00e9<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-1024x1024.jpg\" alt=\"les r\u00f4les essentiels des lipides dans notre corps et donc le r\u00f4le de la consommation de gras dans nos assiettes\" class=\"wp-image-2666\" width=\"644\" height=\"644\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras3.jpg 1080w\" sizes=\"auto, (max-width: 644px) 100vw, 644px\" \/><\/figure><\/div>\n\n\n<h4 class=\"wp-block-heading\">Le gras c&rsquo;est la vie !<\/h4>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>Beaucoup de personnes pensent que manger des mati\u00e8res grasses est n\u00e9faste pour la sant\u00e9, cause l\u2019ob\u00e9sit\u00e9 et augmente le taux de cholest\u00e9rol.<br>MAIS \u00ab le gras c\u2019est la vie \u00bb. Les lipides sont essentiels pour notre corps, notre cerveau et toutes nos cellules en ont besoin.<\/p>\n\n\n\n<p>Ces derni\u00e8res ann\u00e9es, les graisses des produits animaux et des huiles v\u00e9g\u00e9tales ont mauvaise presse car provoqueraient des probl\u00e8mes cardio-vasculaires et seraient \u00e0 bannir ! L&rsquo;industrie agro-alimentaire a alors proposer des alternatives : margarine plut\u00f4t que du beurre, lait \u00e9cr\u00e9m\u00e9 plut\u00f4t qu&rsquo;entier&#8230; yaourts et fromages 0%&#8230; bourr\u00e9s \u00e0 la place d&rsquo;additifs, sucres, graisses transform\u00e9es&#8230; Mais ce n&rsquo;est pas le cholest\u00e9rol le coupable !<\/p>\n\n\n\n<p>Le cholest\u00e9rol peut effectivement s\u2019accumuler en cas de stress oxydatif. Cependant, c&rsquo;est parce que le LDL &#8211; le transporteur du cholest\u00e9rol vers les tissus cibles (appel\u00e9 \u00e0 tord \u00ab\u00a0mauvais cholest\u00e9rol\u00a0\u00bb) &#8211; est alors sous forme oxyd\u00e9. C\u2019est ce LDL oxyd\u00e9, non le LDL \u00ab\u00a0normal\u00a0\u00bb que l\u2019on peut trouver dans les plaques d\u2019ath\u00e9rome. Cependant, le probl\u00e8me est plus complexe que cela, peut \u00eatre aussi en lien avec une hypothyro\u00efdie, et ne vient pas d\u2019un exc\u00e8s de cholest\u00e9rol alimentaire bien souvent\u2026<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"531\" height=\"1024\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras_site-531x1024.jpg\" alt=\"stop \u00e0 la peur du gras\" class=\"wp-image-2664\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras_site-531x1024.jpg 531w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras_site-156x300.jpg 156w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras_site.jpg 560w\" sizes=\"auto, (max-width: 531px) 100vw, 531px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Lien entre fertilit\u00e9 et carence en bonnes graisses<\/h4>\n\n\n\n<p>Il y a des liens prouv\u00e9s entre fertilit\u00e9 et manque de bons gras, et notamment de cholest\u00e9rol :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>d\u00e9faut de synth\u00e8se des hormones sexuelles dont la progest\u00e9rone<\/li><li>mauvaise qualit\u00e9 des spermatozo\u00efdes et des ovocytes<\/li><li>hypo ou infertilit\u00e9 du couple, troubles du cycle SPM, spottings, r\u00e8gles abondantes ou encore am\u00e9norrh\u00e9es\u2026<\/li><\/ul>\n\n\n\n<p>Lien entre cholest\u00e9rol et hormones : le cholest\u00e9rol permet de produire la \u00ab\u00a0reine des hormones st\u00e9ro\u00efdiennes\u00a0\u00bb = la pr\u00e9gn\u00e9nolone. S&rsquo;il y a une absence de cholest\u00e9rol alimentaire, une r\u00e9duction du cholest\u00e9rol via la prise de statines, un exc\u00e8s de stress chronique, cela impacte tr\u00e8s s\u00e9rieusement la production de nos hormones sexuelles !<\/p>\n\n\n\n<p>Ne pas consommer suffisamment de gras a une r\u00e9percussion importante sur le cycle f\u00e9minin ! La membrane des ovocytes est constitu\u00e9e de lipides, la fabrication des hormones sexuelles est d\u00e9pendante du cholest\u00e9rol. Une diminution de la consommation de gras peut avoir des cons\u00e9quences importantes sur la production des oestrog\u00e8nes et progest\u00e9rone et donc des r\u00e9percussions s\u00e9v\u00e8res sur le cycle menstruel. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Mais tous les gras &#8211; lipides ne se valent pas !<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-1024x1024.jpg\" alt=\"tous les lipides ne se valent pas: bons versus mauvais gras\" class=\"wp-image-2667\" width=\"592\" height=\"592\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras4.jpg 1080w\" sizes=\"auto, (max-width: 592px) 100vw, 592px\" \/><\/figure><\/div>\n\n\n<p>Les graisses satur\u00e9es ne sont pas \u00e0 \u00e9liminer de son alimentation mais devraient repr\u00e9senter 25% des apports totaux quotidiens en gras. Vous les retrouvez dans : beurre, cr\u00e8me, lard, fromage, huile de coco. Cette derni\u00e8re ne doit pas remplacer totalement l&rsquo;huile d&rsquo;olive dans la cuisine !<\/p>\n\n\n\n<p>Voir aussi mon article sur les bons gras essentiels : <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/12\/les-omega-3\/\"><strong>les OMEGA 3<\/strong><\/a>. Nos apports devraient \u00eatre d&rsquo;un om\u00e9ga 3 pour 5 ou 6 om\u00e9ga 6. Hors aujourd&rsquo;hui dans nos alimentations modernes, nous sommes plut\u00f4t \u00e0 1 om\u00e9ga 3 pour 10 \u00e0 15 om\u00e9ga 6. Soit un r\u00e9el exc\u00e8s en om\u00e9ga 6 pro-inflammatoires. Mais attention apporter uniquement des om\u00e9ga 3 v\u00e9g\u00e9taux (ALA) ne suffit pas !!! Ils sont tr\u00e8s peu assimil\u00e9s ! <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Que penser des produits laitiers ? <\/h2>\n\n\n\n<p>Les laitages ont une place dans notre alimentation. Mais vous pouvez en avoir une consommation raisonn\u00e9e. Evitez l&rsquo;ultra-transformation : pas de \u00ab\u00a00%\u00a0\u00bb, \u00ab\u00a0all\u00e9g\u00e9s en mati\u00e8res grasses\u00a0\u00bb. Il vaut mieux diminuer sa consommation mais privil\u00e9gier des produits de qualit\u00e9 ! Les yaourts, fromages notamment de brebis et de ch\u00e8vre seront \u00e9galement plus int\u00e9ressants que le lait de vache. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Stop \u00e0 l&rsquo;exc\u00e8s de SUCRES !<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-1024x1024.jpg\" alt=\"attention \u00e0 l'exc\u00e8s de sucre qui se transforme en graisses \" class=\"wp-image-2668\" width=\"571\" height=\"571\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/09\/peur-du-gras5.jpg 1080w\" sizes=\"auto, (max-width: 571px) 100vw, 571px\" \/><\/figure><\/div>\n\n\n<p>L&rsquo;exc\u00e8s de sucre est bel et bien le fl\u00e9au de notre alimentation moderne. On le retrouve partout : en tant que tel dans les douceurs sucr\u00e9es bien s\u00fbr mais aussi sous la forme de sucres cach\u00e9s (\u00e9dulcorants, additifs et toutes les c\u00e9r\u00e9ales raffin\u00e9es!). Voir mon article sur ce vaste sujet de <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2021\/12\/12\/le-sucre-qui-est-il-et-pourquoi-le-reduire\/\">l&rsquo;exc\u00e8s de sucre<\/a>. <\/p>\n\n\n\n<p>Beaucoup de personnes diminuent leur apport en graisses pour maigrir et compensent en consommant trop de c\u00e9r\u00e9ales et f\u00e9culents. Combo gagnant pour accentuer une prise de poids ou emp\u00eacher de retrouver un poids de forme ! Au contraire, diminuer la part de f\u00e9culents surtout s&rsquo;ils sont raffin\u00e9s (= sources de sucres) et ajouter des ol\u00e9agineux, des poissons gras, des avocats, de bonnes huiles v\u00e9g\u00e9tales sera la cl\u00e9 d&rsquo;une bonne sant\u00e9 et du maintien d&rsquo;un poids de forme !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stop \u00e0 la peur du gras, \u00e0 cette injonction trop longtemps v\u00e9hicul\u00e9e que manger gras est n\u00e9faste pour la sant\u00e9. NON le BON GRAS ne fait pas grossir, au contraire ! Il faut distinguer le gras n\u00e9faste pour la sant\u00e9&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/26\/stop-a-la-peur-du-gras\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":2663,"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":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[27],"tags":[],"class_list":{"0":"post-2662","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-naturopathie-micronutrition","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stop \u00e0 la peur du gras ! - Nathalie Faggianelli<\/title>\n<meta name=\"description\" content=\"Stop \u00e0 la peur du gras ! 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