{"id":2706,"date":"2022-10-17T10:23:25","date_gmt":"2022-10-17T10:23:25","guid":{"rendered":"https:\/\/nathalie-faggianelli.fr\/?p=2706"},"modified":"2022-11-24T09:35:24","modified_gmt":"2022-11-24T09:35:24","slug":"les-bienfaits-des-oeufs","status":"publish","type":"post","link":"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/10\/17\/les-bienfaits-des-oeufs\/","title":{"rendered":"Les bienfaits des oeufs"},"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\/10\/P1220611-1024x1024.jpg\" alt=\"les bienfaits des oeufs\" class=\"wp-image-2707\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-scaled-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-1536x1536.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/P1220611-2048x2048.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><strong>Connaissez-vous les bienfaits des oeufs ? <\/strong><\/em><\/p>\n\n\n\n<p><em>Je vous ai parl\u00e9 dans un dernier article de cette vision r\u00e9ductrice de la<a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/26\/stop-a-la-peur-du-gras\/\"> peur du gras<\/a>. Et malheureusement les \u0153ufs ont aussi souvent mauvaise presse car jug\u00e9s \u00ab\u00a0pourvoyeurs de mauvais cholest\u00e9rol\u00a0\u00bb.<\/em><\/p>\n\n\n\n<p><em>Non les oeufs n\u2019augmentent pas les maladies cardiovasculaires ! Limitons les acides gras trans, les oeufs de poule d&rsquo;\u00e9levage nourries en batterie au soja ! Mais ne boycottons pas les produits naturels b\u00e9n\u00e9fiques pour notre sant\u00e9.<\/em><\/p>\n\n\n\n<p><em>Le \u201cmauvais cholest\u00e9rol\u201d est li\u00e9 \u00e0 l\u2019exc\u00e8s de sucres, de produits industriels riches en graisses satur\u00e9es, huiles hydrog\u00e9n\u00e9es, additifs\u2026<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Les constituants int\u00e9ressants des oeufs<\/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\/10\/oeuf2-1024x1024.jpg\" alt=\"les nutriments essentiels apport\u00e9s par les oeufs\" class=\"wp-image-2708\" width=\"696\" height=\"696\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf2.jpg 1080w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/figure><\/div>\n\n\n<p>La choline est un nutriment important pour la sant\u00e9 du foie, la sant\u00e9 du placenta, la pr\u00e9vention des<br>anomalies du tube neural et le d\u00e9veloppement du cerveau de b\u00e9b\u00e9 pendant la grossesse. <\/p>\n\n\n\n<p>Aucun lien n&rsquo;a \u00e9t\u00e9 \u00e9tabli entre maladies cardiovasculaires et consommation d\u2019oeufs ! La peur du cholest\u00e9rol sanguin a engag\u00e9 une chasse au gras. Cependant, tout d\u00e9pend du gras consomm\u00e9. C\u2019est surtout la sur-consommation de sucres et de graisses satur\u00e9es et transform\u00e9es, acides gras trans des huiles hydrog\u00e9n\u00e9es, des fritures, des plats pr\u00e9par\u00e9s industriels dont viennoiseries&#8230; qui est \u00e0 limiter !<br><\/p>\n\n\n\n<p>L\u2019oeuf, un alli\u00e9 de choix pour un apport en prot\u00e9ines et bon gras d\u00e8s le matin. Un petit d\u00e9jeuner avec un oeuf coque ou mollet apportera de la sati\u00e9t\u00e9, une r\u00e9gulation de la glyc\u00e9mie et du poids et surtout de l&rsquo;\u00e9nergie pour la journ\u00e9e. <\/p>\n\n\n\n<p>Pour aller plus loin :<a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/07\/21\/vitamine-d\/\"> article sur la vitamine D<\/a> <br><a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/12\/les-omega-3\/\">article sur les om\u00e9ga 3<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Et si on est allergique aux oeufs ? <\/h2>\n\n\n\n<p>Le jaune sert de liant et aide \u00e0 \u00e9paissir une pr\u00e9paration. Le blanc peut se monter en neige et donne plus de l\u00e9g\u00e8ret\u00e9 \u00e0 une recette. Si vous souffrez d&rsquo;une allergie aux oeufs, il est possible de les remplacer dans les recettes. Pour un oeuf :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ou une demi compote de fruits + 1 cuill\u00e8re \u00e0 soupe de pur\u00e9e ol\u00e9agineux<\/li>\n\n\n\n<li>50g de yaourt nature<\/li>\n\n\n\n<li>10 \u00e0 15g de f\u00e9cule dilu\u00e9e dans un liquide froid<\/li>\n\n\n\n<li>une demi-banane \u00e9cras\u00e9e<\/li>\n\n\n\n<li>1 cuill\u00e8re \u00e0 caf\u00e9 de graines de chia + 1\/2 verre d&rsquo;eau \u00e0 laisser reposer 15 minutes pour former un gel mucilagineux<\/li>\n\n\n\n<li>aquafaba = eau de cuisson des pois chiches, r\u00e9duit pour \u00eatre mont\u00e9 comme des blancs en neige, liquide riche en albumine et saponines permettant une \u00e9mulsification. Ne pas utiliser l\u2019eau de trempage trop riche en anti-nutriments (tanins et acide phytique). L\u2019eau de cuisson en contiendrait moins SI les pois chiches ont bien \u00e9t\u00e9 tremp\u00e9s au pr\u00e9alable avant cuisson ! Mais ne pas abuser de sa consommation, les saponines sont peu digestes et irritantes du tube digestif<\/li>\n<\/ul>\n\n\n\n<p>Note par rapport \u00e0 l&rsquo;apport en choline dans une alimentation sans oeuf : brocolis, haricots cuits, shiitak\u00e9s et pur\u00e9e de cacahu\u00e8tes. Faire attention \u00e0 cet apport notamment pendant la grossesse. <\/p>\n\n\n\n<p><strong>R\u00e9f\u00e9rences sur l&rsquo;aquafaba<\/strong> : voir les \u00e9tudes d&rsquo;Asalman et al. 2020 et 2021<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Quels oeufs choisir et comment les consommer ? <\/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\/10\/oeuf3-site-1024x1024.jpg\" alt=\"comment choisir ses oeufs ? \u00e0 quoi correspond le code \u00e9crit sur la coquille ? \" class=\"wp-image-2712\" width=\"677\" height=\"677\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf3-site.jpg 1080w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure><\/div>\n\n\n<p><strong>Vous me demandez souvent si vous pouvez en consommer tous les jours ?<\/strong> OUI ! Il n&rsquo;y a pas de soucis, ce ne sera pas la source de votre cholest\u00e9rol sanguin trop \u00e9lev\u00e9 ! S&rsquo;ils sont bien dig\u00e9r\u00e9s, int\u00e9grez-les dans votre alimentation. Pour cela, \u00e9vitez les oeufs durs, tr\u00e8s peu digestes et privil\u00e9giez des oeufs coques, mollets pour avoir le blanc cuit et le jaune liquide.<\/p>\n\n\n\n<p>Vous pouvez aussi ajouter un jaune d\u2019oeuf frais dans une vinaigrette, sur des l\u00e9gumes vapeur ou du riz&#8230; <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-768x1024.jpeg\" alt=\"oeuf\" class=\"wp-image-2713\" width=\"-727\" height=\"-969\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-768x1024.jpeg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-scaled-600x800.jpeg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-225x300.jpeg 225w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-1152x1536.jpeg 1152w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-1536x2048.jpeg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/10\/oeuf-double-scaled.jpeg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">Petit clin d&rsquo;oeil de la nature m&rsquo;ayant offert un jour des oeufs \u00e0 deux jaunes \ud83d\ude09<\/figcaption><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Comment les conserver ? <\/h2>\n\n\n\n<p>Normalement les oeufs ne se stockent pas au r\u00e9frig\u00e9rateur. Dans les magasins, vous les trouvez stock\u00e9s \u00e0 temp\u00e9rature ambiante. Les oeufs industriels dans certains pays sont conserv\u00e9s au rayon frais car ils ont \u00e9t\u00e9 lav\u00e9s. Le lavage fragilise la coque, la rende perm\u00e9able aux micro-organismes. <\/p>\n\n\n\n<p>Les oeufs se conservent dans un endroit sombre, sec et plut\u00f4t frais. Evitez les changements brusques de temp\u00e9rature. En \u00e9t\u00e9 par temp\u00e9ratures tr\u00e8s \u00e9lev\u00e9es,  il est par contre possible de les r\u00e9frig\u00e9rer pour permettre de les conserver un peu plus longtemps si vous n&rsquo;avez pas de cellier frais. Consommez les de pr\u00e9f\u00e9rence frais.<\/p>\n\n\n\n<p>Diff\u00e9rentes \u00e9tudes ont compar\u00e9 la qualit\u00e9 d&rsquo;oeufs conserv\u00e9s \u00e0 4\u00b0C versus temp\u00e9rature ambiante. Elles n&rsquo;ont pas not\u00e9 de diff\u00e9rences (si les oeufs ne sont pas lav\u00e9s). <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em>Akter et al. 2017, Effect of storage time and temperature on the quality characteristics of chicken eggs<\/em><\/p>\n\n\n\n<p><em>Drabik et al. 2021, The Impact of Package Type and Temperature on the Changes in Quality and Fatty Acids Profile of Table Eggs during Their Storage<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Connaissez-vous les bienfaits des oeufs ? Je vous ai parl\u00e9 dans un dernier article de cette vision r\u00e9ductrice de la peur du gras. Et malheureusement les \u0153ufs ont aussi souvent mauvaise presse car jug\u00e9s \u00ab\u00a0pourvoyeurs de mauvais cholest\u00e9rol\u00a0\u00bb. Non les&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/10\/17\/les-bienfaits-des-oeufs\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":2707,"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-2706","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 v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les bienfaits des oeufs - Nathalie Faggianelli<\/title>\n<meta name=\"description\" content=\"Les bienfaits des oeufs : stop \u00e0 la peur du gras et des oeufs comme source de mauvais cholest\u00e9rol. 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