{"id":2895,"date":"2022-11-25T10:16:06","date_gmt":"2022-11-25T10:16:06","guid":{"rendered":"https:\/\/nathalie-faggianelli.fr\/?p=2895"},"modified":"2022-12-03T10:16:03","modified_gmt":"2022-12-03T10:16:03","slug":"alimentation-vegetarienne-vegetalienne","status":"publish","type":"post","link":"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/11\/25\/alimentation-vegetarienne-vegetalienne\/","title":{"rendered":"Alimentation v\u00e9g\u00e9tarienne et v\u00e9g\u00e9talienne"},"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\/11\/P1190337-1024x1024.jpg\" alt=\"Alimentation v\u00e9g\u00e9tarienne et v\u00e9g\u00e9talienne\" class=\"wp-image-2896\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-scaled-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-1536x1536.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1190337-2048x2048.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>Vous avez choisi de vous tourner vers une alimentation v\u00e9g\u00e9tarienne et v\u00e9g\u00e9talienne ? Arrivez-vous \u00e0 \u00e9quilibrer correctement et facilement vos assiettes ? Est-ce une alimentation digeste ? avez-vous des carences ? <\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Les carences \u00e0 \u00e9viter<\/h2>\n\n\n\n<p>Dans une alimentation v\u00e9g\u00e9tarienne ou v\u00e9g\u00e9talienne, il est important de faire attention \u00e0 \u00e9viter aux carences suivantes pour \u00eatre en bonne sant\u00e9. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>prot\u00e9ines<\/strong><\/li>\n\n\n\n<li><strong>fer<\/strong> et v\u00e9rifier sa bonne assimilation (le fer non h\u00e9minique = v\u00e9g\u00e9tal n\u00e9cessite de respecter quelques points importants pour \u00eatre bien assimil\u00e9)<\/li>\n\n\n\n<li><strong>vitamine B12<\/strong> (une vitamine uniquement apport\u00e9e par les produits animaux notamment oeufs et produits carn\u00e9s) qui peut n\u00e9cessiter d&rsquo;\u00eatre apport\u00e9e en compl\u00e9ments alimentaires.<\/li>\n\n\n\n<li><strong>om\u00e9ga 3<\/strong> (ceux v\u00e9g\u00e9taux ne sont pas toujours correctement assimil\u00e9s et transform\u00e9s dans notre corps en om\u00e9ga 3 utilisables et essentiels EPA et DHA). <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/12\/les-omega-3\/\">En savoir plus sur les om\u00e9ga 3<\/a>.<\/li>\n\n\n\n<li><strong>iode<\/strong><\/li>\n\n\n\n<li><strong>zinc<\/strong><\/li>\n\n\n\n<li>coenzyme Q10<\/li>\n<\/ul>\n\n\n\n<p><em>Consulter votre m\u00e9decin pour v\u00e9rifier r\u00e9guli\u00e8rement votre \u00e9tat de sant\u00e9, et r\u00e9aliser des bilans de carences et \u00e9galement un bilan thyro\u00efdien complet. <\/em><\/p>\n\n\n\n<p>Si vous \u00eates en fatigue chronique, inflammation, souffrez de troubles digestifs, d\u00e9r\u00e8glements au niveau du cycle menstruel, douleurs musculaires&#8230; il est important de regarder du c\u00f4t\u00e9 de votre assiette. V\u00e9rifier notamment que vous apportez suffisamment de prot\u00e9ines sur chaque assiette (apport de tous les acides amin\u00e9s \u00e9quivalents \u00e0 une prot\u00e9ine animale), qu&rsquo;il n&rsquo;y ait pas de carences par mauvaise association ou manque de diversit\u00e9. Ceci est notamment important chez l&rsquo;enfant, la jeune fille en pleine croissance, la femme enceinte et allaitante, le grand sportif&#8230;<\/p>\n\n\n\n<p>Une alimentation v\u00e9g\u00e9tarienne bien \u00e9quilibr\u00e9e ne s&rsquo;accompagne pas n\u00e9cessairement de carence. Un r\u00e9gime v\u00e9g\u00e9talien est plus difficile \u00e0 \u00e9quilibrer sans aide de compl\u00e9ments alimentaires pour assurer des apports suffisants en prot\u00e9ines, fer, vitamines et calcium. Des risques r\u00e9els pour la sant\u00e9 notamment de l&rsquo;enfant ne sont pas \u00e0 n\u00e9gliger (an\u00e9mie, ost\u00e9oporose, rachitisme et retard de croissance). <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Les pi\u00e8ges de l&rsquo;alimentation v\u00e9g\u00e9rarienne-vegan<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#8ecbbc\" class=\"has-inline-color\">L&rsquo;ultra-transform\u00e9 industriel<\/mark><\/h4>\n\n\n\n<p>La plupart des simili carn\u00e9s, des steaks v\u00e9g\u00e9taux, des margarines v\u00e9g\u00e9tales sont des produits ultra transform\u00e9s, bourr\u00e9s d\u2019additifs et d&rsquo;huiles hydrog\u00e9n\u00e9es et est\u00e9rif\u00e9es. Certains steaks v\u00e9g\u00e9taux ont une bonne composition mais regardez bien les compositions avant l&rsquo;achat. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#8ecbbc\" class=\"has-inline-color\">L&rsquo;exc\u00e8s de fibres, de c\u00e9r\u00e9ales<\/mark><\/h4>\n\n\n\n<p>Tout exc\u00e8s n&rsquo;est jamais bon pour l&rsquo;organisme. Souvent, quand on adopte une alimentation v\u00e9g\u00e9tarienne ou v\u00e9g\u00e9talienne, les assiettes s&rsquo;enrichissent en fibres et en c\u00e9r\u00e9ales. Bien s\u00fbr, les fibres sont importantes et n\u00e9cessaires pour le corps, mais un exc\u00e8s peut aussi irriter les intestins, ch\u00e9later les min\u00e9raux et vitamines emp\u00eachant leur absorption. L&rsquo;exc\u00e8s de c\u00e9r\u00e9ales si consomm\u00e9es raffin\u00e9es apportent essentiellement du sucre, compl\u00e8tes elles seront un apport suppl\u00e9mentaire en fibres insolubles. Les l\u00e9gumineuses ne sont pas toujours bien dig\u00e9r\u00e9es et peuvent \u00eatre sources de ballonnements&#8230; Attention \u00e0 ne pas augmenter drastiquement leur part dans votre alimentation du jour au lendemain !<\/p>\n\n\n\n<p>Tous peuvent apporter aussi des <strong>anti-nutriments<\/strong> (acide phytique, les saponines, les lectines et d&rsquo;autres inhibiteurs d&rsquo;enzymes) si les aliments sont mal pr\u00e9par\u00e9s ou associ\u00e9s. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#8ecbbc\" class=\"has-inline-color\">Quid de la consommation du soja ?<\/mark><\/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>Le soja n\u2019est pas une prot\u00e9ine compl\u00e8te adapt\u00e9e, c&rsquo;est-\u00e0-dire qu&rsquo;elle ne contient pas tous les acides amines indispensables que notre corps ne sait pas synth\u00e9tiser seul. A &lsquo;limage de la prot\u00e9ine de r\u00e9f\u00e9rence qu&rsquo;est l&rsquo;oeuf. Il est important donc d&rsquo;associer \u00e0 d&rsquo;autres aliments pour apporter sur le m\u00eame repas des prot\u00e9ines diff\u00e9rentes permettant d&rsquo;apporter TOUS ces acides amin\u00e9s.<\/p>\n\n\n\n<p>Par ailleurs, le soja est souvent d\u2019origine transg\u00e9nique bourr\u00e9 de pesticides et c&rsquo;est une nouvelle monoculture extensive pour laquelle on est en droit de se poser des questions c\u00f4t\u00e9 \u00e9cologie.<\/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=\"1024\" height=\"1024\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-1024x1024.jpeg\" alt=\"\" class=\"wp-image-2912\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-1024x1024.jpeg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-scaled-100x100.jpeg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-600x600.jpeg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-300x300.jpeg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-150x150.jpeg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-768x768.jpeg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-1536x1536.jpeg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/soja-2048x2048.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p>Le soja apporte aussi des <strong><a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/14\/les-phytooestrogenes\/\">phyto-oestrog\u00e8nes<\/a><\/strong>. Il est possible de consommer des produits \u00e0 base de soja mais sans exc\u00e8s. Pr\u00e9f\u00e9rez les formes ferment\u00e9es comme un tofu lacto-ferment\u00e9 ou tempeh ne concentrant pas exc\u00e8s les phyto-oestrog\u00e8nes. Les formes industrielles (lait, yaourt, tofu) sur-concentrent ces mol\u00e9cules. Nous ne les m\u00e9tabolisons pas tous correctement selon notre microbiote notamment et ils s\u2019av\u00e8rent souvent \u00eatre plut\u00f4t de r\u00e9els perturbateurs endocriniens (troubles du cycle menstruel, am\u00e9norrh\u00e9e &#8211; que j&rsquo;ai aussi pu observer parmi les femmes que j\u2019accompagne). <\/p>\n\n\n\n<p>POINT IMPORTANT : pas de lait de soja pour les b\u00e9b\u00e9s comme substitut de lait maternel ou maternis\u00e9 ! Pas de soja non plus pour les enfants quelle que soit sa forme !<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Faut-il se suppl\u00e9menter avec des compl\u00e9ments alimentaires ?<\/h2>\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\">\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\/11\/P1140979-1024x1024.jpg\" alt=\"\" class=\"wp-image-2909\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-scaled-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-1536x1536.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/P1140979-2048x2048.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>Il peut \u00eatre n\u00e9cessaire de se suppl\u00e9menter pour combler des carences si l&rsquo;alimentation n&rsquo;apporte pas toutes les briques n\u00e9cessaires. Par exemple apporter de la vitamine B12 ou des om\u00e9ga 3. <\/p>\n\n\n\n<p>Le march\u00e9 des compl\u00e9ments alimentaires est tr\u00e8s lucratif et en pleine expansion. Regardez bien les \u00e9tiquettes : choix des excipients, des composants des g\u00e9lules (qui peuvent \u00eatre d&rsquo;origine animale), la non-pr\u00e9sence d&rsquo;additifs douteux probl\u00e9matiques pour la sant\u00e9. <\/p>\n\n\n\n<p>V\u00e9rifiez les interactions avec des m\u00e9dicaments qui vous prendriez, des plantes mais aussi le dosage et le moment de la prise. Ne tombez pas dans les pi\u00e8ges marketing et publicitaires et faites vous conseiller s\u00e9rieusement.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>N&rsquo;h\u00e9sitez pas \u00e0 bien vous renseigner en profondeur pour adopter une alimentation qui vous correspond et vous apporte tous les \u00e9l\u00e9ments essentiels pour \u00eatre en bonne sant\u00e9 ! En consultation, je vous aide \u00e0 personnaliser selon VOS besoins propres ! Les l\u00e9gumineuses pour ne donner qu&rsquo;un exemple ne sont pas toujours bien tol\u00e9r\u00e9es au niveau digestif et g\u00e9n\u00e9reront des inconforts. Je personnalise toujours selon vos envies, vos besoins et ceux de votre corps pour que vous puissiez avoir l&rsquo;alimentation qui soit adapt\u00e9e pour VOUS ! <\/p>\n<\/blockquote>\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\/11\/Capture-decran-2022-11-25-a-11.13.11-1024x765.png\" alt=\"\" class=\"wp-image-2899\" width=\"590\" height=\"440\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/Capture-decran-2022-11-25-a-11.13.11-1024x765.png 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/Capture-decran-2022-11-25-a-11.13.11-600x448.png 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/Capture-decran-2022-11-25-a-11.13.11-300x224.png 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/Capture-decran-2022-11-25-a-11.13.11-768x574.png 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/Capture-decran-2022-11-25-a-11.13.11-1536x1148.png 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2022\/11\/Capture-decran-2022-11-25-a-11.13.11-2048x1531.png 2048w\" sizes=\"auto, (max-width: 590px) 100vw, 590px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez choisi de vous tourner vers une alimentation v\u00e9g\u00e9tarienne et v\u00e9g\u00e9talienne ? Arrivez-vous \u00e0 \u00e9quilibrer correctement et facilement vos assiettes ? Est-ce une alimentation digeste ? avez-vous des carences ? Les carences \u00e0 \u00e9viter Dans une alimentation v\u00e9g\u00e9tarienne ou&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/11\/25\/alimentation-vegetarienne-vegetalienne\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":2896,"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-2895","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 v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentation v\u00e9g\u00e9tarienne et v\u00e9g\u00e9talienne - Nathalie Faggianelli<\/title>\n<meta name=\"description\" content=\"Alimentation v\u00e9g\u00e9tarienne-v\u00e9g\u00e9talienne: comment bien composer ses assiettes pour ne pas \u00eatre en carence? 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