{"id":3429,"date":"2023-04-10T16:27:27","date_gmt":"2023-04-10T16:27:27","guid":{"rendered":"https:\/\/nathalie-faggianelli.fr\/?p=3429"},"modified":"2023-04-10T16:27:31","modified_gmt":"2023-04-10T16:27:31","slug":"le-petit-dejeuner","status":"publish","type":"post","link":"https:\/\/nathalie-faggianelli.fr\/index.php\/2023\/04\/10\/le-petit-dejeuner\/","title":{"rendered":"Le petit d\u00e9jeuner"},"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\/2023\/04\/P1250449-1024x1024.jpg\" alt=\"l'importance du petit d\u00e9jeuner le matin\" class=\"wp-image-3430\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-scaled-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-1536x1536.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/P1250449-2048x2048.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>Le petit d\u00e9jeuner est un repas important pour bien d\u00e9marrer la journ\u00e9e et ne pas perturber le fonctionnement de nos hormones et neuro-transmetteurs. Si le petit d\u00e9jeuner sal\u00e9 est commun dans d\u2019autres pays (par exemple l\u2019english breakfast) mais en France, il est bien souvent tr\u00e8s sucr\u00e9 et industriel\u2026<\/em><\/p>\n\n\n\n<p>Que manger au petit d\u00e9jeuner ? Et si on a n&rsquo;a faim, faut-il se forcer ? <br><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;importance du petit d\u00e9jeuner pour la sant\u00e9<\/h2>\n\n\n\n<p>Un petit d\u00e9jeuner \u00e9quilibr\u00e9 et sain va permettre d\u2019<br>\u2022 apporter de l\u2019\u00e9nergie pour la journ\u00e9e<br>\u2022 enclencher la synth\u00e8se des hormones, neuro-transmetteurs (dopamine le matin, s\u00e9rotonine et m\u00e9latonine le soir pour un meilleur sommeil)<br>\u2022 r\u00e9guler la sati\u00e9t\u00e9 sur la journ\u00e9e<\/p>\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\/2023\/04\/petit-dej-site-1024x1024.jpg\" alt=\"prendre un bon petit d\u00e9jeuner le matin permet ceci\" class=\"wp-image-3431\" width=\"545\" height=\"545\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site.jpg 1080w\" sizes=\"auto, (max-width: 545px) 100vw, 545px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Pourquoi \u00e9viter de manger sucr\u00e9 le matin ? <\/h2>\n\n\n\n<p>L\u2019apport massif de sucres d\u00e8s le matin favorise le stockage car ils ne seront pas compl\u00e8tement utilis\u00e9s. Il provoque \u00e9galement un pic de glyc\u00e9mie rapide qui entrainera ensuite une hypoglyc\u00e9mie r\u00e9actionnelle. C&rsquo;est le fameux coup de barre de fin de matin\u00e9e ! Mais il a aussi pour cons\u00e9quence : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fatigue qui se traine sur la journ\u00e9e<\/li>\n\n\n\n<li>manque de concentration<\/li>\n\n\n\n<li>fringales et grignotages en dehors des repas<\/li>\n\n\n\n<li>formation de graisses, au ph\u00e9nom\u00e8ne de glycation des prot\u00e9ines et donc sur le long terme : insulino-r\u00e9sistance, inflammation, stress oxydatif, prise de poids favoris\u00e9e&#8230;<\/li>\n<\/ul>\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\/2023\/04\/petit-dej-site2-1024x776.jpg\" alt=\"oui il faut manger des glucides mais des glucides de qualit\u00e9\" class=\"wp-image-3432\" width=\"618\" height=\"468\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site2-1024x776.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site2-600x454.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site2-300x227.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site2-768x582.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site2.jpg 1080w\" sizes=\"auto, (max-width: 618px) 100vw, 618px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Que faut-il \u00e9viter ou limiter au petit d\u00e9jeuner ? <\/h2>\n\n\n\n<p>Les faux-amis du petit d\u00e9jeuner qu&rsquo;il est vraiment int\u00e9ressant de limiter ou supprimer totalement sont : <\/p>\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\/2023\/04\/petit-dej-site3-1024x1024.jpg\" alt=\"\u00e0 limiter au petit d\u00e9jeuner\" class=\"wp-image-3433\" width=\"663\" height=\"663\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej-site3.jpg 1080w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/figure><\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>confiture, p\u00e2te \u00e0 tartiner<\/li>\n\n\n\n<li>c\u00e9r\u00e9ales industrielles, souffl\u00e9es, sucr\u00e9es<\/li>\n\n\n\n<li>tout pain blanc, pain de mie<\/li>\n\n\n\n<li>pains et galettes de c\u00e9r\u00e9ales souffl\u00e9es (galette de riz, pains de fleurs en exc\u00e8s)<\/li>\n\n\n\n<li>pains au lait industriels<\/li>\n\n\n\n<li>viennoiseries<\/li>\n\n\n\n<li>jus de fruit, caf\u00e9, chocolat au lait<\/li>\n\n\n\n<li>lait industriel UHT- ultra-transform\u00e9 de vache<\/li>\n\n\n\n<li>fromages blancs ou yaourts 0%<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Que penser des prot\u00e9ines en poudre ? <\/h3>\n\n\n\n<p>Les prot\u00e9ines v\u00e9g\u00e9tales en poudre, la whey ne sont pas toujours bien dig\u00e9r\u00e9es et adapt\u00e9es pour tous ! Pour cela, regardez les compositions, les c\u00e9r\u00e9ales utilis\u00e9es. Elles peuvent donc \u00eatre un compl\u00e9ment occasionnel mais ne remplaceront pas de vrais prot\u00e9ines natives. <br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Est-ce int\u00e9ressant de consommer des boissons v\u00e9g\u00e9tales ?<\/h3>\n\n\n\n<p>Attention \u00e0 bien regarder les compositions des boissons v\u00e9g\u00e9tales et des margarines. En effet, elles contiennent pour beaucoup du sucre, de l\u2019huile de tournesol ou graisses hydrog\u00e9n\u00e9es, transform\u00e9es et des additifs d\u00e9l\u00e9t\u00e8res pour nos microbiotes et notre sant\u00e9 ! Ce sont le plus souvent des produits ultra-transform\u00e9s et riches en anti-nutriments. Choisissez des boissons v\u00e9g\u00e9tales contenant uniquement de l\u2019eau et des ol\u00e9agineux. Vous pouvez aussi les r\u00e9aliser maison si vous le souhaiter. <\/p>\n\n\n\n<p>Les produits laitiers ne sont pas \u00e0 bannir. En effet, il y a un gros d\u00e9bat autour d&rsquo;elles. Privil\u00e9giez des produits laitiers de qualit\u00e9, plut\u00f4t de ch\u00e8vre ou brebis, ou de vaches ayant \u00e9t\u00e9 \u00e9lev\u00e9es en plein air (marque Gaborit notamment). Tournez-vous notamment vers ceux au lait cru s\u2019il n\u2019y a pas de contre-indication \u00e0 leur consommation.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment composer un petit-d\u00e9j sain ? <\/h2>\n\n\n\n<p>Apr\u00e8s une p\u00e9riode de je\u00fbne nocturne qui est physiologique, le corps a besoin d&rsquo;un premier repas \u00e9quilibr\u00e9 riche en :<br><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>PROTEINES : oeufs, sardines en rillette, truite, jambon de qualit\u00e9 sans nitrite, fromages de qualit\u00e9 brebis ou ch\u00e8vre, houmous + pain au levain, graines de chia \u2026<\/li>\n\n\n\n<li>BONNES GRAISSES : huile d\u2019olive premi\u00e8re pression \u00e0 froid, oeuf avec un jaune pas trop cuit, avocat, beurre de qualit\u00e9 &#8211; id\u00e9alement cru, pur\u00e9e d\u2019ol\u00e9agineux, fromages de qualit\u00e9 \u2026<\/li>\n\n\n\n<li>Glucides de QUALITE \u00e0 charge glyc\u00e9mique basse ou mod\u00e9r\u00e9e : pain au levain et farines anciennes, fruits secs, miel de producteur sans exc\u00e8s, l\u00e9gumes de saison, champignons, graines germ\u00e9es ou fruit entier dont banane, fruits rouges apportant aussi fibres et vitamines.<\/li>\n\n\n\n<li>En boisson, privil\u00e9giez les infusions, la chicor\u00e9e, le rooibos, voir de temps en temps un th\u00e9 vert\u2026<\/li>\n<\/ul>\n\n\n\n<p>Privil\u00e9giez aussi un bon pain au levain, aux farines anciennes compl\u00e8tes ! Le gluten sera beaucoup plus digeste et mieux assimil\u00e9. Le pain au levain est \u00e9galement une excellente source de probiotiques pour nos microbiotes. <\/p>\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\/2023\/04\/petit-dej7-1024x1024.jpg\" alt=\"que manger le matin ? \" class=\"wp-image-3434\" width=\"643\" height=\"643\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/04\/petit-dej7.jpg 1080w\" sizes=\"auto, (max-width: 643px) 100vw, 643px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Et si je n&rsquo;ai pas faim le matin ? <\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pourquoi n&rsquo;ai-je pas faim ? <\/h3>\n\n\n\n<p>Selon les personnes, la sensation de faim peut arriver plus ou moins rapidement d\u00e8s le r\u00e9veil. Mettez-vous en mouvement, prenez un verre d\u2019eau pour red\u00e9marrer le fonctionnement du corps.<br>Ne vous forcez pas et \u00e9coutez votre faim. Mais ne pas avoir faim peut indiquer plusieurs choses :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>syst\u00e8me digestif n\u2019a pas fini de dig\u00e9rer le repas de la veille au soir qui \u00e9tait trop lourd ?<\/li>\n\n\n\n<li>foie est en souffrance ?<\/li>\n\n\n\n<li>axe hypothamus-hypophyse-surr\u00e9nalien est \u00e0 plat ? Il y a trop de stress d\u00e8s le r\u00e9veil ?<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Quid du je\u00fbne intermittent ? <\/h3>\n\n\n\n<p>Le premier repas de la journ\u00e9e, m\u00eame s\u2019il est pris plus tard dans la matin\u00e9e ou \u00e0 midi doit en tout cas apporter du gras et des prot\u00e9ines ! Je ne recommande pas la pratique du jeun intermittent le matin qui perturbe sur le long terme l\u2019\u00e9quilibre hormonal. Ce n\u2019est pas le repas \u00e0 sauter et notamment si vous souffrez de d\u00e9s\u00e9quilibres hormonaux et d\u2019insulino-r\u00e9sistance, ou souhaiter perdre du poids.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">Pour aller plus loin<\/h4>\n\n\n\n<p>Vous pouvez d\u00e9couvrir les <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/10\/17\/les-bienfaits-des-oeufs\/\">bienfaits des oeufs<\/a>, qui ne sont pas du tout des aliments dont il faut avoir peur !<\/p>\n\n\n\n<p>Un autre article sur<a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/26\/stop-a-la-peur-du-gras\/\"> la peur du gras<\/a> ! et en savoir plus sur les <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2021\/12\/12\/le-sucre-qui-est-il-et-pourquoi-le-reduire\/\">exc\u00e8s de sucres<\/a> dans notre mode de vie actuel. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le petit d\u00e9jeuner est un repas important pour bien d\u00e9marrer la journ\u00e9e et ne pas perturber le fonctionnement de nos hormones et neuro-transmetteurs. Si le petit d\u00e9jeuner sal\u00e9 est commun dans d\u2019autres pays (par exemple l\u2019english breakfast) mais en France,&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2023\/04\/10\/le-petit-dejeuner\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":3430,"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-3429","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 - 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