CIWF<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"La Prot\u00e9ine V\u00e9g\u00e9tale Une partie des d\u00e9s\u00e9quilibres nutritionnels de notre alimentation r\u00e9sulte d\u2019une consommation insuffisante de produits v\u00e9g\u00e9taux et, indirectement, d\u2019une consommation trop importante en\u00a0produits animaux. L\u2019OMS appelle ainsi \u00e0 un r\u00e9\u00e9quilibrage de ces apports. Si la viande est une\u00a0source importante de prot\u00e9ines, elle n\u2019est pas la seule. Les prot\u00e9ines v\u00e9g\u00e9tales sont une\u00a0composante essentielle d\u2019une alimentation \u00e9quilibr\u00e9e, ainsi qu\u2019une excellente alternative aux\u00a0prot\u00e9ines animales. A travers cet article, vous pourrez en savoir plus \u00e0 propos de la prot\u00e9ine v\u00e9g\u00e9tale ! \u00a0 Nos produits v\u00e9g\u00e9taux Pourquoi chez Le Bon sens & la S\u00e8ve, nous avons choisi pour Le R\u00f4ti V\u00e9g\u00e9tal l\u2019association Pois chiches \/ Prot\u00e9ines de Bl\u00e9 Qu’est ce qu’une prot\u00e9ine v\u00e9g\u00e9tale ? Les prot\u00e9ines sont des mol\u00e9cules indispensables au bon fonctionnement de nos organes. Celles d\u2019origine v\u00e9g\u00e9tale sont facilement assimil\u00e9es par l\u2019organisme et disposent d\u2019une excellente qualit\u00e9 nutritionnelle. Les sources de prot\u00e9ines v\u00e9g\u00e9tales sont \u00e9galement riches en vitamine B, antioxydants, sels min\u00e9raux, et surtout en fibres dont les produits animaux sont d\u00e9pourvus.\u00a0 \u00a0 Il n\u2019y a pas de risque de carence avec un r\u00e9gime v\u00e9g\u00e9tarien (qui exclut le poisson et la viande, mais conserve les produits laitiers ou les \u0153ufs). Pour un r\u00e9gime v\u00e9g\u00e9talien ou v\u00e9gane (qui exclut tous les produits d\u2019origine animale\u00a0: viande, poisson, \u0153ufs, produits laitiers, miel\u2026), il est indispensable de bien se suppl\u00e9menter en vitamine B12, disponible uniquement en quantit\u00e9 suffisante dans la viande, le poisson et les produits laitiers.\u00a0\u00a0\u00a0 Quelles sont les sources de prot\u00e9ines v\u00e9g\u00e9tales ? De nombreux aliments v\u00e9g\u00e9taux contiennent des prot\u00e9ines v\u00e9g\u00e9tales en proportions diff\u00e9rentes\u00a0: Les l\u00e9gumes secs, issus de la culture de l\u00e9gumineuses\u00a0: pois cass\u00e9s, pois chiches, petits pois, haricots, lentilles, soja, f\u00e8ves, etc. Des \u00e9tudes soulignent leur bonne teneur en prot\u00e9ines (entre 20 \u00e0 40\u00a0% selon l\u2019Inrae) ainsi que les b\u00e9n\u00e9fices agronomiques de la culture des l\u00e9gumineuses, qui contribue \u00e0 la fertilisation des sols.\u00a0 Les ol\u00e9agineux\u00a0: arachide, noix, noisettes, amandes Les c\u00e9r\u00e9ales\u00a0: bl\u00e9, riz, avoine, quinoa, sarrasin, \u00e9peautre\u00a0 Les tubercules\u00a0: patate douce, pomme de terre, manioc\u00a0; Certaines \u00e9pices comme le fenugrec\u00a0; La spiruline.\u00a0 Au-del\u00e0 de leur apport en prot\u00e9ines, ces aliments sont des sources de fibres, de min\u00e9raux et de vitamines.\u00a0 Pourquoi manger de la prot\u00e9ine v\u00e9g\u00e9tale ? Une surconsommation de prot\u00e9ines animales\u00a0 Selon l\u2019ANSES, 60 \u00e0 70 % des prot\u00e9ines alimentaires consomm\u00e9es en France proviennent de produits animaux. Une alimentation trop carn\u00e9e soul\u00e8ve des questions d\u2019ordre \u00e9cologique, sanitaire mais aussi \u00e9thique\u00a0: L\u2019\u00e9levage repr\u00e9sente la part de la production agricole la plus \u00e9mettrice de gaz \u00e0 effet de serre en France. L\u2019\u00e9levage industriel participe aussi \u00e0 aggraver la d\u00e9forestation, en raison du soja sud-am\u00e9ricain import\u00e9 pour nourrir les poulets, porcs, et bovins laitiers europ\u00e9ens. La surconsommation de viande rouge peut affecter le syst\u00e8me cardio-vasculaire et \u00eatre \u00e0 l\u2019origine de maladies chroniques. Une consommation importante de viande rouge augmente les risques de d\u00e9velopper des cancers de type colorectal, ou cancers du sein. De plus, les viandes rouges transform\u00e9es, telles que la charcuterie, sont class\u00e9es canc\u00e9rig\u00e8nes par l\u2019OMS. Les conditions de vie et d\u2019abattage des animaux d\u2019\u00e9levages industriels sont pour beaucoup hautement probl\u00e9matiques. Les vid\u00e9os de L214 ou encore le travail de CIWF (association de promotion du bien-\u00eatre des animaux de ferme) l\u2019ont d\u00e9montr\u00e9 \u00e0 de nombreuses reprises : l\u2019\u00e9levage industriel engendre cruaut\u00e9 et souffrance pour les animaux. \u00a0 \u00a0 L\u2019int\u00e9r\u00eat des prot\u00e9ines v\u00e9g\u00e9tales pour la sant\u00e9 et l\u2019environnement\u00a0 Sans n\u00e9cessairement adopter un r\u00e9gime 100 % v\u00e9g\u00e9tal, il est int\u00e9ressant de diversifier les sources de prot\u00e9ines et d\u2019inclure des prot\u00e9ines v\u00e9g\u00e9tales dans nos assiettes.\u00a0 Privil\u00e9gier les prot\u00e9ines v\u00e9g\u00e9tales au d\u00e9triment des prot\u00e9ines animales est excellent pour la sant\u00e9, puisqu\u2019elles contiennent des fibres et des antioxydants qui contribuent \u00e0 la pr\u00e9vention des cancers, des maladies cardio-vasculaires et du diab\u00e8te. \u00a0 Au-del\u00e0 de leurs propri\u00e9t\u00e9s int\u00e9ressantes pour l\u2019organisme, cultiver des sources de prot\u00e9ines v\u00e9g\u00e9tales comme les l\u00e9gumes secs est beaucoup moins agressif pour l\u2019environnement, et notamment les sols, que l\u2019\u00e9levage intensif d\u2019animaux.\u00a0 3 id\u00e9es re\u00e7ues sur la prot\u00e9ine v\u00e9g\u00e9tale \u201cOn trouve du fer seulement dans la viande\u2026 et les \u00e9pinards.\u201d Le fer est contenu en tr\u00e8s grande quantit\u00e9 dans certains v\u00e9g\u00e9taux comme la spiruline (28,5 g \/ 100 g), le chocolat noir >70 % (11 g), les tomates s\u00e9ch\u00e9es (9,1 g) ou le muesli (5,6 g). \u00c0 titre de comparaison, il y a \u201cseulement\u201d 1 g de fer dans 100 g de volaille, et c\u2019est m\u00eame encore moins pour de la c\u00f4te de porc grill\u00e9e (0,7 g). Quant aux \u00e9pinards, si c\u2019est vrai qu\u2019ils ont une teneur en fer int\u00e9ressante (3,6 g pour des \u00e9pinards crus, 2,1 g pour des \u00e9pinards cuits), de nombreux autres aliments ont une teneur similaire (2,5 g pour la lentille verte cuite \u00e0 l\u2019eau, 2,4 g pour le tofu nature). On est donc tr\u00e8s loin du clich\u00e9 de Popeye ! Aliment Teneur en fer (en g\/100g), base Ciqual Spiruline 28,5 Chocolat noir > 70\u00a0% 11 Tomates s\u00e9ch\u00e9es 9,1 Muesli 5,6 Epinards crus 3,6 Lentille verte cuite \u00e0 l\u2019eau 2,5 Tofu nature pr\u00e9emball\u00e9 2,4 Volaille 1 C\u00f4te de porc grill\u00e9e 0,7 \u00a0 \u00a0La table Ciqual permet de conna\u00eetre la composition nutritionnelle de chaque aliment. \u201cLe fer contenu dans les prot\u00e9ines v\u00e9g\u00e9tales est moins bien absorb\u00e9 par l\u2019organisme.\u201d Il est vrai que le fer h\u00e9minique, contenu dans le sang et les muscles des animaux, a un taux d\u2019absorption par l\u2019organisme qui est plus \u00e9lev\u00e9 que le fer non-h\u00e9minique, que l\u2019on retrouve notamment dans les prot\u00e9ines v\u00e9g\u00e9tales. N\u00e9anmoins, il existe quelques conseils simples (site AVF) qui facilitent l\u2019assimilation de ce dernier par l\u2019organisme, comme la consommation r\u00e9guli\u00e8re de fruits et l\u00e9gumes crus, et riches en vitamine C\u00a0(agrumes, poivrons, choux\u2026).\u00a0 \u00a0 \u00c0 noter \u00e9galement\u00a0: il semblerait que les personnes v\u00e9g\u00e9tariennes assimilent mieux le fer non-h\u00e9minique que les omnivores \u2013 autrement dit, notre organisme est capable, dans une certaine mesure, de s\u2019adapter \u00e0 notre r\u00e9gime.\u00a0 \u00a0 \u201cIl faut n\u00e9cessairement associer c\u00e9r\u00e9ales et l\u00e9gumineuses pour assurer tous nos besoins en acides amin\u00e9s essentiels.\u201d\u00a0 S\u2019il est vrai que les prot\u00e9ines v\u00e9g\u00e9tales pr\u00e9sentent des teneurs limit\u00e9es concernant certains acides amin\u00e9s (cyst\u00e9ine et m\u00e9thionine pour les l\u00e9gumineuses, et lysine pour les c\u00e9r\u00e9ales), en r\u00e9alit\u00e9, les adultes en France ne pr\u00e9sentent<\/p>\n","protected":false},"author":1,"featured_media":1136,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\n
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