{"id":14453,"date":"2017-11-27T08:42:39","date_gmt":"2017-11-27T15:42:39","guid":{"rendered":"https:\/\/askthescientists.com\/nutrition-facts\/"},"modified":"2019-12-30T10:31:31","modified_gmt":"2019-12-30T17:31:31","slug":"nutrition-facts","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/fr\/nutrition-facts\/","title":{"rendered":"Six conseils pour d\u00e9coder le tableau de la valeur nutritive"},"content":{"rendered":"

\"Apprendre<\/p>\n

Pas besoin de m\u00e9moriser tous les nutriments pr\u00e9sents dans un aliment, puisque le tableau de la valeur nutritive en fait \u00e9tat. Pas besoin non plus d’essayer de vous rappeler la teneur en sel de vos c\u00e9r\u00e9ales chaque fois que vous en achetez. Par contre, il n\u2019est pas toujours facile d\u2019obtenir toute l’information voulue sur l\u2019\u00e9tiquette nutritionnelle d\u2019un produit.<\/p>\n

Voici six conseils pour v\u00e9rifier les \u00e9l\u00e9ments les plus importants pour vous\u00a0:<\/p>\n

Commen\u00e7ons par la portion<\/strong><\/h2>\n

Hors contexte, les chiffres figurant dans le tableau de la valeur nutritive sont peu informatifs. C’est la notion de portion qui vous donne le contexte pour les interpr\u00e9ter.<\/p>\n

Tous ces chiffres se rapportent \u00e0 la portion indiqu\u00e9e. L\u2019emballage ne contient parfois qu\u2019une seule portion, mais ce n\u2019est pas toujours le cas. Il vaut mieux faire attention.<\/p>\n

Il vaut mieux vous fier \u00e0 la portion indiqu\u00e9e sur l\u2019\u00e9tiquette, car vous pourriez mal l\u2019\u00e9valuer. Sans vouloir vous sous-estimer, il faut savoir qu\u2019en g\u00e9n\u00e9ral, les gens ont de la difficult\u00e9 \u00e0 \u00e9valuer une portion. Selon les recherches, l’erreur d’estimationd\u2019une personne moyenne se situe entre 40 % et 150 % de la portion r\u00e9elle. Par cons\u00e9quent, vous pourriez bien consommer le double du nombre de calories<\/a>\u00a0que vous aviez calcul\u00e9.<\/p>\n

R\u00e9sistez \u00e0 la tentation d’aller directement v\u00e9rifier la teneur en calories et en lipides. Il faut avant tout regarder la portion indiqu\u00e9e sur l\u2019\u00e9tiquette pour mettre les autres \u00e9l\u00e9ments en contexte.<\/p>\n

Les types de gras<\/strong><\/h2>\n

Le tableau de la valeur nutritive indique souvent le contenu en macronutriments de l\u2019aliment. C’est un moyen efficace d’obtenir les \u00e9l\u00e9ments d\u2019information qu\u2019il vous faut. Par contre, les chiffres ne suffisent pas toujours \u00e0 \u00e9clairer vos d\u00e9cisions.<\/p>\n

C\u2019est particuli\u00e8rement vrai lorsqu\u2019il s\u2019agit des gras.<\/p>\n

Les types de gras et leur provenance peuvent avoir plus d\u2019importance que leur quantit\u00e9. Il est toujours bon d\u2019\u00e9viter les gras trans, mais il faut savoir faire des nuances lorsqu\u2019il est question de gras satur\u00e9s. C’est pourquoi il faut v\u00e9rifier la liste des ingr\u00e9dients pour d\u00e9terminer si les gras sont de source v\u00e9g\u00e9tale (g\u00e9n\u00e9ralement plus saine) ou animale (moins bonne pour la sant\u00e9). En prenant la peine de d\u00e9couvrir la source des gras, vous pourrez mieux faire des choix sant\u00e9.<\/p>\n

La teneur en sucre et la quantit\u00e9 de fibres\u00a0 <\/strong><\/h2>\n

Les gras ne sont pas les seuls macronutriments dans le tableau de la valeur nutritive auxquels vous devez vous attarder. Il faut aussi v\u00e9rifier les glucides, en plus de prendre en compte la teneur en sucre et la quantit\u00e9 de fibres<\/a>.<\/p>\n

Le sucre \u2013 un glucide simple \u2013 est sans conteste li\u00e9 au gain de poids et certains aliments en apparence bons pour la sant\u00e9 en rec\u00e8le. Songez \u00e0 tout le sucre qui se cache dans les jus de fruits<\/a>. Il importe donc de v\u00e9rifier la teneur en sucre \u2013 en particulier le sucre ajout\u00e9.<\/p>\n

M\u00eame si vous \u00e9vitez le sucre, vous pourriez avoir avantage \u00e0 int\u00e9grer une quantit\u00e9 suppl\u00e9mentaire de fibres \u00e0 votre r\u00e9gime alimentaire<\/a>. Les fibres sont des glucides complexes qui aident la digestion, tout en prolongeant la sensation de sati\u00e9t\u00e9. De plus, vous n\u2019absorbez que la moiti\u00e9 de la teneur en calories des fibres. Ces effets conjugu\u00e9s aident les fibres \u00e0 appuyer vos efforts pour conserver un poids sant\u00e9. V\u00e9rifiez bien la teneur en fibres dans le tableau de la valeur nutritive.<\/p>\n

Attention au contenu en prot\u00e9ines <\/strong><\/h2>\n

M\u00eame s’il en est fait mention en dernier, ne passez pas sous silence les prot\u00e9ines quand vous lisez le tableau de la valeur nutritive.\u00a0 Au contraire, pour ma\u00eetriser votre poids ou faire de l\u2019exercice, les prot\u00e9ines jouent un r\u00f4le essentiel.<\/p>\n

Bon nombre d\u2019\u00e9tudes font \u00e9tat de la capacit\u00e9 des prot\u00e9ines alimentaires de favoriser la ma\u00eetrise du poids. Une analyse de 51 \u00e9tudes a montr\u00e9 qu\u2019une hausse suffisante de l\u2019apport en prot\u00e9ines \u2013 sup\u00e9rieur \u00e0 58 % par jour en moyenne \u2013 influait favorablement sur les r\u00e9sultats en mati\u00e8re de ma\u00eetrise du poids.<\/p>\n

Selon une analyse similaire, un apport accru de prot\u00e9ines alimentaires avait des effets favorables sur les muscles et la force pendant l\u2019entra\u00eenement contre r\u00e9sistance.<\/p>\n

Pour ceux qui se soucient de bien manger et de faire de l\u2019exercice, les prot\u00e9ines sont certes un atout. Elles sont aussi importantes pour l\u2019\u00e9tat de sant\u00e9 g\u00e9n\u00e9ral. Les prot\u00e9ines alimentaires<\/a>\u00a0fournissent \u00e0 l\u2019organisme les acides amin\u00e9s essentiels qu\u2019il lui faut pour remplir toutes ses fonctions quotidiennes.<\/p>\n

Des \u00e9l\u00e9ments de premi\u00e8re importance\u00a0: les micronutriments<\/strong><\/h2>\n

Les vitamines et min\u00e9raux essentiels figurent aussi dans le tableau de la valeur nutritive. Cette information vous permet de d\u00e9terminer quelle nutrition vous obtenez dans les aliments que vous consommez.<\/p>\n

Vous verrez aussi le pourcentage de la valeur quotidienne sur la plupart des \u00e9tiquettes. Ce calcul est fond\u00e9 sur l\u2019apport quotidien recommand\u00e9 (AQR). \u00c9tabli pour \u00e9viter les carences, l\u2019AQR ne prend pas en compteles quantit\u00e9s optimales qu\u2019il vous faut pour assurer votre mieux-\u00eatre.<\/p>\n

Le sodium est un micronutriment qui n\u2019est pas class\u00e9 avec les autres vitamines et min\u00e9raux, mais plut\u00f4t avec les macronutriments<\/a>. Si vous devez surveiller votre apport en sodium (sel), v\u00e9rifiez bien la teneur indiqu\u00e9e sur l\u2019\u00e9tiquette.<\/p>\n

Vos objectifs en mati\u00e8re de votre sant\u00e9<\/strong><\/h2>\n

Comme chacun est diff\u00e9rent, vos objectifs en mati\u00e8re de sant\u00e9 vous sont propres. Par cons\u00e9quent, chacun lit l\u2019\u00e9tiquette diff\u00e9remment selon sa perception.<\/p>\n

Vous devez regarder le tableau de la valeur nutritive en fonction de vos propres objectifs \u00e0 l\u2019\u00e9gard de votre sant\u00e9. Ce faisant, chaque chiffre prend un sens diff\u00e9rent \u00e0 vos yeux. Par exemple, si vous cherchez \u00e0 ma\u00eetriser votre poids, une faible teneur calorique pourra vous attirer, mais si vous faites de la musculation, vous accorderez une plus grande importance \u00e0 une teneur calorique \u00e9lev\u00e9e.<\/p>\n

Gardez \u00e0 l\u2019esprit votre consommation quotidienne. Songez \u00e0 ce que vous mangez dans le contexte de votre alimentation sur toute la dur\u00e9e de la journ\u00e9e. La nutrition, c\u2019est un peu comme un compte de banque. Combien avez-vous d\u00e9pos\u00e9 dans votre compte nutritionnel aujourd\u2019hui et combien en retirerez-vous?<\/p>\n

Une lecture minutieuse, c\u2019est essentiel<\/strong><\/h2>\n

Prenez l\u2019habitude de lire l\u2019\u00e9tiquette et de vous renseigner sur la composition nutritionnelle de vos aliments. Avec le temps, vous le ferez plus facilement, un peu comme si c’\u00e9tait une deuxi\u00e8me nature. Sans devoir toujours tout m\u00e9moriser, vous conna\u00eetrez intuitivement le contenu en nutriments de vos choix alimentaires. Mieux inform\u00e9, vous saurez int\u00e9grer \u00e0 votre vie des solutions de rechange plus saines.<\/p>\n

Somme toute, il s’agit de prendre votre alimentation au s\u00e9rieux. Il est bon de noter par \u00e9crit vos objectifs \u00e0 l\u2019\u00e9gard de votre sant\u00e9. En vous demandant quel r\u00f4le doivent jouer les aliments dans votre vie, d\u00e9terminez les rapports de macronutriments (glucides, prot\u00e9ines et lipides) qui vous aident \u00e0 mieux vous sentir et \u00e0 acqu\u00e9rir l\u2019\u00e9tat de sant\u00e9 que vous recherchez<\/a>. Apr\u00e8s avoir d\u00e9finivos buts en mati\u00e8re de sant\u00e9, lisez bien le tableau de la valeur nutritive, ce qui vous aidera \u00e0 les atteindre.<\/p>\n

Un rappel important\u00a0: rien ne remplace une abondance de fruits et l\u00e9gumes<\/a>, l\u2019exercice, de bonnes sources de prot\u00e9ines et une quantit\u00e9 optimale de tous les micronutriments et macronutriments essentiels n\u00e9cessaires \u00e0 votre organisme pour profiter d\u2019un \u00e9tat de sant\u00e9 id\u00e9al.<\/p>\n

Une excellente ressource \u00e0 consulter pour d’autres conseils sur le d\u00e9codage du tableau de la valeur nutritive.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Pas besoin de m\u00e9moriser tous les nutriments pr\u00e9sents dans un aliment, puisque le tableau de la valeur nutritive en fait \u00e9tat. Pas besoin non plus d’essayer de vous rappeler la teneur en sel de vos c\u00e9r\u00e9ales chaque fois que vous en achetez. Par contre, il n\u2019est pas toujours facile d\u2019obtenir toute l’information voulue sur l\u2019\u00e9tiquette […]<\/p>\n","protected":false},"author":4638,"featured_media":14434,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[284],"tags":[20741,20732],"class_list":["post-14453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-fr","tag-healthy-eating-fr","tag-nutrition-basics-fr"],"acf":[],"yoast_head":"\nSix conseils pour d\u00e9coder le tableau de la valeur nutritive - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"Six crit\u00e8res \u00e0 v\u00e9rifier dans le tableau de la valeur nutritive\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/askthescientists.com\/fr\/nutrition-facts\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Six conseils pour d\u00e9coder le tableau de la valeur nutritive - 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