{"id":4159,"date":"2024-09-06T10:54:12","date_gmt":"2024-09-06T10:54:12","guid":{"rendered":"https:\/\/heshimardc.net\/v1\/?p=4159"},"modified":"2024-09-06T10:54:14","modified_gmt":"2024-09-06T10:54:14","slug":"legumes-verts-ces-allies-nutritionnels","status":"publish","type":"post","link":"https:\/\/heshimardc.net\/v1\/2024\/09\/06\/legumes-verts-ces-allies-nutritionnels\/","title":{"rendered":"L\u00e9gumes\u00a0verts,\u00a0ces alli\u00e9s nutritionnels\u00a0"},"content":{"rendered":"\n<p><br><strong>Les march\u00e9s locaux de Kinshasa proposent une gamme vari\u00e9e de l\u00e9gumes color\u00e9s et frais. Cultiv\u00e9s localement dans les zones rurales, ils sont embarqu\u00e9s dans des engins de transport et vendus en ville. D\u2019autres proviennent des potagers urbains. On d\u00e9nombre ainsi une vari\u00e9t\u00e9 de l\u00e9gumes \u00e0 feuilles pour accompagner toute sorte de sauce ou des salades. Focus sur ces alli\u00e9s nutritionnels \u00e0 ne pas manquer en cuisine et dans son assiette.\u00a0<\/strong><\/p>\n\n\n\n<p>V\u00e9ritables alli\u00e9s pour un \u00e9quilibre alimentaire parfait, les l\u00e9gumes verts colorent aliments et assiettes et boostent l\u2019organisme. On parle g\u00e9n\u00e9ralement de l\u00e9gumes \u201cverts\u201d pour d\u00e9signer les l\u00e9gumes frais et les diff\u00e9rencier des l\u00e9gumes secs comme les haricots rouges ou encore les pois chiches.&nbsp; \u00c0 ce compte, laitue, concombres, haricots, brocolis, poireaux, petit pois et autres artichauts &#8211; qui doivent leur teinte \u00e0 la chlorophylle &#8211; ne sont donc pas les seuls \u00e0 pouvoir se targuer d\u2019\u00eatre \u201cverts\u201d. La carotte, l\u2019aubergine, la courge ou encore la betterave font \u00e9galement partie des l\u00e9gumes dits \u201cverts\u201d.<\/p>\n\n\n\n<p>Peu caloriques, naturellement riches en vitamines et min\u00e9raux, les l\u00e9gumes verts offrent un vrai nuancier de bienfaits pour la sant\u00e9. En consommer chaque jour de diff\u00e9rentes vari\u00e9t\u00e9s permet de trouver dans chacun d\u2019entre eux des b\u00e9n\u00e9fices nutritionnels tr\u00e8s int\u00e9ressants.<\/p>\n\n\n\n<p>Cette richesse en fibres procure aux l\u00e9gumes verts de multiples avantages. Selon une nutritionniste, \u201cIls favorisent un bon transit intestinal et permettent \u00e9galement un meilleur contr\u00f4le de la glyc\u00e9mie\u00bb. En effet, les fibres ont ceci d\u2019extraordinaire qu\u2019elles diminuent l\u2019absorption intestinale du glucose, limitant ainsi le stockage des graisses. Un exemple : \u201clorsque l\u2019on mange une pizza riche en graisses, avec un index glyc\u00e9mique assez \u00e9lev\u00e9, le fait d\u2019ajouter des fibres au menu (une salade verte par exemple) influe favorablement sur la fa\u00e7on de stocker les graisses. L\u2019apport calorique reste le m\u00eame, mais l\u2019absorption des graisses diminue\u201d.<\/p>\n\n\n\n<p>Consomm\u00e9es r\u00e9guli\u00e8rement, les fibres jouent alors un r\u00f4le protecteur dans la pr\u00e9vention de nombreuses maladies, comme les cancers (notamment celui du c\u00f4lon), les maladies cardiovasculaires, l\u2019ob\u00e9sit\u00e9 ou encore le diab\u00e8te. Les l\u00e9gumes verts sont \u00e9galement riches en nutriments antioxydants\u201d, pr\u00e9cise la nutritionniste. Parmi eux : les vitamines A, C et E, les oligo-\u00e9l\u00e9ments (s\u00e9l\u00e9nium, zinc, mangan\u00e8se), les carot\u00e9no\u00efdes (dont le fameux b\u00eata-carot\u00e8ne, compos\u00e9 principal des l\u00e9gumes jaunes et orang\u00e9s) ou encore les polyph\u00e9nols.<\/p>\n\n\n\n<p>Ces compos\u00e9s protecteurs permettent de limiter l\u2019oxydation et le vieillissement cellulaire de l\u2019organisme provoqu\u00e9 par les radicaux libres, lesquels sont g\u00e9n\u00e9r\u00e9s par la pollution, le tabagisme, le stress ou encore certains m\u00e9dicaments. Comme pour les fibres, la consommation r\u00e9guli\u00e8re &#8211; et dans des quantit\u00e9s g\u00e9n\u00e9reuses &#8211; d\u2019antioxydants pr\u00e9viennent certaines pathologies graves.<\/p>\n\n\n\n<p class=\"has-text-align-right\"><strong>Raymond OKESELEKE<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les march\u00e9s locaux de Kinshasa proposent une gamme vari\u00e9e de l\u00e9gumes color\u00e9s et frais. Cultiv\u00e9s localement dans les zones rurales, ils sont embarqu\u00e9s dans des engins de transport et vendus en ville. D\u2019autres proviennent des potagers urbains. On d\u00e9nombre ainsi une vari\u00e9t\u00e9 de l\u00e9gumes \u00e0 feuilles pour accompagner toute sorte de sauce ou des salades. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4160,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[200],"tags":[],"class_list":["post-4159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u00e9gumes\u00a0verts,\u00a0ces alli\u00e9s nutritionnels\u00a0 - HESHIMA MAGAZINE<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/heshimardc.net\/v1\/2024\/09\/06\/legumes-verts-ces-allies-nutritionnels\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u00e9gumes\u00a0verts,\u00a0ces alli\u00e9s nutritionnels\u00a0 - HESHIMA MAGAZINE\" \/>\n<meta property=\"og:description\" content=\"Les march\u00e9s locaux de Kinshasa proposent une gamme vari\u00e9e de l\u00e9gumes color\u00e9s et frais. 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