{"id":18108,"date":"2022-04-12T20:06:06","date_gmt":"2022-04-12T20:06:06","guid":{"rendered":"http:\/\/ahelth.com\/?p=18108"},"modified":"2022-03-27T23:47:24","modified_gmt":"2022-03-27T23:47:24","slug":"the-mediterranean-diet-dos-and-donts-comprehensive-guide","status":"publish","type":"post","link":"https:\/\/ahelth.com\/fr\/the-mediterranean-diet-dos-and-donts-comprehensive-guide\/","title":{"rendered":"R\u00e9gime m\u00e9diterran\u00e9en : choses \u00e0 faire et \u00e0 ne pas faire (guide complet)"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">R\u00e9gime m\u00e9diterran\u00e9en : choses \u00e0 faire et \u00e0 ne pas faire (guide complet)<\/span><\/span><\/span><\/span><\/p>\n<div>\n<figure id=\"attachment_437820\" class=\"wp-caption aligncenter\" aria-describedby=\"caption-attachment-437820\"><noscript><img fetchpriority=\"high\" decoding=\"async\" loading=\"eager\" class=\"first-post-img wp-image-437820 size-full\" src=\"https:\/\/static.dailymedicalinfo.com\/2021\/06\/\u062d\u0645\u064a\u0629-\u0627\u0644\u0628\u062d\u0631-\u0627\u0644\u0645\u062a\u0648\u0633\u0637-1.jpg\" alt=\"Mediterranean cuisine\" width=\"600\" height=\"350\"\/><\/noscript><figcaption id=\"caption-attachment-437820\" class=\"wp-caption-text\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cuisine m\u00e9diterran\u00e9enne<\/span><\/span><\/span><\/span><\/figcaption><\/figure>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Trouver un r\u00e9gime qui ne nuit pas \u00e0 votre sant\u00e9 n&#8217;est pas difficile, lisez simplement l&#8217;article suivant car c&#8217;est votre guide du r\u00e9gime m\u00e9diterran\u00e9en qui profitera d&#8217;abord \u00e0 votre sant\u00e9, puis \u00e0 votre vie.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-1\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Qu&#8217;est-ce que le r\u00e9gime m\u00e9diterran\u00e9en ?<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La cuisine m\u00e9diterran\u00e9enne (cuisine m\u00e9diterran\u00e9enne <\/span><\/span><\/span><\/span><em><span dir=\"ltr\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">)<\/span><\/span><\/span><\/span><\/span><\/em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> est le r\u00e9gime alimentaire traditionnel des pays m\u00e9diterran\u00e9ens tels que la Gr\u00e8ce, la Croatie et l&#8217;Italie, et ce r\u00e9gime est \u00e9galement connu pour favoriser la sant\u00e9 cardiaque, la perte de poids et le risque de cancer et de maladie d&#8217;Alzheimer.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La caract\u00e9ristique la plus importante de ce r\u00e9gime est qu&#8217;il comprend des fruits, des l\u00e9gumes, des noix, des grains entiers et des fruits de mer frais, et r\u00e9duit la viande, les produits laitiers et leurs d\u00e9riv\u00e9s, ce qui aide \u00e0 perdre du poids et \u00e0 maintenir une bonne sant\u00e9 avec les autres, et \u00e0 profiter de tout.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-2\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Quels aliments sont autoris\u00e9s dans le r\u00e9gime m\u00e9diterran\u00e9en ?<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Les aliments du r\u00e9gime m\u00e9diterran\u00e9en varient entre les l\u00e9gumes, les fruits et la viande blanche, mais avec nous vous en saurez plus sur les aliments autoris\u00e9s dans ce r\u00e9gime :<\/span><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: right;\">\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fruits et l\u00e9gumes :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> comme les haricots et les pommes de terre.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Noix et graines :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> comme les noix et les graines de tournesol.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Produits \u00e0 grains entiers :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> p. ex. pain et p\u00e2tes \u00e0 base d&#8217;orge, d&#8217;avoine et de bl\u00e9.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Divers poissons et fruits de mer :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> comme le saumon et les crustac\u00e9s.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Graisses insatur\u00e9es saines :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> par exemple, avocat et huile d&#8217;olive extra vierge.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Viande blanche :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> comme le poulet.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Herbes et \u00e9pices : Pour<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> ajouter de la saveur aux aliments.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Eau :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> La boisson la plus populaire et la plus n\u00e9cessaire du r\u00e9gime m\u00e9diterran\u00e9en.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tout en suivant un r\u00e9gime m\u00e9diterran\u00e9en, mangez des fruits de mer au moins deux fois par semaine et utilisez de l&#8217;huile d&#8217;olive au lieu du beurre et d&#8217;autres huiles lors de la cuisson.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-3\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Les aliments interdits dans le r\u00e9gime m\u00e9diterran\u00e9en<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pour tirer le meilleur parti du r\u00e9gime m\u00e9diterran\u00e9en, limitez autant que possible les aliments et boissons suivants :<\/span><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: right;\">\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lait ou produits laitiers :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> tels que les \u0153ufs, le yaourt, le fromage, la cr\u00e8me et leurs d\u00e9riv\u00e9s.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Viande rouge et transform\u00e9e :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> comme l&#8217;agneau, la saucisse et le b\u0153uf.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bonbons et vin :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Vous pouvez remplacer les bonbons par des fruits.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Beurre :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Il faut le remplacer par de l&#8217;huile d&#8217;olive naturelle \u00e0 base d&#8217;olives vertes.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h2 id=\"section-4\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bienfaits du r\u00e9gime m\u00e9diterran\u00e9en<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Il existe de nombreux avantages de ce r\u00e9gime dont vous n\u2019\u00eates peut-\u00eatre pas conscients et vous serez \u00e9galement surpris d\u2019apprendre que :<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1. Alimentation saine pour le c\u0153ur<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Le r\u00e9gime m\u00e9diterran\u00e9en aide \u00e0 promouvoir la sant\u00e9 cardiaque et le mouvement des vaisseaux sanguins et r\u00e9duit le risque de diverses maladies du syst\u00e8me circulatoire telles que l&#8217;hypertension art\u00e9rielle et ses probl\u00e8mes et les crises cardiaques.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Des \u00e9tudes ont montr\u00e9 que la pr\u00e9valence des maladies cardiovasculaires dans les pays du sud de l&#8217;Europe est de 2\u00a0:10\u00a0%, tandis que dans les pays du nord de l&#8217;Europe, elle est de 10\u00a0:18\u00a0%, en raison des diff\u00e9rentes habitudes alimentaires.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-2\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2. R\u00e9gime m\u00e9diterran\u00e9en et cancer<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ce r\u00e9gime aide \u00e0 r\u00e9duire le risque de la plupart des types de cancer, y compris le cancer du sein, car il contient moins de viande rouge et m\u00eame des aliments \u00e0 base de grains entiers.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-3\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3. R\u00e9gime m\u00e9diterran\u00e9en et diab\u00e9tiques<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Le r\u00e9gime m\u00e9diterran\u00e9en am\u00e9liore la glyc\u00e9mie, en particulier chez les personnes atteintes de diab\u00e8te de type 2, aide \u00e0 perdre du poids et am\u00e9liore le cholest\u00e9rol sanguin, car le r\u00e9gime comprend des aliments v\u00e9g\u00e9taux et moins de viande rouge et de glucides.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-4\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">4. R\u00e9duire le risque de maladie d&#8217;Alzheimer<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Le r\u00e9gime m\u00e9diterran\u00e9en r\u00e9duit le risque de maladie d&#8217;Alzheimer, de troubles de la m\u00e9moire et de d\u00e9mence.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En outre, les avantages du r\u00e9gime m\u00e9diterran\u00e9en incluent le traitement des douleurs articulaires, le retardement du vieillissement et l&#8217;aide \u00e0 rester jeune plus longtemps ; <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Parce qu&#8217;il contient des aliments antioxydants, \u00e9vitez de manger des aliments en conserve et des graisses nocives qui causent de nombreuses infections et probl\u00e8mes de sant\u00e9.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-5\" style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">5 <\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">r\u00e9gime d&#8217;aide au sommeil<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Des \u00e9tudes r\u00e9centes chez des personnes de plus de 65 ans qui suivaient le r\u00e9gime m\u00e9diterran\u00e9en ont montr\u00e9 qu&#8217;elles dormaient suffisamment et dormaient plus longtemps qu&#8217;avant, et les r\u00e9sultats ont montr\u00e9 que ce mode d&#8217;alimentation r\u00e9duit l&#8217;insomnie et raccourcit le sommeil interrompu.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-5\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">R\u00e9gime m\u00e9diterran\u00e9en pour maigrir<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Le r\u00e9gime m\u00e9diterran\u00e9en encourage la consommation d&#8217;une vari\u00e9t\u00e9 d&#8217;aliments sains riches en fibres, l\u00e9gumes, fruits et prot\u00e9ines, et limite la consommation d&#8217;aliments transform\u00e9s ainsi que de sucres riches en calories, qui contribuent tous \u00e0 r\u00e9duire la prise de poids et l&#8217;accumulation de graisse corporelle. .<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cela a \u00e9t\u00e9 constat\u00e9 dans l&#8217;une des \u00e9tudes men\u00e9es pour \u00e9valuer l&#8217;efficacit\u00e9 du r\u00e9gime m\u00e9diterran\u00e9en dans la pr\u00e9vention du risque de maladies cardiovasculaires.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Il a \u00e9t\u00e9 constat\u00e9 que les personnes qui suivaient ce r\u00e9gime perdaient un peu plus de poids par rapport au r\u00e9gime faible en gras. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ils ont \u00e9galement eu la plus petite augmentation du tour de taille par rapport au r\u00e9gime faible en gras.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">D&#8217;autres \u00e9tudes ont \u00e9galement \u00e9tabli un lien entre le r\u00e9gime m\u00e9diterran\u00e9en et le maintien d&#8217;un poids sant\u00e9 pour les enfants et les femmes enceintes.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-5-1\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Comment le r\u00e9gime m\u00e9diterran\u00e9en vous aide-t-il \u00e0 perdre du poids ?<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Le r\u00e9gime m\u00e9diterran\u00e9en vous aide \u00e0 perdre du poids, car le r\u00e9gime se compose de fruits, de l\u00e9gumes, de poisson, de viande blanche et d&#8217;aliments \u00e0 base de grains entiers, en plus de l&#8217;activit\u00e9 physique associ\u00e9e au r\u00e9gime, il vous aide \u00e0 perdre du poids.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-6\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">recettes di\u00e9t\u00e9tiques m\u00e9diterran\u00e9ennes<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Voici un exemple de recette, de plan et de repas de r\u00e9gime m\u00e9diterran\u00e9en de 7 jours :<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-1\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Samedi<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0152ufs frits, pain grill\u00e9 au bl\u00e9 entier, tomates r\u00f4ties et pour plus de calories, vous pouvez ajouter un autre \u0153uf ou quelques tranches d&#8217;avocat \u00e0 votre pain grill\u00e9.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 tasses de salade de l\u00e9gumes m\u00e9lang\u00e9s avec tomates cerises, olives, huile d&#8217;olive et vinaigre, pain de grains entiers et \u00bd tasse de houmous.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une pizza \u00e0 grains entiers avec de la sauce tomate, des l\u00e9gumes grill\u00e9s et du fromage faible en gras pour couronner le tout, et pour des calories suppl\u00e9mentaires, ajoutez du poulet, du thon ou des pignons de pin \u00e0 votre pizza.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-2\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">dimanche<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une tasse de yogourt grec, une demi-tasse de fruits comme des myrtilles, des baies ou des mandarines hach\u00e9es, et pour plus de calories, vous pouvez ajouter un quart de tasse d&#8217;amandes ou de noix.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un sandwich \u00e0 grains entiers avec des l\u00e9gumes grill\u00e9s comme des aubergines, des courgettes, des poivrons et des oignons, et pour un apport calorique, vous pouvez ajouter du houmous ou de l&#8217;avocat au pain avant d&#8217;ajouter les garnitures.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un demi-poisson ou un saumon cuit au four peut \u00eatre cuisin\u00e9 avec de l&#8217;ail et du poivre noir comme exhausteur de go\u00fbt, ainsi que des frites avec de l&#8217;huile d&#8217;olive et de l&#8217;ail.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-3\" style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lundi<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Garnir une tasse d&#8217;avoine \u00e0 grains entiers de cannelle, de dattes et de miel, puis garnir de fruits \u00e0 faible teneur en sucre comme des baies et des amandes r\u00e2p\u00e9es (facultatif).<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Haricots blancs bouillis avec des \u00e9pices telles que des feuilles de laurier, de l&#8217;ail, du cumin et une tasse de cresson avec une sauce \u00e0 l&#8217;huile d&#8217;olive, des tomates, des concombres et du fromage feta.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1\/2 tasse de p\u00e2tes de bl\u00e9 entier avec sauce tomate, huile d&#8217;olive et l\u00e9gumes grill\u00e9s, garnies de 1 cuill\u00e8re \u00e0 soupe de parmesan.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-4\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mardi<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Deux \u0153ufs avec poivrons, oignons et tomates, surmont\u00e9s d&#8217;un quart d&#8217;avocat.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Anchois grill\u00e9s \u00e0 l&#8217;huile d&#8217;olive sur des toasts de bl\u00e9 entier avec une pinc\u00e9e de jus de citron, servis avec une salade chaude de 2 tasses de chou et de tomates cuits \u00e0 la vapeur.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 tasses d&#8217;\u00e9pinards cuits \u00e0 la vapeur avec une pinc\u00e9e de jus de citron et d&#8217;herbes, plus 1 artichaut poch\u00e9 avec de l&#8217;huile d&#8217;olive, de la poudre d&#8217;ail et du sel.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-5\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mercredi<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une tasse de yaourt grec avec de la cannelle et du miel, puis m\u00e9lang\u00e9 avec une pomme hach\u00e9e et des amandes r\u00e2p\u00e9es.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une tasse de quinoa avec du paprika, des tomates s\u00e9ch\u00e9es et des olives avec des pois chiches, du thym et des miettes de fromage feta ou d&#8217;avocat (facultatif).<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une tasse de chou cuit \u00e0 la vapeur avec des tomates, des concombres, des olives, du jus de citron et du parmesan et une portion de sardines grill\u00e9es avec des tranches de citron.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-6\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Jeudi<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Deux tranches de pain grill\u00e9 complet, garnies de fromage \u00e0 p\u00e2te molle comme la ricotta, la fresque ou le fromage de ch\u00e8vre, puis de bleuets ou de figues hach\u00e9s pour plus de douceur.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une tasse de l\u00e9gumes m\u00e9lang\u00e9s avec des tomates, des concombres et un morceau de poulet grill\u00e9 avec un filet d&#8217;huile d&#8217;olive et de jus de citron.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ajoutez des l\u00e9gumes r\u00f4tis au four, des artichauts, des carottes, des courgettes, des aubergines, des patates douces, des tomates, de l&#8217;huile d&#8217;olive et des herbes lourdes avant de les faire frire avec une tasse de couscous de bl\u00e9 entier.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-7\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Vendredi<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ajoutez une tasse d&#8217;avoine \u00e0 grains entiers avec de la cannelle, des dattes et du sirop d&#8217;\u00e9rable, puis ajoutez des fruits \u00e0 faible teneur en sucre comme des baies ou des m\u00fbres.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">On met les courgettes cuites, les courges, les oignons, les pommes de terre, puis dans la sauce tomate avec un peu d&#8217;herbes.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Une tasse de l\u00e9gumes \u00e0 feuilles vertes comme le cresson ou les \u00e9pinards avec des tomates, des olives, de l&#8217;huile d&#8217;olive et une petite portion de poisson blanc.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-7\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Effets secondaires du r\u00e9gime m\u00e9diterran\u00e9en<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Les avantages du r\u00e9gime m\u00e9diterran\u00e9en sont nombreux, mais il peut y avoir quelques inconv\u00e9nients, qui sont les suivants :<\/span><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: right;\">\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Carence en fer :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Les sources alimentaires riches en fer ne doivent pas \u00eatre n\u00e9glig\u00e9es et incluses dans votre alimentation afin que le niveau de fer dans votre corps ne diminue pas.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Carence en calcium :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Lorsque vous r\u00e9duisez votre consommation de produits laitiers et de leurs d\u00e9riv\u00e9s, vous pouvez d\u00e9velopper une carence en calcium.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Gain de poids :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> bien que cela vous aide \u00e0 perdre du poids, la consommation de graisses satur\u00e9es telles que les noix et l&#8217;huile d&#8217;olive peut augmenter votre poids.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Apr\u00e8s avoir pris connaissance du r\u00e9gime m\u00e9diterran\u00e9en, de ses avantages et de ses inconv\u00e9nients potentiels, ainsi que de ses recettes, nous vous recommandons de v\u00e9rifier sa compatibilit\u00e9 avec votre \u00e9tat de sant\u00e9 avant de le suivre, et nous vous souhaitons bonne sant\u00e9 et bien-\u00eatre.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">.<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>R\u00e9gime m\u00e9diterran\u00e9en : choses \u00e0 faire et \u00e0 ne pas faire (guide complet) Cuisine m\u00e9diterran\u00e9enne Trouver un r\u00e9gime qui ne nuit pas \u00e0 votre sant\u00e9 n&#8217;est pas difficile, lisez simplement l&#8217;article suivant car c&#8217;est votre guide du r\u00e9gime m\u00e9diterran\u00e9en qui profitera d&#8217;abord \u00e0 votre sant\u00e9, puis \u00e0 votre vie. Qu&#8217;est-ce que le r\u00e9gime m\u00e9diterran\u00e9en ? &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17194,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[17017,17016,17012,17033,17023,17014,17036,17031,13546,17025,17029,17027,17010,17020,17035,17022],"class_list":["post-18108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee","tag-faire-un-regime","tag-faire-un-regime-rire-jaune","tag-guide-complet-regime-cetogene","tag-le-regime-cretois","tag-le-regime-cretois-les-secrets-de-la-longevite","tag-le-regime-mediterraneen","tag-manger-des-pates-pour-un-regime","tag-petit-dejeuner-faible-en-glucide","tag-regime","tag-regime-cetogene","tag-regime-cretois-3-bienfaits-incroyables","tag-regime-de-pates","tag-regime-mediterraneen","tag-regime-mediterraneen-cretois","tag-regime-pates","tag-ventre-plat-aliment-a-eviter"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>R\u00e9gime m\u00e9diterran\u00e9en : choses \u00e0 faire et \u00e0 ne pas faire (guide complet) - the health<\/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:\/\/ahelth.com\/fr\/the-mediterranean-diet-dos-and-donts-comprehensive-guide\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00e9gime m\u00e9diterran\u00e9en : choses \u00e0 faire et \u00e0 ne pas faire (guide complet) - the health\" \/>\n<meta property=\"og:description\" content=\"R\u00e9gime m\u00e9diterran\u00e9en : choses \u00e0 faire et \u00e0 ne pas faire (guide complet) Cuisine m\u00e9diterran\u00e9enne Trouver un r\u00e9gime qui ne nuit pas \u00e0 votre sant\u00e9 n&#8217;est pas difficile, lisez simplement l&#8217;article suivant car c&#8217;est votre guide du r\u00e9gime m\u00e9diterran\u00e9en qui profitera d&#8217;abord \u00e0 votre sant\u00e9, puis \u00e0 votre vie. 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