{"id":10026,"date":"2024-02-28T00:00:26","date_gmt":"2024-02-28T00:00:26","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10026"},"modified":"2024-02-28T16:33:41","modified_gmt":"2024-02-28T16:33:41","slug":"fiber-and-fitness-is-one-impacted-by-the-other","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/fiber-and-fitness-is-one-impacted-by-the-other\/","title":{"rendered":"FIBRE ET FORME PHYSIQUE : L\u2019UN EST-IL TOUCH\u00c9 PAR L\u2019AUTRE?"},"content":{"rendered":"<\/p>\n
\"Fiber<\/figure>\n

Il est (ou devrait \u00eatre) de notori\u00e9t\u00e9 publique que la fibre alimentaire a des avantages notables pour la sant\u00e9 tels qu\u2019un risque r\u00e9duit de maladie cardiaque, le diab\u00e8te et le cancer du c\u00f4lon. Cependant, les amateurs de fitness devraient \u00e9galement appr\u00e9cier la fibre pour des raisons li\u00e9es \u00e0 leurs objectifs. Que vous essayiez de perdre du poids ou de mettre du muscle, la fibre a des avantages pour tout le monde. En fait, il est recommand\u00e9 de consommer 25-30 grammes de fibres par jour. Mais la triste r\u00e9alit\u00e9 est que l\u2019Am\u00e9ricain moyen ne prend qu\u2019environ 15 grammes par jour.<\/p>\n

Types de fibres<\/h2>\n
\"\"<\/figure>\n

Il existe sept types de fibres qui offrent diff\u00e9rents avantages intestinaux. Pour plus de simplicit\u00e9, ils peuvent \u00eatre class\u00e9s comme des fibres solubles ou insolubles.<\/p>\n

Fibre soluble dans l\u2019eau<\/h3>\n
\"\"<\/figure>\n

Ces fibres absorbent l\u2019eau pendant la digestion. Gr\u00e2ce \u00e0 ce processus, les fibres solubles vous aident \u00e0 vous sentir plus plein plus longtemps. Certains types aideront \u00e9galement \u00e0 r\u00e9guler les niveaux de sucre dans le sang. Les types alimentaires courants de fibres solubles comprennent :<\/p>\n

    \n
  • Pommes<\/li>\n
  • Agrumes<\/li>\n
  • Avoine<\/li>\n
  • Lentilles<\/li>\n
  • Carottes<\/li>\n
  • Patates<\/li>\n<\/ul>\n

    Fibre insoluble<\/h3>\n
    \"\"<\/figure>\n

    L\u2019autre type est insoluble. Ces types de fibres proviennent souvent des parois cellulaires des plantes et fournissent une bonne motilit\u00e9 intestinale. Vous pouvez les obtenir \u00e0 partir d\u2019aliments tels que les suivants:<\/p>\n

      \n
    • Verts feuillus<\/li>\n
    • Avocats<\/li>\n
    • Noix<\/li>\n
    • Graines<\/li>\n<\/ul>\n

      La ligne de fond est les deux types de fibres devraient faire partie de votre alimentation.<\/p>\n

      Avantages de remise en forme de fibre<\/h2>\n

      La plupart des gens veulent perdre du poids afin d\u2019un plus imm\u00e9diat sur la fibre est son impact sur votre app\u00e9tit. La fibre prend plus de temps \u00e0 se d\u00e9composer de sorte qu\u2019elle vous aide \u00e0 rester plus plein plus longtemps. En outre, les aliments \u00e0 haute teneur en fibres sont g\u00e9n\u00e9ralement faibles en calories. Ensuite, la lente panne aide \u00e0 r\u00e9guler les niveaux de sucre dans le sang. Cela signifie que vous aurez des niveaux d\u2019\u00e9nergie plus constants tout au long de la journ\u00e9e. C\u2019est un grand avantage pour ceux qui veulent perdre du poids parce qu\u2019ils seront plus actifs spontan\u00e9ment tout en ayant plus d\u2019\u00e9nergie pour leurs s\u00e9ances d\u2019entra\u00eenement. On \u00e9met l\u2019hypoth\u00e8se que compter la fibre (au lieu des calories) peut par inadvertance causer une perte de poids. Par exemple, si vous comptez et frappez vos besoins en fibres, vous mangez probablement des aliments moins riches en calories et vous vous sentez plus plein plus longtemps.<\/p>\n

      Pour les personnes qui cherchent \u00e0 construire le muscle, la fibre est grande parce que la lente d\u00e9composition des macronutriments (prot\u00e9ines, glucides et graisses) donne \u00e0 votre corps plus de temps pour les absorber. Mais le timing est important ici. Pour la croissance musculaire, ne consommez pas beaucoup de fibres juste apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement. Votre corps a besoin de carburant pour r\u00e9cup\u00e9rer et maximiser les gains de force dans les 45 minutes apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement. La panne lente pourrait emp\u00eacher cela. Au lieu de cela, mangez des aliments riches en fibres tout au long de la journ\u00e9e plut\u00f4t que plus pr\u00e8s de vos heures d\u2019entra\u00eenement pr\u00e9vues.<\/p>\n

      Fibres dans votre alimentation<\/h2>\n

      Un r\u00e9gime riche en fibres est id\u00e9al pour votre sant\u00e9 globale. Donc, si vous \u00eates l\u2019une des personnes qui obtiennent 15 grammes ou moins, pensez \u00e0 la fa\u00e7on dont vous pouvez faire quelques changements. Suppl\u00e9ments de fibres sont certainement une option, mais commencer par \u00e9valuer votre alimentation pour voir o\u00f9 vous pouvez ajouter des aliments riches en fibres. Ajouter plus de grains et de fruits et l\u00e9gumes riches en fibres. Pensez \u00e9galement \u00e0 commencer votre journ\u00e9e avec un bol de c\u00e9r\u00e9ales riches en fibres ou un smoothie dans le cadre d\u2019une alimentation \u00e9quilibr\u00e9e.<\/p>\n

      Ce smoothie rapide est id\u00e9al pour les niveaux d\u2019\u00e9nergie et la sati\u00e9t\u00e9:<\/p>\n

        \n
      • 2 c d\u2019\u00e9pinards<\/li>\n
      • 1\/2 avocat<\/li>\n
      • 1\/2 banane<\/li>\n
      • 1\/2 c de lait d\u2019amande<\/li>\n
      • 1 c. \u00e0 th\u00e9 d\u2019extrait de vanille<\/li>\n<\/ul>\n

        \n","protected":false},"excerpt":{"rendered":"

        Il est (ou devrait \u00eatre) de notori\u00e9t\u00e9 publique que la fibre alimentaire a des avantages notables pour la sant\u00e9 tels […]<\/p>\n","protected":false},"author":2,"featured_media":10027,"comment_status":"open","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":"","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-5)","background-image":"","background-repeat":"repeat","background-position":"center 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