{"id":12898,"date":"2024-09-24T00:00:27","date_gmt":"2024-09-24T00:00:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12898"},"modified":"2024-09-24T16:08:40","modified_gmt":"2024-09-24T16:08:40","slug":"21-best-healthy-cooking-hacks-of-all-time","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/21-best-healthy-cooking-hacks-of-all-time\/","title":{"rendered":"10 ALIMENTS QUI AIDENT \u00c0 SOULAGER VOTRE DOULEUR ARTHRITIQUE"},"content":{"rendered":"<\/p>\n<p><em>L\u2019ajout de ces aliments simples \u00e0 votre alimentation peut faire une grande diff\u00e9rence.<\/em><\/p>\n<p>La nourriture est un m\u00e9dicament. Si vous \u00eates aux prises avec la douleur de l\u2019arthrite, manger des aliments qui ont des propri\u00e9t\u00e9s antioxydantes, anti-inflammatoires et analg\u00e9siques \u2013 ainsi que tous les m\u00e9dicaments ou autres traitements recommand\u00e9s par votre m\u00e9decin \u2013 peut aider.<\/p>\n<p>\u00ab La recherche est en cours, mais les scientifiques ont d\u00e9j\u00e0 constat\u00e9 que certains aliments peuvent r\u00e9duire l\u2019inflammation et la douleur li\u00e9es \u00e0 l\u2019arthrite \u00bb, explique la di\u00e9t\u00e9tiste\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/departments\/digestive\/depts\/nutrition-therapy#dietitians-tab\" target=\"_blank\" rel=\"noreferrer noopener\">Andrea Dunn, RD, LD, CDE.<\/a><\/p>\n<p>Voici 10 aliments que Dunn recommande pour un r\u00e9gime qui peut aider \u00e0 soulager votre douleur arthritique et \u00e0 am\u00e9liorer votre sant\u00e9 cardiaque:<\/p>\n<h2>1. Th\u00e9 vert<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/320540_2200-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>Le th\u00e9 vert est connu pour \u00eatre riche en nutriments et en antioxydants et a la capacit\u00e9 de r\u00e9duire l\u2019inflammation, dit Dunn. Des \u00e9tudes r\u00e9alis\u00e9es sur des animaux ont \u00e9galement r\u00e9v\u00e9l\u00e9 qu\u2019il peut aider \u00e0 r\u00e9duire l\u2019incidence et la gravit\u00e9 de la polyarthrite rhumato\u00efde.<\/p>\n<p>\u00ab\u00a0Pour en r\u00e9colter les b\u00e9n\u00e9fices, visez deux portions par jour, chaudes ou froides\u00a0\u00bb, note Dunn. \u00ab\u00a0Assurez-vous d\u2019utiliser des sachets de th\u00e9 et non les m\u00e9langes de th\u00e9 en poudre, qui sont plus transform\u00e9s. Si vous buvez la vari\u00e9t\u00e9 d\u00e9caf\u00e9in\u00e9e, assurez-vous que le processus est tout naturel.<\/p>\n<h2>2. Saumon, thon, sardines et maquereau<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/11\/616828-Tuna-vs.-Salmon-Is-One-Healthier-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>Ces poissons sont riches en acides gras om\u00e9ga-3, dont des \u00e9tudes ont montr\u00e9 qu\u2019ils peuvent diminuer l\u2019inflammation. Selon la Fondation de l\u2019arthrite, manger une\u00a0<a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/nutrition\/healthy-eating\/best-fish-for-arthritis\" target=\"_blank\" rel=\"noreferrer noopener\">portion<\/a>\u00a0de 3 \u00e0 4 onces de ces poissons deux fois ou plus par semaine est recommand\u00e9 pour prot\u00e9ger le c\u0153ur et r\u00e9duire l\u2019inflammation.<\/p>\n<p>Bien que le poisson frais puisse devenir cher rapidement, un conseil pour le rendre plus abordable est de regarder dans la section cong\u00e9lateur ou d\u2019acheter des sardines en conserve, du saumon ou du thon. Assurez-vous de choisir des options \u00e0 faible teneur en sodium lors de l\u2019achat d\u2019articles en conserve si vous devez garder votre sodium sous contr\u00f4le.<\/p>\n<h2>3. Baies, pommes et grenades<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/image.freepik.com\/free-photo\/top-view-fruits-as-pomegranate-blackthorn-berries-bowls-with-flowers-apples-pomegranate-sackcloth-green-surface-with-copy-space_141793-14267.jpg\" alt=\"\" \/><\/figure>\n<p>Les baies sont riches en antioxydants et la Fondation de l\u2019arthrite\u00a0<a href=\"http:\/\/blog.arthritis.org\/living-with-arthritis\/health-benefits-berries\/\" target=\"_blank\" rel=\"noreferrer noopener\">note<\/a>\u00a0que les bleuets, les m\u00fbres, les fraises, les canneberges, les framboises et les boysenberries fournissent tous un pouvoir de lutte contre l\u2019arthrite. Vous obtiendrez des avantages pour la sant\u00e9, peu importe si vous les mangez congel\u00e9s, frais ou d\u00e9shydrat\u00e9s (sans sucre ajout\u00e9), alors assurez-vous de manger une vari\u00e9t\u00e9 de baies tout au long de la semaine.<\/p>\n<p>Les pommes sont \u00e9galement riches en antioxydants et une bonne source de fibres. De plus, ils fournissent du croquant et peuvent aider \u00e0 freiner votre app\u00e9tit pour les collations malsaines, dit Dunn.<\/p>\n<p>Les grenades, qui sont class\u00e9es comme des fruits \u00e0 baies, sont riches en tanins qui peuvent combattre l\u2019inflammation de l\u2019arthrite. Ajoutez-les \u00e0 une salade ou m\u00e9langez-les dans du yogourt nature pour des avantages suppl\u00e9mentaires.<\/p>\n<h2>4. L\u00e9gumes<\/h2>\n<p>Poussez-le un peu plus loin et incluez des l\u00e9gumes anti-inflammatoires dans votre alimentation quotidienne tels que le chou-fleur, les champignons, les choux de Bruxelles et le brocoli sous forme congel\u00e9e ou fra\u00eeche. Ajoutez-les dans vos saut\u00e9s, salades ou comme plats d\u2019accompagnement sains.<\/p>\n<p>Bien que de grands changements \u00e0 votre alimentation ne se produiront pas du jour au lendemain, l\u2019ajout d\u2019une vari\u00e9t\u00e9 d\u2019aliments respectueux de l\u2019arthrite petit \u00e0 petit vous aidera avec votre sant\u00e9 globale et la fa\u00e7on dont vous g\u00e9rez votre douleur arthritique.<\/p>\n<h2>5. Huiles de canola et d\u2019olive<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/is-canola-oil-healthy-732x549-thumbnail-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>Sautez l\u2019huile v\u00e9g\u00e9tale ou l\u2019huile de ma\u00efs et recherchez ces deux vari\u00e9t\u00e9s, qui ont un bon \u00e9quilibre des acides om\u00e9ga-3 et om\u00e9ga-6, qui sont tous deux des acides gras essentiels. Des \u00e9tudes ont r\u00e9v\u00e9l\u00e9 qu\u2019un composant de l\u2019huile d\u2019olive appel\u00e9 ol\u00e9ocanthal a des propri\u00e9t\u00e9s anti-inflammatoires et est \u00e9galement connu pour \u00eatre particuli\u00e8rement bon pour la sant\u00e9 cardiaque, dit Dunn.<\/p>\n<h2>6. Gingembre et curcuma<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/tribune-reloaded.s3.amazonaws.com\/media\/images\/2152775-turmerciginger-1581160799\/2152775-turmerciginger-1581160799.jpg\" alt=\"\" \/><\/figure>\n<p>Thanks to the chemicals in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both are widely used in Chinese and Indian cuisine.<\/p>\n<p>The scientific data on recommended daily or weekly intakes of ginger or turmeric are mainly with supplemented doses, but a healthy sprinkling of these spices on foods or in beverages could bring limited health benefits, Dunn says. They\u2019ll even add a little kick to your favorite dishes. Moreover, small amounts of ginger can help settle an upset stomach.<\/p>\n<h2>7. Nuts<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.outlookindia.com\/public\/uploads\/articles\/2019\/11\/1\/nuts.jpg\" alt=\"\" \/><\/figure>\n<p>All nuts are high in\u00a0protein, low in saturated fats and contain no cholesterol, unlike animal proteins. Eat them alone or add them to your favorite yogurt,\u00a0salad\u00a0or healthy dish for an extra boost of protein.<\/p>\n<p>\u201cBy replacing a serving of meat with just a quarter cup of nuts can help you avoid the inflammation you may experience when eating red meat,\u201d Dunn notes. \u201cUnlike meat, nuts also are a good source of fiber. Choose unsalted nuts to limit the amount of sodium in your diet.\u201d<\/p>\n<h2>8. Whole grains<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.shieldhealthcare.com\/community\/wp-content\/uploads\/2017\/09\/Whole-Grain-Why-You-Need-It-and-Where-to-Find-It.png\" alt=\"\" \/><\/figure>\n<p>Whole grains\u00a0don\u2019t have to be boring. From quinoa to farro to bulgur, there\u2019s plenty of variety to choose from and incorporate into your diet. These varieties add extra nutrients and fiber that only whole grains can offer naturally. To reap the benefits, the Arthritis Foundation recommends eating between three and six ounces of grains a day.<\/p>\n<p>Try them as side dishes instead of more common choices, such as white rice, Dunn says. Some more diverse whole grain options include freekeh, a Middle Eastern cuisine staple, or teff, used to make Ethiopian flatbread.<\/p>\n<h2>9. Salsa<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.simplyrecipes.com\/thmb\/DSXIiMtYJHNZUAmMOnx9sP3PKPc=\/2000x1333\/filters:fill(auto,1)\/__opt__aboutcom__coeus__resources__content_migration__simply_recipes__uploads__2019__07__Fresh-Tomato-Salsa-LEAD-2-2699ad8059ba4067b222c742bcf318da.jpg\" alt=\"\" \/><\/figure>\n<p>Mixing salsa into your daily diet is a great way to increase your intake of vitamin C, fiber and antioxidants, thanks to its rich mix of tomatoes, onions, and other vegetables. Dunn recommends using it for a vegetable dip in place of high calorie dressings commonly found in the grocery store.<\/p>\n<h2>10. Dark chocolate<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/m.economictimes.com\/thumb\/height-450,width-600,imgsize-43556,msid-58327181\/good-news-for-chocoholics-dark-chocolate-can-protect-your-brain-from-ageing.jpg\" alt=\"\" \/><\/figure>\n<p>Le chocolat noir est un favori classique, mais des \u00e9tudes de contr\u00f4le al\u00e9atoire \u00e0 grande \u00e9chelle n\u2019ont pas \u00e9t\u00e9 faites pour recommander des bonbons au chocolat noir en quantit\u00e9 quelconque pour soulager l\u2019inflammation. Si vous aimez le chocolat noir, regardez au moins 70% ou plus de teneur en cacao (plus la teneur en cacao est \u00e9lev\u00e9e, plus la quantit\u00e9 de sucre dans le chocolat est faible).<\/p>\n<p>\u00ab Il suffit de garder les portions petites pour limiter les graisses satur\u00e9es et les calories \u00bb, dit Dunn. \u00ab\u00a0Par exemple, une demi-once de chocolat noir par jour contribue grandement \u00e0 une saveur intense et \u00e0 un plaisir du chocolat.\u00a0\u00bb<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019ajout de ces aliments simples \u00e0 votre alimentation peut faire une grande diff\u00e9rence. La nourriture est un m\u00e9dicament. Si vous 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