{"id":15883,"date":"2024-08-18T00:00:23","date_gmt":"2024-08-18T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15883"},"modified":"2024-08-18T16:14:42","modified_gmt":"2024-08-18T16:14:42","slug":"5-easy-ways-to-use-the-superfood-psyllium-husk","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/5-easy-ways-to-use-the-superfood-psyllium-husk\/","title":{"rendered":"5 FA\u00c7ONS SIMPLES D\u2019UTILISER L\u2019ENVELOPPE DE PSYLLIUM SUPERALIMENT"},"content":{"rendered":"\n<p>Besoin de plus de fibres dans votre vie? Plut\u00f4t que de d\u00e9penser de l\u2019argent pour des suppl\u00e9ments \u2013 dont beaucoup sont charg\u00e9s d\u2019additifs artificiels, prenez du psyllium. Seulement 1 cuill\u00e8re \u00e0 soupe d\u2019enveloppe de psyllium contient environ 5 grammes de fibres. Pensez-y comme un compl\u00e9ment alimentaire complet.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.superfoodevolution.com\/images\/psyllium-husk.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Id\u00e9alement, nous avons besoin d\u2019environ&nbsp;<a href=\"https:\/\/www.nutritionfoundation.org.nz\/nutrition-facts\/Nutrients\/carbohydrates\/fibre\" target=\"_blank\" rel=\"noreferrer noopener\">25 grammes \u00e0 30 grammes de fibres par jour,<\/a>la plupart d\u2019entre nous ne s\u2019en approcheraient m\u00eame pas! Donc, si la lutte est r\u00e9elle, prendre de l\u2019enveloppe de psyllium tous les jours est aussi simple. C\u2019est aussi un moyen facile d\u2019\u00e9viter la constipation! Vous trouverez ci-dessous 5 fa\u00e7ons d\u2019obtenir plus de psyllium en vous.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mais d\u2019abord, qu\u2019est-ce que l\u2019enveloppe de psyllium?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/ej7xchbd7rp.exactdn.com\/wp-content\/uploads\/2020\/12\/psyllium_husk_fiber_benefits-1024x727.jpg?strip=all&amp;lossy=1&amp;ssl=1\" alt=\"\"\/><\/figure>\n\n\n\n<p>L\u2019enveloppe de psyllium est une fibre soluble comestible et un pr\u00e9biotique, peut-\u00eatre mieux connu pour ses capacit\u00e9s de nettoyage du c\u00f4lon. Souvent appel\u00e9 fibre gonflante, le psyllium est capable de contenir jusqu\u2019\u00e0 16 fois son volume sec dans l\u2019eau!<\/p>\n\n\n\n<p>Une fois ing\u00e9r\u00e9, il se dilate, formant une masse semblable \u00e0 un gel en attirant de l\u2019eau du c\u00f4lon. Il favorise ensuite une \u00e9limination facile et saine en balayant les d\u00e9chets du c\u00f4lon plus rapidement et plus efficacement.<\/p>\n\n\n\n<p>Par rapport aux laxatifs chimiques en vente libre, l\u2019enveloppe de psyllium est \u00ab&nbsp;non accoutumante&nbsp;\u00bb sans effets secondaires connus. Des \u00e9tudes ont \u00e9galement montr\u00e9 que le psyllium est s\u00fbr, bien tol\u00e9r\u00e9 et am\u00e9liore le contr\u00f4le glyc\u00e9mique chez les personnes atteintes de diab\u00e8te. Double heureux.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Descendez-le avec de l\u2019eau \u2013 beaucoup d\u2019eau<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2018\/09\/Increases-Satiety.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u00c9tant donn\u00e9 que la fibre contenue dans l\u2019enveloppe de psyllium absorbe des charges d\u2019eau, assurez-vous de boire suffisamment d\u2019eau lorsque vous prenez de l\u2019enveloppe de psyllium afin que votre tube digestif soit hydrat\u00e9 de mani\u00e8re optimale. Il suffit d\u2019ajouter 1 cuill\u00e8re \u00e0 soupe d\u2019enveloppe de psyllium \u00e0 un verre d\u2019eau, d\u2019eau de coco ou de jus. Facile comme.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2018\/01\/CO-psyllium-husk-blog.jpg\" alt=\"psyllium husk water\" class=\"wp-image-7049\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">M\u00e9langez-le dans vos smoothies<\/h2>\n\n\n\n<p>Augmentez le contenu nutritionnel de vos smoothies en ajoutant une cuill\u00e8re \u00e0 soupe de psyllium. Vous ne le remarquerez m\u00eame pas l\u00e0-dedans, mais votre corps vous en remerciera. Essayez ces l\u00e9gumes verts avec du et du psyllium.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2016\/09\/CO-spinach-coconut-smoothie-blog.jpg\" alt=\"smoothie functional foods psyllium\" class=\"wp-image-6872\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ajoutez-le \u00e0 votre farine d\u2019avoine<\/h2>\n\n\n\n<p>Selon la fa\u00e7on dont vous avez votre avoine, disons que vous faites 1 tasse, c\u2019est 10 grammes de fibres juste l\u00e0. Ajoutez 1 cuill\u00e8re \u00e0 soupe de psyllium, ce qui ajoute environ 5 grammes de fibres. Ajoutez 1 cuill\u00e8re \u00e0 soupe de graines de et vous avez augment\u00e9 la teneur en fibres de 5 grammes de plus. C\u2019est un total de 20 grammes de fibres et il n\u2019est m\u00eame pas 10h! Est-ce que cela a \u00e9t\u00e9 facile?<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2018\/01\/CO-all-good-organics-full-email.jpg\" alt=\"psyllium husk oatmeal\" class=\"wp-image-7007\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Cuisson avec de l\u2019enveloppe de psyllium<\/h2>\n\n\n\n<p>L\u2019enveloppe de psyllium est un ingr\u00e9dient populaire dans les pains. Il est probablement connu pour son inclusion dans la recette&nbsp;<a href=\"https:\/\/www.mynewroots.org\/site\/2013\/02\/the-life-changing-loaf-of-bread\/\" target=\"_blank\" rel=\"noreferrer noopener\"><u>my New Roots Life Changing Loaf of Bread.<\/u>&nbsp;<\/a>Vous en avez entendu parler. Sinon, voici la recette.<\/p>\n\n\n\n<p>Olivia Scott, fondatrice de&nbsp;The Raw Kitchen,utilise souvent l\u2019enveloppe de psyllium dans ses recettes de g\u00e2teaux au fromage crus, car l\u2019enveloppe de psyllium d\u00e9finira votre m\u00e9lange. Nous lui avons fait&nbsp;un g\u00e2teau au fromage \u00e0 la noix de coco ici,et c\u2019est sacr\u00e9ment bon.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Utilisez l\u2019enveloppe de psyllium comme \u00e9paississant<\/h2>\n\n\n\n<p>L\u2019enveloppe de psyllium est \u00e9galement un agent liant peu co\u00fbteux. Juste une demi-cuill\u00e8re \u00e0 caf\u00e9 d\u2019enveloppe de psyllium par portion suffira \u00e0 \u00e9paissir vos recettes pr\u00e9f\u00e9r\u00e9es.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Existe-t-il trop d\u2019enveloppe de psyllium?<\/h2>\n\n\n\n<p>Votre corps va vous dire si vous en faites trop sur le psyllium. Vous commenceriez g\u00e9n\u00e9ralement \u00e0 vous sentir assez gonfl\u00e9. Et si vous prenez du psyllium, assurez-vous de boire beaucoup d\u2019eau!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2018\/01\/CO-psyllium-smoothie-blog.jpg\" alt=\"psyllium smoothies\" class=\"wp-image-7071\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Besoin de plus de fibres dans votre vie? Plut\u00f4t que de d\u00e9penser de l\u2019argent pour des suppl\u00e9ments \u2013 dont beaucoup [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15884,"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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