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effets bénéfiques du régime méditerranéen sur la santé sont maintenant bien connus. De nombreuses études l'ont prouvés aujourd'hui, avec notamment une diminution du risque de maladies cardio-vasculaires, de cancers, de démences, et de dépressions.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nJe souhaite dans cet article revenir sur les détails des effets du régime méditerranéen sur votre santé, et vous présenter la composition d'un régime méditerranéen efficace.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\\r\\nLe régime méditerranéen est considéré par la plupart des nutritionnistes comme la meilleure alimentation pour la santé. Ses bénéfices sont liés à sa richesse en aliments anti-inflammatoires et anti-oxydants.\\r\\nLes principales recherches sur des populations importantes ont étudié la réduction du risque cardio-vasculaire associée à un régime méditerranéen. Ainsi, une méta-analyse sur 1.5 millions d'adultes en bonne santé confirmait une baisse de la mortalité cardio-vasculaire et de la mortalité toutes causes confondues. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nPar ailleurs, le risque de développer un diabète de type 2, une hypertension artérielle ou encore un cholestérol élevé est diminué chez les personnes suivant ce régime et est associé à une diminution de la fréquence des maladies cardio-vasculaires dans de nombreuses études.\\r\\nAinsi d'après une étude de la Harvard School of Public Health, associé à une activité physique régulière, et à l'abstention de fumer, 80% des maladies cardiaques, 70% des AVC, et 90% des diabètes de type 2 pourraient être évités.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nOn connait aujourd'hui les effets bénéfiques du régime méditerranéen dans la prévention des cancers. Ils sont liés aux effets favorables des anti-oxydants, des polyphénols, des fibres et d'une balance équilibrée entre omega3 et omega6, des acides gras essentiels.\\r\\nLe régime méditerranéen permet enfin de protéger la santé du cerveau et d'améliorer l'humeur. Une telle alimentation a ainsi prouvé son efficacité sur la mémoire et les capacités cognitives, ainsi qu'une réduction de l'incidence des maladies de Parkinson et d'Alzheimer.\\r\\nLa conséquence de ces différents bénéfices est une augmentation de l'espérance de vie. Ces résultats ont été confirmé dans des populations aux USA et en Grande-Bretagne, et représentent une réduction de 20% du risque de décès.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"14INmQJb9g82ug8wZJjB9h\",\"type\":\"Link\",\"linkType\":\"Asset\"}}},\"content\":[],\"nodeType\":\"embedded-asset-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes composantes clés du régime méditerranéen:\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nL'huile d'olive est la pierre angulaire. Elle est riche en acides gras monoinsaturés et en polyphénols. Il est indispensable de l'utiliser pour la cuisson ainsi qu'en assaisonnement. Il est recommandé d'en consommer entre 2 et 4 cuillères à soupe par jour.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes fruits et légumes frais sont les stars de ce régime. Mangez entre 5 et 10 fruits et légumes par jour, variés afin d'engranger différentes sources de vitamines, de fibres et d'antioxydants. Poivron, aubergine, tomate, concombre, figues, raisins, melons ou encore fenouil doivent être à l'honneur.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes fruits secs tels que les noix ou les amandes, sont riches en acide gras non saturés. Ils sont riches en oméga3, en vitamine E, en polyphénols, en magnésium. Consommez une poignée de fruits secs par jour.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes poissons doivent remplacer les viandes rouges dans votre alimentation. Les poissons gras notamment comme le saumon ou les sardines peuvent être consommés 2 fois par semaine minimum. Les viandes blanches et les œufs ont aussi leur place après les poissons. La consommation de viandes rouges, quant à elle, doit être plus exceptionnelle (3 à 4 fois par mois).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes produits laitiers à base de laits de brebis ou de chèvre sont à privilégier. Le lait de vache est à éviter.\\r\\nLes céréales complètes à chaque repas: pates, riz, pain complet… \\r\\nLes aromates et les épices pour parfumer et donner du gout à vos préparations, plutôt que le sel.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nL'eau en grande quantité, le thé et le café sont les boissons à privilégier.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\\r\\nFruits et légumes frais, huile d'olive, noix, céréales complètes et poissons donnent au régime méditerranéen sa richesse en acides gras essentiels, anti-oxydants, fibres, et vitamines. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Vous le voyez, il n'est pas si compliqué de bien s'alimenter: grâce au régime méditerranéen, vous pouvez vous faire plaisir tout en préservant votre santé.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nPrendre le temps de manger, de manière conviviale avec sa famille et ses amis fait aussi partie du mode de vie méditerranéen contribuant à une meilleure santé morale et physique.\\r\\n\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Vous n'êtes pas seul!\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Cet article vous a plu? N'hésitez pas à le partager avec vos amis.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"contentful_id":"14INmQJb9g82ug8wZJjB9h","__typename":"ContentfulAsset","gatsbyImageData":{"images":{"sources":[{"srcSet":"//images.ctfassets.net/93siw7f5235x/14INmQJb9g82ug8wZJjB9h/fb36286aa1fdd2f105f7827b3883ec61/regime_mediterraneen_2.jpg?w=320&h=213&q=50&fm=webp 320w,\n//images.ctfassets.net/93siw7f5235x/14INmQJb9g82ug8wZJjB9h/fb36286aa1fdd2f105f7827b3883ec61/regime_mediterraneen_2.jpg?w=640&h=427&q=50&fm=webp 640w,\n//images.ctfassets.net/93siw7f5235x/14INmQJb9g82ug8wZJjB9h/fb36286aa1fdd2f105f7827b3883ec61/regime_mediterraneen_2.jpg?w=1280&h=854&q=50&fm=webp 1280w","sizes":"(min-width: 1280px) 1280px, 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