{"id":4749,"date":"2020-07-14T03:41:07","date_gmt":"2020-07-14T01:41:07","guid":{"rendered":"https:\/\/www.salama-mag.com\/salamamag\/?p=4749"},"modified":"2020-07-14T03:41:09","modified_gmt":"2020-07-14T01:41:09","slug":"le-regime-mediterraneen-en-pratique","status":"publish","type":"post","link":"https:\/\/www.salama-mag.com\/salamamag\/le-regime-mediterraneen-en-pratique\/","title":{"rendered":"Le r\u00e9gime m\u00e9diterran\u00e9en en pratique"},"content":{"rendered":"\n<p>Le R\u00e9gime M\u00e9diterran\u00e9en est pr\u00e9conis\u00e9 \u00e0 plus d\u2019un titre. Il fit son apparition dans la ann\u00e9es 90 et devint ph\u00e9nom\u00e8ne de soci\u00e9t\u00e9. Mais, \u00e0 lui seul, il ne suffit pas ! Il faut incorporer une bonne hygi\u00e8ne de vie et une Activit\u00e9 physique suffisante. Le sport est bon pour la sant\u00e9, c\u2019est bien connu. Mais ces derni\u00e8res ann\u00e9es l\u2019attention port\u00e9e \u00e0 la nutrition et \u00e0 la sant\u00e9 s\u2019est beaucoup concentr\u00e9e sur notre alimentation et sur son r\u00f4le sur diverses maladies. En revanche, la pratique de l\u2019exercice physique est rest\u00e9e un sujet plus discret. Les id\u00e9es \u00e9voluent car il est prouv\u00e9 que l\u2019activit\u00e9 physique favorise le bien-\u00eatre corporel et mental, et r\u00e9duit les risques de maladies cardiovasculaire, aussi bien que la d\u00e9pression.<br> <\/p>\n\n\n\n<p class=\"has-text-align-center\">Le r\u00e9gime m\u00e9diterran\u00e9en en pratique<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/2-PHOTO-huile-d-olive-etudes-regime-mediterraneen-1024x683.jpg\" alt=\"\" class=\"wp-image-4751\" srcset=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/2-PHOTO-huile-d-olive-etudes-regime-mediterraneen-1024x683.jpg 1024w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/2-PHOTO-huile-d-olive-etudes-regime-mediterraneen-300x200.jpg 300w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/2-PHOTO-huile-d-olive-etudes-regime-mediterraneen-768x512.jpg 768w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/2-PHOTO-huile-d-olive-etudes-regime-mediterraneen-640x427.jpg 640w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/2-PHOTO-huile-d-olive-etudes-regime-mediterraneen.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>La cuisine\nm\u00e9diterran\u00e9enne repose sur une large portion quotidienne de fruits et l\u00e9gumes\nfrais en diversifiant au possible (tomates, poivrons, courgettes, aubergines,\nconcombres\u2026).<\/li><li>Les aliments tr\u00e8s\nriches en fibres comme le pain et les c\u00e9r\u00e9ales compl\u00e8tes sont aussi les\nbienvenus.<\/li><li>Les huiles d\u2019olive\net de colza doivent remplacer le beurre et la margarine.<\/li><li>Poissons, volailles\net viandes blanches se substituent aux viandes plus grasses.<\/li><li>Usage fr\u00e9quent\nd\u2019herbes aromatiques et d\u2019\u00e9pices.<\/li><li>Apport mod\u00e9r\u00e9 en\nproduits laitiers<\/li><li>Consommation mod\u00e9r\u00e9e\nd\u2019alcool.<\/li><li>Pour la cuisson, il\ny a le choix entre la cuisine \u00e0 l\u2019\u00e9touff\u00e9e, les petits plats \u00e0 la vapeur et les\ngrillades natures\u2026<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>Le R\u00e9gime M\u00e9diterran\u00e9en rend heureux\u00a0!<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/3-PHOTO-VISAGE-BIEN-TRAITER.jpg\" alt=\"\" class=\"wp-image-4752\" width=\"598\" height=\"299\" srcset=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/3-PHOTO-VISAGE-BIEN-TRAITER.jpg 1024w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/3-PHOTO-VISAGE-BIEN-TRAITER-300x150.jpg 300w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/3-PHOTO-VISAGE-BIEN-TRAITER-768x384.jpg 768w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/3-PHOTO-VISAGE-BIEN-TRAITER-640x320.jpg 640w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/3-PHOTO-VISAGE-BIEN-TRAITER-1021x512.jpg 1021w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n\n\n\n<p>Cette relation entre d\u00e9pression et r\u00e9gime m\u00e9diterran\u00e9en a \u00e9t\u00e9 mise en \u00e9vidence \u00e0 partir d\u2019une population de 10 000 adultes suivis durant 4 ans. Selon leurs habitudes alimentaires, ils ont \u00e9t\u00e9 r\u00e9partis en 5 groupes, avec aux deux extr\u00eames, une alimentation qui se rapproche le plus du r\u00e9gime m\u00e9diterran\u00e9en et une alimentation qui s\u2019en \u00e9loignait le plus. Ainsi, ce premier mode alimentaire est bas\u00e9 sur une large consommation de fruits, l\u00e9gumes, poissons, huile d\u2019olive\u2026 Tandis que l\u2019autre comprenait plut\u00f4t des aliments industriels, frits, c\u00e9r\u00e9ales raffin\u00e9s, produits laitiers, desserts sucr\u00e9s\u2026<br>\nEn fin d\u2019\u00e9tude, 480 cas de d\u00e9pression ont \u00e9t\u00e9 diagnostiqu\u00e9s. <br>\nOn constate ainsi qu\u2019une alimentation riche en produits transform\u00e9s, c&rsquo;est-\u00e0-dire \u00e0 l\u2019oppos\u00e9 du r\u00e9gime m\u00e9diterran\u00e9en, s\u2019accompagne d\u2019une augmentation de 58% du risque de d\u00e9pression. Inversement, l\u2019alimentation la plus proche du r\u00e9gime m\u00e9diterran\u00e9en diminue le risque de d\u00e9pression de 30%.<\/p>\n\n\n\n<p>Comment expliquer ce lien entre humeur et alimentation m\u00e9diterran\u00e9enne ?<\/p>\n\n\n\n<p>Il semble que les effets soient dus \u00e0 la richesse en antioxydants, en folates, en omega-3 et en acides gras insatur\u00e9s.<\/p>\n\n\n\n<p><strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/strong><strong>Contre\nl\u2019acn\u00e9&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>R\u00e9gime M\u00e9diterran\u00e9en pr\u00e9conis\u00e9\u00a0!<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau.jpg\" alt=\"\" class=\"wp-image-4753\" srcset=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau.jpg 1000w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-300x225.jpg 300w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-768x576.jpg 768w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-80x60.jpg 80w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-100x75.jpg 100w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-180x135.jpg 180w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-238x178.jpg 238w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/4-PHOTO-cicatrice-acne-creme-visage-soin-peau-640x480.jpg 640w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption> <em>Acn\u00e9 du visage de l\u2019Adolescente<\/em> <\/figcaption><\/figure>\n\n\n\n<p><strong><em>Si la cause exacte de l\u2019acn\u00e9\nreste encore inconnue, on sait que certains facteurs, tels que les hormones, la\ng\u00e9n\u00e9tique ou encore le stress, participent au d\u00e9veloppement de l\u2019acn\u00e9 ou \u00e0 son\naggravation. Jusqu\u2019\u00e0 pr\u00e9sent, le lien entre nutrition et acn\u00e9 n\u2019\u00e9tait pas\n\u00e9tabli et semblait relever du mythe. Mais depuis quelques ann\u00e9es, les \u00e9tudes se\nmultiplient et dressent petit \u00e0 petit un tableau des aliments et comportements\nalimentaires \u00e0 privil\u00e9gier ou \u00e0 \u00e9viter pour limiter l\u2019acn\u00e9.<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>Moins on mange de fruits et l\u00e9gumes, plus on a d\u2019acn\u00e9<\/strong><\/p>\n\n\n\n<p>C\u2019est ce qu\u2019a conclu une\n\u00e9quipe de chercheurs en \u00e9tudiant l\u2019influence des fruits et l\u00e9gumes sur cette\naffection de la peau qui touche majoritairement les adolescents mais aussi de\njeunes adultes. Sur une cinquantaine de personnes \u00e2g\u00e9es de 10 \u00e0 54 ans, ceux\nqui souffraient d\u2019acn\u00e9 mangeaient presque deux fois moins de fruits et l\u00e9gumes\nque les autres. On remarque d\u2019ailleurs que tous les sujets sont bien en dessous\nde la recommandation officielle pr\u00e9conisant de manger 5 fruits et l\u00e9gumes par\njour.<\/p>\n\n\n\n<p>Les personnes qui\npr\u00e9sentent de l\u2019acn\u00e9 auraient donc une alimentation plus d\u00e9s\u00e9quilibr\u00e9e que les\nautres. Le fait que les fruits et l\u00e9gumes soient fortement impliqu\u00e9s dans la\nrelation alimentation-acn\u00e9 sugg\u00e8re que le m\u00e9canisme passe par l\u2019inflammation.\nL\u2019acn\u00e9 \u00e9tant un ph\u00e9nom\u00e8ne inflammatoire local, les fruits et l\u00e9gumes sont\nconnus pour diminuer les r\u00e9actions inflammatoires.<\/p>\n\n\n\n<p>Trois autres Facteurs\nConcourent \u00e0 l\u2019installation d\u2019une acn\u00e9 et \u00e0 son \u00e9volution&nbsp;: la\nConsommation d\u2019aliments \u00e0 fort index glyc\u00e9mique (IG) et l\u2019abus de Produits\nCarn\u00e9s et Lact\u00e9s.<\/p>\n\n\n\n<p><strong><em>L\u2019adoption du R\u00e9gime M\u00e9diterran\u00e9en pour les Personnes acn\u00e9iques est donc la seule Alternative \u00e0la r\u00e9sorption de leur acn\u00e9.<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>R\u00e9gime m\u00e9diterran\u00e9en <\/em><\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>Prot\u00e8ge les personnes \u00e0 risque cardiovasculaire\u00a0!<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\" src=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/5-PHOTO-seniors-heureux-maxppp.jpg\" alt=\"\" class=\"wp-image-4754\" srcset=\"https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/5-PHOTO-seniors-heureux-maxppp.jpg 640w, https:\/\/www.salama-mag.com\/salamamag\/wp-content\/uploads\/2020\/07\/5-PHOTO-seniors-heureux-maxppp-300x169.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p><strong><em>Peu de m\u00e9dicaments peuvent\nse vanter de faire aussi bien, sans pr\u00e9senter le moindre effet\nsecondaire&nbsp;!<\/em><\/strong><\/p>\n\n\n\n<p>Une \u00e9tude (espagnole) remet\nau go\u00fbt du jour ce bon vieux r\u00e9gime m\u00e9diterran\u00e9en. Elle montre en effet que\nchez les personnes ayant un facteur de risque cardiovasculaire plus \u00e9lev\u00e9 que\nla moyenne, le suivi d\u2019un r\u00e9gime de type m\u00e9diterran\u00e9en au long court r\u00e9duit de\n30% le risque de survenue d\u2019infarctus du myocarde, d\u2019accident vasculaire\nc\u00e9r\u00e9bral et de d\u00e9c\u00e8s d\u2019origine cardiaque.<\/p>\n\n\n\n<p><strong>Karine A\u00cfT YOUNES<\/strong><\/p>\n<!--CusAds0-->\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Le R\u00e9gime M\u00e9diterran\u00e9en est pr\u00e9conis\u00e9 \u00e0 plus d\u2019un titre. Il fit son apparition dans la ann\u00e9es 90 et devint ph\u00e9nom\u00e8ne de soci\u00e9t\u00e9. Mais, \u00e0 lui seul, il ne suffit pas ! Il faut incorporer une bonne hygi\u00e8ne de vie et une Activit\u00e9 physique suffisante. Le sport est bon pour la sant\u00e9, c\u2019est bien connu. Mais [&hellip;]<\/p>\n","protected":false},"author":50,"featured_media":4750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-4749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le r\u00e9gime m\u00e9diterran\u00e9en en pratique - Salama Magazine<\/title>\n<meta name=\"description\" content=\"SALAMA le magazine en langue fran\u00e7aise en France et en Alg\u00e9rie qui propose une ligne \u00e9ditoriale Grand Public \u00e0 l\u2019intention d\u2019un lectorat Fran\u00e7ais et Maghrebin, ainsi qu\u2019\u00e0 toute personne ayant des affinit\u00e9s avec ces cultures.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.salama-mag.com\/salamamag\/le-regime-mediterraneen-en-pratique\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le r\u00e9gime m\u00e9diterran\u00e9en en pratique - 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