{"id":9393,"date":"2014-04-13T01:15:57","date_gmt":"2014-04-12T23:15:57","guid":{"rendered":"https:\/\/blooness.com\/?p=9393"},"modified":"2025-09-28T13:56:21","modified_gmt":"2025-09-28T11:56:21","slug":"vegan-protein-complementarity","status":"publish","type":"post","link":"https:\/\/blooness.com\/en\/complementarite-proteines-vegan\/","title":{"rendered":"All you need to know about protein complementarity"},"content":{"rendered":"<p>Dans ce chapitre tir\u00e9 \u00e0 la fois de <strong>la partie 1 du <a href=\"https:\/\/blooness.com\/en\/guide\/\">guide blooness<\/a> (<a href=\"https:\/\/blooness.com\/cours-nutrition\/\">Les bases de la nutrition<\/a>)<\/strong> et de <strong>la partie 3 du guide (d\u00e9di\u00e9 \u00e0 <a href=\"https:\/\/blooness.com\/diete-mediterraneenne\/\">l&rsquo;Alimentation m\u00e9diterran\u00e9enne<\/a>)<\/strong>, nous allons aborder la question absolument primordiale de <strong>la compl\u00e9mentarit\u00e9 des <a href=\"https:\/\/blooness.com\/en\/proteines\/\">prot\u00e9ines<\/a><\/strong>.<\/p>\n<p>Ce concept, popularis\u00e9 depuis les ann\u00e9es 70, et qui f\u00fbt utilis\u00e9 notamment dans le cas des r\u00e9gimes v\u00e9g\u00e9tariens et v\u00e9g\u00e9taliens, continue de faire couler beaucoup d&rsquo;encre, car il entra\u00eene une confusion autour de l&rsquo;existence de prot\u00e9ines \u00ab\u00a0compl\u00e8tes\u00a0\u00bb et \u00ab\u00a0incompl\u00e8tes\u00a0\u00bb, entra\u00eenant une pol\u00e9mique quant aux suppos\u00e9es carences qu&rsquo;entra\u00eeneraient une di\u00e8te \u00e0 base de v\u00e9g\u00e9taux.<\/p>\n\n\n\n<\/p>\n<p><iframe loading=\"lazy\" title=\"What is protein complementarity?\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/MNRhUhzQU7M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\n<p>Afin de bien int\u00e9grer le concept de compl\u00e9mentarit\u00e9 des prot\u00e9ines, et apprendre \u00e0 l&rsquo;utiliser au-del\u00e0 des pol\u00e9miques qu&rsquo;il a pu entra\u00eener, il faut d&rsquo;abord savoir que les prot\u00e9ines sont compos\u00e9es de deux groupes principaux, <a href=\"https:\/\/blooness.com\/proteines\/\">comme nous l&rsquo;avons appris au chapitre pr\u00e9c\u00e9dent consacr\u00e9 aux prot\u00e9ines<\/a> :<\/p>\n<ul>\n<li>Les acides amin\u00e9s essentiels (i.e le corps ne peut pas les synth\u00e9tiser par lui-m\u00eame sans qu&rsquo;ils soient apport\u00e9s par l&rsquo;alimentation), qui sont au nombre de 8.<\/li>\n<li>Les 10 \u00e0 12 autres acides amin\u00e9s non essentiels.<\/li>\n<\/ul>\n<p>En choisissant un apport en prot\u00e9ines via une alimentation uniquement v\u00e9g\u00e9tale, il faudrait logiquement veiller \u00e0 ce que <strong>chaque jour, ou au moins dans les 2 jours, notre alimentation int\u00e8gre l&rsquo;ensemble des 8 acides amin\u00e9s essentiels<\/strong>.<\/p><div id=\"bloon-1689330945\" class=\"bloon-vers-le-haut bloon-entity-placement\" style=\"margin-top: 10px;margin-bottom: 30px;\">\n<div style=\"padding: 5px; margin: 40px auto;; max-width: 600px; background: #effaff; border-radius: 0; box-shadow: 0px 0px 48px 0px rgb(0 0 0 \/ 15%);\">\n<p style=\"text-align: center;\"><em>Ce contenu fait partie du <a href=\"https:\/\/blooness.com\/guide\/\">guide Blooness, le guide de l&rsquo;alimentation humaine id\u00e9ale, dont vous retrouverez le sommaire ici<\/a> <\/em>\ud83c\udf31\ud83e\udd51<\/p>\n<\/div>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-9419 aligncenter\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-1024x1024.png\" alt=\"\" width=\"1020\" height=\"1020\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-1024x1024.png 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-150x150.png 150w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-300x300.png 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-768x767.png 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-290x290.png 290w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-270x270.png 270w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-600x600.png 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema-100x100.png 100w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/acides-amines-schema.png 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>En effet, selon ce concept, l&rsquo;un des \u00e9cueils du v\u00e9ganisme consiste \u00e0 opter pour des repas certes tr\u00e8s sains, et par ailleurs \u00e9co-responsables, mais parfois incomplets sur le plan de l&rsquo;apport prot\u00e9ique, non pas sur le plan quantitatif, <strong>mais bien qualitatif<\/strong>, dans le sens o\u00f9 nous ne fournissons pas \u00e0 notre organisme la totalit\u00e9 des acides amin\u00e9s dits essentiels \u00e0 son bon fonctionnement.<\/p>\n<p>De plus, l&rsquo;apport en prot\u00e9ines doit non seulement \u00eatre exhaustif en termes d&rsquo;acides amin\u00e9s essentiels, mais il doit aussi respecter une temporalit\u00e9 relativement courte, car pour rappel, <strong>l&rsquo;organisme ne peut pas stocker les prot\u00e9ines pour une utilisation ext\u00e9rieure<\/strong>. Elles ne sont stock\u00e9es qu&rsquo;en tant qu&rsquo;\u00e9l\u00e9ments constitutifs de notre organisme (muscles, ongles, etc&#8230;).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9420\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-1024x683.jpg\" alt=\"\" width=\"1020\" height=\"680\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-1024x683.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-300x200.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-768x512.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-600x400.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/repas-vegetarien.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>Ainsi, la viande et les \u0153ufs sont une source de prot\u00e9ines compl\u00e8tes. A l&rsquo;inverse, les noix et les haricots non. Dans la majorit\u00e9 des cas, les prot\u00e9ines v\u00e9g\u00e9tales prises s\u00e9par\u00e9ment ne contiennent pas toutes les acides amin\u00e9s essentiels.<\/p>\n<p>En d&rsquo;autres termes, cette th\u00e9orie \u00e9nonce que si vous optez pour une alimentation uniquement v\u00e9g\u00e9tale, il faut non seulement consommer l&rsquo;ensemble des acides amin\u00e9s essentiels, et il faut le faire autant que possible au sein d&rsquo;une m\u00eame journ\u00e9e.<\/p>\n<p>Pour cela, il faudrait soit <strong>compl\u00e9ter les repas majoritairement d&rsquo;origine v\u00e9g\u00e9tale par quelques aliments d&rsquo;origine animale, <\/strong>soit <strong>combiner plusieurs aliments v\u00e9g\u00e9taux \u00ab\u00a0incomplets\u00a0\u00bb<\/strong> afin de r\u00e9unir la totalit\u00e9 des acides amin\u00e9s essentiels au sein d&rsquo;une m\u00eame journ\u00e9e.<\/p><div id=\"bloon-2410037104\" class=\"bloon-milieu bloon-entity-placement\" style=\"margin-top: 60px;margin-bottom: 60px;\"><div 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   }\n    window.MC.smsPhoneData = {\n      defaultCountryCode: 'FR',\n      programs: [],\n      smsProgramDataCountryNames: []\n    };<\/p>\n<p>    function getCountryUnicodeFlag(countryCode) {\n       return countryCode.toUpperCase().replace(\/.\/g, (char) => String.fromCodePoint(char.charCodeAt(0) + 127397))\n    };<\/p>\n<p>    \/\/ HTML sanitization function to prevent XSS\n    function sanitizeHtml(str) {\n      if (typeof str !== 'string') return '';\n      return str\n        .replace(\/&#038;\/g, '&amp;')\n        .replace(\/<\/g, '&lt;') .replace(\/>\/g, '&gt;')\n        .replace(\/\"\/g, '&quot;')\n        .replace(\/'\/g, '&#x27;')\n        .replace(\/\/\/g, '&#x2F;');\n    }<\/p>\n<p>    \/\/ URL sanitization function to prevent javascript: and data: URLs\n    function sanitizeUrl(url) {\n      if (typeof url !== 'string') return '';\n      const trimmedUrl = url.trim().toLowerCase();\n      if (trimmedUrl.startsWith('javascript:') || trimmedUrl.startsWith('data:') || 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{\n          if (window.MC.smsPhoneData.smsProgramDataCountryNames[i].code === countryCode) {\n            return window.MC.smsPhoneData.smsProgramDataCountryNames[i].name;\n          }\n        }\n      }\n      return countryCode;\n    }\n\n    function getDefaultPlaceholder(countryCode) {\n      if (!countryCode || typeof countryCode !== 'string') {\n        return '+1 000 000 0000'; \/\/ Default US placeholder\n      }\n      \n            var mockPlaceholders = [\n        {\n          countryCode: 'US',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the US country code +1 before the phone number',\n        },\n        {\n          countryCode: 'GB',\n          placeholder: '+44 0000 000000',\n          helpText: 'Include the GB country code +44 before the phone number',\n        },\n        {\n          countryCode: 'CA',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the CA country code +1 before the phone number',\n        },\n 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item &#038;&#038; item.countryCode === countryCode;\n      });\n      \n      return selectedPlaceholder ? selectedPlaceholder.placeholder : mockPlaceholders[0].placeholder;\n    }\n\n    function updatePlaceholder(countryCode, fieldName) {\n      if (!countryCode || !fieldName) {\n        return;\n      }\n      \n      const phoneInput = document.querySelector('#mce-' + fieldName);\n      if (!phoneInput) {\n        return;\n      }\n      \n      const placeholder = getDefaultPlaceholder(countryCode);\n      if (placeholder) {\n        phoneInput.placeholder = placeholder;\n      }\n    }\n\n    function updateCountryCodeInstruction(countryCode, fieldName) {\n      updatePlaceholder(countryCode, fieldName);\n      \n    }\n\n    function getDefaultHelpText(countryCode) {\n      var mockPlaceholders = [\n        {\n          countryCode: 'US',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the US country code +1 before the phone number',\n        },\n        {\n          countryCode: 'GB',\n          placeholder: '+44 0000 000000',\n          helpText: 'Include the GB country code +44 before the phone number',\n        },\n        {\n          countryCode: 'CA',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the CA country code +1 before the phone number',\n        },\n        {\n          countryCode: 'AU',\n          placeholder: '+61 000 000 000',\n          helpText: 'Include the AU country code +61 before the phone number',\n        },\n        {\n          countryCode: 'DE',\n          placeholder: '+49 000 0000000',\n          helpText: 'F\u00fcgen Sie vor der Telefonnummer die DE-L\u00e4ndervorwahl +49 ein',\n        },\n        {\n          countryCode: 'FR',\n          placeholder: '+33 0 00 00 00 00',\n          helpText: 'Incluez le code pays FR +33 avant le num\u00e9ro de t\u00e9l\u00e9phone',\n        },\n        {\n          countryCode: 'ES',\n          placeholder: '+34 000 000 000',\n          helpText: 'Incluya el c\u00f3digo de pa\u00eds ES +34 antes del n\u00famero de tel\u00e9fono',\n        },\n        {\n          countryCode: 'NL',\n          placeholder: '+31 0 00000000',\n          helpText: 'Voeg de NL-landcode +31 toe v\u00f3\u00f3r het telefoonnummer',\n        },\n        {\n          countryCode: 'BE',\n          placeholder: '+32 000 00 00 00',\n          helpText: 'Incluez le code pays BE +32 avant le num\u00e9ro de t\u00e9l\u00e9phone',\n        },\n        {\n          countryCode: 'CH',\n          placeholder: '+41 00 000 00 00',\n          helpText: 'F\u00fcgen Sie vor der Telefonnummer die CH-L\u00e4ndervorwahl +41 ein',\n        },\n        {\n          countryCode: 'AT',\n          placeholder: '+43 000 000 0000',\n          helpText: 'F\u00fcgen Sie vor der Telefonnummer die AT-L\u00e4ndervorwahl +43 ein',\n        },\n        {\n          countryCode: 'IE',\n          placeholder: '+353 00 000 0000',\n          helpText: 'Include the IE country code +353 before the phone number',\n        },\n        {\n          countryCode: 'IT',\n          placeholder: '+39 000 000 0000',\n          helpText: 'Includere il prefisso internazionale IT +39 prima del numero di telefono',\n        },\n      ];\n      \n      if (!countryCode || typeof countryCode !== 'string') {\n        return mockPlaceholders[0].helpText;\n      }\n      \n      const selectedHelpText = mockPlaceholders.find(function(item) {\n          return item &#038;&#038; item.countryCode === countryCode;\n        });\n        \n        return selectedHelpText ? selectedHelpText.helpText : mockPlaceholders[0].helpText;\n    }\n\n    function setDefaultHelpText(countryCode) {\n      const helpTextSpan = document.querySelector('#help-text');\n      if (!helpTextSpan) {\n        return;\n      }\n\n        \n    }\n\n    function updateHelpTextCountryCode(countryCode, fieldName) {\n      if (!countryCode || !fieldName) {\n        return;\n      }\n      \n      setDefaultHelpText(countryCode);\n    }\n\n    function initializeSmsPhoneDropdown(fieldName) {\n      if (!fieldName || typeof fieldName !== 'string') {\n        return;\n      }\n      \n      const dropdown = document.querySelector('#country-select-' + fieldName);\n      const displayFlag = document.querySelector('#flag-display-' + fieldName);\n      \n      if (!dropdown || !displayFlag) {\n        return;\n      }\n\n      const smsPhoneData = window.MC?.smsPhoneData;\n      if (smsPhoneData &#038;&#038; smsPhoneData.programs &#038;&#038; Array.isArray(smsPhoneData.programs)) {\n        dropdown.innerHTML = generateDropdownOptions(smsPhoneData.programs);\n      }\n\n      const defaultProgram = getDefaultCountryProgram(smsPhoneData?.defaultCountryCode, smsPhoneData?.programs);\n      if (defaultProgram &#038;&#038; defaultProgram.countryCode) {\n        dropdown.value = defaultProgram.countryCode;\n        \n        const flagSpan = displayFlag?.querySelector('#flag-emoji-' + fieldName);\n        if (flagSpan) {\n          flagSpan.textContent = getCountryUnicodeFlag(defaultProgram.countryCode);\n          flagSpan.setAttribute('aria-label', sanitizeHtml(defaultProgram.countryCode) + ' flag');\n        }\n        \n        updateSmsLegalText(defaultProgram.countryCode, fieldName);\n        updatePlaceholder(defaultProgram.countryCode, fieldName);\n        updateCountryCodeInstruction(defaultProgram.countryCode, fieldName);\n      }\n\n     \n      var smsNotRequiredRemoveCountryCodeEnabled = true;\n      var smsField = Object.values({\"EMAIL\":{\"name\":\"EMAIL\",\"label\":\"Adresse mail\",\"helper_text\":\"\",\"type\":\"email\",\"required\":true,\"audience_field_name\":\"Adresse mail\",\"merge_id\":0,\"help_text_enabled\":false,\"enabled\":true,\"order\":0,\"field_type\":\"merge\"},\"LANGPREF\":{\"name\":\"LANGPREF\",\"label\":\"Langue de la Newsletter\",\"helper_text\":\"\",\"type\":\"dropdown\",\"required\":true,\"audience_field_name\":\"Langue de la Newsletter\",\"choices\":[{\"value\":\"Fran\u00e7ais\",\"label\":\"Fran\u00e7ais\"},{\"value\":\"English\",\"label\":\"English\"}],\"merge_id\":5,\"help_text_enabled\":false,\"enabled\":true,\"order\":1,\"field_type\":\"merge\"},\"FNAME\":{\"name\":\"FNAME\",\"label\":\"Pr\u00e9nom\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"Pr\u00e9nom\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":1},\"LNAME\":{\"name\":\"LNAME\",\"label\":\"Nom\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"Nom\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":2},\"ADDRESS\":{\"name\":\"ADDRESS\",\"label\":\"Addresse de livraison\",\"helper_text\":\"\",\"type\":\"address\",\"required\":false,\"audience_field_name\":\"Addresse de livraison\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":3,\"countries\":{\"2\":\"Albania\",\"3\":\"Algeria\",\"4\":\"Andorra\",\"5\":\"Angola\",\"6\":\"Argentina\",\"7\":\"Armenia\",\"8\":\"Australia\",\"9\":\"Austria\",\"10\":\"Azerbaijan\",\"11\":\"Bahamas\",\"12\":\"Bahrain\",\"13\":\"Bangladesh\",\"14\":\"Barbados\",\"15\":\"Belarus\",\"16\":\"Belgium\",\"17\":\"Belize\",\"18\":\"Benin\",\"19\":\"Bermuda\",\"20\":\"Bhutan\",\"21\":\"Bolivia\",\"22\":\"Bosnia and Herzegovina\",\"23\":\"Botswana\",\"24\":\"Brazil\",\"25\":\"Bulgaria\",\"26\":\"Burkina Faso\",\"27\":\"Burundi\",\"28\":\"Cambodia\",\"29\":\"Cameroon\",\"30\":\"Canada\",\"31\":\"Cape Verde\",\"32\":\"Cayman Islands\",\"33\":\"Central African Republic\",\"34\":\"Chad\",\"35\":\"Chile\",\"36\":\"China\",\"37\":\"Colombia\",\"38\":\"Congo\",\"40\":\"Croatia\",\"41\":\"Cyprus\",\"42\":\"Czech Republic\",\"43\":\"Denmark\",\"44\":\"Djibouti\",\"45\":\"Ecuador\",\"46\":\"Egypt\",\"47\":\"El Salvador\",\"48\":\"Equatorial Guinea\",\"49\":\"Eritrea\",\"50\":\"Estonia\",\"51\":\"Ethiopia\",\"52\":\"Fiji\",\"53\":\"Finland\",\"54\":\"France\",\"56\":\"Gabon\",\"57\":\"Gambia\",\"58\":\"Georgia\",\"59\":\"Germany\",\"60\":\"Ghana\",\"61\":\"Greece\",\"62\":\"Guam\",\"63\":\"Guinea\",\"64\":\"Guinea-Bissau\",\"65\":\"Guyana\",\"66\":\"Honduras\",\"67\":\"Hong Kong\",\"68\":\"Hungary\",\"69\":\"Iceland\",\"70\":\"India\",\"71\":\"Indonesia\",\"74\":\"Ireland\",\"75\":\"Israel\",\"76\":\"Italy\",\"78\":\"Japan\",\"79\":\"Jordan\",\"80\":\"Kazakhstan\",\"81\":\"Kenya\",\"82\":\"Kuwait\",\"83\":\"Kyrgyzstan\",\"84\":\"Lao People's Democratic Republic\",\"85\":\"Latvia\",\"86\":\"Lebanon\",\"87\":\"Lesotho\",\"88\":\"Liberia\",\"90\":\"Liechtenstein\",\"91\":\"Lithuania\",\"92\":\"Luxembourg\",\"93\":\"Macedonia\",\"94\":\"Madagascar\",\"95\":\"Malawi\",\"96\":\"Malaysia\",\"97\":\"Maldives\",\"98\":\"Mali\",\"99\":\"Malta\",\"100\":\"Mauritania\",\"101\":\"Mexico\",\"102\":\"Moldova\",\"103\":\"Monaco\",\"104\":\"Mongolia\",\"105\":\"Morocco\",\"106\":\"Mozambique\",\"107\":\"Namibia\",\"108\":\"Nepal\",\"109\":\"Netherlands\",\"110\":\"Netherlands Antilles\",\"111\":\"New Zealand\",\"112\":\"Nicaragua\",\"113\":\"Niger\",\"114\":\"Nigeria\",\"116\":\"Norway\",\"117\":\"Oman\",\"118\":\"Pakistan\",\"119\":\"Panama\",\"120\":\"Paraguay\",\"121\":\"Peru\",\"122\":\"Philippines\",\"123\":\"Poland\",\"124\":\"Portugal\",\"126\":\"Qatar\",\"127\":\"Reunion\",\"128\":\"Romania\",\"129\":\"Russia\",\"130\":\"Rwanda\",\"132\":\"Samoa (Independent)\",\"133\":\"Saudi Arabia\",\"134\":\"Senegal\",\"135\":\"Seychelles\",\"136\":\"Sierra Leone\",\"137\":\"Singapore\",\"138\":\"Slovakia\",\"139\":\"Slovenia\",\"140\":\"Somalia\",\"141\":\"South Africa\",\"142\":\"South Korea\",\"143\":\"Spain\",\"144\":\"Sri Lanka\",\"146\":\"Suriname\",\"147\":\"Swaziland\",\"148\":\"Sweden\",\"149\":\"Switzerland\",\"152\":\"Taiwan\",\"153\":\"Tanzania\",\"154\":\"Thailand\",\"155\":\"Togo\",\"156\":\"Tunisia\",\"157\":\"Turkiye\",\"158\":\"Turkmenistan\",\"159\":\"Uganda\",\"161\":\"Ukraine\",\"162\":\"United Arab Emirates\",\"163\":\"Uruguay\",\"164\":\"USA\",\"165\":\"Uzbekistan\",\"166\":\"Vatican City State (Holy See)\",\"167\":\"Venezuela\",\"168\":\"Vietnam\",\"169\":\"Virgin Islands (British)\",\"170\":\"Yemen\",\"173\":\"Zambia\",\"174\":\"Zimbabwe\",\"175\":\"Antigua And Barbuda\",\"176\":\"Anguilla\",\"178\":\"American Samoa\",\"179\":\"Aruba\",\"180\":\"Brunei Darussalam\",\"181\":\"Bouvet Island\",\"183\":\"Cook Islands\",\"185\":\"Christmas Island\",\"187\":\"Dominican Republic\",\"188\":\"Western Sahara\",\"189\":\"Falkland Islands\",\"191\":\"Faroe Islands\",\"192\":\"Grenada\",\"193\":\"French Guiana\",\"194\":\"Gibraltar\",\"195\":\"Greenland\",\"196\":\"Guadeloupe\",\"198\":\"Guatemala\",\"200\":\"Haiti\",\"202\":\"Jamaica\",\"203\":\"Kiribati\",\"204\":\"Comoros\",\"205\":\"Saint Kitts and Nevis\",\"206\":\"Saint Lucia\",\"207\":\"Marshall Islands\",\"208\":\"Macau\",\"210\":\"Martinique\",\"212\":\"Mauritius\",\"213\":\"New Caledonia\",\"214\":\"Norfolk Island\",\"215\":\"Nauru\",\"217\":\"Niue\",\"219\":\"Papua New Guinea\",\"221\":\"Pitcairn\",\"222\":\"Palau\",\"223\":\"Solomon Islands\",\"225\":\"Svalbard and Jan Mayen Islands\",\"227\":\"San Marino\",\"232\":\"Tonga\",\"233\":\"Timor-Leste\",\"234\":\"Trinidad and Tobago\",\"235\":\"Tuvalu\",\"237\":\"Saint Vincent and the Grenadines\",\"238\":\"Virgin Islands (U.S.)\",\"239\":\"Vanuatu\",\"241\":\"Mayotte\",\"242\":\"Myanmar\",\"255\":\"Sao Tome and Principe\",\"257\":\"South Georgia and the South Sandwich Islands\",\"260\":\"Tajikistan\",\"262\":\"United Kingdom\",\"268\":\"Costa Rica\",\"270\":\"Guernsey\",\"272\":\"North Korea\",\"274\":\"Afghanistan\",\"275\":\"Cote D'Ivoire\",\"276\":\"Cuba\",\"277\":\"French Polynesia\",\"278\":\"Iran\",\"279\":\"Iraq\",\"281\":\"Libya\",\"282\":\"Palestine\",\"285\":\"Syria\",\"286\":\"Aaland Islands\",\"287\":\"Turks &#038; Caicos Islands\",\"288\":\"Jersey  (Channel Islands)\",\"289\":\"Dominica\",\"290\":\"Montenegro\",\"293\":\"Sudan\",\"294\":\"Montserrat\",\"298\":\"Curacao\",\"302\":\"Sint Maarten\",\"311\":\"South Sudan\",\"315\":\"Republic of Kosovo\",\"318\":\"Congo, Democratic Republic of the\",\"323\":\"Isle of Man\",\"324\":\"Saint Martin\",\"325\":\"Bonaire, Saint Eustatius and Saba\",\"326\":\"Serbia\"},\"defaultcountry\":164},\"PHONE\":{\"name\":\"PHONE\",\"label\":\"Num\u00e9ro de t\u00e9l\u00e9phone\",\"helper_text\":\"\",\"type\":\"phone\",\"required\":false,\"audience_field_name\":\"Num\u00e9ro de t\u00e9l\u00e9phone\",\"phoneformat\":\"none\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":4},\"MMERGE6\":{\"name\":\"MMERGE6\",\"label\":\"LAST_CHANGED\",\"helper_text\":\"\",\"type\":\"date\",\"required\":false,\"audience_field_name\":\"LAST_CHANGED\",\"dateformat\":\"MM\/DD\/YYYY\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":6},\"PMPLEVELID\":{\"name\":\"PMPLEVELID\",\"label\":\"PMPLEVELID\",\"helper_text\":\"\",\"type\":\"number\",\"required\":false,\"audience_field_name\":\"PMPLEVELID\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":8},\"PMPALLIDS\":{\"name\":\"PMPALLIDS\",\"label\":\"PMPALLIDS\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"PMPALLIDS\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":9},\"PMPLEVEL\":{\"name\":\"PMPLEVEL\",\"label\":\"PMPLEVEL\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"PMPLEVEL\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":10},\"MMERGE11\":{\"name\":\"MMERGE11\",\"label\":\"LAST_CHANGED\",\"helper_text\":\"\",\"type\":\"date\",\"required\":false,\"audience_field_name\":\"LAST_CHANGED\",\"dateformat\":\"MM\/DD\/YYYY\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":11}}).find(function(f) { return f.name === fieldName &#038;&#038; f.type === 'smsphone'; });\n      var isRequired = smsField ? smsField.required : false;\n      var shouldAppendCountryCode = smsNotRequiredRemoveCountryCodeEnabled ? isRequired : true;\n      \n      var phoneInput = document.querySelector('#mce-' + fieldName);\n      if (phoneInput &#038;&#038; defaultProgram.countryCallingCode &#038;&#038; shouldAppendCountryCode) {\n        phoneInput.value = defaultProgram.countryCallingCode;\n      }\n      \n\n\n      displayFlag?.addEventListener('click', function(e) {\n        dropdown.focus();\n      });\n\n\n      dropdown?.addEventListener('change', function() {\n        const selectedCountry = this.value;\n        \n        if (!selectedCountry || typeof selectedCountry !== 'string') {\n          return;\n        }\n        \n        const flagSpan = displayFlag?.querySelector('#flag-emoji-' + fieldName);\n        if (flagSpan) {\n          flagSpan.textContent = getCountryUnicodeFlag(selectedCountry);\n          flagSpan.setAttribute('aria-label', sanitizeHtml(selectedCountry) + ' flag');\n        }\n\n         \n        const selectedProgram = window.MC?.smsPhoneData?.programs.find(function(program) {\n          return program &#038;&#038; program.countryCode === selectedCountry;\n        });\n\n        var smsNotRequiredRemoveCountryCodeEnabled = true;\n        var smsField = Object.values({\"EMAIL\":{\"name\":\"EMAIL\",\"label\":\"Adresse mail\",\"helper_text\":\"\",\"type\":\"email\",\"required\":true,\"audience_field_name\":\"Adresse mail\",\"merge_id\":0,\"help_text_enabled\":false,\"enabled\":true,\"order\":0,\"field_type\":\"merge\"},\"LANGPREF\":{\"name\":\"LANGPREF\",\"label\":\"Langue de la Newsletter\",\"helper_text\":\"\",\"type\":\"dropdown\",\"required\":true,\"audience_field_name\":\"Langue de la Newsletter\",\"choices\":[{\"value\":\"Fran\u00e7ais\",\"label\":\"Fran\u00e7ais\"},{\"value\":\"English\",\"label\":\"English\"}],\"merge_id\":5,\"help_text_enabled\":false,\"enabled\":true,\"order\":1,\"field_type\":\"merge\"},\"FNAME\":{\"name\":\"FNAME\",\"label\":\"Pr\u00e9nom\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"Pr\u00e9nom\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":1},\"LNAME\":{\"name\":\"LNAME\",\"label\":\"Nom\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"Nom\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":2},\"ADDRESS\":{\"name\":\"ADDRESS\",\"label\":\"Addresse de livraison\",\"helper_text\":\"\",\"type\":\"address\",\"required\":false,\"audience_field_name\":\"Addresse de livraison\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":3,\"countries\":{\"2\":\"Albania\",\"3\":\"Algeria\",\"4\":\"Andorra\",\"5\":\"Angola\",\"6\":\"Argentina\",\"7\":\"Armenia\",\"8\":\"Australia\",\"9\":\"Austria\",\"10\":\"Azerbaijan\",\"11\":\"Bahamas\",\"12\":\"Bahrain\",\"13\":\"Bangladesh\",\"14\":\"Barbados\",\"15\":\"Belarus\",\"16\":\"Belgium\",\"17\":\"Belize\",\"18\":\"Benin\",\"19\":\"Bermuda\",\"20\":\"Bhutan\",\"21\":\"Bolivia\",\"22\":\"Bosnia and Herzegovina\",\"23\":\"Botswana\",\"24\":\"Brazil\",\"25\":\"Bulgaria\",\"26\":\"Burkina Faso\",\"27\":\"Burundi\",\"28\":\"Cambodia\",\"29\":\"Cameroon\",\"30\":\"Canada\",\"31\":\"Cape Verde\",\"32\":\"Cayman Islands\",\"33\":\"Central African Republic\",\"34\":\"Chad\",\"35\":\"Chile\",\"36\":\"China\",\"37\":\"Colombia\",\"38\":\"Congo\",\"40\":\"Croatia\",\"41\":\"Cyprus\",\"42\":\"Czech Republic\",\"43\":\"Denmark\",\"44\":\"Djibouti\",\"45\":\"Ecuador\",\"46\":\"Egypt\",\"47\":\"El Salvador\",\"48\":\"Equatorial Guinea\",\"49\":\"Eritrea\",\"50\":\"Estonia\",\"51\":\"Ethiopia\",\"52\":\"Fiji\",\"53\":\"Finland\",\"54\":\"France\",\"56\":\"Gabon\",\"57\":\"Gambia\",\"58\":\"Georgia\",\"59\":\"Germany\",\"60\":\"Ghana\",\"61\":\"Greece\",\"62\":\"Guam\",\"63\":\"Guinea\",\"64\":\"Guinea-Bissau\",\"65\":\"Guyana\",\"66\":\"Honduras\",\"67\":\"Hong Kong\",\"68\":\"Hungary\",\"69\":\"Iceland\",\"70\":\"India\",\"71\":\"Indonesia\",\"74\":\"Ireland\",\"75\":\"Israel\",\"76\":\"Italy\",\"78\":\"Japan\",\"79\":\"Jordan\",\"80\":\"Kazakhstan\",\"81\":\"Kenya\",\"82\":\"Kuwait\",\"83\":\"Kyrgyzstan\",\"84\":\"Lao People's Democratic Republic\",\"85\":\"Latvia\",\"86\":\"Lebanon\",\"87\":\"Lesotho\",\"88\":\"Liberia\",\"90\":\"Liechtenstein\",\"91\":\"Lithuania\",\"92\":\"Luxembourg\",\"93\":\"Macedonia\",\"94\":\"Madagascar\",\"95\":\"Malawi\",\"96\":\"Malaysia\",\"97\":\"Maldives\",\"98\":\"Mali\",\"99\":\"Malta\",\"100\":\"Mauritania\",\"101\":\"Mexico\",\"102\":\"Moldova\",\"103\":\"Monaco\",\"104\":\"Mongolia\",\"105\":\"Morocco\",\"106\":\"Mozambique\",\"107\":\"Namibia\",\"108\":\"Nepal\",\"109\":\"Netherlands\",\"110\":\"Netherlands Antilles\",\"111\":\"New Zealand\",\"112\":\"Nicaragua\",\"113\":\"Niger\",\"114\":\"Nigeria\",\"116\":\"Norway\",\"117\":\"Oman\",\"118\":\"Pakistan\",\"119\":\"Panama\",\"120\":\"Paraguay\",\"121\":\"Peru\",\"122\":\"Philippines\",\"123\":\"Poland\",\"124\":\"Portugal\",\"126\":\"Qatar\",\"127\":\"Reunion\",\"128\":\"Romania\",\"129\":\"Russia\",\"130\":\"Rwanda\",\"132\":\"Samoa (Independent)\",\"133\":\"Saudi Arabia\",\"134\":\"Senegal\",\"135\":\"Seychelles\",\"136\":\"Sierra Leone\",\"137\":\"Singapore\",\"138\":\"Slovakia\",\"139\":\"Slovenia\",\"140\":\"Somalia\",\"141\":\"South Africa\",\"142\":\"South Korea\",\"143\":\"Spain\",\"144\":\"Sri Lanka\",\"146\":\"Suriname\",\"147\":\"Swaziland\",\"148\":\"Sweden\",\"149\":\"Switzerland\",\"152\":\"Taiwan\",\"153\":\"Tanzania\",\"154\":\"Thailand\",\"155\":\"Togo\",\"156\":\"Tunisia\",\"157\":\"Turkiye\",\"158\":\"Turkmenistan\",\"159\":\"Uganda\",\"161\":\"Ukraine\",\"162\":\"United Arab Emirates\",\"163\":\"Uruguay\",\"164\":\"USA\",\"165\":\"Uzbekistan\",\"166\":\"Vatican City State (Holy See)\",\"167\":\"Venezuela\",\"168\":\"Vietnam\",\"169\":\"Virgin Islands (British)\",\"170\":\"Yemen\",\"173\":\"Zambia\",\"174\":\"Zimbabwe\",\"175\":\"Antigua And Barbuda\",\"176\":\"Anguilla\",\"178\":\"American Samoa\",\"179\":\"Aruba\",\"180\":\"Brunei Darussalam\",\"181\":\"Bouvet Island\",\"183\":\"Cook Islands\",\"185\":\"Christmas Island\",\"187\":\"Dominican Republic\",\"188\":\"Western Sahara\",\"189\":\"Falkland Islands\",\"191\":\"Faroe Islands\",\"192\":\"Grenada\",\"193\":\"French Guiana\",\"194\":\"Gibraltar\",\"195\":\"Greenland\",\"196\":\"Guadeloupe\",\"198\":\"Guatemala\",\"200\":\"Haiti\",\"202\":\"Jamaica\",\"203\":\"Kiribati\",\"204\":\"Comoros\",\"205\":\"Saint Kitts and Nevis\",\"206\":\"Saint Lucia\",\"207\":\"Marshall Islands\",\"208\":\"Macau\",\"210\":\"Martinique\",\"212\":\"Mauritius\",\"213\":\"New Caledonia\",\"214\":\"Norfolk Island\",\"215\":\"Nauru\",\"217\":\"Niue\",\"219\":\"Papua New Guinea\",\"221\":\"Pitcairn\",\"222\":\"Palau\",\"223\":\"Solomon Islands\",\"225\":\"Svalbard and Jan Mayen Islands\",\"227\":\"San Marino\",\"232\":\"Tonga\",\"233\":\"Timor-Leste\",\"234\":\"Trinidad and Tobago\",\"235\":\"Tuvalu\",\"237\":\"Saint Vincent and the Grenadines\",\"238\":\"Virgin Islands (U.S.)\",\"239\":\"Vanuatu\",\"241\":\"Mayotte\",\"242\":\"Myanmar\",\"255\":\"Sao Tome and Principe\",\"257\":\"South Georgia and the South Sandwich Islands\",\"260\":\"Tajikistan\",\"262\":\"United Kingdom\",\"268\":\"Costa Rica\",\"270\":\"Guernsey\",\"272\":\"North Korea\",\"274\":\"Afghanistan\",\"275\":\"Cote D'Ivoire\",\"276\":\"Cuba\",\"277\":\"French Polynesia\",\"278\":\"Iran\",\"279\":\"Iraq\",\"281\":\"Libya\",\"282\":\"Palestine\",\"285\":\"Syria\",\"286\":\"Aaland Islands\",\"287\":\"Turks &#038; Caicos Islands\",\"288\":\"Jersey  (Channel Islands)\",\"289\":\"Dominica\",\"290\":\"Montenegro\",\"293\":\"Sudan\",\"294\":\"Montserrat\",\"298\":\"Curacao\",\"302\":\"Sint Maarten\",\"311\":\"South Sudan\",\"315\":\"Republic of Kosovo\",\"318\":\"Congo, Democratic Republic of the\",\"323\":\"Isle of Man\",\"324\":\"Saint Martin\",\"325\":\"Bonaire, Saint Eustatius and Saba\",\"326\":\"Serbia\"},\"defaultcountry\":164},\"PHONE\":{\"name\":\"PHONE\",\"label\":\"Num\u00e9ro de t\u00e9l\u00e9phone\",\"helper_text\":\"\",\"type\":\"phone\",\"required\":false,\"audience_field_name\":\"Num\u00e9ro de t\u00e9l\u00e9phone\",\"phoneformat\":\"none\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":4},\"MMERGE6\":{\"name\":\"MMERGE6\",\"label\":\"LAST_CHANGED\",\"helper_text\":\"\",\"type\":\"date\",\"required\":false,\"audience_field_name\":\"LAST_CHANGED\",\"dateformat\":\"MM\/DD\/YYYY\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":6},\"PMPLEVELID\":{\"name\":\"PMPLEVELID\",\"label\":\"PMPLEVELID\",\"helper_text\":\"\",\"type\":\"number\",\"required\":false,\"audience_field_name\":\"PMPLEVELID\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":8},\"PMPALLIDS\":{\"name\":\"PMPALLIDS\",\"label\":\"PMPALLIDS\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"PMPALLIDS\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":9},\"PMPLEVEL\":{\"name\":\"PMPLEVEL\",\"label\":\"PMPLEVEL\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"PMPLEVEL\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":10},\"MMERGE11\":{\"name\":\"MMERGE11\",\"label\":\"LAST_CHANGED\",\"helper_text\":\"\",\"type\":\"date\",\"required\":false,\"audience_field_name\":\"LAST_CHANGED\",\"dateformat\":\"MM\/DD\/YYYY\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":11}}).find(function(f) { return f.name === fieldName &#038;&#038; f.type === 'smsphone'; });\n        var isRequired = smsField ? smsField.required : false;\n        var shouldAppendCountryCode = smsNotRequiredRemoveCountryCodeEnabled ? isRequired : true;\n        \n        var phoneInput = document.querySelector('#mce-' + fieldName);\n        if (phoneInput &#038;&#038; selectedProgram.countryCallingCode &#038;&#038; shouldAppendCountryCode) {\n          phoneInput.value = selectedProgram.countryCallingCode;\n        }\n        \n        \n        updateSmsLegalText(selectedCountry, fieldName);\n        updatePlaceholder(selectedCountry, fieldName);\n        updateCountryCodeInstruction(selectedCountry, fieldName);\n      });\n    }\n\n    document.addEventListener('DOMContentLoaded', function() {\n      const smsPhoneFields = document.querySelectorAll('[id^=\"country-select-\"]');\n      \n      smsPhoneFields.forEach(function(dropdown) {\n        const fieldName = dropdown?.id.replace('country-select-', '');\n        initializeSmsPhoneDropdown(fieldName);\n      });\n    });\n    <\/script><\/p>\n<\/div>\n<\/div>\n<p>Par ailleurs, vous pouvez \u00e9galement consommer les nutriments v\u00e9g\u00e9taux qui sont sources de prot\u00e9ines compl\u00e8tes, car ils existent, sans non plus en abuser, sous peine de rester sur un spectre trop r\u00e9duit d&rsquo;aliments.<\/p>\n<h2 id=\"le-concept-de-combinaison-des-proteines-discredite\">Le concept de combinaison des prot\u00e9ines discr\u00e9dit\u00e9 ?<\/h2>\n<p>Cette th\u00e9orie a vite \u00e9t\u00e9 balay\u00e9e par certains scientifiques et par de nombreux v\u00e9g\u00e9tariens, qui ont vu dans la m\u00e9diatisation de ce concept un renforcement du mythe selon lequel une alimentation v\u00e9g\u00e9tarienne serait dangereuse, carenc\u00e9e, ou compliqu\u00e9e.<\/p>\n<p><strong>Il a donc \u00e9t\u00e9 prouv\u00e9 que dans le cadre d&rsquo;un r\u00e9gime v\u00e9g\u00e9tarien ou v\u00e9g\u00e9talien, la diversit\u00e9 des aliments v\u00e9g\u00e9taux permettait normalement de consommer tous les acides amin\u00e9s en quantit\u00e9 suffisante.<\/strong><\/p>\n<p>Ainsi, Frances Moore Lapp\u00e9, l&rsquo;auteure \u00e0 l&rsquo;origine de ce concept en 1971, a fini par revenir sur cette th\u00e9orie dans une \u00e9dition ult\u00e9rieure de son ouvrage \u00ab\u00a0Diet for a small planet\u00a0\u00bb :<\/p>\n<p><em>\u00ab Avec trois exceptions importantes, il y a tr\u00e8s peu de danger d&rsquo;avoir un d\u00e9ficit de prot\u00e9ines en mangeant des aliments v\u00e9g\u00e9taux. Les exceptions sont les r\u00e9gimes tr\u00e8s fortement d\u00e9pendants des fruits, de certains tubercules tels que la patate douce ou le manioc, de la malbouffe (farines raffin\u00e9es, sucres, et graisse).<\/em><\/p>\n<p><em>Heureusement, relativement peu de personnes dans le monde essaient de survivre avec des r\u00e9gimes alimentaires dans lesquels ces aliments sont la seule source d&rsquo;apport calorique. Dans tous les autres r\u00e9gimes alimentaires, si une personne obtient assez de calories, elle est en pratique certaine d&rsquo;obtenir assez de prot\u00e9ines. \u00bb<\/em><\/p>\n<p>Toutefois, si la notion de temporalit\u00e9 et la n\u00e9cessit\u00e9 absolue de combiner plusieurs prot\u00e9ines v\u00e9g\u00e9tales au cours d&rsquo;une m\u00eame journ\u00e9e a suscit\u00e9 la pol\u00e9mique jusqu&rsquo;\u00e0 \u00eatre remise en cause par la communaut\u00e9 scientifique, il n&rsquo;en reste pas moins que la d\u00e9marche consistant \u00e0 int\u00e9grer diff\u00e9rentes sources v\u00e9g\u00e9tales en vue de consommer la cha\u00eene compl\u00e8te d&rsquo;acides amin\u00e9s en quantit\u00e9 suffisante, <strong>contribue de facto \u00e0 diversifier son alimentation, et ne fait donc pas de mal.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9421\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/petit-dejeuner-vegan-1024x565.jpg\" alt=\"\" width=\"1020\" height=\"563\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/petit-dejeuner-vegan-1024x565.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/petit-dejeuner-vegan-300x166.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/petit-dejeuner-vegan-768x424.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/petit-dejeuner-vegan-600x331.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/petit-dejeuner-vegan.jpg 1279w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>Il s&rsquo;agit d&rsquo;un concept qu&rsquo;il est int\u00e9ressant d&rsquo;aborder, ne serait-ce que pour <strong>apprendre \u00e0 combiner diff\u00e9rentes sources v\u00e9g\u00e9tales<\/strong>. En effet, \u00e0 travers le monde et dans diff\u00e9rentes civilisations ancestrales et contemporaines, certains peuples ont souvent associ\u00e9 instinctivement <a href=\"https:\/\/blooness.com\/en\/regime-mediterraneen-cereales\/\">c\u00e9r\u00e9ales<\/a> et <a href=\"https:\/\/blooness.com\/en\/regime-mediterraneen-legumineuses\/\">l\u00e9gumineuses<\/a> au m\u00eame repas en l&rsquo;absence de prot\u00e9ines animales, permettant ainsi de consommer la totalit\u00e9 des acides amin\u00e9s essentiels&#8230; Et c&rsquo;est probablement le sens qu&rsquo;a voulu donner, \u00e0 l&rsquo;origine, Frances Moore Lapp\u00e9.<\/p>\n<p>Par ailleurs, en pratique, l&rsquo;id\u00e9e consiste \u00e0 associer diff\u00e9rentes sources de prot\u00e9ines v\u00e9g\u00e9tales <strong>non pas de mani\u00e8re rigide<\/strong> au cours d&rsquo;un m\u00eame repas forc\u00e9ment, mais <strong>au sein d&rsquo;une m\u00eame journ\u00e9e ou au moins tous les deux ou trois jours<\/strong>, afin de <strong>couvrir la totalit\u00e9 des besoins en acides amin\u00e9s essentiels<\/strong> m\u00eame avec un r\u00e9gime principalement v\u00e9g\u00e9tarien ou v\u00e9g\u00e9talien.<\/p>\n<h3 id=\"aliments-composes-de-proteines-vegetales-completes\">Aliments compos\u00e9s de prot\u00e9ines v\u00e9g\u00e9tales compl\u00e8tes<\/h3>\n<p><strong>Certains v\u00e9g\u00e9taux contiennent des prot\u00e9ines compl\u00e8tes<\/strong>, et les consommer permet de contourner totalement la peur li\u00e9e \u00e0 des carences en acides amin\u00e9s essentiels.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9422\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-1024x682.jpg\" alt=\"\" width=\"1020\" height=\"679\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-1024x682.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-300x200.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-768x512.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-600x400.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/graines-de-sarrasin.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>Ces principaux v\u00e9g\u00e9taux sont les suivants :<\/p>\n<ul>\n<li>Dans la cat\u00e9gorie des l\u00e9gumineuses : Soja, tofu, tempeh, miso.<\/li>\n<li>Dans les c\u00e9r\u00e9ales : Quinoa, sarrasin, millet, amarante.<\/li>\n<li>Dans la famille des graines : Graines de chanvre.<\/li>\n<li>Dans les <a href=\"https:\/\/blooness.com\/en\/regime-mediterraneen-legumes\/\">l\u00e9gumes<\/a> verts : Chou kale et \u00e9pinards.<\/li>\n<\/ul>\n<h3 id=\"aliments-composes-de-proteines-vegetales-incompletes\">Aliments compos\u00e9s de prot\u00e9ines v\u00e9g\u00e9tales incompl\u00e8tes<\/h3>\n<p><strong>La plupart des l\u00e9gumineuses contiennent 7 des 8 acides amin\u00e9s essentiels, mais sont d\u00e9ficients en m\u00e9thionine :<\/strong><\/p>\n<ul>\n<li>Arachides<\/li>\n<li>Pois (jaunes, verts, chiches)<\/li>\n<li>Haricots (azuki, pinto, noirs, rouges, blancs, blancs \u00e0 \u0153il noir)<\/li>\n<li>F\u00e8ves de Lima<\/li>\n<li>Lentilles (corail, vertes, fran\u00e7aises, brunes)<\/li>\n<li>F\u00e8ves Mung<\/li>\n<\/ul>\n<p><strong>La plupart des c\u00e9r\u00e9ales contiennent 7 des 8 acides amin\u00e9s essentiels, mais sont d\u00e9ficients en lysine :<\/strong><\/p>\n<ul>\n<li>Ma\u00efs<\/li>\n<li>Bl\u00e9, orge, seigle, \u00e9peautre, kamut (contiennent du gluten)<\/li>\n<li>Avoine<\/li>\n<li>Millet<\/li>\n<li>Teff<\/li>\n<li>Sorgho<\/li>\n<li>Riz<\/li>\n<li>Farines, pains, p\u00e2tes, couscous&#8230;<\/li>\n<\/ul>\n<p><strong>La plupart des fruits \u00e0 coque sont d\u00e9ficients en lysine, et certains en m\u00e9thionine et cystine :<\/strong><\/p>\n<ul>\n<li>Noix<\/li>\n<li>Pistaches<\/li>\n<li>Amandes<\/li>\n<li>Noisettes<\/li>\n<\/ul>\n<p><strong>Enfin, les graines sont d\u00e9ficientes en lysine :<\/strong><\/p>\n<ul>\n<li>Chia<\/li>\n<li>Lin<\/li>\n<li>Tournesol<\/li>\n<li>Citrouille<\/li>\n<li>S\u00e9same<\/li>\n<li>Pavot<\/li>\n<li>Sacha inchi<\/li>\n<\/ul>\n<h3 id=\"aliments-a-combiner-afin-dobtenir-la-totalite-des-acides-amines-essentiels\">Aliments \u00e0 combiner afin d&rsquo;obtenir la totalit\u00e9 des acides amin\u00e9s essentiels<\/h3>\n<p>Les c\u00e9r\u00e9ales, noix et graines \u00e9tant g\u00e9n\u00e9ralement d\u00e9ficientes en lysine, tandis que les l\u00e9gumineuses \u00e9tant g\u00e9n\u00e9ralement d\u00e9ficientes en m\u00e9thionine, <strong>il suffit de les consommer ensemble<\/strong> (dans une m\u00eame journ\u00e9e ou m\u00eame sur plusieurs jours) pour obtenir tous les acides amin\u00e9s essentiels.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9424\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-1024x683.jpg\" alt=\"\" width=\"1020\" height=\"680\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-1024x683.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-300x200.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-768x512.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-600x400.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/bowl-falafel1.jpg 1800w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>A partir des listes fournies ci-dessus, vous pouvez donc combiner plusieurs nutriments afin de couvrir la totalit\u00e9 des besoins en acides amin\u00e9s essentiels.<\/p>\n<blockquote><p><em><strong>RAPPEL : cet article constitue l&rsquo;un des chapitres du <a href=\"https:\/\/blooness.com\/guide\/\">Guide de l&rsquo;alimentation Blooness<\/a>, un guide destin\u00e9 \u00e0 r\u00e9unir les ingr\u00e9dients de l&rsquo;alimentation id\u00e9ale pour le genre humain.<\/strong><\/em><\/p><\/blockquote>\n<p>Par ailleurs, voici quelques id\u00e9es de combinaisons qui ont fait leurs preuves dans l&rsquo;histoire culinaire mondiale.<\/p>\n<h4 id=\"spiruline-graines-flocons-davoine-ou-noix\">Spiruline + graines, flocons d&rsquo;avoine ou noix.<\/h4>\n<h4 id=\"produit-cerealier-legumineuse\">Produit c\u00e9r\u00e9alier + l\u00e9gumineuse :<\/h4>\n<ul>\n<li>Bl\u00e9 + Pois Chiche. Exemples : couscous maghr\u00e9bin, falafel oriental.<\/li>\n<li>Ma\u00efs + Haricots noirs (m\u00e9lange fr\u00e9quent dans la cuisine mexicaine).<\/li>\n<li>Riz + Lentilles (khichdi indien, moujadara libanais).<\/li>\n<li>Riz + Haricots (feijoada br\u00e9silien).<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9423\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-1024x683.jpg\" alt=\"\" width=\"1020\" height=\"680\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-1024x683.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-300x200.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-768x512.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-600x400.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/accompagnement-houmous.jpg 1800w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<h4 id=\"legumineuses-noix-ou-graines\">L\u00e9gumineuses + noix ou graines :<\/h4>\n<ul>\n<li>Lentilles + noix.<\/li>\n<li>Houmous : pur\u00e9e de pois chiches + tahina (graines de s\u00e9sames broy\u00e9es).<\/li>\n<\/ul>\n<h2 id=\"conclusion-sur-la-combinaison-des-proteines-vegetales\">Conclusion sur la combinaison des prot\u00e9ines v\u00e9g\u00e9tales<\/h2>\n<p>En conclusion, <strong>\u00e0 chaque fois que l&rsquo;on combine des l\u00e9gumineuses telles que les haricots ou les lentilles avec des graines ou des c\u00e9r\u00e9ales<\/strong> telles que le bl\u00e9, le riz ou les noix, <strong>on obtient une <a href=\"https:\/\/blooness.com\/en\/proteines\/\">prot\u00e9ine<\/a> compl\u00e8te<\/strong>. C&rsquo;est d&rsquo;ailleurs ce genre de combinaisons que l&rsquo;on retrouve dans certaines cuisines ancestrales, comme la cuisine asiatique, indienne ou <a href=\"https:\/\/blooness.com\/en\/diete-mediterraneenne\/\">m\u00e9diterran\u00e9enne<\/a>.<\/p>\n<p>Ce sera une mani\u00e8re, au pire, de se rassurer quant \u00e0 d&rsquo;\u00e9ventuelles carences, et au mieux, de manger des repas v\u00e9g\u00e9taux aussi diversifi\u00e9s que possible.<\/p>\n<h2 id=\"edit-2023-lalimentation-vegetarienne-forcement-riche-en-glucides\">EDIT 2023 : L&rsquo;alimentation v\u00e9g\u00e9tarienne forc\u00e9ment riche en glucides ?<\/h2>\n<p>Il convient de rappeler qu&rsquo;en pratiquant une alimentation majoritairement voire uniquement v\u00e9g\u00e9tarienne, l&rsquo;individu est contraint de consommer de facto <strong>des <a href=\"https:\/\/blooness.com\/en\/glucides\/\">glucides<\/a> en quantit\u00e9 non n\u00e9gligeable<\/strong>.<\/p>\n<p>En effet, pour atteindre son quota optimal de prot\u00e9ines et couvrir la totalit\u00e9 des besoins en acides amin\u00e9s prot\u00e9inog\u00e8nes en di\u00e8te v\u00e9g\u00e9tarienne, il faudra non seulement combiner les sources de prot\u00e9ines v\u00e9g\u00e9tales, mais aussi et surtout <strong>consommer des aliments d&rsquo;origine v\u00e9g\u00e9tale dans des quantit\u00e9s qui entra\u00eenent par nature une ingestion simultan\u00e9e importante de glucides<\/strong>, que l&rsquo;on retrouvera abondamment dans les l\u00e9gumineuses et les c\u00e9r\u00e9ales.<\/p>\n<p>C&rsquo;est la raison pour laquelle les personnes qui consomment un r\u00e9gime v\u00e9g\u00e9tarien sont <strong>tr\u00e8s souvent en alimentation riche en glucides<\/strong>, ce qui pose des questions sur le plan de la sant\u00e9.<\/p>\n<p>Il est n\u00e9anmoins possible d&rsquo;inverser la tendance en <strong>priorisant des ingr\u00e9dients v\u00e9g\u00e9taux riches en prot\u00e9ines, comme le tofu, le tempeh, le seitan, les algues, les farines de chanvre et de lupin<\/strong>, ainsi que <strong>les graines ol\u00e9agineuses<\/strong>, afin d&rsquo;atteindre la quantit\u00e9 de prot\u00e9ines n\u00e9cessaire et suffisante.<\/p>\n<p>Et pour la quantit\u00e9 de glucides, elle sera d\u00e9pendante de l&rsquo;activit\u00e9 physique exerc\u00e9e et du niveau de s\u00e9dentarit\u00e9. Par exemple, une personne qui pratique le v\u00e9lo matin et soir, en plus d&rsquo;avoir un m\u00e9tier qui n\u00e9cessite d&rsquo;\u00eatre souvent debout, n&rsquo;aura pas les m\u00eames besoins en glucides qu&rsquo;une personne tout le temps assise et s\u00e9dentaire.<\/p>\n<p>Par ailleurs, il sera d&rsquo;autant plus judicieux d&rsquo;adopter tout de m\u00eame de temps \u00e0 autres des produits d\u00e9riv\u00e9s du r\u00e8gne animal, comme <strong>les produits laitiers et les \u0153ufs<\/strong>, et pour les personnes qui souhaitent davantage optimiser leur alimentation, d&rsquo;adopter alors <strong>un r\u00e9gime pesco-v\u00e9g\u00e9tarien<\/strong> qui int\u00e8grerait <strong>les produits de la mer<\/strong>. Le tout \u00e9tant, si on l&rsquo;on souhaite r\u00e9duire sa consommation de produits animaux pour des raisons \u00e9thiques, de privil\u00e9gier des produits du r\u00e8gne animal qui soient qualitatifs, issus d&rsquo;un \u00e9levage respectueux ou d&rsquo;une p\u00eache durable. L&rsquo;id\u00e9e \u00e9tant d&rsquo;\u00eatre fl\u00e9xitarien, pour plus d&rsquo;efficacit\u00e9 pour la sant\u00e9, tout en respectant certaines valeurs et en \u00e9vitant la consommation animale de masse et de mauvaise qualit\u00e9.<\/p>\n<p>C&rsquo;\u00e9tait un point qu&rsquo;il \u00e9tait important de rappeler afin de se rendre compte que la compl\u00e9mentarit\u00e9 des prot\u00e9ines n&rsquo;est pas la seule contrainte en alimentation majoritairement v\u00e9g\u00e9tarienne. <strong>L&rsquo;apport massif de glucides est \u00e9galement la condition d&rsquo;une telle alimentation<\/strong>, avec <strong>ce que cela peut entra\u00eener en termes d&rsquo;hyperinsulinisme<\/strong>, et il est bon de garder cela \u00e0 l&rsquo;esprit lorsque l&rsquo;on cherche l&rsquo;efficacit\u00e9 en termes de long\u00e9vit\u00e9, de masse musculaire, et d&rsquo;\u00e9nergie optimale.<\/p>\n<p>Maintenant que les prot\u00e9ines et la fa\u00e7on de les combiner ensemble n&rsquo;ont plus aucun secret pour vous, si on s&rsquo;attaquait aux <a href=\"https:\/\/blooness.com\/en\/lipides\/\">lipides<\/a>, ces mal-aim\u00e9s de l&rsquo;alimentation du 20\u00e8 si\u00e8cle ? C&rsquo;est justement l&rsquo;objet du prochain chapitre, pour celles et ceux qui suivent l&rsquo;introduction aux bases de la nutrition. Et pour les autres, encore un peu de patience, le contenu d\u00e9di\u00e9 aux signes d\u2019un apport trop important en prot\u00e9ines ou d&rsquo;une carence arrive tr\u00e8s bient\u00f4t&#8230;<\/p>\n<p><em><strong>Chapitre suivant tir\u00e9 des bases de la nutrition : <a href=\"https:\/\/blooness.com\/lipides\/\">tout savoir sur les lipides<\/a>.<br \/>\nChapitre suivant tir\u00e9 de l&rsquo;<a href=\"https:\/\/blooness.com\/en\/diete-mediterraneenne\/\">alimentation m\u00e9diterran\u00e9enne<\/a> :\u00a0<\/strong><strong><a href=\"https:\/\/blooness.com\/proteines-exces-risques-combien\/\">Apports excessifs en prot\u00e9ines : risques et cas pratiques \u2022 [ZONE MEMBRES]<\/a><br \/>\n<\/strong><\/em><em><strong>Chapitre pr\u00e9c\u00e9dent tir\u00e9 de l&rsquo;alimentation m\u00e9diterran\u00e9enne : <a href=\"https:\/\/blooness.com\/proteines\/\">l&rsquo;apport optimal en prot\u00e9ines (rappel) \u2022 [ZONE MEMBRES]<\/a><\/strong><\/em><\/p>\n<div id=\"bloon-3179512810\" class=\"bloon-apres-le-contenu-2 bloon-entity-placement\"><div style=\"max-width: 900px; margin: 60px auto; padding: 60px 40px; background: linear-gradient(135deg, #e8f5e9 0%, #f0faf0 100%); border-radius: 24px; box-shadow: 0 10px 40px rgba(0,0,0,0.1); text-align: center;\">\r\n  <h2 style=\"font-size: 2.6em; color: #28a745; margin-bottom: 30px; font-weight: 800; text-transform: uppercase;\">\r\n    Nouveau : les Programmes Acc\u00e9l\u00e9r\u00e9s Blooness\r\n  <\/h2>\r\n  \r\n  <p style=\"font-size: 1.5em; color: #333; max-width: 800px; margin: 0 auto 40px; line-height: 1.6;\">\r\n    Pour des <strong>r\u00e9sultats rapides<\/strong> si vous cherchez \u00e0<br>\r\n    <strong>perdre du gras durablement<\/strong>,<br>\r\n    <strong>retrouver une \u00e9nergie stable toute la journ\u00e9e<\/strong>,<br>\r\n    et <strong>\u00e9loigner les maladies chroniques<\/strong>.\r\n  <\/p>\r\n  \r\n  <a href=\"https:\/\/blooness.com\/programmes\/\" \r\n     style=\"display: inline-block; background: #ff4757; color: white; padding: 22px 60px; border-radius: 50px; font-size: 1.6em; font-weight: bold; text-decoration: none; box-shadow: 0 10px 30px rgba(255,71,87,0.4); transition: all 0.3s;\">\r\n    D\u00e9couvrir les Programmes (67\u20ac \u00e0 vie) \u2192\r\n  <\/a>\r\n  \r\n  <p style=\"margin-top: 30px; font-size: 1.2em; color: #666;\">\r\n    Acc\u00e8s imm\u00e9diat au Guide premium + tous les programmes actuels et futurs<br>\r\n    <strong>Tarif fondateur limit\u00e9 \u2013 passera bient\u00f4t \u00e0 97\u20ac<\/strong>\r\n  <\/p>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Dans ce chapitre tir\u00e9 \u00e0 la fois de la partie 1 du guide blooness (Les bases de la nutrition) et de la partie 3 du guide (d\u00e9di\u00e9 \u00e0 l&rsquo;Alimentation m\u00e9diterran\u00e9enne), nous allons aborder la question absolument primordiale de la compl\u00e9mentarit\u00e9 des prot\u00e9ines. Ce concept, popularis\u00e9 depuis les ann\u00e9es 70, et qui f\u00fbt utilis\u00e9 notamment dans [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9394,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[2194,2142],"tags":[],"class_list":["post-9393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-macronutriments","category-tome1-cours-nutrition","pmpro-has-access"],"featured_image_src":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/houmous-proteines-completes-1024x678.jpg","blog_images":{"medium":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/houmous-proteines-completes-300x199.jpg","large":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/houmous-proteines-completes-1024x678.jpg"},"ams_acf":[],"_links":{"self":[{"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/posts\/9393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/comments?post=9393"}],"version-history":[{"count":2,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/posts\/9393\/revisions"}],"predecessor-version":[{"id":19792,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/posts\/9393\/revisions\/19792"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/media\/9394"}],"wp:attachment":[{"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/media?parent=9393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/categories?post=9393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blooness.com\/en\/wp-json\/wp\/v2\/tags?post=9393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}