{"id":16613,"date":"2024-06-27T22:35:34","date_gmt":"2024-06-27T20:35:34","guid":{"rendered":"https:\/\/blooness.com\/?p=16613"},"modified":"2024-10-31T00:22:46","modified_gmt":"2024-10-30T22:22:46","slug":"proteinas-hidratos-de-carbono-grasas-salud-adelgazar","status":"publish","type":"post","link":"https:\/\/blooness.com\/es\/apports-proteines-glucides-lipides-sante-mincir\/","title":{"rendered":"Ingesta \u00f3ptima de prote\u00ednas, hidratos de carbono y grasas para gozar de la mejor salud posible y mantener una figura esbelta."},"content":{"rendered":"<p>Bienvenue dans cet article premium d\u00e9di\u00e9 \u00e0 la mise en place, dans la pratique, <strong>d&rsquo;un ratio id\u00e9al entre <a href=\"https:\/\/blooness.com\/es\/proteines\/\">prot\u00e9ines<\/a>, <a href=\"https:\/\/blooness.com\/es\/glucides\/\">glucides<\/a>, <a href=\"https:\/\/blooness.com\/es\/fibres-alimentaires\/\">fibres<\/a> et <a href=\"https:\/\/blooness.com\/es\/lipides\/\">lipides<\/a>, et au sein des lipides, entre acides gras satur\u00e9s, om\u00e9ga-3, 6 et 9, en respectant la <a href=\"https:\/\/blooness.com\/es\/diete-mediterraneenne\/\">di\u00e8te m\u00e9diterran\u00e9enne<\/a>, l&rsquo;alimentation <a href=\"https:\/\/blooness.com\/es\/guide-cetogene-low-carb\/\">low-carb<\/a> et les recommandations officielles<\/strong>.<\/p>\n<p>En effet, ces trois modes alimentaires sont ceux que nous d\u00e9fendons <a href=\"https:\/\/blooness.com\/guide\/\">dans ce guide<\/a>, d\u00e9di\u00e9 \u00e0 la mise en place d&rsquo;une alimentation id\u00e9ale, car ce sont ceux qui semblent donner les meilleurs r\u00e9sultats en termes de marqueurs de sant\u00e9, de perte de poids, de vitalit\u00e9 et de long\u00e9vit\u00e9.<\/p>\n<p>Nous allons donc apprendre dans ce chapitre \u00e0 mettre en place son bol alimentaire id\u00e9al, tout en respectant plusieurs contraintes :<\/p>\n<ul>\n<li>La premi\u00e8re, c&rsquo;est tout simplement la quantit\u00e9 que l&rsquo;on peut possiblement consommer, que l&rsquo;on va estimer \u00e0 la louche en termes de kcal, m\u00eame s&rsquo;il s&rsquo;agit d&rsquo;une estimation grossi\u00e8re et que cela d\u00e9pend \u00e9videmment du style de vie, du poids de d\u00e9part, etc&#8230;<\/li>\n<li>Le seconde contrainte, c&rsquo;est tout simplement celle qui consiste \u00e0 respecter les recommandations nutritionnelles officielles en termes de r\u00e9partition des <a href=\"https:\/\/blooness.com\/es\/macronutriments\/\">macronutriments<\/a> (prot\u00e9ines, glucides et lipides) sans forc\u00e9ment le faire \u00e0 la lettre, mais au moins tenter de s&rsquo;en approcher.<\/li>\n<li>La troisi\u00e8me contrainte va consister \u00e0 rapprocher les recommandations nutritionnelles officielles de celles que nous d\u00e9fendons dans ce guide, \u00e0 sa voir r\u00e9\u00e9valuer son apport en glucides l\u00e9g\u00e8rement \u00e0 la baisse, surtout s&rsquo;ils proviennent de <a href=\"https:\/\/blooness.com\/es\/regime-mediterraneen-cereales\/\">c\u00e9r\u00e9ales<\/a> ou de riz blanc, au profit des bonnes <a href=\"https:\/\/blooness.com\/es\/lipides\/\">graisses<\/a>, et des aliments bruts riches en prot\u00e9ines et en graisses essentielles.<\/li>\n<li>Et enfin, nous allons tenter de respecter le fameux ratio id\u00e9al de r\u00e9partition entre les diff\u00e9rents types de mati\u00e8res grasses, ratio que nous avions vu dans <a href=\"https:\/\/blooness.com\/lipides-ratio-besoins-omega-3-6-9\/\">le chapitre d\u00e9di\u00e9 au ratio id\u00e9al entre om\u00e9ga-3, 6, 9 et gras satur\u00e9s<\/a>, et qui permet d&rsquo;optimiser sa sant\u00e9 au mieux.<\/li>\n<\/ul>\n<p>Ce chapitre va donc r\u00e9pondre \u00e0 la question centrale suivante : <strong>quelles quantit\u00e9s de prot\u00e9ines, de glucides et de mati\u00e8res grasses<\/strong> nous pourrions apporter chaque jour \u00e0 notre organisme, et quelles quantit\u00e9s de mati\u00e8res grasses satur\u00e9es, monoinsatur\u00e9es (om\u00e9ga-9) et polyinsatur\u00e9es (om\u00e9ga-3 et om\u00e9ga-6) devrions-nous approcher, et tout cela <strong>\u00e0 partir de quels types d&rsquo;aliments<\/strong>, afin de donner \u00e0 l&rsquo;organisme le meilleur de ce dont il aurait besoin et dans les proportions id\u00e9ales, aussi bien <strong>pour un objectif de poids sain<\/strong> que pour <strong>am\u00e9liorer la long\u00e9vit\u00e9, et la sant\u00e9 g\u00e9n\u00e9rale<\/strong>.<\/p><div id=\"bloon-405559315\" 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>Il s&rsquo;agit donc d&rsquo;un contenu <strong>absolument capital du <a href=\"https:\/\/blooness.com\/es\/guide\/\">guide Blooness<\/a><\/strong>, car il se situe \u00e0 la crois\u00e9e des chemins entre <a href=\"https:\/\/blooness.com\/guide-cetogene-low-carb\/\">l&rsquo;alimentation contr\u00f4l\u00e9e en glucides et \u00e9quilibr\u00e9e en bonnes graisses<\/a>, <a href=\"https:\/\/blooness.com\/la-diete-paleolithique\/\">l&rsquo;alimentation pal\u00e9o<\/a> bas\u00e9e sur un apport de bonnes prot\u00e9ines, <a href=\"https:\/\/blooness.com\/diete-mediterraneenne\/\">l&rsquo;alimentation m\u00e9diterran\u00e9enne<\/a> bas\u00e9e sur un apport en bonnes graisses mais surtout en bonnes sources de glucides, et plus g\u00e9n\u00e9ralement l&rsquo;alimentation saine d\u00e9pourvue de produits transform\u00e9s, de graisses trans, de glucides \u00e0 IG \u00e9lev\u00e9s et de produits cultiv\u00e9s ou \u00e9lev\u00e9s dans de mauvaises conditions.<\/p>\n<p>Il s&rsquo;agit d&rsquo;un <strong>contenu premium r\u00e9serv\u00e9s aux <a href=\"https:\/\/blooness.com\/es\/adhesion\/\">membres Blooness<\/a> (le premier contenu payant du guide, en l&rsquo;occurrence), <\/strong>d&rsquo;autant plus qu&rsquo;il n\u00e9cessite d&rsquo;avoir int\u00e9gr\u00e9 les notions pr\u00e9c\u00e9demment d\u00e9velopp\u00e9es dans le guide au travers des diff\u00e9rents types d&rsquo;alimentation cit\u00e9s juste avant, et dont nous essayons de tirer le meilleur.<\/p>\n<p>Cet article est une extension <a href=\"https:\/\/blooness.com\/lipides-ratio-besoins-omega-3-6-9\/\">du premier article qui d\u00e9crivait en th\u00e9orie le ratio id\u00e9al \u00e0 atteindre entre les omega-3, 6 et 9<\/a>. Mais en pratique, ce n&rsquo;est pas une chose ais\u00e9e de tendre vers ce ratio, car cela n\u00e9cessiterait de se documenter sur chaque aliment que nous consommons et sur leur r\u00e9partition lipidique.<\/p>\n<p>Aussi, nous allons tenter dans cet article de d\u00e9finir des r\u00e8gles g\u00e9n\u00e9rales afin de parvenir plus ou moins \u00e0 <strong>tendre vers ce ratio id\u00e9al, tout en respectant un apport calorique r\u00e9aliste, et en respectant les apports journaliers recommand\u00e9s en prot\u00e9ines, glucides et lipides.<\/strong><\/p>\n<p>Pour parvenir \u00e0 cela, nous allons tout d&rsquo;abord rappeler les valeurs quotidiennes recommand\u00e9es en prot\u00e9ines, en glucides et en lipides, ainsi que l&rsquo;apport calorique global \u00e0 plus ou moins respecter en fonction des individus. Ensuite, nous apprendrons \u00e0 convertir des grammes d&rsquo;aliments en kcal, puis nous verrons comment r\u00e9partir au mieux les acides gras satur\u00e9s, monoinsatur\u00e9s et polyinsatur\u00e9s, avant de prendre des exemples de repas et d&rsquo;aliments pour mettre en pratique tout cela et donc \u00e9tablir une alimentation optimale.<\/p><div id=\"bloon-2409722749\" class=\"bloon-milieu bloon-entity-placement\" style=\"margin-top: 60px;margin-bottom: 60px;\"><div id=\"mc_embed_shell\">\n<style type=\"text\/css\">\n        #mc_embed_signup {background:#FCF2D9 !important; clear:left; font:14px Helvetica,Arial,sans-serif; width: 100%; max-width: 600px; padding: 10px; margin: 0 auto; border-radius: 14px; box-shadow: 0 10px 40px rgba(0, 0, 0, 0.1);}<br \/>\n        \/* Add your own Mailchimp form style overrides in your site stylesheet or in this style block.<br \/>\n           We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. *\/<br 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\"Veuillez entrer un nombre valide.\",\n        digits: \"Veuillez entrer (seulement) une valeur num\u00e9rique.\",\n        creditcard: \"Veuillez entrer un num\u00e9ro de carte de cr\u00e9dit valide.\",\n        equalTo: \"Veuillez entrer une nouvelle fois la m\u00eame valeur.\",\n        accept: \"Veuillez entrer une valeur avec une extension valide.\",\n        maxlength: $.validator.format(\"Veuillez ne pas entrer plus de {0} caract\u00e8res.\"),\n        minlength: $.validator.format(\"Veuillez entrer au moins {0} caract\u00e8res.\"),\n        rangelength: $.validator.format(\"Veuillez entrer entre {0} et {1} caract\u00e8res.\"),\n        range: $.validator.format(\"Veuillez entrer une valeur entre {0} et {1}.\"),\n        max: $.validator.format(\"Veuillez entrer une valeur inf\u00e9rieure ou \u00e9gale \u00e0 {0}.\"),\n        min: $.validator.format(\"Veuillez entrer une valeur sup\u00e9rieure ou \u00e9gale \u00e0 {0}.\")\n});}(jQuery));var $mcj = jQuery.noConflict(true);\n    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{\n        for (let i = 0; i < window.MC.smsPhoneData.smsProgramDataCountryNames.length; i++) {\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        {\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   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         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<figure id=\"attachment_16700\" aria-describedby=\"caption-attachment-16700\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16700 size-full\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2023\/04\/yoga-2959226_1280.jpg\" alt=\"\" width=\"1280\" height=\"853\" \/><figcaption id=\"caption-attachment-16700\" class=\"wp-caption-text\"><a href=\"https:\/\/pixabay.com\/fr\/photos\/yoga-asana-pose-hatha-femme-fille-2959226\/\" target=\"_blank\" rel=\"noopener\"><em>Source photo<\/em><\/a><\/figcaption><\/figure>\n<p>Evidemment, il existe une infinit\u00e9 d&rsquo;aliments, d&rsquo;individus diff\u00e9rents et de cas de figures distincts. Il serait donc illusoire de dresser des assemblages de repas \u00ab\u00a0optimaux\u00a0\u00bb. En revanche, \u00e0 partir d&rsquo;exemples simples, <strong>on comprend la logique g\u00e9n\u00e9rale et on peut tenter d&rsquo;approcher le ratio id\u00e9al et les recommandations en macronutriments<\/strong> en choisissant mieux ses aliments, ainsi que les quantit\u00e9s servies. Et pour les plus dou\u00e9s en cuisine, il sera beaucoup plus intuitif par la suite, une fois la logique comprise, d&rsquo;adapter les recettes ou d&rsquo;en cr\u00e9er en respectant cet \u00e9quilibre important entre les diff\u00e9rents types de graisses, l&rsquo;apport en prot\u00e9ines, et en glucides.<\/p>\n<p>Par ailleurs, il faut garder \u00e0 l&rsquo;esprit qu&rsquo;entre des recommandations g\u00e9n\u00e9rales, et la vie quotidienne, il y a parfois un foss\u00e9 et des envies. Il ne s&rsquo;agit donc surtout pas d&rsquo;automatiser son alimentation, et il est toujours bon de se laisser parfois la libert\u00e9 de sortir des clous, de faire des repas plaisir, ou parfois \u00e0 l&rsquo;inverse de je\u00fbner un peu et laisser son syst\u00e8me digestif au repos. Ce n&rsquo;est pas parce qu&rsquo;il y a en th\u00e9orie une r\u00e9partition id\u00e9ale en macronutriments ou entre type de lipides qu&rsquo;un jour de temps en temps, on ait pas envie de faire compl\u00e8tement autre chose sans se soucier de quoique ce soit.<\/p>\n<p><em>Pour information, les quantit\u00e9s sugg\u00e9r\u00e9es dans ce contenu sont \u00e9videmment des estimations bas\u00e9es \u00e0 la fois sur les recommandations officielles ainsi que sur les nouveaux courants de nutrition, notamment ceux qui redonnent la part belle aux bonnes graisses, pour un ou une adulte d&rsquo;environ 60 \u00e0 75kg, en bonne sant\u00e9, et consommant environ 1 800 \u00e0 2 400 kcal par jour, ce qui correspond plus ou moins \u00e0 monsieur ou madame tout le monde. Il ne s&rsquo;agit pas de suivre \u00e0 la lettre les chiffres indiqu\u00e9s dans cet article mais de les comprendre et de les adapter \u00e0 soi-m\u00eame, en prenant conseil aupr\u00e8s d&rsquo;un professionnel de sant\u00e9 si n\u00e9cessaire.<\/em><\/p>\n<h2 id=\"sommaire-de-la-formation\">Sommaire de la formation :<\/h2>\n<ul>\n<li><strong>Quel apport calorique par jour ?<\/strong><\/li>\n<li><strong>Combien de prot\u00e9ines, glucides et lipides par jour ?<\/strong><\/li>\n<li><strong>Comment convertir des grammes en calories ?<\/strong><\/li>\n<li><strong>Comment estimer ses macronutriments ?<\/strong><\/li>\n<li><strong>Rappels sur le ratio om\u00e9ga-3 \/ om\u00e9ga-6<\/strong><\/li>\n<li><strong>Les om\u00e9ga-6 ne sont pas mauvais en soi<\/strong><\/li>\n<li><strong>Combien d&rsquo;om\u00e9ga-3 et d&rsquo;om\u00e9ga-6 par jour en moyenne ?<\/strong><\/li>\n<li><strong>Les diff\u00e9rents types d&rsquo;om\u00e9ga-3<\/strong><\/li>\n<li><strong>Apports quotidiens recommand\u00e9s en om\u00e9ga-3<\/strong><\/li>\n<li><strong>Combien d&rsquo;om\u00e9ga-9 par jour ?<\/strong><\/li>\n<li><strong>Combien d&rsquo;acides gras satur\u00e9s par jour ?<\/strong><\/li>\n<li><strong>Tableau r\u00e9capitulatif des apports en mati\u00e8res grasses<\/strong><\/li>\n<li><strong>Exemple d&rsquo;une alimentation saine \u00e0 la journ\u00e9e<\/strong><\/li>\n<li><strong>Exemple d&rsquo;une alimentation standard \u00e0 la journ\u00e9e<\/strong><\/li>\n<li><strong>Conclusion<\/strong><\/li>\n<\/ul>\n<p>Pr\u00eat ? C&rsquo;est parti !<\/p>\n<p><div class=\"pmpro\"><div class=\"pmpro_card pmpro_content_message\"><h2 class=\"pmpro_card_title pmpro_font-large\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"var(--pmpro--color--accent)\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" class=\"feather feather-lock\"><rect x=\"3\" y=\"11\" width=\"18\" height=\"11\" rx=\"2\" ry=\"2\"><\/rect><path d=\"M7 11V7a5 5 0 0 1 10 0v4\"><\/path><\/svg>Premium Membres\u00eda Requerida<\/h2><div class=\"pmpro_card_content\"><p>Debes ser miembro de Premium para acceder a este contenido.<\/p><p><a href=\"https:\/\/blooness.com\/es\/adhesion\/\" class=\"pmpro_btn pmpro_btn-primary\">\u00danete ahora<\/a><\/p><\/div><div class=\"pmpro_card_actions pmpro_font-medium\">\u00bfYa eres miembro? <a href=\"https:\/\/blooness.com\/es\/login\/?redirect_to=https%3A%2F%2Fblooness.com%2Fes%2Fapports-proteines-glucides-lipides-sante-mincir%2F\">Accede aqu\u00ed<\/a><\/div><\/div><\/div><div id=\"bloon-1247084677\" 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>Bienvenido a este art\u00edculo premium dedicado a la aplicaci\u00f3n pr\u00e1ctica de una proporci\u00f3n ideal entre prote\u00ednas, hidratos de carbono, fibra y l\u00edpidos, y dentro de los l\u00edpidos, entre \u00e1cidos grasos saturados, omega 3, 6 y 9, respetando la dieta mediterr\u00e1nea, la dieta baja en carbohidratos y las recomendaciones oficiales. De hecho, estos tres patrones diet\u00e9ticos son los siguientes...... <\/p>\n<div class=\"pmpro\"><div class=\"pmpro_card pmpro_content_message\"><h2 class=\"pmpro_card_title pmpro_font-large\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewbox=\"0 0 24 24\" fill=\"none\" stroke=\"var(--pmpro--color--accent)\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" class=\"feather feather-lock\"><rect x=\"3\" y=\"11\" width=\"18\" height=\"11\" rx=\"2\" ry=\"2\"><\/rect><path d=\"M7 11V7a5 5 0 0 1 10 0v4\"><\/path><\/svg>Premium Membres\u00eda Requerida<\/h2><div class=\"pmpro_card_content\"><p>Debes ser miembro de Premium para acceder a este contenido.<\/p><p><a href=\"https:\/\/blooness.com\/es\/adhesion\/\" class=\"pmpro_btn pmpro_btn-primary\">\u00danete ahora<\/a><\/p><\/div><div class=\"pmpro_card_actions pmpro_font-medium\">\u00bfYa eres miembro? <a href=\"https:\/\/blooness.com\/es\/login\/?redirect_to=https%3A%2F%2Fblooness.com%2Fes%2Fapports-proteines-glucides-lipides-sante-mincir%2F\">Acceda aqu\u00ed<\/a><\/div><\/div><\/div>","protected":false},"author":2,"featured_media":11346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[2192,2147,2149],"tags":[],"class_list":["post-16613","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proteines","category-tome3-lalimentation-mediterraneenne","category-membres","pmpro-level-required","pmpro-level-1","pmpro-no-access"],"featured_image_src":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/09\/Bienfaits-du-phosphore-sur-la-sant\u00e9.jpg","blog_images":{"medium":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/09\/Bienfaits-du-phosphore-sur-la-sant\u00e9-300x200.jpg","large":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/09\/Bienfaits-du-phosphore-sur-la-sant\u00e9.jpg"},"ams_acf":[],"_links":{"self":[{"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/posts\/16613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/comments?post=16613"}],"version-history":[{"count":4,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/posts\/16613\/revisions"}],"predecessor-version":[{"id":18304,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/posts\/16613\/revisions\/18304"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/media\/11346"}],"wp:attachment":[{"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/media?parent=16613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/categories?post=16613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blooness.com\/es\/wp-json\/wp\/v2\/tags?post=16613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}