{"id":9282,"date":"2014-04-13T01:30:50","date_gmt":"2014-04-12T23:30:50","guid":{"rendered":"https:\/\/blooness.com\/?p=9282"},"modified":"2025-09-28T13:57:23","modified_gmt":"2025-09-28T11:57:23","slug":"lipidos-2","status":"publish","type":"post","link":"https:\/\/blooness.com\/pt\/lipides\/","title":{"rendered":"Gorduras: defini\u00e7\u00f5es, benef\u00edcios, quantidades recomendadas e ingredientes ricos em gorduras"},"content":{"rendered":"<p>Dans ce chapitre, nous allons aborder la question des lipides, aussi connus sous le terme de graisses (fat en Anglais). Les lipides sont les macro-nutriments qui viennent compl\u00e9ter les <a href=\"https:\/\/blooness.com\/pt\/glucides\/\">glucides<\/a> et les <a href=\"https:\/\/blooness.com\/pt\/proteines\/\">prot\u00e9ines<\/a><\/p>\n\n\n<\/p>\n<p><iframe loading=\"lazy\" title=\"Tudo sobre os lip\u00eddios na nutri\u00e7\u00e3o\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/WLTB4CuaTBg?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\n<h2 id=\"definition-lipides-kesako\">D\u00e9finition : lipides, k\u00e9sako ?<\/h2>\n<p>Les <strong>lipides<\/strong>, aussi appel\u00e9s <strong>acides gras<\/strong> ou <strong>mati\u00e8res grasses<\/strong>, sont indispensables au m\u00e9tabolisme et aux membranes des cellules. Il constituent un carburant \u00e9nerg\u00e9tique \u00ab\u00a0alternatif\u00a0\u00bb aux glucides, notamment lorsque le corps entre en <a href=\"https:\/\/blooness.com\/pt\/regime-cetogene\/\">c\u00e9tose<\/a>.<\/p>\n<p>A l&rsquo;instar des prot\u00e9ines, et \u00e0 l&rsquo;inverse des glucides, certains lipides sont consid\u00e9r\u00e9s comme essentiels, en ce sens que l&rsquo;organisme ne sait pas les synth\u00e9tiser lui-m\u00eame.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"role-des-lipides-dans-lorganisme\">R\u00f4le des lipides dans l&rsquo;organisme<\/h2>\n<p>Parmi les r\u00f4les les plus importants des lipides :<\/p><div id=\"bloon-4241275138\" 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<ul>\n<li>Ils constituent la <strong>structure des membranes de nos cellules<\/strong>, et par l\u00e0 conditionnent leur bon fonctionnement (neurones, cerveau, thymus)<\/li>\n<li>Ils ont un r\u00f4le essentiel dans le <strong>transport de certaines prot\u00e9ines et hormones<\/strong> dans le sang<\/li>\n<li>Ils servent de <strong>v\u00e9hicules pour les <a href=\"https:\/\/blooness.com\/pt\/vitamines\/\">vitamines<\/a><\/strong> liposolubles (vitamines A, D, E et K)<\/li>\n<li>Ils participent directement \u00e0 l\u2019\u00e9laboration de certaines de nos hormones essentielles, comme les hormones sexuelles.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 id=\"les-differents-types-de-lipides\">Les diff\u00e9rents types de lipides<\/h2>\n<p>Les lipides se d\u00e9composent de la mani\u00e8re suivante :<\/p>\n<h3 id=\"les-acides-gras-trans\"><strong>Les acides gras \u00ab\u00a0trans\u00a0\u00bb<\/strong><\/h3>\n<p>Ce sont des huiles partiellement hydrog\u00e9n\u00e9es, <strong>issues de processus industriels<\/strong>, et qui pourraient <strong>augmenter le risque de diab\u00e8te<\/strong>, <strong>de certains cancers, de d\u00e9pression et de maladies cardiovasculaires<\/strong>. Ce type d&rsquo;acides gras est par pr\u00e9caution \u00e0 proscrire, ou du moins \u00e0 r\u00e9duire au minimum.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9376\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/chips-potatoes-1418192_1280-1024x768.jpg\" alt=\"\" width=\"1020\" height=\"765\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/chips-potatoes-1418192_1280-1024x768.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/chips-potatoes-1418192_1280-300x225.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/chips-potatoes-1418192_1280-768x576.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/chips-potatoes-1418192_1280-600x450.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/chips-potatoes-1418192_1280.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<h4 id=\"sources-naturelles-dacides-gras-trans\">Sources naturelles d&rsquo;acides gras trans<\/h4>\n<ul>\n<li>Graisses de <a href=\"https:\/\/blooness.com\/pt\/meilleurs-morceaux-boeuf-cetogene-carnivore-paleo\/\">b\u0153uf<\/a> et de mouton (\u00e0 environ 4,5 %)<\/li>\n<li>Produits laitiers de vache et de ch\u00e8vre (environ 3,3 %)<\/li>\n<li>Viandes de b\u0153uf et de mouton (environ 2 %)<\/li>\n<\/ul>\n<h4 id=\"sources-industrielles-dacides-gras-trans\">Sources industrielles d&rsquo;acides gras trans<\/h4>\n<p>La principale source industrielle d&rsquo;acides gras trans s&rsquo;obtient par hydrog\u00e9nation catalytique partielle d&rsquo;acides gras polyinsatur\u00e9s, visant \u00e0 rendre les huiles plus solides et moins sensibles \u00e0 l&rsquo;oxydation. Ainsi, ces acides gras agissent comme conservateurs, d\u00e9sodorisant et rendent les aliments plus fermes.<\/p>\n<p>On les retrouve dans :<\/p><div id=\"bloon-2937188880\" 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 \/>\n<\/style>\n<div id=\"mc_embed_signup\">\n<form id=\"mc-embedded-subscribe-form\" class=\"validate\" action=\"https:\/\/blooness.us5.list-manage.com\/subscribe\/post?u=ec27c990eae905b01715293f2&amp;id=1e222aeab1&amp;f_id=004346edf0\" method=\"post\" name=\"mc-embedded-subscribe-form\" target=\"_blank\">\n<div id=\"mc_embed_signup_scroll\">\n<h2>S&rsquo;abonner \u00e0 la Newsletter<\/h2>\n<p>Nous vous conseillons vivement de vous abonner \u00e0 la newsletter afin de recevoir nos secrets de nutrition par email, \u00eatre notifi\u00e9 des nouvelles formations et des contenus premium exclusifs sur Blooness.<\/p>\n<div class=\"indicates-required\"><span class=\"asterisk\">*<\/span> obligatoire<\/div>\n<div class=\"mc-field-group\"><label for=\"mce-EMAIL\">Adresse mail <span class=\"asterisk\">*<\/span><\/label><input id=\"mce-EMAIL\" class=\"required email\" name=\"EMAIL\" required=\"\" type=\"email\" value=\"\" \/><\/div>\n<div class=\"mc-field-group\"><label for=\"mce-LANGPREF\">Langue de la Newsletter <span class=\"asterisk\">*<\/span><\/label><select id=\"mce-LANGPREF\" 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Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[5]='LANGPREF';ftypes[5]='dropdown';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[3]='ADDRESS';ftypes[3]='address';fnames[4]='PHONE';ftypes[4]='phone';fnames[6]='MMERGE6';ftypes[6]='date';fnames[8]='PMPLEVELID';ftypes[8]='number';fnames[9]='PMPALLIDS';ftypes[9]='text';fnames[10]='PMPLEVEL';ftypes[10]='text';fnames[11]='MMERGE11';ftypes[11]='date';\/*\n * Translated default messages for the $ validation plugin.\n * Locale: FR\n *\/\n$.extend($.validator.messages, {\n        required: \"Ce champ est requis.\",\n        remote: \"Veuillez remplir ce champ pour continuer.\",\n        email: \"Veuillez entrer une adresse email valide.\",\n        url: \"Veuillez entrer une URL valide.\",\n        date: \"Veuillez entrer une date valide.\",\n        dateISO: \"Veuillez entrer une date valide (ISO).\",\n        number: \"Veuillez entrer un nombre valide.\",\n        digits: \"Veuillez entrer (seulement) une 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trimmedUrl.startsWith('vbscript:')) {\n        return '#';\n      }\n      return url;\n    }<\/p>\n<p>    const getBrowserLanguage = () => {\n      if (!window?.navigator?.language?.split('-')[1]) {\n        return window?.navigator?.language?.toUpperCase();\n      }\n      return window?.navigator?.language?.split('-')[1];\n    };<\/p>\n<p>    function getDefaultCountryProgram(defaultCountryCode, smsProgramData) {\n      if (!smsProgramData || smsProgramData.length === 0) {\n        return null;\n      }<\/p>\n<p>      const browserLanguage = getBrowserLanguage();<\/p>\n<p>      if (browserLanguage) {\n        const foundProgram = smsProgramData.find(\n          (program) => program?.countryCode === browserLanguage,\n        );\n        if (foundProgram) {\n          return foundProgram;\n        }\n      }<\/p>\n<p>      if (defaultCountryCode) {\n        const foundProgram = smsProgramData.find(\n          (program) => program?.countryCode === defaultCountryCode,\n        );\n      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target=\"(.*?)\">(.*?)<\/a>');<\/p>\n<p>      const template = program.requiredTemplate.replace(divRegex, '');<\/p>\n<p>      legalTextElement.textContent = '';\n      const parts = template.split(\/(<a href=\".*?\" target=\".*?\">.*?<\/a>)\/g);\n      parts.forEach(function(part) {\n        if (!part) {\n          return;\n        }\n        const anchorMatch = part.match(\/<a href=\"(.*?)\" target=\"(.*?)\">(.*?)<\/a>\/);\n        if (anchorMatch) {\n          const linkElement = document.createElement('a');\n          linkElement.href = sanitizeUrl(anchorMatch[1]);\n          linkElement.target = sanitizeHtml(anchorMatch[2]);\n          linkElement.textContent = sanitizeHtml(anchorMatch[3]);\n          legalTextElement.appendChild(linkElement);\n        } else {\n          legalTextElement.appendChild(document.createTextNode(part));\n        }\n      });<\/p>\n<p>    }<\/p>\n<p>    function generateDropdownOptions(smsProgramData) {\n      if (!smsProgramData || smsProgramData.length === 0) {\n        return '';\n      }<\/p>\n<p>      return smsProgramData.map(program => {\n        const flag = getCountryUnicodeFlag(program.countryCode);\n        const countryName = getCountryName(program.countryCode);\n        const callingCode = program.countryCallingCode || '';\n        \/\/ Sanitize all values to prevent XSS\n        const sanitizedCountryCode = sanitizeHtml(program.countryCode || '');\n        const sanitizedCountryName = sanitizeHtml(countryName || '');\n        const sanitizedCallingCode = sanitizeHtml(callingCode || '');\n        return '<option value=\"' + sanitizedCountryCode + '\">' + sanitizedCountryName + ' ' + sanitizedCallingCode + '<\/option>';\n      }).join('');\n    }<\/p>\n<p>    function getCountryName(countryCode) {\n      if (window.MC?.smsPhoneData?.smsProgramDataCountryNames &#038;& Array.isArray(window.MC.smsPhoneData.smsProgramDataCountryNames)) {\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      ];\n\n      const selectedPlaceholder = mockPlaceholders.find(function(item) {\n        return 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<ul>\n<li>les <strong>viennoiseries, p\u00e2tisseries, biscuits sal\u00e9s ou sucr\u00e9s et autres friandises industrielles<\/strong>.<\/li>\n<li>beurre, cr\u00e8me, fromages, yaourts<\/li>\n<li>pains de mie, margarines, soupes d\u00e9shydrat\u00e9es, plats cuisin\u00e9s<\/li>\n<li>P\u00e2tes \u00e0 pizza ou les p\u00e2tes feuillet\u00e9es<\/li>\n<li>Aliments frits et viandes grill\u00e9es (nuggets, frites, hamburgers)<\/li>\n<li>Cuisson de certaines huiles et corps gras<\/li>\n<\/ul>\n<p>Il faut savoir que la teneur en acides gras trans des aliments n&rsquo;est pas indiqu\u00e9e dans toutes les tables de composition, car la r\u00e9glementation europ\u00e9enne n&rsquo;impose pas qu&rsquo;elle figure sur l&rsquo;\u00e9tiquetage des aliments.<\/p>\n<p>Vous l&rsquo;aurez compris, tous ces aliments riches en acides gras trans sont \u00e0 proscrire, et \u00e0 r\u00e9server \u00e0 des occasions vraiment exceptionnelles \u00e0 la limite.<\/p>\n<p>&nbsp;<\/p>\n<h3 id=\"les-acides-gras-satures\">Les<strong> acides gras satur\u00e9s<\/strong><\/h3>\n<p>On les retrouve dans la graisse des viandes (entrec\u00f4tes, c\u00f4tes, charcuteries&#8230;), produits laitiers, beurre, huile de coco. On les a longtemps consid\u00e9r\u00e9es comme \u00ab\u00a0mauvaises\u00a0\u00bb, m\u00eame si elles b\u00e9n\u00e9ficient d&rsquo;un retour en gr\u00e2ce, \u00e0 condition d&rsquo;en consommer de mani\u00e8re mod\u00e9r\u00e9e, et de privil\u00e9gier la noix de coco aux produits laitiers par exemple, la viande de bonne qualit\u00e9 \u00e0 la charcuterie industrielle.<\/p>\n<p>On peut consommer des acides gras satur\u00e9s \u00e0 certains moments cl\u00e9 de la journ\u00e9e, notamment en d\u00e9but ou milieu de journ\u00e9e, selon les grands principes de la chrononutrition (un concept sur lequel nous reviendrons dans un chapitre d\u00e9di\u00e9 de ce guide), mais il ne faut pas en abuser, car on soup\u00e7onne qu&rsquo;une consommation excessive d&rsquo;acides gras satur\u00e9s serait associ\u00e9e \u00e0 un risque plus \u00e9lev\u00e9 de maladies coronariennes et cardiovasculaires. Il n&rsquo;y a n\u00e9anmoins pas lieu de les exclure.<\/p>\n<p>&nbsp;<\/p>\n<h3 id=\"les-acides-gras-monoinsatures\"><strong>Les acides gras monoinsatur\u00e9s<\/strong><\/h3>\n<p>Contenus pour majorit\u00e9 dans l&rsquo;huile d&rsquo;olive ou de macadamia, l&rsquo;avocat, les <a href=\"https:\/\/blooness.com\/pt\/regime-mediterraneen-oleagineux-benefices\/\">ol\u00e9agineux<\/a> (amandes, noisettes, noix du Br\u00e9sil, noix de P\u00e9can&#8230;), sous la forme de leur principal repr\u00e9sentant : l&rsquo;acide ol\u00e9ique (un type \u00ab d\u2019om\u00e9ga-9 \u00bb).<\/p>\n<p>Ces graisses participent \u00e0 la fourniture d&rsquo;\u00e9nergie et ont un r\u00f4le hypocholest\u00e9rol\u00e9miant. Ils concourent ainsi \u00e0 la pr\u00e9vention de l&rsquo;ath\u00e9roscl\u00e9rose (une maladie touchant les art\u00e8res de gros et moyen calibre) et d&rsquo;autres complications cardiovasculaires, notamment en majorant le \u00ab\u00a0bon\u00a0\u00bb cholest\u00e9rol (HDL), et diminuant le \u00ab\u00a0mauvais\u00a0\u00bb (LDL).<\/p>\n<p>&nbsp;<\/p>\n<h3 id=\"les-acides-gras-polyinsatures\"><strong>Les acides gras polyinsatur\u00e9s<\/strong><\/h3>\n<p>Ils doivent imp\u00e9rativement \u00eatre <strong>apport\u00e9s par notre alimentation<\/strong>, car notre corps ne peut pas les synth\u00e9tiser. Ils sont compos\u00e9s de deux familles, les om\u00e9ga-3 (que l&rsquo;on retrouve dans les petits poissons gras, les \u0153ufs de poule labellis\u00e9es <em>bleu-blanc-c\u0153ur<\/em> et ou dans des compl\u00e9ments alimentaires) et les om\u00e9ga-6 (huile de tournesol, <a href=\"https:\/\/blooness.com\/pt\/regime-mediterraneen-cereales\/\">c\u00e9r\u00e9ales<\/a>&#8230;), et l&rsquo;on conseille de favoriser la consommation d&rsquo;aliments riches en om\u00e9ga-3, au d\u00e9triment des om\u00e9ga-6. Nous y reviendrons un peu plus tard.<\/p>\n<p>Les acides gras polyinsatur\u00e9s permettent de diminuer les taux sanguins de cholest\u00e9rol LDL (le \u00ab\u00a0mauvais\u00a0\u00bb cholest\u00e9rol). Il pr\u00e9viennent \u00e9galement l\u2019apparition de maladies cardiovasculaires.<\/p>\n<p>Ce type de graisses est aussi n\u00e9cessaire au d\u00e9veloppement et au fonctionnement de la r\u00e9tine, du cerveau et du syst\u00e8me nerveux, et permettent de pr\u00e9venir l&rsquo;hypertension art\u00e9rielle tout en ayant une influence b\u00e9n\u00e9fique sur la qualit\u00e9 des membranes cellulaires ainsi que sur les r\u00e9actions anti-inflammatoires et immunitaires. C&rsquo;est ce qui explique que les Inuits, dont l\u2019alimentation traditionnelle est particuli\u00e8rement riche en Om\u00e9ga 3 (poissons, mammif\u00e8res marins), n&rsquo;ont pratiquement pas de maladies cardiovasculaires.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"lapport-energetique-des-lipides-en-kcal\">L&rsquo;apport \u00e9nerg\u00e9tique des lipides en kcal<\/h2>\n<p>En termes d&rsquo;\u00e9nergie, contrairement aux glucides, les lipides fournissent 9kcal pour 1 gramme (contre 4kcal pour les glucides et les prot\u00e9ines).<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"quelles-quantites-recommandees-de-matieres-grasses\">Quelles quantit\u00e9s recommand\u00e9es de mati\u00e8res grasses ?<\/h2>\n<p>Pour un adulte moyen (m\u00e9tabolisme total de 2.500 kcal), l&rsquo;ANSES recommande de consommer environ 100g de lipides par jour, soit 35% de l\u2019apport total journalier. Toutefois, comme pour les autres macro-nutriments, la consommation de lipides d\u00e9pend encore une fois du type d&rsquo;alimentation choisi, des go\u00fbts de chaque individu, et des objectifs recherch\u00e9s, dans le cas o\u00f9 il y en aurait.<\/p>\n<p>Ainsi, dans le cas d&rsquo;un r\u00e9gime <a href=\"https:\/\/blooness.com\/pt\/guide-cetogene-low-carb\/\">low-carb<\/a>, la consommation de lipides doit \u00eatre augment\u00e9e, au d\u00e9triment des glucides. A l&rsquo;inverse, dans le cas d&rsquo;une prise de masse pour un pratiquant de musculation, ce sont les glucides que l&rsquo;on privil\u00e9giera.<\/p>\n<p>Une fois la quantit\u00e9 de lipides journali\u00e8re d\u00e9finie, le plus important restera de respecter autant que possible <a href=\"https:\/\/blooness.com\/lipides-ratio-besoins-omega-3-6-9\/\">le ratio optimal d&rsquo;om\u00e9ga 3, d&rsquo;om\u00e9ga 6 et d&rsquo;om\u00e9ga 9<\/a>. C&rsquo;est justement le sujet d&rsquo;un chapitre du <a href=\"https:\/\/blooness.com\/pt\/guide\/\">guide Blooness<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>FIN de la partie sur les <a href=\"https:\/\/blooness.com\/pt\/macronutriments\/\">macronutriments<\/a> !<br \/>\nPartie suivante : les micronutriments, avec comme 1er chapitre : <a href=\"https:\/\/blooness.com\/vitamines\/\">les vitamines<\/a>.<br \/>\nChapitre pr\u00e9c\u00e9dent : <a href=\"https:\/\/blooness.com\/complementarite-proteines-vegan\/\">la compl\u00e9mentarit\u00e9 des prot\u00e9ines<\/a>.<\/strong><\/em><\/p>\n<div id=\"bloon-2002922838\" 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, nous allons aborder la question des lipides, aussi connus sous le terme de graisses (fat en Anglais). Les lipides sont les macro-nutriments qui viennent compl\u00e9ter les glucides et les prot\u00e9ines D\u00e9finition : lipides, k\u00e9sako ? Les lipides, aussi appel\u00e9s acides gras ou mati\u00e8res grasses, sont indispensables au m\u00e9tabolisme et aux membranes des [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[2194,2142],"tags":[],"class_list":["post-9282","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\/lipides.jpg","blog_images":{"medium":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/lipides-300x144.jpg","large":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/04\/lipides.jpg"},"ams_acf":[],"_links":{"self":[{"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/posts\/9282","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/comments?post=9282"}],"version-history":[{"count":3,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/posts\/9282\/revisions"}],"predecessor-version":[{"id":19795,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/posts\/9282\/revisions\/19795"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/media\/9343"}],"wp:attachment":[{"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/media?parent=9282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/categories?post=9282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blooness.com\/pt\/wp-json\/wp\/v2\/tags?post=9282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}