{"id":9306,"date":"2014-03-18T18:16:16","date_gmt":"2014-03-18T16:16:16","guid":{"rendered":"https:\/\/blooness.com\/?p=9306"},"modified":"2025-09-28T13:53:05","modified_gmt":"2025-09-28T11:53:05","slug":"%e8%86%b3%e9%a3%9f%e7%ba%a4%e7%bb%b4","status":"publish","type":"post","link":"https:\/\/blooness.com\/zh\/fibres-alimentaires\/","title":{"rendered":"\u7ea4\u7ef4\uff1a\u5b9a\u4e49\u3001\u76ca\u5904\u3001\u98df\u7269\u548c\u6bcf\u65e5\u63a8\u8350\u91cf"},"content":{"rendered":"<p>Dans ce chapitre, nous aborderons la question des <strong>fibres<\/strong>, ces mol\u00e9cules appartenant \u00e0 <a href=\"https:\/\/blooness.com\/glucides\/\">la famille des glucides<\/a>, et qui ont un int\u00e9r\u00eat bien particulier pour l&rsquo;organisme, notamment au niveau du <strong>transit<\/strong>.<\/p>\n<p>Nous commencerons tout d&rsquo;abord par d\u00e9finir ce que sont les <strong>fibres alimentaires<\/strong>, avant de nous int\u00e9resser \u00e0 leur fonctionnement pr\u00e9cis, leurs <strong>vertus<\/strong>, et les <strong>apports quotidiens g\u00e9n\u00e9ralement recommand\u00e9s<\/strong>.<\/p>\n\n\n\n<\/p>\n<p><iframe loading=\"lazy\" title=\"Nutrition: All About Fiber\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/iTNfQ_mlmt4?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<h2 id=\"definition-des-fibres-alimentaires\">D\u00e9finition des fibres alimentaires<\/h2>\n<p>Les fibres, kesako ? Les fibres, contenues dans les <strong>v\u00e9g\u00e9taux<\/strong> (feuilles, racines, peaux des fruits), sont <strong>un type particulier de <a href=\"https:\/\/blooness.com\/zh\/glucides\/\">glucides<\/a><\/strong>, appel\u00e9es polysaccharides (cha\u00eenes plus ou moins longues de diff\u00e9rents sucres simples), qui ne fournissent quasiment <strong>pas d&rsquo;\u00e9nergie<\/strong>, contrairement aux autres glucides, car <strong>l&rsquo;organisme ne sait pas les assimiler<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9327\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-1024x682.jpg\" alt=\"\" width=\"1020\" height=\"679\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-1024x682.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-300x200.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-768x512.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-600x400.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres02.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>Mais alors, \u00e0 quoi peuvent-elles bien servir, et pourquoi nous recommande-t-on d&rsquo;en manger ? Parce qu&rsquo;elles jouent un r\u00f4le important dans le <strong>transit intestinal<\/strong> en diminuant la <strong>constipation<\/strong>, ainsi que dans la <strong>r\u00e9gulation du taux de <a href=\"https:\/\/blooness.com\/zh\/glycemie\/\">glyc\u00e9mie<\/a><\/strong> car elles ralentissent l&rsquo;absorption des autres glucides.<\/p><div id=\"bloon-3764600999\" 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>Souvenez-vous, dans le chapitre consacr\u00e9 aux glucides, nous avions vu qu&rsquo;une hormone, l&rsquo;insuline, \u00e9tait charg\u00e9e de r\u00e9duire la glyc\u00e9mie, c&rsquo;est-\u00e0-dire le niveau de sucre circulant dans le sang, pour le bien de l&rsquo;organisme. En ralentissant l&rsquo;absorption des autres glucides, les fibres favorisent donc une sorte de \u00ab\u00a0lissage\u00a0\u00bb qui att\u00e9nue les pics d&rsquo;insuline. L&rsquo;int\u00e9r\u00eat pourrait \u00eatre triple :<\/p>\n<ul>\n<li>m\u00e9nager l&rsquo;insuline d&rsquo;une part, ce qui permettrait de ne pas alt\u00e9rer son efficacit\u00e9 \u00e0 terme<\/li>\n<li>distribuer l&rsquo;\u00e9nergie issue de la m\u00e9tabolisation des glucides de mani\u00e8re plus continue<\/li>\n<li>diminuer le stockage des glucides en <a href=\"https:\/\/blooness.com\/zh\/lipides\/\">graisses<\/a>.<\/li>\n<\/ul>\n<p>Les fibres pr\u00e9viendraient ainsi la prise de poids, les maladies cardiovasculaires, le cancer du c\u00f4lon et le diab\u00e8te de type II.<\/p>\n<p>On distingue trois types de fibres : les fibres insolubles, les fibres solubles et les fructanes, comprises dans les fibres solubles.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"les-fibres-insolubles\">Les fibres insolubles<\/h2>\n<p>On les appelle ainsi car elles parcourent le tube digestif sans se dissoudre dans l&rsquo;eau, mais plut\u00f4t en l&rsquo;absorbant, ce qui les fait gonfler, permettant ainsi de stimuler le parcours de la nourriture dans l\u2019estomac et l\u2019intestin, et <strong>d&rsquo;acc\u00e9l\u00e9rer la fr\u00e9quence des selles<\/strong>. On les recommande donc en cas de constipation, mais pas en cas de diarrh\u00e9es.<\/p>\n<p>Les plus connues sont la lignine, la cellulose et l&rsquo;h\u00e9micellulose.<\/p><div id=\"bloon-1417729447\" 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 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    \/\/ SMS Phone Multi-Country Functionality\n    if(!window.MC) {\n      window.MC = {};\n    }\n    window.MC.smsPhoneData = {\n      defaultCountryCode: 'FR',\n      programs: [],\n      smsProgramDataCountryNames: []\n    };<\/p>\n<p>    function getCountryUnicodeFlag(countryCode) {\n       return countryCode.toUpperCase().replace(\/.\/g, (char) => String.fromCodePoint(char.charCodeAt(0) + 127397))\n    };<\/p>\n<p>    \/\/ HTML sanitization function to prevent XSS\n    function sanitizeHtml(str) {\n      if (typeof str !== 'string') return '';\n      return str\n        .replace(\/&#038;\/g, '&amp;')\n        .replace(\/<\/g, '&lt;') .replace(\/>\/g, '&gt;')\n        .replace(\/\"\/g, '&quot;')\n        .replace(\/'\/g, '&#x27;')\n        .replace(\/\/\/g, '&#x2F;');\n    }<\/p>\n<p>    \/\/ URL sanitization function to prevent javascript: and data: URLs\n    function sanitizeUrl(url) {\n      if (typeof url !== 'string') return '';\n      const trimmedUrl = url.trim().toLowerCase();\n      if (trimmedUrl.startsWith('javascript:') || trimmedUrl.startsWith('data:') || 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<h3 id=\"aliments-contenant-des-fibres-insolubles\">Aliments contenant des fibres insolubles<\/h3>\n<p>On retrouve principalement dans certaines <a href=\"https:\/\/blooness.com\/zh\/regime-mediterraneen-cereales\/\">c\u00e9r\u00e9ales<\/a> compl\u00e8tes, qui renferment entre 7 \u00e0 15% de fibres insolubles (en particulier le son de bl\u00e9, les fibres \u00e9tant contenues dans l\u2019enveloppe du grain), les graines ol\u00e9agineuses (peau des amandes par exemple), les p\u00e2tes compl\u00e8tes, l&rsquo;\u00e9peautre, le kamut, les graines de lin, les feuilles, les racines, les brocolis, les choux de Bruxelles, les asperges, la poire,<br \/>\nles dattes, les figues s\u00e8ches, les pruneaux, ainsi que dans les fruits et <a href=\"https:\/\/blooness.com\/zh\/regime-mediterraneen-legumes\/\">l\u00e9gumes<\/a> (peau des pommes, etc.) et les <a href=\"https:\/\/blooness.com\/zh\/regime-mediterraneen-legumineuses\/\">l\u00e9gumineuses<\/a> comme les pois chiches et les lentilles.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9328\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales-1024x678.jpg\" alt=\"\" width=\"1020\" height=\"675\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales-1024x678.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales-300x199.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales-768x508.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales-600x397.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/c\u00e9r\u00e9ales.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"les-fibres-solubles\">Les fibres solubles<\/h2>\n<p>Les fibres solubles se dispersent dans l&rsquo;eau et forment un gel dans l\u2019intestin, pendant la digestion, permettant ainsi de r\u00e9guler l&rsquo;absorption du cholest\u00e9rol, des graisses alimentaires et ralentir la digestion des glucides.<\/p>\n<p>Elles prolongent la sensation de sati\u00e9t\u00e9, \u00a0favorisent l\u2019\u00e9quilibre de la flore intestinale et seraient pr\u00e9conis\u00e9es dans la pr\u00e9vention des risques de cancers digestifs et en particulier de cancer colorectal.<\/p>\n<p>Les plus connues sont les pectines, les gommes et les mucilages.<\/p>\n<h3 id=\"aliments-contenant-des-fibres-solubles\">Aliments contenant des fibres solubles<\/h3>\n<p>On les retrouve en particulier dans les l\u00e9gumineuses (haricots rouges, blancs), les l\u00e9gumes secs, certaines c\u00e9r\u00e9ales comme l\u2019orge, l\u2019avoine ou le seigle, ainsi que les fruits (figues s\u00e8ches, pruneaux, pomme, coing, orange) et les l\u00e9gumes (carotte, courgette, asperge).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9329\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-1024x681.jpg\" alt=\"\" width=\"1020\" height=\"678\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-1024x681.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-300x199.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-768x511.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-600x399.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/haricots-rouges.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"top-des-aliments-riches-en-fibres-solubles-et-insolubles\">Top des aliments riches en fibres (solubles et insolubles)<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9325\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments-1024x823.jpg\" alt=\"\" width=\"800\" height=\"643\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments-1024x823.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments-300x241.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments-768x617.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments-321x257.jpg 321w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments-600x482.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibles-insolubles-liste-aliments.jpg 1027w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"quel-est-lapport-recommande-en-fibres\">Quel est l&rsquo;apport recommand\u00e9 en fibres ?<\/h2>\n<p>Une valeur d\u2019au moins 25 \u00e0 30g par jour est retenue en tant que recommandation pour un adulte bien portant selon les recommandations officielles, et cela monte parfois jusqu&rsquo;\u00e0 30 \u00e0 45 g de fibres par jour selon les autorit\u00e9s sanitaires.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"le-fructane\">Le fructane<\/h2>\n<p>Les fructanes sont des <strong>fibres solubles<\/strong> constitu\u00e9es de courtes cha\u00eenes de <strong>fructose<\/strong>, ce sucre simple que l&rsquo;on retrouve naturellement dans les fruits ou le miel. Ils constituent la r\u00e9serve glucidique de certaines plantes.<\/p>\n<p>Le fructane \u00e9tant une fibre soluble, <strong>il n&rsquo;est pas assimil\u00e9 par l&rsquo;organisme humain<\/strong>, et n&rsquo;apporte donc aucune calorie. Il comprend d\u2019un c\u00f4t\u00e9 les fructo-oligosaccharides (FOS), et d\u2019un autre c\u00f4t\u00e9 l\u2019inuline.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-9330\" src=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-1024x683.jpg\" alt=\"\" width=\"1020\" height=\"680\" srcset=\"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-1024x683.jpg 1024w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-300x200.jpg 300w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-768x512.jpg 768w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-389x258.jpg 389w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-600x400.jpg 600w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts-272x182.jpg 272w, https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/artichauts.jpg 1280w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<p>L&rsquo;inuline, tout comme les fibres solubles, forme un gel visqueux qui ralentit l&rsquo;absorption des <a href=\"https:\/\/blooness.com\/zh\/lipides\/\">lipides<\/a> et des glucides, <strong>favorisant normalement la digestion et le transit, et am\u00e9liorant la flore intestinale<\/strong>.<\/p>\n<p>Les fructo-oligosaccharides (FOS) permettraient quant \u00e0 eux de <strong>maintenir la sensation de sati\u00e9t\u00e9 et de diminuer la glyc\u00e9mie<\/strong>. Toutefois, comme le gluten, certaines personnes auraient tendance \u00e0 mal les dig\u00e9rer.<\/p>\n<h3 id=\"aliments-riches-en-fructane\">Aliments riches en fructane<\/h3>\n<p>On retrouve le fructane dans l&rsquo;ail, l&rsquo;oignon, la chicor\u00e9e, l&rsquo;artichaut, les asperges, l&rsquo;orge, le poireau&#8230;<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"la-question-centrale-des-fibres-et-des-glucides\">La question centrale des fibres et des glucides<\/h2>\n<p>Maintenant que les fibres et les glucides (abord\u00e9s dans le chapitre pr\u00e9c\u00e9dent) n&rsquo;ont plus aucun secret pour vous, il nous para\u00eet important de r\u00e9sumer clairement quelle est la diff\u00e9rence entre les deux, et comment les aborder dans le cadre de son alimentation.<\/p>\n<h3 id=\"resume-sur-les-glucides\">R\u00e9sum\u00e9 sur les glucides<\/h3>\n<p>Pour faire simple, voici les points les plus importants \u00e0 int\u00e9grer pour comprendre comment int\u00e9grer les fibres et les glucides dans son alimentation.<\/p>\n<p>Les glucides sont les fournisseurs pr\u00e9f\u00e9r\u00e9s d&rsquo;\u00e9nergie de l&rsquo;organisme. Ils existe sous forme \u00ab\u00a0simple\u00a0\u00bb ou \u00ab\u00a0rapide\u00a0\u00bb, principalement dans les produits sucr\u00e9s et les fruits, et provoquent un pic d&rsquo;insuline assez \u00e9lev\u00e9 s&rsquo;ils sont consomm\u00e9s en quantit\u00e9.<\/p>\n<p>On les retrouve \u00e9galement sous forme complexe dans les f\u00e9culents, ces aliments compos\u00e9s d&rsquo;amidon et de glucides complexes, lesquels entra\u00eenent un pic d&rsquo;insuline plus ou moins fort selon le type d&rsquo;aliment. On retrouve les glucides complexes dans les f\u00e9culents connus comme les c\u00e9r\u00e9ales (bl\u00e9, avoine&#8230;), les pseudo-c\u00e9r\u00e9ales (sarrasin, quinoa), les l\u00e9gumineuses (pois chiches, lentilles, haricots&#8230;), certains fruits (bananes, ch\u00e2taignes), ou encore certaines l\u00e9gumes-tubercules (pommes de terre, patate douce, igname, topinambour, manioc, panais&#8230;). On trouve \u00e9galement les glucides dans bon nombres de produits transform\u00e9s (biscuits, pain, pates, chips, etc&#8230;).<\/p>\n<h3 id=\"resume-sur-les-fibres\">R\u00e9sum\u00e9 sur les fibres<\/h3>\n<p>Ensuite, toujours dans les glucides, on trouve les fibres, qui \u00e0 l&rsquo;inverse des glucides, ne sont pas ou que partiellement m\u00e9tabolis\u00e9s par l&rsquo;organisme et n&rsquo;entra\u00eenent donc pas de cr\u00e9ation d&rsquo;\u00e9nergie \u00e0 proprement parler. Les fibres ont des vertus compl\u00e9mentaires pour l&rsquo;organisme, comme leur apports en <a href=\"https:\/\/blooness.com\/zh\/mineraux\/\">min\u00e9raux<\/a> et <a href=\"https:\/\/blooness.com\/zh\/vitamines\/\">vitamines<\/a>, mais n&rsquo;ont que peu de cons\u00e9quences sur le plan calorique.<\/p>\n<p>On retrouve les fibres principalement dans les l\u00e9gumes et les f\u00e9culents.<\/p>\n<h3 id=\"glucides-vs-fibres\">Glucides VS fibres<\/h3>\n<p>La diff\u00e9rence fondamentale entre les glucides et les fibres r\u00e9side dans leur apport \u00e9nerg\u00e9tique. Comme \u00e9nonc\u00e9 pr\u00e9c\u00e9demment, les fibres ne sont pas ou peu absorb\u00e9es par l&rsquo;organisme, et n&rsquo;entra\u00eenent donc pas ou peu de r\u00e9ponse glyc\u00e9mique et insulinique. Au contraire, elles ont un effet b\u00e9n\u00e9fique en ce sens qu&rsquo;elles ralentissent l&rsquo;absorption des glucides simples et complexes, et permettent donc de m\u00e9nager l&rsquo;hormone de l&rsquo;insuline, et de r\u00e9guler la glyc\u00e9mie.<\/p>\n<p>Toutefois, la difficult\u00e9 r\u00e9side dans le fait qu&rsquo;on retrouve les fibres et les glucides complexes comme l&rsquo;amidon dans des ingr\u00e9dients similaire. Autrement dit, un aliment peut apporter des glucides complexes et des fibres, ce qui ne facilite pas la ma\u00eetrise de ses apports.<\/p>\n<p>L&rsquo;enjeu consistera donc \u00e0 conna\u00eetre plus ou moins la liste des aliments les plus riches en glucides complexes, et tant mieux s&rsquo;ils contiennent des fibres par ailleurs, et la liste des aliments les plus riches en fibres et les moins riches en glucides complexes, de mani\u00e8re \u00e0 pouvoir ajuster son apport \u00e9nerg\u00e9tique en fonction de ses besoins. En effet, un apport trop important en glucides simples et complexes, et trop rare en fibre, pourrait avoir des effets d\u00e9l\u00e9taires sur l&rsquo;organisme, surtout pour les personnes s\u00e9dentaires. Mais nous y reviendrons dans les chapitres d\u00e9di\u00e9s \u00e0 l&rsquo;alimentation <a href=\"https:\/\/blooness.com\/zh\/guide-cetogene-low-carb\/\">low-carb<\/a> (faibles en glucides), ainsi que dans celui de l&rsquo;<a href=\"https:\/\/blooness.com\/zh\/diete-mediterraneenne\/\">alimentation m\u00e9diterran\u00e9enne<\/a> (riche en fibres provenant des f\u00e9culents et des l\u00e9gumes).<\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>Chapitre suivant : <a href=\"https:\/\/blooness.com\/proteines\/\">les prot\u00e9ines<\/a>.<br \/>\nChapitre pr\u00e9c\u00e9dent : <a href=\"https:\/\/blooness.com\/glucides\/\">les glucides<\/a>.<\/strong><\/em><\/p>\n<div id=\"bloon-159429481\" 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 aborderons la question des fibres, ces mol\u00e9cules appartenant \u00e0 la famille des glucides, et qui ont un int\u00e9r\u00eat bien particulier pour l&rsquo;organisme, notamment au niveau du transit. Nous commencerons tout d&rsquo;abord par d\u00e9finir ce que sont les fibres alimentaires, avant de nous int\u00e9resser \u00e0 leur fonctionnement pr\u00e9cis, leurs vertus, et les [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9326,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[2194,2142],"tags":[],"class_list":["post-9306","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\/03\/fibres-legumes-1024x682.jpg","blog_images":{"medium":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres-legumes-300x200.jpg","large":"https:\/\/blooness.com\/wp-content\/uploads\/2019\/03\/fibres-legumes-1024x682.jpg"},"ams_acf":[],"_links":{"self":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts\/9306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/comments?post=9306"}],"version-history":[{"count":2,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts\/9306\/revisions"}],"predecessor-version":[{"id":19788,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts\/9306\/revisions\/19788"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/media\/9326"}],"wp:attachment":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/media?parent=9306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/categories?post=9306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/tags?post=9306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}