{"id":5929,"date":"2022-12-26T21:00:09","date_gmt":"2022-12-26T20:00:09","guid":{"rendered":"http:\/\/www.fitnition.fr\/?p=5929"},"modified":"2022-12-30T08:27:02","modified_gmt":"2022-12-30T07:27:02","slug":"les-10-sources-de-glucides-pour-varier-son-alimentation","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/","title":{"rendered":"Les 10 sources de glucides pour varier son alimentation"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Varier son alimentation vous permet de manger de fa\u00e7on \u00e9quilibr\u00e9e<\/strong>. Ainsi, vous diversifiez vos apports en glucides en quantit\u00e9 toujours suffisante. Toutefois, les glucides sont pr\u00e9sents dans diff\u00e9rents groupes d\u2019aliments et on retrouve deux types de glucides, notamment les <strong>glucides complexes et les glucides simples. <\/strong>En effet, les glucides fournissent de l\u2019\u00e9nergie pour notre corps et sont indispensables pour augmenter la masse corporelle. D\u00e9couvrez ainsi les 10 sources de glucides qui permettent de varier votre alimentation.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Les_pates\" >Les p\u00e2tes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Le_riz_sec\" >Le riz sec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Le_Quinoa\" >Le Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Les_pommes_de_terre\" >Les pommes de terre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Les_patates_douces\" >Les patates douces<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Le_pain_complet\" >Le pain complet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Le_butternut\" >Le butternut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Le_potiron\" >Le potiron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Les_carottes\" >Les carottes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.fitnition.fr\/index.php\/2022\/12\/26\/les-10-sources-de-glucides-pour-varier-son-alimentation\/#Les_pates_de_Konjac\" >Les p\u00e2tes de Konjac<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_pates\"><\/span>Les p\u00e2tes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pates.jpg\" alt=\"p\u00e2tes\" class=\"wp-image-5930\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pates.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pates-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pates-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Comme la plupart des c\u00e9r\u00e9ales, les p\u00e2tes sont une excellente source de glucides, appel\u00e9s glucides complexes et son indice glyc\u00e9mique est estim\u00e9 <strong>entre 45 \u00e0 60<\/strong>. Ils contiennent beaucoup de glucides, mais ne contiennent pas de fibre alimentaire, peu de vitamines et de prot\u00e9ines.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_riz_sec\"><\/span>Le riz sec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/riz-sec.jpg\" alt=\"riz sec\" class=\"wp-image-5931\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/riz-sec.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/riz-sec-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/riz-sec-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Le riz sec est un f\u00e9culent tr\u00e8s riche en glucides et constitue une principale source d\u2019\u00e9nergie du corps. En moyenne, on retrouve<strong> 31,8 g de glucides dans 100g de riz sec<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_Quinoa\"><\/span>Le Quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/quinoa.jpg\" alt=\"quinoa\" class=\"wp-image-5932\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/quinoa.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/quinoa-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/quinoa-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Le quinoa pr\u00e9sente un apport \u00e9lev\u00e9 en glucides, environ <strong>70 %.<\/strong> En outre, il est compos\u00e9 de 15% de prot\u00e9ines, de fibres, de lipides et de min\u00e9raux. Dans le cadre d\u2019une alimentation bien vari\u00e9e et v\u00e9g\u00e9tarienne, le quinoa est parfait.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_pommes_de_terre\"><\/span>Les pommes de terre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pomme-de-terre.jpg\" alt=\"pomme de terre\" class=\"wp-image-5933\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pomme-de-terre.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pomme-de-terre-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/pomme-de-terre-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Les pommes de terre sont des l\u00e9gumes tr\u00e8s riches en glucides et peuvent \u00eatre consomm\u00e9es en tant que f\u00e9culent. Toutefois, les glucides pr\u00e9sents dans les pommes de terre sont principalement constitu\u00e9s de 90% d\u2019amidon et contiennent de petites quantit\u00e9s de saccharose, de fructose et de glucose.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_patates_douces\"><\/span>Les patates douces<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/es-patates-douces.jpg\" alt=\"les patates douces\" class=\"wp-image-5934\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/es-patates-douces.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/es-patates-douces-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/es-patates-douces-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Pour 100 g de patates douces, on retrouve <strong>18,30 g de glucides<\/strong> et son indice glyc\u00e9mique avoisine les <strong>61<\/strong>. C\u2019est pourquoi, elles sont une excellente source de glucides qui favorisent la prise de masse et qui optimisent les performances dans le cadre de la musculation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_pain_complet\"><\/span>Le pain complet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"335\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-pain-complet.jpg\" alt=\"Le pain complet\" class=\"wp-image-5935\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-pain-complet.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-pain-complet-300x164.jpg 300w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Le pain complet constitue une tr\u00e8s bonne source de glucides complexes, car il est con\u00e7u \u00e0 partir de farine de bl\u00e9 entier. Il est donc tr\u00e8s riche en glucide, en vitamines et en prot\u00e9ines et procure de nombreux bienfaits pour l\u2019organisme.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_butternut\"><\/span>Le butternut<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-butternut.jpg\" alt=\"Le butternut\" class=\"wp-image-5936\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-butternut.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-butternut-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Le-butternut-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Pour 100g de butternut, on retrouve <strong>12g de glucides<\/strong> et son indice glyc\u00e9mique tourne autour de <strong>55<\/strong>. Bonne source de glucide, le butternut se pr\u00eate \u00e0 de nombreuses cuissons et en soupe ou en gratin, vous pouvez r\u00e9veiller vos papilles avec le butternut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_potiron\"><\/span>Le potiron<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En moyenne, <strong>100g de potiron repr\u00e9sente 5,66g de glucides<\/strong>. Une quantit\u00e9 largement sup\u00e9rieure compar\u00e9e aux autres l\u00e9gumes. C\u2019est pourquoi, le potiron figure parmi les l\u00e9gumes qui sont une excellente source de glucides.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_carottes\"><\/span>Les carottes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/potiron.jpg\" alt=\"potiron\" class=\"wp-image-5937\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/potiron.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/potiron-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/potiron-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Faible en calories, mais tr\u00e8s riche en glucides, <strong>100g de carotte repr\u00e9sente en moyenne 7,59g de glucides.<\/strong> Ces derniers sont le saccharose (4g pour 100g), le fructose (0,90g pour 100g) et le glucose (1,10g pour 100g).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_pates_de_Konjac\"><\/span>Les p\u00e2tes de Konjac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Les-pates-de-Konjac.jpg\" alt=\"Les p\u00e2tes de Konjac\" class=\"wp-image-5938\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Les-pates-de-Konjac.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Les-pates-de-Konjac-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2022\/12\/Les-pates-de-Konjac-600x400.jpg 600w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u00c0 vrai dire, le taux de glucide pr\u00e9sent dans les p\u00e2tes de Konjac n\u2019est pas si \u00e9lev\u00e9 et ils contiennent moins de calories. Pour 100g, les p\u00e2tes de Konjac affichent 8,4 g de glucides. Pour varier son alimentation, les p\u00e2tes de Konjac sont parfaites.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Varier son alimentation vous permet de manger de fa\u00e7on \u00e9quilibr\u00e9e. Ainsi, vous diversifiez vos apports en glucides en quantit\u00e9 toujours suffisante. Toutefois, les glucides sont pr\u00e9sents dans diff\u00e9rents groupes d\u2019aliments et on retrouve deux types de glucides, notamment les glucides [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":5939,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les 10 sources de glucides pour varier l\u2019alimentation.<\/title>\n<meta name=\"description\" content=\"Comment varier les glucides dans son alimentation ? 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