Découvrez ce qu'un médecin spécialisé dans les soins cardiaques mange pour le petit-déjeuner, au déjeuner et au dîner - ainsi que quelques conseils à appliquer à votre propre menu.
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Les aliments que vous mettez dans votre bouche et votre estomac affectent également votre cœur. Cette notion n’est jamais loin de l’esprit – et du menu – de la cardiologue Sharlene Day, M.D. «Les choses qui sont les moins saines pour le cœur contiennent beaucoup de graisses et de cholestérol; elles sont également riches en calories et en sucre », explique Day. « Cela comprend de nombreux aliments préparés. » De tels articles, consommés régulièrement, peuvent contribuer à l’accumulation de plaque artérielle, à une pression artérielle élevée et à un taux de cholestérol élevé. Les aliments peuvent également entraîner une prise de poids qui oblige le cœur à travailler plus fort. C’est pourquoi notre cardiologue également mère de deux enfants leur sert des repas frais faits maison avec des protéines maigres et des légumes chaque fois que possible. Vous pouvez toute fois consommer des plats qui pourraient sembler "interdit" telle que la pizza à condition d'y apporter quelques modifications . Une pâte de blé entier, du fromage à faible teneur en matière grasse et une garniture faite soi-même constituent une alternative satisfaisante lorsque la famille cuisine ensemble. «C’est une question de modération; c’est vraiment la clé », explique Day. « Ne mangez pas en excès et restez actif. » Day a nous partage ci-dessous le journal alimentaire d'une journée passée au travail :
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Petit déjeuner: yaourt grec faible en gras, banane, granola aux framboises
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Bien que les membres de sa famille prennent un petit déjeuné à différents moments dans la mâtiné, Day s’assure qu’ils se remplissent tous l’estomac. « Vous voulez évidemment commencer la journée avec suffisamment de calories et de protéines pour avoir de l’énergie de passer la matinée – ainsi il est préférable de ne surtout pas sauter le petit déjeuné », dit-elle. Ici, les bananes fournissent du potassium, ce qui aide à réduire la pression artérielle, et les framboises sont riches en polyphénols, micronutriments associés à un risque réduit de maladie cardiaque. Le yaourt regorge de protéines pour aider à réduire l’appétit. Et le granola à faible teneur en sucre fournit des fibres, du fer, des graisses insaturées et des «calories saines».
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Déjeuner: lasagne aux légumes
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Ayant les membres de sa famille actifs dans les sports et les activités parascolaires, Day ne craint pas à leur servir des féculents et des glucides pour leur apporter l’énergie dont ils ont a tant besoin. Le fromage, appliqué légèrement sur le dessus, est un mélange de mozzarella partiellement écrémée et de fromage cottage. Day complète ce plat avec des couches de courgettes, de champignons et d’épinards, ces derniers étant particulièrement sains. Connus pour aider à abaisser la tension artérielle, les épinards sont riches en vitamines et nutriments.
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Snack: collations aux fruits
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Les friandises achetées pour ses enfants se retrouvent parfois dans le sac à lunch de notre cardiologue. Une telle alimentation sucrée, bien que pas nécessairement nutritive, est «bonne pour un peu d’énergie avant de courir ou de m’entraîner», note-t-elle.
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Dîner: poke bols faits maison
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La famille prépare un plat asiatique une fois par semaine – une autre occasion de faire le plein de légumes. Récemment, ils ont apprécié un bol de poke (poisson cru) à faire soi-même avec des sashimi de thon frais mariné et du riz à sushi acheté à l’épicerie. Différents plats de tofu, d’épinards, de brocoli, de champignons et de pois permettent à chacun de se servir à sa guise. «Vous pouvez ajouter des tonnes de légumes», explique Day. Au-delà de son avantage nutritionnel, le thon cru offre une augmentation substantielle des acides gras oméga-3 pour aider à réduire l’inflammation qui peut provoquer des maladies cardiaques. L’acide gras est également connu pour réduire les triglycérides (un type de graisse dans votre sang) et abaisser la tension artérielle
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Dessert: sorbet
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On ne se refuse pas une gâterie de temps à autre . Bien que la crème glacée traditionnelle soit un plaisir occasionnel, le yogourt glacé ou le sorbet aux fruits frais est un petit plaisir qui peut être apprécié à tout moment. « Ça a bon goût, ce n’est pas riche en matières grasses et pas trop riche en calories », dit-elle.
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image article
Cet article possède comme source le Michigan Medicine health blog. Et plus particulièrement l’article intitulé « What a Cardiologist Eats Daily to Keep Her Heart Healthy » écrit par KEVIN JOY .
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Cet article possède comme source le Michigan Medicine health blog. Et plus particulièrement l’article intitulé « Make Sure Your Teen Has Had These 4 Lifesaving Vaccines » écrit par KEVIN JOY.
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