Manque de tonus ? Les aliments anti-fatigue à privilégier.

Avec les jours qui raccourcissent, la fatigue et le manque de lumière qui se font sentir, on a tendance à manquer de tonus et à vouloir se réfugier sous la couette. Pour retrouver la forme, certains aliments peuvent vous aider. On vous a préparé la liste de courses.
De par les nutriments antifatigue qu’ils contiennent, certains aliments pourraient être étiquetés “bons pour le tonus”. C’est le cas de ceux riches en :
 Vitamine C
Le kiwi, riche en vitamine C et bon pour le transit (3 à 5 par semaine), favoriserait la circulation sanguine et protégerait des maladies cardiovasculaires.
On trouve aussi de la vitamine C dans les agrumes (citron, orange, pamplemousse), le poivron…
Protéines
L’œuf fournit des protéines de qualité (2 œufs apportent autant de protéines qu’un steak de 100 g) qui assurent le développement et l’entretien des tissus de l’organisme. Sa lutéine et sa xéaxanthine (caroténoïdes) améliorent la vision (filtration des UV, de la lumière) et ralentissent le vieillissement. On en trouve aussi dans les viandes rouges maigres, la volaille…
Fer héminique
Le boudin noir affiche un taux de fer (18 à 22 mg/100 g) bien supérieur à celui de la viande rouge (3 à 4 mg/100 g).
On en trouve aussi dans le foie de volaille, le rosbeef…
Sélénium
La crevette, avec 230 µg/100 g, répond largement à nos besoins situés entre 55 et 70 μg par jour. Le sélénium est un oligoélément aux propriétés anti-oxydantes qui réduit les effets de la fatigue, et protège, en outre, contre les maladies cardiovasculaires et certains cancers.
On en trouve aussi dans les moules, le cabillaud, le crabe, le saumon…
Probiotiques
Certains yaourts, via leurs bactéries lactiques aux effets probiotiques, renforcent les défenses naturelles de notre organisme.
On en trouve aussi dans les fromages à pâte dure ou molle (les probiotiques sont dans la croûte), la levure de bière séchée à froid, le chou vert, le lait ribot (lait maigre fermenté), les légumes verts…
LES ATOUTS DU CHOCOLAT
La fatigue favorise la baisse de nos défenses immunitaire. Eh bien, le chocolat est là pour les stimuler !
“Cette stimulation s’opère de façon directe : le chocolat contient plusieurs substances capables d’aider le corps à se défendre contre les infections, comme les polyphénols dont le rôle antibactérien a été souligné, mais aussi les vitamines C, A et B6, qui stimulent la production de taurine au rôle anti-infectieux, la vitamine D, le magnésium, le zinc, le manganèse, le cuivre et le sélénium. Et elle se produit également de façon indirecte : en s’opposant aux effets négatifs du stress, le chocolat évite au système immunitaire de s’épuiser. Il permet ainsi de mieux s’adapter aux différentes agressions de la vie et de récupérer une certaine énergie dite d’adaptation”, explique le nutritionniste Frank Senninger dans son livre Les vertus du chocolat (éd. Jouvence).

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