{"id":12062,"date":"2025-01-03T06:30:00","date_gmt":"2025-01-03T05:30:00","guid":{"rendered":"https:\/\/www.doctoome.com\/blog\/?p=12062"},"modified":"2025-04-18T08:54:41","modified_gmt":"2025-04-18T06:54:41","slug":"nutrition-decryptage-infos-et-intox-de-lhiver","status":"publish","type":"post","link":"https:\/\/www.doctoome.com\/blog\/nutrition-decryptage-infos-et-intox-de-lhiver\/","title":{"rendered":"Nutrition : d\u00e9cryptage infos et intox de l&rsquo;hiver"},"content":{"rendered":"<p class=\"fonts-plugin-block \">\u00c7a y est, nous y voil\u00e0. <strong>Les jours raccourcissent, le ciel se teinte de gris et la saison hivernale pointe le bout de son nez. Cette p\u00e9riode, souvent associ\u00e9e \u00e0 des gorges irrit\u00e9es ou des nez qui coulent, invite \u00e0 revoir nos habitudes alimentaires.<\/strong><br>Dans cet article, <strong>je vous propose de d\u00e9m\u00ealer infos et intox que j&rsquo;aborde fr\u00e9quemment avec mes patients. En tant que di\u00e9t\u00e9ticienne, je vous livre des conseils pratiques pour prendre soin de vous pendant cette saison.<\/strong><\/p>\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-vertically-aligned-center\" style=\"grid-template-columns:31% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-src=\"https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2022\/11\/2022-11-22-15_53_48.1060100-scaled.jpg\" alt=\"\" class=\"wp-image-12063 size-full lazyload\" data-srcset=\"https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2022\/11\/2022-11-22-15_53_48.1060100-300x169.jpg 300w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2022\/11\/2022-11-22-15_53_48.1060100-scaled.jpg 1024w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2022\/11\/2022-11-22-15_53_48.1060100-768x432.jpg 768w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2022\/11\/2022-11-22-15_53_48.1060100-1536x864.jpg 1536w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2022\/11\/2022-11-22-15_53_48.1060100-2048x1152.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/576;\" \/><\/figure><div class=\"wp-block-media-text__content\"><p class=\"fonts-plugin-block \" style=\"text-align: left\"><br>Laurine Minery, <strong>di\u00e9t\u00e9ticienne<\/strong> <strong>nutritionniste<\/strong> dipl\u00f4m\u00e9e, travaille \u00e0 l\u2019h\u00f4pital en service de n\u00e9phrologie et dialyse, mais aussi en cabinet lib\u00e9ral (et en visio !) depuis 6 ans. Dans sa pratique professionnelle, <strong>elle aime comprendre et accompagner sans jugement ses patients dans leur chemin alimentaire<\/strong>, en<br>\u00e9tant la plus compl\u00e8te possible : zoomer sur l\u2019assiette, mais aussi \u00e9largir leur focale sur <strong>la digestion et les sensations alimentaires<\/strong>, le stress, le sommeil, le mouvement du corps\u2026 En bref, je mets un point d\u2019honneur \u00e0 int\u00e9grer la valeur \u201c<strong>SANTE<\/strong>\u201d dans sa prise en charge, sant\u00e9 qui passe aussi (beaucoup !) par les aliments.<\/p>\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/www.doctoome.com\/s\/dieteticien\/bordeaux-33000?displayedAddress=Bordeaux\" style=\"background-color:#0097a7\">Consulter un di\u00e9t\u00e9ticien autour de moi <\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-color has-link-color wp-elements-b6296a19bde3085352a5d4c797411819\" style=\"color:#0097a7\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#0097a7\" class=\"has-inline-color\">Les soupes font ma portion de l\u00e9gumes tout au long de l\u2019hiver<\/mark><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Les soupes : une portion compl\u00e8te de l\u00e9gumes ?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Intox<\/h4>\n\n\n\n<p>Les soupes \u00e0 base de l\u00e9gumes sont r\u00e9confortantes et riches en nutriments, <strong>mais elles ne peuvent pas constituer l\u2019unique source de l\u00e9gumes durant l\u2019hiver.<\/strong> Pourquoi ?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Les fibres :<\/strong> Sous l\u2019effet de la chaleur, elles se ramollissent, et lorsqu\u2019elles sont mix\u00e9es, leur impact sur le rassasiement, le transit et la r\u00e9gulation de la glyc\u00e9mie dispara\u00eet.<\/li>\n\n\n\n<li><strong>Les vitamines :<\/strong> De nombreuses vitamines, notamment la vitamine C, sont sensibles \u00e0 la chaleur et se perdent lors de longues cuissons ou de r\u00e9chauffages successifs.<\/li>\n<\/ul>\n\n\n\n<p><strong>Pour un bon \u00e9quilibre, alternez avec des l\u00e9gumes cuits en morceaux et des crudit\u00e9s<\/strong> comme les salades de carottes, de c\u00e9leri, de m\u00e2che ou d\u2019endives, id\u00e9ales m\u00eame en hiver.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/urgencedocteurs.com\/\"><img decoding=\"async\" width=\"1024\" height=\"307\" data-src=\"https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2023\/08\/kPHLAFcz-Urgence-Docteur-Doctoome-1024x307.png\" alt=\"Un m\u00e9decin chez vous, o\u00f9 que vous soyez.\" class=\"wp-image-13338 lazyload\" data-srcset=\"https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2023\/08\/kPHLAFcz-Urgence-Docteur-Doctoome-300x90.png 300w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2023\/08\/kPHLAFcz-Urgence-Docteur-Doctoome-1024x307.png 1024w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2023\/08\/kPHLAFcz-Urgence-Docteur-Doctoome-768x230.png 768w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2023\/08\/kPHLAFcz-Urgence-Docteur-Doctoome-1536x461.png 1536w, https:\/\/s3.eu-west-1.amazonaws.com\/dm.prod.raw\/2023\/08\/kPHLAFcz-Urgence-Docteur-Doctoome-2048x614.png 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/307;\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Le miel : un rem\u00e8de infaillible contre les maux de gorge ?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Intox<\/h4>\n\n\n\n<p><strong>Ajouter plusieurs cuill\u00e8res de miel dans une tisane br\u00fblante n\u2019am\u00e9liore pas vos maux de gorge.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Le miel perd ses propri\u00e9t\u00e9s antiseptiques et antibact\u00e9riennes au contact de la chaleur.<\/strong><\/li>\n\n\n\n<li>En exc\u00e8s, il peut constituer un apport calorique important, freinant une \u00e9ventuelle perte de poids.<\/li>\n<\/ul>\n\n\n\n<p><strong>Privil\u00e9giez un miel de qualit\u00e9, brut, et ajoutez-le dans une boisson ti\u00e8de pour conserver ses bienfaits.<\/strong> Vous pouvez aussi le consommer sur des tartines ou en vinaigrette pour varier les plaisirs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La vitamine D : un indispensable en hiver<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Info<\/h4>\n\n\n\n<p><strong>70 \u00e0 80 % des adultes pr\u00e9sentent une carence en vitamine D, particuli\u00e8rement en p\u00e9riode hivernale.<\/strong> Cette vitamine joue un r\u00f4le cl\u00e9 dans :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>La sant\u00e9 osseuse :<\/strong> Elle favorise la fixation du calcium sur les os.<\/li>\n\n\n\n<li><strong>L\u2019immunit\u00e9 :<\/strong> Elle aide \u00e0 pr\u00e9venir certaines infections.<\/li>\n<\/ul>\n\n\n\n<p>Pour augmenter vos apports :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exposez-vous \u00e0 la lumi\u00e8re naturelle.<\/strong><\/li>\n\n\n\n<li><strong>Consommez des poissons gras<\/strong> (saumon, sardines, maquereaux) et des jaunes d\u2019\u0153ufs.<\/li>\n\n\n\n<li><strong>Suivez une suppl\u00e9mentation<\/strong> sur conseil m\u00e9dical, en associant un repas gras pour une meilleure absorption.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">La vitamine C : un regain d\u2019\u00e9nergie ?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Info-tox<\/h4>\n\n\n\n<p><strong>La vitamine C ne fournit pas d\u2019\u00e9nergie directe, mais elle renforce l\u2019immunit\u00e9 et combat le stress oxydatif.<\/strong> Les aliments riches en vitamine C incluent :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kiwi, agrumes, brocolis.<\/li>\n\n\n\n<li>Goyave et chou de Bruxelles.<\/li>\n<\/ul>\n\n\n\n<p><strong>Consommez-les crus pour pr\u00e9server leur teneur en vitamine C.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Activit\u00e9 physique : un alli\u00e9 sant\u00e9 en hiver<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Info<\/h4>\n\n\n\n<p><strong>Bouger renforce l\u2019immunit\u00e9 et soutient la sant\u00e9 globale.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Le sport stimule les cellules immunitaires<\/strong> qui prot\u00e8gent contre les maladies hivernales.<\/li>\n\n\n\n<li><strong>Il am\u00e9liore la composition du microbiote intestinal,<\/strong> une barri\u00e8re cl\u00e9 contre les infections.<\/li>\n<\/ul>\n\n\n\n<p><strong>Une activit\u00e9 mod\u00e9r\u00e9e comme la marche rapide ou le yoga suffit pour b\u00e9n\u00e9ficier de ces effets.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Conseils pratiques pour bien vivre l\u2019hiver<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Hydratation<\/h4>\n\n\n\n<p>M\u00eame en hiver, <strong>il est essentiel de bien s\u2019hydrater.<\/strong> Les soupes et infusions peuvent compl\u00e9ter votre apport quotidien en eau.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Pr\u00e9vention des infections<\/h4>\n\n\n\n<p><strong>Misez sur une alimentation vari\u00e9e et \u00e9quilibr\u00e9e<\/strong> pour renforcer vos d\u00e9fenses immunitaires. Pensez \u00e9galement \u00e0 a\u00e9rer votre maison quotidiennement pour renouveler l\u2019air.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-color has-link-color wp-elements-a0627568271ac9c33ada9008a5544a8c\" style=\"color:#0097a7\">FAQ : Vos questions fr\u00e9quentes sur l\u2019alimentation en hiver<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Les soupes sont-elles mauvaises pour la sant\u00e9 ?<\/h3>\n\n\n\n<p>Non, mais elles ne doivent pas \u00eatre votre seule source de l\u00e9gumes. Alternez avec des crudit\u00e9s et des l\u00e9gumes cuits en morceaux.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Comment choisir un bon miel ?<\/h3>\n\n\n\n<p>Optez pour un miel brut, id\u00e9alement local, sans m\u00e9langes de sucres ou sirops industriels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quelle dose de vitamine D faut-il en hiver ?<\/h3>\n\n\n\n<p>Consultez un professionnel. Les doses varient selon l\u2019\u00e2ge et les besoins individuels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quels fruits privil\u00e9gier pour la vitamine C ?<\/h3>\n\n\n\n<p>Les kiwis, les agrumes et les brocolis sont d\u2019excellentes sources hivernales.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Le sport intensif est-il recommand\u00e9 en hiver ?<\/h3>\n\n\n\n<p>Non, privil\u00e9giez une activit\u00e9 mod\u00e9r\u00e9e pour \u00e9viter de fatiguer votre organisme.<\/p>\n\n\n\n<p><strong>Pendant l\u2019hiver, prenez soin de vous en \u00e9quilibrant votre alimentation, en restant actif et en privil\u00e9giant des produits de qualit\u00e9.<\/strong> Gr\u00e2ce \u00e0 ces conseils, vous traverserez cette saison en pleine forme.<\/p>\n\n\n\n<p>Pour en savoir plus sur <strong>Laurine Minery<\/strong>, c\u2019est par ici : &nbsp;<a href=\"https:\/\/laurineminery.wixsite.com\/diet\"><strong><span style=\"color:#9edcdd\" class=\"has-inline-color\">D\u00e9couvrez  Laurine Minery  <\/span><\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Microbiote \u2022 En prendre soin, avec Lucie Houbart, di\u00e9t\u00e9ticienne  | Doctoome\" width=\"960\" height=\"540\" data-src=\"https:\/\/www.youtube.com\/embed\/rXssYPjsn0s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Autres articles qui pourraient vous int\u00e9resser :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Faire un bilan nutritionnel avec une di\u00e9t\u00e9ticienne : <a href=\"https:\/\/www.doctoome.com\/blog\/bilan-nutritionnel\/\">https:\/\/www.doctoome.com\/blog\/bilan-nutritionnel\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quelle diff\u00e9rence entre un di\u00e9t\u00e9ticien et un nutritionniste ? : <a href=\"https:\/\/www.doctoome.com\/blog\/dieteticien-ou-nutritionniste\/\">https:\/\/www.doctoome.com\/blog\/dieteticien-ou-nutritionniste\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Le r\u00f4le des nutriments sur la sant\u00e9 : <a href=\"https:\/\/www.doctoome.com\/blog\/role-nutriments-sante-dieteticien\/\">https:\/\/www.doctoome.com\/blog\/role-nutriments-sante-dieteticien\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alimentation du sportif : nos conseils nutrition : <a href=\"https:\/\/www.doctoome.com\/blog\/alimentation-du-sportif\/\">https:\/\/www.doctoome.com\/blog\/alimentation-du-sportif\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carence en fer : comprendre ses causes, ses sympt\u00f4mes et les solutions : <a href=\"https:\/\/www.doctoome.com\/blog\/carence-en-fer-causes-symptomes-solutions\/\">https:\/\/www.doctoome.com\/blog\/carence-en-fer-causes-symptomes-solutions\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Booster son immunit\u00e9 pour l\u2019hiver : <a href=\"https:\/\/www.doctoome.com\/blog\/booster-son-immunite-pour-lhiver\/\">https:\/\/www.doctoome.com\/blog\/booster-son-immunite-pour-lhiver\/<\/a><br><br><br><br><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Ca y est, nous y voil\u00e0. Les jours sont plus courts, le ciel est souvent teint\u00e9 de gris, nous avons ressorti les pantoufles, et on retrouve nos amis plus volontiers autour d\u2019un caf\u00e9 bien chaud, plut\u00f4t qu\u2019en terrasse, un Spritz \u00e0 la main. La saison hivernale, au cours de laquelle on est titill\u00e9 par une gorge qui gratte ou une goutte au nez.<\/p>\n","protected":false},"author":108,"featured_media":15710,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2465],"tags":[2352],"class_list":["post-12062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-activite-physique-sportive-et-sommeil","tag-dieteticien"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition : d\u00e9cryptage infos et intox de l&#039;hiver | Blog - Doctoome<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez comment prendre soin de votre sant\u00e9 en hiver avec des conseils pratiques sur la nutrition, les vitamines et l&#039;activit\u00e9 physique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.doctoome.com\/blog\/nutrition-decryptage-infos-et-intox-de-lhiver\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition : d\u00e9cryptage infos et intox de l&#039;hiver | Blog - 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