8 légumes indispensables pour garder la forme

1 de 10

Je vous présente vos nouveaux meilleurs amis : les légumes !

Plusieurs études épidémiologiques ont prouvé qu’une consommation élevée de légumes réduisait le risque de maladies cardiovasculaires, de maladies chroniques et de certains cancers. C’est pourquoi je vous ai listé 8 légumes qui ont des effets protecteurs pour votre santé et qui vont vous permettre de garder votre forme.

2 de 10

1)  Les épinards

8 légumes indispensables pour garder la forme 17

Source image: http://cendriani.com/2012/03/03/soupe-depinards/

C’est grâce à la légende de Popeye que les épinards sont devenus tant appréciés. Une boîte d’épinards et voilà que Popeye devenait extraordinairement fort.

Cet aliment a toujours été considéré comme étant une grande source d’énergie. C’est un légume qui a une faible valeur calorique (36 Kcals/200g), qui est extrêmement léger et qui permet d’assurer une parfaite digestion. Malgré le fait que les épinards présentent de multiples bienfaits pour notre santé, ils sont rarement dans nos assiettes !

Ils sont riches en fibres, en minéraux, en potassium, en magnésium  et en fer. Les épinards contiennent notamment des protides, des glucides et de puissants antioxydants garantissant la protection de votre peau du vieillissement. En outre, il est caractérisé par une faible contenance en lipides (0.6g pour 200g d’épinards).

Ses bienfaits sont les suivants :

  • Les épinards ont une forte capacité à inactiver certains enzymes qui sont associés à l’apparition du cancer tel que le cancer du sein et de l’œsophage. Ils neutralisent aussi la croissance des cellules cancéreuses.
  • Les épinards protègent la macula et la rétine de l’œil grâce à leur apport régulier de caroténoïdes qui permettent de préserver votre santé oculaire.
  • Les épinards développent une meilleure résistance des globules blancs au stress oxydatif.
3 de 10

2)  Le concombre

8 légumes indispensables pour garder la forme 18

Source image: http://pinterest.com/pin/129408189263286530/

Grâce à sa faible teneur en glucides et à sa forte contenance en eau, le concombre est un allié qui a un faible apport calorique. C’est pourquoi il est le légume par excellence pour les personnes qui veulent suivre un régime amincissant. Il est la source faible en calories qui permettra de garder la forme et de perdre du poids. 

Il est riche en vitamines A, C et B6. Il est notamment une source de plusieurs minéraux tels que le fer, le magnésium, le zinc et le potassium. Le concombre contient aussi de l’acide folique et de la thiamine.

Ses bienfaits sont les suivants :

  • La provitamine A et la vitamine E ont des vertus anti-oxydantes qui retardent le vieillissement cellulaire.
  • Le concombre a une teneur  élevée en potassium et faible en sodium, ce qui permet d’éliminer les toxines de votre corps.
  • Le concombre est une source naturelle de la cucurbitacine C. Elle  possède des propriétés anti-inflammatoires et aide à lutter contre la croissance des cellules cancéreuses. La cucurbitacine C est également responsable de l’amertume du concombre.
  • La peau du concombre diminue le risque de maladies cardiovasculaires puisqu’elle contient la protéine peroxydase qui permet de réduire le cholestérol et les triglycérides. En outre, elle a des vertus anti-diabète : elle permet de diminuer le glucose sanguin et de protéger certains tissus de l’oxydation.
  • Composé de 95% d’eau, le concombre est parmi les légumes qui favorisent la satiété.
4 de 10

3)  Les carottes 

8 légumes indispensables pour garder la forme 19

Source image: http://www.yaquoidansmonfrigo.net/?paged=111

La carotte est un légume qui a une forte teneur en fibres, qui permet de contrôler le transit intestinal et d’éliminer les toxines. Grâce à ses qualités, la carotte est devenue un légume que l’on retrouve souvent dans les régimes amincissants.

Elle contient du bêta-carotène, de la lutéine et du zéaxanthine. Ce sont des principaux caroténoïdes qui ont des propriétés antioxydantes et qui sont capables de neutraliser les radicaux libres de votre corps. La carotte est également riche en fibres et permet ainsi d’avertir le processus d’athérosclérose et de réduire le cholestérol dans votre corps.

Ses bienfaits sont les suivants :

  • La carotte  est riche en vitamine A : elle permet d’avoir une meilleure vision nocturne.
  • La consommation des carottes permet d’améliorer le taux de vitamine E et la capacité antioxydante dans le sang. En outre, elle peut diminuer le cholestérol et les triglycérides dans le foie et dans le sang en même temps.
  • Plus vous en consommez et moins vous risquez d’avoir un cancer du sein ou du poumon.
5 de 10

4)  Le brocoli 

8 légumes indispensables pour garder la forme 20

Source image: http://bit.ly/Mcgvo5

Le brocoli est un excellent aliment à faible valeur calorique (25 Kcals pour 100g) pour ceux qui veulent garder la forme. C’est un légume qui est riche en fibres, en sels minéraux, en vitamines C et B9.

Ses bienfaits sont les suivants :

  • Selon une étude américaine, le brocoli permet de se protéger contre l’asthme, les allergies, la broncho-pneumopathie obstructive et d’autres problèmes liés à la respiration.
  • Il minimise le risque d’avoir un cancer de l’estomac, de la prostate, du poumon, du sein et même un cancer colorectal.
  • Le brocoli augmente les chances de survie contre le cancer de la vessie.
  • Le brocoli permet de diminuer les risques des maladies cardiovasculaires et ralenti le déclin cognitif.
  • Grâce à la lutéine et au zéaxanthine, le brocoli permet de vous protéger contre le stress oxydatif qui pourrait causer des dommages tels que la dégénérescence maculaire et la cataracte.
6 de 10

5)  Les asperges 

8 légumes indispensables pour garder la forme 21

Source image:http://bit.ly/UVspTJ

L’asperge est malheureusement peu consommée ! Pourtant elle est une véritable source de bienfaits pour la santé.

L’asperge est le légume par excellence pour ceux qui souhaitent garder la forme. Avec à peine 25 calories pour 100g, elle est l’aliment le moins énergétique et calorique qui soit.

C’est un allié riche en fibres et en minéraux comme le calcium, le potassium, le fer, le magnésium et le cuivre. L’asperge est notamment riche en vitamines A, C, E et K…

Ses bienfaits sont les suivants :

  • L’asperge est riche en éléments nutritifs permettant d’améliorer la capacité de l’insuline à transporter le glucose du sang vers les cellules.
  • L’asperge protège contre certains cancers tels que le cancer des os, du côlon larynx, du poumon et du cancer du sein.
  • L’asperge aide à ralentir le vieillissement et à ralentir le déclin cognitif.
7 de 10

6)  Le chou-fleur 

8 légumes indispensables pour garder la forme 22

Source image: http://jardinage.provence.free.fr/chou_fleur.htm

Quoi de meilleur qu’une soupe aux choux pour garder la forme !

Le chou-fleur est un légume minceur qui contient de la vitamine C et des folates favorisant la perte du poids. Il renferme des composés bioactifs qui aident à lutter contre différentes maladies.

Ses bienfaits sont les suivants :

  • Le chou-fleur est un légume de la famille des crucifères qui pourrait prévenir quelques cancers comme le cancer du poumon, des ovaires et des reins pour les femmes.
  • Le chou-fleur  diminue le risque d’avoir des maladies cardiovasculaires et réduit l’augmentation de glucose dans le sang afin de pouvoir contrôler son diabète.
  • Le chou-fleur ralentit le déclin cognitif.
8 de 10

7)  Les Poivrons

8 légumes indispensables pour garder la forme 23

Source image: http://pinterest.com/pin/199636195951924882/

Le poivron est un excellent antioxydant peu calorique (20 Kcals/100g) et qui peut être aisément consommé lors d’un régime. Il possède plusieurs vertus fortifiantes, diurétiques, digestives et antiseptiques.

Le poivron modère votre appétit et élimine en partie les sucres et les graisses qui peuvent être accumulés dans votre corps. Il permet aussi d’améliorer le transit intestinal grâce à sa forte teneur en fibres et en vitamines C, B et E.

Ses bienfaits sont les suivants :

  • Les poivrons peuvent prévenir l’apparition de l’arthrite grâce à la vitamine C.
  • Les poivrons réduisent les risques liés au cancer du sein.
  • La consommation régulière des poivrons peut nous protéger contre l’accumulation du cholestérol.
  • Les poivrons regorgent de vitamines B qui préviennent contre les maladies cardiovasculaires.
9 de 10

8)  Les courgettes 

8 légumes indispensables pour garder la forme 24

Source image: http://cuisine-sans-gluten-ni-lactose.blogspot.com/2012/06/courgettes-au-pistou.html

La courgette est un excellent allié généralement composé de liquides et pauvre en sel. C’est un légume qui facilite l’élimination des toxines et des graisses. Elle est considérée comme étant le légume le moins calorique (15kcals/100g).

Elle est riche en vitamine C et en lutéine. Sa peau regorge également des fibres essentielles pour garder la forme. 

Ses bienfaits sont les suivants :

  • La courgette contient de la vitamine C et de la lutéine qui favorise la santé oculaire.
  • Grâce à la vitamine C, la courgette est un excellent aliment pour guérir l’asthme.
  • La courgette prévient des maladies comme le scorbut et l’ecchymose.
  • La courgette protège contre le cancer du côlon et réduit les risques d’avoir la sclérose en plaque.

J’espère avoir été d’une aide utile pour vous et que vous saurez appliquer ces consignes. N’oubliez pas de manger plus de fruits et de légumes pour rester en bonne santé. 

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