{"id":15408,"date":"2026-04-03T16:10:43","date_gmt":"2026-04-03T14:10:43","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/evitez-la-sensation-de-faim-avec-un-petit-dejeuner-riche-en-proteines\/"},"modified":"2026-04-03T16:10:44","modified_gmt":"2026-04-03T14:10:44","slug":"evitez-la-sensation-de-faim-avec-un-petit-dejeuner-riche-en-proteines","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/evitez-la-sensation-de-faim-avec-un-petit-dejeuner-riche-en-proteines\/","title":{"rendered":"\u00c9vitez la sensation de faim avec un petit-d\u00e9jeuner riche en prot\u00e9ines"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"00942120a20200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Vous avez mang\u00e9, en fait assez, et pourtant, peu de temps apr\u00e8s, vous avez \u00e0 nouveau faim. Mais pourquoi ? <\/p>\n<\/div>\n<div data-hk=\"00942120a20210\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Ce sch\u00e9ma est r\u00e9pandu et souvent mal compris. En science nutritionnelle, la sati\u00e9t\u00e9 ne d\u00e9pend pas seulement de la quantit\u00e9 d\u2019\u00e9nergie consomm\u00e9e, mais aussi de la composition du repas et de la r\u00e9partition des macronutriments tout au long de la journ\u00e9e. <\/p>\n<\/div>\n<div data-hk=\"00942120a20220\" class=\"Article-ReusableText Html-Block\" data-qa-article-reusable-content-text><!--$--><!--\/--><\/p>\n<div>\n<p>Doris Krumbiegel est journaliste et \u00e9cotrophologue dipl\u00f4m\u00e9e. Apr\u00e8s plus de 25 ans en tant que r\u00e9dactrice chez Axel Springer et Burda Verlag, elle travaille d\u00e9sormais comme journaliste ind\u00e9pendante et r\u00e9alise des reportages sur la nutrition, la sant\u00e9 et le mode de vie. Elle fait partie de notre Cercle EXPERTS. Le contenu repr\u00e9sente leur opinion personnelle bas\u00e9e sur leur expertise individuelle.<\/p>\n<\/div>\n<\/div>\n<div data-hk=\"00942120a20230\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Les prot\u00e9ines jouent en particulier un r\u00f4le central, car elles peuvent avoir un effet de sati\u00e9t\u00e9 plus fort et plus durable que les graisses et les glucides rapidement disponibles.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"00942120a20250\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Il ralentit la vidange gastrique et participe davantage \u00e0 la r\u00e9gulation des signaux de sati\u00e9t\u00e9 que de nombreux autres macronutriments.<\/p>\n<\/div>\n<div data-hk=\"00942120a20260\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Une r\u00e9partition in\u00e9gale des prot\u00e9ines tout au long de la journ\u00e9e favorise la faim<\/h2>\n<p>La Soci\u00e9t\u00e9 allemande de nutrition (DGE) recommande un apport en prot\u00e9ines d&rsquo;environ : 0,8 g de prot\u00e9ines par kilogramme de poids corporel et par jour pour les adultes.<\/p>\n<\/div>\n<div data-hk=\"00942120a20270\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Exemple:<\/p>\n<\/div>\n<div data-hk=\"00942120a20280\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>70 kg de poids corporel \u2192 env. 56 g de prot\u00e9ines par jour<\/li>\n<\/ul>\n<p>Cependant, ce n\u2019est pas seulement le montant total qui est important, mais surtout la fa\u00e7on dont il est r\u00e9parti tout au long de la journ\u00e9e. Et c\u2019est souvent in\u00e9gal. Dans la pratique, un sch\u00e9ma typique \u00e9merge souvent\u00a0:<\/p>\n<\/div>\n<aside data-hk=\"00942120a202904\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a100\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>Petit-d\u00e9jeuner : plut\u00f4t pauvre en prot\u00e9ines<\/li>\n<li>D\u00e9jeuner : variable<\/li>\n<li>D\u00eener : riche en prot\u00e9ines<\/li>\n<\/ul>\n<p>Cette r\u00e9partition in\u00e9gale peut avoir pour cons\u00e9quence que les signaux de sati\u00e9t\u00e9 soient moins stables au cours de la journ\u00e9e et que la faim surgisse plus rapidement.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a110\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"00942120a202a11104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div class=\"Ad-Col col-lg-5\">\n<aside data-hk=\"00942120a202a11204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div data-hk=\"00942120a202a120\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Le petit-d\u00e9jeuner : le point de d\u00e9part souvent sous-estim\u00e9<\/h2>\n<p>De nombreux petits-d\u00e9jeuners classiques ne contiennent que de petites quantit\u00e9s de prot\u00e9ines, comme :<\/p>\n<\/div>\n<div data-hk=\"00942120a202a130\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>Petits pains \u00e0 la confiture \u2192 presque pas de prot\u00e9ines pertinentes, env. 5 \u00e0 7 g selon le rouleau et la quantit\u00e9<\/li>\n<li>muesli sucr\u00e9 au lait en petites portions \u2192 quantit\u00e9s petites \u00e0 mod\u00e9r\u00e9es, souvent autour de 8 \u00e0 10 g de prot\u00e9ines<\/li>\n<li>p\u00e2tes \u00e0 tartiner sucr\u00e9es sans source de prot\u00e9ines pertinente \u2192 pratiquement aucune source de prot\u00e9ines<\/li>\n<\/ul>\n<p>A titre de comparaison, variantes riches en prot\u00e9ines\u00a0:<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a150\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>200 g de fromage blanc maigre \u2192 env. 24 g de prot\u00e9ines<\/li>\n<li>250 g de Skyr \u2192 env. 25 g de prot\u00e9ines<\/li>\n<li>2 \u0153ufs + 2 tranches de pain complet \u2192 env. 16 \u00e0 20 g de prot\u00e9ines<\/li>\n<\/ul>\n<p>Ces diff\u00e9rences peuvent influencer de mani\u00e8re significative la sensation de sati\u00e9t\u00e9 le matin et fixer le cap de la sati\u00e9t\u00e9 au cours de la journ\u00e9e.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a160\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Distribuer des prot\u00e9ines tout au long de la journ\u00e9e<\/h2>\n<p>Pour de nombreux adultes, une valeur indicative pratique est de 20 \u00e0 30 g de prot\u00e9ines par repas principal.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a170\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Exemples\u00a0:<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1804\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a190\" class=\"Html-Block\" data-qa-article-content-text>\n<p>\u2022 150 g de blanc de poulet \u2192 env. 30 g de prot\u00e9ines<\/p>\n<\/div>\n<div data-hk=\"00942120a202a200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>\u2022 200 g de tofu \u2192 env. 24 g de prot\u00e9ines<\/p>\n<\/div>\n<div data-hk=\"00942120a202a210\" class=\"Html-Block\" data-qa-article-content-text>\n<p>\u2022 200 g de lentilles cuites \u2192 env. 16-18 g de prot\u00e9ines<\/p>\n<\/div>\n<div data-hk=\"00942120a202a220\" class=\"Html-Block\" data-qa-article-content-text>\n<p>\u2022 250 g de yaourt nature \u2192 env. 10-15 g de prot\u00e9ines<\/p>\n<\/div>\n<div data-hk=\"00942120a202a230\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Ce qui est important, c&rsquo;est une r\u00e9partition uniforme tout au long de la journ\u00e9e, et non une concentration le soir.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a240\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Qualit\u00e9 des prot\u00e9ines gr\u00e2ce \u00e0 la combinaison<\/h2>\n<p>Les sources de prot\u00e9ines v\u00e9g\u00e9tales diff\u00e8rent par leur profil en acides amin\u00e9s. Les aliments individuels ne fournissent pas toujours tous les acides amin\u00e9s essentiels dans une composition optimale.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a2504\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a260\" class=\"Html-Block\" data-qa-article-content-text>\n<p>La qualit\u00e9 des prot\u00e9ines au quotidien peut \u00eatre am\u00e9lior\u00e9e gr\u00e2ce \u00e0 des combinaisons :<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a2704\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"00942120a202a280\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>L\u00e9gumineuses + c\u00e9r\u00e9ales<\/li>\n<li>L\u00e9gumineuses + noix ou graines<\/li>\n<\/ul>\n<p>Exemples\u00a0:<\/p>\n<\/div>\n<div data-hk=\"00942120a202a290\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>Lentilles (200 g) + pain complet (60 g)<\/li>\n<li>Flocons d&rsquo;avoine (50 g) + yaourt (200 g)<\/li>\n<li>Houmous (100 g) + pain<\/li>\n<\/ul>\n<h2>Quand la faim arrive l&rsquo;apr\u00e8s-midi<\/h2>\n<p>Si la structure des repas est d\u00e9s\u00e9quilibr\u00e9e, vous avez souvent tr\u00e8s faim l&rsquo;apr\u00e8s-midi ou le soir.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a300\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Dans cette situation, les gens se tournent souvent vers des \u00e9nergies rapidement disponibles, comme les p\u00e2tisseries ou les confiseries. Ce comportement est moins une question de discipline qu\u2019une cons\u00e9quence de la r\u00e9partition ant\u00e9rieure des nutriments.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a310\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Conclusion<\/h2>\n<p>La sati\u00e9t\u00e9 n&rsquo;est pas seulement un probl\u00e8me calorique. La composition, le moment et la r\u00e9partition des prot\u00e9ines tout au long de la journ\u00e9e sont cruciales.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a320\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Un apport constant en prot\u00e9ines peut contribuer \u00e0 r\u00e9duire les p\u00e9riodes de faim et \u00e0 stabiliser la sensation de sati\u00e9t\u00e9, sans changements fondamentaux dans l\u2019alimentation.<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez mang\u00e9, en fait assez, et pourtant, peu de temps apr\u00e8s, vous avez \u00e0<\/p>\n","protected":false},"author":1,"featured_media":15409,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[313,9430,4710,951,1204,2165,8029],"class_list":["post-15408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-avec","tag-evitez","tag-faim","tag-petitdejeuner","tag-proteines","tag-riche","tag-sensation","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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