{"id":20356,"date":"2026-10-13T14:10:40","date_gmt":"2026-10-13T12:10:40","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/la-formule-alimentaire-45-25-10-prolonge-votre-vie\/"},"modified":"2026-10-13T14:10:41","modified_gmt":"2026-10-13T12:10:41","slug":"la-formule-alimentaire-45-25-10-prolonge-votre-vie","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/la-formule-alimentaire-45-25-10-prolonge-votre-vie\/","title":{"rendered":"La formule alimentaire 45-25-10 prolonge votre vie"},"content":{"rendered":"<p><!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><\/p>\n<div data-hk=\"0000a124212000a23100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Alors que devons-nous manger et en quelle quantit\u00e9 si nous voulons vieillir en bonne sant\u00e9 ? Un probl\u00e8me math\u00e9matique simple ! <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p><i>Les pourcentages se r\u00e9f\u00e8rent \u00e0 la composition de l&rsquo;apport calorique quotidien.<\/i><\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>45 \u00e0 60 pour cent de glucides complexes<\/h2>\n<p> &#8230; surtout \u00e0 partir de l\u00e9gumes. Veuillez ne consommer que des produits \u00e0 base de grains entiers avec mod\u00e9ration. En raison des phytates, faites tremper les grains pour le muesli et utilisez occasionnellement du pain au levain. Oubliez le sucre \u00e0 cha\u00eene courte, c&rsquo;est \u00e0 dire tous les desserts, boissons sucr\u00e9es, biscuits&#8230; Attention : le sucre se retrouve \u00e9galement dans de nombreux aliments sal\u00e9s, notamment ceux tr\u00e8s transform\u00e9s.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2313004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\">\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=\"0000a124212000a23140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>25 \u00e0 30 pour cent de bonnes graisses<\/h2>\n<p>&#8230; c&rsquo;est-\u00e0-dire l&rsquo;huile d&rsquo;olive, l&rsquo;huile de lin, l&rsquo;huile de colza, les noix &#8211; et surtout les om\u00e9ga 3. Les \u00ab bonnes \u00bb huiles contiennent diff\u00e9rentes variantes d&rsquo;acides gras insatur\u00e9s, de pr\u00e9f\u00e9rence polyinsatur\u00e9s. \u00c9vitez si possible les acides gras satur\u00e9s provenant de produits d\u2019origine animale tels que le beurre, le saindoux et le jarret de porc. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Si vous l&rsquo;aimez : Une \u00e0 deux portions de poisson de mer gras par semaine assurent votre apport en acides gras om\u00e9ga-3 DHA et EPA. Le rapport Om\u00e9ga 6\/Om\u00e9ga 3 doit \u00eatre au maximum de 5:1, il vaut mieux \u00eatre en dessous.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2316004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23170\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>10 \u00e0 20 prot\u00e9ines<\/h2>\n<p>&#8230; en particulier \u00e0 partir de sources v\u00e9g\u00e9tales, telles que les l\u00e9gumineuses et les produits \u00e0 base de soja. Le poisson est \u00e9galement une bonne source, \u00e9ventuellement deux ou trois fois par semaine, tout comme un certain nombre de produits laitiers sans additifs et les \u0153ufs. 0,7 \u00e0 0,8 gramme de prot\u00e9ines par kilogramme de poids corporel et par jour suffisent. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23180\" class=\"Ad-Carousel mb-xl row \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\">\n<div data-hk=\"0000a124212000a231810\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231811004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 1\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\">\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 data-hk=\"0000a124212000a231812\" class=\"col-lg-4\">\n<aside data-hk=\"0000a124212000a231813004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\">\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 data-hk=\"0000a124212000a231814\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231815004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 3\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Les personnes \u00e2g\u00e9es de 60 ou 65 ans et plus ont besoin de plus : \u0153ufs, yaourts, fromages, etc. Un manque de prot\u00e9ines dans l&rsquo;alimentation est nocif pour notre sant\u00e9, tout comme un surdosage. Valter Longo recommande de consommer la majorit\u00e9 des prot\u00e9ines en un seul repas pour stimuler la synth\u00e8se prot\u00e9ique dans les cellules musculaires.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a10004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a110\" data-qa-article-cwc-widget class=\"Article-CwcWidget\">\n<div data-hk=\"0000a124212000a231a1110\" class=\"CwcWidget-Wrapper mb-xl\" data-qa-cwc-widget><!--!$e0000a124212000a231a11110--><\/p>\n<div id=\"isl-8-BoostList\" data-island=\"ctf-island-v1-46a40a14417ce290a329\">\n<section data-hk=\"000\" class=\"Boost-List\" data-qa-boost-list><!--$--><\/p>\n<h2 data-hk=\"0010\" class=\"caps primary mb-sm\" data-qa-boost-list-title>Conseil de lecture<\/h2>\n<p><!--\/--><!--$--><!--\/--><!--$--><\/p>\n<ul data-hk=\"00300\" class=\"RUC-List RUC-List--Theme-Brand RUC-List--Spacing-SM \" data-qa-boost-list-items=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\">\n<li data-hk=\"0030200\" class=\"\">\n<article data-hk=\"00302010\" class=\"Boost-List-Article \" data-qa-boost-list-article><!--$--><!--\/--><!--$--><\/p>\n<figure data-hk=\"0030201201\" class=\"Boost-List-Article-Figure\"><!--$--><!--\/--><!--$--><\/p>\n<div data-hk=\"00302012030000\" data-qa-image-container class=\"Image-Container aspect-ratio-box aspect-4-3\"><\/div>\n<p><!--\/--><!--$--><figcaption data-hk=\"00302012040\">\n<p data-hk=\"00302012000\" class=\"Image-Credit mt-xs mb-0\">Source des images\u00a0: <!--$-->Gr\u00e4fe et Unzer Verlag<!--\/--><\/p>\n<\/figcaption><!--\/--><\/figure>\n<p><!--\/--><\/p>\n<div class=\"Boost-List-Article-Header\">\n<p class=\"unified-headline-sm mb-sm\" data-qa-boost-list-article-title>Conseil de lecture<\/p>\n<div class=\"Html-Block unified-text-base mb-xs\" data-qa-boost-list-article-text>\n<p>\u00ab Rajeunissement \u2013 \u200b\u200bLe plan nutritionnel \u00bb par Nina Ruge<\/p>\n<\/div>\n<p><!--$--><!--\/--><\/div>\n<p><!--$--><!--\/--><\/article>\n<\/li>\n<\/ul>\n<p><!--\/--><\/section>\n<\/div>\n<p><!--!$\/e0000a124212000a231a11110--><\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231a120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>600 grammes de l\u00e9gumes<\/h2>\n<p>&#8230; quotidiennement \u2013 \u200b\u200baussi vari\u00e9 que possible. Essayez de mettre autant de l\u00e9gumes, l\u00e9gumineuses, champignons, herbes et fruits que possible dans votre assiette. Objectif cible : 25 esp\u00e8ces par semaine.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>200 grammes de fruits<\/h2>\n<p>&#8230; par jour, de pr\u00e9f\u00e9rence des baies. Mais il peut aussi \u00eatre remplac\u00e9 par des l\u00e9gumes (et non l\u2019inverse). \u00c9vitez les grandes quantit\u00e9s de fruits sucr\u00e9s. Le fructose qu\u2019il contient se transforme rapidement en graisse.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a14004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>30 grammes de fibres<\/h2>\n<p>&#8230; tous les jours \u2013 au moins. Soluble (enveloppe de psyllium, graines de lin, certains types de fruits) et insoluble dans les l\u00e9gumes et les c\u00e9r\u00e9ales compl\u00e8tes. Egalement des probiotiques, par exemple via les l\u00e9gumes ferment\u00e9s ou le soja.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a160\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Boire 1,5 \u00e0 2 litres<\/h2>\n<p>Les nutritionnistes recommandent 30 \u00e0 40 millilitres par kilo de poids corporel, selon l&rsquo;activit\u00e9 et la m\u00e9t\u00e9o\/temp\u00e9rature. Id\u00e9alement eau plate, th\u00e9 non sucr\u00e9, caf\u00e9 avec mod\u00e9ration.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a17004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/longevity\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Z\u00e9ro pour cent d\u2019aliments transform\u00e9s<\/h2>\n<p>&#8230;c&rsquo;est pourquoi regardez toujours la liste des ingr\u00e9dients au supermarch\u00e9. Certains nutritionnistes conseillent\u00a0: si la liste contient plus de sept ingr\u00e9dients, ne touchez pas\u00a0!<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Le plus biologique possible, frais, de saison, r\u00e9gional, si possible, bri\u00e8vement chauff\u00e9 ou parfois cru.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p><i>Cet article est un extrait du livre \u00ab Rajeunissement \u2013 \u200b\u200bLe plan nutritionnel \u00bb de Nina Ruge.<\/i><\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alors que devons-nous manger et en quelle quantit\u00e9 si nous voulons vieillir en bonne sant\u00e9<\/p>\n","protected":false},"author":1,"featured_media":20357,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[858,3094,3377,597,32],"class_list":["post-20356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-alimentaire","tag-formule","tag-prolonge","tag-vie","tag-votre","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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