{"id":7471,"date":"2025-01-15T11:12:32","date_gmt":"2025-01-15T11:12:32","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-sardelas\/"},"modified":"2026-01-21T11:14:52","modified_gmt":"2026-01-21T11:14:52","slug":"diatrofiki-axia-sardelas","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fr\/diatrofiki-axia-sardelas\/","title":{"rendered":"La valeur nutritionnelle de la sardine"},"content":{"rendered":"\n

La sardine est l’un des types de poissons les plus courants dans le r\u00e9gime m\u00e9diterran\u00e9en grec<\/strong>.<\/a><\/p>\n\n\n\n

Les sardines appartiennent \u00e0 la cat\u00e9gorie des poissons gras<\/strong> qui, comme leur nom l’indique, ont une teneur plus \u00e9lev\u00e9e en \u00ab bonnes \u00bb graisses, principalement les acides gras polyinsatur\u00e9s om\u00e9ga-3. D’autres poissons de cette cat\u00e9gorie incluent le saumon, le bar, l’anchois et le maquereau<\/strong>.<\/p>\n\n\n\n

En Gr\u00e8ce, les sardines sont g\u00e9n\u00e9ralement cuites sur le grill ou au four avec de l’origan et de l’huile d’olive ou de la tomate, ou encore marin\u00e9es crues avec du jus de citron et du sel.<\/p>\n\n\n\n

Valeur nutritionnelle <\/strong>de la sardine<\/strong><\/strong><\/td>par portion : <\/strong><\/strong> 100 g<\/strong>[1]<\/strong><\/a><\/sup><\/td>AJR par portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Calories (Kcal)<\/strong><\/strong><\/td>208,0<\/td>10,4 %<\/td><\/tr>
Mat. grasses (g)<\/strong><\/strong><\/td>11,4<\/td>14,6%<\/td><\/tr>
Acides gras satur\u00e9s (g)<\/strong><\/strong><\/td>1,5<\/td>7,5 %<\/td><\/tr>
Acides gras mono-insatur\u00e9s (g)<\/strong><\/strong><\/td>3,9<\/td>–<\/td><\/tr>
Acides gras poly-insatur\u00e9s (g)<\/strong><\/strong><\/td>5,2<\/td>–<\/td><\/tr>
  dont om\u00e9gas-3 (g)<\/strong><\/strong><\/td>1,0<\/td>–<\/td><\/tr>
Glucides (g)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Fibres alimentaires (g)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Sucres (g)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Prot\u00e9ines (g) <\/strong><\/strong><\/td>24,6<\/td>49,2%<\/td><\/tr>
Cholest\u00e9rol (mg)<\/strong><\/strong><\/td>142,0<\/td>47,3%<\/td><\/tr>
Sel (g)<\/strong><\/strong><\/td>0,1<\/td>0,0%<\/td><\/tr>
1<\/sup> Les valeurs nutritionnelles r\u00e9f\u00e8rent \u00e0 la base de donn\u00e9es du minist\u00e8re de l’Agriculture des \u00c9tats-Unis (US Department of Agriculture, USDA)1<\/sup>.<\/sup> 2<\/sup> Le pourcentage d\u2019apport quotidien recommand\u00e9 (% AJR) indique dans quelle mesure chaque nutriment contenu dans une portion d\u2019un aliment contribue \u00e0 l\u2019apport journalier total. Le calcul est effectu\u00e9 en fonction des valeurs de r\u00e9f\u00e9rence journali\u00e8res (Daily Values) \u00e9tablies par la Food and Drug Administration (FDA) des \u00c9tats-Unis, en prenant comme r\u00e9f\u00e9rence un apport de 2 000 kcal par jour pour un adulte en bonne sant\u00e9.  Selon les besoins \u00e9nerg\u00e9tiques individuels, le pourcentage de l\u2019AJR peut \u00eatre inf\u00e9rieur ou sup\u00e9rieur.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Les sardines sont un aliment \u00e0 haute valeur nutritive, car elles nous fournissent des nutriments essentiels, n\u00e9cessaires \u00e0 notre bonne sant\u00e9.<\/p>\n\n\n\n

En particulier, les sardines sont une riche source de prot\u00e9ines \u00ab de haute qualit\u00e9 \u00bb<\/strong>, \u00e9quivalentes \u00e0 celles de la viande.<\/p>\n\n\n\n

En outre, les sardines, en tant que poisson gras, sont une excellente source de \u00ab bons \u00bb acides gras om\u00e9ga-3.<\/strong><\/p>\n\n\n\n

Plus pr\u00e9cis\u00e9ment, les sardines contiennent de l’acide eicosapenta\u00e9no\u00efque (EPA) et de l’acide docosahexa\u00e9no\u00efque (DHA), 100 g de sardines fournissant en effet 1 g d’EPA+DHA.<\/p>\n\n\n\n

Par ailleurs, les sardines, lorsqu’elles sont consomm\u00e9es avec leurs ar\u00eates, sont une excellente source de calcium, de phosphore et de vitamine D<\/strong>.<\/p>\n\n\n\n

Les bienfaits des sardines ne s’arr\u00eatent pas l\u00e0, car elles fournissent des vitamines du groupe B<\/strong> (comme la niacine et la vitamine B12) et des oligo-\u00e9l\u00e9ments<\/strong> tels que le fer et le s\u00e9l\u00e9nium.<\/p>\n\n\n\n

La consommation de sardines est associ\u00e9e \u00e0 de nombreux bienfaits pour la sant\u00e9.<\/p>\n\n\n\n

En particulier, la consommation de poissons (principalement gras) pr\u00e9sente des bienfaits cardio-protecteurs<\/strong> en raison de leur haute teneur en acides gras om\u00e9ga-3. Il est all\u00e9gu\u00e9 que les om\u00e9ga-3 marins, EPA et DHA, jouent un r\u00f4le central dans la r\u00e9duction du risque de maladies cardiovasculaires.[2]<\/a> <\/sup>On retrouve ces \u00ab bons \u00bb acides gras dans les phospholipides des membranes cellulaires et il semble avoir des propri\u00e9t\u00e9s anti-inflammatoires, anti-thrombotiques et hypolipid\u00e9miantes<\/strong>.<\/p>\n\n\n\n

De plus, certaines \u00e9tudes ont mis en \u00e9vidence les b\u00e9n\u00e9fices potentiels de la consommation de poisson pour la sant\u00e9 du cerveau<\/strong>. Les chercheurs estiment que le DHA et l’EPA, en particulier le DHA, sont essentiels pour un bon fonctionnement cognitif<\/strong>. Plusieurs \u00e9tudes observationnelles sugg\u00e8rent qu’un r\u00e9gime riche en acides gras om\u00e9ga-3 est associ\u00e9 \u00e0 un risque r\u00e9duit de voir appara\u00eetre un d\u00e9clin cognitif, une d\u00e9mence ou la maladie d’Alzheimer<\/strong>.[3]<\/a><\/p>\n\n\n\n

En r\u00e9sum\u00e9, la sardine est un \u00e9l\u00e9ment nutritionnel pr\u00e9cieux du r\u00e9gime grec, offrant de nombreux bienfaits pour l’organisme.<\/p>\n\n\n\n

BIBLIOGRAPHIE<\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> USDA. Food search. Fish, sardine, Atlantic, canned in oil, drained solids with bone. Disponible \u00e0 l\u2019adresse : https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients<\/a>. (Dernier acc\u00e8s en octobre 2024).<\/p>\n\n\n\n

[2]<\/a> Hu Y, Hu F, Manson J. Marine omega\u20103 supplementation and cardiovascular disease: An updated meta\u2010analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc. 2019 8(19):e013543. doi: 10.1161\/JAHA.119.013543.<\/p>\n\n\n\n

[3]<\/a>Wei B, Li L, Dong C, Tan C, Xu W. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary Intake, and blood markers. Am J Clin Nutr. 2023 117(6):1096-1109. doi: 10.1016\/j.ajcnut.2023.04.001.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

La sardine est l’un des types de poissons les plus courants dans le r\u00e9gime m\u00e9diterran\u00e9en grec. Les sardines appartiennent \u00e0…<\/p>\n","protected":false},"author":5,"featured_media":6118,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5235,5257],"tags":[1671,4392,1666,3783],"class_list":["post-7471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fr","category-matieres-premieres","tag-ellada-fr","tag-psaria-kai-thalassina-fr","tag-mesogeiaki-diatrofi-fr","tag-ygeia-fr"],"yoast_head":"\nLa valeur nutritionnelle de la sardine - Agriculture invers\u00e9e<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portal.greekfarms.gov.gr\/fr\/diatrofiki-axia-sardelas\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La valeur nutritionnelle de la sardine - Agriculture invers\u00e9e\" \/>\n<meta property=\"og:description\" content=\"La sardine est l’un des types de poissons les plus courants dans le r\u00e9gime m\u00e9diterran\u00e9en grec. 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