{"id":7541,"date":"2025-01-15T10:57:49","date_gmt":"2025-01-15T10:57:49","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-skordou\/"},"modified":"2026-01-21T11:30:02","modified_gmt":"2026-01-21T11:30:02","slug":"diatrofiki-axia-skordou","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fr\/diatrofiki-axia-skordou\/","title":{"rendered":"La valeur nutritionnelle de l’ail"},"content":{"rendered":"\n

L’ail est une petite plante vivace<\/strong> qui occupe une place importante dans le r\u00e9gime m\u00e9diterran\u00e9en grec<\/a>, constituant un ingr\u00e9dient cl\u00e9 de nombreux plats traditionnels. Il est id\u00e9al pour rehausser l\u2019ar\u00f4me et la saveur d\u2019un plat, mais pas seulement<\/strong>.<\/p>\n\n\n\n

Il entre dans la composition d\u2019une grande vari\u00e9t\u00e9 de pr\u00e9parations culinaires, telles que les sauces, les soupes, les marinades, les plats mijot\u00e9s \u00e0 l\u2019huile d\u2019olive et les salades, afin d\u2019en intensifier le go\u00fbt. Il est \u00e9galement l\u2019ingr\u00e9dient principal de la skordalia<\/em> (pr\u00e9paration \u00e0 base d\u2019ail m\u00e9lang\u00e9 \u00e0 des pommes de terre ou du pain avec du vinaigre), l\u2019une des recettes grecques les plus embl\u00e9matiques \u00e0 base d\u2019ail, traditionnellement servie avec de la morue.<\/p>\n\n\n\n

Valeur nutritionnelle de l’ail<\/strong><\/strong><\/td>par portion : <\/strong><\/strong> 1 gousse <\/strong><\/strong> (3 g)<\/strong>1<\/sup><\/sup><\/td>AJR par portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Calories (Kcal)<\/strong><\/strong><\/td>4,5<\/td>0,2%<\/td><\/tr>
Mat. grasses (g)<\/strong><\/strong><\/td>0,02<\/td>0,02%<\/td><\/tr>
Acides gras satur\u00e9s (g)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Glucides (g)<\/strong><\/strong><\/td>1,0<\/td>0,4%<\/td><\/tr>
Fibres alimentaires (g)<\/strong><\/strong><\/td>0,1<\/td>0,2%<\/td><\/tr>
Sucres (g)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Prot\u00e9ines (g) <\/strong><\/strong><\/td>0,2<\/td>0,4%<\/td><\/tr>
Cholest\u00e9rol (mg)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Sel (g)<\/strong><\/strong><\/td>0,0<\/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]<\/strong><\/a><\/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

L’ail a une tr\u00e8s faible teneur en calories<\/strong> (une gousse d’ail fournit environ 4,5 kcal) et apporte \u00e0 l’organisme des nutriments essentiels pour une bonne sant\u00e9.<\/p>\n\n\n\n

Il fournit de petites quantit\u00e9s de vitamines<\/strong>, telles que la vitamine C et la vitamine B6, ainsi que des oligo-\u00e9l\u00e9ments<\/strong> comme le s\u00e9l\u00e9nium, le cuivre et le mangan\u00e8se.<\/p>\n\n\n\n

De nombreux bienfaits li\u00e9s \u00e0 la consommation d’ail sont attribu\u00e9s \u00e0 ses compos\u00e9s soufr\u00e9s<\/strong>, notamment l’allicine, qui est responsable de son odeur caract\u00e9ristique. L’allicine est un compos\u00e9 puissant aux propri\u00e9t\u00e9s antibact\u00e9riennes, antifongiques et antioxydantes<\/strong>.<\/strong><\/p>\n\n\n\n

D’autres compos\u00e9s actifs pr\u00e9sents dans l’ail sont le disulfure de diallyle, qui est produit lors de la d\u00e9gradation de l’allicine, ainsi que la S-allyl-cyst\u00e9ine.<\/p>\n\n\n\n

L’ail contribue \u00e0 la sant\u00e9 de multiples fa\u00e7ons gr\u00e2ce \u00e0 ses composants nutritionnels et bioactifs.<\/p>\n\n\n\n

Bien que les donn\u00e9es disponibles soient limit\u00e9es, l’ail pourrait aider \u00e0 r\u00e9duire l’hypertension<\/strong>, un facteur de risque majeur pour les maladies cardiovasculaires. Une m\u00e9ta-analyse incluant 17 \u00e9tudes cliniques randomis\u00e9es a montr\u00e9 que la prise de poudre d’ail (\u00e0 des doses comprises entre 600 et 900 mg dans la majorit\u00e9 des \u00e9tudes) a entra\u00een\u00e9 une r\u00e9duction statistiquement significative de la pression systolique de 4,4 mm Hg<\/strong> chez les personnes hypertendues par rapport au groupe t\u00e9moin2<\/sup>.<\/p>\n\n\n\n

Plusieurs indices sugg\u00e8rent \u00e9galement que l’ail pourrait r\u00e9duire le \u00ab mauvais \u00bb cholest\u00e9rol (LDL-C) et le cholest\u00e9rol total<\/strong>, renfor\u00e7ant ainsi la sant\u00e9 cardiaque. [2]<\/a><\/p>\n\n\n\n

L’ail poss\u00e8de \u00e9galement des propri\u00e9t\u00e9s antimicrobiennes naturelles qui peuvent aider \u00e0 combattre les bact\u00e9ries, les virus et les champignons<\/strong>. Une \u00e9tude clinique randomis\u00e9e a montr\u00e9 que la prise compl\u00e9mentaire d’ail pouvait renforcer le syst\u00e8me immunitaire, contribuant ainsi \u00e0 la r\u00e9duction des sympt\u00f4mes du rhume et de la grippe et \u00e0 l’acc\u00e9l\u00e9ration de la gu\u00e9rison.[3]<\/a><\/p>\n\n\n\n

Enfin, certains des compos\u00e9s actifs pr\u00e9sents dans l’ail semblent avoir des propri\u00e9t\u00e9s anticanc\u00e9reuses<\/strong>.<\/p>\n\n\n\n

En conclusion, l’ail joue un r\u00f4le important dans le r\u00e9gime m\u00e9diterran\u00e9en grec, apportant saveur, ar\u00f4me et une riche valeur nutritive \u00e0 de nombreux plats traditionnels grecs.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a> USDA. Food Search. Garlic, raw. Disponible \u00e0 l\u2019adresse : https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169230\/nutrients. (Dernier acc\u00e8s en octobre 2024).<\/p>\n\n\n\n

[2]<\/a> Ried \u039a, Toben \u03a4, Fakler P. Effect of garlic on serum lipids: an updated meta-analysis. Nutr Rev. 2013 71(5):282-99. doi: 10.1111\/nure.12012.<\/p>\n\n\n\n

[3]<\/a> Nantz \u039c, Rowe C, Muller C, Creasy R, Stanilka J, Percival S. Supplementation with aged garlic extract improves both NK and \u03b3\u03b4-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clin Nutr. 2012 31(3):337-44. doi: 10.1016\/j.clnu.2011.11.019.<\/p>\n","protected":false},"excerpt":{"rendered":"

L’ail est une petite plante vivace qui occupe une place importante dans le r\u00e9gime m\u00e9diterran\u00e9en grec, constituant un ingr\u00e9dient cl\u00e9…<\/p>\n","protected":false},"author":5,"featured_media":6086,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5235,5228],"tags":[1671,4830,1666,3783],"class_list":["post-7541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fr","category-protes-yles","tag-ellada-fr","tag-ospria-fr","tag-mesogeiaki-diatrofi-fr","tag-ygeia-fr"],"yoast_head":"\nLa valeur nutritionnelle de l'ail - 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-skordou\/\" \/>\n<meta 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