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NUTRITION ET SYSTEME IMMUNITAIRE
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NUTRITION ET SYSTEME IMMUNITAIRE


    La « malbouffe » introduit dans notre organisme nombre d’ingrédients « qui ne poussent pas dans la nature », déchets plus ou moins toxiques que notre système immunitaire s’épuisera à éliminer. Quels sont donc les aliments qui renforcent notre immunité ? Construire et renforcer notre système immunitaire est une démarche de fond, un véritable moyen d’agir pour une santé durable. Ce n’est pas une chose aisée dans ce monde moderne où nos défenses sont attaquées incessamment sur tous les fronts. D’ailleurs, les maladies dites opportunistes (qui profitent d’un affaiblissement de nos défenses pour s’installer) sont devenues les épidémies de notre civilisation.

    Ce qui mine nos défenses:
    • Les produits chimiques contenus dans les aliments courants (colorants, conservateurs, nitrites, phosphates, pesticides, hormones, antibiotiques, métaux lourds…).
    • Les carences en éléments nutritifs, qui affaiblissent notre corps, découlant d’une nourriture dévitalisée par les processus modernes de production, de conservation, ou par un excès de cuisson. Ces carences peuvent également être dues à une faiblesse digestive avec une mauvaise assimilation des nutriments (côlon encrassé et surchargé, déficience enzymatique, intolérance alimentaire, fiore intestinale déséquilibrée…).
    • Et en dehors de l’alimentation : l’abus d’alcool, de tabac, de café, de médicaments (notamment les antibiotiques), la pilule, certains vaccins, les agressions de notre environnement (air et eau pollués, ondes…), le stress, le bruit, et même les pensées négatives.
    • Les symptômes courants d’un système immunitaire déficient sont :infections à répétition, Candida albicans (champignon invasif), fatigue chronique, herpès, allergies (la fréquence des allergies alimentaires a doublé en cinq ans), maladies immunitaires (sida, polyarthrite…)
    Un ajustement de notre alimentation est un moyen très efficace pour renforcer et même restaurer notre immunité. Cette démarche demande toutefois un certain engagement.
    • Notre alimentation doit être équilibrée et riche en tous les éléments vitaux indispensables à notre bon métabolisme. Elle doit également être digeste et légère, pour favoriser l’assimilation optimale des nutriments et surcharger notre organisme le moins possible.
    • Il est bon qu’elle soit notamment riche en éléments dits protecteurs comme les antioxydants, afin de lutter contre les radicaux libres (des molécules qui provoquent vieillissement et dégénérescence, et qui nous agressent au quotidien). Les principaux antioxydants dans notre nourriture sont les vitamines A (bêta-carotène), C et E.
    • Il y a bien d’autres composants protecteurs dans l’alimentation ; les vitamines B, le sélénium, le calcium, le magnésium, le silicium, le zinc… en font partie.
    • Les aliments permettant de dépolluer et « chélater » (évacuer) en douceur les divers métaux lourds et toxines présents partout dans notre environnement jouent un rôle important dans notre société moderne pour épargner à notre corps une accumulation de toxines.
    • Les aliments qui entretiennent notre fiore intestinale régulièrement sont à (re)découvrir, car cette dernière est garante de notre immunité et a besoin d’être particulièrement cultivée.
    • N’oublions pas enfin les aliments qui contiennent des fibres, pour bien éliminer les déchets du corps.
    • Il est aussi très important d’aimer ce que l’on mange, de prendre du plaisir. La frustration produit du stress, auquel notre système immunitaire est sensible.

    Comment nous nourrir pour optimiser notre immunité ?
    Choisir des aliments bio, c’est réduire les substances toxiques que l’on absorbe et aussi agir pour qu’il y en ait moins dans notre environnement. Les aliments sont également plus riches en nutriments lorsqu’ils sont bio.
    Les animaux sont plus sains (moins stressés, moins intoxiqués aux produits chimiques) et ont une vie plus digne que celle de leurs congénères des élevages industriels !
    • Consommer des aliments riches en enzymes est essentiel, surtout au début des repas, car cela aide à digérer la suite. Penser aux graines germées, aux crudités préparées au dernier moment, aux poissons et aux viandes crus marinés dans du citron. Utiliser des herbes etdes plantes aromatiques (persil, ciboule, ail, basilic, gingembre, menthe, coriandre, aneth)… Celles-ci ne sont pas juste savoureuses, elles sont également riches en enzymes, ce qui complète la longue liste de leurs nutriments et de leurs vertus.
    • Chaque jour, penser à déguster des fruits frais et mûrs, et à chaque repas des légumes frais et crus de saison préparés au dernier moment pour préserver leurs vitamines et leurs enzymes. Ne pas oublier de varier les couleurs, rouge, vert, orange, jaune ! Créer de jolies assiettes colorées pour faire le plein de vitamines et en plus avoir bonne mine !
    • Les verdures(salades, alfalfa, persil…) sont riches en chlorophylle et en bêta-carotène(épinards, blettes).
    • Inclure des algues alimentaires régulièrement à petite dose, pour leur richesse nutritionnelle et surtout pour leur capacité à nous dépolluer, notamment des métaux lourds, de plus en plus répandus.
    • Utiliser des huiles végétales de première pression à froid variées pour l’apport en vitamine E (vitamine antioxydante) et en acides gras essentiels de types oméga-3 et 6 (colza, noix,chanvre)… Veiller à leur qualité et les garder au frais. Attention, la cuisson les altère, et elles deviennent alors nocives.
    • Penser aux aliments fermentés pour cultiver notre flore intestinale : yaourts (y compris de soja), kéfir, miso, choucroute crue…
    • Choisir des aliments pas ou peu raffinés ( = complets ou semi complets), éviter les additifs, les aliments industriels, les conserves… Place au frais et au naturel !
    • Chaque fois que possible, préférer des céréales sans gluten, (riz, millet, quinoa, sarrasin), qui sont plus digestes. Si votre santé est plutôt fragile, réduisez ou excluez pour quelques mois les céréales contenant du gluten, car il se peut que vous y soyez intolérant.
    • Produits laitiers modérément ! préférer le lait cru bio, les fromages fermiers (au laitcru)
    • Gare au sucre, et surtout au sucre blanc ! Celui-ci abaisse les défenses immunitaires. Se méfier du sucre caché et, pire, de l’aspartame, qui est soupçonné être cancérigène. Préférer le sucre complet, le miel (non chauffé, car cela altère sa qualité) ou les sirops de riz (un des plus doux), d’érable…stevia, xylitol (s'ils ne viennent pas de CHINE!!!)
    • Réduire la quantité de sel, choisir du sel non raffiné ou du sel aux herbes. Découvrir les sauces soja (shoyu, tamari) plus assimilables.
    • Introduire des protéines végétales de qualité dans nos menus : céréales (non raffinées) et légumineuses (pois et pois chiches, haricots en grains, lentilles variées, soja, tofu et tempeh), qui de surcroît nous apporteront des glucides lents. Ne pas oublier les oléagineux (noix, amandes, noisettes, pignons…) pour leur richesse en vitamine E et lipides de qualité.
    • Diminuer la consommation des viandes rouges et des charcuteries car leurs graisses saturées surchargent l’organisme et l’acidifient ; préférer les volailles, les œufs et les poissons (crus et marinés de préférence, ou peu cuits) de bonne qualité.
    • Attention à l’excès de cuisson, qui dégrade les aliments et les rend parfois nocifs. Les graisses cuites sont à proscrire, notamment les fritures et les grillades, qui sont cancérigènes en cas d'abus. Préférer des méthodes de cuisson qui préservent au maximum l’intégrité des aliments (cuisson à la vapeur douce, à l’étouffée, en cocotte). Savoir qu' un peu de romarin ajouté aux viandes cuites au barbecue neutralise partiellement les effets négatifs des protéines carbonisées (source : le VIDAL des plantes)
    • Un repas doit être simple et coloré. Attention à l’excès de mélanges. Déguster les fruits seuls de préférence. Éviter les desserts et les douceurs en fin de repas (préférer un « goûter » de fruits, par exemple, pour combler les envies de sucré). Éviter de se coucher l’estomac plein (cela permet de mieux dormir). Attention à l’eau du robinet, qui est polluée ; un filtre à eau est un bon investissement.

    Notre monde est tellement pollué que choisir de renforcer son système immunitaire est presque une question de survie, notamment sur le long terme. Nous transmettons notre patrimoine immunitaire à nos enfants ; si nous avons des « dettes » (carences et faiblesses), elles risquent de leur revenir (les métaux lourds sont transmis par voie placentaire !). Que cela nous encourage et nous renforce dans nos choix

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