বাদাম ওজন বাড়ায় নাকি কমায়

বর্তমান সময়ে আমরা সবাই ওজন সচেতন। কিভাবে ওজন ঠিক রাখা যায় কিংবা ওজন বেড়ে গেলে কিভাবে তা কমানো যায় এ নিয়ে আমাদের চিন্তার কোন শেষ নেই।

স্বাভাবিক ওজনের ব্যক্তিরা দেখতে যেমন আকর্ষনীয় হন তেমন তারা সুস্বাস্থ্যর অধিকারীও হন। অর্থাৎ, তারা বিভিন্ন জটিল রোগ থেকে নিজেদের দূরে রাখতে পারেন। এজন্য ওজন ঠিক রাখতে অনেকেই নিয়ন্ত্রিত আহার করেন। আবার যাদের ওজন স্বাভাবিকের চেয়ে বেশি তারা ওজন কমাতে অনেক খাবার একেবারেই বর্জন করে দেন বা কঠিন ব্যায়াম করে থাকেন। কিন্তু তাদের এ ধারনা একদম ঠিক নয়।

পুষ্টিবিদরা বলেন, খাবার বর্জন নয় বরং পরিমিত আহারের মাধ্যমে স্বাস্থ্যকর ওজন বজায় রাখা সম্ভব। ওজন কমানোর ক্ষেত্রে আমাদের অনেকের মাঝে একটি ধারনা রয়েছে সেটি হল, “বাদাম ওজন বাড়ায়” এ ধারনাটি একেবারেই ভুল। অনেকেই ভাবেন বাদামে উচ্চমানের ফ্যাট রয়েছে যা ওজন বৃদ্ধির কারন, কিন্তু আসলে তা নয়।

পুষ্টিবিদরা ডায়েটে বাদাম খাওয়ার পরামর্শ দিয়ে থাকেন কেননা বাদামে রয়েছে প্রচুর ভিটামিন-ই, ক্যালসিয়াম, প্রোটিন, ফাইবার, স্নেহ এবং আরও কিছু প্রয়োাজনীয় উপাদান। সম্প্রতি বেশ কিছু গবেষনায় প্রমানিত হয়েছে যে, বাদাম ওজন কমাতে বিষেশভাবে সহায়তা করে। যারা খাদ্য নিয়ন্ত্রন করেন তারা খাবারের ক্যালরিভ্যালু বেড়ে যাওয়ার ভয়ে বাদাম এড়িয়ে চলেন। তারা জানেন না যে, বাদামে শর্করার পরিমান খুবই কম তাই এটি গ্রহনে ওজন বেড়ে যাওয়ার ঝুকি নেই।

সকালের নাস্তার সাথে একমুঠ বাদাম গ্রহনে আমাদের পেট দীর্ঘক্ষন ভরা থাকে বলে ক্ষুধাবোধ কম হয় এবং যার ফলে দুপুরে বেশি খাওয়ার প্রবনতা কমে যায়।এছাড়াও বাদামে রয়েছে পটাশিয়াম, ম্যাগনেশিয়াম সহ বিভিন্ন খনিজ উপাদান।

নিচে আমরা বাদামের কিছু স্বাস্থ্য উপকারিতা সম্পর্কে জানবোঃ

১. চীনাবাদামঃ চীনাবাদাম আমরা সকলেই চিনি। আমাদের দেশে প্রচুর চাষ হয় এই বাদাম সহজলভ্য এই বাদামের উপকারিকা বলে শেষ করা যাবে না।চীনাবাদামে আছে প্রচুর প্রোটিন, আমরা জানি ওজন কমানোর ক্ষেত্রে প্রোটিন সকল পুষ্টি উপাদানের শীর্ষে। হাই প্রোটিন ডায়েট দীর্ঘক্ষন আমাদের ক্ষুধাবোধ থেকে মুক্তি দেয়, এবং আমাদের খাবার প্রবনতা কমে যায় যা আমাদের ওজন কমানোর ক্ষেত্রে সহায়ক।

চীনাবাদামে আরও রয়েছে ফাইবার বা খাদ্য আশ। ফাইবার জাতীয় খাবারে ফ্যাটের পরিমান একেবারেই কম। ফাইবার প্রোটিনের মতই দীর্ঘক্ষন ক্ষুধাবোধ থেকে মুক্তি দেয়। এছাড়া উচ্চ আশ সমৃদ্ধ খাবার কোলেস্টেরল উৎপাদনে বাধা দেয়, ডায়াবেটিস এবং হৃদরোগের ঝুকি কমায়। বাদাম আমাদের শরীরে মেটাবলিক রেট বাড়ায়। চীনাবাদামে রয়েছে মনোআনস্যাচুরেটেড এবং পলিআনস্যাচুরেটেড ফ্যাট যা আমাদের শরীরে অতিরিক্ত চর্বি জমায় না। এদেরকে গুড ফ্যাট ও বলা হয়।

২. কাঠবাদামঃ কাঠবাদাম আমারা অনেকেই চিনি, ডিম্বাকৃতি গাঢ় বাদামি রঙের এই বাদামটি পুষ্টিগুনে ভরপুর। এতে রয়েছে প্রচুর অ্যান্টিঅক্সিডেন্ট যা আমাদের শরীরকে বিষক্রিয়ার হাত থেকে রক্ষা করে। এতে আরও রয়েছে অত্যাবশ্যকীয় ফ্যাটি এসিড, ফাইবার, প্রোটিন, কপার।
(ক) কাঠবাদাম রক্তে কোলেস্টেরলের মাত্রা কমায় এবং শরীরে মেদ জমতে বাধাপ্রদান করে।
(খ) এছাড়াও কাঠবাদামে রয়েছে ভিটামিন-ই যা আমাদের স্কিন এবং চুলের জন্য অত্যন্ত উপকারী।
গ) কাঠবাদাম ভিটামিন বি২ এর ভালো উৎস, ভিটামিন বি২ আমাদের শরীরের মেটাবলিক রেট বাড়ায় ।

৩. কাজুবাদামঃ আমরা সকলেই কমবেশি কাজুবাদাম চিনি। পায়েশ,ফিরনি, সেমাই ইত্যাদি নানারকম খাবার সাজাতে ব্যাবহার করা হয় এই বাদাম। কিন্তু আমরা কি এই বাদামের উপকারিতা গুলো জানি ?
তবে জেনে নেওয়া যাক-
(ক) কাজুবাদাম ভিটামিন-ই এর একটি সমৃদ্ধ উৎস আমরা সকলেই ভিটামিন -ই এর উপকারিতা জানি।
(খ) কাজুবাদামে রয়েছে এন্টি এজিং উপাদান যা আমাদের বুড়িয়ে যাওয়ার হাত থেকে রক্ষা করে।
(গ) এছাড়াও কাজুবাদামে রয়েছে কোলেস্টেরল, মাইগ্রেন, উচ্চরক্তচা, ব্লাড সুগার নিয়ন্ত্রন করার শক্তি ।

৪. পেস্তাবাদামঃ পেস্তাবাদাম আমাদের দেশে খুব একটা প্রচলিত না হলেও আমরা অনেকেই এই বাদাম চিনি। পেস্তাবাদাম ফাইবার এবং প্রোটিনের ভালো উৎস, নিয়মিত পেস্তাবাদাম গ্রহনে শরীরে শর্করার মাত্রা কমে, হজমের হার ত্বরান্বিত হয়, হার্টের রোগ প্রতিরোধ করে।এতে আরও রয়েছে ভিটামিন-ই যা আমাদের ত্বক ও চুল সুন্দর রাখে।

তাই যাদের ওজন বেশি তারা বাদামকে খাদ্য তালিকা থেকে একেবারে বাদ না দিয়ে, পরিমিত পরিমানে গ্রহন করুন। সবচেয়ে ভালো ফলাফলের জন্য একজন বিশেষজ্ঞ পুষ্টিবিদের সাথে যোগাযোগ করে সঠিক খাদ্য তালিকা ও নিয়ম অনুসরণ করুন  এবং সুস্থ থাকুন।

লেখক-আয়েশা সিদ্দিকা সুরভী
খাদ্য ও পুষ্টি বিজ্ঞান

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