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মহিলাদের যে বিশেষ খাবার নিয়মিত খাওয়া উচিৎ

পুরুষদের শারীরিক গঠন এবং মহিলাদের শারীরিক গঠন এক নয়। একজন পুরুষ সর্বদা স্বাভাবিক খাবার খেয়ে জীবন যাপন করতে পারে কিন্তু মহিলাদের ক্ষেত্রে একটু ভিন্ন। এর কারন হলো, প্রাকৃতিকভাবেই মহিলাদের অনেক গুলো বায়োলজিক্যাল ইন্টারমেডিয়েট অবস্থার সম্মুখিন হতে হয়। যেমন বাচ্চা জন্মদেয়া এবং ঋতুস্রাব  বিশেষ করে একটি জটিল হরমোনাল পরিবর্তন ঘটে তাই তাদের কে বয়স অনুযায়ী খাবারের দিকে খেয়াল রাখতে হয়।

২০ থেকে ৩০ বছরের মাঝে যদি আপনি থাকেন তবেঃ 

যাদের বয়স এই সীমার মধ্যে আছে। নিউট্রিসিয়ানদের মতে তাদের দিনে কম করে হলেও ৬০-৭০ গ্রাম পরিমাণ প্রোটিন জাতীয় খাবার খাওয়া প্রয়োজন। প্রতিদিনের খাবারের তালিকায় প্রোটিনের চাহিদা পূরণের জন্য তিনি চামড়া ছাড়া মুরগির মাংস, মাছ, ডিম, মটরশুঁটি ও লো-ফ্যাট দুগ্ধ জাতীয় খাবার খাওয়ার পরামর্শ দেন।

কিশোর বয়স পেরিয়ে গেলেই আপনাকে খেয়াল রাখতে  হবে যে, সার্বিকভাবে সুস্থ থাকার জন্য মাংসপেশি ও হৃদযন্ত্রের যথাযথ কার্যকর থাকা প্রয়োজন। আর তাই শরীরে প্রয়োজন সঠিক মাত্রার পটাশিয়াম। কিন্তু ইউএসডিএ (দ্য ইউনাইটেড স্টেটস্‌ ডিপার্টমেন্ট অব এগরিকালচার)-এর মতে, ২০-৩০ বছর বয়সী অধিকাংশ নারীই সঠিক চাহিদার চাইতে কম পরিমাণে পটাশিয়াম সমৃদ্ধ খাবার খান। দুই কাপ পরিমাণ ফলমূল (একটি আপেল, একটি কলা, টক দই ও স্ট্রবেরি) এবং আড়াই কাপ পরিমাণ সবজি (যেকোনো শাক-সবজি, সাথে ব্রোকলি থাকলে ভালো হয়) খেলে শরীরে প্রতিদিনের পটাশিয়ামের চাহিদা পূরণ করা সম্ভব।

আমরা যে খাবার তেল খেয়ে থাকি তা অধিকাংশই হলো উচ্চমাত্রার ফ্যাটি এসিড। আর ফ্যাটি এসিডের মধ্যে কয়েকটি প্রকার আছে যার ওমেগা-৩ ফ্যাটি এসিড সবচেয়ে উপকারী। কেননা ওমেগা-৩ ফ্যাটি এসিড আপনার শরীরে সেরেটোনিনের মাত্রা বাড়াতে সাহায্য করবে। সেরেটোনিন হলো মস্তিষ্কে ভালো লাগার অনুভূতিটি কাজ করানোর এক রাসায়নিক পদার্থ। যেহেতু এই সময়টাতে মেয়েদের মধ্যে হতাশাগ্রস্ত থাকার প্রবণতা বেশি লক্ষণীয়, তাই তাদের শরীরে ওমেগা-৩ ফ্যাটি এসিডের সঠিক চাহিদা পূরণ করা বেশ প্রয়োজন। স্যামন ও টুনা মাছ ওমেগা-৩ ফ্যাটি এসিডের সবচাইতে ভালো উৎস। এছাড়াও আখরোট ও বিভিন্ন ধরনের সামুদ্রিক মাছ থেকেও এর চাহিদা পূরণ করা সম্ভব।

এরপর যখন আপনি পৌছাবেন চল্লিশে তখন যে নিউট্রেশন গুলো প্রয়োজনঃ 

আপনার লাইফের সবচেয়ে ব্যস্ত সময় হলো এই অংশটি।  যেখানে ক্যারিয়ার, সংসারের কাজ, সামাজিক ও পারিবারিক দায়দায়িত্ব পালন করতে করতে নিজের দিকে যত্ন নেয়াটা ভুলে যাবেন। আর ভুলে গেলে কিন্তু ক্ষতি সবার! কারণ আপনি ভালো থাকলেই আর সবাইকে ভালো রাখতে পারবেন। শরীরে সঠিক পুষ্টির চাহিদা পূরণে এই সময়ে যা যা করা দরকার।

জিবনের এই সময়ে বিশেষ করে মেয়েদের গর্ভধারণ করে থাকেন বেশি কেননা গর্ভধারণের একেবারেই শেষ পর্যায় ধরা যায়, তাই গর্ভে থাকা শিশুর সঠিকভাবে বেড়ে ওঠা ও শিশুকে বুকের দুধ খাওয়ানোর কারণে শরীরে যথাযথ পুষ্টির প্রয়োজন হয়। তাই এ সময়ে ফোলেট সম্পন্ন খাবার খাওয়া জরুরি। এছাড়াও ফোলেট হৃদরোগেরও ঝুঁকি কমায়। তাই ফোলেট সম্পন্ন খাবার হিসেবে ছোলা, পালং শাক, ব্রোকলি, কমলার জুস খেলে প্রতিদিনের ফোলেটের চাহিদার ৪০০ মাইক্রোগ্রাম পরিমাণ পূরণ করা সম্ভব।

যখন আপনি প্রচুর প্রেশারে থেকে কাজ করবেন তখন আপনার অনেক বেশি খাবারের রুচিও থাকেনা তাই অল্প খেয়েও যেন আপনার পরিপূর্ণ নিউট্রিশন ঠিক থাকে তার জন্য আছে ফাইটোনিউট্রীয়েন্স।  লেসলি বনকি বলেন, ‘এই যৌগটি মূলত অ্যান্টিঅক্সিডেন্ট সম্পন্ন, যা বয়স বৃদ্ধির প্রক্রিয়ায় ধীরগতি আনে, হৃদরোগের ঝুঁকি কমায় এবং ডিএনএ’র নানা পরিবর্তন প্রতিরোধ করে যা ক্যান্সারের ঝুঁকি কমায়। ফাইটোনিউট্রিয়েন্টস সম্পন্ন খাবার হিসেবে খেতে পারেন ডার্ক চকোলেট, কফি এবং নানা ধরনের শাক-সবজি। এসব খাবারে ফাইটোনিউট্রিয়েন্টসের পরিমাণ থাকে বেশি।

জীবনের এই চ্যাপ্টারে আপনাকে সহযোগিতা করার জন্য আরেকটি বিশেষ উপাদান আছে যা হলো আয়রন। আপনাকে প্রতিনিয়ত অল্প পরিমাণ আয়রন যুক্ত খাবার খাওয়া জরুরী। শরীরে আয়রনের চাহিদা পূরণে প্রতিদিনের খাদ্য তালিকায় ১৮ মিলিগ্রাম আয়রন সমৃদ্ধ খাবার, যেমন- চর্বিহীন গরুর মাংস, সয়াবিন, মিষ্টি কুমড়ার বীচি, চামড়া ছাড়া মুরগির মাংস, ব্রোকলি, ডিমের কুসুম, শুকনো ফলমূল, গাঢ় সবুজ রঙের শাক-সবজি, বিভিন্ন রকম ডাল ও শস্য জাতীয় খাবার খেতে পারেন।

এবার আপনি যখন থাকবেন পঞ্চাশের ঘরেঃ 

এবার হলো একটু বিশ্রামের পালা। এই সময় সন্তান বড় হয়ে যাওয়া এবং ক্যারিয়ারের শেষের দিকে। এ সময় আপনার শারীরিক অক্ষমতাও আর আগের মত থাকবেনা তাই আপনাকে আলাদা কিছু নিউট্রিশন আপনার খাবারে যুক্ত করতে হবে।

ক্যালসিয়াম ,এই সময়টাতে শরীরের আয়রন শোষণ ক্ষমতা কমে যায়। কারণ ক্যালসিয়াম শোষণের জন্য ঠিক যে পরিমাণ এসিড পাকস্থলীতে তৈরি হওয়া প্রয়োজন, সে পরিমাণ হয় না। তাই প্রতিদিনের খাবার তালিকায় ১,০০০ মিলিগ্রামপরিমাণ ক্যালসিয়াম জাতীয় খাবার রাখুন। দুধ, বরবটি, কাজুবাদাম, ব্রোকলি, বাঁধাকপি, ঢেঁড়শ ও পালং শাক থেকে ক্যালসিয়ামের চাহিদা পূরণ করতে পারেন। 

ভিটামিন ডি এই ভিটামিন শরীরে ক্যালসিয়াম শোষণে সাহায্য করে, রোগ প্রতিরোধ ক্ষমতা বাড়ায় এবং ব্রেস্ট ও কোলন ক্যান্সারের ঝুঁকি কমায়। কিন্তু বয়স চল্লিশের কোঠায় পৌঁছাতেই শরীরে ভিটামিন ডি এর কর্মক্ষমতা কমে যেতে শুরু করে। লেসলি বনকি বলেন যে, ভিটামিন ডি-এর উৎস খুব কমই আছে বলা চলে।

ফাইবার ফাইবার হজম শক্তি বাড়ায়, শরীর থেকে ক্ষতিকারক পদার্থ বের করে দেয়, রক্তচাপ নিয়ন্ত্রণ করে এবং ক্যান্সারের প্রতিরোধক হিসেবে কাজ করে। এছাড়াও ফাইবার কোলেস্টেরল কমাতেও সাহায্য করে। ফলমূল, শাক-সবজি, ওটস্‌, পাউরুটি, কাজুবাদাম, ফুলকপি, স্ট্রবেরি ও মটরশুঁটি থেকে প্রচুর ফাইবার পাওয়া যায়।

এভাবেই আপনি আপনার খেয়ালে খাবারের রুটিন রাখতে পারেন। এতে করে আপনাকে কিছু দিন পরপর করে ডাক্তারের কাছে যেতে হবেনা এবং আপনি সর্বদা একজন সুস্থ সাবলিল মানুষ হিসেবে জীবন যাপন করবেন।

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