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মোটা হওয়ার কারণ কি?

“আমি হাওয়া খেলেও মোটা হই!” আমাদের অনেক কাছের মানুষ এমন অভিযোগ করে থাকেন। আবার অনেকেই বলেন খাদ্যাভ্যাস নিয়ন্ত্রণ করে এমনকি ব্যায়াম করেও ওজন নিয়ন্ত্রণে আনতে পারছেন না। আপনাদের সবার জন্য বলছি, আমাদের প্রতিদিনের খুব-ই তুচ্ছ কিছু ভুল অভ্যাস ও অনিয়ম প্রতিনিয়ত মোটা হওয়ার কারণ হয়ে উঠছে।

কী সেই অভ্যাসগুলো? জানতে চান?

আপনি কি কোন বেলায় খাবার না খেয়ে থাকছেন?

২০১১ সালে ক্যালরি কনট্রোল কাউন্সিল একটি জরিপ চালায়। সেখানে দেখা গেছে যে ১৭ শতাংশ অ্যামেরিকান নাগরিক ওজন কমানোর জন্য দিনে এক বেলা না খেয়ে থাকেন। গবেষণায় পাওয়া গেছে, এক বেলার খাবার, বিশেষ করে সকালের নাস্তা না করলে শরীরে মেদ জমার পরিমাণ বেড়ে যায়। খাবার না খেলে মেটাবোলিজমের মাত্রা কমে যায় এবং ক্ষুধা বেড়ে যায় যা মানুষের মোটা হওয়ার কারণ।

অতিরিক্ত টিভি দেখার ফল!

টিভি দেখা অন্যতম গুরুত্বপূর্ণ মোটা হওয়ার কারণ। টিভি দেখার সময় আমরা অলস ভাবে বসে বা শুয়ে থাকি। এসময় অন্যান্য কাজ করেও ক্যালরি ক্ষয় করা সম্ভব। তবে টিভি দেখতে দেখতে ছোট খাটো হাতের কাজ করলে বা ঘর গোছালে ক্ষতির পরিমান কমানো সম্ভব।

আপনার প্লেটে খাবারের পরিমান কি অনেক বেশি?

বড় প্লেটে একবারে অনেক খাবার নিলে আস্তে আস্তে খাওয়ার পরিমাণও বাড়তে থাকে। সুতরাং প্রথমেই প্লেটে কম খাবার নিন। পরে দরকার পড়লে সামান্য নিতে পারেন। প্লেটে বেশি খাবার নেয়া মোটা হওয়ার কারণ।

যথেষ্ট পরিমানে পানি পান করুন।

নিয়মিত প্রচুর পরিমাণে পানি পান করতে হবে। খাওয়ার আগে ২ কাপ পানি পান করলে ক্ষুধা কমে আসে; ফলে খাওয়ার পরিমান নিয়ন্ত্রণ করা সম্ভব হয়। অতিরিক্ত ক্ষুধা লাগা মোটা হওয়ার কারণ।

অতিরিক্ত বেশি বা কম ঘুমাবেন না।

নিয়মিত ৬-৭ ঘণ্টা ঘুমানো উচিত। যদি কেও দিনে ৫ ঘণ্টার কম ঘুমান তাহলে তার পেটে একজন সাধারন মানুষের তুলনায় ২.৫ ভাগ বেশি মেদ জমে। আর যারা ৮ ঘণ্টার বেশি ঘুমান তাদের পেটে অল্প ঘুমানো লোকের তুলনায় সামান্য কম পরিমাণ মেদ জমে যা মোটা হওয়ার কারণ হয়ে ওঠে।

দেরি করে না খেয়ে সময় মতো খান।

পাকস্থলী ফাঁকা থাকলে রাতে ঘুমানোর সময় আপনার শরীর অতিরিক্ত মেদ ব্যবহার করে শরীরের মেদ কমিয়ে দেয়। তাই যারা রাত ৮ টার মধ্যে রাতের খাবার খেয়ে নেন তাদের শরীরে অন্যান্যদের তুলনায় মেদ কম পাওয়া যায়। শরীরে মেদ জমা মোটা হওয়ার কারণ।

নিয়মিত ওজন মাপুন।

নিজের ওজন সম্বন্ধে ধারনা থাকা প্রয়োজন। ওজন বৃদ্ধিও অনেক বড় মোটা হওয়ার কারণ। ওজন বেশি হলে কমানোর আকাঙ্ক্ষা জাগে। আবার ওজন নিয়ন্ত্রণের চেষ্টা করার সময় নিয়মিত ওজন কমতে দেখলে এক ধরনের মানসিক প্রশান্তি আসে।

লো ফ্যাট খাবারকে ‘না’ বলুন!

খাবারের গায়ে ‘লো ফ্যাট’ লেখা দেখলে আমরা সবাই আনন্দের সাথে সেই খাবার গ্রহন করি। এসব খাবারে কিছু ক্যালরি কম থাকে সেটা ঠিক। তবে এসব খাবার ক্ষতিকর ফ্যাটের পরিবর্তে আঁশহীন খাদ্য উপাদান বহন করে থাকে। ফলে আপনি দ্রুত এই খাবারগুলো হজম করে ফেলেন এবং আপনার আবার খাওয়ার চাহিদা তৈরি হয়। ঘন ঘন খাওয়া মোটা হওয়ার কারণ।

দ্রুত খাওয়া মোটা হওয়ার কারণ

খাওয়ার সময় আমাদের পাকস্থলী ভর্তি হল কি না তা জানতে আমাদের মস্তিস্কের ২০ মিনিট সময় লাগে। গবেষণায় পাওয়া গেছে, যারা ধীরে খায় তারা দ্রুত গতিতে খাওয়া ব্যক্তির থেকে প্রত্যেক বেলার প্রায় ৬৬ ক্যালরি কম গ্রহণ করে যা এক বছরে আপনার ২০ পাউন্ড ওজন কমিয়ে দিতে পারে।

পুষ্টিবিদ বা চিকিৎসকের পরামর্শ নিন।

অনেকে নিজে যা মনে করেন বা কোন বন্ধুর কাছ থেকে যা শোনেন তাই করতে শুরু করেন। এগুলো অনেক সময় মোটা হওয়ার কারণ হতে পারে। সুতরাং কোন রকম পদক্ষেপ নেয়ার আগে চিকিৎসকের পরামর্শ নিন।

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