प्रौंढ व्यक्तीने प्रतिदिनी किती आहार घेतला पाहिजे? :-How Much Food Should adult Eat Every Day?

प्रत्येकाला वाटते आपण निरोगी आणि तंदुरुस्त रहावे. पण काही कारणा मुळे पर्याप्त आहार आणि पर्याप्त आराम न मिळाल्या मुळे आपल्याला अशक्तपणा येतो आणि आजारी पडतो. म्हणून प्रौढ व्यक्तीने रोज किती आहार करावा? आपल्या नुसार प्रत्येक प्रौढ व्यक्तीने निरोगी राहून आपले वजन न वाढून देऊन रोज किती आहार करावा? बरेच जण आपल्याला सल्ला देतात कि जास्त खाल्याने केवळ आपला वजन वाढते. हे बरोबर आहे पण आपण काय खातो, किती खातो आणि कधी खातो या सगळ्याचा आपल्या आरोग्यावर प्रभाव पडतो.

प्रौंढ व्यक्तीने प्रतिदिनी किती आहार घेतला पाहिजे:

पहिले भरपुर आहार घेणे व नंतर बऱ्याच वेळा साठी उपाशी राहणे यामुळे आपल्याला अधिक भूक लागते. प्रतेक प्रौढ व्यक्तीला आपल्या खाण्या पिण्यावर लक्ष  देणे आवश्यक आहे. काही लोक आपला आहार वेळेवर घेत नाही, असे केल्यामुळे अशक्तपणा येतो. जर आपण आहार ठीक प्रकारे खात नसाल तर काही गोष्टींकडे लक्ष दिले पाहिजे. सकाळचा नाश्ता केल्याने वजन कमी होतो परंतु कधी आपण याच्या दुष्परीणामाचा कधी विचार केला आहे? सकाळचा नाश्ता खूप आवश्यक आहे .कारण झोपून उठल्या नंतर आपला पोट रीकामा असतो म्हणून आहार घेणे अवश्यक आहे.

प्रत्येक व्यक्तीने  दिवसातून एकदातरी नाश्ता केला पाहिजे आणि नाश्ता न केल्यामुळे एसिडीटी (आंबटपणा) आणि gas च्या समस्या होतात.  अनावश्यक वजन वाढणे या सारख्या समस्या होऊ शकतात. नाश्ता केल्याने अनेक फायदे होतात. कारण ७ – ८ तासांच्या झोपेनंतर आपल्याला विविध कामे करण्यासाठी उर्जेची आवश्यकता असते,  हि उर्जा आहारा मुळे मिळते. असे म्हणतात कि नाश्ता हा राजा प्रमाणे करावा, दुपारचे जेवण राजकुमारा प्रमाणे करावे, आणि रात्रीचे जेवण भिक्षु प्रमाणे करावे. प्रत्येक भोजन करताना आहाराची मात्रा नियंत्रित करणे आवश्यक आहे.

प्रौंढ व्यक्तीने प्रतिदिनी किती आहार घेतला पाहिजे आणि कधी घेतला पाहिजे:

अनेक अध्ययना नंतर हे समोर आले आहे कि वजन कमी करण्यासाठी रात्री कमी कॅलरी वाला भोजन करावा. याचा असा अर्थ होत नाही कि फक्त नाश्ता केल्याने आपला वजन कमी होतो. दिवसातून ३ वेळा जास्त आहार घेणे किंवा दिवसातून ६ वेळा थोडा थोडा आहार घेणे गरजेचे आहे आणि आपल्याला या सगळ्या गोष्टींची सवय केली पाहिजे. आपण प्रतिदिनी सेवन केलेल्या कॅलरी ची मात्रा महत्वपूर्ण असते. जर आपण दिवसातून थोड्या थोड्या वेळाने ६ – ७ वेळा आहार घेणे पसंद करत असाल तर तसे करा. जर असा आहार घेऊन आपल्याला भूक लागत असेल तर दिवसातून तीन वेळा जास्त आहार घेत जा.

आपण रोज किती कॅलारी चे सेवन करत आहात या गोष्टीकडे लक्ष द्या, खूप कमी लोकांना माहित असते कि दररोज किती आहार घेतला पाहिजे, आहारात कोणत्या कोणत्या पदार्थाचा समावेश केला पाहिजे, अनावश्यक कॅलारीस नष्ट करण्यासाठी व्यायाम केला पाहिजे. व्यायाम करण्याच्या आधी व नंतर काय खाता याचा परिणाम आपल्या उर्जा पुनर्प्राप्ती प्रक्रिया तसेच मांसपेशींची बनावट, ताकद याच्यावर पडतो. सगळ्यात महत्वाचे म्हणजे आपण रोज कॅलारीस, प्रोटीन आणि कार्बोहायड्रेट चे सेवन योग्य मात्रेत करा, या पोषक तत्वांचा स्त्रोत उच्च गुणवत्तेच्या खाद्य पदार्थांमध्ये असतो. दिवसभरात सहा वेळा थोडा थोडा पोषक आहार घेत जा यामुळे आपली पचन शक्ती चांगली होत जाते. आपल्याला भूक कमी लागते आणि रक्ता तील साखर नियंत्रित राहते तसेच आणखीन काही आजार दूर होतात. अध्ययनातून हे समोर आले आहे कि नाश्ता साठी सकाळी ७ – ८ ची वेळ, दुपारच्या खाण्याची वेळ १२ – १ आणि रात्री च्या जेवणाची वेळ ६:३० ते ७ : ३० ची वेळ योग्य असते.

प्रत्येकाला प्रश्न पडतो कि रोज किती आहार केला पहिजे ? यावेळेत काही नाश्ता केला पाहिजे का? ज्यांना आपला वजन कमी करायचा असेल त्यांनी वर सांगितलेल्या वेळे नुसार आहार घेणे महत्वपूर्ण आहे. मिश्रित आहार घेणे म्हणजे ज्याच्यात सगळे पोषक तत्व असतील असा आहार . भूक कमी करण्यासाठी धूम्रपान किंवा दारू यांचा सहारा घेऊ नये. फळ आणि भाज्यांचा सेवन करा. जर आपल्याला गोड आवडत असेल तर आणि आपल्याला मधुमेह नसेल तर आपण कधी कधी चॉकलेट, केक किंवा आईसक्रीम खाऊ शकता. परंतु हे खाल्यामुळे त्यात असलेल्या अतिरिक्त कॅलरीज मुळे वजन वाढते आणि ज्यामुळे मधुमेह ची संभावना वाढते. आपण जेंव्हा तणावात असतो आपल्याला गोड खाण्याची इच्छा वाढते कारण गोड पदार्थांमध्ये आपला मूड ठीक करण्याचे गुण असतात. ताजी फळ आणि भाज्या सलाड च्या रूपाने खाणे फायदेमंद असते. असे म्हणतात कि फळ हे रीकाम्या पोटी खावे कारण अन्य पदार्थान सोबत खाल्याने ते  पोटात कुजतात आणि ज्यामुळे अपचन होते परंतु हे पूर्ण पणे चुकीचे आहे .

रोजच्या आहारात मद्य चा समावेश करने चांगले असते का ? काही लोक असे मानतात कि रोज एक ग्लास वाईन पिणे आरोग्यासाठी चांगले असते. रोज मद्य सेवन केल्याने आपला यकृत खराब होऊ शकतो, विशेष करून महिलांमध्ये रोज मद्यपानाच्या सेवना मुले ब्रेस्ट कॅन्सर होण्याची संभावना जास्त असते. पोलीफेनोल्स हे डार्क चॉकलेट, चहा, डाळिंब आणि ब्लुबेरी मध्ये असतात. आपण सीमित मात्रेत दुध, अंडी आणि मांस मासे यांचे सेवन करू शकता. कोणतेही खाद्य जास्त प्रमाणत खाल्याने ते अति नुकसानदायक ठरते.

जर तुम्हाला काही शंका असतील तर तुम्ही कमेंट बॉक्स द्वारे आम्हाला प्रश्न विचारू शकता. आमचे तज्ज्ञ डॉक्टर्स तुमच्या प्रश्नांचे लवकरात लवकर निवारण करतील!! 

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