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ভুট্টা অনেকেরই পছন্দ। পপকর্ন থেকে শুরু করে কর্নমিল, কর্ণ ফ্লাওয়ার, কর্ন স্যুপ তৈরিতে ভুট্টার অবদান আমরা জানি।তবে এবার জেনে নিন স্বাস্থ্যগুনে ভরপুর ভুট্টার কথা।
অনেকেই ভুট্টা খেতে পছন্দ করেন। বিশেষ করে বর্ষায় নুন-লঙ্কা ও লেবুর রস সহযোগে ভুট্টাপোড়া খাওয়ার মজাই আলাদা। শুধু স্বাদের দিক থেকেই নয় স্বাস্থ্যগুণে ভরপুর এই ভুট্টায় ১০০ গ্রাম সেদ্ধ ভুট্টায় ৯৬% ক্যালোরি, ৭৩% জল, ৩.৪ প্রোটিন, ২১ গ্রাম কার্বস, ৪.৫ গ্রাম চিনি, ২.৪ ফাইবার এবং ১.৬ ফ্যাট থাকে। তাই ভুট্টাকে সুপারফুড বলে মনে করেন বিশেষজ্ঞরা। চলুন তবে জেনে নেওয়া যাক ভুট্টার উপকারিতাঃ
১. চোখের উপকারেঃ ভুট্টায় ক্যারোটিনয়েড লুটিন এবং জেক্সানথিনের মতো প্রয়োজনীয় অ্যান্টিঅক্সিডেন্ট থাকে। এটি অপটিক টিস্যু থেকে ক্ষতিকারক ফ্রি রেডিক্যালস দূর করে এবং দৃষ্টিশক্তি বাড়ায়। পাশাপাশি চোখের সূক্ষ্ম অংশগুলিকেও ক্ষতির হাত থেকে বাঁচায়। গ্লুকোমা এবং ছানির মতো সমস্যা থেকেও রক্ষা করে।
ভারতে নিষিদ্ধ হচ্ছে প্লাস্টিক, বাতিলের তালিকায় আইসক্রিমের কাঠি থেকে সিগারেটের প্যাকেট
২. ডায়াবেটিস নিয়ন্ত্রণেঃ ভুট্টায় থাকা ট্যানিন, ফাইটেটস, পলিফেনলস জাতীয় উপাদান হজম প্রক্রিয়াকে মন্থর করে দেয়। ফলে রক্তে সুগারের পরিমাণ কমে যায়। এনসিবিআই এর একটি গবেষণা থেকে জানা গেছে , বেগুনী ভুট্টায় ( যা নীল ভুট্টা নামেও পরিচিত) এমন কিছু উপাদান রয়েছে যা শরীরের ইনসুলিনের পরিমাণ বৃদ্ধি করতে সহায়তা করে। পাশাপাশি ক্যালোরি কম এবং ফাইবার বেশি থাকার কারণে এটি ওজন নিয়ন্ত্রক হিসেবে কাজ করে ভুট্টা।
৩. রক্তাল্পতা দূর করতেঃ যাদের রক্তে হিমগ্লোবিনের মাত্রা কম তাদের জন্য এটি ওষুধের মতো কাজ করে। তাই রক্তাল্পতার চিকিৎসায় ভুট্টা খুবই সহায়ক।
৪. হার্টের সুরক্ষায়ঃ ভুট্টায় কোলেস্টেরলের এবং সোডিয়াম খাকে না। এতে থাকা ফাইবার ও ভিটামিন B3 থাকে সেটি ভালো কোলেস্টেরল বাড়ায় এবং খারাপ কোলেস্টেরল কমায়। ভুট্টার আটায় তৈরি রুটি হার্টের রোগীদের জন্য খুবই উপকারি।
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৫. বার্ধক্য রোধ করতেঃ ভুট্টা খেলে শরীরে কোলাজেন তৈরি হয়, যার কারণে ত্বক নরম ও মসৃণ হয়ে ওঠে। পাশাপাশি ভুট্টার বীজে থাকা ভুফেনোলিক অ্যাসিড এবং ফ্লেভোনয়েড, এই দুই অ্যান্টিঅক্সিডেন্ট ফ্রি রেডিক্যালসের সমস্যা দূর। ত্বকের নতুন কোষ তৈরির পাশাপাশি বলি রেখা মেটায়।
৬. পেটের সমস্যা দূর করতেঃ এতে থাকা ফাইবার পেটে ব্যাথা, পেট ফাঁপা সহ পেটের বেশকিছু সমস্যা দূর করে। গ্যাস্ট্রোইনটেস্টাইনাল কার্যকারিতাকে আরও উন্নত করে।
৭. কিডনির সমস্যায়ঃ ভুট্টা গ্যাস্ট্রোইনটেস্টাইনাল ও কিডনির সমস্যাযর ক্ষেত্রেও উপকারি। মধ্যবয়সী এবং বয়স্ক ব্যক্তিদের ক্ষেত্রে পরিমাণ বুঝে ভুট্টা খাওয়া উচিত। তবে যুবকরা প্রতিদিনই ভুট্টা খেতে পারেন।
৮. স্নায়ুতন্ত্রের উন্নতিতেঃ ভুট্টা স্নায়ুতন্ত্রকে ভালভাবে কাজ করতে সাহায্য করে। স্মৃতিশক্তি বাড়াতে, মানসিক চাপ কমাতে এবং অনিদ্রাজনিত রোগ দূর করতে সক্ষম এই ভুট্টা।
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৯. হাড় মজবুত করতেঃ ভুট্টায় প্রাকৃতিক ক্যালসিয়াম থাকে, যা হাড় মজবুত করে। এটি হাড়ের ঘনত্ব বাড়ায় এবং অস্টিওপরোসিস প্রতিরোধ করে।
১০. গর্ভাবস্থায় উপকারীঃ গর্ভাবস্থায় খাদ্য হিসেবে ভুট্টা গ্রহণকে খুবই উপকারী বলে মনে করা হয়। কারণ ভুট্টায় রয়েছে ক্যালসিয়াম, আয়রণ, এবং ফলিক অ্যাসিড সহ ভিটামিন এ, ভিটামিন সি, ভিটামিন ডি ইত্যাদি। আর এইসব পৌষ্টিক উপাদান গর্ভবতী মহিলাদের স্বাস্থ্যের পক্ষে খুবই উপকারী। একইসাথে গর্ভস্থ শিশুর জন্য ফলিক অ্যাসিড এবং ভিটামিন বি খুবই উপকারী বলে মনে করা হয়। এগুলি শিশুর মস্তিষ্ক এবং মেরুদন্ড গঠনের ক্ষেত্রে যাবতীয় ত্রুটির সম্ভবনা খর্ব করে দেয়। এছাড়াও গর্ভাবস্থায় মধুমেহ আক্রান্ত মহিলাদের জন্যও চিকিৎসকেরা খাদ্য হিসেবে ভুট্টা গ্রহণের পরামর্শ দিয়ে থাকেন।
ভুট্টার পার্শ্ব প্রতিক্রিয়াঃ ভুট্টার একাধিক স্বাস্থ্য গুণ থাকলেও অনেক সময় ভুট্টা স্বাস্থ্যের জন্য ক্ষতিকারক ও হয়ে ওঠে। ভুট্টায় থাকা উচ্চ মাত্রার ফাইবার পেটে ব্যথার জন্ম দেয়। শুধু পেটের যন্ত্রনাই নয়, একইসাথে পেট ফাঁপা, পেট খারাপ এর মতন একাধিক পেট সংক্রান্ত সমস্যা সৃষ্টি হয়।ভুট্টার মধ্যস্থিত গ্লুটেন আবার অনেক মানুষের ত্বকে অ্যালার্জির সৃষ্টি করে।কিছু ক্ষেত্রে আবার অধিক ভুট্টা গ্রহণ শরীরে পেলেগ্রা, ডায়রিয়া, চর্মরোগ এর মতো শারীরিক সমস্যার সৃষ্টি করতে পারে।
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