ከእለት ተዕለት አመጋገባችን ላይ የትኞቹን ዞር እናድርግ?

ምግብ በራሱ ለሰው ተፈጥሮ የማይስማማ ወይም የሚጎዳ ነው ብሎ መደምደም ከባድ ነው። ምክንያቱም ምግብ በራሱ ክፉ ስላልሆነ። ነገር ግን ምግቦች የሚዘጋጁበት መንገድ፣ የምንመገበው መጠንና ድግግሞሹ ከምግቦቹ የምናገኘውን ጠቀሜታ ከማሳጣት ጀምሮ ለከፋ የጤና ጉዳት እስከመዳረግ ሊያደርስ እንደሚችል የዘርፉ ባለሙያዎች ይናገራሉ። እናም የሚዘወተሩ ምግቦች ምናልባትም በሰውነት ውስጥ ተገዳዳሪ ጠላትን እያዘጋጁ ሊሆን እንደሚችል ማወቅ ያስፈልጋል።

ለመሆኑ ባለሙያዎች ከዕለት ዕለት የምግብ ፍጆታችን ‘ዞር’ እንድናደርጋቸው የሚመክሩን ምግቦች የትኞቹ ናቸው? ለምን? የሚሉትን ደግሞ የተለያዩ ምንጮችን ተጠቅመን በዚህ ጽሁፍ ለመዳሰስ እንሞክራለን፡፡

ቅባት ያላቸው ምግቦች

በአሜሪካ በዩኒቨርሲቲ ኦፍ ላስቬጋስ የምግብ ዝግጅት እና ስነ ምግብ ባለሙያዎች እንደሚሉት እንደ ጮማ ስጋ ያሉ ቅባት ያላቸው ምግቦችን ማዘውተር በሰውነት ውስጥ ከፍተኛ የፕሮቲን መጠን እንዲከማች ምክንያት ነው።

ይህ ሃሳብ ታዲያ ፕሮቲን ቢበዛ ምን ችግር አለው? የሚል ጥያቄ ሊያስከትል ይችላል። ባለሙያዎቹ ሲመልሱ ከቅባታማ ምግቦች የምናገኛቸው ፕሮቲኖች በሰውነት ውስጥ እየተበራከቱ ሲሄዱ በስርዓተ ምግብ ሂደት ከመወገድ ይልቅ ወደ ስብነት ይቀየራሉ። ይህም ለሪህ ወይም የሰውነት መገጣጠሚያ ህመም ከማጋለጥ ጀምሮ በኩላሊት ላይ ከፍተኛ ጫና በማድረስ ለዘላቂ የጤና ችግር ሊዳርግ ይችላል።

ለዚህም ነው የዓለም ጤና ድርጅት በቀን አንድ አዋቂ ሰው በእያንዳንዱ የሰውነት ክብደት መጠኑ ከ 0 ነጥብ 83 ግራም ያልበለጠ ፕሮቲን እንዲወስድ የሚመክረው። ለአብነት አንድ 60 ኪሎ ግራም የሚመዝን የ40 ዓመት ሰው በየቀኑ ከ50 ግራም ያልበለጠ ወይም በሳምንት ከ 0 ነጥብ 35 ኪሎ ግራም በላይ ፕሮቲን ባይወስድ መልካም ነው ይላሉ። ቅባታማ ምግቦችን ማዘውተር ሰውነት ከሚፈልገው በላይ ፕሮቲን ማስከተሉ አይቀርም።

ኢትዮጵያ ውስጥ አቅም ከፈቀደ በጣም ብዙ ዘይት፣ ቅቤ ጨምሮ ምግብን ማብሰል የተለመደ ነው። ነገር ግን ምግቡ ቅባት አዘል ባይሆን እንኳን ማንኛውንም ምግብ በዘይት ወይም በቅቤ ቅባታማ ማድረግ ከጥቅሙ ይልቅ ጉዳቱ የሚያመዝን ይሆናል።

ከመጠን ባለፈ ሁኔታ ቅባት የበዛባቸውን ምግቦች መጠቀም ከፍተኛ ስብና ከሚቃጠለው በላይ ኢነርጂ በሰውነት ውስጥ እንዲጠራቀም እና ጤናም እንዲታወክ ምክንያት ይሆናል። ከዚህ አንጻር አጠቃላይ የዘይት፣ የቅባት አጠቃቀማችንን መፈተሽ ያስፈልገናል። የቅባት መጠንን መቀነስ ከተቻለ ደግሞ የቅባት አይነቶችን እና ምንጩን መምረጥ ተገቢ መሆኑን ባለሙያዎች ይመክራሉ።

የገበታ ጨው

“የጨው ጨዋታ ምላስ ላይ ብቻ ነው” የሚሉ ባለሙያዎች ጨውን ብንተወውም ምንም ጉዳት እንደሌለው ይናገራሉ። በሰውነት ውስጥ በከፍተኛ ሁኔታ የጨው መኖር ለተለያዩ በሽታዎች የመጋለጥ ዕድልን ይጨምራል ይላሉ።

ጨው ሶዲየም የተባለ ማዕድን ይይዛል። ሶዲየም ደግሞ ሰውነት ውስጥ ሲበዛ ከፍተኛ መጠን ያለው ውሃ የደም ቧንቧዎች ውስጥ እንዲኖር ያደርጋል። በደም ቧንቧዎች ውስጥ ከፍተኛ ውሃ አለ ማለት ደግሞ መደበኛ ያልሆነ የደም ግፊት እንዲፈጠር ምክንያት ይሆናል ። የዚህ ሁሉ ድምር ውጤት በጊዜ ሂደት ውስጥ ለደም ግፊት፣ ለስትሮክ፣ ለኩላሊት እና ለልብ ህመም መጋለጥን ሊያመጣ ይችላል። የዓለም ጤና ድርጅት አዋቂ ሰው በቀን ከአምስት ግራም ወይም ከአንድ የሻይ ማንኪያ ያልዘለለ የገበታ ጨው እንዳይጠቀም ይመክራል።

ከዚህ በተቃራኒ በበርካታ የኢትዮጵያ አካባቢዎች በምግብ ዝግጅት ውስጥ ጨው ከመጠን በላይ ጥቅም ላይ ይውላል፤ በአንድ ምግብ ውስጥ በተለያየ መንገድ በርካታ ጊዜ ጨው ይጨመራል። ጥቅም ላይ የሚውሉት ቅመሞች ካላቸው ጨው በተጨማሪ ሲበስሉም ጨው ይጨመርባቸዋል፤ ይህም በሰውነት ውስጥ የጨው ክምችትን ከፋ ያደርጋል። ባለሙያዎች ‹‹የጨው አጠቃቀማችንን መቀነስ ቢቻል የሀገሪቱ የበሽታ መጠን መቀነስ ይችላል›› የሚል እምነት ያላቸውም ለዚህ ነው፡፡ ጨው የሚጠቀሱለት የጤና ጥቅሞች ቢኖሩትም ከመጠኑ ሲያልፍ ከጥቅሙ ጉዳቱ እያመዘነ ይመጣል። ለዚህም ነው ባለሙያዎች ያልተገባ የጨው አጠቃቀምን አጥብቀው የሚኮንኑት።

ስኳር እና ጣፋጭ ምግቦች

በኢትዮጵያ ህብረተሰብ ጤና ኢንስቲትዩት የምግብ ስርዓት እና ስነ ምግብ ተመራማሪዎች እንደሚሉት፣ ስኳርን አብዝቶ መውሰድ በሰውነት ውስጥ የኃይል ሰጪ ንጥረ ነገር ከመጠን እንዲያልፍ ያደርጋል። ኃይል ሰጪ ንጥረ ነገር ሲበዛ ደግሞ በርካታ መዘዞችን ይዞ ይመጣል። የመጀመሪያው የሰውነት ክብደት መጨመር ወይም ውፍረት ሲሆን ይህ ደግሞ በራሱ ለሌሎች በሽታዎች የመጋለጥ ዕድልን ከፍ ያደርጋል። ከምግብ ፍላጎት መቀነስ ጀምሮ ለልብ ችግር፣ ለስኳር ህመም እና ተያያዥ ጉዳቶች ሊዳርግም ይችላል።

ስኳር ግሉኮስ እና ፍሩክቶስ የተሰኙ ማዕድኖች ውህድ በመሆኑ ወደ ሰውነት ሲገባ ግሉኮሱ ወደተለያዩ ውስጣዊ ክፍሎች ይሰራጫል፣ ፍሩክቶስ ደግሞ በቀኝ የጉበት ክፍል በመከማቸት ለተለያዩ የጤና ጉዳቶች ይዳርጋል።

በተጨማሪም ኬክ፣ ከረሜላ፣ አይስክሬም እና የለስላሳ መጠጦች በከፍተኛ የስኳር መጠን ስለሚዘጋጁ እነሱን አዘውትሮ መጠቀም ስኳር ከመቃም ያልተናነሰ ተግባር በመሆኑ የሚያስከትለው ጉዳትና ችግርም በዛው ልክ ሰፋ ያለ ይሆናል ።

ይህም ማለት ግን ስኳር ለሰውነት አያስፈልግም ማለት አይደለም፡፡ ምግብ ወይም መጠጥ ውስጥ የሚጨመረውና የተጣራ ስኳርን ማዘውተር አይመከር እንጂ ከፍራፍሬዎች የሚገኘው ፍሩክቶስን የያዘ ስኳር ለጤና ጠቃሚ ብቻ ሳይሆን በሰውነት ዕድገት ውስጥ ወሳኝ ነው።

አንጎላችን 60 በመቶ ኃይሉን የሚጠቀመው ከስኳር በመሆኑ መጠቀም ያለብን፣ በአንዴ ለሰውነታችን ብዙ ስኳር የሚለቀውን የተጣራ ስኳርን ሳይሆን፣ ቀስ በቀስ ወደ ሰውነት የሚሰራጨውን እና ፍራፍሬን ከመሰሉ የምግብ አይነቶች የምናገኘውን ስኳር መሆኑን ባለሙያዎች አበክረው ይመክራሉ ።

የፋብሪካ ምግቦች

ከበለጸጉት ሀገራት በተቃራኒ በኢትዮጵያ የታሸጉ ምግቦችን የማምረት እና የመጠቀም ባህሉ ዝቅተኛ በሚባል ደረጃ ያለ ቢሆንም በተለይ በከተሞች የእነዚህ ምግቦች ፍላጎት ቀስ በቀስ እያደገ ይመስላል። በከፍተኛ የዝግጅት ሂደት የሚያልፉ የታሸጉ ምግቦች ከፍተኛ ስኳር እና ጨው የመያዝ ዕድላቸው ሰፊ ነው።

በከፍተኛ የዝግጅት ሂደት ያለፉ ምግቦችን በተቻለ መጠን ብናስወግድ የተሻለ ስለመሆኑም የዘርፉ ባለሙያዎች ይመክራሉ። እነዚህ ምግቦች ሲዘጋጁ ተፈጥሮዊ ያልሆኑ ማቅለሚያዎች፣ ማጣፋጫዎች እና ማቆያዎችን ይይዛሉ። በመሆኑም አዘውትረን በተመገብናቸው ቁጥር በሆድ እና በአእምሮ መካከል ያለውን መስተጋብር ማወክ ይጀምራሉ ።

አዕምሮ የጥጋብን ወይም የረሃብን ስሜት የሚረዳበት ስርዓት ያለው ቢሆንም እነዚህን የፋብሪካ ምግቦች ማዘውተር ግን መስተጋብሩን የማዛባት እና ከሚገባው በላይ ደጋግሞ የመመገብ ፍላጎትን እንዲጨምር አንዳንድ ጊዜም ሱስ እስከመሆን ሊደርስ እንደሚችል ባለሙያዎች ያብራራሉ ።

በሌላ በኩል በፋብሪካ ሂደት ያለፉ ሆት ዶግ እና በተለያየ መልክ የሚዘጋጁ የቀይ ስጋ ውጤቶች ለካንሰር አጋላጭ ከመሆናቸውም በላይ በፋብሪካ ሂደት ሲያልፉ የነበራቸውን ተፈጥሯዊ ይዘት የመልቀቅ ዕድላቸው በጣም ከፍተኛ ነው። ሳይበላሹ የመቆየት ዕድሜያቸው እንዲጨምር ሲባል የሚገቡ ኬሚካሎች ደግሞ ጎጂነታቸው ከፍ ያለ እንዲሆን ያደርጋል፡፡ ምክንያቱም ሰውነታችን እንደነዚህ አይነት ነገሮችን እንዲቀበል ሆኖ አልተሰራምና ።

የህብረተሰብ ጤና ኢንስቲትዩት ባለሙያዎችም ይህንን ሃሳብ መነሻ በማድረግ በኢትዮጵያ ያለው ሽሮን የመሰሉ የምግብ ዓይነቶችን ገዝቶ ቤት ውስጥ የማዘጋጀት ባህል እጅግ ሊበረታታ የሚገባው መሆኑን ይጠቅሳሉ። ይህ ልማድ በፋብሪካ ለሚዘጋጁ ምግቦች ቦታውን በፍጹም ሊለቅ እንደማይገባውም አጽንኦት በመስጠት ይመክራሉ።

በዘይት የተጠበሱና ፈጣን ምግቦች

በዘይት የተጠበሰ ድንችን ወይም ችፕስ፣ ሳምቡሳና ጣፍጭ ብስኩቶችን ጨምሮ ሌሎች በዘይት ተዘጋጅተው በፍጥነት የሚደርሱ ምግቦች [fast food] መሸጥ በኢትዮጵያ በተለይም በከተሞች አካባቢ እየተበራከተ ከመሆኑ ጋር በተያያዘ ለበርካታ የጤና ችግሮች መንስዔ ወይም አባባሽ እየሆነ ስለምምጣቱ ባለሙያዎቹ ይናገራሉ። እንደነዚህ አይነት ምግቦች በተለይም ችፕስን የመሰሉ በዘይት የሚጠበሱ ምግቦች ያላቸው የስነ ምግብ ጠቀሜታ ዜሮ ሲሆን በተለይም አብዛኞቹ የሚጠበሱት በፓልም ዘይት መሆኑ ደግሞ የጤና ስጋትነታቸውን አባብሶታል ።

እንደ ባለሙያዎች ሀሳብ እነዚህ ምግቦች የበለጠ ጎጂ የሚሆኑት የሚጠበሱበት ዘይት ደጋግሞ ጥቅም ላይ ስለሚውልና በዚህም ምክንያት ምግቡ ዘይቱን በመምጠጥ ጎጂ ስብን እንዲያጠራቅም ይሆናል ፤ ይህ ጎጂ ስብ ካንሰርን ጨምሮ ለተለያዩ ድምጽ አልባ ገዳይ ህመሞች የማጋለጥ እድሉ ደግሞ እጥፍ ነው። ለጤናም አደገኛ ነው። ከተቻለ በዘይት የሚጠበሱ ምግቦችን ማስወገድ ይመከራል። አትክልትም ሊሆን ይችላል በዘይት የምንጠብሳቸው ነገሮች መቅረት መቻል አለባቸው፡፡

ለምን? የሚለውን ባለሙያዎች ሲያብራሩ በጣም የተጠበሰ ዘይት ከሰውነታችን ጋር ለመዋሃድ ይቸገራል። እየበረከተ ሲሄድ ደግሞ የደም ቧንቧ እና ሌሎች የጤና ችግርን ያስከትላል። ስለዚህ ዘይት ምግቡን ልናወጣ ስንል ብንጨምር እና ዘይት ዘይት የሚለውን ጣዕም ለማስቀረት ብቻ ቢበስል የተሻለ ስለመሆኑም ይናገራሉ።

በቅርቡ በዓለም ላይ በከፍተኛ ፍጥነት እየተስፋፉ ያሉ ፈጣን ምግቦች አሳሳቢ እንደሆኑ እና ከልክ ላለፈ ውፍረት እና ተያያዥ ችግሮች እያጋለጡ ነው ሲል የዓለም ጤና ድርጅት አሳስቦ ነበር። እናም ፒዛ፣ በርገር፣ ችፕስ፣ የተጠበሰ ዶሮ እና መሰል ምግቦችን እንዲሁም በከፍተኛ ዘይት የሚጠበሱ ምግቦችን አለማዘውተር አሊያም ማስወገድን ባለሙያዎቹ ይመክራሉ።

ታዲያ የትኞቹን ምግቦች እናዘውትር?

የስነ ምግብ ተመራማሪዎች የትኛውም ምግብ ብቻውን የተሟላ አይደለም ይላሉ። የተሟላ ንጥረ ነገርን ለማግኘት ግን ምግቦችን ማሰባጠርን ይመክራሉ። በጥቅሉ ግን አትክልት፣ ፍራፍሬ፣ ጥራጥሬዎችን፣ ለውዝን የመሰሉ የቅባት እህሎችን አዘውትሮ መመገብ ለጤናና ለሰውነት ዕድገት የተሻለ ጥቅም ያስገኛል።

ሆኖም ምግቦቹ የሚዘጋጁበት መንገድ ጠቀሜታቸውን ሊቀነስ ስለሚችል የአትክልት አበሳሰልን ምሳሌ በማድረግ ባለሙያዎቹ ያስረዳሉ። በበርካታ የኢትዮጵያ አካባቢዎች አትክልቶችን ከመጠን በላይ ማብሰል የተለመደ ነው። ነገር ግን አትክልት በሚገባ በንጹህ ውሃ ማጠብ እንጂ ከመጠን ባለፈ ማብሰሉ ከምግቡ የምናገኘውን ንጥረ ነገር ሙሉ በሙሉ እንድናጣ ሊያደርግ ይችላል።

ባለሙያዎች ከገበታችን ማጣት የለበንም ከሚሉት የእህል ዘር አንዱ ደግሞ ቦሎቄ ነው። ቦሎቄን ማዘውተርን አጥብቀው ይመክራሉ። በተለያየ ቀለም የሚበቅለው ቦሎቄ እንደ ቀለሙ የተለያየ ጥቅም ሲኖረው በተለይም ከፍተኛ ፋይበር፣ ጤናማ ፕሮቲንና ስብ፣ በካርቦሃይድሬት እና መሰል ንጥረ ነገሮች የበለጸገ ስለመሆኑም ይመሰክሩለታል። ይህም ጤናማ የምግብ ፍላጎትን ለማዳበር ከማገዝ ጀምሮ የተለያዩ የጤና ጥቅሞችን ያስገኛል።

እኤአ በሚያዝያ 2020 የተከለሰው የዓለም ጤና ድርጅት የጤናማ ምግቦች ዝርዝር ለአዋቂዎች በባለሙያዎቹ የተጠቀሱትን ጨምሮ ያልተፈተጉ የሰብል ምርቶችን አካትቷል። ለአብነት በፋብሪካ ያላለፉ የበቆሎ፣ የአጃ፣ የስንዴ እና ቡናማ ሩዝን ከምግብ ዝርዝር ውስጥ ይኑር ብሏል።

ሁልጊዜም በዋና የምግብ ሰዓት ውስጥ አትክልቶችን ማካተት እንዲሁም እንደመክሰስ ሰዓት ላይ ደግሞ ፍራፍሬዎችን እና እንደ ሰላጣ ያሉ በጥሬ ሊበሉ የሚችሉ አትክልቶችን ማዘውተር ተገቢ ነው ሲል አስታውቋል። ቁልፉ ጉዳይ ግን አንድን ወይም ተመሳሳይ ምግብን ደጋግሞ መመገብ ቢያንስ የተሟላና ለሰውነት የሚያስፈልጉ ንጥረ ነገሮችን ከማግኘት ያራርቃል የሚለው ጉዳይ የባለሙያዎቹ ምክር ነው።

እፀገነት አክሊሉ

አዲስ ዘመን ሰኔ 10/2015

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