So wo nso woyɛ obi a w’ani bere kɔfe kuruwa hua bere a woasɔre anɔpa ara pɛ? Anaasɛ wowɔ su bi nso sɛ wobɛnom kɔfe na ama wobrɛ ne nna a wobɛda bere a woreyɛ adwuma awia no? Kafe yɛ anonne a yɛn ani gye ho kɛse wɔ Sri Lanka. Nanso yɛte nsɛm ahorow a ɛfa sɛ ebia kɔfe ye anaa enye ma nipadua no ho, ɛnte saa? Ebinom ka sɛ kɔfe nyɛ papa, afoforo nso ka sɛ mfaso wɔ so ma akwahosan. Ɛnnɛ yɛrebɛka nokwasɛm bi a ɛyɛ nwonwa yiye a aduruyɛ mu nhwehwɛmu a aba foforo ahu, a ɛbɛma wo a wonom kɔfe no ani agye kɛse ho asɛm. Ɛne sɛ, sɛnea kɔfe a yɛnom no ka yɛn dwensɔtwaa akwahosan.
Dɛn nti na worehwehwɛ kɔfe yi kɛse saa?
Sɛ yɛbɛte saa asɛm yi ase a, ɛsɛ sɛ yedi kan sua wiase ketewa a ɛwɔ yɛn dwensɔtwaa mu no ho ade. Yɛfrɛ eyi gut microbiome . Sɛ yɛbɛka no tiawa a, mmoawa ɔpepem pii a mfaso wɔ so, a mmoawa, fungi, ne mmoawa ka ho wɔ yɛn dwensɔtwaa mu. Sɛnea mmoawa nketenkete yi kari pɛ no ho hia kɛse ma yɛn akwahosan.
Susuw nea ɛba bere a mmoawa nketenkete yi kari pɛ no ho hwɛ. Yɛfrɛ no Dysbiosis . Saa tebea yi betumi de ɔfe ahorow aba nipadua no mu, ayɛ kɛse mmoroso, kokoram ahorow bi, ne nyarewa afoforo pii.
Enti, nyansahufo de bere tenten ahwɛ sɛnea nnuan a yedi no ka saa awotwaa mu mmoawa yi. Ade biako a wohui wɔ saa nhwehwɛmu ahorow no mu ne sɛ kɔfe yɛ anonne a enyaa mmoawa nketenkete yi dwumadi so nkɛntɛnso kɛse no mu biako. Ná nhwehwɛmu ahorow a wɔadi kan ayɛ nso ada no adi sɛ kɔfe a wɔnom no brɛ asiane a ɛwɔ hɔ sɛ obi benya komayare, asikreyare, ne kokoram ahorow bi ase. Eyi nyinaa maa nhwehwɛmufo fii ase hwehwɛɛ abusuabɔ a ɛda kɔfe ne awotwaa mu akwahosan ntam no mu kɔɔ akyiri.
Nea nhwehwɛmu a aba foforo da no adi
Nnipa dodow bi a wofi U.S. ne UK de wɔn ho hyɛɛ nhwehwɛmu yi mu. Wɔfaa wɔn aduan a wodi ne wɔn awotwaa mu microbiome DNA nhwɛsode ahorow na wɔyɛɛ mu nhwehwɛmu. Wɔkyekyɛɛ saa nkurɔfo yi mu yɛɛ wɔn akuw abiɛsa:
1. Wɔn a wɔnnom kɔfe: (wɔn a wɔnom nnu nkuruwa 3 ɔsram biara) .
2. Wɔn a wɔnom kɔfe daa: (wɔn a wɔnom nkuruwa 3 ɔsram biara kosi nkuruwa 3 da biara) .
3. Wɔn a wɔnom kɔfe kɛse: (wɔn a wɔnom bɛboro nkuruwa 3 da biara) .
Nea efii mu bae no yɛɛ nwonwa ankasa. Nhwehwɛmufo no hui sɛ wɔn a wɔnom kɔfe daa ne wɔn a wɔnom kɔfe kɛse no wɔ mmoawa a mfaso wɔ so kɛse wɔ wɔn awotwaa mu sen wɔn a wɔnnom kɔfe . Wɔ eyinom mu no, wohui sɛ mmoawa bi a wɔfrɛ wɔn Lawsonibacter asaccharolyticus dɔɔso sen saa mmɔho awotwe.
Eyi nyɛ nea wɔahyɛ no nsow ara kwa. Nhwehwɛmufo de kɔfe aka mmoawa yi amammerɛ ho wɔ aduruyɛdan mu. Na na ɛda adi pefee sɛ kɔfe ma mmoawa yi nyin ntɛmntɛm.
So caffeine na ɛde eyi ba?
Nnipa pii susuw sɛ caffeine na ɛde nneɛma pa ne nneɛma bɔne a ɛwɔ kɔfe mu nyinaa ba. Nanso nhwehwɛmu yi daa no adi sɛ ɛnyɛ caffeine nkutoo na ɛde mfaso yi ba. Efisɛ na nea efii mu bae no yɛ pɛ wɔ wɔn a wɔnom kɔfe a caffeine nnim no fam.
Enti dɛn nti na ɛte saa? Nea enti a ɛte saa ne sɛ nnuru a wɔfrɛ no polyphenols pii wɔ kɔfe aba mu . Eyinom wɔ tumi a ɛko tia ɔyare mmoawa ne nea ɛko tia ɔyare mmoawa. Nea ɛho hia sen biara no, saa polyphenols yi yɛ aduan a eye sen biara (prebiotic) ma mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no. Enti sɛ yɛnom kɔfe a, saa polyphenols yi kɔ dwensɔtwaa mu na ɛma mmoawa pa no aduan na ɛboa wɔn ma wonyin.
Nhwehwɛmu yi nso kyerɛ sɛ mfaso yi yɛ pɛ sɛ́ ebia wobɛnom cappuccino a nufusu ne asikre wom, anaasɛ latte. Nanso, aduannuru ho abenfo ka sɛ kɔfe tuntum a wɔnom a asikre ne nufusu nnim no ne nea ɛma apɔwmuden sen biara.
Enti so ɛnyɛ hwee sɛ wobɛnom kɔfe dodow biara a wopɛ?
Ɛnyɛ saa koraa. Te sɛ biribiara no, kɔfe a wɔnom boro so no nyɛ papa. Mpɛn pii no, wɔka sɛ kɔfe nkuruwa abiɛsa kosi anan a wɔnom da biara no so wɔ mfaso ma ɔpanyin a ɔwɔ apɔwmuden. Nanso, ɛsono obiara nipadua. Ɛsɛ sɛ wuhu nea ɛto wo bere a wonom kɔfe no.
Adeɛ a ɛho hia paa ne sɛ yɛbɛka sɛ, "Yɛn nyinaa yɛ ankorankoro sɔhwɛ." Ɛne sɛ, ebia nea ɛyɛ adwuma ma obiako rennyɛ adwuma mma obi foforo. Ɛho hia paa sɛ wutie nsɛnkyerɛnne a wo nipadua de ma wo no.
Wɔabobɔ nsunsuanso bɔne a ebetumi afi kɔfe pii a wɔnom mu aba no bi din wɔ pon a ɛwɔ ase ha no so. Sɛ wowɔ saa sɛnkyerɛnne ahorow yi bi a, ebia wobɛpɛ sɛ wosan susuw kɔfe dodow a wonom ho.
| Nkɛntɛnso bɔne | Nkyerɛmu |
|---|---|
| Koma a ɛbɔ a ɛkɔ soro | Sɛ wote nka sɛ wo koko ayɛ wo yaw anaasɛ wo koma bɔ kɛse. |
| Mogya mmoroso | Mogya mmoroso betumi akɔ soro bere tiaa bi. Ɛsɛ sɛ nnipa a mogya mmoroso dedaw no hwɛ yiye. |
| Dae a ɛyɛ basaa | Dae a wontumi nna anaasɛ nna a enye, titiriw esiane kɔfe a wɔnom anwummere nti. |
| Ahomegye a wonni ne ahopopo | Ebia wobɛte nka sɛ woayɛ mmerɛw na wo ho popo wɔ wo nsam. |
| Brɛ | Ebia dadwen ne ahomegye ho nkate bɛdɔɔso. |
| Yafunu mu a ɛyɛ mmerɛw | Yafunu mu yare, akisikuru, anaa yafunu mu akisikuru betumi aba. |
Afei nso, kae sɛ kɔfe yɛ aduru a ɛma obi ho yɛ hyew, enti sɛ wonom kɔfe a, ɛsɛ sɛ wonom nsu a ɛdɔɔso nso da mũ no nyinaa.
Dɛn na ɛsɛ sɛ meyɛ saa bere no?
Sɛ wunni tebea bi a enni sabea te sɛ mogya mmoroso, na wowɔ apɔwmuden a, ɔhaw biara nni ho sɛ wobɛnom kɔfe nkuruwa abien kosi abiɛsa da biara. Ebetumi aboa w’akwahosan nyinaa, a wo dwensɔtwaa akwahosan ka ho.
Nanso, sɛ wowɔ aduruyɛ mu tebea biara, wonyinsɛn, anaa worenom nufu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode kɔfe aka w’aduan ho anaasɛ woasesa dodow a wonom mprempren. Ɔde afotu a ɛfata sen biara a egyina w’akwahosan tebea so bɛma.
Nkrasɛm a Wɔde Kɔ Fie
- Nnansa yi nhwehwɛmu ada no adi sɛ kɔfe a wobɛnom no sɛnea ɛsɛ no boa ma mmoawa a mfaso wɔ so (gut microbiome) a wɔte wo dwensɔtwaa mu no nyin.
- Ɛnyɛ caffeine a ɛwɔ kɔfe mu titiriw nti a wonya akwahosan mu mfaso yi, na mmom nnuru a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no polyphenols.
- Mpɛn pii no, kɔfe nkuruwa 2-4 a wɔnom da biara no betumi ayɛ nea asiane biara nni ho na mfaso wɔ so ama ɔpanyin a ɔwɔ apɔwmuden.
- Sɛ wote nka sɛ wo ho yeraw wo te sɛ wo ho a ɛyɛ wo yaw, wo koko a ɛyɛ den, anaasɛ wuntumi nna bere a woanom kɔfe akyi a, tie wo nipadua na tew dodow a wonom no so.
- Sɛ wowɔ aduruyɛ mu tebea biara a enni sabea a, kɔ wo duruyɛfo nkyɛn bere nyinaa ansa na woasesa w’adidi.
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