So woyɛ ɛna foforo? Sɛ saa a, ebia woasusuw wo anɔpa kɔfe kuruwa no ho mprenu. Ebia woate eyi wɔ fie ne nnamfo nkyɛn sɛ, "Oh, worebɛwo akokoaa, enti kɔfe a wobɛnom no nyɛ papa, ɛbɛpira akokoaa no." Saa asɛm yi yɛ ɔhaw a ɛnanom pii wɔ ankasa. Enti, momma yɛnka ho asɛm nnɛ, ne nea ɛyɛ nokware anaasɛ ɛnte saa wɔ saa asɛm yi mu.
So abusuabɔ bi wɔ caffeine ne asiane a ɛwɔ hɔ sɛ obi betu nyinsɛn no ntam ankasa?
Sɛ yɛbɛka no tiawa a, sɛ woanyɛ nea ɛboro so a, anonne a caffeine wom te sɛ kɔfe anaa tii dodow a ɛfata a wobɛnom no remma asiane a ɛwɔ hɔ sɛ wubetu nyinsɛn no ayɛ kɛse. Nanso nsɛm kakraa bi na ɛwɔ asɛm yi akyi. Momma yɛnhwehwɛ wɔn ho nsɛm kakra.
Mfe kakraa bi a atwam ni no, na nnuruyɛfo pii gye di sɛ caffeine kakraa bi mpo ma asiane a ɛwɔ hɔ sɛ nyinsɛn betu no yɛ kɛse. Nokwarem no, nhwehwɛmu bi a wɔyɛe wɔ afe 2008 mu daa no adi sɛ ɔbea a onyinsɛn a ɔnom kɔfe nkuruwa abien da biara (a caffeine bɛyɛ miligram 200 wom) betumi atumi atu ne nyinsɛn no mmɔho abien. Ɛno nti na yɛn mpanyimfo da so ara suro saa gyidi dedaw yi.
Nanso, bere a Amerika Awo ne Mmea Ho Nnuruyɛfo Kuw (ACOG) yɛɛ nhwehwɛmu foforo pii a wɔayɛ wɔ asɛmti yi ho mu nhwehwɛmu wiei no, wɔde asɛm bi too gua wɔ afe 2010. Ɛkaa pefee sɛ kɔfe kuruwa biako a wɔnom daa anaa anonne a ɛyɛ dɛ biako a caffeine wom da biara no mma asiane a ɛwɔ hɔ sɛ nyinsɛn betumi atu anaa awo a ɛba ntɛm no nkɔ soro
"Eyi yɛ asɛmpa ankasa ma nnipa pii. Sɛ yɛbɛka nokware a, nsɛm biara nni hɔ a wotumi de ho to so a ɛkyerɛ sɛ kɔfe kuruwa biako a wɔnom da biara no ma asiane a ɛwɔ hɔ sɛ nyinsɛn a wobetu no yɛ kɛse. Sɛ yɛnom kɔfe bɛboro nkuruwa abien da biara nkutoo a, yebetumi aka saa asiane no ho asɛm," oduruyɛfo titiriw bi kaa eyi ho asɛm.
Enti dɛn ne ‘ahobammɔ anohyeto’ no?
Okay, enti dɛn ne saa "normal amount" anaa "safe limit" yi? Abenfo kamfo kyerɛ sɛ ɛsɛ sɛ woma caffeine a wonom da biara da nyinaa nkɔ fam nsen miligram 200 (200 mg) bere a wonyinsɛn no.
Afei ebia woresusuw ho sɛ, "Milligram 200 yɛ ahe?" Wiɛ, momma yɛnhwɛ pon a ɛwɔ ase hɔ no so na yɛnhwɛ caffeine dodow a ɛwɔ anonne a yɛtaa nom no mu. Eyi bɛma woanya adwene pa.
| Nsã/aduan ahorow | Sɛ wɔkyekyem pɛpɛɛpɛ a, caffeine a wɔnom (milligrams - mg) . |
|---|---|
| Kɔfe kuruwa a wɔnom daa (Brewed coffee - 240ml) . | 95 - 140 mg na ɛyɛ adwuma |
| Kuruwa a wɔde kɔfe a wɔde di dwuma ntɛm ara (Instant coffee - 240ml) . | 60 - 85 mg na ɛyɛ adwuma |
| Kuruwa biako a wɔde tii a ɛnyɛ den (240ml) . | 40 - 70 mg na ɛyɛ adwuma |
| Nsã a ɛyɛ dɛ a caffeine wom (Cola - 355ml) . | 30 - 40 mg na ɛyɛ adwuma |
| Chocolate a ɛyɛ tumm (Chocolate a ɛyɛ tumm - 50g) . | 20 - 30 mg na ɛyɛ adwuma |
| Ahoɔden Nsã | 80 - 200+ mg ( wɔmfa nhyɛ nyinsɛn mu ) . |
Sɛnea wubetumi ahu wɔ pon yi so no, ɛnyɛ hwee sɛ wobɛnom kɔfe anaa tii tuntum kuruwa biako anaa abien daa da biara. Nanso sɛ wonom kɔfe, tii, chocolate, anaa cola mpo a, wubetumi aboro saa miligram 200 anohyeto no so. Enti ɛho hia sɛ wode w’adwene si biribiara a wudi da mũ no nyinaa so.
Nneɛma afoforo a ɛsɛ sɛ wohwɛ yiye
Dɛn nti na caffeine a ɛdɔɔso dodo no nye?
Caffeine yɛ ade a ɛkanyan obi. Sɛ wonom caffeine a, ɛtwam awotwaa no na ɛkɔ wo ba no nkyɛn. Nanso, nea ɛnte sɛ yɛn mpanyimfo nipadua no, ɛyɛ den ma akokoaa nipadua sɛ ɛbɛyam caffeine yi na ayɛ ho adwuma. Enti, gyidi bi wɔ hɔ sɛ caffeine pii a obi kɔ so nom no betumi anya akokoaa no nkɔso so nkɛntɛnso. Ɛno nti na wɔde anohyeto a ahobammɔ wom yi asi hɔ no.
Hwɛ yiye wɔ caffeine a ahintaw ho
Ɛnyɛ kɔfe ne tii nko , na mmom nneɛma afoforo betumi ayɛ nea caffeine wom.
- Nnuru bi a wɔde kum ɛyaw: Sɛ nhwɛso no, wɔde caffeine ka ho wɔ paracetamol nnuru bi mu. Sɛ worenom nnuru biara a, kenkan nea wɔakyerɛw so no. Ɛyɛ papa sɛ worennom nnuru biara wɔ nyinsɛn mu a wunni kan nkɔ wo duruyɛfo nkyɛn .
- Nsã a ahoɔden wom: Kwati eyinom koraa bere a woanyinsɛn efisɛ caffeine ne nnuru afoforo pii wom.
Nea wubetumi ayɛ
Sɛ woyɛ obi a ɔnom kɔfe a, fa kuruwa biako pɛ da biara. Wubetumi nso asɔ akwan foforo a wode besi ananmu ahwɛ.
- Kɔfe/tii a wɔmfaaffeine nni dwuma wom
- Nhabannuru tii (nanso nhabannuru tii bi mfata mmaa a wɔyem. Enti bisa oduruyɛfo ma ɔnsi so dua).
- Nnuaba mu nsu a wɔayɛ no foforo
- Fa nsuo ho tew
Ade a ɛho hia sen biara ne sɛ, sɛ wowɔ adwenem naayɛ anaa ehu bi wɔ eyinom nyinaa ho a, wo ne wo oduruyɛfo a ɔhwɛ awo ansa na wɔawo anaa abusua oduruyɛfo nka ho asɛm pefee. Ɔde afotu a eye sen biara a egyina w’akwahosan tebea so bɛma wo.
Nkrasɛm a Wɔde Kɔ Fie
- Mpɛn pii no, asiane biara nni ho sɛ wobɛnom caffeine a ennu miligram 200 (200 mg) da biara wɔ nyinsɛn mu.
- Saa dodow yi bɛyɛ sɛ kɔfe kuruwa 1 a wɔnom daa anaa tii tuntum kuruwa 2.
- Kae sɛ kɔfe ne tii akyi no, ebia caffeine nso wɔ anonne a ɛyɛ dɛ, chocolate, ne nnuru bi mu.
- Wo ne wo duruyɛfo nkasa fa w’aduan, anonne, ne biribiara a ɛhaw wo ho. Ɛyɛ ade a ahobammɔ wom sen biara ma wo ne wo ba a ɔhyɛ yafunu mu no.
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