Bere a wɔawo akokoaa akyi no , nna a wɔda anadwo mũ nyinaa ne ɔbrɛ a wɔte nka da mũ nyinaa no nyinaa yɛ nea ɛnanom a wɔyɛ foforo nim no yiye. Enti, wɔ bere a ɛte sɛɛ mu no, ɛyɛ ade a ɛfata koraa sɛ wobɛpɛ sɛ wonom kɔfe a ano yɛ den kuruwa pa anɔpa na ama wo nipadua no ayɛ adwuma, anaasɛ wobɛnom nufusu tii a ɛyɛ dɛ anwummere. Nanso, ehu kɛse a ɛba ɛnanom pii adwene mu ne sɛ, "Oo, so nneɛma a menom no bɛfa me nufusu mu akɔ me ba no nkyɛn na ɛde ɔhaw ahorow aba no?" Ɛnnɛ, momma yɛnka ade a obiara reka ho asɛm a wɔfrɛ no caffeine yi ho asɛm.
So asiane biara nni ho ankasa sɛ wobɛnom caffeine bere a worema nufu?
Sɛ yɛbɛka no tiawa a, yiw . Wubetumi anom caffeine bere a worenom nufu no. Nanso wɔ ɔkwan a ɛfata so no . Nnuruyɛfo kamfo kyerɛ sɛ ɛsɛ sɛ woma caffeine a wunya nyinaa nkɔ so ntra miligram 300 (300mg) da biara.
Caffeine a wonom no kakraa bi pɛ betumi akɔ wo nufusu mu. Nanso, dodow yi betumi ayɛ soronko wɔ ɛna biara mu. Afei nso, ebia nkokoaa binom bɛte nka kɛse wɔ caffeine ho sen afoforo.
Wobɛyɛ dɛn ahu sɛ caffeine a wonom no ka wo ba no?
Hwɛ sɛ wo ba no wɔ saa sɛnkyerɛnne ahorow yi bi anaa:
- Su a ɔtaa su na ne bo fuw: Sɛ akokoaa no resu mpɛn pii sen sɛnea ɔtaa yɛ na ɛyɛ den sɛ wɔbɛkyekye ne werɛ a.
- Dae a ontumi nna: Sɛ ɛyɛ den ma akokoaa no sɛ ɔbɛda, anaasɛ sɛ ɔsɔre bio bere tiaa bi akyi a.
- Adeyɛ a ɛboro so: Sɛ woyɛ basaa bere nyinaa na wo ho ntɔ wo a, ɛntena baabi biako.
- Ahomegye : Sɛ akokoaa no te nka sɛ ne ho nyɛ no dɛ a.
Nea ɛho hia sen biara ne sɛ mmofra a wɔawo wɔn foforo no te nka kɛse wɔ caffeine ho sen nkokoaa a wɔn mfe akɔ anim. Nea enti a ɛte saa ne sɛ wɔn nipadua nketewa no gye bere tenten ansa na caffeine ayi caffeine afi wɔn nipadua mu. Sɛ nhwɛso no, egye bɛyɛ nnɔnhwerew 2.5 ansa na akokoaa a wadi asram 6 ayi caffeine no fã afi hɔ, bere a akokoaa a wɔawo no foforo betumi anya bi wɔ wɔn nhyehyɛe mu nna pii.
Ade foforo ne sɛ, sɛ woyɛ obi a ɔnom kɔfe daa a, ebetumi anya nkɛntɛnso ketewaa bi nso wɔ aduannuru a ɛwɔ wo nufusu mu no so. Nhwehwɛmu ahorow ada no adi sɛ ebia ɛnanom a wɔnom kɔfe bɛyɛ nkuruwa 3 da biara nufusu mu dade sua bɛyɛ nkyem abiɛsa mu biako sen ɛnanom a wɔnnom kɔfe nufusu.
Sɛ wususuw sɛ caffeine de ɔhaw reba wo ba no so a, dɛn na ɛsɛ sɛ woyɛ?
Sɛ wususuw sɛ wo ba no rehyia ɔhaw wɔ nna mu anaasɛ ɔreyɛ basabasa dodo bere a wanom kɔfe anaa tii akyi a, wubetumi asɔ nneɛma yi ahwɛ:
1. Di bere ho dwuma:Ma wo ba no aduan ansa na woanom wo kɔfe anaa tii. Afei, anyɛ yiye koraa no, twɛn nnɔnhwerew 3 ansa na woasan ama wo ba no aduan bio. Saa bere no mu no, wo nipadua no nya hokwan sɛ ɛbɛyam caffeine no, enti dodow a ɛbɛkɔ akowie wo nufusu mu no bɛyɛ kakraa bi koraa.
2. Tew dodow no so: Sɛ wonom kɔfe nkuruwa abiɛsa kosi anan da biara a, bɔ mmɔden sɛ wobɛma ayɛ kuruwa biako pɛ .
3. Gyae kakra: Sɛ wubetumi a, gyae caffeine no koraa kosi sɛ wo ba no bedi asram kakraa bi anaasɛ wobɛma nufu awie .
Nneɛma ahorow bɛn na caffeine wom?
Yɛkaa sɛ ɛnsɛ sɛ yɛnom bɛboro miligram 300 (300mg) da biara. Afei ma yɛnhwɛ caffeine dodow a ɛwɔ nneɛma a yɛtaa nom no mu. Eyi bɛboa wo ma woayɛ wo da no ho nhyehyɛe.
| Aduan / Nsã | Sɛ wɔkyekyem pɛpɛɛpɛ a, caffeine a wɔnom (wɔ miligram mu) . |
|---|---|
| Kafe - kuruwa a wodi daa (240ml) . | 95 - 100 mg na ɛyɛ adwuma |
| Black Tea - kuruwa 1 | 45 - 50 mg na ɛyɛ adwuma |
| Green Tea - a woagye atom | 25 - 30 mg na ɛyɛ adwuma |
| Nsã a ɛyɛ dɛ binom (cola ahorow) - obi betumi | 30 - 40 mg na ɛyɛ adwuma |
| Energy Drinks - Obi betumi | 80 - 150 mg (anaasɛ nea ɛboro saa mpo) . |
| Chocolate a ɛyɛ tumm - gram 30 | 20 - 25 mg na ɛyɛ adwuma |
| Decaf Kafe - kuruwa 1 | 2 - 5 mg na ɛyɛ adwuma |
Wɔ saa nsɛm a wɔahyehyɛ yi akyi no, ebia caffeine wɔ nnuru bi a wɔde kum ɛyaw (titiriw nnuru a wɔde sa atiridiinini) ne nnuru a wɔde ma obi mu duru so tew. Enti, ɛho hia paa sɛ wokenkan nea wɔakyerɛw so no ansa na woafa biribiara.
Sɛ wugyae caffeine mpofirim a, dɛn na ɛba?
Sɛ woyɛ obi a woasua sɛ wobɛnom kɔfe anaa tii da biara a, nnyae mpofirim. Sɛ woyɛ saa a, ebia wubehyia ɔhaw ahorow pii. Yɛfrɛ eyi ``Caffeine a wɔtwe wɔn ho fi ho ho sɛnkyerɛnne``. Eyinom tumi di nna abien kosi akron.
Enti ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛtew dodow no so nkakrankakra . Sɛ wonom nkuruwa abiɛsa da biara a, nom abien dapɛn biako anaa abien. Afei sian kɔ biako so. Saa kwan no so no wo nipadua nya bere de yɛ ne su.
Nsɛnkyerɛnne a ebetumi aba sɛ wugyae mpofirim a:
- Tiyɛ a emu yɛ den
- Ɔbrɛ a wɔte nka bere nyinaa
- Abufuw ne abufuw a ɛba ntɛmntɛm
- Ɛyɛ den sɛ wode w’adwene besi adwuma so
- Ntini mu yaw ne nea ɛyɛ den
- Akisikuru ne ɔfe
Sɛ wowɔ saa sɛnkyerɛnne ahorow yi, na wowɔ wo ba no nneyɛe ho dadwen bi a, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne w’abusua oduruyɛfo bɛkasa . Obetumi de afotu a eye sen biara ama wo ne wo ba no.
Nkrasɛm a Wɔde Kɔ Fie
- Mpɛn pii no, caffeine yɛ nea asiane biara nni ho mma ɛnanom a wɔma wɔn nufu, nanso to wo dodow a wodi da biara da nyinaa ano hye ma ɛnyɛ miligram 300 (300mg). Ɛno yɛ kɔfe a ano yɛ den nkuruwa 2-3.
- Hwɛ yiye sɛ ebia wo ba no bo fuw kɛse anaasɛ ɔda bere a wanom caffeine awie no. Mmofra a wɔawo wɔn foforo no te nka kɛse wɔ eyi ho.
- Sɛ wususuw sɛ wo ba no renya bi a, nom wo kɔfe/tii bere a woama wo ba no aduan awie no. Anyɛ yiye koraa no, gyaw kwan a ɛyɛ nnɔnhwerew 3 ansa na woama aduan a edi hɔ no.
- Ɛnyɛ kɔfe ne tii nkutoo mu na wohu caffeine. Wobetumi ahu no nso wɔ chocolate, anonne a ɛyɛ dɛ bi, anonne a ɛma ahoɔden, ne nnuru a wɔde kum ɛyaw mu.
- Sɛ woregyae caffeine a wonom anaasɛ woretew so a, nyɛ ne nyinaa prɛko pɛ. Tew so nkakrankakra na woakwati nneɛma bɔne te sɛ tiyɛ.
- Sɛ wowɔ adwenem naayɛ anaa nsɛmmisa bi a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.
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