Sɛ́ maame a ɔbɛyɛ maame no, nsɛmmisa pii wɔ w’adwenem nnansa yi, ɛnte saa? Ne titiriw no, ɛfa nea wudi ne nea wonom ho. "So ɛnyɛ hwee sɛ wobɛnom kɔfe kuruwa?" "Ɛsɛ sɛ menom dodow ahe da biara?" Ɛyɛ ade a ɛfata koraa sɛ nsɛmmisa yi bɛba w’adwenem. Mmanom pii wɔ asɛmmisa yi. Enti mma ɛnhaw wo, ɛnnɛ yɛbɛka kɔfe ne caffeine ho asɛm yi ho asɛm pefee.
Enti, so kɔfe a wɔnom no ye ankasa wɔ nyinsɛn mu?
Eyi ne asɛmmisa a edi kan a nnipa pii bisa.
Ade a edi kan na ɛho hia sen biara a ɛsɛ sɛ woka ne sɛ, sɛ wonyinsɛn a, eye na ahobammɔ wom sɛ wo ne wo duruyɛfo, sɛ́ ɛyɛ oduruyɛfo anaa ɔyarehwɛfo, bɛkasa afa nnuru a caffeine wom a wobɛnom ho. Efisɛ oduruyɛfo no betumi ama wo afotu a ɛfata wo, a egyina w’akwahosan tebea ne sɛnea wo nyinsɛn no te so. Mpɛn pii no, nnuruyɛfo ka sɛ ɛnyɛ hwee sɛ wobɛnom kɔfe kuruwa biako anaa abien da biara. Nanso, wɔka nso sɛ nsa a wɔnom boro saa no nyɛ adwene pa. Nanso ade foforo nso ni. Ɛyɛ den kakra sɛ yɛbɛka caffeine dodow pɔtee a ɛwɔ kɔfe kuruwa mu. Nneɛma pii nti na ɛte saa:
- Kafe ko : Caffeine dodow gu ahorow gyina kɔfe powder a wode di dwuma ne kɔfe aba ahorow so. Kafe ahorow bi mu yɛ den yiye, a ɛkyerɛ sɛ caffeine pii wom.
- Sɛnea wɔyɛ no: Ɛsono sɛnea caffeine dodow a ɛwɔ kɔfe mu no gyina nneɛma te sɛ kɔfe a wɔayam dodow ne bere tenten a wɔde yɛ kɔfe no so. Sɛ nhwɛso no, espresso kɔfe ahorow no mu yɛ den kɛse.
- Kuruwa kɛse: Sɛ́ ebia wobɛnom afi kuruwa kɛse anaa ketewa mu no nso ho hia. Kafe kuruwa ‘kɛse’ a efi sotɔɔ ahorow bi mu no betumi ayɛ nea caffeine pii wom te sɛ nkuruwa abien a wɔnom daa no.
Enti, ɛwom mpo sɛ ɛka sɛ "kuruwa" de, nanso eye sɛ wobɛhwɛ yiye kakra wɔ caffeine dodow ankasa a ɛwɔ mu no ho.
Dɛn nti na ɛsɛ sɛ yɛdwen caffeine ho saa?
So wunim nea caffeine yɛ? Sɛ yɛbɛka no tiawa a, caffeine yɛ
ade a ɛkanyan obi . Ɛne sɛ, ɛkanyan yɛn ntini a ɛwɔ mfinimfini no kakra, na ɛboa ma yɛn ani da hɔ na yɛmmrɛ pii. Ɛno nti na nnipa pii nom kɔfe anɔpa no. Nanso, ɛsɛ sɛ wɔde ahwɛyiye de saa aduru a ɛkanyan adwene yi di dwuma bere a wɔyem no. Nhwehwɛmu ada no adi sɛ
caffeine bɛboro miligram 200 (mg) a wɔnom da biara wɔ nyinsɛn mu no nyɛ nea ɛfata kɛse. Wɔtaa hu saa dodow yi a ɛyɛ 200 mg (200 mg) wɔ kɔfe kuruwa a emu duru yɛ ɔuns 12, anaa kɔfe kuruwa abien a emu duru yɛ ɔuns 6 mu. Caffeine a wɔnom
pii bere a wɔyem no betumi de asiane ahorow bi aba:
- Asiane a ɛkɔ soro sɛ nyinsɛn bɛtu : Nhwehwɛmu ahorow bi ada no adi sɛ caffeine a wɔnom boro so, titiriw wɔ nyinsɛn no asram abiɛsa a edi kan no mu , ma asiane a ɛwɔ hɔ sɛ nyinsɛn no betu no yɛ kɛse.
- Awo mu duru a ɛba fam : Akokoaa a ne mu duru sua wɔ awo mu no wɔ asiane kɛse mu sɛ obenya akwahosan ho haw ahorow daakye. Sɛ nhwɛso no, ebia ɛsɛ sɛ wodi nneɛma te sɛ nipadua no mu tumi a ɛko tia nyarewa a ɛso tew ne ɔhome mu haw ahorow ho dwuma .
- Nyinsɛn mu nsɛnnennen afoforo: Nhwehwɛmu ahorow bi kyerɛ sɛ caffeine a wɔnom boro so no betumi ama akokoaa no koma abɔ kɛse na asɛe nna. Wosusuw nso sɛ ɛne awo a ɛba ntɛm wɔ abusuabɔ.
Ɔkwan bɛn so na caffeine ka akokoaa no?
Sɛ yɛbɛka no tiawa a, ɛnyɛ den sɛ caffeine a wonom no betwa
awotwaa no mu akɔ wo ba no mogya mu. Nanso, bere a wo nipadua betumi asɛe caffeine, ayɛ ho adwuma, na ayɛ no foforo no, ɛyɛ den ma wo ba no sɛ ɔbɛyɛ saa efisɛ wɔn nhyehyɛe ahorow, titiriw wɔn mmerɛbo no nnyaa nkɔso koraa. Enti caffeine no tra wo ba no nipadua mu kyɛ. Ɛno nti na ebetumi anya wo ba no so nkɛntɛnso bɔne no. Afei nso, ebia wubenya nsakrae bi bere a wonom caffeine pii no. Sɛ nhwɛso no, ebia ɛbɛyɛ den ama wo sɛ wobɛda, wo koma bɛbɔ akɔ soro kakra, na wubetumi ato wo ho mpɛn pii. Saa nneɛma yi to obiara, nanso ebetumi ada adi kɛse wɔ nyinsɛn mu. Sɛ woanna sɛnea ɛsɛ a, ɛno nso betumi aka wo ba no wɔ ɔkwan a ɛnteɛ so, ɛnte saa?
Kae: Ɛsono sɛnea caffeine ka obiara. Ebia nnipa binom rente nkɛntɛnso biara nka wɔ kɔfe kuruwa bi mu, bere a afoforo nso betumi anya nna a wontumi nna na wɔn ho popo wɔ kakraa bi mpo mu. Enti, ɛsɛ sɛ wohwɛ sɛnea wo nipadua te nka nso.
Sɛ ɛyɛ den sɛ wubegyae kɔfe nom prɛko pɛ a, wobɛyɛ dɛn atew so?
Wɔ nnipa binom fam no, kɔfe betumi ayɛ wɔn da no fã titiriw. Ebia sɛ wɔannom kɔfe anɔpa a, wɔte nka sɛ wɔayɛ mmerɛw kakra da mũ nyinaa. Ebetumi ayɛ den kakra sɛ wobɛka akyerɛ obi sɛ onnyae kɔfe nom prɛko pɛ. Nanso mma ɛnhaw wo, akwan bi wɔ hɔ a wobɛfa so atew saa su yi so nkakrankakra:
- To kɔfe nkuruwa dodow a wobɛnom da biara: Nea edi kan no, to kɔfe nkuruwa dodow a wobɛnom no ano hye ma ɛnyɛ biako anaa abien da biara. Afei nso, hwɛ yiye wɔ kuruwa no kɛse ho. Paw kuruwa a ɛyɛ ketewaa sɛnea wubetumi .
- Fa kɔfe a caffeine nnim fra:Fi ase denam kɔfe a wɔayam a caffeine nnim bi a wode bɛfra kɔfe a wotaa yɛ no mu. Fi ase denam bɛyɛ fã ne fã a wode bɛka ho, afei fa nkakrankakra tew kɔfe a wonom daa no so na ma kɔfe a caffeine nnim no nkɔ soro. Saa kwan yi so no, wubetumi anya kɔfe dɛ mu anigye na woatew caffeine dodow so.
- Dan kɔ kɔfe a caffeine nnim so: Bere kɔ so no, sɛ ɛbɛyɛ yiye a, bɔ mmɔden sɛ wubegyae kɔfe a wɔnom daa no koraa na dan kɔ kɔfe a caffeine nnim so. Eyinom dɛ te sɛ kɔfe a wɔtaa de di dwuma no ara pɛ.
- To nsa a wobɛnom ano hye: Sɛ wonom kɔfe anɔpa a, bɔ mmɔden sɛ worennom bio awia anaa anwummere. Anaasɛ, bɔ mmɔden sɛ wobɛnom da abien biara.
- Paw akwan foforo a wobɛfa so: Sɛ wopɛ sɛ wonom kɔfe a, bɔ mmɔden sɛ wobɛnom biribi a ɛyɛ hyew mmom, te sɛ nnuaba nsu (nanso asikre kakraa bi na ɛwom), anaa nhabannuru tii a caffeine nnim. Nanso, ɛyɛ papa sɛ wubebisa wo duruyɛfo sɛ ebia nhabannuru tii yɛ nea asiane biara nni ho ma mmea a wɔyem anaa, efisɛ nhabannuru tii bi mfata bere a wɔyem.
Bere a wosɔ akwan yi hwɛ no, wubehu sɛ wubetumi atwe wo ho afi caffeine ho.
Eyi yɛ ade kɛse a woreyɛ ama wo ba. So caffeine wɔ kɔfe nkutoo mu? Dɛn bio na ɛsɛ sɛ yehu?
Ɛwom mpo sɛ yɛaka kɔfe ho asɛm akyɛ de, nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ ɛnyɛ kɔfe mu kɛkɛ na wohu caffeine. Nsã ne nnuan afoforo pii wɔ hɔ a yɛnom da biara da a caffeine betumi ayɛ mu. Enti ɛho hia sɛ wuhu saa nneɛma yi nso. Nneɛma afoforo bi a ebia caffeine wom ni:
- Ti ahorow a wɔde yɛ:
- Black tea: Caffeine pii wɔ tii kuruwa a yɛnom daa, a yɛtaa nom no mu mpo.
- Green tea: Ɛwom sɛ wosusuw sɛ mfaso wɔ so de, nanso caffeine nso wɔ green tea mu. Ɛwom sɛ ennu tii tuntum kakra de, nanso ɛsɛ sɛ wohwɛ yiye wɔ dodow no ho.
Mpɛn pii no, caffeine sua tii kuruwa biako mu sen kɔfe kuruwa, nanso sɛ wonom tii pii da biara a, ebetumi ama woaboro caffeine dodow a wowɔ da biara da no so.
- Nsã a ɛma ahoɔden: Eyinom mfata koraa wɔ nyinsɛn mu. Caffeine, asikre ne nnuru afoforo a epira betumi adɔɔso dodo. Twe wo ho fi eyinom ho koraa.
- Cola ne anonne a ɛyɛ dɛ afoforo: Cola ahorow bi ne anonne a ɛyɛ dɛ a wɔde chocolate ayɛ nso wɔ caffeine. Eyinom nso wɔ asikre pii, enti ɛnyɛ papa mma wo wɔ nyinsɛn mu. Hwɛ nea wɔakyerɛw so no mu hwɛ sɛ caffeine wɔ mu anaa.
- Kyokolate:Asɛmpa bi ni ma wɔn a wɔpɛ chocolate ni! Caffeine wɔ chocolate mu ampa, nanso wubetumi adi no sɛnea ɛsɛ .
- Nufusu chocolate a wɔtaa de di dwuma no kura caffeine miligram 5 kosi 30 (mg). Chocolate tuntum betumi ayɛ nea ɛboro so kakra.
- Enti, chocolate kakra a wubedi no nyɛ asɛm kɛse. Nanso kae sɛ ‘kakra’ ne chocolate kɛse a wubedi da biara no nyɛ ade koro. Ɛnyɛ hwee sɛ wubenya chocolate biako anaa abien bere ne bere mu. Nanso asikre wɔ chocolate mu ampa, enti ɛsɛ sɛ wususuw ɛno nso ho. Wo ne wo duruyɛfo nka chocolate ho asɛm, titiriw sɛ wowɔ tebea bi te sɛ nyinsɛn mu asikreyare a .
Enti, ɛyɛ su pa sɛ wobɛkenkan nea wɔakyerɛw so bere a woredi anaa worenom biribi no. Saa kwan no so no, w’ankasa wubetumi ate ase sɛ ebia caffeine wom ne dodow a ɛwom.
Enti, nkrasɛm bɛn na ɛsɛ sɛ yɛkae fi saa asɛm yi mu?
Okay, yɛaka pii ho asɛm seesei, ɛnte saa? Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wususuw ho wɔ eyinom nyinaa mu ne eyinom:
- Ɛho hia ankasa sɛ wobɛhwɛ yiye wɔ caffeine ho bere a wonyinsɛn no.
- Ɛsɛ sɛ wo duruyɛfo afotu di kan bere nyinaa. Sɛ wowɔ nsɛmmisa anaa nsɛm bi a ɛhaw wo a, ntwentwɛn wo nan ase sɛ wubebisa wo duruyɛfo.
- Bɔ mmɔden sɛ wobɛma caffeine a wonom no ano brɛ ase a ɛnboro miligram 200 (mg) da biara. Sɛ yɛbɛka no tiawa a, fa wo ho to kɔfe nkuruwa 1-2 a wobɛnom daa so (hwɛ kuruwa no kɛse!).
- Kae bere nyinaa sɛ ɛnyɛ kɔfe nko, na mmom tii (tii tuntum, tii a ɛyɛ ahabammono), cola anonne, ahoɔdennuru, ne chocolate nso wɔ caffeine.
- Nyansa wom sɛ wobɛbɔ mmɔden sɛ wobɛdan akɔ nnuru a caffeine nnim/caffeine nnim so sɛnea wubetumi biara.
- Mma wo werɛ mmfi sɛ caffeine a wɔde di dwuma boro so no betumi de ɔhaw ahorow a emu yɛ den aba, te sɛ asiane a ɛwɔ hɔ sɛ nyinsɛn bɛtu ne awo mu duru a ɛba fam .
Awiei koraa no, wo ne wo ba a ɔhyɛ yafunu mu no akwahosan ne ade a ɛho hia sen biara wɔ wiase. Enti, sɛ wohwɛ nea wudi ne nea wonom so kakra, na wode nneɛma nketenkete bɔ afɔre wɔ ho a, ɛde anigye kɛse bɛbrɛ wo. Ɛnyɛ wo nko ara na wowɔ saa akwantuo yi mu, yɛn nyinaa ka wo ho!
Yɛpɛ sɛ wunya nyinsɛn a ahoɔden wom na anigye wom!
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