Ne èyi fiase aɖe me la, ɖe nèsena le ɖokuiwò me be yeano ŋusẽdonu siwo le gaze dzeani siwo le amadede vovovowo me mea? Mía dometɔ geɖe li siwo noa aha siawo kple susu be ‘woana ŋusẽ mí’, ‘ana míadɔ alɔ̃’, alo ‘akpe ɖe mía ŋu míaƒe susu nanɔ dɔme nyuie wu’. Gake nuka tututue le gaze dzeani sia me? Aleke gbegbee esiawo nyo na míaƒe ŋutilãe? Ðe wovɔ̃ɖia? Mina míaƒo nu tso esia ŋu egbea.
Nukae nye Ŋusẽnono siawo?
Kpuie ko la, esiawo nye aha siwo wodzrana abe nuɖuɖu kpeɖeŋutɔ ene siwo gblɔna be wodoa ŋusẽ wò susu kple ŋutilã enumake. Kuxiae nye be caffeine sɔ gbɔ ŋutɔ le aha siawo dometɔ aɖewo me . Esia ate ŋu ahe dzesi siwo ate ŋu ade ame ƒe agbe afɔku me vɛ.
Nu vevitɔ kekeakee nye be menye nusiwo dzi habɔbɔ aɖeke da asi ɖo abe FDA ene le United States da asi ɖe nusi woyɔna be Ŋusẽnono siawo dzi o. Esia fia be adzɔnuwo wɔlawo ate ŋu atsɔ nusianu si wodi akpe ɖe aha siawo ŋu faa. Le esia ta la, wogblɔna gbesiagbe be dɔnɔwo kpea fu le nugbegblẽ le wo ŋu vevie le esiawo nono vɔ megbe. Ɣeaɖewoɣi la, ame ate ŋu axɔ nɔnɔme sesẽwo abe ʋusɔgbɔdɔ, aklã alo ayiku ƒe dɔmawɔmawɔ nyuie gɔ̃ hã. Eyata ele vevie ŋutɔ be nànya nyateƒenya siawo hafi ano aha ma tɔgbe.
Nukawoe nye ŋusẽdonu ƒomevi veviwo?
Woate ŋu ama ŋusẽdonuwo ɖe hatsotso eve me koŋ.
- Ŋusẽnono Siwo Wozãna Edziedzi (Ŋusẽnunono xoxowo): Esiawoe nye esiwo le gaze alo aŋetu siwo ƒe lolome sɔ edziedzi me siwo míekpɔna le fiasewo me.
- Ŋusẽdodo: Esiawo nye aha sesẽ ŋutɔ, siwo me wode nuɖuɖui ŋutɔ. Wole aŋetu sue ŋutɔwo me, siwo ƒe kpekpeme anɔ abe mililita 60-75 ene.
Togbɔ be nu ɖekae le ƒomevi eveawo siaa me hã la, nu mawo le ŋusẽdoame me le agbɔsɔsɔ si lolo wu me. Eyata ŋusẽkpɔɖeamedzia lolo wu.
Nukae le aha siawo me ŋutɔŋutɔ?
Ne èlé ŋku ɖe ŋusẽdonu aɖe ƒe ŋkɔ ŋu la, àkpɔ nusiawo. Na míalé ŋku ɖe nusi wo dometɔ ɖesiaɖe wɔna ɖe wò ŋutilã ŋu.
| Nuɖanuwo | Nusiwo wòle be nànya tso eŋu |
|---|---|
| Caffeine si woyɔna be caffeine | Nusi koŋ doa ŋusẽ ame le esiawo me. Caffeine ate ŋu anɔ ŋusẽdonu si wozãna ɖaa me tso miligram 70 va ɖo 240. Ŋusẽ ƒe tu ate ŋu anɔ abe 100-200 mg ene. Caffeine agbɔsɔsɔme si wòle be ame tsitsi nano gbesiagbe nye mg 400 ko . Ema ade kɔfi kplu 2-3. Eyata agbɔsɔsɔ sia ƒe akpa gã aɖe yia ŋutilãa me kple aha ɖeka. |
| Sukli | Sukli ye nye ŋusẽtsoƒe vevitɔ. Gake sukli teaspoon 12 (si ade calorie 200) ate ŋu anɔ ŋusẽdonu aɖewo me. Ema fia be èkpɔa sukli si nèɖuna gbesiagbe la katã le aha ɖeka me. Esia gblẽa nu le amesiwo ŋu dɔlélewo abe suklidɔ ene le ŋu ŋutɔ. |
| Taurine si woyɔna be Taurine | Esia nye amino acid si wowɔna le míaƒe ŋutilã me le dzɔdzɔme nu. Ekpena ɖe ŋusẽ ƒe asitɔtrɔ le ŋutilã me ŋu. Gake ne wonoe le agbɔsɔsɔ gã me la, ate ŋu agblẽ nu le dzi kple lãmekawo ŋu, ana tsi nagbɔdzɔ, eye wòana ame natsi dzimaɖi eye alɔ̃madɔmadɔ. |
| Guaranagbe me nyawo | Esia nye nusi woɖe tso numiemie ƒe nukuwo me. Caffeine hã le eme. Kuxiae nye be ne wotsɔe kpe ɖe caffeine ŋu la, afɔku si le eme be wòagblẽ nu le ame ŋu la dzina ɖe edzi. Nuwo abe dzitsitsi, dzi ƒe tsotso, kple dzimaɖitsitsi ene ate ŋu adzɔ. |
| Nu bubu siwo wotsɔ wɔa nuɖuɖua | L-carnitine: Ekpena ɖe ame ŋu wòtrɔa ami wòzua ŋusẽ. Gake agbɔsɔsɔme si sɔ ate ŋu ahe kuxiwo abe aɖuɖɔtoe ene vɛ. Ate ŋu awɔ dɔ kple atike aɖewo hã (thyroid hormones, valproic acid na asrãdɔ, ʋumenugbagbeviɣitikewo). Vitamin B: Kpena ɖe ame ŋu wòtrɔa nuɖuɖu wòzua ŋusẽ. Gake zi geɖe la, míekpɔa vitamin B si sɔ tso nuɖuɖu me. Ne wonoe wògbɔ eme la, wo dometɔ akpa gãtɔ dona le aɖuɖɔ me. Gake vitamin abe B6 ene nono fũ akpa le ɣeyiɣi didi me ate ŋu agblẽ nu le lãmekawo ŋu. |
Nukae dzɔna ɖe wò ŋutilã dzi ne èno ŋusẽdonu?
Enye nyateƒe be ŋusẽdonu nono ate ŋu ana ŋusẽ naɖo ŋuwò enumake. Sukli kple caffeine si le eme gbɔe esia tso. Gake ate ŋu ahe nugbegblẽ le ame ŋu geɖe hã vɛ.
Dzesi siwo bɔ wue nye dzi si le du dzi kple ʋuʋudedi ko . Tsɔ kpe ɖe eŋu la, nu siawo hã ate ŋu adzɔ.
- Sese le eɖokui me be yemele dedie o
- Alɔ̃ madɔmadɔ
- Va zu cranky
- Taɖuame
- Ʋuʋudedi
- Dɔgbo ƒe veve, lãmetutudɔ, alo aɖuɖɔtoe
Ne dɔléle aɖe abe asrãdɔ ene le ŋuwò la, atike si doa ŋusẽ ame abe esia ene ate ŋu ana dzesiawo nadze kpata. Azɔ hã, ame si ŋu ʋusɔgbɔdɔ le la ate ŋu axɔ ʋusɔgbɔdɔ.
Nukatae ɖeɖi te ŋunye ne meno ŋusẽdonu aɖe vɔ?
Esia nye nusi dzɔna ɖe ame geɖe dzi. Ne sukli kple caffeine ƒe agbɔsɔsɔ si sɔ gbɔ la nya ɖu ŋutilãa eye wòxɔe ko la, woƒe ŋusẽkpɔɖeamedziwo nu yina. Woyɔa esia be “afɔku.” Sukli si le wò ʋu me dzi ɖena kpɔtɔna zi ɖeka, eye wò ahɔhɔ̃ ƒe dɔwɔwɔ dzi ɖena kpɔtɔna. Ðeɖi te ŋuwò eye nèle alɔ̃ dɔm wu alesi nèwɔna ɖaa.
Ele abe tsatsam vɔ̃ɖi aɖe ene. Ènoa ŋusẽdonu geɖe wu be wòaɖe wò ɖeɖiteameŋu ɖa. Le ɣeyiɣi aɖe megbe la, wò ŋutilã va zua numame na wò ɖe agbɔsɔsɔ si nènona ŋu (caffeine dzi ɖuɖu), eyata mègasea ŋusẽa o. Emegbe èsena le ɖokuiwò me be yeano aha geɖe wu. Ðeko esia dzia wò lãmesẽkuxiwo ɖe edzi. Ne ɖeɖi tea ŋuwò ɣesiaɣi la, nu nyuitɔ si nàwɔe nye be nàkpɔ wò ɖɔkta ahaƒo nu tso eŋu.
Ðe Ŋusẽnonowo Megblẽa Nu Na Ŋutilãa Nyateƒea?
Ẽ, nusiawo ate ŋu anye afɔku gã aɖe na ame aɖewo.
Aleke nusiawo kpɔa ŋusẽ ɖe dzia dzii?
Caffeine kple atike bubu siwo doa ŋusẽ ame ƒe agbɔsɔsɔ fũ ate ŋu ana wò dzi ƒe tsotso kple ʋu ƒe sisi nadzi ɖe edzi madzemadzee. Wò dzi ƒe tsotso hã ate ŋu azu esi mesɔ o.
Ðɔktawo xlɔ̃ nu be: “Ne ènye sɔhɛ eye nèle lãmesẽ me hã la, aha ɖeka ate ŋu ana wò dzi ƒe tsotso naɖo afisi afɔku le.”
Ƒã ŋutɔ hafi wogblɔ be dzidɔ kpata si ŋusẽdonu nono hena vɛ. Zi geɖe la, nudzɔdzɔ siawo dzɔna le amesiwo menya be dzidɔ aɖe si womekpɔ dze sii o le yewo ŋu o la dzi.
Nusiwo wòle be woanya tso dedienɔnɔ ŋu
Afɔku siwo le tsakatsaka kple aha sesẽ me
Esia menye nu nyui aɖeke be woawɔ gbeɖe o. Caffeine si le ŋusẽdonu me ate ŋu ana aha sesẽ ƒe ŋusẽkpɔɖeamedziwo naɖiɖi. Esia ate ŋu ana nàno aha fũu akpa evɔ mànya gɔ̃ hã o. Nu siwo nàte ŋu awɔ dometɔ aɖewoe nye esi:
- Ahanono fũu akpa
- Gbɔdɔdɔ ƒe nuwɔna si womekpɔ ta na o
- Nuveviwɔame ƒe nudzɔdzɔwo
- Ʋukuku le aha sesẽ me alo mɔzɔzɔ kple ʋukula si mu aha
Amekae mele be wòano nusiawo o?
Ðɔktawo gblɔ be anyo wu be amesiame naƒo asa na nusiawo. Gake ehiã godoo be ame siwo gbɔna naƒo asa na wo:Ele be woaƒo asa na nusiawo.
- Ðeviwo kple sɔhɛ tsitsiwo: Wote ŋu gblẽa nu le wo ŋu bɔbɔe wu elabena woƒe ahɔhɔ̃ kple ŋutilã gakpɔtɔ le tsitsim.
- Nyɔnu siwo fɔ fu alo le mɔ kpɔm be yewoafɔ fu.
- Ame siwo ŋu atikewɔwɔ ƒe nɔnɔme aɖewo le: (e.g. ʋusɔgbɔdɔ, dzi, aklã alo ayikudɔ).
- Ame siwo noa atike aɖewo edziedzi.
Ne èsusu be aɖi le ɖeviwo ŋu la, tsɔ wo yi kɔdzi ƒe Atikewɔwɔ Kpata ƒe Dɔwɔƒe (ETU) si te ɖe ŋuwò enumake. Ne ehiã la, àte ŋu aƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi hã axɔ aɖaŋuɖoɖo.
5 Nu Nyui Siwo Woate Ŋu Azã Ðe Ŋusẽnonowo Teƒe
Ŋusẽ si ŋusẽdoamenonowo doa ŋusẽe la nɔa anyi ɣeyiɣi kpui aɖe ko. Ne èdi nusiwo ado tso eme ɣeyiɣi didi la, bu mɔnu bubu siawo ŋu kpɔ.
1. Tsi: Tsikuɖiɖi koŋue nana ɖeɖi tea ame ŋu. No tsi geɖe le ŋkekea me katã. Ne èdi be yeavivi vie la, tsɔ aŋanyi alo atikutsetse kakɛ aɖe de wò tsi me.
2. Kɔfi yibɔ: Kɔfi kplu ɖeka naa ŋusẽ nyui aɖe nɔa ŋuwò. Antioxidants siwo nyo na wò lãmesẽ hã le eme. Kplu 2-3 gbesiagbe mele dedie o.
3. Ti dama: Caffeine, L-theanine, kple EGCG le eme, siwo naa gbɔdzɔe ame. Esia nye mɔnu nyui aɖe si woate ŋu azã ɖe eteƒe na amesiwo sena le wo ɖokui me be yewotsia dzodzodzoe le kɔfi nono vɔ megbe.
4. Nuɖuɖu siwo me tsi sɔ gbɔ ɖo: Tsi si míaƒe ŋutilã hiã la ƒe 20% lɔƒo tsoa nuɖuɖu me. Ðu atikutsetsewo kple amagbewo abe aŋanyi, akɔɖu, tomatos, kple peaches ene.
5. Nuɖuɖu siwo me caffeine le: Tsokolet ɖuɖu ate ŋu ana ŋusẽ nanɔ ŋuwò vie elabena caffeine hã le eme. Gake ɖu tsokolet vivi sue aɖe. Esia ate ŋu akpe ɖe ŋuwò nàɖu ami kple nuɖuɖumeŋusẽ si mehiã o dzi.
Gbedasi si Wotsɔ Yi Aƒeme
- Ŋusẽnono nye aha ƒomevi aɖe si wowɔna eye womekpɔa ŋusẽ aɖeke ɖe edzi o eye ate ŋu ahe lãmesẽkuxi ɣaɣlawo vɛ.
- Caffeine kple sukli ɖuɖu fũ ate ŋu agblẽ nu le wò dzi, ʋu ƒe sisi, kple wò lãmesẽ bliboa ŋu.
- Mègatsaka ŋusẽdonu kple aha gbeɖe le susu aɖeke ta o. Afɔku le eme ŋutɔ.
- Ele be ɖeviwo, funɔwo, kple amesiwo ŋu dɔléle bubuwo le naƒo asa na esiawo nono keŋkeŋ.
- Ne èhiã ŋusẽ la, tia tiatia siwo naa lãmesẽ, siwo le dedie abe tsi, kɔfi, kple tii dama ene.
- Ne nane tsi dzi na wò le wò lãmesẽ alo aha siawo ŋu la, ƒo nu tso eŋu na wò ɖɔkta.
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