Oli maama omupya agenda okubeera maama? Bwe kiba bwe kityo, osanga olowoozezza emirundi ebiri ku kaawa wo ow’oku makya. Kino osanga obiwulidde awaka ne mu mikwano gyo nti, "Oh, ogenda kuzaala omwana, kale okunywa kaawa si kirungi, kijja kukosa omwana." Emboozi eno mu butuufu kizibu bamaama bangi kye balina. Kale, ka twogere ku nsonga eno leero, era kiki ekituufu oba ekitali mu mboozi eno.
Ddala waliwo akakwate wakati wa caffeine n’akabi k’okuggyamu embuto?
Mu ngeri ennyangu, bw’otoyitiridde, okunywa ebyokunywa ebirimu caffeine mu kigero nga kaawa oba caayi tekijja kwongera ku bulabe bw’okuvaamu olubuto. Naye waliwo ebintu ebitonotono ebiri emabega w’emboozi eno. Ka tuzuuleko katono ku bo.
Emyaka mitono emabega, abasawo bangi baali balowooza nti ne bwe banywa caffeine omutono, kyongera emikisa gy’okuggyamu olubuto. Mu butuufu, okunoonyereza okwakolebwa mu 2008 kwazuula nti omukyala ow’olubuto anywa ebikopo bibiri ebya kaawa olunaku (alimu caffeine miligiraamu nga 200) ayinza okukubisaamu emirundi ebiri emikisa gy’okuggyamu olubuto. Kyova olaba nga abantu baffe abakulu bakyatya enzikiriza eno enkadde.
Kyokka, oluvannyuma lw’okwekenneenya okunoonyereza kungi okupya ku mulamwa guno, ekitongole ky’abazaalisa n’abakyala mu Amerika (ACOG) kyafulumya ekiwandiiko mu 2010. Kyalaga bulungi nti okunywa ekikopo kimu ekya kaawa ekya bulijjo oba ekyokunywa ekikalu kimu ekirimu caffeine buli lunaku tekikyongera bulabe bwa kuvaamu lubuto oba okuzaala nga tebanneetuuka .
"Gano ddala mawulire malungi eri abantu bangi. Mu butuufu, tewali data yeesigika egamba nti okunywa ekikopo kya kaawa kimu olunaku kyongera ku bulabe bw'okuvaamu olubuto. Tusobola okwogera ku bulabe obwo singa tunywa kaawa asukka mu bibiri olunaku," omusawo omukugu bwe yategeezezza ku nsonga eno.
Kale ‘ekkomo ery’obukuumi’ kye ki?
Okay, kale kino "normal amount" oba "safe limit" kye ki? Abakugu bagamba nti omugatte gw’onywa caffeine buli lunaku gubeere wansi wa miligiraamu 200 (200 mg) ng’oli lubuto.
Kati oyinza okuba nga weebuuza nti, "Milligrams 200 ziba mmeka?" Well, katutunuulire emmeeza wansi tulabe caffeine mmeka mu byokunywa bye tutera okunywa. Kino kijja kukuwa ekirowoozo ekirungi.
| Ekika ky’ekyokunywa/emmere | Obulwadde bwa caffeine obwa wakati (milligrams - mg) . |
|---|---|
| Ekikopo kya kaawa ekya bulijjo (Brewed coffee - 240ml) | 95 - 140 mg |
| Ekikopo kya kaawa ow’amangu (Instant coffee - 240ml) | 60 - 85 mg |
| Ekikopo kya caayi owa bulijjo (240ml) . | 40 - 70 mg |
| Ebyokunywa ebikalu ebirimu caffeine (Cola - 355ml) . | 30 - 40 mg |
| Chocolate omuddugavu (Chocolate omuddugavu - 50g) | 20 - 30 mg |
| Ebyokunywa Ebinyweza | 80 - 200+ mg ( tekiba kirungi nga oli lubuto ) . |
Nga bw’olaba ku mmeeza eno, si kibi okunywa kaawa oba caayi omuddugavu omulundi gumu oba bibiri ebya bulijjo. Naye bw’onywa kaawa, caayi, chocolate oba wadde kola, osobola okusukka ekkomo eryo erya miligiraamu 200. Kale kikulu okubeera n’ebirowoozo ku buli ky’olya olunaku lwonna.
Ebintu ebirala by’osaanidde okwegendereza
Lwaki caffeine omungi kibi?
Caffeine kirungo ekizimba omubiri. Bw’onywa caffeine, asala enseke n’atuuka ku mwana wo. Kyokka obutafaananako mibiri gyaffe egy’abantu abakulu, kizibu omubiri gw’omwana okugaaya n’okulongoosa caffeine ono. N’olwekyo, waliwo endowooza nti okukozesa caffeine omungi obutasalako kiyinza okukosa enkula y’omwana. Eno y’ensonga lwaki ekkomo lino ery’obukuumi liteekeddwawo.
Weegendereze caffeine akwese
Si kaawa ne caayi byokka , naye ebintu ebirala bisobola okubaamu caffeine.
- Eddagala erimu eriweweeza ku bulumi: Okugeza, ebika bya paracetamol ebimu bijja nga birimu caffeine. Bw’oba omira eddagala lyonna, soma ku lupapula. Kirungi obutamira ddagala lyonna ng'oli lubuto nga tosoose kwebuuza ku musawo .
- Ebyokunywa ebiwa amaanyi: Bino weewalire ddala ng’oli lubuto kuba birimu ebirungo ebiyitibwa caffeine n’eddagala eddala.
Bye musobola okukola
Bw’oba oli munywi wa kaawa, weekomye ku kikopo kimu buli lunaku. Osobola n’okugezaako ebirala ebirala.
- Kaawa/caayi ataliimu kkaffeine
- Caayi w’ebimera (naye caayi z’omuddo ezimu tezisaanira bakyala ba lubuto. Kale saba omusawo akukakase).
- Omubisi gw’ebibala omubisi
- Amazzi amayonjo
Ekisinga obukulu nti bw’oba olina okubuusabuusa oba okutya kwonna ku bino byonna, yogerako n’omusawo wo mu ddwaaliro ly’okuzaala oba omusawo w’amaka ku nsonga eno mu lwatu. Ajja kukuwa amagezi agasinga obulungi okusinziira ku mbeera y’obulamu bwo.
Obubaka Obutwala Awaka
- Okutwalira awamu tekiba kya bulabe okulya caffeine atakka wansi wa miligiraamu 200 (200 mg) buli lunaku ng’oli lubuto.
- Omuwendo guno gwenkana ekikopo kya kaawa 1 ekya bulijjo oba ekikopo kya caayi omuddugavu 2.
- Jjukira nti ng’oggyeeko kaawa ne caayi, ebyokunywa ebikalu, chocolate n’eddagala erimu nabyo biyinza okubaamu caffeine.
- Yogerako n’omusawo wo ku mmere gy’olya, ebyokunywa, n’ebikweraliikiriza byonna by’oyinza okuba nabyo. Kintu ekisinga obukuumi eri ggwe n’omwana wo ali mu lubuto.
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