SD Dojavi
OSMRTNICE
PRETPLATA
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Kad vaše tijelo izbaci sav kofein, možete razviti glavobolju zbog njegova nedostatka. Osim toga, naglo smanjenje kofeina može rezultirati poteškoćama u koncentraciji, piše Živim.

Poboljšava našu koncentraciju, raspoloženje, a i nemoguće je zamisliti početak dana bez nje. Naravno, riječ o kavi. Brojni su benefiti ovog napitka, ali ipak treba biti pažljiv i umjeren u konzumaciji. Kava može imati antioksidativne i protuupalne učinke, kaže dr. Nina Riggins, direktorica Centra za glavobolje i traumatske ozljede mozga na Kalifornijskom sveučilištu u San Diegu i članica Američkog neurološkog udruženja. Štoviše, umjereno ispijanje kave može smanjiti rizik od neurodegenerativnih stanja poput Alzheimerove i Parkinsonove bolesti, prema pregledu objavljenom u časopisu Archives of Medical Science 2017. godine. I sve te blagodati mogu biti vaše sve dok ju pijete na pravi način.

Ovo su uobičajene greške u konzumaciji kave koje mogu umanjiti njezine dobrobiti:

1. Pijete previše kave

Umjerene količine kave mogu očuvati zdravlje mozga, ali prekomjerne količine mogle bi nanijeti više štete nego koristi. Studija časopisa Nutritional Neuroscience iz 2021. godine pokazala je kako je ispijanje više od šest šalica kave dnevno povezano s povećanim rizikom od demencije, čak za 53 posto. Za zdrave odrasle osobe, 400 miligrama kofeina dnevno smatra se općenito sigurnim, što je otprilike četiri šalice domaće kave. Zato se držite te količine (i ne zaboravite uzeti u obzir kofein koji možda dobivate iz drugih izvora, poput čaja s kofeinom, energetskih napitaka i čokolade).

2. Kavu pijete kasno

Poslijepodnevna kava često je izvor dodatne energije, ali ta šalica u kasnim popodnevnim satima može vas učiniti previše nervoznima i spriječiti opuštanje prije spavanja. Kofein, koji je stimulans, ostaje u vašem krvotoku dugo nakon što ste popili posljednji gutljaj. Poluživot kofeina je otprilike pet sati, kaže dr. Riggins. To znači da može proći i do dva puta više vremena – 10 sati – da potpuno napusti vaše tijelo. Zbog toga kasno ispijanje kave može negativno utjecati na vaš san, a loš san nije dobar za zdravlje mozga. To može dovesti do problema s učenjem, fokusiranjem i reagiranjem, navodi Nacionalni institut za srce, pluća i krv. S vremenom, neprospavane noći mogu čak povećati nakupljanje beta-amiloida, proteina u mozgu povezanog s oslabljenim kognitivnim sposobnostima i Alzheimerovom bolešću. Koje je rješenje? Izbjegavajte kofein najmanje šest sati prije spavanja.

3. Previše šećera

Šećer je neprijatelj zdravlja, posebno mozga pa ako pijete zaslađenu kavu, svom mozgu ne činite uslugu. Studija iz 2019. godine objavljena u časopisu Clinical Interventions in Aging pokazala je da je prekomjerna konzumacija šećera kod starijih osoba povezana s lošim kognitivnim funkcijama. Kronično visok šećer u krvi može smanjiti volumen mozga, utjecati na njegovu funkcionalnu povezanost i dovesti do bolesti malih krvnih žila, navodi Harvard Medical School.

Riješite se šećera ili barem ograničite količinu koju unosite u šalicu kave. Muškarci ne bi trebali unositi više od devet žličica dodatnog šećera dnevno, dok žene ne bi trebale unositi više od šest žličica. Pripazite na njega jer se nalazi u brojnim prerađenim namirnicama pa ga vjerojatno unosite, a da toga niste ni svjesni.

4. Nagli prestanak konzumacije

Ako želite prestati konzumirati kofein, možda bi bilo najbolje da se postepeno odvikavate. Kad redovito pijete kavu, možete osjetiti simptome ustezanja ako u potpunosti prestanete s konzumacijom. Kad vaše tijelo izbaci sav kofein, možete razviti glavobolju zbog njegova nedostatka. Osim toga, naglo smanjenje kofeina može rezultirati poteškoćama u koncentraciji, navode iz klinike u Clevelandu. Kako biste izbjegli negativne posljedice, postupno smanjite unos kofeina, izmjenjujte običnu kavu i kavu bez kofeina, a zatim polako prijeđite na kavu bez kofeina.

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Kad vaše tijelo izbaci sav kofein, možete razviti glavobolju zbog njegova nedostatka. Osim toga, naglo smanjenje kofeina može rezultirati poteškoćama u koncentraciji, piše Živim.

Poboljšava našu koncentraciju, raspoloženje, a i nemoguće je zamisliti početak dana bez nje. Naravno, riječ o kavi. Brojni su benefiti ovog napitka, ali ipak treba biti pažljiv i umjeren u konzumaciji. Kava može imati antioksidativne i protuupalne učinke, kaže dr. Nina Riggins, direktorica Centra za glavobolje i traumatske ozljede mozga na Kalifornijskom sveučilištu u San Diegu i članica Američkog neurološkog udruženja. Štoviše, umjereno ispijanje kave može smanjiti rizik od neurodegenerativnih stanja poput Alzheimerove i Parkinsonove bolesti, prema pregledu objavljenom u časopisu Archives of Medical Science 2017. godine. I sve te blagodati mogu biti vaše sve dok ju pijete na pravi način.

Ovo su uobičajene greške u konzumaciji kave koje mogu umanjiti njezine dobrobiti:

1. Pijete previše kave

Umjerene količine kave mogu očuvati zdravlje mozga, ali prekomjerne količine mogle bi nanijeti više štete nego koristi. Studija časopisa Nutritional Neuroscience iz 2021. godine pokazala je kako je ispijanje više od šest šalica kave dnevno povezano s povećanim rizikom od demencije, čak za 53 posto. Za zdrave odrasle osobe, 400 miligrama kofeina dnevno smatra se općenito sigurnim, što je otprilike četiri šalice domaće kave. Zato se držite te količine (i ne zaboravite uzeti u obzir kofein koji možda dobivate iz drugih izvora, poput čaja s kofeinom, energetskih napitaka i čokolade).

2. Kavu pijete kasno

Poslijepodnevna kava često je izvor dodatne energije, ali ta šalica u kasnim popodnevnim satima može vas učiniti previše nervoznima i spriječiti opuštanje prije spavanja. Kofein, koji je stimulans, ostaje u vašem krvotoku dugo nakon što ste popili posljednji gutljaj. Poluživot kofeina je otprilike pet sati, kaže dr. Riggins. To znači da može proći i do dva puta više vremena – 10 sati – da potpuno napusti vaše tijelo. Zbog toga kasno ispijanje kave može negativno utjecati na vaš san, a loš san nije dobar za zdravlje mozga. To može dovesti do problema s učenjem, fokusiranjem i reagiranjem, navodi Nacionalni institut za srce, pluća i krv. S vremenom, neprospavane noći mogu čak povećati nakupljanje beta-amiloida, proteina u mozgu povezanog s oslabljenim kognitivnim sposobnostima i Alzheimerovom bolešću. Koje je rješenje? Izbjegavajte kofein najmanje šest sati prije spavanja.

3. Previše šećera

Šećer je neprijatelj zdravlja, posebno mozga pa ako pijete zaslađenu kavu, svom mozgu ne činite uslugu. Studija iz 2019. godine objavljena u časopisu Clinical Interventions in Aging pokazala je da je prekomjerna konzumacija šećera kod starijih osoba povezana s lošim kognitivnim funkcijama. Kronično visok šećer u krvi može smanjiti volumen mozga, utjecati na njegovu funkcionalnu povezanost i dovesti do bolesti malih krvnih žila, navodi Harvard Medical School.

Riješite se šećera ili barem ograničite količinu koju unosite u šalicu kave. Muškarci ne bi trebali unositi više od devet žličica dodatnog šećera dnevno, dok žene ne bi trebale unositi više od šest žličica. Pripazite na njega jer se nalazi u brojnim prerađenim namirnicama pa ga vjerojatno unosite, a da toga niste ni svjesni.

4. Nagli prestanak konzumacije

Ako želite prestati konzumirati kofein, možda bi bilo najbolje da se postepeno odvikavate. Kad redovito pijete kavu, možete osjetiti simptome ustezanja ako u potpunosti prestanete s konzumacijom. Kad vaše tijelo izbaci sav kofein, možete razviti glavobolju zbog njegova nedostatka. Osim toga, naglo smanjenje kofeina može rezultirati poteškoćama u koncentraciji, navode iz klinike u Clevelandu. Kako biste izbjegli negativne posljedice, postupno smanjite unos kofeina, izmjenjujte običnu kavu i kavu bez kofeina, a zatim polako prijeđite na kavu bez kofeina.

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Nicolas Guyonnet/AFP
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StoryEditorOCM
ZdravljeKorisni kofein

Kava poboljšava koncentraciju i raspoloženje. Ipak postoje četiri greške koje ne biste smjeli raditi - jedna od njih je nagli prestanak konzumacije

Piše Ana Dukić/Živim
27. kolovoza 2021. - 08:32
19087836
PREMIUM
Nicolas Guyonnet/AFP

Kad vaše tijelo izbaci sav kofein, možete razviti glavobolju zbog njegova nedostatka. Osim toga, naglo smanjenje kofeina može rezultirati poteškoćama u koncentraciji, piše Živim.

Poboljšava našu koncentraciju, raspoloženje, a i nemoguće je zamisliti početak dana bez nje. Naravno, riječ o kavi. Brojni su benefiti ovog napitka, ali ipak treba biti pažljiv i umjeren u konzumaciji. Kava može imati antioksidativne i protuupalne učinke, kaže dr. Nina Riggins, direktorica Centra za glavobolje i traumatske ozljede mozga na Kalifornijskom sveučilištu u San Diegu i članica Američkog neurološkog udruženja. Štoviše, umjereno ispijanje kave može smanjiti rizik od neurodegenerativnih stanja poput Alzheimerove i Parkinsonove bolesti, prema pregledu objavljenom u časopisu Archives of Medical Scie...

#KAVA#KONCENTRACIJA#KOFEIN
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