{"id":530585,"date":"2024-04-09T17:35:19","date_gmt":"2024-04-09T15:35:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=530585"},"modified":"2024-04-09T17:35:20","modified_gmt":"2024-04-09T15:35:20","slug":"kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/","title":{"rendered":"Kaj se zgodi z va\u0161im telesom, ko prenehate piti kavo?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kaj_je_pravzaprav_kofein\" title=\"Kaj je pravzaprav kofein?\">Kaj je pravzaprav kofein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kje_se_nahaja_kofein\" title=\"Kje se nahaja kofein?\">Kje se nahaja kofein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Koliko_kofeina_je_prevec\" title=\"Koliko kofeina je preve\u010d?\">Koliko kofeina je preve\u010d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kako_kofein_deluje_v_telesu\" title=\"Kako kofein deluje v telesu?\">Kako kofein deluje v telesu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kdaj_zacne_delovati_kofein_in_koliko_casa_ostane_v_telesu\" title=\"Kdaj za\u010dne delovati kofein in koliko \u010dasa ostane v telesu?\">Kdaj za\u010dne delovati kofein in koliko \u010dasa ostane v telesu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Ali_lahko_postanete_odvisni_od_kofeina\" title=\"Ali lahko postanete odvisni od kofeina?\">Ali lahko postanete odvisni od kofeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kaj_se_zgodi_s_telesom_ko_opustite_kofein\" title=\"Kaj se zgodi s telesom, ko opustite kofein?\">Kaj se zgodi s telesom, ko opustite kofein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kako_ublaziti_simptome_ob_prenehanju_uzivanja_kofeina\" title=\"Kako ubla\u017eiti simptome ob prenehanju u\u017eivanja kofeina?\">Kako ubla\u017eiti simptome ob prenehanju u\u017eivanja kofeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kaksni_so_pozitivni_ucinki_kofeina\" title=\"Kak\u0161ni so pozitivni u\u010dinki kofeina?\">Kak\u0161ni so pozitivni u\u010dinki kofeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-prenehate-piti-kavo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nekatere je to nujni jutranji obred, za druge ob\u010dasno razvajanje, nekateri pa jo povsem izpustijo. Govorimo o eni izmed najpogosteje zau\u017eitih napitkov na svetu: <strong>kavi.<\/strong> Toda kaj se zgodi z va\u0161im telesom, ko <strong>opustite pitje kave? <\/strong>Ali se pojavijo kak\u0161ni <strong>odtegnitveni simptomi<\/strong> ali to <strong>poteka brez posledic?<\/strong> V tem \u010dlanku se bomo poglobili v delovanje kofeina, njegove morebitne koristi in <strong>kaj se zgodi, ko prenehate u\u017eivati kavo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kava<\/a> je eden najbolj priljubljenih napitkov, predvsem zaradi svojih spodbujevalnih u\u010dinkov. Ali ste vedeli, da ljudje po vsem svetu vsak dan spijemo <strong>skoraj 2 milijardi skodelic kave? <\/strong>Med vsemi dr\u017eavami je po koli\u010dini na prvem mestu Finska. Prebivalci te nordijske dr\u017eave v povpre\u010dju spijejo <strong>4 skodelice kave dnevno na osebo.<\/strong> Tesno ji sledita <strong>Norve\u0161ka s 3 skodelicami<\/strong> in <strong>Danska z 2 skodelicama<\/strong> na osebo dnevno. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zagotovo vas ne bo presenetilo, ko boste izvedeli, da je <strong>kofein<\/strong> snov, ki je odgovorna za stimulativne u\u010dinke kave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_pravzaprav_kofein\"><\/span>Kaj je pravzaprav kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> je <strong>naravna spojina, <\/strong>ki jo najdemo v <strong>listih, semenih ali plodovih<\/strong> rastlin in deluje kot naravni <strong>insekticid,<\/strong> ki jih \u0161\u010diti pred \u0161kodljivci. Najve\u010d ga je v <strong>kavnih zrnih,<\/strong> prisoten pa je tudi v <strong>\u010dajnih listih, <a href=\"https:\/\/gymbeam.si\/bio-kakavova-zrna-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakavovih zrnih<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-guarana-v-prahu-gymbeam.html\" class=\"ek-link\">guarani<\/a> in kola ore\u0161\u010dkih. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kje_se_nahaja_kofein\"><\/span>Kje se nahaja kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podrobneje si oglejmo vsebnost kofeina v nekaterih obi\u010dajnih virih:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Kava<\/h3>\n\n\n\n<p>Koli\u010dina kofeina v va\u0161i najljub\u0161i skodelici kave se razlikuje glede na vrsto kave in na\u010din priprave. Povpre\u010den <strong>espresso,<\/strong> na primer, vsebuje pribli\u017eno <strong>80 mg kofeina.<\/strong> Medtem instant kava v povpre\u010dju vsebuje pribli\u017eno <strong>30 mg kofeina na 1 \u010dajno \u017eli\u010dko.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pa kava brez kofeina?<\/h4>\n\n\n\n<p>Morda boste presene\u010deni, ko boste izvedeli, da <strong>kava brez kofeina \u0161e vedno vsebuje dolo\u010deno koli\u010dino kofeina.<\/strong> Skodelica espressa brez kofeina lahko vsebuje od <strong>3 do 16 mg kofeina.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_062022_02.jpg-1124x749.jpg\" alt=\"Kako kofein deluje v telesu?\" class=\"wp-image-527687\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_062022_02.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_062022_02.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_062022_02.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_062022_02.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Kakavova zrna in \u010dokolada<\/h3>\n\n\n\n<p>Tako kot kavna zrna tudi <strong>kakavova zrna vsebujejo kofein,<\/strong> zato ga najdete v <strong>\u010dokoladi<\/strong> in <strong>kakavu.<\/strong> 100 g kakavovih zrn vsebuje povpre\u010dno <strong>200-300 mg kofeina.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[5, 30]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsaka \u010dokoladna tablica vsebuje dolo\u010deno koli\u010dino kofeina, odvisno od dele\u017ea kakava, ki ga vsebuje. Po podatkih Evropske agencije za varnost hrane je, na primer, v <strong>temni \u010dokoladi (100 g)<\/strong> povpre\u010dno pribli\u017eno <strong>50 mg kofeina,<\/strong> v <strong>mle\u010dni \u010dokoladi (100 g)<\/strong> pa pribli\u017eno <strong>20 mg. <\/strong>Druga \u0161tudija je pokazala, da temna \u010dokolada (100 g) vsebuje pribli\u017eno 114 mg kofeina, kar je precej\u0161nja razlika v \u0161tevilkah. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6 &#8211; 7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Zeleni \u010daj<\/h3>\n\n\n\n<p>Kofein je tudi v <strong>zelenem \u010daju. <\/strong>Ena skodelica tega napitka v povpre\u010dju vsebuje <strong>30-50 mg kofeina.<\/strong> Poleg tega vsebuje tudi katehine, kot je <strong>epigalokatehin galat (EGCG),<\/strong> ki je glavni katehin v zelenem \u010daju. EGCG in kofein se medsebojno dopolnjujeta in delujeta v sinergiji. Kofein se absorbira v pribli\u017eno 20-45 minutah, katehini iz \u010daja pa dose\u017eejo najve\u010djo koncentracijo v telesu pribli\u017eno 1-2 uri po zau\u017eitju. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[31 &#8211; 32]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ste vedeli, da se vsebnost kofeina v listih <a href=\"https:\/\/gymbeam.si\/bio-zeleni-caj-sencha-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zelenega \u010daja<\/a> razlikuje glede na njihovo starost? Starej\u0161i listi imajo manj kofeina kot novi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kofein vsebujejo tudi drugi izdelki, na primer: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-matcha-caj-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">matcha<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-yerba-mate-v-prahu-vanavita.html\" class=\"ek-link\">yerba mate<\/a>, <a href=\"https:\/\/gymbeam.si\/moxy-power-energy-drink-330-ml-gymbeam.html\" class=\"ek-link\">energijske pija\u010de<\/a>, <a href=\"https:\/\/gymbeam.si\/izotonicni-energijski-gel-go-science-in-sport.html\" class=\"ek-link\">geli<\/a> in <a href=\"https:\/\/gymbeam.si\/energy-shot-gymbeam.html\" class=\"ek-link\">shoti<\/a>. Prav tako je pogosta sestavina izdelkov za <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kurjenje ma\u0161\u010dob<\/a> in <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" class=\"ek-link\">predvadbenih stimulansov<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"258,53761,64393,104971,105346,107635\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_kofeina_je_prevec\"><\/span>Koliko kofeina je preve\u010d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po podatkih Evropske agencije za varnost hrane <strong>dnevni vnos kofeina<\/strong> za zdravo odraslo osebo, ki tehta 70 kg, ne sme presegati <strong>400 mg.<\/strong> Za ljudi z ve\u010djo telesno te\u017eo je lahko meja nekoliko vi\u0161ja. \u010ceprav se zdi to visok odmerek, ga v\u010dasih \u010dez dan ni tako te\u017eko prese\u010di. Samo 2-3 skodelice kave, zelenega \u010daja, pol tablice temne \u010dokolade in morda energijska pija\u010da za popoldansko utrujenost in meja je prese\u017eena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri nekaterih ljudeh <strong>prekora\u010ditev<\/strong> te meje ne spro\u017ei nobenih simptomov, pri drugih pa lahko prevelika koli\u010dina kofeina povzro\u010di <strong>razbijanje srca, \u017eiv\u010dnost ali nespe\u010dnost.<\/strong> Kofein namre\u010d ostane v telesu \u0161e ve\u010d ur po zau\u017eitju, kar lahko zmoti kakovost va\u0161ega spanca. Zato je pametno u\u017eivati kofein zmerno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_kofein_deluje_v_telesu\"><\/span>Kako kofein deluje v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofein se najpogosteje u\u017eiva zaradi njegovih spodbujevalnih u\u010dinkov, saj lahko odpravi utrujenost in izbolj\u0161a zbranost. \u010ce <strong>potrebujete spodbudo pred vadbo,<\/strong> <strong>med izpiti ali kadar koli, ko \u010dutite, da vam upada energija, <\/strong>vendar morate ostati aktivni, vam kofein prisko\u010di na pomo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Toda kako ta &#8220;po\u017eivitev&#8221; dejansko deluje?<\/h3>\n\n\n\n<p>Na\u0161i mo\u017egani vsebujejo receptorje, ki delujejo na <strong>adenozin,<\/strong> <strong>snov,<\/strong> ki nastaja kot stranski produkt pri proizvodnji ATP (adenozin trifosfata). Adenozin se proizvaja neprekinjeno ves dan, njegova raven pa je vi\u0161ja med telesno ali du\u0161evno dejavnostjo, saj se v mo\u017eganih pove\u010da poraba ATP. Posledi\u010dno se adenozin med budnostjo postopoma kopi\u010di, najvi\u0161jo vrednost pa seveda dose\u017ee zve\u010der, kar telesu sporo\u010da, da se mora pripraviti na spanje. Adenozin se ve\u017ee na dolo\u010dene receptorje v mo\u017eganih &#8211; ko se ve\u017ee na <strong>receptor A1,<\/strong> povzro\u010di <strong>sprostitev mi\u0161ic in zaspanost, <\/strong>medtem ko vezava na receptor A2A povzro\u010di ob\u010dutek <strong>utrujenosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In tu nastopi kofein. Deluje kot <strong>antagonist adenozinskih receptorjev,<\/strong> zasede iste receptorje in <strong>prepre\u010di adenozinu, da bi opravil svoje delo.<\/strong> Ko torej spijete skodelico kave (ali kateri koli drug vir kofeina), se kofein ve\u017ee na adenozinske receptorje. Adenozin se nima na kaj vezati, zato njegovi u\u010dinki &#8211; zaspanost ali utrujenost &#8211; ne nastopijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1411245639-1124x749.jpg\" alt=\"Kdaj za\u010dne delovati kofein in koliko \u010dasa ostane v telesu?\" class=\"wp-image-527703\" style=\"aspect-ratio:1.500667556742323;width:840px;height:auto\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1411245639-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1411245639-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1411245639-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1411245639-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_zacne_delovati_kofein_in_koliko_casa_ostane_v_telesu\"><\/span>Kdaj za\u010dne delovati kofein in koliko \u010dasa ostane v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u010dinki kofeina obi\u010dajno nastopijo pribli\u017eno <strong>30 do 45 minut po zau\u017eitju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cas, ki je potreben, da se kofein izlo\u010di iz telesa, se imenuje <strong>biolo\u0161ki razpolovni \u010das.<\/strong> To je \u010das, ki ga va\u0161e telo potrebuje, da zmanj\u0161a koncentracijo kofeina v krvi za 50%. Povpre\u010dna biolo\u0161ka <strong>razpolovna doba kofeina je od 4 do 6 ur. <\/strong>\u010ce torej ob 17:00 popijete espresso, se lahko zgodi, da bo ob 22:00, ko se boste odpravili v posteljo, v va\u0161em telesu \u0161e vedno polovica koli\u010dine kofeina, ki ste jo zau\u017eili z espressom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na \u010das, ki ga kofein pre\u017eivi v telesu, vplivata tudi va\u0161a <strong>ob\u010dutljivost na kofein in hitrost njegove presnove,<\/strong> ki se razlikuje od posameznika do posameznika. Presnova kofeina je odvisna od ve\u010d dejavnikov, vklju\u010dno z va\u0161imi geni. Pri tistih, ki po\u010dasi presnavljajo kofein, lahko presnova traja celo do 10 ur. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko telo zaklju\u010di presnovo kofeina, se omenjeni receptorji v mo\u017eganih sprostijo in adenozin se ponovno ve\u017ee nanje, kar vrne ob\u010dutek utrujenosti in spro\u0161\u010denosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce vas zanima, kako va\u0161i geni vplivajo na presnovo kofeina, ne spreglejte na\u0161ega \u010dlanka na temo <a href=\"https:\/\/gymbeam.si\/blog\/geni-dolocajo-ucinek-kofeina-na-telo-kako-povecati-njegove-spodbujevalne-ucinke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Geni dolo\u010dajo vpliv kofeina na telo. Kako kar najbolje izkoristiti njegove stimulativne u\u010dinke?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_lahko_postanete_odvisni_od_kofeina\"><\/span>Ali lahko postanete odvisni od kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot pri vseh drugih stvareh je tudi pri u\u017eivanju kave klju\u010dnega pomena zmernost. Kava oziroma kofein ima lahko \u0161tevilne <strong>pozitivne u\u010dinke na va\u0161e zdravje, vendar je vse odvisno od koli\u010dine, <\/strong>ki jo zau\u017eijete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tem je pomembna tudi <strong>sposobnost telesa,<\/strong> da vzpostavi toleranco na kofein. Morda se vam je \u017ee zgodilo, da ste morali po dolo\u010denem obdobju pitja kave <strong>pove\u010dati vnos,<\/strong> da ste dosegli enak u\u010dinek. Takrat je telo ustvarilo toleranco, zato morate pove\u010dati odmerek kofeina. Va\u0161e telo za\u010dne <strong>postopoma pove\u010devati \u0161tevilo adenozinskih receptorjev v mo\u017eganih<\/strong> (proces se imenuje do-regulacija), zato obi\u010dajna koli\u010dina kofeina ne bo zadostovala za njihovo zapolnitev. Adenozin se za\u010dne ponovno vezati na nove receptorje, kar povzro\u010di utrujenost ali zaspanost, \u010deprav ste popili obi\u010dajno skodelico kave. Na tej to\u010dki obi\u010dajna koli\u010dina kofeina na vas ne u\u010dinkuje ve\u010d. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav u\u017eivanje kofeina ne vodi v dobesedno zasvojenost, lahko va\u0161e telo vzpostavi toleranco nanj, kar vodi v pove\u010dano u\u017eivanje in lahko ustvari <strong>za\u010daran krog.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Veliko ljudi se odlo\u010di <strong>pove\u010dati vnos kofeina,<\/strong> vendar to dolgoro\u010dno ni u\u010dinkovito, saj bo va\u0161e telo tvorilo vedno ve\u010d novih receptorjev. Poleg tega lahko odmerek kofeina zlahka napa\u010dno ocenite, kar povzro\u010di neprijetne simptome, kot so razbijanje srca ali glavoboli. V tem primeru bi bila primernej\u0161a strategija, da za\u010dasno <strong>zmanj\u0161ate vnos kofeina<\/strong> ali se ga za nekaj dni vzdr\u017eite in si privo\u0161\u010dite <strong>kofeinski reset.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1080259120-1124x750.jpg\" alt=\"Koliko kofeina vsebuje kava?\" class=\"wp-image-527720\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1080259120-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1080259120-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1080259120-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1080259120.jpg 1931w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_zgodi_s_telesom_ko_opustite_kofein\"><\/span>Kaj se zgodi s telesom, ko opustite kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-size: 1rem\">Ker lahko telo zaradi u\u017eivanja kofeina razvije nekaj podobnega kot telesno odvisnost, lahko opustitev kofeina povzro\u010di <strong>zna\u010dilne odtegnitvene simptome. <\/strong>Odziv telesa na opustitev kofeina je odvisen od ve\u010d dejavnikov, predvsem od koli\u010dine kofeina, na katero je bilo telo navajeno. \u0160tudija je pokazala, da so ljudje, ki so kofein u\u017eivali vsak dan, imeli huj\u0161e odtegnitvene simptome kot tisti, ki so ga u\u017eivali le nekajkrat na teden. <\/span><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko prenehate u\u017eivati kofein, se lahko pojavijo \u0161tevilni ne\u017eeleni u\u010dinki. Vendar ne skrbite, skoraj vedno so <strong>za\u010dasni in obi\u010dajno trajajo le nekaj dni.<\/strong> Kateri so najpogostej\u0161i simptomi pri opu\u0161\u010danju kofeina?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Glavoboli<\/h3>\n\n\n\n<p><span style=\"font-size: 1rem\">Eden najpogostej\u0161ih znakov odtegnitve kofeina je <strong>glavobol.<\/strong> Nekateri znanstveniki domnevajo, da u\u017eivanje kofeina povzro\u010di kr\u010denje krvnih \u017eil v mo\u017eganih, kar upo\u010dasni pretok krvi. Opustitev kofeina lahko povzro\u010di njihovo raz\u0161iritev in <strong>pove\u010dan pretok krvi, kar lahko privede do glavobolov.<\/strong> \u010ceprav lahko opustitev u\u017eivanja kofeina spro\u017ei glavobole, je paradoksalno lahko tudi koristna v boju proti temu neprijetnemu stanju oziroma migreni. \u010ce pa je va\u0161 cilj optimizirati u\u010dinke kofeina, je prvih nekaj dni dobro prena\u0161ati te glavobole. <\/span><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13 &#8211; 14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Utrujenost<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, kofein blokira vezavo adenozina v mo\u017eganih in tako odlo\u017ei utrujenost. Njegovo izlo\u010danje ima lahko nasprotni u\u010dinek, saj <strong>pove\u010da utrujenost in zaspanost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Anksioznost<\/h3>\n\n\n\n<p>Veliko ljudi, ki so opustili kofein, poro\u010da tudi o <strong>anskioznosti<\/strong> oz. <strong>tesnobi.<\/strong> Ker je telo morda postalo fiziolo\u0161ko in psiholo\u0161ko odvisno od kofeina, lahko opustitev kofeina povzro\u010di te ob\u010dutke. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Te\u017eave s koncentracijo in &#8220;mo\u017eganska megla&#8221;<\/h3>\n\n\n\n<p><strong>Kofein pove\u010da raven adrenalina<\/strong> in aktivnost vzburjevalnih nevrotransmiterjev, kot je <strong>noradrenalin<\/strong> (norepinefrin). To pove\u010da sr\u010dni utrip in krvni tlak ter stimulira mo\u017egane, kar vodi k <strong>ve\u010dji budnosti in bolj\u0161i koncentraciji.<\/strong> Postopna odprava kofeina lahko negativno vpliva na koncentracijo, saj se telo posku\u0161a prilagoditi na delovanje brez njega. Privede lahko tudi do tako imenovane <strong>&#8220;mo\u017eganske megle&#8221;,<\/strong> ko se ne morete skoncentrirati, se zlahka zmedete, si te\u017eko zapomnite dolo\u010dene informacije ali se ne morete osredoto\u010diti na delo ali \u0161tudij. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16 &#8211; 17]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zmanj\u0161ana motivacija in zagon<\/h3>\n\n\n\n<p><span style=\"font-size: 1rem\">Opustitev kofeina lahko vpliva tudi na motivacijo in pripravljenost za delo ali \u0161tudij. To je lahko povezano ne le s pove\u010dano utrujenostjo ali <strong>zmanj\u0161ano sposobnostjo koncentracije,<\/strong> temve\u010d tudi z zmanj\u0161ano \u017eeljo po dru\u017eenju. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Poslab\u0161anje razpolo\u017eenja<\/h3>\n\n\n\n<p><span style=\"font-size: 1rem\">U\u017eivanje kofeina ne le pove\u010da budnost in koncentracijo, temve\u010d tudi izbolj\u0161a razpolo\u017eenje. Pogosto je u\u017eivanje kofeina povezano tudi z manj\u0161im tveganjem za depresijo. Obse\u017een pregled 12 \u0161tudij je, na primer, pokazal, da je bilo pri ljudeh, ki so u\u017eivali ve\u010dje koli\u010dine kave, tveganje za depresijo za 24% manj\u0161e kot pri tistih, ki so u\u017eivali manj\u0161e koli\u010dine kave. Zato lahko opustitev kofeina <strong>za\u010dasno poslab\u0161a va\u0161e razpolo\u017eenje<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[18]<\/sup><\/mark><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Razdra\u017eenost<\/h3>\n\n\n\n<p>Ali so vam kdaj rekli: <em>&#8220;Ne govori z mano, dokler ne spijem prve skodelice kave&#8221;?<\/em> Mnogi ljudje so brez kave nejevoljni in <strong>razdra\u017eljivi.<\/strong> Opustitev kofeina lahko poleg slabe volje povzro\u010di tudi te simptome. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ublaziti_simptome_ob_prenehanju_uzivanja_kofeina\"><\/span>Kako ubla\u017eiti simptome ob prenehanju u\u017eivanja kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imamo dobre novice. Ne le, da ti simptomi obi\u010dajno trajajo <strong>le nekaj dni,<\/strong> ampak obstajajo tudi na\u010dini, kako jih ubla\u017eiti in narediti <strong>proces opu\u0161\u010danja kofeina bolj znosen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prvi korak je <strong>po\u010dasno in postopno zmanj\u0161evanje vnosa kofeina.<\/strong> Nenadna opustitev kofeina je lahko \u0161ok za telo. S postopnim zmanj\u0161evanjem se lahko izognete neprijetnim odtegnitvenim simptomom.<\/li>\n\n\n\n<li>Za la\u017eji potek tega procesa lahko poskrbite tudi tako, da ostanete hidrirani in pijete veliko teko\u010dine. <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dehidracija<\/strong><\/a> lahko poslab\u0161a simptome, kot sta <strong>glavobol ali utrujenost.<\/strong><\/li>\n\n\n\n<li>Ne pozabite na <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" class=\"ek-link\">sp<\/a><a aria-label=\"a (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" class=\"ek-link\">nje<\/a>. Prizadevajte si za priporo\u010denih <strong>7 do 9 ur kakovostnega spanca.<\/strong> To vam bo pomagalo premagati utrujenost.<\/li>\n\n\n\n<li>Ko opustite kofein, boste morda imeli manj energije kot obi\u010dajno. Namesto kave se poskusite okrepiti na druge na\u010dine. To lahko vklju\u010duje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>uravnote\u017eeno prehrano<\/strong><\/a>, bogato s sve\u017eim sadjem in zelenjavo, pa tudi <strong>telovadbo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">meditacijo<\/a>, dihalne vaje<\/strong> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izvajanje hladne terapije<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo \u017ee omenili, <strong>ne\u017eeleni simptomi<\/strong> po opustitvi kofeina obi\u010dajno trajajo <strong>le nekaj dni in nato izginejo.<\/strong> Ko izzvenijo, se lahko vrnete k pitju kave in ponovno u\u017eivate v njenih <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/je-kava-zdrava-7-razlogov-zakaj-bi-ji-morali-dati-priloznost\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">blagodejnih u\u010dinkih na telo in um<\/a>. In kdo ve, morda boste ugotovili, da je ne potrebujete ve\u010d in se odlo\u010dili, da boste kavo nehali piti v celoti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divljenje brez kave ima tudi pozitivne strani. Ena od njih je, na primer, <strong>bolj\u0161i in kakovostnej\u0161i spanec.<\/strong> Dokazano je, da ljudje, ki ne pijejo kave, veliko hitreje zaspijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[19]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksni_so_pozitivni_ucinki_kofeina\"><\/span>Kak\u0161ni so pozitivni u\u010dinki kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsekakor pa kofeina ne smemo obravnavati le v negativni lu\u010di. V pravi in varni koli\u010dini ima lahko kofein poleg boja proti utrujenosti in budnosti tudi \u0161tevilne <strong>pozitivne u\u010dinke.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_102023_03-749x1124.jpg\" alt=\"Kak\u0161ni so pozitivni u\u010dinki kofeina?\" class=\"wp-image-527739\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_102023_03-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_102023_03-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_102023_03-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_102023_03-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_mikulas_vereb_102023_03-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. Izbolj\u0161a \u0161portno zmogljivost<\/h3>\n\n\n\n<p>Kofein je ena od najbolj preu\u010devanih snovi za <strong>izbolj\u0161anje \u0161portne zmogljivosti. <\/strong>Zato je pogosta sestavina <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-in-uporabljati-najucinkovitejse-predvadbeno-prehransko-dopolnilo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kompleksnih predvadbenih dopolnil<\/a>. Dokazano je, da pozitivno vpliva na <strong>mo\u010d, koordinacijo, vzdr\u017eljivost in reakcijski \u010das.<\/strong> Te u\u010dinke na \u0161portno zmogljivost lahko pripi\u0161emo zmanj\u0161anju utrujenosti in pove\u010danju ravni adrenalina po zau\u017eitju kofeina ter njegovi sposobnosti spodbujanja osrednjega \u017eiv\u010dnega sistema. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20-21]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017delite izvedeti ve\u010d o tem, kako vam lahko kofein pomaga pred vadbo? Ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kofein-pred-vadbo-funkcije-koristi-tveganja-in-odmerjanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein pred treningom: Delovanje, koristi, tveganja in odmerjanje<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Spodbuja izgorevanje ma\u0161\u010dob in pomaga pri huj\u0161anju<\/h3>\n\n\n\n<p>Kofein je pogosto sestavni del <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">topilcev ma\u0161\u010dob<\/a> z razlogom. Poleg tega, da spodbuja delovanje mo\u017eganov in mi\u0161ic, lahko tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pospe\u0161i presnovo<\/strong><\/a>. Ima termogeni u\u010dinek, kar pomeni, da lahko kratkoro\u010dno pove\u010da telesno temperaturo. Zaradi tega mora telo porabiti ve\u010d energije, kar pomeni, da v mirovanju in med vadbo <strong>porabimo ve\u010d kalorij, pravzaprav &#8220;zastonj&#8221;.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pomaga izbolj\u0161ati razpolo\u017eenje<\/h3>\n\n\n\n<p>Kava dokazano <strong>pozitivno vpliva na razpolo\u017eenje.<\/strong> Kofein, ki ga zau\u017eijemo, pove\u010da raven <strong>serotonina in dopamina<\/strong> v telesu. Nekatere \u0161tudije ka\u017eejo na povezavo med u\u017eivanjem kave in zmanj\u0161ano stopnjo zaznane tesnobe ali zmanj\u0161anim tveganjem za depresijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[18, 29]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa ostaja vpra\u0161anje, v kolik\u0161ni meri so pomembni drugi dejavniki, ki jih \u0161tudije niso upo\u0161tevale. Zagotovo pa se boste strinjali z nami, da je skodelica dobre kave, ki jo spijete sami ali v dru\u017ebi bli\u017enjih, lahko odli\u010den na\u010din za sprostitev, oddih in odpravo stresa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ima pozitivne u\u010dinke na zdravje<\/h3>\n\n\n\n<p>Kava lahko pozitivno vpliva tudi na nekatera podro\u010dja, povezana z zdravjem. \u010ceprav kava sama po sebi zagotovo ni zdravilo, so \u0161tevilne \u0161tudije pokazale povezavo med u\u017eivanjem kave in manj\u0161im tveganjem za razvoj sladkorne bolezni tipa II, Alzheimerjeve ali Parkinsonove bolezni. Prav tako se zdi, da kava pomaga zmanj\u0161ati tveganje za cirozo jeter ali mo\u017egansko kap.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[22-26]<\/sup><\/mark><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pomaga obnoviti zalogo antioksidantov<\/h3>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali, da kava vsebuje spojine z <strong>antioksidativnimi lastnostmi<\/strong> in to je res. Pravzaprav vsebuje ve\u010d antioksidantov kot <strong>kakav ali zeleni \u010daj.<\/strong> Antioksidanti imajo klju\u010dno vlogo v <strong>boju proti prostim radikalom v na\u0161em telesu, <\/strong>ki lahko v prese\u017eku po\u0161kodujejo na\u0161e celice in prispevajo k razvoju sr\u010dno-\u017eilnih, presnovnih ali nevrolo\u0161kih motenj. U\u017eivanje kave lahko pomaga boju teh koristnih borcev. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[27-28]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kava je lahko nedvomno koristen dodatek v dnevu. V pravi koli\u010dini in brez pretiravanja ima lahko <strong>\u0161tevilne pozitivne u\u010dinke.<\/strong> <strong>Podpira budnost<\/strong>, <strong>koncentracijo<\/strong>, <strong>pove\u010duje \u0161portno zmogljivost in pomaga pri izgorevanju ma\u0161\u010dob. <\/strong>Vendar lahko telo s\u010dasoma razvije toleranco na kofein in enak odmerek vam morda ne bo ve\u010d zadostoval.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je <strong>ob\u010dasno razstrupljanje od kofeina lahko koristno.<\/strong> Odzivi telesa na opustitev kofeina so lahko razli\u010dni, zlasti glede na to, koliko kofeina ste bili vajeni zau\u017eiti dnevno. Pri manj\u0161ih odmerkih so simptomi bla\u017eji, pri ve\u010djih odmerkih pa lahko ob\u010dutite ve\u010d nelagodja. Simptomi, kot so <strong>glavobol, utrujenost ali razdra\u017eljivost,<\/strong> obi\u010dajno trajajo le kratek \u010das, od nekaj ur do nekaj dni. \u010ce te dni zdr\u017eite, se lahko vrnete k svoji najljub\u0161i skodelici kave in ponovno u\u017eivate v njenih prednostih brez nepotrebnega stopnjevanja vnosa kofeina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se \u017ee kdaj poskusili za nekaj dni odpovedati svoji najljub\u0161i skodelici kave? Ali ste o tem za\u010deli razmi\u0161ljati sedaj? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, da bodo va\u0161i prijatelji izvedeli, kaj se zgodi z njihovimi telesi, ko prenehajo piti kavo. Morda boste koga navdihnili, da si bo za nekaj \u010dasa vzel odmor od kave in ponovno odkril njene \u0161tevilne prednosti.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDrinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kava je priljubljen napitek \u0161tevilnih ljudi po vsem svetu. Ima \u0161tevilne pozitivne u\u010dinke na telo in um. Toda kaj se zgodi, \u010de se odlo\u010dite, da jo boste opustili? Kako se telo odzove na opustitev kofeina? Ta \u010dlanek razkriva vse to.<\/p>\n","protected":false},"author":218,"featured_media":527882,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6531,6735,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-530585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-energija-sl","9":"tag-kofein-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj se zgodi z va\u0161im telesom, ko prenehate piti kavo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vas zanima, kako dolgo kofein ostane v va\u0161em telesu in kaj vas \u010daka, ko opustite pitje kave? 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