{"id":542886,"date":"2024-04-21T13:06:24","date_gmt":"2024-04-21T11:06:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=542886"},"modified":"2024-04-21T13:06:26","modified_gmt":"2024-04-21T11:06:26","slug":"sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/","title":{"rendered":"\u0160to se doga\u0111a s va\u0161im tijelom kada prestanete piti kavu?"},"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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Sto_je_zapravo_kofein\" title=\"\u0160to je zapravo kofein?\">\u0160to je zapravo 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Gdje_se_uglavnom_pronalazi_kofein\" title=\"Gdje se uglavnom pronalazi kofein?\">Gdje se uglavnom pronalazi 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Koliko_kofeina_je_previse_kofeina\" title=\"Koliko kofeina je previ\u0161e kofeina?\">Koliko kofeina je previ\u0161e kofeina?<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Kako_kofein_djeluje_na_tijelo\" title=\"Kako kofein djeluje na tijelo?\">Kako kofein djeluje na tijelo?<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Kada_kofein_djeluje_i_koliko_dugo_ostaje_u_vasem_tijelu\" title=\"Kada kofein djeluje i koliko dugo ostaje u va\u0161em tijelu?\">Kada kofein djeluje i koliko dugo ostaje u va\u0161em tijelu?<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Mozete_li_postati_ovisni_o_kofeinu\" title=\"Mo\u017eete li postati ovisni o kofeinu?\">Mo\u017eete li postati ovisni o kofeinu?<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Sto_se_dogada_s_tijelom_kada_prestanete_konzumirati_kofein\" title=\"\u0160to se doga\u0111a s tijelom kada prestanete konzumirati kofein?\">\u0160to se doga\u0111a s tijelom kada prestanete konzumirati 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Kako_ublaziti_simptome_kod_prestanka_konzumiranja_kofeina\" title=\"Kako ubla\u017eiti simptome kod prestanka konzumiranja kofeina?\">Kako ubla\u017eiti simptome kod prestanka konzumiranja 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Koji_su_blagotvorni_ucinci_kofeina\" title=\"Koji su blagotvorni u\u010dinci kofeina?\">Koji su blagotvorni u\u010dinci 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kada-prestanete-piti-kavu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/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 neke je to jutarnji ritual; za druge povremena poslastica, dok neki to potpuno preska\u010du. Govorimo o jednom od najkonzumiranijih pi\u0107a u svijetu: <strong>kavi.<\/strong> Ali \u0161to se doga\u0111a s va\u0161im tijelom kada je<strong> se odreknete<\/strong>? Postoji li <strong>apstinencijska kriza<\/strong> ili je to <strong>ma\u010dji ka\u0161alj<\/strong>? U ovom \u0107emo \u010dlanku istra\u017eiti <strong>kako kofein djeluje<\/strong>, njegove potencijalne <strong>prednosti<\/strong> i <strong>\u0161to se doga\u0111a kada ju prestanete konzumirati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Kava<\/a> je jedan od najpopularnijih napitaka, ponajvi\u0161e zbog svog stimulativnog djelovanja. Jeste li znali da se<strong> u svijetu svaki dan popije gotovo 2 milijarde \u0161alica kave<\/strong>? Od svih zemalja, <strong>Finska<\/strong> uvjerljivo odnosi <strong>pobjedu<\/strong>. Stanovnici ove nordijske zemlje u prosjeku piju<strong> 4 \u0161alice dnevno po osobi.<\/strong> Slijede je <strong>Norve\u0161ka<\/strong> s <strong>3 \u0161alice<\/strong> i <strong>Dansk<\/strong>a s <strong>2 \u0161alice<\/strong> dnevno po osobi.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sigurno se ne\u0107ete iznenaditi kada saznate da je <strong>kofein<\/strong> ona tvar koja je odgovorna za stimuliraju\u0107e 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=\"Sto_je_zapravo_kofein\"><\/span>\u0160to je zapravo kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> je <strong>prirodni<\/strong> spoj koji se nalazi u <strong>li\u0161\u0107u, sjemenkama ili plodovima biljaka<\/strong>, a djeluje kao prirodni <strong>insekticid<\/strong> koji ih \u0161titi od nametnika. Najvi\u0161e ga ima u <strong>zrnu kave<\/strong>, ali ga ima i u <strong>listovima \u010daja<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-zrna-kakaa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zrnu kaka<\/strong>a<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-guarana-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>guarani<\/strong><\/a>, i <strong>kola orasima. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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=\"Gdje_se_uglavnom_pronalazi_kofein\"><\/span>Gdje se uglavnom pronalazi kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogledajmo pobli\u017ee sadr\u017eaj kofeina u nekim uobi\u010dajenim izvorima:<\/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 u va\u0161oj omiljenoj \u0161alici kave varira ovisno o vrsti kave i na\u010dinu kuhanja. Naprimjer, va\u0161 prosje\u010dni <strong>espresso<\/strong> sadr\u017ei oko<strong> 80 mg kofeina<\/strong>. Ali nemojte podcjenjivati <strong>instant kavu<\/strong> jer ona u prosjeku sadr\u017ei oko <strong>30 mg kofeina<\/strong> po 1 \u017eli\u010dici. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/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\">\u0160to je s kavom bez kofeina?<\/h4>\n\n\n\n<p>Mo\u017eda \u0107ete se iznenaditi kada saznate da <strong>kava bez kofeina<\/strong> jo\u0161 uvijek sadr\u017ei odre\u0111enu koli\u010dinu kofeina. \u0160alica<strong> espressa bez kofeina <\/strong>mo\u017ee sadr\u017eavati od<strong> 3 do 16 mg kofeina. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/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 djeluje na tijelo?\" 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. Zrnca kakaovca i \u010dokolada<\/h3>\n\n\n\n<p>Kao i zrna kave, <strong>zrna kakaovca tako\u0111er sadr\u017ee kofein,<\/strong> zbog \u010dega \u0107ete ga prona\u0107i u \u010d<strong>okoladi i kakaovcu.<\/strong> Naprimjer,<strong> 100 g zrna kakaovca <\/strong>sadr\u017ei u prosjeku<strong> 200 &#8211; 300 mg kofeina.<\/strong><mark class=\"has-inline-color has-orange-color\">&nbsp;<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>Svaka \u010dokoladica ima odre\u0111enu koli\u010dinu kofeina, ovisno o postotku kakaa koji sadr\u017ei. Naprimjer, prema Europskoj agenciji za sigurnost hrane,<strong> tamna \u010dokolada<\/strong> (100 g) u prosjeku sadr\u017ei oko <strong>50 mg kofeina<\/strong>, dok <strong>mlije\u010dna \u010dokolada<\/strong> (100 g) sadr\u017ei oko <strong>20 mg.<\/strong> Drugo istra\u017eivanje pokazalo je da tamna \u010dokolada (100 g) sadr\u017ei otprilike 114 mg kofeina, \u0161to je znatna razlika u brojkama. <mark 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 se tako\u0111er nalazi u<strong> zelenom \u010daju<\/strong>. Jedna \u0161alica ovog napitka u prosjeku sadr\u017ei <strong>30 &#8211; 50 mg kofeina<\/strong>. Osim toga, sadr\u017ei i <strong>katehine<\/strong> kao \u0161to je <strong>epigalokatehin galat (EGCG),<\/strong> koji je glavni katehin u zelenom \u010daju. EGCG i kofein me\u0111usobno se nadopunjuju i djeluju sinergisti\u010dki. Kofein se apsorbira za oko 20 &#8211; 45 minuta, a katehini iz \u010daja posti\u017eu maksimalnu koncentraciju u tijelu oko 1 &#8211; 2 sata nakon konzumiranja. <mark 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>Jeste li znali da sadr\u017eaj kofeina u listovima<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-zeleni-caj-sencha-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> zelenog \u010daja<\/a>&nbsp;varira ovisno o njihovoj starosti? Stariji listovi imaju manje kofeina od novih. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/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 se tako\u0111er mo\u017ee prona\u0107i u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-matcha-caj-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">matchi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-yerba-mate-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">yerba mate<\/a>, kao i u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">energetskim pi\u0107ima<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/go-izotonicni-energetski-gel-science-in-sport.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">gelovima<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/energy-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">shotovima<\/a>. Tako\u0111er je \u010dest sastojak u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fat burnerima<\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pre-workout<\/a> proizvodima.<\/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=\"53761,64393,104971,105841,107635,108898\" ><\/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_previse_kofeina\"><\/span>Koliko kofeina je previ\u0161e kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema Europskoj agenciji za sigurnost hrane,&nbsp;<strong>dnevni unos kofeina<\/strong>&nbsp;za zdravu odraslu osobu te\u017eine 70 kg ne smije prelaziti&nbsp;<strong>400 mg<\/strong>. Ljudi s ve\u0107om tjelesnom te\u017einom mogu imati ne\u0161to vi\u0161u granicu. Iako se mo\u017ee \u010diniti kao visoka doza, ponekad ju nije te\u0161ko prekora\u010diti tijekom dana. Dovoljne su 2 &#8211; 3 \u0161alice kave, zeleni \u010daj, pola crne \u010dokolade i mo\u017eda energetski napitak za borbu protiv umora, i granica je prije\u0111ena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za neke ljude&nbsp;<strong>prekora\u010denje<\/strong> ove granice mo\u017eda ne\u0107e uzrokovati ni\u0161ta, dok za druge previ\u0161e kofeina mo\u017ee dovesti do <strong>lupanja srca, nervoze ili nesanice.<\/strong> Uostalom, kofein ostaje u tijelu nekoliko sati nakon konzumiranja, potencijalno naru\u0161avaju\u0107i kvalitetu va\u0161eg sna. Stoga je mudro konzumirati kofein umjereno.<\/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_djeluje_na_tijelo\"><\/span>Kako kofein djeluje na tijelo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010de\u0161\u0107e se kofein konzumira zbog njegovih stimulativnih u\u010dinaka, jer mo\u017ee suzbiti umor i pobolj\u0161ati fokus. Bilo da vam treba <strong>poticaj prije vje\u017ebanja, tijekom ispita ili kad god osje\u0107ate da vam energija pada,<\/strong> ali morate ostati aktivni, kofein dolazi u pomo\u0107.<\/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\">Ali kako ovaj &#8220;podiza\u010d&#8221; zapravo funkcionira?<\/h3>\n\n\n\n<p>Na\u0161 mozak sadr\u017ei receptore koji stupaju u interakciju s <strong>adenozinom<\/strong>, <strong>tvari<\/strong> koja nastaje kao nusproizvod proizvodnje ATP-a (adenozin trifosfata). Proizvodnja adenozina odvija se neprekidno tijekom dana, s vi\u0161im razinama tijekom razdoblja tjelesne ili mentalne aktivnosti zbog pove\u0107ane potro\u0161nje ATP-a u mozgu. Posljedi\u010dno, adenozin se postupno nakuplja tijekom budnih sati, prirodno dosti\u017eu\u0107i vrhunac nave\u010der, \u0161to signalizira tijelu da se pripremi za spavanje. Adenozin se ve\u017ee na specifi\u010dne receptore u mozgu \u2014 kada se ve\u017ee na <strong>receptor A1<\/strong>, izaziva<strong> opu\u0161tanje mi\u0161i\u0107a i pospanost<\/strong>, dok vezanje na <strong>receptor A2A<\/strong> dovodi do osje\u0107aja <strong>umora<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I tu nastupa kofein. Djeluje kao <strong>antagonist adenozinskih receptora<\/strong>, zauzima iste receptore i <strong>sprje\u010dava adenozin da obavlja svoj posao.<\/strong> Dakle, kada popijete \u0161alicu kave (ili bilo koji drugi izvor kofeina), kofein se ve\u017ee na adenozinske receptore. Adenozin se ne\u0107e imati za \u0161to vezati, pa njegovi u\u010dinci \u2013 pospanost ili umor \u2013 ne djeluju. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[9]<\/span><\/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=\"Kada kofein djeluje i koliko dugo ostaje u va\u0161em tijelu?\" 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=\"Kada_kofein_djeluje_i_koliko_dugo_ostaje_u_vasem_tijelu\"><\/span>Kada kofein djeluje i koliko dugo ostaje u va\u0161em tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u010dinci kofeina obi\u010dno po\u010dinju oko <strong>30 do 45 minuta nakon konzumiranja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrijeme koje je potrebno da se kofein izbaci iz tijela naziva se<strong> biolo\u0161ki poluraspad.<\/strong> To je vrijeme koje je potrebno va\u0161em tijelu da smanji koncentraciju kofeina u krvi za 50 %. Prosje\u010dni <strong>biolo\u0161ki poluraspad kofeina je 4 do 6 sati.<\/strong> Dakle, ako popijete espresso u, recimo, 17:00 h, mogu\u0107e je da u 22:00 h, kada idete u krevet, va\u0161e tijelo jo\u0161 uvijek ima pola koli\u010dine kofeina koju ste unijeli s espressom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to koliko kofein ostaje u va\u0161em sustavu tako\u0111er utje\u010de va\u0161a <strong>osjetljivost na kofein i brzina njegovog metabolizma<\/strong>, koja se razlikuje od osobe do osobe. Metabolizam kofeina ovisi o nekoliko \u010dimbenika, uklju\u010duju\u0107i va\u0161e gene. Mo\u017ee potrajati i dulje, do 10 sati, primjerice, za osobe koje<strong> sporo metaboliziraju kofein<\/strong>. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[10]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to va\u0161e tijelo metabolizira kofein, spomenuti receptori u va\u0161em mozgu se osloba\u0111aju, a adenozin se ponovno uklju\u010duje, vra\u0107aju\u0107i umor i opu\u0161tenost.<\/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>Ako vas zanima kako va\u0161i geni utje\u010du na na\u010din na koji metabolizirate kofein, ne smijete propustiti na\u0161 \u010dlanak posve\u0107en temi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/geni-odreduju-ucinak-kofeina-na-tijelo-kako-maksimalno-povecati-njegove-stimulirajuce-ucinke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Geni odre\u0111uju utjecaj kofeina na tijelo. Kako izvu\u0107i najvi\u0161e iz njegovih stimulativnih u\u010dinaka?<\/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=\"Mozete_li_postati_ovisni_o_kofeinu\"><\/span>Mo\u017eete li postati ovisni o kofeinu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao i u svemu drugom, umjerenost je klju\u010dna kada je u pitanju konzumacija kave. Iako kava, odnosno kofein, mo\u017ee imati <strong>mnoge pozitivne u\u010dinke na va\u0161e zdravlje, sve ovisi o koli\u010dini<\/strong> koju konzumirate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovdje dolazi do izra\u017eaja i sposobnost tijela da <strong>razvije toleranciju na kofein<\/strong>. Mo\u017eda ste iskusili da ste nakon razdoblja ispijanja kave trebali <strong>pove\u0107ati unos<\/strong> kako biste postigli isti u\u010dinak. Tada je va\u0161e tijelo razvilo toleranciju, pa morate pove\u0107ati dozu kofeina. Va\u0161e tijelo postupno po\u010dinje <strong>pove\u0107avati broj adenozinskih receptora u mozgu<\/strong> (proces koji se naziva regulacija pove\u0107anja), tako da uobi\u010dajena koli\u010dina kofeina ne\u0107e biti dovoljna da ih ispuni. Adenozin se ponovno po\u010dinje vezati za nove receptore, izazivaju\u0107i umor ili pospanost, iako ste popili uobi\u010dajenu \u0161alicu kave. U ovom trenutku uobi\u010dajena koli\u010dina kofeina vi\u0161e nema u\u010dinak na vas. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako konzumacija kofeina ne dovodi do doslovne ovisnosti, va\u0161e tijelo mo\u017ee razviti toleranciju na njega, \u0161to dovodi do pove\u0107anog unosa i potencijalnog stvaranja <strong>za\u010daranog kruga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi ljudi odlu\u010de <strong>pove\u0107ati unos kofeina<\/strong>, ali dugoro\u010dno gledano, to nije u\u010dinkovito jer \u0107e va\u0161e tijelo nastaviti stvarati sve vi\u0161e novih receptora. \u0160tovi\u0161e, doza kofeina se lako mo\u017ee krivo procijeniti, \u0161to dovodi do neugodnih simptoma poput lupanja srca ili glavobolje. U ovom bi slu\u010daju prikladnija strategija bila privremeno <strong>smanjiti unos kofeina<\/strong> ili se suzdr\u017eati od njega nekoliko dana i <strong>resetirati svoj unos kofeina.<\/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 sadr\u017ei 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=\"Sto_se_dogada_s_tijelom_kada_prestanete_konzumirati_kofein\"><\/span>\u0160to se doga\u0111a s tijelom kada prestanete konzumirati kofein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-size: 1rem\">Budu\u0107i da tijelo mo\u017ee razviti ne\u0161to sli\u010dno fizi\u010dkoj ovisnosti o kofeinu, prestanak mo\u017ee dovesti do <strong>tipi\u010dnih simptoma odvikavanja.<\/strong> Kako \u0107e tijelo reagirati na odvikavanje od kofeina ovisi o nekoliko \u010dimbenika, ali uglavnom o koli\u010dini kofeina na koju je naviklo. Studija je pokazala da su ljudi koji su svakodnevno konzumirali kofein imali te\u017ee simptome odvikavanja od onih koji su ga konzumirali samo nekoliko puta tjedno. <\/span><mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[12]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada prestanete s kofeinom, mogli biste do\u017eivjeti nekoliko nuspojava. Ali ne brinite, oni su gotovo uvijek <strong>privremeni i obi\u010dno traju samo nekoliko dana<\/strong>. Koji su naj\u010de\u0161\u0107i simptomi kod prestanka konzumiranja 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. Glavobolje<\/h3>\n\n\n\n<p><span style=\"font-size: 1rem\">Jedan od naj\u010de\u0161\u0107ih znakova odvikavanja od kofeina su <strong>glavobolje<\/strong>. Neki znanstvenici sugeriraju da unos kofeina uzrokuje su\u017eavanje krvnih \u017eila u mozgu, usporavaju\u0107i protok krvi. Prestanak uzimanja kofeina mo\u017ee rezultirati njihovim \u0161irenjem i <strong>pove\u0107anim protokom krvi, \u0161to mo\u017ee dovesti do glavobolja.<\/strong> Iako prestanak konzumiranja kofeina mo\u017ee izazvati glavobolju, paradoksalno, mo\u017ee biti i koristan u borbi protiv ovog neugodnog stanja ili migrene. Me\u0111utim, ako vam je cilj optimizirati u\u010dinke kofeina, dobro je izdr\u017eati ove glavobolje prvih nekoliko dana. <\/span><sup><mark 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. Umor<\/h3>\n\n\n\n<p>Kao \u0161to smo spomenuli, kofein ima sposobnost blokiranja vezanja adenozina u mozgu, \u010dime se odga\u0111a umor. Njegovo uklanjanje mo\u017ee imati suprotan u\u010dinak, <strong>pove\u0107anje umora i pospanosti.<\/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>Mnogi ljudi koji prestanu konzumirati kofein tako\u0111er su prijavili osje\u0107aje tjeskobe odnosno <strong>anksioznosti.<\/strong> Budu\u0107i da je tijelo mo\u017eda postalo fiziolo\u0161ki i psiholo\u0161ki ovisno o kofeinu, prestanak konzumiranja mo\u017ee dovesti do ovakvih osje\u0107aja. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[15]<\/span><\/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. Pote\u0161ko\u0107e s koncentracijom i mo\u017edana magla<\/h3>\n\n\n\n<p><strong>Kofein pove\u0107ava razinu adrenalina<\/strong> i aktivnost ekscitatornih neurotransmitera poput <strong>norepinefrina<\/strong> (noradrenalina). To ubrzava rad srca i krvni tlak te stimulira mozak, \u0161to dovodi do pove\u0107ane <strong>budnosti i bolje koncentracije.<\/strong> Postupno <strong>izbacivanje kofeina<\/strong> mo\u017ee negativno utjecati na koncentraciju jer se tijelo poku\u0161ava prilagoditi funkcioniranju bez njega. Tako\u0111er mo\u017ee dovesti do takozvane &#8220;<strong>mo\u017edane magle<\/strong>&#8220;, gdje se osje\u0107ate nesposobni koncentrirati, lako vas je omesti, imate problema s pam\u0107enjem odre\u0111enih informacija ili se ne mo\u017eete usredoto\u010diti na posao ili u\u010denje. <mark 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. Smanjena motivacija i pokreta\u010dka snaga<\/h3>\n\n\n\n<p><span style=\"font-size: 1rem\">Prestanak konzumiranja kofeina tako\u0111er mo\u017ee utjecati na motivaciju i volju za radom ili u\u010denjem. To mo\u017ee biti povezano ne samo s<strong> pove\u0107anim umorom ili smanjenom sposobno\u0161\u0107u koncentracije<\/strong>, ve\u0107 i sa smanjenom \u017eeljom za dru\u017eenjem. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/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. Pogor\u0161anje raspolo\u017eenja<\/h3>\n\n\n\n<p><span style=\"font-size: 1rem\">Unos kofeina ne samo da pove\u0107ava budnost i koncentraciju ve\u0107 i pobolj\u0161ava raspolo\u017eenje. \u010cesto se unos kofeina povezuje i sa smanjenim rizikom od depresije. Naprimjer, veliki pregled 12 studija otkrio je da su ljudi koji su konzumirali ve\u0107e koli\u010dine kave imali 24 % manji rizik od depresije od onih koji su konzumirali manje koli\u010dine. Stoga vam prestanak uzimanja kofeina mo\u017ee <strong>privremeno pogor\u0161ati raspolo\u017eenje.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[18]<\/span><\/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\u017eljivost<\/h3>\n\n\n\n<p>Jesu li vam ikada rekli: &#8220;<em><strong>Nemoj mi se obra\u0107ati dok ne popijem svoju prvu \u0161alicu kave<\/strong><\/em>&#8220;? <strong>Mnogi<\/strong> su ljudi <strong>mrzovoljni&nbsp;i&nbsp;razdra\u017eljivi<\/strong> bez kave. Prestanak konzumiranja kofeina tako\u0111er mo\u017ee dovesti do ovih simptoma zajedno s neraspolo\u017eenjem. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[15]<\/span><\/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_kod_prestanka_konzumiranja_kofeina\"><\/span>Kako ubla\u017eiti simptome kod prestanka konzumiranja kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imamo dobre vijesti. Ne samo da ti simptomi <strong>obi\u010dno traju samo nekoliko dana,<\/strong> ve\u0107 postoje i na\u010dini kako ih ubla\u017eiti i <strong>u\u010diniti proces prestanka konzumiranja kofeina podno\u0161ljivijim.<\/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 polako i <strong>postupno smanjivanje unosa kofeina.<\/strong> Nagli prestanak konzumiranja mogao bi biti \u0161ok za tijelo. Postupnim smanjivanjem mo\u017eete izbje\u0107i neugodne simptome apstinencije.<\/li>\n\n\n\n<li>Jo\u0161 jedan na\u010din da olak\u0161ate ovaj proces je da ostanete hidrirani i pijete puno teku\u0107ine. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dehidracija<\/strong><\/a>&nbsp;mo\u017ee pogor\u0161ati simptome poput <strong>glavobolje ili umora.<\/strong><\/li>\n\n\n\n<li>Ne zaboravite ni na &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spavanje<\/a>. Ciljajte na preporu\u010denih <strong>7 do 9 sati kvalitetnog sna.<\/strong> To \u0107e vam pomo\u0107i u borbi protiv umora.<\/li>\n\n\n\n<li>Kad prestanete uzimati kofein, mo\u017eda \u0107ete imati manje energije nego ina\u010de. Poku\u0161ajte se okrijepiti i na druge na\u010dine osim kave. To mo\u017ee uklju\u010divati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>uravnote\u017eenu prehranu <\/strong><\/a>bogatu svje\u017eim vo\u0107em i povr\u0107em, kao i <strong>vje\u017ebanje, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>meditaciju<\/strong><\/a><strong>, prakticiranje vje\u017ebi disanja ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-prakticirati-terapiju-hladnocom-10-savjeta-za-pocetnike-i-napredne-fitness-entuzijaste\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>izlaganje hladno\u0107i.<\/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>Kao \u0161to smo spomenuli, <strong>\u0161tetni simptomi<\/strong> koji se javljaju nakon prestanka konzumiranja kofeina obi\u010dno traju<strong> samo nekoliko dana, a zatim nestaju.<\/strong> Nakon \u0161to se povuku, mo\u017eete se vratiti ispijanju kave i ponovno u\u017eivati u &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-kava-zdrava-7-razloga-zasto-biste-joj-trebali-dati-priliku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">blagotvornom djelovanju na tijelo i duh<\/a>. A tko zna, mo\u017eda shvatite da vam vi\u0161e ne treba i odlu\u010dite potpuno prestati piti kavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divot bez kave ima i svoje pozitivne strane. Jedan od njih je, primjerice,<strong> bolji i kvalitetniji san.<\/strong> Pokazalo se, naprimjer, da ljudi koji ne piju kavu puno br\u017ee zaspu. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[19]<\/span><\/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=\"Koji_su_blagotvorni_ucinci_kofeina\"><\/span>Koji su blagotvorni u\u010dinci kofeina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svakako, kofein ne treba promatrati samo u negativnom svjetlu. U pravoj i sigurnoj koli\u010dini, osim borbe protiv umora i budnosti, kofein mo\u017ee imati brojne <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=\"Koji su blagotvorni u\u010dinci 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. Pobolj\u0161ava sportske performanse<\/h3>\n\n\n\n<p>Kofein je jedna od najvi\u0161e prou\u010davanih tvari za <strong>pobolj\u0161anje sportske izvedbe.<\/strong> Zato je \u010dest sastojak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">slo\u017eenih pre-workout dodataka prehrani<\/a>. Dokazano je da ima pozitivan u\u010dinak na <strong>snagu, koordinaciju, izdr\u017eljivost i vrijeme reakcije<\/strong>. Ovi se u\u010dinci na sportsku izvedbu mogu pripisati smanjenju umora i pove\u0107anju razine adrenalina nakon uzimanja kofeina, kao i njegovoj sposobnosti da stimulira sredi\u0161nji \u017eiv\u010dani sustav.&nbsp;<mark 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 li znati vi\u0161e o tome kako vam kofein mo\u017ee pomo\u0107i prije vje\u017ebanja? Ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kofein prije treninga: funkcije, dobrobiti, rizici i doziranje.<\/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. Pospje\u0161uje sagorijevanje masti i poma\u017ee pri mr\u0161avljenju<\/h3>\n\n\n\n<p>Kofein je \u010desto sastavni dio <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najucinkovitiji-sagorjevac-masti-i-kako-ga-koristiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fat burnera<\/a> s razlogom. Osim \u0161to poti\u010de aktivnost va\u0161eg mozga i mi\u0161i\u0107a, tako\u0111er mo\u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>ubrzati va\u0161 metabolizam<\/strong><\/a>. Ima&nbsp;<strong>termogeni u\u010dinak<\/strong>, \u0161to zna\u010di da mo\u017ee kratkoro\u010dno pove\u0107ati tjelesnu temperaturu. To zahtijeva od tijela da tro\u0161i vi\u0161e energije, \u0161to rezultira <strong>sagorijevanjem vi\u0161e kalorija u mirovanju i tijekom vje\u017ebanja, u osnovi &#8220;besplatno&#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. Poma\u017ee u pobolj\u0161anju raspolo\u017eenja<\/h3>\n\n\n\n<p>Dokazano je da kava <strong>pozitivno utje\u010de na raspolo\u017eenje<\/strong>. Uneseni kofein pove\u0107ava razinu <strong>serotonina i dopamina<\/strong> u tijelu. Neka istra\u017eivanja ukazuju na povezanost izme\u0111u konzumacije kave i smanjene razine percipirane anksioznosti ili smanjenog rizika od depresije. <mark 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>Me\u0111utim, ostaje pitanje: u kojoj mjeri drugi \u010dimbenici igraju ulogu, \u010dimbenici koje studije nisu uzele u obzir? No, sigurno \u0107ete se slo\u017eiti s nama da \u0161alica dobre kave, bilo sami ili u dru\u0161tvu najmilijih, mo\u017ee biti odli\u010dan na\u010din da se opustite, opustite i rije\u0161ite stresa.\n<\/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 zdravlje<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-3 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">Kava tako\u0111er mo\u017ee imati pozitivne u\u010dinke na neka podru\u010dja vezana uz zdravlje. Iako kava sama po sebi sigurno nije lijek za sve, mnoga su istra\u017eivanja uo\u010dila vezu izme\u0111u konzumacije kave i <strong>manjeg rizika od razvoja dijabetesa tipa II, Alzheimerove ili Parkinsonove bolesti<\/strong>. Tako\u0111er se \u010dini da poma\u017ee smanjiti rizik od ciroze jetre ili mo\u017edanog udara. <mark class=\"has-inline-color has-orange-color\"><sup>[22 &#8211; 26]<\/sup><\/mark><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Poma\u017ee obnoviti antioksidanse<\/h3>\n\n\n\n<p>Mo\u017eda ste \u010duli da kava sadr\u017ei spojeve s <strong>antioksidativnim svojstvima<\/strong> i to je istina. Zapravo, sadr\u017ei vi\u0161e antioksidansa od <strong>kakaa ili zelenog \u010daja<\/strong>. Antioksidansi igraju klju\u010dnu ulogu u <strong>borbi protiv slobodnih radikala<\/strong> u na\u0161im tijelima, koji u prekomjernoj koli\u010dini mogu o\u0161tetiti na\u0161e stanice i pridonijeti razvoju kardiovaskularnih, metaboli\u010dkih ili neurolo\u0161kih poreme\u0107aja. U\u017eivanje u \u0161alici kave mo\u017ee pomo\u0107i u obnavljanju ovih korisnih boraca. <mark 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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kava bez sumnje mo\u017ee biti koristan dio va\u0161eg dana. U pravoj koli\u010dini, ako se ne pretjera, mo\u017ee imati <strong>mnoge pozitivne u\u010dinke<\/strong>. Mo\u017ee <strong>podr\u017eati budnost, koncentraciju, pove\u0107ati sportsku izvedbu i pomo\u0107i u sagorijevanju masti.<\/strong> Me\u0111utim, tijelo s vremenom mo\u017ee razviti toleranciju na kofein, pa ista doza mo\u017eda vi\u0161e ne\u0107e biti dovoljna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, <strong>povremeno si priu\u0161titi &#8220;detoksikaciju od kofeina&#8221;<\/strong> mo\u017ee biti korisno. Reakcija tijela na odvikavanje od kofeina mo\u017ee varirati, posebice ovisno o tome koliko ste ga navikli dnevno konzumirati. Kod manjih doza simptomi su bla\u017ei, dok kod ve\u0107ih doza mo\u017eete osjetiti ve\u0107u nelagodu. Simptomi poput g<strong>lavobolje, umora ili razdra\u017eljivosti<\/strong> obi\u010dno<strong> traju samo kratko vrijeme,<\/strong> od nekoliko sati do nekoliko dana. Ako izdr\u017eite te dane, mo\u017eete se vratiti svojoj omiljenoj \u0161alici kave i ponovno u\u017eivati u njezinim blagodatima bez nepotrebne eskalacije unosa kofeina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ikada poku\u0161ali napraviti pauzu od svoje omiljene \u0161alice kave na nekoliko dana? Ili tek sada razmi\u0161ljate o tome? Ako vam se \u010dlanak svidio, podr\u017eite ga dijeljenjem kako bi va\u0161i prijatelji saznali \u0161to se doga\u0111a s njihovim tijelima kada prestanu piti kavu. Mo\u017eda \u0107ete nekoga potaknuti da se nakratko odmori od kave i ponovno otkrije njezine brojne 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.hr\/kofeini\" 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.hr\/napitci\" 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 omiljeno pi\u0107e mnogih ljudi diljem svijeta. Ima brojne pozitivne u\u010dinke na tijelo i um. Ali \u0161to se doga\u0111a ako ju odlu\u010dite prestati piti? Kako tijelo reagira na izbacivanje kofeina? Ovaj \u010dlanak otkriva sve.<\/p>\n","protected":false},"author":218,"featured_media":527871,"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":[135],"tags":[6524,6728,7634,7622],"filter_section":[],"filter_attribute":[13049,13046],"class_list":{"0":"post-542886","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-energija-hr","9":"tag-kofein-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to se doga\u0111a s va\u0161im tijelom kada prestanete piti kavu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pitate se koliko dugo kofein ostaje u va\u0161em tijelu i \u0161to vas \u010deka kada odbacite tu naviku? 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