{"id":3010,"date":"2020-05-21T18:18:43","date_gmt":"2020-05-21T15:18:43","guid":{"rendered":"https:\/\/espresso.ee\/?p=3010"},"modified":"2023-06-09T20:29:00","modified_gmt":"2023-06-09T17:29:00","slug":"milline-on-kofeiini-moju-sinu-kehale","status":"publish","type":"post","link":"https:\/\/espresso.ee\/ru\/milline-on-kofeiini-moju-sinu-kehale\/","title":{"rendered":"MILLINE ON KOFEIINI M\u00d5JU SINU KEHALE?"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3012\" src=\"https:\/\/espresso.ee\/wp-content\/uploads\/2020\/05\/kohvioad-600x480.jpeg\" alt=\"\" width=\"450\" height=\"360\" srcset=\"https:\/\/espresso.ee\/wp-content\/uploads\/2020\/05\/kohvioad-600x480.jpeg 600w, https:\/\/espresso.ee\/wp-content\/uploads\/2020\/05\/kohvioad-500x400.jpeg 500w, https:\/\/espresso.ee\/wp-content\/uploads\/2020\/05\/kohvioad.jpeg 1200w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/>Kofeiin on stimulant ja maailmas k\u00f5ige sagedamini kasutatav ravim. Iga p\u00e4ev tarbivad miljonid seda \u00e4rkveloleku t\u00f5stmiseks, v\u00e4simuse leevendamiseks ning keskendumisv\u00f5ime parandamiseks.<\/p>\n<p>M\u00fc\u00fctide ja poleemikat puudutavate k\u00fcsimuste taustal, kas kofeiin on meile hea v\u00f5i halb, viitavad t\u00f5endid, et m\u00f5\u00f5dukas kohvitarbimine v\u00f5ib tuua esile nii eeliseid kuid samas ka riske.<\/p>\n<p>\u00dcleliigne kofeiini tarbimine ei ole aga tervislik. Seep\u00e4rast pead olema hoolas, et oleksid teadlik, kui palju kofeiini on lisatud erinevatesse jookidesse ja s\u00f6\u00f6kidesse. Peale kohvi, sisaldavad kofeiini ka mitmed sn\u00e4kid, joogid, energiabatoonid jne, mis seda looduslikult ise ei sisaldaks.<\/p>\n<h2>Kiired faktid kofeiini kohta<\/h2>\n<ul>\n<li>Kofeiin on stimulant, mis esineb looduslikult ka mitmetes toitudes.<\/li>\n<li>Toidu- ja ravimiamet (The Food and Drug Administration FDA) soovitab maksimaalselt 400 mg kofeiini p\u00e4evas ehk kaks kuni kolm tassi kohvi.<\/li>\n<li>M\u00f5\u00f5dukas kohvi tarbimine v\u00f5ib suurendada kehakaalu langust, kognitiivseid funktsioone ja erksust. <a href=\"https:\/\/espresso.ee\/kohvi-joomise-kasulikkus-ja-selle-varjukuljed\/\">Loe kohvi m\u00f5just tervisele pikemalt siit artiklist.<\/a><\/li>\n<li>Kofeiin v\u00f5ib negatiivselt m\u00f5jutada n\u00e4iteks rasedust, viljakust, gl\u00fckoositaset ja muid terviseaspekte.<\/li>\n<li>Energiajoogid v\u00f5ivad sisaldada palju kofeiini, kuid t\u00f5en\u00e4oliselt pole need ohtlikud, kui neid ei tarvitata koos alkoholiga.<\/li>\n<li>Kofeiinipulber v\u00f5ib p\u00f5hjustada surmaga l\u00f5ppevat \u00fcledoosi, seep\u00e4rast tuleb sellega olla \u00e4\u00e4rmiselt ettevaatlik.<\/li>\n<\/ul>\n<p>Toidu- ja ravimiamet (FDA) peab kofeiini nii ravimiks kui ka toidulisandiks. Nad soovitavad maksimaalselt 400 mg kofeiini p\u00e4evas. Lapseootel naisele aga 200 mg ja lapsele kuni 100 mg\/p\u00e4evas.<\/p>\n<p>Retsepti- ja k\u00e4sim\u00fc\u00fcgiravimites kasutatakse kofeiini v\u00e4simuse ja uimasuse raviks ning m\u00f5nede valuvaigistite toime parandamiseks. Seega kuulub kofeiin ravimite r\u00fchma, mida nimetatakse keskn\u00e4rvis\u00fcsteemi (KNS) stimulantideks.<\/p>\n<p>Kofeiini kasutamine erksusabina peaks olema aga pigem erand. Kofeiin ei ole m\u00f5eldud une asendamiseks ja seda ei tohiks sellel eesm\u00e4rgil regulaarselt ka kasutada.<\/p>\n<h2>Kust me saame kofeiini?<\/h2>\n<p>Kofeiini leidub looduslikult enam kui 60 taimeliigi lehtedes, seemnetes v\u00f5i viljades, sealhulgas:<\/p>\n<ul>\n<li>kohvioad<\/li>\n<li>teelehed ja pungad<\/li>\n<li>koola p\u00e4hklid<\/li>\n<li>kakao<\/li>\n<li>guaraana seemned<\/li>\n<\/ul>\n<p>Kusjuures taimedes sisalduv kofeiin toimib loodusliku pestitsiidina. See halvab ja tapab putukaid, kes \u00fcritavad neist toituda.<br \/>\nKofeiini leidub lisaks veel \u0161okolaadis ning seda lisatakse regulaarselt n\u00e4tsukummile, veele, siirupile, kommidele ja muudele suupistetele.<\/p>\n<h2>Kui palju kofeiini joogid sisaldavad?<\/h2>\n<p>Kohv 250 ml\/ 175 mg<br \/>\nLahustuv kohv 250 ml\/ 84 mg<br \/>\nKofeiinivaba kohv 250 ml\/ 4 mg<br \/>\nTee 250 ml\/ 40 mg<br \/>\nKakao 250 ml\/ 6 mg<br \/>\nRed Bull 250 ml\/ 80 mg<br \/>\nDieet Coca-Cola 500 ml\/ 64 mg<br \/>\nPepsi Cola 500 ml\/ 61 mg<br \/>\nCoca-Cola 500 ml\/ 56 mg<br \/>\nCherry Coca-Cola 500 ml\/ 49 mg<br \/>\nRC Cola 500 ml\/ 48 mg<\/p>\n<h2>Miks on kofeiini m\u00f5ju eri inimestele erinev?<\/h2>\n<p><em>&#171;Miks m\u00f5jutab kohv mind rohkem kui teisi?&#187;<\/em> on sagedasti esitatav k\u00fcsimus. L\u00fchike vastus k\u00fcsimusele on see, et <a href=\"http:\/\/pharmrev.aspetjournals.org\/content\/70\/2\/384\" target=\"_blank\" rel=\"noopener noreferrer\">uuringud on n\u00e4idanud<\/a>, et kui grupp inimesi joob sama standardkoguse kohvi, m\u00e4\u00e4rab nende reaktsioonid geneetiline koostis. See m\u00e4\u00e4ratleb, mil moel m\u00f5jutab kofeiini kogus \u00fcksikisikut. M\u00f5ni metaboliseerib kofeiini kiiresti, teised aga aeglasemalt; m\u00f5ned n\u00e4itavad suuremat tundlikkust kofeiini stimuleeriva m\u00f5ju suhtes, samas kui teised vajavad efekti tundmiseks suuremaid koguseid.<\/p>\n<ul>\n<li>Kiire metabolismiga inimesed seedivad kofeiini kiiresti. Kofeiini stimuleeriv toime kehas on l\u00fchike. Nemad v\u00f5ivad p\u00e4evas juua mitu tassi kohvi.<\/li>\n<li>Aeglase ainevahetusega inimesed seedivad kofeiini aeglasemalt, seega on kofeiin kehas ja ajus pikema aja jooksul. Kofeiini f\u00fcsioloogiline toime p\u00fcsib \u00fcldjuhul kauem ja on selgem.<\/li>\n<\/ul>\n<p>Kofeiini \u00fcldise tundlikkuse v\u00f5ib jaotada kolme r\u00fchma, mis s\u00f5ltuvad nii maksa metabolismi geneetilisest varieerumisest kui ka keskn\u00e4rvis\u00fcsteemist:<\/p>\n<p><strong>Suur tundlikkus kofeiini suhtes<\/strong><br \/>\nAeglane ainevahetus maksas ja tugev kofeiini seondumine keskn\u00e4rvis\u00fcsteemis. Isegi v\u00e4ikesed kofeiinikogused p\u00f5hjustavad ergutavat toimet ja suuremad annused v\u00f5ivad olla uneprobleemide p\u00f5hjuseks.<\/p>\n<p><strong>Keskmine tundlikkus kofeiini suhtes<\/strong><br \/>\nTasakaal kofeiini inaktiveerimise maksas ja keskn\u00e4rvis\u00fcsteemis seotuse vahel t\u00e4hendab, et inimene v\u00f5ib tavaliselt p\u00e4eva jooksul juua 2\u20135 tassi kohvi. Seda siis ilma k\u00f5rvaltoimete ja uneh\u00e4ireteta. Kofeiini ei soovitata neile tavaliselt \u00f5htul.<\/p>\n<p><strong>Madal tundlikkus kofeiini suhtes<\/strong><br \/>\nKofeiini kiire metabolism. Selline inimene v\u00f5ib tarbida suuremaid koguseid kuigi arstid soovitavad siiski, et piirdutaks kuni 5 tassiga. Enne magamaminekut kohvi joomine tavaliselt nende und ei h\u00e4iri.<\/p>\n<p>Kuna inimesed reageerivad kofeiinile erinevalt, s\u00f5ltuvalt mitmetest teguritest, on k\u00f5ige sobivama koguse kohvi ja kofeiini tarbimise v\u00e4ljaselgitamine individuaalne. \u00dcldiselt kipub enamik inimesi tarbima kofeiini koguses, milles nad end mugavalt tunnevad. Seda v\u00f5ib pidada omamoodi isereguleeruvaks mehhanismiks, mille juured on inimese geneetilises \u00fclesehituses ja mida juhivad nende endi kogemused ja reaktsioonid kofeiinile.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kofeiin on stimulant ja maailmas k\u00f5ige sagedamini kasutatav ravim. Iga p\u00e4ev tarbivad miljonid seda \u00e4rkveloleku t\u00f5stmiseks, v\u00e4simuse leevendamiseks ning keskendumisv\u00f5ime parandamiseks. M\u00fc\u00fctide ja poleemikat puudutavate k\u00fcsimuste taustal, kas kofeiin on meile hea v\u00f5i halb, viitavad t\u00f5endid, et m\u00f5\u00f5dukas kohvitarbimine v\u00f5ib tuua esile nii eeliseid kuid samas ka riske. \u00dcleliigne kofeiini tarbimine ei ole aga tervislik&#8230;.<\/p>\n","protected":false},"author":18,"featured_media":3012,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[519],"tags":[],"class_list":["post-3010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kohvioad"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MILLINE ON KOFEIINI M\u00d5JU SINU KEHALE? | Boon kohvipood<\/title>\n<meta name=\"description\" content=\"Kui palju kohvi v\u00f5ib p\u00e4evas juua, et see ei m\u00f5juks kahjulikult? 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