Kofe\u012bns ir dabiska stimulanta izv\u0113le miljoniem cilv\u0113ku vis\u0101 pasaul\u0113, un kafija ir vispopul\u0101r\u0101kais t\u0101 avots. Statista zi\u0146o, ka pasaules kafijas pat\u0113ri\u0146\u0161 pag\u0101ju\u0161aj\u0101 gad\u0101 bija 166,63 miljoni 60 kg maisu (1). Ja m\u0113s to p\u0101rveidotu par 1 kilogramu maisi\u0146iem, tas b\u016btu l\u012bdzv\u0113rt\u012bgs 9 963 780 000 kilogramiem kafijas, kas vien\u0101 gad\u0101 pat\u0113r\u0113ta vis\u0101 pasaul\u0113. Tas noz\u012bm\u0113 aptuveni 27,3 miljonus kilogramu kafijas, ko pat\u0113r\u0113 KATRU DIENU!<\/p>\n\n\n\n
Tas, cik daudz kofe\u012bna (m\u0113rot miligramos) ir kafijas tas\u0113, nav viegli apr\u0113\u0137in\u0101t. Google mekl\u0113\u0161ana ir labs s\u0101kums, ta\u010du skait\u013ci galu gal\u0101 b\u016bs atkar\u012bgi no daudziem faktoriem. Tas ietver kafijas pupi\u0146u veidu, grauzd\u0113\u0161anas veidu, pagatavo\u0161anu (br\u016bv\u0113\u0161ana, espresso, \u0161\u0137\u012bsto\u0161ais dz\u0113riens utt.) Un porcijas lielumu (2<\/a>).<\/p>\n\n\n\n Otrs iev\u0113rojam\u0101kais kofe\u012bna avots ir t\u0113ja. Citi dabiskie avoti ir \u0161okol\u0101de (no kakao pupi\u0146\u0101m), guaranas ogas (izmanto ener\u0123ijas dz\u0113rienos) un kolas rieksti (kolas dz\u0113rienos). Pat \u201cbez kofe\u012bna\u201d kafij\u0101 un t\u0113j\u0101 ir kofe\u012bns, kaut ar\u012b nelielos daudzumos (3<\/a>).<\/p>\n\n\n\n \u0160eit ir da\u017ei citi iesp\u0113jamie kofe\u012bna avoti:<\/p>\n\n\n\n Ja jums ir kofe\u012bna nepanesam\u012bba, izvairieties no \u0161iem produktiem. Apskatiet \u0161o visaptvero\u0161o datu b\u0101zi no Caffeine Informer<\/a> \u2013 J\u016bs b\u016bsiet p\u0101rsteigti par iecien\u012bt\u0101ko dz\u0113rienu ar kofe\u012bna saturu!<\/p>\n\n\n\n Abi ir cie\u0161i saist\u012bti, ta\u010du past\u0101v zin\u0101mas at\u0161\u0137ir\u012bbas. G\u0113niem ir sava loma kofe\u012bna jut\u012bb\u0101. Da\u017ei cilv\u0113ki var \u0101tr\u0101k p\u0101rstr\u0101d\u0101t un metaboliz\u0113t kofe\u012bnu, bet citi – l\u0113n\u0101k. Ir tr\u012bs kofe\u012bna jut\u012bbas l\u012bme\u0146i:<\/p>\n\n\n\n No otras puses, kofe\u012bna tolerance ir \u0137erme\u0146a reakcija uz kofe\u012bnu laika gait\u0101. Cilv\u0113ki parasti s\u0101k ar nulles toleranci, tas ir, pietiek ar mazu devu, lai izjustu sekas, piem\u0113ram, skaidr\u012bbu, modr\u012bbu un sp\u0113ju koncentr\u0113ties. Pirmo reizi, kad vi\u0146i izm\u0113\u0123ina kofe\u012bnu, vi\u0146i, iesp\u0113jams, piedz\u012bvo kaut ko l\u012bdz\u012bgu:<\/p>\n\n\n\n \u201cOho – es j\u016btos tik dz\u012bvs! Man beidzot ir ener\u0123ija un pr\u0101ta skaidr\u012bba, lai veiktu ikdienas uzdevumus!<\/em>\u201d<\/p>\n\n\n\n T\u0101p\u0113c, protams, racion\u0101li b\u016btu lietot v\u0113l kofe\u012bnu, jo vi\u0146i v\u0113las v\u0113lreiz izbaud\u012bt visas t\u0101 br\u012bni\u0161\u0137\u012bg\u0101s \u201csp\u0113jas\u201d. Pirms vi\u0146i to zina, vi\u0146i dzer 5 tases kafijas dien\u0101, lai justos \u201edz\u012bvi\u201d. T\u0101 ir progres\u012bva kofe\u012bna tolerance darb\u012bb\u0101. Jo vair\u0101k \u0137ermenis pierod pie augst\u0101ka kofe\u012bna l\u012bme\u0146a, jo liel\u0101ka ir tolerance (6<\/a>). Konkr\u0113ti, tolerance att\u012bst\u0101s p\u0113c hroniskas lielu devu ievad\u012b\u0161anas aptuveni 750\u20131200 mg dien\u0101 (7<\/a>).<\/p>\n\n\n\n \u0160eit ir da\u017ei vieglu simptomu piem\u0113ri, kas rodas person\u0101m ar kofe\u012bna jut\u012bg\u012bgumu vai nepanes\u012bbu, lietojot \u0161o vielu lietojot p\u0101rm\u0113r\u012bg (5<\/a>).<\/p>\n\n\n\n Lai gan reti, smagi simptomi var par\u0101d\u012bties cilv\u0113kiem ar nopietniem vesel\u012bbas trauc\u0113jumiem, ieskaitot smagu trauksmi, sirds un asinsvadu slim\u012bbas, aknu slim\u012bbas, nieru slim\u012bbas un peptisko \u010d\u016blu (8<\/a>):<\/p>\n\n\n\n Ar\u012b gr\u016btniec\u0113m ir j\u0101iev\u0113ro piesardz\u012bba, lietojot kofe\u012bnu, un ierobe\u017eojiet to l\u012bdz m\u0113renai 200 mg dien\u0101, lai izvair\u012btos no jebk\u0101diem iepriek\u0161 uzskait\u012btajiem simptomiem (8, 9<\/a>). <\/p>\n\n\n\n N\u0113, tie nav viens un tas pats. Aler\u0123ija pret kofe\u012bnu ir reta, ta\u010du t\u0101 var b\u016bt b\u012bstama. Piem\u0113ram, jauna jap\u0101\u0146u sieviete piedz\u012bvoja anafilaksi, kad vi\u0146a, to neapzin\u0101ties, \u0113da konfektes, kas satur kofe\u012bnu (10<\/a>).<\/p>\n\n\n\n Aler\u0123ijai pret kofe\u012bnu var b\u016bt smagi simptomi (piem\u0113ram, iepriek\u0161 uzskait\u012btie). Turkl\u0101t var par\u0101d\u012bties ar\u012b simptomi, kas l\u012bdz\u012bgi cit\u0101m p\u0101rtikas aler\u0123ij\u0101m, piem\u0113ram (11<\/a>):<\/p>\n\n\n\n Par laimi, kofe\u012bna nepanesam\u012bba nav ne\u0101rst\u0113jama, bet tas neb\u016bs \u0101tri un viegli, it \u012bpa\u0161i, ja esat k\u013cuvis atkar\u012bgs no kofe\u012bna. Atkar\u012bba no kofe\u012bna ir re\u0101la, un atteik\u0161an\u0101s no aukst\u0101 t\u012btara var izrais\u012bt abstinences simptomus. Atcel\u0161anas simptomu piem\u0113ri ir (12<\/a>):<\/p>\n\n\n\n Lai izvair\u012btos no k\u0101da no \u0161iem simptomiem, pak\u0101peniski samaziniet kofe\u012bna uz\u0146em\u0161anu. <\/p>\n\n\n\n K\u0101 min\u0113ts iepriek\u0161, cilv\u0113ki parasti s\u0101k ar nulles toleranci pret kofe\u012bnu, kas noz\u012bm\u0113, ka pietiek ar nelielu devu, lai vi\u0146i sajustu t\u0101 ietekmi. Papildus kofe\u012bna jut\u012bbai un nepanes\u012bbai ir ar\u012b citi riska faktori. \u0160eit ir da\u017ei iesp\u0113jamie vain\u012bgie:<\/p>\n\n\n\n V\u012brie\u0161i kofe\u012bnu metaboliz\u0113 l\u0113n\u0101k nek\u0101 sievietes, t\u0101p\u0113c vi\u0146i bie\u017e\u0101k izj\u016bt blakuspar\u0101d\u012bbas. Tas ar\u012b palielina v\u012brie\u0161u kofe\u012bna nepanes\u012bbas iesp\u0113jam\u012bbu (13<\/a>). Tom\u0113r sieviet\u0113m, kuras lieto kontracepcijas tabletes, ar\u012b j\u0101b\u016bt uzman\u012bg\u0101m! Sint\u0113tiskie hormoni, ko ra\u017eo peror\u0101lie kontracepcijas l\u012bdzek\u013ci, pal\u0113nina kofe\u012bna metabolismu, t\u0101d\u0113j\u0101di izraisot jut\u012bbu pret kofe\u012bnu (14<\/a>).<\/p>\n\n\n\n K\u0101 min\u0113ts iepriek\u0161, 10% iedz\u012bvot\u0101ju ir paaugstin\u0101ta jut\u012bba pret kofe\u012bnu, jo ir augst\u0101ka CYP1A2<\/a> g\u0113na fermentat\u012bv\u0101 aktivit\u0101te (4). Cilv\u0113kiem ar zemu CYP1A2 aktivit\u0101ti parasti ir paaugstin\u0101ta jut\u012bba pret kofe\u012bnu. Tikm\u0113r ADORA2A (adenoz\u012bna A2A receptoru) g\u0113na \u0123en\u0113tisk\u0101s vari\u0101cijas var trauc\u0113t miegu cilv\u0113kiem, kuri ir jut\u012bgi pret kofe\u012bnu, bet ne cilv\u0113kiem, kuri nav jut\u012bgi pret kofe\u012bnu (15<\/a>).<\/p>\n\n\n\n Ir teikts, ka vair\u0101kas z\u0101les mijiedarbojas ar kofe\u012bnu, pal\u0113ninot \u0137erme\u0146a metabolismu un padarot t\u0101 iedarb\u012bbu izteikt\u0101ku. Tas ietver t\u0101das z\u0101les k\u0101 (16<\/a>):<\/p>\n\n\n\n Ja lietojat k\u0101du no \u0161\u012bm z\u0101l\u0113m, l\u016bdzu, konsult\u0113jieties ar \u0101rstu, ja j\u016bs uztrauc kofe\u012bna mijiedarb\u012bba un blakuspar\u0101d\u012bbas.<\/p>\n\n\n\n Neatkar\u012bgi no t\u0101, vai m\u0113\u0123in\u0101t samazin\u0101t kofe\u012bna pat\u0113ri\u0146u vai patie\u0161\u0101m v\u0113laties \u0161\u0137irties no \u0161\u012b nervu sist\u0113mas stimulanta, j\u016bs joproj\u0101m varat izk\u013c\u016bt no dienas. \u0160eit ir vair\u0101ki padomi, k\u0101 palielin\u0101t ener\u0123iju, lai nesatur\u0113tu kofe\u012bnu:<\/p>\n\n\n\n Barojo\u0161u p\u0101rtikas produktu \u0113\u0161ana ir b\u016btiska j\u016bsu vesel\u012bbai. Run\u0101jot par ener\u0123iju, lab\u0101kie avoti ir asto\u0146i B vitam\u012bni – tiam\u012bns (B1), riboflav\u012bns (B2), niac\u012bns (B3), pantot\u0113nsk\u0101be (B5), piridoks\u012bns (B6), biot\u012bns (B7), fol\u0101ts (B9) un kobalam\u012bns (B12). Vitam\u012bni B5, B9 un B12 ar\u012b pal\u012bdz mazin\u0101t nogurumu un nogurumu (17<\/a>).<\/p>\n\n\n\n \u0160eit ir tabula, kur\u0101 apkopoti lab\u0101kie B vitam\u012bnu avoti (18<\/a>):<\/p>\n\n\n\nK\u0101di ir citi kofe\u012bna avoti, iz\u0146emot kafiju?<\/strong><\/h2>\n\n\n\n
![\"dz\u012bve](\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/l-intolleranza-alla-caffeina-segnali-fattori-di-rischio-e-come-ottenere-una-sferzata-di-energia-quotidiana-senza-caffeina-01-1024x519.jpg\")
<\/figure>\n\n\n\nK\u0101da ir at\u0161\u0137ir\u012bba starp kofe\u012bna jut\u012bbu un kofe\u012bna toleranci?<\/strong><\/h2>\n\n\n\n
K\u0101di ir kofe\u012bna jut\u012bbas simptomi?<\/strong><\/h2>\n\n\n\n
![\"kafijas](\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-01-7-1024x515.jpg\")
<\/figure>\n\n\n\nVai kofe\u012bna jut\u012bba ir tas pats kas aler\u0123ija pret kofe\u012bnu?<\/strong><\/h2>\n\n\n\n
Vai ir iesp\u0113jams p\u0101rvar\u0113t kofe\u012bna nepanesam\u012bbu?<\/strong><\/h2>\n\n\n\n
Kas var izrais\u012bt kofe\u012bna jut\u012bbu?<\/strong><\/h2>\n\n\n\n
1) J\u016bsu dzimums<\/strong><\/h3>\n\n\n\n
2) J\u016bsu g\u0113ni<\/strong><\/h3>\n\n\n\n
3) J\u016bsu medikamenti<\/strong><\/h3>\n\n\n\n
K\u0101 dab\u016bt vair\u0101k ener\u0123ijas dabiski bez kofe\u012bna?<\/strong><\/h2>\n\n\n\n
![\"k\u0101](\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/l-intolleranza-alla-caffeina-segnali-fattori-di-rischio-e-come-ottenere-una-sferzata-di-energia-quotidiana-senza-caffeina-01-1024x724.png\")
<\/figure>\n\n\n\n1) \u0112diet vair\u0101k ar B vitam\u012bniem bag\u0101tas p\u0101rtikas, \u012bpa\u0161i brokast\u012bs<\/strong><\/h3>\n\n\n\n