{"id":238824,"date":"2021-08-23T09:00:00","date_gmt":"2021-08-23T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/intolerancia-kofeinu-symptomy\/"},"modified":"2021-08-23T09:00:00","modified_gmt":"2021-08-23T08:00:00","slug":"intolerancia-kofeinu-symptomy","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/intolerancia-kofeinu-symptomy\/","title":{"rendered":"Intolerancia kofe\u00ednu: Sympt\u00f3my, rizikov\u00e9 faktory a ako z\u00edska\u0165 energiu na cel\u00fd de\u0148 aj bez kofe\u00ednu"},"content":{"rendered":"\n<p>K\u00e1vou sa za\u010d\u00edna de\u0148 pre mili\u00f3ny \u013eud\u00ed, ale vedeli ste, \u017ee niektor\u00ed z n\u00e1s nedok\u00e1\u017eu tolerova\u0165 kofe\u00edn? U\u017e aj mal\u00e9 mno\u017estvo kofe\u00ednu m\u00f4\u017ee u nich vies\u0165 k poteniu dlan\u00ed a zr\u00fdchlen\u00e9mu tepu! Viem, t\u00e1to situ\u00e1cia je asi \u00faplne nepredstavite\u013en\u00e1, najm\u00e4 ak milujete k\u00e1vu a nem\u00f4\u017eete bez nej \u017ei\u0165. Dnes si teda povieme nie\u010do fenom\u00e9ne menom intolerancia kofe\u00ednu, jej pr\u00edznakoch, \u010do ju sp\u00f4sobuje a ako z\u00edska\u0165 energiu &#8211; aj bez kofe\u00ednu &#8211; po cel\u00fd de\u0148.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co je hlavn\u00fdm zdrojom kofe\u00ednu?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Kofe\u00edn je pr\u00edrodn\u00fd stimulant pre mili\u00f3ny \u013eud\u00ed na celom svete, pri\u010dom k\u00e1va je najob\u013e\u00fabenej\u0161\u00edm zdrojom energie. Statista uv\u00e1dza, \u017ee glob\u00e1lna spotreba k\u00e1vy bola v minulom roku 166,63 mili\u00f3na 60-kilogramov\u00fdch vriec (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">1<\/a>). Ak by sme t\u00fato hodnotu zmenili na 1-kilogramov\u00e9 vreck\u00e1, zodpovedalo by to 9 963 780 000 kilogramom k\u00e1vy, spotrebovanej na celom svete za jeden rok. To by znamenalo zauj\u00edmav\u00e9 \u010d\u00edslo &#8211; spotrebu pribli\u017ene 27,3 mili\u00f3na kilogramov k\u00e1vy KA\u017dD\u00dd DE\u0147!<\/p>\n\n\n\n<p>\u010co sa t\u00fdka kofe\u00ednu (meran\u00e9ho v miligramoch) v jednej \u0161\u00e1lke k\u00e1vy, nie je \u013eahk\u00e9 vypo\u010d\u00edta\u0165 t\u00fato hodnotu celkom presne. Vyh\u013ead\u00e1vanie cez Google je s\u00edce dobr\u00fd za\u010diatok, ale v\u00fdsledn\u00e9 \u010d\u00edsla bud\u00fa v kone\u010dnom d\u00f4sledku z\u00e1visie\u0165 od mnoh\u00fdch faktorov. Zah\u0155\u0148aj\u00fa najm\u00e4 druh k\u00e1vov\u00fdch z\u0155n,sp\u00f4sob pra\u017eenia, pr\u00edpravu (varenie, espresso, instantn\u00e1 k\u00e1va, at\u010f.) a ur\u010dite aj ve\u013ekos\u0165 porcie (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">2<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Odkia\u013e e\u0161te z\u00edskam kofe\u00edn okrem k\u00e1vy?<\/strong><\/h2>\n\n\n\n<p>Druh\u00fdm najv\u00fdznamnej\u0161\u00edm zdrojom kofe\u00ednu je \u010daj. \u010eal\u0161\u00edmi pr\u00edrodn\u00fdmi zdrojmi s\u00fa \u010dokol\u00e1da (z kakaov\u00fdch b\u00f4bov), bobule guarany (pou\u017e\u00edvan\u00e9 v energetick\u00fdch n\u00e1pojoch) a orechy kola (pou\u017e\u00edvan\u00e9 v kolov\u00fdch n\u00e1pojoch). Aj k\u00e1va a \u010daj \u201ebez kofe\u00ednu\u201c obsahuj\u00fa kofe\u00edn, hoci len v mal\u00fdch mno\u017estv\u00e1ch (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">3<\/a>).<\/p>\n\n\n\n<p>Nieko\u013eko \u010fal\u0161\u00edch mo\u017en\u00fdch zdrojov kofe\u00ednu:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pe\u010divo, kol\u00e1\u010de a dezerty s pr\u00edchu\u0165ou k\u00e1vy a \u010daju<\/li><li>Energetick\u00e9 n\u00e1poje<\/li><li>Nealko n\u00e1poje<\/li><li>Vitam\u00ednov\u00e9 doplnky<\/li><li>Niektor\u00e9 lieky<\/li><\/ul>\n\n\n\n<p>Ak je intolerancia na kofe\u00edn aj va\u0161\u00edm probl\u00e9mom, vyhnite sa pr\u00e1ve t\u00fdmto v\u00fdrobkom. Ur\u010dite si prezrite aj t\u00fato komplexn\u00fa datab\u00e1zu od <a href=\"https:\/\/www.caffeineinformer.com\/the-caffeine-database\" rel=\"noopener\">Caffeine Informer<\/a> \u2013 mo\u017eno budete prekvapen\u00ed obsahom kofe\u00ednu vo va\u0161ich ob\u013e\u00faben\u00fdch n\u00e1pojoch!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/qiwlr2AqcNWOBkLT5iaoxBX4kLTiJ3dygi9tvGHpBXWZB8jk-bv8aO7D4aRAMzZzCYeBIyBrsWSNNdRpYFWJEUckQo-rQJGXcbQ78MlzaFqDjccerCBgA6ZzCWaSahx4Mxomp2b9\" alt=\"\u017eivot je kr\u00e1tky, vychutnajte si svoju k\u00e1vu\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Intolerancia kofe\u00ednu a citlivos\u0165 na kofe\u00edn &#8211; ak\u00fd je medzi nimi rozdiel?<\/strong><\/h2>\n\n\n\n<p>Obidve spolu \u00fazko s\u00favisia, existuj\u00fa v\u0161ak medzi nimi z\u00e1kladn\u00e9 rozdiely. V citlivosti na kofe\u00edn zohr\u00e1va svoju \u00falohu genetika. Niektor\u00ed \u013eudia dok\u00e1\u017eu spracova\u0165 a metabolizova\u0165 kofe\u00edn r\u00fdchlej\u0161ie, in\u00ed pomal\u0161ie. Existuj\u00fa tri \u00farovne citlivosti na kofe\u00edn:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hyposenzitivita (senzitivita vy\u0161\u0161ia ako be\u017en\u00e1 &#8211; \u010dlovek bez probl\u00e9mov znesie viac ako odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie. Asi 10% popul\u00e1cie si nesie g\u00e9n, ktor\u00fd im umo\u017e\u0148uje pi\u0165 ve\u013ek\u00e9 mno\u017estvo kofe\u00ednu bez ak\u00fdchko\u013evek nepr\u00edjemn\u00fdch ved\u013eaj\u0161\u00edch \u00fa\u010dinkov (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">4<\/a>).<\/li><li>Norm\u00e1lna senzitivita (citlivos\u0165) &#8211; skupina, do ktorej spad\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed &#8211; skupina, ktor\u00e1 m\u00f4\u017ee bez probl\u00e9mov konzumova\u0165 odpor\u00fa\u010dan\u00fdch 400 mg kofe\u00ednu denne (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">5<\/a>).<\/li><li>Hypersenzitivita (zv\u00fd\u0161en\u00e1 precitlivenos\u0165) \u2013 \u010dlovek kofe\u00edn nedok\u00e1\u017ee v\u00f4bec tolerova\u0165 a okam\u017eite poc\u00edti negat\u00edvne \u00fa\u010dinky kofe\u00ednu (pozri pr\u00edklady v \u010fal\u0161ej \u010dasti)<\/li><\/ul>\n\n\n\n<p>Na druhej strane tolerancia na kofe\u00edn je vybudovan\u00e1 reakcia tela na kofe\u00edn v priebehu \u010dasu. \u013dudia zvy\u010dajne za\u010d\u00ednaj\u00fa s nulovou toleranciou, to znamen\u00e1, \u017ee na poc\u00edtenie \u00fa\u010dinkov, ako je zv\u00fd\u0161en\u00e1 energia, bdelos\u0165 a schopnos\u0165 s\u00fastredi\u0165 sa, im sta\u010d\u00ed n\u00edzka d\u00e1vka. Ke\u010f sk\u00fa\u0161aj\u00fa kofe\u00edn po prv\u00fdkr\u00e1t, pravdepodobne si prejd\u00fa nie\u010d\u00edm nasledovn\u00fdm:<\/p>\n\n\n\n<p><em>&#8220;Wow &#8211; c\u00edtim sa tak\u00fd nabuden\u00fd a pln\u00fd energie!&#8221; Kone\u010dne m\u00e1m energiu a ment\u00e1lnu bedlos\u0165 na to, aby som splnil t\u00fato \u00falohu!\u201c<\/em><\/p>\n\n\n\n<p>Racion\u00e1lne by teda bolo kofe\u00edn u\u017e\u00edva\u0165 opakovane, preto\u017ee chceme znova za\u017ei\u0165 v\u0161etky jeho \u00fa\u017easn\u00e9 \u201epozit\u00edva\u201c. K\u00fdm si to sta\u010d\u00edme uvedomi\u0165, pijeme 5 \u0161\u00e1lok k\u00e1vy denne, aby sme sa c\u00edtili \u201eprebuden\u00ed\u201c. Ide o progres\u00edvnu toleranciu kofe\u00ednu v akcii. \u010c\u00edm viac si telo zvykne na vy\u0161\u0161ie hladiny kofe\u00ednu, t\u00fdm viac sa zv\u00fd\u0161i na\u0161a tolerancia (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">6<\/a>). Aby sme boli konkr\u00e9tni, tolerancia sa vyv\u00edja po chronickom pod\u00e1van\u00ed vysok\u00fdch d\u00e1vok pribli\u017ene 750 mg -1 200 mg denne (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">7<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ak\u00e9 s\u00fa sympt\u00f3my citlivosti na kofe\u00edn?<\/strong><\/h2>\n\n\n\n<p>Nieko\u013eko pr\u00edkladov miernych sympt\u00f3mov, ktor\u00e9 m\u00f4\u017ee osoba citliv\u00e1 na kofe\u00edn alebo osoba s diagn\u00f3zou intolerancia kofe\u00ednu za\u017ei\u0165 pri konzum\u00e1cii nad \u00fanosn\u00fa hranicu (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">5<\/a>).<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Podr\u00e1\u017eden\u00fd \u017eal\u00fadok<\/li><li>Zr\u00fdchlen\u00fd srdcov\u00fd tep<\/li><li>\u00dazkosti<\/li><li>Bolesti hlavy<\/li><li>Nespavos\u0165<\/li><li>Nevo\u013enos\u0165<\/li><li>Dysf\u00f3ria (opak euf\u00f3rie)<\/li><\/ul>\n\n\n\n<p>Aj ke\u010f s\u00fa len zriedkav\u00e9, z\u00e1va\u017en\u00e9 sympt\u00f3my sa m\u00f4\u017eu objavi\u0165 u os\u00f4b s v\u00e1\u017enymi zdravotn\u00fdmi probl\u00e9mami, napr. \u0165a\u017ek\u00e1 \u00fazkos\u0165, kardiovaskul\u00e1rne ochorenia, ochorenie pe\u010dene, obli\u010diek a peptick\u00e9 vredy (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">8<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Z\u00e1chvaty<\/li><li>Halucin\u00e1cie<\/li><li>Dezorientovanos\u0165<\/li><li>Psych\u00f3za<\/li><li>Arytmia<\/li><li>Isch\u00e9mia<\/li><\/ul>\n\n\n\n<p>Tehotn\u00e9 \u017eeny by mali by\u0165 takisto opatrn\u00e9 pri u\u017e\u00edvan\u00ed kofe\u00ednu a obmedzi\u0165 ho na maxim\u00e1lnu d\u00e1vku 200 mg denne, aby sa vyhli ak\u00e9muko\u013evek z vy\u0161\u0161ie uveden\u00fdch sympt\u00f3mov (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">8, 9<\/a>).&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"604\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/what-is-caffeine-intolerance-03.jpg\" alt=\"k\u00e1vov\u00e9 zrn\u00e1 a \u0161\u00e1lka k\u00e1vy\"\/ class=\"wp-image-131116\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/what-is-caffeine-intolerance-03.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/what-is-caffeine-intolerance-03-300x151.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/what-is-caffeine-intolerance-03-1024x515.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/what-is-caffeine-intolerance-03-768x387.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/what-is-caffeine-intolerance-03-600x302.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Je citlivos\u0165 na kofe\u00edn to ist\u00e9 ako alergia na kofe\u00edn?<\/strong><\/h2>\n\n\n\n<p>Nie, nejde o tie ist\u00e9 pr\u00edpady. Alergia na kofe\u00edn je zriedkav\u00e1, ale m\u00f4\u017ee by\u0165 nebezpe\u010dn\u00e1. Jedna mlad\u00e1 Japonka napr\u00edklad za\u017eila anafylaktick\u00fd \u0161ok, ke\u010f nevedomky zjedla cukr\u00edky s obsahom kofe\u00ednu (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">10<\/a>).<\/p>\n\n\n\n<p>Pr\u00edznaky alergie na kofe\u00edn m\u00f4\u017eu by\u0165 naozaj z\u00e1va\u017en\u00e9 (napr\u00edklad tie, ktor\u00e9 s\u00fa uveden\u00e9 vy\u0161\u0161ie). Okrem toho sa m\u00f4\u017eu objavi\u0165 aj pr\u00edznaky podobn\u00e9 in\u00fdm potravinov\u00fdm alergi\u00e1m, ako napr\u00edklad (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">11<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Opuch tv\u00e1re, \u00fast, hrdla<\/li><li>Neschopnos\u0165 sa poriadne nad\u00fdchnu\u0165<\/li><li>Svrbiv\u00e1, \u010derven\u00e1 vyr\u00e1\u017eka alebo \u017eih\u013eavka<\/li><li>Svrbenie alebo mrav\u010denie v \u00fastach<\/li><li>Zvracanie<\/li><li>Z\u00e1vrat<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Intolerancia kofe\u00ednu &#8211; je mo\u017en\u00e9 ju prekona\u0165?<\/strong><\/h2>\n\n\n\n<p>Fenom\u00e9n menom intolerancia kofe\u00ednu sa v\u0161ak d\u00e1 zvr\u00e1ti\u0165. Nebude to v\u0161ak r\u00fdchly a jednoduch\u00fd proces, najm\u00e4 ak ste sa medzit\u00fdm stali na kofe\u00edne z\u00e1visl\u00fdmi. Z\u00e1vislos\u0165 na kofe\u00edne je re\u00e1lna a seknutie s touto z\u00e1vislos\u0165ou zo d\u0148a na de\u0148 m\u00f4\u017ee vies\u0165 k abstinen\u010dn\u00fdm pr\u00edznakom. Medzi tieto pr\u00edznaky patr\u00ed napr\u00edklad (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">12<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Boles\u0165 hlavy<\/li><li>\u00danava<\/li><li>Podr\u00e1\u017edenos\u0165<\/li><li>Depres\u00edvna n\u00e1lada<\/li><li>Seba\u013e\u00fatos\u0165<\/li><li>Probl\u00e9my s koncentr\u00e1ciou<\/li><\/ul>\n\n\n\n<p>Aby ste sa vyhli ktor\u00e9muko\u013evek z t\u00fdchto pr\u00edznakov, zni\u017eujte pr\u00edjem kofe\u00ednu len postupne &#8211; krok za krokom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 citlivos\u0165 na kofe\u00edn?<\/strong><\/h2>\n\n\n\n<p>Ako sme u\u017e spom\u00ednali, \u013eudia zvy\u010dajne za\u010d\u00ednaj\u00fa s nulovou toleranciou na kofe\u00edn, \u010do znamen\u00e1, \u017ee sta\u010d\u00ed len naozaj mal\u00e1 d\u00e1vka, aby poc\u00edtili jeho \u00fa\u010dinky. Okrem toho s\u00fa za citlivos\u0165ou a druhou diagn\u00f3zou menom intolerancia kofe\u00ednu aj \u010fal\u0161ie rizikov\u00e9 faktory. Patr\u00ed sem napr\u00edklad:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) &nbsp; Va\u0161e pohlavie<\/strong><\/h3>\n\n\n\n<p>Mu\u017ei metabolizuj\u00fa kofe\u00edn pomal\u0161ie ako \u017eeny, \u010d\u00edm sa zvy\u0161uje pravdepodobnos\u0165, \u017ee ved\u013eaj\u0161ie \u00fa\u010dinky bud\u00fa tie\u017e poci\u0165ova\u0165 dlh\u0161ie. Tento fakt je zodpovedn\u00fd za stav, \u017ee mu\u017ei maj\u00fa v\u00e4\u010d\u0161iu pravdepodobnos\u0165 vzniku intolerancie na kofe\u00edn (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">13<\/a>). Pozor by si v\u0161ak mali da\u0165 aj \u017eeny, u\u017e\u00edvaj\u00face antikoncep\u010dn\u00e9 tabletky! Syntetick\u00e9 horm\u00f3ny, produkovan\u00e9 peror\u00e1lnymi kontracept\u00edvami, spoma\u013euj\u00fa metabolizovanie kofe\u00ednu, \u010do vedie k citlivosti na kofe\u00edn (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">14<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) &nbsp; Va\u0161e g\u00e9ny a genetika<\/strong><\/h3>\n\n\n\n<p>Takisto sme u\u017e spom\u00ednali, \u017ee 10% popul\u00e1cie trp\u00ed hyposenzitivitou na kofe\u00edn v d\u00f4sledku vy\u0161\u0161ej enzymatickej aktivity g\u00e9nu <a href=\"https:\/\/en.wikipedia.org\/wiki\/CYP1A2\" rel=\"noopener\">CYP1A2<\/a> (4). \u013dudia s n\u00edzkou aktivitou CYP1A2 s\u00fa zvy\u010dajne precitliven\u00ed na kofe\u00edn. Medzit\u00fdm m\u00f4\u017ee genetick\u00e1 vari\u00e1cia v g\u00e9ne ADORA2A (receptor adenoz\u00ednu A2A) naru\u0161i\u0165 sp\u00e1nok u os\u00f4b citliv\u00fdch na kofe\u00edn, ale nie u \u013eud\u00ed necitliv\u00fdch na kofe\u00edn (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">15<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) &nbsp; Lieky, ktor\u00e9 u\u017e\u00edvate<\/strong><\/h3>\n\n\n\n<p>Hovor\u00ed sa, \u017ee niektor\u00e9 lieky interaguj\u00fa s kofe\u00ednom, spoma\u013euj\u00fa metabolizmus organizmu a zosil\u0148uj\u00fa jeho \u00fa\u010dinky. Ide napr\u00edklad o lieky (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">16<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>SSRI alebo selekt\u00edvne inhib\u00edtory sp\u00e4tn\u00e9ho zachyt\u00e1vania seroton\u00ednu<\/li><li>Antiarytmik\u00e1<\/li><li>Antipsychotik\u00e1<\/li><li>Psoralens<\/li><li>Idrocilamid<\/li><li>Fenylpropanolam\u00edn<\/li><li>Bronchodilat\u00e1tory<\/li><li>Chinol\u00f3ny<\/li><\/ul>\n\n\n\n<p>Ak u\u017e\u00edvate niektor\u00fd z t\u00fdchto liekov,ur\u010dite to prekonzultujte s va\u0161\u00edm lek\u00e1rom, najm\u00e4 ak m\u00e1te obavy z mo\u017enej interakcie s kofe\u00ednom a pr\u00edpadn\u00fdch ved\u013eaj\u0161\u00edch \u00fa\u010dinkov.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ako z\u00edska\u0165 energiu prirodzene &#8211; bez kofe\u00ednu?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/FToB3dGXgvqC7rhaw_JIbObV9UDzcuC_IVrCEWD3RZXLCSjIR1MhHmzQauR4j2laemOFjAHbgR2s7zdMiEVmNhwkUIDMOzv0TAOOtLMOxU1ujHWeR7GL_8tIB_6Pp13dCPlPyIJr\" alt=\"ako z\u00edska\u0165 prirodzene viac energie z in\u00fdch zdrojov ako k\u00e1va\"\/><\/figure>\n\n\n\n<p>\u010ci u\u017e sa pok\u00fa\u0161ate obmedzi\u0165 kofe\u00edn alebo sa chcete skuto\u010dne raz a nav\u017edy rozl\u00fa\u010di\u0165 s t\u00fdmto stimulantom nervov\u00e9ho syst\u00e9mu, st\u00e1le je mo\u017en\u00e9 pre\u017ei\u0165 de\u0148 aj bez pr\u00edjmu k\u00e1vy. Prin\u00e1\u0161ame nieko\u013eko tipov na zv\u00fd\u0161enie energie organizmu bez kofe\u00ednu, ktor\u00e9 pom\u00f4\u017eu najm\u00e4 \u013eu\u010fom trpiacim na neduh, zvan\u00fd intolerancia kofe\u00ednu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) &nbsp; Konzumujte ve\u013ea potrav\u00edn, bohat\u00fdch na vitam\u00edn B, najm\u00e4 po\u010das ra\u0148ajok<\/strong><\/h3>\n\n\n\n<p>Konzum\u00e1cia v\u00fd\u017eivn\u00fdch potrav\u00edn je pre va\u0161e zdravie nevyhnutn\u00e1. Pokia\u013e ide o energiu, najlep\u0161\u00edm zdrojom je osem vitam\u00ednov B &#8211; tiam\u00edn (B1), riboflav\u00edn (B2), niac\u00edn (B3), kyselina pantot\u00e9nov\u00e1 (B5), pyridox\u00edn (B6), biot\u00edn (B7), fol\u00e1t (B9) a kobalam\u00edn (B12). Vitam\u00edny B5, B9 a B12 tie\u017e pom\u00e1haj\u00fa zni\u017eova\u0165 \u00fanavu a vy\u010derpanie (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">17<\/a>).<\/p>\n\n\n\n<p>Tabu\u013eka, obsahuj\u00faca najlep\u0161ie zdroje vitam\u00ednov B (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">18<\/a>):<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Mastn\u00e9 ryby ako tuniak a losos<\/td><td>Strukoviny<\/td><td>Ovocie<\/td><\/tr><tr><td>Pe\u010de\u0148 a \u013eadvinky<\/td><td>\u0160o\u0161ovica<\/td><td>Mlie\u010dne produkty ako mlieko \u010di syr<\/td><\/tr><tr><td>\u010cerven\u00e9 m\u00e4so<\/td><td>Semen\u00e1<\/td><td>Celozrnn\u00e9 potraviny<\/td><\/tr><tr><td>M\u00e4so z hydiny<\/td><td>Orechy<\/td><td>M\u00e4kk\u00fd\u0161e<\/td><\/tr><tr><td>Vajcia<\/td><td>Tmav\u00e1 listov\u00e1 zelenina<\/td><td>V\u00fdrobky zo s\u00f3je<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ak vo va\u0161ej strave neprij\u00edmate dostatok vitam\u00ednov B, vhodn\u00fdm alternat\u00edvnym zdrojom by mohli by\u0165 v\u00fd\u017eivov\u00e9 doplnky. Ur\u010dite si pozrite n\u00e1\u0161 <a href=\"https:\/\/eu.intelligentlabs.org\/sk-sk\/produkt\/probiotika-pre-dospelych-50-miliard-cfu\/\">Multivitam\u00edn pre dospel\u00fdch<\/a> \u2013 obsahuje 25 z\u00e1kladn\u00fdch vitam\u00ednov a miner\u00e1lov, vr\u00e1tane v\u0161etk\u00fdch \u00f4smich vitam\u00ednov B! \u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) &nbsp; Dostatok kvalitn\u00e9ho sp\u00e1nku v noci<\/strong><\/h3>\n\n\n\n<p>V\u0161etci vieme, \u010do sa stane, ak sa v noci poriadne nevysp\u00edme. \u010eal\u0161\u00ed de\u0148 sme mrzut\u00ed, unaven\u00ed a podr\u00e1\u017eden\u00ed. K\u00e1va zvy\u010dajne pom\u00e1ha ako efekt\u00edvne rie\u0161enie, ale ak sa jej vyh\u00fdbate, urobte maximum pre to, aby ste sa v noci dostato\u010dne vyspali! Pod\u013ea National Sleep Foundation by dospel\u00ed mali v noci spa\u0165 najmenej 7 hod\u00edn (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">19<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) &nbsp; Pravideln\u00e9 cvi\u010denie<\/strong><\/h3>\n\n\n\n<p>Mohlo by sa to zda\u0165 ako aktivita, v\u010faka ktorej dosiahneme \u00fapln\u00fd opak, ale fyzick\u00e9 cvi\u010denie v\u00e1m m\u00f4\u017ee doda\u0165 energiu. Pravideln\u00fdm cvi\u010den\u00edm m\u00f4\u017eete o\u010dak\u00e1va\u0165 zv\u00fd\u0161en\u00fa hladinu energie a zn\u00ed\u017een\u00fd pocit \u00fanavy (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">20<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4) &nbsp; Nezab\u00fada\u0165 na hydrat\u00e1ciu<\/strong><\/h3>\n\n\n\n<p>Voda s\u00edce nemus\u00ed chuti\u0165 tak dobre ako k\u00e1va alebo \u010daj, ale je \u017eivotne d\u00f4le\u017eit\u00e1 pre va\u0161e zdravie. Voda pom\u00e1ha vyplavova\u0165 tox\u00edny a udr\u017euje v pohybe aj va\u0161e \u010drev\u00e1, aby ste netrpeli z\u00e1pchou. Udr\u017eiava norm\u00e1lnu teplotu v\u00e1\u0161ho organizmu a pom\u00e1ha udr\u017eiava\u0165 v\u00e1\u0161 mozog, srdce, obli\u010dky a \u010fal\u0161ie org\u00e1ny v optim\u00e1lnom zdrav\u00ed (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">21<\/a>). Aj mierna dehydrat\u00e1cia m\u00f4\u017ee ma\u0165 v\u00e1\u017ene n\u00e1sledky, ako je zv\u00fd\u0161enie poci\u0165ovanej \u00fanavy a zhor\u0161enie n\u00e1lady (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">22<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5) &nbsp; Pr\u00edjem vitam\u00ednu D<\/strong><\/h3>\n\n\n\n<p>Nedostatok vitam\u00ednu D alebo takzvan\u00e9ho \u201eslne\u010dn\u00e9ho vitam\u00ednu\u201c je spojen\u00fd so svalovou \u00fanavou. Jedna \u0161t\u00fadia zaznamenala v\u00fdznamn\u00e9 zn\u00ed\u017eenie \u00farovn\u00ed \u00fanavy po 10-12 t\u00fd\u017ed\u0148och terapie vitam\u00ednom D (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">23<\/a>).<\/p>\n\n\n\n<p>Ako teda z\u00edska\u0165 viac vitam\u00ednu D? Najlep\u0161\u00edm sp\u00f4sobom je pobyt na slnku. Cho\u010fte na slnko najmenej dvakr\u00e1t t\u00fd\u017edenne, pribli\u017ene po dobu 5-30 min\u00fat (urobte tak medzi 10:00-16:00 denne). Alternat\u00edvne m\u00f4\u017eete vitam\u00edn D z\u00edska\u0165 aj z potrav\u00edn a v\u00fd\u017eivov\u00fdch doplnkov (<a href=\"https:\/\/www.intelligentlabs.org\/caffeine-intolerance\/#references\">24<\/a>).<\/p>\n\n\n\n<p>Aj n\u00e1\u0161 <a href=\"https:\/\/www.intelligentlabs.org\/product\/shield-immunity-booster\/\">SHIELD Posil\u0148ova\u010d imunity<\/a> je dobr\u00fdm zdrojom vitam\u00ednu D3. Ka\u017ed\u00e1 vegetari\u00e1nska kapsula obsahuje 40 mikrogramov vitam\u00ednu D3, vitam\u00ednu C, zinku, a 12 bylinn\u00fdch zlo\u017eiek na posilnenie imunity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Na z\u00e1ver<\/strong><\/h2>\n\n\n\n<p>Intolerancia kofe\u00ednu nie je fenom\u00e9n, ktor\u00fd by sme mali bra\u0165 na \u013eahk\u00fa v\u00e1hu Ak ste precitliven\u00ed na kofe\u00edn, vyhnite sa v\u0161etk\u00e9mu, \u010do kofe\u00edn obsahuje &#8211; hoci aj v minim\u00e1lnom mno\u017estve. Ak ste si vybudovali ur\u010dit\u00fa toleranciu, sk\u00faste obmedzi\u0165 konzum\u00e1ciu kofe\u00ednu (nezab\u00fadajte, \u017ee k\u00e1va nie je jedin\u00fdm zdrojom kofe\u00ednu). Pode\u013ete sa s nami aj o va\u0161e sk\u00fasenosti! Dajte n\u00e1m vedie\u0165 v sekcii koment\u00e1rov, ak trp\u00edte intoleranciou na kofe\u00edn a aj to, ako s \u0148ou bojujete.<\/p>\n\n\n\n\n<p>(1) Statista. \u201cGlobal Coffee Consumption 2012\/13-2020\/21.\u201d Statista, 4 Feb. 2021, www.statista.com\/statistics\/292595\/global-coffee-consumption.<\/p>\n\n\n\n<p>(2) Bjarnadottir, Adda M. \u201cHow Much Caffeine in a Cup of Coffee? A Detailed Guide.\u201d Healthline, 3 June 2017, www.healthline.com\/nutrition\/how-much-caffeine-in-coffee.<\/p>\n\n\n\n<p>(3) Heckman, Melanie A et al. \u201cCaffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters.\u201d Journal of food science vol. 75,3 (2010): R77-87. doi:10.1111\/j.1750-3841.2010.01561.x<\/p>\n\n\n\n<p>(4) Sulem, Patrick, et al. \u201cSequence Variants at CYP1A1\u2013CYP1A2 and AHR Associate with Coffee Consumption.\u201d Human Molecular Genetics, vol. 20, no. 10, 2011, pp. 2071\u201377. Crossref, doi:10.1093\/hmg\/ddr086.<\/p>\n\n\n\n<p>(5) Office of the Commissioner. \u201cSpilling the Beans: How Much Caffeine Is Too Much?\u201d U.S. Food and Drug Administration, 12 Dec. 2018, www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much.<\/p>\n\n\n\n<p>(6) Lara, Beatriz et al. \u201cTime course of tolerance to the performance benefits of caffeine.\u201d PloS one vol. 14,1 e0210275. 23 Jan. 2019, doi:10.1371\/journal.pone.0210275<\/p>\n\n\n\n<p>(7) Meredith, Steven E et al. \u201cCaffeine Use Disorder: A Comprehensive Review and Research Agenda.\u201d Journal of caffeine research vol. 3,3 (2013): 114-130. doi:10.1089\/jcr.2013.0016<\/p>\n\n\n\n<p>(8) Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2020 Dec 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK519490\/<\/p>\n\n\n\n<p>(9) \u201cACOG CommitteeOpinion No. 462: Moderate caffeine consumption during pregnancy.\u201d Obstetrics and gynecology vol. 116,2 Pt 1 (2010): 467-468. doi:10.1097\/AOG.0b013e3181eeb2a1<\/p>\n\n\n\n<p>(10) Sugiyama, Kumiya et al. \u201cAnaphylaxis due to caffeine.\u201d Asia Pacific allergy vol. 5,1 (2015): 55-6. doi:10.5415\/apallergy.2015.5.1.55<\/p>\n\n\n\n<p>(11) Higuera, Valencia. \u201cCaffeine Allergy.\u201d Healthline, 3 Oct. 2018, www.healthline.com\/health\/allergies\/caffeine-allergy.<\/p>\n\n\n\n<p>(12) Sajadi-Ernazarova KR, Anderson J, Dhakal A, et al. Caffeine Withdrawal. [Updated 2020 Nov 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430790\/<\/p>\n\n\n\n<p>(13) Adan, Ana, et al. \u201cEarly Effects of Caffeinated and Decaffeinated Coffee on Subjective State and Gender Differences.\u201d Progress in Neuro-Psychopharmacology and Biological Psychiatry, vol. 32, no. 7, 2008, pp. 1698\u2013703. Crossref, doi:10.1016\/j.pnpbp.2008.07.005.<\/p>\n\n\n\n<p>(14) Ribeiro-Alves, Mirna A et al. \u201cUse of oral contraceptives blunts the calciuric effect of caffeine in young adult women.\u201d The Journal of nutrition vol. 133,2 (2003): 393-8. doi:10.1093\/jn\/133.2.393<\/p>\n\n\n\n<p>(15) R\u00e9tey, J V et al. \u201cA genetic variation in the adenosine A2A receptor gene (ADORA2A) contributes to individual sensitivity to caffeine effects on sleep.\u201d Clinical pharmacology and therapeutics vol. 81,5 (2007): 692-8. doi:10.1038\/sj.clpt.6100102<\/p>\n\n\n\n<p>(16) Carrillo, J A, and J Benitez. \u201cClinically significant pharmacokinetic interactions between dietary caffeine and medications.\u201d Clinical pharmacokinetics vol. 39,2 (2000): 127-53. doi:10.2165\/00003088-200039020-00004<\/p>\n\n\n\n<p>(17) \u201cNutrition and Health Claims.\u201d Food Safety \u2013 European Commission, 2 Oct. 2020, ec.europa.eu\/food\/safety\/labelling_nutrition\/claims_en.<\/p>\n\n\n\n<p>(18) Cronkleton, Emily. \u201cWhy Is Vitamin B Complex Important, and Where Do I Get It?\u201d Healthline, 29 Mar. 2019, www.healthline.com\/health\/food-nutrition\/vitamin-b-complex.<\/p>\n\n\n\n<p>(19) Hirshkowitz, Max et al. \u201cNational Sleep Foundation\u2019s sleep time duration recommendations: methodology and results summary.\u201d Sleep health vol. 1,1 (2015): 40-43. doi:10.1016\/j.sleh.2014.12.010<\/p>\n\n\n\n<p>(20) Puetz, Timothy W et al. \u201cEffects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis.\u201d Psychological bulletin vol. 132,6 (2006): 866-76. doi:10.1037\/0033-2909.132.6.866<\/p>\n\n\n\n<p>(21) \u201cWhat Happens to Your Body When You Drink Enough Water?\u201d WebMD, 2020, www.webmd.com\/a-to-z-guides\/ss\/slideshow-drink-enough-water.<\/p>\n\n\n\n<p>(22) Armstrong, Lawrence E., et al. \u201cMild Dehydration Affects Mood in Healthy Young Women.\u201d The Journal of Nutrition, vol. 142, no. 2, 2011, pp. 382\u201388. Crossref, doi:10.3945\/jn.111.142000.<\/p>\n\n\n\n<p>(23) Sinha, Akash, et al. \u201cImproving the Vitamin D Status of Vitamin D Deficient Adults Is Associated with Improved Mitochondrial Oxidative Function in Skeletal Muscle.\u201d Endocrine Abstracts, 2013, p. 1. Crossref, doi:10.1530\/endoabs.31.oc1.6.<\/p>\n\n\n\n<p>(24) \u201cOffice of Dietary Supplements \u2013 Vitamin D.\u201d National Institutes of Health, 2021, ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional.<\/p>\n\n\n[\/vc_column][\/vc_row\n\n\n","protected":false},"excerpt":{"rendered":"<p>K\u00e1vou sa za\u010d\u00edna de\u0148 pre mili\u00f3ny \u013eud\u00ed, ale vedeli ste, \u017ee niektor\u00ed z n\u00e1s nedok\u00e1\u017eu tolerova\u0165 kofe\u00edn? U\u017e aj mal\u00e9 mno\u017estvo kofe\u00ednu m\u00f4\u017ee u nich vies\u0165 k poteniu dlan\u00ed a zr\u00fdchlen\u00e9mu tepu! Viem, t\u00e1to situ\u00e1cia je asi \u00faplne nepredstavite\u013en\u00e1, najm\u00e4 ak milujete k\u00e1vu a nem\u00f4\u017eete bez nej \u017ei\u0165. 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