{"id":12525,"date":"2020-09-23T10:07:32","date_gmt":"2020-09-23T08:07:32","guid":{"rendered":"https:\/\/www.coffeedesk.pl\/blog\/?p=12525"},"modified":"2024-04-25T13:16:03","modified_gmt":"2024-04-25T11:16:03","slug":"dzienna-dawka-kofeiny-ile-mozna-wypic","status":"publish","type":"post","link":"https:\/\/www.coffeedesk.pl\/blog\/dzienna-dawka-kofeiny-ile-mozna-wypic\/","title":{"rendered":"Dzienna dawka kofeiny \u2013 ile mo\u017cna jej wypi\u0107?"},"content":{"rendered":"<p><strong><big>Orzechy wspieraj\u0105 pami\u0119\u0107, marchew jest dobra dla wzroku, a kawa&#8230; stawia na nogi! I nie jest to tylko pusty frazes. Nie bez powodu przypisuje si\u0119 jej tak nadzwyczajn\u0105 moc. Si\u0119gamy po ni\u0105, kiedy zmagamy si\u0119 ze zm\u0119czeniem, senno\u015bci\u0105, znu\u017ceniem, gdy chcemy poprawi\u0107 koncentracj\u0119. Swoj\u0105 skuteczno\u015b\u0107 zawdzi\u0119cza wyst\u0119puj\u0105cej w niej kofeinie. Zatem co powinni\u015bmy wiedzie\u0107 o tej substancji, si\u0119gaj\u0105c po kolejny kubek kawy? Ile kofeiny dziennie mo\u017cemy wypi\u0107, a jaka dawka kofeiny jest \u015bmiertelna?<\/big><\/strong><\/p>\n<h2 id=\"co-kryje-sie-pod-wzorem-c8h10n4o2\">Co kryje si\u0119 pod wzorem C8H10N4O2?<\/h2>\n<p><strong>C8H10N4O2<\/strong> &#8211; inaczej kofeina, teina, mateina, guaranina &#8211; jakiegokolwiek z synonim\u00f3w by\u015bmy nie u\u017cyli, oznacza on ten sam zwi\u0105zek, a poszczeg\u00f3lne nazwy s\u0105 zmienne w zale\u017cno\u015bci od \u017ar\u00f3d\u0142a pochodzenia:<\/p>\n<div class=\"pk-alert pk-alert-success\" role=\"alert\" >\n<ul>\n<li><strong>kofeina<\/strong> &#8211; ziarna <a href=\"https:\/\/www.coffeedesk.pl\/kawa\/\" target=\"_blank\" rel=\"noopener noreferrer\">kawy<\/a><\/li>\n<li><strong>teina<\/strong> &#8211; li\u015bcie krzewu <a href=\"https:\/\/www.coffeedesk.pl\/herbata\/\" target=\"_blank\" rel=\"noopener noreferrer\">herbacianego<\/a><\/li>\n<li><strong>mateina<\/strong> &#8211; li\u015bcie ostrokrzewu paragwajskiego (<a href=\"https:\/\/www.coffeedesk.pl\/herbata\/yerba-mate\/\" target=\"_blank\" rel=\"noopener noreferrer\">yerba mate<\/a>)<\/li>\n<li><strong>guaranina<\/strong> &#8211; nasiona guarany<\/li>\n<\/ul>\n<\/div>\n<p>Kofeina jest alkaloidem purynowym &#8211; zwi\u0105zkiem o dzia\u0142aniu psychoaktywnym, kt\u00f3ry kojarzony jest przede wszystkim z kaw\u0105, czyli g\u0142\u00f3wnym dostarczycielem kofeiny w\u015br\u00f3d Europejczyk\u00f3w. R\u00f3wnie powszechnym jej \u017ar\u00f3d\u0142em w naszej diecie, tu\u017c obok kawy, jest herbata, kakao czy coraz bardziej popularna w ostatnich latach yerba mate. Opr\u00f3cz tego wyst\u0119puje tak\u017ce w napojach typu coca-cola oraz napojach energetyzuj\u0105cych. Fakt faktem, te ostatnie niewiele maj\u0105 wsp\u00f3lnego ze zdrowym od\u017cywianiem, st\u0105d dobrze jest ogranicza\u0107 ich ilo\u015b\u0107 w naszej diecie i zadba\u0107 o jako\u015bciowo dobre \u017ar\u00f3d\u0142o C8H10N4O2 \u2013\u2013 oczywi\u015bcie, pami\u0119tajmy, \u017ce tak\u017ce w przypadku kaw istnieje maksymalna dopuszczalna dawka kofeiny.<\/p>\n<figure id=\"attachment_12538\" aria-describedby=\"caption-attachment-12538\" style=\"width: 2048px\" class=\"wp-caption aligncenter\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"wp-image-12538 size-full pk-lazyload\"  src=\"data:image\/png;base64,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\"  alt=\"herbata teapigs w fili\u017cance Loveramics\"  width=\"2048\"  height=\"1365\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 2048px) 100vw, 2048px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k.jpg 2048w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k-800x533.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k-1160x773.jpg 1160w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k-1536x1024.jpg 1536w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k-560x373.jpg 560w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464225651_e9ccdb49b3_k-1920x1280.jpg 1920w\" ><figcaption id=\"caption-attachment-12538\" class=\"wp-caption-text\">C8H10N4O2 w herbacie to teina<\/figcaption><\/figure>\n<h2 id=\"metabolizm-kofeiny\">Metabolizm kofeiny<\/h2>\n<p>Zapewne wielu z nas zna tak\u0105 osob\u0119 ze swojego otoczenia, kt\u00f3ra po wypiciu jednej kawy odczuwa nadmierne pobudzenie i raczej stroni od jej cz\u0119stego spo\u017cycia. Opozycj\u0119 stanowi\u0105 osoby, dla kt\u00f3rych regularne picie kilku kaw dziennie jest swego rodzaju rytua\u0142em, nie odczuwaj\u0105 \u017cadnych skutk\u00f3w ubocznych i z przyjemno\u015bci\u0105 delektuj\u0105 si\u0119 kolejnym <a href=\"https:\/\/www.coffeedesk.pl\/akcesoria\/naczynia\/kubki\/\" target=\"_blank\" rel=\"noopener\">kubkiem<\/a> kawy. Z czego wynikaj\u0105 takie r\u00f3\u017cnice? <strong>I czy to oznacza, \u017ce maksymalna dzienna dawka kofeiny dla niekt\u00f3rych b\u0119dzie wy\u017csza, a dla innych ni\u017csza?<\/strong><\/p>\n<p>W tej kwestii musimy zanurzy\u0107 si\u0119 w sfer\u0119 genetyki. Ot\u00f3\u017c metabolizm kofeiny zachodzi g\u0142\u00f3wnie w w\u0105trobie przy udziale cytochromu P450 (a dok\u0142adniej izoenzymu 1A2). U cz\u0119\u015bci os\u00f3b enzym ten dzia\u0142a szybko, kofeina jest sprawnie metabolizowana i usuwana z krwi i takie osoby zazwyczaj mog\u0105 spokojnie pi\u0107 kaw\u0119, nie odnotowuj\u0105c objaw\u00f3w niepo\u017c\u0105danych.<br \/>\nZ kolei osoby, u kt\u00f3rych enzym jest mniej aktywny, metabolizm kofeiny zachodzi wolniej, a tym samym metabolity kofeiny d\u0142u\u017cej utrzymuj\u0105 si\u0119 we krwi. <strong>Takie osoby ju\u017c po jednej kawie mog\u0105 odczuwa\u0107 rozdra\u017cnienie, b\u00f3l g\u0142owy, nadmierne pobudzenie<\/strong>. Taka odmienno\u015b\u0107 jest spowodowana wyst\u0119powaniem r\u00f3\u017cnych wariant\u00f3w genu koduj\u0105cego izoenzym &#8211; CYP1A2, powoduj\u0105c u jednych szybki, a u innych wolny metabolizm kofeiny. Genetyka to tylko jeden z czynnik\u00f3w, a mo\u017cemy wyliczy\u0107 jeszcze kilka innych, m.in. wiek, przyjmowane leki, stan fizjologiczny organizmu, palenie papieros\u00f3w, a tak\u017ce <strong>kwesti\u0119 wypracowania nawyku czyli<\/strong> <strong>tolerancji na kofein\u0119<\/strong>.<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"aligncenter wp-image-12536 size-full pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAABVUAAAf\/AQMAAAAOTJpdAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAWxJREFUeNrtwQENAAAAwqD3T20ON6AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAH4MX58AAUGBI1EAAAAASUVORK5CYII=\"  alt=\"ziarna kawy w fili\u017cance Loveramics\"  width=\"1365\"  height=\"2047\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 1365px) 100vw, 1365px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k.jpg 1365w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k-800x1200.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k-1160x1740.jpg 1160w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k-1024x1536.jpg 1024w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k-320x480.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529654501_6a488abfde_k-560x840.jpg 560w\" ><\/p>\n<h2 id=\"ile-kofeiny-dziennie-mozemy-przyjmowac\">Ile kofeiny dziennie mo\u017cemy przyjmowa\u0107?<\/h2>\n<p>Mimo lubianego przez nas smaku i <a href=\"https:\/\/www.coffeedesk.pl\/blog\/skad-ten-cynamon-w-kawie-o-eksperymentalnej-fermentacji-aromatyzowaniu-i-kontrowersjach-jakie-wzbudzaja-te-procesy\/\" target=\"_blank\" rel=\"noopener\">aromatu kawy<\/a> czy herbaty oraz ilo\u015bci prozdrowotnych zwi\u0105zk\u00f3w, jakie wraz z nimi przyjmujemy, warto zwr\u00f3ci\u0107 uwag\u0119, ile kofeiny dziennie serwujemy do organizmu.<\/p>\n<p>Ile kawy dziennie mo\u017cemy wypi\u0107? Ustalono, \u017ce <strong>bezpieczna dzienna dawka kofeiny dla zdrowych, doros\u0142ych os\u00f3b wynosi 400 mg<\/strong>, co w du\u017cym uproszczeniu odpowiada \u015brednio<strong> 4 fili\u017cankom kawy<\/strong>. Kobietom w ci\u0105\u017cy zaleca si\u0119 ograniczenie dziennej dawki kofeiny do 200 mg, ze wzgl\u0119du na fakt, \u017ce kofeina i jej metabolity przechodz\u0105 przez \u0142o\u017cysko do p\u0142odu, co przy nadmiernym jej spo\u017cyciu mo\u017ce negatywnie wp\u0142ywa\u0107 na rozw\u00f3j p\u0142odu. Podobnie jest u kobiet karmi\u0105cych piersi\u0105, u kt\u00f3rych ze wzgl\u0119du na mo\u017cliwo\u015b\u0107 przechodzenia kofeiny do mleka tak\u017ce zaleca si\u0119 ograniczenie jej spo\u017cycia. Podaje si\u0119, \u017ce <strong>dawka \u015bmiertelna kofeiny wynosi 150-200mg\/kg masy cia\u0142a<\/strong>.<\/p>\n<h2 id=\"jak-oszacowac-dzienna-dawke-kofeiny-w-naszej-diecie-ile-kawy-dziennie-wypic\">Jak oszacowa\u0107 dzienn\u0105 dawk\u0119 kofeiny w naszej diecie? Ile kawy dziennie wypi\u0107?<\/h2>\n<p>Wiemy ju\u017c, \u017ce kofeina to nie tylko kawa. Wiemy tak\u017ce, \u017ce zaleca si\u0119 nie przekracza\u0107 dopuszczalnej dawki 400 mg kofeiny dziennie. Zatem jakich jej ilo\u015bci mo\u017cemy spodziewa\u0107 si\u0119 w przyjmowanych przez nas napojach?<\/p>\n<figure id=\"attachment_12542\" aria-describedby=\"caption-attachment-12542\" style=\"width: 2048px\" class=\"wp-caption aligncenter\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"wp-image-12542 size-full pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAACAAAAAVWAQMAAAAzactZAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAWtJREFUeNrtwQENAAAAwqD3T20ON6AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHg1boQABZcN3+gAAAABJRU5ErkJggg==\"  alt=\"Chemex i fili\u017canki Loveramics\"  width=\"2048\"  height=\"1366\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 2048px) 100vw, 2048px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k.jpg 2048w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k-800x534.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k-1160x774.jpg 1160w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k-1536x1025.jpg 1536w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k-560x374.jpg 560w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49486912096_1ea63742a2_k-1920x1281.jpg 1920w\" ><figcaption id=\"caption-attachment-12542\" class=\"wp-caption-text\">Co kawa, to inna zawarto\u015b\u0107 kofeiny<\/figcaption><\/figure>\n<p>Przede wszystkim warto u\u015bwiadomi\u0107 sobie, jak wiele czynnik\u00f3w realnie wp\u0142ywa na to, ile kofeiny znajdzie si\u0119 w <a href=\"https:\/\/www.coffeedesk.pl\/akcesoria\/naczynia\/filizanki\/\" target=\"_blank\" rel=\"noopener\">fili\u017cance<\/a> kawy, kt\u00f3ra ostatecznie wyl\u0105duje na naszym stoliku. Pocz\u0105wszy od warunk\u00f3w uprawy, poprzez proces palenia, stopie\u0144 zmielenia ziaren czy <a href=\"https:\/\/www.coffeedesk.pl\/blog\/jaka-metoda-na-start\/\" target=\"_blank\" rel=\"noopener\">metod\u0119 parzenia<\/a>. <strong>R\u00f3\u017cnice s\u0105 tak\u017ce na poziomie rodzaju kawy &#8211; przyk\u0142adowo Robusta zawiera nawet dwukrotnie wi\u0119cej kofeiny ni\u017c Arabica<\/strong>. St\u0105d cz\u0119sto podaje si\u0119 wide\u0142ki poziomu kofeiny w napojach.<\/p>\n<div class=\"pk-alert pk-alert-success\" role=\"alert\" >\n<p>Poni\u017cej przedstawione s\u0105 szacowane \u015brednie zawarto\u015bci kofeiny w poszczeg\u00f3lnych napojach i produktach powszechnych w naszej diecie:<\/p>\n<ul>\n<li><strong>Espresso<\/strong> (30 ml) \u2013 ok. 60 mg<\/li>\n<li><strong>Kawa rozpuszczalna<\/strong> (125 ml) \u2013 ok. 65 mg<\/li>\n<li><strong>Kawa czarna<\/strong> (125 ml) \u2013 ok. 85 mg<\/li>\n<li><strong>Herbata<\/strong> (150 ml) \u2013 ok. 32 mg<\/li>\n<li><strong>Nap\u00f3j energetyzuj\u0105cy<\/strong> (330 ml) \u2013 ok. 80 mg<\/li>\n<\/ul>\n<\/div>\n<p>Analizuj\u0105c powy\u017csze dane, warto zastanowi\u0107 si\u0119, jakich warto\u015bci kofeiny mo\u017cemy si\u0119 spodziewa\u0107 w naszej diecie. Mo\u017ce okaza\u0107 si\u0119, \u017ce spo\u017cywaj\u0105c dziennie kilka r\u00f3\u017cnych napoj\u00f3w z kofein\u0105, mo\u017cemy notorycznie przekracza\u0107 bezpieczn\u0105 dzienn\u0105 dawk\u0119.<\/p>\n<div class=\"pk-alert pk-alert-success\" role=\"alert\" >\n<strong>Ciekawi, ile kofeiny znajdziecie w poszczeg\u00f3lnych rodzajach kawy?<\/strong><\/p>\n<p>Zajrzyjcie do naszych artyku\u0142\u00f3w:<\/p>\n<p><a href=\"https:\/\/www.coffeedesk.pl\/blog\/ile-kofeiny-ma-kawa\/\" target=\"_blank\" rel=\"noopener noreferrer\">No to ile kofeiny ma w ko\u0144cu kawa?! \u2013 Cz\u0119\u015b\u0107 I<\/a><\/p>\n<p><a href=\"https:\/\/www.coffeedesk.pl\/blog\/ile-kofeiny-jest-w-espresso-w-kawie\/\" target=\"_blank\" rel=\"noopener noreferrer\">No to ile jest tej kofeiny w kawie, a wr\u0119cz w espresso?! \u2013 Cz\u0119\u015b\u0107 II<\/a><\/p>\n<p><a href=\"https:\/\/www.coffeedesk.pl\/blog\/ile-kofeiny-w-kawie-cold-brew\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pytamy po raz trzeci \u2013 to ile jest tej kofeiny w kawie?! \u2013 Cold Brew<\/a><\/p>\n<\/div>\n<h2 id=\"zatem-ile-kaw-dziennie-mozna-wypic\">Zatem ile kaw dziennie mo\u017cna wypi\u0107?<\/h2>\n<p>Fili\u017canka fili\u017cance nie r\u00f3wna. W zale\u017cno\u015bci od naszych upodoba\u0144 i preferencji mo\u017cemy delektowa\u0107 si\u0119 zar\u00f3wno <a href=\"https:\/\/www.coffeedesk.pl\/blog\/receptura-espresso\/\" target=\"_blank\" rel=\"noopener\">espresso<\/a>, kaw\u0105 czarn\u0105, bia\u0142\u0105, <a href=\"https:\/\/www.coffeedesk.pl\/blog\/americano-drip-kawiarnia\/\" target=\"_blank\" rel=\"noopener\">americano<\/a> czy latte, kt\u00f3re r\u00f3\u017cni\u0105 si\u0119 wielko\u015bci\u0105 porcji. <span style=\"font-weight: 400;\">Ile kofeiny na kilogram masy cia\u0142a jest bezpieczn\u0105 dawk\u0105? <\/span><strong>Je\u015bli zazwyczaj pijemy podw\u00f3jne espresso, ju\u017c 3 takie porcje dziennie b\u0119d\u0105 w granicach g\u00f3rnego maksimum<\/strong>. W przypadku kaw typu <a href=\"https:\/\/www.coffeedesk.pl\/blog\/jak-zrobic-cappuccino-w-domu-bez-ekspresu\/\" target=\"_blank\" rel=\"noopener\">cappuccino<\/a>, latte, dodatek mleka nie b\u0119dzie sprawia\u0142, \u017ce kawa b\u0119dzie s\u0142absza. Zawarto\u015b\u0107 kofeiny b\u0119dzie determinowany przez ilo\u015b\u0107 dodanego espresso.<\/p>\n<figure id=\"attachment_12540\" aria-describedby=\"caption-attachment-12540\" style=\"width: 2048px\" class=\"wp-caption aligncenter\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"wp-image-12540 size-full pk-lazyload\"  src=\"data:image\/png;base64,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\"  alt=\"Kawa mleczna \"  width=\"2048\"  height=\"1365\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 2048px) 100vw, 2048px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k.jpg 2048w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k-800x533.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k-1160x773.jpg 1160w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k-1536x1024.jpg 1536w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k-560x373.jpg 560w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49464447652_256d0246f7_k-1920x1280.jpg 1920w\" ><figcaption id=\"caption-attachment-12540\" class=\"wp-caption-text\">Kawa z mlekiem wcale nie musi zawiera\u0107 mniej kofeiny ni\u017c czarna<\/figcaption><\/figure>\n<h3 id=\"ile-mg-kofeiny-pobudza\"><strong>Ile mg kofeiny pobudza?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Przy codziennym poranku lub zm\u0119czeniu cz\u0119sto towarzyszy nam szklanka kawy. Ile kofeiny musimy zatem wprowadzi\u0107 do swojego organizmu, aby poczu\u0107 pobudzenie? Jak ju\u017c wspominali\u015bmy wy\u017cej, wszystko zale\u017cy od genetyki oraz tolerancji na kofein\u0119. U niekt\u00f3rych os\u00f3b jedna fili\u017canka wystarczy, aby uzyska\u0107 maksymalne skupienie, z kolei u innych b\u0119dzie to zwi\u0119kszona porcja. Nale\u017cy przy tym jednak pami\u0119ta\u0107, jaka dawka kofeiny jest \u015bmiertelna, aby nie przesadzi\u0107 z jej ilo\u015bci\u0105 w ci\u0105gu dnia.<\/span><\/p>\n<h2 id=\"profity-plynace-z-kofeiny\">Profity p\u0142yn\u0105ce z kofeiny<\/h2>\n<p>Jedn\u0105 z najwi\u0119kszych wskazywanych przez nas korzy\u015bci jest pobudzenie &#8211; ma\u0142o kto wyobra\u017ca sobie poranek bez kilku \u0142yk\u00f3w kawy. Jednak\u017ce korzy\u015bci mo\u017ce by\u0107 jeszcze wi\u0119cej. <strong>Kofeina poprzez pobudzenie uk\u0142adu nerwowego zmniejsza uczucie zm\u0119czenia, a tym samym pozwala utrzyma\u0107 prac\u0119 umys\u0142ow\u0105 na wysokich obrotach<\/strong>. Dodatkowo usprawnia koncentracj\u0119, poprawia funkcje kognitywne, przyspiesza perystaltyk\u0119 jelit oraz <a href=\"https:\/\/www.coffeedesk.pl\/blog\/kawa-przed-albo-po-treningu-pic-czy-nie\/\" target=\"_blank\" rel=\"noopener\">zwi\u0119ksza zdolno\u015bci wysi\u0142kowe<\/a>, co jest cz\u0119sto wykorzystywane w sporcie.<\/p>\n<h2 id=\"czy-sa-negatywne-skutki-przekroczenia-dziennej-dawki-kofeiny\">Czy s\u0105 negatywne skutki przekroczenia dziennej dawki kofeiny?<\/h2>\n<p>Temat bezpiecze\u0144stwa kofeiny bywa cz\u0119sto kontrowersyjny. W przypadku kiedy w ci\u0105gu dnia cz\u0119sto ratujemy si\u0119 kolejnym kubkiem kawy i bezpieczna dzienna dawka kofeiny jest permanentnie przekraczana, mo\u017cemy odczuwa\u0107 skutki uboczne takiego dzia\u0142ania. Mog\u0105 si\u0119 przejawia\u0107 jako <strong>nadpobudliwo\u015b\u0107, bezsenno\u015b\u0107, arytmia, zaburzenia snu, dr\u017cenie r\u0105k czy b\u00f3l g\u0142owy<\/strong>. Dodatkowo nadmiar kofeiny powy\u017cej bezpiecznej dziennej dawki mo\u017ce nasila\u0107 tak\u017ce objawy \u017co\u0142\u0105dkowo-jelitowe, st\u0105d osoby zmagaj\u0105ce si\u0119 z chorob\u0105 refluksow\u0105, chorob\u0105 wrzodow\u0105 \u017co\u0142\u0105dka lub dwunastnicy powinny ogranicza\u0107 dzienn\u0105 dawk\u0119 kofeiny.<\/p>\n<p>Wbrew panuj\u0105cym obawom dotycz\u0105cym negatywnego wp\u0142ywu na ci\u015bnienie krwi, u os\u00f3b pij\u0105cych regularnie kaw\u0119 odnotowuje si\u0119 niewielki wp\u0142yw na ci\u015bnienie krwi w por\u00f3wnaniu do os\u00f3b, kt\u00f3re pij\u0105 kaw\u0119 sporadycznie. Efekt taki uzyskuje si\u0119 w wyniku rozwoju tolerancji organizmu na kofein\u0119 i jej s\u0142abszym oddzia\u0142ywaniu na ci\u015bnienie krwi. Badania pokazuj\u0105, \u017ce <strong>umiarkowane spo\u017cycie kofeiny na poziomie bezpiecznej dziennej dawki nie przyczynia si\u0119 do wzrostu ryzyka chor\u00f3b sercowo-naczyniowych<\/strong>.<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"aligncenter wp-image-12544 size-full pk-lazyload\"  src=\"data:image\/png;base64,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\"  alt=\"Ma\u0142a czarna w fili\u017cankach Loveramics\"  width=\"2048\"  height=\"1365\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 2048px) 100vw, 2048px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k.jpg 2048w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k-800x533.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k-1160x773.jpg 1160w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k-1536x1024.jpg 1536w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k-560x373.jpg 560w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49727844727_5251417cb9_k-1920x1280.jpg 1920w\" ><\/p>\n<h2 id=\"ile-kawy-mozemy-wypic-podsumujmy\">Ile kawy mo\u017cemy wypi\u0107? Podsumujmy!<\/h2>\n<p>Kofeina mo\u017ce by\u0107 naszym codziennym sprzymierze\u0144cem, jednak jej nieumiej\u0119tne stosowanie mo\u017ce przynie\u015b\u0107 negatywne skutki zdrowotne. Zar\u00f3wno w kwestii od\u017cywiania, tak i w tym przypadku <strong>dobrze jest zachowa\u0107 umiar i nie wykracza\u0107 poza zalecan\u0105 dzienn\u0105 dawk\u0119 kofeiny<\/strong>. Z pewno\u015bci\u0105 warto przyjrze\u0107 si\u0119 naszej indywidualnej tolerancji, obserwowa\u0107 sw\u00f3j organizm, co pozwoli nam bez nieprzyjemnych dolegliwo\u015bci delektowa\u0107 si\u0119 ulubion\u0105 kaw\u0105.<\/p>\n<p><strong>Bibliografia:<\/strong><\/p>\n<ul>\n<li>Jarosz M. et al., Zawarto\u015b\u0107 kofeiny w produktach spo\u017cywczych, \u201eBromat. Chem. Toksykol.- XLII\u201d 2009, 3, 776 \u2013 781.<\/li>\n<li>Wierzejska R., Kofeina- powszechny sk\u0142adnik diety i jej wp\u0142yw na zdrowie, \u201eRoczniki Pa\u0144stwowego Zak\u0142adu Higieny\u201d 2012, 63(2), 141-7.<\/li>\n<li>Ruxton C.H.S., The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks, \u201eBritish Nutrition Foundation Nutrition Bulletin\u201d 2008, 33, 15\u201325.<\/li>\n<li>Pelczy\u0144ska M, Bogda\u0144ski P., Prozdrowotne w\u0142a\u015bciwo\u015bci kawy, \u201eVaria Medica\u201d 2019, 3(4), 311\u2013317.<\/li>\n<li>https:\/\/www.efsa.europa.eu\/sites\/default\/files\/corporate_publications\/files\/efsaexplainscaffeine150527.pdf (14.06.20).<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<div class=\"post-excerpt\">Orzechy wspieraj\u0105 pami\u0119\u0107, marchew jest dobra dla wzroku, a kawa&#8230; stawia na nogi! I nie jest to tylko pusty frazes. Nie bez powodu przypisuje si\u0119 jej tak nadzwyczajn\u0105 moc. Si\u0119gamy&hellip;<\/div>\n<div class=\"post-more\"><a href=\"https:\/\/www.coffeedesk.pl\/blog\/dzienna-dawka-kofeiny-ile-mozna-wypic\/\" class=\"button button-primary button-effect\"><span>Czytaj wpis<\/span><span><i class=\"cs-icon cs-icon-arrow-right\"><\/i><\/span><\/a><\/div>\n","protected":false},"author":57,"featured_media":12534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[34,47,40,35],"tags":[71,184,186],"powerkit_post_featured":[],"class_list":{"0":"post-12525","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kawa","8":"category-lifestyle","9":"category-mity","10":"category-zdrowie","11":"tag-kawa","12":"tag-kofeina","13":"tag-zdrowie"},"acf":[],"author_display_name":"Klaudia Szewc","author_url":"https:\/\/www.coffeedesk.pl\/blog\/author\/klaudia-szewc\/","featured_image":"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2020\/09\/49529881247_c9b3db6c9a_k-800x533.jpg","post_tags":["kawa","kofeina","zdrowie"],"post_categories":["Kawa","Lifestyle","Mity","Zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dzienna dawka kofeiny \u2013 ile mo\u017cna jej wypi\u0107? \u2013 Coffeedesk.pl<\/title>\n<meta name=\"description\" content=\"Ile kofeiny dziennie mo\u017cna wypi\u0107? 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