{"id":3053,"date":"2025-01-26T11:50:49","date_gmt":"2025-01-26T11:50:49","guid":{"rendered":"https:\/\/zdravjeinzivljenje.si\/?p=3053"},"modified":"2025-02-02T14:59:26","modified_gmt":"2025-02-02T14:59:26","slug":"kofein","status":"publish","type":"post","link":"https:\/\/zdravjeinzivljenje.si\/hr\/kofein\/","title":{"rendered":"Kofein"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3053\" class=\"elementor elementor-3053\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1520f94 e-flex e-con-boxed e-con e-parent\" data-id=\"1520f94\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3b2be1b e-con-full e-flex e-con e-child\" data-id=\"3b2be1b\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-da40b5a elementor-widget elementor-widget-text-editor\" data-id=\"da40b5a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li><strong>Kako nas kava ali \u010daj zbudita:<\/strong> Kofein blokira receptorje za adenozin, ki povzro\u010dajo zaspanost, in pove\u010da spro\u0161\u010danje dopamina in acetilholina, kar izbolj\u0161uje osredoto\u010denost.<\/li><li><strong>Koristi za zmogljivost:<\/strong> Izbolj\u0161an reakcijski \u010das, vi\u0161ja vzdr\u017eljivost in celo mo\u017een antidepresivni u\u010dinek.<\/li><li><strong>Kava ali \u010daj?<\/strong> V kavi najdemo vi\u0161je odmerke kofeina z mo\u017enim mo\u010dnej\u0161im \u201cudarom\u201d, medtem ko zeleni \u010daj (zlasti matcha) ponuja po\u010dasnej\u0161e spro\u0161\u010danje kofeina in dodatek L-teanina za manj tresavice.<\/li><li><strong>Slabosti prevelikega vnosa:<\/strong> Anksioznost, nespe\u010dnost, tresavica in razvoj tolerance.<\/li><li><strong>Prakti\u010dni nasveti:<\/strong> Odmerek 1\u20133 mg na kg telesne te\u017ee, u\u017eivanje 90\u2013120 minut po vstajanju, izogibanje pozno popoldne in dodajanje L-teanina za bolj stabilen odziv.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-baff48a e-con-full e-flex e-con e-child\" data-id=\"baff48a\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c4b1e14 elementor-widget elementor-widget-heading\" data-id=\"c4b1e14\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Zakaj nas skodelica kave ali \u010daja zjutraj zbistri?\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc15e90 elementor-widget elementor-widget-text-editor\" data-id=\"fc15e90\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Ste se kdaj vpra\u0161ali, kako ena skodelica kave ali \u010daja lahko zbri\u0161e jutranjo zaspanost? Skrivnost se skriva v kemi\u010dni snovi kofeinu, ki deluje kot pravi mojster prevare.<\/p><p>V mo\u017eganih se \u010dez dan nabira adenozin, snov, ki vam &#8220;pripoveduje&#8221;, da ste utrujeni. Ko spijete kavo ali \u010daj, kofein zavzame receptorje, na katere bi se sicer vezal adenozin. Na ta na\u010din kofein &#8220;prelisi\u010di&#8221; mo\u017egane in jim prepre\u010di, da bi zaznali utrujenost. Rezultat? Po\u010dutite se bolj budni in osredoto\u010deni.<\/p><p>Zeleni \u010daj in \u0161e posebej matcha pa imata poseben adut \u2013 aminokislino L-teanin. Ta v kombinaciji s kofeinom zagotovi bolj umirjeno in dolgotrajno budnost brez tresavice, ki jo v\u010dasih povzro\u010di kava.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6bfc72a e-con-full e-flex e-con e-child\" data-id=\"6bfc72a\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a02fd46 elementor-widget elementor-widget-heading\" data-id=\"a02fd46\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Koristi kofeina za zmogljivost in razpolo\u017eenje<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41d2d91 elementor-widget elementor-widget-image\" data-id=\"41d2d91\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"900\" height=\"452\" src=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/KOFEIN-KAVOVEC.jpg\" class=\"attachment-large size-large wp-image-3067\" alt=\"\" srcset=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/KOFEIN-KAVOVEC.jpg 900w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/KOFEIN-KAVOVEC-300x151.jpg 300w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/KOFEIN-KAVOVEC-768x386.jpg 768w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/KOFEIN-KAVOVEC-18x9.jpg 18w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/KOFEIN-KAVOVEC-585x294.jpg 585w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d339dd elementor-widget elementor-widget-text-editor\" data-id=\"0d339dd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3><strong>1. Ostri va\u0161 um<\/strong><\/h3><p>Kofein pospe\u0161i spro\u0161\u010danje dopamina in acetilholina \u2013 nevrotransmiterjev, ki izbolj\u0161ata osredoto\u010denost in hitrost reakcij. Zaradi tega se lahko la\u017eje spopadate z nalogami in ostanete motivirani.<\/p><h3><strong>2. Dvigne razpolo\u017eenje<\/strong><\/h3><p>Raziskave ka\u017eejo, da u\u017eivanje kofeina lahko zmanj\u0161a tveganje za depresijo. To je deloma posledica njegovega vpliva na nevrotransmiterje, deloma pa zaradi splo\u0161ne izbolj\u0161ane budnosti.<\/p><h3><strong>3. Pomo\u010d pri \u0161portu in huj\u0161anju<\/strong><\/h3><p>Kofein je naravni pospe\u0161evalec porabe ma\u0161\u010dob. \u010ce ga zau\u017eijete pred vadbo, lahko izbolj\u0161a vzdr\u017eljivost in poskrbi, da te\u010dete dlje in hitreje. Poleg tega spojine v zelenem \u010daju, kot je EGCG, pripomorejo k la\u017ejemu uravnavanju telesne te\u017ee.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a0684c e-con-full e-flex e-con e-child\" data-id=\"2a0684c\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bca57d3 elementor-widget elementor-widget-heading\" data-id=\"bca57d3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kava ali \u010daj \u2013 kaj je bolj\u0161e?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64542de elementor-widget elementor-widget-image\" data-id=\"64542de\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"452\" data-src=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_.jpg\" class=\"attachment-large size-large wp-image-3057 lazyload\" alt=\"\" data-srcset=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_.jpg 900w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-300x151.jpg 300w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-768x386.jpg 768w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-18x9.jpg 18w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-585x294.jpg 585w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 900\/452;\" \/><noscript><img decoding=\"async\" width=\"900\" height=\"452\" src=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_.jpg\" class=\"attachment-large size-large wp-image-3057\" alt=\"\" srcset=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_.jpg 900w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-300x151.jpg 300w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-768x386.jpg 768w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-18x9.jpg 18w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/kava-ali-caj_-585x294.jpg 585w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5edefd0 elementor-widget elementor-widget-text-editor\" data-id=\"5edefd0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><strong>Kava:<\/strong><\/h4><ul><li><strong>Mo\u010dnej\u0161i &#8220;udar&#8221;:<\/strong> Ena skodelica kave vsebuje pribli\u017eno 80\u2013120 mg kofeina, kar pogosto prinese hitrej\u0161i ob\u010dutek budnosti.<\/li><li><strong>Slabosti:<\/strong> Lahko povzro\u010di tresavico in tesnobo, \u0161e posebej pri tistih, ki so ob\u010dutljivi na kofein.<\/li><\/ul><h4><strong>Zeleni \u010daj in matcha:<\/strong><\/h4><ul><li><strong>Blaga in dolgotrajna budnost:<\/strong> Zeleni \u010daj vsebuje manj kofeina (30\u201350 mg na skodelico), medtem ko matcha z nekoliko vi\u0161jo vsebnostjo (60\u201370 mg) ponuja dodatno L-teaninovo pomo\u010d za mirno osredoto\u010denost.<\/li><li><strong>Dodatne koristi:<\/strong> Poln je antioksidantov, ki \u0161\u010ditijo telo pred prostimi radikali.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-34b1a21 e-con-full e-flex e-con e-child\" data-id=\"34b1a21\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-04f23ad elementor-widget elementor-widget-heading\" data-id=\"04f23ad\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Prakti\u010dni nasveti za u\u017eivanje kofeina\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7316808 elementor-widget elementor-widget-text-editor\" data-id=\"7316808\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li><strong>Prilagodite odmerek:<\/strong> Priporo\u010dilo za odrasle je 1\u20133 mg kofeina na kilogram telesne te\u017ee. Za osebo s te\u017eo 70 kg je to 70\u2013210 mg naenkrat.<\/li><li><strong>\u010cas zau\u017eitja:<\/strong> Kavo ali \u010daj spijte pribli\u017eno 90 minut po prebujanju. Tako omogo\u010dite telesu, da samo razgradi jutranji adenozin, in prepre\u010dite kasnej\u0161i padec energije.<\/li><li><strong>Izogibajte se kofeinu pozno popoldan:<\/strong> Ker ima kofein razpolovno dobo 5\u20136 ur, lahko pozno popoldanska kava moti va\u0161 spanec.<\/li><li><strong>Dodajte L-teanin:<\/strong> \u010ce vas kava naredi \u017eiv\u010dne, razmislite o prehranskem dodatku L-teanina za bolj uravnote\u017een u\u010dinek.<\/li><li><strong>Zmernost in odmori:<\/strong> \u010ce opazite, da ste dosegli to\u010dko, ko kava ali \u010daj nimata ve\u010d \u017eelenega u\u010dinka, poskusite nekaj dni ali teden brez kofeina. Tako obnovite ob\u010dutljivost.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4ff7ac7 e-con-full e-flex e-con e-child\" data-id=\"4ff7ac7\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dd1ccfc elementor-widget elementor-widget-heading\" data-id=\"dd1ccfc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Slabosti in tveganja prevelikega vnosa<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e3e5fd elementor-widget elementor-widget-image\" data-id=\"7e3e5fd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1024x574.png\" class=\"attachment-large size-large wp-image-3074 lazyload\" alt=\"\" data-srcset=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1024x574.png 1024w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-300x168.png 300w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-768x430.png 768w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1536x861.png 1536w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-2048x1148.png 2048w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-18x10.png 18w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1920x1076.png 1920w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1170x656.png 1170w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-585x328.png 585w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/574;\" \/><noscript><img decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1024x574.png\" class=\"attachment-large size-large wp-image-3074\" alt=\"\" srcset=\"https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1024x574.png 1024w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-300x168.png 300w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-768x430.png 768w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1536x861.png 1536w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-2048x1148.png 2048w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-18x10.png 18w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1920x1076.png 1920w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-1170x656.png 1170w, https:\/\/zdravjeinzivljenje.si\/wp-content\/uploads\/2025\/01\/u7653173716_Create_an_image_of_a_Canadian_woman_holding_her_hea_04db293c-9eb1-40d6-8365-76c6bc44b747-585x328.png 585w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c75e73 elementor-widget elementor-widget-text-editor\" data-id=\"3c75e73\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li><strong>Nespe\u010dnost in nervoza:<\/strong> Preve\u010d kofeina ali u\u017eivanje pozno \u010dez dan lahko povzro\u010di te\u017eave z zaspanjem ali \u017eiv\u010dnost.<\/li><li><strong>Razvoj tolerance:<\/strong> \u010ce redno u\u017eivate velike koli\u010dine kofeina, boste kmalu potrebovali ve\u010dji odmerek za enake u\u010dinke.<\/li><li><strong>Anksioznost in tresavica:<\/strong> Visoki odmerki kofeina lahko povzro\u010dijo hitro bitje srca, kar je neprijetno, \u0161e posebej za ob\u010dutljive ljudi.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-175063e e-con-full e-flex e-con e-child\" data-id=\"175063e\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1cc89b6 elementor-widget elementor-widget-heading\" data-id=\"1cc89b6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Zaklju\u010dek: Poslu\u0161ajte svoje telo\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-698f5cc elementor-widget elementor-widget-text-editor\" data-id=\"698f5cc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Kofein je lahko va\u0161 najbolj\u0161i jutranji zaveznik \u2013 \u010de ga uporabljate premi\u0161ljeno. \u010ce i\u0161\u010dete mo\u010dan &#8220;zalauf&#8221; energije, bo kava va\u0161a izbira. \u010ce pa \u017eelite bolj umirjen za\u010detek dneva, poln dolgotrajne bistrosti, posezite po zelenem \u010daju ali matchi. Klju\u010d do uspeha? Poslu\u0161ajte svoje telo in poskrbite, da ne boste prestopili meje, kjer koristi postanejo breme.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2d0760a e-con-full e-flex e-con e-child\" data-id=\"2d0760a\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-97249bc elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"97249bc\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc9238b elementor-widget elementor-widget-heading\" data-id=\"fc9238b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Viri<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bbc9eb elementor-widget elementor-widget-text-editor\" data-id=\"5bbc9eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Ferr\u00e9, S. (2016). <em>Mechanisms of the psychostimulant effects of caffeine.<\/em> <a target=\"_new\" rel=\"noopener\">Povezava do \u0161tudije<\/a><\/li><li>Ganio, M. S., et al. (2009). <em>Effect of caffeine on sport-specific endurance performance.<\/em> <a target=\"_new\" rel=\"noopener\">Povezava do \u0161tudije<\/a><\/li><li>Lucas, M., et al. (2011). <em>Coffee, caffeine, and risk of depression among women.<\/em> <a target=\"_new\" rel=\"noopener\">Povezava do \u0161tudije<\/a><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7fd47c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"d7fd47c\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Kofein nas prebuja tako, da blokira \u201csporo\u010dila utrujenosti\u201d (adenozin) in podpira spro\u0161\u010danje dopamina ter acetilholina, kar izbolj\u0161a osredoto\u010denost in razpolo\u017eenje. Medtem ko kava ponuja hiter \u201cval\u201d energije, zeleni \u010daj ali matcha zagotavljata bolj umirjen in dolgotrajen u\u010dinek zaradi L-teanina. Pri zmernem vnosu (1\u20133 mg\/kg telesne mase) kofein lahko izbolj\u0161a \u0161portno zmogljivost, pomaga pri huj\u0161anju in celo zmanj\u0161a tveganje za depresijo. Pretiravanje pa vodi v anksioznost, nespe\u010dnost in razvoj tolerance. Upo\u0161tevajte tudi \u010das u\u017eivanja (priporo\u010deno je 90\u2013120 minut po vstajanju), da ohranite optimalne koristi in za\u0161\u010ditite kakovost spanja.<\/p>","protected":false},"author":1,"featured_media":3054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_siteseo_robots_primary_cat":"none","content-type":"","pagelayer_contact_templates":[],"_pagelayer_content":"","_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[129],"tags":[],"class_list":["post-3053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravje-in-prehrana"],"_links":{"self":[{"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/posts\/3053","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/comments?post=3053"}],"version-history":[{"count":4,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/posts\/3053\/revisions"}],"predecessor-version":[{"id":3632,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/posts\/3053\/revisions\/3632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/media\/3054"}],"wp:attachment":[{"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/media?parent=3053"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/categories?post=3053"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zdravjeinzivljenje.si\/hr\/wp-json\/wp\/v2\/tags?post=3053"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}