{"id":14608,"date":"2024-03-12T00:00:43","date_gmt":"2024-03-12T00:00:43","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14608"},"modified":"2024-03-12T17:14:35","modified_gmt":"2024-03-12T17:14:35","slug":"what-is-caffeine-and-is-it-good-or-bad-for-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-caffeine-and-is-it-good-or-bad-for-health\/","title":{"rendered":"KAFEIN NEDIR VE SA\u011eLIK \u0130\u00c7IN \u0130YI MI K\u00d6T\u00dc M\u00dc?"},"content":{"rendered":"<\/p>\n

Her g\u00fcn, milyarlarca insan uyanmak i\u00e7in kafeine g\u00fcveniyor, ya da o gece vardiyas\u0131n\u0131 ya da \u00f6\u011fleden sonra d\u00fc\u015f\u00fc\u015f\u00fcn\u00fc atlatmak i\u00e7in.<\/p>\n

Asl\u0131nda, bu do\u011fal uyar\u0131c\u0131 d\u00fcnyada en s\u0131k kullan\u0131lan bile\u015fenlerden biridir.<\/p>\n

Kafein, uyku ve anksiyete \u00fczerindeki olumsuz etkileri nedeniyle s\u0131kl\u0131kla konu\u015fulur.<\/p>\n

Bununla birlikte, \u00e7al\u0131\u015fmalar \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 oldu\u011funu da bildirmektedir.<\/p>\n

Bu makalede kafein ve sa\u011fl\u0131\u011f\u0131n\u0131z hakk\u0131ndaki en son ara\u015ft\u0131rmalar incelenmektedir.<\/p>\n

\"man<\/figure>\n

Kafein nedir?<\/h2>\n

Kafein\u00a0<\/strong>en s\u0131k \u00e7ay, kahve ve kakao bitkilerinde bulunan do\u011fal bir uyar\u0131c\u0131d\u0131r.<\/p>\n

Beyin ve merkezi sinir sistemini uyararak, uyan\u0131k kalman\u0131za ve yorgunlu\u011fun ba\u015flamas\u0131n\u0131 \u00f6nlemenize yard\u0131mc\u0131 olarak \u00e7al\u0131\u015f\u0131r.<\/p>\n

Tarih\u00e7iler ilk demlenmi\u015f \u00e7ay\u0131 B.C.<\/p>\n

Kahvenin uzun y\u0131llar sonra ke\u00e7ilerine verdi\u011fi ekstra enerjiyi fark eden Etiyopyal\u0131 bir \u00e7oban taraf\u0131ndan ke\u015ffedildi\u011fi bildirildi.<\/p>\n

Kafeinli alkols\u00fcz i\u00e7ecekler 1800’lerin sonunda piyasaya s\u00fcr\u00fcld\u00fc ve enerji i\u00e7ecekleri k\u0131sa s\u00fcrede takip etti.<\/p>\n

G\u00fcn\u00fcm\u00fczde, d\u00fcnya n\u00fcfusunun% 80’i her g\u00fcn kafeinli bir \u00fcr\u00fcn t\u00fcketiyor ve bu say\u0131 Kuzey Amerika’daki yeti\u015fkinler i\u00e7in% 90’a kadar \u00e7\u0131k\u0131yor.<\/p>\n

\n

\u00f6zet<\/strong><\/p>\n

Kafein, d\u00fcnya \u00e7ap\u0131nda yayg\u0131n olarak t\u00fcketilen do\u011fal bir uyar\u0131c\u0131d\u0131r. Uyan\u0131k kalman\u0131za yard\u0131mc\u0131 olur ve yorgunlu\u011fu savu\u015fturabilir.<\/p>\n<\/blockquote>\n

Nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/h2>\n
\"\"<\/figure>\n

T\u00fcketildikten sonra, kafein ba\u011f\u0131rsaktan kan dola\u015f\u0131m\u0131na h\u0131zla emilir.<\/p>\n

Oradan karaci\u011fere gider ve \u00e7e\u015fitli organlar\u0131n i\u015flevini etkileyebilecek bile\u015fiklere ayr\u0131l\u0131r.<\/p>\n

Bununla birlikte, kafeinin ana etkisi beyin \u00fczerindedir.<\/p>\n

Beyni rahatlatan ve yorgun hissetmenizi sa\u011flayan bir n\u00f6rotransmitter olan adenozinin etkilerini engelleyerek i\u015flev k\u0131lar.<\/p>\n

Normalde, adenozin seviyeleri g\u00fcn i\u00e7inde birikir, bu da sizi giderek daha yorgun hale getirir ve uyumak istemenize neden olur.<\/p>\n

Kafein, beyindeki adenozin resept\u00f6rlerine aktive etmeden ba\u011flanarak uyan\u0131k kalman\u0131za yard\u0131mc\u0131 olur. Bu, adenozinin etkilerini engeller, yorgunlu\u011fun azalmas\u0131na yol \u00fcrk\u00fcr .<\/p>\n

Ayr\u0131ca kan adrenalin seviyelerini art\u0131rabilir ve n\u00f6rotransmitterlerin beyin aktivitesini art\u0131rabilir dopamin ve norepinefrin .<\/p>\n

Bu kombinasyon beyni daha da uyar\u0131r ve uyar\u0131lma, uyan\u0131kl\u0131k ve odaklanma durumunu te\u015fvik eder. Beyninizi etkiledi\u011fi i\u00e7in kafein genellikle psikoaktif bir ila\u00e7 olarak adland\u0131r\u0131l\u0131r.<\/p>\n

Ek olarak, kafein etkilerini h\u0131zl\u0131 bir \u015fekilde uygulama e\u011filimindedir.<\/p>\n

\u00d6rne\u011fin, bir fincan kahvede bulunan miktar\u0131n kan dola\u015f\u0131m\u0131na ula\u015fmas\u0131 20 dakika kadar k\u0131sa ve tam etkilili\u011fe ula\u015fmas\u0131 yakla\u015f\u0131k 1 saat s\u00fcrebilir.<\/p>\n

\n

\u00f6zet<\/strong><\/p>\n

Kafeinin ana etkisi beyin \u00fczerindedir. N\u00f6rotransmitter adenozinin etkilerini engelleyerek beyni uyar\u0131r.<\/p>\n<\/blockquote>\n

Hangi yiyecek ve i\u00e7ecekler kafein i\u00e7erir?<\/h2>\n

Kafein do\u011fal olarak baz\u0131 bitkilerin tohumlar\u0131nda, f\u0131nd\u0131klar\u0131nda veya yapraklar\u0131nda bulunur.<\/p>\n

Bu do\u011fal kaynaklar daha sonra kafeinli yiyecek ve i\u00e7ecekler \u00fcretmek i\u00e7in hasat edilir ve i\u015flenir.<\/p>\n

\u0130\u015fte baz\u0131 pop\u00fcler i\u00e7eceklerin 8 ons (240 mL) porsiyon ba\u015f\u0131na beklenen kafein miktarlar\u0131 .<\/p>\n

    \n
  • Espresso:<\/strong>\u00a0240\u2013720 mg<\/li>\n
  • Kahve:<\/strong>\u00a0102\u2013200 mg<\/li>\n
  • Yerba mate:<\/strong>\u00a065\u2013130 mg<\/li>\n
  • Enerji i\u00e7ecekleri:<\/strong>\u00a050\u2013160 mg<\/li>\n
  • Demlenmi\u015f \u00e7ay:<\/strong>\u00a040-120 mg<\/li>\n
  • Alkols\u00fcz i\u00e7ecekler:<\/strong>\u00a020\u201340 mg<\/li>\n
  • Kafeinsiz kahve:<\/strong>\u00a03\u201312 mg<\/li>\n
  • Kakaolu i\u00e7ecek:<\/strong>\u00a02\u20137 mg<\/li>\n
  • \u00c7ikolatal\u0131 s\u00fct:<\/strong>\u00a02\u20137 mg<\/li>\n<\/ul>\n

    Baz\u0131 yiyecekler de kafein i\u00e7erir. \u00d6rne\u011fin, 1 ons (28 gram) s\u00fctl\u00fc \u00e7ikolata 1-15 mg i\u00e7erirken, 1 ons\u00a0bitter \u00e7ikolata<\/strong>\u00a05-35 mg i\u00e7erir.<\/p>\n

    Kafeini baz\u0131 re\u00e7eteli veya so\u011fuk alg\u0131nl\u0131\u011f\u0131, alerji ve a\u011fr\u0131 ila\u00e7lar\u0131 gibi re\u00e7etesiz ila\u00e7larda da bulabilirsiniz. Ayn\u0131 zamanda kilo kayb\u0131 takviyeleri ortak bir\u00a0bile\u015fendir.<\/strong><\/p>\n

    \n

    \u00f6zet<\/strong><\/p>\n

    Kafein en s\u0131k kahve, \u00e7ay, alkols\u00fcz i\u00e7ecekler, \u00e7ikolata ve enerji i\u00e7eceklerinde bulunur.<\/p>\n<\/blockquote>\n

    Ruh halini ve beyin fonksiyonlar\u0131n\u0131 iyile\u015ftirebilir<\/h2>\n
    \"\"<\/figure>\n

    Kafein, beyin sinyal molek\u00fcl\u00fc adenozinini engelleme yetene\u011fine sahiptir.<\/p>\n

    Bu, dopamin ve norepinefrin gibi di\u011fer sinyal molek\u00fcllerinde g\u00f6receli bir art\u0131\u015fa neden olur.<\/p>\n

    Beyin mesajlar\u0131ndaki bu de\u011fi\u015fikli\u011fin ruh halinize ve beyin fonksiyonlar\u0131n\u0131za fayda sa\u011flad\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n

    Bir derleme, kat\u0131l\u0131mc\u0131lar\u0131n 37,5-450 mg kafein ald\u0131ktan sonra uyan\u0131kl\u0131k, k\u0131sa s\u00fcreli geri \u00e7a\u011f\u0131rma ve reaksiyon s\u00fcresinin artt\u0131\u011f\u0131n\u0131 bildirmektedir.<\/p>\n

    Ek olarak, bir \u00e7al\u0131\u015fma g\u00fcnde 2-3 fincan kafeinli kahve i\u00e7meyi (yakla\u015f\u0131k 200-300 mg kafein sa\u011flayarak)% 45 daha d\u00fc\u015f\u00fck bir intihar riskine ba\u011flad\u0131.<\/p>\n

    Ba\u015fka bir \u00e7al\u0131\u015fmada kafein t\u00fcketicilerinde depresyon riskinin %13 daha d\u00fc\u015f\u00fck oldu\u011fu bildirilmi\u015ftir.<\/p>\n

    Ruh hali s\u00f6z konusu oldu\u011funda, daha fazla kafein daha iyi olmak zorunda de\u011fildir.<\/p>\n

    Bir \u00e7al\u0131\u015fma, ikinci bir fincan kahvenin ilk fincandan en az 8 saat sonra t\u00fcketilmedi\u011fi s\u00fcrece ba\u015fka fayda sa\u011flamad\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

    G\u00fcnde 3-5 fincan kahve veya g\u00fcnde 3 fincandan fazla \u00e7ay i\u00e7mek de Alzheimer ve Parkinson gibi beyin hastal\u0131klar\u0131 riskini %28-60 oran\u0131nda azaltabilir.<\/p>\n

    Kahve ve \u00e7ay\u0131n da yararl\u0131 olabilecek di\u011fer biyoaktif bile\u015fikleri (kafein d\u0131\u015f\u0131nda) i\u00e7erdi\u011fini belirtmek \u00f6nemlidir.<\/p>\n

    \n

    \u00f6zet<\/strong><\/p>\n

    Kafein ruh halini iyile\u015ftirebilir, depresyon olas\u0131l\u0131\u011f\u0131n\u0131 azaltabilir, beyin fonksiyonlar\u0131n\u0131 uyarabilir ve Alzheimer ve Parkinson hastal\u0131\u011f\u0131na kar\u015f\u0131 koruyabilir.<\/p>\n<\/blockquote>\n

    Metabolizmay\u0131 ve ya\u011f yak\u0131m\u0131n\u0131 art\u0131rabilir<\/h2>\n

    Merkezi sinir sistemini uyarma yetene\u011fi nedeniyle, kafein\u00a0metabolizmay\u0131%<\/strong>\u00a011’e kadar art\u0131rabilir ve ya\u011f yakma% 13’e kadar art\u0131rabilir.<\/p>\n

    Pratik olarak konu\u015fursak, g\u00fcnde 300 mg kafein t\u00fcketmek g\u00fcnl\u00fck ekstra 79 kalori yakman\u0131za izin verebilir.<\/p>\n

    Bu miktar k\u00fc\u00e7\u00fck g\u00f6r\u00fcnebilir, ancak Amerikal\u0131larda ortalama y\u0131ll\u0131k 2,2 pound (1 kg) kilo al\u0131m\u0131ndan sorumlu kalori fazlal\u0131\u011f\u0131na benzer.<\/p>\n

    Bununla birlikte, kafein ve kilo al\u0131m\u0131 \u00fczerine 12 y\u0131ll\u0131k bir \u00e7al\u0131\u015fma, en \u00e7ok kahve i\u00e7en kat\u0131l\u0131mc\u0131lar\u0131n \u00e7al\u0131\u015fman\u0131n sonunda ortalama olarak sadece 0,8-1,1 pound (0,4-0,5 kg) daha hafif oldu\u011funu belirtmi\u015ftir.<\/p>\n

    \n

    \u00f6zet<\/strong><\/p>\n

    Kafein metabolizmay\u0131 art\u0131rabilir ve ya\u011f kayb\u0131n\u0131 te\u015fvik edebilir, ancak bu etkilerin uzun vadede k\u00fc\u00e7\u00fck kalmas\u0131 muhtemeldir.<\/p>\n<\/blockquote>\n

    Egzersiz performans\u0131n\u0131 art\u0131rabilir<\/h2>\n
    \"\"<\/figure>\n

    Egzersiz<\/strong>s\u00f6z konusu oldu\u011funda, kafein yak\u0131t olarak ya\u011f kullan\u0131m\u0131n\u0131 art\u0131rabilir.<\/p>\n

    Bu faydal\u0131d\u0131r, \u00e7\u00fcnk\u00fc kaslarda depolanan glikozun daha uzun s\u00fcre dayanmas\u0131n\u0131 sa\u011flayabilir, potansiyel olarak kaslar\u0131n\u0131z\u0131n t\u00fckenmesine ula\u015fma s\u00fcresini geciktirebilir.<\/p>\n

    Kafein ayr\u0131ca kas kas\u0131lmalar\u0131n\u0131 art\u0131rabilir ve yorgunlu\u011fa tolerans\u0131 art\u0131rabilir.<\/p>\n

    Ara\u015ft\u0131rmac\u0131lar, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilo ba\u015f\u0131na 2,3 mg (kg ba\u015f\u0131na 5 mg) dozlar\u0131n\u0131n, egzersizden 1 saat \u00f6nce t\u00fcketildi\u011finde\u00a0dayan\u0131kl\u0131l\u0131k performans\u0131n\u0131%<\/strong>\u00a05’e kadar art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6zlemlediler.<\/p>\n

    V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilosu ba\u015f\u0131na 1,4 mg (kg ba\u015f\u0131na 3 mg) kadar d\u00fc\u015f\u00fck dozlar fayda sa\u011flamak i\u00e7in yeterli olabilir.<\/p>\n

    Dahas\u0131, \u00e7al\u0131\u015fmalar tak\u0131m sporlar\u0131nda, y\u00fcksek yo\u011funluklu egzersizlerde ve diren\u00e7 egzersizlerinde benzer faydalar bildirmektedir.<\/p>\n

    Son olarak, egzersiz s\u0131ras\u0131nda alg\u0131lanan eforu% 5.6’ya kadar azaltabilir, bu da egzersizleri daha kolay hissettirebilir.<\/p>\n

    \n

    \u00f6zet<\/strong><\/p>\n

    Egzersizden yakla\u015f\u0131k bir saat \u00f6nce az miktarda kafein t\u00fcketmek egzersiz performans\u0131n\u0131 art\u0131racakt\u0131r.<\/p>\n<\/blockquote>\n

    Kalp hastal\u0131klar\u0131na ve diyabete kar\u015f\u0131 koruyabilir<\/h2>\n
    \"\"<\/figure>\n

    Duyduklar\u0131n\u0131za ra\u011fmen, kafein kalp hastal\u0131\u011f\u0131 riskini art\u0131rmaz.<\/p>\n

    Asl\u0131nda, kan\u0131tlar g\u00fcnl\u00fck 1-4 fincan kahve i\u00e7en erkek ve kad\u0131nlarda kalp hastal\u0131\u011f\u0131 riskinin% 16-18 daha d\u00fc\u015f\u00fck oldu\u011funu g\u00f6stermektedir (yakla\u015f\u0131k 100-400 mg kafein sa\u011flar).<\/p>\n

    Di\u011fer \u00e7al\u0131\u015fmalar, g\u00fcnde 2-4 fincan kahve veya\u00a0ye\u015fil \u00e7ay<\/strong>\u00a0i\u00e7menin% 14-20 daha d\u00fc\u015f\u00fck inme riski ile ba\u011flant\u0131l\u0131 oldu\u011funu g\u00f6stermektedir.<\/p>\n

    Ak\u0131lda tutulmas\u0131 gereken bir \u015fey, kafeinin baz\u0131 insanlarda kan bas\u0131nc\u0131n\u0131 biraz y\u00fckseltebilece\u011fidir. Bununla birlikte, bu etki genellikle k\u00fc\u00e7\u00fckt\u00fcr (3-4 mmHg) ve d\u00fczenli olarak kahve t\u00fcketti\u011finde \u00e7o\u011fu birey i\u00e7in solmaya e\u011filimlidir.<\/p>\n

    Ayr\u0131ca\u00a0diyabete kar\u015f\u0131 da koruyabilir.<\/strong><\/p>\n

    Bir inceleme, en \u00e7ok kahve i\u00e7enlerin tip 2 diyabet geli\u015fme riskinin% 29’a kadar daha d\u00fc\u015f\u00fck oldu\u011funa dikkat \u00e7ekti. Benzer \u015fekilde, en \u00e7ok kafein t\u00fcketenlerin% 30’a kadar daha d\u00fc\u015f\u00fck riski vard\u0131r.<\/p>\n

    Yazarlar, t\u00fcketilen her 200 mg kafein i\u00e7in riskin% 12-14 oran\u0131nda d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc g\u00f6zlemlediler.<\/p>\n

    \u0130lgin\u00e7tir ki, kafeinsiz kahve t\u00fcketmek de% 21 daha d\u00fc\u015f\u00fck diyabet riski ile ba\u011flant\u0131l\u0131yd\u0131. Bu, kahvedeki di\u011fer faydal\u0131 bile\u015fiklerin de tip 2 diyabete kar\u015f\u0131 koruyabilece\u011fini g\u00f6sterir.<\/p>\n

    \n

    \u00f6zet<\/strong><\/p>\n

    Kahve ve \u00e7ay gibi kafeinli i\u00e7ecekler kalp hastal\u0131\u011f\u0131 ve tip 2 diyabet riskini azaltabilir, ancak bu bireye ba\u011fl\u0131 olabilir.<\/p>\n<\/blockquote>\n

    Kahvenin di\u011fer sa\u011fl\u0131k yararlar\u0131<\/h2>\n
    \"\"<\/figure>\n

    Kahve t\u00fcketimi di\u011fer birka\u00e7 sa\u011fl\u0131k yarar\u0131yla ba\u011flant\u0131l\u0131d\u0131r:<\/p>\n

      \n
    • Karaci\u011fer korumas\u0131.<\/strong>\u00a0Kahve karaci\u011fer hasar\u0131 (siroz) riskini % 84’e kadar azaltabilir. Hastal\u0131\u011f\u0131n ilerlemesini yava\u015flatabilir, tedavi yan\u0131t\u0131n\u0131 iyile\u015ftirebilir ve erken \u00f6l\u00fcm riskini azaltabilir.<\/li>\n
    • Uzun \u00f6m\u00fcrl\u00fc.<\/strong>\u00a0Kahve i\u00e7mek, \u00f6zellikle kad\u0131nlar ve diyabetli insanlar i\u00e7in erken \u00f6l\u00fcm riskini% 30’a kadar azaltabilir.<\/li>\n
    • Kanser riskinin azalmas\u0131.<\/strong>\u00a0G\u00fcnde 2-4 fincan kahve i\u00e7mek karaci\u011fer kanseri riskini %64’e, kolorektal kanser riskini ise %38’e kadar azaltabilir.<\/li>\n
    • Cilt korumas\u0131.<\/strong>\u00a0G\u00fcnde 4 veya daha fazla fincan kafeinli kahve t\u00fcketmek cilt kanseri riskini % 20 azaltabilir.<\/li>\n
    • Ms riski azalt\u0131ld\u0131.<\/strong>\u00a0Kahve i\u00e7enlerin multipl skleroz (MS) geli\u015fme riski %30’a kadar daha d\u00fc\u015f\u00fck olabilir. Ancak, t\u00fcm \u00e7al\u0131\u015fmalar ayn\u0131 fikirde de\u011fildir.<\/li>\n
    • Gut \u00f6nleme.<\/strong>\u00a0D\u00fczenli olarak g\u00fcnde 4 fincan kahve i\u00e7mek, gut geli\u015fme riskini erkeklerde% 40 ve kad\u0131nlarda% 57 azaltabilir.<\/li>\n
    • Ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131.<\/strong>\u00a0G\u00fcnde 3 hafta kadar az bir s\u00fcre i\u00e7in 3 fincan kahve t\u00fcketmek yararl\u0131 ba\u011f\u0131rsak bakterilerinin miktar\u0131n\u0131 ve aktivitesini art\u0131rabilir.<\/li>\n<\/ul>\n

      Kahvenin\u00a0sa\u011fl\u0131\u011f\u0131 iyile\u015ftiren<\/strong>ba\u015fka maddeler de i\u00e7erdi\u011fini unutmay\u0131n. Yukar\u0131da listelenen baz\u0131 faydalar kafein d\u0131\u015f\u0131ndaki maddelerden kaynaklanabilir.<\/p>\n

      \n

      \u00f6zet<\/strong><\/p>\n

      Kahve i\u00e7mek sa\u011fl\u0131kl\u0131 bir karaci\u011feri, cildi ve sindirim sistemini te\u015fvik edebilir. Ayr\u0131ca \u00f6mr\u00fc uzatabilir ve birka\u00e7 hastal\u0131\u011f\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n

      G\u00fcvenlik ve yan etkiler<\/h2>\n

      Kafein t\u00fcketimi genellikle al\u0131\u015fkanl\u0131k olu\u015fmas\u0131na ra\u011fmen g\u00fcvenli olarak kabul edilir.<\/p>\n

      A\u015f\u0131r\u0131 al\u0131ma ba\u011fl\u0131 baz\u0131 yan etkiler\u00a0aras\u0131nda anksiyete<\/strong>,\u00a0huzursuzluk<\/strong>,\u00a0titreme<\/strong>, d\u00fczensiz\u00a0kalp at\u0131\u015f\u0131<\/strong>ve uyku\u00a0sorunu sayd\u0131r.<\/strong><\/p>\n

      \u00c7ok fazla kafein ayr\u0131ca baz\u0131 bireylerde ba\u015f a\u011fr\u0131s\u0131, migren ve y\u00fcksek tansiyona neden olabilir.<\/p>\n

      Ek olarak, kafein plastentay\u0131 kolayca ge\u00e7ebilir, bu da d\u00fc\u015f\u00fck veya d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131\u011f\u0131 riskini art\u0131rabilir. Hamile kad\u0131nlar al\u0131mlar\u0131n\u0131 s\u0131n\u0131rlamal\u0131d\u0131r.<\/p>\n

      Kafein baz\u0131 ila\u00e7larla da etkile\u015fime girebilir.<\/p>\n

      Kas gev\u015fetici Zanaflex veya antidepresan Luvox alan bireyler kafeinden ka\u00e7\u0131nmal\u0131d\u0131r, \u00e7\u00fcnk\u00fc bu ila\u00e7lar etkilerini art\u0131rabilir .<\/p>\n

      \n

      \u00f6zet<\/strong><\/p>\n

      Kafein baz\u0131 insanlarda anksiyete, huzursuzluk ve uyku sorunu da dahil olmak \u00fczere olumsuz yan etkilere sahip olabilir.<\/p>\n<\/blockquote>\n

      \u00d6nerilen dozajlar<\/h2>\n

      Hem ABD Tar\u0131m Bakanl\u0131\u011f\u0131 (USDA) hem de Avrupa G\u0131da G\u00fcvenli\u011fi Otoritesi (EFSA) g\u00fcnl\u00fck 400 mg kafein al\u0131m\u0131n\u0131 g\u00fcvenli olarak kabul eder. Bu, g\u00fcnde 2-4 fincan kahve anlam\u0131na gelendir.<\/p>\n

      Bununla birlikte, \u00f6l\u00fcmc\u00fcl a\u015f\u0131r\u0131 dozlar\u0131n tek dozda 500 mg kafein ile rapor edildi\u011fini belirtmek gerekir.<\/p>\n

      Bu nedenle, bir kerede t\u00fcketti\u011finiz kafein miktar\u0131n\u0131 doz ba\u015f\u0131na 200 mg ile s\u0131n\u0131rlaman\u0131z \u00f6nerilir.<\/p>\n

      Amerikan Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum Uzmanlar\u0131 Koleji’ne g\u00f6re, hamile kad\u0131nlar g\u00fcnl\u00fck al\u0131mlar\u0131n\u0131 200 mg ile s\u0131n\u0131rlamal\u0131d\u0131r.<\/p>\n

      \n

      \u00f6zet<\/strong><\/p>\n

      Doz ba\u015f\u0131na 200 mg ve g\u00fcnde 400 mg’a kadar kafein al\u0131m\u0131 genellikle g\u00fcvenli olarak kabul edilir. Hamile kad\u0131nlar g\u00fcnl\u00fck al\u0131mlar\u0131n\u0131 200 mg veya daha az ile s\u0131n\u0131rlamal\u0131d\u0131r.<\/p>\n<\/blockquote>\n

      S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n

      Kafein bir zamanlar inanan kadar sa\u011fl\u0131ks\u0131z de\u011fil.<\/p>\n

      Asl\u0131nda, kan\u0131tlar bunun tam tersi olabilece\u011fini g\u00f6steriyor.<\/p>\n

      Bu nedenle, g\u00fcnl\u00fck fincan kahvenizi veya \u00e7ay\u0131n\u0131z\u0131 sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 te\u015fvik etmenin keyifli bir yolu olarak d\u00fc\u015f\u00fcnmek g\u00fcvenlidir.<\/p>\n

      \n","protected":false},"excerpt":{"rendered":"

      Her g\u00fcn, milyarlarca insan uyanmak i\u00e7in kafeine g\u00fcveniyor, ya da o gece vardiyas\u0131n\u0131 ya da \u00f6\u011fleden sonra d\u00fc\u015f\u00fc\u015f\u00fcn\u00fc atlatmak i\u00e7in. […]<\/p>\n","protected":false},"author":2,"featured_media":14609,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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