Er det en helsegevinst å kutte ut kaffi?

[Anonym bruker]

Er veldig sensitiv på det. Drikker jeg mer enn to kopper blir jeg skjelven. Av og til bare etter en.

Om det da er sunnest å kutte det helt ut?

Men er litt avhengig og..

[Anonym bruker]

Kaffe - fordeler og ulemper

Kaffe har lenge vært en "nasjonaldrikk", og har fått mye oppmerksomhet i et helseperspektiv: Tidligere trodde man kaffe var usunt/farlig/giftig, men nå er det etter hvert mer og mer enighet om at kaffe har mange positive helseeffekter. Har her oppsummert de viktigste "fordelene" og "ulempene" med kaffe:

 

Fordeler med kaffe:

 

*Koffeinets effekter:

-Mer energi, velvære, våkenhet og konsentrasjon. Opptil 5% bedre score på iq-tester.

-Styrke- og utholdenhetsprestasjoner (kort-middels varighet) kan bedres med 3-5%.

-Økt forbrenning: 4-5 kopper kaffe (4-500mg koffein) øker forbrenningen med ca. 200kcal/døgn - storartet på deff!

 

*Andre effekter:

-Av en eller annen grunn har kaffedrikkere høyere gjennomsnittlig levealder enn ikke-kaffedrikkere, jf. studier. Det ser ut som om 4-5 kopper kaffe om dagen er "ideelt".

-Noe av denne effekten kan nok tilskrives redusert risiko for insulinresistens og dermed diabetes type 2 (uavhengig av andre risikofaktorer som f. eks. fedme).

-Svært høyt innhold av antioksidanter - faktisk står kaffe for hele 2/3 av antioksidantinntaket i den norske befolkningen, langt mer enn fra frukt/grønt. Man forsker nå på i hvilken grad kaffe kan forebygge kreft, på bakgrunn av antioksidantteorien.

 

Ulemper med kaffe:

 

*Ikke mange, men:

-Den vanndrivende effekten (via hemming av antidiuretisk hormon): Suppler en kopp kaffe med minst to kopper reint vann.

-Lav pH --> Irriterende for mageslimhinnen, men usikkert hvorvidt kaffeinntak faktisk framprovoserer magesår.

-Kokekaffe endrer kolesterolbalansen (LDL/HDL-ratio) i negativ retning. Dette gjelder ikke filterkaffe.

-Ubehag ved "koffeinoverdosering": Skjelvinger, rastløshet, svette, hjertebank, søvnløshet etc. Skyldes overaktivering av det sympatiske nervesystemet. Vær obs på dette hvis du har alvorlige psykiske problemer eller hjerteproblemer!

 

Kaffe har forresten ingen innvirkning på (langtids)blodtrykket. Dette er en gammel myte.

 

Mange av effektene av kaffe finnes også i te.

 

 

Litt dokumentasjon på kaffe og forbrenning:

 

 

Am J Clin Nutr. 1989 Jan;49(1):44-50. Related Articles, Links

 

 

Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers.

 

Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS.

 

Department of Nutrition, King's College, University of London, UK.

 

Single-dose oral administration of 100 mg caffeine increased the resting metabolic rate of both lean and postobese human volunteers by 3-4% (p less than 0.02) over 150 min and improved the defective diet-induced thermogenesis observed in the postobese subjects. Measurements of energy expenditure (EE) in a room respirometer indicate that repeated caffeine administration (100 mg) at 2-h intervals over a 12-h day period increased the EE of both subject groups by 8-11% (p less than 0.01) during that period but had no influence on the subsequent 12-h night EE. The net effect was a significant increase (p less than 0.02) in daily EE of 150 kcal in the lean volunteers and 79 kcal in the postobese subjects. Caffeine at commonly consumed doses can have a significant influence on energy balance and may promote thermogenesis in the treatment of obesity.

 

 

Ann Nutr Metab. 1995;39(3):135-42. Related Articles, Links

 

 

Comparison of changes in energy expenditure and body temperatures after caffeine consumption.

 

Koot P, Deurenberg P.

 

Department of Human Nutrition, Wageningen Agricultural University, The Netherlands.

 

Twelve young healthy male volunteers participated in a randomized blind study in which they consumed 150 ml decaffeinated coffee with or without 200 mg added caffeine. Resting metabolic rate by indirect calorimetry (ventilated hood), skin temperature on chest, arm, thigh, calf and abdomen, and internal temperature (rectal) were measured in the fasting state and up to 3 h after coffee consumption. All treatments were done in duplicate. After caffeine consumption the metabolic rate increased immediately with 0.2 +/- 0.2 kJ/min (p < 0.05) and remained elevated for the 3 h during which measurements were taken. Mean total caffeine-induced thermogenesis was 0.30 +/- 0.20 kJ/min, which means a mean increase in the metabolic rate of 7 +/- 4% during 3 h. The internal temperature started to increase after both treatments, but became slightly different 2 h after caffeine consumption. Mean skin temperature after caffeine consumption increased, and became significantly different compared to the control treatment after 90 min. Thus, the increase in both internal temperature and skin temperature after caffeine consumption was largely delayed compared to the direct detectable increased energy expenditure as measured by indirect calorimetry. The correlation between the change in metabolic rate during the 3 h after the caffeine consumption and the mean change in skin temperature was low (r = 0.38; p = 0.06), and does not seem to justify the use of skin temperature to measure energy expenditure or changes in energy expenditure in short-term studies.

 

 

Am J Clin Nutr. 1981 Oct;34(10):2291-4. Related Articles, Links

 

 

A simple apparatus for comparative measurements of energy expenditure in human subjects: the thermic effect of caffeine.

 

Hollands MA, Arch JR, Cawthorne MA.

 

A simple inexpensive indirect calorimeter that is suitable for the estimation of energy expenditure in man is described. Its usefulness is demonstrated by a study of the effect of coffee on energy expenditure. Caffeinated coffee increased energy expenditure by 16% over 1 2-h period compared with decaffeinated coffee.

 

 

[Anonym bruker]

Oi, litt av et svar :-)