حقائق حول الكافيين.. كيف تؤثر القهوة على أجسامنا؟

حقائق حول الكافيين.. كيف تؤثر القهوة على أجسامنا؟

تعتبر القهوة من أكثر المشروبات استهلاكًا حول العالم، بمعدل ملياري كوب يوميًا، بهدف تنشيط جسم الإنسان من خلال مادة الكافيين الموجودة في البن.

وفي هذا الإطار، رصدت صحيفة “الغارديان” بعض المعلومات عن القهوة، والمقدار الآمن لشرب القهوة يوميًا، وغيرها.

  • القهوة سريعة التأثير

تبدأ تأثيرات القهوة حتى قبل أن تأخذ رشفة منها. فقد أكدت دراسة أميركية عام 2019، أن مجرد استنشاق رائحة القهوة يمكن أن يحسّن الذاكرة ويحفّز الجسم؛ رغم أن دراسة أُجريت عام 2018، رجّحت أن يكون الأمر يحتوي على عنصر وهمي، حيث يتوقّع الإنسان أن الكافيين مسؤول جزئيًا عن تحسّن الأداء.

  • ما مدى سرعة تأثيرها؟

أما عند شرب القهوة، فيوضح الدكتور مايك تي نيلسون، الباحث والمتخصص في الأداء الذي شارك مؤخرًا في كتابة موقف الجمعية الدولية للتغذية الرياضية عن القهوة: “هناك احتمال أن يكون لاستخدام أي مكمّل تأثير الدواء الوهمي”.

ويضيف أن العديد من الباحثين يستخدمون تجارب عشوائية خاضعة للتحكّم الوهمي لمحاولة اكتشاف تأثير ذلك. وإذا نظرت إلى بعض دراسات الجرعات العالية من الكافيين، وعندما تمت مقارنتها مع الدواء الوهمي، فإننا لا نزال نرى تأثيرًا يحسّن أداء الكافيين”.

وفي حين وجدت دراسة أجريت عام 2008 أن تأثير فنجان القهوة يمكن أن يحدث بعد 10 دقائق فقط من شربه، أوضحت أن ذروة تركيز الكافيين في الدم حدثت بعد 45 دقيقة.

  • كيف توقظك القهوة؟

يعمل الكافيين كمنشط للجهاز العصبي المركزي، ما يجعلك أكثر انتباهًا وتركيزًا. ولكن يحتمل أيضًا أن يدفعك إلى الانفعال والقلق. يتعلق الأمر بمستقبلات الأدينوزين في جسمك، والتي تساعد على تنظيم معدل ضربات القلب وتدفق الدم ودورات النوم والاستيقاظ. وعندما يرتبط الأدينوزين بهذه المستقبلات، فإنه يؤدي إلى استجابات فزيولوجية تؤدي إلى انخفاض نشاط الخلايا، وغالبًا ما يعزّز النعاس والنوم.

ويمكن للكافيين أن يخدع خلاياك العصبية ويرتبط بها بدلًا من ذلك، ويمنع الأدينوزين من القيام بعمله. وهذا يعزز اليقظة المتزايدة، بينما يسمح أيضًا للناقلات العصبية المحفّزة للدماغ (مثل الدوبامين) بالعمل بشكل كبير. وهذا ما يجعله معززًا للمزاج لكثير من الناس، ولكن يمكن أن يؤدي أيضًا إلى القلق بعد الجرعات العالية. وبينما يتكيف جسمك مع تأثيرات الكافيين بعد فترة، يمكن أن يكون لدى الآخرين استجابات مختلفة جدًا لنفس القدر منه.

هل تعزّز الأداء الرياضي حقًا؟

وجدت دراسة أجريت عام 2020 على راكبي الدراجات الهواة أن القهوة حسّنت الأداء بمتوسط 1.7%.

كما أفادت دراسة بريطانية عن تحسّن مرتبط بالجرعة في اختبارات أوقات رد الفعل والذاكرة والتفكير البصري المكاني بين شاربي القهوة.

تأتي معظم فوائد الأداء هذه من الكافيين، وهذا هو السبب في أن القهوة ليست دائمًا الخيار الأفضل.

يقول نيلسون: “يمكن أن تحدث حبوب البن فرقًا، فبعضها يحتوي على نسبة أعلى من الكافيين من غيرها من الأنواع الأخرى. ولكن هناك عوامل أخرى أيضًا، على غرار التحميص الذي يخفّض نسب الكافيين.

ويضيف: “لهذا السبب، بالنسبة للرياضيين، إذا كنت تشرب القهوة فقط من أجل تحسين الأداء، فإنني أوصي بشرب الكافيين على شكل حبوب، لأنه يمكنك التحكم في شربه بشكل أفضل”.

متى يجب التوقّف عن شرب القهوة في اليوم؟

يبلغ عمر نصف الكافيين في القهوة حوالي ست ساعات، مما يعني أنه إذا شربتها في الساعة 4 مساءً، فإن نصف الكافيين سيكون موجودًا في نظامك العصبي عند الساعة 10 مساءً، وهو الوقت الذي يجب أن تسترخي فيه ليلًا.

ويعتمد الكثير من الأشخاص على التوقّف عن شرب القهوة عند الساعة الثانية أو الثالثة ظهرًا، لكن هذا لا يعني أن فترة الصباح مفتوحة لشرب كميات كبيرة من القهوة.

ويقول نيك ليتلهليس، مدرب النوم الذي عمل مع العديد من فرق كرة القدم رفيعة المستوى: “يجب أن يكون الأمر متوازنًا. عليك أن تراقب فترات انخفاض الطاقة لديك، ثم يمكنك شرب الكافيين بشكل استراتيجي، لمساعدتك في الأوقات الحاسمة”.

ما هي فوائدها الصحية؟

يقترح عدد قليل من الناس أن الإفراط في شرب القهوة قد يكون مرتبطًا بزيادة مخاطر الإصابة بالسرطان أو مشاكل القلب، بينما يقول آخرون إن شرب أكواب قليلة يوميًا أمر جيد.

ورجّحت دراسة موسّعة عام 2017، أن “استهلاك ثلاثة إلى أربعة أكواب من القهوة يوميًا، ينفع الصحة”.

كما وجدت دراسة أخرى من العام نفسه أن القهوة مرتبطة بانخفاض محتمل في خطر الإصابة بعدة أشكال من السرطان، إلى جانب أمراض القلب، والأوعية الدموية، ومرض باركنسون، ومرض السكري من النوع الثاني.

هل للقهوة فوائد أخرى؟

هناك بعض الأدلة على أن القهوة تؤثر في تحسين الحالة المزاجية على المدى الطويل.

ووجدت دراسة عام 2016، أن استهلاك الكافيين يقلل من خطر الإصابة بالاكتئاب؛ بينما وجدت دراسة فنلندية عام 2010 نتيجة مماثلة مع القهوة، على خلاف مشروبات أخرى تحتوي على الكافيين، ما يشير إلى أن هناك شيئًا ما في القهوة على وجه التحديد يمكن أن يؤثر على الحالة المزاجية.

وتقول إحدى النظريات إنها مضادات الأكسدة، لأنها تميل إلى الارتباط بتقليل التوتر بشكل عام.

كما يمكن أن تساعد القهوة في حرق الدهون، لكنها أكثر فاعلية مع ممارسة الرياضة.

ويقول نيلسون: “من أجل التخلص من الدهون، عليك أن تكسرها من الخلية ثم تحرقها. لقد ثبت أن الكافيين يزيد من تحلل الدهون، أو كسرها. لذا، فإن شرب كوب سريع قبل التمرين الصباحي يفيد أكثر من مجرد زيادة الطاقة”.

ماذا عن الطريقة التي تشرب بها القهوة؟

التحميص المكثّف لحبوب البن يمكن أن يحمي الجسم من الالتهابات وتلف الخلايا.

كما أن مدة الطحن تعطي القهوة تأثيرات مفيدة.

وقد تكون القهوة التي تُصنع في أكياس الورق أكثر صحة من تلك المصنوعة بفلتر معدني.

ووجدت دراسة نُشرت عام 2020، أن أولئك الذين شربوا القهوة المفلترة لديهم معدلات أقل من أمراض الشرايين والوفاة.

كما خلص مؤلفو الدراسة إلى أن المواد الموجودة في القهوة التي يمكن أن ترفع نسبة الكوليسترول الضار، يمكن إزالتها باستخدام فلتر. وأضافوا أن فنجان القهوة غير المفلتر يحتوي عادة على حوالي 30 مرة من تركيز المواد التي تزيد من الدهون مقارنة بالقهوة المفلترة.

ويقول نيلسون: “يُبطئ شرب القليل من الحليب مع القهوة قليلاً من تأثير الكافيين. وربما لن يكون لها تأثير كبير على حرق الدهون”.

ما هي الوصفة الصحيحة اذًا؟

إن شرب ثلاثة أكواب من القهوة يوميًا أمر جيد، مصفّاة إن أمكن، محمصة داكنة إذا كنت تحاول تقليل الكافيين، لكن خفيفة إذا كنت تحاول الاستفادة من المكونات الأخرى.

باعد بين شرب الكوب والآخر في الصباح، وكثيرًا قبل الذهاب للنوم.

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[:ar]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:en]

Privacy Policy for Qahwa World

At Qahwa World, accessible from https://qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by Qahwa World and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in Qahwa World. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator.

Consent

By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:
  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud

Log Files

Qahwa World follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, Qahwa World uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website.

Google DoubleClick DART Cookie

Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads

Our Advertising Partners

Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below.

Advertising Partners Privacy Policies

You may consult this list to find the Privacy Policy for each of the advertising partners of Qahwa World. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on Qahwa World, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that Qahwa World has no access to or control over these cookies that are used by third-party advertisers.

Third Party Privacy Policies

Qahwa World's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. Qahwa World does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:ru]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:]
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