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Přibíráte po kávě na váze? Co říká dietolog 5/5 (2)

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Přibíráte po kávě na váze? Co říká dietolog

Káva je jedním z nejoblíbenějších nápojů na světě. Mnoho lidí si svou šálek kávy dopřává jako první ranní rituál nebo si ji užívá během pracovního dne. Nicméně, často se objevuje otázka, zda pití kávy může přispět k přibírání na váze. Co vlastně na toto téma říkají odborníci – dietologové?

Nejedná se o samotnou kávu, která by měla přímý vliv na váhu. Přibývání na váze může být spojeno spíše s přidanými ingrediencemi nebo konzumací sladkých pečiv a jídel vyvážených s kávou. Množství přidaného mléka, cukru nebo sirupů může zvýšit příjem kalorií, a tím také přispět k přibývání na váze.

Doporučení od dietologů je neinvestovat do kávy s velkým množstvím přidaného cukru, mléka nebo jiných sladkých přísad. Nízkotučné mléko a přírodní éčka či koření jsou lepší variantou. Důležité je také sledovat celkový příjem kalorií a v rámci vyvážené stravy pití kávy nepřeceňovat.

Vždy je dobré si uvědomit, že každý člověk reaguje na různé potraviny a nápoje odlišně. Pokud máte po konzumaci kávy pocit, že vám negativně ovlivňuje váhu nebo tělo, je vhodné se poradit s odborníkem, jako je například dietolog, který vám může individuálně poradit.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Čerstvě mletá káva má bohatou chuť a lákavou vůni, což z ní činí jeden z nejoblíbenějších a nejkonzumovanějších nápojů na světě. Odhaduje se, že 65 % dospělých Američanů konzumuje kávu každý den, podle odhadů Národní asociace pro kávu. Kromě neodolatelného smyslového zážitku pije mnoho lidí kávu, aby nastartovali svůj den. Vždyť kdo by neměl rád teplý nápoj hned po ránu, který dodá tělu potřebnou vzpruhu pro zvládnutí úkolů, které ho čekají?

Ale každodenní šálek kávy může pro vaše tělo udělat víc než jen podpořit bdělost a produktivitu. V závislosti na tom, jak a kdy si kávu připravujete, může mít vliv na regulaci hmotnosti. Abychom získali jasno, posadili jsme se s registrovaným dietologem specializujícím se na hubnutí, abychom zjistili, zda káva způsobuje přibírání na váze.




Jak může káva způsobovat přibývání na váze

Ačkoli káva působí na každého jinak, existuje několik důvodů, proč u některých jedinců může pravidelná konzumace kávy způsobit neúmyslné zvýšení hmotnosti.


Některé kávové nápoje obsahují vysoce kalorické přísady

Jakkoli může být každodenní latte nebo frappuccino z vaší oblíbené kavárny lahodné a povzbuzující, do těchto míchaných nápojů se přidává mnohem více než do samotné kávy. Ve skutečnosti „záleží na tom, co do kávy dáváte. Přidání dalších krémů, sirupů a sladidel může snadno přispět k nadbytku kalorií, což může v konečném důsledku vést k přibývání na váze,“ říká Megan Rasmussen, M.S., RDN., zakladatelka společnosti Nutrition Undefined. Pro představu o potenciálním obsahu kalorií a cukru uveďme, že šestnáctistupňový Mocha Cookie Crumble Frappuccino od společnosti Starbucks. obsahuje 480 kalorií a 55 gramů přidaného cukru – což je 150 až 220 % množství cukru, které se přidává do kávy. American Heart Associationdoporučený denní limit pro přidaný cukr. AHA doporučuje mužům konzumovat maximálně 36 gramů cukru denně a ženám maximálně 25 gramů. Podle studie z roku 2019 zveřejněné v časopise Polish Journal of Food and Nutrition Sciences, je konzumace cukru, zejména v nápojích slazených cukrem, spojena s přibýváním na váze a obezitou.


Kofein může narušovat kvalitní spánek

Nezáleží jen na tom, co si dáváte do kávy, ale také na denní době, kdy ji pijete. Přehled 2018 zveřejněný v časopise Risk Management and Healthcare Policy se zabýval vztahem mezi konzumací kávy a spánkem. Výzkumníci zjistili, že pokud je káva konzumována šest hodin před spaním, významně narušuje spánek. To znamená, že pokud máte večerku ve 22:00 a ve 14:00 pijete kávu jako odpolední vzpruhu, můžete mít problémy s usínáním. Následně můžete přijít o hodinu nebo dvě spánku. Jak to ale souvisí s přibýváním na váze? Výzkum ukázal, že když pravidelně spíte méně než sedm hodin denně, máte zvýšené riziko přibírání na váze, podle studie z roku 2018 zveřejněné v časopise BMJ Open Sport & Exercise Medicine. Tento účinek může být způsoben zvýšenou hladinou ghrelinu (hormonu hladu), zadržováním soli a zánětem spojeným s nedostatečným spánkem.

Konzumace kávy může zvyšovat hladinu kortizolu

Po nočním odpočinku vaše tělo produkuje a uvolňuje hormon zvaný kortizol, který vám pomůže ráno se probudit. Kortizol je primárně považován za „stresový hormon“, ale hraje také důležitou roli v tom, že vám pomáhá cítit se bděle, reagovat a soustředit se v časných hodinách dne. Zatímco vaše tělo přirozeně produkuje kortizol po probuzení, konzumace kávy s kofeinem může hladinu kortizolu ještě zvýšit, podle studie z roku 2013 publikované v časopise Stres a zdraví. V důsledku toho může vysoká hladina kortizolu zvyšovat chuť na jídlo s vysokým obsahem cukru a nasycených tuků, což vede k přibývání na váze, jak uvádí malá studie z roku 2019 publikovaná v časopise.



Jak může káva podpořit zdravou váhu

To, co přidáváte do kávy a kdy ji konzumujete, může vést k nárůstu hmotnosti, ale káva sama o sobě může být součástí diety pro regulaci hmotnosti.


Černá káva má málo kalorií

Pokud si ráno potřebujete dát šálek kávy, abyste se nabudili, nebo si ji prostě jen rádi vychutnáváte, zvažte její pití. „Konzumace obyčejné černé kávy nevede k nárůstu hmotnosti, protože neobsahuje prakticky žádné kalorie,“ uvádí Rasmussen. Ačkoli si na chuť černé kávy možná budete muset chvíli zvykat, 1 šálek bez cukru, smetany nebo sirupů obsahuje pouze 2 kalorie, na USDA. Nahrazení vysoce kalorických nápojů nízkokalorickými, jako je černá káva, může pomoci snížit příjem kalorií.


Káva obsahuje prospěšné látky

Obyčejná káva má nejen nízký obsah kalorií, ale obsahuje také prospěšné látky. „Káva obsahuje polyfenol (neboli rostlinnou sloučeninu) zvanou kyselina chlorogenová. Kyselina chlorogenová stimuluje uvolňování inzulínu a pomáhá snižovat prudké zvýšení hladiny cukru v krvi po jídle. Pravidelné udržování vyrovnané hladiny cukru v krvi snižuje pravděpodobnost, že se v těle bude ukládat nadbytečný tuk,“ vysvětluje Rasmussen. Kromě kyseliny chlorogenové obsahuje káva také sloučeninu trigonelin, u níž byly prokázány účinky proti obezitě, podle studie z roku 2019 zveřejněné v časopise Nutrients. Proto mohou tyto sloučeniny napomáhat snižování hmotnosti a snižovat hmotnost viscerálního tuku. O těchto přínosech je však třeba provést další výzkum.


Kofein může zvýšit spalování tuků během cvičení

Popíjení kávy před cvičením může pomoci zvýšit schopnost vašeho těla odbourávat a spalovat tuky. Podle studie z roku 2023 zveřejněné v časopise Nutrients, konzumace více než 3 miligramů kofeinu na kilogram tělesné hmotnosti může zvýšit využití tuků během aerobního cvičení, zejména po hladovění. Aby tedy 150kilový jedinec mohl využít tohoto přínosu, musel by zkonzumovat více než 200 mg kofeinu nebo 2 šálky kávy. Výzkumníci zjistili, že tento účinek spalování tuků byl více posílen u sedavých nebo netrénovaných jedinců než u trénovaných sportovců. Příjem kofeinu ve spojení s cvičením proto může sedavým jedincům pomoci při hubnutí.



Jak si vychutnat kávu a zároveň si udržet zdravou váhu

Pokud nejste nadšenci do pití obyčejné černé kávy, existuje několik způsobů, jak si můžete vychutnat svůj oblíbený šálek kávy a zároveň dosáhnout nebo udržet zdravou váhu.


* Vychutnejte si jazzovou javu s mírou. „Speciální kávové nápoje s extra smetanou, cukrem nebo sirupy si nechte na zvláštní příležitosti,“ říká Rasmussen.


* Vybírejte nízkokalorické přísady a přírodní sladidla. „Připravte si každodenní kávu s nízkotučným nebo rostlinným mlékem a trochou medu, pokud potřebujete osladit,“ říká Rasmussen.


* Okořeňte svůj ranní nápoj. Rasmussen říká: „Pokud chcete kávu ještě více ochutit, zkuste přidat koření, jako je skořice nebo muškátový oříšek, nebo extrakty, jako je vanilka, máta nebo malina.“ Přidáním koření a výtažků do kávy si můžete dodat chuť, aniž byste přidávali další kalorie.

Může pití kávy způsobit přibývání na váze?

Pokud jde o kávu a potenciální přibývání na váze, záleží na tom, co do kávy dáváte a kdy ji pijete. Pokud často konzumujete kávu, která je plná přidaného cukru, sirupů a vysoce kalorických smetan, může to vést k přibývání na váze. Výzkumy navíc ukázaly, že pokud trvale konzumujete kofein do šesti hodin před spaním, můžete mít špatný spánek, což může vést ke zvýšení tělesné hmotnosti.

Způsobuje kofein tvorbu břišního tuku?

„Ne, kofein přímo nezpůsobuje břišní tuk. Hlavní příčinou zvýšeného nebo nadměrného množství břišního tuku je nadbytek kalorií. Kofein neobsahuje kalorie, proto nemohl přímo způsobit břišní tuk,“ vysvětluje Rasmussen.

Mohu pít kávu, když chci zhubnout?

Pokud chcete zhubnout, můžete si kávu rozhodně dopřát. Je však důležité omezit přidaný cukr, smetany s vysokým obsahem tuku a sirupy, aby byl obsah kalorií nízký. Místo toho můžete používat nízkotučné smetany, malé množství přírodních sladidel a koření, které dodají chuť vašim oblíbeným nápojům s kofeinem.

Způsobuje černá káva přibývání na váze?

Pití šálku černé kávy bez cukru, sirupů nebo smetany nezpůsobí zvýšení hmotnosti, protože obsahuje pouze 2 kalorie. Ve skutečnosti obsahuje prospěšné sloučeniny, které mohou pomoci podpořit hubnutí.

Podtrženo a sečteno

Dobrou zprávou pro milovníky kávy je, že káva bez vysoce kalorických přísad obvykle nevede k přibývání na váze. Ve skutečnosti je samotná černá káva nízkokalorickým nápojem, který obsahuje prospěšné sloučeniny, které mohou podpořit zdravou váhu – zejména při konzumaci před cvičením. Konzumace kávy má však svá úskalí. Pokud vaše oblíbené kofeinové nápoje obsahují velké množství přidaného cukru a smetany s vysokým obsahem tuku, může dojít k nárůstu hmotnosti, pokud zkonzumujete více kalorií, než je váš energetický výdej. Pro regulaci hmotnosti je také důležité zvážit denní dobu, kdy kávu konzumujete. Než tedy sáhnete po svém každodenním džusíku, zkuste ho pít čistý, s minimem přidaných cukrů a smetany nebo do něj zamíchejte několik koření, abyste snížili obsah kalorií. Takto si můžete kávu vychutnat bez obav z přibývání na váze.



dieta

 

Často kladené dotazy

Přibíráte po kávě na váze?

Ano, konzumace kávy může přispět k přibírání na váze. Káva sama o sobě obsahuje jen málo kalorií, ale často ji pijeme s přísadami, které přidávají kalorie, jako mléko, cukr nebo sirupy. Tyto kalorie mohou postupně přidat ke stávajícímu dennímu příjmu kalorií a vést k přebytečnému přírůstku hmotnosti.

Co říká dietolog?

Dietologové obecně doporučují střídmou konzumaci kávy a upozorňují na její potenciální negativní účinky. Káva může stimulovat chuť k jídlu, což může vést k nadměrnému příjmu potravy. Také příliš velké množství kofeinu z kávy může způsobit problémy s nespavostí, úzkostí nebo zažívacími potížemi. Je tedy důležité konzumovat kávu s mírou a zohlednit individuální reakce těla na kofein.

 

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

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