How does caffeine keep us awake? - Hanan Qasim

Kako nas kofein održava budnim? - Hanan Kasim (Hanan Qasim)

Prevodilac: Ivana Krivokuća Lektor: Tijana Mihajlović

Preko 100 000 tona kofeina se konzumira

Over 100,000 metric tons of caffeine are consumed

around the world every year.

širom sveta svake godine.

That's equivalent to the weight of 14 Eiffel Towers.

To je jednako težini 14 Ajfelovih tornjeva.

Većina tog kofeina se unosi kroz kafu i čaj,

Most of this caffeine is consumed in coffee and tea,

but it's also ingested in some sodas,

ali se unosi i preko gaziranih sokova,

chocolate,

čokolade,

caffeine pills,

kofeinskih tableta,

pa čak i napitaka sa oznakom „bez kofeina“.

and even beverages labeled decaf.

Caffeine helps us feel alert, focused, happy, and energetic,

Kofein nam pomaže da se osećamo budno, fokusirano, srećno i energično,

even if we haven't had enough sleep.

čak i ako nismo dovoljno spavali.

But it can also raise our blood pressure, and make us feel anxious.

Međutim, takođe može povećati krvni pritisak i učiniti nas uznemirenim.

It's the world most widely used drug.

To je najviše korišćena droga na svetu.

Pa, kako nas održava budnim?

So how does it keep us awake?

Caffeine evolved in plants where it serves a few purposes.

Kofein se razvio u biljkama kod kojih ima nekoliko svrha.

In high doses, as it's found in the leaves and seeds of certain species,

U velikim količinama, kao što se nalazi na lišću i semenju određenih vrsta,

it's toxic to insects.

otrovan je za insekte,

But when they consume it in lower doses, as it's found in nectar,

ali kada ga unesu u manjoj dozi, kao što je prisutan kod nektara,

it can actually help them remember and revisit flowers.

zapravo im može pomoći da upamte cvetove i ponovo dođu na njih.

In the human body, caffeine acts as a stimulant for the central nervous system.

U ljudskom telu, kofein deluje stimulativno na centralni nervni sistem.

It keeps us awake by blocking one of the body's key sleep-inducing molecules,

Održava nas budnim time što blokira

jedan od ključnih molekula u telu koji izazivaju pospanost,

a substance called adenosine.

supstancu zvanu adenozin.

Your body needs a constant supply of energy,

Vašem telu je potrebna stalna zaliha energije,

which it gets by breaking down a high-energy molecule called ATP.

koju dobija razlaganjem visokoenergetskog molekula zvanog ATP.

In the process,

Tokom tog procesa

it liberates adenosine, ATP's chemical backbone.

oslobađa adenozin, hemijsku osnovu ATP-a.

Neurons in your brain have receptors perfectly tailored to this molecule.

Neuroni u vašem mozgu imaju receptore savršeno prilagođene ovom molekulu.

When adenosine docks to these receptors,

Kada se adenozin prikači za ove receptore,

it activates a cascade of biochemical reactions

aktivira kaskadu biohemijskih reakcija

that cause neurons to fire more sluggishly

koje dovode to toga da se neuroni sporije aktiviraju

and slow the release of important brain-signaling molecules.

i da se uspori oslobađanje važnih molekula za signaliziranje mozgu.

In other words, you get sleepy.

Drugim rečima, postajete pospani.

Caffeine is what's called an adenosine receptor antagonist.

Kofein je ono što se naziva antagonistom adenozinskog receptora.

To znači da izbacuje iz normale ovaj proces usporavanja vaših neurona

That means it derails this process of slowing your neurons down

by blocking adenosine receptors.

blokiranjem receptora za adenozin.

Caffeine and adenosine have a similar molecular structure,

Kofein i adenozin imaju sličnu molekularnu strukturu,

close enough that caffeine can wedge into the adenosine receptors,

dovoljno sličnu da kofein može prodreti u receptore adenozina,

but not close enough to activate them.

ali nedovoljno sličnu da bi ih aktivirao.

To summarize, adenosine inhibits your neurons.

Da rezimiramo, adenozin inhibira vaše neurone.

Caffeine inhibits the inhibitor, so it stimulates you.

Kofein inhibira inhibitora, tako da vas stimuliše.

Caffeine can also boost positive feelings.

Kofein takođe može pojačati pozitivna osećanja.

In some neurons, the adenosine receptors

Kod nekih neurona, adenozinski receptori

are linked to receptors for another molecule called dopamine.

povezani su sa receptorima za drugi molekul koji se zove dopamin.

One of dopamine's roles in the brain is to promote feelings of pleasure.

Jedna od uloga dopamina u mozgu je podsticanje osećanja zadovoljstva.

When adenosine docks in one of these paired receptors,

Kada adenozin uđe u jedan od ovih uparenih receptora,

that can make it harder for dopamine to fit in its own spot,

to može otežati dopaminu da stane na svoje mesto,

interrupting its mood-lifting work.

čime prekida njegove aktivnosti za podizanje raspoloženja.

But when caffeine takes adenosine's place, it doesn't have the same effect,

Ali kada kofein zauzme mesto adenozina, nema isti efekat,

and dopamine can slide in.

i dopamin može lako da uđe.

There's evidence that caffeine's effects on adenosine and dopamine receptors

Postoje dokazi da dejstva kofeina na adenozin i dopaminske receptore

can have long-term benefits, too, reducing the risk of diseases

mogu imati i dugoročne koristi, jer umanjuju rizik od bolesti

like Parkinson's, Alzheimer's, and some types of cancer.

kao što su Parkinsonova, Alchajmerova i neke vrste raka.

Caffeine can also ramp up the body's ability to burn fat.

Kofein takođe može povećati sposobnost organizma da sagoreva masti.

In fact, some sports organizations think

Zapravo, neke sportske organizacije misle

that caffeine gives athletes an unfair advantage

da kofein daje sportistima nepravednu prednost

and have placed limits on its consumption.

i ograničile su njegovo unošenje.

From 1972 until 2004,

Od 1972. do 2004. godine,

Olympic athletes had to stay below a certain blood-caffeine concentration

olimpijski sportisti su morali da ostanu

ispod određene koncentracije kofeina u krvi da bi se takmičili.

to compete.

Naravno, nisu svi efekti kofeina toliko korisni.

Of course, not all of caffeine's effects are so helpful.

It might make you feel better and more alert,

On može postići da se osećate bolje i budnije,

but it can also raise your heart rate and blood pressure,

ali takođe može da ubrza otkucaje srca i poveća krvni pritisak,

cause increased urination or diarrhea,

da izazove pojačano mokrenje ili dijareju,

and contribute to insomnia and anxiety.

kao i da doprinese nesanici i anksioznosti.

Plus, the foods and beverages caffeine is found in

Pored toga, hrana i piće u kojima se kofein nalazi

have their own impacts on your body that have to be taken into account.

imaju sopstveni uticaj na telo koji se mora uzeti u obzir.

Your brain can adapt to regular consumption of caffeine.

Vaš mozak se može prilagoditi stalnom unosu kofeina.

If your adenosine receptors are perpetually clogged,

Ako su vaši receptori za adenozin stalno zapušeni,

your body will manufacture extra ones.

vaše telo će proizvesti dodatne.

That way, even with caffeine around,

Tako, čak i kada je kofein prisutan,

adenosine can still do its job of signaling the brain to power down.

adenozin može i dalje da vrši svoju ulogu signaliziranja mozgu da se isključi.

That's why you may find you need to consume more and more caffeine

Zato ćete možda uvideti da morate da unosite sve više i više kofeina

to feel as alert.

da biste se osećali podjednako budno.

There are more and more adenosine receptors to block.

Sve više je adenozinskih receptora koje treba blokirati.

It's also why if you suddenly quit caffeine,

To je takođe razlog tome što, ako iznenada prekinete unos kofeina,

you may experience an unpleasant withdrawal.

možete osetiti neprijatne simptome kriziranja.

With plenty of receptors and no competition,

Sa dosta receptora i bez konkurencije,

adenosine can work overtime,

adenozin može raditi više nego inače,

causing symptoms like headaches,

čime uzrokuje simptome poput glavobolje,

tiredness,

umora

and depressed moods.

i depresivnog raspoloženja.

But in a few days, the extra adenosine receptors will disappear,

Ali za nekoliko dana će dodatni adenozinski receptori nestati,

your body will readjust,

vaše telo će se iznova prilagoditi

and you'll feel just as alert as ever,

i osećaćete se razbuđeno kao i uvek,

even without an infusion of the world's most popular stimulant.

čak i bez nalivanja najpopularnijim stimulansom na svetu.