{"id":751,"date":"2023-10-17T20:00:00","date_gmt":"2023-10-17T18:00:00","guid":{"rendered":"https:\/\/julievidalenc.fr\/?p=751"},"modified":"2023-10-17T15:30:19","modified_gmt":"2023-10-17T13:30:19","slug":"lady-cafeine","status":"publish","type":"post","link":"https:\/\/julievidalenc.fr\/index.php\/2023\/10\/17\/lady-cafeine\/","title":{"rendered":"Lady Caf\u00e9ine"},"content":{"rendered":"\n
\n

Je dois vous faire un aveu. <\/strong><\/p>\n\n\n\n

J\u2019h\u00e9berge chez moi un inconditionnel \u2013 que dis-je – un addict \u00e0 la caf\u00e9ine !<\/strong><\/p>\n<\/blockquote>\n\n\n\n

A mon grand regret, mon mari en consomme une quantit\u00e9 ph\u00e9nom\u00e9nale. D\u00e9gainer une tasse devient presque un r\u00e9flexe, un TOC, tout au long de la journ\u00e9e.<\/p>\n\n\n\n

Alors autant vous dire qu\u2019avant m\u00eame de me sp\u00e9cialiser dans les troubles du sommeil, je m\u2019\u00e9tais pench\u00e9e sur les effets de cette petite mol\u00e9cule.<\/p>\n\n\n\n

Je pourrais \u00e9crire un roman, tant les propri\u00e9t\u00e9s de celle-ci sont nombreuses et int\u00e9ressantes. Mais j\u2019aimerais aujourd\u2019hui faire plus court \ud83e\udd0f et vous expliquer sp\u00e9cifiquement son effet sur notre capacit\u00e9 \u00e0 rester \u00e9veill\u00e9, sur notre sommeil. Car, comme vous le savez, ma pr\u00e9occupation principale sera toujours que vous fassiez vos choix d\u2019hygi\u00e8ne de vie en toute connaissance de cause, en \u00e9tant parfaitement \u00e9clair\u00e9s. <\/p>\n\n\n\n

Caf\u00e9ine-Th\u00e9ine, m\u00eame combat<\/h3>\n\n\n\n

La caf\u00e9ine, c\u2019est avant tout une mol\u00e9cule, d\u00e9couverte au d\u00e9but du 19\u00e8me<\/sup> si\u00e8cle. Elle a \u00e9t\u00e9 \u00e9tudi\u00e9e en tant que compos\u00e9 chimique du caf\u00e9<\/strong> (d\u2019o\u00f9 son nom), mais on la retrouve dans les graines, feuilles ou fruits de diff\u00e9rentes plantes : le th\u00e9, le mat\u00e9, le guarana, la noix de kola, les f\u00e8ves de cacao\u2026Vous avez entendu parler de la th\u00e9ine<\/strong> ? il s\u2019agit en r\u00e9alit\u00e9 de la m\u00eame mol\u00e9cule !<\/p>\n\n\n\n

La premi\u00e8re source de caf\u00e9ine est donc la graine du caf\u00e9ier. La teneur en caf\u00e9ine du caf\u00e9 varie fortement et d\u00e9pend du type de grain de caf\u00e9 et de la m\u00e9thode de pr\u00e9paration : m\u00eame les graines issues d’un pied donn\u00e9 peuvent pr\u00e9senter des diff\u00e9rences de concentration !<\/p>\n\n\n\n

Ainsi par exemple, un expresso (30 ml) de la vari\u00e9t\u00e9 arabica contient environ 40 mg de caf\u00e9ine, alors qu\u2019un caf\u00e9 filtr\u00e9 (120 ml) de la m\u00eame vari\u00e9t\u00e9 en contient environ 100 mg !<\/p>\n\n\n\n

La torr\u00e9faction diminue la teneur en caf\u00e9ine de la graine. De m\u00eame, les diff\u00e9rentes esp\u00e8ces de caf\u00e9ier pr\u00e9sentent des taux variables de caf\u00e9ine : le caf\u00e9 arabica contient moins de caf\u00e9ine que le robusta. Le caf\u00e9 de Charrier (Coffea charrieriana<\/em>, Stoff. & F. Anthony) est un caf\u00e9ier originaire du Cameroun, dont les grains ne contiennent pratiquement pas de caf\u00e9ine.<\/p>\n\n\n\n

Enfin, il faut savoir \u00e9galement que le caf\u00e9 \u00ab d\u00e9caf\u00e9in\u00e9 \u00bb<\/strong> ne l\u2019est pas totalement : pour la plupart des marques, 5 \u00e0 10 tasses de d\u00e9caf\u00e9in\u00e9 procurent une dose de caf\u00e9ine \u00e9quivalente \u00e0 1 ou 2 tasses de caf\u00e9.<\/p>\n\n\n\n

\"sommeil_cafeine_2\"<\/figure>\n\n\n\n

Le th\u00e9 est une autre source importante de caf\u00e9ine. A poids \u00e9gal, il contient plus de caf\u00e9ine que le caf\u00e9 mais il est bien plus faiblement infus\u00e9. L\u00e0 encore la teneur en caf\u00e9ine va d\u00e9pendre de l\u2019intensit\u00e9 de l\u2019infusion, du type de th\u00e9\u2026Et il n’y a pas de relation entre la couleur d’un th\u00e9 et sa teneur en caf\u00e9ine : des th\u00e9s tr\u00e8s clairs peuvent contenir plus de caf\u00e9ine que d’autres th\u00e9s plus fonc\u00e9s !<\/p>\n\n\n\n

Le pouvoir de la caf\u00e9ine sur notre sommeil<\/h3>\n\n\n\n

La caf\u00e9ine est la substance psychoactive la plus consomm\u00e9e au monde<\/strong> (120 000 tonnes\/an). La consommation de caf\u00e9 ne cesse de cro\u00eetre et notamment dans les pays europ\u00e9ens, plus gros consommateurs mondiaux.  <\/p>\n\n\n\n

Agissant sur les neurotransmetteurs du syst\u00e8me nerveux central, la caf\u00e9ine a une action stimulante : elle r\u00e9duit la fatigue physique, augmente la vigilance et la concentration. Elle p\u00e9n\u00e8tre tous les tissus, y compris ceux du cerveau (d\u00e8s la 5\u00e8me<\/sup> minute suivant l\u2019ingestion).<\/p>\n\n\n\n

C\u2019est l\u2019une des substances qui emp\u00eachent le plus l\u2019endormissement facile et le sommeil profond.<\/strong><\/p>\n\n\n\n

La caf\u00e9ine agit principalement comme antagonistes des r\u00e9cepteurs \u00e0 ad\u00e9nosine dans le cerveau, entra\u00eenant un effet d\u00e9sinhibiteur sur l’activit\u00e9 c\u00e9r\u00e9brale : en gros, elle emp\u00eache l\u2019ad\u00e9nosine (substance qui permet l\u2019endormissement) d\u2019appuyer sur \u00ab l\u2019interrupteur \u00bb. Tant qu\u2019elle n\u2019est pas \u00e9limin\u00e9e, la caf\u00e9ine va squatter devant l\u2019interrupteur et emp\u00eacher ainsi l\u2019endormissement.<\/p>\n\n\n\n

Mais attention au \u00ab crash de caf\u00e9ine \u00bb<\/strong> ! Pendant que la caf\u00e9ine fait effet, l\u2019ad\u00e9nosine s\u00e9cr\u00e9t\u00e9e continue d\u2019augmenter sans pouvoir agir. Lorsque la caf\u00e9ine est \u00e9limin\u00e9e de votre organisme, c\u2019est une mar\u00e9e d\u2019ad\u00e9nosine qui s\u2019abat sur les r\u00e9cepteurs (donc une pression \u00e9norme sur notre fameux interrupteur), entrainant un besoin de dormir encore plus puissant.<\/p>\n\n\n\n

C\u2019est une enzyme de notre foie qui va d\u00e9grader la caf\u00e9ine pour l\u2019\u00e9liminer : le cytochrome P450 1A2. Certaines personnes ont une \u00ab version \u00bb plus efficace de cette enzyme (au hasard : mon cher mari), d\u2019autres au contraire sont tr\u00e8s sensibles \u00e0 la caf\u00e9ine et l\u2019\u00e9liminent tr\u00e8s lentement. Il faut aussi savoir que l\u2019\u00e2ge alt\u00e8re \u00e9galement la rapidit\u00e9 de l\u2019\u00e9limination de la caf\u00e9ine.<\/p>\n\n\n\n

\"sommeil_cafeine_4\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Alors, que faire ? Caf\u00e9 ou pas caf\u00e9 ?<\/h3>\n\n\n\n

Vous me connaissez, il ne faut pas compter sur moi pour diaboliser un aliment. Le caf\u00e9 pr\u00e9sente des propri\u00e9t\u00e9s int\u00e9ressantes et en boire peut \u00eatre un vrai plaisir dont il serait dommage de se priver. Donc, si vous n\u2019avez pas de pathologie particuli\u00e8re et que vous ne souffrez pas de troubles du sommeil, une (petite) tasse de caf\u00e9 avant midi est parfaitement acceptable.<\/p>\n\n\n\n

(oui ch\u00e9ri, je sais que tu me lis, j\u2019ai \u00e9crit UNE (PETITE) tasse et c\u2019est bien par jour, et pas par heure !)<\/em><\/p>\n\n\n\n

A bient\u00f4t,<\/p>\n\n\n\n

Julie<\/p>\n","protected":false},"excerpt":{"rendered":"

Je dois vous faire un aveu. J\u2019h\u00e9berge chez moi un inconditionnel \u2013 que dis-je – un addict \u00e0 la caf\u00e9ine ! A mon grand regret, mon mari en consomme une quantit\u00e9 ph\u00e9nom\u00e9nale. D\u00e9gainer une tasse devient presque un r\u00e9flexe, un TOC, tout au long de la journ\u00e9e. Alors autant vous dire qu\u2019avant m\u00eame de me sp\u00e9cialiser […]<\/p>\n","protected":false},"author":2,"featured_media":747,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[15],"tags":[],"class_list":["post-751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hygiene-de-vie"],"yoast_head":"\nLady Caf\u00e9ine - Julie Vidalenc<\/title>\n<meta name=\"description\" content=\"La caf\u00e9ine est la substance\u00a0psychoactive\u00a0la plus consomm\u00e9e au monde. 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