A cup of coffee every day has become an indispensable part of daily life, but while drinking coffee, some people can't help but worry about whether drinking coffee will affect their health. How much to drink is excessive?
In real life, some people think that drinking coffee every day helps to keep fit; Some people think that coffee contains caffeine, which is not good for your health. So, is drinking coffee every day a healthy poison? Or the secret of keeping in good health? In this regard, the world-famous medical journal "New England Journal of Medicine" once published a study on coffee, caffeine and health, and conducted a pertinent research and discussion on the positive and negative effects of caffeine on health.
First, the benefits of caffeine
Caffeine is the most important ingredient in coffee that affects health. It will be absorbed by the human body about 45 minutes after drinking, and the blood concentration will reach the highest after 15 minutes to 2 hours. The half-life of caffeine is about 2.5 to 4.5 hours, depending on everyone's physique. During the period when caffeine stays in the human body, studies have found that its benefits mainly lie in the brain and kidneys.
Brain: Coffee can increase the flexibility and alertness of brain thinking, reduce the risk of depression and Parkinson's disease, enhance the effect of painkillers and help relieve headaches.
Kidney: The influence on kidney is mainly to increase diuresis and reduce the probability of kidney calculi. In addition, caffeine can also help reduce the risk of skin cancer, breast cancer, prostate cancer and endometrial cancer.
In terms of blood sugar control, the same study pointed out that although short-term intake of caffeine will reduce the sensitivity of skeletal muscle to insulin, long-term intake has no obvious effect on glucose metabolism; In terms of blood pressure control, caffeine intake does not raise blood pressure.
In metabolism, caffeine can enhance the function of sympathetic nerve, reduce appetite, increase basal metabolic rate and reduce the risk of diabetes. Theoretically, you should be able to lose weight, but because you often add too much sugar to dessert when you drink coffee, it is easy to get fat.
B, the disadvantages of caffeine
The adverse effects of caffeine on health are mainly in the gastrointestinal tract and cardiovascular system. Excessive intake may cause gastroesophageal reflux, elevated blood pressure, insomnia, anxiety and uneasiness. Metabolism will reduce the insulin sensitivity of muscle cells.
In addition, for pregnant women, drinking coffee for a long time may slow down the growth of the fetus or increase the risk of miscarriage. However, whether caffeine intake will have adverse effects on pregnant women is still inconclusive. Previous studies have pointed out that caffeine intake may delay fetal growth and increase the risk of miscarriage, but some studies believe that caffeine intake will not cause negative effects, so pregnant women are advised to drink less or avoid drinking coffee.
But everyone's physique and health are different, and moderate drinking can benefit. Although drinking coffee has many benefits, because everyone's physique is different, drinking caffeinated drinks should follow the principle of moderation according to the individual's affordability, and the golden mean can achieve the greatest balance in health. If you take too much caffeine, it may cause health hazards, serious and even life-threatening.
Coffee is a drink made from roasted coffee beans. Its main components are caffeine, sucrose, chlorogenic acid, quinic acid, fat, protein, fiber, minerals and so on. Generally speaking, in addition to different coffee tree species, the main factors affecting caffeine content are as follows:
Baking method: The higher the temperature, the longer the baking time and the less caffeine content. Therefore, under the same brewing ratio, deep roasted coffee contains less caffeine than lightly roasted coffee.
Brewing method: Generally speaking, the caffeine content of coffee varies with the brewing method and the use of tools. Caffeine has a high solubility in hot water, so the longer the coffee powder is soaked and brewed, the more caffeine will be released.
Extraction time: Caffeine content is directly proportional to the extraction time of coffee. It is generally believed that espresso has higher caffeine content because of its stronger concentration and stronger taste, but in fact espresso is extracted by high pressure in a relatively short time (within 30 seconds). Compared with hand washing and French pressing, espresso has lower caffeine content.
The life of modern people is full of pressure, and it is also a happy thing to make a cup of fragrant coffee for yourself and your lover occasionally in a relaxed and happy mood. However, when drinking coffee, it is healthier to keep in mind the following four points.
1, drink coffee in moderation.
The caffeine content of newly brewed coffee is influenced by the variety, source, brewing technology and model of coffee beans, and the caffeine content changes greatly. In addition, because of individual differences and the total amount of coffee that everyone's health can bear, it is suggested to decide the amount of coffee to drink according to the individual's health, so as to truly enjoy the benefits brought by coffee.
According to the assessment of the EU food science expert committee, the daily intake of caffeine is recommended to be below 300mg, which will not affect health. As for patients with cardiovascular diseases, arrhythmia, gastrointestinal diseases and long-term insomnia, pregnant women and children, it is best to avoid or reduce drinking caffeinated drinks. If you still want to enjoy the delicious coffee, you must remember to add more calcium to avoid calcium loss.
2, the correct choice of drinking time
As mentioned above, after drinking coffee, the concentration of caffeine in the blood reaches the highest within about 15 minutes to 2 hours, and the half-life is about 2.5 hours to 4.5 hours. Therefore, if you want to refresh yourself with coffee, you can choose to drink coffee 15 minutes before going to work in the morning, so the refreshing effect may last until noon.
If you are prone to insomnia, it is recommended to avoid drinking coffee after evening. But if some drugs are used, such as oral contraceptives, quininone antibiotics, drugs for cardiovascular diseases, bronchodilators, drugs for depression, etc. The time of caffeine metabolism may be prolonged, so it is suggested to discuss with the doctor before drinking coffee.
3. Pay attention to other caffeinated drinks
Caffeine is a plant alkaloid, which exists in many plants. Besides coffee beans, tea is also an important source of caffeine. Some kinds of tea, such as black tea and oolong tea, have higher caffeine content than others. In addition, chocolate, cola and energy drinks also contain a small amount of caffeine, so everyone should pay more attention to the choice of drinks.
Step 4 avoid cream and syrup
Although moderate intake of coffee seems to have many health benefits, if there are symptoms such as gastrointestinal ulcer, gastroesophageal reflux, insomnia and iron deficiency. Coffee intake should be adjusted according to personal tolerance. In addition, when choosing coffee, it is recommended to give priority to pure coffee or latte with milk. As for coffee with creamer, syrup and cream, it is good to taste it for a long time.
Generally speaking, supplementing nutrition, proper exercise and adequate rest in daily life are the best ways to maintain the peak of physical strength. Need to remind everyone that although coffee has a refreshing effect, excessive intake of caffeine can cause palpitations, anxiety, insomnia, headache and other symptoms. Drinking caffeinated drinks for a long time is prone to psychological dependence, and withdrawal symptoms will occur when caffeine is stopped. Therefore, it is suggested that the total caffeine intake should not exceed 300 mg per day, so as to enjoy the benefits of coffee without affecting health. # Rumor Zero Plan # # Health Knowledge Plan #