戒不掉咖啡?竟然有這些好處大綱
First, the benefits
先說好處
1. Protection against different types of cancers
1.預防不同類型的癌症
Hundreds of biologically active compounds including caffeine, flavonoids, lignans, and other polyphenols are found in roasted coffee. These and other coffee compounds have been shown to increase energy expenditure, inhibit cellular damage, regulate genes involved in DNA repair, and have anti-inflammatory properties.
烘焙好的咖啡中含有包括咖啡因、類黃酮、木聚糖和其他多酚類物質在內的數百種生物活性成分。研究表明這些成分以及咖啡中其他成分能增加能量消耗、抑制細胞損傷、調節參與DNA修復的基因並具有抗炎作用。
2. It could reduce your risk of suicide
2.降低自殺風險
It was found that the caffeine contained in coffee not only stimulates the central nervous system but may also act as a mild antidepressant by boosting production of some neurotransmitters in the brain like serotonin, dopamine, and noradrenaline.
研究發現咖啡中所含的咖啡因不僅能刺激中樞神經系統 ，可能還可以充當輕度抗抑鬱藥，促進大腦中某些神經遞質的產生，如血清素、多巴胺和去甲腎上腺素。
3. It may reduce the risk of Alzheimer’s and dementia.
3.降低患老年癡呆和癡呆的風險
A recent study found that drinking of 3-5 cups per day at midlife was associated with a decreased risk of dementia and Alzheimer’s by about 65 percent later in life.
最近一項研究發現中年人每天喝3-5杯咖啡可以將晚年患癡呆和老年癡呆的風險降低約65%。
4. Reduces your risk of type 2 diabetes
4.降低患二型糖尿病的風險
What researchers found was that those who increased their coffee consumption by more than one cup per day had an 11 percent lower risk of developing type 2 diabetes.
研究人員發現每天多喝不只一杯咖啡的人患二型糖尿病的風險會降低11%。
Now, the bad news
現在說說壞處
1. You could get addicted
1.會上癮
Unless you drink decaf, coffee contains a high amount of caffeine. Caffeine is an addictive chemical that can create a dependency.
除非你喝的是脫因咖啡，否則咖啡中咖啡因含量很高。咖啡因是一種令人上癮的化學物質，會讓人產生依賴性。
2. You could have more frequent urination
2.小便更頻繁
For years, people and even experts have named coffee as a diuretic. Continued studies have not linked the ingredients in coffee as contributing to frequent urination. So, if you drink a lot of coffee, expect a lot of that liquid to go to your bladder.
多年以來人們甚至專家都把咖啡當成利尿藥物，但後續研究並不認爲咖啡中所含成分會導致尿頻。所以如果你喝了很多咖啡，那就會有大量液體進入膀胱中。
3. You could lose sleep
3.失眠
Consuming caffeine 6 hours before bedtime reduced total sleep time by one hour.
睡前6小時內攝取咖啡因會減少1小時的總睡眠時間。
4. It could negatively affect your bones
4.對骨骼不好
No concrete evidence has been found. So, you could drink less coffee, or you could balance it out with milk, almonds, broccoli or other calcium-rich foods.
還沒有確鑿的證據，所以你可以少喝咖啡，或者喝牛奶、吃杏仁、西蘭花或其他富含鈣的食物來均衡營養。
5. It could cause or worsen acid reflux
5.造成或加重反酸
While the research is not concrete, try avoid brewing methods like espresso or french press that don’t use paper filters that catch oil droplets in the coffee that contain stomach irritants.
雖然研究結果尚不明確，但儘量不要喝濃咖啡或用法式咖啡機這樣未用濾紙沖泡的咖啡，濾紙能濾除咖啡中含有的刺激胃的油滴。
