A cup of coffee has become a ritual for more and more people to wake up. The strong aroma and mellow taste of coffee always make people linger. For the "working parties", coffee is also called a "life-sustaining tool". If you don't drink a few cups a day, it's just a bad thing for you.
"Drinking three or four cups of coffee every day", there are more and more rumors about coffee. Some people say that coffee has various benefits, and some people say that drinking coffee is not good for the heart and can easily lead to osteoporosis , etc. Who is right and who is wrong about these statements?
01
Drinking coffee, these benefits are real
Drinking coffee for health benefits. At present, there are only 3 types of evidence that are relatively conclusive:
- Refreshing
This is the most intuitive feeling of many people - drinking some coffee is not so sleepy, it can refresh the mind and improve work and life efficiency. Therefore, many office workers and students taking exams like to drink coffee.
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caffeine does have a certain effect on refreshing the spirit. When the human body is tired, it releases a signal substance called adenosine to tell the brain "I'm tired." The more tired the body is, the more this substance is.
However, in order for the brain to know that "I am tired", this substance must be connected with a specific receptor in the brain. The caffeine in coffee can also bind to this receptor and block the messenger, which is equivalent to blocking the normal binding of other receptors . In this way, the brain will not be able to know the signals transmitted by fatigue substances, and will not feel tired. It will not be a big problem to carry it for 4-6 hours, which will also have the effect of "refreshing".
- coffee will reduce the risk of certain cancers
Previously, someone was worried that "there is acrylamide in coffee, which may cause cancer." In fact, after a comprehensive analysis of existing research, International Cancer Research Agency (IARC) and the International Cancer Research Foundation (WRCF) believe that does not have sufficient evidence to show that drinking coffee increases the risk of cancer in humans .
Not only that, also has some evidence that coffee can reduce the risk of certain cancers, such as breast cancer , endometrial cancer and liver cancer .
- Reduce Diabetes
Drinking pure Black coffee can also reduce the risk of diabetes. "Food and Health - Scientific Evidence Consensus" points out that drinking coffee in moderation (about 3-4 cups per day) in may reduce the risk of
International Diabetes Alliance , American Diabetes Association and other institutions believe that diabetic patients can drink black coffee in moderation, and black coffee can be used as part of a healthy diet.
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In addition, many studies have found that drinking coffee may also be related to the reduced risk of chronic diseases such as cardiovascular disease, gallstones , liver disease, depression and suicide. However, these research results are still relatively preliminary and need further verification.
You can rest assured that the scientific community is still generally believed that coffee is more beneficial than disadvantages to health.
02
Question 1: Can drinking coffee cause osteoporosis?
There are indeed studies that caffeine and oxalic acid in coffee will affect calcium absorption and increase calcium loss. But The calcium that makes people lose to is replenished in just a few mouthfuls of milk.
In addition, you don’t have to worry about the possibility of osteoporosis in coffee. The recommendation of the International Osteoporosis Association and the National Osteoporosis Association of the United States is that it is acceptable to control the daily coffee intake of to within 3 cups (100 mg of caffeine per cup). If you are really worried, add more milk when drinking coffee.
Question 2: Coffee is addictive?
frequently consumes caffeine, and the body may develop mild dependence on . If you don't drink suddenly, you may experience symptoms such as headache, fatigue, anxiety and inability to concentrate.
However, These symptoms will disappear on their own in a few days , and will not have serious withdrawal symptoms like other psychotropic drugs or drugs, nor will they have a continuous impact on the body and mind. If there is no special reason, there is no need to quit coffee deliberately.
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Question 3: Is coffee a high-calorie drink?
Not all coffee is a high-calorie drink.
Now many instant coffee or fancy coffee on the market, and they all add a lot of white sugar and fat powder . These coffees are indeed relatively high in calories and are not healthy. In addition, those "caffeinated beverages" that are covered with a lump of butter and are very sweet not only have a huge amount of calories, but also have various disadvantages due to high sugar. It is better to drink less.
However, if is pure black coffee without adding anything, there will be no calories .
Question 4: Will coffee make people's heartbeat faster?
This is normal.
Some people will experience heartbeat, nausea, dizziness and other discomfort after drinking coffee, commonly known as " caffeine intolerant ".
This is actually a normal phenomenon and is related to personal sensitivity to caffeine. This group of people may be more sensitive to caffeine, and the caffeine metabolism is slower.
But this does not mean saying goodbye to coffee, but adjusts the frequency and portion of coffee according to your own situation. For example, if you drink 2 cups a day, you might as well reduce it to 1 cup a day to make your body well fit with caffeine.
Question 5: After drinking coffee, may you run to the toilet frequently?
Many people have had the experience of urinating frequently after drinking coffee. This is because Caffeine is a natural diuretic . If you want to refresh yourself by drinking coffee before the exam, remember to drink less water.
Some people want to defecate after drinking coffee, and even have diarrhea after a while. There are indeed studies that about 29% of people who drink coffee will have laxative effects. But it is not clear at present whether this is the effect of caffeine . Because some studies have found that deficient coffee has similar effects.
If your bowel movements are not smooth, you can try coffee. Maybe you are that 29%?
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03
How to drink coffee healthier?
. Try to drink black coffee
For people who like to drink coffee, if they want to drink it, first choose black coffee that doesn’t add anything ——Research on supporting coffee health refers to black coffee that doesn’t add anything. Many instant three-in-one coffee or fancy coffee on the market are added with a lot of white sugar and fat powder, which is not healthy.
If you think black coffee is too bitter, you can add some milk or milk powder.
Currently, the scientific community believes that healthy adults consume no more than 210 to 400 mg of caffeine per day. Take a medium cup of American (about 355 ml) coffee as an example, it is about 1 to 2 cups of per day.
In addition to coffee itself, many beverages in life also contain caffeine, such as cola, tea, and milk tea. If you drink these beverages, remember to drink less coffee.
Everyone has different tolerance to caffeine. Some people can’t drink several cups, but some people feel uncomfortable after drinking a few sips, some people can’t sleep well after drinking them in the morning and evening, and some people can still sleep soundly after drinking a few cups in the afternoon.So, I still want to remind everyone to follow their feelings, after all, you will always understand your feelings best.
If you drink coffee, you will experience insomnia, anxiety, tremor, stomach discomfort, rapid heart rate, headache, nausea and irritability, which means that you may have exceeded your tolerance , and you should make appropriate adjustments, such as drinking less and not drinking in the afternoon.
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