How Much Coffee Is Too Much Coffee?咖啡喝多少才算过量？

Coffee is a morning necessity for many people. The much-loved beverage can enhance mental focus， elevate mood and delay fatigue.

对很多人来说，咖啡是每天早上的必需品。这种备受人们喜爱的饮品可以帮助提高注意力，改善心情以及延缓疲劳。

The benefits of drinking coffee go beyond its mental perks. Research suggests that if you drink enough of it， coffee can protect your long-term health.

喝咖啡不仅可以带来精神上的振奋，研究表明，摄入足量的咖啡还能对长期健康起到保护作用。

There is a tipping point， though. Drinking too much coffee can cause unwanted side effects and， as some research suggests， may also increase the risk of heart disease.

但是，喝咖啡也有一个“摄入临界值”。正如一些研究表明的那样，摄入过量咖啡会产生不必要的副作用，还可能增加患心脏病的风险。

Coffee and health

咖啡和人体健康

Plenty of evidence suggests that drinking three to five cups of coffee a day， and in some cases more， lowers the risk of many chronic diseases. （Researchers define a cup of coffee as six or eight ounces1.）

大量证据表明，一天喝3到5杯咖啡，或者某些情况下喝得更多，会降低许多慢性疾病的患病风险。（研究人员将1杯咖啡的量定义为6或8盎司。）

Drinking coffee， regular or decaf， has consistently been found to protect against type 2 diabetes. A large review of studies， published in 2017， reported that as coffee consumption increased from one to six cups a day， the risk of diabetes declined.

无论是喝普通咖啡还是脱因咖啡，都可以预防2型糖尿病，这一点不断得到证明。2017年发表的一份大型研究综述报告称，当一天的咖啡摄入量从1杯增加到6杯时，患糖尿病的风险会降低。

Among healthy people， coffee may also benefit heart health. Observational studies have linked drinking up to three cups a day （versus none） to a lower risk of heart disease， stroke and death from cardiovascular disease.

即使是对于健康人群，咖啡也可能有利于心脏健康。多项观察性研究表明，每天喝不超过3杯咖啡（与不喝咖啡相比），患心脏病、中风，以及死于心血管疾病的风险会降低。

And according to data published in 2021 from three long-term heart studies， drinking one or more daily cups of caffeinated coffee may reduce the risk of heart failure. Heart failure occurs when the heart muscle weakens and can’t pump enough blood fast enough to meet the needs of the body; risk factors include high blood pressure， heart attack， diabetes and obesity.

根据2021年发表的3项长期心脏研究的数据，每天喝1杯或多杯含咖啡因的咖啡，可以降低心力衰竭的风险。心肌衰弱，不能快速泵送足够的血液满足身体需要时，就会出现心力衰竭。高血压、心脏病、糖尿病和肥胖症都是相关风险因素。

Drinking coffee has also been associated with protection from gallstones， Parkinson’s disease， liver disease and certain cancers.

此外，喝咖啡还与胆结石、帕金森病、肝病以及某些癌症的预防相关。

Heavy coffee drinking （six or more cups a day）， however， has been tied to modest increase in heart disease risk. A 2020 study also linked drinking nine or more cups of unfiltered coffee a day （for example， Turkish or French press） to an increased risk of cardiovascular death.

但是，大量饮用咖啡（每天6杯或更多）会在一定程度上增加患心脏疾病的风险。2020年的一项研究还将每天喝9杯或更多未经过滤的咖啡（例如土耳其式煮咖啡或法压壶冲泡咖啡）与死于心血管病的风险增加联系了起来。

What’s in coffee？

咖啡里有什么？

Coffee contains a wide range of phytochemicals， some of which have antioxidant and anti-inflammatory properties. Compounds in coffee called diterpenes are thought to have anti-cancer effects.

咖啡中含有多种植物化学物质，其中一些具有抗氧化和抗炎特性。此外，咖啡中含有的二萜类化合物被认为具有抗癌作用。

Coffee also contains magnesium， a mineral that helps the body secrete2 and use insulin properly.

咖啡中还含有镁，这是一种帮助身体正常分泌和使用胰岛素的矿物质。

Caffeine stimulates the central nervous system， increasing alertness， and it also acts as an antioxidant. Decaffeination， therefore， reduces the antioxidant potential of coffee.

咖啡因可以刺激中枢神经系统，提高警觉性，还能充当抗氧化剂。因此，脱咖啡因会削弱咖啡的抗氧化作用。

A byproduct of caffeine metabolism， paraxanthine， has been shown to slow the growth of scar tissue， which may help protect liver health.

副黄嘌呤是咖啡因代谢后的副产物之一，它已被证明可以减缓瘢痕组织的生长，进而保护肝脏健康。

Contrary to popular belief， drinking caffeinated coffee isn’t dehydrating. Even though caffeine is a mild diuretic （a substance that causes you to urinate）， the amount of water in coffee offsets this.

与大众的看法相反，饮用含咖啡因的咖啡并不会导致脱水。尽管咖啡因是一种温和的利尿剂（一种促进人体排尿的物质），但是咖啡中含有的水分会抵消利尿作用。

Caffeine’s downside， intake guidelines

咖啡因的弊端以及摄入指南

For healthy adults， Health Canada recommends no more than 400 milligrams of caffeine a day， an amount found in roughly three eight-ounce cups of brewed coffee， six one-ounce shots of espresso or 10 eight-ounce cups of tea.

根据加拿大卫生部的建议，健康成年人的每日咖啡因摄入量应不超过400毫克，这大约相当于3杯8盎司的现煮咖啡，或者6杯1盎司的浓缩咖啡，又或者是10杯8盎司的茶。

Excess caffeine can cause headaches， make you irritable or anxious， interfere with sleep， upset digestion and spike3 blood pressure. Caffeine sensitivity varies from person to person， so some people can experience these effects with small amounts.

过量的咖啡因会导致头痛，使人易怒或焦虑，还会扰乱睡眠，影响消化，并使血压迅速升高。对咖啡因的敏感性因人而异，所以有些人即使少量摄入咖啡因也会受到影响。

Women who are pregnant or breastfeeding， or planning to become pregnant， should limit caffeine intake to 300 mg a day. High amounts of caffeine may increase the risk of miscarriage or low birth weight.

怀孕期、哺乳期，或者备孕期的女性，应该将咖啡因的摄入量限制在每天300毫克。摄入大量咖啡因可能会增加流产或者新生儿体重低的风险。

Kids， who are at greater risk of experiencing caffeine side effects， shouldn’t consume more than 45 mg （4 to 6 years）， 62.5 mg （7 to 9 years） and 85 mg （10 to 12 years）.

孩子受咖啡因副作用影响的风险更大，他们每天的摄入量不应超过45毫克（4到6岁），62.5毫克（7到9岁）和85毫克（10到12岁）。