咖啡因的好處 Benefits of Caffeine
你也是每天早晨一定要來杯咖啡嗎？除了提神，咖啡對健康的價值已有越來越多的研究證實，而適量的「咖啡因」更為人體帶來許多好處！
Do you also have to have a cup of coffee every morning? In addition to refreshing, more and more studies have confirmed the value of coffee to health, and the right amount of "caffeine" brings many benefits to the human body!
咖啡因(caffeine)是一種植物鹼，也是一種中樞神經興奮劑，大多存在於咖啡豆、可可豆以及茶葉之中。咖啡因兼具水溶性與脂溶性的特質，當人體在喝下咖啡後，會被吸收進入血液並穿透細胞膜進入大腦。
Caffeine is a plant alkaloid and a central nervous system stimulant, mostly found in coffee beans, cocoa beans and tea leaves. Caffeine is both water-soluble and fat-soluble. When the human body drinks coffee, it will be absorbed into the blood and penetrate the cell membrane into the brain.
- 咖啡因能刺激人的中樞神經，使人更加清醒、減少疲勞並提高集中力。
- 咖啡因有助於燃燒脂肪，咖啡因能提升3～11%的新陳代謝率，若在運動前喝黑咖啡，可讓燃脂的效果倍增。
- 咖啡因降低自體免疫疾病的發作頻率，美國密西根大學風濕免疫學科的研究團隊發現咖啡因可以降低自體免疫疾病的發炎反應，只要一杯咖啡的咖啡因含量，就足以抑制發炎反應的訊號傳遞路徑，也就是減少發炎反應上游基因的表現量，繼而減少發炎相關細胞因子的製造，一旦沒有這些細胞因子，就不會發生發炎反應。
- Caffeine can stimulate the central nervous system, make people more awake, reduce fatigue and improve concentration.
- Caffeine helps to burn fat. Caffeine can increase the metabolic rate by 3-11%. If you drink black coffee before exercise, the effect of fat burning can be doubled.
- Caffeine reduces the frequency of autoimmune diseases. A research team from the Department of Rheumatology and Immunology at the University of Michigan found that caffeine can reduce the inflammatory response of autoimmune diseases. The caffeine content of a cup of coffee is sufficient to inhibit the path of signal transmission of inflammatory response, to reduce the expression of genes upstream of the inflammatory response, and then reduce the production of inflammation-related cytokines. Once these cytokines are absent, the inflammatory response will not occur.
摘錄自康健
https://www.commonhealth.com.tw/article/86810
Excerpt from Kang Jian
https://www.commonhealth.com.tw/article/86810
- 咖啡因能減少疼痛感，科學家發現咖啡因(茶、可可、可樂等飲料裡也有)的成分和人體中一種傳遞疼痛訊息的化學物質相似，所以當我們攝取了咖啡因，它會取代這種化學物質的角色，使細胞接收不到傳來的疼痛訊號，因此能減少疼痛感。所以，許多常見的止痛藥，如阿斯匹靈、麥角胺(ergotamin)等，多少會加入一些咖啡因來加強效果。不過，咖啡的止痛作用不是在每個人身上都見效。
- Caffeine can reduce pain. Scientists have found that caffeine (also found in tea, cocoa, cola and other beverages) is similar to a chemical substance in the human body that transmits pain messages, so when we take caffeine, it will replace the role of this chemical substances, which prevents cells from receiving incoming pain signals, thus reducing pain. Therefore, many common painkillers, such as aspirin, ergotamine, etc., will add some caffeine to enhance the effect. However, the analgesic effect of coffee is not effective for everyone.
摘錄自康健
https://www.commonhealth.com.tw/article/64219
Excerpt from Kang Jian
https://www.commonhealth.com.tw/article/64219
咖啡因有好處也會有壞處，像是成長中的青少年和小孩不適合飲用，懷孕中的婦女飲用咖啡會影響胎兒等。當醫生有特別指示不建議喝咖啡時，請配合以對身體好。
Caffeine has both advantages and disadvantages, such as growing teenagers and children are not suitable for drinking, pregnant women drinking coffee will affect the fetus and so on. When the doctor has special instructions not to recommend drinking coffee, please cooperate to be good for your health.
一杯咖啡中的咖啡因有多少
How much caffeine is in a cup of coffee?
阿拉比卡咖啡豆中每克約含12毫克咖啡因(1克=1000毫克)，咖啡可溶性物質(咖啡因含在內)占30%，好的沖煮萃取率是20%，也就是三分之二的可溶性物質可以被萃取出來；也就是可以萃取出咖啡豆中每克含8毫克咖啡因，如果以20克沖300cc咖啡，每杯阿拉比卡咖啡中會有約160毫克咖啡因。
Arabica coffee beans contain about 12 mg of caffeine per gram (1 gram = 1000 mg). Coffee soluble matter (including caffeine) accounts for 30%, and a good brewing extraction rate is 20%, which is 2/3 soluble substance can be extracted. It means 8 mg of caffeine per gram of coffee beans can be extracted. If 20g of 300cc coffee is brewed, there will be about 160 mg of caffeine in each cup of Arabica coffee.
│延伸閱讀 ：一杯咖啡因有多少
│Extended reading: How much caffeine is a cup of coffee
飲用黑咖啡有許多正向功效，但可別聽到咖啡的好處就狂飲，尤其是平常沒有喝咖啡習慣的人，究竟能不能喝、可以喝多少，建議諮詢醫師，讓醫師協助把關。此外，健康生活方式，還是要均衡飲食、多吃蔬果、養成運動習慣，才是健康且長久的。喝咖啡的額外效用，可做為平時就喜愛喝咖啡的連帶紅利~
Drinking black coffee has many positive effects, but don’t binge drink coffee just because you hear its benefits, especially for those who don’t usually drink coffee, it is recommended to consult a doctor about whether and how much they can drink. In addition, a healthy lifestyle requires a balanced diet, eating more fruits and vegetables, and developing the habit of exercising to be healthy and long-lasting. The extra effect of drinking coffee can be used as a joint bonus for drinking coffee as usual~
