喝咖啡的六大迷思 Six Common Myths About Drinking Coffee
喝咖啡是許多人日常生活中的一個習慣，有一些關於咖啡的迷思可能會讓人感到困惑。本文有助於更進一步地了解喝咖啡的迷思，喝咖啡確實是個人習慣，而人們對於咖啡的看法和反應也因個體差異而異。重要的是根據自己的身體狀況和需求來調整咖啡的攝取量，同時保持均衡的飲食和健康生活方式。以下是一些常見的喝咖啡的迷思：
Drinking coffee is a daily habit for many people, and there are some myths about coffee that may be confusing. This article helps to further understand the myths about drinking coffee. Indeed, drinking coffee is a personal habit, and people's perceptions and reactions to coffee vary due to individual differences. It is important to adjust the intake of coffee according to one's own body condition and needs while maintaining a balanced diet and a healthy lifestyle. Here are some common myths about drinking coffee:
1. 喝咖啡可以提神？
理論上，咖啡因本身不會有「提神」效果，而是讓我們「睡不著」。人體中的腺核苷(Adenosine)是一種可以抑制神經傳導的物質，當它開始釋放時人就會想睡。而咖啡因是一種嘌呤生物鹼，其化學結構剛好長得跟腺核苷相似，當攝取咖啡因會與腺核苷競爭受體，因此無法啟發睡著反應。
1. Does Coffee Really Boost Alertness?
In theory, caffeine itself does not have an "energizing" effect; rather, it prevents us from "falling asleep." Adenosine in the body is a substance that can inhibit nerve transmission, and when it begins to be released, people feel sleepy. Caffeine is a purine alkaloid, whose chemical structure is similar to adenosine. When caffeine is consumed, it competes with adenosine receptors, thus preventing the onset of sleepiness.
2. 咖啡使人體脫水？
一般認為咖啡有利尿作用，可能會導致脫水。事實上，雖然咖啡確實有利尿作用，但攝取的水分仍然有助於維持體內水分平衡，因此咖啡並不會導致脫水，除非你攝取的咖啡量極端過量。
2. Does Coffee Cause Dehydration?
It is commonly believed that coffee has a diuretic effect, which may lead to dehydration. While coffee does indeed have a diuretic effect, the water intake from consumption still contributes to maintaining fluid balance in the body. Therefore, coffee does not cause dehydration unless consumed in extremely excessive amounts.
3. 咖啡對心臟不好？
過去有人認為咖啡可能與心臟病風險有關，但大多數研究未能確定這種關聯性。事實上，一些研究甚至顯示，適量的咖啡飲用可能與降低某些心臟疾病風險相關。國外研究指出，每天喝2到3杯咖啡，可以保護心臟，降低罹患心臟病、心臟衰竭或心律不整等風險。國內醫師指出，這項研究僅是觀察型研究，當中的機轉尚不清楚，提醒如果喝咖啡出現心悸等情形者，不要勉強。
3. Is Coffee Bad for the Heart?
Some people used to think that coffee might be associated with the risk of heart disease, but most studies have failed to confirm this association. In fact, some studies even suggest that moderate coffee consumption may be associated with a reduced risk of certain heart diseases. Overseas research indicates that drinking 2 to 3 cups of coffee a day can protect the heart and reduce the risk of heart disease, heart failure, or arrhythmia. Domestic physicians point out that this study is only an observational study, and the mechanism behind it is still unclear. They remind that if palpitations occur after drinking coffee, one should not force it.
4. 咖啡會導致骨質疏鬆？
有人擔心咖啡因會影響鈣的吸收，進而對骨骼健康產生負面影響。然而，大多數研究未能確定咖啡與骨骼健康之間存在直接的不良關聯。其實最大的問題還是鈣質攝取不足，研究發現如果鈣質攝取在700mg以上，咖啡與咖啡因的攝取就與骨質疏鬆症風險沒有顯著相關性了！根據國人膳食營養素參考攝取量，每日建議鈣攝取量，成人為1000mg。
4. Does Coffee Cause Osteoporosis?
Some worry that caffeine may affect calcium absorption, thereby negatively affecting bone health. However, most studies have not confirmed a direct adverse association between coffee and bone health. The biggest problem is actually insufficient calcium intake. Research has found that if calcium intake is above 700mg, coffee and caffeine intake are not significantly correlated with the risk of osteoporosis! According to the Dietary Reference Intakes for Taiwanese, the recommended daily calcium intake for adults is 1000mg.
5. 咖啡因會使人成癮？
咖啡因確實是一種可以產生依賴性的物質，但通常依賴性相對輕微，而且不同於一些藥物。戒斷症狀通常包括輕微的頭痛和疲勞，而不是像某些藥物那樣引起嚴重的身體依賴。不過，其實是對攝取較高量咖啡的人來說才會有類似的情況，在一篇類似結果的研究中，受試者每天習慣攝取6杯咖啡，這與台灣人的咖啡攝取習慣不同，因此在台灣咖啡因戒斷的問題應該不嚴重。
5. Is Caffeine Addictive?
Caffeine is indeed a substance that can produce dependency, but the dependency is usually mild and different from some drugs. Withdrawal symptoms typically include mild headaches and fatigue, rather than serious physical dependency. However, similar situations only occur in people who consume higher amounts of caffeine. In a study with similar results, participants habitually consumed 6 cups of coffee a day, which is different from the coffee consumption habits of Taiwanese people. Therefore, caffeine withdrawal is not likely to be severe in Taiwan.
6. 深焙咖啡比淺焙咖啡的咖啡因含量多？
很多人以為深焙咖啡比較苦，所以深焙咖啡的咖啡因含量比較高！在等重量的咖啡粉中，深焙咖啡有比較多咖啡因是對的，但不是因為它比較苦的關係。是因為深焙咖啡比較輕，取同重量的咖啡，會用到較多的咖啡豆，所以咖啡因總量就會比較多！
6. Does Dark Roast Coffee Have More Caffeine Than Light Roast Coffee?
Many people believe that dark roast coffee is more bitter, so it must have a higher caffeine content than light roast coffee! It is true that dark roast coffee has more caffeine in equal weight of coffee powder, but not because it is more bitter. It's because dark roast coffee is lighter, so more coffee beans are used for the same weight of coffee, resulting in a higher total caffeine content!
這些迷思的影響可能因每人差異而有所不同。如果你有特定的健康問題或擔憂，最好在做任何改變飲食習慣之前諮詢專業醫生的建議。咖啡是個富含植化素的飲品，淺焙咖啡有豐富的綠原酸等營養素，這些營養素都具有幫助脂肪代謝、血糖調控等功效，因此適度喝咖啡，且以不加糖、不加奶的方式飲用，都是健康的喝咖啡方式。最重要的是，在享受咖啡的花香果香時，心情愉悅感提升，在那放鬆的片刻，仿佛重新充滿精神，遨遊芳香的世界，是給自己最好的心情養分。
The impact of these myths may vary from person to person. If you have specific health concerns or worries, it is best to consult a professional doctor's advice before making any changes to your diet. Coffee is a beverage rich in phytochemicals, and light roast coffee contains abundant nutrients such as chlorogenic acid, which have effects such as assisting fat metabolism and blood sugar regulation. Therefore, drinking coffee moderately and without adding sugar or milk is a healthy way to drink coffee. Most importantly, while enjoying the floral and fruity aroma of coffee, your mood will be uplifted, and in that relaxed moment, you will feel rejuvenated, wandering in the fragrant world, which is the best emotional nourishment for yourself.
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