喝咖啡會骨質疏鬆嗎?Does Drinking Coffee Cause Osteoporosis?
目錄:
1. 在足夠鈣質攝取下,應該不會影響骨質密度
2. 咖啡對骨質流失幾乎沒有影響,預防骨質疏鬆3招
3. 讓你骨鬆的真正原因:缺鈣、維他命D、不運動
目前的科學研究顯示,咖啡飲用與骨質疏鬆之間的關聯性仍然存在爭議。其他研究則未能確定咖啡飲用與骨質疏鬆之間的明確關聯,並且一些研究結果顯示,咖啡飲用量對於骨質健康的影響並不顯著。如果你對於咖啡對骨質健康的影響感到擔憂,建議你注意均衡飲食,包括足夠的鈣質攝取、進行適當的運動增加骨密度、適度曬太陽增加體內維生素D轉化、維生素D可以促進鈣吸收等。
Current scientific research shows that the relationship between coffee consumption and osteoporosis remains controversial. Some studies have not established a clear link between coffee consumption and osteoporosis, and some findings indicate that the impact of coffee consumption on bone health is not significant. If you are concerned about the effects of coffee on bone health, it is recommended to maintain a balanced diet with adequate calcium intake, engage in appropriate exercise to increase bone density, and get moderate sun exposure to enhance vitamin D conversion, which promotes calcium absorption.
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在足夠鈣質攝取下,應該不會影響骨質密度
With adequate calcium intake, it should not affect bone density.
雖然大部份的資料顯示,年輕女性喝咖啡似乎和骨質疏鬆症無關,但研究人員也有發現,鈣質的攝取量(如吃豆類食品、補充鈣片)在年輕的女性是較足夠的。意即在足夠鈣質攝取的情況下,每天攝取咖啡因400mg,應該是不會影響到骨質密度。而較年長的女性則較常每天飲用4杯以上的咖啡,且較易有抽煙的習慣,這些因素都可能影響骨質的密度。由於臨床實驗並不能得到一個一致的結果,來確定咖啡因是否會造成骨質疏鬆,增加骨折的機率。所以目前是將咖啡因列在骨質疏鬆的危險因子之一,而非引起骨質疏鬆的原因。
While most data suggests that coffee consumption in young women does not seem to be related to osteoporosis, researchers have also found that young women typically have sufficient calcium intake (e.g., from legumes or calcium supplements). This means that with adequate calcium intake, daily caffeine intake of up to 400mg should not affect bone density. However, older women are more likely to drink more than four cups of coffee daily and have a higher tendency to smoke, both factors that can affect bone density. Clinical studies have not reached a consistent conclusion on whether caffeine causes osteoporosis or increases fracture risk. Therefore, caffeine is currently considered a risk factor for osteoporosis rather than a direct cause.
資料來源/Source:
https://wd.vghtpe.gov.tw/obgy/Fpage.action?fid=3709
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咖啡對骨質流失幾乎沒有影響,預防骨質疏鬆3招
Coffee has almost no impact on bone loss; three tips to prevent osteoporosis.
許多實證研究都發現,每天喝1杯咖啡並不會造成大量的骨質流失。花蓮慈濟醫院骨質疏鬆照護中心主任葉光庭說:「每天一杯咖啡,對骨質流失幾乎沒有影響。」預防骨質疏鬆很簡單,一般人只要每天做到3招:頂天、立地、補充鈣,就有機會預防骨質疏鬆的發生。
Numerous empirical studies have found that drinking one cup of coffee a day does not cause significant bone loss. Dr. Yeh Kuang-ting, director of the Osteoporosis Care Center at Hualien Tzu Chi Hospital, said, "One cup of coffee a day has almost no impact on bone loss." Preventing osteoporosis is simple; most people can prevent it by following three steps daily: sun exposure, weight-bearing exercise, and calcium supplementation.
頂天:適度曬太陽可以增加體內維生素D轉化,是人體90%維生素D的來源,建議至少每周3次,每次15至30分鐘。
Sun exposure: Moderate sun exposure increases vitamin D conversion in the body, the source of 90% of our vitamin D. It is recommended to get sun exposure at least three times a week for 15 to 30 minutes each time.
立地:透過負重運動增加骨密度,建議多從事健走、慢跑、舞蹈、跳繩、登山、爬樓梯或者舉啞鈴等具有對抗地心引力的負重運動。
Weight-bearing exercise: Increase bone density through weight-bearing exercises such as walking, jogging, dancing, jumping rope, hiking, stair climbing, or lifting dumbbells.
補充鈣:增加鈣質食物攝取,平常飲食中增加鈣質的攝取,例如豆腐、莧菜、黑芝麻等富含鈣質的食物。
Calcium supplementation: Increase calcium intake by consuming calcium-rich foods such as tofu, amaranth, and black sesame.
資料來源/Source:
heho.com.tw/archives/208146
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讓你骨鬆的真正原因:缺鈣、維他命D、不運動
The real reasons for osteoporosis: calcium and vitamin D deficiency, and lack of exercise.
三樹金鶯診所體重管理主治醫師蕭捷健在臉書表示,咖啡除了抗氧化、促進代謝,也能提高運動表現。骨質疏鬆,主要是鈣和維他命D缺乏,以及不運動造成的。認為咖啡會造成骨質疏鬆,主要是因為每100毫升的咖啡,含有0.9毫克的草酸,而草酸會抑制鈣質吸收。他直言,事實上,每100克的波菜含有970毫克草酸,韭菜有1500毫克,超過咖啡的千百倍,「怎麼沒有人說吃菠菜會造成骨質疏鬆?」
Dr. Hsiao Jie-chien, a weight management specialist at Sanshu Golden Oriole Clinic, stated on Facebook that in addition to its antioxidant and metabolism-boosting properties, coffee can also enhance athletic performance. Osteoporosis is mainly caused by calcium and vitamin D deficiency and lack of exercise. The belief that coffee causes osteoporosis stems from the fact that every 100 milliliters of coffee contains 0.9 milligrams of oxalate, which inhibits calcium absorption. He pointed out that 100g of spinach contains 970 milligrams of oxalate and Chinese chives have 1,500 milligrams, vastly exceeding that of coffee. "Why doesn't anyone say that eating spinach causes osteoporosis?"
資料來源/Source:
https://health.tvbs.com.tw/medical/330875
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目前研究對咖啡與骨質疏鬆的關聯性持續爭議。一些研究未能確定兩者之間的關聯,並發現咖啡飲用量對骨質健康的影響不顯著。建議在攝取足夠鈣質、適度曬太陽以增加維生素D、進行負重運動的情況下,每天飲用咖啡對骨質密度幾乎沒有影響。骨質疏鬆的真正原因主要是鈣和維生素D缺乏,以及缺乏運動。因此,除了關注咖啡攝取外,補充足夠的鈣質、維生素D和運動是更重要的。
Current research on the link between coffee and osteoporosis remains controversial. Some studies have not established a clear link between the two and have found that the amount of coffee consumption has an insignificant impact on bone health. It is recommended that with adequate calcium intake, moderate sun exposure to increase vitamin D, and weight-bearing exercise, daily coffee consumption has almost no impact on bone density. The real causes of osteoporosis are primarily calcium and vitamin D deficiency and lack of exercise. Therefore, besides monitoring coffee intake, ensuring sufficient calcium and vitamin D intake and regular exercise are more important.
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