咖啡可以燃燒脂肪！ ？ Drinking Coffee Can Burn Fat!?
目錄：
1. 咖啡的脂肪分解與燃燒過程
2. 綠原酸防禦脂肪進駐能力
3. 相關研究成果
聽說喝咖啡可以燃燒脂肪？這讓平時每天2-3杯咖啡的愛好者感覺賺到，因為這樣，喝咖啡又多了一個好理由。
研究發現，咖啡含有分解脂肪與促進脂肪燃燒的成分，主要為「咖啡因(Caffeine)」和「綠原酸(Chlorogenic Acid)」這兩種成分。
Heard that drinking coffee can burn fat? It’s a bonus for the coffee lovers who drink 2-3 cups of coffee a day. Because of this, there is another good reason to drink coffee.
Studies have found that coffee contains ingredients that break down fat and promote fat burning, mainly “Caffeine” and “Chlorogenic Acid.”
咖啡的脂肪分解與燃燒過程
日本知名營養師安中千繪指出，咖啡因具有活化「脂質酶(Hormone-Sensitive Lipase)」功用。所謂的燃燒體脂肪，需透過「脂質酶」將體脂肪分解成脂肪酸和甘油。接著就輪到綠原酸出場了，被分解的脂肪酸被運往粒線體(Mitochondria)，粒線體負責燃燒脂肪酸與糖類，藉此轉化為身體可以利用的熱量，而綠原酸具有協助脂肪酸運往粒線體的作用(*1)。
Coffee’s fat breakdown and burning process
A well-known Japanese nutritionist (安中千繪) pointed out that caffeine has the function of activating “Hormone-Sensitive Lipase.” The so-called burning of body fat requires the decomposition of body fat into fatty acids and glycerol through lipase. Then it is the turn of chlorogenic acid, and the decomposed fatty acids are transported to the mitochondria, which are responsible for burning fatty acids and sugars, which are converted into heat that the body can use. Chlorogenic acid can help to send fatty acids to mitochondria (*1).
綠原酸防禦脂肪進駐能力
綠原酸除了上述作為配角的能力之外，還有主動防禦脂肪進駐的能力。包括阻礙糖份分解酵素發揮功能，讓糖份不易被人體消化吸收；抑制糖分從消化道移動至血液中；並且，可促進抑制血糖值上升作用之荷爾蒙─生成GLP-1(*1)，可說是阻礙人體吸收糖份的防禦盾牌。淺焙咖啡相較於深焙咖啡，含有豐富的綠原酸。
The ability of chlorogenic acid to defend against fat entrapment
In addition to the above-mentioned ability as a supporting role, chlorogenic acid also has the ability to actively defend against the presence of fat. It can block the function of sugar-decomposing enzymes, making sugar difficult to be digested and absorbed by the human body. Also it can inhibit the movement of sugar from the digestive tract to the blood and promote the hormone that inhibits the rise of blood sugar levels ─ GLP-1 (*1). It is said to be a defensive shield that prevents the body from absorbing sugar. Light roasted coffee is richer in chlorogenic acid than dark roasted coffee.
相關研究成果
英國研究團隊發現，Anglia Polytechnic University (ARU)所有年齡層的女性族群中每天至少會喝－杯咖啡者的體內總脂肪平均含量會降低。該研究的主要作者232.8%ARU-公衛學院博士表示，咖啡中可能也存在除了咖啡因以外的活性化合物，它們不僅能有助於體重調節，同時也能有效緩減體內脂肪的堆積Lee Smith(*2)。
諾丁漢大學的科學家們發現，咖啡可刺激棕色脂肪，這是人體自身的抗脂肪防禦系統，這可能是解決肥胖和糖尿病的關鍵“(Brown Fat)”(*3)。
Related research results
A UK research team (Anglia Polytechnic University (ARU)) found that women of all ages drink at least one cup of coffee a day on average with lower total body fat. Lee Smith, the lead author of the study and ARU-Public Health College Ph.D., said that coffee may also contain active compounds other than caffeine, which can not only help with weight regulation, but also effectively reduce the accumulation of body fat (*2).
Scientists at the University of Nottingham found that coffee stimulates brown fat, the body's own anti-fat defense system, which may be the key to tackle obesity and diabetes (*3).
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，我們認為，可做為平時就喜愛喝咖啡人的連帶紅利吧。
Drinking black coffee has many positive effects, but don’t binge drink when you hear the benefits of coffee, especially for people who are not used to drinking coffee. Whether they can drink coffee and how much they can drink, it is recommended to consult a doctor, and let the doctor help to check. In addition, a healthy lifestyle requires a balanced diet, eating more fruits and vegetables, and developing exercise habits to be healthy and long-living. The extra utility of drinking coffee, we think, can be used as a bonus for people who love coffee.
資料來源 (Sources)：
1. 日本營養師安中千繪(2015/06/27)。1天喝3杯咖啡會健康：如何喝？怎麼喝？。天下雜誌出版。
2. University of Nottingham(May 13, 2020)。Coffee linked to lower body fat in women(咖啡與女性脂肪的關係)。檢自ScienceDaily(每日科學) https://www.sciencedaily.com/releases/2020/05/200513200402.htm
3. University of Nottingham (June 24, 2019)。Could coffee be the secret to fighting obesity? (咖啡是對抗肥胖的秘訣嗎？)。檢自ScienceDaily(每日科學) https://www.sciencedaily.com/releases/2019/06/190624111622.htm
