咖啡的健康喝法
楊惟婷
雖然咖啡給健康帶來的利弊得失，似乎一直在持續爭辯中。
但吾人深信，所有的食物都是上天恩賜。
當你在品嚐一杯咖啡時，除了讓你享受輕鬆悠閒的氣氛，這杯小小的咖啡，也讓你達到放鬆身心、紓解壓力、消除疲勞的作用，並為你的身體健康築起了一道堅強防線、保護著您哦！
所以，吾人認為問題最重要的關鍵是，你每天如何健康地喝咖啡呢？以下資料提供您參考：
一、飲用咖啡的最好時機？
據醫學研究指出，喝咖啡其實也是有最好的時機的。
在春、冬季的下午三點到五點，夏、秋季的下午四點到六點，是飲用咖啡最好的時間，因為這時候是人體最疲憊的時候，飲用適量的咖啡可以提振精神。
二、飲用咖啡的最適量？
【適合1杯咖啡的人】
■好處：
希臘研究人員對485名65歲以上的老人進行研究後發現，每天1杯咖啡可以保持動脈健康、穩定血壓。
英國布里斯托大學對600位志願者的調查也表明，每天1杯咖啡可以增強腦力。
■壞處：
咖啡因需要8個小時才能被完全排出體外，所以如果下午3點或4點以後喝咖啡，很容易出現睡眠障礙。
【適合2杯咖啡的人】
■好處：
美國佛羅里達大學研究發現，200毫克咖啡因，相當於兩杯咖啡的含量，可以預防記憶力下降和老年痴呆症。
《國際運動醫學雜誌》的研究也表明，運動前30分鐘喝咖啡，有助提高成績。
■壞處：
如果是孕婦，咖啡攝入量應少於兩杯，否則會增加流產風險。
【適合3杯咖啡的人】
■好處：
美國化學醫學期刊研究發現，每天3杯咖啡可將女性患卵巢癌的風險減少1/5。每天喝3杯的男性，患膽結石風險降低40%。
■壞處：
美國2006年的研究表明，每天3杯咖啡使心率增快，血壓稍微上升，可能會增加心臟病發作的風險。
【適合4杯咖啡的人】
■好處：
美國猶他州大學的研究發現，4杯咖啡約含400毫克咖啡因，可將口腔癌和喉癌風險減少39%。此外，還可降低結腸癌、乳腺癌和II型糖尿病的風險。
■壞處：
每天4杯咖啡將風濕性關節炎風險增加1倍。
【適合5杯咖啡的人】
■好處：
東京研究人員對9萬人長達10年的研究發現，每天5杯咖啡可以將肝臟損傷的風險減少3/4。
■壞處：
咖啡因干擾鈣的吸收，會增加骨質疏鬆風險。喝太多會加速體內礦物質和維生素的流失。在升高血壓的同時，還會增加心血管疾病風險。
❥一般飲用建議：
1、咖啡對人體雖然有好處，但也必須適量，一般來說，每天咖啡因的攝入總量最好別超過250毫克。
一杯傳統咖啡大約有100-200mg的咖啡因，相當於喝2杯咖啡。
而近來流行的espressso cafe’咖啡因含量就比較低(大約50-100mg)，每天以不超過4杯約800-1000cc為宜。
2、喝咖啡最好在早餐及午餐後，可以減少對腸胃的刺激。
最好不要在晚餐後喝，以免影響睡眠。
❥避開“垃圾咖啡”：
1、三合一即溶咖啡是最典型的“垃圾咖啡”。其中奶精含有危害健康的反式脂肪酸，會增加患心臟病、糖尿病的風險。
2、最好的方法是喝用咖啡豆現磨的黑咖啡。一般來說，中度烘焙的咖啡豆最好，酸苦適中，健康功效也最大。
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