双语健康：多少咖啡算过量？

How much coffee is too much?

Every day, people around the world drink about 2 billion cups of coffee. The good news for coffee lovers is that drinking moderate amounts is generally safe—and it may even have health benefits. Scientists have found that coffee contains compounds like caffeine, cafestol, kahweol, and chlorogenic acids, which can reduce inflammation and protect cells from damage caused by oxidation.

每天，全世界的人大约要喝20亿杯咖啡。对咖啡爱好者来说，好消息是适量饮用通常是安全的，甚至可能对健康有益。科学家发现，咖啡中含有咖啡因、咖啡甾醇、咖啡豆醇和绿原酸等化合物，这些物质可以减轻炎症，并保护细胞免受氧化造成的损害。

One study led by Marzieh Moeenfard from the University of Porto discovered that cafestol and kahweol, more common in unfiltered coffee, can slow tumor growth by preventing new blood vessels from forming around cancer cells. Chlorogenic acids may also reduce the formation of carcinogens in the body, suggesting coffee could help prevent cancer.

波尔图大学的Marzieh Moeenfard领导的一项研究发现，咖啡甾醇和咖啡豆醇（在未过滤的咖啡中更常见）可以通过阻止癌细胞周围新血管的形成来减缓肿瘤生长。绿原酸也可能减少体内致癌物的形成，这表明咖啡可能有助于预防癌症。

Other research supports this idea. For example, a study from the Karolinska Institute in Sweden found that post-menopausal women who drank three to four cups of coffee daily were less likely to develop breast cancer compared to those who drank less. Similarly, Japanese researchers found that drinking three or more cups a day reduced the risk of liver cancer.

其他研究也支持这一观点。例如，瑞典卡罗林斯卡研究所的一项研究发现，每天喝三到四杯咖啡的绝经后女性比喝得少的女性患乳腺癌的可能性更低。同样，日本研究人员发现，每天喝三杯或更多咖啡会降低患肝癌的风险。

Coffee may also benefit the brain. Since caffeine boosts mood and energy, scientists have studied whether it can lower the risk of neurological diseases like Alzheimer's, Parkinson's, and depression. Some studies show positive results. For instance, a 2020 study led by Hong Chien-Tai of Taipei Medical University found that Parkinson's patients who regularly consumed caffeine experienced slower disease progression than those who didn't.

咖啡可能还对大脑有益。由于咖啡因能改善情绪和提升精力，科学家们研究了它是否能降低阿尔茨海默病、帕金森病和抑郁症等神经系统疾病的风险。一些研究显示了积极的结果。例如，台北医学大学的洪建台在2020年领导的一项研究发现，定期摄入咖啡因的帕金森病患者比不摄入的患者疾病进展更慢。

However, not all research agrees. Coffee's effects vary because beans come from different species, are roasted differently, and are brewed into drinks of varying strengths. Even so, drinking coffee in moderation is considered safe.

然而，并非所有研究都持相同观点。咖啡的效果存在差异，因为咖啡豆来自不同的品种，烘焙方式不同，泡制成的饮品浓度也各不相同。即便如此，适度饮用咖啡仍被认为是安全的。

But too much coffee can cause problems. Consuming over 400 milligrams of caffeine a day—about six or seven espressos—can lead to headaches, nervousness, irritability, muscle tremors, and difficulty sleeping. It may also worsen anxiety and heart problems by raising blood pressure.

但过量饮用咖啡会引发问题。每天摄入超过400毫克咖啡因（约六到七杯浓缩咖啡）可能导致头痛、紧张、易怒、肌肉震颤和睡眠困难。它还可能通过升高血压加剧焦虑和心脏问题。

There's another risk: many people add milk, sugar, cream, or syrups to their coffee. While these make coffee taste sweeter, overindulging in these extras can harm your health. A study of over 46,000 adults found that drinking one to three cups of coffee daily lowered the risk of dying in the next decade by 15%. However, this benefit disappeared if the coffee contained more than a teaspoon of cream or half a teaspoon of sugar.

还有另一个风险：许多人会在咖啡中添加牛奶、糖、奶油或糖浆。虽然这些成分让咖啡更甜，但过度摄入这些添加物会损害健康。一项针对超过4.6万名成年人的研究发现，每天喝一到三杯咖啡可使未来十年内的死亡风险降低15%。然而，如果咖啡中含有超过一茶匙的奶油或半茶匙的糖，这种益处就会消失。

To get the most out of your coffee, drink it in moderation and keep it as black—and as bitter—as you prefer.

为了最大限度地发挥咖啡的益处，请适度饮用，并根据自己的喜好保持纯黑（或尽可能苦）的状态。

2025年6月20日于经典龙苑