Now almost everyone has a cup of coffee, do you also have a cup every day? The nutritionist pointed out that drinking coffee has many benefits. In addition to refreshing, it also helps to defecate and lose weight. However, many people worry about drinking too much. How much coffee is safe to drink?
Liu Yili, a nutritionist, said that drinking coffee in moderation has the following five benefits:
1. The "chlorogenic acid" in coffee can resist oxidation and inflammation. 2. Relieve minor headaches. 3. Boosts spirit and concentration. 4. Stimulate the intestines and help defecation. 5. Drinking coffee during exercise can help fat metabolism and help lose weight.
As for how much coffee is safe to drink? Liu Yili said that caffeine will be affected by the type of coffee, the number of grams, the degree of grinding, the extraction time, the water temperature, etc. Therefore, the current recommendation for the daily intake of coffee does not exceed "300 mg of caffeine". Adhere to the "red, yellow and green lights" principle, and you can enjoy delicious coffee.
🔴Green light: It means that the total content of caffeine in each cup is less than 100 mg, and you can drink up to 3 cups a day.
🔴Yellow light: It means that the total content of caffeine in each cup is 100-200 mg, and you can drink up to 2 cups a day.
🔴Red light: It means that the total content of caffeine in each cup is more than 200 mg, and no more than 1 cup per day.
Liu Yili, for example, taking 7-11 as an example, the caffeine of a large cup of American coffee is about 238-272 mg, so it is limited to 1 cup a day; while the caffeine of a medium cup of latte is about 159-18 mg3 mg, not to exceed 2 cups a day. Of course, the types of coffee in different coffee shops are different, and the merchants have light signs for reference.
In addition, Liu Yili also reminded 6 precautions when drinking coffee:
1. People with gastrointestinal problems should not drink coffee on an empty stomach.
2. Do not drink with vitamin B group, because coffee will be a diuretic, and it is easy to quickly lose B group.
3. Hypertension patients, do not drink alcohol and add coffee, which can easily cause blood pressure to rise.
4. Excessive intake of caffeine may cause heart palpitations and affect sleep.
5.Coffee is diuretic, remember to add water.
6. For people at risk of osteoporosis, it is recommended to choose latte series for coffee.
Liu Yili mentioned that in general, after drinking coffee, about 40 to 50 minutes after drinking coffee, the concentration of caffeine in the body reaches the highest peak, and the spirit is the best at this time; but each person's metabolic status is different, and caffeine will last for 4 to 8 hours, so people who are worried about sleep problems can evaluate the drinking time by themselves.
Liu Yili also reminded that the source of caffeine is not only coffee. For example, tea, carbonated drinks, chocolate products, and refreshing drinks will all contain caffeine. Now you can see the content of caffeine marked on the packaging, which must be calculated. within the recommended daily amount.
◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Liu Yili
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