The Ways To Make Your Coffee Super Healthy
Dec 28, 2022
Coffee has become a part of many people's healthy diets. In addition to caffeine, this beverage contains hundreds of biologically active phytochemicals. Drinking coffee in moderation can not only make us happy, focus and improve work efficiency, but also help control blood pressure and blood lipids, and prevent type 2 diabetes, cardiovascular disease and many other chronic diseases. But if we drink it wrong, it can make us irritable, irritable, insomnia, have headaches, palpitations, etc., and even increase the risk of certain diseases (such as osteoporosis). If you love coffee, it is best to follow the following "best" to perform.
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The best type: is pure black coffee. Today, there are more and more coffee products on the market. Among them, the most recommended is pure black coffee, this coffee is rich in potassium and a lot of antioxidants, and low in calories. The next is the type that adds milk to the espresso base (e.g., latte, cappuccino), which has the advantage of increasing the content of calcium, protein and other nutrients, but exactly how much depends on how much milk is added. The least recommended is the type with extra sugar and cream (e.g.: mocha with chocolate sauce and whipped cream, caramel macchiato with caramel), although these coffees are richer in taste, but the intake of too much sugar and fat, easy to make people fat.
The best match: milk. Coffee contains factors that are detrimental to calcium absorption - oxalic acid and caffeine. Among them, oxalic acid reduces the absorption of calcium in the intestine, and excessive caffeine intake produces a mild diuretic effect, increasing the excretion of calcium in the urine. Drinking large amounts of coffee, therefore, has an increased risk of osteoporosis. Milk is high in calcium (104 mg/100 g), which can compensate for the calcium loss caused by coffee itself. Therefore, it is best to drink coffee with milk or milk powder.
Best time: morning. We feel tired because of the constant production of adenosine in the body, its binding to adenosine receptors, and our sleepiness is enhanced. Caffeine will compete with adenosine in the body, replacing it and binding to adenosine receptors so that the brain does not receive fatigue signals and people do not get sleepy. Generally speaking, a cup of coffee in the morning (around 10am) can achieve a good refreshing effect. Caffeine takes about 8 hours to metabolize, so don't drink too late to avoid insomnia at night, especially for friends who are sensitive to caffeine. Caffeine will stimulate gastric acid secretion, increasing the concentration of stomach acid, so it is not recommended to drink coffee on an empty stomach, it is best to drink after breakfast. If time is tight, it is best to eat carbohydrate-rich food before drinking coffee, such as bread, buns and various kinds of cakes.
Optimal drinking amount: ≤3~5 cups/day for adults. According to the recommendations of the European Food Safety Authority, the U.S. Food and Drug Administration and other authorities, it is appropriate for healthy adults to consume no more than 210~400 mg of caffeine (equivalent to 3~5 cups of coffee) per day. Academic organizations in the field of pregnancy and childbirth in Europe and the United States believe that coffee is not encouraged for pregnant women, and if it is really necessary, caffeine intake should not exceed 150~300 mg per day (about 1~2 cups of coffee). Caffeine can enter breast milk and may cause sleep disorders in infants, so breastfeeding women should also drink less or no coffee. 12 to 18 year olds can drink coffee in small amounts, but their daily caffeine intake should not exceed 100 mg (about 1 cup of coffee).
