近日，話題“每天一杯咖啡是續命還是促癌”沖上熱搜。

咖啡，作為不少人生活中的“續命神器”，除了有提神醒腦功效之外，還因其對健康有益而備受青睞。

For many, coffee is considered an essential part of daily life. However, some remain concerned about the potential negative health effects of coffee consumption. With conflicting information circulating about its risks and benefits, questions persist: Is coffee truly good for you, or could it be doing more harm than good?

不少愛喝咖啡的網友稱：“咖啡是自己的‘能量水’”“我的生命體征是靠咖啡維持的”……

然而，日前有多項研究發現：咖啡喝對了是“續命水”，喝錯了反而是“促癌水”！

今年6月，哈爾濱醫科大學在美國營養學會《營養學雜志》上發表的一項研究發現了咖啡與癌癥風險的關聯：每天喝超過2杯無糖咖啡的人，癌癥發生風險降低5%，死亡風險減少11%。

該研究納入了超過18萬名參與者的健康數據，他們年齡在37—73歲之間，在8.8年隨訪期間發現：每天喝超過2杯加糖咖啡的人，癌癥發生風險反而上漲6%，死亡風險飆升25%（一杯咖啡為250毫升），特別是呼吸系統的癌癥對咖啡和茶的影響尤為敏感。

New research warns that the health effects of coffee may depend heavily on how it is consumed.

In June 2024, researchers from Harbin Medical University published a large-scale study in The Journal of Nutrition, analyzing health data from over 180,000 participants aged 37 to 73 over an 8.8-year period. The study found that individuals who drank more than two cups of unsweetened coffee daily had a 5 percent lower risk of developing cancer and an 11 percent reduction in mortality. In contrast, those who consumed more than two cups of sweetened coffee per day experienced a 6 percent increase in cancer risk and a 25 percent rise in overall mortality — with respiratory cancers showing the strongest association.

為什么咖啡在加糖后，作用天差地別？研究發現，無糖咖啡和茶富含多酚等抗氧化成分，能抑制慢性炎癥，減少細胞損傷，進而降低癌變幾率；相比之下，高糖攝入會導致血糖驟升，促進胰島素抵抗和氧化壓力，激活促癌信號通路，為癌細胞的生長提供有利環境。

那么愛喝咖啡的人，究竟該如何健康喝咖啡呢？

首選無糖咖啡

哈醫大的研究清晰地表明，無糖咖啡與健康益處（降低癌癥和死亡風險）相關聯，而加糖咖啡則顯著增加風險。

因此，建議盡量飲用不加糖/果汁的咖啡。如果覺得黑咖啡太苦，可以加入少量牛奶、燕麥奶或豆奶來增加順滑感和風味。

To reap the health benefits of coffee, researchers recommend sticking to unsweetened versions. If black coffee is too bitter, small amounts of milk, oat milk, or soy milk can be added to enhance flavor and smoothness without compromising health.

選擇喝咖啡的“黃金時段”

哈佛大學等對4萬多名成年人9—10年的跟蹤研究表明，上午喝咖啡，全因死亡率降低16%，心血管疾病死亡率降低31%，而全天喝咖啡則無此效果。

研究表明，每天上午適量飲用2—3杯咖啡，死亡風險降低更明顯。專家通常建議健康的成年人每日攝入的咖啡因不超過400毫克。

Research suggests that moderate consumption of 2-3 cups of coffee in the morning is associated with a more significant reduction in mortality risk. Health experts generally recommend that healthy adults limit their daily caffeine intake to no more than 400 milligrams.

忌空腹喝咖啡

餐后飲用咖啡，既能助消化，又能減少對腸胃的刺激。此外，盡量待咖啡冷卻至65攝氏度以下再飲用，避免高溫損傷食道。小口慢品既能發揮提神效果，又能細品咖啡的香氣。

Drinking coffee after meals can aid digestion while reducing stomach irritation. Additionally, it's best to let coffee cool below 65 C before drinking to avoid esophageal damage from hot liquids. Savoring it slowly in small sips not only enhances its energizing effect but also allows you to fully appreciate the coffee's aroma.

此外，咖啡在與某些藥物同時服用時也需謹慎，否則可能影響藥效或加重身體負擔。

鎮靜催眠藥+咖啡因：作用相抵。

咖啡因可引起中樞神經系統興奮，減弱鎮靜催眠藥物的助眠作用。代表藥物有地西泮、阿普唑侖、艾司唑侖等。

解熱鎮痛藥+咖啡因：加重胃刺激。

解熱鎮痛藥對胃黏膜有刺激作用，而咖啡因會增加胃酸分泌，加重藥物對胃黏膜的刺激，有胃出血的風險。代表藥物有布洛芬、阿司匹林等。

抗骨質疏松藥+咖啡因：加重骨質疏松。

咖啡因會加速體內鈣的清除，減少鈣質吸收，引起骨質疏松。代表藥物有阿侖膦酸鈉、碳酸鈣D3等。

Caution is also advised when coffee is consumed alongside certain medications. Caffeine can counteract the effects of sedatives and sleeping pills such as diazepam or alprazolam. When combined with painkillers like ibuprofen or aspirin, it may aggravate gastric irritation, increasing the risk of stomach bleeding. It can also interfere with calcium absorption and exacerbate osteoporosis when taken with bone health supplements like calcium carbonate or alendronate.

因此，咖啡并非健康“萬能藥”，規律作息、均衡飲食、適度運動等健康生活方式才是根本所在。

最后，不要將喝咖啡視為熬夜晚睡的“解藥”，更不可依賴咖啡彌補不良生活習慣帶來的危害。

Ultimately, coffee is not a cure-all. Even when consumed correctly, it cannot make up for unhealthy lifestyle habits. True well-being requires consistent sleep, a balanced diet, and regular exercise.

以上大家都記住了嗎？評論區聊聊，你日常都愛喝什么咖啡？

編輯：左卓

見習編輯：裴禧盈

實習生：李梓菲

來源：外研社UNIPUS

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