“每天一杯咖啡是续命还是促癌”上热搜！网友：周一美式，一周没事......

　　近日，话题“每天一杯咖啡是续命还是促癌”冲上热搜。

　　咖啡，作为不少人生活中的“续命神器”，除了有提神醒脑功效之外，还因其对健康有益而备受青睐。

　　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?

　　不少爱喝咖啡的网友称：“咖啡是自己的‘能量水’”“我的生命体征是靠咖啡维持的”……

　　然而，日前有多项研究发现：咖啡喝对了是“续命水”，喝错了反而是“促癌水”！

　　今年6月，哈尔滨医科大学在美国营养学会《营养学杂志》上发表的一项研究发现了咖啡与癌症风险的关联：每天喝超过2杯无糖咖啡的人，癌症发生风险降低5%，死亡风险减少11%。

　　该研究纳入了超过18万名参与者的健康数据，他们年龄在37—73岁之间，在8.8年随访期间发现：每天喝超过2杯加糖咖啡的人，癌症发生风险反而上涨6%，死亡风险飙升25%（一杯咖啡为250毫升），特别是呼吸系统的癌症对咖啡和茶的影响尤为敏感。

　　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.

　　为什么咖啡在加糖后，作用天差地别？研究发现，无糖咖啡和茶富含多酚等抗氧化成分，能抑制慢性炎症，减少细胞损伤，进而降低癌变几率；相比之下，高糖摄入会导致血糖骤升，促进胰岛素抵抗和氧化压力，激活促癌信号通路，为癌细胞的生长提供有利环境。

　　那么爱喝咖啡的人，究竟该如何健康喝咖啡呢？

　　首选无糖咖啡

　　哈医大的研究清晰地表明，无糖咖啡与健康益处（降低癌症和死亡风险）相关联，而加糖咖啡则显著增加风险。

　　因此，建议尽量饮用不加糖/果汁的咖啡。如果觉得黑咖啡太苦，可以加入少量牛奶、燕麦奶或豆奶来增加顺滑感和风味。

　　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.

　　选择喝咖啡的“黄金时段”

　　哈佛大学等对4万多名成年人9—10年的跟踪研究表明，上午喝咖啡，全因死亡率降低16%，心血管疾病死亡率降低31%，而全天喝咖啡则无此效果。

　　研究表明，每天上午适量饮用2—3杯咖啡，死亡风险降低更明显。专家通常建议健康的成年人每日摄入的咖啡因不超过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

　　餐后饮用咖啡，既能助消化，又能减少对肠胃的刺激。此外，尽量待咖啡冷却至65摄氏度以下再饮用，避免高温损伤食道。小口慢品既能发挥提神效果，又能细品咖啡的香气。

　　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，咖啡在与某些药物同时服用时也需谨慎，否则可能影响药效或加重身体负担。

　　镇静催眠药+咖啡因：作用相抵。

　　咖啡因可引起中枢神经系统兴奋，减弱镇静催眠药物的助眠作用。代表药物有地西泮、阿普唑仑、艾司唑仑等。

　　解热镇痛药+咖啡因：加重胃刺激。

　　解热镇痛药对胃黏膜有刺激作用，而咖啡因会增加胃酸分泌，加重药物对胃黏膜的刺激，有胃出血的风险。代表药物有布洛芬、阿司匹林等。

　　抗骨质疏松药+咖啡因：加重骨质疏松。

　　咖啡因会加速体内钙的清除，减少钙质吸收，引起骨质疏松。代表药物有阿仑膦酸钠、碳酸钙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“万能药”，规律作息、均衡饮食、适度运动等健康生活方式才是根本所在。

　　最后，不要将喝咖啡视为熬夜晚睡的“解药”，更不可依赖咖啡弥补不良生活习惯带来的危害。

　　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.

　　以上大家都记住了吗？评论区聊聊，你日常都爱喝什么咖啡？

　　编辑：左卓

　　见习编辑：裴禧盈

　　实习生：李梓菲

　　来源：外研社UNIPUS