咖啡的7大益处（中英对照）

在健康领域，咖啡一直被列入黑名单，甚至与烟酒齐名，但是实际情况真的如此吗？

Coffee isn’t just warm and energizing, it may also be extremely good for you. In recent years, scientists have studied the effects of coffee on various aspects of health and their results have been nothing short of amazing.

除去暖身子外加提神，咖啡可还有不少好处哦。最近几年，科学家们研究了咖啡对于健康各个方面的影响，结论可能会让你大吃一惊哦。

Here’s why coffee may actually be one of the healthiest beverages on the planet.

下面就是为啥咖啡是地球上最健康的饮料之一的原因。

1. Coffee Can Make You Smarter

咖啡能让你更聪明

Coffee doesn’t just keep you awake, it may literally make you smarter as well. The active ingredient in coffee is caffeine, which is a stimulant and the most commonly consumedpsychoactive substance in the world. Many controlled trials have examined the effects of caffeine on the brain, demonstrating that caffeine can improve mood, reaction time, memory, vigilance and general cognitive function.

不仅提神，还能让你更聪明。咖啡里面的兴奋成分是咖啡因，这是最常见的兴奋剂。很多实验表明咖啡因对大脑的有着积极的作用，能改善心情，减少反应时间，提升记忆力，提高警觉以及认知功能。

Bottom Line: Caffeine potently blocks an inhibitory neurotransmitter in the brain, leading to a net stimulant effect. Controlled trials show that caffeine improves both mood and brain function.

总结：咖啡因能阻隔大脑中的神经元，达到刺激效果。实验表明咖啡因对情绪和大脑运作都有好处。

2. Coffee Can Help You Burn Fat and Improves Physical Performance

咖啡能燃烧脂肪提高身体活动能力

There’s a good reason why you will find caffeine in most commercial fat burning supplements. Caffeine, partly due to its stimulant effect on the central nervous system, both raises metabolism and increases the oxidation of fatty acids. Caffeine can also improve athletic performance by several mechanisms, including by mobilizing fatty acids from the fat tissues. In two separate meta-analyses, caffeine was found to increase exercise performance by 11-12% on average.

让我来说说为什么咖啡因是脂肪燃烧成分中最经济的方式吧。咖啡因，对中枢神经系统有着一定的刺激效果，会提高新陈代谢和脂肪酸的氧化。咖啡还能提升运动的几个机制，包括从脂肪组织中活化脂肪酸。两次单独的荟萃分析中显示咖啡因能总体提高11%-12%的体能表现。

Bottom Line: Caffeine raises the metabolic rate and helps to mobilize fatty acids from the fat tissues. It can also enhance physical performance.

总结：咖啡因提高新陈代谢的速度，从脂肪组织中活化脂肪酸。还能提高体能活动表现。

3. Coffee May Drastically Lower Your Risk of Type II Diabetes

咖啡能降低患二类糖尿病的风险

In observational studies, coffee has been repeatedly associated with a lower risk of diabetes. The reduction in risk ranges from 23% all the way up to 67%. A massive review article looked at 18 studies with a total of 457,922 participants. Each additional cup of coffee per day lowered the risk of diabetes by 7%. The more coffee people drank, the lower their risk.

在观察研究中发现，咖啡能有效(23%-67%)降低患糖尿病的风险。在对45万7922位调查者的18项研究显示，每天一杯咖啡能降低7%的患病率。人们喝的咖啡越多，风险就越小。

Bottom Line: Drinking coffee is associated with a drastically reduced risk of type II diabetes. People who drink several cups per day are the least likely to become diabetic.

总结：喝咖啡能降低换二类糖尿病的风险。每天喝几杯咖啡的人更不容易得糖尿病。

4. Coffee May Lower Your Risk of Alzheimer’s and Parkinson’s

咖啡能降低患老年痴呆症和帕金森症的风险

Not only can coffee make you smarter in the short term, it may also protect your brain in old age. Alzheimer’s disease is the most common neurodegenerative disorder in the world and a leading cause of dementia. In prospective studies, coffee drinkers have up to a 60% lower risk of Alzheimer’s and dementia. Parkinson’s is the second most common neurodegenerative disorder, characterized by death of dopamine-generating neurons in the brain. Coffee may lower the risk of Parkinson’s by 32-60%.

不仅能让你短期内变得更加聪明，还能在年老时保护你的大脑。阿尔茨海默病是世界上最常见的神经系统退行性疾病，也是痴呆的主要原因。在调查研究中发现，咖啡饮用者能降低60%的患阿尔茨海默病风险。帕金森则是世界上第二大神经系统退行性疾病，特征常表现为脑内神经死亡。咖啡能降低换帕金森病32%-60%的风险。

Bottom Line: Coffee is associated with a much lower risk of dementia and the neurodegenerative disorders Alzheimer’s and Parkinson’s.

总结：咖啡能大大降低患神经系统退行疾病阿尔茨海默病和帕金森病的风险。

5. Coffee May be Extremely Good For Your Liver

咖啡对肝脏极有好处

The liver is a remarkable organ that carries out hundreds of vital functions in the body. It is very vulnerable to modern insults such as excess consumption of alcohol and fructose. Cirrhosis is the end stage of liver damage caused by diseases like alcoholism and hepatitis, where liver tissue has been largely replaced by scar tissue. Multiple studies have shown that coffee can lower the risk of cirrhosis by as much as 80%, the strongest effect for those who drank 4 or more cups per day. Coffee may also lower the risk of liver cancer by around 40%.

肝脏是人体中最重要的器官，承担着成百上千种重要的机体功能。现代生活下，如过度饮酒和吃糖都会对肝脏造成一定的损害。肝硬化是肝损伤的最后阶段，由酗酒或肝炎引起，到最后肝组织基本上被瘢痕代替。很多研究发现咖啡能降低80% 肝硬化的风险，特别是对那些每天喝多于4杯咖啡的人。而咖啡还可以减少40%患肝癌的风险。

Bottom Line: Coffee appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%.

总结：咖啡能对肝组织紊乱有一定的抵抗作用，减少40%患肝癌的风险，以及80%患肝硬化的风险。

6. Coffee May Decrease Your Risk of Dying

咖啡能降低死亡率

Many people still seem to think that coffee is unhealthy. This isn’t surprising though, since it is very common for conventional wisdom to be at exact odds with what the actual studies say. In two very large prospective epidemiological studies, drinking coffee was associated with a lower risk of death by all causes. This effect is particularly profound in type II diabetics, one study showing that coffee drinkers had a 30% lower risk of death during a 20 year period.

很多人还是觉得咖啡不健康。这也不奇怪，真理刚被提出时，总会被怀疑是谬论。在两大前瞻性流行病研究中，喝咖啡能降低各种原因的死亡率。对二类糖尿病中的效果也极其明显，研究表明20年来咖啡饮用者降低了30%的死亡率。

Bottom Line: Coffee consumption has been associated with a lower risk of death in prospective epidemiological studies, especially in type II diabetics.

总结：在前瞻性流行病研究中发现，咖啡能降低死亡率，尤其是二类糖尿病。

7. Coffee is Loaded With Nutrients and Antioxidants

咖啡富含营养和抗氧化剂

Coffee isn’t just black water. Many of the nutrients in the coffee beans do make it into the final drink, which actually contains a decent amount of vitamins and minerals.

咖啡不止是黑色的水。咖啡豆里富含大量的营养元素，如维他命和矿物质，到最后都能被我们饮下。

But this isn’t all. Coffee also contains a massive amount of antioxidants. In fact, coffee is the biggest source of antioxidants in the western diet, outranking both fruits and vegetables combined.

还没说完，咖啡还富含抗氧化剂。实际上，咖啡是西方食物中含抗氧化剂最多的，超过蔬菜和水果的总和哦。

Bottom Line: Coffee contains a decent amount of several vitamins and minerals. It is also the biggest source of antioxidants in the modern diet.

总结：咖啡富含维他命和矿物质，也是现代饮食中含氧化剂最多的饮品。