How to drink coffee in the healthiest way? Several benefits of drinking coffee

Coffee is one of the three major beverages in the world. With the development of the times, it is no longer a drink in Western countries. Many people in my country also like to drink coffee. In the past, Chinese people mainly drank tea, but since when, coffee has quietly replaced tea and become a daily must-drink for many young people. The pros and cons of drinking coffee on the human body have always been controversial. Some people think it is a treasure, while others think it does more harm than good to the body.

Drinking coffee does have many benefits

1. Coffee contains a variety of nutrients

Pure coffee is made by roasting raw coffee beans, grinding them into powder, and brewing them with hot water. Coffee beans are the kernels of the coffee tree fruit. Raw coffee beans are rich in sugars, proteins, vitamins and minerals. They can supplement some of the nutrients needed by the human body.

Someone once analyzed the nutritional components of 100g of coffee beans as a standard. To give a few simple ingredients, 100g of coffee beans contains 2.2g of water, 12.6g of protein, 16g of fat, 46.7g of sugars, 9g of cellulose, and 120mg of calcium.

However, during the roasting process, some proteins in coffee beans will denature, sugars tend to become mushy, and some vitamins will evaporate or be lost during roasting. During the brewing process, some nutrients will be diluted in the coffee liquid, but most of them will remain in the coffee grounds after brewing. Therefore, no matter how much coffee you drink, the nutrients you get are limited.

2. Black coffee has a weight loss effect

For coffee lovers, drinking black coffee is a good way to lose weight. Black coffee refers to pure coffee without sugar, milk, or anything else. Because there is no other partner, it has a strong bitter taste and very low calories. A cup of 100 grams of black coffee has only 2.55 kilojoules of calories.

Pure caffeine can directly burn fat. Drinking coffee combined with some exercise can have a good weight loss effect. A lot of exercise can increase the activity of caffeine in the body, thereby converting fat into fatty acids more quickly and excreting it from the body.

We need to remind you that the effect of coffee on weight loss varies from person to person, so don't hold too high hopes. Also, black coffee is more irritating to the stomach, so don't drink it on an empty stomach. Don't drink it after 8 p.m., as it may affect your sleep quality.

3. Caffeine is a "wake-up drug" for some people

Caffeine is a central nervous system stimulant. Small doses can excite the cerebral cortex, improve thinking activities, and increase sensitivity to the outside world. Large doses can excite the respiratory center and vasomotor center of the medulla oblongata, increasing the frequency and depth of breathing.

The higher the caffeine content in coffee, the better the refreshing effect. Therefore, many people will choose to make a cup of coffee when they are irritable or sleepy, and drinking it will make them forget their fatigue and become excited.

4. Reduce the risk of gallstones

Researchers at Harvard University in the United States found that people who drink 2 to 3 cups of coffee a day have a 30% to 40% lower chance of developing cholelithiasis than those who do not drink coffee. However, decaffeinated coffee does not have this effect. Therefore, they believe that this may be related to the fact that caffeine stimulates gallbladder contraction, reduces the cholesterol content in bile, and inhibits the formation of cholelithiasis.

5. Reduce the incidence of type 2 diabetes

Scholars from Harvard University in the United States also found that long-term consumption of caffeinated coffee can significantly reduce the incidence of type 2 diabetes, while drinking decaffeinated coffee will significantly reduce this effect. Therefore, they speculate that this is due to the effect of caffeine on glucose metabolism.

6. Protect cardiovascular system

South Korean researchers found through a study of 25,000 subjects that people who drink 3 to 5 cups of coffee (about 200 ml per cup) a day have a lower risk of cardiovascular disease. A study by the National Cancer Research Center of Japan showed that people who drink one cup of coffee a day have a lower risk of death from stroke than those who do not drink coffee.

7. Drinking coffee can prevent depression

People who drink coffee regularly will feel happier, less irritable, and better in mood. When you are irritable or depressed, drinking a cup of coffee can really calm your mood.

8. Drinking coffee is good for your skin

Coffee accelerates skin metabolism, speeds up the excretion of waste keratin, and lightens dark circles caused by poor circulation. In addition, it is an antioxidant. Drinking coffee regularly can keep skin cells full of vitality, prevent cell oxidation, and has a great effect in fighting aging.

Taboos of drinking coffee

1. Avoid drinking coffee and smoking

Research by medical experts shows that caffeine, under the influence of mutagenic substances such as nicotine in cigarettes, can easily cause mutations in certain tissues in the body and even lead to the formation of cancer cells. Therefore, when drinking coffee, you must abandon the bad habit of smoking at the same time.

2. Avoid adding too much sugar

Adding too much sugar to coffee will reflexively stimulate the islet cells in the pancreas to secrete a large amount of insulin, and excessive insulin can reduce the glucose content in the blood. Once the blood sugar level is too low, symptoms of hypoglycemia such as palpitations, dizziness, limb weakness, and drowsiness will occur.

In addition, it is not advisable to eat too much high-sugar food such as cakes and candies while drinking coffee, otherwise the above symptoms will occur.

3. Avoid excessive concentration

According to research, after drinking high-concentration coffee, the secretion of adrenaline in the body increases sharply, resulting in faster heart rate and significantly higher blood pressure. People are prone to abnormal phenomena such as nervousness, irritability, tinnitus and involuntary tremor of limbs. If this continues for a long time, it will be harmful to health. If you suffer from arrhythmia, tachycardia, neurosis and other diseases, drinking high-concentration coffee will trigger or aggravate the original condition. People with coronary heart disease and high blood pressure may even be in danger of inducing angina pectoris and cerebrovascular accidents if they drink strong coffee excessively. Generally speaking, the concentration of caffeine in each cup of coffee should not exceed 100 mg, and the amount of coffee consumed per day should not exceed 2 cups.

How to drink coffee in the healthiest way

10 grams of coffee powder with 50 ml of water for the best taste

The polyphenols contained in coffee are the most in green beans, and they are reduced during the roasting process. Although roasting will reduce chlorogenic acid, it will also synthesize some compounds, and its polyphenols and antioxidant capacity will not change. How can we maximize the use of the effective ingredients of coffee in the process of brewing coffee? You only need to use 50ml of water to brew 10g of coffee powder, which can utilize about 99% of the effective ingredients, and the coffee brewed in this way has the right proportion and is also very delicious.

When is the best time to drink coffee?

When people feel tired due to exercise or mental work, adenosine will gradually accumulate in the brain as a product of energy metabolism, causing people to feel tired. If you drink coffee at this time, the caffeine will replace adenosine in the brain and attach to the adenosine receptors, making people feel less tired and preventing sleepiness. If you drink coffee between naps, you can get a good mental state after 20-30 minutes. The human body secretes melatonin to resist the aging factor active oxygen when sleeping at night, and the polyphenols in coffee can resist it during the day to achieve an anti-aging effect. However, it should be noted that caffeine will stimulate excessive secretion of gastric acid, so people with excessive gastric acid should drink less coffee, and be careful not to drink coffee on an empty stomach.

Add some milk to make the caffeine absorbed more smoothly

People who like to drink coffee often also like the bitterness and sourness of coffee, but black coffee makes people feel a little headache. At this time, you can add milk and sugar to improve the taste without affecting the health properties.

Professionals point out that adding sugar or milk to coffee will not affect the absorption of polyphenols. A spoonful of coffee with about 5 grams of sugar will basically not affect blood sugar, nor will it hinder the fat-burning effect of coffee. However, if too much sugar is added, it will easily lead to excessive energy intake, so you must be careful. In addition, if a small amount of milk is added to coffee, it can slow down the body's absorption of caffeine. The rapid absorption of caffeine can easily stimulate excessive secretion of gastric acid, causing symptoms such as heartburn. Therefore, it is best to add a little milk to coffee for children or people with excessive gastric acid.

Don't drink too much coffee, pregnant women can actually drink it

Caffeine has medical effects. If the concentration of caffeine in the blood rises sharply, it may stimulate the central nervous system and cause mental symptoms such as dizziness, rapid heartbeat, excitement, and anxiety. If the concentration of caffeine in the blood exceeds 40 micrograms/ml, anyone may experience symptoms such as arrhythmia and convulsions. If you drink more than 10 cups in a row, other side effects may occur. Since caffeine can remain in the human body for about 5 hours, you should be careful not to drink coffee continuously.

Can pregnant women drink coffee? Many people are concerned about this question. The Financial Services Authority (FSA) of the United Kingdom issued a statement in 2008 stating that if pregnant women consume too much caffeine, it is easy to cause the fetus to lose weight and increase future health risks. Therefore, pregnant women should not consume more than 200 mg of caffeine per day. For pregnant women, they can drink coffee, but the amount should be controlled to 1-2 cups per day.

Drinking coffee does not cause colds

In a survey conducted in Japan on coffee polyphenol intake and skin condition, the relationship between coffee intake and body coldness was also investigated. The results showed that there is no correlation between drinking coffee and body coldness. On the contrary, caffeine has a thermogenic effect, and 3-4 cups of coffee can produce about 10% of heat. For people with low blood pressure and low body temperature, drinking a cup of coffee in the morning is a wise way to put a warm switch in the body, but it should be noted that it is best to drink hot coffee.