大家早上好，我是菲帝纳斯，今天来说一下我们的茶叶对我们有什么影响

茶，是中国传统文化的一部分，常被认为是养生佳品，更有养心之效。不过，随着近年西方饮食习惯的影响，咖啡的出现率越来越高，其保健功效也被肯定。茶和咖啡，到底喝哪个更健康呢？

Tea, as a part of Chinese traditional culture, is often considered to be a good health product, which is more effective in nourishing the heart. However, with the influence of western dietary habits in recent years, the occurrence rate of coffee is getting higher and higher, and its health care effect is also affirmed. Which is healthier, tea or coffee?

一、茶和咖啡，每天喝哪个更健康？

1、 Which is healthier, tea or coffee?

1、提神醒脑——平局

1. Refreshing - draw

从提神醒脑的角度来说，茶和咖啡打成平局。茶和咖啡都有提神醒脑的功能，主要起作用的是两者均含有的咖啡因。咖啡因可以刺激中枢神经系统，增强肌肉的伸缩能力，赶走睡意，帮助恢复精力，缓解疲劳。

From the perspective of refreshing, tea and coffee are tied. Tea and coffee have the function of refreshing and refreshing, and the main effect is the caffeine contained in both. Caffeine can stimulate the central nervous system, enhance muscle expansion and contraction, drive away sleepiness, help recover energy and relieve fatigue.

2、促消化——茶胜

2. Promote digestion - tea wins

从促消化的角度来说，茶更胜一筹。茶叶中含有的咖啡因、茶碱、可可碱等成分，可以帮助刺激胃酸分泌，加强胃动力，从而使食物能够更快被消化。一定程度上改善人体的消化功能，促进新陈代谢。

From the perspective of promoting digestion, tea is better. Tea contains caffeine, theophylline, theobromine and other ingredients, which can help stimulate the secretion of gastric acid, strengthen gastric motility, so that food can be digested faster. To some extent, it can improve the digestive function of the human body and promote metabolism.

3、预防慢性病——各有所长

3. Prevention of chronic diseases - each has its own advantages

从预防慢性病的角度来说，茶和咖啡各有所长。

From the perspective of prevention of chronic diseases, tea and coffee have their own advantages.

先来看看关于茶方面的研究成果：

Let's take a look at the research results on tea:

①我国顾东风院士团队发表在《欧洲预防心脏病学杂志》上的一项研究显示：绿茶或能降低动脉粥样硬化性心血管疾病和全因死亡风险。原因可能与绿茶没有经过发酵，含有丰富的多酚有关。多酚可以缓解氧化应激，减轻炎症。

① A study published in the European Journal of Preventive Cardiology by Gu Dongfeng's team of academicians in China shows that green tea may reduce the risk of atherosclerotic cardiovascular disease and all-cause death. The reason may be that green tea has not been fermented and contains rich polyphenols. Polyphenols can alleviate oxidative stress and inflammation.

②新加坡国立大学发表的一项研究则发现：习惯性定期饮茶对大脑组织有积极影响，或能提高大脑功能和结构连接的效率，从而起到预防阿尔茨海默病的作用。

② A study published by the National University of Singapore found that habitual regular tea drinking has a positive impact on brain tissue, or can improve the efficiency of brain function and structural connection, thus playing a role in preventing Alzheimer's disease.

那么，咖啡的研究成果又如何呢？

So, what about the results of coffee research?

①2021年6月22日，BMC Public Health期刊上发表了一项来自于南安普顿大学和爱丁堡大学的研究人员合作的论文，该研究提供了一组数据，认为每日喝3-4杯咖啡可以将慢性肝病发病风险降低21%，脂肪肝病风险降低20%，慢性肝病死亡风险降低49%。

① On June 22, 2021, BMC Public Health Journal published a paper co authored by researchers from the University of Southampton and the University of Edinburgh, which provided a set of data. It was believed that drinking 3-4 cups of coffee a day could reduce the risk of chronic liver disease by 21%, the risk of fatty liver disease by 20%, and the risk of death from chronic liver disease by 49%.

②2022年1月2日，英国和匈牙利科研团队在医学期刊European Journal of Preventive Cardiology发表了一项针对47万人的研究调查，结果发现：每天喝不超过三杯咖啡可以有效降低罹患中风和致命心脏病的风险。

② On January 2, 2022, British and Hungarian research teams published a research survey on 470000 people in the European Journal of Preventive Cardiology, a medical journal. The results showed that drinking no more than three cups of coffee a day can effectively reduce the risk of stroke and fatal heart disease.

③我国著名心血管专家胡大一教授也曾表示：生咖啡豆富含的多种营养成分对心脑血管有一定的保护作用，特别是其中的绿原酸元素。如果能将饮用含糖饮料的习惯改变为适量饮用咖啡，则可以优化饮水摄入、增加脂肪氧化率、促进体重体脂的减少，进而促进甘油三酯下降、降低心血管疾病风险。

③ Professor Hu Dayi, a famous cardiovascular expert in China, also said that raw coffee beans contain a variety of nutrients that have a certain protective effect on cardiovascular and cerebrovascular systems, especially the element of chlorogenic acid. If the habit of drinking sugary drinks can be changed to drinking coffee in an appropriate amount, it can optimize drinking water intake, increase the rate of fat oxidation, promote the reduction of body weight and fat, thereby promoting the decline of triglycerides and reducing the risk of cardiovascular disease.

4、防癌抗癌——两者作用都微乎其微

4. Cancer prevention and anti-cancer - both have little effect

早在1990年，咖啡因由于被认为具有“膀胱癌致癌风险”，因而被世界卫生组织（WHO）列为“可能致癌物”。一直到了2016年，综合参考多方研究，咖啡才被“正名”，WHO癌症研究学会宣布将其从致癌物行列中移除，否定了咖啡的致癌风险。

As early as 1990, caffeine was listed as a "possible carcinogen" by the World Health Organization (WHO) because it was considered to be "carcinogenic risk of bladder cancer". It was not until 2016 that coffee was "renamed" after comprehensive reference to multiple studies. The WHO Cancer Research Society announced that it would be removed from the list of carcinogens, denying the cancer risk of coffee.

2019年，澳大利亚的研究人员发表在《国际流行病学杂志》上的研究再次表明：喝咖啡与癌症的发生无明显关联。研究人员对英国生物医学库中随机选取了4.6万人，他们都是被诊断为最具侵袭性癌症类型的患者，最后共有约7000人死于癌症。进行对照分析之后，研究人员得出结论：一个人每天喝多少咖啡与癌症的发生没有明显关联。

In 2019, the research published by Australian researchers in the International Journal of Epidemiology once again showed that coffee drinking was not significantly associated with cancer. The researchers randomly selected 46000 people from the British Biomedical Library, who were all diagnosed as the most aggressive type of cancer, and finally about 7000 people died of cancer. After a controlled analysis, the researchers concluded that how much coffee a person drank per day was not significantly associated with cancer.

那么，茶与癌症有没有关系呢？

So, is tea related to cancer?

今年5月，一项刊登在BJC上的研究纳入了来自全球的22项研究中9438例胃癌患者和20,451名对照数据，分析之后发现：喝茶与胃癌之间存在弱负相关性，规律喝茶的人与不经常喝茶的人相比，胃癌风险可降低9%，且具有统计学意义。

In May this year, a study published on BJC included 9438 gastric cancer patients and 20451 control data from 22 studies around the world. After analysis, it was found that there was a weak negative correlation between tea drinking and gastric cancer. Compared with people who did not drink tea regularly, the risk of gastric cancer could be reduced by 9%, which was statistically significant.

然而，另一项针对50万（其中有效受试者为45万多）中国成年人的前瞻性研究却有不同的结论。该研究来自于北京大学的李立明教授团队，在排除吸烟、喝酒等干扰因素之后，研究人员发现：与每周喝茶次数少于1次的人相比，每天添加茶叶量超过4g的人，发生胃癌的风险会增加46%，但是整体癌症风险以及发生肺癌、结直肠癌和肝癌的风险无明显差别。

However, another prospective study on 500000 Chinese adults (including more than 450000 effective subjects) has different conclusions. The study was conducted by Professor Li Liming from Peking University. After excluding the interference factors such as smoking and drinking, the researchers found that compared with those who drank tea less than once a week, those who added more than 4g of tea per day would have a 46% increased risk of gastric cancer, but there was no significant difference in the overall cancer risk and the risk of lung cancer, colorectal cancer and liver cancer.

因此，结合上述多项研究，无论是咖啡还是茶，其实抗癌致癌作用都不是很明确。

Therefore, combined with the above studies, whether it is coffee or tea, its anti-cancer and carcinogenic effects are not very clear.

值得注意的是，虽然科学家们一直在研究探析咖啡与茶的健康问题，但这些研究本身都可能存在一定的局限，不够全面。即便这两种饮料中含有某些抗癌活性成分，但想仅靠饮用的途径就达到防癌或抗癌作用，明显是不实际的。

It is worth noting that although scientists have been studying the health problems of coffee and tea, these studies may have some limitations and are not comprehensive enough. Even though these two drinks contain some anti-cancer active ingredients, it is obviously impractical to achieve anti-cancer or anti-cancer effects only by drinking.

因此，无论咖啡还是茶，充其量就是饮品，不能将其当作保健品，更不能过分期待它们有显著的防病功能。平时喝茶还是喝咖啡，根据个人口味喜好选择即可。

Therefore, no matter coffee or tea, it is at best a drink. It cannot be regarded as a health product, nor can it be expected to have significant disease prevention functions. Usually, you can choose tea or coffee according to your personal taste.

二、无论茶还是咖啡，过量都不好

2、 It's not good to overdo tea or coffee

虽然上述研究告诉我们，茶和咖啡都有健康益处，但也仅仅是辅助作用，且需在“适量”的前提下才能显现。凡事过犹不及，无论茶还是咖啡，喝多了都只会适得其反。

Although the above research tells us that both tea and coffee have health benefits, they are only auxiliary effects and can only be shown under the premise of "proper amount". Too much is too little. Drinking too much tea or coffee will only backfire.

茶叶中含有单宁、草酸和多酚类物质这3种主要的抗营养素，单宁会和铁、锌等结合形成复合分子并随粪便排出体外。如果缺铁严重，就可能导致贫血。此外，单宁还可能引起腹胀、腹泻、便秘等胃肠道不适。草酸则会降低钙的利用率，引发一系列的健康隐患。多酚类物质则会抑制铁的吸收，影响蛋白质的正常消化。

Tea contains tannin, oxalic acid and polyphenols, which are three major anti nutrients. Tannin will combine with iron, zinc, etc. to form complex molecules and be excreted with feces. If iron deficiency is serious, it may lead to anemia. In addition, tannin may also cause gastrointestinal discomfort such as abdominal distension, diarrhea and constipation. Oxalic acid will reduce the utilization rate of calcium, causing a series of health risks. Polyphenols will inhibit the absorption of iron and affect the normal digestion of protein.

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