Hm.

嗯。

"Caffeine detoxes your body."

"咖啡因能為你的身體排毒"。

Oh, please, no.

哦，請不要。

"Caffeine is addictive."

"咖啡因是會上癮的。"

Both: Ooh, this is a good one.

哦，這是個好問題。

[both laugh]

[兩人都笑了]

Hi, my name is Dr. Sophie Balzora.

嗨，我的名字是蘇菲-巴爾佐拉博士。

I'm a gastroenterologist at NYU Grossman School of Medicine.

我是紐約大學格羅斯曼醫學院的一名胃腸病醫生。

Hi, my name is Dr. Ugo Iroku.

你好，我的名字是烏戈-伊羅庫博士。

I'm a gastroenterologist at Mount Sinai Hospital.

我是西奈山醫院的一名腸胃科醫生。

And today, we'll be debunking myths about caffeine.

而今天，我們將揭開關於咖啡因的神話。

"Caffeine is bad for you."

"咖啡因對你有害"。

Caffeine is not bad for you.

咖啡因對你來說並不壞。

So, there was a time where I must admit

是以，有一段時間，我必須承認

I had bought the hype that caffeine was bad for you,

我曾相信過關於咖啡因對人體有害的炒作。

but when you do the research,

但當你做研究的時候。

you find out that a lot of the concerns

你會發現，很多人的擔憂

really don't hold up.

真的站不住腳。

There are concerns about caffeine causing osteoporosis,

有人擔心咖啡因會導致骨質疏鬆症。

but when you look at it,

但當你看著它的時候。

the amount of milligrams that you need to consume

你需要消耗的毫克數量

to cause that are excessive of 700 milligrams a day.

導致每天過量的700毫克。

The amount of caffeine that's being consumed daily

每天消耗的咖啡因數量

is usually on the order of less than 300 milligrams a day.

通常是每天少於300毫克的數量。

And so a lot of these concerns

是以，這些擔憂中的很多

really don't apply at those levels.

在這些層面上真的不適用。

There's actually a lot of benefit to caffeine and coffee.

實際上，咖啡因和咖啡有很多好處。

So, there have been studies showing

是以，已經有研究表明

decrease in cancers like colon cancer,

結腸癌等癌症的減少。

head and neck cancers, breast cancer,

頭頸部癌症、乳腺癌。

chronic liver disease, a lot of other

慢性肝病，很多其他

kind of inflammatory conditions that we worry about.

我們所擔心的那種發炎狀況。

So chemicals that are able to act upon that

是以，能夠作用於這種情況的化學品

and reduce inflammatory processes,

並減少發炎過程。

and caffeine's one of those compounds that can do that.

而咖啡因是那些可以做到這一點的化合物之一。

Balzora: Three cups of coffee is seen

巴爾佐拉。看到三杯咖啡

to lower your risk of stroke in certain studies.

在某些研究中，可以降低你的中風風險。

Tea can do the same by lowering the risk by 20%,

茶也可以做到，將風險降低20%。

and also dark chocolate.

還有黑巧克力。

And in those few instances where your specialist

而在那些少數情況下，你的專家

may tell you to cut down on caffeine,

可能會告訴你要減少咖啡因。

whether it's your cardiologist or your gastroenterologist,

無論是你的心臟病專家還是你的胃腸病專家。

those are isolated cases, so speak to your doctor.

這些都是個別情況，請向你的醫生諮詢。

But in general,

但一般來說。

myth, caffeine is not, in general, bad for you.

神話，一般來說，咖啡因對你來說並不壞。

"Caffeine will make up for lost sleep."

"咖啡因會彌補失去的睡眠。"

Hm.

嗯。

That's a myth,

那是一個神話。

because there is nothing that can make up for lost sleep

因為沒有什麼可以彌補失去的睡眠

other than adequate, restful, replenishing sleep.

除了充足的、休息的、補充的睡眠之外。

All caffeine does is increase your alertness

咖啡因的作用是提高你的警覺性

and make you feel like you're more energetic,

並使你感覺自己更有活力。

but it doesn't actually give you more energy.

但它實際上並沒有給你帶來更多能量。

Nature has created an important molecule called adenosine,

大自然創造了一種叫做腺苷的重要分子。

and that's this molecule over here.

那就是這裡的這個分子。

And essentially, adenosine tells your brain

基本上，腺苷告訴你的大腦

it's time to go to bed.

是時候睡覺了。

What caffeine does is to block adenosine's message

咖啡因的作用是阻斷腺苷的資訊

and keep you thinking that you should be awake.

並讓你認為你應該是清醒的。

But when the effect of caffeine wears off,

但當咖啡因的效果消失後。

the adenosine's still there

腺苷仍然存在

and your body will still crash and go to bed.

而你的身體仍然會崩潰並上床睡覺。

If a person does choose to neglect their sleep

如果一個人確實選擇忽視他們的睡眠

and try to replace that with caffeine,

並嘗試用咖啡因來替代。

they're going to find that their sleep pattern

他們會發現，他們的睡眠模式

is just continually affected.

就是不斷地受到影響。

They'll have lower levels of REM sleep,

他們會有較低的快速眼動睡眠水準。

and if you drink too close to bedtime,

以及如果你在離睡覺時間太近時喝酒。

they'll actually have a decreased amount of sleep as well.

他們實際上也會有一個減少的睡眠量。

Balzora: Ultimately, the brain needs sleep,

巴爾佐拉。歸根結底，大腦需要睡眠。

and you're not going to get that from consuming

而你不會從消費中得到這些。

extra amounts of caffeine.

額外數量的咖啡因。

This is a good one.

這是個好主意。

"Decaf coffee doesn't have caffeine."

"無咖啡因的咖啡沒有咖啡因。"

I've been waiting to do this.

我一直在等著做這件事。

Balzora: Rip it! Iroku: Myth!

巴爾佐拉。撕掉它！Iroku。神話！

Decaf may sound like they've completely de'd the caf,

無咖啡因可能聽起來像他們已經完全取消了咖啡。

but it does not mean that.

但這並不意味著。

It just means it's reduced.

這只是意味著它被減少了。

I think by the FDA formal recommendations

我認為通過FDA的正式建議

are that they should be 95% of the caffeine

是，它們應該是95%的咖啡因。

taken away from a content before it can be called a decaf,

在被稱為無咖啡因之前，需要從內容中抽出一部分來。

but sometimes there can be variation from cup to cup to cup.

但有時不同的杯子之間可能會有差異。

You might see it somewhere

你可能會在某個地方看到它

in the order of 15 or so milligrams a cup,

在每杯15左右毫克的量級。

and, again, this is as compared to 80

而且，這也是與80年代相比的。

to, like, 160 milligrams,

到，比如，160毫克。

depending on the exact type of coffee you're drinking.

取決於你所喝的咖啡的確切類型。

As a gastroenterologist, if I'm talking to a person

作為一名腸胃病醫生，如果我和一個人談話時

who has a lot of acid reflux,

有很多胃酸反流的人。

sometimes what we want to do

有時我們想做的事

is to reduce the amount of caffeine that the person takes,

是減少該人的咖啡因用量。

not down to zero.

而不是下降到零。

The reduced amount sometimes does help that person

減少的金額有時確實有助於該人

get over their reflux symptoms a little better.

讓他們更好地克服反流症狀。

It's not zero, but it's a lot less caffeine

它不是零，但它的咖啡因少了很多

than typically you would find in that cup.

比通常情況下，你會發現在那個杯子裡。

"Drinking coffee will stunt your growth."

"喝咖啡會阻礙你的成長"。

So, thankfully, drinking coffee, drinking caffeine,

所以，幸好喝咖啡，喝咖啡因。

all those things do not stunt your growth.

所有這些事情都不會阻礙你的成長。

Most of our growth happens

我們的大部分增長髮生在

during our childhood and adolescence, of course.

當然，是在我們的童年和青少年時期。

Ultimately, once bone growth is complete,

最終，一旦骨骼生長完成。

then there's no stunting of growth that occurs.

那麼就不會出現生長遲緩的情況。

Iroku: When you look at the amount

Iroku:當你看到這個數字的時候

of caffeine consumption in teenagers,

青少年消費咖啡因的情況。

it usually typically maxes out

它通常通常是最大的

at about 80 milligrams a day,

每天約80毫克。

and any kind of risk to your bones

以及對你的骨骼有任何形式的風險

with calcium or magnesium loss,

有鈣或鎂流失。

again, usually occurs above 700 milligrams a day.

同樣，通常發生在每天700毫克以上。

So the kids will be fine.

所以孩子們會沒事的。

They're not consuming, in general,

一般來說，他們並不消費。

enough caffeine to really warrant any concern

足夠的咖啡因，真正值得關注

about calcium loss from their bones.

關於他們骨骼中的鈣質流失。

700, 800 grams a day,

每天700、800克。

that's at least eight-plus cups of coffee.

這至少是八杯以上的咖啡。

Iroku: That's a lot of coffee. Balzora: That's a huge amount.

Iroku: 那是很多的咖啡。巴爾佐拉。那是一個巨大的數量。

So, I mean, the things that affect bone growth the most

所以，我的意思是，對骨骼生長影響最大的事情是

would be the health status of the kid, chronic illnesses

將是孩子的健康狀況，慢性疾病

or something that causes malnutrition, for instance,

或導致營養不良的東西，例如。

genetics. So how tall are your parents,

遺傳學。那麼你的父母有多高。

how tall are your siblings?

你的兄弟姐妹們有多高？

Those are the types of things that really impact growth.

這些是真正影響增長的事情類型。

It's not really going to be caffeine consumption.

這並不是真的要消耗咖啡因。

What she said.

她說什麼。

"Caffeine in soda is much less than caffeine in coffee."

"蘇打水中的咖啡因比咖啡中的咖啡因少得多"。

Hm.

嗯。

I'm going to say that that's a myth.

我要說的是，那是一個神話。

I think that what's important to know,

我認為重要的是要知道這一點。

and I think what people don't really realize,

而我認為人們沒有真正意識到的是。

is that it really depends on the beverage.

是，這真的取決於飲料。

There are some sodas that have tons of caffeine, right?

有一些蘇打水有大量的咖啡因，對嗎？

Significantly higher amounts

顯著提高的金額

than what we consider in an average cup of coffee.

比我們認為的一杯普通咖啡要多。

You really got to look at that label

你真的要看一下這個標籤

to see what the caffeine content is.

來看看咖啡因含量是多少。

So, as you can see here,

是以，正如你在這裡看到的。

soda has 40 milligrams in that can of cola,

蘇打水在那罐可樂裡有40毫克的含量。

and that's greater than your shot of espresso,

而這比你的那杯濃縮咖啡更有意義。

which only has 27 milligrams.

其中只有27毫克。

At the same time, it's also less than your black tea,

同時，它也比你的紅茶少。

which has 45 milligrams;

其中有45毫克。

less than your instant coffee, at 82 milligrams;

比你的速溶咖啡少，為82毫克。

and less than your brewed coffee, at 95 milligrams.

而比你的沖泡咖啡少，為95毫克。

These are averages, but it just goes to show

這些都是平均數，但這恰恰說明了

that soda can just have more caffeine than some drinks

蘇打水的咖啡因含量比某些飲料多

and less than others.

而比別人少。

"Caffeine detoxes your body."

"咖啡因能為你的身體排毒"。

Oh, please, no.

哦，請不要。

One of the more common conversations

比較常見的對話之一

I'll have with my patients

我將與我的病人一起

is about this concept of detoxification.

是關於這個排毒的概念。

They might see something on the internet

他們可能在互聯網上看到一些東西

which promises that, no matter what you eat or consume,

其中承諾，無論你吃什麼或消費什麼。

that if you take this detoxification product,

如果你服用這種排毒產品。

it just takes out all the bad items

它只是把所有的壞東西拿出來

and leaves you feeling healthy.

並讓你感到健康。

Unfortunately, it's not that easy.

不幸的是，這並不那麼容易。

It's better to watch what you're putting in your body

最好是注意你在身體裡放的東西

before you put it in there

在你把它放在那裡之前

than to try to edit it after it's already been incorporated.

而不是在它已經被納入之後再去編輯它。

And so this concept of caffeine as a detoxifying agent

是以，這種將咖啡因作為排毒劑的概念

is one of them, because it can lead

是其中之一，因為它可以導致

to people using it as an enema.

到人們把它作為灌腸劑使用。

So that means when they insert fluid

是以，這意味著當他們插入液體時

into the rectum up to their colon.

進入直腸，直到他們的結腸。

But it's not safe, it has not been proven,

但這並不安全，它還沒有被證實。

and it could lead to a lot of injury in the colon,

並可能導致結腸的大量損傷。

burning, perforation even.

燃燒，甚至穿孔。

That is what the kidney's for,

這就是腎臟的作用。

that is what the liver's for,

這就是肝臟的作用。

that is what your intestines are for,

這就是你的腸子的作用。

really, is to get rid of waste.

實際上，是為了擺脫廢物。

If there's one detoxifying agent, it's just water.

如果有一種解毒劑，那就是水。

You just want to make sure you're drinking enough water

你只想確保你喝了足夠的水

so that your bowels are moving, your kidneys are happy,

這樣你的腸子就會蠕動，你的腎臟就會高興。

the urine is flowing. The body will take care of the rest.

尿液正在流動。身體會照顧到其餘部分。

"Caffeine dehydrates you."

"咖啡因會使你脫水"。

This is one of those tricky ones

這是其中一個棘手的問題

that's not completely true.

這並不完全正確。

Caffeine is a mild diuretic.

咖啡因是一種溫和的利尿劑。

If you consume about 300 milligrams of caffeine,

如果你消耗了大約300毫克的咖啡因。

it might slightly increase your urine output

它可能會稍微增加你的尿量

by about 4 fluid ounces,

約4液體盎司。

but that's not a large amount,

但這並不是一個大數目。

especially if you think about the fact

特別是如果你考慮到以下事實

that a lot of the ways we consume caffeine

我們消費咖啡因的許多方式

are filled with water themselves.

自己充滿了水。

So I'm going to call this: myth!

是以，我打算把這稱為：神話!

I could not agree more, Ugo.

我非常同意，烏戈。

I think that's a huge myth.

我認為這是一個巨大的神話。

I think that people can get thirsty after drinking caffeine,

我認為，人們在喝了咖啡因後會感到口渴。

especially if you're adding things to the caffeine, right,

特別是如果你在咖啡因中添加東西，對。

or if there's a lot of extra sugar in that caffeine.

或者，如果那咖啡因裡有很多額外的糖。

Then that can make you thirsty,

那麼這就會使你感到口渴。

and so it's not really the caffeine itself

是以，這並不是真正的咖啡因本身

that is causing that sensation of thirst,

導致這種口渴的感覺。

but perhaps the additives to the drink as a whole.

但也許是整個飲料的添加劑。

The other thing is that everyone gets thirsty,

另一件事是，每個人都會感到口渴。

and so you probably just aren't drinking enough fluids.

所以你可能只是沒有喝足夠的液體。

So a cup of coffee is not going to do it.

所以一杯咖啡是無法做到的。

Make sure you're drinking a lot of fluid throughout the day.

確保你在一天中喝大量的液體。

"Caffeine is addictive."

"咖啡因是會上癮的。"

Both: Ooh, this is a good one.

哦，這是個好問題。

[both laugh]

[兩人都笑了]

Caffeine is not considered an addicting substance.

咖啡因不被認為是一種成癮性物質。

There is a need to use it oftentimes

有必要經常性地使用它

routinely to maintain alertness,

例行保持警覺性。

especially in the morning, right upon rising,

特別是在早晨，剛起床時。

but at the end of the day,

但在一天結束的時候。

it's considered that your physical dependence

認為你的身體依賴性

on caffeine as a substance is not so severe

對咖啡因這種物質的影響沒有那麼嚴重

to truly call it an addiction.

才能真正稱之為上癮。

If you were to go cold turkey with your coffee intake,

如果你對你的咖啡攝入量進行冷火雞處理。

as much as that scares you,

儘管這讓你感到害怕。

you'd feel horrible for about a day or two.

你會在一兩天內感覺很糟糕。

Lasting for an additional week, you would feel off,

再持續一個星期，你就會覺得不對勁。

but then you'd find yourself back to a new normal.

但隨後你會發現自己回到了一個新的常態。

And so, no, caffeine is not necessarily

是以，不，咖啡因不一定是

an addictive substance.

一種令人上癮的物質。

Caffeine is short acting.

咖啡因是短效的。

There's no danger in going completely cold turkey

完全冷處理沒有任何危險

from drinking caffeine every day,

從每天喝咖啡因開始。

multiple cups, to just stopping.

多個杯子，到剛剛停止。

"Having more than one cup of coffee a day is bad for you."

"每天喝超過一杯咖啡對你有害"。

Hm.

嗯。

I'd say that's definitely a myth.

我想說這絕對是一個神話。

The general thought is that,

一般的想法是，。

if you're consuming 400 milligrams or less

如果你的消費量為400毫克或更少

of caffeine in a day,

的咖啡因在一天內。

that's a very safe amount for you to consume.

這對你來說是非常安全的消耗量。

Now, what you have to remember is what's in a cup

現在，你必須記住的是杯子裡的東西

may differ depending on exactly how big that cup is

可能會有所不同，這取決於那個杯子到底有多大

and exactly what type

以及到底是什麼類型

of caffeine preparation you're drinking,

你所喝的咖啡因製劑。

so you want to define what a cup is.

所以你要定義什麼是杯子。

Typically, it's 8 fluid ounces.

通常情況下，它是8液體盎司。

You can have many of those

你可以有很多這樣的

before you run into that 400 level,

在你遇到那個400級之前。

which is considered a nice low level

這被認為是一個不錯的低水平

that you can reach every day.

你每天都能達到的。

Well, not all things are equal.

嗯，不是所有的東西都是平等的。

It applies to different people,