Name: 咖啡還是茶，哪個對你更好？ (Coffee or tea, which is better for you?)
Uploaded: 2025-11-17T21:01:10.000Z
Duration: 5 min 36 s

Is tea healthier than coffee or is it the other way around?

茶比咖啡更健康嗎？還是相反呢？

哪一個對你來說是最好的飲品？

One similarity between tea and coffee is both drinks contain caffeine, but very different amounts.

茶和咖啡的一個相似點是兩者都含有咖啡因，但含量非常不同。

Ground-brewed coffee has about 100 milligrams of caffeine per cup;

研磨沖煮咖啡每杯大約含有 100 毫克咖啡因；

while instant coffee, on the other hand, has about 60 milligrams of caffeine.

另一方面，即溶咖啡大約含有 60 毫克咖啡因。

And decaf has even less, not zero, but a lot less.

而脫因咖啡含量更低，不是零，但低很多。

As for tea, black tea has about 50 milligrams of caffeine per cup, so not that different from instant coffee. Surprisingly.

至於茶，紅茶每杯大約含有 50 毫克咖啡因，所以和即溶咖啡其實沒有差那麼多——令人驚訝。

綠茶含量更低，大約是紅茶的一半。

So about 28 milligrams of caffeine per cup.

所以每杯大約含 28 毫克咖啡因。

And then herbal teas like chamomile have no caffeine.

而像洋甘菊這類花草茶則完全不含咖啡因。

But there are some types of tea that are pretty high in caffeine.

但有些茶類的咖啡因含量其實相當高。

So Matcha, for example, which is powdered green tea, has about 70 milligrams of caffeine per cup.

例如抹茶，也就是粉末綠茶，每杯大約含有 70 毫克咖啡因。

So tea can actually contain a substantial amount of caffeine, depending on the type of tea.

所以茶依種類不同，其實可能含有相當可觀的咖啡因。

But the thing with tea is it also contains this other molecule called L-theanine,

但茶的特點是它還含有另一種分子，叫做 L-茶胺酸，

which is an amino acid that crosses the blood-brain barrier and can influence your nervous system.

它是一種能穿過血腦障壁並影響你的神經系統的胺基酸。

And that helps give you that smooth, calm energy of tea and less of a crash, as opposed to coffee,

這就是為什麼茶能給你那種平滑、平靜的能量感，且比較不會崩 crash，相較於咖啡，

which hits a lot harder and gives you that characteristic alertness and adrenaline.

咖啡的效果強烈得多，也會給你典型的警醒感和腎上腺素反應。

There's also a host of other molecules in both tea and coffee, a host of other phytonutrients with all kinds of beneficial effects.

茶與咖啡中還含有一大堆其他分子，一大堆其他植物營養素，具有各種有益效果。

So coffee, for example, has something called chlorogenic acids, which have an antioxidant activity.

例如咖啡含有被稱為綠原酸的物質，具有抗氧化作用。

While tea is high in catechins, which have anti-inflammatory and also some metabolic benefits.

而茶則富含兒茶素，具有抗發炎及一些代謝方面的益處。

Now, let's look at the net effect of these two beverages on human health.

現在我們來看看這兩種飲品對人類健康的淨效應。

Both drinks coffee and tea, generally linked to benefits, lower risk of heart disease in the general range of two to five cups a day.

咖啡和茶兩者，在每日 2 到 5 杯的範圍內，一般都與心臟病風險較低有關。

Now this varies a bit, depending on the specific type.

但這會因種類不同而有些差異。

So for black tea, for example, there's some evidence that the sweet spot is a little lower,

例如紅茶，有一些證據顯示最佳飲用量會稍微低一些，

around two or three cups a day and above four cups a day, the benefit seems to go away.

大約是每天 2 到 3 杯，而超過 4 杯以上似乎益處就消失了。

While for green tea, we see a continuous trend of benefit increasing with more green tea intake.

而對綠茶而言，我們看到的趨勢是：喝得越多，益處越大。

Also under this umbrella of heart disease, if you have cholesterol issues, if your cholesterol numbers tend to run a little high,

另外在心臟疾病範疇下，如果你有膽固醇問題，也就是膽固醇偏高，

you want to be careful with unfiltered coffee, because coffee contains some molecules called diterpenes, which can raise your cholesterol level.

你需要小心未過濾咖啡，因為咖啡含有一種稱為二萜類的分子，會提高你的膽固醇水平。

而二萜類會在過濾過程中被移除。

Interestingly, the process of making instant coffee removes diterpenes, so either of those approaches work.

有趣的是，即溶咖啡的製作過程會去除二萜類，因此這兩種方法都可行。

And lastly, [be] careful with the additives, the cream, the sugar, all this stuff that we add on top of the coffee or the tea,

最後，請注意添加物——奶精、糖、我們加到咖啡或茶裡的所有東西，

often, that's more the issue and not the drink itself.

通常問題在這些，而不是飲品本身。

And the evidence is actually stronger for coffee in this chapter.

在這一章節中，證據其實比較有利於咖啡。

So we consistently see lower risks of liver cancer in coffee drinkers compared to non-drinkers.

我們持續看到咖啡飲用者的肝癌風險比不喝咖啡的人更低。

Also endometrial cancer, and also possible linked to lower risk of colorectal cancer in coffee drinkers.

另外還有子宮內膜癌，以及可能降低結直腸癌風險的證據。

With tea, the evidence is more unclear, more up in the air.

至於茶，證據比較不明確，較不一致。

There's a possible link between tea intake and lower risk of oral cancer,

有一些可能的關聯，像是茶攝取與口腔癌風險較低，

but in general, for most cancer types, no consistent link with tea intake either way.

但整體而言，多數癌症類型中，茶的攝取沒有一致的結果。

Neither drink is harmful as far as cancer,

兩種飲品在癌症方面都不是有害的，

but we see a stronger link with lower risk of certain types of cancer with coffee.

但我們看到咖啡與某些癌症風險降低之間的關聯更強。

While we're talking about cancer, there is a link between either drink and higher risk of esophageal cancer if the drink is consumed very hot,

談到癌症，如果飲品在非常高溫下飲用（大約攝氏 65 度以上），會與食道癌風險升高有關，

Like 65 centigrade or higher, regardless of whether it's tea or coffee.

不論是茶或咖啡，只要溫度太高都一樣。

So whichever you choose, let it cool down a bit before you sip.

所以無論選哪一種，喝之前讓飲品冷卻一下。

Another chapter, metabolic disease, metabolic syndrome.

下一章：代謝疾病、代謝症候群。

And we see a lower risk of metabolic syndrome linked to both coffee and tea.

我們看到咖啡與茶都與代謝症候群風險較低有關。

大腦和心理健康方面也是類似情況。

We see both tea and coffee linked to reduced cognitive impairment and reduced dementia risk and in the range of two to four cups a day.

我們看到茶與咖啡都與認知障礙降低、失智風險降低有關，通常在每日 2 到 4 杯的範圍。

So both healthy drinks, both mainly connected to benefits.

因此兩者都是健康飲品，主要都與益處相關。

Coffee has stronger evidence when it comes to cancer prevention, especially liver cancer.

咖啡在癌症預防方面的證據更強，尤其是肝癌。

And for people who are looking for that jolt, that alertness, then coffee is going to have an edge, pun intended.

而對於尋求「提神衝擊感」的人而言，咖啡會更有優勢（雙關 intended）。

On the other hand, for people with caffeine sensitivity who get anxiety or tremors or jittery with coffee.

但另一方面，如果你對咖啡因敏感，會焦慮、手抖或心悸，

Also for people with insomnia with issues of sleep,

and for people who are shooting for that relaxing, calm feeling, then tea might be a better choice for you.

以及如果你追求那種放鬆、平靜的感覺，那麼茶可能更適合你。

And lastly, avoid large doses of caffeine from any source if you're pregnant and if you have iron issues.

最後，如果你懷孕，或有鐵質問題，請避免大量攝取任何來源的咖啡因。

If your iron levels are a little low, be aware that coffee and tea can inhibit the absorption of a type of iron called non-heme iron,

如果你的鐵含量偏低，要注意咖啡與茶會抑制一種稱為非血基質鐵的吸收，

with tea having a stronger effect, a stronger inhibitory effect.

So avoid drinking coffee and tea real close to meals if you have that issue.

所以如果你有這個問題，避免在用餐時間附近喝咖啡或茶。

If you drink it an hour more before or after meals, you should be fine.

如果你在餐前或餐後隔一小時以上飲用，就沒問題。

And remember, regardless of your drink of choice, [be] careful with the temperature and [be] careful with the additives -

並且記住，不論你的飲品選擇是什麼，要注意溫度，也要注意添加物—

the sugar and the creamer and whatever else is added.

糖、奶精，以及所有額外添加的東西。

For a lot more on the link between coffee and cancer, check out this video and I'll see you in there.

想了解更多咖啡與癌症之間的連結，請查看這部影片，我們裡面見。