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  • Are you one of those people who desperately need a cup of coffee every single morning in order to jump-start your day?

    你是每天早上都必須喝一杯咖啡,來開啟一天行程的其中一員嗎?

  • Coffee production is booming - Adults, university students, and even teenagers nowadays can't

    咖啡的加工品正在蓬勃發展 - 現在不管是成人、大學生、甚至是青少年

  • seem to function without being constantly powered by caffeine.

    如果沒有咖啡因長期的加持,似乎都不能好好工作。

  • Over 80% of American adults drink coffee everyday, and together, they drink almost 600 MILLION CUPS of coffee every single day.

    美國成人中超過 80% 每天都會喝咖啡,同時,他們每天幾乎喝下 6 億杯的咖啡。

  • Some drink caffeinated drinks for fun or to try the latest trend, while others are dependent on it.

    有的人喝含咖啡因的飲料只是好玩,或是跟上最新潮流,然而其他人很依賴它。

  • The primary active ingredient in coffee is caffeine (or methyltheobromine) - a stimulant

    咖啡裡的主要活性成分是咖啡因 ( 或甲基可可生僉) - 一種興奮劑

  • naturally produced by plants like cocoa beans, tea leaves and most commonly, coffee beans.

    從植物中自然生成,像是可可豆、茶樹,最常見的是咖啡豆。

  • It stimulates the body, affecting many normal functions, and it also has mood altering characteristics.

    它會刺激身體,影響許多正常功能,並且還具改變情緒的特徵。

  • We have to wonder how it affects our mind and brain.

    我們必須知道它是怎麼影響我們的內心和大腦。

  • So let's take a look at the science behind the world's most popular drug.

    所以我們來看看世界最受歡迎的藥物,背後的科學知識。

  • Our nervous system has specific receptors for neurochemicals, like adenosine, dopamine, and epinephrine,

    我們神經系統有特定的受體,來接收神經化學物質,像是:腺苷、多巴胺,以及腎上腺素

  • and each receptor triggers a particular chain of events, leading to different effects on our body.

    而每一個受體都會觸發特定的事件鏈,從而對我們身體產生不同的影響。

  • Caffeine has a similar molecular structure to adenosine, which is a neurotransmitter

    咖啡因有著與腺苷相似的分子結構,它是一種神經傳導物,

  • that blocks other, excitatory neurotransmitters and makes us feel tired.

    可以抑制其他興奮性神經傳導物,使我們感到疲勞。

  • When we drink coffee, the caffeine attaches to the receptors, which blocks out adenosine intake,

    當我們喝咖啡時,咖啡因會附著在受體上,阻斷腺苷的攝取,

  • and this, in turn, increases the effect of excitatory neurotransmitters like epinephrine.

    這反而會增加興奮性神經傳遞物,如腎上腺素的作用。

  • Epinephrine activates our fight or flight response, causing our body's blood pressure and heart rate to increase, and our liver to produce more glucose.

    腎上腺素會刺激我們的戰或逃反應,使我們身體的血壓和心跳加快,肝臟也會製造出更多葡萄糖。

  • This makes us more energized, attentive, and productive.

    這會讓我們更有活力、注意力更集中,工作更有效率。

  • Caffeine also slows down the reabsorption of dopamine, which makes us feel good and improves our mood.

    咖啡因也會減緩多巴胺的重吸收,使我們感到愉快並改善我們的情緒。

  • It has also been proven to increase memory-related abilities- a study at Johns Hopkins University found that

    也證實可以增加記憶相關的能力 - 約翰·霍普金斯大學發現

  • caffeine intake could strengthen our memories and improve retention for at least 24 hours!

    攝取咖啡因可以增加強我們的記憶力,提高保留時間至少 24 小時!

  • But those were just the short-term effects.

    但這都是短期的效果。

  • Where there's a caffeine high, there's bound to be a crash.

    咖啡因含量高的話,一定會出現問題。

  • When the caffeine wears off, it makes you feel even sleepier than before.

    當咖啡因逐漸消去,你會比平常更加疲倦。

  • This is because your body adapts to the large amount of caffeine by creating more adenosine receptors in your brain.

    這是因為身體產生更多的腺苷受體,以適應大量的咖啡因。

  • But when all the caffeine is gone, those receptors are again occupied by adenosine, thus making you more sleepy/tired than more.

    但當咖啡因全部都消去後,那些受體會再次被腺苷所佔據,因此讓你更想睡/疲倦。

  • Your contracted blood vessels will dilate and blood pressure to drop, which can result in headaches.

    你的收縮血管會擴張,血壓下降,因而導致頭痛。

  • The decline of dopamine can worsen your mood, and you may end up tired, irritable, and unable to concentrate.

    多巴胺的哀退會讓你情緒惡化,你可能會感到疲倦,易怒,而且注意力無法集中。

  • But too much of anything can lead to consequences-, and we have to remember that caffeine is still a drug so it can lead to addiction and withdrawal.

    但任何東西過量都會有後果 - 而且要記住,咖啡因是種藥物,所以會導致成癮和戒斷。

  • Over time, the positive emotions we had in the beginning will be gone, and this makes us crave coffee and paves the way toward addiction.

    時間久了後,我們一開始的正面情緒也會消失,這讓我們更加渴望咖啡,也讓我們走向成癮的方向。

  • By drinking more coffee, the number of adenosine receptors will increase, and so will our tolerance to caffeine.

    喝越多咖啡,腺苷受體的數量會增加,以及我們對咖啡的容許量。

  • Overall, that means we will need more and more caffeine in the future to achieve the same effect,

    總之,意思就是我們需要更多的咖啡因,才能在未來達到相同的效果,

  • which can worsen withdrawal symptoms and be detrimental to our health.

    這會使戒斷症狀更嚴重,並對我們的健康造成危害。

  • Too much caffeine intake in the body can also lead to caffeine intoxication.

    身體攝取太多咖啡因的話,會導致咖啡因中毒。

  • Some symptoms of caffeine intoxication are increased urination, intestinal discomfort,

    咖啡因中毒的部分症狀像是,尿液增加、腸胃不適,

  • and in more serious scenarios, hallucinations.

    嚴重的話會產生幻覺。

  • The effects of caffeine in the body will differ from person to person, based on their biology and tolerance level and also the strength of the caffeine.

    基於生物學、容忍度,以及咖啡因的強度,咖啡因對身體的影響因人而異。

  • Coffee-drinkers may be pleased to hear that there are some long-term benefits.

    咖啡愛好者可能樂於聽到一些長期的好處。

  • A systematic review of 36 studies and more than 1 million participants analyzed the long-term effects of caffeine consumption.

    36 項研究和超過一百萬參與者的系統綜述,分析了對攝入咖啡因的長期影響。

  • They found that those who consumed 3-5 cups of coffee a day were at the lowest risk for cardiovascular disease, stroke, type 2 diabetes, and liver disease.

    他們發現一天喝三到五杯咖啡的人,對於心血管疾病、中風、第二型糖尿病,以及肝病,罹患的風險是最低。

  • Furthermore, an article from the University of Colorado Boulder reported that 3 cups seemed to have the best effect in terms of protecting the brain from neurodegenerative diseases that come with age, such as dementia, Alzheimer's and Parkinsons disease.

    此外,科羅拉多大學波德分校的一篇文章報導表示,三杯咖啡似乎在保護大腦免於,因年齡增長的神經退化性疾病,如:失智症、阿茲海默症,以及帕金森氏症上,有著最佳的效果

  • A 10 year study conducted in Finland, Italy and the Netherlands of 676 men found that

    在芬蘭、義大利及芬蘭,對 676 人進行了為期 10 年的研究,其中發現

  • those who drank 3 cups of coffee per day had 4.3 times LESS cognitive decline than non-consumers.

    每天喝三杯咖啡的人,比起不喝的人,降低產生認知能力障礙 4.3 倍。

  • So how should you be drinking your coffee?

    那你該怎麼喝咖啡呢?

  • Based on research from the Uniformed Services University of the Health Sciences in Bethesda,

    根據一份來自貝塞斯達的健康科學統一服務大學的研究,

  • the best times to drink coffee are after your peak cortisol levels drop and that is when you'll need a little boost.

    喝咖啡的最好時間是,皮質醇水平開始下降,而這時需要提升一點點。

  • The circadian rhythm is our body's internal clock, that helps dictate when certain enzymes and hormones are produced in the body.

    晝夜節律是我們體內時鐘,幫助身體決定產生特定酶和荷爾蒙的時間。

  • Cortisol, a stress hormone, helps keep our body awake and reaches its peak between 8-9AM.

    皮質醇是一種壓力荷爾蒙,有助於保持身體清醒,並在早上八到九點間達到最高點。

  • It peaks again between 12-1pm and 5:30pm-6:30pm,

    又會在十二點到一點及五點半六點半間,再一次達到最高點

  • so the suggested times to take a coffee break are 9:30am-11am and 1:30pm-5pm.

    所以,建議喝咖啡的時間在早上九點半到十一點,以及下午一點半到五點間。

  • According to Nutritional Therapist Annette Moldvaer, it is best to drink coffee AFTER you have a meal.

    根據營養治療師 Annette Moldvaer,最好是飯後再喝咖啡。

  • This is because after caffeine intake, you body will release sugar into your bloodstream which triggers the release of insulin.

    這是因為攝取咖啡因後,你的身體會釋放糖進入血液,從而引發胰島素的釋放。

  • If you have an empty stomach, this will lead to a drop in blood sugar, and prompt you to crave more caffeine and sugar, perpetuating your dependency on coffee.

    如果你空腹會導致血糖下降,並使你想要更多的咖啡因和糖,讓你持續對咖啡有依賴性。

  • She also suggests choosing organic coffee free of pesticides, and also keeping away from too much sugar and flavourings.

    她還建議選擇不含農藥的有機咖啡,並遠離過多的糖和調味料。

  • What effect does coffee have on you? Are you a coffee fanatic? or you more of a tea person?

    咖啡對你有什麼影響?你是咖啡愛好者?或者你比較是茶類愛好者?

  • Let us know in the comments below.

    在下方留言讓我們知道。

  • Thanks for watching!

    謝謝觀看!

Are you one of those people who desperately need a cup of coffee every single morning in order to jump-start your day?

你是每天早上都必須喝一杯咖啡,來開啟一天行程的其中一員嗎?

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