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  • This is me and I love coffee.

    這是我本人。我愛喝咖啡。

  • The intoxicating nutty aroma.

    令人上癮般的堅果香氣。

  • The rich chocolatey taste.

    厚實的巧克力口感。

  • Some days I drink three cups like the average American I am.

    有時候我一天喝三杯咖啡,跟一般的美國同胞一樣。

  • Other days, I drink more like five or six.

    有些時候我會喝到五或六杯。

  • But is that too much?

    這樣會太多嗎?

  • First the good news.

    我們先從好消息談起。

  • It's almost impossible to overdose on coffee.

    咖啡幾乎不可能攝取過量。

  • There is a lethal dose of caffeine but it's somewhere around 10 grams and the average cup of joe has around 100 milligrams.

    咖啡因攝取達一定程度確實會致命,但你得喝到 10 公克;我們一般喝的咖啡一杯只有 100 毫公克。

  • You'd likely have to drink 100 cups in rapid succession to OD.

    你大概得喝上 100 杯才算超量。

  • But that's not to say there's no such thing as too much.

    不過這並不代表你可以想喝幾杯就喝幾杯。

  • The FDA recommends no more than four to five cups a day for the average healthy adult.

    根據美國食品藥品監督管理局 (FDA) 建議,普通健康成年人一天不要超過四或五杯。

  • More than that and you might start to experience some nasty side effects.

    超過該建議量,可能會開始出現可怕的副作用。

  • Most people take in coffee to increase their focus and concentration.

    多數人喝咖啡是為了提高注意力、專注程度。

  • But once you take in too much you start to lose that focus.

    一旦喝太多,你反而會流失注意力。

  • People start getting more agitated, irritable.

    人們會變得躁動不安、易怒。

  • That's thanks to the hormone, adrenaline.

    這是因為腎上腺素這種荷爾蒙所導致的。

  • When caffeine hits your system it stimulates your adrenal glands which release the hormone into your body, it makes you feel energetic and alert.

    當咖啡因開始生效,它會刺激腎上腺體,將荷爾蒙釋放至體內,讓你充滿活力、提高警覺。

  • Perfect for a fight or flight situation.

    當你遇上「戰或逃」的緊急狀況會很有幫助。

  • But too much can be a bad thing.

    但太多就變成壞事。

  • Especially if you suffer from anxiety.

    尤其如果你本身就有焦慮問題。

  • But with anxiety you also wanna be careful not to overstimulate or trigger any sort of panic attacks and make anxiety worse, which certainly too much caffeine can do.

    談到焦慮症狀,要小心不能過度刺激,不能誘發任何型態的恐慌感,讓焦慮症惡化;而太多咖啡因絕對會造成這種情況。

  • Adrenaline from caffeine can also increase your heart rate.

    咖啡因激起的腎上腺素也可能使心跳加速。

  • That's why doctors often recommend against drinking coffee if your heart sometimes beats irregularly.

    這也就是為什麼如果有心跳不規律的問題,醫生通常建議不要喝咖啡。

  • But the risk is really only for bona fide coffee junkies.

    然而這樣的風險只針對真正的咖啡上癮者。

  • According to at least two observational studies you have to drink at least nine cups of coffee a day to put yourself at risk of arrhythmia.

    根據至少兩項觀察研究,你一天得喝超過九杯咖啡才可能害自己心律不整。

  • And finally, there's the question of sleep.

    最後還必須考量到睡眠。

  • Coffee's enemy.

    咖啡對睡眠很不利。

  • Caffeine launches a double threat on your slumber.

    咖啡因對你的睡眠會產生雙重威脅。

  • It blocks the neurochemical adenosine which is what tells your brain that you're tired.

    神經化學方面,咖啡因會抑制腺苷;當你疲累時腺苷會傳訊給大腦。

  • It releases a cocktail of stimulants into your brain: adrenaline, dopamine, and glutamate.

    咖啡因會釋放出混合刺激物給大腦,包含腎上腺素、多巴胺、穀氨酸。

  • So after donning your sixth cup of coffee, you don't just feel awake but full of energy.

    因此六杯咖啡下肚以後,你不但十分清醒,而且活力滿滿。

  • It will power you through that 2:30 meeting or the last class of the day.

    它能帶你撐過下午兩點半的會議,或者熬過最後一節課。

  • But if you overdo it, the effect won't wear off when it's time for bed.

    可是當你喝太多,咖啡因的效果會拖到上床時間還沒效退。

  • In one study, researchers monitored the sleep of a dozen volunteers.

    在一項研究中,研究者監控了 12 位自願者的睡眠。

  • Some were given a caffeine pill equivalent to about four cups of coffee and others received a placebo instead.

    其中有些人服下一顆相當於四杯咖啡的咖啡因藥片,其他人則拿到安慰劑。

  • Even when the volunteers swallowed the caffeine pills six hours before bedtime, they spent significantly less time in the light stages of sleep.

    即便自願者是在睡前六小時吞下咖啡因藥片,他們的淺眠階段依舊大量減少。

  • And that can have detrimental effects on daytime function, the authors report.

    而論文作者指出這點會對日間大腦運作產生負面後果。

  • It's sort of just stuck in this loop where you're not sleeping because you drink too much coffee.

    你會困在一種循環:喝太多咖啡因而睡不好。

  • And then you wake up in the morning and you're not well rested and you're drinking more coffee just to stay awake in the day.

    隔天早上起來休息不夠,所以喝更多咖啡來撐過這天。

  • Sound familiar?

    你也是這樣嗎?

  • Here's the good news.

    這邊有些好消息。

  • If you cut yourself off by 2:00, you typically won't have trouble falling asleep.

    只要在兩點以後不碰咖啡,你大概就不會有睡眠問題。

  • That's because the half-life of caffeine is around five hours.

    那是因為咖啡因的半衰期大概是五個小時。

  • And so most of its stimulating effects will wear off well before the lights go out.

    這樣晚上關燈睡覺前,大部分的刺激效果就會消退。

  • And if you also limit your consumption, well then coffee can actually offer a number of health benefits.

    並且如果你有在注意攝取量的話,事實上咖啡會帶來不少健康益處。

  • Research shows that it can help with everything from memory, to exercise, to your relationships with your colleagues.

    研究結果顯示咖啡對你的記憶、運動效果、職場關係都有幫助。

  • And that's great because for some of us, coffee is just something we'll just never give up.

    這真是太好了,因為對某些人來說,咖啡可是我們永遠不想放棄的事物呢!

This is me and I love coffee.

這是我本人。我愛喝咖啡。

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B2 中高級 中文 美國腔 咖啡因 睡眠 腎上腺素 腺苷 刺激 喝到

糟糕!我喝太多咖啡了嗎? (What Happens To Your Body When You Drink Too Much Coffee)

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    Jessieeee 發佈於 2019 年 03 月 21 日
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