真的建议，这8类人少喝咖啡！
双语君约 7 分钟对于不少人来说，咖啡已经逐渐成了流行饮品，更是很多上班族每日必备的“续命神器”。
目前，有很多研究提到，常喝咖啡对健康有益，比如能提神醒脑、缓解疲劳、预防2型糖尿病、预防某些癌症等。
不过咖啡也并非适合所有人，有8类人不能盲目喝咖啡，一定要特别注意。
Coffee has become more than just a trendy drink in modern life. For many office workers, it is a daily "survival tool" to stay awake and keep up with demanding schedules.
Health experts often highlight the benefits of coffee, from boosting alertness and reducing fatigue to lowering the risk of type 2 diabetes and even certain cancers. But coffee is not suitable for everyone. Medical studies suggest that eight groups of people should be cautious or even avoid drinking coffee.
① 睡眠不好的人
咖啡中含有较高的咖啡因，具有一定的提神效果。因此，很多上班族都依靠咖啡来打起精神，努力工作。
有研究显示：咖啡因在人体吸收迅速，一般在饮用后15分钟至2小时就能达到峰值，扩散全身，并跨越血脑屏障。在成人体内的半衰期一般为2.5—4.5小时。
一般情况下在计划睡觉的5小时以前喝咖啡，对正常人的睡眠不会有太大影响，比如晚上10点睡觉，那就下午5点之前喝咖啡。
Caffeine, a key component of coffee, is known for its stimulating effects. It is rapidly absorbed by the body, reaching peak levels within 15 minutes to 2 hours after consumption.
For most people, drinking coffee at least 5 hours before bedtime may not significantly affect sleep.
不过，不同人群对咖啡因的耐受程度有差异，对于本身就睡眠不好、存在失眠、睡眠障碍的人群还是得尽量少喝或不喝咖啡。
However, individuals with insomnia or other sleep disorders are often more sensitive to caffeine and should avoid or reduce coffee consumption.
② 心律失常人群
虽然喝咖啡后心跳加速是正常现象，但仍然需要重视，特别是本身就有心律失常的人群。
心律失常主要是由心脏电传导异常引起的心跳不规则、过快或过慢。超过80%的美国医生建议存在心悸或心律失常的病人戒断或减少咖啡因的摄入量。
另外还有一些研究表明：对于大多数人来说，每天400毫克以下的咖啡因摄入量似乎是安全的，甚至可能对心律失常具有保护作用；但是对于恶性心律失常人群以及咖啡因敏感的心律失常高风险人群来说，还是要尽量避免摄入咖啡因。
400毫克的咖啡因相当于不超过4杯纯咖啡（150毫升/杯），如果是买来的咖啡，可以对比包装标签上每杯咖啡因的含量来计算杯数；如果是一小包1.8—2克的速溶咖啡，一般每天最多不超过5袋。
While a temporary increase in heart rate after drinking coffee is common, it can be problematic for those with arrhythmia—a condition characterized by irregular, too fast, or too slow heartbeats.
Although studies suggest that consuming up to 400 mg of caffeine per day may be safe for most people and even protective against arrhythmias, those with severe arrhythmias or caffeine sensitivity should avoid it.
③ 有胃病的人群
咖啡会刺激胃肠道，使胃酸的分泌增加。对于胃功能正常的人来说，这不会影响健康。
但对于本身就有胃病，比如患有胃溃疡、胃酸分泌过多、胃食管反流病的人群，经常或者过量饮用咖啡可能会导致恶心、呕吐、胃反酸、烧心等症状。
Coffee stimulates acid production in the stomach. While this does not harm most healthy people, those with ulcers, acid reflux, or chronic stomach issues may experience nausea, heartburn, or other discomfort after drinking it.
④ 肠易激综合征患者
肠易激综合征是很常见的功能性肠病，患者可能会频繁地腹泻、便秘。
咖啡因在消化系统中可刺激胃酸、胆囊收缩素分泌，从而促进结肠运动，引起腹泻等症状。
一般情况下，肠易激综合征患者对咖啡因比较敏感，饮用后可能会增加胃肠不适、腹泻的症状。减少咖啡因的摄入，能降低肠易激综合征相关症状的发生。
Irritable bowel syndrome (IBS) is a common digestive disorder marked by diarrhea, constipation, or abdominal pain. Coffee can worsen these symptoms by increasing acid and triggering colon movements, leading to further discomfort. Reducing caffeine intake can help lower the occurrence of symptoms related to IBS.
⑤ 骨质疏松人群
咖啡中的咖啡因、鞣酸等成分的确会影响钙吸收，同时咖啡因利尿会增加钙流失，但这对于健康人来说影响并不大。
有研究提到：咖啡因对钙吸收的负面影响很小，只需1—2汤匙牛奶即可完全抵消。
Osteoporosis is a condition where bones become fragile due to low bone density. Caffeine may reduce calcium absorption and increase calcium loss through urine. Though healthy adults can balance this by adding milk, people already diagnosed with osteoporosis are advised to limit coffee.
欧洲食品安全局、美国食品药品监督管理局、加拿大卫生部、澳新食品标准局等食品安全监管机构基于大量人群数据，认为健康成年人咖啡因的每日摄入量在400毫克以内不会对心血管功能、行为、生殖和发育、骨骼健康造成不利影响，也没有急性中毒风险。所以，健康人群不用担心喝咖啡会导致骨质疏松。
不过，对于已经患有骨质疏松的人群，《老年骨质疏松性疼痛诊疗与管理中国专家共识（2024版）》中建议应当避免过量饮用咖啡。
A daily intake of up to 400 mg of caffeine poses no risk to bonehealth in healthy adults. Nevertheless, individuals with osteoporosis are advised to avoid excessive coffee consumption.
⑥ 青光眼患者
有研究表明，咖啡中所含的咖啡因能导致青光眼患者眼压异常增高，为青光眼发展危险因素。眼压升高会引起视神经损伤和视功能损害，严重会导致失明。
所以，青光眼患者在日常生活中应避免饮用咖啡这类高含量咖啡因的饮品，避免眼压升高及波动对眼睛进一步造成伤害。
Glaucoma is an eye disease where pressure inside the eye increases, potentially damaging the optic nerve and leading to vision loss. Studies indicate that caffeine can cause abnormal increases in intraocular pressure in glaucoma patients, which may damage the optic nerve and lead to vision loss or even blindness. Therefore, glaucoma patients should avoid highly caffeinated beverages to prevent further harm.
⑦ 儿童、青少年
国际上目前暂时推荐的儿童及青少年咖啡因安全摄入量为每公斤体重不超过2.5—3毫克。比如，对于体重为40公斤的儿童及青少年来说，咖啡因的摄入量为100—120毫克，大概也就1杯咖啡，当然最好还是不喝。
这是因为正处于生长发育期的孩子代谢咖啡因的能力比成年人弱，不仅会影响睡眠，也会影响身体发育。
《中国儿童青少年零食指南（2018）》中也提到：含有咖啡因成分的食物对儿童大脑发育和功能都会产生负面影响。因此12岁及以下儿童禁止摄取咖啡因，不喝浓茶、咖啡等含咖啡因的饮料。
The recommended safe caffeine intake for children and adolescents is no more than 2.5–3 mg per kilogram of body weight. For example, a 40 kg child should consume no more than 100–120 mg of caffeine per day (approximately one cup of coffee).
However, it is best for children to avoid coffee altogether, as their ability to metabolize caffeine is underdeveloped and caffeine may negatively impact brain development and sleep.
⑧ 孕妇和哺乳期女性
《咖啡与健康的相关科学共识》中提到，不建议孕妇喝咖啡，如果饮用，每天不超过2杯。尽管加拿大卫生部、美国妇产科学会、美国孕产协会等机构认为，孕期可少量饮用咖啡（每天不超过150—300mg咖啡因，约2杯），但不应鼓励孕妇喝咖啡。
因此，对于平时就没有喝咖啡习惯的女性，建议孕期和哺乳期不要饮用咖啡；而对于平时就一直有喝咖啡习惯的女性，最好限量饮用咖啡。
Pregnant women are generally advised to avoid coffee. If consumed, intake should be limited to no more than two cups per day. Women who are not regular coffee drinkers should abstain entirely during pregnancy and breastfeeding, while habitual coffee drinkers are encouraged to keep consumption to a strict minimum.
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实习生：孙艺菡
来源：央视新闻 科普中国
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