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Coffee is a daily staple for many people, but how much is too much?
A cup of Joe has firmly established itself as America’s drink of choice, even surpassing water. According to the National Coffee Association
of food and drug administration No more than 400 milligrams per day is recommended for healthy adults. This is equivalent to about 4-5 cups of coffee.
The average American consumes about 200 milligrams of caffeine According to one day 2017 surveywhich is within the recommendations of government and health organizations.
Although the FDA does not have specific regulations for children, the American Academy of Pediatrics encourages children and adolescents to consume caffeine.
But are you consuming enough caffeine to get you through the day? Or do you find yourself eating too much and having trouble sleeping at night? How can you get the most out of your coffee?
The estimated amount of caffeine needed to provide a healthy energy boost is about 100 to 150 milligrams, which is equivalent to 1 to 1 1/2 cups of coffee, but varies from person to person, the study found. said Astrid Nehrig, honorary research director at the Institute. French National Institute of Health and Medical Research, told the Wall Street Journal.
Nehrig says it usually takes about five minutes for the coffee to start working its magic, and then reach its optimal state in about 15 to 120 minutes.
Research shows that caffeine is beneficial in a variety of ways.
A study published in October 2023 in the Journal of the American Medical Directors Association found that adults who consumed more caffeinated beverages felt less frail and had significantly better physical function later in life. It became clear.
On the other hand, the March 2023 survey found positive things. and The bad thing about coffee.
The research published in New England Medical Journal They found that consuming at least one cup of joe each day had a positive effect on exercise but a negative effect on sleep. It may also increase your risk of certain types of heart palpitations.
People took an average of 1,058 more steps on days they drank coffee than on days they didn’t drink coffee. However, on the days they drank coffee, participants also slept 36 minutes less.
Coffee drinkers tend to be more motivated to exercise, and exercise may improve performance, says lead author Dr. Gregory Marcus, a cardiologist and professor of medicine at the University of California, San Francisco. states. told CNN “That shouldn’t apply to consuming energy drinks or high doses of caffeine as a way to enhance your training.”
According to the FDA, it takes about four to six times for half of the caffeine you ingest to completely pass through your body, and genetic factors play a role in how slowly or quickly a person metabolizes it.
Researchers collected DNA samples and found that people who sleep less after drinking coffee have a specific genetic mutation associated with slower caffeine metabolism.
Dr. Frank Hu, a professor of nutrition and epidemiology at Harvard’s T.H. Chan School of Public Health, told WSJ that the best sources of caffeine are unsweetened coffee and tea, drinks that have anti-inflammatory properties and other benefits. Ta.
Bottom line: Most people can get a healthy boost from just 1 to 1.5 cups of coffee. However, it is most effective between 15 and 120 minutes, so plan accordingly.
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