这是一期串台节目，Coffeeplus播客的主播yujia在一两个月前给我们提了个问题，就是关于咖啡有各种健康问题的说法，一会有人说喝了咖啡会致癌，一会又有人说喝了咖啡能防癌，能降低死亡风险，还有说有些咖啡喝了会导致高血脂高胆固醇，又有说咖啡喝了对心血管对肝脏有好处，这些到底是真是假？该如何辨别？于是我们也再次一拍即合，针对大家常喝的咖啡，结合各种文献资料，再来一起跟大家把这个问题掰碎了仔细聊聊～

时间点：

00:02:49 声明：本集播客内容不构成医学建议！

00:03:54 咖啡为什么能给牛马提神？

00:08:50 喝咖啡为什么上瘾？会透支精力吗？

00:11:04 咖啡让人思维敏捷的真相

00:12:20 咖啡和毒品成瘾性的差别？

00:15:54 为什么有些人喝完咖啡不提神还能秒睡？

00:20:09 Coffee nap的双倍快乐

00:21:51 咖啡因对心脑血管系统的影响

00:27:24 手冲咖啡和意式的咖啡因含量多？

00:31:35 喝完咖啡心悸手抖伤害大吗？

00:34:48 咖啡可能加重焦虑、缓解抑郁？

00:37:49 咖啡的噗噗功效及对食欲的影响

00:43:23 咖啡是如何利尿、消肿的？

00:45:54 为什么咖啡喝多了会导致钙质加速流失？

00:52:55 咖啡和睾酮和提升健身表现

00:56:55 咖啡因和神经退行性疾病

01:00:53 咖啡因抗癌抗肿瘤？

01:02:56 低因咖啡的真相

01:11:21 咖啡因之外的物质

01:12:25 绿原酸和抗氧化的真相！

01:15:36 咖啡有益肝脏，降血压？

01:16:28 咖啡到底是能升血糖还是降血糖？

01:18:51 万事不决，肠道菌群

01:24:33 正确饮用，减少咖啡醇对高血脂的影响

01:34:27 咖啡致癌？

01:38:40 咖啡和膀胱/乳腺/胰腺/前列腺癌的相关性

01:42:53 喝咖啡降低死亡风险

01:46:35 亚洲人适合喝咖啡吗？

01:48:40 你的咖啡加糖了吗？

01:49:19 喝咖啡的最佳时间

01:51:43 科学喝咖啡建议总结

01:54:38 结尾

提及的部分图片：

咖啡因与腺苷争夺受体示意图：

丙烯酰胺诉讼案后星巴克柜台上的提醒：

不同冲煮方法下一杯咖啡的咖啡醇含量：

喝咖啡全因死亡风险的“J型曲线”：

部分参考资料：

咖啡与代谢：

GREENBERG J A, BOOZER C N, GELIEBTER A. Coffee, diabetes, and weight control[J]. The American Journal of Clinical Nutrition, 2006, 84(4): 682-693.

LOVALLO W R, FARAG N H, VINCENT A S, et al. Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women[J]. Pharmacology, Biochemistry, and Behavior, 2006, 83(3): 441-447.

TUNNICLIFFE J M, SHEARER J. Coffee, glucose homeostasis, and insulin resistance: physiological mechanisms and mediators[J]. Applied Physiology, Nutrition, and Metabolism, 2016, 41(12): 1290-1300.

咖啡与运动：

GRGIC J, GRGIC I, PICKERING C, et al. Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses[J]. British Journal of Sports Medicine, 2020, 54(11): 681-688.

咖啡与睡眠及昼夜节律：

BURKE T M, MARKWALD R R, MCHILL A W, et al. Effects of caffeine on the human circadian clock in vivo and in vitro[J]. Science Translational Medicine, 2015, 7(305): 305ra146.

CLARK I, LANDOLT H P. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials[J]. Sleep Medicine Reviews, 2017, 31: 70-78.

咖啡与肠道：

GONZÁLEZ-ZAMORANO M, MENDOZA-CEREZO A, VARGAS-GARCÍA E J. The Impact of Coffee Consumption on the Gut Microbiota: A Systematic Review of Human and Animal Studies[J]. Nutrients, 2024, 16(14): 2154.

咖啡与认知功能及神经退行性疾病：

HASKELL-RAMSAY C F, JACKSON P A, FORSTER J S, et al. The acute effects of caffeinated black coffee on cognition and mood in a healthy young sample[J]. Journal of Psychopharmacology, 2018, 32(8): 875-887.

NEHLIG A. Effects of coffee/caffeine on brain health and disease: What do we know? What do we need to learn?[J]. Nutritional Neuroscience, 2016, 19(4): 177-187.

SANTOS C, COSTA J, SANTOS J, et al. Caffeine intake and dementia: systematic review and meta-analysis[J]. Journal of Alzheimer's Disease, 2010, 20(Suppl 1): S187-S204.

绿原酸相关：

Nguyen V, Taine E G, Meng D, et al. Chlorogenic acid: A systematic review on the biological functions, mechanistic actions, and therapeutic potentials[J]. Nutrients, 2024, 16(7): 924.

Yu Y, Zhang Z, Chang C. Chlorogenic acid intake guidance: Sources, health benefits, and safety[J]. Asia Pacific Journal of Clinical Nutrition, 2022, 31(4): 602-610.

Yan Y, Li Q, Shen L, et al. Chlorogenic acid improves glucose tolerance, lipid metabolism, inflammation and microbiota composition in diabetic db/db mice[J]. Frontiers in endocrinology, 2022, 13: 1042044.

Basheer L, Kerem Z. Interactions between CYP3A4 and dietary polyphenols[J]. Oxidative medicine and cellular longevity, 2015, 2015(1): 854015.

Rastogi H, Jana S. Evaluation of inhibitory effects of caffeic acid and quercetin on human liver cytochrome p450 activities[J]. Phytotherapy research, 2014, 28(12): 1873-1878.

咖啡醇相关：

Orrje E, Fristedt R, Rosqvist F, et al. Cafestol and kahweol concentrations in workplace machine coffee compared with conventional brewing methods[J]. Nutrition, Metabolism and Cardiovascular Diseases, 2025: 103933.

Ren Y, Wang C, Xu J, et al. Cafestol and kahweol: A review on their bioactivities and pharmacological properties[J]. International journal of molecular sciences, 2019, 20(17): 4238.

Chiang J Y. Regulation of bile acid synthesis[J]. Front biosci, 1998, 3(4): d176-93.

Ricketts M L, Boekschoten M V, Kreeft A J, et al. The cholesterol-raising factor from coffee beans, cafestol, as an agonist ligand for the farnesoid and pregnane X receptors[J]. Molecular endocrinology, 2007, 21(7): 1603-1616.