黑暗传说rpg被检测作弊:咖啡因有益健康

我在清晨开心地享受咖啡，感谢著名的哈佛护士健康研究所的一项新的研究。这项研究调查了在医疗保健机构工作的50000名妇女，观察咖啡因对于抑郁症的作用。研究表明，每天喝两至三杯含咖啡因咖啡的妇女，比每天只喝一杯的妇女患抑郁症的几率要低15%。每天喝至少四杯的妇女患抑郁症的几率要低20%。

So, the study suggests caffeinated coffee may have a possible protective effect against depression. With one out of five American women suffering from depression at some point in their lives, this is news you can use. And the truth is, there are many possible benefits to caffeine that most people are not familiar with. So I'd like to decode some of the "buzz."

因此，这项研究表明，含咖啡因的咖啡可能有抗抑郁症的作用。有消息说，美国妇女五人中就有一人在她们生命的某一个时点会患抑郁症。许多人不知道的事实是，咖啡因有许多可能的益处。那么我就来揭开这个“兴奋剂”的密码。

First, I must disclose that I'm biased. I love my caffeine. As a lifelong athlete, my fellow exercise buffs and I experience the possible benefits of caffeine first-hand. And the proof is in the science. The American College of Sports Medicine suggests that caffeine consumption increases physical performance during both short-term and endurance exercise, and thank heavens for that. 

首先，我必须说明，我是有倾向性的，我喜欢咖啡。作为一名终身运动员，我和我的运动员朋友们对于咖啡因的好处有亲身体验，并且这是有科学依据的。美国运动医学学院建议，咖啡因的摄入不论是对短期还是耐力运动都可以提高成绩。感谢上帝。

I find this to be true in my own daily routine. Mornings begin with the smell of my "get up and go fast" brew in the kitchen before I fly out the door on my way to a run or the gym. Hot or cold peach and mint-flavored green tea drinks keep my momentum going during the day. And now, as I train for the 2012 Boston Marathon, I have a cup'a Joe each morning to give me the extra boost for long runs and cross training sessions. 

我从自己每天日常生活中发现这确实是真的。每天清晨在我冲出家门去跑步或者去健身房之前，我是闻着厨房的“起床 快跑”的煮咖啡的清香开始的。白天有热的或者凉的桃花或是薄荷味的绿茶使我保持动力。现在，我正在为2012年波士顿马拉松训练，每天早晨喝一杯咖啡，使我能有更多的能量承受长跑和各种训练课程。

As a physician, I'm asked about caffeine all the time by my patients. "Is it okay to drink caffeine?" "How much is too much?" and "What does it do to my body?" 

作为一名医生，一直有病人询问咖啡因的问题。“喝咖啡行吗？”“喝多少咖啡合适？”以及“咖啡对身体有什么影响？”

Here's a quick caffeine 101:

这里是一个简单的咖啡因101：

Sometimes people get jittery (pun intended) when it comes to caffeine consumption. However, I like to remind them that it occurs naturally in more than 60 plants, so mankind has been safely consuming it for millennia. And more than 140 regulatory agencies throughout the world, including the U.S. Food and Drug Administration, consider caffeine a safe ingredient. 

有时候人们对咖啡因的摄入感到紧张不安（双关语）。我会提醒他们，有60多种自然植物中含有咖啡因，人类已经安全地食用咖啡因一千多年了。全世界有140多家机构，包括美国的食品药物管理局（Food and Drug Administration）认为咖啡因是一种安全成分。

Caffeine is in some of our favorite things like coffee beans, tea leaves and chocolate. Many people are surprised to find that it's also in foods like some yogurt and ice creams. In fact, caffeine is so popular, it is considered the most common central nervous system stimulant consumed globally, with more than 80 percent of caffeine consumed through coffee drinking. 

咖啡因存在于一些我们喜欢的物质中，例如咖啡豆、茶叶和巧克力。许多人惊奇地发现，在一些食品例如一些酸奶和冰激凌中也含有咖啡因。事实上，咖啡因非常普遍，它被认为是全球消费最常见的中枢系统兴奋物质，80%的咖啡因的摄入是通过喝咖啡。

When it comes to how much caffeine to consume, the Mayo Clinic defines moderate caffeine consumption for most healthy adults as 200 to 300 milligrams -- the amount in about two to four cups of brewed coffee a day. It suggests that 500-600 milligrams can cause some restlessness and sleep issues in some people. 

问题是摄入多少咖啡因是适当的，根据梅奥诊所（Mayo Clinic）的定义，大多数健康成年人，咖啡因摄入适中的标准是每天200至300毫克，大约2杯至4杯煮咖啡。建议说，每天摄入500至600毫克咖啡因对有些人会产生一些躁动和睡眠问题。

Portions are also important. For those of you who tend to go way overboard, consider reining it in -- and don't drink an entire pot at a time. And, clearly talk with your medical team if you have any questions about how much you should be consuming. To enlighten you and help you navigate, here's a look at the spectrum of average caffeine content in common foods and drinks: 

量也是很重要的。如果你要对咖啡因上瘾了，应该考虑控制，不要一次就喝一壶。如果你对应该摄入多少咖啡因还有问题，好好与你的保健医生谈谈。为了帮助你了解咖啡因的摄入量，这里列出通常的一些食品和饮料中咖啡因的平均含量：

Drip coffee, 7 fl oz., 115-175 mg 

滴漏式咖啡，液体7盎司，115-175毫克

Percolated coffee, 7 fl oz., 80-135 mg 

渗出式咖啡，液体7盎司，80-135毫克

Espresso coffee, 1.5-2 fl oz., 100 mg 

特浓咖啡（Espresso），液体1.5-2盎司，100毫克

Guayaki yerba mate, 0.2 oz., 85 mg 

Guayaki巴拉圭茶（Yerba mate），0.2盎司，85毫克

Red Bull, 8.2 fl oz., 80 mg 

红牛，液体8.2盎司，80毫克

Black tea, 6 fl oz., 50 mg 

红茶，液体6盎司，50毫克

Coca-Cola Classic, 12 fl oz., 34 mg 

可口可乐，液体12盎司，34毫克

Green tea, 6 fl oz., 30 mg 

绿茶，液体6盎司，30毫克

Decaffeinated coffee, 7 fl oz., 5-15 mg 

低因咖啡，液体7盎司，5-15毫克

Hershey's Special Dark (45 percent cacao), 1 bar of 1.5 oz., 10 mg 

好时黑巧克力（Hershey's Special Dark）（45%可可）一支，1.5盎司，10毫克

(Source: Nutrition Action) 

（来源：Nutrition Action）

So, what does caffeine do when it hits our system? First, it releases glucose into our blood stream, so we have extra fuel. Stress hormones and adrenalin naturally do this when we have a "fight and flight response." Caffeine can augment this effect -- increasing our amount of available fuel. 

那么咖啡因对神经系统是如何作用的呢？首先，它向我们的血液中释放葡萄糖，从而我们有了更多的能量。当我们出现“战斗和逃跑反映”时，应激荷尔蒙和肾上腺素自然就起这种作用。咖啡因可以增加这种作用，增加我们的可用能量。

A 2010 study in the International Journal of Sports Nutrition and Exercise Metabolism found that athletes who consumed both healthy carbs and caffeine had nearly 70 percent more glucose fuel in their bodies than those who only consumed carbs. And, caffeine causes our brains to produce higher levels of dopamine, the brain chemical that floods us with a sense of pleasure. No wonder we feel good and depression is left in the dust. 

2010年国际体育营养和运动代谢杂志（International Journal of Sports Nutrition and Exercise Metabolism）发现，食用健康的碳水化合物和咖啡因的运动员比只食用碳水化合物的运动员身体中多70%的葡萄糖。并且，咖啡因可以使大脑产生高水平的多巴胺，一种大脑中的化学物，使我们充满愉悦感。难怪我们感觉良好，抑郁被抛于九天云外。

After an average dose of caffeine, most people feel more awake, energized and focused. If you overdo it relative to your unique medical and physical make up, then you can experience over-stimulation. Some people can drink an espresso with dinner and fall asleep with no problem. Other people know to cut off caffeine consumption mid-afternoon. If you are sensitive to caffeine, consider doing what I do and go half-caffeinated. I don't need much to get me going, but like to drink my full cup. You can buy half-caffeinated beans at lots of stores, including Whole Foods. 

在食用了平均剂量的咖啡因后，多数人感到更加清醒、更加充满活力和精力集中。如果你食用了相对你自己的药物和身体状况过量的咖啡因，你会体验到过度刺激。有的人可以在餐中饮用特浓咖啡而后倒头便睡。另一些人则要在下午就减少咖啡因摄入量。如果你对咖啡因敏感，学着像我一样将咖啡因摄入量减半。我不需要太多的咖啡因增加能量，但是喜欢喝一整杯。你可以在许多商店里买到咖啡因减半的咖啡豆，包括在Whole Foods。

And, of course, always talk with your medical team about questions you have regarding your caffeine consumption, nutrition and physical fitness. Everyone is different, so you want to pay attention to what your body needs. Right now, my body is calling for another sip of energy. Let's all drink to that!

当然，对于咖啡因的摄入、营养和强身健体方面的问题，还是要咨询你的医疗保健医生。每个人都是不同的，你需要注意你自己的身体需要什么。现在，我的身体需要增加能量。大家都来喝咖啡吧！

Dr. Pamela Peeke is an internationally recognized expert, physician, scientist and author in the fields of nutrition, stress, fitness and public health. She is Chief Medical Correspondent for "Discovery Health TV," and author of the bestselling books "Fit to Live," "Body for Life for Women," and "Fight Fat After Forty." She serves as a frequent commentator for national broadcast networks and works with several food and beverage companies including The Coca-Cola Company. Dr. Peeke holds the position of Assistant Clinical Professor of Medicine at the University of Maryland, School of Medicine and is a Fellow of the American College of Physicians.

本文作者帕梅拉.皮克医生是一名国际公认的专家、医生、科学家和营养学、压力、健身和公共卫生方面书籍的作者。她是“发现健康电视（Discovery Health TV）”的首席医学记者，还是许多畅销书的作者，包括“Fit to Live” 、"Body for Life for Women" 和"Fight Fat After Forty"等。她是国家广播网的评论员，还为一些食品和饮料公司工作，包括可口可乐公司。皮克医生是马里兰大学医学院的临床医学助理教授和美国医师学院资深会员。