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'喝咖啡利尿、容易脫水? 美國家醫學院:這樣喝就無妨' |
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'<img alt="" src="/uploads/allimg/171028/3-1G02Q63F25N.jpg" style="width: 800px; height: 531px;" /><br />
<span style="color: rgb(62, 62, 62); font-family: 微軟雅黑, 黑體, Arial; font-size: 14px;">專業咖啡師交流 請關注咖啡工房(微信公衆號cafe_style )</span><br />
<br />
<div>
你有沒有聽過喝一杯咖啡要補1.5杯水才能防脫水這種說法呢? 坊間有許多衛教信息常會提到咖啡及茶飲中的咖啡因具有利尿功能,不但不能做爲補水飲料反而還有可能導致脫水。 若要翻閱相關的文獻,甚至可以追溯到1928年,國際間就曾發表過支持這個論述的檢證論文。</div>
<div>
</div>
<div>
然而美國國家醫學院(IOM)早在2005年就公佈了一份名爲《水、鉀、鈉、氯化物及硫酸鹽的攝取參考指南》(Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate),其中也將喝咖啡因會導致脫水的理論完全否定掉了。</div>
<div>
</div>
<div>
美國醫學研究所:有攝取習慣者,非極端狀況下排尿量不會增加</div>
<div>
</div>
<div>
IOM的研究團隊曾經將有攝取咖啡因習慣的人及無攝取習慣的人,分別找來進行排尿測驗。 無攝取咖啡因習慣者在服用了含有180~240毫克的咖啡因膠囊後,排尿量的確有增加;但是平常就有攝取咖啡因習慣者,24小時內的排尿量則是完全沒有增加。 IOM近一步表示,除非是1~2天完全不攝取咖啡因,或一日攝取了高達624毫克的咖啡因這類極端的情形下,平常有攝取咖啡因習慣的人們排尿量纔會有所增加。</div>
<div>
</div>
<div>
不喝開水三天 排尿量、體內鹽分、腎功能、體內含水量都正常</div>
<div>
</div>
<div>
而IOM也找來27名健康的成年男性,分別採取兩種飲水模式:第一種飲水模式是在成年男性們一日攝取的2~3升飲水量中,3分之1飲用開水,剩下3分之2則飲用果汁、咖啡以及其他飲料;第二種飲水模式則是不飲用開水,只喝果汁、 咖啡及其他飲料。 兩種模式各持續三天後,檢測這些男性們的排尿量、體內鹽分濃度、腎臟功能以及體內預估含水量,結果證實兩種飲水模式都不會影響到上述任一數值。</div>
<div>
</div>
<div>
3~5杯咖啡都不會造成脫水</div>
<div>
</div>
<div>
IOM也因此表示,只要一日的咖啡因攝取量不超過200~400毫克(約3~5杯咖啡),這些飲料都可以替代開水來幫身體補水,並不會有造成脫水的疑慮。 唯酒精飲料不在本次的實驗範圍內,因此IOM仍不建議民衆透過飲酒來補充水分。</div>
<div>
</div>
<div>
咖啡因利尿作用弱 適量飲用時跟喝水差不多!</div>
<div>
</div>
<div>
而臺灣營養師Stella也曾表示,其實大部分的研究都發現,除非是在一次攝取高達250~300毫克的咖啡因(約2~3杯咖啡)時,我們的排尿量纔會短暫性的增加。 另外,2002年康乃狄克大學也曾發表一份分析研究指出,喝咖啡時排出的尿量是原本飲用量的84%,而喝開水時則爲原本的81%,所以適量飲用時,咖啡因的利尿作用可以說是與水差不多。</div>
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