Caffeine: good or bad? (healthy and healthy food). Caffeine - benefits, harms, weight loss

Caffeine is one of the most active components coffee beans - was named by university researchers from Melbourne as one of the most common narcotic substances. The statements of Australian researchers are by no means groundless, since excessive and prolonged consumption of coffee can cause physical and mental dependence, and when exceeded daily allowance- Nausea and tinnitus.

Coffeemania has become a real attribute of modern man. This statement is especially relevant in relation to residents of megalopolises and cities. For them, the 5-10 minutes that they spend drinking their favorite drink become, in their opinion, a way to escape from everyday hustle and bustle and an extra reason to enjoy the bitter-tart aroma and taste of coffee. Years of this habit lead to it being associated with relaxation, but this is far from being the case. And in this article, we will introduce you to the reasons that should prompt you to opt for and refuse coffee and caffeinated drinks.

Why do people think drinking coffee is good for health?

Caffeine is often called a soft drug, and it's hard to disagree with this statement. We all know that a cup of strong fragrant coffee capable of evoking in us:

• a surge of strength and passion for physical activity;
• elimination or smoothing of pain;
• normalization of mood;
• sharpening of attention, intellectual abilities and memory.

That is why many people believe that coffee is healthy and required product in their daily diet.

An important role in the popularization of this invigorating drink belongs to advertising. Endless viewing of videos with images of beautiful and successful people with a cup of coffee in their hands, broadcast on television or on the Internet, numerous printed advertisements with a list useful properties of this drink - all this is deposited in people's subconscious, and they begin to buy this product in stores with pleasure, without thinking that it is harmful to our health.

With prolonged use of coffee, we notice that this “ritual” becomes an integral part of our lives, and without a morning dose of an invigorating drink, our mood deteriorates and everything falls out of our hands. Such a dependence is not observed in those who closely follow " daily allowance drunk drink," and in such cases, drinking coffee is not harmful to health.

What dose of coffee is considered normal?

One liter of coffee brewed traditional way, contains about 1500 mg of caffeine. A daily dose of this stimulant is considered harmless for the human body. nervous system substance, which is not more than 1000 mg. When it is exceeded, depletion of nerve cells is observed and after a while a person develops dependence.

Most of the studies done on the effects of coffee on the body show that the maximum allowable dose of caffeine per day is 500-600 mg (i.e. no more than 5-6 cups of coffee), and for children and adolescents it is even lower. With the development of addiction or an overdose of caffeine, a person develops the following symptoms:

• headache;
• irritability;
• fatigue;
• drowsiness;
• muscle pain.

The appearance of these symptoms should always be a reason to refuse another cup of coffee and reconsider your attitude to this invigorating drink!

Why is coffee bad for health?

Harm to the nervous system and mental health

Prolonged stimulation of the tissues of the nervous system leads to the fact that it is constantly in an excited state and experiences excessive stress. Such hard work causes depletion of nerve cells, and they cannot ensure the coordinated work of all systems and organs.

In addition to the negative impact on the physical functionality of the nervous system, coffee has a devastating effect on mental health and can cause insomnia. Constant overexcitation of the cerebral cortex can lead to the development of:

• unmotivated aggression;
• psychoses;
• paranoia;
• epilepsy.

Harm to the cardiovascular system

Overexcitation of the nervous system causes the activation of the vasomotor center, and the person's pulse quickens and, since the heart begins to contract faster, and the vessels narrow. Despite the short duration of such exposure to caffeine, in coffee drinkers who drink coffee often, the constant hard work of the cardiovascular system leads to an increased risk of developing arterial hypertension and.

It is especially harmful to drink coffee for those people who suffer from various diseases or have a predisposition to them.

The greatest harm to blood vessels and the heart is caused by coffee prepared by brewing, and not in a coffee maker.

Damage to metabolism

Coffee consumption leads to a violation of the absorption of such trace elements and vitamins:

• sodium;
• magnesium;
• vitamin B6 and B1;
• calcium.

As a result of a lack of trace elements in a person, teeth begin to deteriorate, develop, and frequent pains in the neck and back appear. A lack of magnesium and vitamins B6 and B1 causes a disturbance in the circulatory system, and a person may experience headaches, irritability and other symptoms of cerebrovascular accident.

Harm to fertility

Caffeine can stimulate an excess release of adrenal hormones such as adrenaline and cortisol. An increase in their level leads to hormonal imbalance, and women will experience a lack of such an important hormone for the onset and successful completion of pregnancy as progesterone.

That is why the refusal of caffeinated drinks is recommended for all women and pregnant women. It is especially harmful to drink this invigorating drink after 20 weeks of pregnancy and in the last months of gestation. Studies confirm that drinking even 4 cups of coffee a day increases the risk of premature termination of pregnancy in 33% of women.

Harm to fetus and unborn child

Excessive coffee consumption during pregnancy can cause such disorders in the development of the fetus:

• the risk of developing cardiovascular pathologies;
• delayed physical and mental development;
• the birth of a child with caffeine addiction;
• tooth growth at a later date.

Harm to normal weight

Excessive coffee consumption leads to extra pounds. This conclusion was reached by many scientists who studied the effects of caffeine on the human body. The reason for the appearance of excess fat is a hormonal imbalance provoked by overproduction adrenal cortisol. Because of this, it begins to function incorrectly, and a person slows down all metabolic processes, and more fat appears under the skin.

Harm to the immune system

Caffeine contributes to insufficient production of hormones thyroid gland, and due to their lack, malfunctions in the work of our immunity appear. As a result, a person becomes more susceptible to the development of various infectious diseases, and in order to recover, he needs more long time.

Harm to skin and hair

An insufficient amount of thyroid hormones and disorders in the absorption of trace elements and vitamins lead to the appearance of symptoms that are unpleasant for both women and men:

• dryness and peeling of the skin;
• coarsening of the skin on the elbows and soles;
• fragility and dullness of nails;

Harm to the liver

Opinions of some doctors about harmful influence coffee on the liver dispersed. Some of the hepatologists recommend that patients with developing with or with alcoholism take no a large number of this drink with the addition of milk. In their opinion, coffee is necessary to slow down the development of scarring (fibrosis) processes in the liver tissues. However, it should be noted that excessive consumption of this drink can harm this vital organ.

The liver is a real "laboratory" for decontamination and removal of toxic substances from the body. And in the cultivation of some varieties of coffee and the production of such a drink as decaffeinated coffee, pesticides and other toxic substances - ethyl acetate and methylene chloride - are used.

They render toxic effect on the liver, and it spends a huge part of its resources processing these poisons. In addition, the liver is involved in the production of enzymes necessary for the breakdown of substances contained in coffee and their metabolism. As a result, the liver of coffee drinkers is under increasing stress, depleted, and a person has an increased risk of developing hepatitis.

Harm to teeth

Coffee contains a lot of tooth-pigmenting substances that cause darkening of the teeth and contribute to the formation of tartar. Dental plaque accumulates a greater number of pathogenic microorganisms that can cause the development of various inflammatory diseases oral cavity and loss of teeth.

Harm to the development of children and adolescents

In addition to all the health problems that caffeine overdose causes in adults, coffee consumption by children can cause such disorders in their development and health.

Caffeine- a substance with a stimulating effect. Contained in plants: tea, coffee, mate, guarana, cola, cocoa. Caffeine is also produced synthetically.

Contained in regular food products and drinks, sports nutrition.

There are many studies on caffeine and they are all contradictory. coffee business very large and it is extremely unprofitable for him to spoil the reputation of his product, so there are studies conducted with the sponsorship of coffee companies.

Caffeine: mechanism of action

Caffeine is very similar to the substance adenosine, which is responsible for the “inhibitory” effect in the brain. Adenosine acts as a defense against stress, overheating of the brain. Because of him, he tends to sleep - a sign that the body is exhausted, it's time to rest.

Caffeine temporarily stops the action of adenosine and prolongs wakefulness. Strictly speaking, caffeine does not invigorate, but postpones the process of inhibition. In addition, caffeine weakens the effect of sleeping pills and painkillers.

In studies, it was noticed that after a decrease in productivity, caffeine intake restored it to 90% of the baseline.

By the way, to improve the effect of caffeine, it is better to use it without milk. Milk slows down the absorption of caffeine.

The effect of caffeine on the body

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How long does caffeine last?

The effect of caffeine lasts about 3.5 hours.

Is it true that caffeine is a diuretic?

Caffeine has a slight diuretic effect, but the body adapts to it in 4-5 days. These data have been confirmed by many studies since 1928.

Regular intake of caffeine and caffeinated drinks does not increase the diuretic (diuretic) effect.

caffeine as a fat burner

Caffeine can affect energy metabolism in the body. 600 mg of caffeine can increase total energy expenditure by about 100 kcal per day.

• increased fat burning
• appetite suppressant effect

So that the effect of coffee is not “jammed” with sweets, and for many it just becomes a habit, it is better to use caffeine in capsules or tablets.

Caffeine benefits and harms

Harm of caffeine

Exists lethal dose coffee. According to scientists, it is about 1 cup of espresso per 1 kg of body weight. Moreover, it is necessary to drink the entire dose in a short period of time, which is almost unrealistic. However, if the recommended daily dose is regularly exceeded, there is a risk of side effects.

The daily dose of caffeine in adults should not exceed 400 mg (200-250 ml of espresso), and in adolescents - 100 mg. Caffeine is harmful to pregnant women in doses exceeding 200 mg per day. May cause fetal abnormalities.

According to toxicity, caffeine belongs to the group of “theoretically carcinogenic substances”. Simply put, there are suspicions, but no evidence. By the way, mobile phones belong to the same group.

One of the main side effects caffeine is called addictive And harm to the heart.

Addiction really appears, then an increased dose of caffeine is needed for the effect to appear. When you stop taking caffeine into the body, a mild “withdrawal syndrome” occurs, which disappears after a short period of time. To eliminate the addictive effect, it is enough to refrain from taking caffeine for 5-7 days.

Caffeine interferes with the absorption of calcium in the body and weakens the bones. Therefore, it is not recommended for the elderly and teenagers. In any case, with a constant intake of caffeine, it is necessary to take breaks from taking calcium in the form of food supplements.

Benefits of caffeine

Coffee drinkers are less likely to get cancer. Caffeine improves the transport of anticancer drugs.

Research carried out jointly in Oxford University and university South Carolina, showed that regular use coffee reduces the risk of death by 12-18%. Cardiovascular diseases, cancer, diseases of the liver and digestive organs were considered.

Caffeine - effective remedy in the prevention of diabetes.

Also caffeine:

• reduces fatigue
• increases endurance and power
• improves concentration
• acceleration of fat burning processes
• improved muscle nutrition

Caffeine and alcohol: compatibility

Caffeine enhances the effect of alcohol and accelerates intoxication. At the same time, the "invigorating" caffeine balances the depressing effect of alcohol. At the same time, intoxication is not felt, even if it is. It seems that you can drink more and the likelihood of alcohol poisoning increases.

In addition, alcohol weakens the heart muscle. In this state, caffeine can disrupt the heart. In the United States, there have been cases of death from a heart attack after drinking alcoholic energy drinks after that they were banned.

Where is more caffeine in tea or coffee

table: Zozhnik.ru

caffeine for athletes

Until 2004, caffeine was banned in sports and was considered doping. This ban has been lifted since 2004.

Athletes are better off taking caffeine in tablets or capsules. This makes it easier to achieve the desired effect and it is convenient to calculate the dosage.

Caffeine is especially useful in endurance sports: cross-country skiing, running, swimming, triathlon. Caffeine allows the body to use fat stores more efficiently by conserving glycogen. Due to the release of calcium, caffeine improves muscle contraction.

Taking caffeine at a dose of 1.5-2 mg per kg of body weight 1 hour before exercise may help maintain performance for a longer time. To maintain the effect, it is recommended to take 20-30 mg (1 caffeine gel) every 30-40 minutes during exercise.

Important! Before using caffeine in competition, test it in training to rule out individual intolerances and allergies. This applies to all sports nutrition.

Go in for sports, move, travel and be healthy! 🙂
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The article will reveal all the mysteries that coffee is fraught with, answer questions about the harm and benefits of coffee, how to store coffee, what are the differences between Arabica and Robusta, which coffee grind should be preferred, and many others.

A drink without which many can no longer imagine their lives, coffee has not only firmly entered the diet, but has also become an integral part of social conversations and business meetings, as well as a means of energizing, raising mood and saving people with low blood pressure.

However, from time to time you can hear about the results of another study with new facts about the harm or benefit of coffee. Should it be abandoned familiar drink Or is he completely harmless? In order to make an informed decision, you need to know all the pros and cons of coffee.

How does coffee affect the human body?

The effect that coffee has on the human body is the sum of the actions of its individual components. Therefore, to begin with, you should look at chemical composition this drink.

Raw coffee beans

Raw coffee bean contains:

• proteins, fats and carbohydrates
• alkaloids (trigonelline and caffeine)
• acids (chlorogenic, quinic, citric, coffee, oxalic, etc.)
• tannins
• mineral salts and trace elements (potassium, phosphorus, calcium, iron, nitrogen, etc.)
• vitamins
• essential oils

During roasting, the proportions of the elements contained in the grain change, new compounds are formed (for example, PP vitamins). Depending on the type of coffee beans and the degree of roasting, the composition of the drink also differs.

• Caffeine
  Known for its properties of nervous system excitation, performance enhancement, energy boost, reduction of physical fatigue and drowsiness. Caffeine is also accused of addiction and addiction.

IMPORTANT: Caffeine is found in many plants, but in large quantities - in guarana, in tea leaves, coffee beans, cocoa and cola nuts.

• Trigonelline
  In the process of roasting the beans, trigonelline is involved in the formation of the multicomponent substance caffeol, which gives the coffee its characteristic taste and aroma. In addition, when roasted, trigonelline releases nicotinic acid (vitamin PP or B3), which improves microcirculation, lowers cholesterol, etc.

IMPORTANT: A lack of vitamin PP can lead to the development of pellagra disease (symptoms: diarrhea, mental impairment, dermatitis).

• Chlorogenic acid
  Present in the composition different plants, but coffee has the highest concentration of this acid. The beneficial properties of chlorogenic acid include the improvement of nitrogen metabolism. In addition, the acids contained in coffee contribute to the normalization of the digestive tract. Chlorogenic acid adds an astringent taste to coffee.

• Vitamin P
  Strengthens the walls of capillary vessels. One cup of coffee contains about a fifth of daily requirement in this vitamin.

• Essential oils
  They have an antiseptic effect, participate in the formation of an attractive aroma of coffee.

• Tannins (tannins)
  They have a beneficial effect on digestion, give coffee a bitter aftertaste.

Harm from drinking coffee

At first glance, the components present in coffee do not cause any harm to the body. But recommendations to abandon this drink are still heard quite often. This can be explained by the following negative factors:

• Addiction
  No matter how many cups of coffee you drink a day, you become addicted to a certain dose of coffee, without which you already feel some discomfort. For this reason, and also because of the feeling of pleasure that coffee evokes, some people try to attribute narcotic properties to coffee. However, the release of the “happiness” hormone serotonin is also observed after eating chocolate. Obviously, referring to these products as drugs is an exaggeration. As far as addiction is concerned, the unpleasant symptoms of irritability and headache that appear when coffee is abruptly stopped usually disappear quickly.

• 
  Coffee consumption is often associated with the risk of developing heart disease, in particular coronary heart disease. There is no reliable evidence that coffee can cause coronary heart disease in a perfectly healthy person. However, people suffering from heart vascular diseases, drinking coffee, as well as other caffeinated products, is dangerous to health.

• Increasing pressure
  Coffee can really boost arterial pressure, but this effect is short-lived. In addition, the results of studies have recorded that in most cases, people who are not accustomed to coffee react with an increase in pressure. In those who regularly consumed coffee, the increase in pressure was either not observed at all, or was insignificant. Therefore, a direct relationship between coffee consumption and the development of hypertension has not been identified. It should be noted that we are talking about reasonable quantities daily consumption coffee (see below for more details) and healthy people. Obviously, coffee is contraindicated for hypertensive patients.

• calcium indigestion
  Coffee interferes with the full absorption of calcium. This is one of the reasons why coffee is not recommended during pregnancy, when calcium is especially needed by the female body. In addition, it makes no sense to combine the intake of foods that serve as a source of calcium with the use of coffee (curds, cheeses, etc.), since calcium simply cannot be absorbed by the body.

• Nervousness and irritability
  These and more serious disorders of the nervous system can cause excessive consumption of caffeine. According to the study, drinking more than 15 cups of coffee per day can lead to hallucinations, nervousness, convulsions, fever, increased heart rate, vomiting, indigestion, etc.
  Individual sensitivity to coffee should also be taken into account here. For some, 4 cups a day does not affect well-being, and someone after one feels nervous overexcitation.

• Formation of benign breast tumors
  This conclusion was reached when studying the effect of excessive doses of caffeine on female body. This applies to all caffeinated products. There is evidence that a benign tumor disappears when caffeine consumption is stopped.

• Dehydration
  One of the disadvantages of coffee is dehydration, while a person does not always feel thirsty. Therefore, coffee lovers should control the amount of liquid they drink and remember the need for additional water intake.

• And etc.

Coffee should not be consumed when:

• atherosclerosis
• insomnia
• hypertension and heart disease
• glaucoma
• hyperexcitability
• cholecystitis
• liver cirrhosis
• diseases of the stomach (ulcer, gastritis, etc.), kidneys
• and etc.

You should not indulge in coffee before bedtime due to possible insomnia and increased excitability.

It is advisable to give up coffee or reduce its amount during pregnancy. Such a warning was first explained by the threat of miscarriage. Recent studies show that caffeine abuse affects the weight of the fetus, as well as the duration of pregnancy. Caffeine reduces birth weight and increases gestational age.

In general, it is advisable to talk about the dangers of coffee under the condition of significant abuse, when buying low-quality, cheap coffee, and also in case of violation of the rules for preparing this drink.

Benefits of drinking coffee

Reasonable consumption of caffeine not only does not harm, but also has a positive effect on the functioning of the body. Specifically, coffee

• promotes mental activity of the brain
• tones, improves mood, adds strength and energy
• eliminates headache, migraine
• saves from fatigue, lethargy, drowsiness
• is an antidepressant, reduces the likelihood of suicidal episodes

• stimulates memory and is the prevention of Parkinson's and Alzheimer's diseases
• weakens the effect of sleeping pills, caffeine is used for intoxication with poisons and drugs
• stimulates the stomach
• increases heart activity, increases blood pressure, which alleviates the condition of hypotensive patients
• has anti-carcinogenic properties, reduces the risk of developing cancer
• reduces the likelihood of getting cirrhosis of the liver, gout, diabetes, kidney problems

It is important to emphasize that the positive effect of coffee consumption can be achieved only with moderate consumption of this drink.

Daily intake of coffee

Without harm to health, you can afford 300-500 mg of caffeine per day. Depending on the degree of roast and variety, one mug of coffee contains 80-120 mg of caffeine. This means that approximately you can drink 3-4 cups a day without worrying about possible consequences.

Permissible daily dose caffeine during pregnancy according to WHO is 200-300 mg, which is equivalent to 2-3 cups of coffee.

However, keep in mind that coffee is not the only source of caffeine, so calculate your individual serving based on other caffeinated foods you consume.

The negative impact of coffee, some studies fix already with a regular excess of the daily volume of 4-5 mugs.
A daily dose of 10 g of caffeine is considered lethal, which corresponds to approximately 100 cups of coffee.

INTERESTING: In terms of the amount of coffee consumed per capita, Finland is in first place, the United States is in second, Great Britain is in third, and Russia is in fourth place.

Types and varieties of coffee: Arabica and Robusta

There are two most popular species coffee: Arabica and Robusta, while there are more than a hundred varieties.

Arabica

• the most common type of coffee
• more different mild taste, slight sourness and strong aroma
• contains about 18% oils and 1-1.5% caffeine

Robusta

• characterized by a coarser aftertaste, astringent aftertaste
• contains about 9% oils and up to 3% caffeine
• often used in the preparation of instant coffee
• usually due to the bitter taste in pure form do not use, but mix with Arabica in different proportions
• inferior in popularity to Arabica due to specific palatability
• Robusta has twice the caffeine content of Arabica

In addition to these types, there are also Liberica and Excelsa coffees, which are similar in taste to Robusta and are used to create blends.
The taste, smell and chemical composition of coffee, including the amount of caffeine, is determined by the climate, the growing soil coffee trees and other factors, the diversity of which determines the presence of a large number of coffee varieties.

Some of them:

• Santos, Victoria, Conylon (Brazil)
• Colombia
• Ethiopian Arabica Harar
• Arabica Mysore (India)
• Tapanchula, Maragogype (Mexico)
• Mandeling, Lintong (Indonesia)
• Arabien Mocha (Yemen)
• Nicaragua Maragojit and others.

What grind is the coffee?

Depending on the method of preparation, the duration of the disclosure of the aroma and taste, they use different types grinding. Allocate:

Rude

• Application: best for French press, piston brewers or classic coffee pots
• Time required for full manifestation of taste: up to 8-9 minutes

Average

• Application: the most versatile grind, used for various brewing methods, good for carob coffee makers
• Time: up to 6 minutes

Thin

• Application: making coffee in a coffee maker
• Time: up to 4 minutes

IMPORTANT: There is a special type of grind for espresso, which is marked accordingly on the coffee packaging. Espresso coffee machines are immediately equipped with a special grinder for a special grind.

Very fine (powdery)

• Usage: Ideal for Turkish coffee making so-called Turkish coffee.
• Time: 1 minute

Too fine grinding can be bitter, if too coarse grinding coffee can turn out watery, because if it is not prepared correctly, it will not have time to reveal its taste. In addition, ultra-fine as well as very coarse coffee grinds can clog the coffee machine. Therefore, it is important to adjust the grinding well, to find the most suitable individual taste depending on the type of preparation.

You can grind coffee yourself using a coffee grinder (manual or electric) or you can immediately buy the desired grinding obtained industrially. The latter usually goes through additional filtration (through a special sieve) to select coffee particles of the same size. It is known that homogeneous coffee exhibits its taste properties better.

How long can ground coffee be stored?

Coffee is very sensitive to air and light. Therefore, it should be stored in an airtight container in a cool place.

After opening the package, ground coffee loses its original aroma and taste after a week. Accordingly, for maximum conservation palatability ground coffee must be in a vacuum.

Most popular coffee drinks

Combining set various ingredients with coffee in various proportions, get a large assortment of coffee drinks. Ice cream, caramel, milk, chocolate, liquor, honey, berry syrups, etc. is a partial list of coffee-compatible products that give it unique taste and smell.

Among the most common coffee drinks:

• espresso- pure coffee, which is prepared in small volumes with a high concentration of coffee, which makes the drink very strong; is the basis for the preparation of other varieties of coffee drinks
• Americano− it is an espresso with a high water content for those who do not like the bitterness of a strong espresso
• cappuccino− coffee with added milk and milk froth
• macchiato− subspecies of cappuccino: coffee + milk foam in the same proportions
• latte- milk with coffee, where a large proportion of the drink is milk
• glasse− coffee with ice cream
• irish− coffee with alcohol
• mocha− latte with chocolate
• viennese coffee− espresso with whipped cream topped with chocolate, cinnamon, nutmeg and etc.
• Romano− espresso with lemon zest
• Turkish coffee- with spice foam (cinnamon, cardamom, etc.), classic coffee cooked in Turkish
• and many others

Is coffee with milk good or bad?

Milk suppresses the effect of caffeine, so coffee with milk has a less tonic effect. For people suffering from gastritis or other diseases in which it is not recommended to get involved in caffeine, coffee with milk
in limited quantities can be a great way out.

IMPORTANT: In its pure form, coffee does not contain calories, but with the addition of milk, it loses its properties as a dietary product.

Is coffee with lemon good or bad?

Rich in vitamin C, lemon is undoubtedly useful product. In addition, lemon also neutralizes the effects of caffeine. Combined with lemon coffee drink acquires a special taste and is perfect for those who love coffee, but are afraid of excessive exposure to caffeine.

Is Cinnamon Coffee Good or Bad?

Cinnamon is known for numerous healing properties and widespread use for weight loss. Therefore, coffee with cinnamon (without sugar) can become not only delicious drink, but will also contribute to weight loss (subject to other necessary conditions).
However, cinnamon, especially in large quantities, has a number of contraindications:

• pregnancy, hypertension, problems with the liver and kidneys, irritability, individual intolerance, etc.

Is decaffeinated coffee good or bad?

At first glance, decaffeinated coffee solves all the problems associated with negative consequences. overuse caffeine. However, everything is not so simple.

• Firstly, There is still caffeine in this coffee, but in small amounts.
• Secondly, the decaffeination process in the vast majority involves the treatment of beans with a chemical solvent, ethyl acetate, which, despite subsequent cleaning with boiling water, risks remaining on the coffee bean.
• Third, one of the negative effects of drinking decaffeinated coffee is an increase in the amount of free fatty acids in the blood, which are responsible for the formation of bad cholesterol.

In addition, caffeine, as mentioned, has with the right approach positive influence on the body.

IMPORTANT: According to research findings, the accusation of caffeine in raising blood pressure is unfounded. Perhaps other components of coffee are to blame.

Therefore, drinking decaffeinated coffee is not always a reasonable substitute.

How to prepare coffee correctly?

The final properties of coffee, including its benefits or harms, depend on the method and correct preparation.

In order to cook good coffee at home, in the absence of a special coffee machine, you must:

• pour coffee into a turk

IMPORTANT: It is better to give preference to the finest grinding of coffee.

• pour cold water
• wait for the foam to rise and remove from heat
• let it settle for a while, and repeat the procedure two more times
• before pouring coffee into cups, the latter should be heated by dousing with boiling water

IMPORTANT: Coffee must not be brought to a boil.

To prepare Turkish coffee, use 10 g (3 tsp) per glass of water, but the dosage can be changed based on preference.

• To check the quality of coffee beans, you can pour them cold water, shake a little and drain the water. If the color of the water has not changed, it means that the coffee is of high quality, i.e. does not contain dyes
• The test for impurities in ground coffee can be done in a similar way: pour cool water over it. If impurities are present, they will settle and you will notice them at the bottom of the container.

Summing up, let's list Top 10 Facts things to know about coffee:

1. With moderate consumption (no more than 3-4 cups a day), coffee does not harm a healthy person.
2. Moreover, coffee has a number of beneficial properties, including stimulating brain activity, suppressing depression, and preventing the development of many diseases.
3. Contraindications to drinking coffee exist in the presence of problems with the heart, nervous system and other diseases of the liver, kidneys, etc.
4. Arabica contains twice less caffeine than robusta

girl and boy over coffee

5. Coffee grind matters different ways making coffee. For example, the finest is used to make Turkish coffee and takes less time to reveal its taste than a coarser grind.
6. The amount of caffeine increases with heat treatment, i.e. dark roasted beans contain less caffeine than lightly roasted beans
7. Instant coffee made from cheaper and less valuable coffees and contains more caffeine

8. It is preferable to buy coffee beans and grind it before brewing, because ground coffee quickly loses its aroma and original taste characteristics, and it is impossible to store it in the absence of vacuum packaging for a long time
9. Decaffeinated coffee can even be harmful with certain decaffeination methods.
10. Coffee is recommended to drink in the morning, but not on an empty stomach, as it stimulates digestion.

Video: Coffee. Harm and benefit

Video: Scientific news about the benefits of coffee

One cup a day of this coffee will warm and help strengthen your heart.

Caffeine is found not only in tablets and coffee, tea, for example, boasts twice the amount of caffeine in comparison with the same amount of coffee. Also, caffeine is present in energy and carbonated drinks, chocolate and sweets.

Caffeine - it is a psychoactive agent that stimulates the nervous system and is an alkaloid (natural nitrogen-containing organic compound). Get caffeine from coffee beans, tea leaves and coca nuts, and artificially synthesizing uric acid.

One cup of coffee contains up to 200 milligrams of caffeine, while the same amount of tea contains up to 100 milligrams. But how is it, why does tea contain half the amount of caffeine, when it is clearly written above about the exact opposite, about a twofold excess of its concentration? It's simple if you compare tea leaves and coffee beans, tea wins in terms of caffeine content, but less tea is brewed than coffee beans, therefore, in the form of a drink, tea clearly loses to a fragrant drink.

What does caffeine do to the body?

Getting into the blood, caffeine increases the frequency and strength of heart contractions, improves the secretion of gastric juice and increases appetite, is a strong stimulant for the central nervous system, invigorates, relieving fatigue and sleepiness, increases blood pressure and motor activity, speeds up metabolism, increases the release of bile, promotes acceleration of sugar production by the liver, weakens the intestines and has a diuretic effect.

As you can see caffeine affects almost the entire body. Approach to its use in one form or another must be carefully. After all, it carries both benefits and great harm for the body, and has a set of contraindications. Without observing the measure in its use, you can apply irreparable harm to your health. Let's understand what is the harm of caffeine and its benefits.

Harm of caffeine

In large quantities (more than 2-3 cups of coffee a day), caffeine becomes a harmful and dangerous substance for many internal organs.

• To people suffering hyperacidity do not use caffeine, it increases the secretion of gastric juice.
• In combination with alcohol and cigarettes, there is a high risk of "planting" the heart.
• It acts like a drug by increasing the release of dopamine (“stress hormone”) into the blood by a short time thus causing addiction. And a sharp rejection of it can lead to a real withdrawal syndrome.
• Caffeine limits blood flow to the brain, which can lead to earlier aging.
• Dehydrates the brain and the body as a whole.
• It leads to sleep disturbances, necessary for the health of the body and nervous system.
• Causes pressure drops, arrhythmia, increases eye pressure.
• It can increase irritability and overexcite.
• Creates tension in the muscles.
• May lead to gastrointestinal problems.
• Raises the level of inflammatory markers (for example, homocysteine).
• Can affect fertility (the ability to produce healthy offspring), caffeine use is fraught with premature birth, birth defects of the fetus, low birth weight and miscarriages.

When to Quit Caffeine

• Atherosclerosis
• Insomnia
• Parkinson's disease
• hypertension
• Glaucoma
• Diseases of the cardiovascular system
• Hyperexcitability
• Senile age
• You should not use caffeine for nursing young mothers, during pregnancy, and children.

Useful properties of caffeine

At the same time, in moderate doses, caffeine has a beneficial effect on the body, and can be included, in the form of coffee, tea, or chocolate, in your healthy diet.

• You can use caffeine as a mild laxative and a strong diuretic.
• It constricts blood vessels, increases blood pressure and strengthens a healthy heart. As a result, it helps with headaches caused by stress and overwork.
• Reduces the amount of arterial plaque, thereby reducing the risk of occurrence and development of Alzheimer's disease.
• Caffeine protects against cancer, and actively contributes to the rapid death of cancer cells.
• Reduces the risk of developing diabetes.

Caffeine - good or bad?

Indeed, caffeine adversely affects many aspects of human life and health. Definitely - the more caffeine, the more harm is done to the body.

You can choose whether to drink coffee in large or small cups, take it in doses, or refuse it altogether. Everything should be in moderation, look for the golden mean and do not get sick.

Caffeine is a substance of plant origin, an alkaloid of the purine series, which has a psychostimulating and analeptic effect. It is usually found in coffee and tea, but it can also be artificial (synthetically produced) and then added to food products.

It is a powerful central nervous system stimulant and diuretic (diuretics are diuretics that help the body get rid of fluids; agents that increase the excretion of water and salts in the urine, increase the rate of urine formation and reduce the fluid content in tissues and serous cavities).

Caffeine stimulates or excites the human brain and nervous system. This does not reduce the effect of alcohol, although many people mistakenly think that a cup of coffee will help a person sober up. Caffeine can be used to relieve short-term fatigue or drowsiness.

Caffeine is quickly absorbed by the body and quickly passes into the brain. Caffeine does not accumulate in the blood, but remains in the body for a long time, leaving it through the urine many hours after consumption.

At human body No nutritional needs in caffeine, so it can be completely avoided in the diet.

Cup of coffee (150 ml): 80 – 120 mg of caffeine;
- A cup of black tea (150 ml): 20 - 40 mg of caffeine;
- A cup of espresso (30 ml): 40 mg of caffeine;
- A cup of cocoa (150 ml): 6 mg of caffeine;
- A glass of cola (150 ml): 15 - 35 mg of caffeine;
- Energy drink(150 ml): 48 mg caffeine;
- Chocolate bar (100 g): depending on the type of chocolate - 15 mg ( milk chocolate) and 90 mg (bitter chocolate);
- Caffeine tablets (piece): depending on the dosage - from 50 to 200 mg of caffeine.

Products labeled “decaffeinated” still contain caffeine, but in a reduced amount.

Benefits of caffeine

Increases mental and physical performance, stimulates mental activity, physical activity, shortens reaction time, temporarily reduces fatigue and drowsiness;
- Speeds up and deepens breathing, contributing to the expansion of the bronchi;
- Reduces the risk of cardiovascular diseases, atherosclerosis;
- It has an antispasmodic effect on smooth muscles, having a bronchodilating effect, it has a stimulating effect on striated muscles;
- Increases the secretory activity of the stomach;
- Reduces the risk of developing diabetes;
- Improves metabolism and metabolic processes such as glycogenolysis and lipolysis.

food sources caffeine

Caffeine is found in the leaves, seeds, and fruits of over 60 plants, including:

Loose tea;
- nut cola;
- coffee;
- cocoa beans;
- chocolate;
- almost any cola (unless it's labeled "decaffeinated").

Caffeine is often added to medications such as painkillers, diet pills, and cold medicines. Caffeine has no taste, and it can be removed from food through a chemical process called "decaffeination".

Side effects caffeine

Caffeine can lead to the following negative consequences for the body:

Rapid heart rate;
- anxiety;
- depression;
- problems with sleep;
- nausea;
- excitement;
- shiver;
- vomit;
- frequent urination;
- Constant use of caffeine is addictive:
- Reduces the absorption of calcium by the body.

An abrupt cessation of caffeine use can cause withdrawal symptoms (abstinence from hysteria, fear, neurosis or obsessive states in the process of psychoanalytic therapy; strong-willed voluntary refusal of something, suppression in oneself for a period of time or throughout life of certain drives).

Reduce caffeine gradually to prevent any withdrawal symptoms.

Effects of caffeine on health

Large amounts of caffeine can lower a person's bone density and most likely interfere with the body's ability to absorb calcium. This can lead to osteoporosis (a chronically progressive systemic metabolic disease of the skeleton, a clinical syndrome that manifests itself in other diseases. Osteoporosis is characterized by a decrease in bone density, an increase in their fragility, a violation of microarchitectonics and, due to a violation of bone metabolism, a decrease in bone strength and an increased risk of fractures).

Caffeine can cause or aggravate pain and tightness in the chest (mastopathy or fibrocystic disease, fibroadenomatosis - a benign disease of the mammary glands associated with an imbalance of hormones).
Caffeine may have Negative influence to the child's food, if caffeinated drinks replace healthy drinks such as milk. A child who consumes caffeine may also eat less because caffeine reduces appetite.

Caffeine is categorically contraindicated in hyperexcitability, insomnia, severe hypertension and atherosclerosis, in organic diseases of the cardiovascular system, in old age, and in glaucoma. Caffeine intake accelerates the growth of cysts in patients with polycystic disease.

Moderate consumption of tea or coffee does not have a tangible negative impact on health, as long as a person does not violate a healthy lifestyle.

About 250 milligrams of caffeine per day or 5 servings (glasses, mugs) soft drinks or tea is considered medium to moderate amounts of caffeine. Over 250 milligrams of caffeine per day is considered excessive caffeine intake.

People who may want to avoid caffeine or drink only small amounts of it are:

People who are prone to stress, anxiety or sleep problems;
- women with painful seals in the chest (mastopathy, or fibrocystic disease, fibroadenomatosis);
- people with acid reflux (or gastroesophageal reflux disease, GERD - a chronic relapsing disease);
- people with high blood pressure that cannot be treated;
- people who have problems with heart rate and heart rate;
- people with chronic headaches.

Keep a close eye on how much caffeine your child is getting. Although caffeine is safe in moderation, it is a stimulant. A hyperactive child may not need to be given caffeine.
Small amounts of caffeine during pregnancy are safe, but large amounts are strongly discouraged.

Caffeine, like alcohol, passes through the bloodstream to the placenta and can have negative effects on babies. Because caffeine is a stimulant, it increases heart rate (HR, pulse) and metabolism (metabolism is a set of chemical reactions that occur in a living organism to keep it alive. Metabolism helps the body grow, reproduce, respond to the environment and heal damage. Processes , which allow the body to grow and multiply, maintain structure and respond to environmental influences.Metabolism is usually divided into two stages: catabolism, during which complex organic substances are degraded to simple ones, and anabolism, in the processes of which proteins, sugars, lipids and nucleic acids). Both of these directly affect the health of the child. Therefore, it is recommended to avoid caffeine during pregnancy.

It's okay to drink one or two cups of coffee, tea, or cola a week, but it's best to cut them out entirely if possible.
Many drugs interact with caffeine. If the patient is taking medication, we advise him to talk with his doctor or pharmacist about their possible interactions with caffeine, so that the combination of both is not harmful to health.