每天喝咖啡的咖啡控們，每每端起杯子是否會擔心影響健康而惴惴不安？最新研究表明，適量飲用咖啡不僅無害，而且有益健康。小伙伴們趕快愉快地端起咖啡杯吧！

Moderate coffee drinking is safe, and three to four cups a day may have some health benefits, according to a large review of previous studies, in the BMJ.
根據《英國醫學雜志》早先開展的一項大范圍研究，適量飲用咖啡是安全的，每天喝三到四杯咖啡還對身體有益。

It found a lower risk of liver disease and some cancers, and a lower risk of dying from stroke - but researchers could not prove coffee was the cause.
研究發現，喝咖啡的人患上肝臟疾病、某些癌癥和死于中風的風險更低，但他們不確定這與咖啡有關。

Too much coffee during pregnancy could be harmful, the review confirmed.
研究確認，孕婦喝咖啡太多對身體有害。

Experts said people should not start drinking coffee for health reasons or to prevent disease.
專家表示，人們不應該為了健康原因或者為了預防疾病而去喝咖啡。

The University of Southampton researchers collected data on the impact of coffee on all aspects of the human body, taking into account more than 200 studies - most of which were observational.
南安普頓大學的研究人員收集了咖啡對人身體所有方面影響的數據，考察了200多項研究，大部分是觀察性研究。

Was it the coffee?
是因為咖啡嗎？

Compared with non-coffee drinkers, those who drank about three cups of coffee a day appeared to reduce their risk of getting heart problems or dying from them.
與不喝咖啡的人相比，每天喝大約三杯咖啡的人患上心臟病或死于心臟病的風險會降低。

The strongest benefits of coffee consumption were seen in reduced risks of liver disease, including cancer.
喝咖啡最大的健康益處是患肝臟疾病（包括肝癌）的風險降低。

But Prof Paul Roderick, co-author of the study, said the review could not say if coffee intake had made the difference.
但研究報告的合著者保羅-羅德里克教授說，研究結論無法證實這種差異是否由咖啡導致。

"Factors such as age, whether people smoked or not and how much exercise they took could all have had an effect," he said.
他說：“年齡、是否吸煙、每天做多少運動等因素都有影響。”

The findings back up other recent reviews and studies of coffee drinking so, overall, his message on coffee was reassuring.
這一研究結果支持了最近的其他幾項有關喝咖啡作用的綜述和研究，因此從總體上看，研究結果是可靠的。

"There is a balance of risks in life, and the benefits of moderate consumption of coffee seem to outweigh the risks," he said.
他說：“生活中各種風險之間存在平衡，適量飲用咖啡的益處看來比風險更大。”

The NHS recommends pregnant women have no more than 200mg of caffeine a day - two mugs of instant coffee - because too much can increase the risk of miscarriage.
英國國民健康保險體系建議孕婦每天攝入的咖啡因不超過200毫克，也就是兩杯速溶咖啡的量，因為攝入咖啡因太多會增大流產風險。

This review suggests women at risk of fractures should also cut back on coffee.
研究建議有骨折風險的女性也要少喝咖啡。

For other adults, moderate caffeine intake equates to 400mg or less per day - or three to four cups.
對其他成年人來說，每天攝入的咖啡因最好少于400毫克，大約相當于三到四杯咖啡。

咖啡中有多少咖啡因？

one mug of instant coffee: 100mg
一杯速溶咖啡：100毫克

one mug of filter coffee: 140mg
一杯濾掛咖啡：140毫克

one mug of tea: 75mg
一杯茶：75毫克

one can of cola: 40mg
一罐可樂：40毫克

one 250ml can of energy drink: up to 80mg
一罐250毫升的能量飲料：最多80毫克

bar of plain chocolate: less than 25mg
一條純巧克力：少于25毫克

bar of milk chocolate: less than 10mg
一條牛奶巧克力：少于10毫克

The researchers say coffee drinkers should stick to "healthy coffees" - which avoid extra sugar, milk or cream, or a fatty snack on the side.
研究人員表示，喝咖啡的人要堅持喝“健康咖啡”，不要另外加糖、牛奶、奶油，或者高脂肪零食。

And they are calling for rigorous clinical trials on coffee intake to find out more about the potential benefits to health.
研究人員提議對咖啡攝入量進行嚴格的臨床試驗，以對咖啡潛在的健康益處有更多了解。

At present, the researchers said pinning down exactly how coffee might have a positive impact on health was "difficult".
目前，研究人員表示精確指出咖啡如何有益健康“有些困難”。

英文來源：BBC
翻譯&編審：yaning