早上攝入多少咖啡因才算過(guò)量?

早上攝入多少咖啡因才算過(guò)量?

For many people, sipping on a cup of coffee in the morning is a crucial part of their morning. Plenty of people rely on caffeine to wake them up after a good night's rest. But how much caffeine is too much in the morning? According to the U.S. Food and Drug Administration, it is safe for most adults to consume up to 400 milligrams of caffeine per day. Toxic effects like seizures can occur when you consume more than 1,200 milligrams per day. But even 400 milligrams may be too much for some people. Everyone has a unique tolerance level when it comes to caffeine.

對(duì)很多人來(lái)說(shuō)，早上喝一杯咖啡是他們?cè)缟现匾囊徊糠?。很多人在睡了一個(gè)好覺(jué)之后依靠咖啡因來(lái)喚醒自己。但是早上攝入多少咖啡因才算過(guò)量呢?根據(jù)美國(guó)食品和藥物管理局的說(shuō)法，對(duì)大多數(shù)成年人來(lái)說(shuō)，每天攝入400毫克的咖啡因是安全的。當(dāng)每天攝入超過(guò)1200毫克時(shí)，就會(huì)出現(xiàn)癲癇等毒性反應(yīng)。但對(duì)某些人來(lái)說(shuō)，即使是400毫克也太多了。每個(gè)人對(duì)咖啡因的耐受性不同。

You can tell when you've had too much caffeine by how your body responds to the stimulant. Symptoms of too much caffeine include jitters, anxiety, increased heart rate, and feelings of unhappiness. You may also experience nausea or headaches. If you notice any of these symptoms when consuming caffeine, stop consuming it right away. Drinking water or eating a meal may help relieve some of your symptoms. However, it will take several hours for the caffeine to completely get out of your system. According to the FDA, it takes four to six hours for your body to metabolize just half of the caffeine in your body.

你可以通過(guò)你的身體對(duì)刺激物的反應(yīng)來(lái)判斷你是否喝了太多的咖啡因。過(guò)量攝入咖啡因的癥狀包括神經(jīng)過(guò)敏、焦慮、心率加快和不開心。你可能還會(huì)感到惡心或頭痛。如果你在攝入咖啡因時(shí)注意到任何這些癥狀，立即停止攝入。喝水或吃頓飯可能有助于緩解一些癥狀。然而，咖啡因需要幾個(gè)小時(shí)才能完全排出你的身體。根據(jù)食品和藥物管理局的說(shuō)法，你的身體需要4到6個(gè)小時(shí)才能代謝掉體內(nèi)一半的咖啡因。

Just because you can safely consume 400 milligrams of caffeine per day doesn't mean it is necessarily safe to consume that amount all at once. According to Consumer Reports, consuming a large amount of this stimulant at once can lead to more intense effects. Stick to moderate levels spaced throughout the day for the best results.

僅僅因?yàn)槟忝刻炜梢园踩財(cái)z入400毫克咖啡因，并不意味著一次攝入那么多咖啡因就一定是安全的。根據(jù)《消費(fèi)者報(bào)告》，一次性大量攝入會(huì)導(dǎo)致更強(qiáng)烈的反應(yīng)。一天中保持適度的間隔時(shí)間會(huì)更好。

It is also important to be aware of where your caffeine is coming from. This stimulant can be found in everything from coffee to candy to yogurt these days. Small amounts can add up quickly. Unfortunately, it can be tricky to tell how much you're consuming. According to Consumer Reports, the FDA requires that product labels note when there is added caffeine but there is no legal requirement to note the amount. When consuming any product that contains caffeine, you should be aware of your bodily reactions. If you notice any symptoms like jitters or anxiety, you've probably reached your tolerance level.

了解咖啡因的來(lái)源也很重要。如今，從咖啡、糖果到酸奶，這種興奮劑隨處可見。小量多次也會(huì)很快累積起來(lái)。不幸的是，很難測(cè)定你到底攝入了多少。據(jù)《消費(fèi)者報(bào)告》報(bào)道，美國(guó)食品和藥物管理局要求產(chǎn)品標(biāo)簽上注明添加了咖啡因，但沒(méi)有法律要求注明添加量。當(dāng)食用任何含有咖啡因的產(chǎn)品時(shí)，應(yīng)該注意你的身體反應(yīng)。如果你注意到任何像緊張或焦慮的癥狀，可能已經(jīng)達(dá)到了你的耐受水平。