我想要提神是喝茶還是咖啡啊?

茶的咖啡因比較多?還是咖啡?

咖啡因是茶香與茶湯口感的一部分,佔乾燥茶葉重量大約1%-5%,依照不同茶葉的種類而有所差異,通常發酵時間越長,咖啡因含量越多,因此咖啡因含量從多到少,依序為完全發酵的紅茶、半發酵的烏龍茶以及未經發酵的綠茶。另外,浸泡時間與溫度也會影響咖啡因含量的多寡,浸泡時間越久與沖泡水溫越高,都會提高茶湯中的咖啡因濃度,因此通常熱茶的咖啡因含量會比冷泡茶來的高,不過冷泡茶浸泡8-12小時後,咖啡因含量也會與熱茶相同[1-3]。

一般而言,每人每天最多可以攝取的咖啡因量大約為300毫克以內,茶葉含有的咖啡因含量大約30至75毫克,相較於咖啡含有80至100毫克的咖啡因,因此一般人大約一天最多只能喝3-4杯咖啡,但卻可以喝到大約6-15杯茶,而茶葉的咖啡因含量少,對人體健康的影響也較小。更重要的是,茶中的茶多酚物質能夠結合部分的咖啡因,使其不容易進入人體腦部,加上其中的茶胺酸具有抑制腦部受到咖啡因刺激的功能,因此茶葉本身就可以抑制咖啡因所可能帶來的副作用[3-4]。

項目 估計咖啡因含量 一人每日估計最多攝取量
咖啡 80mg 3-4杯
紅茶 40mg 8杯
烏龍茶 30mg 10杯
綠茶 20mg 15杯

咖啡因能夠適度提升茶湯口感,而且茶葉本身含有的茶多酚茶胺酸還能與咖啡因的作用互相抗衡,減少咖啡因產生的影響,不過由於茶具有利尿的功能,容易造成身體水分的流失,因此每天仍然不宜飲用過量,大約600.c.c.較為適當[4]。喝茶要適量才能將喝茶的好處發揮到最大。

咖啡因能夠帶來提神的效果,但過多的咖啡因可能會造成心跳加快或是心悸的問題,因此喝茶的同時,茶葉本身卻能夠適當地抵銷咖啡因所可能帶來的負面效果,是一種兼具提升活力又能保健的絕佳飲品哦!

每一種茶本身就能減緩咖啡因所帶來的影響,因此喝適量的茶有益身體健康,還可以不必過度擔心咖啡因所可能產生的作用哦,來茶水部裡挑挑茶品吧:https://www.littotea.com/shop/

-Research team @ 茶水部 LittoTea, 澄翠茶藝.

 

The analysis of caffeine in tea and coffee

Caffeine, which is about 1%-5% of dry tea, partly influences the scent and the taste of tea. Caffeine varies with the different kinds of tea. It is believed that caffeine would release more in longer ferment time. Therefore, black tea with fully ferment contains the most caffeine, followed by oolong tea with partly ferment and green tea without ferment. In addition, time and the temperature of brewing also influence the amount of caffeine. The longer time and the higher temperature of brewing, the more caffeine is. Therefore, hot tea usually contains more caffeine than cold brewing tea. However, caffeine would be the same as hot tea if cold brewing tea brewed over 8 hours[1-3].

Generally, it is advised that people can only take in 300 mg caffeine, the maximum amount, per day. Tea contains about 30-75 mg caffeine compared to coffee which contains around 80-100 mg. That is, we can only drink 3-4 cups of coffee at most per day, which equals around 6-15 cups of tea. Besides, tea contains less caffeine than coffee, which harms our health less. Most importantly, polyphenols in tea can combine some caffeine, preventing them from harming the brain. Theanine in tea can prevent caffeine stimulation as well. Tea can balance the side effect that caffeine may bring to[3-4].

items caffeine estimated maximum estimated per day
coffee 80 mg 3-4 cups
black tea 40 mg 8 cups
oolong tea 30 mg 10 cups
green tea 20 mg 15 cups

Caffeine can improve the taste of tea adequately. Meanwhile, tea containing polyphenols and theanine can balance the effect of caffeine, reducing the influence that it arise. However, tea is diuretic, which may cause the loss of water in body easily. Therefore, it is suggested not to drink the excessive cups of tea. 600.c.c. is preferred[4]. Drinking tea in the right amount maximizes the benefits that tea can bring to us.

Caffeine can refresh our minds. However, excessive caffeine could lead to rapid heartbeat or palpitations. Therefore, tea is the best drink to both raise our energy and keep our health by offsetting the negative effect of caffeine itself when drinking tea.

All tea in our shop can reduce the side effect that caffeine brings by itself. Therefore, drinking tea in the appropriate amount benefits our health without worrying the influence that caffeine has:https://www.littotea.com/shop/

-Research team @ 茶水部 LittoTea, 澄萃茶藝.

 

Reference

[1]http://health.tvbs.com.tw/topic/topic002/article-300840/

[2]http://blog.yam.com/colorman/article/34313935

[3]http://www.ymr.com.tw/%E5%AD%95%E5%AA%BD%E5%92%AA%EF%BC%8C%E8%A9%B2%E6%8B%92%E7%B5%95%E5%92%96%E5%95%A1%E5%9B%A0%E5%97%8E%EF%BC%9F/action-mamadata_detail-cid-245-sid-246-did-2150.htm

[4]http://www.twhealth.org.tw/index.php?option=com_zoo&task=item&item_id=916&Itemid=22

Lynn Chiang

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