Скільки кофеїну в каві? Рейтинг напоїв, що містять кофеїн – від найвищого до найнижчого значення

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Скільки кофеїну в каві?
Скільки кофеїну в каві?

Кофеїн і те, як люди реагують на нього – широке та цікаве питання, що може чимало заплутати. Деякі люди покладаються на каву задля бадьорості, а інші можуть пити його перед сном на не відчути ніякого впливу кофеїну на засинання. Перш ніж з’ясувати, як ваше власне тіло реагує на кофеїн, важливо зрозуміти, скільки кофеїну в каві та інших напоях ви насправді споживаєте. Тож давайте вивчати кожен напій окремо! 

Щоб дізнатись, скільки кофеїну в каві та інших різні напоях, ми поспілкувалися з лікарями інтегративної медицини та зареєстрованими дієтологами. Дізнайтеся, скільки кофеїну у каві, чаї, матчі тощо, плюс про користь кожного з них для здоров’я.

Кофеїновмісні напої: від найвищих та найнижчих значень

Дане дослідження вмісту кофеїну проводилося продовольчою базою Міністерства сільського господарства США (USDA), тому за одиницю виміру брали одну чашку на 8 унцій (236,5 мл). 

1. Cold Brew: 96 мг кофеїну 

Колд Брю – це кава холодного заварювання, що готується довше за інших (8-24 години!). Напій має меншу кислотність, ніж звичайна заварена кава, що полегшує роботу ШКТ і рідше викликає кислотний рефлюкс. Хоча USDA каже, що кава з холодною і звичайною кавою має однакову кількість кофеїну, це може бути так не завжди. 

“Оскільки для приготування Колд Брю потрібно більше кавової гущі та довший час настоювання, ніж у звичайної кави, цей напій може містити більше кофеїну на чашку, ніж у звичайній звареній”, – заявила зареєстрований дієтолог Дезірі Нільсен. Однак при його розведенні водою або молоком вміст кофеїну може вирівнятися. 

2. Зварена кава: 96 мг кофеїну 

У звичайній звареній каві може бути один з найвищих рівнів кофеїну, але зареєстрований дієтолог Тітілайо Аянвола, каже, що, незважаючи на кофеїн, кава все одно є хорошим джерелом антиоксидантів. 

Поряд з антиоксидантами і ній міститься протизапальна сполука хлорогенова кислота, тому численні дослідження показали, що кава сприятливо впливає на здоров’я мозку, жировий статус печінки, протікання діабету та метаболічного синдрому, – розповідає лікар, доктор медичних наук Марвін Сінгх.

3. Латте: 86,4 мг кофеїну 

У латте зазвичай додають більше цукру, ніж у чорну каву, особливо коли готують ароматизовані варіації. За словами зареєстрованого викладача дієтолога та діабету Луїзи Сабогаль, латте також містить менше антиоксидантів, ніж Колд Брю або холодна кава.

4. Холодна кава (Iced Coffee): 74,4 мг кофеїну

Холодну каву часто плутають з кавою холодного заварювання, що була описана в першому пункті нашого списку, але насправді ці напої виготовляються за різними процесами. Холодна кава – це, по суті, те саме, що і гаряча кава, але вона більше підходить для спекотної погоди, оскільки її подають холодною, з льодом. А кава холодного заварювання більш концентрована і, отже, містить більше кофеїну.

5. Чай Матча: 70 мг кофеїну

Матча – це вид зеленого чаю, який подрібнюють у порошок. З усіх напоїв у списку Луїза Сабогаль називає матчу найздоровішим. “Він містить найбільшу кількість антиоксидантів (катехіни-EGCG), оскільки використовується весь лист, що призводить до більшого вмісту антиоксидантів у порівнянні з гарячим зеленим чаєм або чорним чаєм”, – каже вона. 

6. Чорний чай: 48 мг кофеїну 

Антиоксиданти в зеленому чаї можуть бути не такими потужними, як у зеленому, але напій все одно має багато користі для здоров’я. “Доведено, що гарячий чорний чай сприяє зміцненню загального стану здоров’я, наприклад, зниженню рівня холестерину та рівня цукру в крові”, – говорить Сабогаль.

7. Зелений чай: 28,8 мг кофеїну 

Гарячий зелений чай – це напій м’якої смаку з помірною кількістю кофеїну та широким обсягом корисних речовин для здоров’я. “Зелений чай щедрий на антиоксиданти, що мають багато корисних ефектів, таких як допомога у роботі мозку, зниження ризику серцевих захворювань та потенційний захист від раку”, – говорить Сінгх. Крім того, люди, які вживають зелений чай регулярно, можуть навіть жити довше.

8. Кава без кофеїну: від 0 до 15 мг кофеїну 

Для людей, яким рекомендовано утримуватися від цієї речовини, наприклад, вагітним жінкам, кава без кофеїну може здатися чудовою альтернативою, каже Аянвола, але вона все ще містить незначну кількість сполуки. “Навіть невелика кількість кофеїну накопичується з часом, якщо ви споживаєте кілька порцій”, – каже вона. 

Ті, хто просто намагається зменшити рівень кофеїну, можуть перейти на каву без кофеїну, а потім зовсім повільно усунути каву з раціону, щоб поступово зменшити симптоми відміни (у випадку, якщо в них вже сформувалася стала звичка).

9. Трав’яний чай: 0 мг кофеїну 

Тим, хто хоче повністю виключити напої з кофеїном, Аянвола рекомендує трав’яний чай. Це хороший спосіб отримати комфорт теплої кружки без додаткових стимуляторів. Трав’яні чаї бувають на всі смаки – ромашковий, імбирний, фенхелевий, м’ятний, куркумовий… Бонусом до них йде те, що багато з цих напоїв також можуть допомогти зменшити здуття живота та дискомфорт у шлунку .

Висновки

Рекомендований щоденний прийом кофеїну становить 400 мг або менше. “Можуть бути нездорові побічні ефекти, якщо ви випиваєте занадто багато кофеїну за один раз”, – каже Сінгх. До них відносяться нервовість,  проблеми зі сном, тремтіння тіла або порушення енергійності. Щоб уникнути таких наслідків і, натомість, отримувати стійкі переваги протягом дня, він рекомендує вживати лише мікродози кофеїну.

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