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Is it unhealthy to drink coffee with your meal?

边吃饭边喝咖啡影响健康吗？

文字稿

Is it unhealthy to drink coffee with your meal?

边吃饭边喝咖啡影响健康吗？

It is true that coffee might affect the way we process certain nutrients in our food.

咖啡的确会影响我们消化食物中一些营养物的方式。

It depends on how strong the coffee is, how much of the nutrients we eat, and individual factors like age or health.

这取决于咖啡的浓度、我们摄入的营养物以及一些个体因素，比如年龄或健康状况。

But nutritionists say you shouldn't worry unless you're already at risk of a nutrient deficiency.

但营养学家们表示，你并不用担心咖啡的影响，除非你已经有营养不良的风险。

For example, those at risk of iron deficiency anaemia, including menstruating and pregnant women, might want to have their coffee either an hour before, or two hours after eating iron-rich foods.

比如，有缺铁性贫血风险的人，包括处于经期或怀孕的女性，最好在吃富含铁的食物的一小时前或两小时后喝咖啡。

That's because green coffee beans contain polyphenols that can attach to the iron and make it harder for the body to absorb.

这是因为未经烘焙的新鲜咖啡豆含有多酚类物质，这些物质会附着于铁元素，从而导致身体难以吸收铁。

If you're low in B or C vitamins, you'll want to pay attention too.

如果你缺乏维生素 B 或 C，你也要注意了。

Our bodies can't store these vitamins easily, so the kidneys get rid of any excess in our pee.

我们的身体储存这些维生素并不容易，所以肾脏会通过尿液排出多余的维生素。

Caffeine has a slight diuretic effect – it makes us pee more, so you might lose more of these vitamins if you have coffee at the same time.

而咖啡因具有轻微的利尿作用，它会让我们的排尿量增加，所以在缺乏这些维生素的同时喝咖啡的话，你可能会损失更的多维生素。

There's also evidence caffeine can make us lose more calcium in our pee.

还有证据显示咖啡因会让我们通过尿液损失更多的钙。

（Source: Royal Osteoporosis Society）
It's unclear whether this has much of an effect on our bone health, but if you don't get enough calcium or you're at risk of osteoporosis, you might want to limit your coffee to four cups a day.

（来源：皇家骨质疏松学会）
虽然咖啡因的这个作用对我们骨骼健康的影响尚不明确，但如果你的钙摄入不足或者有骨质疏松的风险的话，你最好把每天喝的咖啡量限制在四杯以内。