فوائد وأضرار القهوة.. ما هي الكمية المثالية التي يمكن شربها يوميا؟

فوائد وأضرار القهوة.. ما هي الكمية المثالية التي يمكن شربها يوميا؟

تتأرجح علاقة الناس بالقهوة بين الحب والكراهية؛ ففي مقابل العشق الكبير الذي يكنه الكثيرون لهذا المشروب الذي يمثل جزءا لا يتجزأ من روتينهم اليومي، تشعر فئات أخرى بالقلق إزاء استهلاك القهوة وتأثيرات الكافيين على صحتهم.

ووجدت دراسة أجرتها الجمعية الوطنية للقهوة عام 2023 أن 63 بالمئة من الأميركيين يشربون القهوة يوميًا، وهذا أكثر من أي مشروب آخر باستثناء الماء. وفي نفس العام، تفوقت القهوة على الشاي لتصبح المشروب المفضل في المملكة المتحدة؛ وفقًا لجمعية القهوة البريطانية، تستهلك المملكة المتحدة حوالي 98 مليون فنجان قهوة يوميًا، وفقا للأرقام التي نقلتها صحيفة الغارديان.

ولكن على الجهة المقابلة، يشعر الكثير من الأشخاص بعدم الارتياح تجاه كمية القهوة التي يستهلكونها، وهو ما استغلته شركات مثل شركة “MudWtr” التي تصنع مشروبات تعتمد على الفطر، للإعلان عن منتوجاتها كبديل “أكثر صحة” لفنجان القهوة العادي.

“للقهوة سمعة سيئة بعض الشيء،” كما يقول الدكتور بيتر هايز، أستاذ أمراض الكبد في جامعة إدنبرة. مشيرا إلى أن المخاوف الحالية بشأن القهوة غالبا ما تشير إلى مفهوم “إزالة السموم”، والذي يشير إلى فكرة تخليص الجسم من المواد السامة أو الضارة المتراكمة بسبب نمط الحياة أو العادات الغذائية. لكن هذا المفهوم غامض ويصعب قياسه علميا، وفقا لهايز.

ويضيف هايز لصحيفة الغارديان، “يتحدث الجميع بمصطلحات غامضة للغاية، مضيفا أن “القهوة ليست سما”.

فما الذي يجب أن نستنتجه من كلام هايز؟ كم كمية القهوة المناسبة؟ وهل يجب أن نحاول التقليل منها؟.. فيما يلي إجابات عدد من الخبراء لصحيفة “الغارديان” ردا على هذه الأسئلة.

ماذا يحدث عندما نشرب القهوة؟

يشرح الدكتور ساندر كيرستن، أستاذ التغذية الجزيئية في جامعة كورنيل، أن المكون النشط الرئيسي في القهوة هو الكافيين.

وأي شخص تناول كوبًا من القهوة في الصباح سيكون على دراية بهذه التأثيرات. بصفته منبهًا، يجعل الكافيين الشخص يشعر بمزيد من اليقظة، كما يقول كيرستن.

وتكون أوقات رد فعل الناس أسرع، ويكونون أكثر قدرة على التركيز، ولديهم قدرة تحمل أكبر. وجدت الدراسات أن استهلاك الكافيين مرتبط بتحسين الأداء الرياضي.

ووفقًا لكيرستن، تبدأ هذه التأثيرات عادة في غضون نصف ساعة وتستمر لمدة تصل إلى ساعتين. “هذا هو السبب في أن الناس يميلون إلى الاستمرار في شرب القهوة على مدار اليوم،” يقول لأا تأثيراتها “لا تدوم لفترة طويلة.”

ما هي الفوائد الصحية لشرب القهوة؟

يتفق الخبراء على أن هناك فوائد عديدة للقهوة الصباحية، إذا تحتوي القهوة على “مئات إن لم يكن آلاف المكونات”، كما يقول الدكتور إدوارد جيوفانوتشي، أستاذ التغذية وعلم الأوبئة في كلية “تي إتش تشان” للصحة العامة بجامعة هارفارد.

وبعض هذه المكونات “قد يكون لها مجموعة من التأثيرات المفيدة، والتي قد تحسن الصحة على المدى الطويل”، كما يصرح.

ويشرح جيوفانوتشي أن بعض المركبات، على سبيل المثال، لها خصائص قوية مضادة للالتهابات ومضادة للأكسدة. وتقلل مركبات أخرى من مقاومة الأنسولين، وهو عامل خطر للإصابة بمرض السكري.

وفي تحليل لتأثيرات استهلاك القهوة على الصحة، وجد هايز وزملاؤه أن شرب ثلاثة إلى أربعة أكواب يوميا ارتبط بانخفاض مخاطر الوفيات القلبية، وبعض أنواع السرطان، وحالات الجهاز العصبي والأيضي والكبدي.

ويبدو أن الكبد المستفيد الأكبر من القهوة. يمكن لكوب واحد من القهوة يوميًا أن يقلل من خطر الإصابة بتليف الكبد بنسبة 20 بالمئة ويمكن لخمسة أكواب يوميًا أن تقلل الخطر بنسبة 80 بالمئة، كما يقول هايز.

ويشير هايز أيضًا إلى أنه “من المهم التمييز بين القهوة والكافيين”. على سبيل المثال، يمكن لشارب لقهوة رؤية هذه الفوائد حتى مع القهوة منزوعة الكافيين. “لذا هناك شيء ما في القهوة، وليس الكافيين، يحمي الكبد،” كما يقول، مشيرا إلى أن الإكثار منها ليس خيارا صحيا رغم فوائده على هذا المستوى.

ما هي سلبيات شرب القهوة؟

يقول جيوفانوتشي، إن زيادة تناول القهوة يمكن أن يؤدي إلى ارتفاع ضغط الدم.

بالإضافة إلى ذلك، قد يكون بعض الأشخاص أكثر حساسية لتأثيرات الكافيين من غيرهم: “يمكن للتأثير المنبه للقهوة أن يسبب القلق لدى الأشخاص الحساسين ويمكن أن يؤثر على نومهم” يقول جيوفانوتشي.

ومن أجل التخفيف من تأثيراتها المزعجة على النوم، ينصح الخبراء بتقييد تناول الكافيين قبل الساعة 5 مساء، تقول الدكتورة كيرا نيمب-ديوب، خبيرة التغذية وباحثة الأغذية ومدربة التغذية.

لكن التوقيت المحدد سيعتمد على جدول نومك الخاص وحساسية جسمك للكافيين. تشير نيمب-ديوب إلى دراسة وجدت أن تناول الكافيين حتى قبل ست ساعات من وقت النوم يمكن أن يعطل النوم بشكل كبير ويقلل من إجمالي وقت نومنا بأكثر من ساعة.

ويقول هايز إن بعض الأشخاص، بمن فيهم النساء الحوامل والمصابين بحالات شديدة من هشاشة العظام، يجب أن يحدوا من استهلاكهم للقهوة.

هل هناك حد لكمية القهوة التي يجب على المرء تناولها في اليوم؟

يبدو أن تناول ما يصل إلى 400 ميلغرام من الكافيين يوميا آمن لمعظم البالغين، وفقًا لمايو كلينك.

ويحتوي كوب واحد سعة ثمانية أونصات من القهوة المغلية على حوالي 95 ملغ من الكافيين، كما يقول جيوفانوتشي، لذا فهذا يعادل حوالي أربعة أكواب من القهوة.

يقول جيوفانوتشي إنه فوق هذه المستويات، قد يشعر الناس بالتوتر وارتفاع معدل ضربات القلب – “وهي أعراض يمكن الشعور بها أثناء نوبة الهلع”.

ويضيف أن الأشخاص الذين يعانون من اضطراب الذعر أو القلق الكامن معرضون بشكل خاص لتجربة هذه الآثار الجانبية السلبية.

من جهته، يقول هايز، إن تناول كوبين إلى ثلاثة أكواب يوميا يبدو عمومًا بمثابة المنطقة المثلى لجني فوائد القهوة دون التعرض لسلبياتها. لكن الكمية المثالية تختلف من شخص لآخر.

بدورها تقول نيمب ديوب، “من الضروري الاستماع إلى جسمك،”مضيفة أن لكل شخص مستوى مختلف من الحساسية للكافيين، وقد يشعر البعض بالتوتر بعد تناول كوب واحد، بينما قد يشعر آخرون بأفضل حال بعد ثلاثة أكواب.

ويمكن أن يكون للتناول المفرط للكافيين تأثيرات أكثر خطورة بكثير. ووفقا لإدارة الغذاء والدواء الأميركية، لوحظت التأثيرات السامة للكافيين، مثل النوبات، مع الاستهلاك السريع لـ 1200 ملغ من الكافيين دفعة واحدة.

وبناء على ذلك، تشير الإدارة إلى أن منتجات الكافيين المركزة للغاية، مثل تلك الموجودة في مساحيق الكافيين أو مشروبات الطاقة، “تشكل تهديدا كبيرا للصحة العامة”.

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[:ar]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:en]

Privacy Policy for Qahwa World

At Qahwa World, accessible from https://qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by Qahwa World and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in Qahwa World. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator.

Consent

By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:
  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud

Log Files

Qahwa World follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, Qahwa World uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website.

Google DoubleClick DART Cookie

Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads

Our Advertising Partners

Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below.

Advertising Partners Privacy Policies

You may consult this list to find the Privacy Policy for each of the advertising partners of Qahwa World. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on Qahwa World, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that Qahwa World has no access to or control over these cookies that are used by third-party advertisers.

Third Party Privacy Policies

Qahwa World's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. Qahwa World does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:ru]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:]
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