早上摄入多少咖啡因才算过量?

早上摄入多少咖啡因才算过量?

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.

对很多人来说，早上喝一杯咖啡是他们早上重要的一部分。很多人在睡了一个好觉之后依靠咖啡因来唤醒自己。但是早上摄入多少咖啡因才算过量呢?根据美国食品和药物管理局的说法，对大多数成年人来说，每天摄入400毫克的咖啡因是安全的。当每天摄入超过1200毫克时，就会出现癫痫等毒性反应。但对某些人来说，即使是400毫克也太多了。每个人对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.

你可以通过你的身体对刺激物的反应来判断你是否喝了太多的咖啡因。过量摄入咖啡因的症状包括神经过敏、焦虑、心率加快和不开心。你可能还会感到恶心或头痛。如果你在摄入咖啡因时注意到任何这些症状，立即停止摄入。喝水或吃顿饭可能有助于缓解一些症状。然而，咖啡因需要几个小时才能完全排出你的身体。根据食品和药物管理局的说法，你的身体需要4到6个小时才能代谢掉体内一半的咖啡因。

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.

仅仅因为你每天可以安全地摄入400毫克咖啡因，并不意味着一次摄入那么多咖啡因就一定是安全的。根据《消费者报告》，一次性大量摄入会导致更强烈的反应。一天中保持适度的间隔时间会更好。

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.

了解咖啡因的来源也很重要。如今，从咖啡、糖果到酸奶，这种兴奋剂随处可见。小量多次也会很快累积起来。不幸的是，很难测定你到底摄入了多少。据《消费者报告》报道，美国食品和药物管理局要求产品标签上注明添加了咖啡因，但没有法律要求注明添加量。当食用任何含有咖啡因的产品时，应该注意你的身体反应。如果你注意到任何像紧张或焦虑的症状，可能已经达到了你的耐受水平。