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커피, 하루에 몇 잔을 마셔야 좋을까?

고소하고 달콤한 커피, 다들 좋아하시죠? 남녀노소 누구에게나 사랑을 받는 커피는 우리나라의 시장 규모만 16년 기준 6조 4천억 원을 넘겼고, 성인 1인당 연간 커피 소비량은 377잔이라고 합니다. 2012년에 288잔이었던 것과 비교하면 4년만에 소비량이 22% 증가했습니다.

이렇게 커피의 소비가 증가한 이유는 무엇일까요? 물론 맛이 좋다는 이유도 있을 수 있지만 또다른 이유로는 커피가 건강에 도움을 주기 때문입니다. 커피는 관절염, 암, 심혈관 질환 등을 예방할 수 있는 노화방지제 역할을 해줍니다. 뿐만 아니라 치매, 파키슨병, 심장병의 발생률을 낮춰주고, 간을 보호하며, 당뇨병에 걸릴 위험성을 7%나 낮춰준다고 합니다. 또한 커피의 카페인 성분은 인지기능을 강화시켜 기억력에 도움이 되고 각성효과로 육체적인 활동력도 키워줍니다.

(지난기사 보기 : 커피, 건강에 좋은 이유 밝혀지다 , 커피, 간 건강에 큰 도움 줘 )

하지만 커피가 모든 것에 좋은 효과만을 가져다 주지는 않죠. 과한 섭취는 두통, 설사, 고혈압, 위웨양, 불면증 등의 원인이 되기도 합니다. 그렇다면 하루에 몇 잔의 커피를 마시는 것이 좋을까요?

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유럽식품안전청(EFSA)에 따르면 카페인은 성인의 경우 하루 최대 400mg의 섭취량까지는 안전상 문제가 없는 것으로 나타났다고 합니다. 우리가 흔히 즐겨 마시는 인스턴트 커피 한 잔에는 53mg의 카페인이 함유되어 있으므로, 하루 7잔이 적당한 양이라고 합니다. 한편 스타벅스 커피음료에는 12oz잔 기준으로 약 90~120mg의 카페인이 함유되어 3~4잔 정도가 적당합니다.

다만 카페인은 커피에만 있는 것이 아니라, 우리가 흔미 하시는 홍차와 콜라, 에너지음료에도 들어있습니다. 홍차는 12oz기준(67mg) 6잔 정도, 콜라는 1캔당 34mg (1일 12개), 에너지음료 1캔당 80mg(1일 5캔)이면 하루 권장 섭취량을 채울 수 있으니 커피와 함께 마실때는 주의해야 합니다. 물론 사람마다 차이 있기 때문에 커피 한 잔만으로도 속이 메스껍거나 어지러움이 느껴진다면 커피는 되도록 자제하는 것이 좋겠죠? 맛도 향도 좋은 커피, 적당한 양으로 건강도 함께 지키며 즐기시길 바랍니다.

 

글 – 신진희 (jhsin90@coffeetv.org)

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