寒風(fēng)漸起，坐在暖暖冬陽下，捧著一杯茶，看著裊裊上升的霧氣啜上一小口，多是一件美事啊！只是，有的人捧的是綠茶，有的人捧的是紅茶，更多的人捧的則是焦糖奶茶半糖加珍珠加布丁加芋圓……（巧了，派派手里捧的正是這個）

茶是大家公認(rèn)的“健康飲品”，但是喝茶究竟有哪些好處？又是哪種茶最好？這場“茶藝競技賽”里，從最常見的綠茶到最人氣的奶茶都在躍躍欲試，下面就請看，年度茶藝大賞，pick你心中的茶類“南波萬”！

據(jù)記載，早在公元前2737年左右，茶已經(jīng)首次被我國人作為飲料或藥物消費[1]，而經(jīng)過五千年的發(fā)展至今，茶早已沖出國界走向國際，得到了全世界人的喜愛?，F(xiàn)如今，全世界每年生產(chǎn)和消費約30億公斤茶，均攤到每個人每天的消耗量高達(dá)120ml[2]。

在這個漫長的發(fā)展過程中，茶早已不是簡單的“東方樹葉”，茶的概念也變得多樣起來。茶葉、抹茶、花茶、草藥茶、甚至是奶茶，都可以屬于“茶”的范疇。

看遍紛繁復(fù)雜的茶種類，研究最多、相關(guān)報道最詳實的還是最傳統(tǒng)的茶葉。降低心腦血管疾病及神經(jīng)退行性疾病的風(fēng)險、降低肥胖和糖尿病風(fēng)險、改善免疫等[3]，茶葉促進人類健康的表現(xiàn)不可勝舉，就讓我們從生物學(xué)的角度稍加闡釋。

No.1

降低死亡率

早在2007年，綠茶提取物就憑借它在促進健康領(lǐng)域的長久良好名聲，進入了美國國家官方抗衰物質(zhì)“造星計劃”ITP，甚至比二甲雙胍、阿卡波糖等老牌抗衰藥更早。雖然在延長壽命上的效果并不明顯，但是綠茶提取物的確能降低中年雌性小鼠的死亡率[4]。

圖注：綠茶提取物能降低中年雌性小鼠的死亡率，但不能延長其壽命

No.2

抗光老化

光老化是由紫外線造成的皮膚及機體的損傷和衰老，DNA損傷、細(xì)胞衰老都是光老化可能帶來的危害。

而茶具有良好的清除氧自由基的能力，這使其成為抗光老化療法的潛在候選者。具體表現(xiàn)為：能增加膠原和彈性蛋白纖維的水平[5]、緩解紫外線帶來的細(xì)胞損傷[6]、以及通過對衰老相關(guān)途徑daf-16的調(diào)節(jié)[7]延長健康壽命。

在紫外線的威脅下，綠茶提取物不僅能減少皮膚色素沉著和皺紋的產(chǎn)生[8]，還能延長線蟲等模式生物的壽命[9]。

圖注：綠茶抗光老化的途徑和方法

No.3

抗逆特性

除了抗光老化，茶還能增加人類等多種生物抵抗內(nèi)源和外源壓力的能力，防止各種疾病和損傷物的侵?jǐn)_。

例如，茶能通過抗氧化、抗高血壓、抗炎、抗增殖、抗血栓形成和降脂活性的血管保護作用[10]；茶能下調(diào)卵黃原蛋白家族基因的表達(dá)來減少秀麗隱桿線蟲中的脂滴和脂肪堆積[11]；茶能降低哺乳動物模型體內(nèi)鎘和鉛等有毒金屬的活性[12]；茶還能降低人類患癌癥的風(fēng)險[13]；此外，茶還能通過減少自由基形成來保護人成骨細(xì)胞免于吸煙帶來的損傷[14]。

No.4

神經(jīng)保護特性

一些研究顯示，飲用茶可降低阿爾茨海默病、帕金森病和認(rèn)知障礙的患病率[15]。

茶不僅能直接清除氧自由基減少氧化損傷對神經(jīng)系統(tǒng)的影響[16]，還能調(diào)節(jié)亨廷頓蛋白、β淀粉樣蛋白和α-突觸核蛋白等有害蛋白質(zhì)在大腦中的積累[17]，清除阿茲海默癥等神經(jīng)退行疾病的發(fā)病主要誘因。

No.5

增加自噬

生物體中，細(xì)胞能通過自噬維持細(xì)胞穩(wěn)態(tài)，并促進細(xì)胞在代謝應(yīng)激下的存活[18]。而茶也能通過誘導(dǎo)和延長自噬增加細(xì)胞活力，延緩細(xì)胞死亡，繼而保護機體健康，降低糖尿病性心肌病和癌癥等疾病的風(fēng)險[19]。

通過對茶對人體健康益處的調(diào)查派派發(fā)現(xiàn)，各種不同的茶也在對健康的作用上差距甚微，如果一定要分個高下，那么在一些文獻中也能找到些許端倪：

在一項對地中海群島人群的調(diào)查中發(fā)現(xiàn)，和喝紅茶的人群相比，喝綠茶的人群表現(xiàn)出更高水平的身體活動、更低水平的高血壓風(fēng)險和更高的健康衰老指數(shù)[20]，綠茶在抗蛋白質(zhì)變性的抗炎作用等方面可能也比紅茶更優(yōu)秀[21]；而紅茶紅茶在預(yù)防輻射引起的主動脈血管緊張素活性增加和氧化應(yīng)激方面比綠茶更有效[22]；

不同的茶產(chǎn)生不同的抗衰養(yǎng)生效果有所差異，歸根結(jié)底還還是因為各種茶葉中的有效生物活性物質(zhì)可能有所差異。

茶葉里的主要生物成分由多酚（~90%）、氨基酸（~7%）、茶氨酸（3-沒食子?？鼘幩岷?-N-乙基谷氨酰胺等）、原花青素和咖啡因（~3%）組成。茶葉多酚是提供茶葉健康益處的“主力軍”，其主要成分包括兒茶素和黃酮醇。

兒茶素里包括兒茶素（C）、表兒茶素（EC）、沒食子兒茶素（GC）、表沒食子兒茶素（EGC）、表兒茶素沒食子酸酯（ECG）、表沒食子兒茶素沒食子酸酯（EGCG）和沒食子兒茶素沒食子酸酯（GCG）等，其中EGCG、ECG和EGC占兒茶素總量的80%[23]。

而茶葉里的黃酮素包括楊梅素、山千香素、槲皮素、綠原酸、香豆奎寧酸和可可綠素等，物質(zhì)太多，不一而足，但是每種的作用效果都不相同，各有千秋。

兒茶素

兒茶素具有抗氧化能力，其對氧自由基的清除能力比維生素C，維生素E或β-胡蘿卜素更強大[24]；同時，兒茶素還有一定的癌癥預(yù)防功效，能延緩皮膚腫瘤等的發(fā)作[25]；兒茶素還容易和其他物質(zhì)相結(jié)合形成復(fù)合物，如咖啡因、蛋白質(zhì)和鐵等因此也能減少這些物質(zhì)的吸收[26]。

茶黃素

茶黃素是由兒茶素氧化生成，但是也具有一定的抗氧化能力，能抑制體內(nèi)脂質(zhì)過氧化，并發(fā)揮保護淋巴細(xì)胞的作用[27-28]。

咖啡因

咖啡因能增強認(rèn)知功能、改善神經(jīng)肌肉協(xié)調(diào)、情緒提升和緩解焦慮有關(guān)[29]，雖然這種物質(zhì)以“咖啡”冠名，但有意思的是，茶葉中的咖啡因含量（最高可達(dá)5%）高于咖啡豆（1.5%）[30]。

茶氨酸

茶氨酸主要為茶葉提供獨特甜味和鮮味[31]，同時，茶氨酸還與放松和提高學(xué)習(xí)能力有關(guān)[32]，并能抑制腫瘤[33]，調(diào)節(jié)血壓[34]，促進減肥[35]和改善免疫系統(tǒng)[36]。

黑茶、白茶、烏龍茶、紅茶和綠茶其實來自相同的物種—茶樹，其差異就在于收獲時間和加工方式不同，尤其是氧化水平不同。黑茶是完全經(jīng)過氧化的，烏龍茶則是部分氧化，而綠茶和白茶則并未被氧化[37]。

作為同一物種不同加工工藝的產(chǎn)物，幾種茶樹茶葉的生物活性物質(zhì)種類其實沒有區(qū)別，但是各種物質(zhì)的含量卻存在細(xì)微差異：

① 因為發(fā)酵程度的不同，發(fā)酵程度最低的綠茶、白茶的兒茶素水平最高，而發(fā)酵程度最高的黑茶、紅茶和烏龍茶兒茶素水平較低，而茶黃素恰好相反，綠茶中最少，紅茶和烏龍茶中較高；同時，在發(fā)酵的過程中，茶葉里的咖啡因水平不斷上升，因此，紅茶里的咖啡因的水平相較綠茶更高[38]。

② 生產(chǎn)季節(jié)、陽光照射、施肥情況和采摘部位也都會影響茶葉中各類物質(zhì)的含量，夏葉兒茶素含量高于春葉；施鉀肥的茶葉中兒茶素和茶氨酸更高[39]；陽光照射越多，兒茶素越多、茶氨酸越少；相比粗葉茶，嫩葉茶中茶氨酸、可可堿、咖啡因和兒茶素含量更多[40]。

雖然說紅茶、黑茶等中的兒茶素水平不及綠茶、白茶等，但是這些發(fā)酵程度高的茶葉中，茶黃素的水平較高，可以填補因為兒茶素不足產(chǎn)生的缺陷。

因為各種物質(zhì)都有不一樣的生物活性，因此很難說究竟是華人愛喝的綠茶更好，還是西方人愛喝的紅茶更好，風(fēng)味不同，只要適量飲用，都對健康有所裨益。

講了這么多茶的好處，但是茶并非百利而無一害的飲品，在享受茶飲的同時，我們還需要注意以下幾點：

No.1

用茶服藥減藥效

茶及其提取物能和心血管疾病藥物辛伐他汀，納多洛爾和華法林等相互作用，在某些情況下可能導(dǎo)致藥物療效降低或藥物毒性風(fēng)險[41]；茶還會影響抗生素阿莫西林?jǐn)z入后的血漿濃度，從而降低抗菌藥效[42]。

No.2

以茶代水或貧血

茶能影響到血紅素鐵的吸收[43]，同時，茶里的兒茶酚也能和鐵相結(jié)合[44]。雖然一般飲用量下，這種抑制情況很難造成貧血等缺鐵性風(fēng)險，但是如果每天將茶當(dāng)水喝，還是會造成一定的影響。所以飲茶雖好，可不要貪杯哦~

No.3

空腹飲茶傷腸胃

當(dāng)空腹飲茶時，會產(chǎn)生一定的肝毒性和胃腸道疾病風(fēng)險副作用，對孕期、哺乳期和易感人群來說尤其明顯。因此，飲茶前最好不要空腹[45]。

No.4

奶茶≈茶？才不一樣

包括派派在內(nèi)的好多年輕人看完全文可能欣慰地抱抱自己：“不愧是我，每天都在堅持喝（奶）茶！”，那么，加了牛奶后，“喝茶”還一樣嗎？

實際恐怕不然。早在2014年，就有研究顯示，糖和蜂蜜以濃度依賴性方式顯著降低茶的抗氧化活性，加的越多，茶的健康度越低[46]。

想要通過喝奶茶健康延壽的小伙伴們可能要失望了，想要擁有茶的健康益處，首先還得學(xué)會擁抱茶的苦澀。

看完上面這么多有關(guān)茶的知識和信息，是不是從完全不同的角度對“茶道”有了更多的理解呢？不要再為茶葉的種類而爭吵啦，只要是通過安全、正規(guī)生產(chǎn)流程的茶葉，不管綠茶紅茶，能抗衰延壽，都是好茶！

—— TIMEPIE ——

這里是只做最硬核續(xù)命學(xué)研究的時光派，專注“長壽科技”科普。日以繼夜翻閱文獻撰稿只為給你帶來最新、最全前沿抗衰資訊，歡迎評論區(qū)留下你的觀點和疑惑；日更動力源自你的關(guān)注與分享，抗衰路上與你并肩同行！

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