Kazalo:
- Kaj je jabolčni kis?
- Kakšne so prednosti jabolčnega kisa?
- 1. Lahko ima protimikrobne lastnosti
- 2. Lahko izboljša prebavo
- 3. Lahko spodbuja hujšanje
- 4. Lahko izboljša zdravje srca
- 5. Lahko pomaga pri obvladovanju diabetesa
- 6. Lahko izboljša zdravje kože
- 7. May Improve Immunity
- 8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms
- Dosage And How To Use
- Digestion
- Weight Loss
- Polycystic Ovarian Syndrome (PCOS)
- Hair Rinse
- Skin Toner
- Mouth Wash
- Apple Cider Vinegar Side Effects
- Conclusion
- Expert’s Answers for Readers Questions
- 47 sources
Jabolčni kis je naravno konzervans in razkužilo. Je običajno zdravilo za zdravljenje prebavnih težav, kožnih stanj, bradavic, uši, prhljaja in vnetega grla. Je priljubljeno prehransko dopolnilo za hujšanje, uravnavanje ravni sladkorja in holesterola, zniževanje visokega krvnega tlaka in za povečanje imunosti.
Ocetna kislina, fenoli in probiotične bakterije v ACV so lahko odgovorne za njene domnevne koristi za zdravje. Ta članek obravnava nekatere zdravstvene trditve ACV, kako ga uporabljati in morebitne neželene učinke.
Kaj je jabolčni kis?
Jabolčni kis (ACV) nastane s fermentacijo jabolčnega soka ( Malus domestica ). Fermentirani sok (ali jabolčnik) vsebuje etilni alkohol, ki ga mikrob, imenovan Acetobacter (1), pretvori v ocetno kislino.
Nepasterizirani ali organski ACV vsebuje mikrobe. Ti mikrobi, kot so kvas in bakterije, so skupaj znani tudi kot "mati" in so bogati z encimi in beljakovinami. ACV-ju dajejo značilen moten videz in telesu prinašajo probiotične koristi.
ACV vsebuje tudi minerale, vitamine, polifenole ter mlečno, citronsko, jabolčno in ocetno kislino (2). Študija je poročala, da sta galna kislina in klorogenska kislina prevladujoči fenolni spojini v jabolčnem kisu (3). Ocetna kislina (5%) je aktivna spojina ACV. Odgovorna je tudi za značilen močan vonj in kisel okus. Morda je odgovoren za številne domnevne koristi za zdravje (1).
Nezanesljivi dokazi kažejo na številne trditve o ACV. Preučimo znanstvene raziskave, ki stojijo za njimi.
Kakšne so prednosti jabolčnega kisa?
1. Lahko ima protimikrobne lastnosti
Tradicionalno so ACV uporabljali kot konzervans in razkužilo za živila (4). Lahko pomaga pri preprečevanju kvarjenja hrane, saj preprečuje rast bakterij, kot je Escherichia coli (1), (5).
Študija je poročala, da je ACV pokazal protiglivične lastnosti proti glivici Candida (6). V drugem poročilu o primeru so ACV uporabljali za zdravljenje vaginalne kandidiaze pri ženskah (7). Jabolčni kis ima protimikrobne lastnosti. Vendar je za razumevanje terapevtske uporabe potrebnih več študij.
2. Lahko izboljša prebavo
"Mati" v ACV je probiotik. Probiotiki pomagajo izboljšati mikrobno populacijo črevesja (8). Obstajajo znanstveni dokazi, da uživanje fermentirane hrane lahko pomaga pri črevesju zdravo (9). Te dobre bakterije pomagajo telesu zagotoviti hranila in preprečujejo rast patogenov. Probiotične bakterije zmanjšujejo vnetje, krepijo imunost in lahko izboljšajo tudi duševno zdravje (10), (11).
ACV vsebuje ocetno kislino. Študije na živalih so poročale, da se ocetna kislina lahko uporablja kot zdravljenje ulceroznega kolitisa (12).
Ni dovolj podatkov, da bi ugotovili, ali ACV pomaga pri zdravljenju refluksa kisline. Študija je poudarila razkorak med anekdotičnimi trditvami in empiričnimi dokazi o uporabi ACV za zdravljenje simptomov požiralnika (13).
3. Lahko spodbuja hujšanje
Protivnetne in anti-maščobne lastnosti ACV lahko preprečijo debelost in srčne zaplete, povezane z debelostjo, ki jih povzroči prehrana z visoko vsebnostjo maščob. To je bilo ugotovljeno v študijah na podganah (14). Druga študija na podganah, ki so se hranile z visoko vsebnostjo maščob, je poročala, da lahko ACV zaradi svoje antioksidativne aktivnosti zmanjša tveganje za debelost (15).
Rezultati študij na živalih so pokazali, da ima ACV pomembno antihiperlipidemično aktivnost pri podganah s hiperlipidemijo (visok holesterol) (16). Pri podganah, zdravljenih z ACV, so opazili izgubo teže. Tudi njihovi lipidni parametri so bili skladni (16).
V drugih študijah so preizkušanci, ki so osem tednov uživali ACV, imeli nižje ravni nezdravih maščob ali lipidov (17).
V skladu z japonsko študijo (18) je bil kis tudi učinkovit proti debelosti. Rezultati študije so pokazali, da je vnos kisa pri debelih japonskih preiskovancih zmanjšal telesno težo (izguba teže), maso telesne maščobe, visceralno maščobo in serumske trigliceride (18).
V drugi študiji je tudi kis povečal sitost po krušnem obroku pri zdravih osebah. To lahko pomaga pri boju proti debelosti (19). Druga študija navaja, da lahko uporaba kisa pomaga zmanjšati glikemijo po obroku (20).
Vendar pa je znanstvena skupnost razdeljena glede učinkovitosti ACV, ki pomaga pri hujšanju. Zato potrebujemo več študij v zvezi s tem.
4. Lahko izboljša zdravje srca
Študije na živalih so pokazale, da kis lahko zmanjša trigliceride v krvi in holesterol (21). Dietna ocetna kislina je zmanjšala skupni holesterol in triacilglicerol v serumu pri podganah, ki so se prehranjevale z visoko holesterolsko prehrano (21), (22), (23).
Študija je analizirala učinek kisa na hiperholesterolemične kunce (22). Kis je znižal večino biokemičnih parametrov, kot so holesterol, C-reaktivni protein (CRP) in apolipoprotein A (ApoA), kar lahko poveča tveganje za srčno-žilne motnje, kot je ateroskleroza (22).
Hipertenzija ali visok krvni tlak lahko vodi do težav s srcem. Ugotovljeno je bilo tudi, da kis zmanjšuje krvni tlak pri podganah (24), (25). Te predhodne študije na živalih je treba potrditi pri ljudeh.
5. Lahko pomaga pri obvladovanju diabetesa
Študije na diabetičnih miših so pokazale, da lahko ACV zniža raven glukoze v krvi (26). Pri zdravih osebah bi lahko ACV znižal raven sladkorja v krvi in odziv inzulina po obroku (20). Vendar pri osebah s sladkorno boleznijo ne zadrži praznjenja želodca (27).
Večina študij trdi, da kis znižuje raven glukoze v krvi (28), (29), (30). Vendar druge študije navajajo, da bi bil kis lahko učinkovitejši pri uravnavanju ravni sladkorja v krvi pri zdravih posameznikih kot tisti s sladkorno boleznijo (31).
6. Lahko izboljša zdravje kože
Jabolčni kis vsebuje alfa-hidroksi kisline, vključno z mlečno in jabolčno kislino. Te kisline se pogosto uporabljajo v negi kože (32).
Mlečna kislina izboljša vlaženje kože (32), (33). Prav tako nežno lušči kožo (odplavlja odmrle kožne plasti), izboljšuje teksturo kože in pomaga pri zmanjševanju drobnih linij s pospeševanjem obnavljanja celic (34), (35). Poročajo tudi, da mlečna kislina zdravi podočnjake in hiperpigmentacije v kombinaciji s trikloroocetno kislino (36).
Študije so poročale, da kis v kremni osnovi izboljša atopijski dermatitis pri miših (37). Nepričakovani dokazi kažejo, da lahko ACV pomaga pri lajšanju simptomov luskavice, vključno s srbenjem in luskastimi obliži. Vendar pa za to trditev ni znanstvenih podatkov.
ACV deluje protimikrobno. Pomaga pri zdravljenju kože, nagnjene k aknam. Vendar je na tem področju potrebno več raziskav.
The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.
7. May Improve Immunity
ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.
However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).
8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms
A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).
Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).
These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.
Dosage And How To Use
Anecdotal remedies suggest ingesting 1 teaspoon to 2 tablespoons (10–30 ml) of ACV per day. It can be mixed with water and taken or can be added to salad dressings and marinades. Below, we have discussed ACV recipes targeted for specific health concerns (none of these have been backed by research; consult your doctor before trying any):
Digestion
What You Need
- 15-30 mL ACV
- 1 glass of water
Process
Mix the ACV in water and drink it before meals.
Weight Loss
What You Need
- 15-30 mL ACV
- A few drops of lemon juice
- 1 glass of water
Process
Mix the ACV in water and drink it on an empty stomach early in the morning.
Polycystic Ovarian Syndrome (PCOS)
What You Need
15 mL ACV
Process
Drink one tablespoon of ACV everyday for around 3-6 months.
Hair Rinse
What You Need
- 10 mL ACV
- 1 tablespoon honey
- A few drops of lemon juice
- Water (as needed)
Process
Mix all the ingredients in water and use this as a hair rinse after shampooing. The vinegar smell would vanish gradually.
Skin Toner
What You Need
- 10 mL apple cider vinegar
- 10 mL rose water
- 20 mL water
Process
- Mix all the ingredients in water. Dip a cotton ball in this mixture and dab it evenly on your skin. You can also spritz it on your face. Use diluted ACV as concentrated ACV can cause skin burns or irritation.
- Use a moisturizer after this step.
Mouth Wash
What You Need
- 15 mL apple cider vinegar
- 30 mL water
Process
Use diluted vinegar as a mouthwash. Swirl it around for 20-30 seconds and rinse with water afterwards. This will kill the bacteria in the mouth and keep bad breath at bay.
You can try using ACV in these ways and experience results. However, ACV may also cause side effects in some people.
Apple Cider Vinegar Side Effects
Apple cider vinegar is relatively safe to consume. However, its acidic nature may cause a mild burning sensation in the throat and stomach.
It may cause damage to the tooth enamel and cause dental erosion (43).
In a study, prolonged consumption of ACV had caused hypokalemia (potassium deficiency) in a woman (44).
The topical application of undiluted vinegar can lead to skin burns and irritation (38), (45).
ACV may also cause nausea, acid reflux, burping, flatulence, and irregular bowel movements (46), (47).
Conclusion
Traditionally, apple cider vinegar has been used for cooking, preventing food spoilage, and disinfecting surfaces and vegetables. There are a few preliminary studies that suggest that it is antidiabetic, antihyperlipidemic, antimicrobial, and anti-inflammatory.
Anecdotal remedies have exaggerated its health benefits. There is some gap between its medical claims and scientific data. Hence, you may use ACV, but with caution. Consult your doctor if you have more queries.
Expert’s Answers for Readers Questions
Can I drink apple cider vinegar every day?
There have been reports that prolonged intake of ACV may be harmful to the bones as it interferes with calcium absorption. Hence, do not take it every day.
When should you drink apple cider vinegar?
Generally, it is consumed before meals, but it can be taken anytime.
How does apple cider vinegar detox your body?
There is not enough data to support the claim that ACV detoxifies the body. However, it contains antioxidant and anti-inflammatory compounds that may help.
How much weight can you lose with apple cider vinegar in a week?
There are no studies available currently about the parameters involved.
What does apple cider vinegar do for your hair?
It has been suggested that it balances the pH of the scalp and helps remove dandruff.
Does ACV affect urine?
No studies have been done in this aspect.
How many times a day can you drink ACV?
ACV can cause adverse effects like nausea and acid reflux when consumed frequently or in excess. Hence, do not take it more than thrice a week or once a day.
What are the benefits of apple cider vinegar and honey?
Anecdotal remedies suggest that ACV with honey may help with weight loss and improve digestion.
How long does it take to detox with apple cider vinegar?
Home remedies suggest that ACV takes about a week to detox your body. However, there is no scientific proof to back this claim.
Which apple cider vinegar is best for weight loss?
ACV with the mother is suggested to be good for weight loss.
Is apple cider vinegar good for kidney stones?
There is very less research in this regard. Hence, it is important to consult a doctor.
Is it OK to drink apple cider vinegar on an empty stomach?uestion
Yes, you can. But practice caution as it may cause side effects like nausea.
Does apple cider vinegar give you energy?
ACV may help regulate blood sugar levels. This may offer energy.
How do you protect your teeth with apple cider vinegar?
You can have ACV in a diluted form. You can also use a straw to prevent the ACV from damaging the enamel of the teeth.
Does apple cider vinegar make you poop?
Folk remedies recommend ACV as a cure for constipation. However, it is known to cause diarrhea when consumed in excess. There is no concrete research to substantiate its claims.
47 sources
Stylecraze ima stroge smernice za nabavo in se opira na strokovne študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Če preberete našo uredniško politiko, lahko izveste več o tem, kako zagotavljamo, da je naša vsebina točna in aktualna.- Yagnik, Darshna, Vlad Serafin in Ajit J. Shah. „Protimikrobno delovanje jabolčnega kisa proti Escherichia coli, Staphylococcus aureus in Candida albicans; zmanjšanje ekspresije citokinov in mikrobnih beljakovin. " Znanstvena poročila 8.1 (2018): 1-12.
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