Cov qauv tshiab rau kev poob phaus yeej tshwm sim tas li, tab sis muaj ib txoj kev uas nrov heev hauv social media: kua txiv apple cider vinegar. Muaj coob tus neeg ntseeg siab tias kev haus kua txiv apple cider vinegar tuaj yeem ua rau poob phaus tau zoo heev.
Tsis zoo li ntau lwm yam kev hloov pauv nrov, muaj kev tshawb fawb tsawg txog kua txiv apple cider vinegar rau kev poob phaus, tab sis nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias ntau yam ntawm cov kev tshawb fawb no muaj qhov tsis zoo. Kev tshawb fawb tsis ntev los no qhia tias kua txiv apple cider vinegar cov txiaj ntsig zoo rau kev poob phaus tau raug rho tawm vim muaj ntau yam teeb meem pom tom qab luam tawm. Txawm li cas los xij, qee qhov kev tshawb fawb qhia tias kua txiv apple cider vinegar yuav pab qee tus neeg poob phaus, txawm hais tias qhov cuam tshuam yuav me me.
Ib pawg kws tshaj lij: Jessica Cording, RD, MS, RD, tus sau ntawm The Tipping Point; Vanessa Risetto, RD, MS, CEO thiab tus koom tsim ntawm Culina Health; Erin Palinski-Wade, RD, CD, CDPE, thiab RD; Carol Johnston, PhD, tus xibfwb pabcuam ntawm Arizona State University; Amy Goodson, RD, MS, RD, MS, RD, CDPE, RD, tus kws noj zaub mov kis las, thiab RD, los ntawm Dallas, TX; thiab Mir Ali, MD, tus thawj coj kho mob ntawm Memorial Surgical Weight Loss Center ntawm Orange Coast Medical Center, Fountain Valley, California.
Muaj tseeb tiag, haus me ntsis kua txiv apple cider vinegar txhua hnub yuav zoo li yog ib txoj hauv kev yooj yim los poob phaus, tab sis kev poob phaus tsis yooj yim li ntawd. Txawm li cas los xij, vim muaj qhov sib txawv ntawm qhov sib txawv no, nws nkag siab tias tib neeg muaj lus nug. Nov yog ob peb yam uas cov kws noj zaub mov thiab cov kws kho mob poob phaus xav kom koj paub txog kev siv kua txiv apple cider vinegar rau kev poob phaus, nrog rau cov kev tshawb pom tiag tiag.
Tus kws tshawb fawb txog kev noj haus thiab tus sau ntawv muag zoo tshaj plaws ntawm "The Tipping Point," Jessica Cordin, piav qhia tias kua txiv apple cider vinegar yog cov kua uas ua los ntawm kev ferment kua txiv apple. Cov txheej txheem no suav nrog kev ferment cov suab thaj hauv txiv apple kom tsim cov acetic acid, cov khoom tseem ceeb ntawm vinegar.
"Ntxiv cov kab mob thiab cov poov xab rau hauv cov kua dej pib cov txheej txheem fermentation cawv, hloov cov suab thaj mus ua cawv," Vanessa Risetto, CEO thiab tus koom tsim ntawm Culina Health thiab tus kws noj zaub mov sau npe hais. Tab sis nws tsis yog dej haus cawv. "Hauv theem thib ob ntawm kev fermentation, cov cawv hloov mus ua cov kab mob acetic acid," Risetto piav qhia.
Ua ntej tshaj plaws, nws yog ib qho tseem ceeb kom nkag siab tias tib txoj kev zoo los poob phaus raws li kev tshawb fawb yog noj tsawg dua calories dua li koj hlawv (ua rau muaj calorie deficit) thiab tom qab ntawd tawm dag zog tsis tu ncua kom hlawv cov seem ntau dhau. Hais txog seb kua txiv apple cider vinegar pab poob phaus li cas, tam sim no muaj pov thawj me ntsis xwb, thiab qee qhov pov thawj ntawd tsis tau siv dua lossis tsis zoo. Ntxiv mus, tsis muaj kev sim tshuaj placebo uas ntseeg tau (tus qauv kub hauv kev kho mob) uas qhia tias cov neeg noj kua txiv apple cider vinegar poob phaus ntau heev.
Tsis ntev los no, kev tshuaj xyuas txog 10 qhov kev sim tshuaj uas muaj 789 tus neeg mob uas rog dhau lossis ntshav qab zib hom 2 pom tias cov neeg mob uas haus kua txiv apple cider vinegar tau poob phaus ntau dua li cov neeg uas tsis haus. Txawm li cas los xij, vim muaj qhov sib txawv ntawm lub sijhawm siv kua txiv apple cider vinegar thiab qhov sib txawv ntawm kev tsim qauv kev tshawb fawb, nws nyuaj rau kos cov lus xaus tseeb los ntawm cov txiaj ntsig no.
Lwm qhov kev tshuaj xyuas ntawm cov ntaub ntawv luam tawm hauv phau ntawv xov xwm *Nutrients* hauv xyoo 2025, uas muaj 861 tus neeg laus, pom tias cov neeg uas haus kua txiv apple cider vinegar txhua hnub tau pom tias qhov hnyav thiab qhov hnyav ntawm lub duav txo qis me ntsis (tshwj xeeb tshaj yog cov neeg rog dhau, rog dhau, lossis muaj ntshav qab zib hom 2). Cov neeg koom nrog haus kua txiv apple cider vinegar ua kua lossis ntsiav tshuaj rau 4-12 lub lis piam. Nws tsim nyog sau cia tias cov kev cuam tshuam kua txiv apple cider vinegar no qee zaum tau muab nrog cov lus qhia txog kev noj zaub mov thiab kev tawm dag zog, uas paub tias txhawb kev poob phaus. Ntxiv mus, cov kev tshawb fawb no tsis zoo ib yam; lub sijhawm cuam tshuam luv luv (tsis pub tshaj 12 lub lis piam), thiab cov koob tshuaj kua txiv apple cider vinegar sib txawv (ntawm 5 txog 30 ml ib hnub), ua rau nws nyuaj rau kos cov lus xaus tseeb.
Txawm li cas los xij, cov ntaub ntawv no ib leeg tsis txaus los ua pov thawj tias kua txiv apple cider vinegar yog ib yam khoom siv kho mob uas ua rau koj rog. "Cov kev tshawb fawb no siv cov qauv me me heev," Erin Palinski-Wade, RD, RD, RD, CD hais, "tab sis cov txiaj ntsig zoo sib xws qhia tias kua txiv apple cider vinegar yuav pab kom poob phaus."
Cordin tau hais tias thaum kawg, txhua qhov kev tshawb fawb txog kua txiv apple cider vinegar thiab kev poob phaus yog raws li kev tshawb fawb me me, ua rau nws nyuaj rau kos cov lus xaus. "Peb yeej tsis muaj cov ntaub ntawv txhim khu kev qha txog qhov no," nws hais ntxiv.
Dr. Gregory Curtis, tus kws tshwj xeeb txog kev poob phaus thiab tus thawj coj ntawm kev kho mob hauv Knowwell Clinic, tau hais tias txawm hais tias xav tau kev tshawb fawb ntxiv los lees paub cov txiaj ntsig kev noj qab haus huv ntawm kua txiv apple cider vinegar, cov pov thawj muaj zog tshaj plaws tam sim no qhia txog nws qhov muaj peev xwm ua tau zoo hauv kev tswj cov ntshav qab zib. Cov kev tshawb fawb tau qhia tias haus kwv yees li 30 ml ntawm kua txiv apple cider vinegar tom qab noj mov tuaj yeem txhim kho kev ua haujlwm ntawm insulin thiab txo cov ntshav qab zib.
Ib txoj kev tshawb fawb xyoo 2021 kuj pom tias haus kua txiv apple cider vinegar yuav pab tau rau kev tswj cov ntshav qab zib hauv cov neeg laus, tab sis tau sau tseg tias yuav tsum muaj kev tshawb fawb ntxiv kom nkag siab txog nws cov txiaj ntsig kev noj qab haus huv.
Dr. Curtis piav qhia tias qhov kev xav tias puv npo los ntawm kua txiv apple cider vinegar feem ntau yog vim qeeb plab zom mov, txhais tau tias kev zom zaub mov tshwm sim qeeb dua, ua rau lub sijhawm ntev ntawm kev xav tias puv npo. Nws kuj piav qhia tias xeev siab yog ib qho tsos mob ntawm kev noj kua txiv apple cider vinegar thiab kuj tuaj yeem ua rau kev tsis qab los noj mov, tab sis qhov no tsis tas yuav ua rau muaj kev xav tias puv npo.
Tsis tas li ntawd xwb, kua txiv apple cider vinegar zoo li muaj qee yam khoom uas yuav pab kom poob phaus. Piv txwv li, kev tshawb fawb xyoo 2013 luam tawm hauv Journal of Functional Foods pom tias haus kua txiv apple cider vinegar ua ntej noj mov muaj feem cuam tshuam nrog kev nce ntxiv ntawm cov ntshav qab zib. Lwm txoj kev tshawb fawb, luam tawm hauv Annals of Nutrition & Metabolism hauv xyoo 2010, pom tias kev noj ob diav me me ntawm kua txiv apple cider vinegar nrog pluas noj tau pab txo cov ntshav qab zib thiab tswj cov ntshav qab zib kom ruaj khov. Txoj kev ua haujlwm tsis tau nkag siab tag nrho, tab sis cov kws tshawb fawb txog kev noj haus ntseeg tias…
Dr. Carol Johnston, ib tug xibfwb qhia ntawv qib siab ntawm Arizona State University, tau tshawb fawb txog kua txiv apple cider vinegar ntawm lub tsev kawm ntawv tau ntau xyoo thiab xav tias cov tshuaj hauv cov kua txiv apple yuav cuam tshuam rau kev zom qee cov hmoov txhuv nplej siab.
Qhov no tseem ceeb heev vim tias qhov kev hloov pauv sai ntawm cov piam thaj hauv cov ntshav feem ntau ua rau koj ntshaw cov khoom noj qab zib. "Yog li, yog tias kua txiv apple cider vinegar tuaj yeem pab tswj cov piam thaj hauv cov ntshav, nws tuaj yeem pab txo qhov kev ntshaw qab zib, tswj qhov loj ntawm cov khoom noj, thiab tej zaum yuav txo cov calories noj," piav qhia Amy Goodson, tus kws noj zaub mov uas tau sau npe, tus kws noj zaub mov kis las, thiab tus kws noj zaub mov uas tau tso cai.
Muaj ntau txoj hauv kev siv kua txiv apple cider vinegar rau kev poob phaus, thiab tsis muaj ib txoj hauv kev zoo dua li lwm tus.
Cov kev tshawb fawb feem ntau pom zoo kom noj cov khoom no ib diav ib zaug, tab sis qhov no tuaj yeem ua rau koj lub cev zom zaub mov nyuaj, tshwj xeeb tshaj yog tias koj nyiam mob plab.
Txawm li cas los xij, Dr. Mir Ali, tus thawj coj kho mob ntawm Memorial Surgical Center for Obesity ntawm Orange Coast Medical Center hauv Fountain Valley, California, qhia tias yog tias koj tsis tau muaj teeb meem reflux ua ntej, yaj ib mus rau ob diav vinegar rau hauv ib khob dej thiab haus nws ua ntej noj mov. (Vinegar tsis tau diluted tuaj yeem ua rau lub qhov ncauj thiab esophagus khaus.) Dr. Ali hais tias, "Lub hom phiaj yog kom txo qhov kev tshaib kev nqhis thiab xav tias puv sai dua."
Tiamsis qhov no tsis tsim nyog, tshwj xeeb tshaj yog tias koj mob plab. Cordin hais tias siv kua txiv apple cider vinegar rau lwm txoj kev, xws li siv cov roj txiv roj rau zaub xam lav, kuj suav nrog. Koj tuaj yeem nchuav kua txiv apple cider vinegar rau saum cov zaub kom nws qab dua.
Tam sim no tsis muaj tus qauv siv tshuaj ntau npaum li cas. Txawm li cas los xij, kev tshawb fawb tau tshuaj xyuas cov txiaj ntsig ntawm kua txiv apple cider vinegar rau kev poob phaus, thiab feem ntau pom zoo kom noj ib mus rau ob diav ib hnub, diluted nrog dej.
Yog tias koj tsis tau noj cov tshuaj no dua li, Dr. Ali pom zoo kom pib nrog me me, saib koj lub cev teb li cas, thiab tom qab ntawd maj mam nce qhov koob tshuaj. Koj tuaj yeem faib cov koob tshuaj thoob plaws hnub es tsis txhob noj ntau ntau ib zaug. Dua li no, noj ua ntej noj mov zoo li zoo tshaj plaws.
Dr. Curtis tau hais tias tam sim no tsis muaj pov thawj txaus los txhawb lub tswv yim tias kua txiv apple cider vinegar tuaj yeem pab txo cov rog hauv lub cev lossis txhawb kev poob phaus. "Feem ntau, raws li cov pov thawj muaj, kua txiv apple cider vinegar tsis yog panacea rau kev poob phaus," Dr. Curtis hais. Txawm li cas los xij, Dr. Curtis tau hais tias kev hloov cov kua zaub xas lav thiab cov marinades uas siv ntau nrog kua txiv apple cider vinegar yuav pab txo qhov hnyav los ntawm kev txo cov calories noj. (Txawm li cas los xij, qhov txiaj ntsig no feem ntau nyob ntawm seb koj siv cov kua zaub xas lav thiab cov marinades ntau npaum li cas.)
Thaum kawg, qhov kev txiav txim siab yog koj li. Palinski-Wade pom zoo tias yog tias koj xav sim kua txiv apple cider vinegar, haus nws tsis pub tshaj ob zaug hauv ib hnub, ib diav txhua zaus, thiab nco ntsoov dilute nws rau hauv 240 ml dej. Qhov no tuaj yeem ua rau muaj kev xav tias puv thiab pab tswj cov ntshav qab zib.
Yog tias koj tsis nyiam haus kua txiv hmab txiv ntoo ncaj qha, sim ntxiv rau hauv koj cov pluas noj. Palinski-Wade qhia kom sib tov kua txiv apple cider vinegar thiab roj txiv roj nrog zaub xam lav lossis zaub steamed. Los yog, koj tuaj yeem ntxiv ib diav kua txiv apple cider vinegar rau hauv dej haus.
Yog xav kom tau txiaj ntsig zoo tshaj plaws ntawm kua txiv apple cider vinegar rau kev noj qab haus huv, xaiv cov khoom uas muaj daim ntawv lo "raw apple cider vinegar" lossis "unfiltered apple cider vinegar." "Unfiltered apple cider vinegar muaj cov protein, enzymes, thiab cov kab mob zoo los ntawm cov vinegar starter lossis vinegar noob," Palinski-Wade hais. Sim cov organic unfiltered apple cider vinegar los ntawm Prague Organic lossis Spectrum Organic.
Txawm li cas los xij, Dr. Ali hais tias kev haus kua txiv apple cider vinegar yuav tsis muaj feem cuam tshuam loj rau qhov hnyav. "Cov neeg xav tias kua txiv apple cider vinegar yog ib yam khoom siv los pab kom poob phaus - qhov ntawd tsis yog qhov tseeb," nws hais. "Yuav kom pom cov txiaj ntsig pom tseeb, koj yuav tsum hloov koj cov kev noj haus."
Raws li tau hais los saum toj no, kua txiv apple cider vinegar tuaj yeem ua rau xeev siab lossis mob plab. Johnston sau tseg tias, zoo li txhua hom kua txiv apple cider vinegar, qhov acidity siab ntawm kua txiv apple cider vinegar tuaj yeem ua rau mob caj pas thiab ua rau cov hniav lwj. Ntxiv mus, Risseto ntxiv tias, "Yog tias koj mob siab, qhov acidity ntawm kua txiv apple cider vinegar tuaj yeem ua rau koj cov tsos mob hnyav dua." Yog li ntawd, nws yog qhov zoo tshaj plaws los ua raws li cov lus qhia saum toj no: haus tsis pub ntau tshaj ib diav ob zaug hauv ib hnub, diluted nrog ob ooj dej. Palinski-Wade ceeb toom, "Kua txiv apple cider vinegar yuav tsum tsis txhob noj ncaj qha."
Cordin ntxiv hais tias: "Koj yuav tsum maj mam noj. Kuv tsis pom zoo kom txhaj tshuaj lossis lwm yam zoo li ntawd - nws tuaj yeem ua rau lub caj pas puas tsuaj loj heev."
Xaus lus, Cordin hais tias kua txiv apple cider vinegar tsis yog tshuaj kho kom poob phaus uas ntau tus neeg ntseeg tias nws yog. "Thaum twg ib tug neeg hais rau kuv tias lawv xav haus kua txiv apple cider vinegar uas yog kua los yog cov khoom noj kom poob phaus, kuv feem ntau qhia lawv kom sim lwm txoj kev," nws hais.
Lub sijhawm tshaj tawm: Lub Kaum Ob Hlis-15-2025