Izitayela ezintsha zokwehlisa isisindo zihlala zivela, kodwa enye indlela ithandwa kakhulu ezinkundleni zokuxhumana: uviniga we-apula. Abantu abaningi bathi ngokuqiniseka ukuthi ukuphuza uviniga we-apula kungaholela emiphumeleni ebalulekile yokwehlisa isisindo.
Ngokungafani nezinye izindlela eziningi ezidumile, kunocwaningo olulinganiselwe ngeviniga ye-apple cider yokwehlisa isisindo, kodwa kubalulekile ukuqaphela ukuthi eziningi zalezi zifundo zinephutha. Ucwaningo lwamuva nje oluphakamisa imiphumela emihle yeviniga ye-apple cider ekunciphiseni isisindo luhoxisiwe ngenxa yezinkinga eziningana ezitholakale ngemva kokushicilelwa. Kodwa-ke, ezinye izifundo ziphakamisa ukuthi iviniga ye-apple cider ingasiza abanye abantu ukuba banciphise isisindo, yize umphumela ungaba mncane.
Iqembu lochwepheshe: uJessica Cording, RD, MS, RD, umbhali wencwadi ethi The Tipping Point; uVanessa Risetto, RD, MS, i-CEO kanye nomsunguli weCulina Health; u-Erin Palinski-Wade, RD, CD, CDPE, kanye ne-RD; uCarol Johnston, PhD, uprofesa ohlangene e-Arizona State University; u-Amy Goodson, RD, MS, RD, MS, RD, RD, CDPE, RD, isazi sokudla kwezemidlalo, kanye ne-RD, waseDallas, TX; kanye noMir Ali, MD, umqondisi wezokwelapha weMemorial Surgical Weight Loss Center e-Orange Coast Medical Center, eFountain Valley, eCalifornia.
Yebo, ukuphuza inani elincane leviniga ye-apple cider nsuku zonke kungase kubonakale kuyindlela elula yokwehlisa isisindo, kodwa ukwehlisa isisindo akuvamile ukuba lula kangako. Kodwa-ke, uma ubheka ukwanda kwalokhu mkhuba, kuyaqondakala ukuthi abantu banemibuzo. Nazi izinto ezimbalwa ochwepheshe bezokudla kanye nodokotela abanciphisa isisindo abafuna uzazi ngokusebenzisa iviniga ye-apple cider ukuze wehlise isisindo, kanye nemiphumela yocwaningo yangempela.
Usolwazi wezokudla okunempilo oqinisekisiwe kanye nombhali othengisa kakhulu wencwadi ethi “The Tipping Point,” uJessica Cordin, uchaza ukuthi uviniga we-apula uyiketshezi elenziwa ngokubilisa ujusi we-apula. Le nqubo ihilela ukubilisa ushukela kuma-apula ukuze kukhiqizwe i-acetic acid, ingxenye eyinhloko yeviniga.
“Ukufaka amabhaktheriya nemvubelo oketshezini kuqala inqubo yokubilisa utshwala, ukuguqula ushukela ube utshwala,” kusho uVanessa Risetto, i-CEO kanye nomsunguli weCulina Health kanye nochwepheshe wezokudla obhalisiwe. Kodwa akusona isiphuzo esinotshwala. “Esigabeni sesibili sokubilisa, utshwala buguqulwa bube amabhaktheriya e-acetic acid,” kuchaza uRisetto.
Okokuqala nokubaluleke kakhulu, kubalulekile ukuqonda ukuthi okuwukuphela kwendlela ephumelelayo ngokwesayensi yokwehlisa isisindo ukudla amakhalori ambalwa kunalawo owashisayo (ukudala ukuntuleka kwamakhalori) bese uzivocavoca njalo ukuze ushise okungaphezulu. Ngokuphathelene nendlela uviniga we-apple cider osiza ngayo ukwehlisa isisindo, okwamanje kunobufakazi obuncane kakhulu, futhi obunye balobo bufakazi buphelelwe yisikhathi noma bunamaphutha. Ngaphezu kwalokho, azikho izivivinyo zemitholampilo ezithembekile ezilawulwa yi-placebo (izinga legolide kwezokwelapha) ezibonisa ukuthi abantu abasebenzisa uviniga we-apple cider bancipha kakhulu isisindo.
Ukubuyekezwa kwesayensi kwakamuva kwezivivinyo eziyi-10 ezilawulwa ngokungahleliwe ezibandakanya iziguli ezingu-789 ezinesifo sikashukela esinzima ngokweqile noma sohlobo lwesibili kuthole ukuthi iziguli ezithatha uviniga we-apple cider zehle kakhulu isisindo kunalezo ezingazange zehle. Kodwa-ke, ngenxa yokungafani kwesikhathi sokusetshenziswa kweviniga ye-apple cider kanye nokungafani ekwakhiweni kocwaningo, kunzima ukuthola iziphetho eziqondile kule miphumela.
Okunye ukuhlaziywa kwedatha okwanyatheliswa kumagazini i-*Nutrients* ngo-2025, okubandakanya abantu abadala abangu-861, kwathola ukuthi labo ababephuza i-apple cider vinegar nsuku zonke babenokwehla okuncane kokujikeleza kwesinqe kanye nesisindo (ikakhulukazi labo ababekhuluphele ngokweqile, abakhuluphele ngokweqile, noma ababenesifo sikashukela sohlobo 2). Abahlanganyeli baphuza i-apple cider vinegar ngendlela ewuketshezi noma yethebhulethi amasonto angu-4-12. Kubalulekile ukuqaphela ukuthi lokhu kungenelela kwe-apple cider vinegar ngezinye izikhathi kwakuhlanganiswa nezincomo zokudla kanye nokuzivocavoca, okwaziwa ngokukhuthaza ukwehla kwesisindo. Ngaphezu kwalokho, lezi zifundo azifani ngokuphelele; izikhathi zokungenelela zimfushane kakhulu (amasonto ayi-12 aphezulu), futhi umthamo we-apple cider vinegar uyahluka (kusukela ku-5 kuya ku-30 ml ngosuku), okwenza kube nzima ukuthola iziphetho eziqondile.
Kodwa-ke, lolu lwazi lodwa alwanele ukufakazela ukuthi uviniga we-apple cider uyindlela yokwelapha emangalisa yokushisa amafutha. “Lezi zifundo zisebenzise amasampula amancane kakhulu,” kusho u-Erin Palinski-Wade, RD, RD, RD, CD, “kodwa imiphumela eqhubekayo iphakamisa ukuthi uviniga we-apple cider ungasiza ekunciphiseni isisindo.”
UCordin uthe ekugcineni, lonke ucwaningo nge-apple cider vinegar kanye nokwehlisa isisindo lusekelwe ezifundweni ezincane, okwenza kube nzima ukufinyelela iziphetho. “Asinawo ngempela ulwazi oluthembekile ngalokhu,” wanezela.
UDkt. Gregory Curtis, uchwepheshe wokwehlisa isisindo kanye nomqondisi wokunakekelwa kwezokwelapha eKnowwell Clinic, uthe yize kudingeka ucwaningo olwengeziwe ukuqinisekisa izinzuzo zezempilo zeviniga ye-apple cider, ubufakazi obunamandla obukhona njengamanje bukhomba ukusebenza kwayo okungenzeka ekulawuleni amazinga kashukela egazini. Izifundo zikhombisile ukuthi ukuphuza cishe ama-30 ml eviniga ye-apple cider ngemva kokudla kungathuthukisa ukusebenza kwe-insulin futhi kwehlise amazinga kashukela egazini.
Ucwaningo lwango-2021 luphinde lwathola ukuthi ukuphuza uviniga we-apple cider kungaba usizo ekulawuleni ushukela egazini kubantu abadala, kodwa kwaphawula ukuthi kudingeka ucwaningo olwengeziwe ukuze kuqondwe ngokugcwele izinzuzo zawo zezempilo.
UDkt. Curtis uchaze ukuthi umuzwa wokugcwala ovela kuviniga we-apple cider uvame ukubangelwa ukuphuza kwesisu, okusho ukuthi ukugaya kwenzeka kancane, okwenza umuzwa wokugcwala wande. Uphinde wachaza ukuthi isicanucanu siwuphawu oluvamile lokusetshenziswa kweviniga ye-apple cider futhi singabangela nokwehla kwesifiso sokudla, kodwa lokhu akusho ukuthi kuholele ekuzizweni kokugcwala.
Ngaphezu kwalokho, uviniga we-apple cider ubonakala unezakhiwo ezithile ezingase zikhuthaze ukwehla kwesisindo. Isibonelo, ucwaningo lwango-2013 olwanyatheliswa kuyi-Journal of Functional Foods lwathola ukuthi ukuphuza uviniga we-apple cider ngaphambi kokudla kwakuhlotshaniswa nokwanda okuncane koshukela egazini. Olunye ucwaningo, olwanyatheliswa kuyi-Annals of Nutrition & Metabolism ngo-2010, lwathola ukuthi ukuthatha izipuni ezimbili zeviniga ye-apple cider ekudleni kwasiza ekunciphiseni ukwanda koshukela egazini nokugcina amazinga kashukela egazini azinzile. Indlela yokusebenza ayiqondwa ngokugcwele, kodwa abacwaningi bezokudla bakholelwa ukuthi…
UDkt. Carol Johnston, uprofesa ohlangene e-Arizona State University, ubelokhu ecwaninga nge-apple cider vinegar eyunivesithi iminyaka eminingi futhi usola ukuthi ama-compounds akuviniga angaphazamisa ukugaya kwezinye izitashi.
Lokhu kubalulekile ngoba ukuguquguquka okukhulu kwamazinga kashukela egazini kuvame ukuholela ekufiseleni ukudla okulula okunoshukela. “Ngakho-ke, uma uviniga we-apula cider ungasiza ekulawuleni ushukela egazini, ungasiza ekunciphiseni ukunxanela ushukela, ukulawula ubukhulu besabelo, futhi mhlawumbe unciphise ukudla okunama-calories,” kuchaza u-Amy Goodson, isazi sokudla esibhalisiwe, isazi sokudla okunempilo kwezemidlalo, kanye nesazi sokudla okunempilo esinelayisensi.
Kunezindlela eziningi zokusebenzisa uviniga we-apple cider ukuze wehlise isisindo, futhi azikho kuzo ezibonakala zingcono kunezinye.
Izifundo zivame ukuncoma ukuthi usebenzise lo mkhiqizo ngesipuni esisodwa ngesikhathi, kodwa lokhu kungafaka ukucindezeleka ohlelweni lwakho lokugaya ukudla, ikakhulukazi uma uvame ukuba nesilungulela.
Kodwa-ke, uDkt. Mir Ali, umqondisi wezokwelapha we-Memorial Surgical Center for Obesity e-Orange Coast Medical Center eFountain Valley, eCalifornia, uphakamisa ukuthi uma ungakaze ube nezinkinga ze-reflux ngaphambili, ncibilikisa isipuni esisodwa kuya kwezimbili zeviniga engilazini yamanzi bese uyiphuza ngaphambi kokudla. (Uviniga ongaxutshiwe ungacasula umlomo kanye nomphimbo.) UDkt. Ali uthi, “Umgomo ukunciphisa indlala nokuzizwa usuthi ngokushesha.”
Kodwa lokhu akudingekile, ikakhulukazi uma unesisu esibuhlungu. UCordin uthi ukusebenzisa i-apple cider vinegar ngezinye izindlela, njengokufaka isaladi yamafutha omnqumo, nakho kubalulekile. Ungaze uthele i-apple cider vinegar phezu kwemifino ukuze uthole ukukhanga okumnandi.
Okwamanje akukho silinganiso esivunyelwe ngokuvamile. Kodwa-ke, izifundo zihlole izinzuzo zeviniga ye-apula yokwehlisa isisindo, futhi ngokuvamile kunconywa ukuthatha isipuni esisodwa kuya kwezimbili ngosuku, zixutshwe ngamanzi.
Uma ungakaze uwuthathe lo muthi ngaphambili, uDkt. Ali uncoma ukuthi uqale ngomthamo omncane, ubheke impendulo yomzimba wakho, bese ukhulisa umthamo kancane kancane. Ungasakaza umthamo usuku lonke kunokuthi uthathe umthamo omkhulu ngesikhathi esisodwa. Futhi, ukuwuthatha ngaphambi kokudla kubonakala kungcono kakhulu.
UDkt. Curtis uthe okwamanje abukho ubufakazi obanele bamuva nobunamandla bokusekela umbono wokuthi uviniga we-apple cider ungasiza ekunciphiseni amafutha emzimbeni noma ukukhuthaza ukwehla kwesisindo. “Sekukonke, ngokusekelwe ebufakazini obutholakalayo, uviniga we-apple cider awuyona ikhambi lokunciphisa isisindo,” kusho uDkt. Curtis. Kodwa-ke, uDkt. Curtis waphawula ukuthi ukufaka esikhundleni se-salad dressing nama-marinade asetshenziswa kakhulu nge-apple cider vinegar kungasiza ekunciphiseni isisindo ngokunciphisa ukudla okunama-calories. (Kodwa-ke, le nzuzo engaba khona incike kakhulu enanini le-salad dressing nama-marinade ovame ukuwasebenzisa.)
Ekugcineni, isinqumo singesakho. UPalinski-Wade uncoma ukuthi uma ufuna ukuzama uviniga we-apple cider, ungawuthathi ngaphezu kwesibili ngosuku, isipuni esisodwa isikhathi ngasinye, futhi uqiniseke ukuthi uwuxuba namanzi angu-240 ml. Lokhu kungandisa imizwa yokugcwala futhi kusize ekuqiniseni amazinga kashukela egazini.
Uma uzonda ngempela ukuphuza uviniga ngqo, zama ukuwufaka ekudleni kwakho. UPalinski-Wade uphakamisa ukuxuba uviniga we-apple cider namafutha omnqumo namasaladi noma imifino ephekiwe ngomusi. Ngaphandle kwalokho, ungangeza isipuni seviniga ye-apple cider ku-smoothie.
Ukuze uthole izinzuzo eziningi zempilo ezivela kuviniga we-apula, khetha imikhiqizo ebhalwe ukuthi “uviniga we-apula ongahluziwe” noma “uviniga we-apula ongahluziwe.” “Uviniga we-apula ongahluziwe uqukethe amaprotheni, ama-enzyme, kanye namagciwane awusizo avela kuviniga wokuqala noma imbewu yeviniga,” kusho uPalinski-Wade. Zama uviniga we-apula ongahluziwe ongokwemvelo ovela ePrague Organic noma eSpectrum Organic.
Kodwa-ke, uDkt. Ali ugcizelele ukuthi ukuphuza i-apple cider vinegar cishe akunakwenzeka ukuthi kube nomthelela omkhulu esisindweni. “Abantu bacabanga ukuthi i-apple cider vinegar iyikhambi lokunciphisa isisindo—lokho akulona iqiniso,” esho. “Ukuze ubone imiphumela ebonakalayo, udinga ngempela ukushintsha imikhuba yakho yokudla.”
Njengoba kushiwo ngenhla, uviniga we-apple cider ungabangela isicanucanu noma ukuphazamiseka kwesisu. UJohnston uphawula ukuthi, njengazo zonke izinhlobo zeviniga, i-asidi ephezulu yeviniga ye-apple cider ingacasula umphimbo futhi iqede i-enamel yamazinyo. Ngaphezu kwalokho, uRisseto uyanezela, “Uma unesilungulela, i-asidi yeviniga ye-apple cider ingabhebhethekisa izimpawu zakho.” Ngakho-ke, kungcono ukulandela iziqondiso ezingenhla: ungaphuzi ngaphezu kwesipuni esisodwa kabili ngosuku, uxutshwe nama-ounces amabili amanzi. UPalinski-Wade uxwayisa, “Uviniga we-apple cider akufanele uphuzwe unjalo.”
UCordin wanezela: “Kufanele uthathe kancane. Angikukhuthazi ukujova noma yini efana naleyo—kungabangela umonakalo omkhulu emhubheni.”
Ekuphetheni, uCordin uthe i-apple cider vinegar akuyona ikhambi lokunciphisa isisindo abantu abaningi abakholelwa ukuthi iyilo. “Noma nini lapho umuntu engitshela ukuthi ufuna ukuthatha i-apple cider vinegar eluketshezi noma yokudla ukuze wehlise isisindo, ngivame ukumeluleka ukuthi azame ezinye izindlela,” kusho yena.
Isikhathi sokuthunyelwe: Disemba 15-2025