Sabbin hanyoyin rage kiba suna ci gaba da bayyana, amma wata hanya ce ta shahara musamman a shafukan sada zumunta: vinegar na apple. Mutane da yawa suna da yakinin cewa shan vinegar na apple na iya haifar da babban sakamako na rage kiba.
Ba kamar sauran shahararrun hanyoyin zamani ba, akwai ƙarancin bincike kan apple cider vinegar don rage kiba, amma yana da mahimmanci a lura cewa da yawa daga cikin waɗannan nazarin suna da kurakurai. Wani bincike da aka yi kwanan nan wanda ya nuna cewa tasirin apple cider vinegar akan rage kiba ya ragu saboda matsaloli da dama da aka gano bayan wallafawa. Duk da haka, wasu bincike sun nuna cewa apple cider vinegar na iya taimakawa wasu mutane su rage kiba, kodayake tasirin yana iya zama ƙarami.
Taron kwararru: Jessica Cording, RD, MS, RD, marubucin The Tipping Point; Vanessa Risetto, RD, MS, Shugaba kuma wacce ta kafa Culina Health; Erin Palinski-Wade, RD, CD, CDPE, da RD; Carol Johnston, PhD, mataimakiyar farfesa a Jami'ar Jihar Arizona; Amy Goodson, RD, MS, RD, MS, RD, CDPE, RD, ƙwararren masanin abinci mai gina jiki a wasanni, da RD, daga Dallas, TX; da Mir Ali, MD, darektan lafiya na Cibiyar Rage Nauyin Motsa Jiki ta Memorial Surgical a Orange Coast Medical Center, Fountain Valley, California.
Hakika, shan ƙaramin adadin ruwan inabin apple cider a kowace rana na iya zama kamar hanya mai sauƙi ta rage nauyi, amma rage nauyi ba kasafai yake da sauƙi ba. Duk da haka, idan aka yi la'akari da yawan wannan yanayin, za a iya fahimtar cewa mutane suna da tambayoyi. Ga wasu abubuwa da masana abinci mai gina jiki da likitocin rage nauyi ke so ku sani game da amfani da ruwan inabin apple cider don rage nauyi, tare da ainihin binciken da aka gudanar.
Jessica Cordin, wacce ta kware a fannin abinci mai gina jiki kuma marubuciya mafi sayarwa a littafin "The Tipping Point," ta bayyana cewa ruwan apple cider vinegar ruwa ne da ake samu ta hanyar yayyanka ruwan apple. Wannan tsari ya kunshi yayyanka sukari a cikin apples don samar da acetic acid, babban sinadarin vinegar.
"Ƙara ƙwayoyin cuta da yisti a cikin ruwan yana fara aikin fermentation na barasa, yana mayar da sukari zuwa barasa," in ji Vanessa Risetto, Shugaba kuma wanda ya kafa Culina Health kuma ƙwararren masanin abinci. Amma ba abin sha ba ne. "A mataki na biyu na fermentation, ana mayar da barasa zuwa ƙwayoyin cuta na acetic acid," in ji Risetto.
Da farko dai, yana da mahimmanci a fahimci cewa hanya ɗaya tilo da za a iya rage kiba a kimiyyance ita ce a rage yawan kalori fiye da yadda ake ƙonawa (ƙirƙirar ƙarancin kalori) sannan a riƙa motsa jiki akai-akai don ƙona yawan kiba. Dangane da yadda apple cider vinegar ke taimakawa wajen rage kiba, a halin yanzu babu wata shaida mai yawa, kuma wasu daga cikin waɗannan shaidun sun tsufa ko kuma ba su da kyau. Bugu da ƙari, babu wani gwaji na asibiti mai inganci da aka sarrafa ta hanyar placebo (ma'aunin zinare a magani) wanda ke nuna cewa mutanen da ke shan apple cider vinegar suna fuskantar babban asarar nauyi.
Wani bita na kimiyya da aka yi kwanan nan kan gwaje-gwaje 10 da aka yi bazuwar da suka shafi marasa lafiya 789 da ke fama da kiba ko ciwon suga na nau'in 2 ya gano cewa marasa lafiya da ke shan ruwan inabin apple sun fuskanci raguwar kiba fiye da waɗanda ba su sha ba. Duk da haka, saboda bambance-bambancen da ke cikin tsawon lokacin amfani da ruwan inabin apple da bambance-bambancen da ke cikin tsarin binciken, yana da wuya a yanke hukunci mai ma'ana daga waɗannan sakamakon.
Wani bincike na bayanai da aka buga a mujallar *Nutrients* a shekarar 2025, wanda ya shafi manya 861, ya gano cewa waɗanda suka sha apple cider vinegar a kowace rana sun fuskanci raguwar kewaye da kugu da nauyi (musamman waɗanda suka yi kiba, masu kiba, ko kuma waɗanda ke da ciwon suga na nau'in 2). Mahalarta sun sha apple cider vinegar a cikin ruwa ko kwamfutar hannu na tsawon makonni 4-12. Yana da kyau a lura cewa waɗannan hanyoyin magance apple cider vinegar wani lokacin ana haɗa su da shawarwarin abinci da motsa jiki, waɗanda aka san suna haɓaka rage nauyi. Bugu da ƙari, waɗannan nazarin ba su da kama ɗaya gaba ɗaya; lokutan shiga tsakani suna da ɗan gajeren lokaci (mafi girman makonni 12), kuma yawan shan apple cider vinegar ya bambanta (daga 5 zuwa 30 ml kowace rana), wanda hakan ke sa ya yi wuya a yanke hukunci mai ma'ana.
Duk da haka, wannan bayanin kaɗai bai isa ya tabbatar da cewa vinegar na apple cider magani ne mai ban mamaki na ƙona kitse ba. "Waɗannan binciken sun yi amfani da ƙananan girman samfura," in ji Erin Palinski-Wade, RD, RD, RD, CD, "amma sakamakon da aka samu ya nuna cewa vinegar na apple cider na iya taimakawa wajen rage kiba."
Cordin ta bayyana cewa a ƙarshe, duk binciken da aka yi kan apple cider vinegar da kuma rage kiba ya dogara ne akan ƙananan bincike, wanda hakan ya sa yake da wuya a yanke hukunci. "Gaskiya ba mu da wani ingantaccen bayani game da wannan," in ji ta.
Dr. Gregory Curtis, kwararre kan rage kiba kuma darektan kula da lafiya a asibitin Knowwell, ya bayyana cewa duk da cewa ana bukatar karin bincike domin tabbatar da fa'idodin apple cider vinegar a fannin lafiya, shaidu mafi karfi da ake da su a yanzu sun nuna cewa tasirinsa na daidaita matakan sukari a jini. Bincike ya nuna cewa shan kimanin milimita 30 na apple cider vinegar bayan cin abinci na iya inganta aikin insulin da kuma rage yawan sukari a jini.
Wani bincike da aka gudanar a shekarar 2021 ya gano cewa shan ruwan inabin apple cider na iya taimakawa wajen rage sukari a cikin jini ga manya, amma ya lura cewa ana buƙatar ƙarin bincike don fahimtar fa'idodinsa ga lafiya.
Dr. Curtis ya bayyana cewa jin cikar abinci daga apple cider vinegar yawanci yana faruwa ne sakamakon jinkirin fitar da abinci daga ciki, ma'ana narkewar abinci yana faruwa a hankali, yana tsawaita jin cikar abinci. Ya kuma bayyana cewa tashin zuciya wata alama ce ta yawan shan apple cider vinegar kuma yana iya haifar da raguwar sha'awa, amma wannan ba lallai bane ya haifar da jin cikar abinci.
Bugu da ƙari, da alama apple cider vinegar yana da wasu halaye waɗanda zasu iya haɓaka rage nauyi. Misali, wani bincike na 2013 da aka buga a cikin Journal of Functional Foods ya gano cewa shan apple cider vinegar kafin cin abinci yana da alaƙa da ƙarancin ƙaruwa a cikin sukarin jini. Wani bincike, wanda aka buga a cikin Annals of Nutrition & Metabolism a cikin 2010, ya gano cewa shan cokali biyu na apple cider vinegar tare da abinci yana taimakawa rage ƙaruwar sukari a cikin jini da kuma kiyaye matakan sukari na jini mai ɗorewa. Ba a fahimci tsarin aikin sosai ba, amma masu binciken abinci mai gina jiki sun yi imani…
Dr. Carol Johnston, farfesa a Jami'ar Jihar Arizona, ta shafe shekaru da yawa tana bincike kan vinegar na apple cider a jami'ar kuma tana zargin cewa sinadarai a cikin vinegar na iya kawo cikas ga narkewar wasu sitaci.
Wannan yana da mahimmanci domin sau da yawa ana samun karuwar sukari a cikin jini wanda ke haifar da sha'awar abubuwan ciye-ciye masu sukari. "Don haka, idan apple cider vinegar zai iya taimakawa wajen sarrafa sukari a cikin jini, zai iya taimakawa wajen rage sha'awar sukari, sarrafa girman rabo, da kuma yiwuwar rage yawan kalori," in ji Amy Goodson, ƙwararriyar masaniyar abinci mai rijista, mai ba da abinci mai gina jiki a wasanni, kuma mai ba da lasisin abinci mai gina jiki.
Akwai hanyoyi da yawa na amfani da apple cider vinegar don rage kiba, kuma babu ɗayansu da ya fi sauran kyau.
Bincike ya kan ba da shawarar shan wannan maganin cokali ɗaya a lokaci guda, amma wannan na iya haifar da matsala ga tsarin narkewar abinci, musamman idan kana da saurin kamuwa da ƙwannafi.
Duk da haka, Dr. Mir Ali, darektan likita na Cibiyar Tiyata ta Tunawa da Kiba a Orange Coast Medical Center da ke Fountain Valley, California, ya ba da shawarar cewa idan ba ku taɓa samun matsalar reflux ba a da, to a narkar da cokali ɗaya zuwa biyu na vinegar a cikin gilashin ruwa a sha kafin a ci abinci. (Vignear mara narkewa na iya fusata baki da makogwaro.) Dr. Ali ya ce, "Manufa ita ce a rage yunwa da kuma jin ƙoshi da sauri."
Amma wannan ba lallai ba ne, musamman idan kana da ciwon ciki. Cordin ya ce amfani da apple cider vinegar ta wasu hanyoyi, kamar miyar salatin man zaitun, shi ma yana da amfani. Har ma za ka iya zuba apple cider vinegar a kan kayan lambu don samun ɗanɗano mai daɗi.
A halin yanzu babu wani tsari da aka yarda da shi na yawan shan magani. Duk da haka, bincike ya binciki fa'idodin apple cider vinegar don rage kiba, kuma galibi ana ba da shawarar a sha cokali ɗaya zuwa biyu a rana, a narkar da shi da ruwa.
Idan ba ka taɓa shan wannan maganin ba a da, Dakta Ali ya ba da shawarar a fara da ƙaramin allurai, a lura da yadda jikinka ke amsawa, sannan a hankali a ƙara yawan allurar. Haka kuma za ka iya raba maganin a duk tsawon yini maimakon shan babban allurai a lokaci guda. Kuma, shan sa kafin cin abinci ya fi kyau.
Dr. Curtis ya bayyana cewa a halin yanzu babu isassun shaidu masu ƙarfi da za su goyi bayan ra'ayin cewa vinegar na apple zai iya taimakawa wajen rage kitse a jiki ko kuma ya haɓaka rage kiba. "Gabaɗaya, bisa ga shaidar da ake da ita, vinegar na apple cider ba magani bane ga rage kiba," in ji Dr. Curtis. Duk da haka, Dr. Curtis ya lura cewa maye gurbin miya da marinades na salad da ake amfani da su da vinegar na apple cider na iya taimakawa rage kiba ta hanyar rage yawan kalori. (Duk da haka, wannan fa'idar da za a iya samu ta dogara ne akan adadin miya da marinades da kuke amfani da su akai-akai.)
A ƙarshe, shawarar taku ce. Palinski-Wade ta ba da shawarar cewa idan kuna son gwada apple cider vinegar, kada ku sha fiye da sau biyu a rana, cokali ɗaya a kowane lokaci, kuma ku tabbata kun narke shi a cikin ruwa millilita 240. Wannan zai iya ƙara jin daɗin cikawa da kuma taimakawa wajen daidaita matakan sukari a jini.
Idan ba ka son shan vinegar kai tsaye, gwada ƙara shi a cikin abincinka. Palinski-Wade ya ba da shawarar haɗa apple cider vinegar da man zaitun tare da salati ko kayan lambu da aka dafa. A madadin haka, za ka iya ƙara cokali ɗaya na apple cider vinegar a cikin smoothie.
Domin samun fa'idodin kiwon lafiya mafi girma daga vinegar na apple, zaɓi samfuran da aka yiwa lakabi da "vinegar apple cider raw" ko "vinegar apple cider less filtered." "Vigar apple cider less unfiltered ya ƙunshi sunadarai, enzymes, da ƙwayoyin cuta masu amfani daga vinegar starter ko iri na vinegar," in ji Palinski-Wade. Gwada vinegar na apple cider less organic daga Prague Organic ko Spectrum Organic.
Duk da haka, Dr. Ali ya jaddada cewa shan ruwan inabin apple ba zai yi wani tasiri mai yawa ga nauyi ba. "Mutane suna tunanin ruwan inabin apple magani ne na rage nauyi - wannan ba gaskiya ba ne," in ji shi. "Don ganin sakamako mai kyau, da gaske kuna buƙatar canza halayen cin abincinku."
Kamar yadda aka ambata a sama, vinegar na iya haifar da tashin zuciya ko ciwon ciki. Johnston ya lura cewa, kamar kowane nau'in vinegar, yawan acid na apple cider vinegar na iya fusata makogwaro da kuma lalata haƙori. Bugu da ƙari, Risseto ya ƙara da cewa, "Idan kana da ƙwannafi, acid na apple cider vinegar na iya ƙara ta'azzara alamun cutar." Saboda haka, ya fi kyau a bi ƙa'idodin da ke sama: kada a sha fiye da cokali ɗaya sau biyu a rana, a narkar da shi da ruwa mai oza biyu. Palinski-Wade ya yi gargaɗi, "Bai kamata a taɓa shan apple cider vinegar kai tsaye ba."
Cordin ya ƙara da cewa: "Dole ne a yi taka-tsantsan. Ban ba da shawarar yin allura ko wani abu makamancin haka ba—yana iya haifar da mummunan lahani ga makogwaro."
A ƙarshe, Cordin ta bayyana cewa apple cider vinegar ba shine maganin rage kiba ba, mutane da yawa suna ganin hakan ne. "Duk lokacin da wani ya gaya mini cewa yana son shan apple cider vinegar mai ruwa ko abinci don rage kiba, yawanci ina ba shi shawara da ya gwada wasu hanyoyi," in ji ta.
Lokacin Saƙo: Disamba-15-2025