Iindlela ezintsha zokunciphisa umzimba zihlala zivela, kodwa enye indlela ithandwa kakhulu kwimidiya yoluntu: iviniga yeapile. Abantu abaninzi bathi ngokuzithemba ukusela iviniga yeapile kunokukhokelela kwiziphumo ezinkulu zokunciphisa umzimba.
Ngokungafaniyo nezinye iindlela ezininzi ezithandwayo, kukho uphando olulinganiselweyo kwiviniga ye-apple cider yokunciphisa umzimba, kodwa kubalulekile ukuqaphela ukuba uninzi lwezi zifundo zineziphene. Uphononongo lwakutshanje olubonisa ukuba imiphumo emihle yeviniga ye-apple cider ekulahlekeni komzimba irhoxisiwe ngenxa yeengxaki ezininzi ezifunyenwe emva kokupapashwa. Nangona kunjalo, ezinye izifundo zibonisa ukuba iviniga ye-apple cider inokunceda abanye abantu banciphise umzimba, nangona isiphumo sinokuba sincinci.
Ingqokelela yeengcali: uJessica Cording, RD, MS, RD, umbhali wencwadi ethi The Tipping Point; uVanessa Risetto, RD, MS, i-CEO kunye nomseki weCulina Health; uErin Palinski-Wade, RD, CD, CDPE, kunye ne-RD; uCarol Johnston, PhD, uprofesa oncedisayo kwiYunivesithi yaseArizona State; uAmy Goodson, RD, MS, RD, MS, RD, MS, RD, CDPE, RD, ingcali yezemidlalo, kunye ne-RD, evela eDallas, TX; kunye noMir Ali, MD, umlawuli wezonyango kwiMemorial Surgical Weight Loss Center e-Orange Coast Medical Center, eFountain Valley, eCalifornia.
Ewe, ukusela iviniga ye-apple cider encinci yonke imihla kunokubonakala ngathi yindlela elula yokunciphisa umzimba, kodwa ukunciphisa umzimba akulula kangako. Nangona kunjalo, ngenxa yokuxhaphaka kwale ndlela, kuyaqondakala ukuba abantu banemibuzo. Nazi izinto ezimbalwa iingcali zezondlo kunye noogqirha bokunciphisa umzimba abafuna uzazi malunga nokusebenzisa iviniga ye-apple cider ukunciphisa umzimba, kunye neziphumo zophando.
Ingcali yesondlo eqinisekisiweyo kunye nombhali othengisa kakhulu kwincwadi ethi “The Tipping Point,” uJessica Cordin, ucacisa ukuba iviniga ye-apile cider lulwelo olwenziwa ngokubilisa ijusi yeapile. Le nkqubo ibandakanya ukubilisa iswekile kwiapile ukuvelisa i-acetic acid, eyona nto iphambili kwiviniga.
“Ukongeza iibhaktheriya kunye negwele kulwelo kuqalisa inkqubo yokubilisa utywala, ukuguqula iswekile ibe butywala,” utshilo uVanessa Risetto, i-CEO kunye nomseki weCulina Health kunye nengcali yokutya ebhalisiweyo. Kodwa ayisiyonto inxilisayo. “Kwinqanaba lesibini lokubilisa, utywala buguqulwa bube yibhaktheriya ye-acetic acid,” ucacisa uRisetto.
Okokuqala nokubalulekileyo, kubalulekile ukuqonda ukuba eyona ndlela isebenzayo ngokwesayensi yokunciphisa umzimba kukutya iikhalori ezimbalwa kunezo uzitshisayo (ukwenza ukungabikho kweekhalori) uze uzilolonge rhoqo ukuze utshise okungaphezulu. Ngokuphathelele indlela iviniga ye-apple cider enceda ngayo ukunciphisa umzimba, okwangoku akukho bungqina buncinci kakhulu, kwaye obunye bobo bungqina buphelelwe lixesha okanye buneziphene. Ngaphezu koko, akukho zilingo zeklinikhi ezithembekileyo ezilawulwa yi-placebo (umgangatho wegolide kwezonyango) ezibonisa ukuba abantu abasebenzisa iviniga ye-apple cider bafumana ukwehla okukhulu kobunzima.
Uphononongo lwakutshanje lwesayensi lwezilingo ezili-10 ezilawulwa ngokungacwangciswanga ezibandakanya izigulana ezingama-789 ezinesifo seswekile esigqithisileyo okanye uhlobo lwesibini lufumanise ukuba izigulana ezisebenzisa iviniga ye-apple cider ziye zalahlekelwa bubunzima kakhulu kunezo zingazange zisebenzise. Nangona kunjalo, ngenxa yokwahluka kwexesha lokusetyenziswa kweviniga ye-apple cider kunye nokwahluka kwindlela yoyilo lophando, kunzima ukufikelela kwizigqibo eziqinisekileyo kwezi ziphumo.
Olunye uhlalutyo lwedatha olupapashwe kwijenali ethi *Nutrients* ngo-2025, olubandakanya abantu abadala abangama-861, lufumanise ukuba abo bathatha iviniga ye-apple cider imihla ngemihla bancipha kancinci kububanzi besinqe kunye nobunzima (ingakumbi abo babetyebe kakhulu, betyebile, okanye babenesifo seswekile sohlobo lwesibini). Abathathi-nxaxheba bathatha iviniga ye-apple cider ngendlela engamanzi okanye yethebhulethi kangangeeveki ezi-4-12. Kubalulekile ukuqaphela ukuba ezi ndlela zokungenelela kwiviniga ye-apple cider ngamanye amaxesha zazidityaniswa neengcebiso zokutya kunye nokuzilolonga, ezaziwa ngokukhuthaza ukwehla kobunzima. Ngaphezu koko, ezi zifundo azifani ngokupheleleyo; amaxesha okungenelela mafutshane (ubuninzi beeveki ezili-12), kwaye idosi yeviniga ye-apple cider iyahluka (ukusuka kwi-5 ukuya kwi-30 ml ngosuku), okwenza kube nzima ukufikelela kwizigqibo eziqinisekileyo.
Nangona kunjalo, olu lwazi lodwa alwanelanga ukungqina ukuba iviniga ye-apple cider yindlela emangalisayo yokutshisa amafutha. “Olu phononongo lusebenzise ubungakanani obuncinci kakhulu besampulu,” utshilo u-Erin Palinski-Wade, RD, RD, RD, CD, “kodwa iziphumo ezihambelanayo zibonisa ukuba iviniga ye-apple cider inokunceda ekunciphiseni umzimba.”
UCordin uthe ekugqibeleni, lonke uphando oluqhutywe kwiviniga ye-apple cider kunye nokunciphisa umzimba lusekelwe kwizifundo ezincinci, nto leyo eyenza kube nzima ukufikelela kwizigqibo. “Asinalo ulwazi oluthembekileyo ngale nto,” wongezelela.
UGqr. Gregory Curtis, ingcali yokunciphisa umzimba kunye nomlawuli wezonyango kwiKnowwell Clinic, uthe nangona kufuneka uphando olongezelelekileyo ukuqinisekisa iingenelo zempilo zeviniga ye-apple cider, ubungqina obunamandla obukhoyo ngoku bubonisa ukusebenza kwayo ekulawuleni amanqanaba eswekile egazini. Izifundo zibonise ukuba ukusela malunga ne-30 ml yeviniga ye-apple cider emva kokutya kunokuphucula ukusebenza kwe-insulin kunye nokunciphisa amanqanaba eswekile egazini.
Uphononongo luka-2021 lukwafumanise ukuba ukusela iviniga ye-apple cider kunokuba luncedo ekulawuleni iswekile egazini kubantu abadala, kodwa luqaphele ukuba uphando oluthe kratya luyadingeka ukuze kuqondwe ngokupheleleyo iingenelo zayo zempilo.
UGqr. Curtis ucacisile ukuba imvakalelo yokugcwala evela kwiviniga yeapile idla ngokubangelwa kukuphuma kancinci kwesisu, oko kuthetha ukuba ukugaya ukutya kwenzeka kancinci, nto leyo ebangela ukuba imvakalelo yokugcwala ihlale ixesha elide. Ucacisile nokuba isicaphucaphu luphawu oluqhelekileyo lokutya iviniga yeapile kwaye sinokubangela ukuncipha komnqweno wokutya, kodwa oku akuthethi ukuba kukhokelele ekubeni uzive ugcwele.
Ukongeza, iviniga ye-apple cider ibonakala ineempawu ezithile ezinokukhuthaza ukwehla kobunzima. Umzekelo, uphando luka-2013 olupapashwe kwiJournal of Functional Foods lufumanise ukuba ukusela iviniga ye-apple cider ngaphambi kokutya kunxulunyaniswa nokunyuka okuncinci kweswekile egazini. Olunye uphando, olupapashwe kwi-Annals of Nutrition & Metabolism ngo-2010, lufumanise ukuba ukuthatha iitisipuni ezimbini zeviniga ye-apple cider kunye nokutya kuncede ekunciphiseni ukunyuka kweswekile egazini kunye nokugcina amanqanaba eswekile egazini azinzileyo. Indlela yokusebenza ayiqondwa ngokupheleleyo, kodwa abaphandi bezondlo bakholelwa…
UGqr. Carol Johnston, uprofesa oncedisayo kwiYunivesithi yaseArizona State, ebephanda ngeviniga yeapile kule yunivesithi kangangeminyaka emininzi kwaye ukrokrela ukuba iikhompawundi ezikwiviniga zinokuphazamisana nokugaya ezinye izitatshi.
Oku kubalulekile kuba ukuguquguquka okukhulu kwamanqanaba eswekile egazini kudla ngokukhokelela ekunqweneleni ukutya okuneswekile. “Ke, ukuba iviniga ye-apile inokunceda ekulawuleni iswekile egazini, inokunceda ekunciphiseni ukunqwenela iswekile, ukulawula ubungakanani besabelo, kunye nokunciphisa ukutya okunekhalori,” ucacisa u-Amy Goodson, ingcali yokutya ebhalisiweyo, ingcali yezemidlalo, kunye nengcali yesondlo enelayisenisi.
Zininzi iindlela zokusebenzisa iviniga yeapile ukuze unciphise umzimba, kwaye akukho nanye kuzo ebonakala ingcono kunezinye.
Izifundo zihlala zicebisa ukuba utye le mveliso ngecephe elinye ngexesha, kodwa oku kunokubangela uxinzelelo kwinkqubo yakho yokugaya ukutya, ingakumbi ukuba unesifo sokutsha.
Nangona kunjalo, uGqr. Mir Ali, umlawuli wezonyango kwiMemorial Surgical Center for Obesity e-Orange Coast Medical Center eFountain Valley, eCalifornia, ucebisa ukuba ukuba awukaze ube neengxaki ze-reflux ngaphambili, nyibilikisa ipunipoon enye ukuya kwezimbini zeviniga kwiglasi yamanzi uze uyisele ngaphambi kokutya. (Iviniga engaxutywanga inokucaphukisa umlomo kunye nomqala.) UGqr. Ali uthi, “Injongo kukunciphisa indlala nokuziva ugcwele ngokukhawuleza.”
Kodwa oku akuyomfuneko, ingakumbi ukuba unesisu esibuhlungu. UCordin uthi ukusebenzisa iviniga yeapile ngezinye iindlela, ezifana nesaladi yeoyile yomnquma, nako kubalulekile. Ungade uthele iviniga yeapile phezu kwemifuno ukuze uzive umnandi.
Okwangoku akukho mgangatho wokusetyenziswa kwedosi owamkelekileyo ngokubanzi. Nangona kunjalo, izifundo zihlolisise iingenelo zeviniga ye-apple cider ekunciphiseni ubunzima, kwaye ngokubanzi kucetyiswa ukuba kuthathwe ipunipoon enye ukuya kwezimbini ngosuku, zixutywe namanzi.
Ukuba awukaze ulisebenzise eli yeza ngaphambili, uGqr. Ali ucebisa ukuba uqale ngedosi encinci, ujonge indlela umzimba wakho osabela ngayo, uze unyuse idosi kancinci kancinci. Ungasasaza idosi imini yonke kunokuba uthathe idosi enkulu ngaxeshanye. Kwakhona, ukulisebenzisa ngaphambi kokutya kubonakala kungcono.
UGqr. Curtis uthe okwangoku akukho bungqina bamva nje nobunelisayo obuxhasa ingcamango yokuba iviniga ye-apple cider inokunceda ukunciphisa amafutha emzimbeni okanye ikhuthaze ukwehla kobunzima. “Ngokubanzi, ngokusekelwe kubungqina obukhoyo, iviniga ye-apple cider ayisiyonto yokuphelisa ukwehla kobunzima,” utshilo uGqr. Curtis. Nangona kunjalo, uGqr. Curtis uqaphele ukuba ukutshintsha iidiresi zesaladi ezineekhalori eziphezulu kunye nee-marinades ezisetyenziswa rhoqo ngeviniga ye-apple cider kunokunceda ukwehla kobunzima ngokunciphisa ukutya okuneekhalori. (Nangona kunjalo, le nzuzo inokubakho ixhomekeke kakhulu kubungakanani beediresi zesaladi kunye nee-marinades ozisebenzisa rhoqo.)
Ekugqibeleni, isigqibo sesakho. UPalinski-Wade ucebisa ukuba ukuba ufuna ukuzama iviniga yeapile, ungayithathi ngaphezu kwesibini ngemini, icephe elinye ngexesha, kwaye uqiniseke ukuba uyixuba kwi-240 ml yamanzi. Oku kunokunyusa iimvakalelo zokugcwala kwaye kuncede ukuzinzisa amanqanaba eswekile egazini.
Ukuba awuyithandi kwaphela into yokusela iviniga ngqo, zama ukuyongeza ekutyeni kwakho. UPalinski-Wade ucebisa ukuxuba iviniga ye-apple cider kunye neoyile yomnquma kunye neesaladi okanye imifuno ephekiweyo. Okanye, ungongeza icephe leviniga ye-apple cider kwi-smoothie.
Ukuze ufumane iingenelo ezininzi zempilo kwiviniga yeapile, khetha iimveliso ezibhalwe “iviniga yeapile eluhlaza” okanye “iviniga yeapile engacocwanga.” “Iviniga yeapile engacocwanga ineeproteni, iienzymes, kunye neebhaktheriya eziluncedo ezivela kwiviniga yokuqala okanye imbewu yeviniga,” utshilo uPalinski-Wade. Zama iviniga yeapile engacocwanga engokwemvelo evela kwiPrague Organic okanye kwiSpectrum Organic.
Nangona kunjalo, uGqr. Ali ugxininise ukuba ukusela iviniga yeapile akunakwenzeka ukuba kube nefuthe elikhulu kubunzima bomzimba. “Abantu bacinga ukuba iviniga yeapile yindlela yokunciphisa umzimba—oko akuyonyani,” utshilo. “Ukuze ubone iziphumo ezibonakalayo, kufuneka utshintshe indlela otya ngayo.”
Njengoko kukhankanyiwe apha ngasentla, iviniga ye-apple cider inokubangela isicaphucaphu okanye ukuphazamiseka kwesisu. UJohnston uqaphela ukuba, njengazo zonke iintlobo zeviniga, i-asidi ephezulu yeviniga ye-apple cider inokucaphukisa umqala kwaye itshabalalise i-enamel yamazinyo. Ngaphezu koko, uRisseto wongeza athi, “Ukuba une-heartburn, i-asidi yeviniga ye-apple cider ingenza iimpawu zakho zibe zimbi ngakumbi.” Ke ngoko, kungcono ukulandela le miyalelo ingasentla: ungaseli ngaphezu kwepunipoon enye kabini ngemini, ixutywe namanzi amabini. UPalinski-Wade ulumkisa athi, “Iviniga ye-apple cider ayifanele isetyenziswe yonke imihla.”
UCordin wongezelela wathi: “Kufuneka uyithathe kancinci. Andicebisi ukujova okanye nantoni na efana naleyo—inokubangela umonakalo omkhulu kumqala.”
Ukuqukumbela, uCordin uthe iviniga ye-apple cider ayilonyango lokunciphisa umzimba abantu abaninzi abakholelwa ukuba yiyo. “Nanini na xa umntu endixelela ukuba ufuna ukuthatha iviniga ye-apple cider engamanzi okanye yokutya ukuze anciphise umzimba, ndihlala ndimcebisa ukuba azame ezinye iindlela,” utshilo.
Ixesha leposi: Disemba-15-2025