Usoro ọhụrụ maka ịbelata ibu na-apụta mgbe niile, mana otu ụzọ a na-ewu ewu karịsịa na mgbasa ozi ọha: mmanya apụl. Ọtụtụ mmadụ ji obi ike na-ekwu na ịṅụ mmanya apụl nwere ike ibute nnukwu nsonaazụ maka ịbelata ibu.
N'adịghị ka ọtụtụ usoro ndị ọzọ a ma ama, enwere obere nnyocha gbasara mmanya apụl cider maka mbelata ibu, mana ọ dị mkpa ịmara na ọtụtụ n'ime nnyocha ndị a enweghị ntụpọ. Nnyocha e mere n'oge na-adịbeghị anya na-egosi na mmetụta bara uru nke mmanya apụl cider na mbelata ibu ka a kwụsịrị n'ihi ọtụtụ nsogbu achọpụtara mgbe ebipụtachara ya. Agbanyeghị, ụfọdụ ọmụmụ na-egosi na mmanya apụl cider nwere ike inyere ụfọdụ ndị aka ifelata, ọ bụ ezie na mmetụta ya nwere ike ịdị obere.
Nzukọ ndị ọkachamara: Jessica Cording, RD, MS, RD, onye dere akwụkwọ The Tipping Point; Vanessa Risetto, RD, MS, onye isi na onye guzobere Culina Health; Erin Palinski-Wade, RD, CD, CDPE, na RD; Carol Johnston, PhD, prọfesọ osote na Mahadum Steeti Arizona; Amy Goodson, RD, MS, RD, MS, RD, CDPE, RD, ọkachamara n'ihe gbasara nri egwuregwu, na RD, si Dallas, TX; na Mir Ali, MD, onye nduzi ahụike nke Memorial Surgical Weight Loss Center na Orange Coast Medical Center, Fountain Valley, California.
N'ezie, ịṅụ obere mmanya apụl kwa ụbọchị nwere ike iyi ka ụzọ dị mfe isi belata ibu, mana ịbelata ibu anaghị adị mfe otú ahụ. Agbanyeghị, ebe ọ bụ na usoro a na-agbasa, o doro anya na ndị mmadụ nwere ajụjụ. Lee ihe ole na ole ndị ọkachamara n'ihe gbasara nri na ndị dọkịta na-ebelata ibu chọrọ ka ị mara gbasara iji mmanya apụl cider maka mbelata ibu, yana nchọpụta emere n'ezie.
Jessica Cordin, ọkachamara n'ihe gbasara nri na ire ere nke ọma, kọwara na mmanya apụl cider bụ mmiri mmiri nke a na-eme site n'ịgba mmiri apụl. Usoro a gụnyere ịgba shuga dị na apụl iji mepụta acetic acid, isi ihe dị na mmanya vaịn.
“Ịtinye nje bacteria na yist n'ime mmiri ahụ na-amalite usoro ịgba mmanya, na-agbanwe shuga ka ọ bụrụ mmanya,” ka Vanessa Risetto, onye isi ụlọ ọrụ na onye guzobere Culina Health na onye ọkachamara n'ihe gbasara nri edebanyere aha na-ekwu. Mana ọ bụghị ihe ọṅụṅụ na-aba n'anya. “N'ọkwa nke abụọ nke ịgba mmanya, a na-agbanwe mmanya ahụ ka ọ bụrụ nje bacteria acetic acid,” ka Risetto na-akọwa.
Nke mbụ, ọ dị mkpa ịghọta na naanị ụzọ sayensị si arụ ọrụ iji belata ibu bụ iri obere kalori karịa ka ị na-ere ọkụ (na-emepụta obere kalori) wee mega ahụ mgbe niile iji gbazee oke ahụ. Banyere otu apụl cider vinegar si enyere aka belata ibu, ugbu a enweghị ihe akaebe dị ukwuu, ụfọdụ n'ime ihe akaebe ahụ bụ ihe ochie ma ọ bụ ihe na-adịghị mma. Ọzọkwa, enweghị nnwale ụlọ ọgwụ a pụrụ ịdabere na ya nke a na-achịkwa placebo (ọkọlọtọ ọlaedo na ọgwụ) na-egosi na ndị na-aṅụ apụl cider vinegar na-enwe nnukwu mbelata ibu.
Nnyocha sayensị emere n'oge na-adịbeghị anya nke nnwale iri a na-achịkwa nke ọma nke metụtara ndị ọrịa 789 nwere oke ibu ma ọ bụ ụdị shuga nke abụọ chọpụtara na ndị ọrịa na-aṅụ mmanya apụl cider nwere oke ibu karịa ndị na-aṅụghị ya. Agbanyeghị, n'ihi ọdịiche dị n'oge ojiji mmanya apụl cider na ọdịiche dị na nhazi ọmụmụ ihe, ọ na-esiri ike iru nkwubi okwu doro anya site na nsonaazụ ndị a.
Nnyocha ọzọ nke data e bipụtara na akwụkwọ akụkọ *Nutrients* na 2025, nke metụtara ndị toro eto 861, chọpụtara na ndị na-aṅụ mmanya apụl cider kwa ụbọchị nwere obere mbelata n'úkwù na ibu (karịsịa ndị buru ibu, ndị buru ibu, ma ọ bụ ndị nwere ọrịa shuga ụdị nke abụọ). Ndị sonyere ṅụrụ mmanya apụl cider n'ụdị mmiri mmiri ma ọ bụ mbadamba maka izu 4-12. Ọ dị mkpa ịmara na mgbe ụfọdụ, a na-ejikọta ọgwụ apụl cider ndị a na ndụmọdụ nri na mmega ahụ, nke a maara na ọ na-akwalite mbelata ibu. Ọzọkwa, ọmụmụ ihe ndị a abụghị otu ihe ahụ kpamkpam; oge ọgwụgwọ ahụ dị mkpụmkpụ (izu 12 kachasị), na dose nke mmanya apụl cider dịgasị iche (site na 5 ruo 30 ml kwa ụbọchị), na-eme ka o sie ike iru nkwubi okwu doro anya.
Agbanyeghị, naanị data a ezughi oke iji gosi na mmanya apụl cider bụ ọgwụ anwansi maka ịgba abụba ọkụ. "Nnyocha ndị a jiri obere nha ihe nlele," ka Erin Palinski-Wade, RD, RD, RD, CD na-ekwu, "mana nsonaazụ ndị a na-egosi na mmanya apụl cider nwere ike inye aka belata ibu."
Cordin kwuru na n'ikpeazụ, nnyocha niile e mere gbasara mmanya apụl cider na mbelata ibu dabere na obere nnyocha, nke na-eme ka o sie ike iru nkwubi okwu. "Anyị enweghị data a pụrụ ịtụkwasị obi na nke a," ka o kwukwara.
Dr. Gregory Curtis, ọkachamara n'ibelata ibu na onye nduzi nke nlekọta ahụike na Knowwell Clinic, kwuru na ọ bụ ezie na ọ dị mkpa inyochakwu ihe iji kwado uru ahụike nke mmanya apụl cider, ihe akaebe kachasị ike dị ugbu a na-egosi na ọ nwere ike ịrụ ọrụ nke ọma n'ịchịkwa ọkwa shuga dị n'ọbara. Ọmụmụ ihe egosila na ịṅụ ihe dị ka 30 ml nke mmanya apụl cider mgbe e risịrị nri nwere ike ime ka ọrụ insulin ka mma ma belata ọkwa shuga dị n'ọbara.
Nnyocha e mere n'afọ 2021 gosikwara na ịṅụ mmanya apụl cider nwere ike inyere aka ịchịkwa shuga dị n'ọbara n'ime ndị okenye, mana o kwuru na ọ dị mkpa ka e mee nnyocha ndị ọzọ iji ghọta uru ahụike ya nke ọma.
Dọkịta Curtis kọwara na mmetụta nke afọ ojuju site na mmanya apụl cider na-abụkarị n'ihi na afọ efu na-adịghị agwụ agwụ, nke pụtara na nri na-eme nwayọ nwayọ, na-eme ka mmetụta nke afọ ojuju dịkwuo ogologo. Ọ kọwakwara na afọ ọsịsa bụ ihe mgbaàmà a na-ahụkarị nke oriri mmanya apụl cider ma nwee ike ibute mbelata agụụ, mana nke a apụtaghị na ọ na-ebute mmetụta nke afọ ojuju.
Ọzọkwa, o yiri ka mmanya apụl cider nwere ụfọdụ ihe ndị nwere ike ime ka ibu belata. Dịka ọmụmaatụ, nnyocha e mere na 2013 na Journal of Functional Foods chọpụtara na ịṅụ mmanya apụl cider tupu nri nwere obere mmụba shuga dị n'ọbara. Nnyocha ọzọ, nke e bipụtara na Annals of Nutrition & Metabolism na 2010, chọpụtara na ịṅụ ngaji abụọ nke mmanya apụl cider na nri nyere aka belata mmụba shuga dị n'ọbara ma nọgide na-enwe ọkwa shuga dị n'ọbara. A ghọtaghị usoro nke ime ihe nke ọma, mana ndị nchọpụta nri kwenyere na...
Dr. Carol Johnston, osote prọfesọ na Mahadum Steeti Arizona, anọwo na-eme nnyocha banyere mmanya apụl cider na mahadum ahụ ruo ọtụtụ afọ ma na-eche na ihe ndị dị na mmanya vaịn ahụ nwere ike igbochi nri ụfọdụ starch.
Nke a dị mkpa n'ihi na mgbanwe dị ukwuu na ọkwa shuga dị n'ọbara na-ebutekarị agụụ maka nri dị ụtọ. "Ya mere, ọ bụrụ na mmanya apụl cider nwere ike inye aka ịchịkwa shuga dị n'ọbara, ọ nwere ike inye aka belata agụụ shuga, chịkwaa nha nri, ma nwee ike ibelata oriri kalori," ka Amy Goodson, ọkachamara nri edebanyere aha, ọkachamara nri egwuregwu, na ọkachamara nri nri nwere ikike.
E nwere ọtụtụ ụzọ isi jiri mmanya apụl cider belata ibu, ọ dịghịkwa nke dị ka ọ ka mma karịa ndị ọzọ.
Ọmụmụ ihe na-akwadokarị iri ngwaahịa a otu ngaji n'otu oge, mana nke a nwere ike itinye nrụgide na sistemụ nri gị, ọkachasị ma ọ bụrụ na obi na-agba gị ọkụ.
Agbanyeghị, Dr. Mir Ali, onye nduzi ahụike nke Memorial Surgical Center for Obesity na Orange Coast Medical Center na Fountain Valley, California, na-atụ aro na ọ bụrụ na ị nwetụbeghị nsogbu reflux mbụ, gbazee otu ngaji mmanya vaịn abụọ n'ime otu iko mmiri ma ṅụọ ya tupu ị rie nri. (Ume mmanya vaịn a gwakọtara agwakọta nwere ike ịkpasu ọnụ na akpịrị iwe.) Dr. Ali na-ekwu, sị, "Ebumnuche bụ ibelata agụụ ma nwee afọ ojuju ngwa ngwa."
Mana nke a adịghị mkpa, ọkachasị ma ọ bụrụ na afọ gị na-agba gị. Cordin kwuru na iji mmanya apụl cider eme ihe n'ụzọ ndị ọzọ, dịka ihe e ji esi nri salad mmanụ oliv, dịkwa mkpa. Ị nwekwara ike ịfụnye mmanya apụl cider n'elu akwụkwọ nri ka ọ dị gị mma.
Ugbu a, ọ dịghị usoro a na-anabatakarị maka ojiji. Agbanyeghị, ọmụmụ ihe enyochaala uru nke mmanya apụl cider maka mbelata ibu, a na-atụkwa aro ka a na-aṅụ otu ngaji ruo abụọ kwa ụbọchị, a gwakọtara ya na mmiri.
Ọ bụrụ na i ṅụbeghị ọgwụ a mbụ, Dọkịta Ali na-atụ aro ka ị malite na obere dose, na-ahụ mmeghachi omume ahụ gị, wee jiri nwayọọ nwayọọ mụbaa dose ahụ. I nwekwara ike ịgbasa dose ahụ n'ụbọchị niile kama ịṅụ nnukwu dose n'otu oge. Ọzọkwa, ọ dị mma ịṅụ ya tupu iri nri.
Dr. Curtis kwuru na ugbua enweghị ihe akaebe na-egosi na mmanya apụl nwere ike inye aka belata abụba ahụ ma ọ bụ kwalite mbelata ibu. "N'ozuzu, dabere na ihe akaebe dị, mmanya apụl cider abụghị ihe ngwọta maka mbelata ibu," Dr. Curtis kwuru. Agbanyeghị, Dr. Curtis kwuru na iji mmanya apụl cider dochie ihe eji eme salad na marinades nwere kalori dị elu nwere ike inyere aka belata ibu site na ibelata oriri kalori. (Agbanyeghị, uru a nwere ike ịdabere na ọnụọgụ ihe eji eme salad na marinades ị na-ejikarị.)
N'ikpeazụ, mkpebi gị bụ nke gị. Palinski-Wade na-atụ aro ka ọ bụrụ na ịchọrọ ịnwale mmanya apụl cider, ṅụọ ya ihe karịrị ugboro abụọ n'ụbọchị, otu ngaji ngaji kwa oge, ma hụ na ị gwakọtara ya na mmiri 240 ml. Nke a nwere ike ime ka obi ju gị afọ ma nyere aka mee ka ọkwa shuga dị n'ọbara gị dị mma.
Ọ bụrụ na ị naghị achọ ịṅụ mmanya vaịn ozugbo, gbalịa itinye ya na nri gị. Palinski-Wade na-atụ aro ka ị gwakọta mmanya apụl cider na mmanụ oliv na salad ma ọ bụ akwụkwọ nri e ji esi nri. Ma ọ bụghị ya, ị nwere ike itinye otu ngaji mmanya apụl cider na ihe ọṅụṅụ smoothie.
Iji nweta uru kachasị mma site na mmanya apụl cider, họrọ ngwaahịa akpọrọ "vinega apụl cider raw" ma ọ bụ "vinega apụl cider a na-anaghị ehichapụ." "Mmanya apụl cider a na-anaghị ehichapụ nwere protein, enzymes, na nje bacteria bara uru site na mkpụrụ mmanya vinega ma ọ bụ mkpụrụ mmanya vinega," ka Palinski-Wade na-ekwu. Gbalịa mmanya apụl cider a na-anaghị ehichapụ site na Prague Organic ma ọ bụ Spectrum Organic.
Agbanyeghị, Dr. Ali mesiri ike na ịṅụ mmanya apụl cider agaghị enwe mmetụta dị ukwuu n'ibu. "Ndị mmadụ chere na mmanya apụl cider bụ ọgwụ na-ebelata ibu - nke ahụ abụghị eziokwu," ka o kwuru. "Iji hụ nsonaazụ a na-ahụ anya, ịkwesịrị ịgbanwe àgwà iri nri gị."
Dịka ekwuru n'elu, mmanya apụl cider nwere ike ịkpata ọgbụgbọ ma ọ bụ afọ mgbu. Johnston kwuru na, dịka ụdị mmanya vaịn niile, oke acidity nke mmanya apụl cider nwere ike ịkpasu akpịrị iwe ma mebie ezé ezé. Ọzọkwa, Risseto gbakwụnyere, "Ọ bụrụ na obi gị na-agbawa gị, acidity nke mmanya apụl cider nwere ike ime ka mgbaàmà gị ka njọ." Ya mere, ọ kacha mma ịgbaso ntuziaka ndị dị n'elu: ṅụọ ihe karịrị otu ngaji ngaji ugboro abụọ kwa ụbọchị, a gwakọtara ya na ounce mmiri abụọ. Palinski-Wade dọrọ aka ná ntị, sị, "Ekwesighi ịṅụ mmanya apụl cider ozugbo."
Cordin kwukwara, sị: “Ị ga-eji nwayọ nwayọ. Anaghị m akwado ịgba ọgwụ ma ọ bụ ihe ọ bụla yiri ya—ọ nwere ike imebi akpịrị nke ukwuu.”
Ná mmechi, Cordin kwuru na mmanya apụl cider abụghị ọgwụgwọ maka mbelata ibu, ọtụtụ mmadụ kwenyere na ọ bụ ya. "Mgbe ọ bụla mmadụ gwara m na ha chọrọ ịṅụ mmanya apụl cider nke a na-aṅụ mmiri mmiri ma ọ bụ nke e ji nri mee maka mbelata ibu, ana m agwakarị ha ka ha nwalee ụzọ ndị ọzọ," ka o kwuru.
Oge ozi: Disemba-15-2025