Æblecidereddike: sundhedsmæssige fordele, hvordan man bruger og bivirkninger

Æblecidereddike er et naturligt konserveringsmiddel og desinfektionsmiddel. Det er et almindeligt hjemmemedicin til behandling af fordøjelsesproblemer, hudsygdomme, vorter, lus, skæl og ondt i halsen. Det er et populært kosttilskud til vægttab, styring af sukker og kolesterolniveauer, sænkning af højt blodtryk og for at øge immuniteten.

Eddikesyre, phenoler og de probiotiske bakterier i ACV kan være ansvarlige for dens påståede sundhedsmæssige fordele. Denne artikel diskuterer nogle af ACV's sundhedsanprisninger, hvordan man bruger det og dets potentielle bivirkninger.

Hvad er æblecidereddike?

Æblecidereddike (ACV) fremstilles ved gæring af æblejuice ( Malus domestica ). Den fermenterede juice (eller cider) indeholder ethylalkohol, der omdannes til eddikesyre af en mikrobe kaldet Acetobacter (1).

Den upasteuriserede eller organiske ACV indeholder mikrober. Disse mikrober, såsom gær og bakterier, er også kollektivt kendt som "moderen" og er rige på enzymer og proteiner. De giver ACV sit karakteristiske overskyede udseende og giver probiotiske fordele for kroppen.

ACV indeholder også mineraler, vitaminer, polyphenoler og mælkesyre, citronsyre, æblesyre og eddikesyre (2). En undersøgelse rapporterede, at gallinsyre og klorogensyre var dominerende phenolforbindelser hos mor til æbleeddike (3). Eddikesyre (5%) er den aktive forbindelse af ACV. Det er også ansvarlig for den karakteristiske stærke lugt og sure smag. Det kan være ansvarlig for de mange påståede sundhedsmæssige fordele (1).

Anekdotisk bevis tyder på mange påstande om ACV. Lad os udforske den videnskabelige forskning bag det.

Hvad er fordelene ved æblecidereddike?

1. Kan have antimikrobielle egenskaber

Traditionelt blev ACV brugt som fødevarekonserveringsmiddel og desinfektionsmiddel (4). Det kan hjælpe med at forhindre madspild, da det forhindrer væksten af ​​bakterier, såsom Escherichia coli (1), (5).

En undersøgelse rapporterede, at ACV viste svampedræbende egenskaber mod Candida- svampen (6). En anden sagsrapport anvendte ACV til behandling af vaginal candidiasis hos en kvinde (7). Æblecidereddike har antimikrobielle egenskaber. Imidlertid er der behov for flere undersøgelser for at forstå dets terapeutiske anvendelser.

2. Kan forbedre fordøjelsen

"Moderen" i ACV er en probiotiker. Probiotika hjælper med at forbedre tarmens mikrobielle population (8). Der er videnskabelig dokumentation for, at indtagelse af gærede fødevarer kan hjælpe med at holde tarmen sund (9). Disse gode bakterier hjælper med at give næringsstoffer til kroppen og forhindrer også væksten af ​​patogener. Probiotiske bakterier nedsætter betændelse, øger immuniteten og kan også forbedre mental sundhed (10), (11).

ACV indeholder eddikesyre. Dyreforsøg har rapporteret, at eddikesyre har potentialet til at blive brugt til behandling af ulcerøs colitis (12).

Der er ikke tilstrækkelig information til at afgøre, om ACV hjælper med at behandle syre refluks. En undersøgelse fremhævede et hul mellem anekdotiske påstande og empiriske beviser for brugen af ​​ACV til behandling af spiserørssymptomer (13).

3. Kan fremme vægttab

De antiinflammatoriske og anti-fedmeegenskaber ved ACV kan forhindre fedme og fedme-relaterede hjertekomplikationer induceret af en fedtfattig diæt. Dette blev fundet i rotteundersøgelser (14). En anden undersøgelse af rotter fodret med en fedtfattig diæt rapporterede, at ACV kan reducere risikoen for fedme på grund af dets antioxidantaktivitet (15).

Resultater fra dyreforsøg har konkluderet, at ACV har signifikant anti-hyperlipidæmisk aktivitet hos rotter med hyperlipidæmi (højt kolesteroltal) (16). Vægttab blev observeret hos rotter behandlet med ACV. Deres lipidparametre var også konsistente (16).

I andre undersøgelser havde testpersoner, der indtog ACV i otte uger, lavere niveauer af usunde fedtstoffer eller lipider (17).

Eddike har også været effektiv mod fedme ifølge en japansk undersøgelse (18). Resultaterne af undersøgelsen viste, at indtag af eddike reducerede kropsvægt (vægttab), kropsfedtmasse, visceralt fedt og serumtriglyceridniveauer hos overvægtige japanske forsøgspersoner (18).

I en anden undersøgelse øgede eddike også mæthed efter et brødmåltid hos raske forsøgspersoner. Dette kan hjælpe med at bekæmpe fedme (19). En anden undersøgelse siger, at anvendelse af eddike kan hjælpe med at reducere postprandial glykæmi (20).

Imidlertid er det videnskabelige samfund delt over effektiviteten af ​​ACV, der hjælper med vægttab. Derfor har vi brug for flere undersøgelser i denne henseende.

4. Kan forbedre hjertesundheden

Dyreforsøg har afsløret, at eddike kan reducere triglycerider i blodet og kolesterol (21). Eddikesyre i kosten reducerede serum-total cholesterol og triacylglycerol i rotter fodret med diæt med højt kolesteroltal (21), (22), (23).

En undersøgelse analyserede virkningen af ​​eddike på hyperkolesterolæmiske kaniner (22). Eddike sænkede de fleste af de biokemiske parametre, såsom kolesterol, C-reaktivt protein (CRP) og apolipoprotein A (ApoA), der kan øge risikoen for kardiovaskulære lidelser, såsom åreforkalkning (22).

Hypertension eller forhøjet blodtryk kan føre til hjerteproblemer. Eddike blev også fundet at reducere blodtrykket hos rotter (24), (25). Disse indledende undersøgelser af dyr skal bekræftes hos mennesker.

5. Kan hjælpe med at håndtere diabetes

Undersøgelser af diabetiske mus har afsløret, at ACV kan sænke blodsukkerniveauet (26). Hos raske forsøgspersoner kunne ACV sænke blodsukkerniveauet og insulinresponset efter et måltid (20). Hos forsøgspersoner med diabetes forsinker det imidlertid ikke gastrisk tømning (27).

De fleste undersøgelser hævder, at eddike sænker blodsukkerniveauet (28), (29), (30). Andre undersøgelser siger imidlertid, at eddike kan være mere effektiv til at regulere blodsukkerniveauet hos raske individer end dem med diabetes (31).

6. Kan øge hudens sundhed

Æblecidereddike indeholder alfa-hydroxy syrer, herunder mælkesyre og æblesyre. Disse syrer er blevet brugt meget i hudpleje (32).

Mælkesyre forbedrer hudens hydrering (32), (33). Det eksfolierer også forsigtigt huden (fjerner døde hudlag), forbedrer hudens struktur og hjælper med at reducere fine linjer ved at øge cellefornyelsen (34), (35). Mælkesyre rapporteres også til at behandle mørke rande og hyperpigmentering, når det kombineres med trichloreddikesyre (36).

Undersøgelser rapporterede, at eddike i en creme base forbedrer atopisk dermatitis hos mus (37). Anekdotiske beviser tyder på, at ACV kan hjælpe med at lindre symptomer på psoriasis, herunder kløe og skællende pletter. Der er dog ingen videnskabelige data, der understøtter denne påstand.

ACV har antimikrobiel aktivitet. Det kan hjælpe med at behandle acne-udsat hud. Imidlertid er der behov for mere forskning på dette område.

The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.

7. May Improve Immunity

ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.

However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).

8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms

A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).

Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).

These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.

Dosage And How To Use

Anecdotal remedies suggest ingesting 1 teaspoon to 2 tablespoons (10–30 ml) of ACV per day. It can be mixed with water and taken or can be added to salad dressings and marinades. Below, we have discussed ACV recipes targeted for specific health concerns (none of these have been backed by research; consult your doctor before trying any):

Digestion

What You Need

• 15-30 mL ACV
• 1 glass of water

Process

Mix the ACV in water and drink it before meals.

Weight Loss

What You Need

• 15-30 mL ACV
• A few drops of lemon juice
• 1 glass of water

Process

Mix the ACV in water and drink it on an empty stomach early in the morning.

Polycystic Ovarian Syndrome (PCOS)

What You Need

15 mL ACV

Process

Drink one tablespoon of ACV everyday for around 3-6 months.

Hair Rinse

What You Need

• 10 mL ACV
• 1 tablespoon honey
• A few drops of lemon juice
• Water (as needed)

Process

Mix all the ingredients in water and use this as a hair rinse after shampooing. The vinegar smell would vanish gradually.

Skin Toner

What You Need

• 10 mL apple cider vinegar
• 10 mL rose water
• 20 mL water

Process

1. Mix all the ingredients in water. Dip a cotton ball in this mixture and dab it evenly on your skin. You can also spritz it on your face. Use diluted ACV as concentrated ACV can cause skin burns or irritation.
2. Use a moisturizer after this step.

Mouth Wash

What You Need

• 15 mL apple cider vinegar
• 30 mL water

Process

Use diluted vinegar as a mouthwash. Swirl it around for 20-30 seconds and rinse with water afterwards. This will kill the bacteria in the mouth and keep bad breath at bay.

You can try using ACV in these ways and experience results. However, ACV may also cause side effects in some people.

Apple Cider Vinegar Side Effects

Apple cider vinegar is relatively safe to consume. However, its acidic nature may cause a mild burning sensation in the throat and stomach.

It may cause damage to the tooth enamel and cause dental erosion (43).

In a study, prolonged consumption of ACV had caused hypokalemia (potassium deficiency) in a woman (44).

The topical application of undiluted vinegar can lead to skin burns and irritation (38), (45).

ACV may also cause nausea, acid reflux, burping, flatulence, and irregular bowel movements (46), (47).

Conclusion

Traditionally, apple cider vinegar has been used for cooking, preventing food spoilage, and disinfecting surfaces and vegetables. There are a few preliminary studies that suggest that it is antidiabetic, antihyperlipidemic, antimicrobial, and anti-inflammatory.

Anecdotal remedies have exaggerated its health benefits. There is some gap between its medical claims and scientific data. Hence, you may use ACV, but with caution. Consult your doctor if you have more queries.

Expert’s Answers for Readers Questions

Can I drink apple cider vinegar every day?

There have been reports that prolonged intake of ACV may be harmful to the bones as it interferes with calcium absorption. Hence, do not take it every day.

When should you drink apple cider vinegar?

Generally, it is consumed before meals, but it can be taken anytime.

How does apple cider vinegar detox your body?

There is not enough data to support the claim that ACV detoxifies the body. However, it contains antioxidant and anti-inflammatory compounds that may help.

How much weight can you lose with apple cider vinegar in a week?

There are no studies available currently about the parameters involved.

What does apple cider vinegar do for your hair?

It has been suggested that it balances the pH of the scalp and helps remove dandruff.

Does ACV affect urine?

No studies have been done in this aspect.

How many times a day can you drink ACV?

ACV can cause adverse effects like nausea and acid reflux when consumed frequently or in excess. Hence, do not take it more than thrice a week or once a day.

What are the benefits of apple cider vinegar and honey?

Anecdotal remedies suggest that ACV with honey may help with weight loss and improve digestion.

How long does it take to detox with apple cider vinegar?

Home remedies suggest that ACV takes about a week to detox your body. However, there is no scientific proof to back this claim.

Which apple cider vinegar is best for weight loss?

ACV with the mother is suggested to be good for weight loss.

Is apple cider vinegar good for kidney stones?

There is very less research in this regard. Hence, it is important to consult a doctor.

Is it OK to drink apple cider vinegar on an empty stomach?uestion

Yes, you can. But practice caution as it may cause side effects like nausea.

Does apple cider vinegar give you energy?

ACV may help regulate blood sugar levels. This may offer energy.

How do you protect your teeth with apple cider vinegar?

You can have ACV in a diluted form. You can also use a straw to prevent the ACV from damaging the enamel of the teeth.

Does apple cider vinegar make you poop?

Folk remedies recommend ACV as a cure for constipation. However, it is known to cause diarrhea when consumed in excess. There is no concrete research to substantiate its claims.

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