Mafambiro matsva ekuderedza uremu ari kuramba achibuda, asi imwe nzira inonyanya kufarirwa pasocial media: vhiniga yeapuro. Vanhu vazhinji vanotaura nechivimbo kuti kunwa vhiniga yeapuro kunogona kutungamira mukuderedza uremu zvakanyanya.
Kusiyana nedzimwe nzira dzakawanda dzakakurumbira, pane tsvakurudzo shoma pamusoro pevhiniga yeapuro yekuderedza uremu, asi zvakakosha kuziva kuti dzakawanda dzezvidzidzo izvi dzine zvikanganiso. Ongororo ichangobva kuitwa inoratidza kubatsira kwevhiniga yeapuro pakuderedza uremu yakadzoserwa shure nekuda kwematambudziko akati wandei akawanikwa mushure mekuburitswa. Zvisinei, zvimwe zvidzidzo zvinoratidza kuti vhiniga yeapuro inogona kubatsira vamwe vanhu kuderedza uremu, kunyange hazvo mhedzisiro yacho ingave diki.
Musangano wenyanzvi: Jessica Cording, RD, MS, RD, munyori weThe Tipping Point; Vanessa Risetto, RD, MS, CEO uye muvambi weCulina Health; Erin Palinski-Wade, RD, CD, CDPE, uye RD; Carol Johnston, PhD, purofesa wepaArizona State University; Amy Goodson, RD, MS, RD, MS, RD, RD, CDPE, RD, nyanzvi yezvekudya zvemitambo, uye RD, wekuDallas, TX; naMir Ali, MD, mutungamiriri wezvekurapa weMemorial Surgical Weight Loss Center paOrange Coast Medical Center, Fountain Valley, California.
Ehe, kunwa vhiniga yeapuro cider zuva nezuva kungaita senzira iri nyore yekuderedza uremu, asi kuderedza uremu hakuwanzo nyore kudaro. Zvisinei, tichifunga nezvekuwanda kwemaitiro aya, zvinonzwisisika kuti vanhu vane mibvunzo. Heano zvinhu zvishoma izvo nyanzvi dzezvekudya uye vanachiremba vekuderedza uremu vanoda kuti uzive nezvekushandisa vhiniga yeapuro cider kuderedza uremu, pamwe chete nezvakawanikwa muongororo chaiyo.
Nyanzvi yezvekudya ine mukurumbira uye munyori anonyanya kutengeswa mubhuku rinonzi "The Tipping Point," Jessica Cordin, anotsanangura kuti vhiniga yeapuro imvura inogadzirwa nekuvirisa muto weapuro. Maitiro aya anosanganisira kuvirisa shuga iri mumaapuro kuti igadzire acetic acid, chinhu chikuru chinoumba vhiniga.
"Kuwedzera mabhakitiriya nembiriso mumvura kunotanga maitiro ekuvirisa doro, zvichishandura shuga kuita doro," anodaro Vanessa Risetto, CEO uye muvambi weCulina Health uye nyanzvi yezvekudya yakanyoreswa. Asi hachisi chinwiwa chinodhaka. "Muchikamu chechipiri chekuvirisa, doro rinoshandurwa kuita mabhakitiriya e-acetic acid," Risetto anotsanangura.
Chekutanga uye chakakosha, zvakakosha kunzwisisa kuti nzira chete inoshanda nesainzi yekuderedza huremu ndeyekudya macalorie mashoma pane aunopisa (zvichiita kuti macalorie ashome) wobva waita maekisesaizi nguva dzose kuti upise mafuta akawandisa. Nezvekuti vhiniga yeapuro inobatsira sei kuderedza huremu, pari zvino hapana humbowo hwakawanda, uye humwe humbowo ihwohwo hwagara huripo kana kuti hwakakanganisika. Uyezve, hapana miedzo yekiriniki inodzorwa ne placebo (chiyero chegoridhe mukurapa) inoratidza kuti vanhu vanotora vhiniga yeapuro vanorasikirwa nehuremu zvakanyanya.
Ongororo yesainzi ichangobva kuitwa pamiedzo gumi yakarongeka yaisanganisira varwere 789 vane chirwere cheshuga chakakora kana kuti vane chirwere cheshuga cherudzi rwechipiri yakawana kuti varwere vaitora vhiniga yeapuro vakarasikirwa nehuremu zvakanyanya kupfuura avo vasina kutora. Zvisinei, nekuda kwekusiyana kwenguva yekushandiswa kwevhiniga yeapuro uye kusiyana kwekugadzirwa kwezvidzidzo, zvakaoma kuwana mhedziso dzakasimba kubva mumhedzisiro iyi.
Kumwe kuongorora kwakaitwa nedata rakaburitswa mujenari *Nutrients* muna 2025, kwaisanganisira vanhu vakuru 861, kwakawana kuti avo vaitora vhiniga yeapuro zuva nezuva vaidzikira zvishoma muhudyu nemuhuremu (kunyanya avo vairema zvakanyanya, vakafuta, kana kuti vaiva nechirwere cheshuga cherudzi rwechipiri). Vatori vechikamu vakatora vhiniga yeapuro muchimiro chemvura kana piritsi kwemavhiki mana kusvika gumi nemaviri. Zvakakosha kuziva kuti kupindira uku kwevhiniga yeapuro dzimwe nguva kwaisanganiswa nekudya uye mazano ekurovedza muviri, izvo zvinozivikanwa kuti zvinokurudzira kudzikira kwehuremu. Uyezve, zvidzidzo izvi hazvina kufanana zvachose; nguva dzekupindira ipfupi (mavhiki gumi nemaviri), uye chiyero chevhiniga yeapuro chinosiyana (kubva pa5 kusvika pa30 ml pazuva), zvichiita kuti zviome kuwana mhedziso dzakasimba.
Zvisinei, data iri roga harina kukwana kuratidza kuti vhiniga yeapuro mushonga unopisa mafuta. "Zvidzidzo izvi zvakashandisa saizi diki kwazvo," anodaro Erin Palinski-Wade, RD, RD, RD, CD, "asi mhedzisiro inogara iripo inoratidza kuti vhiniga yeapuro inogona kubatsira kuderedza uremu."
Cordin akataura kuti pakupedzisira, tsvakiridzo yese pamusoro pevhiniga yeapuro nekudzikira kwehuremu yakavakirwa pazvidzidzo zvidiki, zvichiita kuti zviome kuwana mhedziso. "Hatina ruzivo rwakavimbika pane izvi," akawedzera.
Dr. Gregory Curtis, nyanzvi yekuderedza uremu uye director wezvekurapa paKnowwell Clinic, vakati kunyange hazvo pachidiwa tsvakiridzo yakawanda kuti zvisimbiswe mabhenefiti evhiniga yeapuro cider pahutano, humbowo hwakasimba huripo parizvino hunoratidza kuti inogona kushanda zvakanaka mukuderedza huwandu hweshuga muropa. Zvidzidzo zvakaratidza kuti kunwa vhiniga yeapuro cider inosvika 30 ml mushure mekudya kunogona kuvandudza mashandiro einsulin uye kuderedza huwandu hweshuga muropa.
Ongororo yakaitwa muna 2021 yakawanawo kuti kunwa vhiniga yeapuro kunogona kubatsira kudzora shuga muropa muvanhu vakuru, asi yakaratidza kuti kutsvagurudza kwakawanda kunodiwa kuti tinzwisise zvakanakira hutano hwayo.
Dr. Curtis vakatsanangura kuti kunzwa kuzara kubva muvhiniga yeapuro kunowanzo kukonzerwa nekunonoka kubuda kwechinhu mudumbu, zvichireva kuti kugaya kunoitika zvishoma nezvishoma, zvichiita kuti kunzwa kuzara kuwedzere. Vakatsanangurawo kuti kuda kurutsa chiratidzo chinowanzoonekwa pakudya vhiniga yeapuro uye kunogonawo kukonzera kudzikira kwechido chekudya, asi izvi hazvirevi kuti zvinotungamira pakunzwa kuzara.
Pamusoro pezvo, vhiniga yeapuro inoita kunge ine zvimwe zvinhu zvinogona kukurudzira kudzikira kwehuremu. Semuenzaniso, chidzidzo chakaitwa muna 2013 muJournal of Functional Foods chakaona kuti kunwa vhiniga yeapuro usati wadya kwaibatanidzwa nekuwedzera kweshuga muropa. Chimwe chidzidzo, chakaburitswa muAnnals of Nutrition & Metabolism muna 2010, chakawana kuti kutora zvipunu zviviri zvevhiniga yeapuro pamwe chete nekudya kwakabatsira kuderedza kuwedzera kweshuga muropa uye kuchengetedza huwandu hweshuga muropa hwakagadzikana. Maitiro ekuita kwechinhu haanzwisisike zvizere, asi vaongorori vezvekudya vanotenda…
Dr. Carol Johnston, purofesa wepaArizona State University, vanga vachitsvakurudza nezvevhiniga yeapuro payunivhesiti kwemakore mazhinji uye vanofungidzira kuti mishonga iri muvhiniga inogona kukanganisa kugayiwa kwemamwe masitachi.
Izvi zvakakosha nekuti kuchinja-chinja kwehuwandu hweshuga muropa kunowanzo konzera kuda kudya zvekudya zvine shuga. "Saka, kana vhiniga yeapuro ichigona kubatsira kudzora shuga muropa, inogona kubatsira kuderedza kuda shuga, kudzora huwandu hwezvikafu, uye kuderedza macalorie ekudya," anotsanangura Amy Goodson, nyanzvi yezvekudya yakanyoreswa, nyanzvi yezvemitambo, uye nyanzvi yezvekudya ine rezinesi.
Kune nzira dzakawanda dzekushandisa vhiniga yeapuro cider kuderedza uremu, uye hapana imwe yadzo inoita seiri nani pane dzimwe.
Ongororo dzinowanzo kurudzira kudya mushonga uyu chipunu chimwe chete panguva, asi izvi zvinogona kukanganisa kugaya kwako, kunyanya kana uchirwara nechirungurira.
Zvisinei, Dr. Mir Ali, mukuru wezvekurapa weMemorial Surgical Center for Obesity paOrange Coast Medical Center muFountain Valley, California, vanoti kana usati wambova nematambudziko e reflux, nyungudutsa chipunu chimwe kusvika zviviri zvevhiniga mugirazi remvura wozvinwa usati wadya. (Vhiniga isina kusanganiswa inogona kutsamwisa muromo negurokuro.) Dr. Ali vanoti, "Chinangwa ndechekuderedza nzara uye kunzwa kuguta nekukurumidza."
Asi izvi hazvidikanwi, kunyanya kana une dambudziko remudumbu. Cordin anoti kushandisa vhiniga yeapuro nenzira dzakasiyana, dzakadai sekuisa dhirowa yesalad yemafuta emuorivhi, kunokoshawo. Unogona kutodira vhiniga yeapuro pamusoro pemiriwo kuti unzwe kunhuhwirira.
Parizvino hapana mwero wemushonga unogamuchirwa nevakawanda. Zvisinei, zvidzidzo zvakaongorora mabhenefiti evhiniga yeapuro pakuderedza uremu, uye zvinokurudzirwa kutora chipunu chimwe kusvika zviviri pazuva, zvakasanganiswa nemvura.
Kana usati wambotora mushonga uyu, Dr. Ali vanokurudzira kutanga nedosi diki, uchitarisa mashandiro emuviri wako, wozowedzera dosi zvishoma nezvishoma. Unogonawo kuparadzira dosi mukati mezuva pane kutora dosi yakawanda panguva imwe chete. Zvakare, kuutora usati wadya zvinoita sezvakanaka.
Dr. Curtis vakataura kuti pari zvino hapana humbowo hwakakwana uye hunotsigira pfungwa yekuti vhiniga yeapuro inogona kubatsira kuderedza mafuta mumuviri kana kukurudzira kudzikira kwehuremu. "Zvese, zvichibva pahumbowo huripo, vhiniga yeapuro haisi mushonga wekudzikira kwehuremu," Dr. Curtis vakadaro. Zvisinei, Dr. Curtis vakataura kuti kutsiva masaladhi ane macalorie akawanda anoshandiswa neapuro cider vinegar kunogona kubatsira kudzikisa huremu nekuderedza kudya macalorie. (Zvisinei, kubatsira uku kunonyanya kuenderana nehuwandu hwemasaladhi nemasaladhi aunowanzo shandisa.)
Pakupedzisira, sarudzo ndeyako. Palinski-Wade inokurudzira kuti kana uchida kuyedza vhiniga yeapuro, isatore kaviri pazuva, chipunu chimwe chete nguva imwe neimwe, uye iva nechokwadi chekuisanganisa ne 240 ml yemvura. Izvi zvinogona kuwedzera kunzwa kwekuguta uye kubatsira kudzikamisa huwandu hweshuga muropa.
Kana uchivenga kunwa vhiniga zvakananga, edza kuiisa muzvikafu zvako. Palinski-Wade anokurudzira kusanganisa vhiniga yeapuro nemafuta emuorivhi nemasaladhi kana miriwo yakakangwa. Neimwe nzira, unogona kuwedzera chipunu chevhiniga yeapuro neapuro kune smoothie.
Kuti uwane mabhenefiti akawanda pahutano kubva muvhiniga yeapuro, sarudza zvigadzirwa zvakanyorwa kuti “vhiniga yeapuro isina kusvinwa” kana kuti “vhiniga yeapuro isina kusvinwa.” “Vhiniga yeapuro isina kusvinwa ine mapuroteni, maenzyme, uye mabhakitiriya anobatsira kubva muvhiniga yekutanga kana mbeu yevhiniga,” anodaro Palinski-Wade. Edza vhiniga yeapuro isina kusvinwa isina kusvinwa kubva kuPrague Organic kana Spectrum Organic.
Zvisinei, Dr. Ali akasimbisa kuti kunwa vhiniga yeapuro hakungangove nemhedzisiro yakakura pahuremu. "Vanhu vanofunga kuti vhiniga yeapuro mushonga wekuderedza uremu—izvozvo hazvisi zvechokwadi," akadaro. "Kuti uone mhedzisiro inooneka, unofanirwa kuchinja maitiro ako ekudya."
Sezvambotaurwa pamusoro apa, vhiniga yeapuro inogona kukonzera kuda kurutsa kana kurwadziwa kwemudumbu. Johnston anoti, semhando dzese dzevhiniga, acidity yakawanda yevhiniga yeapuro inogona kutsamwisa pahuro nekuparadza enamel yemazino. Uyezve, Risseto anowedzera kuti, "Kana uine chirungurira, acidity yevhiniga yeapuro inogona kuwedzera zviratidzo zvako." Saka, zvakanaka kutevedzera nhungamiro dziri pamusoro apa: usanwe chipunu chimwe chete kaviri pazuva, chakasanganiswa nemvura. Palinski-Wade anonyevera kuti, "Vhiniga yeapuro haifanirwe kunwiwa yakangofanana."
Cordin akawedzera kuti: “Unofanira kuzvitora zvishoma nezvishoma. Handikurudzire majekiseni kana chimwe chinhu chakadaro—zvinogona kukonzera kukuvara kukuru pagurokuro.”
Mukupedzisa, Cordin akataura kuti vhiniga yeapuro haisi mushonga wekuderedza uremu uyo vanhu vazhinji vanofunga kuti ndiwo mushonga. "Pose apo mumwe munhu anondiudza kuti anoda kutora vhiniga yeapuro yemvura kana yemhando yepamusoro yekuderedza uremu, ndinowanzovakurudzira kuti vaedze dzimwe nzira," akadaro.
Nguva yekutumira: Zvita-15-2025