Obuolių sidro actas: nauda sveikatai, vartojimo būdas ir šalutinis poveikis

Obuolių sidro actas yra natūralus maisto konservantas ir dezinfekantas. Tai įprasta namų gydymo priemonė gydant virškinimo bėdas, odos ligas, karpas, utėles, pleiskanas ir gerklės skausmus. Tai populiarus maisto papildas, skirtas svorio metimui, cukraus ir cholesterolio kiekiui valdyti, aukštam kraujospūdžiui mažinti ir imunitetui stiprinti.

ACV esanti acto rūgštis, fenoliai ir probiotinės bakterijos gali būti atsakingos už tariamą jo naudą sveikatai. Šiame straipsnyje aptariami kai kurie ACV teiginiai apie sveikatingumą, jo vartojimas ir galimas šalutinis poveikis.

Kas yra obuolių sidro actas?

Obuolių sidro actas (ACV) gaminamas fermentuojant obuolių sultis ( Malus domestica ). Raugintose sultyse (arba sidre) yra etilo alkoholio, kurį mikrobas, vadinamas Acetobacter, paverčia acto rūgštimi (1).

Nepasterizuotame arba organiniame AKV yra mikrobų. Šie mikrobai, pvz., Mielės ir bakterijos, taip pat žinomi kaip „motina“ ir juose yra daug fermentų ir baltymų. Jie suteikia ACV būdingą drumstą išvaizdą ir suteikia probiotinį poveikį organizmui.

ACV taip pat yra mineralų, vitaminų, polifenolių ir pieno, citrinos, obuolių ir acto rūgščių (2). Tyrimas pranešė, kad galo rūgštis ir chlorogeno rūgštis buvo dominuojantys fenolio junginiai obuolių acto motinoje (3). Acto rūgštis (5%) yra aktyvus AKV junginys. Ji taip pat atsakinga už būdingą stiprų kvapą ir rūgštų skonį. Jis gali būti atsakingas už daugybę tariamų naudų sveikatai (1).

Anekdotiniai duomenys rodo daugelį ACV teiginių. Panagrinėkime už jo esančius mokslinius tyrimus.

Kuo naudingas obuolių sidro actas?

1. Gali turėti antimikrobinių savybių

Tradiciškai ACV buvo naudojamas kaip maisto konservantas ir dezinfekantas (4). Tai gali padėti užkirsti kelią maisto gedimui, nes neleidžia daugintis bakterijoms, tokioms kaip Escherichia coli (1), (5).

Tyrimas pranešė, kad ACV parodė priešgrybelines savybes prieš Candida grybą (6). Kitoje atvejo ataskaitoje ACV buvo gydoma moters makšties kandidozė (7). Obuolių sidro actas iš tikrųjų turi antimikrobinių savybių. Tačiau norint suprasti gydymo terapiją, reikia atlikti daugiau tyrimų.

2. Gali pagerinti virškinimą

„Motina“ AKV yra probiotikas. Probiotikai padeda pagerinti žarnyno mikrobų populiaciją (8). Yra mokslinių įrodymų, kad fermentuoto maisto vartojimas gali padėti išlaikyti žarnyno sveikatą (9). Šios gerosios bakterijos padeda aprūpinti organizmą maistinėmis medžiagomis, taip pat užkerta kelią patogenų dauginimuisi. Probiotinės bakterijos mažina uždegimą, stiprina imunitetą ir taip pat gali pagerinti psichinę sveikatą (10), (11).

AKV yra acto rūgšties. Tyrimai su gyvūnais pranešė, kad acto rūgštis gali būti naudojama kaip opinis kolitas (12).

Nėra pakankamai informacijos, kad būtų galima nustatyti, ar AKV padeda gydyti rūgšties refliuksą. Tyrimas pabrėžė atotrūkį tarp anekdotinių teiginių ir empirinių įrodymų, susijusių su AKV vartojimu stemplės simptomams gydyti (13).

3. Gali skatinti svorio kritimą

ACV priešuždegiminės ir prieš riebumą mažinančios savybės gali užkirsti kelią nutukimui ir su nutukimu susijusioms širdies komplikacijoms, kurias sukelia daug riebalų turinti dieta. Tai nustatyta atliekant žiurkių tyrimus (14). Kitas tyrimas su žiurkėmis, šeriamomis riebiu maistu, pranešė, kad AKV gali sumažinti nutukimo riziką dėl savo antioksidacinio aktyvumo (15).

Tyrimų su gyvūnais rezultatai padarė išvadą, kad AKV pasižymi dideliu antihiperlipideminį poveikį žiurkėms, sergančioms hiperlipidemija (padidėjusiu cholesterolio kiekiu) (16). Žiurkių, gydytų AKV, svoris sumažėjo. Jų lipidų parametrai taip pat buvo nuoseklūs (16).

Kituose tyrimuose tiriamieji, aštuonias savaites vartoję AKV, turėjo mažiau nesveikų riebalų ar lipidų (17).

Actas taip pat veiksmingai kovojo su nutukimu, rodo japonų tyrimas (18). Tyrimo rezultatai parodė, kad nutukusių japonų organizme vartojamas actas sumažino kūno svorį (svorio kritimą), kūno riebalų masę, visceralinių riebalų ir trigliceridų kiekį serume (18).

Kito tyrimo metu actas taip pat padidino sotumą sveikiems žmonėms pavalgius duonos. Tai gali padėti kovoti su nutukimu (19). Kitas tyrimas teigia, kad acto vartojimas gali padėti sumažinti glikemiją po valgio (20).

Tačiau mokslininkų bendruomenė nesutaria dėl AKV veiksmingumo mažinant svorį. Taigi mums reikia daugiau tyrimų šiuo klausimu.

4. Gali pagerinti širdies sveikatą

Tyrimai su gyvūnais parodė, kad actas gali sumažinti trigliceridų ir cholesterolio kiekį kraujyje (21). Dietinė acto rūgštis sumažino žiurkių, kurių mityba buvo su dideliu cholesterolio kiekiu, serume bendrą cholesterolio ir triacilglicerolio kiekį (21), (22), (23).

Tyrime analizuotas acto poveikis hipercholesteroleminiams triušiams (22). Actas sumažino daugumą biocheminių parametrų, tokių kaip cholesterolis, C reaktyvūs baltymai (CRP) ir apolipoproteinas A (ApoA), kurie gali padidinti širdies ir kraujagyslių sistemos sutrikimų, tokių kaip aterosklerozė, riziką (22).

Hipertenzija ar padidėjęs kraujospūdis gali sukelti širdies problemų. Taip pat nustatyta, kad actas sumažina žiurkių kraujospūdį (24), (25). Šiuos preliminarius gyvūnų tyrimus reikia patvirtinti žmonėms.

5. Gali padėti valdyti diabetą

Tyrimai su diabetu sergančiomis pelėmis parodė, kad AKV gali sumažinti gliukozės kiekį kraujyje (26). Sveikiems asmenims AKV gali sumažinti cukraus kiekį kraujyje ir insulino atsaką po valgio (20). Tačiau diabetu sergantiems asmenims tai neatideda skrandžio ištuštinimo (27).

Dauguma tyrimų teigia, kad actas mažina gliukozės kiekį kraujyje (28), (29), (30). Tačiau kituose tyrimuose teigiama, kad actas gali būti veiksmingesnis reguliuojant cukraus kiekį kraujyje sveikiems žmonėms nei sergantiems diabetu (31).

6. Gali sustiprinti odos sveikatą

Obuolių sidro acte yra alfa-hidroksi rūgščių, įskaitant pieno ir obuolių rūgštis. Šios rūgštys buvo plačiai naudojamos odos priežiūroje (32).

Pieno rūgštis pagerina odos drėkinimą (32), (33). Jis taip pat švelniai nušveičia odą (pašalina negyvus odos sluoksnius), pagerina odos struktūrą ir padeda sumažinti smulkias linijas, skatindamas ląstelių atsinaujinimą (34), (35). Pranešama, kad pieno rūgštis gydo tamsius ratilus ir hiperpigmentaciją kartu su trichloracto rūgštimi (36).

Tyrimai pranešė, kad actas kremo pagrinde pagerina pelių atopinį dermatitą (37). Anekdotiniai duomenys rodo, kad AKV gali padėti palengvinti psoriazės simptomus, įskaitant niežėjimą ir pleiskanojančius pleistrus. Tačiau nėra jokių mokslinių duomenų, patvirtinančių šį teiginį.

AKV turi antimikrobinį poveikį. Tai gali padėti gydyti spuoguotą odą. Tačiau šioje srityje reikia atlikti daugiau tyrimų.

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.

47 sources

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