Cuka sari apel: faedah kesihatan, cara penggunaan, dan kesan sampingan

Cuka sari apel adalah pengawet makanan dan pembasmi kuman semula jadi. Ini adalah ubat rumah yang biasa untuk merawat masalah pencernaan, keadaan kulit, ketuat, kutu, kelemumur, dan sakit tekak. Ini adalah makanan tambahan yang popular untuk menurunkan berat badan, menguruskan kadar gula dan kolesterol, menurunkan tekanan darah tinggi, dan untuk meningkatkan imuniti.

Asid asetik, fenol, dan bakteria probiotik dalam ACV mungkin bertanggungjawab untuk manfaat kesihatannya. Artikel ini membincangkan beberapa tuntutan kesihatan ACV, cara menggunakannya, dan kemungkinan kesan sampingannya.

Apa itu Cuka Apple Cider?

Cuka sari apel (ACV) dibuat dengan fermentasi jus epal ( Malus domestica ). Jus fermentasi (atau cider) mengandungi etil alkohol yang diubah menjadi asid asetik oleh mikroba yang disebut Acetobacter (1).

ACV yang tidak dipasteurisasi atau organik mengandungi mikrob. Mikroba ini, seperti ragi dan bakteria, juga secara kolektif dikenal sebagai "ibu" dan kaya dengan enzim dan protein. Mereka memberikan ciri khas ACV yang mendung dan memberi manfaat probiotik kepada badan.

ACV juga mengandungi mineral, vitamin, polifenol, dan asid laktik, sitrik, malik, dan asetik (2). Satu kajian melaporkan bahawa asam galat dan asid klorogenik adalah sebatian fenolik yang dominan pada cuka epal ibu (3). Asid asetik (5%) adalah sebatian aktif ACV. Ia juga bertanggungjawab untuk ciri bau dan rasa masam yang kuat. Mungkin bertanggungjawab untuk banyak manfaat kesihatan yang dinyatakan (1).

Bukti anekdot menunjukkan banyak tuntutan ACV. Marilah kita meneroka penyelidikan saintifik di belakangnya.

Apa Kelebihan Cuka Sari Apel?

1. Mungkin Mempunyai Sifat Antimikrobial

Secara tradisional, ACV digunakan sebagai pengawet makanan dan pembasmi kuman (4). Ini dapat membantu mencegah kerusakan makanan kerana mencegah pertumbuhan bakteria, seperti Escherichia coli (1), (5).

Satu kajian melaporkan bahawa ACV menunjukkan sifat antijamur terhadap jamur Candida (6). Laporan kes lain menggunakan ACV untuk merawat kandidiasis vagina pada seorang wanita (7). Cuka sari apel memang mempunyai sifat antimikroba. Walau bagaimanapun, lebih banyak kajian diperlukan untuk memahami aplikasi terapi.

2. Boleh Meningkatkan Pencernaan

"Ibu" dalam ACV adalah probiotik. Probiotik membantu meningkatkan populasi mikroba usus (8). Terdapat bukti saintifik bahawa memakan makanan yang diperam dapat membantu menjaga kesihatan usus (9). Bakteria baik ini membantu membekalkan nutrien kepada tubuh dan juga mencegah pertumbuhan patogen. Bakteria probiotik menurunkan keradangan, meningkatkan imuniti, dan juga dapat meningkatkan kesihatan mental (10), (11).

ACV mengandungi asid asetik. Kajian pada haiwan telah melaporkan bahawa asid asetik berpotensi digunakan sebagai rawatan untuk kolitis ulseratif (12).

Maklumat tidak mencukupi untuk menentukan sama ada ACV membantu dalam merawat refluks asid. Satu kajian menyoroti jurang antara tuntutan anekdot dan bukti empirikal mengenai penggunaan ACV untuk merawat gejala esofagus (13).

3. Boleh Menggalakkan penurunan berat badan

Sifat anti-radang dan anti-adiposity ACV dapat mencegah kegemukan dan komplikasi jantung yang berkaitan dengan obesiti yang disebabkan oleh diet tinggi lemak. Ini dijumpai dalam kajian tikus (14). Kajian lain mengenai tikus yang diberi diet tinggi lemak melaporkan bahawa ACV dapat mengurangkan risiko kegemukan kerana aktiviti antioksidannya (15).

Hasil kajian haiwan telah menyimpulkan bahawa ACV mempunyai aktiviti anti-hiperlipidemia yang signifikan pada tikus dengan hiperlipidemia (kolesterol tinggi) (16). Penurunan berat badan diperhatikan pada tikus yang dirawat dengan ACV. Parameter lipid mereka juga konsisten (16).

Dalam kajian lain, subjek ujian yang mengonsumsi ACV selama lapan minggu mempunyai tahap lemak atau lipid yang tidak sihat (17).

Cuka juga berkesan melawan kegemukan, menurut kajian Jepun (18). Hasil kajian menunjukkan bahawa pengambilan cuka mengurangkan berat badan (penurunan berat badan), jisim lemak badan, lemak viseral dan kadar trigliserida serum pada subjek Jepun yang gemuk (18).

Dalam kajian lain, cuka juga meningkatkan rasa kenyang setelah makan roti pada subjek yang sihat. Ini dapat membantu memerangi kegemukan (19). Kajian lain menyatakan bahawa menggunakan cuka dapat membantu mengurangkan glikemia pasca puan (20).

Walau bagaimanapun, komuniti saintifik berpecah atas keberkesanan ACV membantu penurunan berat badan. Oleh itu, kita memerlukan lebih banyak kajian dalam hal ini.

4. Boleh Meningkatkan Kesihatan Jantung

Kajian haiwan menunjukkan bahawa cuka dapat mengurangkan trigliserida dan kolesterol darah (21). Asid asetik diet mengurangkan jumlah kolesterol serum dan triacylglycerol pada tikus yang diberi diet kolesterol tinggi (21), (22), (23).

Satu kajian menganalisis kesan cuka pada arnab hiperkolesterolemia (22). Cuka menurunkan sebahagian besar parameter biokimia, seperti kolesterol, protein C-reaktif (CRP), dan apolipoprotein A (ApoA), yang dapat meningkatkan risiko gangguan kardiovaskular, seperti aterosklerosis (22).

Hipertensi atau tekanan darah tinggi boleh menyebabkan masalah jantung. Cuka juga didapati dapat menurunkan tekanan darah pada tikus (24), (25). Kajian awal terhadap haiwan ini perlu disahkan pada manusia.

5. Boleh Membantu Menguruskan Diabetes

Kajian pada tikus diabetes telah menunjukkan bahawa ACV dapat menurunkan kadar glukosa darah (26). Pada subjek yang sihat, ACV dapat menurunkan kadar gula darah dan tindak balas insulin selepas makan (20). Walau bagaimanapun, pada subjek dengan diabetes, ia tidak melambatkan pengosongan gastrik (27).

Sebilangan besar kajian mendakwa bahawa cuka menurunkan kadar glukosa darah (28), (29), (30). Walau bagaimanapun, kajian lain menyatakan bahawa cuka dapat lebih efektif dalam mengatur kadar gula darah pada orang yang sihat daripada mereka yang menghidap diabetes (31).

6. Boleh Meningkatkan Kesihatan Kulit

Cuka sari apel mengandungi asid alfa-hidroksi, termasuk asid laktik dan malik. Asid ini telah digunakan secara meluas dalam penjagaan kulit (32).

Asid laktik meningkatkan penghidratan kulit (32), (33). Ia juga mengelupas kulit dengan lembut (menghilangkan lapisan kulit mati), memperbaiki tekstur kulit, dan membantu mengurangkan garis halus dengan meningkatkan pembaharuan sel (34), (35). Asid laktik juga dilaporkan dapat merawat lingkaran hitam dan hiperpigmentasi apabila digabungkan dengan asid trikloroasetik (36).

Kajian melaporkan bahawa cuka dalam asas krim meningkatkan dermatitis atopik pada tikus (37). Bukti anekdot menunjukkan bahawa ACV dapat membantu melegakan gejala psoriasis, termasuk gatal-gatal dan tompok bersisik. Walau bagaimanapun, tidak ada data saintifik untuk menyokong tuntutan ini.

ACV mempunyai aktiviti antimikrobial. Ia dapat membantu merawat kulit yang berjerawat. Walau bagaimanapun, lebih banyak penyelidikan diperlukan di kawasan ini.

Penggunaan topikal ACV boleh menyebabkan kulit terbakar dan kerengsaan kulit (38). Oleh itu, amalkanlah berhati-hati.

7. Boleh Meningkatkan Kekebalan

ACV kaya dengan antioksidan dan fenol. Sebatian ini membantu membersihkan racun dari sel yang dihasilkan semasa tekanan oksidatif (39). Banyak ubat-ubatan rakyat menggunakan ACV untuk mengubati penyakit yang berkaitan dengan keradangan, seperti multiple sclerosis, ankylosing spondylitis, dan rheumatoid arthritis.

Walau bagaimanapun, bukti saintifik dalam aspek ini jarang ada. Sebaliknya, sebuah kajian mendakwa ACV tidak berkesan sebagai agen anti-artritis dan anti-radang pada tikus dengan arthritis adjuvan (40).

8. Boleh Membantu Mengubati Gejala Sindrom Ovari Polikistik (PCOS)

Satu kajian mengkaji kesan ACV dengan ibu (ragi dan bakteria bermanfaat) terhadap hormon pembiakan. ACV mengurangkan tahap estrogen dan testosteron tetapi meningkatkan tahap progesteron pada tikus Wistar (41).

Penyelidikan menunjukkan bahawa pengambilan ACV dapat membantu mengatur fungsi ovulasi pada wanita dengan sindrom ovarium polikistik (42). Juga dilaporkan bahawa pengambilan 15 g cuka epal setiap hari selama 90 hingga 110 hari membantu meningkatkan kepekaan insulin dan memulihkan jangka masa biasa (42).

Ini adalah potensi faedah cuka sari apel. Sebilangan daripadanya masih belum dapat disahkan pada manusia. Pada bahagian berikut, kita akan melihat dos ACV dan cara menggunakannya.

Dos Dan Cara Penggunaan

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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