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苹果醋是一个受欢迎的家庭补救措施。人们在烹饪和药物中使用了几个世纪。
Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.
Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects.
What’s more, evidence suggests it could possibly offer health benefits, such as:
- aiding weight loss
- reducing cholesterol
- lowering blood sugar levels
- improving the symptoms of diabetes
However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.
This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.
Apple cider vinegar is made via a two-step process (
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol.
Next, adding bacteria further ferments the alcohol, turning it into acetic acid — the main active compound in vinegar.
醋酸使醋具有强烈的酸味和味道。研究人员认为，这种酸负责苹果醋的健康益处。苹果醋是5-6％乙酸（
有机，未经过滤的苹果醋还含有一种叫做母亲的物质，由蛋白质，酶和友好的细菌组成，使产品呈现阴暗的外观。
Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.
虽然苹果醋不含许多维生素或矿物质，但它提供了少量的potassium. Good quality brands also contain some amino acids and antioxidants.
SUMMARY苹果醋是通过从苹果发酵苹果的制造。这将它们变成醋酸，这是醋中的主要活性成分，并且可能负责其健康益处。
醋可以帮助杀死病原体，包括细菌（
人们传统上使用醋来清洁和消毒，治疗钉子真菌，虱子，疣和耳朵感染。
Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.
醋也是一种食品防腐剂。研究表明它抑制了细菌E. colifrom growing in and spoiling food (
如果您正在寻找一种保护您的食物的自然方式，苹果醋可以提供帮助。
轶事报告还表明，稀释的苹果醋可以help with acne当施用于皮肤时，似乎没有任何强有力的研究来证实这一点。
SUMMARYThe main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.
To date, one of the most convincing applications of vinegar is helping treattype 2 diabetes.
2型糖尿病的特征在于由胰岛素抵抗或无法产生胰岛素引起的高血糖水平（
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
最代用tive and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
- A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly降低血糖and insulin response (7）。
- In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread (
8 ）。 - A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning (9）。
- 人类的许多其他研究表明，醋可以改善胰岛素功能和膳食后的血糖水平（
10 ,11 ）。
互补和综合健康（NCCIH）的国家中心表示，人们不取代未经证经保健品的医疗（
If you’re currently taking blood-sugar-lowering medications, talk with your doctor before increasing your intake of any type of vinegar.
SUMMARYApple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.
Perhaps surprisingly, studies show thatvinegar could help people lose weight.
人类的一些研究表明,醋可以increase feelings of fullness. This can lead to eating fewer calories and losing weight.
For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day (
此外，175人患有肥胖的研究表明，每日苹果醋消耗导致减少腹部脂肪and weight loss (15）：
- taking 1 tablespoon(15 mL) led to a loss of 2.6 pounds (1.2 kg)
- 服用2汤匙（30毫升）导致损失3.7磅（1.7千克）
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.
也就是说，只需添加或减去单一食物或成分即很少有关于重量的显着效果。通过采用乐于助人和支持性饮食和生活方式习惯来创造长期减肥。
总体而言，苹果酒醋可能会通过促进饱腹感，降低血糖和减少胰岛素水平来促进体重减轻。
苹果醋只包含大约三个caloriesper tablespoon, which is very low.
SUMMARYStudies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.
心脏病是死亡的主要原因之一（
Several biological factors are linked to your risk for heart disease.
研究表明，醋可以改善这些风险因素中的几个。然而，许多研究是在动物中进行的。
These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors (
大鼠的一些研究还表明，醋减少了血压，这是心脏病和肾脏问题的主要危险因素（
However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.
SUMMARYSeveral animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.
苹果醋是皮肤状皮肤状况和皮肤状况的常见补救措施eczema(
The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier (
另一方面，碱性肥皂和清洁剂可能会刺激湿疹，使症状更差（23）。
Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.
Some people use dilutedapple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots.
However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation (
Talk with your doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns (
SUMMARYApple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.
将苹果醋融入您的饮食中的最佳方法是在烹饪中使用它。这是沙拉酱等食物的简单补充homemade mayonnaise.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water.
最好从小剂量开始，避免大量。太多的醋会导致harmful side effects, including tooth enamel erosion and potential drug interactions.
Some dietitians recommend using organic, unfiltered apple cider vinegars that contain “mother.”
布拉格似乎是最受欢迎的品牌选择之一，可用onlinealong with reviews and ratings. However, severalother varietiesare also available.
SUMMARYA common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.
Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.
Unfortunately, there’s little research to support most claims about its health benefits.
That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
苹果醋似乎是安全的，只要你不占据过多的量。
It also has various othernon-health–related uses, including as a natural hair conditioner, skin care product, and cleaning agent.
