Imiterere mishya yo kugabanya ibiro ikomeje kugaragara, ariko uburyo bumwe bukunzwe cyane ku mbuga nkoranyambaga: vinegere y'ibitoki. Abantu benshi bemeza neza ko kunywa vinegere y'ibitoki bishobora gutuma umuntu agabanya ibiro cyane.
Bitandukanye n'izindi ngendo nyinshi zikunzwe, hari ubushakashatsi buke kuri vinegere y'ibitoki mu kugabanya ibiro, ariko ni ngombwa kumenya ko inyinshi muri izi nyigo zifite inenge. Ubushakashatsi buherutse gukorwa bugaragaza ko vinegere y'ibitoki mu kugabanya ibiro yasubitswe bitewe n'ibibazo byinshi byavumbuwe nyuma yo gusohoka. Ariko, hari ubushakashatsi bugaragaza ko vinegere y'ibitoki ishobora gufasha bamwe kugabanya ibiro, nubwo ingaruka zishobora kuba nke.
Itsinda ry'impuguke: Jessica Cording, RD, MS, RD, umwanditsi w'igitabo The Tipping Point; Vanessa Risetto, RD, MS, Umuyobozi Mukuru akaba n'umwe mu bashinze Culina Health; Erin Palinski-Wade, RD, CD, CDPE, na RD; Carol Johnston, PhD, umwarimu wungirije muri Kaminuza ya Leta ya Arizona; Amy Goodson, RD, MS, RD, MS, RD, RD, CDPE, RD, inzobere mu mirire ya siporo, na RD, wo muri Dallas, TX; na Mir Ali, MD, umuyobozi w'ubuvuzi w'ikigo cyita ku kugabanya ibiro muri Orange Coast Medical Center, Fountain Valley, muri California.
Yego, kunywa vinegere nke ya pome buri munsi bishobora gusa nkaho ari uburyo bworoshye bwo kugabanya ibiro, ariko kugabanya ibiro ntabwo byoroshye cyane. Ariko, bitewe n'uko iyi ngeso ikunze kugaragara, birumvikana ko abantu bagira ibibazo. Dore ibintu bike abahanga mu by'imirire n'abaganga bagabanya ibiro bashaka ko umenya ku bijyanye no gukoresha vinegere ya pome mu kugabanya ibiro, hamwe n'ibyavuye mu bushakashatsi nyakuri.
Jessica Cordin, umuhanga mu by'imirire akaba n'umwanditsi wemewe mu gitabo cyitwa “The Tipping Point,” asobanura ko vinegere y'ibitoki ari amazi akorwa hakoreshejwe umutobe w'ibitoki. Ubu buryo bukubiyemo gushyushya isukari iri mu bitoki kugira ngo hakorwe aside asetiki, igice cy'ingenzi cya vinegere.
“Kongera bagiteri n’umusemburo mu mazi bitangira inzira yo guhisha inzoga, bigahindura isukari inzoga,” ibi ni ibyatangajwe na Vanessa Risetto, umuyobozi mukuru akaba n’umwe mu bashinze Culina Health akaba n’inzobere mu mirire. Ariko si ikinyobwa gisindisha. Risetto abisobanura agira ati: “Mu cyiciro cya kabiri cyo guhisha inzoga, inzoga ihinduka bagiteri za aside asetiki.”
Mbere na mbere, ni ngombwa kumva ko uburyo bwonyine bwa siyansi bwo kugabanya ibiro ari ugukoresha karori nke kurusha izo utwika (bigatuma ubura karori) hanyuma ugakoresha imyitozo ngororamubiri buri gihe kugira ngo utwike ibirenze ibyo utwika. Ku bijyanye n'uburyo vinegere y'ibitoki ifasha kugabanya ibiro, ubu nta bimenyetso byinshi bihari, kandi bimwe muri ibyo bimenyetso birashaje cyangwa bifite inenge. Byongeye kandi, nta bushakashatsi bwizewe bwakozwe na placebo (urugero rwa zahabu mu buvuzi) bwerekana ko abantu bafata vinegere y'ibitoki bagabanya ibiro cyane.
Isuzuma rya siyansi riherutse gukorwa ku ngero 10 zagenzuwe ku buryo butaziguye ku barwayi 789 bafite umubyibuho ukabije cyangwa diyabete yo mu bwoko bwa 2 ryagaragaje ko abarwayi bafata vinegere y’ibitoki bagabanutse ibiro cyane kurusha abatabikoze. Ariko, bitewe n’itandukaniro ry’igihe vinegere y’ibitoki ikoreshwa ndetse n’itandukaniro mu miterere y’ubushakashatsi, biragoye gufata imyanzuro ifatika uhereye kuri ibi bisubizo.
Irindi sesengura ry’amakuru ryasohotse mu kinyamakuru *Nutrients* mu 2025, ryakorewe ku bantu bakuru 861, ryagaragaje ko abafataga vinegere y’ibitoki buri munsi bagabanutseho gato umuzenguruko w’ikibuno n’ibiro (cyane cyane abafite umubyibuho ukabije, umubyibuho ukabije, cyangwa diyabete yo mu bwoko bwa 2). Abitabiriye iyi myitozo bafataga vinegere y’ibitoki mu mazi cyangwa mu binini mu gihe cy’ibyumweru 4-12. Ni ngombwa kumenya ko izi gahunda za vinegere y’ibitoki rimwe na rimwe zahuzwaga n’inama z’imirire n’imyitozo ngororamubiri, bizwiho gutuma umuntu agabanya ibiro. Byongeye kandi, ubu bushakashatsi ntibusa neza; igihe cyo gufata imiti ni gito (ibyumweru 12 ntarengwa), kandi igipimo cya vinegere y’ibitoki kiratandukanye (kuva kuri mililitiro 5 kugeza kuri 30 ku munsi), bigatuma bigorana gufata imyanzuro ihamye.
Ariko, aya makuru yonyine ntabwo ahagije kugira ngo yemeze ko vinegere y’ibitoki ari umuti udasanzwe wo gutwika ibinure. Erin Palinski-Wade, RD, RD, RD, CD agira ati: “Ubu bushakashatsi bwakoresheje ingero nto cyane, ariko ibisubizo bihoraho bigaragaza ko vinegere y’ibitoki ishobora gufasha kugabanya ibiro.”
Cordin yavuze ko amaherezo, ubushakashatsi bwose bwakozwe kuri vinegere y’ibitoki no kugabanya ibiro bushingiye ku bushakashatsi buto, bigatuma bigorana gufata imyanzuro. Yongeyeho ati: “Mu by’ukuri nta makuru yizewe dufite kuri ibi.”
Dr. Gregory Curtis, inzobere mu kugabanya ibiro akaba n'umuyobozi w'ubuvuzi muri Knowwell Clinic, yavuze ko nubwo hakenewe ubushakashatsi bwinshi kugira ngo hemezwe akamaro ka vinegere y'ibitoki ku buzima, ibimenyetso bikomeye biboneka ubu bigaragaza ko ishobora kugira akamaro mu kugabanya urugero rw'isukari mu maraso. Ubushakashatsi bwagaragaje ko kunywa mililitiro 30 za vinegere y'ibitoki nyuma yo kurya bishobora kunoza imikorere ya insuline no kugabanya urugero rw'isukari mu maraso.
Ubushakashatsi bwakozwe mu 2021 bwagaragaje ko kunywa vinegere y’ibitoki bishobora gufasha mu kugenzura isukari mu maraso ku bantu bakuru, ariko bwagaragaje ko hakenewe ubushakashatsi bwinshi kugira ngo bumve neza akamaro kabyo ku buzima.
Dr. Curtis yasobanuye ko kumva umuntu yuzuye biturutse kuri vinegere y’ibitoki akenshi biterwa no gutinda gusohora igifu, bivuze ko igogora riba buhoro buhoro, bigatuma umuntu yumva yuzuye. Yanasobanuye ko isesemi ari ikimenyetso gisanzwe cyo kunywa vinegere y’ibitoki kandi ishobora no gutuma umuntu abura ubushake bwo kurya, ariko ibi ntibisaba ko umuntu yumva yuzuye.
Byongeye kandi, vinegere y’ibitoki isa nkaho ifite imiterere imwe n’imwe ishobora gutuma umuntu agabanya ibiro. Urugero, ubushakashatsi bwakozwe mu 2013 mu kinyamakuru Journal of Functional Foods bwagaragaje ko kunywa vinegere y’ibitoki mbere yo kurya bifitanye isano no kugabanuka kw’isukari mu maraso. Ubundi bushakashatsi bwasohotse mu kinyamakuru Annals of Nutrition & Metabolism mu 2010, bwagaragaje ko gufata utuyiko tubiri twa vinegere y’ibitoki hamwe n’amafunguro byafashije kugabanya izamuka ry’isukari mu maraso no kugumana urugero rw’isukari mu maraso ruhamye. Uburyo ikorwamo ntiburasobanuka neza, ariko abashakashatsi ku mirire bemeza…
Dr. Carol Johnston, umwarimu wungirije muri Kaminuza ya Leta ya Arizona, amaze imyaka myinshi akora ubushakashatsi kuri vinegere y’ibitoki muri iyo kaminuza kandi akeka ko ibintu biri muri vinegere bishobora kubangamira igogorwa ry’ibitoki bimwe na bimwe.
Ibi ni ingenzi kuko ihindagurika rikomeye ry’isukari mu maraso rikunze gutuma umuntu yifuza kurya ibiryo birimo isukari. Amy Goodson, umuhanga mu mirire, umuhanga mu mirire ya siporo, akaba n’impuguke mu by’imirire, asobanura agira ati: “Rero, niba vinegere y’ibitoki ishobora gufasha mu kugenzura isukari mu maraso, ishobora gufasha mu kugabanya irari ry’isukari, kugenzura ingano y’ibiryo, no kugabanya karori umuntu arya.”
Hari uburyo bwinshi bwo gukoresha vinegere y'ibitoki mu kugabanya ibiro, kandi nta na bumwe muri bwo busa n'aho buruta ubundi.
Ubushakashatsi bukunze gutanga inama yo kurya ikiyiko kimwe icyarimwe, ariko ibi bishobora gutuma habaho umunaniro mu buryo bw'igogora, cyane cyane niba ukunze kurwara igifu.
Ariko, Dr. Mir Ali, umuyobozi w’ubuvuzi mu kigo cyita ku babyibushye cyane cya Memorial Surgical Center muri Orange Coast Medical Center i Fountain Valley, muri Kaliforuniya, atanga inama ko niba utarigeze ugira ibibazo byo kuruhuka mbere, shyira ikiyiko kimwe cyangwa bibiri bya vinegere mu kirahuri cy’amazi hanyuma unywe mbere yo kurya. (Vinegere idafunguye ishobora kubabaza mu kanwa no mu muhogo.) Dr. Ali agira ati: “Intego ni ukugabanya inzara no kumva ubyibushye vuba.”
Ariko ibi si ngombwa, cyane cyane niba ufite ikibazo cyo mu gifu. Cordin avuga ko gukoresha vinegere y'ibitoki mu bundi buryo, nko gushyiramo amavuta ya elayo, nabyo bifite akamaro. Ushobora no kusukira vinegere y'ibitoki ku mboga kugira ngo biryohe.
Ubu nta gipimo cyemewe muri rusange gitangwa. Ariko, ubushakashatsi bwasuzumye akamaro ka vinegere y'ibitoki mu kugabanya ibiro, kandi muri rusange ni byiza gufata ikiyiko kimwe cyangwa bibiri ku munsi, bivanze n'amazi.
Niba utarigeze ufata uyu muti mbere, Dr. Ali arakugira inama yo gutangirana na dose nto, ukareba uko umubiri wawe witwara, hanyuma wongere dose buhoro buhoro. Ushobora kandi gukwirakwiza dose umunsi wose aho gufata dose nyinshi icyarimwe. Nanone, kuyifata mbere yo kurya bisa nkaho ari byiza.
Dr. Curtis yavuze ko ubu nta bimenyetso bihagije kandi byumvikana bihagije bishyigikira igitekerezo cy'uko vinegere y'ibitoki ishobora gufasha kugabanya ibinure mu mubiri cyangwa gutuma umuntu agabanya ibiro. Dr. Curtis yagize ati: “Muri rusange, hashingiwe ku bimenyetso bihari, vinegere y'ibitoki ntabwo ari umuti wo kugabanya ibiro.” Icyakora, Dr. Curtis yavuze ko gusimbuza salade na marinades bikunze gukoreshwa na vinegere y'ibitoki bishobora gufasha kugabanya ibiro binyuze mu kugabanya kalori zikoreshwa. (Ariko, iyi nyungu ishobora guterwa ahanini n'ingano y'ibitoki na marinades usanzwe ukoresha.)
Amaherezo, icyemezo ni icyawe. Palinski-Wade akugira inama yo kugerageza vinegere y'ibitoki, ntuyifate inshuro zirenze ebyiri ku munsi, ikiyiko kimwe buri gihe, kandi umenye neza ko uyishyize mu mazi angana na mililitiro 240. Ibi bishobora kongera kumva unyuzwe kandi bigafasha mu kugabanya igipimo cy'isukari mu maraso.
Niba wanga kunywa vinegere gusa, gerageza kuyishyira mu mafunguro yawe. Palinski-Wade akugira inama yo kuvanga vinegere y'ibitoki n'amavuta ya elayo na salade cyangwa imboga zitetse. Ubundi buryo, ushobora kongeramo ikiyiko kimwe cya vinegere y'ibitoki muri smoothie.
Kugira ngo ubone inyungu nyinshi ku buzima zituruka kuri vinegere y'ibitoki, hitamo ibicuruzwa byanditsweho "vinegere mbisi y'ibitoki" cyangwa "vinegere y'ibitoki idafunguye." Palinski-Wade agira ati: "Vinegere y'ibitoki idafunguye irimo poroteyine, enzymes, na bagiteri z'ingirakamaro zikomoka kuri vinegere cyangwa imbuto za vinegere." Gerageza vinegere y'ibitoki idafunguye ikomoka kuri Prague Organic cyangwa Spectrum Organic.
Ariko, Dr. Ali yashimangiye ko kunywa vinegere y’ibitoki bitazagira ingaruka zikomeye ku buremere. Yagize ati: “Abantu batekereza ko vinegere y’ibitoki ari umuti wo kugabanya ibiro—ibyo si byo.” Yagize ati: “Kugira ngo ubone ibisubizo bigaragara, ugomba guhindura uburyo urya.”
Nkuko byavuzwe haruguru, vinegere y'ibitoki ishobora gutera isesemi cyangwa kurwara igifu. Johnston avuga ko, kimwe n'ubwoko bwose bwa vinegere, aside nyinshi ya vinegere y'ibitoki ishobora kubabaza umuhogo no kwangiza amenyo. Byongeye kandi, Risseto yongeraho ati: “Niba ufite igifu, aside ya vinegere y'ibitoki ishobora kongera ibimenyetso byawe.” Kubwibyo, ni byiza gukurikiza amabwiriza yavuzwe haruguru: ntunywe ikiyiko kirenze kimwe kabiri ku munsi, uvanze n'amazi abiri. Palinski-Wade atuburira ati: “Vinegere y'ibitoki ntigomba kunyobwa icyarimwe.”
Cordin yongeyeho ati: “Ugomba kubyifatamo buhoro buhoro. Sinsaba guterwa inshinge cyangwa ikindi kintu nk'icyo—bishobora kwangiza cyane umwobo.”
Mu gusoza, Cordin yavuze ko vinegere y’ibinyomoro atari wo muti wo kugabanya ibiro abantu benshi bemera ko ari wo muti. Yagize ati: “Igihe cyose umuntu ambwiye ko ashaka gufata vinegere y’ibinyomoro y’amazi cyangwa iy’ibiribwa kugira ngo agabanye ibiro, nkunda kumugira inama yo kugerageza ubundi buryo.”
Igihe cyo kohereza: Ukuboza 15-2025