Kei te puta tonu mai ngā au hou mō te whakaiti taumaha, engari kotahi te tikanga e tino rongonui ana i runga i ngā pāpāho pāpori: te winika aporo. He tokomaha te hunga e kī maia ana ka taea e te inu winika aporo te arahi ki ngā hua nui o te whakaiti taumaha.
He rerekē i ngā momo rongonui maha, he iti noa ngā rangahau mō te winika aporo hei whakaiti i te taumaha, engari he mea nui kia mōhio he maha ngā hapa o ēnei rangahau. I whakakorea tētahi rangahau tata nei e kī ana he pai ngā pānga o te winika aporo ki te whakaiti i te taumaha nā te mea he maha ngā raruraru i kitea i muri i te whakaputanga. Heoi, e kī ana ētahi rangahau ka āwhina pea te winika aporo i ētahi tāngata ki te whakaiti i te taumaha, ahakoa he iti noa te pānga.
He huihuinga o ngā tohunga: a Jessica Cording, RD, MS, RD, kaituhi o The Tipping Point; a Vanessa Risetto, RD, MS, Tumu Whakarae me te kaiwhakaū o Culina Health; a Erin Palinski-Wade, RD, CD, CDPE, me RD; a Carol Johnston, PhD, ahorangi hono i Te Whare Wānanga o Arizona State; a Amy Goodson, RD, MS, RD, MS, RD, CDPE, RD, tohunga kai hākinakina, me RD, nō Dallas, TX; me Mir Ali, MD, kaiwhakahaere hauora o te Memorial Surgical Weight Loss Center i Orange Coast Medical Center, Fountain Valley, California.
Ae, ko te inu i te iti o te winika aporo i ia rā, ahakoa te āhua māmā noa iho, engari kāore i te tino māmā te whakaiti i te taumaha. Heoi, i runga i te whānui o tēnei ia, e mārama ana te pātai a te tangata. Anei ētahi mea e hiahia ana ngā tohunga kai me ngā tākuta whakaiti taumaha kia mōhio koe mō te whakamahi i te winika aporo hei whakaiti i te taumaha, me ngā kitenga rangahau tuturu.
E whakamārama ana a Jessica Cordin, he tohunga kai whaimana, he kaituhi rongonui hoki o "The Tipping Point", he wai te winika aporo i hangaia mā te whakapūkara i te wai aporo. Ko tēnei tukanga ko te whakapūkara i ngā huka i roto i ngā aporo hei whakaputa i te waikawa acetic, te wāhanga matua o te winika.
"Mā te tāpiri i ngā huakita me te rewena ki te wai ka tīmata te tukanga whakapūkara waipiro, ka huri te huka hei waipiro," te kī a Vanessa Risetto, te Tumu Whakarae me te kaiwhakaū o Culina Health me te tohunga kai kua rēhitatia. Engari ehara i te inu waipiro. "I te wāhanga tuarua o te whakapūkara, ka huri te waipiro hei huakita waikawa acetic," te whakamārama a Risetto.
Tuatahi, he mea nui kia mārama ko te huarahi pūtaiao anake e whai hua ana ki te whakaiti i te taumaha ko te kai i te iti o ngā kaora i tō tahunga (ka puta he hapa kaora) kātahi ka whakakorikori tinana i ia wā hei tahu i te toenga. Mō te āwhina a te winika aporo ki te whakaiti i te taumaha, he iti noa ngā taunakitanga i tēnei wā, ā, ko ētahi o aua taunakitanga kua tawhito, kua hapa rānei. Hei tāpiri, kāore he whakamātautau haumanu pono e whakahaerehia ana e te placebo (te paerewa koura i roto i te rongoā) e whakaatu ana ko te hunga e tango ana i te winika aporo ka pāngia e te nui o te taumaha.
I kitea i roto i tētahi arotake pūtaiao tata nei o ngā whakamātautau whakahaere matapōkere e 10 i uru atu ai ngā tūroro 789 he taumaha rawa, he mate huka momo 2 rānei, he nui ake te whakahekenga taumaha o ngā tūroro e tango ana i te winika aporo i ērā kāore i tango. Heoi, nā te rerekētanga o te roa o te whakamahinga o te winika aporo me ngā rerekētanga o te hoahoa rangahau, he uaua ki te whakatau i ngā whakatau tuturu mai i ēnei hua.
I roto i tētahi atu tātaritanga o ngā raraunga i whakaputaina i roto i te puka *Nutrients* i te tau 2025, i uru atu ai ngā pakeke e 861, i kitea ko te hunga i tango i te winika aporo i ia rā i pāngia e te hekenga iti o te porowhita hope me te taumaha (ina koa ko te hunga taumaha rawa, momona, he mate huka momo 2 rānei). I tango ngā kaiuru i te winika aporo i roto i te ahua wai, papa rānei mō ngā wiki 4–12. He mea nui kia mōhiotia ko ēnei wawaotanga winika aporo i ētahi wā i honoa ki ngā taunakitanga kai me te whakakori tinana, e mōhiotia ana ka whakatairanga i te whakahekenga taumaha. I tua atu, kāore ēnei rangahau i tino ōrite; he poto noa ngā wā wawaotanga (12 wiki te roa), ā, he rerekē te horopeta o te winika aporo (mai i te 5 ki te 30 ml ia rā), he uaua ki te whakatau whakatau.
Heoi, kāore e ranea ana ēnei raraunga anake hei whakaatu he rongoā makutu te winika aporo hei tahu ngako. "He iti noa ngā tauira i whakamahia i roto i ēnei rangahau," te kī a Erin Palinski-Wade, RD, RD, RD, CD, "engari e kī ana ngā hua ōrite ka āwhina pea te winika aporo ki te whakaiti i te taumaha."
I kī a Cordin, ko ngā rangahau katoa mō te winika aporo me te whakaiti taumaha i ahu mai i ngā rangahau iti, ā, he uaua ki te whakatau i ngā whakatau. "Kāore rawa ā mātou raraunga pono mō tēnei," tāna tāpiri.
I kī a Tākuta Gregory Curtis, he tohunga whakaheke taumaha me te kaiwhakahaere tiaki haumanu i Knowwell Clinic, ahakoa me nui ake ngā rangahau hei whakaū i ngā painga hauora o te winika aporo, ko ngā taunakitanga kaha rawa atu e wātea ana i tēnei wā e tohu ana i tōna whai huatanga ki te whakahaere i ngā taumata huka toto. Kua whakaatuhia e ngā rangahau mā te inu i te 30 ml o te winika aporo i muri i te kai ka taea te whakapai ake i te mahi insulin me te whakaheke i ngā taumata huka toto.
I kitea anō hoki i roto i tētahi rangahau i te tau 2021 he āwhina pea te inu winika aporo mō te whakahaere i te huka toto i roto i ngā pakeke, engari i kīia me nui ake ngā rangahau hei mārama katoa ki ōna painga hauora.
I whakamārama a Tākuta Curtis ko te ahua kī tonu o te winika aporo i te nuinga o te wā ka puta mai i te whakaroa o te whakawātea o te puku, arā, ka puhoi ake te nakunaku, ka roa ake te ahua kī tonu. I whakamārama anō ia ko te whakapairuaki he tohu noa o te kai winika aporo, ā, ka taea hoki te whakaiti i te hiahia kai, engari kāore tēnei e arahi ki te ahua kī tonu.
Hei tāpiri, te āhua nei kei a te winika aporo ētahi āhuatanga hei whakatairanga i te whakahekenga taumaha. Hei tauira, i kitea i roto i tētahi rangahau i te tau 2013 i whakaputaina ki roto i te Journal of Functional Foods ko te inu i te winika aporo i mua i te kai he hononga ki te iti ake o te pikinga o te huka toto. I kitea i roto i tētahi atu rangahau, i whakaputaina ki roto i te Annals of Nutrition & Metabolism i te tau 2010, ko te tango i ngā tīpune e rua o te winika aporo me te kai i āwhina i te whakaiti i te pikinga o te huka toto me te pupuri i ngā taumata huka toto pumau. Kāore anō kia tino mārama te tikanga mahi, engari e whakapono ana ngā kairangahau kai…
He maha ngā tau e rangahau ana a Tākuta Carol Johnston, he ahorangi hono i Te Whare Wānanga o Arizona State, i te winika aporo i te whare wānanga, ā, e whakapae ana ia ka whakararu pea ngā matū i roto i te winika i te nakunaku o ētahi māngaro.
He mea nui tēnei nā te mea he maha ngā piki me ngā heke o te huka toto ka arahi ki te hiahia ki ngā kai reka. "Nō reira, mēnā ka taea e te winika aporo te āwhina ki te whakahaere i te huka toto, ka taea hoki e ia te āwhina ki te whakaiti i te hiahia ki te huka, te whakahaere i te rahi o ngā kai, me te whakaiti pea i te kai karori," te whakamārama a Amy Goodson, he tohunga kai kua rēhitatia, he tohunga kai hākinakina, he tohunga kai raihana hoki.
He maha ngā huarahi hei whakamahi i te winika aporo hei whakaiti i te taumaha, ā, te āhua nei kāore tetahi o ēnei i pai ake i ētahi atu.
E taunaki ana ngā rangahau kia kainga tēnei hua, kotahi pūnetēpu i te wā kotahi, engari ka taea e tēnei te whakararu i tō pūnaha nakunaku, inā koa mēnā he ngāwari koe ki te pāngia e te mamae o te uma.
Heoi, e kī ana a Tākuta Mir Ali, te kaiwhakahaere hauora o te Memorial Surgical Center for Obesity i Orange Coast Medical Center i Fountain Valley, California, mēnā kāore anō kia pāngia koe e ngā raruraru reflux i mua, whakarewahia kia kotahi ki te rua punetēpu winika ki roto i tētahi karāhe wai ka inumia i mua i te kai. (Ka taea e te winika kāore i whakananua te whakapataritari i te waha me te korokoro.) E kī ana a Tākuta Ali, "Ko te whāinga he whakaiti i te hiakai me te tere ake te kī."
Engari kāore tēnei e tika ana, ina koa mēnā he puku pōuri tōu. E ai ki a Cordin he mea nui anō hoki te whakamahi i te winika aporo i roto i ētahi atu huarahi, pērā i te ranu huamata hinu oriwa. Ka taea hoki e koe te tauhiuhi i te winika aporo ki runga i ngā huawhenua hei hanga i te reka.
Kāore he paerewa horopeta e whakaaetia whānuitia ana i tēnei wā. Heoi, kua tirohia e ngā rangahau ngā painga o te winika aporo hei whakaiti i te taumaha, ā, e taunakihia ana kia tangohia kia kotahi ki te rua punetēpu ia rā, me te waimeha ki te wai.
Mena kāore anō kia tangohia e koe tēnei rongoā i mua, e kī ana a Tākuta Ali kia tīmata koe me te horopeta iti, me te tirotiro i te urupare a tō tinana, kātahi ka piki haere te horopeta. Ka taea hoki e koe te hora i te horopeta puta noa i te rā, kaua e tango i te horopeta nui i te wā kotahi. Anō, ko te tango i mua i te kai te mea pai rawa atu.
I kī a Tākuta Curtis kāore i te rawaka ngā taunakitanga hou me ngā taunakitanga whai mana hei tautoko i te whakaaro ka taea e te winika aporo te āwhina i te whakaiti i te ngako o te tinana, te whakatairanga rānei i te whakahekenga taumaha. "I te nuinga, i runga i ngā taunakitanga e wātea ana, ehara te winika aporo i te rongoā mō te whakahekenga taumaha," te kī a Tākuta Curtis. Heoi, i kī a Tākuta Curtis mā te whakakapi i ngā ranu huamata me ngā marinade nui-kaiora e whakamahia whānuitia ana ki te winika aporo ka āwhina pea i te whakahekenga taumaha mā te whakaiti i te kai kaora. (Heoi, ko tēnei painga pea ka whakawhirinaki nui ki te nui o ngā ranu huamata me ngā marinade e whakamahia ana e koe.)
Nāu te whakatau. E taunaki ana a Palinski-Wade, ki te hiahia koe ki te whakamātau i te winika aporo, kaua e neke atu i te rua ngā wā i te rā, kotahi punetēpu i ia wā, ā, kia tino whakaranua ki te 240 ml o te wai. Ka taea e tēnei te whakanui ake i te mākona me te āwhina ki te whakatau i ngā taumata huka toto.
Ki te tino kino koe ki te inu winika tika, ngana ki te tāpiri atu ki ō kai. E kī ana a Palinski-Wade kia whakaranua te winika aporo me te hinu oriwa ki ngā huamata, ki ngā huawhenua rānei kua kōhuatia. Tērā atu rānei, ka taea e koe te tāpiri i tētahi punetēpu winika aporo ki te inu huamata.
Hei whiwhi i ngā painga hauora nui mai i te winika aporo, whiriwhiria ngā hua kua tohua ko "winika aporo mata" me "winika aporo kāore i tātarihia." "Kei roto i te winika aporo kāore i tātarihia ngā pūmua, ngā whākōkī, me ngā huakita whai hua mai i te tīmatanga winika, i te purapura winika rānei," te kī a Palinski-Wade. Whakamātauria te winika aporo kāore i tātarihia waro mai i Prague Organic, i Spectrum Organic rānei.
Heoi, i whakanui a Tākuta Ali, kāore pea te inu winika aporo e pā nui ki te taumaha. "E whakaaro ana te tangata he rongoā te winika aporo mō te whakaiti taumaha—ehara tēnā i te pono," tana kī. "Kia kitea ai ngā hua, me huri rawa ō tikanga kai."
E ai ki te kōrero i runga ake nei, ka taea e te winika aporo te whakapouri, te whakararuraru rānei i te puku. E kī ana a Johnston, pērā i ngā momo winika katoa, ka taea e te waikawa nui o te winika aporo te whakapataritari i te korokoro me te whakangaro i te enamel niho. Hei tāpiri, ka tāpiri a Risseto, "Ki te pāngia koe e te mamae o te ngākau, ka taea e te waikawa o te winika aporo te whakararuraru i ō tohu." Nō reira, he pai ake te whai i ngā aratohu o runga ake nei: kaua e inu i te neke atu i te kotahi punetēpu e rua i te rā, me te whakaranu ki te rua aune wai. E whakatūpato ana a Palinski-Wade, "Kaua rawa e inu tika i te winika aporo."
I tāpiri atu a Cordin: "Me ata haere. Kāore au e tūtohu ana kia werohia, kia pērā rānei—ka pā kino pea ki te korokoro."
Hei whakamutunga, i kī a Cordin ehara te winika aporo i te rongoā whakaiti taumaha e whakaponohia ana e te tini. "Ina kī mai tetahi ki ahau e hiahia ana ia ki te tango i te winika aporo wai, i te winika kai rānei hei whakaiti i te taumaha, ka tohutohu ahau kia whakamātauria e ia ētahi atu tikanga," tana kī.
Wā tuku: Hakihea-15-2025