Many people think that the function of vinegar is cooking and seasoning, but in fact, there are many good vinegars. Nutritionist Liu Suying said that drinking a good vinegar, such as brewed vinegar, can help antioxidant, antibacterial, regulate blood sugar, improve blood circulation, and promote cardiovascular health. However, because vinegar is acidic, drinking vinegar directly may erode the enamel on the surface of the teeth and cause decalcification of the teeth, so it should be diluted and used in moderation.
Liu Suying pointed out that when examining the nutritional information of vinegar, whether it is rice vinegar, sorghum vinegar, fruit juice vinegar drink, rice vinegar drink, black vinegar or balsamic vinegar, all other nutrients except carbohydrates are contained Very low; most vinegars have zero protein and fat content, and mostly negligible vitamin and mineral content, so where do the benefits of drinking vinegar come from? Liu Suying said that mainly from the functional components of vinegar, such as polyphenol phytochemicals, organic acids, melanin, ligustrazine, dihydroferulic acid and dihydrosinapic acid. Except for polyphenols and some organic acids, most of these components come from "chemical reactions during fermentation or fermentation".
The biggest difference from other fermented foods is that vinegar is made through two fermentations. The traditional vinegar brewing uses sugar or carbohydrates such as fruits and grains as raw materials, and yeast is added for alcohol fermentation to convert the sugar in the raw materials into alcohol; then acetic acid fermentation is carried out, and acetic bacteria are added to acidify the wine to obtain vinegar. The final product is filtered, seasoned and bottled to become the vinegar we eat every day. That is, "brewing vinegar".
And "synthetic vinegar" is to dilute food-grade acetic acid or glacial acetic acid, and then add sugar, sour agent, seasoning, etc.match. Therefore, the "synthetic vinegar" that does not use natural raw materials and is not fermented has almost no health benefits except acetic acid.
Know the health benefits of vinegar 1. Antibacterial and anti-infection
The bactericidal power of vinegar mainly comes from organic acids, and others such as polyphenols and melanin also have antibacterial effects. The organic acid of vinegar, mainly acetic acid, can kill microorganisms by destroying the cell membrane, inhibiting bacterial synthesis, increasing intracellular osmotic pressure and other multiple mechanisms through the cell membrane of microorganisms to achieve antibacterial and anti-infection effects. Modern research shows that fruit vinegar containing 0.1% acetic acid can effectively inhibit common food poisoning bacteria such as Salmonella Enteritidis, Salmonella, Vibrio Enteritidis, Staphylococcus aureus, and Bacillus cactus.
2. Antioxidant
The antioxidant capacity of vinegar mainly comes from polyphenols, which can achieve antioxidant effect by scavenging free radicals, chelating metal ions, reducing oxides and other mechanisms. In addition, melanin also has a similar free radical scavenging function. The phenolic acids in polyphenols can also polymerize with melanin to form macromolecules to increase the antioxidant effect; thereby protecting cells from free radical damage, which is why drinking vinegar is believed to be good for beauty and anti-aging.
3. Helps blood sugar control
Whether it is a mouse experiment or a human experiment, it has been shown that vinegar has an anti-diabetic effect. The acetic acid in vinegar can reduce blood sugar by accelerating gastric emptying or increasing tissue uptake of glucose, avoiding the complete digestion of complex sugars. Experiments on high GI diets have found that drinking apple cider vinegar can significantly reduce postprandial blood glucose levels, insulin response and increase satiety. A Japanese study on healthy people also confirmed that additionalUsing vinegar or soaking food in vinegar with rice, such as sushi, can reduce the glycemic index of rice by 20 to 35 percent.
Another placebo-controlled experiment in patients with insulin resistance or type 2 diabetes found that a test vinegar drink (containing 20 grams of vinegar, 40 grams of grams of water and 1 teaspoon of sugar), lowers blood sugar after meals and improves insulin sensitivity. Compared with the placebo group, the insulin-resistant group who drank vinegar had a 64% reduction in postprandial blood glucose and a 34% improvement in insulin sensitivity; the diabetic group had a 17% reduction in postprandial blood glucose and a 19% improvement in postprandial insulin sensitivity.
4. Weight Management
Many studies have found that consuming vinegar can lower the glycemic index of foods, increase satiety, reduce food intake, and help with weight management. An experiment on healthy people found that only 10 grams of vinegar can effectively reduce the blood sugar level of starch complex sugar after meals by about 20%; another study on satiety also found that compared with the control group, After consuming 1 gram of vinegar containing 1 gram of acetic acid and about 1 ounce of peanuts, the experimental group ate lower amounts of food, estimated to lose 200 to 275 calories. Human experiments have also confirmed that healthy obese and hypertensive obese, long-term intake of fruit vinegar can significantly reduce body weight, body mass index, total cholesterol and triglycerides.
5. Cardiovascular Health
Vinegar can maintain cardiovascular health by lowering cholesterol, regulating blood pressure, and promoting blood circulation. Many animal experiments have shown that long-term intake of specific amounts of acetic acid, grain vinegar and fruit vinegar can significantly reduce total cholesterol, triglyceridesFat and bad cholesterol, and increase good cholesterol. An 8-week experiment on humans also showed that taking 30 ml of apple cider vinegar twice a day can significantly reduce total cholesterol, triglycerides and bad cholesterol in patients with hyperlipidemia.
Experiments on spontaneously hypertensive rats found that adding acetic acid solution or vinegar to the diet, about 0.86 mmol acetic acid per day for 6 weeks, significantly reduced systolic blood pressure by about 20 mmHg; other studies also showed that taking vinegar about 0.57 mmHg Millimolar acetic acid inhibits the renin-angiotensin system in non-hypertensive mice and reduces blood pressure.
In addition, the functional ingredient "Ligustrazine" produced in the vinegar brewing process can inhibit platelet aggregation and vasoconstriction, improve blood circulation, and because it can pass through the cerebrovascular barrier, it is also beneficial to cerebrovascular health.
◎ Image source/Dazhi Image/Shutterstock ◎ Source/Liu Suying nutritionist
No comments:
Post a Comment