蘋果醋的3個好處和用途

醋是古老的調味料，被認為對健康有很多好處。在喜歡天然食材的人群中，蘋果醋是最受歡迎的醋之一。

With many perceived health benefits, vinegar has been an ingredient since antient times. Among the natural food community, apple cider vinegar is one of the most popular vinegar.

什麼是蘋果醋？

What is Apple Cider Vinegar?

蘋果醋是由蘋果酒(apple cider)經過發酵製成的，在發酵過程中產生對人體有益的益生菌（probiotics） ，也讓蘋果醋的糖度和熱量比蘋果酒和蘋果汁低很多。一勺蘋果醋只有3-5個卡路里的熱量，所含的糖分也非常少。

Apple Cider Vinegar is made from apple cider through fermentation, during which health-promoting probiotics is produced. As a result, apple cider vinegar has much less sugar and calories compared to apple cider or apple juice. One table spoon of apple cider vinegar has only 3-5 calories with little sugar.

蘋果醋的好處和用途

Benefits and Uses of Apple Cider Vinegar

蘋果醋的好處和用途有很多，這裡介紹三個：

Among the many proven benefits and experiential uses of apple cider vinegar, we will introduce three of them here:

促進腸道健康 Promote Gut Health

蘋果醋里的益生菌對於腸道健康很有益處。每個人體內都有數量龐大的菌群（一個成年人體內的菌群大約有3-4斤重），它們絕大部分存在於腸道里，可以幫助消化（比如乳糖的消化）、增強對營養物質的吸收，調節新陳代謝，促進免疫功能。腸道健康和過敏也有直接的關係。有機、生食的蘋果醋可以給身體補充有益的菌群。

The probiotics in apple cider vinegar could be very beneficial for gut health. Within each of us there is huge amount of microbes (for an adult, there are about 1.5-2 kilo of microbes cohabiting within the body), most of which are within the guts. They could help with digestion (e.g. the digestion of lactose), enhance the absorption of nutrients, regulate metabolism and improve immune functions. Poor gut health is also directly related to allergies. Organic, raw apple cider vinegar can provide beneficial microbes to the body.

做法 How to use it

每天在吃飯的時候放1-2勺蘋果醋。配合食用酸奶、開菲爾(Kefir)等發酵食品（飯後隔一段時間再吃）效果可能更好。

Put 1-2 teaspoons of apple cider vinegar in your diet every day. Having other fermented foods such as kefir or yogurt (after meal) may strengthen the health benefits.

調節血糖 Regulate Blood Sugar

研究證明，蘋果醋具有調節血糖的能力。美國國家生物技術信息中心（National Center for Biotechnology Information）的多項研究表明，吃過白麵包後再食用醋可以讓血糖平均降低31%[i]；對於II型糖尿病患者和有」胰島素阻抗「的人，食用醋可以把胰島素的敏感度最多提升34%[ii].

Studies have proven that apple cider vinegar has the ability to regulate blood sugar. According to various studies by the National Center for Biotechnology Information: blood sugar may decrease by an average of 31% by having vinegar after having white bread; also for people with type II diabetes or insulin resistance, having vinegar may improve their insulin sensitivity by up to 34%.

做法 How to use it

把1-2勺蘋果醋放到200毫升的水中稀釋，在飯前食用。

Put 1-2 teaspoons of apple cider vinegar in 200ml (8 ounces) of water and dilute it evenly. Have it before meals.

天然清潔劑 Natural Household Cleaner

蘋果醋還可以代替化學物質成為天然的居家清潔劑。由於醋本身有殺菌的作用，這款清潔劑也有消毒的功效。

Instead of chemical cleaners, apple cider vinegar can be used as natural cleaner. Because vinegar』s antibacterial nature, it can kill the germs while keeping the house clean.

做法 How to use it

用等量的蘋果醋和水混合，就是簡易、高效的居家清潔劑了。

Put equal amount of vinegar and water together, mix it well, and you get your own simple yet effective cleaner.

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