Menene Phytoestrogen, Menene Amfaninsa? Abincin da Ya ƙunshi Estrogen

Phytoestrogensu ne mahadi da aka samu a cikin tsire-tsire, kuma wannan rukuni na mahadi na tsire-tsire na iya yin kwaikwayon ko hana tasirin estrogen din hormone.

Karatu, phytoestrogenYa gano cewa kari zai iya samun wasu fa'idodi, ciki har da rage haɗarin cututtukan zuciya da kuma taimakawa wajen kula da lafiyar kashi.

Amma a wasu mutane, yana iya rage yawan haihuwa kuma ya rushe hormones.

A cikin labarin "amfanin da illolin phytoestrogens" da,"abinci dauke da phytoestrogensan ambaci.

Menene Phytoestrogens?

Phytoestrogensrukuni ne na halitta wanda aka samo a cikin tsire-tsire da yawa. Abincin da ke dauke da phytoestrogens sun hada da waken soya da flaxseed.

Estrogen wani muhimmin hormone ne ga ci gaban mace da haihuwa. Maza kuma suna da isrogen, amma a ƙananan matakan.

Phytoestrogens Saboda tsarinsu yana kama da estrogen, suna iya yin hulɗa tare da masu karɓar su a cikin jiki. Wasu phytoestrogensWasu suna kwaikwayon tasirin estrogen, yayin da wasu ke toshe tasirin sa.

Wadannan illolin musamman ga matan da suka shude. phytoestrogenYana ba da fa'idodin kiwon lafiya iri-iri. Waɗannan ƙila sun haɗa da rage tsufan fata, ƙasusuwa masu ƙarfi, da ƙarancin haɗarin cututtukan zuciya.

manyan guda hudu phytoestrogen Iyalinsa suna da:

isoflavones

mafi yawan karatu nau'in phytoestrogenTsaya Abincin da ke dauke da isoflavones sune waken soya da sauran legumes.

lignans

Yana da nau'i daban-daban na estrogens na shuka. Abincin da ke ɗauke da lignans sune irin flaxseed, dukan alkama, kayan lambu, strawberries da cranberries.

Kumstans

Ko da yake akwai nau'ikan kumestans, kaɗan ne kawai ke kwaikwayon tasirin estrogen. Abincin da ke ɗauke da cumestan su ne alfalfa sprouts da waken soya.

stilbenes

Resveratrolshine babban tushen abinci na stilbenes. Abincin da ke dauke da resveratrol shine inabi da jan giya.

Bugu da kari, phytoestrogensyana cikin rukuni mafi girma na mahaɗan shuka da ake kira polyphenols. Polyphenols suna da tasirin antioxidant kuma suna kawar da radicals masu cutarwa.

Illar Phytoestrogens A Jiki

Estrogen yana aiki ta hanyar ɗaure masu karɓa akan sel. Lokacin da wannan ya faru, estrogen da mai karɓar sa suna tafiya zuwa tsakiya tantanin halitta ko cibiyar umarni don canza maganganun kwayoyin halitta da yawa.

Duk da haka, masu karɓar tantanin halitta don estrogen ba su da zaɓi sosai. A wasu lokuta, abubuwa masu kama da juna na iya ɗaure su kunna su.

Phytoestrogens Domin suna da tsarin sinadarai mai kama da estrogen, kuma suna iya kunna masu karɓar su. Domin phytoestrogens da aka sani da endocrine disrupters. Waɗannan sinadarai ne waɗanda ke yin tsangwama ga aikin al'ada na hormones a cikin jiki.

Da wannan, phytoestrogens Suna iya ɗaure da rauni ga masu karɓar isrogen, suna samar da amsa mai rauni fiye da isrogen na al'ada.

Menene Fa'idodin Phytoestrogens?

Phytoestrogen Abincin da ke cike da abubuwan gina jiki yana da wasu fa'idodin kiwon lafiya masu ban sha'awa.

Zai iya rage haɗarin cututtukan zuciya

Ciwon zuciya shine kan gaba wajen mutuwa a duniya. Mutanen da ke da babban cholesterol, triglycerides, "mara kyau" LDL cholesterol, ko hawan jini suna da haɗarin cututtukan zuciya fiye da sauran.

Yawancin karatu, abinci dauke da phytoestrogensAn nuna cewa shan tabar wiwi na iya rage haɗari ga waɗannan cututtukan zuciya.

Misali, wani bincike na bincike guda 38 ya gano cewa cinye matsakaicin gram 31-47 na furotin soya a kowace rana ya rage cholesterol na jini da kashi 9%, triglycerides da 10%, LDL cholesterol da kashi 13%.

Hakanan, mutanen da ke cikin binciken tare da mafi girman matakan cholesterol (fiye da 335 mg/dl) an rage matakan cholesterol ɗin su da kashi 19.6%.

Yana goyan bayan lafiyar kashi

Gina lafiyayyen ƙasusuwa yana da matuƙar mahimmanci, musamman yayin da muke tsufa. Abincin da ke dauke da phytoestrogensYana iya hana asarar kashi da osteoporosis, wanda wani bangare ne na kasusuwa mai ratsa jiki.

karatun dabbobi, phytoestrogensAn nuna shi don rage samuwar osteoclasts, nau'in tantanin halitta mai karya kasusuwa. Bugu da ƙari, za su iya ƙara haɓakar osteoblasts, nau'in tantanin halitta wanda ke taimakawa wajen samuwar kashi.

Hakanan, karatun ɗan adam phytoestrogens Sun gano cewa mutanen da ke cin abinci mai arziki a cikin fiber na abinci suna da ƙananan haɗarin karaya.

Zai iya rage tasirin tsufa na fata bayan menopause

Al'aura, wani lokaci ne da mace ke shiga idan jinin al'ada ya daina. Yana haifar da raguwar matakan isrogen kuma yana iya haifar da wrinkles, thinning da bushewar fata.

Karatu phytoestrogensya gano cewa yin amfani da jiko a cikin fata zai iya rage tasirin tsufa bayan al'ada.

A cikin binciken mata 30 da suka biyo bayan al'ada, an shafa fatar fata ga waɗannan mutane. cirewar phytoestrogenSun gano cewa aikace-aikacen da aka yi amfani da shi ya taimaka wajen ƙara yawan kauri da kusan 10%.

Bugu da kari, collagen da na roba zaruruwa sun karu a 86% da 76% na mata, bi da bi.

Zai iya rage kumburi na kullum

Kumburi wani tsari ne da ke taimakawa jiki yakar cututtuka da kuma warkar da raunuka. A wasu lokuta, kumburi na iya ci gaba na dogon lokaci a ƙananan matakan. Ana kiran wannan kumburi na kullum kuma yana iya haifar da cututtuka masu yawa.

kamar isoflavones phytoestrogens na iya samun tasirin anti-mai kumburi a cikin jiki.

Nazarin dabbobi, kamar isoflavones phytoestrogensya nuna cewa a cikin rage yawan alamun kumburi, ciki har da IL-6, IL-1β, nitric oxide da prostaglandin E2.

Hakazalika, binciken ɗan adam ya gano cewa cin abinci mai arziki a cikin isoflavones na iya rage alamun kumburi kamar IL-8 da furotin C-reactive.

Zai iya rage haɗarin wasu nau'in ciwon daji

Ciwon dajicuta ce da ke tattare da girmar tantanin halitta mara iya sarrafawa. Phytoestrogen An danganta abincin da ke da wadataccen abinci mai gina jiki tare da ƙananan haɗarin ciwon daji da yawa, ciki har da prostate, hanji, hanji, endometrial, da ciwon daji na ovarian.

Misali, wani bincike na bincike 17 ya gano cewa cinye isoflavones na soya yana da alaƙa da ƙarancin haɗarin ciwon daji na 23%.

Menene illar Phytoestrogens?

Yawancin karatu, phytoestrogensyana nuna cewa yana iya samar da fa'idodin kiwon lafiya. Duk da haka phytoestrogensAkwai damuwa cewa yawan amfani da miyagun ƙwayoyi na iya tayar da ma'aunin hormone na jiki.

Zai iya rage yawan aiki a cikin dabbobin maza

wasu phytoestrogensIdan aka yi la’akari da yadda suke iya kwaikwayi tasirin isrogen, abu ne da ake ta muhawara kan ko wasu na da illa ga maza.

Maza kuma suna da isrogen, amma matakan haɓaka ba al'ada ba ne. Ƙara yawan matakan isrogen da ke da alaka da testosterone zai iya rage yawan haihuwa na namiji.

Misali, ana gudanar da bincike kan dabbobi kamar shanu, tumaki da kuma cheetah akai-akai. phytoestrogen An nuna cewa shan barasa yana da alaƙa da ƙarancin haihuwa a cikin maza.

Yana shafar aikin thyroid na wasu mutane

Glandar thyroid yana taimakawa wajen daidaita metabolism, girma da ci gaba. Abin takaici, wasu isoflavones kamar phytoestrogens, waɗanda sune mahadi waɗanda zasu iya tsoma baki tare da aikin glandar thyroid goitrogens iya aiki kamar.

Yawancin karatu a cikin dabbobi da mutane phytoestrogensAn gano cewa thyroid gland zai iya rinjayar aikin thyroid.

Duk da haka, an gano cewa abincin waken soya na iya shafar aikin thyroid a cikin mutanen da ke da hypothyroidism ko rashi na iodine.

Don haka amfani da phytoestrogenba zai shafi aikin thyroid a cikin mutanen da ba tare da matsalolin thyroid ba ko rashi na iodine.

Menene Abincin da ke ɗauke da Estrogen?

Estrogen shine hormone wanda ke inganta jima'i da ci gaban haihuwa. Ana samunsa a cikin maza da mata na kowane zamani, amma ana samunsa a matakai mafi girma a cikin matan da suka kai shekarun haihuwa.

Estrogen yana aiwatar da ayyuka iri-iri a cikin jikin mace, gami da daidaita yanayin al'ada da girma da girma.

A lokacin al'ada, matakan isrogen na mata suna raguwa, wanda zai iya haifar da bayyanar cututtuka kamar walƙiya mai zafi da gumi na dare.

Har ila yau, an san shi da estrogen na abinci phytoestrogenssu ne abubuwan da ke faruwa a dabi'a na tsire-tsire waɗanda jikin ɗan adam ke samarwa waɗanda zasu iya yin irin wannan hanyar zuwa estrogen.

a nan abincin da ke kara yawan isrogen...

Wadanne Abinci ne ke Ƙara Hormone Estrogen?

'Ya'yan flax

'Ya'yan flaxƙananan tsaba ne, zinariya ko launin ruwan kasa tare da fa'idodin kiwon lafiya. 

wadannan phytoestrogens Yana da wadataccen arziki a cikin lignans, ƙungiyar mahaɗan sinadarai waɗanda ke aiki kamar Flaxseed ya ƙunshi lignans sau 800 fiye da sauran abincin shuka.

Nazarin ya nuna cewa flaxseeds phytoestrogensAn nuna cewa madarar nono na iya taka muhimmiyar rawa wajen rage barazanar kamuwa da cutar sankarar nono, musamman a mata masu zuwa bayan haila.

Waken soya da edamame

kalmasa waken soya har da edamame Yana ba da fa'idodi da yawa, yana da wadataccen furotin da bitamin da ma'adanai masu yawa. Hakanan ana kiranta isoflavones phytoestrogens yana da wadata a ciki

Soy isoflavones suna samar da aikin estrogen-kamar a cikin jiki ta hanyar kwaikwayon tasirin isrogen na halitta. Za su iya ƙara ko rage matakan estrogen na jini.

busassun 'ya'yan itatuwa

busassun 'ya'yan itatuwa Suna da wadataccen abinci mai gina jiki, kayan ciye-ciye masu daɗi. Hakanan, daban-daban phytoestrogensSu ne tushen ƙarfi Kwanan wata, prunes da dried apricots, phytoestrogen Yana daya daga cikin busasshen 'ya'yan itatuwa mafi girma.

sesame

sesameKaramin iri ne mai fibrous. Da dai sauran muhimman abubuwan gina jiki phytoestrogens Hakanan yana da wadata sosai. Abin sha'awa, binciken daya ya gano cewa amfani da foda na sesame zai iya rinjayar matakan estrogen a cikin mata masu tasowa.

tafarnuwa

tafarnuwaYana da mashahurin yaji wanda ke ƙara ɗanɗano mai daɗi da ƙamshi ga jita-jita. Ya shahara ba kawai don kayan abinci ba, har ma don abubuwan kiwon lafiya. 

Ko da yake binciken da aka yi kan tasirin tafarnuwa a cikin mutane yana da iyaka, yawancin binciken dabbobi ya nuna cewa tana iya shafar matakan estrogen na jini.

Bugu da ƙari, binciken da aka yi na tsawon wata-wata wanda ya shafi matan da suka shude sun lura cewa abubuwan da ake amfani da man tafarnuwa na iya ba da kariya ga asarar kashi na rashin isrogen. 

lemo

lemo 'Ya'yan itace ne mai zaki mai launin fari fari mai launin rawaya da fata mai ruɗi. An san su da lignans tare da abun ciki na bitamin da ma'adanai phytoestrogens Hakanan yana da wadata a ciki

Berries

Berries rukuni ne na berries waɗanda suka haɗa da blueberries, blackberries, strawberries, raspberries da makamantansu tare da fa'idodin kiwon lafiya masu ban sha'awa.

bitamin, ma'adanai, fiber da fiber phytoestrogens An cika su da magungunan shuka masu amfani, ciki har da strawberries, cranberry kuma raspberries sune tushen arziki na musamman.

Bran alkama

Bran alkama wani maida hankali ne. phytoestrogen asali, musamman lignans. Wasu binciken ɗan adam ya nuna cewa ƙwayar alkama mai yawan fiber yana rage yawan isrogen a cikin mata.

cruciferous kayan lambu

Cruciferous kayan lambu babban rukuni ne na tsire-tsire tare da dandano daban-daban, laushi, da abubuwan gina jiki. yan wannan iyali farin kabeji, Broccoli, Brussels ta tsiro kayan lambu masu arziki a cikin phytoestrogensd.

Farin kabeji da broccoli, irin lignan phytoestrogen Yana da arziki a secoisolariciresinol. Brussels sprouts da Kale suna da wadata a cikin coumestrol, wani nau'in phytonutrients tare da aikin estrogenic.

Kwayoyi

Pistachio, mafi girman adadin duk kwayoyi phytoestrogen Ya ƙunshi.

GyadaYana daya daga cikin lafiyayyen goro. PhytoestrogensHar ila yau yana da wadata a cikin furotin, omega 3 fatty acids da kuma nau'in sinadirai masu mahimmanci iri-iri.

Gyada Yana da kyakkyawan tushen phytoestrogens kuma yana daya daga cikin kwayoyi da ake amfani dasu.

Alfalfa sprouts da Mung Bean sprouts

Waɗannan suna cikin mafi kyawun zaɓuɓɓuka don haɓaka matakan isrogen. Wadannan sprouts suna da ƙarancin carbohydrates da adadin kuzari kuma suna da lafiya sosai.

Tare da sauran abubuwan gina jiki kamar su folate, iron, bitamin B complex da fiber phytoestrogen shine tushen.

Wake

Wake waken Haricot lafiya sosai - phytoestrogensYana da wadataccen abinci mai gina jiki kamar su fiber, iron, folate da calcium. Wannan yana taimakawa daidaita matakan estrogen a cikin jiki.

Bakar wake

baki wake tare da phytoestrogenYana qara haihuwa ga mata domin yana da wadatar r. Har ila yau, tushen tushen furotin, fiber, antioxidants da bitamin da ma'adanai daban-daban.

Jan giya

Jan giya ya ƙunshi wani abu mai suna resveratrol, wanda ke ƙara yawan isrogen a cikin jiki kuma yana rage haɗarin cututtukan zuciya da jijiyoyin jini lokacin da kuka wuce shi. phytoestrogen Ya ƙunshi. 

A sakamakon haka;

PhytoestrogensAna samun shi a cikin nau'ikan abincin shuka iri-iri. Phytoestrogen Don ƙara yawan abincin ku, ya kamata ku ci abinci mai gina jiki da dadi da aka lissafa a sama. 

A mafi yawan lokuta, wannan abinci da abin sha masu dauke da estrogenAmfanin cin abinci ya zarce haɗarin lafiyar jiki.