Kodi Phytoestrogen ndi Chiyani, Ubwino Wake Ndi Chiyani? Zakudya Zokhala ndi Estrogen

Phytoestrogenndi mankhwala omwe amapezeka muzomera, ndipo gulu ili la mankhwala a zomera limatha kutsanzira kapena kuletsa zotsatira za hormone estrogen.

Maphunziro, phytoestrogenZapeza kuti zowonjezera zowonjezera zingakhale ndi ubwino wina, kuphatikizapo kuchepetsa chiopsezo cha matenda a mtima ndikuthandizira kukhala ndi thanzi la mafupa.

Koma mwa anthu ena, zimatha kuchepetsa kubereka komanso kusokoneza mahomoni.

M'nkhani yakuti "ubwino ndi kuipa kwa phytoestrogens " ndi,"zakudya zomwe zili ndi phytoestrogensakutchulidwa.

Kodi Phytoestrogens Ndi Chiyani?

Phytoestrogensndi gulu lochitika mwachilengedwe lomwe limapezeka muzomera zambiri. Zakudya zomwe zili ndi phytoestrogens monga soya ndi flaxseed.

Estrogen ndi hormone yofunikira pakukula kwa amayi ndi chonde. Amuna amakhalanso ndi estrogen, koma pamiyeso yotsika kwambiri.

Phytoestrogens Chifukwa amafanana ndi estrogen, amatha kuyanjana ndi zolandilira m'thupi. Ena phytoestrogensEna amatsanzira zotsatira za estrogen, pamene ena amaletsa zotsatira zake.

Zotsatirazi zimakhala makamaka kwa amayi omwe ali ndi vuto losiya kusamba. phytoestrogenZimapereka ubwino wambiri wathanzi. Izi zingaphatikizepo kuchepa kwa ukalamba wa khungu, mafupa olimba, ndi chiopsezo chochepa cha matenda a mtima.

zinayi zazikulu phytoestrogen Banja lake lili ndi:

Isoflavones

ophunzitsidwa kwambiri mtundu wa phytoestrogenImani. Zakudya zomwe zili ndi isoflavones ndi soya ndi nyemba zina.

lignans

Ndi gulu la mitundu yosiyanasiyana ya ma estrogens. Zakudya zomwe zili ndi lignans ndi flaxseed, tirigu wonse, masamba, sitiroberi ndi cranberries.

Kumestans

Ngakhale pali mitundu yosiyanasiyana ya kumestan, owerengeka okha amatengera zotsatira za estrogen. Zakudya zomwe zili ndi cumestan ndi nyemba za soya ndi mphukira za nyemba.

stilbenes

Resveratrolndiye gwero lalikulu lazakudya la stilbenes. Zakudya zomwe zili ndi resveratrol ndi mphesa ndi vinyo wofiira.

Kuphatikiza apo, phytoestrogensali m'gulu lalikulu la mankhwala opangidwa ndi zomera otchedwa polyphenols. Ma polyphenols ali ndi antioxidant zotsatira ndipo amachepetsa ma free radicals owopsa.

Zotsatira za Phytoestrogens pa Thupi

Estrogen imagwira ntchito pomanga ma receptor pama cell. Izi zikachitika, estrogen ndi cholandirira chake amapita ku cell nucleus kapena command center kuti asinthe mawonekedwe a majini angapo.

Komabe, ma cell receptors a estrogen sasankha kwambiri. Nthawi zina, zinthu zofanana zimatha kuzimanga ndikuziyambitsa.

Phytoestrogens Chifukwa ali ndi kapangidwe ka mankhwala ofanana ndi estrogen, amatha kuyambitsanso zolandilira zawo. Chifukwa phytoestrogens otchedwa endocrine disruptors. Awa ndi mankhwala omwe amasokoneza ntchito yachibadwa ya mahomoni m'thupi.

Ndi izi, phytoestrogens Akhoza kumangirira mofooka ku zolandilira za estrogen, kutulutsa kuyankha kofooka kwambiri kuposa estrogen wamba.

Kodi Ubwino wa Phytoestrogens Ndi Chiyani?

Phytoestrogen Zakudya zokhala ndi michere yambiri zimakhala ndi thanzi labwino.

Angachepetse chiopsezo cha matenda a mtima

Matenda a mtima ndi omwe amapha anthu ambiri padziko lapansi. Anthu omwe ali ndi cholesterol yambiri, triglycerides, cholesterol "yoyipa" ya LDL, kapena kuthamanga kwa magazi ali ndi chiopsezo chachikulu cha matenda a mtima kuposa ena.

Maphunziro ambiri, zakudya zomwe zili ndi phytoestrogensZawonetsedwa kuti kumwa chamba kumatha kuchepetsa ziwopsezo za matenda amtima awa.

Mwachitsanzo, kuwunika kumodzi kwa kafukufuku 38 kunapeza kuti kudya pafupifupi magalamu 31-47 a mapuloteni a soya patsiku kumachepetsa cholesterol yamagazi ndi 9%, triglycerides ndi 10%, ndi LDL cholesterol ndi 13%.

Komanso, anthu omwe anali mu kafukufukuyu omwe anali ndi mafuta ambiri a kolesterolini (oposa 335 mg/dl) anali ndi cholesterol yotsika ndi 19.6%.

Imathandizira thanzi la mafupa

Kupanga mafupa athanzi ndikofunikira kwambiri, makamaka tikamakalamba. Zakudya zomwe zili ndi phytoestrogensZingateteze mafupa kutayika ndi kufooketsa mafupa, omwe ali mbali ya mafupa a porous.

maphunziro a zinyama, phytoestrogensZasonyezedwa kuti zimachepetsa mapangidwe a osteoclast, mtundu wa selo umene umathyola mafupa. Kuphatikiza apo, amatha kukulitsa mapangidwe a osteoblasts, mtundu wa selo lomwe limathandiza kupanga mafupa.

Komanso, maphunziro a anthu phytoestrogens Iwo adapeza kuti anthu omwe amadya zakudya zokhala ndi ulusi wambiri amakhala ndi chiopsezo chochepa chothyoka m'chiuno.

Akhoza kuchepetsa zotsatira za ukalamba wa khungu pambuyo pa kusintha kwa thupi

Kusamba, ndi gawo limene mkazi amadutsamo pamene kusamba kwake kwatha. Zimayambitsa kuchepa kwa estrogen ndipo zimatha kuyambitsa makwinya, kuwonda komanso kuuma kwa khungu.

Maphunziro phytoestrogensanapeza kuti kugwiritsa ntchito kulowetsedwa pakhungu kungachepetse zotsatira za ukalamba wa khungu pambuyo posiya kusamba.

Pakafukufuku wa amayi 30 omwe adasiya kusamba, anthuwa adapaka zotupa pakhungu. phytoestrogen kuchotsaIwo adapeza kuti kugwiritsa ntchito zokutira kunathandizira kukulitsa makulidwe pafupifupi 10%.

Kuphatikiza apo, collagen ndi zotanuka ulusi zinawonjezeka mu 86% ndi 76% ya akazi, motero.

Akhoza kuchepetsa kutupa kosatha

Kutupa ndi njira yomwe imathandiza thupi kulimbana ndi matenda komanso kuchiritsa mabala. Nthawi zina, kutupa kumatha kupitilirabe kwa nthawi yayitali pamilingo yotsika. Izi zimatchedwa kutupa kosatha ndipo kungayambitse matenda ambiri owopsa.

monga isoflavones phytoestrogens ikhoza kukhala ndi zotsatira zotsutsana ndi kutupa m'thupi.

Maphunziro a zinyama, monga isoflavones phytoestrogensadawonetsa kuti kuchepa kwa zizindikiro zingapo za kutupa, kuphatikizapo IL-6, IL-1β, nitric oxide ndi prostaglandin E2.

Momwemonso, kafukufuku wa anthu wapeza kuti zakudya zokhala ndi isoflavones zimatha kuchepetsa zolembera zotupa monga IL-8 ndi mapuloteni a C-reactive.

Angachepetse chiopsezo cha mitundu ina ya khansa

Khansandi matenda odziwika ndi kukula kosalamulirika kwa maselo. Phytoestrogen Zakudya zokhala ndi michere yambiri zimagwirizanitsidwa ndi chiopsezo chochepa cha khansa zingapo, kuphatikizapo prostate, colon, matumbo, endometrial, ndi khansa ya ovarian.

Mwachitsanzo, kuwunika kumodzi kwa kafukufuku 17 kunapeza kuti kudya ma isoflavone a soya kumalumikizidwa ndi chiwopsezo chochepa cha khansa yapakhungu ndi 23%.

Kodi Zowopsa za Phytoestrogens Ndi Chiyani?

Maphunziro ambiri, phytoestrogenslimasonyeza kuti lingapereke ubwino wathanzi. Komabe phytoestrogensPali nkhawa ina yoti kumwa mopitirira muyeso kwa mankhwalawa kungasokoneze kuchuluka kwa mahomoni m'thupi.

Akhoza kuchepetsa zokolola za amuna

ena phytoestrogensPopeza amatha kutengera zotsatira za estrogen, ndi nkhani yotsutsana ngati ena ali ovulaza kwa amuna.

Amuna amakhalanso ndi estrogen, koma milingo yokwera kwambiri si yachilendo. Kuwonjezeka kwa ma estrogen okhudzana ndi testosterone kumatha kuchepetsa kubereka kwa amuna.

Mwachitsanzo, kafukufuku wa nyama monga ng'ombe, nkhosa ndi akalulu amachitidwa pafupipafupi. phytoestrogen Zasonyezedwa kuti kumwa mowa kumayendera limodzi ndi kuchepa kwa chonde mwa amuna.

Zimakhudza ntchito ya chithokomiro cha anthu ena

Chithokomiro chimathandizira kuwongolera kagayidwe, kukula ndi chitukuko. Tsoka ilo, ma isoflavones ena monga phytoestrogens, omwe ndi mankhwala omwe amatha kusokoneza ntchito ya chithokomiro goitrogens akhoza kuchita monga.

Maphunziro angapo a nyama ndi anthu phytoestrogensZapezeka kuti chithokomiro chingakhudze ntchito ya chithokomiro.

Komabe, zapezeka kuti zakudya za soya zingakhudze ntchito ya chithokomiro mwa anthu omwe ali ndi hypothyroidism kapena kusowa kwa ayodini.

Kotero kugwiritsa ntchito phytoestrogensichidzakhudza ntchito ya chithokomiro mwa anthu opanda vuto la chithokomiro kapena kusowa kwa ayodini.

Kodi Zakudya Zokhala ndi Estrogen Ndi Chiyani?

Estrogen ndi hormone yomwe imalimbikitsa kukula kwa kugonana ndi ubereki. Amapezeka mwa amuna ndi akazi azaka zonse, koma amapezeka pamiyeso yapamwamba kwambiri mwa amayi a msinkhu wobereka.

Estrogen imagwira ntchito zosiyanasiyana m'thupi lachikazi, kuphatikizapo kuyendetsa msambo ndi kukula ndi kukula kwa bere.

Panthawi yosiya kusamba, mlingo wa estrogen wa amayi umatsika, zomwe zingayambitse zizindikiro monga kutentha ndi kutuluka thukuta usiku.

Amatchedwanso dietary estrogen phytoestrogensNdizinthu zachilengedwe zomwe zimachitika mwachilengedwe zopangidwa ndi thupi la munthu zomwe zimatha kuchita chimodzimodzi ndi estrogen.

pano zakudya zomwe zimawonjezera estrogen...

Ndi Zakudya Zotani Zomwe Zimawonjezera Estrogen Hormone?

Mbeu za fulakesi

Mbeu za fulakesindi njere zazing'ono, zagolide kapena zofiirira zomwe zimatha kukhala ndi thanzi labwino. 

izi phytoestrogens Ndiwolemera kwambiri mu lignans, gulu la mankhwala omwe amagwira ntchito ngati Flaxseed ili ndi ma lignans ochulukirapo kuwirikiza 800 kuposa zakudya zina zamasamba.

Kafukufuku wasonyeza kuti flaxseeds phytoestrogensZasonyezedwa kuti mkaka wa m’mawere ungathandize kwambiri kuchepetsa chiopsezo cha khansa ya m’mawere, makamaka kwa amayi amene asiya kusamba.

Soya ndi edamame

Home soya pa nthawi yomweyo edamame Imapindula zambiri, imakhala ndi mapuloteni ambiri komanso mavitamini ndi mchere wambiri. Amatchedwanso isoflavones phytoestrogens ndi wolemera mu

Soya isoflavones imapanga ntchito yofanana ndi estrogen m'thupi potengera zotsatira za estrogen yachilengedwe. Amatha kuwonjezera kapena kuchepetsa milingo ya estrogen m'magazi.

zipatso zouma

zipatso zouma Ndi zakudya zopatsa thanzi komanso zokoma. Komanso, zosiyanasiyana phytoestrogensIwo ndi gwero lamphamvu la Tsikuprunes ndi ma apricots zouma, phytoestrogen Ndi imodzi mwa zipatso zouma kwambiri.

Sesame

SesameNdi kambewu kakang'ono ka ulusi. Komanso zakudya zina zofunika phytoestrogens Komanso ndi wolemera ndithu. Chochititsa chidwi n'chakuti, kafukufuku wina anapeza kuti kugwiritsa ntchito ufa wa sesame kungakhudze milingo ya estrogen mwa amayi omwe ali ndi postmenopausal.

adyo

adyoNdi zokometsera zodziwika bwino zomwe zimawonjezera kununkhira komanso kununkhira kwa mbale. Ndiwotchuka osati chifukwa cha zophikira, komanso chifukwa cha thanzi. 

Ngakhale kuti maphunziro okhudza zotsatira za adyo mwa anthu ndi ochepa, kafukufuku wambiri wa zinyama asonyeza kuti akhoza kukhudza misinkhu ya estrogen m'magazi.

Kuonjezera apo, kafukufuku wa mwezi umodzi wokhudza amayi omwe ali ndi vuto losiya kusamba adawona kuti mafuta owonjezera a adyo angapereke chitetezo ku kuwonongeka kwa mafupa chifukwa cha kuchepa kwa estrogen. 

mapichesi

mapichesi Ndi chipatso chotsekemera chokhala ndi thupi loyera lachikasu komanso khungu losalala. Amadziwika kuti lignans limodzi ndi mavitamini ndi mineral phytoestrogens alinso wolemera.

Zipatso

Zipatso ndi gulu la zipatso zomwe zimaphatikizapo ma blueberries, mabulosi akuda, sitiroberi, raspberries ndi zipatso zofananira zomwe zimakhala ndi thanzi labwino.

mavitamini, mchere, fiber ndi phytoestrogens Iwo ali odzaza ndi opindulitsa zomera mankhwala, kuphatikizapo strawberries, kiranberi ndi raspberries ndi magwero olemera kwambiri.

Msuzi wa tirigu

Nthambi za tirigu ndi zinanso. phytoestrogen gwero, makamaka lignans. Kafukufuku wina wa anthu amasonyeza kuti tirigu wambiri wa tirigu amachepetsa milingo ya serum estrogen mwa amayi.

masamba a cruciferous

Zamasamba za Cruciferous ndi gulu lalikulu la zomera zomwe zimakhala ndi maonekedwe osiyanasiyana, maonekedwe, ndi zakudya. a m’banja limeneli kolifulawa, burokoli, Brussels imamera masamba olemera mu phytoestrogensd.

Kolifulawa ndi broccoli, mtundu wa lignan phytoestrogen Ndiwolemera mu secoisolariciresinol. Ziphuphu za Brussels ndi kale zili ndi coumestrol, mtundu wina wa phytonutrient ndi ntchito ya estrogenic.

Mtedza

Pistachio, kuchuluka kwa mtedza uliwonse phytoestrogen Lili.

WalnutNdi imodzi mwa mtedza wathanzi kwambiri. PhytoestrogensLilinso ndi mapuloteni, omega 3 fatty acids ndi zakudya zosiyanasiyana zofunika.

Chiponde Ndi gwero labwino la phytoestrogens ndipo ndi imodzi mwa mtedza womwe umadyedwa kwambiri.

Ziphuphu za Alfalfa ndi Nyemba za Mung

Izi ndi zina mwa njira zabwino zowonjezeretsa ma estrogen. Mphukira izi ndizochepa kwambiri muzakudya zama carbohydrate ndi zopatsa mphamvu ndipo ndizopatsa thanzi kwambiri.

Pamodzi ndi zakudya zina monga folate, iron, vitamini B zovuta ndi fiber phytoestrogen ndiye gwero.

Nyemba zouma

Nyemba za haricot wathanzi kwambiri - phytoestrogensLili ndi michere yambiri monga fiber, iron, folate ndi calcium. Izi zimathandiza kulinganiza milingo ya estrogen m'thupi.

Nyemba Zakuda

nyemba zakuda ndi phytoestrogenAmachulukitsa chonde mwa amayi chifukwa ali olemera mu r. Komanso ndi gwero lolemera la mapuloteni, fiber, antioxidants ndi mavitamini ndi mchere osiyanasiyana.

Vinyo wofiyira

Vinyo wofiira ali ndi chinthu chotchedwa resveratrol, chomwe chimawonjezera kuchuluka kwa estrogen m'thupi komanso kumachepetsa chiopsezo cha matenda a mtima pamene mukuchita mopitirira muyeso. phytoestrogen Lili. 

Chifukwa;

PhytoestrogensZimapezeka muzakudya zamitundumitundu. Phytoestrogen Kuti muwonjezere kudya, muyenera kudya zakudya zopatsa thanzi komanso zokoma zomwe tazitchula pamwambapa. 

Nthawi zambiri, izi zakudya ndi zakumwa zomwe zili ndi estrogenUbwino wodya chakudya umaposa kuopsa kwa thanzi.