Zviri muChinyorwa
Phytoestrogenmakemikari anowanikwa mumiti, uye boka iri remiti yemiti inogona kutevedzera kana kudzivisa migumisiro yehomoni estrogen.
Zvidzidzo, phytoestrogenYakawana kuti kuwedzera kunogona kuva nezvimwe zvikomborero, kusanganisira kuderedza dambudziko rechirwere chemwoyo uye kubatsira kuchengetedza hutano hwemapfupa.
Asi mune vamwe vanhu, zvinogona kuderedza kubereka uye kukanganisa mahomoni.
Muchinyorwa "zvinobatsira uye kukuvadza kwe phytoestrogens" pamwe,"zvokudya zvine phytoestrogensinotaurwa.
Chii chinonzi Phytoestrogens?
Phytoestrogensiboka rinongoitika rinowanikwa mumiti yakawanda. Zvokudya zvine phytoestrogens sanganisira soya bean uye flaxseed.
Estrogen ihomoni yakakosha pakukura kwevakadzi uye kubereka. Varume vanewo estrogen, asi pamazinga akaderera zvikuru.
Phytoestrogens Nekuti dzakarongeka dzakafanana neestrogen, dzinogona kudyidzana nemareceptor avo mumuviri. Vamwe phytoestrogensVamwe vanotevedzera mhedzisiro yeestrogen, nepo vamwe vachivhara mhedzisiro yayo.
Izvi zvinokonzeresa zvakanyanya kuvakadzi vane postmenopausal. phytoestrogenInopa hutano hwakasiyana-siyana. Izvi zvinogona kusanganisira kuderedza kuchembera kweganda, mapfupa akasimba, uye njodzi shoma yechirwere chemwoyo.
ina huru phytoestrogen mhuri ine:
Isoflavones
vakawanda vakadzidza phytoestrogen mhandoMira. Zvokudya zvine isoflavones isoya uye mamwe mapeji.
lignans
Iro kirasi yakasiyana-siyana yemiti inonzi estrogens. Zvokudya zvine lignans ndeye flaxseed, gorosi rose, miriwo, sitirobheri uye cranberries.
Kumestans
Kunyangwe kune akasiyana kumestans, vashoma chete vanotevedzera maitiro eestrogen. Zvokudya zvine cumestan nhungirwa dzealfafa uye soya bhinzi.
stilbenes
Resveratrolndiyo inonyanya kudya sosi ye stilbenes. Zvokudya zvine resveratrol mazambiringa newaini tsvuku.
Pamusoro pe, phytoestrogensndeyeboka rakakura remiti inosanganiswa inonzi polyphenols. Polyphenols ine antioxidant mhedzisiro uye inoderedza inokuvadza yemahara radicals.
Migumisiro yePhytoestrogens paMuviri
Estrogen inoshanda nekusunga kune zvinogamuchira pamasero. Kana izvi zvikaitika, estrogen uye receptor yayo inofamba ichienda kuseri nucleus kana command centre kushandura kutaura kwemajini akati wandei.
Nekudaro, cell receptors yeestrogen haina kunyanya kusarudza. Mune zvimwe zviitiko, zvinhu zvechimiro chakafanana zvinogona kusunga uye kuita kuti zvishande.
Phytoestrogens Nekuti ivo vane chimiro chemakemikari chakafanana neesrogen, vanogona zvakare kumisikidza mareceptor avo. Nokuti phytoestrogens inozivikanwa se endocrine disruptors. Aya ndiwo makemikari anovhiringa basa rakajairika remahomoni mumuviri.
Neizvi, phytoestrogens Vanogona kusunga zvisina simba kune estrogen receptors, zvichigadzira mhinduro isina kusimba pane yakajairika estrogen.
Ndezvipi Zvakanakira Phytoestrogens?
Phytoestrogen Kudya kwakapfuma mune zvinovaka muviri kune humwe hutano hunokatyamadza hunobatsira.
Inogona kuderedza njodzi dzechirwere chemoyo
Chirwere chemoyo ndicho chiri kukonzera ndufu munyika. Vanhu vane cholesterol yakakwirira, triglycerides, "yakaipa" LDL cholesterol, kana high blood pressure vane ngozi yakawanda yechirwere chemwoyo kupfuura vamwe.
Zvidzidzo zvakawanda, zvokudya zvine phytoestrogensZvakaratidzwa kuti kushandiswa kwe cannabis kunogona kuderedza njodzi dzezvirwere zvemoyo izvi.
Semuenzaniso, kumwe kuongorora kwezvidzidzo makumi matatu nemasere kwakawana kuti kudya avhareji ye38-31 magiramu eprotein yesoya pazuva kwakadzikisa cholesterol yeropa ne47%, triglycerides ne9%, uye LDL cholesterol ne10%.
Zvakare, vanhu vari muchidzidzo vane mazinga epamusoro echolesterol (anopfuura 335 mg/dl) vane cholesterol yavo yakadzikiswa ne19.6%.
Inotsigira hutano hwemapfupa
Kuvaka mapfupa ane utano kwakakosha zvikuru, kunyanya patinenge tichikura. Zvokudya zvine phytoestrogensInogona kudzivirira kurasikirwa kwemapfupa uye osteoporosis, iyo iri chikamu chemapfupa ane porous.
zvidzidzo zvemhuka, phytoestrogensYakaratidzwa kuderedza kuumbwa kwe osteoclasts, rudzi rwesero rinoputsa mapfupa. Mukuwedzera, vanogona kuwedzera kuumbwa kwe osteoblasts, rudzi rwesero rinobatsira mukuumbwa kwemapfupa.
Uyezve, zvidzidzo zvevanhu phytoestrogens Vakaona kuti vanhu vanodya chikafu chakapfuma mufiber yekudya vane njodzi yakaderera yekutyoka kwehudyu.
Inogona kuderedza migumisiro yekukwegura kweganda mushure mekuenda kumwedzi
Kuguma kuenda kumwedzi, idanho rinopinda mukadzi kana kuenda kumwedzi kwake kwamira. Inokonzera kudonha kwemazinga eesrogen uye inogona kukonzera makwinya, kuonda uye kuoma kweganda.
Zvidzidzo phytoestrogensakawana kuti kushandisa infusion paganda kunogona kuderedza mhedzisiro yekuchembera kweganda mushure mekuenda kumwedzi.
Muchidzidzo chevakadzi makumi matatu vakasiya kumwedzi, mapundu akaiswa kuvanhu ava. phytoestrogen kubvisaVakaona kuti kushandiswa kwejasi kwakabatsira kuwedzera ukobvu ne10%.
Mukuwedzera, collagen uye elastic fibers yakawedzera mu86% uye 76% yevakadzi, maererano.
Inogona kuderedza kuzvimba kusingaperi
Kuzvimba inzira inobatsira muviri kurwisa zvirwere uye kuporesa maronda. Mune zvimwe zviitiko, kuzvimba kunogona kupfuurira kwenguva yakareba pamazinga akaderera. Izvi zvinonzi chisingaperi kuzvimba uye zvinogona kukonzera zvirwere zvakawanda zvinokuvadza.
zvakadai se isoflavones phytoestrogens inogona kuva ne-anti-inflammatory effects mumuviri.
Zvidzidzo zvemhuka, senge isoflavones phytoestrogensyakaratidza kuti mukuderera kwakati wandei mamakisi ekuzvimba, kusanganisira IL-6, IL-1β, nitric oxide uye prostaglandin E2.
Saizvozvo, zvidzidzo zvevanhu zvakaona kuti kudya kwakapfuma mune isoflavones kunogona kuderedza zviratidzo zvekuzvimba zvakaita seIL-8 uye C-reactive protein.
Inogona kuderedza njodzi yemamwe marudzi egomarara
Gomararachirwere chinoratidzwa nekusadzoreka kwesero kukura. Phytoestrogen Zvokudya zvakapfuma mune zvinovaka muviri zvakabatanidzwa nenjodzi dzakaderera dzekenza dzinoverengeka, kusanganisira prostate, colon, bowel, endometrial, uye kenza yeovarian.
Semuenzaniso, kumwe kuongorora kwezvidzidzo gumi nenomwe kwakawana kuti kudya soy isoflavones kwakabatana ne17% yakaderera yegomarara remukati.
Ndezvipi Zvinokuvadza zvePhytoestrogens?
Zvidzidzo zvakawanda, phytoestrogensinoratidza kuti inogona kupa hutano hwakanaka. Zvisinei phytoestrogensPane kumwe kutyira kuti kunwisa mushonga kunogona kukanganisa chiyero chehomoni yemuviri.
Inogona kuderedza kubereka mumhuka dzechirume
zvimwe phytoestrogensTichifunga nezvekugona kwavo kutevedzera mhedzisiro yeestrogen, inyaya yekukakavadzana kana zvimwe zvichikuvadza varume.
Varume vanewo estrogen, asi mazinga akakwirira zvikuru haana kujairika. Kuwedzera testosterone-inoenderana neestrogen mazinga anogona kuderedza kubereka kwemurume.
Semuenzaniso, zvidzidzo zvemhuka dzakadai semombe, makwai uye cheetah zvinogara zvichiitwa. phytoestrogen Zvakaratidzwa kuti kunwa doro kunobatanidza nekuderera kwembereko muvarume.
Inokanganisa mashandiro ethyroid yevamwe vanhu
Iyo thyroid gland inobatsira kudzora metabolism, kukura uye kukura. Nehurombo, mamwe isoflavones akadai phytoestrogens, izvo zvinosanganisirwa zvinogona kukanganisa basa rethyroid gland goitrogens anogona kuita sa.
Zvidzidzo zvakawanda mumhuka nevanhu phytoestrogensZvakaonekwa kuti thyroid gland inogona kukanganisa basa retroroid gland.
Zvisinei, zvakaonekwa kuti zvokudya zve soya zvinogona kukanganisa thyroid basa muvanhu vane hypothyroidism kana kuti iodine inoshaya.
Saka phytoestrogen kushandiswahazvizokanganisa thyroid basa muvanhu vasina thyroid matambudziko kana iodine kushomeka.
Ndezvipi Zvokudya Zvine Estrogen?
Estrogen ihomoni inokurudzira kukura kwepabonde uye kubereka. Inowanikwa mune vese varume nevakadzi veese mazera, asi inowanikwa padanho repamusoro muvakadzi vezera rekubereka.
Estrogen inoita mabasa akasiyana-siyana mumuviri wechikadzi, kusanganisira kudzora kutenderera kwekuenda kumwedzi uye kukura kwezamu nekukura.
Panguva yekuguma kwekuenda kumwedzi, mwero weestrogen yevakadzi unoderera, izvo zvinogona kutungamirira kune zviratidzo zvakadai sekupenya uye kudikitira usiku.
Iyo inozivikanwawo seyekudya estrogen phytoestrogenszvinowanzoitika zvinomera zvinogadzirwa nemuviri wemunhu zvinogona kuita nenzira yakafanana neestrogen.
pano zvokudya zvinowedzera estrogen...
Ndezvipi Zvokudya Zvinowedzera Estrogen Hormone?
Mbeu yeflakisi
Mbeu yeflakisiimbeu diki, dzegoridhe kana dzebrown dzine hutano hwakanaka.
Izvi phytoestrogens Iyo yakapfuma zvinoshamisa muma lignans, boka remakemikari emakemikari anoita se Flaxseed ine 800 times more lignans pane zvimwe zvirimwa zvekudya.
Zvidzidzo zvakaratidza kuti flaxseeds phytoestrogensZvave zvichiratidzwa kuti mukaka wezamu unogona kuita basa rinokosha mukuderedza ngozi yekenza yemazamu, kunyanya mumadzimai anotevera.
Soya beans uye edamame
musha soya naizvozvowo edamame Inopa mabhenefiti akawanda, akapfuma muprotein uye akawanda mavhitamini nemamineral. Iyo inozivikanwawo se isoflavones phytoestrogens akapfuma mu
Soy isoflavones inogadzira estrogen-yakafanana nekuita mumuviri nekutevedzera mhedzisiro yeesrogen chaiyo. Vanogona kuwedzera kana kuderedza mazinga eesrogen eropa.
michero yakaomeswa
michero yakaomeswa Idzo dzakapfuma-zvikafu, zvinonaka. Uyezve, zvakasiyana phytoestrogensNdivo tsime rine simba re Zuva, prunes uye maapricots akaomeswa, phytoestrogen Ndiyo imwe yemichero yakanyanya kuomeswa.
sesame
sesameImhodzi diki ine fiber. Pamwe chete nezvimwe zvakakosha zvinovaka muviri phytoestrogens Yakapfuma zvakare. Sezvineiwo, imwe ongororo yakawana kuti sesame mhodzi yehupfu inoshandiswa inogona kukanganisa mazinga eesrogen muvakadzi ve postmenopausal.
hadiyo
hadiyoIyo inonhuwira yakakurumbira iyo inowedzera tangy flavour uye hwema kune ndiro. Iyo yakakurumbira kwete chete nekuda kwekudya kwayo, asiwo nezvehutano hwayo.
Kunyange zvazvo zvidzidzo pamusoro pemigumisiro yegariki muvanhu zvishoma, zvidzidzo zvakawanda zvemhuka zvakaratidza kuti zvinogona kukanganisa mazinga eesrogen eropa.
Pamusoro pezvo, chidzidzo chemwedzi-refu chinosanganisira vakadzi vepashure vakacherekedza kuti mafuta egoriki anogona kupa zvidziviriro kurwisa estrogen-kushomeka-induced bone kurasikirwa.
mapichisi
mapichisi Muchero unotapira une nyama chena yakaita yero uye ganda rakapfava. Anozivikanwa se lignans pamwe chete nevhitamini uye mineral content phytoestrogens akapfumawo.
Berries
Berries iboka remabheri anosanganisira blueberries, blackberries, sitirobheri, raspberries nemichero yakafanana ine hutano hwakanaka hunobatsira.
mavitamini, zvicherwa, fiber uye phytoestrogens Izvo zvakazara nemishonga inobatsira yemiti, kusanganisira mastrawberry, cranberry uye raspberries inonyanya kupfuma.
Gorosi bran
Gorosi bran ndiyo imwe pfungwa. phytoestrogen tsime, kunyanya lignans. Imwe tsvakurudzo yevanhu inoratidza kuti high-fiber gorosi bran inoderedza serum estrogen mazinga muvakadzi.
cruciferous muriwo
Cruciferous miriwo iboka hombe rezvirimwa zvine zvinonaka zvakasiyana, maumbirwo, uye chikafu. nhengo dzemhuri iyi cauliflower, broccoli, Brussels inomera miriwo yakapfuma mu phytoestrogensd.
Koliflower uye broccoli, rudzi rwe lignan phytoestrogen Yakapfuma mu secoisolariciresinol. MaBrussels anomera uye kare akapfuma mucoumestrol, imwe mhando ye phytonutrient ine estrogenic chiitiko.
Nuts
Pistachio, chitsama chakakwirira chenzungu dzose phytoestrogen Rine.
WalnutNdiyo imwe yenzungu dzine hutano. PhytoestrogensYakapfumawo muprotein, omega 3 fatty acids uye zvakasiyana-siyana zvakakosha zvakakosha.
Nzungu Iyo yakanaka sosi ye phytoestrogens uye ndeimwe yeanonyanya kudyiwa nzungu.
Alfalfa Inomera uye Mung Bean Inomera
Izvi ndezvimwe zvezvakanakisa sarudzo dzekuwedzera estrogen mazinga. Aya mabukira akadzikira zvakanyanya mumacarbohydrates uye macalorie uye ane hutano hwakanyanya.
Pamwe chete nezvimwe zvinovaka muviri senge folate, iron, vhitamini B yakaoma uye fiber phytoestrogen ndiko kunobva.
Nyemba
Bhinzi yebhari hutano hwakanyanya - phytoestrogensYakapfuma mune zvinovaka muviri senge fiber, iron, folate uye calcium. Izvi zvinobatsira kuenzanisa mazinga eesrogen mumuviri.
Black Beans
bhinzi nhema pamwe ne phytoestrogenInowedzera mbereko muvakadzi nekuti ine r. Iyo zvakare yakapfuma sosi yeprotein, fiber, antioxidants uye akasiyana mavhitamini nemamineral.
Waini tsvuku
Waini tsvuku ine chinhu chinonzi resveratrol, icho chinowedzera mazinga eesrogen mumuviri uye zvakare inoderedza njodzi yechirwere chemoyo kana iwe ukachipfuura. phytoestrogen Rine.
Semagumo;
PhytoestrogensInowanikwa mumhando dzakasiyana-siyana dzekudya kwezvirimwa. Phytoestrogen Kuti uwedzere kutora kwako, unofanira kudya zvokudya zvinovaka muviri uye zvinonaka zvakanyorwa pamusoro apa.
Kazhinji, izvi Estrogen-ine zvokudya uye zvinwiwaKubatsira kwekudya chikafu kunopfuura njodzi dzinogona kuitika pautano.
Zvinyorwa Zvaunofanirwa Kuverenga
