Umxholo wenqaku
Phytoestrogeniikhompawundi ezifumaneka kwizityalo, kwaye eli qela lezityalo zezityalo zinokulingisa okanye zithintele iziphumo zehomoni ye-estrogen.
Izifundo, phytoestrogenIfumene ukuba izongezo zinokuba neenzuzo ezithile, kubandakanya ukunciphisa umngcipheko wesifo senhliziyo kunye nokunceda ukugcina impilo yamathambo.
Kodwa kwabanye abantu, inokunciphisa ukuchuma kunye nokuphazamisa amahomoni.
Kwinqaku "iinzuzo kunye nomonakalo we-phytoestrogens " kunye,"ukutya okuqukethe i-phytoestrogenskukhankanyiwe.
Yintoni iPhytoestrogens?
Phytoestrogensliqela elenzeka ngokwendalo elifumaneka kwizityalo ezininzi. Ukutya okuqukethe i-phytoestrogens ziquka iimbotyi zesoya kunye nembewu yeflakisi.
I-Estrogen yi-hormone ebalulekileyo yokuphuhliswa kwabasetyhini kunye nokuzala. Amadoda nawo ane-estrogen, kodwa kumanqanaba asezantsi kakhulu.
Phytoestrogens Ngenxa yokuba zifana ne-estrogen, zinokusebenzisana nama-receptors azo emzimbeni. Abanye phytoestrogensAbanye balinganisa imiphumo ye-estrogen, ngelixa abanye bethintela imiphumo yayo.
Ezi ziphumo zikhethekileyo kubasetyhini abasemva kokuya exesheni. phytoestrogenInika iintlobo ngeentlobo zeenzuzo zempilo. Oku kunokuquka ukunciphisa ukwaluphala kolusu, amathambo omelele, kunye nomngcipheko omncinci wesifo sentliziyo.
ezine eziphambili phytoestrogen Usapho lwakhe lune:
Ii-isoflavones
uninzi lwafunda uhlobo lwe-phytoestrogenYeka. Ukutya okuqulethe i-isoflavones yi-soy kunye nezinye iimbotyi.
lignans
Ludidi oluhlukeneyo lwezityalo ze-estrogens. Ukutya okuqukethe i-lignans yi-flaxseed, ingqolowa epheleleyo, imifuno, i-strawberries kunye ne-cranberries.
Kumestans
Nangona kukho iintlobo ngeentlobo ze-kumestans, bambalwa abalingisa umphumo we-estrogen. Ukutya okuqulethe i-cumestan zihluma ze-alfalfa kunye nezihluma zeembotyi zesoya.
stilbenes
Resveratrolngowona mthombo wokutya we-stilbenes. Ukutya okuqulethe i-resveratrol ziidiliya kunye newayini ebomvu.
Ukwengeza, phytoestrogensyeyeqela elikhulu leekhompawundi zezityalo ezibizwa ngokuba ziipolyphenols. Iipolyphenols zineempembelelo ze-antioxidant kwaye zinciphisa iiradicals zamahhala eziyingozi.
Iziphumo zePhytoestrogens kuMzimba
I-Estrogen isebenza ngokubophelela kwi-receptors kwiiseli. Xa oku kusenzeka, i-estrogen kunye ne-receptor yayo ihambela kwi-nucleus yeseli okanye iziko lomyalelo ukutshintsha imbonakalo yemfuza emininzi.
Nangona kunjalo, ii-cell receptors ze-estrogen azikhethi kakhulu. Kwezinye iimeko, izinto zendalo efanayo zinokuzibopha kwaye zisebenze.
Phytoestrogens Ngenxa yokuba banesakhiwo sekhemikhali esifana ne-estrogen, banokuvula ii-receptors zabo. Ngokuba phytoestrogens eyaziwa ngokuba ngabaphazamisi be-endocrine. Ezi ziikhemikhali eziphazamisana nomsebenzi oqhelekileyo wamahomoni emzimbeni.
Ngale nto, phytoestrogens Basenokubophelela ngokubuthathaka kwi-estrogen receptors, bevelisa impendulo ebuthathaka kakhulu kune-estrogen eqhelekileyo.
Ziziphi iiNzuzo zePhytoestrogens?
Phytoestrogen Ukutya okutyebileyo ngezondlo kuneenzuzo ezithile zempilo ezinomtsalane.
Inokunciphisa imingcipheko yesifo sentliziyo
Isifo sentliziyo ngoyena nobangela wokufa kwabantu abaninzi ehlabathini. Abantu abane-cholesterol ephezulu, i-triglycerides, i-cholesterol "embi" ye-LDL, okanye uxinzelelo lwegazi oluphezulu banomngcipheko ophezulu wesifo senhliziyo kunabanye.
Izifundo ezininzi, ukutya okuqukethe i-phytoestrogensKuye kwaboniswa ukuba ukusetyenziswa kwe-cannabis kunokunciphisa imingcipheko yezi zifo zentliziyo.
Ngokomzekelo, uhlalutyo oluthile lwezifundo ze-38 lufumene ukuba ukutya okuphakathi kwe-31-47 grams yeprotheni ye-soy ngosuku kunciphisa i-cholesterol yegazi nge-9%, i-triglycerides nge-10%, kunye ne-LDL ye-cholesterol nge-13%.
Kwakhona, abantu abakwisifundo abanamaqondo aphezulu e-cholesterol (engaphezulu kwe-335 mg/dl) amanqanaba e-cholesterol ehliswe nge-19.6%.
Ixhasa impilo yamathambo
Ukwakha amathambo asempilweni kubaluleke kakhulu, ngakumbi njengoko sikhula. Ukutya okuqukethe i-phytoestrogensInokuthintela ukulahleka kwamathambo kunye ne-osteoporosis, eyinxalenye yamathambo anezingxuma.
izifundo zezilwanyana, phytoestrogensKuye kwaboniswa ukunciphisa ukubunjwa kwe-osteoclasts, uhlobo lweeseli eziqhekeza amathambo. Ukongezelela, zinokwandisa ukwakheka kweeosteoblasts, uhlobo lweeseli ezincedisa ekwakhiweni kwamathambo.
Kwakhona, izifundo zabantu phytoestrogens Bafumanise ukuba abantu abatya ukutya okutyebileyo kwifiber yokutya banomngcipheko omncinci wokuqhekeka kwe-hip.
Inokunciphisa iziphumo zokuguga kwesikhumba emva kokuyeka ukuya exesheni
Ukuyeka ukuya exesheni, sisigaba umfazi ahamba kuso xa eyeka ukuya exesheni. Ibangela ukuhla kumanqanaba e-estrogen kwaye inokubangela imibimbi, ukuncipha kunye nokoma kolusu.
Izifundo phytoestrogensufumanise ukuba ukufakwa kwe-infusion eluswini kunokunciphisa iziphumo zokuguga kwesikhumba emva kokuyeka ukuya exesheni.
Kuhlolisiso olwenziwa kumabhinqa angama-30 emva kokuyeka ukuya exesheni, kwaqaliswa irhashalala kwaba bantu. isicatshulwa se-phytoestrogenBafumanisa ukuba ukusetyenziswa kwengubo kunceda ukwandisa ubukhulu malunga ne-10%.
Ukongezelela, i-collagen kunye ne-elastic fibers yanda kwi-86% kunye ne-76% yabasetyhini, ngokulandelanayo.
Inokunciphisa ukuvuvukala okungapheliyo
Ukudumba yinkqubo enceda umzimba ukuba ulwe nosulelo kunye nokuphilisa amanxeba. Kwezinye iimeko, ukuvuvukala kunokuqhubeka ixesha elide kumanqanaba aphantsi. Oku kubizwa ngokuba kukudumba okungapheliyo kwaye kunokubangela izifo ezininzi eziyingozi.
njenge-isoflavones phytoestrogens inokuba neziphumo ezichasayo emzimbeni.
Izifundo zezilwanyana, ezifana ne-isoflavones phytoestrogensibonise ukuba ekunciphiseni amanqaku amaninzi okuvuvukala, kuquka i-IL-6, i-IL-1β, i-nitric oxide kunye ne-prostaglandin E2.
Ngokunjalo, izifundo zabantu ziye zafumanisa ukuba ukutya okutyebileyo kwi-isoflavones kunokunciphisa iimpawu zokudumba ezifana ne-IL-8 kunye ne-C-reactive protein.
Inokunciphisa umngcipheko wezinye iintlobo zomhlaza
Umhlazasisifo esibonakala ngokukhula kweeseli okungalawulekiyo. Phytoestrogen Ukutya okutyebileyo kwizondlo kuye kwanxulunyaniswa nemingcipheko esezantsi yee-cancer ezininzi, kubandakanya i-prostate, ikholoni, isisu, i-endometrial, kunye nomhlaza we-ovarian.
Ngokomzekelo, olunye uhlalutyo lwezifundo ezili-17 lufumanise ukuba ukutya isoflavones yesoya kwanxulunyaniswa ne-23% yengozi ephantsi yomhlaza we-colorectal.
Ziziphi iingozi zePhytoestrogens?
Izifundo ezininzi, phytoestrogensibonisa ukuba inokubonelela ngeenzuzo zempilo. Nangona kunjalo phytoestrogensKukho inkxalabo yokuba ukusetyenziswa kakubi kwechiza kunokuphazamisa ibhalansi yehomoni yomzimba.
Inganciphisa imveliso kwizilwanyana eziziinkunzi
ezithile phytoestrogensNgenxa yokukwazi kwabo ukulinganisa iziphumo ze-estrogen, ngumcimbi ophikisanayo wokuba ezinye ziyingozi emadodeni.
Amadoda nawo ane-estrogen, kodwa amanqanaba aphezulu kakhulu awaqhelekanga. Ukunyuka kwamanqanaba e-estrogen anxulumene ne-testosterone kunokunciphisa ukuchuma kwamadoda.
Umzekelo, uphononongo lwezilwanyana ezifana neenkomo, iigusha kunye neengwenkala luqhutywa rhoqo. phytoestrogen Kuye kwaboniswa ukuba ukusetyenziswa kotywala kuhambelana nokuzala okuphantsi emadodeni.
Ichaphazela umsebenzi we-thyroid wabanye abantu
I-thyroid gland inceda ukulawula imetabolism, ukukhula kunye nophuhliso. Ngelishwa, ezinye isoflavones ezifana phytoestrogens, eziziikhompawundi ezinokuphazamisa umsebenzi we-thyroid gland iigoitrogens ingenza ngathi.
Izifundo ezininzi kwizilwanyana nakubantu phytoestrogensKufunyenwe ukuba i-thyroid gland inokuchaphazela umsebenzi we-thyroid gland.
Nangona kunjalo, kufunyenwe ukuba ukutya kwe-soy kunokuchaphazela umsebenzi we-thyroid kubantu abane-hypothyroidism okanye ukusilela kwe-iodine.
Ke ukusetyenziswa kwe-phytoestrogenayiyi kuchaphazela umsebenzi we-thyroid kubantu abangenazo iingxaki ze-thyroid okanye ukungabikho kwe-iodine.
Yintoni Ukutya OkuneEstrogen?
I-Estrogen yihomoni ekhuthaza ukukhula ngokwesondo kunye nokuzala. Ifumaneka kumadoda kunye nabasetyhini bayo yonke iminyaka, kodwa ifumaneka kumanqanaba aphezulu kakhulu kubasetyhini beminyaka yokuzala.
I-Estrogen yenza imisebenzi eyahlukeneyo kumzimba wesetyhini, kubandakanywa nokulawula umjikelezo wokuya esikhathini kunye nokukhula kwebele kunye nophuhliso.
Ngexesha lokuyeka ukuya exesheni, amanqanaba e-estrogen yabasetyhini ehla, nto leyo enokukhokelela kwiimpawu ezinjengokutshisa nokubila ebusuku.
Ikwabizwa ngokuba yi-estrogen yokutya phytoestrogenszizityalo zendalo eziveliswa ngumzimba womntu ezinokuthi zisebenze ngendlela efanayo ne-estrogen.
Isicelo ukutya okwandisa i-estrogen...
Kukuphi ukutya okunyusa i-Estrogen Hormone?
Iimbewu zeflax
Iimbewu zeflaxzincinci, iimbewu ezibugolide okanye ezimdaka ngebala ezinoncedo lwezempilo.
Ezi phytoestrogens Ityebe ngokumangalisayo kwii-lignans, iqela leekhompawundi zemichiza ezisebenza njenge I-Flaxseed iqulethe amaxesha angama-800 ngaphezulu kwee-lignans kunokunye ukutya kwezityalo.
Uphononongo lubonise ukuba flaxseeds phytoestrogensKuye kwaboniswa ukuba ubisi lwebele lunokuba nendima ebalulekileyo ekunciphiseni umngcipheko womhlaza wamabele, ngakumbi kubasetyhini abasemva kokuyeka ukuya exesheni.
Iimbotyi zesoya kunye needamame
ekhaya iimbotyi zesoya ngokunjalo edamame Ibonelela ngeenzuzo ezininzi, isityebi kwiiprotheni kunye neevithamini ezininzi kunye neeminerali. Ikwabizwa ngokuba yi-isoflavones phytoestrogens usisityebi kwi
I-Soy isoflavones ivelisa umsebenzi ofana ne-estrogen emzimbeni ngokulinganisa iziphumo ze-estrogen yendalo. Banokunyusa okanye banciphise amanqanaba e-estrogen egazini.
iziqhamo ezomisiweyo
iziqhamo ezomisiweyo Zii-snacks ezityebileyo, ezimnandi. Kwakhona, ezahlukeneyo phytoestrogensBangumthombo onamandla we Umhla, iiprunes kunye nama-apricot omisiwe, phytoestrogen Sesinye sezona ziqhamo zomisiweyo eziphezulu.
Sesame
SesameYimbewu encinci enentsinga. Kwakunye nezinye izondlo ezibalulekileyo phytoestrogens Ikwatyebe kakhulu. Okuthakazelisayo kukuba, uphando oluthile lufumene ukuba i-sesame imbewu yokusetyenziswa kwe powder inokuchaphazela amanqanaba e-estrogen kubasetyhini be-postmenopausal.
igalikhi
igalikhiSisinongo esidumileyo esongeza incasa emnandi kunye nevumba elimnandi ezityeni. Ayidumi nje kuphela ngeempawu zayo zokupheka, kodwa kunye neempawu zayo zempilo.
Nangona uphononongo malunga nemiphumo yegalikhi ebantwini lulinganiselwe, izifundo ezininzi zezilwanyana zibonise ukuba zinokuchaphazela amanqanaba e-estrogen egazini.
Ukongeza, uphononongo oluthatha inyanga yonke olubandakanya abafazi be-postmenopausal baqaphele ukuba izongezo zeoyile yegalikhi zinokubonelela ngeziphumo ezikhuselayo ngokuchasene nokulahleka kwethambo okubangelwa yi-estrogen.
yeepesika
yeepesika Sisiqhamo esiswiti esinenyama etyheli emhlophe kunye nolusu olufumileyo. Eyaziwa ngokuba yi-lignans kunye nomxholo wabo wevithamini kunye neeminerali phytoestrogens ukwasisityebi.
Amaqunube
Amajikijolo liqela lamaqunube abandakanya iiblueberries, amaqunube amnyama, amaqunube, amaqunube kunye neziqhamo ezifanayo ezinezibonelelo zempilo ezinomtsalane.
iivithamini, iiminerali, ifayibha kunye phytoestrogens Zixutywe ngezixhobo zezityalo ezinenzuzo, kuquka Çilek, icranberry kunye namaqunube ayimithombo etyebileyo ngokukodwa.
Ingqolowa yengqolowa
Ingqolowa yengqolowa yenye i-concentrate. phytoestrogen umthombo, ngakumbi ii-lignans. Olunye uphando lwabantu lubonisa ukuba i-high-fiber wheat bran iyanciphisa amanqanaba e-serum estrogen kwabasetyhini.
imifuno ye-cruciferous
Imifuno ye-Cruciferous liqela elikhulu lezityalo ezinencasa ezahlukeneyo, ukwakheka, kunye nezondlo. amalungu ale ntsapho cauliflower, ibrokholi, ibrussels sprouts imifuno etyebileyo kwi-phytoestrogensd.
I-Cauliflower kunye ne-broccoli, uhlobo lwe-lignan phytoestrogen Isityebi kwi-secoisolariciresinol. Amahlumela aseBrussels kunye ne-kale zizityebi kwi-coumestrol, olunye uhlobo lwe-phytonutrient kunye nomsebenzi we-estrogenic.
Amantongomane
ipistachios, elona nani liphezulu kuwo onke amandongomane phytoestrogen Ine.
WalnutYenye yeendongomane ezisempilweni. PhytoestrogensIkwatyebile kwiprotheyini, i-omega 3 fatty acids kunye neentlobo ngeentlobo zezondlo ezibalulekileyo.
Amandongomane Ingumthombo olungileyo we-phytoestrogens kwaye yenye yeendongomane ezisetyenziswa kakhulu.
Izihluma zeAlfalfa kunye neZihlumelo zeembotyi zeMung
Ezi zezinye zeendlela ezilungileyo zokunyusa amanqanaba e-estrogen. Ezi zihluma ziphantsi kakhulu kwiicarbohydrates kunye neekhalori kwaye zisempilweni kakhulu.
Kunye nezinye izondlo ezifana nefolate, iron, vitamin B complex and fibre phytoestrogen ngumthombo.
Ubhontshisi
Imbotyi yeHaricot usempilweni kakhulu - phytoestrogensItyebile kwizondlo ezifana nefiber, iron, folate kunye necalcium. Oku kunceda ukulungelelanisa amanqanaba e-estrogen emzimbeni.
Iimbotyi eziMnyama
iimbotyi ezimnyama kunye ne-phytoestrogenYandisa ukuchuma kwabasetyhini kuba isityebi kwi-r. Ikwangumthombo otyebileyo weprotheyini, i-fiber, i-antioxidants kunye neevithamini ezahlukeneyo kunye neeminerali.
Isiselo somdiliya esibomvu
Iwayini ebomvu iqulethe into ebizwa ngokuba yi-resveratrol, enyusa amanqanaba e-estrogen emzimbeni kwaye inciphisa umngcipheko wesifo senhliziyo xa uyigqithise. phytoestrogen Ine.
Ngenxa yoko;
PhytoestrogensIfumaneka kwiintlobo ngeentlobo zokutya kwezityalo. Phytoestrogen Ukwandisa ukutya kwakho, kufuneka utye ukutya okunesondlo kunye nokumnandi okudweliswe ngasentla.
Kwiimeko ezininzi, oku ukutya kunye neziselo ezine-estrogenIinzuzo zokutya zigqwesile iingozi zempilo ezinokuthi zibekho.
Amanqaku ekufanele uwafunde
