Okuqukethwe kwe-athikili
I-Phytoestrogenyizinhlanganisela ezitholakala ezitshalweni, futhi leli qembu lezinhlanganisela zezitshalo lingalingisa noma livimbele imiphumela ye-hormone estrogen.
Izifundo, i-phytoestrogenIthole ukuthi izithasiselo zingase zibe nezinzuzo ezithile, okuhlanganisa ukunciphisa ingozi yesifo senhliziyo nokusiza ekugcineni impilo yamathambo.
Kodwa kwabanye abantu, kunganciphisa ukuzala futhi kuphazamise ama-hormone.
Esihlokweni esithi "izinzuzo kanye nokulimala kwe-phytoestrogens" nge,"ukudla okuqukethe phytoestrogenskuyakhulunywa.
Yiziphi I-Phytoestrogens?
Ama-Phytoestrogensiyiqembu elenzeka ngokwemvelo elitholakala ezitshalweni eziningi. Ukudla okuqukethe i-phytoestrogens zihlanganisa ubhontshisi wesoya kanye nembewu yefilakisi.
I-Estrogen iyi-hormone ebalulekile ekukhuleni kwabesifazane nokuzala. Amadoda nawo ane-estrogen, kodwa emazingeni aphansi kakhulu.
Ama-Phytoestrogens Ngenxa yokuthi zifana ngokwesakhiwo ne-estrogen, zingasebenzisana nama-receptors azo emzimbeni. Abanye ama-phytoestrogensAbanye balingisa imiphumela ye-estrogen, kuyilapho abanye bevimba imiphumela yayo.
Le miphumela ikakhulukazi kwabesifazane abangemva kokuya esikhathini. i-phytoestrogenInikeza izinzuzo ezihlukahlukene zezempilo. Lokhu kungase kuhlanganise ukunciphisa ukuguga kwesikhumba, amathambo aqinile, kanye nengozi ephansi yesifo senhliziyo.
ezine eziyinhloko i-phytoestrogen Umndeni wakhe une:
Ama-Isoflavone
iningi elifundisiwe uhlobo lwe-phytoestrogenIma. Ukudla okuqukethe ama-isoflavones yi-soy nezinye izilimo eziyizigaxa.
ama-lignans
Kuyikilasi elihlukahlukene lama-estrogen ezitshalo. Ukudla okuqukethe ama-lignans yi-flaxseed, ukolweni, imifino, ama-strawberries nama-cranberries.
Kumestans
Nakuba kunezinhlobonhlobo ze-kumestan, ambalwa kuphela alingisa umphumela we-estrogen. Ukudla okuqukethe i-cumestan amahlumela e-alfalfa namahlumela kabhontshisi wesoya.
ama-stilbenes
Resveratroliwumthombo oyinhloko wokudla wama-stilbenes. Ukudla okuqukethe i-resveratrol amagilebhisi newayini elibomvu.
Ngaphezu kwalokho, ama-phytoestrogensingeyeqembu elikhulu lezinhlanganisela zezitshalo ezibizwa ngama-polyphenols. Ama-Polyphenols anemiphumela ye-antioxidant futhi anciphisa ama-radicals mahhala ayingozi.
Imiphumela ye-Phytoestrogens Emzimbeni
I-Estrogen isebenza ngokubopha kuma-receptors kumaseli. Uma lokhu kwenzeka, i-estrogen nesamukeli sayo ihambela ku-nucleus yeseli noma isikhungo somyalo ukuze iguqule ukusho kwezakhi zofuzo ezimbalwa.
Kodwa-ke, ama-cell receptors e-estrogen awakhethi kakhulu. Kwezinye izimo, izinto zemvelo efanayo zingazibopha futhi zizenze zisebenze.
Ama-Phytoestrogens Ngenxa yokuthi banesakhiwo samakhemikhali esifana ne-estrogen, bangakwazi futhi ukusebenzisa ama-receptors abo. Ngoba ama-phytoestrogens eyaziwa ngokuthi abaphazamisi be-endocrine. Lawa ngamakhemikhali aphazamisa ukusebenza okuvamile kwamahomoni emzimbeni.
Ngalokhu, ama-phytoestrogens Angase abophe buthaka kuma-estrogen receptors, akhiqize ukusabela okubuthakathaka kakhulu kune-estrogen evamile.
Yiziphi Izinzuzo ze-Phytoestrogens?
I-Phytoestrogen Ukudla okunomsoco kunezinzuzo ezithile zezempilo ezihlaba umxhwele.
Ingase inciphise izici eziyingozi zesifo senhliziyo
Isifo senhliziyo siyimbangela yokufa ehamba phambili emhlabeni. Abantu abane-cholesterol ephakeme, i-triglycerides, i-cholesterol "embi" ye-LDL, noma umfutho wegazi ophezulu basengozini enkulu yesifo senhliziyo kunabanye.
Izifundo eziningi, ukudla okuqukethe phytoestrogensKukhonjisiwe ukuthi ukusetshenziswa kwe-cannabis kunganciphisa izici eziyingozi zalezi zifo zenhliziyo.
Isibonelo, ukuhlaziya okunye kwezifundo ezingama-38 kwathola ukuthi ukudla isilinganiso samagremu angama-31-47 weprotheyini yesoya ngosuku kwehlisa i-cholesterol yegazi ngo-9%, i-triglycerides ngo-10%, kanye ne-cholesterol ye-LDL ngo-13%.
Futhi, abantu ocwaningweni abanamazinga aphezulu e-cholesterol (ngaphezu kuka-335 mg/dl) amazinga e-cholesterol abo ehle ngo-19.6%.
Isekela impilo yamathambo
Ukwakha amathambo anempilo kubaluleke ngendlela emangalisayo, ikakhulukazi njengoba sikhula. Ukudla okuqukethe i-phytoestrogensKungavimbela ukulahleka kwamathambo kanye ne-osteoporosis, okuyingxenye yamathambo anezimbotshana.
izifundo zezilwane, ama-phytoestrogensKuye kwaboniswa ukunciphisa ukwakheka kwama-osteoclast, uhlobo lwamangqamuzana aphula amathambo. Ngaphezu kwalokho, zingandisa ukwakheka kwama-osteoblasts, uhlobo lwamangqamuzana olusiza ekwakhiweni kwamathambo.
Futhi, izifundo zabantu ama-phytoestrogens Bathole ukuthi abantu abadla ukudla okunothe nge-fiber yokudla banengozi ephansi yokuphuka kwe-hip.
Ingase yehlise imiphumela yokuguga kwesikhumba ngemva kokunqamuka kokuya esikhathini
Ukunqamuka kokuya esikhathini, yisigaba owesifazane adlula kuso lapho ukuya esikhathini kuyeka. Kubangela ukwehla kwamazinga e-estrogen futhi kungabangela imibimbi, ukuncipha nokoma kwesikhumba.
Izifundo ama-phytoestrogensithole ukuthi ukusetshenziswa komjovo esikhumbeni kunganciphisa imiphumela yokuguga kwesikhumba ngemva kokunqamuka kokuya esikhathini.
Ocwaningweni olwenziwa kwabesifazane abangu-30 ngemuva kokunqamuka kokuya esikhathini, kwasetshenziswa ukuqubuka kwesikhumba kulaba bantu. ukukhishwa kwe-phytoestrogenBathole ukuthi ukusetshenziswa kwe-coating kusize ukwandisa ukujiya cishe ngo-10%.
Ngaphezu kwalokho, i-collagen ne-elastic fibers inyuke ngo-86% no-76% wabesifazane, ngokulandelana.
Kungase kunciphise ukuvuvukala okungapheli
Ukuvuvukala kuyinqubo esiza umzimba ukulwa nezifo futhi upholise amanxeba. Kwezinye izimo, ukuvuvukala kungaqhubeka isikhathi eside emazingeni aphansi. Lokhu kubizwa ngokuthi ukuvuvukala okungapheli futhi kungabangela izifo eziningi eziyingozi.
njenge-isoflavones ama-phytoestrogens ingase ibe nemiphumela eqeda ukuvuvukala emzimbeni.
Izifundo zezilwane, njenge-isoflavones ama-phytoestrogenskubonise ukuthi ekwehleni kwezimpawu eziningana zokuvuvukala, okuhlanganisa i-IL-6, i-IL-1β, i-nitric oxide ne-prostaglandin E2.
Ngokunjalo, izifundo zabantu zithole ukuthi ukudla okunothe ngama-isoflavone kunganciphisa izimpawu zokuvuvukala ezifana ne-IL-8 kanye ne-C-reactive protein.
Ingase yehlise ingozi yezinhlobo ezithile zomdlavuza
Umdlavuzayisifo esibonakala ngokukhula kwamangqamuzana okungalawuleki. I-Phytoestrogen Ukudla okunothe ngomsoco kuye kwahlotshaniswa nezingozi eziphansi zomdlavuza eziningana, okuhlanganisa i-prostate, ikholoni, amathumbu, i-endometrial, nomdlavuza wesibeletho.
Isibonelo, ukuhlaziya okukodwa kwezifundo eziyi-17 kwathola ukuthi ukudla isoflavone kwesoya kwakuxhunyaniswe nengozi ephansi engama-23% yomdlavuza we-colorectal.
Yiziphi Izingozi ze-Phytoestrogens?
Izifundo eziningi, ama-phytoestrogensibonisa ukuthi inganikeza izinzuzo zezempilo. Nokho ama-phytoestrogensKunokukhathazeka okuthile ngokuthi ukusetshenziswa ngokweqile komuthi kungase kuphazamise ibhalansi ye-hormone yomzimba.
Ingase yehlise umkhiqizo ezilwaneni zesilisa
abanye ama-phytoestrogensUma kubhekwa ikhono labo lokulingisa imiphumela ye-estrogen, kuyimpikiswano ukuthi ingabe ezinye ziyingozi emadodeni.
Amadoda nawo ane-estrogen, kodwa amazinga aphakeme kakhulu awavamile. Ukwenyuka kwamazinga e-estrogen ahlobene ne-testosterone kunganciphisa ukuzala kwabesilisa.
Isibonelo, ucwaningo lwezilwane ezifana nezinkomo, izimvu nezingulule lwenziwa njalo. i-phytoestrogen Kuvele ukuthi ukuphuzwa kotshwala kuhambisana nokuncipha kokuzala kwabesilisa.
Kuthinta ukusebenza kwabanye abantu kwegilo
Indlala yegilo isiza ukulawula imetabolism, ukukhula kanye nentuthuko. Ngeshwa, amanye ama-isoflavone afana ama-phytoestrogens, okuyizinhlanganisela ezingaphazamisa ukusebenza kwendlala yegilo ama-goitrogens angenza njengaye.
Izifundo eziningana ezilwaneni nakubantu ama-phytoestrogensKutholakale ukuthi indlala yegilo ingaphazamisa ukusebenza kwendlala yegilo.
Kodwa-ke, kutholakale ukuthi ukudla kwe-soy kungathinta ukusebenza kwe-thyroid kubantu abane-hypothyroidism noma ukuntuleka kwe-iodine.
okungukuthi ukusetshenziswa kwe-phytoestrogenngeke kuthinte ukusebenza kwe-thyroid kubantu abangenazo izinkinga ze-thyroid noma ukuntuleka kwe-iodine.
Kuyini Ukudla Okuqukethe I-Estrogen?
I-Estrogen iyi-hormone ekhuthaza ukukhula kocansi nokuzala. Itholakala kokubili kwabesilisa nabesifazane bayo yonke iminyaka, kodwa itholakala emazingeni aphezulu kakhulu kwabesifazane abaneminyaka yobudala yokuzala.
I-Estrogen yenza imisebenzi eyahlukene emzimbeni wesifazane, okuhlanganisa ukulawula umjikelezo wokuya esikhathini nokukhula nokukhula kwebele.
Ngesikhathi sokunqamuka kokuya esikhathini, amazinga e-estrogen kwabesifazane ehla, okungaholela ezimpawu ezinjengokushisa nokujuluka ebusuku.
Eyaziwa nangokuthi i-estrogen yokudla ama-phytoestrogensyizinhlanganisela zezitshalo ezenzeka ngokwemvelo ezikhiqizwa umzimba womuntu ezingasebenza ngendlela efanayo ne-estrogen.
lapha ukudla okwandisa i-estrogen...
Yiziphi Ukudla Okwandisa I-Estrogen Hormone?
Imbewu yefilakisi
Imbewu yefilakisiyizimbewu ezincane, ezisagolide noma ezinombala onsundu ezinezinzuzo zezempilo ezingaba khona.
lezi ama-phytoestrogens Icebile ngokumangalisayo kuma-lignans, iqoqo lama-chemical compounds asebenza njenge Imbewu yefilakisi iqukethe ama-lignans aphindwe izikhathi ezingama-800 kunokunye ukudla kwezitshalo.
Ucwaningo luye lwabonisa ukuthi flaxseeds ama-phytoestrogensKuye kwaboniswa ukuthi ubisi lwebele lungadlala indima ebalulekile ekwehliseni ingozi yomdlavuza webele, ikakhulukazi kwabesifazane abangemva kokuya esikhathini.
Ubhontshisi wesoya kanye ne-edamame
umphetho ubhontshisi ngesikhathi esifanayo i-edamame Inikeza izinzuzo eziningi, inothile ngamaprotheni namavithamini namaminerali amaningi. Eyaziwa nangokuthi i-isoflavones ama-phytoestrogens inothe ngo
I-soy isoflavones ikhiqiza umsebenzi ofana ne-estrogen emzimbeni ngokulingisa imiphumela ye-estrogen yemvelo. Bangakwazi ukwandisa noma ukunciphisa amazinga e-estrogen egazini.
izithelo ezomisiwe
izithelo ezomisiwe Kuwukudla okulula okunomsoco, okumnandi. Futhi, ezihlukahlukene ama-phytoestrogensZiwumthombo onamandla we Usukuama-prunes nama-apricot omisiwe, i-phytoestrogen Ingenye yezithelo ezomisiwe eziphezulu kakhulu.
Sesame
SesameYimbewu encane ene-fibrous. Kanye nezinye izakhi ezibalulekile ama-phytoestrogens Icebile futhi. Kuyathakazelisa ukuthi ucwaningo olulodwa lwathola ukuthi ukusetshenziswa kwempuphu yembewu yesesame kungathinta amazinga e-estrogen kwabesifazane be-postmenopausal.
garlic
garlicKuyisinongo esidumile esengeza ukunambitheka okubabayo kanye nephunga elimnandi ezitsheni. Ayidumile nje kuphela ngezakhiwo zayo zokupheka, kodwa futhi nezakhiwo zayo zezempilo.
Nakuba izifundo ngemiphumela kagalikhi kubantu zilinganiselwe, izifundo eziningi zezilwane ziye zabonisa ukuthi zingathinta amazinga e-estrogen egazini.
Ukwengeza, ucwaningo oluthatha inyanga yonke oluhilela abesifazane be-postmenopausal lwaphawula ukuthi izithako zamafutha kagalikhi zinganikeza imiphumela yokuzivikela ekulahlekelweni kwethambo okubangelwa ukuntuleka kwe-estrogen.
amapentshisi
amapentshisi Kuyisithelo esimnandi esinenyama ephuzi emhlophe nesikhumba esifiphele. Aziwa ngokuthi ama-lignans kanye nokuqukethwe kwawo kwamavithamini namaminerali ama-phytoestrogens Icebile futhi
Amajikijolo
Amajikijolo ayiqembu lamajikijolo ahlanganisa amajikijolo aluhlaza, amajikijolo amnyama, ama-strawberry, ama-raspberries nezithelo ezifanayo ezinezinzuzo zezempilo ezihlaba umxhwele.
amavithamini, amaminerali, fibre kanye ama-phytoestrogens Zigcwele izinhlanganisela zezitshalo ezizuzisayo, kufaka phakathi strawberry, i-Cranberry nama-raspberries ayimithombo ecebile ikakhulukazi.
Kakolweni bran
I-wheat bran ingenye i-concentrate. i-phytoestrogen umthombo, ikakhulukazi ama-lignans. Olunye ucwaningo lwabantu lubonisa ukuthi i-high-fiber kakolweni bran yehlisa amazinga e-serum estrogen kwabesifazane.
imifino ye-cruciferous
Imifino ye-Cruciferous iyiqembu elikhulu lezitshalo ezine-flavour ehlukene, ukwakheka, kanye nemisoco. amalungu alo mndeni ukholifulawa, broccoli, Amahlumela eBrussels imifino ecebile ku-phytoestrogensd.
Ukholifulawa kanye ne-broccoli, uhlobo lwe-lignan i-phytoestrogen Inothile nge-secoisolariciresinol. Amahlumela aseBrussels kanye ne-kale acebile ku-coumestrol, olunye uhlobo lwe-phytonutrient olunomsebenzi we-estrogenic.
Amantongomane
I-Pistachio, inani eliphakeme kunawo wonke amantongomane i-phytoestrogen Iqukethe.
I-WalnutIngenye yamantongomane anempilo kakhulu. Ama-PhytoestrogensIcebile futhi ngamaprotheni, i-omega 3 fatty acids kanye nezinhlobonhlobo zezakhi ezibalulekile.
Amantongomane Iwumthombo omuhle we-phytoestrogens futhi ingenye yamantongomane asetshenziswa kakhulu.
Amahlumela e-Alfalfa kanye ne-Mung Bean Amahlumela
Lezi ziphakathi kwezinketho ezingcono kakhulu zokwandisa amazinga e-estrogen. Lawa amahlumela aphansi kakhulu kuma-carbohydrate nama-calories futhi anempilo kakhulu.
Kanye nezinye izakhamzimba ezifana nefolate, iron, vitamin B complex kanye nefiber i-phytoestrogen umthombo.
Ubhontshisi
Ubhontshisi weHaricot unempilo kakhulu - ama-phytoestrogensIcebile ngezakhi ezifana ne-fiber, i-iron, i-folate ne-calcium. Lokhu kusiza ukulinganisa amazinga e-estrogen emzimbeni.
Ubhontshisi Omnyama
ubhontshisi omnyama nge-phytoestrogenYandisa inzalo kwabesifazane ngoba inothe ngo-r. Futhi ingumthombo ocebile wamaprotheni, i-fiber, ama-antioxidants kanye namavithamini namaminerali ahlukahlukene.
Iwayini elibomvu
Iwayini elibomvu liqukethe into ebizwa ngokuthi i-resveratrol, enyusa amazinga e-estrogen emzimbeni futhi inciphisa nengozi yesifo senhliziyo nemithambo yegazi lapho ulisebenzisa ngokweqile. i-phytoestrogen Iqukethe.
Ngenxa yalokho;
Ama-PhytoestrogensItholakala ezinhlobonhlobo zokudla kwezitshalo. I-Phytoestrogen Ukwandisa ukudla kwakho, kufanele udle ukudla okunomsoco nokumnandi okubalwe ngenhla.
Ezimweni eziningi, lokhu Ukudla okune-Estrogen neziphuzoIzinzuzo zokudla ukudla zidlula izingozi zempilo ezingaba khona.
Imibhalo Okufanele Uyifunde
