Ukutya okunotye phytoestrogens (kunye nezibonelelo zazo)

Umxholo

• 1. Kunciphisa iimpawu zokuyeka ukuya exesheni kunye ne-PMS
• 2. Igcina impilo yethambo
• 3. kuthintela isifo sentliziyo
• 4. Ziphephe iingxaki zememori
• 5. Uthintela umhlaza
• 6. kuthintela isifo seswekile kunye nokutyeba kakhulu
• Ukwakhiwa kwe-phytoestrogens ekutyeni
• Okunye ukutya
• Ukusetyenziswa kwe-phytoestrogens emadodeni

Kukho okunye ukutya okuvela kwimvelaphi yezityalo, njengamandongomane, iimbewu zeoyile okanye iimveliso zesoya, eziqulathe iikhompawundi ezifanayo kakhulu nee-estrogens zabantu kwaye, ke ngoko, zinomsebenzi ofanayo. Ezi zinto zidibeneyo zaziwa ngokuba zii-phytoestrogens.

Eminye imizekelo ye-phytoestrogens ekhoyo ekutyeni ibandakanya ii-isoflavones, flavones, terpenoids, quercetins, resveratrol kunye ne-lignins.

Ukusetyenziswa kolu hlobo lokutya kunokuba neenzuzo ezininzi kwezempilo, ngakumbi ngexesha lokuyeka ukuya exesheni okanye kwabasetyhini abanengxaki yoxinzelelo lwangaphambi kokuya exesheni, eyaziwa ngokuba yi-PMS.

Izibonelelo eziphambili zokubandakanya olu hlobo lokutya ekutyeni zezi:

1. Kunciphisa iimpawu zokuyeka ukuya exesheni kunye ne-PMS

I-Phytoestrogens inceda ekunciphiseni iimpawu zokuyeka ukuya exesheni, ngakumbi ukubila ebusuku kunye nokukhanya okutshisayo. Ukongeza, bavumela nolawulo olungcono lweempawu zesifo sokuqala, kuba balawula kwaye balungelelanisa amanqanaba e-estrogen emzimbeni.

2. Igcina impilo yethambo

Ukunqongophala kwe-Estrogen kwandisa umngcipheko wokubandezeleka kwe-osteoporosis, ngakumbi kubafazi abasemva kwemini. Kungenxa yokuba ii-estrogens ikakhulu zinoxanduva lokuchasa isenzo samanye amahomoni akhuthaza ukubola kwamathambo, ukongeza kuthintelo lokulahleka kwecalcium, egcina amathambo omelele kwaye esempilweni.

Ke, ukutya ukutya okutyebileyo kwi-phytoestrogens kunokuba sisicwangciso esihle ukuzama ukugcina amanqanaba e-estrogen elawulwa ngcono, kuthintela i-osteoporosis.

3. kuthintela isifo sentliziyo

I-Phytoestrogens ikwanceda ekuthinteleni izifo zentliziyo, kuba ziphucula uxinizelelo lwee-lipids egazini, zinciphisa ukwakheka kwamahlwili, ziphucule uxinzelelo lwegazi kwaye zenze isenzo se-antioxidant.

Olunye uphononongo lubonisa ukuba ii-isoflavones zezona zinto ziphambili ezinoxanduva lwentshukumo ye-antioxidant, ukunciphisa i-cholesterol embi (i-LDL), ukuthintela ukuqokelelana kwayo kwimithambo yegazi kwaye ke oko kunciphise umngcipheko we-atherosclerosis.

4. Ziphephe iingxaki zememori

Imemori ihlala ichaphazeleka emva kokuyeka ukuya exesheni, ngenxa yokuhla kwamanqanaba e-estrogens emzimbeni womfazi. Ke ngoko, olunye uphononongo lubonisa ukuba ukusetyenziswa kwe-phytoestrogens kunokunceda ekunyangeni ukungabikho kwememori, ukuba kunxulumene nokuncipha kwe-estrogens, ngaphandle kokubonakala ngathi kunciphisa umngcipheko we-Alzheimer's kunye ne-dementia.

5. Uthintela umhlaza

I-Phytoestrogens, ngakumbi ii-lignans, zinomsebenzi we-anticancer kuba zinesenzo esomeleleyo se-antioxidant esinceda ukunciphisa ukudumba nokukhusela iiseli zomzimba kwimpembelelo yeeradicals zasimahla. Ke, olu hlobo lwe-phytoestrogen luye lwadityaniswa, kwizifundo ezithile, kumngcipheko wokunciphisa umhlaza webele, isibeleko kunye neprostate.

I-Lignans inokufumaneka kukutya okufana neflakisi, isoya, amandongomane nembewu. Kuyacetyiswa ukuba usebenzise icephe eli-1 leflakisi ngemini ukufumana olu hlobo lwesiphumo, esinokongezwa kwiiyogathi, iivithamini, iisaladi okanye iziqhamo.

6. kuthintela isifo seswekile kunye nokutyeba kakhulu

I-Phytoestrogens inefuthe kwinqanaba lemveliso ye-insulin, inceda ukuyigcina ilawulwa kwaye iququzelele ukulawulwa kwamanqanaba eswekile yegazi, anokuthintela ukuqala kwesifo seswekile.

Ukongeza, olunye uphononongo lubonisa ukuba i-phytoestrogens inokulinganisa izicubu ze-adipose, ikhuthaza ukunciphisa kwayo kunye nokuthintela ukutyeba kakhulu.

Ukwakhiwa kwe-phytoestrogens ekutyeni

Le theyibhile ilandelayo ibonisa inani phytoestrogens 100 grams ukutya:

Okunye ukutya

Ukongeza kwisoya kunye neflakisi, okunye ukutya okuyimithombo ye-phytoestrogens zezi:

• Iziqhamo: iapile, iirharnate, istrawberry, iicranberries, iidiliya;
• Imifuno: iminqathe, yam;
• Iinkozo: ihabile, irhasi, intsholongwane yengqolowa;
• Oyile: ioyile yelanga, ioyile yesoya, ioyile yealmond.

Ukongeza, ukutya okuninzi okuhambisanayo okufana neicookies, ipasta, isonka kunye neekeyiki zikwanazo izinto ezivela kwisoy, ezinje ngeoyile okanye isicatshulwa sesoya ekwakhiweni kwazo.

Ukusetyenziswa kwe-phytoestrogens emadodeni

Akukho bungqina buzinzulu buzinzisiweyo bunxulunyaniswa nokufakwa kwe-phytoestrogens emadodeni nakwiingxaki zokungachumi, ukutshintsha amanqanaba e testosterone okanye ukwehla komgangatho wobudoda, nangona kunjalo, ezinye izifundo ziyafuneka.