Ukutya okuTyebileyo kwe-Estrogen

Umxholo

• Ichaphazela njani impilo yakho phytoestrogens?
• 1. Imbewu yeflakisi
• 2. Iimbotyi zesoya kunye ne-edamame
• 3. Iziqhamo ezomileyo
• 4. Imbewu yeSesame
• 5.Igalikhi
• 6. Iipesika
• 7. Amaqunube
• 8. Ingqolowa ingqolowa
• 9. Tofu
• 10. Imifuno yeCruciferous
• 11. Tempeh
• Ngaba phytoestrogens ziyingozi?
• Umgca wezantsi

I-Estrogen yincindi yedlala ekhuthaza ukukhula ngokwesondo kunye nokuzala.

Ngelixa ikhona kubo bobabini abesilisa nabasetyhini bayo yonke iminyaka, ihlala ifunyanwa kumanqanaba aphezulu kakhulu kwabasetyhini beminyaka yokuzala.

I-Estrogen yenza uluhlu lwemisebenzi kumzimba wabasetyhini, kubandakanya ukulawula umjikelo wokuya exesheni kunye nokukhula kunye nokukhula kwamabele ().

Nangona kunjalo, ngexesha lokuyeka ukuya exesheni amanqanaba e-estrogen yabasetyhini, anokukhokelela kwiimpawu ezinje ngokutshisa okutshisayo kunye nokubila ebusuku.

I-Phytoestrogens, ekwabizwa ngokuba yi-estrogen yokutya, zizinto ezenzeka ngokwendalo ezinokuthi zenze ngendlela efana naleyo ye-estrogen eveliswa ngumzimba womntu.

Nazi izinto ezili-11 ezibalulekileyo ze-estrogens yokutya.

Ichaphazela njani impilo yakho phytoestrogens?

I-Phytoestrogens inesakhiwo semichiza esifanayo neso-estrogen kwaye inokulinganisa iintshukumo zayo zehomoni.

I-Phytoestrogens iqhoboshela ii-estrogen receptors kwiiseli zakho, ezinokuthi zichaphazele umsebenzi we-estrogen emzimbeni wakho wonke).

Nangona kunjalo, ayizizo zonke ii-phytoestrogens ezisebenza ngendlela efanayo.

I-Phytoestrogens ibonakalisile ukuba ineziphumo zombini ze-estrogenic kunye ne-antiestrogenic. Oku kuthetha ukuba, ngelixa ezinye ii-phytoestrogens zinemiphumela efana ne-estrogen kunye nokwandisa amanqanaba e-estrogen emzimbeni wakho, abanye bathintela iziphumo kunye nokunciphisa amanqanaba e-estrogen ().

Ngenxa yezenzo zabo eziyinkimbinkimbi, i-phytoestrogens yenye yezona zinto ziphikisanayo kwisondlo nakwimpilo.

Ngelixa abanye abaphandi bephakamise inkxalabo yokuba ukutya kakhulu kwe-phytoestrogens kunokubangela ukungalingani kwehomoni, ubungqina obuninzi bubaxhume nakwimpembelelo entle yezempilo.

Ngapha koko, uphononongo oluninzi luye lwadibanisa ukutya kwe-phytoestrogen kunye nokwehla kwamanqanaba e-cholesterol, ukuphucuka kweempawu ze-menopausal, kunye nomngcipheko ophantsi we-osteoporosis kunye neentlobo ezithile zomhlaza, kubandakanya umhlaza webele (,,).

Isishwankathelo I-Phytoestrogens inokuba nefuthe le-estrogenic okanye i-antiestrogenic. Uninzi lophando ludibanisa i-phytoestrogens kunye nezibonelelo ezahlukeneyo zempilo.

1. Imbewu yeflakisi

Imbewu yeflakisi yimbewu encinci, embala ubugolide okanye umbala omdaka osandula ukufumana ukubambeka ngenxa yezibonelelo zezempilo ezinokubakho.

Bazizityebi ngendlela engathethekiyo kwii-lignans, iqela leemichiza ezisebenza njenge-phytoestrogens. Ngapha koko, imbewu yeflakisi inezilignans ezingamaxesha angama-800 ngaphezulu kokunye ukutya kwezityalo (,).

Izifundo zibonise ukuba i-phytoestrogens efumaneka kwimbewu yeflakisi inokudlala indima ebalulekileyo ekunciphiseni umngcipheko womhlaza webele, ngakumbi kubafazi abasele besemva kokuya esikhathini (,).

Isishwankathelo Imbewu yeflakisi ngumthombo otyebileyo wee-lignans, iikhompawundi zemichiza ezisebenza njenge-phytoestrogens. Ukutya imbewu yeflakisi kuye kwayanyaniswa nokwehla komngcipheko womhlaza wamabele.

2. Iimbotyi zesoya kunye ne-edamame

Iimbotyi zesoya zenziwa zenziwe kwimveliso esekwe kwizityalo, ezinje nge tofu kunye netempeh. Banokonwabela ngokupheleleyo njenge-edamame.

Iimbotyi ze-Edamame ziluhlaza, iimbotyi zesoya ezingavuthwanga zihlala zithengiswa zinomkhenkce kwaye zingafakwanga kwiibhokhwe zazo ezingenakutya.

Zombini iimbotyi zesoya kunye ne-edamame zinxulunyaniswe nezibonelelo ezininzi zempilo kwaye zizityebi kwiiproteni kunye neevithamini kunye neeminerals ezininzi,,.

Zizityebi kwi-phytoestrogens eyaziwa ngokuba yi-isoflavones ().

Isoy isoflavones inokuvelisa umsebenzi ofana ne-estrogen emzimbeni ngokulinganisa iimpembelelo ze-estrogen yendalo. Banganyusa okanye banciphise amanqanaba e-estrogen egazi ().

Olunye uphononongo lufumanise ukuba abasetyhini abathathe isongezo seprotheyini yesoya kwiiveki ezili-12 bafumana ukuhla okumodareyitha kumanqanaba e-estrogen egazi xa kuthelekiswa neqela lolawulo.

Abaphandi bacebise ukuba ezi ziphumo zinokunceda ukukhusela kwiintlobo ezithile zomhlaza wamabele ().

Iziphumo zesoya isoflavones kumanqanaba e-estrogen abantu inzima. Ekugqibeleni, uphando olongezelelekileyo luyafuneka ngaphambi kokuba kwenziwe izigqibo.

Isishwankathelo Iimbotyi zesoya kunye ne-edamame zityebile kwii-isoflavones, uhlobo lwe-phytoestrogen. Isoy isoflavones inokuchaphazela amanqanaba e-estrogen egazini emzimbeni wakho, nangona uphando oluninzi luyafuneka.

3. Iziqhamo ezomileyo

Iziqhamo ezomileyo zityebile ngezondlo, zimnandi, kwaye kulula ukuzonwabela njenge-snack-snack.

Ikwangumthombo onamandla we-phytoestrogens eyahlukeneyo ().

Imihla, ii-prune, kunye nee-apricot ezomileyo zimbalwa zemithombo yokutya eyomileyo ephezulu kwii-phytoestrogens ().

Ngaphezulu, iziqhamo ezomileyo zixinene nefayibha kunye nezinye izakha mzimba ezibalulekileyo, zibenza ukuba batye ukutya okunempilo.

Isishwankathelo Iziqhamo ezomileyo zingumthombo onamandla we-phytoestrogens. Iibhilikosi ezomileyo, imihla, kunye neeprimon zezinye zeziqhamo ezomileyo ezinomxholo ophezulu we-phytoestrogen.

4. Imbewu yeSesame

Imbewu yeSesame yincinci, imbewu epakishwe ngefayibha edla ngokufakwa kwizitya zaseAsia ukongeza ukunambitheka okubuthathaka kunye nenutty nut.

Banobutyebi kakhulu kwi-phytoestrogens, phakathi kwezinye izakha mzimba ezibalulekileyo.

Into enomdla kukuba, olunye uphononongo lufumanise ukuba ukusetyenziswa kwempuphu yesesame yempembelelo kunokuchaphazela amanqanaba e-estrogen kwabafazi be-postmenopausal ().

Abafazi kolu phononongo basebenzise i-50 yeegram zesesame ye-powder powder mihla le kwiiveki ezi-5. Oku akonyusanga kuphela umsebenzi we-estrogen kodwa kuphuculwe negazi cholesterol ().

Isishwankathelo Imbewu yeSesame ingumthombo onamandla we-phytoestrogens. Ukutya rhoqo imbewu yeesame kubonisiwe kukonyusa umsebenzi we-estrogen kubafazi abasemva kwemini.

5.Igalikhi

Igalikhi sisithako esidumileyo esongeza incasa kunye nephunga elimnandi kwizitya.

Ayigwetyelwanga kuphela ngenxa yeempawu zayo zokupheka kodwa ikwadume ngeempawu zayo zempilo.

Nangona izifundo ngeziphumo zegalikhi ebantwini zilinganiselwe, izifundo ezininzi zezilwanyana zibonise ukuba inokuba nefuthe kumanqanaba egazi e-estrogen (,,).

Ukongeza, uphononongo lwenyanga yonke olubandakanya abafazi be-postmenopausal babonisa ukuba izongezo zeoyile zegalikhi zinokubonelela ngeziphumo zokhuselo ekulahlekelweni kwethambo okunxulumene nokusilela kwe-estrogen, nangona uphando oluninzi luyafuneka ().

Isishwankathelo Kunye nokunambitheka kwayo okwahlukileyo kunye nezibonelelo zezempilo, igalikhi ityebile kwi-phytoestrogens kwaye inokunceda ukunciphisa ukulahleka kwethambo okunxulumene nokusilela kwe-estrogen. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

6. Iipesika

Iipesika ziziqhamo eziswiti kunye nenyama emthubi-mhlophe kunye nolusu olumdaka.

Azigcwele nje kuphela iivithamini kunye neeminerals kodwa zityebile kwi-phytoestrogens eyaziwa ngokuba yi-lignans ().

Into enomdla kukuba, uhlalutyo lwezifundo lubonisa ukuba ukutya okune-lignan kunokunciphisa umngcipheko womhlaza webele nge-15% kwabasetyhini abasemva kokuyeka ukuya exesheni. Oku kunokwenzeka ukuba kunxulumene neziphumo ze-lignans kwimveliso ye-estrogen kunye namanqanaba egazi, kunye nokubonisa kwabo umzimba ().

Isishwankathelo Iipesika ziswiti, zimnandi, kwaye zipakishwe zizondlo ezahlukeneyo. Zizityebi kwiilignans, uhlobo lwe-phytoestrogen.

7. Amaqunube

Amaqunube kudala enikezelwa ngenxa yezibonelelo zawo ezininzi ezinomdla.

Zilayishwe iivithamini, iiminerali, ifayibha, kunye nezixhobo ezincedayo zezityalo, kubandakanya i-phytoestrogens.

Ierberberries, i-cranberries, kunye nee-raspberries yimithombo yobutyebi ikakhulu (,,).

Isishwankathelo Amanye amajikijolo atyebile kwi-phytoestrogens, ngakumbi amaqunube, iicranberry kunye namaqunube.

8. Ingqolowa ingqolowa

Ingqolowa yengqolowa ngomnye umthombo we-phytoestrogens, ngakumbi ii-lignans ().

Olunye uphando lomhla ebantwini lubonisa ukuba i-fiber ene-fiber ephezulu yehlise amanqanaba e-serum estrogen kwabasetyhini (,,).

Nangona kunjalo, ezi ziphumo zazinokwenzeka ngenxa yomxholo ophezulu wefayibha yengqolowa yengqolowa kwaye ingekuko ukuba ngumxholo we-lignan ().

Ekugqibeleni, uphando oluthe kratya luyafuneka ukuqonda ngokupheleleyo isiphumo se-bran yengqolowa ekujikelezeni amanqanaba e-estrogen ebantwini.

Isishwankathelo Ingqolowa yengqolowa ityebile kwi-phytoestrogens kunye nefayibha, ezinokuthi zinciphise amanqanaba e-estrogen. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

9. Tofu

I-Tofu yenziwe ngobisi lwe-soy ejiweyo icinezelwe kwiibhloko ezimhlophe eziqinileyo. Ngumthombo odumileyo weprotein esekwe kwizityalo, ngakumbi kwimifuno ye-vegan kunye nemifuno.

Ikwangumthombo we-phytoestrogens, ubukhulu becala yi-isoflavones.

I-Tofu inomxholo ophezulu we-isoflavone wazo zonke iimveliso zesoya, kubandakanya iifomula ezisekwe kwisoya kunye neziselo zesoya ().

Isishwankathelo I-Tofu yenziwa ngobisi lwe-soy oluxineneyo kwiibhloko ezimhlophe eziqinileyo. Ngumthombo otyebileyo we-isoflavones, uhlobo lwe-phytoestrogen.

10. Imifuno yeCruciferous

Imifuno yeCruciferous liqela elikhulu lezityalo ezineencasa ezahlukeneyo, ukwenziwa, kunye nezondlo.

Icauliflower, ibroccoli, ihlumelo laseBrussels, kunye nekhaphetshu ziyimifuno enqatyisiweyo etyebileyo kwi-phytoestrogens ().

Icauliflower kunye ne-broccoli zityebile kwi-secoisolariciresinol, uhlobo lwe-lignan phytoestrogen ().

Ukongeza, ihlumelo laseBrussels kunye nekhaphetshu zityebile kwi-coumestrol, olunye uhlobo lwe-phytonutrient ebonakalisiweyo ukubonisa umsebenzi we-estrogenic ().

Isishwankathelo Imifuno yeCruciferous ityebile kwi-phytoestrogens, kubandakanya ii-lignans kunye ne-coumestrol.

11. Tempeh

I-Tempeh yimveliso yesoya ebilayo kunye nokutshintsha inyama eyaziwayo yemifuno.

Yenziwe ngeembotyi zesoya eziye zatshiswa zaza zadityaniswa zenziwa ikeyiki eqinileyo, eshinyeneyo.

I-Tempeh ayisiyena mthombo ubalaseleyo weprotheni, i-prebiotic, iivithamini, kunye neeminerali kodwa ikwangumthombo otyebileyo we-phytoestrogens, ngakumbi ii-isoflavones (33).

Isishwankathelo I-Tempeh yindawo yokutya inyama yemifuno eyenziwe ngeembotyi zesoya. Njengazo zonke iimveliso zesoya, itempeh ityebile kwii-isoflavones.

Ngaba phytoestrogens ziyingozi?

Izibonelelo zezempilo zokutya ukutya okunotyebileyo kwe-phytoestrogen kunokuba ngaphezulu komngcipheko onokubakho, ke oku kutya kunokutya ngokukhuselekileyo ngokumodareyitha.

Nangona kunjalo, uphando olulinganiselweyo lucebisile ukuba kunokubakho umngcipheko kunye neengxaki ezinxulumene nokutya okuphezulu kwe-phytoestrogens. Ezi zinto zifunyanisiweyo zixubekile kwaye azingqinelani, ke uphando oluninzi luyafuneka ebantwini.

Ke, izigqibo eziqinisekileyo malunga neengozi ze-phytoestrogens kufuneka zisondele ngokungathandabuzeki.

Izinto ezinokubangela inkxalabo abantu abaziphakamisileyo malunga ne-phytoestrogens zibandakanya oku kulandelayo:

• Ukungachumi. Ngelixa olunye uphando luthi i-phytoestrogens inokuyenzakalisa impilo yokuzala, uninzi lolu phando lwenziwe kwiimodeli zezilwanyana, kwaye izifundo zabantu ezomeleleyo ziyasilela (,,).
• Umhlaza webele. Uphando olulinganiselweyo ludibanisa i-phytoestrogens kunye nomngcipheko okhulayo womhlaza wamabele. Nangona kunjalo, olunye uphononongo luye lwabona okuchaseneyo -ukutya okuphezulu kakhulu kwe-phytoestrogen kunokunxulunyaniswa nokwehla komngcipheko ().
• Iziphumo kwihomoni yokuzala yamadoda. Ngokuchasene nenkolelo edumileyo, uphononongo lubonakalisile ukuba ukutya kwe-phytoestrogen akunampembelelo kwihomoni zesini ebantwini ().
• Ukunciphisa umsebenzi we-thyroid. Olunye uphando lunxulumana nokutya ii-isoflavones zesoya kunye nokwehla kwemveliso yehomoni yedlala lengqula. Nangona kunjalo, uninzi lwezifundo kubantu abadala abasempilweni azifumananga ziphumo zibalulekileyo (,,).

Ngelixa kukho ubungqina obuthathaka obuvela kwizifundo zezilwanyana ukucebisa ukuba i-phytoestrogens inokunxulunyaniswa nezi ngxaki, uninzi lwezifundo zabantu azibufumananga ubungqina boku.

Ukongeza, uninzi lwezifundo zinxulunyaniswa nokutya kwe-phytoestrogen kunye nezibonelelo ezinokubakho kwezempilo, kubandakanya amanqanaba asezantsi e-cholesterol, ukuphucuka kweempawu zokuyeka ukuya exesheni, kunye nokwehla komngcipheko we-osteoporosis kunye nomhlaza webele (,,,).

Isishwankathelo Olunye uphononongo lwezilwanyana lubonakalise umngcipheko wempilo onxulumene nokutya kwe-phytoestrogen, kodwa uphando lomntu olomeleleyo luyasilela. Ngokuchasene noko, uninzi lwezifundo zinxibelelanise ukutya kwe-phytoestrogen kwizibonelelo ezininzi zempilo kunye neziphumo zokhuselo.

Umgca wezantsi

I-Phytoestrogens ifumaneka kwiintlobo ngeentlobo zokutya kwezityalo.

Ukuphucula ukutya kwakho kwe-phytoestrogen, zama ukudibanisa ukutya okunesondlo kunye nokunencasa okudweliswe kweli nqaku kukutya kwakho.

Kwiimeko ezininzi, izibonelelo zokubandakanya oku kutya kutyebileyo kwi-phytoestrogen kwisondlo sakho zingaphezulu kwayo nayiphi na ingozi enokubakho empilweni.