Ukudla okunothile kuma-phytoestrogens (nezinzuzo zawo)
-Delile
- 1. Yehlisa izimpawu zokunqamuka kokuya esikhathini ne-PMS
- 2. Igcina impilo yethambo
- 3. Kuvimbela isifo senhliziyo nemithambo yegazi
- 4. Gwema izinkinga zememori
- 5. Kugwema umdlavuza
- 6. Kuvimbela isifo sikashukela nokukhuluphala ngokweqile
- Ukwakhiwa kwama-phytoestrogens ekudleni
- Okunye ukudla
- Ukusetshenziswa kwe-phytoestrogens emadodeni
Kukhona okunye ukudla okuyimvelaphi yezitshalo, njengamantongomane, imbewu kawoyela noma imikhiqizo yesoya, equkethe izinto ezifana kakhulu nama-estrogens abantu, ngakho-ke, zinomsebenzi ofanayo. Lezi zinhlanganisela zingama-compounds aziwa njenge-phytoestrogens.
Ezinye izibonelo zama-phytoestrogens akhona ekudleni afaka ama-isoflavones, flavones, terpenoids, quercetins, resveratrol kanye nama-lignins.
Ukusetshenziswa kwalolu hlobo lokudla kungaba nezinzuzo eziningana zezempilo, ikakhulukazi ngesikhathi sokunqamuka kokuya esikhathini noma kwabesifazane abahlushwa ukungezwani kwangaphambi kokuya esikhathini, okwaziwa kakhulu nge-PMS.
Izinzuzo ezinkulu zokufaka lolu hlobo lokudla ekudleni yilezi:
1. Yehlisa izimpawu zokunqamuka kokuya esikhathini ne-PMS
Ama-Phytoestrogens asiza ekunciphiseni izimpawu zokuya esikhathini, ikakhulukazi ukujuluka ebusuku nokushisa okushisayo. Ngaphezu kwalokho, futhi zivumela ukulawula okungcono kwezimpawu ze-premenstrual syndrome, ngoba zilawula futhi zilinganise amazinga e-estrogen emzimbeni.
2. Igcina impilo yethambo
Ukushoda kwe-Estrogen kwandisa ingozi yokuhlushwa ngamathambo, ikakhulukazi kwabesifazane abaya esikhathini. Lokhu kungenxa yokuthi ama-estrogens ngokuyinhloko anesibopho sokulwa nokwenziwa kwamanye amahomoni akhuthaza ukubuyiselwa kwamathambo, ngaphezu kokuvimbela ukulahleka kwe-calcium, okugcina amathambo eqinile futhi enempilo.
Ngakho-ke, ukudla ukudla okunothe kuma-phytoestrogens kungaba isu elihle lokuzama ukugcina amazinga e-estrogen elawulwa kangcono, evimbela i-osteoporosis.
3. Kuvimbela isifo senhliziyo nemithambo yegazi
Ama-Phytoestrogens nawo asiza ukuvimbela izifo zenhliziyo, ngoba zithuthukisa ukugcwala kwama-lipids egazini, zinciphisa ukwakheka kwamahlule, zithuthukise umfutho wegazi futhi zibe nezenzo zokulwa ne-antioxidant.
Olunye ucwaningo lukhombisa ukuthi ama-isoflavones yiwona abhekele isenzo se-antioxidant, anciphisa i-cholesterol embi (i-LDL), evimbela ukuqongelela kwayo emithanjeni yegazi futhi ngaleyo ndlela inciphise ubungozi be-atherosclerosis.
4. Gwema izinkinga zememori
Imemori ivame ukuthinteka ngemuva kokunqamuka kokuya esikhathini, ngenxa yokwehla kwamazinga ama-estrogens emzimbeni wowesifazane. Ngakho-ke, olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwe-phytoestrogens kungasiza ekwelapheni ukuntuleka kwenkumbulo, uma kuhlobene nokwehla kwama-estrogens, ngaphandle nje kokuthi kubonakala kunciphisa ubungozi be-Alzheimer's and dementia.
5. Kugwema umdlavuza
Ama-phytoestrogens, ikakhulukazi ama-lignans, anomsebenzi wokulwa nesifo somdlavuza ngoba anesenzo esiqinile se-antioxidant esisiza ukunciphisa ukuvuvukala nokuvikela amaseli omzimba emiphumeleni yama-radicals amahhala. Ngakho-ke, lolu hlobo lwe-phytoestrogen luxhunyaniswe, ezifundweni ezithile, nengozi encishisiwe yomdlavuza webele, wesibeletho nowendlala yesinye.
AmaLignans angatholakala ekudleni okufana ne-flaxseed, soy, amantongomane nembewu. Kunconywa ukuthi usebenzise isipuni esingu-1 se-flaxseed ngosuku ukuthola lolu hlobo lomphumela, olungangezwa kuma-yogurt, amavithamini, amasaladi noma ezithelweni.
6. Kuvimbela isifo sikashukela nokukhuluphala ngokweqile
Ama-phytoestrogens anomthelela ezingeni lokukhiqizwa kwe-insulin, esiza ukuyigcina ilawulwa futhi ikwazi ukulawula amazinga eshukela egazini, okungavimbela ukuqala kwesifo sikashukela.
Ngaphezu kwalokho, ezinye izifundo ziphakamisa ukuthi ama-phytoestrogens nawo angalinganisa izicubu ze-adipose, anciphise ukuncishiswa kwawo nokuvimbela ukukhuluphala.
Ukwakhiwa kwama-phytoestrogens ekudleni
Ithebula elilandelayo libonisa inani lama-phytoestrogens ngamagremu ayi-100 wokudla:
| Ukudla (100g) | Inani lama-phytoestrogens (μg) | Ukudla (100g) | Inani lama-phytoestrogens (μg) |
| Imbewu yefilakisi | 379380 | I-broccoli | 94 |
| Ubhontshisi weSoya | 103920 | Iklabishi | 80 |
| Tofu | 27151 | IPENTSHISI | 65 |
| I-yogy yesoy | 10275 | iwayini elibomvu | 54 |
| Imbewu yeSesame | 8008 | ijikijolo | 52 |
| Isinkwa esinefilakisi | 7540 | Okusajingijolo | 48 |
| Isinkwa se-Multicereal | 4799 | Ama-lentile | 37 |
| Ubisi lweSoy | 2958 | Amantongomane | 34,5 |
| Humus | 993 | U-anyanini | 32 |
| Ugaliki | 604 | AmaBlueberries | 17,5 |
| I-Alfalfa | 442 | Itiye eliluhlaza | 13 |
| I-Pistachio | 383 | Iwayini elimhlophe | 12,7 |
| Imbewu ye-sunflower | 216 | Ukolweni | 9 |
| Ukuhlakula | 184 | Itiye elimnyama | 8,9 |
| Amafutha | 181 | Ikhofi | 6,3 |
| Um-alimondi | 131 | ikhabe | 2,9 |
| Inhlamvu ye-Cashew | 122 | Ubhiya | 2,7 |
| Hazelnut | 108 | Ubisi lwenkomo | 1,2 |
| Ipea | 106 |
Okunye ukudla
Ngaphezu kwesoya nefilakisi, okunye ukudla okuyimithombo ye-phytoestrogens yile:
- Izithelo: i-apula, amapomegranati, isitrobheli, ama-cranberries, amagilebhisi;
- Imifino: isanqante, yam;
- Izinhlamvu: i-oats, ibhali, igciwane likakolweni;
- Amafutha: uwoyela we-sunflower, uwoyela we-soy, u-almond oyela.
Ngaphezu kwalokho, ukudla okuningi okunezimboni okufana namakhukhi, ipasta, isinkwa namakhekhe nakho kuqukethe okuphuma kusoya, okufana nofulawa noma isoya ekhishwa ekubunjweni kwawo.
Ukusetshenziswa kwe-phytoestrogens emadodeni
Abukho ubufakazi obuqinile besayensi obuhlobene nokutholwa kwama-phytoestrogens emadodeni nasezinkinga zokungazali, kushintshe amazinga e-testosterone noma kwehle ikhwalithi yesidoda, kepha-ke, ezinye izifundo ziyadingeka.
Izincwadi Zethu
Ukuvuselelwa kabusha kweTricuspid
