11 Ukudla Okunothile Nge-Estrogen

-Delile

• I-phytoestrogens iyithinta kanjani impilo yakho?
• 1. Imbewu yefilakisi
• 2. AmaSoya kanye no-edamame
• 3. Izithelo ezomile
• 4. Imbewu yeSesame
• 5. Ugalikhi
• 6. Amapentshisi
• 7. Amajikijolo
• 8. Isigaxa sikakolweni
• 9. Tofu
• 10. Imifino yeCruciferous
• 11. Tempeh
• Ingabe ama-phytoestrogens ayingozi?
• Okubalulekile

I-Estrogen iyi-hormone ekhuthaza ukukhula kwezocansi nokuzala.

Ngenkathi ikhona kubo bobabili abesilisa nabesifazane bayo yonke iminyaka, kuvame ukutholakala emazingeni aphezulu kakhulu kwabesifazane abaneminyaka yobudala yokuzala.

I-Estrogen yenza imisebenzi ehlukene emzimbeni womuntu wesifazane, kufaka phakathi ukulawula umjikelezo wokuya esikhathini nokukhula nokukhula kwamabele ().

Kodwa-ke, ngesikhathi sokunqamuka kokuya esikhathini kwabesifazane amazinga e-estrogen ancipha, okungaholela ezimpawu ezifana nokushisa okujulukayo nokujuluka ebusuku.

Ama-phytoestrogens, aziwa nangokuthi i-estrogen edliwayo, ayizinhlanganisela zezitshalo ezenzeka ngokwemvelo ezingasebenza ngendlela efana naleyo ye-estrogen ekhiqizwa ngumzimba womuntu.

Nayi imithombo eyi-11 ebalulekile yama-estrogens wokudla.

I-phytoestrogens iyithinta kanjani impilo yakho?

I-Phytoestrogens inesakhiwo samakhemikhali esifanayo naleso se-estrogen futhi ingalingisa izenzo zayo ze-hormonal.

Ama-phytoestrogens anamathisela kuma-estrogen receptors kumaseli akho, angathinta ukusebenza kwe-estrogen emzimbeni wakho wonke).

Kodwa-ke, akuwona wonke ama-phytoestrogens asebenza ngendlela efanayo.

Ama-phytoestrogens akhonjisiwe ukuthi anemiphumela yomibili ye-estrogenic ne-antiestrogenic. Lokhu kusho ukuthi, ngenkathi amanye ama-phytoestrogens enemiphumela efana ne-estrogen futhi enyusa amazinga e-estrogen emzimbeni wakho, amanye avimba imiphumela yawo futhi anciphise amazinga e-estrogen ().

Ngenxa yezenzo zabo eziyinkimbinkimbi, i-phytoestrogens ingesinye sezihloko ezinempikiswano enkulu kwezomsoco nasempilweni.

Ngenkathi abanye abacwaningi bezwakalise ukukhathazeka ngokuthi ukudla kakhulu ama-phytoestrogens kungadala ukungalingani kwe-hormonal, ubufakazi obuningi bubaxhumanise nemiphumela emihle yezempilo.

Eqinisweni, izifundo eziningi zihlobanise ukungena kwe-phytoestrogen namazinga anciphile we-cholesterol, izimpawu ezithuthukisiwe ze-menopausal, kanye nengozi ephansi ye-osteoporosis nezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza webele (,,).

Isifinyezo Ama-phytoestrogens angaba nemiphumela ye-estrogenic noma ye-antiestrogenic. Iningi locwaningo luxhumanisa ama-phytoestrogens nezinzuzo ezahlukahlukene zezempilo.

1. Imbewu yefilakisi

Izimbewu zeFilakizimbewu ezincane, ezisagolide noma ezinombala onsundu ezisanda kuthola ukudonsa ngenxa yezinzuzo zazo ezingaba khona zezempilo.

Bacebile ngendlela eyisimanga ngama-lignans, iqembu lamakhemikhali asebenza njengama-phytoestrogens. Eqinisweni, imbewu yefilakisi iqukethe ama-lignan afinyelela kumahlandla angama-800 kunokunye ukudla kwezitshalo (,).

Ucwaningo lukhombisile ukuthi ama-phytoestrogens atholakala embewini yefilakisi angadlala indima ebalulekile ekwehliseni ubungozi besifo somdlavuza webele, ikakhulukazi kwabesifazane abalandela ukuya esikhathini (,).

Isifinyezo Imbewu yefilakisi iwumthombo ocebile wama-lignans, amakhemikhali amakhemikhali asebenza njenge-phytoestrogens. Ukudla imbewu yefilakisi kuhlotshaniswe nokwehla kwengozi yomdlavuza webele.

2. AmaSoya kanye no-edamame

Ama-soya acutshungulwa abe yimikhiqizo eminingi esekwe ezitshalweni, njenge-tofu ne-tempeh. Zingathokozelwa ngokuphelele njenge-edamame.

Amabhontshisi e-Edamame aluhlaza, ubhontshisi ongavuthiwe uvame ukuthengiswa efriziwe futhi angashiswa emabhokisini awo angadleki.

Kokubili ubhontshisi wesoya kanye ne-edamame kuxhunyaniswe nezinzuzo eziningi zezempilo futhi bacebile ngamaprotheni kanye namavithamini namaminerali amaningi (,).

Bacebile nakwi-phytoestrogens eyaziwa ngokuthi ama-isoflavones ().

Ama-isoflavones weSoy angakhiqiza umsebenzi ofana ne-estrogen emzimbeni ngokulingisa imiphumela ye-estrogen yemvelo. Bangakhuphula noma banciphise amazinga e-estrogen egazi ().

Ucwaningo oluthile lwathola ukuthi abesifazane abathathe isengezo seprotheyini yesoya amasonto ayi-12 babhekana nokwehla okulingene emazingeni egazi e-estrogen uma kuqhathaniswa neqembu elilawulayo.

Abaphenyi bahlongoza ukuthi le miphumela ingasiza ekuvikeleni izinhlobo ezithile zomdlavuza webele ().

Umphumela wama-soy isoflavones kumazinga e-estrogen womuntu uyinkimbinkimbi. Ekugcineni, kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho.

Isifinyezo AmaSoya kanye ne-edamame bacebile kuma-isoflavones, uhlobo lwe-phytoestrogen. Ama-isoflavones weSoy angathinta amazinga egazi e-estrogen emzimbeni wakho, yize kudingeka olunye ucwaningo.

3. Izithelo ezomile

Izithelo ezomisiwe zicebile ngomsoco, zimnandi, futhi kulula ukuzithokozisa njengesidlo esingavumelani.

Futhi zingumthombo onamandla wama-phytoestrogens ahlukahlukene ().

Izinsuku, ama-prune, nama-apricot omisiwe ngemithombo embalwa yokudla eyomile ephezulu kakhulu kuma-phytoestrogens ().

Ngaphezu kwalokho, izithelo ezomisiwe zigcwele i-fiber nezinye izakhi zomzimba ezibalulekile, okwenza kube isidlo esinempilo.

Isifinyezo Izithelo ezomile zingumthombo onamandla we-phytoestrogens. Amabhilikosi omisiwe, amadethi, nama-prune ngezinye zezithelo ezomisiwe ezinokuqukethwe okuphezulu kakhulu kwe-phytoestrogen.

4. Imbewu yeSesame

Imbewu yeSesame yimbewu encane, egcwele ifayibha evame ukufakwa ezitsheni zase-Asia ukwengeza ukunambitheka okubucayi nokunambitheka kwamantongomane.

Zicebile impela kuma-phytoestrogens, phakathi kwezinye izakhamzimba ezibalulekile.

Kuyathakazelisa ukuthi olunye ucwaningo luthole ukuthi ukusetshenziswa kwe-sesame seed powder kungathinta amazinga e-estrogen kwabesifazane be-postmenopausal ().

Abesifazane abakulolu cwaningo badle ama-gramu angama-50 we-sesame seed powder nsuku zonke amaviki ama-5. Lokhu akugcini ngokwandisa umsebenzi we-estrogen kodwa futhi kuthuthukise ne-cholesterol egazini ().

Isifinyezo Imbewu yeSesame ingumthombo onamandla we-phytoestrogens. Ukudla njalo imbewu ye-sesame kukhonjisiwe ukuthi kukhulisa umsebenzi we-estrogen kwabesifazane be-postmenopausal.

5. Ugalikhi

I-Garlic iyisithako esidumile esengeza ukunambitheka okumnandi nephunga ezitsheni.

Ayigcini ngokunconywa ngezimpawu zayo zokupheka kepha futhi idume ngezindawo zayo zezempilo.

Yize ucwaningo ngemiphumela yegalikhi ebantwini lunqunyelwe, izifundo eziningi zezilwane zikhombisile ukuthi zingathonya amazinga e-estrogen egazi (,,).

Ngokwengeziwe, ucwaningo oluthathe inyanga yonke olubandakanya abesifazane be-postmenopausal lubonise ukuthi izengezo zikawoyela kagalikhi zinganikela ngemiphumela yokuvikela ekulahlekelweni kwethambo okuhlobene nokushoda kwe-estrogen, yize kudingeka olunye ucwaningo ().

Isifinyezo Kanye nokunambitheka kwayo okwehlukile nezinzuzo zezempilo, igalikhi icebile kuma-phytoestrogens futhi ingasiza ekwehliseni ukulahleka kwethambo okuhlobene nokushoda kwe-estrogen. Kodwa-ke, kudingeka olunye ucwaningo kubantu.

6. Amapentshisi

Amapentshisi ayisithelo esimnandi esinenyama emhlophe ngokuphuzi nesikhumba esingaqondile.

Azigcini ngokufakwa amavithamini namaminerali kuphela kepha futhi zinothe ngama-phytoestrogens aziwa nge-lignans ().

Kuyathakazelisa ukuthi ukuhlaziywa kwezifundo kuphakamisa ukuthi ukudla okunomsoco we-lignan kungehlisa ingozi yomdlavuza webele ngo-15% kwabesifazane abangemva kokuya esikhathini. Lokhu kungenzeka kuhlobene nemiphumela ye-lignans ekukhiqizweni kwe-estrogen nakumazinga egazi, kanye nokuzwakalisa kwabo umzimba ().

Isifinyezo Amapentshisi amnandi, amnandi, futhi agcwele izinhlobonhlobo zezakhamzimba. Bacebile ngama-lignans, uhlobo lwe-phytoestrogen.

7. Amajikijolo

Amajikijolo kudala akhonjelwa izinzuzo zawo eziningi ezinhle zempilo.

Zilayishwa ngamavithamini, amaminerali, i-fiber, nezinhlanganisela zezitshalo ezizuzisayo, kufaka phakathi i-phytoestrogens.

Amajikijolo, ama-cranberries, nama-raspberries yimithombo ecebile ikakhulukazi (,,).

Isifinyezo Amanye amajikijolo acebile ngama-phytoestrogens, ikakhulukazi ama-strawberry, ama-cranberries nama-raspberries.

8. Isigaxa sikakolweni

Ukolweni bran ngomunye umthombo ogxile kuma-phytoestrogens, ikakhulukazi ama-lignans ().

Olunye ucwaningo lwangomhla kubantu lubonisa ukuthi i-fiber ephezulu kakolweni bran inciphise amazinga e-serum estrogen kwabesifazane (,,).

Kodwa-ke, le miphumela kungenzeka ngenxa yokuqukethwe kwe-fiber ephezulu kukakolweni we-kakolweni futhi hhayi okuqukethwe kwayo kwe-lignan ().

Ekugcineni, kudingeka olunye ucwaningo ukuqonda ngokugcwele umphumela we-bran bran ekusakazeni amazinga e-estrogen kubantu.

Isifinyezo Ukolweni bran ucebile kuma-phytoestrogens ne-fiber, okunganciphisa amazinga e-estrogen. Kodwa-ke, kudingeka olunye ucwaningo.

9. Tofu

I-Tofu yenziwa ngobisi lwe-soy oluhlanganisiwe olucindezelwe emabhuloki amhlophe aqinile. Kungumthombo odumile wamaprotheni asuselwa ezitshalweni, ikakhulukazi ekudleni kwevegan nemifino.

Futhi ingumthombo we-phytoestrogens, ikakhulukazi ama-isoflavones.

I-Tofu inokuqukethwe okuphezulu kakhulu kwe-isoflavone kuyo yonke imikhiqizo yesoya, kufaka phakathi amafomula asuselwa ku-soy neziphuzo zesoya ().

Isifinyezo I-Tofu yenziwa ngobisi lwe-soy olujiyile lwaba amabhlokhi amhlophe aqinile. Kungumthombo ocebile wama-isoflavones, uhlobo lwe-phytoestrogen.

10. Imifino yeCruciferous

Imifino yeCruciferous iyiqembu elikhulu lezitshalo ezinama-flavour ahlukahlukene, ukwakheka, nezakhi zomzimba.

Ukholifulawa, i-broccoli, amahlumela eBrussels, kanye neklabishi konke kuyimifino e-cruciferous ecebile ngama-phytoestrogens ().

Ukholifulawa ne-broccoli bacebile nge-secoisolariciresinol, uhlobo lwe-lignan phytoestrogen ().

Ngokwengeziwe, amahlumela aseBrussels neklabishi acebile ku-coumestrol, olunye uhlobo lwe-phytonutrient olukhonjisiwe ukukhombisa umsebenzi we-estrogenic ().

Isifinyezo Imifino yeCruciferous icebile kuma-phytoestrogens, kufaka phakathi i-lignans ne-coumestrol.

11. Tempeh

I-Tempeh ingumkhiqizo wesoya ovutshiwe kanye nokufakwa kwenyama yemifino okudumile.

Yenziwe ngamabhontshisi kabhontshisi abilisiwe futhi ahlanganiswa abe yikhekhe eliqinile, eliminyene.

I-Tempeh ayisiwona nje umthombo omuhle kakhulu wamaprotheni, ama-prebiotic, amavithamini, namaminerali kepha futhi ingumthombo ocebile wama-phytoestrogens, ikakhulukazi ama-isoflavones (33).

Isifinyezo I-Tempeh yindawo evamile yenyama yemifino eyenziwe ngamabhontshisi abilayo. Njengeminye imikhiqizo yesoya, i-tempeh icebile kuma-isoflavones.

Ingabe ama-phytoestrogens ayingozi?

Izinzuzo zezempilo zokudla ukudla okunothe kwe-phytoestrogen cishe zidlula izingozi ezingaba khona, ngakho-ke lokhu kudla kungasetshenziswa ngokuphepha ngokulinganisela.

Kodwa-ke, ucwaningo olunqunyelwe luphakamise ukuthi kungahle kube nezingozi nezinkinga ezihambisana nokudla okuphezulu kwama-phytoestrogens. Lokhu okutholakele kuhlanganisiwe futhi akuhambisani, ngakho-ke ucwaningo oluningi luyadingeka kubantu.

Ngakho-ke, iziphetho eziqinile mayelana nobungozi bama-phytoestrogens kufanele zisondele ngokungabaza.

Ukukhathazeka okungenzeka abantu abakuphakamisile mayelana ne-phytoestrogens kufaka phakathi okulandelayo:

• Ukungabi nenzalo. Ngenkathi olunye ucwaningo luthi ama-phytoestrogens angalimaza impilo yokuzala, iningi lolu cwaningo lwenziwe kumamodeli ezilwane, futhi izifundo zabantu eziqinile ziyashoda (,,).
• Umdlavuza webele. Ucwaningo olunomkhawulo luxhumanisa ama-phytoestrogens nengozi eyengeziwe yomdlavuza webele. Kodwa-ke, ezinye izifundo zibone okuhlukile - ukuthi ukudla okuphezulu kwe-phytoestrogen kungaxhunyaniswa nokwehla kwengozi ().
• Imiphumela kumahomoni okuzala abesilisa. Ngokuphikisana nenkolelo evamile, ucwaningo lukhombisile ukuthi ukungena kwe-phytoestrogen akunamthelela kuma-hormone abesilisa besilisa kubantu ().
• Ukwehla komsebenzi we-thyroid. Abanye abacwaningi bahlobanisa ukudla kwama-soy isoflavones nokwehla kokukhiqizwa kwehomoni yegilo. Kodwa-ke, ucwaningo oluningi kubantu abadala abanempilo alutholanga miphumela ebalulekile (,,).

Ngenkathi kunobufakazi obuthakathaka obuvela ezifundweni zezilwane zokuphakamisa ukuthi ama-phytoestrogens angaxhunyaniswa nalezi zinkinga, izifundo eziningi zabantu azibutholanga ubufakazi balokhu.

Ngokwengeziwe, ucwaningo oluningi luye lwahlobanisa ukungena kwe-phytoestrogen nezinzuzo ezikhona zezempilo, kufaka phakathi amazinga aphansi e-cholesterol, izimpawu ezithuthukisiwe zokunqamuka kokuya esikhathini, nokwehla kwengozi ye-osteoporosis nomdlavuza webele (,,,).

Isifinyezo Ezinye izifundo zezilwane zikhombe ubungozi bezempilo obungahle buhambisane nokudla kwe-phytoestrogen, kepha ucwaningo oluqinile lomuntu luyashoda. Ngakolunye uhlangothi, izifundo eziningi zixhumanise ukungena kwe-phytoestrogen ezinzuzweni eziningi zezempilo kanye nemiphumela yokuvikela.

Okubalulekile

Ama-phytoestrogens atholakala ezinhlotsheni ezahlukahlukene zokudla kwezitshalo.

Ukukhulisa ukungena kwakho kwe-phytoestrogen, zama ukufaka okunye kokudla okunomsoco nokunambithekayo okubalwe kule ndatshana ekudleni kwakho.

Ezimweni eziningi, izinzuzo zokufaka lokhu kudla okune-phytoestrogen ekudleni kwakho zidlula noma iziphi izingozi ezingaba khona empilweni.