Zakudya zokhala ndi phytoestrogens (ndi maubwino ake)

Zamkati

• 1. Amachepetsa zizindikiro za kusamba ndi PMS
• 2. Kusamalira thanzi la mafupa
• 3. Kuteteza matenda amtima
• 4. Pewani mavuto okumbukira
• 5. Kuteteza khansa
• 6. Zimapewa matenda ashuga komanso kunenepa kwambiri
• Kapangidwe ka phytoestrogens mu chakudya
• Zakudya zina
• Kugwiritsa ntchito phytoestrogens mwa amuna

Pali zakudya zina zochokera kuzomera, monga mtedza, mbewu za mafuta kapena zinthu za soya, zomwe zimakhala ndi mankhwala ofanana kwambiri ndi ma estrogen a anthu, motero, ali ndi ntchito yofananira. Izi ndizomwe zimadziwika kuti phytoestrogens.

Zitsanzo zina za ma phytoestrogens omwe amapezeka mu zakudya ndi ma isoflavones, flavones, terpenoids, quercetins, resveratrol ndi lignins.

Chakudya chamtunduwu chimatha kukhala ndi maubwino angapo azaumoyo, makamaka pakutha kwa msambo kapena azimayi omwe ali ndi vuto lakusamba, lomwe limadziwika kuti PMS.

Ubwino waukulu wophatikizira chakudya chamtunduwu ndi:

1. Amachepetsa zizindikiro za kusamba ndi PMS

Phytoestrogens amathandizira kuthetsa zizindikilo za kutha msinkhu, makamaka thukuta usiku ndi kutentha. Kuphatikiza apo, amathandizanso kuwongolera bwino zizindikiritso za premenstrual syndrome, chifukwa amayang'anira ndikuwongolera kuchuluka kwa estrogen m'thupi.

2. Kusamalira thanzi la mafupa

Kuperewera kwa estrogen kumawonjezera chiopsezo chodwala matenda otupa mafupa, makamaka azimayi omwe atha msinkhu. Izi ndichifukwa choti ma estrogens ndiwo makamaka omwe amachititsa kuti mahomoni ena azigwira ntchito omwe amalimbikitsa kusungunuka kwa mafupa, kuphatikiza popewa kutayika kwa calcium, komwe kumapangitsa mafupa kukhala olimba komanso athanzi.

Chifukwa chake, kudya zakudya zomwe zili ndi phytoestrogens ikhoza kukhala njira yabwino yoyesera kuti milingo ya estrogen isamayendetsedwe bwino, kupewa kufooka kwa mafupa.

3. Kuteteza matenda amtima

Phytoestrogens imathandizanso kupewa matenda amtima, chifukwa amathandizira kuchuluka kwa lipids m'magazi, amachepetsa mapangidwe am'magazi, amachepetsa kuthamanga kwa magazi komanso amakhala ndi antioxidant.

Kafukufuku wina akuwonetsa kuti ma isoflavones ndi omwe amachititsa kuti antioxidant ichitepo kanthu, kuchepa kwama cholesterol oyipa (LDL), kupewa kuchuluka kwake m'mitsempha ndikuchepetsa chiopsezo cha atherosclerosis.

4. Pewani mavuto okumbukira

Kukumbukira kumakhudzidwa pambuyo pakusamba, chifukwa cha kuchepa kwa ma estrogen m'mthupi la mkazi. Chifukwa chake, kafukufuku wina akuwonetsa kuti kumwa kwa phytoestrogens kungathandize kuthana ndi kusakumbukika, ngati kukhudzana ndi kuchepa kwa ma estrogens, kuphatikiza kuwoneka kuti kumachepetsa chiopsezo cha Alzheimer's and dementia.

5. Kuteteza khansa

Phytoestrogens, makamaka ma lignans, ali ndi vuto lodana ndi khansa chifukwa ali ndi mphamvu yolimbana ndi antioxidant yomwe imathandizira kuchepetsa kutupa ndi kuteteza maselo amthupi pakuwonongeka kwaulere. Chifukwa chake, mtundu uwu wa phytoestrogen walumikizidwa, m'maphunziro ena, ndi chiopsezo chochepa cha khansa ya m'mawere, chiberekero ndi prostate.

Lignans amapezeka muzakudya monga flaxseed, soya, mtedza ndi mbewu. Tikulimbikitsidwa kudya supuni imodzi ya fulakesi patsiku kuti mupeze zotsatira zake, zomwe zitha kuwonjezeredwa ku ma yogurts, mavitamini, saladi kapena zipatso.

6. Zimapewa matenda ashuga komanso kunenepa kwambiri

Phytoestrogens imakhudza kuchuluka kwa kuchuluka kwa insulin, kumathandizira kuti iziyendetsedwa bwino ndikuwongolera kuwongolera kwa shuga wamagazi, zomwe zimatha kuletsa kuyambika kwa matenda ashuga.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti phytoestrogens imatha kusinthanso minofu ya adipose, kuti ichepetse ndikuletsa kunenepa kwambiri.

Kapangidwe ka phytoestrogens mu chakudya

Gome lotsatirali likuwonetsa kuchuluka kwa phytoestrogens pa magalamu 100 a chakudya:

Zakudya zina

Kuphatikiza pa soya ndi mafuta, zakudya zina zomwe zimapanganso ma phytoestrogens ndi awa:

• Zipatso: apulo, makangaza, sitiroberi, cranberries, mphesa;
• Zamasamba: karoti, chilazi;
• Mbewu: phala, balere, nyongolosi ya tirigu;
• Mafuta: mafuta a mpendadzuwa, mafuta a soya, mafuta amondi.

Kuphatikiza apo, zakudya zambiri zotukuka monga makeke, pasitala, buledi ndi makeke zilinso ndi zotumphukira za soya, monga mafuta kapena chotulutsa cha soya momwe zimapangidwira.

Kugwiritsa ntchito phytoestrogens mwa amuna

Palibe umboni wolimba wasayansi wokhudzana ndi kudya kwa phytoestrogens mwa amuna ndi mavuto osabereka, kusintha kwa testosterone kapena kuchepa kwa umuna, komabe, maphunziro owonjezera amafunikira.