Phytoestrogens: Zvavari, zvikomborero zvavo, uye kupi kuzviwana

Phytoestrogens Iwo masikirwo emakomisheni aripo mune zvimwe zvekudya zvechirimwa. Mamiriro avo emakemikari akafanana neaya eestrogens evanhu, achivabvumira kuti vabatane nemareceptors emahomoni aya mumuviri. Kushandiswa nguva dzose, vanogona kupa hutano hunobatsira, kunyanya muvakadzi vari kuenda kumwedzi, asiwo mune kudzivirira zvirwere zvemwoyo uye osteoporosis.

Chii chinonzi phytoestrogens?

ari phytoestrogens Izvo zvinhu zvezvirimwa zvakabva kune chimiro chemakemikari chakafanana neestrogens, mahomoni echikadzi. Mishonga iyi inogona kuita se receptor modulators yeesrogens mumuviri, kukwanisa kutevedzera kana kuvhara chiito chavo zvichienderana nehuwandu uye mamiriro ehomoni emunhu. Kana iwe uchida kuzama zvakadzama kuti aya makomisheni anogona kukanganisa sei hutano, unogona kuverenga nezvazvo Fenugreek uye hukama hwayo nehutano hwehomoni.

Iwo anowanikwa mune zvakawanda zvechikafu zvekudya uye mashandisiro azvo anga ari nyaya yezvidzidzo zvakawanda nekuda kwekugona kwavo kukanganisa nzvimbo dzakasiyana dzehutano, kubva pakugadziriswa kwehomoni kusvika pakudzivirira kenza uye zvirwere zve cardiometabolic.

Mhando dze phytoestrogens

Phytoestrogens yakakamurwa muzvikamu zvakasiyana zvichienderana nemakemikari avo. Mhando huru ndeidzi:

• Isoflavones: Ndiwo anonyanya kudzidzwa phytoestrogens uye akanyanya kuwanda musoya uye zvinobva kune ayo.
• Lignans: Zvinowanikwa zvakanyanya mumhodzi dzeflakisi, zviyo, uye mimwe michero nemiriwo.
• Cumestans: Izvo hazvina kunyanya kuwanda uye tsime razvo guru ialfa.

Ndeipi phytoestrogens inowanikwa?

Aya makomisheni aripo mumhando dzakasiyana siyana chikafu chemuriwo. Pazasi pane mamwe makuru masosi e phytoestrogens:

• Soy uye zvigadzirwa zvayo: Tofu, soy mukaka, tempeh uye miso.
• Muriwo: Chickpeas, nyemba uye pizi.
• Mbeu: Flax uye sesame.
• Mbeu dzese: Oats, bhari uye rye.
• Zvibereko: Mazambiringa, maapuro uye sitiroko.
• Muriwo: Broccoli, Brussels inomera uye sipinashi.

Utano hunobatsira hwe phytoestrogens

Phytoestrogens Vanopa nhevedzano yehutano hwekubatsira, kunyanya kuvakadzi vari kuenda kumwedzi, kunyangwe mhedzisiro yavo inogonawo kuva yakanaka kune varume uye nevanhu vezera ripi neripi. Pakati pemabhenefiti ayo makuru tinogona kuratidza:

• Kubvisa zviratidzo zvekuenda kumwedzi: Vanoderedza kupisa kunopisa, kuoma kwemukadzi uye zvimwe zviratidzo zvinokonzerwa nekuderera kweesrogen.
• Kudzivirira osteoporosis: Vanobatsira kuchengetedza kusimba kwemapfupa uye kuderedza kurasikirwa kwepfupa muvakadzi ve postmenopausal.
• Kudzivirirwa kwemoyo: Vane migumisiro yakanaka pacholesterol, kuderedza LDL (yakaipa cholesterol) uye kuwedzera HDL (yakanaka cholesterol).
• Antioxidant zvinhu: Vanoderedza kukuvara kweoxidative mumaseru, zvichibatsira kudzivirira kuchembera nguva isati yakwana.
• Kuderedza Ngozi yeCancer: Zvimwe zvidzidzo zvinoratidza kuti phytoestrogens inogona kuderedza ngozi yezamu, prostate, uye kenza yekoloni.

Zvinogoneka mhedzisiro uye contraindications

Kunyangwe ma phytoestrogens aine mabhenefiti akawanda, mune dzimwe nguva manwiro ayo anogona kunge asina kufanira, kunyanya muvanhu vane nhoroondo yegomarara rezamu, sezvo maitiro avo ekugadzirisa eestrogen receptors angave asina kunaka. Pakavewo negakava pamusoro pezvavanoita pambereko yemurume, kunyangwe pasina humbowo hwakazara kusvika nhasi hwekuti vanokonzeresa mhedzisiro yakaipa. Zvakakosha kugara uchiziva nezve.

Zvinokurudzirwa kudzikamisa madyiro ako uye, kana usina chokwadi, bvunza nyanzvi yezvehutano kuti ione huwandu hwakakodzera kumunhu wega.

Maitiro ekubatanidza phytoestrogens mukudya kwako

Kubatanidza phytoestrogens mukudya kwako kuri nyore kana ukaisanganisira zvokudya zvakapfuma mumakomboni aya nguva nenguva. Heano mamwe mazano ekuwedzera kushandisa kwako:

• Shandisa soybean uye zvinobva zvaro kanenge 2-3 nguva pavhiki.
• Wedzera mhodzi dzeflakisi pasi mu smoothies, yogati kana saladi.
• Sanganisira nyemba zvakaita sepizi, nyemba nebhinzi muzvipfuyo nemasaladhi.
• Shandisa michero itsva semaapuro, mazambiringa uye michero nguva dzose.
• Wedzera tsanga dzose kune kudya pane zvakanatswa sarudzo.

Phytoestrogens masikirwo emakomisheni ane akawanda mabhenefiti ehutano, kunyanya mune hormonal regulation uye kudzivirira zvirwere zvemwoyo nemapfupa. Kunyangwe kushandiswa kwayo kwakachengeteka muzviitiko zvakawanda, zvakakosha kuchengetedza a kuenzanisa mukudya uye bvunza nyanzvi kana pane kusava nechokwadi pamusoro pemigumisiro yaro pamuviri. Kusanganisira phytoestrogen-yakapfuma chikafu mukudya kwako kwemazuva ese inogona kuve yakanakisa zano rekuvandudza hutano hwese uye kugara zvakanaka.

Nyaya inoenderana:

Fenugreek uye Chido cheMurume Chepabonde: Mabhenefiti uye Humbowo hweSainzi