Zvavanobatsira hazvive zvakakwana zvakajeka asi vanogona kubatsira masimba anotevera
Phytoestrogens mishonga inogadzirwa nemichero inowanikwa muzvokudya zvakadai semafuta akazara, mashizha mashizha, nyemba, soy, uye garlic . Kutsvakurudza kunoratidza kuti phytoestrogens inogona kufanana nekuitwa kweesrogen uye naizvozvo inogona kupa zvakakosha zvakadai sehomoni, yakadai sekudzivirira kuparara kwemapfupa uye kuderedza kupisa kwemazamu mumadzimai evanhu vanorwara. Phytoestrogens inosanganisira isoflavones (yakanyanya kuzivikanwa), prenylflavonoids, coumestans, uye lignans.
Mune mushonga unoshandiswa, kushandiswa kwezvokudya zvine phytoestrogens dzimwe nguva kunoshandiswa sekudzivirira kurwisa kenza-hormone (inosanganisira mamwe maitiro etimuti wepabonde), chirwere chemwoyo, osteoporosis, uye menopausal zviratidzo.
Zvisinei, nokuti phytoestrogens inopedzisira ichivhiringidzika, zvinoreva kuti vanobatana uye vanochinja mahomoni ako, vamwe vanotsvakurudza vanosimudzira kunetseka kwekuti yavo yesrogenic inogona kukanganisa utano husina kunaka. Ichokwadi, kusvika panguva ino, phytoestrogens ndeimwe yenhau dzakakakavadzana munharaunda yezvokudya uye utano hwevakadzi.
Kusvika ikozvino, zvidzidzo pamusoro pehutano hwepirtoestrogens zvakabereka migumisiro yakavhenganiswa. Heino tarisa pane zvimwe zvitsva zvinowanikwa zvidzidzo.
May Lower Risk of Some Cancers
Imwe tsvakurudzo inoratidza kuti kushandiswa kwep phytoestrogens kunobatanidzwa nekuderera kwengozi yekoloni, mazamu, ovarian, prostate, mimba, uye maronda endometrial.
Muna 2016, kuongororwa kwemasvondo 17 kwakawanikwa kuti soy isoflavone kushandiswa kwakabatanidzwa nekuderedzwa kwe 23% muhutano hwekenza yakawanda.
Muna 2015, meta-tsvakurudzo yezvidzidzo gumi zvakawana kuti kudya kwe soya kwaiva nekudzivirirwa kwakakosha kunopesana nekenza yemakemikari.
Muna 2014, kuongororwa kweongororo makumi mana kwakawanikwa kuti soy kudya inobatanidza nekuderedza kuderedzwa kwepachiviri chepabonde chepabonde.
Nezvekenza yepazamu, dzimwe dzidzo dzinoratidza kuti vakadzi munyika dzine zvakanyanya kushandiswa kweofoflavones, zvakadai seJapane vanodya miso soup nguva dzose, vane ngozi shoma yekenza yemazamu.
Asi, zvidzidzo zvekare zvave zvichiratidza kuti phytoestrogens inogona kukurudzira kukura kwezvipfuva zvemvere.
May Stall Bone Kurasikirwa
Vamwe vakadzi vakashandisa phytoestrogens sechinhu chinopfurikidza kune hormone replacement therapy, kana kuti HRT, nzira yekurapa inoshandiswa kuderedza zviratidzo zvemamiopausal uye kuderedza dambudziko re osteoporosis uye nehutano hwehutano.
Chidzidzo che2013 chakaratidza kuti phytoestrogens inogona kudzivisa masero anokonzera kukanganisa kwemapfupa, uye kuwedzera mapfupa ekugadzirisa uye mapfupa emaminera emagetsi.
Chirongwa che2012 cheongororo yakaratidza kuti soy isoflavone yezvokuwedzera zvinowedzera kuwedzerwa kwemaminetsi emaminetsi emadzimai ne 54%.
Zvisinei, chidzidzo chegore ra2015 chakaratidza huwandu hwehutsika hwemapfupa emaminetsi emakiromita mumakumbo emakumbo uye mumutsipa wechechi pakati pevakadzi veJapanese vane menopausal vane inoflavone yakawedzerwa kudya. Vanotsvakurudza vanoverengeka vakagumisa kuti hakuna humwe huchapupu hunokwana hunoratidza kuti phytoestrogens inovandudza mapfupa emapfupa.
May Lower Cholesterol
Tsvakurudzo dzinoverengeka dzakaratidza kuti phytoestrogens inogona kuderedza ngozi dzezvirwere zvepfungwa. Semuenzaniso, meta-tsvakurudzo yezvidzidzo zvakabudiswa muna 2011 dzakaratidza kuti nguva dzose kushandiswa kwe 1 kusvika ku 2 servings yeproyprotein yezuva nezuva zvakanyanya kuderedzwa serum ye "cholesterol" yakaipa. Zvidzidzo zvekare zvakaratidza hukama hwakafanana.
Asi kubvunzurudzwa kwe 2016 kwakabudiswa muBritain Journal ye Pharmacology yakagumisa kuti mafilavones haatauri zvakanyanya mapidhi, uye phytoestrogens hainyanyi kuderedza mhepo yehutano-asi, lignans, kunyanya, inogona kuvandudza ngozi yemwoyo pakati pevasvuta.
Sources yePhytoestrogens
Phytoestrogens iripo mune zvimwe zvinhu zvinowanzowanikwa mune zvekudya zvinowedzera, kusanganisira:
- Flaxseeds . Yakakwirira mu fiber uye omega-3 fatty acids, flaxseeds rudzi rwe phytoestrogen inoratidzwa kuderedza cholesterol mazinga (kunyanya mumadzimai emasopopaopausal) uye kupisa kunopisa.
- Soy. Uyewo inowanikwa kurwisa kupisa kwemafuta uye kuderedza cholesterol, ma soyine ane phytoestrogen michina inonzi isoflavones. Kutsvakurudza kwokutanga kunoratidza kuti soy inogonawo kubatsira kuchengetedza mapfupa akasimba, pamwe nekuderedza zvishoma kudengenyeka kwekenza yemazamu.
- Red Clover . Chimwe chinyorwa chemaofodhivones, red clover mishonga inowanzoshandiswa kugadzirisa zviratidzo zvemasopausal. Iyi phytoestrogen yakawanikwa ichidzima moto unopisa, uye inodzivisa kurasikirwa kwemafupa emaminera emagetsi munguva yekupera kwemwedzi. Zviwanikwa kubva kutsvakurudza kwepakutanga zvakare zvinoratidza kuti clover tsvuku inogona kuderedza ngozi yekenza yeprotate .
Mimwe nzvimbo inobva phytoestrogens inosanganisira alfafa, hops, uye vitex .
Kushandisa Phytoestrogens yehutano
Pakupedzisira, hakuna humwe hunoti huchapupu hwakakwana hwokuti phytoestrogens pachavo vane simba zvakakwana kukwanisa kusimbisa zvinhu zvose zvehutano. Uye vamwe vanachiremba vanotenda kuchenjerera kunofanira kuidziridzwa kuidya ivo nekuda kwezvingava nemigumisiro yakaipa.
Somuenzaniso, kumwe kutsvakurudza kunoratidza kuti genistein (a phytoestrogen inowanikwa mu soy) inogona kupindira nezviito zve tamoxifen (chirwere chinoshandiswa kurapa kenza yemazamu). Zvakare, vanhu vane (kana vari pangozi ye) chero rudzi rwemhando yehomoni-yakaoma inogona kudikanwa kuchengetedza phytoestrogens, nemhaka yemabasa avo eestrogen.
Kana uri kufunga nezvekushandiswa kwe phytoestrogens mukurapa kana kudzivirira chero dambudziko rehutano, zvakakosha kuti ubvunze chiremba wako pakuyera kuve nekubatsirwa uye njodzi. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
> Sources
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> Genevieve Tse, Guy D. Eslick. Soy uye isoflavone kushandiswa uye pangozi yemukenza wepamuviri: kurongeka kwakarongeka uye meta-analysis. European Journal of Nutrition. February 2016, Bhuku 55, Nyaya 1, mapeji 63-73.
> Yi Yu, Xiaoli Jing, Hui Li, Xiang Zhao, Dongping Wang. Soy isoflavone kushandiswa uye colorectal kenza ngozi: a systematic review uye meta-analysis. Scientific Reports, May 2016.
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