Nā meaʻai e waiwai ana i nā peptestrogens (a me ko lākou mau pono)

Anter

• 1. Hoʻemi i nā ʻōuli o ka menopause a me PMS
• 2. Mālama i ke olakino iwi
• 3. Kāohi i ka maʻi maʻi ʻōpū
• 4. Hōʻalo i nā pilikia hoʻomanaʻo
• 5. Kāohi i ka maʻi ʻaʻai
• 6. Pale i ka maʻi kō a me ka momona
• Ka haku ʻana o nā phytoestrogens i ka meaʻai
• Nā meaʻai ʻē aʻe
• ʻO ka ʻai ʻana o nā phytoestrogens i nā kāne

Aia kekahi mau meaʻai o ke kumu mea kanu, e like me nā nati, nā mea ʻaila a i ʻole nā ​​huahana soy, i loaʻa nā pūhui i like loa me nā estrogen o kānaka a, no laila, he hana like. ʻO kēia mau mea hoʻohui ʻia i ʻike ʻia ma ke ʻano he phytoestrogens.

ʻO kekahi mau laʻana o nā phytoestrogens e waiho nei i nā meaʻai me isoflavones, flavones, terpenoids, quercetins, resveratrol a me lignins.

ʻO ka ʻai ʻana o kēia ʻano meaʻai hiki ke loaʻa nā keu olakino, keu hoʻi i ka wā menopause a i ʻole nā ​​wahine e ʻeha i ka haunaele premenstrual, i ʻike nui ʻia ʻo PMS.

ʻO nā pōmaikaʻi nui o ka hoʻopili ʻana i kēia ʻano meaʻai i ka papaʻai:

1. Hoʻemi i nā ʻōuli o ka menopause a me PMS

Kōkua nā Phytoestrogens e hōʻoluʻolu i nā hōʻailona menopausal, keu hoʻi ka hou o ka pō a me nā uila wela. Eia kekahi, ʻae lākou i ka kaohi maikaʻi o nā ʻōuli o ka maʻi premenstrual, ʻoiai lākou e hoʻoponopono a kaulike i nā pae o ka estrogen i ke kino.

2. Mālama i ke olakino iwi

Hoʻonui ka hemahema Estrogen i ka makaʻu o ka osteoporosis, keu hoʻi i nā wahine postmenopausal. ʻO kēia ke kumu o ka kuleana o estrogens no ka pale ʻana i ka hana o nā hormones ʻē aʻe e hāpai ana i ka resorption o ka iwi, me ka pale ʻana i ka nalo ʻana o ka calcium, ka mea e paʻa ai nā iwi me ka olakino.

No laila, ʻo ka ʻai ʻana i nā meaʻai i waiwai i nā phytoestrogens hiki ke lilo i hoʻolālā maikaʻi e hoʻāʻo e mālama pono i nā pae estrogen, e pale ana i ka osteoporosis.

3. Kāohi i ka maʻi maʻi ʻōpū

Kōkua pū nā Phytoestrogens i ka pale ʻana i nā maʻi o ka maʻi puʻuwai, ʻoiai ke hoʻomaikaʻi nei lākou i ka nui o nā lipid i ke koko, hoʻoliʻiliʻi i ke kūkulu ʻia ʻana o nā clots, hoʻomaikaʻi i ke kahe o ke koko a loaʻa ka hana antioxidant.

Hōʻike kekahi mau noiʻi he isoflavones ke kuleana nui no ka hana antioxidant, ke hoʻēmi nei i ka cholesterol maikaʻi ʻole (LDL), ka pale ʻana i kāna hōʻiliʻili ʻana i nā aʻa a no laila ke emi nei ka makaʻu o atherosclerosis.

4. Hōʻalo i nā pilikia hoʻomanaʻo

Hoʻomaopopo pinepine ʻia ka hoʻomanaʻo ma hope o ka menopause, ma muli o ka hoʻemi ʻia o nā estrogen i ke kino o ka wahine. No laila, hōʻike kekahi mau noiʻi e hiki i ka ʻai ʻana o nā phytoestrogens ke kōkua i ka mālama ʻana i ka nele o ka hoʻomanaʻo, inā pili ia i ka hoʻoliʻiliʻi o nā estrogens, ʻokoʻa ka mea e hoʻoliʻiliʻi ana i ka makaʻu o Alzheimer a me dementia.

5. Kāohi i ka maʻi ʻaʻai

ʻO nā Phytoestrogens, ʻoi aku ka lignans, loaʻa kahi hana anticancer hiki no ka mea he hana antioxidant ikaika kā lākou e kōkua ai e hōʻemi i ka mumū a pale i nā hunaola o ke kino mai ka hopena o nā radical free. No laila, ua hoʻopili ʻia kēia ʻano phytoestrogen, i loko o kekahi mau noiʻi, i ka hoʻemi liʻiliʻi o ka maʻi ʻaʻai o ka umauma, kōpū a me ka prostate.

Hiki ke loaʻa nā lignans i nā meaʻai e like me flaxseed, soy, nut a me nā ʻanoʻano. Paipai ʻia e ʻai i ka punetune 1 o ka flaxseed i kēlā me kēia lā e loaʻa ai kēia ʻano hopena, hiki ke hoʻohui ʻia i nā yogurts, nā wikamina, nā salakea, a me nā hua.

6. Pale i ka maʻi kō a me ka momona

He hopena ko Phytoestrogens i ka pae o ka hana ʻana o ka insulin, e kōkua ana e mālama a hoʻoponopono i ka kaohi o nā kō kō, e hiki ai ke pale i ka hoʻomaka ʻana o ka maʻi kō.

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hiki i nā phytoestrogens ke hoʻololi i nā kino adipose, e makemake ana i ka hoʻoliʻiliʻi a me ka pale ʻana i ka momona.

Ka haku ʻana o nā phytoestrogens i ka meaʻai

Hōʻike ka papa aʻe i ka nui o nā phytoestrogens ma 100 gram o ka meaʻai:

Nā meaʻai ʻē aʻe

Ma waho aʻe o ka soy a me ka flaxseed, nā meaʻai ʻē aʻe i loaʻa pū kekahi i nā kumu o nā phytoestrogens.

• Hua: ʻāpala, pomeraite, strawberry, cranberry, hua waina;
• Nā mea kanu: kāloti, yam;
• Palaoa: ka ʻoka, ka palaoa, germ germ;
• ʻAila: ʻaila sunflower, ʻaila soya, ʻaila ʻalemona.

Hoʻohui ʻia, nui nā meaʻai ʻoihana e like me nā kuki, pasta, ka berena a me nā pōpō pū kekahi i loaʻa nā soy derivatives, e like me ka aila a me ka soy extract i kā lākou ʻano.

ʻO ka ʻai ʻana o nā phytoestrogens i nā kāne

ʻAʻoheʻike ʻepekema paʻa e pili ana i ka lawe ʻana o nā phytoestrogens i loko o nā kāne a me nā pilikia infertility, nā pae testosterone i hoʻololi ʻia a i ʻole hoʻemi ʻia ka maikaʻi o ka semen, akā naʻe, pono hou kahi aʻo.