11 Nā Meaʻai-Estrogen-Rich

Anter

• Pehea e hoʻopili ai nā phytoestrogens i kou olakino?
• 1. Nā hua flax
• 2. Soybeans a me edamame
• 3. Nā hua maloʻo
• 4. Nā huaʻano sesame
• 5. Kālika
• 6. Nā Peach
• 7. Berry
• 8. ʻanpala palaoa
• 9. Tofu
• 10. Nā mea kanu Cruciferous
• 11. Tempeh
• Weliweli anei nā phytoestrogens?
• Ke laina lalo

ʻO ka Estrogen kahi hormona e hāpai i ka hoʻomohala ʻana a me ka hoʻomohala hānau.

ʻOiai i loko o nā kāne a me nā wahine o nā makahiki āpau, ʻike mau ʻia ia ma nā kiʻekiʻe kiʻekiʻe loa i nā wahine o ka hānau hānau.

Hāpai ʻo Estrogen i nā ʻano hana i loko o ke kino wahine, e pili ana i ka hoʻoponopono ʻana i ka pōʻai menstrual a me ka ulu ʻana a me ka ulu ʻana o nā umauma ().

Eia nō naʻe, i ka wā menopause hāʻule nā ​​pae estrogen o nā wahine, hiki ke alakaʻi i nā ʻōuli e like me nā uila wela a me ka hou o ka pō.

ʻO nā Phytoestrogens, ka mea i ʻike ʻia me ka dietary estrogen, he mea ulu kūlohelohe nā mea kanu i hiki ke hana ma ke ʻano like me ka estrogen i hana ʻia e ke kino o ke kanaka.

Eia nā kumu waiwai nui he 11 o ka estrogen dietary.

Pehea e hoʻopili ai nā phytoestrogens i kou olakino?

Loaʻa i nā Phytoestrogens kahi ʻano kemika like me ka estrogen a hoʻohālike paha i kāna hana hormonal.

Hoʻopili nā Phytoestrogens i nā receptor estrogen i kāu mau hunaola, e pili ana i ka hana o ka estrogen ma loko o kou kino ().

Eia nō naʻe, ʻaʻole like nā hana like ʻole o nā phytoestrogens.

Hōʻike ʻia nā Phytoestrogens i ka hopena o ka estrogenic a me ka antiestrogenic. ʻO kēia ke ʻano, ʻoiai he mau estrogento-like nā hopena o kekahi mau phytoestrogens a hoʻonui i nā pae estrogen i kou kino, nā mea ʻē aʻe e hoʻopaʻa i nā hopena a hoʻoliʻiliʻi i nā pae estrogen ().

Ma muli o kā lākou hana paʻakikī, ʻo nā phytoestrogens kekahi o nā kumuhana kontroversial loa i ka meaʻai a me ke olakino.

ʻOiai kekahi mau mea noiʻi i hāpai i ka hopohopo no ka nui o ka lawe ʻana o nā phytoestrogens i kumu e pale ai ka hormonal, ʻo ka hapa nui o nā hōʻike i hoʻopili iā lākou i nā hopena olakino maikaʻi.

ʻO ka ʻoiaʻiʻo, pili nā noiʻi he nui i ka lawe ʻana o ka phytoestrogen me ka hoʻēmi ʻana i nā pae kolesterol, hoʻomaikaʻi i nā hōʻailona menopausal, a me ka haʻahaʻa o ka osteoporosis a me kekahi ʻano o ka maʻi ʻaʻai, e like me ka maʻi ʻaʻai umauma (,,).

Hōʻuluʻulu Manaʻo Loaʻa paha i nā Phytoestrogens nā hopena estrogen a antiestrogenic paha. Hoʻohui ka hapanui o nā noiʻi i nā phytoestrogens i nā ʻano like ʻole o ke olakino.

1. Nā hua flax

ʻO nā hua flax he ʻano liʻiliʻi, gula a ʻeleʻele paha i loaʻa i ka traction ma muli o kā lākou pono kūpono olakino.

He waiwai nui lākou i nā lignans, kahi hui o nā mea hoʻohui kemika e hana ma ke ʻano he phytoestrogens. I ka ʻoiaʻiʻo, loaʻa nā ʻano flax i 800 mau manawa o ka lignans ma mua o nā mea kanu mea kanu (,).

Ua hōʻike ʻia nā noiʻi i hiki i nā phytoestrogens i loaʻa i nā hua flax ke kuleana nui i ka hoʻēmi ʻana i ka makaʻu o ka maʻi ʻaʻai umauma, keu hoʻi i nā wahine postmenopausal (,).

Hōʻuluʻulu Manaʻo ʻO nā hua flax kahi waiwai waiwai o lignans, nā mea hoʻohui kemika e hana ma ke ʻano he phytoestrogens. Pili nā ʻai flax i ka hoʻemi ʻia o ka makaʻu o ka maʻi ʻaʻai.

2. Soybeans a me edamame

Hoʻomaʻamaʻa ʻia nā soya i nā huahana mea kanu, e like me ka tofu a me ka tempeh. Hiki iā lākou ke ʻoluʻolu holoʻokoʻa ʻia e like me edamame.

He ʻōmaʻomaʻo nā pīni Edamame, kūʻai pinepine ʻia nā soybeans ʻole i ka paʻahau a kōkua ʻole ʻia i kā lākou mau hua ʻai hiki ʻole ke ʻai ʻia.

Ua pili nā soya a me ka edamame i nā pono olakino he nui a waiwai i ka protein a me nā huaora a me nā minelala he nui (,).

He waiwai lākou i nā phytoestrogens i ʻike ʻia ʻo isoflavones ().

Hiki i nā sooflavones soya ke hana i ka hana like me ka estrogen i ke kino e ka mimicking ʻana i nā hopena o ka estrogen maoli. Hiki iā lākou ke hoʻonui a hoʻemi paha i nā pae estrogen koko ().

Ua ʻike ʻia kahi noiʻi i nā wahine i lawe i ka soy protein supplement no 12 mau pule i ʻike i ka hoʻohaʻahaʻa haʻahaʻa i nā pae estrogen koko e hoʻohālikelike ʻia me kahi hui kaohi.

Ua noi ʻia nā mea noiʻi e kōkua paha kēia mau hopena i ka pale ʻana i kekahi ʻano o ka maʻi ʻaʻai umauma ().

ʻO ka hopena o ka isoflavones soy i nā pae estrogen kanaka he paʻakikī. ʻO ka mea hope loa, pono hou ʻia kahi noiʻi hou ma mua o ka hopena ʻana.

Hōʻuluʻulu Manaʻo Nui ka waiwai o nā soya a me ka edamame i ka isoflavones, kahi ʻano o ka phytoestrogen. Hiki i nā isoflavones soya ke hoʻopili i nā pae estrogen koko i kou kino, ʻoiai e pono ana ka noiʻi hou aku.

3. Nā hua maloʻo

ʻO nā hua maloʻo he momona-momona, ʻono, a maʻalahi hoʻi e ʻoluʻolu ma ke ʻano he meaʻai māmā ʻole.

ʻO lākou pū kekahi kumu ikaika o nā like me nā peptestrogens ().

ʻO nā lā, nā prunes, a me nā apricots maloʻo kekahi o nā kumuwaiwai maloʻo maloʻo kiʻekiʻe loa i nā phytoestrogens ().

ʻO nā mea hou aku, nā huaʻai maloʻo i piha i ka fiber a me nā meaola nui ʻē aʻe, e hoʻolilo iā lākou i meaʻai māmā.

Hōʻuluʻulu Manaʻo ʻO nā hua maloʻo kahi kumu ikaika o nā phytoestrogens. ʻO nā apricots maloʻo, nā lā, a me nā prun kekahi o nā hua maloʻo me ka ʻoi loa o ka phytoestrogen.

4. Nā huaʻano sesame

Liʻiliʻi nā ʻanoʻano sesame, nā pulapula i piha i ka fiber i hoʻokomo pinepine ʻia i loko o nā kīʻaha ʻAsia e hoʻohui i kahi ʻono momona a me ka ʻono nutty.

Nui lākou i ka waiwai i nā phytoestrogens, i waena o nā meaola nui ʻē aʻe.

ʻO ka mea e mahalo ai, ua ʻike ʻia kahi noiʻi hoʻokahi hiki i ka ʻai ʻana o ka pauma hua sesame ke hoʻopili i nā pae estrogen i nā wahine postmenopausal ().

Pau nā wahine i kēia noi i ka 50 gram o ka pauka sesame i ka lā no 5 mau pule. ʻAʻole wale kēia i hoʻonui i ka hana estrogen akā hoʻomaikaʻi pū kekahi i ke kō kolesterol ().

Hōʻuluʻulu Manaʻo ʻO nā hua Sesame kahi kumu ikaika o nā phytoestrogens. ʻO ka ʻai mau ʻana i nā ʻanoʻano sesame e hōʻike ʻia e hoʻonui i ka hana estrogen i nā wahine postmenopausal.

5. Kālika

ʻO Garlic kahi mea makemake nui e hoʻohui i kahi ʻono pungent a me ka ʻaʻala i nā pā.

ʻAʻole wale ia e mahalo ʻia no kāna ʻano culinary akā kaulana pū kekahi no kāna ʻano olakino.

ʻOiai ke kaupalena ʻia nei nā noiʻi ʻana i nā hopena o ke kālika i loko o kānaka, ua hōʻike ʻia nā haʻawina holoholona he nui i ka pae o ka estrogen estrogen (,,).

Hoʻohui ʻia, ua hōʻike ʻia kahi loiloi hoʻokahi mahina e pili ana i nā wahine postmenopausal i hiki i nā kālika aila kālika ke hāʻawi i nā hopena pale e pili ana i ka nalo ʻana o ka iwi e pili ana i ka hemahema estrogen, ʻoiai e pono ana ka noiʻi hou ().

Hōʻuluʻulu Manaʻo Me kāna ʻono ʻokoʻa a me nā pono olakino, waiwai ka kālika i nā phytoestrogens a kōkua paha e hōʻemi i ka nalo ʻana o ka iwi e pili ana i ka hemahema o ka estrogen. Eia naʻe, pono hou ka noiʻi i nā kānaka.

6. Nā Peach

ʻO nā peach kahi hua momona me kaʻiʻo keʻokeʻo melemele a me ka ʻili huluhulu.

ʻAʻole lākou i piha wale me nā huaora a me nā minelala akā waiwai pū kekahi i nā phytoestrogens i ʻike ʻia ʻo lignans ().

ʻO ka mea e mahalo ai, kahi anamanaʻo o nā noiʻi e hōʻike ana e hōʻemi paha ka papaʻai momona i ka momona o ka umauma e 15% i nā wahine postmenopausal. Pili paha kēia i nā hopena a nā lignans e pili ana i ka hana ʻana o ka estrogen a me nā pae o ke koko, a me kā lākou hōʻike i ke kino ().

Hōʻuluʻulu Manaʻo ʻOno, ʻono, a piha pū me nā huaora like ʻole i nā peach. Nui lākou i nā lignans, kahi ʻano o ka phytoestrogen.

7. Berry

Ua ʻike ʻia nā hua nui no kā lākou keu pono olakino olakino.

Hāpai ʻia lākou me nā huaora, nā minelala, ka fiber, a me nā mea kanu mea pono, e like me nā peptestrogens.

ʻO nā Strawberry, cranberry, a me nā raspberry kahi waiwai waiwai (,,).

Hōʻuluʻulu Manaʻo Loaʻa kekahi hua i nā phytoestrogens, keu hoʻi i nā strawberry, cranberry, a me nā raspberry.

8. ʻanpala palaoa

ʻO ka palaoa palaoa kekahi kumu paʻa o nā phytoestrogens, keu hoʻi nā lignans ().

Hōʻike kekahi mau noiʻi i hoʻopaʻa ʻia i loko o kānaka i ka hōʻemi ʻia o ke kiʻekiʻe o ka estrogen serum e nā kāne (,,).

Eia nō naʻe, pili kēia mau hopena ma muli o ka nui o ka fiber o ka bran palaoa a ʻaʻole pono ka ʻona lignan ().

ʻO ka mea hope loa, pono i kahi noiʻi hou aʻe e hoʻomaopopo piha i ka hopena o ka bran palaoa i ka holo ʻana o ka estrogen i nā kānaka.

Hōʻuluʻulu Manaʻo Nui ka momona o ka palaoa palaoa i nā phytoestrogens a me ka fiber, kahi e hoʻemi ai i nā pae estrogen. Eia naʻe, pono hou ʻia kahi noiʻi.

9. Tofu

Hana ʻia ʻo Tofu mai ka waiū soy coagulated i paʻi ʻia i loko o nā poloka keʻokeʻo paʻa. He kumu punahele ia o ka protein-based protein, keu hoʻi i ka ʻai vegan a me nā mea ʻai.

ʻO ia pū kekahi kumu paʻa o nā phytoestrogens, ka nui o nā isoflavones.

Loaʻa iā Tofu ka ʻike isoflavone kiʻekiʻe loa o nā huahana soy āpau, me nā formula a me nā mea inu soy ().

Hōʻuluʻulu Manaʻo Hana ʻia ʻo Tofu mai ka waiū soya i hoʻopili ʻia i mau poloka keʻokeʻo paʻa. ʻO kahi kumu waiwai o isoflavones, kahi ʻano o ka phytoestrogen.

10. Nā mea kanu Cruciferous

ʻO nā mea kanu Cruciferous kahi hui nui o nā mea kanu me nā ʻono like ʻole, nā ʻano, a me nā meaʻai.

ʻO Cauliflower, broccoli, Brussels sprouts, a me cabbage nā mea kanu kolio a pau i waiwai i nā phytoestrogens ().

ʻO Cauliflower a me broccoli ka waiwai i ka secoisolariciresinol, kahi ʻano o ka lignan phytoestrogen ().

Hoʻohui ʻia, waiwai ʻo Brussels sprouts a me cabbage i ka coumestrol, kekahi ʻano o nā phytonutrient i hōʻike ʻia e hōʻike i ka hana estrogenic ().

Hōʻuluʻulu Manaʻo Nui nā huaʻai Cruciferous i nā phytoestrogens, me nā lignans a me nā coumestrol.

11. Tempeh

ʻO Tempeh kahi huahana soy hū a me ka mea kūʻai aku i ka mea ʻai mea ʻole.

Hana ʻia ia mai nā soya i hū ʻia a ʻūlū ʻia i loko o kahi keke paʻa a paʻa hoʻi.

ʻAʻole wale ʻo Tempeh kahi kumu maikaʻi loa o ka protein, prebiotics, vitamina, a me nā minelala akā waiwai pū kekahi o nā peptestrogens, ʻoi aku hoʻi nā isoflavones (33).

Hōʻuluʻulu Manaʻo ʻO Tempeh kahi mea ʻai lauʻai mea ʻai maʻamau i hana ʻia i nā soya i hū ʻia. E like me nā huahana soy ʻē aʻe, waiwai ka tempeh i nā isoflavones.

Weliweli anei nā phytoestrogens?

ʻO nā pōmaikaʻi olakino o ka ʻai ʻana i nā meaʻai momona-ʻoi aku ka nui ma mua o nā pōpilikia hiki, no laila hiki ke hoʻopau palekana ʻia kēia mau meaʻai.

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi palena ʻole e loaʻa paha kekahi mau pilikia a me nā pilikia e pili ana i ka lawe kiʻekiʻe o nā phytoestrogens. Hoʻohui a hui ʻole ʻia kēia mau hopena, no laila pono hou ʻia kahi noiʻi i nā kānaka.

No laila, nā hopena ikaika e pili ana i nā makaʻi o nā phytoestrogens e hoʻokokoke ʻia me ka skepticism.

ʻO nā hopohopo kūpono i hāpai ʻia e ka poʻe e pili ana i nā phytoestrogens me kēia mau mea:

• Hoʻoipo. ʻOiai kekahi mau noiʻi e ʻōlelo nei hiki i nā phytoestrogens ke hōʻeha i ke olakino hānau, ua mālama ʻia ka hapa nui o kēia noiʻi e pili ana i nā hiʻohiʻona holoholona, ​​a nele nā ​​ʻike kanaka ikaika (,,).
• Maʻi ʻaʻai umauma. Hoʻohui ka noiʻi noiʻi i nā phytoestrogens i ka nui o ka makaʻu o ka maʻi ʻaʻai umauma. Eia naʻe, ua nānā kekahi mau noiʻi i ka ʻaoʻao ʻē - pili paha ka lawe ʻana o ka phytoestrogen kiʻekiʻe i kahi hōʻemi hōʻemi ().
• Nā hopena ma nā homone reproductive kāne. Kūlike ʻole i ka manaʻo kaulana, ua hōʻike ʻia nā noiʻi ʻaʻole he hopena o ka lawe ʻana i ka phytoestrogen i nā homone kāne kāne i loko o nā kānaka ().
• Hoʻoemi i ka hana thyroid. Hoʻopili kekahi mau noiʻi i ka lawe ʻana i nā isoflavones soy me ka hoʻemi ʻana i ka hana ʻana o ka hormone thyroid. Eia nō naʻe, ʻo ka hapa nui o nā noiʻi i nā mākua olakino ʻaʻole i loaʻa nā hopena koʻikoʻi (,,).

ʻOiai aia nā hōʻike nāwaliwali mai nā noiʻi holoholona e kuhikuhi i nā phytoestrogens e pili paha i kēia mau pilikia, ʻaʻole ʻike ʻia nā noiʻi kanaka he nui o kēia.

Hoʻohui ʻia, nui nā noiʻi e pili ana i ka lawe ʻana i ka phytoestrogen me nā pōmaikaʻi olakino hiki, e like me nā pae kolesterol haʻahaʻa, hoʻomaikaʻi i nā hōʻailona menopause, a me ka hoʻemi haʻahaʻa o ka osteoporosis a me ka maʻi ʻaʻai umauma (,,,).

Hōʻuluʻulu Manaʻo Ua ʻike kekahi mau noiʻi holoholona i nā pilikia olakino e pili ana i ka lawe ʻana o ka phytoestrogen, akā nele ka noiʻi kanaka ikaika. ʻO ka mea ʻē aʻe, ua hoʻopili nā noiʻi he nui i ka lawe ʻana o ka phytoestrogen i nā pono olakino a me nā hopena pale.

Ke laina lalo

Loaʻa nā Phytoestrogens i nā ʻano mea kanu like ʻole o nā mea kanu.

I mea e hoʻonui ai i kāu lawe ʻana i ka phytoestrogen, e hoʻāʻo e hoʻokomo i kekahi o nā meaʻai momona a ʻono hoʻi i helu ʻia i kēia ʻatikala i kāu papaʻai.

I ka hapanui o nā hanana, ʻo nā keu pono o ka hoʻopili ʻana i kēia mau meaʻai waiwai waiwai like fittoestrogen i kāu papaʻai ʻoi aku i kēlā me kēia pilikia i ke ola olakino.