Chikafu chakapfuma mu phytoestrogens (uye mabhenefiti avo)
Zvemukati
- 1. Inoderedza zviratidzo zvekuguma kuenda kumwedzi uye PMS
- 2. Inochengetedza hutano hwepfupa
- 3. Inodzivirira chirwere chemwoyo
- 4. Dzivisa matambudziko ekurangarira
- 5. Inodzivirira gomarara
- 6. Inodzivirira chirwere cheshuga uye kufutisa
- Zvinoumba phytoestrogens mune chikafu
- Zvimwe zvekudya
- Kushandiswa kwe phytoestrogens muvarume
Kune zvimwe zvekudya zvemavambo emiti, senge nzungu, mbeu yemafuta kana zvigadzirwa zvesoya, zvine makomputa akafanana zvakanyanya nevanhu estrogens uye, nekudaro, ane basa rakafanana. Izvi zvinosanganiswa makemikari anozivikanwa se phytoestrogens.
Mimwe mienzaniso ye phytoestrogens iripo mune zvekudya inosanganisira isoflavones, flavones, terpenoids, quercetins, resveratrol uye lignins.
Iko kushandiswa kwechikafu cherudzi urwu kunogona kuve nezvakawanda zvakanakira hutano, kunyanya panguva yekuguma kuenda kumwedzi kana mune vakadzi vanotambura nekukonana kusati kwamboenda kumwedzi, kunozivikanwa sePMS.
Iwo mabhenefiti makuru ekubatanidza iyi mhando yechikafu mune chikafu ndea:
1. Inoderedza zviratidzo zvekuguma kuenda kumwedzi uye PMS
Phytoestrogens inobatsira kubvisa zviratidzo zvekumwedzi, kunyanya kudikitira usiku uye kupisa kunopisa. Uye zvakare, ivo zvakare vanobvumidza zvirinani kudzora kwezviratidzo zve premenstrual syndrome, sezvo ivo vachigadzirisa uye vachienzanisa iwo mazinga eestrogen mumuviri.
2. Inochengetedza hutano hwepfupa
Kushomeka kweEstrogen kunowedzera mukana wekutambura ne osteoporosis, kunyanya mune vakadzi vanotevera kuenda kumwedzi. Izvi zvinodaro nekuti maestrogens anonyanya kukonzera kupokana nekuita kwemamwe mahormone ayo anokurudzira kupora kwemapfupa, pamusoro pekudzivirira kurasikirwa kwecalcium, iyo inochengetedza mapfupa akasimba uye akagwinya.
Nekudaro, kudya chikafu chakapfuma mu phytoestrogens inogona kunge iri zano rakanaka kuyedza kuchengetedza eestrogen mazinga ari nani kudzorwa, kudzivirira osteoporosis.
3. Inodzivirira chirwere chemwoyo
Phytoestrogens inobatsirawo kudzivirira chirwere chemoyo, nekuti ivo vanovandudza kuwanda kwe lipids muropa, kunoderedza kuumbwa kwemaclots, kunatsiridza BP uye kuita antioxidant chiito.
Zvimwe zvidzidzo zvinoratidza kuti isoflavones ndiwo anonyanya kukonzera antioxidant chiito, kudzikira kwakaipa cholesterol (LDL), ichidzivirira kuwanda kwayo mutsinga uye nekudaro ichideredza njodzi yeatherosclerosis.
4. Dzivisa matambudziko ekurangarira
Ndangariro dzinowanzo kanganisika mushure mekuguma kuenda kumwedzi, nekuda kwekudzikira kwemazinga emaestrogens mumuviri wemukadzi. Nekudaro, zvimwe zvidzidzo zvinoratidza kuti kunwa phytoestrogens kunogona kubatsira kurapa kushomeka kwendangariro, kana ichienderana nekuderera kwemaestrogen, kunze kwekuita sekuderedza njodzi yeAlzheimer's uye dementia.
5. Inodzivirira gomarara
Phytoestrogens, kunyanya lignans, inogona kuita anticancer chiitiko nekuti vane yakasimba antioxidant chiito icho chinobatsira kudzikisa kuzvimba uye kudzivirira maseru emuviri kubva pamhedzisiro yemahara radicals. Nekudaro, rudzi urwu rwe phytoestrogen rwakabatanidzwa, mune zvimwe zvidzidzo, kune yakaderedzwa njodzi yekenza yezamu, chibereko uye prostate.
Lignans inogona kuwanikwa muzvikafu zvakaita seflakisi, soya, nzungu uye mhodzi. Zvinokurudzirwa kudya 1 punipuni yeflakisi pazuva kuti uwane mhando iyi yekuita, iyo inogona kuwedzerwa kumagati, mavitamini, masaladi kana pamichero.
6. Inodzivirira chirwere cheshuga uye kufutisa
Phytoestrogens ine simba padanho rekugadzirwa kwe insulin, ichibatsira kuichengetedza uye nekugadzirisa kudzora kweshuga yeropa, izvo zvinogona kudzivirira kutanga kwechirwere cheshuga.
Uye zvakare, zvimwe zvidzidzo zvinoratidza kuti phytoestrogens inogona zvakare kuteedzera adipose tishu, ichifarira kudzikiswa kwayo uye kudzivirira kufutisa.
Zvinoumba phytoestrogens mune chikafu
Iyi tafura inotevera inoratidza huwandu hwepytoestrogens pa100 gramu yechikafu:
| Chikafu (100g) | Nhamba ye phytoestrogens (μg) | Chikafu (100g) | Nhamba ye phytoestrogens (μg) |
| Mbeu yeflakisi | 379380 | Broccoli | 94 |
| Soya bhinzi | 103920 | Kabichi | 80 |
| Tofu | 27151 | Peach | 65 |
| Soy yogati | 10275 | Waini tsvuku | 54 |
| Mbeu dzeSesame | 8008 | Strawberry | 52 |
| Chingwa chakakoshwa | 7540 | Raspberry | 48 |
| Multicereal chingwa | 4799 | Idare | 37 |
| Soy mukaka | 2958 | Nzungu | 34,5 |
| Humus | 993 | Hanyanisi | 32 |
| Garlic | 604 | Blueberries | 17,5 |
| Alfalfa | 442 | Green tii | 13 |
| Pistachio | 383 | Waini chena | 12,7 |
| Mbeu yezuva | 216 | Chibage | 9 |
| Prune | 184 | Nhema tii | 8,9 |
| Oiri | 181 | Kafi | 6,3 |
| Almond | 131 | manwiwa | 2,9 |
| Nasheya nzungu | 122 | Doro | 2,7 |
| Hazelnut | 108 | Mukaka wemombe | 1,2 |
| Pea | 106 |
Zvimwe zvekudya
Mukuwedzera kune soy uye flaxseed, zvimwe zvekudya izvo zvakare zviri manyuko e phytoestrogens ndeaya:
- Zvibereko: apuro, matamba, sitirobheri, cranberries, mazambiringa;
- Muriwo: karoti, yam;
- Zviyo: oats, bhari, utachiona hwegorosi;
- Mafuta: mafuta e-sunflower, mafuta e-soy, maalmond mafuta.
Uye zvakare, chikafu chakawanda chakasimukira senge makuki, pasita, chingwa nemakeke zvinewo zvigadzirwa zve soy, senge mafuta kana soy yakabudiswa mukuumbwa kwavo.
Kushandiswa kwe phytoestrogens muvarume
Iko hakuna humbowo hwakasimba hwesainzi hwakabatana nekutora phytoestrogens muvanhurume uye matambudziko ekushaya mbereko, akachinja mazinga e testosterone kana kudzikira kwehunhu hunhu, zvisinei, zvimwe zvidzidzo zvinodiwa.
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