I-Phytoestrogens: Yintoni abayiyo, izibonelelo zabo, kunye nokuba zifumaneka phi

Phytoestrogens Zizikhompawundi zendalo ezikhoyo kukutya okuthile kwemvelaphi yezityalo. Ukwakhiwa kweekhemikhali zabo kufana ne-estrogens yabantu, evumela ukuba basebenzisane ne-receptors yala mahomoni emzimbeni. Ukusetyenziswa rhoqo, banokubonelela izibonelelo zempilo, ngakumbi kubasetyhini kwi-menopause, kodwa nakwi- ukuthintela izifo zentliziyo kunye ne-osteoporosis.

Yintoni i-phytoestrogens?

Los phytoestrogens Zizinto zemvelaphi yezityalo ezinokwakheka kweekhemikhali ezifana ne-estrogens, iihomoni zesini zabasetyhini. Ezi khompawundi zinokusebenza njenge iimodyuli ze-receptor ye-estrogens emzimbeni, ukukwazi ukuxelisa okanye ukuvimba isenzo sabo kuxhomekeke kubuninzi kunye nomxholo wehomoni yomntu. Ukuba ufuna ukukhangela nzulu ukuba ezi khompawundi zinokuchaphazela njani impilo, unokufunda malunga I-Fenugreek kunye nobudlelwane bayo kunye nempilo yehomoni.

Zifumaneka kwizinto ezininzi zokutya zendalo kwaye ukusetyenziswa kwazo kuye kwaba ngumxholo wezifundo ezininzi ngenxa yempembelelo yazo enokubakho iindawo ezahlukeneyo zempilo, ukusuka kulawulo lwehomoni ukuya ekuthinteleni umhlaza kunye nezifo ze-cardiometabolic.

Iintlobo ze-phytoestrogens

I-Phytoestrogens ihlulwe kwiindidi ezininzi ngokusekelwe kwisakhiwo sazo semichiza. Iindidi eziphambili zezi:

• Ii-isoflavones: Zezona phytoestrogens ezifundwe kakhulu kwaye zininzi kakhulu kwisoya kunye nezinto eziphuma kuyo.
• IiLignans: Zifumaneka ikakhulu kwimbewu yeflakisi, kwiinkozo, nakwiziqhamo ezithile nemifuno.
• Cumestans: Azixhaphakanga kwaye umthombo wazo oyintloko yi-alfalfa.

Zifumaneka phi iiphytoestrogens?

Ezi khompawundi zikhona kwiindidi ezininzi ezahlukeneyo ukutya kwemifuno. Ngezantsi eminye yemithombo ephambili ye-phytoestrogens:

• I-Soy kunye nemveliso yayo: Tofu, ubisi lwesoya, tempeh kunye miso.
• Imifuno: Ii-ertyisi, iilentile kunye neeertyisi.
• Imbewu: Iflakisi kunye nesesame.
• Amazimba: I-oats, ibhali kunye ne-rye.
• Iziqhamo: Iidiliya, iiapile kunye namaqunube.
• Imifuno: I-Brokholi, iBrussels ihluma kunye nesipinatshi.

Iinzuzo zezempilo ze-phytoestrogens

Phytoestrogens Banikezela ngothotho lwezibonelelo zempilo, ngakumbi kubasetyhini abahamba ukuya exesheni, nangona iziphumo zabo zinokuba zilungile kumadoda nakubantu bawo nawuphi na ubudala. Phakathi kweenzuzo zayo eziphambili sinokubonisa:

• Ukupheliswa kweempawu zokuyeka ukuya exesheni: Banciphisa ubushushu, ukoma kwelungu lobufazi kunye nezinye iimpawu ezibangelwa kukuncipha kwe-estrogen.
• Ukuthintela i-Osteoporosis: Banceda ukugcina ukuxinana kwamathambo kunye nokunciphisa ukulahleka kwethambo kubasetyhini be-postmenopausal.
• Ukhuseleko lwentliziyo: Zinemiphumo emihle kwi-cholesterol, ukunciphisa i-LDL (i-cholesterol embi) kunye nokwandisa i-HDL (i-cholesterol enhle).
• Iimpawu ze-Antioxidant: Banciphisa umonakalo we-oxidative kwiiseli, ezinegalelo ekuthinteleni ukuguga kwangaphambili.
• Umngcipheko othotyiweyo womhlaza: Olunye uphando lubonisa ukuba i-phytoestrogens inokunciphisa umngcipheko webele, i-prostate kunye nomhlaza wekoloni.

Imiphumo enokwenzeka kunye ne-contraindications

Nangona i-phytoestrogens inezibonelelo ezininzi, kwezinye iimeko ukusetyenziswa kwazo kusenokungacebiseki, ngakumbi kubantu abanembali yomhlaza wamabele, kuba isiphumo sabo sokumodareyitha kwi-estrogen receptors sisenokungathandeki. Kubekho nengxoxo-mpikiswano malunga nefuthe labo ekuchumeni kwamadoda, nangona kungekho bungqina bubambekayo ukuza kuthi ga ngoku ukuba zenza iziphumo ezibi. Kubalulekile ukuba uhlale unolwazi malunga .

Kuyacetyiswa ukumodareyitha ukuthatha kwakho kwaye, ukuba uyathandabuza, dibana nengcali yezempilo ukugqiba isixa esifanelekileyo kumntu ngamnye.

Indlela yokufaka i-phytoestrogens kwisidlo sakho

Ukubandakanya i-phytoestrogens kwisidlo sakho kulula ukuba ubandakanya ukutya okutyebileyo kwezi khompawundi rhoqo. Nazi ezinye iingcamango zokwandisa ukusetyenziswa kwakho:

• Ukutya zesoya kunye ne-derivatives yayo ubuncinane ngamaxesha angama-2-3 ngeveki.
• Yongeza imbewu yeflakisi yomhlaba kwi-smoothies, iyogathi okanye isaladi.
• Quka imifuno ezifana neeertyisi, iilentile kunye neembotyi kwisityu kunye neesaladi.
• Ukutya izithelo ezintsha njengama-apile, iidiliya kunye namaqunube rhoqo.
• Yongeza amazimba ukutya endaweni yeenketho ezisulungekileyo.

I-Phytoestrogens zikhompawundi zendalo ezineenzuzo ezininzi zempilo, ngakumbi kwi ukulawulwa kwehomoni kunye nokuthintela izifo zentliziyo kunye nethambo. Nangona ukusetyenziswa kwayo kukhuselekile kwiimeko ezininzi, kubalulekile ukugcina a ibhalansi ekudleni kwaye udibane neengcali ukuba kukho amathandabuzo malunga nemiphumo yayo emzimbeni. Ukubandakanya ukutya okutyebileyo kwe-phytoestrogen ekudleni kwakho kwemihla ngemihla kunokuba sisicwangciso esihle sokuphucula impilo kunye nokuphila kakuhle.

Inqaku elidibeneyo:

I-Fenugreek kunye neNqweno yezeSondo yobudoda: Izibonelelo kunye nobungqina bezeNzululwazi