Lijo tse nang le phytoestrogens (le melemo ea tsona)

Litaba

• 1. Ho fokotsa matšoao a ho khaotsa ho ilela khoeli le PMS
• 2. E boloka bophelo bo botle ba masapo
• 3. E thibela lefu la pelo le methapo
• 4. Qoba mathata a ho hopola
• 5. E thibela mofetše
• 6. Thibela lefu la tsoekere le botenya
• Sebopeho sa phytoestrogens lijong
• Lijo tse ling
• Ts'ebeliso ea phytoestrogens ho banna

Ho na le lijo tse tsoang semeleng, joalo ka linate, peo ea oli kapa lihlahisoa tsa soya, tse nang le metsoako e ts'oanang haholo le li-estrogen tsa batho, ka hona, li na le ts'ebetso e ts'oanang. Metsoako ena ke metsoako e tsejoang e le phytoestrogens.

Mehlala e meng ea li-phytoestrogens tse teng lijong li kenyelletsa li-isoflavones, flavones, terpenoids, quercetins, resveratrol le lignins.

Ts'ebeliso ea mofuta ona oa lijo e ka ba le melemo e 'maloa ea bophelo bo botle, haholo nakong ea ho ilela khoeli kapa ho basali ba nang le tsitsipano ea pele ho nako, e tsejoang ka hore ke PMS.

Melemo ea mantlha ea ho kenyelletsa mofuta ona oa lijo lijong ke:

1. Ho fokotsa matšoao a ho khaotsa ho ilela khoeli le PMS

Phytoestrogens e thusa ho kokobetsa matšoao a ho ilela khoeli, haholo-holo ho fufuleloa bosiu le ho chaba ho hoholo. Ho phaella moo, li boetse li lumella ho laola hamolemo matšoao a lefu la pele ho khoeli, kaha li laola le ho leka-lekanya maemo a estrogen 'meleng.

2. E boloka bophelo bo botle ba masapo

Ho haella ha estrogen ho eketsa menyetla ea ho tšoaroa ke lefu la masapo, haholo-holo ho basali ba qetang ho khaotsa ho ilela khoeli. Lebaka ke hore li-estrogen li ikarabella haholo ho loants'eng ketso ea lihormone tse ling tse khothalletsang ho ts'oaroa hoa masapo, ntle le ho thibela tahlehelo ea calcium, e bolokang masapo a le matla hape a phetse hantle.

Kahoo, ho ja lijo tse nang le phytoestrogens e ka ba leano le letle la ho leka ho boloka maemo a estrogen a laoloa hantle, ho thibela lefu la masapo.

3. E thibela lefu la pelo le methapo

Li-phytoestrogens li boetse li thusa ho thibela mafu a pelo le methapo, hobane li ntlafatsa mokelikeli oa lipids maling, li fokotsa ho thehoa ha masapo, li ntlafatsa khatello ea mali hape li na le tšebetso ea antioxidant.

Liphuputso tse ling li bontša hore li-isoflavone ke tsona tse ka sehloohong tse ikarabellang bakeng sa ketso ea antioxidant, e fokotsang k'holeseterole e mpe (LDL), e thibelang ho bokellana ha eona methapong mme ka hona e fokotsa kotsi ea atherosclerosis.

4. Qoba mathata a ho hopola

Memori hangata e ameha kamora ho ilela khoeli, ka lebaka la ho theoha hoa li-estrogens 'meleng oa mosali. Kahoo, liphuputso tse ling li bonts'a hore ts'ebeliso ea li-phytoestrogens e ka thusa ho sebetsana le khaello ea mohopolo, haeba e amana le phokotso ea li-estrogen, ntle le ho bonahala eka e fokotsa kotsi ea Alzheimer's le 'dementia'.

5. E thibela mofetše

Li-phytoestrogens, haholo-holo li-lignans, li na le tšebetso ea likokoana-hloko hobane li na le tšebetso e matla ea antioxidant e thusang ho fokotsa ho ruruha le ho sireletsa lisele tsa 'mele liphellong tsa li-radical tse sa lefelloeng. Kahoo, mofuta ona oa phytoestrogen o hokahantsoe, lithutong tse ling, le kotsi e fokotsehileng ea mofetše oa sefuba, popelo le tšoelesa ea senya.

Li-Lignan li ka fumanoa lijong tse kang flaxseed, soya, linate le lipeo. Ho kgothaletswa ho sebelisa khaba e le 1 ea folaxe ka letsatsi ho fumana mofuta ona oa tšebetso, o ka eketsoang ho li-yogurt, livithamini, lisalate kapa litholoana.

6. Thibela lefu la tsoekere le botenya

Li-phytoestrogens li na le tšusumetso boemong ba tlhahiso ea insulin, li thusa ho e boloka e laoloa le ho thusa ho laola maemo a tsoekere maling, ka hona a ka thibelang qaleho ea lefu la tsoekere.

Ntle le moo, liphuputso tse ling li fana ka maikutlo a hore li-phytoestrogens li ka hlophisa lisele tsa adipose, li thusa ho fokotsoa le ho thibela botenya.

Sebopeho sa phytoestrogens lijong

Tafole e latelang e bonts'a palo ea li-phytoestrogens ka ligrama tse 100 tsa lijo:

Lijo tse ling

Ntle le soya le flaxseed, lijo tse ling tseo hape e leng mehloli ea phytoestrogens ke:

• Litholoana: apole, likharenate, fragola, cranberries, morara;
• Meroho: rantipole, yam;
• Lithollo: habore, harese, kokoana-hloko ea koro;
• Oli: oli ea soneblomo, oli ea soya, oli ea almonde.

Ntle le moo, lijo tse ngata tse tsoetseng pele indastering joalo ka li-cookie, bijoux, bohobe le likuku le tsona li na le lihlahisoa tsa soya, joalo ka oli kapa tlhotla ea soya ka sebopeho sa tsona.

Ts'ebeliso ea phytoestrogens ho banna

Ha ho na bopaki bo tiileng ba mahlale bo amanang le ho kenella ha phytoestrogens ho banna le mathata a ho hloka thari, ho fetotse maemo a testosterone kapa boleng ba semen bo fokotsehileng, leha ho le joalo, lithuto tse ling lia hlokahala.