Lijo tse ruileng tsa Estrogen

Litaba

• Li-phytoestrogens li ama bophelo ba hau joang?
• 1. Peo ea folaxe
• 2. Linaoa tsa soya le edamame
• 3. Litholoana tse omisitsoeng
• 4. Peo ea Sesame
• 5. Konofolo
• 6. Liperekisi
• 7. Monokotšoai
• 8. Koro bran
• 9. Tofu
• 10. Meroho ea Cruciferous
• 11. Tempeh
• Na li-phytoestrogens li kotsi?
• Ntlha ea bohlokoa

Estrogen ke hormone e khothalletsang kholo ea thobalano le tsoalo.

Ha e le teng ho banna le basali ba lilemo tsohle, hangata e fumanoa maemong a holimo haholo ho basali ba lilemo tsa ho ba le bana.

Estrogen e etsa mesebetsi e fapaneng 'meleng oa basali, ho kenyelletsa ho laola nako ea ho ilela khoeli le kholo le kholo ea matsoele ().

Leha ho le joalo, nakong ea ho khaotsa ho ilela khoeli basali ba estrogen ba theoha, e leng se ka lebisang matšoao a kang ho chaba le ho fufuleloa bosiu.

Phytoestrogens, eo hape e tsejoang e le estrogen ea lijo, ke metsoako ea semela e hlahang ka tlhaho e ka sebetsang ka tsela e ts'oanang le ea estrogen e hlahisoang ke 'mele oa motho.

Mehloli ea bohlokoa ea 11 ea li-estrogen tsa phepo ke ena.

Li-phytoestrogens li ama bophelo ba hau joang?

Phytoestrogens e na le sebopeho sa lik'hemik'hale se ts'oanang le sa estrogen mme e ka etsisa liketso tsa eona tsa lihormone.

Li-phytoestrogens li hoketse li-receptor tsa estrogen liseleng tsa hau, tse ka amang tšebetso ea estrogen 'meleng oa hau kaofela).

Leha ho le joalo, ha se li-phytoestrogens tsohle tse sebetsang ka tsela e ts'oanang.

Li-phytoestrogens li bontšitsoe hore li na le litlamorao tsa estrogenic le antiestrogenic. Sena se bolela hore, leha li-phytoestrogens tse ling li na le litlamorao tse kang tsa estrogen mme li eketsa maemo a estrogen 'meleng oa hau, tse ling li thibela litlamorao tsa tsona mme li fokotsa maemo a estrogen ().

Ka lebaka la liketso tsa bona tse rarahaneng, li-phytoestrogens ke e 'ngoe ea lihlooho tse phehisano ka ho fetisisa phepo e nepahetseng le bophelo bo botle.

Le ha bafuputsi ba bang ba hlahisitse ngongoreho ea hore ho ja haholo li-phytoestrogens ho ka baka ho se leka-lekane ha li-hormone, bopaki bo bongata bo li hokahantse le litlamorao tse ntle tsa bophelo bo botle.

Ebile, liphuputso tse ngata li amme ho kenella ha phytoestrogen le ho fokotseha ha li-cholesterol, matšoao a ntlafatso ea menopausal, le kotsi e tlase ea lefu la masapo le mefuta e meng ea mofets'e, ho kenyeletsoa mofets'e oa matsoele (,,).

Kakaretso Phytoestrogens e kanna ea ba le litlamorao tsa estrogenic kapa antiestrogenic. Boholo ba lipatlisiso bo hokahanya li-phytoestrogens le melemo e fapaneng ea bophelo bo botle.

1. Peo ea folaxe

Peo ea folaxe ke lipeo tse nyane, tse 'mala oa khauta kapa tse sootho tse sa tsoa hohela ka lebaka la melemo ea tsona ea bophelo bo botle.

Li ruile ka mokhoa o makatsang ka li-lignans, sehlopha sa metsoako ea lik'hemik'hale e sebetsang e le phytoestrogens. Ebile, peo ea folaxe e na le li-lignan tse fetang makhetlo a 800 ho feta lijo tse ling tsa limela (,).

Boithuto bo bontšitse hore li-phytoestrogens tse fumanoang ka har'a peo ea folaxe li ka bapala karolo ea bohlokoa ho fokotsa kotsi ea mofetše oa matsoele, haholoholo ho basali ba postmenopausal (,).

Kakaretso Peo ea folaxe ke mohloli o enneng oa lignans, metsoako ea lik'hemik'hale e sebetsang e le phytoestrogens. Ho ja peo ea folaxe ho amana le ho fokotseha ha kotsi ea mofetše oa matsoele.

2. Linaoa tsa soya le edamame

Li-soya li tšeloa lihlahisoa tse ngata tse thehiloeng limela, tse kang tofu le tempeh. Li ka natefeloa ka botlalo joalo ka edamame.

Linaoa tsa Edamame li tala, linaoa tsa soya tse sa butsoang hangata li rekisoa ka leqhoa ebile li sa koaheloa ka har'a makhasi a tsona a sa jeoeng.

Ka bobeli soya le edamame li hokahantsoe le melemo e mengata ea bophelo bo botle mme li na le liprotheine tse ngata le livithamini le liminerale tse ngata (,).

Li boetse li ruile ka li-phytoestrogens tse tsejoang ka hore ke li-isoflavones ().

Li-isoflavone tsa Soy li ka hlahisa tšebetso e ts'oanang le estrogen 'meleng ka ho etsisa litlamorao tsa estrogen ea tlhaho. Li kanna tsa eketsa kapa tsa fokotsa maemo a mali a estrogen ().

Phuputso e 'ngoe e fumane hore basali ba nkileng tlatsetso ea protheine ea soya bakeng sa libeke tse 12 ba na le phokotso e leka-lekaneng maemong a estrogen ea mali ha a bapisoa le sehlopha se laolang.

Bafuputsi ba sisintse hore litlamorao tsena li ka thusa ho itšireletsa khahlanong le mefuta e meng ea mofets'e oa matsoele ().

Phello ea li-isoflavone tsa soya maemong a estrogen ea motho e thata. Qetellong, ho hlokahala lipatlisiso tse ngata pele ho etsoa liqeto.

Kakaretso Li-soya le edamame li na le li-isoflavone, mofuta oa phytoestrogen. Li-isoflavones tsa soya li ka ama maemo a mali a estrogen 'meleng oa hau, leha ho hlokahala lipatlisiso tse ling.

3. Litholoana tse omisitsoeng

Litholoana tse omisitsoeng li na le limatlafatsi, li monate ebile li bonolo ho li natefisa e le seneke se phehisang.

Hape ke mohloli o matla oa li-phytoestrogens tse fapaneng ().

Matsatsi, li-prune le li-apricot tse omisitsoeng ke tse ling tsa mehloli ea lijo e omisitsoeng e phahameng ka ho fetisisa ho li-phytoestrogens ().

Ho feta moo, litholoana tse omisitsoeng li na le fiber le limatlafatsi tse ling tsa bohlokoa, li li etsa seneke se phetseng hantle.

Kakaretso Litholoana tse omisitsoeng ke mohloli o matla oa li-phytoestrogens. Liapolekose tse omisitsoeng, matsatsi, le prune ke tse ling tsa litholoana tse omisitsoeng tse nang le phytoestrogen e phahameng ka ho fetisisa.

4. Peo ea Sesame

Peo ea Sesame ke lipeo tse nyane tse nang le fiber tse atisang ho kenyelletsoa lijana tsa Asia ho eketsa monko o monate le tatso ea linate.

Li boetse li ruile haholo ka li-phytoestrogens, har'a limatlafatsi tse ling tsa bohlokoa.

Ho khahlisang ke hore phuputso e 'ngoe e fumane hore ts'ebeliso ea phofo ea peo ea sesame e ka ama maemo a estrogen ho basali ba postmenopausal ().

Basali thutong ena ba jele ligrama tse 50 tsa phofo ea peo ea sesame letsatsi le letsatsi libeke tse 5. Sena ha sea eketsa ts'ebetso ea estrogen empa hape se ntlafalitse cholesterol ea mali ().

Kakaretso Peo ea Sesame ke mohloli o matla oa li-phytoestrogens. Ho ja peo ea sesame khafetsa ho bonts'itsoe ho eketsa ts'ebetso ea estrogen ho basali ba postmenopausal.

5. Konofolo

Konofolo ke sesebelisoa se tsebahalang se eketsang tatso le monko o monate lijana.

Ha e bue feela ka litšobotsi tsa eona tsa ho pheha empa hape e tsebahala ka thepa ea eona ea bophelo bo botle.

Leha lithuto tse mabapi le litlamorao tsa konofolo bathong li na le moeli, lithuto tse ngata tsa liphoofolo li bonts'itse hore e ka susumetsa maemo a mali a estrogen (,,).

Ntle le moo, phuputso e nkang khoeli e amanang le basali ba postmenopausal e bontšitse hore litlatsetso tsa oli ea konofolo li ka fana ka litlamorao khahlanong le tahlehelo ea masapo e amanang le khaello ea estrogen, leha ho hlokahala lipatlisiso tse ling ().

Kakaretso Hammoho le tatso ea eona e ikhethang le melemo ea bophelo bo botle, konofolo e na le li-phytoestrogens tse ngata mme e ka thusa ho fokotsa tahlehelo ea masapo e amanang le khaello ea estrogen. Leha ho le joalo, lipatlisiso tse ling ho batho lia hlokahala.

6. Liperekisi

Liperekisi ke litholoana tse monate tse nang le nama e bosoeu bo bosehla le letlalo le lerootho.

Ha li tletse feela ka livithamini le liminerale empa hape li ruile ka li-phytoestrogens tse tsejoang e le lignans ().

Ho khahlisang ke hore tlhahlobo ea lithuto e bontša hore lijo tse nang le lignan li ka fokotsa kotsi ea mofetše oa matsoele ka 15% ho basali ba postmenopausal. Mohlomong sena se amana le litlamorao tsa lignans tlhahiso ea estrogen le maemo a mali, hammoho le polelo ea bona 'mele ().

Kakaretso Liperekisi li monate, li monate ebile li tletse limatlafatsi tse fapaneng. Ba ruile lignans, mofuta oa phytoestrogen.

7. Monokotšoai

Ke khale monokotšoai o ntse o fuoa melemo ea ona e mengata e khahlisang ea bophelo bo botle.

Li na le livithamini, liminerale, faeba le metsoako e metle ea limela, ho kenyeletsoa le phytoestrogens.

Fragole, cranberries le tse tala ke mehloli e ruileng haholo (,,).

Kakaretso Li-monokotsoai tse ling li na le li-phytoestrogens tse ngata, haholo-holo fragole, li-cranberries le tse tala.

8. Koro bran

Koro ea koro ke mohloli o mong oa phytoestrogens, haholo-holo lignans ().

Liphuputso tse ling tsa khale tse entsoeng ho batho li bonts'a hore fiber e nang le fiber e ngata e fokolitse maemo a serum estrogen ho basali (,,).

Leha ho le joalo, liphetho tsena li kanna tsa ba ka lebaka la fiber e phahameng ea matlapi a koro mme ha se hakaalo hore e na le lignan ().

Qetellong, ho hlokahala lipatlisiso tse ling ho utloisisa ka botlalo phello ea matlapi a koro ho poteng maemo a estrogen bathong.

Kakaretso Koro ea koro e na le li-phytoestrogens le fiber tse ngata tse ka fokotsang maemo a estrogen. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

9. Tofu

Tofu e entsoe ka lebese le koahetsoeng la soya le hatelletsoeng ka har'a li-block tse tšoeu. Ke mohloli o tummeng oa liprotheine tse thehiloeng limela, haholo lijong tsa vegan le tsa jeng nama.

Hape ke mohloli o kopaneng oa li-phytoestrogens, haholo-holo li-isoflavones.

Tofu e na le li-isoflavone tse phahameng ka ho fetisisa lihlahisoa tsohle tsa soya, ho kenyeletsoa litlatsetso tse thehiloeng ho soya le lino tsa soya ().

Kakaretso Tofu e entsoe ka lebese la soya le khutsufalitsoeng ebe le entsoe ka liboloko tse tšoeu tse tiileng. Ke mohloli o ruileng oa li-isoflavones, mofuta oa phytoestrogen.

10. Meroho ea Cruciferous

Meroho ea Cruciferous ke sehlopha se seholo sa limela tse nang le litatso tse fapaneng, litlolo le limatlafatsi.

Kholifolaoa, broccoli, limela tsa Brussels le k'habeche kaofela ke meroho ea cruciferous e nang le phytoestrogens ().

Kholifolaoa le broccoli li ruile ka secoisolariciresinol, mofuta oa lignan phytoestrogen ().

Ntle le moo, limela tsa Brussels le k'habeche li ruile ka coumestrol, mofuta o mong oa phytonutrient e bontšitsoeng e bonts'a ts'ebetso ea estrogenic ().

Kakaretso Meroho ea Cruciferous e na le li-phytoestrogens tse ngata, ho kenyeletsoa lignans le coumestrol.

11. Tempeh

Tempeh ke sehlahisoa se soabisitsoeng sa soya le phetisetso e tsebahalang ea nama ea meroho.

E entsoe ka linaoa tsa soya tse ’nileng tsa belisoa’ me tsa etsoa khekhe e tiileng, e teteaneng.

Tempeh ha se mohloli o motle feela oa protheine, li-prebiotic, livithamini le liminerale empa hape ke mohloli o ruileng oa li-phytoestrogens, haholo-holo li-isoflavones (33).

Kakaretso Tempeh ke sebaka se tloaelehileng sa nama se jeoang ka limela tsa soya. Joaloka lihlahisoa tse ling tsa soya, tempeh e na le li-isoflavone tse ngata.

Na li-phytoestrogens li kotsi?

Melemo ea bophelo bo botle ba ho ja lijo tse nang le phytoestrogen e ngata ho feta likotsi tse ka bang teng, kahoo lijo tsena li ka jeoa ka polokeho ka teka-tekano.

Leha ho le joalo, lipatlisiso tse fokolang li bontšitse hore ho kanna ha ba le likotsi le mathata a amanang le ho ja haholo li-phytoestrogens. Liphuputso tsena li tsoakane ebile ha li lumellane, kahoo lipatlisiso tse ling lia hlokahala bathong.

Kahoo, re ka fihlela liqeto tse matla mabapi le likotsi tsa "phytoestrogens" ka lipelaelo.

Matšoenyeho a teng ao batho ba a hlahisitseng mabapi le phytoestrogens a kenyelletsa tse latelang:

• Ho hloka thari. Le ha lipatlisiso tse ling li re li-phytoestrogens li ka senya bophelo bo botle ba ho ikatisa, boholo ba lipatlisiso tsena bo entsoe ka mefuta ea liphoofolo, 'me lithuto tse matla tsa batho lia haella (,,).
• Kankere ea matsoele. Patlisiso e fokolang e hokahanya phytoestrogens le kotsi e eketsehileng ea mofets'e oa matsoele. Leha ho le joalo, lithuto tse ling li hlokometse se fapaneng - hore phallo e phahameng ea phytoestrogen e kanna ea hokahanngoa le kotsi e fokotsehileng ().
• Liphello ho lihomone tsa banna tsa ho ikatisa. Ho fapana le tumelo e atileng, liphuputso li bontšitse hore phytoestrogen e kenang ha e na tšusumetso ho lihormone tsa banna tsa thobalano ho batho ().
• Ho fokotsa ts'ebetso ea qoqotho. Bafuputsi ba bang ba amahanya ho kenngoa ha li-isoflavone tsa soya le tlhahiso e fokotsehileng ea lihomone tsa qoqotho. Leha ho le joalo, lithuto tse ngata ho batho ba baholo ba phetseng hantle ha li fumane litlamorao tse matla (,,).

Le ha ho na le bopaki bo fokolang bo tsoang liphuputsong tsa liphoofolo ho fana ka maikutlo a hore phytoestrogens e kanna ea hokahanngoa le mathata ana, lithuto tse ngata tsa batho ha li so fumane bopaki ba sena.

Ntle le moo, liphuputso tse ngata li amahantse phytoestrogen e kenang le melemo e ka bang teng ho tsa bophelo bo botle, ho kenyeletsoa le maemo a tlase a k'holeseterole, matšoao a ntlafetseng a ho ilela khoeli, le ho fokotseha ha kotsi ea lefu la masapo le mofetše oa matsoele (,,,).

Kakaretso Boithuto bo bong ba liphoofolo bo bontšitse likotsi tse ka bang teng bophelong bo amanang le phytoestrogen, empa lipatlisiso tse matla tsa batho lia haella. Ka lehlakoreng le leng, lithuto tse ngata li hokahantse phytoestrogen e kenang le melemo e mengata ea bophelo bo botle le litlamorao tsa ts'ireletso.

Ntlha ea bohlokoa

Li-phytoestrogens li fumaneha lijong tse fapaneng tsa limela.

Ho matlafatsa tlhahiso ea hau ea phytoestrogen, leka ho kenyelletsa tse ling tsa lijo tse matlafatsang le tse monate tse thathamisitsoeng sehloohong sena lijong tsa hau.

Maemong a mangata, melemo ea ho kenyelletsa lijo tse nang le phytoestrogen lijong tsa hau e feta likotsi tse ka bang teng tsa bophelo bo botle.