Abinci mai wadataccen phytoestrogens (da fa'idodin su)

Wadatacce

• 1. Yana rage bayyanar cututtukan jinin al'ada da PMS
• 2. Kula da lafiyar kashi
• 3. Yana hana cutar zuciya da jijiyoyin jini
• 4. Guji matsalolin ƙwaƙwalwa
• 5. Yana hana cutar daji
• 6. Yana hana ciwon suga da kiba
• Haɗakar phytoestrogens a cikin abinci
• Sauran abinci
• Amfani da phytoestrogens a cikin maza

Akwai wasu abinci na asalin tsirrai, kamar su kwayoyi, ƙwayoyin mai ko kayan waken soya, waɗanda ke ƙunshe da mahaɗan kama da estrogens na ɗan adam kuma, don haka, suna da irin wannan aikin. Wadannan mahadi sune mahadi da aka sani da phytoestrogens.

Wasu misalan phytoestrogens da ke cikin abinci sun haɗa da isoflavones, flavones, terpenoids, quercetins, resveratrol da lignins.

Amfani da wannan nau'in abinci na iya samun fa'idodi da dama ga lafiyar jiki, musamman yayin al'ada ko kuma ga mata waɗanda ke fama da tashin hankali na premenstrual, wanda aka fi sani da PMS.

Babban fa'idodin hada wannan nau'in abinci a cikin abincin sune:

1. Yana rage bayyanar cututtukan jinin al'ada da PMS

Phytoestrogens na taimakawa wajen magance alamomin jinin haila, musamman zufa da daddare da zafi mai zafi. Bugu da kari, suna kuma bada kyakyawar kulawa game da alamomin cututtukan premenstrual, tunda suna daidaitawa da daidaita matakan estrogen a cikin jiki.

2. Kula da lafiyar kashi

Rashin iskar estrogen yana kara kasadar wahala daga sanyin kashi, musamman a matan da basu gama haihuwa ba. Wannan saboda estrogens ne da farko ke da alhakin magance ayyukan sauran kwayoyin halittar da ke inganta haɓakar ƙashi, ƙari ga hana ɓarkewar alli, wanda ke sa ƙasusuwa ƙarfi da lafiya.

Don haka, cin abinci mai wadataccen phytoestrogens na iya zama kyakkyawar dabara don ƙoƙarin kiyaye matakan estrogen da kyau a tsara su, hana ƙoshin lafiya.

3. Yana hana cutar zuciya da jijiyoyin jini

Phytoestrogens kuma suna taimakawa wajen hana cututtukan zuciya, tunda sun inganta maida hankalin lipids a cikin jini, rage samuwar daskarewa, inganta hawan jini kuma suna da aikin antioxidant.

Wasu nazarin suna ba da shawarar cewa isoflavones sune manyan abubuwan da ke haifar da aikin antioxidant, rage mummunar cholesterol (LDL), hana haɗuwarsa a jijiyoyin don haka rage haɗarin atherosclerosis.

4. Guji matsalolin ƙwaƙwalwa

Wafin ƙwaƙwalwa yawanci yakan shafi bayan gama al'ada, saboda raguwar ƙirar isrogens a jikin mace. Don haka, wasu nazarin suna nuna cewa shan phytoestrogens na iya taimakawa wajen magance rashin ƙwaƙwalwar, idan yana da alaƙa da raguwar isrogens, banda alama yana rage haɗarin Alzheimer da rashin hankali.

5. Yana hana cutar daji

Phytoestrogens, musamman ma lignans, suna da damar yin maganin kawancen saboda suna da karfi mai maganin antioxidant wanda ke taimakawa rage kumburi da kuma kare kwayoyin jikin mutum daga tasirin 'yan iska na kyauta. Don haka, an danganta wannan nau'in phytoestrogen, a wasu nazarce-nazarcen, da rage barazanar kamuwa da cutar kansa ta mama, mahaifa da ta prostate.

Ana iya samun Lignans a cikin abinci irin su flaxseed, waken soya, kwayoyi da iri. Ana ba da shawarar cinye cokali 1 na flaxseed a rana don samun irin wannan tasirin, wanda za a iya ƙara shi da yogurts, bitamin, salads ko kan 'ya'yan itatuwa.

6. Yana hana ciwon suga da kiba

Phytoestrogens suna da tasiri akan matakin samar da insulin, suna taimakawa wajen kiyaye shi da kuma sauƙaƙa kula da matakan sukarin jini, wanda hakan zai iya hana fara cutar suga.

Bugu da kari, wasu binciken sun ba da shawarar cewa phytoestrogens kuma na iya sauya kayan adon, su taimaka wajen rage shi da hana kiba.

Haɗakar phytoestrogens a cikin abinci

Tebur mai zuwa yana nuna adadin phytoestrogens a kowace gram 100 na abinci:

Sauran abinci

Baya ga waken soya da flaxseed, sauran abinci wadanda suma sune tushen magungunan phytoestrogens sune:

• 'Ya'yan itãcen marmari apple, rumman, strawberry, cranberries, inabi;
• Kayan lambu: karas, yam;
• Hatsi: hatsi, sha'ir, ƙwayar alkama;
• Mai: man sunflower, man soya, man almond.

Kari akan haka, yawancin masana'antun masana'antu irin su kukis, taliya, burodi da waina kuma suna dauke da nau'ikan waken soya, kamar su mai ko cirewar waken soya a cikin kayan.

Amfani da phytoestrogens a cikin maza

Babu cikakkiyar shaidar kimiyya da ke tattare da shan phytoestrogens a cikin maza da matsalolin rashin haihuwa, canjin matakan testosterone ko rage ingancin maniyyi, duk da haka, ana buƙatar ci gaba da karatu.