11 Abincin wadataccen Estrogen

Wadatacce

• Ta yaya phytoestrogens ke shafar lafiyar ku?
• 1. 'Ya'yan flax
• 2. Waken soya da edamame
• 3. 'Ya'yan itacen da aka bushe
• 4.Sesame
• 5. Tafarnuwa
• 6. Peaches
• 7. Berry
• 8. Alkama
• 9. Tofu
• 10. Kayan marmarin gishiri
• 11. Tempeh
• Shin phytoestrogens na da haɗari?
• Layin kasa

Estrogen wani hormone ne wanda ke haɓaka jima'i da haɓakar haihuwa.

Duk da yake a cikin maza da mata na kowane zamani, yawanci ana samunsa a matakan mafi girma a cikin mata masu haihuwa.

Estrogen yana aiwatar da ayyuka da dama a jikin mace, gami da daidaita yanayin haila da girma da ci gaban mama ().

Koyaya, yayin al’ada matakan isrogen na mata suna raguwa, wanda zai iya haifar da bayyanar cututtuka kamar walƙiya mai zafi da zufa cikin dare.

Phytoestrogens, wanda aka fi sani da estrogen mai cin abinci, mahaɗar tsire-tsire ne na halitta wanda zai iya yin aiki irin na estrogen da jikin mutum yake samarwa.

Anan akwai mahimman hanyoyin 11 na estrogens na abinci.

Ta yaya phytoestrogens ke shafar lafiyar ku?

Phytoestrogens suna da irin wannan tsarin sunadarai irin na estrogen kuma suna iya kwaikwayon ayyukanta na hormonal.

Phytoestrogens suna haɗuwa da masu karɓar estrogen a cikin ƙwayoyinku, mai yiwuwa ya shafi aikin estrogen cikin jikin ku duka ().

Koyaya, ba duk phytoestrogens suke aiki iri ɗaya ba.

Phytoestrogens an nuna suna da sakamako na estrogenic da antiestrogenic. Wannan yana nufin cewa, yayin da wasu phytoestrogens suke da sakamako irin na estrogen da kuma kara karfin estrogen a jikinku, wasu kuma suna toshe tasirinsa kuma suna rage matakan estrogen ().

Saboda ayyukansu masu rikitarwa, phytoestrogens suna ɗayan batutuwa masu rikici cikin abinci da lafiya.

Duk da yake wasu masu bincike sun nuna damuwa cewa yawan cin abinci na phytoestrogens na iya haifar da rashin daidaituwa na hormonal, yawancin shaidu sun danganta su da tasirin lafiya mai kyau.

A zahiri, karatuttukan karatu da yawa sun haɗu da cin abincin phytoestrogen tare da rage matakan cholesterol, ingantattun alamomin menopausal, da ƙananan haɗarin osteoporosis da wasu nau'o'in ciwon daji, gami da kansar mama (,,).

Takaitawa Phytoestrogens na iya samun tasirin estrogenic ko antiestrogenic. Mafi yawan binciken sun hada phytoestrogens zuwa wasu fa'idodin kiwon lafiya.

1. 'Ya'yan flax

'Ya'yan Flax ƙananan ne, zinariya ko launin ruwan kasa masu launin da ba su daɗe da samun ƙarfi ba saboda fa'idodin lafiyarsu.

Suna da wadataccen arziki a cikin lignans, ƙungiyar mahaɗan sunadarai waɗanda ke aiki azaman phytoestrogens. A zahiri, ƙwayoyin flax sun ƙunshi lignans har sau 800 fiye da sauran abincin tsirrai (,).

Nazarin ya nuna cewa kwayoyin halittar jiki da ake samu a cikin 'flax seed' na iya taka muhimmiyar rawa wajen rage barazanar kamuwa da cutar sankarar mama, musamman a matan da suka tashi daga lokacin haihuwa (,).

Takaitawa 'Ya'yan flax sune tushen wadatattun kayan laushi, mahaɗan sinadarai waɗanda suke aiki azaman phytoestrogens. Cin ƙwayoyin flax an haɗa shi da raguwar haɗarin cutar sankarar mama.

2. Waken soya da edamame

Ana sarrafa waken soya a cikin kayayyakin shuka da yawa, kamar su tofu da kuma tempeh. Hakanan za'a iya jin daɗin su duka azaman edamame.

Wake Edamame kore ne, waken soya da ba a balaga ba galibi ana sayar da shi a daskararre kuma ba a kwance shi a cikin kwasfansu.

Dukkan waken soya da edamame suna da alaƙa da fa'idodi da yawa na kiwon lafiya kuma suna da wadataccen furotin da yawancin bitamin da ma'adanai (,).

Hakanan suna da wadataccen phytoestrogens da aka sani da isoflavones ().

Soy isoflavones na iya samar da aiki irin na estrogen a cikin jiki ta hanyar kwaikwayon tasirin estrogen na halitta. Suna iya haɓaka ko rage matakan estrogen na jini ().

Studyaya daga cikin binciken ya gano cewa matan da suka ɗauki ƙarin furotin na waken soya na makonni 12 sun sami raguwar matsakaici a cikin matakan estrogen na jini idan aka kwatanta da ƙungiyar kulawa.

Masu binciken sun ba da shawarar cewa wadannan tasirin na iya taimakawa wajen kariya daga wasu nau'ikan cutar sankarar mama ().

Tasirin soy isoflavones akan matakan estrogen na mutum yana da rikitarwa. A ƙarshe, ana buƙatar ƙarin bincike kafin a iya yanke shawara.

Takaitawa Waken soya da edamame suna da wadataccen isoflavones, wani nau'in phytoestrogen. Soy isoflavones na iya shafar matakan estrogen na jini a jikinku, kodayake ana buƙatar ƙarin bincike.

3. 'Ya'yan itacen da aka bushe

'Ya'yan itacen da aka bushe suna da wadataccen abinci mai gina jiki, masu daɗi, kuma suna da sauƙin jin daɗin ciye-ciye.

Hakanan sune tushen tushen ƙwayoyin halittar jiki ().

Dates, prunes, da bushewar apricots kaɗan ne daga cikin busassun kayan abinci mafi yawa a cikin phytoestrogens ().

Mene ne ƙari, 'ya'yan itacen da aka bushe suna cike da zare da sauran muhimman abubuwan gina jiki, yana mai da su lafiyayyen abun ciye-ciye.

Takaitawa 'Ya'yan itacen da aka bushe sune tushen tushen phytoestrogens. Busasshen apricots, dabino, da prunes wasu daga cikin busassun fruitsa fruitsan itace ne tare da mafi girman abun cikin phytoestrogen.

4.Sesame

'Ya'yan itacen Sesame kanana ne, wadanda aka cika dasu da fiber wadanda ake hada su a cikin jita-jita na Asiya don kara dandano mai dadi da dandano mai gina jiki.

Hakanan suna da wadataccen phytoestrogens, tsakanin sauran mahimman abubuwan gina jiki.

Abin sha'awa, binciken daya gano cewa amfani da ƙwayar sesame seed foda na iya shafar matakan estrogen a cikin matan postmenopausal ().

Matan da ke wannan binciken sun sha gram 50 na garin na essame a kullum tsawon makonni 5. Wannan ba kawai haɓaka aikin estrogen ba ne kawai amma kuma ya inganta ƙwayar cholesterol na jini ().

Takaitawa Sesame tsaba shine tushen tushen phytoestrogens. Ana nuna cin 'ya'yan itacen sesame a kai a kai don kara hawan estrogen a cikin mata masu haila.

5. Tafarnuwa

Tafarnuwa sanannen sinadari ne wanda ke ƙara dandano da ƙanshi a abinci.

Ba wai kawai ana ɗaukarsa ba don halayenta na kayan abinci amma kuma sananne ne don ƙimar lafiyar sa.

Kodayake karatu game da tasirin tafarnuwa a cikin mutane yana da iyaka, karatun dabba da yawa ya nuna yana iya tasiri cikin matakan estrogen na jini (,,).

Bugu da ƙari, nazarin da aka yi na tsawon wata guda wanda ya shafi mata masu aure bayan an gama aure ya nuna cewa ƙarin man mai tafarnuwa na iya ba da tasirin kariya game da zubar kashi da ya shafi ƙarancin estrogen, kodayake ana buƙatar ƙarin bincike ().

Takaitawa Tare da dandano na musamman da fa'idodin kiwon lafiya, tafarnuwa tana da wadataccen phytoestrogens kuma yana iya taimakawa rage ƙashin ƙashi da ke da alaƙa da rashi estrogen. Koyaya, ana buƙatar ƙarin bincike a cikin mutane.

6. Peaches

Peaches 'ya'yan itace ne mai zaki mai dauke da launin fari da kuma fata mai laushi.

Ba kawai suna cike da bitamin da ma'adanai bane amma har ma suna da wadataccen ƙwayoyin jiki waɗanda ake kira lignans ().

Abin sha'awa, nazarin karatu yana nuna cewa abinci mai wadataccen lignan na iya rage haɗarin cutar sankarar mama da kashi 15% a cikin mata masu haila. Wannan yana da alaƙa da tasirin lignans akan samarwar estrogen da matakan jini, da bayyanar su da jiki ().

Takaitawa Peach mai dadi ne, mai dadi, kuma an shirya shi da kayan abinci iri-iri. Suna da wadata a cikin lignans, nau'in phytoestrogen.

7. Berry

An daɗe ana sanar da Berries saboda fa'idodi masu yawa na kiwon lafiya.

An loda su da bitamin, ma'adanai, zare, da mahaɗan tsire-tsire masu amfani, gami da phytoestrogens.

Strawberries, cranberries, da raspberries sune tushen wadatar musamman (,,).

Takaitawa Wasu 'ya'yan itace suna da wadataccen phytoestrogens, musamman strawberries, cranberries, da raspberries.

8. Alkama

Itacen alkama shine tushen tushen phytoestrogens, musamman lignans ().

Wasu bincike na kwanan wata a cikin mutane sun nuna cewa ƙwayar alkama mai fiber ta rage matakan isrogen na mata (,,).

Koyaya, waɗannan sakamakon suna iya kasancewa ne saboda ƙwayoyin fiber mai yawa na alkamar alkama kuma ba lallai bane ya ƙunshi abun cikin layin ().

Daga qarshe, ana buqatar karin bincike don fahimtar cikakkiyar tasirin alkamar alkama game da yaduwar matakan estrogen a cikin mutane.

Takaitawa Bakin alkama yana da wadataccen phytoestrogens da fiber, wanda zai iya rage matakan estrogen. Koyaya, ana buƙatar ƙarin bincike.

9. Tofu

Ana yin Tofu daga madarar waken soya da aka matse a cikin tsaffin fararen fuloti. Yana da sanannen tushen tushen furotin mai tushe, musamman a cikin ganyayyaki da cin ganyayyaki.

Hakanan mahimmin tushe ne na phytoestrogens, galibi isoflavones.

Tofu yana da mafi girman abun cikin isoflavone na duk kayan waken soya, gami da dabbobin da ake hada waken soya da ruwan sha ().

Takaitawa Ana yin Tofu ne daga madarar waken soya wanda aka tara shi a cikin tsaffin fararen tolo. Yana da tushen tushen isoflavones, wani nau'in phytoestrogen.

10. Kayan marmarin gishiri

Kayan marmari na gishiri babban rukuni ne na shuke-shuke tare da nau'ikan dandano, laushi, da abubuwan gina jiki.

Farin kabeji, broccoli, Brussels sprouts, da kabeji duk kayan marmari ne masu gicciye masu wadatar phytoestrogens ().

Farin kabeji da broccoli suna da wadataccen secoisolariciresinol, wani nau'in lignan phytoestrogen ().

Bugu da ƙari, Brussels sprouts da kabeji suna da wadata a cikin coumestrol, wani nau'in kwayar halitta wanda aka nuna don nuna aikin estrogenic ().

Takaitawa Kayan marmari masu gishiri suna da wadataccen phytoestrogens, gami da lignans da coumestrol.

11. Tempeh

Tempeh shine kayan kwalliyar waken soya da kuma maye gurbin nama mara nama.

Ana yin sa ne daga waken soya waɗanda aka tatsa da kuma aka matse shi cikin kek mai ƙarfi, mai yawa.

Tempeh ba shine kawai kyakkyawan tushen furotin, prebiotics, bitamin, da kuma ma'adanai ba amma har ma da wadataccen tushen phytoestrogens, musamman isoflavones (33).

Takaitawa Tempeh shine maye gurbin nama na ganyayyaki da aka yi da waken soya. Kamar sauran kayan waken soya, tempeh yana da wadataccen isoflavones.

Shin phytoestrogens na da haɗari?

Fa'idodin kiwon lafiya na cinye abinci mai wadataccen phytoestrogen mai yiwuwa ya fi ƙarfin haɗarin da ke tattare da shi, don haka waɗannan abinci za a iya cinye su cikin aminci cikin tsari.

Koyaya, iyakantaccen bincike ya nuna cewa akwai wasu haɗari da rikitarwa masu alaƙa da yawan shan phytoestrogens. Wadannan binciken sun gauraya kuma basu cika ba, saboda haka ana bukatar karin bincike a cikin mutane.

Don haka, yanke shawara mai ƙarfi game da haɗarin abubuwan da ke cikin kwayoyin halitta ya kamata a kusanci su da shakku.

Damuwar damuwar da mutane suka tabo game da kwayoyin halittar jiki sun hada da masu zuwa:

• Rashin haihuwa. Duk da yake wasu bincike suna cewa phytoestrogens na iya cutar da lafiyar haihuwa, yawancin binciken an gudanar da shi ne akan dabbobin dabbobi, kuma karancin karatun dan adam ya rasa (,,).
• Ciwon nono. Ayyadaddun bincike ya danganta phytoestrogens zuwa haɗarin cutar kansa ta mama. Duk da haka, wasu nazarin sun lura da akasin haka - yawan cin abincin phytoestrogen na iya kasancewa da alaƙa da raguwar haɗari ().
• Hanyoyi akan kwayoyin halittar haihuwa na maza. Akasin shahararren imani, karatu ya nuna cewa cin abincin phytoestrogen ba shi da wani tasiri a kan kwayoyin halittar namiji a cikin mutane ().
• Rage aikin thyroid. Wasu masu bincike sun haɗu da cin soy isoflavones tare da rage aikin samarda hormone. Koyaya, yawancin karatu a cikin manya masu lafiya basu sami mahimman sakamako ba,,,).

Duk da yake akwai tabbaci mai rauni daga nazarin dabba don nuna cewa phytoestrogens na iya kasancewa da alaƙa da waɗannan rikitarwa, yawancin karatun ɗan adam ba su sami shaidar wannan ba.

Bugu da ƙari, yawancin karatu sun haɗu da cin abincin phytoestrogen tare da fa'idodin kiwon lafiya, gami da ƙananan ƙwayoyin cholesterol, ingantattun alamomin haihuwa, da rage haɗarin osteoporosis da ciwon nono (,,,).

Takaitawa Wasu nazarin dabba sun gano yiwuwar haɗarin lafiyar da ke tattare da cin abincin phytoestrogen, amma bincike mai ƙarfi na ɗan adam ya rasa. Akasin haka, yawancin karatu sun danganta cin abincin phytoestrogen zuwa fa'idodin kiwon lafiya da yawa da tasirin kariya.

Layin kasa

Ana samun phytoestrogens a cikin nau'ikan abinci iri-iri.

Don haɓaka abincin ku na phytoestrogen, gwada haɗa wasu daga cikin abubuwan gina jiki da abinci masu daɗi waɗanda aka jera a cikin wannan labarin a cikin abincinku.

A mafi yawan lokuta, fa'idodi da suka hada da waɗannan abinci masu wadataccen phytoestrogen a cikin abincinku sun fi duk wani haɗarin lafiya haɗari.