Zikhona ekutyeni kwabantu ukongeza kwi macro y micronutrients, uthotho lwezinto ezingezizo izondlo, ezisebenza ngokutya, ezisekwe kwizityalo, kunye nezinto ezibalulekileyo kwezempilo, ezaziwa njenge phytoestrogens.
Los phytoestrogens Zizityalo ezihlanganisiweyo, ii-phytochemicals, ngaphandle kwe-steroids, zezakhiwo ezahlukeneyo. Zifumaneka kuninzi iziqhamo, imifuno kunye neenkozo. I phytoestrogens ikakhulu flavonoidsEzi zezona zaziwa kakhulu, ziyasebenza kwaye kufanelekile ukuba zisetyenziswe ngabantu.
Isoflavones: bakwi zesoya kunye I-clover ebomvu.
Zizona zinamandla kakhulu kwimbono ye-estrogenic.
Isoflavones yokutya: UGenistein y Daidzein, zikwi imifuno (soy, chickpeas, lentils, iimbotyi).
Su indlela yokusebenza yenziwa ngokutshintshwa ziintyatyambo zamathumbu, idityaniswa yatshintshwa sisibindi.
- zesoya: umthombo omkhulu we isoflavones.
Ingatyiwa njengeembotyi zesoya okanye iimveliso ezivela kubo: iiproteyin ezibunjiweyo, ubisi lwesoya, umgubo wesoya, imiso (Unama isoyakunye netofu (Tofu), kunye neembotyi zesoya ezinegwele.
Kuyacetyiswa ukuba kusetyenziswe Iprotheni yesoya njengendawo yenyama. Ukusetyenziswa kwesoy kufuneka kube ubuncinci iigram ezingama-20 / ngosuku.
- I-clover ebomvu (Ukuzenzisa): ngomnye umthombo we isoflavones.
Iimveliso zayo emva kokusetyenziswa zidibene ngaphakathi imvelaphi y daidzein.
Ezi khompawundi ziyafana ne estradiol (E 2) ngohlobo lwayo kunye nomsebenzi wayo omncinci we-estrogenic.
Lignan (hayi i-flavonoid): ikwi imbewu yeflakisi.
- Ilineni:
Ingumhlaba ngexesha lokusetyenziswa ukuze usebenzise i lignan bonisa phantsi kwegobolondo; Ngaphandle koko, ayifakwanga ithumbu kwaye ayiwenzi umsebenzi wayo.
Imbewu kufuneka ihlale inolawulo olungqongqo lomgangatho kwaye ikhetheke ngokukodwa ekusebenziseni abantu.
Los phytoestrogens banokuziphatha njengabo i-estrogen agonists okanye abachasi. Olunye unyango kunyango lweHormone Therapy (HRT) lusekwe phytoestrogens.
Ukutya okuphezulu kakhulu kwi-Phytoestrogens:
- Imbewu yeflakisi
- Iimbotyi zesoya
- Tofu
- Iyogathi yesoy
- Imbewu yeSesame
- Isonka seflakisi
- Isonka seMultigrain
- Ubisi lweSoy
- I-Humus
- Ajo
Imvelaphi | Inqaku likaGqirha José Nader (ugqirha wamazinyo)
Ndizama ukufaka ngokuthe ngcembe iimveliso ezinexabiso lesondlo ezifana nesoya, amandongomane, iilentile kukutya kwam. iiamangile, iflakisi, njl. Ke ndizama ukubuyisa ubunzima bethambo kuba ndinengxaki ye-osteoporosis, ngovuyo namhlanje kukho ulwazi oluninzi.