Pachifukwa ichi, zakudya zopatsa thanzi zimalimbikitsa kudya zakudya zabwino komanso zothandiza kwambiri za amayi ndi phytoestrogens - zinthu zomwe zimathandiza mahomoni achikazi "achibadwa". Iwo ali ndi udindo wa kukongola kwachikazi, mnyamata wautali. Muzinthu zabwino ziti kuti mupeze zozizwitsa izi, zigawo za yin?
Werengani komanso: ndi estrogens ndi chiyani?
Kodi mungayang'ane estrogen?
Mawu amatsenga "estrogens" anabadwa kuchokera ku Greek oistros (chilakolako chosayenerera, chilakolako) ndi majini (evoking). M'chinenero cha sayansi, estrogens ndi mahomoni ogonana omwe amapangidwa mwa amayi ndi mazira. Pogonana ndi amayi, iwo sakhala ndi zotsatira zoopsa. Lidiya yazimayi imayang'aniridwa makamaka ndi testosterone, hormone yamwamuna yomwe ilipo mu thupi la mayi. Estrogens ndi omwe amachititsa kuti mchitidwe ukhale wogwirizana, nthawi yoyamba ya kusamba. Kuwonjezera apo, iwo ndi ojambula zithunzi omwe amapanga thupi la mkazi: zimakhudza kukula kwa bere, kupatsana mafuta ochepa "mwa mtundu wa Aphrodite." Ndi ma estrogens omwe amapereka zodabwitsa kwambiri komanso kusiyana pakati pa m'chiuno ndi m'chiuno pafupifupi masentimita 30.
Mwezi wokhazikika? Chiwerengerochi chikufanana ndi hourglass? Mwinamwake, ndi kuchuluka kwa estrogen, chirichonse chiri mu dongosolo. Mlingo wa estrogen ndi progesterone (mahomoni ena ogonana) amathandizira ntchito yabwino ya matenda osakanikirana, kuchuluka kwa mchere ndi kusinthanitsa khungu. Kuperewera kwa chitukuko cha mankhwala abwino ndi othandizira azimayi angapangitse mavuto a khungu. Ngati msinkhu wawo uli wotsika, msambo umasweka - mpaka kutha kwa "masiku ano". Chiwerengero cha mahomoni ambiri aakazi si ofanana m'moyo wonse. Ndili ndi msinkhu, amakhala ochepa. Ichi ndi chimodzi mwa zifukwa zomwe akazi amafota. Mwa njira, amayi omwe ali ndi mayendedwe otsika a estrogen angasonyeze zizindikiro za ukalamba msanga.
Sungani achinyamata ndi akazi omwe ali ndi mphamvu zochepetsera zomera - chomera chomera cha mahomoni achikazi. Ambiri ali mu soya, zipolopolo za tirigu, broccoli, kolifulawa, zophika, mapiko, mtedza, nyemba, licorice, clover. Phytoestrogens ndi fiber ya fiber. Iwo samabwereza mobwerezabwereza ma "hormone" a mkazi, koma ndi ofanana ndi zochita zawo kwa iwo. Nthawi zambiri kuphatikizapo zakudya zam'madzi ndi zakudya zotchedwa phytoestrogens, mungathe kusunga chiwerengero cha "native" estrogens - komanso ngakhale achinyamata! Komabe, ngati mahomoni sangakhale otetezeka, chakudya "phytoestrogenic" sichingakhale chokhalitsa. Muyenera nthawi zonse kufunafuna chithandizo kuchokera kwa dokotala ndi kumvetsera malangizo ake.
Kudziwa Kuyeza
Choncho, ankaphika msuzi wonunkhira wa broccoli, zokongoletsa zokonzeka soy, ndi mikate ya tiyi yokaphika. Kodi ndiyenera kupempha mwamuna wanga ku tebulo ili? Inde, inde! Estrogens mwazing'ono amapangidwa mwa amuna. Ndipo amayi ndi okwera pamahatchi amakhala nawo mu maselo omwe amachititsa kumva thandizo, kotero iwo ali ndi udindo wa kumva bwino. Ndipotu, estrogen yochulukirapo kwa anthu. Ngati zinthuzi ndizochuluka kwambiri kwa mwamuna, chiwerengero chake chimakhala champhamvu: chifuwa, mimba, m'chiuno chikhale chokwanira.
Imani! Musathamangitse broccoli kuchokera pa mbale yake. Zochita za phytoestrogens ndizochepa kwambiri, malinga ndi kafukufuku wina - zikwi zisanu mobwerezabwereza kuposa esrogens za anthu. Choncho, chakudya chamasana ndi "mankhwala a phytoestrogenic" sichidzasokoneza mgwirizano wa maso. M'malo mwake, zidzakhala zothandiza. Ndipotu, kuphatikizapo phytoestrogens, ali ndi mavitamini ambiri, omwe amathandiza kwambiri amayi ndi abambo. Zopindulitsa kwambiri komanso zothandiza kwambiri amayi zimasungidwa mu soy, mtedza ndi nyemba.
Koma nkofunikanso kuti atsikana achichepere asawonongeke ndi soy. Ngati tizilombo ta tizilombo toyambitsa matenda timapitako kwambiri, timatha kusintha. Kukula kwa mahomoni achikazi sangagwiritsidwe ntchito, koma kutsekedwa, kumawopsyeza kusagwira ntchito pakusamba. Kotero mu chirichonse, kuphatikizapo chakudya, muyenera kusunga muyeso. Nutritionists akulangiza kutsatira mfundo "zonse". Osatengera nthawi, tsiku ndi tsiku chakudya chofanana, ndikusintha menyu. Kenaka zigawo zofunikira kwa ife zidzabwera m'zinthu zachilendo, ndipo mphamvu ya ma hormonal silingagwedezeke.
Gulu lothandizira
Inde, "mahomoni a Wamuyaya Wamuyaya" ndiwo amodzi mwa zomera. Palinso nthano yakuti phytoestrogens kwa zomera zobiriwira padziko lapansi ili ngati chida chotsutsana ndi zinyama zowonongeka. Choncho, ngati ng ombe idadya kwambiri clover (mmodzi mwa atsogoleri okhudzana ndi mahomoni aakazi), iwo adachepetsedwa kuti abereke anawo. Koma komanso kwa anthu osakhala achimwene omwe amathandiza kwambiri amayi (nyama, mkaka, tchizi), pali mafananidwe a mahomoni ogonana.
Kodi nyamazo zidya udzu? Zinthu izi zimawagunda m'mimba pamodzi ndi zomera. Chakudya cha nyama chimakhala ndi majeremusi a nyama. Timafunikanso iwo. Komabe, ntchito yawo ndi yapamwamba kwambiri - zochuluka zawo zingapangitse "kugunda" pakupanga mahomoni a akazi. Choncho, anthu odwala matendawa amawalangiza kuti asadye nyama mu kilogalamu. Malo abwino tsiku ndi tsiku, malinga ndi wotsogolera wathu, ayenera kukhala magawo awiri pa atatu a chakudya chomera: ndiwo zamasamba, zipatso, mkate, cant. Ndipo gawo limodzi mwa magawo atatu alionse ayenera kuperekedwa ku nyama, nsomba, mkaka, kanyumba tchizi.
Zomwe zakhala zikuchitika, zinc ndi mkuwa zikuphatikizapo kupanga estrogens. Ndikofunika kuika chakudya pa mbaleyi ndi tizilombo toyambitsa matenda: chiwindi, impso, nsomba (makamaka oyster - zili ndi mkuwa wochuluka kuchokera ku Neptune), chimanga, tirigu, tirigu, masamba, masamba, masamba, masamba, . Kodi mukufuna kuti muzikhala ndi mankhwala ndi phytoestrogens? Mayi amodzi adzawulula zinthu zabwino zomwe zimapindulitsa akazi, zomwe zimakhala zosavuta kupeza pakhomo.
Zinthu zomwe zili zofanana ndi mahomoni azimayi, omwe ali ndi nyemba zambiri. Mtsogoleri ndi soya. Koma zomwe amakonda ku Japan ndizo zotsutsana kwambiri. Panali soya wosinthika - mphamvu zake pa thupi lathu sizinaphunzire bwino. Njira ina yabwino kwambiri kwa amayi - nyemba, mphodza, nandolo, nandolo, nyemba.
Mbewu zina zachikazi ndi kabichi. Phytoestrogens ali mu kabichi wa mtundu uliwonse: woyera, Brussels, mtundu. Makamaka ambiri mwa broccoli. Kuphatikiza apo, ili ndi mkuwa - ndikofunikira kwambiri kuti kaphatikizidwe ka estrogens mu thupi lathu.
Mbali ya kumtunda kwa njere imakhalanso magwero a phytoestrogens. Ngwazi ndi tirigu. Ambiri mwa oats. Komabe, wokondedwa Hercules ndi mthandizi wamng'ono. Zinthu zopindulitsa za yin zimayika mu chipolopolo cha tirigu.
Zakudya za mkaka ndizozirombo zina. Ng'ombe ndi mbuzi zimadyetsa zomera. Makamaka zinthu zambiri zoterezi mumtchi wovuta. Musanyalanyaze tsogolo. Choyamba, chimapangidwa kuchokera mkaka. Chachiwiri, phytoestrogens imapezeka mu yisiti bowa, kuphatikizapo bowa, yomwe imaphatikizapo kupanga mapangidwe a tchizi. Kodi chakudya ndi nkhungu zimawoneka ngati chowopsa kwambiri? M'madera ena a tchizi wovuta, phytoestrogens ndi zambiri. Idyani zakudya zabwinozi kuti mukhale ndi thanzi - ndipo khalani pamwamba pa ukazi ndi kukongola.
Siyani mankhwala
Osati dontho la mowa? Mfumu ya zinthu zabwino kwambiri zothandiza amayi - mankhwala oledzera - mowa. Zambiri zamtengo wapatali zimamupatsa zibambo, zomwe zimapezeka mu zakumwa zazikulu zamabuku. Koma kodi mowa uyenera kuonedwa ngati mutu wothanzi wa tablecloth-samoboranka? Amuna amwe ayenera kumwa madzi okhawo. Mowa mugulu waukulu wa chidebe ukhoza kuwonetsa kuti masowa amapanga ma exerrogens, ndipo chiwerengero chake chidzakhala ndi chikwama chachikazi. Koma ngakhale amayi amalita a mowa sadzakhala ogwiritsidwa ntchito: amatha kulepheretsa "native" estrogens. Kuonjezera apo, mowa - mankhwala oledzeretsa, amachititsa kudalira. Ndibwino kuti mutengepo ndi zina, zochepa "zakumwa" zakumwa, mwachitsanzo chitsanzo chowongolera.