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Amayi ambiri amakhala okonzeka kupita pansi pa mpeni kuti atenge mabere akulu. Koma, pali zoopsa zomwe zimachitika chifukwa cha opaleshoni yopangira mawere yomwe imaphatikizira kuphulika kwa mawere, zotupa zooneka bwino kapena kugundana m'mabere, zovuta zomwe zimadza chifukwa cha anesthesia, matenda, hematoma ndi kutaya magazi, zovuta zamankhwala monga mavuto a chithokomiro kapena fibromyalgia. Izi zikuwoneka zowopsa, sichoncho? Chifukwa chake, bwanji osayendera njira yachilengedwe yokulitsira kukula kwa bere lanu mwa kudya zakudya zokhala ndi estrogen?
Zakudya monga nthangala za zitsamba, mbewu za fulakesi, nyemba za soya ndi zina zambiri, zili ndi phytoestrogen (estrogen yochokera ku chomera), yomwe ingakuthandizeni kukulitsa gawo lanu la estrogen kotero kuti zithandizire kukula kwa mawere. Kugwiritsa ntchito zakudya zathanzi zotere za estrogen kumakupatsani zotsatira zabwino mosataya nthawi.
Chinthu china chabwino pazakudya za estrogen ndi mavitamini omwe ali nawo. Mavitamini amphamvu awa amathandizanso pakukula kwa m'mawere komanso kukulitsa thanzi la m'mawere.
Kodi Estrogen Amathandizira Bwanji Kukula M'mawere?
Kudya zakudya zokhala ndi estrogen ndi njira yabwino kwambiri yokulitsira kukula kwa bere lanu. Estrogen ndiye mahomoni achikazi omwe amachititsa kuti thupi lanu likhale lopindika komanso mabere anu amawoneka okulirapo. Panthawi yakutha msinkhu, mahomoni a estrogen amafunikira kwambiri kuti asinthe thupi la mtsikana kukhala mkazi. Hormone imayambitsa kusamba kwanu komwe kumapangitsa kuti thupi lanu likhale lopindika ndikuwonjezera kukula kwa mawere.
Kuyambira ali ndi zaka 12 mpaka 16, thupi la mayi limakhala ndi estrogen yambiri ndipo ino ndi nthawi yomwe thupi limasinthika mosiyanasiyana. Komabe, pamene kutha msinkhu kumaima, kuchuluka kwa estrogen m'thupi kumachepetsedwa kusiya mabere anu kuti akhalebe ofanana mmoyo wanu wonse.
Chifukwa chake, kuti mabere anu aziwoneka okulirapo ngakhale mutatha msinkhu muyenera kungodya zakudya zowonjezera za estrogen.
1. Ndine
Mkaka wa soya ndi gwero labwino kwambiri la ma isoflavones omwe amatsanzira mahomoni achikazi a estrogen omwe amachulukitsa kukula kwa minofu ya m'mawere. Mkaka wa soya umapangidwa kuchokera ku soya omwe amathanso kudyetsedwa pakukula kwa mawere. Kuphatikiza apo, kudya kwa zinthu za soya kumalumikizidwa ndi chiopsezo chochepa cha khansa ya m'mawere, malinga ndi kafukufuku [1] .
Imwani kapu ya mkaka wa soya m'mawa uliwonse ndikuwonjezera soya m'masaladi anu kapena wiritsani ndikhale nawo m'mawa.
2. Fennel Mbewu
Pachikhalidwe, asing'anga agwiritsa ntchito nthanga za fennel kukonza thanzi la bere kwa amayi omwe akuyamwitsa. Mbewu za fennel zimabzala ma phytoestrogens omwe ndi ofunikira kukulitsa mawere. Mbeu za Fennel zimadziwikanso kuti zimakhala ndi mahomoni achilengedwe, flavonoids ndi mamolekyulu osiyanasiyana onunkhira ngati estragole, anethole ndi fenshon omwe amathandizira kupanga matupi a mawere ndikuwonjezera kutsekemera kwa mkaka [ziwiri] .
3. Mkaka
Mkaka ndi zinthu zina za mkaka mumakhala mahomoni oberekera ofanana ndi omwe amapezeka mthupi lathu. Mwachitsanzo, mkaka wa ng'ombe umadziwika kuti uli ndi mahomoni onse monga estrogen, prolactin ndi progesterone zomwe ndizofunikira pakupanga mkaka. Popeza mkaka uli ndi estrogen, imathandizanso pakukula kwa mabere. Wiritsani kapu ya mkaka ndikumwa m'mawa ndi usiku.
4. Beetroots ndi beet amadyera
Aliyense amadziwa kuti beetroots ali ndi chitsulo chambiri, koma kupatula apo beetroots ndi beet amadyera ali ndi kuchuluka kwa estrogen ndipo amakhala ndi boron, yomwe imathandizira kuphatikizira kwa estrogen mthupi. Izi zimathandizira thupi lanu ndi estrogen, potero zimapangitsa kukula kwa mawere mwachilengedwe.
5. Kaloti
Kaloti amadziwika chifukwa cha beta-carotene, antioxidant, ndi michere ndi mavitamini ena ofunikira. Masamba amtundu wa lalanje ndi njira ina yothandizira kukulitsa chifuwa chanu mwachilengedwe chifukwa imakhala ndi zotsogola za estrogen. Kaloti imakhalanso ndi ulusi wosakanikirana womwe umathandizira kuchotsa maestrogeni owonjezera mthupi chifukwa kuchuluka kwa ma estrogen kumatha kubweretsa kutupa ndi kukoma mtima m'mawere, zotupa za fibrocystic m'mabere [3] .
6. Mtedza
Mtedza wokhala ndi estrogen kapena phytoestrogen wambiri umaphatikizapo pistachios, walnuts, cashews, mtedza ndi pecans. Pistachios amadziwika pamndandanda wazomwe zili ndi phytoestrogen. Maamondi, ma cashews ndi mtedza nawonso ndi gwero labwino kwambiri la phytoestrogens lomwe lingakupatseni kuchuluka kowonjezera kwa estrogen mthupi [4] , [5] .
7. Papaya
Papaya ndi chipatso china chokhala ndi estrogen. M'malo mwake, kumwa msuzi wa papaya ndi mkaka kumawerengedwa ngati njira yabwino yachilengedwe yokulitsira kukula kwa bere lanu mwachilengedwe. Komabe, onetsetsani kuti simumamwa mopitirira muyeso chifukwa zingayambitse kutsegula m'mimba. Amayi oyembekezera sayeneranso kuganizira zakumwa zakumwa izi.
Ngati mulibe vuto la lactose, idyani magawo a papaya mukadya.
8. Mbewu za Fenugreek
Mbeu za Fenugreek ndi chakudya china chomwe chili ndi phytoestrogen yomwe imalimbikitsa kukula kwamatenda a mammary. Takhala tikuganiza kuti mbewu izi ndizabwino kokha kuti muchepetse thupi ndikupangitsa kukula kwa tsitsi. Ma phytoestrogens ndi diosgenin omwe amapezeka mu mbewu za fenugreek amalimbikitsa mahomoni a prolactin omwe amakhudzana ndi kukula kwa mawere [6] .
Mutha kukhala ndi tsp fenugreek imodzi tsiku lililonse kapena kupaka mafuta azitsamba pamawere anu ndikutikita.
9. Mbewu
Mbewu zokhala ndi estrogen yayikulu imaphatikizira nthanga, nthangala za zitsamba, mbewu za mpendadzuwa, ndi nthanga za dzungu. Zonsezi zimawerengedwa kuti ndi zabwino pakukula ndi mabere. Ziphuphu ndi chakudya chachilengedwe chothandiza m'mawere chomwe chimakulitsa kukula kwa minofu ya m'mawere ndikuwapangitsa kuwoneka wokulirapo. Sesame, dzungu, ndi mpendadzuwa zimathandizanso kukulitsa kuchuluka kwa estrogen m'thupi, motero kumalimbikitsa kukula kwa mabere.
10. Zakudya Zam'madzi
Kudya nsomba zam'madzi monga nkhanu, nkhono, ndi nkhono zimatha kukulitsa mawere. Kodi mukudziwa? Zakudya zam'nyanja izi zimakhala ndi manganese ambiri omwe amapangitsa mahomoni ogonana m'thupi ndipo chifukwa chake kukula kwa mawere kumawonjezeka. Phatikizanipo zakudya izi pa chakudya chanu cha tsiku ndi tsiku ndipo muone zotsatira zake!
11. Zipatso
Zipatso monga nthochi, yamatcheri, makangaza, maapulo, mavwende ndi zina zotero, zimatha kukulitsa kukula kwa bere mwachilengedwe. Chifukwa zimathandizira kukulitsa kutulutsa kwa estrogen mthupi ndikuchepetsa kuchuluka kwa testosterone kuti ikupatseni mawere olimba komanso owoneka bwino. Komanso, zipatso izi zimakhala ndi mavitamini ndi michere yambiri yomwe ingakuthandizeni kukhala ndi thanzi labwino m'mawere anu.
12. Mafuta a azitona
Mafuta a maolivi ali ndi ma antioxidants ambiri monga vitamini E omwe amathandiza kuteteza thupi kuti lisawonongeke kwambiri. Kusisita mafuta pa bere kumapangitsa khungu la mabere anu kukhala lonyowa komanso lolimba lomwe limathandizira pakuwonekera kwanu. Sankhani mafuta azitona apamwamba kwambiri ndipo perekani madontho pang'ono pachifuwa ndikuthikita ndi manja anu mozungulira.
13. Alfalfa amaphuka
Zipatso za Alfalfa zimadziwikanso ndi kukula kwa bere chifukwa chakupezeka kwa phytoestrogen chopangidwa ndi isoflavone chomwe chimalimbikitsa kukula kwa mabere ndi mkaka wa m'mawere. Kuphatikiza apo, zipatso za nyemba zimayamikiridwa chifukwa cha mavitamini ndi michere yomwe amagwiritsidwa ntchito pochiza impso, chikhodzodzo ndi prostate. Mutha kudya zipatso za alfalfa powonjezera m'masaladi kapena masangweji anu.
14. Pueraria mirifica
Pueraria mirifica ndi imodzi mwazitsamba zothandiza kwambiri zomwe zimagwiritsidwa ntchito pakukulitsa mawere [7] . Chitsamba chimenechi chimakhala ndi phytoestrogen wochuluka kwambiri kuposa zitsamba zilizonse. Ichi ndichifukwa chake zitsamba za pueraria mirifica zimawerengedwa kuti ndi imodzi mwazitsamba zomwe zingalimbikitse kukula kwa mawere. Komabe, pali zovuta zina zomwe zimakhudzana ndi zitsamba monga nseru, kupweteka mutu, chizungulire, ndi zina zambiri.
15. Clover wofiira
Red clover ndi chomera chomwe chikufalikira chomwe chimagwiritsidwa ntchito ngati njira ina yothetsera chifuwa, zovuta zamitsempha yam'mimba ndi khansa zina. Lili ndi michere monga calcium, niacin, phosphorous, thiamine, magnesium, potaziyamu ndi vitamini C. Red clover imathandizanso kukulitsa mawere chifukwa cha phytoestrogen yomwe ili nayo. Ma phytoestrogens ena ofiira ofiira amakhala ndi genistein yomwe imamangirira kuma estradiol receptors omwe amachititsa kuti mawere akule.
Chotsitsacho chimagwiritsidwa ntchito m'njira zambiri kuyambira kuchigwiritsa ntchito kupisitsa mabere kukhala nacho ngati kapisozi ndi tiyi.
16. Chilazi chotchire
Akatswiri ambiri azitsamba amalimbikitsa chilazi chakutchire kuti chikule chifukwa chakuti chimakhala ndi diosgenin, phytoestrogen yomwe imathandizira kukulitsa mawere. Pa kafukufuku yemwe adachitika, azimayi 24 athanzi atatha msambo amapatsidwa 390 g yam yam masiku 30. Zotsatira za kafukufukuyu zidachulukitsa kuchuluka kwa seramu ya estrone (26%), mahomoni ogonana omwe amamanga globulin (9.5%), ndikuwonjezeka kwa estradiol (27%) [8] .
17. Dong quai mizu
Muzu wa dong quai umagwiritsidwa ntchito ngati mankhwala kwa azimayi chifukwa chakusamba kwawo komanso kutha msinkhu. Zimakulitsa mawere anu chifukwa chakupezeka kwa mankhwala otchedwa isoflavone omwe amathyoledwa ndi thupi kukhala estrogen, yomwe ndi hormone yayikulu yomwe imayambitsa kukula kwa mawere. Kuphatikiza apo, muzu umatonthozanso minofu ya m'mawere.
Chifukwa chake, ngati mukuyang'ana njira zokulitsira kukula kwa bere lanu mwachilengedwe, kudya izi kungakuthandizeni.
