Ukudla Okuyi-10 Okwehlisa I-Estrogen (nokuthi Ukudla Kuyithinta Kanjani I-Estrogen)

Impilo yama-hormone ibalulekile enhlalakahleni yethu. Njengezithunywa zamakhemikhali zomzimba, amahomoni ayingxenye yezinqubo nezimpawu ezihlukahlukene. Kuzo zonke izigaba zokuphila, ama-hormone adlala indima. Balawula yonke into kusukela ekukhuleni kuye ukushayela ucansi, ukuzala, umzimba, impilo yesikhumba, nokuningi. Ekhiqizwe ezindlala ze-endocrine, lawa makhemikhali anethonya ahamba emgudwini wegazi ukuze atshele izicubu nezitho ukuthi zenzeni. Zisiza ukulawula ukuthi (futhi nini) izinqubo ezithile zenzeka emzimbeni. Nakuba enamandla kakhulu, ama-hormone azwela ngokufanayo. Lokhu kusho ukuthi zithonywa kalula yizici zendlela yokuphila: ukudla, ukuvivinya umzimba, ukucindezeleka, ukulala, nokunye. Kungakho ukufaka ukudla okwehlisa i-estrogen ekudleni kwakho kwansuku zonke kungaba semqoka kakhulu.

Qhubeka ufunde ukuze ufunde kabanzi mayelana nama-hormone ukusuka ekungalinganini kuya kubaphazamisi be-endocrine, ukuthi ukudla kuyithinta kanjani i-estrogen, nokudla okuyi-10 okwehlisa i-estrogen.

Isithombe esifakiwe engxoxweni yethu no-Candace Nelson.

Ukungalingani Kwe-Hormone Kuvame Kakhulu Kunokuba Ucabanga

Kulezi zinsuku, ukungahambi kahle kwama-hormone kuvamile ngokuphawulekayo. Ucwaningo lukhombisa ukuthi bangaphezulu kuka-80% abesifazane abaphethwe yisifo ukungalingani kwama-hormone. I-PCOS (i-polycystic ovary syndrome), ngokwesibonelo, kuthinta abesifazane abangaba izigidi ezinhlanu e-United States. Lokhu kwenza lesi simo sibe esinye sezifo ezivame kakhulu ze-hormonal endocrine phakathi kwabesifazane abaneminyaka yobudala yokuzala.

Empeleni, uma unokungalingani kwamahomoni—okuyinto, ngendlela, evame ukwenzeka nasemadodeni—unehomoni ethile eningi kakhulu noma encane kakhulu. Uma izindlala zakho ze-endocrine zingakhihli ngokwanele (noma kakhulu) ihomoni ethile, izinto azihambi kahle. Ukusuka ku-cortisol ephezulu kuye ku-testosterone ephansi, ukushintshashintsha kwama-hormone ngokuvamile kuwumphumela wendlela yokuphila. Futhi ngenkathi amazinga e-hormone kufanele aguquguquke kuyo yonke impilo yakho (sawubona, ukukhulelwa!), amazinga aphezulu noma aphansi njalo adala umonakalo.

Ama-Hormone ayisi-6 ayisisekelo

Kukhona ama-hormone ambalwa amakhulu emzimbeni:

• I-Cortisol iyi-hormone yethu yokucindezeleka eyinhloko.
• T3 futhi T4 amahomoni ethu amabili ayinhloko egilo.
• I-Melatonin ilawula umjikelezo wethu wokulala nokuvuka (okungukuthi, isigqi sethu se-circadian).
• I-progesterone ne-testosterone bahileleke ekukhiqizeni; ngokuvamile abizwa ngokuthi amahomoni “abesifazane” kanye “nowesilisa,” njengoba i-progesterone ikhiqizwa kakhulu ama-ovari, futhi i-testosterone ikhiqizwa kakhulu emasendeni.
• I-insulin iyadingeka ukuze amangqamuzana asemzimbeni wakho asebenzise kahle i-glucose egazini lakho.
• I-Estrogen idlala indima ebaluleke ngendlela emangalisayo ekusebenzeni kwayo yomibili imizimba yabesifazane neyabesilisa.

Iyini i-estrogen?

Evame ukubizwa ngokuthi “ihomoni yocansi yabesifazane,” i-estrogen ingenye yamakhemikhali abaluleke kakhulu kuyo yonke imizimba—okuhlanganisa nabesilisa. Nakuba i-estrogen idlala izindima eziningi futhi isetshenziswa kaningi, ingumholi ovelele ohlelweni lokuzala lwabesifazane.

Kanye nokulawula i- umjikelezo wokuya esikhathini, i-estrogen ithinta umgudu womchamo, inhliziyo nemithambo yegazi, amathambo, amabele, isikhumba, izinwele, ubuchopho, nokunye. Amaqanda omuntu wesifazane enza ingxenye enkulu i-estrogenkodwa izindlala ze-adrenal namaseli amafutha enza i-estrogen, futhi.

Umzimba wakho wenza izinhlobo ezintathu ezahlukene ze-estrogen:

• I-Estradiol. Uhlobo oluvame kakhulu kwabesifazane abaneminyaka yobudala.
• I-Estriol. I-estrogen eyinhloko ehilelekile ekukhulelweni.
• Estrone. Okuwukuphela kwe-estrogen eyenziwa umzimba wakho ngemva kokunqamuka kokuya esikhathini.

Kungani sidinga i-estrogen?

Ngaphandle kokubaluleka kwayo ekuthuthukiseni nasekugcineni isimiso sokuzala, i-estrogen iyadingeka ekuzaleni abantwana kanye a okunempilo, umjikelezo wokuya esikhathini ovamile. Sidinga futhi i-estrogen ukuze sigcine ukuminyana kwamathambo, isimo sengqondo esihle, namazinga e-cholesterol enempilo. Ngaphezu kwalokho, i-estrogen inomthelela umsebenzi wokuqonda kanye nobungqabavu jikelele.

Iziphazamisi ze-Endocrine

Njenganoma yiluphi uhlobo lokungalingani emzimbeni, amazinga e-estrogen angashintshile angabangela ukusabela okungekuhle. Okuphawuleka kakhulu, ukuya esikhathini okungajwayelekile, ukushintsha kwemizwa kwabesifazane, kanye nokungazali/ukungasebenzi kahle kwe-erectile kwabesilisa. Ukuze kwenzeke ukungalingani, i-estrogen kungenzeka iphakeme kakhulu noma amahomoni abhalansisa i-estrogen aphansi kakhulu. Isibonelo, lokhu kungasho ukuthi i-progesterone kwabesifazane iphansi kakhulu futhi emadodeni, i-testosterone iphansi kakhulu. Ukulawulwa kokuzalwa kwamaHormonal ithinta i-estrogen, okungase kubangele ukungalingani kwamahomoni esikhathini eside ngemva kokuba uyekile ukuyiphuza.

Ngaphezu kwalokho, ukuphazamiseka kwe-endocrine (izinhlanganisela zemvelo nezokwenziwa eziphazamisa ukusebenza kwamahomoni) zithinta kabi ibhalansi ye-hormonal. Lezi zitholakala kukho konke kusukela emabhodleleni amanzi epulasitiki kuya imikhiqizo yokunakekelwa komuntu siqu, amarisidi, izibulala-zinambuzane, nokunye. Ngisho nangemithamo emincane, ingashiya umthelela ohlala njalo. Uma kungenzeka, thenga imikhiqizo yokuhlanza yemvelo, yenqaba amarisidi aphrintiwe, shintshela ebhodleleni lamanzi elisebenziseka kabusha, futhi usebenzise imikhiqizo yobuhle engenawo amakhemikhali ayingozi.

I-Estrogen Dominance: Izimpawu Nezimpawu

Lapho amazinga e-estrogen ephakeme ngokungaguquki (ikakhulukazi uma kuqhathaniswa namanye amahomoni ocansi azungeza egazini), abesifazane bavame ukutholakala ukuthi banokubusa kwe-estrogen. Ngeshwa, ngaphandle kokulinganisela okufanele namanye amahomoni ocansi, ukubusa kwe-estrogen kungaholela ezinhlobonhlobo zezimpawu ezingemnandi:

• Ukuqothuka kwezinwele
• Ukushayela ucansi okuphansi
• Ikhwalithi yokulala engalungile
• Izandla nezinyawo ezibandayo
• Izinkinga zokugaya ukudla
• Amabele athambile noma avuvukele
• Ukukhathala
• Ukucindezeleka
• Izigaxa zamabele ezingenawo umdlavuza

Amazinga aphezulu e-estrogen angabangela futhi i-PCOS, i-uterine fibroids, imijikelezo yokuya esikhathini engavamile, nokungasebenzi kahle kwegilo. Amadoda angase futhi aphathwe yizinkinga ezihlobene ne-estrogen. Ngaphezu kwalokho, i-estrogen ephakeme kuyisici esiyingozi somdlavuza webele, wesibeletho, nomdlavuza we-endometrial kwabesifazane, kanye nomdlavuza wendlala yesinye nowebele emadodeni.

Izindaba ezinhle ukuthi, izinguquko eziningi zendlela yokuphila zingehlisa amazinga e-estrogen ngokwemvelo. Ngaphandle kokususa iziphazamisi ze-endocrine ekhaya lakho, okuhlanganisa ukuzindla futhi ukuthola izindlela ezijabulisayo zokuhambisa umzimba wakho kuyisihluthulelo. Ngaphezu kwalokho, ukudla ukudla okune-estrogen ephansi kuyindlela esebenzayo, eqhubekayo yokusiza ukulinganisela amahomoni.

Indlela Ukudla Okuyithinta Ngayo I-Estrogen

Ucwaningo lubonisa lokho izidlo ezithile zixhunyaniswe namazinga aphezulu e-estrogen. Isibonelo, i-Standard American Diet (SAD), ebonakala ngenyama evamile ebomvu nobisi, ukudla okugayiwe, ukudla okunoshukela, nokusanhlamvu okucolisisiwe kungabangela ukungalingani kwehomoni.

Kunanini ngaphambili, kubalulekile ukuthatha uhlu lwalokho okufaka emzimbeni wakho. Imikhiqizo yezilwane evamile (ikakhulukazi, ubisi, inkukhu, nenhlanzi) iqukethe amanani aphezulu e-estrogen. Empeleni, ama-hormone asetshenziswe amashumi eminyaka ukusheshisa ukukhula kwezilwane. I-estrogen yokwenziwa kanye ne-testosterone yizona ezivame kakhulu, ngeshwa. Akukhona nje ukuthi lawa ma-hormone okwenziwa ayingozi ezilwaneni nakithi—abathengi—kodwa anomthelela ezindabeni zemvelo, futhi.

Yidla Ngokulinganisela KweHormone

Uma ujwayele ukudla izilwane ezikhuliswe ngendlela evamile, cabanga ukushintsha. Futhi qiniseka, ungadla izilwane ngaphandle kwamahomoni angeziwe ngesabelomali. Ukuze uqale, bheka amalebula afana nokuthi ‘i-rBST mahhala,’ ‘i-organic,’ kanye ‘nedlelo elikhulisiwe.’ Kungenjalo, ukumane unciphise ukudla kwakho kwezilwane—esikhundleni sokudla kwezitshalo okwengeziwe—kungasiza ukulinganisela i-estrogen eningi emzimbeni.

Ngokujwayelekile, yakha ukudla kwakho okulula nokudla eduze kwezithelo ezintsha, imifino, amantongomane, imbewu, okusanhlamvu okusanhlamvu, nezinhlamvu ezinomsoco, ezigaywe kancane. Amafutha anempilo avela ekudleni kwezitshalo nawo abalulekile. Cabanga ngama-alimondi, ukwatapheya, amantongomane aseBrazil, imbewu ye-chia, ukhukhunathi, imbewu kabhekilanga, i-tahini, nama-walnuts. Okokugcina, layisha okuningi imifino eluhlaza ukusiza ngezindlela zemvelo zokuqeda ubuthi emzimbeni. Isibindi esisebenza kahle sibalulekile ekwephuleni i-estrogen eyeqile. Imifino efana ne-broccoli, i-kale, iklabishi, imifino ye-collard, ne-bok choy yonke iqukethe izinhlanganisela ezisekela ama-estrogen receptors.

10 Ukudla Okwehlisa I-Estrogen

Umbuzo wamadola ayizigidi: Ungakwazi yini ukwehlisa amazinga akho e-estrogen ngokudla? I-long-short ithi yebo-kungenzeka. Ukusebenzisa lokhu kudla okungu-10 okwehlisa i-estrogen kungasiza ekukhipheni i-estrogen eningi emzimbeni futhi kube nengxenye ekwakhiweni kokukhiqiza amanye amahomoni adingekayo.

• I-arugula
• Ukwatapheya
• I-broccoli
• Izaqathi
• Amafutha Kakhukhunathi
• Amaqanda
• Amakhowe
• Amapomegranati
• Amagilebhusi abomvu
• Okusanhlamvu okuphelele

I-arugula

Phakathi kweminye imifino enamaqabunga, i-arugula inakho kokubili anti-umdlavuza kanye nezakhiwo zokuvimbela i-estrogen. Iphinde ibe ne-vitamin C eningi, i-immune booster. Nakuba iluhlaza okotshani, ukubhucungwa okulula ngamafutha kakhukhunathi kanye nejusi kalamula kusiza ukususa okunye ukulunywa kwayo.

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Ukwatapheya

Ucwaningo lubonisa ukuthi ukwatapheya ungasiza ekunciphiseni ukumuncwa kwe-estrogen futhi kukhuphule amazinga e-testosterone. Ziphinde zithuthukise impilo yenhliziyo futhi zisize ekusutheni. Sidinga amafutha anempilo anele ukuze senze amahomoni, futhi ukwatapheya ungumthombo omkhulu wamabhlogo wokwakha amahomoni.

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I-broccoli

Imifino e-Cruciferous, njenge-broccoli, amahlumela aseBrussels, nokholifulawa ayamangalisa ekusizeni isibindi sethu sigaye i-estrogen. Ukwengeza ezinhlobonhlobo zalezi zithako kusiza ekulinganiseni kwamahomoni.

Indlela yokupheka: Isobho Lemifino Elikhulu Elikuhlaza-Likhuthaza Imifino

Izaqathi

Izaqathi eziluhlaza, ikakhulukazi, ziyamangalisa ekukhipheni i-estrogen eyeqile emzimbeni. Ezenziwe nge-fiber eningi engagayeki, izaqathi zingasiza ekukhipheni i-estrogen eningi. Izaqathe eyodwa kuya kwezimbili eziluhlaza (hhayi izaqathi zezingane), ngosuku, zizokwenza ubuqili.

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Amafutha Kakhukhunathi

Ukhukhunathi uqukethe izinhlobonhlobo zezinhlanganisela ezizuzisayo, njengamaminerali kanye nama-medium-chain fatty acids. Amafutha kakhukhunathi aboniswe ukuvikela isibindi ku-estrogen eyeqile (kanye nobuthi, ngokuvamile). Ngokunqwabelana kobuthi obungaholela ekubuseni kwe-estrogen emzimbeni, uwoyela kakhukhunathi uyisithako esisebenza ngezindlela eziningi ukuze ungeze i-matcha yakho yasekuseni, uhlanganise nokubhaka, futhi usebenzise njengamafutha anempilo esobho. Bheka amafutha kakhukhunathi aphilayo, acindezelwe abandayo, futhi angahluziwe.

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Amaqanda

Ukuze unikeze isibindi sakho isandla esiwusizo (ukuthuthukisa izindlela zokuqeda ubuthi), ukudla ukudla okunesulfure ekugcineni kusiza ekukhipheni i-estrogen eyeqile. Kanye no-anyanisi nesweli, izikhupha zamaqanda ziwumthombo omangalisayo wesibabule. Amaqanda akhuliswe emadlelweni aqukethe amafutha anempilo, abalulekile ekukhiqizeni amahomoni.

Indlela yokupheka: I-Arugula Breakfast Salad enePistachio Ethosiwe, Isithombo & Amaqanda Athambile

Amakhowe

Amakhowe e-oyster, ikakhulukazi, aqukethe izinhlanganisela ezingavimba i-aromatase. Umsebenzi oyinhloko we-Aromatase ukukhiqiza ama-estrogen. Ngakho-ke, amakhowe angasiza ekunciphiseni i-estrogen emzimbeni. Ngaphezu kwamakhowe we-Culinary, amakhowe asebenzayo kungasiza ukulinganisela ama-hormone emzimbeni.

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Amapomegranati

Imbewu yegromegranate ene-Antioxidant iqukethe inhlanganisela yemvelo engavimbela i-enzyme eguqula i-estrone ibe yi-estradiol. Ngamanye amazwi, amahalananda angasiza ukuguqula i-estrogen eyengeziwe emzimbeni.

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Amagilebhusi abomvu

Esikhumbeni samagilebhisi abomvu kune-resveratrol, ikhemikhali esebenza ukuvimba ukukhiqizwa kwe-estrogen. Kanye nokusebenza njenge-antioxidant, i-resveratrol isiza ukukhipha i-estrogen ngokweqile emzimbeni. Ukudla okucebile nge-resveratrol nakho kungasiza ekunciphiseni amazinga e-testosterone.

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Okusanhlamvu Okuphelele

Uma kuziwa ekukhetheni okusanhlamvu, qiniseka ukuthi uthenga okusanhlamvu okuphelele okungu-100%, okungcono kakhulu esimweni sazo sonke. Isibonelo, imbewu ye-quinoa noma i-oats ephelele esikhundleni se-oatmeal esheshayo noma isinkwa sikakolweni. Izinhlamvu eziphelele zigcina iphrofayili ecebile yezakhi, okuhlanganisa i-fiber namavithamini e-B abhalansisa amahomoni. Okusanhlamvu okuphelele kuzinzisa ushukela wegazi, okubalulekile ebhalansi ye-estrogen.

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