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Kumba Hutano Kukanganisa kurapa Kukanganiswa Kurapa oi-Neha Ghosh Na Neha Ghosh | Yakagadziridzwa: Mugovera, Ndira 11, 2020, 16:57 [IST]

Vakadzi vazhinji vanozvipira kuenda pasi pebanga kuti vawane mazamu akakura. Asi, pane njodzi dzinosanganisirwa nekuvhiyiwa kwemazamu iyo inosanganisira kupaza kwemazamu, mapundu anooneka kana kubvaruka mumazamu, matambudziko anomuka nekuda kweanesthesia, hutachiona, hematoma uye haemorrhage, matambudziko ezvehutano akadai sehutachiona matambudziko kana fibromyalgia. Izvi zvinoita kunge zvine njodzi, handiti? Saka, wadii kuenda nenzira yechisikigo yekuwedzera saizi yako yemazamu nekudya chikafu chakakwira muestrogen?

Chikafu sembeu yesesame, mbeu yeflakisi, soya bhinzi nezvimwewo, zvakapfuma mu phytoestrogen (chirimwa-chakavakirwa paestrogen), izvo zvinobatsira kukurudzira yako esrogen level kusvika pakakwirira zvobva zvabatsira mukukura kwezamu. Kugara uchishandisa izvi zvine hutano zveestrogen zvekudya zvinokupa iwe mibairo yakanaka pasina nguva.

Chimwe chinhu chakanaka nezve izvi zvekudya zveestrogen mavitamini avanazvo. Aya mavitamini ane simba haangobatsire chete mukukura kwezamu asi nekuvandudza hutano hwako hwepamu zvakare.

Estrogen Inobatsira Sei Chipfuva Kukura?

Kudya zveestrogen zvakapfuma zvekudya ndiyo nzira yakanyanya kuwedzera saizi yako yemazamu. Estrogen ndiyo hadzi kemikari inova nebasa rekugadzirisa muviri wako uye mazamu ako aone kunge akakura. Munguva yekuyaruka, iyo hormone estrogen inodikanwa muhuwandu hwakawanda kushandura muviri wemusikana kuva mukadzi. Iyi kemikari inokonzeresa kuenda kwako kumwedzi uko kunoitisa kuti muviri wako uve wakakora uye kunowedzera kukura kwezamu rako.

Kubva pamakore gumi nemaviri kusvika gumi nematanhatu, muviri wemukadzi une huwandu hwakawanda hweestrogen uye ino inguva apo muviri unoita shanduko dzakasiyana siyana. Nekudaro, kana kuyaruka kukamira, iwo mazinga eestrogen mumuviri anoderedzwa kusiya mazamu ako kuti arambe akaenzana saizi muhupenyu hwako hwese.

Nekudaro, kuti uite kuti mazamu ako aonekwe akakura kunyangwe mushure mekuyaruka iwe unongofanirwa kudya esrogen zvakapfuma zvekudya.

1. Ndini

Mukaka weSoy chinhu chakanakisa sosi yemaisoflavones anoteedzera echikadzi mahormone esrogen iyo inowedzera kukura kwemazamu tishu. Mukaka weSoy unogadzirwa nesoya iyo inogona zvakare kudyiwa yekuwedzera kukura kwemazamu. Uye zvakare, kudyiwa kwezvigadzirwa zesoya kunosanganisirwa nenjodzi yakadzikira yekenza yemazamu, sekureva kwechidzidzo [1] .

Inwa girazi remukaka we soy mangwanani oga oga uye wobva wawedzera ma soya mumasalads ako kana kuabika ugova nawo mangwanani.

2. Fennel Mbeu

Pachivanhu, varapi vemishonga yemakwenzi vakashandisa mbeu yefennel kusimudzira hutano hwezamu munaamai vanoyamwisa. Mbeu dze fennel chirimwa dzakapfuma mu phytoestrogens ayo akakosha pakuwedzera zamu. Mbeu dzeFennel dzinozivikanwawo kuti dzine mahormone echisikigo echisikigo, flavonoids uye akasiyana mamorekuru anonhuwirira sestragole, anethole uye fenshon ayo anobatsira mukuvandudza matumbu ezamu uye nekuwedzera kukaka kwemukaka [piri] .

3. Mukaka

Mukaka uye zvimwe zvinogadzirwa nemukaka zvine mahormone ekuberekera akafanana anowanikwa mumuviri wedu. Semuenzaniso, mukaka wemombe unozivikanwa uine mahormone ese seestrogen, prolactin uye progesterone izvo zvakakosha mukugadzirwa kwemukaka. Sezvo mukaka uine estrogen, inogona zvakare kubatsira mukukura kwemazamu. Bika girazi remukaka uye unwe mangwanani nemanheru.

4. Beetroots uye beet greens

Wese munhu anoziva kuti beetroots akapfuma mu iron, asi kunze kweizvozvo zvese beetroots uye beet magidhi ane huwandu hwakawanda hweestrogen uye ine boron, iyo inobatsira mukutanga kwesrogen mumuviri. Izvi zvinowedzera muviri wako neestrogen, nekudaro kukurudzira kukura kwemazamu zvakasikwa.

5. Makarotsi

Makarotsi anozivikanwa neako beta-carotene zvemukati, antioxidant, uye mamwe akakosha mamineral uye mavitamini. Muriwo une ruvara rweorenji ndiyo imwe nzira yekubatsira kuwedzera kukura kwezamu rako zvakasikwa nekuti ine maestrogen anotungamira. Makarotsi anewo yakasarudzika indigestible tambo dzinobatsira mukubvisa yakawandisa estrogen kubva mumuviri seyerogenite mazinga anogona kutungamira kuzvimba uye unyoro muzamu, fibrocystic mapundu mumazamu [3] .

6. Nzungu

Nuts ane high estrogen kana phytoestrogen yezvinyorwa zvinosanganisira pistachios, walnuts, cashews, nzungu nemapecans. Pistachios akaiswa pamusoro peiyo phytoestrogen yemukati runyorwa. Maamondi, mashewu uye ma walnuts zvakare yakanaka kwazvo sosi yephytoestrogens iyo inokupa iwe yakawedzera muyero weestrogen mumuviri [4] , [5] .

7. Papaya

Papaya chimwe chibereko chakapfuma muestrogen. Muchokwadi, kunwa muto wepapaya nemukaka kunoonekwa semushonga wakanaka wechisikigo wekuwedzera saizi yako yemazamu zvakasikwa. Nekudaro, ita shuwa kuti hausi kuinwa zvakanyanya kana zvichikonzera manyoka. Vakadzi vane nhumbu havafanirwe kufunga nezve kunwa uyu musanganiswa zvakare.

Kana iwe uri lactose isingashiviriri, idya zvimedu zvepapai mushure mekudya.

8. Mbeu dzeFenugreek

Mbeu dzeFenugreek chimwe chikafu chakapfuma mu phytoestrogen inosimudzira zviri nani mammary gland kukura. Isu takagara tichifunga kuti mbeu idzi dzakangonaka chete pakurasikirwa nehuremu uye kusimudzira bvudzi kukura. Iyo phytoestrogens uye diosgenin iripo mune fenugreek mbeu inokurudzira prolactin mahormoni inoenderana nekukura kwemazamu [6] .

Iwe unogona kuve uine imwe tsp fenugreek mhodzi zuva nezuva kana kuzora mishonga yemakwenzi fenugreek pamazamu ako uye uchizora.

9. Mbeu

Mbeu ine huwandu hweesrogen yakawanda inosanganisira mbeu yeflakisi, mbeu yesesame, mbeu yezuva uye mbeu yemanhanga. Zvese izvi zvinoonekwa sezvakanaka mukukura nekukura kwemazamu. Flaxseeds ndeyechisikigo chipfuva chinowedzera chikafu chinowedzera kukura kwemazamu uye chichiita kuti chiite kunge chakakura. Sesame, manhanga, uye mbeu yezuva (sunflower) zvakare zvine mukana wekusimudzira mazinga eestrogen mumuviri, nekudaro zvichisimudzira kukura kwemazamu.

10. Zvokudya zvegungwa

Kudya hove dzegungwa senge prawns, oysters, uye shellfish zvinogona kukurudzira kukura kwemazamu. Unoziva sei? Idzi chikafu chegungwa chine huwandu hwakanaka hwemanganisi anokonzeresa mahormone ebonde mumuviri uye semhedzisiro saizi yemazamu inowedzera. Sanganisira izvi zvekudya mukudya kwako kwezuva nezuva uye uone mhedzisiro yako wega!

11. Zvibereko

Zvibereko zvakaita semabhanana, cherries, matamba, maapuro, mavise nezvimwewo, zvinogona kubatsira kuwedzera kukura kwemazamu nenzira yechisikigo. Nekuti zvinobatsira kusimudzira kugadzirwa kweestrogen mumuviri uye kunodzikisira huwandu hwe testosterone kukupa iwe wakasimba uye uzere anotarisa mazamu. Zvakare, michero iyi ine mavhithamini akawanda uye zvicherwa zvinozovandudza hutano hwezamu rako.

12. Mafuta omuorivhi

Oiri reMiorivhi rakapfuma muma antioxidants senge vhitamini E iyo inobatsira mukudzivirira muviri kubva mukukuvara kwakasununguka kwakanyanya. Kukwiza mafuta omuorivhi pazamu kunochengetedza ganda remazamu ako rakanyoroveswa uye rakasimba iro rinobatsira nechitarisiko chako chebras. Sarudza yemhando yepamusoro yemafuta emuorivhi wozora madonhwe mashoma pachipfuva uye woikwiza nemaoko ako mukutenderera kwedenderedzwa.

13. Alfalfa inomera

Alfalfa inomera inozivikanwa zvakare nekukura kwesizi remazamu nekuda kwekuvapo kwechinhu chinonzi phytoestrogen chinodaidzwa chinonzi isoflavone icho chinokurudzira kukura kwemazamu nemukaka wemuzamu. Uye zvakare, maruva ealfalfa anokosheswa nekuda kwevhitamini nemaminerari avo anoshandiswa pakurapa itsvo, dundira uye mamiriro eprostate. Iwe unogona kudya alfalfa kumera nekuwedzera iwo mumasadhi ako kana sandwichi dzako.

14. Pueraria mirifica

Pueraria mirifica ndeimwe yemakwenzi anoshanda kwazvo ekuwedzera zamu [7] . Iyi miriwo ine yakanyanya kusangana ye phytoestrogen kupfuura chero imwe miriwo. Ndicho chikonzero pueraria mirifica miriwo inoonekwa seimwe yemishonga inogona kukurudzira kukura kwemazamu. Nekudaro, pane mhedzisiro inosanganisirwa nemiriwo senge kusvotwa, kutemwa nemusoro, dzungu, nezvimwe.

15. Mutsvuku mutsvuku

Red clover chirimwa chiri kutumbuka chinoshandiswa seimwe nzira yekurapa kukosora, kusagadzikana kweiyo lymphatic system uye mamwe cancer. Iine zvinovaka muviri zvakaita secalcium, niacin, phosphorus, thiamine, magnesium, potasium uye vhitamini C. Red clover inobatsirawo mukukura kwemazamu nekuda kweiyo phytoestrogen yainayo. Mamwe phytoestrogens mune red clover ane genistein inosunga kune estradiol receptors ayo anokonzera kukura kwemazamu.

Chibereko chemuti chinoshandiswa munzira dzakawanda kubva pakushandisa kukwiza mazamu kuve nacho sekapisi uye tii.

16. Nyama yemusango

Nyanzvi zhinji dzemakwenzi dzinokurudzira yam yamusango yekukura kwemazamu nekuti ine diosgenin, phytoestrogen inobatsira mukukudza mazamu ako. Mune ongororo yakaitwa, vakadzi makumi maviri nevaviri vane hutano mushure mekupera kwemwedzi vakapiwa 390 g ye yam kwemazuva makumi matatu. Mhedzisiro yechidzidzo ichi yaive yekuwedzera kweseru yekumanikidza kweestrone (26%), bonde mahormone anosunga globulin (9.5%), uye kuwedzera kweestradiol (27%) [8] .

17. Dong quai mudzi

Iyo dong quai mudzi unonyanya kushandiswa semushonga wevakadzi kune kwavo kumwedzi uye menopausal hutano. Inoita kuti mazamu ako akure nekuda kwekuvapo kwekemikari inonzi isoflavone iyo inoputsika nemuviri kuita estrogen, inova ndiyo hormone huru inoitisa kukura kwemazamu. Uye zvakare, mudzi unonyaradza ako mazamu matishu futi.

Nekudaro, kana zvakadaro, iwe urikutsvaga nzira dzekuwedzera rako zamu saizi zvakasikwa, kudya izvi zvekudya kunogona kubatsira.