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Abesifazane abaningi bazimisele ukungena ngaphansi kommese ukuze bathole amabele amakhulu. Kepha, kunezingozi ezihambisana nokuhlinzwa kokufakwa kwesifuba okubandakanya ukuqhuma kokufakwa kwesifuba, izigaxa ezibonakalayo noma ukuqhuma emabeleni, izinkinga ezivela ngenxa ye-anesthesia, izifo, i-hematoma kanye ne-hemorrhage, izinkinga zezokwelapha ezifana nezinkinga ze-thyroid noma i-fibromyalgia. Lokhu kubonakala kuyingozi, akunjalo? Ngakho-ke, kungani ungahambi ngendlela yemvelo yokwengeza usayizi webele lakho ngokudla ukudla okuphezulu ku-estrogen?

Ukudla okufana nembewu yesesame, imbewu yefilakisi, ubhontshisi wesoya njll., Kunothile ku-phytoestrogen (isitshalo esisekelwa ezitshalweni), okuzosiza ukukhuphula izinga lakho le-estrogen lifike ezingeni eliphezulu ngaleyo ndlela lisize ekukhuleni kwebele. Ukusetshenziswa njalo kwalokhu kudla okunempilo kwe-estrogen kuzokunikeza imiphumela emihle ngokushesha.

Okunye okuhle ngalokhu kudla kwe-estrogen amavithamini akuqukethe. Lawa mavithamini anamandla awasizi ngokukhula kwamabele kuphela kepha enza nempilo yakho yesifuba futhi.

Ngabe i-Estrogen Isiza Kanjani Ukukhula Kwebele?

Ukudla ukudla okunothile kwe-estrogen kuyindlela engcono yokukhulisa usayizi webele lakho. I-Estrogen yihomoni yabesifazane enesibopho sokwenza umzimba wakho ugobeke namabele akho abukeke emakhulu. Ngesikhathi sokuthomba, i-hormone estrogen iyadingeka ngamanani amakhulu ukuguqula umzimba wentombazane ube ngowesifazane. Le hormone ibangela umjikelezo wakho wokuya esikhathini owenza umzimba wakho upholise futhi wandise ukukhula kwebele lakho.

Kusukela eminyakeni engu-12 kuya kwengu-16, umzimba wowesifazane unenani eliphezulu le-estrogen kanti lesi yisikhathi lapho umzimba uba nezinguquko ezehlukene. Kodwa-ke, lapho ukuthomba kuyeka, amazinga e-estrogen emzimbeni ayancipha ashiye amabele akho ukuthi ahlale ngosayizi ofanayo kuyo yonke impilo yakho.

Ngakho-ke, ukuze wenze amabele akho abukeke emakhulu ngisho nangemva kokuthomba kufanele udle ukudla okunothile kwe-estrogen.

1. Nginguye

Ubisi lweSoy luwumthombo omuhle kakhulu wama-isoflavones alingisa i-hormone yabesifazane i-estrogen ekhulisa ukukhula kwezicubu zamabele. Ubisi lwe-Soy lwenziwe ngamabhontshisi kashukela angasetshenziswa futhi ngokwandisa ukukhula kwamabele. Ngaphezu kwalokho, ukutholakala kwemikhiqizo yesoya kuhlotshaniswa nokwehla kwengozi yomdlavuza webele, ngokusho kocwaningo [1] .

Phuza ingilazi yobisi lwe-soy njalo ekuseni bese ufaka ubhontshisi kumasaladi akho noma uwabilise futhi ube nawo ekuseni.

2. Imbewu ye-Fennel

Ngokwesiko, abelaphi basebenzise imbewu yefennel ukuthuthukisa impilo yebele komama abancelayo. Imbewu yesitshalo se-fennel icebile kuma-phytoestrogens abalulekile ekukhuliseni ibele. Imbewu ye-Fennel yaziwa nangokuthi iqukethe ama-hormone ezitshalo zemvelo, ama-flavonoid nama-molecule ahlukene anephunga njenge-estragole, i-anethole ne-fenshon esiza ekwakheni izicubu zamabele nokwandisa uketshezi lobisi [okubili] .

3. Ubisi

Ubisi neminye imikhiqizo yobisi inamahomoni afanayo okuzala atholakala emzimbeni wethu. Isibonelo, ubisi lwenkomo lwazi ukuthi luqukethe wonke amahomoni afana ne-estrogen, i-prolactin ne-progesterone ebalulekile ekukhiqizeni ubisi. Njengoba ubisi luqukethe i-estrogen, lungasiza futhi ekukhuleni kwamabele. Bilisa ingilazi yobisi bese uyiphuza ekuseni nasebusuku.

4. Beetroots kanye nemifino beet

Wonke umuntu uyazi ukuthi ama-beetroots acebile ngensimbi, kepha ngaphandle kwalokhu kokubili u-beetroots nemifino ye-beet kunesilinganiso esihle se-estrogen futhi kune-boron, esiza ekuhlanganisweni kwe-estrogen emzimbeni. Lokhu kufaka umzimba wakho nge-estrogen, ngaleyo ndlela kuthuthukise ukukhula kwamabele ngokwemvelo.

5. Izaqathe

Amaqathi ayaziwa ngokuqukethwe kwawo kwe-beta-carotene, i-antioxidant, namanye amaminerali abalulekile namavithamini. Imifino enemibala ewolintshi kungenye indlela yokusiza ukukhulisa ukukhula kwebele lakho ngokwemvelo ngoba iqukethe abangaphambi kwe-estrogen. Amaqathi aqukethe nemicu engagayeki ehlukile esiza ekususeni ngokweqile i-estrogen emzimbeni njengoba amazinga aphezulu e-estrogen angaholela ekuvuvukeni nasekuthambekeleni ebeleni, izigaxa ze-fibrocystic emabeleni [3] .

6. Amantongomane

Amantongomane anokuqukethwe okuphezulu kwe-estrogen noma i-phytoestrogen afaka phakathi ama-pistachio, ama-walnuts, ama-cashews, amakinati namakhekhe. Ama-pistachio abalwa ngaphezulu kohlu lokuqukethwe kwe-phytoestrogen. Ama-alimondi, ama-cashews nama-walnuts nawo angumthombo omuhle kakhulu wama-phytoestrogens azokunikeza umthamo owengeziwe we-estrogen emzimbeni [4] , [5] .

7. UPapaya

IPapaya ngesinye isithelo esine-estrogen. Eqinisweni, ukuphuza ijusi likapapa ngobisi kuthathwa njengekhambi elihle lemvelo lokukhulisa usayizi webele lakho ngokwemvelo. Kodwa-ke, qiniseka ukuthi awuphuzi ngokweqile ngoba kungadala isifo sohudo. Abesifazane abakhulelwe akufanele bacabange nokuphuza le ngxube nayo.

Uma ungabekezelelani ne-lactose, yidla izingcezu zikaphaya ngemuva kokudla.

8. Imbewu ye-Fenugreek

Imbewu yeFenugreek okunye ukudla okunothe ku-phytoestrogen okukhuthaza ukukhula okungcono kwe-mammary gland. Besihlala sicabanga ukuthi lezi zinhlamvu zilungele kuphela ukunciphisa umzimba futhi zithuthukisa ukukhula kwezinwele. Ama-phytoestrogens kanye ne-diosgenin akhona ezinhlanyelweni ze-fenugreek akhuthaza i-prolactin hormone ehlotshaniswa nokukhula kwebele [6] .

Ungaba nembewu eyodwa ye-tsp fenugreek nsuku zonke noma usebenzise uwoyela we-herbal fenugreek emabeleni akho bese uwuhlikihla.

9. Imbewu

Imbewu enokuqukethwe okuphezulu kwe-estrogen ifaka phakathi ama-flaxseeds, imbewu ye-sesame, imbewu ye-sunflower nembewu yamathanga. Konke lokhu kubhekwa njengokulungele ukukhula nokukhula kwamabele. Amafilakisi angukudla okwenyusa isifuba okwengeza ukukhula kwezicubu zesifuba futhi kubenze babukeke bakhulu. Imbewu yeSesame, yamathanga, ne-sunflower nayo inamandla okukhulisa amazinga e-estrogen emzimbeni, ngaleyo ndlela ithuthukise ukukhula kwamabele.

10. Ukudla kwasolwandle

Ukudla ukudla kwasolwandle njengama-prawn, ama-oysters, kanye ne-shellfish kungadala ukukhula kwamabele. Uyazi kanjani? Lezi zinhlanzi zasolwandle ziqukethe amanani amaningi emanganizi adala ama-hormone ocansi emzimbeni futhi ngenxa yalokho usayizi webele uyakhula. Faka lokhu kudla ekudleni kwakho kwansuku zonke bese uzibonela imiphumela yakho!

11. Izithelo

Izithelo ezinjengobhanana, ama-cherry, amapomegranati, ama-apula, ikhabe njll, zingasiza ukukhulisa usayizi webele ngokwemvelo. Ngoba kusiza ukukhulisa ukukhiqizwa kwe-estrogen emzimbeni futhi kwehlise inani le-testosterone ukukunika amabele aqinile futhi abukeka ngokugcwele. Futhi, lezi zithelo ziqukethe amavithamini namaminerali amaningi azothuthukisa impilo yebele lakho.

12. Amafutha omnqumo

Amafutha omnqumo acebile ngama-antioxidants afana novithamini E osiza ekuvikeleni umzimba ekulimaleni okukhulu kwamahhala. Ukubhucunga uwoyela womnqumo esifubeni kugcina isikhumba samabele akho simanzi futhi siqinile esisiza ekubukekeni kwesibumbu sakho. Khetha uwoyela womnqumo osezingeni eliphakeme bese ugcoba amathonsi ambalwa esifubeni bese usiphulula ngezandla ngokunyakaza okuyindilinga.

13. I-Alfalfa ihluma

Amahlumela e-Alfalfa ayaziwa nangokukhulisa usayizi webele ngenxa yokuba khona kwenhlanganisela ye-phytoestrogen ebizwa nge-isoflavone egqugquzela ukukhula kwamabele nobisi lwebele. Ngaphezu kwalokho, amahlumela e-alfalfa ayaziswa ngamavithamini namaminerali awo asetshenziselwa ukwelapha izimo zezinso, isinye kanye nendlala. Ungadla amahlumela e-alfalfa ngokuwafaka kumasaladi akho noma kumasangweji akho.

14. I-Pueraria mirifica

I-Pueraria mirifica ingenye yamakhambi asebenza kahle kakhulu asetshenziselwa ukukhuliswa kwebele [7] . Leli khambi linokuhlushwa okuphezulu kakhulu kwe-phytoestrogen kunanoma yimuphi omunye umuthi. Yingakho i-pueraria mirifica herb ibhekwa njengenye yamakhambi angaba khona wokukhuthaza ukukhula kwebele. Kodwa-ke, kunemiphumela engemihle ehlotshaniswa nomuthi onjengokucanuzela kwenhliziyo, ikhanda elibuhlungu, isiyezi, njll.

15. I-clover ebomvu

I-red clover isitshalo esikhulayo esisetshenziswa njengenye indlela yokwelapha ukukhwehlela, ukuphazamiseka kohlelo lwe-lymphatic neminye imidlavuza. Iqukethe izakhamzimba ezifana ne-calcium, i-niacin, i-phosphorus, i-thiamine, i-magnesium, i-potassium ne-vitamin C. I-red clover nayo iyasiza ekwandiseni amabele ngenxa ye-phytoestrogen enayo. Amanye ama-phytoestrogens akwi-red clover ane-genistein ebophezela kuma-estradiol receptors abhekene nokukhula kwamabele.

Ukukhishwa kwesitshalo kusetshenziswa ngezindlela eziningi kusuka ekusetshenzisweni kokubhucunga amabele ukuze kube nakho njenge-capsule netiye.

16. I-yam yasendle

Izazi eziningi zamakhambi zincoma i-yam yasendle yokukhula kwamabele ngoba iqukethe i-diosgenin, i-phytoestrogen esiza ekukhuliseni amabele akho. Ocwaningweni olwenziwe, abesifazane abangama-24 abanempilo ngemuva kokuya esikhathini banikezwa u-390 g we-yam izinsuku ezingama-30. Umphumela wocwaningo kube ukwanda kokuhlushwa kwe-serum kwe-estrone (26%), i-hormone ebopha i-globulin (9.5%), nokwanda kwe-estradiol (27%) [8] .

17. Impande ye-Dong quai

Impande ye-dong quai isetshenziswa kakhulu njengomuthi wabesifazane ngempilo yabo yokuya esikhathini nokuya esikhathini. Kwenza amabele akho abe makhulu ngenxa yokuba khona kwekhemikhali ebizwa nge-isoflavone ehlukaniswa ngumzimba ibe yi-estrogen, eyi-hormone enkulu ebhekene nokukhula kwebele. Ngaphezu kwalokho, impande iyazithambisa nezicubu zakho zamabele.

Ngakho-ke, uma kwenzeka, ufuna izindlela zokwandisa usayizi webele lakho ngokwemvelo, ukudla lokhu kudla kungasiza.