【什麼食物含植物性雌激素?】- 營養生Negimen





【什麼食物含植物性雌激素?】之前解釋了什麼是植物性雌激素和對人體的影響,這次就介紹我們可以從那些食物中攝取到植物性雌激素。

植物雌激素雖是從植物而來,它們的化學結構與人體內雌激素的化學結構非常相似,是天然存在的化合物, 其中大致上可以分為類異黃酮及非類異黃酮兩大類別。我們可以從進食黃豆製品、乾果、穀物、蔬果的加工食品、亞麻籽等攝取植物雌激素,在日常飲食中十分常見。

植物性類雌激素含量最多的植物是亞麻籽,每100g裡頭大約含有380mg,其次是大豆每100g含104mg。大豆含有天然的植物雌激素異黃酮,結構和功能都和人體自然分泌的雌激素相似。更年期的女士吸收含有大豆二黃酮的食物,可減輕更年期的症狀。

另外,這些食物中的植物性雌激素,是安全可食用,對人體無害且有益,更有可能舒緩到女士的更年期症狀。所以,女士們想有效地吸取植物性類雌激素,可考慮在日常飲食中加入以上食材。但吃任何食物,也不可過量,更重要的是飲食多元化,以達至營養均衡。




想了解更多飲食資訊健康飲食及養生資訊,記得追蹤我們的專頁,快點click入我們網站了解更多!如有任何疑問,歡迎留言給我們。

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【What food contain phytoestrogens?】Previously, we have talked about what phytoestrogen is and their effects on the human body. This time, let’s talk about the foods that contain phytoestrogens.

Although phytoestrogens are derived from plants, their chemical structure is very similar to that of estrogen in the human body. They are naturally occurring compounds. Phytoestrogens can be roughly divided into two categories: isoflavones and non-isoflavones. Soy products, dried fruits, grains, processed foods of fruits and vegetables, flaxseeds, etc. are high in phytoestrogens content, and are very common in our daily diet.

The plant based food with the highest phytoestrogens content is flax seed, which contains about 380mg per 100g, followed by soybeans with 104mg per 100g. Soybean contains natural phytoestrogens isoflavones, and its structure and function are similar to those naturally secreted by the human body. Menopausal women consume foods containing soy isoflavones, which can reduce the symptoms of menopause.

In addition, these phytoestrogens are safe to consume, and beneficial to the human body, as it can relieve menopausal symptoms of women. Therefore, in order to increase phytoestrogens intake, women should consider adding the above ingredients to their daily diet. However, it is more important to have a diversified diet in order to achieve balanced nutrition.


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