Breast cancer, the number one killer of women's health. In China, more than 400,000 people are diagnosed with breast cancer every year.
Caring for the breast is really a compulsory course for every woman. However, in the war against breast cancer, there are too many problems plaguing women.
For example, are the well-known soy isoflavones cancer-curing or carcinogenic? Can soy milk really be drunk? What foods can help prevent breast cancer?
Ah Nuan has deliberately sorted out the answers to these questions, everyone come and protect the mammary glands with Ah Nuan~
Soy isoflavones
Cure cancer, or cause cancer
A N U A N - E A T I N G
"Soy isoflavones" are a kind of "phytoestrogen" mainly found in leguminous plants. Although there are many rumors, in fact, a large number of studies have shown that the intake of "soy isoflavones" has a very positive effect on women's health~
#01 Reduced risk of breast cancer
In 2016, a study in the International Journal of Cancer followed more than 70,000 Chinese women aged 40-70 for 13.2 years, and finally found that those who consumed the most soy isoflavones per day had a 46% lower risk of breast cancer than those who consumed the least. [1]
In addition, studies have found that the incidence of breast cancer is lower in Asian women, and the incidence of breast cancer has increased rapidly after immigrants to the West, which is now widely believed to be related to the more common soy diet in Asian countries.
#02 Improve osteoporosis
For postmenopausal women, soy isoflavones can not only reduce the risk of breast cancer, but also help improve osteoporosis and early menopausal symptoms.
A study published in the Review of Food Science and Nutrition, which screened 5,313 articles and meta-analyzed 52 experiments, finally found that the consumption of soy isoflavones can significantly increase bone density in the lumbar spine, hip bone, and femoral neck. [2]
In addition, a study of postmenopausal women in China found that women who consumed 100g of dried tofu per day for 2 years had a significant increase in bone mineral density in the lumbar spine. [3]
#03 Other Health Effects
In addition to the above benefits, soy isoflavones can also reduce the number of hot flashes in menopausal women and improve the uncomfortable symptoms of menopause.
As an antioxidant, it can also activate the antioxidant system in our body, which is good for chronic disease and cancer prevention.
Don't worry about eating too much
Most people don't eat enough
A N U A N - E A T I N G
Probably because the rumors are too terrible and deeply rooted in the hearts of the people, even though "soy isoflavones" have many of the above benefits, there are always friends who are worried: what should I do if I eat too much? Will it be bad for my health?
Ah Nuan has to say that this worry is too advanced for most people!
According to the recommendations of the "Dietary Nutrient Reference Intakes for Chinese Residents", premenopausal women who want to consume soy isoflavones to reduce the risk of breast cancer should consume 50mg per day.
Menopausal women take soy isoflavones to reduce the risk of breast cancer and improve perimenopausal syndrome and postmenopausal osteoporosis, with a recommended daily intake of 75mg.
However, in fact, a survey of more than 300,000 women in 10 regions of China found that the average daily intake of soy isoflavones by these women was only 9.4mg, and the highest 1/4 only ate 19.1mg, which means that for most of us, this is completely not enough!
For most people, it is the right choice to eat as many soybeans and soy products as possible, and consume more soy isoflavones!
What foods to eat are useful
A N U A N - E A T I N G
However, for the sake of safety, it is recommended that everyone consume soybeans and soy products to supplement soy isoflavones, rather than choosing concentrated supplements.
Which foods contain more soy isoflavones?
According to the recommended daily intake of 50mg for premenopausal women, we need to eat about 33g of roasted soybeans a day, or drink 1 cup of 200ml of soy milk, and then fry a plate of fried pork with yuba~
Have you eaten enough today? Friends who haven't eaten enough, hurry up and arrange it! Don't forget to share it with your mother, wife, daughter and sisters~
Have you eaten enough soy today?
/ 参考资料[1] Baglia, Michelle L., et al. "The association of soy food consumption with the risk of subtype of breast cancers defined by hormone receptor and HER2 status." International journal of cancer 139.4 (2016): 742-748. [2] Akhlaghi, Masoumeh, et al. "Soy isoflavones prevent bone resorption and loss, a systematic review and meta-analysis of randomized controlled trials." Critical reviews in food science and nutrition 60.14 (2020): 2327-2341. [3] Li, Lei, et al. "The effect of dried beancurd on bone mineral density in postmenopausal Chinese women: A 2-year randomized controlled trial." Calcified Tissue International 105 (2019): 573-581.