降低乳腺癌风险的成分,建议每天吃这么多!
文 | 顾中一 营养师
北京营养师协会理事
清华大学医学院硕士
八年三甲医院营养师经验
太长不看
绝经前女性摄入大豆异黄酮降低乳腺癌发生风险的特定建议值(SPL)是 每天55mg (相当于大概200g煮熟的豆腐)。 已绝经女性摄入大豆异黄酮降低乳腺癌发生风险、改善围绝经期综合征和绝经后骨质疏松症的特定建议值(SPL)是 每天75mg (相当于大概250g煮熟的豆腐)。 已经绝经女性摄入大豆异黄酮每天最高不超过120mg。
此外大豆异黄酮还有抗氧化的效果,可以抑制活性氧自由基和过氧化氢生成、减少DNA氧化损伤、抑制脂质过氧化。研究发现补充大豆异黄酮6个月后可减少健康女性的DNA氧化损伤水平。
224名美国绝经后女性每天补充大豆异黄酮120mg持续3年 350名美国绝经后女性每天补充大豆异黄酮154mg持续3年 399名我国台湾地区绝经女性每天补充大豆异黄酮300mg持续2年
那我国居民实际上每天摄入大豆异黄酮的量是什么水平呢?
男性朋友也可以正常吃豆制品,不用有这方面的顾忌。
参考文献:
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