以大豆為基礎的健康食品有助於舒緩更年期症狀嗎？ Are Soy-Based Supplements and Diets Beneficial For Relieving Menopausal Symptoms?
更年期婦女在最後一次月經期後，可能會感到骨骼開始疏鬆。這可能使她們容易受到各類健康問題的影響，例如體重增加、骨質疏鬆症和無法參與激烈的運動。
Menopausal women may feel their bones start to weaken after their last menstruation period. This may make them increasingly susceptible to health problems such as weight gain, osteoporosis, and the inability to perform highly strenuous physical activity.
因此，專家們一直在尋找可以幫助女性在絕經後,也能保持健康强健的解決方案。
Experts are therefore constantly looking for alternatives that can help females stay healthy and fit even after the onset of menopause.
以大豆為主的更年期保健品和飲食習慣在更年期女性中廣受歡迎，因為她們發現有效於緩解潮熱和與骨骼相關的問題。
Soy-based menopausal health supplements and diets have gained popularity amongst menopausal women since many have found that soy-based menopausal health products help relieve hot flashes and bone-related concerns.
然而，我們的問題是——這些大豆保健品和食物是否足夠有效和值得依賴？繼續閱讀消除您的疑慮！
However, our question is: Are these soy supplements and diets effective enough to be relied upon? Continue reading to get your doubts cleared!
大豆是否足夠？
Is Soy Effective Enough?
密蘇里大學專家團隊的一項實驗發現，飲食中的大豆蛋白有能力抵消更年期的不良後果，包括對骨骼和新陳代謝的影響。尚未達到更年期的女性可以從大豆中的蛋白質中受益，這種蛋白質是有助於增強骨骼的。
An experiment conducted by the team of experts at the University of Missouri found that soy protein in the diet has the potential to counteract the unwanted consequences of menopause, including the impacts on bone and metabolic health. Women who have not yet reached menopause can benefit from the protein found in soy which helps strengthen their bones.
此外，根據密蘇里大學營養與運動生理學教授 Pamela Hinton，即使是更年期女性也可以通過食用大豆食物來增強骨骼。她發現，以大豆為基礎的飲食還可以改善身體的新陳代謝功能，並有助於減少潮熱。
Furthermore, even menopausal women can achieve stronger bones by consuming soy-based whole foods in their diets, according to Pamela Hinton, Professor of Nutrition and Exercise Physiology at the University of Missouri. She has found that soy-based diets can also improve the metabolic functioning of the body and help reduce hot flashes.
然而，雖然多項研究發現大豆可以幫助增強骨骼並減輕潮熱的強度，它可能不如激素替代治療那麼迅速和顯著。
However, despite the fact that several studies have shown that soy can help strengthen the bones and lessen the intensity of hot flashes, one should still be aware that it may not work as quickly and dramatically as hormone replacement treatment.
以大豆為主的更年期保健品可能需要數週或更長時間才能提供所有的好處。根據 2015 年有關潮熱的研究，大豆異黃酮需要 13 週以上才能達到其最大效果的一半。傳統的激素療法需要大約三週就能產生相同的結果。然而，大豆異黃銅的更年期保健品的好處是它們是 100% 天然的，因此不太可能導致對健康產生不良副作用。
It may take several weeks or longer for these soy-based menopausal health supplements to provide their full benefits. According to a 2015 study on hot flashes, it takes more than 13 weeks for soy isoflavones to achieve half of their maximum effect. Alternatively, traditional hormone therapy takes approximately three weeks to produce the same results. However, the benefit of soy-based menopausal health supplements is that they are 100% natural, and therefore are less likely to lead to adverse side effects on health.
這可以解釋為什麼潮熱和骨骼相關問題在亞洲國家明顯低於美國，因為大豆是亞洲飲食習慣的支柱。然而，大豆保健品和飲食對人體的效果可能因人而異。這些大豆健康食品的功效也可能因人的飲食、身體狀況、遺傳、身體活動等而異。
This may explain why the prevalence of hot flashes and bone-related issues are found to be significantly lower in Asian countries compared to females in the United States, as soy is a mainstay in the Asian diet. The effectiveness of soy supplements and diet on one’s body, however, may differ from one person to another. The efficacy of these soy supplements may also vary according to one’s diet, body condition, genetics, physical activity, and many other factors.
大豆如何減少更年期症狀？
How Does Soy Work in Reducing Menopausal Symptoms?
大豆含豐富的異黃酮，是種植物性化合物的一種，在人體產生雌激素中起重要的作用, 有體內雌激素的功能。
Soy is rich in Isoflavones, which are a class of plant-based compounds that play an important role in the production of estrogen in the body. These molecules behave like a lesser version of estrogen in the body.
染料木黃酮和黃豆苷元是大豆中含量最豐富的異黃酮。當你吃大豆時，腸道中的微生物會將其分解成更活躍的形式。
Genistein and daidzein are the most abundant isoflavones found in soy. When you eat soy, microbes in your intestines break it down into their more active forms.
大豆異黃酮一旦進入您的身體，它們就會與雌激素相同的方式附在雌激素受體上，受體就會充當細胞表面的對接點。在粘附某些受體時，異黃酮會模仿雌激素的作用，從而恢復體內的荷爾蒙平衡。
As soon as soy isoflavones enter your body, they attach to estrogen receptors in the same way that estrogen does. Receptors act as docking points on the cell surface. On adhering to certain receptors, isoflavones mimic the effects of estrogen, thereby restoring the hormonal balance in the body.
