Kodi Taurine ndi Chiyani? Ubwino, Zotsatira zoyipa ndi Zambiri

Zamkati

• Kodi Taurine ndi Chiyani?
• Zotsatira za Taurine
• Nchito m'thupi lanu
• Titha Kulimbana ndi Matenda A shuga
• Limbikitsani Thanzi La Mtima
• Limbikitsani Kuchita Masewera Olimbitsa Thupi
• Ubwino Wathanzi Lina
• Zotsatira zoyipa ndi Kuda nkhawa ndi Chitetezo
• Momwe Mungathandizire
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Taurine ndi mtundu wa amino acid womwe umapezeka muzakudya zambiri ndipo nthawi zambiri umawonjezeredwa ku zakumwa zamagetsi.

Anthu ambiri amatenga taurine ngati chowonjezera, ndipo ofufuza ena amati ndi "molekyulu yodabwitsa" (,).

Taurine yawonetsedwa kuti ili ndi maubwino angapo azaumoyo, monga chiwopsezo chochepa cha matenda komanso masewera olimbitsa thupi (,).

Ndiotetezeka kwambiri ndipo ilibe zovuta zoyipa mukamamwa mankhwala oyenera.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za taurine.

Kodi Taurine ndi Chiyani?

Taurine ndi amino sulfonic acid omwe amapezeka mwachilengedwe mthupi lanu. Imakhudzidwa kwambiri ndi ubongo wanu, maso, mtima ndi minofu (,).

Mosiyana ndi ma amino acid ambiri, sagwiritsidwa ntchito popanga mapuloteni. M'malo mwake, amadziwika kuti ndi amino acid ofunikira.

Thupi lanu limatha kupanga taurine, ndipo limapezekanso muzakudya zina. Komabe, anthu ena - monga omwe ali ndi matenda ena monga matenda amtima kapena matenda ashuga - atha kupindula ndikutenga chowonjezera (,,,,).

Ngakhale amakhulupirira zambiri, amino acid samatulutsidwa mumkodzo wa ng'ombe kapena umuna wa ng'ombe. Dzinali limachokera ku liwu lachilatini taurus, zomwe zikutanthauza kuti ng'ombe kapena ng'ombe - kuti izi zitha kukhala gwero la chisokonezo.

Taurine amadziwika kuti ndi amino acid ofunikira. Imagwira ntchito zosiyanasiyana zofunika mthupi lanu.

Zotsatira za Taurine

Zomwe zimachokera ku taurine ndi zakudya zanyama, monga nyama, nsomba ndi mkaka ().

Ngakhale zakudya zina zamasamba zosakaniza zili ndi taurine yowonjezerapo, sizokayikitsa kuti izi zingakupatseni zochulukirapo kuti mukwaniritse milingo yanu ().

Taurine imaphatikizidwanso ku zakumwa zoziziritsa kukhosi ndi zopatsa mphamvu - zomwe zimatha kupereka 600-1,000 mg mu 8 ounce imodzi (237-ml) imodzi.

Komabe, sikulimbikitsidwa kumwa zakumwa zozizilitsa kukhosi kapena zakumwa zamagetsi pamitengo yambiri chifukwa cha zinthu zina zomwe zitha kukhala zowononga (, 12).

Chifukwa mawonekedwe a taurine omwe amagwiritsidwa ntchito pazowonjezera komanso zakumwa zamagetsi nthawi zambiri amapangidwa mwanjira yopanga - osachokera ku nyama - ndioyenera vegans.

Zakudya wamba zimapereka pafupifupi 40-400 mg wa taurine patsiku, koma kafukufuku wagwiritsa ntchito 400-6,000 mg patsiku (,).

Zakudya zazikulu za taurine ndi zakudya za nyama, monga nyama, nsomba ndi mkaka. Zing'onozing'ono zimapezeka muzakudya zina zazomera. Imawonjezeranso kuzakumwa zambiri zamagetsi.

Nchito m'thupi lanu

Taurine, yomwe imapezeka m'magulu angapo, ili ndi maubwino ambiri.

Udindo wake wachindunji ndi (,,,,):

• Kusunga bwino ma hydration ndi maelekitirodi mu maselo anu
• Kupanga mchere wa bile, womwe umagwira ntchito yofunika kwambiri pakudya
• Kuwongolera mchere monga calcium mkati mwa maselo anu
• Kuthandizira magwiridwe antchito amkati amanjenje ndi maso
• Kuwongolera chitetezo cha mthupi komanso antioxidant

Popeza ndi amino acid ofunikira, munthu wathanzi amatha kupanga ndalama zochepa zomwe zimafunikira pazinthu zofunikira tsiku ndi tsiku.

Komabe, pamafunika ndalama zochulukirapo nthawi zina, ndikupangitsa kuti taurine ikhale yofunikira kwa anthu ena - monga omwe ali ndi vuto la mtima kapena impso, komanso makanda obadwa msanga omwe adyetsedwa kudzera m'mitsempha ().

Kuperewera kumachitika panthawi yomwe mwana amakula, zizindikilo zazikulu monga ubongo wosagwira ntchito komanso kuwonongeka kwa shuga m'magazi zimawonedwa ().

Taurine amatenga mbali zambiri zofunika mthupi lanu. Ngakhale ndizosowa kwambiri, kusowa kumalumikizidwa ndi zovuta zingapo zathanzi.

Titha Kulimbana ndi Matenda A shuga

Taurine imathandizira kusintha kwa magazi m'magazi ndikuthana ndi matenda ashuga.

Kuonjezera kwakanthawi kochepa kumachepetsa kusala kwa magazi m'magazi a shuga - osasintha chilichonse pakudya kapena masewera olimbitsa thupi ().

Kusala kudya kwa magazi ndikofunikira kwambiri paumoyo, popeza milingo yayikulu ndichofunikira kwambiri pamtundu wachiwiri wa matenda ashuga ndi matenda ena ambiri okhalitsa (,).

Kafukufuku wina wazinyama akuwonetsa kuti kuchuluka kwa kudya taurine kungathandize kupewa matenda amtundu wa 2 ndikuchepetsa kuchuluka kwa shuga m'magazi komanso insulin kukana (,).

Chosangalatsa ndichakuti, anthu omwe ali ndi matenda ashuga amakhala ndi taurine yotsika pang'ono - chisonyezo china chomwe chingatenge nawo matendawa ().

Izi zati, kufufuza kwina kumafunika m'derali.

Taurine itha kuthandiza anthu omwe ali ndi matenda ashuga, omwe atha kutsitsa shuga m'magazi ndikuwongolera zinthu zingapo zomwe zingayambitse matenda amtima. Komabe, maphunziro owonjezera amafunikira asananene chilichonse.

Limbikitsani Thanzi La Mtima

Taurine itha kuthandiza kuchepetsa chiopsezo cha matenda amtima.

Kafukufuku akuwonetsa kulumikizana pakati pamiyeso yayikulu ya taurine ndi mitengo yotsika kwambiri yakufa kuchokera ku matenda amtima, komanso kuchepa kwa cholesterol ndi kuthamanga kwa magazi ().

Taurine itha kuthandiza kuchepetsa kuthamanga kwa magazi pochepetsa kukana kwa magazi m'makoma anu amitsinje. Zingathenso kuchepetsa kukhudzidwa kwa mitsempha muubongo wanu komwe kumakulitsa kuthamanga kwa magazi (,,).

Pakafukufuku wamasabata awiri mwa anthu omwe ali ndi matenda ashuga, ma taurine amathandizira kuchepetsa kuwuma kwamitsempha - zomwe zingapangitse kuti mtima uzitha kupopera magazi mozungulira thupi lonse ().

Pakafukufuku wina mwa anthu onenepa kwambiri, magalamu atatu a taurine patsiku kwa milungu isanu ndi iwiri amachepetsa thupi ndikuchepetsa zinthu zingapo zoopsa zamatenda amtima ().

Kuphatikiza apo, kuwonjezera kumapezeka kuti kumachepetsa kutupa ndi mtsempha wamagazi. Mukaphatikiza, zotsatirazi zitha kuchepetsa kwambiri chiwopsezo cha matenda amtima (,,).

Taurine imachepetsa chiopsezo cha matenda amtima pokonza zinthu zingapo zofunika kuzika, monga cholesterol ndi kuthamanga kwa magazi.

Limbikitsani Kuchita Masewera Olimbitsa Thupi

Taurine itha kukhalanso ndi phindu pamasewera othamanga.

M'maphunziro azinyama, taurine idapangitsa kuti minofu igwire ntchito molimbika komanso kwanthawi yayitali ndikuwonjezera kuthekera kwa minofu kutulutsa ndikupanga mphamvu. Mu mbewa, amachepetsa kutopa ndi kuwonongeka kwa minofu panthawi yolimbitsa thupi (,,,).

M'maphunziro aumunthu, taurine yawonetsedwa kuti imachotsa zonyansa zomwe zimayambitsa kutopa ndikupangitsa kuti minofu ipse. Imatetezanso minofu pakuwonongeka kwa khungu komanso kupsinjika kwa oxidative (,,).

Kuphatikiza apo, imawonjezera kuyaka kwamafuta mukamachita masewera olimbitsa thupi ().

Kafukufuku waumunthu akuwonetsa kuti othamanga ophunzitsidwa bwino omwe amathandizira ndi taurine adachita bwino pakuchita masewera olimbitsa thupi. Oyendetsa njinga ndi othamanga atha kuyenda maulendo ataliatali osatopa kwenikweni (,).

Kafukufuku wina amathandizira amino acid pantchito yochepetsa kuwonongeka kwa minofu. Ophunzira adayikapo chizolowezi chowononga minofu yowononga minofu adakhala ndi zochepa zochepa zowononga komanso kuchepa kwa minofu (37,).

Kuphatikiza pa maubwino awa, taurine itha kuthandizira kuchepa thupi powonjezera kugwiritsa ntchito mafuta m'thupi lanu ngati mafuta. M'mabasiketi, kuwonjezera ndi 1.66 magalamu a taurine adakulitsa kuwotcha mafuta ndi 16% ().

Taurine imakhala ndi maudindo angapo ofunikira mu minofu yanu ndipo imatha kuthandizira magawo osiyanasiyana azolimbitsa thupi pochepetsa kutopa, kuwonjezera kuwotcha kwamafuta ndikuchepetsa kuwonongeka kwa minofu.

Ubwino Wathanzi Lina

Taurine ili ndi zabwino zambiri pazaumoyo.

Itha kusintha ntchito zina zosiyanasiyana mthupi lanu, monga kuwona ndi kumva mwa anthu ena (,).

Pakafukufuku wamunthu, 12% ya omwe akutenga nawo gawo powonjezera ndi taurine adathetsa kulira m'makutu awo, komwe kumalumikizidwa ndi kutayika kwakumva ().

Taurine imapezekanso m'maso mwanu, kafukufuku akuwonetsa kuti mavuto amaso amatha kuchitika milingo iyi ikayamba kuchepa. Zowonjezera zowonjezera zimakhulupirira kuti zimathandizira kuwona ndi thanzi la diso (,,).

Chifukwa imathandizira kuwongolera kutuluka kwa minofu, taurine imatha kuchepetsa kukomoka ndikuthandizira kuthana ndi matenda monga khunyu (,,).

Zikuwoneka kuti zimagwira ntchito pomanga ma GABA receptors aubongo wanu, omwe amatenga gawo lofunikira pakuwongolera ndi kukhazika mtima wanu wapakati (,).

Pomaliza, itha kuteteza maselo a chiwindi kuti asawonongeke kwambiri komanso poizoni. Pakafukufuku wina, magalamu awiri a taurine omwe amatengedwa katatu patsiku amachepetsa kuwonongeka kwa chiwindi pomwe amachepetsa kupsinjika kwa okosijeni (,).

Komabe, kufufuza kwina kumafunikira pazambiri za izi.

Taurine ili ndi zabwino zambiri zathanzi, kuyambira pakuchepa kochepera mpaka kuwona kwamaso.

Zotsatira zoyipa ndi Kuda nkhawa ndi Chitetezo

Malinga ndi umboni wabwino kwambiri, taurine ilibe zovuta zoyipa ikagwiritsidwa ntchito muzoyenerera ().

Ngakhale sipanakhalepo zachindunji kuchokera kuzowonjezera taurine, kufa kwa othamanga ku Europe kwalumikizidwa ndi zakumwa zamagetsi zomwe zili ndi taurine ndi caffeine. Izi zapangitsa kuti mayiko angapo aletse kapena kuchepetsa kugulitsa taurine ().

Komabe, imfayi mwina idayambitsidwa ndi kumwa kwakukulu kwa caffeine kapena zinthu zina zomwe othamanga amamwa.

Monga momwe amino acid amathandizira zowonjezera, zovuta zimatha kuthekera kwa anthu omwe ali ndi vuto la impso (,).

Mukamadya moyenera ndi munthu wathanzi, taurine ilibe zovuta zilizonse.

Momwe Mungathandizire

Mlingo wofala kwambiri wa taurine ndi 500-2,000 mg patsiku.

Komabe, malire apamwamba a poizoni ndi okwera kwambiri - ngakhale mankhwala opitirira 2,000 mg akuwoneka kuti amalekerera.

Kafukufuku wokhudzana ndi chitetezo cha taurine akuwonetsa kuti mpaka 3,000 mg tsiku lililonse kwa moyo wonse ukadali wotetezeka ().

Ngakhale maphunziro ena atha kugwiritsa ntchito mulingo wokwera kwakanthawi kochepa, 3,000 mg patsiku ikuthandizani kukulitsa zabwinozo mukakhala pamalo otetezeka (,).

Njira yosavuta komanso yotsika mtengo kwambiri yokwaniritsira izi ndi kudzera mu zowonjezera kapena zowonjezera piritsi, zomwe zingawononge $ 6 pamiyeso 50.

Ngakhale mutha kupeza taurine mwachilengedwe kuchokera ku nyama, mkaka ndi nsomba, anthu ambiri samadya mokwanira kuti akwaniritse kuchuluka kwa mankhwala omwe agwiritsidwa ntchito m'maphunziro omwe afotokozedwa pamwambapa ().

Kuphatikiza ndi 500-3,000 mg wa taurine patsiku amadziwika kuti ndiwothandiza, wotchipa komanso wotetezeka.

Mfundo Yofunika Kwambiri

Ofufuza ena amatcha taurine "molekyulu yodabwitsa" chifukwa zowonjezerapo zowonjezera zowonjezera zimapatsa thanzi ndi magwiridwe antchito.

Kaya mukufuna kukonza thanzi lanu kapena kupititsa patsogolo masewera anu, taurine imatha kukhala yotsika mtengo kwambiri komanso yotetezeka ku regimen yanu.

Mutha kupeza zinthu zosiyanasiyana ku Amazon, ngakhale kumbukirani kuti mutha kupezanso taurine kuchokera kuzinthu zanyama.