Kuyini i-Taurine? Izinzuzo, Imiphumela emibi nokuningi

-Delile

• Kuyini i-Taurine?
• Imithombo yeTaurine
• Imisebenzi Emzimbeni Wakho
• Sengalwa Nesifo Sikashukela
• Kwangathi Kungathuthukisa Impilo Yenhliziyo
• Kwangathi Khuphula Ukuzivocavoca Ukusebenza
• Ezinye Izinzuzo Zezempilo
• Imiphumela emibi kanye nokukhathazeka kokuphepha
• Ungayengeza kanjani
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Taurine uhlobo lwe-amino acid etholakala ekudleni okuningi futhi evame ukungezwa kuziphuzo zamandla.

Abantu abaningi bathatha i-taurine njengesengezo, kanti abanye abacwaningi bayibiza ngokuthi "isimangaliso semolekyuli" (,).

I-Taurine ikhonjisiwe ukuthi inezinzuzo eziningana zezempilo, njengengozi ephansi yezifo nokusebenza kwezemidlalo okuthuthukisiwe (,).

Kuphephe kakhulu futhi akunayo imiphumela emibi eyaziwayo lapho ithathwa ngemithamo efanele.

Lo mbhalo uchaza konke odinga ukukwazi mayelana ne-taurine.

Kuyini i-Taurine?

I-Taurine iyi-amino sulfonic acid eyenzeka ngokwemvelo emzimbeni wakho. Igxile kakhulu ebuchosheni bakho, emehlweni, enhliziyweni nasemisipha (,).

Ngokungafani namanye ama-amino acid amaningi, ayisetshenziselwa ukwakha amaprotheni. Esikhundleni salokho, ihlukaniswa njenge-amino acid enemibandela ethile.

Umzimba wakho ungakhiqiza i-taurine, futhi uyatholakala nakokunye ukudla. Kodwa-ke, abantu abathile - njengalabo abanezifo ezithile ezifana nesifo senhliziyo noma isifo sikashukela - bangazuza ngokuthatha isengezo (,,,,).

Yize kunenkolelo evamile, le amino acid ayikhishwa kumchamo wenkunzi noma isidoda senkunzi. Leli gama lisuselwa egameni lesiLatini i-taurus, okusho inkabi noma inkunzi - ukuze lokho kube ngumthombo wokudideka.

I-Taurine ihlukaniswa njenge-amino acid enemibandela ethile. Isebenza imisebenzi ehlukahlukene ebalulekile emzimbeni wakho.

Imithombo yeTaurine

Imithombo esemqoka ye-taurine ingukudla kwezilwane, njengenyama, inhlanzi nobisi ().

Yize okunye ukudla okucutshungulwa kwemifino kuqukethe i-taurine eyengeziwe, akunakwenzeka ukuthi lokhu kuzonikeza inani elanele lokukhulisa amazinga akho ().

I-Taurine nayo ivame ukungezwa kuziphuzo zesoda nezamandla - ezinganikeza ngama-600-1,000 mg nge-8-ounce eyodwa (237-ml) eyodwa.

Kodwa-ke, akunconywa ukuphuza iziphuzo zesoda noma zamandla ngamanani aphezulu ngenxa yezinye izithako ezingaba nobungozi (, 12).

Ngoba ifomu le-taurine elisetshenziselwa izithasiselo neziphuzo zamandla livame ukwenziwa ngokwenziwa - hhayi ngokususelwa ezilwaneni - lilungele imifino.

Ukudla okumaphakathi kunikeza cishe u-40-400 mg we-taurine ngosuku, kepha izifundo zisebenzise u-400-6,000 mg ngosuku (,).

Imithombo yokudla eyinhloko ye-taurine ukudla kwezilwane, njengenyama, inhlanzi nobisi. Inani elincane likhona kokunye ukudla kwezitshalo. Iphinde ingezwe kuziphuzo eziningi zamandla.

Imisebenzi Emzimbeni Wakho

I-Taurine, etholakala ezithweni eziningana, inezinzuzo eziningi.

Izindima zayo eziqondile zifaka phakathi (,,,,):

• Ukugcina ukulingana okufanele kwe-hydration ne-electrolyte kumaseli akho
• Ukwakha usawoti we-bile, odlala indima ebalulekile ekugayeni ukudla
• Ukulawula amaminerali afana ne-calcium ngaphakathi kwamaseli akho
• Ukusekela umsebenzi jikelele wesistimu yakho yezinzwa ephakathi namehlo
• Ukulawula ukusebenza kwamasosha omzimba nokusebenza kwe-antioxidant

Njengoba kuyi-amino acid enesimo esithile, umuntu onempilo angakhiqiza inani elincane elidingekayo kule misebenzi ebalulekile yansuku zonke.

Kodwa-ke, amanani aphezulu angadingeka ezimweni ezingavamile, okwenza i-taurine ibaluleke kwabanye abantu - njengalabo abanezinhliziyo noma ukwehluleka kwezinso, kanye nezinsana ezingaphambi kwesikhathi ezinikezwe ukudla ngemithambo ().

Lapho ukuntuleka kwenzeka ngesikhathi sokukhula komntwana, kuye kwabonwa izimpawu ezinzima ezifana nokusebenza kabi kobuchopho kanye nokulawulwa koshukela wegazi ().

I-Taurine idlala izindima eziningi ezibalulekile emzimbeni wakho. Yize kuyivelakancane ngokwedlulele, ukuntuleka kuxhunyaniswa nezinkinga eziningana zezempilo.

Sengalwa Nesifo Sikashukela

I-Taurine ingathuthukisa ukulawula ushukela wegazi futhi ilwe nesifo sikashukela.

Ukwengeza isikhathi eside kunciphise amazinga kashukela egazini azile ukudla kumagundane esifo sikashukela - ngaphandle kwezinguquko ekudleni noma kokuvivinya umzimba ().

Ukuzila amazinga kashukela kubaluleke kakhulu empilweni, njengoba amazinga aphezulu ayinto ebalulekile kuhlobo 2 sikashukela nezinye izifo eziningi ezingamahlalakhona (,).

Olunye ucwaningo lwesilwane lukhombisa ukuthi ukwanda kokudla kwe-taurine kungasiza ekuvikeleni uhlobo lwesifo sikashukela se-2 ngokunciphisa amazinga kashukela egazini nokumelana ne-insulin (,).

Kuyathakazelisa ukuthi abantu abanesifo sikashukela bavame ukuba namazinga aphansi e-taurine - esinye isibonakaliso sokuthi singadlala indima kulesi sifo ().

Lokho kusho ukuthi ucwaningo olwengeziwe luyadingeka kule ndawo.

I-Taurine ingazuzisa abantu abanesifo sikashukela, okungahle kwehlise amazinga kashukela egazini nokwenza ngcono izinto ezinobungozi ezahlukahlukene zesifo senhliziyo. Kodwa-ke, ezinye izifundo ziyadingeka ngaphambi kokuthi kwenziwe noma yiziphi izimangalo.

Kwangathi Kungathuthukisa Impilo Yenhliziyo

I-Taurine ingasiza ekunciphiseni ubungozi besifo senhliziyo.

Ucwaningo lukhombisa ukuxhumana phakathi kwamazinga aphezulu we-taurine namazinga aphansi kakhulu okufa okubangelwa yisifo senhliziyo, kanye nokwehla kwe-cholesterol nomfutho wegazi ().

I-Taurine ingasiza ekwehliseni umfutho wegazi ophakeme ngokunciphisa ukumelana nokugeleza kwegazi ezindongeni zakho zomthambo wegazi. Kunganciphisa nemithambo yemizwa ebuchosheni bakho ekhulisa umfutho wegazi (,,).

Esifundweni samasonto amabili kubantu abanesifo sikashukela, ama-taurine supplements anciphise kakhulu ukuqina komthambo - okungenza kube lula ngenhliziyo ukupompa igazi emzimbeni ().

Kwesinye isifundo kubantu abakhuluphele ngokweqile, ama-gramu ama-3 we-taurine ngosuku amasonto ayisikhombisa anciphise isisindo somzimba futhi athuthukisa izici eziningana zesifo senhliziyo ().

Ngokwengeziwe, ukuthasisela kutholakele ukunciphisa ukuvuvukala nokuqina kwemithambo. Uma ihlanganisiwe, le miphumela inganciphisa kakhulu ingozi yesifo senhliziyo (,,).

I-Taurine inganciphisa ubungozi besifo senhliziyo ngokuthuthukisa izinto eziningana eziyingozi, njenge-cholesterol nomfutho wegazi.

Kwangathi Khuphula Ukuzivocavoca Ukusebenza

I-Taurine nayo ingaba nezinzuzo ngokusebenza kwezemidlalo.

Ezifundweni zezilwane, i-taurine ibangele ukuthi imisipha isebenze kanzima futhi isikhathi eside futhi yenyuse ikhono lemisipha lokuthola amandla nokukhiqiza amandla. Kumagundane, kunciphise ukukhathala nokulimala kwemisipha ngesikhathi sokuzivocavoca (,,,).

Ezifundweni zabantu, i-taurine ikhonjisiwe ukuthi isusa imfucuza eholela ekukhathaleni futhi ibangele ukushisa kwemisipha. Iphinde ivikele imisipha ekulimaleni kweseli nasekucindezelekeni kwe-oxidative (,,).

Ngaphezu kwalokho, kwandisa ukushiswa kwamafutha ngesikhathi sokuzivocavoca ().

Ucwaningo lwabantu lubonisa ukuthi abasubathi abaqeqeshiwe abenezela ngolwazi lwe-taurine bathuthukise ukusebenza kokuvivinya umzimba. Abagibeli bamabhayisikili nabagijimi bakwazile ukumboza amabanga amade ngokukhathala okuncane (,).

Olunye ucwaningo lusekela le ndima ye-amino acid ekunciphiseni ukulimala kwemisipha. Ababambiqhaza ababekwe esimisweni sokulimaza imisipha abathola omaka abambalwa bokulimala kanye nokuqaqamba kwemisipha okuncane (37,).

Ngaphezu kwalezi zinzuzo zokusebenza, i-taurine ingasiza ekunciphiseni isisindo ngokwandisa ukusetshenziswa komzimba wakho kwamafutha njengophethiloli. Kubagibeli bamabhayisikili, abenezela ngo-1.66 amagremu we-taurine andise ukushiswa kwamafutha ngo-16% ().

I-Taurine idlala izindima ezimbalwa ezibalulekile emisipheni yakho futhi ingasiza izici ezahlukahlukene zokuzivocavoca umzimba ngokunciphisa ukukhathala, ukwandisa ukushisa kwamafutha nokunciphisa ukulimala kwemisipha.

Ezinye Izinzuzo Zezempilo

I-Taurine inezinhlobonhlobo eziningi zezinzuzo zezempilo ezingaba khona.

Kungathuthukisa eminye imisebenzi ehlukahlukene emzimbeni wakho, njengokubona nokuzwa kubantu abathile (,).

Esifundweni esisodwa somuntu, i-12% yabahlanganyeli abenezela nge-taurine isuse ngokuphelele ukukhala ezindlebeni zabo, okuhambisana nokulahlekelwa ukuzwa ().

I-Taurine nayo ikhona ngobuningi emehlweni akho, ngocwaningo olukhombisa ukuthi izinkinga zamehlo zingenzeka lapho la mazinga eqala ukwehla. Ukugxila okwenyukayo kukholakala ukuthi kukhulisa amehlo nokubona kwamehlo (,,).

Ngoba isiza ukulawula ukucubungula kwemisipha, i-taurine inganciphisa ukuqubuka futhi isize ukwelapha izimo ezifana nesifo sokuwa (,,).

Kubonakala kusebenza ngokuzibophezela kuma-receptors we-GABA obuchopho bakho, adlala indima enkulu ekulawuleni nasekuthuleni uhlelo lwakho oluphakathi lwezinzwa (,).

Ekugcineni, ingavikela amaseli wesibindi ekulimaleni kwamahhala kwe-radical kanye ne-toxin. Kwesinye isifundo, 2 amagremu we-taurine athathwe kathathu ngosuku anciphisa omaka bokulimala kwesibindi ngenkathi kunciphisa ukucindezeleka okwenziwe nge-oxidative (,).

Kodwa-ke, kudingeka olunye ucwaningo kuningi lalezi zinzuzo.

I-Taurine inezinhlobonhlobo zezinzuzo zezempilo ezingaba khona, kusukela ekunciphiseni kokuncipha kuya ekuboneni okuthuthukile.

Imiphumela emibi kanye nokukhathazeka kokuphepha

Ngokobufakazi obutholakalayo, i-taurine ayinayo imiphumela emibi lapho isetshenziswa kumanani anconyiwe ().

Yize bekungekho zinkinga eziqondile ezivela kwizithasiselo ze-taurine, ukushona kwabasubathi eYurophu kuye kwaxhunyaniswa neziphuzo zamandla eziqukethe i-taurine ne-caffeine. Lokhu kuholele emazweni amaningi ukuthi avimbele noma anciphise ukuthengiswa kwe-taurine ().

Kodwa-ke, lokhu kufa kungenzeka kubangelwe yimithamo emikhulu ye-caffeine noma ezinye izinto abadlali ababezithatha.

Njengakwizengezo eziningi ezenzelwe i-amino-acid, izingqinamba zingavela kubantu abanezinkinga zezinso (,).

Uma idliwe ngamanani afanele ngumuntu onempilo, i-taurine ayinayo imiphumela emibi eyaziwayo.

Ungayengeza kanjani

Imithamo ejwayelekile kakhulu ye-taurine ingama-500-2,000 mg ngosuku.

Kodwa-ke, umkhawulo ophezulu wobuthi uphakeme kakhulu - ngisho nemithamo engaphezulu kwe-2,000 mg ibonakala ibekezeleleka kahle.

Ucwaningo ngokuphepha kwe-taurine lubonisa ukuthi kuze kufike ku-3,000 mg ngosuku impilo yonke isaphephile ().

Ngenkathi ezinye izifundo zingasebenzisa umthamo ophakeme isikhathi esifushane, i-3,000 mg ngosuku izokusiza ukukhulisa izinzuzo ngenkathi uhlala ebangeni eliphephile (,).

Indlela elula futhi ebiza kakhulu ukufeza lokhu ngokusebenzisa izithako ze-powder noma zethebhulethi, ezingabiza imali encane njengama- $ 6 ngemithamo engama-50.

Ngenkathi ungathola i-taurine ngokwemvelo kusuka enyameni, ubisi kanye nenhlanzi, abantu abaningi ngeke badle ngokwanele ukuhlangabezana namanani asetshenziswe ezifundweni ezixoxwe ngenhla ().

Ukwengeza nge-500-3,000 mg ye-taurine ngosuku kuyaziwa ukuthi kuyasebenza, kushibhile futhi kuphephile.

Okusemqoka

Abanye abacwaningi babiza i-taurine ngokuthi "isimangaliso semolekyuli" ngoba izithako ezimbalwa zinikeza izinzuzo eziningi ezingaba khona zezempilo nokusebenza.

Noma ngabe ufuna ukuthuthukisa impilo yakho noma uthuthukise ukusebenza kwakho kwezemidlalo, i-taurine ingaba ukwengeza okungabizi kakhulu futhi okuphephile ohlelweni lwakho lokulekelela.

Ungathola imikhiqizo eminingi ehlukile kwi-Amazon, noma khumbula ukuthi ungathola futhi i-taurine evela kumikhiqizo yezilwane.