Chii chinonzi Taurine? Zvakanakira, Side Mhedzisiro uye Zvimwe

Zvemukati

• Chii chinonzi Taurine?
• Zvinyorwa zveTaurine
• Mabasa muMuviri Wako
• Vanogona Kurwisa Chirwere cheshuga
• Inogona Kuvandudza Moyo Hutano
• Chivabvu Kusimbisa Exercise Performance
• Zvimwe Zvakanakira Hutano
• Mativi Ekupedzisira uye Kunetsekana Kunetseka
• Maitiro Ekuwedzera
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Taurine rudzi rweamino asidhi inowanikwa muzvikafu zvakawanda uye inowanzo kuwedzerwa kune zvinwiwa zvine simba.

Vanhu vazhinji vanotora taurine sechinhu chinowedzera, uye vamwe vaongorori vanotaura nezvayo se "kushamisika morekuru" (,).

Taurine yakaratidzirwa kuve iine huwandu hwebatsiro kubva kuhutano, senge yakaderera njodzi yezvirwere uye nekuvandudza mitambo kuita (,).

Iyo zvakare yakachengeteka chaizvo uye haina kuzivikanwa mhedzisiro painotorwa mune anonzwisisika madhizaini.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve taurine.

Chii chinonzi Taurine?

Taurine amino sulfonic acid inoitika zvakasikwa mumuviri wako. Iyo inonyanya kusimbiswa muhuropi hwako, maziso, moyo uye mhasuru (,).

Kusiyana nemamwe amino acids, haina kushandiswa kuvaka mapuroteni. Asi, inorondedzerwa seyakagadziriswa amino acid.

Muviri wako unogona kuburitsa taurine, uye unowanikwawo mune zvimwe zvekudya. Nekudaro, vamwe vanhu - sevaya vane zvimwe zvirwere zvakaita sehosha yemoyo kana chirwere cheshuga - vanogona kubatsirwa nekutora chinowedzera (,,,,).

Kunyangwe zvichitendwa zvakajairika, iyi amino acid haina kubviswa kubva kune weti weti kana nzombe yemurume. Zita rakabva pazwi rechiLatin taurus, zvinoreva kuti nzombe kana nzombe - kuitira kuti igone kuve iko kunokonzera nyonganiso.

Taurine inorondedzerwa seyakagadziriswa amino acid. Iyo inoshanda akasiyana akasiyana mabasa mumuviri wako.

Zvinyorwa zveTaurine

Mhedzisiro huru ye taurine ndeyekudya kwemhuka, senge nyama, hove nemukaka ().

Kunyangwe hazvo zvimwe zvakagadziriswa zvekudya zvemuriwo zvine taurine yakawedzerwa, hazvigoneke kuti izvi zvinopa huwandu hwakaringana kukwidziridza mazinga ako ().

Taurine inowanzo kuwedzerwa pasoda uye zvinwiwa zvemagetsi - izvo zvinogona kupa 600-1,000 mg mune imwechete 8-ounce (237-ml) inoshumira.

Zvisinei, hazvikurudzirwi kunwa soda kana zvinwiwa zvine simba muhuwandu hwakanyanya nekuda kwezvimwe zvinoshandiswa zvinogona kukuvadza (, 12).

Nekuti chimiro che taurine chinoshandiswa mukuwedzera uye zvinwiwa zvemagetsi zvinowanzo gadzirwa zvakagadzirwa - zvisina kutorwa kubva kumhuka - zvinokodzera vegans.

Avhareji yekudya inopa nezve 40-400 mg ye taurine pazuva, asi zvidzidzo zvakashandisa 400-6,000 mg pazuva (,).

Midziyo mikuru yekudya ye taurine ndeyekudya kwemhuka, senge nyama, hove uye mukaka. Zvishoma zvidiki zvinoitika mune zvimwe zvekudya zvekudyara. Inowedzerwawo kune zvakawanda zvinwiwa simba.

Mabasa muMuviri Wako

Taurine, inowanikwa munhengo dzinoverengeka, ine mikana yakawanda.

Mabasa aro akananga anosanganisira (,,,,):

• Kuchengeta yakakodzera hydration uye electrolyte chiyero mumasero ako
• Kugadzira bile munyu, unoita basa rakakosha mukuzeya
• Kudzora zvicherwa senge calcium mukati memasero ako
• Kutsigira yakajairika mashandiro epakati yeneti system uye maziso
• Kugadzirisa immune system uye antioxidant basa

Sezvo iri mamiriro anokosha amino acid, munhu akagwinya anogona kuburitsa hushoma huwandu hunodiwa kune aya akakosha ezuva nezuva mabasa.

Nekudaro, huwandu hwakakwira hunogona kudikanwa mune zvisingawanzoitika zviitiko, zvichiita kuti taurine ive yakakosha kune vamwe vanhu - sevaya vane moyo kana itsvo kutadza, pamwe nevacheche vasati vasvika vakadyiswa intravenously ().

Kana kushomeka kukaitika panguva yekukura kwechibereko, zviratidzo zvakakomba sekukanganiswa kwehuropi kushanda uye kudzikira kweshuga muropa zvakaonekwa ().

Taurine inoita akawanda akakosha mabasa mumuviri wako. Kunyangwe zvisingawanzoitika, kushomeka kunosanganisirwa nenyaya dzinoverengeka dzakakomba dzehutano.

Vanogona Kurwisa Chirwere cheshuga

Taurine inogona kusimudzira kudzora shuga yeropa uye kurwisa chirwere cheshuga.

Yenguva-refu yekuwedzera yakadzikira yakatsanya mashuga eropa mumashuga makonzo - pasina shanduko mukudya kana kurovedza muviri ().

Kutsanya mashuga eropa akakosha zvakanyanya kuhutano, sezvo huwandu hwepamusoro chiri chinhu chakakosha murudzi rwechipiri chirwere cheshuga uye zvimwe zvakawanda zvirwere zvisingaperi (,).

Kumwe kutsvagurudzwa kwemhuka kunoratidza kuti kuwedzerwa kudya kwe taurine kunogona kubatsira kudzivirira rudzi rwechipiri chirwere cheshuga nekuderedza shuga yeropa uye insulin kuramba (,).

Sezvineiwo, vanhu vane chirwere cheshuga vanowanzove nematanho akaderera etaurine - chimwe chiratidzo chekuti inogona kutora chikamu muchirwere ichi ().

Izvo zvakati, kumwe kutsvagurudza kunodiwa munzvimbo ino.

Taurine inogona kubatsira vanhu vane chirwere cheshuga, zvinogona kudzikisira huwandu hweshuga yeropa uye nekuvandudza njodzi dzakasiyana dzechirwere chemwoyo. Zvisinei, zvimwe zvidzidzo zvinodiwa zvisati zvataurwa.

Inogona Kuvandudza Moyo Hutano

Taurine inogona kubatsira kudzikisa njodzi yako yehutano hwemwoyo.

Tsvagiridzo inoratidza chinongedzo pakati pemazinga epamusoro etaurine uye zvakadzikira mwero wekufa kubva kuchirwere chemoyo, pamwe nekuderedza cholesterol uye BP.

Taurine inogona kubatsira kudzikisa kukwira kweropa nekuderedza kuramba kweropa kuyerera muropa rako remidziyo. Inogona zvakare kudzikisira kushushikana kwepfungwa muuropi hwako iyo inowedzera kuwedzera kweropa (,,).

Muchidzidzo chemavhiki maviri muvanhu vane chirwere cheshuga, taurine inowedzera zvakanyanya kudzikamisa kuomarara kwetsinga - zvingangoita kuti zvive nyore kumwoyo kupomba ropa kutenderedza muviri ().

Mune kumwe kudzidza muvanhu vakafutisa, 3 magiramu etaurine pazuva kwemavhiki manomwe yakadzora huremu hwemuviri uye ikavandudza huwandu hwehutachiona hwehutachiona ().

Pamusoro pezvo, kuwedzeredza kwawanikwa kuri kudzikisira kuzvimba uye tsinga kuwedzera. Kana zvabatanidzwa, izvi zvinogona kudzora zvakanyanya njodzi yako yechirwere chemwoyo (,,).

Taurine inogona kudzikisa njodzi yako yechirwere chemwoyo nekuvandudza akawanda akakosha njodzi njodzi, senge cholesterol uye BP.

Chivabvu Kusimbisa Exercise Performance

Taurine inogona zvakare kuve nemabhenefiti emitambo yekumhanyisa.

Muzvidzidzo zvemhuka, taurine yakakonzera mhasuru kuti dzishande zvakanyanya uye kwenguva yakareba uye dzakawedzera kugona kwemhasuru kubvumirana uye nekugadzira simba. Mumakonzo, yakadzora kuneta uye kukuvara kwemhasuru panguva yekurovedza muviri (,,,).

Muzvidzidzo zvevanhu, taurine yakaratidzirwa kubvisa marara zvigadzirwa zvinotungamira mukuneta uye zvinokonzeresa kutsva kwemhasuru. Inodzivirirawo mhasuru kubva kukuvara kwesero uye oxidative kusagadzikana (,,).

Uyezve, inowedzera kupisa mafuta panguva yekurovedza muviri ().

Zvidzidzo zvevanhu zvinoratidza kuti vatambi vakarovedzwa vanowedzera ne taurine ruzivo rwakavandudza maitiro ekuita. Mabhasikoro nevamhanyi vakwanisa kuvhara madaro marefu nekuneta kushoma (,).

Chimwe chidzidzo chinotsigira iri basa reamino acid mukuderedza kukuvara kwemhasuru. Vatori vechikamu vakaiswa pamhasuru-inokuvadza uremu hwekusimudzira hunowanikwa mashoma mamaki ekukuvara uye mashoma masuru maronda (37,).

Pamusoro peizvi mabhenefiti ekuita, taurine inogona kubatsira kurasikirwa nekurema nekuwedzera kushandisa kwemuviri wako kwemafuta kuita mafuta. Mumabhasikoro, kuwedzera ne1.66 gramu yetaurine yakawedzera mafuta kupisa ne16% ().

Taurine inotamba yakakosha mabasa mumhasuru dzako uye inogona kubatsira akasiyana maitiro ekurovedza muviri nekudzikisa kuneta, kuwedzera mafuta kupisa uye kudzikira kwemhasuru kukuvara.

Zvimwe Zvakanakira Hutano

Taurine ine zvinoshamisa zvakasiyana siyana zvezvibodzwa zvehutano.

Inogona kuvandudza mamwe akasiyana mabasa mumuviri wako, senge kuona uye kunzwa mune vamwe vanhu (,).

Mune kumwe kudzidza kwevanhu, 12% yevatori vechikamu vanowedzera ne taurine vakabvisa zvachose kurira munzeve dzavo, izvo zvine chekuita nekurasikirwa kwekunzwa ().

Taurine iripowo muhuwandu hwakawanda mumaziso ako, pamwe nekutsvagisa kunoratidza kuti matambudziko emeso anogona kuitika kana iwo mazinga atanga kudzikira. Kuwedzera kwekufungidzirwa kunofungidzirwa kuti kunogonesa kuona uye hutano hwemaziso (,,).

Nekuti inobatsira kudzora tsinga dzemhasuru, taurine inogona kudzikisira pfuti uye kubatsira kurapa mamiriro akadai se pfari (,,).

Inoita seinoshanda nekusunga kune yako GABA maapuro receptors, ayo anoita basa rakakosha mukudzora nekudzikamisa yako yepakati tsinga system (,).

Chekupedzisira, inogona kuchengetedza maseru eropa pakurwadziswa kwemahara uye chepfu. Mune kumwe kuongorora, 2 magiramu etaini yakatorwa katatu pazuva yakadzora mamaki ekukuvara kwechiropa ichideredza kushushikana kweiyo oxidative (,).

Zvisinei, kumwe kutsvagurudza kunodiwa pane mazhinji mabhenefiti aya.

Taurine ine huwandu hwakawanda hwehuwandu hwehutano hunobatsira, kubva pakuderedzwa kwekugumburwa kusvika pakuvandudza maziso.

Mativi Ekupedzisira uye Kunetsekana Kunetseka

Zvinoenderana nehuchapupu hwakanakisisa huripo, taurine haina mhedzisiro yakaipa painoshandiswa mumari inokurudzirwa ().

Kunyangwe paine pasina nyaya dzakananga kubva kune taurine zvinowedzera, vatambi vakafa muEurope vakabatanidzwa kune zvinwiwa zvine simba zvine taurine uye caffeine. Izvi zvakatungamira nyika dzinoverengeka kurambidza kana kudzikisira kutengeswa kwetaurine ().

Nekudaro, idzi nzufu dzinogona kunge dzakakonzerwa nemadosi makuru e caffeine kana zvimwe zvinhu izvo vatambi vaitora.

Sezvakaita amino-acid-based supplements, nyaya dzinogona kumuka mune vanhu vane matambudziko eitsvo (,).

Kana ikadyiwa muhuwandu hwakaringana nemunhu ane hutano, taurine haina chero inozivikanwa mhedzisiro.

Maitiro Ekuwedzera

Iwo akajairika madheji e taurine ari 500-2,000 mg pazuva.

Zvisinei, muganhu wepamusoro wehupfu wakanyanya kwazvo - kunyangwe madosi ari pamusoro pe2,000 mg anoita kunge anoregererwa zvakanaka.

Tsvagiridzo pamusoro pekuchengeteka kwetaurine inoratidza kuti kusvika kumamirioni zviuru zvitatu pazuva kwehupenyu hwese hwakachengeteka ().

Nepo zvimwe zvidzidzo zvichishandisa dosi yepamusoro kwenguva pfupi, 3,000 mg pazuva zvichakubatsira kuti uwedzere mabhenefiti iwe uchigara mukati mechengetedzo (,).

Iyo yakapusa uye inodhura-nzira nzira yekuzadzikisa izvi ndeyokushandisa poda kana piritsi zvinowedzera, izvo zvinogona kudhura zvishoma seUS $ 6 pamakumi mashanu emadhosi.

Kunyangwe iwe uchikwanisa kuwana taurine zvakasikwa kubva munyama, mukaka nehove, vanhu vazhinji havangadye zvakakwana kusangana nemadhosi anoshandiswa muzvidzidzo zvataurwa pamusoro ().

Kuwedzera ne500-3,000 mg ye taurine pazuva inozivikanwa kuti inoshanda, yakachipa uye yakachengeteka.

Icho Chinokosha

Vamwe vaongorori vanodana kuti taurine "chishamiso mamorekuru" nekuti mashoma ekuwedzera anopa akawanda anogona kuita hutano uye mashandiro ebasa.

Kunyangwe iwe uchida kuvandudza hutano hwako kana kukwidziridza yako mitambo yemitambo, taurine inogona kuve inodhura-inoshanda uye yakachengeteka kuwedzera kune yako yekuwedzera regimen.

Unogona kuwana zvakawanda zvakasiyana zvigadzirwa paAmazon, asi rangarira kuti iwe unogona zvakare kuwana imwe taurine kubva kune zvigadzirwa zvemhuka.