Yintoni iTaurine? Izibonelelo, Iziphumo ebezingalindelekanga kunye nokunye

Umxholo

• Yintoni iTaurine?
• Imithombo yeTaurine
• Imisebenzi kwiQumrhu lakho
• Singasilwa iSwekile
• Ngamana unokuphucula impilo yentliziyo
• Ngamana unokunyusa ukuSebenza koMthambo
• Ezinye iziBonelelo zezeMpilo
• Iziphumo ebezingalindelekanga kunye neenkxalabo zoKhuseleko
• Uncedisa njani
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Taurine luhlobo lwe-amino acid efumaneka kukutya okuninzi kwaye ihlala yongezwa kwiziselo zamandla.

Abantu abaninzi bathatha i-taurine njengesongezelelo, kwaye abanye abaphandi bayichaza njenge "molekyuli yokumangalisa" (,).

I-Taurine ibonakalisiwe ukuba inezibonelelo ezininzi zempilo, ezinje ngomngcipheko osezantsi wesifo kunye nokusebenza kwezemidlalo okuphuculweyo (,).

Kukhuselekile kakhulu kwaye akukho ziphumo bezingalindelekanga zaziwayo xa zithathwa ngeedosi ezifanelekileyo.

Eli nqaku lichaza yonke into oyifunayo malunga ne-taurine.

Yintoni iTaurine?

I-Taurine yi-amino sulfonic acid eyenzeka ngokwendalo emzimbeni wakho. Ijolise ikakhulu kwingqondo yakho, amehlo, intliziyo kunye nezihlunu (,).

Ngokungafaniyo nezinye ii-amino acid, ayisetyenziselwa ukwakha iiproteni. Endaweni yoko, ichongwa njenge-amino acid esemgangathweni.

Umzimba wakho unokuvelisa i-taurine, kwaye ikwafumaneka nakukutya okuthile. Nangona kunjalo, abantu abathile-njengabo banezifo ezithile ezinjengesifo sentliziyo okanye isifo seswekile- banokufumana inzuzo ngokuthatha isongezelelo (,,,,).

Ngaphandle kwenkolelo eqhelekileyo, le amino acid ayivelwanga kumchamo wenkunzi okanye kwimbewu yesidoda. Igama lithathwe kwigama lesiLatini itaurus, Oko kuthetha ukuba inkomo okanye inkunzi yenkomo- ukuze ibe sisizathu sokudideka.

I-Taurine ihlelwa njenge-amino acid esemgangathweni. Isebenza ngemisebenzi ebalulekileyo emzimbeni wakho.

Imithombo yeTaurine

Eyona mithombo iphambili ye-taurine kukutya kwezilwanyana, okufana nenyama, intlanzi kunye nobisi ().

Nangona okunye ukutya okutyunjiweyo kwemifuno kuqulethe i-taurine eyongeziweyo, akunakulindeleka ukuba ezi zibonelele ngobungakanani obaneleyo bokunyusa amanqanaba akho ().

I-Taurine ikwahlala isongezwa kwisoda kunye neziselo zamandla-ezinokubonelela nge-600-1,000 mg kwi-8-ounce enye (237-ml).

Nangona kunjalo, akukhuthazwa ukuba usele isoda okanye iziselo zamandla kwixabiso eliphezulu ngenxa yezinye izithako ezinokuba yingozi (, 12).

Ngenxa yokuba uhlobo lwe-taurine olusetyenziswe kwizongezo kunye neziselo zamandla zihlala zenziwe zenziwe-azivelwanga kwizilwanyana- zilungele iivenji.

Ukutya okuphakathi kunika malunga ne-40-400 mg ye-taurine ngosuku, kodwa izifundo zisebenzise i-400-6,000 mg ngosuku (,).

Eyona mithombo iphambili yokutya kwe-taurine kukutya kwezilwanyana, okufana nenyama, intlanzi kunye nobisi. Amanani amancinci ayenzeka kwezinye ukutya kwezityalo. Yongezwa kwiziselo ezininzi zamandla.

Imisebenzi kwiQumrhu lakho

I-Taurine, efumaneka kumalungu aliqela, inezibonelelo ngokubanzi.

Iindima zayo ngqo zibandakanya (,,,,):

• Ukugcina i-hydration efanelekileyo kunye nokulinganisela kwe-electrolyte kwiiseli zakho
• Ukwenza iityuwa ze-bile, ezidlala indima ebalulekileyo ekwetyisweni
• Ukulawula amaminerali anjengecalcium ngaphakathi kweeseli zakho
• Ukuxhasa ukusebenza ngokubanzi kwenkqubo ye-nervous system kunye namehlo
• Ukulawula impilo yomzimba kunye nomsebenzi wokulwa ne-antioxidant

Kuba i-amino acid ebalulekileyo phantsi kwemeko ethile, umntu osempilweni unokuvelisa isixa esincinci esifunekayo kule misebenzi ibalulekileyo yemihla ngemihla.

Nangona kunjalo, imali ephezulu inokufuneka kwiimeko ezinqabileyo, ukwenza ukuba i-taurine ibaluleke kwabanye abantu-njengaleyo inentliziyo okanye ukusilela kwezintso, kunye neentsana ezingaphambi kwexesha eziye zondliwa ngaphakathi ().

Xa ukusilela kwenzeka ngexesha lokukhula komntwana, iimpawu ezinzulu ezinjengokungasebenzi kakuhle kwengqondo kunye nolawulo lweeswekile egazini lubonwa ().

I-Taurine idlala indima ebalulekileyo emzimbeni wakho. Nangona kunqabile kakhulu, ukusilela kunxulunyaniswa nemicimbi emininzi yezempilo.

Singasilwa iSwekile

I-Taurine inokuphucula ulawulo lweswekile yegazi kunye nokulwa neswekile.

Ukuxhasa ixesha elide kunciphisa amanqanaba eswekile yegazi kwiigundane zeswekile- ngaphandle kotshintsho kwindlela otya ngayo okanye ekuzilolongeni ().

Ukuzila ukutya amanqanaba eswekile yegazi kubaluleke kakhulu empilweni, njengoko amanqanaba aphezulu engumba ophambili kuhlobo 2 lweswekile kunye nezinye izifo ezinganyangekiyo (,).

Olunye uphando lwezilwanyana lubonisa ukuba ukonyuka kokutya kwe-taurine kunokunceda ukuthintela uhlobo lweswekile yesi-2 ngokunciphisa amanqanaba eswekile yegazi kunye nokuxhathisa kwe-insulin (,).

Into enomdla kukuba, abantu abanesifo seswekile bathambekele ekubeni namanqanaba asezantsi e-taurine- esinye isibonakaliso esinokudlala indima kwesi sifo ().

Oko kwathiwa, uphando oluthe kratya luyafuneka kule ndawo.

I-Taurine inokunceda abantu abanesifo seswekile, ngokunciphisa amanqanaba eswekile yegazi kunye nokuphucula iimeko ezahlukeneyo zomngcipheko wesifo sentliziyo. Nangona kunjalo, ukuqhubeka kwezifundo kuyafuneka ngaphambi kokuba kwenziwe naliphi na ibango.

Ngamana unokuphucula impilo yentliziyo

I-Taurine inokukunceda ukunciphisa umngcipheko wesifo sentliziyo.

Uphando lubonisa unxibelelwano phakathi kwamanqanaba aphezulu e-taurine kunye neqondo eliphantsi kakhulu lokufa kwisifo sentliziyo, kunye nokunciphisa i-cholesterol kunye noxinzelelo lwegazi ().

I-Taurine inokunceda ukunciphisa uxinzelelo lwegazi oluphezulu ngokunciphisa ukumelana nokuhamba kwegazi kwiindonga zomthambo wegazi. Inokunciphisa ukufikelwa yimithambo-luvo kwingqondo yakho eyonyusa uxinzelelo lwegazi (,,).

Kwisifundo seeveki ezimbini kubantu abanesifo seswekile, i-taurine yongeze kakhulu ukuqina komthambo- oko kunokwenza kube lula kwimpompo yegazi emzimbeni ().

Kwesinye isifundo kubantu abatyebe ngokugqithiseleyo, iigrama ezi-3 zetaurine ngosuku kangangeeveki ezisixhenxe ezinciphise ubunzima bomzimba kunye nokuphucula imeko yomngcipheko wesifo sentliziyo ().

Ukongeza, ukuncedisa kufunyenwe ukunciphisa ukudumba kunye nokuqina kwemithambo. Xa zidityanisiwe, ezi ziphumo zinokunciphisa kakhulu umngcipheko wesifo sentliziyo (,,).

I-Taurine inokunciphisa umngcipheko wesifo sentliziyo ngokuphucula izinto ezinobungozi, njenge-cholesterol kunye noxinzelelo lwegazi.

Ngamana unokunyusa ukuSebenza koMthambo

I-Taurine inokuba nezibonelelo zokusebenza kwezemidlalo.

Kwizifundo zezilwanyana, i-taurine ibangele ukuba izihlunu zisebenze nzima kwaye ixesha elide kwaye zonyuse amandla emisipha yokwenza isivumelwano kunye nokuvelisa amandla. Kwiimpuku, kunciphise ukudinwa kunye nokonakala kwemisipha ngexesha lokuzilolonga (,,,).

Kwizifundo zabantu, i-taurine ibonakalisiwe ukuba isuse iimveliso zenkunkuma ezikhokelela ekukhathaleni kwaye zibangele ukutshiswa kwemisipha. Ikwakhusela izihlunu ekonakaleni kweseli kunye noxinzelelo lwe-oxidative (,,).

Ngaphezu, kwandisa ukutshiswa kwamafutha ngexesha lokuzilolonga ().

Izifundo zabantu zibonisa ukuba iimbaleki eziqeqeshiweyo ezongeza amava e-taurine ziphucule intsebenzo yomthambo. Abahambi ngebhayisikile kunye neembaleki baye bakwazi ukugubungela umgama omde ngokudinwa okuncinci (,).

Olunye uphononongo luxhasa le ndima ye-amino acid ekunciphiseni ukonakala kwemisipha. Abathathi-nxaxheba babekwe kwimilinganiselo yokunciphisa ubunzima bemisipha abanamava amanqaku omonakalo kunye nokuqaqanjelwa sisihlunu esincinci (37,).

Ukongeza kwezi zibonelelo zomsebenzi, i-taurine inokunceda ukunciphisa umzimba ngokwandisa ukusebenzisa umzimba wakho ngamanqatha amafutha. Kwiibhayisikile, ezongeza nge-1.66 yeegramu zetaurine zonyusa amanqatha ngokutsha nge-16% ().

I-Taurine idlala indima ebalulekileyo kwimisipha yakho kwaye inokunceda kwimimandla eyahlukeneyo yokwenza umthambo ngokunciphisa ukudinwa, ukonyusa ukutshiswa kwamafutha kunye nokunciphisa ukonakala kwemisipha.

Ezinye iziBonelelo zezeMpilo

I-Taurine inoluhlu olubanzi ngokumangalisayo lwezibonelelo zempilo.

Inokuphucula eminye imisebenzi eyahlukeneyo emzimbeni wakho, njengokubona kunye nokuva kubantu abathile (,).

Kwisifundo esinye sabantu, i-12% yabathathi-nxaxheba bongeza nge-taurine ishenxise kwaphela ukukhala ezindlebeni zabo, okunxulunyaniswa nelahleko lokuva ().

I-Taurine ikwakhona ngobuninzi emehlweni akho, kunye nophando olubonisa ukuba iingxaki zamehlo zinokwenzeka xa la manqanaba eqala ukwehla. Ukonyuka koxinaniso kukholelwa ukuba kukwenza ukuba nkulu kwamehlo kunye nempilo yamehlo (,,).

Ngenxa yokuba inceda ukulawula ukuphambana kwemisipha, i-taurine inokunciphisa ukuxhuzula kwaye incede ukunyanga iimeko ezinje ngokuxhuzula (,,).

Kubonakala kusebenza ngokubophelela kwi-GABA receptors yeengqondo zakho, ezidlala indima ephambili ekulawuleni nasekuzoliseni inkqubo yakho ye-nervous central (,).

Okokugqibela, inokuzikhusela iiseli zesibindi kumonakalo osimahla kunye nomonakalo wetyhefu. Kwisifundo esinye, i-2 gram yetaurine ethathwe kathathu ngemini kunciphisa amanqaku omonakalo wesibindi ngelixa kunciphisa uxinzelelo lwe-oxidative (,).

Nangona kunjalo, uphando oluthe kratya luyafuneka kuninzi lwezibonelelo.

I-Taurine inoluhlu olubanzi lwezibonelelo zezempilo, ukusuka ekunciphiseni ukubanjwa ukuya ekuphuculeni amehlo.

Iziphumo ebezingalindelekanga kunye neenkxalabo zoKhuseleko

Ngokobungqina obona bufumanekayo, i-taurine ayinaziphumo ebezingalunganga xa isetyenziswa kwixabiso elicetyiswayo ().

Ngelixa bekungekho micimbi ngqo evela kwizongezo zetaurine, ukusweleka kweembaleki eYurophu kunxulunyaniswe neziselo zamandla eziqukethe i-taurine kunye ne-caffeine. Oku kukhokelele kumazwe aliqela ukuba avalwe okanye anciphise ukuthengiswa kwe taurine ().

Nangona kunjalo, oku kusweleka kunokuba kubangelwe ngamayeza amakhulu e-caffeine okanye ezinye izinto ezazithathwa ziimbaleki.

Njengoninzi lwe-amino-acid-based supplements, imiba inokuvela kubantu abaneengxaki zezintso (,).

Xa isetyenziswe kumanani afanelekileyo ngumntu ophilileyo, i-taurine ayinazo naziphi na iziphumo ebezingalindelekanga.

Uncedisa njani

Iidosi eziqhelekileyo zetaurine zii-500-2,000 mg ngosuku.

Nangona kunjalo, umda ophezulu wetyhefu uphezulu kakhulu-kwaneedosi ezingaphezulu kwe-2,000 mg zibonakala ngathi ziyanyamezeleka.

Uphando ngokhuseleko lwe-taurine lubonisa ukuba ukuya kuthi ga kwi-3,000 mg ngosuku ngalo lonke ixesha lokuphila lisakhuselekile ().

Ngelixa ezinye izifundo zinokusebenzisa idosi ephezulu ixesha elincinci, i-3,000 mg ngosuku inokukunceda wandise izibonelelo ngelixa uhlala ngaphakathi kuluhlu olukhuselekileyo (,).

Eyona ndlela ilula kunye neyona ichanekileyo yokufezekisa oku kungumgubo okanye iipilisi ezongezwayo, ezinokubiza imali encinci njenge- $ 6 ngeedosi ezingama-50.

Ngelixa unokufumana i-taurine ngokwendalo ngokwenyama, ubisi kunye nentlanzi, uninzi lwabantu aluzukutya ngokwaneleyo ukuhlangabezana needosi ezisetyenzisiweyo kwizifundo ezixutyushwe ngasentla ().

Ukuxhaswa nge-500-3,000 mg ye-taurine ngosuku kuyaziwa ukuba kuyasebenza, kubiza kwaye kukhuselekile.

Umgca osezantsi

Abanye abaphandi bayibiza i-taurine "ngeemolekyuli ezimangalisayo" kuba zimbalwa izongezo ezibonelela ngezibonelelo ezininzi ezinokubakho kwezempilo kunye nokusebenza.

Nokuba ufuna ukuphucula impilo yakho okanye wenze ngcono ukusebenza kwezemidlalo, i-taurine inokuba sisongezo esineendleko kakhulu nesikhuselekileyo kwirejimeni yakho yokuxhasa.

Unokufumana iimveliso ezininzi ezahlukeneyo kwiAmazon, nangona ukhumbula ukuba unokufumana enye itaurine kwiimveliso zezilwanyana.