Menene Taurine? Fa'idodi, Illolinta da Moreari

Wadatacce

• Menene Taurine?
• Tushen Taurine
• Ayyuka a Jikinku
• Zai Iya Yaƙar Ciwon Suga
• Zai Iya Inganta Lafiyar Zuciya
• Zai Iya Bada Motsa Jiki
• Sauran Fa'idodin Lafiya
• Illolin Side Side da Tsaro
• Yadda ake kari
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Taurine wani nau'in amino acid ne wanda ake samu a cikin abinci da yawa kuma galibi akan sanya shi cikin abubuwan sha.

Mutane da yawa suna ɗaukar taurine a matsayin ƙarin, kuma wasu masu bincike suna magana da shi azaman "abin mamakin kwayar halitta" (,).

An nuna Taurine yana da fa'idodin kiwon lafiya da yawa, kamar ƙananan haɗarin cutar da ingantaccen wasan motsa jiki (,).

Hakanan yana da aminci sosai kuma ba shi da sanannen sakamako masu illa lokacin da aka ɗauke shi cikin ƙwayoyi masu ma'ana.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da taurine.

Menene Taurine?

Taurine amino sulfonic acid ne wanda ke faruwa a jiki cikin jikinka. Yana da hankali sosai a cikin kwakwalwar ku, idanun ku, zuciyar ku da jijiyoyin ku (,).

Ba kamar sauran sauran amino acid din ba, ba a amfani dashi don gina sunadarai. Maimakon haka, an rarraba shi azaman amino acid mai mahimmanci.

Jikin ku na iya samar da taurine, kuma ana samun sa a wasu abinci. Koyaya, wasu mutane - kamar waɗanda ke da takamaiman cututtuka kamar cututtukan zuciya ko ciwon sukari - na iya amfana daga shan ƙarin (,,,,).

Duk da amannar da ake yi, ba a cire wannan amino acid daga fitsarin bijimi ko maniyyin bijimi. Sunan ya samo asali ne daga kalmar Latin taurus, wanda ke nufin sa ko sa - don haka yana iya zama tushen rikicewa.

An rarraba Taurine a matsayin amino acid mai mahimmanci. Yana hidimomin ayyuka masu mahimmanci a jikinka.

Tushen Taurine

Babban tushen taurine shine abincin dabbobi, kamar nama, kifi da kiwo ().

Kodayake wasu kayan abinci masu cin ganyayyaki suna ƙunshe da karin taurine, da wuya waɗannan su ba da wadatattun abubuwa don inganta matakanku ().

Hakanan ana ƙara Taurine sau ɗaya a cikin soda da abubuwan sha na makamashi - wanda na iya samar da 600-1,000 MG a cikin miƙa takwas (237-ml) na hidimtawa.

Koyaya, ba a ba da shawarar shan soda ko abubuwan sha na makamashi a cikin adadi mai yawa saboda wasu abubuwan da ke iya zama masu cutarwa (, 12).

Saboda nau'ikan taurine da ake amfani da shi a cikin kari da abin sha na makamashi galibi ana yin sa ne cikin roba - ba a samo daga dabbobi - ya dace da masu cin ganyayyaki.

Matsakaicin abinci yana samar da kusan 40-400 na taurine kowace rana, amma karatu yayi amfani da 400-6,000 MG kowace rana (,).

Babban tushen abincin taurine shine abincin dabbobi, kamar nama, kifi da kiwo. Amountsananan lambobi suna faruwa a wasu abinci na tsire-tsire. Hakanan an kara shi zuwa yawan shan makamashi.

Ayyuka a Jikinku

Taurine, wanda aka samo a cikin gabobi da yawa, yana da fa'idodi da yawa.

Matsayinsa kai tsaye ya haɗa da (,,,,):

• Kula da ruwa mai kyau da kuma daidaita ma'aunin lantarki a cikin sel
• Kirkirar gishirin bile, wanda ke taka muhimmiyar rawa wajen narkar da abinci
• Kula da ma'adanai kamar su alli a cikin ƙwayoyinku
• Tallafawa aikin gaba ɗaya na tsarin kulawa da idanu
• Kula da lafiyar garkuwar jiki da aikin antioxidant

Tunda yana da amino acid mai mahimmancin sharaɗi, mutum mai ƙoshin lafiya na iya samar da ƙaramin adadin da ake buƙata don waɗannan mahimman ayyukan yau da kullun.

Koyaya, ana iya buƙatar adadi mai yawa a cikin wasu lokuta, yana mai da mahimmancin taurine ga wasu mutane - kamar waɗanda ke da zuciya ko gazawar koda, da kuma jariran da ba a kai ba waɗanda aka ba su abinci cikin jini ().

Lokacin da rashi ya faru yayin ci gaban tayi, ana lura da alamomi masu tsanani kamar aikin kwakwalwa da rashin kula da sukari sosai ().

Taurine yana taka muhimmiyar rawa a cikin jikinka. Kodayake yana da matukar wuya, rashi yana da nasaba da lamuran lafiya masu yawa.

Zai Iya Yaƙar Ciwon Suga

Taurine na iya inganta kula da sukarin jini da kuma magance ciwon sukari.

Arin lokaci mai tsawo ya rage saurin matakan sukarin jini a cikin berayen masu ciwon sukari - ba tare da wani canje-canje a cikin abinci ko motsa jiki ba ().

Yin sauri yawan sikari a cikin jini yana da matukar muhimmanci ga lafiya, domin manyan matakai sune mahimmin abu a cikin cutar sikari ta 2 da kuma wasu cututtukan da ke ci gaba (,).

Wasu bincike na dabba sun nuna cewa yawan shan taurine na iya taimakawa wajen hana kamuwa da cutar sikari ta biyu ta hanyar rage yawan sukarin jini da kuma juriya na insulin (,).

Abin sha'awa, mutanen da ke fama da ciwon sukari suna da ƙananan matakan taurine - wata alama ce cewa tana iya taka rawa a cikin wannan cuta ().

Wannan ya ce, ana buƙatar ƙarin bincike a cikin wannan yanki.

Taurine na iya amfani da mutanen da ke fama da ciwon sukari, yana iya rage matakan sukarin jini da haɓaka abubuwa masu haɗari ga cututtukan zuciya. Koyaya, ana buƙatar ƙarin karatu kafin a sami damar yin kowane iƙirari.

Zai Iya Inganta Lafiyar Zuciya

Taurine na iya taimakawa rage haɗarin cutar cututtukan zuciya.

Bincike ya nuna hanyar haɗi tsakanin matakan taurine mafi girma da ƙananan ƙananan mutuwa daga cututtukan zuciya, kazalika da rage cholesterol da hawan jini ().

Taurine na iya taimakawa rage hawan jini ta hanyar rage juriya zuwa gudan jini a bangon jijiyoyin jini. Hakanan yana iya rage motsin jijiyoyi a cikin kwakwalwarka wanda ke kara hawan jini (,,).

A cikin binciken makonni biyu a cikin mutanen da ke fama da ciwon sukari, abubuwan da ake amfani da su na taurine sun rage ƙarfin jijiyoyin jini - yana iya sauƙaƙa wa zuciya ta harba jini a jiki ().

A wani binciken kuma a cikin mutane masu kiba, gram 3 na taurine a kowace rana tsawon makonni bakwai sun rage nauyin jiki kuma sun inganta abubuwa masu haɗarin cututtukan zuciya da yawa ().

Bugu da ƙari, an samo ƙarin don rage kumburi da jijiyoyin jijiya. Lokacin haɗuwa, waɗannan tasirin na iya rage haɗarin kamuwa da cututtukan zuciya (,,).

Taurine na iya rage haɗarin kamuwa da cututtukan zuciya ta haɓaka abubuwa masu haɗari masu mahimmanci, kamar su cholesterol da hawan jini.

Zai Iya Bada Motsa Jiki

Taurine na iya samun fa'idodi don wasan motsa jiki.

A cikin nazarin dabba, taurine ya sa tsokoki suyi aiki da ƙarfi kuma don tsawan lokaci kuma ya haɓaka ƙarfin tsokoki na kwangila da samar da ƙarfi. A cikin beraye, ya rage gajiya da lalacewar tsoka yayin motsa jiki (,,,).

A cikin karatun ɗan adam, an nuna taurine don cire kayayyakin sharar da ke haifar da gajiya da haifar da ƙonewar tsoka. Hakanan yana kare tsokoki daga lalacewar kwayar halitta da damuwa mai sanya karfin abu (,,).

Menene ƙari, yana ƙara ƙona kitse yayin motsa jiki ().

Nazarin ɗan adam ya nuna cewa 'yan wasan da aka horar da su waɗanda ke ba da horo tare da taurine sun inganta aikin motsa jiki. Masu kekuna da masu gudu sun sami damar rufe nesa mai ƙaranci tare da ƙarancin gajiya (,).

Wani binciken yana tallafawa wannan rawar amino acid wajen rage lalacewar tsoka. Mahalarta da aka ɗora a kan ɗaukar nauyi mai lalata tsoka da ƙarancin alamomi na lalacewa da ƙananan ciwon tsoka (37,).

Baya ga waɗannan fa'idodi na aikin, taurine na iya taimakawa asarar nauyi ta hanyar haɓaka amfani da mai na jikin ku don mai. A cikin masu tuka keke, kari tare da giram 1.66 na taurine ya ƙone kitse da 16% ().

Taurine yana taka muhimmiyar rawa a cikin tsokoki kuma yana iya taimakawa bangarori daban-daban na aikin motsa jiki ta hanyar rage gajiya, ƙara ƙona mai da rage lalacewar tsoka.

Sauran Fa'idodin Lafiya

Taurine yana da yawan fa'idodi masu fa'ida ga lafiyar jiki.

Yana iya inganta wasu ayyuka daban-daban a cikin jikinka, kamar gani da ji a wasu alƙaluma (,).

A cikin wani binciken ɗan adam, 12% na mahalarta suna ƙarawa tare da taurine an kawar da karar ringi a cikin kunnuwansu, wanda ke da alaƙa da rashin ji ().

Hakanan Taurine yana nan da yawa a idanunku, tare da bincike da ke nuna cewa matsalolin ido na iya faruwa yayin da waɗannan matakan suka fara raguwa. Concentara yawan hankali an yi imanin inganta yanayin gani da lafiyar ido (,,).

Saboda yana taimakawa daidaita ƙwanƙwasa tsoka, taurine na iya rage kamuwa da cuta da kuma taimakawa magance yanayi irin su farfadiya (,,).

Ya bayyana yana aiki ta hanyar ɗaure ga masu karɓar GABA na kwakwalwarka, waɗanda ke taka muhimmiyar rawa wajen sarrafawa da kwantar da hankulanku na tsakiya (,).

Aƙarshe, zai iya kare ƙwayoyin hanta daga lalacewa kyauta da cutar guba. A cikin binciken daya, an dauki gram 2 na taurine sau uku a rana rage alamomi na cutar hanta yayin rage damuwa mai sanya maye (,).

Koyaya, ana buƙatar ƙarin bincike akan yawancin waɗannan fa'idodin.

Taurine yana da fa'idodi da yawa na fa'idodi ga lafiya, daga rage kamuwa da cuta zuwa inganta gani.

Illolin Side Side da Tsaro

Dangane da ingantacciyar shaidar da ke akwai, taurine ba shi da wani tasiri na illa yayin amfani da shi a cikin adadin da aka ba da shawarar ().

Duk da yake babu wasu maganganu kai tsaye daga abubuwan karin taurine, mutuwar 'yan wasa a Turai an danganta su da abubuwan makamashi da ke dauke da taurine da maganin kafeyin. Wannan ya haifar da kasashe da yawa don hana ko iyakance sayar da taurine ().

Koyaya, waɗannan mace-macen na iya kasancewa sanadiyar ɗumbin maganin kafeyin ko wasu abubuwan da athletesan wasan ke sha.

Kamar yadda yake tare da mafi yawan abubuwan amino-acid, batutuwa na iya faruwa a cikin mutane masu matsalar koda (,).

Lokacin amfani da adadi mai ma'ana ta mutum mai lafiya, taurine ba shi da wata sananniyar illa.

Yadda ake kari

Abubuwan da aka fi amfani dasu na taurine sune 500-2,000 MG kowace rana.

Koyaya, iyakar iyaka don yawan guba ta fi girma - har ma da allurai sama da 2,000 MG da alama ana jure musu da kyau.

Bincike kan lafiyar taurine ya nuna cewa har zuwa 3,000 MG kowace rana don tsawon rayuwa har yanzu yana da lafiya ().

Duk da yake wasu nazarin na iya amfani da kashi mafi girma don gajeren lokaci, 3,000 MG kowace rana zai taimaka maka haɓaka fa'idodi yayin kasancewa cikin kewayon aminci (,).

Hanya mafi sauki kuma mafi tsada don cin nasara wannan shine ta hanyar hoda ko na ƙarafan kwamfutar hannu, wanda zai iyakai ƙasa da $ 6 akan allurai 50.

Duk da yake zaku iya samun taurine ta halitta daga nama, kiwo da kifi, yawancin mutane ba zasu cinye isasshen abin da zai iya saduwa da allurai da aka yi amfani da su a cikin karatun da aka tattauna a sama ba).

Knownara tare da 500-3,000 MG na taurine kowace rana sananne ne mai tasiri, mai arha da aminci.

Layin .asa

Wasu masu bincike suna kiran taurine da “abin mamakin kwayar halitta” saboda ‘yan abubuwan kari suna samarda wadatattun hanyoyin kiwon lafiya da fa'idar aiki.

Ko kuna son inganta lafiyar ku ko inganta wasannin ku na wasan motsa jiki, taurine na iya zama mai matukar tsada da aminci mai ƙari ga tsarin kuɗin ku.

Kuna iya samun samfuran daban daban akan Amazon, kodayake ku tuna cewa zaku iya samun ɗan taurine daga kayan dabbobi.