Taurine: abin da yake yi, nawa za a sha, da kuma ko yana da daraja

Taurine yana ɗaya daga cikin ƙananan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo Sakamakon yana da gaske, amma sun fi ƙarami da kuma ƙanƙanta fiye da magana a kusa da su. Ga abin da tabbacin ya ce, gram nawa ne suke da ma'ana, da kuma ko ya cancanci kuɗin ku.

Menene taurine da kuma inda ya fito daga

Taurine ba daidaitaccen amino acid bane kuma ba a gina shi cikin sunadarai ba. Jikinka yana yin shi daga cysteine da methionine, kusan 50 zuwa 125 mg kowace rana, kuma mafi girman maida hankali yana cikin tsoka na kwarangwal, zuciya, retina da kwakwalwa. A cikin tsoka yana da hannu a cikin sarrafa alli, daidaita ƙwayoyin halitta da kuma kare antioxidant wanda shine inda ra'ayin horo ya fito.

Abincin da aka haɗa yana samar da wani wuri tsakanin 40 da 400 mg kowace rana. Kifi da mussels sune tushen mafi arziki (300 zuwa 600 mg da 100 g), sannan naman kaza mai duhu (kimanin 150 mg da 100 g), kifi da naman sa (30 zuwa 80 mg da 100 g). Abincin da ke fitowa daga tsire-tsire ba ya ɗauke da kome, saboda haka masu cin ganyayyaki da masu cin ganyayyaki suna da ƙananan ƙwayoyin jini. Wannan ba ya haifar da cuta a cikin balagagge mai lafiya, amma su ne rukuni ɗaya wanda farkon farawa ya bambanta.

Abin da binciken ya nuna

Jimiri

Wannan ne shaida mafi ƙarfi, kuma har ila ta yi kaɗan. Nazarin meta na allurai guda 1 zuwa 3 g, da aka ɗauka minti 60 zuwa 120 kafin motsa jiki, ya nuna kusan 1 zuwa 2 cikin ɗari a cikin lokaci zuwa gajiya, lokacin tsere ko jimlar aikin da aka yi. A tseren minti 40 wanda yake da 20 zuwa 40 seconds. Ga mai tsere wannan yana da ma'ana; ga wanda yake gudu sau uku a mako yana ƙasa da ƙofar da za ku taɓa ji.

Ƙarfi da ƙwayar tsoka

Babu wani abu. Nazarin 1RM, tsalle-tsalle na tsaye da tsalle-tsalle har zuwa mita 30 ba su nuna sakamako mai kyau ba. Idan burin ka shi ne ka ƙara nauyi ko kuma ka ƙara nauyinka a kan sandar, taurine ba zai taimake ka ba.

Ciwo da kuma warkewa

Ƙananan ƙananan gwaje-gwaje da aka yi amfani da 2 g sau uku a rana (6 g total) don kwanaki 7 zuwa 21 sun gano ƙananan creatine kinase da ƙananan ƙananan ƙimar zafi bayan horo na musamman. Sakamakon yana da gaske amma ƙarami, kuma yana nuna mafi yawa a cikin mutanen da ba su da horo ko bayan wani aiki mai wuya.

Ƙarƙashin ƙuƙwalwa

Wannan shi ne dalilin da ya sa mutane ke sayen shi, kuma yana da goyon baya mafi rauni. Babu wasu ingantattun karatu da ke nuna taurine yana rage ciwon kafa a cikin 'yan wasa. Ƙarƙashin ƙwayoyin cuta yana da nasaba da gajiya da kuma ci gaba da motsi fiye da kowane abinci.

Matsalar jini da kuma metabolism

A cikin mutanen da ke da hauhawar jini, 1.5 zuwa 6 g kowace rana na makonni 2 zuwa 12 yana rage matsin lamba na kusan 3 zuwa 4 mmHg da diastolic da 1 zuwa 2 mmHg a matsakaita. A cikin mutane da suke da jini na al'ada babu canji. Tasirin akan glucose da lipids ba su da daidaito.

Wani abu kuma: a 2023 taken ya yi ikirarin taurine yana tsawaita rayuwar. Wannan binciken na bera ne, a allurai da ba su kai tsaye ga mutane ba. Yana da daraja kallon, ba dalili ba ne ga kowa ya fara ƙarin.

Sashi da lokaci

• Don jimiri: 1 zuwa 2 g, 60 zuwa 120 minti kafin horo ko tsere. Ka gwada shi a lokacin horo da farko, ba ranar tsere ba.
• Don amfani yau da kullum: 1 zuwa 3 g kowace rana tare da abinci, a kashi ɗaya ko biyu.
• Don wani horo mai tsanani: har zuwa 6 g kowace rana raba kashi uku, amma kawai gajere, makonni 2 zuwa 3.

Foda da capsules sune kwayar halitta guda; foda yawanci sau da yawa ya fi rahusa a kowace gram. Kofi da taurine ba sa saɓani, saboda haka za ka iya shan su tare.

Abin sha mai saurin sha ba gajerar hanya ba ce

250 ml iya rikewa game da 1000 mg na taurine, 80 mg na maganin kafeyin da 25 zuwa 27 g na sukari. Abin da kake ji shi ne maganin kafeyin. Idan kana son taurine, ka sha shi daban; idan kana son maganin kafeyin, 3 mg da kilogram na nauyin jiki (kimanin 240 mg ga mutum mai nauyin 80 kg) shine kashi tare da hujja ta gaske a bayansa, kuma kofi yana samar da shi mai rahusa.

Tsaro

Har zuwa 3 g kowace rana ana ɗaukarsa a cikin ƙididdigar Turai azaman adadin da ba a lura da matsaloli ba a cikin manya masu lafiya. An yi amfani da 6 g kowace rana a cikin gwaji na makonni da yawa ba tare da mummunan sakamako ba. Mafi yawan gunaguni shine kwancewar ƙura ko tashin zuciya lokacin da aka sha sama da 2 g a lokaci guda a cikin komai shan shi tare da abinci yana gyara hakan.

Lokacin da za ka je wurin likita

• Ciwon koda ko cutar hanta sharewa da canjin metabolism, don haka kashi ba wani abu bane da zaka yanke shawara da kanka.
• Magungunan hana hawan jini sakamakon zai iya ƙarawa kuma zai iya sa hawan jini ya yi ƙasa fiye da yadda kake so.
• Duk wani arrhythmia ko magani na zuciya.
• Jima'i da shayarwa babu isasshen bayanai don allurai sama da abin da abinci ke bayarwa.
• Ƙungiyoyi da ke da dare, na gefe ɗaya, ko kuma tare da rauni, ƙuƙwalwa ko fitsari mai duhu wannan tambaya ce ta dubawa, ba tambaya ta kari ba.

Yadda za a gwada shi a kan kanka

1. Zaɓi alamar da za a iya auna: 5 km lokaci, matsakaicin watts a kan gwajin minti 20, ko maimaitawa a cikin saiti na ƙarshe a nauyi mai nauyi.
2. Ka auna shi sau biyu kafin ka fara, don ka san yadda yake canjawa a zahiri.
3. Yi amfani da 2 g kowace rana har tsawon makonni 8 ba tare da canza horo ba, barci ko abinci.
4. Ka sake auna. Idan bambancin bai fi na halitta ba, ka daina yin amfani da kuɗin wajen yin wani abu mai amfani.

Abin da ba ya motsa wani daga cikin lambobin da kuke bi bayan makonni 8 ba mummunan abu bane kawai ba ya warware matsalar ku.

Gajerun bayanai

• Taurine yana samun kusan kashi 1 zuwa 2 cikin ɗari a cikin jimiri a 1 zuwa 2 g da aka ɗauka sa'a ɗaya zuwa biyu kafin motsa jiki, kuma babu komai a cikin ƙarfi ko yawan tsoka.
• Maganin da ya dace shi ne 1 zuwa 3 g kowace rana; 6 g kawai gajere kuma don takamaiman dalili.
• Yana da ma'ana ga masu cin ganyayyaki, masu tsayayya da motsa jiki, da kuma mutanen da ke da hawan jini a ƙarƙashin kulawar likita.
• Babu wata hujja game da ƙuƙwalwa duba motsi, gajiya da jimlar motsa jiki.
• Abin sha mai ƙarfi shine tushen maganin kafeyin da sukari, ba taurine ba; gwada taurine na makonni 8 akan lamba ɗaya takamaiman.