{"id":1879,"date":"2022-02-23T15:59:37","date_gmt":"2022-02-23T13:59:37","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=1879"},"modified":"2022-02-23T16:00:48","modified_gmt":"2022-02-23T14:00:48","slug":"taurina-beneficii-ghid","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/taurina-beneficii-ghid\/","title":{"rendered":"Cele mai importante beneficii ale taurinei \u0219i sfaturi privind utilizarea acesteia"},"content":{"rendered":"\n<ul class=\"wp-block-list\"><li><a href=\"#01\">Ce este taurina?<\/a><\/li><li><a href=\"#02\">Cele mai importante beneficii ale taurinei<\/a><\/li><li><a href=\"#03\">Utilizarea taurinei: Sfaturi esen\u021biale<\/a><\/li><li><a href=\"#04\">Contraindica\u021biile taurinei?<\/a><\/li><\/ul>\n\n\n\n<p>Mul\u021bi oameni consum\u0103 taurina ca pe un supliment, iar unii cercet\u0103tori o consider\u0103 o molecul\u0103 \u201eminune\u201d.<a href=\"https:\/\/www.planteea.ro\/capsule-comprimate\/aminoacizi-taurina\/\"> Taurina<\/a> este un tip de aminoacid condi\u021bionat care se g\u0103se\u0219te \u00een numeroase alimente. Pe\u0219tele tinde s\u0103 fie una dintre cele mai bogate surse naturale de taurin\u0103. Taurina se g\u0103se\u0219te \u0219i \u00een compozi\u021bia unor b\u0103uturi energizante sau suplimente, <a href=\"https:\/\/www.planteea.ro\/suplimente\/fiole-energizante\/\">fiole energizante<\/a>. Taurina din b\u0103uturile energizante este o substan\u021b\u0103 sintetic\u0103, nefiind derivat\u0103 din produse animale.<\/p>\n\n\n\n<p id=\"01\">Taurina s-a dovedit a avea multe beneficii pentru s\u0103n\u0103tatea uman\u0103, cum ar fi un risc mai mic de \u00eemboln\u0103vire \u0219i \u00eembun\u0103t\u0103\u021birea performan\u021belor sportive.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ce-este-taurina\">Ce este taurina?<\/h2>\n\n\n\n<p>Taurina, cunoscut\u0103 sub numele de acid beta aminoetilsulfonic, este un aminoacid condi\u021bionat important \u00een mai multe dintre procesele metabolice ale organismului, av\u00e2nd \u0219i importante propriet\u0103\u021bi antioxidante.<\/p>\n\n\n\n<p>Acidul a fost izolat pentru prima dat\u0103 \u00een 1827 de c\u0103tre doi oameni de \u0219tiin\u021b\u0103 germani, Friedrich Tiedemann \u0219i Leopold Gmelin, care au descoperit prezen\u021ba substan\u021bei \u00een bila de bou. Numele \u201etaurina\u201d este derivat din termenul latin \u201etaurus\u201d, care \u00eenseamn\u0103 taur sau bou.<\/p>\n\n\n\n<p>Taurina este denumit\u0103 aminoacid condi\u021bionat deoarece, spre deosebire de <a href=\"https:\/\/www.planteea.ro\/capsule-comprimate\/aminoacizi\/\">aminoacizii<\/a> esen\u021biali, poate fi produs de c\u0103tre organism. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3501277\/\">Taurina<\/a> este implicat\u0103 \u00een reglarea volumului celular \u0219i ofer\u0103 o baz\u0103 pentru formarea de s\u0103ruri biliare. Aceasta joac\u0103 un rol important \u00een reglarea concentra\u021biei de calciu liber intracelular \u0219i, de\u0219i este unul dintre pu\u021binii aminoacizi care nu sunt \u00eencorpora\u021bi \u00een proteine, se g\u0103se\u0219te \u00een cantit\u0103\u021bi mari la nivelul creierului, retinei, inimei, bile, \u00een celulele sanguine numite trombocite, \u00een tractul gastro-intestinal \u0219i \u00een mu\u0219chi.<\/p>\n\n\n\n<p>O persoan\u0103 cu o greutate de 70 kg are, \u00een mod natural, aproximativ 70 g de taurin\u0103 distribuit\u0103 \u00een tot corpul. Persoanele care nu pot produce aceast\u0103 substan\u021b\u0103 o pot ob\u021bine din alimenta\u021bie sau cu ajutorul <a href=\"https:\/\/www.planteea.ro\/suplimente-naturale\/\">suplimentelor<\/a>. Pierderi excesive de taurin\u0103 prin urin\u0103 pot fi cauzate de multe deregl\u0103ri metabolice, stres, efort fizic sus\u021binut.<\/p>\n\n\n\n<p>Taurina se g\u0103se\u0219te \u00een mod natural \u00een alimente precum carne, pe\u0219te, produse lactate \u0219i laptele matern. De asemenea, este disponibil\u0103 \u0219i sub form\u0103 de supliment alimentar.<\/p>\n\n\n\n<p>Printre alimentele din <a href=\"https:\/\/www.planteea.ro\/blog\/digestie-sanatoasa-dieta\/\">diet\u0103<\/a> care au cel mai mare con\u021binut de taurin\u0103 se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>scoici\u2013827 mg de taurin\u0103 la 100g;<\/li><li>midii\u2013655 mg de taurin\u0103 la 100g;<\/li><li>ton\u2013p\u00e2n\u0103 la 964 mg de taurin\u0103 la 100g;<\/li><li>cod\u2013120 mg de taurin\u0103 la 100g;<\/li><li>somon\u201394 mg de taurin\u0103 la 100g;<\/li><li>caracati\u021b\u0103\u2013aproximativ 335 mg de taurin\u0103 la 85g;<\/li><li>curcan\u2013p\u00e2n\u0103 la 306 mg de taurin\u0103 la 100g;<\/li><li>pui\u2013170 mg de taurin\u0103 la 100g<\/li><li>alge marine\u2013p\u00e2n\u0103 la 1.300 mg de taurin\u0103 la 100g.<\/li><\/ul>\n\n\n\n<p>Taurina poate fi ob\u021binut\u0103 pe care natural\u0103, din alimente sau pe cale chimic\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Taurina natural\u0103<\/h3>\n\n\n\n<p>Persoanele adulte pot sintetiza taurina din aminoacizii esen\u021biali metionina \u0219i cisteina \u0219i prin aport alimentar. Bebelu\u0219ii nu pot sintetiza direct taurina av\u00e2nd nevoie de un aport alimentar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Taurina de sintez\u0103<\/h3>\n\n\n\n<p id=\"02\">Taurina poate fi produs\u0103 \u00een laborator, prin intermediul unor procese chimice. De altfel, taurina folosit\u0103 \u00een suplimente \u0219i alte produse alimentare este sintetizat\u0103 chimic.<\/p>\n\n\n\n<p id=\"02\">Un aport mediu zilnic al unei persoane adulte poate atinge valori de 40-400 mg de taurin\u0103 pe zi, dar studiile de specialitate testeaz\u0103 un aport de 400-6.000 mg pe zi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cele mai importante beneficii ale taurinei<\/h2>\n\n\n\n<p>Taurina are numeroase beneficii pentru organismul umane, <a href=\"https:\/\/www.healthline.com\/nutrition\/what-is-taurine\">beneficii<\/a> recunoscute pe scar\u0103 larg\u0103 printre care se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>men\u021bine hidratarea adecvat\u0103 \u0219i echilibrul electrolitic \u00een celulele organismului;<\/li><li>ajut\u0103 la formarea s\u0103rurilor biliare, care joac\u0103 un rol important \u00een digestie;<\/li><li>contribuie la reglarea mineralelor, cum ar fi calciul, \u00een celulele organismului;<\/li><li>scade colesterolul \u0219i previne hipercolesterolemia indus\u0103 de diet\u0103;<\/li><li>contribuie la reducerea trigliceridelor pentru prevenirea obezitatii;<\/li><li>sus\u021bine func\u021bia general\u0103 a sistemului nervos central \u0219i a ochilor;<\/li><li>reduce efectele bolii parodontale;<\/li><li>\u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea inimii \u0219i reduce riscul de boli cardiovasculare;<\/li><li>previne insuficien\u021ba cardiac\u0103 \u0219i reduce tensiunea arterial\u0103;<\/li><li>regleaz\u0103 s\u0103n\u0103tatea sistemului imunitar \u0219i a func\u021biei antioxidante al\u0103turi de <a href=\"https:\/\/www.planteea.ro\/blog\/coenzima-q10-beneficii-importanta-si-de-ce-sa-remediem-deficitul\/\">coenzima Q10<\/a> \u0219i <a href=\"https:\/\/www.planteea.ro\/ceaiuri\/ceai-verde\/\">ceaiul verde<\/a>;<\/li><li>contribuie la lupta \u00eempotriva diabetului zaharat \u2013 diabetul de tip 2;<\/li><li>cre\u0219te rezisten\u021ba la insulin\u0103 pentru reglarea metabolismului glucozei;<\/li><li>protejeaz\u0103 celulele hepatice \u00eempotriva radicalilor liberi;<\/li><li>stimuleaz\u0103 rezisten\u021ba fizic\u0103;<\/li><li>contribuie la pierderea \u00een greutate;<\/li><li>aduce beneficii \u00een performan\u021bele atletice prin reducerea oboselii, cre\u0219terea arderii gr\u0103similor \u0219i sc\u0103derea leziunilor musculare;<\/li><li>e de ajutor \u00een tratamentul bolii Parkinson;<\/li><li>ajut\u0103 la \u00eembun\u0103t\u0103\u021birea performan\u021belor mentale.<\/li><\/ul>\n\n\n\n<p id=\"03\">Aten\u021bie! Re\u021bine\u021bi c\u0103 ar putea exista cantit\u0103\u021bi mari de alte ingrediente \u00een b\u0103uturile energizante cu taurin\u0103, cum ar fi stimulentele pe baz\u0103 de plante, cofeina sau zah\u0103r. Prea mult\u0103 cofein\u0103 poate cre\u0219te ritmul cardiac \u0219i tensiunea arterial\u0103, poate \u00eentrerupe somnul \u0219i poate provoca anxietate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Utilizarea taurinei: Sfaturi esen\u021biale<\/h2>\n\n\n\n<p>Dozele medii zilnice de taurin\u0103 agreate variaz\u0103 \u00eentre 500-2.000 mg pe zi.<br>Cu toate acestea, limita superioar\u0103 pentru toxicitate este mult mai mare, chiar \u0219i dozele de peste 2.000 mg fiind bine tolerate.<\/p>\n\n\n\n<p>Studiile de specialitate atest\u0103 c\u0103 doze de p\u00e2n\u0103 la 3.000 mg pot fi procesate de organism, corpul fiind capabil s\u0103 elimine orice exces de taurin\u0103 f\u0103r\u0103 efecte secundare negative.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/taurine\/faq-20058177\">Taurina<\/a> poate fi asimilat\u0103 pe cale natural\u0103 din carne, lactate \u0219i pe\u0219te, \u00eens\u0103 cele mai multe persoane nu vor consuma suficient pentru a satisface dozele zilnice necesare.<\/p>\n\n\n\n<p>Cea mai u\u0219oar\u0103 metod\u0103 pentru a realiza acest lucru o constituie aportul de suplimente sub form\u0103 de pulbere sau comprimat.<\/p>\n\n\n\n<p>Suplimente de taurin\u0103 sunt disponibile pe scar\u0103 larg\u0103 sub form\u0103 de pulbere \u0219i capsule. Ambele forme prezint\u0103 avantaje \u0219i dezavantaje.<\/p>\n\n\n\n<p>Pulberea de taurin\u0103 are beneficiul evident de a fi mult mai u\u0219or de \u00eenghi\u021bit dec\u00e2t capsulele mari, dar exist\u0103 \u0219i considerente fiziologice importante de luat \u00een considerare. Pulberile au o rat\u0103 de absorb\u021bie mult mai bun\u0103 dec\u00e2t comprimatele. Pulberea dizolvat\u0103 \u00een ap\u0103 va fi absorbit\u0103 aproape instantaneu \u0219i dintr-o dat\u0103 de organism, iar comprimatele elibereaz\u0103 con\u021binutul treptat, \u00eentr-un proces care dureaz\u0103 mult timp. Astfel, pulberile au un efect mult mai rapid, fiind cele mai adecvate, dac\u0103 lua\u021bi suplimentul \u00eenainte de un antrenament. Pulberile ofer\u0103 o doz\u0103 mult mai concentrat\u0103.<\/p>\n\n\n\n<p>Comprimatele pot fi preferate \u00eens\u0103 de c\u0103tre persoanele care consum\u0103 taurin\u0103 pentru combaterea unor afec\u021biuni specifice \u0219i care nu agreeaz\u0103 gustul pulberilor, fiind \u0219i o op\u021biune u\u0219or transportabil\u0103, pentru cei care se gr\u0103besc sau sunt \u00een mi\u0219care.<\/p>\n\n\n\n<p>Dac\u0103 utiliza\u021bi taurina pentru un somn de calitate, atunci este recomandat s\u0103 lua\u021bi suplimentul cu 30-60 de minute \u00eenainte de culcare, urmat de o a doua doz\u0103, dac\u0103 v\u0103 trezi\u021bi pe durata nop\u021bii.<\/p>\n\n\n\n<p id=\"04\">\u00cen cazul persoanelor care practic\u0103 antrenament fizic, taurina poate fi consumat\u0103 cu aproximativ o or\u0103 \u00eenainte de \u00eenceperea acestuia. \u00cen general, consumarea unei doze de taurin\u0103 de trei ori pe zi, dup\u0103 mas\u0103, este o modalitate eficient\u0103 de a men\u021bine un tonus ridicat fizic.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Contraindica\u021biile taurinei<\/h2>\n\n\n\n<p>Conform studiilor actuale de specialitate, taurina nu are efecte secundare negative atunci c\u00e2nd este utilizat\u0103 \u00een cantit\u0103\u021bile recomandate. \u00cen caz contrar, pot ap\u0103rea:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Probleme renale<\/h3>\n\n\n\n<p>Ca \u0219i la cele mai multe suplimente pe baz\u0103 de aminoacizi, probleme de s\u0103n\u0103tate ar putea ap\u0103rea \u00een special \u00een cazul persoanelor cu probleme renale.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tulbur\u0103ri bipolare<\/h3>\n\n\n\n<p>Aportul unor doze mari de taurin\u0103 ar putea conduce la agravarea tulbur\u0103rii bipolare.<\/p>\n\n\n\n<p>Aten\u021bie! Consumul unor suplimente de taurin\u0103, mai ales al celor care con\u021bin alte ingrediente active, precum cafeina, nu este recomandat femeilor \u00eens\u0103rcinate sau care al\u0103pteaz\u0103.<br>O serie de <a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1024\/taurine\">substan\u021be<\/a> pot interac\u021biona cu taurina. Printre acestea:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Litiul<\/li><\/ul>\n\n\n\n<p>Taurina ar putea \u00eencetini viteza cu care litiul este eliminat din organism. Acest lucru ar putea cre\u0219te nivelul de litiu \u00een organism.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Medicamentele pentru hipertensiune arterial\u0103 (Medicamente antihipertensive) interac\u021bioneaz\u0103 cu taurina<\/li><\/ul>\n\n\n\n<p>Taurina ar putea reduce tensiunea arterial\u0103. Lu\u00e2nd taurina \u00eempreun\u0103 cu medicamente care scad tensiunea arterial\u0103 ar putea provoca tensiunii arteriale foarte sc\u0103zute. Monitoriza\u021bi cu stricte\u021be tensiunea arterial\u0103 \u00een aceste cazuri.<\/p>\n\n\n\n<p>Aten\u021bie! Prezentare are un caracter strict informativ.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Concluzie<\/h2>\n\n\n\n<p>Taurina este necesar\u0103 pentru asigurarea bunei func\u021bion\u0103ri a organismului uman. Taurina sub form\u0103 de suplimente este bine tolerat\u0103 de organismul uman \u00een dozele recomandate de speciali\u0219ti. \u00cen cazul \u00een care suferi\u021bi de anumite afec\u021biuni, consulta\u021bi un medic specialist \u00eenainte de a consuma suplimente pe baz\u0103 de taurin\u0103.<\/p>\n\n\n\n<p>Referin\u021be suplimentare:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mauer, Rudy, \u201cWhat Is Taurine? Benefits, Side Effects and More.\u201d, \u00een Healthline, 2018, <a href=\"https:\/\/www.healthline.com\/nutrition\/what-is-taurine\">https:\/\/www.healthline.com\/nutrition\/what-is-taurine<\/a> Accesat \u00een 18.01.2022.<\/li><li>Ripps, Harris, Wen Shen. \u201cReview: taurine: a &#8222;very essential&#8221; amino acid.\u201d Molecular vision vol. 18 (2012): 2673-86. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3501277\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3501277\/<\/a> Accesat \u00een 18.01.2022.<\/li><li>Zeratsky, Katherine. \u201cTaurine is an ingredient in many energy drinks. Is taurine safe?\u201d \u00een Mayoclinic, 2020, <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/taurine\/faq-20058177\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/taurine\/faq-20058177<\/a> Accesat \u00een 18.01.2022.<\/li><li>WebMd. \u201cTaurine &#8211; Uses, Side Effects, and More.\u201d, \u00een WebMd, 2021, <a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1024\/taurine\">https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1024\/taurine<\/a> Accesat \u00een 18.01.2022.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce este taurina? Cele mai importante beneficii ale taurinei Utilizarea taurinei: Sfaturi esen\u021biale Contraindica\u021biile taurinei? 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