Nei Casein Ndeimwe yeakanakisa Mapuroteni Iwe Aunotora

Zvemukati

• Sa Whey, Casein Inotorwa Kubva Mumukaka
• Casein Inotora Yakareba Kureba Kunze Kupfuura Whey
• Casein Mapuroteni Anoshanda Zvakanyanya Kukura kweMhasuru
• Casein Angave Ane Zvimwe Zvinonakidza Zvakanakira Hutano Hwako
• Izvo zvine chero Zvinokuvadza Mativi Mhedzisiro?
• Iyo A1 vs A2 Kukakavara
• Maitiro Ekuwedzeredza NaCasein uye Wedzere maRubatsiro
• Tora Meseji Yekumba

Casein inononoka-kugaya mapuroteni emukaka ayo vanhu vanowanzo kutora sechiwedzera.

Inoburitsa amino acids zvishoma nezvishoma, saka vanhu vanowanzoitora vasati varara kuti vabatsire kupora uye kuderedza kuparara kwemhasuru pavanenge vakarara.

Tsvakurudzo dzinoverengeka dzakaratidza kuti zvinobatsira kusimudzira mhasuru kukura, pamwe neine toni yemamwe mabhenefiti.

Sa Whey, Casein Inotorwa Kubva Mumukaka

Mukaka une mhando mbiri dzemapuroteni - kasinini uye whey. Casein i80% yeprotini yemukaka, nepo Whey iri 20%.

Casein protein inocherwa zvishoma nezvishoma, nepo whey protein ichigayiwa nekukurumidza. Uyu mutsauko wakakosha pakati peaya maviri akakurumbira mapuroteni emukaka.

Kufanana nemamwe mapuroteni emhuka, casin izere protein protein. Izvi zvinoreva kuti inopa ese akakosha amino acids anodiwa nemuviri wako kukura nekugadzirisa ().

Iyo zvakare ine akasiyana akasiyana mapuroteni uye bioactive macomputer, mamwe acho ane hutano hunobatsira (,).

Kune maviri mafomu akakosha:

• Micellar casein: Iyi ndiyo fomu inonyanya kufarirwa uye inogaya zvishoma nezvishoma.
• Casein Hydrolyzate: Iyi fomu inotarisirwa uye inokurumidza kumedzwa.

Iyo 33-gramu (1.16-ounce) scoop yeyakajairika kasino protein protein ine 24 magiramu eprotein, 3 magiramu e carbs uye 1 gramu yemafuta (4).

Inogona zvakare kuve nemicronutrients dzakasiyana (senge calcium), asi kunyatso kuumbwa kuchasiyana zvichienderana nechiratidzo.

Casein protein inotorwa kubva mumukaka. Iyo puroteni inononoka-kugaya iyo ine zvese zvakakosha amino acids izvo muviri wako unoda.

Casein Inotora Yakareba Kureba Kunze Kupfuura Whey

Casein inonyatso kuzivikanwa se "nguva-kuburitsa" protein nekuda kwekunonoka kwayo kuyamwa mwero mumatumbu.

Izvi zvinoreva kuti inodyisa maseru ako nemaamino acids padanho rakaderera kwenguva yakareba.

Inogona kubatsira maseru ako kugadzira mapuroteni, kunyangwe panguva apo muviri wako ungangodaro uchipaza tsandanyama dzayo kuti uzvidye, senge paunenge usati wadya kwenguva yakati rebei (,).

Neichi chikonzero, inonzi "anti-catabolic" uye inobatsira kudzikisa kuparara kwemhasuru ().

Imwe ongororo yakaedza kumhanyisa kumhanyisa nekupa vatori vechikamu mukana wecheniin kana wevheini mapuroteni. Vatsvaguriri vakatarisa iropa amino acid zvemukati, kunyanya iyo yakakosha amino acid leucine, kwemaawa manomwe mushure mekumedza ().

Sezvauri kuona pazasi, vakawana inokurumidza uye yakakura spike kubva ku Whey protein nekuda kwekukurumidza kwayo kunwa mwero. Kunyangwe paine diki yekutanga yepamusoro, makesi emakesi akagara achienderana nekufamba kwenguva.

Mune kumwe kuongorora, vatsvagiri vakapa vatori vechikamu kana whey kana proteinin mapuroteni uye ndokuzoyera mwero wekuzeya kwavo nekuongorora kutenderera kwemazinga eamino acid, leucine, kweanopfuura maawa manomwe.

Vakaona kuti kutenderera kwemazinga eucine kwakakwira makumi maviri neshanu muzana muchikwata chewhey protein, zvichiratidza kukurumidza kugaya ().

Izvi zvinoreva kuti iro kosi yekasi yakaderedza huwandu hwakazara hweprotein yakatsva kuita huni kweanopfuura maawa manomwe. Izvi zvinoreva kuti yakavandudzwa net net protein balance, chinhu chakakosha mukukura kwemhasuru nekuchengetedza ().

Iyi protein is anti-catabolic. Iyo inoderedza mapuroteni kuputsika mukati memuviri nekuda kwekunonoka kwayo kugaya chiyero uye kuenderera kwakasimba kweamino acids kune mhasuru maseru.

Casein Mapuroteni Anoshanda Zvakanyanya Kukura kweMhasuru

Vakavaka muviri nevatambi vakashandisa ichi chinowedzera kwemakumi emakore.

Kunge mamwe mapuroteni emhuka, ine ese akakosha amino acids ayo muviri wako wega usingakwanise kuburitsa zvakasikwa. Chinonyanya kukosha, inopa huwandu hwakawanda hwe leucine, iyo inotangisa mhasuru protein synthesis (,,).

Kana iwe uchingodya yakaderera kana ine mwero huwandu hweprotein, inogona kukubatsira iwe kuwedzera mhasuru kukura nekungowedzera maprotein ako ekudya ().

Imwe ongororo yakafananidza avo vakatora kasitini nemamwe mapoka maviri. Imwe yaidya whey protein uye imwe yacho yanga isina protein.

Vatsvaguriri vakaona kuti iro kesinasi rakawana zvakapetwa kukura kwemhasuru uye katatu kurasikirwa kwemafuta zvichienzaniswa neboka re placebo. Ikosi yekesinasi yakawanawo kurasikirwa kwemafuta akawanda kupfuura iro Whey boka ().

Iyo inogona zvakare kuwedzera-refu-refu mhasuru mashoma nekudzora mapuroteni kuputsika. Maitiro aya anoitika zuva nezuva kana muviri wako wakaderera pasimba uye maamino acids. Inokurumidzirwa panguva yekurovedza muviri kana kuonda (,,).

Nechikonzero ichi, casinin inowanzo shandiswa husiku kudzivirira kuputsika kweproteinine kunogona kuitika, nekuti iwe unopfuura kwenguva yakareba usina chikafu paunenge wakarara.

Mune kumwe kuongorora, kasitini mapuroteni anozunguzika nguva yekurara isati yabatsira varume-kudzidzisa varume kuwedzera mhando 2 mhasuru fiber saizi ne8,4 cm2 muboka rekuwedzera, zvichienzaniswa ne4.8 cm2 muboka rekudzidzisa-chete (15).

Vakawanawo iro kesinasi boka rakawedzera simba kusvika padanho rakakura, kana ingangoita makumi maviri muzana kupfuura iro rekudzidziswa-chete boka.

Zvakawanda senge whey, casein yakaratidzirwa kakawanda kuwedzera kukura kwemhasuru uye simba kana ichibatanidzwa nekudzidziswa kwekudzivirira. Inogona zvakare kubatsira nekurasikirwa kwemafuta.

Casein Angave Ane Zvimwe Zvinonakidza Zvakanakira Hutano Hwako

Zvimwe zvekutanga zvidzidzo zvakawana kuti casein inogona kuve nezvimwe zvinonakidza mabhenefiti, kusanganisira:

• Antibacterial uye immune mabhenefiti: Zvimwe zvidzidzo zvemasero zvinoratidza kuti zvinogona kupa antibacterial uye immune mabhenefiti uye kudzikisira kukwira kweropa (,).
• Triglyceride mazinga: Imwe ongororo mune gumi vanhu vakafutisa vakawana kuti yakadzora triglyceride mazinga mushure mekudya ne22% ().
• Kuderedzwa mune emahara radicals: Mamwe epeptides mune casein protein powder anogona kunge ane antioxidant mhedzisiro uye kurwisa iyo kuvaka kweanokuvadza emahara radicals (,,).
• Kurasikirwa kwemafuta: Imwe ye12-vhiki yekudzidzira kudzidza yakawana avhareji kurasikirwa kwemafuta pakati pevanhu vanotora iyo yekuwedzera yaive yakapetwa katatu kupfuura muboka re placebo ().

Kunyangwe zvimwe zvidzidzo zvevanhu zvichidikanwa, kutsvagisa kwekutanga kunoratidza kuti casein inogona kuvandudza zvinhu zvehutano, sekuderedza triglycerides uye kubatsira nekudzikisa uremu.

Izvo zvine chero Zvinokuvadza Mativi Mhedzisiro?

Ngano yekuti kuwanda kweprotein kunokonzeresa hutano hwakabviswa kakawanda.

Zvakananga zvidzidzo uye ongororo zvakaratidza kuti hapana zvakaipa zvinokanganisa vanhu vane hutano.

Icho chete chinosara ndeavo vane zvazvino itsvo kana chirwere chechiropa, vangangoda kudzora kudya kwavo kweprotein (,,).

Kana iwe ukatora 1-2 scoops emakesi pazuva, saka hazviite kuti iwe uwane chero anoonekwa mhedzisiro, ndoda zvakakomba.

Izvo zviri kutaurwa, vamwe vanhu vane allergiki kune kasini kana vasingashiviriri kune lactose, iyo inowanzo kuwanikwa mune diki diki neyekuwedzera.

Vamwe vanhu vanogona kuzvimba kana kuona zvimwe zviratidzo zvekudya, asi izvi zvinoenderana nemunhu wacho.

Kunge whey, casein protein yakachengeteka zvakanyanya kudyiwa nevanhu. Sezvakakurukurwa pamusoro, zvinogona kutove nezvimwe zvinonakidza zvenguva refu mabhenefiti kune hutano hwako.

Kufanana nenzvimbo zhinji dzeprotein, yakachengeteka kudyiwa nguva dzose uye inogona kutopa kwenguva refu mabhenefiti ehutano.

Iyo A1 vs A2 Kukakavara

Mhando dzakasiyana dzemombe dzinogadzira mapuroteni emakesi akasiyana.

Imwe yemapuroteni mune casein (inonzi beta-casein) inowanikwa mune akati wandei mafomu. Mukaka wemombe wakawanda une musanganiswa weA1 uye A2 beta-casein, nepo mukaka wemamwe marudzi une A2 beta-casein chete.

Kumwe kutsvagurudza kwekutanga kwakatanga kubatanidza A1 beta-casein kune nyaya dzehutano senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (,,).

Zvisinei, kuongorora kwekucherechedza hakusi kwekupedzisira uye kunongotarisa kushamwaridzana, izvo zvinowanzove zvisingavimbiki mune zvinovaka muviri. Zvimwe zvidzidzo paA1 beta-casein hazviwani zvinokuvadza (,).

Tsvagurudzo uye gakava pane A1 uye A2 beta-casein inoenderera, asi izvozvi ichi zvimwe hachisi chinhu chaunofanirwa kunetseka nezvacho. Kana iwe uine hanya, saka unogona kuverenga zvakawanda mune ino chinyorwa pano.

Zvimwe zvidzidzo zvekucherechedza zvinoratidza nyaya dzehutano kubva pakudya A1 beta-casein, asi tsvagiridzo iri kure nekugumisa.

Maitiro Ekuwedzeredza NaCasein uye Wedzere maRubatsiro

Casein protein powder ndeye mhando yepamusoro-soro yeprotini iyo zvakare iri nyore kwazvo.

Kana iwe urikutora usati kana mushure mekurovedza muviri, saka zvine musoro kushandisa fomu yekukurumidza-kugaya senge casein hydrolyzate - kana iwe unogona kungotora whey protein.

Vazhinji vanhu vanowedzera ne casein vari kuitora usati warara.

Semuenzaniso, unogona kudya 1-2 scoops (25-50 gramu) yekotini protein powder yakasanganiswa nemvura. Unogona kungoisa kasinini nemvura mubhodhoro rinozungunusa wozvisanganisa nenzira iyoyo, kana mublender ine mamwe mazaya echando.

Iwe unogona zvakare kuiisa mundiro uye nekumhanyisa nemvura kudzamara yawana pudding-senge kuenderana, wozoiisa mufiriji kwemaminitsi mashanu. Ipapo inonaka zvishoma kunge ice cream kana chando, kunyanya nekuravira senge chokoreti kana vanilla.

Izvo zviri kutaurwa, iwe unogona zvakare kuwana yakawanda yekesiin kubva kune echisikigo zvigadzirwa zvemukaka. Mukaka, yakasikwa yogati uye chizi zvakakwirira kwazvo mupuroteni iyi.

Dzakakurumbira nzira dzekuwana yakawanda yemukaka mapuroteni pasina akawandisa macalorie anosanganisira kudya kottage chizi kana yakakwirira-protein yakasikwa yogati.

Casein protein ine mashandisiro mazhinji uye inogona kushandiswa mazuva ese kuwedzera yako yakazara mapuroteni kudya. Zvinogona kunge zviri nani kuzvitora usati warara, kana kana uri kuenda kwenguva yakareba usina chikafu.

Tora Meseji Yekumba

Casein ipuroteni inononoka-kugaya iyo inogona kusimudzira mhasuru kukura uye kubatsira kupora mushure mekurovedza muviri.

Kuitora kunogona kuvandudza hutano hwako, pamwe nekuwedzera yako yakazara yezuva nezuva mapuroteni kudya. Ichi chinhu chakakosha mukudzikira uremu uye mhasuru kukura.

Edza kutora 1-2 scoops ye casein protein poda kana girazi hombe remukaka usati warara kuvandudza kupora uye kudzora kuputsika kweprotein.

Pakupera kwezuva, kasinosi inzvimbo yakadzika kwazvo yeprotein yemhando yepamusoro. Iwe hauzogumbuke kana ukazviedza.

Zvimwe nezve protein:

• 10 Hufakazi-Hwakavakirwa Hutano Kubatsirwa kwe Whey Protein
• Mapuroteni Anozunungusa Sei Iwe Kuti Udzikise Kurema uye Belly Fat
• Iyo 7 Akanaka Mhando dzeProtein Powder
• 10 Sayenzi-Yakatsigirwa Zvikonzero Zvokudya Mamwe Mapuroteni