Ndeupi musiyano uripo pakati peCasein neWhey Protein?

Zvemukati

• Ose Anouya Kubva Mumukaka
• Muviri Wako Unotora Casein Protein Inononoka Kupfuura Whey
• Whey Protein Iri Nani Kupfuura Casein yeKuvaka Nyama
• Ose Ane Akasiyana Makomputa Anobatsira
• Casein Mapuroteni
• Whey Mapuroteni
• Kubatsirwa kweProtein Mune Kudya Kwako
• Ndeupi Akanakira Iwe?
• Kushandisa sei
• Icho Chinokosha

Kune mamwe marudzi epuroteni poda pamusika nhasi kupfuura nakare kose - kubva mupunga uye hemp kune tupukanana nemombe.

Asi mhando mbiri dzeprotini dzakamira muyedzo wenguva, dzichiramba dzakatariswa uye dzinozivikanwa pamusoro pemakore: casinini uye whey.

Kunyangwe zvese zviri zviviri zvichibva mumukaka, zvakasiyana zvakanyanya.

Ichi chinyorwa chinoongorora mutsauko uripo pakati pekasini uye Whey protein, avo ehutano mabhenefiti uye maitiro ekusarudza rakakodzera pane rako zvaunoda.

Ose Anouya Kubva Mumukaka

Casein uye whey ndiwo marudzi maviri epuroteni anowanikwa mumukaka wemombe, anoumba 80% uye 20% yemukaka mapuroteni zvakateerana ().

Iwo mapuroteni epamusoro-soro, sezvo aine ese akakosha amino acids, ayo aunofanirwa kuwana kubva kuchikafu sezvo muviri wako usingakwanise kugadzira. Uye zvakare, ivo vanogaya zviri nyore uye vanopinza ().

Ose macasein uye whey zvigadzirwa zve chizi kugadzirwa.

Munguva yekugadzira cheesem, yakakosha enzymes kana acids zvinowedzerwa kumukaka unopisa. Aya ma enzymes kana acids anokonzera kuti casein iri mumukaka igwande, kana kushandukira kune yakasimba nyika, ichipatsanurwa kubva kune chinhu chemvura.

Mvura inoyerera ndiyo whey protein, iyo inozoshambidzwa nekuomeswa kuita fomu yeupfu yekushandisa muzvigadzirwa zvekudya kana zvekudya zvinowedzera.

Makasara akasara ecasein anogona kushambidzwa uye kuomeswa kugadzira puroteni yeupfu kana kuwedzerwa kune zvigadzirwa zvemukaka, senge kottage chizi.

Ose macasein uye whey mapuroteni emukaka-based uye zvigadzirwa zve chizi kugadzirwa.

Muviri Wako Unotora Casein Protein Inononoka Kupfuura Whey

Imwe yemisiyano yakakosha pakati pekasini uye Whey protein ndeyekuti muviri wako unozvitora nekukurumidza sei.

Muviri wako unoputsa mapuroteni mumamorekuru mazhinji anonzi maamino acids, ayo anotenderera muropa rako kusvika anyura.

Matanho eaya maamino acids anogara akakwidziridzwa muropa rako kwemaawa mana kusvika mashanu mushure mekuti iwe udye casinini asi maminetsi makumi mapfumbamwe chete mushure mekunge wapedza whey ().

Izvi zvinodaro nekuti mapuroteni maviri anogaya pamitengo yakasiyana.

Sezvazvinoita mukugadzira chezi, kasinini inoumba makwenzi akamboratidzwa kune maacid ari mudumbu mako. Aya makora anorebesa kugaya kwemuviri wako uye maitiro ekumwa.

Naizvozvo, mapuroteni ekesiin anopa muviri wako kunonoka, kwakadzikama kusunungurwa kweamino acids, kuchiita kuti kuve kwakakodzera pamberi pekutsanya mamiriro, sekurara (,,).

Kune rimwe divi, nekuti muviri wako unogaya uye unotora whey protein nekukurumidza, inoita iyo bookend yakakwana kune yako yekurovedza muviri, sezvo ichizotangisa iko kugadzirisa mhasuru uye kuvaka zvakare maitiro (,, 9).

Casein protein inochera zvishoma nezvishoma uku Whey ichigaya nekukurumidza. Iyi misiyano mumiyero yekudyiwa inoita mapuroteni ekesiin musati marara uye whey protein yakanakira kutenderedza kubatira kwako.

Whey Protein Iri Nani Kupfuura Casein yeKuvaka Nyama

Whey protein haina kungokodzera zvirinani yekurovedza muviri nekuti inokurumidza kupinzwa asiwo nekuda kweayo amino acids chimiro.

Iine yakawanda yeakachekwa-cheni amino acids (BCAAs) leucine, isoleucine uye valine, nepo casinine chikamu chepamusoro cheamino acids histidine, methionine uye phenylalanine ().

Nepo zvese zvakakosha amino acids zvakakosha pakuvaka mhasuru, leucine ndiyo inosvetuka kuita ().

Iine chikamu kune yayo yepamusoro leucine zvemukati, whey protein inomutsa mhasuru protein synthesis - maitiro ayo mhasuru inokura - kupfuura casein, kunyanya kana ichidyiwa pamwe chete nekushanda kwako (,,).

Zvisinei, hazvizivikanwe kana kukurudzira uku kukuru mumhasuru mapuroteni kunoguma mukuwedzera kwemhasuru kwenguva refu.

Chii chiri chokwadi ndechekuti yako yakazara mapuroteni inodyiwa mukati mezuva roga roga ndiyo yakasimba kwazvo fungidziro yemhasuru saizi uye simba ().

Whey protein's amino acid chimiro inogona kukurudzira iyo mhasuru yekuvaka maitiro kupfuura kesi yekasitini.

Ose Ane Akasiyana Makomputa Anobatsira

Casein uye whey protein ine akasiyana bioactive peptides, ayo ari makomponi anobatsira muviri wako ().

Casein Mapuroteni

Casein ine maepeptide anoverengeka ane bioactive akaratidzirwa kubatsira masisitimu ako ekudzivirira uye ekugaya (,).

Mamwe bioactive peptides anowanikwa mu casein anobatsirawo moyo wako nekudzikisa BP uye kudzikisira kuumbwa kweropa rakagwamba (,).

Aya ma peptides anoshanda zvakafanana kune angiotensin-inoshandura enzyme (ACE) inhibitors, kirasi yemishonga inowanzo gadzirirwa kudzora BP.

Vanosungawo uye kutakura zvicherwa senge calcium nephosphorus, vachivandudza kugaya kwavo mudumbu rako (,).

Whey Mapuroteni

Whey protein ine huwandu hwakawanda hweanoshanda mapuroteni anonzi immunoglobulins anosimudzira immune system yako ().

Ma immunoglobulins ari mu whey anozivikanwa kuva nemaantimicrobial properties, kungave kuuraya kana kunonotsa kukura kwehutachiona hunokuvadza, senge mabhakitiriya nemavhairasi (,).

Mhuka uye bvunzo-chubhu zvidzidzo zvakaratidzawo kuti mapuroteni aya anoshandisa antioxidant mhedzisiro uye anodzivisa kukura kwemamota nekenza (,).

Uye zvakare, mamwe ma immunoglobulins anotakura akakosha zvinovaka muviri - senge vhitamini A - kuburikidza nemuviri wako uye nekuwedzera kunwiswa kwehumwe huturu simbi ().

Casein uye whey protein zvine akasiyana bioactive makomputa anobatsira hutano hwako munzira dzakawanda.

Kubatsirwa kweProtein Mune Kudya Kwako

Mapuroteni anoshanda akawanda akakosha mabasa mumuviri wako, achiita kuti ive yakakosha zvakanyanya kune hutano hwako.

Aya mabasa anosanganisira ():

• Enzymes: Mapuroteni anoita kuita kwemakemikari mumuviri wako.
• Antibodies: Izvi zvinobvisa zvimedu zvekunze, zvakadai sehutachiona, kubatsira kurwisa hutachiona.
• Nhume: Mapuroteni mazhinji mahormone, ayo anoenderana nekuratidzira maseru.
• Chimiro: Izvi zvinopa fomu uye rutsigiro kune rako ganda, mapfupa uye tendon.
• Kutakura nekuchengetedza: Aya mapuroteni anofambisa zvinhu zvinosanganisira mahormone, mishonga uye ma enzymes kuburikidza nemuviri wako.

Kunze kwemabasa ayo ekutanga ezvekudya mumuviri wako, protein ine zvimwe zvakanakira zvinosanganisira:

• Kurasikirwa kwemafuta: Mapuroteni anobatsira kurasikirwa kwemafuta nekudzikisa chishuwo chako uye kuwedzera metabolism yako (, 30,).
• Kudzora shuga yeropa: Mapuroteni, kana achidyiwa panzvimbo yemacarbs, anogona kusimudzira kudzora shuga muropa muvanhu vane mhando 2 chirwere cheshuga (,).
• Ropa kumanikidza: Zvidzidzo zvinoratidza kuti vanhu vanodya mapuroteni akawanda - zvisinei nekwaanobva - vane yakaderera BP (, ​​35,).

Aya mabhenefiti anosanganisirwa neeprotein yepamusoro yekudyiwa kazhinji, kwete hazvo necasein kana whey.

Mapuroteni anoita basa rakakosha mumuviri wako nekuita ma enzymes nema antibodies, pamwe nekugadzirisa shuga yeropa uye BP.

Ndeupi Akanakira Iwe?

Kunyangwe zvavo zvakasiyana bioactive zvinoriumba, whey uye casein protein inosiyana zvishoma kana zvasvika kune yavo yekudya data.

Pakajairika scoop (31 gramu, kana 1.1 maahara), whey protein ine (37):

• Makorori: 110
• Mafuta: 1 gramu
• Carbohydrate: 2 magiramu
• Mapuroteni: 24 magiramu
• Iron: 0% yeReferenzi Mazuva ese Intake (RDI)
• Calcium: 8% yeiyo RDI

Pakajairika scoop (34 gramu, kana 1.2 maawunsi), kasini protein ine (38):

• Makorori: 120
• Mafuta: 1 gramu
• Carbohydrate: 4 magiramu
• Mapuroteni: 24 magiramu
• Iron: 4% yeiyo RDI
• Calcium: 50% yeiyo RDI

Ramba uchifunga kuti izvi chokwadi chekudya chinogona kusiyana, zvinoenderana nechigadzirwa chaunotenga, saka ive shuwa kuti uverenge zvinyorwa zvakanyatsonaka.

Uyezve, pane zvimwe zvinhu zvekufunga nezvazvo:

• Casein protein powder kazhinji inodhura kupfuura whey.
• Whey protein powder inowanzo sanganisa zvirinani pane casein.
• Whey protein poda inowanzo kuve neyakagadzikana uye kuravira pane casein.

Iwe unogona zvakare kutenga mapuroteni masanganiswa, ayo anowanzo kuve nemubatanidzwa wecostin uye whey, achikupa iwe mabhenefiti eimwe neumwe.

Neimwe nzira, iwe unogona kutenga ese maviri mapoda uye wega uye tora whey protein powder pamwe nekurovedza muviri, wobva wamira kasini usati warara.

Kushandisa sei

Unogona kusanganisa imwe neimwe nemvura kana mukaka. Mukaka uchaita kuti mapuroteni ako azununguke - kunyanya iwo ane casein - mukobvu.

Kana zvichibvira, sanganisa mapuroteni poda uye mvura nehombodo ye blender kana imwe mhando ye blender pane chipunu. Kuita izvi kunovimbisa kutsiga uye kuenzana kwakapararira kweprotein.

Nguva dzose wedzera mvura yacho kutanga, inoteverwa neaya mapuroteni. Iyi odha inochengetedza iyo protein kubva pakanamatira kuzasi kwemudziyo wako.

Casein uye whey protein imwe neimwe ine yakasarudzika bhenefiti. Paunenge uchifunga pane imwe pamusoro peimwe, iwe ungangodawo kufunga nezve mutengo, kusanganisa uye kuravira. Uyezve, zvinokwanisika kusanganisa mhando mbiri.

Icho Chinokosha

Casein uye whey protein zvese zvinobva mumukaka.

Dzinosiyana munguva dzekuzeya - kasini inochera zvishoma nezvishoma, ichiita kuti ive yakanaka usati warara, nepo Whey ichigaya nekukurumidza uye yakanakira kurovedzwa uye kukura kwemhasuru.

Ose maviri ane akasiyana bioactive macomputer anogona kusimudzira immune yako uye nekupa zvimwe zvakanaka.

Kusarudza imwe pamusoro peimwe hakuzombopa mibairo iri nani mukurovedza muviri kana kunatsiridza hutano hwako, saka sarudza iyo yaunofarira kana kutenga musanganiswa une zvese zviri zviviri.

Pamusoro pazvose, yeuka kuti yako yakazara yezuva nezuva yekudya kwemapuroteni anonyanya kukosha.

Ipo casein uye whey zvine misiyano yazvo, imwe neimwe inoita mabasa akakosha mumuviri wako uye inopa akawanda mabhenefiti ehutano.