Kungani iCasein Ingelinye lamaProtheni Ahamba Phambili Ongawathatha

-Delile

• NjengoW Whey, uCasein Utholakala Ebisi
• UCasein Uthatha Isikhathi Eside Ukunciphisa Kunama Whey
• I-Casein Protein Iyasebenza Kakhulu Ekukhuleni Kwemisipha
• UCasein Angaba Nezinye Izinzuzo Ezihehayo Zempilo Yakho
• Ingabe Inemiphumela Embi Embi?
• Impikiswano ye-A1 vs A2
• Ungeza Kanjani Nge-Casein futhi Ukhulise Izinzuzo
• Thatha Umlayezo Wekhaya

I-Casein iphrotheni yobisi egaya kancane abantu abavame ukuyithatha njengesengezo.

Ikhipha ama-amino acid kancane, ngakho-ke abantu bavame ukuwathatha ngaphambi kokulala ukusiza ekululameni nasekunciphiseni ukuwohloka kwemisipha lapho belele.

Izifundo eziningana zikhombisile ukuthi kusiza ukukhulisa ukukhula kwemisipha, kanye nethoni lezinye izinzuzo.

NjengoW Whey, uCasein Utholakala Ebisi

Ubisi luqukethe izinhlobo ezimbili zamaprotheni - i-casein ne-whey. I-Casein ingu-80% wamaprotheni obisi, kanti i-whey ingama-20%.

Amaprotheni we-Casein agaywa kancane, kuyilapho i-whey protein igaywa ngokushesha. Lokhu ngumehluko obalulekile phakathi kwala maprotheni amabili obisi athandwayo.

Njengamanye amaprotheni ezilwane, i-casein ingumthombo ophelele wamaprotheni. Lokho kusho ukuthi inikela ngawo wonke ama-amino acid adingekayo emzimbeni wakho ukuze akhule futhi alungiswe ().

Futhi iqukethe amaprotheni ahlukile ahlukile nezinhlanganisela ze-bioactive, ezinye zazo ezinenzuzo yezempilo (,).

Kunezinhlobo ezimbili eziyinhloko:

• I-Micellar casein: Leli ifomu elidume kakhulu futhi ligaywa kancane.
• Icasein Hydrolyzate: Leli fomu lichazwe kusengaphambili futhi limuncwa ngokushesha.

Isigaxa esingu-33-gram (1.16-ounce) se-standard casein protein powder siqukethe ama-24 amagremu wamaprotheni, ama-3 gramu we-carbs no-1 gram wamafutha (4).

Ingase futhi iqukathe ama-micronutrients ahlukahlukene (njenge-calcium), kepha ukwakheka ngqo kuzohluka ngokuya ngomkhiqizo.

I-Casein protein itholakala obisini. Kuyiprotheni yokugaya kancane equkethe wonke ama-amino acid abalulekile adingwa ngumzimba wakho.

UCasein Uthatha Isikhathi Eside Ukunciphisa Kunama Whey

UCasein waziwa njengephrotheni "ekhipha isikhathi" ngenxa yezinga layo lokumunca kancane emathunjini.

Lokhu kusho ukuthi yondla amaseli akho ngama-amino acid ezingeni eliphansi esikhathini eside.

Kungasiza amangqamuzana akho ukuhlanganisa amaprotheni, ngisho nangezikhathi lapho umzimba wakho kungenzeka ukuthi wephula imisipha yawo ukuze uzondle, njengalapho ungadlanga isikhathi esithile (,).

Ngalesi sizathu, ibizwa nge- "anti-catabolic" futhi isiza ukunciphisa ukwehla kwemisipha ().

Ucwaningo olulodwa lwahlola isivinini sokugaya ukudla ngokunikeza ababambiqhaza i-casein noma i-whey protein shake. Abaphenyi baqaphe okuqukethwe kwe-amino acid yegazi, ikakhulukazi ukhiye we-amino acid, amahora ayisikhombisa ngemuva kokungenisa ().

Njengoba ukwazi ukubona ngezansi, bathole isipikha esisheshayo nesikhulu kusuka kumaprotheni we-whey ngenxa yesilinganiso sayo sokumunca ngokushesha. Ngaphandle kokuphakama okuncane kokuqala, amazinga we-casein ahlala ehambelana ngokuhamba kwesikhathi.

Kokunye ucwaningo, abacwaningi banikeze ababambiqhaza ama-whey noma ama-proteinin base belinganisa izinga lokugayeka kwabo ngokuhlaziya amazinga ajikelezayo e-amino acid, i-leucine, esikhathini esingamahora ayisikhombisa.

Bathola ukuthi amazinga ajikelezayo we-leucine anyuke ngama-25% ngaphezulu eqenjini le-whey protein, ekhombisa ukugaywa okusheshayo ().

Lokhu kusho ukuthi iqembu le-casein linciphise inani eliphelele lamaprotheni ashile njengophethiloli esikhathini esingamahora ayisikhombisa. Lokho kusho ukulinganiswa okuphelele kwamaprotheni, okuyisici esibalulekile ekukhuleni kwemisipha nokugcinwa ().

Le protein iphikisana ne-catabolic. Iyanciphisa ukuwohloka kwamaprotheni ngaphakathi komzimba ngenxa yezinga layo lokugaya elihamba kancane nokunikezwa okuqinile kwama-amino acid kumaseli emisipha.

I-Casein Protein Iyasebenza Kakhulu Ekukhuleni Kwemisipha

Abakhi bomzimba nabagijimi basebenzise lesi sengezo amashumi eminyaka.

Njengamanye amaprotheni ezilwane, iqukethe wonke ama-amino acid abalulekile umzimba wakho ongakwazi ukuwakhiqiza ngokwemvelo. Okubaluleke kakhulu, inikela ngenani eliphakeme leucine, eliqala amaprotheni synthesis synthesis (,,).

Uma usebenzisa kuphela inani eliphansi noma elilinganiselayo lamaprotheni, kungakusiza ukukhulisa ukukhula kwemisipha ngokumane wandise ukudla kwakho kwamaprotheni ().

Ucwaningo olulodwa lwaqhathanisa labo abathatha i-casein namanye amaqembu amabili. Elinye lidle amaprotheni we-whey kanti elinye alinayo amaprotheni.

Abaphenyi bathola ukuthi iqembu le-casein lithole ukukhula okuphindwe kabili kwemisipha futhi likuphinda kathathu ukulahleka kwamafutha uma kuqhathaniswa neqembu le-placebo. Iqembu le-casein laphinde lahlangabezana nokulahleka okukhulu kwamafutha kuneqembu lama-Whey ().

Kungabuye kuthuthukise isisindo semisipha yesikhathi eside ngokunciphisa ukuwohloka kwamaprotheni. Le nqubo yenzeka nsuku zonke lapho umzimba wakho uphansi ngamandla nama-amino acid. Iyashesha ngesikhathi sokuzivocavoca noma ukunciphisa umzimba (,,).

Ngalesi sizathu, i-casein ivame ukusetshenziswa ebusuku ukuvimbela ukuwohloka kwamaprotheni okungenzeka, ngoba udlula isikhathi eside ngaphandle kokudla ngenkathi ulele.

Kokunye ukuhlola, i-casein protein shake ngaphambi kokulala iye yasiza abesilisa abaqeqesha amandla ukuthi bandise usayizi we-2 muscle fiber ngo-8.4 cm2 eqenjini lokungezelela, uma kuqhathaniswa no-4.8 cm2 eqenjini lokuqeqeshwa kuphela (15).

Baphinde bathola ukuthi iqembu le-casein lenyuse amandla ngezinga elikhulu, noma cishe ngama-20% ngaphezulu kweqembu lokuqeqesha kuphela.

Ngokufana ne-whey, i-casein iboniswe kaningi ukukhulisa ukukhula kwemisipha namandla lapho kuhlanganiswa nokuqeqeshwa kokumelana. Kungasiza futhi ekulahlekelweni kwamafutha.

UCasein Angaba Nezinye Izinzuzo Ezihehayo Zempilo Yakho

Ezinye izifundo zokuqala zithole ukuthi i-casein ingaba nezinye izinzuzo ezinhle, kufaka phakathi:

• Izinzuzo zokulwa namagciwane nezokuzivikela ezifweni: Ezinye izifundo zamaseli ziphakamisa ukuthi ingahlinzeka ngezinzuzo zokulwa namagciwane nezomzimba futhi yehlise umfutho wegazi ophakeme (,).
• Amazinga e-Triglyceride: Ucwaningo olulodwa kubantu abayi-10 abakhuluphele ngokweqile lathola ukuthi kunciphisa amazinga e-triglyceride ngemuva kokudla ngo-22% ().
• Ukwehliswa kwama-radicals wamahhala: Amanye ama-peptide e-casein protein powder angaba nemiphumela yokulwa ne-antioxidant futhi alwe nokwanda kwama-radicals wamahhala ayingozi (,,).
• Ukulahleka kwamafutha: Isifundo esisodwa sokuqeqeshwa kwamasonto angu-12 sathola ukuthi ukulahleka kwamafutha okujwayelekile phakathi kwabantu abathatha isengezo kwakukhulu ngokuphindwe kathathu kuneqembu le-placebo ().

Yize kudingeka izifundo ezingaphezulu zabantu, ucwaningo lokuqala lubonisa ukuthi i-casein ingathuthukisa izici zezempilo, njengokunciphisa ama-triglycerides nokusiza ekwehliseni isisindo.

Ingabe Inemiphumela Embi Embi?

Inganekwane yokuthi ukudla amaprotheni amaningi kubangela impilo egulayo kuye kwasuswa kaningi.

Izifundo eziqondile kanye nokubuyekezwa kuveze ukuthi ayikho imiphumela emibi kubantu abaphilile.

Okuwukuphela kokuhlukile yilabo abane zamanje isifo sezinso noma sesibindi, okungadingeka ukuthi sinciphise ukudla kwabo kwamaprotheni (,,).

Uma uthatha ama-1-2 scoops we-casein ngosuku, akunakwenzeka ukuthi uzothola imiphumela emibi ebonakalayo, ingasaphathwa eyingozi.

Lokhu kushiwo, abanye abantu baguliswa yi-casein noma ababekezeleli i-lactose, evame ukutholakala ngamanani amancane nge-supplement.

Abanye abantu bangakhukhumala noma babe nezinye izimpawu zokugaya ukudla, kepha lokhu kuya ngomuntu ngamunye.

Njenge-whey, iprotheni ye-casein iphephe kakhulu ukusetshenziswa kwabantu. Njengoba kushiwo ngenhla, kungahle kube nezinzuzo ezithile zesikhathi eside zempilo yakho.

Njengemithombo eminingi yamaprotheni, kuphephile ukusetshenziswa njalo futhi kunganikeza nezinzuzo zezempilo zesikhathi eside.

Impikiswano ye-A1 vs A2

Izinhlobo ezahlukene zezinkomo zikhiqiza amaprotheni we-casein ahluke kancanyana.

Elinye lamaprotheni e-casein (okuthiwa i-beta-casein) akhona ngezindlela eziningi. Ubisi oluningi lwenkomo luqukethe ingxube ye-A1 ne-A2 beta-casein, kanti ubisi lwezinhlobo ezithile luqukethe i-A2 beta-casein kuphela.

Olunye ucwaningo lokuhlola seluqale ukuxhumanisa i-A1 beta-casein nezinkinga zezempilo ezinjengohlobo 2 sikashukela nesifo senhliziyo (,,).

Kodwa-ke, ucwaningo lokuhlola alukho ngokuphelele futhi luqokomisa kuphela izinhlangano, ezivame ukungathembeki kwezondlekile. Olunye ucwaningo ku-A1 beta-casein alutholi miphumela emibi (,).

Ucwaningo nenkulumompikiswano nge-A1 ne-A2 beta-casein iyaqhubeka, kepha okwamanje lokhu kungenzeka akuyona into odinga ukukhathazeka ngayo. Uma ukhathazekile, lapho-ke ungafunda kabanzi kule ndatshana lapha.

Olunye ucwaningo lokuhlola lubonisa izingqinamba zezempilo kusuka ekudleni i-A1 beta-casein, kepha ucwaningo alunakuphetha ngokuphelele.

Ungeza Kanjani Nge-Casein futhi Ukhulise Izinzuzo

I-Casein protein powder ingumthombo osezingeni eliphakeme wamaprotheni nawo alula kakhulu.

Uma uyithatha ngaphambi noma ngemuva kokuzivocavoca, kunengqondo ukusebenzisa ifomu lokugaya ngokushesha njenge-casein hydrolyzate - noma ungavele uthathe amaprotheni we-whey.

Iningi labantu elengeza nge-casein liyalithatha ngaphambi kokulala.

Isibonelo, ungadla ama-scoops angu-1-2 (25-50 amagremu) we-casein protein powder exutshwe namanzi. Ungamane ubeke i-casein namanzi ebhodleleni eli-shaker bese ulixuba ngaleyo ndlela, noma kwi-blender eneqhwa elithile.

Ungayifaka futhi esitsheni bese uyinyakazisa ngamanzi ize ithole ukungaguquguquki okufana nepudding, bese uyifaka efrijini imizuzu engu-5. Ngemuva kwalokho kunambitheka kancane njenge-ayisikhilimu noma isithwathwa, ikakhulukazi nge-flavour efana noshokoledi noma i-vanilla.

Uma kushiwo lokho, ungathola futhi nenqwaba ye-casein kusuka kumikhiqizo yobisi yemvelo. Ubisi, iyogathi yemvelo kanye noshizi kuphezulu kakhulu kule protein.

Izindlela ezidumile zokuthola amaprotheni amaningi obisi ngaphandle kwama-calories amaningi zifaka phakathi ukudla i-cottage shizi noma i-yoghurt yemvelo enamaprotheni amaningi.

Amaprotheni we-Casein asetshenziswa kaningi futhi angasetshenziswa nsuku zonke ukukhuphula inani lokudla kwakho kwamaprotheni. Kungakuhle ukuyithatha ngaphambi kokulala, noma uma uhamba isikhathi eside ngaphandle kokudla.

Thatha Umlayezo Wekhaya

I-Casein yiprotheni yokugaya kancane engakhulisa ukukhula kwemisipha futhi isize ukululama ngemuva kokuzivocavoca.

Ukuyithatha kungathuthukisa impilo yakho, futhi kukhuphule inani lokudla kwakho kwamaprotheni nsuku zonke. Lesi yisici esibalulekile ekwehliseni isisindo kanye nokukhula kwemisipha.

Zama ukuthatha ama-1-2 we-casein protein powder noma ingilazi enkulu yobisi ngaphambi kokulala ukuze uthuthukise ukutakula futhi unciphise ukuwohloka kwamaprotheni.

Ekupheleni kosuku, i-casein ingumthombo ophansi kakhulu wamaprotheni wekhwalithi. Ngeke udumazeke uma uzama.

Okuningi mayelana namaprotheni:

• Izinzuzo Eziyi-10 Zezempilo Ezisuselwa Ebufakazini Zamaphrotheni E Whey
• Amaphrotheni Anyakazisa Kanjani Ekunciphiseni Isisindo Namafutha E-Belly
• Izinhlobo Ezihamba Phambili Zamaphrotheni Powder
• Izizathu Ezi-10 Ezisekelwa Isayensi Zokudla Amaprotheni Angaphezulu