Uyini Umehluko Phakathi Kuka-Casein no-Whey Protein?

-Delile

• Kokubili Kuvela Ebisi
• Umzimba Wakho Umunca Amaphrotheni we-Casein Ahamba Phansi Kune-Whey
• Amaphrotheni we-Whey Angcono Kune-Casein Yokwakha Imisipha
• Zombili ziqukethe izinhlanganisela ezihlukile zokuzuzisa
• Casein Amaphrotheni
• Whey Amaphrotheni
• Usizo Lwamaphrotheni Ekudleni Kwakho
• Yikuphi Okukufanele kakhulu?
• Isetshenziswa kanjani
• Okusemqoka

Kunezinhlobo eziningi zeprotheni powder emakethe namuhla kunanini ngaphambili - kusuka elayisi kanye ne-hemp kuya ezinambuzaneni nasenkomeni.

Kepha izinhlobo ezimbili zamaprotheni zimile ukuhlolwa kwesikhathi, zihlala zibhekwa kahle futhi zithandwa eminyakeni edlule: i-casein ne-whey.

Yize zombili zitholakala obisini, ziyehluka kakhulu.

Lo mbhalo ubheka umehluko phakathi kwe-casein ne-whey protein, izinzuzo zabo zezempilo nokuthi ungayikhetha kanjani efanele izidingo zakho.

Kokubili Kuvela Ebisi

I-Casein ne-whey yizinhlobo ezimbili zamaprotheni atholakala obisini lwenkomo, akha ama-80% no-20% wamaprotheni obisi ngokulandelana ().

Zingamaprotheni asezingeni eliphakeme, njengoba aqukethe wonke ama-amino acid abalulekile, okumele uwathola ekudleni ngoba umzimba wakho awukwazi ukuwenza. Ngaphezu kwalokho, zigayeka kalula futhi zimuncwe ().

Kokubili i-casein ne-whey yimikhiqizo yokukhiqizwa koshizi.

Ngesikhathi sokwenza ushizi, ama-enzyme akhethekile noma ama-acid afakwa obisini olushubile. La ma-enzyme noma ama-acid abangela ukuthi ikesi elisebisini liguqe, noma lishintshele esimweni esiqinile, elihlukaniswa nento engamanzi.

Le nto engamanzi yi-whey protein, bese iyagezwa bese yomiswa ibe yimpuphu ukuze isetshenziswe emikhiqizweni yokudla noma kwizithako zokudla.

Amakhekhe asele we-casein angagezwa futhi omiswe ukuze kwakheke i-protein powder noma engezwe emikhiqizweni yobisi, njenge-cottage shizi.

Kokubili i-casein ne-whey kungamaprotheni asuselwa kubisi kanye nemikhiqizo ekhiqizwa ushizi.

Umzimba Wakho Umunca Amaphrotheni we-Casein Ahamba Phansi Kune-Whey

Umehluko ophawulekayo phakathi kwe-casein ne-whey protein ukuthi umzimba wakho ubamunca ngokushesha kangakanani.

Umzimba wakho uhlahlela amaprotheni kuma-molecule amaningi amancane abizwa ngama-amino acid, ajikeleza egazini lakho aze amunceke.

Amaleveli ala ma-amino acid ahlala ephakeme egazini lakho amahora amane kuya kwayisihlanu ngemuva kokudla i-casein kepha kuphela imizuzu engama-90 ngemuva kokudla i-whey ().

Lokhu kungenxa yokuthi amaprotheni amabili agaya ngamazinga ahlukene.

Njengoba kwenza ekwenziweni kokwenza ushizi, ama-casein akha amakhekhe lapho evezwe kuma-asidi esiswini sakho. Lezi zinciphiso zandisa izinqubo zokugaya nokungenisa komzimba wakho.

Ngakho-ke, iprotheni ye-casein inikeza umzimba wakho ukukhishwa okuhamba kancane, okungaguquguquki kwama-amino acid, okwenza kube kuhle ngaphambi kwezimo zokuzila, njengokulala (,,).

Ngakolunye uhlangothi, ngoba umzimba wakho ugaya futhi ubamba amaprotheni we-whey ngokushesha okukhulu, kwenza ukubhuka okuhle kakhulu ekusebenzeni kwakho, njengoba kuzoqala inqubo yokulungisa imisipha nokwakha kabusha (,, 9).

I-Casein protein igaya kancane ngenkathi i-whey igaya ngokushesha. Lokhu kwehluka kwamazinga wokumuncwa kwenza amaprotheni we-casein abe mahle ngaphambi kokulala kanye nama-whey protein alungele ukuzilolonga kwakho.

Amaphrotheni we-Whey Angcono Kune-Casein Yokwakha Imisipha

Amaprotheni we-Whey awakulungele kangcono kuphela ukusebenzisa ngoba amuncwa ngokushesha kodwa futhi ngenxa yephrofayili yawo yama-amino acid.

Iqukethe okuningi kwe-branched-chain amino acid (BCAAs) leucine, isoleucine ne-valine, kuyilapho i-casein iqukethe ingxenye ephezulu ye-amino acid histidine, methionine ne phenylalanine ().

Yize wonke ama-amino acid abalulekile ekwakheni imisipha, i-leucine iyona egxilisa inqubo ().

Ngokwengxenye kokuqukethwe kwayo okuphezulu kwe-leucine, i-whey protein ivuselela amaprotheni synthesis synthesis - inqubo ekhula ngayo imisipha - ngaphezu kwe-casein, ikakhulukazi uma idliwa ngokuhambisana nokusebenza kwakho (,,).

Kodwa-ke, akwaziwa ukuthi lokhu kukhuthazeka okukhulu ekuhlanganisweni kwamaprotheni wemisipha kuholela ekukhuleni kwemisipha okuningi isikhathi eside.

Okuqinisekile ngukuthi inani lakho lamaprotheni olithathayo phakathi nosuku ngalunye yilona oluyisisekelo esiqine kakhulu sobukhulu bemisipha namandla ().

Iphrofayili ye-Whey protein ye-amino acid ingavuselela inqubo yokwakha imisipha ngaphezu kwe-casein's.

Zombili ziqukethe izinhlanganisela ezihlukile zokuzuzisa

I-Casein ne-whey protein aqukethe ama-peptide e-bioactive ahlukile, ayizinhlanganisela ezisiza umzimba wakho ().

Casein Amaphrotheni

I-Casein iqukethe ama-peptide amaningi aphefumulelwe akhonjisiwe azuzisa amasosha akho omzimba nawokugaya ukudla (,).

Amanye ama-peptide e-bioactive atholakala ku-casein nawo azuzisa inhliziyo yakho ngokwehlisa umfutho wegazi nokunciphisa ukwakheka kwamahlule egazi (,).

La ma-peptide asebenza ngokufana ne-angiotensin-converting enzyme (ACE) inhibitors, isigaba semithi ejwayele ukunikezwa ukulawula umfutho wegazi.

Zibuye zibophezele futhi ziphathe amaminerali afana ne-calcium ne-phosphorus, zithuthukise ukugaya kwawo esiswini sakho (,).

Whey Amaphrotheni

Amaprotheni we-Whey aqukethe amaprotheni amaningi asebenzayo abizwa ngama-immunoglobulin akhulisa amasosha akho omzimba ().

Ama-immunoglobulins akwi-whey ayaziwa ukuthi anezinto ezilwa namagciwane, kungaba ukubulala noma ukubambezela ukukhula kwamagciwane ayingozi, njengamagciwane namagciwane (,).

Izifundo zezilwane kanye ne-test-tube zikhombisile nokuthi lawa maprotheni akhipha imiphumela ye-antioxidant futhi avimbela ukukhula kwezimila nomdlavuza (,).

Ngaphezu kwalokho, amanye ama-immunoglobulin ahambisa izakhi zomzimba ezibalulekile - njengevithamini A - ngomzimba wakho futhi athuthukise ukumuncwa kwezinye izakhi ezifana nensimbi ().

I-Casein ne-whey protein inezinhlanganisela ezahlukahlukene ze-bioactive ezizuzisa impilo yakho ngezindlela eziningi.

Usizo Lwamaphrotheni Ekudleni Kwakho

Amaprotheni asebenza izindima eziningi ezibalulekile emzimbeni wakho, okwenza ukuthi kubaluleke kakhulu empilweni yakho.

Lezi zindima zifaka phakathi ():

• Ama-enzyme: Amaprotheni enza ukuhlangana kwamakhemikhali emzimbeni wakho.
• Ama-antibody: Lokhu kususa izinhlayiya zangaphandle, njengamagciwane, ukusiza ukulwa nokutheleleka.
• Izithunywa: Amaprotheni amaningi ngamahomoni, axhumanisa ukusayinwa kwamaseli.
• Isakhiwo: Lokhu kunikela ngesimo nokwesekwa esikhunjeni sakho, emathanjeni nasemisipheni.
• Ezokuthutha nokugcina: Lawa maprotheni ahambisa izinto ezibandakanya ama-hormone, imithi nama-enzyme emzimbeni wakho.

Ngaphandle kwemisebenzi yayo eyisisekelo yokudla okunempilo emzimbeni wakho, amaprotheni anezinye izinzuzo eziningana kufaka phakathi:

• Ukulahleka kwamafutha: Amaphrotheni asiza ukulahleka kwamafutha ngokunciphisa isifiso sakho sokudla nokukhulisa imetabolism yakho (, 30,).
• Ukulawulwa kukashukela egazini: Amaphrotheni, lapho edliwe esikhundleni se-carbs, angathuthukisa ukulawula ushukela egazini kubantu abane-type 2 diabetes (,).
• Ukushaya kwegazi: Ucwaningo lukhombisa ukuthi abantu abadla amaprotheni amaningi - noma ngabe avelaphi - banengcindezi yegazi ephansi (, 35,).

Lezi zinzuzo zihlotshaniswa nokudla okuphezulu kwamaprotheni ngokujwayelekile, hhayi nge-casein noma i-whey.

Amaprotheni adlala indima ebalulekile emzimbeni wakho ngokusebenza njengama-enzyme nama-antibodies, kanye nokulawula ushukela wegazi nomfutho wegazi.

Yikuphi Okukufanele kakhulu?

Ngaphandle kwezakhi ezahlukahlukene ze-bioactive, amaprotheni we-whey ne-casein ahluka kakhulu uma kukhulunywa ngemininingwane yabo yokudla.

Ngama-scoop ajwayelekile (ama-31 amagremu, noma ama-ounces ayi-1.1), amaprotheni we-whey aqukethe (37):

• Amakholori: 110
• Amafutha: 1 igremu
• Amakhabhohayidrethi: 2 amagremu
• Amaprotheni: 24 amagremu
• Insimbi: 0% we-Reference Daily Intake (RDI)
• I-calcium: 8% we-RDI

Ngama-scoop ajwayelekile (amagremu angama-34, noma ama-ounces ayi-1.2), amaprotheni we-casein aqukethe (38):

• Amakholori: 120
• Amafutha: 1 igremu
• Ama-carbohydrate: 4 amagremu
• Amaprotheni: 24 amagremu
• Insimbi: 4% we-RDI
• I-calcium: U-50% we-RDI

Khumbula ukuthi la maqiniso okunomsoco angahluka, kuya ngomkhiqizo othile owuthengayo, ngakho-ke qiniseka ukuthi ufunda amalebula ngokucophelela.

Ngaphezu kwalokho, kunezinye izinto okufanele uzicabangele:

• I-Casein protein powder ngokuvamile ibiza kakhulu kune-whey.
• I-Whey protein powder ivame ukuxuba kangcono kune-casein.
• I-Whey protein powder ngokuvamile inokuvumelana okungcono nokunambitheka kune-casein.

Ungathenga futhi nokuhlanganiswa kwamaprotheni, okuqukethe inhlanganisela ye-casein ne-whey, okukunikeza izinzuzo ngakunye.

Ngenye indlela, ungathenga zombili izimpushana ngawodwa bese uthatha i-whey protein powder ngokuzivocavoca, bese ufaka ikesi ngaphambi kokulala.

Isetshenziswa kanjani

Ungahlanganisa konke ngamanzi noma ubisi. Ubisi luzokwenza amaphrotheni akho azamazame - ikakhulukazi lawo ane-casein - abe mkhulu.

Uma kungenzeka, hlanganisa i-protein powder yakho noketshezi ngebhodlela le-blender noma olunye uhlobo lwe-blender esikhundleni sesipuni. Ukwenza kanjalo kuzoqinisekisa ukuvumelana okushelelayo nokusabalalisa okulinganayo kwamaprotheni.

Njalo engeza uketshezi kuqala, kulandelwe inqwaba yamaprotheni. Leli oda ligcina amaprotheni anganamatheli phansi kwesitsha sakho.

I-Casein ne-whey protein ngayinye inezinzuzo ezihlukile. Lapho unquma kokunye, ungahle uthande ukubheka izindleko, ukuxubeka nokunambitha. Ngaphezu kwalokho, kungenzeka ukuxuba zombili izinhlobo.

Okusemqoka

I-Casein ne-whey protein zombili zitholakala ebisi.

Ziyahluka ngezikhathi zokugaya - i-casein igaya kancane, ikwenze kube kuhle ngaphambi kokulala, ngenkathi i-whey igaya ngokushesha futhi ilungele ukuzivocavoca nokukhula kwemisipha.

Zombili ziqukethe izinto ezahlukahlukene zokuphilayo ezingakhuphula amasosha akho omzimba futhi zinikeze ezinye izinzuzo.

Ukukhetha enye ngaphezu kwenye ngeke kulethe imiphumela engcono ejimini noma kuthuthukise impilo yakho ngokuphawulekayo, ngakho-ke khetha leyo oyithandayo noma uthenge inhlanganisela equkethe zombili.

Ngaphezu kwakho konke, khumbula ukuthi ukudla kwakho okuphelele nsuku zonke kwamaprotheni kubaluleke kakhulu.

Ngenkathi i-casein ne-whey kunokungafani kwabo, badlala indima ebalulekile emzimbeni wakho futhi banikeze izinzuzo eziningi zezempilo.