Kutheni iCasein yenye yeeproteni eziGqwesileyo onokuthi uzithathe

Umxholo

• Njengo Whey, uCasein uvela kubisi
• UCasein uthatha ixesha elide ukuba angaDluli kune Whey
• Icasein Protein iyasebenza kakhulu ekukhuleni kwezihlunu
• UCasein unokuba nezinye izibonelelo ezinomdla kwimpilo yakho
• Ngaba inazo naziphi na iziphumo ebezingalindelekanga eziyingozi?
• Impikiswano ye-A1 vs A2
• Uncedisa njani ngeCasein kwaye wandise iziBonelelo
• Thatha uMyalezo waseKhaya

I-Casein yiprotein yobisi ecothayo edla ngokudlalwa ngabantu njengesongezelelo.

Ikhupha ii-amino acid kancinci, ngenxa yoko abantu bahlala beyithatha ngaphambi kokuba balale ukunceda ukubuyisela kwimeko yesiqhelo kunye nokunciphisa ukonakala kwemisipha xa belele.

Izifundo ezininzi zibonise ukuba iyanceda ukukhulisa ukukhula kwemisipha, kunye netoni yezinye izibonelelo.

Njengo Whey, uCasein uvela kubisi

Ubisi luqulathe iintlobo ezimbini zeeproteni- icasin kunye nevili. I-Casein yi-80% yeprotein yobisi, ngelixa i-whey ingama-20%.

Iprotein ye-Casein yetyiswa kancinci, ngelixa iprotein ye-whey yetyiswa ngokukhawuleza. Lo ngumahluko obalulekileyo phakathi kwezi proteni zimbini zobisi zidumileyo.

Njengazo zonke iiproteni zezilwanyana, i-casein ngumthombo opheleleyo weprotheni. Oko kuthetha ukuba ibonelela ngazo zonke ii-amino acid eziyimfuneko emzimbeni wakho ukuze zikhule kwaye zilungiswe ().

Iqulethe iiproteni ezahlukeneyo kunye nezinto eziphilayo, ezinye zazo zinezibonelelo zezempilo (,).

Zimbini iindlela eziphambili:

• I-Micellar casein: Le yeyona fomu idumileyo kwaye yetyiswa kancinci.
• Icasein Hydrolyzate: Le fom ixelwe kwangaphambili kwaye ifunxwe ngokukhawuleza.

I-33-gram (i-1.16-ounce) ye-protein ye-casein esemgangathweni iqulethe i-24 gram yeprotheni, i-3 gram ye-carbs kunye ne-1 gram yamafutha (4).

Inokuqulatha ii-micronutrients ezahlukeneyo (ezinje ngecalcium), kodwa ukwakheka ngokuchanekileyo kuya kwahluka ngokuxhomekeke kuphawu.

I-Casein protein ithathwa kubisi. Yiprotini yokwetyisa equkethe zonke iiamino acid eziyimfuneko emzimbeni wakho.

UCasein uthatha ixesha elide ukuba angaDluli kune Whey

I-Casein yaziwa ngokuba yiprotein "yokukhululwa kwexesha" ngenxa yezinga lokucothisa kancinci emathunjini.

Oku kuthetha ukuba bondla iiseli zakho ngee-amino acid kwinqanaba eliphantsi ixesha elide.

Inokukunceda iiseli zakho zenze iiproteni, nangamaxesha apho umzimba wakho unokwaphula izihlunu zawo ukuze uzondle, njengaxa ungakhange utye ixesha elithile (,).

Ngesi sizathu, ibizwa ngokuba yi "anti-catabolic" kwaye inceda ukunciphisa ukonakala kwemisipha ().

Olunye uphononongo luvavanye isantya sokugaya ngokubonelela abathathi-nxaxheba nokuba ngaba yicasein okanye iprotein shake. Abaphandi babeke esweni umxholo we-amino acid, ngakumbi eyona amino acid leucine, kangangeeyure ezisixhenxe emva kokungena ().

Njengoko ubona ngezantsi, bafumana ispiki esikhawulezayo nesikhudlwana esivela kwiprotheyini ye-Whey ngenxa yenqanaba lokufumana ngokukhawuleza. Ngaphandle kwencopho encinci yokuqala, amanqanaba e-casein ahlala ehambelana ngokuhamba kwexesha.

Kwesinye isifundo, abaphandi banike abathathi-nxaxheba nokuba yi-whey okanye iproteni ye-casein emva koko balinganisa inqanaba lokugaya ngokuhlalutya amanqanaba e-amino acid, i-leucine, ngaphezulu kweeyure ezisixhenxe.

Bafumanise ukuba amanqanaba ajikelezayo e-leucine anyuke nge-25% ngaphezulu kwiqela le-protein ye-whey, ebonisa ukwetyisa okukhawulezayo ().

Oku kuthetha ukuba iqela le-casein linciphise inani elipheleleyo leeprotheyini ezitshisiweyo zepetroli ngaphezulu kweeyure ezisixhenxe. Oko kuthetha ukuba ibhalansi yomnatha ephuculweyo, eyona nto iphambili ekukhuleni kwemisipha kunye nokugcina ().

Le proteni ayichasanga. Iyanciphisa ukonakala kweprotein emzimbeni ngenxa yesantya sokucola kokutya kunye nokubonelela okuzinzileyo kwee-amino acid kwiiseli zemisipha.

Icasein Protein iyasebenza kakhulu ekukhuleni kwezihlunu

Abakhi bomzimba kunye neembaleki basebenzise oku kongeza kumashumi eminyaka.

Njengazo zonke iiproteni zezilwanyana, iqulethe zonke iiamino acid eziyimfuneko umzimba wakho ongenakho ukuvelisa ngokwendalo. Eyona nto ibaluleke kakhulu, ibonelela ngesixa esikhulu se-leucine, esiqala ukuhanjiswa kweprotein yemisipha (,,).

Ukuba usebenzisa kuphela inani eliphantsi okanye eliphakathi leeprotein, inokukunceda ukonyuse ukukhula kwemisipha ngokunyusa ukungenisa iiprotein ().

Olunye uphononongo luthelekise abo bathathe i-casein kwamanye amaqela amabini. Enye ityile iprotein ye-whey enye ayinayo iprotein.

Abaphandi bafumanise ukuba iqela le-casein liye lakhula kabini ukukhula kwezihlunu kunye nokuphindaphinda kathathu ilahleko yeoli xa kuthelekiswa neqela le-placebo. Iqela le-casein laye lafumana ilahleko ngakumbi kunamafutha kuneqela le-Whey ().

Inokuphucula ubunzima bexesha elide ngokunciphisa ukuphuka kweprotheni. Le nkqubo yenzeka mihla le xa umzimba wakho uphantsi kumandla kunye neeamino acid. Iyakhawuleza ngexesha lokuzilolonga okanye ukunciphisa umzimba (,,).

Ngesi sizathu, i-casein ihlala isetyenziswa ebusuku ukuthintela ukwaphuka kweprotein okunokwenzeka, kuba uhamba ixesha elide ngaphandle kokutya ngelixa ulele.

Kwisifundo esinye, i-casein protein inyikima ngaphambi kwexesha lokulala incede amadoda aqeqesha amandla ekonyusa uhlobo lwe-2 ubukhulu bemisipha nge-8.4 cm2 kwiqela elongezelelekileyo, xa kuthelekiswa ne-4.8 cm2 kwiqela loqeqesho kuphela (15).

Bafumene iqela le-casein elonyusa amandla ukuya kuthi ga kwinqanaba elikhulu, okanye malunga ne-20% ngaphezulu kweqela loqeqesho kuphela.

Ngokufana ne-whey, i-casein ibonakaliswe kaninzi ukuba inyuse ukukhula kwemisipha kunye namandla xa idityaniswa noqeqesho lokuchasa. Inokukunceda nasekulahlekelweni ngamafutha.

UCasein unokuba nezinye izibonelelo ezinomdla kwimpilo yakho

Olunye uphando lokuqala lufumanise ukuba i-casein inokuba nezinye izibonelelo ezinomdla, kubandakanya:

• Izibonelelo ze-antibacterial kunye ne-immune: Olunye uphononongo lweseli lubonisa ukuba inokubonelela ngezibonelelo zokulwa neentsholongwane kunye nokukhuseleka kunye nokunciphisa uxinzelelo lwegazi oluphezulu (,).
• Amanqanaba eTriglyceride: Olunye uphononongo kubantu abali-10 abatyebileyo bafumanisa ukuba kunciphise amanqanaba e-triglyceride emva kwesidlo nge-22% ().
• Ukunciphisa iiradicals zasimahla: Ezinye zeepeptides kwi-casein protein powder zinokuba nefuthe le-antioxidant kwaye zilwe nokwakhiwa kweeradicals eziyingozi simahla (,,).
• Ukulahleka kwamafutha: Isifundo esinye soqeqesho lweeveki ezili-12 safumanisa ukuba ilahleko ye-avareji yamafutha phakathi kwabantu abathatha isongezelelo yayiphindaphindwe kathathu kuneqela le-placebo.

Nangona kufuneka izifundo ezingakumbi zabantu, uphando lokuqala lubonisa ukuba i-casein inokuphucula imiba yezempilo, njengokunciphisa i-triglycerides kunye nokunceda ukunciphisa umzimba.

Ngaba inazo naziphi na iziphumo ebezingalindelekanga eziyingozi?

Intsomi yokuba ukutya okuneprotheyini ephezulu kubangela impilo enkenenkene kuye kwachithwa amaxesha amaninzi.

Izifundo ngqo kunye nokuphononongwa kubonakalisile ukuba akukho ziphumo zibi kubantu abasempilweni.

Ukwahluka kuphela ngabo bane yangoku isifo sezintso okanye sesibindi, abanokufuna ukunciphisa ukutya kwabo (,,).

Ukuba uthatha i-1-2 scoops ye-casein ngosuku, akunakulindeleka ukuba ufumane naziphi na iziphumo ebezingalindelekanga, kungasathethwa ke ezinzulu.

Oko bekutshiwo, abanye abantu bayaliwa yi-casein okanye banganyamezelani ne-lactose, edla ngokufumaneka ngexabiso elincinci kunye nesongezelelo.

Abanye abantu banokuqunjelwa okanye bafumane ezinye iimpawu zokugaya ukutya, kodwa oku kuxhomekeke kumntu ngamnye.

Njenge-whey, iproteni ye-casein ikhuselekile kakhulu ekusebenziseni abantu. Njengoko kuchaziwe apha ngasentla, kunokuba nezibonelelo zexesha elide ezinomdla kwimpilo yakho.

Njengoninzi lwemithombo yeprotheni, ikhuselekile ukuba isetyenziswe rhoqo kwaye isenokubonelela ngezibonelelo zexesha elide zezempilo.

Impikiswano ye-A1 vs A2

Iindidi ezahlukeneyo zeenkomo zivelisa iiproteni ezahlukeneyo zecasinin.

Enye yeeproteni kwi-casein (ebizwa ngokuba yi-beta-casein) ikhona ngeendlela ezininzi. Ubisi oluninzi lweenkomo luqulathe umxube we-A1 kunye ne-A2 beta-casein, ngelixa ubisi lweentlobo ezithile luqukethe kuphela i-A2 beta-casein.

Olunye uphando lokujonga luqalisile ukunxibelelanisa i-A1 beta-casein kwimicimbi yezempilo enje ngohlobo lweswekile 2 kunye nesifo sentliziyo (,,).

Nangona kunjalo, uphando lokujonga kukude kugqitywe kwaye luqaqambisa kuphela imibutho, ekholisa ukungathembeki kwisondlo. Olunye uphononongo kwi-A1 beta-casein alufumani ziphumo zibi (,).

Uphando kunye nengxoxo-mpikiswano malunga ne-A1 kunye ne-A2 beta-casein iyaqhubeka, kodwa okwangoku ayisiyiyo into ekufuneka ukhathazekile ngayo. Ukuba unomdla, emva koko unokufunda ngakumbi kweli nqaku apha.

Olunye uphononongo lokujonga lubonisa imiba yezempilo ekutyeni i-A1 beta-casein, kodwa uphando alukude kwaphela.

Uncedisa njani ngeCasein kwaye wandise iziBonelelo

I-Casein powder powder ngumthombo ophezulu weprotheni efanelekileyo kakhulu.

Ukuba uyithatha ngaphambi okanye emva kokuzilolonga, kuyavakala ukuba usebenzise ifom yokwetyisa ngokukhawuleza njenge-casein hydrolyzate- okanye unokuthatha nje iprotein ye-whey.

Uninzi lwabantu abongeza nge-casein bayaluthatha ngaphambi kokulala.

Umzekelo, ungatya i-1-2 scoops (25-50 gram) ye-casein protein umgubo oxutywe namanzi. Unokubeka nje icasein kunye namanzi kwibhotile e-shaker kwaye uyixube ngaloo ndlela, okanye kwi-blender enomkhenkce othile.

Ungayibeka kwisitya kwaye uyixhokonxe ngamanzi ide ifumane ukungqinelana okufana nepudding, emva koko uyibeke kwisikhenkcezisi kangangemizuzu emi-5. Ke iyayithanda incinci njenge ice cream okanye iqabaka, ngakumbi incasa efana netshokholethi okanye ivanilla.

Oko kuthethiweyo, unokufumana i-casein eninzi kwiimveliso zobisi zendalo. Ubisi, iyogathi yendalo kunye netshizi ziphezulu kakhulu kule protein.

Iindlela ezidumileyo zokufumana iprotheyini yobisi eninzi ngaphandle kweekhalori ezininzi kubandakanya ukutya i-cottage cheese okanye iprotein ephezulu yeyogathi yendalo.

I-proteinin ye-Casein inokusetyenziswa okuninzi kwaye inokusetyenziswa yonke imihla ukwandisa iprotheni oyityayo iyonke. Kungangcono uthathe ngaphambi kokulala, okanye ukuba uhamba ixesha elide ngaphandle kokutya.

Thatha uMyalezo waseKhaya

I-Casein yiprotein yokucola kancinci enokukhuthaza ukukhula kwemisipha kunye nokunceda ukubuyisela emva kokuzilolonga.

Ukuyithatha kunokuyiphucula impilo yakho, kunye nokonyusa inani olithabathayo imihla ngemihla. Le yinto ebalulekileyo ekupheliseni ubunzima kunye nokukhula kwemisipha.

Zama ukuthatha i-1-2 scoops ye-casein protein powder okanye iglasi enkulu yobisi ngaphambi kwexesha lokulala ukuphucula ukubuyisela kunye nokunciphisa ukuphuka kweprotheni.

Ekupheleni kosuku, i-casein ngumthombo ophantsi kakhulu weprotheni esemgangathweni. Awuyi kudana xa uzama.

Okungakumbi malunga neprotheni:

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• Iindidi ezi-7 eziPhambili zeProtini Powder
• Izizathu ezili-10 eziXhaswa yiNzululwazi zokutya iiprotheyini ezingakumbi