Nguwuphi umahluko phakathi kweCasein kunye neProteni ye Whey?

Umxholo

• Zombini zivela kubisi
• Umzimba wakho ufunxa i-Casein Protein ecothayo kune-Whey
• Iprotein ye-Whey ibhetele kuneCasein yokwakha izihlunu
• Zombini ziqulathe iikhompawundi eziNcedo
• Icasein Protein
• Iprotein yewhey
• Isibonelelo seProteni kwisidlo sakho
• Yeyiphi eyona ilungele wena?
• Kusetyenziswa kwanjani
• Umgca osezantsi

Kukho iintlobo ezininzi zeprotein powder kwintengiso namhlanje kunanini na ngaphambili - ukusuka kwilayisi kunye ne-hemp ukuya kwizinambuzane nakwinyama yenkomo.

Kodwa zimbini iintlobo zeprotein eziye zema kuvavanyo lwexesha, zihlala zithathelwa ingqalelo kwaye zithandwa kule minyaka idlulileyo: i-casein kunye ne-whey.

Nangona zombini zivela kubisi, zahluke kakhulu.

Eli nqaku livavanya umohluko phakathi kwe-casein kunye ne-protein ye-whey, izibonelelo zabo zempilo kunye nendlela yokukhetha efanelekileyo kwiimfuno zakho.

Zombini zivela kubisi

I-Casein kunye ne-whey zezi zimbini iintlobo zeprotheyini ezifumaneka kubisi lweenkomo, ezenza i-80% kunye ne-20% yeprotein yobisi ngokulandelelana ().

Ziprotini ezikumgangatho ophezulu, njengoko ziqulathe zonke iiamino acid, ekufuneka uzifumene ekutyeni kuba umzimba wakho ungenako ukuzenza. Ukongeza, zitshiswa ngokulula kwaye zifunxwe ().

Zombini ii-casein kunye ne-Whey ziveliswa yimveliso yetshizi.

Ngexesha lokwenza itsheki, ii-enzymes ezikhethekileyo okanye iiasidi zongezwa kubisi olushushu. Ezi enzymes okanye iiasidi zibangela ukuba ikasini elubisini igodole, okanye itshintshele kwimeko eqinileyo, yahlulwe kwinto engamanzi.

Le into engamanzi yiprotini enamavili, ethi ihlanjwe ize yomiswe ibe ngumgubo ukuze isetyenziswe kwiimveliso zokutya okanye kwizongezo zokutya.

Amanqatha aseleyo e-casein anokuhlanjwa kwaye omiswe ukwenza ipowder powder okanye yokongezwa kwiimveliso zobisi, ezinje ngecottage cheese.

Zombini ii-casein kunye ne-Whey ziiprotein ezisekwe kubisi kunye neemveliso zeshizi.

Umzimba wakho ufunxa i-Casein Protein ecothayo kune-Whey

Umahluko obonakalayo phakathi kwe-casein kunye ne-protein ye-whey kukuba umzimba wakho uwuthatha ngokukhawuleza kangakanani na.

Umzimba wakho uqhekeza iiprotein kwiimolekyuli ezininzi ezincinci ezibizwa ngokuba ziiamino acid, ezijikeleza kwigazi lakho de zifunxe.

Amanqanaba ala ma-amino acid ahlala egazini lakho kangangeeyure ezine ukuya kwezintlanu emva kokuba usebenzisa ikesi kodwa kuphela yimizuzu engama-90 emva kokuba utye i-whey ().

Kungenxa yokuba ezi proteni zimbini zigaya ngokwamaqondo ahlukeneyo.

Njengokuba kusenziwa ekwenzeni itsheki, iifom ze-casein ziye zivezwe kwii-asidi esiswini sakho. Ezi curds zandisa ukwetyisa komzimba kunye neenkqubo zokufunxa.

Ke ngoko, iproteni ye-casein ibonelela ngomzimba wakho ngokukhutshwa kancinci, ngokungagungqiyo kwee-amino acid, ezenza ukuba zilungele ngaphambi kweemeko zokuzila, ezinje ngokulala (,,).

Kwelinye icala, ngenxa yokuba umzimba wakho uyetyisa kwaye ubambe iiprotey ze-Whey ngokukhawuleza okukhulu, yenza indawo efanelekileyo yokubhukisha ekusebenzeni kwakho, njengoko iya kuqala umdlalo wolungiso lwemisipha kunye nenkqubo yokwakha kwakhona (,, 9).

I-proteinin ye-Casein igaya kancinci ngelixa ii-whey zigaya ngokukhawuleza. Lo mahluko kumanqanaba okufunxa wenza iproteni ye-casein ilungile ngaphambi kokulala kunye neprotheni ye-Whey efanelekileyo malunga nokusebenza kwakho.

Iprotein ye-Whey ibhetele kuneCasein yokwakha izihlunu

Iiproteni ezinamavili azilungelanga kuphela ukuzilolonga ngenxa yokuba ifunxwe ngokukhawuleza kodwa nangenxa yeprofayile ye-amino acid.

Inezinto ezininzi ze-amino acid (BCAAs) leucine, isoleucine kunye nevaline, ngelixa i-casein inenxalenye ephezulu ye-amino acid histidine, methionine kunye ne-phenylalanine ().

Ngelixa zonke iiamino acid eziyimfuneko zibalulekile ekwakheni izihlunu, i-leucine yeyona iqhubela phambili kwinkqubo ().

Ngenxa yenxalenye yomxholo wayo we-leucine ephezulu, iprotein ye-whey ivuselela ukuhlanganiswa kweprotein yemisipha- inkqubo ekhula ngayo izihlunu-ngaphezulu kwe-casein, ngakumbi xa isetyenziswa ngokuhambelana nokusebenza kwakho (,,).

Nangona kunjalo, ayaziwa nokuba oku kukhuthaza ngakumbi kwiprotein yemisipha kubangela ukukhula kwemisipha ixesha elide.

Yintoni eqinisekileyo kukuba inani lakho leeprotheyini olithathayo ngexesha losuku ngalunye lolona luqikelela ubungakanani bemisipha kunye namandla ().

Iprofayile ye-Whey ye-amino acid inokukhuthaza inkqubo yokwakha izihlunu ngaphezulu kweecasein's.

Zombini ziqulathe iikhompawundi eziNcedo

I-Casein kunye neprotheni ye-Whey ziqulathe ii-peptide ze-bioactive ezahlukeneyo, ezizinto ezizuzisa umzimba wakho ().

Icasein Protein

I-Casein iqulethe ii-peptide ze-bioactive ezininzi ezibonisiweyo ukuba zixhamle kwiinkqubo zakho zokuzikhusela kunye nokwetyisa (,).

Ezinye ii-peptide ze-bioactive ezifumaneka kwi-casein zikwanceda intliziyo yakho ngokunciphisa uxinzelelo lwegazi kunye nokunciphisa ukwenziwa kwamahlwili egazi (,).

Ezi peptides zisebenza ngokufanayo kwi-angiotensin-converting enzyme (ACE) inhibitors, iklasi yamachiza aqhele ukumiselwa ukulawula uxinzelelo lwegazi.

Bayazibophelela kwaye baphathe izimbiwa ezinje ngecalcium kunye nephosphorus, ukuphucula ukwetyisa kwisisu sakho (,).

Iprotein yewhey

Iprotey ye-Whey ineqela leeproteni ezisebenzayo ezibizwa ngokuba zii-immunoglobulins ezonyusa amajoni akho omzimba ().

Ii-immunoglobulins ezikwi-whey ziyaziwa ukuba zineempawu ze-antimicrobial, nokuba zibulala okanye zinciphise ukukhula kweentsholongwane ezinobungozi, ezinjengeebhaktheriya kunye neentsholongwane (,).

Izifundo zezilwanyana kunye neetyhubhu zovavanyo zikwabonakalisile ukuba ezi proteni zinamandla okulwa ne-antioxidant kwaye zithintela ukukhula kwamathumba kunye nomhlaza (,).

Ukongeza, ezinye ii-immunoglobulin zihambisa izakha mzimba ezibalulekileyo- ezinjengevithamini A - ngomzimba wakho kwaye zonyusa ukufunxeka kwezinye izondlo ezifana nentsimbi ().

I-Casein kunye neprotey ye-Whey iqulethe iikhompawundi ezahlukeneyo ze-bioactive ezizuzisa impilo yakho ngeendlela ezininzi.

Isibonelelo seProteni kwisidlo sakho

Iiproteni zisebenza iindima ezininzi ezibalulekileyo emzimbeni wakho, ezenza ukuba kubaluleke kakhulu empilweni yakho.

Ezi ndima zibandakanya ():

• Iintsholongwane: Iiproteni ezenza ukuphendulwa kwemichiza emzimbeni wakho.
• Iintsholongwane: Oku kususa amasuntswana angaphandle, anjengeentsholongwane, ukunceda ukulwa usulelo.
• Abathunywa: Iiproteni ezininzi ziihomoni, ezilungelelanisa umqondiso weseli.
• Ulwakhiwo: Oku kunika ifom kunye nenkxaso kulusu lwakho, amathambo kunye neetoni.
• Ezothutho kunye nokugcinwa: Ezi proteni zihambisa izinto kubandakanya iihomoni, amayeza kunye nee-enzymes emzimbeni wakho.

Ngaphandle kwemisebenzi yayo esisiseko yesondlo emzimbeni wakho, iprotein inezinye izibonelelo ezininzi kubandakanya:

• Ukulahleka kwamafutha: Iiproteni zinceda ukulahleka kwamafutha ngokunciphisa ukutya kwakho kunye nokunyusa imetabolism (30,).
• Ulawulo lweswekile yegazi: Iiproteni, xa zityiwe endaweni yee-carbs, zinokuphucula ukulawulwa kweswekile yegazi kubantu abane-2 yeswekile (,).
• Ifuthe legazi: Izifundo zibonakalisa ukuba abantu abatya iiprotein ezininzi- ngaphandle komthombo-banexinzelelo lwegazi olusezantsi (, 35,).

Ezi zibonelelo zinxulunyaniswa nokutya okuphezulu kweprotein ngokubanzi, ayisiyiyo ikesi okanye ivili.

Iiproteni zidlala indima ebalulekileyo emzimbeni wakho ngokusebenza njengee-enzymes kunye ne-antibodies, kunye nokulawula iswekile yegazi kunye noxinzelelo lwegazi.

Yeyiphi eyona ilungele wena?

Ngaphandle kwezinto ezahlukeneyo ze-bioactive, i-whey kunye ne-casein protein ziyahluka kancinci xa kufikwa kwidatha yesondlo.

Ngokwesiqhelo scoop (iigrama ezingama-31, okanye ii-ounces eziyi-1.1), iprotein ye-whey iqulethe (37):

• Iikhalori: 110
• Amafutha: 1 gram
• IiCarbohydrate: 2 iigrem
• Iprotheni: Iigrama ezingama-24
• Intsimbi: I-0% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Ikhalsiyam: I-8% ye-RDI

Ngokwesiqhelo scoop (34 iigrem, okanye ii-ounces eziyi-1.2), iproteni ye-casein iqulethe (38):

• Iikhalori: 120
• Amafutha: 1 gram
• Iicarbohydrate: 4 iigrem
• Iprotheni: Iigrama ezingama-24
• Intsimbi: I-4% ye-RDI
• Ikhalsiyam: Iipesenti ezingama-50 ze-RDI

Gcina ukhumbula ukuba ezi nyani zesondlo ziyahluka, kuxhomekeke kwimveliso ethile oyithengileyo, ke qiniseka ukuba ufunda iilebhile ngononophelo.

Ngaphezulu, kukho ezinye izinto ekufuneka ziqwalaselwe:

• I-Casein yeprotheni yomgubo ngokubanzi iyabiza kakhulu kune-whey.
• I-Whey protein powder ihlala ixubeka ngcono kune-casein.
• I-protein ye-Whey ye-protein ihlala inolungelelwaniso olungcono kunye nokunambitha kune-casein.

Unokuthenga kwakhona imixube yeeprotein, equlathe indibaniselwano ye-casein kunye ne-whey, ikunike izibonelelo nganye.

Ngenye indlela, ungazithenga zombini umgubo ngokwahlukeneyo kwaye uthathe i-whey protein yomgubo ngokuzilolonga, emva koko ulayishe ikesi phambi kokulala.

Kusetyenziswa kwanjani

Ungadibanisa nganye ngamanzi okanye ubisi. Ubisi luya kwenza iiprotheyini zakho zishukume-ngakumbi ezo zine-casein-ziyatyeba.

Ukuba kunokwenzeka, xuba iproteni yakho engumgubo kunye nolwelo ngebhotile ye-blender okanye olunye uhlobo lwe-blender endaweni yecephe. Ukwenza njalo kuya kuqinisekisa ukungaguquguquki okuthe tyaba kunye nokusasazeka ngokulinganayo kweprotein.

Ngamaxesha onke faka ulwelo kuqala, lulandelwe yiprotein eninzi. Lo myalelo ugcina iprotheyini ekuncamatheleni ezantsi kwesikhongozeli sakho.

Icasein kunye neproteyy nganye inezibonelelo ezizodwa. Xa uthatha isigqibo kwenye ngaphezulu kwenye, unokufuna nokujonga iindleko, ukuxubeka kunye nokungcamla. Ngaphezulu, kunokwenzeka ukuba udibanise zombini iintlobo.

Umgca osezantsi

I-Casein kunye neprotey ye-whey zombini zivela kubisi.

Ziyahluka kumaxesha okwetyisa- i-casein digesting kancinci, iyenza ukuba ilunge ngaphambi kokulala, ngelixa i-Whey digests ikhawuleza kwaye ilungele ukusebenza kunye nokukhula kwemisipha.

Zombini zinezixhobo ezahlukeneyo ze-bioactive ezinokunyusa amajoni akho omzimba kunye nokubonelela ngezinye izibonelelo.

Ukukhetha enye ngaphezulu kwenye akuyi kuthi kunike iziphumo ezingcono kwindawo yokuzivocavoca okanye kuyiphucule ngokuphawulekayo impilo yakho, ke khetha leyo uyithandayo okanye uthenge umxube oqulathe zombini.

Ngaphezulu kwako konke, khumbula ukuba ukutya kwakho yonke imihla kwimiba yeeprotheyini kakhulu.

Ngelixa i-casein kunye ne-whey zinomahluko wazo, nganye idlala indima ebalulekileyo emzimbeni wakho kwaye inikezela ngezibonelelo ezininzi zempilo.