I-Casein: yiziphi izinzuzo nokulimala kokusebenzisa ukukhetha okuhle kakhulu

Kunezinhlobo ezahlukahlukene zamaprotheni ezemidlalo ezenziwe ngemvelaphi yezilwane nezitshalo ezivela emaprotheni. Ukuthengiswa nokusetshenziswa kakhulu komkhiqizo wezemidlalo owaziwa kakhulu ngama-whey protein. Futhi ifanelwe ngokuphelele - ngokwamanani entengo / ukusebenza ungumholi.

Kodwa-ke, iprotheni lewhyy akuyona ukuphela kohlobo lwezemidlalo olwenziwe ngesisekelo semvelaphi yamaprotheni nobisi. Kukhona omunye umkhiqizo owenziwe ngamanye amaprotheni obisi - i-casein. I-Casein protein ihamba kancane uma iqhathaniswa namanye amaprotheni, ukumuncwa.

Abaqalayo kulo mdlalo incazelo yezithasiselo ezinjalo ayicaci ngokuphelele. Yini ukusetshenziswa komsubathi okuhlangabezana nokufunwa okuphezulu kwamaprotheni, sebenzisa amaprotheni "ahamba kancane", ngoba okudingekayo ekwakheni isethi yemisipha yama-amino acid kuyashesha futhi kulula ukuthola kusuka kumaprotheni "asheshayo" (isondo elifanayo noma iqanda)? Lo mbhalo uzozama ukuqonda isidingo somsubathi we-casein ekudleni kwakhe nokuthi kungani, noma ngabe lolu hlobo lwamaprotheni luzothatha ngokuphelele amanye amaprotheni ezemidlalo, kungaba nge-casein, inzuzo noma ukulimala.

Imininingwane ejwayelekile nge-casein

I-Casein (casein) yiprotheni yobisi, etholwe ngokuhlelwa kwe-enzymatic. Inama-molecule amakhulu (kukhulu kakhulu kunamaprotheni akanye naye), ngaleyo ndlela imunce umgudu wokugaya ukudla bese imuncwa umzimba kancane. Izinhlobo ezahlukahlukene zezilwane ezincelisayo, isilinganiso samaqembu amabili amaprotheni obisini ahlukile: ezinkomeni i-20% whey, naku-80% we-casein, kepha kubantu isilinganiso sihluke kakhulu: i-60% whey ne-40% casein.

I-Casein ayigcini kancane kancane esiswini yakha “isigaxa”, kodwa futhi inganciphisa kakhulu ukumuncwa kwezinye izinhlobo zamaprotheni, uma zithathwa ngasikhathi sinye. Lo mphumela we-anabolic njengamaprotheni "asheshayo" wemvelaphi yezilwane, i-casein ngeke. Ngalesi silinganiso, uphansi kubo. Kodwa-ke, iphuzu lokwamukelwa kwalo lisekhona.

Enye into ephawuleka ngamaphrotheni we-casein okuqukethwe kwayo okuphezulu kwe-glutamine. Le yi-amino acid ebalulekile eyokwakha imisipha futhi ibalulekile ekusebenzeni okujwayelekile komzimba.

Kungani isidingo se-casein

Inhloso enkulu ye-casein ukulwa nokulwa nobunzima bemisipha ngesikhathi sekhefu elide ekudleni (cishe amahora angu-8). Imvamisa ikhefu elinjalo, ngenxa yezizathu ezisobala, livela ebusuku, lidale amaprotheni "ahamba kancane" (i-casein kanye nemixube yawo nezinye izinhlobo) ibizwa ngokuthi "ubusuku".

Esikhundleni sokudla ezinye izinhlobo zamaprotheni casein azikwazi ukusebenza. Ngaphezu kwalokho, akuhloselwe. Inhloso yawo ukugcwalisa "imenyu yamaprotheni" yomzimba, osuvele uthola okwanele kwezinye izinhlobo zamaprotheni ukumuncwa okusheshayo. Njengoba sekushiwo, izakhiwo ze-anabolic ze-casein azinamandla kakhulu uma kuqhathaniswa namaprotheni asetshenziswayo asheshayo asuselwa ezilwaneni. Kepha ivikela imisipha ekhatheni, futhi empeleni ingumsebenzi oyinhloko we-casein. Khumbula ukuthi i-catabolism ukuwohloka kwezicubu zemisipha, ezizama ukugwema bonke abaqeqeshwayo.

Okuthakazelisa kakhulu yi-casein yabasubathi abanesisindo esikhulu semisipha. Ama-amino acid adinga kakhulu, futhi kungenzeka ukuthi ngokungatholi enye ingxenye ngesikhathi, umzimba uzoqala "ukuzidla" uqobo. Lapha amaprotheni e-melanosomal futhi asizile.

Imininingwane mayelana ne-whey protein

Izinga lokumunca i-casein

Iphrotheni ejwayelekile ye-casein imuncwa kungakapheli amahora angu-5-8. Ngaleso sikhathi ukuthi kuthatha isikhathi esingakanani ukuvala le phrotheni sekuncibilike ngokuphelele. Uma kuqhathaniswa ne-whey protein ngemuva kokungenisa ukugxila okuphezulu kwama-amino acid egazini okubonwe ngemuva kwamahora angaba ngu-1.5, umehluko wesikhathi sokumuncwa uphawuleka kakhulu.

Kodwa-ke, abakhiqizi be-sportpit lokhu bekunganele, futhi yathuthukiswa futhi i-micellar casein iyindlela yamaprotheni we-casein, atholakala ngokusetshenziswa kwezindlela ezithambile zokuhlunga ukwelashwa, akukho zinga lokushisa namathonya e-asidi. Isikhathi saso sokufakwa singathatha amahora angafika kwayi-12. Kwenziwa kanjani, kunzima ukusho, kepha ukubuyekezwa kuthathe abasubathi bakhe banethemba (yize kungubufakazi obucacile bokusebenza okuphezulu kwe-micellar casein okwamanje).

Izakhiwo eziwusizo nokusebenza kahle kwe-casein

Manje, kulabo basubathi abanqume ukufaka amaprotheni e-casein ekudleni kwakho udinga ukuqonda nokwamukela leli qiniso elilandelayo. Amandla we-casein okwenza impendulo ye-anabolic incane kakhulu kunaleyo ye-serum, inyama nama-protein amaqanda. Noma kunjalo, izakhiwo zayo eziwusizo inayo:

1. UCasein uvimbela imiphumela emibi ye-catabolism yasebusuku, njengoba sekushiwo ngenhla. Ithuluzi elihle lizosebenza njenge-casein, futhi kwezinye izimo lapho kudingeka isikhathi eside (amahora ambalwa) ukuhlala ngaphandle kokudla. Isibonelo, imikhuba yokudla engajwayelekile, umsebenzi wokushintsha, njll.
2. I-casein incane i-allergenic kune-whey concentrate (ene-lactose eningi) ne-protein yamaqanda.
3. I-Casein protein icindezela indlala: labo abazama ukukhipha isisindo esiningi, ukugcina imisipha, kungasiza.

Ukulimaza nokuphikisana ne-casein

UCasein uvame ukubekezelelwa kalula uma umgijimi engenazo izinkinga zempilo (ikakhulukazi umgudu wamathumbu). Izinkinga zingavela lapho kushoda ama-enzyme, agaya i-casein. Isibonelo, amanyikwe, kwesinye isikhathi, awanakukwazi ukubhekana nalomthwalo. Abakhiqizi abahle bavame ukufaka kumaprotheni akho e-casein ama-enzyme abalulekile asiza ukugaywa kwe-casein.

I-casein eshibhile kakhulu kungenzeka ukuthi itholakale ngokusetshenziselwa ukusetha i-acetic acid, nayo engathinta ikhwalithi yomkhiqizo, futhi nempilo (ikakhulukazi ngemithamo enehaba kakhulu). Kungcono ukuthenga imikhiqizo yemikhiqizo ehloniphekile, uhlole ngokucophelela ukwakheka futhi unamathele kumthamo onconyiwe khona-ke izinkinga zempilo ngeke zibe.

Ngubani okufanele athathe ikesi?

Amaprotheni e-Casein azofakwa ekudleni kwakho ukuqeqeshwa kanzima nabasubathi “bensimbi” abazama ukusindisa ekuweni kwemisipha njengasesikhathini sokuzila ukudla okuphoqelelwe ebusuku, nokwehla kwesisindo eseqile nomhlaba. Isimo esiphoqelekile lapho uthatha i-casein kufanele sibe "ukuminyana" okwanele kokunye ukudla, izinhlobo zamaprotheni ezimuncu (amasondo noma yikuphi okunye). UCasein “one is a warrior,” ngaphandle kokuhlanganiswa nezinye izinhlobo zamaprotheni akunakwenzeka ukuthi kube nomphumela omuhle obonakalayo.

Ngokujwayelekile singasho ukuthi uma umsubathi omningi we-muscle kanye nomthwalo wakhe wokuqeqesha, kuyadingeka kakhulu kuye i-casein. Futhi i-casein izoba usizo kulabo abagijimi, okuthi ngenxa yanoma yisiphi isizathu bahluleke ukudla njalo usuku lonke. Ngokuhamba kwesikhathi ingxenye eyamukelekayo ye-casein izosiza ukuvala "izikhala" ekudleni. Futhi i-casein ingathathwa njengezinhlobo zomuntu ngamunye zamandla ezemidlalo kanye nokwakheka kwemikhiqizo eyinkimbinkimbi (amaprotheni obisi kanye nezingxenye eziningi).

Ngokungafani ne-casein evela kwamanye amaprotheni

Ukuqonda ngokuphelele amatemu, cabanga ngomehluko phakathi kwe-casein kusuka kwamanye, amaprotheni ezinhlobo ezihlobene.

1. Amaprotheni we-Whey. Kusuka kumaprotheni we-whey proteinin casein kuhlukile ukwakheka kwamaprotheni nezinga lokumuncwa. Ngaphandle kokuthi ama-whey protein, ne-casein alungiselelwe kusuka obisini, angamaprotheni ahlukile anezakhiwo ezahlukahlukene. Kuncane abafana ngakho. Icasein ligaywa kancane, ngenkathi isondo lishesha, ngakho-ke lokhu kwamuva kukulungele ukusetshenziswa ekuseni ngemuva kokuvuka futhi ngokushesha ngemuva kokuqeqeshwa.
2. Amaprotheni obisi. Ingabe inhlanganisela whey kanye casein amaprotheni. Amaphesenti alezi zinhlobo ezimbili angaba njengobisi lwenkomo (20%:80%) futhi ahluke (uma impahla eluhlaza bekuwubisi lwembuzi ngokwesibonelo). Imvamisa, le mikhiqizo ayibizi, okungenani ishibhile iphrotheni ye-whey ephezulu. Isivinini sokumunca amaprotheni obisi sihamba kancane ngokuphindwe kabili kunama-protein we-whey (ngenxa yobukhona ekwakhiweni kwe-casein) futhi imvamisa amahora angama-3-4. Ungadla amaprotheni phakathi kokudla, kepha ngaphambi nje kweseshini yokuziqeqesha noma ngemuva kokungathandeki ngokushesha ukuze unikeze umzimba ama-amino acid kungahle kungenzeki.
3. Izinhlobo ezahlukahlukene zamaprotheni. Leli yiqembu lemikhiqizo yokudla kwezemidlalo enokwakheka okuhluke kakhulu, okungafaka amaprotheni e-casein nokuphatha ngaphandle kwawo. Ukungalungi okuvamile kwemikhiqizo enjalo okuqukethwe ngokweqile kwe-soy protein isolate. Abakhiqizi bonga, ngaleyo ndlela behlisa izindleko, kuyilapho bevame ukukhulisa izakhiwo ezizuzisayo zeprotheni yesoya. Ngaphambi kokuthenga amaprotheni ayinkimbinkimbi adingekayo ukuhlola ngokucophelela ukwakheka kwawo, ngoba kungaba khona cishe noma yimaphi amaprotheni nganoma yisiphi isilinganiso. Yiqiniso, kunemikhiqizo yekhwalithi evela kuleli qembu.

Funda kabanzi mayelana NEZINHLOBO ZAMAPROTINI

Kuyiqiniso noma kungamanga ukuthi ukuthatha amaprotheni e-casein akusizi ngalutho?

Imininingwane ngobuze bamaprotheni we-casein ivela ikakhulu kulabo abazame ukuyisebenzisela ukuzuza kwemisipha, bengazinaki ezinye izinhlobo zamaprotheni (okugayekayo okusheshayo). I-Casein yenzelwe ukuvikela ekudleni komzimba nokugcina isisindo semisipha hhayi ukusetha. Lo mphumela obonakalayo ekuthatheni uzokwenzeka kuphela ngokudla okwanele kwezinye izinhlobo zamaprotheni.

I-Casein yenza imisebenzi yayo, asikho isidingo sokuyidinga kuleyo miphumela engahloselwe yona. Kufanele futhi uhambisane nemithetho yokungena. Kunethiwekhi ngezinye izikhathi kunezincomo zokuthatha i-casein izikhathi ezine ngosuku (ikakhulukazi lapho ushisa amafutha). Kodwa lokhu kusetshenziswa njalo kwe-casein kungabangela izinkinga ngokugaya kanye nempilo ngokujwayelekile. Khumbula ukuthi i-sportpit iyiSithasiselo kuphela futhi ayishintshi ukudla kwemvelo, ngakho-ke ukuhlukunyezwa kwale mikhiqizo akunakwenzeka.

Kuyiqiniso noma kungamanga ukuthi ukuthatha iprotheni ye-casein kuyingozi?

Izingozi zemixube yamaprotheni ethile ethize yemvelaphi yemifino, eminyakeni yamuva nje seyibe yindaba. Kuthiwa i-gluten (gluten) "inamathela" okuqukethwe yisisu, okuholela ezinhlobonhlobo zezinkinga ezahlukahlukene ezisukela ezinkingeni zokugayeka kokugcina ngokukhuluphala nangamasosha omzimba abampofu. Yebo, i-casein ibhekwa njengohlobo lwe-analogue ye-gluten enemisebenzi efanayo "yokunamathela", kodwa kuphela ngemvelaphi yezilwane, ebuye inciphise inqubo yokugaya futhi ifaka izinkinga eziningi zempilo.

Ziyiqiniso kangakanani lezi zinsolo? Ngoba i-gluten ne-gluten yeminyaka eyizinkulungwane ikhona ekudleni komuntu. Isiphetho sicacile: ungazisoli wena, lezi zinto zinjalo, kepha ukusetshenziswa ngokweqile kwewayini.

Konke kuhle ngokulinganisela, futhi ukusetshenziswa casein kuhlanganise. Uma kungenjalo kungaba ukuvimbela ushizi, njengomkhiqizo oyingozi futhi onobuthi, njengoba ushizi oyinhloko yi-casein, efana nezakhiwo ze-gluten. Lowo ongenaso isenzo odla isinkwa esimhlophe noshizi, engazinaki ngokuphelele izimiso zokudla okunempilo okunempilo, okuqinisekisiwe ukuthola izinkinga zempilo. Kodwa lokhu kusebenza kuyo yonke imikhiqizo, uma ukhohlwa mayelana nokulinganiswa kokusetshenziswa kwayo.

Izici zokwamukelwa kwe-casein

Isikhathi esifanelekile sokwamukelwa kwe-casein - kanye ngaphambi nje kokulala. Ubusuku bonke iprotheni ye-clot casein izohlala esiswini, kancane kancane inikeze ama-amino acid omzimba.

Uma kunjalo, uma phakathi nesikhathi sasemini kulindeleke ukuthi kube nekhefu elide ekudleni (ngenxa yezizathu zenhlangano, ngenxa yohlobo lomsebenzi, njll.), Ungathatha i-casein ekuseni. Ukwanda okuphawulekayo kwesisindo semisipha akunikezwa, kepha ukuthayipha kwangaphambili kuzosiza. Ngezinye izikhathi, i-casein emsulwa ayisebenzi, ukuthi kunezinye izinhlobo zamaprotheni ("okusheshayo", ubisi, izinto eziningi).

Imfuneko yansuku zonke yokutholwa kwe-casein

Umthamo wansuku zonke we-casein (amaprotheni nje anjalo hhayi amaprotheni ayinkimbinkimbi, afaka i-casein) angaba ngu-20-30 g (kwezinye izimo aze afike ku-40 g). Ngobuningi bezindlela ezingaphezu kwezimbili ze-casein ngosuku akufanele zenziwe (ukugwema ukunciphisa ukumuncwa kweminye imikhiqizo), futhi ngokuvamile umthamo owodwa wanele. Iseluleko okufanele usithathe ukuze ulahlekelwe isisindo kuma-servings amane noma ngaphezulu e-casein ngosuku kufanele siphathwe ngokuqapha - izinzuzo ezingabazekayo kanye nengozi yemiphumela emibi iyanda.

I-proteinin eyodwa kuphela ye-casein ayifanele. Kungcono ukuyiqhuba ngokuhambisana nokusetshenziswa kweprotheni ye-whey (noma enye "esheshayo"). Inani eliphelele lokusetshenziswa kwamaprotheni nsuku zonke lingaba kusuka ku-2 g kuya ku-3.5 g nge-1 kg yesisindo somzimba womsubathi. Kuyacaca ukuthi izibalo azidingi ukucabangela kuphela amaprotheni avela ekudleni kwezemidlalo, kodwa amaprotheni avela ekudleni okuvamile (inyama, inhlanzi, imikhiqizo yobisi, imifino). Inani eliqondile lamaprotheni lingahluka kuye ngezinhloso zomsubathi, ukuqina kokuzivocavoca, ubulili (amantombazane adinga kancane), njll.

Konke mayelana nokudla kwe-PROTEIN

Ukuthola i-casein ngezinsuku zokuzivocavoca nezinsuku zokuphumula

1. Ukudla kweprotheni ye-casein yokukhula kwemisipha. I-Casein protein ngesikhathi semisipha kungcono kakhulu ukuthatha kanye ngaphambi kokulala. Usuku odinga ukuthatha ezinye izinhlobo zamaprotheni agaywa ngokushesha. Ezinsukwini zokuqeqeshwa nomehluko wezinsuku zokuphumula ekutholeni i-casein no.
2. Ukwamukelwa kwe-casein ekushisweni kwamafutha. I-Casein, ngenxa yokumuncwa okuhamba kancane, inamandla okunciphisa umuzwa wendlala: yona, kanye namandla okudla kwamaprotheni ukukhulisa ukushiswa kwamafutha okusetshenziselwa ukunciphisa umzimba. Ukususa isisindo esiningi ukudliwa kwe-casein ingakhuphuka ibe izikhathi ezi-2-3 ngosuku, emthamo ofanayo wansuku zonke kathathu ngosuku isicelo akufanele singeqi ku-20 g. Udinga ukukhumbula ukuthi i-casein egayiwe kanzima, futhi izingxenye ezinkulu zizodala ukucindezeleka kumgudu wokugaya kanye namanyikwe. Uhlobo lwe-casein isisindo ezinsukwini zokuqeqeshwa nokuphumula nakho akufani.

Ukuhambisana kwe-casein nenye i-sportpilot

Amaprotheni we-Casein ahamba kahle nezinhlobo ezahlukahlukene zokudla kwezemidlalo: amaprotheni asheshayo asetshenziswayo, ama-gainers, i-BCAA, i-amino acid complex, i-creatine, amavithamini, i-omega-3, njll

Ukuphela kwento okudingeka uyeke ukuhlanganisa ukungeniswa kwe-casein ne-soy protein, nayo ebhekiswa kwesinye isikhathi ukuthi "slow". Ama-Melanosomes ukuhlanganisa amaprotheni namanye ama-melanosomal, kepha hhayi ngokuqamba okungcono kakhulu kwe-amino acid akunakwenzeka. Ukulimala kungahle kubonakale futhi kungaze kwenzeke, kepha kuhle ekuthuthukiseni imisipha, ngeshwa, nakho.

Yini engcono ekukhuleni kwemisipha noma i-whey protein?

Isici se-priori whey esihlukanisa yiyona esebenza kahle kakhulu ekukhuleni kwemisipha (kucatshangelwa inani lentengo elilinganiselwe). I-Casein protein iphansi kune-whey kulo mongo futhi okunye okubalulekile kuyo akunakuba njalo. Kepha ukugcwalisa ukudla ngokusetshenziswa kwamaprotheni we-whey, okwenza kube lula kakhulu, i-casein esifundazweni.

Amaprotheni we-Whey azokhuthaza ukukhula kwemisipha futhi i-casein inciphisa umphumela we-cortisol futhi ivikele imisipha yakho ekhatheni (ikakhulukazi ebusuku). Uma usebenzisa i-whey protein ne-casein ngendlela yayo emsulwa, zithathe ngesikhathi esihlukile ngoba iprotheni ye-casein inciphisa ukugayeka kwezinye izinhlobo zamaprotheni.

Kungcono ukuthatha iprotheni ye-casein noma iprotheni eyinkimbinkimbi?

Amaprotheni we-Casein amsulwa futhi ayinkimbinkimbi, kufaka phakathi iprotheni ye-casein nokwakheka kwawo kuzohluka kakhulu ngezinga lokumuncwa.

Uma ezezimali zivumela umsubathi, futhi akwazi ukuthenga zombili izinhlobo zamaprotheni, inketho enhle ukuzihlanganisa. Ntambama, phakathi kokudla, yidla amaprotheni ayinkimbinkimbi (izikhathi ezingu-1-2 ukugcina isilinganiso esiphephile), nangaphambi kokulala - i-casein ngendlela yayo emsulwa. Ukugcwalisa konke lokhu kungaba ukuhlukaniswa kwamaprotheni we-whey, okufanele aphuzwe ngemuva kokuvuka ekuseni nangemva kokuzivocavoca lapho udinga ukunikeza umzimba ama-amino acid.

Ama-Casein aphezulu ama-5 aphezulu

I-Casein protein iphansi kakhulu kunokwaziwa ngama-whey, ngokulandelana, okwehlukahluka kokudla nama-flavour ayengenaso isibonelo. Noma kunjalo, isilinganiso esincane singaba yi-casein.

1. I-100% ye-Casein Gold Standard (i-Optimum Nutrition)

I-100% Casein Gold Standard eyenziwe nge-Optimum Nutrition ingumkhiqizo oguqulwayo futhi ungumholi lapha nge-casein yayo eshibhile kodwa esezingeni eliphakeme. Okuthandwayo (kane) kuhle, futhi lokhu kucabanga ukuthi i-casein empeleni iyiprotheni enhle ngokwesilinganiso.

2.I-Elite Casein (Dymatize)

IDymatize Elite Casein ingxube ye-micellar casein evela ku-calcium Caseinate. Icibilika ngokuphelele, intengo eyamukelekayo uma iqhathaniswa nomholi. Kulawo ma-flavour amathathu akhona amabili amahle: amakhukhi kashokoledi nokhilimu, kepha i-vanilla iyadumaza.

3.I-Micellar Casein (iMyprotein)

IMicellar Casein evela eMyprotein ukwakheka okulula, ikhwalithi enhle nebheji yesabelomali eshibhile.

4.I-Casein Pro (Ukondleka Komhlaba Wonke)

I-Casein Pro evela ku-Universal Nutrition micellar casein isezingeni elihle, ifakwe i-prebiotic yokumunca okungcono. Ukunambitha okuhle, intengo iphezulu impela.

5.I-ProStar Casein (Dymatize Nutrition)

I-Casein yeProStar Ultimate Nutrition ibanga lamanani aphakathi kwe-casein. Iqukethe i-micellar casein ne-hydrolyzate (i-casein, yehlukaniswe nama-amino acid). Konke kuhle, kepha i-cocktail kuvela ukuthi iminyene kakhulu.

Amaprotheni we-Casein anethemba kwezemidlalo, inqobo nje uma esetshenziswa ngendlela efanele nenani elanele ekudleni kwezinye izinhlobo zamaprotheni. Uma ithuba lezezimali lokukufaka ekudleni kwakho umgijimi, uzokwazi ukukhipha ekusebenziseni lolu hlobo lweprotheyini inzuzo ethile. Noma kunjalo, ukusetshenziswa kwe-casein akudingeki ngokuqinile. Imiphumela emihle ingatholakala ngaphandle kwayo, ngokugcizelela ekuqeqesheni okusebenzayo nokuthatha amaprotheni we-whey.

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