Casein: menene fa'idodi da cutarwar yadda ake amfani da zaɓi mafi kyau

Akwai nau'ikan furotin wasanni daban-daban da aka yi da dabba mai tushen furotin da asalin shuka. Mafi shahararren tallace-tallace na wasanni na samfuri da amfani shine furotin whey. Kuma yana da cikakkiyar cancanta - dangane da farashi / ayyuka shi ne jagora.

Koyaya, furotin whey ba shine kawai nau'in wasan motsa jiki da aka yi akan tushen furotin-kiwo ba. Akwai wani samfurin da aka yi daga sauran furotin madara - casein. Furotin Casein yana da hankali sosai idan aka kwatanta da sauran sunadaran, sha.

Masu farawa a cikin wasanni shine ma'anar irin wannan additives ba cikakke ba ne. Menene amfanin dan wasan yana fuskantar babban bukatar furotin, yi amfani da furotin "jinkirin", saboda wajibi ne don gina ƙwayar tsoka na amino acid yana da sauri da sauƙi don samun daga sunadaran "sauri" (guda ɗaya whey ko kwai)? Wannan labarin zai yi kokarin fahimtar bukatar da dan wasa casein a cikin abinci da kuma dalilin da ya sa, ko irin wannan gina jiki gaba daya maye gurbin sauran wasanni sunadaran, ko daga casein, amfani ko cutarwa.

Gabaɗaya bayanai akan casein

Casein (casein) furotin ne na madara, wanda aka samo ta hanyar saitin enzymatic. Yana da manyan kwayoyin halitta (ya fi girma fiye da ɗan uwansa - furotin whey), ta haka ne ake shiga cikin sashin narkewar abinci kuma jiki yana shanyewa a hankali. Daban-daban iri mammals, da rabo daga cikin biyu sunadaran kungiyoyin a madara ne daban-daban: a cikin shanu 20% whey, kuma kamar yadda 80% casein, amma a cikin mutane rabo ne sosai daban-daban: 60% whey da 40% casein.

Casein ba kawai a hankali a hankali a cikin ciki yana samar da "kullun" ba, amma kuma yana iya rage saurin sha na sauran nau'in furotin, idan an sha su a lokaci guda. Wannan tasirin anabolic azaman sunadaran "sauri" na asalin dabba, casein ba zai yiwu ba. Da wannan gwargwado, shi ya ƙasƙantar da su. Duk da haka, batun liyafar ta yana nan.

Wani abin lura da furotin na casein shine babban abun ciki na glutamine. Wannan amino acid ne mai mahimmanci wanda shine kayan gini don tsokoki kuma yana da mahimmanci ga aikin tsarin rigakafi na al'ada.

Me yasa ake buƙatar casein

Babban manufar casein yaƙi da catabolism tsoka a lokacin dogon hutu a cikin abinci (kimanin 8 hours). Mafi sau da yawa irin wannan dakatarwa, saboda dalilai masu ma'ana, yana faruwa da dare, yana haifar da sunadaran "jinkirin" (casein da gauraye da sauran nau'in) ana kiransa "dare".

Maye gurbin shan wasu nau'in furotin casein ba zai iya bisa manufa ba. Bugu da ƙari, ba a yi niyya ba. Manufarsa ita ce ta cika "menu na furotin" na jiki, wanda ya riga ya sami isasshen sauran nau'in furotin da sauri. Kamar yadda aka riga aka ambata, abubuwan anabolic na casein ba su da ƙarfi sosai idan aka kwatanta da sunadaran da ake amfani da su cikin sauri na asalin dabba. Amma yana kare tsokoki daga catabolism, kuma a gaskiya shine babban aikin casein. Ka tuna cewa catabolism shine rushewar ƙwayar tsoka, wanda ke ƙoƙarin guje wa duk masu horarwa.

Musamman sha'awa shine casein ga 'yan wasa tare da babban ƙwayar tsoka. Amino acid suna buƙatar sosai, kuma yana iya yiwuwa ba a sami wani sashi a lokaci ba, jiki zai fara "cin" kanta. Anan sunadaran melanosomal kuma sun zo don ceto.

Cikakken bayani game da furotin whey

Yawan shan casein

Ana ɗaukar furotin casein na yau da kullun cikin sa'o'i 5-8. Wannan shine tsawon lokacin da ake ɗauka don toshe wannan furotin ya narkar da gaba ɗaya. Idan aka kwatanta da furotin whey bayan an sha matsakaicin adadin amino acid a cikin jini da aka lura bayan kimanin sa'o'i 1.5, bambancin lokacin sha ya zama mai mahimmanci.

Koyaya, masana'antun suna wasa wannan bai isa ba, kuma an haɓaka shi kuma micellar casein wani nau'i ne na furotin casein, wanda aka samu ta hanyar aikace-aikacen tausasan hanyoyin tace jiyya, babu zafin jiki da tasirin acid. Lokacin assimilation na iya ɗaukar har zuwa awanni 12. Ta yaya yake a aikace, yana da wuya a faɗi, amma sake dubawa ya ɗauki 'yan wasansa galibi suna da kyau (ko da yake tabbataccen shaida na mafi girman inganci na micellar casein tukuna).

Kaddarorin masu amfani da ingancin casein

Yanzu, ga waɗancan 'yan wasan da suka yanke shawarar haɗa furotin na casein a cikin abincin ku kuna buƙatar fahimta da karɓar gaskiyar mai zuwa. Ƙarfin casein don haifar da amsawar anabolic yana da ƙasa da na kwayoyin halitta, nama da kwai. Duk da haka, da amfani Properties yana da:

1. Casein yana hana mummunan sakamako na catabolism na dare, kamar yadda aka riga aka ambata a sama. Kyakkyawan kayan aiki zai zama casein, kuma a wasu lokuta idan ya zama dole na dogon lokaci (sa'o'i da yawa) don zama ba tare da abinci ba. Misali, halaye na cin abinci na yau da kullun, aikin motsa jiki, da sauransu.
2. Casein ba shi da ƙaranci fiye da ƙwayar whey (wanda yawancin lactose) da furotin kwai.
3. Protein na Casein yana hana yunwa: waɗanda ke ƙoƙarin kawar da nauyin nauyi, riƙe da tsokoki, yana iya zama da amfani.

Cutar da contraindications casein

Casein yawanci ana sauƙin jure wa idan ɗan wasan ba shi da matsalolin lafiya (musamman sashin gastrointestinal). Matsaloli na iya tasowa lokacin da rashi na enzymes, wanda ya narkar da casein. Alal misali, pancreas, wani lokacin, kawai ba zai iya jimre wa wannan kaya. Kyawawan masana'antun yawanci suna ƙara a cikin sunadaran casein ɗinku sune mahimman enzymes waɗanda ke taimakawa narkewar casein.

Ana iya samun casein mai arha mai arha ta hanyar amfani da saitin acetic acid, wanda, ba shakka, na iya shafar ingancin samfurin, kuma ba shakka, lafiya (musamman a allurai masu ƙari). Zai fi dacewa don siyan samfuran samfuran ƙima, bincika abun da ke ciki a hankali kuma ku bi shawarar da aka ba da shawarar to matsalolin lafiya ba za su kasance ba.

Wanene ya kamata ya dauki casein?

Protein Casein don haɗawa a cikin horo mai ƙarfi a cikin abincinku tare da 'yan wasa na "ƙarfe" waɗanda ke ƙoƙarin ceto daga rushewar tsokoki kamar lokacin azumin daren tilastawa, da asarar nauyi mai yawa da ƙasa. Yanayin wajibi lokacin shan casein ya kamata ya zama isasshe "cushe" na sauran abinci, nau'in furotin (whey ko wani). Casein "ɗaya jarumi ne," ba tare da haɗuwa tare da wasu nau'in furotin ba yana da wuya a sami sakamako mai kyau na gani.

Gabaɗaya za mu iya cewa yawan ƙwayar tsoka da ɗan wasa da ƙarin nauyin horonsa, yana da mahimmanci a gare shi casein. Hakanan casein zai kasance da amfani ga waɗancan 'yan wasa, waɗanda saboda kowane dalili ya kasa cin abinci akai-akai a duk rana. A cikin lokaci rabon da aka yarda da casein zai taimaka wajen rufe "rabi" a cikin abinci. Kuma casein za a iya dauka a matsayin mutum nau'in ikon motsa jiki da kuma abun da ke ciki na hadaddun kayayyakin (kiwo da Multi-bangaren sunadaran).

Sabanin casein daga sauran sunadaran

Don fahimtar kalmomin gaba ɗaya, yi la'akari da bambance-bambancen tsakanin casein daga wasu, sunadaran nau'in nau'in furotin.

1. Sunan furotin. Daga whey protein casein protein daban-daban abun da ke ciki da kuma adadin sha. Duk da gaskiyar cewa sunadaran whey, da casein an shirya su daga madara, sunadaran sunadarai daban-daban tare da kaddarorin daban-daban. Suna da kadan a gamayya. Casein yana narkewa a hankali, yayin da whey ke da sauri. don haka karshen yana da kyau don amfani da safe bayan tashi da kuma nan da nan bayan horo.
2. Milk sunadaran. Haɗin sunadaran whey da casein ne. Kashi na waɗannan nau'ikan nau'ikan guda biyu na iya zama kamar a cikin madarar saniya (20%:80%) da bambanta (idan ɗanyen kayan nonon akuya ne misali). Mafi sau da yawa, waɗannan samfuran ba su da tsada, aƙalla suna da ƙarancin furotin whey mai inganci. Gudun sha na furotin madara shine sau biyu a hankali fiye da furotin whey (saboda kasancewar a cikin abun da ke ciki na casein) kuma yawanci 3-4 hours. Kuna iya cin furotin tsakanin abinci, amma kafin zaman horo ko bayan shi ba a so da sauri don wadata jiki da amino acid.
3. Daban-daban sunadaran. Wannan rukuni ne na samfuran abinci mai gina jiki na wasanni tare da mafi yawan nau'in abun da ke ciki, wanda zai iya haɗawa da furotin casein kuma don sarrafa ba tare da shi ba. Mafi yawan lahani na irin waɗannan samfuran shine wuce kima abun ciki na keɓewar furotin soya. Masu kera suna adanawa, don haka rage farashi, yayin da sukan wuce gona da iri masu fa'ida na furotin soya. Kafin siyan hadadden sunadaran da ake buƙata don bincika abubuwan da ke ciki a hankali, tunda kusan ana iya samun kowane sunadaran a kowane nau'i. Tabbas, akwai samfuran inganci daga wannan rukunin.

Kara karantawa game da nau'ikan PROTEIN

Gaskiya ko karya cewa shan furotin casein bashi da amfani?

Bayani game da rashin amfani da furotin casein ya zo galibi daga waɗanda suka yi ƙoƙarin amfani da shi don samun tsoka, yin watsi da sauran nau'ikan furotin (mai saurin narkewa). An tsara Casein don kare kariya daga catabolism da kuma adana ƙwayar tsoka kuma ba don saitawa ba. Wannan sakamako mai ban mamaki daga shan shi zai faru ne kawai tare da isasshen abinci na sauran nau'in furotin.

Casein yana aiwatar da ayyukansa, kawai babu buƙatar buƙatarsa ​​na waɗannan tasirin waɗanda ba a yi niyya ba. Dole ne ku kuma bi ka'idojin shigar. A cikin hanyar sadarwa wani lokacin akwai shawarwarin shan casein zuwa sau hudu a rana (musamman lokacin kona mai). Amma wannan yawan amfani da casein na iya haifar da matsaloli tare da narkewa da lafiya Gabaɗaya. Ka tuna cewa wasanni kawai Ƙari ne kuma ba maye gurbin abinci na halitta ba, don haka cin zarafi na waɗannan samfurori ba zai yiwu ba.

Gaskiya ko karya cewa shan protein na casein yana da illa?

Haɗarin alkama - ƙayyadaddun gaurayawan furotin na asalin kayan lambu, a cikin 'yan shekarun nan ya zama kalma. Ana tsammanin gluten (gluten) "manne" abubuwan da ke cikin ciki, wanda ke haifar da matsaloli daban-daban na matsaloli daban-daban tun daga matsaloli tare da narkewa da kuma ƙarewa tare da kiba da rashin lafiyar jiki. To, casein ana la'akari da wani nau'in analog na gluten tare da ayyukan "m" iri ɗaya, amma kawai asalin dabba, wanda kuma yana rage tsarin narkewa kuma yana haifar da matsalolin lafiya.

Ta yaya waɗannan zarge-zargen suke gaskiya? Saboda gluten da gluten ga millennia suna cikin abincin ɗan adam. Ƙarshen ya bayyana a fili: kada ku zargi kanku, waɗannan abubuwa kamar haka, amma rashin daidaituwa na giya.

Komai yana da kyau a cikin matsakaici, da kuma amfani da casein ciki har da. In ba haka ba zai zama don hana cuku, a matsayin samfurin haɗari da mai guba, kamar yadda babban cuku shine casein, wanda yayi kama da abubuwan da ke cikin gluten. Wanda ba tare da wani aiki ba ya ci farin burodi da cuku, gaba ɗaya ya yi watsi da ka'idodin ingantaccen abinci mai kyau, yana da tabbacin samun matsalolin lafiya. Amma wannan ya shafi duk samfurori, idan kun manta game da daidaitawar amfani da su.

Siffofin liyafar casein

Mafi kyawun lokacin liyafar casein - sau ɗaya kawai kafin lokacin kwanta barci. Dukan dare furotin casein zai kasance a cikin ciki, yana ba da amino acid a jiki.

A wannan yanayin, idan a cikin rana ana sa ran hutu mai tsawo a cikin abinci (saboda dalilai na kungiya, saboda yanayin aiki, da dai sauransu), zaka iya ɗaukar nauyin casein da safe. Babban haɓakar ƙwayar tsoka ba a ba da shi ba, amma da aka buga a baya ajiye zai taimaka. A wasu lokuta, casein mai tsabta ba shi da amfani, cewa akwai wasu nau'in furotin ("azumi", madara, multicomponent).

Bukatar yau da kullun na shan casein

Kashi na yau da kullun na casein (kawai furotin kamar haka kuma ba hadadden furotin ba, wanda ya haɗa da casein) na iya zama 20-30 g (a wasu lokuta har zuwa 40 g). A cikin adadin fiye da hanyoyi biyu na casein a kowace rana bai kamata a yi ba (don guje wa rage jinkirin sha wasu samfurori), kuma sau da yawa kashi daya ya isa. Shawarar da za a ɗauka don asarar nauyi zuwa hudu ko fiye na casein a kowace rana ya kamata a bi da shi tare da taka tsantsan - amfanin da ake tambaya da haɗarin haɗari yana ƙaruwa.

Furotin casein guda ɗaya kawai bai dace ba. Zai fi kyau a gudanar da shi a layi daya tare da yin amfani da furotin na whey (ko wasu "sauri") sunadaran. Jimlar yawan amfani da furotin na yau da kullun na iya zuwa daga 2 g zuwa 3.5 g a kowace kilogiram 1 na nauyin jikin ɗan wasan. A bayyane yake cewa lissafin yana buƙatar la'akari ba kawai furotin daga abinci mai gina jiki na wasanni ba, amma furotin daga abinci na al'ada (nama, kifi, kayan kiwo, legumes). Matsakaicin adadin furotin na iya bambanta dangane da burin ɗan wasan, ƙarfin motsa jiki, jinsi ('yan mata suna buƙatar ƙasa), da sauransu.

Duk game da shan PROTEIN

Karbar casein a kwanakin motsa jiki da kwanakin hutu

1. Cin furotin casein don haɓakar tsoka. Protein Casein a lokacin yawan tsoka ya fi kyau shan sau daya kafin lokacin kwanta barci. Ranar da ake buƙatar ɗaukar wasu nau'in sunadaran da suke narkewa da sauri. A kwanakin horo da kwanakin hutu bambanci a karbar casein no.
2. Yarda da casein zuwa mai kona. Casein, saboda jinkirin sha, yana da ikon rage jin yunwa: shi, tare da ikon cin abinci mai gina jiki don ƙara yawan ƙona mai da ake amfani da shi don asarar nauyi. Don kawar da wuce haddi nauyi shan casein za a iya ƙara zuwa sau 2-3 a rana, a daidai wannan adadin yau da kullun a sau uku a rana aikace-aikacen kada ya wuce 20 g. Kuna buƙatar tunawa cewa casein da aka narkar da shi da wuya, kuma babban rabo zai haifar da damuwa a kan tsarin narkewa da pancreas. Tsarin nauyin casein akan kwanakin horo da hutawa shima ba shi da bambanci.

Dace da casein tare da wani pilot

Furotin Casein yana da kyau tare da nau'ikan abinci na wasanni daban-daban: sunadaran da ake amfani da su cikin sauri, masu samun riba, BCAA, hadadden amino acid, creatine, bitamin, omega-3, da sauransu.

Abinda kawai kuke buƙatar ku guji haɗa shigar da casein da furotin soya, wanda kuma ake magana a kai wani lokaci zuwa "hankali". Melanosomes don haɗa furotin tare da sauran melanosomal, amma har yanzu ba tare da mafi kyawun amino acid abun da ke ciki ba shi da amfani. Cutarwa na iya zama sananne kuma ba zai taba zama ba, amma mai kyau ga ci gaban tsoka, da rashin alheri, ma.

Menene mafi kyau ga ci gaban tsoka casein ko furotin whey?

A priori whey furotin keɓe shine mafi inganci don haɓaka tsoka (la'akari da ƙimar ƙimar rabo). Furotin Casein yana da ƙasa da whey a cikin wannan mahallin kuma babban madadin shi ba zai iya zama ba. Amma don haɓaka abinci tare da yin amfani da furotin whey, yana sa ya fi dacewa, casein a cikin jihar.

furotin na whey zai inganta ci gaban tsoka kuma casein yana kawar da tasirin cortisol kuma yana kare tsokoki daga catabolism (musamman da dare). Idan kuna amfani da furotin na whey da casein a cikin mafi kyawun sigar sa, ɗauki su a wani lokaci daban saboda furotin casein yana rage narkewar sauran nau'ikan furotin.

Zai fi kyau a sha sinadarin casein ko hadadden furotin?

Casein tsantsa da hadadden furotin, gami da furotin na casein da abun da ke ciki zai bambanta da farko ta ƙimar sha.

Idan kudi ya ba da damar dan wasa, kuma zai iya siyan nau'ikan furotin guda biyu, zaɓi mai kyau shine haɗa su. Da rana, tsakanin abinci, ku ci hadaddun furotin (sau 1-2 don kiyaye ma'auni mai aminci), kuma kafin barci - casein a cikin mafi kyawun tsari. Don cika duk wannan na iya zama keɓancewar furotin na whey, wanda yakamata a bugu bayan tashi da safe da bayan motsa jiki lokacin da kuke buƙatar wadata jiki da amino acid.

Top 5 mafi kyawun Caseins

Furotin Casein yana da ƙasa da shaharar whey, bi da bi, na bambancin abinci da ɗanɗano ba shi da ƙaramin misali. Koyaya, ƙaramin ƙima na iya zama kuma casein.

1. 100% Casein Gold Standard (Mafi kyawun Abinci)

Kashi 100% Casein Gold Standard ta Mafi kyawun Gina Jiki alama ce da aka yi bikin kuma jagora ce anan tare da arha amma ingancin micellar casein. Abubuwan dandano (hudu daga cikinsu) suna da kyau, kuma wannan yana ɗauka cewa casein haƙiƙanin furotin ne mai matsakaicin matsakaicin ɗanɗano.

2. Elite Casein (Dymatize)

Dymatize Elite Casein shine cakuda micellar casein daga calcium Caseinate. Yana narkewa daidai, farashi mai karɓuwa idan aka kwatanta da jagora. Daga cikin uku data kasance dandano biyu mai kyau: cakulan cookies da cream, amma vanilla kunya.

3. Micellar Casein (Myprotein)

Micellar Casein daga Myprotein abu ne mai sauƙi, inganci mai kyau kuma mai araha mai araha.

4. Casein Pro (Universal Nutrition)

Casein Pro daga Universal Nutrition micellar casein yana da inganci mai kyau, sanye take da prebiotic don ingantacciyar sha. Yana da kyau, farashin yana da yawa.

5. ProStar Casein (Dymatize Nutrition)

ProStar Ultimate Nutrition's Casein shine matsakaicin farashin casein. Ya ƙunshi micellar casein da hydrolyzate (casein, rushe zuwa amino acid). Duk mai kyau, amma hadaddiyar giyar ta juya tana da kauri sosai.

Furotin Casein yana da buƙatu a cikin wasanni, idan aka ba da damar amfani da shi da kuma isassun adadi a cikin abincin sauran nau'ikan furotin. Idan damar kuɗi don haɗawa da shi a cikin abincin ku ɗan wasa shine, zai iya cirewa daga amfani da irin wannan nau'in furotin wasu fa'ida. Duk da haka, yin amfani da casein ba lallai ba ne. Za a iya samun sakamako mai kyau ba tare da shi ba, tare da mai da hankali kan horarwa mai tasiri da kuma shan furotin whey.

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