Kwiimbaleki kunye nabakhi bomzimba, imfuneko yeprotheyini iqhubeka ngokuqhubekayo. Ukuze ukwanelise, kufuneka udle iikhilogram ze-calorie ephezulu, amaqanda kunye noshizi. Enye indlela yokukhetha i-protein supplementary supplements kwisondlo. Baya kunika amandla emzimbeni kunye nesondlo semisipha yonke imini ngaphandle kwamafutha anobungozi kunye nama-carbohydrate.
Casein - yintoni na?
I-Casein yiprotheyini enezenzo ezide. Impahla ebomvu yokuvelisa i-casin ibisi, idibene kunye nokongezwa kwee-enzymes ezikhethekileyo. Ukungena kwisisu, iprotheni ayichitheki kwijusi yesisu, kodwa iguqulwa ibe yi-gel yama-amino acids. Kuthatha iiyure ezingama-5 ukuya kutsho ukugaya umzimba. Lo umehluko phakathi kwe-casein kunye ne-whey amaprotheni - oku kulandelwa ngokukhawuleza.
Kwinkqubo yokugaya i-bioadditi value yamino acid, i-phosphorus kunye ne-calcium, eyimfuneko kumzimba wezembaleki ukuba isebenze ngokuqhelekileyo kwimithwalo yempahla rhoqo, ikhutshwa. Iprotheni ye-Casein kwindlela yayo ecocekileyo yipoda ebomvu, i-taste is not pronounced, ifana ne-cottage cheese. Imveliso yendalo, ayiqukethe izithako zamakhemikhali kunye namadayi.
Ukwenziwa kweprotein ye-Casein
Iprotheni ye micellar iqukethe i-magnesium, i-potassium, i-calcium, i-sodium kunye ne-amino acids. Ukubunjwa kwe-amino acid ye-casein kufaka i-10 amino acid ebalulekileyo. Kwi-100 gram yeprotheni ecocekileyo, i-47 igremu:
- i-arginine - 3.3;
- valine (BCAA) - 5.4;
- i-histidine - 2.4;
- i-isoleucine (BCAA) 5.0;
- i-leucine (BCAA) 9.1;
- lysine - 8.5;
- methionine - 2.6;
- threonine 4.5;
- phenylalanine - 4,4;
- tryptophan - 1,8.
Casein - ingozi okanye inzuzo?
Iprotheni ye-Casein ngumthombo weeprotheyini ezifunekayo ngabadlali ukuba bafumane kunye nokugcina ubunzima besisu. Iprotheni iyancipha ngokukhawuleza, ihlinzeke umzimba ngomhla wokutya kunye nobusuku. Ingasetyenziselwa ukutya ngenxa yokungabikho kweoli kunye ne-carbohydrate. Iindleko eziphantsi kunye nobunzima bokuvelisa i-supplement yezemidlalo kubangela ukubonakala kweefowin yekhwalithi engathandabuzekiyo kwimarike. Kungabangela ingozi kwimpilo.
Inzuzo kunye nenzakalo yeprotheni ye-casein yafundwa yiingcali ezivela kwihlabathi jikelele. Bakholelwa ukuba ukugcina abagijimi bezempilo badinga iigremu ezi-3 zeprotheni nganye ngeekhigram zobunzima. Ngoqeqesho olunzulu, imfuno yamaprotheni iyakhula ukuya kuma-4-6 amagremu nganye ngeekhigram yesisindo. Ukugqithiswa kwezidlo zokutya kunokulimaza impilo yomdlali.
Iinzuzo zeProtein protein
Kutheni ufuna i-casein emzimbeni? Yingxowankulu yeeprotheni zobisi, ukuphumelela kwayo ephindwe kabini kuneleyo yeeprotheni zemifuno. Ukongezwa kokungena kwamanyathelo kukukhawuleza ukuqokelela ubunzima bemisipha kwaye kuqinisekisa ukukhula kwawo ngexesha nangemva kokuqeqeshwa kwiholo. I-Casein idla ngokukhawuleza kwaye ihlale izalise umzimba ngokubaluleka kwama-amino acids. Uphando olwenziwa ngabaosayensi bamazwe ahlukeneyo luqinisekisa ukuba i-casin isebenza ngokufanelekileyo ngaphezu kokutya okuqukethe iiprotheni ezininzi. Inzuzo yesongezo esiyiyo-bioactive yile ndlela ilandelayo:
- Ukuhlanganiswa kweprotheni emzimbeni kukhawuleza. Oku kubalulekile kumaxesha 'omiswayo,' xa inani lezondlo liyancitshiswa.
- Umzimba ufumana iprotheni eyimfuneko kwindleko efunekayo. Ukufikelela kwiziphumo ezifanayo kunye nokuncedwa kokutya okuqhelekileyo kunzima.
- Iproteinyini ye-Casein igxotha indlala ngeeyure ezingama-6-8.
- Ama-amino acids, ayingxenye yayo, ukukhawulezisa inkqubo yokutshisa amafutha , ukuze iprotheni isetyenziswe njengendlela yokunciphisa umzimba.
- Xa uthatha isongezo, umngcipheko wokulimala uncitshisiwe, ochazwe yimixholo ephezulu ye-calcium efunekayo ukuqinisa amathambo.
Casein - ingozi
Iyintoni ingozi ye-casein kubantu? Iiprotheyini zikhuselekile ukuba zithathwe kumlinganiselo wokunconywa komenzi. Kukho imiphumo emibi, echazwa yinkxuleko ephezulu yeprotheni yobisi ecocekileyo kunye neempawu zomzimba ngamnye. Ukulimala kubonakaliswe kwezi zinto zilandelayo:
- Ubunzima obuninzi xa usebenzisa i-casein ngobuninzi. Imveliso iphezulu kwiekhalori, kunye neeprotheni ezingaphezu komzimba, ubunqamlezo obunamafutha bunyuselwa kwimiqulu.
- Iingxaki ngesibindi kunye neentso - zivela ngenxa yemithwalo eyongezelelekileyo kwizitho xa kwenzeka ngaphezulu.
- I-allergies kuya kwe-casein ibonakaliswa ngokukhawuleza, ukubetheka, ukubomvu kwesikhumba. Le mpendulo ifana nabantu abanokuxhatshazwa kwe-lactose.
- Kwiimeko ezinqabileyo, kukho iintlungu kwisisu, ukunyanzelisa .
Casein - iindidi
Abavelisi bavelisa i-casein yeentlobo ezintathu: i-micellar, i-casinate, i-casein hydrolyzate. Bahluke kwi-teknoloji yemveliso, ukubunjwa kunye nesenzo.
- I-caseel yaseMicellar yenziwe yindlela yokucoca ubisi. Kwinkqubo yokuvelisa, i-casin ihlukaniswe ngamafutha kunye ne-whey. Isakhiwo seprotheni yendalo asiphuli, iipropati zayo zigcinwe. Olu hlobo lweprotheni lugcinwe lula, kodwa lude (iiyure eziyi-8 ukuya kweye-9). Emanzini nakwezinye izixhobo zamanzi, ayifuni ngokupheleleyo, ngoko ke i-cocktails esekelwe kuyo inokubumbana.
- I-caseinate iproteinyini engama-90%, kunye ne-10% ye-calcium, i-potassium kunye ne-sodium. Iphelile ngokupheleleyo emanzini, abavelisi bavame ukubandakanya ekubunjweni kwamandla e-cocktails.
- I-Casein i-hydrolyzate yenziwe yi-acid hydrolysis. Iquka izixazululo ze-amino acid kunye neep peptides. Oku kuhamba ngokukhawuleza emzimbeni, ngokuqhelekileyo kusetyenziswa njengeqabane lokutya kwabantwana.
Ziziphi ukutya eziqulethe i-casein?
Yiyiphi i-casin kwaye yiyiphi imveliso inokuthi ithathe indawo yokufakelwa kwendalo? I-Casein yiprotheni yobisi, ngokwaneleyo kwimizimba equlethwe kubisi kunye nemveliso yobisi. Ubungakanani bayo buhluka kwimveliso eyahlukeneyo yeqela elifanayo:
- Ubisi lweenkomo - 80% ye-casein;
- Ubisi lwebhokhwe - 80%;
- ushizi nzima - 30%;
- ushizi onothileyo - 28%;
- ushizi kwi-brine - 25%
- umxholo we-fatty cheese umxholo we-15-23% -22%;
- I-cottage cheese kunye nomxholo we-fat 0-1,8% - 18%;
- ukhilimu omuncu 20% - 15%;
- kefir 2.5% - 15%;
- i-yoghurt engenamashishini-9%;
- i-sweet cheese curd-9%;
- i-yogurt e-sweet-6%.
Kukho abagijimi abasebenzisa iprotheni ye-casein kunye nokutya kwe-fat-cottage cheese kunye nezinye iimveliso zobisi. Esi sicwangciso sesondlo sifanelekile ukwanelisa indlala, kodwa njengomthombo weprotheni ngobuninzi obufunekayo, ayifanelekanga. Kwi-100 grams ye-cottage cheese iqulethe ngaphezu kwama-gramu angama-20, kwaye kwi-casein egqityiwe i-90 grams. I-curd, i-kefir, i-yogurt yinto enhle yokutya njengesongezelelo kwisongezo sezinto eziphilayo, kwaye kungekhona endaweni yayo.
Indlela yokuthatha ipenini yeprotini?
Kutheni ndifuna i-casein? Ukuqashwa nokugcinwa kobunzima besisu, ukucima indlala kwinkqubo yokulahlekelwa ubunzima. Iishedyuli zokufumana kunye nenombolo kuxhomekeke kwinjongo. Indlela elula ukuyidiliza i powder ebisi kunye nokuyiphuza njenge-cocktail. Ukuphucula ukunambitha, i-vanilla, i-sinamoni okanye i-cocoa yongezwa kuyo kwaye ixutywe kwi-shaker. Casein unxile kwindlela yayo ecocekileyo, kwaye ukuphucula umphumo uxutywe ne- whey protein .
Ndingayithatha njani i-casein xa ndifuna isidumbu kunye ngexesha lokumisa? Kukho i-scheme yendalo yonke apho abagijimi banokuzibandakanya khona:
- 40 amagremu ezongeziweyo ngaphambi kokulala - ngeli xesha lokufumana ubunzima bemisipha.
- 20 amagremu we powder, ahlanjululwe ngamanzi okanye ubisi, amaxesha 3-4 ngosuku phakathi kokutya - ngexesha "ukuma".
- 35 amagremu ngosuku, ukuba umgijimi ulahlekelwe isidlo.
Casein yokufumana ubunzima
Ukwandisa ubunzima bomzimba, kunika ukutya okunomsoco emzimbeni nokwandisa ukunyamezela, i-casein inxiliswe ngokuhlwa kusixa esiboniswe ngumsizi. Ivumelekile ukuyixuba kunye neproythini ye-whey inondla izihlunu iintsuku, kwaye i-whey protein ithatha inxaxheba ngokubambisana ekuqulunqweni kwenkululeko, ivuselela ukukhula kwemisundu emini. Casein emva kokuthathwa komzimba kuthathwa ukuphucula i-anabolism. Ukwenza oku, ixutywe kunye neproythi ye-whey ngo-1: 2.
Iproteinyini ye-Casein yokulahlekelwa kwesisindo
I-Casein yokulahlekelwa kwesisindo ayibanga ingozi kwimpilo, ukuba uyayithobela umyinge. I-cocktail ilungiselelwe ukusuka kwiproyiyini yombumba ehlanjululwe ngamanzi. Ungayiphuza naliphi na ixesha lemihla, kodwa iiyure zomhla nangobusuku ziqwalaselwa, xa isondlo sivuswa okanye sinomnqweno wokutya okumnandi. Iprotheni iyanciphisa ukuvalelwa yindlala , izalisa umzimba kunye neemaminerali ezifunekayo kunye nama-amino acids.
Ixesha lokumkela lixhomekeke kwisisindo sokuqala kunye nomphumo oyifunayo. Isikimu esona sikhulu sokulahlekelwa isisindo - ukuthatha isongezelelo sokutya kunokutya kwe-1-2. Isilinganiso esisodwa se powder kule khetho ngu-20 grams. I-Casein inokuthathwa amaxesha angama-4-5 ngosuku phakathi kokutya, kungadluli umlinganiselo wemihla ngemihla. Ukulahleka kwesisindo 40-50 amagremu ezongezelelweyo ngosuku kuya kukwanela.
Iproteinyini ephezulu ye-Casein
Isiphumo sokugqibela sixhomekeke kumgangatho wemveliso. Xa ukhetha oko, umntu kufuneka akhokelwe ngumgangatho weprotini ye-casein kunye nedumela lomenzi. Izongezo ezinobulunga obuphantsi zithatha iindleko eziphantsi, kodwa endaweni yesiphumo esifanelekileyo zibangele iziphumo zecala. Iinkokeli kwicandelo lokutya kwezondlo ziqwalaselwa ngokufanelekileyo ngolu hlobo:
- I-Standard Standard esuka kwi-Optimum Nutrition brand . Ngomlinganiselo owodwa wokulinganisa, umzimba ufumana ama-gramu angama-34 eprotheni, equle i-24 gram yeproteinyini ye-casein ngaphandle kokungcola.
- Elite Casein kwi-brand Dymatize . Ukongezwa kwekhwalithi ephezulu, equka zonke izinto ezifunekayo. Iipuni enye iqulethe i-24 gram yeprotheni.
- Casein evela kwi-MusclePharm ye-80% iqukethe iprotheni yobisi.
- I-Casein Pro esuka kwi-Universal Nutrition brand iqukethe iphrotheni ye-micellar ngaphandle kokungcola. I-additive iya kukukholisa ama-gourmets nama-flavour ye-vanilla, ishokoleta, ukhilimu.