Kwabalindi nabazimba, isidingo samaprotheni sihlala njalo. Ukuze ukwanelise, kufanele udle ama-kilogram e-high-calorie inyama, amaqanda kanye noshizi. Enye indlela yokufaka izithako zamaphrotheni ezenza kancane kancane ekudleni. Bazohlinzeka amandla emzimbeni kanye nokudla komzimba wonke usuku ngaphandle kwamafutha ayingozi nama-carbohydrate.
Casein - kuyini?
Casein yiprotheni enesenzo eside. Ama-raw material ekukhiqizeni i-casein ubisi, obhekene nokwengezwa kwama-enzyme akhethekile. Ukungena esiswini, iprotheni ayifuni ku-juice esiswini, kodwa iguqulwa ibe i-gel yama-amino acids. Kuthatha amahora angu-5-7 ukugaya umzimba. Lona umehluko phakathi kwe-casein ne-whey amaprotheni - lokhu okugcina kugcwala ngokushesha.
Lapho kusetshenziselwa ukugaya izidakamizwa eziwusizo ama-amino acid, i-phosphorus ne-calcium, okudingekayo ukuba umzimba womdlali usebenze ngokujwayelekile emithwalweni yomzimba njalo. I-Casein amaprotheni ngendlela yayo ehlanzekile i-powder emhlophe, ukunambitheka akusho, kubonakala sengathi i-cottage shizi. Umkhiqizo ungokwemvelo, awuqukethe izithasiselo zamakhemikhali nama-dyes.
I-Casein amaprotheni - ukwakheka
Iprotheni ye-micellar iqukethe i-magnesium, i-potassium, i-calcium, i-amino acids ye-sodium neyigugu. Ukubunjwa kwe-amino acid of casein kuhlanganisa 10 amino acid ebalulekile. Ngama-gramu angu-100 weprotheni ehlanzekile, aphendula ama-47 amagremu:
- i-arginine - 3.3;
- i-valine (BCAA) - 5.4;
- i-histidine - 2.4;
- isoleucine (BCAA) 5.0;
- i-leucine (BCAA) 9.1;
- i-lysine - 8.5;
- i-methionine - 2.6;
- i-threonine 4.5;
- phenylalanine - 4,4;
- i-tryptophan - 1,8.
Casein - ingozi noma inzuzo?
Iprotheni ye-Casein ingumthombo wamaprotheni adingekayo yizigijimi ukuze athole futhi alondoloze isisindo somzimba. Iprotheyini ihlushwa kancane kancane, inikeze umzimba umzimba ngosuku nosuku. Kungasetshenziswa njengokudla ngenxa yokuntuleka kwamafutha nama-carbohydrate. Izindleko eziphansi nokulula kokukhiqiza ukwesekwa kwezemidlalo kwaholela ekubukeni kwe-casein yekhwalithi engabaza emakethe. Kungabangela ukulimala empilweni.
Inzuzo kanye nokulimala kweprotheni ye-casein yafundwa ngabachwepheshe abahola emhlabeni wonke. Bakholelwa ukuthi ukugcina abagijimi bokuzivocavoca ngokomzimba badinga amagremu ama-3 amaprotheni ngekhilogremu yesisindo. Ngokuqeqeshwa okujulile, isidingo samaprotheni senyukela ku-4-6 amagremu kilogram ngayinye yesisindo. Ukwedlulela ngokweqile kwezingxenye zokudla kungalimaza impilo yomdlali.
Izinzuzo zeProtheni ye-Casein
Kungani udinga i-casein emzimbeni? Kungenxa yeqembu lamaprotheni obisi, okuphumelelayo okuphindwe kabili kunelawo amaprotheni wemifino. Izindleko zokungena ziphuthumisa ukuqoqwa kwemisipha futhi ziqinisekisa ukukhula kwayo ngesikhathi nangemva kokuqeqeshwa ehholo. I-Casein igayiwe kancane kancane futhi inomzimba igcwele umzimba ngama-amino acids. Ucwaningo oluqhutshwa ososayensi abavela emazweni ahlukene luqinisekisa ukuthi i-casin isebenza ngokuphumelelayo kunezinto eziqukethe amaprotheni amaningi. Inzuzo ye-additio bioactive kanje:
- Ukuqala kwamaprotheni emzimbeni kuyashesha. Lokhu kubalulekile ngezikhathi "zokumisa", lapho inani lezakhi zomzimba linciphisa kakhulu.
- Umzimba uthola amaprotheni ayigugu kumqulu odingekayo. Ukuthola imiphumela efanayo ngokusiza ukudla okuvamile kunzima.
- I-Casein amaprotheni ivimbela indlala yamahora angu-6-8.
- Ama-amino acids, okuyingxenye yalo, esheshayo inqubo yokushisa amafutha , ngakho-ke amaprotheni asetshenziswa njengendlela yokulahlekelwa isisindo.
- Uma uthatha isithasiselo, ingozi yokulimala incishisiwe, okuchazwa yizinto eziphezulu ezidingekayo ukuze kuqinisekiswe amathambo.
Casein - umonakalo
Iyini ukulimala kwe-casein kubantu? Amaprotheni aphephile uma kuthathwa isilinganiselo esinconywayo somkhiqizi. Kunemiphumela emibi, echazwa yi-concentration ephakeme yeprotheni yobisi ehlanzekile kanye nezici zomzimba ngamunye. Ukulimala kubonakala kulezi ezilandelayo:
- Isisindo esiningi uma usebenzisa i-casein ngobuningi. Umkhiqizo uphakeme ngamakholori, ngokuneqile kwamaprotheni emzimbeni, uhla lwe-fatty landa ngamandla.
- Izinkinga ngesibindi nezinso - zivela ngenxa yomthwalo owengeziwe ezingxenyeni uma kwenzeka ngokweqile.
- Ukungezwani komzimba ku-casein kubonakala ngokushona, ukushaywa, ukubomvu kwesikhumba. Lokhu kusabela kujwayelekile kubantu abanokungabekezelelani kwe-lactose.
- Ezimweni ezingavamile, kunezinhlungu esiswini, ukuhlushwa .
Casein - Species
Abakhiqizi bakhiqiza i-casein yezinhlobo ezintathu: i-micellar, i-caseinate, i-casein hydrolyzate. Zihlukile kwezobuchwepheshe bokukhiqiza, ukwakheka nokusebenza.
- I-Micellar casein yenziwa indlela yokuhlunga ubisi. Enkambini yokukhiqiza, i-casein ihlukaniswe namafutha ne-whey. Isakhiwo seprotheyini yemvelo asiphuli, izindawo zalo zigcinwe. Lolu hlobo lweprotheyini lugujwa kalula, kepha lude (amahora angu-8-9). Emanzini nakwezinye iziphuzo, azichithi ngokuphelele, ngakho-ke i-cocktails esekelwe kuyo ihambisana ngokulingana.
- I-casinate i-90% amaprotheni, ne-10% i-calcium, i-potassium ne-sodium. Ihlakazeka ngokuphelele emanzini, abakhiqizi bavame ukukufaka ekwakheni kwamandla okugqoka okwenziwe ngomumo.
- I-Casein hydrolyzate yenziwa yi-acid hydrolysis. Ihlanganisa izixazululo ze-amino acid nama-peptide. Lokhu okuphilayo okusheshayo kufakwe emzimbeni, okuvame ukusetshenziswa njengengxenye yokudla komntwana.
Yikuphi ukudla okuqukethe i-casein?
Iyiphi i-casin futhi yimiphi imikhiqizo engayenza esikhundleni se-additives esebenzayo? I-Casein iyi-protein yamabisi, eningi ngokwanele ukuthi inyama iqukethe ubisi nemikhiqizo yobisi. Ubuningi bayo buhluka emikhiqizweni ehlukene yeqembu elifanayo:
- Ubisi lwezinkomo - 80% we-casein;
- ubisi lwezimbuzi - 80%;
- ushizi kanzima - 30%;
- ushizi olunothile - 28%;
- ushizi ku-brine - 25%
- ama-fatty cottage cheese content of 15-23% - 22%;
- I-cottage ushizi enokuqukethwe kwamafutha 0-1,8% - 18%;
- ukhilimu omuncu 20% - 15%;
- kefir 2.5% - 15%;
- yoghurt ngaphandle kwezithasiselo - 9%;
- I-sweet cheese curd - 9%;
- i-yogurt elimnandi - 6%.
Kukhona abagijimi abasebenzisa i-casein protein kanye nokudla kwama-fat cottage shizi kanye neminye imikhiqizo yobisi. Lolu hlelo lokudla okunomsoco lufanelekele ukwanelisa ukulamba, kepha njengomthombo wamaprotheni ngobuningi obudingekayo, aluhambisani. Ngama gramu angu-100 e-cottage shizi ayinama-gramu angama-20, futhi esimweni esiphelile yi-90 amagremu. I-curd, i-kefir, i-yogurt inhle yokudla njenge-supplement kwisithasiselo esisebenza ngokuphilayo, hhayi esikhundleni sayo.
Ungathatha kanjani i-casein protein?
Kungani ngidinga i-casein? Ukuqashwa nokugcinwa kwemisipha, ukucima indlala ngenqubo yokulahlekelwa isisindo. Amashejuli wokwamukela futhi inombolo incike enjongweni. Indlela elula ukuqothula i-powder ebisi bese uyiphuza njenge-cocktail. Ukwandisa ukunambitheka, i-vanilla, isinamoni noma i-cocoa yanezelwa kuso futhi ixubene emthunzini. I-Casein idakiwe ngendlela yayo ehlanzekile, futhi ukuthuthukisa umphumela kuhlanganiswe ne- whey protein .
Ngingayithatha kanjani i-casin lapho ngidinga ubuhlungu futhi ngisomile? Kukhona uhlelo jikelele jikelele lapho abagijimi abangakwazi ukuzimisela khona:
- Amagremu angu-40 okufakwayo ngaphambi kokulala - ngesikhathi sokuthola inqwaba yemisipha.
- 20 amagremu we-powder, ahlanjululwe emanzini noma ubisi, izikhathi ezingu-3-4 ngosuku phakathi kokudla - ngesikhathi 'sokuma'.
- 35 amagremu ngosuku, uma umdlali ephuthelwa ukudla.
Casein yokuzuza isisindo
Ukwandisa isisindo somzimba, kunika ukudla okunomsoco emzimbeni futhi ukwandise ukukhuthazela, i-casein idakiwe kusihlwa emalini ekhonjiswe yisisindo. Ivunyelwe ukuyixuba ne-protein ye-whey isondeza imisipha usuku, kanti amasondo asebenza ngokuhlanganyela ekubunzeni ukukhululeka, akhuthaza ukukhula kwemisipha emini. Casein emva kokuzivocavoca kuthathwa ukuthuthukisa i-anabolism. Ukwenza lokhu, kuhlanganiswe ne-whey amaprotheni ngokwesilinganiso se-1: 2.
I-Casein amaprotheni yokulahlekelwa isisindo
I-Casein yokulahlekelwa isisindo ayilimazi empilweni, uma uhambisana nesilinganiso. I-cocktail ilungiswa kusuka eprotheni powder ehlanjululwe emanzini. Ungayiphuza nganoma isiphi isikhathi sosuku, kodwa amahora asemini nakusihlwa ahloliwe, uma isifiso sivuswa noma sinesifiso sokudla okumnandi, siphumelele. Iprotheyini inciphisa umuzwa wendlala , igcwalisa umzimba ngamaminerali adingekayo nama-amino acids.
Imvamisa yokwamukelwa ixhomeke esisindo sokuqala kanye nomphumela oyifunayo. Uhlelo oluhle lokulahlekelwa isisindo - ukuthatha isithako sokudla esikhundleni se-1-2 ukudla okulula. Isilinganiso esisodwa se-powder yalolu khetho yi-20 amagremu. I-Casein ingathathwa izikhathi ezingu-4-5 ngosuku phakathi kokudla, hhayi ukudlula umthamo wansuku zonke. Ukulahlekelwa kwesisindo 40-50 amagremu wezithako ngosuku kuyokwanela.
I-Best Casein Protein
Umphumela wokugcina uncike kwikhwalithi yomkhiqizo. Uma ukhetha, umuntu kufanele aqondiswe yi-simo yeprotheyini ye-casein nedumela lomenzi. Izithasiselo ezisezingeni eliphansi zidonsela izindleko eziphansi, kodwa esikhundleni somphumela oyifunayo kubangela imiphumela emibi. Abaholi engxenyeni yezokudla kwezemidlalo bacatshangelwa ngokufanelekile le mikhiqizo elandelayo:
- Isilinganiso segolide esivela ku-Optimum Nutrition brand . Ngesipuni esisodwa sokulinganisa, umzimba uthola amagremu angu-34 amaprotheni, aqukethe amagremu angu-24 e-casein amaprotheni ngaphandle kokungcola.
- U-Elite Casein we-brand Dymatize . Ukwengezwa kwekhwalithi ephezulu, okufaka zonke izakhi zokulandelela ezidingekayo. I-spoon eyodwa iqukethe amagremu angu-24 amaprotheni.
- I-Casein evela ku-MusclePharm yenkampani i-80% iqukethe amaprotheni obisi.
- I-Casein Pro evela ku-Universal Nutrition brand ine-protein micellar ngaphandle kokungcola. Lesi sithako sizojabulisa ama-gourmets nama-flavour of vanilla, ushokoledi, ukhilimu.