Casein: ndeapi mabhenefiti uye anokuvadza ekuti ungashandisa sei sarudzo yeakanakisa

Kune mhando dzakasiyana dzemitambo protein inogadzirwa nemapuroteni-akavakirwa mhuka uye chirimwa mavambo. Chakawanda chinozivikanwa chigadzirwa sportpit kutengesa uye kunwa ndeye whey protein. Uye inokodzera zvachose - maererano nemutengo / mashandiro iye ndiye mutungamiri.

Nekudaro, whey protein haisiriyo yega mhando mutambo weputi wakagadzirwa pahwaro hweprotein-dairy mavambo. Kune chimwe chigadzirwa chakagadzirwa kubva kune mumwe mukaka mapuroteni - kasinini. Casein protein inononoka zvikuru kana ichienzaniswa nemamwe mapuroteni, kutora.

Vatangi mumutambo uyu zvinoreva izvo zvinowedzerwa hazvinyatso kujeka. Chii chiri kushandiswa kwemumhanyi ari kusangana nekudiwa kwakanyanya kweprotein, shandisa iyo "inononoka" protein, nekuti izvo zvakakosha pakuvaka tsandanyama seti yeamino acids inokurumidza uye nyore kuwana kubva "kukurumidza" mapuroteni (iwo akafanana Whey kana zai)? Ichi chinyorwa chichaedza kunzwisisa chinodiwa kumumhanyi casein mune chaanodya uye nei, kunyangwe iri rudzi rweproteinini kutsiva zvachose mamwe mapuroteni emitambo, angave kubva kukasini, kubatsirwa kana kukuvara.

Ruzivo rwakawanda pane casinini

Casein (casein) ipuroteni yemukaka, inowanikwa ne enzymatic setting. Iine mamorekuru mahombe (yakakura kwazvo kupfuura yake - Whey protein), nekudaro inopinza mudumbu uye inosvinwa nemuviri zvishoma nezvishoma. Mhando dzakasiyana dzezvipuka, chiyero chemapuroteni mapoka maviri mumukaka akasiyana: mumombe 20% whey, uye zvakaringana 80% kasini, asi muvanhu huwandu hwacho hwakasiyana kwazvo: 60% whey uye 40% kasino.

Casein haingori inononoka kupinda mudumbu ichigadzira "bundu", asi zvakare inogona kunonoka kudzora kumwe kwemamwe mapuroteni, kana ikatorwa panguva imwe chete. Iyi anabolic mhedzisiro se "inokurumidza" mapuroteni epanyama mhuka, casein haigone. Nechiyero ichi, iye akaderera kwavari. Zvisinei, pfungwa yekugamuchirwa kwayo ichiripo.

Chimwe chinhu chinokosheswa cheprotein yecocin ndeyemukati mayo yegutamine. Iyi yakakosha amino acid inova chivakwa chemhasuru uye yakakosha kune yakajairwa immune system basa.

Nei kudiwa kwecostin

Chinangwa chikuru chekesi kurwisa tsandanyama catabolism panguva refu mabhureki mukudya (anenge maawa masere). Kazhinji kazhinji kumbomira kwakadai, nekuda kwezvikonzero zviri pachena, kunoitika husiku, zvichikonzera "mapuroteni" anononoka (kasini nemisanganiswa yayo nemamwe marudzi) anonzi "husiku".

Tsiva kunwa kwemamwe marudzi epuroteni casein haigone musimboti. Uyezve, haina kuitirwa. Chinangwa chayo ndechekutsigira "mapuroteni menyu" yemuviri, ayo anotowana zvakakwana mamwe marudzi eprotein ekukurumidza kutora. Sezvambotaurwa, vanabolic zvinhu zvecassin haina kusimba zvakanyanya kana ichienzaniswa neanokurumidza anoshandiswa mapuroteni epanyama mhuka. Asi inodzivirira mhasuru kubva kukatabolism, uye iri iro basa chairo rekesi. Yeuka kuti catabolism ndiko kuparara kwemhasuru nyama, inoedza kudzivirira vese vanodzidziswa.

Chainyanya kufadza ndeye kasitini yevatambi vane hombe mhasuru mhasuru. Amino acids ivo vanoda zvakanyanya, uye zvingangoita kuti usina kugamuchira chimwe chikamu munguva, muviri unotanga "kuzvidya" pachawo. Pano melanosomal protein uye ndauya kuzonunura.

Tsanangudzo nezve whey protein

Chiyero chekutorwa kwekesi

Yakajairika kasitini protein inodhonzwa mukati me5-8 maawa. Ndiyo nguva yakawanda inotora kuvhara ichi protein yanyungudika zvachose. Zvichienzaniswa ne whey protein mushure mekumwa kuwanda kweanosungwa amino acids muropa akacherechedzwa mushure memaawa anenge 1.5, iyo nguva musiyano wekutora inochinja kuve yakakosha.

Nekudaro, vagadziri sportpit izvi zvaive zvisina kukwana, uye zvakagadzirwa uye micellar casein iri fomu yecheniin protein, yakawanikwa nekushandisa nzira dzakapfava dzekurapa kusefa, hapana tembiricha uye zvinokanganisa acid. Nguva yayo yekufananidzwa inogona kutora kusvika kumaawa gumi nemaviri. Zviri sei pakuita, zvakaoma kutaura, asi wongororo dzakatora vatambi vake zvakanyanya kunaka (kunyangwe hazvo humbowo hwakajeka hwekugona kwepamusoro kwemicellar casein parizvino).

Inobatsira zvivakwa uye kugona kwekesi

Zvino, kune avo vatambi vakasarudza kuisa mapuroteni ekesiini muchikafu chako unofanirwa kunzwisisa uye kubvuma chinotevera chokwadi. Iko kugona kwecostin yekukonzeresa mhinduro yevanabolic yakanyanya kushoma pane iyo yeserum, nyama uye mapuroteni ezai. Nekudaro, ayo anobatsira zvivakwa ane:

1. Casein inodzivirira mhedzisiro yakaipa yehusiku catabolism, sezvatotaurwa pamusoro. Chishandiso chakanaka chinoshanda secasinini, uye mune dzimwe nguva pazvinodiwa kwenguva yakareba (maawa akati wandei) kuti ugare usina chikafu. Semuenzaniso, tsika dzisina kujairika dzekudya, basa rekuchinja, nezvimwe.
2. Icasein ishoma allergenic pane iyo whey concentrate (iyo yakawanda lactose) uye mapuroteni eai.
3. Casein protein inodzvinyirira nzara: avo vari kuyedza kubvisa huremu hwakawandisa, kuchengetedza mhasuru, zvinogona kubatsira.

Kukuvadza uye contraindications kasini

Casein inowanzo tendererwa zviri nyore kana mutambi asina matambudziko ehutano (kunyanya nzira yemudumbu). Zvinetso zvinogona kumuka kana kushaikwa kwemakemikari, ayo akagaya kasino. Semuenzaniso, pancreas, dzimwe nguva, haigone kurarama nemutoro uyu. Vagadziri vakanaka vanowanzo wedzera mumaakoini mapuroteni mapuroteni akakosha anobatsira kugaya kwekasitini.

Yakanyanya yakachipa kasitini ingangodaro yakawanikwa nekushandisa kumisikidza yeacetic acid, iyo, zvechokwadi, inogona kukanganisa hunhu hwechigadzirwa, uyezve, hutano (kunyanya pamadhigiri akawedzeredzwa). Zviri nani kutenga zvigadzirwa zvemhando dzinozivikanwa, kunyatsoongorora kuumbwa uye kuomerera kune inokurudzirwa dosi ipapo matambudziko ehutano haazovepo.

Ndiani anofanira kutora kasino?

Casein protein yekuisa mukudya kwako kudzidziswa kwakaomarara nevatambi ve "iron" vari kuyedza kuponesa kubva pakupunzika kwemhasuru senge panguva yekumanikidzwa kwekutsanya usiku, uye kurasikirwa nehuremu hwakawandisa nenzvimbo. Mamiriro ekusungirwa kana uchitora kasinini inofanirwa kuve yakakwana "kuzara" kwezvimwe zvekudya, zvinomwiwa mapuroteni (whey kana chero imwe). Casein "mumwe murwi," pasina kusanganiswa nemamwe marudzi emapuroteni hazvigone kuve nemhedzisiro inoonekwa.

MuKazhinji tinogona kutaura kuti iyo yakawanda tsandanyama misa mumhanyi uye zvakanyanya kudzidziswa mutoro wake, zvakanyanya kudiwa kwaari iyo casein. Uyewo casein ichave yakakosha kune avo vatambi, avo nekuda kwechikonzero chipi nechipi vanokundikana kudya nguva dzose zuva rose. Nokufamba kwenguva chikamu chinogamuchirwa checasini chichabatsira kuvhara "mapundu" mukudya. Uye casein inogona kutorwa semhando yega yega yesimba remitambo uye kuumbwa kwezvakaoma zvigadzirwa (mukaka uye akawanda-chikamu mapuroteni).

Kusiyana nekesiin kubva kune mamwe mapuroteni

Kuti unzwisise zvizere terminology, funga mutsauko uripo pakati pecasinoin kubva kune mamwe, ane hukama mhando protein.

1. Whey mapuroteni. Kubva kune whey protein kasini protein kwakasiyana mapuroteni kuumbwa uye chiyero chekutora. Kunyangwe paine chokwadi chekuti whey mapuroteni, uye kasini yakagadzirirwa kubva mumukaka, iwo mapuroteni akasiyana ane akasiyana zvivakwa. Ivo vane zvishoma zvakafanana. Casein inozeyiwa zvishoma nezvishoma, nepo whey ichikurumidza, saka iyo yekupedzisira yakanakira kushandiswa mangwanani mushure mekumuka uye nekukurumidza mushure mekudzidzira.
2. Mukaka mapuroteni. Iko kusanganiswa kwewhey uye casein mapuroteni. Chikamu chemhando mbiri idzi chinogona kunge chiri mumukaka wemhou (20%:80%) uye chakasiyana (kana mbishi waive mukaka wembudzi semuenzaniso). Kazhinji, zvigadzirwa izvi hazvidhure, zvakachipa zvemhando yepamusoro whey protein. Iko kumhanyisa kwekutorwa kwemukaka mapuroteni anononoka zvakapetwa kaviri pane whey protein (nekuda kwekuvapo mukuumbwa kwekesiin) uye anowanzoita maawa 3-4. Unogona kudya mapuroteni pakati pekudya, asi nguva yechidzidzo isati yatanga kana mushure mekunge isingadiwe nekukurumidza kuti upe muviri maamino acids zvingangodaro zvisingaiti.
3. Mapuroteni akasiyana siyana. Iri iboka rezvigadzirwa zvemitambo zvine hutano hwakasiyana-siyana, izvo zvinogona kusanganisira casein protein uye kubata pasina iyo. Kunyanya kushata kwezvigadzirwa zvakadaro kuwedzeredza zvemukati soy protein isolate. Vagadziri vanochengetedza, nekudaro vachidzikisa mutengo, nepo vachiwanzo kuwedzeredza zvinhu zvinobatsira zveprotein yesoya. Usati watenga puroteni yakaoma inofanirwa kunyatsoongorora kuumbwa kwayo, nekuti panogona kunge paine chero mapuroteni mune chero chikamu. Zvechokwadi, kune zvigadzirwa zvemhando kubva muboka iri.

Verenga zvimwe nezve TYPES dzePROTEIN

Chokwadi here kana kunyepa kuti kutora mapuroteni ekasini haana basa?

Ruzivo nezve kusakosha kwecasesin protein inouya zvakanyanya kubva kune avo vakaedza kuishandisa kuti vawane mhasuru, vachiregeredza mamwe marudzi emapuroteni (anokurumidza kugayikwa). Casein yakagadzirirwa kuchengetedza kubva kukatabolism uye kuchengetedza mhasuru uye kwete yekuisa. Izvi zvinoonekwa kubva mukutora zvichaitika chete nekudya kwakakwana kwemamwe marudzi epuroteni.

Casein inoita mabasa ayo, hapana chikonzero chekuida iyo yemhedzisiro iyo isina kuitirwa. Iwe unofanirwawo kutevedzera mitemo yekubvumirwa. Mune network dzimwe nguva kune mazano ekutora casein kusvika mana pazuva (kunyanya pakupisa mafuta). Asi izvi zvinogara zvichishandiswa kasein zvinogona kukonzera matambudziko nekugaya uye hutano mune General. Rangarira kuti sportpit ingori Kuwedzera uye kwete kutsiva chikafu chechisikigo, saka kushungurudzwa kwezvinhu izvi hazvigoneke.

Ichokwadi kana nhema kuti kutora mapuroteni ecainin anokuvadza?

Njodzi dzegluten - yakatarwa mapuroteni musanganiswa wemavhu kubva, ave mumakore achangopfuura ave chirevo. Zvinonzi gluten (gluten) "inonamira" zvirimo mudumbu, izvo zvinotungamira kune yakazara huwandu hwese hwezvinetso zvakasiyana kubva kumatambudziko nekugaya uye kupera nekufutisa uye kusasimba immune system. Ehe, casinin inofungidzirwa semhando yeanalogy yegluten ine zvakafanana "zvinonamatira" mabasa, asi chete yemhuka mavambo, ayo zvakare anononoka kudzora maitiro uye anosanganisira akawanda matambudziko ehutano.

Izvi zvinopomerwa ndezvechokwadi sei? Nekuti gluten uye gluten kwemamirioni aripo mukudya kwevanhu. Mhedziso yakajeka: usazvipe mhosva, zvinhu izvi seizvi, asi kunwa zvisina mwero kwewaini.

Zvese zvakanaka zvine mwero, uye kushandiswa kwecasin kusanganisira. Zvikasadaro zvingava kurambidza cheese, sechinhu chinotyisa uye chine chepfu, sezvo chizi chikuru chiri casein, iyo yakafanana neiyo gluten zvinhu. Mumwe uyo asina chero chiito anodya chingwa chichena uye cheese, achiregeredza zvachose nheyo dzehutano hwakanaka hwekudya, hunovimbiswa kuwana matambudziko ehutano. Asi izvi zvinoshanda kune zvese zvigadzirwa, kana ukakanganwa nezve mwero wekushandiswa kwavo.

Zvimiro zvekugashira kwecasein

Yakanakisa nguva yekugashirwa kwekesiin - kamwe pamberi pekurara. Husiku hwese iyo clot casein protein inogara mudumbu, zvishoma nezvishoma ichipa amino acids emuviri.

Muchiitiko ichocho, kana mukati mezuva zvichitarisirwa kuzorora kwenguva refu mukudya (nekuda kwesangano zvikonzero, nekuda kwechimiro chebasa, nezvimwewo), unogona kutora kushumirwa kwecasin mangwanani. Kuonekwa kunowanda kwemhasuru mashoma hakupi, asi typed kare kuchengetedza kunobatsira. Pane dzimwe nguva, iyo yakachena kesiin haigone, kuti kune mamwe marudzi epuroteni ("nekukurumidza", mukaka, multicomponent).

Zvinodikanwa zvezuva nezuva zvekudyiwa kwekesiin

Daily dose ye casein (chete mapuroteni akadaro uye kwete puroteni yakaoma, iyo inosanganisira casein) inogona kuva 20-30 g (mune dzimwe nguva kusvika ku40 g). Muhuwandu hwenzira dzinopfuura mbiri dzecasein pazuva hazvifanirwe kuitwa (kudzivisa kunonoka kutorwa kwezvimwe zvigadzirwa), uye kazhinji muyero mumwe wakakwana. Zano rekutora uremu kune mana kana kupfuura masevhisi ecasein pazuva rinofanira kurapwa nekuchenjerera - zvinogoneka zvinobatsira uye njodzi yemhedzisiro inowedzera.

Imwe chete yekesi protein haina kukodzera. Zvirinani kuitisa zvakafanana nekushandisa whey (kana imwe "inokurumidza") protein. Huwandu hwemapuroteni ezuva nezuva hunogona kubva pa2 g kusvika 3.5 g pa 1 kg yehuremu hwemutambi. Zviri pachena kuti masvomhu anofanirwa kufunga kwete mapuroteni kubva kumitambo yekudya, asi mapuroteni kubva kune zvakajairwa zvikafu (nyama, hove, zvigadzirwa zvemukaka, legumes). Iyo chaiyo huwandu hweprotein inogona kusiyana zvichienderana nezvinangwa zvemutambi, kusimba kwekurovedza muviri, murume kana mukadzi (vasikana vanoda zvishoma), nezvimwe.

Zvese nezve iyo PROTEIN yekudyiwa

Kugamuchira casein pamazuva ekurovedza uye mazuva ekuzorora

1. Iko kudya kwecheni protein kune mhasuru kukura. Casein protein panguva yemhasuru iri nani kutora kamwe usati warara. Zuva raunoda kutora mamwe marudzi emapuroteni anokurumidza kugayiwa. Pamazuva ekudzidzira uye mazuva ezororo musiyano mukugamuchira casein kwete.
2. Kugamuchirwa kwekesiin kumafuta kupisa. Casein, nekuda kwekunyanyisa kunonoka, ine kugona kudzikisira kunzwa kwenzara: iyo, pamwe nekwaniso yeprotein yekudya yekuwedzera mafuta anopisa anoshandiswa pakurasikirwa nehuremu. Kuti ubvise huremu hwakawandisa kunwiwa kwekesi inogona kuwedzerwa kusvika katatu pazuva, panguva imwe chete yezuva nezuva dhayeti katatu pazuva chikumbiro hachifanirwe kudarika 20 g. iwe unofanirwa kuyeuka kuti yakacheneswa kasinoini zvakaoma, uye zvikamu zvakakura zvinounza kushushikana pane yekugaya turakiti nepancreas. Iyo regimen yehuremu hwecostin pamazuva ekudzidzira uye zororo zvakare haina kusiyana.

Kuenderana kwecasin nemumwe mutambo wemitambo

Casein protein inofamba zvakanaka nemhando dzakasiyana dzehutano hwemitambo: mapuroteni anokurumidza kushandisa, vanowana, BCAA, amino acid yakaoma, creatine, mavitamini, omega-3, nezvimwe.

Chinhu chega chaunoda kurega kusanganisa kuiswa kwekesiin uye soy protein, iyo zvakare inonzi dzimwe nguva ku "kunonoka". Melanosomes yekubatanidza protein nemamwe melanosomal, asi zvakadaro kwete neyakanakisa amino acid kurongeka hazvishande. Kukuvadza kunogona kuoneka uye hakuzombovi, asi kwakanakira kukura kwemhasuru, zvinosuwisa, futi.

Chii chiri nani kune mhasuru yekukura kasitini kana whey protein?

A priori whey protein isolate ndiyo inonyanya kushanda mukukura kwemhasuru (uchifunga nezve muyero wemutengo-mhando). Casein protein yakaderera kune whey mune ino mamiriro uye imwe nzira inokosha kwazviri haigone. Asi kutsigira chikafu pamwe nekushandisa kwe whey protein, ichiita kuti ibudirire, casin mudunhu.

Whey protein inosimudzira kukura kwemhasuru uye casein inokanganisa zvinoitika zvecortisol uye chengetedza tsandanyama dzako kubva ku catabolism (kunyanya husiku). Kana iwe ukashandisa whey protein uye kasini mune yayo yakachena fomu, tora ivo panguva yakasiyana nekuti casein protein inononoka kugaya kwemamwe marudzi epuroteni.

Zvirinani kutora mapuroteni emakesi kana puroteni yakaoma?

Casein yakachena uye yakaoma mapuroteni, kusanganisira mapuroteni eakasini uye kuumbwa kwayo kuchasiyana zvakanyanya nemutero wekutora.

Kana mari ichibvumira mutambi, uye achigona kutenga ese marudzi epuroteni, sarudzo yakanaka ndeyekusanganisa iwo. Mumasikati, pakati pekudya, idya mapuroteni akaomarara (1-2 nguva yekuchengeta yakachengeteka chiyero), uye usati warara - kasini mune yayo yakachena fomu. Kuzadzikisa zvese izvi kunogona kuva whey protein yekuzviparadzanisa, iyo inofanirwa kudhakwa mushure mekumuka mangwanani uye mushure mekurovedza muviri kana iwe uchida kupa muviri maamino acids.

Wepamusoro mashanu akanakisa maCasein

Casein protein yakaderera zvakanyanya kune mukurumbira wewhey, zvichiteerana, yemhando dzakasiyana dzezvikafu uye zvinwiwa zvaaive asina kana muenzaniso. Nekudaro, chiyero chidiki chinogona kuve uye kasitini.

1. 100% Casein Goridhe Standard (Optimum Nutrition)

100% Casein Goridhe Standard neOptimum Nutrition chiratidzo chakapembererwa uye mutungamiriri pano neayo yakachipa asi yemhando yepamusoro micellar kasini. Zvinonaka (zvina zvacho) zvakanaka, uye izvi kufungidzira kuti casein ipuroteni iri pakati nepakati mukuravira.

2. Elite Casein (Dymatize)

Dymatize Elite Casein musanganiswa we micellar casein kubva kucalcium Caseinate. Inonyungudika zvakakwana, mutengo unogamuchirwa uchienzaniswa nemutungamiri. Pakati pemavara matatu aripo maviri akanaka: chokoreti makuki uye kirimu, asi iyo vanilla inoodza mwoyo.

3. Micellar Casein (Myprotein)

Micellar Casein kubva kuMyprotein iri nyore kuumbika, mhando yakanaka uye inodhura bhajeti kasitini.

4. Casein Pro (Zvepasi rese Nutrition)

Casein Pro kubva kuUniversal Nutrition micellar casein ndeyemhando yakanaka, yakagadzirirwa prebiotic yekumwa zvirinani. Inonaka, mutengo wakanyanya kukwirira.

5.ProStar Casein (Dymatize Nutrition)

ProStar Yekupedzisira Nutrition's Casein ndeye casin yepakati mutengo renji. Inosanganisira micellar casein uye hydrolyzate (casein, yakaputsika pasi kusvika kumaamino acids). Zvese zvakanaka, asi iyo cocktail inoshanduka kuve yakanyanya gobvu.

Casein protein ine tarisiro mumutambo, chero ikashandiswa kwayo uye huwandu hwakakwana mukudya kwemamwe marudzi epuroteni. Kana mukana wezvemari wekuuisa mukudya kwako mutambi wacho, achakwanisa kutora kubva mukushandisa rudzi urwu rweprotein imwe bhenefiti. Nekudaro, kushandiswa kwecostin hakunyanyo kudikanwa. Mhedzisiro yakanaka inogona kuwanikwa pasina iyo, iine kukoshesa kudzidzisa kwakanaka uye kutora whey protein.

Onawo:

• Wepamusoro gumi vanowana zvakanyanya kuisa pahuremu: chiyero 10
• L-carnitine: chii chakanakira nekukuvadza, mitemo yekubvuma uye chinzvimbo cheakanakisisa
• Crossfit: chii icho, mabhenefiti uye zvinokuvadza, redunhu kudzidziswa uye maitiro ekugadzirira