Why Casein bụ Otu n’ime protein kacha mma ị nwere ike ịnara

Ndinaya

• Dị ka Whey, Casein sitere na Milk
• Casein na-ewe ogologo oge ka ọ gbarie karịa Whey
• Protein Casein na-arụ ọrụ nke ọma maka Ọkpụkpụ Akwara
• Casein nwere ike ịba uru maka ahụike gị
• Onwere Mmetụta Ọ bụla Na-emerụ Ahụ?
• Esemokwu A1 na A2
• Otu esi etinye aka na Casein ma bulie elele ahụ
• Were Home Ozi

Casein bụ protein na-egbu mmiri ara nwayọ nwayọ nke ndị mmadụ na-ewerekarị dị ka mgbakwunye.

Ọ na - ewepụta amino acid nwayọ, ya mere ndị mmadụ na - ewerekarị ya tupu ha hie ụra iji nyere aka na mgbake ma belata mgbarụ ahụ ike mgbe ha na - ehi ụra.

Ọtụtụ nnyocha egosiwo na ọ na-enyere aka ịkwalite ahụ ike, yana ọtụtụ uru ndị ọzọ.

Dị ka Whey, Casein sitere na Milk

Mmiri ara ehi nwere ụdị protein abụọ - casein na whey. Casein bụ 80% nke protein nke mmiri ara ehi, ebe whey bụ 20%.

Casein protein na-agbari nwayọ nwayọ, ebe whey protein na-agbari ngwa ngwa. Nke a bụ otu ihe dị mkpa dị iche na abụọ ndị a ma ama mmiri ara ehi protein.

Dị ka anụmanụ ndị ọzọ na-edozi ahụ, casein bụ isi iyi protein zuru oke. Nke ahụ pụtara na ọ na-enye amino acid niile dị mkpa ahụ gị chọrọ maka uto na ndozi ().

O nwekwara ọtụtụ protein pụrụ iche na ihe ndị na-eme bioactive, ụfọdụ n'ime ha nwere uru ahụike (,).

E nwere ụzọ abụọ dị mkpa:

• Micellar ikpe: Nke a bụ ụdị ndị kachasị ewu ewu ma jiri nwayọ gbarie.
• Casein Hydrolyzate: Formdị a na-ebu ụzọ kpebie ngwa ngwa.

Mpempe akwụkwọ gram 33 (1.16 ounce) nke protein casein na-ebu gram 24 nwere protein protein, gram 3 nke carbs na gram 1 nke abụba (4).

O nwekwara ike ịnwe micronutrients dị iche iche (dị ka calcium), mana ihe mejupụtara ya ga-adịgasị iche dabere na akara ahụ.

A na-enweta protein Casein site na mmiri ara ehi. Ọ bụ protein na-agbari nwayọ nwayọ nke nwere amino acid niile dị mkpa nke ahụ gị chọrọ.

Casein na-ewe ogologo oge ka ọ gbarie karịa Whey

A maara Casein nke ọma dị ka protein "oge ịhapụ ya" n'ihi ntakịrị nmịkọrọ ya nke ọma na eriri afọ.

Nke a pụtara na ọ na-azụ mkpụrụ ndụ gị na amino acid na ọkwa dị ala karịa ogologo oge.

O nwere ike inyere mkpụrụ ndụ gị aka ikekọta protein, ọbụlagodi n’oge mgbe ahụ gị nwere ike ịgbari akwara nke ya iji nye onwe ya nri, dịka mgbe ị na-eribeghị obere oge (,).

N'ihi nke a, a na-akpọ ya "mgbochi-catabolic" ma na-enyere aka belata mmebi ahụ ().

Otu nnyocha nwalere ịgbari mgbaze site na ịnye ndị sonyere na casein ma ọ bụ whey protein shake. Ndị nchọpụta nyochara amino acid dị n'ọbara, ọkachasị isi amino acid leucine, ruo awa asaa mgbe erichara ya ().

Dịka ị pụrụ ịhụ n'okpuru, ha hụrụ ngwa ngwa na nnukwu abawanye site na whey protein n'ihi ọnụọgụ nke ngwa ngwa ya. N’agbanyeghi onodu dikarisiri elu karie, onodu casein n’adigide oge.

N'ọmụmụ ihe ọzọ, ndị na-eme nchọpụta nyere ndị na-eso ụzọ ma ha nwere whey ma ọ bụ protein protein ma mesịa tụọ ọnụ ọgụgụ ha nke mgbari nri site n'inyocha ogo amino acid, na-ekesa, ihe karịrị awa asaa.

Ha chọpụtara na leucine na-ekesa na-agbago 25% karịa na protein protein whey, na-egosi mgbaze ngwa ngwa ().

Nke a pụtara na otu casein belatara ngụkọta protein ha gbara maka mmanụ karịa awa asaa. Nke ahụ pụtara na ogo protein dị mma, isi ihe maka uto na njigide ().

Protin a bụ mgbochi catabolic. Ọ na - ebelata mmebi protein n’etiti ahụ n’ihi ntakịrị usoro mgbaze ya na ịkwagide ọkọnọ amino acid na mkpụrụ ndụ akwara.

Protein Casein na-arụ ọrụ nke ọma maka Ọkpụkpụ Akwara

Ndị na-eme egwuregwu na ndị egwuregwu ejirila mgbakwunye a mee ihe ọtụtụ iri afọ.

Dika protein ndi ozo, o nwere amino acid di nkpa n’ahu gi n’enweghi ike ibuputa ya. Nke kachasị mkpa, ọ na-enye nnukwu leucine, nke na - ebute njikọ protein muscle (,,).

Ọ bụrụ na ị na-eri obere protein, ma ọ nwere ike inyere gị aka ịkwalite ogo ahụ naanị site na ịba ụba protein gị ().

Otu nnyocha jiri ndị were casein tụnyere otu abụọ ọzọ. Otu na-eri protein whey na nke ọzọ enweghị protein.

Ndị nchọpụta ahụ chọpụtara na otu ikpe ahụ nwere okpukpu abụọ nke ahụ ike ma mekwaa abụba abụba ma e jiri ya tụnyere otu placebo. Otu ikpe ahụ nwetakwara ọghọm karịa nke whey ().

Ọ nwekwara ike ịkwalite oke akwara ogologo oge site na mbibi mmebi protein. Usoro a na-eme kwa ụbọchị mgbe ahụ gị dị ntakịrị na amino acid. Ọ na-eme ngwa ngwa n'oge mmega ahụ ma ọ bụ ọnwụ ọnwụ (,,).

N'ihi nke a, a na-ejikarị casein eme ihe n'abalị iji gbochie mmebi protein nwere ike ime, ebe ọ bụ na ị gafere ogologo oge na-enweghị nri mgbe ị na-ehi ụra.

N'ime otu ọmụmụ, protein casein na-ama jijiji tupu ị lakpuo ụra nyere ndị nwoke na-azụ ume ume ịbawanye ụdị eriri 2 ahụ site na 8.4 cm2 na otu mgbakwunye, ma e jiri ya tụnyere 4.8 cm2 na otu ọzụzụ (15).

Ha chọpụtakwara ikpe dị iche iche dị ike karịa, ma ọ bụ ihe dịka 20% karịa otu ọzụzụ.

Dị ka whey, e gosipụtara casein ugboro ugboro iji nwekwuo uto na ike mgbe ejikọtara ya na ọzụzụ iguzogide. O nwekwara ike inyere aka na ọnwụ.

Casein nwere ike ịba uru maka ahụike gị

Fọdụ ọmụmụ mmalite achọpụtara na casein nwere ike ịba uru ndị ọzọ dị egwu, gụnyere:

• Antibacterial na dịghịzi uru: Studiesfọdụ cell ọmụmụ na-atụ aro na ọ nwere ike inye antibacterial na dịghịzi uru ma belata ọbara mgbali elu (,).
• Triglyceride etoju: Otu nnyocha na 10 buru oke ibu chọpụtara na ọ belatara triglyceride etoju mgbe nri 22% () rụsịrị.
• Mbelata na free radicals: Offọdụ n'ime peptides na casein protein ntụ ntụ nwere ike ịnwe mmetụta na-akpata antioxidant ma lụso nrụpụta nke ihe ndị na-emerụ ahụ free (,,).
• Abụba ọnwụ: Otu ihe ọmụmụ izu iri na abụọ na-achọpụta na abụba na-efu n'etiti ndị mmadụ na-agbakwunye mgbatị ahụ dị okpukpu atọ karịa na otu placebo ().

Ọ bụ ezie na achọrọkwu ọmụmụ mmadụ, nchọpụta mbụ na-egosi casein nwere ike imeziwanye akụkụ nke ahụike, dị ka iweda triglycerides na inye aka na ọnwụ.

Onwere Mmetụta Ọ bụla Na-emerụ Ahụ?

Ekwuola akụkọ ifo na nnukwu oriri na-edozi ahụ na-arịa ọrịa ọtụtụ oge.

Iduzi ihe omumu na nyocha egosiputala na enweghi ihe ojoo na ndi aru ike.

Naanị otu bụ ndị nwere ugbu a akụrụ ma ọ bụ ọrịa imeju, ndị nwere ike belata oke nri ha na-eri (,,).

Ọ bụrụ na ị na-ewere 1-2 scoops nke casein kwa ụbọchị, mgbe ahụ ọ ga-abụ ihe yikarịrị ka ị ga-enweta mmetụta ọ bụla pụtara ìhè, ma hapụ naanị ndị dị oke njọ.

N'ikwu ya, ụfọdụ ndị na-arịa ọrịa casein ma ọ bụ na-anaghị anabata lactose, nke a na-ahụkarị obere na mgbakwunye.

Ndị ọzọ nwere ike ịmalite iwe ma ọ bụ nwee mgbaàmà mgbaze ndị ọzọ, mana nke a dabere na onye ahụ.

Dị ka whey, protein casein dị ezigbo mma maka oriri mmadụ. Dị ka a tụlere n’elu, ọ nwere ike ịnwe ụfọdụ uru ga-adịte aka maka ahụike gị.

Dị ka ọtụtụ ihe ndị na-enye protein, ọ dị mma maka oriri oge niile na ọ nwere ike ịnye uru ahụike ogologo oge.

Esemokwu A1 na A2

Ofdị ehi dị iche iche na-emepụta protein dị iche iche casein dịtụ iche.

Otu n'ime protein na casein (a na-akpọ beta-casein) dị n'ọtụtụ ụzọ. Ọtụtụ mmiri ara ehi nwere ngwakọta nke A1 na A2 beta-casein, ebe mmiri ara ehi nke ụdị ụfọdụ nwere naanị A2 beta-casein.

Fọdụ nnyocha nyocha amalitela ijikọta A1 beta-casein na nsogbu ahụike dịka ụdị ọrịa shuga 2 na ọrịa obi (,,).

Otú ọ dị, nchọpụta nlebara anya abụghị nke doro anya ma ọ bụ naanị na-egosipụta mkpakọrịta, nke na-abụkarị ihe oriri na-edozi ahụ. Ihe omumu ndi ozo banyere A1 beta-casein achoghi ihe ojoo (,).

Nnyocha na arụmụka banyere A1 na A2 beta-casein na-aga n'ihu, mana ugbu a, nke a abụghị ihe ịchọrọ ịchegbu onwe gị. Ọ bụrụ na ị na-echegbu, mgbe ahụ ị nwere ike ịgụ karịa na edemede a Ebe a.

Fọdụ ọmụmụ ihe nlere na-egosi ahụike sitere na iji A1 beta-casein, mana nyocha ahụ edochaghị anya.

Otu esi etinye aka na Casein ma bulie elele ahụ

Casein protein ntụ ntụ bụ isi iyi dị elu nke protein nke dịkwa oke mma.

Ọ bụrụ na ị na-ewere ya tupu ma ọ bụ mgbatị ahụ, mgbe ahụ ọ bụ ihe ezi uche dị na iji ụdị ngwa ngwa ngwa ngwa dị ka casein hydrolyzate - ma ọ bụ ị nwere ike ị were protein whey.

Imirikiti ndị na-agbakwunye na casein na-ewere ya tupu ụra.

Dịka ọmụmaatụ, ịnwere ike iri 1-2 scoops (25-50 grams) nke casein protein ntụ ntụ agwakọtara na mmiri. Nwere ike ịtinye casein na mmiri n'ime karama shaker ma gwakọta ya n'ụzọ ahụ, ma ọ bụ na blender na ụfọdụ ice.

I nwekwara ike tinye ya na efere ma jiri mmiri kpalie ya ruo mgbe ọ ga-enweta pudding-like consistence, tinye ya na friza maka 5 nkeji. Mgbe ahụ ọ na-atọ ntakịrị ka ice cream ma ọ bụ frosting, karịsịa na ekpomeekpo dị ka chocolate ma ọ bụ vanilla.

N'ikwu ya, ịnwekwara ike inweta ọtụtụ casein sitere na ngwaahịa mmiri ara ehi. Mmiri ara ehi, yogọt nkịtị na chiiz dị elu na protein a.

Wayszọ ndị a ma ama iji nweta protein na mmiri ara ehi na-enweghị ọtụtụ calorie gụnyere iri cheese cheese ma ọ bụ nnukwu yogọt sitere n'okike.

Protein Casein nwere ọtụtụ ojiji ma enwere ike iji ya kwa ụbọchị iji bulie oke protein gị. Ọ ga-akachasị mma iji ya tupu ị lakpuo ụra, ma ọ bụ ọ bụrụ na ị ga-aga ogologo oge na-enweghị nri.

Were Home Ozi

Casein bụ protein na-agbari ngwa ngwa nke nwere ike ịkwalite uto ahụ ike ma nyere aka mgbake mgbe imega ahụ.

Inweta ya nwere ike ime ka ahụike gị dịkwuo mma, yana ịbawanye ụba protein gị kwa ụbọchị. Nke a bụ ihe dị mkpa na-akpata ọnwụ na ike ahụ.

Gbalịa were 1-2 scoops nke casein protein ntụ ntụ ma ọ bụ nnukwu iko mmiri ara ehi tupu ị lakpuo ụra iji melite mgbake ma belata mmebi protein.

Na ngwụcha ụbọchị, casein bụ ezigbo protein nke nwere ezigbo protein. Gaghị enwe mmechuihu ma ọ bụrụ na ịnwale ya.

More banyere protein:

• 10 Whey Protein Na-egosi Ihe Nlekọta Ahụ Ike
• Otu Protein Shakes Na-enyere Gị Aka Ibu Ibu na Abụba Abụba
• 7dị 7 kacha mma nke Protein Powder
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