Kune vatambi uye vanogadzira muviri, zvinodikanwa zveproteine zviripo nekuenderera mberi. Kuti uigutse, iwe unofanirwa kudya kikilogram yepamusoro-koriori nyama, mazai uye cottage cheese. Imwe nzira inoshandiswa ndeyokubatanidza purogiramu inotora-inoshanda inowedzera muzvokudya. Vachapa simba kumutumbi uye chikafu chemutsipa kwezuva rose pasina mafuta ane ngozi uye makhahydrates.
Casein - chii ichocho?
Casein ipurotini ine nguva yakareba. Raw material for the production of casein is milk, curled with the addition of enzymes. Kupinda mudumbu, puroteni haiparadzi muchechi yegastric, asi inoshandurwa kuva gel re amino acids. Zvinotora maawa mashanu kusvika maawa manomwe kuti zvive muviri. Uyu ndiwo musiyano pakati pe casein uye whey mapuroteni - iyo yekupedzisira inogadzirwa nokukurumidza.
Mukugadzirwa kwekudya kwezvinhu zvinokonzerwa nemamino acids, phosphorus uye calcium, zvakakosha kuti mutambi wemutambo wacho aite basa rinowanzoenderana nemitoro yepanyama nguva dzose, anosunungurwa. Casein protein inomuviri wayo wakachena ipuvha yakachena, iyo inonaka haina kududzwa, yakafanana nekottage cheese. Chigadzirwa chacho ndechokuzvarwa, hachina makemikari additives uye dhayi.
Casein protein - yakagadzirwa
Iyo proteine micellar ine magnesium, potasium, calcium, sodium uye inokosha amino acids. Iyo amino acid yakagadzirirwa ye casein inosanganisira 10 dzinokosha amino acid. Muna 100 gramu eprotheni yakachena, iyo inokwana 47 gramu:
- Arginine - 3.3;
- valine (BCAA) - 5.4;
- histidine - 2.4;
- isoleucine (BCAA) 5.0;
- leucine (BCAA) 9.1;
- lysine - 8.5;
- methionine - 2.6;
- threonine 4.5;
- phenylalanine - 4,4;
- tryptophan - 1,8.
Casein - kukuvadza kana kubatsirwa?
Casein protein ndiyo inotora mapuroteni anodiwa nevatambi kuti vawane uye vanochengetedza misi mizhinji. Puroteni inowanzochera, ichipa muviri muviri wekudya kwezuva uye usiku. Inogona kushandiswa sekudya nekuda kwekushaiwa kwemafuta nemahydrohydrates. Iko mari yakaderera uye iri nyore yekugadzira mitambo yekuwedzera yakaita kuti kuonekwa kwe casein yehupenyu husina chokwadi pamusika. Inogona kukanganisa utano.
Kubatsirwa uye kukuvadzwa kweproteinine protein yakadzidzwa nekutungamirira nyanzvi kubva kumativi ose enyika. Vanodavira kuti kuchengetedza varwi vakakwana mumuviri vanoda 3 gramu eprotini per kilogram yehuremu. Nekudzidziswa kwakakomba, chidimbu cheprotheni chinowedzera kusvika 4-6 gramu pa kilogram yehuremu. Kuwedzeredza kwezvokudya zvinowedzera zvinogona kukuvadza utano hwemutambi.
Makomborero eCallin Protein
Sei uchida casin kumuviri? Icho chiri cheboka remapuroteni emukaka, kubudirira kwaro kwakapetwa kaviri kune iyo yemaproteni emaproteni. Kubvuma kuwedzera kunowedzera kukurumidza kusanganiswa kwemaviri echisimba uye kunosimbisa kukura kwayo panguva uye pashure pekudzidziswa muimba. Casein inopera zvishoma nezvishoma uye yakareba yakazara muviri ine amino acid. Zvidzidzo zvinotungamirirwa nevasayendisiti vanobva kunyika dzakasiyana-siyana zvinoratidza kuti casiniti inoshanda zvakanyanyisa kupfuura zvekudya zvine zvakawanda zveprotein. Kubatsirwa kwekuwedzera kwebioactive ndeku:
- Iko yepuroteni mumuviri inowedzera. Izvi zvinokosha panguva dze "kuomeswa", kana chiyero chemunyanzvi chiri kuderedzwa zvakanyanya.
- Mutumbi unogamuchira puroteni inokosha mumutengo unodiwa. Kuti zvive nemigumisiro yakafanana nerubatsiro rwezvokudya zvakajairika zvakaoma.
- Casein protein inodzima nzara kwemaawa matanhatu nemaawa matanhatu.
- Amino acids, iyo iri chikamu chayo, inokurumidza kuita basa rekupisa , saka mapuroteni anoshandiswa senzira yekuderedza uremu.
- Paunotora kuwedzerwa, njodzi yekukuvara inoderedzwa, iyo inotsanangurwa nehutano yakakosha yakakosha kusimbisa mapfupa.
Casein - kukuvadza
Chii chinokuvadza ca casein kuvanhu? Mapuroteni akachengeteka kana akatorwa pamutengo wekugadzirisa. Kune migumisiro yechirwere, iyo inotsanangurwa nehuwandu hwemakisi emuviri wakachena wemaprotini uye nemunhu mumwechete wemuviri. Njodzi inoratidzwa mune zvinotevera:
- Kuwedzera kuwedzera paunoshandisa casein muzhinji. Chigadzirwa chacho chakakwirira mumakirori, uye zvakanyanyisa zveprotini mumuviri, mafuta anowedzera anowedzera.
- Zvinetso nechiropa uye neitsvo - dzinomuka nekuda kwemutoro unowanikwa kune nhengo kana pane kudarika.
- Allergy to casein inoratidzwa nekukurumidza, kutema, kubwinya kweganda. Izvi zvinowanzoitika kune vanhu vane lactose kusawirirana.
- Muzviitiko zvisingaiti, kune marwadzo mudumbu, indigestion .
Casein - Species
Vagadziri vanokonzera casein yemhando mitatu: micellar, caseinate, casein hydrolyzate. Dzinopesana muhutano hwekugadzira, hutano uye chiito.
- Micellar casein inoumbwa nehuwandu hwehutachiona hwehuni. Mukati yekugadzira, casin inoparadzaniswa nemafuta uye whey. Chimiro chepuroteni chaiyo hachina kuputsika, zvayo zvinodzivirirwa. Izvozvi mapuroteni anochekwa nyore nyore, asi kwenguva refu (8-9 maawa). Mumvura uye nezvimwe zvinodhaka, hazviperi zvachose, saka cocktails inobva pairi ine maitiro akaenzana.
- Caseinate is 90% protein, uye 10% calcium, potasium uye sodium. Iyo inopera zvachose mumvura, vashandi vanowanzoisanganisira iyo yakagadzirirwa yakagadzirirwa simba cocktails.
- Casein hydrolyzate inogadzirwa neidhydrolysis acid. Inosanganisira amino acid solutions uye peptides. Izvi zvinokonzerwa nokukurumidza mumuviri, zvinowanzoshandiswa sechikamu chekudya kwevana.
Zvokudya zvipi zvine casein?
Chii chinonzi casin uye ndezvipi zvinogadzirisa zvinogona kushandiswa kuwedzera biologically active additive? Casein muprotini wemukaka, mune zvakawanda zvakakwana kuti muviri uve mumukaka uye mumiti yemiti. Iyo yakawanda yakasiyana nemishonga yakasiyana yeboka rimwechete:
- mukaka wemhou - 80% yemhosva;
- mukaka wembudzi - 80%;
- cheese zvakaoma - 30%;
- soft cheese - 28%;
- cheese in brine - 25%
- Cottage cheese mafuta ye 15-23% - 22%;
- cottage cheese nemafuta zvinokwana 0-1,8% - 18%;
- cream yakasviba 20% - 15%;
- kefir 2.5% - 15%;
- yoghuti asina zvinowedzera - 9%;
- sweet cheese curd - 9%;
- yogurt yakatapira - 6%.
Kune vanomhanya vanotora casin protein pamwe nekudya kwemafuta mashoma ekottage cheese nemimwe midziyo yemakisi. Iyi chirongwa chekudya zvinovaka muviri chakakwanisa kugutsa nzara, asi sechinhu chepuroteni muhuwandu hunodiwa, haina kukodzera. Mune magiramu 100 edzimba chechikisi haine makirogiramu anopfuura 20, uye mumugwagwa wakapera uri 90 gramu. Curd, kefir, yogurt yakanaka kudya sezvinowedzera kubhizha rinoshandiswa, uye kwete panzvimbo yacho.
Nzira yekutora seiin protein?
Nei ndichida casin? Nekutsvaga nekuchengetedza kwemuviri wemisimba, kudzima nzara mukutora kuora. Mhedheni yekugamuchira uye nhamba inobva pane chinangwa. Nzira iri nyore ndeyekuputsa pfupa mumukaka uye kunonwa sehotera. Kuti kuwedzere kunakidza, vanilla, sinamoni kana kuti kakao inowedzerwa pairi uye inosanganiswa mumusana. Casein akadhakwa nenzira yakachena, uye kuwedzera mhizha inosanganiswa ne whey protein .
Ndingatora sei casein apo ini ndinoda musuru uye panguva yekuoma? Pano pane chirongwa chepasi rose chinotarirwa nevatambi:
- 40 gramu ewedzera pane nguva yekurara - munguva yehutundu huzhinji hunowana.
- 20 gramu eupfu, yakasimudzwa mumvura kana mukaka, 3-4 kazuva pakati pezvokudya - panguva "yekuoma".
- 35 gramu pazuva, kana mutambi wacho aifanira kupotsa kudya.
Casein yekurema kuwanikwa
Kuwedzera masimba akawanda, kupa chikafu mumuviri uye kuwedzera kutsungirira, casin inodhawa manheru mumutengo unoratidzwa nemusemu. Inobvumirwa kuisanganisa ne whey protein-casein inopa misi miviri yezuva, uye whey protein inobatanidzwa mukugadzirisa kwekununurwa, inokurudzira kukura kwemavara mukati mezuva. Casein mushure mokurovedza muviri kunotorwa kuti kuwedzere vanabolism. Kuita izvi, zvinosanganiswa ne whey protein mune chiyero che1: 2.
Casein protein yekureruka
Casein yekurasikirwa nekurema haisi kukanganisa kuhutano, kana iwe uchiteerera kuyerwa. Idya iri yakagadzirirwa kubva puroteni yeupfu yakanatswa mumvura. Iwe unogona kuinwa panguva chero ipi zvayo yezuva, asi nguva yakakwana yemasikati nemanheru inofungidzirwa, apo nzara inomutswa kana kune chido chekudya zvinofadza, chakanaka. Puroteni inoderedza kunzwa kwenzara , inozadza muviri nemafuta anodiwa uye amino acids.
Kuwedzerwa kwekugamuchira kwazvino kunobva pane kuyerwa kwekutanga uye chinangwa chaunoda. Iyo yakanakisisa chirongwa chekurasikirwa-kutora zvokudya zvekudya pane nzvimbo ye-1-snacks. Chirwere chimwechete chepfupa chekusarudzwa iyi makirogiramu makumi maviri. Casein inogona kutorwa 4-5 pazuva pakati pekudya, kwete kudarika kuwedzerwa kwezuva nezuva. Kurasikirwa kwekurema 40-50 magamu ezvokudya zvezuva zvinokwana.
The Best Casein Protein
Chigumisiro chekupedzisira chinoenderana nehutano hwechigadzirwa. Pakusarudza iyo, munhu anofanira kutungamirirwa nehuwandu hweprotein protein uye mukurumbira wegadziri. Zvishoma-huwandu zvinowedzera kutengesa mari shoma, asi panzvimbo yezvinodiwa zvinokonzera madhara. Vatungamiri mune chikamu chezvokudya zvemitambo vanofungidzirwa zvakakodzera zvinotevera:
- Ndarama Inobva kune Optimum Nutrition brand . Nechipimo chimwechete, muviri unogamuchira 34 gramu eprotini, ine 24 gm ya casein protein pasina tsvina.
- Elite Casein kubva kuChina Dymatize . High-quality additive, iyo inosanganisira zvose zvakakosha zvinotevera. Rimwe kapu ine 24 gramu eprotini.
- Casein kubva kumusangano MusclePharm ye 80% ine cheprotein yemukaka.
- Casein Pro kubva kune Universal Nutrition brand ine mapuroteni emu micellar pasina kusvibiswa. Izvo zvinowedzera zvichafadza gourmets nemavhisi evanilla, chokoti, kamuti.