Ntawm cov kis las thiab cov cev nqaij daim tawv, qhov kev xav tau rau protein muaj tshwm sim tsis tu ncua. Ua kom tiav nws, koj yuav tsum noj kilograms ntawm high-calorie nqaij, qe thiab tsev cheese. Lwm txoj kev xaiv yog suav nrog cov roj qog-tshuaj protein ntau hauv kev noj haus. Lawv yuav muab lub zog rau lub cev thiab kev noj haus ntawm cov leeg rau hnub tag nrho yam tsis muaj teeb meem cov rog thiab carbohydrates.
Casein - dab tsi yog nws?
Casein yog ib qho protein ntau nrog kev ua haujlwm ntev. Cov khoom nyoos rau kev zwm ntawm cov ntaub ntawv yog cov mis, curdled nrog qhov sib ntxiv ntawm cov tshwj xeeb enzymes. Tau txais mus rau hauv plab, qhov protein tsis yaj nyob rau hauv pais plab kua txiv, tab sis yuav hloov mus rau hauv ib lub gel ntawm cov amino acids. Nws yuav siv 5-7 teev los zom lub cev. Qhov no yog qhov txawv ntawm casein thiab whey proteins - lub tom kawg yog digested sai sai.
Nyob rau hauv txoj kev ntawm digestion ntawm bioadditives tseem ceeb amino acids, phosphorus thiab calcium, tsim nyog rau tus neeg ncaws pob lub cev rau kev ua haujlwm ntawm lub cev tsis tu ncua, raug tso tawm. Casein protein nyob rau hauv nws daim ntawv dawb huv yog ib tug dawb hmoov, lub saj tsis pronounced, nws resembles tsev cheese. Cov khoom yog ntuj, tsis muaj tshuaj lom neeg additives thiab dyes.
Casein protein - muaj pes tsawg leeg
Lub protein micellar muaj magnesium, potassium, calcium, sodium thiab cov amino acids. Cov kab mob amino acid ntawm casein muaj xws li 10 qhov tseem ceeb amino acids. Hauv 100 grams cov protein ntshiab, lawv suav rau 47 grams:
- 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 - raug mob los yog nyiaj pab?
Casein protein yog lub hauv paus ntawm cov khoom noj khoom haus uas yuav tsum tau los ntawm cov kis las mus rau txeeb thiab txuag cov leeg pob. Tus protein maj mam muab nqis, muab lub cev nrog kev noj haus ib hnub thiab hmo ntuj. Nws tuaj yeem siv ua zaub mov noj vim tsis muaj roj thiab carbohydrates. Qhov tsawg thiab yooj yim ntawm manufacturing ib qho kev ua si ntxiv coj mus rau cov tsos ntawm casein ntawm questionable zoo nyob rau hauv kev ua lag luam. Nws tuaj yeem tsim kev puas tsuaj rau kev noj qab haus huv.
Qhov txiaj ntsim thiab kev tsim txom ntawm casein protein yog kawm los ntawm cov kws txawj ua haujlwm thoob plaws ntiaj teb. Lawv ntseeg hais tias kom muaj lub cev muaj zog ncaws pob xav tau 3 gram ntawm cov protein ib kilogram ntawm qhov hnyav. Nrog rau kev kawm loj, qhov xav tau rau protein nce mus rau 4-6 grams ib kilogram ntawm qhov ceeb thawj. Overdosing ntawm kev noj tshuaj pab kev noj qab haus huv tuaj yeem ua mob rau ib tus neeg kis las.
Cov txiaj ntsig ntawm Casein Protein
Vim li cas koj thiaj xav tau cov ntaub ntawv rau lub cev? Nws yog nyob rau hauv cov pab pawg neeg ntawm cov kua mis proteins, cov hauj lwm zoo uas yog ob zaug siab tshaj hais tias ntawm cov proteins zaub. Cov khoom pub nkag tuaj yeem accelerates tus sau ntawm cov nqaij pob txha thiab saib xyuas nws txoj kev loj hlob thaum lub caij thiab tom qab kawm nyob hauv kev nrog. Casein qeeb digested thiab ntev saturates lub cev nrog cov amino acids uas zoo. Cov kev tshawb fawb los ntawm cov kws tshawb fawb los ntawm ntau lub teb chaws lees paub tias cov ntaub ntawv ua ntau dua zoo dua cov khoom noj uas muaj protein ntau. Qhov txiaj ntsim ntawm ib qho khoom noj khoom haus muaj bioactive yog raws li nram no:
- Lub synthesis ntawm protein nyob rau hauv lub cev yog ceev. Qhov no tseem ceeb heev rau lub sij hawm ntawm "ziab", thaum cov khoom noj yog txo kom tsawg.
- Lub cev tau txais ib qho khoom noj muaj txiaj ntsim zoo rau hauv qhov yuav tsum tau ntim. Yuav kom ua tiav qhov zoo sib xws nrog kev pabcuam ntawm cov khoom noj tsis zoo.
- Casein protein tawm qhov kev tshaib plab rau 6-8 xuab moos.
- Amino cov acids, uas yog ib feem ntawm nws, accelerate tus txheej txheem ntawm roj hlawv , thiaj li protein siv yog ib tug txhais tau tias kom poob phaus.
- Thaum noj ib qho tshuaj ntxiv, qhov kev pheej hmoo ntawm kev raug mob txo, uas tau piav qhia los ntawm cov ntsiab lus calcium uas tsim nyog kom ntxiv dag zog rau cov pob txha.
Casein - raug mob
Dab tsi yog qhov raug mob ntawm casein rau tib neeg? Proteins muaj kev ruaj ntseg yog tias noj ntawm tus kws muag khoom pom zoo. Muaj cov kev mob tshwm sim, uas tau piav qhia los ntawm cov ntshav siab uas muaj kua txiv qaub thiab cov tib neeg lub cev. Raug mob yog tshwm sim hauv qab no:
- Tshaj qhov nyhav thaum siv cov ntaub ntawv hauv qhov loj. Cov khoom muaj calorie, nrog rau ntau tshaj ntawm cov protein nyob rau hauv lub cev, lub rog txheej nce nyob rau hauv volume.
- Teeb meem nrog lub siab thiab ob lub raum - lawv tshwm sim vim yog lub nra hnyav ntxiv ntawm lub cev yog tias muaj ntau dhau.
- Kev ceeb rau cov ntaub ntawv yog tshwm sim los ntawm pob liab, khaus, liab ntawm daim tawv nqaij. Cov tshuaj tiv thaiv no yog raug rau cov neeg uas muaj tus mob lactose intolerance.
- Nyob rau hauv tsawg zaus, muaj mob siab nyob rau hauv lub plab, kem plab .
Casein - Hom
Manufacturers tsim cov ntaub ntawv ntawm peb hom: lub hlwb, cov ntaub ntawv, cov ntaub ntawv pov thawj. Lawv txawv nyob rau hauv cov cuab yeej ntawm ntau lawm, muaj pes tsawg leeg thiab kev ua.
- Micellar casein yog tsim los ntawm tus qauv ntawm cov kua yeeb. Hauv cov txheej txheem ntau lawm, rooj plaub raug sib cais los ntawm roj thiab cov av. Tus qauv ntawm cov protein ntau yog tsis ua txhaum, nws cov khoom yog fwm. Qhov no hom ntawm cov protein yog digested yooj yim, tab sis ntev (8-9 teev). Hauv dej thiab lwm yam tshuaj, nws tsis yaj tag, yog li cocktails raws li nws muaj ib cov tuab sib xws.
- Caseinate yog 90% protein, thiab 10% calcium, potassium thiab sodium. Nws dissolves nyob rau hauv dej, manufacturers feem ntau muaj nws nyob rau hauv cov nyob tus yeees ntawm npaj txhij-ua zog cocktails.
- Casein hydrolyzate yog tsim los ntawm acid hydrolysis. Nws suav cov tshuaj amino acid thiab peptides. Qhov kev siv roj ntsha tuaj yeem ceev nrooj ntawm lub cev, feem ntau siv los ua ib qho khoom noj ntawm tus me nyuam mos noj.
Cov khoom noj dab tsi muaj casein?
Dab tsi yog casein thiab cov khoom dab tsi yuav hloov tau cov khoom xyaw biologically? Casein yog ib cov kua qaub mis, rau hauv kom txaus rau lub cev nws muaj nyob hauv cov mis nyuj thiab cov khoom noj siv mis. Nws ntau qhov sib txawv hauv ntau cov khoom ntawm tib pawg:
- nyuj cov kua mis - 80% ntawm casein;
- tshis mis nyuj - 80%;
- cheese tawv - 30%;
- muag cheese - 28%;
- cheese hauv brine - 25%
- tsev cheese roj cov ntsiab lus ntawm 15-23% - 22%;
- tsev cheese nrog roj cov ntsiab lus 0-1,8% - 18%;
- qaub cream 20% - 15%;
- kefir 2.5% - 15%;
- yoghurt tsis muaj additives - 9%;
- Sweet cheese curd - 9%;
- Sweet yogurt - 6%.
Muaj cov kis las uas muaj lwm cov protein ntau nrog rau cov khoom noj uas tsis tshua muaj rog tsev cheese thiab lwm cov khoom noj siv mis. Qhov tswv yim ntawm kev noj haus no haum rau kev txaus siab kev tshaib plab, tab sis raws li ib qhov chaw ntawm cov protein nyob rau hauv qhov yuav tsum tau muaj, nws tsis haum. Nyob rau hauv 100 grams ntawm tsev cheese nws muaj tsis muaj ntau tshaj 20 grams, thiab nyob rau hauv lub tiav kev casein nws yog 90 grams. Curd, kefir, yogurt yog zoo rau kev noj haus raws li ib qho ntxiv mus rau biologically active additive, thiab tsis es tsis txhob nws.
Yuav ua li cas noj cov ntaub qhwv protein?
Vim li cas kuv thiaj xav tau cov ntaub ntawv? Rau recruitment thiab tuav tseg ntawm cov leeg pob, kom quench tshaib plab hauv txoj kev poob phaus. Cov sij hawm txais tos thiab tus xov tooj nyob ntawm qhov laj thawj. Qhov yoojyim tshaj yog kom yaj cov hmoov hauv cov mis thiab haus nws li cocktail. Yuav txhim khu lub saj, vanilla, cinnamon los yog cocoa yog ntxiv rau nws thiab tov nyob rau hauv ib lub shaker. Casein yog qaug cawv rau hauv nws daim ntawv dawb huv, thiab txhim khu cov nyhuv yog tov nrog whey protein .
Kuv yuav siv cov ntaub ntawv thaum twg kuv xav tau cov nqaij thiab thaum lub ziab tas li cas? Muaj ib txoj kev cai thoob ntiaj teb uas cov neeg ncaws pob tuaj yeem qhia lawv tus kheej:
- 40 grams of additive ua ntej yuav mus pw - thaum lub sij hawm lub sijhawm ntawm cov leeg qhov nce.
- 20 grams hmoov, diluted nyob rau hauv dej los yog mis nyuj, 3-4 zaug ib hnub ntawm nruab nrab - thaum lub sij hawm "ziab".
- 35 grams ib hnub, yog tias tus neeg ncaws pob yuav tsum plam tsev neeg.
Casein rau qhov hnyav nce
Kom mob loj, ua kom muaj kev noj qab haus huv rau lub cev thiab ua rau kom muaj kev ruaj siab ntxiv, casein yog qaug dej qaug cawv yav hmo ntuj nyob rau hauv cov nyiaj uas tau qhia los ntawm cov leeg. Nws raug tso cai rau nws nrog cov protein ntau whey - casein nourishes cov nqaij ntshiv rau ib hnub, thiab whey muaj protein ntau koom rau hauv kev tsim tawm ntawm qhov kev pabcuam, ua rau kom muaj tus kabmob loj hlob thaum nruab hnub. Casein tom qab qoj ib ce coj los txhim khu anabolism. Ua li no, nws yog tov nrog whey protein nyob rau hauv ib qho ratio ntawm 1: 2.
Casein protein rau qhov poob phaus
Casein rau qhov poob phaus tsis ua mob rau kev noj qab haus huv, yog tias koj ua raws li kev siv tshuaj. Lub cocktail yog npaj los ntawm ib cov hmoov protein diluted nyob rau hauv dej. Koj tuaj yeem haus dej rau txhua lub sijhawm, tab sis kev pom hnub thiab yav tsaus ntuj yog suav tias, thaum lub qab los noj mov los yog muaj lub siab xav noj qab zib, hmoov av. Cov protein dulls qhov kev xav ntawm kev tshaib plab , saturates lub cev nrog cov zaub mov tsim nyog thiab cov amino acids.
Qhov kev txais tos ntev npaum li cas yog nyob ntawm thawj qhov hnyav thiab qhov kev xav tau. Lub tswv yim ntawm poob phaus - noj cov kev noj haus ntxiv es tsis txhob noj 1-2 khoom noj txom ncauj. Ib koob ntawm hmoov rau qhov kev xaiv no yog 20 grams. Casein yuav tau noj 4-5 zaug ib hnub twg nruab nrab ntawm cov zaub mov, tsis pub tshaj qhov noj txhua hnub. Rau qhov poob phaus 40-50 gram ntawm cov tshuaj noj ib hnub twg yuav txaus.
Qhov zoo tshaj plaws Casein Protein
Qhov kawg tshwm sim nyob ntawm qhov zoo ntawm cov khoom. Thaum xaiv nws, ib tug yuav tsum tau coj los ntawm cov qeb duas ntawm casein protein thiab lub koob npe nrov ntawm lub khw muag khoom. Cov khoom noj uas tsis tshua zoo tshaj plaws nyiam cov nqi pheej yig, tiam sis tsis yog cov nyhuv yam ua rau mob tshwm sim. Cov thawj coj nyob rau hauv feem ntawm cov khoom noj khoom haus kev noj haus yog tsim nyog tau xaiv cov hom nram qab no:
- Kub Txheem los ntawm Hom Khoom Noj Uas Zoo tshaj plaws . Nrog rau ib qho ntsuas diav, lub cev tau txais 34 grams ntawm cov protein, uas muaj 24 grams casein protein tsis muaj impurities.
- Elite Casein los ntawm hom tshuaj Dymatize . High-quality additive, uas muaj tag nrho cov tsim nyog kab kawm. Ib rab diav muaj 24 grams protein.
- Casein los ntawm lub tuam txhab MusclePharm rau 80% muaj mis nyuj protein.
- Casein Pro los ntawm Universal Nutrition hom yog muaj protein ntau tsis muaj impurities. Lub additive yuav thov gourmets nrog flavors ntawm vanilla, chocolate, cream.