No ke aha ʻo Casein kekahi o nā protein maikaʻi loa āu e lawe ai

Anter

• E like me Whey, ua loaʻa mai ʻo Casein i ka waiū
• ʻOi aku ka lōʻihi o kā Casein e ʻeli ʻana ma mua o ka Whey
• He maikaʻi loa ka Casein Protein no ka ulu ʻana o ka mākala
• Loaʻa paha iā Casein i nā pono maikaʻi loa no kou olakino
• He hopena ʻino paha kona?
• ʻO ka A1 vs A2 Controversial
• Pehea e hoʻonui ai me Casein a hoʻonui i nā pono
• Lawe i ka Home Message

ʻO Casein kahi protein-waiū waiū lohi e lawe pinepine ʻia e ka poʻe i mea hoʻohui.

Hoʻokuʻu mālie ia i nā amino acid, no laila lawe pinepine ka poʻe ma mua o ka hiamoe ʻana e kōkua ai me ke ola ʻana a hoʻemi i ka haʻihaʻi ʻana o nāʻiʻo ke hiamoe lākou.

Ua hōʻike ʻia kekahi mau noiʻi e kōkua ana i ka hoʻonui ʻana i nā mākala, me kahi tona o nā keu pono ʻē aʻe.

E like me Whey, ua loaʻa mai ʻo Casein i ka waiū

Loaʻa i ka waiū ʻelua ʻano protein - casein a me whey. ʻO Casein he 80% o ka protein waiū, ʻoiai ʻo 20% ka whey.

Mālama mālie ʻo ka kininina protein, ʻoiai ka protein wikiwiki i ʻānai koke ʻia. He ʻokoʻa nui kēia ma waena o kēia mau protein protein waiū kaulana ʻelua.

E like me nā proteins holoholona ʻē aʻe, he kumu protein piha ka casein. Hāʻawi ia i nā amino acid pono āpau e pono ai i kou kino no ka ulu a me ka hoʻoponopono ʻana ().

Aia pū kekahi me nā protein āpau a me nā meaola bioactive, kekahi o ia mau mea he olakino olakino (,).

ʻElua ʻano nui:

• Pahu case: ʻO kēia ke ʻano i makemake nui ʻia a ʻai lohi ʻia.
• Casein Hydrolyzate: Hoʻopili ʻia kēia palapala a komo koke.

Loaʻa i kahi 33-gram (1.16-auneke) o ka paona casein protein pauka he 24 gram o ka protein, 3 gram o carbs a me 1 gram o ka momona (4).

Loaʻa paha iā ia nā micronutrients like ʻole (e like me ka calcium), akā e loli ke ʻano kikoʻī e pili ana i ka brand.

No ka waiū ka protein protein. ʻO ia kahi protein protein lohi i ka loaʻa ʻana o nā amino acid pono āpau e pono ai i kou kino.

ʻOi aku ka lōʻihi o kā Casein e ʻeli ʻana ma mua o ka Whey

Kaulana nui ʻia ʻo Casein ma ke ʻano he protein "hoʻokuʻu-manawa" ma muli o ka lohi o ka lawe ʻana i ka ʻōpū.

ʻO kēia ka mea e hānai i kāu mau hunaola me nā waikawa amino i kahi pae haʻahaʻa ma kahi o kahi manawa lōʻihi.

Hiki iā ia ke kōkua i kāu mau hunaola e synthesize i ka protein, ʻoiai i nā manawa ke wā e wāwahi nei kou kino i kāna mau mākala ponoʻī e hānai iā ia iho, e like me ka wā ʻaʻole ʻoe e ʻai no kekahi manawa (,).

No kēia kumu, ua kapa ʻia ʻo "anti-catabolic" a kōkua i ka hōʻemi ʻana i ka haʻihaʻi o nā mākala ().

ʻO kahi haʻawina i hoʻāʻo i ka wikiwiki o ka digestion ma o ka hāʻawi ʻana i nā mea komo me ka casein a i ʻole ka haʻalulu protein whey. Nānā nā kānaka noiʻi i ka ʻike ma loko o ka amino amino acid, kikoʻī ʻia i nā leucine acid amino kī, no ʻehiku mau hola ma hope o ke komo ʻana ().

E like me kāu e ʻike ai ma lalo, ua loaʻa iā lākou kahi spike wikiwiki a ʻoi aku ka nui mai ka protein whey ma muli o ka wikiwiki o ka lawe. ʻOiai kahi piko mua liʻiliʻi, ua kū mau nā pae casein i ka hala o ka manawa.

Ma kahi noiʻi ʻē aʻe, ua hāʻawi nā mea noiʻi i ka poʻe komo i kekahi o ka whey a i ʻole ka casein protein a laila ana i kā lākou ana o ka digestion ma ke kālailai ʻana i nā pae kahe o ka amino acid, leucine, ma kahi o ʻehiku hola.

Ua ʻike lākou i ka piʻi ʻana o nā leucine 25% kiʻekiʻe i loko o ka whey protein group, e hōʻike ana i ka wikiwiki o ka digestion ().

ʻO kēia ka hōʻemi ʻana o ka hui casein i ka nui o nā protein i puhi ʻia no ka wahie ma kahi o ʻehiku hola. ʻO ia ka hoʻomaikaʻi ʻana i ka pale kaulike net, kahi kumu nui no ka ulu ʻana o nā mākala a me ka paʻa ʻana ().

Anati-catabolic kēia protein. Hoʻoemi ia i ka haki ʻana o ka protein i loko o ke kino ma muli o ka lohi o ka digestion rate a me ka hoʻomau ʻana o ka hoʻolako ʻana i nā amino acid i nā pūpū muscle.

He maikaʻi loa ka Casein Protein no ka ulu ʻana o ka mākala

Ua hoʻohana nā bodybuilder a me nā mea haʻuki i kēia waihona no nā kenekulia.

E like me nā proteins holoholona ʻē aʻe, loaʻa iā ia nā amino acid pono āpau i hiki ʻole i kou kino ponoʻī ke hana kūlohelohe. ʻO ka mea nui, hāʻawi ia i kahi nui o nā leucine, nāna e hoʻomaka i ka synthes protein muscle (,,).

Inā ʻoe e hoʻopau wale i kahi haʻahaʻa o ka protein, kōkua paha ia iā ʻoe e hoʻonui i ka ulu ʻana o nā mākala ma ka hoʻonui ʻana i kāu protein protein ().

Hoʻohālikelike hoʻokahi noiʻi i ka poʻe i lawe i ka casein i ʻelua mau hui ʻē aʻe. Pau kekahi i ka protein whey a ʻaʻohe protein i kekahi.

Ua ʻike nā kānaka noiʻi ua loaʻa i ka hui casein ka pāpālua o ka ulu ʻana o ka mākala a ʻekolu hoʻi ka lilo ʻana o ka momona ke hoʻohālikelike ʻia i ka hui placebo. Ua ʻike ka hui casein i ka lilo o ka momona ma mua o ka hui whey ().

Hoʻonui paha ia i ka puʻupuʻu lōʻihi e ka hoʻoliʻiliʻi ʻana i ka breakdown protein. Kū kēia hana i kēlā me kēia lā ke haʻahaʻa kou kino i ka ikehu a me nā amino acid. Hoʻoikaika ʻia i ka wā hoʻoikaika a hoʻemi kino (,,).

No kēia kumu, hoʻohana pinepine ʻia ka casein i ka pō e pale ai i ka haki pūmua i hiki ke hana, ʻoiai hele ʻoe i loko o kahi manawa lōʻihi me ka ʻole o ka meaʻai ke hiamoe ʻoe.

I hoʻokahi noiʻi, ua lulu kahi casein protein i mua o ka hiamoe kōkua i nā kāne ikaika i ka hoʻonui ʻana i ka nui o ka nui muscle 2 e 8.4 cm2 i ka hui hoʻohui, hoʻohālikelike ʻia me 4.8 cm2 i ka hui hoʻomaʻamaʻa wale (15).

Ua ʻike lākou i ka hui casein i hoʻonui i ka ikaika i kahi nui, a i ʻole ma kahi o 20% ʻoi aku ma mua o ka pūʻulu hoʻomaʻamaʻa wale nō.

E like me ka whey, ua hōʻike pinepine ʻia ka casein e hoʻonui i ka ulu ʻana o ka mākala a me ka ikaika ke hoʻohui ʻia me ka hoʻomaʻamaʻa kūʻē. Hiki ke kōkua pū me ka lilo o ka momona.

Loaʻa paha iā Casein i nā pono maikaʻi loa no kou olakino

Ua ʻike ʻia kekahi mau noiʻi mua e hiki i ka casein ke loaʻa nā pōmaikaʻi maikaʻi ʻē aʻe, e like me:

• Nā pono Antibacterial a me immune: Hōʻike kekahi o nā noiʻi cell e hāʻawi paha ia i nā pono antibacterial a me immune a hoʻemi i ke kiʻekiʻe o ke koko (,).
• Nā pae Triglyceride: Hoʻokahi kahi noiʻi ma 10 mau poʻe nui o ke kaumaha i ʻike ua hoʻemi ia i nā pae triglyceride ma hope o ka pāʻina ʻana e 22% ().
• Ka hoʻemi ʻana i nā radical manuahi: Kekahi o nā peptides i ka casein protein pauka paha i loaʻa nā hopena antioxidant a hakakā i ke kūkulu ʻia ʻana o nā radical free ((,,).
• Lilo momona: Ua ʻike ʻia kahi haʻawina hoʻomaʻamaʻa he 12 hebedoma i ka lilo o ka momona awelika ma waena o ka poʻe e lawe ana i ka waihona i ʻekolu mau manawa i ʻoi aku ma mua o kahi hui placebo ().

ʻOiai ʻoi aku ka nui o nā noi kanaka, hōʻike ka noiʻi mua i ka casein i mea e hoʻomaikaʻi ai i nā ʻaoʻao o ke olakino, e like me ka hoʻohaʻahaʻa ʻana i nā triglycerides a me ke kōkua ʻana me ka pohō kaumaha.

He hopena ʻino paha kona?

ʻO ka moʻo kaʻola i loaʻa i ka protein kiʻekiʻe ke kumu o ke olakino i hoʻopau pinepine ʻia i nā manawa he nui.

Ua hōʻike koʻikoʻi nā noiʻi pololei a me nā loiloi ʻaʻohe hopena maikaʻi ʻole i nā kānaka olakino.

ʻO ka mea koe wale nō ka poʻe me ʻānō ka maʻi aʻaʻai a i ʻole ke akepaʻa, ka mea pono e kaupalena i kā lākou protein protein (,,).

Inā ʻoe e lawe i 1-2 scoops o ka casein i kēlā me kēia lā, a laila ʻaʻole paha ia e loaʻa nā hopena ʻē aʻe i ʻike ʻia, waiho wale ʻia nā mea koʻikoʻi.

ʻO ka ʻōlelo ʻia, maʻi kekahi poʻe i ka casein a i ʻole intolerant i ka lactose, i ʻike pinepine ʻia i nā mea liʻiliʻi me ka waihona.

Hiki i nā kānaka ʻē aʻe ke hele a momona a i ʻole ʻike i nā hōʻailona digestive ʻē aʻe, akā pili kēia i ka mea.

E like me ka whey, palekana ka casein protein no ka ʻai kanaka. E like me ke kūkākūkā ma luna, loaʻa paha iā ia kekahi mau pōmaikaʻi lōʻihi lōʻihi no kou olakino.

E like me nā kumuwaiwai o ka protein, palekana ia no ka hoʻohana mau ʻana a hāʻawi paha i nā pono olakino lōʻihi.

ʻO ka A1 vs A2 Controversial

Hana nā ʻano like ʻole o nā bipi i nā protein casein ʻokoʻa iki.

ʻO kekahi o nā protein i ka casein (i kapa ʻia ʻo beta-casein) i kekahi mau ʻano. ʻO ka hapa nui o ka waiū o ka bipi i loko o kahi hui o A1 a me A2 beta-casein, akā ʻo ka waiū o kekahi ʻano hānai aia iā A2 beta-casein wale nō.

Ua hoʻomaka kekahi mau noiʻi noiʻi e loulou iā A1 beta-casein i nā pilikia olakino e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (,,).

Eia nō naʻe, ʻaʻole mamao ka noiʻi nānā ʻana mai kahi hopena a hōʻike wale i nā hui, kahi e hilinaʻi ʻole ai i ka meaʻai. ʻO nā noiʻi ʻē aʻe ma A1 beta-casein ʻaʻole loaʻa nā hopena maikaʻi ʻole (,).

Ke hoʻomau nei ka noiʻi a me ka hoʻopaʻapaʻa ma A1 a me A2 beta-casein, akā i kēia manawa ʻaʻole paha kēia kahi mea āu e hopohopo ai. Inā pili ʻoe, a laila hiki iā ʻoe ke heluhelu hou aʻe i kēia ʻatikala ma aneʻi.

Hōʻike kekahi mau noiʻi nānā i nā pilikia olakino mai ka ʻai ʻana i ka A1 beta-casein, akā mamao loa ka noiʻi ʻana mai ka hopena.

Pehea e hoʻonui ai me Casein a hoʻonui i nā pono

ʻO ka casein protein pauka kahi kumu kiʻekiʻe o ka protein i kūpono loa.

Inā ʻoe e lawe ana ma mua a ma hope paha o kahi hoʻolālā, a laila kūpono ke hoʻohana i kahi ʻano wikiwiki e like me ka casein hydrolyzate - a i ʻole hiki iā ʻoe ke lawe wale i ka protein whey.

ʻO ka hapa nui o ka poʻe i hoʻopiha me ka casein ke lawe nei ia ma mua o ka hiamoe.

ʻO kahi laʻana, hiki iā ʻoe ke ʻai i 1-2 scoops (25-50 gram) o ka pauka pūnaina casein i hui pū ʻia me ka wai. Hiki iā ʻoe ke waiho wale i ka casein a me ka wai i loko o kahi ʻōmole haʻalulu a kāwili ʻia i kēlā ala, a i ʻole ka blender me kekahi hau.

Hiki iā ʻoe ke hoʻokomo iā ia i loko o ka pola a hoʻowali iā ia me ka wai a hiki i ka like ʻana o ka pudding, a laila waiho i loko o ka pahu hau no 5 mau minuke. A laila ʻono iki e like me ka ʻaikalima a i ʻole ka hau hau, keu hoʻi me ka ʻono e like me kokoleka a vanilla paha.

Ke ʻōlelo ʻia, hiki iā ʻoe ke kiʻi i ka nui o ka casein mai nā huahana waiū kūlohelohe. ʻO ka waiū, yogurt maoli a me ka tī he kiʻekiʻe loa i kēia protein.

Nā ala kaulana e loaʻa ai ka nui o nā protein waiū me ka ʻole o nā calorie e komo pū me ka ʻai ʻana i ka tī liʻiliʻi a i kahi yogurt kūlohelohe protein kiʻekiʻe.

He nui nā hoʻohana a ka pūnaona Casein a hiki ke hoʻohana ʻia i kēlā me kēia lā e hoʻonui i ka nui o ka protein i loko. ʻOi aku paha ka maikaʻi o ka lawe ʻana ma mua o ka hiamoe, a inā ʻoe e hele ana no nā wā lōʻihi me ka ʻole o ka meaʻai.

Lawe i ka Home Message

ʻO Casein kahi protein protein lohi i hiki ke hoʻonui i ka ulu ʻana o nā mākala a kōkua i ke ola ʻana ma hope o ka hoʻoikaika kino.

Lawe iā ia ke hoʻomaikaʻi i kou olakino, a hoʻonui i kāu huina protein i kēlā me kēia lā. He mea nui kēia i ka pohō kaumaha a me ka ulu ʻana o nā mākala.

E hoʻāʻo e lawe i 1-2 scoops o ka casein protein pauka a i ʻole ke aniani nui o ka waiū ma mua o ka hiamoe e hoʻomaikaʻi ai i ka hoʻōla a hoʻemi i ka haki protein.

I ka hopena o ka lā, casein kahi kumu i hoʻoliʻiliʻi nui ʻia o ka protein maikaʻi. ʻAʻole ʻoe e hoʻohoka inā hoʻāʻo ʻoe.

Nā mea hou aʻe e pili ana i ka protein:

• 10 Nā pono olakino e pili ana i ka olakino Whey Protein
• Pehea e kōkua ai nā Shakes Protein iā ʻoe e lilo i ka kaumaha a me ka momona o ka ʻōpū
• ʻO 7 ʻano maikaʻi loa o ka pauka Protein
• 10 Nā Kumu Pūnaewele ʻEpekema e ʻAi Hou i ka Protein