He aha ka ʻokoʻa ma waena o Casein a me Whey Protein?

Anter

• Mai ka waiū mai lāua ʻelua
• Hoʻokomo kou Kino i ka Casein Protein Ma mua o ka Whey
• ʻOi aku ka maikaʻi o ka Whey Protein ma mua o Casein no ke kūkulu ʻana i ka mākala
• Loaʻa i nā mea ʻelua nā hui pono ʻokoʻa
• ʻO Protein Casein
• Whey Protein
• ʻO ke keu pono o ka protein i kāu papaʻai
• ʻO wai ka mea maikaʻi loa iā ʻoe?
• Pehea e ho ohana
• Ka Laina Lalo

Nui aʻe nā ʻano o ka pauka protein i ka mākeke i kēia lā ma mua o ka wā ma mua - mai ka laiki a me ka hemp a i nā mea kolo.

Akā ʻelua mau ʻano protein i kū i ka hoʻāʻo o ka manawa, i koe maikaʻi a mahalo ʻia i nā makahiki: casein a me whey.

ʻOiai nā mea ʻelua mai ka waiū, ʻokoʻa loa lākou.

ʻImi kēia ʻatikala i nā ʻokoʻa ma waena o ka casein a me ka protein whey, ko lākou mau pono olakino a pehea e koho ai i ka mea kūpono no kāu mau pono.

Mai ka waiū mai lāua ʻelua

ʻO Casein a me whey nā ʻano protein ʻelua i loaʻa i ka waiū o ka bipi, e hana ana i 80% a me 20% o ka protein waiū pākahi ().

ʻO lākou nā protein kiʻekiʻe, no ka mea, loaʻa lākou i nā amino acid pono āpau, kahi āu e kiʻi ai mai ka meaʻai mai hiki ʻole i kou kino ke hana iā lākou. Hoʻohui, maʻalahi ka ʻai a lawe ʻia ().

ʻO nā casein a me nā whey nā huahana o ka hana tī.

I ka wā cheesemaking, hoʻohui ʻia nā enzyme kūikawā a i ʻole nā ​​waikawa i ka waiū wela. Hoʻokumu kēia mau ʻenemika a i ʻole nā ​​waikawa i ka casein i ka waiū e coagulate, a i ʻole hoʻololi i kahi paʻa paʻa, hoʻokaʻawale ʻia mai kahi mea wai.

ʻO kēia mea wai ka protein whey, a laila holoi a maloʻo i loko o kahi ʻano pauka no ka hoʻohana ʻana i nā huahana meaʻai a i ʻole nā ​​mea hoʻopiliʻai.

Hiki ke holoi a hoʻomaloʻo ʻia nā koena o ka casein i koe e hana i kahi pauka protein a hoʻohui ʻia i nā huahana waiū, e like me ka tī liʻiliʻi.

ʻO nā casein a me nā whey nā protein i hoʻokumu ʻia i ka waiū a me nā huahana byproductions o ka tī.

Hoʻokomo kou Kino i ka Casein Protein Ma mua o ka Whey

ʻO kekahi o nā ʻokoʻa koʻikoʻi ma waena o ka casein a me ka protein whey ka wikiwiki o kou kino e lawe iā lākou.

Wāwahi kou kino i ka protein i loko o nā mole mole he nui i kapa ʻia nā amino acid, ka mea e holo i loko o kou kahena a hiki i ka wā e komo ai lākou.

Hoʻokiʻekiʻe ʻia nā pae o kēia mau amino acid i loko o kou koko no ʻehā a ʻelima mau hola ma hope o kou hoʻopau ʻana i ka casein akā 90 mau minuke wale nō ma hope o kou ʻai ʻana i ka whey ().

ʻO kēia no ka mea ʻeli nā protein ʻelua i nā helu like ʻole.

E like me ka hana ʻana i ka cheesemaking, hana ka casein i nā curd i ka manawa i hōʻike ʻia i nā waikawa i kou ʻōpū. Hoʻolahalaha kēia mau kōpaʻa i ka digestion o kou kino a me nā kaʻina hana omo.

No laila, hāʻawi ka casein protein i kou kino me kahi lohi, hoʻokuʻu mau o nā amino acid, e kūpono ana ma mua o ka hoʻokēʻai ʻana, e like me ka hiamoe (,,).

Ma ka ʻaoʻao ʻē aʻe, no ka mea ʻoi aku ka wikiwiki o kou kino i ka ʻai a lawe i ka protein whey, hana ia i ka bookend maikaʻi loa i kāu hana, no ka mea, e hoʻomaka ana ia i ka hoʻoponopono hou ʻana i nā mākala a me ke kūkulu hou ʻana (,, 9).

Holo mālie ʻo Casein protein i ka wā e ʻeli koke ai ka whey. ʻO kēia mau ʻokoʻa i nā helu lawe hānai e maikaʻi ai ka protein casein ma mua o ka hiamoe a me ka protein whey protein maikaʻi no kāu hana.

ʻOi aku ka maikaʻi o ka Whey Protein ma mua o Casein no ke kūkulu ʻana i ka mākala

ʻAʻole kūpono ʻoi aku ka protein Whey no ka hoʻomaʻamaʻa no ka mea ua komo koke ia akā ma muli nō hoʻi o kāna profile amino acid.

Loaʻa iā ia nā leucine amino chain (BCAAs) leucine, isoleucine a me valine, ʻoi aku ka nui o nā amino acid histidine, methionine a me phenylalanine ().

ʻOiai he mea nui nā amino acid pono a pau no ke kūkulu ʻana i nā mākala, ʻo ka leucine ka mea nāna e hoʻomaka i ke kaʻina ().

Ma ke ʻāpana o kāna ʻike leucine kiʻekiʻe aʻe, hoʻonāukiuki ka protein whey i ka synthes protein muscle - ke kaʻina e ulu ai nā mākala - ʻoi aku ma mua o ka casein, keu hoʻi ke hoʻopau ʻia i ka tandem me kāu hana (,,).

Eia nō naʻe, ʻaʻole maopopo inā ʻo kēia stimulate ʻoi aku ka nui o ka synthes protein i nā hopena i ka ulu ʻana o nā mākala i ka wā lōʻihi.

He aha ka maopopo o kāu loaʻa ʻana o ka protein i loko o ka papa o kēlā me kēia lā ka wānana ikaika loa o ka nui o ka mākala a me ka ikaika ().

Hiki paha i ka profile acid amino's Whey protein ke hoʻonāukiuki i ke kaʻina hana muscle ma mua o ka casein.

Loaʻa i nā mea ʻelua nā hui pono ʻokoʻa

ʻO ka casein a me ka protein whey i loko o nā peptide bioactive ʻokoʻa, nā mea hoʻohui e pono ai kou kino ().

ʻO Protein Casein

Aia ʻo Casein i mau peptide bioactive i hōʻike ʻia e pōmaikaʻi ai i kāu ʻōnaehana pale a me nā digestive (,).

ʻO kekahi peptides bioactive i loaʻa i ka casein e pōmaikaʻi hoʻi i kou puʻuwai ma ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko a me ka hoʻēmi ʻana i ka hoʻokumu ʻia ʻana o ke koko (,).

Hana like kēia mau peptides i nā mea hoʻohālikelike angiotensin-hoʻololi i nā enzyme (ACE), kahi papa o nā lāʻau i kuhikuhi pinepine ʻia e kaohi i ke kahe o ke koko.

Hoʻopili pū lākou a lawe i nā minelala e like me ka calcium a me ka phosphor, e hoʻomaikaʻi ana i kā lākou digestibility i kou ʻōpū (,).

Whey Protein

Loaʻa ka protein Whey i kekahi mau protein protein i kapa ʻia immunoglobulins e hoʻonui i kāu ʻōnaehana pale ().

Hoʻomaopopo ʻia nā immunoglobulins i ka whey i nā waiwai antimicrobial, e luku ana a lohi paha i ka ulu ʻana o nā microbes weliweli, e like me ka bacteria a me nā mea hoʻomaʻi (,).

Ua hōʻike pū ʻia nā noiʻi holoholona a me nā paipu hoʻowalewale i kēia mau protein i hana i nā hopena antioxidant a kāohi i ka ulu ʻana o nā tumors a me ka maʻi ʻaʻai (,).

Eia kekahi, lawe kekahi immunoglobulins i nā meaola nui - e like me ka wikamina A - ma o kou kino a hoʻonui i ka lawe ʻana o nā meaola ʻē aʻe e like me ka hao ().

ʻO ka casein a me ka protein whey i loko o nā ʻano bioactive like ʻole e pōmaikaʻi ai i kou olakino ma nā ʻano lehulehu.

ʻO ke keu pono o ka protein i kāu papaʻai

Hāʻawi ka protein i nā kuleana nui i kou kino, e lilo ana i mea nui no kou olakino.

Aia kēia mau kuleana i ():

• Nā Enzim: Nā protein e hoʻokō i nā hopena kemika i kou kino.
• Nā Antibodies: Wehe kēia i nā mea ʻē haole, e like me nā mea ʻino, e kōkua i ke kaua ʻana i ka maʻi.
• Nā ʻelele: ʻO nā proteins he mau hormona, kahi hoʻohui i ka hōʻailona pūnaewele.
• 'Ole: Hāʻawi kēia i ke ʻano a me ke kākoʻo i kou ʻili, iwi a me nā ʻāʻī.
• Ka lawe a me ka waihona: Neʻe kēia mau protein i nā mea e like me nā hormona, nā lāʻau a me nā enzymes ma o kou kino.

Ma waho o kāna hana pono pilikino i kou kino, loaʻa i nā protein nā pono ʻē aʻe e like me:

• Lilo momona: Kōkua ka protein i ka lilo o ka momona ma ka hoʻemi ʻana i kou makemake a me ka hoʻoikaika ʻana i kāu metabolism (, 30,).
• Hoʻopili ke kō i ke kō: ʻO ka protein, ke hoʻopau ʻia ma kahi o nā carbs, hiki ke hoʻomaikaʻi i ke kaohi kō kō i nā poʻe me ka maʻi diabetes type 2, ().
• Puʻe koko: Hōʻike nā noiʻi i ka poʻe e ʻai nui i nā protein - me ka nānā ʻole i ke kumu - loaʻa ka haʻahaʻa o ke koko (, 35,).

Pili kēia mau pōmaikaʻi me ke kiʻekiʻe o ka protein i loko o ka nui, ʻaʻole pono me ka casein a me ka whey.

He mea nui ka protein i kou kino e ka hana ʻana ma ke ʻano he enzyme a me nā mea ʻāpala, a me ka hoʻoponopono ʻana i ke kō a me ke kahe o ke koko.

ʻO wai ka mea maikaʻi loa iā ʻoe?

Me kā lākou mau ʻāpana bioactive ʻokoʻa, ʻokoʻa iki ka whey a me ka casein protein i ka pili ʻana i kā lākou ʻike kino.

Kahi scoop maʻamau (31 gram, a i ʻole 1.1 auneke), loaʻa nā protein whey (37):

• Kalepona: 110
• Momona: 1 gram
• Kālika 2 gram
• Kumuʻiʻo: 24 gram
• Hao: 0% o ka Reference Daily Intake (RDI)
• Kalipuna: 8% o ka RDI

Kahi scoop maʻamau (34 gram, a i ʻole 1.2 auneke), loaʻa i ka casein protein (38):

• Kalepona: 120
• Momona: 1 gram
• Kalepona 4 gram
• Kumuʻiʻo: 24 gram
• Hao: 4% o ka RDI
• Kalipuna: 50% o ka RDI

E noʻonoʻo e loli paha kēia mau ʻike pono, pili i ka huahana kikoʻī āu e kūʻai ai, no laila e heluhelu pono i nā lepili.

He aha hou aʻe, aia kekahi mau kumu ʻē aʻe e noʻonoʻo ai:

• ʻOi aku ka pipiʻi o ka paukiko protein casein ma mua o ka whey.
• Hoʻomaʻamaʻa ʻo Whey protein i ka pauka ma mua o ka casein.
• ʻOi aku ka maikaʻi o ka paʻa a me ka ʻono o ka Whey protein powder ma mua o ka casein.

Hiki iā ʻoe ke kūʻai i nā kāwili protein, kahi i maʻa mau i ka hui o ka casein a me ka whey, e hāʻawi ana iā ʻoe i nā pono o kēlā me kēia.

ʻOkoʻa, hiki iā ʻoe ke kūʻai i nā pulu ʻelua pākahi a lawe i ka pauka protein ʻo whey me nā hoʻomaʻamaʻa, a laila casein ma mua o ka hiamoe.

Pehea e ho ohana

Hiki paha iā ʻoe ke kāwili i kēlā me kēia me ka wai a waiū paha. E lulu ka waiū i kou protein - ʻoi aku ka poʻe me ka casein - mānoanoa.

Inā hiki, kāwili i kāu protein protein a me ka wai me kahi ʻōmole blender a i ʻole kekahi ʻano blender ma kahi o kahi puna. ʻO ka hana ʻana pēlā e hōʻoia i kahi kūlike a me ka like o ka hoʻopuehu ʻia o ka protein.

Hoʻohui mau i ka wai, a ukali ʻia e ka scoop o ka protein. Mālama kēia kauoha i ka protein mai ka pipili ʻana i lalo o kāu ipu.

ʻO Casein a me ka protein whey i loaʻa i nā pono kū hoʻokahi. Ke hoʻoholo nei i kekahi ma luna o kekahi, makemake paha ʻoe e noʻonoʻo i ke kumukūʻai, mixability a me ka ʻono. He aha hou aʻe, hiki ke hoʻohui i nā ʻano ʻelua.

Ka Laina Lalo

ʻO ka Casein a me ka protein whey i loaʻa mai i ka waiū.

Kūlike lākou i nā manawa digestion - kiki ka digin mālie, hana maikaʻi ʻana ma mua o ka hiamoe ʻana, ʻoiai ka wikiwiki o ka ʻai ʻana a me ka maikaʻi no ka hoʻomaʻamaʻa a me ka ulu ʻana o nā mākala.

Loaʻa i loko o lāua ʻelua nā meaola bioactive i hiki ke hoʻonui i kāu ʻōnaehana pale a hāʻawi i nā keu pono ʻē aʻe.

Koho i kekahi ma luna o nā mea ʻē aʻe ʻaʻole pono e hāʻawi i nā hopena ʻoi aku ka maikaʻi ma ka hale hoʻoikaika kino a hoʻomaikaʻi paha i kou olakino, no laila koho i kahi āu e makemake ai a kūʻai paha i kahi kāwili i loaʻa i nā mea ʻelua.

Ma luna o nā mea āpau, e hoʻomanaʻo i ka nui o ka loaʻa ʻana o ka protein i kēlā me kēia lā.

ʻOiai he ʻokoʻa ko ka casein a me ka whey, hana nui kēlā me kēia i kou kino a hāʻawi i nā pono olakino he nui.