Vim li cas Casein Yog Ib Qhov Zoo Tshaj Plaws Koj tuaj yeem Txais

Zoo Siab

• Zoo li Whey, Casein Los Ntawm Cov Mis
• Casein Yuav Siv Sijhawm Loj Mus Ntau Kom Dig Ntau Tshaj Li
• Casein Protein Yog Qhov Siv Tau Rau Kev Loj Hlav
• Casein Yuav Muaj Lwm Yam Txaus Ntsig rau Koj Txoj Kev Noj Qab Haus Huv
• Puas Nws Puas Muaj Qhov Phom Sij Phim Sij?
• A1 vs A2 Kev sib cav
• Yuav Ua Li Cas Pab Ntxiv rau Casein thiab Pab Txhawb Kom Loj
• Nqa Ntawv Los Tsev

Casein yog qeeb-zom cov zaub mov mis uas cov neeg feem ntau coj los ua cov khoom noj ntxiv.

Nws tso tawm cov amino acids qeeb, yog li cov neeg feem ntau noj nws ua ntej yuav pw los pab nrog rov qab thiab txo cov leeg nqaij thaum lawv tsaug zog.

Ntau cov kev tshawb fawb pom tau tias nws pab txhawb txoj kev loj hlob ntawm cov leeg, nrog rau ib tev ntawm lwm cov txiaj ntsig.

Zoo li Whey, Casein Los Ntawm Cov Mis

Mis nyuj muaj ob hom protein - casein thiab whey. Casein yog 80% ntawm cov protein mis, thaum whey yog 20%.

Casein protein yog zom kom maj mam, thaum whey protein zom tau sai. Qhov no yog qhov sib txawv tseem ceeb ntawm ob qho ntawm cov nqaij ntshiv uas nrov tshaj plaws.

Zoo ib yam li lwm cov tsiaj muaj protein, casein yog ib qhov khoom tiav protein ntau. Qhov ntawd txhais tau tias nws muab tag nrho cov amino acids tseem ceeb uas koj lub cev xav tau kev loj hlob thiab kho ().

Nws tseem muaj ntau yam keeb kwm tshwj xeeb thiab cov tshuaj lom neeg lub cev, qee cov muaj cov txiaj ntsig kev noj qab haus huv (,).

Nws muaj ob daim ntawv tseem ceeb:

• Cov ntaub ntawv Micellar: Daim ntawv no nrov tshaj plaws thiab muaj maj mam zom.
• Casein Hydrolyzate: Daim ntawv no yog kev xav ua ntej thiab kev nqus sai.

Ib 33-gram (1.16-ooj) cov kaus poom ntawm cov hmoov casein protein hmoov muaj 24 grams protein, 3 grams carbs thiab 1 gram roj (4).

Nws kuj tseem yuav muaj ntau yam tshuaj micronutrients (xws li calcium), tab sis pes tsawg pes tsawg yuav txawv nyob ntawm lub hom.

Casein protein yog muab tau los ntawm mis. Nws yog cov protein ua qeeb-zom mov uas muaj txhua qhov tseem ceeb amino acids uas koj lub cev xav tau.

Casein Yuav Siv Sijhawm Loj Mus Ntau Kom Dig Ntau Tshaj Li

Casein yog qhov paub zoo tias yog "lub sijhawm tso tawm" protein vim tias nws qhov nqus qis hauv lub plab.

Qhov no txhais tau tias nws ua kom koj lub hlwb nrog cov amino acids nyob rau theem qis hauv lub sijhawm ntev.

Nws tuaj yeem pab koj lub hlwb tsim cov protein, txawm tias thaum lub sijhawm koj lub cev ib txwm zom nws cov leeg nqaij mus rau nws tus kheej, xws li thaum koj tsis tau noj rau qee lub sijhawm (,).

Vim li no, nws hu ua "anti-catabolic" thiab pab txo cov leeg nqaij ().

Ib txoj kev tshawb no kuaj cov kev zom zaub mov kom ceev los ntawm muab cov neeg koom nrog kev lom los ntawm casein lossis whey protein co. Cov kws tshawb nrhiav tau soj ntsuam cov ntshav amino acid cov ntsiab lus, tshwj xeeb yog cov amino acid leucine tseem ceeb, rau xya teev tom qab noj ().

Raws li koj tuaj yeem pom hauv qab no, lawv pom muaj qhov nrawm dua thiab loj dua los ntawm cov protein whey vim nws qhov nrawm nrawm. Txawm hais tias qhov pib me me nyob rau theem pib, kis kev sib kis nyob rau ntau lub sijhawm.

Hauv lwm txoj kev tshawb nrhiav, cov kws tshawb fawb tau muab cov neeg koom nrog whey lossis casein protein thiab tom qab ntawd ntsuas lawv lub plab zom mov los ntawm kev txheeb xyuas cov roj ntsha ntawm cov amino acid, leucine, dhau li xya teev.

Lawv pom tias cov qib ntawm cov roj ntsha leucine tau nce 25% ntau dua hauv cov pawg whey protein, qhia txog kev zom zaub mov sai dua ().

Qhov no txhais tau hais tias cov pab pawg casein txo qis tag nrho cov protein hlawv rau roj hauv xya-teev. Qhov ntawd txhais tau hais tias ua kom zoo dua ntawm cov protein tshuav sib npaug, lub hauv paus tseem ceeb rau kev loj hlob ntawm cov leeg thiab khaws cia ().

Cov protein no yog los tiv thaiv catabolic. Nws txo cov protein tsis txaus ua haujlwm hauv lub cev vim nws qeeb ntawm kev zom zaub mov thiab txhawb cov amino acids rau cov leeg hlwb.

Casein Protein Yog Qhov Siv Tau Rau Kev Loj Hlav

Cov neeg tawm dag zog thiab cov neeg ncaws pob tau siv cov tshuaj ntxiv no rau xyoo lawm.

Zoo li lwm cov tsiaj muaj protein, nws muaj tag nrho cov amino acids uas tseem ceeb uas koj tus kheej lub cev tsis tuaj yeem tsim ib txwm muaj. Tseem ceeb tshaj, nws muab cov leucine ntau ntau, uas yog pib ua cov nqaij protein ua ke nrog (,,).

Yog tias koj tsuas yog haus cov protein tsawg tsawg lossis tsis txaus pes tsawg, nws yuav pab koj txoj leeg kev loj hlob los ntawm kev nce koj cov protein kom tsawg ().

Ib txoj kev tshawb fawb piv cov neeg uas coj casein los ua ob pab. Ib tug noj whey protein thiab lwm tus tsis muaj protein ntau.

Cov kws tshawb nrhiav tau pom tias cov pab pawg rau casein tau ntsib ob zaug kev txhim kho cov leeg nqaij thiab peb npaug ntawm cov rog poob piv rau cov pab pawg placebo. Cov pab pawg casein tseem muaj kev poob ntau dua li cov pab pawg whey ().

Nws kuj tseem tuaj yeem txhim kho lub cev nqaij ntev ntev los ntawm kev txo cov protein ntau. Tus txheej txheem no tshwm sim txhua hnub thaum koj lub cev tsis muaj zog thiab cov amino acids. Nws tau nrawm rau lub ce los yog lub cev poob (,,).

Vim li no, casein feem ntau siv thaum hmo ntuj kom tiv thaiv cov protein tsis zoo uas yuav tshwm sim, txij li koj mus dhau lub sijhawm ntev tsis muaj khoom noj thaum koj pw.

Hauv ib txoj kev tshawb nrhiav, casein protein co ua ntej yuav mus pw pab tau kev muaj zog-kev qhia cov txiv neej nce qib 2 cov leeg nqaij fiber ntau los ntawm 8.4 cm2 hauv pab pawg ntxiv, piv rau 4.8 cm2 hauv kev kawm tsuas yog pab pawg (15).

Lawv tseem pom cov pab pawg neeg casein muaj zog ntxiv dag zog rau ntau dua, lossis txog 20% ​​ntau dua li pawg tau kawm xwb.

Npaum li cas xws li whey, casein tau pom dua pom tias ua rau kom cov nqaij pob txha muaj zog thiab lub zog thaum ua ke nrog kev kawm ua hauj. Nws kuj yuav pab tau kom poob phaus.

Casein Yuav Muaj Lwm Yam Txaus Ntsig rau Koj Txoj Kev Noj Qab Haus Huv

Qee qhov kev tshawb fawb xub pom tias casein tuaj yeem muaj lwm cov txiaj ntsig zoo, suav nrog:

• Antibacterial thiab tiv thaiv kab mob: Qee qhov kev tshawb fawb ntawm tes qhia tias nws yuav muab cov txiaj ntsig tiv thaiv kabmob thiab tsis muaj zog thiab txo cov ntshav siab (,).
• Theem Qeb: Ib txoj kev tshawb nrhiav hauv 10 tus neeg rog dhau los pom tias nws txo qis roj triglyceride tom qab noj mov 22% ().
• Txo hauv cov dawb radicals: Qee qhov peptides hauv casein protein hmoov yuav muaj cov kab mob antioxidant thiab tua cov buildup ntawm cov teeb meem dawb radicals (,,).
• Rog poob: Ib lub sijhawm kawm 12-lub limtiam pom tau tias qhov kev poob phaus nruab nrab ntawm cov neeg uas tau noj cov tshuaj ntxiv yog peb zaug ntau dua li ntawm cov pawg placebo ().

Txawm hais tias xav tau kev tshawb fawb los ntawm tib neeg ntxiv, kev tshawb fawb pib qhia casein tuaj yeem txhim kho kev noj qab haus huv, xws li txo qis triglycerides thiab pab nrog poob phaus.

Puas Nws Puas Muaj Qhov Phom Sij Phim Sij?

Lub tswvyim hais tias kev noj protein ntau ua rau kev noj qab haus huv tau ua rau tsis muaj dab tsi ntau zaus.

Cov kev tshawb fawb ncaj qha thiab kev txheeb xyuas tau taw qhia tias tsis muaj kev cuam tshuam zoo rau cov tib neeg noj qab haus huv.

Muaj kev zam tau tsuas yog cov nrog tam sim no mob raum lossis mob rau daim siab, tus uas yuav xav tau kom tsis txhob noj cov protein ntau, (,,).

Yog tias koj noj 1-2 scoops ntawm casein ib hnub, tom qab ntawd nws tsis tshua muaj qhov tias koj yuav tau txais cov kev mob tshwm sim pom zoo, cia nyob ib leeg loj.

Uas tau hais tias, qee tus neeg ua xua rau casein lossis intolerant rau lactose, uas feem ntau pom muaj tsawg tsawg nrog kev pab ntxiv.

Lwm tus neeg yuav dhau los ua tsam plab los yog ntsib lwm yam kev mob plab zom mov, tab sis qhov no nyob ntawm tus neeg ntawd.

Zoo li whey, casein protein muaj kev nyab xeeb heev rau tib neeg kev noj. Raws li tau tham txog sab saud, nws kuj yuav muaj qee qhov txiaj ntsig ntev ntev rau koj kev noj qab haus huv.

Zoo li feem ntau cov peev txheej ntawm cov protein, nws muaj kev nyab xeeb rau kev noj ib txwm thiab tej zaum tseem yuav muab cov txiaj ntsig kev noj qab haus huv ntev.

A1 vs A2 Kev sib cav

Hom sib txawv ntawm cov nyuj sib txawv me ntsis cov casein sib txawv.

Ib qho ntawm cov protein nyob rau hauv casein (hu ua beta-casein) muaj nyob rau ntau hom. Cov mis nyuj feem ntau muaj qhov sib xyaw ntawm A1 thiab A2 beta-casein, hos cov mis ntawm qee yam tsiaj tsuas muaj A2 beta-casein.

Qee qhov kev tshawb fawb pom tau pib txuas A1 beta-casein rau cov teeb meem kev noj qab haus huv xws li hom 2 mob ntshav qab zib thiab mob plawv (,,).

Txawm li cas los xij, kev tshawb fawb txog kev soj ntsuam yog deb ntawm kev pom zoo thiab tsuas yog ua kom pom tseeb cov koom haum, uas zoo li yuav ntseeg tsis tau hauv khoom noj khoom haus. Lwm cov kev tshawb fawb txog A1 beta-casein pom tsis muaj kev cuam tshuam (,).

Kev tshawb nrhiav thiab kev sib cav ntawm A1 thiab A2 beta-casein txuas ntxiv, tab sis tam sim no qhov no tej zaum tsis yog yam koj yuav tsum txhawj xeeb txog. Yog tias koj muaj kev txhawj xeeb, ces koj tuaj yeem nyeem ntxiv hauv tsab xov xwm ntawm no.

Qee qhov kev tshawb fawb pom tias muaj teeb meem kev noj qab haus huv los ntawm kev noj A1 beta-casein, tab sis kev tshawb fawb tsis tau pom tseeb.

Yuav Ua Li Cas Pab Ntxiv rau Casein thiab Pab Txhawb Kom Loj

Casein protein hmoov yog qhov zoo ntawm cov protein uas kuj tau yooj yim heev.

Yog tias koj noj nws ua ntej lossis tom qab ua haujlwm tawm, tom qab ntawd nws txiav txim siab siv cov ntawv sau nrawm dua xws li casein hydrolyzate - lossis koj tsuas yog noj cov protein whey.

Feem ntau cov neeg uas pab ntxiv rau casein noj nws ua ntej mus pw.

Piv txwv li, koj tuaj yeem noj 1-2 scoops (25-50 grams) ntawm casein protein hmoov hmoov xyaw nrog dej. Koj tuaj yeem yooj yim muab casein thiab dej tso rau hauv lub raj mis shaker thiab sib tov nws txoj kev ntawd, lossis hauv rab rab nrog qee cov dej khov.

Koj tuaj yeem muab tso rau hauv lub tais thiab do nws nrog dej kom txog thaum nws tau txais lub paj npleg zoo li sib xws, tom qab ntawd muab tso rau hauv lub freezer li 5 feeb. Tom qab ntawd nws qab qab me ntsis xws li ice cream los yog te, tshwj xeeb tshaj yog nrog tsw li chocolate lossis vanilla.

Ntawd tau hais tias, koj tuaj yeem tau txais ntau casein los ntawm cov khoom noj siv mis ntuj. Mis, kua mis nyeem qaub thiab yog hom muaj protein ntau nyob hauv cov protein no.

Cov hau kev nrov kom tau txais cov khoom noj mis nyuj kom ntau uas tsis muaj calories ntau dhau yog suav nrog kev noj zaub mov hauv tsev cheese lossis siv cov kua mis nyeem yog ntuj tsim.

Casein protein muaj ntau txoj kev siv thiab tuaj yeem siv tau txhua hnub los pab koj cov protein kom tsawg. Nws yuav zoo tshaj yog noj nws ua ntej mus pw, lossis yog koj mus ntev ntev yam tsis muaj zaub mov.

Nqa Ntawv Los Tsev

Casein yog cov protein zom qeeb uas yuav pab cov leeg kev loj hlob thiab pab rov qab los tom qab ua exercise.

Noj nws tuaj yeem txhim kho koj txoj kev noj qab haus huv, ntxiv rau nce koj cov txiaj ntsig protein txhua hnub. Qhov no yog qhov tseem ceeb ntawm kev poob phaus thiab cov leeg kev loj hlob.

Sim noj 1-2 scoops ntawm casein protein hmoov lossis ib khob mis loj ua ntej yuav mus pw txhim kho kom rov zoo dua thiab txo cov protein tsis txaus.

Txog hnub kawg, casein yog qhov muaj txiaj ntsig zoo ntawm cov protein. Koj yuav tsis poob siab yog tias koj sim nws.

Ntxiv txog protein:

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