Qhov txawv ntawm Casein thiab Whey Protein yog dab tsi?

Zoo Siab

• Ob leeg Los Ntawm Mis
• Koj Lub Cev Qhov Tsis Raug Ncaj Ncees Casein Protein Qeeb Qeeb dua li Nuav
• Whey Protein Yog Qhov Zoo Tshaj Rau Casein Rau Kev Tsim Kho Cov Nqaij
• Ob leeg nyias Muaj Nyias Cov Ntawv Sib Txawv
• Cov Casein Protein
• Qaij npluag protein
• Qhov txiaj ntsig ntawm Protein hauv Koj Li Kev Noj Haus
• Qhov twg yog qhov zoo tshaj rau koj?
• Yuav Siv Li Cas
• Rau hauv qab Kab

Muaj ntau ntau hom protein hmoov ua lag luam niaj hnub no ntau dua puas tau ua ntej - los ntawm cov nplej thiab hemp rau cov kab thiab nqaij nyug.

Tab sis ob hom protein tau sawv qhov kev sim ntawm lub sijhawm, tshuav qhov tseem ceeb thiab nrov hauv lub xyoo: casein thiab whey.

Txawm hais tias ob qho tib si tau los ntawm mis nyuj, lawv txawv heev.

Tsab ntawv xov xwm no qhia txog qhov sib txawv ntawm cov casein thiab whey protein, lawv cov txiaj ntsig kev noj qab haus huv thiab kev xaiv qhov raug rau koj cov kev xav tau li cas.

Ob leeg Los Ntawm Mis

Casein thiab whey yog ob hom protein uas muaj nyob hauv cov nyuj cov nyuj, muaj 80% thiab 20% ntawm cov protein mis ib feem ().

Lawv yog cov muaj protein zoo, vim tias lawv muaj tag nrho cov amino acids tseem ceeb, uas koj yuav tsum tau txais los ntawm cov khoom noj vim tias koj lub cev tsis tuaj yeem ua rau lawv. Ntxiv rau, lawv tau yooj yim zom thiab nqus ().

Ob casein thiab whey yog ua los ntawm kev ua zaub ua cheese.

Thaum lub sij hawm cheesemaking, tshwj xeeb cov enzymes lossis acids yog ntxiv rau cov mis nyuj hauv ncu. Cov enzymes lossis acids ua rau casein hauv cov mis los coagulate, lossis hloov mus rau lub xeev khov kho, sib cais los ntawm cov kua tshuaj.

Cov kua tshuaj no yog cov whey protein, uas yog tom qab ntawd ntxuav thiab qhuav ua hmoov los siv rau hauv cov khoom noj los yog tshuaj noj kom noj haus.

Qhov seem ntawm casein yuav raug muab ntxuav thiab ziab kom tsim cov hmoov protein lossis ntxiv rau cov khoom siv mis, xws li tsev cheese.

Ob lub casein thiab whey yog mis-based protein thiab byproducts ntawm cheese tsim.

Koj Lub Cev Qhov Tsis Raug Ncaj Ncees Casein Protein Qeeb Qeeb dua li Nuav

Ib qho ntawm qhov sib txawv tseem ceeb ntawm cov casein thiab whey protein yog sai npaum li cas koj lub cev nqus lawv.

Koj lub cev zom cov protein rau ntau cov lwg me me hu ua amino acids, uas ncig rau hauv koj cov hlab ntshav kom txog thaum lawv nqus tau.

Qib ntawm cov amino acids nyob rau hauv koj cov ntshav li plaub mus rau tsib teev tom qab koj haus cov casein tab sis tsuas yog 90 feeb tom qab koj haus whey ().

Qhov no yog vim hais tias ob lub cev protein ua rau nyias tus nqi sib txawv.

Raws li nws ua nyob rau hauv cheesemaking, casein cov ntaub ntawv curds ib zaug raug cov acids nyob rau hauv koj lub plab. Cov kev nkhaus no txuas ntxiv koj lub cev kev zom thiab kev nqus ntawm cov txheej txheem.

Yog li ntawd, casein protein muab koj lub cev nrog lub cev tso tawm qeeb thiab khov ntawm cov amino acids, ua rau nws zoo tagnrho ua ntej yoo mov, xws li pw tsaug zog (,,).

Ntawm qhov tod tes, vim tias koj lub cev zom thiab nqus cov whey protein ntau nrawm dua, nws ua rau cov ntawv zoo nkauj rau koj cov kev ua haujlwm, vim nws yuav ua rau cov leeg kho thiab rov txhim kho cov txheej txheem (,, 9).

Casein protein zom ua kom maj mam thaum zom zaub mov sai. Cov kev sib txawv hauv qhov nqus no ua rau casein protein zoo ua ntej pw thiab whey protein zoo nyob ib puag ncig koj cov kev tawm dag zog.

Whey Protein Yog Qhov Zoo Tshaj Rau Casein Rau Kev Tsim Kho Cov Nqaij

Cov hmoov nplej dawb tsis tau tsuas yog haum rau qhov kev tawm dag zog vim tias nws tau nqus sai tab sis kuj vim muaj nws cov amino acids profile.

Nws muaj ntau ntawm cov ceg ntoo-cov amino acids (BCAAs) leucine, isoleucine thiab valine, thaum casein muaj ib feem ntau ntawm cov amino acids histidine, methionine thiab phenylalanine ().

Thaum txhua qhov tseem ceeb amino acids tseem ceeb rau kev tsim cov leeg, leucine yog ib tus uas dhia ua cov txheej txheem ().

Cov tswv cuab hauv ib feem rau nws cov ntsiab lus leucine ntau dua, whey protein stimulates cov nqaij protein synthesis - cov txheej txheem uas cov leeg loj hlob - ntau dua li casein, tshwj xeeb tshaj yog thaum noj hauv tandem nrog koj cov workouts (,,).

Txawm li cas los xij, nws tsis paub meej tias qhov kev sim loj dua hauv cov nqaij mos ua ke nrog cov nqaij mos ua rau cov leeg muaj zog ntau dua.

Dab tsi yog qhov tseeb yog tias koj cov khoom noj protein ntau hauv ib hnub twg txhua hnub yog qhov ua kom muaj zog tshaj plaws ntawm cov leeg nqaij thiab lub zog ().

Whey muaj protein ntau cov amino acid profile yuav txhawb cov leeg txheej txheem ntau dua li casein's.

Ob leeg nyias Muaj Nyias Cov Ntawv Sib Txawv

Casein thiab whey protein muaj cov sib txawv bioactive peptides, uas yog cov sib txuas uas muaj txiaj ntsig zoo rau koj lub cev ().

Cov Casein Protein

Casein muaj ob peb lub cev ua haujlwm peptides uas tau pom tias tau txais txiaj ntsig koj lub cev tiv thaiv tsis tau thiab lub plab zom mov (,).

Qee cov peptides bioactive pom nyob rau hauv casein tseem muaj txiaj ntsig rau koj lub siab los ntawm kev txo ntshav siab thiab txo kev tsim cov ntshav txhaws (,).

Cov peptides ua haujlwm zoo sib xws rau angiotensin-hloov enzyme (ACE) inhibitors, chav kawm ntawm cov tshuaj uas feem ntau tau tswj hwm kom ntshav siab.

Lawv tseem khi rau thiab nqa cov zaub mov zoo li calcium thiab phosphorus, txhim kho lawv cov zom zaub mov hauv koj lub plab (,).

Qaij npluag protein

Cov hmoov nplej muaj cov protein ntau hu ua immunoglobulins uas ua rau koj muaj zog tiv thaiv kab mob ().

Lub immunoglobulins hauv whey tau paub tias muaj cov tshuaj tua kabmob ua kom zoo, ua rau tua lossis qeeb qhov kev loj hlob ntawm cov kab mob tsis zoo, xws li cov kab mob thiab cov kabmob (,).

Kev tshawb fawb tsiaj thiab kuaj-tub ntxhais kuj tau qhia tias cov protein ua haujlwm antioxidant zoo thiab inhibit kev loj hlob ntawm cov qog thiab mob cancer (,).

Tsis tas li ntawd, qee qhov immunoglobulins thauj cov as-ham tseem ceeb - xws li cov tshuaj vitamin A - dhau los ntawm koj lub cev thiab txhim kho kev nqus ntawm lwm cov as-ham zoo li hlau ().

Casein thiab whey protein muaj cov sib txawv bioactive pab uas yuav pab tau koj kev noj qab haus huv hauv ntau txoj hauv kev.

Qhov txiaj ntsig ntawm Protein hauv Koj Li Kev Noj Haus

Cov protein ntau ua ntau yam haujlwm tseem ceeb hauv koj lub cev, ua rau nws tsis muaj qhov tseem ceeb rau koj kev noj qab haus huv.

Cov haujlwm no muaj xws li ():

• Cov Enzymes: Cov nqaijrog uas ua haujlwm hauv koj lub cev.
• Tshuaj tua kab mob: Cov no tshem tawm cov kab mob txawv teb chaws, xws li kab mob kas cees, los pab tua kab mob sib kis.
• Txib: Cov protein ntau yog cov tshuaj hormones, uas ua kom sib txuas lus ntawm tes.
• Tus qauv: Cov no muab kev foos thiab txhawb rau koj cov tawv nqaij, pob txha thiab leeg.
• Thauj khoom thiab cia: Cov khoom noj no txav cov tshuaj txuam nrog cov tshuaj hormones, tshuaj thiab cov enzymes hauv koj lub cev.

Tshaj li nws cov txiaj ntsig kev noj haus zoo hauv koj lub cev, cov protein muaj lwm cov txiaj ntsig nrog rau:

• Rog poob: Protein ntau pab cov rog poob los ntawm kev ua kom koj qab los noj mov thiab ua kom cov metabolism hauv koj lub cev (, 30,).
• Tswj ntshav qab zib: Cov protein ntau, thaum noj cov khoom noj hloov chaw carbs, tuaj yeem txhim kho ntshav qab zib kom tswj tau hauv cov neeg muaj ntshav qab zib hom 2 (,).
• Ntshav siab: Cov kev tshawb fawb qhia tias cov neeg uas haus cov protein ntau - tsis hais txog ntawm lub hauv paus - muaj ntshav siab qis (, 35,).

Cov txiaj ntsig no cuam tshuam nrog kev noj protein ntau dua hauv feem ntau, tsis tas yuav tsum yog casein lossis hawb pob.

Protein ua lub luag haujlwm tseem ceeb hauv koj lub cev los ntawm kev ua raws li cov enzymes thiab tshuaj tiv thaiv kab mob, nrog rau kev tswj ntshav qab zib thiab ntshav siab.

Qhov twg yog qhov zoo tshaj rau koj?

Txawm hais tias lawv cov khoom sib txawv bioactive, whey thiab casein protein sib txawv me me thaum nws los txog lawv cov ntaub ntawv noj haus.

Ib qho hnoos qeev (31 grams, lossis 1.1 ooj), whey protein muaj (37):

• Cov calories: 110
• Rog: 1 gram
• Carbohydrates: 2 grams
• Cov protein ntau: 24 grams
• Hlau: 0% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Calcium: 8% ntawm RDI

Ib qho kev hnoos (34 grams, lossis 1.2 ooj), casein muaj protein (38):

• Cov calories: 120
• Rog: 1 gram
• Carbohydrate: 4 grams
• Cov protein ntau: 24 grams
• Hlau: 4% ntawm RDI
• Calcium: 50% ntawm RDI

Nco ntsoov tias cov khoom noj khoom haus tseeb no yuav txawv, nyob ntawm cov khoom lag luam uas koj yuav, yog li nco ntsoov nyeem cov ntawv cim.

Dab tsi ntxiv, muaj qee yam lwm yam yuav tau xav txog:

• Casein protein hmoov feem ntau kim dua dua li whey.
• Cov hmoov nplej hmoov nplej hmoov sib tov ua ke zoo dua li casein.
• Cov hmoov nplej hmoov nplej ntau feem ntau muaj qhov sib xws thiab saj zoo dua li casein.

Koj tseem tuaj yeem yuav cov protein tov, uas feem ntau muaj kev sib xyaw ntawm casein thiab whey, muab koj cov txiaj ntsig ntawm txhua qhov.

Xwb, koj tuaj yeem yuav ob qho hmoov ib leeg zuj zus thiab coj cov hmoov protein whey nrog kev xyaum, tom qab ntawd casein ua ntej pw.

Yuav Siv Li Cas

Koj muab ob qho sib tov nrog dej lossis mis. Cov mis yuav ua rau koj cov protein zom zaws - tshwj xeeb tshaj yog cov uas muaj casein - tuab dua.

Yog tias ua tau, sib xyaw koj cov hmoov protein thiab kua nrog lub raj mis blender lossis lwm hom blender es tsis txhob siv ib rab diav. Ua li ntawd yuav ua kom paub tseeb tias muaj kev sib txig sib luag thiab muaj kev faib cov protein ntau sib npaug.

Txhua zaus yuav tsum ntxiv cov kua ua ntej, ua raws li lub daus ntawm cov protein. Qhov kev txiav txim no ua rau kom cov protein tsis lo rau hauv qab ntawm koj lub thawv.

Casein thiab whey protein txhua yam muaj cov txiaj ntsig zoo. Thaum txiav txim siab ib qho dhau ib qho, koj kuj tseem yuav xav txog tus nqi, kev sib xyaw thiab kev saj. Dab tsi ntxiv, nws muaj peev xwm sib xyaw ob hom.

Rau hauv qab Kab

Casein thiab whey protein yog ob qho tib si muab tau los ntawm mis.

Lawv txawv nyob rau hauv kev zom zaub mov lub sij hawm - casein digests maj mam, ua rau nws zoo ua ntej yuav mus pw, thaum whey zom sai sai thiab yog qhov zoo tshaj plaws rau kev tawm dag zog thiab kev loj hlob ntawm cov leeg.

Ob qho tib si muaj ntau lub cev sib txawv uas yuav ua rau koj muaj zog tiv thaiv kab mob thiab muab lwm cov txiaj ntsig.

Xaiv ib qho dhau ib lwm yuav tsis muaj txiaj ntsig zoo dua hauv chaw ua si lossis txhim kho koj txoj kev noj qab haus huv, yog li xaiv qhov uas koj nyiam lossis yuav kev sib xyaw uas muaj ob qho tib si.

Qhov tseem ceeb tshaj plaws, nco ntsoov tias koj kev noj haus protein txhua hnub yog qhov tseem ceeb tshaj.

Thaum casein thiab whey muaj qhov sib txawv, lawv nyias muaj nyias lub luag haujlwm tseem ceeb hauv koj lub cev thiab muab ntau cov txiaj ntsig kev noj qab haus huv.