Casein protein: he aha ia a pehea e lawe pono ai? * ʻO Crossfit

He paʻakikī e hālāwai me kahi kanaka i lohe ʻole e pili ana i ka protein casein ma kahi liʻiliʻi ma waho o ke ala. No ka hapanui o ka poʻe, pili ia me kekahi ʻano o nā huahana waiū, a noʻonoʻo iki ka poʻe e pili ana i ka mea nui no ka papaʻai olakino. Lawe kekahi iā ia e loaʻa ke kaupaona, nānā wale kekahi iā ia, a hoʻohana lōʻihi a maikaʻi kekahi i ka casein no ka pohō kaumaha.

Casein - he aha ia?

He aha ka protein casein?

ʻO Casein kahi protein protein paʻakikī i loaʻa i nā nui (ma kahi o 80%) i ka waiū mammalian.

Loaʻa iā ia e ka waiū curdling me nā enzyme kūikawā. I nā huaʻōlelo maʻalahi, ʻo ka casein ka "lawehala" i ka hoʻokumu ʻana i ka tī tī.

Me he mea hoʻomākeʻaka paha ʻoiai ua kamaʻāina ka lāhui me ka casein, ma mua ua hoʻohana wale ʻia ia ma ke ʻano he mahele o nā pono hale, glue, pena a me, nā mea weliweli, nā lula. Ma ka liʻuliʻu, ua ulu aʻe i loko o kahi ʻono a me ka mea mālama.

I kēia lā ka casein ke kumu protein i hoʻohana ʻia i ka meaʻai haʻuki. ʻO kāna mau hiʻohiʻona e ʻae iā ʻoe e lilo i ka paona a loaʻa ka nui o nā mākala, kaukaʻi ʻia i ke ʻano a me ke ʻano o kāna hoʻohana. Eia kekahi, ke hoʻohana nei i ka protein kine, kuni ʻia ka momona, a me ka nui o nā mākala e loli ʻole, a lilo ia i huahana pono ke hoʻomaloʻo no nā mea ʻaleʻale.

Inā mākou e kamaʻilio e pili ana i kona hopena i ke kino o ke kanaka, a laila ʻaʻohe mea ʻokoʻa mai nā huahana protein ʻē aʻe a ʻaʻole e hōʻeha. Aia kekahi, he kumu.

Hoʻopiʻi ʻia ʻo Casein no ka poʻe me ka hoʻomanawanui ʻole o ka lactose a me ka maʻi pancreatic. I kēia mau hihia, hiki i ka lawe ʻana ke alakaʻi i nā haunaele i ka hana o ka alimentary tract a i ʻole ka nausea.

Nā hiʻohiʻona nui o ka casein

Hiki iā mākou ke ʻōlelo i ka hiʻohiʻona hiʻohiʻona nui o ka casein ʻo ia ke kino o ke kino iā ia no kahi manawa lōʻihi loa. I ka hoʻohālikelike, lawe ʻia ka protein whey i ʻelua mau wikiwiki i ka wikiwiki. Akā ʻo kēia waiwai o ka casein ka mea e hāʻawi i kahi lako lōʻihi a me ka like o nā amino acid pono i ke kino. ʻAe kēia iā ʻoe e hoʻoliʻiliʻi i ka catabolism a hoʻemi i ka nui o nā momona i loko o ke kino. Mahalo i kēia, puka mai ka casein ma waena o nā mea e kōkua i ka pohō kaumaha me ka hōʻeha ʻole i ke kino.

Lawe ʻia ka pūmua ʻo Casein i kahi haʻalulu i kāwili ʻia me ka waiū a i ʻole ka wai momona. ʻO ia ʻano hana ke kumu o ka piha o ka manaʻo i ka piha.

A komo nā amino acid i loko o ke kino ma waena o 5-8 mau hola ma hope o ka ʻai ʻana. He mea nui loa ia, ʻoiai ka mea pale i ka haʻihaʻi o nāʻiʻo i nā wā hiamoe a me ka nele o ka meaʻai. Kohu mea lā, ua hoʻokalakupua kēia hiʻohiʻona o ia mea i ka mea i kapa ʻia ʻo "pō" protein. I ka pōkole, ʻo ka inu ʻana i ka casein ma hope o ka ʻaina awakea no ka pohō kaumaha ka mea wale nō āu e pono ai e loaʻa kahi hopena wikiwiki a maikaʻi hoʻi.

Ma muli o nā mea i luna, hiki iā mākou ke hoʻokalakala i nā hiʻohiʻona a me nā pono o ka casein:

hoʻemi i ka makemake;
hana anti-catabolic;
ʻaʻano saturation o ke kino me nā amino acid no ka manawa lōʻihi;
kiʻekiʻe gluten maʻiʻo;
hiki ke uku ʻia ma muli o ka maʻalahi o ka hana ʻana;
loaʻa nā amino acid āpau, koe wale no ka glycol, akā hiki i kona kino ke synthesize iā ia iho;
wāwahi loa i ka wā digestion.

Inā mākou e kamaʻilio e pili ana i ka hoʻohana ʻana i ka casein no ka pohō o ke kaumaha, a laila pono ʻoe e hoʻolohe i ka micellar casein, ʻoiai ke kaʻina o ka lawe ʻia ʻana e ke kino i 12 mau hola. ʻAe kēia iā ʻoe e mālama i kahi ʻano piha no ka manawa lōʻihi.

ʻO kahi nānā wikiwiki o nā ʻano protein ʻē aʻe

Hoʻohana ʻia ka protein i loko o ke kino ma ke ʻano he hale kūkulu no ka nāʻaʻa mākala. I ka hānai haʻuki, hoʻomaopopo ʻia nā protein e like me nā concentrates maloʻo, ʻo ia hoʻi 75-90% protein. Ma waho o ka casein, aia ʻelima mau ʻano nui o ka protein. E hoʻohālikelike iā lākou me nā waiwai o ka protein casein a hana i kahi hopena pilikino, hiki iā ʻoe ke heluhelu i ka hōʻike pōkole o kēia ʻano protein āpau ma lalo a hoʻohālikelike iā lākou me nā hiʻohiʻona a me ke kaʻina o ka lawe.

Whey Protein

Hana ʻia ka protein Whey, e like me ka inoa e hōʻike nei, mai ka whey. I nā helu pākēneka, helu ia no 20% o nā protein āpau i ka waiū.

Hiʻona:

ke kiʻekiʻe kiʻekiʻe o ka asimilation e ke kino, maoli ma waena o hoʻokahi a me ka hapalua i ʻelua mau hola;
loaʻa nā amino acid pono a pau.

Ke kaʻina komo

E lawe i ka protein whey i nā kaha liʻiliʻi i kēlā me kēia ʻekolu a ʻehā mau hola ma ke ʻano he cocktail He kūpono ia no ka lawe koke ʻana ma hope o ka hoʻolālā. E hoʻemi i ka catabolism, koi ʻia e inu i ke kakahiaka ma hope koke o ka hiamoe.

Pūmua waiū

Hana pololei ʻia ka waiū mai ka waiū. A ʻo kahi hopena, ʻo 20% whey a me 80% casein.

Hiʻona:

he huikau pūnao whey-casein protein hiki ʻole ke kaʻawale;
Loaʻa ka awelika o ka assimilation;
loaʻa nā immunoglobulins, alpha-lactulbin, polypeptides, a pēlā aku.

Ke kaʻina komo

Ma muli o ka loaʻa o nā protein whey a me casein, hiki ke lawe ʻia ka protein waiū ma hope o ka hoʻomaʻamaʻa ʻana a i ʻole i ka pō, e like me ka hopena i makemake ʻia.

Pūmua soya

ʻO ka protein soya kahi protein protein i hana ʻia e ka dehydrogenation o nā soybeans.

Hiʻona:

kūpono no ka hoʻohana ʻana o nā mea ʻai a me nā kānaka me ka hoʻomanawanui ʻole o ka lactose;
ʻokoʻa i nā protein o ke kumu holoholona, loaʻa ka lysine a me ka glutamine i nui aʻe;
hoʻohaʻahaʻa i nā kiʻekiʻe o ke kō koko
Loaʻa ka helu haʻahaʻa o ke omo e ke kino.

Ke kaʻina komo

ʻAi ʻia ka protein soya ma waena o nā meaʻai, a ma mua a ma hope hoʻi o ke aʻo ʻana.

Pūmua hua manu

Manaʻo ʻia ka protein hua moa i ka protein benchmark a hana ʻia mai nā keʻokeʻo hua manu.

Hiʻona:

ʻo ia ka helu ʻai hiki kiʻekiʻe loa e ke kino;
ʻike ʻia e ka hana olaola kiʻekiʻe;
ʻo ia ka protein ʻoi loa ke kumu kūʻai, no laila he laha ʻole i ke ʻano maʻemaʻe;
kiʻekiʻe ka maʻiʻo amino acid;
kūpono no ka poʻe me ka hoʻomanawanui ʻole i ka lactose.

Ke kaʻina komo

Lawe ʻia ka lawe ʻana o ka protein hua manu ma mua o ka hoʻomaʻamaʻa ʻana, a laila i loko o hoʻokahi hola ma hope o ia, a i ka pō hoʻi.

Protein kumuʻiʻo

Hoʻohui ʻia kahi protein protein paʻakikī i ʻelua a ʻoi paha protein i hoʻomohala ʻia e nā mea hānai a me nā mea haʻuki haʻuki.

Hiʻona:

ka nui o nā ʻike a me nā amino acid;
nā ʻike o nā protein digesting lohi;
hoʻohana pū ʻia no ka pohō kaumaha;
hoʻonui i ka hoʻomanawanui.

Ke kaʻina komo

Lawe ʻia ka protein protein ma muli o ka pākēneka o nā protein ʻokoʻa. Hoʻohana mau ʻia ia ma hope o ka hoʻomaʻamaʻa, ma waena o nā meaʻai, a me ka pō.

Ka hopena o ka casein i ka loaʻa kālā

Maikaʻi ke hoʻohana i ka casein ke loaʻa ka nui, no ka mea, hoʻemi ia i nā hana catabolic ma mua o 30 pākēneka. Akā pono e lawe ʻia i ka hui pū me nā protein ʻē aʻe. No laila i ka lā, koi ʻia e lawe i ka protein whey i kēlā me kēia ʻekolu a i ʻehā mau hola, a inu i ka protein casein ma hope o ka hoʻomaʻamaʻa ʻana a me / a i ʻole ma mua o ka hiamoe. E hoʻoliʻiliʻi kēia i nā hopena o ka cortisol ma nāʻiʻo o ka muscle a pale i ka haki o ke fiber.

Kuhi hewa ka poʻe he nui ʻaʻole pono e inu ʻia ka casein ma hope o ke aʻo ʻana ke loaʻa ka nui. Akā he manaʻo wahaheʻe kēia, i hōʻole ʻia e ka noiʻi hou. I nā hola mua, ʻaʻole pono ke kino i nā proteins, akā ʻo nā carbohydrates, a ʻo nā mākala e hoʻomaka e "kūkulu" ma hope o kekahi mau hola. No laila ʻaʻole kaukaʻi ka hoʻonui ʻana i ka nui o nā mākala i ka helu o ka lawe ʻia ʻana o ka protein i kēia hihia.

Loiloi

ʻO nā loiloi o ka lawe ʻana i ka protein casein he mea maikaʻi loa. Pili ka hapanui o nā loiloi maikaʻi ʻole i nā koho ʻono, e like me kekahi e like me ka strawberry a me ka mea ʻono kalima ʻoiai makemake kekahi i ka kokoleka. Akā i ka manawa like, hōʻoia ka poʻe āpau i ka hiki o ka casein e kāohi i ka makemake a me nā kaʻina catabolic.

Nā nīnau e pili ana i ka casein

I mea e pono ai kā mākou ʻatikala, ua koho mākou i nā nīnau e nīnau pinepine ʻia e pili ana i ka casein protein a ua hoʻāʻo e hāʻawi i nā pane maʻalahi akā piha iā lākou.

Ninau	Pane
Pehea e lawe pono ai i ka protein casein?	Pono e lawe i ka lāʻau i 3-4 mau manawa i ke ao (i ka manawa ʻaʻole ʻoi aku ma mua o 30 gram) ʻokoʻa mai nā meaʻai ʻē aʻe, a ʻo ka mahele hope loa i ka pō.
Aia kekahi mau contraindications no ka lawe ʻana i ka casein?	Wale me ka hoʻomanawanui ʻole i ka kō waiū a me nā maʻi o ka pancreas, ʻaʻole e lawe ʻia ka casein. ʻAʻohe mea hōʻole ʻē aʻe.
I ka manawa hea ka manawa kūpono loa e inu ai i ka protein casein?	Hiki ke lawe i ka protein Casein i mau manawa i ka lā a me ka pō.
Kūpono anei ka pūnaina casein no ka pohō kaumaha o nā kaikamahine?	He kānalua ka pane - ʻae, ʻoiai e hoʻemi ana i ka pōloli.
He aha nā pūmua casein maikaʻi loa?	ʻO ka ʻoi loa, ʻoiaʻiʻo, hiki ke noʻonoʻo ʻia he casein micellar, ʻoiai ʻo ka manawa no kona omo ʻia ʻana e ke kino he 12 mau hola.
Hiki iā ʻoe ke inu i ka casein ma kahi o ka ʻaina ahiahi?	ʻOiaʻiʻo. Eia kekahi, paipai ia i ka lilo mua o ke kaupaona.
Pehea e inu ai i ka protein protein no ka pohō kaumaha?	No ke kumu o ka lilo ʻana o ke kaupaona, ʻoi aku ka maikaʻi o ka pau ʻana o ka casein i ke ʻano o ka cocktails e pili ana i ka waiū a i ʻole ka wai momona.

I ka hōʻuluʻulu ʻana, hiki iā mākou ke ʻōlelo palekana no ka poʻe e ʻimi nei e lilo i ka paona, ʻo ia ka casein protein ke koho maikaʻi loa, ʻoiai he huahana olakino a palekana no ke kino. Eia kekahi, hiki ke hoʻohana ʻia i nā mea ʻelua e kāohi i ka makemake a mālama i ka nui o nā mākala.