Phapang ke efe lipakeng tsa Casein le Whey Protein?

Litaba

• Ka bobeli li tsoa lebese
• 'Mele oa hau o monya liprotheine tsa Casein butle butle ho feta Whey
• Whey Protein e Molemo ho Feta Casein ea Ho Haha Mosifa
• Ka bobeli li na le metsoako e fapaneng e nang le molemo
• Casein Protheine
• Whey Liprotheine
• Melemo ea liprotheine lijong tsa hau
• Ke Efe e Molemohali ho Uena?
• Mokhoa oa ho Sebelisa
• Ntlha ea Bohlokoa

Ho na le mefuta e mengata ea phofo ea protheine 'marakeng kajeno ho feta neng kapa neng - ho tloha raese le hemp ho ea ho likokoanyana le nama ea khomo.

Empa mefuta e 'meli ea protheine e eme nako e telele, e ntse e nkuoa hantle ebile e tumme ho theosa le lilemo: casein le whey.

Le hoja ka bobeli li tsoa lebeseng, li fapane haholo.

Sengoloa sena se hlahloba phapang lipakeng tsa casein le whey protein, melemo ea bona ea bophelo bo botle le mokhoa oa ho khetha e nepahetseng bakeng sa litlhoko tsa hau.

Ka bobeli li tsoa lebese

Casein le whey ke mefuta e 'meli ea protheine e fumanoang lebeseng la khomo, e etsang 80% le 20% ea protheine ea lebese ka ho latellana ().

Ke liprotheine tsa boleng bo holimo, kaha li na le li-amino acid tsohle tsa bohlokoa, tseo u tlamehang ho li fumana lijong kaha 'mele oa hau o ke ke oa li etsa. Ho phaella moo, li sileha habonolo ebe lia monyela ().

Bobeli ba casein le whey ke lihlahisoa tsa tlhahiso ea chisi.

Nakong ea ho etsa cheesemes, li-enzyme tse khethehileng kapa li-acid li eketsoa lebeseng le futhumetseng. Li-enzyme tsena kapa liasiti li etsa hore casinine e ka lebeseng e koalehe, kapa e fetohele boemong bo tiileng, e ikarohantseng le ntho e metsi.

Motsoako ona oa metsi ke protheine ea Whey, e ntano hlatsoa ebe e omisoa hore e be mofuta oa phofshoana bakeng sa ts'ebeliso ea lihlahisoa tsa lijo kapa litlatsetso tsa lijo.

Likhahla tse setseng tsa casein li ka hlatsuoa le ho omisoa ho etsa phofo ea protheine kapa ho eketsoa lihlahisoa tsa lebese, joalo ka chisi ea kottage.

Li-casein le whey ka bobeli ke liprotheine tse thehiloeng lebeseng le lihlahisoa tsa tlhahiso ea chisi.

'Mele oa hau o monya liprotheine tsa Casein butle butle ho feta Whey

Phapang e kholo lipakeng tsa casein le whey protein ke hore na 'mele oa hau o li monya kapele hakae.

'Mele oa hau o roba liprotheine ka har'a limolek'hule tse ngata tse nyane tse bitsoang li-amino acid, tse potolohang maling a hau ho fihlela li monya.

Methati ea li-amino acid tsena e lula e phahame maling a hau lihora tse 'ne ho isa ho tse hlano kamora hore o sebelise casin empa ke metsotso e 90 feela kamora hore o je whey ().

Lebaka ke hobane liprotheine tse peli li sila ka bongata bo fapaneng.

Joalo ka ha e etsa cheesemaking, li-casein li etsa likhahla tse kileng tsa pepesetsoa li-acid ka mpeng ea hau. Mekhahlelo ena e lelefatsa tšebetso ea 'mele ea hau ea ho sila lijo le ho e monya.

Ka hona, protheine ea casein e fa 'mele oa hau phallo e liehang, e tsitsitseng ea li-amino acid, e etsa hore e be ntle pele ho maemo a ho itima lijo, joalo ka boroko (,,).

Ka lehlakoreng le leng, hobane 'mele oa hau o cheka le ho monya protheine ea Whey kapele haholo, o etsa bookend e ntle haholo mesebetsing ea hau, kaha e tla qala ts'ebetso ea ho lokisa mesifa le ho aha bocha (,, 9).

Protheine ea Casein e sila butle ha Whey e sila kapele. Liphapang tsena tsa sekhahla sa ho monya li etsa liprotheine tsa casein hantle pele o robala le protheine ea Whey e loketse bakeng sa ho ikoetlisa.

Whey Protein e Molemo ho Feta Casein ea Ho Haha Mosifa

Protheine ea Whey ha e tšoanelehe feela bakeng sa ho ikoetlisa hobane e kenella kapele empa hape ka lebaka la boemo ba eona ba amino acid.

E na le leucine, isoleucine le valine e ngata ea branched-chain amino acid (BCAAs), ha casein e na le karolo e phahameng ea amino acid histidine, methionine le phenylalanine ().

Le ha li-amino acid tsohle tsa bohlokoa li bohlokoa molemong oa ho aha mesifa, leucine ke eona e qalang ts'ebetso ().

Ka lebaka la karolo ea eona e phahameng ea leucine, whey protheine e hlohlelletsa mesifa ea protheine - ts'ebetso eo mesifa e holang ka eona - ho feta casein, haholo ha e jeoa hammoho le ho ikoetlisa (,,).

Leha ho le joalo, ha ho tsejoe hore na ts'ebetso ena e kholo ea protheine ea mesifa e baka kholo ea mesifa nako e telele.

Ho netefalitsoeng ke hore palo ea protheine eo u e jang ka letsatsi le leng le le leng ke eona e matlafatsang boholo ba mesifa le matla ().

Boemo ba protheine ea Whey ea amino acid e ka tsosa tšebetso ea ho aha mesifa ho feta ea casein.

Ka bobeli li na le metsoako e fapaneng e nang le molemo

Casein le protein ea Whey li na le li-peptide tse fapaneng tse nang le bioactive, e leng metsoako e thusang 'mele oa hau.

Casein Protheine

Casein e na le li-peptide tse 'maloa tse hlahisang bioactive tse bontšitsoeng ho thusa sesole sa hau sa' mele le tšilo ea lijo (,).

Li-peptide tse ling tse bioactive tse fumanoang ho casein le tsona li ruisa pelo ea hau bohloko ka ho theola khatello ea mali le ho fokotsa ho theoa hoa mali (,).

Li-peptide tsena li sebetsa ka mokhoa o ts'oanang le li-inhibitors tsa angiotensin-converting enzyme (ACE), sehlopha sa lithethefatsi tse atisang ho beoa ho laola khatello ea mali.

Li boetse li tlama le ho jara liminerale tse kang calcium le phosphorus, ho ntlafatsa tšilo ea tsona ka mpeng (,).

Whey Liprotheine

Protheine ea Whey e na le liprotheine tse 'maloa tse mafolofolo tse bitsoang li-immunoglobulin tse matlafatsang sesole sa hau sa' mele.

Li-immunoglobulin tse Whey li tsejoa li na le thepa ea likokoana-hloko, ekaba ho bolaea kapa ho liehisa kholo ea likokoana-hloko tse kotsi, joalo ka libaktheria le livaerase (,).

Liphuputso tsa liphoofolo le li-test-tube li bonts'itse hape hore liprotheine tsena li na le litlamorao tsa antioxidant ebile li thibela kholo ea lihlahala le mofetše (,).

Ntle le moo, li-immunoglobulin tse ling li tsamaisa limatlafatsi tsa bohlokoa - joalo ka vithamine A - ka 'mele oa hau le ho ntlafatsa ho monya limatlafatsi tse ling tse kang iron ().

Casein le protein ea Whey li na le metsoako e fapaneng ea bioactive e thusang bophelo ba hau ka litsela tse ngata.

Melemo ea liprotheine lijong tsa hau

Liprotheine li sebeletsa likarolo tse ngata tsa bohlokoa 'meleng oa hau, ho li etsa hore e be tsa bohlokoa haholo bakeng sa bophelo bo botle ba hau.

Mesebetsi ena e kenyelletsa ():

• Li-enzyme: Liprotheine tse etsang tšebetso ea lik'hemik'hale 'meleng oa hau.
• Masole a mmele: Tsena li tlosa likaroloana tsa kantle ho naha, joalo ka livaerase, ho thusa ho loants'a ts'oaetso.
• Manengersosa: Liprotheine tse ngata ke lihormone, tse hokahanyang ho tšoaea lisele.
• Sebopeho: Tsena li fana ka sebopeho le tšehetso ho letlalo la hao, masapo le mesifa.
• Lipalangoang le polokelo: Liprotheine tsena li tsamaisa lintho tse kenyeletsang lihormone, meriana le li-enzyme ka 'mele oa hau.

Ntle le mesebetsi ea mantlha ea phepo e nepahetseng 'meleng oa hau, protheine e na le melemo e meng e mengata ho kenyelletsa:

• Ho lahleheloa ke mafura: Liprotheine li thusa ho lahleheloa ke mafura ka ho fokotsa takatso ea hau ea lijo le ho matlafatsa metabolism ea hau (, 30,).
• Taolo ea tsoekere maling: Protheine, ha e sebelisoa sebakeng sa carbs, e ka ntlafatsa taolo ea tsoekere maling ho batho ba nang le mofuta oa 2 lefu la tsoekere (,).
• Khatello ea mali: Boithuto bo bonts'a hore batho ba jang protheine e ngata - ho sa natsoe mohloli - ba na le khatello e tlase ea mali (, 35,).

Melemo ena e amahanngoa le phepelo e phahameng ea protheine ka kakaretso, eseng hakaalo ka casein kapa whey.

Liprotheine li bapala karolo ea bohlokoa 'meleng oa hau ka ho sebetsa joalo ka li-enzyme le lithibela-mafu, hape le taolo ea tsoekere maling le khatello ea mali.

Ke Efe e Molemohali ho Uena?

Leha e na le likarolo tse fapaneng tsa bioactive, Whey le casein protein li fapana hanyane mabapi le tlhaiso-leseling ea tsona ea phepo.

Ka scoop e tloaelehileng (ligrama tse 31, kapa li-ounces tse 1.1), whey protein e na le (37):

• Lik'halori: 110
• Mafura: 1 gram
• Likhabohaedreite: 2 dikgerama
• Liprotheine: 24 dikgerama
• Tšepe: 0% ea Reference Daily Intake (RDI)
• Khalsiamo: 8% ea RDI

Ka scoop e tloaelehileng (ligrama tse 34, kapa li-ounces tse 1,2), protheine ea casein e na le (38):

• Lik'halori: 120
• Mafura: 1 gram
• Likhabohaedreite: 4 dikgerama
• Liprotheine: 24 dikgerama
• Tšepe: 4% ea RDI
• Khalsiamo: 50% ea RDI

Hopola hore lintlha tsena tsa phepo li ka fapana, ho latela sehlahisoa se itseng seo u se rekang, ka hona etsa bonnete ba hore u bala mangolo ka hloko.

Ho feta moo, ho na le lintlha tse ling tse lokelang ho tsotelloa:

• Casein protheine phofo hangata e theko e phahameng ho feta whey.
• Whey protheine phofo e tloaetse ho tsoakana hantle ho feta casein.
• Phofo ea protheine ea Whey hangata e na le botsitso le tatso e betere ho feta casein.

U ka reka mefuta ea liprotheine, eo hangata e nang le motsoako oa casein le whey, tse u fang melemo ea e 'ngoe le e' ngoe.

Ntle le moo, o ka reka li-powders ka bonngoe 'me u nke whey protein powder ka ho ikoetlisa, ebe o etsa casein pele o robala.

Mokhoa oa ho Sebelisa

U ka kopanya e 'ngoe le e' ngoe ka metsi kapa lebese. Lebese le tla etsa hore protheine ea hau e sisinyehe - haholoholo e nang le casein - e tenya.

Haeba ho khonahala, kopanya phofo ea hau ea protheine le mokelikeli ka botlolo ea blender kapa mofuta o mong oa blender sebakeng sa khaba. Ho etsa joalo ho tla netefatsa botsitso bo boreleli le ho hasana ho lekana ha protheine.

Kamehla eketsa mokelikeli pele, o lateloe ke protheine e ngata. Taelo ena e thibela protheine hore e se ke ea khomarela botlaaseng ba setshelo sa hau.

Casein le whey protheine ka 'ngoe li na le melemo e ikhethang. Ha u nka qeto ka e 'ngoe ho e' ngoe, u kanna ua batla ho nahana ka litšenyehelo, ho tsoaka le tatso. Ho feta moo, ho a khonahala ho kopanya mefuta ka bobeli.

Ntlha ea Bohlokoa

Casein le whey protheine ka bobeli li tsoa lebeseng.

Li fapana ka linako tsa tšilo ea lijo - casin e sila butle butle, e etsa hore e be ntle pele ho robala, ha Whey e sila kapele 'me e loketse ho ikoetlisa le kholo ea mesifa.

Ka bobeli li na le metsoako e fapaneng ea bioactive e ka matlafatsang sesole sa hau sa mmele mme ea u fa melemo e meng.

Ho khetha e 'ngoe ho e' ngoe ho ke ke ha fana ka litholoana tse ntle setsing sa boikoetliso kapa ho ntlafatsa bophelo ba hau ka mokhoa o hlakileng, kahoo khetha eo u e ratang kapa reka motsoako o nang le tsona ka bobeli.

Ka holim'a tsohle, hopola hore ho ja ha protheine ea hau ea letsatsi le letsatsi ho bohlokoa haholo.

Le ha casein le whey ba na le liphapang, ba bapala karolo ea bohlokoa 'meleng oa hau mme ba fana ka melemo e mengata ea bophelo bo botle.