Kodi pali kusiyana kotani pakati pa Mapuloteni a Casein ndi Whey?

Zamkati

• Zonse Zimachokera Mkaka
• Thupi Lanu Limayamwa Mapuloteni a Casein Pang'onopang'ono Kuposa Whey
• Mapuloteni a Whey Ndiabwino Kuposa Casein Yomanga Minofu
• Zonsezi Zili Ndi Mankhwala Opindulira Osiyanasiyana
• Casein Mapuloteni
• Mapuloteni a Whey
• Phindu la Mapuloteni mu Zakudya Zanu
• Ndi uti amene ali woyenera kwa inu?
• Momwe Mungagwiritsire Ntchito
• Mfundo Yofunika Kwambiri

Pali mitundu yambiri yamapuloteni pamsika lero kuposa kale - kuyambira mpunga ndi hemp kupita ku tizilombo ndi ng'ombe.

Koma mitundu iwiri ya mapuloteni yakhala ikuyesa nthawi, imakhala yodziwika bwino komanso yotchuka pazaka zambiri: casein ndi whey.

Ngakhale onse amachokera mkaka, amasiyana kwambiri.

Nkhaniyi ikufufuza zakusiyana pakati pa casein ndi protein ya Whey, maubwino awo azaumoyo komanso momwe mungasankhire choyenera pazosowa zanu.

Zonse Zimachokera Mkaka

Casein ndi whey ndi mitundu iwiri ya mapuloteni omwe amapezeka mkaka wa ng'ombe, omwe amapanga 80% ndi 20% ya mapuloteni amkaka motsatana ().

Ndi mapuloteni apamwamba kwambiri, chifukwa amakhala ndi amino acid onse ofunikira, omwe muyenera kulandira kuchokera pachakudya popeza thupi lanu silingathe kupanga. Kuphatikiza apo, amasungunuka mosavuta ndikulowetsedwa ().

Ma casinine ndi whey onse ndi omwe amapanga tchizi.

Pakuphika kwachitsulo, ma enzymes apadera kapena zidulo zimawonjezeredwa mkaka wotentha. Izi ma enzyme kapena zidulo zimapangitsa kuti casein mumkaka igundane, kapena kusintha kukhala kolimba, kupatukana ndi chinthu chamadzimadzi.

Madzi amtunduwu ndi whey protein, yomwe imatsukidwa ndikuumitsidwa kukhala ufa wogwiritsa ntchito pazakudya kapena zowonjezera zakudya.

Ma curin otsala amatha kutsukidwa ndikuumitsidwa kuti apange ufa wa protein kapena kuwonjezeredwa kuzakudya za mkaka, monga tchizi tchizi.

Ma casinine ndi whey onse ndi mapuloteni opangidwa ndi mkaka komanso zopangidwa ndi tchizi.

Thupi Lanu Limayamwa Mapuloteni a Casein Pang'onopang'ono Kuposa Whey

Chimodzi mwazosiyana kwambiri pakati pa casein ndi protein yama Whey ndi momwe thupi lanu limayamwa mofulumira.

Thupi lanu limaphwanya mapuloteni m'mamolekyulu ang'onoang'ono ambiri otchedwa amino acid, omwe amayenda m'magazi anu mpaka atalowa.

Magawo amino acidwa amakhala okwera m'mwazi mwanu kwa maola anayi kapena asanu mutadya casin koma patangopita mphindi 90 mutatha kudya whey ().

Izi ndichifukwa choti mapuloteni awiriwa amapukusa mosiyanasiyana.

Monga momwe zimakhalira pakupangira cheesemaking, ma casin amapanga ma curds omwe amapezeka ndi zidulo m'mimba mwanu. Izi zimapangitsa kutalika kwa thupi lanu komanso kuyamwa.

Chifukwa chake, mapuloteni a casein amapatsa thupi lanu kutulutsa pang'onopang'ono, kosasunthika kwa amino acid, ndikupangitsa kuti ikhale yoyenera musanasale, monga kugona (,,).

Kumbali inayi, chifukwa thupi lanu limagaya komanso kuyamwa ma protein a whey mwachangu kwambiri, limapangitsa kuti bukuli likhale labwino kwambiri pantchito yanu, chifukwa imathandizira kukonzanso minofu ndikumanganso (,, 9).

Mapuloteni a Casein amayamba kugaya pang'onopang'ono pomwe whey amagaya mwachangu. Kusiyanasiyana kwa kuchuluka kwa mayamwidwe kumapangitsa mapuloteni a casein kukhala abwino asanagone komanso ma protein a whey abwino kwa nthawi yonse yolimbitsa thupi.

Mapuloteni a Whey Ndiabwino Kuposa Casein Yomanga Minofu

Mapuloteni a Whey samangokhala oyenerera kulimbitsa thupi chifukwa amangotenga mwachangu komanso chifukwa cha mawonekedwe ake amino acid.

Muli ma branched-chain amino acid (BCAAs) leucine, isoleucine ndi valine, pomwe casein imakhala ndi gawo lalikulu la amino acid histidine, methionine ndi phenylalanine ().

Ngakhale ma amino acid onse amafunikira pakupanga minofu, leucine ndi yomwe imayambitsa izi ().

Chifukwa cha kuchuluka kwake kwa leucine, mavitamini a protein amalimbikitsa mapuloteni amkati - njira yomwe minofu imakulira - kuposa casein, makamaka ikamadya mofanana ndi kulimbitsa thupi kwanu (,,).

Komabe, sizikudziwika ngati kukondoweza kwakukulu kwama protein a minofu kumapangitsa kukula kwa minofu nthawi yayitali.

Chomwe chiri chotsimikizika ndikuti kudya kwanu kwamapuloteni tsiku lililonse ndiye kulosera kwamphamvu kwamphamvu kwa minofu ndi mphamvu ().

Mbiri ya protein ya Whey amino acid imatha kulimbikitsa kulimbitsa kwa minofu kuposa ma casein.

Zonsezi Zili Ndi Mankhwala Opindulira Osiyanasiyana

Mapuloteni a Casein ndi whey ali ndi ma peptide osiyanasiyana ophatikizika, omwe ndi mankhwala omwe amapindulitsa thupi lanu ().

Casein Mapuloteni

Casein ili ndi ma peptide angapo opangidwa ndi bioactive omwe awonetsedwa kuti apindule ndi chitetezo chanu chamthupi komanso chimbudzi (,).

Ma peptide ena opangidwa ndi bioactive omwe amapezeka ku casein amapindulitsanso mtima wanu pochepetsa kuthamanga kwa magazi ndikuchepetsa mapangidwe a magazi (,).

Ma peptidewa amagwiranso ntchito chimodzimodzi ndi ma enhibitos otembenuza angiotensin (ACE), omwe ndi mankhwala omwe amadziwika kuti amaletsa kuthamanga kwa magazi.

Amamangiranso ndi kunyamula mchere monga calcium ndi phosphorous, kuwongolera kupukusa m'mimba mwanu (,).

Mapuloteni a Whey

Mapuloteni a Whey ali ndi zomanga thupi zingapo zotchedwa ma immunoglobulins omwe amalimbikitsa chitetezo chamthupi ().

Ma immunoglobulins mu whey amadziwika kuti ali ndi maantibayotiki, mwina kupha kapena kuchepetsa kukula kwa tizilombo toyambitsa matenda, monga mabakiteriya ndi ma virus (,).

Kafukufuku wazinyama ndi chubu chawonetsanso kuti mapuloteniwa amakhala ndi zotsatira za antioxidant ndikuletsa kukula kwa zotupa ndi khansa (,).

Kuphatikiza apo, ma immunoglobulins ena amanyamula michere yofunikira - monga vitamini A - kudzera mthupi lanu ndikuthandizira kuyamwa kwa michere ina yachitsulo ().

Mapuloteni a Casein ndi whey ali ndi mankhwala osiyanasiyana opindulitsa omwe amakhala ndi thanzi lanu m'njira zambiri.

Phindu la Mapuloteni mu Zakudya Zanu

Mapuloteni amatenga mbali zambiri zofunika mthupi lanu, kuzipangitsa kukhala zofunika kwambiri pa thanzi lanu.

Izi ndi monga ():

• Mavitamini: Mapuloteni omwe amachititsa kusintha kwa mankhwala m'thupi lanu.
• Ma antibodies: Izi zimachotsa tinthu ting'onoting'ono, monga mavairasi, kuti tithandizire kulimbana ndi matenda.
• Amithenga: Mapuloteni ambiri ndi mahomoni, omwe amalumikizana ndi ma cell.
• Kapangidwe: Izi zimapereka mawonekedwe ndikuthandizira khungu lanu, mafupa ndi tendon.
• Kutumiza ndi kusunga: Mapuloteniwa amasuntha zinthu kuphatikiza mahomoni, mankhwala ndi michere mthupi lanu.

Kuphatikiza pazakudya zofunikira mthupi lanu, mapuloteni ali ndi maubwino ena angapo kuphatikiza:

• Kutaya mafuta: Mapuloteni amathandizira kuchepa kwamafuta pochepetsa njala yanu ndikukulitsa kagayidwe kanu (, 30,).
• Kuwongolera shuga m'magazi: Mapuloteni, akamadyedwa m'malo mwa ma carbs, amatha kupititsa patsogolo shuga m'magazi mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 (,).
• Kuthamanga kwa magazi: Kafukufuku akuwonetsa kuti anthu omwe amadya mapuloteni ambiri - mosasamala kanthu komwe amachokera - amakhala ndi kuthamanga kwa magazi (, 35,).

Izi ndizomwe zimakhudzana ndi kudya kwambiri mapuloteni ambiri, osati ndi casein kapena whey.

Mapuloteni amatenga gawo lofunikira mthupi lanu pochita ma enzyme ndi ma antibodies, komanso kuwongolera shuga wamagazi ndi kuthamanga kwa magazi.

Ndi uti amene ali woyenera kwa inu?

Ngakhale amakhala ndi zinthu zosiyanasiyana zosiyana siyana, mapuloteni a whey ndi casein samasiyana kwenikweni pankhani yazakudya zawo.

Pama scoop (31 magalamu, kapena 1.1 ounces), ma protein a whey ali ndi (37):

• Ma calories: 110
• Mafuta: 1 galamu
• Zakudya: 2 magalamu
• Mapuloteni: 24 magalamu
• Chitsulo: 0% ya Reference Daily Intake (RDI)
• Calcium: 8% ya RDI

Pama scoop (34 magalamu, kapena 1.2 ounces), mapuloteni a casein ali ndi (38):

• Ma calories: 120
• Mafuta: 1 galamu
• Zakudya Zamadzimadzi: 4 magalamu
• Mapuloteni: 24 magalamu
• Chitsulo: 4% ya RDI
• Calcium: 50% ya RDI

Kumbukirani kuti zowonongekazi zitha kukhala zosiyanasiyana, kutengera zomwe mumagula, onetsetsani kuti mwawerenga zolemba mosamala.

Kuphatikiza apo, pali zina zofunika kuziganizira:

• Casein protein ufa nthawi zambiri amakhala wokwera mtengo kuposa Whey.
• Whey protein ufa amasakanikirana bwino kuposa casein.
• Whey protein ufa nthawi zambiri amakhala ndi kusasinthasintha kwabwino komanso kulawa kuposa casein.

Muthanso kugula zosakanikirana zamapuloteni, zomwe zimakhala ndi kuphatikiza kwa casein ndi whey, zomwe zimakupatsirani zabwino zake.

Kapenanso, mutha kugula ma ufa onse payekhapayekha ndi kutenga whey protein powder ndi kulimbitsa thupi, kenako casein musanagone.

Momwe Mungagwiritsire Ntchito

Mutha kusakaniza chilichonse ndi madzi kapena mkaka. Mkaka umapangitsa kuti mapuloteni anu agwedezeke - makamaka omwe ali ndi casein - wokulirapo.

Ngati ndi kotheka, sakanizani ufa wanu wamapuloteni ndi madzi ndi botolo la blender kapena mtundu wina wa blender mmalo mwa supuni. Kuchita izi kumathandizira kuti pakhale mapuloteni osasinthasintha komanso ofanana.

Nthawi zonse onjezerani madziwo, kenako ndi mapuloteni ambiri. Dongosolo ili limapangitsa kuti mapuloteni asamamatire pansi pa chidebe chanu.

Mapuloteni a Casein ndi Whey ali ndi maubwino apadera. Mukamasankha wina ndi mnzake, mungafunenso kuganizira mtengo wake, kusanganikirana ndi kukoma. Komanso, ndizotheka kusakaniza mitundu yonse iwiri.

Mfundo Yofunika Kwambiri

Casein ndi whey mapuloteni onse amachokera mkaka.

Amasiyana munthawi yogaya - casin digested pang'onopang'ono, ndikupangitsa kuti ukhale wabwino asanagone, pomwe Whey imagaya mwachangu ndipo ndiyabwino kulimbitsa thupi ndikukula kwa minofu.

Zonsezi zimakhala ndi mankhwala osiyanasiyana omwe angalimbikitse chitetezo cha mthupi lanu ndikupatsanso maubwino ena.

Kusankha wina ndi mnzake sikungabweretse zotsatira zabwino pamalo ochitira masewera olimbitsa thupi kapena kukulitsa thanzi lanu, chifukwa chake sankhani zomwe mukufuna kapena mugule chophatikiza chomwe chili ndi zonse ziwiri.

Koposa zonse, kumbukirani kuti chakudya chanu cha tsiku ndi tsiku chofunikira kwambiri ndi mapuloteni.

Ngakhale ma casein ndi ma Whey amasiyana, onse amatenga mbali zofunikira mthupi lanu ndipo amapereka maubwino ambiri azaumoyo.