Dalilin da yasa Casein shine ɗayan mafi kyawun sunadaran da zaku iya ɗauka

Wadatacce

• Kamar Whey, Casein Ya Samu ne Daga Milk
• Casein Ya Longauki Mafi Yawu Don Narkar Da Whey
• Sinadarin Casein na da Inganci sosai ga Ci gaban Muscle
• Casein na iya samun wasu fa'idodi masu mahimmanci don lafiyar ku
• Shin Yana Da Wani Illolin Lahani?
• Rikicin A1 vs A2
• Yadda ake Karawa da Casein da kara Fa'idodi
• Dauki Sakon Gida

Casein furotin ne mai saurin narkewa wanda mutane sukan ɗauka azaman ƙarin.

Yana fitar da amino acid a hankali, don haka mutane sukan sha shi kafin kwanciya don taimakawa kan warkewa da rage raunin tsoka yayin da suke bacci.

Yawancin karatu sun nuna yana taimakawa haɓaka haɓakar tsoka, tare da tarin sauran fa'idodi.

Kamar Whey, Casein Ya Samu ne Daga Milk

Milk ya ƙunshi nau'ikan sunadarai biyu - casein da whey. Casein kashi 80% na furotin na madara, yayin da whey yake 20%.

Kwayar Casein tana narkewa a hankali, yayin da furotin whey ke narkewa da sauri. Wannan muhimmin banbanci ne tsakanin waɗannan shahararrun sunadaran sunadaran.

Kamar sauran sunadarai na dabbobi, casein shine cikakken tushen furotin. Wannan yana nufin yana samarda dukkanin muhimman amino acid dinda jikinku yake bukata don girma da gyara ().

Hakanan ya ƙunshi nau'ikan sunadarai daban-daban da abubuwan da ke tattare da ƙwayoyin cuta, wasu daga cikinsu suna da fa'idodin lafiya (,)

Akwai manyan nau'i biyu:

• Micellar casein: Wannan shi ne shahararren tsari kuma ana narkar da shi a hankali.
• Casein Hydrolyzate: Wannan nau'in an kaddara shi kuma yana hanzari a hankali.

Kayan gram 33 (1.16 ounce) na madaidaicin furotin na sinadarin ya ƙunshi gram 24 na furotin, gram 3 na carbi da gram 1 na mai (4).

Hakanan ƙila yana ƙunshe da ƙananan ƙwayoyin cuta (kamar su alli), amma ainihin abin da ke ciki zai bambanta dangane da alama.

An samo sinadarin Casein daga madara. Furotin ne mai saurin narkewa wanda yake dauke da dukkan muhimman amino acid dinda jikinka yake bukata.

Casein Ya Longauki Mafi Yawu Don Narkar Da Whey

Casein sananne ne azaman furotin "sakin lokaci" saboda saurin shayarwa a cikin hanji.

Wannan yana nufin cewa yana ciyar da ƙwayoyinku tare da amino acid a ƙananan matakin akan lokaci mai tsawo.

Zai iya taimaka wa kwayoyin ka su hada furotin, koda kuwa a lokacin da jikinka zai iya fasa tsokar kansa don ciyar da kanta, kamar lokacin da baka ci wani lokaci ba,,).

Saboda wannan dalili, ana kiransa "anti-catabolic" kuma yana taimakawa rage raunin tsoka ().

Studyaya daga cikin binciken ya gwada saurin narkewar abinci ta hanyar samarwa mahalarta ko dai casein ko whey protein shake. Masu binciken sun sanya ido kan abin da ke cikin amino acid din, musamman mabuɗin amino acid leucine, na tsawon awanni bakwai bayan sha ().

Kamar yadda kuke gani a ƙasa, sun sami saurin girma da girma daga furotin whey saboda saurin shayarwa da sauri. Duk da ƙaramin ƙarami na farko, matakan casein sun kasance sun daidaita daidai da lokaci.

A wani binciken kuma, masu binciken sun baiwa mahalarta ko dai sunadarin whey ko na kesin sannan kuma suka auna yawan narkar da abincin da sukeyi ta hanyar nazarin yaduwar amino acid, leucine, tsawon awanni bakwai.

Sun gano cewa matakan yaduwar leucine ya tashi sama da 25% mafi girma a cikin rukunin furotin whey, yana nuna saurin narkewa ().

Wannan yana nufin cewa ƙungiyar casein ta rage adadin furotin ɗin da aka ƙona don mai a tsawon awanni bakwai. Wannan yana nufin ingantaccen ma'aunin furotin, babban mahimmin ci gaban tsoka da riƙewa ().

Wannan furotin shine maganin-catabolic. Yana rage raunin gina jiki a cikin jiki saboda saurin narkewar abinci da ci gaba da samar da amino acid ga ƙwayoyin tsoka.

Sinadarin Casein na da Inganci sosai ga Ci gaban Muscle

Jiki da 'yan wasa sun yi amfani da wannan ƙarin shekaru da yawa.

Kamar sauran sunadaran dabbobin, yana dauke da dukkan muhimman amino acid din da jikin ku baya iya samarwa ta dabi'a. Mafi mahimmanci, yana samar da adadi mai yawa na leucine, wanda ke haifar da haɓakar ƙwayar ƙwayar tsoka (,,).

Idan kawai kuna cin ƙananan furotin mai matsakaici ko matsakaici, yana iya taimaka muku haɓaka haɓakar tsoka kawai ta haɓaka haɓakar furotin ().

Studyaya daga cikin binciken ya kwatanta waɗanda suka ɗauki casein zuwa wasu ƙungiyoyi biyu. Consumedayan sunadaran whey ɗayan kuma basu da furotin.

Masu binciken sun gano cewa ƙungiyar casein ta sami narkar da ƙwayar tsoka sau uku kuma ta ninka asarar mai idan aka kwatanta da rukunin wuribo. Caseungiyar casein kuma ta sami rashi mai yawa fiye da ƙungiyar whey ().

Hakanan yana iya haɓaka ƙwayar tsoka ta dogon lokaci ta rage lalata furotin. Wannan aikin yana faruwa a kullun lokacin da jikinku yayi ƙasa da ƙarfi da amino acid. Yana kara yayin motsa jiki ko rage nauyi (,,).

A saboda wannan dalili, ana amfani da casein da daddare don hana lalacewar sunadarin da zai iya faruwa, tun da kun wuce cikin ɗan lokaci kaɗan ba tare da abinci ba yayin da kuke barci.

A cikin binciken daya, girgizar sunadarin casein kafin lokacin bacci ya taimaka wa maza masu bada karfi karfi kara girman zaren 2 na tsoka ta 8.4 cm2 a cikin kungiyar kari, idan aka kwatanta da 4.8 cm2 a cikin masu koyar da horo kawai (15).

Hakanan sun sami ƙungiyar casein sun ƙara ƙarfi zuwa mafi girma, ko kusan 20% fiye da rukunin horo kawai.

Yawanci kamar whey, an nuna casein sau da yawa don haɓaka haɓakar tsoka da ƙarfi yayin haɗuwa da horo na juriya. Hakanan yana iya taimakawa tare da asarar mai.

Casein na iya samun wasu fa'idodi masu mahimmanci don lafiyar ku

Wasu binciken farko sun gano cewa casein na iya samun wasu fa'idodi masu ban sha'awa, gami da:

• Antibacterial da rigakafi amfanin: Wasu nazarin kwayar halitta suna ba da shawarar yana iya samar da fa'idodin antibacterial da rigakafi da rage hawan jini (,).
• Matakan Triglyceride: Studyaya daga cikin bincike a cikin mutane 10 masu kiba ya gano cewa ya rage matakan triglyceride bayan cin abinci da 22% ().
• Ragewa a cikin masu tsattsauran ra'ayi kyauta: Wasu daga cikin peptides a cikin casein furotin na foda na iya samun tasirin antioxidant kuma suna yaƙi da haɓakar ƙwayoyin cuta masu cutarwa (,,).
• Rashin mai: Studyaya daga cikin nazarin horo na mako 12 ya sami asarar mai mai yawa tsakanin mutanen da ke ɗaukar ƙarin ya ninka sau uku fiye da na rukunin wuribo ().

Kodayake ana buƙatar ƙarin nazarin ɗan adam, bincike na farko ya nuna casein na iya inganta fannonin kiwon lafiya, kamar rage triglycerides da taimakawa tare da rage nauyi.

Shin Yana Da Wani Illolin Lahani?

Tarihin cewa yawan cin furotin yana haifar da rashin lafiya an lalata shi sau da yawa.

Karatuttukan karatu kai tsaye da sake dubawa sun nuna cewa babu wani mummunan sakamako ga mutane masu lafiya.

Iyakar abin da ya keɓance shine waɗanda suke tare da su na yanzu koda ko cutar hanta, waɗanda zasu buƙaci iyakance yawan cin abincin sunadaran (,,).

Idan ka dauki kwaya 1-2 na maganin sinadarin casein a kowace rana, to abu ne mai wuya ka samu wani sakamako mai illa, balle manyan.

Da aka faɗi haka, wasu mutane suna rashin lafiyan cutar ko kuma rashin haƙuri ga lactose, wanda galibi ana samunsa da ƙarami tare da ƙarin.

Sauran mutane na iya zama masu kumburi ko fuskantar wasu alamun alamun narkewa, amma wannan ya dogara da mutum.

Kamar whey, furotin na casein yana da matukar aminci ga cin ɗan adam. Kamar yadda aka tattauna a sama, yana iya ma da fa'idodi na dogon lokaci masu ban sha'awa ga lafiyar ku.

Kamar yawancin tushen furotin, yana da aminci don amfani na yau da kullun kuma yana iya samar da fa'idodin kiwon lafiya na dogon lokaci.

Rikicin A1 vs A2

Daban-daban nau'ikan shanu suna samar da nau'ikan sunadaran sunadarin kadin.

Daya daga cikin sunadaran dake casein (wanda ake kira beta-casein) ya wanzu ta hanyoyi da yawa. Yawancin madarar shanu na dauke da cakuda A1 da A2 beta-casein, yayin da madarar wasu nau'in ke dauke da A2 beta-casein kawai.

Wasu bincike na lura sun fara danganta A1 beta-casein zuwa lamuran lafiya kamar su ciwon sukari na 2 da ciwon zuciya (,,).

Koyaya, binciken kulawa ba shi da tabbaci kuma kawai yana nuna ƙungiyoyi, waɗanda ba za a dogara da abinci mai gina jiki ba. Sauran karatu akan A1 beta-casein basu sami wata illa ba (,).

Bincike da muhawara akan A1 da A2 beta-casein na ci gaba, amma a yanzu wannan tabbas ba abinda kuke buƙatar damuwa bane. Idan kun damu, to kuna iya karanta ƙarin a cikin wannan labarin anan.

Wasu nazarin kulawa suna nuna al'amuran kiwon lafiya daga cinye A1 beta-casein, amma binciken bai yi nisa ba.

Yadda ake Karawa da Casein da kara Fa'idodi

Casein furotin foda shine tushen ingantaccen furotin wanda shima ya dace sosai.

Idan kuna shan shi kafin ko bayan motsa jiki, to yana da ma'ana a yi amfani da sifa mai saurin narkewa kamar casein hydrolyzate - ko kuma kawai za ku iya ɗaukar furotin na whey.

Mafi yawan mutanen da suke kari da casein suna shan shi kafin su kwanta.

Misali, zaka iya cin diba 1-2 (gram 25-50) na furotin na furotin da aka hada shi da ruwa. Kuna iya sanya casein da ruwa a cikin kwalban girgiza kuma ku haɗa shi ta wannan hanyar, ko kuma a cikin wani abun haɗawa da ɗan kankara.

Hakanan zaka iya saka shi a cikin kwano sannan ka juya shi da ruwa har sai ya sami daidaito irin na pudding, sannan ka sanya shi a cikin injin daskarewa na tsawon minti 5. Sannan ya ɗan ɗanɗana kamar ice cream ko sanyi, musamman tare da ɗanɗano kamar cakulan ko vanilla.

Ana faɗin haka, zaku iya samun yawan sinadarin sinadarai daga kayayyakin kiwo na halitta. Milk, yogurt na halitta da cuku suna da yawa a cikin wannan furotin.

Shahararrun hanyoyi don samun yalwar furotin na kiwo ba tare da adadin kuzari da yawa ba sun haɗa da cin cuku na gida ko yogurt na ɗari-ɗari na furotin.

Furotin na Casein yana da amfani da yawa kuma ana iya amfani dashi yau da kullun don haɓaka yawan furotin ɗin ku gaba ɗaya. Zai iya zama mafi kyau a ɗauka kafin ka kwanta, ko kuma za ka ɗauki dogon lokaci ba tare da abinci ba.

Dauki Sakon Gida

Casein furotin ne mai saurin narkewa wanda zai iya haɓaka haɓakar tsoka da taimakawa dawowa bayan motsa jiki.

Shan shi na iya inganta lafiyar ku, tare da kara yawan abincin furotin na yau da kullun. Wannan mahimmin mahimmanci ne a cikin asarar nauyi da ci gaban tsoka.

Gwada shan ganyen furotin na garin casein ko babban gilashin madara kafin lokacin kwanciya don inganta murmurewa da rage raunin furotin.

A ƙarshen rana, casein shine tushen asalin furotin mai inganci. Ba za ku damu ba idan kun gwada shi.

Aboutari game da furotin:

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• 10 Dalilan da ke tallafawa Kimiyya don Ci Protearin Protein