Menene Bambanci tsakanin Casein da Whey Protein?

Wadatacce

• Dukansu sun fito daga Milk
• Jikinku yana Sharar Protein Ciki a hankali Fiye da Whey
• Protein Whey Ya Fi Casein Kyau Don Gina Muscle
• Dukansu Suna Da Mafaka Masu Amfani Na Musamman
• Protein na Catin
• Whey Protein
• Amfanin sunadarai a cikin abincinku
• Wanne Ya Fi Kyawu A Gare Ku?
• Yadda ake Amfani
• Layin .asa

Akwai nau'ikan furotin foda a kasuwa a yau fiye da kowane lokaci - daga shinkafa da hemp zuwa kwari da naman sa.

Amma nau'ikan sunadarai guda biyu sun kasance tsayayyen lokaci, sunada kyau kuma sunada shahara tsawon shekaru: casein da whey.

Kodayake dukansu an samo su ne daga madara, sun bambanta sosai.

Wannan labarin yana bincika bambance-bambance tsakanin casein da whey protein, fa'idodin lafiyarsu da yadda zaku zaɓi wanda ya dace don bukatunku.

Dukansu sun fito daga Milk

Casein da whey sune nau'ikan furotin guda biyu da ake samu a madarar shanu, suna yin kashi 80% da 20% na furotin na madara bi da bi ().

Sunadarai ne masu inganci, kamar yadda suke dauke da dukkan muhimman amino acid, wanda dole ne kasamu daga abinci tunda jikinka bazai iya yin su ba. Bugu da kari, suna cikin narkewa cikin sauki da nutsuwa ().

Dukkanin casein da whey kayan aikin cuku ne.

Yayin hada chees, ana saka enzymes na musamman ko acid a madara mai zafi. Wadannan enzymes ko acid din suna haifar da casein da ke cikin madara ya taru, ko canzawa zuwa tabbataccen yanayi, yana rabuwa da abu mai ruwa.

Wannan sinadarin ruwa shine furotin na whey, sa'annan awanke shi sannan a shanya shi zuwa sifar foda don amfani dashi a cikin kayan abinci ko kari na abinci.

Sauran curds na casein za'a iya wanke shi da bushe shi don ƙirƙirar furotin mai ƙanshi ko ƙara shi zuwa kayayyakin kiwo, kamar su cuku na gida.

Duk casein da whey duk sunadaran gina jiki ne da kuma samar da cuku.

Jikinku yana Sharar Protein Ciki a hankali Fiye da Whey

Ofayan mahimmancin bambance-bambance tsakanin casein da furotin whey shine yadda saurin jikin ku yake shafar su.

Jikinka yana rarraba furotin a cikin ƙananan ƙwayoyin da yawa da ake kira amino acid, wanda ke zagayawa a cikin jini har sai sun sha.

Matakan wadannan amino acid din suna ci gaba da daukaka a cikin jininka tsawon awanni hudu zuwa biyar bayan ka sha kwayar amma minti 90 ne kawai bayan ka ci whey ().

Wannan ya faru ne saboda sunadaran sun narke iri daban-daban.

Kamar yadda yake a cikin aikin ƙera, casein yana samar da ƙanshi sau ɗaya da aka fallasa shi ga acid ɗin da ke cikin ku. Wadannan curds din suna tsawaita tsarin narkewar jikinka da kuma shanyewar jiki.

Sabili da haka, furotin na casein yana samarda jikinka tare da sakin amino acid a hankali, yana sanya shi ya zama mai kyau kafin yanayin azumi, kamar su bacci (,,).

A gefe guda kuma, saboda jikinka yana narkewa kuma yana shayar da furotin whey da sauri, yana sanya cikakken littafin wasan motsa jiki, saboda zai fara aiwatar da gyaran tsoka da sake gina shi (,, 9).

Kwayar Casein tana narkewa a hankali yayin da whey ke narkewa da sauri. Wadannan bambance-bambance a cikin yawan shaye shaye suna sanya furotin mai kyau kafin kwanciya da furotin whey wadanda zasu dace da aikin motsa jikinku.

Protein Whey Ya Fi Casein Kyau Don Gina Muscle

Furotin Whey ba kawai ya fi dacewa da motsa jiki ba saboda yana saurin saurin amma kuma saboda bayanan amino acid.

Ya ƙunshi ƙarin amino acid (BCAAs) leucine, isoleucine da valine, yayin da sinadarin sinadarin sinadarin amino acid mafi girma na amino acid, histidine, methionine da phenylalanine ().

Duk da yake dukkan muhimman amino acid suna da mahimmanci don gina tsoka, leucine shine wanda ya haɓaka tsarin ().

Saboda wani ɓangare na abun da ke cikin leucine mafi girma, furotin whey yana haɓaka haɓakar furotin na tsoka - aikin da tsokoki ke girma - fiye da casein, musamman lokacin cinyewa tare da aikin motsa jiki (,,).

Koyaya, ba a sani ba ko wannan haɓakar haɓakar haɓakar ƙwayar tsoka yana haifar da ƙarin haɓakar tsoka na dogon lokaci.

Abin da ya tabbata shine yawan cin abincin ku na furotin a kowace rana shine mafi tsinkayen hango girman tsoka da ƙarfi ().

Bayanin amino acid na furotin na Whey na iya motsa aikin ginin tsoka fiye da na casein.

Dukansu Suna Da Mafaka Masu Amfani Na Musamman

Casein da furotin whey suna dauke da peptides daban-daban na bioactive, waxanda suke da mahadi da suke amfanar jikin ku ().

Protein na Catin

Casein ya ƙunshi peptides da yawa na bioactive waɗanda aka nuna don fa'idantar da garkuwar ku da tsarin narkewar abinci (,).

Wasu peptides na bioactive da aka samu a casein suma suna amfanar da zuciyar ka ta hanyar rage hawan jini da rage samuwar daskarewar jini (,).

Wadannan peptides din suna aiki iri daya ne ga masu hana magungunan enzyme (ACE) na angiotensin, wani rukunin magungunan da ake yawan bayarwa don sarrafa karfin jini.

Hakanan suna ɗaure da ɗaukar kayan ma'adanai kamar alli da phosphorus, inganta ƙoshin lafiyarsu a cikin cikinku (,).

Whey Protein

Furotin Whey yana dauke da wasu sunadarai masu aiki wadanda ake kira immunoglobulins wadanda ke bunkasa garkuwar ku ().

An san immunoglobulins a cikin whey suna da abubuwan da ke kashe ƙwayoyin cuta, ko dai kashewa ko rage jinkirin haɓakar ƙwayoyin cuta, kamar ƙwayoyin cuta da ƙwayoyin cuta (,).

Animal da kuma gwajin-tube tube sun kuma nuna cewa waɗannan sunadaran suna yin tasirin antioxidant kuma suna hana ci gaban ciwace-ciwacen daji da ciwon daji (,).

Bugu da kari, wasu immunoglobulins suna safarar mahimman abubuwa masu gina jiki - kamar su bitamin A - ta jikinka kuma suna haɓaka sha da sauran abubuwan gina jiki kamar ƙarfe ().

Casein da furotin whey suna ƙunshe da mahaɗan bioactive daban daban waɗanda zasu amfani lafiyar ku ta hanyoyi da yawa.

Amfanin sunadarai a cikin abincinku

Protein yana da mahimman matsayi a jikin ku, yana mai da shi mahimmanci ga lafiyar ku.

Wadannan rawar sun hada da ():

• Enzymes: Sunadaran da suke aiwatar da halayen sunadarai a jikinku.
• Kwayoyin cuta: Wadannan suna cire barbashi na waje, kamar ƙwayoyin cuta, don taimakawa yaƙi da kamuwa da cuta.
• Manzanni: Yawancin sunadarai sune hormones, wanda ke daidaita siginar sigina.
• Tsarin: Waɗannan suna ba da fom da tallafi ga fata, ƙasusuwa da jijiyoyi.
• Kai da ajiya: Wadannan sunadaran suna motsa abubuwa gami da hormones, magunguna da enzymes ta jikinka.

Bayan ayyukan gina jiki na yau da kullun a jikin ku, furotin yana da wasu fa'idodi da yawa da suka haɗa da:

• Rashin mai: Protein yana taimakawa asarar mai ta hanyar rage yawan abincin ku da kuma bunkasa kuzarin ku (, 30,).
• Kula da sukarin jini: Sunadaran, lokacin da aka sha maimakon maye, zai iya inganta sarrafa suga a cikin mutane masu ciwon sukari na 2 (,).
• Ruwan jini: Nazarin ya nuna cewa mutanen da suke yawan amfani da furotin - ba tare da la'akari da tushen ba - suna da ƙananan jini (, 35,).

Wadannan fa'idodin suna da alaƙa da haɓakar haɓakar haɓakar haɓakar gaba ɗaya gaba ɗaya, ba lallai ba ne tare da casein ko whey.

Protein yana taka muhimmiyar rawa a cikin jikin ku ta hanyar aiki azaman enzymes da antibodies, da kuma daidaita sukarin jini da hawan jini.

Wanne Ya Fi Kyawu A Gare Ku?

Duk da abubuwan da suke da shi na halittu masu rai, whey da protein na casein sun dan bambanta kadan idan yazo da bayanan abincin su.

A kowane madaidaicin diba (gram 31, ko oza 1.1), furotin whey ya ƙunshi (37):

• Calories: 110
• Kitse: Gram 1
• Carbohydrates: 2 gram
• Furotin: 24 gram
• Ironarfe: 0% na Abinda ake Magana a Kullum (RDI)
• Alli: 8% na RDI

A kowane madaidaicin diba (gram 34, ko oza 1.2), furotin na sinadarin ya kunshi (38):

• Calories: 120
• Kitse: Gram 1
• Carbohydrate: 4 gram
• Furotin: 24 gram
• Ironarfe: 4% na RDI
• Alli: 50% na RDI

Ka tuna cewa waɗannan gaskiyar abinci mai gina jiki na iya bambanta, ya dogara da takamaiman samfurin da ka siya, don haka ka tabbata ka karanta alamun a hankali.

Abin da ya fi haka, akwai wasu abubuwan da za a yi la'akari da su:

• Kayan furotin na Casein ya fi tsada fiye da whey.
• Furotin furotin na Whey yana daɗa haɗuwa fiye da casein.
• Whey furotin foda sau da yawa yana da mafi daidaito da dandano fiye da casein.

Hakanan zaka iya siyan kayan haɗin sunadarai, wanda yawanci ya ƙunshi haɗarin casein da whey, yana baka fa'idodin kowannensu.

A madadin, zaku iya siyan duka foda daban-daban kuma ku ɗauki furotin mai ƙwanƙwasa tare da motsa jiki, sannan casein kafin kwanciya.

Yadda ake Amfani

Kuna iya cakuda kowane da ruwa ko madara. Madara za ta sa kazarinka ya girgiza - musamman wadanda ke da sinadarin casein - wadanda suka fi kauri.

Idan za ta yuwu, sai a hada garin furotin dinka da ruwa tare da kwalbar blender ko wani nau'in abin hadawa a maimakon cokali. Yin hakan zai tabbatar da daidaitaccen daidaituwa da yaduwar furotin daidai wa daida.

Koyaushe saka ruwa da farko, sannan biyun furotin. Wannan umarnin yana kiyaye sunadarin daga mannewa daga kasan akwatin.

Casein da furotin whey kowannensu yana da fa'idodi na musamman. Lokacin yanke shawara kan ɗayan ɗayan, ƙila kuna so kuyi la'akari da farashin, haɗuwa da dandano. Abin da ya fi haka, yana yiwuwa a gauraya nau’ikan biyu.

Layin .asa

Casein da furotin whey duk sun samo asali ne daga madara.

Sun bambanta a lokutan narkewa - casein yana narkewa a hankali, yana sanya shi mai kyau kafin lokacin bacci, yayin da whey ke narkewa da sauri kuma ya dace da motsa jiki da kuma ci gaban tsoka.

Dukansu suna da mahaɗan mahaɗan daban-daban waɗanda zasu iya inganta garkuwar ku kuma su ba da wasu fa'idodi.

Zaɓin ɗaya a kan ɗayan ba lallai ba ne ya ba da sakamako mafi kyau a dakin motsa jiki ko kuma inganta lafiyar ku, don haka zaɓi wanda kuka fi so ko ku sayi haɗin da ya ƙunshi duka biyun.

Fiye da duka, tuna cewa yawan cin abincin ku na furotin ya fi muhimmanci.

Duk da yake casein da whey suna da bambance-bambancen su, kowannensu yana taka muhimmiyar rawa a cikin jikinku kuma yana ba da fa'idodi da yawa na lafiya.