A cikin 'yan wasa da masu zaman kansu, ana bukatar ci gaba da gina jiki. Don jin dadi, dole ku ci hatsi na nama mai yawan calorie, qwai da cuku. Zaɓin wani zaɓi shine ya haɗa da kariya mai gina jiki mai sauƙi a cikin abincin. Za su samar da makamashi ga jiki da abinci mai gina jiki ga dukan yini ba tare da ciwo mai cutarwa da kuma carbohydrates ba.
Casein - mece ce?
Casein ne mai gina jiki tare da aiki mai tsawo. Abubuwan da ake amfani da su don samar da casein su ne madara, kuma sun haɗa tare da Bugu da ƙari na enzymes. Samun shiga cikin ciki, furotin baya rushe a ruwan 'ya'yan itace, amma an canza shi cikin gel na amino acid. Yana daukan tsawon sa'o'i biyar zuwa jiki. Wannan shine bambanci tsakanin proteinin da kuma whey sunadarai - wannan karshen yana digested da sauri.
A yayin aiwatar da narkewar halittun halittu masu amfani da amino acid, phosphorus da calcium, wajibi ne ga jikin mai wasan don aiki na al'ada a ma'aunin kayan jiki, an saki. Furotin na Casein cikin siffarsa mai tsabta shi ne farin foda, ba'a faɗo dandano ba, yana kama da cukuran gida. Samfurin na halitta ne, ba ya ƙunshe da addittu masu haɗari da dyes.
Protein proteinin - abun da ke ciki
Ma'adinin micellar yana dauke da magnesium, potassium, calcium, sodium da amino acid masu mahimmanci. Amin amino acid na casein ya hada da muhimman amino guda 10. A cikin 100 grams na gina jiki mai tsabta, suna lissafin 47 grams:
- arginine - 3.3;
- valine (BCAA) - 5.4;
- histidine - 2.4;
- isoleucine (BCAA) 5.0;
- leucine (BCAA) 9.1;
- lysine - 8.5;
- methionine - 2.6;
- threonine 4.5;
- phenylalanine - 4,4;
- tryptophan - 1.8.
Casein - cutar ko amfani?
Furotin na Casein shine tushen furotin da ake bukata daga 'yan wasa don kama da kuma kare tsohuwar muscle. Kwayar sunadaran da hankali, sun ba jiki da abinci maigari da dare. Ana iya amfani dashi a matsayin abinci saboda rashin man fetur da carbohydrates. Ƙananan kuɗi da kuma sauƙi na samar da kayan aikin wasanni ya haifar da bayyanar casein na kyawawan dabi'u a kasuwa. Zai iya cutar da lafiyar jiki.
Amfani da cutar da furotin na casein sunyi amfani da shi daga manyan masana daga ko'ina cikin duniya. Sun yi imanin cewa don kula da masu wasan motsa jiki na jiki suna buƙatar 3 grams na gina jiki da kilogram na nauyi. Tare da horo mai tsanani, buƙatar ƙwayar gina jiki ta ƙaru zuwa 4-6 grams kowace kilogram na nauyi. Rashin kariyar abincin abin da ake ci abinci zai iya cutar da lafiyar dan wasan.
Amfanin Casein Protein
Me ya sa kake bukatar casein zuwa ga jiki? Tana cikin rukuni na sunadarai mai madara, wanda tasirinsa sau biyu ya fi na kayan sunadaran kayan lambu. Adireshin shigarwa yana hanzarta tattara tarin muscle kuma yana tabbatar da ci gaba a lokacin da bayan horo a cikin zauren. Casein yayi hankali a hankali kuma ya fi tsayi jikin jiki tare da amino acid mai mahimmanci. Nazarin da masana kimiyya daga kasashe daban-daban suka gudanar sun tabbatar da cewa casein na aiki mafi kyau fiye da abincin da ke dauke da furotin mai yawa. Amfanin amfani da kwayar halitta shine kamar haka:
- Ana kiran sunadaran gina jiki cikin jiki. Wannan yana da mahimmanci a lokutan "bushewa", idan adadin kayan abinci ya rage.
- Jiki yana karɓar furotin mai mahimmanci a cikin buƙatar da ake bukata. Don cimma irin wannan sakamakon tare da taimakon abinci na abinci mai wuya.
- Furotin na Casein ya shafe yunwa har tsawon sa'o'i 6-8.
- Amino acid, wanda ya kasance ɓangare na shi, da hanzarta aiwatar da yawan mai ƙona , saboda haka ana amfani da furotin a matsayin hanyar rasa nauyi.
- Lokacin shan ƙara, haɗarin rauni ya ragu, wanda babban abun ciki mai mahimmanci ya bayyana don ƙarfafa kasusuwa.
Casein - cutar
Mene ne cutar casin ga mutane? Protein yana da lafiya in an dauka a samfurin shawarar mai sana'a. Akwai sakamako mai lalacewa, wanda babban tsabta na madara mai gina jiki madara da kuma siffofin jiki ke bayyana. An bayyana mummunan abubuwa a cikin wadannan:
- Girman ƙananan lokacin amfani da casein a cikin manyan yawa. Samfurin yana samuwa a cikin adadin kuzari, tare da haɗarin sunadaran gina jiki, jiki mai yalwa ya ƙara girma.
- Matsaloli tare da hanta da kodan - sun tashi saboda ƙarin nauyin a kan kwayoyin idan akwai wani abu mai ban mamaki.
- Rashin lafiya ga casein yana nunawa ta hanyar raguwa, itching, redness na fata. Wannan halayyar yana da hankula ga mutane da rashin haƙuri.
- A wasu lokuta, akwai ciwo a cikin ciki, rashin ci .
Casein - Dabbobi
Masu sana'a suna samar da casein na nau'i uku: micellar, caseinate, casein hydrolyzate. Sun bambanta a fasaha na samarwa, abun da ke ciki da aikin.
- Ana yin Micellar casein ta hanyar hanyar filtration na madara. A tsarin samarwa, casein ya rabu da mai da whey. Ba'a keta tsarin tsarin gina jiki ba, ana adana dukiyarsa. Irin wannan nau'in gina jiki ya sauke sauƙi, amma tsawon (8-9 hours). A cikin ruwa da sauran taya, ba ta narke gaba daya ba, don haka cocktails bisa gareshi suna da daidaitattun daidaito.
- Caseinate shine furotin 90%, da 10% na calcium, potassium da sodium. Ya ƙare gaba ɗaya a cikin ruwa, masana'antun sukan hada da shi a cikin abun da ke cikin wutar cocktails.
- Ana samar da hydrolyzate na Casein ta hanyar acid hydrolysis. Ya haɗa da maganin amino acid da peptides. Wannan kwayar halitta tana da sauri a cikin jiki, sau da yawa ana amfani dashi a matsayin abincin abincin baby.
Abincin abincin ya ƙunshi casein?
Mene ne casin kuma waɗanne kayayyaki zasu iya maye gurbin ilimin lissafi? Casein ne mai gina jiki mai madara, a cikin isasshen kayan ga kwayoyin da yake dauke da shi a madara da kiwo. Yawanta sun bambanta da samfurori daban-daban na wannan rukuni:
- madara maraya - 80% na casein;
- goat madara - 80%;
- Cuku wuya - 30%;
- cuku mai taushi - 28%;
- cuku a brine - 25%
- Cuku mai cin nama mai ciki na 15-23% - 22%;
- gida cuku da mai abun ciki 0-1,8% - 18%;
- kirim mai tsami 20% - 15%;
- kefir 2.5% - 15%;
- yoghurt ba tare da addittu ba - 9%;
- zaki mai dadi - 9%;
- mai dadi yogurt - 6%.
Akwai 'yan wasa wadanda ke canza gurbin furotin casin tare da cin abinci mai laushi mai ƙananan da sauran kayan kiwo. Wannan tsari na abinci mai dacewa ya dace da yunwa mai dadi, amma a matsayin tushen gina jiki a yawan buƙata, bai dace ba. A cikin 100 grams na cuku cuku ya ƙunshi fiye da 20 grams, kuma a cikin gama casein ya 90 grams. Curd, kefir, yogurt yana da kyau ga cin abinci a matsayin ƙarin abin da ya dace da ingantaccen aiki, kuma ba maimakon hakan ba.
Yadda za a dauki furotin casein?
Me ya sa nake bukatan casein? Don daukar ma'aikata da kuma rike da ƙwayar tsoka, don shawo kan yunwa a cikin hanyar rasa nauyi. Lissafi na liyafa kuma lambar yana dogara da manufar. Hanyar mafi sauki ita ce ta soke gurasar madara da sha shi a matsayin hadaddiyar giyar. Don inganta dandano, vanilla, kirfa ko koko an kara da shi kuma an haxa a cikin shaker. Casein yana bugu a cikin tsabta, kuma don inganta sakamakon da aka hade shi da gina jiki na whey .
Yaya zan iya ɗaukar casin lokacin da nake buƙatar tsoka da lokacin bushewa? Akwai shiri na duniya inda 'yan wasan za su iya daidaita kansu:
- Girma na karama 40 kafin lokacin kwanta barci - a lokacin lokacin samun karfin muscle.
- 20 grams na foda, diluted cikin ruwa ko madara, 3-4 sau a rana tsakanin abinci - a lokacin "bushewa".
- 35 grams a rana, idan mai wasan ya rasa abinci.
Casein don samun riba
Don ƙara yawan ƙwayar tsoka, samar da abinci mai gina jiki ga jiki kuma kara ƙarfin hali, casin ya bugu da yamma a cikin adadin da tsoka ya nuna. An yarda ta haxa shi tare da furotin na whey - casein yana cike da tsokoki na rana, kuma sinadarin whey yana taimakawa wajen samar da agaji, yana karfafa ci gaban muskula a yayin rana. Casein bayan an dauki motsa jiki don inganta anabolism. Don yin wannan, an haxa shi da gina jiki na whey a cikin wani rabo na 1: 2.
Protein proteinin don asarar nauyi
Casein don asarar nauyi ba zai cutar da lafiyarsa ba, idan ka bi da sashi. An shirya hadaddiyar giyar daga furotin furotin a cikin ruwa. Za ku iya sha shi a kowane lokaci na rana, amma ana ganin lokutan mafi kyau na rana da maraice, lokacin da ake farfaɗo yunwa ko akwai marmarin cin abinci mai dadi. Kwayar sunada kwakwalwa ta yunwa , yana kwantar da jiki tare da ma'adanai masu muhimmanci da amino acid.
Hanya na liyafar ya dogara da nauyin farko da sakamakon da ake so. Mafi kyawun makirci na rasa nauyi - shan kariyar abincin abinci maimakon 1-2 k'araye. Kashi guda ɗaya na foda don wannan zabin shine 20 grams. Ana iya daukar Casein sau 4-5 a rana tsakanin abinci, ba wucewa da jigon yau da kullum ba. Don hasara nauyi 40-50 grams na kariyar rana zai isa.
Mafi kyawun Protein Protein
Sakamakon karshe ya danganta da ingancin samfurin. Lokacin zabar shi, ya kamata a shiryar da shi ta hanyar tasirin furotin casin da kuma sunan masu sana'a. Ƙaramin ƙaramin inganci yana jawo hankalin kuɗi kaɗan, amma maimakon aikin da ake so ya haifar da sakamako mai lalacewa. Jagora a cikin sashen wasanni na kayan wasanni sun cancanta suyi la'akari da wadannan alamu:
- Gold Standard daga Optimum Gina Jiki . Tare da cokali mai aunawa, jiki yana karbar nau'in gina jiki 34, wanda ya ƙunshi nau'i na 24 na casein mai gina jiki ba tare da wani tsabta ba.
- Elite Casein daga Dymatize alama . Ɗaukaka mafi kyau, wanda ya haɗa da dukkan abubuwa masu muhimmanci. Ɗaya daga cikin cokali yana dauke da nauyin gina jiki 24.
- Casein daga kamfanin MusclePharm na 80% ya ƙunshi furotin madara.
- Casein Pro daga Universal Foodstation alama yana da nau'in gina jiki mai gina jiki ba tare da tsabta ba. Ƙara zai faranta gourmets tare da dandano na vanilla, cakulan, cream.