Yana da wahala ka sadu da mutumin da bai ji labarin furotin a kalla a hanya ba. Ga yawancin mutane, yana da alaƙa da wasu nau'in kayan kiwo, kuma mutane ƙalilan ne suke tunani game da mahimmancin sa ga lafiyayyen abinci. Wani ya ɗauka don samun nauyi, wani kawai yayi watsi da shi, kuma wani ya daɗe da nasara yayi amfani da casein don asarar nauyi.
Casein - menene shi?
Menene furotin na casein?
Casein hadadden furotin ne wanda aka samo shi adadi mai yawa (kusan 80%) a cikin madara mai shayarwa.
Ana samo shi ta hanyar curdling madara tare da enzymes na musamman. A cikin sauƙaƙan kalmomi, casein shine "mai laifi" a cikin samuwar cuku na gida.
Zai iya zama abin dariya duk da cewa ɗan adam ya daɗe da sanin casein, a baya ana amfani dashi ne kawai azaman kayan haɗin gini, manne, fenti da, tsoro, robobi. A hankali, ya rikide ya zama dandano da abubuwan adana abubuwa.
Yau casein shine babban furotin da ake amfani dashi a abinci mai gina jiki. Abubuwan sa suna ba ku damar rasa nauyi duka biyu kuma ku sami ƙarfin tsoka, dangane da hanya da yanayin amfani da ita. Bugu da ƙari, yayin amfani da furotin na casein, ana ƙone kitse, kuma ƙwayar tsoka ba ta canzawa, wanda ya sa ta zama ba makawa samfuri don bushe 'yan wasa.
Idan muka yi magana game da tasirinsa a jikin mutum, to ba shi da bambanci da sauran kayan furotin kuma ba ya cutar da su. Akwai, tabbas, banda.
Casein yana da alaƙa ga mutanen da ke fama da lactose rashin haƙuri da cututtukan pancreatic. A waɗannan yanayin, ɗaukarsa na iya haifar da damuwa a cikin aikin ɓangaren alimentary ko tashin zuciya.
Mahimman fasali na casein
Zamu iya cewa babban abin da ke rarrabewar casein shine jiki ya hade shi tsawon lokaci. Idan aka kwatanta, ana gina furotin whey sau biyu da sauri. Amma wannan kifin na casein ne yake tabbatar da dogaro da daidaiton kayan amino acid a jiki. Wannan yana ba ka damar rage girman catabolism da rage adadin mai a jiki. Godiya ga wannan, casein yana fitowa a saman cikin abubuwan da ke taimakawa ga rage nauyi ba tare da cutar da jiki ba.
Ana ɗaukar furotin na Casein a matsayin girgiza wanda aka gauraya da madara ko ruwan 'ya'yan itace. Irin wannan amfani yana haifar da dogon lokaci na jin cikar jiki.
Kuma amino acid suna shiga cikin jiki tsakanin awanni 5-8 bayan sha. Wanne babban ƙari ne, tunda yana hana raunin tsoka a lokacin bacci da rashin abinci. A bayyane, wannan fasalinsa ya rinjayi gaskiyar cewa an kuma kira shi furotin "dare". A takaice, shan casein bayan abincin dare don asarar nauyi shine kawai abin da kuke buƙatar samun sakamako mai sauri da mafi kyau.
Dangane da abin da ke sama, za mu iya haskaka abubuwan da ke gaba da fa'idodin casein:
- rage yawan ci;
- aikin anti-catabolic;
- daidaitaccen yanayin jijiyar jiki tare da amino acid na dogon lokaci;
- babban abun ciki na alkama;
- iyawa saboda sauƙin samarwa;
- tana dauke da dukkanin amino acid, banda glycol, amma jikinta na iya hada kanta;
- gaba daya ya lalace yayin narkewar abinci.
Idan muka yi magana game da amfani da sinadarin 'casein' don rage nauyi, to ya dace a kula da sinadarin 'micellar casein', tunda aikin shan jiki ya kai awa 12. Wannan yana ba ka damar kula da jin cikar na dogon lokaci.
Bayani mai sauri game da wasu nau'ikan gina jiki
Ana amfani da furotin a cikin jiki azaman tubalin ginin tsoka. A cikin abinci mai gina jiki, ana fahimtar sunadarai azaman ƙuraren bushe, waɗanda sunadarai ne na 75-90%. Baya ga casein, akwai manyan nau'ikan sunadarai guda biyar. Don kwatanta su da kaddarorin furotin na casein da kuma yanke shawara kai tsaye, zaka iya karanta taƙaitaccen bayanin dukkan waɗannan nau'ikan sunadaran da ke ƙasa sannan ka gwada su da sifofin da tsarin cin abincin.
Whey Protein
Ana samar da furotin na Whey, kamar yadda sunan ya nuna, daga whey. A cikin kaso mai tsoka, yana dauke da kashi 20% na dukkanin sunadaran dake madara.
Fasali:
- yawan haɗuwa da jiki, a zahiri tsakanin awa ɗaya da rabi zuwa awa biyu;
- ya ƙunshi dukkan muhimman amino acid.
Hanyar shiga
Proteinauki furotin whey a cikin ƙananan allurai kowane uku zuwa hudu a matsayin hadaddiyar giyar. Shi ne manufa don ci bayan aikin motsa jiki kai tsaye. Don rage catabolism, ana bada shawara a sha da safe nan da nan bayan bacci.
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Madarar furotin
Ana yin kiwo kai tsaye daga madara. A sakamakon haka, yana da 20% whey da 80% casein.
Fasali:
- cakuda ne mai hade da whey-casein mai gina jiki;
- yana da matsakaita na assimilation;
- ya kunshi immunoglobulins, alpha-lactulbin, polypeptides, da sauransu.
Hanyar shiga
Tunda ya ƙunshi duka whey da protein na casein, ana iya ɗaukar furotin na madara ko bayan motsa jiki ko kuma da daddare, gwargwadon sakamakon da ake so.
Furotin waken soya
Furotin waken soya shine furotin na kayan lambu wanda aka samar dashi daga dehydrogenation na waken soya.
Fasali:
- dace da amfani da masu cin ganyayyaki da mutane tare da rashin haƙuri da lactose;
- sabanin sunadaran asalin dabba, yana dauke da karin lysine da glutamine;
- yana rage matakan cholesterol na jini;
- yana da ƙarancin sha na jiki.
Hanyar shiga
Ana amfani da furotin waken soya tsakanin abinci, da kafin da bayan horo.
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Qwai mai gina jiki
Ana daukar furotin na ƙwai a matsayin ma'aunin furotin kuma ana yin sa daga fararen ƙwai.
Fasali:
- yana da mafi girman ƙarfin sha na jiki;
- halin babban aikin ilmin halitta;
- shine furotin mafi tsada, saboda haka yana da matukar wuya a tsarkakakken tsari;
- babban amino acid;
- dace da mutane tare da rashin haƙuri na lactose.
Hanyar shiga
Ana cin abincin furotin na kwai kafin horo, sannan a cikin awa daya bayansa, da kuma dare.
Hadaddiyar furotin
Hadadden furotin shine hadewar sunadarai biyu ko sama da hakan wanda masana masu gina jiki da masu gina jiki suka bunkasa.
Fasali:
- matsakaicin abun ciki na abubuwan gina jiki da amino acid;
- abun ciki na narkewar sunadarai sannu a hankali;
- Har ila yau ana amfani dashi don asarar nauyi;
- yana kara juriya.
Hanyar shiga
An dauki hadadden sunadaran gwargwadon yawan furotin daban-daban. Ana yawan amfani dashi bayan motsa jiki, tsakanin abinci, da dare.
Tasirin casein akan riba mai yawa
Yana da kyau a yi amfani da sinadarin 'casein' yayin da ake samun masai, saboda yana rage saurin tafiyar da abubuwa sama da kashi 30. Amma ya kamata a sha hade da sauran sunadaran. Don haka a rana, ana ba da shawarar a sha furotin na whey kowane awa uku zuwa hudu, a sha sinadarin casein bayan horo da / ko kafin kwanciya. Wannan zai rage tasirin cortisol akan ƙwayar tsoka kuma ya hana lalata fiber.
Mutane da yawa sunyi kuskuren gaskata cewa casein bazai sha bayan horo ba lokacin samun taro. Amma wannan ra'ayi na ƙarya ne, wanda binciken zamani ya musanta. A cikin fewan awanni na farko, jiki baya buƙatar sunadarai, amma carbohydrates, kuma tsokoki kansu sun fara “ginawa” bayan hoursan awanni. Don haka karuwar yawan tsoka baya dogara da yawan shan sunadarin jiki a wannan yanayin.
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Bayani
Bayani game da cin abincin furotin na casein yana da tabbaci sosai. Bita mara kyau galibi yana da alaƙa da zaɓin ɗanɗano, kamar yadda wasu suke son strawberry da cream cream yayin da wasu kuma suka fi son cakulan. Amma a lokaci guda, kowa ya tabbatar da ikon casein don kawar da ci abinci da tsarin ci gaban rayuwa.
Mashahuran tambayoyi game da casein
Don sanya labarinmu ya zama mai amfani kamar yadda ya yiwu, mun zaɓi tambayoyin da ake yawan tambaya akai game da furotin na furotin kuma muka yi ƙoƙarin samar da amsoshi masu sauƙi amma cikakke.
| Tambaya | Amsa |
| Yadda ake shan protein na casein daidai? | Ya kamata a sha maganin sau 3-4 a rana (a lokacin da bai fi gram 30 ba) daban da kowane abinci, kuma ƙoshin ƙarshe ya zama da dare. |
| Shin akwai wasu takaddama don shan casein? | Sai kawai tare da haƙuri ga madarar sukari da cututtukan pancreas, ba za a ɗauki casein ba. Babu sauran takaddama. |
| Yaushe lokaci mafi kyau don shan furotin na casein? | Ana iya ɗaukar furotin na Casein sau da yawa a rana da dare. |
| Shin furotin na casein ya dace da asarar nauyi ga 'yan mata? | Amsar ba ta da tabbas - eh, tunda tana rage yunwa. |
| Menene mafi kyawun furotin na casein? | Mafi kyawu, tabbas, ana iya ɗaukarsa a matsayin micellar casein, tunda lokacin sha don jiki shine awa 12. |
| Shin zaku iya shan casein maimakon abincin dare? | Tabbas. Bugu da ƙari, yana inganta asarar nauyi da wuri. |
| Yadda za a sha furotin na casein don asarar nauyi? | Don rasa nauyi, ana amfani da casein mafi kyau a cikin hanyar hadaddiyar giyar dangane da madara ko ruwan 'ya'yan itace. |
Idan muka takaita, zamu iya cewa lafiya ga mutanen da suke neman kiba, furotin na casein shine mafi kyawun zabi, tunda yana da amfani kuma mai lafiya ga jiki. Bugu da ƙari, ana iya amfani da shi duka don kawar da ci abinci da kuma kula da ƙwayar tsoka mai gudana.
