Iprotheni ye-Casein ibedla ngokuba yiprotheni "ephucayo", kuba idiliza ixesha elide kwaye ingangena kwangoko igazi. Ingasetyenziselwa ubunzima bomzimba kunye nobunzima. Cinga ngexesha kunye nendlela yokusela iprotini ye-casein ngokuchanekileyo.
Indlela yokuthatha ipenineni yeprotini ubuninzi?
Iingcali zithi i-casein inokuhamba kuphela kwifomu yesongezelelo kwi-varium ye-serum xa uthayipha ubunzima be-muscle. Ngaphambi nangemva koqeqesho, umzimba ufuna ukuhlawula ngokukhawuleza, kwaye isiphuzo se-casein asikwazi ukuhlangabezana nale nto.
Ukuze ufumane ubuninzi be-muscle, iprotini ye-casin ixinwe ebusuku, ngokukhawuleza ukuthoba ukutshatyalaliswa kwentshukumo kunye nokubhujiswa kwemisipha ngexesha lokulala. Kwiimeko eziqhelekileyo, umzimba wakho uchitha ngaphezu kweeyure eziyi-8 ngaphandle kokutya, inkqubo ye-anabolic iyancipha, kwaye i-casein inokuthintela oku. Thatha 35-40 g ngaphambi kokulala.
I-calorie yayo ingama-khalori angama-360 kuwo wonke i-100 g yemveliso, ngoko kungabikho kokutya okuninzi kunokungabangela ukwanda kwamafutha omzimba.
Iproteinyini ye-Casein yokulahlekelwa kwesisindo
Xa ulahlekelwa isisindo, i-casein ithathwa ukwenzela ukugcina izihlunu, nokwandisa ukuphuka kwamanqatha. Kule meko, inxalenye encinci isetyenziswe, kuphela 15-20 g.
Ukuba ngemini ongenalo ithuba lokutya, i-33-40 ye-casein ingathatha indawo yokutya okuqhelekileyo, kwaye isiteleka sakho sokunyanzeliswa kwesondlo siya kudlula ngaphandle kokulimaza kwiimisipha.
Ngomlilo osebenzayo, iprotheni ye-casein ithathwa ekupheliseni indlala . Kukholelwa ukuba kuzo zonke iiprotheni, ngulo ophelisa indlala kakhulu.
Yamkela kule meko, ngamaxesha angama-2-4 ngosuku: kusasa, ngaphambi koqeqesho, kwiintlupheko phakathi kokutya okuyisiseko kunye ngexesha lokulala.
U-Casein ngumncedi wendawo yonke kulabo abaneempembelelo ezinqamlekileyo kwiqanda nakwiiprotheni ze-serum. Umlinganiselo wokugqibela ungabalwa kuphela ukuqwalasela zonke ezinye iindlela ozithathayo.