Iprotheni ye-Casein ivame ukubizwa ngokuthi i-"slow" protein, ngoba ihlehla isikhathi eside futhi ingangeni ngokushesha egazini. Kungasetshenziselwa kokubili ubuhlungu besisindo nokunciphisa. Cabanga ngesikhathi futhi ungayiphuza kanjani i-casein protein ngendlela efanele.
Ungathatha kanjani i-casein amaprotheni for mass?
Ochwepheshe bathi i-casein ingahamba kuphela ngesimo se-supplement kwisimo se-serum uma uthayipha ubukhulu bemisipha. Ngaphambi kokuqeqeshwa, isidumbu sidinga ukushiswa okusheshayo, futhi isiphuzo se-casein asikwazi ukubhekana nalokhu.
Ukuze uthole ubuhlungu besisindo, i-casein amaprotheni idakiwe ebusuku, ngaleyo ndlela ihlehlise ukusabela kwamagciwane nokubhujiswa kwemisipha ngesikhathi sokulala. Esikhathini esivamile, umzimba wakho uchitha amahora angaphezu kuka-8 ngaphandle kokudla, inqubo ye-anabolic iyancipha, futhi i-casein ingavimbela lokhu. Thatha it 35-40 g ngaphambi kokulala.
Ukuqukethwe kwekhalori kungama-khalori angu-360 kuwo wonke ama-100 g womkhiqizo, ngakho-ke uma kungabikho kokudla ngokweqile akumele kubangele ukwanda kwamafutha omzimba.
I-Casein amaprotheni yokulahlekelwa isisindo
Uma ulahlekelwa isisindo, i-casein ithathwa ukuze ugcine imisipha, futhi ukwandise ukuwohloka kwamafutha. Kulokhu, ingxenye encane isetshenziswa, kuphela 15-20 g.
Uma phakathi nosuku ungenalo ithuba lokudla, i-33-40 g ye-casein ingashintsha ukudla kwakho okujwayelekile, futhi isiteleka sakho sompofu sizodlula ngaphandle kokulimaza emisipha.
Ngamafutha asebenzayo okushisa, iprotheni ye-casein ithathwa ukuqeda ukulamba . Kukholelwa ukuthi kuwo wonke amaprotheni, yilokho okucindezela kakhulu indlala.
Yamukela kule nkinga, izikhathi ezingu-2-4 ngosuku: ekuseni, ngaphambi kokuqeqesha, emaphakathini phakathi kokudla okuyisisekelo nangesikhathi sokulala.
U-Casein ungumsizi womhlaba wonke kulabo abanomdlavuza oqanda amaqanda nama-serum amaprotheni. Isilinganiso sokugcina singabalwa kuphela ukucabangela zonke ezinye izindlela ozithathayo.