Bn Tin Dinh Dng:

m Sa Hoa K: Ngun m y v Cht Lng Cao

Tt c cc thc phm v nguyn liu t sa u c cha 3,5 phn trm m - 80 phn trm casein v 20 phn trm whey. Nguyn liu m sa c cha t l m tng t c tm thy trong sa, trong khi cc nguyn liu m whey cha 100 phn trm whey. m sa Hoa K c m 80 phn trm v cao hn c s dng rng ri trong cc sn phm y t, chm sc sc khe v dinh dng th thao.

Li ch ca m SaCc cng b nghin cu dinh dng v sc khe v li ch dinh dng ca m sa tip tc tng mi nm, h tr nhng li ch ca vic kt hp m whey v m sa vo ch n ung hng ngy. m l mt cht dinh dng thit yu cho c th cn hnh thnh v duy tr c bp. m cng ng mt vai tr khng th thiu trong cu trc ca c th, chc nng v quy nh ca tt c cc m v c quan khc.

C rt nhiu li ch v sc khe v tinh thn cho tt c cc li sng m m sa Hoa K mang li. Nghin cu cho thy ch n m cao1-18 hn gip duy tr c bp, kim ch cn i, duy tr cn nng khe mnh, pht trin c bp (cng vi luyn tp sc bn thng xuyn), v tng cng kh nng phc hi ca vic tp luyn.

n m sa Hoa K t hoc gn nh dn u v cht lng m trong cc phng php hin nay c s dng xc nh hm lng m.

n T chc Nng Lng Lin Hp Quc (FAO) xut mt phng php mi nh gi cht lng m thng qua kh nng cung cp cc axit amin cho c th.

n m whey Hoa K c xem l mt trong nhng ngun axit amin c chui phn nhnh cao, cha leucine, nn n l yu t duy nht gip pht trin c bp.

BN C BIT ?

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2

U.S. DAIRY PROTEINS: HIGH-QUALITY AND COMPLETE PROTEIN SOURCES

Cho d mc tiu l tng cng c bp hoc tng thm khi c, vic s dng m sa Hoa K trc hoc sau khi luyn tp th dc c th gip ci thin cu trc c th.

Chin binh cui tun ngi tp luyn th thao vi cng cao khng thng xuyn-, nhng ngi am m th thao v vn ng vin nng ct c th t c mc tiu ca h v phc hi nhanh hn t luyn tp th dc vi s tr gip ca m sa Hoa K.

m sa Hoa K c th gip duy tr c bp khi c tui.

m sa Hoa K c th gip kim ch cn i v duy tr cn nng c th khe mnh.

Khng Phi Tt C Cc Loi m L Nh Nhaum cht lng cao - nh m sa Hoa K - c cha cc axit amin thit yu (c ngun gc hon ton t thc phm) v khng thit yu (c tng hp bi c th) m c th cn. Ngc li, nhiu loi m thc vt c s dng khng c xem l nguyn liu thch hp do chng khng cha tt c cc axit amin thit yu.

Nghin cu cho thy cc axit amin thit yu c th kch thch s tng hp c bp ti a vi mt lng tng i thp

0 GRAMS 10 GRAMS 20 GRAMS

8.5gr (khong 20gr m) axit amin thit yu cho ngi tr

10gr (t 20-30gr m) axit amin thit yu cho ngi c tui.

M SA HOA K: NGUN M Y V CHT LNG CAO

3

BN TIN

Cc Axit AminCc axit amin thit yu, c gi l chui nhnh axit amin (BCAAs), ng vai tr ln quan trng hn trong vic chuyn ha m n c bp. Khng ging nh cc loi axit amin khc, chng b qua giai on qua gan v i thng n c bp.

Kt qu l tc hp thu hi phc, duy tr v pht trin c bp nhanh hn23,24,25. V, trong s ba axit amin trong chui BCAAs (leucine, isoleucine, valine), nghin cu cho thy leucine l axit amin duy nht c kh nng pht trin c bp3-26. Hy so snh ngun m sa vi cc ngun m khc.

Gi tr phn nh hm lng axit amin tnh trn 100 gam m. Ngun: USDA Cu trc thc phm , phn sa i t Layman, DK. Vai tr ca leucine trong ch n king gim cn v n nh lng ng trong mu. J Nutr. 2003; 133 (1): 261S-267S..

NGUN M LEUCINE BCAA

m Whey Phn Lp 14% 26%

Casein 10% 23%

m Sa 10% 21%

m Trng 9% 20%

m Tht 8% 18%

m u Nnh Phn Lp 8% 18%

m Bt M 7% 15%

4

U.S. DAIRY PROTEINS: HIGH-QUALITY AND COMPLETE PROTEIN SOURCES

V, khi so snh vi m thc vt, nghin cu cho thy rng m whey c nhiu li ch hn trong vic tng cng c bp, tnh theo axit amin trong chui nhnh BCAAs, c th l leucine28. Trong BCAAs ( leucine, isoleucine, valine ) c bit tng cng kh nng hi phc sau tp luyn, bi v, khng ging nh cc amin khc axit, BCAAs b qua giai on qua gan v i thng n m c, cung cp s hp th phc hi, duy tr v pht trin c bp vi tc nhanh hn.29,30,28

*Ch s tiu ha m

CC LOI M PDCAAS* GI TR SINH HC H SS DNG M T L HIU QU M

m Whey 1.00 104 92 3.2

Sa 1.00 91 82 2.5

Casein 1.00 77 76 2.5

Trng 1.00 100 94 3.9

m u nnh 1.00 74 61 2.2

Tht b 0.92 80 73 2.9

u en 0.75 0 0

u phng 0.52 1.8

Gluten bt m 0.25 64 92 0.8

Phng Php Xc nh Hm Lng mC nhiu cch khc nhau xc nh hm lng m. Gn y, c mt phng php mi c gii thiu v vic nh gi hm lng m trong ch n ung da trn kh nng cung cp cc axit amin thit yu cho c th. Phng php Xc nh Ch S Tiu Ha m Thit Yu (DIAAS)27 ny ang c khuyn co s dng da trn bo co t vn ca T chc Lng Nng Lin Hip Quc (FAO). Trong khi cn nhiu s liu hn h tr cho vic tin hnh thc hin phng php mi, bo co ny cho thy rng cc loi m cht lng cao t sa, whey v cc sn phm t sa khc c th t ch s cao hn 30 phn trm so vi ch s s dng theo cc phng php c. Nh hnh bn di, m sa t ch s cao ti hoc gn nh dn u trong tt c cc phng php xc nh hm lng m hin nay.

M SA HOA K: NGUN M Y V CHT LNG CAO

5

NGHIN CU

m Sa so vi Cc Ngun m Khcm whey phn lp, casein v m sa u c cha hm lng cc BCAAs cao, v m whey l mt trong nhng ngun giu leucine, lm cho n tr thnh cht tuyt vi khi tp trung vo duy tr cn nng c th. Nghin cu cho thy rng leucine c th l cha kha thc y vic tng cng c bp cng vi vic luyn tp sc bn. Ngay c khi khng tp th dc, m whey chng minh c trong vic h tr tng cn v gim m.7

Xt v Kha Cnh Khoa HcTrong mt nghin cu v vic luyn tp sc bn c cng b trn Tp ch Dinh Dng Hoa K tin hnh trn 36 nam gii v 27 ph n trong 9 thng s dng m whey, m u nnh hoc carbohydrate. Vi mt lng tng ng c tiu th mi ngy - sau cc bui tp hoc vo ba sng ca nhng ngy khng luyn tp.

Ngun: Volek JS, Volk BM, Gomez et al. B sung m whey trong qu trnh luyn tp tng cng c bp

6

KH

I L

NG

C

(KG

)

2.3 kg

CARB WHEY

3.3 kg

U NNH

1.8 kg

-2

-1

-0

1

2

3

4

5 WP

SP

CHO

6

CC KT QU

Nhm s dng m whey cho thy s gia tng ng k khi lng c (3,3 kg 1,5 kg) so vi u nnh (1,8 kg 1,6 kg) v carbohydrate (2,3 kg 1,7 kg) ti tt c cc thi im th nghim. Kt qu cng cho thy mc leucine tng gp i sau khi s dng m whey nhng ch c vi thay i nh trong cc nhm s dng m u nnh v carbohydrate khi s dng trc tip sau khi luyn tp.

LI TH CA M WHEY

Mc d vic tiu th calo v m tng t nhau trong qu trnh luyn tp sc bn, nhng vic b sung m whey hng ngy c hiu qu hn so vi m u nnh trong vic thc y tng cng c bp, ni bt l vic tng thm leucine c trong m whey l mt yu t quan trng trong vic tng cng c bp sut qu trnh luyn tp sc bn

6

U.S. DAIRY PROTEINS: HIGH-QUALITY AND COMPLETE PROTEIN SOURCES

Trong mt nghin cu khc c cng b trn Tp ch Dinh dng, 73 ngi ln tha cn v bo ph hon thnh vic th nghim lm sng trong vng 23 tun vi vic s dng 56 gram m whey mi ngy, m u nnh hoc carbohydrate di dng nc gii kht hai ln trong ngy vo ba n sng v ba ti.

WP SP CHO

L

NG

M

(KG

)

THI GIAN (THNG)

33.0Trc th nghim

1 2 3 4 5

a

a,b

b34.0

35.0

36.0

37.0V

NG

EO

(CM

)

THI GIAN (THNG)

99Trc th nghim

1 2 3 4 5

aa

b

100

101

102

103

104

C

N N

N

G (K

G)

THI GIAN (THNG)

89.0Trc th nghim

1 2 3 4 5

a

a,b

b90.0

91.0

92.0

93.0

CC KT QU

Nhng ngi tiu th m whey c khi lng m (thp hn 2.3kg) t hn ng k so vi nhm dng carbohydrate. Vng eo ca nhm s dng m whey gim 2.4cm so vi cc nhm s dng m u nnh v carbohydrate, v trng lng c th gim 1.8kg nhm s dng m whey.

LI TH CA M WHEY

Ch n ung m cao hn - c bit s dng m whey - c th gip duy tr cn nng v cu trc c th ca cc ngi tha cn v bo ph, ngay c khi khng gii hn lng calo

Tm thm thng tin v m sa?Tuy Hip Hi Xut Khu B Sa Hoa K (USDEC) khng sn xut hay bn cc sn phm b sa, nhng chng ti t ho h tr bn. Vui lng tm thm thng tin v cc li ch v sc khe v dinh dng ca m sa Hoa K ti trang ThinkUSAdairy.org/Nutrition.

HY LIN LC

Ngun: Baer DJ, Stoke KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA. B sung m whey khng dng m u nnh cnh bo cn nng v cu trc c th trong li sng t do ca ngi ln tha cn v bo ph.

M SA HOA K: NGUN M Y V CHT LNG CAO

7

1 Houston D, Nicklas BJ, Ding J, et al. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) study. Am J Clin Nutr. 2008;87(1):150-155.

2 Mojtahedi M, Thorpe M, Karampinos D, et al. The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women. J Gerontol A Biol Sci Med Sci. 2011;66(11):1218-1225.

3 Institute of Medicine. Macronutrients and healthful diets. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)(2005). Washington, DC: National Academies Press; 2002/2005:769-876.

4 Smeets AJ, Soenen S, Luscombe-Marsh ND, Ueland O, Westerterp-Plantenga M. Energy expenditure, satiety, and plasma ghrelin, glucagon-like peptide 1, and peptide tyrosine-tyrosine concentrations following a single high-protein lunch. J Nutr. 2008;138(4):698-702.

5 Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity. 2010;18(9):1725-1732.

6 Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased consumption of dairy foods and protein during diet- and-exercise-induced weight loss promotes fat mass loss and lean muscle gain in overweight and obese premenopausal women. J Nutr. 2011;141(19):1626-1634.

7 Baer D, Stote KS, Paul D, Harris G, Rumpler W, Clevidence B. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr. 2011;141(8):1489-1494.

8 Westerterp-Plantenga MS, Nieuwenhuizen A, Tom D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41.

9 Claessens M, van Baak MA, Monsheimer S, Saris WH. The effect of a low-fat, high-protein or high-carbohydrate ad libitum diet on weight loss maintenance and metabolic risk factors. Int J Obes. 2009;33(3):296-304.

10 Westerterp-Plantenga MS, Lejeune MP, Nijs I, van Ooijen M, Kovacs EM. High protein intake sustains weight maintenance after body weight loss in humans. Int J Obes. 2004;28(1):57-64.

11 Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Additional protein intake limits weight regain after weight loss in humans. Br J Nutr. 2005;93(2):281-289.

12 Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107(3):987-992.

13 Tang JE, Phillips SM. Maximizing muscle protein anabolism: the role of protein quality. Curr Opin Clin Nutr Metab Care. 2009;12(1):66-71.

14 Churchward-Benne TA, Burd NA, Mitchell CJ, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol. 2012;590(Pt 11):2751-2765.

15 Tipton KD, Elliott TA, Cree MG, et al. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004;36(12):2073-2081.

16 Howarth KR, Moreau NA, Phillips SM, Gibala MJ. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2009;106(4):1394-1402.

17 Tang JE, Manolakos JJ, Kujbida GW, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007;32(6):1132-1138.

18 Tipton KD, Elliott TA, Cree MG, et al. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007;292(1):E71-E76.

19 Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):1-8.

20 Witard OC, Jackman SR, Breen L, et al. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2014;99(1):86-95.

21 Paddon-Jones D, Rasmussen BB. Review: Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009;12(1):86-90.

22 Pennings B, Groen B, de Lange A, et al. Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men. Am J Physiol Endocrinol Metab. 2012;302(8):E992-E999.

23 Greiwe JS, Kwon G, McDaniel ML, Semenkovich CF. Leucine and insulin activate p70 S6 kinase through different pathways in human skeletal muscle. Am J Physiol Endocrinol Metab. 2001;281(3):E466-E471.

24 Rieu I, Balage M, Sornet C, et al. Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. J Physiol. 2006; 575(Pt 1):305-315.

25 Layman DK. The role of leucine in weight loss diets and glucose homeostasis. J Nutr. 2003;133(1):261S-267S.

26 Pasiakos SM, McClung HL, McClung JP, et al. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. Am J Clin Nutr. 2011;94(3):809-818.

27 Food and Agriculture Organization of the United Nations. Dietary protein quality evaluation in human nutrition; 2013.

28 Volek JS, Volk BM, Gomez AL, et al. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2)122-136.

29 Greiwe JS, Kwon G, McDaniel ML, et al. Leucine and insulin activate p70 S6 kinase through different pathways in human skeletal muscle. Am J Physiol Endocrinol Metab. 2001;281(3):E466-E471.

30 Rieu I, Balage M, Sornet C, et al. Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. J Physiol. 2006;575(Pt1):305-315.

31 Layman DK. The role of leucine in weight loss diets and glucose homeostasis. J Nutr. 2003;133(1):261S-267S.

32 Layman DK, Walker DA. Potential importance of leucine in treatment of obesity and the metabolic syndrome. J Nutr. 2006;136(Suppl 1):319S-323S.

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