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XXL Nutrition

zink, ijzer en melk

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m44

Advanced Bodybuilder
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Ik kom er niet meer uit. Het ene tegenstrijdige bericht na het andere probeer ik het hier.Het lichaam geeft de voorkeur aan het opnemen van calcium boven zink en ijzer. (feit)
Is het dan zo als je de hele dag zuivelproducten gebruikt Bijv tijdens de bulk fase dat je deze mineralen niet meer opneemt.
 
opsich wel interresant, maar ik denk niet dat dat het geval is.
 
nee ,als het tijdstip waarop je deze stoffen inneemt niet te dicht bij elkaar is.
zink neem je voor het slapengaan in .
 
jongens (en meisjes)
Ik kom er niet meer uit. Het ene tegenstrijdige bericht na het andere probeer ik het hier.Het lichaam geeft de voorkeur aan het opnemen van calcium boven zink en ijzer. (feit)
Is het dan zo als je de hele dag zuivelproducten gebruikt Bijv tijdens de bulk fase dat je deze mineralen niet meer opneemt.

Calcium beperkt opname van zink waarschijnlijk nauwelijks.


Klik hier voor mijn originele posting hierover. Of lees de interessante info hieronder:

Journal of Nutrition. 2000;130:1378S-1383S
Dietary Factors Influencing Zinc Absorption
Bo Lönnerdal

Abstract:

Marginal zinc deficiency and suboptimal zinc status have been recognized in many groups of the population in both less developed and industrialized countries. Although the cause in some cases may be inadequate dietary intake of zinc, inhibitors of zinc absorption are most likely the most common causative factor. Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption. The removal or reduction of phytate by enzyme (phytase) treatment, precipitation methods, germination, fermentation or plant breeding/genetic engineering markedly improves zinc absorption.

Iron can have a negative effect on zinc absorption, if given together in a supplement, whereas no effect is observed when the same amounts are present in a meal as fortificants. Cadmium, which is increasing in the environment, also inhibits zinc absorption.

The amount of protein in a meal has a positive effect on zinc absorption, but individual proteins may act differently; e.g., casein has a modest inhibitory effect of zinc absorption compared with other protein sources. Amino acids, such as histidine and methionine, and other low-molecular-weight ions, such as EDTA and organic acids (e.g., citrate), are known to have a positive effect on zinc absorption and have been used for zinc supplements. Knowledge about dietary factors that inhibit zinc absorption and about ways to overcome or remove these factors is essential when designing strategies to improve the zinc nutrition of vulnerable groups.

Full text: Dietary Factors Influencing Zinc Absorption

In de full text staat de volgende passage over calcium

Calcium. It appears unlikely that calcium per se has a negative effect on zinc absorption. We added calcium to cow’s milk formula to a level of ;1300 mg/L and found no significant difference in zinc absorption from the formula with the regular level of calcium (500 mg/L) through the use of radioisotopes in human adults and paired observations (Lönnerdal et al. 1984). Similarly, Spencer et al. (1984) and Dawson-Hughes et al. (1986) added large amounts of calcium to a meal and found no effect on zinc absorption in human adults. It also appears that the long-term use of calcium supplements has no effect on zinc status; Gambian women who were given 1000 mg calcium/d had plasma zinc concentrations similar to those of unsupplemented women (Yan et al. 1996).
The calcium content of the diet may, however, affect zinc absorption from phytate-containing meals. It has been postulated that the formula [Ca] 3 ([phytate]/[Zn]) ratio can be used as a predictor of zinc bioavailability (Fordyce et al. 1987). The reason for this is that calcium has the propensity to form complexes with phytate and zinc that are insoluble and consequently have an inhibitory effect on zinc absorption.

Melk is dus geen probleem (evenmin als calcium in supplementen). Maar pas op met producten die granen, rijst en mais bevatten.

Kris :)
 
oke nuttig om te weten.
dan kun jeje afvragen waar die hele ZMA hype vandaan komt.
thnx
 

Dat is een lastige vraag.

Ik vond o.a. dit Milk Proteins and Iron Absorption: Contrasting Effects of Different Caseinophosphopeptides -- KIBANGOU et al. 58 (4): 731 -- Pediatric Research

Cow milk products and cow milk–based infant formulas are two main components of infant diet; however, Fe absorption from cow milk is low compared with breast milk; the high calcium concentration and the kind of proteins of cow milk could explain these differences. The main cow milk proteins are caseins, which bind cations, including Fe, by clusters of phosphoserine. This strong binding keeps Fe soluble at the alkaline gut pH but prevents its release in a free form available for absorption by the duodenal mucosa . Hydrolysis of whole caseins improves Fe absorption, but caseinophosphopeptides (CPP) released by the enzyme digestion of different caseins give conflicting results; the two main cow milk caseins are S- and ß-caseins; binding Fe to CPP of ß-casein or to hydrolyzed ß-casein improves its absorption and its bioavailability in rats and in humans; however, CPP derived from the hydrolysis of whole casein or fractions enriched with S-casein CPP inhibit Fe absorption.


Mijn conclusies:

1) We moeten over op moedermelk :rolleyes:

2) Drink geen koeienmelk bij alle maaltijden. De caseine eiwitten kunnen de opname van ijzer deels blokkeren.

3) Een whey-shake met water is geen probleem want dit bevat geen caseine.
(Ik ken een whey die goed smaakt in water ;) )

Kris
 
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