Whey Protein

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A powdered form of proteins taken from whey, which is the liquid left over when cheese is made from cow’s milk. Whey protein powder is utilized to increase protein in the diet and is being studied for possible health advantages. (1 )

Summary

Whey protein is the protein from whey, the watery part of milk that separates from the curds when making cheese. It is frequently used as a protein supplement.

Whey protein may enhance the nutrition content of the diet and also have effects on the body immune system.

Individuals typically utilize whey protein for enhancing athletic performance and increasing strength. Whey protein is also used for asthma, diabetes, weight reduction, and many other conditions, however there is no good clinical proof to support the majority of these usages. (2 ).

History

A lot of the modern athletes and bodybuilders believe that whey is a relatively new principle in the field of physical fitness which is naturally not true. It has been shown that the consumption of whey in form of liquid was started by the greeks who are referred to as father of medical sciences. Around 2500 years ago hippocrates advised some drinks to improve the body immune system, power and the muscle development rate of the body. These old time energy beverages were called “serums”. Serums where abundant in lactose, minerals and quick absorbing proteins which made them efficient in boosting the efficiency of the body.

In the late 16th century switzerland was the location where the value of whey protein was found. It pertained to the notification of the farmers that the pigs which slopped on whey developed faster than the pigs which slopped on something else. Discovering this the farmers started drinking the whey themselves. When they discovered the enhancement in their health, the word spread quickly through the land and not long after that the swiss entrepreneurs began health resorts where the recently discovered medicine was distributed with ringing of the church bells. Soon after that, chain of such health spa where began which brought in numerous aristocrats and royalty from all over europe.

Whey has actually always been a crucial by-product of cheese production, which was the very first commercial cheese factory in the city of new york. This factory generated big quantity of whey which was found extremely hard to dispose. Due to this the cheese makers used to dispose big quantity of whey into lakes and rivers or they used it for irrigating crops. Farmers soon understood that it was not the best use of the whey which was produced and thus they started mixing the liquid whey with barley or grain to produce high-protein animal feed.

Born of modern day supplements

Strong men of the late 1800s like eugene sandow and arthur saxon described the value of an energy-dense entire foods diet with more focus on milk and eggs. The saxon brothers were known to consume 24 eggs for breakfast in addition to bacon, porridge, cream and honey. In 1930 the focus of the crowd was essentially protein however there was confusion as in to consume raw high-protein foods or to consume cooked high protein foods.

In 1950s, bob hoffman of strength and health publication began selling some high-protein tablets which had artificial chocolate flavors from the factories of nearby hershey, pennsylvania and with this the revolution for strength professional athlete’s supplement was born. The useful method to process whey powder from milk was discovered by a young pharmacist known as eugene schiff. This transformation was quickly to be followed by the protein powders which were specifically made for strength professional athletes.

Since 1950s, the protein powders were mostly promoted in all the strength training and bodybuilding magazines. A few of the powders were soy based, while others came from milk and eggs. The majority of the readily available supplements either didn’t blended quickly or had an awful taste. Thankfully for us, protein powders have actually progressed drastically because those days due to which there are lots of options offered for the professional athletes in terms of flavor. (3 ).

Composition

The protein in cow’s milk is around 20% whey and 80% casein. The protein in human milk is roughly 60% whey and 40% casein. The protein portion in whey makes up roughly 10% of the overall dry solids in whey. This protein is typically a mix of beta-lactoglobulin (~ 65%), alpha-lactalbumin (~ 25%), bovine serum albumin (~ 8%) (see likewise serum albumin), and immunoglobulins.the third biggest fragment of whey protein isolate stemmed from sweet whey is glycomacropeptide, which is technically not a protein. These are soluble in their native types, independent of ph. (4 ).

Mechanisms of action

Recently, a number of research studies have actually discovered that consuming whey prior to or with a meal considerably reduced postprandial glycemia and enhanced the insulin reaction. Several systems have actually been proposed to discuss how whey is able to put in these effects. Nevertheless, the response likely includes several, interconnected paths.

Moa 1: bioactive peptides from food digestion or hydrolyzed whey trigger incretin hormone release. Moa 2: rapid digestion of whey results in a fast rise in amino acids (bcaas, in particular), which results in increased insulin release. Moa 3: amino acids and peptides from hydrolyzed (in vitro hydrolysis from pepsin or trypsin or in vivo digestion) whey prevent dpp-iv to stop deterioration of gip and glp-1. Moa = system of action.

Early investigative work by nilsson et al. Analyzing the insulinotropic effect of milk, and whey particularly, associated the advantages to the bioactive peptides or amino acids. In healthy subjects, both milk and whey-based test meals resulted in lower postprandial glucose locations under the curve (aucs) than a white bread recommendation meal (-62 and -57%, respectively). Nevertheless, a whey meal caused considerably greater aucs for insulin (90%) and stomach inhibitory peptide (gip, 54%). The postprandial amino acid action was likewise more significant for the whey meal, which included the highest incremental rise in bcaas – known stimulators of insulin secretion.

Nilsson et al. Proposed that digestive tract food digestion of whey leads to bioactive peptides or particular amino acids, activating the release of incretin hormonal agents. Nevertheless, it was noted that the insulinotropic impact of whey could not be due to the incretin system alone. The authors hypothesized that the postprandial increased insulin reaction with whey protein could be attributed to a more rapid food digestion of whey protein than casein. (5 ).

Health benefits of whey protein

Whey protein is among the very best studied supplements worldwide, and for good factor.

It has an extremely high nutritional worth, and scientific studies have actually exposed numerous health advantages.

Here are 10 health benefits of whey protein supported by human research studies.

Whey is an excellent source of high quality protein

Whey is a liquid that separates from milk throughout cheese production. The protein part of whey is called whey protein.

It is a complete, high quality protein which contains all of the important amino acids. In addition, it is very digestible, soaked up from your gut quickly compared to other kinds of protein.

These qualities make it among the very best dietary sources of protein available.

There are 3 primary kinds of whey protein powder:.

  • Concentrate (wpc)
  • Isolate (wpi)
  • Hydrolysate (wph)

Concentrate is the most typical type, and it is also the least expensive.

As a dietary supplement, whey protein is extensively popular amongst bodybuilders, athletes, and others who desire extra protein in their diet plan.

Summary

Whey protein has an extremely high dietary worth, and it is among the best dietary sources of high quality protein. It is highly digestible and taken in rapidly compared to other proteins.

Whey protein promotes muscle development

Muscle mass naturally decreases with age.

This normally results in fat gain and raises the risk of lots of chronic illness.

Nevertheless, this negative modification in body structure can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet plan.

Strength training, combined with the usage of high protein foods or protein supplements, has been revealed to be an efficient preventive strategy.

Especially reliable are high quality protein sources, such as whey.

Whey is abundant in a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids.

For this reason, whey protein is effective for the avoidance of age-related muscle loss, along with for improved strength.

For muscle development, some studies reveal that whey protein might be slightly better than other types of protein, such as casein or soy.

Nevertheless, unless your diet is currently doing not have in protein, supplements probably won’t make a big distinction.

Summary

Whey protein is excellent for promoting muscle development and maintenance when paired with strength training.

Whey protein might decrease blood pressure

Unusually high blood pressure (hypertension) is one of the leading danger aspects for heart disease.

Various research studies have actually connected the usage of dairy products with reduced blood pressure.

This impact has been attributed to a family of bioactive peptides in dairy, so-called angiotensin-converting-enzyme inhibitors (ace-inhibitors).

In whey proteins, the ace-inhibitors are called lactokinins. Several animal studies have demonstrated their helpful effects on high blood pressure.

A minimal variety of human studies have actually examined the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.

One study in overweight individuals revealed that whey protein supplementation, 54 g/day for 12 weeks, reduced systolic blood pressure by 4%. Other milk proteins (casein) had comparable impacts.

This is supported by another research study that discovered substantial effects when participants were provided whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure reduced just in those that had high or somewhat elevated blood pressure to begin with.

No significant results on high blood pressure were discovered in a study that utilized much lower quantities of wey protein (less than 3.25 g/day) mixed in a milk beverage.

Summary

Whey proteins may decrease high blood pressure in people with elevated high blood pressure. This is because of boactive peptides called lactokinins.

Whey protein might assist treat type 2 diabetes

Type 2 diabetes is a persistent disease identified by high blood sugar and impaired function of insulin.

Insulin is a hormone that is expected to promote the uptake of blood sugar level into cells, keeping it within healthy limits.

Whey protein has actually been found to be reliable at moderating blood glucose, increasing both the levels of insulin and the sensitivity to its impacts.

When compared to other sources of protein, such as egg white or fish, whey protein appears to have the upper hand.

These homes of whey protein might even be comparable to those of medications for diabetes, such as sulfonylurea.

As a result, whey protein can be effectively used as an additional treatment for type 2 diabetes.

Taking a whey protein supplement prior to or with a high-carb meal has been shown to moderate blood sugar level in both healthy individuals and those with type 2 diabetes.

Summary

Whey protein is effective at moderating blood glucose levels, particularly when taken before or with high carb meals. It may be especially helpful for individuals with type 2 diabetes.

Whey protein might help reduce swelling

Inflammation belongs to the body’s reaction to damage. Short-term swelling can be advantageous, however under specific circumstances it may become persistent.

Chronic swelling can be hazardous, and it is a threat factor for lots of diseases. It might show underlying health conditions or lifestyle habits that hurt your health.

A large review study found that high dosages (greater than or equal to 20 grams/day) of whey protein supplements substantially reduced c-reactive protein (crp), an essential marker of inflammation in the body.

Summary

High doses of whey protein have been shown to reduce blood levels of c-reactive protein, showing that it can help in reducing inflammation.

Whey protein might be beneficial for inflammatory bowel disease

Inflammatory bowel disease (ibd) is a condition defined by persistent swelling in the lining of the digestive system. It is a collective term for crohn’s disease and ulcerative colitis.

In both rodents and human beings, whey protein supplements has actually been found to have beneficial effects on ibd.

However, the available proof is weak and further studies are needed before any strong claims can be made.

Summary

Whey protein supplements might have helpful effects on ibd.

Whey protein may enhance the body’s antioxidant defenses

Anti-oxidants are compounds that act versus oxidation in the body. This implies they reduce oxidative stress and lower the danger of various persistent diseases.

One of the most important anti-oxidants in humans is glutathione. Unlike a lot of anti-oxidants, which you obtain from your diet plan, glutathione is produced by your body.

In the body, glutathione production depends upon the supply of numerous amino acids, such as cysteine, which is in some cases of limited supply.

For this reason, high cysteine foods, such as whey protein, may improve the body’s natural antioxidant defenses.

A variety of research studies in both humans and rodents have actually found that whey proteins may reduce oxidative stress and boost levels of glutathione.

Summary

Whey protein supplements may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s primary anti-oxidants.

Whey protein might have advantageous effects on blood fats

High cholesterol, particularly ldl (bad) cholesterol, is a danger aspect for heart disease.

In one research study in overweight people, 65 grams of whey protein per day, for 12 weeks, resulted in a considerable decrease in total and ldl cholesterol.

Other studies did not discover similar impacts on blood cholesterol.

The absence of impact might be due to distinctions in research study style. Ultimately, further studies are required before any conclusions can be made.

Summary

Long-term, high dosage whey protein supplements may reduce cholesterol levels. The proof is extremely restricted at this point.

Whey protein is highly satiating (filling), which may help in reducing appetite

Satiety is a term used to describe the sensation of fullness we experience after eating a meal. It is the opposite of cravings and hunger, and it ought to suppress cravings for food and the desire to eat.

Some foods are more satiating than others, an impact which partly depends on their macronutrient (protein, carbohydrate, fat) structure.

Protein is without a doubt the most filling of the three macronutrients.

Nevertheless, not all proteins have the same impact on satiety. Whey protein seems more satisfying than other kinds of protein, such as casein and soy.

These properties make it especially useful for those who require to consume less calories and lose weight.

Summary

Whey protein is really satiating (filling), much more so than other types of protein. This makes it a beneficial addition to a weight loss diet plan.

Whey protein can help you reduce weight

Increased intake of protein is a popular weight loss strategy.

Consuming more protein may promote weight loss by:.

  1. Suppressing hunger, causing reduced calorie consumption
  2. Increasing metabolic process, assisting you burn more calories
  3. Helping to keep muscle mass when losing weight

Whey protein has actually been revealed to be particularly effective, and it might have a remarkable effect on fat burning and satiety than other protein types.

Summary

Consuming plenty of protein is a really efficient way to drop weight, and some research studies show that whey protein may have even higher effects than other types of protein. (6 ).

Further more

Whey protein for healthy hair and skin

Here are the top advantages for your skin and hair.

Promotes hair development:

The protein forms an extremely crucial constituent of hair, as the hair itself is comprised of protein. A deficiency in protein can lead to significant hair loss problems. Whey protein is a hassle-free method to increase protein intake in your diet plan. Having high quantities of protein on a regular basis prevents hair loss and promotes hair growth. Taking whey shakes helps get rid of hair problems like bald patches and receding hairlines.

Assists reinforce skin

Collagen is a structural tissue which offers elasticity to the skin. It makes up 30 percent of the body’s total protein and assists strengthen skin, capillary, bones and teeth. Consuming whey protein may improve collagen synthesis to keep your skin company and healthy.

Promotes healthy scalp:

Regular consumption of whey nourishes and reinforces the hair to give you thick, healthy and glossy hair. The acidic residential or commercial properties of whey remedy dandruff and scalp psoriasis. This assists to improve the health of the scalp. Nevertheless, there is a lack of clinical research studies and evidence in this regard.

Maintains skin flexibility:

Amino acids in whey protein aid maintain the flexibility and firmness of the skin.

Serve as conditioner:

You can also use whey powder in place of your hair shampoo. Just rub some powder completely on the scalp. Wash it off with lukewarm water to get tidy and oil-free scalp. Additionally, you can hair shampoo first and follow it with a whey rinse. Leave it for 10 minutes and after that clean off. Whey conditioner will add fantastic.

texture and body to the hair. It is really useful for great and limp hair, as it does not weigh down the hair like other hair items.

Homemade toner:

Whey can be used on the skin as a cleanser, toner and moisturizer. Numerous cosmetic companies integrate this protein-rich supplement for its amazing skin advantages. Soak a cotton ball in whey. Apply it on the face utilizing gentle strokes. This will work as an incredible homemade toner.

Fights acne:

The anti-microbial homes of whey work astonishingly on acne and pimples. It likewise helps lighten pigmentation and age areas.

Bring back skin’s ph worth:

Add 2 cups of whey in your bath tub and soak yourself in it for 20 minutes. The level of acidity in whey will restore the ph worth of the skin to rejuvenate the skin cells.

Helpful for eyes:

For tired or puffy eyes, damp a tea bag with cold whey and location it over on the eyes. Leave it for 20 minutes to get revitalized eyes. (7 ).

Whey protein is not for ladies. Reality or fiction?

The idea that whey protein is bad for females is a myth. Whey is as successful and healthy for women as it is for men. The only distinction is the amount, according to the indian council of medical research( icmr) the requirement of protein for a reference sedentary male is 60 g whereas for a referral sedentary woman is 55 g each day. These numbers are obtained after comprehensive research study do not succumb to the concept that everybody needs the very same amount of protein. The requirement may increase with the strength of your workout appropriately. Only take the required quantity of protein since excessive consumption of protein may lead to an over-bulky body in both men and women.

Effects of whey protein on ladies.

Males and female have different protein requires based upon different hormone and muscular systems. There are no specific proteins made for just females or for just male the distinctions are in the part sizes they take. Females, normally speaking, requires a little less amount of protein because they have less testosterone hormonal agent levels compared to man so their muscles are easily fixed. Nevertheless, women are typically more anxious about what they are taking in than guys. Whey protein falls right in that category in which they’ll feel comfy taking. It’ll help them with muscles & & bones growth and repair. It’ll help them a lot with their weight loss journey because it reduces their blood glucose level. Whey protein also manages your blood pressure and eases swelling. Studies reveal that whey is far better than its plant-based equivalents. (8 )

Negative effects of whey protien

Risks of whey protein include stomach pains and cramps when taken in at high doses.

Some people who dislike milk may be particularly adverse whey. In moderate dosages, whey protein does not generally trigger any unfavorable occasions. Nevertheless, taking in extremely high doses can trigger:.

  • Stomach pains
  • Cramps
  • Minimized cravings
  • Nausea
  • Headache
  • Tiredness

Consistent high doses of whey protein may likewise trigger acne. From a nutritional perspective, whey protein is extremely unusual and does not have a natural equivalent.

Some individuals believe that there are dangers from nutritionally improved foods such as these, because, although they consist of a great deal of nutrients, the balance is greatly tipped towards protein. (9 ).

Dose

If you utilize whey protein, you’re probably wondering “just how much whey protein should i take?” the amount depends upon your particular goals. In general, if your objective is fat loss, take 10-20 grams for a reasonably active way of life and 20-40 grams if you’re highly active. If your goal is lean muscle gain, enjoy 20-48 grams of whey protein post-workout.

Whey protein isn’t just for bodybuilders and professional athletes. It’s for anybody wanting to lose weight, enhance muscle strength, curb yearnings, and get more protein in their diet.

Whey protein dose for weight reduction

Want to burn an additional 80-100 calories each day and curb your hunger? Look no further than whey protein! Not just can it boost your metabolic process, however it likewise curbs cravings, which lowers the urge to treat and overeat – all resulting in weight loss. Fortunately is you do not require to consume big quantities of whey protein to reap the fat-burning benefits of this supplement.

The suggested daily allowance for protein is a minimum of 0.4-0.6 grams of protein per pound of your body weight. Do note, that’s the bare minimum amount you require to fulfill your basic nutritional needs and avoid shortage. To truly reap the benefits for weight-loss, it’s best to get around 30% of your daily calories from protein.

In case you’re wondering, one scoop of our natural whey protein includes 20 grams of clean protein. With this in mind, here’s our general recommendation on just how much whey protein to take daily for fat loss:.

Moderate activity (3 exercises or less each week): 10-20 grams of protein (or 1/2 -1 scoop of natural whey protein) must work to curb cravings and improve your metabolism.

High activity (4 or more exercises each week): 20-40 grams of protein (or 1-2 scoops of natural whey protein) will keep hunger yearnings at bay and promote a healthy metabolism.

Whey protein dosage for constructing muscle

Whey protein is jam-packed with all 9 essential amino acids, which are key players in your body’s capability to develop and fix muscle. Additionally, the body takes in whey faster than any other protein, which results in increased muscle protein synthesis (aka those muscle gains you’re after).

To reach your goals, research study recommends combining hiit or strength training with whey protein supplementation. And to optimize results, be sure to have a look at our recommendations for the best time to take whey protein.

Here’s our recommendation on how much whey protein to take for muscle gain:.

Moderate activity (3 workouts or less weekly): 20-25 grams of whey (or 1 level scoop to 1 heaping scoop of natural whey protein) post-workout must give you that protein increase you require to build lean muscle.

High activity (4 or more exercises each week): if you’re a professional athlete you might need as much as 0.9 grams of protein per pound of body weight. That’s a lot of protein, so to help you reach your protein goals and optimize your muscle gain and repair work, we recommend taking 24-48 grams of whey (or 1-2 heaping scoops of natural whey protein) post-workout.

For a fast and simple post-workout protein shake, try our low-carb vanilla protein shake! It takes simply 30 seconds to make, making it a breeze to get your protein fix in that important post-workout nutrition window. (10 ).

Interactions

Levodopainteraction score: significant do not take this mix. Whey protein may reduce how much levodopa the body soaks up. By reducing how much levodopa the body takes in, whey protein may decrease the efficiency of levodopa. Do not take whey protein and levodopa at the same time.

Albendazoleinteraction rating: moderate be cautious with this mix. Talk with your health supplier. Whey protein can decrease just how much albendazole the body absorbs. Taking whey protein and albendazole at the same time can decrease the effectiveness of albendazole. Do not take whey protein while taking albendazole.

Alendronate (fosamax) interaction score: moderate be cautious with this combination. Talk with your health service provider. Whey protein can reduce just how much alendronate (fosamax) the body soaks up. Taking whey protein and alendronate (fosamax) at the same time can reduce the efficiency of alendronate (fosamax). Don’t take whey protein within 2 hours of taking alendronate (fosamax).

Antibiotics (quinolone antibiotics) interaction ranking: moderate beware with this mix. Talk with your health supplier. Whey protein might reduce just how much antibiotic the body absorbs. Taking whey protein along with some antibiotics may decrease the efficiency of some prescription antibiotics. To avoid this interaction take whey protein supplements a minimum of one hour after antibiotics.

A few of these antibiotics that may communicate with whey protein consist of ciprofloxacin (cipro), enoxacin (penetrex), norfloxacin (chibroxin, noroxin), sparfloxacin (zagam), trovafloxacin (trovan), and grepafloxacin (raxar).

Prescription antibiotics (tetracycline antibiotics) interaction score: moderate be cautious with this mix. Talk with your health provider. Whey protein includes calcium. The calcium in whey protein can attach to tetracyclines in the stomach. This reduces the amount of tetracyclines that can be soaked up. Taking calcium with tetracyclines might reduce the effectiveness of tetracyclines. To avoid this interaction, take whey protein 2 hours prior to or four hours after taking tetracyclines.

Some tetracyclines consist of demeclocycline (declomycin), minocycline (minocin), and tetracycline (achromycin). (11 ).

Safety measures

  • Ensure that it doesn’t have actually added sugar in it because then it will increase your carbohydrate intake along with protein.
  • Those who are lactose intolerant should be careful while taking in whey protein and they need to prevent consuming it. As they might face an allergy to the same.
  • If somebody is struggling with kidney problems, they should not consume whey protein as it might worsen their kidney issues.
  • If somebody happens to struggle with gout, taking whey protein can intensify their condition.
  • Clients with cardiovascular disease ought to prevent taking whey protein in their diet or they can take based on the defined dosage.
  • Excessive whey protein intake can cause a mineral imbalance in your bones which could lead to osteoporosis.
  • Consumption of whey protein can increase the ph level in your blood. The kidney finds it difficult to metabolize excess protein, which is why the blood ends up being more acidic.
  • Whey protein powder can disrupt the natural nutritional intake of our body if not looked after. Make sure that you eat a nutritionally well balanced diet together with whey protein.
  • Do not take in whey protein if you do not work out regularly at a fitness center or gym.
  • You might get a little weight after consuming whey protein in shakes, so make sure that you heighten your workout to shed those extra kilos. (12 )

Conclusions

In summary, the intake of 25 g of whey protein after a night bout of resistance exercise tended to improve entire body web protein balance over 10 h of overnight recovery compared to a rested control, and was reasonably beneficial versus an isocaloric carb post-exercise supplement. Taking in an extra 25 g of whey protein in the morning after exercise added to the upkeep of a greater entire body protein balance over the 24 h healing period compared to a rested control and carb supplements. The greater whole body anabolism with whey protein supplementation was likewise associated with enhanced healing exercise performance after an extreme bout of resistance exercise. Collectively, our data suggest that resistance-trained people may gain from protein supplementation after a night bout of resistance workout as well as the following morning to attenuate overnight fasted-state protein losses and boost workout efficiency recovery. (13 ).

Recommendations

  1. Https://www.cancer.gov/publications/dictionaries/cancer-terms/def/whey-protein-powder
  2. Https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
  3. Https://www.beastnutrition.store/history-of-whey-protein/
  4. Https://en.wikipedia.org/wiki/whey_protein
  5. Https://www.karger.com/article/fulltext/448665
  6. Https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein
  7. Https://www.stylecraze.com/articles/benefits-of-whey-protein-for-skin-hair-and-health/
  8. Https://getmymettle.com/blogs/health/is-whey-protein-good-for-women
  9. Https://www.medicalnewstoday.com/articles/263371
  10. Https://naturalforce.com/blogs/nutrition/how-much-whey-protein-to-take
  11. Https://www.rxlist.com/whey_protein/supplements.htm
  12. Https://www.zoomtventertainment.com/lifestyle/health-fitness/article/things-to-keep-in-mind-before-consuming-whey-protein/588755
  13. Https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5537849/
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