Whey: ndi chiani komanso momwe mungasangalalire kunyumba

Zamkati

• Ubwino wa Whey
• Kupanga zakudya
• Momwe mungapezere Whey kunyumba
• Momwe mungagwiritsire ntchito whey
• Whey Mkate

Whey ndi wolemera mu ma BCAAs, omwe ndi ma amino acid ofunikira omwe amapangitsa kuti thupi likhale ndi hypertrophy ndikuchepetsa kutopa kwa minofu, kulola kudzipereka kwakukulu pamaphunziro ndikuwonjezera minofu. Mu Whey palinso lactose yomwe ndi shuga wa mkaka womwe umapangitsa kuti ukhale wokonzanso bwino kwambiri panthawi yophunzitsidwa, wowonetsedwa kwa iwo omwe sachita kusagwirizana ndi lactose.

Ndizotheka kupanga ndikugwiritsa ntchito whey kunyumba, ndikuwonjezera pamaphikidwe a mkate, zikondamoyo, makeke, msuzi ndi mavitamini. gawo lamadzi lomwe limapezeka popanga tchizi, kukhala gwero la kupanga mapuloteni otchedwa whey protein, omwe amagwiritsidwa ntchito kwambiri kuthandizira kupeza minofu ndikuchepetsa mafuta amthupi.

Kuphatikiza apo, pochotsa Whey, pamakhala mtundu wa tchizi woyera wopanda mafuta komanso mafuta ambiri, omwe amagwiritsidwa ntchito kwambiri pazakudya kuti athetse cholesterol komanso kuti muchepetse kunenepa. Whey amapezekanso mu curd, chakudya chomwe chingagwiritsidwe ntchito m'malo mwa yogurt.

Ubwino wa Whey

Kugwiritsa ntchito Whey pafupipafupi kumakhala ndi izi:

1. Limbikitsani kupindula kwa minofu, makamaka mwa anthu omwe amachita masewera olimbitsa thupi komanso okalamba;
2. Limbikitsani kuchira kwa minofu pambuyo pa maphunziro;
3. Kuchepetsa kuwonongeka kwa minofu, chifukwa cholemera mu BCAAs;
4. Thandizani kuchepetsa thupi, popeza amachepetsa kutulutsa mafuta amthupi ndikumva njala;
5. Limbikitsani kusamalira minofu pa zakudya kuchepetsa thupi;
6. Thandizani kukhalabe wathanzi, chifukwa ili ndi calcium yambiri;
7. Sinthani malingaliro, chifukwa ili ndi tryptophan yolemera, yomwe imayambitsa mahomoni amubongo omwe amapereka moyo wabwino;
8. Thandizani mu kuthamanga kwa magazi, kusunga mitsempha yamagazi kumasuka;
9. Limbikitsani chitetezo cha mthupi, chifukwa imakhala ndi ma antibodies.

Ndikofunika kukumbukira kuti kumwa kwa whey protein supplement, komwe kumapezeka m'misika, m'masitolo ndi m'masitolo ogulitsa zakudya zopatsa thanzi, kuyenera kuchitidwa molingana ndi malangizo a katswiri wazakudya. Kuti mumvetse bwino momwe chowonjezerachi chimagwirira ntchito, onani Momwe Mungatengere Mapuloteni A Whey Kuti Mupeze Misala.

Kupanga zakudya

Tebulo lotsatirali likuwonetsa kapangidwe kabwino ka 100 ml ya Whey.

Whey wokhala ndi zotsekemera kapena zotsekemera, kutengera momwe amagwiritsidwira ntchito polekanitsa Whey ndi Whey, ndipo Whey ndiye yomwe imakhala ndi mchere wochuluka kwambiri.

Momwe mungapezere Whey kunyumba

Njira yosavuta yopezera ma Whey kunyumba ndikupanga ma curd, monga tawonetsera pansipa:

Zosakaniza:

• Mkaka umodzi wa mkaka (sungagwiritse ntchito mkaka wa katoni, womwe umatchedwanso UHT)
• Supuni 5 ndi 1/2 wa viniga wosasa kapena madzi a mandimu

M'malo mwa viniga kapena mandimu, mutha kugwiritsa ntchito rennet yokhotakhota, yomwe imagulitsidwa m'sitolo ndipo iyenera kugwiritsidwa ntchito molingana ndi malangizo omwe alembedwa.

Kukonzekera mawonekedwe:

Sakanizani mkaka ndi vinyo wosasa kapena madzi a mandimu mu poto ndipo muzipumula kutentha mpaka zitaphika. Pambuyo popanga maloboti a rennet, mabowo ayenera kuthyoledwa mothandizidwa ndi supuni. Lolani kuti lipumulitsenso mpaka seramu yambiri ipangidwe. Kuti mutsetse seramu yonse, muyenera kuchotsa seramuyo pogwiritsa ntchito ladle, ndikulekanitsa ndi gawo lolimba lomwe lidapangidwa. Ngati ndi kotheka, yesani seramu yochotsedwayo ndi sefa.

Rennet itha kugwiritsidwanso ntchito kupanga tchizi ndikuchotsa ma Whey. Njirayi ndiyofanana, koma rennet imagwiritsidwa ntchito m'malo mwa viniga, ndikupangitsa kuti likhale lokoma. Onaninso momwe mungapangire tchizi otsekemera ndi tchizi tokha ndikupeza zabwino zake.

Momwe mungagwiritsire ntchito whey

Mawilo omwe amapezeka kunyumba amayenera kusungidwa mufiriji ndipo amatha kuwonjezeredwa pokonzekera monga mavitamini, msuzi ndi zikondamoyo. Msuzi, 1/3 ya whey iyenera kuwonjezeredwa pa 2/3 iliyonse yamadzi. Kuphatikiza apo, itha kugwiritsidwa ntchito kutenthetsa mbewu monga nyemba, mphodza ndi soya, ndikuwonjezera zakudya zina.

Whey yopangidwa ndi viniga kapena madzi a mandimu amakoma wowawasa, pomwe ma Whey opangidwa kuchokera ku rennet ogulidwa ku supermarket amakoma kukoma.

Whey Mkate

Zosakaniza:

• 1 ndi 3/4 makapu a tiyi ya whey yotengedwa mu tchizi kapena mkaka
• 1 dzira lonse
• Supuni 1 ya shuga
• Supuni 1/2 ya mchere
• 1/4 chikho cha tiyi wamafuta
• 15 g wa yisiti yachilengedwe
• 450 g wa ufa wathunthu wa tirigu

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender, kupatula ufa wa tirigu, kwa mphindi 10. Thirani osakaniza mu mbale ndikuwonjezera ufa wa tirigu mpaka utakhala mtanda wofanana. Ikani mtandawo mu poto wonyezimira wopaka mafuta ndikuphimba ndi nsalu. Siyanitsani kotayira ndi kuyika galasi ndi madzi. Bola likakwera, mtandawo ndi wokonzeka kuphika mu uvuni wapakati wokonzedweratu mpaka 200ºC kwa mphindi pafupifupi 35 kapena mpaka mkate utakonzeka.

Onani zakudya zina zomwe zimagwiritsidwa ntchito kuti zikule minofu.