Whey: yenzelwe ini nokuthi ungayithokozela kanjani ekhaya

-Delile

• Izinzuzo zika Whey
• Ukwakheka komsoco
• Ungayithola kanjani isondo ekhaya
• Isetshenziswa kanjani isondo
• Isinkwa Esinamasondo

I-Whey icebile kuma-BCAAs, angama-amino acid abalulekile athuthukisa imisipha ye-hypertrophy futhi anciphise umuzwa wokukhathala kwemisipha, okuvumela ukuzinikezela okukhulu ekuqeqesheni nokwandisa isisindo semisipha. Ku-whey kukhona ne-lactose okuwushukela wobisi okuyenza i-rehydrator enhle kakhulu ngesikhathi sokuqeqeshwa, ikhonjiswe kulabo abangahambisani ne-lactose.

Kungenzeka ukwenze futhi usebenzise i-whey ekhaya, ukuyengeza kuzindlela zokupheka zezinkwa, ama-pancake, amakhukhi, amasobho kanye namavithamini. ingxenye engamanzi etholwe ngenkathi kwenziwa ushizi, iba ngumthombo wokukhiqizwa kwamaprotheni aziwa ngokuthi yi-whey protein, okungenye yezindlela ezisetshenziswa kakhulu ekutholeni isisindo semisipha nasekunciphiseni amafutha omzimba.

Ngaphezu kwalokho, lapho kukhishwa isondo, kunohlobo lweshizi omhlophe olunama-calories amancane namafutha, asetshenziswa kakhulu ekudleni ukulawula i-cholesterol nokunciphisa isisindo. I-Whey nayo ikhona kakhulu ku-curd, ukudla okungasetshenziswa esikhundleni se-yogurt.

Izinzuzo zika Whey

Ukusetshenziswa njalo kwe-whey kunezinzuzo ezilandelayo zezempilo:

1. Khuthaza i- ukuzuza kwemisipha, ikakhulukazi kubantu abajwayele ukuzivocavoca umzimba nasebekhulile;
2. Sheshisa ukululama kwemisipha ngemuva kokuqeqeshwa;
3. Nciphisa ukuwohloka kwemisipha, ngokuceba kuma-BCAAs;
4. Usizo lokwehlisa isisindo, njengoba inciphisa ukukhiqizwa kwamafutha omzimba kanye nomuzwa wendlala;
5. Khuthaza ukugcinwa kwemisipha ngesikhathi sokudla kwesisindo;
6. Siza ukugcina impilo yethambo, ngoba icebile nge-calcium;
7. Thuthukisa imizwa, ngoba icebile ku-tryptophan, isandulela sehomoni yobuchopho enikeza umuzwa wenhlalakahle;
8. Usizo ku- ukulawula umfutho wegazi, yokugcina imithambo yegazi ikhululekile;
9. Qinisa amasosha omzimba, ngoba iqukethe amasosha omzimba.

Kubalulekile ukukhumbula ukuthi ukusetshenziswa kwe-whey protein supplement, etholakala ezitolo ezinkulu, emakhemisi nasezitolo zemikhiqizo yokudla okunempilo, kufanele kwenziwe ngokuyalelwa ngudokotela. Ukuze uqonde kangcono ukuthi lesi sengezo sisebenza kanjani, bona ukuthi ungawathatha kanjani amaprotheni we Whey ukuze uzuze iMisipha Mass.

Ukwakheka komsoco

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo kwama-100 ml wama-Whey.

Whey okunambitheka okumnandi noma okune-asidi, kuya ngenqubo esetshenzisiwe yokuhlukanisa isondo kusuka esondweni, futhi isondo yilona eliqukethe ukuminyana okuphezulu kakhulu kwamaminerali.

Ungayithola kanjani isondo ekhaya

Indlela elula yokuthola i-whey ekhaya ukukhiqizwa kwe-curd, njengoba kukhonjisiwe ngezansi:

Izithako:

• Ilitha elilodwa lobisi (alikwazi ukusebenzisa ubisi lwebhokisi, elibizwa nangokuthi i-UHT)
• Izipuni eziyi-5 no-1/2 zikaviniga noma ujusi kalamula

Esikhundleni seviniga noma ulamula, ungasebenzisa i-rennet ethize ye-curd, edayiswa esitolo futhi okumele isetshenziswe ngokuya ngemiyalo eselebuli.

Imodi yokulungiselela:

Hlanganisa ubisi noviniga noma ujusi kalamula epanini bese ulivumela ukuthi liphumule ekamelweni lokushisa lize ligobe. Ngemuva kokwenza ama-rennet clots, ama-clots kufanele aphulwe ngosizo lwe-spoon. Mawuphumule futhi kuze kwakheke enye i-serum. Ukukhipha yonke i-serum, kufanele ususe i-serum ngosizo lwe-ladle, uyihlukanise nengxenye eqinile eyakhiwe. Uma kunesidingo, cindezela i-serum esusiwe ngesihlungo.

I-rennet nayo ingasetshenziselwa ukwenza ushizi nokususa isondo. Le nqubo iyafana, kepha kusetshenziswa i-rennet esikhundleni seviniga, okwenza kube noshukela omnandi. Bona futhi ukuthi ungawenza kanjani ushizi o-creamy noshizi owenziwe ekhaya futhi wazi izinzuzo zawo.

Isetshenziswa kanjani isondo

Isondo elitholwa ekhaya kufanele ligcinwe esiqandisini futhi lingangezwa kumalungiselelo afana namavithamini, amasobho kanye nama-pancake. Kumasobho, i-1/3 lama Whey kufanele ingezwe kuwo wonke u-2/3 wamanzi. Ngaphezu kwalokho, ingasetshenziselwa ukuthambisa okusanhlamvu okufana nobhontshisi, udali nobhontshisi, ifake izakhamzimba eziningi esidlweni.

Isondo elenziwe ngoviniga noma ijusi likalamula linambitheka kamuncu, kuyilapho isondo elenziwe nge-rennet elithengwe esitolo linambitheka kamnandi.

Isinkwa Esinamasondo

Izithako:

• Izinkomishi ezi-1 no-3/4 zetiye le-whey ekhishwe kushizi noma ubisi
• 1 iqanda eliphelele
• 1 isipuni sikashukela
• Isipuni esingu-1/2 sikasawoti
• 1/4 indebe yetiye kawoyela
• 15 g wemvubelo yezinto eziphilayo
• 450 g kafulawa ophelele kakolweni

Imodi yokulungiselela:

Shaya zonke izithako ku-blender, ngaphandle kukafulawa kakolweni, cishe imizuzu eyi-10. Thela ingxube esitsheni bese ufaka ufulawa kakolweni uze ube yinhlama ehambisanayo. Beka inhlama epanini lesinkwa eligcotshwe elingunxande bese umboza ngendwangu. Hlukanisa indawo yokulahla encane bese uyifaka engilazini enamanzi. Lapho ibhola liphakama, inhlama ilungele ukubhaka kuhhavini ophakathi osushiselelwe waba ngu-200ºC cishe imizuzu engama-35 noma kuze kube yilapho isinkwa sesilungile.

Bona okunye ukudla okusetshenziselwa ukuthola ubukhulu bemisipha.