Whey: ndeyei uye kuti unakirwe sei pamba

Zvemukati

• Zvakanakira Whey
• Kurongeka kwehutano
• Ungaita sei whey kumba
• Mashandisiro ekushandisa whey
• Whey Chingwa

Whey akapfuma muBCAAs, ayo akakosha amino acids ayo anowedzera mhasuru hypertrophy uye inoderedza kunzwa kwekuneta kwemhasuru, zvichibvumira kuzvipira kukuru mukudzidziswa uye kuwedzera mhasuru. Mune iyo whey kune zvakare lactose inova shuga yemukaka inoita kuti ive yakanaka rehydrator panguva yekudzidzira, inoratidzwa kune avo vasina lactose vasingashiviriri.

Izvo zvinokwanisika kugadzira uye kushandisa whey kumba, uchiiwedzera kune mabikirwo echingwa, mapanikeke, makuki, masobho uye mavitamini. chikamu chemvura chakawanikwa panguva yekugadzirwa kwechizi, ichiva sosi yekugadzirwa kwemapuroteni anozivikanwa sewe whey protein, imwe yeanonyanya kushandiswa kubatsira mukuwana mhasuru uye kudzikisa mafuta emuviri.

Pamusoro pezvo, pakubvisa iyo whey, pane mhando yechizi chizi yakaderera mumacalorie nemafuta, anonyanya kushandiswa muzvikafu kudzora cholesterol uye kurasikirwa nehuremu. Whey iripowo chaizvo mune iyo curd, chikafu chinogona kushandiswa panzvimbo yeiyo yogati.

Zvakanakira Whey

Kugara uchishandisa whey kune zvinotevera hutano mabhenefiti:

1. Simbisa iyo mhasuru kuwanda, kunyanya kune vanhu vanogara vachirovedza muviri uye kune vakwegura;
2. Kurumidza kupora kwetsandanyama mushure mekudzidziswa;
3. Deredza kuparara kwemhasuru, yekuve akapfuma muBCAAs;
4. Batsira uremu, sezvo ichideredza kugadzirwa kwemafuta emuviri uye kunzwa kwenzara;
5. Kurudzira kuchengetedza kwemhasuru panguva yekudya kwehuremu;
6. Batsira kuchengetedza hutano hwepfupa, nekuti yakapfuma mucalcium;
7. Kuvandudza mafungiro, nekuti yakapfuma mu tryptophan, iyo inotungamira yehomoni hormone iyo inopa kunzwa kwekugara zvakanaka;
8. Batsira mu kuwedzera kweropa, yekuchengetedza tsinga dzeropa dzakadekara;
9. Simbisa immune system, nekuti ine masoja ekudzivirira chirwere.

Izvo zvakakosha kuti urangarire kuti kunwiwa kwe whey protein yekuwedzera, inowanika muzvitoro, zvitoro zvemishonga uye zvitoro zvezvigadzirwa zvinovaka muviri, inofanirwa kuitwa zvinoenderana nekutungamira kweanodya. Kuti unzwisise zvirinani mashandiro aya anoshanda, ona Maitiro Ekutora Whey Protein Kuwana Muscle Misa.

Kurongeka kwehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano hwe100 ml yemavhiri.

Whey ine sweet kana acidic flavour, zvinoenderana nemaitiro anoshandiswa kupatsanura whey kubva kune iyo whey, uye iyo Whey ndiyo ine iyo ine yakanyanya kusangana kwemaminerari.

Ungaita sei whey kumba

Nzira iri nyore yekuwana whey kumba ndeyokugadzira curd, sezvakaratidzwa pasi apa:

Zvisungo:

• 1 litre yemukaka (haugone kushandisa mukaka wemakatoni, unonziwo UHT)
• 5 uye 1/2 mashupuni evhiniga kana juisi

Panzvimbo pevhiniga kana ndimu, unogona kushandisa rennet chaiyo ye curd, iyo inotengeswa musupamaketi uye iyo inofanirwa kushandiswa zvinoenderana nemirairo iri pakanyorwa.

Kugadzirira modhi:

Sanganisai mukaka nevhiniga kana muto wemooni mupani uye regai igare pakushambidzika kwemukati kusvikira yatsemuka. Mushure mekugadzira rennet clots, mavhinga anofanira kuputswa nerubatsiro rwechipunu. Rega izororezve kusvikira imwe serum yaumbwa. Kuti ubudise iyo yose serum, iwe unofanirwa kubvisa iyo serum nerubatsiro rwechirongo, uchipatsanura kubva kune yakasimba chikamu chakaumbwa. Kana zvichidikanwa, svina iyo yakabviswa seramu nesefa.

Iyo rennet inogona zvakare kushandiswa kugadzira chizi uye kubvisa whey. Maitiro acho akafanana, asi rennet inoshandiswa pachinzvimbo chevhiniga, ichipa huro rinotapira. Ona zvakare maitiro ekugadzira creamy chizi uye yekuzvigadzira chizi uye uzive zvakanakira.

Mashandisiro ekushandisa whey

Iyo whey inowanikwa kumba inofanirwa kuchengetwa mufiriji uye inogona kuwedzerwa mukugadzirira senge mavitamini, masobho uye mapekeki. Mune masobho, 1/3 ye Whey inofanira kuwedzerwa kune yega 2/3 yemvura. Uye zvakare, inogona kushandiswa kunyorovesa zviyo zvakaita bhinzi, nyemba uye soya, ichiwedzera zvimwe zvinovaka muviri pakudya.

Gireyi rakagadzirwa kubva muvhiniga kana jisi remurimu rinonaka zvisingaite, nepo vhiri rakagadzirwa kubva rennet rakatengwa kuchitoro rinonaka kutapira.

Whey Chingwa

Zvisungo:

• 1 uye 3/4 makapu ewhey tii yakatorwa muchizi kana mukaka
• 1 zai rose
• 1 tablespoon shuga
• 1/2 punipuni yemunyu
• 1/4 mukombe wemafuta tii
• 15 g yeiyo mbiriso
• 450 g yeupfu hwakakwana hwegorosi

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender, kunze kweupfu hwegorosi, kwemaminitsi gumi. Dururirai musanganiswa mundiro uye wedzera hupfu hwegorosi kusvikira hwave hupfu hwakafanana. Isa mukanyiwa mugango remakeke rechingwa rakakora uye wovhara nejira. Paradzanisa dumpling diki woisa mugirazi nemvura. Bhora parinosimuka, mukanyiwa unogadzirira kubheka muhovhoni yepakati yakatopisirwa kusvika ku200ºC kwemaminitsi makumi matatu nemashanu kana kusvika chingwa chagadzirira.

Ona zvimwe zvekudya zvinoshandiswa kuwana mhasuru.