Whey: yenzelwe ntoni kwaye uyonwabele njani ekhaya

Umxholo

• Izibonelelo zika Whey
• Ukwakhiwa kwesondlo
• Uyifumana njani ivili ekhaya
• Uyisebenzisa kanjani ivili
• Isonka esinamavili

I-Whey ityebile kwii-BCAAs, eziyimfuneko kwii-amino acid ezonyusa i-hypertrophy yemisipha kunye nokunciphisa imvakalelo yokudinwa kwemisipha, ukuvumela ukuzinikezela okukhulu kuqeqesho kunye nokwanda kobunzima bemisipha. Kwi-whey kukwakho ne-lactose eswekile yobisi eyenza ukuba ibe sisixhobo esihle sokuvuselela umzimba ngexesha loqeqesho, kubonisiwe kwabo banganyamezelani ne-lactose.

Kuyenzeka kwaye kusebenzise i-whey ekhaya, ukongeza kwiiresiphi zezonka, iikeyiki, iikeyiki, iisuphu kunye neevithamini. ulwelo olwafunyanwa ngexesha lokwenza itshizi, ingumthombo wemveliso yeeproteni ezaziwa ngokuba yi-whey protein, enye yezona zisetyenziselwa ukunceda ekufumaneni ubunzima bemisipha kunye nokunciphisa amafutha emzimbeni.

Ukongeza, xa ususa i-whey, kukho uhlobo lweshizi emhlophe ephantsi kweekhalori kunye namafutha, asetyenziswa kakhulu kwizidlo ukulawula i-cholesterol kunye nokunciphisa umzimba. I-Whey ikwakhona kakhulu kwi-curd, ukutya okunokusetyenziswa endaweni yeyogathi.

Izibonelelo zika Whey

Ukusetyenziswa rhoqo kwe-Whey kunezibonelelo zilandelayo zempilo:

1. Khuthaza i ubunzima bemisipha, ngakumbi kubantu abaqhuba rhoqo ukwenza umthambo kunye nabantu abadala;
2. Ukukhawulezisa ukubuyisela izihlunu emva koqeqesho;
3. Ukunciphisa ukwehla kwemisipha, ngokuba sisityebi kwii-BCAAs;
4. Uncedo ekunciphiseni ubunzima, njengoko kunciphisa ukuveliswa kwamanqatha omzimba kunye nemvakalelo yendlala;
5. Khuthaza ukugcinwa kobunzima bemisipha ngexesha lokutya ukunciphisa umzimba;
6. Nceda ugcine impilo yethambo, kuba isityebi kwi-calcium;
7. Ukuphucula imood, kuba ityebile kwi-tryptophan, i-precursor yehormone yengqondo enika imvakalelo yempilo-ntle;
8. Uncedo kwi uxinzelelo lwegazi, yokugcina imithambo yegazi ikhululekile;
9. Yomeleza amajoni omzimba, kuba iqulethe izilwa-buhlungu.

Kubalulekile ukuba ukhumbule ukuba ukusetyenziswa kwesongezelelo se-protein esinamavili, esifumaneka kwiivenkile ezinkulu, kwiikhemesti nakwiivenkile zeemveliso zesondlo, kufanele ukwenziwa ngokwesikhokelo sengcali yezondlo. Ukuqonda ngcono ukuba olu ncediso lusebenza njani, jonga ukuba ungayithatha njani iProtein ye Whey ukuze ufumane iMisa yeMisipha.

Ukwakhiwa kwesondlo

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwe-100 ml yewhey.

Ivili linencasa emnandi okanye eneasidi, kuxhomekeke kwinkqubo esetyenziswayo ukwahlula isondo kwivili, kwaye ivili lelona linezinga eliphezulu lezimbiwa.

Uyifumana njani ivili ekhaya

Eyona ndlela ilula yokufumana i-whey ekhaya kukwenziwa kwe-curd, njengoko kubonisiwe ngezantsi:

Izithako:

• Ilitha eli-1 lobisi (alunakusebenzisa ubisi lwebhokisi, ekwabizwa ngokuba yi-UHT)
• 5 ne-1/2 amacephe eviniga okanye yejusi yelamuni

Esikhundleni seviniga okanye ilamuni, ungasebenzisa i-rennet ethile kwi-curd, ethengiswa kwivenkile kwaye ekufuneka isetyenziswe ngokwemiyalelo kwileyibhile.

Imo yokulungiselela:

Hlanganisa ubisi kunye neviniga okanye ijusi yelamuni epanini kwaye uyivumele ukuba iphumle kubushushu begumbi ide iyeke. Emva kokwenza amaqhina e-rennet, amahlwili kufuneka aphulwe ngoncedo lwecephe. Mayiphumle kwakhona de kwenziwe enye i-serum. Ukucoca yonke i-serum, kufuneka ususe i-serum ngoncedo lwe-ladle, uwahlule kwinxalenye eqinileyo eyenziweyo. Ukuba kukho imfuneko, hluza i-serum esuswe ngesefu.

I-rennet inokusetyenziselwa ukwenza itshizi kunye nokususa isondo. Inkqubo iyafana, kodwa i-rennet isetyenziswa endaweni yeviniga, inika ivili elimnandi. Jonga kwakhona indlela yokwenza itshizi enencasa kunye netshizi eyenziwe ekhaya kwaye wazi izibonelelo zayo.

Uyisebenzisa kanjani ivili

Ivili elifunyenwe ekhaya kufuneka ligcinwe kwifriji kwaye linokongezwa kumalungiselelo afana neevithamini, iisuphu kunye neepancake. Kwisuphu, i-1/3 yevili kufuneka yongezwe kuyo yonke i-2/3 yamanzi. Ukongeza, inokusetyenziselwa ukuthambisa ukutya okuziinkozo okunje ngeembotyi, iilentile kunye neembotyi zesoya, ukongeza ukutya okuninzi kwisidlo.

Ivili elenziwe ngeviniga okanye incindi yelamuni linencasa emuncu, ngelixa ivili elenziwe kwirennet elithengwe kwivenkile enkulu linencasa emnandi.

Isonka esinamavili

Izithako:

• 1 kunye ne-3/4 yeekomityi zeti yeti ekhutshwe kwitshizi okanye kubisi
• 1 iqanda elipheleleyo
• 1 icephe leswekile
• 1/2 icephe letyuwa
• I-1/4 indebe yeti yeoyile
• 15 g yegwele lebhayoloji
• 450 g yomgubo wengqolowa opheleleyo

Imo yokulungiselela:

Ukubetha zonke izithako kwi-blender, ngaphandle komgubo wengqolowa, malunga nemizuzu eli-10. Thela lo mxube kwisitya kwaye ungeze umgubo wengqolowa de ube yintlama eyohlobo olunye. Beka inhlama kwipani yesonka exutywe ngexande kwaye uyigubungele ngelaphu. Yahlula into encinci yokulahla inkunkuma kwaye uyibeke kwiglasi enamanzi. Xa ibhola iphakama, inhlama ikulungele ukubhaka kwi-oveni ephakathi efudumeleyo ukuya kuma-200ºC malunga nemizuzu engama-35 okanye ide ilunge isonka.

Jonga okunye ukutya okusetyenziselwa ukufumana ubunzima bemisipha.