Whey: menene don kuma yadda za'a more shi a gida

Wadatacce

• Amfanin Whey
• Abincin abinci
• Yadda ake samun whey a gida
• Yadda ake amfani da whey
• Whey Bread

Whey yana da wadata a cikin BCAAs, waɗanda sune amino acid masu mahimmanci waɗanda ke haɓaka hawan jini da kuma rage jin gajiya na tsoka, suna ba da kwazo a cikin horo da haɓaka ƙwayar tsoka. A cikin whey kuma akwai lactose wanda shine sukari na madara wanda ya sa ya zama mai kyau rehydrator a lokacin horo, wanda aka nuna wa waɗanda ba su da haƙuri lactose.

Zai yiwu a yi da amfani da whey a gida, ƙara shi zuwa girke-girke na burodi, fanke, kukis, kayan miya da bitamin. kason ruwa da aka samu yayin yin cuku, kasancewar shine tushen samar da sunadaran da aka sani da sunadarin whey, daya daga cikin wadanda aka fi amfani dasu don taimakawa wajen samun karfin tsoka da rage kitse a jiki.

Bugu da kari, yayin cire whey, akwai wani nau'in farin cuku maras ƙarancin adadin kuzari da mai, yawanci ana amfani dashi a cikin abinci don sarrafa cholesterol da rasa nauyi. Hakanan suna da kyau sosai a cikin curd, abincin da za'a iya amfani dashi a madadin yogurt.

Amfanin Whey

Amfani da whey yau da kullun yana da fa'idodin kiwon lafiya masu zuwa:

1. Tada hankali da samun karfin tsoka, musamman a cikin mutanen da ke yin motsa jiki a kai a kai da kuma cikin tsofaffi;
2. Hanzarta dawo da tsoka bayan horo;
3. Rage fashewar tsoka, Domin kasancewa mai arziki a cikin BCAAs;
4. Taimaka tare da rage nauyi, kamar yadda yake rage samar da kitsen jiki da jin yunwa;
5. Karfafawa kiyaye ƙwayar tsoka a lokacin abinci don asarar nauyi;
6. Taimaka wajen kula da lafiyar kashi, saboda yana da wadataccen sinadarin calcium;
7. Inganta yanayi, saboda yana da wadata a cikin tryptophan, magabacin hormone na kwakwalwa wanda ke ba da jin daɗin rayuwa;
8. Taimaka a ciki sarrafa karfin jini, domin kiyaye jijiyoyin jini walwala;
9. Thearfafa garkuwar jiki, saboda yana dauke da kwayoyin cuta.

Yana da mahimmanci a tuna cewa amfani da ƙarin furotin na whey, wanda ake samu a cikin manyan kantuna, kantin magani da kuma shagunan kayan abinci masu gina jiki, ya kamata a yi su bisa ga jagorancin mai gina jiki. Don ƙarin fahimtar yadda wannan ƙarin yake aiki, duba Yadda za a Proteauki Furotin Whey don Sami Muscle Mass.

Abincin abinci

Tebur mai zuwa yana nuna abubuwan gina jiki na 100 ml na whey.

Whey tare da ɗanɗano mai ɗanɗano ko na acid, ya dogara da tsarin da aka yi amfani da shi don raba whey da whey, kuma whey ita ce wacce ta ƙunshi mafi girman ƙwayoyin ma'adanai.

Yadda ake samun whey a gida

Hanya mafi sauki don samun whey a gida shine ta hanyar samar da kayan lambu, kamar yadda aka nuna a ƙasa:

Sinadaran:

• 1 lita na madara (ba za a iya amfani da madarar katun, wanda ake kira UHT)
• 5 da 1/2 tablespoons na vinegar ko lemun tsami ruwan 'ya'yan itace

Maimakon ruwan inabi ko lemun tsami, zaka iya amfani da takamaiman rennet don curd, wanda aka siyar a cikin babban kanti kuma wanda dole ne ayi amfani dashi bisa ga umarnin kan lakabin.

Yanayin shiri:

Mix madara da ruwan tsami ko ruwan lemon tsami a cikin kwanon rufi sannan a barshi ya huta a zafin jiki har sai ya huce. Bayan kafa dunƙulen rennet, dole ne a fasa dasassu tare da taimakon cokali. Bar shi ya sake hutawa har sai an sami karin jini. Don zubar da ruwan duka, dole ne ku cire maganin tare da taimakon ladle, ku raba shi daga sashin da aka kirkira. Idan ya zama dole, sai a tace ruwan da aka cire da sieve.

Hakanan za'a iya amfani da rennet don yin cuku da cire whey. Tsarin yana kama da haka, amma ana amfani da rennet maimakon ruwan tsami, yana haifar da whey mai daɗi. Duba kuma yadda ake yin cuku mai tsami da cuku a gida kuma ku san fa'idodin sa.

Yadda ake amfani da whey

Dole ne a adana whey da aka samu a gida a cikin firiji kuma za a iya ƙara shi a cikin shirye-shirye kamar su bitamin, miya da fanke. A cikin miya, ya kamata a saka 1/3 na whey a kowane 2/3 na ruwa. Bugu da kari, ana iya amfani da shi wajen jika hatsi kamar su wake, doya da waken soya, tare da kara karin abinci a cikin abincin.

Whey da aka yi daga ruwan tsami ko ruwan lemon tsami yana da ɗanɗano, yayin da whey da aka yi daga rennet da aka siya a babban kanti yana da ɗanɗano mai daɗi.

Whey Bread

Sinadaran:

• Kofuna 1 da 3/4 na whey tea wanda aka ciro daga cuku ko madara
• 1 cikakke kwai
• 1 tablespoon na sukari
• 1/2 tablespoon na gishiri
• 1/4 kofin shayi na mai
• 15 g na ilimin halittu yisti
• 450 g na garin alkama duka

Yanayin shiri:

Duka duka abubuwan da ke cikin mahaɗin, ban da garin alkama, na kimanin minti 10. Zuba ruwan hadin a cikin roba sannan a hada da garin alkama har sai ya zama kwalliya mai kama da juna. Sanya kullu a cikin kwanon ruɓaɓɓen mai na rectangular sannan a rufe shi da zane. Raba karamin juji kuma sanya shi a cikin gilashi da ruwa. Lokacin da kwallon ta tashi, kullu ya shirya don yin gasa a matsakaiciyar tanda da aka dafa zuwa 200ºC na kimanin minti 35 ko kuma har sai an shirya burodin.

Duba sauran abincin da ake amfani dashi don samun karfin tsoka.