Whey protein yog cov khoom lag luam ntawm cov txheej txheem ua cheese. Tom qab koj ua cov cheese, cov kua uas lim los ntawm cov curds yog whey. Whey tau txais txiaj ntsig zoo li nws yog, tab sis koj tuaj yeem ua rau nws muaj txiaj ntsig ntau dua los ntawm lub cev qhuav dej. Tom qab koj lub cev qhuav dej whey, koj tseem tshuav cov whey protein. Thaum koj zom nws, koj tuaj yeem siv cov protein whey hauv co, smoothies, cupcakes, thiab scones.
Cov khoom xyaw
Whey Protein los ntawm Kos
- 1 nkas loos (3.5 liv) mis
- 5 dia (75 milliliters) kua txiv qaub los yog kua txiv dawb
Whey Protein los ntawm Yogurt
2 khob (500 grams) yoghurt lossis kefir
Quick Whey Protein
- 3 khob (240 grams) cov mis tsis qhuav qhuav sai sai, faib
- 1 khob (80 grams) qub qub los yog oats qhuav tam sim
- 1 khob (142 grams) almonds
Flavored Protein Hmoov
- 7½ ooj (210 grams) cov hmoov protein
- 3 pob Stevia hmoov
- Vanilla hmoov, cinnamon, matcha, thiab lwm yam.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Ua Whey Protein los ntawm Kos
Kauj Ruam 1. Ncuav mis rau hauv lub lauj kaub loj
Koj yuav xav tau 1 nkas loos (3.8 liv) mis nyuj. Rau qhov ua tau zoo tshaj plaws, siv cov nyom. mis nyuj tag nrho.
Koj tseem tuaj yeem siv 4 khob (950 milliliters) mis thiab 2 khob (475 milliliters) qab zib
Kauj Ruam 2. Ua kom sov mis rau 180 ° F (83 ° C)
Koj tuaj yeem ntsuas qhov ntsuas kub los ntawm kev ntsuas tus pas ntsuas kub ua noj rau hauv lub lauj kaub, tom qab ntawd muab nws txiav rau sab. Yog tias koj tsis muaj tus pas ntsuas kub, tsuas yog tos kom txog thaum cov mis pib rhaub. 180 ° F (83 ° C) yog qhov ntsuas kub uas mis nyuj simmer.
Tsis txhob cia tus pas ntsuas kub kov hauv qab ntawm lub lauj kaub
Kauj Ruam 3. Sib tov 5 tablespoons (75 milliliters) ntawm txiv qaub kua txiv
Yog tias koj tsis muaj kua txiv qaub, koj tuaj yeem siv dawb vinegar hloov; qhov saj ntawm qhov khoom kawg yuav luag zoo ib yam. Daim ntawv qhia no yuav tsim cov ricotta cheese thiab. Yog tias koj xav noj cov cheese, kua txiv hmab txiv ntoo dawb yuav yog qhov zoo dua ntawm ob qho kev xaiv.
Yog tias koj siv mis nyuj thiab qab zib, ntxiv ½ diav (8.5 grams) ntsev thiab 3 diav (45 milliliters) txiv qaub kua txiv los yog kua txiv dawb xwb
Kauj Ruam 4. Cia cov tshuaj so tawm kom sov li 20 feeb
Npog lub lauj kaub nrog lub hau kaw kom nruj. Nqa nws tawm ntawm lub qhov hluav taws kub thiab teeb nws qee qhov chaw uas nws yuav tsis muaj kev ntxhov siab. Cia nws nyob ntawd 20 feeb.
Kauj Ruam 5. Hloov cov curds thiab whey mus rau hauv lub tais topped nrog cov kab lim
Muab lub tais loj tso rau saum lub tais. Kab tus neeg lim dej nrog ib daim cheesecloth. Diav cov curds rau hauv lub lim dej nrog rab diav los yog ladle. Ncuav cov kua ntxiv rau hauv lub lauj kaub loj lossis lub thoob, thiab khaws cia rau hauv lub tub yees.
Kauj Ruam 6. Cia cov whey ntws tawm ntawm cov curdles
Nws zoo tshaj yog tias koj tso lub tais rau hauv lub tub yees rau cov kauj ruam no. Nws yuav siv sijhawm tsawg kawg ob teev rau cov whey kom ntws tawm, thiab koj tsis xav kom cov mis puas.
Kauj Ruam 7. Siv lub tshuab dehydrator los ua cov whey, yog tias koj muaj
Ncuav cov whey (ob qho tib si los ntawm lub taub dej thiab lub tais) rau hauv cov tais uas tuaj nrog koj lub cev qhuav dej; koj yuav xav tau li 1 khob (240 milliliters) rau ib lub tais. Ua cov whey raws li cov lus qhia ntawm koj lub dehydrator. Txhua lub npe yuav txawv, tab sis rau feem ntau lub cev qhuav dej, nws yuav yog 12 teev ntawm 135 ° F (58 ° C).
Kauj Ruam 8. Ua cov whey los ntawm txhais tes yog tias koj tsis muaj lub cev qhuav dej
Ncuav tag nrho cov whey rau hauv lub lauj kaub. Nqa nws mus rau rhaub tshaj li cua sov nruab nrab-siab, tom qab ntawd txo lub cua sov mus rau qhov khov. Cia nws ua noj kom txog thaum nws dhau los ua tuab thiab khov. Tshaj tawm nws hla lub tais kab ntawv nrog parchment ntawv lossis ntawv ciab, thiab cia nws txias. Ua kom tawg rau hauv daim me me, tom qab ntawd cia nws qhuav li 24 teev.
Kauj Ruam 9. Muab cov whey uas tsis muaj dej tso rau ua hmoov
Koj tuaj yeem ua qhov no nrog rab rab lossis lub tshuab ua zaub mov. Koj tuaj yeem siv lub tshuab kas fes huv, yog tias koj muaj. Yog tias koj cov txheej txheem whey tseem xav tias ntub tom qab qhov no, koj yuav tsum nthuav tawm nws dua, cia nws qhuav ntxiv 24 teev, thiab tom qab ntawd muab sib tov ib zaug ntxiv.
Kauj Ruam 10. Khaws cov hmoov protein rau hauv lub khob ntim
Lub mason thawv yuav ua haujlwm zoo rau qhov no. Siv cov hmoov protein hauv cov protein co, khob noom cookie, qhob cij, thiab lwm yam.
Txoj Kev 2 ntawm 4: Ua Whey Protein los ntawm Yogurt
Kauj Ruam 1. Kab kab lim nrog cheesecloth thiab muab tso rau hauv lub tais
Nco ntsoov tias koj tab tom siv cheesecloth tsis tau ntxhua rau qhov no. Koj kuj tseem tuaj yeem siv daim ntaub so huv. Nco ntsoov tias lub tais tob txaus rau tus neeg lim dej thiab 1 khob (240 milliliters) tus nqi ntawm cov kua.
Kauj Ruam 2. Daus cov kua mis nyeem qaub los yog kefir rau hauv cov kab lim
Koj tuaj yeem siv cov qhob noom xim kasfes hauv tsev lossis hauv khw muag khoom. Yog tias koj siv khw muag khoom yuav yogurt, nco ntsoov tias nws tsis muaj gelatin lossis pectin.
Nco ntsoov tias koj tab tom siv cov kua mis nyeem qaub los yog kefir; tsis txhob siv hom flavored
Kauj Ruam 3. Muab lub tais tso rau hauv lub tub yees thiab cia cov kua ntws los ntawm cov kua mis nyeem qaub
Qhov no tuaj yeem siv sijhawm txog 24 teev. Yog tias koj siv cov kua mis nyeem qaub, koj yuav nyob nrog cov qaub qaub hauv lub lim. Koj tuaj yeem tso lub tais hauv lub tub yees ntev dua thiab; qhov no yuav muab rau koj ntau whey thiab tig cov kua mis nyeem qaub rau hauv qab zib cheese.
Kauj Ruam 4. Ncuav cov whey sau rau hauv lub khob dej
Txuag cov khib nyiab hauv cov cheesecloth. Nyob ntawm seb koj tau lim cov kua mis nyeem qaub/kefir ntev npaum li cas, koj yuav nyob nrog Greek yogurt, qaub cream, lossis cream cheese! Lub sijhawm no, koj cov whey tiav lawm. Nws muaj cov protein ntau ntawm nws tus kheej, tab sis yog tias koj xav tau cov protein ntau dua, koj yuav tsum ua kom lub cev qhuav dej. Lub cev qhuav dej yuav mloog zoo rau whey los ntawm kev tshem dej los ntawm nws.
Kauj Ruam 5. Qhuav lub whey nrog lub tshuab nqus dej, yog tias koj muaj
Sau cov tais uas tuaj nrog koj lub tshuab nqus dej nrog 1 khob (240 milliliters) ntawm cov kua whey. Ua kom lub cev qhuav dej raws li cov lus qhia ntawm koj lub cev qhuav dej. Rau feem ntau cov tshuab thiab khoom siv mis, qhov no yuav yog 135 ° F (58 ° C). Nws yuav siv sijhawm li 12 teev kom lub cev qhuav dej kom tiav.
Kauj Ruam 6. Ua cov whey manually yog tias koj tsis muaj lub tshuab nqus dej
Ncuav tag nrho cov whey sau rau hauv lub lauj kaub loj. Nqa cov whey mus rau rhaub tshaj li cua sov nruab nrab-siab, tom qab ntawd txo lub cua sov mus rau qhov khov. Cia nws ua noj kom txog thaum nws dhau los ua tuab, clumpy, curdle. Hloov nws mus rau lub tais uas muaj cov ntawv parchment lossis ntawv ciab, tom qab ntawd cia nws txias. Tev nws rau hauv daim me me, thiab cia nws qhuav, li 24 teev.
Kauj Ruam 7. Muab cov whey qhuav tso ua hmoov
Koj tuaj yeem ua qhov no hauv lub tshuab ziab khaub ncaws, kas fes grinder, lossis khoom noj khoom haus. Cov kua mis ua los ntawm tes tseem tuaj yeem xav tias ntub ntawm qhov no. Yog tias qhov no tshwm sim rau koj, rov ua cov txheej txheem: kis cov whey tawm dua, tos 24 teev, tom qab ntawd zom nws ib zaug ntxiv.
Kauj Ruam 8. Khaws thiab siv cov hmoov whey
Hloov cov whey mus rau lub thawv ntim khoom, xws li lub thawv. Sib tov nws rau hauv cov protein shakes lossis smoothies. Koj tseem tuaj yeem ntxiv nws rau cov zaub mov ci, xws li muffins, cupcakes, lossis scones.
Txoj Kev 3 ntawm 4: Ua Cov Whey Protein Ceev
Kauj Ruam 1. Muab cov mis nyuj qhuav, oats, thiab almonds sib npaug sib npaug
Muab 1 khob (80 grams) tam sim ntawd, cov mis nyuj tsis qhuav qhuav rau hauv rab. Ntxiv 1 khob (80 grams) ntawm cov nplej qhuav lossis tam sim qhuav thiab 1 khob (142 grams) ntawm almonds. Muab txhua yam ua ke ua hmoov zoo.
- Tsis txhob ntxiv dej rau mis.
- Cov mis nyuj muaj cov whey.
Kauj Ruam 2. Muab cov mis ntxiv
Muab 2 khob ntxiv (160 grams) ntawm cov mis nyuj qhuav uas tsis yog rog qhuav rau hauv rab. Pulse lub blender ib zaug ntxiv kom txog thaum txhua yam zoo.
Kauj Ruam 3. Khaws cov hmoov protein rau hauv lub khob loj
Siv lub ntim nrog lub hau kaw kom nruj, xws li lub thoob. Khaws nws ntawm qhov chaw txias txias, thiab siv nws li 2 lub lis piam. Yog tias koj tsis tuaj yeem siv nws nyob rau lub sijhawm ntawd, khaws nws hauv lub tub yees xwb; qhov no yuav tiv thaiv cov almonds los ntawm rancid.
Kauj Ruam 4. Siv cov hmoov nplej hauv cov protein co
Ntsuas ½ khob (46 grams) ntawm koj cov protein hmoov rau hauv rab rab. Ntxiv 1½ khob (350 milliliters) mis (lossis lwm yam kua). Cia qhov sib xyaw zaum rau 5 txog 10 feeb, tom qab ntawd ntxiv cov khoom xav tau, txiv hmab txiv ntoo, lossis yogurt. Sib tov kom du, tom qab ntawd haus nws.
Koj yuav tsum cia cov hmoov protein no zaum rau 5 txog 10 feeb kom cia cov oats tig mus rau cov nqaij
Txoj Kev 4 ntawm 4: Ua Flavored Protein Hmoov
Kauj Ruam 1. Tsim koj lub hauv paus nrog whey protein hmoov thiab Stevia
Ua ke 7 ooj (210 grams) ntawm cov hmoov protein thiab 3 pob ntawm Stevia hauv lub hwj. Tom ntej no, xaiv ib qho ntawm cov tsw qab los ntawm cov kauj ruam hauv qab no. Siv cov hmoov protein zoo li koj ib txwm xav tau hauv cov protein co.
Kauj Ruam 2. Siv cov hmoov vanilla taum ua kom Fabkis vanilla qab zib
Koj tuaj yeem yuav av vanilla hmoov los ntawm lub khw lossis ua koj tus kheej los ntawm kev sib tsoo 12 scraped-out thiab qhuav vanilla taum nrog rau 2 rau 3 tag nrho cov taum vanilla. Ntxiv 1 tablespoon ntawm cov hmoov no rau koj lub hwj. Kaw lub hwj, ces co nws kom sib tov.
Kauj Ruam 3. Ntxiv qee cov av cinnamon thiab vanilla hmoov rau cov suab thaj-qab zib sib xyaw
Ntxiv 1½ teaspoons ntawm av cinnamon thiab 1 teaspoon ntawm vanilla hmoov rau lub hwj. Kaw lub hwj kom nruj thiab co nws kom sib xyaw cov khoom xyaw.
Kauj Ruam 4. Siv cov hmoov cocoa rau cov qhob noom xim kasfes-y
Ncuav ¼ khob (25 grams) ntawm cov hmoov zoo cocoa tsaus rau hauv lub hwj. Kaw lub hwj kom nruj, ces co nws kom cov khoom xyaw ua ke.
Ntxiv 1 tablespoon (3 grams) ntawm espresso tam sim rau kas fes mocha tsw
Kauj Ruam 5. Muab nws qhov tsw tshwj xeeb nrog matcha ntsuab tshuaj yej hmoov
Muas qee cov tshuaj ntsuab ntsuab matcha. Ntsuas tawm 1½ diav (9 grams), thiab ntxiv rau hauv lub hwj. Kaw lub hwj, ces co nws kom txog thaum txhua yam ua ke.
Lub tswv yim
- Koj tuaj yeem siv cov protein whey los ua cov protein co, khob noom cookie, scones, thiab txawm tias tshuaj yej!
- Koj tuaj yeem haus cov protein shakes ua los ntawm whey protein rau pluas tshais.
- Yog tias koj xav tsim cov leeg nqaij, haus cov dej uas muaj protein ntau co 1 teev ua ntej pib ua haujlwm. Koj tseem tuaj yeem siv cov kua los yog mis nyuj tsis txhob siv dej.
- Haus cov protein co tom qab koj ua haujlwm rau qhov txhawb ntxiv.
- Yog tias koj xav tau kom hnyav dua, haus cov protein-based mis co ua ntej mus pw.
Lus ceeb toom
- Whey protein tuaj yeem pab tau yog tias koj xav tsim cov leeg, tab sis yog tias koj ua haujlwm tsis txaus, nws tuaj yeem ua rau koj nce hnyav.
- Haus cov protein kom co qeeb kom koj tsis txhob mob.
