如何自制乳清蛋白粉

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共同创作者是 Claudia Carberry, RD, MS

参考

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乳清蛋白是奶酪制作过程中的副产品。牛奶凝结成凝乳后，分离出来的液体就是乳清。它很有营养，而脱水后的营养价值 更高 。乳清脱水后就会变成乳清蛋白。 [1] 磨成粉后，可以用来制作奶昔、果昔、杯子蛋糕和司康饼。

素材

从零开始自制乳清蛋白粉 [2]

  • 3.8公升牛奶
  • 5汤匙（75毫升）柠檬汁或白醋

用酸奶自制乳清蛋白粉 [3]

  • 500克酸奶或克非尔

自制便捷的乳清蛋白粉 [4]

  • 240克速溶脱脂干奶粉（分批使用）
  • 80克传统或即食燕麦片
  • 140克杏仁

自制加味乳清蛋白粉 [5]

  • 210克蛋白粉
  • 3包甜菊叶粉
  • 香草粉、肉桂粉、抹茶粉等。
方法 1
方法 1 的 4:

从零开始自制乳清蛋白粉

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    你需要用到3.8公升牛奶，最好是草饲全脂奶。
    • 你也可以使用950毫升牛奶和475毫升奶油。 [6]
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    将烹饪用温度计插入锅中，夹在锅壁，时刻测量牛奶温度。如果没有温度计，那就等到牛奶进入即将沸腾的状态，这时候的温度就是83摄氏度。 [7]
    • 不要让温度计碰到锅底。
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    如果没有柠檬汁，也可以用白醋代替，成品的味道几乎没有差别。这种方法也能做出意大利乳清干酪。如果你想吃干酪，那么白醋会是更好的选择。 [8]
    • 如果你使用牛奶和奶油，那就加½汤匙（8.5克）盐和3汤匙（45毫升）柠檬汁或白醋。 [9]
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    用合适的盖子盖着大锅。把锅子从火炉转移到其它不受干扰的地方，静置20分钟。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fd\/Make-a-Litter-Box-for-Your-Rabbit-Step-4-Version-2.jpg\/v4-460px-Make-a-Litter-Box-for-Your-Rabbit-Step-4-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fd\/Make-a-Litter-Box-for-Your-Rabbit-Step-4-Version-2.jpg\/v4-728px-Make-a-Litter-Box-for-Your-Rabbit-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    把一个滤网放在碗上，在滤网里铺一块粗棉布。用汤匙或长柄勺将凝乳舀到滤网。将剩下的液体倒入一个大水罐或玻璃罐，放入冰箱冷藏。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/19\/Make-Frozen-Yogurt-Step-15.jpg\/v4-460px-Make-Frozen-Yogurt-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/19\/Make-Frozen-Yogurt-Step-15.jpg\/v4-728px-Make-Frozen-Yogurt-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    最好把碗放进冰箱。乳清要至少2小时才会全部流出来，别让它在这期间变质。 [10]
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    将水罐和碗里的乳清倒入脱水机附带的托盘中。每个托盘大概装240毫升。根据脱水机的指示处理乳清。每个品牌的具体指示都不一样，不过大部分都要在58摄氏度下运行12小时。
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    将所有乳清倒入一个锅。用中高火煮至沸腾，然后转小火，维持稳定的沸腾状态。煮至浓稠和结块，然后均匀地倒在铺了烤盘纸或蜡纸的烤盘上，让它慢慢冷却。 [11] 将乳清掰成小块，让它风干约24小时。 [12]
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    你可以用搅拌器或食品加工机搅拌，也可以用干净的咖啡研磨机（如有）。如果自己手动处理的乳清打磨后摸起来还有点湿，需要再次将它们均匀地铺开来，风干24小时，然后再次打磨成粉。 [13]
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/15\/Make-Natural-Herbal-Oil-Step-1.jpg\/v4-460px-Make-Natural-Herbal-Oil-Step-1.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/15\/Make-Natural-Herbal-Oil-Step-1.jpg\/v4-728px-Make-Natural-Herbal-Oil-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    最好使用玻璃罐。之后可以用乳清蛋白粉制作蛋白奶昔、杯子蛋糕、面包等。
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方法 2
方法 2 的 4:

用酸奶自制乳清蛋白粉

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    使用没有漂白过的粗棉布，也可以使用干净的毛巾。碗必须够深，可以容纳滤网和240毫升液体。
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    你可以使用自制或市售的酸奶。确保市售的酸奶不含明胶或果胶。
    • 一定要使用原味酸奶或克非尔，不要使用加味的产品。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4d\/Make-Frozen-Yogurt-Step-10.jpg\/v4-460px-Make-Frozen-Yogurt-Step-10.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4d\/Make-Frozen-Yogurt-Step-10.jpg\/v4-728px-Make-Frozen-Yogurt-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    这个过程可能需要长达24小时。如果你用的酸奶，滤网里就会剩下酸奶油。你可以将碗留在冰箱里更久，这会分离出更多乳清，并把酸奶变成奶油干酪。 [14]
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    用粗棉布装着固体。根据你过滤酸奶或克非尔的时长，最后可能会得到脱乳清酸奶、酸奶油或奶油干酪！这时候，乳清已经完全分离。它含有大量蛋白质，但如果你还想要更多蛋白质，就得进行脱水处理。脱水会去掉水分，让乳清更浓缩。
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    将乳清倒入脱水机附带的托盘中，每个托盘大概装240毫升。根据脱水机的指示处理乳清。大部分机器和乳制品需要在58摄氏度下脱水大概12小时。
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    将所有收集到的乳清倒入一个大锅。用中高火煮至沸腾，然后转小火，维持稳定的沸腾状态。煮至浓稠和结块，然后均匀地倒在铺了烤盘纸或蜡纸的烤盘上，让它慢慢冷却。 [15] 将乳清掰成小块，让它风干约24小时 [16]
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    7
    将脱水后的乳清搅拌成粉。 你可以用搅拌器、咖啡研磨机或食品加工机搅拌。这时候，自己手动处理的乳清摸起来可能还有点湿。你需要重复上述过程，再次将它们均匀地铺开来，风干24小时，然后再次打磨成粉。 [17]
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fb\/Make-a-Head-in-a-Jar-Step-1-Version-2.jpg\/v4-460px-Make-a-Head-in-a-Jar-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fb\/Make-a-Head-in-a-Jar-Step-1-Version-2.jpg\/v4-728px-Make-a-Head-in-a-Jar-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用有盖的容器装乳清蛋白粉，比如玻璃罐。把它拌入蛋白奶昔或果昔中，也可以添加到玛芬、杯子蛋糕、司康饼等烘培品中。
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方法 3
方法 3 的 4:

自制便捷的乳清蛋白粉

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fe\/Make-a-Shake-Step-3-Version-2.jpg\/v4-460px-Make-a-Shake-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fe\/Make-a-Shake-Step-3-Version-2.jpg\/v4-728px-Make-a-Shake-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将1杯（80克）速溶脱脂干奶粉倒入搅拌器。添加1杯（80克）传统或即食燕麦片，以及1杯（140克）杏仁。将所有材料磨成细粉。
    • 不要给奶粉加水。
    • 奶粉含有乳清。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/97\/Blend-Food-Safely-Step-8.jpg\/v4-460px-Blend-Food-Safely-Step-8.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/97\/Blend-Food-Safely-Step-8.jpg\/v4-728px-Blend-Food-Safely-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将剩下的160克速溶脱脂干奶粉倒入搅拌器。再次搅拌，直到所有材料变得细滑。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d4\/Make-a-Calm-Down-Jar-Step-1.jpg\/v4-460px-Make-a-Calm-Down-Jar-Step-1.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d4\/Make-a-Calm-Down-Jar-Step-1.jpg\/v4-728px-Make-a-Calm-Down-Jar-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    使用自带合适盖子的容器，比如玻璃罐。把它放在凉快的室温下，在两周内用完。如果无法在两周内用掉，那就放进冰箱冷藏，避免杏仁腐臭。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/0e\/Get-a-Clean%2C-Acne-Free-Face-Step-15.jpg\/v4-460px-Get-a-Clean%2C-Acne-Free-Face-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0e\/Get-a-Clean%2C-Acne-Free-Face-Step-15.jpg\/v4-728px-Get-a-Clean%2C-Acne-Free-Face-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    量出约45克蛋白粉，倒入搅拌器。添加350毫升牛奶或其它液体。静置5-10分钟，然后添加其它提取物、水果或酸奶。搅拌至顺滑后就能饮用。
    • 蛋白粉必须静置5-10分钟，好将燕麦泡得黏稠。
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方法 4
方法 4 的 4:

制作加味乳清蛋白粉

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/29\/Get-a-Chemo-Patient-to-Eat-Step-11.jpg\/v4-460px-Get-a-Chemo-Patient-to-Eat-Step-11.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/29\/Get-a-Chemo-Patient-to-Eat-Step-11.jpg\/v4-728px-Get-a-Chemo-Patient-to-Eat-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将210克蛋白粉和3包甜菊叶放入一个罐子。接着从下面的步骤挑选一个味道来调配。然后像平时那样用蛋白粉冲泡蛋白奶昔。
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    你可以购买市售的香草粉，或是自己将12个刮出来风干后的香草豆，以及2-3个完整的香草豆荚磨成粉。将1汤匙粉添加到装着蛋白粉的罐子里，盖上盖子，摇匀。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/40\/Control-Asthma-Without-Medicine-Step-23.jpg\/v4-460px-Control-Asthma-Without-Medicine-Step-23.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/40\/Control-Asthma-Without-Medicine-Step-23.jpg\/v4-728px-Control-Asthma-Without-Medicine-Step-23.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将1½茶匙肉桂粉和1茶匙香草粉添加到装着蛋白粉的罐子。盖上盖子，把所有材料摇匀。
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    将25克优质黑可可粉倒入装着蛋白粉的罐子里。盖上盖子，然后将所有材料摇匀。
    • 添加1汤匙速溶浓缩咖啡粉，就能调配出摩卡咖啡味！
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    购买一些抹茶粉。量出1½汤匙（9克）抹茶粉，然后添加到装着蛋白粉的罐子里。盖上盖子，将所有材料摇匀。
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小提示

  • 你可以用乳清蛋白粉制作蛋白奶昔、杯子蛋糕、司康饼，甚至泡茶！
  • 早上可以喝用乳清蛋白粉泡的蛋白奶昔作为早餐。 [18]
  • 如果想要练出肌肉，不妨在锻炼前1小时喝1杯用水冲泡的蛋白奶昔。你也可以用豆奶或脱脂奶代替水。 [19]
  • 锻炼后喝1杯蛋白奶昔，给身体补充更多蛋白质。 [20]
  • 如果你需要增重，不妨在临睡前喝1杯用奶冲泡的蛋白奶昔。 [21]
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警告

  • 乳清蛋白粉对练肌肉很有帮助，但是如果你的锻炼量不足，体重会 增加 。 [22]
  • 慢慢喝蛋白奶昔，以免感到不舒服。 [23]
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你需要准备

从头开始自制乳清蛋白粉

  • 大锅
  • 大碗
  • 烹饪用温度计
  • 汤匙或长柄勺
  • 细目滤网
  • 粗棉布
  • 小容器或托盘
  • 脱水机
  • 有盖的容器，比如玻璃罐

用酸奶自制乳清蛋白粉

  • 碗
  • 滤网
  • 没有漂白过的粗棉布
  • 锅
  • 脱水机或铺了烤纸或蜡纸的烤盘
  • 有盖的容器，比如玻璃罐

自制便捷的乳清蛋白粉

  • 量杯
  • 搅拌器
  • 有盖的容器或罐子

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参考

  1. ↑ http://muscle-insider.com/features/what-whey-protein-and-how-it-made
  2. ↑ https://www.youtube.com/watch?v=fk37H-8EYvc
  3. ↑ http://blog.radiantlifecatalog.com/bid/62826/Homemade-Whey-vs-Protein-Powder-Rediscovering-nutrient-dense-foods
  4. ↑ http://teaspoonofspice.com/make-homemade-protein-powder/
  5. ↑ http://thehealthyfoodie.com/home-made-flavored-whey-protein-powder/
  6. ↑ https://www.youtube.com/watch?v=nPlsd0ruYvA
  7. ↑ http://www.seriouseats.com/2010/02/how-to-make-fresh-ricotta-fast-easy-homemade-cheese-the-food-lab.html
  8. ↑ http://www.seriouseats.com/2010/02/how-to-make-fresh-ricotta-fast-easy-homemade-cheese-the-food-lab.html
  9. ↑ https://www.youtube.com/watch?v=nPlsd0ruYvA
  1. ↑ http://www.seriouseats.com/2010/02/how-to-make-fresh-ricotta-fast-easy-homemade-cheese-the-food-lab.html
  2. ↑ https://elaichietcetera.wordpress.com/2007/12/20/make-wheyand-use-it-too/
  3. ↑ https://www.youtube.com/watch?v=GzotgW4e36Q
  4. ↑ https://www.youtube.com/watch?v=GzotgW4e36Q
  5. ↑ http://wholeintentions.com/2011/12/why-whey-how-to-make-it/
  6. ↑ https://elaichietcetera.wordpress.com/2007/12/20/make-wheyand-use-it-too/
  7. ↑ https://www.youtube.com/watch?v=GzotgW4e36Q
  8. ↑ https://www.youtube.com/watch?v=GzotgW4e36Q
  9. ↑ http://www.diethealthclub.com/askquestion/114/home-preparation-of-whey-protein-how-to-make-whey-.html
  10. ↑ http://www.diethealthclub.com/askquestion/114/home-preparation-of-whey-protein-how-to-make-whey-.html
  11. ↑ http://www.diethealthclub.com/askquestion/114/home-preparation-of-whey-protein-how-to-make-whey-.html
  12. ↑ http://www.diethealthclub.com/askquestion/114/home-preparation-of-whey-protein-how-to-make-whey-.html
  13. ↑ https://caloriebee.com/vitamins-supplements/does-whey-protein-make-you-fat-when-you-dont-work-out
  14. ↑ http://www.diethealthclub.com/askquestion/114/home-preparation-of-whey-protein-how-to-make-whey-.html

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