Ukudla kwe-Sam's Club Odinga Ukungeza Ekalishini Yakho, Ngokusho Kwabe-Dietitians

-Delile

• Uhlu Lokudla Lwe-Sam's Club #1
• Uhlu Lokudla Lwe-Sam's Club #2
• Uhlu Lokudla Kweqembu le-Sam # 3
• Buyekeza kwe-

Uma ubheka isitoko kumabhodlela ayi-12 e-ketchup we-BBQ yasendaweni, amabhokisi ama-3lb okusanhlamvu ukuze uthole izingane zakho inyanga yonke, noma isitsha esiningi sama-NUGGS asezitshalweni ongasisebenzisa lapho ungazizwa nje ukupheka, kunethuba elihle lokuthi uzoya kwiklabhu kaSam (uma unaleyo $ 45 yobulungu bonyaka, kunjalo). Uzoheleza umoya emigwaqeni, uphume konke okukhona enqoleni yakho, bese uphumela emnyango ngemizuzu engama-20 uyisicaba.

Ibonisa iklabhu ethengisa lonke ngaphandle kokwazi impela okufunayo, noma kunjalo, kwenzelwa umuzwa wokuthenga ohluke ngokuphelele. Ubukhulu besitolo busho ukuthi uzochitha okungenani imizuzu engu-45 uphequlula, futhi ngenxa yezinketho zokudla eziyishumi nambili, ungase udlule ngokungazi izinto ezinempilo nezimnandi ongakaze uzifake epuletini lakho ngaphambilini. Ekugcineni, cishe uzoshiya nezinto ezifanayo ozozithenga njalo, uzizwe uphuthuma ukufika kokwenzayo. (Futhi yebo, into efanayo ingenzeka lapho uthola i-Costco.)

Enye indlela yokonga isikhathi futhi uqinisekise ukuthi udla ukudla okunomsoco kulolo hambo lokuyothenga? Gcina lezi zinhlu zokudla ze-Sam's Club ephaketheni lakho langemuva. Kukhethwe ongoti bezokudla ababhalisiwe, lolu hlu lwalokho ongakuthenga e-Sam's Club kufaka phakathi okufanele ube nokudla okulula, okubalulekile kwe-pantry, umkhiqizo, namaphrotheni futhi luzokusiza ukuthi ufake okubaluleke kakhulu (nokumnandi) ekalishini yakho. Vele uqiniseke ukuthi ukhipha ikhishi lakho ngaphambi kokwenza uhambo lokuyothatha lokhu kudla kwe-Sam's Club - uzodinga indawo yamahhala.

Uhlu Lokudla Lwe-Sam's Club #1

I-Dietitian: UMartha Huizar, MS, RD.N., CLL, C.CHH., isazi sokudla okunempilo esibhalisiwe eTucson, e-Arizona

I-Taylor Farms Organic 50/50 Baby Spring Mix kanye ne-Baby Spinach Blend

Ingxube yesipinashi, i-chard, i-arugula, i-frisée, i-radicchio, ulethisi weqabunga elibomvu, nedlanzana leminye imifino enamaqabunga, le nto yegrosa ye-Sam's Club inothe ngamavithamini A no-C futhi inikeza ama-calories angu-20 kuphela ngokuphakelwa kwama-ounce amathathu, kusho u-Huizar. . Imifino (Thenga It, $ 5, samsclub.com) isebenza kahle kumasaladi aphonswe ngokugqoka okumnandi, kepha uma ukugcoba esitsheni esigcwele amaqabunga kuzwakala kungathandeki kakhulu, kusongele ku-omelet noma ukusebenzise njengokuhlobisa irayisi nezitsha zokusanhlamvu, uphakamisa.

Ilungu likaMark Unsalted Deluxe Mixed Nuts

Leli bhavu elingu-2lb lamantongomane (Buy It, $12, samsclub.com) lingathatha uhhafu wekhabethe lekhishi lakho lokudla okulula, kodwa inani futhi izinzuzo zezempilo zama-pistachio, ama-hazelnut, ama-alimondi, ama-pecans, nama-cashews zikwenza kusifanele isikhala. "Ngokuvamile, amantongomane angumthombo omuhle wamafutha namaprotheni angenashukela, futhi anamavithamini amaningi, amaminerali kanye nefayibha ebalulekile," kusho uHuizar. Ama-pistachios, isibonelo, ahlinzeka cishe ngamagremu angu-7 wamafutha e-monounsaturated (uhlobo olungasiza ekwehliseni i-LDL noma amazinga e-cholesterol “embi”) kanye namagremu acishe abe ngu-6 weprotheyini esekelwe ezitshalweni nge-ounce, okwenza lesi sidlo se-Sam's Club silungele abadla imifino, abadla inyama. , nabo bonke abantu abadla inyama phakathi, kusho uHuizar. (Okuhlobene: Ungawathola Kanjani Amaprotheni Enele Ekudleni Okusekelwe Esitshalweni)

Amajikijolo amasha

Ngaphandle kosayizi omncane, amajikijolo - njengazo zonke izithelo nemifino - agcwele amavithamini abalulekile, amaminerali, nama-antioxidants agcina umzimba wakho usebenza kahle futhi usiza ukuvikela izifo, kusho uHuizar. Futhi yingakho amajikijolo (Yithenge, $6, samsclub.com), ama-strawberries (Thenga, $7, samsclub.com), nama-raspberries (Thenga, $6, samsclub.com) avela esigabeni segrosa se-Sam's Club ewukudla okubalulekile ekhaya lakhe. , uthi. “Ukuba nezithelo esandleni kwenza kube lula ukulandela izincomo zokudla okunomsoco wokuthi ingxenye yokudla kwethu kube yizithelo nemifino,” kuchaza yena. Yidle uqonde, uwajikijele esaladini noma esmoothie, noma uwacwilise ku-yogurt noma ushokoledi ukuze uthole ubumnandi.

I-La Croix Sparkling Water 24-Can Variety Pack

Uma ungashayi imigomo yakho ye-H2O naphezu kwazo zonke lezo zikhumbuzi efonini yakho nojeke wamanzi ohleli kuwo etafuleni lakho, thatha iphakethe elihlukahlukene leLaCroix Sparkling Water (Thenga It, $ 8, samsclub.com). Le nto yegrosa ye-Sam's Club ayinawo amakhalori futhi ihlanganisa ukunambitheka okuthathu okuqeda ukoma kwe-bubbly - ulamula, umcako, kanye ne-grapefruit - ngakho-ke funa ukuphuza ngemuva kokuphuza. Ingasaphathwa-ke eyokuthi, "lokhu kushintshwa kwesoda okuhle ngoba ayinawo ushukela, imibala yokwenziwa, noma ama-flavour okwenziwa," kusho u-Huizar. "Uma uzwa ukuthi udinga ukunambitheka okunamandla, ungakwazi ukwengeza ijusi yezithelo esanda kukhanywa." (Okuhlobene: Ingabe iLaCroix Obsession yakho iphilile?)

Ukusatshalaliswa Kwelungu likaMark Peanut Butter

Uma usuthenge leli phekhi ezimbili zebhotela lamantongomane (Yithenge, $7, samsclub.com), ngeke kudingeke ukuthi uphinde uhlehle ngendlela yegrosa ye-Sam's Club isikhathi eside, eside. Izimbiza ezingama-40-ounce zikabhontshisi we-peanut zinikeza ngama-gramu ayi-7 wamaprotheni asezitshalweni kanye no-gramu amabili nje kashukela ongeziwe nge-isipuni ezimbili esisetshenziswayo. Futhi, ibhotela lamantongomane ligcwele amafutha e-mono ne-polyunsaturated, alungele inhliziyo yakho futhi abambe iqhaza kumazinga we-cholesterol enempilo, kusho uHuizar. Futhi njengoba kungadingi ukushukuma ngaphambi kokusakazeka, ungasonta uvule imbiza, wakhe i-PB & J yakho, bese uyiphonsa phansi konke ngesikhathi esiza kukuthatha ukuhlanganisa imbiza ejwayelekile yebhotela lamantongomane. (FTR, leli bhotela lamantongomane linoshukela owengeziwe namafutha esundu, anezela amafutha agcwele kakhulu - uhlobo olungakhuphula i-cholesterol ye-LDL - ekusabalaleni, ngakho-ke inempilo encane kune-PB eyenziwe ngamakinati kuphela.)

Ubisi Olungafakwanga Ushukela Loqobo Lwe-almond

Kuzo zonke izinto ngobuningi ongazishaya esigabeni sokudla seSam's Club, leli phakethe lamathathu le-Almondmilk ka-Silk's Unsweetened (Thenga It, $ 7, samsclub.com) kungenzeka kube yilowo ohlakaniphe kakhulu ongatshala imali kuye, ikakhulukazi uma umndeni wakho udlula jug zonke izinsuku. “Enye yezinzuzo zokushintshela kulolu hlobo lobisi lwe-alimondi [olusuka obisini lwenkomo] ukuthi luqukethe i-calcium eningi ngamaphesenti angu-50 kunobisi lobisi, alunashukela, futhi lunengxenye eyodwa kwezintathu yama-kilojoule obisi olunamafutha amancane cishe ama-kilojoule angu-30. indebe ngayinye," kusho u-Huizar. "I-calcium yiminerali eningi kakhulu emzimbeni futhi isiza ekwakheni nasekulondolozeni amathambo, kodwa futhi idlala indima ezinhlelweni zenhliziyo nezinye." Awukwazi ukungahambi kahle ngokuthela inkomishi endishini yokusanhlamvu, kodwa u-Huizaral uncoma ukuthi uyihlanganise nezinkwa namakhekhe.

Uhlu Lokudla Lwe-Sam's Club #2

I-Dietitian: Darby Horton, M.S., R.D.N., isazi sezokudla esibhalisiwe e-Little Rock, e-Arkansas

I-Clio Greek Yogurt Minis

Uma uthenga okuthile ukwanelisa ama-munchies asebusuku kakhulu, yeqa ama-sandwich ayisikhilimu futhi esikhundleni salokho uthathe ibhokisi lalezi zindawo ezibandayo zeshokholethi ezifriziwe zama-yogurt aseGrisi (Thenga It, $ 10, samsclub.com). Ukudla kwe-Sam's Club kuza nge-peach kanye nama-raspberry flavour, kunikela ngama-4 amagremu wamaprotheni ngebha ngayinye, kanye namaphakethe ama-probiotic alungele amathumbu, kusho uHorton. Ngemuva kokunambitha okukodwa, uzofuna ukusula ifriji yakho ukuze ungeze amanye amabhokisi amahlanu esitokisini sakho.

Izingxenye zeLungu likaMark Atlantic Salmon Fillet

Ungadla kanjalo kuphelainkukhu eningi ngaphambi kokuba izinzwa zakho zokunambitheka ziqale ukulangazelela okuthile, futhi lapho lolo suku lufika nakanjani, khipha eyodwa yalezi zibopho ze-salmon ezisongwe ngazinye (Buy It, $20, samsclub.com) endaweni yegrosa ye-Sam's Club. Izingxenye ezimbili kwezintathu zefillet zizokunikeza amagremu angu-23 amaprotheni kanye namaphesenti angu-60 yenani lansuku zonke likavithamini D, esiza umzimba wakho ukumunca i-calcium ukuze wakhe amathambo aqinile.Ngaphezu kwalokho, inhlanzi inama-omega-3 fatty acids, adlalayo. indima ebalulekile ekusekeleni impilo yamehlo, ubuchopho, nenhliziyo. Lapho isidlo sakusihlwa sibiza, ncibilikisa i-filet, isizini ngokuthanda kwakho, bhaka, futhi uphake embhedeni werayisi, kusikisela uHorton. (Kuhlobene: Izindlela Ezi-5 Zokupheka I-Salmon Ngaphansi Kwemizuzu eyi-15)

Isikhwama se-D'Anjou Pears

Uma ufuna ukushintshela ukusetshenziswa kwakho kwezithelo, thengisa i-apula lakho lasekuseni ngepheya elimnandi iD'Anjou (Ithenge, $ 7 ngesikhwama ngasinye, samsclub.com). Lezi zinhlobonhlobo zamapheya ziyaziwa ngesimo saso esifana neqanda nephrofayili ye-lemon-lime flavour, yingakho ziwumdlalo ophelele wama-saladi amasha nezindawo ezibhakiwe. Ukuthola amaphuzu e-antioxidants ne-fiber, ungazidla izithelo ngokwakho, kepha uHorton uncamela ukuyibhangqa ngoswazi lweshizi ukuthola ukudla okulula okuphelele nokubamba.

Isikhwama sikaSweet Mini Peppers

Lokhu kukhethwa ohlwini lokudla kweHorton's Sam's Club kugcwele uvithamini C, okunikela ngamaphesenti ayi-190 wenani lansuku zonke lomsoco. I-ICYDK, uvithamini C udlala izindima eziningi emzimbeni wakho, okusiza ukukhiqiza i-collagen eyenza isikhumba sakho sibonakale sikhuluphele futhi sisebusha, sigcina amasosha akho omzimba esebenza kahle, futhi avikele umzimba wakho ekulimaleni ama-radicals amahhala. sika isikhwama sikapelepele (Thenga It, $ 5 ngesikhwama ngasinye, samsclub.com) bese uwafaka epanini ukuze uwagcwalise noma uwaguqule abe yisinongo esigcwele ukunambitheka njengoHorton: "Ngiyakuthanda ukukufaka lokhu ku-yogurt ecacile yamaGreek nakho konke Kepha isinongo seBagel sahlangana, "usho kanje.

Yidla i-Smart Everything Ranch Chopped Salad Kit

Namuhla kusihlwa, chitha isikhathi esincane usika futhi uchithe isikhathi esiningi ngokuhlephula isikhwama sale saladi esilungiselelwe ngaphambilini (Yithenge, $2, samsclub.com). Into yegrosa ye-Sam's Club ihlanganisa ingxube yeklabishi, izaqathe, izihlanga ze-broccoli, ne-kale, futhi iza nayo yonke into ehlanganisa isinongo se-bagel. (Abalandeli bakaTrader Joe, thokozani!) "Le yindlela enhle yokungenisa imifino yakho, futhi uma ungumsebenzi omatasa noma umama, [vele] engeza amaprotheni akho owathandayo ukwenza lokhu kube isidlo esisheshayo semizuzu emihlanu," kusho Horton. "Ngincoma ukuthi kulandwe inkukhu yohlobo lwe-rotisserie kwa-Sam ukuze kube lula." (Okuhlobene: Yini Okufanele Uyithenge Ku-Trader Joe's, Ngokusho Kwama-Dietitians)

I-SkinnyPop Popcorn Variety Pack

Uma unehora lesi-2. hankering for popcorn kepha ungafuni ukwenza lonke ihhovisi linuke njengalo, vula isikhwama seSkinnyPop (Buy It, $ 13, samsclub.com) esikhundleni salokho. I-Gluten-, ubisi-, kanye ne-peanut-free, lesi sidlo se-Sam's Club sinikeza amagremu angu-2 wefayibha eqeda indlala esikhwameni ngasinye futhi siza nezikhwama ezingu-12 ze-popcorn yoqobo, i-cheddar emhlophe, kanye neketela elimnandi nelinosawoti. Themba, kuzoba i-munchie eyanelisa kakhulu kunebha yegranola ephihliziwe ezansi kwedeski lakho.

Ubhontshisi Oluhlaza We-French Organic

Ukuze usizakale ngemifino ezokusiza ungabi nobunzima bokumisa uhhavini nokuwosa ihora lonke, phendukela kulawa ma-beans aluhlaza (Thenga It, $ 5, samsclub.com). Le nto esohlwini lukaHorton lokuthi yini ongayithenga eSam's Club izokunikeza amagremu angu-3 amaprotheni, amagremu angu-2 efayibha, namaphesenti angu-30 yenani lansuku zonke le-potassium, imineral esiza imisipha yakho ukuthi ifinyele kahle futhi isekele umfutho wegazi ovamile, ngokusebenza ngakunye. Uma usukulungele ukwenza i-nosh, vele uphume wonke isikhwama ku-microwave ukuze upheke noma uwafake ku-gazinga sakho, kusho uHorton.

Uhlu Lokudla Kweqembu le-Sam # 3

I-Dietitian: Amy Davis, R.D., L.D.N., isazi sezokudla esibhalisiwe eNew Orleans, eLouisiana

I-Sideaway Organic Quinoa

Ngemuva kokukhipha lesi sikhwama se-4lb se-quinoa (Thenga It, $ 9, samsclub.com) kusuka eSam's Club, uzoba nezinhlamvu ezanele ongazidla ngaso sonke isikhathi sokudla amasonto. Okusanhlamvu okuncane kunikeza amagremu angu-6 wamaprotheni kanye namagremu angu-3 wefayibha ngokuphakela ngakunye, okwenza kube ukudla okugcwalisayo, okwakha imisipha kwabadla izitshalo noma labo abafuna ukunciphisa ukudla kwabo inyama, kusho uDavis. "I-quinoa iyisisekelo esihle kakhulu sezitsha zokusanhlamvu, yenza uhlangothi oluhle ekudleni, noma ingenziwa ngisho nophuthu lwasekuseni," uyanezela. (Bese sebenzisa lawo ma-oats asele ku-pantry ngokwenza i-oatmeal ebhakwe njengekhekhe.)

I-Mozzarella efriziwe kanye ne-Garlic yenkukhu ethosiwe ene-Artichokes kanye ne-Italian Seasoning

"Ama-chicken patties angaba bland, kodwa lezi zipakisha ku-flavour enezithako zemvelo ezifana negalikhi, i-mozzarella, ne-artichoke ngaphandle kwama-fillers noma ama-preservatives," kusho uDavis. Lezi patties (Thenga It, $ 12, samsclub.com) nazo zifaka amamaki aphezulu emnyangweni wezokudla, njengoba i-burger ngayinye inikela ngamagremu angama-21 wamaprotheni. Njengoba ukudla kweCam's Club kuphekwe ngokuphelele, vele uphume okuncane ku-microwave noma ku-grill kuze kushise, bese ukufaka phakathi kwenhlama yokusanhlamvu noma ukusike phezu kwemifino ukuze uthole isaladi elihle, kuphakamisa uDavis.

Izidleke Zomoya Wompheki We-Tattooed

Ukulangazelela isitsha se-pasta kepha futhi ufuna ukukhulisa ukudla kwakho kwe-veggie kosuku? Le nto yokudla yaseSam's Club iyindlela engcono kakhulu yokuthola okungcono kakhulu komhlaba womabili. Ama-noodle e-zucchini nesikwashi (Buy It, $ 10, samsclub.com) athatha imizuzu eyi-10 ukusuka efrijini kuya epuletini, futhi igrisi kuphela yendololwane edingekayo yilapho ukhipha ipasta ngososo oluthandayo namaprotheni, kusho uDavis . (Okuhlobene: Okunambitheka Kakhulu - Futhi Okulula Kakhulu - Izindlela Zokudla I-Veggie Noodles)

Umhlaba Wonke uStevia noMonki Wezithelo Zezithelo

Kungakhathaliseki ukuthi ulandela ukudla kwe-keto, unesifo sikashukela, noma ufuna nje ukukhululeka ekudlaleni ushukela, lokhu kukhetha ohlwini luka-Davis lwalokho ongakuthenga e-Sam's Club kufanelekile ukukwengeza enqoleni yakho. I-Stevia nesithelo se-monk kokubili kuyi-zero-calorie, okoshukela okusekelwe esitshalweni okungathinti amazinga kashukela egazini futhi awanambitheki ebabayo njengoba kwenza ezinye izindlela zikashukela, okwenza amaphakethe (Buy It, $17, samsclub.com) a indlela enhle yokunandisa ikhofi lakho, itiye, ama-smoothies, i-yogurt, nezimpahla ezibhakiwe, kusho uDavis.

I-PB Fit Ibhotela Le-Peanut Powder

Ngaphambi kokuthi ufike ezindleleni zokuhamba izintaba, shintsha imbiza yakho enkulu yebhotela lamantongomane ukuze uthole le ndlela engasindi, eyimpushana (Yithenge, $10, samsclub.com) kusuka emnyangweni wokudla we-Sam's Club. Izipuni ezimbili nje zinikeza amagremu angu-8 weprotheyini, okuyenza ibe umthombo okahle kaphethiloli ohambweni lwakho, kodwa futhi inamafutha amancane kune-PB yendabuko, kusho uDavis. Ngenkathi usesehlane, hlanganisa izipuni ezimbili zempuphu nezipuni zamanzi eziyi-1/2 ukudala ibhotela lamantongomane elikhilimu ongaligcoba kuma-tortilla noma udle uqonde phezulu. Uma usubuyile ohambweni lwakho, jikijela ku-oatmeal yakho, ama-smoothies, noma ama-batter wezimpahla zakho ezibhakiwe, uyaphakamisa. (Okuhlobene: Ukudla okulula kakhulu okuhamba ngezintaba ukupakisha akunandaba ukuthi ngabe uhamba ibanga elingakanani)

I-Siete Lime Grain Free Tortilla Chips

"Uma ufuna ukwenza ushintshwane onempilo ngamazambane amazambane, ungabheki lawa ma-crispy, zesty, lime tortilla chips," kusho uDavis. "Lawa machipisi enziwa ngezithako ezisezingeni eliphakeme njengofulawa womdumbula, uwoyela we-avocado nembewu ye-chia." Ngenxa yalezi zithako ezigqamile, ama-chips eSiete tortilla (Thenga It, $ 7, samsclub.com) awanakho okusanhlamvu futhi anikela ngama-gramu ayi-3 e-fiber ngakunye. Gcoba lesi sidlo se-Sam's Club ku-salsa, sebenzisa ipuleti eligcwele njengesisekelo se-nachos, noma udle isitsha uqonde ngqo, kusikisela u-Davis.

I-Chef Tattooed Organic Açai Bowl enezithelo neGranola

Impela, ungathatha i-açai smoothie kusuka e-café ezansi komgwaqo, kepha amathuba okuba, ilayishwe ushukela futhi izokhipha isikhwama sakho semali. Isixazululo: Lezi zitsha ze-smoothie (Thenga It, $ 10, samsclub.com) esigabeni sokudla seSam's Club. "Lezi zitsha ze-açai zinama-gramu ayi-15 kuphela kashukela anama-gramu amabili nje kusuka kushukela owengeziwe, futhi zithengeka ngo- $ 2.62 nje kuphela," kusho uDavis. "Enye ingxenye enhle yokwenza lokhu kusuka ekhaya - engeza i-protein powder oyithandayo ukuthola ukusutha okuningi." Okungcono nakakhulu, cwilisa kabili ekuletheni kwakho igrosa kwe-Sam's Club bese uzungeza isipuni sempushana yebhotela lamantongomane.

AmaLungu kaMark Everything Seasoned Cashews

Abathandi besinongo be-EBTB, lawa ma-cashews-kodwa-plain (Buy It, $10, samsclub.com) enzelwe wena. "AmaCashews awumthombo omuhle wamafutha angenashukela, ithusi ne-magnesium," kusho uDavis."Lezi zinhlayiya ezinambitheka zenza isidlo esimnandi ohambeni esigcwele amafutha okusuthisa ukukubamba ekudleni kwakho okulandelayo."

I-Mark Yelungu I-Steam-In-a-Bag Hlanganisa I-Fry Mix

Ithiphu eyimfihlo kaDavis yokugcwalisa imifino usuku ngalunye? Hlala ugcina imifino efriziwe esandleni, futhi lokhu kuxubana okuthosiwe (Thenga It, $ 9, samsclub.com) - equkethe i-broccoli, uphizi oshukela, izaqathe, ummbila wezingane, namakhowe - kusuka endaweni yokudla yaseSam's Club okufanele ibe nayo indawo ebekelwe efrijini. "[Imifino] iba yiqhwa lapho ivuthwa kakhulu, inezibalo zomsoco ezifanayo njengentsha, futhi isilungile ngemizuzu embalwa," kusho uDavis. "Hlanganisa le mifino ethosiwe nezinye izimfanzi noma i-tofu, engeza isoso oyikhonzile e-Asian-inspired, bese unikezwa isidlo sakusihlwa."

Buyekeza kwe-