Ongakuthenga e-Costco, Ngokusho kwama-Dietitians

-Delile

• Uhlu Lokuthenga lweCostco # 1
• Uhlu Lokuthenga lweCostco # 2
• Uhlu Lokuthenga lweCostco # 3
• Buyekeza kwe-

Noma ngabe usemakethe yokuthola iphekhi engu-64 yamaphepha ethoyilethi eliwumshoshaphansi, isethi yegumbi lokudlela elisha sha, noma ichibi lokubhukuda elingaphezulu komhlaba, i-Costco kungenzeka inakho okudingayo (bese kuba nokunye). Njengoba kuvela, isitolo esikhulu futhi siyiqhawe elingavunyelwe emnyangweni wokudla onempilo, okunikeza konke ukudla okusha, okubandayo, kanye namakhekhe inhliziyo yakho nesisu sakho ongakufisa - ngobuningi obukhulu, kunjalo.

Lapha, ochwepheshe bezokudla abathathu ababhalisiwe babelana ngokuthenga e-Costco ukumboza zonke izisekelo zakho ekhishini, kusuka ekudleni kwasekuseni okusheshayo nokulula kuya ekubhakeni okubalulekile okufanele ube nakho. Qaphela: Ungase udinge i-pantry enkulu nesiqandisi ngemva kokuqoqa lezi zinto ezithengiwe ngobuningi. (BTW, nakhu abebezokuthatha kuTrader Joe's.)

Uhlu Lokuthenga lweCostco # 1

I-Dietitian: Wintana Kiros, R.D.N., L.D.N., umsunguli we Setha kabusha Indlela Yokuphila.

I-One Degree Organic Sprouted Oats Egoqiwe, ama-5 lbs

Ngokugcwalisa ukudla kwasekuseni okuzokuvimbela ukuthi uvakashele ikhabethe lokudla okulula ngaphambi kwesikhathi sasemini, gcina lesi sikhwama senqwaba yama-oats asongwe, aqukethe ama-servings angama-64. Pheka ama-oats angenalutho - anikeza amagremu angu-4 wefayibha (14 amaphesenti omnyango wezolimo waseMelika ophakanyisiwe odliwayo wansuku zonke) kanye no-6 amagremu wamaprotheni okwakha imisipha ngokudla ngakunye - obisini noma emanzini, bese uyiqhakaza ne-sweetener yakho oyithandayo, izithelo, amantongomane, noma imbewu, kuphakamisa i-Kiros. Futhi ukwengeza i-punch yemisoco ezimpahleni zakho ezibhakiwe, hlanganisa ama-oats abe yimpushana ecolekileyo ku-processor yokudla noma umshini wokugaya bese ubuyisela ingxenye eyodwa kwezintathu kafulawa wakho kakolweni nge-oat powder ezinkwani, kumamuffin, nokunye, esho. (Okuhlobene: Ama-Dessert e-Oatmeal Angeke Ukholelwe Ukuthi Akulungele Wena)

Indlela Yemvelo Imbewu Yethanga Yemvelo + I-Flax Granola, 35.3 oz

Impela, ungase uqoqe eyakho inqwaba ye-granola enenhliziyo ekhaya, kodwa lokhu kukhethwa okunomsoco ohlwini lwe-Kiros oluthi "Okufanele Uthenge E-Costco" kukongela amathani esikhathi namandla. Futhi, eyodwa ekhishwa kulesi sikhwama senqwaba yegranola inikeza amagremu ama-5 e-fiber (cishe amaphesenti ayi-18 wokudla okunconywayo nsuku zonke) kanye no-6 amagremu wamaprotheni, kusho uKiros. "Ingasetshenziswa njenge-cereal enebisi noma ingaba upopu omuhle we-parfait."

AmaClovis Farms Organic Super Smoothie, ama-6 Pack wamaphakethe ama-8 oz

Lezi zikhwama ezabiwe ngokuphelele - ezinenhlanganisela yama-blueberries afriziwe, ama-strawberry, ama-raspberry, i-kale, isipinashi, nobhanana - usike konke ukugawulwa nokuhlanjululwa esimisweni sakho sase-smoothie sasekuseni, okukuvumela ukuba ulale imizuzu embalwa ngaphezulu. "Kulula nje ukuphonsa isikhwama ku-blender ngejusi noma amanzi bese wenza i-izithelo smoothie," kusho uKiros. Njengoba isikhwama esisodwa sipakisha amagremu ayi-7 e-fiber (amaphesenti angama-25 wokudla okunconywayo kwansuku zonke), ngeke kudingeke ukhathazeke ngokukhala kwesisu sakho maphakathi nomhlangano wakho wasekuseni.

Imbewu ye-Nature's Intent Organic Chia, 3 lbs

Imbewu ye-Chia ingaba yincane, kodwa iqinisekile ukuthi inamandla. Umsebenzi owodwa unikeza ama-gramu ayi-10 we-fiber (ngaphezu kwengxenye eyodwa kwezintathu zokudla okunconywayo kwansuku zonke) kanye no-5 amagremu wamaprotheni. Njengoba cishe zinganambitheki futhi ziguquka ngendlela emangalisayo, ungazifafaza noma yikuphi lapho inhliziyo yakho ifisa khona, kufaka phakathi zonke izinto zokudla ezinconyiwe ngenhla. Esinye isizathu esibalulekile sokuthi lezi zinhlamvu zisohlwini lwe-Kiros '"What to Buy at Costco": Ziza ngesikhwama esikhulu se-3 lb, ngakho-ke ngeke udinga ukushaya esitolo ukuze uphinde ugcwalise isikhathi eside, eside. (P.S., uma ungakagcini izinhliziyo ze-hemp, enye indlela ye-chia seed, lezi zinzuzo zizokuqinisekisa ukuthi ungeze enqoleni yakho.)

I-Amy's Organic Lentil Soup, 8 Pack

Uzibuza ukuthi uthengani eCostco ukuze wakhe iphenti eligcwele ngokugcwele? Phendukela kuleli phakethe lesishiyagalombili le-Amy's Organic Lentil Soup, eliza namakani amane asobala futhi amane afakwe imifino, wonke aphansi nge-sodium, kusho uKiros. "Phakathi kwezinketho ezimbili zesobho, banamagremu angaba ngu-7 kuya kwangu-8 we-fiber kanye namagremu angu-11 kuya kwangu-12 amaprotheni," uyanezela. "Lezi zinhlayiya zingaba isidlo esisheshayo, futhi ungangeza izinongo ukunambitha uma kudingeka." (Okuhlobene: Amathiphu ama-4 Wokwenza Isobho Lakho Elizenzele Ukunambitheka Ngcono)

Ubhontshisi Ohlanzekile Omusha Wase-French, 2 lbs

Ukuchitha isikhathi esincane ulungiselela ukudla nesikhathi esithe xaxa udla, engeza lawa bhontshisi we-organic organic enqoleni yakho yokuthenga. Abagcini ngokunikela ngamagremu ama-3 wefayibha ngokuphaka ngakunye, kodwa futhi asikiwe ngaphambilini futhi alungele ukuphekwa, kusho uKiros. Gcoba ubhontshisi bese uwafaka epuletini lakho ohlangothini noma uwagcobe bese uwafaka esitsheni sakho seBuddha.

Imbewu Yokushintsha I-Quinoa Yemvelo & Ilayisi Elinsundu, 6 Pack of 8.5 oz Pouches

Masibhekane nakho: Akekho ofuna ukuchitha ihora ezulazula phezu kwesitofu, epheka kancane inqwaba yerayisi. Futhi ngenxa yale nto engcono kakhulu ongayithenga e-Costco, awudingi. Vele ufake isikhwama esisodwa sequinoa nerayisi elinsundu kuhhavini ye-microwave imizuzwana engu-90, futhi usuthole isisekelo esihle semifino ethosiwe. Ngamagremu angu-5 efayibha kanye namagremu angu-9 weprotheyini ngokukhonza ngakunye, ingxube yokusanhlamvu izoqinisekisa ukuthi awuvuki phakathi nobusuku nesisu esidumayo.

Imifino Ehlanganisiwe Yemvelo Ekhiqizwayo YaseKirkland, ama-5 lbs

Le nto ekuluhlu lweKiros "What to Buy at Costco" yenza ukwengeza ukukhishwa kwemifino epuletini lakho kungabi yinto engafanele. Isikhwama senqwaba siqukethe ama-servings angu-25 engxube yombila omnandi, uphizi, izaqathi, nobhontshisi oluhlaza, okumnandi uma kushunqisiwe futhi kuhlanganiswe nelayisi okukhulunywe ngalo ngenhla, kusho uKiros. (Okuhlobene: Ungakwenza Kanjani Ukudla Nokupheka Kube Lula Ngemifino Ebandisiwe)

I-Nature's Bakery Fig Bars, 36 Pack

Ngokudla ohambweni kunomsocofuthi amazinyo amnandi-okwanelisayo, gcina kuleli bhokisi lezinhlobonhlobo zamagxolo omkhiwane, ohlanganisa i-OG fig, ama-blueberry, nama-flavour okusajingijolo, kuphakamisa uKiros. Imigoqo ethambile futhi ehlafunayo ayinalo ubisi, i-vegan, futhi yenziwa ngofulawa ophelele kakolweni kanye nama-oats, ikunikeza ngama-gramu ama-3 kuye kwayi-4 okugcwalisa ifayibha ngesikhathi sokuphaka, uyanezela.

Uhlu Lokuthenga lweCostco # 2

I-Dietitian: Molly Kimball, R.D., C.S.S.D., ingcwethi yezokudla ebhaliswe eNew Orleans e-Ochsner Fitness Center futhi ophethe i-podcast FUELED Wellness + Nutrition.

I-Wild-Caught Sockeye Salmon, 1 lb

Kungakhathaliseki ukuthi ungumuntu othanda i-pescatarian noma ukhathele nje ukudla inkukhu njalo ngobusuku obubodwa, le salmon etholakala ngokunethezeka izokusiza ukuthi ugcwale amaprotheni nsuku zonke. Ngemuva kwakho konke, i-sockeye salmon ipakisha amagremu ama-24 anamandla wamaphrotheni ngokusebenza ngakunye, ngokusho kwe-USDA. Futhi, futhi ingenye yemithombo yokudla ephezulu kavithamini D (isakhi somzimba esisekela impilo yethambo), ngama-ounce angu-3 ahlinzeka ngokuphindwe kahlanu kunani elitholakala enkomishini yobisi olungamaphesenti angu-2, kusho uKimball. "Futhi kungenye yemithombo engcono kakhulu ye-EPA ne-DHA, i-omega-3 fatty acids enomphumela wemvelo wokulwa nokuvuvukala obonakala uzuzisa ukusebenza kobuchopho bethu nesimo sethu sengqondo," usho kanje. (Sebenzisa lezi zokupheka zemizuzu engu-15 salmon ukushaya isidlo sakusihlwa kusihlwa.)

I-Kevin's Natural Foods Thai-Style Chicken Chicken, 1 lb

Naphezu kokuthatha imizuzu emihlanu nje kanye nepani elilodwa ukulungisa, lokhu kudla okushisayo nokudliwayo kuhlanganisa ukunambitheka kwethoni, okuhlanganisa i-lemongrass, i-lime, nejinja. Ibhekwa njengenye yezinto ezinhle kakhulu ongazithenga e-Costco, le nkukhu nayo ayidli ngamaprotheni, ikunikeza amagremu angu-23 ngokuphakelwa kwama-ounce angu-5, kusho uKimball. Ngaphezu kwalokho, "uhlu lwezithako luyahlaba umxhwele: inkukhu engenawo ama-antibiotic, enama-zero preservatives, egxile kuzithako esingahle sibe nazo ekhishini lethu," uyaphawula. Ngamanye amagama, ungagcina kalula izithako ngazinye (okusho isifuba senkukhu esingenasikhumba, ubisi lukakhukhunathi, uwoyela kakhukhunathi, ijusi likalamula, ulamula, kanye nokosa) bese ulungisa isidlo ngokwakho, kepha kungani uzihlupha lapho umsebenzi ongcolile usuvele wenziwe kwakho?

I-Real Good Chicken Enchiladas ne-Tomatillo Sauce, 6 Pack

Lapho uthola ukudla okungathi sína ngokudla kwaseMexico, yeqa ukuthatha bese ukhetha esikhundleni salinye lalezi zinhlwathi ezinama-carb aphansi, ezingenayo i-gluten. "Lokhu kungenye yalezi zinhlelo zokungena ezibandayo," kusho uKimball. "Awukho ufulawa, asikho isitashi sanoma yiluphi uhlobo. Eqinisweni, i-tortilla iyinhlanganisela yenkukhu noshizi (okumnandi ngokumangalisayo) futhi igcwele inkukhu futhi ifakwe isoso ye-tomatillos, i-jalapeños, nezinongo." Ngenxa yale iresiphi entsha, uzothola ama-gramu angama-20 wamaprotheni ku-enchilada eyodwa nje, uyengeza. (Uma unesimo sokupheka, zama enye yalezi zokupheka ezenziwe nge-enchilada.)

Ama-Three Bridges Spinach & Bell Pepper Egg White Bites, 4 2-Packs

"Uma ungeke uyeke ukucabanga nge-Starbucks 'Egg White & Roasted Red Pepper Sous Vide Egg Bites, uzothanda ukuba naleSipinashi neBell Pepper Egg Bites efrijini lakho, ukulungele [ukudla] ngemizuzwana engama-90 kuphela," kusho Kimball. Ukulunywa okumise okwesikhashana kwe-muffin kuqukethe amaqanda amhlophe, i-cottage kanye ne-Monterey Jack ushizi, i-yogurt enokhilimu, kanye nama-veggies akhanyayo, futhi ngenxa yalokho, unikela ngamagremu ayi-15 wamaprotheni kwiphakethe elilodwa lokuluma okubili. Isikhwama sakho semali nemisipha nakanjani kuzogunyaza le nto ohlwini lwakho lokuthenga oluthi "Ongakuthenga kwa-Costco".

I-Nuttzo Power Fuel Nut & Seed Butter, i-26 oz

Ama-alimondi angenalutho nama-peanut butters amnandi futhi konke, kodwa ukusabalala okuhlanganisa izinhlobonhlobo zamantongomane nembewu - ngaphandle kwanoma yimuphi ushukela owengeziwe - ngokuqinisekile kuzojabulisa ama-taste buds wakho. "Ngemedley yayo yama-cashews, ama-alimondi, amantongomane e-brazil, imbewu yefilakisi, imbewu ye-chia, ama-hazelnuts, nembewu yethanga, i-Nuttzo ithatha izinto ziye kwelinye izinga ngembewu eshwabene ngendlela engafani nenye," kusho uKimball. Ingasaphathwa, i-2-tablespoon enikezwa lokhu kusabalala inikeza amagremu angu-6 amaprotheni kanye namagremu angu-13 wamafutha angenalutho, okusiza ukunciphisa ingozi yesifo senhliziyo kanye namazinga e-cholesterol ephansi ye-LDL lapho ethatha indawo yamafutha agcwele ekudleni, ngokusho kweHhovisi. Wokuvinjelwa Kwezifo kanye Nokukhuthaza Impilo.

I-Volupta Organic Fair Trade Cacao Powder, 2 lbs

Uma uyi-chocoholic echazwe wena uqobo, gcina le nto enhle kakhulu ongayithenga e-Costco ku-pantry yakho ngaso sonke isikhathi. "Ubhontshisi kakhokho unothe ngama-flavonol, ama-antioxidants anezinzuzo zezempilo zomzimba wonke," kuchaza uKimball. "Ngokungafani nobhontshisi bakakhokho osetshenziswayo abe yizingxube zoshokoledi noma ushukela, ukhokho upowder ugcina lezi zinhlanganisela ezinamandla."

Ukuze uthole lokho kunambitheka kashokoledi kanye nalezo zinzuzo zezempilo, hlanganisa impushana kakhokho ezimpahleni ezibhakiwe, yengeze ku-smoothie yakho yasekuseni, noma wenze ushokoledi oshisayo ozenzelayo, kuphakamisa uKimball. Vele uhlanganise isipuni esisodwa sempushana kakhokho, isipuni esisodwa se-sweetener, nenkomishi eyodwa yobisi, fudumeza ingxube phezu kokushisa okuphakathi esitofini sakho imizuzu emihlanu, futhi voilà, usuzitholele i-cocoa elungele wena. (Okuhlobene: Ngilangazelela Inkomishi Yalesi Siphuzo Esinongo Kashokholethi Ngokuyisisekelo Nsuku Zonke)

I-Kirkland Signature Almond Flour, 3 lbs

Ngezimpahla ezibhakiwe ezingenayo i-gluten, ezine-carb ephansi, kanye namaprotheni, shintshanisa ufulawa wakho kakolweni omhlophe noma ophelele ngalo fulawa we-alimondi, oqukethe amaphesenti angama-75 ama-carbs ambalwa kanye namaprotheni angama-50 ngaphezulu kunezinketho zikakolweni, kusho uKimball. "Uma ufaka esikhundleni sikafulawa ojwayelekile wenhloso yonke, ungadinga ukusebenzisa okwengeziwe - kuze kufike kumaphesenti angama-50 ngaphezulu," uyanezela. "Kuzodingeka futhi usebenzise uketshezi oluncane, ngokuvamile cishe ingxenye yalokho okudingwa yiresiphi." (FYI, ungayisebenzisa ku-pizza crust futhi!)

Umhlaba Wonke uStevia Leaf & Monk Fruit Sweetener, 400 ct

Ukwengeza ukuthinta kobumnandi esitsheni sakho se-oatmeal, ushokoledi-banana smoothie, noma izimpahla ezibhakiwe ngaphandle kufanele ubhekane nokushayisana kukashukela kamuva, cabanga ukwehlisela le nhlanganisela yezishukela ezisekelwe esitshalweni (okuhlanganisa i-erythritol, i-stevia, nesithelo se-monk) ukuze uthole ushukela ojwayelekile. "Lawa maphakethe e-sweetener anama-calories angu-zero ano-ziro net carbs - kanye nomthelela we-glycemic ongu-zero, okusho ukuthi ngeke kukhuphule izinga likashukela egazini noma i-insulin," kuchaza uKimball.

I-Organic Organic Plant-based Protein Powder enama-Probiotics, ama-2.7 lbs

Akusikho * ubuchwepheshe , ukudla, kepha le-powder powder ifanelwe indawo ohlwini lwakho "Yini Ongayithenga ku-Costco". Khumbula, amaprotheni abalulekile ekugcineni amathambo anempilo, imisipha, uqwanga, isikhumba negazi, kanye nokuthola kabusha ukusebenza ngemuva kokuzivocavoca, kusho uKimball. “Futhi nakuba kungenzeka ngempela ukuthola amaprotheni anele ngokudla okuphelele ekudleni kwethu, ukugcwalisa nge-protein powder kwenza kube lula futhi kube lula kunangaphambili,” uyanezela.

Ukukhetha kwakhe: I-Orgain's plant-based protein powder, enikezela ngamagremu angama-21 wamaprotheni - cishe alingana nama-ounces amathathu enyama - kuma-scoops amabili nje kuphela, usho kanjalo. Ungahamba ngomzila wendabuko futhi uhlanganise impuphu ibe yi-shakes, ama-smoothies, noma ikhofi, kodwa uma ukhetha ukudla amaprotheni akho, uwafake kuzimpahla zakho ezibhakiwe, ama-waffles, ama-pancake, ne-oatmeal, kuphakamisa iKimball.

Uhlu Lokuthenga lweCostco # 3

I-Dietitian: Amy Davis, R.D., L.D.N.

Isiginesha YaseKirkland Igoqwe Ngamunye I-Wild Sockeye Salmon, ama-3 lbs

Cha, awuboni okuphindwe kabili kulolu hlu lokuthi yini ongayithenga e-Costco. NjengoKimball, uDavis uncoma i-sockeye salmon ngokuqukethwe kwayo kwamaprotheni amaningi, ama-omega-3 fatty acids, namavithamini B, asiza umzimba ukuthi uguqule ukudla kube amandla. Kodwa ukuze enze ukudla kwakusihlwa kweviki kucindezele nakakhulu, uphakamisa ukuthi aqoqe inguqulo egoqwe ngazinye evela kwa-Costco. "Mane uncibilikise, ubeke inkathi, ubhake, bese ubhanqa nemifino ukuze uthole isidlo sakusihlwa esilula, esinempilo," kusho yena.

IMaas River Farms Organic Okhokhelwe Ukholifulawa, 4 lbs

Ngenkathi ilayisi eliphelele le-okusanhlamvu licebile nge-fiber, amavithamini, namaminerali, kubhekwa njengokudla okuphezulu kwe-glycemic, okusho ukuthi kungadala ama-spikes kushukela wegazi, ngokusho kweHarvard School of Public Health. Ngasohlangothini lwe-flip, ukholifulawa (noma usefomini yelayisi) kubhekwa njengokudla okuphansi kwe-GI, futhi, ngokusho kukaDavis, "kuyindlela enhle yokwengeza okunomsoco nevolumu ekudleni kwakho ngaphandle kwama-calories, amafutha, isodiyamu, noma ama-carbs. " Shintsha ilayisi lakho elinsundu ngomzala walo wekholifulawa ezitshalweni nasezitsheni zokusanhlamvu, ulingeze ku-oatmeal, ulihlanganise nama-smoothies, noma ulifake esobho, kusho uDavis. “Futhi kubo bonke abathandi berayisi abakhona, zama irayisi elinguhhafu, irayisi likakholifulawa futhi ngeke wazi nomehluko (mhlawumbe),” usho kanje. (ICYDK, ikholifulawa ikulungele kakhulu.)

Inkukhu YaseKesari Yenkukhu YaseMarsala Enelayisi Lokholifulawa, 40 oz

Ukudla okufanele ukudla okudlayo okuthatha imizuzu nje ukulungiselela, phendukela kulesi sidlo se-marsala esenziwe ngaphambilini. Esikhundleni selayisi elimhlophe, lesi sidlo sihlanganisa irayisi lekholifulawa eline-carb ephansi, elithola ukunambitheka kwe-sauce yewayini ye-marsala elayishwe amakhowe. “Ngama-calories angu-200 kuphela ngokuphakelwa ngakunye, amagremu angu-18 amaprotheni, nazo zonke izithako zemvelo, lokhu kuyindlela elula futhi enomsoco kunoma ubani ofuna ukudla okududuzayo,” kusho uDavis. (Okuhlobene: Amaresiphi Elayisi likakholifulawa Ongawenza Ngaphansi Kwemizuzu eyi-15)

I-Amy Lu Organic Inkukhu Kale Mozzarella Burger, 2 lbs

Thatha i-BBQ yomndeni wakho uye kwelinye izinga ngokwengeza lawa ma-patties afriziwe ohlwini lwakho lokuthenga "Ongakuthenga kwa-Costco". Inhlanganisela yenkukhu, i-kale, i-mozzarella, u-anyanisi o-caramelized, nezinongo, lawa mabhega ahlinzeka ngamagremu angu-21 wamaprotheni, ama-calories angu-170, kanye namagremu angu-8 wamafutha ngokuphakelwa ngakunye.  - ingxenye eyodwa kwezintathu yemali etholakale endaweni ejwayelekile yenkomo. Faka i-patty ebhokisini likakolweni ngezilungiso zakho ozithandayo noma uqhekeke bese uyiphonsa ngemifino ethile ukuze uthole isaladi elihle, kuphakamisa uDavis.

Amabhuloho amathathu Isipinashi kanye neBell Pepper Egg Bites, 4 2-Packs

Nakulokhu futhi, ochwepheshe ababili bokudla okunomsoco bazwakalisa ukuvuma kwabo into ekule mhlahlandlela walokho okumele kuthengwe eCostco. U-Davis uthanda lokhu kulunywa kwamaqanda ngokwenza ukudla kwasekuseni kubonakale kuncane njengomsebenzi onzima, kuyilapho egcina ushukela ne-carbohydrate ephansi, okuthile okunye okukhethwa kukho kwasekuseni okulula okuhlulekayo ukukwenza, uthi.

Ngaphandle kweNdlela Edliwayo Veggie Crisps, 20 oz

Nakuba kungekho ukudla okulula okungamelana ngokugcwele nama-chips amazambane ajwayelekile, lawa ma-vegan crisps afika eduze kakhulu. Ingxube yerayisi, uphizi, nobhontshisi omnyama, le munchie inikeza amagremu angu-3 efayibha namagremu angu-3 weprotheyini esekelwe ezitshalweni ngokuphakelwa ngakunye. "Futhi, bane-crunch engenakuvinjelwa emnandi njengoba injalo, noma ingcono kakhulu uma icwiliswe kwi-hummus noma i-salsa," kusho uDavis.

I-Wildbrine Organic Raw Green Sauerkraut, 50 oz

Sekuyisikhathi eside utshelwe ukuthi ama-probiotic ayisihluthulelo sokusekela isisu esinempilo, kepha lokho akusho ukuthi kulula ukuthola. Isixazululo sakho: Ukungeza le sauerkraut, uDavis ayibiza ngokuthi ngumthombo omkhulu wama-probiotic, ohlwini lwakho "Yini Ongayithenga ku-Costco". "Le iklabishi elenziwe ngezinto eziphilayo, eli-tangy, nelibilisiwe limnandi kakhulu ku-toast we-avocado, lihlanganiswe namasaladi, ligcotshwe ngamasemishi, noma lidliwe lodwa njengokudla okulula," esho.

IDamascus Bakery Flax Roll-Ups, 16 ct

I-Pita bread nama-tortilla kungase kube yimikhumbi yakho oya kuyo ukuze uthole ukudla kwasemini okuhlangene, kodwa ungase uthande ukucabangela ukungeza lawa ma-Flax Roll-Ups - isitayela se-lavash, isinkwa esiyisicaba esithambile nesincane - kulayini. "Ukugoqwa kweLavash kuwukudla okunganakiwe kangako," kusho uDavis. "Ngayinye yalezi ezisongelwe inama-calories angu-80 kuphela, ama-gramu ayi-11 ama-carbs (ayisithupha avela ku-fiber), namaphakethe ngama-gramu ayi-7 wamaprotheni." Ngokudla kwasemini okuphathekayo, uphakamise ukugoqa nge-turkey, imifino exutshwe, izaqathe, u-anyanisi, ne-mayo ebabayo, bese uyigoqa ku-foil, uyaphakamisa. "Ungafaka futhi le-wraps nge-tzatziki, i-pesto, noma idiphu yakho oyithandayo," uyanezela. (Kuhlobene: Le Genius TikTok Wrap Hack Ishintsha Noma Isiphi Isitsha Sibe Isilakhi Esiphathekayo, Esingena-Mess)

I-Kirkland Signature Almond Flour, 3 lbs

Uma abantu ababili bezokudla bebiza ufulawa owodwa njengenye yezinto ezinhle kakhulu ongazithenga e-Costco, uyazi ukuthi kufanelekile ukungeza enqoleni yakho - ngisho noma ungalandeli ukudla okune-carb ephansi noma ungadli i-gluten. "Ama-dessert amaningi angenawo okusanhlamvu, ama-carb aphansi abiza ufulawa we-alimondi, futhi uzomangala ukuthi ufana kanjani nento yangempela," kusho uDavis. "Amanye ama-dessert engiwakhonzile engizowenza ngofulawa we-alimondi yilawa makhekhe e-Keto Chocolate Cupcake kanye ne-Cashew Chocolate Chip Cookie Skillet." Ukukhipha amathe okwamanje?

Inno Foods Organic Almond Nuggets, 16 oz

Yebo, ngisho nama-dietitians atusa ukungeza okumnandi ohlwini lwakho lokuthenga oluthi "Ongakuthenga kwa-Costco". "Lawa maqoqo amancane akhiwe ama-alimondi nembewu, ambozwe ushokoledi omnyama, futhi anama-calories angu-90 kuphela namagremu angu-4 kashukela owengeziwe ngokuphakela," kusho uDavis. Ukukhulisa okuqukethwe okunomsoco kokudla okuphakathi kwamabili, hlanganisa idlanzana lamajikijolo namanye amajikijolo, uphakamisa.

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