Ukutya kweKlabhu yeSam ekufuneka uyifake kwinqwelo yakho, ngokutsho kwabeDietitians

Umxholo

• Uluhlu lwegrosari yeQela likaSam #1
• Uluhlu lweeKlabhu zokutya zikaSam # 2
• Uluhlu lwegrosari yeQela likaSam #3
• Uphengululo lwe

Xa ujonge kwisitokhwe kwiibhotile ezili-12 zeetchup zeBBQ ebumelwaneni, iibhokisi ezi-3lb zesiriyeli ukuze ufumane abantwana bakho kule nyanga, okanye isikhongozeli esikhulu sezinto ezisekwe kwizityalo i-NUGGS ukuze uziphathe xa ungaziva ngathi ukupheka, kukho ithuba elihle uya ukuya Club Sam (ukuba unaloo $45 ubulungu yonyaka, kunjalo). Uya kubetha umoya phakathi kwezitulo, pop zonke izinto zakho ezintle kwinqwelo yakho, kwaye uphume ngomnyango kwimizuzu engama-20 ucabalele.

Ukubonisa ukuya kwiklabhu yokuthengisa ngaphandle kokungazi ngokuchanekileyo into oyifunayo, nangona kunjalo, iyenzela amava okuthenga ahluke ngokupheleleyo. Ubungakanani bevenkile enkulu buthetha ukuba uza kuchitha ubuncinci imizuzu engama-45 ukhangela, kwaye ngenxa yokhetho lokutya oluninzi, unokuhamba ngokungazi udlule kwizinto ezisempilweni nezinencasa ongazange wazongeza kwiplate yakho ngaphambili. Ekugqibeleni, uya kushiya izinto ezifanayo ohlala uzithenga, uzive ungxamile ukuya kwindawo elandelayo yokwenza. (Kwaye ewe, into efanayo inokwenzeka xa usenza i-Costco.)

Enye indlela yokonga ixesha kwaye uqinisekise ukuba ubamba ukutya okunezondlo kolo hambo lokuthenga? Gcina olu luhlu lweeKlabhu zokutya zeClub kwipokotho yakho yangasemva. Zikhutshiwe ngabadli bezidlo ezibhalisiweyo, olu luhlu lwezinto oza kuzithenga kwiQela leQela likaSam kufuneka-ube nokutya okutyayo, izinto ezifunekayo zokupheka, ukuvelisa, kunye neeproteni kwaye ziya kukunceda ubeke ezona zinto zibalulekileyo (nezimnandi) kwinqwelo yakho. Qiniseka nje ukuba uyalicima ikhitshi lakho ngaphambi kokuba uthathe uhambo lokuthatha ukutya kweQela leSam-uyakufuna indawo yasimahla.

Uluhlu lwegrosari yeQela likaSam #1

IDyiti: UMartha Huizar, M.S., RDN, CLC, CCHC, ingcali yezondlo ezibhalisiweyo eTucson, eArizona

Iifama zikaTaylor zeFama eyi-50/50 yoMxube woSana weNtwasahlobo kunye noBlue weSpinatshi

Umxube wesipinatshi, i-chard, i-arugula, i-frisée, i-radicchio, i-lettuce yeqabunga elibomvu, kunye nesandla seminye imifuno enamagqabi, le nto yegrosari ye-Sam's Club inotyebi kwiivithamini A kunye no-C kwaye ibonelela ngeekhalori ezingama-20 kuphela kwi-3-ounce ekhonzayo, utsho u-Huizar. . Imifuno (Yithenge, $ 5, samsclub.com) isebenza kakuhle kwiisaladi eziphoswe ngengubo enencasa, kodwa ukuba ukugibisela kwisitya esigcwele amagqabi akuvakali kunqweneleka, kusongele kwi-omelet okanye uwasebenzise njengokuhombisa irayisi kunye nezitya zengqolowa, ucebisa.

Ilungu leMarko engaxutywanga i-Deluxe Amandongomane ahlanganisiweyo

Le tub ye-2lb yamandongomane (Yithenge, $ 12, samsclub.com) inokuthatha isiqingatha sekhabhathi yekhitshi lakho, kodwa ixabiso kwaye Izibonelelo zezempilo zeepistachios, iihazelnuts, iiamangile, ii-pecans, kunye neecashews zenza ukuba kulungele indawo. "Ngokubanzi, amandongomane ngowona mthombo wamafutha neeprotein ezingasweleyo, kwaye uneevithamini, iiminerali ezininzi kunye nefayibha," utshilo uHuizar. Ngokomzekelo, iipistachios zibonelela malunga neegram ezisi-7 zamafutha e-monounsaturated (uhlobo olunokunceda ukuthoba i-LDL okanye amanqanaba e-cholesterol "embi" kunye ne-6 grams yeprotein esekwe kwisityalo nge-ounce nganye, nto leyo eyenza le snack ye-Sam's Club ilungele abantu abatya imifuno, i-vegans. , kunye nabo bonke abantu abangenayo inyama phakathi, utshilo uHuizar. (Idibeneyo: Ungayifumana njani iProtheni eyaneleyo kwisidlo esisekwe kwizityalo)

Amajikijolo amatsha

Ngaphandle kobukhulu bawo obuncinci, amajikijolo - njengazo zonke iziqhamo kunye nemifuno - agcwele iivithamini ezibalulekileyo, iiminerali, kunye ne-antioxidants ezigcina umzimba wakho usebenza ngokufanelekileyo kwaye uncede ukukhusela izifo, utshilo u-Huizar. Yiyo loo nto iblueberries (Yithenge, $6, samsclub.com), amaqunube (Yithenge, $7, samsclub.com), kunye namaqunube (Yithenge, $6, samsclub.com) asuka kwicandelo legrosari yeSam's Club ayizibonda kwikhaya lakhe. , uthi. "Ukuba neziqhamo esandleni kwenza kube lula ukulandela iingcebiso zesondlo sokuba nesiqingatha sokutya kwethu kunye nokutya okutyiwayo kube ziziqhamo kunye nemifuno," uyachaza. Yitya ngqo, uyiphose kwisaladi okanye ismoothie, okanye uyithi nkxu kwiyogathi okanye itshokholethi ukuze uphathe kamnandi.

Amanzi aLa Croix aMenyezelayo angama-24 angakwazi ukuPakisha

Ukuba awubethi iinjongo zakho ze-H2O ngaphandle kwazo zonke izikhumbuzo kwifowuni yakho kunye nejagi yamanzi ohleli phezu kwedesika yakho, khetha iipakethi ezahlukeneyo zeLaCroix Sparkling Water (Thenga yona, $ 8, samsclub.com). Le nto yokutya yeKlabhu yaseSam ayinakhalori kwaye ineempawu ezintathu zokuphelisa ukunxanwa kweelamuni, ilamuni, kunye ne grapefruit- ke uya kuyenza funa ukusela emva kokusela. Ungayichazanga eyokuba, "le yeyona nto ibaluleke kakhulu endaweni yesoda kuba ayinaso iswekile, imibala engeyiyo, okanye iincasa ezingezizo," utshilo uHuizar. "Ukuba uziva ufuna incasa eyomeleleyo, unokuhlala ukongeza ijusi yeziqhamo esandul' ukucudiswa." (Eyeleleneyo: Ngaba iLaCroix Obsession yakho isempilweni?)

Uphawu lweLungu lweNdalo, i-No-Stir Creamy Peanut Butter Spread

Nje ukuba uthenge le pakethi ibhotolo yamandongomane (Yithenge, $ 7, samsclub.com), awuyi kubuyela umva ezantsi kwiklabhu yokutya ye-Sam's Club ixesha elide, elide. Iingqayi ze-40-ounce zebhotela ye-peanut zinika i-7 grams yeprotheni esekelwe kwisityalo kunye neegram ezimbini zeswekile eyongezelelweyo kwi-tablet-tablet ekhonzayo. Kwaye ibhotolo yamandongomane igcwele i-mono kunye ne-polyunsaturated fat, elungileyo entliziyweni yakho kwaye inegalelo kumanqanaba e-cholesterol esempilweni, utshilo uHuizar. Kwaye kuba ayifuni kushukunyiswa phambi kokuba usasazeke, unokujija uvule ingqayi, wenze iPB&J yakho, kwaye uyingcuka phantsi lonke ixesha elinokuthatha ukuba udibanise ibhotile eqhelekileyo yebhotolo yamandongomane. (FTR, le peanut butter iqulethe iswekile eyongeziweyo kunye neoyile yesundu, eyongeza amanqatha amaninzi - uhlobo olunokonyusa i-cholesterol ye-LDL - ekusasazeni, ke isempilweni encinci kune-PB eyenziwe ngamandongomane kuphela.)

Isilika Ubisi lweAlmond lwasimahla

Kuzo zonke izinto ezininzi onokuzifumana kwicandelo legrosari ye-Sam's Club, le pakethi-ntathu yobisi lwe-Silk's Unsweetened Almondmilk (Yithenge, i-$7, samsclub.com) inokuba yeyona ikrelekrele kakhulu onokutyala kuyo, ngakumbi ukuba usapho lwakho ludlula jug yonke imihla. "Enye yezibonelelo zokutshintshela kolu hlobo lobisi lweamangile [olusuka kubisi lwenkomo] kukuba iqulethe ikhalsiyam engaphezulu kweepesenti ezingama-50 kunobisi lobisi, ayinashukela, kwaye inesinye kwisithathu seekhalori zobisi olunamafutha asezantsi malunga neekhalori ezingama-30 ngendebe nganye,” utshilo uHuizar. "Ikhalsiyam yeyona minerali ininzi emzimbeni kwaye iyanceda ekwakheni nasekuzinziseni amathambo, kodwa ikwadlala indima kwiinkqubo zentliziyo nezinye iinkqubo zomzimba." Awukwazi ukungahambi kakuhle ngokugalela ikomityi kwisitya secereal, kodwa u-Huizaral ucebisa ukuba ayifake kwizonka kunye neepastries.

Uluhlu lweeKlabhu zokutya zikaSam # 2

IDyiti: UDarby Horton, M.S., R.D.N., ingcali yokutya ebhalisiweyo e-Little Rock, e-Arkansas

Clio Greek Yogurt Minis

Xa uthengela into yokwanelisa i-munchies yasebusuku, tsiba iisandwich ze-ayisikrimu kwaye endaweni yoko ubambe ibhokisi yezi bha zeyogathi zamaGrike zetshokolethi ekhenkcezisiweyo (Thenga It, $10, samsclub.com). Ukutya kweClub kaSam kuza ngencasa yepesika kunye neraspberry, inika iigram ezi-4 zeprotheyini ngebha, kwaye ipakisha iiprobiotics ezilungele amathumbu, utshilo uHorton. Emva kwencasa enye, uya kufuna ukucima isikhenkcisi sakho ukuze wongeze ezinye iibhokisi ezintlanu kwisitokhwe sakho.

Ilungu leMark Atlantic Salmon Fillet Portions

Ungatya kuphelaInkukhu eninzi ngaphambi kokuba iincasa zakho ziqale ukunqwenela ukonwaba, kwaye xa lolo suku lufika ngokungathandabuzekiyo, khupha enye yezi ntlobo ze-salmon zisongelweyo (Thenga yona, $ 20, samsclub.com) kwindawo yokutya ye-Sam's Club. Isibini kwisithathu sefillet siya kukunika i-23 gram yeprotheni kunye neepesenti ezingama-60 zexabiso lemihla ngemihla kwi-vitamin D, enceda umzimba wakho ukuba uthathe i-calcium ukuze wakhe amathambo aqinileyo. Indima ephambili ekuxhaseni iliso, ingqondo, kunye nempilo yentliziyo. Xa ubiza isidlo sangokuhlwa, susa ifayile, ixesha lokuthanda kwakho, ubhaka, kwaye usebenze kwibhedi yerayisi, ucebisa uHorton. (Idibeneyo: Iindlela ezi-5 zokupheka iSalmon ngaphantsi kweMizuzu eli-15)

Ibhegi yeD'Anjou Pears

Ukuba ujonge ukutshintsha indlela otya ngayo iziqhamo, rhweba iapile yakho yasekuseni ngepear ye-D'Anjou eswiti kancinane (Yithenge, i-$7 ngebhegi nganye, samsclub.com). Olu didi lwepere lwaziwa ngobume obufana neqanda kunye neprofayili yencasa yelamuni yelamuni, yiyo loo nto ihambelana ngokugqibeleleyo kwiisaladi ezintsha kunye nezinto ezibhakiweyo. Ukufumana amanqaku e-antioxidants kunye nefayibha, ungasitya isiqhamo ngokwaso, kodwa uHorton ukhetha ukusidibanisa nentonga yesonka samasi ukuze ufumane i-snack epheleleyo.

Ingxowa yePepile eNcinci eMnandi

Olu khetho kuluhlu lweHorton's Sam's Grocery luluhlu olupakishwe ngevithamini C, enikezela ngeepesenti ezili-190 zexabiso lemihla ngemihla lesondlo. I-ICYDK, ivithamin C idlala iindima ezininzi emzimbeni wakho, inceda ukuvelisa i-collagen eyenza ulusu lwakho lukhangeleke lutyebile kwaye lulutsha, igcina amajoni akho omzimba esebenza kakuhle, kwaye ikhusela umzimba wakho ekonakaliseni iiradicals zasimahla. Sika ingxowa yepelepele (Yithenge, $ 5 ngengxowa nganye, samsclub.com) kwaye uyiphekele ukugcwaliswa kwetaco okomqolo okanye ukuyiguqula ibe kukutya okuphekwe njengeHorton: Kodwa isinongo seBagel sixubekile, utshilo.

Yitya i-Smart Everything Ranch Chopped Salad Kit

Ngokuhlwanje, chitha ixesha elincinci ukugawula kunye nexesha elininzi ukophula ingxowa yale saladi ilungiswe kwangaphambili (Thenga yona, $ 2, samsclub.com). Igrosari ye-Sam's Club inomxube wekhaphetshu, iminqathe, izikhondo ze-broccoli, kunye ne-kale, kwaye iza nayo yonke into edibanisa i-bagel seasoning. (Abalandeli bakaTrader Joe, vuyani!) "Le yeyona ndlela ilungileyo yokwenza ukuba ii-veggies zakho zingene, kwaye xa ungumsebenzi oxakekileyo okanye umama, [vele] yongeza iprotein yakho oyithandayo ukwenza oku kube sisidlo esikhawulezayo semizuzu emi-5, utshilo Horton. "Ndincoma ukuthabatha inkukhu ye-rotisserie kwi-Sam ukwenza kube lula." (Idibeneyo: Yintoni onokuyithenga kwi-Trader Joe's, ngokwee-Dietitians)

I-SkinnyPop Popcorn Pack eyahlukeneyo

Xa unentsimbi yesi-2. hankering for popcorn kodwa awufuni ukwenza iofisi iphunga ngathi, vula ibhegi yeSkinnyPop (Ithenge, $ 13, samsclub.com) endaweni yoko. I-Gluten-, i-dairy-, kunye ne-peanut-free, le-snack ye-Sam's Club inikeza i-2 grams yefayibha elambileyo kwingxowa nganye kwaye iza neengxowa ezili-12 ze-original, i-cheddar emhlophe, kunye ne-popcorn enetyuwa yeketile. Ithemba, iyakuba ngumunchie eyonelisayo ngakumbi kunebhari yegranola ephihliweyo emazantsi edesika yakho.

Iibhontshisi eziLuhlaza zaseFransi

Ukunceda ii-veggies zakho ezilungileyo ngaphandle kobunzima bokugcoba i-oveni kunye nokugaya iyure, jika kwezi mbotyi ziluhlaza (Ithenge, $ 5, samsclub.com). Le nto ikuluhlu lukaHorton lwezinto oza kuzithenga kwiklabhu kaSam iya kukubonelela nge-3 gram yeprotheni, i-2 gram yefayibha, kunye neepesenti ezingama-30 zexabiso lemihla ngemihla le-potassium, isimbiwa esinceda imisipha yakho ikhontrakthi ngokufanelekileyo kwaye ixhasa uxinzelelo lwegazi oluqhelekileyo, ngokukhonza. Xa sele ukulungele ukungabikho, vela yonke ibhegi kwimicrowave ukupheka okanye ukuyifaka kwifry yakho, utsho uHorton.

Uluhlu lwegrosari yeQela likaSam #3

IDyiti: Amy Davis, R.D., L.D.N., ingcali yezidlo ebhalisiweyo eNew Orleans, eLouisiana

I-Quinoa yeOrganic yendlela esecaleni

Emva kokuchola le 4lb bag yequinoa (Yithenge, $9, samsclub.com) isuka kwi-Sam's Club, uya kuba neenkozo ezaneleyo ukuze uzitye kwisidlo ngasinye. iiveki. Ingqolowa encinci inika iigrama ezi-6 zeprotheyini kunye ne-3 gram yefayibha ngokusebenza, ukuyenza ibe kukugcwalisa, ukutya okwakha izihlunu kubantu abatya izityalo okanye abo bajonge ukunciphisa ukutya kwabo, utshilo uDavis. "I-Quinoa sisiseko esihle sesitya sokutya okuziinkozo, yenza icala elikhulu kwisidlo sakusihlwa, okanye inokwenziwa ibe yipapa yasekuseni," uyongezelela. (Emva koko sebenzisa ezo oats zingasetyenziswanga ngokwenza i-oatmeal yokubhaka ikeyiki.)

I-Mozzarella efriziweyo kunye ne-Garlic Roast Patties ene-Artichokes kunye ne-Italian Seasoning

"Amayeza enkuku angangxengxeka, kodwa ezi zinto zipakishwa kwincasa yendalo enje ngegalikhi, i-mozzarella, kunye ne-artichoke ngaphandle kwazo naziphi na izinto ezizalisayo," utshilo uDavis. Ezi patties (Thenga yona, $ 12, samsclub.com) nazo zikora amanqaku aphezulu kwisebe lezesondlo, njengoko iburger nganye inika iigram ezingama-21 zeprotheyini. Kuba ukutya kweKlabhu yaseSam kuphekwe ngokupheleleyo, vela nje ipatty kwimicrowave okanye kwi-grill de kushushu, emva koko uyifakele ingqolowa okanye uyiqhekeze kwimifuno yesaladi evuthayo, ucebisa uDavis.

ITattooed Chef Veggie Spiral Nests

Ngaba unqwenela isitya sepasta kodwa ufuna ukonyusa umthamo wakho weveggie wosuku? Le nto yokutya yeKlabhu yaseSam yeyona ndlela yokufumana okona kulungileyo kwihlabathi liphela. I-zucchini kunye ne-squash-noodles ″ (Thenga yona, $ 10, samsclub.com) thatha nje imizuzu eli-10 ukusuka kwisikhenkcezisi ukuya epleyitini, kwaye igrisi kuphela yengqolowa efunekayo kuxa uphuma ipasta kunye nesosi oyithandayo kunye neproteyin, utshilo uDavis . (Eyeleleneyo: Ezona ncasa-kwaye ziLula-Iindlela zokuTya iiNoodles zeVeggie)

Umhlaba wonke uStevia kunye neMonk Fruit Packets

Nokuba ulandela ukutya kwe-keto, unesifo seswekile, okanye ufuna nje ukunciphisa iswekile, oku kukhetho kuluhlu lukaDavis lwezinto oza kuzithenga kwiklabhu kaSam kufanelekile ukongeza kwinqwelo yakho. I-Stevia kunye ne-monk iziqhamo zombini zi-zero-calorie, izityalo ezisuselwa kwizityalo ezingachaphazeli amanqanaba eswekile yegazi kwaye azinawo umva obabayo njengokwenza ezinye iindlela zeswekile, ukwenza iipakethi (Ithenge, $ 17, samsclub.com) a indlela entle yokwenza ikofu yakho, iti, i-smoothies, iyogathi, kunye nezinto ezibhakiweyo, utshilo uDavis.

I-PB Fit Ibhotolo yePeanut Powder

Phambi kokuba uthabathe iindlela zokunyuka intaba, tshintsha ingqayi yakho enepisi yebhotolo yamandongomane kule ndlela ilula, inemigubo (Thenga yona, $ 10, samsclub.com) kwisebe lokutya leKlabhu yase Sam. Zimbini nje iipunipoon ezibonelela nge-8 yeeprotheyini, ezenza ukuba ibe ngumthombo ofanelekileyo wepetroli kuhambo lwakho, kodwa ikwanamafutha amancinci kune-PB yesiko, utshilo uDavis. Ngelixa usentlango, xuba amacephe amabini omgubo kunye ne-1 1/2 yecephe yamanzi ukuze wenze ibhotela ye-peanut enokhilimu onokuthi uyithambise kwii-tortilla okanye utye ngqo. Nje ukuba ubuye kuhambo lwakho, yijikeleze kwi-oatmeal yakho, i-smoothies, okanye i-batter yeempahla zakho ezibhakiweyo, ucebisa. (Idibeneyo: Eyona ndlela ilungileyo yokuHamba okulula ukuba upakishe ayinamsebenzi yeyiphi umgama ohamba kuwo)

Siete Lime Grain Free Tortilla Chips

"Ukuba ujonge ukwenza utshintsho olunempilo kwiitshiphusi zetapile, ungajongi ngaphezulu kwezi krispy, zesty, lime tortilla chips," utshilo uDavis. "Ezi chips zenziwe ngezithako ezikumgangatho ophezulu ezifana nomgubo wecassava, ioli yeeavokhado, kunye nembewu yechia." Enkosi kwezo zithako zimi ngaphandle, iitshipi zeSiete (Ithengwe, $ 7, samsclub.com) azinangqolowa kwaye zinika iigrama ezi-3 zefayibha ngokusebenza. Dipha eli qela leKlabhu kaSam kwi-salsa, sebenzisa ipleyiti egcwele isiseko se-nas, okanye utye isitya ngqo, ucebisa uDavis.

Umpheki weTattoo Organic Açai Bowl eneziqhamo kunye neGranola

Ngokuqinisekileyo, unokuthatha i-açai smoothie ukusuka kwikhefi esezantsi kwendlela, kodwa amathuba okuba, ilayishwe iswekile kwaye iyakucoca isipaji sakho. Isisombululo: Ezi zitya ze-smoothie (Thenga yona, $ 10, samsclub.com) kwicandelo lokutya leKlabhu yaseSam. "Ezi zitya ze-organic açai zine-15 g kuphela yeswekile ene-2 ​​gram kuphela kwiswekile eyongeziweyo, kwaye zifikeleleka nge-2.62 yeedola kuphela," utshilo uDavis. "Enye inxalenye enkulu malunga nokwenza ezi zinto zivela ekhaya - yongeza iprotheyini engumgubo owuthandayo ukuze ufumane satiation." Kungcono noko, yithi nkxu kabini kwi-Sam's Club ehambisa igrosari kwaye ujije ngecephe lomgubo webhotolo yamandongomane.

Ilungu leMarko yayo yonke into yeXesha leXesha

Abathandi be-EBTB be-seasoning, le nto-kodwa-i-cashews ecacileyo (Yithenge, i-$ 10, i-samsclub.com) yenzelwe wena. I-Cashews ingumthombo omkhulu wamafutha angenasatifikethi, ubhedu kunye ne-magnesium, utshilo uDavis."Ezi cashews zinevumba elimnandi zenza ukutya okumnandi okugcweleyo kugcwele amafutha athambisa ukuze ubambe kwisidlo sakho esilandelayo."

Ilungu likaMarko we-Steam-kwi-a-Bag-Stir Fry Mix

Ingcebiso eyimfihlo kaDavis yokuzalisa imifuno yonke imihla? Ngalo lonke ixesha gcina imifuno enomkhenkce esandleni, kwaye lo mxube wokuqhotsa (Yithenge, $9, samsclub.com) - ene-broccoli, i-peas ye-sugar snap, iminqathe, umbona womntwana, kunye namakhowa - ukusuka kwindawo yegrosari ye-Sam's Club yenye ekufuneka ibenayo. indawo egcinwe kwisikhenkcezisi. "[Imifuno] iqanduselwe ngumkhenkce kwincopho yokuvuthwa, inesibalo esifanelekileyo sokutya, kwaye sikulungele ngemizuzu," utshilo uDavis. "Dibanisa le mifuno ye-fry fry kunye ne-shrimp okanye i-tofu, yongeza i-sauce yakho ephefumlelweyo yase-Asia, kunye nesidlo sakusihlwa."

Uphengululo lwe