Iyo Sam's Club Zvikafu Zvaunoda Kuti Uwedzere Kotoro Yako, Sekureva kwevaDhietiti

Zvemukati

• Sam's Club Grocery Chinyorwa # 1
• Sam's Club Grocery Rondedzero #2
• Sam's Club Grocery Rondedzero #3
• Ongororo ye

Paunenge uchitsvaga kusheedzera pamabhodhoro gumi nemaviri e ketchup yenharaunda yeBQQ, 3lb mabhokisi ezviyo kuti uwane vana vako kuburikidza nemwedzi, kana mudziyo wakawanda wezvirimwa-zvakavakirwa maNUGGS kuti ubate kana iwe uchingonzwa senge Kubika, pane mukana wakanaka wekuti uende kuSam's Club (kana uine iyo $ 45 yegore kuve nhengo, hongu). Iwe uchafefetera nemumikoto, pinza zvinhu zvako zvese mungoro yako, wobuda kunze kwemusuwo mumaminetsi makumi maviri.

Kuratidzira kuclub yewholesale ndisingazive chaizvo zvaunoda, zvisinei, zvinogadzira ruzivo rwakasiyana zvachose rwekutenga. Saizi hombe yechitoro inoreva kuti uchapedza angangoita maminetsi makumi mana nemashanu uchibhurawuza, uye nekuda kwesarudzo dzechikafu gumi neshanu, unogona nekusaziva uchipfuura zvinhu zvine hutano uye zvinonaka zvausina kumbobvira wawedzera mundiro yako. Pakupedzisira, ungangosiya nezvinhu zvakafanana zvaunogara uchitenga, uchinzwa uchimhanyira kuenda kune yako inotevera yekuita. (Uye hongu, chinhu chimwe chete icho chinogona kuitika kana iwe ukarova Costco.)

Imwe nzira yekuchengetedza nguva uye kuve nechokwadi chekubata kudya kunovaka muviri pane iwo ekushanya kwekushanya? Chengetedza idzi Sam's Club grocery zvinyorwa muhomwe yako yekumashure. Yakarongedzwa nevanodya vakanyoreswa, aya mazita ezvekutenga paSam's Club anofanirwa-kuva nesvutugadzike, pantry zvakakosha, zvigadzirwa, uye mapuroteni uye achakubatsira iwe kuisa izvo zvakanyanya kukosha (uye zvinonaka) mungoro yako. Ingo ita chokwadi chekubvisa kicheni chako usati waita rwendo rwekutora izvi Sam's Club chikafu - iwe uchazoda yemahara nzvimbo.

Sam's Club Grocery Chinyorwa # 1

Dietitian: Martha Huizar, M.S., RDN., CLC, C.C.H.C., chiremba akanyoreswa nezvekudya zvinovaka muviri muTucson, Arizona

Taylor Mapurazi Organic 50/50 Vacheche Chitubu Musanganiswa uye Mucheche Sipinachi Blend

Kusanganiswa kwesipinashi, chard, arugula, frisée, radicchio, tsvuku tsvuku lettuce, uye mashoma emamwe mashizha ane mashizha, iyi Sam's Club grocery chinhu chakazara mavitamini A neC uye inopa makoriori makumi maviri pa3-ounce kushumira, anodaro Huizar . Iyo magidhi (Tenga Iiri, $ 5, samsclub.com) inoshanda musaradhi yakakandwa nehembe inonaka, asi kana kukanda pabhodhoro rakazara nemashizha hakuratidze zvakare kunakidza, peta mu omelet kana kuishandisa seyakashongedzwa mupunga nendiro dzezviyo, anodaro.

Nhengo yaMark Unsalted Deluxe Musanganiswa Nuts

Iri 2lb tub yematiwi (Tenga Iiri, $ 12, samsclub.com) inogona kutora hafu yekicheni yako yekunwa kabhodhi, asi mutengo uye hutano hunobatsira hwemapistachios, hazelnuts, maarumondi, pecans, uye cashews zvinoita kuti ive yakakodzera nzvimbo. "Kazhinji, nzungu inzvimbo huru yemafuta ane hutano husina unsaturated uye mapuroteni, uye ane akawanda akakosha mavhitamini, zvicherwa, uye fiber," anodaro Huizar. Pistachios, semuenzaniso, inopa angangoita magiramu manomwe emafuta emonounsaturated (iyo mhando inogona kubatsira kudzikisa LDL yako kana "yakaipa" cholesterol mazinga) uye angangoita magiramu matanhatu epuroteni-yakavakirwa mapuroteni paunzi , uye vese vasina nyama vanodya pakati, anodaro Huizar. (Yakabatana: Maitiro Ekuwana Zvakaringana Mapuroteni Pane Kudya-Kwekudya Kudya)

Nyowani Mabheri

Zvisinei nehukuru hwayo hudiki, ma berries - semichero yese nemiriwo - akazara nemavhitamin akakosha, zvicherwa, uye ma antioxidants ayo anochengetedza muviri wako kumhanya zvakanaka uye kubatsira kudzivirira chirwere, anodaro Huizar. Uye ndosaka mablueberries (Tenga Iwo, $ 6, samsclub.com), mahabhurosi (Tenga Iwo, $ 7, samsclub.com), uye raspberries (Tenga Iiri, $ 6, samsclub.com) kubva kuchikamu cheSam cheClass grocery chikafu mumba make. , anoti. "Kuva nezvibereko paruoko kunoita kuti zvive nyore kutevedzera kurudziro yekudya kuti hafu yechikafu chedu uye zvidyiwa zvive michero nemiriwo," anotsanangura. Zvidye wakananga, wozvikanda musalad kana kuti smoothie, kana kuti zvinyike muyogati kana chokoreti kuti zvitapire.

La Croix Inopenya Mvura 24-Inogona Variety Pack

Kana usiri kurova zvinangwa zvako zveH2O kunyangwe zvese izvi zviyeuchidzo pafoni yako uye goroni jug remvura rawakagara padhesiki rako, tora mapaki akasiyana siyana eLaCroix Sparkling Water (Tenga Iiri, $ 8, samsclub.com). Ichi chikafu cheSam's Club hachina calorie uye chine zvinonhuwirira zvitatu zvinopedza nyota zvebubbly - ndimu, lime, uye mazambiringa - saka uchanyatso kuda kutora sip mushure mekunwa. Tisingatauri, "ichi chinhu chinonaka chinotsiva soda nekuti haina kuwedzera shuga, mavara ekugadzira, kana zvinonhuwira zvekugadzira," anodaro Huizar. "Kana iwe uchinzwa iwe uchida tavha yakasimba, iwe unogona kugara uchiwedzera nyowani yakasvinwa muto wemichero." (Yakabatana: Yako LaCroix Kucherechedzwa Hutano?)

Nhengo yaMark Natural, Kwete-Kurudzira Creamy Peanut Butter Kupararira

Ukangotenga maviri-mapaketi epeanut butter (Tenga Iwo, $ 7, samsclub.com), haufanire kudzoka pasi pasi peSam's Club grocery aisle kwenguva refu, yakareba. Iyo 40-ounce zvirongo zvepeanut butter inopa 7 magiramu emiti-based protein uye magiramu maviri eshuga yakawedzerwa pazvipunu zviviri zvinoshanda. Uyezve, iyo nzungu bhotela izere-izere nemon uye polyunsaturated mafuta, ayo akanaka kune moyo wako uye anobatsira kune hutano cholesterol mazinga, anodaro Huizar. Uye sezvo isingade kubvongodza isati yapararira, unogona kumonyorora vhura chirongo, gadzira PB&J yako, woita mhumhi pasi zvese muhuwandu hwenguva yaungatora iwe kusanganisa chirongo chakajairwa chepeanut butter. (FTR, peanut butter iyi ine shuga yakawedzera uye mafuta emuchindwe, ayo anowedzera mafuta akazara - mhando inogona kuwedzera LDL cholesterol - pakupararira, saka haina tad shoma pane PB inogadzirwa kubva nzungu chete.)

Silk Unsweetened Yekutanga Almond Mukaka

Pazvinhu zvese zvakawanda zvaunogona kuwana muchikamu chegirosari cheSam's Club, iyi matatu-pack yeSilk's Unsweetened Almondmilk (Buy It, $7, samsclub.com) inogona kunge iri iyo yakangwara zvakanyanya kuisa mari mairi, kunyanya kana mhuri yako ikapinda jug mamwe mazuva ose. “Zvimwe zvakanakira kuchinja kurudzi urwu rwomukaka womuarumondi [kubva pamukaka wemombe] ndechokuti une calcium yakawanda kupfuura mukaka wemukaka ne50 muzana, hauna shuga, uye une chikamu chimwe muzvitatu chemacalorie emukaka usina mafuta akawanda unosvika macalorie 30. pamukombe mumwe, "anodaro Huizar. "Calcium ndiyo yakawanda yakawanda yemaminerari mumuviri uye inobatsira kuvaka nekuchengetedza mapfupa, asiwo inoita basa muhutano hwemwoyo uye mamwe maitiro emuviri." Iwe haugone kufamba zvisirizvo nekudurura kapu mundiro yezviyo, asi Huizaralso inokurudzira kuisanganisa muzvingwa nemabheka.

Sam's Club Grocery Rondedzero #2

Dietitian: Darby Horton, M.S., RDN, anyoreji wezvekudya zvinovaka muviri muLittle Rock, Arkansas

Clio Greek Yogurt Minis

Paunenge uchitenga chimwe chinhu kuti ugutse munchies yehusiku, svetuka ice cream sandwiches uye panzvimbo pacho tora bhokisi reiyi chokoreti-yakanyudzwa yakaoma yeGreek yoghurt bars (Buy It, $10, samsclub.com). Chikafu cheSam's Club chinouya mupeach uye raspberry flavour, chinopa 4 magiramu eprotein pabhaa, uye inotakura gut-inoshamwaridzika probiotics, anodaro Horton. Mushure mekumwe kuravira, iwe uchazoda kubvisa firiji yako kuti iwe ugone kuwedzera mamwe mashanu mabhokisi kune ako ekuchengetera.

Nhengo yeMark Atlantic Salmon Fillet Zvikamu

Unogona kudya chetehuku yakawanda musati mataviro enyu atanga kuda kunakidzwa, uye kana zuva iroro rasvika, vhomora rimwe remafirita esalmon akaputirwa ega (Buy It, $20, samsclub.com) kubva kuSam's Club girosari. Zvikamu zviviri muzvitatu zvefillet zvichakupa magiramu makumi maviri nematatu emapuroteni uye 60 muzana yehuwandu hwezuva nezuva hwevhitamini D, iyo inobatsira muviri wako kutora calcium kuvaka mapfupa akasimba.Uyezve, hove inozvirumbidza neomega-3 fatty acids, iyo inotamba. rakakosha basa mukutsigira ziso, huropi, uye hutano hutano. Kana kudya kwemanheru, bvisa faira, mwaka kune zvaunoda, kubika, uye kushumira pamubhedha wemupunga, anodaro Horton. (Inoenderana: 5 Nzira dzekubika Salmon Musingasviki Maminitsi gumi nemashanu)

Bhegi reD'Anjou Pears

Kana iwe uri kutsvaga kushandura michero yako yekushandisa, tengesa yako mangwanani apuro kune inotapira zvishoma D'Anjou pear (Tenga Izvo, $ 7 pabhegi, samsclub.com). Iyi pear yakasiyana-siyana inozivikanwa nokuda kwechimiro chayo-sezai uye lemon-lime flavour profile, ndicho chikonzero ivo vakanyatsoenderana nemasaladhi matsva uye zvakabikwa zvinonaka. Kuti uwane mamaki ayo antioxidants uye faibha, unogona kudya muchero uri woga, asi Horton anofarira kuubatanidza netanda yechizi kune yakazara yakazara yekubata-uye-kuenda tudyo.

Bhegi reTapira Mini Pepper

Iyi inotora paHorton's Sam's Club grocery list yakazara nevhitamini C, inopa 190 muzana yehuwandu hwezuva nezuva hwekudya. ICYDK, vhitamini C inotamba mabasa akawanda mukati memuviri wako, ichibatsira kuburitsa collagen inoita kuti ganda rako ritaridzike rakapfava uye revadiki, rinoita kuti immune system yako ishande nemazvo, uye inodzivirira muviri wako kubva mukukuvadza kwemahara radicals. simudza bhegi remapeppers Asi mwaka weBagel wakasanganiswa, "anodaro.

Idya Smart Chese Ranch Chopped Salad Kit

Manheru ano, pedza nguva shoma uchicheka uye nekuwedzera nguva uchipaza bhegi reiyi saradhi yakafanogadzirirwa (Tenga Iyo, $2, samsclub.com). Iyo Sam's Club grocery chinhu chinosanganisira musanganiswa wekabichi, karoti, mashanga e broccoli, uye kare, uye inouya nezvose bagel mwaka wekusanganisa. (Vateveri vaTrader Joe, farai!) "Iyi inzira huru yekupinza magegi ako mukati, uye kana iwe uri nyanzvi yekushanda kana amai, [ingo] wedzera puroteni yako yaunofarira kuti uku kukurumidza kudya kwemaminetsi mashanu," anodaro Horton. "Ndinokurudzira kunhonga rotisserie huku kubva kuSam kuti zvive nyore." (Zvakabatana: Chii Chekutenga kuTrader Joe's, Maererano neDietitians)

SkinnyPop Popcorn Variety Pack

Paunenge uine 2 pm hankering for popcorn asi usingade kuita iyo hofisi yese kunhuwa senge iyo, vhura bhegi reSkinnyPop (Buy It, $ 13, samsclub.com) panzvimbo. Gluten-, dairy-, uye isina nzungu, iyi Sam's Club snack inopa 2 magiramu enzara-inoomesa fiber pabhegi uye inouya nemasaga gumi nemaviri epakutanga-, chena cheddar-, uye inotapira uye munyu kettle-inonaka popcorn. Vimba, ichava munchie inogutsa kupfuura iyo yakapwanyika granola bar pazasi pedhesiki rako.

Organic French Mahara eGreen

Kuti ubatsire ve-iwe veggies pasina kunetsekana nekukanya muchoto uye kunogocha kweawa, tendeukira kune idzi bhinzi dzegirinhi (Tenga Iiri, $ 5, samsclub.com). Chinhu ichi pane chinyorwa chaHorton chezvaunotenga kuSam's Club chinokupa magiramu matatu eprotein, 2 magiramu efibre, uye makumi matatu muzana ezvekukosha kwezuva nezuva potasium, chicherwa chinobatsira tsandanyama yako kubatika zvakanaka uye inotsigira BP, pakushumira. Paunenge wagadzirira nosh, ingo pusha bhegi rese mu microwave kuti ubike kana kuvapinza mune yako yekumhanyisa fry, anodaro Horton.

Sam's Club Grocery Rondedzero #3

Dietitian: Amy Davis, RD, LDN., chiremba wezvokudya akanyoreswa muNew Orleans, Louisiana

Sideaway Organic Quinoa

Mushure mekutora iyi 4lb bhegi requinoa (Tenga Iiri, $ 9, samsclub.com) kubva kuSam's Kirabhu, unenge uine zviyo zvakakwana zvekudya pakudya kwese mavhiki. Zviyo zviduku zvinopa magiramu matanhatu emapuroteni uye 3 magiramu efiber pakushanda, zvichiita kuti ive yekuzadza, kudya kwemhasuru yevanodya zvirimwa kana avo vanotarisa kuderedza kudya kwavo nyama, anodaro Davis. "Quinoa chigadziko chakanakisa chembiya dzezviyo, inoita divi rakakura pakudya kwemanheru, kana kutogona kugadzirwa bota rekudya kwemangwanani," anowedzera. (Wobva washandisa iwo oats ekuzorora mupantry nekugadzira keke-senge yakabikwa oatmeal.)

Mozzarella Yakaomeswa & Yakakangwa Garlic Huku Patties ine Artichokes uye Italian Seasoning

"Chicken patties inogona kunge isina kuchena, asi izvi zvinotakura mukuravira nezvinhu zvakasikwa zvakadai segariki, mozzarella, uye artichoke pasina zvigadziri kana zvidziviriro," anodaro Davis. Aya ma patties (Tenga Iwo, $ 12, samsclub.com) zvakare anohora mamaki epamusoro mu department rezvehutano, sezvo burger yega yega ichipa 21 gramu epuroteni. Sezvo chikafu cheSam's Club chanyatso kubikwa, ingo pusha patiti mu microwave kana pane grill kusvika yapisa, wozoisa mukati meiyo tsanga yezviyo kana kuicheka pamusoro pemimwe magidhi saradi inonaka, anodaro Davis.

Tattooed Chef Veggie Spiral Nests

Kuda ndiro yepasta asi zvakare unoda kuwedzera yako veggie kudya kwezuva? Iyi Sam's Club grocery chinhu ndiyo nzira yakanakisa yekuwana zvakanakisa zvepasirese. Zucchini ne squash ″noodles″ (Buy It, $10, samsclub.com) zvinongotora maminetsi gumi kuti uende kubva mufiriji kuenda kune ndiro, uye mafuta egokora chete anodiwa ndeye kana iwe ukaisa pasita nesosi yaunofarira uye mapuroteni, anodaro Davis. . (Yakabatana: Iyo Tastiest - uye Yakareruka - Nzira dzeKudya Veggie Noodles)

Nyika Yese Stevia uye Monk Fruit Packets

Kunyangwe iwe uri kutevera keto kudya, uine chirwere cheshuga, kana kungoda kurerutsa pakudya kwako shuga, iyi tora pane yaDavis runyorwa rwezvaunotenga paSam's Club inofanirwa kuwedzera kungoro yako. Stevia nemuchero wemonk zvese zero-calorie, zvinotapira zvinomera-zvinotapira zvisingakanganise mazinga eshuga yeropa uye hazvina kuvira kunovava sezvinoita dzimwe nzira dzeshuga, kugadzira mapaketi (Tenga, $17, samsclub.com) a nzira huru yekutapira kofi yako, tii, smoothies, yogati, uye zvinhu zvakabikwa, anodaro Davis.

PB Fit Peanut Butter Poda

Usati warova nzira dzekukwira makomo, chinja chirongo chako chakakura chepeanut butter pane iyi isingaremi, ine hupfu (Buy It, $10, samsclub.com) kubva kubazi reSam's Club chikafu. Mavhuvhu maviri chete anopa magiramu masere epuroteni, ichiita kuti ive nzvimbo yakanaka yemafuta parwendo rwako, asi zvakare ine mafuta mashoma pane echinyakare PB, anodaro Davis. Paunenge uri murenje, sanganisa mafupuni maviri eupfu ne 1 1/2 mapunipuni emvura kuti ugadzire inotapira nzungu bhinzi inopararira iwe yaunogona kuzora pamatillaira kana kudya wakananga kumusoro. Kana uchinge wadzoka kubva parwendo rwako, svetuka mu oatmeal yako, smoothies, kana mabheti ezvigadzirwa zvako zvakabikwa, anokurudzira. (Zvakaenderana: Zvakanakisa Zvekukwira Kukwira Kurongedza Hazvina mhosva Kuti Uri Kufamba Chinhambwe Chipi)

Siete Lime Zviyo Mahara Tortilla Chips

"Kana iwe uri kutsvaga kuita shanduko ine hutano yemachipisi mbatatisi, usatarise kupfuura aya macrispy, zesty, lime tortilla chips," anodaro Davis. "Aya machipisi anogadzirwa nemhando yepamusoro yezvinhu zvakaita sefurawa wemufarinya, mafuta avocado, nembeu dzechia." Kutenda kune izvo zvinomira-kunze zvigadzirwa, Siete tortilla machipisi (Tenga Iwo, $ 7, samsclub.com) haina zviyo uye inopa magiramu matatu efaibha pakushanda. Nyura iyi Sam's Club snack mu salsa, shandisa ndiro yakazara sechigadziko che nachos, kana kudya ndiro yakananga kumusoro, anodaro Davis.

Tattooed Chef Organic Açai Bowl neMichero uye Granola

Chokwadi, unogona kutora açai smoothie kubva kuresitorendi iri pasi pemugwagwa, asi mikana iripo, yakatakurwa neshuga uye ichaburitsa chikwama chako. Mhinduro: Aya mabhodhoro esmoothie (Tenga Izvo, $10, samsclub.com) kubva kuSam's Club grocery chikamu. "Mabhodhoro eacai aya ane magiramu gumi neshanu chete egiramu nemagiramu maviri chete kubva pashuga yakawedzerwa, uye anotengeka ne $ 2.62 imwe chete," anodaro Davis. "Chimwe chikamu chikuru pamusoro pekugadzira izvi kubva kumba - wedzera yako yaunofarira mapuroteni poda kuti uwane satiation." Zvirinani zvakadaro, peta kaviri pane yako Sam's Club grocery dhonza uye svetuka mupuni yepepanut butter poda.

Nhengo yaMark Zvese Zvakarongedzwa Cashews

EBTB vanofarira mwaka, izvi chero chinhu-asi-pachena cashews (Tenga Izvo, $ 10, samsclub.com) akaitirwa iwe. "Cashews inzvimbo huru ine mafuta asina hutano, mhangura, uye magnesium," anodaro Davis."Aya makesi ane flavour anogadzira chikafu chinonaka pa-iyo-yekudya izere nemafuta anogutsa ekukubata iwe kuchikafu chako chinotevera."

Nhengo yaMark Steam-In-a-Bhegi Stir Fry Sanganisa

Davis zano rakavanzika rekuzadza mavegi zuva rega rega? Nguva dzose chengeta miriwo yakaoma nechando paruoko, uye izvi zvinokanganisa fry musanganiswa (Tenga Iiri, $ 9, samsclub.com) - iine broccoli, shuga sora pizi, karoti, chibage chevacheche, uye howa - kubva kuSam's Club grocery aisle ndiyo inofanirwa kuve ne nzvimbo yakachengetwa mufiriji. "[Iyo miriwo] inotonhorwa nechando panguva yekukwirira, ine zviyero zvakafanana zvekudya, uye yakagadzirira mumaminetsi," anodaro Davis. "Sanganisai miriwo iyi inovhuvhuta nefriji kana tofu, wedzera muto wako waunofarira wekuAsia, uye kudya kwemanheru kunopihwa."

Ongororo ye