Abincin kulob na Sam da kuke Bukatar Ku Ƙara zuwa Cart ɗinku, A cewar Masu Abinci

Wadatacce

• Jerin Kasuwancin Kungiyoyin Sam #1
• Jerin Kayan Kayan Abinci na Sam #2
• Jerin Kasuwancin Kungiyoyin Sam #3
• Bita don

Lokacin da kuke neman tara kwalabe 12 na ketchup don BBQ na unguwa, akwatunan hatsi 3lb don samun yaran ku cikin watan, ko babban akwati na NUGGS na tushen shuka don cin abinci lokacin da kawai ba ku so dafa abinci, akwai kyakkyawar dama za ku je Sam's Club (idan kuna da wannan $45 memba na shekara-shekara, ba shakka). Za ku yi iska ta ramuka, fitar da duk abubuwan da kuke da su a cikin keken ku, sannan ku fita daga ƙofar cikin minti 20 a kwance.

Nuna har zuwa babban kulob din ba tare da sani ba daidai abin da kuke so, duk da haka, yana haifar da ƙwarewar siyayya gaba ɗaya. Girman girman shagon yana nufin zaku kashe aƙalla mintuna 45 don bincike, kuma saboda zaɓin abinci mai ƙima, ƙila za ku iya wuce abubuwan lafiya da daɗi waɗanda ba ku taɓa ƙarawa a farantin ku ba. Daga ƙarshe, wataƙila za ku tafi tare da abubuwan da kuke saya koyaushe, kuna jin gaggawar zuwa wurin aikinku na gaba. (Kuma a, abu ɗaya na iya faruwa lokacin da kuka buga Costco.)

Hanya ɗaya don adana lokaci kuma tabbatar kuna cin abinci mai gina jiki akan waɗannan tafiye -tafiyen siyayya? Ajiye waɗannan jerin kayan abinci na Sam's Club a cikin aljihun baya. Ceto ta masu cin abinci masu rijista, waɗannan jerin abubuwan abin da za ku saya a fasalin Sam's Club dole ne su sami abubuwan ciye-ciye, kayan masarufi, samfura, da sunadarai kuma za su taimaka muku sanya abin da ya fi mahimmanci (kuma mai daɗi) a cikin keken ku. Kawai tabbatar da share ɗakin dafa abinci kafin ku yi tafiya don ɗaukar waɗannan abincin Sam's Club - za ku buƙaci sarari kyauta.

Jerin Kasuwancin Kungiyoyin Sam #1

The Dietitian: Martha Huizar, MS, R.D.N., CL.C., C.C.H.C., mai cin abinci mai cin abinci mai rijista a Tucson, Arizona

Taylor Farms Organic 50/50 Baby Spring Mix da Baby Spinach Blend

Haɗin alayyafo, chard, arugula, frisée, radicchio, letas ganye mai ganye, da ɗimbin sauran ganye mai ganye, wannan kayan abinci na Club na Sam yana da wadata a cikin bitamin A da C kuma yana ba da adadin kuzari 20 kawai a cikin hidimar abinci guda 3, in ji Huizar . Ganye (Sayi Shi, $ 5, samsclub.com) suna aiki da kyau a cikin salads da aka yayyafa da kayan miya mai daɗi, amma idan babu fa'ida a kwano cike da ganye bai yi daɗi sosai ba, ninka su cikin omelet ko amfani da su azaman ado don shinkafa da kwanukan hatsi, ta ba da shawara.

Mark's Member Unsalted Deluxe Mixed Kwayoyi

Wannan bututun goro na 2lb (Sayi shi, $ 12, samsclub.com) na iya ɗaukar rabin kwandon kayan abinci na kicin ɗinku, amma farashin kuma fa'idodin kiwon lafiya na pistachios, hazelnuts, almonds, pecans, da cashews sun sa ya cancanci sarari. "Gabaɗaya, goro shine tushen tushen lafiyayyen kitse da furotin da ba su da yawa, kuma suna da mahimmin bitamin, ma'adanai, da fiber masu yawa," in ji Huizar. Pistachios, alal misali, yana ba da kusan gram 7 na kitse mai ƙima (nau'in da zai iya taimakawa rage matakin LDL ko "mara kyau" cholesterol) da kusan gram 6 na furotin da ke tushen shuka a kowane oza, yana yin wannan abincin Sam's Club abun ci ga masu cin ganyayyaki, vegans. , da duk masu cin nama a tsakanin, in ji Huizar. (Mai Dangantaka: Yadda Ake Samun Isasshen Sunadarin Abinci A Kan Abincin Abinci)

Fresh Berries

Duk da kankantar girmansu, berries - kamar duk 'ya'yan itatuwa da kayan marmari - suna cike da muhimman bitamin, ma'adanai, da kuma antioxidants waɗanda ke sa jikin ku ya gudana yadda ya kamata kuma yana taimakawa wajen hana cututtuka, in ji Huizar. Kuma shi ya sa blueberries (Saya It, $6, samsclub.com), strawberries (Saya It, $7, samsclub.com), da kuma raspberries (Sayi It, $6, samsclub.com) daga Sam's Club kantin kayan abinci sune kayan abinci a gidanta. , tana cewa. "Samun 'ya'yan itace a hannu yana sauƙaƙa bin shawarwarin abinci mai gina jiki na samun rabin abincinmu da abin ciye-ciye ya zama 'ya'yan itatuwa da kayan marmari," in ji ta. Ku ci su kai tsaye, ku jefa su zuwa salati ko santsi, ko tsoma su a cikin yogurt ko cakulan don zaki mai daɗi.

La Croix Sparkling Water 24-Cannn nau'ikan nau'ikan

Idan ba ku buge burin ku na H2O ba duk da duk waɗannan tunatarwa akan wayarku da ɗigon ruwa na galan da kuke zaune akan teburin ku, ɗauki fakitin LaCroix Sparkling Water daban -daban (Sayi Shi, $ 8, samsclub.com). Wannan kayan abinci na Sam's Club ba shi da kalori kuma yana fasalta ƙanshin ƙishirwa guda uku - lemo, lemun tsami, da innabi - don haka za ku zahiri so don shan ruwa bayan sha. Ba a ma maganar ba, "wannan shine babban maye gurbin soda saboda bai ƙara sukari ba, launuka na wucin gadi, ko ɗanɗano na wucin gadi," in ji Huizar. "Idan kuna jin kuna buƙatar dandano mai ƙarfi, koyaushe kuna iya ƙara ruwan 'ya'yan itace da aka matse." (Mai dangantaka: Shin LaCroix Obsession ɗinku Yana da Lafiya?)

Mark Memba na Halitta, No-Stir Creamy Peanut Butter Yada

Da zarar ka sayi wannan fakitin man gyada guda biyu (Saya It, $7, samsclub.com), ba za ku koma kan hanyar sayar da kayan abinci ta Sam's Club na dogon lokaci ba. Gwangwani 40 na man shanu na gyada yana ba da gram 7 na furotin na tushen shuka da gram biyu kawai na ƙara sukari a cikin cokali biyu na hidima. Bugu da ƙari, man gyada yana cike da mono da polyunsaturated fats, waɗanda ke da kyau ga zuciyar ku kuma suna ba da gudummawa ga matakan cholesterol lafiya, in ji Huizar. Kuma tun da ba ya buƙatar motsawa kafin yadawa, za ku iya murɗa buɗaɗɗen tulun, yin aikin PB & J, kuma kullu shi duka a cikin adadin lokacin da zai ɗauki ku don haɗa madaidaicin kwalba na man gyada. (FTR, wannan man gyada yana dauke da karin sukari da kuma dabino, wanda ke kara yawan kitse - nau'in da zai iya ƙara LDL cholesterol - don yadawa, don haka tad ba shi da lafiya fiye da PB wanda aka yi daga gyada kawai.)

Silk Unsweetened Asalin Almond Milk

Daga cikin manyan abubuwan da za ku iya ci a cikin sashin kantin Sam's Club, wannan fakitin siliki na Almondmilk mara kyau (Saya It, $7, samsclub.com) na iya zama mafi wayo don saka hannun jari, musamman idan danginku sun shiga ta hanyar kasuwanci. jug kowace rana. "Daya daga cikin fa'idodin canzawa zuwa wannan nau'in madarar almond [daga madarar saniya] shine cewa yana dauke da kashi 50 na calcium fiye da madarar kiwo, ba shi da sukari, kuma yana da kashi ɗaya bisa uku na adadin kuzari na madara maras nauyi a kimanin calories 30. kowane kofi," in ji Huizar. "Calcium shine mafi yawan ma'adinai a cikin jiki kuma yana taimakawa wajen ginawa da kuma kiyaye kasusuwa, amma kuma yana taka rawa a cikin zuciya da jijiyoyin jini da sauran tsarin jiki." Ba za ku iya yin kuskure ba tare da zuba kofi a cikin kwano na hatsi, amma Huizaralso ya ba da shawarar shigar da shi cikin burodi da kek.

Jerin Kayan Kayan Abinci na Sam #2

The Dietitian: Darby Horton, M.S., R.D.N., mai rijistar abinci mai gina jiki mai rijista a Little Rock, Arkansas

Clio Girkanci Yogurt Minis

Lokacin da kuke siyayya don wani abu don gamsar da munchies na dare, tsallake sandwiches ice cream kuma a maimakon haka ɗauki akwati na waɗannan sandunan yogurt na Girkanci da aka daskarar da cakulan (Sayi Shi, $ 10, samsclub.com). Abincin Sam's Club yana zuwa a cikin ɗanɗano na peach da rasberi, yana ba da gram 4 na furotin a kowace mashaya, kuma yana ɗaukar ƙwayoyin cuta masu alaƙa da gut, in ji Horton. Bayan ɗanɗano ɗaya, za ku so ku share injin daskarewa don ku iya ƙara ƙarin kwalaye biyar a cikin ajiyar ku.

Membobin Mark Atlantic Salmon Fillet Fillet

Za ku iya ci haka kawaiKaji da yawa kafin ɗanɗano ya fara shaƙatawa, kuma lokacin da ranar babu makawa ta zo, cire ɗayan waɗannan fillet ɗin salmon ɗin da aka nannade daban -daban (Sayi Shi, $ 20, samsclub.com) daga hanyar kantin kayan miya na Sam. Kashi biyu cikin uku na fillet za su ba ku nau'in furotin 23 da kashi 60 na ƙimar yau da kullum don bitamin D, wanda ke taimakawa jikin ku sha calcium don gina ƙashi mai ƙarfi. muhimmiyar rawa wajen tallafawa ido, kwakwalwa, da lafiyar zuciya. Lokacin da abincin dare yayi kira, narkar da filet, kakar da kuka fi so, gasa, da hidima akan gadon shinkafa, in ji Horton. (Masu Alaka: Hanyoyi 5 Don Dafa Salmon Cikin Kasa da Minti 15)

Jakar D'Anjou Pears

Idan kana neman canza yawan amfani da 'ya'yan itace, yi cinikin tuffa na safiya don ɗanɗano mai daɗi D'Anjou pear (Saya It, $7 kowace jaka, samsclub.com). Wannan nau'in pear an san shi da sifar sa mai kama da kwai da bayanin ƙamshin lemun tsami, wanda shine dalilin da yasa suka dace da sabbin salati da abubuwan da aka gasa. Don cin nasarar maganin antioxidants da fiber, zaku iya cin 'ya'yan itacen da kanta, amma Horton ya fi son haɗa shi da sandar cuku don ƙarin abincin kama-da-tafi.

Jakar Sweet Mini Barkono

Wannan zaɓin akan jerin kayan abinci na Horton's Sam's Club yana cike da bitamin C, yana ba da kashi 190 na ƙimar yau da kullun ga mai gina jiki. ICYDK, bitamin C yana taka rawa da yawa a cikin jikin ku, yana taimakawa wajen samar da collagen wanda ke sa fata ta yi kama da ƙuruciya, yana kiyaye tsarin garkuwar jikin ku yadda yakamata, kuma yana kare jikin ku daga lalata radicals kyauta. Yanke jakar barkono (Saya It, $ 5 a kowace jaka, samsclub.com) da kuma soya su don cika taco taco ko canza su zuwa kayan abinci mai dandano kamar Horton: "Ina son tsoma waɗannan a cikin yogurt Girkanci da Komai. Amma kayan yaji na Bagel sun haɗu, ”in ji ta.

Ku ci Smart komai Ranch Chopped Kit Salad

A daren yau, ku ɗan rage lokacin sara da ƙara yawan ɓata lokaci ta hanyar buɗa jakar wannan salatin da aka riga aka shirya (Sayi Shi, $ 2, samsclub.com). Abun kayan abinci na Sam's Club yana haɗe da kabeji, karas, tsirrai na broccoli, da Kale, kuma yana zuwa tare da duk abin da ke haɗa kayan yaji. (Magoya bayan dan kasuwa Joe, ku yi murna!) "Wannan hanya ce mai kyau don shigar da kayan lambu, kuma lokacin da kuke ƙwararrun ƙwararru ko uwa, [kawai] ƙara furotin da kuka fi so don yin wannan abinci mai sauri na minti 5," in ji shi. Horton. "Ina ba da shawarar daukar kajin rotisserie daga Sam's don yin sauƙi." (Mai dangantaka: Abin da za a saya a Trader Joe's, A cewar masu cin abinci)

Kunshin Dabbobi iri -iri na SkinnyPop

Lokacin da kuke 2 na yamma hankering don popcorn amma ba sa son sanya ofis ɗin gaba ɗaya ya ji ƙamshi, buɗe jakar SkinnyPop (Sayi Shi, $ 13, samsclub.com) a maimakon haka. Gluten-, kiwo-, da gyada ba tare da gyada ba, wannan abun ciye-ciye na Sam's Club yana ba da gram 2 na fiber mai hana yunwa a kowace jaka kuma ya zo da jakunkuna 12 na asali-, farin cheddar-, da popcorn mai zaki da gishiri mai ɗanɗano. Dogara, zai zama munchie mai gamsarwa fiye da bargon granola da aka fasa a kasan teburin ku.

Organic Faransa Green Beans

Don taimakon kayan lambu masu kyau ba tare da wahalar murƙushe tanda da gasa shi na awa ɗaya ba, juya zuwa waɗannan koren wake (Saya It, $5, samsclub.com). Wannan abu da ke cikin jerin Horton na abin da za ku saya a Sam's Club zai ba ku gram 3 na furotin, gram 2 na fiber, da kashi 30 na ƙimar yau da kullun don potassium, ma'adinan da ke taimakawa tsokoki don daidaitawa da kyau kuma yana tallafawa hawan jini na yau da kullun. kowace hidima. Lokacin da kuka shirya yin nosh, kawai ku ɗora jakar gaba ɗaya a cikin microwave don dafa ko haɗa su cikin soyayyar ku, in ji Horton.

Jerin Kasuwancin Kungiyoyin Sam #3

The Dietitian: Amy Davis, RD, L.D.N., masanin abinci mai rijista a New Orleans, Louisiana

Sideaway Organic Quinoa

Bayan tsinke wannan jakar 4lb na quinoa (Sayi shi, $ 9, samsclub.com) daga Sam's Club, zaku sami isasshen hatsi da za ku ci a kowane abinci don makonni. Ƙananan hatsi yana ba da gram 6 na furotin da gram 3 na fiber kowace hidima, yana mai sanya shi cike, abinci mai gina tsoka ga masu cin shuka ko waɗanda ke neman rage yawan cin naman su, in ji Davis. "Quinoa babban tushe ne ga kwanon hatsi, yana yin babban gefen abincin dare, ko kuma ana iya sanya shi cikin abincin karin kumallo," in ji ta. (Sa'an nan ku yi amfani da waɗancan oats ɗin a cikin gidan abinci ta hanyar yin oatmeal kamar burodi.)

Daskararre Mozzarella & Gurasa Tafarnuwa Chicken Patties tare da Artichokes da kayan yaji na Italiya

Davis ya ce: "Kayan kajin na iya zama mara kyau, amma waɗannan fakitin a cikin dandano tare da abubuwan halitta kamar tafarnuwa, mozzarella, da artichoke ba tare da wani abin cikawa ko abubuwan kiyayewa ba," in ji Davis. Waɗannan patties (Sayi shi, $ 12, samsclub.com) suma suna samun maki mafi girma a cikin sashen abinci mai gina jiki, saboda kowane burger yana ba da gram 21 na furotin. Tun lokacin da aka dafa abincin kulob na Sam, kawai a ɗora patty a cikin microwave ko a kan gasa har sai ya yi zafi, sannan a ɗora shi a cikin buhunan hatsi gaba ɗaya ko a sara akan wasu ganye don salatin zuciya, in ji Davis.

Tattooed Chef Veggie Spiral Nests

Neman kwanon taliya amma kuma kuna son haɓaka abincin ku na yau da kullun? Wannan kayan abinci na Sam's Club shine mafi kyawun hanyar samun mafi kyawun duniyoyin biyu. Zucchini da squash ″ noodles ″ (Sayi shi, $ 10, samsclub.com) suna ɗaukar mintuna 10 kawai don tafiya daga injin daskarewa zuwa farantin, kuma kawai man shafawa na gwiwar hannu shine lokacin da kuka ɗora taliya tare da miya da furotin da kuka fi so, in ji Davis. . (Mai Ruwa: Mafi Dadi - kuma Mafi Sauki - Hanyoyin Cin Abincin Naman Gwari)

Dukan Duniya Stevia da Fakitin 'ya'yan itace Monk

Ko kuna bin abincin keto, kuna da ciwon sukari, ko kuma kawai kuna son sauƙaƙe kan shan sukari, wannan zaɓi akan jerin Davis na abin da za ku siya a Sam's Club yana da daraja ƙarawa a cikin keken ku. 'Ya'yan itacen stevia da na' ya'yan monk duka biyun-kalori ne, kayan zaki na tushen shuka waɗanda basa tasiri matakan sukari na jini kuma basu da ɗanɗano mai ɗaci kamar yadda sauran madadin sukari suke yi, yin fakitoci (Sayi Shi, $ 17, samsclub.com) a hanya mai kyau don ƙosar da kofi, shayi, santsi, yogurt, da kayan gasa, in ji Davis.

PB Fit Gyada Foda

Kafin ka shiga hanyoyin tafiya, canza babban tulun man gyada don wannan nauyi mai sauƙi, madadin foda (Saya It, $10, samsclub.com) daga sashen abinci na Sam's Club. Cokali biyu kawai suna ba da gram 8 na furotin, yana mai da shi tushen tushen mai don tafiya, amma kuma yana da ƙarancin kitse fiye da PB na gargajiya, in ji Davis. Yayin da kuke cikin jeji, haɗa cokali biyu na foda tare da 1 1/2 na ruwa don ƙirƙirar man shanu na gyada mai tsami wanda zaku iya shafa akan tortillas ko ku ci kai tsaye. Da zarar kun dawo daga tafiyarku, sai ku jujjuya shi cikin oatmeal, smoothies, ko batters don kayan da kuke gasa, in ji ta. (Mai dangantaka: Mafi kyawun Abincin Gudun Hijira don Shirya Ko ta yaya Nisan da kuke Tafiya)

Chips Tortilla Kyauta na Siete Lemun tsami

Davis ya ce: "Idan kuna neman yin musanyawa mai kyau ga kwakwalwan dankalin turawa, kada ku duba fiye da waɗannan tsintsiya madaurinki, zesty, lemun tsami tortilla," in ji Davis. "An yi waɗannan kwakwalwan kwakwalwar tare da kayan abinci masu inganci kamar garin rogo, man avocado, da tsaba na chia." Godiya ga waɗancan sinadaran da ke fitowa, kwakwalwan kwakwalwan Siete tortilla (Sayi shi, $ 7, samsclub.com) ba su da hatsi kuma suna ba da gram 3 na fiber kowace hidima. Sanya wannan abincin Sam's Club a cikin salsa, yi amfani da farantin da aka cika a matsayin tushe don nachos, ko ku ci kwano a tsaye, in ji Davis.

Tattooed Chef Organic Açai Bowl tare da 'Ya'yan itace da Granola

Tabbas, zaku iya ɗaukar açai smoothie daga kantin kofi a ƙasa, amma akwai yuwuwar, an ɗora shi da sukari kuma zai share walat ɗin ku. Magani: Waɗannan kwanuka masu santsi (Sayi Shi, $ 10, samsclub.com) daga ɓangaren kayan abinci na Sam's Club. "Wadannan kwano na acai na kwayoyin suna da sukari gram 15 kawai tare da gram 2 kawai daga sukari da aka kara, kuma suna da araha a kan $2.62 kawai kowanne," in ji Davis. "Wani babban sashi game da yin waɗannan daga gida - ƙara furotin furotin da kuka fi so don ƙarin gamsuwa." Mafi kyau kuma, ninki biyu a kan jigilar kayan abinci na Sam's Club kuma ku jujjuya cikin cokali na foda na man gyada.

Alamar Member's Alama Komai Da Yakamata Cashews

Masoyan kayan yaji na EBTB, waɗannan ɓangarorin-sai dai-tsalle (Saya It, $10, samsclub.com) an yi muku ne. Davis ya ce "Cashews babban tushe ne na ƙoshin lafiya marasa ƙoshin lafiya, jan ƙarfe, da magnesium.""Waɗannan cashews masu ɗanɗano suna yin daɗin ci gaba da cin abinci mai cike da kitse don riƙe ku zuwa abincinku na gaba."

Memba Mark Steam-In-a-a-Bag Stir Fry Mix

Sirrin sirrin Davis don samun cika kayan lambu kowace rana? Koyaushe ajiye kayan lambu masu daskararre a hannu, kuma wannan haɗin fry (Saya It, $9, samsclub.com) - yana nuna broccoli, sugar snap Peas, karas, masarar jariri, da namomin kaza - daga hanyar Sam's Club kantin kayan abinci shine wanda yakamata ya sami ajiyar wuri a cikin injin daskarewa. "[kayan lambu] suna daskarewa a lokacin girma, suna da kididdigar abinci iri ɗaya kamar sabo, kuma suna shirye cikin mintuna," in ji Davis. "Haɗa waɗannan kayan lambu masu motsawa tare da shrimp ko tofu, ƙara miya da aka fi so na Asiya, kuma ana ba da abincin dare."

Bita don