Abin da Za a Sayi a Costco, A cewar Masu Abinci

Wadatacce

• Jerin Siyarwa na Costco #1
• Jerin Siyarwa na Costco #2
• Jerin Siyayya na Costco #3
• Bita don

Ko kuna cikin kasuwa don fakitin fakitin bayan gida 64, sabon saitin ɗakin cin abinci, ko wurin waha na ƙasa, mai yiwuwa Costco yana da abin da kuke buƙata (sannan wasu). Kamar yadda ya fito, babban kantin sayar da kaya kuma gwarzo ne mara waƙa a cikin sashin abinci mai lafiya, yana ba da duk sabbin kayan abinci, daskararre, da kayan abinci waɗanda zuciyarku da ciki za su taɓa sha'awa - a cikin adadi mai yawa, ba shakka.

Anan, masu cin abinci guda uku masu rijista suna raba abin da za ku saya a Costco don rufe duk tushen ku a cikin dafa abinci, daga abinci mai sauri da dacewa da karin kumallo zuwa kayan abinci da ya kamata ku kasance a hannu. Yi gargadi: Kuna iya buƙatar babban ma'ajiyar kayan abinci da firiji bayan tarawa akan waɗannan sayayya mai yawa. (BTW, ga abin da za su ɗauka a Trader Joe's.)

Jerin Siyarwa na Costco #1

The Dietitian: Wintana Kiros, RD.N., L.D.N., wanda ya kafa Sake saita salon rayuwa.

Degaya daga cikin Degree Organic Sprouted Rolled Oats, 5 lbs

Don cike karin kumallo wanda zai hana ku ziyartar kwandon ciye-ciye kafin lokacin cin abinci ya zagayo, ku tanadi wannan buhun buhunan hatsi, wanda ya ƙunshi abinci 64. Dafa hatsin hatsi - wanda ke ba da gram 4 na fiber (14 kashi dari na Ma'aikatar Aikin Gona ta Amurka da aka ba da shawarar ci yau da kullun) da gram 6 na gina jiki na gina jiki a kowane hidima - a cikin madara ko ruwa, sannan jazz shi tare da kayan zaki da kuka fi so, 'ya'yan itace, kwayoyi, ko tsaba, ya nuna Kiros. Kuma don ƙara nau'in sinadirai masu sinadirai a cikin kayan da kuke gasa, sai ku haɗa hatsin a cikin foda mai kyau a cikin injin sarrafa abinci ko injin niƙa sai ku maye gurbin kashi ɗaya bisa uku na garin alkama da garin oat a cikin burodi, muffins, da sauransu, in ji ta. (Mai Dangantaka: Abincin Abincin Oatmeal Ba Za Ku Yi Imani Suna Kyau A Gare Ku Ba)

Hanyar Halitta Kayan Kabewa Na Halitta + Flax Granola, 35.3 oz

Tabbas, zaku iya bulala naku na granola mai daɗi a gida, amma wannan zaɓi mai gina jiki akan jerin Kiros ''Abin da za ku saya a Costco'' yana ceton ku ton lokaci da kuzari. Bugu da kari, daya hidima daga wannan babban jakar granola yana samar da gram 5 na fiber (kusan kashi 18 cikin 100 na abin da ake ba da shawarar yau da kullun) da gram 6 na furotin, in ji Kiros. "Ana iya amfani da shi azaman hatsi tare da madara ko kuma yana iya zama mai kyau ga ɗan maraƙi."

Clovis Farms Organic Super Smoothie, fakitin 6 na 8 oz Pouches

Wadannan jakunkuna da aka raba daidai - suna nuna cakuda blueberries, strawberries, raspberries, kale, alayyafo, da ayaba - yanke duk yankan da wankewa daga al'adar smoothie na safiya, ba ku damar yin barci na mintuna kaɗan. Kiros ya ce "Yana da kyau kawai a jefa jakar a cikin mahaɗin tare da ruwan 'ya'yan itace ko ruwa kuma a sanya' ya'yan itace mai santsi." Tun da jaka ɗaya yana kunshe da gram 7 na fiber (kashi 25 na abin da aka ba da shawarar yau da kullun), ba za ku damu ba game da cikin ku yana girma rabin lokacin ganawar safiya.

Tsarin Tsarin Halittar Chia Tsaba, 3 lbs

Chia tsaba na iya zama kanana, amma tabbas suna da ƙarfi. Servingaya daga cikin hidimomi yana ba da gram 10 na fiber (fiye da kashi ɗaya bisa uku na abincin yau da kullun da aka ba da shawarar) da gram 5 na furotin. Tun da ba su da ɗanɗano kuma suna da yawa, za ku iya yayyafa su duk inda zuciyar ku ke so, gami da duk abubuwan da aka ba da shawarar a sama. Wani mahimmin dalilin waɗannan tsaba suna cikin jerin Kiros' ''Abin da za'a saya a Costco'': Sun zo a cikin babban jaka 3 lb, don haka ba za ku buƙaci buga kantin kayan miya ba na dogon lokaci. (PS, idan ba ku cika zukatan hemp ba, madadin iri na chia, waɗannan ribar za su shawo kan ku don ƙara 'em a cikin keken ku.)

Amy's Organic Lentil Soup, 8 Pack

Kuna mamakin abin da za ku saya a Costco don ƙirƙirar babban ma'ajiyar kayan abinci? Juya zuwa wannan fakiti takwas na Miyan Lentil na Amy, wanda ya zo da gwangwani huɗu na fili da na kayan lambu huɗu, waɗanda duka ba su da ƙarancin sodium, in ji Kiros. "Tsakanin zabin miya guda biyu, suna da kusan gram 7 zuwa 8 na fiber da gram 11 zuwa 12 na furotin," in ji ta. "Wadannan miyan na iya zama abinci mai sauri, kuma za ku iya ƙara kayan yaji don dandana idan an buƙata." (Mai alaƙa: Nasihu guda 4 don inganta ɗanɗano Miyan Ku na Gida mafi kyau)

Fresh Fresh Organic Faransa wake, 2 lbs

Don ciyar da ɗan ƙaramin lokacin prepping da ƙarin lokacin cin abinci, ƙara waɗannan faransanci na Organic a cikin siyayyar ku. Ba wai kawai suna ba da gram 3 na fiber a kowace hidima ba, amma kuma an riga an gyara su kuma suna shirye don dafa, in ji Kiros. Gasa wake kuma ƙara su zuwa farantin ku azaman gefe ko gasa su kuma haɗa su cikin kwanon Buddha.

Tsaba na Canjin Kwayoyin Quinoa & Shinkafa Brown, fakitin 6 na Pouches 8.5 oz

Bari mu fuskanta: Ba wanda yake son ya ciyar da awa ɗaya yana shawagi a kan murhu, a hankali a dafa ɗumbin shinkafa. Kuma godiya ga wannan mafi kyawun abin siye a Costco, ba lallai bane. Kawai buga ɗaya daga cikin buhunan shinkafar quinoa da launin ruwan kasa a cikin microwave na daƙiƙa 90, kuma kuna da tushe mai daɗi don gasasshen kayan lambunku. Tare da gram 5 na fiber da gram 9 na furotin a kowace hidima, cakuda hatsi zai tabbatar da cewa ba ku farka a tsakiyar dare tare da raɗaɗin ciki.

Sa hannu na Kirkland Kayan Gauraye Gauraye, 5 lbs

Wannan abun akan jerin Kiros '' Abin da Za a Sayi a Costco '' ya sa ƙara kayan lambu a cikin farantin ku ba mai hankali bane. Babban buhun na dauke da abinci guda 25 na cakuda masara mai dadi, da wake, karas, da koren wake, wanda ke da dadi idan aka dafa shi a hada shi da shinkafar da aka ambata a sama, in ji Kiros. (Mai Dangantaka: Yadda Ake Shirya Abincin Abinci da Dahuwa da Sauraron Kayan lambu)

Bars na Bakery na Nature, 36 Pack

Don abun ciye-ciye a kan tafiya mai gina jikikuma mai dadi-hakori mai gamsarwa, tarawa akan wannan nau'in akwatin ɓaure, wanda ya haɗa da OG fig, blueberry, da ɗanɗanon rasberi, ya nuna Kiros. Ƙungiyoyi masu taushi da taushi ba su da kiwo, vegan, kuma an yi su ne daga gari alkama da hatsi, suna ba ku gram 3 zuwa 4 na cike fiber a kowace hidima, in ji ta.

Jerin Siyarwa na Costco #2

The Dietitian: Molly Kimball, R.D., C.S.S.D., New Orleans-based dietitian dietitian a Ochsner Fitness Center and host of the podcast KYAUTATA Lafiya + Abinci.

Salmon Sockeye Da Aka Kama, 1 lb

Ko kai mai cin abinci ne ko kuma ka gaji da cin kaji kowane dare, wannan kifi mai ɗorewa zai taimaka maka samun wadataccen furotin yau da kullun. Bayan haka, salmon sockeye yana ɗauke da babban gram 24 na furotin kowace hidima, a cewar USDA. Har ila yau, yana daya daga cikin manyan tushen abinci na bitamin D (abinci mai gina jiki wanda ke tallafawa lafiyar kashi), tare da hidimar abinci guda 3 yana ba da kusan sau biyar adadin da aka samu a cikin kofi na madara kashi 2, in ji Kimball. "Hakanan yana daya daga cikin mafi kyawun hanyoyin EPA da DHA, omega-3 fatty acid tare da tasirin rigakafin kumburi wanda shima yana da fa'ida ga aikin kwakwalwar mu da yanayin mu," in ji ta. (Yi amfani da waɗannan girke-girke na salmon na mintina 15 don yin abincin dare yau da dare.)

Abincin Halittu na Kevin Abincin Kwakwa na Thai-Style, 1 lb

Duk da ɗaukar mintuna biyar kawai da skillet ɗaya don shirya, wannan abincin zafi-da-ci yana kunshe da ɗanɗano mai daɗi, gami da lemongrass, lemun tsami, da ginger. An yi la'akari da ɗaya daga cikin mafi kyawun abubuwan da za a saya a Costco, wannan kaza ba ya yin amfani da furotin ko dai, yana ba ku gram 23 a kowace hidimar 5-oce, in ji Kimball. Menene ƙari, "jerin sinadarai yana da ban sha'awa: kaza marar ƙwayoyin cuta, tare da abubuwan da ba za a iya kiyayewa ba, sun dogara ne akan abubuwan da za mu iya samu a cikin dafa abinci," in ji ta. A takaice dai, zaku iya tattara abubuwan da ake buƙata guda ɗaya (watau ƙirjin kajin mara fata, madarar kwakwa, man kwakwa, ruwan lemun tsami, ciyawa, da kayan yaji) kuma ku shirya tasa da kanku, amma me yasa zaku damu idan an riga an gama aikin ƙazanta. na ki?

Real Good Chicken Enchiladas tare da Tomatillo Sauce, Fakiti 6

Lokacin da kuka sami babban hankering don abinci na Mexica, ku tsallake kayan abinci kuma ku zaɓi ɗaya daga cikin waɗannan ƙananan-carb, enchiladas marasa alkama. "Wannan yana ɗaya daga cikin waɗanda aka gwada-kafin-ku yanke hukunci-nau'in shigarwar daskararre," in ji Kimball. "Babu gari, babu sitaci na kowane iri. A zahiri, tortilla ita ce cakuda kaza da cuku (wanda ya ɗanɗani abin mamaki) kuma an cika shi da kaza kuma an ɗora shi da miya na tomatillos, jalapeños, da kayan yaji." Godiya ga wannan sabon girke-girke, za ku ci gram 20 na furotin a cikin enchilada ɗaya kawai, ta adda. (Idan kuna cikin yanayin dafa abinci, gwada ɗayan waɗannan girke-girke na enchilada na gida.)

Bridges Three Spinach & Bell Pepper Egg White Cizon, 4 2-fakitoci

"Idan ba za ku iya daina tunanin Starbucks 'Egg White & Roasted Red Pepper Sous Vide Egg Bites ba, za ku ji daɗin samun waɗannan Alayyafo da Bell Pepper Egg Bites a cikin firiji, a shirye [don cin abinci] cikin daƙiƙa 90 kawai," in ji Kimball. Karamin cizon muffin ya ƙunshi farar kwai, gida da cukuwan Monterey Jack, yoghurt mai tsami, da kayan marmari, kuma a sakamakon haka, suna ba da gram 15 na furotin a cikin kunshin cizo guda biyu. Wallet ɗin ku da tsokoki za su amince da wannan abu a cikin jerin siyayya na "Abin da za ku saya a Costco".

Nuttzo Power Man Fetur & Man shanu, 26 oz

Farar almond da man gyada suna da daɗi kuma duka, amma yaduwar da ke haɗe da iri iri da iri - ba tare da wani sukari da aka ƙara ba - tabbas zai faranta maka dandano. "Tare da medley na cashews, almonds, kwayoyi na brazil, tsaba na flax, tsaba na chia, hazelnuts, da tsaba na kabewa, Nuttzo tana ɗaukar abubuwa zuwa wani matakin gaba ɗaya tare da ƙanƙantar da kai wanda ba kamar kowa ba," in ji Kimball. Idan ba a manta ba, ƙaramin cokali 2 na wannan shimfidawa yana ba da gram 6 na furotin da gram 13 na kitse mara ƙoshin lafiya, wanda ke taimakawa rage haɗarin cututtukan zuciya da rage matakan cholesterol na LDL lokacin da suka maye gurbin kitse mai yawa a cikin abincin, a cewar Ofishin na Kariya da Cututtuka da Inganta Lafiya.

Volupta Organic Fair Trade Cacao Foda, 2 lbs

Idan kai mai siyar da giya ne mai siyayyar kansa, kiyaye wannan mafi kyawun abin da za ku saya a Costco a cikin kayan kwano a kowane lokaci. "Waken Cacao yana da wadata a cikin flavonols, antioxidants tare da fa'idodin lafiyar jiki duka," in ji Kimball. "Ba kamar wake na cacao da ake sarrafa su zama cakulan ko gauraya koko mai sukari ba, cacao foda yana riƙe da waɗannan mahadi masu ƙarfi."

Don samun ɗanɗano cakulan da waɗancan fa'idodin kiwon lafiya, haɗa foda cacao cikin kayan da aka gasa, ƙara da shi zuwa santsi mai santsi, ko kuma yin cakulan cakulan gida, in ji Kimball. Kawai hada cokali ɗaya na cokali, cokali ɗaya na kayan zaki, da madara kofi ɗaya, dumama cakuda akan zafi mai zafi akan murhunka na mintuna biyar, da voila, kun sami kanku koko mai kyau. (Mai Alaƙa: Ina Neman Gaba zuwa Kofi na Wannan Abincin Chocolate-Spiced Asali A Kowace Rana)

Kirkland Sa hannu Almond Fulawa, 3 lbs

Don marassa alkama, ƙananan-carb, da kayan da aka gasa masu gina jiki, sai ku musanya farin ko dukan alkama da wannan gari na almond, wanda ya ƙunshi kashi 75 cikin 100 mafi ƙarancin carbs da kashi 50 na furotin fiye da zabin alkama, in ji Kimball. Ta kara da cewa "Idan kuna musanya shi don gari na yau da kullun, kuna iya buƙatar amfani da ƙarin-kusan kashi 50 cikin ɗari," in ji ta. "Kuna iya buƙatar amfani da ruwa kaɗan, sau da yawa kusan rabin abin da girke-girke ya kira." (FYI, zaku iya amfani dashi a cikin ɓawon burodi ma!)

Dukan Duniya Leaf Stevia & Motar 'Ya'yan itace mai zaki, ct 400

Don ƙara taɓawa mai daɗi a cikin kwano na oatmeal, cakulan-ayaba smoothie, ko kayan gasa ba tare da bayan fuskantar haɗarin ciwon sukari daga baya, yi la'akari da murƙushe wannan cakuda na kayan zaki (gami da erythritol, stevia, da 'ya'yan monk) don daidaitaccen sukari. "Wadannan fakiti masu zaki ba su da adadin kuzari tare da sifili net carbs - da sifili tasirin glycemic, ma'ana ba zai karu da sukarin jinin ku ko matakan insulin ba," in ji Kimball.

Samo Foda na Tushen Tsirrai tare da Probiotics, 2.7 lbs

Ba abinci ba ne * fasaha *, amma wannan furotin foda ya cancanci tabo a cikin jerin "Abin da za ku saya a Costco". Ka tuna, furotin yana da mahimmanci don kula da ƙoshin lafiya, tsokoki, guringuntsi, fata, da jini, gami da murmurewa bayan motsa jiki, in ji Kimball. "Kuma yayin da yana da yuwuwar samun isasshen furotin ta hanyar abinci gaba ɗaya a cikin abincinmu, ƙarawa tare da foda furotin yana sauƙaƙa kuma mafi dacewa fiye da kowane lokaci," in ji ta.

Zabarta: Foda na furotin na tushen tsire-tsire, wanda ke ba da furotin gram 21 - kusan kwatankwacin oza na nama uku - a cikin cokali biyu kawai, in ji ta. Kuna iya zuwa hanyar gargajiya kuma ku cakuda foda cikin girgiza, santsi, ko kofi, amma idan kuna son cin furotin ku, haɗa shi cikin kayan da kuka gasa, waffles, pancakes, da oatmeal, yana ba da shawarar Kimball.

Jerin Siyayya na Costco #3

Abincin Abinci: Amy Davis, RD, L.D.N.

Sa hannun Kirkland An Rufe Kifi na Sockeye na Dabbobi, lbs 3

A'a, ba ku ganin ninki biyu akan wannan jerin abin da za ku saya a Costco. Kamar Kimball, Davis yana ba da shawarar salmon sockeye don babban abun cikin furotin, omega-3 fatty acid, da bitamin B, waɗanda ke taimaka wa jiki juya abinci zuwa makamashi. Amma don yin abincin dare na mako-mako har ma da ƙarancin damuwa, ta ba da shawarar adana nau'ikan nau'ikan nannade daban-daban daga Costco. Ta ce, "Kawai kashe daskarewa, kakar, gasa, da kuma haɗa tare da veggie don sauƙi, lafiyayyen abincin dare," in ji ta.

Maas River Farms Organic Riced Farin kabeji, 4 lbs

Duk da shinkafar hatsi cike take da fiber, bitamin, da ma'adanai, ana ɗaukarsa babban abincin glycemic index, ma'ana yana iya haifar da zubar jini a cikin jini, a cewar Makarantar Kiwon Lafiyar Jama'a ta Harvard. A gefe guda, farin kabeji (ko da a cikin nau'in shinkafa) ana daukarsa a matsayin abincin GI maras nauyi, kuma, a cewar Davis, "irin wannan hanya ce mai kyau don ƙara abinci mai gina jiki da girma zuwa abincinku tare da ƙananan calories, mai, sodium, ko carbi. " Canja shinkafa launin ruwan kasa don dan uwan ​​farin kabeji a cikin soya-soya da kwanon hatsi, ƙara shi zuwa oatmeal, haɗa shi a cikin santsi, ko haɗa shi cikin miya, in ji Davis. "Kuma ga duk masu son shinkafar da ke wurin, gwada rabin shinkafa, rabin shinkafa farin kabeji kuma ba za ku ma san bambanci ba (wataƙila)," in ji ta. (ICYDK, farin kabeji yana da kyau a gare ku.)

Kazar Kaisar Kaya ta Marsala Tare da Farin kabeji, 40 oz

Don abincin da ya cancanci gidan cin abinci wanda ke ɗaukar mintuna kaɗan kawai don shirya, juya zuwa wannan abincin marsala kaza da aka riga aka yi. Maimakon farar shinkafa, wannan abincin yana ƙunshe da shinkafa farin kabeji, wanda ke samun ƙoshin ƙanshi daga miya ruwan inabin marsala. Davis ya ce "Tare da adadin kuzari 200 kawai a kowace hidima, gram 18 na furotin, da dukkan abubuwan halitta, wannan zaɓi ne mai sauƙi kuma mai gina jiki ga duk wanda ke neman abinci mai gamsarwa," in ji Davis. (Mai Dangantaka: Girke -girke Shinkafa Farin Ciki Zaku Iya Yi A Kasa da Minti 15)

Amy Lu Organic Chicken Kale Mozzarella Burger, 2 lbs

Ɗauki BBQ na dangin ku zuwa mataki na gaba ta ƙara waɗannan daskararrun patties zuwa jerin siyayya na "Abin da za ku saya a Costco". Haɗuwa da kaji, kale, mozzarella, albasa caramelized, da kayan ƙanshi, waɗannan burgers suna ba da gram 21 na furotin, adadin kuzari 170, da gram 8 kawai na mai  - kashi ɗaya bisa uku na adadin da aka samu a daidaitaccen fakitin naman sa. Tuck patty a cikin dukan burodin alkama tare da abubuwan da kuka fi so ko murƙushe ɗaya kuma ku jefa shi da wasu ganye don salatin zuciya, in ji Davis.

Alayyahu Gada Uku da Cizon Kwai Pepper, Fakiti 4 2

Har yanzu, ƙwararrun masana abinci guda biyu suna tofa albarkacin bakinsu don wani abu akan wannan jagorar akan abin da za a saya a Costco. Davis yana son waɗannan cizon kwai don sanya karin kumallo ya zama ƙasa da aiki, yayin da yake ci gaba da rage yawan sukari da abun ciki, wani abu da sauran zaɓuɓɓukan karin kumallo masu dacewa sun kasa yi, in ji ta.

Kashe Hanyar Cin Abinci Veggie Crisps, 20 oz

Duk da yake babu abun ciye-ciye da zai iya tsayawa cikakke ga kwakwalwan dankalin turawa na gargajiya, waɗannan crisps vegan veggie sun zo da kyau darn kusa. Haɗuwa da shinkafa, wake, da baƙar fata, wannan munchie yana ba da gram 3 na fiber da gram 3 na furotin na tushen shuka. Davis ya ce, "Bugu da kari, suna da tsaka mai wuya wanda ke da dadi kamar yadda yake, ko ma mafi kyau idan aka tsoma su cikin hummus ko salsa," in ji Davis.

Wildbrine Organic Raw Green Sauerkraut, 50 oz

An dade an gaya muku cewa probiotics sune mabuɗin don tallafawa ƙoshin lafiya, amma wannan ba yana nufin suna da sauƙin zuwa ba. Maganin ku: Ƙara wannan sauerkraut, wanda Davis ya kira babban tushen probiotics, zuwa jerin "Abin da za ku saya a Costco". "Wannan kwayoyin halitta, tangy, fermented kabeji yana da kyau a kan gurasar avocado, gauraye a cikin salads, wanda aka yi a cikin sandwiches, ko ma ci shi kadai a matsayin abun ciye-ciye," in ji ta.

Damascus Bakery Flax Roll-Ups, 16 ct

Gurasar Pita da tortillas na iya zama tasoshin ku don ƙananan abincin rana, amma kuna iya la'akari da ƙara waɗannan Flax Roll-Ups - salon lavash, mai laushi da bakin ciki - zuwa layi. "Lavash kunsa irin wannan abinci ne mara nauyi," in ji Davis. "Kowace ɗayan waɗannan kullun yana da adadin kuzari 80 kawai, gram 11 na carbs (shida yana fitowa daga fiber), da fakiti a cikin gram 7 na furotin." Don abincin rana mai ɗaukar hoto, saman kunsa tare da turkey, ganye mai gauraya, karas, albasa, da mayo mai yaji, sannan a nade shi a cikin takarda, in ji ta. Ta kara da cewa: "Hakanan kuna iya tsoma wadannan kayan cikin tzatziki, pesto, ko tsoma da kuka fi so." (Mai alaƙa: Wannan Genius TikTok Wrap Hack Yana Juyar da Duk wani Tasa Ya zama Maɗaukaki, Abin ciye-ciye mara ɓatanci)

Kirkland Sa hannu Almond Fulawa, 3 lbs

Idan masu cin abinci guda biyu suna kiran gari ɗaya a matsayin ɗayan mafi kyawun abubuwan da za ku saya a Costco, kun san yana da kyau ku ƙara a cikin kekenku-koda kuwa ba ku bin tsarin ƙarancin carb ko cin gluten-free. "Yawancin hatsi marasa hatsi, kayan abinci maras nauyi suna kira ga garin almond, kuma za ku yi mamakin yadda yake kama da ainihin abin," in ji Davis. "Wasu daga cikin kayan zaki da na fi so in yi da garin almond sune waɗannan Keto Chocolate Cupcakes da wannan Cashew Chocolate Chip Cookie Skillet." Drooling tukuna?

Inno Foods Organic Almond Nuggets, 16 oz

Ee, har ma masu cin abinci suna ba da shawarar ƙara magani ga jerin siyayya na "Abin da za ku saya a Costco". "Wadannan ƙananan gungu sun ƙunshi almonds da tsaba, an rufe su da cakulan duhu, kuma suna da adadin kuzari 90 kawai da gram 4 na ƙara sukari a kowace hidima," in ji Davis. Don haɓaka abun ciki mai gina jiki na abun ciye-ciye na tsakar dare, haɗa ɗimbin ɗimbin ƙwaya tare da wasu berries, in ji ta.

Bita don