Lijo tsa Sam's Club Lijo Tseo U Lokelang ho li Eketsa Koloing ea Hau, Ho ea ka Dietitians

Litaba

• Lethathamo la korosari ea Sam's Club # 1
• Lethathamo la korosari ea Sam's Club # 2
• Lethathamo la Lijo tsa Sehlopha sa Sam #3
• Tlhahlobo bakeng sa

Ha u batla ho bokella libotlolo tse 12 tsa ketchup bakeng sa BBQ ea boahelani, mabokose a 3lb a lijo-thollo ho thusa bana ba hau khoeli le khoeli, kapa sejana se seholo sa li-NUGGS tse entsoeng ka limela tseo u ka li jang ha u sa rate. Ho pheha, ho na le monyetla o motle oa hore u ee Club ea Sam (haeba u na le setho sa $ 45 sa selemo le selemo). U tla foka moea o pholletsa le li-aisles, u phunye lintho tsohle tsa hau ka koloing ea hau, ebe u tsoa monyako ka metsotso e 20 u bataletse.

Ho bonts'a sehlopha sa mabenkele ntle le ho tseba hantle feela seo u se batlang, leha ho le joalo, se etsa hore u be le boiphihlelo bo fapaneng haholo ba ho reka. Boholo bo boholo ba lebenkele bo bolela hore o tla qeta bonyane metsotso e 45 u ntse u bala, 'me ka lebaka la likhetho tsa lijo tse ngata, o ka nna oa feta o sa tsebe, o feta lintho tse phetseng hantle le tse monate tseo o kileng oa li kenya poleiting ea hau pele. Qetellong, mohlomong u tla tsamaea le lintho tse tšoanang tseo u lulang u li reka, u ikutloa u potlakile ho ea ho tse latelang tseo u lokelang ho li etsa. (Ee, ntho e ts'oanang e ka etsahala ha o fihla Costco.)

Tsela e 'ngoe ea ho boloka nako le etsa bonnete ba hore o ja lijo tse matlafatsang maetong ao a ho ea mabenkeleng? Boloka lethathamo la korosari ea Sam's Club ka pokothong e ka morao. E khahliloe ke litsebi tsa phepo e nepahetseng, lethathamo lena la lintho tseo u ka li rekang ho Sam's Club li tlameha ho ba le lijo tse bobebe, lijo tsa bohlokoa, lihlahisoa le liprotheine mme li tla u thusa ho kenya lintho tsa bohlokoahali (le tse monate) ka koloing ea hau. Etsa bonnete ba hore o hlakola kichine ea hau pele u nka leeto la ho ea nka lijo tsa Club ea Sam - u tla hloka sebaka sa mahala.

Lethathamo la korosari ea Sam's Club # 1

Ngaka ea lijo: Martha Huizar, M.S., RD.N., CLL, CCCH, setsebi sa phepo e nepahetseng sa phepo ea lijo Tucson, Arizona

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

Motsoako oa spinach, chard, arugula, frisée, radicchio, lettuce e khubelu ea lekhasi, le meroho e meng e seng mekae e nang le makhasi, ntho ena ea Sam's Club e na le livithamine A le C tse ngata ebile e fana ka likhalori tse 20 feela ka hora e le 'ngoe. . Meroho (E reke, $ 5, samsclub.com) e sebetsa hantle lisalateng tse akhotsoang ka moaparo o monate, empa haeba ho tšela sekotlolo se tletseng makhasi ho sa utloahale ho le monate, o se mene ebe o se sebelisa e le mokhabiso oa sona. O fana ka maikutlo a joalo ka raese le likotlolo tsa lijo-thollo.

Mark Unsalted Deluxe Motsoako o tsoakiloeng

Bate ena ea 2lb ea linate (Reka E, $12, samsclub.com) e ka nka halofo ea k'habote ea lijana tsa kichineng ea hau, empa theko le melemo ea bophelo bo botle ba li-pistachio, makotomane, lialmonde, li-pecans le li-cashews li etsa hore e tšoanele sebaka seo hantle. "Huizar o re:" Ka kakaretso, linate ke mohloli o moholo oa mafura le liprotheine tse phetseng hantle, 'me li na le livithamini, liminerale le fiber tse ngata tsa bohlokoa. Ka mohlala, li-pistachio li fana ka ligrama tse ka bang 7 tsa mafura a monounsaturated (mofuta o ka thusang ho theola li-cholesterol tsa LDL kapa "tse mpe" tsa cholesterol) le ligrama tse ka bang 6 tsa protheine e thehiloeng semeleng ka nako e le 'ngoe, e leng se etsang hore Club ea Sam's snack e be e loketseng batho ba jang limela, vegans , le batho bohle ba se nang nama ba lipakeng, ho bolela Huizar. (E amanang: Mokhoa oa ho fumana liprotheine tse lekaneng lijong tse thehiloeng lijalong)

Li-Berries tse ncha

Ho sa tsotelehe boholo ba eona bo bonyenyane, monokotšoai - joalo ka litholoana le meroho eohle - o tletse li-vithamine, liminerale le li-antioxidants tse bolokang 'mele oa hau o sebetsa hantle le ho thusa ho thibela mafu, ho bolela Huizar. Ke ka hona li-blueberries (E reke, $ 6, samsclub.com), fragole (E reke, $ 7, samsclub.com), le tse tala (E reke, $ 6, samsclub.com) ho tsoa karolong ea korosari ea Sam's Club ke lijo tsa mantlha ka tlung ea hae O re. O re: "Ho ba le litholoana matsohong ho re nolofalletsa ho latela likhothaletso tsa phepo ea hore halofo ea lijo le lijo tse bobebe e be litholoana le meroho." Li je ka ho otloloha, u li lahlele ka salate kapa smoothie, kapa u li inese ka yogurt kapa chokolete bakeng sa monate.

Metsi a La Croix a phatsimang a 24-Can Variety Pack

Haeba u sa otle lipheo tsa hau tsa H2O leha u na le likhopotso tse fonong ea hau le nkho ea metsi eo u lutseng tafoleng ea hau, nka lipakete tse fapaneng tsa LaCroix Sparkling Water (E reke, $ 8, samsclub.com). Ntho ea korosari ea Sam's Club ha e na khalori ebile e na le litatso tse tharo tsa ho tima lenyora tsa lilamunu, kalaka le tholoana ea morara - ka hona u tla batla ho noa kamora ho noa. Ha re sa bue ka, "ena ke sesebelisoa se setle sa soda hobane ha e na ho eketsa tsoekere, mebala ea maiketsetso kapa litlolo tsa maiketsetso," ho bolela Huizar. "Haeba u ikutloa u hloka tatso e matla, u ka lula u eketsa lero la litholoana tse sa tsoa khuoa." (Related: Na LaCroix Obsession ea Hao e Phetse hantle?)

Lethathamo la setho sa Mark Natural, No-Stir Creamy Butter Peanut

Hang ha u reka pakete ena ea pere ea pereate (E reke, $ 7, samsclub.com), ha ho hlokahale hore u khutlele setulong sa korosari sa Sam nako e telele, e telele. Lijana tse 40 tsa botoro ea matokomane li fana ka ligrama tse 7 tsa protheine e thehiloeng ho limela le ligrama tse peli feela tsa tsoekere e ekelitsoeng ka khaba e 'ngoe ea likhaba. Hape, botoro ea peanut e tletse mafura a mono le a polyunsaturated, a loketseng pelo ea hau mme a kenya letsoho maemong a phetseng hantle a k'holeseterole, ho bolela Huizar. 'Me kaha ha e hloke ho tsosoa pele e jala, o ka sotha nkho, oa etsa PB & J ea hau,' me oa e theola kaofela ka nako eo e tla u nka ho kopanya nkho e tloaelehileng ea peanut butter. (FTR, botoro ena ea peanut e na le tsoekere le oli ea palema, e eketsang mafura a mangata - mofuta o ka eketsang LDL cholesterol - ho hasana, ka hona ha e phele hantle ho feta PB e entsoeng ka makotomane feela.)

Silika e sa tsoekere Lebese la Almond

Har'a lintho tsohle tse ngata tseo u ka li fumanang karolong ea korosari ea Sam's Club, pakete ena e meraro ea Silk's Unsweetened Almondmilk (E reke, $ 7, samsclub.com) e kanna ea ba bohlale ho feta ho tsetela ho eona, haholo haeba lelapa la hau le feta nkho letsatsi le leng le le leng. O mong oa melemo ea ho fetohela mofuteng ona oa lebese la almonde [le tsoang lebeseng la khomo] ke hore le na le k’halsiamo e fetang karolo ea 50 lekholong ho feta lebese la lebese, ha le na tsoekere, ’me le na le karolo ea boraro ea lik’hilojule tsa lebese le se nang mafura a mangata hoo e ka bang lik’hilojule tse 30. ka senoelo se seng, "ho bolela Huizar. "Calcium ke diminerale e ngata ka ho fetisisa 'meleng mme e thusa ho aha le ho boloka masapo, empa hape e bapala karolo ea methapo ea pelo le methapo e meng." U ke ke ua tsamaea hantle ha u tšela senoelo ka sekotlolo sa lijo-thollo, empa Huizaralso o khothaletsa ho e kenyelletsa ka bohobe le likuku.

Lethathamo la korosari ea Sam's Club # 2

Ngaka ea lijo: Darby Horton, M.S., RD.N., setsebi sa phepo e nepahetseng sa phepo ea bana sa Little Rock, Arkansas

Clio Greek Yogurt Minis

Ha u ntse u reka ho hong ho khotsofatsa li-munchi tsa bosiu, tlola li-sandwich tsa ice cream mme ho fapana le moo u nke lebokose la li-bar tsa yogurt tse halikiloeng tsa chokolete tsa Greek (E reke, $ 10, samsclub.com). Lijo tsa Sam's Club li tla ka tatso ea perekisi le raspberry, li fana ka ligrama tse 4 tsa protheine ka bareng, 'me li pakela li-probiotics tse sebetsang hantle ka maleng, ho bolela Horton. Ka mor'a tatso e le 'ngoe, u tla batla ho hlakola sehatsetsi sa hau e le hore u ka eketsa mabokose a mang a mahlano setokong sa hau.

Karolo ea setho sa Mark Atlantic Salmon Fillet

U ka ja joalo feelakhoho e ngata pele likhahla tsa hau tsa tatso li qala ho lakatsa thabo, 'me ha letsatsi leo le fihla, hula e' ngoe ea li-fillets tsa salmon ka bomong (Buy It, $ 20, samsclub.com) ho Sam's Club grocery aisle. Likarolo tse peli ho tse tharo tsa fillet li tla u fa ligrama tse 23 tsa protheine le karolo ea 60 lekholong ea boleng ba letsatsi le letsatsi bakeng sa vithamine D, e thusang 'mele oa hao ho monya calcium ho haha ​​masapo a matla.Ho feta moo, tlhapi e ithorisa ka omega-3 fatty acids, e bapalang. karolo ea bohlokoa ho tšehetseng bophelo bo botle ba mahlo, boko le pelo. Ha lijo tsa mantsiboea li hooa, qhibilihisa filet, nako eo u e ratang, pheha, ebe u sebeletsa betheng ea raese, Horton o fana ka tlhahiso. (E amanang: Litsela tse 5 tsa ho pheha Salmone ka nako e ka tlase ho metsotso e 15)

Mokotla oa D'Anjou Pears

Haeba u batla ho fetola tšebeliso ea litholoana, rekisa apole ea hoseng bakeng sa pere e monate ea D'Anjou (E reke, $ 7 ka mokotla, samsclub.com). Mofuta ona oa pere o tsebahala ka sebōpeho sa oona se kang sa lehe le tatso ea lemone, ke ka lebaka leo li lumellanang hantle le salate e ncha le lintho tse monate tse halikiloeng. Ho fumana li-antioxidants le fiber, u ka ja tholoana ka bo eona, empa Horton o khetha ho e kopanya le thupa ea chisi bakeng sa seneke se felletseng sa ho nka le ho tsamaea.

Mokotla oa Pelepele e Monate

Khetho ena ea lenane la korosari ea Horton's Sam's Club e tletse ka vithamine C, e fanang ka liperesente tse 190 tsa boleng ba letsatsi le letsatsi bakeng sa limatlafatsi. ICYDK, vithamine C e bapala mesebetsi e mengata ka har'a 'mele oa hau, e thusa ho hlahisa collagen e etsang hore letlalo la hao le shebahale le le lerootho le le lecha, le boloka sesole sa hau sa' mele se sebetsa hantle, 'me se sireletsa' mele oa hau khahlanong le li-radicals tsa mahala tse senyang. tšela mokotla oa pelepele (E reke, $ 5 ka mokotla, samsclub.com) 'me u li halikise bakeng sa ho tlatsa taco e bobebe kapa ho e fetola seneke se nang le tatso joalo ka Horton: "Ke rata ho li kenya ka yogurt e hlakileng ea Greek ka ntho e ngoe le e ngoe Empa linoko tsa Bagel li kopane, "o re.

Ja lijo tsa Smart Ranch Chopped Salad

Bosiung bona, qeta nako e nyane ho khaola le ho qeta nako e ngata o itšela ka ho roba mokotla oa salate ena e seng e lokiselitsoe pele (E reke, $ 2, samsclub.com). Ntho ea korosari ea Sam's Club e na le motsoako oa k'habeche, lihoete, mahlaka a broccoli le khale, 'me e tla le motsoako o mong le o mong oa bagel. (Balateli ba Trader Joe, thabang!) "Ena ke tsela e ntle ea ho kenya li-veggies tsa hau, 'me ha u le setsebi se phetheselang kapa mme, [feela] eketsa protheine eo u e ratang ho e etsa lijo tsa metsotso e 5 kapele," ho rialo. Horton. "Ke khothaletsa ho nka khoho ea rotisserie ho Sam ho e nolofalletsa." (E amanang: Seo o ka se rekang ho Mohoebi Joe's, Ho latela Dietitians)

SkinnyPop Popcorn Variety Pack

Ha u na le 2 thapama ho ts'oanela li-popcorn empa u sa batle ho etsa hore ofisi eohle e nkha joalo, bula mokotla oa SkinnyPop (Reka, $ 13, samsclub.com) ho e-na le hoo. Seneke sena sa Sam Club se fana ka ligrama tse 2 tsa fiber e thibelang tlala ka mokotla o mong le o mong 'me se tla le mekotla e 12 ea cheddar e tšoeu, le popcorn e monate ea kettle e nang le letsoai. Tšepa, e tla ba munchie e khotsofatsang ho feta granola bar e pshatlehileng ka tlase ho deske ea hau.

Linaoa tse Tala tsa Sefora tsa Organic

Bakeng sa ho u thusa ka li-veggies tse ntle ntle le bothata ba ho phunya ontong le ho li halika ka hora, retelehela ho linaoa tsena tse tala (Reka E, $5, samsclub.com). Ntho ena e lethathamong la Horton la seo u ka se rekang Sam's Club e tla u fa ligrama tse 3 tsa protheine, ligrama tse 2 tsa fiber, le karolo ea 30 lekholong ea boleng ba letsatsi le letsatsi bakeng sa potasiamo, minerale e thusang mesifa ea hao ho honyela hantle le ho tšehetsa khatello e tloaelehileng ea mali, ka ho sebeletsa. Ha u se u itokiselitse ho nosh, panya feela mokotla oohle ka microwave ho o pheha kapa ho o kenya mofuteng oa hau oa moferefere, ho bolela Horton.

Lethathamo la Lijo tsa Sehlopha sa Sam #3

Ngaka ea lijo: Amy Davis, RD, LDN, setsebi sa tsa phepo se ngolisitsoeng New Orleans, Louisiana

Sideaway Organic Quinoa

Kamora ho nka mokotla ona oa 4lb oa quinoa (E reke, $ 9, samsclub.com) ho tsoa Sam's Club, o tla ba le lijo-thollo tse lekaneng ho li ja lijong tsohle. libeke. Lijo-thollo tse nyane li fana ka ligrama tse 6 tsa protheine le ligrama tse 3 tsa fiber ha ho sebelisoa, e etsa hore e be lijo tse tlatsang le tse hahang mesifa bakeng sa ba jang limela kapa ba batlang ho fokotsa tšebeliso ea nama, ho bolela Davis. Oa eketsa: "Quinoa ke setsi se setle sa likotlolo tsa lijo-thollo, se etsang lehlakore le letle la lijo tsa mantsiboea, kapa se ka etsoa motoho oa hoseng." (Ebe u sebelisa li-oats tse setseng ka har'a ntlo ka ho etsa oatmeal ea bohobe.

Mozzarella e Hatselitsoeng & Li-Patties tsa Khoho ea Konofolo e halikiloeng ka Artichokes le Seasoning ea Italy

"Patties ea likhoho e ka ba bland, empa tsena li paka tatso ka metsoako ea tlhaho joalo ka konofolo, mozzarella le artichoke ntle le li-filler kapa li-preservative," ho bolela Davis. Li-patties tsena (E reke, $ 12, samsclub.com) le tsona li fumana limaraka tse holimo lefapheng la phepo, kaha burger ka 'ngoe e fana ka ligrama tse 21 tsa protheine. Kaha lijo tsa Club ea Sam li phehiloe ka botlalo, penya feela karoloana ka har'a microwave kapa ho grill ho fihlela e chesa, ebe o e kenya ka har'a lijo-thollo kapa ho e tšela holim'a meroho bakeng sa salate e monate, ho fana ka maikutlo a Davis.

Chef Veggie Spiral Nests ea Tattooed

U lakatsa sekotlolo sa pasta empa hape u batla ho eketsa lijo tsa hau tsa meroho bakeng sa letsatsi? Ntho ea korosari ea Sam's Club ke tsela e molemohali ea ho fumana se molemohali mafatšeng ka bobeli. Li-zucchini le squash ″noodles″ (Reka, $10, samsclub.com) li nka metsotso e 10 feela ho tloha sehatsetsing ho ea ho poleiti, 'me oli e le 'ngoe feela ea setsoe e hlokahalang ke ha u tšela pasta ka sose le protheine eo u e ratang haholo, ho bolela Davis. . (Related: Tse Monate ka ho Fetisisa - 'me Tse Bonolo - Mekhoa ea ho Ja Li-noodle tsa Veggie)

Lefatše lohle la Stevia le Monk Fruit Packets

Hore na o latela lijo tsa keto, o na le lefu la tsoekere, kapa o batla ho fokotsa ts'oaetso ea hau ea tsoekere, khetho ena lenaneng la Davis la seo o tla se reka ho Sam's Club e lokela ho eketsoa koloing ea hau. Stevia le monk litholoana ke li-calorie tse zero, tse monate tse thehiloeng limela tse sa ameng tsoekere ea mali ebile ha li na tatso e bohloko joalo ka mefuta e meng ea tsoekere, ho etsa lipakete (E reke, $ 17, samsclub.com) a tsela e ntle ea ho natefisa kofi ea hau, tee, li-smoothies, yogurt le lintho tse halikiloeng, ho bolela Davis.

PB Fit Butter ea Peanut Powder

Pele o ka fihla litselaneng tse hloa mekoalaba, fapanya nkho ea hau e nang le botlolo ea peanut bakeng sa mofuta ona o bobebe, o nang le phofshoana (E reke, $ 10, samsclub.com) ho tsoa lefapheng la lijo la Sam's Club. Li-tablespoons tse peli feela li fana ka ligrama tse 8 tsa protheine, e leng se etsang hore e be mohloli o motle oa mafura bakeng sa leeto la hau, empa hape e na le mafura a fokolang ho feta PB ea setso, ho bolela Davis. Ha u ntse u le lefeelleng, kopanya likhaba tse peli tsa phofo le likhaba tse 1 1/2 tsa metsi ho hlahisa botoro ea peanut e pholileng eo u ka e tlotsang ka li-tortilla kapa ua li ja u otlolohile. Hang ha u khutlile leetong la hau, e kene ka oatmeal, smoothies, kapa batters bakeng sa thepa ea hau e besitsoeng, o fana ka tlhahiso. (Related: Li-snacks tse Molemo ka ho Fetisisa tseo u ka li Pakang Ho sa tsotellehe Hore na U Tsamaea Bohole Bofe)

Li-Tortilla Chips tsa Siete Lime Mahala

Davis o re: "Haeba u batla ho etsa phetoho e phetseng hantle bakeng sa lichifi tsa litapole, u se ke ua sheba hole le li-chips tsena tse crispy, zesty, lime tortilla. "Lichips tsena li entsoe ka metsoako ea boleng bo holimo joalo ka phofo ea cassava, oli ea avocado le peo ea chia." Ka lebaka la lisebelisoa tseo tse hlahelletseng, li-chips tsa Siete tortilla (Reka E, $7, samsclub.com) ha li na lijo-thollo 'me li fana ka ligrama tse 3 tsa faeba ha ho sebelisoa. Kenya seneke sena sa Sam's Club ka salsa, sebelisa poleiti e tletseng e le setsi sa nachos, kapa u je sekotlolo se otlolohileng, ho fana ka maikutlo a Davis.

Chef e nang le tattoo e entsoeng ka organic Açai Bowl le litholoana le Granola

Ke 'nete hore u ka nka açai smoothie ho tloha ka lebenkeleng le tlase tseleng, empa menyetla e teng, e jere tsoekere mme e tla hlakola sepache sa hau. Tharollo: Likotlolo tsena tsa smoothie (Reka, $10, samsclub.com) ho tsoa karolong ea korosari ea Sam's Club. "Likotlolo tsena tsa manyolo tsa açai li na le ligrama tse 15 feela tsa tsoekere e nang le ligrama tse 2 feela ho tsoa tsoekere e ekelitsoeng, 'me li theko e tlase ka $ 2.62 ka' ngoe," ho bolela Davis. "Karolo e 'ngoe e ntle ka ho etsa tsena ka lapeng - eketsa phofo ea hau ea protheine eo u e ratang bakeng sa satiation e eketsehileng." Ho molemo le ho feta, ina habeli Sam's Club ea hau ea korosari ebe o sesa ka khaba ea phofo ea pereate.

Setho se Tšoaea Ntho e 'Ngoe le e 'Ngoe ea Cashews

Barati ba linoko tsa EBTB, li-cashews tsena tse sa etsoang ka letho (E reke, $ 10, samsclub.com) li etselitsoe uena. Davis o re: "Li-cashews ke mohloli o motle oa mafura a sa tsitsang a phetseng hantle, koporo le magnesium."Li-cashews tsena tse nang le tatso li etsa sejo se monate se monate se tsamaeang ka bongata se tletseng mafura a khotsofatsang ho u ts'oara lijong tse latelang."

Setho sa Tšoaea Steam-In-a-Bag Stir Fry Mix

Keletso ea lekunutu ea Davis ea ho khorisa likokoana-hloko letsatsi ka leng? Kamehla boloka meroho e hoammeng letsohong, 'me sena se hlohlelletsa fry mix (Buy It, $ 9, samsclub.com) - e nang le broccoli, lierekisi tse tsoekere tsoekere, lihoete, poone ea masea le li-mushroom - tse tsoang setsing sa mabenkele sa Sam's Club ke sona se lokelang ho ba le sebaka se bolokiloeng ka sehatsetsing. "[Meroho] e hoamisitsoe ke serame nakong ea ho butsoa, ​​e na le lipalo tse tšoanang le tsa phepo e ncha, 'me e se e loketse metsotso," ho bolela Davis. "Kopanya likokoana-hloko tsena tse halikiloeng le li-shrimp kapa tofu, eketsa moriana oa hau oa Asia o bululetsoeng haholo, 'me ho fanoe ka lijo tsa mantsiboea."

Tlhahlobo bakeng sa