I-Trader Joe's iyintandokazi ye-shopper yokudla. Uthola i-vibe enobungane kusukela e-Hawaiian shirt egqoke abasebenzi nabantwana bangazithokozisa ukuthambekela kwesampula ngenkathi befuna uMarcie esitolo samasitolo, okwenza kube nokuzijabulisa nokuthenga okuthakazelisayo yezitolo. Okubaluleke nakakhulu, i-Trader Joe inikeza imikhiqizo emihle kakhulu ngamanani athembekile.
Nakuba akuyona yonke into ku-Trader Joe's inempilo nje ngoba ivela ku-Trader Joe, imikhiqizo eminingi ikhona.
Kunzima ukunciphisa kahle ukuthi uzokuthenga ini, kepha uma udinga usizo oluthile, ngincoma le mikhiqizo eyishumi. Zilahlekile, zithengi kahle, futhi zigcwele umsoco omuhle nokunambitha.
I-Organic Tuscan Kale
| Amaqiniso we-Organic Tuscan Kale Okudla | |
|---|---|
| Ukukhanda Isikhwama se-1/3 (94g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 40 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Saturated Fat 0.5g | 0% |
| I-cholesterol 0mg | 0% |
| I- 40mg ye-sodium | 2% |
| Ama-carbohydrates 9g | 3% |
| I-Fiber Diet 2g | 8% |
| Ama-Sugar 0g | |
| Amaprotheni 3g | |
| I-Vitamin A 290% · I-Vitamin C 190% | |
| I-calcium 15% · I-Iron 8% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Umdayisi we-Trader Joe we-organic Tuscan kale kulula, elula futhi enomnandi. Sekugeziwe kakade, kuhlanzwa, futhi kunqunywe ngakho akudingeki wenze noma yimuphi umsebenzi. Vele usitshise ngamafutha omnqumo, usawoti, pepper, ne-Parmesan ukuze uthole ama-chips asheshayo ase-kale, noma uwaphonsa ku- isobho , isobho noma i- egg scramble ukuze uphumule iphutha kanye nesiprofetho sokudla kwanoma yisiphi isidlo.
Ngaphezu kwalokho, i-kale iyinkosi yokudla okunomsoco , ukupakisha cishe izikhathi ezintathu izidingo zakho zansuku zonke ze-vitamin A futhi cishe kabili izidingo zakho zevithamini C.
Ama-blueberries e-Frozen Wild Organic
Ama-blueberries agcwele ama-antioxidants , ama-fibre, amavithamini, namaminerali. Zithengise ngamaqhwa futhi uzokwandisa iphrofayili yokudla kanye nokuphila kweshalofu. Uzophinde ugcine i-$ 1.00 ngokuphindwe kabili ngokuqhathaniswa nokusha.
Sebenzisa lezi njenge-yogurt topper, uzihlanganise zibe ama- smoothies , noma uzixube ku-pancake oyintandokazi yakho, isikhalazo noma i- recipe ye-muffin iresiphi .
Enye indebe ekhonza ngamakholori angu-80, amafutha angu-0g, amafutha angu-0 g amaningi, i-cholesterol engu-0mg, i-18g carbohydrate, i-fiber 4g, ushukela we-13g, nesiprotheni esingaphansi kuka-1g.
Okubabayo, okubhema, i-Peach Salsa
Lokhu ubuqotho, i-salsa enambitheka emanzini ephansi kune-sodium kunaningi-futhi iphansi e-calories futhi enhle kakhulu. Yenziwe ngama-peaches, utamatisi, i-chile pepper, ne-apula cider iviniga, ihlanganisa ukukhahlela okuhle ku-omelet, i-egg scramble, noma ukugoqa. Noma nje faka i-dollop enkukhu yakho, e-burger, noma e-saladi ejosiweyo. Amapunikidi amabili uzothola amakholori angu-15, amafutha angu-0g, amafutha agcwele ama-0g, i-cholesterol eyi-0mg, i-90mg ye-sodium, i-4g carbohydrate, i-0g fiber, ishukela esingu-4g, i-0g amaprotheni.
I-Organic Colored Carrots
Uma uzama ukudla u-rainbow, cabanga ngokudla izaqathe zembala ehlukahlukene. I-Trader Joe inikeza izaqathe ezinemibala e-bag-purple, orange and white. Ngeke nje uthole izinzuzo zezinhlobo ezahlukene ze-flavonoid ezitholakala emibala ehlukahlukene, uzomangala ngokumnandi ngiphunga elimnandi.
Zonke izaqathe ngokuvamile zihlwabusayo kunabantwana. Ngokuqinisekile, kuzodingeka ukwenze ukuhlunga nokusika, kodwa kuwufanele kakhulu. 1 isanqante iqukethe amakholori angu-30, i-0g fat, i-cholesterol eyi-0mg, i-50mg ye-sodium, i-7g carbohydrate, i-2g fiber, ishukela esingu-2g, i-1g amaprotheni. Uzothola u-vitamin A okufanelekile ngosuku (amaphesenti angu-110).
I-Matcha Green Tea (engahlanjululwa)
Ithimba le-Matcha eluhlaza , elenziwe nge-tea tea powder, liyathandwa kakhulu kulezi zinsuku. Ngokuvamile kusetshenziswe ukushisa, noma ifomu le-powder futhi lisetshenziswe ku-dessert nama- smoothies , itiye eluhlaza akuyona nje okumnandi kuphela futhi inempilo. Ama-teas ahlaza athile ikakhulukazi eqenjini lama-flavonoids okuthiwa i-flavan-3-ol monomers noma ama-catechins. I-Flavonoids inezakhiwo zokuvimbela i-antioxidant ne-anti-inflammatory ezingadlala indima ekuvimbeleni izifo.
Leli tayi elingenayo i-sweet flame isiphuzo se-grab-n-go elikhalori mahhala futhi ligcwele ama-antioxidants. Kubuye kube nemali enengqondo: i-8.2 ounce ingadla cishe ngo-$ 0.99.
Enye ingaqukatha ama-calories angu-0, amafutha angu-0g, i-15mg ye-sodium, i-0sugar, i-0protein, namaphesenti angu-100 i-vitamin C.
Utshani I-Organic Organic Beef
Kuhle kakhulu uma ungena esitolo esisodwa konke ukudla okuphephile (njengesinkwa), ukukhiqiza, nenyama. Inkomo eyondla utshani ku-Trader Joe's iyatholakala kakhulu ngoba intengo ilungile futhi iyinambitheka futhi iyahlukahluka. Sebenzisa uma wenza isilili, ama-tacos, ama- meatball , ama-burgers, nokuningi.
Njengebhonasi, inyama yenkomo edliwa ngotshani uma kuqhathaniswa nenkomo eyondla okusanhlamvu ngokuvamile inamafutha angaphansi kwenani kanye ne-omega-3 fatty acids enempilo enempilo. Ngama-ounce amane okukhonza uzothola amakholori angu-240, amafutha angu-17g, amafutha agcwele ama-7g, i-cholesterol engama-75mg, i-sodium engama-75mg, i-0g carbohydrate, amaprotheni angu-21g.
I-Handful kuphela yama-alimondi aqoshiwe
Lezi zi-almonds eziphathekayo, ezilinganiselwe ngaphambili ziyisamba esifanele esiphundu ekuhambeni. Ama-alimondi angumthombo omkhulu we-fibre, amaprotheni, namafutha enempilo, okwenza kube nokudla okunamandla okugcwala nokudla okunomsoco. Iphakheji lonke liqukethe izikhwama ezingu-13 futhi isikhwama ngasinye sinamakholori angu-210, amafutha angu-16g, amafutha agcwele ama-1g, i-cholesterol engama-0mg, i-9g carbohydrate, i-4g fiber, i-0g ushukela, amaprotheni angu-9g.
Qaphela: uma ubhanqa lezi ama-alimondi ngesithelo se-yogurt noma i-yogurt encane ye-fat, uhlose ukugcina ingxenye yakho ibe yingxenye yesikhwama.
I-Organic Valencia Creamy I-Peanut Butter
Ibhotela le-nut, efana nebhotela le-peanut, ingafaka inhliziyo enempilo enempilo, igcwalise amaprotheni kanye ne-fibre ekudleni kwakho. Leli bhotela le-peanut elimnandi limnandi futhi alinzima uma liqandishelwe. Shanyisa inani elincane ku-apula ukuze uthole isikhala sokugcwalisa noma wengeze ezinye ku-oats akho obusuku bonke ukuze uthole iphrotheni enempilo enempilo ephuzile kwasekuseni. Izipuni ezimbili ziqukethe amakholori angu-200, amafutha angu-15g, amafutha agcwele ama-2g, i-cholesterol engama-0mg, i-40mg ye-sodium, i-7g carbohydrate, i-3g fiber, i-sugar 2g, iphrotheni engu-8g.
Ulayini lwe-olifulawa
Ulayisi we- olifulawa uyisabelo esihle kakhulu irayisi njalo uma uzama ukulandela ukudla okuphansi kwe-carbohydrate. Ngenkathi ungenza "irayisi" yakho ngokuyiphonsa kwiprosesa yokudla, le "irayisi" isilungele ukuhamba. Vula nje isikhwama bese upheka-kulula lokho. Futhi akulona lokho kubiza noma, ukubiza imali engaphezu kwama-dollar amabili futhi ungenza kalula ama-servings amaningi kuwo. Omunye okhonzayo (2/3 indebe): ama-khalori angu-25, amafutha angu-0.5g, amafutha agcwele ama-0g, i-cholesterol engama-0mg, i-25mg ye-sodium, i-4g carbohydrate, i-2g fiber, i-2g ishukela, amaprotheni angu-2g, i-vitamin C engamaphesenti angama-70, i-calcium engu-2 yamaphesenti, amaphesenti angu-2 ensimbi .
AmaHlathi amaHlathi amaGreen amaFrozen
Imifino ehlumelekile ilula, kulula, futhi inomsoco. Olunye ucwaningo lubonisa ukuthi ukudla imifino efriziwe kungaba empilweni enhle kakhulu kunokudla okuhlanzekile ngoba uma kuthathwa, kusetshenziswe amaqanda okuphuza okusiza ukugcina ukunambitheka kwawo, amavithamini namaminerali.
Ubhontshisi obuhlaza kumthombo omuhle kakhulu we-fiber. Futhi aqukethe i-Vitamin C, K, i-folate, ne-manganese. Geza lezi zibhontshisi eziluhlaza bese uzifakela kumasaladi noma umane uhambisane negalikhi namafutha okudla okunomsoco futhi okunomsoco. Omunye okhonza: ama-calories angu-25, ama-0g amafutha, ama-0g fat, ama-0mg we-cholesterol, i-0mg ye-sodium, i-5g carbohydrate, i-2g fiber, ishukela esingu-2g, i-2g amaprotheni.
> Imithombo:
> I-Linus Pauling Institute. Itiye. http://lpi.oregonstate.edu/mic/food-beverages/tea