Phepo e nepahetseng ke karolo ea bohlokoa ea ho phela bophelo bo botle le bo thabileng. Phepo e nepahetseng e u nolofalletsa ho ba le 'mele o phetseng hantle, e leng se tla u nolofalletsang ho etsa hore e sebetse letsatsi le leng le le leng, ho bapala le bana ba hau haholoanyane, ho ikoetlisa le ho robala hantle. Phepo e nepahetseng e qala ka motheo o tiileng lijong tsa hau. Ho thata ho ba le phepo e nepahetseng ha u le tekanyetso e thata empa ho na le mehato e 'maloa eo u ka e nkang ho netefatsa hore u ipehela katleho le ba lelapa la hau.

Seta moralo oa lijo oa beke le beke 'me u khomarele. Rera leeto la hau la ho ea mabenkeleng ho potoloha le lijo tseo u li kentseng lenaneong la hau la lijo. Khomarela lethathamo la hau la mabenkele. Ho ba theko e boima ho tsoa le ho reka lintho tse susumetsoang.

Ke tla kenyelletsa mohlala oa moralo oa lijo oa beke le beke le lenane la mabenkele qetellong ea poso ena.

2. Ha u ntse u rera lijo, rera lijo tse tla etsa bongata bo boholo. Lijo tse setseng lijong li tla netefatsa hore o na le lijo matsatsi a 'maloa mme li thusa ho fokotsa ho noa kapa ho felloa ke lijo tse potlakileng. Sena se u bolokela nako ea ho pheha lijo tse ncha letsatsi le letsatsi.

Ex:

· Li-sopho

· Li-casseroles

· Lijo tsa mapolanka

Khetha lijo tse kenyelletsang lijo tse nang le limatlafatsi tse ngata. Leka ho qoba lintho tse pakiloeng le tse sebetsitsoeng. Ho lokile ho sebelisa lintho tse kentsoeng makotikoting bakeng sa lijo empa kamehla sheba makotikoti a tsoekere a tlase ha a le teng. Lijo tse hahang li fetela lijong ho feta tse phehiloeng ebile li theko e tlase. Etsa bonnete ba hore o reka lihlahisoa tse nakong ea selemo ho thusa ho fokotsa litšenyehelo.

Ex:

· Reka li-cheese ho fapana le chisi e halikiloeng hobane e theko e tlase ebile ha e sebetsoe hakaalo.

· Sekotlolo se seholo sa oatmeal se theko e tlase ho feta lebokose la lijo-thollo tse sebetsitsoeng.

· Mokotla oa raese o theko e tlase ho feta mokotla oa likhase tse tsoetsoeng 'me e ka ba sejana se tlatsetsang lehlakoreng

4. Reka nama ea nama e theko e tlaase bakeng sa lijana tse itseng. Nama le tlhapi li ka ba theko e boima haholo empa haeba u rera ho etsa sopho, sechu, kapa casserole ho reka sehiloeng se theko e tlase ho ke ke ha tsotella kaha e tla tsoakoa le lijo tse ling. Hape leka mefuta e fapaneng ea protheine ka nama. Sebelisa linaoa, mahe le litlhapi tse ka makotikoting ho thusa ho fokotsa litšenyehelo tsa protheine empa hape le ho fetola melemo ea bophelo bo botle lijong tse fapaneng.

5. Batla litlankane lipampiring tsa lehae kapa lebenkeleng. Rera lijo tsa hau le maeto a hau a ho ea mabenkeleng ho potoloha lintho tse rekisoang kapa tse nang le litlankane. Batla tse khethehileng haufi le lebenkele. Ho fokotsa litšenyehelo sebakeng se le seng ho ka u thusa hore u tsebe ho ithekela seneke seo u se ratang kapa u iphekole.

Mohlala oa Morero oa Lijo le Lenane la Lijo

Litapole tsa Bell tse khabisitsoeng-

· Mobu oa Turkey ($ 2.49)

· Pelepele tse 3 ho isa ho tse 4 ($ .98 ea)

· Chisi (haeba ho hlokahala) ($ 3.30)

· Salsa ($ 1.25)

· Avocado (haeba e le tekanyetsong) ($ .70 ea)

Sopho ea Tomate ea Serapeng

· 2 lbs tamati ea roma ($ .91 / lb)

· Khoho e le 'ngoe ea kana kapa moro oa meroho ($ 1)

· Likopi tse 2 tsa meroho e khethiloeng (lihoete, eiee, litapole, celery)

· 6 oz can ea tamati ea tamati (ha ho na letsoai le ekelitsoeng) (. $ 44)

· ¼ tsp letsoai

Khoho e halikiloeng le Veggie Rice Bowl

· 2 lb Likotlo tsa Khoho ($ .92 / lb)

· Linaoa tse ntšo- makotikoting ha ho na sodium e kenyellelitsoeng ($ .75)

· Litapole tse 2 tse tsoekere ($ .76 / ea)

· Frozen Broccoli Florets ($ 1.32)

Rice ea Brown ($ 1.29)

Li-sandwich tsa BLT le Mahe

Mahe a halikiloeng ($ .87 / dozen)

· Bacon- sodium e tlase ($ 5.12)

· Tamati ($ .75)

Lettuce (kapa spinach haeba e le ka tekanyetso) ($ 1.32)

· U ka hlabella pelepele kapa eiee haeba u na le tsona li rapaletse 'me u batla ho leka sandwich ea hau

Kakaretso ea Litsenyehelo- $ 31.05

* Litheko li ipapisitse le lintho tsa generic bakeng sa ts'ebetso ea litšenyehelo

- Jade Mitchell, Morupeli oa phepo e nepahetseng