Haeba u sa tsoa ja lijo tse thehiloeng limela 'me u ntse u fumana mokhoa oa ho pheha lijo tse matlafatsang e le ntho e qhekellang, lethathamo lena le ka u thusa. Litlhahiso tse 'maloa tsa motheo tsa ho reka li tla u fa malebela mabapi le mokhoa oa ho reka le ho boloka korosari, hammoho le lethathamo le akaretsang la lisebelisoa tseo u lokelang ho ba le tsona lapeng - ka oteropo, sehatsetsing kapa sehatsetsing. Ho bohlokoa ho lula u e-na le lijo tse leqhoa kapa tse omisitsoeng ka kichineng ea hau - le haeba u felloa ke meroho le litholoana tse ncha, u ka etsa lijo tse monate le tse monate ka li-noodle, tamati e entsoeng ka makotikoting le spinach e leqhoa!
1. Reka ka bongata
Ho bonolo ho reka ntho e 'ngoe le e' ngoe eo ue hlokang ka lebenkeleng hang kapa habeli ka beke, ho e-na le ho matha ho ea mabenkeleng nako le nako ha u hloka metsoako. Sena se eketsa katleho ea mokhoa oa ho pheha 'me se nka nako e fokolang haholo har'a beke.
2. Sebelisa lethathamo
Ngola moralo oa lijo oa beke, etsa lethathamo la lintho tseo u tla li reka, 'me u li khomarele. Ho etsa qeto esale pele hore na u tla pheha lijo life har'a beke ho tla etsa hore ho be bonolo haholo ho rera hore na u tla reka metsoako efe. 'Me ha ho sa tla ba le lihlopha tse tala tse nang le hlobo tse neng li ke ke tsa sebelisoa!
3. Se ke oa ea mabenkeleng u lapile
Mohlomong u hlokometse hore ha u lapile, ntho e 'ngoe le e' ngoe e ka lebenkeleng e shebahala e khahleha, 'me u batla ho beha tsohle tseo u li bonang ka basketeng. 'Me ha u e-ea mabenkeleng ka mor'a ho ja, u na le hlooho e hlakileng' me ha u lekoe ke lihlahisoa tseo u sa li hlokeng.
4. Nka lihlahisoa tsa boleng feela
Ha e le hantle, lihlahisoa tsa boleng hangata li bitsa chelete e ngata. Kamehla ho na le moleko oa ho reka metsoako e theko e tlaase, empa seo u se lefang ke seo u se fumanang. Nka lebese la kokonate, mohlala: reka theko e tlaase ka ho fetisisa 'me u qetelle u e-na le mokelikeli o sa monate oa metsi, empa lebese la boleng ba kokonate le tla fetola lijana tse kang soy soy, curry le ice cream e entsoeng hae hore e be mosebetsi o tsoileng matsoho oa sebele o nang le tatso e monate!
5. Fumana mabenkele a nang le litheko tse ntle
Hangata ho etsahala hore mabenkeleng a fapaneng litheko tsa lijo li ka fapana haholo. Fumana mabenkele sebakeng sa heno a fanang ka lisebelisoa tseo u li sebelisang khafetsa ka theko e ntle, 'me u li reke moo - ka tsela ena u ka boloka chelete.
Lenane le akaretsang la metsoako
Lethathamo lena ha le felle, 'me ho hlakile, o ka reka lihlahisoa ho latela tatso le litlhoko tsa hau. Ha ho tluoa tabeng ea lijo tse omeletseng, ha ho hlokahale hore u li reke kaofela ka nako e le 'ngoe - feela u nke lintho tse nepahetseng lebenkeleng nako le nako,' me ha nako e ntse e ea, u tla ba le lisebelisoa tse lekaneng lapeng.
Lijo tse ncha:
moorage
libanana
· Liapole le lipere
· Seleri
· Likomkomere
pepere ea bell
· Lemone le lime
· Litamati
Litlama (parsley, basil, mint, joalo-joalo)
Li-monokotsoai (fragole, blueberries, raspberries, joalo-joalo)
· Avocado
· Anyanese
· Sehoete
· Beet
· Tofu
· Hummus
· Cheese ea Vegan
· Kokonate yoghurt
Lijo tse hatsetseng:
Li-monokotsoai (raspberries, blueberries, fragole, li-blackberries, joalo-joalo).
Legume (lierekisi, linaoa tse ntšo, adzuki, joalo-joalo)
Meroho e hatselitsoeng (spinach, lierekisi, poone, joalo-joalo)
Li-sausage tsa meroho le li-burgers
· Miso peista
Omme le lihlahisoa tse ling:
Linaoa tsa makotikoting
· Pasta le li-noodle
Lijo-thollo (raese, quinoa, nyalothe, joalo-joalo)
Litlama le linoko (turmeric, komine, phofo ea chili, phofo ea konofolo, joalo-joalo)
Letsoai la leoatle le pepere e ntšo
· Konofole
Oli (mohloaare, kokonate, linate, joalo-joalo)
· Soy sauce
· asene
Peo le linate (chia, hemp, folaxe, lialmonde, walnuts, cashews, peo ea mokopu, joalo-joalo)
Litholoana tse omisitsoeng (lierekisi tse omisitsoeng, liapolekose tse omisitsoeng, li-prunes, lifeiga, joalo-joalo)
tomoso e nang le phepo
· U ikutloa u kula
Lisebelisoa tsa ho baka (soda ea ho baka, vanilla essence, joalo-joalo)
Li-sweeteners (sirapo ea maple, lero la kokonate, tsoekere ea kokonate, agave)
Chokolete e lefifi le cocoa
· Limela tsa leoatleng