Mahe a mahe a 'nile a nkoa e le lijo tse molemo le tse matlafatsang batho. Li ka fumanoa sehatsetsing hoo e ka bang mosali e mong le e mong oa ntlo. Empa morao tjena, mahe a likoekoe a ntse a atisa ho atisa ho tsebahala, kaha a nkoa e le a bohlokoa haholo le a lijo ho feta mahe a kana. Na e hlile e le joalo-a re utloiseng hammoho.
Phapang ke efe pakeng tsa mahe a linkho le likhoho?
Mahe a likhama, joaloka mahe a khōhō, a na le phepo e kholo ea phepo bakeng sa batho. Empa haeba re bapisa lihlahisoa tsena ho e mong, li fapana hantle ka ponahalo, libopeho le melemo ea 'mele oa motho. E nyenyane tlase sehloohong seo re tla se hlalosa ka ho qaqileng ho hlophisoa ha likarolo tsa likhoho le likoekoe. 
Ka ponahalo
Phapang lipakeng tsa likoekoe le lihlahisoa tsa likhoho li qala ka matšoao a tsona a ka thōko. Ho feta moo - ts'ebetso ea bona e bapisang.
Na ua tseba? Egepeta ea boholo-holo, likoekoe li ne li bitsoa li-ampoules tsa bophelo bo botle, Chaena li ne li sebelisetsoa ho folisa, 'me linaheng tsa Russia li ne li atisa ho sebelisoa ha ho etsoa litokisetso tsa lijo tsa lijo tsa tafole ea boreneng.
Likoekoe
Lihlahisoa tsa likoekoe li nyenyane, li na le 'mala o mosoeu, li na le matheba a lefifi le likhethi, li na le khetla e pshatlehang, e phunyeletsoang habonolo e le phofo. Boima ba kakaretso ea boima bo le bong ke 10-13 g. 
Khoho
Mahe a khōhō a le kholoanyane, o na le 'mala o le mong ho tloha ho tšoeu ho fihlela o le boreleli, o nang le khetla e teteaneng.
Ithute ho eketsehileng ka thepa e ntle ea likhoho le mahe a linkho, hammoho le melemo le likotsi tsa mahe a linonyana, likhantsi, letata, turkey, indouki.
Boima ba mahe a khoho bo itšetlehile ka mefuta e mengata ea mobu, maemo a leholimo le maemo a ho koalloa, 'me ka karolelano ea 50-55 g 
Ka ho hlophisoa
Tafole e ka tlase e fana ka tlhahiso ea likhoho le likoekoe bakeng sa ho hlahloba likarolo tsa tsona tsa bohlokoa:
| Sebopeho ka 100 g | Likoekoe lehe | Khoho lehe |
| Mafura le mafura a mafura | 11.0 g | 9.8 g |
| Li-squirrels | 13.0 mg | 12.7 mg |
| Li-carbohydrate | 0,3 g | 0.7 g |
| Fat Satated | 3.7 g | 3.0 g |
| Furu ea Polyunsaturated | 1.4 g | 1.5 g |
| Letlalo la Monounsaturated | 4.3 g | 3.7 g |
| Omega-3 fatty acids | 44.1 mg | 74,1 mg |
| Omega-6 fatty acids | 941 mg | 1149 mg |
| Cholesterol | 845 mg | 424 mg |
| Ash | 1.0 g | 9.8 g |
| Metsi | 74.2 g | 75.7 g |
| Lintho tse nyenyane le tse macro: | ||
| Phosphorus | 225 mg | 192 mg |
| Sodium | 140 mg | 139 mg |
| Potassium | 131 mg | 133 mg |
| Calcium | 64.1 mg | 53.1 mg |
| Magnesium | 13.1 mg | 12.1 mg |
| Tšepe | 3.7 mg | 1.9 mg |
| Manganese | 0.01 mg | 0.01 mg |
| Zinc | 1.6 mg | 1.2 mg |
| Koporo | 0.1 mg | 0.1 mg |
| Selenium | 32.1 mcg | 31.8 mcg |
| Fluorine | - | 1.2 mcg |
| Khalori (kcal) | 159 | 150 |
| Li-vithamine: | ||
| Vithamine A | 0.47 mg | 0.25 mg |
| Vithamine D | - | 36 mg |
| Thiamine (vithamine B1) mg | 0,3 mg | 0.1 mg |
| Riboflavin (vithamine B2) | 0.7 mg | 0,4 mg |
| Niacin (Vithamine B3) | 0,3 mg | 0,2 mg |
| Choline (Vithamine B4) | 264 mg | 252 mg |
| Pantothenic acid (vithamine B5) | 1.9 mg | 1.5 mg |
| Pyridoxine (vithamine B6) | 0,3 mg | 0,2 mg |
| Folate (Vithamine B9) | 67.0 mcg | 48.0 mcg |
| Cyanocobalamin (Vithamine B12) | 1.7 mcg | 1.4 mcg |
| Vithamine K | 0.4 mcg | 0.4 mcg |
| Alpha-tocopherol (Vithamine E) | 1.2 mg | 1.1 mg |
Joalokaha re ka bona ho tsoa tafoleng, ha ho na phapang e kholo ea lik'hemik'hale pakeng tsa lihlahisoa, kahoo re ka fihlela qeto ea hore mefuta e 'meli ea sehlahisoa e na le thuso.Empa u ka bona hore likoekoe li lebisa ka bongata ba mafura a monounsaturated le a tletseng, li-vithamine tse ling (A, B4, B9, B12), le mahe a kana a na le fluorine, vithamine D, e sa fumanehang lijaneng, li boetse li ruile Omega-3 le Omega-3 fatty acids 6
Mahe a likhoho a na le halofo ea k'holeseterole e ngata.
Ka ho rua molemo
Ka mor'a moo, bolella ka melemo e tlisang mefuta e 'meli ea sehlahisoa bakeng sa sehlopha sa bareki. 
Likoekoe
- Ka lebaka la hore sehlooho se le seng se na le litekanyetso tsa letsatsi le letsatsi tsa k'holeseterole (ho fihlela ho karolo ea 25 lekholong) le protheine (ho fihlela ho karolo ea 2 lekholong), sena se etsa hore sehlahisoa sena se hlokahale bakeng sa ho eketsa matla a 'mele.
- Ho khothalletsoa ho ja batho ba batlang ho boloka boima ba bona bo tloaelehileng: motšehare, ho lumelloa ho ja mahe a 1-2, ha o sa fetise palo e boletsoeng ea lik'hilojule ka letsatsi.
- Liprotheine, mafura a polyunsaturated le folic acid ka sehlahisoa li khona ho boloka li-hormone tsa basali tse tloaelehileng.
- Ka lebaka la lik'hemik'hale tse ruileng tsa li-testes li khothalletsoa nakong ea bokhachane.
- Ka 'mele oa nama, likoekoe li ka ba molemo, tse tšoanang le phello ea ho nka Viagra.
- Lijo tse nepahetseng tsa sekolo sa pele (li-1-2 likotoana ka letsatsi) ke sehlahisoa se hlokahalang bakeng sa ho thibela lefu la kelello, 'me tšebeliso ea letsatsi le letsatsi ke ngoana oa sekolo (likotoana tse 2-3) ho tla nolofalletsa ho tšoara ka hlooho le ho etsa thuto ea sekolo.
- Sehlahisoa se bontšoa bakeng sa maloetse a tšoaetso ea moriana le lefu la phallo ea bronchial.
- Lihlahisoa ke lijo tsa lijo, 'me ka nako e tloaelehileng tšebeliso e thusa ho felisa lefu le sa foleng la mokhathala.
- Ho ja mahe ho tlosa chefo le radionuclides 'meleng.
- Liprotheine li na le tekanyo e kholo ea interferon, kahoo e lokela ho jeoa ke bakuli ba nang le boits'oaro ba 'mele ba ho itšireletsa mafung, ba nang le li-pretumor states, ka mor'a ho sebetsa le ka ho ruruha ho fapa-fapaneng.
- Lisebelisoa tse phahameng tsa tšepe li thusa ho felisa khaello ea mali e nang le khaello ea mali.
- Lintho tse eketsehileng tsa vithamine A li thusa ho loantša mafu a mahlo.
- Boteng ba livithamine B bo ntlafatsa tshebetso ea tsamaiso ea methapo.
Ho tla ba molemo hore u ithute mokhoa oa ho roba mahe a likoekoe hantle le ka bonolo, hore na likoekoe tse molemo le tse kotsi li na le bokae, likhaka tse kae li lokela ho lekanngoa le hore na likhae tse kae li na le likoekoe.
Ke habohlokoa! Li-antibiotics ha li sebelisetsoe ho lema le ho lokisa likoekoe, ho tloha joalo ka lebaka la mocheso o phahameng oa 'mele ea bona (+42°C) Salmonella le likokoana-hloko tse ling ha li phele. Ka hona, sehlahisoa sena ha se khone ho fuoa phekolo e futhumatsang, e bolokang bohlokoa ba eona ba phepo e nepahetseng 'me e u lumella ho ja e tala.
Khoho
- Boteng ba vithamine D bo sebelisetsoa ho thibela lefu la ho fokola ha masapo le ho timetsoa ha meno ea meno, hape e na le thuso ho batho ba se nang monyetla oa ho qeta nako e lekaneng letsatsing.
- Liprotheine tse nkiloeng ka mokhoa o bonolo li thusa lipapaling le meleng ea kelello.
- Boteng ba lecithin (3 g lehe le le leng le nang le ts'ebetso ea letsatsi le letsatsi la 4-10 g) ho thusa sebete ho tlosa chefo le chefo, ho tloaelehile mosebetsi oa eona, hape ho thusa ho loantša tšelo ea "k'holeseterole e mpe" marakong a methapo ea mali. Lecithin e boetse e na le phello e ntle mosebetsing oa lisele tsa boko.
- Palo ea choline e hlahang liphatleng tse peli, ha e jeoa letsatsi le leng le le leng, e tla lekane ho thibela kankere ea matsoele ho basali.
- Ho ba teng ha folic acid ho tla ntlafatsa bophelo bo botle ba basali ba rerang ho ima, ho tla thusa ho etsa ngoana ea phetseng hantle, ho mo tsoala hantle le ho mo fepa.
- Niacin e thusa ho thehoa ha lisele tsa kokoana-hloko 'me e na le phello e ntle mosebetsing oa boko.
- Vithamine A e thusa ho thibela lefuba, ho sireletsa methapo ea optic le ho senya liphello tse bohloko tsa tikoloho.
- Ho hlokahala hore vithamine E le lute li sebetse ka tsela e tloaelehileng ea lipelo le methapo ea mali, hammoho le ho ntlafatsa pono.
Fumana hore na ho ka khoneha ho fokotsa mahe a khōhō, mahe a linku ke eng e hlokahalang bakeng sa mahe a khōhō.
Ke habohlokoa! Ha li bapisoa le mahe a linkho, mahe a khoho ha a sireletsehe linaheng tsa 'ona tse tala ka lebaka la tšoso ea ho senya le Salmonella, ka hona, ba lokela ho hlatsoa ka sesepa le lijo le ho pheha bonyane metsotso e 10 pele ba sebelisoa.
Kopo ea ho pheha
Lefatšeng la ho pheha likhaha mahe a ba le sebaka sa pele sa tlhompho har'a lihlahisoa tse tšoanang. Ba ntse ba tsebahala har'a ba phehileng.
Ho tla ba molemo ho uena ho fumana hore na o ka noa kapa o ja mahe a maholo, ho tseba hore na mahe a le lapeng a ncha hokae, ke hobane'ng ha u fumana mahe a mabeli a yolk.
Tse ling tsa litsela tsa ho sebelisa lihlahisoa tsena tse nyenyane:
- ho bata, hot appetizers (sandwiches, salads, toasts);
- e le karolo ea lisoso tsa nama, tlhapi le meroho;
- bakeng sa ho pheha metsi le ho hloekisa lithuto tsa pele;
- bakeng sa ho baka leha e le efe (ka karolelano ea khōhō e le 'ngoe ka likoekoe tse 4);
- e le karolo ea lijo tse entsoeng ka lebese;
- ho lokisetsa mayonnaise;
- e le karolo ea lino tse jeoang (egg cocktail, joalo-joalo);
- li-omelette le mahe a koetsoeng;
- mahe a phehiloeng a phehiloeng ka har'a brine e rarahaneng.
Lihlahisoa tsa likhoho li boetse li sebelisoa haholo lijong tsa lefatše 'me ke lihlahisoa tsa bohlokoa. 
Lethathamo la lijana, lijo tse ling tsa mahe a khoho:
- lehe le phehiloeng, mahe a emetsoeng le mahe a pholileng;
- mahe a phehiloeng;
- ka hlama;
- custard cake;
- li-biscuits;
- ka salate;
- eggnog;
- li-meringue tse fapaneng le li-souffles;
- sandwich;
- li-cocktails;
- mahe a khethiloeng;
- lijo tsa setso le borscht;
- tranelate sopho;
- ha ho etsoa litlolo tsa nama;
- yolk e le lijo tse tlatsetsang bakeng sa ngoana selemong sa pele sa bophelo.
Na ua tseba? Turkey, ka 2010, nakong ea mokete oa Letsatsi la Lefatše la Mantsiboea, omelette ea lihora tse peli le halofo e phehiloe lihora tse peli le halofo, e neng e hloka mahe a khōlo a fetang 100 000 le lithane tse 430 tsa oli.
Qetello
Ha re nahana ka sohle se boletsoeng ka holimo, re hatisa hore ha ho na phapang e kholo ka karolelano ea limatlafatsi pakeng tsa likoekoe le lihlahisoa tsa likhoho. Ho ba teng ha li-vithamine le liminerale tse hlokahalang lihlahisoa tse peli ho ba etsa sehlahisoa se ikhethang sa lijo.
Hape, ho khella fatše ha lihlahisoa ka bobeli ho batla ho lekana. Ho ntse ho e-na le likarolo tse ling tse molemo ho li-qua ho feta mahe a khoho, mohlala, li-amino acid tse bohlokoa, empa likoekoe li le tlase ka mafura a mahe a mahe.
Ke habohlokoa ho hopola hore lihlahisoa tsena li ka tlisa molemo ka ho fetisisa feela ka tšebeliso e itekanetseng le e hlokolosi le ka mor'a ho buisana le ngaka ea teng, kaha ba ka ba le litemoso tse itseng le ho se mamellane ka bomong.
