Acimi i ilaq ad nečč igumma d tidal myal ass

Ulac d acu i yesεan azal ɣur wemdan ugar, am tezmert-is. I wakken dɣa ad tt-yeḥrez, yewwi-d fell-as ad yečč tuččit iwulmen, tin yeɣɣentren s ivitaminen.

Ama d igumma neɣ d tidal, ur ilaq ad yesmeḥ yiwen deg-sen. Ayagi imi, sεant ivataminen d lexyuḍ ( fibres ), ḥerrzen tazmert n wul, ttḥuddun mgal n waṭṭan uxenẓir. Rnu i waya, amdan yettɣimi meẓẓi, ur yettimɣur ara s uɣiwel.

Γef waya dɣa, i nεemmed newwi-awen-d abaɣur n kra n tidal d yigumma:

Igumma isemmamem am ( tcina, lqares…….), sεan avitamin C. Aneggaru-a, yettak-d afud i tfekka, yettḥuddu ɣef tfekka mgal aṭṭanen.

Seg yigumma i yesεan daɣen avitamin C lkiwi i yelhan nezzeh i userreḥ n tεebbuḍt.

Am akken i tzemrem ad teččem ifelfel azeggaɣ imi yesεa avitamin C.

Ma yella d ayen yesεan avitamin B tzemrem ad tfernem: lbanan i yesεan avitamin B6, d B8. Ivitaminen-a, ttεawanen ul, tḥuddun ɣef tezmert n wallaɣ n umdan.

Avitamin E seg tama-s, yelha mgal n tteqlaq d temɣer n tsilulin n wemdan, yettḥuddu ɣef waṭṭan n wul. Am akken yelha i usegmu n tegzi, d ucebbeḥ n weglim n umdan. Ad t-naf dɣa, deg lezyutat, am zzit n lluz, d zzit ugusim.

I tezmert n yiɣsan akked tuɣmas-nwen, yelha ad teččem ayen yesεan avitamin D, am lḥut s zzit uzemmur, ayen yellan d iyefki…. I yisalli, ula d iɣimi i yeṭṭij yelha.

Ma yella d avitamin A yettili deg yigumma d tidal yettmilen ɣer tewreɣ am zrudiyya, lmecmac…..

Ḥadret tazmert-nwen imi d tin i d agerruj-nwen.