(Tadawsa): issin 10 n yibaɣuren ara ibeddlen tudert-ik ma teǧǧiḍ ssker.

Qqaren At zik win yebɣan yeqqar amek, win ur nebɣi yeqqar ulamek.

D tidet ahat yewεer ɣef yiwen ad yerfed rray ad iwexxer ɣef tuččit n ssker, acku mačči d ayen isehlen. Ladɣa i win i t-iḥemmlen i t-yennumen. Meεna m’ara teḥsuḍ belli d tazmert-ik i yellan di turart, lebɣi-k i ubeddel ad yesseɣleb ɣef lebɣi-k i tuččit. Ad tferneḍ tazmert axir n tuḍna timḥettemt sya ɣer sdat.

Γef leḥsab n uɣmis “times of India”, win iwexxren ɣef ssker ad yeslek seg ddeqs n waṭṭanen, ad yenqes di lmizan, yerna ad ibeddel tudert-ik s lekmal.

Walit yid-neɣ ibaɣuren n uwexxer ɣef ssker

1) yessenqas amahi n tuḍna n waṭṭan n uxenẓir

(tabeεεuct) Di tfekka-nneɣ nesεa tisilululin n waṭṭan-a. Tineggura-ya ḥemmlent ssker gemmunt deg-s. Ma d awexxer ɣef ssker ineqq-itent. Daymi i ttwessin yimsujjiyen d yimussnawen n tdawsa medden ad wexxren ɣef ssker.

2) Ad yennerni ɣur-k uḥulfu n tumert, ad yenqes tteqlaq i k-iteṭṭfen

Win iwexxren ɣef ssker, ad iwenneε uswir n uglikuz (glucose) deg yidammen-is. D ayen ara yeǧǧen amdan yettḥussu s tumert d wallaɣ yersen deg ass-is. Dɣa ma yesεedda umdan ass yelhan, ula d iḍes ad as-d-yass lihlih. War ma nettu, win yesṭuqquten tiẓiḍanin, iseεεu afud s zzyada. Ula d iḍes ur as-d-yettrusu ara.

3) ad yenqes umihi n tezɣent n ul (crise cardiaque)

Win yesṭuqquten ssker s wakud ad t-yeṭṭef waṭṭan n ssker (le diabete). Rnu ɣer waya, yettuɣal umdan d umufay, iseεεu tassemt deg tfekka-s. Dɣa tassemt-a txelleq-d uguren am talayt n waddad n yidammen akked kulistirul ( cholestérol ) deg yidammen. D ayen izemmren ad d-yawi tazɣent n ul i umdan.

4) ad yenqes uḥulfu n llaz, ad yenqes di lmizan

Akken i neẓra ssker yettruzu s sshala di tfekka. Neɣ s unamek wayeḍ ur yewεir ara i usefsi di tfekka-nneɣ. Yerna tuččit n tẓiḍanin tessalay addad n ssker deg yidammen. Ihi amdan itetten buhan n ssker yettḥussu s llaz s uɣiwel, acku ssker-a ifessi s sshala. Tuččit-nni war leḥsab d lqid tettawi-d tujit. Γef waya yewwi-d ɣef umdan ad yečč ayen yelhan, yerna ur irennu ara nnig n wayen ilaqen bac ad yenqes di lmizan.

5) ad yenqes umihi n tuḍna n tasa

Win iwexxren ɣef ssker, ad yenqes di lmizan, ad tettwikkes tassemt seg tfekka-s. Ladɣa tassemt itezzin i wul akked tasa. D ayen ara k-iḍemmnen tazmert n tmedwaxelt-ik.

6) Ad yenqes uεdaz d facal

Acḥal n tikkal i d-tekkreḍ seg usu teεyiḍ kečč acemma ur texdimeḍ, neɣ i tḥulfaḍ i taẓayt deg yiḍarren-ik kečč ur terfideḍ tiqqit. Annect-a akk tamentilt-is d ssker-nni izaden deg yidammen-ik. Meḥsub deg ddurt tamezwarut ideg ara tḥebseḍ ssker ad twaliḍ addad-ik n tezmert ibeddel. Ad tḥusseḍ i tezmert ugar, ad tqeddceḍ ugar.

7) ula d aqerruy-ik ad ires

Tḍerru yid-k tikwal tebɣiḍ ad txedmeḍ lḥaǧa meεna ur tesriseḍ ara aqerru-k ɣur-s neɣ ur iris ara leεqel-ik. Am leqraya, neɣ tira, tikwal ur tguzzuḍ ara ula d ayen illan d ushil. Axater ur iris ara leεqel-ik. Beεεed ɣef ssker ad tafeḍ iman-ik.

8) Awexxer n temɣer

Amdan yeṭṭuqten ɣas meẓẓi di leεmer yettban-d meqqer. Acku taglimt-is tettimɣur s sshala. Yerna tuččit n ssker tesruḥay i tfakka ayen umu qqaren ( la collagène) i yeswexxiren temɣer.

9) ad iruḥ uεebbuḍ

Neẓra akk belli tassemt tḥemmel aεebbuḍ. Ladɣa ɣur wid yettuqten, ttbanen-d iεebbaḍ-nsen i lebεid. Rnu i ucmat i ttcemmiten tafakka n umdan, ula d tazmert-nsen ur tsellek ara. Tettawi-as-d myal aṭṭan. Ihi d tagnit i win yebɣan ad yesεu tafakka lεali, ad yekkes ssker, ad yernu cwiṭ n waddal.

10) tudert ɣezzifen

Ma yella At zik teddren xilla, acku imir-n ur ssinen tiqaqacin i nessen nekkni ass-a. Ddren s zzit uzemmur, tazart, awren n yirden, seksu n temẓin, d tammemt taḥrurt. Imir-n ulac aṭṭanen i yellan ass-a, imir-n ssker ur tesseqdacen ara s buhan. Ihi i win yebɣan ad yidir tudert mebla uguren, tudert n tezmert d tumert, ad iwexxer ɣef ssker.