Issinet 10 n tuččiyin yettḍurrun nezzeh ajeεbub ameqqran

Ama telliḍ seg wid yesεan aṭṭan n ujeεbub ameqqran neɣ uhu, yewwi-d fell-ak ad tettixxireḍ tikwal i tuččiyin-a ɣef leḥsab n yimsujjiyen.

Ladɣa igumma akked tidal yesεan lexyuḍ ur nfessi ( fibres insolubles ), d nutni i yessufayen ajeεbub ameqqran.

1) Lxux d teffaḥ

Igumma-agi ɣas sεan aman, sεan abaɣur i tezmert.
Meεna seg tama-tayeḍ, sεan deg yiclem-nsen lexyuḍ ur nfessi, daymi i yettcuffu seg-sen ujeεbub.

2) Iɣi d wudi

Akken i neẓra, am wudi, am yiɣi, ineggura-a sεan bezzaf n mjallaj ( gras), daymi i d-snulfayen bezzaf n wuguren i wid yesεan aṭṭan n ujeεbub.

3) Ayen akk yeqlan di zzit

Anwa deg-neɣ ur nḥemmel lbaṭaṭa neɣ d aksum yeqlan. Lameεna zzit yeqlan s umata ur ilaq ara, imi yessufay ajeεbub.
Ihi ɣas ad yili yiwen s tezmert-is, imsujjiyen qqaren-d belli ur yelha lqelyan i tezmert n wemdan.

4) Lqahwa d wayen yesεan kafiyin (caféine)”

Γas ma yella lqehwa d tin yesεan abaɣur, ladɣa i uwessawki n wallaɣ, lameεna i wid yesεan aṭṭan n ujeεbub ur d-asen-tlaq ara. Ayagi imi tessezrab aman n tasa, ihi ttherriken yijeεbuben, yettili-d leqriḥ.

5) Uẓẓimen (jus) yesεan lgaz

Isem-nsen yemmal-d acimi i ttḍurrun, ayen akk yesεan lgaz, yessufay ajeεbub.

6) Aẓalim (lebṣel) akked teskert

Ddeqs n wid yesεan aṭṭan n ujeεbub i aɣ-d-iwekkden belli lebṣel d teskert ttḍurrun-ten. Γef leḥsab n tussna, ayagi sseba-s d “carbohydrate” i sεan.

7) Aksum azeggaɣ

Aksum n uzger d win n ukrar sεan bezzaf n mjallaj neɣ n tassemt, d ayen i yeǧǧan imussnawen n tezmert ttweṣṣin imdanen ad asen-wexxren.
D umkan-nsen dɣa, yezmer ad yečč yiwen aksum n uyaẓiḍ d lḥut.

8) Llubya d leεḍeṣ yeqquren

Γas ma sεan aṭas n tiprutinin( protéines ) d wuzzal, lameεna seg tama-nniḍen sεan lgaz. Ihi ur laqen ara i wid yuḍnen ajeεbub, imi ssufayen-ten

9) Tuččit taqerḥant

Taneggarut-a txelleq-d wazi( leḥriq ) neɣ tirɣi deg tεebbuṭ n wemdan. Ula d ijeεbuben imecṭuḥen imir-n ttḥerriken, ɣef wayagi i d-yettili leqriḥ deg ujeεbub ameqqran.

10) Tiẓiḍanin neɣ tigatutin

Tineggura-a ddeqs b yisufar i ixellḍen deg-sent, am uyefki, zzit, tamtunt, ssker. Ayagi yessdebdib taεebbuṭ n wemdan, ixelleq-d leqriḥdeg ujeεbub.
Γef waya i ttweṣṣin yemsujjiyen amdan i wakken ur yettkettir ara deg-sent.