Aṭṭas n twalatin, bnadem ittaḥel aṭṭas deg wussan n tejrest. Iddakk°al wer ixeddem bu mliḥ. Maca bnadem mala issen min ɣa yecc, izemmer ad yexdem mliḥ. Manaya nnehla aterras ma iswa lqehwa. D manaya ig iqqar usinag n Focus Aliman.
D amezwaru : ɣebba Ikarbuhidraten
Tamkant tanifasit deg wadji n bnadem tetteḥwaja ikarbuhidraten maḥend ad texdem mliḥ. Ikarbuhidraten-nni nzemmer ad ten-naf di tmensixt, niɣ deg imendi. D yina ig itticen i wadji bnadem aṭṭas n tezmart. Maca aqqa aren acemlal waxxa ittic cwayt n inirji, maca weridummi ca aṭṭas.
Wis tnayen : Tisemmamin n Umiga 3
Umiga3 ittɛawan-aneɣ aṭṭas ɣer welmad n deɣya. Adji ad yili yefsus. Bnadem ad itteɛqal mliḥ. Ɛawed qa ttɛawan ul ad yexdem mliḥ. Umiga 3 aqqa-t deg iselman, aqqat ɛawed deg weɣzaz (taɣyayt, lluz…).
Wis tlata : Cc lxuḍret mliḥ.
Ibiṭaminen aqqa-yen aṭṭas di lxuḍret. Imeggura-ya tejjan ssekk°ar ad yeqqim deg uswir-nnes deg idammen. Tejjan aterras ad yili mliḥ di tdusi-nnes. Minzi lxuḍret shekkwan akulistirul zi arrimet. Leɛdes d ijjen macca d tasebḥant ig izemmer bnadem ad t-yecc.
Ameggaru: Wer tceṭṭar deg waman .
Aman ikessi 75% zeg walli n bnadem. Mala tesessed drus n waman ataf wer tzemmared ad tfekkred mliḥ. Bnadem itteḥwaja zi tnayen ar tlata yetru n waman deg wass. Maḥend alli-nneɣ ad iksi min iḥwaj.
