Aṭṭas n yiwdan ig ittetten aɣẓaẓ, zzag-s lluz, taɣyayt… Ttettent midden minzi tettas-d d tmiẓiḍt x yiles. Waxxa din ca zzag-sen qqaren belli aɣẓaẓ izemmer ad irni si seḥḥet minzi dag-s aṭṭas n tadunt ideqqsen. Zeg ijjen uɣezdis nniḍen, nnant ca n trezzutin belli tadunt-nni ideqqsen i dag-s deg weɣẓaẓ tessbeḥ. Minzi teccur s Omega 3.
Yecna i iḥenjiren d temɣarin i yeksin s ddiset
waxxa tadunt-nni ideqqsen tewweḍ ca n 60% deg weɣẓaẓ ameknaw taɣyayt. Maca nnfeɛ-nnes ktar zi ddruriyt-nnes. Aɣẓaẓ nettat d aɣbal n ibiṭaminen, Ipruṭinen d lmeɛden. Dag-s ca n tmeslayin timeqqranin aknaw akalsyum. Lluz netta dag-s ca n 250 mlg n ukalsyum di mkul 100 gram zzag-s. Netta d ijjen tsemkta yessbeḥ itticc i arrimet akalsyum i isebḥen i yexsan n iḥenjiren d temɣarin i yellan s ddiset. Aɣẓaẓ dag-s ula d uzzal ineffɛen i yexsan, i yenn ɣer llan ixsan ḍeɛcen.
Lfaydet n weɣẓaẓ d tameqqrant s waṭṭas ɛawed ɣer-s nnfeɛ x wul n bnadem d inerfeḍ-nnes. Mara teccid cwayt n weɣẓaẓ kur simana ad yiri d asebḥan maḥend a x-ak yeḥḍa zi laṭṭanat n wul, axenzir n uprustat d uxenzir n stumaɣu.
D ijjen rfaydet d tameqqrant
Imussnawen n tesdawit n Harverd Tamarikanit ttuɣa izzar-asen mlin-d lfaydet tameqqrant n weɣẓaẓ. Nnan-d ila aɣẓaẓ netta urid issenqas zeg ukulistirul zeg idammen waha. Maca netta irenni utniwksid (antioxydant). Mamec ittɛawad ɣer ugenfi n waṭṭas n lehlacat.
Min yecnan qaɛ di manaya, nettaf di tesdawit n Harvard, ttuɣa tticen i ca n yiwdan ad ccen aɣẓaẓ zi ca n 24% zi min tetten deg wass amen yekmel. Min ufin ? ufin belli netni urid seḥḥen, maca qqimen amenni. Ca zzag-sen ɛad inqess di seḥḥet-nnes.
Cc aɣẓaẓ zi rweqt ɣer tenniḍen
Mala nessen mamec ɣa negg a necc aɣẓaẓ ataf ad aneɣ-yenfeɛ aṭṭas. Minzi aɣẓaẓ dag-s drus n waman maca yessur s ipruṭinen d sekkwar. Merra min dag-s ideqqes s min ineffɛen i ddat n bnadem. S uya qqaren ixess war dji ad t-tecced ar ɣa tejjiwned minzi ataf wer tzemmred ad tecced maccat nniḍen. Mala texsed wer tseḥḥid ca aṭṭas, ataf wer dag-s walu mala teccid ijjen tɣenjayt n weɣẓaẓ kul ass niɣ drus zzag-s kul simana. Minzi mala tkeṭṭred zzag-s ɛawed qa ataf a cek-iḍerr minzi iccur s ikaluriten.
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