Amek nessen, inni ixsen ad sneqsen cwayt zeg uɛeddis, ixess-asen ad aggʷjen i macca i yeccuren s ikarbuhidraten. Ufin luxa ijjen marka n nnca i izemmren ad aneɣ-issenqes zi lwezen; maca mala neḍfar ijjen tḥilat. Min teɛna ta?
Ceɛryat, baṭaṭa d warruz d markat n macca i ttetten iwdan qbala. Maca s minzi dag-sen aṭṭas ikarbuhidraten di furma n nnca, s uyenni i nettseḥḥa. Maca ijjen tɣuri yalleh amenɛad i tettwagg di tesɣunt n “Nature Metabolism”, yus-d jjurnal n “Die Welt” Aliman ifser ayenni, uca nnan-d ijjen tḥilat d tameẓẓyant i izemmren macca-nni wer tseḥḥi ca.
Malla tettetted ikarbuhidraten kul ass di umi neqqar “nnca ittnezbayen“, i yettlin xminni i nessesmiḍ macca awerni i usnenni-nnes, manaya izemmer ad ak-issenqes zeg uɛeddis. Amek nnan iḍbiben zi Cangahay, ɛlaḥsab mani teffeɣ ijjen teɣri i yettwaggen x 37 n umehluk seḥḥen aṭṭas.
Awerni i tmenya n simanat, wwḍen imehlak-a ɣer umi qqaren “nnca ittnezbayen” deg wudem-nnes amezdag, ittsemma 40 gram zzag-s. Zi senni, wer qqimen tteggen amenni i tmenya n simanat, ttuɣa wer ḍeffren ca imehlak ca n usistim n macca, tticen-asen macca tlata n twalatin i wass, i ttuɣa ttetten maḥend ad ḥḍan seḥḥet-nnsen.
Ca n twalatin ikarbuhidraten ttilin dag-sen ca n tḥebubin n sekkʷar tufridin, d ca n twalatin-nniḍen dag-sen tizegnan n ssekkʷar i yeqqnen ɣer ca n sslasel. Xenni ttɛeqqaben ɣer ssekkʷar d ameẓẓyan, s uya aya ittic aṭṭas n inirji ittejja-ac tseḥḥed.
Maca mala tejjid cceɛreyat niɣ baṭaṭa d warruz ijjen wass zegga i tessnenned, xenni nnca-nni ittɛeqqab d “nnca ittnezbayen” amek nnan imerzuten icinweyen luxa di tɣuri-nni xenni i yettɛawan ɣer unqas n uɛeddis.