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Ttlat 28 Mayyu 2024

Mli ttuɣa ssnen min deg-s di tmensixt!

Tamensixt zi tfellaḥt i yellan di arrif, maca s wawal n yeqdimen: “ttuɣa nettic-itt i lmal waha” Maca tamensixt deg-s aṭṭas n nnfeɛ i sseḥḥet-nneɣ. Cwayt zi min umi tsellaḥ, a x-as nessiwel ass-a.

Mayemmi tessbeḥ tmensixt?

Tamensixt, i yettwassnen s Avena sativa,  d ij n weklasi n tfellaḥt deg-s drust n glutan. Tamensixt tettmecca d aqcur, am iyercal niɣ anexxal. tettemsebḍa jer tenni yegḍarn, taleqqaɣt, d tenni ifessyen. Nettat d taḥebbuct i kemlen (Whole grain). 

Deg umaḍal, tamensixt tettessur aked waman, niɣ d aceffay, tettmecca am ssakuk, niɣ teqqur d Porridge, Overnight Oats, ittwagga zeg-s uɣi. Amen la d aren.

Tamensixt teccur s Inzizen iseccayen (Dietary fiber), lmeɛden ( Magnisyum, Fusfur, Uzzal, Zzenk) d waṭṭas n yeklusa n ivitaminen. Amen teccur s ivitaminen B1 d B6. Mala nessemqudda-tt aked yeklusa-nniḍen n waren. Ad tt-naf teccur kṭer zeg-sen qaɛ s wepruṭin. Deg-s drust n zziyt. Min tt-ittejjan tessbaḥ i sseḥḥet.

Tamensixt deg-s ij n weklasi n inzizen iseccayen qqaren-as Beta-Glucan, wa ineffeɛ rrimt aṭṭas. Ishekkʷa ssekkʷar d ukulisṭirul. Amen yessjawan, ittettef x wul (ittɣima utarras yejjiwen), Ɛawed zeg-s ttrebbanṭ baktiryat isebḥen n wadan. 

Beta-Glucan itteg ij n weklasi n ddessaq, ittejja stumaɣu wer ittixwi deɣya. Manaya ittejja-neɣ nejjiwen aṭṭas n lweqt. Nettet drust deg wass. 

Xmi ttazɣen d xmi ttazlen wadan.

Tamensixt zi ddwawat n tmurt isxeddamen legnus zi zik, maḥend ad sgenfan ca n lehlakat n uɛddis. Iwdan yemɣarn kṭer, aṭṭas zeg-s stumaɣu-nsen wer issexdim macca. Uca ttazɣen-as wadan. 

Mala newca-sen min issxekkʷan stumaɣu s lewjaɛ, ataf a ten-iḍerr aṭṭas. Minzi issexwa kid-s ivitaminen, ɛawed ataf zemmaren ad neqsen aṭṭas. 

Suya iwdan ihelken zi stumaɣu niɣ zeg wadan. Tetten aqcur n tamensi ineqqeɛ deg waman. Aman-nni ittemselsaqen, ttɛawanen aṭṭas ɣar usexwi n wadan. Amek izemmar uterras ad yegg aqcur n tmensixt di teḥrirt, niɣ di yuɣurt. 

Aqcur n tmensixt issrayyaḥ adan, isneqqas nnefs deg uɛeddis, ittekkes lewjaɛ. Suyenni ttwessan zeg-s aṭṭas n yeḍbiben i yewdan ittcetkan zeg uɛddis.

Tamenxit tɛeddel ssekkʷar.

Iwdan ihelken s Ssekkʷar, a ten-tenfaɛ tmensixt, minzi nettat wer tessgeɛɛid ca ssekkʷar deɣya deg idammen. Ssekkʷar n tmensixt ittɛeṭṭara wer ixeddem. Karbuhidrat-nnes mxumblen aṭṭas. Ixessa rrimet a ten-tessefsi d amezwar.

Xmi ssekkʷar ittgaɛɛad cwayt cwayt, ittejja inarfeḍ wer dd-ixeddem ca aṭṭas n wansulin. Din aṭṭas n trezzutin ufint belli Tamensixt d min zeg-s ixellqen, ttɛawanent ɣer usehwi n ssekkʷar. Maca imehlak ixessa qbel ma ad ɛayaren ad ggen ddwa i yixef-nsen, ixessa ad ssiwlen aked weḍbib d amezwar.  

Sspurt d wepruṭin!

Aṭṭas n yewdan itteggen arryaḍa, tteḥwajan apruṭin maḥend ad ssemɣaren pursu-nsen. Tamensixt nettat deg-s 12g n wepruṭin di 100g. Suyenni aṭṭas n yewdan ittexsen ad sneqsen deg weksum, (niɣ a x-as ksen) terran-tet deg wemkan-nnsen. Apruṭin-a deg-s 12 n Amino isemmaɣen.

Suya nettaf iwdan n sspurt i yessnen manaya, wer ttejjin mamek wer das-tteggen i tmensixt, tessuren-tet aked maccat-nniḍen idi yella ibitaminen d wepruṭin, maḥend a dasen-tewc jjehd mliḥ.

I wul d iẓewran. 

Beta-Glucan ismuna isemmaɣen n yiẓi. manaya isshekkʷa kulistirul. Wi ittetten 70g n weqcur n tmensixt (tettawi-dd 3g n Beta-Glucan) ataf ad yeɛdel akulistirul-nnes, amek iḥeṭṭa iẓewran d wul 

Ivitaminen n B i deg-s di tmensixt, (b1 d b6 ɛad kṭer). Ina sebḥen i iẓewran (Nerve), lami ssuren aked maɣnisyum ɛad kṭer. Atarras mala deg-s imunas, niɣ yerjef s ca, yecna mala ittett aqcur n tmensixt x ssbaḥ. Deg-sen ɛawed Biotin d Silisyum, ina sebḥen i waccaren, ssemḥaḍen acewwaf.

Tamensixt tessbaḥ aṭṭas i sseḥḥet, Neccin di Arrif nzemmar a zeg-s aṭṭas n maccat d jjdid, amek nzemmar a zeg-s nelmed maccat wer tent-nessin, qatent ɣer legnus-nniḍen. Aked uceffay, niɣ aked waman-nnes beɛda.

Iḍa, iwdan i ked wer dd-ittis uɣi aceffay, niɣ inni itteddren Vegan, sessen Aɣi n tmensixt, niɣ tteggen-t di lqehwa. Amen inni wer iqebblen Glutan, tteggʷen-tet d aɣrum.

Talawin

  • (Delgado G, Kleber ME, Krämer BK, et al.: Dietary Intervention with Oatmeal in Patients with uncontrolled Type 2 Diabetes Mellitus – A Crossover Study. Exp Clin Endocrinol Diabetes. 2019; 127(9): 623-629. doi:10.1055/a-0677-6068.)
  • Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21. doi: 10.3945/ajcn.114.086108. Epub 2014 Oct 15. PMID: 25411276; PMCID: PMC5394769.

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Aqelɛi
Abdelmajid Akalai

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