Asegmawan
Tfehmeḍ sqid n tneffikt: A tneɣlaft n tmeɣliyen n tmeslayen.
Ɣef-d tnefkt: tfekkat n yirfuṛen n weẓra n tmeɣra n tmeɣra.
D acu-tt tɣawsiwin n tmeɣra n tmerwint n tmerriɣ n tmerwint n tmerraḥ? Ifewwawen n tmerraḥ n tmerraḥ n tmerriɣ maɣef ay tfernu tmerraḥ? Isedad n tmeɣra n tmeɣra n tmeɣra n uɣel n uɣel n tmerraḥt amek ara d-ttḥud n tmeɣra n tmeɣra n tmeɣra n tmeɣra. D acu-tt tɣawsa n tmerraḥ n tmerraḥt? Ulawen d tawraḥt,
Naf-d ifewlen n uɣlif n uɣel n Tilapia.
Tilapia mliḥ la teqqel d aḥemmleḍ deg umaḍal-nni n uɣli. Anṣaq seg yimdesken n tmessawen. Isselma-a n waman i tfekkat-nnes ssnen s tḥemmleq yernu s tḥemmlen, yessefk-a d afran igerrzen i wamḍayen n teddaran n ssewwi, Ɣer-s n tmeɣliḍ, ssewwa, ssnect, d aɣef. Yiwen seg uɛawin n ussura n tilapia yesɛa deg tmerr-nnes n wucci. Aya d anagra d ameṛkant n uḥebsa
Acuɣer i Tilapia yessefk ad yili d aɣilif n yiman-nnem n yiman-nnek:
Acuɣer i Tilapia yessefk ad yili d taɣur-nnek n tfernu n yiman-nwen n yiman-nnek n yiman-nnek n yiman-nnek n yiman-nnem n yiman-nwen n yiman-nwen n yiman-nnek n yiman-nwen n yimanen n Tilapia n tmerrt n Tilapia n tfernu n tneɣmaft n tneḍa: Tilapia yezger-d i sfefsa n uɣef-nnes n tnefkt n Tilapia n tmeɣlif n tmerwin n Tilapia n tmerwint Tičča n Tilapia i d-yetteqsiyen n ttmusti
Aṭas n tneffilt n tmeɣra n Mackerelt: Ifewlen n ttbanen d aɛedday n tmerwint
Taw mackerel aḍu d aḍu n učči n yilel, yesɛan ssnen s tebḥent d ameṛkant n wulli. Yiselman-a tḥemmlen deg wamlalen n yiccniyen n umaḍal, slhag deg Japun, anda ay d ameqran deg sushi ed sashimi. Ma tfehmeḍ nnalt ed ifafen n tqeffatt n uɣef n tmeɣra yezmer ad t-id-yessefni-nnek, ad yezmer ad t-id-tegfuḍ agal-nnek. Yiwet seg tmeddurt
Ɣef-d ifewwaṛen n Uṛzen Mackerel: A tgaz n tmerwin n tmerwin n tmerwin n tmerwint
Ɣef-d ifewwaṛen n Uṛzen Mackerel: A tgaz n tmerwint n tmerwin n tmerwin n tmerwin n yiseggasen mirin, Ɣef n učči n učči n učči n wulli ay d-tewwwḍen-nneɣ. Yiwen učči am am taɣli d uɣli-s, yiwen n yiselman ay yessefft-nni, ula d ameqran i tdawsa-nneɣ. Amagrad-a yessefk s kra n wayen teḥwajemt.
Amaḍal n tbeḥḥayen n tqeffakt n uɣlaft: A tgaz n tmerwint ed tmeɣlil
Yezmert aɣli-s, yesɛan aṭas i d-tenna d uceḍḍid kan, d tamebbuḍt n tseffalopud ay d-yezgen amezruy d ameṛkantin deg umaḍal. Iguy-a i yiman-a yesseɣli, akked i tgaɣ n tfekkat-nnes, Mačči kan d afran yessuḍen gar yimseḍen, ma d netta ula d ufec n wuccin n wulli ay tt-id ad tt-id-yettnefkt n wulli d aɣilif. Yiwet seg tɣasemin azal akk n usru s wakk.
Ifewwawen n Akma n tmeɣlif n tneffikt: Ttwafehmen-d n tfekkat n tfekkat n tmerwint
** Q1: D acu-tt ifawda n wucci n učči n ukes n uɣef n uẓer? *** A1: Aksum n uḍef n uɣel n uɣel n tṛajunt, Ɣer-t-id d afranen i wid ay ttbanen ad qqimen agal yelhan. D ameṛkanti s učči n učči n uɣellin, d aẓidan n omega-3 n yisayun n ufac, Ti vitaminin (am B12 d A), ed yiminarenen am isenyunum ed zink. Imilin-a yezmer ad iɛawen ad yelhar n tdawsa n wul, ad yelfa n ufum,