Aḥric ameẓẓyan i iman-ik

Amsefrak n usuffeɣ n yimeslayen

Ḍfer asuddes yessers. Kra n tesdatin n tusedda, s leṛwaya-ik.

Baṭel akken ma yella · Ulac amiḍan · Ulac adver

Aẓru amecṭuḥ azegzaw yettifli ɣef yizruyen ifessasen

Mi ara theggiḍ

5:00

Asḥebbes n usnusum yettwakkes mi ara tḥebseḍ neɣ tfakeḍ.

Fren asuddes

Suffeɣ s leḥnana, ssed-d kra n yirri nniḍen, sakin suffeɣ yessers uɣar. Akud-agi yeǧhed d amedya kan, mačči d asuddes n uɛraḍ amezwaru.

Tanzagt

Asewḥel yella deg kra n yiminigen izirazen; imassanen ur t-yesɛin ara ad qqimen s ususam.

Mi ara theggiḍ

5:00

Ḥbes ma iɣli-k uqerruy neɣ ur tettḥul ara s leḥna. Uɣal suffeɣ s umekti amagnu. Ur tɛerreḍ ara aḥbas n yirri. Aya mačči d aselmed n ṣṣeḥḥa.

Mi yuli usebter-agi, amsefrak n usuffeɣ, amsefrak akked tiɣenǧawin ad uraren bla tuqqna deg iccer-agi. Ales asali neɣ ldi asebter nniḍen yesra tuqqna.

Amsefrak isemter akud iɛeddan. Iccaren n tɣalṭin zemren ad ɛeṭṭlen isallen; eǧǧ iccer yeldi i yiskanen.

Aseklas-ik n tɣimiwin

Ulac tiɣimiwin yettwaseklesen. Ulac ayen ilaqen ad tɛiqbeḍ.

Kra n usegzi. Kra n yilugan.

Goyal akked yimdukkal-is (2014) sneqden 47 n yisekkilen yettwasudden s random, s 3,515 n yimdanen. Ufan asefrek s wudem alemmas i usenqes n leḥru (amḍan n usemẓi 0.38 deg 8 n yimalas) akked uḥezzen (0.30), maca asegzi yuder neɣ ur yeččur ara i tmuɣli, iḍes akked lḥala yelhan. Ɣer-sen d ahilen, mačči d asekyed n umsefrak-agi.

Goyal et al., JAMA Internal Medicine (2014)

Deg yiwen n uɛraḍ n yiwen n wayyur, Balban akked yimdukkal-is (2023) ufan belli 5 n tesdatin n wass n usuffeɣ n tɣelli s umḍiq snernant lḥala yelhan ugar n tmedyazt n tmuɣli. Ulac abeddel yettwasgizren deg umẓan n teɣzi n wul neɣ leḥru n tmagit. Yiwen n uɛraḍ d sebba i umuɣal, mačči d lemɛahda.

Balban et al., Cell Reports Medicine (2023)