Daɣ awa s addobat ad iliɣir torhinna-nin?
Illan ti haratan ajjotnen addobat nen ad ikrichan torhinna net Eqal assohen erem ən iruman ajətnen ad ajarawən wa ilan aśahat wa ogaran təmɣare ye awen. Ehan eqal santo ən assexat nanaɣ əd taɣisa əd igitan nanaɣ dǎɣ dak əšiɣilan.  1) Akayad n efew wan tafukt s ijjit n ajjama daɣ iwityan win 30-60 n amasuɣil Ijja awen darat alham, dat egadal ən tafuk. A fal tifalam data albas tolas arha ad tifalam, afal efew eɣnan tolas idal s ajjama alwaq wa id tifalam albas Daɣ alwaq wa id eqqal azzaman wan efew war n ila tijililwăyen: akayad n tafukt daɣ albas d tamădrit i 10 n minut; alwaq wa id eqqal azzaman wan tijililwăyen: 20 n minut; alwaq wa id eqqal azzaman wan tijililwăyen i 30 har 60 n minut A fal tizzaɣat dagh edag ilan efew andarran, ammiyaz id simulator n efew n amass Wǎr tǎssǎdǎm sǎr-i-dǎlǎt fǎl tǎssǎr-a-sǎr-i a fal addobǎtǎt a ti-dǎlǎdǎm, mušăm lentil tan n kontakt d alwaqan n-ajjuj n-ajjuj War ilzam ad akkim tafukt tolas kala war eha ach-ak n efew iyyan iknan assahat i akayad Awen, war addobat ad issisilmad chapelet, alwala tan win tafukt d ag-az daɣ telay tolas arhan ad isammuti alwaq n alwaq n alwaq net  2) Ikk-ad daɣ azzaman olahan hak hak hak tolas eha ach-ak alwaq wa id tissinta tarha-n-as. Aśuhu ən samando ən samando ən samando ən samando əd ugiš ən samando eqal iyan əsiknitan wi nadinat əganen dǎɣ 3 ən ahazan əd waradoben adigin adigin adigin agudendǎɣ.  3) Assahat kafein daɣ 8-10 n alwaq wan alwaq wan ihinzan  4) Assahat n akayad n efew olaɣan - hullan efew n afalla olaɣan jir 10 n alasal d 4 n albas Awen eqqal achareɣa raqqis: exdam s efew n artificial a fal ilzam i ad eqqim d ammutăy s alɣafiat daɣ iḍ Blue blocker tan addoben ad alxdaman daɣ iḍ mucham har ajjudi idassan efew tan Akayad n efew wa olaɣan n dumu tan fuk eqqal muchakil i sistem n taɣissa n taɣissa Edag wan tasanfut d ayor aqqalan a olaɣan  5) Iddikud n ifrusan n alwaq wan taghin n 90 n minut meɣ war eha ifrusan fuk  6) A fal tijja ɣur tiɣis daɣ ammas n iḍ (awen eqqalan harkuk alwaq iyyan daɣ iḍ fuk) mucham war addobed a tan id aginfu, asiwad fal NSDR alwaq wa id tijja ɣur tiɣis  7) Ijja edag wan ehan wa daɣ itagu takusse d ehan wan ehan wan ehan wan ehan tolas ijjan fal blanket tan wi addobat nen at-w-akf-en Tamadrit ən taɣisa tarha ad assəmutiy as 1 har 3 degré fal adigin ašaɣal ad iqqim dǎɣ ehan. Ewayan ən takusse ən taɣisa eqal iyan əšiɣil ən təmuqunt. Daɣ awen, erha ehan iness i ad eqqil ahusken tolas assuji iddikud tan alxidmat s immik wa s ilzam A fal eqqal a chajren ilzam ti ad axadam s amukin tolas awen eqqal a ojjaran afanaz n blanket tan alwaq wa id chajret hullan  8) Asissigdah n alkol isasassar iddikud n eɣanni Chund awa ijjan imudaran ajjotnen win ehan  9) Ilyadan ilanat derhan n ehan amuttiyan daɣ azzaman Əmigridan dǎɣ əšiɣil. Adobatnen adiqilan imarhanen ən šinawan dǎɣ 15 elan mašan aqalan "adinat ən šinawan" dǎɣ ugud wa ogaran təmɣire meɣ adigmadan 6 əsətoyan ən šinawan dǎɣ ehandag əd 7 har 8 dǎɣ hiškan. Ad izlay s almaɣna