ꯑꯩꯈꯣꯌꯅꯥ ꯄꯦꯟꯇ, ꯁ꯭ꯀꯥꯔꯠ ꯅꯠꯠꯔꯒꯥ ꯖꯤꯟꯁ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯀꯣꯀꯊꯛꯇꯥ ꯌꯦꯡꯏ꯫ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯀꯊꯛꯀꯤ ꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯨꯞꯅꯇꯒꯤ ꯄꯣꯠꯆꯩꯁꯤꯡ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ ꯍꯥꯌꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯉꯂꯕ꯭ꯔꯥ? ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯌꯥꯝꯅꯥ ꯃꯃꯜ ꯂꯩꯕꯥ, ꯃꯔꯨꯑꯣꯏꯕꯥ ꯏꯟꯗꯤꯀꯦꯇꯔ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯃꯥꯄꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯇꯥꯏꯞ 2 ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ, ꯍꯥꯏ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ, ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯈꯪꯗꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯄꯀꯅꯤ?
ꯊꯕꯛ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯗꯣꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯑꯁꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯇꯦꯞ ꯃꯦꯖꯔ ꯈꯛꯇꯅꯤ꯫ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
1. ꯑꯆꯨꯝꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯊꯤꯌꯨ: ꯑꯍꯥꯅꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯋꯥꯡꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯊꯤꯌꯨ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯤ꯫
2. ꯇꯦꯞ ꯑꯗꯨ ꯊꯝꯃꯨ: ꯍꯧꯖꯤꯛ ꯃꯥꯌꯄꯥꯀꯄꯥ ꯇꯦꯞ ꯑꯗꯨ ꯍꯤꯄꯐꯝ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯍꯤꯄꯐꯝ ꯂꯦꯚꯦꯂꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫ ꯇꯦꯞ ꯑꯗꯨ ꯃꯊꯛꯇꯒꯤꯁꯨ ꯆꯦꯠꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
3. ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ: ꯇꯦꯞ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯊꯃꯒꯅꯨ . ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯛꯂꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯊꯛꯇꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯥꯌꯄꯥꯀꯄꯥ ꯑꯗꯨ ꯂꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯨꯃꯊꯣꯛꯂꯣꯏꯗꯕꯅꯤ꯫ ꯁꯨꯞꯅꯇꯒꯤ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫
4. ꯃꯥꯌꯄꯥꯀꯄꯥ ꯑꯗꯨ ꯂꯧꯈꯠꯂꯨ: ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ, ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯦꯞ ꯑꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯅꯝꯕꯔ ꯑꯗꯨ ꯄꯥꯕꯥ꯫ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯁꯦꯡꯕꯥ ꯀꯣꯛ ꯅꯣꯟꯖꯕꯅꯤ꯫
ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯀꯌꯥꯝ ꯌꯥꯝꯅꯥ ꯐꯦꯠ ꯂꯩꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯆꯥꯡꯌꯦꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯕꯦꯂꯤ ꯐꯦꯠ ꯑꯁꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯀꯧꯕꯥ ꯃꯈꯜ ꯑꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏ꯫
ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯚꯔ ꯑꯃꯁꯨꯡ ꯄꯦꯅꯛꯔꯤꯑꯦꯖꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯤꯕꯥ ꯐꯦꯇꯀꯤ ꯑꯊꯣꯠꯄꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯈꯜ ꯑꯁꯤꯒꯤ ꯐꯦꯠ ꯑꯁꯤ ꯃꯐꯃꯗꯨꯗꯥ ꯂꯩꯕꯥ ꯅꯠꯇꯦ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯗꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯁꯨꯡ ꯀꯦꯃꯤꯀꯦꯂꯁꯤꯡ ꯊꯥꯗꯣꯀꯏ ꯃꯗꯨꯅꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯍꯧꯖꯤꯛ ꯆꯠꯊꯔꯤꯕꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯨꯝꯕꯥ ꯀ꯭ꯔꯣꯅꯤꯛ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯔꯝ ꯑꯃꯅꯤ꯫
ꯃꯁꯤꯒꯤ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯑꯁꯤ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯆꯤꯅꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯤꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯏꯅꯁꯨꯂꯤꯅꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯔꯦꯁꯄꯣꯟꯁ ꯍꯟꯊꯔꯀꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯏꯅꯁꯨꯂꯤꯟ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯃꯁꯤꯒꯤ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯅꯥ ꯇꯨꯡꯗꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯥꯀꯄꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯅꯤ꯫
ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯑꯍꯦꯅꯕꯥ ꯕꯦꯂꯤ ꯐꯦꯠꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯋꯥꯡꯕꯥ, ꯕ꯭ꯂꯗ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯋꯥꯡꯅꯥ ꯂꯩꯕꯥ, ꯑꯃꯁꯨꯡ ꯐꯦꯇꯤ ꯂꯤꯚꯔꯒꯤ ꯂꯥꯌꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯈꯣꯌ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯌꯥꯝꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
ꯑꯗꯨꯅꯥ, ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯀꯣꯛꯀꯤ ꯁꯥꯏꯖ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯖꯦꯟꯗꯔ, ꯋꯥꯡꯈꯠꯄꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯐ꯭ꯔꯦꯝ, ꯆꯍꯤ ꯑꯃꯁꯨꯡ ꯖꯥꯇꯤꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯔꯥ ꯈꯦꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ ꯃꯥꯂꯦꯃꯒꯤ ꯑꯆꯧꯕꯥ ꯍꯦꯜꯊ ꯑꯣꯔꯒꯅꯥꯏꯖꯦꯁꯅꯁꯤꯡꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯖꯦꯅꯔꯦꯜ ꯔꯤꯀꯃꯦꯟꯗꯦꯁꯅꯁꯤꯡ ꯄꯤꯈ꯭ꯔꯦ꯫ ꯑꯩꯈꯣꯌꯒꯨꯝꯕꯥ ꯈꯥ ꯑꯦꯁꯤꯌꯥꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯀꯛꯅꯕꯥ ꯔꯤꯀꯃꯦꯟꯗꯦꯁꯅꯁꯤꯡ ꯂꯩꯔꯤ꯫
| ꯍꯀꯁꯦꯂꯒꯤ ꯔꯤꯀꯃꯦꯟꯗꯦꯁꯟ꯫ | ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ (ꯍꯥꯌꯕꯗꯤ ꯔꯤꯁ꯭ꯛ ꯂꯩꯕꯥ) | ꯅꯨꯄꯥꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ (ꯍꯦꯟꯅꯥ ꯔꯤꯁ꯭ꯛ ꯂꯩꯕꯥ) |
|---|---|---|
| ꯖꯦꯅꯦꯔꯦꯜ ꯔꯤꯀꯃꯦꯟꯗꯦꯁꯅꯁꯤꯡ꯫ | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯏꯟꯆꯤ 35ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ꯫ | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯏꯟꯆꯤ ꯴꯰ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ꯫ |
| ꯈꯥ ꯑꯦꯁꯤꯌꯥꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ - (ꯑꯩꯈꯣꯌꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯨꯅꯕꯥ ꯔꯤꯀꯃꯦꯟꯗꯦꯁꯟ) | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤ ꯏꯟꯆꯤ 31.5 (ꯁꯦꯃꯤ 80)ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ . | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤ ꯏꯟꯆꯤ 35.5 (ꯁꯦꯃꯤ 90)ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ . |
ꯀꯣꯛ ꯆꯤꯀꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯂꯦꯄꯊꯣꯛꯅꯕꯒꯤ ꯑꯇꯩ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ?
ꯍꯣꯌ, ꯑꯇꯣꯞꯄꯥ ꯄꯥꯝꯕꯩ ꯀꯌꯥ ꯑꯃꯁꯨ ꯂꯩꯔꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯤꯁ꯭ꯀꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫
꯱.ꯀꯣꯛ-ꯇꯨ-ꯍꯤꯞ ꯔꯦꯁꯤꯑꯣ꯫
ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯀꯤ ꯁꯥꯏꯖ ꯑꯗꯨꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯌꯦꯡꯕꯅꯤ꯫
- ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯥꯄꯀꯗꯒꯦ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯃꯥꯄꯜ ꯁꯨꯕꯥ꯫ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hips)ꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯁꯔꯨꯛ (ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ) ꯑꯗꯨꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫ ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯀꯤ ꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯀꯤ ꯆꯥꯡ ꯑꯗꯨꯅꯥ ꯈꯥꯌꯗꯣꯀꯎ꯫
- ꯔꯤꯁ꯭ꯛ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯔꯦꯁꯤꯑꯣ ꯑꯁꯤ ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ 0.85ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯅꯨꯄꯥꯁꯤꯡꯗꯥ 0.90ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯕꯦꯂꯤ ꯐꯦꯇꯀꯤ ꯈꯨꯗꯝ ꯑꯃꯅꯤ꯫
꯲.ꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯔꯦꯁꯤꯑꯣ꯫
ꯑꯈꯉ-ꯑꯍꯩ ꯀꯌꯥꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯥꯂꯦꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯄꯥꯝꯕꯩꯅꯤ꯫
- ꯕꯦꯁꯤꯛ ꯔꯨꯜ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯕꯒꯤ ꯁꯔꯨꯛ ꯇꯪꯈꯥꯌꯗꯒꯤ ꯇꯥꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
- ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯥꯄꯀꯗꯒꯦ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯏꯟꯆꯤ ꯑꯃꯗꯥ ꯂꯦꯄꯀꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯋꯥꯡꯕꯥ ꯑꯗꯨꯁꯨ ꯏꯟꯆꯤ ꯑꯃꯗꯥ ꯂꯦꯄꯀꯅꯨ꯫ ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯀꯤ ꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯃꯗꯥ ꯈꯥꯌꯗꯣꯀꯎ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯥꯎꯈꯨꯝ ꯑꯗꯨ 0.5ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯂꯩ꯫
ꯇꯦꯞ ꯌꯥꯑꯣꯗꯅꯥ ꯃꯁꯤ ꯇꯧꯅꯕꯒꯤ ꯐꯖꯔꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ!
ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯒꯤ ꯃꯇꯦꯡꯁꯨ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯂꯝꯕꯤ ꯑꯃꯥ ꯁꯦꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯀꯀꯊꯠꯂꯨ꯫ ꯍꯧꯖꯤꯛ ꯁ꯭ꯠꯔꯤꯡ ꯑꯗꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯑꯗꯨꯗꯒꯤ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯁ꯭ꯠꯔꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯄꯨꯝꯅꯃꯛ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯕꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ꯫ ꯃꯗꯨ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯈꯨꯗꯝ ꯑꯃꯅꯤ꯫
ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯑꯃꯁꯨꯡ BMIꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯔꯤ ꯃꯔꯤ ꯂꯩꯅꯕꯒꯦ?
ꯑꯩꯈꯣꯌꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯋꯥꯠꯄꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯕꯣꯗꯤ ꯃꯥꯁ ꯏꯟꯗꯦꯛꯁ (BMI)ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯇꯥꯕꯥ ꯐꯪꯏ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯅꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯕꯤ.ꯑꯦꯝ.ꯑꯥꯏ.ꯗꯥ ꯃꯁꯤꯒꯤ ꯑꯋꯥꯠꯄꯥ ꯂꯩ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯑꯗꯨ ꯀꯗꯥꯏꯗꯥ ꯂꯩꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯍꯜꯂꯣꯏ꯫
ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ BMI (25ꯗꯒꯤ ꯇꯥꯕꯥ) ꯑꯗꯨꯕꯨ ꯑꯆꯧꯕꯥ ꯀꯣꯛ ꯑꯃꯥ ꯂꯩ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯈꯣꯌꯗꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯟꯅꯥ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯣꯛꯀꯤ ꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ BMIꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯔꯤꯁ꯭ꯀꯀꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯤꯀꯆꯔ ꯑꯃꯥ ꯄꯤ꯫ ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯥꯏꯄꯥꯀꯄꯥ ꯑꯅꯤꯃꯛ ꯁꯤꯖꯤꯟꯅꯩ꯫
ꯀꯣꯛꯀꯤ ꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯍꯟꯊꯍꯅꯒꯅꯤ?
ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯑꯆꯧꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯃꯗꯨꯗꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ (ꯀ꯭ꯔꯟꯆ, ꯁꯤꯠ-ꯑꯞ) ꯈꯛꯇꯃꯛ ꯇꯧꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯕꯅꯤ꯫
ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯐꯝ ꯑꯃꯈꯛꯇꯗꯒꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯄꯣꯠ ꯇꯧꯕꯥ ꯉꯃꯗꯦ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯀꯌꯥ ꯇꯧꯔꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯐꯦꯠ ꯂꯦꯌꯥꯔ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯣꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯈꯛꯇꯅꯤ꯫
ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯏꯟꯆꯤ ꯀꯌꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ . ꯃꯗꯨ ꯇꯧꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩꯗꯤ:
1. ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ: ꯀꯦꯂꯣꯔꯤ ꯌꯥꯎꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ꯫ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯐꯦꯇꯤ ꯐꯥꯁ꯭ꯠ ꯐꯨꯗꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫
2. ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯊꯥꯕꯥ꯫ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯅꯨꯃꯤꯠ 5ꯅꯤ, ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 30ꯒꯤ ꯑꯣꯏꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯆꯦꯅꯕꯥ, ꯇꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯏꯀꯜ ꯊꯧꯕꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯧ꯫
ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯆꯨꯅꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯀꯤ ꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯣꯠꯁꯛ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯍꯥꯌꯔꯤ꯫
- ꯈꯣꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯐꯦꯠ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯑꯁꯤꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
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