ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯑꯐꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯔꯥ?

ꯖꯤꯃꯗꯥ ꯅꯠꯔꯒꯥ ꯁꯣꯁꯤꯌꯦꯜ ꯃꯤꯗꯤꯌꯥꯗꯥ ‘ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡ’ ꯍꯥꯌꯕꯥ ꯋꯥꯍꯩ ꯑꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯇꯥꯕꯤꯔꯝꯂꯒꯅꯤ, ꯅꯠꯇꯦ? ꯈꯔꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯇꯣꯞꯄꯁꯤꯡꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯑꯗꯨꯅꯥ ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ? ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯇꯧꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ? ꯑꯀꯛꯅꯅꯥ ꯈꯉꯂꯁꯤ, ꯏꯆꯝ ꯆꯝꯕꯥ ꯋꯥꯍꯟꯊꯣꯛ ꯑꯃꯗꯥ, ꯉꯁꯤ꯫

ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ (starch)ꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯈꯪꯅꯥ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯕꯒꯤ ꯆꯠꯅꯕꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ (ꯍꯥꯏ-ꯀꯥꯔꯕ) ꯆꯥꯕꯥ, ꯑꯇꯩ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯕꯥ (ꯂꯣ-ꯀꯥꯔꯕ) ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯗꯕꯥ (no-carb) ꯅꯨꯃꯤꯠꯁꯤꯡ ꯐꯥꯎꯕꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫

ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯧꯖꯤꯀꯁꯨ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯔꯤꯁꯔꯆ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯂꯕꯁꯨ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯣꯗꯤ ꯕꯤꯜꯗꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯦꯔꯥꯊꯣꯟ ꯔꯅꯔꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯒꯥꯔꯤ ꯑꯃꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯔꯦꯁ ꯑꯃꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯟꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯅꯔꯖꯤ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯐ꯭ꯌꯨꯑꯦꯜ (carbs) ꯌꯥꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯉꯥꯏꯍꯥꯛ ꯂꯩꯔꯒꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯌꯥꯝꯅꯥ ꯇꯧꯗꯕꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯒ꯭ꯌꯥꯔꯦꯖꯗꯥ ꯄꯥꯔꯛ ꯇꯧꯕꯥ ꯃꯇꯃꯒꯨꯝꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯐ꯭ꯌꯨꯑꯦꯜ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯦ, ꯅꯠꯇꯦ? ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫

• ꯍꯥꯏ-ꯀꯥꯔꯕ ꯅꯨꯃꯤꯠꯁꯤꯡ: ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯟꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯅꯨꯃꯤꯠꯁꯤꯡꯅꯤ꯫ ꯅꯨꯃꯤꯠꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯄꯥꯎꯟꯗ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 2-2.5 ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯄꯤꯒꯅꯤ꯫
• ꯂꯣ-ꯀꯥꯔꯕ ꯅꯨꯃꯤꯠꯁꯤꯡ: ꯅꯨꯃꯤꯠꯁꯤꯡ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯅꯠꯠꯔꯒꯥ ꯔꯦꯁ꯭ꯠ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯄꯥꯎꯟꯗ ꯑꯃꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 0.5ꯗꯒꯤ ꯇꯥꯅꯥ ꯆꯥꯔꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ, ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯠ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯣꯡꯃꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯍꯅꯕꯅꯤ꯫

ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯀꯔꯝꯅꯥ ꯁꯣꯀꯍꯅꯕꯒꯦ?

ꯑꯩꯈꯣꯌꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯑꯣꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯗꯨ ꯒ꯭ꯂꯨꯀꯣꯖ ꯀꯧꯕꯥ ꯆꯤꯅꯤ ꯃꯈꯜ ꯑꯃꯗꯥ ꯑꯣꯟꯊꯣꯀꯏ꯫ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯏꯅꯔꯖꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯣꯔꯁꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯄꯦꯅꯛꯔꯤꯑꯦꯖꯅꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯀꯧꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯄꯨꯊꯣꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯏꯅꯁꯨꯂꯤꯟ ꯑꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯀꯣꯖ ꯑꯁꯤ ꯁꯦꯂꯁꯤꯡꯗꯥ ꯆꯪꯂꯀꯄꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯅꯔꯖꯤ ꯄꯨꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯑꯍꯦꯅꯕꯥ ꯒ꯭ꯂꯨꯀꯣꯖ ꯑꯁꯤ ꯇꯨꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯒꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯒꯤ ꯂꯤꯚꯔ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯒ꯭ꯂꯥꯏꯀꯣꯖꯦꯟ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫ ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯃꯁꯤꯅꯤ:

1. ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯅꯨꯃꯤꯠꯁꯤꯡꯗꯥ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯒ꯭ꯂꯥꯏꯀꯣꯖꯦꯟ ꯁ꯭ꯇꯣꯔꯁꯤꯡ ꯑꯁꯤ ꯐꯖꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯒꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯅꯔꯖꯤ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯟꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

2. ꯂꯣ-ꯀꯥꯔꯕ ꯅꯨꯃꯤꯠꯁꯤꯡꯗꯥ: ꯏꯅꯔꯖꯤꯒꯤꯗꯃꯛꯇꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯒ꯭ꯂꯨꯀꯣꯖ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯥꯏꯀꯣꯖꯦꯟ ꯍꯟꯊꯔꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯣꯄꯁꯅꯁꯤꯡ ꯊꯤꯔꯤ꯫ ꯃꯗꯨꯗꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯦꯅꯔꯖꯤ ꯄꯨꯊꯣꯛꯅꯕꯥ ꯁ꯭ꯇꯣꯔ ꯇꯧꯔꯕꯥ ꯐꯦꯠꯁꯤꯡ ꯃꯩ ꯊꯥꯕꯥ ꯍꯧꯏ꯫

ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯄꯥꯉꯊꯣꯀꯍꯜꯂꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯆꯥꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗ꯭ꯔꯕꯗꯤ, ꯑꯍꯦꯅꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯐꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯨꯅꯁꯤꯅꯒꯗꯕꯅꯤ꯫

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ꯀꯥꯔꯕꯣꯟ ꯁꯥꯏꯛꯂꯤꯡꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯀꯔꯤꯅꯣ?

ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯕꯁꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯕꯥ, ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯗꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ ꯈꯅꯒꯠꯂꯕꯗꯤ ꯆꯥꯡꯆꯠꯇꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯕꯁꯨ ꯌꯥꯏ .

ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯆꯤꯅꯤ, ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯑꯉꯧꯕꯥ ꯆꯦꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯌꯦꯔꯨꯝ, ꯁꯉ꯭ꯒꯣꯝ, ꯁꯉ꯭ꯒꯣꯝ, ꯑꯃꯁꯨꯡ ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡꯒꯨꯝꯕꯥ ꯑꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯈꯅꯕꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯁꯤ ꯂꯧꯕꯥ ꯌꯥꯏ:

• ꯍꯀꯆꯥꯡꯒꯤ ꯏꯅꯁꯨꯂꯤꯅꯒꯤ ꯁꯦꯟꯁꯤꯇꯤꯕꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ꯫
• ꯍꯀꯆꯥꯡꯒꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯛ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯅꯕꯥ꯫
• ꯕ꯭ꯂꯗ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ, ꯇ꯭ꯔꯥꯏꯒ꯭ꯂꯤꯁꯔꯥꯏꯗ ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯥ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫
• ꯇꯥꯏꯞ 2 ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯑꯃꯁꯨꯡ ꯃꯦꯇꯥꯕꯣꯂꯤꯛ ꯁꯤꯟꯗ꯭ꯔꯣꯃꯒꯨꯝꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ꯫
• ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯣꯀꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ꯫
• ꯑꯦꯄꯦꯇꯥꯏꯠ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯘ꯭ꯔꯦꯂꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ꯫

ꯃꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯒꯅꯤ?

ꯃꯁꯤ ꯋꯥꯟ ꯁꯥꯏꯖ ꯐꯤꯠ ꯑꯣꯜ ꯄ꯭ꯂꯥꯟ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ, ꯐꯤꯇꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯃꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯒꯗꯕꯅꯤ꯫ ꯃꯈꯥꯗꯥ ꯈꯨꯗꯝ ꯑꯃꯥ ꯄꯤꯔꯤ:

ꯆꯦꯀꯁꯤꯅꯋꯥ: ꯗꯥꯏꯠ ꯃꯈꯜ ꯑꯁꯤ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯕꯥꯂꯤꯐꯥꯏꯗ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯃꯤꯑꯣꯏ (ꯔꯦꯖꯤꯁ꯭ꯇꯔ ꯇꯧꯔꯕꯥ ꯗꯥꯏꯑꯦꯇꯤꯁꯤꯌꯟ) ꯑꯃꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯥ ꯆꯨꯅꯕꯥ ꯑꯣꯏꯗꯦ꯫

ꯃꯁꯤ ꯁꯥꯐꯕꯔꯥ? ꯁꯥꯏꯗ ꯏꯐꯦꯛꯇꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ?

ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯁꯥꯐꯕꯥ ꯑꯣꯏꯅꯥ ꯂꯧꯅꯔꯕꯁꯨ, ꯃꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯃꯗꯦ꯫ ꯈꯪꯍꯧꯗꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯑꯍꯥꯅꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯈꯔꯥ ꯊꯦꯡꯅꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯕꯨ "ꯀꯥꯔꯕ ꯐ꯭ꯂꯨ" ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫

• ꯇꯨꯝꯕꯥ ꯉꯃꯗꯕꯥ꯫
• ꯂꯦꯕꯔꯁ ꯑꯣꯏꯕꯥ꯫
• ꯈꯣꯉ ꯍꯥꯝꯕ ꯌꯥꯗꯕ
• ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ꯫
• ꯏꯔꯤꯇꯦꯕꯤꯂꯤꯇꯤ, ꯃꯨꯗ ꯁꯣꯏꯪ꯫

ꯃꯍꯧꯁꯥꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯣꯌꯁꯤꯜꯂꯤ꯫ ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯏꯂꯦꯛꯠꯔꯣꯂꯥꯏꯠꯁꯤꯡ – ꯀꯦꯂꯁꯤꯌꯝ, ꯁꯣꯗꯤꯌꯝ, ꯑꯃꯁꯨꯡ ꯄꯣꯇꯥꯁꯤꯌꯃꯒꯨꯝꯕꯥ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ – ꯐꯪꯕꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯍꯥꯌꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯕ ꯁꯥꯏꯛꯂꯤꯡꯗꯥ ꯍꯩꯊꯣꯏ-ꯁꯤꯡꯊꯣꯏꯗꯦ!

ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯃꯗꯦ:

• ꯃꯤꯔꯣꯜꯂꯤꯕꯤ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯃꯥꯁꯤꯡ꯫
• ꯑꯟꯗꯔꯋꯦꯠ ꯂꯩꯕꯥ꯫
• ꯆꯥꯕꯒꯤ ꯗꯤꯁꯑꯣꯔꯗꯔ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯩꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ꯫
• ꯏꯅꯁꯨꯂꯤꯟ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ꯫
• ꯑꯦꯗ꯭ꯔꯤꯅꯜ ꯏꯁꯨ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ꯫

ꯃꯤꯑꯣꯏ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯈꯟꯊꯕꯅꯥ ꯑꯣꯔꯊꯣꯔꯦꯛꯁꯤꯌꯥ'' ꯀꯧꯕꯥ ꯃꯦꯟꯇꯦꯜ ꯍꯦꯂꯊ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯋꯥꯐꯝ ꯑꯁꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯔꯤ ꯆꯥꯒꯗꯒꯦ?

ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯅꯤ꯫ ꯔꯤꯐꯥꯏꯟ ꯇꯧꯔꯕꯥ ꯆꯤꯅꯤ, ꯕ꯭ꯔꯦꯗ ꯐ꯭ꯂꯔ ꯑꯃꯁꯨꯡ ꯋꯥꯏꯠ ꯔꯥꯏꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ, ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯈꯜꯂꯨ꯫