ꯅꯍꯥꯛꯀꯤ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯀꯔꯝꯅꯥ ꯃꯁꯤꯡ ꯊꯤꯒꯗꯒꯦ? ꯏꯆꯝ ꯆꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯃꯁꯤ!

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯌꯥꯑꯣꯔꯤꯕꯥ ‘ꯀꯥꯔꯕꯣꯟ’ ꯑꯁꯤ ꯀꯔꯤꯅꯣ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌ ꯑꯁꯤ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ ꯍꯥꯌꯅꯥ ꯑꯗꯣꯝꯅꯥ ꯈꯅꯕꯤꯔꯝꯂꯒꯅꯤ? ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯥꯔꯕꯣꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯅꯕꯥ ꯍꯥꯌꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯥꯔꯕꯣꯟ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯁꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯒꯤ ꯀꯥꯔꯕꯣꯟ ꯀꯥꯎꯟꯇꯔ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯑꯃꯁꯨꯡ ꯃꯁꯤ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯆꯨꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫ ꯃꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯈꯜꯂꯤꯕꯥ ꯑꯗꯨꯒꯨꯝꯅꯥ ꯑꯔꯨꯕꯥ ꯅꯠꯇꯦ, ꯃꯗꯨꯕꯨ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯈꯉꯂꯕꯗꯤ ꯑꯗꯣꯝ ꯃꯁꯥꯅꯥ ꯐꯖꯅꯥ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫

ꯑꯍꯥꯅꯕꯗꯥ, ꯀꯥꯔꯕꯣꯟ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯦꯅꯔꯖꯤꯒꯤ ꯁꯣꯔꯁꯅꯤ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯒꯥꯔꯤ ꯑꯃꯒꯤꯗꯃꯛ ꯒꯦꯁꯣꯂꯤꯅꯒꯨꯝꯕꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯒ꯭ꯂꯨꯀꯣꯖ, ꯅꯠꯠꯔꯒꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯧꯔꯤꯕꯥ ‘ꯕ꯭ꯂꯗ ꯁꯨꯒꯥꯔ’ꯗꯥ ꯑꯣꯟꯊꯣꯀꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯒ꯭ꯂꯨꯀꯣꯖ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯃꯤꯀꯨꯞ ꯑꯗꯨꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯏꯅꯔꯖꯤ ꯑꯗꯨ ꯄꯨꯊꯣꯀꯏ꯫ ꯑꯇꯣꯞꯄꯥ ꯑꯗꯨ ꯇꯨꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯒꯤꯗꯃꯛ ꯍꯀꯆꯥꯡꯗꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯃꯦꯅꯦꯖ ꯇꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯂꯁꯤꯡ ꯈꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯀꯥꯔꯕꯣꯟ ꯀꯥꯎꯟꯇ ꯇꯧꯕꯥ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯅꯣ?

ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯇꯕꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯇꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯄꯨꯊꯣꯀꯄꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯀꯧꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯂꯥꯛꯇꯨꯅꯥ ꯆꯤꯅꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯈꯠꯂꯀꯄꯗꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯏ꯫ ꯏꯅꯁꯨꯂꯤꯅꯕꯨ ꯇ꯭ꯔꯥꯐꯤꯛ ꯀꯣꯞ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯅꯕꯤꯌꯨ, ꯏꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯒꯥꯔꯤꯁꯤꯡꯕꯨ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯐꯃꯁꯤꯡ (ꯁꯦꯂꯁꯤꯡ)ꯗꯥ ꯅꯤꯡꯊꯤꯅꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ꯫

ꯑꯗꯨꯕꯨ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯊꯧꯑꯣꯡ ꯑꯁꯤꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯥ ꯂꯩ꯫

• ꯇꯥꯏꯞ 1 ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ: ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯄꯨꯊꯣꯀꯄꯥ ꯉꯃꯗꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯅꯕꯥ ꯃꯄꯥꯟꯊꯣꯡꯗꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯏꯅꯖꯦꯀꯁꯟ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯗꯨꯅꯥ, ꯃꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯏꯅꯁꯨꯂꯤꯅꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯆꯥꯡ ꯑꯗꯨ ꯂꯧꯅꯕꯒꯤꯗꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ ꯀꯌꯥ ꯌꯥꯎꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯪꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

• ꯇꯥꯏꯞ 2 ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ: ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯄꯨꯊꯣꯛꯂꯕꯁꯨ, ꯍꯀꯆꯥꯡꯅꯥ ꯏꯅꯁꯨꯂꯤꯟ (insulin resistance) ꯑꯗꯨꯗꯥ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯔꯦꯁꯄꯣꯟꯁ ꯇꯧꯗꯦ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ ꯄꯨꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯑꯁꯤꯁꯨ ꯃꯇꯤꯛ ꯆꯥꯗꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯁꯨ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫

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ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯎꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯪꯗꯣꯛꯂꯁꯤ!

ꯑꯩꯈꯣꯌꯅꯥ ꯀꯥꯔꯕꯣꯅꯒꯤ ꯃꯔꯃꯗꯥ ꯈꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯕ꯭ꯔꯦꯗ, ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯃꯔꯃꯗꯥ ꯈꯜꯂꯤ꯫ ꯑꯗꯨꯕꯨ ꯇꯁꯦꯡꯕꯗꯤ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯑꯇꯩ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯁꯨ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯀꯥꯎꯟꯇꯔ ꯇꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫

ꯑꯗꯣꯃꯒꯥ ꯆꯨꯅꯕꯥ ꯆꯥꯀꯁꯉ ꯑꯃꯥ ꯀꯔꯝꯅꯥ ꯊꯧꯔꯥꯡ ꯇꯧꯒꯅꯤ?

ꯅꯣꯡꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ, ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯀꯌꯥꯝ ꯃꯊꯧ ꯇꯥꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯄ꯭ꯂꯥꯟ ꯑꯃꯥ ꯁꯦꯝꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯑꯈꯉ-ꯑꯍꯩꯁꯤꯡꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯅꯣꯡꯃꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯴꯵% ꯑꯃꯁꯨꯡ ꯶꯵%ꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯗꯒꯤ ꯐꯪꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 1ꯗꯥ ꯀꯦꯂꯣꯔꯤ 4 ꯌꯥꯎꯏ꯫

ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯀꯦꯂꯣꯔꯤ 2,000 ꯆꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 225 ꯑꯃꯁꯨꯡ 325ꯒꯤ ꯃꯔꯛꯇꯥ ꯆꯥꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ , ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 100-150 ꯐꯥꯎꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯈꯟꯅꯔꯀꯄꯥ ꯌꯥꯏ꯫

ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯑꯍꯜ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯖꯦꯅꯦꯔꯦꯜ ꯄꯥꯟꯗꯝ ꯑꯃꯗꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 45-60 ꯑꯃꯁꯨꯡ ꯁ꯭ꯅꯦꯛ ꯑꯃꯗꯥ ꯒ꯭ꯔꯥꯝ 15-20 ꯌꯥꯎꯍꯅꯕꯅꯤ . ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯑꯃꯠꯇꯥ ꯑꯣꯏꯗꯦ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ: ꯔꯦꯟꯖꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ, ꯑꯔꯨꯝꯕꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯂꯧꯔꯤꯕꯥ ꯍꯤꯗꯥꯛ ꯑꯃꯍꯦꯛꯇꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯆꯥꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯁꯥꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

ꯐꯨꯗ ꯄꯦꯀꯦꯖꯗꯥ ꯌꯥꯑꯣꯔꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯤꯌꯨ!

ꯍꯧꯖꯤꯛꯇꯤ ꯅꯍꯥꯛꯅꯥ ꯒ꯭ꯔꯣꯁꯔꯤ ꯁ꯭ꯇꯣꯔꯗꯥ ꯂꯧꯕꯥ ꯄꯦꯀꯦꯠ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯁꯤꯡ ꯊꯤꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯌꯔꯦ꯫ ꯄꯦꯀꯦꯖ ꯑꯗꯨꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ "ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯐꯦꯛꯇꯁ" ꯍꯥꯌꯕꯥ ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯈꯛꯇꯃꯛ ꯌꯦꯡꯕꯤꯌꯨ꯫

1. "ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ" ꯁꯦꯛꯁꯟ ꯑꯗꯨ ꯌꯦꯡꯎ: ꯒ꯭ꯔꯥꯝ ꯃꯁꯤꯡ ꯑꯁꯤ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯁꯤꯡ ꯑꯗꯨꯅꯤ꯫

2. "ꯁꯔꯚꯤꯡ ꯁꯥꯏꯖ" ꯌꯦꯡꯕꯤꯌꯨ: ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯂꯦꯕꯦꯂꯗꯥ ꯌꯥꯑꯣꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯁꯤꯡ ꯑꯁꯤ "ꯁꯔꯚꯤꯡ ꯁꯥꯏꯖ" ꯑꯗꯨ ꯈꯛꯇꯗꯥ ꯆꯠꯅꯒꯅꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ ꯄꯦꯀꯦꯠ ꯑꯃꯗꯥ "ꯁꯔꯚꯤꯡ ꯁꯥꯏꯖ: ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ 2" ꯍꯥꯌꯅꯥ ꯏꯔꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 15 ꯍꯥꯌꯔꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ 4 ꯆꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 30 ꯐꯪꯒꯅꯤ꯫

3. "ꯗꯥꯏꯑꯦꯇꯔꯤ ꯐꯥꯏꯕꯔ"ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ: ꯃꯁꯤ "ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ"ꯒꯤ ꯃꯈꯥꯗꯥꯁꯨ ꯂꯤꯁ꯭ꯠ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯍꯖꯝ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯁꯥꯐꯨ ꯑꯃꯥ ꯄꯤꯗꯦ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟꯗꯒꯤ ꯐꯤꯕꯔ ꯑꯁꯤ ꯂꯧꯊꯣꯛꯇꯨꯅꯥ "ꯅꯦꯠ ꯀꯥꯔꯕꯣꯟ" ꯂꯦꯄꯊꯣꯛꯂꯕꯁꯨ, ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ "ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ" ꯚꯦꯜꯌꯨ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ .

ꯁꯤꯝꯄꯜ ꯑꯃꯁꯨꯡ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯅꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯦꯠꯅꯕꯥ꯫

ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯑꯅꯤ ꯂꯩ꯫ ꯑꯅꯤꯃꯛ ꯑꯁꯤ ꯒ꯭ꯔꯥꯃꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯄꯊꯣꯛꯂꯕꯁꯨ, ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯏꯐꯦꯛꯇꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯣꯉꯥꯜꯂꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯗꯨ ꯈꯉꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯈꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯂꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯥꯔꯕꯣꯟ ꯗꯣꯖ ꯑꯗꯨ ꯀꯔꯝꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯒꯅꯤ?

ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯂꯧꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯔꯗꯗꯤ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ ꯃꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯆꯨꯅꯕꯥ ꯏꯅꯁꯨꯂꯤꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ "ꯏꯅꯁꯨꯂꯤꯟ-ꯇꯨ-ꯀꯥꯔꯕꯣꯟ ꯔꯦꯁꯤꯑꯣ" ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯍꯥꯌꯕꯗꯤ ꯏꯅꯁꯨꯂꯤꯟ ꯌꯨꯅꯤꯠ 1ꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ ꯃꯁꯤꯡ꯫

ꯃꯍꯧꯁꯥꯅꯥ, ꯔꯦꯄꯤꯗ-ꯑꯦꯛꯇꯤꯡ ꯏꯅꯁꯨꯂꯤꯅꯒꯤ ꯌꯨꯅꯤꯠ 1ꯅꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯒ꯭ꯔꯥꯝ 12-15 ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯆꯥꯡꯆꯠꯇꯥ ꯚꯦꯜꯌꯨ ꯑꯃꯈꯛꯇꯅꯤ꯫

ꯆꯦꯀꯁꯤꯅꯋꯥ: ꯃꯁꯤꯒꯤ ꯔꯦꯁꯤꯑꯣ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯒꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯈꯦꯠꯅꯩ꯫ ꯃꯁꯤ ꯅꯨꯃꯤꯠꯀꯤ ꯃꯇꯝ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯆꯥꯡ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯆꯥꯡ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯋꯥꯐꯃꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯣꯡꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯔꯦꯁꯤꯑꯣ ꯑꯃꯥ ꯊꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯄ꯭ꯂꯥꯟ ꯑꯃꯥ ꯁꯦꯝꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯃꯤꯟꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯏꯅꯁꯨꯂꯤꯅꯒꯤ ꯗꯣꯖ ꯑꯗꯨ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯍꯣꯡꯗꯣꯛꯂꯣꯏꯗꯕꯅꯤ꯫