ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥꯒꯤ ꯅꯨꯃꯤꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯇꯤꯌꯥ ꯑꯃꯝꯕꯥ ꯃꯇꯃꯗꯁꯨ ꯑꯗꯣꯝ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯕꯤꯕ꯭ꯔꯥ? ꯃꯇꯝ ꯑꯗꯨꯃꯛꯇꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯁꯨꯞꯅꯇꯒꯤ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯄꯥꯝꯕꯤꯕꯔꯥ? ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯈꯛꯇꯒꯤ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯅꯠꯇꯦ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯔꯛꯇꯒꯤ ꯀꯌꯥ ꯑꯃꯅꯥ ꯃꯁꯤ ꯊꯦꯡꯅꯈ꯭ꯔꯦ꯫ ꯉꯁꯤ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯁꯤ ꯊꯣꯛꯂꯤꯕꯅꯣ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫
ꯋꯦꯗꯔ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ ꯁꯦꯗ ꯃꯨꯗ ꯗꯤꯁꯑꯣꯔꯗꯔ (SAD) ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯑꯣꯏꯅꯥ ‘ꯁꯤꯖꯅꯦꯜ ꯑꯦꯐꯦꯛꯇꯤꯚ ꯗꯤꯁꯑꯣꯔꯗꯔ (SAD) ꯍꯥꯌꯅꯥ ꯈꯪꯅꯩ꯫ ꯃꯁꯤ ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯃꯨꯗ ꯗꯤꯁꯑꯣꯔꯗꯔ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯆꯍꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯟꯙ꯭ꯔ ꯑꯃꯁꯨꯡ ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥꯒꯤ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯁ꯭ꯔꯤꯂꯉ꯭ꯀꯥꯗꯥ ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥ ꯈꯥꯛꯇꯅꯥ ꯂꯩꯇꯕꯁꯨ, ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯂꯦꯞꯇꯅꯥ ꯅꯣꯡ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯣꯡꯂꯩ-ꯅꯨꯡꯁꯤꯠ ꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯨꯃꯤꯠꯀꯤ ꯃꯉꯥꯜ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯔꯦꯅꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ ꯄꯨꯊꯣꯀꯄꯥ ꯍꯟꯊꯔꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯋꯥꯈꯜ ꯑꯁꯤ ꯑꯐꯕꯥ ꯊꯥꯛ ꯑꯃꯗꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯀꯦꯃꯤꯀꯦꯜ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯅꯥ, ꯁꯦꯔꯣꯇꯣꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯐꯥꯎꯕꯥ ꯍꯧꯏ꯫
ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯂꯥꯏꯑꯣꯡ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:
- ꯃꯔꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕꯥ꯫
- ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯇꯨꯝꯕꯥ꯫
- ꯁꯦꯜꯐ-ꯏꯁ꯭ꯇꯤꯝ ꯅꯦꯝꯕꯥ꯫
- ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯉꯂꯃꯗꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯌꯥꯝꯅꯥ ꯈꯟꯊꯕꯥ꯫
- ꯊꯨꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ꯫
- ꯃꯤꯑꯣꯏ ꯈꯔꯗꯗꯤ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯁꯨ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ ꯑꯁꯤ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯒꯤ ꯀꯦꯃꯤꯀꯦꯜ ꯃꯦꯂꯥꯇꯣꯅꯤꯟ ꯁꯦꯝꯕꯗꯁꯨ ꯃꯊꯧ ꯇꯥꯏ꯫
ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯈꯔꯗꯗꯤ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ, ꯑꯇꯩ ꯈꯔꯗꯗꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯤ ꯅꯨꯃꯤꯠ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠꯀꯤ ꯃꯉꯥꯂꯒꯤ ꯄꯨꯡꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯃꯥꯡꯈꯤꯒꯅꯤ꯫ ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯇ꯭ꯔꯤꯠꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯏꯠ ꯊꯦꯔꯥꯄꯤ ꯑꯃꯁꯨꯡ ꯍꯤꯗꯥꯛ ꯈꯔꯥ ꯌꯥꯑꯣꯔꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯗꯨꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯂꯩꯔꯤ꯫
ꯑꯩꯈꯣꯌꯒꯤ ‘ꯍꯦꯄꯤ ꯍꯣꯔꯃꯣꯟ’ (ꯁꯦꯔꯣꯇꯣꯅꯤꯟ) ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ?
ꯑꯩꯈꯣꯌꯒꯤ ꯋꯥꯈꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯑꯍꯨꯝ ꯂꯩꯔꯤ, ꯍꯥꯌꯕꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯁꯦꯔꯣꯇꯣꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ꯫
1. ꯌꯨꯝ ꯑꯗꯨ ꯐꯖꯅꯥ ꯃꯩ ꯊꯥꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
ꯃꯁꯤ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯍꯤꯗꯥꯛꯅꯤ꯫ ꯅꯨꯃꯤꯗꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯌꯨꯃꯒꯤ ꯊꯣꯡ ꯑꯃꯁꯨꯡ ꯊꯣꯡ ꯍꯥꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯉꯥꯜ ꯌꯥꯝꯅꯥ ꯆꯪꯍꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯑꯌꯨꯛ-ꯅꯨꯡꯊꯤꯂꯗꯥ ꯃꯄꯥꯟꯗꯥ ꯃꯇꯝ ꯈꯔꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯆꯨꯞꯄꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯌꯨꯃꯗꯥ ꯂꯩꯕꯥ ꯂꯥꯏꯠ ꯕꯜꯕꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯋꯥꯇꯔ ꯕꯜꯕꯁꯤꯡꯗꯥ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯁ꯭ꯇꯗꯤ ꯈꯔꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯋꯥꯠ ꯳꯰꯰ꯒꯤ ꯂꯥꯏꯠ ꯕꯜꯕ ꯑꯃꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯐꯨꯠ ꯑꯍꯨꯝ ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ ꯲꯰ ꯔꯣꯝ ꯊꯃꯗꯨꯅꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
2. ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯈꯔꯥ ꯂꯧꯊꯣꯛꯇꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯇꯧ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯏ ꯃꯗꯨꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯄꯥꯃꯂꯣꯏ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯁꯥꯕꯨ ꯈꯔꯥ ꯐꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ ꯔꯦꯗꯤꯑꯣꯗꯥ ꯃꯤꯅꯤꯠ ꯱꯵ꯗꯒꯤ ꯲꯰ ꯐꯥꯑꯣꯕꯥ ꯏꯁꯩ ꯑꯃꯗꯥ ꯅꯥꯟꯊꯣꯛꯂꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯃꯤꯊꯥꯏꯒꯤ ꯋꯥꯈꯜ ꯑꯗꯨ ꯍꯟꯊꯔꯛꯀꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯈꯜ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯐꯒꯠꯂꯛꯀꯅꯤ꯫
3. ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
ꯃꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯅꯤ꯫ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯀꯦꯛ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ ꯄꯨꯊꯣꯀꯄꯗꯥ ꯊꯧꯅꯥ ꯍꯥꯞꯄꯤ꯫
ꯅꯍꯥꯛꯅꯥ ꯃꯤꯊꯥꯏ, ꯀꯦꯛ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯑꯉꯧꯕꯥ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯅꯕꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯌꯥꯝꯅꯥ ꯄꯨꯊꯣꯀꯏ꯫ ꯃꯇꯝ ꯈꯔꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯟꯊꯔꯀꯏ꯫ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯊꯥꯖꯕꯥ ꯌꯥꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯏ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯄꯥꯝꯃꯤ꯫
ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ ꯀꯣꯐꯤ ꯑꯃꯁꯨꯡ ꯆꯥꯒꯨꯝꯕꯥ ꯀꯦꯐꯤꯟ ꯌꯥꯑꯣꯕꯥ ꯊꯛꯅꯕꯁꯤꯡꯅꯁꯨ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ ꯄꯨꯊꯣꯀꯄꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯣꯐꯤ ꯊꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯃꯗꯨ ꯆꯥꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯊꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯅꯍꯥꯛꯀꯤ ꯋꯥꯈꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯨꯃꯗꯥ ꯊꯝꯅꯕꯥ ꯑꯐꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫
ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯅꯨꯃꯤꯠꯁꯤꯡꯗꯥ, ꯁ꯭ꯇꯣꯔꯗꯥ ꯂꯥꯟꯗꯨꯅꯥ ꯒ꯭ꯔꯣꯁꯔꯤꯁꯤꯡ ꯂꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯃꯅꯤ, ꯅꯠꯇꯦ? ꯑꯗꯨꯅꯥ ꯃꯇꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯆꯦꯅꯗꯥ ꯊꯝꯕꯥ ꯌꯥꯕꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ꯫
| ꯆꯤꯟꯖꯥꯛ ꯃꯈꯜ꯫ | ꯀꯔꯤꯒꯤ ꯑꯐꯕꯥ ꯑꯣꯏꯔꯤꯕꯅꯣ? |
|---|---|
| ꯄꯣꯄꯀꯔꯟ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯝꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯦꯅꯔꯖꯤ ꯊꯥꯗꯣꯀꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯗꯦ꯫ |
| ꯑꯣꯠꯄꯤ-ꯅꯩꯕꯤꯕꯥ꯫ | ꯆꯤꯅꯤ ꯌꯥꯑꯣꯗꯅꯥ ꯁꯦꯝꯕꯥ ꯑꯣꯠ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯑꯁꯤ ꯍꯧꯗꯣꯀꯄꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ ꯄꯨꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ |
| ꯅꯇꯁ | ꯀꯥꯖꯨ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯦꯂꯃꯟꯗꯒꯨꯝꯕꯥ ꯅꯇꯁꯤꯡꯗꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯟ ꯄꯨꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯌꯥꯎꯏ꯫ |
| ꯉꯥꯒꯤ ꯋꯥꯏꯇꯦꯞ꯫ | ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯅꯥ, ꯃꯁꯤꯅꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉꯍꯥꯃꯗꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯈꯜ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ |
| ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ꯫ | ꯅꯍꯥꯛꯅꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯨꯀꯤ ꯑꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯥ ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯆꯨ ꯃꯆꯨꯒꯤ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯀꯞ 4 ꯆꯥꯒꯗꯕꯅꯤ꯫ |
| ꯆꯤꯀꯄꯤ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯒ꯭ꯔꯤꯟ ꯕꯤꯟ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ, ꯃꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯏꯅꯔꯖꯤ ꯄꯤꯔꯤ꯫ |
ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯁꯨ ꯈꯪꯖꯤꯅꯁꯤ꯫
ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ `5HTP (5-hydroxytryptophan)` ꯀꯧꯕꯥ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯑꯣꯏꯅꯥ ꯆꯨꯃꯗ꯭ꯔꯤꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯇꯦ꯫ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯅꯥ ꯂꯧꯕꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯃꯁꯤ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯆꯨꯃꯗꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯠꯇꯥ ꯂꯧꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯍꯥꯛꯀꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯒꯗꯕꯅꯤ꯫
ꯅꯨꯃꯤꯠ ꯑꯗꯨꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯆꯥꯅꯕꯥ ꯑꯍꯨꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯈꯔꯥ (ꯉꯥ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯉꯥ, ꯌꯦꯔꯨꯝ) ꯌꯥꯎꯍꯅꯕꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯅꯤꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯉꯧꯕꯥ, ꯁ꯭ꯇꯥꯔꯠ-ꯑꯄꯀꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯕ꯭ꯔꯦꯗ, ꯆꯦꯡ, ꯑꯥꯂꯨ) ꯀꯀꯊꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯍꯥꯌ, “ꯅꯍꯥꯛꯅꯥ ꯀꯌꯥꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯥꯑꯣꯒꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯉꯀꯄꯥ ꯐꯥꯑꯣꯒꯅꯤ꯫” ꯑꯗꯨꯕꯨ ꯈꯦꯟꯅꯕꯥ ꯑꯃꯥ ꯎꯅꯕꯒꯤꯗꯃꯛ ꯑꯗꯣꯝꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯃꯗꯨ ꯇꯧꯒꯗꯕꯅꯤ꯫”
ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯁꯦꯔꯣꯇꯣꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯍꯥꯟꯅꯅꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯒꯤ ꯏꯝꯄꯦꯛꯇ ꯑꯗꯨ ꯅꯣꯔꯃꯦꯜ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯀꯗꯤ ꯀꯦꯟꯗꯜ ꯂꯥꯏꯠ ꯗꯤꯅꯥꯔꯁꯁꯤꯡ ꯊꯃꯖꯤꯅꯕꯅꯤ, ꯃꯇꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯌꯨꯝ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯐꯖꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯆꯥꯅꯕꯥ ꯑꯃꯥ ꯆꯥꯕꯅꯤ!
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ (SAD) ꯍꯥꯌꯕꯁꯤ ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥ ꯍꯣꯡꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥꯒꯤ ꯃꯇꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯇꯁꯦꯡꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯕ꯭ꯔꯦꯅꯗꯥ ꯁꯦꯔꯣꯇꯣꯅꯤꯅꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯔꯀꯄꯅꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ꯫
- ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯍꯤꯗꯥꯀꯁꯤꯡꯗꯤ ꯌꯨꯃꯗꯥ ꯑꯐꯕꯥ ꯃꯉꯥꯜ ꯐꯪꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯇꯧꯕꯅꯤ꯫
- ꯃꯤꯊꯥꯏ, ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯑꯁꯪꯕꯥ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯑꯣꯠ, ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯨꯝꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯆꯥꯒꯗꯕꯅꯤ꯫
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- ꯀꯩꯊꯦꯂꯗꯥ ꯐꯪꯂꯤꯕꯥ `5HTP`ꯒꯨꯝꯕꯥ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯌꯥꯎꯗꯅꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯂꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯠꯇꯥ ꯁꯤꯖꯤꯟꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯍꯪꯕꯤꯌꯨ꯫
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