ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯕꯨ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠ ꯑꯣꯏꯅꯥ ꯊꯝꯕꯥ ꯄꯥꯝꯕꯤꯕ꯭ꯔꯥ? (ꯆꯥꯏꯜꯗ ꯐꯤꯠꯅꯦꯁ) ꯂꯥꯀꯎ, ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ!

ꯃꯃꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯎꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯃꯤ, ꯅꯠꯇꯦ? ꯑꯗꯨꯅꯥ, ‘ꯐꯤꯠ’ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤꯅꯥ ꯐꯖꯅꯥ ꯆꯥꯕꯥ, ꯐꯖꯅꯥ ꯁꯥꯟꯅꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯅꯤ꯫ ꯃꯗꯨ ꯑꯣꯏꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ, ꯑꯅꯥꯕꯥ ꯍꯟꯊꯔꯀꯏ, ꯃꯔꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯇꯧꯕꯗꯥ ꯑꯉꯀꯄꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯔꯦꯁ꯭ꯠ ꯂꯩ꯫

ꯑꯩꯈꯣꯌꯒꯤ ꯑꯉꯥꯡꯁꯤꯡꯕꯨ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯑꯃꯁꯨꯡ ‘ꯐꯤꯠ’ ꯑꯣꯏꯅꯥ ꯊꯝꯕꯗꯥ ꯀꯅꯥꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ? ꯇꯁꯦꯡꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯃꯃꯥ-ꯃꯄꯥ ꯑꯣꯏꯅꯥ ꯅꯈꯣꯌꯅꯥ ꯑꯆꯧꯕꯥ ꯊꯕꯛ ꯑꯃꯥ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯗꯣꯛꯇꯔꯁꯤꯡ, ꯑꯣꯖꯥꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯥ ꯁꯣꯛꯅ-ꯁꯝꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯃꯁꯤꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯥꯌꯀꯩꯗꯒꯤ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯈꯟꯊꯕꯤꯌꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯃꯥ-ꯃꯄꯥꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯌꯨꯃꯗꯥ ꯄꯨꯔꯛꯂꯕꯗꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯁꯨ ꯁꯤꯖꯤꯟꯅꯔꯛꯀꯅꯤ, ꯅꯠꯇꯦ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯏꯃꯨꯡ ꯃꯅꯨꯡ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯇꯧꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯟꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯅꯕꯥ ꯋꯥꯔꯦꯞ ꯂꯧꯔꯕꯗꯤ ꯃꯁꯤꯁꯨ ꯑꯆꯧꯕꯥ ꯑꯃꯅꯤ꯫

ꯑꯣꯀꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯅꯍꯥꯀꯄꯨ ꯍꯀꯆꯥꯡ ꯐꯕꯥ, ‘ꯐꯤꯠ’ ꯑꯣꯏꯕꯥ ꯑꯉꯥꯡ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯅꯤꯌꯝ ꯈꯔꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯥꯌꯔꯤꯕꯥ ꯅꯤꯌꯃꯁꯤꯡ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯞ ꯆꯥꯅꯥ ꯉꯥꯛꯅꯥ ꯆꯠꯀꯗꯕꯅꯤ ꯍꯥꯌꯕꯒꯤ ꯅꯤꯌꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯃꯄꯣꯛ ꯅꯨꯃꯤꯠꯇꯥ ꯀꯦꯛ ꯅꯠꯠꯔꯒꯥ ꯑꯥꯏꯁꯛꯔꯤꯝ ꯑꯃꯥ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯃꯇꯝ ꯑꯌꯥꯝꯕꯗꯥ ꯑꯐꯕꯥ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡ ꯑꯁꯤ ꯉꯥꯛꯅꯥ ꯆꯠꯄꯅꯤ꯫

ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯑꯉꯥꯡ ꯑꯃꯥ ꯄꯣꯀꯄꯒꯤ ꯅꯤꯌꯝ ꯵ ꯑꯁꯤ ꯌꯦꯡꯁꯤ꯫

ꯃꯈꯥꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ 5 ꯄꯅꯈ꯭ꯔꯦ꯫ ꯃꯈꯣꯌꯒꯤ ꯃꯔꯃꯗꯥ ꯑꯃꯨꯛ ꯑꯃꯨꯛ ꯋꯥꯔꯤ ꯁꯥꯟꯅꯔꯁꯤ꯫

1. ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ꯫

ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯅꯨꯡꯁꯤꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯄꯤꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯐꯪꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯕꯨ ꯑꯅꯧꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯣꯠꯅꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯤꯌꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯄꯥꯃꯈꯤꯗꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯑꯁꯪꯕꯥ ꯎꯍꯩꯁꯤꯡ, ꯃꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ꯫

ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩ 5 ꯆꯥꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯆꯥꯡ 2 ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯒꯤ ꯆꯥꯡ 3 ꯑꯣꯏꯕꯥ ꯌꯥꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯍꯦꯟꯅꯥ ꯐꯒꯅꯤ꯫ ꯃꯈꯥꯗꯥ ꯈꯨꯗꯝ ꯑꯃꯥ ꯄꯤꯔꯤ:

• ꯑꯌꯨꯛꯀꯤ ꯆꯥꯛꯂꯦꯅꯒꯤꯗꯃꯛ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯒꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁꯤꯔꯤꯑꯦꯜ, ꯕ꯭ꯔꯦꯗ) ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤ 4 (ꯀꯞ 1/2) ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
• ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯆꯥꯛꯂꯦꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ: ꯆꯥꯎꯔꯥꯛꯅꯥ ꯑꯉꯥꯡꯒꯤ ꯀꯦꯔꯣꯁꯤꯟ 6꯫
• ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯆꯥꯛꯂꯦꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ: ꯑꯦꯄꯜ ꯑꯃꯥ꯫
• ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯆꯥꯛꯂꯦꯟ: ꯕ꯭ꯔꯣꯀꯣꯂꯤꯒꯨꯝꯕꯥ ꯎꯍꯩ ꯑꯃꯥ ꯀꯞ 1/2 ꯑꯃꯁꯨꯡ ꯂꯦꯇꯆꯔ ꯀꯞ 1꯫

ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯑꯗꯨ ꯐꯪꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯆꯨꯒꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯆꯨ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯚꯦꯜꯌꯨ ꯑꯃꯥ ꯔꯤꯞꯔꯖꯦꯟꯇ ꯇꯧꯏ꯫

2. ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯉ꯭ꯒꯣꯝ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯄꯤꯖꯕꯥ (Drink Water & Milk)

ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯀꯈꯥꯌꯔꯕꯥ ꯃꯇꯃꯗꯥ ꯏꯁꯤꯡ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯣꯠꯁꯛꯅꯤ꯫ ꯁ꯭ꯀꯨꯂꯒꯤ ꯀꯦꯟꯇꯤꯅꯁꯤꯡꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯄꯦꯀꯦꯠ ꯄꯤꯕꯥ ꯑꯁꯤ ꯑꯔꯥꯌꯕꯥ ꯅꯠꯇꯦ꯫ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯁꯔꯨꯁꯤꯡ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯀꯦꯂꯁꯤꯌꯝ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯁꯉ꯭ꯒꯣꯝ ꯑꯁꯤ ꯀꯦꯂꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯤ꯫

ꯑꯗꯨꯅꯥ ꯑꯉꯥꯡ ꯑꯃꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯀꯌꯥ ꯃꯊꯧ ꯇꯥꯕꯒꯦ?

• ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨ꯫ꯆꯍꯤ 4 ꯑꯃꯁꯨꯡ 8ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯀꯞ 2 1/2 ꯊꯀꯒꯗꯕꯅꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯆꯍꯤ 9 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯑꯉꯥꯡ ꯑꯣꯏꯔꯕꯗꯤ , ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯀꯞ 3 ꯊꯛꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫

ꯃꯁꯤꯗꯥ ꯁꯟ-ꯏꯔꯣꯏꯒꯤ ꯁꯉ꯭ꯒꯣꯝ, ꯁ꯭ꯀꯤꯝ ꯃꯤꯜꯀ, ꯀꯦꯂꯁꯤꯌꯝ ꯐꯣꯔꯇꯤꯐꯥꯏꯗ ꯁꯣꯌ ꯃꯤꯜꯀ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯌꯣꯒꯔ ꯑꯃꯁꯨꯡ ꯆꯦꯡ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯃꯈꯥꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯗꯝ ꯑꯃꯥ ꯄꯤꯔꯤ:

• ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯌꯒꯤ ꯁꯉ꯭ꯒꯣꯝ (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯂꯤꯇꯔ 1/2) ꯀꯞ 2 ꯊꯀꯎ꯫
• ꯆꯦꯗꯥꯔ ꯆꯦꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ꯫
• ꯌꯣꯒꯔꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯀꯞ ꯑꯃꯥ (ꯀꯞ ꯱/꯲) .

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯇꯕꯥ ꯑꯇꯩ ꯄꯣꯠꯁꯛ ꯑꯃꯠꯇꯥ ꯊꯀꯄꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯃꯈꯣꯌꯗꯥ ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ 100% ꯃꯍꯩ-ꯃꯔꯣꯡꯒꯤ ꯖꯨꯁ (ꯅꯣꯡꯃꯗꯥ ꯀꯞ 1ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯤꯗꯕꯥ) ꯑꯃꯥ ꯄꯤꯖꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁꯣꯗꯥ, ꯖꯨꯁ ꯗ꯭ꯔꯤꯉ꯭ꯛ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯣꯔꯇꯁ ꯗ꯭ꯔꯤꯉ꯭ꯛ ꯈꯔꯗꯤ) ꯂꯤꯃꯤꯠ ꯇꯧ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯦꯂꯣꯔꯤ ꯈꯛꯇꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯄꯤꯗꯦ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯑꯁꯤꯅꯥ ꯍꯥꯀꯆꯥꯡ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯨꯝꯕꯥ ꯁꯃꯁ꯭ꯌꯥꯁꯤꯡ ꯊꯣꯀꯍꯜꯂꯀꯄꯥ ꯌꯥꯏ꯫

꯳.ꯃꯈꯣꯌꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯇꯥꯕꯥ ꯇꯝꯕꯤꯕꯥ (Listen to Your Body)

ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯂꯩꯕꯗꯥ ꯀꯔꯤ ꯐꯥꯑꯣꯔꯤꯕꯒꯦ? ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯅꯥ "ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯩꯍꯥꯛ ꯍꯧꯖꯤꯛ ꯃꯄꯨꯡ ꯐꯥꯔꯦ" ꯍꯥꯌꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯈꯪꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯤꯌꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯔꯤ ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯔꯦ ꯍꯥꯌꯕꯥ ꯈꯉꯗꯦ꯫ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯥꯕꯥ ꯇꯝꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯆꯥꯕꯥ ꯂꯦꯄꯀꯅꯨ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯔꯣꯜ ꯑꯗꯨ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯦꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯒꯅꯤ ꯍꯥꯌꯕꯗꯨ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ꯫ ꯃꯗꯨꯃꯛ ꯑꯣꯏꯔꯤ꯫ ꯑꯄꯤꯀꯄꯥ ꯑꯉꯥꯡꯁꯤꯡꯗꯁꯨ ꯑꯗꯨꯃꯛ ꯑꯣꯏꯔꯤ꯫

꯴.ꯁ꯭ꯛꯔꯤꯅꯒꯤ ꯃꯇꯝ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ꯫

‘ꯁ꯭ꯛꯔꯤꯟ ꯇꯥꯏꯝ’ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯇꯤꯚꯤ ꯌꯦꯡꯕꯥ, ꯚꯤꯗꯤꯑꯣ ꯌꯦꯡꯕꯥ ꯑꯃꯁꯨꯡ ꯚꯤꯗꯤꯑꯣ ꯒꯦꯝ (ꯃꯈꯣꯌꯒꯤ ꯐꯣꯟ, ꯇꯦꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯀꯝꯞꯌꯨꯇꯔꯗꯥ) ꯁꯥꯟꯅꯕꯒꯤ ꯃꯇꯝ ꯑꯗꯨꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯃꯇꯝ ꯌꯥꯝꯅꯥ ꯂꯦꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯅꯥ ꯃꯄꯥꯟꯗꯥ ꯁꯥꯟꯅꯕꯒꯤ ꯃꯇꯝ ꯍꯟꯊꯩ ꯑꯃꯁꯨꯡ ꯂꯝꯕꯤ-ꯊꯣꯡꯅꯥ ꯆꯠꯄꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯕꯥꯏꯛ ꯊꯧꯕꯥ, ꯇꯨꯝꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯃꯔꯨꯄꯁꯤꯡꯒꯥ ꯁꯥꯟꯅꯕꯥ) ꯌꯥꯎꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯇꯨꯝꯕꯥ ꯃꯃꯥꯡꯗꯥ ꯁ꯭ꯛꯔꯤꯟ ꯑꯃꯗꯥ ꯌꯦꯡꯕꯗꯥ ꯃꯇꯝ ꯌꯥꯝꯅꯥ ꯆꯪꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯌꯥꯏ꯫ ꯁ꯭ꯛꯔꯤꯅꯁꯤꯡ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯅꯤꯜ ꯃꯉꯥꯂꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯔꯦꯅꯗꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ "ꯍꯧꯖꯤꯛ ꯐꯥꯑꯣꯕꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯝ ꯑꯣꯏꯗ꯭ꯔꯤ꯫"

ꯁ꯭ꯀꯨꯂꯒꯤ ꯊꯕꯛꯇꯥ ꯀꯝꯞꯌꯨꯇꯔ ꯁꯤꯖꯤꯟꯅꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯠꯇꯅꯥ, ꯅꯣꯡꯃꯗꯥ ꯄꯨꯡ 2ꯗꯒꯤ ꯍꯦꯟꯅꯥ ‘ꯁ꯭ꯛꯔꯤꯟ ꯇꯥꯏꯝ’ꯗꯥ ꯁꯤꯖꯤꯟꯅꯗꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯊꯕꯛ ꯀꯌꯥ ꯂꯩꯔꯤ, ꯅꯠꯇꯦ?

꯵.ꯃꯈꯣꯌꯕꯨ ꯑꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯥ (Be Active)

ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯑꯉꯥꯡ ꯑꯣꯏꯔꯤꯉꯩꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯊꯕꯛ ꯑꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯅꯨꯡꯉꯥꯏꯔꯤꯕꯥ ꯊꯕꯛ-ꯊꯧꯔꯃꯁꯤꯡ ꯑꯗꯨ ꯈꯪꯗꯣꯀꯄꯅꯤ꯫ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯀ꯭ꯔꯤꯀꯦꯠ ꯅꯠꯔꯒꯥ ꯐꯨꯇꯕꯣꯜ ꯁꯥꯟꯅꯕꯥ ꯄꯥꯃꯗꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯀꯥꯔꯥꯇꯦ, ꯅꯠꯠꯔꯒꯥ ꯅꯥꯠ, ꯅꯠꯠꯔꯒꯥ ꯃꯔꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯄꯥꯟꯗꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯕꯨ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯇꯩ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯌꯥꯏ꯫

ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯝ ꯈꯔꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯅꯕꯒꯤ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯊꯤꯌꯨ꯫ ꯃꯁꯤ ꯕꯥꯒꯥꯟꯗꯥ ꯁꯥꯟꯅꯕꯥ, ꯕꯥꯏꯛ ꯊꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯏꯃꯨꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯄꯥꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯇꯤꯚꯤ ꯌꯦꯡꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯝꯞꯌꯨꯇꯔ ꯒꯦꯝ ꯁꯥꯟꯅꯕꯥ ꯂꯦꯄꯍꯟꯅꯕꯥ ꯍꯥꯌꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯇꯧꯒꯗꯕꯥ ꯅꯨꯡꯉꯥꯏꯔꯕꯥ ꯊꯕꯀꯁꯤꯡꯒꯤ ꯂꯤꯁ꯭ꯠ ꯑꯃꯥ ꯐꯥꯎꯕꯥ ꯁꯦꯝꯕꯥ ꯌꯥꯏ!

ꯑꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯅꯥ ꯍꯀꯆꯥꯡ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯅꯧꯕꯥ ꯃꯔꯨꯄꯁꯤꯡꯁꯨ ꯁꯦꯃꯒꯠꯂꯤ, ꯇꯤꯝ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯀꯔꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯇꯥꯀꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯂꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯤꯔꯤ꯫

ꯃꯃꯥ-ꯃꯄꯥꯁꯤꯡ, ꯑꯗꯣꯃꯒꯤ ꯃꯇꯦꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯥꯒꯠꯆꯔꯤ!

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ‘ꯐꯤꯠ’ ꯑꯣꯏꯕꯥ ꯑꯉꯥꯡ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯃꯥ-ꯃꯄꯥ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯃꯇꯦꯡ ꯀꯌꯥ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯌꯨꯃꯗꯥ ꯄꯨꯔꯀꯄꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯕꯤꯌꯨ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯅꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯏꯃꯨꯡ ꯃꯅꯨꯡ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯄꯨꯟꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯊꯧꯔꯥꯡ ꯇꯧꯕꯤꯌꯨ꯫

ꯋꯥꯐꯝ 5 ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯥ ꯈꯟꯅ-ꯅꯩꯅꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯗꯒꯤꯁꯨ ꯑꯅꯧꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯇꯃꯖꯕꯥ ꯌꯥꯏ! ꯑꯉꯥꯡ ꯑꯗꯨ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯃꯥ-ꯃꯄꯥ ꯑꯅꯤꯃꯛ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯒꯦ? ꯑꯗꯨꯗꯒꯤ ꯏꯃꯨꯡ ꯄꯨꯝꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯒꯅꯤ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

ꯑꯗꯨꯅꯥ, ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯥ, ‘ꯐꯤꯠ’ ꯑꯣꯏꯕꯥ ꯑꯉꯥꯡ ꯑꯃꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯨꯞꯅꯇꯒꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯉꯥꯡ ꯑꯃꯈꯛꯇꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯍꯧꯖꯤꯛ ꯑꯗꯣꯃꯗꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯂꯕ꯭ꯔꯥ?

• ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯑꯐꯕꯥ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ, .
• ꯑꯁꯦꯡꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯉ꯭ꯒꯣꯃꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯊꯀꯎ,
• ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ ꯐꯥꯔꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯥꯕꯥ ꯂꯦꯄꯈꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ,
• ꯇꯤ.ꯚꯤ. ꯑꯃꯁꯨꯡ ꯐꯣꯅꯒꯨꯝꯕꯥ ꯁ꯭ꯛꯔꯤꯅꯁꯤꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯞꯂꯤꯕꯥ ꯃꯇꯝ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ,
• ꯑꯃꯁꯨꯡ ꯑꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯑꯉꯥꯡ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯉꯥꯡꯅꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯗꯥ ꯑꯉꯥꯡ ꯑꯣꯏꯔꯤꯉꯩꯗꯒꯤ ꯍꯧꯅꯥ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡ ꯑꯁꯤ ꯄꯤꯕꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯆꯥꯎꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯑꯃꯥ ꯍꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯑꯩꯍꯥꯛꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯑꯉꯥꯡ ꯄꯨꯝꯅꯃꯀꯄꯨ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯇꯨꯡꯂꯃꯆꯠꯀꯤ ꯌꯥꯏꯐ-ꯄꯥꯎꯖꯦꯜ ꯄꯤꯖꯔꯤ!

ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯍꯀꯁꯦꯜ, ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ, ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ, ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ, ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯍꯀꯁꯦꯜ, ꯆꯥꯟ-ꯊꯛꯅꯕꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ, ꯆꯥꯏꯜꯗ ꯐꯤꯠꯅꯦꯁ꯫