ꯅꯍꯥꯛꯅꯥ ꯈꯣꯉꯅꯥ ꯆꯠꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯔꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯟꯅꯔꯀꯄꯥ, ꯈꯉꯍꯧꯗꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯉ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯉꯎꯄꯀꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ, "ꯑꯎꯆ, ꯑꯩꯒꯤ ꯈꯣꯉꯎꯞ ꯁꯣꯀꯄꯥ!"? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯣꯏꯔꯒꯗꯤ ꯅꯍꯥꯛ ꯅꯁꯥꯃꯛ ꯅꯠꯇꯦ꯫ ꯁ꯭ꯞꯔꯦꯏꯟ ꯑꯁꯤ ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯅꯥ ꯉꯁꯤꯗꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯈꯔꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ, ꯃꯗꯨꯗꯤ ꯁꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ, ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯁꯤ ꯊꯣꯛꯂꯤꯕꯅꯣ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨꯅꯤ꯫
ꯁ꯭ꯞꯔꯦꯟ ꯍꯥꯌꯕꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁ꯭ꯞꯔꯦꯟ ꯍꯥꯌꯕꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯗꯥ ꯊꯣꯀꯄꯥ ꯗꯤꯁꯑꯣꯔꯗꯔ ꯑꯃꯅꯤ꯫ ꯍꯧꯖꯤꯛ ꯑꯗꯣꯝꯅꯥ ꯍꯪꯂꯤꯕꯁꯤ ꯖꯣꯏꯟꯇ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ꯫ ꯖꯣꯟ ꯍꯥꯌꯕꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯁꯔꯨ ꯑꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯔꯤꯕꯥ ꯃꯐꯝ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ, ꯈꯨꯎ, ꯈꯨꯎ, ꯈꯣꯡ, ꯃꯈꯨꯠ, ꯃꯈꯨꯠ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯈꯅꯕꯤꯌꯨ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯕꯨ ꯖꯣꯏꯟꯇ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
ꯑꯗꯨꯅꯥ, ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤꯗꯥ, ꯁꯔꯨꯁꯤꯡ ꯑꯁꯤ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯀꯧꯕꯥ ꯇꯤꯁ꯭ꯌꯨꯒꯤ ꯑꯆꯦꯠꯄꯥ ꯕꯦꯟꯗꯁꯤꯡꯅꯥ ꯃꯐꯝ ꯆꯥꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯔꯕ꯭ꯕꯔ ꯕꯦꯟꯗꯁꯤꯡꯒꯨꯝꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯍꯟꯗꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯕꯨ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯤꯃꯤꯠꯀꯤ ꯃꯄꯥꯟꯗꯥ ꯆꯦꯟꯊꯈꯤꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ (sprain) ꯊꯣꯀꯏ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯤ:
- ꯈꯨꯖꯦꯡ
- ꯈꯨꯎ
- ꯈꯨꯗꯥꯡ
ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯞꯔꯦꯅꯁꯤꯡ ꯊꯣꯛꯂꯤꯕꯅꯣ? ꯃꯔꯃꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?
ꯁꯣꯛ-ꯄꯅꯕꯥ ꯊꯣꯀꯄꯒꯤ ꯃꯔꯝ ꯃꯈꯜ ꯀꯌꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯉꯍꯧꯗꯅꯥ ꯊꯣꯀꯏ꯫
- ꯈꯪꯍꯧꯗꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯥ ꯁꯣꯀꯄꯥ, ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯂꯝꯕꯤꯗꯥ ꯆꯠꯂꯤꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯄꯣꯠꯁꯛ ꯑꯃꯗꯥ ꯆꯦꯟꯊꯈꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯗꯨꯗꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯗꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ (impact) : ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯒꯤ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯨꯠ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯆꯦꯟꯊꯈꯤꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯌꯥꯏ꯫
- ꯁꯥꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ: ꯅꯍꯥꯛꯅꯥ ꯁꯣꯀꯍꯜꯂꯀꯄꯥ ꯌꯥꯕꯒꯤ ꯆꯥꯡ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯝꯕꯤ-ꯊꯣꯡ, ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ, ꯅꯠꯠꯔꯒꯥ ꯃꯥꯌꯀꯩ ꯊꯨꯅꯥ ꯍꯣꯡꯗꯣꯀꯄꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯦꯇꯕꯣꯜ, ꯐꯨꯇꯕꯣꯜ, ꯕꯥꯁ꯭ꯀꯦꯇꯕꯣꯜ, ꯀ꯭ꯔꯤꯀꯦꯠ) ꯌꯥꯎꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯁꯥꯟꯅꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ꯫ ꯅꯍꯥꯛꯅꯥ ꯀ꯭ꯔꯤꯀꯦꯠ ꯁꯥꯟꯅꯔꯤ ꯑꯃꯁꯨꯡ ꯈꯉꯍꯧꯗꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯤ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯁꯨ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯁꯣꯟꯊꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯟꯊꯕꯥ ꯌꯥꯏ .
ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯃꯤꯑꯣꯏ ꯈꯔꯒꯤ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯈꯔꯥ ꯂꯨꯝꯕꯥ (joint hypermobility) ꯑꯣꯏ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯁꯤꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫
ꯁ꯭ꯞꯔꯦꯅꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ? ꯑꯗꯣꯝꯅꯥ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯈꯉꯕꯤꯔꯤꯕꯒꯦ?
ꯅꯍꯥꯛꯅꯥ ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯁꯣꯟꯊꯔꯀꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯩ꯫
- ꯑꯅꯥꯕꯥ: ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯅꯤ꯫ ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ, ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯝꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯅꯥꯕꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯇꯧꯗꯕꯥ ꯃꯇꯃꯗꯁꯨ ꯑꯅꯥꯕꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫
- ꯁꯣꯛ-ꯄꯅꯕꯥ: ꯁꯣꯟꯊꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯈꯨꯗꯛꯇꯥ, ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯧꯔꯀꯏ, ꯈꯨꯗꯛꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ꯫
- ꯁꯣꯛ-ꯄꯅꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯏ ꯊꯣꯀꯄꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯅꯤꯜ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯟꯊꯕꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯃꯁꯤ ꯈꯨꯗꯛꯇꯥ ꯂꯥꯀꯄꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫
- ꯂꯤꯃꯤꯇꯦꯗ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯆꯠꯄꯥ ꯉꯃꯗꯦ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯆꯠꯄꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ꯫
- ꯖꯣꯟ ꯏꯅꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ: ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯂꯪꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ "ꯔꯣꯀꯤ" ꯑꯣꯏꯅꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫
- ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ "ꯄꯣꯞ"ꯒꯤ ꯈꯣꯟꯖꯦꯜ ꯑꯃꯥ ꯇꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯥꯎꯕꯥ: ꯁꯥꯊꯤꯕꯥ ꯁꯣꯀꯄꯥ ꯈꯔꯗꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ "ꯄꯣꯞ" ꯅꯠꯠꯔꯒꯥ "ꯀ꯭ꯔꯦꯛ" ꯈꯣꯟꯖꯦꯜ ꯑꯃꯥ ꯇꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫
- ꯑꯔꯨꯝꯕꯥ ꯋꯥꯠꯄꯥ ꯉꯃꯗꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯎꯗꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯊꯝꯂꯒꯥ ꯆꯠꯄꯗꯥ ꯑꯋꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯏꯊꯣꯀꯄꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫
ꯎꯂꯨꯛꯀꯨꯒꯤ ꯃꯈꯂꯁꯤꯡ ꯂꯩꯕꯔꯥ?
ꯍꯣꯌ, ꯁ꯭ꯞꯔꯦꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯁꯥꯊꯤꯕꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯗꯨꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯈꯜ ꯑꯍꯨꯃꯗꯥ ꯈꯥꯌꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯗꯣꯛꯇꯔ ꯑꯃꯅꯥ ꯂꯦꯄꯊꯣꯀꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯑꯀꯅꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯂꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
- ꯒ꯭ꯔꯦꯗ 1 ꯁ꯭ꯞꯔꯦꯟ (ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯥ):
- ꯃꯁꯤ ꯂꯤꯒꯥꯃꯦꯟꯇꯀꯤ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁ꯭ꯠꯔꯦꯁ (stretching) ꯑꯃꯅꯤ꯫ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯉꯃꯗꯦ꯫
- ꯃꯍꯧꯁꯥꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫
- ꯁꯣꯀꯄꯥ ꯑꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫
- ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯣꯏ, ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯅꯠꯇꯦ꯫
- ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯒꯠꯂꯀꯏ꯫
- ꯒ꯭ꯔꯦꯗ 2 ꯁ꯭ꯞꯔꯦꯟ (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁ꯭ꯞꯔꯦꯟ):
- ꯃꯁꯤꯒꯤ ꯀꯦꯁ ꯑꯁꯤꯗꯥ, ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯁꯤ ꯁꯔꯨꯛ ꯈꯔꯗꯤ ꯁꯣꯀꯏ (ꯄꯥꯔꯁꯤꯑꯦꯜ ꯇꯤꯌꯥꯔ) .
- ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯑꯍꯥꯅꯕꯥ ꯊꯥꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ꯫
- ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯈꯪꯖꯤꯅꯕꯥ ꯌꯥꯏ꯫
- ꯅꯍꯥꯛꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯁꯨꯡ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫
- ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯈꯔꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ꯫
- ꯐꯒꯠꯂꯀꯄꯗꯥ ꯅꯨꯃꯤꯠ ꯀꯌꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ꯫
- ꯒ꯭ꯔꯦꯗ 3 ꯁ꯭ꯞꯔꯦꯏꯟ (ꯁꯥꯊꯤꯕꯥ ꯁ꯭ꯞꯔꯦꯟ): 1.1.
- ꯃꯁꯤꯒꯤ ꯀꯦꯁ ꯑꯁꯤꯗꯥ, ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯣꯀꯏ (ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯣꯀꯄꯥ) .
- ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯏ, ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯏ꯫
- ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏ꯫
- ꯖꯣꯟ ꯑꯁꯤ ꯑꯅꯁ꯭ꯇꯦꯕꯜ ꯑꯣꯏ ꯑꯃꯁꯨꯡ "ꯄꯦꯅꯦꯜ ꯑꯃꯒꯨꯝꯅꯥ" ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫
- ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯁꯣꯀꯄꯥ ꯃꯈꯨꯠ/ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯗꯦ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯗꯦ꯫
- ꯃꯁꯤ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯊꯥ ꯀꯌꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯖꯤꯑꯣꯊꯦꯔꯥꯄꯤ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯖꯔꯤ ꯐꯥꯎꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫
ꯅꯍꯥꯛꯅꯥ ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ? ꯌꯨꯃꯗꯥ ꯀꯔꯤ ꯐꯥꯔꯁ꯭ꯠ ꯑꯦꯏꯗ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ?
ꯁꯣꯟꯊꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯈꯨꯗꯛꯇꯥ ꯌꯨꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯐꯥꯔꯁ꯭ꯠ ꯑꯦꯏꯗꯀꯤ ꯊꯧꯔꯥꯡ ꯈꯔꯥ ꯂꯩ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯔꯥꯏꯁ ꯃꯦꯊꯗ ꯍꯥꯌꯅꯥ ꯀꯧꯏ .
- ꯑꯥꯔ - ꯔꯦꯁ꯭ꯠ ꯇꯧꯕꯥ : .
- ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯅꯤ꯫ꯍꯥꯌꯕꯗꯤ ꯃꯗꯨ ꯂꯧꯊꯣꯛꯂꯒꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯃꯗꯅꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯄꯥ ꯌꯥꯏ꯫
- ꯑꯩ - ꯑꯥꯏꯁ (ꯑꯥꯏꯁꯤꯡ): .
- ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯥꯏꯁ ꯊꯥꯎ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫ ꯄ꯭ꯂꯥꯁ꯭ꯇꯤꯛ ꯕꯦꯒ ꯑꯃꯗꯥ ꯑꯥꯏꯁ ꯀ꯭ꯌꯨꯕ ꯈꯔꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯑꯀꯪꯕꯥ ꯐꯤ ꯑꯃꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 15-20 ꯐꯥꯎꯕꯥ ꯊꯥꯎ꯫ ꯈꯣꯡꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯑꯥꯏꯁ ꯊꯥꯒꯅꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯑꯍꯥꯅꯕꯥ ꯅꯨꯃꯤꯠ ꯑꯅꯤꯗꯒꯤ ꯑꯍꯨꯝ ꯐꯥꯎꯕꯗꯥ ꯅꯣꯡꯃꯗꯥ ꯑꯍꯨꯃꯗꯒꯤ ꯃꯔꯤ ꯐꯥꯎꯕꯥ ꯇꯧ꯫
- ꯁꯤ - ꯀꯝꯞꯔꯦꯁꯟ ꯇꯧꯕꯥ: .
- ꯁꯣꯛ-ꯄꯅꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ, ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯈꯔꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ, ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯕꯥ ꯏꯂꯥꯁ꯭ꯇꯤꯛ ꯕꯦꯟꯗꯦꯖ ꯑꯃꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯁꯄꯣꯔꯠ ꯄꯤꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯀꯨꯄꯁꯤꯅꯒꯅꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯕꯦꯟꯗꯦꯖꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯤꯜ ꯑꯣꯏꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯟꯊꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯃꯗꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯏ꯫
- ꯏ - ꯏꯂꯦꯛꯠꯔꯤꯁꯤꯇꯤ: ꯱.
- ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯒꯤ ꯃꯊꯛꯇꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯈꯣꯡ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯅꯥ ꯄ꯭ꯔꯣꯞ ꯇꯧ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯗꯨ ꯈꯨꯠꯁꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯇꯂꯕ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯎꯞ ꯑꯃꯅꯥ ꯄ꯭ꯔꯣꯞ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ: ꯀꯔꯤꯒꯨꯝꯕꯥ RICE ꯂꯥꯏꯌꯦꯡ ꯑꯁꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁ꯭ꯞꯔꯦꯅꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯄꯨꯡ 24-72ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯇꯧꯔꯕꯗꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ `ꯄꯦꯔꯥꯁꯤꯇꯥꯃꯣꯜ`ꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯄꯦꯟ ꯔꯤꯂꯤꯚꯔ ꯑꯣꯏꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯗꯅꯥ ꯑꯇꯩ ꯄꯦꯟ ꯔꯤꯂꯤꯚꯔꯁꯤꯡ (`NSAIDs`ꯒꯨꯝꯕꯥ) ꯂꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌ ꯈꯔꯗꯤ ꯑꯍꯥꯅꯕꯥ ꯁ꯭ꯇꯦꯖꯗꯥ ꯏ ꯊꯣꯀꯄꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯁ꯭ꯞꯔꯦꯅꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯒꯗꯒꯦ?
ꯁꯣꯀꯄꯥ ꯈꯨꯗꯤꯡꯃꯛ ꯗꯣꯛꯇꯔꯗꯥ ꯆꯠꯄꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯌꯨꯃꯗꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯅꯥ ꯂꯥꯏꯌꯦꯡꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ:
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯟꯊꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯀꯄꯥ ꯈꯣꯡ/ ꯃꯈꯨꯠ ꯑꯗꯨ ꯂꯩꯃꯥꯌꯗꯥ ꯊꯝꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯃꯗꯨꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯝꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯃꯍꯧꯁꯥꯗꯒꯤ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯐꯃꯗꯥ ꯂꯩꯕꯥ ꯎꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯤꯡꯊꯤꯅꯥ ꯁꯣꯀꯄꯥ, ꯇꯤꯟ ꯁꯤꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯆꯨ ꯍꯣꯡꯂꯀꯄꯥ (ꯄꯥꯂꯦꯅꯁ, ꯕ꯭ꯂꯨꯅꯦꯁ) ꯂꯩꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯀꯅꯕꯥ "ꯄꯣꯞ" ꯈꯣꯟꯖꯦꯜ ꯑꯃꯥ ꯇꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ꯫ (ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯇꯤꯌꯥꯔ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯟ ꯐ꯭ꯔꯦꯀꯆꯔ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫)
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯌꯨꯃꯗꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯄꯤꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯨꯃꯤꯠ ꯑꯅꯤꯗꯒꯤ ꯑꯍꯨꯝ ꯐꯥꯎꯕꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯔꯛꯠꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯃꯑꯣꯡ ꯑꯁꯤ ꯈꯟꯊꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯒꯨꯝꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯥꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯒꯨꯝꯅꯥ ꯎꯔꯕꯁꯨ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯀꯔꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯂꯩꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯪꯖꯤꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯐ꯭ꯔꯦꯀꯆꯔ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
ꯗꯣꯛꯇꯔ ꯑꯃꯅꯥ ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯥ ꯀꯔꯝꯅꯥ ꯆꯦꯛ ꯇꯧꯒꯅꯤ?
ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯍꯥꯛꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯀꯄꯨ ꯋꯥꯍꯪ ꯈꯔꯥ ꯍꯪꯒꯅꯤ:
- ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯁꯣꯀꯄꯥ ꯑꯣꯏꯈꯤꯕꯒꯦ?
- ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?
- ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯈꯣꯟꯖꯦꯜ ꯑꯃꯥ ꯇꯥꯈꯤꯕ꯭ꯔꯥ?
ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯗꯣꯛꯇꯔ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯒꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ:
- ꯃꯈꯣꯌꯅꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯌꯦꯡꯏ꯫
- ꯃꯈꯣꯌꯅꯥ ꯃꯁꯤ ꯐꯥꯎꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯅꯠꯠꯔꯒꯥ ꯑꯆꯝꯕꯥ ꯂꯪꯁꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯆꯦꯛ ꯇꯧꯒꯅꯤ꯫
- ꯗꯣꯛꯇꯔꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯀꯌꯥꯝ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯒꯦ (ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ), ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯂꯩꯕ꯭ꯔꯥ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯀꯅꯤ꯫
ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯇꯦꯁ꯭ꯠ ꯑꯁꯤꯅꯥ ꯃꯁꯤ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯥ ꯁꯣꯀꯄꯥ (fracture)ꯒꯤ ꯑꯀꯤꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯦꯛꯁ-ꯔꯦ ꯇꯧꯅꯕꯥ ꯑꯣꯔꯗꯔ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡ ꯁꯣꯀꯄꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯒꯤ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯗꯨ ꯀꯌꯥꯝ ꯌꯥꯝꯅꯥ ꯁꯣꯀꯍꯅꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯈꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ ꯑꯦꯝ.ꯑꯥꯔ.ꯑꯥꯏ. ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯁꯣꯀꯄꯥ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯃꯊꯧ ꯇꯥꯗꯦ꯫
ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯥ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯃꯇꯝ ꯀꯌꯥ ꯆꯪꯕꯒꯦ? ꯑꯩꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯁꯤ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯣꯀꯍꯟꯗꯒꯗꯒꯦ?
ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯅꯥ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯆꯪꯕꯥ ꯃꯇꯝ ꯑꯁꯤ ꯃꯁꯤꯒꯤ ꯁꯥꯊꯤꯕꯥ ꯃꯑꯣꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯌꯥꯝꯅꯥ ꯈꯦꯠꯅꯩ (ꯒ꯭ꯔꯦꯗ 1, 2, ꯅꯠꯠꯔꯒꯥ 3)꯫
- ꯒ꯭ꯔꯦꯗ 1ꯒꯤ ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯝꯃꯤ꯫
- ꯒ꯭ꯔꯦꯗ 2ꯒꯤ ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯅꯥ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ 3ꯗꯒꯤ 6 ꯐꯥꯎꯕꯥ ꯆꯪꯕꯥ ꯌꯥꯏ꯫
- ꯒ꯭ꯔꯦꯗ 3ꯒꯤ ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯅꯥ ꯊꯥ ꯀꯌꯥ (ꯊꯥ 3-6 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ) ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯔꯖꯔꯤꯒꯤ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯐꯒꯠꯂꯀꯄꯒꯤ ꯃꯇꯝ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯕꯥ ꯌꯥꯏ꯫
ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯝꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯤ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯁꯤꯡ ꯑꯗꯨ ꯆꯨꯝꯅꯥ ꯏꯅꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯐꯒꯠꯂꯛꯠꯔꯤꯐꯥꯎꯕꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯕꯁꯨ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ, ꯃꯗꯨꯒꯤ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯔꯦꯟꯖ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯨꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯊꯤꯡꯅꯕꯥ ꯐꯤꯖꯤꯑꯣꯊꯦꯔꯥꯄꯤ ꯄꯤꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯐꯤꯖꯤꯑꯣꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯇꯧꯒꯗꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯝꯕꯤꯒꯅꯤ꯫
ꯁꯣꯛ-ꯄꯅꯕꯥ ꯊꯤꯡꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯀꯌꯥ ꯂꯩ:
- ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗ꯭ꯔꯤꯉꯩ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯟꯅꯄꯣꯠ ꯁꯥꯟꯅꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯑꯐꯕꯥ `ꯋꯥꯔꯝ-ꯑꯞ` ꯑꯃꯥ ꯇꯧ, ꯍꯥꯌꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯔꯝ ꯇꯧꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯔꯥ ꯇꯧ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ `ꯀꯨꯜ-ꯗꯥꯎꯟ` ꯑꯃꯥ ꯇꯧ꯫
- ꯅꯍꯥꯛꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯁꯥꯟꯅꯄꯣꯠ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯥ ꯆꯨꯅꯕꯥ ꯑꯐꯕꯥ ꯃꯒꯨꯟ ꯂꯩꯕꯥ ꯖꯨꯇꯣꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯖꯨꯇꯣꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯑꯐꯕꯥ ꯁꯄꯣꯔꯠ ꯄꯤꯒꯗꯕꯅꯤ꯫
- ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧ꯫ ꯑꯀꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯑꯐꯕꯥ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯃꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧ꯫ ꯄꯣꯊꯥꯕ.
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯣꯀꯄꯥ ꯊꯤꯡꯅꯕꯥ ꯁꯄꯣꯔꯠ ꯕꯦꯟꯗꯦꯖ ꯅꯠꯠꯔꯒꯥ ꯕ꯭ꯔꯦꯁ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯍꯪꯕꯤꯌꯨ꯫
ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯅꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯔꯤ ꯈꯦꯠꯅꯕꯥ ꯂꯩꯕꯒꯦ?
ꯍꯥꯌꯔꯤꯕꯥ ꯃꯤꯡ ꯑꯅꯤ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯋꯥꯍꯟꯊꯣꯛ ꯄꯤꯔꯕꯁꯨ ꯑꯅꯤꯁꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯈꯔꯥ ꯈꯦꯟꯅꯕꯥ ꯂꯩ꯫
- ꯁ꯭ꯞꯔꯦꯟ , ꯑꯩꯈꯣꯌꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯈꯟꯅꯈꯤꯕꯒꯨꯝꯅꯥ, ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯃꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯅꯤ, ꯍꯥꯌꯕꯗꯤ ꯁꯔꯨ ꯑꯅꯤꯕꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯇꯤꯁꯨꯒꯤ ꯕꯦꯟꯗ ꯑꯃꯅꯤ꯫
- ꯁ꯭ꯠꯔꯦꯟ , ꯅꯠꯠꯔꯒꯥ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯁꯤꯕꯨ "ꯅ꯭ꯌꯨꯔꯣꯄꯦꯊꯤ" ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ (ꯃꯁꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯑꯣꯏꯗ꯭ꯔꯕꯁꯨ, ꯃꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯋꯥꯍꯟꯊꯣꯛ ꯑꯃꯅꯤ), ꯍꯥꯌꯕꯁꯤ ꯃꯁꯜ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯦꯟꯗꯣꯟ ꯀꯧꯕꯥ ꯑꯀꯅꯕꯥ ꯇꯤꯁꯨ ꯑꯃꯅꯥ ꯃꯁꯜ ꯑꯃꯕꯨ ꯁꯔꯨꯒꯥ ꯁꯝꯅꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯗꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯃꯥ ꯌꯥꯎꯏ, ꯑꯗꯨꯒꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯅꯥ ꯃꯁꯜ ꯅꯠꯠꯔꯒꯥ ꯇꯦꯟꯗꯣꯟ ꯑꯃꯥ ꯌꯥꯎꯏ꯫ ꯂꯥꯏꯑꯣꯡ ꯈꯔꯗꯤ ꯃꯥꯟꯅꯔꯕꯁꯨ, ꯑꯃꯥꯡ-ꯑꯇꯥ ꯑꯁꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯑꯣꯏ꯫
ꯑꯔꯣꯏꯕꯗꯥ ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫
ꯑꯗꯨꯅꯥ, ꯍꯧꯖꯤꯛꯇꯤ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯂꯝꯂꯒꯅꯤ ꯃꯗꯨꯗꯤ ꯁꯣꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫
- ꯁ꯭ꯞꯔꯦꯅꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯄꯤꯀꯄꯥꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯐꯥꯎꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
- RICE ꯃꯦꯊꯗ ꯑꯁꯤ ꯁ꯭ꯞꯔꯦꯟ ꯑꯃꯒꯤꯗꯃꯛ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯐꯥꯔꯁ꯭ꯠ ꯑꯦꯏꯗꯅꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯁꯣꯀꯄꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯒꯠꯂꯛꯠꯔꯕꯗꯤ, ꯁꯣꯌꯗꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫
- ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯒꯠꯂꯛꯠꯔꯤꯐꯥꯎꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯨꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯣꯀꯍꯟꯗꯅꯕꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯃꯃꯜ ꯌꯥꯝꯃꯤ ꯍꯥꯌꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯂꯥꯏꯌꯦꯡꯕꯈꯛꯇꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯨꯅꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯁꯤꯖꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯆꯦꯀꯁꯤꯅꯕꯤꯌꯨ!
` ꯁꯣꯀꯄꯥ, ꯁꯣꯀꯄꯥ, ꯂꯤꯒꯥꯃꯦꯟꯇ, ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ, ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ, ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ, ꯐꯥꯔꯁ꯭ꯠ ꯑꯦꯏꯗ꯫
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