ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯒ꯭ꯌꯥꯁ ꯂꯩꯕ꯭ꯔꯥ? ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯝꯂꯥꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯨꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕ꯭ꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯣꯝꯂꯥꯡ ꯁꯣꯀꯄꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯃꯤꯑꯣꯏ ꯀꯌꯥ ꯑꯃꯅꯥ "ꯑꯣꯍ, ꯃꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ" ꯍꯥꯌꯅꯥ ꯈꯟꯗꯨꯅꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯤꯡꯏ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯃꯔꯝ ꯑꯗꯨ ꯊꯤꯗꯨꯅꯥ ꯃꯗꯨꯕꯨ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯂꯥꯌꯦꯡꯂꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤ ꯑꯗꯨ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯑꯣꯏꯒꯅꯤ? ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯗꯨꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯝꯕꯥ ꯑꯈꯟꯅꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯔꯤ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯦꯐ.ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.ꯑꯦ.ꯄꯤ.ꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
FODMAP ꯍꯥꯌꯕꯥ ꯋꯥꯍꯩ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯇꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯇꯁꯦꯡꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫ ꯑꯦꯐ.ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.ꯑꯦ.ꯄꯤ.ꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯤꯅꯁꯤꯡꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯖꯅꯥ ꯐꯔꯃꯦꯟꯇ ꯇꯧꯕꯥ ꯉꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯀꯥꯡꯂꯨꯞ ꯑꯃꯕꯨ ꯈꯉꯍꯜꯂꯤꯕꯥ ꯑꯦꯛꯔꯣꯅꯤꯝ ꯑꯃꯅꯤ꯫
ꯃꯁꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯁꯦꯃꯗꯣꯀꯆꯁꯤ:
- F - ꯐꯔꯃꯦꯟꯇꯦꯕꯜ: ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯗꯥ ꯂꯩꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯒꯤ ꯆꯥꯅꯕꯥ ꯑꯣꯏꯔꯀꯏ, ꯑꯃꯁꯨꯡ ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯒ꯭ꯌꯥꯁ ꯄꯨꯊꯣꯀꯄꯒꯤ ꯊꯧꯑꯣꯡ (ꯐꯔꯃꯦꯟꯇꯦꯁꯟ) ꯑꯃꯥ ꯆꯠꯂꯤ꯫
- ꯑꯣ - ꯑꯣꯂꯤꯒꯣꯁꯦꯀꯔꯥꯏꯗꯁꯤꯡ : ꯃꯁꯤ ꯐꯥꯏꯕꯔ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯌꯦꯔꯨꯝ, ꯂꯐꯣꯏ, ꯁꯉ꯭ꯒꯣꯝ, ꯌꯦꯔꯨꯝ, ꯑꯃꯁꯨꯡ ꯒꯦꯍꯨꯒꯤ ꯄꯣꯠꯊꯣꯛ ꯀꯌꯥ ꯌꯥꯎꯏ꯫
- D - ꯗꯤꯁꯦꯛꯔꯦꯗꯁꯤꯡ : ꯀꯥꯡꯂꯨꯞ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤ, ꯍꯥꯌꯕꯗꯤ ꯂꯦꯛꯇꯣꯖ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
- ꯑꯦꯝ - ꯃꯣꯅꯣꯁꯦꯛꯌꯨꯔꯥꯏꯗꯁꯤꯡ : ꯃꯁꯤꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤ ꯑꯗꯨꯕꯨ ꯈꯪꯅꯩ, ꯃꯗꯨꯗꯤ ꯐ꯭ꯔꯨꯛꯇꯣꯖꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯁꯤ ꯂꯩꯇꯦ, ꯑꯃꯁꯨꯡ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯈꯔꯗꯗꯤ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯩ꯫
- ꯄꯤ - ꯄꯣꯂꯤꯑꯣꯂꯁꯤꯡ : ꯃꯁꯤꯕꯨ ‘ꯆꯤꯅꯤꯒꯤ ꯑꯂꯀꯣꯍꯣꯜ’ ꯍꯥꯌꯅꯥꯁꯨ ꯈꯉꯅꯩ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯏꯟꯇꯦꯂꯤꯖꯦꯟꯁ ꯑꯣꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯍꯧꯁꯥꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯈꯔꯗꯥ ꯐꯪꯏ꯫
ꯃꯔꯝ ꯑꯗꯨꯅꯥ, ꯂꯣ FODMAP ꯗꯥꯏꯠ ꯍꯥꯌꯕꯁꯤ ꯃꯊꯛꯇꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯃꯈꯂꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯒꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯔꯦꯖꯤꯃꯦꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯕ꯭ꯔꯦꯛ ꯑꯃꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯍꯟꯊꯍꯜꯂꯤ꯫
ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ FODMAPꯁꯤꯡ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯈꯔꯗꯗꯤ ꯍꯖꯝ ꯇꯧꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯔꯤꯕꯅꯣ?
ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯟꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯤꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯁꯤꯒꯨꯝꯅꯥ ꯈꯟꯊꯕꯤꯌꯨ, ꯐꯣꯗꯃꯦꯄꯁꯤꯡ ꯑꯁꯤ ꯄꯨꯟꯅꯥ ꯂꯤꯉ꯭ꯛ ꯇꯧꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯃꯣꯂꯤꯛꯌꯨꯂꯁꯤꯡꯒꯤ ꯆꯦꯅꯁꯤꯡꯅꯤ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯁꯣꯀꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯆꯦꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯃꯣꯂꯤꯛꯌꯨꯂꯁꯤꯡꯗꯥ ꯈꯥꯌꯗꯣꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯑꯦꯐ.ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.ꯑꯦ.ꯄꯤ.ꯁꯤꯡꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯃꯈꯣꯌ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯁꯣꯀꯍꯟꯗꯦ꯫
ꯑꯗꯨꯅꯥ ꯀꯔꯤ ꯊꯣꯛꯂꯤꯕꯅꯣ?
1. ꯃꯈꯣꯌꯅꯥ ꯏꯁꯤꯡ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯜꯂꯤ: ꯍꯀꯆꯥꯡ ꯁꯣꯛꯅ-ꯁꯝꯅꯗꯕꯥ FODMAPꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯁꯤꯡꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯏꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯜꯂꯤ, ꯃꯗꯨꯗꯤ ꯁ꯭ꯄꯣꯟꯖ ꯑꯃꯅꯥ ꯏꯁꯤꯡ ꯁꯣꯀꯄꯒꯨꯝꯅꯥ꯫
2. ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯤꯅꯗꯥ ꯆꯠꯄꯥ: ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯦꯐ.ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.ꯑꯦ.ꯄꯤ.ꯁꯤꯡ ꯑꯁꯤ ꯏꯁꯤꯡ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯤꯅꯗꯥ ꯆꯠꯂꯤ꯫
꯳.ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯒꯤ ꯆꯥꯅꯕꯥ ꯑꯣꯏꯔꯀꯏ:ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯣꯂꯣꯅꯗꯥ ꯂꯩꯕꯥ ꯃꯔꯨꯞ-ꯃꯄꯥꯡ ꯑꯣꯏꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯀꯨꯝꯃꯩ ꯑꯃꯒꯨꯝꯅꯥ ꯑꯣꯏꯔꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯐ.ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.ꯑꯦ.ꯄꯤ.ꯁꯤꯡ ꯑꯁꯤ ꯂꯧꯁꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯕꯨ ꯐꯔꯃꯦꯟꯇ ꯇꯧꯏ꯫
4. ꯒ꯭ꯌꯥꯁ ꯄꯨꯊꯣꯀꯏ: ꯒ꯭ꯌꯥꯁ ꯑꯁꯤ ꯐꯔꯃꯦꯟꯇꯦꯁꯟ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯁꯤꯒꯤ ꯕꯥꯏꯞꯔꯗꯛꯇ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯄꯨꯊꯣꯀꯏ꯫
ꯒ꯭ꯌꯥꯁ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯕ꯭ꯂꯣꯛ ꯊꯣꯀꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯇꯣꯃꯥꯛ ꯀ꯭ꯔꯌꯥꯝꯄ ꯊꯣꯀꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯈꯔꯗꯗꯤ ꯗꯥꯏꯔꯤꯌꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯈꯔꯗꯗꯤ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ, FODMAPs ꯑꯁꯤ ꯐꯠꯇꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯅꯠꯇꯦ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯒꯠ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯅꯤ꯫ ꯇꯁꯦꯡꯕꯗꯤ ꯃꯈꯣꯌꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯐꯤꯕꯔ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯒꯠꯇꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯐꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯁꯤꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯁꯤ ꯁꯦꯟꯁꯤꯇꯤꯚ ꯒꯠ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯈꯛꯇꯒꯤꯅꯤ꯫
ꯂꯣ FODMAP ꯗꯥꯏꯇꯇꯒꯤ ꯀꯅꯥꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯂꯤꯕꯒꯦ?
ꯃꯁꯤꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫
- ꯏꯔꯤꯇꯦꯕꯜ ꯕꯣꯋꯦꯜ ꯁꯤꯟꯗ꯭ꯔꯣꯝ (IBS): ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯝ ꯑꯣꯏꯔꯤ꯫ ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.ꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯗꯥꯏꯠ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
- ꯁ꯭ꯃꯣꯜ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯕꯦꯛꯇꯦꯔꯤꯌꯥ ꯑꯣꯚꯔꯒ꯭ꯔꯣꯊ (SIBO): ꯃꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯗꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥ ꯑꯣꯚꯔꯒ꯭ꯔꯣꯊ ꯂꯩꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯁꯨ FODMAPꯁꯤꯡ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ ꯔꯤꯂꯤꯐ ꯐꯪꯂꯕꯥ ꯌꯥꯏ꯫
- ꯗꯥꯏꯑꯦꯒ꯭ꯅꯣꯁꯤꯁ ꯇꯧꯗꯕꯥ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.ꯅꯥ ꯅꯥꯔꯦ ꯍꯥꯌꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯑꯗꯨꯕꯨ ꯒ꯭ꯌꯥꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯣꯇꯤꯡꯒꯨꯝꯕꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯊꯦꯡꯅꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯠ ꯑꯁꯤ "ꯏꯂꯤꯃꯤꯅꯦꯁꯟ ꯗꯥꯏꯠ" ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫
ꯑꯗꯣꯝꯅꯥ ꯃꯁꯤꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯇꯧꯕꯒꯦ? ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯐꯦꯖ ꯳ ꯂꯩꯔꯤ!
ꯃꯁꯤ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯄꯔꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯒꯨꯝꯕꯥ ꯊꯧꯔꯥꯡ ꯑꯃꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯊꯕꯛ ꯑꯃꯅꯤ꯫
꯱.ꯐꯦꯖ ꯱: ꯏꯂꯤꯃꯤꯅꯦꯁꯟ ꯐꯦꯖ꯫
ꯃꯁꯤ ꯑꯍꯥꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯀꯅꯕꯥ ꯐꯦꯖꯅꯤ꯫ ꯐꯦꯖ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ 2ꯗꯒꯤ 6 ꯐꯥꯎꯕꯒꯤ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯥꯏ-ꯑꯦꯐ.ꯑꯣ.ꯗꯤ.ꯑꯦꯝ.ꯑꯦ.ꯄꯤ. ꯃꯇꯝ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯡꯈꯤꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯃꯁꯤ ꯁꯤꯁ꯭ꯇꯦꯝ ꯀ꯭ꯂꯤꯟ ꯇꯧꯕꯒꯥ ꯃꯥꯟꯅꯩ꯫
2. ꯐꯦꯖ 2: ꯔꯤꯏꯟꯠꯔꯣꯗ꯭ꯌꯨꯁꯟ ꯐꯦꯖ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯍꯥꯅꯕꯥ ꯐꯦꯖꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯊꯔꯛꯂꯕꯗꯤ, ꯍꯧꯖꯤꯛꯇꯤ ꯗꯤꯇꯦꯛꯇꯤꯚ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯤ ꯃꯇꯃꯅꯤ꯫ ꯐꯦꯖ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯂꯧꯊꯣꯀꯈꯤꯕꯥ FODMAP ꯒ꯭ꯔꯨꯄꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯌꯥꯑꯣꯍꯅꯒꯗꯕꯅꯤ, ꯑꯃꯨꯛ ꯍꯟꯅꯥ .
ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯗꯤꯁꯀꯦꯔꯤꯑꯦꯗꯁꯤꯡ) ꯈꯔꯥ ꯆꯥꯅꯕꯥ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯊꯪꯒꯤ ꯅꯨꯃꯤꯠꯇꯥ, ꯑꯦꯄꯜ (monosaccharides)ꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯆꯥꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯃꯈꯣꯌꯕꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯦꯁ꯭ꯠ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ FODMAP ꯀꯥꯡꯂꯨꯄꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯁꯣꯀꯍꯜꯂꯤꯕꯅꯣ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯌꯥꯝ ꯆꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯉꯃꯒꯅꯤ꯫ ꯐꯦꯖ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ 8ꯅꯤ ꯆꯠꯄꯥ ꯌꯥꯏ꯫
꯳.ꯐꯦꯖ ꯳: ꯄꯔꯁꯣꯅꯦꯂꯥꯏꯖꯦꯁꯟ & ꯃꯦꯟꯇꯦꯅꯦꯟꯁ ꯐꯦꯖ꯫
ꯐꯦꯖ ꯲ꯗꯒꯤ ꯐꯪꯂꯀꯄꯥ ꯏꯅꯐꯣꯔꯃꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯍꯧꯖꯤꯛꯇꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯤ ꯆꯥꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯍꯦꯟꯅꯥ ꯈꯉꯕꯥ ꯉꯝꯂꯦ꯫ ꯐꯦꯖ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕꯥ FODMAPꯁꯤꯡ ꯈꯛꯇꯃꯛ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯅꯤ , ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯄꯨꯝꯅꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯥꯄꯆꯤꯅꯒꯅꯤ, ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯊꯃꯒꯅꯤ꯫ ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯂꯣꯡ ꯇꯔꯝ ꯄ꯭ꯂꯥꯅꯅꯤ꯫
ꯂꯣ FODMAP ꯗꯥꯏꯇꯇꯥ ꯀꯔꯤ ꯆꯥꯕꯥ ꯌꯥꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯤ ꯆꯥꯕꯥ ꯌꯥꯗꯕꯒꯦ?
ꯃꯁꯤ ꯁꯥꯡꯂꯕꯥ ꯂꯤꯁ꯭ꯠ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯑꯗꯣꯃꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯅꯥ ꯈꯉꯅꯅꯕꯥ, ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯞ ꯈꯔꯒꯤ ꯈꯨꯗꯃꯁꯤꯡꯒꯤ ꯇꯦꯕꯜ ꯑꯃꯥ ꯌꯦꯡꯁꯤ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯂꯤꯁ꯭ꯠ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯈꯨꯗꯝ ꯈꯔꯈꯛꯇꯅꯤ꯫
| ꯐꯨꯗ ꯀꯦꯇꯦꯒꯣꯔꯤ꯫ | ꯆꯥꯕꯗꯥ ꯆꯨꯅꯕꯥ (ꯂꯣ FODMAP) | ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ/ ꯊꯤꯡꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (High FODMAP) |
|---|---|---|
| ꯃꯅꯥꯃꯁꯤꯡ | ꯀꯦꯔꯣꯁꯤꯟ, ꯀꯀꯆꯤꯡ, ꯌꯦꯔꯨꯝ, ꯁ꯭ꯄꯤꯅꯥꯆ, ꯕꯤꯟ ꯁ꯭ꯞꯔꯥꯎꯠ (ꯂꯤꯃꯤꯇꯦꯗ), ꯑꯥꯂꯨ, ꯃꯤꯊꯥ ꯑꯥꯂꯨ, ꯂꯦꯇꯆꯔ꯫ | ꯌꯦꯔꯨꯝ, ꯂꯐꯣꯏ, ꯀꯣꯂꯤꯐ꯭ꯂꯣꯔ, ꯕꯤꯠ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯃꯁꯛ ꯊꯣꯀꯄꯥ꯫ |
| ꯎꯍꯩ | ꯕꯦꯅꯥꯁ (ꯑꯀꯪꯕꯥ), ꯑꯣꯔꯦꯟꯖ, ꯑꯉ꯭ꯒꯨꯔ, ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤ, ꯄꯥꯏꯄꯂꯥꯏꯟ, ꯀꯤꯎꯏ꯫ | ꯑꯦꯄꯜ, ꯑꯥꯝ, ꯋꯥꯇꯔꯃꯦꯜ, ꯄꯦꯌꯥꯔ, ꯆꯦꯔꯤ, ꯑꯃꯁꯨꯡ ꯀꯤꯁꯃꯤꯅꯒꯨꯝꯕꯥ ꯁꯨꯡꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ |
| ꯆꯦꯡ / ꯊꯥꯎ ꯊꯣꯀꯄꯥ꯫ | ꯆꯦꯡ, ꯑꯣꯠ, ꯒ꯭ꯂꯨꯇꯦꯟ ꯐ꯭ꯔꯤ ꯕ꯭ꯔꯦꯗ ꯑꯃꯁꯨꯡ ꯄꯥꯁ꯭ꯇꯥ, ꯀꯨꯏꯅꯥ꯫ | ꯒꯦꯍꯨ, ꯕꯥꯔꯂꯤ, ꯔꯥꯏ (ꯕ꯭ꯔꯦꯗ, ꯄꯥꯁ꯭ꯇꯥ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯑꯁꯤꯅꯆꯤꯡꯕꯥ) |
| ꯗꯥꯏꯔꯤꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫ | ꯂꯦꯛꯇꯣꯖ ꯂꯩꯇꯕꯥ ꯁꯉ꯭ꯒꯣꯝ, ꯑꯦꯂꯃꯟꯗ ꯁꯉ꯭ꯒꯣꯝ, ꯍꯥꯔꯗ ꯆꯦꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ ꯆꯦꯗꯥꯔ) | ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯟ-ꯏꯔꯣꯏꯒꯤ ꯁꯉ꯭ꯒꯣꯝ, ꯌꯣꯒꯔ, ꯑꯥꯏꯁꯛꯔꯤꯝ, ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯆꯦꯡ꯫ |
| ꯄ꯭ꯔꯣꯇꯤꯟ꯫ | ꯉꯥ, ꯉꯥ, ꯉꯥ, ꯇꯣꯐꯨ꯫ | ꯁꯉ꯭ꯒꯣꯝ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯂꯦꯟꯇꯤꯜ (ꯑꯆꯧꯕꯥ ꯃꯁꯤꯡꯗꯥ), ꯁꯁꯦꯖꯒꯨꯝꯕꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ |
ꯗꯥꯏꯠ ꯑꯁꯤ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ?
ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯣꯅꯂꯥꯏꯟꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯍꯧꯕꯥ ꯌꯥꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯥꯅꯕꯥ ꯇꯧꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯑꯗꯨ ꯃꯥꯡꯍꯅꯕꯥ ꯌꯥꯏ꯫
1. ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ: ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯒꯤ ꯃꯔꯃꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯗꯨꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯝ ꯑꯃꯁꯨ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯗꯥꯏꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ ꯅꯠꯠꯔꯒꯥ ꯆꯨꯃꯗꯕꯔꯥ ꯍꯥꯌꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯒꯗꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯑꯗꯨꯅꯤ꯫
2. ꯗꯥꯏꯑꯦꯇꯤꯁꯤꯌꯟ ꯑꯃꯗꯒꯤ ꯃꯇꯦꯡ ꯂꯧꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯗꯥꯏꯠ ꯃꯈꯜ ꯑꯁꯤꯒꯤ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯗꯥꯏꯑꯦꯇꯤꯁꯤꯌꯟ ꯑꯃꯗꯒꯤ ꯃꯇꯦꯡ ꯂꯧ꯫ ꯃꯁꯤꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤ ꯆꯥꯒꯗꯒꯦ, ꯀꯔꯤ ꯇꯧꯔꯣꯏꯗꯒꯦ ꯑꯃꯁꯨꯡ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯀꯠꯊꯣꯛꯂꯒꯥ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯄꯤꯒꯅꯤ꯫
3. ꯄ꯭ꯂꯥꯟ: ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯐꯖꯅꯥ ꯄ꯭ꯂꯥꯟ ꯇꯧ꯫ ꯃꯊꯧ ꯇꯥꯕꯥ ꯂꯣ FODMAP ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯨꯃꯗꯥ ꯄꯨꯔꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯀꯤꯆꯦꯅꯗꯥ ꯂꯩꯕꯥ ꯍꯥꯏ FODMAP ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯒꯤ ꯅꯥꯟꯊꯣꯀꯎ꯫ ꯃꯁꯤ ꯑꯀꯛꯅꯅꯥ ꯇꯧꯅꯕꯥ ꯃꯇꯝ ꯂꯦꯞꯄꯤꯌꯨ꯫ ꯃꯔꯃꯗꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯠ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ "ꯆꯦꯠ" ꯇꯧꯔꯕꯗꯤ, ꯑꯦꯛꯁꯄꯔꯤꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛ ꯃꯥꯌ ꯄꯥꯛꯀꯅꯤ꯫
ꯃꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯐꯠꯇꯕꯥ ꯑꯣꯏꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯗꯥꯏꯑꯦꯒ꯭ꯅꯣꯁ꯭ꯇꯤꯛ ꯇꯨꯜ ꯑꯃꯅꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤꯅꯥ ꯊꯕꯛ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯛꯠꯔꯕꯗꯤ ꯀꯔꯤ ꯑꯣꯏꯒꯅꯤ?
ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯊꯕꯛ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫ ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.ꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ 25%ꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯃꯁꯤꯅꯥ ꯔꯤꯂꯤꯐ ꯌꯥꯝꯅꯥ ꯄꯤꯗꯦ꯫ ꯃꯗꯨ ꯅꯣꯔꯃꯦꯂꯅꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤ ꯊꯣꯛꯂꯕꯗꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ FODMAPꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ꯫ ꯃꯇꯝ ꯑꯗꯨꯗꯥ, ꯃꯊꯪꯗꯥ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯟꯅꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯎꯅꯕꯤꯌꯨ꯫ ꯑꯇꯣꯞꯄꯥ ꯇꯦꯁ꯭ꯇꯁꯤꯡ, ꯂꯥꯏꯌꯦꯡꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯗꯥꯏꯇꯁꯤꯡꯁꯨ ꯅꯍꯥꯛꯅꯥ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯐꯒꯠꯂꯀꯄꯒꯤ ꯈꯣꯡꯆꯠꯀꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯈꯛꯇꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯂꯣ FODMAP ꯗꯥꯏꯠ ꯑꯁꯤ ꯒ꯭ꯌꯥꯁ, ꯕ꯭ꯂꯣꯇꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.ꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯊꯣꯀꯍꯜꯂꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯔꯦꯁ꯭ꯠꯔꯤꯛꯁꯟ ꯑꯃꯅꯤ꯫
- ꯃꯁꯤꯗꯥ ꯁ꯭ꯇꯦꯖ ꯑꯍꯨꯝ ꯌꯥꯑꯣꯏ: ꯏꯂꯤꯃꯤꯅꯦꯁꯟ, ꯔꯤꯏꯟꯠꯔꯣꯗ꯭ꯌꯨꯁꯟ, ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯥꯏꯕꯦꯠꯇꯥꯏꯖꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯇꯤꯅꯦꯟꯁ꯫
- FODMAPꯁꯤꯡ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯌꯦꯔꯨꯝ, ꯒꯦꯍꯨ, ꯁꯉ꯭ꯒꯣꯝ, ꯑꯦꯄꯜ) ꯑꯁꯤ "ꯐꯠꯇꯕꯥ" ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯦꯟꯁꯤꯇꯤꯚ ꯒꯠ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯗꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯈꯛꯇꯅꯤ꯫
- ꯗꯥꯏꯠ ꯑꯁꯤ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯃꯇꯦꯡ ꯂꯧꯒꯗꯕꯅꯤ꯫
- ꯗꯥꯏꯠ ꯑꯁꯤꯒꯤ ꯑꯔꯣꯏꯕꯥ ꯄꯥꯟꯗꯃꯗꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯐꯠꯇꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯛꯇꯃꯛ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯃꯈꯜ ꯀꯌꯥꯒꯤ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯃꯒꯠꯄꯅꯤ꯫
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