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✓ Medically reviewed by Dr. Priya Sammani (MBBS, PG Dip. FM) | Age — · M/F · BMI —
88%
🩺 Nutrition & Food

ꯅꯍꯥꯛꯅꯥ ꯍꯥꯏꯄꯔꯀꯦꯂꯦꯃꯤꯌꯥꯁꯨ ꯂꯩꯕ꯭ꯔꯥ? ꯃꯄꯥꯟꯗꯥ ꯆꯥꯛ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯁꯤ!

MBBS

Medically reviewed by MBBS — Updated on Jul 15, 2026 · 6 min read

ꯅꯍꯥꯛꯅꯥ ꯍꯥꯏꯄꯔꯀꯦꯂꯦꯃꯤꯌꯥꯁꯨ ꯂꯩꯕ꯭ꯔꯥ? ꯃꯄꯥꯟꯗꯥ ꯆꯥꯛ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯁꯤ!
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ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄꯣꯇꯥꯁꯤꯌꯃꯒꯤ ꯆꯥꯡ ꯋꯥꯡꯏ, ꯍꯥꯌꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯍꯥꯏꯄꯔꯀꯦꯂꯦꯃꯤꯌꯥ ꯂꯩ ꯍꯥꯌꯅꯥ ꯍꯥꯌꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯈꯅꯒꯗꯕꯅꯤ, ꯅꯠꯇꯦ? ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯔꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯃꯤꯟꯅꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯆꯥꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ "ꯑꯩꯅꯥ ꯀꯔꯤ ꯆꯥꯕꯥ ꯌꯥꯕꯒꯦ?" ꯑꯗꯨꯕꯨ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯣꯁꯤꯑꯦꯜ ꯂꯥꯏꯐ ꯅꯠꯠꯔꯒꯥ ꯃꯔꯨꯞ-ꯃꯄꯥꯡꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯤꯡꯂꯤꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯗꯨ ꯃꯥꯡꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯈꯔꯥ ꯁꯦꯝ ꯁꯥꯔꯒꯥ, ꯑꯗꯣꯝꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯃꯄꯥꯟꯗꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯊꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯆꯠꯊꯔꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫

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ꯑꯆꯨꯝꯕꯥ ꯔꯦꯁ꯭ꯇꯣꯔꯦꯟꯇ ꯑꯃꯥ ꯈꯅꯁꯤ꯫

ꯑꯍꯥꯅꯕꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯛ ꯑꯁꯤ ꯑꯅꯧꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯈꯅꯕꯅꯤ꯫ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯩ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯥꯐꯁꯤꯡꯅꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯗꯥ ꯀꯔꯤ ꯂꯩꯔꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯥꯌꯕꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯅꯤ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯒꯠꯂꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯗꯥ ꯄꯣꯇꯥꯁꯤꯌꯃꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯂꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯔꯦꯁ꯭ꯇꯣꯔꯦꯟꯇ ꯑꯗꯨꯗꯥ ꯍꯥꯟꯅꯥ ꯐꯣꯟ ꯇꯧꯗꯨꯅꯥ ꯃꯈꯣꯌꯗꯥ ꯑꯈꯟꯅꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯂꯩ ꯍꯥꯌꯕꯥ ꯈꯉꯍꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯆꯨꯅꯕꯥ ꯆꯥꯀꯁꯉ ꯑꯃꯥ ꯁꯖꯦꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯔꯀꯥꯔ ꯑꯣꯏꯕꯁꯤꯡꯒꯥ ꯆꯨꯅꯕꯥ ꯆꯥꯀꯁꯉ ꯑꯗꯨꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯏ꯫

ꯌꯥꯔꯤꯕꯃꯈꯩ ꯐꯥꯁ꯭ꯠ ꯐꯨꯗꯇꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌ ꯑꯁꯤ ꯏꯅꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇ ꯀꯌꯥ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯄ꯭ꯔꯤ-ꯃꯦꯗ ꯑꯣꯏꯕꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯝꯂꯤꯕꯃꯈꯩ ꯀꯁ꯭ꯇꯃꯁ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫

ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯑꯃꯗꯥ, ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯉꯆꯠ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯐꯥꯁ꯭ꯠ ꯐꯨꯗ ꯔꯦꯁ꯭ꯇꯣꯔꯦꯟꯇ ꯑꯃꯥ ꯅꯠꯇꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯐꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯕꯥ ꯃꯇꯃꯗꯥ, ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ:

  • ꯒ꯭ꯔꯤꯜ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯁꯦꯟꯗꯂꯋꯨꯗꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯈꯅꯕꯤꯌꯨ꯫
  • ꯐ꯭ꯔꯦꯟꯆ ꯐ꯭ꯔꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯃꯗꯨꯗꯥ ꯑꯥꯂꯨ ꯌꯥꯎꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯠꯇꯥ ꯆꯥꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯑꯥꯂꯨ ꯑꯁꯤ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯤ꯫
  • ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯦꯝꯕꯥ ꯍꯦꯃꯕꯥꯔꯒ ꯑꯁꯤ ꯆꯦꯡ-ꯍꯋꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯩ꯫

ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯂꯩꯕꯥꯀꯁꯤꯡꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫

ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯆꯥꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯏꯇꯥꯂꯤꯒꯨꯝꯕꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯂꯩꯕꯥꯀꯁꯤꯡꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯣꯠꯅꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯗꯨꯕꯨ ꯍꯥꯌꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯊꯥꯖꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯣꯠꯁꯤꯜꯂꯕꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯑꯣꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯅꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯣꯟ ꯄꯤꯅꯕꯥ ꯍꯥꯌꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟꯅꯥ ꯄꯤꯖꯕꯥ ꯁꯁ ꯑꯃꯁꯨꯡ ꯗ꯭ꯔꯦꯁꯤꯡ ꯄꯤꯕꯤꯌꯨ .

ꯇꯦꯕꯜ ꯑꯁꯤꯗꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯇꯦꯡ ꯂꯧꯕꯥ ꯌꯥꯏ꯫

ꯆꯥꯀꯆꯥ-ꯏꯊꯛ꯫ꯈꯟꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫
ꯆꯥꯏꯅꯥꯒꯤ ꯑꯦꯝ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯎꯍꯩꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯅꯣꯡꯒꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯁꯉ꯭ꯒꯣꯝ, ꯑꯃꯁꯨꯡ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯈꯅꯕꯤꯌꯨ꯫
ꯏꯇꯥꯂꯤꯒꯤ ꯑꯣꯏꯕꯥ꯫ ꯇꯣꯃꯦꯇꯣ ꯁꯁ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯄꯥꯁ꯭ꯇꯔ, ꯄꯤꯖ꯭ꯖꯥ) ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯠꯠꯔꯒꯥ ꯁꯁ ꯑꯗꯨ ꯇꯣꯉꯥꯟꯅꯥ ꯍꯥꯌꯌꯨ꯫
ꯃꯦꯛꯁꯤꯀꯥꯟ ꯑꯣꯏꯕꯥ꯫ ꯑꯦꯚꯣꯀꯦꯗꯣꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯝꯕꯥ ꯇꯣꯃꯦꯇꯣ ꯁꯥꯂꯁꯥ, ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯒꯨꯌꯥꯀꯥꯃꯣꯜ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ꯫
ꯁ꯭ꯔꯤꯂꯉ꯭ꯀꯥ / ꯈꯥ ꯚꯥꯔꯇꯀꯤ꯫ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯁ꯭ꯄꯤꯅꯥꯆ ꯑꯃꯁꯨꯡ ꯀꯦꯜ, ꯁ꯭ꯕꯤꯠ ꯄꯣꯇꯦꯇꯣ, ꯑꯥꯂꯨ, ꯄ꯭ꯂꯥꯟꯇꯦꯟ, ꯑꯃꯁꯨꯡ ꯀꯨꯔꯤꯒꯨꯝꯕꯥ ꯑꯉꯧꯕꯥ ꯃꯆꯨꯒꯤ ꯃꯅꯥ-ꯃꯁꯤꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯍꯋꯥꯏ-ꯆꯦꯡꯋꯥꯏ ꯁꯤꯖꯤꯟꯅꯕꯗꯁꯨ ꯂꯤꯃꯤꯠ ꯂꯩꯍꯜꯂꯨ꯫
ꯚꯦꯒꯥꯟ ꯑꯣꯏꯕꯥ꯫ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯣꯏꯅꯥ ꯎꯔꯕꯁꯨ, ꯃꯈꯣꯌꯗꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯋꯥꯏꯇꯦꯞ, ꯅꯨꯡꯁꯤꯠ, ꯑꯃꯁꯨꯡ ꯄꯥꯁ꯭ꯇꯔꯒꯨꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯜꯂꯨ꯫

ꯆꯥꯅꯕꯥ ꯁꯦꯝ-ꯁꯥꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯆꯥꯛ ꯊꯣꯡꯕꯒꯤ ꯃꯑꯣꯡ ꯈꯔꯗꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯠꯇꯔ ꯑꯃꯁꯨꯡ ꯆꯦꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯣꯇꯥꯁꯤꯌꯃꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ, ꯃꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯍꯣꯠꯅꯧ:

  • ꯒ꯭ꯔꯤꯜ ꯇꯧꯔꯕꯥ꯫
  • ꯁ꯭ꯇꯤꯝ / ꯄꯣꯆ ꯇꯧꯕꯥ꯫
  • ꯕ꯭ꯔꯣꯏꯜ ꯇꯧꯕꯥ꯫
  • ꯁꯧꯇꯦꯗ ꯇꯧꯕꯥ꯫

ꯃꯦꯊꯗꯁꯤꯡ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯕꯠꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯑꯦꯗꯤꯇꯤꯚꯁꯤꯡ ꯌꯥꯎꯗꯦ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯥꯂꯥꯗ ꯑꯃꯥ ꯆꯥꯔꯕꯗꯤ, ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯅꯤꯔꯛ ꯈꯟꯊꯕꯤꯌꯨ꯫

ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯁꯂꯥꯗ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯣꯄꯁꯅꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯗꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫

ꯁꯥꯂꯥꯗꯇꯥ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯑꯐꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ:

  • ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯗꯕꯥ ꯎꯍꯩꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯦꯇꯆꯔ, ꯀꯣꯕꯤ, ꯀꯀꯆꯤꯡ, ꯌꯦꯔꯨꯝ, ꯑꯃꯁꯨꯡ ꯕꯦꯜ ꯄꯦꯄꯔꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
  • ꯒ꯭ꯔꯤꯜ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯅꯠꯠꯔꯒꯥ ꯉꯥ .

ꯁꯥꯂꯥꯗ ꯑꯃꯗꯥ ꯊꯤꯡꯒꯗꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ:

  • ꯇꯣꯃꯦꯇꯣ , ꯁ꯭ꯄꯤꯅꯥꯆ, ꯑꯦꯚꯣꯀꯦꯗꯣ, ꯆꯦꯡ, ꯅꯠ ꯑꯃꯁꯨꯡ ꯁꯤꯗꯁꯤꯡ꯫
  • ꯕꯦꯀꯟ ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯣꯇꯅꯒꯨꯝꯕꯥ ꯐ꯭ꯔꯥꯏꯗ ꯑꯥꯏꯇꯦꯃꯁꯤꯡ꯫
  • ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯦꯡ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯠꯠꯔꯒꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫
  • ꯃꯦꯌꯣꯅꯤꯖ ꯌꯥꯎꯕꯥ ꯗ꯭ꯔꯦꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁꯤꯖꯥꯔ, ꯔꯦꯟꯆ)ꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯤꯅꯦꯒ꯭ꯔꯦꯠ ꯗ꯭ꯔꯦꯁꯤꯡ ꯑꯃꯥ ꯄꯤꯌꯨ꯫ ꯃꯗꯨ ꯇꯣꯉꯥꯟꯅꯥ ꯍꯥꯌꯌꯨ, ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯛ ꯑꯗꯨ ꯊꯨꯒꯥꯌꯌꯨ, ꯑꯃꯁꯨꯡ ꯁꯥꯂꯥꯗ ꯑꯃꯥ ꯆꯥꯕꯤꯌꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯄꯤꯀꯄꯥ ꯁꯦꯅꯐꯝ ꯑꯃꯥ ꯀꯟꯖ꯭ꯌꯨꯝ ꯇꯧꯒꯅꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯇꯨꯡꯒꯤꯗꯃꯛ ꯊꯃꯖꯤꯜꯂꯨ꯫

ꯔꯦꯁ꯭ꯇꯣꯔꯦꯟꯇ ꯀꯌꯥꯗꯥ ꯆꯥꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯄꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯈꯅꯕꯁꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨꯒꯤ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯃꯗꯨ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

ꯑꯗꯨꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯀꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯆꯥꯀꯁꯉꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯈꯛꯇꯃꯛ ꯆꯥꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯔꯨꯞ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯌꯔ ꯇꯧꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯆꯥꯅꯕꯥ ꯑꯗꯨ ꯐꯪꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ "ꯇꯨ-ꯒꯣ ꯕꯣꯛꯁ" ꯑꯃꯥ ꯄꯤꯌꯨ, ꯃꯗꯨꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯃꯗꯨꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯌꯨꯃꯗꯥ ꯄꯨꯔꯛꯅꯕꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯑꯗꯨꯗꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯗꯨ ꯈꯛꯇꯃꯛ ꯆꯥꯕꯤꯌꯨ꯫

ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯁ꯭ꯃꯥꯔꯠ ꯑꯣꯏꯌꯨ꯫

ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯁꯤ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯂꯣꯠꯄꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯐꯝ ꯑꯃꯅꯤ꯫

  • ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯇꯣꯃꯦꯇꯣ ꯖꯨꯁ, ꯁꯉ꯭ꯒꯣꯝ, ꯀ꯭ꯔꯤꯝ ꯅꯠꯠꯔꯒꯥ ꯑꯥꯏꯁꯛꯔꯤꯝ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯠꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫
  • ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯁꯥꯐꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡꯗꯤ ꯏꯁꯤꯡꯅꯤ . ꯏꯆꯝ ꯆꯝꯕꯥ ꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯄꯥꯔꯀꯂꯤꯡ ꯋꯥꯇꯔ ꯑꯁꯤ ꯐꯩ꯫

ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯁꯨ ꯆꯦꯀꯁꯤꯅꯕꯤꯌꯨ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯦꯁꯔꯠ ꯄꯥꯝꯂꯕꯗꯤ, ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ:

  • ꯆꯣꯀꯣꯂꯦꯠ, ꯑꯥꯏꯁꯛꯔꯤꯝ ꯅꯠꯠꯔꯒꯥ ꯅꯇꯁ ꯌꯥꯎꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯠꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ꯫
  • ꯑꯐꯕꯥ ꯂꯣ-ꯄꯣꯇꯦꯁꯤꯌꯝ ꯑꯣꯄꯁꯅꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤ, ꯖꯦꯂꯤ, ꯅꯠꯠꯔꯒꯥ ꯂꯦꯃꯟ/ ꯚꯦꯅꯤꯂꯥ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯄꯨꯗꯤꯡꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯎꯏ꯫

ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄꯣꯇꯥꯁꯤꯌꯃꯒꯤ ꯆꯥꯡ ꯋꯥꯡꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯔꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯃꯤꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯟꯗꯥ ꯆꯥꯕꯥ ꯂꯦꯄꯀꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤ ꯑꯍꯥꯅꯕꯗꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯂꯕꯁꯨ, ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯔꯛꯀꯅꯤ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ .

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯃꯥꯡꯖꯧꯅꯅꯥ ꯊꯧꯔꯥꯡ ꯇꯧꯕꯥ:ꯅꯍꯥꯛꯅꯥ ꯆꯠꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯔꯦꯁ꯭ꯇꯣꯔꯦꯟꯇ ꯑꯗꯨꯗꯥ ꯐꯣꯟ ꯇꯧꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯔꯀꯥꯔ ꯑꯣꯏꯕꯁꯤꯡ ꯑꯗꯨ ꯍꯥꯌꯕꯤꯌꯨ꯫
  • ꯐ꯭ꯔꯦꯁ ꯈꯅꯕꯤꯌꯨ: ꯌꯥꯔꯤꯕꯃꯈꯩ ꯐꯥꯁ꯭ꯠ ꯐꯨꯗ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫
  • ꯄꯣꯔꯁꯟ ꯁꯥꯏꯖ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯁꯔꯨꯛ ꯇꯪꯈꯥꯌ ꯑꯃꯥ ꯆꯥꯕꯤꯌꯨ, ꯅꯠꯠꯔꯒꯥ ꯃꯔꯨꯞ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯌꯔ ꯇꯧꯕꯤꯌꯨ꯫
  • ꯑꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯠꯇꯕꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ: ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯑꯥꯂꯨ, ꯇꯣꯃꯦꯇꯣ, ꯁ꯭ꯄꯤꯅꯥꯆ, ꯆꯣꯀꯣꯂꯦꯠ) ꯑꯃꯁꯨꯡ ꯄꯣꯇꯥꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ (ꯀꯀꯆꯤꯡ, ꯀꯣꯕꯤ, ꯕꯦꯜ ꯄꯦꯄꯔ) ꯑꯁꯤ ꯈꯪꯖꯤꯅꯒꯗꯕꯅꯤ꯫
  • ꯆꯥꯛ ꯊꯣꯡꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏ: ꯐ꯭ꯔꯥꯏꯗ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯒ꯭ꯔꯤꯜ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯏꯜ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯜꯂꯨ꯫
  • ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯤꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫
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ꯕ꯭ꯂꯗ ꯒ꯭ꯂꯨꯀꯣꯖ ꯇꯦꯁ꯭ꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯖꯤꯅꯒꯗꯕꯥ ꯄꯨꯝꯅꯃꯛ꯫
ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ (Dieting with Diabetes)ꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯇꯤꯄꯁ 9
ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯈꯣꯡꯒꯤ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯇꯁꯦꯡꯅꯥ ꯈꯪꯖꯤꯅꯁꯤ!
ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯑꯦꯃꯔꯖꯦꯟꯁꯤ! ꯗꯤ.ꯀꯦ.ꯑꯦ.(ꯗꯥꯏꯕꯦꯇꯤꯛ ꯀꯦꯇꯣꯑꯦꯁꯤꯗꯣꯁꯤꯁ)ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯉꯖꯤꯅꯁꯤ
ꯅꯍꯥꯛꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯍꯟꯊꯔꯀꯄꯁꯨ ꯊꯦꯡꯅꯕ꯭ꯔꯥ? ꯍꯥꯏꯄꯣꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯌꯥꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ!
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