ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯦꯃꯣꯔꯤ ꯂꯣꯁ ꯑꯃꯁꯨꯡ ꯋꯥꯐꯃꯁꯤꯡ ꯀꯥꯑꯣꯊꯣꯀꯄꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯔꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ꯫ ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯜ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ ꯃꯦꯃꯣꯔꯤꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯈꯉꯂꯕ꯭ꯔꯥ? ꯃꯁꯤ ꯑꯆꯨꯝꯕꯅꯤ, ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯕ꯭ꯔꯦꯟ ꯍꯦꯜꯊꯀꯤꯗꯃꯛ ꯑꯈꯟꯅꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯔꯤ꯫
MIND ꯗꯥꯏꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, MIND Diet ꯑꯁꯤ ꯕ꯭ꯔꯦꯟ-ꯐ꯭ꯔꯦꯟꯗꯂꯤ ꯗꯥꯏꯠ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯔꯊꯗꯤ ‘ꯃꯦꯗꯤꯇꯦꯔꯦꯅꯤꯌꯟ-ꯗꯥꯁ ꯏꯟꯇꯔꯚꯦꯟꯁꯟ ꯐꯣꯔ ꯅ꯭ꯌꯨꯔꯣꯗꯤꯖꯦꯅꯦꯔꯦꯇꯤꯕ ꯗꯦꯂꯤ’ ꯍꯥꯌꯕꯅꯤ꯫ ꯑꯣꯀꯦ, ꯑꯆꯧꯕꯥ ꯋꯥꯍꯩꯁꯤꯡ ꯑꯁꯤꯗꯒꯤ ꯂꯥꯡꯇꯛꯅꯒꯅꯨ꯫ ꯃꯁꯤꯒꯤ ꯑꯔꯊꯗꯤ ꯁꯨꯞꯅꯇꯒꯤ, " ꯑꯍꯜ ꯑꯣꯏꯔꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯕ꯭ꯔꯦꯟ ꯁꯦꯂꯁꯤꯡ ꯃꯥꯡꯍꯅꯕꯥ ꯊꯦꯡꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯃꯦꯗꯤꯇꯦꯔꯦꯅꯤꯌꯟ ꯑꯃꯁꯨꯡ ꯗꯥꯁ ꯗꯥꯏꯇꯁꯤꯡꯒꯤ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯅꯤ ."
ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯆꯥꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯅꯤꯒꯤ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯅꯤ꯫
꯱.ꯃꯦꯗꯤꯇꯦꯔꯦꯅꯤꯌꯟ ꯗꯥꯏꯠ ꯇꯧꯕꯥ꯫
2. DASH ꯗꯥꯏꯠ (ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯑꯦꯞꯔꯣꯆ )
ꯑꯦꯝ.ꯑꯥꯏ.ꯑꯦꯟ.ꯗꯤ.ꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤ ꯕ꯭ꯔꯦꯅꯒꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯕꯥ ꯗꯥꯏꯠ ꯑꯅꯤꯃꯛꯇꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯒꯤ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯅꯤ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯥꯟꯗꯃꯗꯤ ꯕ꯭ꯔꯦꯅꯒꯤ ꯐꯉ꯭ꯀꯁꯟ ꯐꯒꯠꯍꯅꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯅꯕꯨ ꯑꯍꯜ ꯑꯣꯏꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ ꯑꯂꯖꯩꯃꯔꯁꯀꯤ ꯂꯥꯌꯅꯥꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯅꯤ꯫
ꯃꯁꯤꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤꯅꯥ ꯀꯔꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯦ?
ꯑꯦꯝ.ꯑꯥꯏ.ꯑꯦꯟ.ꯗꯤ.ꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯄꯥꯝꯕꯤꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯂꯤ, ꯍꯥꯌꯕꯗꯤ ꯎꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯆꯦꯡ . ꯑꯗꯨꯕꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ , ꯃꯈꯣꯌꯒꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯣꯀꯍꯟꯗꯅꯥ꯫
ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯑꯦꯅꯤꯃꯦꯜ ꯐꯦꯠ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯦꯆꯨꯔꯦꯇꯦꯗ ꯐꯦꯠ)ꯃꯁꯤꯅꯥ ꯁꯦꯆꯨꯔꯦꯇꯦꯗ ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯗꯁꯨ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯗꯥꯏꯠ ꯄ꯭ꯂꯥꯟ ꯀꯌꯥꯒꯥ ꯃꯥꯟꯅꯗꯅꯥ, ꯃꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ .
ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯒꯗꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯞ ꯱꯰ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯅꯥ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯗꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯞ ꯵ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯩ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯒꯤ ꯆꯥꯡ 3 ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯃꯨꯛ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯔꯛ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯁꯉ꯭ꯒꯣꯝ, ꯉꯥ ꯑꯃꯁꯨꯡ ꯉꯥ ꯍꯥꯄꯆꯤꯅꯒꯗꯕꯅꯤ꯫ ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯒꯤꯗꯃꯛ ꯅꯠ ꯑꯃꯁꯨꯡ ꯕꯦꯔꯤꯁꯤꯡ ꯆꯥꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯛ ꯊꯣꯡꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯣꯏꯜ ꯑꯣꯏꯅꯥ ꯑꯣꯂꯤꯚ ꯑꯣꯏꯜ ꯈꯅꯕꯁꯨ ꯍꯥꯌꯔꯤ꯫
ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤ ꯆꯥꯕꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯦꯄꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯔꯤꯔꯛ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯆꯥꯒꯗꯒꯦ?
ꯍꯥꯌꯔꯤꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ MIND Dietꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯍꯦꯟꯅꯥ ꯍꯥꯄꯆꯤꯅꯒꯗꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡꯅꯥ ꯊꯜꯂꯕꯥ ꯌꯥꯏ꯫
| ꯐꯨꯗ ꯀꯦꯇꯦꯒꯣꯔꯤꯗꯥ ꯂꯩꯕꯥ꯫ | ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯃꯁꯤꯡ꯫ |
|---|---|
| ꯑꯁꯪꯕꯥ ꯃꯆꯨꯒꯤ ꯎꯍꯩꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁ꯭ꯄꯤꯅꯥꯆ, ꯀꯦꯜ, ꯀꯣꯂꯥꯔꯗ ꯒ꯭ꯔꯤꯟ, ꯂꯦꯇꯆꯔ) | ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯆꯥꯅꯕꯥ ꯑꯃꯥ꯫ |
| ꯑꯇꯣꯞꯄꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯄꯨꯝꯅꯃꯛ꯫ | ꯅꯣꯡꯃꯗꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯲ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯕꯦꯔꯤꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤ, ꯕ꯭ꯂꯨꯕꯦꯔꯤ) | ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ 2 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯅꯇꯁ(ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯥꯖꯨ, ꯑꯦꯂꯃꯟꯗ, ꯃꯅꯥ-ꯃꯁꯤꯡ) | ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ 5 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯑꯣꯂꯤꯚ ꯑꯣꯏꯜ꯫ | ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯣꯏꯜ ꯃꯈꯜ ꯑꯣꯏꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ꯫ |
| ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ, ꯑꯣꯠ, ꯃꯤꯂꯦꯠ, ꯕꯥꯔꯂꯤ) | ꯅꯣꯡꯃꯗꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ 3 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯉꯥ ꯑꯃꯁꯨꯡ ꯁꯃꯨꯗ꯭ꯔꯒꯤ ꯆꯥꯀꯆꯥ-ꯏꯊꯀꯁꯤꯡ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯂꯃꯣꯟ, ꯃꯦꯀꯔꯤꯌꯦꯜ, ꯁꯥꯔꯗꯤꯟ, ꯑꯃꯁꯨꯡ ꯍꯦꯔꯤꯡꯒꯨꯝꯕꯥ ꯇꯩꯁꯤꯅꯕꯥ ꯉꯥ) | ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯑꯃꯨꯛ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ꯫ |
| ꯁꯉ꯭ꯒꯣꯝ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯆꯦꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯂꯦꯟꯇꯤꯜ, ꯒ꯭ꯔꯤꯟ ꯕꯤꯟ) | ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ 4 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯄꯣꯂꯠꯔꯤ꯫ | ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ 2 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯌꯨ | ꯅꯣꯡꯃꯗꯥ ꯋꯥꯏ ꯒ꯭ꯂꯥꯁ ꯑꯃꯥ (ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯅꯠꯇꯦ ꯑꯃꯁꯨꯡ ꯊꯥꯗꯣꯀꯄꯥ ꯌꯥꯏ) |
ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯗꯒꯦ ꯅꯠꯠꯔꯒꯥ ꯆꯥꯕꯥ ꯂꯦꯄꯀꯗꯒꯦ?
ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫
| ꯂꯤꯃꯤꯠ ꯇꯧꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫ |
|---|
| ꯕꯠꯇꯔ ꯑꯃꯁꯨꯡ ꯃꯥꯔꯖꯥꯔꯤꯟ꯫(ꯍꯞꯇꯥ ꯑꯃꯗꯥ ꯇꯦꯕꯜ ꯑꯃꯗꯒꯤ ꯇꯥꯅꯥ) |
| ꯆꯦꯡ (ꯍꯞꯇꯥ ꯑꯃꯗꯥ ꯑꯃꯨꯛꯇꯪ) |
| ꯂꯥꯂꯍꯧꯒꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯒꯝ, ꯍꯨꯏꯒꯤ ꯃꯆꯤꯟꯖꯥꯛ, ꯉꯥꯒꯤ ꯃꯆꯤꯟꯖꯥꯛ – ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ 4ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯤꯖꯕꯥ) |
| ꯐ꯭ꯔꯥꯏꯗ ꯐꯨꯗꯁꯤꯡ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯥꯁ꯭ꯠ ꯐꯨꯗꯁꯤꯡ – ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯃꯨꯛꯇꯪ) |
| ꯄꯦꯁ꯭ꯠꯔꯤ ꯑꯃꯁꯨꯡ ꯃꯤꯊꯥꯏꯁꯤꯡ (ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯀꯦꯛ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯗꯣꯅꯦꯠ, ꯑꯁꯤꯅꯆꯤꯡꯕꯥ – ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ 5ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯤꯖꯕꯥ) |
ꯃꯁꯤꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯀꯔꯤꯅꯣ?
ꯑꯦꯝ.ꯑꯥꯏ.ꯑꯦꯟ.ꯗꯤ.ꯗꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯀꯌꯥ ꯌꯥꯑꯣꯏ꯫ ꯃꯈꯣꯌ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:
- ꯚꯤꯇꯥꯃꯤꯟ ꯏ
- ꯐꯣꯂꯦꯠ ꯇꯧꯕꯥ꯫
- ꯑꯣꯃꯦꯒꯥ-꯳ ꯐꯦꯇꯤ ꯑꯦꯁꯤꯗꯁꯤꯡ꯫
- ꯀꯦꯔꯣꯇꯤꯅꯣꯏꯗꯁꯤꯡ꯫
- ꯐ꯭ꯂꯦꯕꯣꯅꯣꯏꯗꯁꯤꯡ꯫
ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯑꯦꯝ.ꯑꯥꯏ.ꯑꯦꯟ.ꯗꯤ .
ꯇꯁꯦꯡꯕꯗꯤ, ꯁ꯭ꯇꯗꯤ ꯈꯔꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯕꯅꯥ ꯕ꯭ꯔꯦꯟ ꯑꯦꯖꯤꯡꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯆꯍꯤ 7.5 ꯊꯦꯡꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ!
ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯱꯳꯰꯰ꯒꯤ ꯁ꯭ꯇꯗꯤ ꯑꯃꯗꯥ, ꯑꯦꯝ.ꯑꯥꯏ.ꯑꯦꯟ.ꯗꯤ.ꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤ ꯑꯀꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯆꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯑꯂꯖꯩꯃꯔꯁꯀꯤ ꯂꯥꯌꯅꯥ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯵꯳% ꯍꯟꯊꯈꯤ꯫ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯆꯠꯅꯔꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯁꯨ ꯔꯤꯁ꯭ꯛ ꯳꯵% ꯍꯟꯊꯈꯤ꯫
ꯑꯩꯁꯨ ꯃꯁꯤꯒꯤ MIND Diet ꯑꯁꯤ ꯏꯅꯒꯗꯕꯅꯤ?
ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯑꯂꯖꯩꯃꯔꯁꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯂꯩꯔꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯂꯩꯇꯕꯁꯨ, MIND ꯗꯥꯏꯠ ꯑꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯜ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯑꯆꯧꯕꯥ, ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯥꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫
ꯃꯁꯤꯁꯨ ꯇꯨꯡ ꯏꯟꯅꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏ꯫ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯃꯁꯤꯡ ꯊꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯑꯊꯤꯡꯕꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯃꯁꯤ ꯍꯀꯆꯥꯡ ꯐꯕꯥ, ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯋꯥꯐꯝ ꯈꯛꯇꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯨꯗ ꯏꯟꯗꯤꯌꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯄ꯭ꯔꯤꯟꯁꯤꯄꯂꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯐꯨꯗ ꯈꯅꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯅꯠꯇꯦ .
ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯈꯟꯅꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯐꯤꯚꯃꯒꯥ ꯆꯨꯅꯕꯥ ꯑꯣꯏꯕ꯭ꯔꯥ ꯍꯥꯌꯅꯥ ꯍꯪꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯇꯩ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯠ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯈꯔꯥ ꯄꯨꯔꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯃꯈꯥꯗꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯊꯕꯛ ꯑꯃꯥ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯁꯥꯐꯕꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯑꯦꯝ.ꯑꯥꯏ.ꯑꯦꯟ.ꯗꯤ.ꯒꯤ ꯗꯥꯏꯠ ꯑꯁꯤ ꯕ꯭ꯔꯦꯅꯒꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯑꯀꯛꯅꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯑꯦꯇꯦꯔꯤ ꯄꯦꯇꯔꯟ ꯑꯅꯤ, ꯃꯦꯗꯤꯇꯦꯔꯦꯅꯤꯌꯟ ꯑꯃꯁꯨꯡ ꯗꯤ.ꯑꯦ.ꯑꯦꯁ.ꯑꯩꯆ.
- ꯄꯥꯝꯕꯤꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯃꯍꯩ-ꯃꯔꯣꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯆꯦꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ) ꯍꯦꯟꯅꯥ ꯆꯥꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯥ-ꯁꯅꯒꯤ ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯤꯃꯤꯠ ꯇꯧꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫
- ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯗꯥꯏꯠ ꯑꯁꯤꯅꯥ ꯑꯂꯖꯩꯃꯔꯁ ꯑꯃꯁꯨꯡ ꯗꯤꯃꯦꯅꯁꯤꯌꯥꯒꯨꯝꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫
- ꯃꯁꯤ ꯀꯦꯂꯣꯔꯤ ꯃꯁꯤꯡ ꯌꯥꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯠꯅꯕꯗꯥ ꯂꯥꯌꯕꯥ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯅꯤ꯫
- ꯑꯅꯧꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ ꯍꯥꯌꯕꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment