ꯑꯗꯣꯃꯗꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯍꯔꯅꯤꯌꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯃꯔꯃꯗꯥ ꯈꯉꯁꯤ!

"ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ" ꯑꯃꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯥꯕꯥ ꯐꯪꯂꯕ꯭ꯔꯥ? ꯃꯤꯡ ꯑꯁꯤ ꯈꯔꯥ ꯑꯆꯝꯕꯥ ꯋꯥꯐꯝ ꯑꯣꯏꯔꯕꯁꯨ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯁꯨ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯈꯔꯥ ꯌꯥꯝꯅꯥ ꯊꯦꯡꯅꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯍꯤ ꯷꯰ ꯑꯃꯁꯨꯡ ꯹꯰ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯅꯨꯄꯤꯁꯤꯡꯗꯥ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯑꯁꯤ ꯀꯔꯤꯅꯣ, ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯊꯣꯀꯏ, ꯃꯁꯤꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯂꯥꯌꯦꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯩꯍꯥꯛꯅꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯕꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯣꯡꯗꯣꯛꯀꯅꯤ꯫

ꯃꯁꯤ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯄꯦꯂꯚꯤꯁꯇꯥ ꯂꯩꯕꯥ, ꯄꯦꯂꯚꯤꯁꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯍꯤꯄꯐꯝ (hip bone)ꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ, ꯃꯗꯨꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯥꯡꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯂꯩꯕꯥ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯀꯦꯅꯦꯜ ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯠ ꯑꯗꯨ ꯊꯣꯀꯏ꯫ ꯃꯁꯤ ꯕꯦꯂꯨꯟ ꯑꯃꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯍꯨꯔꯥꯅꯕꯥ ꯑꯃꯗꯒꯤ ꯊꯣꯀꯄꯥ ꯅꯨꯡꯁꯤꯠ ꯈꯔꯥ ꯊꯣꯀꯄꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫

ꯃꯁꯤꯒꯤ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯐꯣꯔꯥꯃꯦꯟ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯄꯦꯂꯚꯤꯛ ꯕꯣꯅꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯂꯝꯕꯤ ꯑꯃꯒꯨꯝꯅꯥ ꯑꯣꯏ꯫ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ, ꯅꯔꯚꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯠꯂꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯩꯈꯣꯌꯒꯤ ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔ ꯃꯁꯂꯁꯤꯡ , ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯇꯔꯅꯦꯜ ꯑꯣꯔꯒꯥꯅꯁꯤꯡ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯗꯣꯃꯦꯅꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ, ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯟ , ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯟ ꯑꯗꯨꯅꯥ ꯄꯦꯁꯦꯖ ꯑꯗꯨꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫

ꯃꯁꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯐꯤꯚꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯃꯗꯤ ꯑꯁꯤꯒꯨꯝꯅꯥ ꯊꯣꯀꯄꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯗꯨ ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯗꯛꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯗꯨ ꯑꯣꯏꯔꯕꯗꯤ , ꯕꯣꯋꯦꯜ ꯑꯣꯕꯁ꯭ꯠꯔꯥꯀꯁꯟ ꯑꯃꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯄꯦꯁꯦꯖ ꯑꯗꯨ ꯕ꯭ꯂꯣꯛ ꯇꯧꯔꯀꯏ꯫ ꯃꯁꯤ ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯃꯦꯗꯤꯀꯦꯜ ꯇ꯭ꯔꯤꯠꯃꯦꯟꯇ ꯃꯊꯧ ꯇꯥꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯛꯁ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯁꯔꯖꯔꯤ ꯇꯧꯕꯁꯨ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫

ꯃꯁꯤꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ? ꯑꯗꯣꯃꯗꯁꯨ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯂꯩꯔꯤꯕꯔꯥ?

ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯈꯨꯗꯛꯇꯥ ꯎꯕꯥ ꯐꯪꯗꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯌꯦꯡꯁꯤꯜꯂꯨ:

• ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯄꯦꯏꯟ (abdominal pain): ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯍꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯁꯟꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫
• ꯀꯟꯁꯇꯤꯄꯁꯟ: ꯇꯣꯏꯂꯦꯠꯇꯥ ꯆꯠꯄꯗꯥ ꯑꯋꯥꯕꯥ꯫
• ꯁ꯭ꯇꯣꯃꯥꯛ (Distended stomach): ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯐꯨꯃꯖꯤꯅꯕꯒꯨꯝꯅꯥ ꯐꯥꯎꯕꯥ꯫
• ꯅꯣꯡꯃꯩ ꯀꯥꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯆꯔꯥꯡꯅꯕꯥ: ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯆꯔꯥꯡꯅꯕꯥ ꯐꯥꯎꯕꯥ꯫
• ꯈꯣꯡꯒꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ : ꯃꯁꯤ ꯈꯔꯥ ꯑꯀꯛꯅꯕꯥ ꯂꯥꯏꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯒ꯭ꯔꯣꯏꯟ ꯑꯦꯔꯤꯌꯥꯗꯒꯤ ꯍꯧꯏ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯒꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁꯟꯗꯣꯀꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯈꯨꯎ ꯐꯥꯎꯕꯥ ꯐꯥꯎꯕꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯕꯨ ꯍꯥꯎꯁꯤꯞ-ꯔꯣꯃꯕꯥꯔꯒ ꯁꯥꯏꯟ ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ . ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯕ꯭ꯂꯣꯛ ꯇꯧꯔꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯥ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯅꯔꯚꯇꯥ ꯆꯦꯟꯊꯔꯀꯄꯅꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ ꯍꯥꯌꯕꯅꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯑꯁꯤ ꯊꯣꯛꯂꯤꯕꯅꯣ? ꯔꯤꯁ꯭ꯛ ꯐꯦꯛꯇꯔꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯑꯩꯍꯥꯛꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯍꯥꯌꯈꯤꯕꯒꯨꯝꯅꯥ, ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯗꯤ ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯁꯣꯟꯊꯔꯀꯄꯅꯤ꯫ ꯑꯗꯨꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯕꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯄꯣꯠꯁꯛ ꯀꯌꯥ ꯂꯩ, ꯃꯗꯨꯅꯥ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ:

• ꯆꯍꯤ: ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯌꯥꯎꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯜ ꯄꯨꯝꯅꯃꯛ ꯁꯣꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯀꯦꯅꯦꯂꯒꯤ ꯑꯍꯥꯡꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯤꯕꯥ ꯃꯦꯝꯕ꯭ꯔꯦꯟ ꯑꯗꯨꯁꯨ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯣꯡꯏ꯫ ꯐꯦꯛꯇꯔ ꯑꯅꯤ ꯑꯁꯤꯅꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯂꯥꯀꯁꯤꯅꯕꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯀꯃꯟ ꯑꯣꯏ꯫
• ꯀ꯭ꯔꯣꯅꯤꯛ ꯀꯟꯁꯇꯤꯄꯁꯟ (chronic constipation): ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯕꯥꯊꯔꯨꯃꯗꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯌꯥꯝꯅꯥ ꯄꯤ꯫ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯁꯣꯟꯊꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯂꯧꯕꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
• ꯀ꯭ꯔꯣꯅꯤꯛ ꯑꯣꯕꯁ꯭ꯠꯔꯀꯆꯔ ꯄꯂꯃꯣꯅꯥꯔꯤ ꯗꯤꯖꯤꯖ (COPD): ꯁꯤ.ꯑꯣ.ꯄꯤ.ꯗꯤ.ꯒꯨꯝꯕꯥ ꯂꯥꯌꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯑꯌꯥꯝꯕꯗꯤ ꯀꯣꯛ ꯆꯤꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀꯦꯚꯤꯇꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯄ꯭ꯔꯦꯁꯔ ꯑꯁꯤꯅꯥ ꯄꯦꯂꯚꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯁꯣꯀꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯔꯨꯝꯕꯥ ꯋꯥꯠꯄꯥ: ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ , ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯗꯛꯇꯀꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯇꯀꯤ ꯆꯥꯡ ꯍꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯗꯛꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯍꯔꯅꯤꯌꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ BMI (ꯕꯣꯗꯤ ꯃꯥꯁ ꯏꯟꯗꯦꯛꯁ) ꯑꯗꯨ 18.5ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ, ꯅꯍꯥꯀꯄꯨ ꯑꯔꯨꯝꯕꯥ ꯋꯥꯠꯄꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯒꯅꯤ꯫
• ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯄꯣꯀꯄꯥ: ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯑꯉꯥꯡ ꯄꯣꯀꯄꯥ ꯃꯃꯥꯁꯤꯡꯒꯤ ꯄꯦꯂꯚꯤꯛ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯈꯔꯥ ꯁꯣꯟꯊꯕꯥ ꯌꯥꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯑꯦꯞꯂꯥꯏ ꯇꯧꯔꯕꯗꯤ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯆꯦꯀꯁꯤꯟ ꯊꯧꯔꯥꯡ ꯈꯔꯥ ꯂꯧꯈꯠꯄꯥ ꯌꯥꯏ꯫

ꯃꯁꯤꯅꯥ ꯀꯔꯤ ꯀꯃꯞꯂꯤꯀꯦꯁꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯒꯦ?

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯑꯃꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯂꯥꯏꯌꯦꯡꯗ꯭ꯔꯕꯗꯤ, ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯀꯃꯞꯂꯤꯀꯦꯁꯅꯁꯤꯡ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

1. ꯏꯅꯀꯔꯁꯦꯔꯦꯇꯦꯗ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ: ꯃꯁꯤ ꯍꯔꯅꯤꯌꯥ ꯑꯁꯤ ꯄꯦꯂꯚꯤꯛ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯉꯃꯗꯕꯥ ꯃꯇꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯣꯕꯁ꯭ꯠꯔꯀꯆꯔ ꯕꯣꯋꯦꯜ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯁꯤꯡꯗꯥ ꯕ꯭ꯂꯣꯛ ꯇꯧꯕꯥ ꯌꯥꯏ꯫

2. ꯁ꯭ꯠꯔꯦꯡꯒꯨꯂꯦꯇꯦꯗ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ: ꯃꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯅꯅꯤ꯫ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯥ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯃꯥꯡꯍꯜꯂꯤ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯅꯉꯒꯤ ꯀꯣꯛ ꯅꯣꯟꯖꯔꯀꯄꯒꯨꯝꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤꯅꯥ ꯏ ꯐꯪꯗ꯭ꯔꯕꯗꯤ, ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯇꯤꯁꯨ ꯑꯗꯨ ꯁꯤꯕꯥ ꯍꯧꯏ꯫ ꯃꯁꯤꯕꯨ ꯅꯦꯛꯔꯣꯁꯤꯁ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯃꯁꯤ ꯄꯨꯟꯁꯤ ꯃꯥꯡꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯑꯃꯅꯤ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯄꯦꯏꯟ, ꯅꯣꯡꯃꯩ ꯀꯥꯞꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯃꯥꯡꯈꯤꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯃꯁꯤ ꯁ꯭ꯠꯔꯦꯡꯒꯨꯂꯦꯇꯦꯗ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯈꯨꯗꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯁꯤ ꯊꯣꯛꯂꯕꯗꯤ , ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯍꯣꯁ꯭ꯄꯤꯇꯥꯂꯗꯥ ꯆꯠꯀꯗꯕꯅꯤ꯫

ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯈꯉꯒꯅꯤ?

ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯍꯥꯛꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯒꯤ ꯃꯔꯃꯗꯥ ꯍꯪꯒꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯀꯖꯥꯝ ꯑꯃꯥ ꯇꯧꯒꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯇꯧꯕꯥ ꯌꯥꯏ:

• ꯍꯥꯎꯁꯤꯞ-ꯔꯣꯃꯕꯥꯔꯒ ꯇꯦꯁ꯭ꯠ ꯇꯧꯕꯥ: ꯱.ꯇꯦꯁ꯭ꯠ ꯑꯁꯤꯗꯥ ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hip joint) ꯑꯗꯨ ꯂꯧꯊꯣꯛꯀꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯅꯥ ꯍꯪꯒꯅꯤ꯫
• ꯍ꯭ꯌꯥꯅꯤꯡꯇꯟ-ꯀꯤꯐ ꯇꯦꯁ꯭ꯠ: ꯇꯦꯁ꯭ꯠ ꯑꯁꯤꯗꯥ ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯤꯟ ꯕꯣꯟ (tibia) ꯅꯠꯠꯔꯒꯥ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯕꯣꯟ (femur)ꯒꯤ ꯑꯀꯛꯅꯕꯥ ꯃꯐꯝ ꯈꯔꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯦꯞ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯍꯤꯄꯐꯝ (hip muscles) ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯇꯧꯏ꯫

ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯑꯃꯥ ꯂꯩꯔꯦ ꯍꯥꯌꯕꯥ ꯀꯅꯐꯥꯔꯝ ꯇꯧꯅꯕꯥ ꯁꯤ.ꯇꯤ.ꯁ꯭ꯀꯦꯟ (ꯀꯝꯞꯌꯨꯇꯦꯗ ꯇꯣꯃꯣꯒ꯭ꯔꯥꯐꯤ ꯁ꯭ꯀꯦꯟ) ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯃꯐꯝ ꯑꯃꯁꯨꯡ ꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯎꯠꯄꯥ ꯉꯝꯃꯤ꯫

ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯂꯥꯌꯦꯡꯕꯒꯦ?

ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯑꯃꯠꯇꯥ ꯉꯥꯏꯔꯕꯥ ꯄꯔꯃꯦꯅꯦꯟꯇ ꯂꯥꯏꯌꯦꯡꯗꯤ ꯁꯔꯖꯔꯤꯅꯤ . ꯍꯔꯅꯤꯌꯥ ꯑꯗꯨ ꯔꯤꯄꯦꯌꯥꯔ ꯇꯧꯅꯕꯥ ꯁꯔꯖꯔꯤ ꯇꯧꯏ꯫

ꯁꯔꯖꯔꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯊꯣꯀꯄꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀꯦꯚꯤꯇꯤꯗꯥ ꯊꯃꯖꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯂꯗꯥ ꯂꯩꯕꯥ ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨ ꯔꯤꯄꯦꯌꯥꯔ ꯇꯧꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯃꯦꯁꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

ꯃꯁꯤꯒꯤ ꯁꯔꯖꯔꯤ ꯑꯁꯤ ꯃꯑꯣꯡ ꯀꯌꯥꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ:

• ꯑꯣꯄꯟ ꯁꯔꯖꯔꯤ: ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯏꯅꯁꯤꯁꯟ ꯑꯃꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯁꯔꯖꯔꯤ꯫
• ꯂꯦꯄꯔꯣꯁ꯭ꯀꯣꯄꯤꯛ ꯁꯔꯖꯔꯤ: ꯀꯦꯃꯦꯔꯥ ꯑꯃꯁꯨꯡ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯏꯅꯁ꯭ꯠꯔꯨꯃꯦꯟꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯏꯅꯁꯤꯁꯟ ꯈꯔꯈꯛꯇꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯁꯔꯖꯔꯤ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯕꯨ "ꯀꯤꯍꯣꯜ ꯁꯔꯖꯔꯤ" ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫
• ꯔꯣꯕꯣꯇꯤꯛ ꯍꯔꯅꯤꯌꯥ ꯔꯤꯄꯦꯌꯥꯔ ꯁꯔꯖꯔꯤ: ꯃꯁꯤ ꯂꯦꯄꯔꯣꯁ꯭ꯀꯣꯄꯤꯛ ꯃꯦꯊꯗꯀꯥ ꯃꯥꯟꯅꯩ, ꯑꯗꯨꯕꯨ ꯁꯔꯖꯔꯤ ꯑꯁꯤ ꯔꯣꯕꯣꯇꯤꯛ ꯑꯥꯔꯝ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫

ꯁꯔꯖꯔꯤ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯀꯔꯝꯕꯥ ꯁꯔꯖꯤꯀꯦꯜ ꯄ꯭ꯔꯣꯁꯤꯗ꯭ꯌꯨꯑꯣꯔ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯍꯜꯂꯛꯀꯅꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯍꯥꯌꯕꯗꯤ ꯁ꯭ꯠꯔꯦꯡꯒꯨꯂꯦꯇꯦꯗ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ , ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯟ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯕꯗꯤ ꯃꯈꯥ ꯇꯥꯕꯥ ꯁꯔꯖꯔꯤ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯑꯁꯣꯀꯄꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯀꯣꯂꯦꯛꯇꯣꯃꯤ ꯑꯃꯥ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫

ꯁꯔꯖꯔꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯕ꯭ꯔꯥ?

ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯀꯃꯞꯂꯤꯀꯦꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯁꯔꯖꯔꯤ ꯑꯃꯍꯦꯛꯇꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯊꯣꯛꯇꯦ꯫

• ꯏ ꯊꯣꯀꯄꯥ꯫
• ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯅꯔꯚꯇꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯄꯥ (ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ)
• ꯁꯔꯖꯤꯀꯦꯜ ꯁꯥꯏꯠ ꯏꯅꯐꯦꯛꯁꯟ ꯂꯩꯕꯥ꯫

ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯗꯤꯀꯦꯜ ꯇꯤꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯈꯪꯍꯜꯂꯛꯀꯅꯤ꯫

ꯐꯒꯠꯂꯀꯄꯗꯥ ꯃꯇꯝ ꯀꯌꯥ ꯆꯪꯒꯅꯤ?

ꯁꯔꯖꯔꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯐꯒꯠꯂꯀꯄꯒꯤ ꯃꯇꯝ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯒꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯥ ꯈꯦꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯐꯦꯛꯇꯔꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯈꯥ ꯄꯣꯜꯂꯤ:

• ꯀꯔꯤ ꯃꯈꯂꯒꯤ ꯍꯔꯅꯤꯌꯥ ꯁꯔꯖꯔꯤ ꯇꯧꯈꯤꯕꯒꯦ: ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯂꯦꯄꯔꯣꯁ꯭ꯀꯣꯄꯤꯛ ꯁꯔꯖꯔꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯐꯒꯠꯂꯀꯄꯒꯤ ꯃꯇꯝ ꯑꯁꯤ ꯑꯣꯄꯟ ꯁꯔꯖꯔꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯃꯤ꯫
• ꯅꯍꯥꯛꯅꯥ ꯀꯣꯂꯦꯛꯇꯣꯃꯤ (ꯅꯍꯥꯛꯀꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ) ꯇꯧꯈꯤꯕ꯭ꯔꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯐꯒꯠꯂꯀꯄꯗꯥ ꯃꯇꯝ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯁꯦꯜ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯗꯕꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯤ.ꯑꯣ.ꯄꯤ.ꯗꯤ.ꯒꯨꯝꯕꯥ ꯑꯇꯩ ꯑꯅꯥꯕꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ, ꯃꯗꯨ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯃꯇꯝ ꯍꯦꯟꯅꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ꯫

ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯐꯤꯚꯝ ꯑꯁꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯣꯏꯕꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯁꯔꯖꯔꯤ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ ꯑꯥꯁꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯁꯤꯡ ꯑꯗꯨ ꯀꯌꯥꯝ ꯊꯨꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯍꯜꯂꯛꯀꯅꯤ꯫

ꯐꯤꯚꯝ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯨꯡꯗꯥ ꯀꯔꯤ ꯑꯣꯏꯒꯅꯤ?

ꯍꯔꯅꯤꯌꯥ ꯁꯔꯖꯔꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯑꯃꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯒꯠꯂꯛꯀꯅꯤ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯂꯥꯀꯁꯤꯜꯂꯛꯀꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯁꯔꯖꯔꯤ ꯑꯁꯤꯅꯥ ꯍꯔꯅꯤꯌꯥ ꯈꯛꯇꯃꯛ ꯐꯍꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯔꯅꯤꯌꯥ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯇꯩ ꯑꯟꯗꯔꯂꯥꯏꯟ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯤ.ꯑꯣ.ꯄꯤ.ꯗꯤ. ꯍꯥꯌꯔꯤꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯒꯗꯒꯦ? ꯀꯗꯥꯏꯗꯥ ꯈꯨꯗꯛꯇꯥ ꯍꯣꯁ꯭ꯄꯤꯇꯥꯂꯗꯥ ꯆꯠꯀꯗꯒꯦ?

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯋꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯒꯅꯨ ꯑꯃꯁꯨꯡ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯅꯕꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯈꯨꯗꯃꯁꯤꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯏꯗꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯔꯝ ꯑꯗꯨ ꯊꯤꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯃꯁꯤ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯑꯃꯅꯤ! ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯂꯩꯔꯕꯗꯤ ꯈꯨꯗꯛꯇꯥ ꯍꯣꯁ꯭ꯄꯤꯇꯥꯂꯗꯥ ꯆꯠꯂꯨ:

• ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ, ꯈꯪꯍꯧꯗꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ꯫
• ꯅꯣꯡꯃꯩ ꯀꯥꯞꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯆꯔꯥꯡꯅꯕꯥ꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯡꯒꯨꯂꯦꯇꯦꯗ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ , ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯂꯥꯏꯌꯦꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯒꯤ ꯈꯨꯗꯃꯁꯤꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

ꯅꯍꯥꯛꯅꯥ ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯥ ꯑꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯁꯤꯡ ꯑꯁꯤ "ꯑꯍꯜ ꯑꯣꯏꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯨꯝꯅꯥ" ꯍꯥꯌꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥꯒꯤ ꯃꯍꯩ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯊꯣꯀꯄꯥ ꯍꯔꯅꯤꯌꯥ ꯃꯈꯂꯁꯤꯡ ꯑꯣꯏꯔꯕꯁꯨ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯍꯤ 70, 80 ꯑꯃꯁꯨꯡ 90ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯅꯨꯄꯤꯁꯤꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯃꯔꯝ ꯑꯗꯨꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯄꯦꯅꯒꯨꯝꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯃꯁꯤ ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯋꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯁꯦꯌꯔ ꯇꯧꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯒꯠꯂꯀꯄꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯈꯣꯡꯊꯥꯡꯅꯤ꯫ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ, ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯂꯩꯔꯤ꯫

ꯏꯅꯐꯣꯔꯃꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯍꯥꯌꯅꯥ ꯑꯩꯅꯥ ꯊꯥꯖꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥ ꯇꯥꯕꯥ ꯋꯥꯍꯪꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯍꯪꯕꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯌꯨ!

` ꯍꯔꯅꯤꯌꯥ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ, ꯕꯣꯋꯦꯜ ꯄ꯭ꯔꯣꯂꯥꯄꯁ, ꯄꯦꯂꯚꯤꯛ ꯄꯦꯏꯟ, ꯁꯔꯖꯔꯤ, ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤ ꯍꯀꯁꯦꯜ, ꯑꯣꯕꯇꯨꯔꯦꯇꯔ ꯍꯔꯅꯤꯌꯥ꯫