ꯑꯩꯈꯣꯌꯅꯥ ꯌꯨꯃꯗꯥ ꯁꯦꯝꯕꯥ ꯆꯥꯀꯁꯉꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯣꯛꯔꯥꯛ ꯑꯁꯤ ꯑꯈꯟꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯂꯩ꯫ ꯇꯦꯕꯂꯗꯥ ꯇꯦꯜ, ꯁꯉ꯭ꯒꯣꯝ, ꯅꯠꯔꯒꯥ ꯊꯣꯡꯅꯥꯑꯣ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯁꯦꯝꯕꯥ ꯀꯨꯔꯤ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯅꯥꯅꯥ ꯅꯨꯡꯁꯤꯕꯥ ꯉꯃꯂꯣꯏꯗꯒꯦ? ꯑꯗꯨꯕꯨ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤꯅꯥ ꯗꯥꯏꯕꯦꯇꯤꯁꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯔꯃꯒꯅꯤ? ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯁꯤꯖꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯔꯕꯗꯤ ꯉꯁꯤ ꯑꯣꯛꯀꯔꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯉꯁꯤ꯫
ꯑꯣꯛꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯔꯥ?
ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯥꯌꯔꯒꯗꯤ, ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯁꯨ ꯌꯥꯎꯏ꯫
ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯗꯥ ꯑꯣꯛ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤ꯫
ꯑꯣꯛ ꯑꯁꯤ ꯀꯦꯂꯣꯔꯤ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯁꯤ, ꯚꯤꯇꯥꯃꯤꯟ ꯀꯦ, ꯑꯃꯁꯨꯡ ꯖꯤꯉ꯭ꯀꯒꯨꯝꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯑꯗꯨꯕꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ , ꯑꯣꯛ ꯑꯁꯤ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯣꯛꯀꯔꯗꯥ ꯐꯥꯏꯕꯔ ꯃꯈꯜ ꯑꯅꯤ ꯂꯩ: ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ ꯑꯃꯁꯨꯡ ꯏꯅꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ꯫
- ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ: ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯅꯥ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯆꯦꯅꯕꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ, ꯃꯈꯣꯌꯅꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯏꯗꯥ ꯆꯦꯟꯊꯍꯅꯕꯥ ꯌꯥꯍꯟꯗꯦ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯏꯅꯁꯣꯜꯌꯨꯕꯜ ꯐꯤꯕꯔ (insoluble fiber): ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯐꯤꯚꯝ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯔꯥ ꯆꯥꯔꯕꯁꯨ, ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯀꯄꯥ ꯐꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯆꯥꯕꯗꯁꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯏ꯫
ꯁ꯭ꯇꯗꯤ ꯈꯔꯅꯥ ꯑꯣꯛꯀꯔꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯀꯝꯄꯥꯎꯟꯗꯁꯤꯡꯅꯥ ꯕ꯭ꯂꯗ ꯒ꯭ꯂꯨꯀꯣꯖꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯍꯥꯌꯕꯥ ꯎꯠꯂꯦ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯔꯤꯁꯔꯆ ꯑꯁꯤꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯛ ꯑꯁꯤ ꯁꯥ-ꯁꯅꯁꯤꯡꯗꯥ ꯇꯧꯈ꯭ꯔꯦ꯫ ꯃꯤꯑꯣꯏꯕꯒꯤ ꯃꯔꯃꯗꯥ ꯊꯤꯖꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯁ꯭ꯇꯗꯤꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯁꯨ ꯎꯠꯂꯦ ꯃꯗꯨꯗꯤ ꯇꯥꯏꯞ ꯲ ꯗꯥꯏꯕꯦꯇꯤꯁ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯔꯤꯗꯥꯏꯕꯦꯇꯤꯁꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯑꯣꯛꯔꯥ ꯄꯥꯎꯗꯔ, ꯑꯦꯛꯁꯠꯔꯦꯛꯇ ꯅꯠꯠꯔꯒꯥ ‘ꯑꯣꯛꯔꯥ ꯋꯥꯇꯔ’ ꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯣꯖꯥꯒꯤ ꯕ꯭ꯂꯗ ꯒ꯭ꯂꯨꯀꯣꯖꯒꯤ ꯆꯥꯡꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯈꯔꯥ ꯂꯩꯈꯤ꯫
ꯑꯣꯛ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
ꯑꯣꯛꯀꯔꯒꯤ ꯃꯒꯨꯅꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯌꯥꯝꯅꯥ ꯆꯥꯅꯕꯥ ꯑꯊꯨꯕꯥ ꯃꯇꯃꯗꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯄꯨꯝꯅꯃꯀꯒꯨꯝꯅꯥ, ꯑꯣꯛ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯥ ꯑꯁꯤ ꯑꯐꯕꯥ ꯅꯠꯇꯦ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯅꯕꯤꯌꯨ꯫
- ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯌꯥꯁ (bloating and gas): ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯕ꯭ꯂꯣꯇꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯌꯥꯁ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯣꯛ ꯍꯥꯄꯆꯤꯜꯂꯕꯗꯤ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯅꯕꯒꯤ ꯃꯇꯝ ꯄꯤꯒꯅꯤ꯫
- ꯀꯤꯗꯅꯤ ꯁ꯭ꯇꯣꯟ ꯔꯤꯁ꯭ꯛ: ꯑꯣꯛꯁꯥꯗꯥ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯀꯧꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯑꯃꯥ ꯌꯥꯎꯏ꯫ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯑꯁꯤ ꯀꯤꯗꯅꯤ ꯁ꯭ꯇꯣꯟ ꯃꯈꯜ ꯑꯃꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯤꯗꯅꯤ ꯁ꯭ꯇꯣꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯌꯥꯝꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯑꯣꯛꯔꯥꯒꯨꯝꯕꯥ) ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
- ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯒꯥ ꯏꯟꯇꯔꯦꯛꯁꯟ (ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ): ꯃꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯣꯏꯟꯇꯅꯤ꯫ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯅꯥ ꯄꯤꯕꯥ ꯍꯤꯗꯥꯀꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯗꯤ ꯃꯦꯇꯐꯣꯔꯃꯤꯅꯅꯤ꯫ ꯊꯤꯖꯤꯅꯕꯒꯤ ꯊꯕꯛ ꯑꯃꯅꯥ ꯑꯣꯛꯒꯤ ꯏꯁꯤꯡꯅꯥ ꯍꯤꯗꯥꯛ ꯑꯁꯤꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁꯇꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ ꯍꯥꯌꯕꯥ ꯈꯉꯂꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯇꯐꯣꯔꯃꯤꯅꯒꯨꯝꯕꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ꯂꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯣꯛ ꯍꯥꯄꯆꯤꯟꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫
ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯣꯛ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯍꯥꯄꯆꯤꯅꯒꯗꯒꯦ?
ꯑꯩꯈꯣꯌꯒꯤ ꯂꯩꯕꯥꯛ ꯑꯁꯤꯗꯥ ꯑꯣꯛꯔꯥꯛ ꯐꯪꯕꯁꯤ ꯑꯗꯨꯛꯀꯤ ꯃꯇꯤꯛ ꯑꯔꯨꯕꯥ ꯅꯠꯇꯦ꯫ ꯑꯅꯧꯕꯥ ꯑꯣꯛ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ, ꯏꯟꯆꯤ 4ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯕꯥ, ꯑꯁꯣꯀꯄꯥ ꯂꯩꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯣꯡ-ꯊꯥꯀꯄꯗꯥ ꯆꯦꯠꯄꯥ ꯄꯣꯗꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯍꯣꯠꯅꯧ .
ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯑꯣꯛ ꯆꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯥꯃꯗꯦ ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ "ꯁ꯭ꯂꯤꯃꯤ" ꯃꯁꯛ ꯑꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯒꯤ ꯅꯥꯟꯊꯣꯛꯅꯕꯒꯤ ꯄꯥꯝꯕꯩ ꯂꯩꯔꯤ꯫
- ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯥꯀꯄꯥ꯫
- ꯁꯨꯡꯗꯣꯛꯠꯔꯤꯕꯥ ꯊꯥꯑꯣ/ ꯁꯣꯠꯊꯕꯥ꯫
- ꯚꯤꯅꯦꯒꯥꯔ, ꯂꯥꯏꯝ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯃꯦꯇꯣꯒꯨꯝꯕꯥ ꯑꯦꯁꯤꯗꯤꯛ ꯑꯣꯏꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯄꯥꯝꯕꯩꯗꯤ ꯗꯤꯞ ꯐ꯭ꯔꯥꯏ ꯇꯧꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯁꯦꯝ-ꯁꯥꯕꯅꯤ꯫
- ꯌꯦꯔꯨꯝ ꯑꯃꯁꯨꯡ ꯇꯣꯃꯦꯇꯣ ꯑꯗꯨ ꯇꯩꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯆꯥꯀꯎ꯫
- ꯁꯉ꯭ꯒꯣꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯝꯕꯥ ꯀꯨꯔꯤꯒꯨꯝꯅꯥ꯫
- ꯁ꯭ꯇꯤꯝ ꯇꯧꯔꯕꯥ꯫
- ꯁꯥꯂꯥꯗꯁꯤꯡꯗꯥ ꯑꯀꯪꯕꯥ ꯍꯥꯄꯆꯤꯜꯂꯦ꯫
ꯃꯁꯤꯒꯤ ‘ꯑꯣꯛꯔꯥ ꯋꯥꯇꯔ’ ꯇꯝꯄꯥꯛ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯁꯣꯁꯤꯌꯦꯜ ꯃꯤꯗꯤꯌꯥꯗꯥ "ꯑꯣꯛꯔꯥ ꯋꯥꯇꯔ"ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯀꯌꯥ ꯎꯕꯤꯔꯃꯒꯅꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯍꯥꯌ ꯃꯗꯨꯗꯤ ꯃꯁꯤꯅꯥ ꯊꯝꯃꯣꯌꯗꯥ ꯑꯐꯕꯥ ꯑꯣꯏ, ꯈꯣꯡꯗꯥ ꯃꯉꯥꯜ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯏꯝꯝꯌꯨꯅꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯑꯗꯨꯕꯨ ꯆꯨꯝꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯍꯥꯌꯔꯤꯕꯥ ꯋꯥꯐꯝ ꯀꯌꯥ ꯑꯁꯤꯒꯤ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯄ꯭ꯔꯃꯥꯟ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫
ꯑꯣꯛꯀꯔꯗꯥ ꯐꯥꯏꯕꯔ, ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯌꯥꯑꯣꯔꯕꯁꯨ, ꯍꯥꯌꯔꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯏꯁꯤꯡꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯗꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯗꯦ꯫ ꯑꯗꯨꯕꯨ ꯋꯥꯐꯝ ꯑꯃꯗꯤ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯔꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯣꯀꯀꯤ ꯏꯁꯤꯡ ꯊꯛꯂꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯏꯁꯤꯡ ꯈꯔꯥ ꯐꯪꯂꯤ꯫ ꯃꯗꯨ ꯑꯐꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫
ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯃꯇꯥꯡꯗꯥ, ꯑꯣꯛꯒꯤ ꯏꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯊꯤꯖꯤꯅꯕꯥ ꯈꯔꯅꯥ ꯄꯣꯖꯤꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯐꯜ ꯈꯔꯥ ꯎꯠꯂꯦ, ꯑꯗꯨꯕꯨ ꯃꯗꯨ ꯐꯥꯑꯣꯕꯥ ꯌꯥꯝꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯇꯗꯤꯁꯤꯡꯅꯤ꯫
ꯃꯁꯤ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯣꯛꯒꯤ ꯏꯁꯤꯡ ꯁꯦꯝꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯅꯤ꯫
ꯑꯅꯧꯕꯥ ꯑꯣꯛꯀꯔ ꯄꯣꯗ ꯈꯔꯥ ꯁꯦꯡꯗꯣꯀꯎ, ꯃꯈꯣꯌꯗꯨ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯀꯥꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯏꯁꯤꯡꯒꯤ ꯒ꯭ꯂꯥꯁ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯨꯃꯤꯠ ꯆꯨꯞꯄꯥ ꯐ꯭ꯔꯤꯖꯔꯗꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯁ꯭ꯠꯔꯦꯟ ꯇꯧꯔꯒꯥ ꯑꯌꯨꯛꯇꯥ ꯊꯀꯎ꯫ ꯃꯁꯤꯒꯤ ꯃꯁꯛ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯁꯆꯔ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯃꯗꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯕꯗꯤ ꯂꯥꯏꯝ ꯈꯔꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ꯫ (ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯍꯥꯄꯆꯤꯜꯂꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯕꯥ ꯃꯁꯤꯡ ꯈꯛꯇꯃꯛ ꯍꯥꯄꯆꯤꯜꯂꯨ)꯫
| ꯇꯧꯒꯗꯕꯥ ꯑꯐꯕꯥ ꯊꯕꯀꯁꯤꯡ (Do's) . | ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ |
|---|---|
| ꯁ꯭ꯇꯤꯝ, ꯁ꯭ꯇꯤꯝ-ꯐ꯭ꯔꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯃꯗꯨ ꯀꯨꯔꯤ ꯑꯣꯏꯅꯥ ꯁꯦꯝꯃꯨ꯫ | ꯗꯤꯞ ꯐ꯭ꯔꯥꯏ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ |
| ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ | ꯑꯃꯨꯀꯈꯛꯇꯪ ꯑꯆꯧꯕꯥ ꯃꯁꯤꯡ ꯑꯃꯥ ꯆꯥꯕꯥ ꯍꯧꯒꯅꯨ (ꯃꯁꯤꯅꯥ ꯐꯨꯅꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ)꯫ |
| ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯦꯇꯐꯣꯔꯃꯤꯟ ) ꯂꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯑꯣꯛꯁꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫ | ‘ꯑꯣꯛꯔꯥ ꯋꯥꯇꯔ’ ꯈꯛꯇꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯐꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯍꯥꯌꯕꯁꯤ ꯊꯥꯖꯒꯅꯨ꯫ |
| ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯤꯗꯅꯤ ꯁ꯭ꯇꯣꯅꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯂꯩꯔꯕꯗꯤ, ꯑꯣꯛ ꯆꯥꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫ | ꯁꯣꯁꯤꯌꯦꯜ ꯃꯤꯗꯤꯌꯥꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯎꯔꯤꯕꯥ ꯈꯨꯗꯤꯡꯃꯛ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯌꯨꯝꯐꯝ ꯌꯥꯑꯣꯗꯅꯥ ꯏꯃꯤꯠ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ |
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯑꯣꯛ ꯑꯁꯤ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯗꯥꯏꯠ ꯄ꯭ꯂꯥꯟ ꯑꯃꯗꯥ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯎꯍꯩ ꯑꯃꯅꯤ꯫
- ꯑꯗꯨꯕꯨ ꯑꯣꯛ ꯑꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤꯗꯃꯛꯇꯥ "ꯃꯦꯖꯤꯛ ꯕꯨꯂꯦꯠ" ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯒꯤ ꯁꯔꯨꯛ ꯈꯛꯇꯅꯤ꯫
- ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯦꯇꯐꯣꯔꯃꯤꯅꯒꯨꯝꯕꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯣꯛꯀꯔꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯄꯁꯦꯠ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯂꯥꯏꯌꯦꯡ ꯆꯠꯊꯔꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯤꯌꯨ꯫
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