ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯃꯥꯟꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯀꯔꯝꯅꯥ ꯁꯦꯃꯒꯅꯤ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯔꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯗꯥ ꯀꯔꯤ ꯄꯤꯖꯒꯗꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯄꯤꯖꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏ꯫ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ, ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯆꯝ ꯆꯝꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯃꯥ ꯂꯩꯔꯤ ꯃꯗꯨꯗꯤ ꯌꯨꯅꯥꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯇꯁꯀꯤ ꯑꯦꯒ꯭ꯔꯤꯀꯂꯆꯔ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇꯅꯥ ꯍꯧꯗꯣꯀꯈꯤꯕꯅꯤ, ꯍꯥꯌꯕꯗꯤ ``ꯌꯨ.ꯑꯦꯁ.ꯗꯤ.ꯑꯦ.- ꯌꯨ.ꯑꯦꯁ.ꯀꯤ ꯑꯦꯒ꯭ꯔꯤꯀꯂꯆꯔ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇ``ꯅꯥ ꯃꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯃꯗꯨꯗꯤ ``ꯃꯥꯏꯞꯂꯦꯠ ꯐꯨꯗ ꯒꯥꯏꯗ`` ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤ ꯃꯆꯨ ꯁꯪꯂꯕꯥ ꯄ꯭ꯂꯦꯠ ꯑꯃꯒꯨꯝꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯄ꯭ꯂꯦꯇꯇꯥ ꯀꯔꯤ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯂꯩꯒꯗꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯤ ꯑꯣꯔꯗꯔꯗꯥ ꯂꯩꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯥꯝꯅꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯇꯥꯀꯏ꯫
`(MyPlate)`ꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯀꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?
ꯑꯗꯨꯅꯥ, ``ꯃꯥꯏꯞꯂꯦꯠ'' ꯀꯧꯕꯥ ꯃꯆꯨ ꯀꯌꯥꯅꯥ ꯂꯩꯇꯦꯡꯂꯕꯥ ꯄ꯭ꯂꯦꯠ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯇꯥꯀꯄꯤꯔꯤꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ, ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯄꯥꯎꯖꯦꯜ ꯈꯔꯥ ꯂꯩ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
- ꯄꯣꯠ ꯈꯨꯗꯤꯡꯃꯛ ꯈꯔꯥ ꯄꯤꯌꯨ, ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯗꯨ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯄꯤꯌꯨ: ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯆꯤꯟꯖꯥꯛ ꯀꯌꯥ ꯄꯤꯕꯥ ꯅꯠꯇꯦ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯂꯩꯕꯥ, ꯍꯥꯌꯕꯗꯤ ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯆꯦꯡ-ꯍꯋꯥꯏ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯅꯒꯤ ꯆꯥꯡ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯕꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯆꯨꯒꯤ ꯐꯖꯔꯕꯥ ꯄꯦꯟꯇꯤꯡ ꯑꯃꯒꯨꯝ ꯈꯅꯕꯤꯌꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯒꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯅꯥ ꯊꯜꯂꯨ: ꯍꯣꯌ, ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯥ! ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯐꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ, ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯣꯔꯁꯁꯤꯡꯅꯤ꯫
- ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯦꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯑꯣꯏꯒꯗꯕꯅꯤ: ꯍꯧꯖꯤꯛꯇꯤ ꯑꯗꯣꯝꯅꯥ ꯈꯅꯕꯤꯔꯃꯒꯅꯤ ꯃꯗꯨꯗꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯣꯛ, ꯍꯣꯜ-ꯋꯦꯠ ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁꯒꯨꯝꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ꯫
- ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯐꯦꯠ ꯅꯦꯝꯕꯥ (1%) ꯅꯠꯠꯔꯒꯥ ꯐꯦꯠ ꯂꯩꯇꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯏꯁꯤꯡ ꯄꯤꯌꯨ: ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯏꯟꯇꯦꯂꯤꯖꯦꯟꯁꯀꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯈꯣꯌꯗꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯄꯤꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
- ꯑꯆꯧꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯄꯤꯒꯅꯨ: ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯅꯨꯡꯁꯤꯕꯗꯒꯤ ꯇꯧꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯉꯥꯡ ꯑꯃꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯄꯤꯕꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯆꯍꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯄꯤꯖꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫
ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ: ꯃꯥꯏꯞꯂꯦꯠ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯗꯥ ꯂꯝꯕꯤ ꯇꯥꯀꯄꯥ ꯃꯦꯞ ꯑꯃꯒꯨꯝꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯉꯥꯡꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯄꯤꯖꯕꯒꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯆꯥꯅꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡꯗꯥ `(MyPlate)` ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯐꯤꯠ ꯇꯧꯒꯅꯤ?
ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯅꯥ `(MyPlate)`ꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨ ꯌꯦꯡꯂꯨꯔꯒꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ ꯃꯗꯨꯗꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠꯀꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯅꯅꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯠꯔꯒꯥ ꯌꯣꯒꯔ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯛ ꯑꯃꯥ ꯌꯥꯎꯍꯟꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯍꯜꯂꯤ꯫
ꯑꯗꯨꯕꯨ ꯑꯗꯣꯃꯗꯥ ꯋꯥꯍꯪꯁꯤꯡ ꯍꯪꯂꯀꯄꯥ ꯌꯥꯏ: "ꯑꯩꯅꯥ ꯆꯥꯅꯕꯥ ꯈꯨꯗꯤꯡꯗꯥ ꯐꯨꯗ ꯒ꯭ꯔꯨꯞ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯄꯤꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯔꯥ? ꯑꯩꯅꯥ ꯑꯌꯨꯛꯀꯤ ꯆꯥꯛꯂꯦꯅꯗꯁꯨ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯄꯤꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯔꯥ? ꯑꯣꯍ ꯑꯩꯒꯤ ꯑꯉꯥꯡꯅꯥ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯐꯥꯑꯣꯕꯥ ꯆꯥꯔꯣꯏ..."
ꯇꯁꯦꯡꯕꯗꯤ, ꯆꯥꯅꯕꯥ ꯈꯨꯗꯤꯡꯗꯥ ꯍꯥꯌꯔꯤꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯄꯤꯕꯥ ꯑꯁꯤ ꯑꯔꯨꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯌꯨꯛꯀꯤ ꯆꯥꯛꯂꯦꯅꯒꯤꯗꯃꯛ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯄꯤꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯑꯃꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯆꯥꯛꯂꯦꯟ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯆꯥꯀꯆꯥ-ꯏꯊꯀꯁꯤꯡꯗꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯄ꯭ꯂꯦꯠ ꯑꯁꯤꯕꯨ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯅꯕꯅꯤ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯒꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯟ ꯁꯦꯝꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯃꯈꯣꯌꯗꯥ ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯥ ꯄꯤꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯅꯦꯝꯕꯥ, ꯀꯦꯂꯣꯔꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯐꯦꯠ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ) ꯑꯁꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯤꯃꯤꯠ ꯇꯧ꯫
ꯑꯇꯣꯞꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯁꯤꯡꯕꯨ ꯑꯅꯧꯕꯥ ꯆꯥꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏꯔꯦ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯕꯗꯤ, ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯛ ꯑꯗꯨꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯥꯃꯛ ꯑꯗꯨꯒꯨꯝꯅꯥ ꯆꯥꯕꯅꯤ꯫ ``(MyPlate)`` ꯑꯁꯤ ꯑꯉꯥꯡꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯍꯂꯁꯤꯡꯒꯤꯗꯃꯛꯇꯁꯨ ꯑꯆꯧꯕꯥ ꯒꯥꯏꯗ ꯑꯃꯅꯤ꯫ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯃꯥ-ꯃꯄꯥꯁꯤꯡꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ ꯎꯕꯗꯥ ꯃꯈꯣꯌ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯀꯏ꯫
ꯍꯧꯖꯤꯛ `(MyPlate)`ꯒꯤ ꯃꯆꯨꯒꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯑꯔꯊ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
``ꯃꯥꯏꯞꯂꯦꯠ'' ꯄ꯭ꯂꯦꯠ ꯑꯁꯤꯒꯤ ꯃꯆꯨꯒꯤ ꯁꯦꯛꯁꯟ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯔꯤꯞꯔꯖꯦꯟꯇ ꯇꯧꯏ꯫ ꯃꯈꯣꯌ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯔꯃꯗꯥ ꯇꯣꯉꯥꯟꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫
ꯒ꯭ꯔꯤꯟ ꯄꯥꯔꯠ: ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ꯫
ꯒ꯭ꯔꯤꯅꯗꯥ ꯎꯠꯂꯤꯕꯥ ꯄ꯭ꯂꯦꯠ ꯑꯁꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯁꯔꯨꯛ ꯑꯁꯤ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯊꯃꯈ꯭ꯔꯦ꯫ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯗꯤ: ꯱.
- ꯃꯁꯤꯗꯥ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯑꯐꯕꯥ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛ ꯃꯊꯧ ꯇꯥꯕꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ꯫
- ꯃꯍꯧꯁꯥꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ .
- ꯃꯁꯤꯗꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ . ꯃꯁꯤꯒꯤ ꯐꯤꯕꯔ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯊꯤꯡꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤ ꯎꯍꯩ-ꯋꯥꯍꯩꯒꯤ ꯀꯦꯇꯦꯒꯣꯔꯤꯒꯤ ꯃꯅꯨꯡ ꯆꯜꯂꯤ:
- ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯎꯍꯩꯁꯤꯡ: ꯁ꯭ꯄꯤꯅꯥꯆ, ꯀꯣꯂꯥꯔꯗ ꯒ꯭ꯔꯤꯟ, ꯀꯦꯜ, ꯕ꯭ꯔꯣꯀꯣꯂꯤ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯤꯅꯥꯆꯒꯨꯝꯕꯥ꯫
- ꯑꯣꯔꯦꯟꯖ ꯑꯃꯁꯨꯡ ꯔꯦꯗ ꯎꯍꯩꯁꯤꯡ: ꯀꯦꯔꯣꯁꯤꯟ, ꯀꯝꯄꯣꯛ, ꯁ꯭ꯕꯤꯠ ꯄꯣꯇꯦꯇꯣ, ꯇꯣꯃꯦꯇꯣ꯫
- ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ: ꯆꯦꯡ, ꯂꯦꯟꯇꯤꯜ, ꯒ꯭ꯔꯤꯟ ꯕꯤꯟ, ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ (ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯄ꯭ꯔꯣꯇꯤꯅꯒꯤ ꯀꯦꯇꯦꯒꯣꯔꯤꯒꯤ ꯃꯅꯨꯡ ꯆꯜꯂꯤ)꯫
- ꯁ꯭ꯇꯥꯔꯠ-ꯑꯞ ꯂꯩꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ: ꯑꯥꯂꯨ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯀꯥꯁꯥꯚꯥ꯫
- ꯑꯇꯩ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ: ꯑꯇꯩ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯄꯨꯝꯅꯃꯛ ꯍꯥꯌꯕꯗꯤ ꯀꯣꯂꯤꯐ꯭ꯂꯣꯔ, ꯁꯉ꯭ꯒꯣꯝ, ꯌꯦꯔꯨꯝ, ꯀꯀꯆꯤꯡ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡ-ꯃꯅꯨꯡꯗꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥꯒꯤ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯄꯤꯖꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯅꯧꯕꯥ, ꯐ꯭ꯔꯣꯖꯟ ꯅꯠꯠꯔꯒꯥ ꯀꯦꯟꯗꯜ ꯑꯣꯏꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯟꯗꯂꯗꯥ ꯊꯝꯕꯥ ꯎꯍꯩꯁꯤꯡ ꯈꯜꯂꯕꯗꯤ, ꯂꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯗꯕꯥ ꯎꯍꯩꯁꯤꯡ ꯈꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫
ꯂꯥꯂꯍꯧꯒꯤ ꯁꯔꯨꯛ: ꯃꯍꯩ-ꯃꯔꯣꯡ꯫
ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯇꯀꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯃꯍꯩ-ꯃꯔꯣꯡꯁꯤꯡꯗꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤ ꯌꯥꯎꯏ:
- ꯏꯝꯝꯌꯨꯅꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯚꯤꯇꯥꯃꯤꯟ ꯁꯤ.
- ꯄꯣꯇꯦꯁꯤꯌꯃꯒꯨꯝꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ .
- ꯃꯁꯤꯗꯥ ꯑꯐꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯐꯤꯕꯔ ꯌꯥꯑꯣꯏ .
ꯅꯍꯥꯛꯅꯥ ꯑꯅꯧꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯐ꯭ꯔꯣꯖꯟ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯀꯦꯟꯗꯂꯗꯥ ꯊꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯟꯗꯂꯗꯥ ꯊꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯆꯤꯅꯤꯒꯤ ꯁꯤꯔꯄꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡꯒꯤ ꯖꯨꯁꯇꯥ ꯌꯥꯎꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯈꯜꯂꯨ꯫
ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯃꯍꯩ-ꯃꯔꯣꯡ ꯄꯨꯝꯅꯃꯛ ꯆꯥꯕꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡꯒꯤ ꯖꯨꯁ ꯱꯰꯰% ꯊꯀꯄꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯩ, ꯃꯔꯃꯗꯤ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯖꯨꯁ ꯑꯁꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯃꯁꯥꯃꯛꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ, ꯑꯃꯁꯨꯡ ꯐꯤꯕꯔ ꯍꯟꯊꯩ꯫
ꯑꯣꯔꯦꯟꯖꯒꯤ ꯁꯔꯨꯛ: ꯆꯦꯡ꯫
ꯆꯦꯡꯒꯤ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯁꯤꯗꯥ ꯆꯦꯡ ꯑꯃꯍꯦꯛꯇꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯒꯦꯍꯨ, ꯑꯣꯠ, ꯀꯣꯔꯅꯃꯤꯜ, ꯑꯃꯁꯨꯡ ꯕꯥꯔꯂꯤ ꯑꯁꯤ ꯌꯥꯎꯏ꯫ ꯕ꯭ꯔꯦꯗ, ꯔꯣꯇꯤ, ꯅꯨꯡꯁꯤꯠ, ꯁꯤꯔꯤꯑꯦꯜ, ꯆꯦꯡ, ꯑꯃꯁꯨꯡ ꯄꯥꯁ꯭ꯇꯥꯔ ꯑꯁꯤ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡ ꯆꯜꯂꯤ꯫
ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯦꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯑꯣꯏꯒꯗꯕꯅꯤ . ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ ꯑꯣꯠꯄꯤ-ꯅꯩꯕꯤꯕꯥ, ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ, ꯑꯃꯁꯨꯡ ꯍꯣꯜ ꯋꯤꯊ ꯕ꯭ꯔꯦꯗ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯌꯥꯎꯏ꯫
ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯔꯤꯐꯥꯏꯟꯗ ꯒ꯭ꯔꯦꯅꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯔꯤ ꯈꯦꯠꯅꯕꯥ ꯂꯩꯕꯒꯦ?
ꯌꯥꯝꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ꯫ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯍꯥꯌꯕꯁꯤ ꯆꯦꯡꯒꯤ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ (ꯕ꯭ꯔꯥꯟ, ꯖꯔꯝ) ꯂꯧꯊꯣꯛꯂꯒꯥ ꯁꯦꯝꯕꯥ ꯆꯦꯡꯅꯤ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯗꯥꯏꯑꯦꯇꯦꯔꯤ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ . ꯃꯁꯤꯒꯤ ꯐꯤꯕꯔ ꯑꯁꯤꯅꯥ ꯑꯉꯥꯡꯁꯤꯡꯕꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯊꯤꯡꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯌꯦꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯕꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯨꯝꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯆꯦꯡ ( ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ, ꯑꯉꯧꯕꯥ ꯆꯦꯡ) ꯍꯥꯌꯕꯁꯤ ꯄ꯭ꯔꯣꯁꯦꯁꯤꯡ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯦꯡꯒꯤ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯀꯌꯥ, ꯍꯥꯌꯕꯗꯤ ꯕ꯭ꯔꯦꯅꯒꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯈꯤꯕꯥ ꯆꯦꯡꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌꯗꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯔꯤꯐꯥꯏꯟꯅꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯆꯦꯡ ꯀꯌꯥꯗꯤ "ꯑꯦꯅꯔꯤꯆ" ꯇꯧꯈ꯭ꯔꯦ꯫ ꯍꯥꯌꯕꯗꯤ ꯄ꯭ꯔꯣꯁꯦꯁꯤꯡ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯂꯧꯊꯣꯀꯈꯤꯕꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯜ ꯈꯔꯗꯤ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ ꯑꯗꯨꯕꯨ ꯐꯤꯕꯔ ꯑꯁꯤ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
ꯃꯆꯨ ꯃꯆꯨꯒꯤ ꯁꯦꯛꯁꯟ: ꯄ꯭ꯔꯣꯇꯤꯅꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫
ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ, ꯈꯣꯡ, ꯏ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯇꯤꯁꯨꯁꯤꯡꯒꯤ ꯆꯥꯎꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯣꯌꯗꯥ ꯑꯥꯏꯔꯅꯒꯨꯝꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡꯁꯨ ꯌꯥꯎꯏ꯫
ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤ ꯌꯥꯎꯏ:
- ꯒꯝ, ꯉꯥ, ꯉꯥ ꯑꯃꯁꯨꯡ ꯁꯃꯨꯗ꯭ꯔꯒꯤ ꯆꯥꯛ꯫
- ꯁꯨꯡꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯆꯤꯛ, ꯂꯦꯟꯇꯤꯜ, ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯟ ꯕꯤꯅꯒꯨꯝꯕꯥ)꯫
- ꯉꯥ꯫
- ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯀꯥꯖꯨꯒꯨꯝꯕꯥ) ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯈꯨꯠꯂꯥꯏ, ꯅꯨꯃꯤꯠꯀꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ)꯫
- ꯁꯣꯌꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯇꯣꯐꯨ, ꯁꯣꯌ ꯃꯤꯠ, ꯚꯦꯖꯤꯇꯦꯕꯜ ꯕꯔꯒꯥꯔ)꯫
ꯃꯅꯥ-ꯃꯁꯤꯡ ꯈꯅꯕꯗꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯈꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫
ꯕ꯭ꯂꯨ ꯁꯦꯛꯁꯟ: ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ꯫
ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯁꯤꯗꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯌꯣꯒꯔ ꯑꯃꯁꯨꯡ ꯆꯦꯡ ꯌꯥꯑꯣꯔꯤ꯫ ꯀꯦꯂꯁꯤꯌꯝ ꯍꯥꯄꯆꯤꯜꯂꯕꯥ ꯁꯌꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯁꯌꯥ ꯌꯣꯒꯔ ꯑꯁꯤꯁꯨ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡ ꯆꯜꯂꯤ꯫
ꯀꯦꯂꯁꯤꯌꯝ , ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯗꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯚꯤꯇꯥꯃꯤꯟ ꯗꯤꯁꯨ ꯌꯥꯑꯣꯏ, ꯚꯤꯇꯥꯃꯤꯟ ꯗꯤꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯀꯦꯂꯁꯤꯌꯝ ꯆꯨꯃꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯀꯦꯂꯁꯤꯌꯝ ꯑꯁꯤꯅꯥ ꯍꯥꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯁꯔꯨꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
ꯑꯄꯤꯀꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯥ: ꯁꯉ꯭ꯒꯣꯃꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯕꯠꯇꯔ, ꯀ꯭ꯔꯤꯝ, ꯀ꯭ꯔꯤꯝ ꯆꯦꯡ ꯑꯁꯤꯅꯆꯤꯡꯕꯗꯥ ꯀꯦꯂꯁꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯗꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯗꯥꯏꯔꯤ ꯐꯨꯗ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡ ꯆꯅꯗꯦ꯫
ꯆꯍꯤ 2ꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯂꯣ-ꯐꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯅꯟ-ꯐꯦꯠ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯄꯤꯕꯒꯤ ꯍꯩꯅꯕꯤ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯗꯣꯝꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯁꯤꯡ ꯈꯉꯅꯤꯡꯂꯕꯗꯤ...
``(MyPlate)`` ꯍꯥꯌꯕꯁꯤ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯆꯥꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯟ ꯈꯛꯇꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯆꯔꯥꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯕꯥ ꯌꯥꯏ꯫
``ꯃꯥꯏꯞꯂꯦꯠ`` ꯃꯦꯊꯗ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ, ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ ꯊꯧꯔꯥꯡꯁꯤꯡ, ꯔꯦꯁꯤꯄꯤꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯏꯅꯐꯣꯔꯃꯦꯁꯟ ꯑꯁꯤ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ ``ꯃꯥꯏꯞꯂꯦꯠ`` ꯃꯦꯊꯗ ꯑꯁꯤ ꯍꯧꯗꯣꯀꯈꯤꯕꯥ ꯌꯨꯅꯥꯏꯇꯦꯗ ꯁ꯭ꯇꯦꯇꯁ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇ ꯑꯣꯐ ꯑꯦꯒ꯭ꯔꯤꯀꯂꯆꯔ (USDA) (MyPlate.gov)ꯒꯤ ꯋꯦꯕꯁꯥꯏꯠꯇꯥ ꯐꯪꯒꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯑꯃꯦꯔꯤꯀꯥꯒꯤ ꯀꯟꯇꯦꯛꯁꯀꯤꯗꯃꯛ ꯁꯦꯃꯈꯤꯕꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯂꯩꯕꯥꯛ ꯑꯁꯤꯗꯥ ꯐꯪꯂꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯁꯤꯡꯒꯥ ꯆꯨꯁꯤꯟꯅꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
ꯑꯣꯀꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯈꯤꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯈꯔꯥ ꯁꯟꯗꯣꯛꯅꯥ ꯌꯦꯡꯁꯤ:
- ꯕꯦꯂꯦꯟꯁ ꯑꯁꯤ ꯃꯔꯨ ꯑꯣꯏ: ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯆꯤꯟꯖꯥꯛ ꯀꯌꯥ ꯄꯤꯕꯗꯒꯤ ꯆꯥꯅꯕꯥ ꯀꯥꯡꯂꯨꯞ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯈꯔꯥ ꯈꯔꯥ ꯄꯤꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
- ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠꯀꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩꯁꯤꯡ ꯑꯣꯏꯒꯗꯕꯅꯤ: ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯈꯂꯗꯥ ꯊꯃꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯆꯨ ꯀꯌꯥꯒꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨ ꯁꯦꯃꯖꯤꯜꯂꯨ꯫
- ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ ꯀꯥꯎꯔꯣꯏꯗꯕꯅꯤ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯕ꯭ꯔꯦꯟ ꯔꯥꯏꯁ, ꯆꯤꯀꯄꯤ ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯑꯣꯠꯅꯆꯤꯡꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
- ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄ꯭ꯔꯣꯇꯤꯅꯁꯤꯡ ꯈꯜꯂꯨ: ꯉꯥ, ꯌꯦꯔꯨꯝ (ꯈꯣꯏꯍꯤ ꯌꯥꯎꯗꯕꯥ), ꯉꯥ, ꯌꯦꯔꯨꯝ, ꯑꯃꯁꯨꯡ ꯌꯦꯔꯨꯝ ꯑꯁꯤ ꯄ꯭ꯔꯣꯇꯤꯅꯒꯤ ꯑꯐꯕꯥ ꯁꯣꯔꯁꯁꯤꯡꯅꯤ꯫
- ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯌꯣꯒꯔꯒꯨꯝꯕꯥ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯈꯜꯂꯨ꯫
- ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ: ꯌꯥꯔꯤꯕꯃꯈꯩ ꯃꯆꯤꯟꯖꯥꯛ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯇꯣꯐꯤ, ꯆꯣꯀꯣꯂꯦꯠ ꯑꯃꯁꯨꯡ ꯇꯩꯁꯤꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫
- ꯔꯣꯜ ꯃꯣꯗꯦꯜ ꯑꯃꯥ ꯑꯣꯏꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ ꯎꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯁꯨ ꯃꯗꯨ ꯁꯤꯖꯤꯟꯅꯒꯅꯤ꯫
ꯑꯗꯨꯅꯥ, ꯑꯩꯅꯥ ꯑꯥꯁꯥ ꯇꯧꯏ ꯃꯗꯨꯗꯤ ꯃꯁꯤꯒꯤ `(ꯃꯥꯏꯞꯂꯦꯠ ꯐꯨꯗ ꯒꯥꯏꯗ)` ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯕꯨ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯈꯔꯥ ꯍꯣꯠꯅꯔꯕꯗꯤ ꯃꯗꯨ ꯑꯗꯨꯛꯀꯤ ꯃꯇꯤꯛ ꯑꯔꯨꯕꯥ ꯑꯣꯏꯗꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯗꯨ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ!
` ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯆꯥꯕꯥ, ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ, ꯃꯥꯏꯞꯂꯦꯠ, ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ, ꯎꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯆꯦꯡ꯫
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