ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ‘ꯀꯥꯔꯕꯣꯟ’ ꯑꯃꯁꯨꯡ ‘ꯆꯤꯅꯤ’ ꯍꯥꯌꯕꯥ ꯋꯥꯍꯩꯁꯤꯡ ꯇꯥꯕꯥ ꯐꯪꯏ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯈꯔꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯗꯦ, ꯑꯗꯨꯒꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯈꯔꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯑꯣꯗꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯧꯕꯥ ꯉꯝꯂꯣꯏ꯫ ꯑꯁꯦꯡꯕꯥ ꯋꯥꯔꯤ ꯑꯗꯨ ꯀꯔꯤꯅꯣ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯗꯣꯃꯗꯁꯨ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯔꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯂꯩꯔꯕꯗꯤ ꯉꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯁꯦꯡꯗꯣꯛꯂꯁꯤ꯫ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯀꯔꯝꯅꯥ ꯁꯣꯀꯍꯅꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯉꯁꯤ꯫
ꯀꯥꯔꯕꯣꯟ-ꯍꯥꯏꯗ꯭ꯔꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯑꯍꯥꯅꯕꯗꯥ, ꯀꯥꯔꯕꯣꯟ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯏꯅꯔꯖꯤ ꯄꯤꯔꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯂꯥꯏꯅꯥ ꯐꯪꯂꯤꯕꯥ ꯐ꯭ꯌꯨꯑꯦꯂꯅꯤ . ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯒꯥꯔꯤ ꯑꯃꯒꯤꯗꯃꯛ ꯒꯦꯁꯣꯂꯤꯅꯒꯨꯝꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ ꯑꯁꯤ ꯑꯉꯥꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯂꯁꯤꯡ ꯑꯅꯤꯃꯛꯇꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯍꯧꯖꯤꯛꯇꯤ ꯍꯥꯌꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯑꯁꯤ ꯃꯈꯜ ꯑꯅꯤ ꯂꯩꯔꯦ: ꯱.
- ꯁꯤꯝꯄꯜ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ: ꯃꯁꯤꯕꯨ ꯁꯤꯝꯄꯜ ꯁꯨꯒꯥꯔ ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ ꯁꯉ꯭ꯒꯣꯃꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ, ꯒ꯭ꯂꯨꯀꯣꯖ ꯑꯃꯁꯨꯡ ꯂꯦꯛꯇꯣꯖ ꯑꯁꯤ ꯌꯥꯎꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯐꯪꯏ꯫
- ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ (complex carbohydrates): ꯃꯁꯤꯕꯨ ꯁ꯭ꯇꯥꯔꯠ (starches) ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯥꯂꯨ ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯤꯠ ꯑꯥꯂꯨ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ , ꯆꯦꯡ, ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯁꯤꯔꯤꯑꯦꯂꯁꯤꯡꯒꯨꯝꯕꯥ ꯁ꯭ꯇꯥꯔꯠ-ꯑꯞ ꯌꯥꯎꯕꯥ ꯎꯍꯩꯁꯤꯡꯗꯥ ꯌꯥꯎꯏ꯫
ꯑꯣꯀꯦ, ꯍꯧꯖꯤꯛ ꯀꯥꯔꯕꯣꯟ ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯔꯝꯅꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯈꯨꯗꯤꯡꯃꯛ ꯍꯖꯝ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯗꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯆꯤꯅꯤꯁꯤꯡꯗꯥ ꯑꯣꯟꯊꯣꯀꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯆꯤꯅꯤ ꯑꯁꯤ ꯏꯗꯥ ꯆꯦꯟꯊꯔꯀꯏ꯫ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯑꯁꯤꯒꯨꯝꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯄꯦꯅꯛꯔꯤꯑꯦꯖꯗꯥ ꯄꯦꯅꯛꯔꯤꯑꯦꯖ ꯀꯧꯕꯥ ꯑꯣꯔꯒꯥꯟ ꯑꯃꯥ ꯂꯩ, ꯃꯗꯨꯅꯥ ꯏꯅꯁꯨꯂꯤꯟ ꯀꯧꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯄꯨꯊꯣꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯏꯅꯁꯨꯂꯤꯟ ꯑꯁꯤꯅꯥ ꯏꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤ ꯑꯗꯨ ꯂꯧꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯦꯂꯁꯤꯡꯗꯥ ꯊꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯛꯇꯗꯥ ꯁꯦꯂꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯆꯤꯅꯤ ꯑꯗꯨ ꯏꯅꯔꯖꯤ ꯁꯦꯝꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯔꯤꯕꯔꯥ?
ꯆꯤꯟꯖꯥꯛ ꯈꯔꯗꯗꯤ – ꯃꯔꯨꯑꯣꯏꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯕ꯭ꯔꯦꯗ, ꯋꯥꯏꯠ ꯔꯥꯏꯁ) – ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯟꯖꯤꯜꯂꯀꯏ, ꯃꯗꯨꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯃꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ (ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ) ꯑꯁꯤ ꯍꯟꯖꯤꯅꯕꯗꯥ ꯃꯇꯝ ꯍꯦꯟꯅꯥ ꯆꯪꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯨꯝꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ .
ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯄꯨꯝꯅꯃꯛ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯈꯔꯅꯥ ꯑꯇꯣꯞꯄꯁꯤꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩ꯫ ꯃꯈꯥꯗꯥ ꯑꯐꯕꯥ ꯋꯥꯔꯦꯞ ꯈꯔꯥ ꯄꯤꯔꯤ:
- ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ ꯕ꯭ꯔꯦꯀꯐꯥꯁ꯭ꯠ ꯁꯤꯔꯤꯑꯦꯂꯁꯤꯡ꯫
- ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ꯫
- ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ ꯕ꯭ꯔꯦꯗꯁꯤꯡ꯫
- ꯑꯅꯧꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫
- ꯃꯅꯥꯃꯁꯤꯡ
- ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ꯫
ꯆꯍꯤ ꯑꯅꯤꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯕꯦꯂꯦꯟꯁ, ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯗꯒꯤ 50% ꯑꯃꯁꯨꯡ 60%ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯄꯤꯒꯗꯕꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤ ꯑꯐꯕꯥ ꯁꯣꯔꯁꯁꯤꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫
ꯀꯥꯔꯕꯣꯟ ꯈꯔꯗꯤ ꯇꯁꯦꯡꯅꯥ ‘ꯐꯠꯇꯕꯥ’ ꯑꯣꯏꯕ꯭ꯔꯥ?
ꯍꯥꯌꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ ꯑꯁꯤ ꯍꯧꯖꯤꯛ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯗꯣꯁ ꯀꯌꯥ ꯑꯃꯥ ꯂꯩꯔꯤ, ꯅꯠꯇꯦ? ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯑꯈꯉ-ꯑꯍꯩꯁꯤꯡꯅꯥ ꯍꯥꯌꯔꯤ ꯃꯗꯨꯗꯤ ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ – ꯍꯥꯌꯕꯗꯤ ꯇꯣꯐꯤ, ꯆꯣꯀꯣꯂꯦꯠ, ꯑꯃꯁꯨꯡ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯁꯤꯡꯗꯥ ꯌꯥꯑꯣꯕꯥ ꯔꯤꯐꯥꯏꯟ ꯇꯧꯔꯕꯥ ꯆꯤꯅꯤ, ꯑꯃꯁꯨꯡ ꯋꯥꯏꯇꯦꯞ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯗ ꯐ꯭ꯂꯔꯒꯨꯝꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ (ꯄꯥꯁ꯭ꯇꯥ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯗ ꯀꯌꯥ ꯁꯦꯝꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ) – ꯑꯁꯤ ꯉꯁꯤꯗꯤ ꯑꯣꯕꯦꯁꯤꯇꯤ ꯍꯥꯌꯕꯗꯤ ꯑꯣꯕꯦꯁꯤꯇꯤ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏꯔꯀꯄꯒꯤ ꯃꯔꯃꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ꯫
ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯆꯧꯕꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯁꯤ ꯊꯣꯀꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ? ꯃꯁꯤ ꯈꯟꯊꯕꯤꯌꯨ, ꯍꯥꯌꯔꯤꯕꯥ ‘ꯐꯠꯇꯕꯥ’ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ (ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ) ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯐꯪꯏ, ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯂꯥꯀꯏ, ꯃꯆꯤ ꯑꯣꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯀꯄꯨ ꯊꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯣꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯔꯤ꯫ ꯃꯈꯣꯌ ꯈꯔꯗꯤ ꯇꯁꯦꯡꯅꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯦ – ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯆꯤꯅꯤ ꯌꯥꯑꯣꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯇꯣꯐꯤ ꯆꯣꯀꯣꯂꯦꯠ ꯑꯁꯤ ‘ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯀꯦꯂꯣꯔꯤ’ ꯈꯛꯇꯅꯤ ꯫ ꯍꯥꯌꯕꯗꯤ ꯃꯈꯣꯌ ꯑꯁꯤ ꯏꯅꯔꯖꯤ ꯈꯛꯇꯅꯤ, ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫
ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯆꯤꯅꯤ ꯄꯨꯝꯅꯃꯛ ꯐꯠꯇꯕꯅꯤ ꯍꯥꯌꯕꯗꯤ ꯅꯠꯇꯦ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯩꯈꯣꯌꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯈꯤ ꯃꯗꯨꯗꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯒꯨꯝꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ ꯐꯪꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡ ꯆꯥꯎꯈꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯀꯌꯥ ꯄꯤꯔꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯅꯧꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯗꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯔꯕꯁꯨ, ꯃꯁꯤꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯥꯏꯕꯔꯒꯨꯝꯕꯥ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯄꯣꯠꯁꯛ ꯀꯌꯥ ꯑꯃꯁꯨ ꯌꯥꯎꯏ꯫
ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯑꯁꯤ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯅꯣ?
ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯦꯡꯁꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯀꯝꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯑꯣꯏꯒꯗꯕꯅꯤ ꯍꯥꯌꯅꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ – ꯍꯥꯌꯕꯗꯤ ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ, ꯑꯣꯇꯃꯤꯜ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯕ꯭ꯔꯦꯗ ꯑꯃꯁꯨꯡ ꯁꯤꯔꯤꯑꯦꯂꯒꯨꯝꯕꯥ ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ – ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯈꯅꯕꯅꯤ꯫ ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯄꯤꯔꯤ:
- ꯍꯖꯝ ꯇꯧꯕꯗꯥ ꯃꯇꯝ ꯍꯦꯟꯅꯥ ꯆꯪꯏ: ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡꯗꯥ ꯆꯦꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ (ꯕ꯭ꯔꯥꯟ, ꯖꯔꯝ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯟ) ꯄꯨꯝꯅꯃꯛ ꯌꯥꯎꯏ꯫ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯆꯦꯡꯁꯤꯡꯗꯥ ꯕ꯭ꯔꯦꯟ ꯈꯛꯇꯃꯛ ꯌꯥꯑꯣꯏ꯫ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯆꯦꯡ ꯑꯃꯥ ꯍꯟꯖꯤꯅꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯍꯣꯠꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯖꯝ ꯇꯧꯕꯗꯥ ꯃꯇꯝ ꯍꯦꯟꯅꯥ ꯆꯪꯏ꯫ ꯀꯥꯔꯕꯣꯟ-ꯍꯥꯏꯗ꯭ꯔꯦꯇꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯎꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯍꯀꯆꯥꯡꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏ꯫
- ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ: ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯊꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ, ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯌꯥꯎꯕꯥ ꯃꯇꯃꯗꯥ, ꯐꯤꯕꯔ ꯑꯁꯤꯅꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯇ꯭ꯔꯦꯛꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯊꯤꯡꯏ꯫ ꯃꯁꯤꯅꯥ ꯀꯣꯂꯣꯟ ꯀꯦꯟꯁꯔ ꯈꯔꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫
- ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯄꯤꯔꯤ: ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯕꯤ ꯚꯤꯇꯥꯃꯤꯟ, ꯃꯦꯒ꯭ꯅꯦꯁꯤꯌꯝ, ꯑꯃꯁꯨꯡ ꯑꯥꯏꯔꯅꯒꯨꯝꯕꯥ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯌꯥꯎꯏ꯫
ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯁ꯭ꯀꯨꯂꯒꯤ ꯆꯍꯤꯒꯤ ꯑꯉꯥꯡ ꯑꯃꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ‘ꯑꯎꯟꯁ-ꯏꯛꯌꯨꯏꯕꯦꯂꯟꯁ’ ꯃꯔꯤꯗꯒꯤ ꯶ ꯐꯥꯎꯕꯥ ꯆꯥꯒꯗꯕꯅꯤ꯫ (‘ꯑꯎꯟꯁ-ꯏꯛꯌꯨꯏꯕꯦꯜ’ ꯍꯥꯌꯕꯁꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯆꯥꯡ ꯑꯗꯨꯈꯛꯇꯅꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯕ꯭ꯔꯦꯗ ꯑꯃꯥ, ꯁꯤꯔꯤꯑꯦꯜ ꯀꯞ ꯑꯃꯥ, ꯅꯠꯠꯔꯒꯥ ꯑꯀꯪꯕꯥ ꯆꯦꯡ, ꯄꯥꯁ꯭ꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯄꯣꯔꯤꯖ ꯀꯞ ꯑꯃꯥ꯫) ꯃꯁꯤꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫
ꯑꯗꯨꯅꯥ ꯆꯤꯅꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯀꯔꯤ ꯍꯥꯌꯒꯅꯤ?
ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯀꯦꯛ, ꯇꯣꯐꯤ ꯆꯣꯀꯣꯂꯦꯠ, ꯑꯥꯏꯁꯛꯔꯤꯝ, ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯈꯔꯥ) ꯑꯁꯤ ꯀꯦꯂꯣꯔꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ ꯑꯃꯁꯨꯡ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯥ ꯑꯣꯕꯦꯁꯤꯇꯤꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯩ꯫ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯌꯥꯗꯕꯁꯨ ꯌꯥꯏ . ꯃꯍꯧꯁꯥꯅꯥ ꯍꯥꯌꯅꯩ ꯃꯗꯨꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯅꯣꯡꯃꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯱꯰%ꯗꯒꯤ ꯇꯥꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯇꯥꯏ꯫
ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯣꯄꯁꯅꯁꯤꯡ ꯄꯤꯌꯨ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯤꯕꯔ ꯑꯃꯁꯨꯡ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡꯁꯨ ꯄꯤ꯫
ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯍꯟꯊꯍꯟꯅꯕꯒꯤ ꯑꯐꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯗꯤ ꯁꯣꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯁꯤꯡ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯀꯊꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ:
- ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯁꯣꯐꯠ ꯗ꯭ꯔꯤꯉ꯭ꯛ 355 ml (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯑꯣꯎꯟꯁ 12)ꯒꯤ ꯀꯦꯟ ꯑꯃꯗꯥ ꯆꯤꯅꯤ ꯆꯥꯃꯆ 10 (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 49) ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ 150ꯒꯥ ꯃꯥꯟꯅꯩ꯫
- ꯂꯩꯕꯥꯛ ꯈꯔꯗꯥ (ꯑꯗꯨꯒꯥ ꯁ꯭ꯔꯤꯂꯉ꯭ꯀꯥꯗꯥ ꯐꯤꯚꯝ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯛꯂꯤ, ꯅꯠꯇꯦ?) ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯛ ꯑꯁꯤ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯁꯤꯡ ꯑꯁꯤꯗꯒꯤ ꯂꯥꯀꯏ꯫
- ꯅꯣꯡꯃꯗꯥ ꯃꯤꯂꯤꯂꯤꯇꯔ ꯳꯵꯵ꯒꯤ ꯆꯤꯅꯤ ꯌꯥꯑꯣꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯥ ꯊꯀꯄꯅꯥ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯑꯣꯕꯦꯁꯤꯇꯤꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯑꯦꯁꯤꯗꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯍꯥꯀꯆꯥꯡꯒꯤ ꯏꯅꯥꯛ ꯈꯨꯜꯂꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯅꯥ ꯀꯦꯚꯤꯇꯤꯁꯨ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ‘ꯖꯨꯁ ꯗ꯭ꯔꯤꯉ꯭ꯛ’ (ꯑꯌꯥꯝꯕꯗꯤ ꯁꯣꯗꯥꯒꯨꯝꯕꯥ ꯆꯤꯅꯤ ꯍꯥꯄꯆꯤꯜꯂꯕꯥ)ꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯁꯉ꯭ꯒꯣꯝ, ꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ 100% ꯃꯍꯩ-ꯃꯔꯣꯡꯒꯤ ꯖꯨꯁ ꯄꯤꯌꯨ꯫ ꯑꯗꯨꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ: ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯖꯨꯁ ꯱꯰꯰%ꯗꯥ ꯆꯤꯅꯤ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯗ꯭ꯔꯕꯁꯨ, ꯃꯁꯤꯗꯥ ꯌꯥꯑꯣꯔꯤꯕꯥ ꯃꯍꯧꯁꯥꯒꯤ ꯆꯤꯅꯤꯁꯤꯡꯗꯒꯤ ꯀꯦꯂꯣꯔꯤ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯆꯍꯤ 7ꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡꯒꯤ ꯖꯨꯁ ꯑꯁꯤ ꯑꯣꯎꯟꯁ 4-6 (118-177 ml) ꯐꯥꯎꯕꯥ ꯂꯤꯃꯤꯠ ꯇꯧ꯫ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯤꯔꯣꯏꯗꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯣꯎꯟꯁ 8-12 (237-355 ml)ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯤꯔꯣꯏꯗꯕꯅꯤ꯫
ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯈꯅꯒꯗꯒꯦ?
ꯑꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯠꯇꯕꯥ ꯈꯉꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫ ꯐꯨꯗ ꯄꯦꯀꯦꯖꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ‘ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯐꯦꯛꯇꯁ ꯂꯦꯕꯦꯜ’ ꯑꯁꯤꯅꯥ ꯑꯗꯣꯃꯕꯨ ꯃꯁꯤꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯀꯥꯔꯕꯣꯟ-ꯍꯥꯏꯗ꯭ꯔꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯪꯅꯕꯒꯤꯗꯃꯛ, ꯃꯁꯤꯡ ꯑꯍꯨꯝ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯤꯌꯨ:
- ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ: ꯃꯁꯤ ꯒ꯭ꯔꯥꯃꯗꯥ ꯐꯣꯡꯗꯣꯀꯏ꯫ ꯚꯦꯜꯌꯨ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯀꯌꯥ ꯌꯥꯎꯏ: ꯗꯥꯏꯑꯦꯇꯔꯤ ꯐꯥꯏꯕꯔ, ꯆꯤꯅꯤ, ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ꯫
- ꯗꯥꯏꯑꯦꯇꯔꯤ ꯐꯥꯏꯕꯔ: ꯃꯁꯤ ‘ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ’ꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯤꯁ꯭ꯠ ꯇꯧꯏ꯫ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯐꯤꯕꯔꯗꯥ ꯀꯦꯂꯣꯔꯤ ꯌꯥꯎꯗꯦ, ꯑꯃꯁꯨꯡ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯀꯌꯥ ꯄꯤ꯫
- ꯆꯤꯅꯤꯁꯤꯡ: ꯱.ꯃꯁꯤ ‘ꯑꯄꯨꯅꯕꯥ ꯀꯥꯔꯕꯣꯟ’ꯒꯤ ꯃꯈꯥꯗꯥꯁꯨ ꯂꯤꯁ꯭ꯠ ꯇꯧꯏ꯫ ꯑꯅꯧꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯂꯦꯕꯦꯂꯁꯤꯡꯅꯥ ꯍꯧꯖꯤꯛꯇꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯈꯦꯠꯅꯕꯥ ꯊꯃꯂꯦ꯫ ꯃꯍꯧꯁꯥꯒꯤ ꯆꯤꯅꯤ ꯑꯁꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯥ ꯐꯪꯏ꯫ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯁ꯭ꯅꯦꯛ, ꯇꯣꯐꯤ, ꯑꯃꯁꯨꯡ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯥ ꯌꯥꯎꯏ꯫ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯥ ꯆꯤꯅꯤ ꯍꯥꯄꯆꯤꯜꯂꯦꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ, ꯏꯅꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇꯁꯤꯡꯒꯤ ꯂꯤꯁ꯭ꯠ ꯑꯗꯨ ꯌꯦꯡꯎ꯫ ꯆꯤꯅꯤ, ꯀꯣꯔꯟ ꯁꯤꯔꯞ ꯅꯠꯠꯔꯒꯥ ꯗꯦꯛꯁꯠꯔꯣꯖ, ꯐ꯭ꯔꯨꯛꯇꯣꯖ, ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯂꯥꯁꯒꯨꯝꯕꯥ ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯦꯡꯎ꯫ ꯏꯅꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇꯁꯤꯡꯒꯤ ꯂꯤꯁ꯭ꯇꯀꯤ ꯍꯧꯔꯀꯐꯃꯗꯥ ꯍꯥꯌꯔꯤꯕꯥ ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯂꯤꯁ꯭ꯠ ꯇꯧꯕꯥ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯗꯥ ꯒ꯭ꯔꯥꯝ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯦꯂꯣꯔꯤ 4 ꯌꯥꯎꯔꯕꯁꯨ, ꯁ꯭ꯅꯦꯀꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯃꯁꯨꯡ ꯍꯥꯌꯔꯤꯕꯥ ‘ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ’ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯇꯩ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫
ꯑꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯠ ꯑꯃꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯒꯅꯤ? (ꯃꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ!)
ꯑꯣꯀꯦ, ꯑꯩꯈꯣꯌꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯈ꯭ꯔꯦ꯫ ꯑꯗꯨꯅꯥ ꯃꯗꯨ ꯋꯥꯈꯂꯗꯥ ꯊꯃꯗꯨꯅꯥ, ꯑꯗꯣꯃꯒꯤ ꯏꯃꯨꯡꯒꯤ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯟꯊꯁꯤ꯫
- ꯑꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯈꯜꯂꯨ: ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ ꯂꯧ꯫
- ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯤꯃꯤꯠ ꯇꯧ: ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯃꯆꯤꯟꯖꯥꯛ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯇꯣꯐꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫
- ꯑꯉꯥꯡꯁꯤꯡꯕꯨ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ: ꯃꯈꯣꯌꯕꯨ ꯁꯥꯟꯅꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯖꯦꯜ ꯇꯧꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯤꯌꯨ꯫
- ꯑꯐꯕꯥ ꯔꯣꯜ ꯃꯣꯗꯦꯜ ꯑꯃꯥ ꯑꯣꯏꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯎꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯇꯃꯒꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯗꯥ ꯅꯍꯥ ꯑꯣꯏꯔꯤꯉꯩꯗꯒꯤ ꯍꯧꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯥ ꯍꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯀꯥꯔꯕꯣꯟ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯌꯦꯛꯅꯕꯥ ꯅꯠꯇꯦ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯂꯁꯤꯡ ꯈꯅꯕꯅꯤ, ꯑꯆꯨꯝꯕꯥ ꯃꯁꯤꯡꯗꯥ . ꯆꯤꯅꯤꯒꯤ ꯃꯇꯥꯡꯗꯁꯨ ꯑꯗꯨꯃꯛ ꯑꯣꯏꯔꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯍꯧꯁꯥꯒꯤ ꯆꯤꯅꯤ ꯌꯥꯑꯣꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤꯁꯤꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯂꯧꯁꯤꯡꯅꯤ꯫
` ꯀꯥꯔꯕꯣꯟ, ꯆꯤꯅꯤ, ꯁꯤꯝꯄꯜ ꯀꯥꯔꯕꯣꯟ, ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ, ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ, ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯆꯥꯕꯥ, ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ, ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯍꯀꯁꯦꯜ꯫
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