ꯋꯥꯏꯇꯦꯞ ꯄꯥꯁ꯭ꯇꯥ (Whole-Grain Pasta)ꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯄꯥꯁ꯭ꯇꯥ ꯑꯁꯤ ꯍꯣꯠꯅꯕꯤꯌꯨ

ꯅꯍꯥꯛ ꯄꯥꯁ꯭ꯇꯥꯔ ꯅꯨꯡꯁꯤꯕꯥ ꯃꯤꯁꯛ ꯑꯃꯅꯤ? ꯁꯨꯄꯔꯃꯥꯔꯀꯦꯠꯇꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯋꯥꯏꯇꯦꯞ ꯄꯥꯁ꯭ꯇꯥꯔ ꯄꯦꯀꯦꯠꯀꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯉꯧꯕꯥ ꯄꯥꯁ꯭ꯇꯥꯔ ꯄꯦꯀꯦꯠ ꯑꯗꯨ ꯑꯗꯣꯝꯅꯥ ꯎꯕꯤꯔꯃꯒꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯕꯤꯔꯃꯒꯅꯤ, "ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯔꯤ ꯈꯦꯠꯅꯕꯥ ꯂꯩꯕꯒꯦ?" ꯇꯁꯦꯡꯕꯗꯤ, ꯕ꯭ꯔꯥꯎꯟ ꯄꯥꯁ꯭ꯇꯥꯔ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯣꯏ꯫ ꯉꯁꯤꯗꯤ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯗꯣꯝꯅꯥ ꯑꯉꯧꯕꯥ ꯄꯥꯁ꯭ꯇꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ ꯄꯥꯁ꯭ꯇꯥ ꯈꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫

ꯑꯍꯥꯅꯕꯗꯥ ꯌꯦꯡꯁꯤ, ꯍꯥꯌꯔꯤꯕꯥ ‘ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ’ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?

ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫ ꯆꯦꯡ ꯑꯃꯍꯦꯛꯇꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯅꯕꯤꯌꯨ, ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ ꯒꯦꯍꯨꯒꯤ ꯆꯦꯡ ꯑꯃꯥ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯂꯩ꯫

1. ꯕ꯭ꯔꯦꯟ: ꯃꯁꯤ ꯆꯦꯡꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯃꯄꯥꯅꯒꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯅꯤ, ꯃꯁꯤꯗꯥ ꯐꯤꯕꯔ, ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫

2. ꯖꯔꯝ: ꯃꯁꯤ ꯆꯦꯡꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ ꯃꯗꯨꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯊꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯆꯤꯟꯖꯥꯛ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯗꯥ ꯕꯤ ꯚꯤꯇꯥꯃꯤꯟ, ꯚꯤꯇꯥꯃꯤꯟ ꯏ, ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯐꯦꯇꯁꯤꯡ ꯌꯥꯎꯏ꯫

3. ꯑꯦꯅꯗꯣꯁꯄꯥꯔꯝ: ꯃꯁꯤ ꯆꯦꯡꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯁꯔꯨꯛꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁ꯭ꯇꯥꯔꯇꯁꯤꯡꯅꯤ꯫

ꯍꯧꯖꯤꯛ ꯌꯦꯡꯕꯤꯌꯨ, ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ, ꯑꯉꯧꯕꯥ ꯄꯥꯁ꯭ꯇꯥꯔ, ꯑꯃꯁꯨꯡ ꯑꯉꯧꯕꯥ ꯆꯦꯡ ꯑꯁꯤ ꯕ꯭ꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯖꯔꯝ ꯀꯧꯕꯥ ꯆꯦꯡꯒꯤ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯁꯔꯨꯛ ꯑꯅꯤꯃꯛ ꯂꯧꯊꯣꯛꯇꯨꯅꯥ ꯁꯦꯝꯕꯅꯤ . ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯑꯁꯤ ꯁ꯭ꯇꯥꯔꯠ-ꯑꯄꯀꯤ ꯁꯔꯨꯛ (ꯑꯦꯟꯗꯣꯁ꯭ꯄꯥꯔꯝ) . ꯃꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ‘ꯔꯤꯐꯥꯏꯅꯦꯗ ꯒ꯭ꯔꯦꯟ’ ꯍꯥꯌꯅꯥ ꯀꯧꯔꯤꯕꯥ ꯑꯁꯤꯅꯤ . ꯃꯁꯤꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯁꯤꯗꯥ ꯆꯦꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯀꯌꯥ ꯃꯥꯡꯈꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯥꯡꯈꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯈꯔꯗꯤ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ‘ꯑꯦꯅꯔꯤꯆ’ ꯍꯥꯌꯅꯥ ꯀꯧꯔꯤꯕꯥ ꯑꯁꯤꯅꯤ . ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯃꯥꯡꯈꯤꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯥꯄꯆꯤꯅꯗꯦ꯫

ꯑꯗꯨꯅꯥ ‘ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ’ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯃꯁꯤꯅꯥ ꯃꯊꯛꯇꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯑꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯂꯧꯊꯣꯛꯂꯒꯥ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯕ꯭ꯔꯦꯟ, ꯖꯔꯝ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯁ꯭ꯄꯥꯔꯝ ꯍꯥꯌꯕꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯚꯦꯜꯌꯨ ꯐꯪꯏ꯫

ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ ꯄꯥꯁ꯭ꯇꯥꯔ ꯆꯥꯕꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯀꯔꯤꯅꯣ?

ꯅꯍꯥꯛꯀꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯄꯥꯁ꯭ꯇꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯄꯥꯁ꯭ꯇꯥ ꯈꯅꯕꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯜꯂꯤꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯑꯃꯃꯃꯗꯥ ꯌꯦꯡꯁꯤ꯫

ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?

ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ ꯑꯁꯤ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡꯒꯤ ꯁ꯭ꯇꯣꯔꯍꯥꯎꯁ ꯑꯃꯅꯤ꯫ ꯃꯈꯥꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯪꯂꯤꯕꯥ ꯑꯗꯨ:

• ꯄ꯭ꯔꯣꯇꯤꯟ꯫
• ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ - ꯍꯀꯆꯥꯡꯒꯤ ꯁꯦꯂꯁꯤꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯊꯤꯡꯏ꯫
• ꯌꯣꯠ
• ꯖꯤꯉ꯭ꯛ
• ꯚꯤꯇꯥꯃꯤꯟ ꯕꯤꯒꯤ ꯃꯈꯂꯁꯤꯡ꯫
• ꯐꯣꯂꯤꯛ ꯑꯦꯁꯤꯗ꯫
• ꯃꯦꯒ꯭ꯅꯦꯁꯤꯌꯝ꯫
• ꯁꯦꯂꯦꯅꯤꯌꯝ꯫

ꯍꯥꯌꯔꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯝꯝꯌꯨꯟ ꯁꯤꯁ꯭ꯇꯦꯝ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯁꯔꯨꯒꯤ ꯍꯀꯁꯦꯜ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯝꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

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ꯂꯧꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯅꯕꯤꯌꯨ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯕꯨ ‘ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ’ ꯍꯥꯌꯅꯥ ꯂꯦꯕꯦꯜ ꯇꯧꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯱꯰꯰% ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩ ꯍꯥꯌꯕꯗꯤ ꯅꯠꯇꯦ . ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔꯁꯤꯡꯅꯥ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯆꯤꯅꯤ, ꯂꯣꯟ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯤꯖꯥꯔꯕꯇꯤꯕꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯏꯅꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇꯁꯤꯡꯒꯤ ꯂꯤꯁ꯭ꯠ ꯑꯗꯨ ꯄꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯣꯡꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯦꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯑꯣꯏꯔꯕꯗꯤ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯑꯆꯧꯕꯥ ꯁꯦꯜ ꯊꯥꯗꯕꯥ ꯑꯃꯅꯤ꯫

ꯍꯥꯌꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯕ꯭ꯔꯦꯗ ꯁ꯭ꯂꯥꯏꯁ ꯴ ꯆꯥꯔꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯲ꯗꯤ ꯀꯨꯔꯥꯛꯀꯟ ꯕ꯭ꯔꯦꯗ, ꯑꯠꯇꯥ ꯄꯤꯇꯤ ꯕ꯭ꯔꯦꯗ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯌꯥꯝꯅꯥ ꯐꯒꯅꯤ, ꯄꯥꯁ꯭ꯇꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯉꯧꯕꯥ ꯄꯥꯁ꯭ꯇꯥꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯉꯧꯕꯥ ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ ꯄꯥꯁ꯭ꯇꯥ ꯈꯅꯕꯗꯁꯨ ꯑꯗꯨꯃꯛ ꯑꯣꯏꯒꯅꯤ꯫