ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯥ ꯐꯥꯎꯕ꯭ꯔꯥ? ꯈꯣꯉꯅꯥ ꯅꯉꯕꯨ ꯂꯥꯟꯗꯥꯕꯥ ꯃꯇꯧꯒꯨꯝ? ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕ꯭ꯔꯥ? ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯗꯣꯝ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯕꯤꯔꯤꯕꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯗꯨ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗ꯭ꯔꯣꯝ ꯀꯧꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏ, ꯃꯁꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯂꯥꯌꯅꯥ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯂꯥꯏꯌꯦꯡꯗ꯭ꯔꯕꯗꯤ, ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯃꯗꯦ꯫ ꯉꯁꯤ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫
ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗ꯭ꯔꯣꯝ ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗ꯭ꯔꯣꯝ ꯍꯥꯌꯕꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ, ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯟ (ꯀꯣꯂꯣꯟ)ꯗꯥ ꯅꯨꯡꯁꯤꯠ ꯁꯤꯠꯄꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯍꯧꯖꯤꯛ ꯑꯗꯣꯝꯅꯥ ꯃꯁꯤꯒꯤ "ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ" ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯔꯃꯒꯅꯤ꯫ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯗꯥ ꯑꯀꯅꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯊꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯀꯣꯟꯅꯥ . ꯃꯁꯤ ꯏꯁꯤꯡꯒꯤ ꯄꯥꯏꯞ ꯑꯃꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯄꯥ, ꯏꯁꯤꯡꯒꯤ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯕ꯭ꯂꯣꯀꯦꯖ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯏꯔꯤꯇꯦꯕꯜ ꯕꯣꯋꯦꯜ ꯁꯤꯟꯗꯣꯝ (IBS) ꯀꯥꯡꯂꯨꯄꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯂꯧꯅꯩ . ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯃꯥꯡꯗꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯃꯇꯨꯡ ꯏꯟꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯥꯏꯌꯦꯡꯗꯅꯥ ꯊꯃꯗ꯭ꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯅꯨꯡꯇꯤꯒꯤ ꯄꯨꯟꯁꯤꯗꯥ ꯁꯥꯐꯨ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯄꯦꯏꯟ ꯑꯁꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
ꯀꯔꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯅꯍꯥꯛꯅꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ?
ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗꯣꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯔꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯊꯦꯡꯅꯔꯀꯄꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ:
- ꯕ꯭ꯂꯇꯤꯡ (bloating): ꯈꯣꯝꯂꯥꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯐꯨꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ ꯐꯥꯔꯀꯄꯒꯤ ꯐꯤꯚꯝ꯫
- ꯃꯄꯨꯡ-ꯃꯔꯩ ꯐꯥꯔꯕꯥ: ꯑꯄꯤꯀꯄꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯒꯤ ꯐꯤꯚꯝ ꯑꯃꯥ꯫
- ꯅꯣꯡꯃꯩ ꯀꯥꯞꯄꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯝꯂꯥꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ: ꯃꯤꯑꯣꯏ ꯈꯔꯗꯗꯤ ꯅꯣꯡꯃꯩ ꯀꯥꯞꯄꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯈꯣꯟꯖꯦꯜ ꯌꯥꯝꯅꯥ ꯇꯥꯡꯅꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
- ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯄꯥ: ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯅꯤ꯫ ꯃꯁꯤ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯒꯨꯝꯅꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯂꯦꯞꯇꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯆꯠꯄꯥ ꯌꯥꯏ꯫
ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯩ ꯁ꯭ꯇꯣꯃꯥꯛ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯌꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯂꯩꯔꯕꯗꯤ, ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯐꯤꯚꯝ ꯑꯁꯤ ꯊꯣꯛꯂꯤꯕꯅꯣ? ꯃꯔꯃꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?
ꯃꯤꯑꯣꯏ ꯀꯌꯥꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗ꯭ꯔꯣꯝ ꯑꯁꯤ ꯈꯣꯡꯗꯥ ꯒ꯭ꯌꯥꯁ ꯁꯦꯃꯒꯠꯄꯅꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ . ꯍꯧꯖꯤꯛ ꯃꯁꯤꯒꯤ ꯒ꯭ꯌꯥꯁ ꯕꯤꯜꯗꯑꯞ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯊꯣꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ (aerophagia)ꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ .
ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯨꯡꯁꯤꯠ ꯂꯧꯊꯣꯀꯏ꯫ ꯃꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯊꯀꯄꯥ, ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯆꯦꯅꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯁꯤꯠ ꯍꯦꯟꯅꯥ ꯊꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯅꯨꯡꯁꯤꯠ ꯑꯁꯤ ꯈꯣꯡꯗꯥ ꯊꯨꯃꯖꯤꯜꯂꯤ꯫
ꯆꯥꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯥ ꯈꯔꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯔꯗꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯃꯁꯨꯡ ꯁ꯭ꯃꯣꯜ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯍꯟꯖꯤꯅꯗꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯗꯥꯏꯖꯦꯁ꯭ꯠ ꯇꯧꯗꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯗꯥ ꯆꯠꯂꯤ꯫ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯗꯥ ꯂꯩꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯑꯁꯤ ꯁꯣꯀꯍꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯒ꯭ꯌꯥꯁ ꯄꯨꯊꯣꯀꯏ꯫
ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ, ꯈꯣꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯅꯨꯡꯁꯤꯠ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯠꯀꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯇꯥꯏ꯫ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ, ꯅꯨꯡꯁꯤꯠ ꯑꯁꯤꯅꯥ ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯀꯧꯕꯥ ꯕꯦꯟꯗ ꯑꯗꯨꯗꯥ ꯐꯖꯅꯥ ꯆꯠꯄꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯆꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯅꯒꯠꯂꯛꯂꯕꯗꯤ, ꯇꯨꯔꯦꯜ ꯑꯃꯗꯥ ꯏꯁꯤꯡꯒꯤ ꯏꯆꯦꯜ ꯑꯃꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯒꯨꯝꯅꯥ, ꯃꯁꯤꯅꯥ ꯕꯦꯟꯗ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯏ ꯊꯣꯀꯄꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯥꯀꯄꯥ ꯍꯧꯔꯀꯏ꯫
ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ꯫
ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ, ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯂꯣꯅꯗꯥ ꯅꯣꯔꯃꯦꯂꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯕꯦꯟꯗ ꯑꯃꯥ ꯄꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯦꯌꯔ ꯇ꯭ꯔꯦꯄꯤꯡꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯁꯤꯁꯨ ꯊꯦꯡꯅꯔꯀꯄꯥ ꯌꯥꯏ꯫
ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯈꯉꯗꯣꯀꯄꯥ ꯉꯃꯒꯅꯤ?
ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯍꯥꯛꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯪꯒꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯀꯖꯥꯃꯤꯅꯦꯁꯟ ꯑꯃꯥ ꯇꯧꯒꯅꯤ . ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯄꯦꯂꯄꯦꯠ ꯇꯧꯕꯒꯨꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯍꯥꯌꯕꯅꯤ꯫
ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯀꯟꯗꯤꯁꯟ ꯑꯗꯨ ꯀꯅꯐꯥꯔꯝ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯥꯟꯅꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯇꯩ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯊꯤꯡꯅꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅ:
- ꯕꯦꯔꯤꯌꯥꯝ ꯑꯦꯅꯤꯃꯥ: ꯃꯁꯤ ꯑꯦꯛꯁ-ꯔꯦ ꯇꯦꯁ꯭ꯠ ꯑꯃꯅꯤ꯫ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ ꯃꯈꯨꯠꯀꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯑꯈꯟꯅꯕꯥ ꯂꯤꯛꯌꯨꯏꯗ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯏ꯫
- ꯁꯤ.ꯇꯤ.ꯁ꯭ꯀꯦꯟ: ꯃꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯒꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯐꯣꯇꯣ ꯑꯃꯁꯨ ꯂꯧꯕꯥ ꯌꯥꯏ꯫
ꯗꯣꯛꯇꯔ, ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯛꯇꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗꯣꯝ ꯂꯩꯕ꯭ꯔꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯩꯇꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯆꯨꯝꯅꯥ ꯈꯪꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯃꯁꯤꯒꯤ ꯂꯥꯏꯌꯦꯡꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ? ꯑꯩꯅꯥ ꯀꯔꯝꯅꯥ ꯐꯒꯠꯂꯛꯀꯅꯤ?
ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯂꯥꯏꯌꯦꯡ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯃꯁꯤ ``ꯏꯔꯤꯇꯦꯕꯜ ꯕꯣꯋꯦꯜ ꯁꯤꯟꯗꯣꯝ - ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.''ꯒꯤ ꯀꯦꯇꯦꯒꯣꯔꯤꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯅꯥ, ꯃꯍꯧꯁꯥꯅꯥ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ``ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.''ꯒꯤ ꯂꯥꯏꯌꯦꯡꯁꯤꯡ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯈꯣꯌꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯗꯥꯏꯠ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯁꯤ꯫
- ꯒ꯭ꯌꯥꯁ ꯊꯣꯀꯍꯜꯂꯤꯕꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ: ꯎꯍꯩ-ꯋꯥꯍꯩ ꯈꯔꯗꯤ ꯕ꯭ꯔꯣꯀꯣꯂꯤ, ꯀꯣꯂꯤꯐ꯭ꯂꯣꯔ, ꯀꯣꯕꯤ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯂꯦꯟꯇꯤꯂꯁꯤꯡꯅꯥ ꯒ꯭ꯌꯥꯁ ꯄꯨꯊꯣꯀꯄꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯈꯔꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
- ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ: ꯁꯣꯗꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯔꯀꯂꯤꯡ ꯋꯥꯇꯔꯒꯨꯝꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯗ꯭ꯔꯤꯉ꯭ꯀꯁꯤꯡꯅꯥ ꯈꯣꯡꯗꯥ ꯅꯨꯡꯁꯤꯠ ꯁꯤꯠꯄꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯔꯗꯤ ꯂꯤꯃꯤꯠ ꯇꯧ: ꯁꯉ꯭ꯒꯣꯝ, ꯀꯣꯔꯟ ꯁꯤꯔꯞ, ꯑꯃꯁꯨꯡ ꯑꯦꯄꯜ ꯑꯃꯁꯨꯡ ꯄꯤꯆꯒꯨꯝꯕꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯈꯔꯗꯗꯤ ꯍꯟꯖꯤꯅꯕꯗꯥ ꯋꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯌꯥꯁ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯇꯞꯅꯥ ꯆꯥꯕꯥ : ꯑꯩꯈꯣꯌꯅꯥ ꯊꯨꯅꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯡꯁꯤꯠ ꯍꯦꯟꯅꯥ ꯊꯀꯏ꯫ ꯑꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯇꯝ ꯂꯧꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯆꯥꯕꯤꯌꯨ꯫
ꯂꯣ FODMAP ꯗꯥꯏꯠ꯫
ꯃꯁꯤꯁꯨ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ``(FODMAP)`` ꯍꯥꯌꯕꯁꯤ ꯁꯣꯔꯠ-ꯆꯦꯟ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯀꯥꯡꯂꯨꯞ ꯑꯃꯗꯥ ꯄꯤꯕꯥ ꯃꯃꯤꯡꯅꯤ꯫ FODMAP ꯅꯦꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯇꯨꯡ ꯏꯟꯕꯥ ꯃꯇꯃꯗꯥ , ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯠꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯗꯥꯏꯠ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯏ ꯅꯠꯠꯔꯒꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯗꯥꯏꯑꯦꯇꯤꯁꯤꯌꯟ ꯑꯃꯒꯤ ꯃꯇꯦꯡꯅꯥ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯐꯨꯗ ꯗꯥꯏꯔꯤ ꯑꯃꯥ ꯊꯝꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ꯫
ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯐꯨꯗ ꯗꯥꯏꯔꯤ ꯑꯃꯥ ꯊꯝꯅꯕꯥ ꯍꯥꯌꯔꯀꯄꯥ ꯌꯥꯏ . ꯃꯁꯤꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯀꯄꯥ ꯈꯨꯗꯤꯡꯃꯛ ꯏꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯀꯗꯥꯏꯗꯥ ꯂꯩꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯀꯔꯝꯅꯥ ꯁꯣꯀꯍꯅꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯁꯨ ꯏꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯑꯅꯤꯃꯛꯇꯥ ꯒ꯭ꯌꯥꯁ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯊꯣꯀꯍꯜꯂꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯪꯗꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯇꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯊꯤꯡꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯑꯣꯏꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯐꯍꯅꯕꯥ ꯐꯥꯎꯕꯥ ꯉꯝꯃꯤ꯫
ꯃꯁꯤꯒꯤ ꯐꯤꯚꯝ ꯑꯁꯤ ꯊꯤꯡꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ?
ꯍꯣꯌ, ꯃꯁꯤ ꯑꯣꯏꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯁꯤꯡꯗꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯡꯗꯥ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯑꯦꯛꯌꯨꯃꯨꯂꯦꯁꯟ ꯍꯟꯊꯍꯅꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔꯗꯥ ꯅꯨꯡꯁꯤꯠ ꯁꯤꯠꯄꯒꯤ ꯆꯥꯡꯁꯨ ꯍꯟꯊꯔꯛꯀꯅꯤ꯫ ꯍꯥꯌꯕꯗꯤ ꯃꯃꯥꯡꯗꯥ ꯍꯥꯌꯈꯤꯕꯒꯨꯝꯅꯥ:
- ꯒ꯭ꯌꯥꯁ ꯄꯨꯊꯣꯀꯄꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ꯫
- ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯐꯖꯅꯥ ꯊꯀꯄꯥ꯫
- ꯐꯤꯖꯤꯀꯦꯜ ꯗ꯭ꯔꯤꯉ꯭ꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ꯫
ꯑꯁꯤꯒꯨꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯀꯄꯥ ꯉꯃꯒꯅꯤ꯫
ꯑꯩꯅꯥ ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯎꯅꯒꯗꯒꯦ?
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯠꯆꯤꯜꯂꯛꯂꯕꯗꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯥꯀꯄꯤꯌꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯂꯥꯏꯌꯦꯡ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯥ ꯇꯥꯕꯥ ꯃꯔꯝ ꯑꯃꯥ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫
ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯆꯔ ꯁꯤꯟꯗ꯭ꯔꯣꯝ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯄꯦꯏꯟ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯣꯇꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯥ ꯊꯣꯀꯍꯜꯂꯤꯕꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯕꯗꯥ ꯃꯇꯝ ꯈꯔꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯃꯗꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯗꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯑꯗꯨꯕꯨ ꯅꯨꯡꯉꯥꯏꯔꯕꯥ ꯄꯥꯎ ꯑꯃꯗꯤ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯠ ꯍꯣꯡꯗꯣꯛ ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯐꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
ꯑꯔꯣꯏꯕꯗꯥ, ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ (ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ)
ꯑꯣꯀꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯈꯣꯌꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯈꯤꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:
- ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗ꯭ꯔꯣꯝ ꯍꯥꯌꯕꯁꯤ ꯑꯆꯧꯕꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯅꯨꯡꯁꯤꯠ ꯁꯤꯠꯄꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫
- ꯃꯁꯤ ``ꯏꯔꯤꯇꯦꯕꯜ ꯕꯣꯋꯦꯜ ꯁꯤꯟꯗꯣꯝ - ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ.''ꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯅꯤ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯅꯤ꯫
- ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯗꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯄꯥ, ꯈꯣꯡ ꯍꯥꯝꯕꯥ, ꯑꯃꯁꯨꯡ ꯅꯥꯕꯥ ꯑꯁꯤꯅꯤ꯫
- ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯃꯔꯃꯗꯤ ꯑꯀꯛꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯈꯣꯝꯂꯥꯡꯗꯥ ꯅꯨꯡꯁꯤꯠ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯒ꯭ꯌꯥꯁ ꯊꯥꯗꯣꯀꯄꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯠ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯌꯦꯡꯅꯤ꯫ꯒ꯭ꯌꯥꯁ ꯄꯨꯊꯣꯀꯄꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ FODMAP ꯅꯦꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯏꯅꯕꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯐꯨꯗ ꯗꯥꯏꯔꯤ ꯑꯃꯥ ꯊꯝꯕꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯐꯠꯇꯕꯥ ꯑꯣꯏꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯗꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯐꯠꯆꯤꯜꯂꯛꯂꯕꯗꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯥꯀꯄꯤꯌꯨ꯫
ꯃꯔꯝ ꯑꯗꯨꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯂꯩꯔꯕꯗꯤ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯁꯤꯡ ꯏꯅꯒꯗꯕꯅꯤ꯫ ꯑꯗꯣꯝꯅꯥ ꯑꯊꯨꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯃꯒꯅꯤ ꯍꯥꯌꯕꯒꯤ ꯊꯥꯖꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯩ!
` ꯁ꯭ꯞꯂꯦꯅꯤꯛ ꯐ꯭ꯂꯦꯛꯁꯔ ꯁꯤꯟꯗꯣꯝ, ꯒ꯭ꯌꯥꯁ, ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯦꯆ, ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯝ, ꯑꯥꯏ.ꯕꯤ.ꯑꯦꯁ., ꯂꯣ FODMAP ꯗꯥꯏꯠ, ꯍꯀꯁꯦꯜ꯫
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