ꯅꯍꯥꯀꯁꯨ ꯃꯤꯔꯔꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯠꯇꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯉꯎꯞ ꯑꯗꯨ ꯌꯦꯡꯂꯒꯥ "ꯑꯣꯍ, ꯑꯩꯅꯥ ꯑꯗꯨꯒꯨꯝꯕꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯐꯦꯠ ꯈꯔꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ" ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤꯕꯔꯥ? ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯐꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯊꯦꯡꯅꯩ꯫ ꯑꯗꯨꯕꯨ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯔꯃꯒꯅꯤ ꯃꯗꯨꯗꯤ, ꯑꯩꯈꯣꯌꯅꯥ ꯃꯄꯥꯟꯗꯥ ꯎꯕꯥ ꯕꯦꯂꯤ ꯐꯦꯠ ꯑꯁꯤꯒꯨꯝꯅꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯦꯠ ꯃꯈꯜ ꯑꯃꯥ ꯂꯩ, ꯃꯗꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯎꯕꯥ ꯐꯪꯗꯦ, ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯍꯦꯟꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯡꯉꯥꯏ ꯑꯣꯏ ? ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯈꯉꯒꯗꯕꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯣꯠꯇꯨꯅꯥ ꯂꯩꯔꯤꯕꯥ "ꯍꯨꯔꯥꯅꯕꯥ" ꯐꯦꯠ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯔꯤ꯫ ꯃꯦꯗꯤꯁꯤꯅꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯇꯀꯤ ꯅꯣꯔꯃꯦꯜ ꯂꯦꯌꯔ ꯑꯗꯨ ꯈꯛꯇꯥ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯊꯃꯖꯤꯜꯂꯕꯥ ꯐꯦꯠ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯠ, ꯂꯤꯚꯔ, ꯀꯤꯗꯅꯤ, ꯄꯦꯅꯛꯔꯤꯑꯦꯖ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯨꯝꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯀꯨꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
ꯐꯦꯠ ꯈꯔꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯀꯨꯁꯟ ꯈꯔꯥ ꯄꯤ꯫ ꯑꯗꯨꯕꯨ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯁꯤ ꯐꯦꯠ ꯂꯦꯌꯥꯔ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯈꯠꯂꯀꯄꯗꯒꯤ ꯍꯧꯏ꯫
ꯃꯁꯤꯕꯨ "ꯑꯦꯛꯇꯤꯕ ꯐꯦꯠ" ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯐꯦꯠ ꯁꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯐꯝ ꯑꯃꯈꯛꯇꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯇꯦ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯀꯦꯃꯤꯀꯦꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯣꯔꯃꯣꯅꯁꯤꯡ ꯄꯨꯊꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯕꯨ ꯏꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ, ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ, ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯑꯃꯁꯨꯡ ꯀꯦꯟꯁꯔ ꯃꯈꯜ ꯈꯔ ꯐꯥꯎꯕꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯣꯠꯁꯤꯜꯂꯕꯥ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯁꯕꯛꯌꯨꯇꯦꯅꯤꯌꯝ ꯐꯦꯠꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏ꯫
ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯐꯦꯠ ꯑꯁꯤ ꯁꯦꯃꯒꯠꯂꯤꯕꯅꯣ?
ꯃꯁꯤꯒꯤ ꯃꯔꯝ ꯀꯌꯥ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯃꯔꯨ ꯑꯣꯏꯕꯁꯤꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤ꯫
- ꯐꯠꯇꯕꯥ ꯗꯥꯏꯠ: ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯆꯤꯅꯤ, ꯊꯥꯎ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫ ꯁ꯭ꯇꯣꯔꯗꯥ ꯌꯣꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯑꯃꯁꯨꯡ ꯀꯦꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯁꯤꯡꯅꯤ꯫
- ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯕꯥ: ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯥ ꯍꯤꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯐꯦꯠ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯊꯨꯒꯥꯌꯕꯥ ꯌꯥꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯤꯟꯖꯥꯛꯇꯒꯤ ꯐꯪꯂꯤꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯃꯩꯅꯥ ꯆꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨ ꯐꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫
- ꯁ꯭ꯠꯔꯦꯁ: ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯁꯤ ꯈꯪꯂꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯔꯝ ꯑꯃꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ `(ꯀꯣꯔꯇꯤꯁꯣꯜ)` ꯀꯧꯕꯥ ꯍꯣꯔꯃꯣꯟ ꯑꯃꯥ ꯄꯨꯊꯣꯀꯏ꯫ ꯍꯣꯔꯃꯣꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯔꯤꯌꯥꯗꯥ ꯐꯦꯠ ꯊꯥꯗꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯑꯗꯣꯃꯁꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯅꯨꯃꯤꯠꯁꯤꯡꯗꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯈꯔꯥ ꯆꯥꯕꯥ ꯄꯥꯝꯃꯤ, ꯅꯠꯇꯦ? ꯃꯁꯤꯒꯤ ꯍꯣꯔꯃꯣꯟ ꯑꯁꯤꯅꯥ ꯃꯗꯨꯗꯁꯨ ꯁꯣꯀꯍꯜꯂꯤ꯫
- ꯖꯦꯅꯦꯇꯤꯛꯁ: ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯖꯤꯅꯦꯇꯤꯛ ꯑꯣꯏꯅꯥ ꯕꯦꯂꯤ ꯐꯦꯠ ꯊꯨꯒꯥꯌꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯗꯦ ꯍꯥꯌꯕꯗꯤ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯑꯐꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯥ: ꯱.ꯑꯩꯈꯣꯌꯅꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯗꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯍꯣꯔꯃꯣꯅꯒꯤ ꯊꯕꯛꯇꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤ꯫ ꯃꯁꯤꯅꯥ ꯆꯥꯛ ꯆꯥꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ (visceral fat) ꯊꯨꯒꯥꯌꯕꯥ ꯌꯥꯏ꯫
ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯔꯤ ꯂꯥꯌꯅꯥ ꯊꯣꯀꯏ?
ꯐꯦꯠ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯕꯣꯝ ꯑꯃꯥ ꯊꯝꯕꯒꯥ ꯃꯥꯟꯅꯩ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯀꯅꯕꯥ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯒꯤ ꯂꯝꯕꯤ ꯁꯦꯝꯃꯤ꯫
- ꯇꯥꯏꯞ 2 ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ: ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯇꯅꯥ ꯄꯨꯊꯣꯀꯄꯥ ꯀꯦꯃꯤꯀꯦꯂꯁꯤꯡꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯏꯅꯁꯨꯂꯤꯟ ꯍꯣꯔꯃꯣꯟ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯗꯦ (ꯏꯅꯁꯨꯂꯤꯟ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ)꯫ ꯃꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯃꯃꯥꯡꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯃꯅꯤ꯫
- ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯣꯛ: ꯐꯦꯠ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡꯗꯥ ꯐꯦꯠ (atherosclerosis) ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯣꯀꯀꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
- ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯋꯥꯡꯕꯥ : ꯐꯦꯠ ꯑꯁꯤꯅꯥ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯐꯦꯇꯤ ꯂꯤꯚꯔ ꯗꯤꯖꯤꯖ (Fatty Liver Disease): ꯐꯦꯠ ꯑꯁꯤ ꯂꯤꯚꯔꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯊꯨꯃꯖꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯂꯤꯚꯔꯒꯤ ꯐꯉ꯭ꯀꯁꯟ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯀꯦꯟꯁꯔ ꯃꯈꯜ ꯈꯔꯗꯤ: ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯦꯟꯁꯔ ꯃꯈꯜ ꯈꯔꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯍꯥꯌꯕꯗꯤ ꯀꯣꯂꯣꯟ ꯀꯦꯟꯁꯔ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯁ꯭ꯠ ꯀꯦꯟꯁꯔ꯫
ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯀ꯭ꯌꯨꯁꯤꯡ ꯁꯤꯟꯗꯣꯝ ꯑꯃꯁꯨꯡ ꯍꯥꯏꯄꯣꯊꯥꯏꯔꯣꯏꯗꯤꯖꯃꯒꯨꯝꯕꯥ ꯍꯣꯔꯃꯣꯅꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯅꯁꯨ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯇꯀꯤ ꯆꯥꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯊꯣꯀꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
ꯑꯩꯒꯤ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯌꯥꯝꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯑꯩꯅꯥ ꯀꯔꯝꯅꯥ ꯈꯪꯒꯅꯤ?
ꯃꯁꯤ ꯑꯦꯝ.ꯑꯥꯔ.ꯑꯥꯏ. ꯑꯗꯨꯕꯨ ꯃꯗꯨ ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯑꯣꯏꯗꯦ꯫ ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯌꯨꯃꯗꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯐꯪꯅꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯄꯥꯝꯕꯩ ꯈꯔꯥ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯦꯊꯗꯁꯤꯡ ꯑꯁꯤ ꯍꯣꯠꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
| ꯃꯥꯄꯂꯒꯤ ꯃꯑꯣꯡ꯫ | ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯅꯤ? | ꯔꯤꯁ꯭ꯛ ꯂꯦꯚꯦꯜ ꯑꯁꯤꯅꯥ ꯇꯥꯛꯂꯤ꯫ |
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| ꯀꯣꯛ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯂꯦꯄꯆꯕꯥ꯫ | ꯇꯦꯞ ꯑꯃꯥ ꯂꯧꯈꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯕꯣꯅꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ, ꯁꯨꯞꯅꯒꯤ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ꯫ | ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯏꯟꯆꯤ 35 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ ꯅꯨꯄꯥꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯏꯟꯆꯤ 40 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ꯫ |
| ꯋꯥꯏꯁ꯭ꯠ-ꯇꯨ-ꯍꯤꯞ ꯔꯦꯁꯤꯑꯣ꯫ | ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯦꯞꯄꯤꯌꯨ꯫ ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯀꯤ ꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯀꯤ ꯆꯥꯡ ꯑꯗꯨꯅꯥ ꯈꯥꯌꯗꯣꯀꯎ꯫ (ꯀꯣꯛ ÷ ꯍꯤꯞ) | ꯅꯨꯄꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ 0.85ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ꯫ ꯅꯨꯄꯥꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ 0.90ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ꯫ |
| ꯕꯣꯗꯤ ꯃꯥꯁ ꯏꯟꯗꯦꯛꯁ (ꯕꯤ.ꯑꯦꯝ.ꯑꯥꯏ.) | ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯡꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯒꯤ ꯆꯥꯡꯌꯦꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯣꯅꯂꯥꯏꯟ BMI ꯀꯦꯂꯀꯨꯂꯦꯇꯔ ꯑꯃꯅꯥ ꯐꯖꯅꯥ ꯆꯦꯛ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ BMI ꯑꯗꯨ 30 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯇꯀꯤ ꯂꯦꯚꯦꯜ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯌꯥꯏ꯫ |
ꯍꯥꯌꯔꯤꯕꯥ ꯃꯥꯌꯄꯥꯀꯄꯁꯤꯡ ꯑꯁꯤ ꯂꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯑꯔꯊ ꯑꯗꯨ ꯃꯁꯥꯅꯥ ꯈꯪꯖꯕꯥ ꯑꯁꯤ ꯑꯔꯨꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫
ꯑꯣꯀꯦ, ꯑꯗꯨꯅꯥ ꯑꯗꯣꯝꯅꯥ ꯀꯔꯝꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯐꯦꯠ ꯑꯁꯤ ꯃꯥꯡꯍꯅꯒꯅꯤ?
ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯎ! ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯐꯦꯠꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯃꯥꯡꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯐꯦꯠ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯑꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯀꯠꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯆꯨꯝꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯈꯟꯅꯕꯥ ꯍꯤꯗꯥꯛ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯑꯗꯣꯝꯅꯥ ꯇꯧꯒꯗꯕꯥ ꯑꯁꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯇꯧꯕꯅꯤ꯫
| ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ꯫ | ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ... |
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| ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ (ꯑꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯂꯩꯕꯥ) | ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯅꯨꯃꯤꯠ 5ꯅꯤ, ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 30ꯒꯤ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯀꯄꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯃꯈꯜ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯇꯧꯕꯤꯌꯨ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ, ꯁꯥꯏꯀꯜ ꯊꯧꯕꯥ, ꯑꯃꯁꯨꯡ ꯂꯝ ꯀꯣꯏꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯑꯃꯅꯤ꯫ ꯋꯦꯠ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤꯁꯨ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ``ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯏꯟꯇꯔꯚꯜ ꯇ꯭ꯔꯦꯅꯤꯡ (HIIT)``ꯒꯨꯝꯕꯥ ꯃꯦꯊꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯨꯅꯥ ꯐꯂꯁꯤꯡꯁꯨ ꯐꯪꯒꯅꯤ꯫ |
| ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯗꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ꯫ | ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯅꯥ ꯊꯀꯎ꯫ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯥꯎ, ꯆꯤꯅꯤ, ꯊꯥꯎ, ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ, ꯑꯣꯠ, ꯂꯤꯒꯨꯃꯁ) ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ꯫ ꯃꯦꯗꯤꯇꯦꯔꯦꯅꯤꯌꯟ ꯗꯥꯏꯇꯒꯨꯝꯕꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯥꯕꯒꯤ ꯃꯑꯣꯡꯁꯤꯡꯁꯨ ꯌꯦꯡꯎ꯫ |
| ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯇꯨꯝꯕꯥ꯫ | ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯄꯨꯡ 7-8 ꯆꯨꯞꯅꯥ ꯑꯐꯕꯥ, ꯂꯦꯞꯄꯥ ꯂꯩꯇꯅꯥ ꯇꯨꯝꯕꯥ ꯉꯝꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯍꯣꯔꯃꯣꯅꯁꯤꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯑꯦꯛꯌꯨꯃꯨꯂꯦꯁꯟ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫ |
| ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯅꯕꯥ꯫ | ꯃꯦꯗꯤꯇꯦꯁꯟ, ꯌꯣꯒ, ꯃ꯭ꯌꯨꯖꯤꯛ ꯇꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯍꯣꯕꯤ ꯑꯃꯗꯥ ꯌꯥꯎꯕꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯇꯧꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯍꯅꯕꯤꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯀꯣꯔꯇꯤꯁꯣꯂꯒꯤ ꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ |
| ꯌꯨ ꯊꯀꯄꯥ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ꯫ | ꯌꯨꯗꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯚꯦꯜꯌꯨ ꯂꯩꯇꯕꯥ ꯑꯍꯥꯡꯕꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯌꯥꯎꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯕꯦꯂꯤ ꯐꯦꯠ ꯑꯣꯏꯅꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯌꯥꯏ꯫ ꯌꯨ ꯊꯀꯄꯅꯥ ꯂꯤꯚꯔꯗꯁꯨ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫ |
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯊꯥ ꯑꯅꯤꯗꯒꯤ ꯑꯍꯨꯝ ꯐꯥꯎꯕꯥ ꯇꯧꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯃꯥ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯁꯥꯏꯖ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯒꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯚꯤꯁꯦꯔꯦꯜ ꯐꯦꯠ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯠ ꯑꯃꯁꯨꯡ ꯂꯤꯚꯔꯒꯨꯝꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯐꯦꯠ ꯃꯈꯜ ꯑꯃꯅꯤ꯫
- ꯃꯁꯤꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ, ꯑꯃꯁꯨꯡ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯋꯥꯡꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯔꯝ ꯑꯃꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯀꯣꯀꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯟꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯨꯄꯤ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯏꯟꯆꯤ 35ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯅꯨꯄꯥ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯏꯟꯆꯤ 40ꯗꯒꯤ ꯍꯦꯜꯂꯕꯗꯤ ꯅꯍꯥꯛ ꯔꯤꯁ꯭ꯛ ꯂꯩ꯫
- ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯤ, ꯐꯦꯠ ꯑꯁꯤ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯈꯜꯂꯤꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏ꯫ ꯃꯁꯤꯗꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯑꯁꯤ ꯑꯆꯨꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯁꯨꯡ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯈꯛꯇꯅꯤ .
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯍꯪ ꯑꯃꯠꯇꯥ ꯍꯪꯂꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯋꯥꯔꯦꯞ ꯂꯧꯒꯅꯨ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯗꯣꯛꯇꯔ (ꯗꯣꯛꯇꯔ)ꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯨꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯒꯅꯤ꯫
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