ꯑꯂꯖꯩꯃꯔꯁꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯅꯁ꯭ꯇꯤꯄꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯁꯤꯖꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯕꯨ ꯀꯔꯝꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯗꯒꯦ?

ꯑꯂꯖꯩꯃꯔꯁꯀꯤ ꯂꯥꯌꯅꯥꯅꯥ ꯅꯥꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥ, ꯃꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯁꯤꯖꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯅꯥ ꯇꯣꯏꯂꯦꯠ ꯆꯠꯄꯗꯥ ꯑꯋꯥꯕꯥ ꯃꯥꯌꯣꯛꯅꯔꯤꯕ꯭ꯔꯥ? ꯅꯠꯠꯔꯒꯥ ꯃꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯇꯧꯗ꯭ꯔꯤꯕꯔꯥ? ꯇꯁꯦꯡꯕꯗꯤ, ꯆꯍꯤ 65ꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯥ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤ ꯀꯃꯟ ꯑꯣꯏ, ꯃꯈꯣꯌꯒꯤ ꯃꯦꯃꯣꯔꯤ ꯑꯃꯁꯨꯡ ꯀꯝꯝꯌꯨꯅꯤꯀꯦꯁꯟ ꯁ꯭ꯀꯤꯂꯁꯤꯡ ꯍꯣꯡꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯥꯀꯄꯥ ꯑꯍꯣꯡꯕꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯅꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯉꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫

ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯈꯪꯒꯅꯤ?

ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯑꯅꯤꯗꯤ ꯂꯩꯔꯕꯈꯛꯇꯗꯥ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯂꯩꯔꯦ ꯍꯥꯌꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫

ꯈꯨꯗꯛꯇꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯑꯦꯇꯦꯟꯁꯟ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯦꯃꯔꯖꯦꯟꯁꯤꯁꯤꯡ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯊꯧꯗꯣꯛ ꯑꯃꯒꯤ ꯈꯨꯗꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯥ ꯍꯦꯛꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯁꯤꯖꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯍꯣꯁ꯭ꯄꯤꯇꯥꯂꯒꯤ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇ (ETU)ꯗꯥ ꯊꯦꯡꯊꯕꯥ ꯂꯩꯇꯅꯥ ꯄꯨꯔꯀꯎ꯫

• ꯁꯥꯊꯤꯕꯥ ꯁ꯭ꯇꯣꯃꯥꯛ ꯄꯦꯏꯟ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯆꯥꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ)꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯥ ꯎꯔꯕꯗꯤ꯫
• ꯁ꯭ꯇꯣꯂꯗꯥ ꯏ ꯊꯣꯀꯄꯥ , ꯅꯠꯠꯔꯒꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁ꯭ꯇꯣꯜ ꯑꯗꯨ ꯕ꯭ꯂꯦꯛ, ꯇꯦꯔꯤ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯔꯛ ꯔꯦꯗ ꯑꯣꯏꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯇꯧꯗ꯭ꯔꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯍꯧꯔꯛꯂꯕꯗꯤ .
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ 101°F (38.3°C)ꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯂꯥꯏꯍꯧ ꯂꯩꯔꯕꯗꯤ .

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯅꯤꯡ ꯁꯥꯏꯅꯁꯤꯡ ꯑꯁꯤ ꯌꯦꯡꯗꯨꯅꯥ ꯂꯩꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯣꯡꯗꯣꯀꯄꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯂꯩꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯑꯣꯏꯗ꯭ꯔꯕꯁꯨ, ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯗꯨ ꯍꯧꯖꯤꯛ ꯍꯧꯖꯤꯀꯃꯛ ꯍꯧꯔꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯧꯖꯤꯛ ꯍꯥꯟꯅꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯀꯌꯥꯅꯤ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯇꯧꯗꯅꯥ ꯆꯠꯂꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯗꯥꯏꯔꯤꯌꯥꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯏꯁꯤꯡ ꯌꯥꯎꯕꯥ ꯁ꯭ꯇꯣꯂꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ (ꯃꯁꯤ ꯕꯣꯋꯦꯜ ꯑꯣꯕꯁ꯭ꯠꯔꯥꯀꯁꯅꯒꯤ ꯈꯨꯗꯝ ꯑꯣꯏꯕꯥ ꯌꯥꯏ)꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯞꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯔꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯄꯥꯎꯟꯗ 10ꯗꯒꯤ ꯍꯦꯟꯅꯥ (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯤꯂꯣꯒ꯭ꯔꯥꯝ 4.5) ꯍꯟꯊꯔꯛꯂꯕꯗꯤ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯍꯧꯁꯥꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯇꯨꯝꯕꯥ ꯇꯥꯔꯕꯗꯤ .
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯨꯡ 48ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯣ-ꯒ꯭ꯔꯦꯗ ꯐꯤꯕꯔ ꯂꯩꯔꯕꯗꯤ꯫

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ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤ ꯀꯔꯤꯅꯥ ꯊꯣꯀꯍꯅꯕꯒꯦ?

ꯀꯅꯁ꯭ꯇꯤꯄꯦꯁꯅꯒꯤ ꯃꯔꯝ ꯀꯌꯥ ꯂꯩ꯫ ꯈꯔꯗꯤ ꯑꯍꯜ ꯑꯣꯏꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯣꯀꯄꯥ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯊꯧꯗꯣꯀꯁꯤꯡꯅꯤ꯫ ꯑꯇꯣꯞꯄꯁꯤꯡꯗꯤ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯂꯧꯕꯥ ꯍꯤꯗꯥꯀꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯃꯔꯃꯁꯤꯡ꯫

• ꯑꯀꯛꯅꯕꯥ ꯍꯤꯗꯥꯀꯁꯤꯡ: ꯄꯦꯟ ꯀꯤꯂꯔꯁꯤꯡ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯄꯤꯑꯣꯏꯗꯁꯤꯡ), ꯀꯦꯂꯁꯤꯌꯝ ꯄꯤꯂꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯦꯟꯇꯤꯗꯥꯏꯔꯤꯌꯥꯅꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫
• ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯥ: ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯇꯣꯜ ꯄꯥꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯔꯦꯛꯇꯝ ꯑꯃꯁꯨꯡ ꯑꯦꯅꯨꯁꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯔꯀꯏ ꯑꯃꯁꯨꯡ ꯋꯥꯂꯁꯤꯡ ꯑꯗꯨ ꯀꯅꯁꯤꯜꯂꯀꯏ꯫
• ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ: ꯊꯥꯌꯔꯣꯏꯗꯀꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ, ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯅꯠꯠꯔꯒꯥ ꯅꯔꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯒꯤ ꯂꯥꯌꯅꯥꯁꯤꯡ (e.g. Parkinson’s disease) ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ꯫ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯂꯥꯏꯌꯦꯡꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤꯁꯨ ꯐꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯍꯣꯡꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯃꯔꯃꯁꯤꯡ꯫

• ꯐꯥꯏꯕꯔ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯕꯥ:ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯟ ꯌꯥꯎꯕꯥ ꯆꯦꯡ (buckwheat, barley, oats) ꯆꯥꯗꯕꯥ꯫
• ꯏꯁꯤꯡ ꯍꯟꯊꯅꯥ ꯊꯀꯄꯥ: ꯅꯨꯃꯤꯗꯥꯡꯗꯥ ꯐ꯭ꯂꯨꯏꯗ (ꯏꯁꯤꯡ, ꯁ꯭ꯌꯨꯞ, ꯃꯅꯥ-ꯃꯁꯤꯡ) ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯥ ꯌꯥꯗꯕꯅꯤ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯕꯥ: ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯂꯩꯇꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯔꯀꯄꯥ꯫

ꯀꯅꯁ꯭ꯇꯤꯄꯁꯅꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯀꯃꯞꯂꯤꯀꯦꯁꯅꯁꯤꯡ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯌꯦꯡꯁꯤꯅꯕꯤꯗ꯭ꯔꯕꯗꯤ, ꯀꯃꯞꯂꯤꯀꯦꯁꯟ ꯈꯔꯗꯤ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

꯱.ꯐꯤꯀꯦꯜ ꯏꯝꯄꯦꯛꯇ ꯇꯧꯕꯥ꯫

ꯃꯁꯤ ꯑꯀꯅꯕꯥ ꯁ꯭ꯇꯣꯜ ꯑꯃꯅꯥ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯆꯦꯟꯊꯈꯤꯕꯥ ꯃꯇꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯤꯛꯌꯨꯏꯗ ꯁ꯭ꯇꯣꯜ ꯈꯛꯇꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯗꯥꯏꯔꯤꯌꯥꯒꯨꯝꯅꯥ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯁꯤꯖꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯀꯌꯥꯅꯤ ꯀꯟꯁ꯭ꯇꯤꯄꯦꯠ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯪꯍꯧꯗꯅꯥ ꯗꯥꯏꯔꯤꯌꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯗꯨ ꯁ꯭ꯇꯣꯜ ꯕ꯭ꯂꯣꯀꯦꯖ (stool blockage) ꯑꯃꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯑꯁꯤꯗꯥ ꯃꯈꯣꯌꯗꯥ ꯗꯥꯏꯔꯤꯌꯥꯒꯤ ꯍꯤꯗꯥꯛ ꯄꯤꯕꯤꯒꯅꯨ꯫ ꯃꯁꯤꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯠꯆꯤꯜꯂꯛꯀꯅꯤ꯫ ꯈꯨꯗꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯐꯣꯟ ꯇꯧꯕꯤꯌꯨ꯫

꯲.ꯍꯦꯃꯣꯔꯦꯖ꯫

ꯍꯦꯃꯣꯔꯦꯖ ꯍꯥꯌꯕꯁꯤ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ (blood vessels) ꯁꯣꯟꯊꯔꯀꯄꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯗ꯭ꯔꯕꯁꯨ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯈꯔꯁꯨ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯏꯒꯤ ꯆꯥꯡ ꯈꯔꯥ ꯐꯥꯎꯕꯥ ꯎꯕꯥ ꯐꯪꯂꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯈꯪꯍꯜꯂꯨ꯫

꯳.ꯑꯦꯅꯥꯜ ꯐꯤꯁꯔ ꯂꯩꯕꯥ꯫

ꯑꯀꯅꯕꯥ, ꯑꯆꯧꯕꯥ ꯁ꯭ꯇꯣꯜ ꯑꯃꯥ ꯄꯥꯁ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯏ ꯈꯔꯥ ꯊꯣꯀꯄꯁꯨ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯃꯣꯔꯦꯖ ꯎꯕꯥ ꯐꯪꯗ꯭ꯔꯕꯁꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯇꯣꯏꯂꯦꯠꯀꯤ ꯄꯦꯄꯔꯗꯥ ꯏ ꯈꯔꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯗꯨ ꯑꯦꯅꯥꯜ ꯐꯤꯁꯔ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯐꯒꯠꯂꯀꯏ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯏ ꯊꯣꯀꯄꯥ ꯑꯗꯨ ꯅꯨꯃꯤꯠ 7-10ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯩꯔꯕꯗꯤ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫

ꯀꯟꯁꯇꯤꯄꯁꯟ ꯊꯤꯡꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯀꯁꯤꯡ꯫

ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯁꯤꯖꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯂꯥꯀꯁꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯂꯩ꯫

• ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯄꯤꯖꯕꯤꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 20-35 ꯐꯥꯎꯕꯥ ꯐꯤꯕꯔ ꯆꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯤꯌꯨ꯫ ꯃꯈꯣꯌꯒꯤ ꯗꯥꯏꯇꯇꯥ ꯁ꯭ꯄꯤꯅꯥꯆ, ꯀꯦꯜ, ꯄ꯭ꯂꯥꯟꯇꯦꯟ, ꯕꯦꯅꯥ, ꯄꯄꯦꯌꯥ, ꯑꯣꯠ, ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯦꯅꯕꯦꯔꯤꯒꯨꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯐ꯭ꯂꯨꯏꯗ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯄꯤꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯏꯁꯤꯡ ꯂꯤꯇꯔ 1.5 - 2 ꯄꯤꯌꯨ꯫ ꯏꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯁ꯭ꯌꯨꯞ, ꯄꯣꯔꯤꯖ, ꯑꯃꯁꯨꯡ ꯑꯅꯧꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯖꯨꯁꯁꯤꯡꯁꯨ ꯑꯐꯕꯥ ꯑꯣꯏ꯫
• ꯂꯥꯏꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ (light exercise): ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ ꯃꯈꯣꯌꯕꯨ ꯁꯣꯔꯠ ꯋꯥꯀꯔꯒꯨꯝꯕꯥ ꯊꯕꯛ ꯑꯃꯥ ꯇꯧꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯤꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯕꯣꯋꯦꯜ ꯐꯉ꯭ꯀꯁꯟ ꯁ꯭ꯇꯤꯝꯌꯨꯜ ꯇꯧꯒꯅꯤ꯫
• ꯇꯣꯏꯂꯦꯠꯀꯤ ꯍꯩꯅꯕꯤ ꯑꯃꯥ ꯁꯦꯝꯃꯨ: ꯃꯈꯣꯌꯗꯥ ꯆꯥꯛ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯇꯣꯏꯂꯦꯠꯇꯥ ꯆꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯈꯔꯥ ꯉꯥꯏꯅꯕꯥ ꯍꯥꯌꯌꯨ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯕꯣꯋꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯆꯥꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏ꯫
• ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯔꯦꯀꯣꯔꯗ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯀꯌꯥꯝ ꯊꯣꯛꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯀꯌꯥꯅꯤ ꯊꯣꯛꯅꯥ ꯕꯣꯋꯦꯜ ꯃꯨꯚꯃꯦꯟꯇ ꯇꯧꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯔꯦꯀꯣꯔꯗ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯈꯪꯗꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯍꯥꯀꯄꯨ ꯇꯣꯏꯂꯦꯠꯇꯥ ꯂꯧꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯃꯇꯝ ꯈꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯈꯛꯇꯗꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯄꯤꯌꯨ: ꯂꯦꯛꯁꯦꯇꯤꯚꯁꯤꯡ꯫ꯂꯦꯛꯁꯦꯇꯤꯚꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯎꯟꯇꯔꯗꯥ ꯐꯪꯂꯕꯁꯨ, ꯃꯈꯣꯌꯗꯨ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯗꯅꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯄꯤꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯈꯣꯌꯗꯨ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯌꯥꯎꯗꯅꯥ ꯀꯤꯗꯅꯤ, ꯂꯤꯚꯔ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯂꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯥ ꯄꯤꯕꯗꯥ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫