ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ

꯱.ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯁꯤ ꯀꯔꯤꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯠꯂꯤꯕꯅꯣ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯂꯤꯕꯅꯣ .
ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯈꯪꯍꯧꯗꯅꯥ ꯌꯥꯡꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯄꯥ ꯍꯧꯔꯀꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯗꯨ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯃꯅꯨꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯈꯔꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯛ ꯑꯗꯨ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯂꯩꯍꯅꯕꯥ꯫

2. ꯕꯥꯏꯛ ꯑꯃꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯒꯅꯤ ꯅꯍꯥꯛꯀꯤ ꯁꯅꯕꯤꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯒꯅꯤ꯫
ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯊꯦꯡꯅꯩ ꯃꯗꯨꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯀꯁꯤꯡ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯁꯅꯕꯤꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯥꯏꯀꯜ ꯊꯧꯕꯅꯥ ꯌꯦꯅꯁꯤꯡꯗꯥ ꯐꯦꯠ ꯍꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯐꯦꯠ ꯑꯗꯨ ꯍꯟꯊꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯅꯒꯅꯤ꯫ ꯑꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯁꯥꯏꯀꯜ ꯊꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯍꯥꯅꯕꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

꯳.ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯥꯏꯀꯁꯤꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯕꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯑꯣꯏꯒꯅꯤ .
ꯐꯤꯠꯅꯦꯁ ꯕꯥꯏꯛ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯌꯥꯡꯅꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯃꯅꯤ, ꯃꯍꯧꯁꯥꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯃꯁꯜ ꯑꯃꯁꯨꯡ ꯖꯣꯅꯁꯤꯡꯒꯤ ꯃꯤꯅꯠ 40ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ ꯑꯁꯤ 400-500 kcal ꯐꯥꯎꯕꯥ ꯌꯥꯎꯒꯅꯤ꯫ ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯑꯗꯨ ꯃꯤꯅꯠ 40 ꯐꯥꯎꯕꯥ ꯂꯦꯞꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯑꯩꯈꯣꯌꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯞꯄꯥ ꯌꯥꯏ꯫

꯴.ꯐꯤꯇꯅꯦꯁ ꯕꯥꯏꯛ/ꯗꯥꯏꯅꯥꯃꯤꯛ ꯕꯥꯏꯛ ꯑꯃꯥ ꯊꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯀꯔꯤꯅꯣ
ꯐꯤꯠꯅꯦꯁ ꯕꯥꯏꯛ ꯑꯃꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯋꯥꯡꯕꯥ-ꯀꯦꯂꯣꯔꯤ ꯍꯣꯜ ꯕꯣꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ, ꯄꯥꯔꯁꯤꯑꯦꯜ ꯑꯣꯖꯟ ꯍꯟꯊꯕꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ, ꯁꯤꯁ꯭ꯇꯦꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯐꯦꯇꯀꯤ ꯃꯩ ꯆꯥꯀꯄꯥ ꯑꯃꯅꯤ꯫ ꯈꯣꯡ, ꯈꯣꯡ, ꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯐꯦꯠ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯊꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯅꯨꯡꯁꯤꯠ ꯁꯦꯡꯍꯜꯂꯤ ꯍꯥꯌꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯅꯤ꯫

꯵.ꯑꯅꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯕꯥꯏꯛ ꯑꯃꯥ ꯊꯧꯕꯥ ꯌꯥꯕ꯭ꯔꯥ .
ꯆꯥꯛ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯑꯣꯏꯊꯣꯛꯂꯣꯏ꯫ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯁ꯭ꯇꯣꯃꯥꯛ (stomach sagging) ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 30ꯗꯒꯤ 45 ꯐꯥꯎꯕꯥ ꯕ꯭ꯔꯦꯛ ꯂꯧꯕꯥ ꯌꯥꯏ꯫
ꯑꯗꯨꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯕꯥꯏꯛ ꯑꯃꯥ ꯊꯧꯕꯥ ꯑꯁꯤ ꯑꯔꯨꯕꯥ ꯑꯃꯠꯇꯥ ꯅꯠꯇꯦ꯫ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯄꯔ ꯔꯤꯗꯝ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯑꯋꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯣꯏ꯫ ꯑꯗꯣꯝꯅꯥ ꯁꯥꯟꯅꯄꯣꯠ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯅꯨꯡꯁꯤꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯥ ꯂꯩꯒꯅꯤ!