ꯍꯥꯏꯄꯔꯇꯦꯟꯁꯟ ꯂꯩꯕꯥ ꯑꯅꯥꯕꯁꯤꯡꯗꯥ ꯄꯨꯡ ꯲꯴꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯥꯌ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔꯅꯥ ꯅꯥꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯣꯡꯃꯗꯥ ꯄꯨꯡ ꯲꯴ꯒꯤ ꯊꯧꯔꯥꯡ ꯇꯧꯗꯨꯅꯥ ꯍꯦꯜꯊ ꯀꯦꯌꯔꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯉꯃꯗ꯭ꯔꯤꯐꯥꯑꯣꯕꯥ, ꯂꯥꯏꯅꯥ ꯂꯥꯌꯦꯡꯗꯅꯥ ꯂꯥꯏꯅꯥ ꯐꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯁꯥꯊꯤꯕꯥ ꯍꯥꯏꯄꯔꯇꯦꯟꯁꯟ ꯐꯥꯎꯕꯅꯥ ꯗ꯭ꯔꯒ ꯂꯥꯏꯌꯦꯡꯕꯒꯤ ꯏꯐꯦꯛꯇ ꯐꯒꯠꯍꯅꯒꯅꯤ꯫

◆ G et up slowly : ꯑꯌꯨꯛꯇꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯊꯨꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯧꯒꯅꯨ꯫ ꯐꯃꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯝꯐ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯛ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯂꯤꯝꯐ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯚꯦꯁꯀꯨꯂꯥꯔ ꯁ꯭ꯃꯨꯗ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯃꯒꯠꯅꯕꯥ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯍꯣꯡꯂꯀꯄꯗꯥ ꯆꯨꯁꯤꯟꯅꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯊꯤꯡꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯐꯃꯨꯡꯗꯒꯤ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫

◆ : ꯑꯁꯥꯕꯥ ꯏꯁꯤꯡꯅꯥ ꯁꯦꯡꯗꯣꯀꯄꯥ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯁꯤꯠ ꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯁꯤꯠ ꯁꯦꯡꯂꯕꯥ ꯏꯁꯤꯡꯅꯥ ꯈꯣꯡꯒꯤ ꯔꯤꯁꯦꯄꯇꯔꯁꯤꯡ ꯊꯧꯒꯠꯀꯅꯤ, ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯒꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯁꯦꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ 30-35 °Cꯗꯥ ꯑꯁꯥꯕꯥ ꯏꯁꯤꯡꯅꯥ ꯒꯥꯔꯒꯜ ꯇꯧꯕꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯨꯝꯃꯤ꯫

◆ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯀꯎ : ꯅꯍꯥꯛꯀꯤ... ꯌꯨꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯅꯗꯥ ꯗꯦꯇꯥ ꯔꯦꯀꯣꯔꯗ ꯇꯧꯅꯕꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯃꯣꯅꯤꯇꯔ ꯁꯤꯖꯤꯟꯅꯧ ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯗꯦꯇꯥ ꯑꯗꯨ ꯇꯃꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯥꯡꯗꯝꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫ 

◆ ꯊꯀꯎ ꯏꯁꯤꯡ ꯀꯞ ꯑꯃꯥ : ꯁꯦꯡꯗꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯀꯪꯕꯥ ꯏꯁꯤꯡ ꯀꯞ ꯑꯃꯥ ꯊꯀꯎ, ꯃꯁꯤꯅꯥ ꯒꯦꯁ꯭ꯠꯔꯣꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯦꯜ ꯇ꯭ꯔꯦꯛꯇ ꯑꯗꯨ ꯁꯦꯡꯗꯣꯀꯄꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯏ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯝꯕꯥ ꯉꯝꯃꯤ, ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

◆ P roper morning exercise:  ꯍꯥꯏꯄꯔꯇꯦꯟꯁꯟ ꯂꯩꯕꯥ ꯄꯦꯁꯦꯟꯇꯁꯤꯡꯅꯥ ꯑꯀꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯔꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯥꯎꯟꯇꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯑꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯗꯦ꯫ ꯃꯈꯣꯌꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯈꯛꯇꯃꯛ ꯇꯧꯒꯗꯕꯅꯤ, ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯖꯤꯃꯅꯥꯁ꯭ꯇꯤꯛ ꯇꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯇꯥꯏꯖꯤꯛꯌꯨꯌꯥꯟ ꯁꯥꯟꯅꯒꯗꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯚꯦꯁꯣꯃꯣꯇꯣꯔ ꯀꯦꯄꯥꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯑꯥꯔꯇꯦꯔꯤꯁꯤꯡꯒꯤ ꯇꯦꯟꯁꯟ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

◆ P atient defecation:  ꯑꯁꯥꯑꯣꯕꯥ ꯂꯩꯇꯅꯥ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁꯦꯔꯤꯕ꯭ꯔꯦꯜ ꯍꯦꯃꯣꯔꯦꯖ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯐꯝꯅꯕꯒꯤꯗꯃꯛ, ꯃꯁꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ (squatting prone to fatigue)꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯕꯤꯆꯨꯑꯦꯜ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯦꯂꯨꯂꯣꯖ ꯍꯦꯟꯅꯥ ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯑꯗꯨ ꯂꯥꯀꯁꯤꯟꯅꯕꯥ ꯂꯦꯛꯁꯦꯇꯤꯚ ꯗ꯭ꯔꯒ ꯈꯔꯗꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

◆ L ight breakfast:  ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯌꯕꯤꯅꯒꯤ ꯁꯉ꯭ꯒꯣꯝ ꯀꯞ ꯑꯃꯥ, ꯉꯥ ꯑꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯕ꯭ꯔꯦꯗ ꯑꯅꯤ, ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯤꯝ ꯇꯧꯔꯕꯥ ꯕꯟ ꯑꯃꯥ, ꯂꯥꯏꯠ ꯗꯤꯁꯁꯤꯡ꯫ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ, ꯅꯠꯠꯔꯒꯥ ꯆꯥꯅꯕꯥ ꯌꯥꯗꯕꯅꯤ꯫

◆ ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯅꯨꯃꯤꯗꯥꯡꯋꯥꯏꯔꯃꯗꯥ ꯇꯨꯝꯕꯥ ꯌꯥꯗꯕꯅꯤ:  ꯆꯥꯛꯂꯦꯟ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯑꯗꯨꯕꯨ ꯃꯗꯨ ꯒ꯭ꯔꯤꯁ ꯑꯣꯏꯔꯣꯏꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯌꯥꯑꯣꯔꯣꯏꯗꯕꯅꯤ꯫ ꯆꯥꯛ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯇꯨꯝꯕꯥ (ꯄꯨꯡ ꯑꯍꯨꯝꯗꯒꯤ ꯄꯨꯡ ꯑꯃꯥ ꯐꯥꯎꯕꯥ)꯫ ꯀꯟꯗꯤꯁꯟ ꯂꯩꯇꯅꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯣꯐꯥꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠ ꯎꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯊꯨꯅꯥ ꯐꯃꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

◆ D ꯏꯅꯔꯖꯤ ꯑꯁꯤ ꯍꯟꯊꯒꯗꯕꯅꯤ:  ꯅꯨꯃꯤꯗꯥꯡꯒꯤ ꯆꯥꯛꯂꯦꯅꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯁꯨꯡꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯊꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯣꯞ ꯈꯔꯥ ꯁꯦꯝ-ꯁꯥꯒꯗꯕꯅꯤ꯫ ꯑꯌꯨꯛ-ꯅꯨꯡꯊꯤꯂꯗꯥ ꯌꯨꯔꯤꯟ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯏꯁꯤꯡ ꯊꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯦꯔꯨꯝ ꯆꯥꯕꯗꯥ ꯑꯀꯤꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯂꯩꯇꯕꯅꯥ ꯑꯌꯨꯛ-ꯅꯨꯡꯊꯤꯂꯗꯥ ꯏ ꯊꯤꯡꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯊ꯭ꯔꯣꯝꯕꯣꯁꯤꯁ ꯊꯣꯀꯍꯜꯂꯤ꯫

◆ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯣꯡꯗꯣꯀꯄꯥ:  ꯇꯨꯝꯕꯥ ꯃꯃꯥꯡꯗꯥ ꯄꯨꯡ ꯱-꯲ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯇꯤ.ꯚꯤ. ꯁꯤꯠ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯊꯣꯛꯂꯣꯏꯗꯕꯅꯤ; ꯆꯦꯁ, ꯄꯣꯀꯔ ꯑꯃꯁꯨꯡ ꯃꯥꯍꯖꯣꯡ ꯁꯥꯟꯅꯕꯒꯤ ꯃꯇꯝ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯃꯣꯁꯅꯁꯤꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯖꯨꯋꯥꯔꯤ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯐꯠꯇꯕꯥ ꯑꯦꯅꯇꯥꯔꯇꯦꯅꯃꯦꯟꯇꯅꯥ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯥꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯄꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯐꯤꯚꯃꯗꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

◆ S afe bathing:  ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯨ-ꯅꯥꯅꯕꯥ, ꯑꯗꯨꯕꯨ ꯁꯦꯐꯇꯤꯗꯥ ꯑꯈꯟꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯤꯌꯨ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯆꯧꯕꯥ ꯕꯥꯊꯔꯨꯃꯗꯥ, ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯌꯥꯗꯅꯕꯥ, ꯏꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯥ ꯌꯥꯗꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯏꯁꯤꯡ ꯊꯨꯃꯖꯤꯅꯒꯅꯨ꯫

◆ F eet ꯋꯥꯁꯛ: ꯇꯨꯝꯕꯥ ꯃꯃꯥꯡꯗꯥ  ꯃꯇꯝ ꯆꯥꯅꯥ ꯇꯨꯝꯕꯥ, ꯇꯨꯝꯕꯥ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯁꯥꯕꯥ ꯏꯁꯤꯡꯅꯥ ꯁꯦꯡꯗꯣꯀꯎ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯏꯒꯤ ꯁꯔꯛꯌꯨꯂꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯃꯦꯁꯦꯖ ꯇꯧ꯫ ꯇꯨꯝꯕꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯤꯠ ꯎꯏꯁꯤꯟꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯄꯨꯝꯕꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯑꯗꯨ ꯅꯤꯡꯁꯤꯡꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯊꯪꯒꯤ ꯅꯨꯃꯤꯠꯀꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯁꯤꯡ ꯑꯗꯨ ꯈꯉꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯗꯦꯇꯥ ꯑꯗꯨ ꯔꯦꯀꯣꯔꯗ ꯇꯧ꯫ ꯃꯍꯧꯁꯥꯅꯥ ꯇꯨꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯇꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫

ꯖꯌꯇꯦꯛ ꯑꯃꯁꯨꯡ ꯑꯦꯝ ꯕ꯭ꯂꯨꯇꯨꯊ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯃꯣꯅꯤꯇꯔꯁꯤꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯦꯜꯊꯀꯦꯌꯔ ꯑꯦ.ꯄꯤ.ꯄꯤ.ꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯒꯅꯤ꯫ ꯌꯨꯖꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ, ꯍꯀꯆꯥꯡꯒꯤ ꯇꯦꯝꯄꯦꯔꯦꯆꯔ, ꯕ꯭ꯂꯗ ꯑꯣꯛꯁꯤꯖꯦꯟ, ꯏ.ꯁꯤ.ꯖꯤ. ꯑꯃꯁꯨꯡ ꯄꯤ.ꯑꯣ.ꯁꯤ.ꯇꯤ.