ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓜꓽ ꓫꓵꓽ ꓜꓽ ꓙꓰꓽ

ꓣꓳ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓠꓬ ꓠꓯ ꓞꓲꓼ ꓡꓰꓽ ꓟꓽ ꓥ= ꓕꓲ ꓠꓬꓲ ꓡꓰ ꓕꓲ ꓠꓬꓲ ꓜꓽˍ ꓟ ꓜꓽ ꓫꓵꓽ ꓜꓽ ꓙꓰꓽ ꓗꓪ ꓐꓰ ꓥˍ ꓟꓲ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓥꓳ= ꓖꓳ ꓟ ꓑꓶꓸ ꓓꓴ ꓬ-ꓟ ꓛꓵꓸ(ꓥ-ꓟ ꓕꓳꓹ) ꓜꓽˍ ꓟ ꓗꓪ ꓐꓰ ꓙꓲꓻ ꓖꓴˍ ꓙꓳˍ ꓟ ꓔꓯ ꓐꓯ ꓟꓸ ꓖꓶ ꓩꓴ ꓡˍ ꓥꓳ=

ꓕꓱ ꓟ ꓠꓬ ꓫꓵꓽ ꓢꓯꓼ ꓐˍ ꓟ ꓠꓻ ꓫꓵꓽ ꓔꓯ ꓥˍ ꓟꓲ ꓓꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ= ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓢꓰꓸ-ꓛꓬꓳꓽ ꓠꓻ ꓫꓵꓽ ꓐꓱ ꓶ ꓮ ꓘꓶꓸ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓡꓰ ꓐꓰ ꓦꓰꓼ ꓟ ꓠꓻˍ ꓟ ꓔꓯ ꓓꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ= ꓢꓰꓸ-ꓛꓬꓳꓽ ꓠꓻ ꓫꓵꓽ ꓙꓳ ꓢꓴ꓾ ꓤ ꓠꓱ ꓠꓳꓸ ꓠꓳꓽ ꓓꓳˍ ꓟ ꓤ ꓠꓱ ꓬꓲ ꓟ ꓐꓴ ꓐꓱ ꓶ ꓥˍ ꓟꓲ ꓮ ꓘꓶꓸ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓥꓳ=

ꓪꓴꓽ ꓓꓲꓻ ꓬꓰˍ ꓟ ꓟꓬꓱꓽ ꓔꓯ ꓥ ꓟꓲ ꓙꓲꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ= ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓤ ꓘꓶꓻ ꓔꓯ ꓥˍ ꓟꓲ ꓕꓶꓺ ꓡꓰ ꓝꓲ ꓢꓲ ꓤ ꓘꓶꓻ ꓞꓰ ꓠꓹ ꓟ ꓟꓽ ꓒꓬꓱꓼ ꓡꓰ ꓝꓲ ꓟ ꓥ ꓡꓳ= ꓫꓵꓽ ꓓꓯˍ ꓟ ꓔꓯ ꓟꓲ ꓞꓰ ꓡꓰ ꓝꓲˍ ꓟ ꓥ ꓡꓳ= ꓐꓶꓽ ꓓꓲꓻ ꓓꓵꓽ ꓡ ꓠꓹ ꓟ ꓔꓯ ꓥ ꓟꓲ ꓗꓽ ꓔ ꓖꓶˍ ꓟ ꓥꓳ= ꓬ-ꓟ ꓛꓵꓸ ꓗꓪ ꓐꓶꓽ ꓓꓲꓻ ꓟꓽ ꓓꓵꓽ ꓡ ꓠ ꓗꓽ ꓔ ꓖꓶˍ ꓟ ꓢꓯꓼ ꓙꓳˍ ꓟ ꓥꓳ=

Iron ꓢꓯꓼ ꓐꓽˍ ꓟ꓾ ꓫꓵꓽ ꓢꓯꓼ ꓐꓽˍ ꓟ ꓠꓻ ꓫꓵꓽ ꓔꓯ ꓥ ꓟꓲ ꓗꓽ ꓔ ꓖꓶˍ ꓟ ꓥꓳ= ꓬ-ꓟ ꓛꓵꓸ ꓗꓪ iron ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓐˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓫꓵꓽ ꓢꓯꓼ ꓐꓽˍ ꓟ ꓠꓻ ꓫꓵꓽ ꓟꓽ ꓒꓬꓱꓼ ꓡꓰ ꓠ ꓗꓽ ꓔ ꓖꓶˍ ꓟ ꓥꓳ= ꓣꓳ ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓙꓳˍ ꓟ ꓞꓼ ꓞꓵꓻ ꓢꓯꓼ ꓔꓯ ꓥˍ ꓟꓲ ꓙꓲꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ= ꓖꓳ ꓟ ꓑꓶꓸ ꓓꓴ ꓢꓰꓸ-ꓛꓬꓳꓽ ꓔꓪꓰꓸ-ꓛꓬꓳꓽ ꓠꓻ ꓫꓵꓽ ꓙꓳ ꓢꓴ ꓠꓬ ꓬ-ꓟ ꓕꓴꓽ ꓔꓯ ꓜꓽ ꓖꓶˍ ꓕꓯ ꓫꓵꓽ ꓘꓴꓽ ꓠꓯꓸꓼ ꓗꓪ ꓙꓳˍ ꓟ ꓞꓼ ꓞꓵꓻ ꓢꓯꓼ ꓔꓯ ꓕꓲ ꓟꓳˍ ꓤ ꓗꓷ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ=

ꓠꓲꓹ ꓟ ꓔꓯ ꓥˍ ꓟꓲ ꓙꓲꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ= ꓬ-ꓟ ꓛꓵꓸ ꓗꓪ ꓠꓬ Fiber ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ antioxidant ꓙꓳˍ ꓟ ꓑꓶꓸ ꓓꓴ cholesterol ꓔꓯ ꓠꓲꓸ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ= ꓖꓳ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓬ-ꓟ ꓛꓵꓸ ꓔꓯ ꓜꓽ ꓖꓶˍ ꓕꓯ ꓠꓲꓹ ꓟ ꓙꓲꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ=

ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓗꓲ-ꓢ ꓠꓻ ꓫꓵꓽ ꓒꓬꓱꓼ ꓡ ꓓꓴ ꓔꓯ ꓗꓽ ꓔ ꓖꓶˍ ꓟ ꓥꓳ= ꓬ-ꓟ ꓛꓵꓸ ꓗꓪ ꓠꓬ antioxidant ꓮ ꓟꓬꓹ ꓐˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓗꓲ-ꓢ ꓒꓬꓱꓼ ꓡ ꓓꓴ ꓔꓯ ꓗꓽ ꓔ ꓖꓶˍ ꓟ ꓥꓳ= antioxidant ꓠꓬ cell ꓐꓴ ꓔꓯ ꓗꓽ ꓔ ꓖꓶ ꓢꓲ ꓗꓲ-ꓢ ꓒꓬꓱꓼ ꓡ ꓓꓴ ꓔꓯ ꓚꓵꓸ ꓡꓰ ꓝꓲˍ ꓟ ꓥꓳ=

ꓠꓲꓹ ꓟ ꓫꓸ ꓔ ꓟ꓾ ꓙ ꓫꓸ ꓔ ꓟ ꓠꓬ Magnesium ꓣꓱꓼ ꓬꓯꓼˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓥ ꓡꓳ= Magnesium ꓥˍ ꓟꓲ ꓮ ꓟꓬꓹ ꓐˍ ꓟ ꓑꓶꓸ ꓓꓴ ꓣꓳ ꓜꓻ ꓔꓯ ꓕꓲ ꓟꓳˍ ꓜꓽ ꓡ ꓠꓹ ꓟ ꓐꓱ ꓶ ꓬ-ꓟ ꓛꓵꓸ ꓜꓽ ꓖꓶ ꓠ ꓔ ꓟ ꓥꓳ=