| ᠡᠷᠡᠭᠦᠯ ᠮᠡᠨᠳᠦ ᠶᠢᠨ ᠡᠭᠦᠳᠡᠨ ᠠᠴᠠ ᠪᠣᠳᠣᠯᠬᠢᠯᠠᠨ ᠡᠮᠡᠭᠲᠡᠢ ᠨᠠᠶᠢᠵᠠ ᠨᠠᠷ ᠲᠤ ᠢᠯᠡᠭᠦᠬᠡᠨ ᠮᠢᠬᠠ ᠢᠳᠡ ᠭᠡᠵᠦ | ᠰᠠᠨᠠᠭᠤᠯᠤᠶᠠ᠃ | | ᠡᠮᠡᠭᠲᠡᠶᠢᠴᠦᠳ ᠮᠢᠬᠠ ᠠᠷᠪᠢᠨ ᠢᠳᠡᠪᠡᠯ ᠡᠳᠡᠭᠡᠷ ᠰᠠᠶᠢᠨ ᠲᠠᠯᠠ ᠲᠠᠢ᠃ | | 1. ᠡᠮᠡᠭᠲᠡᠶᠢᠴᠦᠳ ᠨᠢ ᠡᠷᠡᠭᠲᠡᠶᠢᠴᠦᠳ ᠠᠴᠠ ᠢᠯᠡᠭᠦᠦ ᠲᠡᠮᠦᠷ ᠱᠠᠭᠠᠷᠳᠠᠳᠠᠭ᠃ ᠮᠢᠬᠠᠨ ᠤ ᠵᠦᠢᠯ ᠪᠣᠯ | ᠴᠢᠰᠤᠨ ᠤᠯᠠᠭᠠᠨ ᠡᠳ᠋ ᠠᠭᠤᠯᠤᠭᠰᠠᠨ ᠲᠡᠮᠦᠷ ᠨᠡᠯᠢᠶᠡᠳ ᠡᠯᠪᠡᠭ ᠢᠳᠡᠭᠡᠨ ᠮᠥᠨ᠃ | 2. ᠮᠢᠬᠠ ᠢᠳᠡᠬᠦ ᠦᠭᠡᠢ ᠪᠣᠯ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B12 ᠳᠤᠲᠠᠬᠤ ᠪᠣᠯᠣᠨᠠ᠃ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B12 ᠳᠤᠲᠠᠪᠠᠯ | ᠬᠥᠮᠥᠨ ᠤ ᠮᠡᠳᠡᠷᠡᠯ ᠤᠨ ᠰᠢᠰᠲ᠋ᠧᠮ ᠳᠤ ᠠᠰᠠᠭᠤᠳᠠᠯ ᠭᠠᠷᠴᠤ ᠮᠡᠳᠡᠨᠡ᠃ | 3. ᠪᠤᠯᠴᠢᠩ ᠤᠨ ᠴᠢᠳᠠᠪᠤᠷᠢ ᠠᠯᠳᠠᠭᠳᠠᠬᠤ ᠶᠢ ᠰᠡᠷᠭᠡᠶᠢᠯᠡᠨᠡ᠃ ᠬᠡᠷᠪᠡ ᠮᠢᠬᠠ ᠢᠳᠡᠬᠦ ᠦᠭᠡᠢ ᠪᠤᠶᠤ | ᠮᠢᠬᠠ ᠶᠢᠨ ᠵᠦᠢᠯ ᠢ ᠭᠦᠢᠴᠡᠳ ᠢᠳᠡᠬᠦ ᠦᠭᠡᠢ ᠪᠣᠯ ᠤᠭᠤᠷᠠᠭ ᠤᠨ ᠰᠢᠩᠭᠡᠭᠡᠯᠲᠡ ᠶᠢ ᠰᠢᠭᠤᠳ ᠨᠥᠯᠥᠭᠡᠯᠡᠬᠦ ᠶᠢᠨ | ᠤᠯᠠᠮ ᠢᠶᠠᠷ ᠪᠤᠯᠴᠢᠩ ᠤᠨ ᠨᠡᠶᠢᠯᠡᠯᠭᠡ ᠶᠢ ᠨᠥᠯᠥᠭᠡᠯᠡᠨᠡ᠃ | 4. ᠮᠢᠬᠠ ᠢᠳᠡᠪᠡᠯ ᠶᠠᠰᠤ ᠪᠡᠷᠲᠡᠬᠦ ᠲᠦᠭᠰᠢᠭᠦᠷᠢ ᠶᠢ ᠪᠠᠭᠠᠰᠬᠠᠵᠤ ᠪᠣᠯᠣᠨᠠ᠃ ᠮᠢᠬᠠᠨ ᠤ ᠳᠣᠲᠣᠷᠠᠬᠢ | ᠤᠭᠤᠷᠠᠭ᠂ ᠮᠠᠭᠨᠢ᠂ ᠹᠣᠰᠹᠣᠷ ᠵᠡᠷᠭᠡ ᠰᠢᠮᠡ ᠲᠡᠵᠢᠭᠡᠯ ᠨᠢ ᠠᠷᠤᠭ ᠶᠠᠰᠤᠨ ᠤ ᠡᠷᠡᠭᠦᠯ ᠮᠡᠨᠳᠦ ᠶᠢ ᠬᠠᠮᠠᠭᠠᠯᠠᠬᠤ ᠳᠤ | ᠠᠰᠢᠭᠲᠠᠢ᠃ | | ᠡᠷᠡᠭᠦᠯ ᠢᠶᠠᠷ ᠮᠢᠬᠠ ᠢᠳᠡᠬᠦ ᠭᠤᠷᠪᠠᠨ ᠰᠠᠨᠠᠭᠤᠯᠭᠠ᠄ | | 1. ᠬᠡᠮᠵᠢᠶᠡ ᠶᠢ ᠡᠵᠡᠮᠳᠡᠬᠦ ᠨᠢ ᠮᠠᠰᠢ ᠵᠠᠩᠭᠢᠯᠠᠭᠠ ᠶᠤᠮ᠃ ᠨᠠᠰᠤᠨ ᠳᠤ ᠭᠦᠷᠦᠭᠰᠡᠳ ᠡᠳᠦᠷ ᠪᠦᠷᠢ 120 | ~ 200g ᠠᠮᠢᠲᠠᠨ ᠤ ᠮᠢᠬᠠ ᠠᠭᠤᠯᠤᠭᠰᠠᠨ ᠢᠳᠡᠭᠡᠨ ᠢᠳᠡᠬᠦ ᠴᠢᠬᠤᠯᠠᠲᠠᠢ᠂ ᠲᠤᠬᠠᠶᠢᠯᠠᠪᠠᠯ ᠵᠢᠭᠠᠰᠤᠨ ᠤ | ᠲᠥᠷᠥᠯ ᠢ ᠳᠤᠮᠳᠠᠴᠢ ᠪᠠᠷ 40 ~75g᠂ ᠮᠠᠯ ᠵᠢᠭᠦᠷᠲᠡᠨ ᠤ ᠮᠢᠬᠠᠨ ᠤ ᠲᠥᠷᠥᠯ ᠢ 40 ~ 75g᠂ | ᠥᠨᠳᠡᠭᠡᠨ ᠤ ᠲᠥᠷᠥᠯ ᠢ 40 ~50g ᠢᠳᠡᠵᠦ᠂ ᠬᠠᠷᠢᠯᠴᠠᠨ ᠰᠣᠯᠢᠵᠤ ᠢᠳᠡᠵᠦ ᠪᠣᠯᠣᠨᠠ᠃ ᠢᠯᠠᠩᠭᠤᠶᠠ | ᠤᠯᠠᠭᠠᠨ ᠢᠳᠡᠭᠡᠨ ᠢᠳᠡᠬᠦ ᠬᠡᠮᠵᠢᠶᠡ ᠶᠢ ᠰᠠᠶᠢᠲᠤᠷ ᠬᠢᠵᠠᠭᠠᠷᠯᠠᠬᠤ ᠬᠡᠷᠡᠭᠲᠡᠢ᠂ ᠭᠠᠭ᠋ᠠᠢ ᠦᠬᠡᠷ ᠬᠤᠨᠢ ᠵᠡᠷᠭᠡ ᠮᠠᠯ ᠤᠨ | ᠮᠢᠬᠠ ᠪᠣᠯ ᠤᠯᠠᠭᠠᠨ ᠢᠳᠡᠭᠡᠨ ᠳᠤ ᠲᠣᠭᠠᠴᠠᠭᠳᠠᠨᠠ᠃ ᠤᠷᠢᠳ ᠢᠶᠠᠷ ᠬᠠᠷᠠ ᠮᠢᠬᠠ ᠢᠳᠡᠵᠦ᠂ ᠲᠠᠷᠠᠭᠠ ᠨᠢ | ᠵᠢᠭᠦᠷᠲᠡᠨ ᠤ ᠮᠢᠬᠠ ᠪᠠ ᠵᠢᠭᠠᠰᠤ ᠰᠠᠮ ᠬᠢᠰᠤᠭᠠ ᠶᠢᠨ ᠲᠥᠷᠥᠯ ᠢ ᠰᠣᠩᠭᠤᠬᠤ ᠶᠢ ᠰᠠᠨᠠᠭᠤᠯᠤᠶᠠ᠃ | 2. ᠬᠠᠭᠤᠷᠤᠯᠭᠠ ᠬᠢᠬᠦ ᠠᠷᠭᠠ ᠶᠢ ᠵᠥᠪ ᠰᠣᠩᠭᠤᠬᠤ ᠴᠢᠬᠤᠯᠠᠲᠠᠢ᠃ ᠮᠢᠬᠠᠨ ᠤ ᠬᠠᠭᠤᠷᠤᠯᠭᠠ ᠬᠢᠬᠦ ᠳᠡᠭᠡᠨ | ᠲᠣᠰᠣ ᠪᠠᠭᠠ ᠬᠢᠵᠦ ᠬᠠᠭᠤᠷᠬᠤ ᠠᠷᠭᠠ ᠶᠢ ᠬᠡᠷᠡᠭᠯᠡᠭᠡᠷᠡᠢ᠃ | 3. ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠭᠤᠯᠤᠭᠰᠠᠨ ᠮᠢᠬᠠᠨ ᠤ ᠵᠦᠢᠯ ᠢ ᠪᠠᠭᠠ ᠢᠳᠡ᠃ ᠤᠲᠤᠮᠠᠯ ᠮᠢᠬᠠ᠂ ᠪᠤᠷᠴᠠ᠂ ᠫᠧᠶᠢᠭᠸᠡ᠂ | ᠬᠢᠮᠠ ᠵᠡᠷᠭᠡ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠭᠤᠯᠤᠭᠰᠠᠨ ᠮᠢᠬᠠᠨ ᠤ ᠵᠦᠢᠯ ᠢ ᠪᠠᠭᠠ ᠢᠳᠡ᠃ ᠦᠨᠡᠬᠡᠷ ᠮᠢᠬᠠ ᠢᠳᠡᠬᠦ ᠳᠤᠷᠠ ᠦᠭᠡᠢ | ᠪᠣᠯ ᠶᠠᠭᠠᠬᠢᠬᠤ ᠪᠤᠢ︖ ᠤᠭᠤᠷᠠᠭ᠂ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B12᠂ ᠲᠡᠮᠦᠷ ᠨᠥᠬᠦᠬᠦ ᠬᠡᠷᠡᠭᠲᠡᠢ᠃ | ︵︽ᠠᠷᠠᠳ ᠤᠨ ᠰᠦᠯᠵᠢᠶᠡ︾ ᠠᠴᠠ ᠨᠠᠶᠢᠷᠠᠭᠤᠯᠤᠨ ᠠᠪᠤᠪᠠ︶ | |