ᠬᠡᠷᠪᠡ ᠲᠠ ᠦᠪᠡᠷ ᠢ ᠪᠠᠨ ᠵᠠᠯᠠᠭᠤ ᠨᠠᠰᠤᠨ ᠳᠠᠭᠠᠨ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠭᠰᠠᠨ ᠴᠤᠷ ᠤᠨ ᠭᠠᠭᠴᠠ ᠬᠦᠮᠦᠨ ᠬᠡᠵᠦ ᠪᠤᠳᠤᠵᠤ ᠪᠠᠶᠢᠪᠠᠯ ᠡ᠊ᠨᠳᠡᠬᠦᠷᠡᠯ ᠶᠤᠮ᠃ ᠡᠷᠳᠡ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠬᠤ ᠨᠢ ᠨᠡᠶᠢᠳᠡᠯᠢᠭ ᠵᠦᠢᠯ ᠪᠦᠬᠡᠳ ᠵᠠᠷᠢᠮ ᠲᠤᠬᠢᠶᠠᠯᠳᠤᠯ ᠳᠤ ᠲᠤᠲᠤᠷᠬᠠᠢ ᠨᠢᠬᠡᠨ ᠡᠪᠡᠳᠴᠢᠨ ᠤ ᠰᠢᠨᠵᠢ ᠲᠡᠮᠳᠡᠭ ᠪᠠᠶᠢᠵᠤ ᠮᠡᠳᠡᠨ᠎ᠠ᠃

1᠂ ᠲᠠᠨ ᠳᠤ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B12 ᠲᠤᠳᠠᠭᠳᠠᠭᠰᠠᠨ ᠪᠠᠶᠢᠵᠤ ᠪᠤᠯᠵᠤᠰᠢ ᠦᠬᠡᠢ

ᠰᠢᠨᠵᠢᠬᠡᠴᠢᠳ ᠤᠨ ᠦᠵᠡᠬᠦ ᠪᠠᠷ᠂ ᠸᠢᠲ᠋ᠠᠮᠢᠨ B12 ᠤᠨ ᠲᠤᠳᠠᠭᠳᠠᠯ ᠡᠷᠳᠡ ᠪᠤᠭᠤᠷᠤᠯ ᠦᠰᠦ ᠡᠬᠦᠰᠬᠦ ᠬᠠᠮᠤᠭ ᠤᠨ ᠲᠦᠬᠡᠮᠡᠯ ᠰᠢᠯᠳᠠᠭᠠᠨ ᠪᠤᠯᠳᠠᠭ ᠪᠠᠶᠢᠨ᠎ᠠ᠃ ᠡᠨᠡ ᠨᠢ ᠮᠦᠨ ᠦᠰᠦ ᠤᠨᠠᠬᠤ ᠰᠢᠯᠳᠠᠭᠠᠨ ᠪᠤᠯᠬᠤ ᠮᠠᠭᠠᠳᠯᠠᠯ ᠲᠠᠢ᠃ ᠡᠬᠦᠨ ᠠᠴᠠ ᠵᠠᠶᠢᠯᠠᠰᠬᠢᠬᠦ ᠶᠢᠨ ᠲᠤᠯᠠᠳᠠ ᠦᠨᠳᠡᠭᠡ᠂ ᠦᠬᠡᠷ ᠤᠨ ᠮᠢᠬ᠎ᠠ᠂ ᠵᠢᠭᠠᠰᠤᠨ ᠤ ᠮᠢᠬ᠎ᠠ ᠵᠡᠷᠬᠡ ᠶᠢ ᠬᠤᠭᠤᠯᠠ ᠬᠦᠨᠡᠰᠦᠨ ᠳᠡᠭᠡᠨ ᠵᠠᠪᠠᠯ ᠤᠷᠤᠭᠤᠯᠬᠤ ᠬᠡᠷᠡᠭᠳᠡᠢ᠃ ᠮᠦᠨ ᠲᠠ B12 ᠢ ᠨᠡᠮᠡᠯᠳᠡ ᠲᠡᠵᠢᠬᠡᠯ ᠪᠤᠯᠭᠠᠨ ᠬᠡᠷᠡᠭᠯᠡᠵᠦ ᠪᠤᠯᠤᠨ᠎ᠠ᠃

2᠂ ᠪᠠᠮᠪᠠᠢ ᠪᠤᠯᠴᠢᠷᠬᠠᠢ ᠶᠢᠨ ᠠᠰᠠᠭᠤᠳᠠᠯ ᠪᠠᠶᠢᠵᠤ ᠪᠤᠯᠵᠤᠰᠢ ᠦᠬᠡᠢ

ᠰᠤᠳᠤᠯᠭᠠᠨ ᠳᠤ ᠪᠠᠮᠪᠠᠢ ᠪᠤᠯᠴᠢᠷᠬᠠᠢ ᠶᠢᠨ ᠠᠰᠠᠭᠤᠳᠠᠯ ᠦᠰᠦᠨ ᠤ ᠤᠭᠤᠳᠠᠨᠴᠢᠷ ᠢ ᠰᠢᠭᠤᠳ ᠨᠦᠯᠦᠬᠡᠯᠡᠳᠡᠭ ᠢ ᠭᠡᠷᠡᠴᠢᠯᠡᠪᠡ᠃ ᠬᠡᠷᠪᠡ ᠲᠠ ᠵᠠᠯᠠᠭᠤ ᠨᠠᠰᠤᠨ ᠳᠠᠭᠠᠨ ᠴᠠᠭᠠᠨ ᠡᠰᠡᠪᠡᠯ ᠬᠡᠪᠡᠷᠡᠭ᠂ ᠲᠤᠰᠤᠯᠢᠭ ᠦᠰᠦ ᠲᠠᠢ ᠪᠤᠯᠤᠭᠰᠠᠨ ᠪᠤᠯ ᠲᠠᠨ ᠤ ᠪᠡᠶ᠎ᠡ ᠶᠢᠨ ᠪᠠᠮᠪᠠᠢ ᠪᠤᠯᠴᠢᠷᠬᠠᠢ ᠶᠢᠨ ᠦᠢᠯᠡ ᠠᠵᠢᠯᠯᠠᠭᠠᠨ ᠳᠤ ᠲᠤᠭᠤᠯᠳᠠᠯ ᠡᠬᠦᠰᠦᠭᠰᠡᠨ ᠲᠠᠢ ᠬᠤᠯᠪᠤᠭ᠎ᠠ ᠲᠠᠢ ᠪᠠᠶᠢᠵᠤ ᠪᠤᠯᠬᠤ ᠶᠤᠮ᠃

3᠂ ᠡᠷᠡᠬᠦᠯ ᠬᠤᠭᠤᠯᠠ ᠬᠦᠨᠡᠰᠦᠨ ᠠᠴᠠ ᠢᠯᠡᠬᠦᠦ ᠲᠦᠷᠬᠡᠨ ᠬᠤᠭᠤᠯᠠ ᠬᠡᠷᠡᠭᠯᠡᠳᠡᠭ

ᠬᠠᠴᠢᠷᠬᠠᠯᠳᠠᠢ ᠨᠢ ᠡᠷᠡᠬᠦᠯ ᠬᠤᠭᠤᠯᠠᠨ ᠤ ᠲᠢᠭᠯᠢᠮ ᠢ ᠦᠯᠦ ᠲᠤᠭᠤᠮᠰᠠᠷᠯᠠᠬᠤ ᠨᠢ ᠮᠦᠨ ᠡᠨᠡ ᠲᠦᠷᠦᠯ ᠤᠨ ᠠᠰᠠᠭᠤᠳᠠᠯ ᠲᠠᠢ ᠲᠤᠯᠭᠠᠷᠠᠬᠤ ᠳᠤ ᠬᠦᠷᠬᠡᠳᠡᠭ᠃ ᠰᠢᠨᠵᠢᠯᠡᠬᠦ ᠤᠬᠠᠭᠠᠨ ᠤ ᠤᠯᠠᠨ ᠰᠤᠳᠤᠯᠭ᠎ᠠ ᠪᠠᠷ ᠦᠰᠦ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠬᠤ ᠳᠤ ᠲᠡᠮᠦᠷᠯᠢᠭ ᠤᠭᠤᠷᠠᠭ᠂ ᠺᠠᠯᠼ᠂ ᠸᠢᠲ᠋ᠠᠮᠢᠨ D3᠂ ᠵᠡᠰ᠂ ᠴᠠᠶᠢᠷ᠂ ᠲᠡᠮᠦᠷ ᠤᠨ ᠲᠤᠳᠠᠭᠳᠠᠯ ᠨᠦᠯᠦᠬᠡᠯᠡᠳᠡᠭ ᠪᠠᠶᠢᠨ᠎ᠠ᠃

4᠂ ᠲᠠ ᠠᠯᠢᠪᠠ ᠵᠦᠢᠯ ᠳᠤ ᠪᠠᠶᠢᠡᠭᠭᠤ ᠰᠠᠨᠠᠭ᠎ᠠ ᠵᠤᠪᠠᠵᠤ ᠲᠠᠷᠤᠭᠠᠰᠤ ᠲᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ

ᠮᠦᠨ ᠵᠠᠯᠠᠭᠤ ᠨᠠᠰᠤᠨ ᠳᠤ ᠦᠰᠦ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠬᠤ᠂ ᠡᠰᠡᠪᠡᠯ ᠬᠠᠯᠵᠠᠷᠠᠬᠤ ᠶᠢ ᠲᠠᠷᠤᠭᠠᠰᠤ ᠲᠠᠢ ᠬᠤᠯᠪᠤᠨ ᠲᠠᠶᠢᠯᠪᠤᠷᠢᠯᠠᠳᠠᠭ᠃ ᠤᠳᠠᠭᠠᠨ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠳᠤ ᠰᠡᠳᠬᠢᠯ ᠤᠨ ᠵᠤᠪᠠᠭᠤᠷᠢ ᠲᠡᠭᠡᠭᠡᠵᠦ᠂ ᠠᠭᠤᠷ ᠪᠤᠬᠢᠨᠢᠳᠤᠯ ᠲᠠᠢ ᠶᠠᠪᠤᠬᠤ ᠨᠢ ᠲᠠᠨ ᠤ ᠦᠰᠦ ᠶᠢ ᠨᠦᠬᠦᠨ ᠰᠡᠷᠬᠦᠬᠡᠬᠦ ᠡᠬᠦᠷᠬᠡ ᠲᠠᠢ ᠡᠬᠦᠳᠦᠯ ᠡᠰ ᠢ ᠨᠦᠯᠦᠬᠡᠯᠡᠳᠡᠭ᠃

5᠂ ᠤᠳᠤᠮᠰᠢᠯ

ᠲᠠᠨ ᠤ ᠴᠠᠭᠠᠨ ᠦᠰᠦ ᠡᠴᠢᠬᠡ ᠡᠬᠡ᠂ ᠡᠪᠦᠭᠡ ᠡᠮᠡᠭᠡ ᠨᠠᠷ ᠠᠴᠠ ᠪᠠᠨ ᠦᠪᠯᠡᠵᠦ ᠠᠪᠤᠭᠰᠠᠨ ᠭᠧᠨ ᠤ ᠮᠡᠳᠡᠬᠡᠯᠡᠯ ᠲᠠᠢ ᠬᠠᠮᠢᠶᠠᠳᠠᠵᠤ ᠪᠤᠯᠬᠤ ᠶᠤᠮ᠃ ᠠᠷᠠᠰᠤ ᠰᠤᠳᠤᠯᠤᠭᠠᠴᠢᠳ ᠬᠦᠮᠦᠨ ᠲᠦᠷᠦᠯᠬᠢᠳᠡᠨ ᠤ ᠭᠧᠨ ᠨᠢ ᠬᠡᠵᠢᠶ᠎ᠡ ᠦᠰᠦ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠬᠤ ᠶᠢ ᠲᠤᠲᠤᠷᠬᠠᠢᠢᠯᠠᠳᠠᠭ ᠪᠤᠯᠬᠤ ᠶᠢ ᠪᠠᠳᠤᠯᠠᠭᠰᠠᠨ ᠪᠢᠯᠡ᠃ ᠬᠡᠷᠪᠡ ᠲᠠᠨ ᠤ ᠬᠡᠷ ᠪᠦᠯᠢ ᠶᠢᠨ ᠬᠡᠨ ᠨᠢᠬᠡᠨ ᠡᠷᠳᠡ ᠪᠤᠭᠤᠷᠤᠯ ᠦᠰᠦ ᠲᠠᠢ ᠪᠤᠯᠵᠤ ᠪᠠᠶᠢᠭᠰᠠᠨ ᠪᠤᠯ ᠲᠠᠨ ᠳᠤ ᠡᠬᠦᠨ ᠲᠠᠢ ᠢᠵᠢᠯ ᠵᠦᠢᠯ ᠲᠤᠬᠢᠶᠠᠯᠳᠤᠵᠤ ᠮᠠᠭᠠᠳ ᠦᠬᠡᠢ ᠶᠤᠮ᠃

6᠂ ᠲᠠ ᠬᠢᠮᠢ ᠶᠢᠨ ᠪᠤᠳᠠᠰ᠂ ᠬᠤᠤᠷᠳᠠᠢ ᠪᠤᠳᠤᠭ ᠲᠠᠢ ᠦᠰᠦᠨ ᠤ ᠪᠦᠲᠦᠬᠡᠭᠳᠡᠬᠦᠨ ᠬᠡᠷᠡᠭᠯᠡᠵᠦ ᠪᠠᠶᠢᠵᠤ ᠪᠤᠯᠵᠤᠰᠢ ᠦᠬᠡᠢ

ᠦᠰᠦ ᠤᠬᠢᠶᠠᠬᠤ ᠰᠢᠩᠭᠡᠨ ᠠᠴᠠ ᠦᠰᠦᠨ ᠤ ᠪᠤᠳᠤᠭ ᠬᠦᠷᠳᠡᠯ᠎ᠠ ᠬᠢᠮᠢ ᠶᠢᠨ ᠪᠤᠳᠠᠰ᠂ ᠬᠤᠤᠷᠳᠠᠢ ᠪᠤᠳᠤᠭ ᠲᠠᠢ ᠦᠰᠦᠨ ᠤ ᠪᠦᠲᠦᠬᠡᠭᠳᠡᠬᠦᠨ ᠨᠢ ᠪᠤᠭᠤᠷᠤᠯ ᠦᠰᠦ ᠲᠠᠢ ᠪᠤᠯᠬᠤ ᠳᠤ ᠬᠦᠷᠬᠡᠳᠡᠭ᠃ ᠲᠡᠲᠡᠨ ᠳᠤ ᠠᠭᠤᠯᠤᠭᠳᠠᠬᠤ ᠬᠤᠤᠷᠳᠠᠢ ᠬᠢᠮᠢ ᠶᠢᠨ ᠪᠤᠳᠠᠰ ᠤᠳ ᠨᠢ ᠬᠠᠷ᠎ᠠ ᠦᠡᠭᠭᠡ ᠡᠬᠦᠰᠬᠡᠭᠴᠢ ᠶᠢᠨ ᠲᠦᠪᠰᠢᠨ ᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠵᠤ᠂ ᠤᠯᠠᠮ ᠢᠶᠠᠷ ᠲᠠᠨ ᠤ ᠦᠰᠦ ᠪᠠᠶᠢᠭᠠᠯᠢ ᠶᠢᠨ ᠦᠡᠭᠭᠡ ᠪᠠᠨ ᠠᠯᠳᠠᠳᠠᠭ ᠪᠠᠶᠢᠨ᠎ᠠ᠃

7᠂ ᠤᠷᠢᠳᠴᠢᠯᠡᠨ ᠰᠡᠷᠬᠡᠶᠢᠯᠡᠬᠦ ᠶᠢᠨ ᠲᠤᠯᠠᠳᠠ ᠲᠠ ᠶᠠᠭᠤ ᠬᠢᠵᠤ ᠴᠢᠳᠠᠬᠤ ᠪᠤᠢ︖

ᠲᠠᠨ ᠤ ᠦᠰᠦ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠵᠤ ᠡᠬᠢᠯᠡᠭᠰᠡᠨ ᠪᠤᠯ ᠦᠰᠦ ᠠᠩᠬᠠᠨ ᠤ ᠦᠡᠭᠭᠡ ᠪᠠᠨ ᠪᠤᠴᠠᠭᠠᠬᠤ ᠪᠤᠯᠤᠮᠵᠢ ᠦᠬᠡᠢ ᠪᠤᠯᠤᠨ᠎ᠠ᠃ ᠬᠡᠬᠦ ᠳᠡᠭᠡᠨ ᠡᠬᠢᠨ ᠤ ᠡᠬᠡᠯᠵᠢ ᠳᠤ ᠦᠰᠦ ᠪᠠᠨ ᠪᠤᠭᠤᠷᠤᠯᠳᠤᠬᠤ ᠠᠴᠠ ᠰᠡᠷᠬᠡᠶᠢᠯᠡᠬᠦ ᠠᠷᠭ᠎ᠠ ᠬᠡᠮᠵᠢᠶ᠎ᠡ ᠨᠦᠭᠦᠳ ᠢ ᠠᠪᠬᠤ ᠨᠢ ᠵᠦᠢᠳᠡᠢ ᠶᠤᠮ᠃ ᠡᠬᠦᠨ ᠳᠤ᠄

① ᠦᠰᠦ ᠪᠠᠨ ᠨᠠᠷᠠᠨ ᠳᠤ ᠬᠡᠮᠳᠦᠬᠦ ᠠᠴᠠ ᠬᠠᠮᠠᠭᠠᠯᠠᠭᠠᠷᠠᠢ᠂ ᠪᠤᠯᠬᠤ ᠶᠢᠨ ᠲᠤᠳᠤᠷ ᠎ᠠ ᠭᠠᠳᠠᠭᠰᠢ ᠪᠠᠨ ᠭᠠᠷᠬᠤ ᠪᠦᠷᠢ ᠳᠡᠭᠡᠨ ᠲᠤᠯᠤᠭᠠᠢ ᠪᠠᠨ ᠨᠠᠷᠠᠨ ᠤ ᠲᠤᠶᠠᠭᠠᠨ ᠠᠴᠠ ᠬᠠᠯᠬᠠᠯᠠᠭᠠᠷᠠᠢ᠃

② ᠦᠰᠦ ᠬᠠᠳᠠᠭᠠᠭᠴᠢ ᠬᠡᠷᠡᠭᠯᠡᠬᠦ ᠠᠴᠠ ᠠᠯᠢ ᠪᠤᠯᠬᠤ ᠶᠢᠨ ᠲᠤᠲᠤᠷ᠎ᠠ ᠵᠠᠶᠢᠯᠠᠰᠬᠢᠬᠦ ᠬᠡᠷᠡᠭᠳᠡᠢ᠂ ᠦᠰᠦᠨ ᠤ ᠲᠤᠮᠤ ᠰᠠᠮ ᠢᠶᠠᠷ ᠦᠰᠦ ᠪᠠᠨ ᠰᠠᠮᠨᠠᠭᠠᠷᠠᠢ᠃

③ ᠨᠠᠷᠬᠢᠯ ᠤᠨ ᠲᠤᠰᠤ ᠪᠠᠷ ᠬᠤᠶᠢᠬ᠎ᠠ ᠪᠠᠨ ᠲᠤᠭᠳᠠᠮᠠᠯ ᠬᠤᠭᠤᠴᠠᠭ᠋ ᠎ᠠ ᠲᠠᠢ ᠨᠤᠬᠤᠯᠠᠵᠤ ᠪᠠᠢ᠃

④ ᠬᠤᠭᠤᠯᠠ ᠬᠦᠨᠡᠰᠦᠨ ᠳᠡᠭᠡᠨ ᠴᠠᠭᠠᠨ ᠨᠤᠭᠤᠭ᠎ᠠ᠂ ᠴᠡᠴᠡᠭᠳᠦ ᠨᠤᠭᠤᠭ᠎ᠠ᠂ ᠪᠤᠶᠢᠯᠠᠰᠤ᠂ ᠯᠤᠤᠪᠠᠨᠭ᠌ ᠤᠨ ᠰᠢᠬᠦᠰᠦ ᠵᠡᠷᠬᠡ ᠶᠢ ᠢᠯᠡᠬᠦᠦ ᠰᠢᠭ ᠤᠷᠤᠭᠤᠯᠤᠭᠠᠷᠠᠢ᠃