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🎂 — | ♂/♀ M/F | ⚖️ — kg | 📏 — cm | BMI — | 👟 —
⚡ 88%
🩺 Healthy weight management

ꯑꯐꯕꯥ ꯁ꯭ꯅꯦꯛ ꯵ ꯑꯃꯁꯨꯡ ꯊꯣꯛꯇꯅꯕꯥ ꯁ꯭ꯅꯦꯛ ꯵ (ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯁ꯭ꯅꯦꯛ)

MBBS
Medically Reviewed by MBBS ✓ Medically Reviewed
📅 Updated: Jul 15, 2026 • ⏱ 7 min read • Editorial Policy
ꯑꯐꯕꯥ ꯁ꯭ꯅꯦꯛ ꯵ ꯑꯃꯁꯨꯡ ꯊꯣꯛꯇꯅꯕꯥ ꯁ꯭ꯅꯦꯛ ꯵ (ꯍꯀꯆꯥꯡ ꯐꯕꯥ ꯁ꯭ꯅꯦꯛ)
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ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯃꯤꯗꯥꯡꯋꯥꯏꯔꯝ ꯅꯨꯃꯤꯗꯥꯡꯋꯥꯏꯔꯝ ꯆꯥꯛ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯈꯔꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯦ, ꯅꯠꯇꯦ? ꯅꯠꯔꯒꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯃꯤꯗꯥꯡꯋꯥꯏꯔꯃꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯈꯔꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉꯍꯥꯃꯗꯕꯥ ꯐꯥꯑꯣꯏ꯫ ꯃꯇꯝ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯄꯤꯀꯄꯥ ‘ꯁ꯭ꯅꯦꯛ’ ꯑꯃꯥ ꯆꯥꯕꯥ ꯌꯥꯔꯦ꯫ ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯁ꯭ꯅꯦꯛ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯗꯦ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ (ꯇꯥꯏꯞ 2 ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ) ꯅꯠꯠꯔꯒꯥ ꯑꯣꯕꯦꯁꯤꯇꯤꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯅꯤꯔꯛ ꯈꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯑꯐꯕꯥ ꯁ꯭ꯅꯦꯛ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯄ꯭ꯔꯣꯇꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯐꯥꯏꯕꯔ , ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯃꯛ ꯄꯤꯒꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐꯥꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯍꯥꯄꯆꯤꯟꯗꯅꯥ ꯑꯐꯕꯥ ꯑꯦꯅꯔꯖꯤꯒꯤ ꯁꯣꯔꯁ ꯑꯃꯁꯨ ꯄꯤꯒꯗꯕꯅꯤ꯫ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯗꯥ ꯅꯨꯄꯤ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯀꯦꯂꯣꯔꯤ 100-150ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯄꯥ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯦꯂꯣꯔꯤ 200 ꯐꯥꯎꯕꯥ ꯌꯥꯎꯒꯗꯕꯅꯤ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯔꯤꯐꯥꯏꯟ ꯇꯧꯔꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯁ꯭ꯅꯦꯀꯁꯤꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯒꯤꯗꯃꯛꯇꯥ ꯀꯔꯤ ꯁ꯭ꯅꯦꯀꯁꯤꯡ ꯑꯐꯕꯥ ꯑꯣꯏꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯝꯕꯥ ꯁ꯭ꯅꯦꯀꯁꯤꯡ ꯑꯩꯈꯣꯌꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯊꯤꯡꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫

⚡ Interactive Clinical Tool
⚡

TDEE Calculator

Calculate the number of calories needed per day to lose, gain or maintain weight

Open Interactive Calculator →

ꯍꯀꯆꯥꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁ꯭ꯅꯦꯀꯁꯤꯡ ꯵꯫

ꯃꯈꯥꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯀꯤꯕꯥ ꯂꯩꯇꯅꯥ ꯆꯥꯕꯥ ꯌꯥꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯔꯥ ꯄꯤꯔꯤ꯫

1. ꯎꯍꯩꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯥꯅꯕꯥ ꯕꯤꯟ ꯗꯤꯞ ꯑꯃꯥ꯫

ꯑꯩꯈꯣꯌꯒꯤ ꯌꯨꯃꯗꯥ ꯐꯖꯅꯥ ꯐꯪꯂꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯂꯥꯂꯍꯧꯒꯨꯝꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯗꯣꯝꯅꯥ ꯁꯦꯟꯗꯣꯡ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯥ ꯁꯦꯝꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯕꯨ ‘ꯕꯤꯟ ꯗꯤꯞ’ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯆꯨꯝꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤ ꯁꯉ꯭ꯒꯣꯃꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯕꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯁꯦꯝꯕꯥ ꯄꯦꯁ꯭ꯠ ꯑꯃꯅꯤ꯫

ꯁꯉ꯭ꯒꯣꯃꯗꯥ ꯐꯥꯏꯕꯔ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯅꯒꯤ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ, ꯁꯉ꯭ꯒꯣꯝ ꯑꯁꯤ ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ DASH ꯗꯥꯏꯇꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯅꯤ꯫

ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯁꯦꯝꯕꯒꯦ: ꯂꯣ-ꯁꯣꯜꯇ ꯆꯤꯀꯄꯤꯁ/ ꯕꯤꯟ ꯀꯞ 1/4 ꯂꯧꯗꯨꯅꯥ, ꯃꯈꯣꯌꯗꯨ ꯌꯨꯃꯗꯥ ꯁꯦꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯣ-ꯁꯣꯜꯇ ꯆꯤꯀꯟ ꯕ꯭ꯔꯣꯊ ꯈꯔꯥ ꯌꯥꯎꯕꯥ ꯐꯨꯗ ꯄ꯭ꯔꯣꯁꯦꯁꯔ ꯑꯃꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯐꯥꯎꯕꯥ ꯕ꯭ꯂꯦꯟꯗ ꯇꯧ꯫ ꯑꯗꯨꯗꯒꯤ ꯗꯤꯞ ꯑꯁꯤ ꯀꯦꯔꯣꯁꯤꯟ, ꯀꯀꯆꯤꯡ, ꯑꯃꯁꯨꯡ ꯁꯦꯂꯦꯔꯤꯒꯨꯝꯕꯥ ꯑꯀꯪꯕꯥ ꯚꯦꯖꯤꯇꯦꯕꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫

꯲.ꯑꯣꯇꯃꯤꯜ ꯇꯧꯕꯥ꯫

ꯀꯅꯥꯅꯥ ꯍꯥꯌꯈꯤ ꯃꯗꯨꯗꯤ ꯑꯣꯠ ꯑꯁꯤ ꯑꯌꯨꯛꯀꯤ ꯆꯥꯛꯂꯦꯟ ꯈꯛꯇꯒꯤꯅꯤ? ꯑꯣꯠ ꯑꯁꯤ ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

ꯍꯟꯗꯛꯀꯤ ꯊꯤꯖꯤꯅꯕꯒꯤ ꯊꯕꯛ ꯑꯃꯅꯥ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯥ ꯗꯥꯏꯕꯦꯇꯤꯁ, ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ, ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ ꯍꯥꯌꯕꯥ ꯈꯉꯂꯦ꯫ ꯑꯣꯠꯇꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯔꯕꯁꯨ , ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯐꯕꯥ ꯃꯈꯂꯒꯤ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯅꯤ꯫

ꯑꯣꯀꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯗꯒꯤ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯒ꯭ꯂꯨꯀꯣꯖ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯂꯒꯨꯝꯕꯥ ꯐꯥꯏꯕꯔ ꯐ꯭ꯔꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯆꯥꯔꯕꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯑꯃꯁꯨꯡ ꯏꯅꯁꯨꯂꯤꯅꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯛꯀꯅꯤ꯫

ꯑꯗꯨꯕꯨ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯁ꯭ꯇꯣꯔꯗꯥ ꯌꯣꯅꯕꯥ ‘ꯏꯟꯁꯇꯦꯟꯇ ꯑꯣꯠꯃꯤꯜ’ ꯄꯦꯀꯦꯠꯁꯤꯡ ꯑꯁꯤ ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯐꯕꯥ ꯅꯠꯇꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯣꯀꯁꯤꯡꯗꯥ ꯆꯤꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯁꯉ꯭ꯒꯣꯝ ꯍꯥꯄꯆꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯀꯥꯖꯨ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯂꯃꯟꯗꯒꯨꯝꯕꯥ ꯅꯠ ꯈꯔꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫

꯳.ꯅꯟ-ꯐꯦꯠ ꯒ꯭ꯔꯤꯛ ꯌꯣꯒꯔ꯫

ꯃꯁꯤꯗꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐꯥꯑꯣꯒꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯒꯗꯕꯥ ꯒ꯭ꯔꯤꯛ ꯌꯣꯒꯔ ꯃꯈꯜ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ, ꯀꯞ ꯑꯃꯗꯥ (ꯃꯍꯧꯁꯥꯅꯥ ꯑꯣꯎꯟꯁ 5.3) ꯄ꯭ꯔꯣꯇꯤꯟ ꯒ꯭ꯔꯥꯝ 12 ꯑꯃꯁꯨꯡ 24ꯒꯤ ꯃꯔꯛꯇꯥ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯔꯤ ꯑꯁꯤꯁꯨ ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔꯒꯤꯗꯃꯛꯇꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ DASH ꯗꯥꯏꯇꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫

4. ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯆꯦꯡꯒꯤ ꯁ꯭ꯇꯤꯛ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯧꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯥ꯫

ꯃꯁꯤ ꯃꯇꯝ ꯀꯨꯏꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯊꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯆꯧꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯀꯦꯂꯁꯤꯌꯝ ꯑꯃꯁꯨꯡ ꯚꯤꯇꯥꯃꯤꯟ ꯁꯤꯒꯤ ꯑꯐꯕꯥ ꯗꯣꯖ ꯑꯃꯥ ꯄꯤ, ꯃꯁꯤꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯒ꯭ꯔꯥꯝ 8 ꯑꯃꯁꯨꯡ ꯐꯤꯕꯔ ꯒ꯭ꯔꯥꯝ 4ꯁꯨ ꯌꯥꯎꯏ꯫ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯁ꯭ꯠꯔꯤꯡ ꯆꯦꯡ ꯁ꯭ꯇꯤꯛ ꯑꯁꯤ ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤ ꯀꯞ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯩꯕꯥ ꯑꯐꯕꯥ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯅꯤ꯫

꯵.ꯄꯤꯁ꯭ꯇꯥꯆꯤꯑꯣꯁ꯫

ꯄꯤꯁ꯭ꯇꯦꯆ ꯑꯁꯤ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯣꯅꯣꯑꯅꯁꯦꯆꯨꯔꯦꯇꯦꯗ ꯐꯦꯇꯤ ꯑꯦꯁꯤꯗ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯕꯥ ꯅꯠ ꯃꯈꯜ ꯑꯃꯅꯤ . ꯐꯦꯠ ꯃꯈꯜ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯁ꯭ꯇꯣꯔꯗꯒꯤ ꯄꯤꯁ꯭ꯇꯥꯁꯤꯡ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯗꯨ ꯁꯦꯜ ꯑꯗꯨ . ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯁꯦꯜ ꯂꯧꯊꯣꯛꯇꯨꯅꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯥꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯏ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯥꯡꯗꯥ ꯁꯦꯂꯒꯤ ꯈꯣꯉꯎꯞ ꯑꯗꯨ ꯎꯕꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯜꯂꯤ, "ꯃꯁꯤ ꯃꯇꯤꯛ ꯆꯥꯕꯅꯤ꯫" ꯑꯩꯈꯣꯌꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯄꯤꯁ꯭ꯇꯥꯆ ꯴꯹ ꯆꯥꯕꯥ ꯌꯥꯏ, ꯃꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ ꯱꯰꯰ꯅꯤ꯫

ꯑꯐꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯅꯤ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯥ꯫
ꯕꯤꯟ ꯗꯤꯞ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ꯫ ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
ꯑꯣꯠꯄꯤ-ꯅꯩꯕꯤꯕꯥ꯫ ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯍꯟꯊꯍꯜꯂꯤ꯫
ꯒ꯭ꯔꯤꯛ ꯌꯣꯒꯔ꯫ ꯃꯁꯤꯗꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯐꯤꯚꯝ ꯑꯃꯥ ꯄꯤ꯫
ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ꯄ꯭ꯔꯣꯇꯤꯟ, ꯐꯥꯏꯕꯔ ꯑꯃꯁꯨꯡ ꯚꯤꯇꯥꯃꯤꯟ ꯁꯤꯒꯤ ꯑꯐꯕꯥ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯅꯤ꯫
ꯄꯤꯁ꯭ꯇꯥꯆꯤꯑꯣ꯫ ꯀꯥꯟꯅꯔꯕꯥ ꯐꯦꯇꯤ ꯑꯦꯁꯤꯗꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯍꯟꯊꯍꯜꯂꯤ꯫

ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯤꯡꯅꯕꯥ ꯁ꯭ꯅꯦꯛ ꯃꯈꯜ ꯵꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯆꯤ ꯑꯣꯏꯔꯕꯁꯨ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯠꯇꯦ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯆꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯆꯥꯔꯣꯏꯗꯕꯅꯤ꯫

꯱.ꯑꯂꯨꯒꯤ ꯆꯦꯡ꯫

ꯅꯍꯥꯛꯅꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉꯍꯥꯃꯗꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯥꯂꯨꯒꯤ ꯆꯦꯡ ꯄꯦꯀꯦꯠ ꯑꯃꯥ ꯌꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯚꯦꯜꯌꯨ ꯑꯃꯠꯇꯥ ꯄꯤꯗꯦ꯫ ꯃꯈꯣꯌꯗꯥ ꯁꯣꯗꯤꯌꯝ, ꯅꯠꯠꯔꯒꯥ ꯁꯣꯜꯇ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ . ꯃꯈꯣꯌ ꯑꯁꯤ ꯄ꯭ꯔꯣꯇꯤꯅꯁꯨ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯐꯤꯕꯔ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫

꯲.ꯀ꯭ꯔꯦꯀꯔꯁꯤꯡ꯫

ꯀ꯭ꯔꯦꯀꯔꯁꯤꯡꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯦ꯫ ꯐꯥꯏꯕꯔ ꯅꯦꯝꯕꯥ, ꯁꯣꯜꯇ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯄꯤꯔꯣꯏ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯍꯜꯂꯣꯏ꯫ ꯑꯗꯨꯕꯨ ꯀ꯭ꯔꯦꯀꯔ ꯈꯔꯗꯤ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯗꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛꯇꯥ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯆꯦꯡ ꯈꯔꯥ ꯊꯃꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯐꯠꯇꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯗꯒꯤ ꯑꯐꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯃꯗꯥ ꯑꯣꯟꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

꯳.ꯒ꯭ꯔꯦꯅꯣꯂꯥ ꯕꯥꯔ (ꯒ꯭ꯔꯦꯅꯣꯂꯥ ꯅꯠꯔꯒꯥ ꯁꯤꯔꯤꯑꯦꯜ ꯕꯥꯔ) ꯳.

ꯑꯆꯨꯝꯕꯅꯤ, ꯌꯥꯝꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩ ꯍꯥꯌꯅꯥ ꯂꯥꯑꯣꯊꯣꯀꯄꯥ ꯒ꯭ꯔꯦꯅꯣꯂꯥ ꯕꯥꯔꯁꯤꯡ ꯂꯩꯔꯤ . ꯑꯗꯨꯕꯨ ꯀꯩꯊꯦꯂꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯕꯥꯔ ꯑꯌꯥꯝꯕꯗꯤ "ꯐꯦꯠ, ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯀꯤ ꯑꯐꯕꯥ ꯃꯤꯛꯁ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯍꯥꯌꯔꯤ, ꯁ꯭ꯠꯔꯦꯠ-ꯑꯞ ꯀꯥꯔꯕꯣꯟ ꯕꯣꯝꯕꯨ , ꯐꯥꯏꯕꯔ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯌꯥꯑꯣꯗꯕꯥ꯫" ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯆꯥꯕꯥ ꯄꯨꯡ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯒꯅꯤ꯫

꯴.ꯄ꯭ꯔꯦꯠꯖꯦꯂꯁꯤꯡ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯔꯦꯠꯖꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯩ ꯁ꯭ꯅꯦꯀꯁꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ‘ꯁꯦꯐ’ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯕꯗꯤ, ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯈꯣꯌꯗꯥ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯗꯥ ꯃꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯚꯦꯜꯌꯨ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯇꯁꯦꯡꯕꯗꯤ, ꯄ꯭ꯔꯦꯠꯖꯦꯜ ꯑꯎꯟꯁ ꯑꯃꯥ ꯆꯥꯕꯅꯥ ꯑꯥꯂꯨꯒꯤ ꯆꯦꯡ ꯑꯎꯟꯁ ꯑꯃꯥ ꯆꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯗꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯊꯣꯀꯍꯜꯂꯤ ꯍꯥꯌꯕꯥ ꯈꯉꯂꯦ꯫

꯵.ꯀꯦꯂꯣꯔꯤ ꯱꯰꯰ ꯌꯥꯑꯣꯕꯥ ꯀꯨꯀꯤ ꯁ꯭ꯅꯦꯛ ꯄꯦꯀꯁꯤꯡ꯫

ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯇꯣꯔꯗꯒꯤ ꯂꯧꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯥꯡ ꯑꯗꯨꯁꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯏ꯫ ꯑꯗꯨꯕꯨ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯆꯥꯕꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯍꯟꯗꯦ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯗꯦ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯋꯥꯏꯇꯦꯞ ꯑꯃꯁꯨꯡ ꯆꯤꯅꯤꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯃꯈꯣꯌꯗꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯑꯃꯁꯨꯡ ꯐꯤꯕꯃꯁꯨ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫

ꯐꯠꯇꯕꯥ ꯁ꯭ꯅꯦꯛ ꯑꯗꯨ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ꯫
ꯑꯥꯂꯨꯒꯤ ꯆꯦꯡ꯫ ꯁꯣꯗꯤꯌꯝ (ꯁꯣꯜꯇ) ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯃꯒꯨꯟ ꯂꯩꯇꯦ꯫
ꯀ꯭ꯔꯦꯀꯔꯁꯤꯡ꯫ ꯐꯥꯏꯕꯔ ꯅꯦꯝꯕꯥ, ꯁꯣꯗꯤꯌꯝ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯃꯆꯠ-ꯁꯥꯖꯠ ꯁꯣꯟꯊꯕꯥ ꯉꯃꯗꯦ꯫
ꯒ꯭ꯔꯦꯅꯣꯂꯥ ꯕꯥꯔ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫
ꯄ꯭ꯔꯦꯠꯖꯦꯂꯁꯤꯡ꯫ ꯃꯁꯤꯗꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯚꯦꯜꯌꯨ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
ꯀꯦꯂꯣꯔꯤ ꯱꯰꯰ ꯌꯥꯑꯣꯕꯥ ꯀꯨꯀꯤꯁꯤꯡ꯫ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯉꯧꯕꯥ ꯃꯆꯨꯒꯤ ꯐꯤꯔꯥꯂꯅꯥ ꯁꯦꯝꯕꯥ꯫ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯁ꯭ꯅꯦꯛ ꯑꯃꯥ ꯈꯅꯕꯗꯥ, ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯥꯏꯕꯔ ꯌꯥꯎꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯈꯜꯂꯨ . ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
  • ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯤꯅꯤ, ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯔꯤꯐꯥꯏꯟꯅꯥ ꯁꯦꯝꯕꯥ ꯁ꯭ꯅꯦꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫
  • ꯁ꯭ꯇꯣꯔꯗꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨꯗꯥ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯁꯣꯗꯤꯌꯝ (ꯂꯣꯟ) ꯀꯌꯥ ꯌꯥꯎꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯤꯌꯨ꯫
  • ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯥꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯇꯥꯕꯤꯌꯨ꯫ ꯃꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯈꯥꯌꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯌꯨꯃꯗꯥ ꯊꯝꯃꯨ꯫
  • ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯍꯥꯏ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫
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