ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤ ꯄꯥꯝꯕꯩꯁꯤꯡꯁꯨ ꯊꯤꯔꯤꯕ꯭ꯔꯥ? ꯃꯔꯨꯞ ꯑꯃꯅꯥ ꯅꯉꯣꯟꯗꯥ ꯍꯥꯌꯕꯤꯔꯝꯂꯒꯅꯤ, "ꯗꯨꯗ, ꯅꯉꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯅꯠꯔꯒꯥ ꯑꯅꯤꯗꯥ ꯆꯥꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ ꯅꯉꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯍꯟꯊꯔꯛꯀꯅꯤ꯫" ꯃꯁꯤꯒꯤ ‘ꯔꯣꯖꯥ’ ꯅꯠꯔꯒꯥ ‘ꯔꯣꯖꯥ’ ꯑꯁꯤ ꯍꯧꯖꯤꯛ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯑꯣꯏꯔꯦ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯇꯧꯏ, ꯑꯇꯣꯞꯄꯥ ꯈꯔꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯂꯧꯊꯣꯛꯅꯕꯥ, ꯍꯥꯌꯕꯗꯤ ‘ꯗꯤꯇꯣꯛꯁ’ ꯇꯧꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯙꯔꯝꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯃꯔꯃꯁꯤꯡꯗꯁꯨ ꯇꯧꯏ꯫ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯈꯉꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯔꯣꯖꯥ ꯇꯧꯕꯒꯤ ꯐ꯭ꯂꯤꯞ ꯁꯥꯏꯗ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯜꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯅꯤꯔꯛ ꯈꯅꯒꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯐꯪꯂꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯁꯤ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯉꯃꯗꯕꯥ ꯌꯥꯏ꯫
ꯈꯅꯕꯤꯌꯨ, ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯍꯧꯗꯅꯥ ꯆꯥꯕꯥ ꯊꯀꯄꯥ ꯂꯦꯄꯈꯤꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ‘ꯑꯣꯍ, ꯆꯥꯅꯕꯥ ꯋꯥꯠꯄꯅꯤ’ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ꯫ ꯃꯁꯤ ‘ꯁ꯭ꯇꯥꯔꯚꯦꯁꯟ ꯃꯣꯗ’ꯗꯥ ꯆꯠꯄꯒꯥ ꯃꯥꯟꯅꯩ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯏꯅꯔꯖꯤ ꯀꯟꯖꯔꯕꯦꯁꯟ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯩ꯫ ꯃꯗꯨꯒꯤꯗꯃꯛꯇꯥ ꯃꯁꯤꯅꯥ ꯇꯧꯔꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯕꯀꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯅꯕꯅꯤ , ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯏꯅꯔꯖꯤ ꯃꯩ ꯊꯥꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯅꯤ꯫
ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤ ꯆꯥꯗꯅꯥ ꯆꯠꯂꯒꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯆꯥꯕꯥ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯔꯤ ꯑꯣꯏꯒꯅꯤ? ꯑꯗꯨꯒꯨꯝꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯦꯇꯥꯕꯣꯂꯤꯖꯝ ꯑꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨ ꯃꯍꯧꯁꯥꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯐꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯅꯕꯥ ꯍꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯐꯜ ꯑꯗꯨ? ꯅꯍꯥꯛꯅꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯦ, ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯌꯥꯏ!
ꯑꯇꯣꯞꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉꯍꯥꯃꯗꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯂꯦꯄꯈ꯭ꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉꯍꯥꯃꯗꯕꯥ ꯑꯗꯨ ꯁꯔꯨꯛ ꯑꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯤꯄꯜ ꯑꯣꯏꯔꯀꯏ꯫ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯅꯥ ꯆꯥꯕꯥ ꯍꯧꯔꯀꯏ꯫ ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯗꯁꯨ ꯃꯁꯤꯃꯛ ꯊꯣꯀꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯕꯁꯨ, ꯃꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏ꯫
ꯃꯔꯨꯄꯁꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ‘ꯗꯤꯇꯣꯛꯁ’ ꯇꯧꯅꯕꯥ ꯑꯈꯟꯅꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯃꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯂꯤꯚꯔ ꯑꯃꯁꯨꯡ ꯀꯤꯗꯅꯤꯒꯨꯝꯕꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯊꯕꯛ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯐꯖꯅꯥ ꯇꯧꯏ꯫
ꯔꯣꯖꯥꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯀꯔꯤꯅꯣ?
‘ꯔꯣꯖꯥ’ꯒꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯈꯂꯁꯤꯡ ꯂꯩ꯫ ꯃꯦꯊꯗ ꯈꯔꯅꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯆꯥꯒꯨꯝꯕꯥ ꯂꯤꯛꯌꯨꯏꯗꯁꯤꯡ ꯈꯛꯇꯃꯛ ꯊꯀꯄꯥ ꯌꯥꯍꯜꯂꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯊꯗꯁꯤꯡꯅꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯊꯤꯡꯗꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤ꯫
| ꯔꯣꯖꯥ ꯇꯧꯕꯒꯤ ꯃꯑꯣꯡ꯫ | ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ... |
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| ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯥ꯫ | ꯏꯁꯤꯡ, ꯆꯥ ꯅꯠꯠꯔꯒꯥ ꯖꯨꯁꯒꯨꯝꯕꯥ ꯂꯤꯛꯌꯨꯏꯗ ꯈꯛꯇꯃꯛ ꯊꯀꯎ꯫ ꯑꯀꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯠꯇꯥ ꯆꯥꯔꯣꯏꯗꯕꯅꯤ꯫ |
| ꯀꯦꯂꯣꯔꯤꯒꯤ ꯑꯊꯤꯡꯕꯥ ꯊꯝꯕꯥ꯫ | ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯥꯕꯥ ꯂꯦꯄꯈꯤꯗꯦ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯀꯦꯂꯣꯔꯤ ꯏꯅꯇꯦꯛ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯊꯝꯃꯤ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, 500-600)꯫ |
| ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯥ꯫ | ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯄꯥꯝꯕꯩ ꯀꯌꯥ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯃꯤꯡ ꯆꯠꯄꯥ ꯑꯃꯗꯤ ꯅꯣꯡꯃꯗꯥ ꯄꯨꯡ ꯱꯶ ꯔꯣꯝ ꯔꯣꯖꯥ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯄꯨꯡ ꯸ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯥꯕꯥ (꯱꯶:꯸ꯒꯤ ꯃꯑꯣꯡ) ꯑꯁꯤꯅꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯊꯗ ꯑꯃꯗꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯨꯃꯤꯠ 5ꯅꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ 2ꯅꯤꯒꯤ ꯑꯣꯏꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯊꯤꯡꯕ (5:2 ꯗꯥꯏꯠ) ꯑꯁꯤꯅꯤ꯫ |
ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯁꯥꯐꯕꯔꯥ?
ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯍꯜ ꯑꯃꯒꯤꯗꯃꯛ ꯅꯨꯃꯤꯠ ꯑꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯍꯨꯝꯅꯤ ꯔꯣꯖꯥ ꯇꯧꯕꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ, ꯑꯗꯨꯕꯨ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯗꯤ ꯂꯩ: ꯅꯍꯥꯛꯅꯥ ꯏꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯗꯤꯍꯥꯌꯗ꯭ꯔꯦꯁꯟ ꯂꯩꯍꯟꯗꯅꯕꯥ꯫
ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ, ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯒꯤ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯂꯩꯔꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ:
- ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯤꯠ ꯎꯗꯕꯥ꯫
- ꯈꯣꯉ ꯍꯥꯝꯕ ꯌꯥꯗꯕ
- ꯗꯤꯍꯥꯌꯗ꯭ꯔꯦꯁꯟ ꯂꯩꯕꯥ꯫
- ꯅꯣꯡꯖꯨ-ꯅꯨꯡꯁꯥꯒꯤ ꯐꯤꯚꯝ ꯁꯣꯀꯍꯟꯗꯕꯥ꯫
ꯍꯥꯌꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ!
ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯊꯕꯛ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯉꯃꯗꯦ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯥꯌꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯔꯣꯖꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯤꯡꯒꯗꯕꯅꯤ꯫
- ꯃꯤꯔꯣꯜꯂꯤꯕꯤ ꯑꯃꯁꯨꯡ ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯃꯥꯁꯤꯡ꯫
- ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ, ꯅꯠꯠꯔꯒꯥ ꯀꯤꯗꯅꯤꯒꯤ ꯂꯥꯌꯅꯥꯒꯨꯝꯕꯥ ꯀ꯭ꯔꯣꯅꯤꯛ ꯂꯥꯌꯅꯥ ꯑꯃꯍꯦꯛꯇꯅꯥ ꯅꯥꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ꯫
- ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ꯫
- ꯇꯣꯗꯜ ꯑꯃꯁꯨꯡ ꯅꯍꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯉꯥꯡꯁꯤꯡ꯫
ꯔꯤꯁꯔꯆ ꯈꯔꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯅꯥ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯖꯃꯥꯒꯨꯝꯕꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯈꯔꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯧꯖꯤꯀꯁꯨ ꯔꯤꯁꯔꯆꯀꯤ ꯇꯥꯉ꯭ꯀꯛꯇꯥ ꯂꯩꯔꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯆꯦꯠꯄꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯠꯇꯥ ꯂꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯊꯣꯛꯂꯤ꯫
ꯖꯨꯁ ꯈꯛꯇꯃꯛ ꯊꯀꯄꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯁꯨ ꯌꯦꯡꯁꯤ꯫
ꯃꯁꯤꯁꯨ ꯍꯧꯖꯤꯛ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯔꯦ꯫ ꯅꯍꯥꯛꯅꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯗꯨ ꯖꯨꯁꯔ ꯑꯃꯗꯥ ꯊꯝꯂꯒꯥ ꯃꯗꯨꯗꯒꯤ ꯊꯣꯀꯄꯥ ꯖꯨꯁ ꯑꯗꯨ ꯈꯛꯇꯃꯛ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯀꯏ, ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ 10ꯅꯤ ꯊꯀꯏ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯕ꯭ꯂꯦꯟꯗ ꯇꯧꯗꯨꯅꯥ ꯁꯦꯝꯕꯥ ꯁ꯭ꯃꯨꯗꯤ ꯑꯃꯒꯥ ꯈꯦꯠꯅꯩ꯫ ꯃꯔꯃꯗꯤ ꯖꯨꯁ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯑꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯐꯤꯕꯔ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯧꯊꯣꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯠꯄꯥ ꯑꯅꯤꯃꯛ ꯂꯩ꯫
| ꯀꯥꯟꯅꯕꯁꯤꯡ | ꯔꯤꯁ꯭ꯀꯁꯤꯡ꯫ |
|---|---|
| ꯃꯁꯤꯅꯥ ꯒꯠꯇꯥ ꯀꯥꯟꯅꯔꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ (ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯋꯥꯈꯜꯂꯣꯅꯁꯤꯡ ꯂꯩ)꯫ | ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯗꯥ ꯍꯟꯖꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯛꯀꯅꯤ꯫ |
| ꯎꯍꯩ-ꯋꯥꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯕꯥ ꯄꯥꯃꯗꯕꯁꯤꯡꯒꯤꯗꯃꯛ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯐꯪꯅꯕꯒꯤ ꯂꯥꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ | ꯄ꯭ꯔꯣꯇꯤꯅꯒꯤ ꯑꯋꯥꯠꯄꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯖꯨꯁꯁꯤꯡꯗꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫ |
| ꯍꯀꯆꯥꯡꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯐꯪꯕꯥ ꯉꯝꯃꯤ꯫ | ꯑꯩꯍꯥꯛ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯏ, ꯑꯃꯁꯨꯡ ꯄꯨꯟꯁꯤ ꯂꯩꯇꯕꯥ . |
| ꯖꯨꯁ ꯊꯀꯄꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯗꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯍꯅꯕꯥ ꯌꯥꯏ꯫ |
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯅꯧꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯍꯦꯛꯇꯕꯨ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯔꯣꯖꯥꯒꯨꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯤ꯫
ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯗꯥꯏꯑꯦꯇꯤꯁꯤꯌꯥꯟ ꯑꯃꯒꯥ ꯎꯅꯅꯕꯥ ꯔꯤꯐꯔꯦꯜ ꯑꯃꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯆꯨꯅꯕꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯥꯅꯕꯥ ꯊꯧꯔꯥꯡ ꯑꯃꯥ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯔꯣꯖꯥ ꯇꯧꯕꯗꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯔꯃꯦꯜ ꯗꯥꯏꯠ ꯑꯃꯗꯥ ꯍꯟꯖꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫
- ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ‘ꯗꯤꯇꯣꯛꯁ’ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯑꯈꯟꯅꯕꯥ ꯃꯦꯊꯗ ꯑꯃꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯂꯤꯚꯔ ꯑꯃꯁꯨꯡ ꯀꯤꯗꯅꯤꯒꯨꯝꯕꯥ ꯑꯣꯔꯒꯥꯅꯁꯤꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯊꯕꯛ ꯑꯁꯤ ꯇꯧꯏ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯗꯤꯍꯥꯌꯗ꯭ꯔꯦꯁꯟ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
- ꯃꯤꯔꯣꯜꯂꯤꯕꯤ ꯃꯃꯥꯁꯤꯡ, ꯀ꯭ꯔꯣꯅꯤꯛ ꯂꯥꯌꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ, ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯔꯣꯖꯥ ꯇꯧꯕꯗꯒꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯥꯄꯊꯣꯛꯀꯗꯕꯅꯤ꯫
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