ꯃꯊꯪꯒꯤ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯄꯤꯡ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯄꯣꯠꯂꯃꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯁꯣꯄꯤꯡ ꯀꯥꯔꯠꯇꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯀꯥꯑꯣꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯐꯥꯏꯕꯔ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯐꯤꯕꯔ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯃꯜ ꯂꯩ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯐꯥꯏꯕꯔꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯔꯤꯕꯥ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, (LDL) ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ , ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯍꯀꯁꯦꯜ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯗꯥ ꯈꯔꯥ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯋꯥꯈꯜ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯆꯥꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯅꯥ, ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯕꯥ, ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
ꯑꯍꯥꯅꯕꯗꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯒꯤ ꯃꯔꯃꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫
ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯑꯁꯤ ꯐꯤꯕꯔ ꯐꯪꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯀꯔꯤ ꯍꯥꯄꯆꯤꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯃꯈꯂꯁꯤꯡ꯫
ꯑꯦꯄꯜ, ꯕꯦꯅꯥ, ꯑꯣꯔꯦꯟꯖ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤꯒꯨꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 3ꯗꯒꯤ 4 ꯐꯥꯎꯕꯥ ꯐꯤꯕꯔ ꯌꯥꯎꯏ꯫ ꯑꯦꯄꯜ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯈꯣꯌꯗꯨ ꯈꯣꯡꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯆꯥꯒꯗꯕꯅꯤ , ꯃꯔꯃꯗꯤ ꯈꯣꯡꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯐꯤꯕꯔ ꯌꯥꯎꯏ꯫ ꯔꯥꯁꯕꯦꯔꯤꯅꯥ ꯀꯞ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯐꯤꯕꯔ ꯒ꯭ꯔꯥꯝ ꯸ ꯄꯤꯗꯨꯅꯥ ꯀꯝꯄꯤꯇꯤꯁꯟ ꯑꯁꯤ ꯐꯖꯅꯥ ꯃꯥꯏ ꯄꯥꯀꯏ꯫
ꯑꯩꯈꯣꯌꯒꯤ ꯂꯩꯕꯥꯛ ꯑꯁꯤꯗꯥ ꯌꯥꯝꯅꯥ ꯇꯣꯏꯅꯥ ꯎꯕꯥ ꯐꯪꯂꯤꯕꯥ ꯑꯥꯝ ꯑꯃꯁꯨꯡ ꯒꯨꯋꯥꯍꯥꯒꯨꯝꯕꯥ ꯃꯍꯩ-ꯃꯔꯣꯡꯁꯤꯡꯗꯁꯨ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ꯫
- ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯑꯥꯝ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯐꯤꯕꯔ ꯒ꯭ꯔꯥꯝ 5 ꯌꯥꯎꯏ꯫
- ꯒꯨꯋꯥꯍꯥꯇꯤ ꯀꯞ ꯑꯃꯗꯥ ꯐꯤꯕꯔꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ, ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 9꯫
- ꯄꯥꯔꯁꯤꯃꯅꯁꯤꯡꯗꯁꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯐꯤꯕꯔ ꯒ꯭ꯔꯥꯝ 6 ꯌꯥꯎꯏ꯫
ꯃꯅꯥꯃꯁꯤꯡ
ꯃꯈꯥꯗꯥ ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯅꯤꯌꯝ ꯑꯃꯥ ꯄꯤꯔꯤ: ꯎꯍꯩ ꯑꯃꯒꯤ ꯃꯆꯨ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯂꯕꯗꯤ ꯃꯗꯨꯗꯥ ꯐꯤꯕꯔ ꯍꯦꯟꯅꯥ ꯌꯥꯎꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯦꯔꯣꯁꯤꯟ, ꯕꯤꯠ, ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯣꯀꯣꯂꯤ ꯑꯁꯤ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯂꯤꯐꯤ ꯒ꯭ꯔꯤꯅꯁꯤꯡꯁꯨ ꯑꯗꯨꯃꯛ ꯑꯣꯏ꯫ ꯀꯦꯜ, ꯁ꯭ꯄꯤꯅꯥꯆ, ꯑꯃꯁꯨꯡ ꯁꯨꯏꯁ ꯆꯥꯔꯗꯒꯨꯝꯕꯥ ꯄꯥꯝꯕꯤꯒꯤ ꯒ꯭ꯔꯤꯅꯁꯤꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯞ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 4ꯒꯤ ꯐꯤꯕꯔ ꯌꯥꯎꯏ꯫ ꯑꯥꯔꯇꯤꯆꯣꯛ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯋꯥꯡꯕꯥ ꯐꯤꯕꯔ ꯂꯩꯕꯥ ꯎꯍꯩꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯆꯥꯡꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ ꯱꯰ ꯌꯥꯑꯣꯏ꯫
ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯥꯂꯨ ꯑꯁꯤꯁꯨ ꯐꯤꯕꯃꯒꯤ ꯑꯐꯕꯥ ꯁꯣꯔꯁ ꯑꯃꯅꯤ꯫ ꯂꯥꯂꯍꯧ, ꯑꯉꯧꯕꯥ ꯑꯥꯂꯨ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯤꯠ ꯑꯥꯂꯨ ꯌꯥꯎꯕꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯑꯥꯂꯨ ꯑꯃꯗꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯈꯣꯡꯎꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯥꯔꯕꯗꯤ ꯐꯤꯕꯔ ꯒ꯭ꯔꯥꯝ 3 ꯍꯦꯟꯅꯥ ꯌꯥꯎꯏ .
| ꯆꯤꯟꯖꯥꯛ | ꯆꯥꯡꯆꯠꯇꯥ ꯐꯥꯏꯕꯔ ꯏꯅꯇꯦꯛ (ꯒ꯭ꯔꯥꯝ) ꯴. | ꯑꯈꯟꯅꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫ |
|---|---|---|
| ꯔꯥꯁꯕꯦꯔꯤꯁꯤꯡ꯫ | ~8g ꯀꯞ ꯑꯃꯗꯥ꯫ | ꯃꯍꯩ-ꯃꯔꯣꯡꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯋꯥꯡꯕꯥ ꯐꯥꯏꯕꯔ ꯀꯟꯇꯦꯟꯇ꯫ |
| ꯒꯨꯋꯥꯍꯥꯇꯤ꯫ | ~9g ꯀꯞ ꯑꯃꯗꯥ꯫ | ꯃꯁꯤ ꯁ꯭ꯔꯤꯂꯉ꯭ꯀꯥꯗꯥ ꯐꯖꯅꯥ ꯐꯪꯕꯥ ꯌꯥꯏ꯫ |
| ꯑꯦꯄꯜ / ꯑꯥꯂꯨ꯫ | ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯑꯃꯗꯥ ~4g꯫ | ꯈꯣꯡꯎꯄꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ . |
| ꯑꯉꯧꯕꯥ ꯃꯆꯨꯒꯤ ꯎꯍꯩꯁꯤꯡ꯫ | ~4g ꯀꯞ ꯑꯃꯗꯥ꯫ | ꯁ꯭ꯄꯤꯅꯥꯆ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫ |
ꯁꯨꯡꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯟꯗ꯭ꯔꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯁꯨ ꯌꯦꯡꯁꯤ꯫
ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯌꯦꯔꯨꯝ ꯑꯁꯤ ꯐꯤꯕꯔꯅꯥ ꯊꯜꯂꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯞ ꯑꯃꯅꯤ꯫
ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯆꯦꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯒ꯭ꯔꯤꯟ ꯕꯤꯟ, ꯑꯃꯁꯨꯡ ꯂꯦꯟꯇꯤꯂꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯌꯨꯞ ꯁꯦꯝꯕꯥ ꯌꯥꯏ, ꯃꯗꯨ ꯁꯂꯥꯗꯇꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯁ꯭ꯇꯤꯝ ꯇꯧꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯇꯧꯕꯒꯨꯝꯅꯥ ꯆꯥꯕꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯂꯤꯒꯨꯃꯁꯤꯡ ꯑꯁꯤ ꯐꯤꯕꯔ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ꯫ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯉꯥ ꯌꯣꯀꯄꯥ ꯍꯟꯊꯔꯛꯂꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫
ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐꯤꯕꯔ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯑꯃꯨꯀꯈꯛꯇꯪ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯥ ꯈꯣꯝꯂꯥꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯤꯌꯨ꯫
ꯕ꯭ꯔꯦꯗ ꯑꯃꯁꯨꯡ ꯁꯤꯔꯤꯑꯦꯜ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯈꯅꯒꯗꯒꯦ?
ꯑꯩꯈꯣꯌꯅꯥ ꯑꯌꯨꯛꯀꯤ ꯆꯥꯛꯂꯦꯅꯗꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯦꯡ, ꯕ꯭ꯔꯦꯗ ꯑꯃꯁꯨꯡ ꯆꯦꯡ ꯃꯈꯂꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯈꯔꯥ ꯆꯦꯀꯁꯤꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
- ꯁꯤꯔꯤꯑꯦꯂꯁꯤꯡ: ꯑꯌꯥꯝꯕꯥ ꯁꯤꯔꯤꯑꯦꯂꯁꯤꯡꯗꯥ ꯐꯤꯕꯔꯒꯤ ꯆꯥꯡ ꯈꯔꯥ ꯌꯥꯎꯔꯕꯁꯨ, ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯤꯔꯤꯑꯦꯜ ꯄꯦꯀꯦꯠ ꯑꯃꯥ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯤꯌꯨ꯫ ꯁꯔꯚꯤꯡ ꯑꯃꯗꯥ ꯒ꯭ꯔꯥꯝ 5 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯐꯤꯕꯔ ꯌꯥꯎꯕꯥ ꯁꯤꯔꯤꯑꯦꯜ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯑꯐꯕꯥ ꯈꯅꯕꯅꯤ꯫
- ꯍꯣꯜ-ꯒ꯭ꯔꯦꯟ ꯕ꯭ꯔꯦꯗꯁꯤꯡ: ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗꯀꯤ ꯃꯍꯨꯠꯇꯥ, ꯍꯣꯜ-ꯒ꯭ꯔꯦꯅꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯕ꯭ꯔꯦꯗꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯀꯨꯔꯛꯀꯟ ꯕ꯭ꯔꯦꯗ, ꯑꯠꯇꯥ ꯐ꯭ꯂꯔꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯕ꯭ꯔꯦꯗ ꯑꯃꯁꯨꯡ ꯆꯤꯀꯄꯤ ꯐ꯭ꯂꯔꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯕ꯭ꯔꯦꯗꯁꯤꯡ ꯈꯜꯂꯨ꯫
- ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ: ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯉꯧꯕꯥ ꯆꯦꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯂꯥꯂꯍꯧꯒꯤ ꯆꯦꯡ ꯅꯠꯠꯔꯒꯥ ꯑꯉꯧꯕꯥ ꯆꯦꯡ ꯈꯜꯂꯨ꯫ꯆꯥꯕꯥ ꯌꯥꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯕꯥꯔꯂꯤꯒꯨꯝꯕꯥ ꯑꯇꯩ ꯆꯦꯡꯁꯤꯡꯁꯨ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ꯫
ꯁ꯭ꯅꯦꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛ...
ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯃꯤꯗꯥꯡꯗꯥ ꯈꯔꯥ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯆꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯁꯨ ꯈꯟꯊꯒꯗꯕꯅꯤ꯫ ꯇꯩꯁꯤꯅꯕꯥ, ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ ꯑꯃꯁꯨꯡ ꯀꯦꯀꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤ ꯈꯜꯂꯨ꯫
- ꯅꯠ ꯑꯃꯁꯨꯡ ꯁꯤꯗ: ꯅꯠ ꯃꯈꯜ ꯑꯃꯍꯦꯛꯇ, ꯍꯥꯌꯕꯗꯤ ꯅꯨꯃꯤꯠꯀꯤ ꯃꯉꯥꯜ, ꯀꯝꯄꯣꯛ ꯁꯤꯗ, ꯄꯤꯁ꯭ꯇꯦꯆ, ꯑꯃꯁꯨꯡ ꯑꯦꯂꯃꯟꯗ ꯑꯁꯤ ꯐꯤꯕꯔ ꯐꯪꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯣꯎꯟꯁ ꯑꯃꯅꯥ (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 28) ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 3ꯒꯤ ꯐꯤꯕꯔ ꯄꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯗꯥ ꯀꯦꯂꯣꯔꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ .
- ꯄꯣꯄꯀꯔꯟ: ꯑꯦꯌꯔ-ꯄꯣꯄꯗ ꯄꯣꯄꯀꯔꯟ ꯀꯞ ꯑꯍꯨꯝ, ꯇꯦꯜ ꯌꯥꯎꯗꯕꯥ, ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 4ꯒꯤ ꯐꯤꯕꯔ ꯌꯥꯎꯏ꯫ ꯃꯁꯤ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯤ꯫
ꯍꯥꯌꯔꯤꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯁꯨ ꯆꯦꯀꯁꯤꯅꯕꯤꯌꯨ꯫
ꯁꯉ꯭ꯒꯣꯝ, ꯌꯣꯒꯔ, ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯐꯤꯕꯔ ꯌꯥꯎꯗꯦ꯫ ꯑꯗꯨꯕꯨ ꯀꯩꯊꯦꯂꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯠꯂꯝ ꯈꯔꯗꯤ ꯍꯧꯖꯤꯛꯇꯤ ꯃꯈꯣꯌꯗꯥ ꯐꯥꯏꯕꯔ ꯍꯥꯄꯆꯤꯜꯂꯦ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯨꯄꯔꯃꯥꯔꯀꯦꯠꯇꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯌꯣꯒꯔ, ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯔꯦꯟꯖ ꯖ꯭ꯌꯨꯁꯀꯤ ꯂꯦꯕꯦꯂꯗꯥ "ꯐꯥꯏꯕꯔ ꯑꯦꯗꯗ" ꯅꯠꯠꯔꯒꯥ "ꯐꯥꯏꯕꯔ ꯐꯣꯔꯇꯤꯐꯥꯏꯗ" ꯍꯥꯌꯅꯥ ꯌꯦꯡꯎ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯊꯣꯛ ꯑꯃꯥ ꯈꯅꯕꯁꯤꯁꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯐꯤꯕꯔꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡ ꯑꯗꯨ ꯐꯪꯍꯟꯅꯕꯒꯤ ꯑꯐꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ, ꯗꯥꯏꯠ ꯃꯈꯜ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯐꯥꯏꯕꯔ ꯑꯁꯤ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯒꯤ ꯍꯀꯁꯦꯜ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯅꯍꯥꯛꯀꯤ ꯅꯣꯡꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯗꯥꯏꯇꯇꯥ ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥꯒꯤ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯈꯣꯡꯎꯞ ꯌꯥꯎꯕꯥ), ꯑꯉꯧꯕꯥ ꯎꯍꯩꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡ-ꯃꯔꯩ ꯐꯥꯔꯕꯥ ꯆꯦꯡꯁꯤꯡ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯆꯥꯀꯁꯤꯡꯅꯤ꯫
- ꯆꯤꯟꯖꯥꯛ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯐꯤꯕꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯤꯌꯨ꯫
- ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯐꯥꯏꯕꯔ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯤꯌꯨ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯆꯔꯥꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯍꯣꯡꯕꯥ ꯑꯃꯠꯇꯥ ꯄꯨꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫
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