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

ꯐ꯭ꯔꯨꯛꯇꯣꯖꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯔꯥ? ꯁꯣꯏꯗꯅꯥ ꯈꯉꯂꯁꯤ!

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📅 Updated: Jul 15, 2026 • ⏱ 5 min read • ꯑꯦꯗꯤꯇꯣꯔꯤꯌꯜ ꯄꯣꯂꯤꯁꯤ꯫
ꯐ꯭ꯔꯨꯛꯇꯣꯖꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯔꯥ? ꯁꯣꯏꯗꯅꯥ ꯈꯉꯂꯁꯤ!
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ꯁ꯭ꯇꯣꯔꯗꯥ ꯌꯣꯅꯕꯥ ꯃꯤꯊꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯀꯦꯛ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ "ꯑꯣꯍ, ꯃꯁꯤ ꯆꯤꯅꯤꯅꯥ ꯊꯜꯂꯕꯥ ... ꯑꯩꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯛꯀꯅꯤ" ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤꯕꯔꯥ? ꯃꯔꯨꯑꯣꯏꯅꯥ ꯉꯁꯤꯗꯤ "ꯐ꯭ꯔꯨꯛꯇꯣꯖ" ꯍꯥꯌꯕꯥ ꯃꯤꯡ ꯑꯁꯤ ꯇꯥꯕꯗꯥ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯃꯁꯤꯅꯥ ꯑꯣꯕꯦꯁꯤꯇꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯃꯔꯝ ꯑꯣꯏ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ꯫ ꯑꯗꯨꯅꯥ, ꯃꯍꯩ-ꯃꯔꯣꯡꯁꯤꯡꯗꯁꯨ ꯌꯥꯑꯣꯕꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯁꯦꯡꯅꯥ ꯐꯠꯇꯕꯥ ꯑꯣꯏꯕꯔꯥ? ꯉꯁꯤ ꯋꯥꯔꯤ ꯑꯁꯤꯗꯥ ꯑꯆꯨꯝꯕꯅꯤ ꯅꯠꯔꯒꯥ ꯑꯆꯨꯝꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫

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ꯑꯍꯥꯅꯕꯗꯥ, ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯑꯁꯤ ꯆꯤꯅꯤꯒꯤ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯐꯪꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯈꯅꯕꯤꯌꯨ, ꯅꯠꯠꯔꯒꯥ ꯁꯉ꯭ꯒꯣꯝ ꯈꯔꯥ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ ... ꯍꯥꯌꯔꯤꯕꯥ ꯄꯣꯠꯂꯝ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯌꯥꯑꯣꯏ꯫

ꯑꯗꯨꯕꯨ ꯁꯃꯁ꯭ꯌꯥ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯊꯣꯀꯄꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯈꯛꯇꯗꯥ ꯅꯠꯇꯦ꯫ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯑꯁꯤ ꯁ꯭ꯇꯣꯔꯁꯤꯡꯗꯥ ꯂꯩꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯀꯌꯥꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ "ꯍꯥꯏ-ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯀꯣꯔꯟ ꯁꯤꯔꯞ " ꯍꯥꯌꯕꯁꯤꯗꯁꯨ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯗꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯌꯥꯝꯅꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯏ꯫

ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯐꯪꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯃꯐꯝ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯌꯥꯎꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫ ꯈꯨꯗꯃꯁꯤꯡ꯫
ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯁꯣꯔꯁꯁꯤꯡ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯑꯃꯪ, ꯕꯦꯅꯥ, ꯑꯅꯥꯕꯥ), ꯁꯉ꯭ꯒꯣꯝ, ꯎꯍꯩ-ꯋꯥꯍꯩ ꯈꯔꯥ꯫
ꯁꯦꯝ-ꯁꯥꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ꯫ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ (ꯁꯣꯗꯥ), ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯆꯣꯀꯣꯂꯦꯠ ꯁꯉ꯭ꯒꯣꯝ, ꯌꯣꯒꯔ ꯃꯈꯜ ꯈꯔꯗꯤ, ꯀꯦꯛ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯀꯦꯟꯗꯤꯗꯦꯠ, ꯖ꯭ꯌꯥꯝ, ꯁꯁ꯫
ꯑꯩꯈꯣꯌꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯆꯤꯅꯤ ꯑꯗꯨ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯌꯨꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯉꯧꯕꯥ ꯆꯤꯅꯤ (ꯇꯦꯕꯜ ꯁꯨꯒꯥꯔ/ꯁꯨꯛꯔꯣꯖ) ꯑꯁꯤ ꯒ꯭ꯂꯨꯀꯣꯖ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯨꯛꯇꯣꯖꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫

ꯐ꯭ꯔꯨꯛꯇꯣꯖꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯗꯥ ꯇꯁꯦꯡꯅꯥ ꯗꯥꯌꯠꯕ ꯂꯧꯕꯔꯥ?

ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯑꯆꯧꯕꯥ ꯋꯥꯍꯪ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯁ꯭ꯇꯗꯤ ꯈꯔꯅꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯍꯥꯌꯅꯥ ꯐꯣꯉꯗꯣꯛꯂꯤ . ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯗꯣꯛꯇꯔ ꯑꯃꯁꯨꯡ ꯁꯥꯏꯟꯇꯤꯁ꯭ꯠ ꯀꯌꯥꯅꯥ ꯃꯁꯤꯒꯤ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯁꯤꯒꯥ ꯌꯥꯅꯕꯥ ꯉꯃꯗꯦ꯫

ꯃꯈꯣꯌꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯁꯤ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯄꯣꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯒꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯀꯦꯂꯣꯔꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯅꯤ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯦꯡ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯥ, ꯕ꯭ꯔꯦꯗ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯥ, ꯇꯩꯁꯤꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯌꯥ ꯆꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯌꯥ ꯆꯥꯕꯗꯁꯨ ꯑꯗꯨꯃꯛ ꯑꯣꯏꯔꯤ꯫ ꯃꯔꯥꯜ ꯂꯩꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯗꯤ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯋꯥꯐꯝ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫

ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯐ꯭ꯔꯨꯛꯇꯣꯖꯒꯤ ꯗꯣꯃꯦꯁ꯭ꯇꯤꯛ ꯑꯣꯏꯕꯥ ꯁ꯭ꯇꯗꯤꯁꯤꯡ ꯑꯁꯤ ꯁꯥꯁꯤꯡꯗꯥ ꯇꯧꯏ, ꯃꯈꯣꯌꯗꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯃꯤꯑꯣꯏꯕꯅꯥ ꯆꯥꯕꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯟꯅꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯐꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯄꯨꯟꯁꯤꯒꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯃꯔꯤ ꯂꯩꯅꯍꯅꯕꯥ ꯑꯁꯤ ꯑꯔꯨꯕꯥ ꯑꯃꯅꯤ꯫

ꯇꯁꯦꯡꯕꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯏꯅꯔꯖꯤ ꯄꯤꯔꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯍꯨꯝ (ꯃꯦꯛꯔꯣꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ) ꯂꯩ:

  • ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠ - ꯆꯦꯡ, ꯕ꯭ꯔꯦꯗ, ꯆꯤꯅꯤ꯫
  • ꯄ꯭ꯔꯣꯇꯤꯅꯁꯤꯡ - ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯉꯥ, ꯉꯥ , ꯂꯦꯟꯇꯤꯜ꯫
  • ꯐꯦꯇꯁꯤꯡ - ꯑꯣꯏꯜ, ꯕꯠꯇꯔ, ꯅꯇꯁ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯕꯨ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯑꯍꯦꯅꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯐꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯈꯛꯇꯗꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯥ ꯑꯁꯤ ꯆꯨꯝꯃꯤ꯫

ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ? ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩ ꯀꯔꯤꯅꯣ?

ꯐ꯭ꯔꯨꯛꯇꯣꯖꯒꯤ ꯑꯀꯤꯕꯥ ꯂꯩꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯕꯥ ꯂꯦꯄꯀꯅꯨ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯥꯏꯕꯔ, ꯚꯤꯇꯥꯃꯤꯟ, ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡꯒꯨꯝꯕꯥ ꯑꯐꯕꯥ ꯄꯣꯠꯂꯝ ꯀꯌꯥ ꯐꯪꯏ꯫ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯍꯥꯄꯆꯤꯜꯂꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡꯒꯤ ꯕꯣꯇꯜ ꯑꯃꯥ ꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯐꯪꯂꯤꯕꯥ ꯑꯁꯤ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯪꯕꯥ ꯀꯦꯂꯣꯔꯤ ꯈꯛꯇꯅꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ꯫

1. ꯐꯨꯗ ꯄꯦꯀꯦꯖꯁꯤꯡꯗꯥ ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯒꯤ ꯍꯩꯅꯕꯤ ꯂꯩꯌꯨ꯫

ꯁ꯭ꯇꯣꯔꯗꯒꯤ ꯂꯧꯕꯥ ꯐꯨꯗ ꯄꯦꯀꯦꯖ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯇꯜ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯤꯌꯨ꯫ ꯏꯅꯒ꯭ꯔꯦꯗꯤꯌꯦꯟꯇ ꯂꯤꯁ꯭ꯇꯀꯤ ꯍꯧꯔꯀꯐꯃꯗꯥ ‘-ꯑꯣꯁꯦ’ ꯍꯥꯌꯅꯥ ꯂꯣꯏꯕꯥ ꯋꯥꯍꯩꯁꯤꯡ ꯌꯦꯡꯕꯤꯌꯨ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯆꯤꯅꯤ ꯃꯈꯜ ꯈꯨꯗꯤꯡꯃꯛꯅꯤ꯫

  • ꯁꯨꯛꯔꯣꯖ꯫
  • ꯒ꯭ꯂꯨꯀꯣꯖ꯫
  • ꯐ꯭ꯔꯨꯛꯇꯣꯖ꯫
  • ꯍꯥꯏ-ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯀꯣꯔꯟ ꯁꯤꯔꯞ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤ ꯑꯍꯥꯅꯕꯥ ꯄꯣꯠꯂꯝ ꯑꯍꯨꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯑꯣꯔꯕꯗꯤ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ ꯍꯥꯌꯕꯅꯤ꯫

"ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ" ꯍꯟꯊꯍꯅꯕꯥ ꯲.

ꯃꯁꯤ ꯆꯥꯅꯕꯥ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯃꯇꯥꯡꯅꯤ꯫

  • ꯌꯥꯔꯤꯕꯃꯈꯩ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯊꯀꯄꯥ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫ ꯏꯁꯤꯡ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡꯅꯤ꯫
  • ꯀꯦꯛ, ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯀꯨꯀꯤ, ꯑꯃꯁꯨꯡ ꯆꯣꯀꯣꯂꯦꯠꯒꯨꯝꯕꯥ ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯈꯟꯅꯕꯥ ꯊꯧꯔꯃꯁꯤꯡ ꯈꯛꯇꯗꯥ ꯁꯦꯚ ꯇꯧꯕꯤꯌꯨ꯫
  • ꯆꯤꯅꯤꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯌꯥꯎꯗꯕꯥ ꯕ꯭ꯔꯦꯀꯐꯥꯁ꯭ꯠ ꯁꯤꯔꯤꯑꯦꯜ ꯑꯃꯁꯨꯡ ꯌꯣꯒꯔꯁꯤꯡ ꯈꯜꯂꯨ꯫

3. ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ, ꯑꯄꯨꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯄꯤꯕꯥ꯫

"ꯅꯦꯆꯔꯒꯤ ꯀꯦꯟꯗꯤꯗꯦꯠ" ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯅꯤ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯛꯂꯣꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯅꯇꯁ ꯍꯦꯟꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯄꯤꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

4. ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯕꯥ꯫

ꯅꯍꯥꯛꯀꯤ ꯅꯣꯡꯃꯒꯤ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ 50%ꯗꯤ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯗꯒꯤ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ . ꯑꯗꯨꯕꯨ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯆꯦꯡꯁꯤꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯁꯣꯔꯁꯁꯤꯡꯗꯒꯤ ꯂꯧꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯗꯥꯏꯇꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯑꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯤ ꯃꯔꯥꯜ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯍꯦꯛꯇꯗꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯝ ꯑꯣꯏꯔꯤ꯫
  • ꯐ꯭ꯔꯨꯛꯇꯣꯖꯒꯤ ꯑꯀꯤꯕꯥ ꯂꯩꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯕꯥ ꯂꯦꯄꯀꯅꯨ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯐꯕꯥ ꯐꯤꯕꯔ ꯑꯃꯁꯨꯡ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡꯁꯨ ꯌꯥꯑꯣꯏ꯫
  • ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯑꯃꯁꯨꯡ "ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ" ꯌꯥꯎꯕꯥ ꯃꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯤꯃꯤꯠ ꯇꯧ꯫
  • ꯁ꯭ꯇꯣꯔꯗꯒꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯧꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯂꯦꯕꯦꯜ ꯑꯗꯨ ꯄꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯃꯈꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫
  • ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩꯗꯤ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯈꯥ ꯇꯥꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫
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ꯅꯍꯥꯛꯅꯥ ꯕꯥꯏꯄꯣꯂꯣꯖꯤꯀꯦꯜ ꯗꯤꯁꯑꯣꯔꯗꯔꯒꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯂꯧꯔꯤꯕ꯭ꯔꯥ? ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫

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