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🎂 — | ♂/♀ M/F | ⚖️ — kg | 📏 — cm | BMI — | 👟 —
⚡ 88%
🩺 General and Preventive Health

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📅 Updated: Jul 15, 2026 • ⏱ 6 min read • ꯑꯦꯗꯤꯇꯣꯔꯤꯌꯜ ꯄꯣꯂꯤꯁꯤ꯫
ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯒꯤ ꯑꯉꯀꯄꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ - ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯉꯁꯤ!
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ꯑꯗꯣꯝꯅꯥ ꯁꯨꯄꯔ ꯃꯥꯔꯀꯦꯠꯇꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯎꯕꯥ ꯐꯪꯂꯃꯒꯅꯤ, ꯅꯠꯇꯦ? ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯆꯥꯕꯗꯥ ꯈꯔꯥ ꯋꯥꯅꯥ ꯊꯣꯀꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯗꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯔꯃꯒꯅꯤ ꯃꯗꯨꯗꯤ ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯁꯤ, ꯅꯠꯔꯒꯥ (ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ) ꯑꯁꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯚꯦꯜꯌꯨꯅꯥ ꯊꯜꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯁꯦꯂꯗꯥ ꯑꯉꯀꯄꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯕꯥ ꯁꯨꯄꯔꯐꯨꯗ ꯑꯃꯅꯤ? ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯅꯥ (Phaseolus vulgaris) ꯍꯥꯌꯅꯥ ꯀꯧꯔꯕꯁꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯁꯨꯞꯅꯇꯒꯤ ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯆꯥꯀꯆꯥ-ꯏꯊꯛꯇꯥ ꯈꯔꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯁꯤꯡ ꯑꯁꯤ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫

⚡ Interactive Clinical Tool
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BMI Calculator

Know your body mass index (BMI) and weight classification

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ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯒꯤ ꯑꯉꯀꯄꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ꯫

ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ, ꯐꯥꯏꯕꯔ, ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯄꯥꯋꯔꯍꯥꯎꯁ ꯑꯃꯅꯤ꯫ ꯇꯁꯦꯡꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯒꯨꯝꯕꯥ ꯂꯤꯒꯨꯃꯁꯤꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯑꯀꯅꯕꯥ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ꯫

ꯃꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯌꯥꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ, ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯆꯥꯕꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯟꯗꯦ꯫ ꯔꯤꯁꯔꯆꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯐꯪꯂꯦ꯫ ꯈꯅꯕꯤꯌꯨ, ꯅꯍꯥꯛꯅꯥ ꯆꯦꯡ ꯈꯛꯇꯃꯛ ꯆꯥꯔꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯆꯥꯡ ꯈꯔꯗꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯦꯡꯗꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ ꯃꯗꯨ ꯆꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯆꯦꯡ ꯑꯗꯨ ꯈꯛꯇꯅꯥ ꯆꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯂꯒꯅꯤ꯫ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯗꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯍꯥꯄꯆꯤꯅꯕꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

ꯀꯦꯟꯁꯔꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ꯫

ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯂꯤꯒꯨꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯅꯥ ꯀꯦꯟꯁꯔ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯇꯣꯃꯥꯛ, ꯀꯤꯗꯅꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯂꯣꯟ ꯀꯦꯟꯁꯔ ꯌꯥꯑꯣꯔꯤ꯫ ꯉꯟꯅꯥ ꯁꯥ-ꯁꯅꯒꯤ ꯁ꯭ꯇꯗꯤꯁꯤꯡꯅꯥ ꯕ꯭ꯔꯦꯁ꯭ꯠ ꯀꯦꯟꯁꯔ ꯁꯦꯂꯁꯤꯡꯒꯤ ꯆꯥꯎꯈꯠꯄꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯎꯠꯂꯦ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯀꯅꯐꯤꯗ ꯇꯧꯅꯕꯥ ꯃꯤꯑꯣꯏꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯔꯤꯁꯔꯆ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯗꯥꯏꯇꯇꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯑꯁꯤ ꯂꯥꯌꯅꯥ ꯀꯌꯥꯗꯒꯤ ꯑꯩꯈꯣꯌ ꯏꯁꯥꯕꯨ ꯉꯥꯀꯊꯣꯀꯆꯕꯗꯥ ꯑꯐꯕꯥ ꯁꯦꯜ ꯊꯥꯗꯕꯥ ꯑꯃꯅꯤ꯫

ꯃꯤꯠ ꯉꯥꯀꯊꯣꯀꯄꯥ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤ ꯌꯥꯃꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯤꯠ ꯁꯣꯟꯊꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ꯫ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯗꯥ ꯌꯥꯑꯣꯔꯤꯕꯥ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯃꯤꯠ ꯑꯁꯤ ꯆꯍꯤꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯃꯦꯀꯨꯂꯥꯔ ꯗꯤꯖꯦꯅꯦꯔꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯦꯔꯦꯛꯇꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯝꯃꯤ . ꯑꯃꯦꯔꯤꯀꯥꯗꯥ ꯂꯩꯕꯥ ꯅꯦꯁ꯭ꯅꯦꯜ ꯑꯥꯏ ꯏꯟꯁꯇꯤꯠꯌꯨꯠꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯆꯧꯕꯥ ꯊꯤꯖꯤꯅꯕꯒꯤ ꯊꯕꯛ ꯑꯃꯅꯥ ꯔꯤꯁ꯭ꯛ ꯋꯥꯡꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯗꯣꯖꯁꯤꯡ ꯂꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯥꯌꯅꯥ ꯑꯁꯤ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯲꯵% ꯍꯟꯊꯈꯤ ꯍꯥꯌꯕꯥ ꯎꯠꯈꯤ꯫ ꯃꯈꯣꯌꯒꯤ ꯃꯤꯠꯌꯦꯡꯁꯨ ꯱꯹% ꯍꯟꯊꯈꯤ꯫ ꯑꯗꯨꯅꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯁꯤ ꯃꯤꯠꯀꯤ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯤ꯫

ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯜ꯫

ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯑꯁꯤ ꯉꯁꯤꯗꯤ ꯃꯤꯑꯣꯏ ꯀꯌꯥꯗꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯅꯤ꯫ ꯁꯉ꯭ꯒꯣꯝ ꯆꯥꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ...ꯁ꯭ꯇꯗꯤꯁꯤꯡꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤꯅꯥ "ꯐꯠꯇꯕꯥ" ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯁ꯭ꯇꯗꯤ ꯑꯃꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯁꯨꯡꯕꯥ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯆꯥꯡ ꯑꯃꯥ ꯆꯥꯕꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥꯒꯤ ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯳꯸% ꯐꯥꯑꯣꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯍꯥꯌꯕꯥ ꯎꯠꯈꯤ꯫

ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ꯫

ꯊꯤꯖꯤꯅꯕꯒꯤ ꯊꯕꯀꯁꯤꯡꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯆꯥꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯩ ꯑꯃꯁꯨꯡ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯌꯥꯗꯦ꯫ ꯑꯣꯕꯦꯁꯤꯇꯤ ꯂꯩꯕꯥ ꯅꯨꯄꯥꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯄꯥꯡꯊꯣꯀꯈꯤꯕꯥ ꯊꯤꯖꯤꯅꯕꯒꯤ ꯊꯕꯛ ꯑꯃꯗꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯕꯥ ꯀꯥꯡꯂꯨꯞ ꯑꯗꯨꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯡꯂꯨꯞ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯈꯤ꯫ ꯃꯈꯣꯌꯒꯤ "ꯐꯠꯇꯕꯥ" ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡꯁꯨ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯈꯤ꯫ ꯁꯥꯏꯟꯇꯤꯁ꯭ꯇꯁꯤꯡꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯁꯉ꯭ꯒꯣꯃꯗꯥ ꯄ꯭ꯔꯣꯇꯤꯟ, ꯐꯥꯏꯕꯔ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯜꯂꯀꯄꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯔꯤ ꯍꯥꯌꯅꯥ ꯊꯥꯖꯔꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ꯫

ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯁꯤ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯁꯦꯂꯁꯤꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯕꯨ ꯑꯅꯥꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯄꯥꯔꯇꯤꯀꯂꯁꯤꯡ ꯂꯥꯟꯊꯦꯡꯅꯔꯤꯕꯥ ꯁꯨꯄꯔꯍꯤꯔꯣꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯁꯦꯂꯁꯤꯡꯕꯨ ꯉꯥꯀꯊꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯟꯁꯔꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯗꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯌꯥꯎꯏ:

  • ꯚꯤꯇꯥꯃꯤꯟ ꯑꯦ
  • ꯚꯤꯇꯥꯃꯤꯟ ꯁꯤ
  • ꯀꯦꯂꯁꯤꯌꯝ ꯌꯥꯑꯣꯕꯥ꯫
  • ꯐꯣꯂꯦꯠ ꯇꯧꯕꯥ꯫
  • ꯃꯦꯒ꯭ꯅꯦꯁꯤꯌꯝ꯫
  • ꯌꯣꯠ
  • ꯄꯣꯇꯥꯁꯤꯌꯝ꯫

ꯑꯀꯪꯕꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯒꯤ ꯀꯞ 1/2ꯒꯤꯗꯃꯛ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯏꯅꯐꯣꯔꯃꯦꯁꯟ꯫

ꯃꯍꯧꯁꯥꯅꯥ ꯆꯥꯛ ꯊꯣꯡꯕꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯒꯤ ꯀꯞ ꯇꯉꯈꯥꯏ ꯑꯃꯗꯥ ꯀꯔꯤ ꯂꯩꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ, ꯃꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯆꯥꯛ ꯊꯣꯡꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯆꯥꯡ ꯑꯗꯨꯅꯤ꯫

ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ꯫ ꯀꯞ 1/2 ꯑꯃꯗꯥ ꯄꯤꯕꯥ ꯁꯦꯅꯐꯝ꯫
ꯀꯦꯂꯣꯔꯤꯒꯤ ꯆꯥꯡ꯫ ꯱꯱꯴ ꯑꯃꯁꯨꯡ ꯑꯦꯟ
ꯄ꯭ꯔꯣꯇꯤꯟ꯫ ꯸ ꯒ꯭ꯔꯥꯝ ꯂꯩ꯫
ꯑꯅꯣꯏꯕ ꯰ ꯒ꯭ꯔꯥꯝ ꯂꯩ꯫
ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ꯫ ꯲꯰ ꯒ꯭ꯔꯥꯝ ꯂꯩ꯫
ꯐꯥꯏꯕꯔ꯫ ꯷ ꯒ꯭ꯔꯥꯝ ꯂꯩ꯫
ꯆꯤꯅꯤ ꯰ ꯒ꯭ꯔꯥꯝ ꯂꯩ꯫

ꯈꯟꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫

ꯑꯗꯨꯕꯨ ꯋꯥꯈꯂꯗꯥ ꯊꯃꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯗꯤ ꯂꯩꯔꯤ꯫ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯂꯣ-ꯀꯥꯔꯕ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯠꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯨꯃꯗꯕꯥ ꯑꯣꯏꯔꯀꯄꯥ ꯌꯥꯏ . ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯃꯈꯣꯌꯗꯥ ꯍꯖꯝ ꯇꯧꯕꯗꯥ ꯋꯥꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯀꯌꯥ ꯌꯥꯑꯣꯕꯅꯥ, ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯥ ꯒ꯭ꯌꯥꯁ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯑꯋꯥꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ . ꯃꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯊꯪꯗꯥ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫

ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯁꯤ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯦꯃꯒꯠꯀꯗꯒꯦ?

ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯀꯦꯟꯗꯂꯗꯥ ꯊꯝꯕꯥ ꯕꯤꯅꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯨꯡꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

ꯑꯍꯥꯅꯕꯗꯥ, ꯑꯀꯪꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯑꯏꯪꯕꯥ ꯏꯁꯤꯡꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯦꯡꯗꯣꯀꯎ꯫ ꯑꯗꯨꯗꯒꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯁꯣꯛꯅꯕꯒꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯩꯍꯥꯛꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯍꯥꯌꯈꯤꯕꯥ ꯒ꯭ꯌꯥꯁ ꯑꯁꯤ ꯊꯤꯡꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯥꯝꯕꯩꯗꯤ "ꯍꯣꯠ ꯁꯣꯛ" ꯍꯥꯌꯕꯁꯤꯅꯤ꯫

1. ꯁꯉ꯭ꯒꯣꯝ ꯀꯞ 2ꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯏꯁꯤꯡ ꯀꯞ 10 ꯍꯥꯄꯆꯤꯜꯂꯨ꯫

2. ꯏꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯇꯣꯕꯇꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯀꯈꯥꯌꯔꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯏꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤ ꯊꯃꯖꯤꯜꯂꯨ꯫

3. ꯍꯧꯖꯤꯛ ꯄꯣꯠꯁꯛ ꯑꯗꯨ ꯁ꯭ꯇꯣꯕ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯄꯨꯡ 4 ꯔꯣꯝ ꯊꯃꯖꯤꯜꯂꯨ꯫

4. ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯏꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯟꯁꯤꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯁꯉ꯭ꯒꯣꯝ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯡꯗꯣꯀꯎ꯫ ꯍꯧꯖꯤꯛꯇꯤ ꯅꯈꯣꯌꯒꯤ ꯁꯉ꯭ꯒꯣꯝ ꯑꯗꯨ ꯆꯥꯛ ꯊꯣꯡꯅꯕꯥ ꯁꯦꯝ ꯁꯥꯔꯦ꯫

ꯑꯗꯣꯝꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯝ ꯁꯥꯕꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯅꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯁꯨ ꯁꯦꯝꯕꯥ ꯌꯥꯏ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯂꯩꯕꯥꯛꯇꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯗꯨꯒꯨꯝꯅꯥ ꯍꯋꯥꯏ-ꯆꯦꯡꯋꯥꯏꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯐꯕꯥ ꯀꯨꯔꯤ ꯑꯃꯁꯨ ꯁꯦꯝꯕꯥ ꯌꯥꯏ꯫

  • ꯕꯤꯟ ꯑꯃꯁꯨꯡ ꯆꯦꯡ ꯀ꯭ꯌꯨꯁꯥꯗꯤꯂꯥ꯫
  • ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯥ ꯁꯥꯂꯁꯥ ꯑꯃꯅꯤ꯫
  • ꯁꯉ꯭ꯒꯣꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯦꯝꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ꯫
  • ꯑꯩꯈꯣꯌꯒꯤ ꯅꯨꯡꯉꯥꯏꯕꯗꯥ ꯁꯦꯝꯕꯥ ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯀꯨꯔꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯣꯏꯜ ꯗꯤꯞ ꯑꯃꯥ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯕ꯭ꯂꯦꯛ ꯕꯤꯟ ꯑꯁꯤ ꯄ꯭ꯔꯣꯇꯤꯟ, ꯐꯥꯏꯕꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡꯅꯥ ꯊꯜꯂꯕꯥ ꯁꯨꯄꯔꯐꯨꯗ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯀꯌꯥ ꯄꯤꯔꯤ꯫
  • ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ, ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯜ, ꯃꯤꯠ ꯎꯗꯕꯥ, ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫
  • ꯐꯨꯅꯕꯥ (bloating)ꯒꯨꯝꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯂꯩꯍꯟꯗꯅꯕꯥ, ꯆꯥꯛ ꯊꯣꯡꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯁꯨꯡꯗꯣꯛꯠꯔꯤꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
  • ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯗꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯏꯅꯔꯕꯗꯤ ꯄꯣꯔꯁꯟ ꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫
  • ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯨꯝꯕꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯧꯁꯤꯡꯅꯤ꯫
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