ꯅꯨꯡꯁꯤꯠ ꯑꯃꯁꯨꯡ ꯄꯥꯁ꯭ꯇꯥꯔ ꯆꯥꯕꯥ ꯄꯥꯃꯗꯕꯥ ꯀꯅꯥꯅꯣ? ꯑꯗꯨꯕꯨ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯥ ꯌꯥꯕꯒꯤ ꯑꯀꯤꯕꯥ ꯂꯩꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯄꯥꯝꯕꯥ ꯑꯗꯨ ꯊꯨꯒꯥꯏꯔꯀꯄꯥ ꯃꯇꯝ ꯃꯁꯤꯡ ꯊꯤꯉꯃꯗ꯭ꯔꯕꯥ ꯃꯇꯝ ꯂꯩꯔꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯗꯨꯒꯤ ꯁꯣꯂꯨꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯥ "ꯃꯦꯖꯤꯛ ꯅꯨꯡꯁꯤꯠ" ꯑꯃꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯥꯕꯤꯔꯝꯂꯒꯅꯤ꯫ ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠ ꯍꯥꯌꯕꯁꯤ ꯃꯗꯨꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯀꯔꯤꯅꯣ, ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯀꯔꯤ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯔꯤꯕꯒꯦ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯕꯔꯥ? ꯉꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯃꯔꯃꯗꯥ ꯄꯨꯝꯅꯃꯛ ꯈꯉꯁꯤ꯫
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
ꯍꯥꯌꯔꯤꯕꯥ ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤ ꯑꯦꯁꯤꯌꯥꯒꯤ ꯂꯩꯕꯥꯀꯁꯤꯡꯗꯥ ꯊꯥꯕꯥ (ꯀꯣꯟꯖꯥꯛ) ꯀꯧꯕꯥ ꯄꯥꯝꯕꯤ ꯑꯃꯒꯤ ꯇꯤꯎꯕꯔꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯤ ꯃꯁꯤ (ꯒ꯭ꯂꯨꯀꯣꯃꯅꯥꯟ) ꯀꯧꯕꯥ ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ ꯃꯈꯜ ꯑꯃꯗꯒꯤ ꯁꯦꯝꯕꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯖꯤꯔꯣꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯚꯦꯒꯥꯟ ꯑꯣꯏ, ꯒ꯭ꯂꯨꯇꯦꯟ ꯐ꯭ꯔꯤ ꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯣꯒꯨꯝꯕꯥ ꯗꯥꯏꯇꯁꯤꯡ ꯉꯥꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯆꯨꯝꯃꯤ꯫
ꯖꯄꯥꯅꯤꯖ ꯋꯥꯍꯩ "ꯁꯤꯔꯥꯇꯥꯀꯤ" ꯍꯥꯌꯕꯁꯤ "ꯍꯣꯏꯠ ꯋꯥꯇꯔꯐꯣꯜ" ꯍꯥꯌꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯃꯉꯥꯜ ꯌꯥꯝꯅꯥ ꯊꯣꯀꯄꯥ, ꯑꯉꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯑꯣꯏꯔꯤ꯫ ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯃꯈꯣꯌꯕꯨ "ꯀꯣꯟꯖꯥꯛ ꯅꯨꯡꯁꯤꯠ" ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫
ꯅꯨꯡꯁꯤꯠꯀꯤ ꯃꯃꯤ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯁꯆꯔ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯑꯣꯏꯕꯒꯦ?
ꯆꯨꯝꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯃꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯇꯣꯞ ꯇꯣꯞꯄꯥ ꯃꯁꯛ ꯑꯃꯥ ꯂꯩꯇꯦ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯏꯁꯤꯡꯒꯥ ꯍꯦꯟꯅꯥ ꯃꯥꯟꯅꯩ꯫ ꯑꯗꯨꯕꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯋꯥꯐꯃꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯆꯥꯛ ꯊꯣꯡꯂꯤꯕꯥ ꯁꯁ, ꯀꯨꯔꯤ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯒꯤ ꯃꯁꯛ ꯑꯗꯨ ꯆꯨꯃꯊꯣꯀꯏ꯫
ꯑꯗꯨꯕꯨ ꯑꯄꯤꯀꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯁꯨ ꯂꯩꯔꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯏꯁꯤꯡꯒꯤ ꯄꯦꯀꯦꯠ ꯑꯃꯗꯥ ꯂꯥꯀꯄꯥ ꯃꯔꯝꯅꯥ, ꯄꯦꯀꯦꯠ ꯑꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯏꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯈꯔꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯣꯏꯕꯥ ꯃꯍꯤꯛ ꯑꯃꯥ ꯌꯥꯑꯣꯕꯥ ꯌꯥꯏ꯫ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯀꯗꯤ ꯃꯈꯣꯌꯗꯨ ꯆꯥꯛ ꯊꯣꯡꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯇꯦꯄꯀꯤ ꯃꯈꯥꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯦꯡꯗꯣꯀꯄꯅꯤ꯫
ꯅꯨꯡꯁꯤꯠꯀꯤ ꯇꯦꯛꯁꯆꯔ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯅꯨꯡꯗꯥꯡꯕꯥ ꯅꯨꯡꯁꯤꯠꯇꯒꯤ ꯈꯔꯥ ꯈꯦꯠꯅꯩ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯈꯔꯥ ꯖꯦꯂꯤꯒꯨꯝꯕꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯥ, ꯑꯃꯁꯨꯡ ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯔꯕ꯭ꯕꯔ ꯑꯣꯏ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯔꯥ ꯆꯥꯔꯕꯁꯨ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯀꯄꯥ ꯐꯥꯑꯣꯒꯅꯤ꯫
ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯀꯔꯤꯅꯣ?
ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠꯇꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯌꯥꯑꯣꯗꯦ, ꯑꯗꯨꯕꯨ ꯀꯦꯂꯣꯔꯤ ꯅꯦꯝꯕꯥ, ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯀꯌꯥ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
| ꯍꯀꯁꯦꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ꯫ | ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯁꯟꯗꯣꯛꯅꯥ ꯇꯥꯀꯏ꯫ |
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| ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯔꯥ ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐꯥꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯥꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯖꯤꯔꯣ ꯀꯦꯂꯣꯔꯤꯒꯥ ꯅꯛꯅꯕꯁꯨ ꯑꯣꯏꯕꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫ |
| ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ꯫ | ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯁꯣꯜꯌꯨꯕꯜ ꯐꯥꯏꯕꯔ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯥꯀꯄꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ |
| ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ꯫ | ꯃꯃꯥꯡꯒꯤ ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯒ꯭ꯂꯨꯀꯣꯃꯅꯥꯟ ꯐꯥꯏꯕꯔꯅꯥ ꯑꯦꯜ.ꯗꯤ.ꯑꯦꯜ.ꯒꯤ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯍꯦꯟꯅꯥ ꯔꯤꯁꯔꯆ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ |
| ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯕ ꯁꯤꯁ꯭ꯇꯦꯃꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ | ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯅꯥ ꯀꯅꯁ꯭ꯇꯤꯄꯁꯅꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯐꯤꯕꯔ ꯑꯁꯤꯅꯥ ꯄ꯭ꯔꯤꯕꯥꯏꯑꯣꯇꯤꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥꯁꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯕꯦꯛꯇꯦꯔꯤꯌꯥꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ |
| ꯑꯈꯟꯅꯕꯥ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯄꯦꯇꯔꯅꯁꯤꯡꯗꯥ ꯑꯦꯗꯞꯇꯦꯟꯇ ꯇꯧꯕꯥ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯒ꯭ꯂꯨꯇꯦꯟ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕꯥ, ꯁꯉ꯭ꯒꯣꯝ ꯅꯠꯠꯔꯒꯥ ꯉꯥꯒꯤ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕꯥ, ꯀꯦꯇꯣꯒꯨꯝꯕꯥ ꯂꯣ-ꯀꯥꯔꯕ ꯗꯥꯏꯠꯁꯤꯡ ꯂꯩꯕꯥ, ꯑꯃꯁꯨꯡ ꯚꯦꯒꯥꯟ ꯑꯣꯏꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯆꯧꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯅꯤ꯫ |
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ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯌꯥꯝꯕꯒꯤ ꯑꯣꯏꯅꯥ ꯁꯥꯐꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯈꯔꯗꯤ ꯂꯩ꯫
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ ꯅꯠꯇꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯆꯦꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯃꯍꯨꯠ ꯁꯤꯅꯒꯅꯨ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯇꯀꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
- ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯍꯩꯠꯔꯕꯗꯤ, ꯃꯈꯣꯌꯗꯨ ꯆꯥꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯏ ꯊꯣꯀꯄꯥ, ꯒ꯭ꯌꯥꯁ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯔꯤꯌꯥ ꯂꯩꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯊꯔꯛꯀꯅꯤ꯫
- ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯅꯦꯝꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛ ꯂꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠ ꯍꯦꯟꯅꯥ ꯍꯥꯄꯆꯤꯟꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫ꯃꯔꯃꯗꯤ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯀꯆꯥꯡ ꯁꯣꯟꯊꯕꯥ: ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯍꯤꯗꯥꯛ ꯈꯔꯅꯥ ꯍꯀꯆꯥꯡ ꯁꯣꯟꯊꯍꯜꯂꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ꯑꯁꯤ ꯂꯧꯔꯕꯗꯤ, ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯥ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯆꯥꯕꯅꯥ ꯍꯀꯆꯥꯡ ꯁꯣꯛꯅ-ꯁꯝꯅꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯍꯥꯝꯕꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯊꯣꯀꯍꯜꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥꯁꯨ ꯈꯟꯅꯕꯤꯌꯨ꯫
- ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯑꯋꯥꯠꯄꯥ: ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯦꯜ ꯚꯦꯜꯌꯨ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯕꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯑꯇꯩ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯌꯥꯎꯗꯅꯥ ꯆꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯔꯤꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ, ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯐꯪꯗꯕꯥ ꯌꯥꯏ꯫
ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯀꯔꯝꯅꯥ ꯁꯦꯃꯒꯅꯤ?
ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠ ꯑꯁꯤ ꯍꯧꯖꯤꯛꯇꯤ ꯁ꯭ꯔꯤꯂꯉ꯭ꯀꯥꯗꯥ ꯁꯨꯄꯔ ꯃꯥꯔꯀꯦꯠ ꯈꯔꯗꯥ, ꯑꯦꯁꯤꯌꯥꯒꯤ ꯐꯨꯗ ꯁ꯭ꯇꯣꯔ ꯈꯔꯗꯥ, ꯑꯃꯁꯨꯡ ꯑꯣꯅꯂꯥꯏꯟꯗꯥ ꯌꯣꯅꯕꯥ ꯌꯥꯔꯦ꯫
ꯃꯁꯤ ꯁꯦꯝꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏ꯫
1. ꯑꯍꯥꯅꯕꯗꯥ, ꯃꯗꯨ ꯄꯦꯀꯦꯖ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ (ꯃꯁꯤꯅꯥ ꯉꯥꯒꯤ ꯃꯍꯤꯛ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯀꯅꯤ)꯫
2. ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯑꯁꯥꯕꯥ ꯏꯁꯤꯡꯗꯥ ꯃꯤꯅꯠ 2-3 ꯐꯥꯎꯕꯥ ꯊꯀꯎ ꯑꯃꯁꯨꯡ ꯏꯁꯤꯡ ꯑꯗꯨ ꯁꯦꯡꯗꯣꯀꯎ꯫
3. ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯏꯁꯤꯡꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯇꯩꯂꯥꯡ ꯌꯥꯎꯗꯅꯥ ꯅꯟ-ꯁ꯭ꯇꯤꯛ ꯄꯦꯟ ꯑꯃꯗꯥ ꯁꯨꯡꯗꯣꯛꯇꯨꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫
ꯍꯧꯖꯤꯛꯇꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯨꯡꯁꯤꯠꯁꯤꯡ ꯑꯁꯤ ꯁꯦꯝꯕꯥ ꯌꯥꯔꯦ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫
ꯋꯥꯈꯜꯂꯣꯟ ꯈꯔꯥ: ꯱.
- ꯃꯁꯤ ꯆꯦꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯆꯤꯀꯟ ꯀꯨꯔꯤ ꯅꯠꯠꯔꯒꯥ ꯉꯥꯒꯤ ꯀꯨꯔꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯥꯕꯤꯌꯨ꯫
- ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯁꯁ ꯑꯃꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯄꯨꯠꯇꯥꯅꯦꯁ꯭ꯀꯥ ꯁꯁ) ꯍꯥꯄꯆꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯄꯥꯁ꯭ꯇꯔꯒꯨꯝꯅꯥ ꯊꯀꯎ꯫
- ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯆꯦꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯌꯥꯟꯁꯤꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯀꯣꯜꯗ ꯄꯥꯁ꯭ꯇꯥꯔ ꯁꯥꯂꯥꯗ ꯑꯃꯒꯨꯝꯅꯥ ꯁꯦꯝꯃꯨ꯫
- ꯑꯩꯈꯣꯌꯒꯤ ꯃꯤꯁꯣ ꯁ꯭ꯌꯨꯄꯇꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
- ꯀꯦꯔꯣꯁꯤꯟ, ꯕꯦꯜ ꯄꯦꯄꯔ, ꯑꯃꯁꯨꯡ ꯑꯦꯗꯥꯃꯦꯃꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯕꯣꯜ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯁꯤꯔꯥꯇꯥꯀꯤ ꯅꯨꯡꯁꯤꯠ ꯑꯁꯤ ꯀꯣꯟꯖꯥꯛ ꯀꯧꯕꯥ ꯄꯥꯝꯕꯤ ꯑꯃꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯕꯥ ꯀꯦꯂꯣꯔꯤ, ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯅꯤ꯫
- ꯃꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ, ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯑꯃꯁꯨꯡ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯒ꯭ꯂꯨꯇꯦꯟ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯁꯨ ꯑꯐꯕꯥ ꯑꯣꯏ꯫
- ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡꯒꯨꯝꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯚꯦꯜꯌꯨ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯇꯀꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯧ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯒꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ꯂꯧꯔꯕꯗꯤ, ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯍꯥꯄꯆꯤꯟꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
- ꯅꯍꯥꯛꯅꯥ ꯆꯥꯛ ꯊꯣꯡꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯏꯁꯤꯡꯅꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯦꯡꯗꯣꯛꯇꯨꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯃꯍꯤꯛ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
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