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

ꯐꯦꯗ ꯗꯥꯏꯠ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯤꯕꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯊꯣꯏꯗꯣꯀꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯂꯩꯔꯤ! (ꯑꯔꯨꯝꯕꯥ ꯌꯦꯡꯁꯤꯅꯕꯥ)

MBBS
Medically Reviewed by MBBS ✓ Medically Reviewed
📅 Updated: Jul 15, 2026 • ⏱ 6 min read • ꯑꯦꯗꯤꯇꯣꯔꯤꯌꯜ ꯄꯣꯂꯤꯁꯤ꯫
ꯐꯦꯗ ꯗꯥꯏꯠ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯤꯕꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯊꯣꯏꯗꯣꯀꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯂꯩꯔꯤ! (ꯑꯔꯨꯝꯕꯥ ꯌꯦꯡꯁꯤꯅꯕꯥ)
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ꯑꯗꯣꯝꯅꯥ ꯏꯟꯇꯔꯅꯦꯠꯇꯥ ꯎꯕꯥ ꯐꯪꯂꯤꯕꯥ ꯐꯦꯗ ꯗꯥꯏꯠ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯍꯣꯠꯅꯕꯤꯔꯝꯂꯒꯅꯤ, ꯅꯠꯇꯦ? ꯅꯍꯥꯛꯅꯥ ꯁꯣꯁꯤꯌꯦꯜ ꯃꯤꯗꯤꯌꯥꯗꯥ ꯎꯕꯥ ꯃꯇꯃꯗꯥ "ꯑꯣꯍ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ" ꯍꯥꯌꯅꯥ ꯈꯅꯕꯥ ꯍꯧꯔꯀꯏ, ꯑꯗꯨꯕꯨ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯗꯨꯒꯨꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯗꯨꯗꯒꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯏ . ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯤꯕꯥ ꯆꯥꯅꯕꯥ ꯍꯩꯅꯕꯤꯁꯤꯡꯗꯥ ꯍꯜꯂꯀꯄꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯋꯥꯐꯝꯅꯤ, ꯅꯠꯇꯦ? ꯑꯗꯨꯅꯥ ꯉꯁꯤꯗꯤ, ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯗꯥꯏꯠꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯥꯟꯊꯦꯡꯅꯗꯅꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯇꯁꯦꯡꯅꯥ, ꯇꯁꯦꯡꯅꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ .

⚡ Interactive Clinical Tool
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Calculate the number of calories needed per day to lose, gain or maintain weight

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ꯀꯔꯤꯒꯤꯗꯃꯛ ‘ꯐꯦꯗ ꯗꯥꯏꯠ’ꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯗ꯭ꯔꯤꯕꯅꯣ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯗꯥꯏꯠꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯀꯄꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯧꯊꯣꯀꯏ꯫ ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯂꯣꯡ ꯇꯔꯃꯗꯥ ꯊꯝꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯏ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯁꯤꯖꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡ ꯄꯨꯅꯁꯤꯜꯂꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡꯅꯤ꯫

ꯈꯟꯊꯕꯤꯌꯨ, ꯒꯥꯔꯤ ꯑꯃꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯆꯠꯅꯕꯒꯤꯗꯃꯛ ꯑꯆꯨꯝꯕꯥ ꯐ꯭ꯌꯨꯑꯦꯂꯒꯤ ꯆꯥꯡ ꯃꯊꯧ ꯇꯥꯏ, ꯅꯠꯇꯦ? ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯁꯤꯁꯨ ꯑꯗꯨꯃꯛ ꯑꯣꯏꯔꯤ꯫ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯆꯥꯎꯈꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ, ꯃꯔꯨꯑꯣꯏꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ: ꯄ꯭ꯔꯣꯇꯤꯟ, ꯀꯥꯔꯕꯣꯟ , ꯑꯃꯁꯨꯡ ꯐꯦꯇꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯆꯥꯕꯥ ꯂꯦꯄꯈ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯆꯧꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯎꯔꯕꯁꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫

ꯄꯣꯔꯁꯟ ꯁꯥꯏꯖ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯁꯤ!

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤ ꯆꯍꯤ ꯀꯌꯥꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯂꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯔꯃꯒꯅꯤ? ꯑꯩꯈꯣꯌꯅꯥ ꯁ꯭ꯇꯣꯔꯗꯒꯤ ꯂꯧꯔꯀꯄꯥ ꯆꯦꯡ ꯄꯦꯀꯦꯠ ꯑꯃꯒꯤ ꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯈꯪꯗꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯦꯂꯣꯔꯤ ꯍꯦꯟꯅꯥ ꯂꯧꯏ꯫

ꯑꯗꯨꯅꯥ, ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯄꯣꯔꯁꯟ ꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯑꯣꯏꯒꯅꯤ? ꯃꯁꯤꯕꯨ ꯃꯥꯄꯂꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ꯫

ꯆꯤꯟꯖꯥꯛ ꯃꯈꯜ꯫ ꯃꯁꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯥꯡ ꯑꯃꯥ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯂꯦꯄꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨꯅꯤ:
ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯀꯞ ꯑꯃꯥ꯫ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯀꯤ ꯁꯥꯏꯖꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯗꯦ꯫
ꯆꯦꯡꯒꯤ ꯑꯎꯟꯁ ꯑꯃꯥ꯫ ꯃꯁꯤ ꯇꯤꯞ ꯑꯃꯗꯒꯤ ꯇꯤꯞ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯁꯥꯏꯖꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯣꯏ꯫
ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯉꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯦꯔꯨꯝ (ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 85) ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯁꯥꯏꯖꯅꯤ꯫
ꯅꯇꯁ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯇꯥ ꯊꯝꯕꯥ ꯌꯥꯕꯥ ꯁꯥꯏꯖ ꯑꯗꯨ꯫

ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯇ꯭ꯔꯤꯀꯁꯤꯡ꯫

ꯃꯈꯥꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯇ꯭ꯔꯤꯛ ꯈꯔꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

  • ꯌꯨꯃꯗꯥ ꯆꯥꯛ ꯊꯣꯡꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯆꯧꯕꯥ ꯄ꯭ꯂꯦꯇꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯄ꯭ꯂꯦꯇꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯁꯥꯂꯥꯗ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫
  • ꯃꯄꯥꯟꯗꯥ ꯆꯥꯛ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯔꯨꯞ ꯑꯃꯒꯥ ꯆꯥꯛ ꯆꯥꯃꯤꯟꯅꯧ꯫ ꯅꯠꯔꯒꯥ ꯇꯉꯈꯥꯏ ꯑꯃꯥ ꯆꯥꯔꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯗꯨ ꯌꯨꯃꯗꯥ ꯄꯨꯔꯀꯎ꯫
  • ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯥꯁ꯭ꯠ-ꯐꯨꯗ ꯔꯦꯁ꯭ꯇꯣꯔꯦꯟꯇ ꯑꯃꯗꯥ ꯆꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯀꯩꯗꯧꯉꯩꯗꯥ ꯁꯨꯄꯔꯁꯥꯏꯖ ꯑꯣꯏꯕꯥ ꯑꯗꯨ ꯑꯣꯔꯗꯔ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯆꯥꯀꯁꯉ ꯑꯃꯥ ꯄꯤꯅꯕꯥ ꯍꯥꯌꯌꯨ .
  • ꯆꯥꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯏꯁꯤꯡ ꯒ꯭ꯂꯥꯁ ꯑꯃꯥ ꯊꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐꯥꯑꯣꯍꯅꯒꯅꯤ꯫

ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯏꯆꯝ ꯆꯝꯕꯥ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯑꯁꯤ ꯏꯅꯒꯗꯕꯅꯤ꯫

ꯑꯣꯀꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯗꯣꯝꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯗꯥ ꯀꯔꯤ ꯑꯇꯣꯞꯄꯥ ꯏꯆꯝ ꯆꯝꯕꯥ, ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫

ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯁꯤ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯊꯣꯛꯂꯔꯣꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯤꯌꯨ꯫

  • ꯃꯈꯜ-ꯃꯈꯥ ꯀꯌꯥꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯤꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯉꯥꯒꯨꯝꯕꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄ꯭ꯔꯣꯇꯤꯅꯁꯤꯡ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯒꯨꯝꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ , ꯑꯃꯁꯨꯡ ꯉꯥ, ꯑꯦꯚꯣꯀꯦꯗꯣ, ꯅꯠ, ꯑꯃꯁꯨꯡ ꯑꯣꯂꯤꯚ ꯑꯣꯏꯂꯒꯨꯝꯕꯥ "ꯑꯐꯕꯥ" ꯐꯦꯇꯁꯤꯡ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫
  • ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯀꯌꯥ ꯆꯥꯕꯥ:ꯅꯍꯥꯛꯅꯥ ꯆꯥꯒꯗꯕꯥ ꯆꯥꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ, ꯖꯦꯟꯗꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯩ꯫ ꯆꯥꯡꯆꯠꯇꯥ, ꯑꯍꯜ ꯑꯃꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯀꯞ 2-3 ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ 1.5-2 ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫
  • ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 150 ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧ: ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯈꯥꯌꯗꯣꯀꯄꯥ ꯌꯥꯏ, ꯍꯥꯌꯕꯗꯤ ꯅꯣꯡꯃꯗꯥ ꯑꯍꯨꯃꯂꯛ ꯃꯤꯅꯠ 10 ꯔꯣꯝ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ꯫
  • ꯅꯍꯥꯛꯀꯤ ꯀꯤꯆꯦꯟ ꯑꯗꯨ ꯁꯦꯡꯗꯣꯀꯎ!: ꯍꯣꯌ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯦꯂꯣꯔꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ, ꯐꯦꯠ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ, ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯆꯦꯅꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫ ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠ, ꯆꯤꯄꯁ, ꯀ꯭ꯔꯦꯀꯔ, ꯑꯥꯏꯁꯛꯔꯤꯝ, ꯑꯃꯁꯨꯡ ꯆꯣꯀꯣꯂꯦꯠꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯂꯧꯊꯣꯀꯎ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯔꯤꯖꯔ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄ꯭ꯔꯣꯇꯤꯅꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ, ꯂꯤꯒꯨꯝ, ꯅꯠ, ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯒꯗꯕꯅꯤ .
  • ꯑꯄꯤꯀꯄꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯆꯥꯕꯤꯌꯨ: ꯅꯣꯡꯃꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯍꯨꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯆꯥꯅꯕꯥ 5-6 ꯆꯥꯅꯕꯥ ꯍꯣꯠꯅꯧ . ꯄꯨꯡ 3-4 ꯈꯨꯗꯤꯡꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯆꯦꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ, ꯌꯣꯒꯔ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯡ ꯈꯔꯗꯤ ꯑꯐꯕꯥ ꯁ꯭ꯅꯦꯀꯁꯤꯡꯅꯤ꯫
  • ꯃꯄꯨꯡꯐꯥꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯤꯌꯨ: ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨ ꯆꯦꯡꯅꯥ ꯊꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨ ꯂꯦꯇꯆꯔ, ꯁ꯭ꯄꯤꯅꯥꯆ, ꯕ꯭ꯔꯣꯀꯣꯂꯤ, ꯑꯃꯁꯨꯡ ꯀꯣꯕꯤꯒꯨꯝꯕꯥ ꯀꯦꯂꯣꯔꯤ ꯅꯦꯝꯕꯥ ꯎꯍꯩꯁꯤꯡꯅꯥ ꯊꯀꯎ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯧꯖꯤꯀꯁꯨ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉ ꯍꯥꯃꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯆꯦꯡ ꯍꯦꯟꯅꯥ ꯌꯦꯟꯊꯣꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯎꯍꯩ ꯈꯔꯥ ꯆꯥꯕꯤꯌꯨ꯫
  • "ꯏꯝꯄꯇꯤ ꯀꯦꯂꯣꯔꯤ" ꯊꯤꯡꯖꯤꯜꯂꯨ: ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯁꯤꯡ ꯀꯀꯊꯠꯂꯨ꯫ ꯔꯤꯐꯥꯏꯟꯅꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯀꯦꯟꯗꯤꯗꯦꯠ, ꯀꯨꯀꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯀꯁꯤꯡ ꯑꯁꯤ ꯂꯤꯃꯤꯠ ꯇꯧ꯫

ꯃꯇꯦꯡ ꯄꯥꯡꯕꯗꯥ ꯂꯥꯡꯇꯛꯅꯒꯅꯨ!

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯆꯠ ꯑꯁꯤ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯆꯠꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯍꯥꯌꯕꯗꯥ ꯂꯥꯡꯇꯛꯅꯒꯅꯨ꯫

ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯄ꯭ꯂꯥꯅꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯈꯪꯅꯕꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯗꯣꯛꯇꯔ )ꯒꯥ ꯇꯥꯟꯅꯧ꯫

ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯡꯕꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ "ꯑꯥꯏꯗꯤꯌꯥꯜ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ" ꯑꯗꯨ ꯀꯔꯤꯅꯣ, ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯀꯦꯂꯣꯔꯤ ꯀꯌꯥ ꯆꯥꯒꯗꯒꯦ ꯍꯥꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯗꯥ ꯍꯪꯕꯤꯌꯨ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯃꯔꯨꯞ-ꯃꯄꯥꯡ, ꯏꯃꯨꯡ-ꯃꯅꯨꯡꯒꯤ ꯃꯤꯑꯣꯏ ꯅꯠꯠꯔꯒꯥ ꯊꯕꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯃꯇꯦꯡ ꯂꯧꯕꯤꯌꯨ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯥ ꯐꯪꯕꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯈꯜꯂꯤꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏꯔꯤ ꯃꯗꯨꯗꯤ ꯑꯗꯣꯃꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ .

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯐꯦꯗ ꯗꯥꯏꯇꯁꯤꯡ ꯀꯥꯑꯣꯊꯣꯀꯄꯥ; ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯍꯀꯁꯦꯜ ꯐꯕꯥ, ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯠꯀꯗꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯑꯃꯥ ꯂꯧꯈꯠꯀꯗꯕꯅꯤ꯫
  • ꯕꯦꯂꯦꯟꯁ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯄ꯭ꯔꯣꯇꯤꯟ, ꯀꯥꯔꯕꯣꯟ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯐꯦꯇꯁꯤꯡ ꯁꯣꯌꯗꯅꯥ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫
  • ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯄꯣꯔꯁꯟ ꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯇꯥꯕꯤꯌꯨ꯫ ꯑꯄꯤꯀꯄꯥ ꯄ꯭ꯂꯦꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫
  • ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 150ꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯀꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧ꯫
  • ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯐꯦꯠ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯐꯥꯁ꯭ꯠ ꯐꯨꯗꯁꯤꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫
  • ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯃꯈꯥ ꯇꯥꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯅꯠꯠꯔꯒꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫
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