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

ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯗ ꯆꯥꯕꯗꯥ ꯀꯤꯕꯥ? ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯖꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫

MBBS
Medically Reviewed by MBBS ✓ Medically Reviewed
📅 Updated: Jul 15, 2026 • ⏱ 7 min read • ꯑꯦꯗꯤꯇꯣꯔꯤꯌꯜ ꯄꯣꯂꯤꯁꯤ꯫
ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯗ ꯆꯥꯕꯗꯥ ꯀꯤꯕꯥ? ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯖꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫
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ꯃꯤꯑꯣꯏ ꯀꯌꯥ ꯑꯃꯅꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤ, ꯅꯠꯠꯔꯒꯥ ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯈꯪꯂꯤꯕꯥ “ꯀꯥꯔꯕꯣꯟ”ꯒꯥ ꯑꯆꯝꯕꯥ ꯃꯔꯤ ꯑꯃꯥ ꯂꯩ꯫ ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯕ꯭ꯔꯦꯗ, ꯄꯥꯁ꯭ꯇꯥꯔ, ꯑꯥꯂꯨ, ꯆꯦꯡꯒꯨꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯃꯁꯛ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤꯕꯨ ꯗꯣꯁ ꯇꯧꯏ꯫ “ꯑꯩꯅꯥ ꯆꯦꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯆꯧꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯀꯈꯤ” ꯍꯥꯌꯕꯥ ꯋꯥꯔꯤ ꯑꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯇꯥꯕꯤꯔꯝꯂꯒꯅꯤ? ꯑꯗꯨꯕꯨ ꯀꯥꯔꯕꯣꯟ ꯑꯁꯤꯗꯤ ꯇꯁꯦꯡꯅꯥ ꯑꯐꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯠꯇꯕꯥ ꯅꯠꯇꯦ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯦꯅꯔꯖꯤ ꯅꯠꯠꯔꯒꯥ ꯐ꯭ꯌꯨꯑꯦꯂꯒꯤ ꯑꯆꯧꯕꯥ ꯁꯣꯔꯁ ꯑꯃꯅꯤ꯫

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Calculate the number of calories needed per day to lose, gain or maintain weight

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ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯀꯥꯔꯕꯣꯟ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯀꯥꯔꯕꯣꯟ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯆꯧꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯁꯤꯕꯨ ꯃꯦꯛꯔꯣꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯑꯩꯈꯣꯌꯅꯥ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯆꯧꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯅꯤꯗꯤ ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯦꯠꯅꯤ . ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯁꯤꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯂꯩꯔꯤ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯗꯨꯗꯤ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯁꯤꯡꯅꯤ , ꯃꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯥꯏꯛꯔꯣꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫

ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯅꯤꯗꯥ ꯈꯥꯌꯗꯣꯀꯄꯥ ꯌꯥꯏ:

1. ꯏꯆꯝ ꯆꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ: ꯃꯈꯣꯌ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯟꯖꯤꯜꯂꯀꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯁꯨ ꯌꯥꯏ꯫

2. ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡ: ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯪꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯐꯥꯏꯕꯔ , ꯚꯤꯇꯥꯃꯤꯟ, ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯒꯨꯝꯕꯥ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯀꯌꯥ ꯌꯥꯎꯏ꯫

ꯆꯥꯡꯆꯠꯇꯥ, ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯍꯜ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯅꯣꯡꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯦꯂꯣꯔꯤꯒꯤ 45% ꯑꯃꯁꯨꯡ 65%ꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯗꯒꯤ ꯐꯪꯒꯗꯕꯅꯤ꯫ ꯅꯣꯡꯃꯗꯥ ꯀꯦꯂꯣꯔꯤ 2,000 ꯆꯥꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯃꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ 275 ꯑꯣꯏꯒꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ , ꯁꯦꯅꯐꯝ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ , ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯒꯤ ꯊꯥꯛ , ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯂꯒꯤ ꯐꯤꯚꯃꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯈꯦꯠꯅꯕꯥ ꯌꯥꯏ . ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯁꯦꯅꯐꯝ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯍꯀꯁꯦꯜ ꯐꯕꯥ, ꯀꯃꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯗꯒꯤ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯳ ꯌꯥꯑꯣꯏ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯀꯄꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯈꯜ ꯑꯍꯨꯝ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯈꯉꯂꯕꯗꯤ ꯑꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯠꯇꯕꯥ ꯃꯔꯛꯇꯥ ꯈꯅꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯒꯅꯤ꯫

ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯃꯈꯜ꯫ ꯋꯥꯔꯣꯜ ꯈꯨꯗꯃꯁꯤꯡ꯫
ꯆꯤꯅꯤꯁꯤꯡ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯂꯥꯏꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯅꯤ꯫ ꯈꯔꯗꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯐꯪꯏ꯫ ꯈꯔꯗꯤ ꯆꯤꯟꯖꯥꯛ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯥꯔꯇꯤꯐꯤꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡꯗꯥ ꯐ꯭ꯔꯨꯛꯇꯣꯖ, ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡꯗꯥ ꯂꯦꯛꯇꯣꯖ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ, ꯀꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠꯁꯤꯡꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯕꯥ ꯆꯤꯅꯤ꯫
ꯁ꯭ꯇꯥꯔꯆꯁꯤꯡ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯆꯤꯅꯤꯒꯤ ꯃꯣꯂꯤꯛꯌꯨꯜ ꯀꯌꯥꯅꯥ ꯄꯨꯟꯅꯥ ꯁꯦꯃꯖꯤꯟ ꯁꯥꯖꯤꯅꯕꯅꯥ ꯁꯦꯝꯕꯥ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯆꯦꯡ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕ꯭ꯔꯦꯟ ꯔꯥꯏꯁ), ꯑꯥꯂꯨ, ꯁ꯭ꯕꯤꯠ ꯑꯥꯂꯨ, ꯀꯥꯡ, ꯆꯦꯡ, ꯆꯦꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯂꯦꯟꯇꯤꯂꯒꯨꯝꯕꯥ ꯂꯤꯒꯨꯃꯁꯤꯡ꯫
ꯐꯥꯏꯕꯔ꯫ ꯃꯁꯤꯁꯨ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯜ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯖꯝ ꯇꯧꯕꯥ ꯉꯃꯗꯦ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯣꯏꯅꯥ ꯊꯣꯀꯏ꯫ ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯣꯠ, ꯂꯦꯡꯖꯨꯝ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ, ꯅꯠ꯫

ꯑꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯀꯔꯤ ꯀꯥꯟꯅꯕꯒꯦ?

ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯀꯥꯔꯕꯣꯟ ꯃꯈꯂꯁꯤꯡ ꯌꯥꯎꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯔꯝ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ:

  • ꯑꯦꯅꯔꯖꯤ ꯄꯤꯕꯥ: ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯐ꯭ꯌꯨꯑꯦꯂꯒꯤ ꯁꯣꯔꯁꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯒ꯭ꯂꯨꯀꯣꯖꯗꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯦꯅꯔꯖꯤ ꯄꯤ꯫ ꯄ꯭ꯔꯣꯇꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯐꯦꯠꯅꯥ ꯑꯦꯅꯔꯖꯤ ꯑꯁꯤ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯄꯤꯕꯥ ꯉꯃꯗꯦ꯫
  • ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ: ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯆꯦꯡ-ꯍꯋꯥꯏꯁꯤꯡ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯑꯁꯤ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ, ꯃꯤꯅꯔꯦꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯥꯌꯅꯥ ꯂꯥꯀꯁꯤꯅꯕꯥ ꯉꯝꯕꯥ ꯐꯥꯏꯇꯣꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡꯅꯥ ꯌꯥꯎꯏ .
  • ꯐꯥꯏꯕꯔ ꯐꯪꯍꯅꯕꯥ: ꯗꯥꯏꯖꯦꯁꯟ ꯂꯥꯏꯊꯣꯀꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ , ꯐꯥꯏꯕꯔꯅꯥ ꯕ꯭ꯂꯗ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯆꯥꯕꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯟꯁꯔ ꯃꯈꯜ ꯈꯔꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ .
  • ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ: ꯃꯁꯤ ꯈꯟꯊꯕꯤꯌꯨ, ꯅꯍꯥꯛꯅꯥ ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ ꯑꯅꯤ ꯆꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯐꯥꯑꯣꯏ, ꯅꯠꯇꯦ? ꯃꯔꯃꯗꯤ ꯀꯃꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡꯗꯥ ꯐꯤꯕꯔ ꯌꯥꯑꯣꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯆꯧꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫

ꯑꯗꯨꯅꯥ ‘ꯂꯣ-ꯀꯥꯔꯕ’ ꯗꯥꯏꯠ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯀꯔꯤ ꯈꯜꯂꯤꯕꯒꯦ?

ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯗꯤ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯥꯔꯕꯣꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯗꯕꯥ ꯗꯥꯏꯇꯁꯤꯡꯗꯥ ꯂꯃꯖꯤꯡꯏ꯫ ꯃꯦꯊꯗ ꯑꯅꯤ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯔꯤꯁꯔꯆ ꯈꯔꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯇꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯍꯦꯟꯅꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯅꯍꯥꯛꯅꯥ ꯂꯣ-ꯀꯥꯔꯕ ꯗꯥꯏꯠ ꯑꯃꯥ ꯍꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯍꯥꯅꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯍꯟꯊꯔꯀꯄꯅꯤ꯫ ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯐꯦꯠ ꯃꯩ ꯆꯥꯀꯄꯥ ꯅꯠꯇꯦ꯫

ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯂꯣ-ꯀꯥꯔꯕ ꯗꯥꯏꯠ ꯈꯔꯗꯤ ꯁꯦꯆꯨꯔꯦꯇꯦꯗ ꯐꯦꯇꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯗꯦ꯫

ꯅꯦꯁ꯭ꯅꯦꯜ ꯏꯟꯁꯇꯤꯠꯌꯨꯠ ꯑꯣꯐ ꯍꯦꯜꯊꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯁ꯭ꯇꯗꯤ ꯑꯅꯤꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯁꯤꯡꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯛꯇꯃꯛ ꯆꯥꯅꯕꯥ ꯍꯥꯌꯈꯤ, ꯃꯄꯥꯅꯒꯤ ꯆꯤꯟꯖꯥꯛ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯗꯅꯥ꯫ ꯁ꯭ꯇꯗꯤ ꯑꯃꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯁꯤꯡꯗꯥ ꯂꯣ-ꯐꯦꯠ ꯑꯃꯁꯨꯡ ꯂꯣ-ꯀꯥꯔꯕ ꯗꯥꯏꯠ ꯑꯅꯤꯃꯛ ꯍꯣꯠꯅꯅꯕꯥ ꯍꯥꯌꯈꯤ꯫ ꯗꯥꯏꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯈꯤꯕꯁꯨ, ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯠ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯦꯠ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯈꯤ .

ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯈꯉꯍꯧꯗꯅꯥ ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯗ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯤꯡꯕꯗꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯒꯗꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯃꯈꯜ ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯧꯁꯤꯡꯅꯤ .

ꯀꯥꯔꯕꯣꯟ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯔꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯈꯜ ꯇꯥꯔꯕꯗꯤ, ꯋꯥꯈꯜꯂꯣꯟ ꯑꯅꯤ ꯑꯁꯤ ꯈꯪꯖꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

1. ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯏꯟꯗꯦꯛꯁ (GI): ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯤꯅꯤꯗꯥ ꯑꯣꯟꯊꯣꯀꯄꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯔꯦꯇꯤꯡ ꯑꯃꯅꯤ꯫ ꯖꯤ.ꯑꯥꯏ.ꯒꯤ ꯆꯥꯡ ꯋꯥꯡꯅꯥ ꯂꯩꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

2. ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯂꯣꯗ (GL): ꯅꯍꯥꯛꯅꯥ ꯖꯤ.ꯑꯥꯏ.ꯒꯤ ꯚꯦꯜꯌꯨ ꯈꯛꯇꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯑꯐꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯐꯠꯇꯕꯥ ꯍꯥꯌꯕꯗꯨ ꯂꯦꯄꯊꯣꯀꯄꯥ ꯉꯃꯗꯦ꯫ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯥꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯗꯦ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯋꯥꯇꯔꯃꯦꯜ ꯑꯁꯤ ꯖꯤ.ꯑꯥꯏ.ꯒꯤ ꯚꯦꯜꯌꯨ ꯋꯥꯡꯏ, ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯋꯥꯇꯔꯃꯦꯜ ꯑꯃꯗꯥ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯃꯤ꯫ ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯂꯣꯗ (GL) ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛꯀꯤ ꯆꯥꯡ ꯑꯗꯨꯁꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯖꯤ.ꯑꯦꯜ.ꯒꯤ ꯚꯦꯜꯌꯨ ꯑꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯃꯦꯅꯦꯖꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯅꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫

ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯂꯣꯗꯀꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯀ꯭ꯂꯥꯁꯤꯐꯤꯀꯦꯁꯟ꯫
ꯍꯟꯊꯍꯅꯒꯗꯕꯥ ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯂꯣꯗ ꯋꯥꯡꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫
ꯆꯣꯀꯣꯂꯦꯠ, ꯇꯣꯐꯤ, ꯀꯦꯟꯗꯤꯗꯦꯠ꯫ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯕ꯭ꯔꯦꯀꯐꯥꯁ꯭ꯠ ꯁꯤꯔꯤꯑꯦꯂꯁꯤꯡ꯫
ꯐ꯭ꯔꯦꯟꯆ ꯐ꯭ꯔꯥꯏꯁꯤꯡ꯫ ꯑꯉꯧꯕꯥ ꯆꯦꯡ, ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ꯫
ꯕꯣꯏꯜ ꯇꯧꯔꯕꯥ ꯑꯥꯂꯨ꯫ ꯃꯤꯊꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ꯫
ꯈꯅꯒꯠꯂꯕꯥ ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯂꯣꯗ ꯅꯦꯝꯕꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫
ꯑꯦꯄꯜ, ꯑꯣꯔꯦꯟꯖ, ꯄꯦꯌꯥꯔ꯫ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯖꯨꯒꯨꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫
ꯆꯤꯀꯄꯤ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯂꯦꯟꯇꯤꯜ꯫ ꯀꯦꯔꯣꯁꯤꯟ, ꯁꯉ꯭ꯒꯣꯝ, ꯀꯣꯕꯤꯒꯨꯝꯕꯥ ꯎꯍꯩꯁꯤꯡ꯫
ꯑꯣꯠ, ꯕ꯭ꯔꯦꯟ ꯁꯤꯔꯤꯑꯦꯜ꯫ ꯌꯣꯒꯔ (ꯆꯤꯅꯤ ꯌꯥꯑꯣꯗꯕꯥ) ꯴.

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯐ꯭ꯌꯨꯑꯦꯂꯒꯤ ꯁꯣꯔꯁꯅꯤ꯫ ꯃꯈꯣꯌ ꯌꯦꯛꯅꯕꯥ ꯅꯠꯇꯦ꯫ ꯃꯔꯨ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯒꯗꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯃꯈꯜ ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯑꯗꯨꯅꯤ꯫
  • ꯆꯤꯅꯤ, ꯑꯉꯧꯕꯥ ꯕ꯭ꯔꯦꯗ, ꯑꯃꯁꯨꯡ ꯑꯉꯧꯕꯥ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ, ꯔꯤꯐꯥꯏꯟꯗ ꯇꯧꯔꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯗꯥꯏꯑꯦꯇꯔꯤꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ, ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯇꯁꯤꯡ ꯈꯜꯂꯨ꯫
  • ꯂꯣ-ꯀꯥꯔꯕ ꯗꯥꯏꯇꯇꯥ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯁꯤ ꯏꯁꯤꯡ ꯍꯟꯊꯔꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯔꯤ, ꯐꯦꯠ ꯍꯟꯊꯔꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯗꯦ꯫ ꯗꯥꯏꯠ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯟꯅꯕꯤꯌꯨ꯫
  • ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯅꯕꯗꯥ ꯒ꯭ꯂꯥꯏꯁꯦꯃꯤꯛ ꯂꯣꯗ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯩ꯫
  • ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯠꯇꯥ ꯄꯨꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯥꯔꯃꯥꯁꯤꯁ꯭ꯠ ꯑꯗꯨꯒꯥ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫
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