ꯍꯧꯖꯤꯛꯇꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯊꯥ 6 ꯁꯨꯔꯦ, ꯃꯗꯨ ꯁꯣꯂꯤꯗ ꯐꯨꯗꯁꯤꯡ ꯍꯧꯕꯒꯤ ꯃꯇꯝ ꯑꯣꯏꯔꯦ, ꯅꯠꯇꯦ? ꯑꯗꯨꯅꯥ ꯃꯃꯥ ꯈꯨꯗꯤꯡꯃꯀꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯕꯤꯔꯃꯒꯅꯤ, "ꯑꯩꯅꯥ ꯑꯩꯒꯤ ꯑꯉꯥꯡꯗꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯀꯔꯤ ꯄꯤꯒꯗꯒꯦ?" ꯈꯔꯅꯥ ꯃꯍꯩ-ꯃꯔꯣꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯗꯒꯤ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯑꯇꯩ ꯈꯔꯅꯥ ꯆꯦꯡ, ꯁꯉ꯭ꯒꯣꯝ, ꯑꯃꯁꯨꯡ ꯂꯦꯟꯇꯤꯂꯒꯨꯝꯕꯥ ꯂꯤꯒꯨꯃꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯜꯂꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯉꯥꯡꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯕꯔꯥ? ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯄꯤꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ? ꯃꯈꯣꯌꯅꯥ ꯒ꯭ꯌꯥꯁ ꯊꯣꯀꯍꯅꯒꯗ꯭ꯔꯥ ? ꯑꯗꯣꯃꯗꯁꯨ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯋꯥꯍꯪ ꯀꯌꯥ ꯑꯃꯥ ꯂꯩꯔꯃꯒꯅꯤ꯫ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏ, ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯉꯁꯤ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯅꯇꯁ ꯄꯤꯕꯥ ꯍꯧꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯃꯇꯝ ꯑꯗꯨ ꯀꯗꯥꯏꯗꯥ ꯂꯩꯕꯒꯦ?
ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯊꯥ 6ꯒꯤ ꯑꯣꯏꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯈꯣꯝꯂꯥꯡꯒꯤ ꯁꯉ꯭ꯒꯣꯝꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯂꯤꯗ ꯐꯨꯗꯁꯤꯡ ꯍꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯁꯨ, ꯆꯍꯤ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯈꯣꯝꯂꯥꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯝꯂꯥꯡꯗꯒꯤ ꯂꯥꯛꯀꯅꯤ꯫
ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯊꯥ 6ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯅꯕꯥ ꯁꯦꯝ-ꯁꯥꯕꯒꯤ ꯈꯨꯗꯃꯁꯤꯡ ꯎꯕꯥ ꯐꯪꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯁꯨ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
| ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯑꯀꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯔꯦ ꯍꯥꯌꯕꯒꯤ ꯈꯨꯗꯃꯁꯤꯡ꯫ | |
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| 1. ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯉꯝꯕꯥ꯫ | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯦꯡ ꯌꯥꯑꯣꯗꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯂꯕꯗꯤ ꯃꯗꯨ ꯈꯨꯗꯝ ꯑꯃꯅꯤ꯫ |
| 2. ꯑꯇꯣꯞꯄꯁꯤꯡꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ꯫ | ꯅꯍꯥꯛꯅꯥ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯁꯨ ꯃꯍꯥꯛꯀꯤ ꯃꯃꯤꯠ ꯇꯥꯡꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯗꯨ ꯂꯣꯝꯕꯥ ꯅꯥꯏꯗꯅꯥ ꯌꯦꯡꯂꯤꯕꯒꯨꯝꯅꯥ ꯎꯕꯥ ꯐꯪꯕ꯭ꯔꯥ? |
| 3. ꯆꯃꯆ ꯑꯃꯅꯥ ꯄꯤꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ꯫ | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯗꯨ ꯈꯣꯝꯂꯥꯡꯅꯥ ꯊꯣꯡꯅꯥꯎ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯌꯥꯗꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯉꯝꯂꯕꯗꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯁꯦꯝ-ꯁꯥꯔꯦ꯫ |
| ꯴.ꯄꯣꯀꯄꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯁꯔꯨꯛ ꯑꯅꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ꯫ | ꯆꯥꯡꯆꯠꯇꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯤꯂꯣ ꯶ (ꯄꯥꯎꯟꯗ ꯱꯳)ꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤꯁꯨ ꯑꯐꯕꯥ ꯈꯨꯗꯝ ꯑꯃꯅꯤ꯫ |
ꯁꯉ꯭ꯒꯣꯃꯒꯨꯝꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯔꯗꯤ ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯆꯍꯤ ꯑꯃꯥ ꯁꯨꯗ꯭ꯔꯤꯐꯥꯎꯕꯥ ꯄꯤꯔꯣꯏꯗꯕꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯆꯦꯡ, ꯁꯉ꯭ꯒꯣꯝ, ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯟ ꯄꯤꯖꯒꯨꯝꯕꯥ ꯅꯇꯔꯁꯤꯡ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯊꯦꯡꯊꯕꯥ ꯂꯩꯇꯦ꯫ ꯅꯇꯁ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯑꯍꯥꯅꯕꯥ ꯁꯣꯂꯤꯗ ꯐꯨꯗꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯌꯥꯎꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯁꯣꯂꯤꯗ ꯐꯨꯗꯁꯤꯡ ꯏꯅꯠꯔꯣꯗ꯭ꯌꯨꯁꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯑꯣꯔꯗꯔ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯃꯇꯝ ꯑꯃꯗꯥ ꯃꯈꯜ ꯑꯃꯈꯛꯇꯃꯛ ꯍꯧꯗꯣꯀꯄꯥ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯉꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯄꯤꯖꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯑꯇꯣꯞꯄꯥ ꯑꯅꯧꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯄꯤꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯅꯨꯃꯤꯠ 3ꯅꯤ ꯉꯥꯏꯌꯨ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯕꯅꯤ꯫
ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯅꯇꯔ ꯄꯤꯖꯕꯒꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯀꯔꯤꯅꯣ?
ꯅꯇꯁ ꯍꯥꯌꯕꯁꯤ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯆꯥꯎꯈꯠꯄꯗꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯌꯥꯎꯕꯥ ꯁꯨꯄꯔꯐꯨꯗ ꯑꯃꯅꯤ꯫
- ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ: ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤꯗꯥ ꯑꯉꯥꯡꯒꯤ ꯕ꯭ꯔꯦꯟ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯃꯥꯏꯛꯔꯣꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯀꯌꯥ ꯌꯥꯎꯏ, ꯃꯈꯣꯌ ꯑꯗꯨꯗꯤ ꯄꯣꯇꯥꯁꯤꯌꯝ, ꯃꯦꯒ꯭ꯅꯦꯁꯤꯌꯝ , ꯑꯥꯏꯔꯟ, ꯖꯤꯉ꯭ꯛ, ꯑꯃꯁꯨꯡ ꯐꯣꯂꯦꯠ ꯑꯁꯤꯅꯆꯤꯡꯕꯅꯤ꯫
- ꯄ꯭ꯔꯣꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯥꯏꯕꯔ: ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯉꯥꯡꯒꯤ ꯃꯁꯜ ꯆꯥꯎꯈꯠꯄꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄ꯭ꯔꯣꯇꯤꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯊꯤꯡꯅꯕꯥ ꯐꯥꯏꯕꯔ ꯌꯥꯎꯏ꯫
- ꯇꯉꯥꯏꯐꯗꯕꯥ ꯑꯦꯃꯤꯅꯣ ꯑꯦꯁꯤꯗꯁꯤꯡ: ꯅꯠ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯁꯦꯝꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯗꯨꯕꯨ ꯆꯥꯎꯈꯠꯄꯗꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯑꯦꯃꯤꯅꯣ ꯑꯦꯁꯤꯗ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯂꯥꯏꯁꯤꯟ ꯄꯤꯔꯤꯕꯥ ꯑꯃꯠꯇꯥ ꯉꯥꯏꯔꯕꯥ ꯄꯥꯝꯕꯤꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ꯫
- ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ: ꯅꯠ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯁꯦꯂꯁꯤꯡꯕꯨ ꯐ꯭ꯔꯤ ꯔꯦꯗꯤꯀꯦꯂꯁꯤꯡꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯑꯦꯟꯇꯤꯑꯣꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡꯁꯨ ꯌꯥꯝꯅꯥ ꯌꯥꯑꯣꯏ .
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯔꯤꯁꯔꯆꯅꯥ ꯐꯥꯎꯕꯗꯥ ꯑꯉꯥꯡ ꯑꯣꯏꯔꯤꯉꯩꯗꯒꯤ ꯍꯧꯅꯥ ꯅꯇꯁ ꯆꯥꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯗꯥꯏꯠ ꯂꯩ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯈꯪꯂꯦ꯫ ꯅꯇꯁꯤꯡꯅꯥ ꯇꯨꯡꯗꯥ ꯄꯨꯟꯁꯤꯗꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ, ꯑꯣꯕꯦꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯟꯁꯔ ꯃꯈꯜ ꯈꯔꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
ꯑꯉꯥꯡꯁꯤꯡꯒꯤꯗꯃꯛ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯅꯇꯔꯁꯤꯡ ꯁꯦꯝ-ꯁꯥꯒꯗꯒꯦ?
ꯅꯇꯔꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯤꯑꯣꯏ ꯀꯌꯥꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯁꯤ "ꯃꯈꯣꯌꯁꯤꯡ ꯆꯥꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯒ꯭ꯌꯥꯁ ꯇꯧꯕꯥ" ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯑꯣꯂꯤꯒꯣꯁꯦꯛꯌꯨꯔꯥꯏꯗ ꯀꯧꯕꯥ ꯅꯇꯁꯤꯡꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯆꯤꯅꯤꯒꯤ ꯃꯈꯜ ꯑꯁꯤꯅꯤ꯫ ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯍꯖꯝ ꯇꯧꯕꯗꯥ ꯈꯔꯥ ꯑꯋꯥꯕꯥ ꯑꯣꯏ꯫
ꯑꯗꯨꯕꯨ ꯃꯁꯤꯒꯤ ꯌꯥꯝꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯁꯣꯂꯨꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯤ꯫ ꯆꯥꯛ ꯊꯣꯡꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯁꯉ꯭ꯒꯣꯝ ꯑꯗꯨ ꯐꯖꯅꯥ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨ ꯑꯐꯕꯥ ꯏꯁꯤꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯑꯐꯕꯥ ꯏꯁꯤꯡꯗꯥ ꯌꯥꯟꯁꯤꯟꯅꯧ꯫ ꯃꯁꯤ ꯇꯧꯕꯅꯥ ꯒ꯭ꯌꯥꯁ ꯊꯣꯀꯍꯅꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯀꯌꯥ ꯂꯧꯊꯣꯛꯀꯅꯤ꯫
ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯅꯇꯔꯁꯤꯡ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ:
- ꯀꯦꯟꯗꯂꯒꯤ ꯃꯊꯛꯇꯥ ꯁꯨꯡꯕꯥ ꯅꯇꯁꯤꯡ ꯈꯅꯕꯤꯌꯨ: ꯀꯦꯟꯗꯂꯗꯥ ꯊꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯂꯣꯟ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯤꯖꯥꯔꯕꯦꯁꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯁꯨꯡꯕꯥ ꯅꯇꯔꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯁꯦꯟꯗꯣꯡ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯃꯒꯨꯟ ꯂꯩ꯫
- ꯂꯣꯟ ꯅꯠꯠꯔꯒꯥ ꯆꯤꯅꯤ ꯍꯥꯄꯀꯠꯂꯣꯏꯗꯕꯅꯤ: ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯅꯇꯁ ꯄꯤꯖꯕꯥ ꯃꯇꯃꯗꯥ, ꯂꯣꯟ, ꯆꯤꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯃꯆꯤꯟꯖꯥꯛ ꯑꯃꯠꯇꯥ ꯍꯥꯄꯀꯗꯕꯅꯤ꯫ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯅꯇꯔꯁꯤꯡꯒꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯒꯗꯕꯅꯤ꯫
- ꯃꯁꯤ ꯆꯍꯤꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯁꯦꯝꯕꯥ:ꯆꯥꯎꯔꯥꯛꯅꯥ ꯊꯥ 6-8 ꯁꯨꯔꯕꯥ ꯑꯉꯥꯡꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ, ꯇꯀꯈꯥꯌꯔꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯑꯗꯨ ꯐꯖꯅꯥ ꯕ꯭ꯂꯦꯟꯗ ꯇꯧ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯄ꯭ꯌꯨꯔꯤ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯄꯤꯌꯨ꯫ ꯑꯉꯥꯡ ꯑꯗꯨ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯐꯣꯔꯛ ꯑꯃꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯀꯁꯤꯡꯗꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫
ꯅꯇꯔ ꯄꯤꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯟꯅꯒꯗꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ꯫
ꯅꯇꯔꯁꯤꯡ ꯑꯁꯤ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯑꯣꯏꯔꯕꯁꯨ, ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯄꯤꯖꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯦꯐꯇꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯟꯅ-ꯅꯩꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
ꯆꯤꯟꯖꯥꯀꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯑꯅꯥꯕꯁꯤꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯦꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯊꯀꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ ꯁꯨꯡꯕꯥ ꯅꯇꯔꯁꯤꯡ ꯑꯁꯤ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯏꯅꯒꯗꯕꯅꯤ꯫
| ꯈꯣꯡꯊꯥꯡꯁꯤꯡ꯫ | ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ꯫ |
|---|---|
| ꯱.ꯏꯅꯁ꯭ꯄꯦꯛꯇ ꯇꯧꯕꯥ꯫ | ꯁꯨꯀꯁꯣꯏ ꯁꯣꯏꯗꯅꯥ ꯌꯦꯡꯎ, ꯁꯨꯡꯗꯣꯛꯠꯔꯤꯕꯥ ꯊꯥꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯑꯄꯤꯀꯄꯥ ꯁꯤꯜ ꯅꯠꯠꯔꯒꯥ ꯎꯒꯤ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ |
| ꯲.ꯔꯤꯟꯁ ꯇꯧꯕꯥ꯫ | ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯗꯨ ꯑꯀꯪꯕꯥ ꯏꯁꯤꯡꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ |
| ꯳.ꯁꯣꯛ ꯇꯧꯕꯥ꯫ | ꯁꯨꯡꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯀꯞ 1ꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯏꯁꯤꯡ ꯀꯞ 5 ꯍꯥꯄꯆꯤꯜꯂꯨ, ꯃꯤꯅꯠ 2-3 ꯐꯥꯎꯕꯥ ꯊꯀꯎ꯫ |
| ꯴.ꯀꯨꯛ ꯇꯧꯕꯥ꯫ | ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯡꯗꯣꯀꯎ, ꯑꯅꯧꯕꯥ ꯏꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯐꯖꯅꯥ ꯊꯀꯎ꯫ |
ꯃꯁꯤꯅꯥ ꯒ꯭ꯌꯥꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯇꯔꯁꯤꯡꯗꯥ ꯑꯦꯟꯇꯤꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇꯀꯤ ꯆꯥꯡꯁꯨ ꯍꯟꯊꯍꯜꯂꯤ꯫ ꯂꯦꯛꯇꯤꯟ ꯑꯃꯁꯨꯡ ꯐꯥꯏꯇꯦꯠꯒꯨꯝꯕꯥ ꯑꯦꯟꯇꯤꯟꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯥꯏꯔꯅꯒꯨꯝꯕꯥ ꯑꯐꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯁꯣꯀꯄꯥ ꯉꯝꯕꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯑꯈꯟꯅꯕꯥ ꯆꯦꯀꯁꯤꯅꯋꯥ: ꯔꯦꯗ ꯀꯤꯗꯅꯤ ꯕꯤꯅꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯀꯁꯤꯅꯕꯤꯌꯨ!
ꯂꯥꯂꯍꯧꯒꯤ ꯂꯦꯟꯇꯤꯂꯁꯤꯡꯗꯥ ꯂꯦꯛꯇꯤꯟ ꯃꯈꯜ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯗꯣꯖꯗꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯂꯥꯂꯍꯧꯕꯥ ꯂꯦꯟꯇꯤꯜ ꯄꯤꯔꯕꯗꯤ, ꯃꯗꯨ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯄꯨꯡ 5 ꯔꯣꯝ ꯊꯃꯖꯤꯜꯂꯨ꯫ ꯃꯈꯣꯌꯗꯨ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 30 ꯔꯣꯝ ꯑꯀꯪꯕꯥ ꯏꯁꯤꯡꯗꯥ ꯊꯀꯎ꯫ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯂꯥꯂꯍꯧꯕꯥ ꯂꯦꯟꯇꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕꯥ꯫
ꯆꯍꯤ 6 ꯁꯨꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯊꯦꯡꯊꯍꯅꯕꯅꯥ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ ꯍꯥꯌꯕꯒꯤ ꯄ꯭ꯔꯃꯥꯟ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯦꯛꯁꯤꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯉꯥꯒꯤ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯔꯕꯗꯤ, ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯂꯧꯁꯤꯡꯅꯤ꯫ ꯑꯈꯟꯅꯕꯥ ꯀꯦꯁꯁꯤꯡ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯄꯤꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯆꯦꯡ, ꯁꯉ꯭ꯒꯣꯝ, ꯑꯃꯁꯨꯡ ꯂꯦꯟꯇꯤꯂꯒꯨꯝꯕꯥ ꯌꯦꯔꯨꯃꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌ ꯑꯁꯤ ꯊꯥ 6ꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫
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