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ꯀꯟꯁꯇꯤꯄꯦꯁꯅꯒꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ? ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ ꯌꯥꯑꯣꯔꯤ!

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📅 Updated: Jul 15, 2026 • ⏱ 6 min read • Editorial Policy
ꯀꯟꯁꯇꯤꯄꯦꯁꯅꯒꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ? ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ ꯁꯣꯂꯨꯁꯅꯁꯤꯡ ꯌꯥꯑꯣꯔꯤ!
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ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯠꯇꯅꯥ ꯀꯟꯁꯇꯤꯄꯁꯅꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯥ ꯄꯥꯃꯗꯦ, ꯅꯠꯇꯦ? ꯑꯗꯨꯕꯨ ꯇꯁꯦꯡꯕꯗꯤ ꯑꯩꯈꯣꯌ ꯄꯨꯝꯅꯃꯛꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯄꯨꯟꯁꯤꯒꯤ ꯃꯇꯝ ꯈꯔꯗꯥ ꯃꯁꯤ ꯊꯦꯡꯅꯈꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯣꯏꯁꯤꯅꯈꯤ, ꯑꯗꯨꯕꯨ ꯃꯤꯑꯣꯏ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯃꯁꯤ ꯂꯦꯞꯄꯥ ꯂꯩꯇꯅꯥ ꯊꯣꯀꯄꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯃꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯁꯤ ꯊꯦꯡꯅꯔꯕꯗꯤ, ꯅꯍꯥꯛ ꯅꯁꯥꯃꯀꯁꯨ ꯅꯠꯇꯦ ꯍꯥꯌꯕꯁꯤ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯗꯦ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯣꯡꯕꯥ ꯈꯔꯥ ꯄꯨꯔꯀꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯍꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

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

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ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤꯒꯤ ꯂꯃꯍꯥꯡꯗꯥ ꯈꯣꯉꯍꯥꯃꯗꯕꯥ ꯐꯥꯑꯣꯔꯤꯕꯅꯣ?

ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯉꯥꯀꯊꯣꯛꯀꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ, ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯑꯣꯏꯔꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯌꯦꯡꯁꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯣꯂꯣꯅꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯪꯁꯤꯜꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯃꯗꯨꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯏꯁꯤꯡ ꯑꯗꯨ ꯍꯀꯆꯥꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯏ꯫ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯑꯁꯤ ꯁ꯭ꯇꯣꯜ ꯑꯣꯏꯅꯥ ꯊꯣꯀꯄꯥ ꯑꯗꯨꯅꯤ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯣꯂꯣꯅꯒꯤ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯁ꯭ꯇꯣꯜ ꯑꯁꯤꯕꯨ ꯔꯦꯛꯇꯃꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯄꯨꯁꯤꯜꯂꯀꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯔꯝ ꯈꯔꯗꯒꯤ ꯈꯣꯡꯆꯠ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯠꯂꯕꯗꯤ, ꯀꯣꯂꯣꯟ ꯑꯗꯨꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯏꯁꯤꯡ ꯁꯣꯀꯏ꯫ ꯑꯗꯨꯗꯒꯤ ꯁ꯭ꯇꯣꯜ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ, ꯁꯤꯜ ꯑꯃꯒꯨꯝꯅꯥ ꯀꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯠꯄꯥ ꯉꯃꯗꯕꯥ ꯑꯣꯏꯔꯀꯏ꯫ ꯃꯗꯨ ꯑꯩꯈꯣꯌꯅꯥ ‘ꯀꯟꯁꯇꯤꯄꯁꯟ’ ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯗꯨꯅꯤ꯫

ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯥ ꯁꯣꯀꯍꯜꯂꯤ:

  • ꯐꯥꯏꯕꯔ ꯅꯦꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯦꯜ ꯑꯃꯁꯨꯡ ꯐꯦꯠ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ꯫
  • ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯥ ꯉꯃꯗꯕꯥ꯫
  • ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯐꯝ ꯑꯃꯗꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ꯫
  • ꯑꯀꯛꯅꯕꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯦꯟ ꯀꯤꯂꯔꯁꯤꯡ, ꯑꯥꯏꯔꯟ ꯇꯦꯕ꯭ꯂꯦꯇꯁꯤꯡ)꯫
  • ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯈꯜ ꯇꯥꯔꯕꯁꯨ ꯕꯥꯊꯔꯨꯃꯗꯥ ꯆꯠꯄꯒꯤ ꯋꯥꯈꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫
  • ꯂꯦꯛꯁꯦꯇꯤꯚꯁꯤꯡ ꯃꯈꯥ ꯇꯥꯅꯥ ꯂꯥꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ꯫
  • ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯗꯥꯒꯨꯝꯕꯥ ꯍꯣꯔꯃꯣꯅꯒꯤ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯥ .

ꯐꯥꯏꯕꯔ ꯑꯁꯤ ꯀꯟꯁꯇꯤꯄꯦꯁꯅꯒꯤ ꯑꯆꯧꯕꯥ ꯁꯣꯂꯨꯁꯟ ꯑꯃꯅꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯗꯨ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯂꯕꯗꯤ, ꯂꯦꯛꯁꯦꯇꯤꯚ ꯑꯃꯥ ꯂꯧꯅꯕꯥ ꯐꯥꯔꯃꯥꯁꯤꯗꯥ ꯂꯥꯀꯎ꯫ ꯑꯌꯥꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯅꯣꯔꯃꯦꯜ ꯀꯟꯁꯇꯤꯄꯦꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯃꯗꯨꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠ ꯑꯗꯨ ꯌꯦꯡꯎ꯫ ꯅꯍꯥꯛꯅꯥ ꯐꯥꯏꯕꯔ ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯐꯪꯂꯤꯕ꯭ꯔꯥ?

ꯐꯥꯏꯕꯔ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯍꯟꯖꯤꯅꯕꯥ ꯉꯃꯗꯕꯥ ꯄꯥꯝꯕꯤꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯍꯦꯅꯕꯥ ꯐꯥꯏꯕꯔ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯁ꯭ꯇꯣꯂꯁꯤꯡꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯈꯣꯌꯕꯨ ꯕꯜꯀ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡ ꯁꯣꯛꯅ-ꯁꯝꯅꯕꯗꯁꯨ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯃꯍꯩ-ꯃꯔꯣꯡ, ꯎꯍꯩ-ꯋꯥꯍꯩ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯄꯥꯝꯕꯤꯒꯤ ꯆꯤꯟꯖꯥꯛ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯐꯤꯕꯔ ꯌꯥꯎꯏ꯫ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯂꯃꯗꯥ ꯅꯨꯄꯤꯁꯤꯡꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯐꯥꯏꯕꯔ ꯒ꯭ꯔꯥꯝ ꯲꯵ ꯆꯥꯒꯗꯕꯅꯤ , ꯑꯃꯁꯨꯡ ꯅꯨꯄꯥꯁꯤꯡꯅꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ ꯳꯸ ꯆꯥꯒꯗꯕꯅꯤ ꯍꯥꯌꯅꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ ꯫ ꯆꯍꯤ 50 ꯁꯨꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯃꯁꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ ꯈꯔꯥ ꯍꯟꯊꯔꯀꯏ꯫ ꯑꯗꯨꯕꯨ ꯑꯆꯨꯝꯕꯥ ꯑꯗꯨꯗꯤ ꯑꯩꯈꯣꯌ ꯑꯌꯥꯝꯕꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯒ꯭ꯔꯥꯝ ꯱꯵ ꯈꯛꯇꯃꯛ ꯆꯥꯔꯤ꯫ ꯑꯗꯨꯅꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯉꯅꯥ ꯁꯥꯎꯔꯀꯄꯥ ꯑꯁꯤ ꯑꯉꯀꯄꯥ ꯑꯃꯅꯤ, ꯅꯠꯇꯦ?

ꯐꯥꯏꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ꯫ ꯒ꯭ꯔꯣꯁ ꯐꯥꯏꯕꯔ ꯀꯟꯇꯦꯟꯇ (ꯒ꯭ꯔꯥꯝ) ꯴.
1/2 ꯀꯞ ꯕꯣꯏꯜ ꯇꯧꯔꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ ꯹.꯵ ꯖꯤ
ꯑꯄꯤꯀꯄꯥ ꯄꯦꯌꯥꯔ ꯑꯃꯅꯤ꯫ ꯴.꯴ ꯖꯤ
ꯃꯤꯊꯥ ꯑꯥꯂꯨ (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁꯥꯏꯖ) ꯑꯃꯥ . ꯴.꯸ ꯖꯤ
ꯑꯦꯄꯜ ꯑꯃꯥ (ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯁꯥꯏꯖ) . ꯳.꯳ ꯖꯤ
꯱/꯴ ꯀꯞ ꯈꯦꯖꯨꯔ ꯊꯥꯕꯥ꯫ ꯳.꯶ ꯖꯤ

ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯥꯕꯒꯤ ꯍꯩꯅꯕꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯨꯔꯀꯄꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯍꯣꯡꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯀꯟꯁꯇꯤꯄꯁꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯉꯝꯃꯤ꯫

  • ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯤꯌꯨ: ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯐꯤꯕꯔꯒꯤ ꯒ꯭ꯔꯥꯝ ꯀꯌꯥ ꯃꯁꯤꯡ ꯊꯤꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯀꯞ 2 ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯀꯞ 2 1/2 ꯆꯥꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫ ꯐ꯭ꯔꯦꯟꯆ ꯐ꯭ꯔꯥꯏꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯁꯥꯂꯥꯗ ꯑꯃꯥ ꯆꯥꯕꯤꯌꯨ꯫ ꯁ꯭ꯇꯣꯔꯗꯒꯤ ꯀꯀꯊꯠꯂꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ (ꯀꯦꯔꯣꯠ, ꯀꯀꯆꯤꯡ) ꯂꯧ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯤꯞ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯥꯕꯤꯌꯨ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯈꯣꯡꯎꯞ ꯑꯃꯥ ꯌꯨꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯑꯀꯪꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ (ꯈꯦꯖꯨꯔ, ꯀꯤꯁꯃꯤꯅꯁꯤꯡ) ꯑꯁꯤ ꯑꯣꯠꯄꯤ-ꯅꯩꯕꯤꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
  • ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ ꯈꯜꯂꯨ: ꯕ꯭ꯔꯦꯗ, ꯋꯥꯏꯠ ꯔꯥꯏꯁ ꯑꯃꯁꯨꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯄꯥꯁ꯭ꯇꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯕ꯭ꯔꯦꯟ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯔꯦꯗ ꯔꯥꯏꯁ, ꯀꯨꯏꯅꯥ, ꯕꯥꯔꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯣꯜ-ꯋꯦꯠ ꯕ꯭ꯔꯦꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯆꯤꯄꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯄꯣꯄꯀꯔꯟ ꯆꯥꯕꯤꯌꯨ꯫ ꯑꯌꯨꯛꯀꯤ ꯆꯥꯛꯂꯦꯅꯒꯤꯗꯃꯛ ꯁꯤꯔꯤꯑꯦꯜ ꯑꯃꯥ ꯈꯅꯕꯗꯥ, ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯥ ꯒ꯭ꯔꯥꯝ 5ꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯤꯕꯔ ꯂꯩꯕꯥ ꯑꯃꯥ ꯈꯜꯂꯨ꯫
  • ꯂꯦꯟꯇꯤꯜ, ꯆꯤꯀꯄꯆ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯟ ꯕꯤꯟ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯤꯌꯨ: ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯂꯦꯟꯇꯤꯜ, ꯆꯤꯀꯄꯤꯁ ꯅꯠꯠꯔꯒꯥ ꯒ꯭ꯔꯤꯟ ꯕꯤꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯣꯏꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯁꯂꯥꯗꯁꯤꯡꯗꯥ ꯕꯣꯏꯜ ꯇꯧꯔꯕꯥ ꯆꯤꯀꯄꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯞ ꯑꯃꯗꯥ ꯆꯥꯕꯁꯨ ꯌꯥꯏ꯫
  • ꯂꯥꯏꯅꯤꯡꯕꯁꯤꯡꯅꯥ ꯐꯤꯕꯃꯁꯤꯡ ꯈꯣꯃꯖꯤꯜꯂꯤ: ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ꯐꯥꯏꯕꯔ ꯀꯌꯥ ꯑꯃꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯥꯕꯥ ꯍꯧꯒꯅꯨ꯫ ꯃꯁꯤ ꯇꯧꯕꯅꯥ ꯕ꯭ꯂꯣꯇꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯌꯥꯁ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ . ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯃꯇꯝ ꯆꯪꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯝ ꯈꯔꯥ ꯆꯪꯒꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯁꯥꯑꯣꯕꯥ ꯂꯩꯌꯨ꯫
  • ꯐꯥꯏꯕꯔ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯈꯅꯕꯤꯌꯨ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯒꯤ ꯐꯥꯏꯕꯔ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯐꯪꯕꯗꯥ ꯑꯋꯥꯕꯥ ꯃꯥꯌꯣꯛꯅꯔꯕꯗꯤ, ꯐꯥꯏꯕꯔ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯧꯔꯤꯕꯥ ꯍꯤꯗꯥꯛ ꯈꯔꯒꯤ ꯑꯦꯕꯁꯣꯔꯁꯃꯦꯟꯇ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
  • ꯏꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯊꯀꯎ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯤꯟꯖꯥꯛ ꯅꯠꯠꯔꯒꯥ ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡꯗꯒꯤ ꯐꯥꯏꯕꯔ ꯍꯦꯟꯅꯥ ꯐꯪꯂꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯏꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯁꯨ ꯁꯣꯌꯗꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯐꯥꯏꯕꯔ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯏꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯖꯨꯁꯀꯤ ꯃꯍꯨꯠꯇꯥ, ꯏꯁꯤꯡ, ꯋꯥꯇꯔꯃꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯣꯔꯦꯟꯖ ꯖꯨꯁ ꯊꯛꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯈꯣꯝꯂꯥꯡ ꯐꯨꯃꯖꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯗꯥ ꯑꯐꯕꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯖꯦꯁ꯭ꯇꯤꯚ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯗꯨ ꯔꯤꯒꯨꯂꯦꯠ ꯇꯧꯕꯗꯁꯨ ꯑꯆꯧꯕꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯏꯟꯇꯦꯁ꯭ꯇꯥꯏꯅꯁꯤꯡꯗꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯠꯄꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫

  • ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 20 ꯅꯨꯃꯤꯠ 3ꯅꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯨꯃꯤꯠ 5 ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯃꯤꯅꯠ 30 ꯐꯥꯎꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯝ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯂꯧꯁꯤꯡꯅꯤ꯫
  • ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯁꯣꯔꯠ ꯇꯧꯕꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯃꯤꯅꯠ 30 ꯇꯧꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯅꯣꯡꯃꯗꯥ ꯃꯤꯅꯠ 10 ꯆꯠꯂꯨ꯫ ꯃꯗꯨ ꯃꯇꯝ ꯑꯃꯗꯥ ꯃꯤꯅꯤꯠ ꯳꯰ ꯇꯧꯕꯒꯨꯝꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫

ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯒꯗꯒꯦ?

ꯑꯌꯥꯝꯕꯥ ꯀꯦꯁꯁꯤꯡꯗꯗꯤ, ꯃꯈꯂꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯆꯥꯕꯒꯤ ꯍꯩꯅꯕꯤꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯗꯨ ꯀꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ 3ꯅꯤꯗꯒꯤ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯔꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯠꯔꯕꯗꯤ , ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯗꯨ ꯔꯤꯁꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯛꯁꯦꯇꯤꯚ ꯑꯃꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ ꯌꯥꯏ꯫

ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯏ ꯂꯩꯔꯕꯗꯤ, ꯈꯣꯡꯗꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯧꯕꯤꯌꯨ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯀꯟꯁꯇꯤꯄꯁꯟ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯂꯥꯡꯇꯛꯅꯕꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫
  • ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯐꯤꯕꯔ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
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  • ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯒꯨꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯥ ꯐꯥꯑꯣꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯀꯄꯥ ꯉꯃꯒꯅꯤ꯫
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