⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯍꯤꯌꯥꯇꯥꯜ ꯍꯔꯅꯤꯌꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?
ꯈꯅꯕꯤꯌꯨ, ꯑꯩꯈꯣꯌꯒꯤ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯣꯃꯥꯀꯀꯤ ꯃꯔꯛꯇꯥ, ꯅꯠꯠꯔꯒꯥ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯆꯦꯁ꯭ꯠ ꯀꯦꯚꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯀꯦꯚꯤꯇꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯃꯁꯂꯒꯤ ꯄꯥꯔꯇꯤꯁꯟ ꯑꯃꯥ ꯂꯩ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯗꯥꯏꯑꯦꯐ꯭ꯔꯥꯝ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯀꯣꯀꯊꯛꯇꯒꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ, ꯍꯥꯌꯕꯗꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ, ꯗꯥꯏꯑꯦꯐ꯭ꯔꯥꯝ ꯑꯁꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯍꯨꯔꯥꯅꯕꯥ ꯑꯃꯗꯒꯤ ꯆꯠꯂꯤ꯫ ꯃꯁꯤꯕꯨ ꯏꯁꯣꯐꯦꯒꯁ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯍꯧꯖꯤꯛꯇꯤ, ꯍꯤꯌꯥꯇꯥꯜ ꯍꯔꯅꯤꯌꯥ ꯑꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨꯛ ꯑꯃꯥ ꯗꯥꯏꯑꯦꯐ꯭ꯔꯥꯃꯗꯥ ꯂꯩꯕꯥ ꯍꯨꯔꯥꯅꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯂꯀꯏ, ꯍꯥꯌꯕꯗꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯏ꯫ ꯃꯁꯤ ꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯦꯁꯤꯗꯁꯤꯡ ꯑꯁꯤ ꯐꯨꯗ ꯄꯥꯏꯞ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯥꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯛꯇꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯗꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯍꯥꯔꯇꯕꯔꯟ ꯅꯠꯔꯒꯥ ꯑꯦꯁꯤꯗ ꯏꯟꯗꯖꯦꯁꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯑꯌꯥꯝꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯠ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯐꯁ꯭ꯇꯥꯏꯜ ꯍꯣꯡꯗꯣꯛꯇꯨꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯊꯛꯅꯕꯁꯤꯡ꯫
ꯌꯥꯝꯅꯥ ꯑꯦꯁꯤꯗꯤꯛ ꯑꯣꯏꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯏꯁꯣꯐꯦꯒꯁꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯚꯜꯌꯨ (Lower Esophageal Sphincter) ꯑꯁꯤ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯩ꯫ ꯚꯜꯌꯨ ꯑꯁꯤ ꯁꯣꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯦꯁꯤꯗ ꯂꯥꯀꯄꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯣꯏꯔꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯇꯦꯕꯜ ꯑꯁꯤ ꯌꯦꯡꯕꯤꯌꯨ꯫ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯈꯔꯗꯤ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯥ ꯑꯣꯏꯗꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯍꯧꯁꯥꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯅꯤ꯫| ꯆꯤꯟꯖꯥꯛ ꯃꯈꯜ꯫ | ꯈꯨꯗꯝ ꯑꯃꯁꯨꯡ ꯃꯁꯛ ꯇꯥꯀꯄꯥ꯫ |
|---|---|
| ꯁꯥꯏꯠꯔꯁ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ | ꯑꯣꯔꯦꯟꯖ, ꯒ꯭ꯔꯦꯄꯐ꯭ꯔꯨꯠ, ꯂꯦꯃꯟ, ꯇꯦꯟꯖꯦꯔꯤꯟ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯀꯌꯥꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ꯫ |
| ꯆꯣꯀꯣꯂꯦꯠ | ꯃꯁꯤꯗꯥ ꯆꯣꯀꯣꯂꯦꯠ ꯃꯈꯜ ꯑꯃꯍꯦꯛꯇꯁꯨ ꯌꯥꯑꯣꯔꯤ꯫ |
| ꯇꯦꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯥꯏꯗ ꯐꯨꯗꯁꯤꯡ꯫ | ꯗꯤꯞ ꯐ꯭ꯔꯥꯏ ꯇꯧꯔꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯍꯦꯛꯇꯕꯨ, ꯍꯥꯌꯕꯗꯤ ꯐꯦꯠ ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯐ꯭ꯔꯥꯏꯗ ꯆꯤꯀꯟ, ꯀꯇꯂꯦꯠ, ꯔꯣꯂꯁꯤꯡ꯫ |
| ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯈꯔꯥ꯫ | ꯌꯦꯔꯨꯝ, ꯂꯐꯣꯏ, ꯑꯁꯥꯕꯥ ꯆꯤꯅꯤ, ꯑꯃꯁꯨꯡ ꯆꯤꯂꯤ ꯄꯥꯎꯗꯔ꯫ |
| ꯃꯤꯟꯇꯀꯤ ꯃꯈꯂꯁꯤꯡ꯫ | ꯆ꯭ꯌꯨꯏꯪ ꯒꯝ ꯑꯃꯁꯨꯡ ꯄꯦꯄꯔꯃꯤꯟꯇ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯤꯌꯥꯔꯃꯤꯟꯇ ꯌꯥꯎꯕꯥ ꯆꯥꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫ |
| ꯇꯣꯃꯦꯇꯣꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫ | ꯇꯣꯃꯦꯇꯣ ꯁꯁ, ꯄꯤꯖ꯭ꯖꯥ, ꯇꯣꯃꯦꯇꯣ ꯒ꯭ꯔꯦꯚꯤ, ꯇꯣꯃꯦꯇꯣ ꯖꯨꯁ꯫ |
| ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯈꯔꯥ꯫ | ꯀꯣꯐꯤ, ꯆꯥ (ꯗꯤꯀꯦꯐꯤꯅꯦꯇꯦꯗ ꯌꯥꯎꯅꯥ), ꯌꯨ, ꯀꯥꯔꯕꯣꯟ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ (ꯁꯣꯗꯥꯒꯨꯝꯕꯥ)꯫ |
| ꯁꯉ꯭ꯒꯣꯝ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ꯫ | ꯍꯣꯜ ꯃꯤꯜꯀ, ꯑꯥꯏꯁꯛꯔꯤꯝ, ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯤꯝ ꯍꯥꯄꯆꯤꯜꯂꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌ ꯃꯤꯜꯀꯒꯨꯝꯕꯥ ꯃꯍꯨꯠ ꯁꯤꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯥ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ꯫ ꯐꯦꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯉꯥꯒꯤ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯆꯦꯡ ꯈꯔꯥ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫ |
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →ꯑꯗꯨꯅꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤ ꯆꯥꯒꯗꯒꯦ? ꯂꯥꯏꯑꯣꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ꯫
ꯍꯧꯖꯤꯛ ꯅꯉꯅꯥ ꯈꯅꯕꯤꯔꯃꯒꯅꯤ, "ꯑꯣꯍ, ꯑꯗꯨꯅꯥ ꯆꯥꯅꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ?" ꯅꯠꯇꯦ, ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ ꯆꯥꯕꯥ ꯌꯥꯕꯥ, ꯑꯦꯁꯤꯗꯤꯇꯤ ꯅꯦꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯝꯃꯣꯌ ꯁꯣꯀꯄꯥ ꯊꯣꯀꯍꯟꯗꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯂꯩ꯫ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯀꯔꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯗꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯪꯗꯣꯀꯄꯅꯤ꯫ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯖꯔꯅꯦꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤ ꯆꯥꯔꯤꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯝꯅꯥ ꯐꯥꯑꯣꯔꯤꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯏꯗꯨꯅꯥ ꯃꯁꯤꯒꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯥ ꯂꯧꯕꯥ ꯌꯥꯏ꯫ꯃꯈꯥꯗꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯊꯣꯀꯍꯟꯗꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯒꯤ ꯂꯤꯁ꯭ꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
| ꯆꯤꯟꯖꯥꯛ ꯃꯈꯜ꯫ | ꯈꯨꯗꯃꯁꯤꯡ꯫ |
|---|---|
| ꯎꯍꯩ | ꯕꯦꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯄꯂꯒꯨꯝꯕꯥ ꯑꯦꯁꯤꯗ ꯅꯦꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ |
| ꯃꯅꯥꯃꯁꯤꯡ | ꯁꯉ꯭ꯒꯣꯝ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯀꯦꯔꯣꯁꯤꯟ, ꯕ꯭ꯔꯣꯀꯣꯂꯤ, ꯀꯝꯄꯣꯛ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯀꯣꯌꯥꯁꯒꯨꯝꯕꯥ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯀꯌꯥ꯫ |
| ꯁꯤꯔꯤꯑꯦꯂꯁꯤꯡ꯫ | ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ (ꯕ꯭ꯔꯥꯟ), ꯑꯣꯠ, ꯕ꯭ꯔꯦꯗ, ꯆꯦꯡ, ꯅꯨꯡꯁꯤꯠ, ꯄꯥꯁ꯭ꯇꯥ꯫ |
| ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ꯫ | ꯁ꯭ꯀꯤꯝ ꯃꯤꯜꯀ, ꯂꯣ-ꯐꯦꯠ ꯌꯣꯒꯔ, ꯐꯦꯠ-ꯐ꯭ꯔꯤ ꯆꯦꯡ꯫ |
| ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ꯫ | ꯈꯣꯡꯎꯞ ꯂꯩꯇꯕꯥ ꯉꯥ, ꯉꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯍꯨꯏꯒꯤ ꯃꯆꯤꯟꯖꯥꯛ ꯀꯀꯄꯥ꯫ |
| ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ꯫ | ꯏꯁꯤꯡ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ |
| ꯁ꯭ꯅꯦꯀꯁꯤꯡ꯫ | ꯆꯦꯡ ꯀ꯭ꯔꯦꯀꯔ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯇꯧꯔꯕꯥ ꯑꯥꯂꯨꯒꯤ ꯁꯔꯨꯀꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫ |
| ꯑꯊꯨꯝꯕ | ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯍꯦꯛꯇꯕꯨ, ꯆꯣꯀꯣꯂꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯃꯤꯟꯇ ꯌꯥꯎꯗꯅꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯁꯥꯂꯥꯗ ꯑꯃꯥ)꯫ |
ꯆꯥꯅꯕꯥ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ꯫
ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯈꯅꯕꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯒꯨꯝꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯀꯔꯝꯅꯥ ꯆꯥꯀꯄꯒꯦ ꯍꯥꯌꯕꯗꯨꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯥꯗꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯕꯥ ꯇꯤꯄꯁ ꯈꯔꯥ ꯄꯤꯔꯤ:- ꯕꯦꯛ ꯇꯧꯕꯥ, ꯒ꯭ꯔꯤꯜ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯤꯝ ꯇꯧꯕꯥ ꯑꯁꯤ ꯐ꯭ꯔꯥꯏ ꯇꯧꯕꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯩ .
- ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯛꯂꯤꯕꯥ ꯐꯦꯇꯀꯤ ꯂꯦꯌꯔ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ꯫
- ꯃꯅꯥ-ꯃꯁꯤꯡ ꯅꯠꯇꯕꯥ ꯃꯁꯛ ꯈꯔꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯛ ꯃꯑꯣꯡ ꯌꯥꯝꯅꯥ ꯍꯥꯄꯀꯗꯕꯅꯤ .
- ꯍꯋꯥꯏ ꯃꯔꯨ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯆꯥꯅꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡꯗꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯤ꯫ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯀꯟꯗꯦꯟꯁꯟ ꯁꯉ꯭ꯒꯣꯝ ꯍꯟꯊꯅꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯏꯚꯥꯛꯌꯨꯑꯦꯠ ꯇꯧꯔꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯁꯤꯖꯤꯟꯅꯧ .
- ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ ꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ , ꯃꯈꯣꯌꯗꯨ ꯏꯁꯤꯡ ꯈꯛꯇꯗꯥ ꯊꯀꯎ꯫ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯕꯠꯇꯔ , ꯑꯣꯏꯜ ꯑꯃꯁꯨꯡ ꯀ꯭ꯔꯤꯝ ꯁꯁ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ .
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯕꯨ ꯇꯦꯜ ꯌꯥꯎꯅꯥ ꯁꯣꯠꯊꯔꯕꯗꯤ, ꯊꯥꯎꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯀꯨꯀꯤꯡ ꯁ꯭ꯞꯔꯦ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
ꯆꯥꯅꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯆꯠꯅꯕꯤꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯍꯣꯡꯗꯣꯛꯂꯁꯤ!
ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯣꯡꯕꯁꯤꯡ ꯐꯥꯎꯕꯅꯥ ꯆꯦꯁ꯭ꯠ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫- ꯅꯍꯥꯛꯀꯤ ꯈꯣꯝꯂꯥꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯗ꯭ꯔꯤꯐꯥꯎꯕꯥ ꯆꯥꯒꯅꯨ꯫ ꯑꯆꯧꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯥꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯣꯡꯃꯗꯥ ꯀꯌꯥꯃꯔꯨꯝ ꯑꯄꯤꯀꯄꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯤꯌꯨ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯆꯥꯕꯥ꯫ ꯊꯨꯅꯥ ꯆꯥꯕꯅꯥ ꯊꯝꯃꯣꯌ ꯁꯣꯀꯄꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯁꯨ ꯌꯥꯏ .
- ꯆꯥꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯨ ꯅꯠꯠꯔꯒꯥ ꯇꯨꯝꯂꯣꯏꯗꯕꯅꯤ꯫ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯄꯨꯡ 3 ꯉꯥꯏꯌꯨ꯫
- ꯆꯥꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯩꯈꯨ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ , ꯃꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯜꯂꯕꯗꯤ, ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯧ .
- ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤ꯫
- ꯑꯌꯨꯛꯇꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯐꯃꯨꯡꯒꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯏꯟꯆꯤ 6-8 ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ . ꯃꯁꯤ ꯐꯃꯨꯡꯒꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥꯗꯥ ꯎꯒꯤ ꯕ꯭ꯂꯣꯛ ꯑꯃꯥꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯍꯧꯁꯥꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯥꯎꯅꯁꯤꯡ ꯈꯛꯇꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯅꯥ ꯔꯤꯂꯤꯐ ꯄꯤꯗꯦ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯍꯤꯌꯥꯇꯥꯜ ꯍꯔꯅꯤꯌꯥ ꯍꯥꯌꯕꯁꯤ ꯁ꯭ꯇꯣꯃꯥꯀꯀꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯈꯤꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯁꯤꯗ ꯔꯤꯐ꯭ꯂꯛꯁ ꯑꯃꯁꯨꯡ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
- ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯆꯥꯛ ꯊꯣꯡꯕꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯍꯣꯡꯗꯣꯛꯇꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
- ꯃꯆꯤ ꯑꯣꯏꯕꯥ, ꯇꯩꯁꯤꯅꯕꯥ, ꯑꯦꯁꯤꯗ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯁꯥꯏꯠꯔꯥꯁ ꯐ꯭ꯔꯨꯠ, ꯇꯣꯃꯦꯇꯣ) ꯑꯃꯁꯨꯡ ꯀꯣꯐꯤ ꯑꯃꯁꯨꯡ ꯆꯣꯀꯣꯂꯦꯠꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯒꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
- ꯑꯦꯁꯤꯗ ꯅꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ (ꯕꯦꯅꯥ, ꯑꯣꯠ, ꯁꯉ꯭ꯒꯣꯝ) ꯑꯃꯁꯨꯡ...ꯐꯦꯠ ꯅꯦꯝꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯉꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫
- ꯆꯥꯕꯥ ꯂꯣꯏꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯋꯥꯕꯥ, ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯕꯥ, ꯑꯃꯁꯨꯡ ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯕꯅꯆꯤꯡꯕꯥ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯏꯅꯕꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯐꯒꯠꯂꯛꯠꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯅꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯥꯀꯄꯤꯌꯨ꯫
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