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

ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯂꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯍꯅꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ? (ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯀꯥꯟꯅꯕꯥ)

MBBS
Medically Reviewed by MBBS ✓ Medically Reviewed
📅 Updated: Jul 15, 2026 • ⏱ 6 min read • ꯑꯦꯗꯤꯇꯣꯔꯤꯌꯜ ꯄꯣꯂꯤꯁꯤ꯫
ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯁꯦꯂꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯍꯅꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ? (ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯒꯤ ꯀꯥꯟꯅꯕꯥ)
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ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯤꯂꯣ ꯈꯔꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯈꯔꯥ ꯂꯥꯡꯇꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯨꯛꯅꯤꯡ ꯋꯥꯕꯥ ꯋꯥꯈꯜ ꯂꯥꯀꯄꯥ ꯑꯁꯤ ꯅꯣꯔꯃꯦꯂꯅꯤ, "ꯑꯣꯍ, ꯑꯩꯅꯥ ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯇꯧꯒꯅꯤ?" ꯑꯗꯨꯕꯨ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯈꯣꯡꯆꯠ ꯑꯁꯤ ꯈꯣꯉꯊꯥꯡ ꯑꯃꯗꯒꯤ ꯈꯣꯉꯊꯥꯡ ꯑꯃꯗꯥ ꯂꯧꯈꯠꯂꯁꯤ꯫ ꯑꯗꯣꯝꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯧꯕꯥ ꯉꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯗꯣꯃꯗꯥ ꯑꯆꯧꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯛꯀꯗꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯗꯒꯤ ꯍꯧꯔꯁꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯤ 5% ꯂꯦꯞꯇꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯂꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯜ ꯑꯗꯨ ꯀꯌꯥꯝ ꯍꯦꯟꯅꯥ ꯐꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ꯫ ꯃꯁꯤꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯠ ꯑꯦꯇꯦꯛ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯣꯀꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

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ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ 5% ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯔꯤ ꯊꯣꯀꯄꯒꯦ꯫

ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯔꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯍꯥꯌꯕꯗꯤ 5% ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯏꯐꯦꯛꯇ ꯇꯧꯏ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯄꯤꯗ ꯄ꯭ꯔꯣꯐꯥꯏꯜ ꯔꯤꯄꯣꯔꯇꯇꯥ ꯎꯕꯥ ꯐꯪꯂꯤꯕꯥ ꯋꯥꯐꯃꯁꯤꯡꯅꯤ꯫

ꯕ꯭ꯂꯗ ꯀꯝꯄꯣꯅꯦꯟꯇ꯫ ꯊꯣꯛꯂꯤꯕꯥ ꯄꯣꯖꯤꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯁꯤ꯫
ꯇ꯭ꯔꯥꯏꯒ꯭ꯂꯤꯁꯔꯥꯏꯗꯁꯤꯡ꯫ ꯃꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯲꯰% ꯍꯟꯊꯔꯀꯏ . ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯅꯒꯠꯂꯀꯄꯅꯥ ꯊꯝꯃꯣꯌꯗꯥ ꯌꯥꯝꯅꯥ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯊꯣꯀꯍꯜꯂꯤ꯫
ꯑꯦꯜ.ꯗꯤ.ꯑꯦꯜ.ꯒꯤ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ("ꯐꯠꯇꯕꯥ" ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ) ꯃꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯱꯵% ꯍꯟꯊꯩ . ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡꯗꯥ ꯗꯤꯄꯣꯖꯤꯠ ꯇꯧꯗꯨꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯕ꯭ꯂꯣꯛ ꯇꯧꯏ꯫
HDL ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ("ꯑꯐꯕꯥ" ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ) ꯃꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯸% ꯍꯦꯅꯒꯠꯂꯀꯏ . ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯐꯠꯇꯕꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ ꯁꯦꯡꯗꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯎꯕ? ꯈꯔꯥ ꯍꯣꯠꯅꯕꯅꯥ ꯀꯌꯥꯗꯥ ꯆꯥꯎꯕꯥ ꯐꯜ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯅꯣ꯫ ꯄꯥꯟꯗꯝ ꯑꯁꯤ ꯐꯪꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ, ꯂꯥꯌꯕꯥ ꯄꯥꯝꯕꯩ ꯈꯔꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯍꯧꯗꯣꯀꯄꯥ ꯉꯃꯒꯗ꯭ꯔꯥ? ꯋꯥꯐꯝ ꯑꯍꯨꯝ ꯑꯁꯤꯗꯒꯤ ꯉꯁꯤꯗꯒꯤ ꯍꯧꯔꯀꯎ꯫

ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯋꯥꯐꯝ ꯑꯍꯨꯝ ꯑꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯂꯥꯌꯕꯥ ꯑꯣꯏꯅꯥ ꯈꯜꯂꯤ꯫ꯈꯂꯂꯨ. ꯄꯨꯝꯅꯃꯛ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯒꯅꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯈꯅꯒꯗꯕꯥ ꯑꯍꯨꯝ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯅꯤꯅꯤ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯁꯤ ꯆꯠꯅꯕꯤ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯨ꯫ ꯃꯥꯌ ꯄꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯊꯥꯖꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯄꯥ ꯀꯌꯥ ꯑꯃꯥ ꯐꯥꯑꯣꯒꯅꯤ꯫ ꯑꯗꯨꯗꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯑꯅꯧꯕꯥ ꯄꯣꯠꯂꯝ ꯑꯍꯨꯝ ꯈꯅꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯗꯨꯁꯨ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯤꯌꯨ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤꯗꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏ꯫

1. ꯌꯨꯃꯗꯥ ꯆꯥꯛ ꯊꯣꯡꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

ꯃꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯑꯍꯥꯅꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯁ꯭ꯇꯣꯔꯗꯥ ꯌꯣꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐ꯭ꯔꯥꯏꯗ ꯔꯥꯏꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯥꯏꯗ ꯔꯥꯏꯁ ꯆꯥꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯌꯨꯃꯗꯥ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯗꯨ ꯎꯕꯥ ꯐꯪꯒꯅꯤ꯫ ꯃꯔꯃꯗꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯗꯅꯥ ꯁ꯭ꯇꯣꯔꯗꯥ ꯌꯣꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯇꯦꯜ, ꯆꯤꯅꯤ, ꯂꯣꯟ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯕꯔꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯤꯕꯒꯦ? ꯌꯨꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯅꯕꯥ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯁꯦꯝꯕꯥ ꯌꯥꯏ .

2. ꯅꯍꯥꯛꯅꯥ ꯊꯀꯄꯥ ꯌꯥꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯦꯀꯁꯤꯅꯒꯗꯕꯅꯤ꯫

ꯆꯤꯅꯤ ꯌꯥꯎꯕꯥ ꯊꯛꯅꯕꯁꯤꯡ (ꯁ꯭ꯇꯣꯔꯗꯥ ꯌꯣꯅꯕꯥ ꯁꯣꯗꯥ, ꯄꯦꯀꯦꯠ ꯇꯧꯔꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯈꯔꯗꯤ) ꯀꯀꯊꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯏꯁꯤꯡ ꯊꯀꯄꯈꯛꯇꯗꯥ ꯕꯣꯔ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯗꯨ ꯈꯔꯥ ꯁꯣꯏꯆ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯏꯁꯤꯡꯒꯤ ꯃꯒ ꯑꯃꯗꯥ ꯂꯥꯏꯝ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤ, ꯃꯤꯅꯠ ꯈꯔꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯠꯔꯣꯕꯦꯔꯤ ꯈꯔꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯄꯨꯡ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯐꯃꯍꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ, ꯅꯨꯡꯉꯥꯏꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯥ ꯁꯦꯝꯕꯥ ꯌꯥꯏ꯫

3. ꯅꯍꯥꯛꯅꯥ ꯃꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯥ꯫

ꯈꯉꯗꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯝ ꯑꯃꯗꯤ ꯃꯆꯤꯟꯖꯥꯛ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯅꯤ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯨꯃꯤꯗꯥꯡꯋꯥꯏꯔꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ꯫ ꯋꯥꯐꯝ, ꯃꯤꯜꯀꯁꯦꯛ, ꯑꯃꯁꯨꯡ ꯑꯥꯏꯁꯛꯔꯤꯃꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯥꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯂꯤꯃꯤꯠ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯃꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯄꯨꯔꯛꯀꯅꯤ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯑꯗꯨ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯀꯔꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯆꯥꯕꯒꯦ ꯍꯥꯌꯕꯗꯨꯗꯤ ꯃꯔꯨꯑꯣꯏ꯫

꯴.ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯂꯦꯠꯁꯤꯡ ꯁꯦꯌꯔ ꯇꯧꯕꯒꯤ ꯃꯑꯣꯡ ꯍꯣꯡꯗꯣꯀꯄꯥ꯫

ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠꯀꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯎꯍꯩ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯅꯥ ꯊꯜꯂꯨ . ꯍꯥꯌꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯇꯇꯥ ꯁꯥꯂꯥꯗ, ꯁ꯭ꯇꯦꯔ-ꯐ꯭ꯔꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯤꯝ ꯇꯧꯔꯕꯥ ꯎꯍꯩꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯆꯦꯡꯒꯨꯝꯕꯥ ꯀꯥꯔꯕꯣꯟ ꯍꯥꯏꯗ꯭ꯔꯦꯠꯁꯤꯡꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩ ꯍꯦꯟꯅꯥ ꯆꯥꯕꯥ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯐꯥꯎꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯍꯟꯊꯔꯛꯀꯅꯤ꯫

꯵.ꯁ꯭ꯅꯦꯀꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯅꯕꯤꯌꯨ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯕꯤꯁ꯭ꯛꯌꯨꯏꯠꯀꯤ ꯑꯆꯧꯕꯥ ꯄꯦꯀꯦꯠ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯥꯖꯨꯒꯤ ꯄꯦꯀꯦꯠ ꯑꯃꯥ ꯂꯧꯗꯨꯅꯥ ꯇꯤ.ꯚꯤ. ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯑꯆꯧꯕꯥ ꯄꯦꯀꯦꯠ ꯑꯃꯥ ꯂꯧꯔꯕꯁꯨ, ꯃꯗꯨ ꯑꯄꯤꯀꯄꯥ ꯄꯦꯀꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯒꯁꯤꯡꯗꯥ ꯈꯥꯌꯗꯣꯀꯎ . ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯄꯦꯀꯦꯠ ꯑꯃꯈꯛꯇꯃꯛ ꯆꯥꯒꯗꯕꯅꯤ꯫ ꯔꯤꯁꯔꯆꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯀꯦꯂꯣꯔꯤ ꯱꯰꯰ ꯌꯥꯑꯣꯕꯥ ꯁ꯭ꯅꯦꯛ ꯕꯦꯒꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯅꯥ ꯑꯆꯧꯕꯥ ꯄꯦꯀꯦꯠ ꯑꯃꯗꯒꯤ ꯆꯥꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯥ ꯆꯥꯡꯗꯝꯅꯕꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

6. ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯉꯥ ꯈꯅꯕꯤꯌꯨ꯫

ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯅꯥ-ꯃꯁꯤꯡ ꯆꯥꯕꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯉꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯊꯥ ꯑꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ 5 ꯅꯠꯠꯔꯒꯥ 6 ꯔꯛ ꯉꯥ ꯆꯥꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯆꯥꯡꯁꯨ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯍꯩꯅꯕꯤ ꯑꯁꯤꯅꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

7. ꯆꯥꯛ ꯊꯣꯡꯂꯤꯉꯩꯗꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯍꯣꯡꯗꯣꯛꯂꯁꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯆꯤꯟꯖꯥꯛ ꯁꯦꯝ-ꯁꯥꯕꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯍꯣꯡꯕꯁꯤꯡꯅꯥ ꯀꯦꯂꯣꯔꯤꯒꯤ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

  • ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯀꯨꯔꯤ ꯑꯃꯥ ꯁꯦꯝꯕꯥ ꯃꯇꯃꯗꯥ: ꯅꯍꯥꯛꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯒꯗꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ, ꯑꯃꯁꯨꯡ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛꯇꯁꯨ ꯑꯗꯨꯃꯛ ꯇꯧ꯫ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯌꯦꯔꯨꯝ, ꯃꯁꯜ, ꯀꯦꯔꯣꯁꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯁꯉ꯭ꯒꯣꯃꯒꯨꯝꯕꯥ ꯎꯍꯩ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯀꯨꯔꯤ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯒꯅꯤ, ꯍꯦꯟꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ ꯍꯟꯊꯒꯅꯤ꯫
  • ꯀꯦꯀꯒꯨꯝꯕꯥ ꯕꯦꯛ ꯇꯧꯔꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯁꯦꯝꯕꯥ ꯃꯇꯃꯗꯥ: ꯅꯍꯥꯛꯅꯥ ꯕꯠꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯔꯖꯥꯔꯤꯅꯒꯤ ꯆꯥꯡ ꯇꯪꯈꯥꯌꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯦꯄꯂꯁ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫
  • ꯀꯦꯛ ꯅꯠꯠꯔꯒꯥ ꯀꯨꯀꯤꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ: ꯆꯣꯀꯣꯂꯦꯠꯀꯤ ꯑꯎꯟꯁ ꯑꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯀꯣꯀꯣ ꯄꯥꯎꯗꯔꯒꯤ ꯀ꯭ꯕꯥꯔꯇꯔ ꯀꯞ (1/4 ꯀꯞ) ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫

ꯇ꯭ꯔꯥꯏꯒ꯭ꯂꯤꯁꯔꯥꯏꯗꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯱꯰% ꯍꯟꯊꯍꯟꯅꯕꯥ ꯋꯥꯐꯝ ꯑꯅꯤ ꯑꯁꯤ ꯍꯣꯠꯅꯕꯤꯌꯨ꯫

ꯃꯊꯛꯇꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯂꯃꯆꯠ-ꯁꯥꯖꯠꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯣꯠꯁꯛ ꯑꯅꯤ ꯑꯁꯤ ꯌꯦꯡꯁꯤꯅꯕꯤꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯒ꯭ꯂꯤꯁꯔꯥꯏꯗꯀꯤ ꯆꯥꯡ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯱꯰% ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

  • ꯑꯍꯦꯅꯕꯥ ꯆꯤꯅꯤ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯨꯛꯇꯣꯖ ꯌꯥꯎꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ: ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ, ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯁꯦꯁ ꯇꯧꯔꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯆꯤꯅꯤ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫
  • ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯐꯦꯇꯁꯤꯡ ꯈꯜꯂꯨ: ꯍꯋꯥꯏ-ꯆꯦꯡꯋꯥꯏꯒꯨꯝꯕꯥ, ꯎꯍꯩ-ꯋꯥꯍꯩꯒꯤ ꯊꯥꯎ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯑꯣꯂꯤꯚ ꯑꯣꯏꯜ), ꯉꯥ, ꯑꯃꯁꯨꯡ ꯀꯥꯖꯨ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯂꯃꯣꯟꯗꯔꯒꯨꯝꯕꯥ ꯅꯇꯁꯤꯡꯗꯥ ꯑꯅꯁꯦꯆꯨꯔꯦꯇꯦꯗ ꯐꯦꯇꯁꯤꯡ ꯌꯥꯎꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯑꯣꯏ꯫

ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯠꯇꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯗꯦ꯫ ꯑꯗꯨꯕꯨ ꯉꯁꯤꯗꯒꯤ ꯑꯗꯣꯃꯒꯥ ꯆꯨꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯗꯣꯝꯅꯥ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯗꯒꯤ ꯍꯧꯔꯀꯎ꯫ ꯑꯗꯨꯒꯨꯝꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯥꯏꯄꯥꯀꯄꯥ ꯑꯗꯨꯅꯥ ꯑꯗꯣꯃꯒꯤꯗꯃꯛ ꯈꯣꯡꯆꯠ ꯑꯁꯤꯗꯥ ꯑꯆꯧꯕꯥ ꯊꯧꯅꯥ ꯑꯃꯥ ꯑꯣꯏꯒꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯁꯦꯂꯒꯤ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯜ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯔꯕꯗꯤ, ꯗꯥꯏꯑꯦꯇꯔꯤꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯠꯇꯥ ꯄꯨꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫

  • ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯤ 5% ꯐꯥꯎꯕꯥ ꯍꯟꯊꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯣꯀꯀꯤ ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
  • ꯃꯁꯤꯅꯥ ꯏꯗꯥ ꯃꯥꯡ-ꯇꯥꯛꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯇ꯭ꯔꯥꯏꯒ꯭ꯂꯤꯁꯔꯥꯏꯗ ꯑꯃꯁꯨꯡ ꯑꯦꯜ.ꯗꯤ.ꯑꯦꯜ.ꯒꯤ ꯀꯣꯂꯦꯁ꯭ꯇꯦꯔꯣꯂꯒꯤ ꯆꯥꯡ ꯍꯟꯊꯍꯜꯂꯤ, ꯑꯗꯨꯒꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯆ.ꯗꯤ.ꯑꯦꯜ.
  • ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯛ ꯲-꯳ꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯃꯈꯣꯌꯕꯨ ꯆꯠꯅꯕꯤ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏ꯫
  • ꯌꯨꯃꯗꯥ ꯁꯦꯝꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯄꯤꯕꯥ, ꯆꯤꯅꯤ ꯌꯥꯑꯣꯕꯥ ꯊꯛꯅꯕꯥ ꯏꯁꯤꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯂꯦꯠꯀꯤ ꯁꯔꯨꯛ ꯑꯍꯨꯝ ꯊꯣꯀꯄꯒꯤ ꯑꯃꯗꯤ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡꯅꯥ ꯊꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡꯅꯤ꯫
  • ꯗꯥꯏꯑꯦꯇꯔꯤ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯇꯩ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ꯫
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