ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯃꯥ ꯀꯌꯥꯅꯥ ꯍꯪꯂꯀꯄꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯋꯥꯍꯪ ꯑꯃꯗꯤ "ꯑꯩꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯁꯤꯅꯥ ꯑꯩꯒꯤ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯁꯞꯂꯥꯏꯗꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯒꯗ꯭ꯔꯥ?" ꯑꯩꯈꯣꯌꯅꯥ ꯏꯃꯨꯡ-ꯃꯅꯨꯡ, ꯃꯔꯤ-ꯃꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯔꯨꯞ-ꯃꯄꯥꯡꯁꯤꯡꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯏ꯫ ꯈꯔꯅꯥ ꯍꯥꯌꯔꯤ, "ꯆꯦꯡ ꯆꯥꯒꯅꯨ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯅꯒꯅꯤ" ꯑꯃꯁꯨꯡ "ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯆꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯁꯞꯂꯥꯏ ꯍꯦꯅꯒꯠꯂꯛꯀꯅꯤ꯫" ꯑꯗꯨꯅꯥ, ꯑꯗꯣꯝꯁꯨ ꯂꯦꯞꯂꯤꯕꯔꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯅꯥꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯆꯨꯝꯕꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯈꯉꯕꯥ ꯉꯃꯗ꯭ꯔꯤꯕꯔꯥ? ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ, ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯃꯥ ꯑꯃꯒꯤ ꯗꯥꯏꯠ (Breastfeeding Diet)ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯆꯞ ꯆꯥꯅꯥ ꯈꯉꯂꯒꯅꯤ꯫
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯠ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯉ꯭ꯒꯣꯃꯗꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯀꯥꯌꯕꯥ ꯄꯤꯕ꯭ꯔꯥ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯃꯥ ꯆꯥꯔꯕꯁꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯉꯀꯄꯥ ꯊꯕꯛ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯄꯨꯊꯣꯀꯏ꯫ ꯃꯁꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯑꯉꯀꯄꯥ ꯗꯤꯖꯥꯏꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯑꯀꯛꯅꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯆꯥꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯑꯗꯨꯕꯨ, ꯃꯁꯤꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯁꯨ ꯂꯩꯔꯤ꯫
ꯅꯍꯥꯛꯅꯥ ꯆꯥꯡ ꯃꯥꯟꯅꯕꯥ, ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯥ ꯃꯇꯃꯗꯥ , ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯃꯒꯨꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯏꯅꯔꯖꯤ ꯑꯃꯁꯨꯡ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯄꯤꯔꯤ ꯫ ꯈꯟꯊꯕꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯍꯤꯡꯅꯕꯒꯤꯗꯃꯛ ꯃꯊꯧ ꯇꯥꯕꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯑꯗꯨ ꯄꯨꯊꯣꯀꯏ꯫ ꯑꯗꯨꯅꯥ ꯃꯁꯤꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯏꯅꯔꯖꯤ ꯃꯊꯧ ꯇꯥꯏ ꯍꯥꯌꯕꯁꯤ ꯋꯥꯐꯝ ꯑꯃꯅꯤ, ꯅꯠꯇꯦ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯂꯩꯔꯕꯈꯛꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯑꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯣꯡꯃꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯏꯁꯤꯡ ꯂꯤꯇꯔ 2-3 ꯊꯛꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ꯫
ꯕ꯭ꯔꯦꯁ꯭ꯠ ꯃꯤꯜꯀꯀꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ ꯑꯁꯤꯁꯨ ꯑꯉꯀꯄꯅꯤ꯫ ꯑꯉꯥꯡ ꯑꯃꯅꯥ ꯁꯉ꯭ꯒꯣꯝ ꯊꯀꯄꯥ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯊꯣꯔꯀꯄꯥ ꯁꯉ꯭ꯒꯣꯝ (ꯐꯣꯔꯃꯤꯜꯀ) ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯁꯤꯡ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯇꯀꯈꯥꯌꯕꯥ ꯑꯗꯨ ꯀꯣꯀꯍꯜꯂꯤ꯫ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯊꯣꯔꯀꯄꯥ ꯁꯉ꯭ꯒꯣꯝ (ꯍꯤꯟꯗꯃꯤꯜꯀ) ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ, ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯍꯦꯟꯅꯥ ꯌꯥꯎꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯣꯊꯀꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯄꯤ꯫
ꯑꯗꯨꯅꯥ ꯆꯤꯟꯖꯥꯛꯇꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯀꯔꯤꯅꯣ?
ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯀꯦꯂꯣꯔꯤ 500 ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯗꯨ ꯑꯍꯦꯅꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯆꯥꯀꯁꯉ ꯑꯃꯒꯨꯝꯕꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯑꯁꯤ ꯖꯉ꯭ꯛ ꯐꯨꯗꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯃꯗꯒꯤ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯥ ꯀꯔꯤ ꯍꯥꯄꯆꯤꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯇꯦꯕꯜ ꯑꯁꯤ ꯌꯦꯡꯁꯤ꯫
| ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯀꯦꯇꯦꯒꯣꯔꯤꯗꯥ ꯂꯩꯕꯥ꯫ | ꯈꯨꯗꯝ ꯑꯃꯁꯨꯡ ꯃꯔꯨꯑꯣꯏꯕꯥ꯫ |
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| ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯄ꯭ꯔꯣꯇꯤꯟ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯑꯦꯃꯤꯅꯣ ꯑꯦꯁꯤꯗꯁꯤꯡ ꯄꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯗꯣꯃꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯏꯅꯔꯖꯤ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ: ꯉꯥ, ꯉꯥ, ꯉꯥ, ꯁꯉ꯭ꯒꯣꯝ, ꯌꯣꯒꯔ, ꯆꯦꯡ, ꯁꯣꯌ, ꯂꯦꯟꯇꯤꯜ, ꯑꯃꯁꯨꯡ ꯆꯤꯀꯄꯒꯨꯝꯕꯥ ꯌꯦꯔꯨꯃꯁꯤꯡ꯫ |
| ꯍꯣꯜ ꯒ꯭ꯔꯦꯅꯁꯤꯡ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯥꯔꯕꯣꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯅꯔꯖꯤꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁꯣꯔꯁꯁꯤꯡꯅꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ: ꯕ꯭ꯔꯥꯎꯟ ꯔꯥꯏꯁ, ꯑꯣꯠ, ꯀꯨꯏꯅꯥ, ꯍꯣꯜ ꯒ꯭ꯔꯦꯟ ꯕ꯭ꯔꯦꯗ, ꯄꯥꯁ꯭ꯇꯥ꯫ |
| ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯐꯦꯇꯁꯤꯡ꯫ | ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯕ꯭ꯔꯦꯟ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯏ, ꯑꯣꯃꯦꯒꯥ-꯳, ꯑꯃꯁꯨꯡ ꯑꯣꯃꯦꯒꯥ-꯶ꯒꯨꯝꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡꯁꯨ ꯐꯪꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ: ꯑꯦꯚꯣꯀꯦꯗꯣ, ꯃꯅꯥ-ꯃꯁꯤꯡ, ꯀꯥꯖꯨ, ꯋꯥꯂꯅꯠ, ꯉꯥ꯫ |
| ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯎꯍꯩ-ꯋꯥꯍꯩꯁꯤꯡ꯫ | ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯍꯦꯛꯇꯒꯤ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯚꯤꯇꯥꯃꯤꯟ B1, B2, B6, ꯚꯤꯇꯥꯃꯤꯟ C, ꯄꯣꯇꯥꯁꯤꯌꯝ, ꯐꯣꯂꯦꯠ, ꯑꯃꯁꯨꯡ ꯐꯥꯏꯕꯔꯒꯤ ꯑꯐꯕꯥ ꯁꯣꯔꯁ ꯑꯃꯅꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ: ꯁ꯭ꯄꯤꯅꯥꯆ, ꯀꯦꯜ, ꯀꯣꯂꯥꯔꯗ ꯒ꯭ꯔꯤꯟ, ꯇꯣꯃꯦꯇꯣ, ꯕꯦꯜ ꯄꯦꯄꯔ, ꯕ꯭ꯔꯣꯀꯣꯂꯤ, ꯑꯣꯔꯦꯟꯖ, ꯒ꯭ꯔꯦꯄꯐ꯭ꯔꯨꯠ, ꯑꯃꯁꯨꯡ ꯕꯦꯔꯤꯒꯨꯝꯕꯥ ꯒ꯭ꯔꯤꯅꯁꯤꯡ꯫ |
ꯃꯇꯝ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ?
ꯃꯤꯔꯣꯜꯂꯤꯉꯩ ꯃꯇꯃꯒꯨꯝꯕꯥ ꯑꯀꯅꯕꯥ ꯅꯤꯌꯝ ꯈꯔꯗꯤ ꯃꯇꯝ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯔꯤꯂꯦꯛꯁ ꯇꯧꯏ꯫ ꯑꯀꯪꯕꯥ ꯉꯥ ꯑꯃꯁꯨꯡ ꯑꯀꯪꯕꯥ ꯃꯅꯥ-ꯃꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯤꯡꯒꯤ ꯑꯀꯤꯕꯥ ꯑꯁꯤ ꯍꯧꯖꯤꯛꯇꯤ ꯌꯥꯝꯅꯥ ꯍꯟꯊꯕꯥ ꯉꯝꯂꯦ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯄꯣꯠꯁꯛ ꯈꯔꯗꯤ ꯃꯌꯥꯏ ꯑꯣꯏꯅꯥ ꯆꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ .
| ꯀꯔꯤ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯗꯒꯦ꯫ | ꯀꯔꯤ ꯈꯉꯒꯗꯒꯦ꯫ |
|---|---|
| ꯀꯦꯐꯥꯏꯟ ꯌꯥꯎꯏ꯫ | ꯅꯍꯥꯛꯅꯥ ꯀꯣꯐꯤ, ꯆꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯗꯥ ꯊꯀꯄꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯂꯦꯄꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯑꯗꯨꯕꯨ ꯅꯣꯡꯃꯗꯥ ꯀꯣꯐꯤ ꯀꯞ 1-2 ꯈꯛꯇꯃꯛ ꯊꯀꯄꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯨꯝꯕꯥ ꯉꯃꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯃꯍꯥꯀꯄꯨ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯞꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫ |
| ꯌꯨ | ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯁꯤꯡ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯗ꯭ꯔꯕꯁꯨ, ꯌꯨ ꯊꯀꯄꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯊꯀꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤ ꯇꯨꯝꯕꯥ, ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯆꯥꯎꯈꯠꯄꯗꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯊꯣꯀꯍꯜꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯨ ꯈꯔꯥ ꯊꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨ ꯄꯤꯖꯈ꯭ꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯄꯨꯡ ꯑꯅꯤ ꯉꯥꯏꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫ |
| ꯍꯥꯏ-ꯃꯥꯔꯛꯌꯨꯔꯤ ꯐꯤꯁ꯫ | ꯃꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ . ꯕꯨꯙ ꯍꯥꯌꯕꯁꯤ ꯑꯉꯥꯡ ꯑꯃꯒꯤ ꯅꯔꯚꯁ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ: ꯁꯥꯔꯛ, ꯁꯣꯔꯗꯐꯤꯁ, ꯑꯃꯁꯨꯡ ꯇꯨꯅꯥꯒꯨꯝꯕꯥ ꯑꯆꯧꯕꯥ ꯉꯥꯁꯤꯡ꯫ ꯀꯤꯡ ꯃꯦꯀꯔꯤꯌꯦꯜ, ꯀꯤꯡ ꯃꯦꯀꯔꯤꯌꯦꯜ, ꯑꯃꯁꯨꯡ ꯍꯦꯔꯤꯡꯒꯨꯝꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯉꯥ ꯑꯁꯤ ꯆꯥꯕꯗꯥ ꯁꯥꯐꯕꯥ ꯑꯣꯏ꯫ |
ꯑꯉꯥꯡꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯑꯣꯏꯗꯕꯥ ꯆꯤꯟꯖꯥꯀꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ?
ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯔꯤꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯗꯥ ꯑꯦꯂꯥꯔꯖꯤꯒꯤ ꯔꯤꯑꯦꯛꯁꯟ ꯂꯩꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯦꯡꯅꯩ꯫ ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯥꯏꯔꯤꯒꯤ ꯄꯣꯠꯊꯣꯀꯁꯤꯡ (ꯁꯉ꯭ꯒꯣꯝ, ꯆꯦꯡ, ꯌꯣꯒꯔ), ꯁꯉ꯭ꯒꯣꯝ, ꯒꯦꯍꯨ, ꯅꯠꯠꯔꯒꯥ ꯉꯥꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯆꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ, ꯑꯦꯛꯁꯤꯃꯥ, ꯈꯣꯡ ꯍꯥꯝꯕꯥ, ꯗꯥꯏꯔꯤꯌꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯁꯣꯀꯄꯥ ꯂꯥꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯅꯥ ꯆꯤꯟꯖꯥꯛ ꯑꯗꯨꯗꯥ ꯑꯦꯂꯥꯔꯖꯤ ꯂꯩꯔꯀꯄꯥ ꯌꯥꯏ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯥ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯛ ꯑꯗꯨꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯦꯗꯤꯑꯦꯠꯔꯤꯛ ꯅꯠꯠꯔꯒꯥ ꯐꯦꯃꯤꯂꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯒꯅꯤ꯫
ꯑꯍꯦꯅꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ ꯂꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕ꯭ꯔꯥ?
ꯑꯉꯥꯡ ꯄꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯁꯨꯡ ꯃꯤꯅꯔꯦꯂꯒꯤ ꯑꯋꯥꯠꯄꯥ ꯂꯩꯕꯥ ꯑꯁꯤ ꯀꯃꯟ ꯑꯣꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ (ꯁꯞꯂꯤꯃꯦꯟꯇꯁꯤꯡ) ꯂꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯑꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯃꯜꯇꯤꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ: ꯃꯃꯥ ꯀꯌꯥꯅꯥ ꯑꯉꯥꯡ ꯄꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ ꯋꯥꯠꯄꯥ ꯊꯦꯡꯅꯩ꯫ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯜꯇꯤꯚꯤꯇꯥꯃꯤꯟ ꯑꯃꯥ ꯂꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯥꯏꯇꯇꯒꯤ ꯐꯪꯂꯤꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯑꯗꯨ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
- ꯚꯤꯇꯥꯃꯤꯟ B-12: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯚꯦꯒꯥꯟ/ ꯚꯦꯖꯦꯇꯦꯔꯤꯌꯥꯟ ꯑꯣꯏꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯝꯕꯤꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯗꯥꯏꯠ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯚꯤꯇꯥꯃꯤꯟ B-12 ꯋꯥꯠꯄꯥ ꯌꯥꯏ꯫ ꯚꯤꯇꯥꯃꯤꯟ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯉꯥ, ꯃꯅꯥ-ꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯉꯥꯒꯨꯝꯕꯥ ꯁꯥ-ꯁꯅꯒꯤ ꯆꯤꯟꯖꯥꯀꯁꯤꯡꯗꯥ ꯌꯥꯎꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ B-complex ꯅꯠꯠꯔꯒꯥ B-12 ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯂꯧꯅꯕꯥ ꯈꯟꯅꯔꯀꯄꯥ ꯌꯥꯏ꯫
- ꯚꯤꯇꯥꯃꯤꯟ ꯗꯤ: ꯱.ꯚꯤꯇꯥꯃꯤꯟ D ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯏꯝꯝꯌꯨꯟ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯃꯁꯨꯡ ꯁꯔꯨꯒꯤ ꯍꯀꯁꯦꯂꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯚꯤꯇꯥꯃꯤꯟ D ꯋꯥꯠꯄꯥ ꯑꯁꯤ ꯈꯣꯝꯂꯥꯡ ꯄꯤꯊꯀꯄꯥ ꯃꯃꯥꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯀꯃꯟ ꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯄꯥꯔꯇꯝ ꯗꯤꯞꯔꯦꯁꯅꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ .
ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ: ꯑꯃꯦꯔꯤꯀꯥꯟ ꯑꯦꯀꯥꯗꯦꯃꯤ ꯑꯣꯐ ꯄꯦꯗꯤꯑꯦꯠꯔꯤꯛꯁꯅꯥ ꯑꯉꯥꯡꯁꯤꯡꯗꯥ ꯄꯣꯀꯄꯗꯒꯤ ꯊꯥ 12 ꯐꯥꯎꯕꯥ ꯅꯣꯡꯃꯗꯥ ꯚꯤꯇꯥꯃꯤꯟ D 400 IU (ꯏꯟꯇꯔꯅꯦꯁꯅꯦꯜ ꯌꯨꯅꯤꯠ) ꯄꯤꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯁ꯭ꯇꯗꯤ ꯈꯔꯅꯥ ꯇꯥꯛꯂꯤ ꯃꯗꯨꯗꯤ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯃꯥ ꯑꯃꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯚꯤꯇꯥꯃꯤꯟ D ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯂꯧꯔꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯆꯥꯡ ꯑꯗꯨ ꯃꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯗꯥ ꯈꯣꯝꯂꯥꯡꯒꯤ ꯁꯉ꯭ꯒꯣꯃꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯌꯧꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯚꯤꯇꯥꯃꯤꯅꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯌꯥꯊꯪ ꯄꯤꯔꯀꯄꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯛꯇꯃꯛ ꯂꯧꯕꯤꯌꯨ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯁꯉ꯭ꯒꯣꯝ ꯁꯦꯝꯃꯤ, ꯑꯗꯨꯕꯨ ꯃꯆꯤ ꯑꯣꯏꯕꯥ ꯆꯤꯟꯖꯥꯛ ꯆꯥꯕꯅꯥ ꯅꯍꯥꯛ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯉꯥꯡ ꯑꯅꯤꯃꯛ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ .
- ꯅꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯀꯦꯂꯣꯔꯤ 500 ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯃꯁꯨꯡ ꯏꯁꯤꯡ ꯃꯔꯥꯡ ꯀꯥꯌꯅꯥ ꯊꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
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- ꯚꯤꯇꯥꯃꯤꯟ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯒꯥ ꯁꯣꯌꯗꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯕꯤꯌꯨ꯫
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