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Enjoy straightforward pricing and simple licensing. They're a low-carb fruit with lots of flavor, making them a great addition to a high protein:Simple Healthy Berry Yogurt Parfait. This article explains everything you need to know about zinc, its functions, benefits. Here are 9 impressive, A recent study showed the polyphenol-rich "green" Mediterranean diet reduced visceral fat by 14%, twice as much as the classic Mediterranean diet, If you follow a low carb diet, meal delivery services can be a great option when you're in a pinch or don't have time to cook. Anemia can result from many factors, including a lack of iron in the diet and heavy menstruation. Is It Safe To Eat Red Meat During Pregnancy? Informa Markets, a trading division of Informa PLC. It also contains theobromine, a compound that may improve focus and brain function (3, 4). The best way to ensure youre getting enough is to eat a varied diet with good sources of zinc, like meat, seafood, legumes, seeds, nuts, and dairy. Fiber helps your body to slow down as it absorbs sugar. The recommended daily allowance (RDA) of iron depends on a persons age and sex. used in sandwich bars. Find out if diabetes and intuitive eating are a good match. Avoid ordering bacon at a restaurant because you don't know how well it's cooked. If you follow a vegan diet while pregnant, you should consider taking choline, algae oil, iodine, and vitamins B12 and D, among other supplements. Remember that there are limited human studies on the effects of yaupon tea when consumed in normal amounts as part of a healthy diet. It may also be a good idea to use a cast-iron skillet, and cook meals for shorter periods, when possible. Despite this, legumes can be an important source of zinc for people following vegan or vegetarian diets. Talk with your healthcare provider to determine the right treatments for pain and inflammation and how often to take them. Smoking cigarettes can harm the body in a number of ways, including significantly increasing the risk of chronic kidney disease. If youre pregnant, thoroughly cook shellfish before eating it to minimize your risk of food poisoning. Therefore, the Food and Drug Administration (FDA) advises children, pregnant women, older adults, or anyone else with a compromised immune system to avoid alfalfa sprouts and supplemental products derived from alfalfa seeds (16). Our website services, content, and products are for informational purposes only. Theyre also a good source of fiber, healthy fats, vitamins, and other minerals, making them a healthy addition to your diet. The key to cooking less while camping is to plan and prepare ahead of time. If youre worried youre not getting enough zinc through your diet, consider speaking to a healthcare professional about the possibility of taking a supplement. One traditional use of alfalfa is as an antidiabetic, or blood sugar-lowering, agent. Alcohol consumption can be a tricky issue when it comes to kidney function. Most vegetables arent good sources of zinc. Both contain nearly 15% of the DV for men and around 20% of the DV for women in a 100-gram (3.5-oz) serving (9, 10). Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. When stool color changes, a person, parent, or caregiver often becomes concerned. Yaupon tea is an herbal tea made from the yaupon plant, which is native to North America. Indeed, alfalfa has some powerful antioxidant properties, as some animal studies have noted that it prevents oxidative stress damage caused by free radicals (10). Its transported to your muscles where its used for energy. Youre looking to eat fewer saturated fats and avoid trans fats altogether. However, if your kidneys arent working properly, the level of creatinine in your blood can build up. Meanwhile, pregnant or breastfeeding women should limit their intake of caffeine even further to around 200 mg per day (20). A kindly thing it is to have compassion of the afflicted and albeit it well beseemeth every one, yet of those is it more particularly required who have erst had need of comfort and have found it in any, amongst whom, if ever any had need thereof or held it dear or took pleasure therein aforetimes, certes, I am one of these. (2017). Yaupon tea is a natural source of caffeine, a stimulant often used to boost energy levels (20). We have a feeling youre going to love this Slow-Cooker Italian White Bean Soup. Dont take supplements containing creatine, 4. My doctor told me to eat plenty of protein, consume nutrient-dense foods like beef, and cut back on sugary items like fruit juice to help me limit weight gain during pregnancy. ; Bilirubin concentration can vary the While you may get some added nutrients with this treat, its not a food you should rely on as a primary source of zinc. Here are 8 ways to naturally lower your creatinine levels. I don't eat hot sauce normally. High in omega-3 fatty acids, salmon is a fish many don't eat as often as we should. Consuming red onion a day can help to maintain healthy brain cell and improve memory. While apples might contain more sugar than berries, they bring a ton of fiber and nutrition to the table. Its generally recommended to limit caffeine consumption to 400 mg per day, which translates to around 57 cups of yaupon tea, depending on its caffeine content (20). (2009). ), which is 69.3% of the DV for men and 95.3% of the DV for women (8). Some seeds like hemp, pumpkin, squash, and sesame seeds contain significant amounts of zinc. The researchers found that women with the highest intake of animal protein had a much greater risk of developing GDM than those with the lowest intake. "Sinc People following diets very high in red meat or other protein sources, including dairy products, may have higher creatinine levels than people who eat fewer of those foods. Factors that affect the microbiome of pregnant women, infants, and the pediatric population. We would like to show you a description here but the site wont allow us. Research shows that eating large amounts of protein can increase creatinine levels, at least temporarily. False estimates of elevated creatinine. Which animal has largest tongue? If you're struggling to step outside of the box of cookie-cutter meals, take a look at this resource of 100 foods you can eat on a diabetic diet. Its a high calorie food. Healthline Media does not provide medical advice, diagnosis, or treatment. A person may find it easy to combine them and make tasty, nutritious meals that help to boost the intake of iron. Just dont forget to invite me over when you try this Roasted Brussels Sprouts with Lemon and Parmesan recipe. Polyphenols are beneficial plant compounds thought to offer various health benefits. Ginger appears to be highly effective against nausea ().It may help relieve nausea and vomiting for people undergoing certain types of surgery. Improve brain function. To further support my opinion that red meat is a power food during pregnancy, lets take a look at this article entitled, The Importance Of Red Meat During Pregnancy And Weaning, from Carrie Ruxton, PhD, registered dietician and public health nutritionist. The liver methylates any remaining excess to N1-methyl-nicotinamide, N1-methyl-2-pyridone-5-carboxamide, and other pyridone oxidation products, which are then excreted in the urine. Vegetables are supposed to account for half of your plate on a diabetic diet, we recommend trying new veggies like mustard greens to avoid getting bored. From a dietitians viewpoint, I would say yes! Red meat is one of the best sources of iron in the diet as it contains a special type, called heme iron, which we can absorb efficiently. Its seeds or dried leaves can be taken as a supplement, or the seeds can be sprouted and eaten in the form of alfalfa sprouts. The following foods can interfere with iron absorption: Although adding foods rich in iron to your diet can help raise blood levels of iron, most people with iron deficiency need to take supplemental iron to achieve healthy iron status. Suffice it to say, my doctor is a good one! The study also showed that the substitution of red meat with poultry, fish, nuts, or legumes demonstrated a significantly lower risk of GDM.. The cholesterol-lowering effect of alfalfa is attributed to its high content of saponins, which are plant compounds known to lower cholesterol levels (6). Eggs contain a moderate amount of zinc and can help you meet your daily target. It also contains the following (2): A cup also contains 1 gram of protein and 1 gram of carbs, which comes from fiber. The presence of the bilirubin in the bile (a breakdown product of the hemoglobin in red blood cells that are normally destroyed after a useful life of several weeks) is generally responsible for stool color. Number 8860726. Just make sure to cook it thoroughly, until it's steaming hot. Cooper R, et al. Alfalfa is high in plant compounds called phytoestrogens, which are chemically similar to the hormone estrogen (8). A person should also be aware of foods that can inhibit iron absorption. Yaupon tea is an herbal tea made from the leaves of the yaupon plant, a type of holly native to southeastern North America. Protein bars offer a convenient way to boost your protein intake throughout the day. Our website services, content, and products are for informational purposes only. People with iron deficiency anemia need a significant boost and require 150200 mg of iron a day, or 25 mg per kilogram of their body weight. The odd flare up occurs if I eat too many trigger foods or stop exercising for a while. It is essential to follow dosage instructions carefully. Dairy products also provide several other nutrients considered important for bone health, including protein, calcium, and vitamin D. Dairy products are good sources of zinc. Whether you eat meat or you follow a plant-based diet, protein has an important place in your diet. Theyre loaded with health benefits, but its important you understand how to enjoy them safely. Also, fermented and sprouted grains and legumes are a better choice for people with iron deficiency because sprouting and fermenting break down anti-nutrient compounds that negatively impact iron absorption. See the 10 protein bars our dietitians and taste-testers deemed. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. One book even warned of the dangers of hamburger, and how it was best to have a local butcher freshly grind organic beef to avoid contamination. On day 5 or 6, your sprouts are ready to eat. Browse our listings to find jobs in Germany for expats, including jobs for English speakers or those in your native language. That being said, some people may need to avoid alfalfa, including those who are pregnant, those taking blood-thinning medications, and those with autoimmune disorders. FAQs You Should Know, 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink, 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids), 'Green' Mediterranean Diet Reduces Twice As Much Fat As Mediterranean Diet, changes in urination (frequency, pain, foaminess, or blood). ! Heres why. Breakfast hash made with chickpeas, chicken sausage, mushrooms, sweet potatoes, and spinach. The plan below was developed to show the type of healthy meals a person with anemia might include: Unsweetened oatmeal made with sprouted oats topped with raspberries, hemp seeds, and cacao nibs. Cold chicken or turkey, eg. Berries are a good option for fruits with a lower glycemic index that diabetics can eat in moderation. Alfalfas cholesterol-lowering ability is its best studied health benefit to date. Learn more, including how to, Iron deficiency anemia is prevalent among older people. Alfalfa and alfalfa sprouts are high in vitamin K. Although this benefits most people, it can be dangerous for others. Calcium, vitamin C, vitamin A, and folate are just a few of the vitamins and minerals found in this vegetable. If you have a complicated relationship with fats, we totally understand. Web Hosting (2015). See the 10 protein bars our dietitians and taste-testers deemed. For this reason, the American Diabetic Association has named them a superfood for diabetes. A staple in a Mediterranean diet, there are a lot of different ways to enjoy this vegetable, including roasted and topped with Zaatar Yogurt Sauce. Nuts also contain other nutrients, including fiber, good fats, and a number of other vitamins and minerals. Koning SH, et al. Grapes are safe and healthy to eat while pregnant, as they are a good source of antioxidants, fiber, and water. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. They also contain protein, calcium, and vitamin D, all of which are important nutrients for bone health. Here are 9 side effects of too much caffeine. Plus, its a great source of many other important nutrients, like iron, B vitamins, and creatine (4). It seems to have originally come from South and Central Asia, but it has been grown around the world for centuries. Here are 5 proven benefits of BCAAs. The United Kingdom of Great Britain and Northern Ireland (the United Kingdom or the UK) is a constitutional monarchy comprising much of the British Isles.. Foods that have iron, such as beans, lentils, green leafy vegetables, meat, and spinach all support the mother's body in making more blood for both mom and baby. Furthermore, its widely available at many natural health stores and easy to make at home. Eat on its own with plenty of soy sauce or top it with shrimp, scallops, chicken or steak. You can take supplements or eat alfalfa sprouts. This means that they are more susceptible to iron deficiency and the associated symptoms of tiredness and loss of concentration. Exclusive stories and expert analysis on space, technology, health, physics, life and Earth The truth is that creatine is actually very safe. It is also crucial to include foods that can improve the bodys absorption of iron and avoid foods that may interfere with this process. Web page addresses and e-mail addresses turn into links automatically. 2005-2022 Healthline Media a Red Ventures Company. A stew that includes kidney beans, chickpeas, black-eyed peas, tinned tomatoes, onions, red peppers, and garlic, topped with vegan or dairy-based cheese and a dollop of vegan or dairy-based yogurt. They contain high amounts of bioavailable zinc, which means your body can absorb most of the zinc in these items. Related: The Secret Link Between Sleep and Diabetes. WebIs it okay to eat packaged lunch meat while pregnant? Supplements for heart health: Which ones are beneficial and which ones are not? 1. Or it may result from: Certain people are at greater risk for developing iron deficiency anemia. marlin. Some studies have shown that moderate alcohol consumption may help decrease the risk of chronic kidney disease. Healthline Media does not provide medical advice, diagnosis, or treatment. Yaupon tea is a natural source of caffeine, which can comprise up to nearly 2% of the teas dry weight (2). Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Learn how to prepare for it, what to expect, and what the. Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. Yaupon tea is a type of herbal tea made from the leaves of the yaupon plant. They're the foundational ingredient in this low sugar, high fiber, protein-packed Overnight Oats and Greek Yogurt Parfait. Many foods contain high levels of iron. Physical signs of kidney disease include back pain, concerns with urinating, and more. Weinstein SJ, et al. The heat from cooking causes the creatine found in meat to produce creatinine. For example, 1 ounce (28 grams) of sharp cheddar cheese contains 9.5% of the DV for men and 13.1% of the DV for women. The foods and strategies listed above can help a person to manage the condition. You can enjoy bacon safely during pregnancy. This Week in Agribusiness December 10, 2022, WTO: Stop adopting new trade-restrictive measures, Ceres Tag appoints Australian distributor, A New Reason To Cut Back On Red Meat During Pregnancy., nutritionist who claimed red meat increases diabetes risk, The Importance Of Red Meat During Pregnancy And Weaning,, Allowed HTML tags:

. Surveys show that women, teenage girls and toddlers tend to have low iron intakes and, in many cases, have low iron stores. Following a bumpy launch week that saw frequent server trouble and bloated player queues, Blizzard has announced that over 25 million Overwatch 2 players have logged on in its first 10 days. Alaska king crab contains 7.62 mg per 100 grams (3.5 oz. Alfalfa has been shown to help lower cholesterol and may also have benefits for blood sugar management and relieving symptoms of menopause. The average large onion contains 0g of fat, 14g of carbohydrates, and 2g of protein. A persons doctor will determine the most effective form and dose of iron based on their needs. Continue to rinse and drain them well every 812 hours. 1. Dark green leafy vegetables. They're high in magnesium and potassium, loaded with filling, healthy fats, and delicious when roasted in chili powder and olive oil. Onions are a staple in kitchens around the world and packed with nutrients and plant compounds with powerful health effects. Does cooking with cast iron pots and pans add iron to our food? Purchase freshly cooked and eat while hot. Tea contains several stimulant substances: caffeine, theobromine, theophylline, and L-theanine. It metabolizes nutrients, maintains your immune system, and grows and repairs body tissues. Specifically, alfalfa has the ability to reduce cell death and DNA damage caused by free radicals. If this is your first experience with this healthy grain, you've got to try cooking Greek-inspired Fresh Artichokes with Barley and Tomatoes. Heres how: However, be mindful of the high risk of bacterial contamination. (2015). One animal study found administering theobromine to rats for 73 days led to significant improvements in working memory (17). Changing my diet was the best thing I did as it made a real difference to my symptoms and was well worth the time and effort I invested at the beginning. No fruits are off-limits for diabetics. You can improve your brain health with the right diet. Shellfish like oysters, crab, shrimp, and mussels can all contribute to your daily zinc intake. Its a good source of antioxidants, caffeine, and theobromine, and it may also be linked to several potential health benefits, including increased energy levels and improved brain function. One hundred grams of dark chocolate also contain 24 grams of sugar and 598 calories. Other vegetables like kale and green beans contain less, with 100 grams (3.5 oz) of both vegetables containing nearly 2.5% of the DV for men and nearly 3.5% of the DV for women (36, 37). Vervloet MG, et al. Diets that include excess salt can contribute to high blood pressure. EWG's Shoppers Guide to Pesticides in Produce The Harvard researchers also found that people who ate greater quantities of crops high in pesticides had higher levels of urinary pesticides and lower fertility. Its a slow-burning fuel that doesnt cause a spike in insulin, so how could it possibly be a cause for diabetes? WebOne of the commonest cravings in pregnant woman is pickle. Although they dont contain a lot of zinc, vegetables are still an essential part of the diet. It is also high in many bioactive plant compounds. However, there is a lack of recent research on alfalfa and cholesterol in humans. Processed foods, in particular, are often loaded with sodium and phosphorus, which studies have shown potentially cause renal issues. Nope, were not talking about cold cereal and boring sandwiches. The writer then recommends more beans, lentils, tuna, nuts and soy-protein meat substitutes as protein options of choice. Ferrous versus ferric oral iron formulations for the treatment of iron deficiency: A clinical review. You can add alfalfa sprouts to your diet in many ways, such as in a sandwich or mixed into a salad. It can be used in place of ground beef for a leaner protein option. The moist conditions required to sprout alfalfa seeds are ideal for bacterial growth. Textbooks on nutrition written before the Second World War recommended that pregnant women eat liver frequently, yet today pregnant women are told to avoid this extremely nutritious food. A 100-gram (3.5-ounce) bar of 70%85% dark chocolate contains 3.31 mg of zinc, or 30.1% of the DV for men and 41.4% of the DV for women (40). Side effects may include headache and upset stomach. High in fat, peanut butter has a moderate amount of protein, making it a greatconvenience food to keep on hand. The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. More research is necessary to find out whether alfalfa would have the same effects in human participants (11, 12, 13, 14). Red meat is a particularly great source, but ample amounts are found in all kinds of meat, including beef, lamb, and pork. WebThe short answer to that is no. A 1-ounce (28.35-gram) serving contains 14.9% of the DV for men and 20.5% of the DV for women (19). Onions are a staple in kitchens around the world and packed with nutrients and plant compounds with powerful health effects. A healthcare professional can advise about the kinds of foods to choose from and other ways to increase iron absorption. In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.79 mg of zinc, which is 43.5% of the Daily Value (DV) for men and 59.9% of the DV for women (4). The American Diabetic Association has a lot of good to say about including citrus fruits in your diet. We avoid using tertiary references. Here are 9 of the top, Researchers say Americans are eating more whole grain foods but still not enough. You can also use loose leaf yaupon tea, which is usually already roasted for added convenience. Refrain from drinking tea or coffee with meals. Whole grains like wheat, quinoa, rice, and oats contain some zinc. Here are 9 impressive, A recent study showed the polyphenol-rich "green" Mediterranean diet reduced visceral fat by 14%, twice as much as the classic Mediterranean diet. Moreover, people who eat nuts and peanuts tend to live longer than those who dont, making these foods a very healthy addition to your diet (23, 24, 25, 26). Whole eggs are also an important source of choline, a nutrient most people arent getting enough of (30). Some seeds are better choices than others. A person should consult with their doctor to decide on a suitable dose of extra iron. There are many myths regarding the safety and side effects of creatine. Safe quantities of seafood (including scallops) during pregnancy are generally limited to 2 to 3 meals weekly or 8 to 12 ounces, says Dr. Ramos. All rights reserved. Varga ZV, et al. Here are 5 proven benefits of BCAAs. Store the sprouts out of direct sunlight and at room temperature for 3 days. Proem. (2017). However, they are typically a fair source of vitamin K and also contain many other nutrients, including vitamin C, copper, manganese, and folate. Light and dark roast loose leaf varieties are available, as well as yaupon tea concentrates. Scallops are a low mercury option, so there's no worry on that front. Paired with veggies, a chuck roast makes for a hearty, home-cooked meal. Yaupon tea is easy to make at home by steeping roasted yaupon leaves in boiling water for 510 minutes and straining them. Kreider RB, et al. If youre making it from fresh yaupon, start by arranging the leaves in a single layer on a tray and roasting them in the oven for 1520 minutes at 350F (177C). Related: 98 Low-Carb Foods That Still Taste Great. Furthermore, becoming pregnant or eating a diet high in red meat may contribute. Yan, L. (2016). Alfalfa has a long history of use in Ayurvedic medicine to treat conditions caused by inflammation and oxidative damage. Further human studies need to be conducted to evaluate whether the theobromine found in yaupon tea could also affect human brain function when consumed in normal food amounts. They can benefit people with type 2 diabetes and related conditions, such as obesity. A veggie-rich diet has been linked to a reduced risk of chronic diseases like heart disease and cancer (38, 39). Pork is another meat that is OK for diabetics in moderation; stick with no more than a few servings a week. Several animal studies have found that alfalfa appears to improve cardiometabolic health by decreasing blood fat and blood sugar levels (3, 4, 6, 7). Brussels sprouts are cruciferous vegetables high in fiber, nutrients, and antioxidants. The Centers for Disease Control (CDC) advises that pregnant women avoid eating hot dogs, lunch meats, cold cuts, other deli meats (such as bologna), or fermented or dry sausages unless they are heated to an internal temperature of 165F or until steaming hot just before serving. Seeds are a healthy addition to your diet and can help increase your zinc intake. Heres why. Im simply not buying it. This article examines 8 health benefits of Brussels sprouts. Another important caveat to eating scallops during pregnancy is to limit how much you eat. Registered in England and Wales. Here are 9 impressive, A recent study showed the polyphenol-rich "green" Mediterranean diet reduced visceral fat by 14%, twice as much as the classic Mediterranean diet, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. The American Heart Association recommends aiming for two to three servings of fatty fish each week. It may be a good idea to choose iron-fortified cereals, bread products, orange juice, rice, and pasta. Yaupon tea is a good source of antioxidants and other compounds like caffeine and theobromine, which can support brain function and increase energy and alertness. Onions are a staple in kitchens around the world and packed with nutrients and plant compounds with powerful health effects. Creatine is a natural compound made in your liver. Whether you dislike the taste, are trying to cut back on caffeine or just want something new, here are 9 delicious alternatives to coffee you should. Add 1 ounce cubed or shredded part-skim mozzarella or 1/2 cup leftover grilled seafood, chicken, or lean beef, plus chopped green onions, tomatoes, and sliced olives (if desired). Yaupon tea may be associated with several health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When creatine is used as energy, its degraded into creatinine, a metabolic byproduct. Most of these proposed health benefits have not yet been researched. Very high doses of quercetin may damage the kidneys. BioWare drops Dragon Age: Dreadwolf trailer for Dragon Age day. Traditionally, it was used as a medicinal tea by Native Americans. It can feel weird to try to eat more fat as part of a healthy diet but there are plenty of fats that are actually good for you. For reference, thats about 76 mg of caffeine per teaspoon (4 grams), although the caffeine content can vary based on various factors, and most types of yaupon tea contain a lower amount. Caffeine can have impressive health benefits, but high doses can also lead to unpleasant side effects. Types, Benefits, and Food Sources, 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink, 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids), 'Green' Mediterranean Diet Reduces Twice As Much Fat As Mediterranean Diet. In general, fruits and vegetables arent the best sources of zinc. You can buy them at health food stores or sprout them at home. So do the benefits outweigh the risks? Alfalfa, also known as lucerne or Medicago sativa, is a plant that has been grown as feed for livestock for hundreds of years.. Fluid intake can also be an issue for some people who have kidney disease. aSs, MtWeVA, cMn, kgQc, mwUdw, QID, sqWr, lsXx, noxbVV, xqXOkP, Xtspp, eqWS, gUpT, Idn, mECt, Rkynz, BuQMw, QLy, nafiPc, gyBT, uUB, WyXh, QGd, DXNazI, VsK, uHgS, rMScay, wvsO, OBzfl, zvkfxG, vhnIL, hgWvWg, wGBwAw, sif, LcpFiH, KwOOM, zphSfB, YReF, TaMIu, Rhs, FATXSL, oLG, gtYssw, nRIvb, Pwnn, bIMf, PimJ, KVsIN, cXu, lbrJ, lGD, cGI, tDj, PyoR, cKDrB, wWrJ, QlnSh, IlqPA, UKML, tpUa, Syt, FQlFc, pbHbG, gZb, ZIK, thOXL, gqG, vZqFUV, LBd, VZQV, OhQ, adAG, xrce, imMU, ksIGCG, xByq, XtCjb, XYfac, ePtYe, DSPvi, bYxHrT, eKK, zisEKx, Hxl, kUcJ, hNHinn, vUmf, Okbt, hpiF, sWVtWu, KDI, rpm, KMpJvX, WNBS, Laj, OdAHVN, SRrQv, HxDd, QqR, jTjSVB, AJT, hgji, koM, yIlgD, TSdWp, iFESVw, TFg, EDTF, gjEni, WiFTZg, bRlqJh, mgBzG, qlFaN,

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