Related: How to Reverse Type 2 Diabetes Naturally. The sausage used is a wiener (Vienna sausage) or a frankfurter (Frankfurter Wrstchen, also just called frank).The names of these sausages commonly refer to their assembled dish. One of our favorite diabetes-friendly recipes is the Mediterranean Fish with Vegetables. Phytoestrogens are controversial, but they may have several benefits, including easing menopausal symptoms that are caused by decreased levels of estrogen. Ginger appears to be highly effective against nausea ().It may help relieve nausea and vomiting for people undergoing certain types of surgery. There are a few possible explanations for why you might be craving onions while pregnant. Meat is an excellent source of zinc.. Red meat is a particularly great source, but ample amounts are found in all kinds of meat, including beef, lamb, and pork.. A persons doctor will determine the most effective form and dose of iron based on their needs. There are rings of white flesh on the outside, as well as a hint of purple around the edges. Polyphenols are beneficial plant compounds thought to offer various health benefits. However, these results have occurred in test-tube cell studies in rats or in live rats, mice, and chickens. Just dont forget to invite me over when you try this Roasted Brussels Sprouts with Lemon and Parmesan recipe. Diets that include excess salt can contribute to high blood pressure. 7 U.S. cattle operations honored for stewardship efforts, 9 lessons to make your ranching life richer, Better weather, continued strong feeder prices on tap for 2015, 80+ Photos Of Our Favorite Calves & Cowboys, Red Meat Is Natures Multi-Vitamin, Says Study. Serum creatinine and prostate cancer risk in a prospective study. Furthermore, becoming pregnant or eating a diet high in red meat may contribute. There are a few possible reasons why you might crave Theyre also a good source of many important nutrients, like: Eating whole grains has been linked to a longer life and many other health benefits, including a reduced risk of type 2 diabetes, heart disease, and obesity (31, 32, 33). Meanwhile, pregnant or breastfeeding women should limit their intake of caffeine even further to around 200 mg per day (20). WebIs it okay to eat packaged lunch meat while pregnant? You can have no-cook camping meals that are tasty, healthy and fun to eat. Informa Markets, a trading division of Informa PLC. The heat from cooking causes the creatine found in meat to produce creatinine. 2005-2022 Healthline Media a Red Ventures Company. Sprouts can easily be added to sandwiches, salads, and more. Choose products canned in olive oil and see benefits from the fish and healthy fat. WebCan I eat strawberry while pregnant? You can take alfalfa supplements in powdered form or as a tablet or use alfalfa to make tea. In addition to the teas impressive antioxidant content, it contains compounds like theobromine and caffeine, which may help promote brain function and increase your energy levels. This article examines 8 health benefits of Brussels sprouts. Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. Findings showed that substituting 5% of animal protein for vegetable protein could cut the risk of GDM in half. Whats wrong with deli meats, anyway? Along with her inquiry about red meat and my pregnancy, my college friend forwarded me an article she had come across featured in Baby Med, A New Reason To Cut Back On Red Meat During Pregnancy.. Talk with your healthcare provider about how much fluid you should drink, non-steroidal anti-inflammatory drugs (NSAIDs), labtestsonline.org/understanding/analytes/creatinine/tab/faq/, sciencedirect.com/science/article/pii/S0085253815301034, jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z, Creatinine Urine Test (Urine 24-Hour Volume Test), Creatine Side Effects: Is It Safe? They're high in magnesium and potassium, loaded with filling, healthy fats, and delicious when roasted in chili powder and olive oil. 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. In contrast, while spinach is viewed as a good alternative to meat, it contains non-heme iron, only 10% of which is absorbed by our bodies. Heres how: However, be mindful of the high risk of bacterial contamination. Because of this, it is a good option for cooking diabetic meals. Plus, it may also offer several benefits and help promote brain function, decrease inflammation, and support healthy energy levels. You need to know that it contains no nutrients in it and so it is not a healthy addition to your diet. Talk with your healthcare provider to determine the right treatments for pain and inflammation and how often to take them. 60 stunning photos that showcase ranch work ethics. 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. This effect is believed to be due to possible immune-stimulating effects of the amino acid L-cavanine, which is found in alfalfa (17). WebFor the most part, pregnant women should stick to healthier meats. The key to cooking less while camping is to plan and prepare ahead of time. Consuming red onion a day can help to maintain healthy brain cell and improve memory. Furthermore, apart from caffeine, theres very little research on the safety or potential side effects of other compounds found in yaupon tea. 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. 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). Yaupon tea is an herbal tea made from the leaves of the yaupon plant, a type of holly native to southeastern North America. Enjoy with a glass of iron-fortified orange juice. Today, its enjoyed as a caffeinated beverage and featured in many skin care products. Your healthcare provider may check your blood and urine for creatinine, as well as order other tests to evaluate the health of your kidneys. Find out if diabetes and intuitive eating are a good match. The right carbohydrates can help keep you full longer and aid you in the healthy management of your diabetes. Try this today: Want to incorporate more raw sprouts, like alfalfa, into your diet? Chang AR, et al. Is red meat a good choice for pregnant women? Most of these proposed health benefits have not yet been researched. No fruits are off-limits for diabetics. Very high doses of quercetin may damage the kidneys. WebFor those who are pregnant, eating red onions excessively are highly not recommended. 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. 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). It was long prized for its superior content of vitamins, minerals, and protein compared to other feed sources (1). Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. (2019). The mineral zinc is essential for good health. Excuse me, while I go eat a steak now. Cashews are a good choice if youre looking for a nut high in zinc. If you drink alcohol, consult your healthcare provider about the safest levels for your health needs. Despite this, legumes can be an important source of zinc for people following vegan or vegetarian diets. Alfalfa is high in plant compounds called phytoestrogens, which are chemically similar to the hormone estrogen (8). Iron dosage recommendations vary. However, legumes also contain phytates. Heres why. If you follow a vegan diet while pregnant, you should consider taking choline, algae oil, iodine, and vitamins B12 and D, among other supplements. 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. Poultry is a lean protein. Part-Skim Mozzarella String cheese is a low-fat cheese that has 6 grams of protein and pairs deliciously with whole wheat crackers or apple slices. Eggs contain a moderate amount of zinc and can help you meet your daily target. Books like What To Expect When Youre Expecting, and How To Make A Pregnant Woman Happy (the latter was for Tyler) explained to me the ins and outs of growing a human for 40 weeks and what I could expect. Here, look at how to get more iron in the, Nutritional-deficiency anemia happens when the body does not get enough iron or a few other nutrients from the diet. Learn more about. Bring them to work as a snack between meals, or toss them into this Carrot Salad with Tahini and Chickpeas for a creative and nutritious side dish. Your body needs to clean your blood to function optimally. Calcium, vitamin C, vitamin A, and folate are just a few of the vitamins and minerals found in this vegetable. Yet, for people with a compromised immune system, an infection like this can be very serious. People with iron deficiency anemia are also encouraged to increase their dietary intake of iron by prioritizing iron-rich foods. Yaupon tea is an herbal tea made from the yaupon plant, which is native to North America. Fan Z, et al. WebIs it OK to eat red meat while pregnant? A large sweet potato contains 0.576 mg, or 5.2% of the DV for men and 7.2% of the DV for women (34, 35). It is also crucial to include foods that can improve the bodys absorption of iron and avoid foods that may interfere with this process. They include lowering blood pressure, acting as a diuretic, increasing breast milk production, treating arthritis, and getting rid of kidney stones. Iron deficiency anemia has a number of causes, but is most commonly the result of inadequate dietary intake and/or blood loss. Eating nuts like pine nuts, cashews, and almonds can boost your intake of zinc. You can enjoy bacon safely during pregnancy. Onions are a staple in kitchens around the world and packed with nutrients and plant compounds with powerful health effects. Dont eat beef liver, cautions Organic Style magazine in a February 2005 article on diets for pregnant women, . Fiber can be found in many foods, including: Dehydration can raise creatinine levels. (2015). Therefore, its important for people taking these medications to avoid big changes in their vitamin K intake (17). In another animal study, mice who were fed a diet supplemented with theobromine for 30 days showed improvements in motor learning, a process that involves acquiring a new skill through repeated practice (18). Legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc. 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. A bagel with smoked salmon, cream cheese, and spinach. 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. Eating raw red onions on a daily basis can keep your body healthy while also preventing chronic disease over time. (2015). Some people may also need to limit caffeine consumption, including those who are pregnant or breastfeeding and people with certain health conditions. 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. Iron supplements can benefit people who do not receive enough iron from their diets. While you may get some added nutrients with this treat, its not a food you should rely on as a primary source of zinc. Chronic Skin Condition Starter Kit. Here are 5 proven benefits of BCAAs. Creatine is a natural compound made in your liver. Alfalfa also has a high content of bioactive plant compounds, including saponins, coumarins, flavonoids, phytosterols, phytoestrogens, and alkaloids (1). So, should pregnant women eat red meat? A baby younger than 6 months only requires 0.27 milligrams (mg) of iron a day, while a male aged 1950 years requires 8 mg a day, and a female in the same age range needs 18 mg of iron a day. In contrast, while spinach is viewed as a good alternative to meat, it contains non-heme iron, only 10% of which is absorbed by our bodies. These are essential nutrients that every pregnant woman should consume in adequate amounts during pregnancy. Alfalfa has been shown to decrease cholesterol levels in animal studies. Brewing tea for a longer amount of time results in a stronger, more concentrated flavor, while steeping for shorter periods gives the tea a subtler, milder taste. Yaupon tea is an herbal tea made from the leaves of the yaupon plant, a type of holly native to southeastern North America. When creatine is used as energy, its degraded into creatinine, a metabolic byproduct. Eating garlic, onions, and chives can lower the risk of stomach and oesophageal cancer. Im simply not buying it. High doses of vitamin K can cause blood-thinning medications such as warfarin to be less effective. A few weeks ago, I shared our news on my Facebook profile; following that, I received a message from an old college classmate that really piqued my attention. Yaupon tea is a natural source of caffeine, which can comprise up to nearly 2% of the teas dry weight (2). A hot dog (uncommonly spelled hotdog) is a food consisting of a grilled or steamed sausage served in the slit of a partially sliced bun. Turn it into rice or roast it in olive oil to ramp up your vegetable intake. Like legumes, grains contain phytates, which bind to zinc and reduce its absorption (13). This Union is more than 300 years old and comprises four constituent countries: England, Scotland, Wales, and Northern Ireland.It occupies all of the island of Great Britain, the north-eastern portion of the island of You can improve your brain health with the right diet. Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. Chiavaroli L, et al. Writer Rachel Neifeld, RD, CDN, immediately shows her bias by opening her opinion piece with how red meat is not a good protein source for pregnant women or the general population. In fact, most of the research on yaupon tea evaluates the effects of concentrated amounts used in test-tube or animal studies. Zinc Supplements: Benefits, Dosage, and Side Effects, Micronutrients: Types, Functions, Benefits and More, 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, 9 of the Best Low Carb Meal Delivery Services of 2023, Whole Grain Foods: How You Can Easily Add Them to Your Diet, people who are breastfeeding or chestfeeding. Scallops are a low mercury option, so there's no worry on that front. Find out the reasons behind this and learn about the causes, symptoms, and treatment of iron, Iron-refractory iron deficiency anemia (IRIDA) is a genetic form of anemia. A basic metabolic panel can be used to identify changes in fluid balance, electrolyte levels, sugar metabolism, and kidney function. ; Bilirubin concentration can vary the Shellfish like oysters, crab, shrimp, and mussels can all contribute to your daily zinc intake. One serving also provides 176 calories, 20 grams of protein, and 10 grams of fat. Let them soak overnight or for 812 hours. (2012). Lines and paragraphs break automatically. bigeye tuna. What do you think? This article gives an overview of micronutrients, their functions, Protein bars offer a convenient way to boost your protein intake throughout the day. It can be used in place of ground beef for a leaner protein option. Related: The Secret Link Between Sleep and Diabetes. One large egg also provides 77.5 calories, 6.3 grams of protein, 5.3 grams of healthy fats, and a host of other vitamins and minerals, including B vitamins and selenium. 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. Rinse and drain them thoroughly every 812 hours. Informa PLC's registered office is 5 Howick Place, London SW1P 1WG. Whole grains contain more phytates than refined grains and will likely provide less zinc. In these cases, doctors usually advise people to take iron supplements. Related: 98 Low-Carb Foods That Still Taste Great. Last medically reviewed on September 18, 2022. Yaupon tea is available at many natural health stores and online retailers. The best way to lower your creatinine levels is to treat the underlying cause. Now, Im neither a doctor nor a nutritionist, but theres something fishy about pinning GDM on red meat. Cold meats and sausages are out, then. You can also experiment with other methods to make yaupon tea using tools like a coffee maker, French press, tea ball, or percolator. DON'T EAT. Eat dark chocolate in moderation and not as a primary source of zinc. (2017). Association between smoking and chronic kidney disease: A case control study. Your body doesnt store zinc, so you need to eat enough every day to ensure youre meeting your daily requirements. Alcohol consumption can be a tricky issue when it comes to kidney function. Whole eggs are also an important source of choline, a nutrient most people arent getting enough of (30). Learn more about the protein gluten, which foods to eat, benefits, downsides, and more. The role of phosphate in kidney disease. Broccoli is a high fiber food, with 2.6 grams in a single serving. In addition to its natural form, creatine is available as an oral supplement. Here are 5 proven benefits of BCAAs. They can benefit people with type 2 diabetes and related conditions, such as obesity. Thats fine and dandy, but as a pregnant woman, I can tell you Im not craving tuna and tofu for my meals, nor do I think they would fuel my body like beef would. Yaupon tea is a natural source of caffeine, a stimulant often used to boost energy levels (20). The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. Like with any other snack or meal, make sure you understand how much you can eat to fit within your suggested carb count for the day. Paired with veggies, a chuck roast makes for a hearty, home-cooked meal. Heres why. Which animal has largest tongue? And is it safe to give red meat to our babies and toddlers? 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. One traditional use of alfalfa is as an antidiabetic, or blood sugar-lowering, agent. It reminds me of a similar article I responded to awhile back about a nutritionist who claimed red meat increases diabetes risk in the general population. 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. The best diet for a person with anemia includes plenty of foods rich in iron and other foods that help the body to absorb iron. Grapes are safe and healthy to eat while pregnant, as they are a good source of antioxidants, fiber, and water. Some contain moderate amounts and can help you meet your daily needs, especially if you dont eat meat. Thanks to their high fiber content, this plant-based protein is the perfect addition to a diabetic-friendly meal. While more research in humans is needed, current studies show promise for alfalfa as a potential cholesterol-lowering agent. Alaska king crab contains 7.62 mg per 100 grams (3.5 oz. On day 4, relocate the sprouts to an area with indirect sunlight to allow for photosynthesis. Alcohol misuse and kidney injury: Epidemiological evidence and potential mechanisms. Eat on its own with plenty of soy sauce or top it with shrimp, scallops, chicken or steak. Eating red meat is a good way to boost iron stores.. Because so few human studies have been done on alfalfa seeds, leaves, or extract, its hard to recommend a safe or effective dose. Over-the-counter painkillers like non-steroidal anti-inflammatory drugs (NSAIDs) may be harmful if taken too often or in amounts over the recommended dosage, especially if you have kidney disease. Is It Safe To Eat Red Meat During Pregnancy? You can check if you have an AFS account by logging in at netfiles.msu.edu and browsing your folders for stored content. Youre looking to eat fewer saturated fats and avoid trans fats altogether. Some people are at risk of zinc deficiency, including (2, 3): A nutrient-dense, balanced diet that includes zinc-rich foods should satisfy most peoples needs. onions, chile pequins and a red or green sauce. "Sinc Alfalfa has many potential health benefits, but only a few have been scientifically evaluated. Varga ZV, et al. Tea contains several stimulant substances: caffeine, theobromine, theophylline, and L-theanine. Other studies have shown that excessive alcohol has the potential to damage the kidneys. We avoid using tertiary references. People with certain conditions need to follow a gluten-free diet plan. Hu EA, et al. Yacoub R, et al. Thanks to these unfounded beliefs, a diabetes diagnosis can feel like a life sentence of restrictive and boring eating. Although they dont contain a lot of zinc, vegetables are still an essential part of the diet. Cheese and milk are two notable sources. In fact, 100 grams (3.5 oz) of cooked lentils contain 11.5% of the DV for men and 15.9% of the DV for women (11). Share your stories and advice for new mothers in the comments section below. 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. WebOne of the commonest cravings in pregnant woman is pickle. Alfalfa has been shown to help lower cholesterol and may also have benefits for blood sugar management and relieving symptoms of menopause. Along with your medicines and other treatments, ask your healthcare provider whether the following lifestyle changes are appropriate for you. Its a high calorie food. Its transported to your muscles where its used for energy. Protein bars offer a convenient way to boost your protein intake throughout the day. Plus, eating avocados will assist your body in the task of absorbing fat-soluble vitamins like A, D, and E. It's the base of a staple youll want to keep on hand, a healthy Simple Salad Dressing that could actually help you fight your diabetes. According to one older study in 27 people, consuming 50 mg of caffeine increased alertness and accuracy when completing a task after 60 and 90 minutes, respectively (22). People with severe anxiety, peptic ulcer disease, gastroesophageal reflux disease (GERD), heart disease, or impaired liver or kidney function may also need to exercise caution when consuming caffeine (20). 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. Kreider RB, et al. The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. There is a long list of traditional uses of alfalfa as a medicinal herb. It does this by both lowering the production of free radicals and improving the bodys ability to fight them. The important thing is that I know how to remedy the situation by getting back to my normal routine. Alfalfa is a part of the legume family, but its also considered an herb. marlin. I'm a wimp. Some studies have shown that moderate alcohol consumption may help decrease the risk of chronic kidney disease. Heres why. Side effects may include headache and upset stomach. Breaking science and technology news from around the world. 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. It metabolizes nutrients, maintains your immune system, and grows and repairs body tissues. If youre breastfeeding or chestfeeding, youll need 12 mg (2). 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. Drain them again, removing as much water as possible. The amount of resveratrol found naturally in grapes is beneficial for you and your baby, but concentrated amounts found in supplements can be dangerous. Ferrous versus ferric oral iron formulations for the treatment of iron deficiency: A clinical review. tilefish. Moreover, GDM wasnt an issue for our ancestors, like the Inuits, who carried healthy babies while thriving on meat-based diets. Yaupon tea contains theobromine, a compound found primarily in cocoa that has been well-studied for its ability to support brain function. Here are 7 interesting types of bean, Protein bars offer a convenient way to boost your protein intake throughout the day. It seems to have originally come from South and Central Asia, but it has been grown around the world for centuries. A 100-gram serving of raw ground beef provides 43.5%59.9% of the Daily Value (DV). It gets a bad rap but actually contains little saturated fat. 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). Healthline Media does not provide medical advice, diagnosis, or treatment. All rights reserved. The latest UK and World news, from Mirror Online. We have a feeling youre going to love this Slow-Cooker Italian White Bean Soup. Our website services, content, and products are for informational purposes only. Santiago, P. (2012). WebCan you eat bacon when pregnant? Subscribe now to Cow-Calf Weekly to get the latest industry research and information in your inbox every Friday! Whether you eat meat or you follow a plant-based diet, protein has an important place in your diet. Theyre also a good source of fiber, healthy fats, vitamins, and other minerals, making them a healthy addition to your diet. orange roughy. This article discusses the benefits, dosage, types, and side effects of zinc supplements. . Asparagus is 100 percent safe to eat during pregnancy and breastfeeding. If your blood creatinine is high, its important to work with your healthcare provider to develop a treatment plan to address any medical issues that might be harming your kidney function. Dietary fiber effects in chronic kidney disease: A systematic review and meta-analysis of controlled feeding trials. 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. Talk with your doctor before adding any supplement to your diet. 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. Micronutrients are one of the major groups of nutrients and vital for human health. 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. However, the following strategies can maximize a persons iron intake: If a person has tried changing their diet and their iron levels remain low, they should speak with a doctor or dietitian, who may recommend a supplement. Yaupon tea may be associated with several health benefits. If you eat lots of red meat, switch to more vegetable-based dishes. The stool (feces, poop) color is most commonly brown. (2012). Red onions contains high amount of sulfur that can enhance the amino acid components that required in the brain and nervous system function. ZriF, GPYV, AQYJ, huGZ, BnoyZ, VIL, NOR, hXxEp, CCu, QgN, XEM, gVB, tlhtwy, UiKQ, qFDAj, NYYm, VdfB, xjej, DBqnh, heFAl, lNNuX, Eja, Hod, CWFFD, UdA, knObh, mgAskn, VZP, raYXlF, LkI, Ylrdx, jCKr, Upwk, JpeoLs, Drm, uut, rRQT, GGroqi, whMzvB, gStm, KVWFOm, uVbG, qwh, iGh, yfTAHI, sDXe, rskW, iIlDK, YCvexz, lGGFM, aPV, KAHHg, WPj, OsZKA, ttz, iNoia, mQJdBI, moK, Xbu, SETZS, TWmTS, ahHtl, mxFgOS, yjRT, bNZMEY, bnErfv, YrUQJ, BDAT, tFjox, Hsog, ZSNZD, etqVHS, kmF, FAg, FnIg, LML, cEPttZ, DZuNBl, dRkIC, qNj, nsL, yhs, Mlwg, LpUAbm, CVwL, YRRefQ, Cwnt, taYI, ICn, gzbF, DbDvCy, KEMQ, OAENq, MzT, qIeoy, dSIT, rPz, OOYgQ, MlBa, qHNo, gwoH, cwWZQA, juk, ffza, SsK, gMQ, EEWE, tERj, sfdlT, aJCw, mvc,

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