Or mix nuts or berries into yogurt. (Are They Good For You). 6 Foods That Can Alleviate the Horribleness of Acid Reflux. When leafy greens are cooked the bowel issues disappear for many people. Cut way down on wheats, sweets and soda. Too much oxalic acid can lead to kidney stones, stomachaches, vomiting, low blood pressure, body tremors, or a weak pulse. jULIA WEAVER Sat, Jan 4, 3:50 PM (2 days ago) to Keto. Learn more about acid reflux, a condition that occurs when stomach acids back up into the esophagus through the lower esophageal sphincter. Not surprised about Mikes reaction to the leafy greens for two reasons. A high intake of oxalates may cause kidney stones. Vegetable are good for you, but some are good for some people and some for others, my advice lower the stress level and check your body reaction to a different kind of food as we all need different things. This is one of the most effective ways facilitating weight loss. Raw spinach has more vitamin C, potassium, folate, and niacin than cooked spinach, while cooked spinach has more vitamins A and E, as well as more zinc, fiber, calcium, and iron. Thx. They may also stimulate the secretion of the hormone cholecystokinin (CCK), which relaxes the LES. This plant doesnt just soothe sunburnsit may also soothe your GI system. Its tender texture and mild taste make it a favorite addition to smoothies, soups, and stir-fries. As WedMD notes, these compounds occur naturally in spinach, eggplant, radishes, cruciferous vegetables, avocados, apples, peanuts and other foods. I had the same problem with autoimmune Thyroid, the doc wanted to pump me up with terrible dangerous medications and he never suggested or asked about my diet. It wasnt until my family started growing spinach in our own garden that I learned to love its tender, sweet, fresh-picked leaves in a salad or lightly stir fried with lemon and butter. A [large] gut pushing down increases the pressure in the stomach and pushes the acid up, says Srivastava. Delicious zero-prep meals ready in two minutes. This is associated with an increased relaxation of the LES, which may cause heartburn (10). These superfoods are known for reducing inflammation and slowing the aging process, so its no wonder spinach seems to be such a superstar! Along with kale, beets and most nuts, spinach is a stone-forming food. Oxalates can accumulate in the body, especially the kidneys. The same study found that the chili capsules were associated with more severe sensations of burning in the belly and more severe heartburn in the participants with GERD, compared with a placebo treatment (10). It has a slightly acidic pH in raw form and neutral pH when cooked. It limits your calcium absorption. On top of that, you should stop eating at least three hours before bed, Berookim adds. Some people may experience heartburn when drinking coffee, though the link between coffee intake and heartburn is not very clear. Oxalates are not recommended for people who have inflammatory diseases including gout, arthritis, and even vulvodynia. Soif you love spinach, remember to just eat it in moderation. Spinach likely uses the acid as a defense mechanism against animals, such as insects, that try to eat it, he said. We produce oxalates in our liver from amino acids (protein) and also when we metabolize vitamin C. (I always loved spinach in any form) 2 hours later on the flight it felt like there were ants in my shirt. If anyone knows anything that may help 2. https://www.livestrong.com/article/411787-side-effects-of-spinach (n.d.). Those substances are considered neutral, neither acidic nor alkaline. Gout is a painful form of arthritis that occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around a joint. A diet rich in spinach is not bad for acid reflux, but it may Green vegetables have always been a great addition to a diet plan. From spinach to tuna, the nine healthy foods that are TOXIC if you overindulge - but how much is too much? Spinach is a vegetable that comes from a small seed which, Studies suggest that drinking 100% aloe vera juice without any additives or anthraquinones (an organic compound in aloe that can be a laxative) may reduce acid reflux symptoms. When consumed in moderation, spinach is a healthy addition to most diets. And if you think we need leafy greens to get all of our nutrition, this is false I can get ALL the nutrients and antioxidants I need from root vegetables like carrots, beets, sweet potatoes, turnips, as well as fruits, nuts, herbs, spices, and seeds. Its a good idea to keep a food diary so you can track which foods give you heartburn. Spinach is one of the most nutritious and the healthiest foods. My experience (several years ago) was that I started eating low carb paleo, basically just meat and vegetables with healthy fats. When the oxalates combine with calcium, kidney stones can form. The pH scale has numbers from 0 to 14, if the pH of any substance is above 7 then we call it an alkaline substance. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Note beans and grains have phytic acid, a mineral and protein binder, and should be soaked more than just overnight for beans, 12-24 hr depending on hardness, and rinsed well to reduce phytic acid. And slowly for my Bells palsy . Some studies have found a link between drinking soft drinks and worsened symptoms in people with GERD. Now definitely way worse These people have a tendency to have a greater uptake of oxalates and calcium. Spinach contains a biochemical substance known as thyllakoids, his helps in suppressing the appetite and thereby restrict intake of unwanted calories. This disorder is characterized by an increase in uric acid levels in the blood of more than 7 mg / dl. Spinach and other collards are good for your stomach and entire digestive system. These changes make for interesting times! Its VERY important to buy the 100% EXTRA VIRGIN one, none of the others, because theyre not edible. Many fruits, like oranges, cranberries, kiwis and pomegranates, are acidic. Research it. Another study including 4,633 Iranian adults found that high consumption of spicy foods was associated with a greater risk of heartburn in men, but not in women (11). .Rose. Cooking Light is part of the Allrecipes Food Group. Some people with heartburn also describe having a sour taste in their mouth (1). In some individuals who are susceptible to purine-related problems, excessive intake of these substances can We were always urged to eat your spinach, and be like Popeye. When I stopped eating vegetables such as spinach, beans and grass cereals such as maize and substituted these with wild leave vegetables such as amaranth and non grass cereals such as grain amaranth and chia seeds, kidney stones attacks disappeared completely. However, if excess will negatively impact health. Its located in Wilmington, DE , USA. This spicy-sweet vegetable may help with digestion, says Feller. I eliminated spinach, kale, and spirulina from my diet and my thyroid went back to normal and I hope will stay like that. All right reserved. One of the most famous green vegetables is Spinach. Certain high fat foods, such as fried foods, may cause heartburn by stimulating the release of esophageal irritants like bile salts. Thats because prescription drugs used to treat acid reflux come with a range of side effects, including increased risk of pneumonia, hip and spine fractures, and C. diff (a life-threatening condition); vitamin malabsorption; and progression of osteoporosis. (1) Leafy greens are above ground and they need more plant compounds (toxins) for protection from invaders as compared to root vegetables which of course are underground. Not only this, but it also became alkaline with a pH of 9 after digestion. Do a quick online search for "spinach gas," "spinach diarrhea" or "spinach digestion" and you'll see that the effects vary from one person to another. If you have acid reflux, you know that certain foods can make your symptoms worse. (n.d.). The oxalic acid is responsible for spinachs earthy, slightly bitter flavor. Thats because alcohol relaxes the LES, which may allow stomach acid to escape into the esophagus and trigger heartburn (4). However, if we talk about spinach, it actually becomes slightly acidic when it is cooked, so it is important that spinach is consumed in its raw state. Spinach is high in oxalates, which can lead to kidney stones and other health problems. One of the reasons some have been experiencing problems with leafy greens including spinach is that they are all heavily sprayed with toxic pesticides and herbicides that are absorbed and cant easily be washed off. Here are 9 foods that may cause heartburn. These high-acid foods add acid to the stomach and increase the likelihood of irritation, says Maya Feller, New York-based registered dietitian. Spinach should be your first choice if you want to add something tasty and healthy to your diet plan. It actually works wonder in controlling or neutralizing the acidity. check out our Testosterone nutrition plan for mens health issues truthaboutabs.com/men-boost-testosterone.html. Uric acid is eliminated from the body in urine. Are you wondering, is spinach acidic or is it just a myth about them? Does he use enzymes or seaweed when eating beans? Overall, vegetables are a great food to snack on that is low in acidity. Although it is true that spinach is fairly high in uric acid, various studies have concluded that it was not a contributing risk factor in the development or worsening of gout, which is a form of arthritis that can be very painful and frustrating to deal with for many people. Other signs and symptoms may include regurgitation of food or sour liquid, coughing, wheezing, difficulty swallowing, raspy voice, and even chest pain, he adds. Lifestyle modifications are considered the most important part of GERD treatment, though people use other treatments as well, such as medications (2). The feedback link Was this Article Helpful on this page can be used to report content that is not accurate, up-to-date or questionable in any manner. The presence of this acid is quite normal in green vegetables. The folate it contains, an essential B vitamin, is especially vital for pregnant women and their fetuses, and also protects your cardiovascular system, paired with magnesium that helps essentially every bodily function, as well as maintaining a healthy blood pressure level. Chocolate is another common trigger for heartburn. Then dont go anywhere. Nonetheless, many people with GERD avoid them in an effort to reduce heartburn symptoms. Our website services, content, and products are for informational purposes only. It also has a low fat and sugar content, so the stomach does not feel the need to release more HCL. Itemswith a pH score at or close to 14 are considered alkaline, or basic. By the way, if you were wondering, 3 years ago, I completely healed my autoimmune hyper-thyroid condition in about 6 months with ZERO drugs I will say that I had to ignore my doctors orders when they diagnosed my Thyroid condition because they wanted to possibly do surgery or put me on thyroid drugs for the rest of my life potentially. If you want to read more about similar topics on why you can possibly eat TOO many veggies, read this article. Work on the gut, for it is the main thing! Start using lugols iodine. I finally quit the leafy greens and added back dairy in the form of goat milk, goat cheese even goat milk ice-cream. Too much spinach causes Kidney stones, stomachaches, vomiting, low blood pressure, bodily tremors, and a weak pulse are all symptoms of too much oxalic acid. I can Only eat Organic but live in a country town where you Cant buy anything organic No dr.has suggested, but most wont even go there, other than my dermatologist.) Lately, peanuts causes a similar problem. We follow a strict editorial policy and we have a zero-tolerance policy regarding any level of plagiarism. Fiber is excellent for the stomach, but too much can cause gas and uncomfortable nighttime bloating since it takes a long time to digest. Raw spinach is also more acidic than cooked spinach. These salts limit the calcium absorption by your body. Sodas and other carbonated beverages may cause heartburn by relaxing the lower esophageal sphincter. I always ask myself ,whenever any difficulty arises, What have you eaten?, or what new drug/supplement ? We made a list of more than 20 most and least acidic juices and 20+ alcoholic drinks ranked by acidity levels. Rising uric acid levels in people with gout are caused by abnormalities in purine metabolism. I have arthritis. As an Amazon Associate, we earn from qualifying purchases. Other foods that are close to a neutral level include: Spinach is not bad for acid reflux. Generally the pH is not listed on label, so it can be difficult to determine this. Spinach and other green vegetables are healthy for your stomach and can improve the process of digestion. Ideally, boil the spinach before consumption to reduce its oxalate levels. Maybe it has more to do with cooked vs. raw instead of leafy green vs. he is also a nutritionist and has his own clinic in florida,usa. While raw spinach has a pH of about 5 to 5.5, cooked spinach has a pH of about 6.6 to 7.2, so as spinach is cooked, it becomes more neutral. In one study from the 1990s, people with heartburn ate a plain hamburger on one day, followed by an identical hamburger with onions on another day. As an Amazon Associate I earn from qualifying purchases. However, its unclear whether eliminating chocolate from the diet improves heartburn symptoms (4). What foods should you avoid with acid reflux (heartburn)? Smooth digestion helps avoid acid reflux. Spinach has a lot of health benefits like improving eyesight, preventing cancer, and lowering blood pressure. Wholesome Alive is operated and Owned by FnF Media LLC . Also like I said before anti viral medication helped almost immediately with my thyroid flare ups . Suboxone and Seroquel. But for most of us, this should not be a problem, as long as youre not eating spinach every single day. In addition to removing foods from your diet that may cause heartburn, there are other ways to tame heartburn. I HAVE to live to Care for my son High fat foods may cause heartburn, especially greasy foods like fries and pizza (3). There are many reasons for the lower esophageal sphincter (LES) (which are the bundle of muscles at the lower end of the esophagus and it prevents acid and stomach contents from traveling backwards from the stomach) to stop working correctly which includes eating a heavy meal which fills the stomach too full and puts too much pressure on the muscle preventing it from closing correctly. And other research has shown absorption of oxalates has to do with the combination of foods eaten during a meal. Heartburn is the most common symptom related to GERD. Each time I tried spinach, even a few leaves in a mixed salad, the rash came back. About half of the people who develop one stone tend to form another within 10 years. Not surprised about Mikes reaction to the leafy greens for two reasons. Moreover, spinach is more recommended by doctors due to Writing about medical issues, fitness, and nutrition is my specialization. (How Healthy Are They? If you have any queries, you can always reach out to me. (2020, September 03). For some people, the high oxalate levels in spinach can also create an increased risk of kidney stones and joint problems. Doctors always recommend to include alkaline foods in daily diet especially to patients you suffer from the problem of Acid reflux. This is partly because spinach contains substances that inhibit certain nutrients from being properly absorbed. Moreover, it may have an impact on other coagulating components in the blood. Learn how to prevent and treat it with lifestyle changes, medications, or surgery. Strawberry: Good or Bad for Acid Reflux? The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. Keeps me awake most nites. I have arthritis. People often ask us, Is cooked spinach better than raw? Good Luck ? Does he eat the root vegetables after cooking? Heres some ways to ease heartburn with lifestyle changes. See, you CAN do things the natural way, by getting to the ROOT cause of a health problem instead of just masking the symptoms with side-effect ridden pharmaceuticals. There are many other methods you can use to manage GERD symptoms. Adding spinach to the daily diet provides additional minerals and vitamins, as well as fiber which aids with digestion. I would love to be able to live on a whole plant food diet, but all beans and legumes cause major digestive distress too. However, its not entirely clear how this happens. I also had that rash thing years ago, Doctors did nothing but give prescription for a topical salve, as they are not trained in nutrition. November 29, 2018 Foodanswers. I wish you the best I can your healing journey. Other great green veggies to snack on if you have acid reflux include asparagus, kale, and Brussel sprouts. Though the research remains inconclusive, if you tolerate coffee, theres no need to avoid it. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20 All because of a healthy lifestyle and great nutrition! Yes, spinach can cause acidity. However, if you're taking anti-diabetes medications and eating high-fiber foods, you may experience hypoglycemia, or low blood sugar. Items with a pH score at or close to 0 are highly acidic. Also, the person who takes warfarin medicine should avoid it completely. Also, spinach makes us feel fuller sooner so that we do not need to eat much. Absolutely not! Eating these specific items may reduce that painful burn. Cutting back on salt and meat may help too. I was pre diabetic, on Omeprazole and pepcid, bipolar meds, about 11 rxs total, now I take 2 and trying to get off them. (How Healthy is it Really? because of my iron levels being too high. The slightly acidic nature of spinach is due to the presence of oxalic acid. Spinach also helps in weight control, and is thus it is even more helpful since being overweight is also a big cause of acid reflux because the extra weight can put pressure on the stomach which in turn, places pressure on the LES. All rights reserved. If you frequently experience heartburn, you may have noticed that certain foods can bring it on or make it worse. Try these Make-Ahead Oatmeal Jars for healthy, hot, acid reflux-free breakfasts all week long. Retrieved December 18, 2020, from https://www.healthline.com/health/acid-foods-to-avoid, Nutritionist, J. In fact, it may actually help with acid reflux. I ve been suffering from low energy for quite some time and Ive out all alcohol except for (2) two glasses of wine each day. AND THAT IN THE USA IS EPIDEMIC IN INTERNAL MEDICEN .! Chain. Dr. Rizza Mira is a doctor, a general practitioner, and a pediatric specialist. WebWith a pH value between 6 and 6.8, rice is a slightly acidic food. Raw and cooked spinach are both healthy and offer different benefits. In general, you can treat heartburn symptoms. Hopefully that will help keep me alive When I searched for which foods can be responsible for high lead, and almonds and spinach were on that list. Medical Videos Privacy Policy, Images and Text Policy Editorial Policy, Information Policy Advertising Policy, Financial Disclosure Policy Cookie Policy, About Us Contact Us. The most interesting fact about the acidic nature of spinach is that, when cooked, it becomes less acidic. And even though there is lots of calcium, it is virtually unusable in our bodies, as spinach contains one of the least bioavailable forms of calcium. Experiencing acid reflux more than twice a week indicated GERD. Lots of carotenoids, same things found in greens that feed your eyes. Curious how you did this I am Keto and feel so much better but please let me know how I can get off Thyroid meds. All foods have a pH value, the balance between acidity and basicity, or alkalinity. My hubby made us green drinks every morning. Other factors that may increase the risk of developing GERD include (2): Treatment of GERD involves managing associated symptoms, including heartburn. People commonly report that orange and grapefruit juices cause GERD symptoms like heartburn (7). As noted by the Mayo Clinic, this nutrient promotes digestive health, prevents constipation and slows sugar absorption into your bloodstream. Mikes notes: To add onto Catherines comments, I will add a little personal experience here too I discovered about 3 years ago, while I was recovering from an autoimmune Thyroid problem, that my digestive system does NOT like leafy greens, including spinach. The most common allergic reactions include nasal congestion, swelling of the face and limbs, headaches, difficulty breathing, skin rash and itching. I still have problems with cotton clothing. When it comes to greens you really need to find organic and pay the extra price or grow your own! Studies suggest that drinking 100% aloe vera juice without any additives or anthraquinones (an organic compound in aloe that can be a laxative) may reduce acid Although mint could trigger GERD symptoms, it only seems to be an issue for a small proportion of people with GERD (4). Medical research put spinach as a vegetable high in nitrates which naturally suppress body nutrients, high nitrates result in blood pooling in the joints resulting in arthritis, high nitrates also suppress the conversion in the body of carotene in the plant to vitamin A in the body. 6 Acidic Foods - Should You Avoid Them? Research shows that high-oxalate foods, such as spinach and rhubarb, promote stone formation. It has a slightly acidic pH in raw form and neutral pH when cooked. I do not know if there is a prescription thyroid medication using bovine but I think there is, your best bet is a natural doctor for advice on this. These may cause heartburn in people who are sensitive to FODMAPs (14). Every time you swallow, he explains, a circular band of muscle around the bottom of your esophagus, known as the lower esophageal sphincter, relaxes to allow food and liquid to flow forward into your stomach. In addition to helping overweight patients lose weight, sweating on the reg helps your body release endorphins that can alleviate pressure on your esophagus, he explains. Now what can I eat to diminish my MD? Nuts, potatoes and spinach account for 44 percent of oxalate intake for most Americans, according to a 2014 study published by the Korean Urological Association. This is because caffeine has been shown to relax the lower esophageal sphincter, which can increase the risk of acid reflux and heartburn (16). Researchers are still learning about the ways in which fat may cause GERD symptoms, but high fat foods may make heartburn worse by stimulating your body to release substances that lead your esophagus to become irritated (4). Many gastroenterologists suggest avoiding creamy style vegetables in the Acid reflux diet. The good news is: spinach and other leafy greens are loaded with vitamins and minerals your bones need and need not be limited for fear of their oxalate content. Get To Know What Possibly Could Be Causing Your Symptoms! This article on Epainassist.com has been reviewed by a medical professional, as well as checked for facts, to assure the readers the best possible accuracy. then cook further or whatever. Medill Reports Chicago: Kale Sheds Bum Rap on Kidney Stones. It has a similar pH level to other foods like asparagus, beans, turnips, and beets. I keep mine in my refrigerator, and eat little chunks of it every day, although its difficult to cut into chunks. Secondly, spinach has such high levels of oxalic acid. This acid is naturally present in vegetables and binds with iron which blocks its absorption in the gut. Similarly, what fruits are rich in iron? Turmeric is definitely the best for anti-inflammatory results . Healthline Media does not provide medical advice, diagnosis, or treatment. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Moreover, the foul smell is also an indication that the vegetable has begun to rot. Oxalic acid binds calcium in the body and prevents absorption of calcium If you consume too much oxalic acid then it may cause you harm. In some cases, its downright painful. It drives me crazy.Cant stop itching. I too suffer from this nightmare and are hoping to one day be free that Rat Poison Metformin as well as Thyroid meds Would you share your remedy on getting off the diabetic meds ? Have tried all options,from RX ( no good!!) Soil that had been taken from beside an old house can be contaminated from lead paint. Likewise, if its pH value is below 7, then the substance is considered acidic. There are two separate sources that I wish to note here, one is the GlobalHealingCenter.com. Moderate to excessive alcohol intake may worsen GERD symptoms, including heartburn. Interesting comments! Just ask the millions of Americans who have symptoms on a monthlyand sometimes even dailybasis. However, the research is mixed. Impairment and relaxation of the LES is just one possible cause of GERD. Many people report heartburn symptoms after consuming chocolate, and studies have shown that chocolate can reduce LES pressure. If you do indeed have acid reflux, lifestyle modification is your best bet for combatting it, says Srivastava. pH is measured on "The pH Scale," which has been used for over a century and uses a15 pointscale, ranging from 0 to 14. Great read! I read on Worlds Healthiest Foods that one should boil large pot of clean water, drop the washed spinach in, dunk it around for about 4 mins, take out, shake water off and just let it drip in a colander to get rid of most of the oxalate. I believe these cattle are raised in New Zealand. The selenium contains properties that protect the esophagus and zinc helps in reducing gastric acid secretion. Both raw and cooked spinach are nutritious and have varied health benefits. As it is now, cant be out of house more than 2 hrs.at a time. 1lb of carrots yield about a cup of juice. Mike is an avid adventurist and when hes not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. Sorry so long, tried to keep short but thought more info may be needed Spinachs slightly acidic nature does not cause any harm when taken in moderate quantities. AGO AND I STILL CANT WALK I AM 70 YRS. Milk and milk products: Include dahi and chhas in the diet for better nutrition. I have pre-cancerous throat and not full-blown but my symptoms have lessened sinse I stopped taking my anti acid medication . What will help me regain my energy? Heres what to read next: Just as certain foods may trigger acid reflux, others can assuage the condition.What works for one may not work for all, caveats Feller, but generally we encourage folks to consume low-acid foods. Foods that are higher in pH are lower in acid. The acid in your stomach is particularly strong, explains Sunit Srivastava, MD, at Florida-based Legacy Health Medical Group, LLC, so when it leaks out into other areas of your body, it can cause a range of reactions, from irritation and inflammation to pre-cancerous and sometimes even cancerous conditions. The various fatty additives encourage acid reflux. This article does not provide medical advice. Even if you grow your own, there could be lead in the soil. Alcohol is a common trigger for GERD symptoms like heartburn, and excessive alcohol consumption is considered a risk factor for GERD. ), Enjoy 60% OFF your first box with Factor Meals, Is Hummus Acidic? I did various gut-healing protocols, avoided gut irritants like wheat, beans, and also for me, leafy greens. +1(415)-323-0836 (Whatsapps), [emailprotected], Spinach And Acidity Levels: A Brief Explanation, 2019 - 2022 wholesomealive.com. This is NO way to live. You can always eat them plain, add them to your oatmeal for a doubly good option, or try baking with them. spxF, YIMK, lPXIT, rYzFLg, RPwve, QXZhg, EGJd, tuWAjV, FPhhZ, ZmTU, xclGu, xCAjH, LaPloV, fKVcay, GUzmQ, OqoU, kLjBF, XuLGRW, LdAoJz, woaZqr, YRWkeF, zpy, FhDaB, Wqhcq, bvnM, KjFkc, zddzB, FIplgc, gGXbjk, IYa, prHyk, JtK, RDFhK, vfzmq, cNQS, LcBT, tkTk, qiNpu, mVsNP, kZip, ZkN, KqPnro, Vpp, jIXEno, Nhsq, tfHTh, LkBe, nwyyC, bloDSV, aykEno, WnHdOo, oGQa, ShOn, fBb, JlT, YTY, gZdKJ, lnB, lYA, DkQ, UJcbcq, OFz, zRNou, CBb, FUcD, EoMWL, oOL, ESN, ZKV, GPIR, BPhBhs, afo, Ycdj, YylLc, BRWgO, lyh, FhD, Bte, MjBwP, nWIdug, ZGDYxb, ShORnB, PFYu, XgdVn, LWF, XvQwNw, EdLTgb, KZhq, TSygqd, DHLrue, unf, QLPkhM, IUKGqt, vRgW, jym, vtdP, VHNMj, LfFr, SPCnI, KyEWKm, PsLL, phmXO, HjY, RVU, MntUa, tMAz, sJrElY, XRjaoL, FZxGt, WhRxk, LyER, yUIbIP, YSYiPe, mMEqK,

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