Reduce hit and simmer for 25-20 minutes or until all water is absorbed and the rice is soft. A dairy allergy can also lead to lactose intolerance. And is it the same with cottage cheese? Why dont you mention that Whey Protein and all meat are the most inflammatory foods that anyone can consume.Not to mention the cruelty and brutality of the daily industry and animal agriculture industry. Cheese has bad reputation attached with it when talking about weight loss. This leaves Greek yogurt thicker and creamier and also significantly richer in protein than regular yogurt. The heavier you are at your booking appointment, the less weight you should gain during your pregnancy. Its easy to go overboard with fat and in that regard, it hinders weight loss. Thanks for passing on your research. The workout tips and instructions included in this video are not a substitute for medical counseling. Some people drink wine. The thing is, eating lots of fat is the single best way to get fat. Put in an airtight container and store for up to three days. Or mine as well not bother? Trans fat causes fat gain because it lowers hdl, and causes triglycerides (a form of fat in the blood stream), ldl, and vldl. Essentially the only culprit that make you fat is simple sugars (e.g all those sweet stuff) and saturated fats. Here are some tasty snack ideas to help you gain weight. Compare this to the 140 calories and 8 grams of protein that one cup (226 grams) of full-fat plain yogurt provides (1). https://www.healthline.com/nutrition/18-foods-to-gain-weight Why dont you give it a chance? She specializes in geriatrics, malnutrition, and end of life nutrition. So after hearing this good news, lets enjoy the 5 best cheeses, which you can include in your diet without worrying about weight gain. Thank you. Turkey sausages for pork. Milk makes no one fat. When consumed it becomes something called casomorphins which is an opioid which is addictive. The event that occurred in 1991 was the Dairy Termination Program. its either grass fed 100 pct or its not!! Your videos are very informative and helpful. Read More 17 Ways to Increase Your Appetite NaturallyContinue. The rate of muscle loss can be increased or decreased depending on many lifestyle factors such as food and exercise choices. You have and continue to change people lives and educate. I Thank you, from the top and bottom of my heart for all your wonderful information. Disrupting your insulin metabolism. Thank you for everything Thomas, Copyright 2022 - NutritionOfPower.com. Enjoy a glass of milk with a meal, use it to make oatmeal, pour over cereals, or use it as your liquid base for smoothies and shakes. So if I only consume one of these maybe once or twice a week.Steak cooked on the grill.I should be just fine right??? Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat ().It is also fairly calorie.A dairy allergy can cause an overabundance of unhealthy bacteria in the digestive tract that can lead to inflammation, irritable bowel and weight gain. Also be sure to check out our top weight gain breakfast ideas. Use it for frying eggs, searing meats and fish, roasting veggies, making stir-fries, on bread, or as a dressing. Swiss is another great option for a high-protein and low-fat option. I didnt realize that soybean oil caused inflammation, and its found in mayonnaise, which I use to make salmon salad. Eating food you are sensitive to can cause blood sugar fluctuations and vitamin deficiencies, which may make you more prone to gain weight. Factors related to poor appetite, increased calorie needs, underlying medical conditions, or certain medical treatments, can make gaining weight a significant challenge. Whole milk provides about 70 more calories per cup (240 mL) compared with skim milk, making whole milk a great choice for boosting your calorie intake and promoting weight gain (1). The men lived until their late eighties and the women into their mid nineties. Honey is no better than refined sugar. You shouldnt, of course, only eat cabbage and cauliflower, as their nutrients rival with iodine, but you can easily include these foods a couple of times a week..Subscribe to Bright Side: https://goo.gl/rQTJZz.For copyright matters please contact us at: [emailprotected]Our Social Media:Facebook: https://www.facebook.com/brightside/.Instagram: https://www.instagram.com/brightgram/.5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC.For more videos and articles visit:http://www.brightside.me/, Video taken from the channel: BRIGHT SIDE. Butter or yogurt and eat it daily and often. Everyones concernedaboutwhat to eat, and many are turning to low-fat diets as a way to curb their weight. High fat foods dont need added sugar because the fat already provides the flavor. Add 1 tbs nut butter and stir in until thoroughly mixed. even corn contains little fat. Cheese can also be quite high in sodium. Worst Fattening Food NOT to Eat | #WeightLoss, Healthy Diet Tips.Corrina counts down the 10 worst foods you could eat in terms of weight gain and obesity. You also dont need a blender just a cup and a stirring utensil or you can use a blender bottle. If your BMI is 30kg/m 2 or more, you should aim to gain no more than 5kg to 9kg over the course of your whole pregnancy. There are a variety of different options available and some are better than others for gaining weight. Sugar makes you fat. Its a good source of protein, calcium, and certain vitamins. Many dairys work closely with nutritionists and vets to make sure the ration is perfect for the cows, sampling each crop of grass. I truly understand why am FAT now and the light has turned on inside my head. I really need this for me to get pregnant i need to gian weight 10kg more. I have small amounts of diary and cheese here and there without major issue but switching milk out was an easy choice for me because I feel so much better. Here are a few ways to add some flavor to your rice: Consistently eating more calories than your body needs to gain weight can be challenging. Just do Roids, how else besides dairy can you grow up lARGER THEN MOST others, see his structure almost impossible to get large muscles on thin long bones without drugs, see reference ArNOLD S. Hello there, I want to know if Custokebon Secrets, will really work for me? Mozzarella cheese is one of the most popular cheese available in the market today. Read More The 5 Best High Calorie Protein Powders for Weight GainContinue. I came back to eating chicken and fish and shrimps, milk and cheese beside the fruit and vegetables and I lost 9 kg in 3 months ( with the same exercise routine ), my energy level got better, I sleep better and I even look healthier, my skin got that little healthy pinky shade instead of that anemic yellowish skin color, never going back to vegan or plant based or whatever you call it. Read More Calorie Surplus: Gain Weight and Build MuscleContinue. just putting this out there, girls in their teens need to eat alot to start growing. People eating low fat and still struggling is because they are getting calories elsewhere. What Cheese Is High In Fat. This article explains everything you need to know about Ensure powder, including its benefits, who its for, how to use it, price, and where to buy. Its great for weight gain because its versatile, easy to prepare, relatively inexpensive, and tasty. When consumed in high volumes, it can lead to weight gain. Sorry, but saying: science has shown that without mentioning the studies is a bit misleading. Fructose2. maybe its going to work for you too. 2:38 Sure fructose drives up CRP, but sucrose, which is glucose+fructose, drives up CRP and Insulin. Weight gain can be made less likely by consuming cheese in moderate amounts and selecting cheeses that are low in calories. Where is your research? https://www.youtube.com/watch?v=0z03xkwFbw4, I crave salt the most, but I usually want sugar after. There is no fiber in cheese. I feel as though theres a lot of contradicting information that is given out in that documentary. 10k years ago we didnt have refrigeration milk rarely ever was drank. This article lists the top 15 high calorie vegetables for weight gain and provides tips on how you can enjoy them. Now that we have talked about different food groups that provide proper nutrients and help increase caloric intake throughout the day you may be thinking now what? Background: I personally cycle between ketogenic and slow carb type diets as I find both to be beneficial depending on the context of my own health and fitness goals. listen folks. I really like your channel but you talk very fast. Cheese has bad reputation attached with it when talking about weight loss. Other low-fat cheeses include cottage cheese, ricotta cheese, parmesan, feta, and goats cheese, and low-fat cream cheese. Is Cream Cheese Good or Bad For Bodybuilding? Even 4 years later, this video is still helpful. The high amounts of saturated fats in coconut is actually healthy and raises hdl and lowers ldl. Ashley is aACSMCertified Personal Trainer. Although parmesan cheese has many health benefits, its also high in calories. We need glucoses to survive and think ( our brain functions needs sugar ). Its cheesy and slightly nutty in taste. Its completely wrong! Hi Thomas, I am HLA-B27 positive not really sure how that has affected me through my life and my 27 years in the Military but I have suffered from a chronic bad back even though I could still pass 2 fitness tests a year. Get a hold of some high quality grass fed and finished Jersey cow milkand make kefir. Its not the milk fat thats bad, my body just stopped producing the enzyme to digest it since I dont consume much milk anymore. Im going to finish what I have in the fridge and try the 30 day challenge. Whether you are trying to lose weight or are very active, you need to increase your protein intake to maintain and support your muscle mass. Look for ones that contain around 300 calories and 20 grams of protein. girls nowadays are underdeveloped and Dont grow a figure because they dont eat as much as they should. One boiled egg contains about 80 kcal!The bromelain contained within pineapples actively splits fats and helps metabolize proteins. Of course, boiled eggs are better than fried ones. It normalizes your salt-water ratio, improves your intestinal function, and can also be used to lower the energy output of main courses..A cucumber is 95% water; therefore, this vegetable can quench your thirst easily. Im going to do this 30 day challenge but I dont think Ill reintroduce so that I dont go crazy. For example, one of my favorite snacks I often recommend to my clients is cottage cheese with fruit (like cantaloupe) and healthy fats (almonds). Cook Salmon: Preheat oven to 450 F. Season salmon with salt and pepper. Saturated fat is the dominant fat in cheese. Spread sliced or smashed avocado on base of bagel, add kale or spinach, top with tomato, bacon, chicken, and mustard (or other toppings) and top with other half of bagel. In 100 g of goat cheese, you can find the following nutritional value. Thanks for covering all these things. You can also add other foods like maca root powder for a nutrition boost. She is currently pursing her Masters degree in dietetics. Cleary dumb vegan made this video. In fact, it was found in the study published in the AJCN that consuming cheese in moderate amounts results in loss of weight. Although studies have failed to show a relationship between high-fat dairy foods and weight gain, its notorious for causing weight loss plateaus in some who follow keto and low-carb diets.Theres nothing better for you or your waist than naked veggies, but the shredded cheese, candied nuts, croutons, and globs of dressing often make.If youre losing weight at a healthy pace, you shouldnt notice major changes in your cycle, Young says. Katie holds a Masters degree in Food and Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. However, the low-fat version is very high in protein and very low in fat. little fat in diet is fine as long as it is whole food form and plant based, ie avocado, nuts, seeds, whole coconut ect. I just found your videos a couple days ago. 1. You are a freekin scientist adoctor and I love it. I have been following Dr. Eric Bergs Nutritional Ketosis lifestyle now for two and a half years I have lost 15 kilograms from 110 to 95kg and I am 5 feet 4 inches tall I suffer from Adiposis Dolorosaand it is a battle for me just to maintain my weight I was on OMAD, but I find that I become very weak when I do thatso its better for me to have a four hour window in which to eat I am 63 years old and as far as I know there is NO cure for Adiposis Dolorosa, nor does the medical profession know what causes this disease, so they just treat it symptomatically I am not a nervous type of person, but I suffered a lot of trauma in my life I am just wondering if there is any way in which I can speed up or even achieve more weight loss it was very hard for me to get where I am now I have through the years had two lipomas removed, and currently have 8 lipomas leftbut only three remain painful to the touch Thank you so much! Overall, weight gain occurs with the more calories you consume. Yet a poor diet contributes to low energy, obesity, stress, health problems and high medical bills..If you eat better, you will feel better and this video discusses some of the foods you should avoid. I always crave carbs and sugar. This is because processed cheeses could come with tons of extra sodium and be high in fat and calories, leading to weight gain and essentially causing belly fat. how about some sources to your claims. Then, just roll and enjoy. Additionally, my High Calorie Foods SERIESon RD2RD includes a high calorie food list, grocery list, and meal planner to help prevent and treat malnutrition. WebThere are approximately 80-100 calories in one slice of cheese. Also went muzz buzz before got a soy cappuccino and it was lovely! Its going to take many more of us writing email and letting companies know we dont want to buy products with soy. Now lets talk about which type of cheese to include in a high protein diet. Not only will this keep u lean, it will reverse disease/keep u healthy for a lifetime!!! This is particularly important if you are overweight, pregnant, nursing, taking regular medications, or have any existing or medical health conditions. Add it to smoothies or shakes, spread it on toast or bread, stir in with oats, or better yet, eat it with a spoon straight from the jar. Found Mostly in Unhealthy Foods. While bacon and sweet potatoes are cooking, prepare the chicken. Read More 9 High-Calorie Meals: Breakfast, Lunch, and Dinner IdeasContinue. Be sure to read the whole article to get some good ideas on how you can gain weight. Cheese is high in fat, and fat is the macronutrient with the highest caloric density, meaning it provides more calories per Its a rich source of healthy fats and provides about 120 calories per tablespoon (14 grams) (1). This was conducted by the Department of Agriculture. It could range from 0-8 g of fat per serving. It also gives your food a very tasty flavor. Less or more can make us fat! No reaction at all introducing gluten back but instant bloating and digestion issues with milk and dairy. Learn how to avoid excess inflammation and ensure that you are getting proper levels of Omage-3 to help you stay on track toward your health and fitness goals. Just wonderful, Ive been looking for the fattiest foods you can eat for a while now, and I think this has helped. Sliced cheese/cheese stick with turkey meat and whole wheat crackers, Greek Yogurt mixed with nut butter, topped with fruit and granola. In case you dont find reduced fat cheese tasty, consume cheese less frequently, eat smaller portions or choose cheeses that are strongly flavored such as blue cheese or Parmesan as they may give you a big boost of flavor with a small quantity of cheese. If you buy through links on this page, we may earn a small commission. Address: 911 Washington Ave Ste 500, St. Louis, MO 63101, 1.6-2.0 g of protein per kilogram of body weight. 1. Overcooked meats (dont char, marinate in lemon juice; fry bacon in avocado oil, drain, and dont fry until crispy)4. If I have a cookie craving I get ONE large cookie from the bakery instead of buying a bag in the cookie isle.. This is not the case. The whey protein and fat combination are good for weight gain. Thomas could you advise me? Oats are a nutritious whole grain rich in fiber and many vitamins and minerals. Same for all meat Ive always liked the crispy bits of roast etc. Insulin resistance is common in obesity, which means that the sensitivity of the liver, muscles, and fat cells to insulin is reduced. If you dont like oatmeal or just want to change things up, you can make overnight oats, high-calorie no-bake protein bars, or blend in shakes or smoothies. For more tips on gaining weight, be sure to check out our e-book Weight Gaining SECRETS. Adding cheese to your recipes is a great way to increase your protein intake. Even now the cows diet is mostly grass. What if I refuse to eliminate alcohol? However, you need to track to make sure you are not going over your fat content. Ive eliminated these food and am getting better pretty quickly. Why dont you stop words that youve heard before but have no understanding of. Thank you Thomas DeLauer! Below is a list of many different conditions that could cause unintentional weight loss. Like protein bars, trail mix is the perfect grab-and-go snack. Typically, the cheeses that are harder or melt easier tend to be higher in fat content. Moreover, it is rich in calcium and maintains the strength of your bones. Regularly checking your weight is the best way to make sure you are no longer losing. Like most delicious foods, parmesan cheese is best consumed in moderation. Is Halloumi Cheese Good For Diet However, halloumi is also high in protein, with the same serving providing 19g per portion, making it a good vegetarian option . https://goo.gl/CHGhhW.--, Video taken from the channel: Health & Fitness Channel. One of our best nutrition tips for weight loss is to try to include lots of healthy protein and vegetables in your diet. 60 to 80 calories in one serving are present in reduced fat cheeses; moreover, you may choose nonfat cheeses and further decrease the calories to fewer than 50 calories in one serving and include cheese easily in your healthy diet.The main benefit of the cottage cheese diet is fast weight loss. Making your own high-calorie protein bars isnt as difficult as you might expect. https://www.youtube.com/watch?v=0z03xkwFbw4, https://rarediseases.info.nih.gov/diseases/5750/adiposis-dolorosa, https://www.sciencedirect.com/science/article/pii/S1550413115003502, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546881/, https://academic.oup.com/ajcn/article/65/4/908/4655511, These 5 Foods Cause Inflammation (and weight gain), Top Ten Obesity Causing Foods! BEST LOW-FAT CHEESE: CHEDDAR. Can you eat too much fat on the keto diet? Im curious if there are foods(dishes) that you never eat anymore? It is one of the lowest cheeses with fat content. This article lists the top five protein powders for weight gain, with each containing at least 200 calories per serving. Our weight gain food list includes fats, protein, and carbohydrates to help you increase your calories. Sprinkle with olive oil, salt and pepper to taste (or add some flavor and add garlic powder, onion powder, or paprika) and mix. 271 views. https://rarediseases.info.nih.gov/diseases/5750/adiposis-dolorosa. May Contribute to Weight Gain. Once you find the best weight for your body to function properly and efficiently, then you can stop increasing calories. Grass silage and corn silage is still grass. MSG Side Effects. Pray for me and in place Ill pray for you too if you have EXAMS too like me. I see a lot of people keep on talking about this popular lose weight method. you would be surprised how much you can eat and yet still loss wight. Can you pls do a video regarding hypothyroidism (hashimotos disease)? Fruit is from Gods earth, I seriously doubt its bad for you. So if you go to bed at 11 p.m., you can calmly eat at 7 p.m. Feeling energetic. Turns out it was simply a heap of different grasses. Were not saying never eat this, but you will want to really watch your quantities of these items if youre trying to learn how to lose fat. The Latest Innovations That Are Driving The Vehicle Industry Forward. You still need to measure and add it to your tracking app (I recommend MacroFactor). So a simple goal for gaining weight is effectively may be increasing either the amount of food consumed or the number of calories in each meal. On average, 1 oz of cheese has between 7-8 g of protein. I havent found definitive reasoning besides glut and low sales and the got milk campaign occurred after DTP. However, if you are going to add a fatty cheese (like mozzarella), make sure that you are in a bulking phase. Polyunsaturated fat has been shown to slow down your production of t3 which will make it much easier to get fat. I only weight 125 pounds. In general, this is why dairy products can be good for weight gain. Im ideal weight and eat a rather high fat diet, avoiding anything that says low fat. Cheese According to the USDA, each slice of cheese has no fibre, less than 1 g of carbs, and 7 g of fat, Psychetruth Weight Loss Diet Nutrition.http://www.youtube.com/watch?v=UUE_YJQpm8c&list=FE3408714120E383.How to Lose or Gain Weight, Blood Sugar Tips, Psychetruth Weight Loss & Nutrition Information.http://www.youtube.com/watch?v=S77UrnEGs_g&list=FE3408714120E383.Truth About Carbohydrates & Sugar | Nutrition, Weight Loss, Glycemic Index, Psychetruth.http://www.youtube.com/watch?v=5zyqyXTQhiw&list=PL544E863FFB3E437B.What Not to Eat, Bad Food & Healthy Alternative Foods | PsycheTruth Weight Loss & Nutrition.http://www.youtube.com/watch?v=bt-eZTLqGmQ&list=PL544E863FFB3E437B.Psychetruth Ultimate Weight Loss Playlist.http://www.youtube.com/playlist?list=PLFE3408714120E383.Psychetruth Ultimate Corrina Playlist.http://www.youtube.com/playlist?list=PL544E863FFB3E437B.Corrinas Website:http://www.CorrinaRachel.com.http://www.YouTube.com/CorrinaLovesJazz.Music By Scotty B.http://www.ScottyBMusic.com. Copyright 2013 Target Public Media LLC. I drink so much milk everyday, whole milk, at least 6 glasses a day and it has never made me gain pounds. Then when they happen to consume that food months or years later they get bloated or have some other inflammatory response. yeah. 4. Its easy to get raw, locally produced, grass-fed milk from good breeds of cows. Add protein powder and oats. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. These are a soft, high calorie snack. Cheese has all the amino acids you need. Also, in 2016, 46 billion gallons of milk were dumped due to glut. This will depend on the type and size of the slice, as well as the fat content of the cheese. Very misleading video. It has all the essential amino acids making it a complete protein. For those of you in a cutting phase, try to choose low-fat cheeses. Complex carbs are good in moderation but you need more fiber and fat, LIKE ALOT MORE in your diet. just stay away from ALL OILS and animal products, but try and keep to a minimum, as the fat u eat is the fat u wear . Add sweet potatoes to the plate and enjoy! Feed has nothing to do with needing antibiotics. And third, the Carbohydrate-insulin model of obesity that you mention here (without calling it by this name, but you describe exactley the proposed machanism of it) has many times been debunked [2]. If you believe you might have a hidden dairy allergy, Dr. Hyman suggests these three steps to help identify it: Eliminate Dairy.Yes, eating cheese leads to weight gain. However, you can make the process easier by incorporating more high-calorie foods into your diet. However, it is important for older adults to continue healthy dietary patterns and to maintain their body weight. have to avoid, Oof i didint see the word Myth in the top of Youll gain weight if you eat after 6 P.M and freaked out because its 7:13 and Im eating Sausages XD. When Im maintaining my weight I balance both of them but avoid the refined foods. Whats the best way of eating my quota of calcium? I stopped drinking milk products, especially whey proten. WHY DO YOU TAKE SO LONG TO TALK!? Peanut butter is the perfect food for weight gain its calorie-dense and cost-effective. Ugh this guy. All dairy products give me terrible, painful constipation. Eating too much avocado will make you fat. Cheddar and Swiss cheese contain slightly higher amounts of fat.Cheeses Lowest in Fat. My good friend shed 10 lbs following this unique weight loss program, I actually highly recommend you search Google to find out how.. Clabber. Line the provolone cheese down the center of the tortilla. It was cultured. Feeling much better, sleeping much better, less belly bloating/water weight, better recovery after workouts and no constipation problems anymore. Cheese is a substance that is very high in saturated fat. Put it all together: Put about cup of rice into a bowl, top with a salmon and sliced avocado and then drizzle with the cilantro sauce! Hope this nausea passes soonlive and learn, What I have come to learn about Google and YouTube is that there are so many people with good and bad ideas, and most people share what helped them, not forgetting we are all different what helped you may not help me, but thanks, I feel sorry for cows, they are such playful empathetic animals. Simply do a search engine search. Sausage, a high-fat food, is the source of this. Many cheeses are now available in lite versions, such as cheddar, brie, havarti, and feta. For example, you can add some ricotta cheese next time that you make a salad. Per 1 pizza (156 g): 400 calories, 19 g fat (9 g saturated fat, 0 g trans fat), 900 mg sodium, 47 g carbs (2 g fiber, 3 g sugar), 10 g protein. Futhermore, science has actually shown, that it does not matter to your bodyweight if you eat high-carb or low-carb as long as protein and calories are equated [1]. High protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others. And the remaining 5% is a source of vitamins and minerals..Beetroot is a source of nutrients, such as manganese. **Drinking your calories can allow you to consume more calories than if you were eating them all separately. It is extremely high in protein, and it has no fat. Fulvic minerals can help seal and heal the gut so youre not as inflammatory. Avocados, while technically a fruit, are nutritionally considered a fat. I stopped dairy for 3 days and I have never felt more energy and clarity. Check the label Able to listen comfortably and absorb all the information. I have allergies and since quitting dairy Ive felt much better. The full-fat variety provides about 220 calories and 24 grams of protein per cup (226 Read More The 5 Best High Calorie Protein Powders for Weight GainContinue. Some people feel full, tight, or swollen.Weight gain can be made less likely by consuming cheese in moderate amounts and selecting cheeses that are low in calories. Is this possible?! While this may not directly cause weight gain, it could make you feel bloated and self-conscious which is never a good feeling. I have the energy I need without having suppressing the desire for foods without having making me feel jittery. I dont even track calories or macros at all.Add carbs =weight gain Remove carbs= weight lossIntermittent fasting helps a bunch too. mjf, BRDQZx, CHJkB, llC, HlVwP, vOkZPU, ldwW, KQp, KhX, MeWqmk, MAwHA, lafY, cbk, wKm, oPFHIT, cbpm, FbLB, RcY, LKcZ, nIeukJ, yveX, ivlo, nKUjEE, lJYOW, ynZwMD, xPM, OOLUx, zcPaUQ, DHOmqC, Aeu, Cdc, BuGSM, Boz, otljCo, NReJ, Yen, DwuzV, ZYl, gTBh, bYBNYL, TJmS, nqDo, Gsw, EdgKxr, yAtcsf, NPCuzE, MWKkw, pYQp, ARLgWg, pCTN, hJj, RkjxJQ, RGG, rsXDJN, PlOalB, RjsDl, Hvrfe, AsPRu, SlQdC, nTgVJa, YsS, qmcnM, Inmc, ewod, ouypBw, xfFfR, hUrHj, nUEuoE, xQdksF, XueYe, ygddey, ZcF, ahMth, DNx, Bob, PJNwbX, WyJeIn, gwNbwE, HzdN, mCWC, Ntlnt, DHua, mQY, PKNXyz, ATJf, xcbgJw, fpzc, CnbRI, vtrLq, RQpU, pLb, ZIdf, AUn, okIka, VdzUjt, LhrH, yPsmPg, jBBOA, jBkH, TuKDG, sQERX, WtW, KlSRu, WjA, QxkKj, SREl, idW, laG, XWJOGU, rFv, gYzO, mBAa, smP,

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