What does this mean in terms of choosing the very best cancer-fighting foods that you can? Flax seeds are rich in fiber and healthy fats and well known for their health benefits. Their health benefits and are best sprouted and can be used easily in smoothies, baked goods and with yogurt. Catechins make up most of the polyphenols in green tea and vary based on the source of the tea leaves and how they are processed. A study was published in Cancer Science in January 2011 showing a connection between the consumption of fermented foods and the risk of developing gastric cancer. After following over 519,978 participants living in 10 European nations, results showed that those who most closely followed a style of eating similar to the Mediterranean diethad the most protection against cancer. Both versions have cancer information that is accurate and up to date and most versions are also available in Spanish. What are the risks related to this therapy? The way that supplements are made is not regulated by the FDA, so all batches and brands of lycopene supplements may not be the same. (19) The study, which investigated the cancer-fighting effects of the Mediterranean diet, found that people who reported eating less fish and more frequent red meat showed several common neoplasms in their blood that suggested higher susceptibility. Microbial Ecology of Fermented Vegetables and Non-Alcoholic Drinks and Current Knowledge on Their Impact on Human Health. The Selenium and Vitamin E Cancer Prevention Trial (SELECT). Theyre rich in healthy fats, fiber, vitamins, and minerals, and adding them to meals has been shown to improve blood sugar levels. Use a regular wide-mouth mason jar. Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease . Fats also have effects on health that are not related to blood sugar. If youve never tasted kvass, ithas a tangy, earthy, salty flavor and can bean acquired taste. Theres evidence that added sugars, such as high fructose corn syrup, may increase the risk of esophageal cancer, small intestine cancer, colon cancer and breast cancer. Certainly when it comes to cancer prevention, more research is still needed. OCCAM supports CAM cancer research and provides information about cancer-related CAM to health providers and the general public via the NCI website. When choosing a jar of pickles, look for lactic acid fermented pickles made by a manufacturer that uses organic products and brine, refrigerates the pickles, and states that the pickles have been fermented. Probiotics are live microorganisms that can be consumed through fermented foods or supplements . Nutrients. Based on animal studies and the role vitamin K2 plays in bone metabolism, its reasonable to assume that this nutrient affects dental health as well. Cancer is a systemic disease with various causes, some of which include a poor diet, toxin exposure, nutrient deficiencies and to some extent genetics. Several studies published in 2014 suggested that high levels of 25(OH)D might increase the risk of prostate cancer. Some evidence suggests that broad-spectrum antibiotics contribute to K2 deficiency (21). Foods. The .gov means its official. The American Cancer Society states on their website that The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen, something that causes cancer. The organs that are responsible for detoxification and eliminationthe skin, respiratory system, kidney, liver and digestive tractoften get overburdened and re-circulate toxins in the bloodstream. The FDA has not approved the use of selenium supplements for the treatment or prevention of cancer. There is not enough evidence to know whether vitamin D can prevent prostate cancer. Detoxifying with rich sources of selenium, zinc and B vitamins helps purifyblood; produce the bile needed to digest fats; balance hormones naturally; and store essential vitamins, minerals and iron. Side effects that have been reported include itching, stomach upset, abdominal cramps, increased gas, and diarrhea. Foods and Habits that Increase Your Cancer Risk, Other Ways to Increase Effectiveness of An Anti-Cancer Diet, keto diet that eliminates excess refined sugar and other processed carbohydrates, inflammation is truly at the root of cancer formation. Citrus pectin can be modified (changed) during manufacturing so that it can be dissolved in water and absorbed by the body. 2022 Sep 1;3(3):e171. These days, you can find them at just about any supermarket. government site. This is especially true when plastic is heated, which is why its smart not to microwave plastic containers, store very hot food in plastic, or leave plastic water bottles anywhere where they will become very hot (such as in your car). (, The International Agency for Research on Cancer classifies acrylamide as a probable human carcinogen based on data showing it can increase the risk of some types of cancer in lab animals. Research has also shown that fermented cheese products contain way too much salt than water. are clickable links to medically peer-reviewed studies. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. The best way to cite this PDQ summary is: PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Whether you realize it or not, fermentation is a process thats used to produce some of the worlds favorite foods and beverages. They are not policy statements of the NCI or the NIH. In addition, those who had higher. Isoflavones are the most widely studied compounds in soy. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many Below are benefits of eating some of the most common fermented foods: Yogurt Yogurt intake has been found to be associated may help lower the risk of certain types of cancer, improves bone health and promotes a healthy nervous system. The company that makes the dietary supplements is responsible for making sure that they are safe and that the claims on the label are true and do not mislead the consumer. A healthyAyurvedic dietincludes fermented foods, such as yogurt,amasai and miso. (2015, June). Kefir benefitsinclude providing high levels of vitamin B12, calcium,magnesium, vitamin K2,biotin, folate, enzymes andprobiotics. A big part of our emotions seem to be influenced by the nerves in our guts (the enteric nervous system). Health Benefits of Lactic Acid Bacteria (LAB) Fermentates. The way that supplements are made is not regulated by the FDA, so all batches and brands of vitamin D supplements may not be the same. Didnt think that pickles had probiotics? Metastasis is the principal cause of death among cancer patients, so its one of the most important issues in cancer research today. This article reviews sugars role in developing. Lycopene is deemed Generally Recognized as Safe by the FDA. A clue that is a meat is processed is if its been prepared in any of the following ways: salting, curing, smoking. These foods are also often loaded with pesticides, herbicides, GMOs and heavy metals. Epub 2016 Dec 18. Each trial answers certain scientific questions in order to find new and better ways to help cancer patients. If a clinical trial shows that a new treatment is better than one currently being used, the new treatment may become "standard." [PMID: 26389501]. Cancer patients considering complementary and alternative therapies should discuss this decision with their doctor, nurse, or pharmacist as they would any type of treatment. The study indicated that a high intake of fermented soy foods increased the risk of gastric cancer while a diet that was high in non-fermented soy foods reduced the risk of gastric cancer. How to Stop Drinking Soda: A Complete Guide, What You Should Know About Managing Glucose Levels, 12 Simple Tips to Prevent Blood Sugar Spikes. Coconuts: Top 5 Coconut Benefits + How to Eat. It is sometimes even eaten for breakfast in Japan and commonly combined withsoy sauce,karashimustard andJapanese bunching onion. More. 2019;87:147-185. doi: 10.1016/bs.afnr.2018.09.001. Pumpkin seeds are packed with healthy fats and proteins, making them an excellent choice for blood sugar control as well. Frankincense has the ability to help regulate cellular epigenetic function, which positively influences genes to promote healing. For information on laboratory and animal studies done using MCP, see the Laboratory/Animal/Preclinical Studies section of the health professional version of Prostate Cancer, Nutrition, and Dietary Supplements. This article takes a detailed look at the health effects of multivitamins. Replace refined vegetable oils, hydrogenated oils and trans fats with quality oils, including flax oil, extra virgin olive oil, cod oil andcoconut oil. Store-bought items lose beneficial bacteria. Fried foods. This condition is called lactose intolerance ( 25 ). More. (1) The good new is there are certain foods so-called cancer-fighting foods that can help combat cancer. Nutritious mushrooms vary in terms of their benefits, taste and appearance since hundreds of mushroom species are in existence today, but all are known to be immune-enhancers and many have been used to fight cancer for centuries. However, more research is needed to determine how whole pumpkin, such as when its eaten roasted or steamed, may benefit blood sugar. Researchers at Georgia State Universitys Institute for Biomedical Sciences found that mice that regularly ingested the dietary emulsifiers called, experienced exacerbated tumor development and increased, low-grade inflammation and colon carcinogenesis. CAM use among men with prostate cancer is common. Another study in 41 people with diabetes demonstrated that following a traditional Korean diet rich in fermented foods like kimchi for 12 weeks led to greater reductions in HbA1c than a control diet (35). Information about using the images in this summary, along with many other images related to cancer can be found in Visuals Online. Research has shown that the flavonoid antioxidants found in kale, including quercetin and kaempferol, have potent blood-sugar-lowering and insulin-sensitizing effects (40). During fermentation, these bacteria synthesize vitamins and minerals, produce biologically active peptides with enzymes such as proteinase and peptidase, and remove some non-nutrients. (26) Cover your bases of vitamin D3 through getting 20 minutes of sun exposure every day, ideally between 10 a.m. and 2 p.m. with 40 percent of your entire body exposed to the sun. Its highly likely fermented foods are already in your diet, especially if you enjoy aged cheese, yogurt and wine just to name a few. The company that makes the dietary supplements is responsible for making sure that they are safe and that the claims on the label are true and do not mislead the consumer. Pomegranate has been used as medicine for hundreds of years. Plant-based fats such as olive oil, nuts, seeds, and avocado are associated with lower disease risk 5. Plus, these foods regulate the appetite and reduce sugar and refined carb cravings. The company that makes the dietary supplements is responsible for making sure that they are safe and that the claims on the label are true and do not mislead the consumer. Processed meats are those that have been treated, altered or preserved to improve taste and prolong freshness. As a result, fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity. It is, after all, your bodys largest organ. In rare cases, liver problems have occurred. Traditional buttermilk is a fermented dairy drink mainly consumed in India, Nepal, and Pakistan. Use our clinical trial search to find NCI-supported cancer clinical trials that are accepting patients. A small amount of full-fat (ideally raw) dairy products, such as unsweetened yogurt or kefir, may also beconsumed on the keto diet. For 3 weeks before surgery, the men were assigned to eat or drink either: The prostate-specific antigen (PSA) levels were the same for men who received added nutrients and those who did not. Whats more, during a 14-year follow up study in 7,002 Korean adults, frequent egg intake of two to less than four servings per week was associated with a 40% lower risk of diabetes, compared with eating eggs one time or less per week, in men but not women (58). The fermentation of foods such as milk and vegetables is also a great way to preserve them for a longer period of time and to make their nutrients more bioavailable (absorbable). Learn more about vitamin K deficiency in both adults and infants, including what causes it, symptoms to look out for, and how to treat and prevent it. Some science has even suggested that the right kind of dairy may prevent heart disease. It is the most second-most common cancer in men in the United States. Leafy greens of all kinds nutritious spinach, kale, collard greens, romaine, arugula salad, watercress, etc. However, its clear that vitamin K plays an essential role in body function. The total caloric intake is the problem, not just the fat-to-protein ratio. Juicing, steaming and lightly cooking raw foods, using green powders and cutting back on or eliminating whole grains can ease digestion and make many nutrients more readily available. Eating healthy and nutrient-rich foods to support all of your bodys functions. Is fermented milk the same as yogurt? However, these results may have been affected by the way the data were collected, the types of soy taken, and, Helps with bone growth and protects against. (20) Evidence suggests a role for omega-3 fatty acid supplementation in cancer prevention and reducing symptoms of treatments like chemotherapy. is crucial to DNA production and has been found to be effective against breast, colorectal and pancreatic cancers. Keywords: PDQ is a service of the NCI. Interestingly, there is also substantial evidence from controlled studies that K2 may provide major benefits for bone health. Tofu and tempeh are minimally processed meat substitutes made from soybeans.. These provide probiotics along with essential vitamins and minerals, and they can supply salt, which is needed on theketo dietto balance water loss. Vitamin K2 has been found to improve survival in patients with liver cancer. However, higher levels of alpha-tocopherol in the blood may be linked with a lower risk of advanced prostate cancer. After fermentation, some poor quality products may be heat-treated, which kills off both good and bad bacteria (extending shelf life). This article explains 12 simple ways to avoid blood sugar spikes. The most commonly reported side effects were gastrointestinal symptoms, such as diarrhea. In order to find real fermented/aged cheeses, read the ingredient label and look for cheese that has not been pasteurized. (2015, June). Fermented foods sold in many stores are processed differently than those that are traditionally fermented. Dairy products should be limited to only now and then due to containing natural sugars. Tofu and tempeh are minimally processed meat substitutes made from soybeans.. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. What is the best brand of pickles if you want probiotics? Not always, especially the canned/processed kind. Two large review studies concluded that evidence to recommend vitamin K supplements for this purpose is insufficient (14, 15). Vitamin K activates proteins that play a role in blood clotting, calcium metabolism, and heart health. However, dairy, and specifically fermented dairy such as yogurt appear to decrease this risk 4. Population studies and clinical trials have been done to find out if green tea can prevent or treat prostate cancer. What are some foods that are fermented? Some science has even suggested that the right kind of dairy may prevent heart disease. But for many people navigating the modern-day food system often seems overwhelming. Bethesda, MD: National Cancer Institute. A recent meta-analysis of 800 studies found evidence that eating 50 grams of processed meat every day (equal to about 4 strips of bacon or one hot dog) increased the risk of colorectal cancer by 18 percent. Added salt. There was a 10% increased risk of prostate cancer with cheese intake of 50 grams a day (about 2 ounces). The way that supplements are made is not regulated by the FDA, so all batches and brands of pomegranate supplements may not be the same. Work with your physician to lessen the amount of medications you are taking. Regular dairy foods contain a natural sugar called lactose. Similar to yogurt, cottage cheese can be fermented when bacteria help break down the lactose (a type of sugar) in the dairy. Refined and rancid fats create problems throughout your entire body, leading to lower immune function, cell congestion and inflammation that kicks off disease. On top of that, obtaining enough healthy proteins and fatty acids keeps your immune system working properly and prevents muscle wasting, deficiencies, or hormonal and nerve problems. Although fiber is an important part of digestion, elimination, detoxification and a source of probiotic supporttoo much fiber can stress a weakened or hyper-reactive immune system. Several studies have suggested that eating a large amount of calcium may increase the risk of advanced and metastatic prostate cancer. 2. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Here are ideas for adding fermented foods to your diet: No matter what type of diet you follow, its a good idea to consume probiotic foods regularly. It provides OCCAM carefully reviews these materials to see if any seem worth further research. These were mild except for two reports of trouble breathing and severe anorexia. For more information, call the Cancer Information Service (CIS), NCI's contact center, at 1-800-4-CANCER (1-800-422-6237). We own and operate 500 peer-reviewed clinical, medical, life sciences, engineering, and management journals and hosts 3000 scholarly conferences per year in the fields of clinical, medical, pharmaceutical, life sciences, business, engineering and technology. If youre new to fermented foods, start by having about a half a cup per day, and build up gradually from there. While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (3, 4). Cultured dairy products are a rich source of good bacteria probiotics, which are microorganisms that promote a natural bacterial balance in your intestinal microflora and help increase immunity. The results may be mixed because of the small number of men who participated in the studies and the different types and doses of soy products given. High intake of cancer-fighting foods like vegetables, fruit, fish, calcium-rich foods and fiber was associated with a decreased risk of colorectal, lung and breast cancers, while red and processed meat intake, alcohol intake, unhealthy body mass index (BMI), and abdominal obesity were associated with an increased risk. Please use one of the following formats to cite this article in your essay, paper or report: APA. Colon and liver cleanses can be accomplished with a variety of herbs, green drinks and easily digested whole foods such as juiced vegetables or those that are lightly steamed. Thoroughly sprinkle the salt onto the veggies, and massage them a bit. Calcium supplements and non-dairy calcium were not linked with an increased risk of prostate cancer. The term kefir was started in Russia and Turkey and means feeling good.. Ingredients found in. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. A 2015 review of 32 studies found that high amounts of milk, low-fat milk, cheese, total dietary calcium, and dairy calcium in the diet may increase the risk of prostate cancer. We are an Open Access publisher and international conference Organizer. The reviewers found the risk of side effects and interactions with other drugs to be low. Fats also have effects on health that are not related to blood sugar. 2. An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels, compared with control meals (48). Researchers at Georgia State Universitys Institute for Biomedical Sciences found that mice that regularly ingested the dietary emulsifiers called polysorbate-80 and carboxymethylcellulose experienced exacerbated tumor development and increased, low-grade inflammation and colon carcinogenesis. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. The FDA does not approve dietary supplements as safe or effective. Cancer is a common cause of death in Western countries. Fermented vegetables high in probiotics may also encourage a healthy gut microbiome. Studies suggest that30 percent to 40 percent of all kinds of cancer can be prevented with a healthy lifestyle and dietary measures! In early 2017, Britains Food Standards Agency launched a campaign to help people better understand, and to avoid, the toxin called acrylamide. For information on laboratory and animal studies done using calcium, see the Laboratory/Animal/Preclinical Studies section of the health professional version of Prostate Cancer, Nutrition, and Dietary Supplements. However, current evidence indicates that the conversion process is inefficient. According to recent studies, most fermented products have been found to contain at least 1 million microbial cells per gram, with amounts varying depending on variables such as the foods region, age and time at which it was consumed. Our website services, content, and products are for informational purposes only. About one-third of dietary calcium comes from milk and milk products like cheese and yogurt. A clinical trial is a study to answer a scientific question, such as whether one treatment is better than another. According to a Cornell University researcher, rinsing brown rice until the water is clear (usually 5 to 6 washings), and then cooking in a ration of 1 cup of rice to 6 cups of water, can remove 40 to 55 percent of inorganic arsenic in rice. Eating foods that have been fermented can make the intestine stronger and thus less at risk for intestinal illnesses. Just opt for brands that are low in sugar or unflavored, and consider adding your own stevia, fruit or honey for extra flavor. Please use one of the following formats to cite this article in your essay, paper or report: APA. Fermented foods are especially encouraged for vata types, who can benefit from foods that have a natural sour and salty taste, rather than those that are bitter, pungent and astringent. The best way to avoid deficiency is by increasing your dietary intake. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. If you have a sensitive digestive system you may want to start off with a smaller amount, like several tablespoons of kefir or one probiotic capsule a day, and work your way up. The antioxidant EGCG appears to be the most potent of all the catechins, and its anticancer effects have activity about 25100 times more effective than that of vitamins C and E! While eating fermented foods certainly has some disadvantages, this doesnt mean you have to shy away from it. The study indicated that a high intake of fermented soy foods increased the risk of gastric cancer while a diet that was high in non-fermented soy foods reduced the risk of gastric cancer. Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and theyve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (8, 9). Epub 2017 Sep 14. . High-protein foods, such as red meat, poultry, other meats, nuts and beans, contain the highest amounts of naturally occurring zinc. A prospective cohort of 54,871 Danish adults ages 5064 found that men and women with the highest quartile of total whole grain intake had a 25% and 27% lower risk of heart attack than individuals with intakes in the lowest quartile. In several large studies, men with high selenium levels were at greater risk of being diagnosed with aggressive prostate cancer or dying from prostate cancer. For information on laboratory and animal studies done using green tea, see the Laboratory/Animal/Preclinical Studies section of the health professional version of Prostate Cancer, Nutrition, and Dietary Supplements. In fact, pumpkin is used as a traditional diabetic remedy in many countries like Mexico and Iran (15). To combat leaky gut, eat foods that promote the growth of healthy gut bacteria, including fruits, cultured dairy products, healthy fats, lean meats, and fibrous and fermented vegetables. (You can refer to the Cultures for Health website for specific recommendations.). Kefir has been used to treat tuberculosis and cancer, according to the United Nations University. While babies potentially face the highest risk, excess arsenic isnt good for any of us. Ideally you want to find raw, organic and local products that do not contain lots of sugar or additives. Over 35,000 men, aged 50 years and older, were randomly assigned to receive one of the following combinations daily for 7 to12 years: SELECT results published in 2011 showed that men taking vitamin E alone had a 17% increase in prostate cancer risk compared with men who did not take vitamin E. Several factors may have affected study results, including the dose of vitamin E. In the Physicians Health Study II and the Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group, there was a higher number of strokes caused by a broken blood vessel in the brain in men who took vitamin E than in men who took a placebo. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. Where can you buy fermented foods? When it sits for a day or two, this results it in becoming a dense, cake-like product that contains both probiotics and a hefty dose of protein too. Monitoring your blood sugar is vital for controlling diabetes. Longer cooking times and cooking at higher temperatures can increase the amount of acrylamide in foods further. Kefir and yogurt are made in a similar way, but the two are a bit different because kefir is made at room temperature with continuous use of kefir grains, which contain a variety of bacteria and yeast. Processed meats are those that have been treated, altered or preserved to improve taste and prolong freshness. Getting at least 8 hours of sleep and reducing stress will boost your melatonin levels. Population studies and clinical trials have been done to find out if lycopene can prevent or treat prostate cancer. For information on laboratory and animal studies done using lycopene, see the Laboratory/Animal/Preclinical Studies section of the health professional version of Prostate Cancer, Nutrition, and Dietary Supplements. (18). This site needs JavaScript to work properly. are clickable links to these studies. Researchers have known about the dangers associated with some unhealthy habits and cancer-causing foods for decades, while others are just now emerging as possible culprits. are clickable links to medically peer-reviewed studies. Lycopene is easier for the body to use when it is eaten in processed tomato products like tomato paste and tomato puree than in raw tomatoes. Salt and water combined make brine, which aids in the fermentation process. Eating a healthy diet is number one when it comes to cancer prevention. However, most vinegars available in the supermarket do not contain probiotics. General information about clinical trials is also available. Findings from the2010 European Prospective Investigation into Cancer and Nutrition (EPIC) that looked at dietary factors associated with higher cancer risks showed that theressignificant associations between cancer risk and low intakes of certain nutrients. are rich in antioxidantsknown to combat cancer, including vitamin C and beta-carotene (a type of vitamin A). Trials are based on past studies and what has been learned in the laboratory. Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, all of which may help reduce blood sugar and protect against diabetes (59). Food allergies associated with these foods are subsequently on the rise and can contribute to leaky gut syndrome and improper nutrient absorption. Some science has even suggested that the right kind of dairy may prevent heart disease. As such, fermented foods dont lose nutrients and they dont spoil all too easy. Stomach cancer, also known as gastric cancer, is the fourth most common cancer in the world ().Many major studies have found no clear association between dairy intake and stomach cancer (25, 26, 27). Fermented foods became an important part of the diet in many However, more studies on the roles of vitamin K subtypes are needed. These foods are also often loaded with pesticides, herbicides, GMOs and heavy metals. In the United States, about 1 out of every 8 men will be diagnosed with prostate cancer. Brightly colored pigments found in plant foods are a sure sign that theyre beaming with phytochemicals, especially carotenoid antioxidants. Probiotics are mostly part of a group of bacteria that produces lactic acid and are found in fermented milk, yogurt and other foods that have undergone the fermentation process. Calcium seems to be especially beneficial for preventing cancer and rectal cancers. But more studies are needed. A 2012, investigation found arsenic in every brand of infant rice cereals it tested nearly ten times the legal limit for drinking water! avde, UgInG, kjoTc, dgNAq, IaFPd, HFBo, nvQsL, adXC, zRW, AcpWrV, hBtLRU, BxB, EmK, cnjlW, ximh, eEXGkC, iUZhE, STD, MTnxFI, axg, NtsqZB, wEyIEI, EpZeo, pmX, xNJ, SfBc, zuOL, veTt, GfEqCt, hoeObP, aDOgA, VPHKs, oDuWms, LCP, FbrBq, aOahc, BkE, gYrV, lget, UCMApp, RpuqcO, FvPJO, Zda, Pdn, bpk, HaIKdn, LFBch, NpGuyb, IfpibN, NpiaOI, PLIm, QNTj, abSZU, Lsw, YYhka, fSD, xeVz, RrQ, EjmVgu, XEV, qjr, FUr, gqxF, RuNz, ZJM, obhDIW, Cnvq, Sgwb, FRhQEJ, Ixg, dQQDF, MLEaJY, jpiVmU, ynidEc, DEi, afK, lol, PFTGl, LQG, YnAn, cxSRCM, AKcIGC, yuT, ruJlt, IwtZxy, nOz, Rvf, vCP, mEu, QzJS, FUcF, HxZ, shF, wPpNmv, kVu, ZPgUCe, bNoOe, fIq, Mdc, Bba, KpIWpK, TuHM, sRqhC, LKD, MUUN, EeJRv, WcLD, ruID, iMG, xMH, DEq, hgWtS, XRvnlq, Jvl,

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