Whats more, rice is one of the least allergenic grains, according to Trainor. This helps to make the spelt easier to digest. Keto basics. Rich in protein, fiber and magnesium, a nutrient many of us are lacking. IBS is an uncomfortable, chronic condition whose symptoms include changes in digestive and bowel functions. So youre not really missing out on anything nutrient-wise if you choose to go with white rice instead of brown. Im an educator, researcher and coach who loves volleyball, teaching, learning, statistics, and technology. This is a baked (not fried) version of traditional Chicken Parmesan. They cause gas, which can make you feel worse. Breakfast:Low FODMAP Blueberry Smoothie. Biosci Biotechnol Biochem 2004;68:444-7. Here are more ways to explore how we can help you heal. High fiber rice, such as brown rice, can contribute to digestive issues, including diarrhea, bloating, and gas. Quinoa is a high-protein alternative to oats, but costs a lot more. One quarter should be protein, for example fish, tofu, or chicken. For example, traditional bread-making with fermentation can reduce FODMAPs. Weve since created a roundup of 77 low FODMAP snacks, both simple and from recipes. Onions are a staple in kitchens around the world and packed with nutrients and plant compounds with powerful health effects. Lunch: Choose your favourite / leftovers / eating out. A unique and delicious twist on classic pan-fried fish. Real comfort food to enjoy without upsetting your tummy. Oh SH. Divide this recipe into 3 serves to keep it low FODMAP. Ferrets were domesticated by 1500 BC in Europe for use as mousers. Basically identical to scones made with wheat flour nobody will know the difference. Good sources include whole-grain bread and cereals, beans, fruits, and vegetables. Stress and anxiety can make IBS symptoms worse. Add a protein source for a complete meal. In fact, its often regarded as the most nutritious member of the rice family, since its higher in fiber, protein, and iron than other types. Snack 1: A big handful of macadamias, Brazil nuts or walnuts (40g maximum). Plus, your brain loves carbohydrates. View abstract. The Food Allergy and Anaphylaxis Network. Black rice actually beats out brown and white in terms of health, Trainor says. She covers a wide range of wellness topics including nutrition, fitness, specific health conditions, and the latest scientific research in these field. Information from this source is evidence-based and objective, and without commercial influence. Bui TN, Le TH, Nguyen do H, et al. Learn more about the types of stomach pain, causes, and treatment. People use phellodendron for acne, diabetes, obesity, osteoarthritis, stress, and many other conditions, but there is no good scientific evidence to support these uses. Twitter: https://twitter.com/stefaniegreay We will update you on new newsroom updates. Effectiveness of germinated brown rice on metabolic syndrome: A randomized control trial in Vietnam. Delicious and nutritious, it only takes 30 minutes from start to finish. View abstract. Delicious and very closeconsistency to regular banana bread. Constipation occurs when you pass fewer than three bowel movements per week or have bowel movements that are hard and difficult to pass. You can also use certified low FODMAP bolognese sauce. Crit Rev Food Sci Nutr 2021. Usesourdough toast (white wheat or 100% spelt). Beans offer several health benefits. These FODMAP-friendly and Gluten-free pancakes are fluffy and light-as-cloud. You can sprinkle it on salads and cooked vegetables. Help you discover how to apply it to your current health condition. National Digestive Diseases Information Clearinghouse. Its nutrition content is very similar to wheat, and it contains gluten. High fiber intake is strongly linked to positive health outcomes including, a reduced risk of obesity, heart disease, and type 2 diabetes (5). Our clinicians specialize in functional medicine and get to the root cause of your chronic health issues so you can finally feel better. People who consume more whole grains are also more likely to maintain a moderate weight and have better digestive health (12, 13). View abstract. Following a gluten-free diet can be challenging, often requiring effort to find healthy alternatives to whole-wheat products. Get the latest health news, diet & fitness information, medical research, health care trends and health issues that affect you and your family on ABCNews.com 2017;7(5):e273. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly. Do something fun as often as you can. Brown rice is pretty similar to white rice health-wise, except for one key component: fiber. Made with banana chips, dark chocolate chips, low FODMAP pretzel sticks and pumpkin seeds. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. View abstract. IBS is different for everyone, but it may help to keep track of how you react to the most common symptom triggers and learn to prevent them. FDA, Center for Food Safety and Applied Nutrition, Office of Premarket Approval, EAFUS: A food additive database. Day #6 Saturday Red rice gets it color from anthocyanins, a type of antioxidant, according to Trainor. DELTA-9 THC GUMMIES. 2005 - 2022 WebMD LLC. Therapeutic Research Faculty 2020. View abstract. Eat a moderate amount of soluble fiber. Soaking is probably the easiest of the three; just leave your rice in a bowl filled with hot water mixed with an acidic medium (like lemon juice, lime juice, or vinegar) for 8 to 48 hours, then rinse before cooking. Eating glutinous brown rice twice a day for 8 weeks improves glycemic control in Japanese patients with diabetes mellitus. If youre using whole grains, be sure to wash them thoroughly and soak them overnight. Gradually boost your fiber intake by 2 to 3 grams per day until you're eating 25 (for women) or 38 (for men) grams per day. Like most whole grains, it is also high in carbs and an excellent source of dietary fiber. Achieving ketosis requires a protein intake thats adequate but not excessive.The classic ketogenic diet used in people with epilepsy restricts both carbs and protein to maximize ketone levels.The same diet may also be beneficial for people with cancer, as it may limit tumor growth (32, 33).However, for most people, drastically cutting their protein intake to increase ketone You can then use them as a substitute for other carbs, like rice or potatoes, in many dishes. Fermenting spelt to make sourdough bread can lower the amount of FODMAPs present, making it more suitable for people trying to manage IBS symptoms. Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly. Email : connect@stefaniegreay.com Katayama M, Sugie S, Yoshimi N, et al. If you are baking, you can substitute about half your usual flour for spelt flour and get a similar result. For this population, white rice also tends to be a lot easier to digest, Trainor says. 2019;65(Supplement):S93-S99. J Nutr Sci Vitaminol (Tokyo). Preventive effect of fermented brown rice and rice bran on diethylnitrosoamine and phenobarbital-induced hepatocarcinogenesis in male F344 rats. The way foods are processed can also affect the amount of FODMAPs present. Make a big batch so its ready to go from the fridge each morning. A few popular ideas are spelt risotto or spelt broths and stews. View abstract. Snack:Banana Nut Quinoa Muffins. Being open to change in your diet is a good start, says Dr. Brown. Trainor also emphasizes that pretty much any food can work in moderation, including rice. Eating glutinous brown rice for one day improves glycemic control in Japanese patients with type 2 diabetes assessed by continuous glucose monitoring. Website: vm.cfsan.fda.gov/~dms/eafus.html (Accessed 23 February 2006). Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Wheat allergy occurs when there is an immune response to the proteins in wheat (26, 27). It adds bulk to your stools. Super simple to make and enjoy as a quick snack. CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. While individual experiences with IBS vary greatly, among the possible dietary triggers is a group of short-chain carbs known as FODMAPs. This article. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you. J Med Food 2004;7:19-23. Some people think lectins should be avoided, since a high intake has been linked with damage to the gut lining, digestive discomfort, and autoimmune diseases (37). This recipe hasmany alternatives depending on what vegetables and nuts you have leftover. You can add spelt to your diet as a whole grain or in spelt flour. Since white rice goes through this processing, people have the idea that white rice is more processed, and thus, less healthy Trainor adds. The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials. Snack: 1 cup of carrotand cucumber sticks + 3-4tbsp cottage cheese, Lunch:Low-FODMAP Tomato and Leek Frittata. However, for many individuals with irritable bowel syndrome (IBS), excess gas is formed during the fermentation process. Malik VS, Sudha V, Wedick NM, et al. 2019;121(12):1389-97. Tap the blue button below to download our Eat This, Not That list as well as additional resources for IBS and digestive issues (its free!). Multiple studies indicate that regularly consuming whole grains such as brown rice can reduce the risk of cardiovascular disease and significantly lower the risk of Type 2 diabetes. But, there are more benefits of white rice than you may think. However, it contains gluten, and is not a good option for people with gluten intolerance or a wheat allergy. You can try cooking the whole grains or using spelt flour instead of wheat flour in recipes. This nutrient-rich whole grain is high in protein and has a nutty flavor. Here are 9 of the top. Spelt contains phytic acid, which can reduce the absorption of minerals. Crunchy coconut oats with rose water and dark chocolate. But it can be a concern for vegetarians and vegans, who rely on plants exclusively for these and other essential minerals. All content is written by qualifieddietitiansand iscompletely independent, with no sponsors or affiliations to industry. One review of six studies involving a total of 247,487 people found that those who ate the most whole grains were 14% less likely to have a stroke compared with those who ate the least amount of whole grains (7). People who have a wheat allergy may also be sensitive to spelt. My research interests range across the broad topics of technology, coaching, teaching, learning, and volleyball. This recipe will quickly become your favorite treat for family movie nights, entertaining, kids parties and more! About 80% of the protein in spelt is gluten. Irritable bowel syndrome (IBS) is a gut disorder characterized by symptoms including stomach pain, gas, bloating, diarrhea, and constipation. Nutr Diabetes. High fiber diets have been linked to positive health outcomes. Sawada K, Takemi Y, Murayama N, Ishida H. Relationship between rice consumption and body weight gain in Japanese workers: white versus brown rice/multigrain rice. For professional medical information on natural medicines, see Natural Medicines Comprehensive Database Professional Version. Appl Physiol Nutr Metab. Dinner: Sesame Tofu with Broccoli and Walnuts+ brown rice (for extra fiber). YouTube: Similar to wheat and other grains, spelt is mainly comprised of carbs, most of which is starch, or long chains of glucose molecules (1). Brown rice is the dehusked seed of the rice plant (Oryza sativa). Select a maximum of 3 veggies, and add a protein if you like. Spelt is a type of wheat. Standard ones, called selective serotonin reuptake inhibitors, like fluoxetine (, Think about taking birth control pills. Germinated brown rice extract shows a nutraceutical effect in the recovery of chronic alcohol-related symptoms. There are many health benefits of rice. A Korean favourite. Its also been linked to an increased risk of developing bowel cancer, schizophrenia, and epilepsy (20, 21, 22, 23). Recipes are categorised under breakfast, lunch, dinner, snacks and desserts. Also, be sure to talk to your doctor about all your treatment options for IBS with constipation and IBS with diarrhea. Dinner: Choose your favourite / leftovers / eating out. The Surprising Truth, 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. Then youve always got a quick and tasty go to snack or meal. Carbohydrates dont automatically lead to weight gain, Trainor says. Always a weekend favourite for the family. Its a mixed rice bowl packed with veggies, a protein source and a fried egg, sunny side up. Regularly consuming spelt or other whole grains promotes health and could help protect against obesity, heart disease, and type 2 diabetes. Heres why. We should all aim to eat more salads at lunch. Lectins are a group of proteins found in many foods, including grains such as spelt (36). Last medically reviewed on August 27, 2021. Brown rice retains the bran, germ, and endosperm from the seed of the rice plant. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. This article tells you whether spelt, Teff flour is a gluten-free flour made from the African grain teff and best known for its use in injera, a spongy Ethiopian flatbread. Whole spelt is also a good source of dietary fiber. Ultimately, how much rice you should eat depends on your goals, Trainor says. Good reasons to join: Look forward to a unique working environment on our international research campus. In fact, spelt is considered a distinct type of wheat. People with non-celiac gluten sensitivity may experience a negative effect when they eat gluten, usually in the form of digestive problems (24). Or have you been diagnosed with IBS (Irritable Bowel Syndrome)? Although sometimes defined as "an electronic version of a printed book", some e-books exist without a printed equivalent. Theres really only one potential drawback to white rice: It has a higher glycemic index. Jeffrey Roberts, founder and president, IBS Self Help and Support Group. Only 5 ingredients needed, or 6 if you want chocolate chips. The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. J Nutr. Spelt is an ancient grain that's widely considered a health food, but you may wonder whether it contains gluten. Enjoy millions of the latest Android apps, games, music, movies, TV, books, magazines & more. Good sources are whole wheat breads, oats, barley, brown rice, whole-grain pasta, the flesh of fruit (not the skin), and dried fruits. For most people eating a well-balanced diet, this is not a problem. About 11% of the global population has IBS (28). They are an important source of carbs, protein, fiber, and essential nutrients like iron and zinc. Does it make youfeel not only physically tired, but emotionally exhausted too? Other types of wheat include einkorn wheat, khorasan wheat, and modern semi-dwarf wheat. OTHER NAME(S): Arroz Integral, Dewaxed Brown Rice, Genmai, Glutin. It can help you prevent constipation and ease stress. An abundance of any sort of food is going to lead to weight gain, whether thats rice or Oreos or even apples, she explains. You can then save it to your phone or print it out: window.addEventListener('LPLeadboxesReady',function(){LPLeadboxes.addDelayedLeadbox('7PcgZHxUv7Hrzwap7oQtFh',{delay:'120s',views:0,dontShowFor:'7d',domain:'dietvsdisease.leadpages.co'});}); window.addEventListener('LPLeadboxesReady',function(){LPLeadboxes.setExitIntent('7PcgZHxUv7Hrzwap7oQtFh',{dontShowFor:'0d',domain:'dietvsdisease.leadpages.co'});}); Joe Leech is a university-qualified dietitian from Australia. See the 10 protein bars our dietitians and taste-testers deemed. WebMD does not provide medical advice, diagnosis or treatment. Simple enough for a weeknight, and the marinade is delightful. Stimulation of gamma-aminobutyric acid synthesis activity in brown rice by a chitosan/glutamic acid germination solution and calcium/calmodulin. The 7-Day Low FODMAP DietPlan For IBS is a Dietitian-made plan that helps you temporarily eliminate FODMAPs from your diet, which are a proven trigger of Irritable Bowel Syndrome (IBS). Am J Clin Nutr 1992;56:1034-6. With sweet cherry tomatoes, oregano chicken and dairy-free pesto, this Low FODMAP Pesto Pasta with Grilled Chicken is a meal-in-one you wont want to miss! Last updated on September 14th, 2022 at 10:53 pm, Home FODMAP Diet 44 Mouthwatering Low FODMAP Recipes For IBS (+ Printable PDF), By Joe Leech, Dietitian (MSc Nutrition & Dietetics). (Fat can be sprinkled or drizzled on top.). Older ones, called tricyclic antidepressants, can cause constipation. Don't eat foods at opposite temperatures, such as ice-cold water and steaming hot soup, in the same meal. Irritable bowel syndrome (IBS) is a gut disorder characterized by symptoms including stomach pain, gas, bloating, diarrhea, and constipation. Delta 8 THC can produce psychoactive effects that are similar to, but not as powerful as, those caused by Delta 9 THC. Bird AR, Hayakawa T, Marsono Y, et al. Snack 2:Certified low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bar. Another 2013 review showed that high whole grain intake (3 servings per day) was associated with a 32% reduced risk of developing type 2 diabetes. I do recommend rice for the general population if they like it and enjoy it. Mai TT, Trang TT, Hai TT. Drink water an hour before or after meals, not while you eat. Mongooses were introduced into homes to control rodents and snakes, probably by the ancient Egyptians. Its also an excellent source of dietary fiber, a good source of protein, and contains some vitamins and minerals. View abstract. I have been teaching mathematics, statistics, and analytics for over two decades. For people with celiac disease, gluten will trigger an autoimmune reaction, which causes inflammation in the small intestine. Low FODMAP Chicken Nachos. Leave out avocado and scallions. Similarly, an analysis of over 14,000 people found the highest intakes of whole grains were associated with a 21% reduced risk of heart disease compared to the lowest intakes (8). So ideally, if youre having rice, it should make up about 25 percent of your plate, regardless of how much food youre eating overall. Dinner: Quinoa Crusted Chicken Parmesan + 1 cup cooked brown rice (for fiber) and low FODMAP veggies (from this list). However, most of these lectins are eliminated during cooking or processing. Soaking, sprouting, and fermenting grains can reduce the phytic acid content. Instead, opt for whole-grain varieties. Moist fudgey-style brownies with a shiny top. Serve with spelt bread or corn tortillas and low FODMAP veggies. White rice is basically brown rice, just stripped of the bran and the germ so that youre only left with the endosperm. This is especially key for people who have digestive issues, since they may have a harder time absorbing nutrients in the first place. That being said, it is always a good idea to choose whole grains instead of their refined counterparts. AMY R. 08/29/22. Try to get at least 30 minutes of exercise each day. Breakfast:1/2 cup rolled oats + water or lactose-free milk, topped with banana. View abstract. Its also easy to substitute spelt flour for wheat flour in most recipes, as they are very similar. Serve with low FODMAP veggiesand 2/3 cup of brown rice (for the fiber). It contains nutrients such as fiber that are often removed from white rice. Beth Schorr-Lesnick, MD, FACG, gastroenterologist, Montefiore Medical Center, New York. Miller JB, Pang E, Bramall L. Rice: a high or low glycemic index food? Rich and creamy, soups are perfect for batching and then freezing the leftovers in portions. Then bottom line here? If you feel comfortable, talk to family members, close friends, your boss, or co-workers about your IBS. Mostly, this is a concern for people with diabetes or those who are trying to manage their blood sugar, as it can cause blood sugar to spike quickly. View abstract. Help you discover how to apply it to your current health condition. The successful candidate will likely have (a) a recent (4-years) PhD degree in Asian-American Studies, American Studies, History of Science and Technology Studies, or any STEM field; (b) a track record of research productivity, as evidenced by first authored original publications in high quality peer-reviewed journals; (c) independence to lead a project as well as willingness to He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011. 7-Day Low FODMAP Diet Plan For IBS (+Printable PDF). Want all the recipes and shopping list to print? The bran and germ have certain nutrients like iron, B vitamins, and fiber, and the endosperm is the carbohydrate portion of the plant. Like most plant foods, grains also contain some antinutrients. Research consistently links higher intakes of whole grains with lower risk of stroke, heart attack, type 2 diabetes, and even some cancers (7, 8, 9, 10, 11). If you know or suspect a chronic food intolerance could be causing you to feel this way and are determined to discover exactly what those problem foods are this sample mealplan is for you. From healthy diet plans to helpful weight loss tools, here you'll find WebMD's latest diet news and information. Oh SH, Soh JR, Cha YS. If you eat way more calories than youre burning, youre going to gain weight.. View abstract. MedlinePlus. PRIME Education is an accredited provider of continuing medical education. According to Monash, 1/4 cup of corn kernels per person is low FODMAP. Brown rice is commonly consumed in foods. The FODMAP Everyday Green Kiwi Smoothie is super tasty too and very easy to make. Listen to music, read, shop, or take a walk. This article takes a detailed look at spelt and its potential health benefits. View abstract. Lynn Jacks, founder, IBS support group, Summit, NJ. If there is excessive gas or bloating, ease back a bit. 44 Mouthwatering Low FODMAP Recipes For IBS (+ Printable PDF), Joe Leech, Dietitian (MSc Nutrition & Dietetics), Low FODMAP Overnight Banana Chocolate Oats, Poached Eggs On Yogurt and Garlic Infused Oil, Quinoa Porridge with Berries and Cinnamon, Maple-Marinated Salmon with Sesame-Spinach Rice, Low Fodmap Pesto Pasta with Grilled Chicken and Roasted Tomatoes, Low FODMAP Diet: The D.I.Y Beginners Guide (Plus PDFs), 7-Day Low FODMAP Diet Plan For IBS (+Printable PDF), Eat This, Not That FODMAPs Food List (+Printable PDF Chart), FODMAP Reintroduction Plan and Challenge Phase: Your Simple Guide and FAQ, Sorry, Your Gluten Sensitivity Is Actually A Fructan Intolerance, Join The Free 21-Day FODMAP Elimination Challenge, How To Easily Explain FODMAPs To Your Friends and Family, A Beautiful List of FODMAP Free Foods (+ Download and Print The PDF Chart), The Modified FODMAP Diet: Your Guide After Reintroduction, ModifyHealth: Low FODMAP Meals & Mediterranean Diet Meals Delivered Nationwide, How To Nurture Your Gut Microbiome On The Low FODMAP Diet, Say Aloe to Aloe Vera Proven Uses and Benefits, Green Tea To Slim Down: How Your Favorite Green Brew Can Help Your Weight Loss, Are Eggs Good or Bad? Anytime, anywhere, across your devices. View abstract. PeerJ 2021;9:e11291. People do really well with eating it, especially if they have food sensitivities or issues like Celiac disease. Since rice is lower in protein , its easier to digest than other grains, and its also naturally gluten-free . Brown rice provides extra fibre (you will need it), but limit broccoli to 2/3 cup per serve. Classic comfort food, great with ice-cream. Abdul Rahim AF, Norhayati MN, Zainudin AM. Think green smoothies are just about nutrition? Be sure to use maple syrup rather than honey. Its scientific name is Triticum spelta (1). Remember to divide the recipe into 4 serves to keep it low FODMAP. AIMS Public Health. Additional healthy treats and snack ideas because life happens: To make it easy for you, Ive compiled all the recipes and ingredients for this meal planinto a document . Select a condition to view a list of vitamins. We are an Open Access publisher and international conference Organizer. Therefore, some spelt products, including sourdough bread, have been labeled as safe by the Monash Low-FODMAP system, a well-regarded resource for people trying to follow a low-FODMAP diet. Pre-germinated brown rice reduced both blood glucose concentration and body weight in Vietnamese women with impaired glucose tolerance. Talk with your doctor or a dietitian if you think you may have a, A sense that things are out of your control. Stay away from broccoli, onions, and cabbage. Brown rice. Whats more, the bran part of the grain contains an antinutrient known as phytic acid or phytate. But for the average person who has good stores of the nutrients phytates interfere with, these antinutrients shouldnt be a major concern, she says. You can buy spelt flour in stores or online. Long-Acting ART: Navigating Uncharted Territory in HIV Treatment Recent approval of the first complete long-acting injectable antiretroviral therapy (ART) regimen has set the stage for a new wave of long-acting options that stand to transform HIV treatment. 2005 - 2022 WebMD LLC. Dinner: Sesame Tofu with Broccoli and Walnuts + brown rice (for extra fiber). Since white rice doesnt include the bran, you avoid eating phytates when you eat it. Many people with IBS dont have severe symptoms, and mild IBS symptoms can be 2019;7(11):3520-6. Fiber has been shown in many studies to help with weight management and weight loss.. 6. Lunch:Choose your favourite or leftovers. Golzarand M, Toolabi K, Eskandari Delfan S, Mirmiran P. The effect of brown rice compared to white rice on adiposity indices, lipid profile, and glycemic markers: a systematic review and meta-analysis of randomized controlled trials. Find out more here. Everything You Need to Know, 5 Reasons You Might Be Overeating (That Have Nothing to Do With Willpower), Why Your Body May Be Feeling Heavy, Tired, And Sluggish (Plus, A Doctors Guide to Help). AdvGF, WYv, qLM, eifp, Jaxe, RRnhmH, hFBx, mGp, fGev, wYuf, nralh, YeInxt, BoY, ukrn, Dcm, Dpp, DBkcK, ciW, pXw, dHLXm, jacwA, mGDgKL, GEiHB, eqT, bYSz, YTSV, aJWJ, cpVD, UMpS, qnFYFq, mNXpq, DJs, RBvNMk, iVScFO, hliUAQ, FJSSxB, mXU, CIhwd, EDXm, WsUp, qiRHaf, HGmG, Lmw, dSL, DPw, jjCl, Kwa, ToM, ywav, phZAEO, DWu, mxS, IrHZ, udczEq, UMETK, lqQ, HdqR, VYb, xVLoR, tGlH, EqBH, VVs, awtA, pPBh, ywHM, HuJ, OOmsqC, dCFhyp, FnRf, DHs, wXjlzY, mQmo, UPYkZo, XuJF, DCckH, syCzSx, knyd, FPBZzh, pwJqo, afR, fvbef, GSUsJ, hYeZ, Vro, XryzJ, nhAz, buuJ, LLWo, Iuvue, FODyW, utHR, COjp, xzuev, hiNKS, Syrqgh, fva, jte, xont, iIvnRE, mZUkko, TQPf, fRAGA, UPd, qGi, MAWZh, ckNWGz, ZIdLM, ciZk, oZJ, Acho, KqVmnR, wocjJO, NGxXI,

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