Younger toddlers may have a hard time chewing them, so keep that in mind. Your doctor will likely ask you to track your intake so she can get an idea of how much vitamin K you consume. This is the perfect formula for a simple smoothie that's a hit every time. This recipe uses fresh salmon and umeboshi or salted plum as the stuffing for onigiri but you swap it with chicken, shrimp, or all kinds of vegetables. WebAbout Our Coalition. From the usual suspects, such as ramen, sushi, and tempura, to Japanese curries and meals-in-a-bowl, here are a few Japanese recipes that you can easily add to your weekly meals. If not Meyer lemons, Ryu recommends going with a half-and-half mixture of juices from lemons and mandarin oranges or a mix of lemon and lime juices. The Buckhorn Exchange is a true Wild West holdout and one of America's oldest restaurants, with an Old West feel thanks to its antique bar, wooden fixtures, 575-piece taxidermy collection, 125-piece gun collection and a menu that reflects that good ol' American desire to eat some red meat.For those who really want to celebrate being on Let them cool and then enjoy. Cottage cheese is tangy, so topping a bowl off with a variety of berries (e.g., sliced strawberries, blueberries, blackberries) adds just enough sweetness, plus fiber and antioxidants that have cancer-protective properties. This includes Cascadian Farms and Seapoint Farms (which I think is the most common organic edamame in the US). They even get a little sweet as they roast! WebThis 10-minute indoor cardio and walking challenge will ease holiday stress. Similar to onigiri in that it's a handheld dish, Spam musubi is typically served at breakfast or as a snack. And the rainbow of vegetables are brimming with fiber, vitamins, and antioxidants, too. Easy Spinach Pesto: This Spinach Pesto is one of our go-to sauces. It may be because there's a certain misconception about Japanese cuisine that makes it seem intricate, complex, and way too complicated to make at home. "Because this nutrient-dense balanced meal also happens to be lower in calories, it is likely you will also see weight loss," she revealed. They can be hard to chew for kids under 3, so keep that in mind. This meal is full of them! But it turns out, the cuisine's intricacy comes from its simplicity (perKobe Teppanyaki). Natto, a fermented soybean product, is very high in vitamin K, with 850 micrograms, or 1,062 percent of the daily value (DV) per 3 ounces, according to the National Institutes of Health. This one here is great for smoothies, sauces, and dips. Your dog will be okay if he eats edamame, but that is if he doesnt overeat. Unsalted sliced almonds add a great crunch and an additional source of plant protein. By making it at home yourself, you'll be able to control the calories while still getting a nice, heaping 1/4-cup portion. The key is to distribute protein throughout the day and to focus on the type of protein sources you eat. Compared to refined grains, whole grains such as bulgur are associated with a reduced blood sugar response and lower insulin levels. This time I added frozen edamame and shredded carrots. A MESSAGE FROM QUALCOMM Every great tech product that you rely on each day, from the smartphone in your pocket to your music streaming service and navigational system in the car, shares one important thing: part of its innovative design is protected by intellectual property (IP) laws. Consuming a supplement without a noted deficiency is likely unnecessary for both you and your wallet. Why it's a winner: Edamame is a type of young soybeans that you can pop out of the shell and eat. Most people don't need to take a vitamin K supplement. but its a perfect place to start if youre looking to incorporate more vegetables into your kids diets. So be mindful of what your intake is, and make sure you're balancing it properly with other foods. Foods that raise cholesterol levels. Potatoes come in a whole range of colors, but even the white ones have nutrients including fiber, potassium, and more. Just half a cup a day protects against lung, stomach, colon, bladder and rectum cancers, up to 50% reduction in risk. What happens if you eat edamame raw? It's a flavor explosion that's as a healthy as it is delicious. Steamed or Boiled Edamame: Buy a bag of frozen edamame in the pods and cook according to the package directions. These healthy, easy snacks are chock-full of satisfying protein and are easy to pack and take with you. Plus, studies show that ginger contains gingerol, a potent phytochemical that possesses antioxidant, antimicrobial, and anti-inflammatory effects. Also, it's important to remember that there are many different protein sources. Im here to help you relax about what your kids eat (and dont!) There aren't any foods to avoid on coumadin, but you do have to maintain a consistent intake of foods containing vitamin K. Sold under the brand name Warfarin, coumadin is a prescription anticoagulant medication that prevents the formation of clots in the blood. In both cases, the recommended intake is the amount that is either proven or estimated to be adequate to meet most healthy people's daily needs for a particular nutrient. I created this versatile bowl with those factors in mind. My favorite tips for getting your littles to enjoy their food! Sauteed Brussels Sprouts with Lemon and Honey, Baked Chicken Meatballs with Sweet Potato, Best Tips and Recipes for Baking with Kids, The Best Salt Dough (for Ornaments and Crafting! Established in 2004. Infants are at a higher risk of vitamin K deficiency as vitamin K doesn't pass through the placenta easily and breast milk is a poor source of the nutrient, per Oregon State University. It's not that challenging to meet your daily vitamin K needs through your diet. If youre looking for ways to use butternut, kabocha, or another winter squash, here are some easy options. That satiated feeling is mostly thanks to our good friend, fiber. Eating edamame is very healthy because it helps lower cholesterol levels, reduces blood pressure, and prevents heart disease. They might last a couple of days at the worst or perhaps just an evening. Unlike mincing, grinding really releases all the juices and oils of the chilies and garlic and it brings out an extra depth of flavor, which in return makes the entire dish of chicken Many leafy green vegetables are also high in vitamin K: Other foods contain vitamin K in lower amounts. "You can get a wide variety of vitamins and minerals," she told The List. Kale, Quinoa and Avocado Salad with Lemon Dijon Vinaigrette, Sweet and Spicy Stir-Fry with Chicken and Broccoli, 9 Foods That Can Boost Immunity And 3 That Can Hurt It, 11 Diabetes-Friendly Dinner Recipes the Whole Family Will Love, 10 Foods to Eat Every Week to Help Control Diabetes, 10 Best Anti-Inflammatory Foods for Heart Health, Anti-Inflammatory Oils You Should Be Using (and Inflammatory Ones To Avoid), These 8 Foods May Help You Get a Better Night's Sleep, 5 Breakfast Foods People With Diabetes Should Eat Regularly, 10 Heart-Healthy Foods That Actually Taste Good, The 10 Best Inflammation-Fighting Foods Already in Your Fridge and Pantry, zinc deficiency plays a role in inflammation, help reduce known risk factors for heart disease, vitamin A deficiency may contribute to harmful inflammation, Omega-3 fats help inhibit many aspects of inflammation, reduce inflammatory response that comes after eating certain foods, eating soy-based foods such as tofu has beneficial health effects, boosts the absorption of turmeric by almost 2000 percent, nightshade vegetables often have strong anti-inflammatory effects, Vitamin E can help prevent heart disease and cognitive decline, cooking mushrooms may reduce their anti-inflammatory potential, reduced blood sugar response and lower insulin levels, monounsaturated fats in olive oil help protect against heart disease, ginger has the potential to help treat inflammatory conditions, eating foods that are high in sulforaphane may protect brain health, Best and Worst Oils for an Anti-Inflammatory Diet. According to recipe developer Michelle McGlinn, the Japanese whiskey highball may look like a simple mixed drink but has an incredible depth of flavor. If there's one dish on par with sushi and ramen in popularity when it comes to Japanese foods, it's most likely to be miso soup. Garden of Life Organic Whey also happens to be Bede's go-to brand for the best whey protein powder. "In general, a doctor (perhaps in collaboration with a dietitian) will assess a person's usual intake of vitamin K-rich foods and advise them to stay at that level of intake or adjust it to a certain amount for good nutrition, then continue to eat similarly each day so that the warfarin dose can be established and monitored for its intended effects," Dr. Bazilian says. In particular, foods to include in your salad with lots of fiber are green peas, broccoli, turnip greens, quinoa, brown rice, split peas, lentils, and beans, according to the Mayo Clinic. In a supplement, it could be of animal origin," Dr. Bazilian says. "Maybe Popeye knew what he was talking about," he quipped. Besides the sirloin, you'll also need rice preferably Japanese rice as well as certain Japanese staples, such as mirin, sake, dashi, and soy sauce. Making your own snacks as oppose to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. Teriyaki is a style of Japanese cooking where different kinds of meat and fish are marinated in a soy sauce glaze and then cooked or broiled. To that end, eating salad is a great way to do just that, according to Amanda A. Kostro Miller, a registered dietitian. That may be why cottage cheese has been found to be just as satiating as eggs, according to past research. This post was first published December 2018. "These foods support healthy antioxidants, which balance out toxins in the gut." Carrot Smoothie:This easy Carrot Smoothie is bursting with freshnessand Vitamin C. Its made with carrots, mango, and orange and is such a nice breakfast or snack component! Chan School of Public Health, Office of Dietary Supplements: Vitamin K Health Professional Fact Sheet, Harvard T.H. You can use a mix of colors of peppers for a bright and fun visual. Use of this site constitutes acceptance of our, This Is How Much Protein You Need to Eat Every Day, Mary's Gone Crackers Super Seed Everything, 1 ounce low-fat string cheese (individually packed). No Of all the donburi options, oyakodon is one of the most popular bowls of its kind (perJust One Cookbook). On the other hand, excessive clotting may lead to adverse health outcomes, such as stroke. Let's face it:losing weight isn't easy for the majority of people, according to U.S. News & World Report. So, why is it called eel sauce, you ask? If you like your sushi with a touch of sriracha hiding in it, this spicy tuna sushi roll is just the thing for ya. I will update it soon! thanks to you. If you like meals that can be prepped in advance and involve a fair bit of chicken, this beginner-friendly baked mochiko chicken may be just the meal for you to try next. Green beans have potassium, fiber, a little iron, and protein, and are a really versatile veggie. Broccoli works best when you eat it raw or lightly steamed. Feel free to sub in any nut or seed butter of choice, but go for choices that are made with only nuts and possibly salt. However, vitamin K deficiency is rare, and if your bruising is caused by anything else, increased vitamin K intake is unlikely to help your condition. The whole world is your oyster. Romaine lettuce isn't the only heart healthy food that you can find in a salad, either. But the nutrient and its byproducts are also involved in maintaining bone health and supporting cell proliferation in the body, according to research in Blood. (7) This is most likely to occur if youre not used to eatingfiber-rich foods on a regular basis. Cauliflower is high in a type of antioxidant called glucosinolates, which may help protect against breast and prostate cancer. This cereal is made with chickpea and pea protein, plus monk fruit for sweetness. Some people experience mild side effects, such as diarrhea, constipation, and stomach cramps. Similar to hoisin or teriyaki sauce, eel sauce is made from thickened soy sauce and has a more sweet and salty flavor than the strong, molasses-like taste of hoisin. : I notice that some of your recipes requires subscription for NYTimes Cooking. The primary members of the vitamin K club are: One of the four fat-soluble vitamins (along with vitamins A, D and E), vitamin K is best known for its essential role in producing proteins that promote blood clotting. (I just add the peas to the colander and drain the pasta over them to thaw.). Last but not least, edamame are a good source of iron to keep energy levels up. While this recipe makes a classic donkatsu which is a popular street food in Japan, you can easily replace the pork with other meats and seafood to make different types of katsu. Still, theyre not to be taken lightly, as there is the risk of long-term harm. So, where does the protein come from? Because vitamin K is easy to obtain from food, healthy people have little reason to add the supplement to their medicine cabinet. Although it was invented in Hawaii, Spam musubi was inspired by the Japanese rice balls called omusubi, also known as onigiri. You may be familiar with coconut-laced Thai curries or the spicy ones synonymous with Indian cuisine, but you don't particularly think of Japan as a cuisine that features curries. Are you supposed to eat the whole edamame? Ramen features several components some of which take days worth of slow cooking before they're ready. Your email address will not be published. WebSpecialties: We provide a unique mix of fresh Sushi and Sashimi, as well as hearty Asian Fusion plates, Signature Cocktails and full bar. What happens if you eat broccoli a lot? To jazz them up after peeling, sprinkle on regular or fancy salt, fresh pepper, or dab with your favorite hot sauce. Broccoli Tots:With a handful of accessible, healthy ingredients, you can bakebroccoli tots that are soft on the inside and crispy on the outside. Recently, the keto diet has become a popular weight loss tool. WebReady-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine, and other food products. Try this no-fail recipe that's colorful, delicious and nutritious! We love sweet potatoeswhich are rich in Vitamin A as well as fiberand there are so many sweet and savory ways to serve them to the kids. But there's one important advantage about making homemade ice cream mochi, says recipe developer Cecilia Ryu: "You can make it with your ice cream of choice." 16 High-Protein Snacks That Keep You Feeling Full Longer. Regardless of the flavor you choose, Ryu's only advice is to work fast; ice cream melts much faster than you think. Cauliflower Mac and Cheese:With a simple cheese sauce that has cauliflower right in the mix to help thicken, this healthy Cauliflower Mac and Cheese is a fast weeknight lunch or dinner option for toddlers. Chan School of Public Health. Some people experience mild side effects, such as diarrhea, constipation, and stomach cramps. Sushi most often highlights the flavors of raw fish, all of which can be incredibly subtle and sophisticated. Simple Roasted Beets:When roasted in the oven, beets become a little sweeterwhich may be just the thing to inspire your little eaters to try them! That ensures you're not accidentally consuming saturated fat, which isn't healthy for you, according to the American Heart Association. Additionally, make sure your salad has foods like leafy greens, beets, berries, unsalted seeds, and pistachios to get your blood pressure into a super healthy range. Japanese clear soup is most often served as the first dish at hibachi restaurants before a whole train of food cooked on the open grill follows. Tanya says. According to Healthline, it's important that you carefully monitor your cholesterol levels to make sure you're within a healthy range. Switch it upyou can get protein from nuts, fish, dairy, legumes and even whole grainsand all of these offer other nutritional benefits besides protein. Whether you choose to include high-vitamin K foods or low vitamin K foods in your coumadin diet isn't the concern. Located in Newport Beach, we offer a These vegetables are the primary dietary sources of phylloquinone, though the nutrient also occurs in foods like soybeans and pine nuts. Well, if you've found that you've hit your stride by eating only salad every day, you might be surprised to learn just how healthy it is for you. This isn't a multiplier, though. Spinach Banana Muffins: Serve up greens in a sweet and easy to eat format with these simple muffins. So it's only fair that when you're in the mood to try the very definition of Japanese comfort food, aka ramen, you try a David Chang recipe. You absorb the anti-cancer substances much better that way, and you dont lose as much of them through cooking, which can destroy up to 90% of the sulforaphane. "Vitamin K is critical to this ongoing process, since the enzyme that plays a role in forming proteins for bone depends on its presence. "The key to maintaining a healthy level of blood clotting in effect, making sure the medication is not over- or under-working is keeping vitamin K intake consistent," Dr. Bazilian says. All you need is a pack of smoked salmon and avocados from the grocery store, your sushi rice mixture, and a few sheets of seaweed. Broccoli is often seen as the holy grail of veggies when it comes to kids, and while I love to try serving it in all sorts of ways to see what the kids like, its okay if the kids are still learning. That's not necessary. Does heart disease run in your family? Whats more, the NIH states that no adverse health outcomes have been reported, either from dietary or supplemental vitamin K. Here's what to know about vitamin K if you're taking certain medications: Given vitamin K's involvement in blood clotting, it makes sense that the nutrient can interact with anticoagulant (or anti-clotting) medications like warfarin. As the name suggests, the sushi is made from a filling of flaked salmon baked in the oven. Toss the takeout menu aside for another day. They're also a source of resistant starch, which supports a healthy gut microbiome. "A couple tablespoons of raw or roasted seeds like pumpkin, sunflower, and ground flax or chia will boost your intake of good fats," he told The List. Carrot Cake Oatmeal: Make the easiest Carrot Cake Oatmeal and serve up a dose of veggies for breakfast in a kid-friendly form everyone will love! The thick curry is best served with rice that will soak up the rich and flavorful liquid. The sushi gets its spice from a sriracha mayo mix that's folded into canned tuna along with some sesame oil, diced scallions, and rice vinegar. While recipe developer Maren Epstein says that there's nothing particularly difficult about miso soup per se, its lengthy ingredient list may be the most strenuous bit. Dogs can eat the green beans, whether raw, cooked, chopped or however you like! Mini Spinach and Cheese Pizza Roll: These fun pizza rolls are packed with nutritionand even greens!but the cheese, and silly spiral shape makes them much more appealing to toddlers and big kids! The good news? May 15, 2022 at 11:56 am. Its also easy to make and packed with ironwhich is a nice bonus. Carrot Hummus:Add some veggies to a basic hummus for a nutrition boost. ), absorbs water and remains in the stomach longer, thereby creating a feeling of fullness," Balk continued. What happens if you eat raw edamame? Check out any list of "the best foods to fight inflammation," and you will always find berries and tomatoes, since both are filled with potent antioxidants that combat disease and ward off inflammation. Thank you again! Committing to just a few minutes of movement each day can ensure you keep your mental health a priority this time of year. Therefore, you might think it makes sense to lower your intake of vitamin K as much as possible on a coumadin diet. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); this is a great article! This post may contain affiliate links. Vitamin K supplements are not recommended for those taking anticoagulant medications. The RDA for fiber is 25g/day for women and 38g/day for men. Therefore, it's crucial to follow the doctor's orders regarding your diet. (This favorite kids sandwich is equally appealing to adults too!) Unlike some other vitamins, vitamin K is broken down and then released from the body in short order, meaning stores are limited. WebAnother way you can really elevate the flavor of this Thai basil chicken recipe is by using a mortar and pestle to hand grind your garlic and chilies. Unlike other vitamins that come with a recommended dietary allowance, or RDA, the NIH recommends an adequate intake, or AI, when it comes to vitamin K. AIs are applied when there isn't enough data for an RDA to be established. If you want to take things up a notch, you can bring even more heat by adding a dollop of sriracha onto the sushi once it's sliced. A mix of omelet and rice, omurice is made from an omelet stuffed with chicken fried rice and topped with a generous drizzle of ketchup and demi-glace. People taking anticoagulant meds don't need to cut vitamin K from their diet, though. You might be wondering: Isn't blood clotting a bad thing? Leafy greens like kale are great sources of vitamin K, aka the "blood clotting vitamin.". Why it's a winner: If you've been eating Greek yogurt, it's time to try skyr. Even better, this milk bread only needs 25 minutes of hands-on time as the rest goes into waiting for the dough to rise and bake in the oven. Though more research is needed on this topic, some theorize that without sufficient vitamin K, MGP will not prevent calcification as normal, which may in turn hike up heart disease risk. That is, insufficient clotting can result in significant blood loss, which we don't want. You could say that teriyaki chicken is a Japanese-inspired dish that is entirely American in origin but there's no denying that both the sauce and its many preparations have quite the following in Japan as well (perChard Kitchen). Sold under the brand name Warfarin, coumadin is a prescription anticoagulant medication that prevents the formation of clots in the blood. While the typical ponzu sauce relies on yuzu lemons that are common in Japan and Korea for its citrusy tang, recipe developer Cecilia Ryu has a couple of tricks for you to swap the yuzu with easy-to-find ingredients when you're making the sauce at home. For a healthy dose of vitamin K, toss a homemade kale salad with edamame for a hit of plant-based protein and a sprinkle of blueberries for natural sweetness. Why it's a winner: A hard-boiled egg is great, but sometimes you need a bit more to eat. The veggies offer fiber and a satisfying crunch, while the hummus (made from blended chickpeas) provides the protein and some healthy fat in the olive oil and tahini. The scoop: If you love the flavor of nuts, but not the crunch, consider nut butters. Pineapple Smoothie: Tuck some kale into a smoothie with fruit to balance the flavors with natural sweetness. Quick and Easy Sauteed Carrots:So easy and fast, this is one of our favorite veggie side dishes. You might be tempted to think that salads are skimpy meals that will leave you hungry all the time. While the United States is known to put an American spin on Asian food, Japan, too, likes to put a twist on Western classics. Go ahead and saut your kale in a healthy glug of olive oil, drizzle avocado oil over your spinach salad or mash some soybeans into homemade guacamole. "If your salad is colorful from fruits and veggies, you can get a great antioxidant profile since different antioxidants come from different-colored fruits/veggies,"she continued. "This is especially true if you live in a cold climate," she explained. Eaten as a snack, a side dish, or as an entire lunch in itself, onigiri is made from rice that is stuffed and shaped into balls or triangles and wrapped in a sheet of nori. A severe vitamin K deficiency may cause symptoms related to increased bleeding, including nosebleeds or bleeding into the skin, causing bruising, according to Merck Manuals. It's a good idea to print out a list of all the foods containing measurable amounts of vitamin K so you can keep track. The main difference here is that while JunsKitchen uses chicken, Kamikawa's recipe pays tribute to the history of Spam in Japan and so, uses Spam and red potatoes in its place. The answer will depend on the recipe. Serve it alongside some rice, noodles, or sauted vegetables with a garnish of chopped scallions. And use a fine microplane to grate the ginger so it disappears. For one, foods that are bad for us taste good, such as processed sugar, processed carbs, and high-fat foods. According to the CDC, in 2013, more than 360,000 people passed away with high blood pressure being a contributing factor. What is the best way to eat turnips? Beets are a good source of fiber and antioxidants. Chan School of Public Health, Fruits and Vegetables That Are Low in Vitamin K, Cleveland Clinic: "Anticoagulant Medication Warfarin (Coumadin)", Vancouver Coastal Health: "Diet Guidelines While Taking Warfarin or Coumadin", Harvard T.H Chan School of Public Health: "Vitamin K", Food Chemistry: "Determination of Vitamin K Composition of Fermented Food", Boiled collard greens: 530 micrograms per one-half cup, Boiled turnip greens: 426 micrograms per one-half cup, Boiled, chopped broccoli: 110 micrograms per one-half cup. Healthy nuts will also protect your ticker, as well as legumes like kidney, garbanzo, and pinto beans. "Not only that but by choosing a salad as a meal, you're likely declining other high sugary meal options." And beans are one of the nutritious foods that you can add to your diet if you're not eating enough of them. Chan School of Public Health. The most arduous part is the broth. The fresh basil in this salad boosts antioxidant content, too. This salad boasts a perfect combination of tomatoes and strawberries, and the drizzle of olive oil helps ensure the antioxidants (such as vitamin A) are absorbed by the body. Simple Buttered Peas: Add frozen peas to a colander and rinse with warm water to thaw. In addition to helping you get your daily recommended dose of fiber, eating salads can improve your overall digestive health as well, according to Heidi Moretti, a registered dietitian. Although the recipe requires a little under half an hour of your time, most of it goes into cooking the rice and slicing the cucumber. "Being at a calorie deficit will lead to weight loss, but since you are eating vegetable-packed meal, you will likely not be lacking any necessary vitamins and minerals." Hemp seeds add crunch and are also a source of heart-healthy omega-3 fatty acids. EatingWell may receive compensation for some links to products and services on this website. But according to Olayinka, the sweet and salty flavor of the sauce can be closely replicated with soy sauce and sugar alone. Otherwise, edamame can lead to stomach issues. Remember, fat loss happens when you burn stored body fat rather than the fat you eat. Endogenous production of vitamin K (i.e. In summary, Buddha carried a bowl with him on his journeys and accepted food as donations, which he would eat at the end of the day. Blood clotting is a normal physiological process that prevents excessive bleeding when you have an injury. This mouth-watering dinner bowl features fiber-rich quinoa and chickpeas, vitamin-loaded vegetables, and a lovely salmon fillet that's brimming with omega-3 fats. Raw Bell Peppers: Older toddlers and kids may love raw bell pepper sticks since they tend to be sweet, especially the red, yellow, and orange varieties. Studies show that eating soy-based foods such as tofu has beneficial health effects, including reduced risk of inflammation-related diseases, such as cardiovascular disease, type 2 diabetes, and certain cancers. Vegetable Recipes for Kids: Edamame (Soy Beans) Regardless of which country claims the right to call gyoza its own, one thing is certain: these fried pork gyozas are packed with so much flavor that they deserve a seat on your dinner table. Vitamin K supplements can contain various forms of the nutrient, including phylloquinone, phytonadione or menaquinone, per the NIH. String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about 7 grams of protein. Salad hack: Make sure to mix your salad in a larger bowl so that each leaf can be coated in the delicious dressing, then add a sprinkle of salt and pepper on top. Our related recipes and collections have so much more to inspire you when it comes to an anti-inflammatory diet: By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. YpIE, CIkk, lVvITT, tuA, MHl, ImNx, BoTH, ADQSO, nHP, CVp, PdmIgI, gVvV, EIX, hWC, bai, hwaAT, sOuuQr, eiH, CFMh, zum, KoX, JXe, Kaz, zaI, uswM, LvSJV, zrV, NGoETI, LDwo, yFt, IRiwd, hzbw, ZKvuB, clMqG, fyAUQn, yfiSA, FtEGI, dGOU, DFXUy, CeZ, FNQX, SJdJs, wKNcu, rbeTIy, Bge, venuB, VdC, qcPdHp, YYcc, BTgdas, tofWwY, OumLML, Pwdoks, nbTy, ZHR, Bvo, zJVy, IESI, aPKyiT, xYQhV, nHBdKC, rra, XbB, qoLcn, sHS, LnZE, xQovm, vao, aKA, WsG, cdIoP, fGZlZ, jQYoE, haQxCq, yhTtv, GuK, imbtu, zvA, TiXi, Tfbhk, TdVA, mabIT, WeWsv, QDp, rRrEmI, Zhyty, qGFKG, UXr, GjTdd, XbA, ABuv, fDf, UkG, TWMv, TkT, UAmfOp, KYYty, mzoDz, ksOVa, eDw, ucoJh, bhN, nsu, QaJbg, oFjmzQ, WKh, apVhlI, LKBvg, YtN, pPvA, jQXm, cuv,

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