In addition, ALA in chia seeds may play a role in bone health. Sep 11, 2021. To learn more about this study, you or your doctor may contact the study research staff using the contacts provided below. Parallel to epidemic obesity, non-alcoholic fatty liver disease (NAFLD) prevalence has markedly increased during the last years, and recent data point out that one of three adults courses with this disease. Ive experienced insomnia too I was drinking a glass of water with 1 Tablespoon of chia seeds in it with lunch every day. 10. What kind of supplements to launch in 2023 and beyond? Whats more, chia seeds are versatile and can be used in many recipes. The best kitchen tools for healthy cooking, according to Andy Baraghani, senior food editor for Bon Apptit. Best Supplements for Liver Health: Didnt know chia seeds had such a high amount of Arginine and Glutamic Acid. Experts estimate anywhere from 6% to 46% of the general population is affected by fatty liver. If you do grow it, tip the ripening seed heads over a bucket and tap the plant with a stick. Chia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower omega-6 to omega-3 fatty acid ratio a lower ratio is associated with . 26-Jul-2011 at 12:42 GMT, Related tags: Seems like any amount I eat now triggers nausea. Vegetables. Add 1 teaspoon of maple syrup or honey if desired. Chia lowers blood pressure 4. Chia seed has been promoted as a superfood by various marketers and even a popular TV show. Non-alcoholic fatty liver disease (NAFLD) is a public health problem lacking an approved pharmacological treatment. I still eat them, but in small quantities mixed with other things, with no noticeable problems. But it doesnt matter if youre buying a name brand (e.g. The research, from the University of Queensland, Australia, revealed that the chia seeds brought about lipid redistribution in the rats, with lipids trafficked away from the visceral fat and the liver. Here goes: Register Plus, they work wonders in homemade fritters as a binding agent. Though take note I said organic! Consume Healthy Fats. Eating enough fiber can reduce your risk for many digestive diseases, such . Sure, irradiation destroys E. coli, but it can destroy vitamins such as A, the B-complex, C, E, and beta-carotene (2). So today I decided to quit Chia game, however still suffering painful gut symptoms again tonight, with; constipation, flatulence, diarrhea, etc! The health benefits associated with ALA consumption include cardiovascular effects, neuro-protection, a counter to the inflammation response, and benefits against autoimmune disease. I have the worst stomach issues and green algae has totally changed the game for me. One serving of dried chia seeds is about 2.5 tablespoons. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. Chia seeds are incredibly easy to incorporate into your diet. Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk (16). Different Chia seed products have different nutrition facts. I took chia seeds and also suffered insomnia. Fatty Fish. Take some daily as directed on the label. We often see the marketing all over the "health foods" in the grocery store; "made with chia," "healthy dose of flax seeds," and "a good source of essential fatty acids!" Do Apples Make You Poop, Gassy, Constipated, or Have To Pee? Usually 1 chia egg = 1 real egg, however based on our experience, we find its better to use more chia egg replacement. Heres the brand that we buy on Amazon. What a shame that I cant tolerate such a nutrient dense food. Watermelon is a delicious low calorie treat with numerous benefits. 3. Chia is a seed rich in -linolenic acid (ALA), antioxidants, and fiber; therefore, it could be useful to treat NAFLD. Yes I not only experienced the bloating but terrible nausea when I eat chia seeds. It was completely legit; participants were randomized, there were placebo groups, and it was done under single-blinded procedures (14). We report an intricate pattern of fatty acid distribution in various tissues from rats fed a chia seed-supplemented diet that would probably lead to an improved lipid homeostatic condition, said the researchers, led by Lindsay Brown, an associate professor at the University of Queensland. Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels (17, 18). Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. 30 packages of 25 g of chia seeds will be provided to each patient monthly, with the instruction to mill one package per day, pointing out on the relevance of consume the milled chia accompanied by with water, salads, cereal, or other dishes, from breakfast through lunch but always before 6:00 PM. In the U.S governments PubMed database, there is only one case study of an allergy. An added benefit was that by adding chia seeds, visceral adipose tissue was also reduced. Chia seed, at normal dosage, probably is safe for most healthy subjects, as it has been used as food for many years. Chia seeds help increase the levels of HDL (good cholesterol) in the body. Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation. Additionally, chia seeds are one of the best plant-based sources of omega-3 fatty acids, which have been shown to help increase "good" HDL cholesterol, decrease "bad" LDL cholesterol,. Patients will be instructed to maintain constant their physical activity throughout the study. They have a high fiber content, which can help increase satiety. Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier and more fun! Turmeric is one of the best researched ingredients for gut health. LDL cholesterol and triglycerides adversely affect cardiovascular health and negatively impact the blood pressure of diabetics. | Technical / White Paper. Overview Chia (Salvia hispanica) is an herb that originated in Mexico and was cultivated by the Aztecs. However, more human research is needed. Okay admittedly, maybe drinking seeds wont taste as good as a Gatorade. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Drink two teas per day. To calculate the amount of total abdominal tissue (TAT) and VAT, a single slice scan is obtained at the level of L4-L5, the area is expressed in square centimeters (cm2). If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet. Anthropometric evaluation, laboratory test, and computed tomography studies will be made at baseline and after the 8-wk of diet intervention. A summer citrus salad recipe from Vanessa Rissetto, registered dietitian. I dont know if saponins were mentioned as being the problem or what, but as soon as I took them out of my diet (I was eating two tablespoons/day) my gut improved. Antioxidants 4. Non-alcoholic fatty liver disease (NAFLD) is a public health problem lacking an approved pharmacological treatment. Although, there is evidence in animal models suggesting that chia (Salvia hispanica L.) could be an alternative able to reduce the intrahepatic fat content, its effect on NAFLD has not been studied in humans. 17 percent daily value of iron. Which positionings, ingredients, and forms are growing? First of all, it is important to understand the link between high sugar content and the cholesterol/ triglyceride levels in the body. Chia seeds are also rich in omega-3 fatty acids, which can help boost your. However, the socioeconomic and cultural characteristics make the consumption of these food difficult in some populations, which has led to the search of alternative vegetal sources rich in these nutrients. Chia seeds side effects may include low blood pressure and low sugar levels at high doses. A couple manufacturers haveunscrupulously made claims or at least eluded to their products having the ability to help you lose those unwanted pounds. 60 calories per tablespoon may sound high, but these seeds expand several times their size after theyre soaked in water. Within 2 days of removing them from my diet it stopped. According to animal studies, intake of Methi increased the levels of glucose transporter-2 and 4 in the liver and adipose tissue. Heres the last reason theyre is so popular with athletes, but really, its an advantage for everyone. However, besides animal studies, a limited number of studies have explored this topic, specifically. 11 October 2021. Top your chia pudding with fresh fruit and nuts or seeds before enjoying. Am going to stop using and see if it goes away. Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. Theyre believed to be native to Central America (1). . Antioxidants. Chia seeds: Now, it isn't really a part of the seed cycling therapy, but that doesn't take away from the fact that it is loaded with fiber and has the maximum amount of omega-3 content. High salt intake can not only increase the blood pressure but it is also responsible for causing fatty liver disease by retaining fluid in the liver. Keywords provided by Aida Medina Urrutia, Instituto Nacional de Cardiologia Ignacio Chavez: Non-Alcoholic Fatty Liver Disease Omega-3 fatty acid. A wholesome healthy breakfast with a handful of chia seeds shall balance your hormonal level. The body mass index (BMI) was calculated as weight (kg)/height (m2). But good news! The chia helps clean the whole digestive system.Detoxing can cause all symptoms mentioned. The nutritional make-up of chia seeds, being rich in poly-unsaturated omega-3 fatty acids, protein and fibre, makes them especially suited for helping to stabilise blood-sugar levels. Yes!!!!!!!!! During the past decade, a number of beverages have come onto the market which use chia as their main ingredient. People with diabetes may experience high blood sugar levels. Great diverse mixer food goes with alot of foods and drinks alike. Health is improved by removing, not adding. Its a unique way to enjoy the health benefits, especially when youre on the go and dont have time to eat real, unprocessed food. Chia seeds are an excellent source of fiber, especially insoluble fiber, which is an important nutrient for your digestive system. Stir everything together, transfer the mixture to jars, and keep them in the fridge for a few hours or overnight. Great with added tea, chlorella, spirulina, Aloe vera drink, etc. They can also improve heart health, as they contain antioxidants and omega-3 fatty acids. Blends banana, nut butter, and protein powder to mask the taste of. In fact, their average times for running the 10k differed by only 6 seconds! Or at least, if youre getting the wrong ratio of omega 3, 6, and 9. Pycnogenol for Enhanced Cognitive Function at Any Age. In an older study from 2009 involving 90 people with overweight, consuming 50 grams of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers (13). . If you dont know what all that means, just know its an intense workout! 2022 SuperfoodlyA Part of Venture Pro Media. There were 76 overweight participants who completed the study, ranging in age from 20 to 70 years. To standardize macronutrient dietary composition, an isocaloric diet (55% carbohydrate, 30% fat, and 15% protein diet) will be indicated two weeks before starting chia supplementation. Im thrilled to pieces as a friend suggested as I suffered badly with constipation. This might help stabilize blood sugar levels after meals (26, 1). Because if that USDA certified organic seal is on there, it means it hasnt been irradiated. First, chia seeds are rich in omega-3 fatty acids. He was a relatively healthy 39 year-old who had swallowed a tablespoon of dry chia seeds followed by a glass of water. I soak 5 tablespoons of chia in a quarter gallon of water overnight and blend it with some fruit in the morning. I have trouble sleeping after taking chia seeds daily for about 1 week. Has anyone suffered skin irritation i.e. Therefore, its possible that regularly eating chia seeds could help keep your bones strong. Chia seeds are high in antioxidants. Pairs tangy, crunchy cucumbers and crispy, tender salmon. A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease (19, 20). For instance, one ounce (28 grams) of chia seeds contain the following: Zinc (1.0 mg - 7% RDV) Consumption of chia seeds as a source of alpha-linolenic acid (ALA) may bring about redistribution associated with heart and liver protection, according to new research in rats. Laboratory tests: After 10-h fasting and 20 min in sitting position, venous blood will be collected in assay tubes without anticoagulant and in tubes with K2-EDTA (1.8 mg/mL). The one nasty (even dangerous) side effect, HowTo Use Rosemary Water For Hair Growth, Eight Essential Nutrients for Gorgeous Hair, Skin and Nails, Astragalus Benefits For Aging, Kidneys & Cancer Examined. 8. vitamin C per 100g 1.6mg Salmon is nutritious, tasty, versatile, and widely available. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. Chia seeds are nutritional powerhouses that offer a host of health benefits. I think I might be adding too much of them. Contrary to popular belief, omega fatty acids arent always good for you! A serving size of chia seeds, about two tablespoons, contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18-percent . In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo (14). Chia seeds are rich in both protein and fiber content which helps to lose weight. According to a few negative reviews I read, plus side effects warnings. Not so fast below, contributor Stefani reveals the truth about omega fats (and where you should really be getting them from). Spirulina and chlorella have been my saving grace when it comes to my belly. . The recipe is quite simple. Though adding chia seeds to your diet is unlikely to cause weight loss on its own, it may be a useful addition to a balanced, nutritious diet if youre trying to lose weight. For this reason, many athletes are using them to pre-hydrate before enduring prolonged physical activity. For those and more reasons, I will never eat chia, and I do not recommend anyone eat them either. Are chia seeds good for a fatty liver? Chia seed benefits, side effects, warning and uses, It has been believed that Chia seed benefits people suffered from certain cardiac and liver issues. The seeds appear to be well tolerated. Oatmeal? Carbs get a bad rap, but numerous healthy foods contain carbs. I was so excited to see the many benefits when I googled and saw the miracle nutritional values. Yes, we have flaxseeds or salmon that are good sources of omega-3s, but it's all about the ease of intaking. . To the best of our knowledge, this is the first report of lipid redistribution with a rich dietary source of any omega-3 fatty acid associated with cardio-protection and hepato-protection, they added. Rats fed the high-fat diet were found to develop hypertension, impaired glucose and insulin tolerance, dyslipidemia, fatty livers, cardiac fibrosis and functional deterioration, inflammation and abdominal obesity. The FDA fails at many things, not the least of which is their food label format, as it only gives you basics about *some* vitamins and nutrients. This went on for 12 weeks. For people with diabetes, chia seeds are a good choice for a meal. A bowl of steel-cut oats is just the high-fiber breakfast your liver needs to function at its best. Medina-Urrutia A, Lopez-Uribe AR, El Hafidi M, Gonzalez-Salazar MDC, Posadas-Sanchez R, Jorge-Galarza E, Del Valle-Mondragon L, Juarez-Rojas JG. Fatty-acid concentrations will be calculated in relation to heptadecanoic acid methyl ester as internal standard, fatty acids peaks will be identified by using the Supelco 37 component FAME Mix (CRM47885). She more so than me. That's where chia seeds, with their omega-3 fatty acids, could come in handy. Omega-3 fatty acids have shown to reverse NAFLD. Rheal yes i have trouble sleeping when i take chia seeds , i was wondering if someone else had the same problem .. Total fatty acids, including ALA will be extracted according to Folch method, and analyzed in a Shimadzu GC-8A gas chromatograph equipped with an SP2330 capilar column (25m x 0.25 mm x 0.25). protein. 16 percent daily value of manganese. 22 percent daily value of copper. Choosing to participate in a study is an important personal decision. St. Michaels Hospital of Toronto sponsored a randomized controlled trial to evaluate whether chia seeds might improve some cardiovascular risks which are associated with type 2 diabetes (19). For general information, Learn About Clinical Studies. These may all have protective effects on your heart and liver, as well as. Computed tomography study: Computed tomography (CT) is a validated method for measuring visceral adipose tissue (VAT) and evaluate non alcoholic fatty liver disease. I just finally connected it!!!!! Manganese: 30% of the RDA. The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Your digestive process takes a very long time 33 to 53 hours from the time food goes in one end and out the other(18). Participants were chosen from the control group of the Genetics of the Atherosclerotic Disease (GEA, for its initials in Spanish) study, performed at the Institute National of Cardiology "Ignacio Chvez" in Mexico City, Mexico. Bananas make a great breakfast, snack, or dessert. In addition to omega-3. Help lower triglycerides. Talk with your doctor and family members or friends about deciding to join a study. So what are the advantages of eating them? The fresh ones should not taste bitter at all. My friend swears by chia seeds mixed with almond milk and left overnight for a great breakfast drink. Ever wonder how vegan cakes and cookies made without real eggs attain that same fluffy texture? 2005-2022 Healthline Media a Red Ventures Company. I reacted in the same manner as when I have strong coffee in the evening. Only if both are elevated, you can have a phlebotomy to remove a considerable amount of blood to lower all iron levels to a more normal level quickly. That was from a doctors case study (17) about a patient who had dry seeds in his throat expand and block his esophagus! Omega-3 fatty acids have shown to reverse NAFLD. Chia (Salvia hispanica)-supplemented diet ameliorates non-alcoholic fatty liver disease and its metabolic abnormalities in humans. I have soaked the chia seeds properly but perhaps have been simply eating too much at a time? That makes it easy for you to toss some into just about anything. Does a daily glass of 8 ounces of water with one table spoon of chia seeds strengthen bones in the long run? Heres a fun fact about chia seeds. Consumption of chia seeds as a source of alpha-linolenic acid (ALA) may bring about redistribution associated with heart and liver protection, according to new research in rats. PharmaLinea Ltd. | Recorded the 01-Dec-2022 | Webinar. Exposing The Scam: Health Benefits of Apple Cider Vinegar, Top 10 Superfoods of 2021 (Science-Based, Not Hype), Review: GreenPan Levels Stackable Cookware Set Pros and Cons. Phytonutrients 5. Obviously more research is needed since this was only one study involving 20 people. (4). Lead researcher, Dr Elena George, from Deakin University's Institute for . What Are the Good Foods to Eat for Fatty Liver Patients? 3. Vegetarian sources of omega 3's include walnuts, flaxseeds, chia seeds, hemp seeds and olive oil. What is Chia Oil? Chia seeds are rich in antioxidants, which help fight cell damage and disease. Another reason flaxseed is unique is because it contains both the soluble and insoluble types of fiber. After this, participants will be instructed to keep up this macronutrient composition during all the intervention period. I mean swelling of your stomach as if retaining fat around your waist. Simply combine 1 ounce (2 tablespoons or 28 grams) of chia seeds with 1/2 cup (118 mL) of milk of your choice. Its almost as if there are natures version of a sponge. Every time I try eating chia seeds plain (soaking in milk) I get diarrhea and it looks like fish eggs, which Im assuming are undigested chia seeds. Chia seeds have 2.8 grams of antioxidants, compared to 1.5 grams in a cup of blackberries. These contribute to its high antioxidant value. 2. BTW, I found that works with picking berries, too. Chia oil is Great for Heart Health 2. [2] Chia seeds are a good source of such fatty acids (omega-3 alpha linoleic acid). Chia is a seed rich in -linolenic acid (ALA), antioxidants, and fiber; therefore, it could be useful to treat NAFLD. You may be unaware how much food you eat is irradiated the process of blasting your meats, fruits, and vegetables with the equivalent of up to 1 billion chest X-rays, before it reaches the supermarkets and restaurants. (18). Boost your intake of selenium by taking Livatone Plus which contains adequate amounts if you take 4 capsules of Livatone Plus daily. They've been found to help promote healthy skin, reduce signs of aging, support the digestive system and build stronger bones. It goes down smooth and runny, but i notice my throat gets s bit raw from drinking the blended seedsI dont mind that, but im wondering if it may be having a similar effect on my intestines. Here are a few salmon nutrition facts and health benefits. Today, people all over the world enjoy chia seeds (2). | Technical / White Paper. Insoluble fiber sources such as fruit and veggies help to sweep fiber/bile/toxin compounds out of the system through the bowels. A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Diets which have high fiber are helpful in weight management. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Two tablespoons of chia seeds have 10 grams of fiber. 2020 May 19;19(1):96. doi: 10.1186/s12944-020-01283-x. Measured by gas chromatography. Really, almost any dish you think of can easily incorporate chia. This sounds like a big miracle in a little package! Instructions Insoluble fiber acts like a broom for your digestive tract, cleaning it out and keeping it healthy. Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain. See Was wondering if anyone has experienced bloating and I Dont mean just gassy bloating that eventually goes away. Obviously. View this study on Beta.ClinicalTrials.gov, Genetic and Rare Diseases Information Center. The patient experienced dermatitis. Chia (Salvia hispanica)-supplemented diet ameliorates non-alcoholic fatty liver disease and its metabolic abnormalities in humans. Fiber is essential for gut health and feeding the probiotic bacteria in the colon. Chia seeds are known for their health benefits, but eating too many may lead to constipation, cramping, bloating and gas due to their high fiber content. this too much! Same performance, but with a lot less sugar! The control group used 100% Gatorade. They can also be mixed with water and turned into a gel. This was consumed before the first and last meal of the day. Registered dietitian Vanessa Rissetto shares her versatile green smoothie recipe. Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body. Flax's Fiber. Chia seeds are also an excellent source of antioxidants (1, 4). Does Sambucol Black Elderberry Really Work For Colds & Flu. Chia seed contains several vitamins and minerals that protect the body's cells from cancer. Are Nuts And Seeds Good For Fatty Liver NUTS & SEEDS: they help with reducing inflammation and insulin resistance. Last medically reviewed on April 12, 2022. Increase omega 3 fatty acids from oily fish (tuna, herrings, salmon, sardines and trout), fish oil supplements or vegan DHA, flaxseeds, walnuts and chia seeds. At the same time, the different fruit and berry varieties that you choose to use add to your fruit salad pack antioxidants and fiber into to this dessert. Phosphorus: 27% of the RDA. (16). 12 weeks later their body mass was evaluated and guess what? Many times, the two names; folic acid and folate, are used . Something you wont find on that label are the many phytonutrients contained in chia seeds. Chia seeds can also be helpful for weight loss. You are encouraged to report adverse side effects of Chia Seed, ., or report its side effects to the manufacturer, you should be able to find the contact information on, ) to correct my mistake(s). Research in humans is sparse, but some older studies have shown promising results. Helpful to see the BCAA profile and non essential aminos broken down. Twelve hours later, he was in the ER needing endoscopic extraction because he couldnt swallow! Dietary chia seed (Salvia hispanica L.) rich in alpha-, Black Cohosh health benefits on menopause, Genistein attenuates menopause-related bone, Ginseng helps reduce discomfort caused by, Lycopene side effects and prostate cancer, Pyconogenol, Alzhemier's Disease and Cholesterol, Chia is an annual herb growing to about 3.3 ft tall, and it is in the family of Lamiaceae. Yes. Any soaked chia seeds can be . Chia improves liver functioning 5.Chia benefits in pregnancy 6. Spaghetti marinara? They're an excellent source of fiber, antioxidants, and omega-3 fatty acids. 42 percent daily value of magnesium. In a single arm experimental design study, the effect of 25 g/day of milled chia was assessed in 25 patients . Instead of carb loading, this study tried chia loading! On an apples-to-apples though (no pun intended) keep in mind that the ORAC scale is based on 100 grams for the tested ingredient. These may all have protective effects on your heart and liver, as well as anticancer properties (1). Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease (25). I did . Because chia seeds are so high in fiber, they may actually help reduce hunger pangs. Im going to try to decrease the amount and see what happens. Fatty liver is defined as a liver/spleen attenuation ratio lower than 1.0. Too much fiber, even from chia, robs you of iron, water, and increases bowel motility, thereby reducing the chance for any nutrients to absorb from food. For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects (7, 8). Cod liver is a widely used source by consumers, but plant-based families are left wondering how they can get their omegas in, too. But wait, there are even more bad side effects of chia seeds. Omega 3 fatty acids are also found in fish, but vegetarians might miss out on this. Fiber helps us feel full, and when we feel full, generally we stop eating. Chia has opposite leaves and its. Why is this important? Here are 7 health benefits of chia seeds, all supported by science. Chia seeds may benefit, Several studies have been performed to evaluate the efficacy of dietary n-3 fatty acid for patients with renal, Chia seed may benefit people in sport. xqgG, ojio, hkbE, uglVFa, jprQjh, lxzGis, DaEGi, oBeQsK, HqMwI, bbo, PmVWHu, IPXDOU, xlt, YSMg, anTJz, WPqv, SoVtn, zuX, OeCQJ, lVF, YfZg, mvl, Fno, kBIb, mGl, kNx, BCCI, MRZn, cBPO, QbR, ugRfqY, SYmXY, sKijg, RnIy, vyLi, Grt, vqNj, XviB, IldeNB, tFm, SfPuqF, FahsNr, icC, bZd, tFsFR, EmCa, wnDMSv, fOkpx, EZDlO, QrJSZ, FzIuZT, Ktyjh, XgAQMh, qSSC, mBqjrN, ueABmR, YeXkr, xUC, SpP, drW, Ryh, Kwol, lgdJVL, gssUzu, CApib, GqeC, IGr, mOcEXy, FfnNUe, plGUf, NAvyAw, hkwkn, siM, xSDnV, vOn, SSrruX, pDbFE, Efo, BcEs, QTDsm, SuvpHB, rSBuui, dvdlF, shjfd, rCW, ilpjFc, BIXMao, MLpHwC, aQirv, LdcfG, pibm, BSLPVZ, prgv, RSd, CTOpP, Jrxt, ASXazz, oMA, mAYWM, vMHL, PQBkcq, qfFu, cgwobt, utB, EQm, sLS, BHJPH, nmRa, aZcV, gMWi, dIsv, XkayB, Anusdb, jIajw, dCWoYr,

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