A cup of white pasta, for example, offers 10 percent of the daily value for iron, an essential mineral. Did you know that the recommended serving size for pasta is just 2 ounces? Pasta also contains gluten, which can be hard on digestion. Blend produce like tomatoes, spinach, squash or even avocado into a signature sauce of your own. However, whether or not you should eat pasta really depends on your individual response to eating wheat, your weight loss goals, your ability to control your portion size and of course your overall diet (what other foods you eat pasta with). The truth is that carbs are essential for our body and can be used as energy. In general, you should aim for 250 to 500 extra calories each day to gain weight at a healthy rate. For example, if your ideal body weight is 130 pounds (59 kg), your protein intake should be 71100 grams. Like other processed carbohydrates including most cereals, bread and baked goods pasta has been deemed a problematic food when it comes to packing on the pounds. Get your class excited for spring with these blooming good books. via GIPHY. Good Housekeeping, Epicurious, and GearLab all picked the Marcato Design Atlas 150 Pasta Machine. . For example, you can get your extra 250 calories with a pasta snack: start with a cup of pasta topped with 1/2 cup of tomato sauce, then add a handful of steamed veggies or a few fresh basil leaves for added flavor. Studies in people eating low-glycemic diets (foods that take longer to raise your blood sugar) show that a moderate amount of pasta isn't harmful. Gaining weight the healthy way requires using wholesome, nutritious foods to eat more calories than you burn each day. Bonus: Add a tablespoon of dressing to your greens. For example, creamy, dairy-based sauces tend to be high in fat and calories, Moskovitz says. The study found that pasta didnt contribute to weight gain or increase in body fat, In fact, the analysis showed a small weight loss. Lob in legumes like lentils or sprinkle your spaghetti with soy products like tofu or your favorite kind of cheese for a punch of protein. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); 2021 PalatablePasta.com is a food lover blog. So what could go wrong? Even though most of the calories from pasta are coming from carbohydrates, pasta has a low glycemic index (GI) score. Candace, 41, lost 150 pounds (70 kilos) As a comparison, according to Harvard Medical Schools glycemic index chart, regular spaghetti has a GI score of 49, while a white potatos GI score is 78. There is no definitive answer to this question as many factors can contribute to weight gain, including diet and exercise. Eating veggies before a starchy meal like pasta can lower after-meal blood sugar levels and boost satiety, according to aJournal of Clinical Biochemistry and Nutritionreview. Processed carbohydrates and those that contain lots of sugar are usually high-glycemic foods. Choose 100% whole wheat pasta and bread, and eat brown rice. However, based on the above points, it seems that pasta can contribute to weight gain if youre not following a healthy diet and are instead eating it for its carbs and sugar content. Pasta is a great source of complex carbohydrates that can help fuel your body and provide energy. Pairing pasta with a salad and adding veggies to your pasta sauce are easy ways to bump up the volume of food youre eating while keeping calorie amount lower. Most people dont get enough iron, notes Brown University, so including more iron-rich foods can benefit your health. WebIs rice or pasta better for bodybuilding? The truth is that it all depends on the ingredients and how you eat them. Does pasta make you gain weight? A doctor may recommend that people with a low body weight try to gain weight. Get health, beauty, recipes, money, decorating and relationship advice to live your best life on Oprah.com. Many studies included in the review actually point to a relationship between eating pasta and losing weight. The glycemic index (GI) or glycemic load (GL) are used to determine a foods effect on raising blood sugar levels. Therefore 2 ounces of pasta will be 4.5 ounces when cooked al dente. Pasta is a good source of several essential nutrients to keep your healthy as you gain weight. Pasta includes protein and fiber while remaining relatively low in fat. When youre underweight, you may feel full faster. This is a question our experts keep getting from time to time. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); TheSuperHealthyFood Copyright 2022. Keep half your plate filled with fruits and veggies, and keep pasta to a moderate portion size. Day 4 is designed for vegetarians and Day 5 is vegan, and these 2 days also provide approximately 3000 calories. We have also included a list of the side effects of eating too much pasta, so make sure to read to the end! A pasta maker is used to roll and cut dough for fresh pasta. However, if youre looking for a healthier option, try opting for whole wheat pasta. I recommend a gluten-free diet for the majority of people because cutting out gluten seems to offer several benefits. You can also use vegetarian-friendly foods for added protein -- a cup of chickpeas, for instance, offers 15 grams of protein. I have read and agree to the terms & conditions. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. In moderation, carbs are a great way to fuel your body and keep you feeling energized. Pasta may still be fattening if you eat too much of it, dont add any veggies which are filling and cover it with heavy sauces. 31 Weight Gain Foods very fast in just 1 week with right consumption tips you will get 10-20 pound instantly through healthy ways and no side effects. Whether you're competing in a sport or working out at the gym, how you fuel your body can impact performance. Yes, you can eat pasta and lose weight! Our team aims to be not only thorough with its research, but also objective and unbiased. Even though most of the calories from pasta are coming from carbohydrates, pasta has a low glycemic index (GI) score. The thing is, when consumed within the context of a balanced diet, pasta can actually fit into your life without causing weight gain. But before you run away to the nearest Italian restaurant to gorge yourself on bowls of fettuccine, let me explain why pasta can promote weight gain. The general rule is that the carb amount per serving should be under 50 grams. Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Are you wondering if pasta is the culprit behind weight gain? If you choose carbohydrates like pasta in moderation, they will impact your weight or health and help to gain weight. compared with higher-GI control diets. To healthify your dinner, only sprinkle the cheese on top of the dishafterits on your plate. Chickpeas themselves are plant-based powerhouses chock-full of both protein and fiber up to 8 Pasta also supplies the B-complex vitamins which help you make energy from the food you eat especially folate, a nutrient involved in red blood-cell growth and oxygen transport. Here are 7 tips for eating pasta as part of a low-glycemic diet: Choose whole grains over processed/refined grains. Save money on every order with the most current promo codes, rewards, and free shipping offers. (7). Noodles and Pasta. Therefore, youll need to eat more pasta than you would usually eat. And not all pasta dishes need sauce dress your dish with a dollop of nutritious oil like olive or flaxseed oil to amp up the flavors that are already present. These factors cause us to crave high-calorie foods, increase our odds of fat gain, and make it tough to keep our calorie intake in-check, because chocolate cake. Your community and guide to relationship advice, the latest in celebrity news, culture, style, travel, home, finances, shopping deals, career and more. Or top a half-cup of whole-wheat pasta with 3 ounces of lean ground beef and a half-cup of tomato sauce for a meal that supplies around 230 calories. Pasta is actually low on the Glycemic Index, which ranks how much your blood sugar rises after eating different foods. This type of noodle is almost completely void of fiber and protein, two vital nutrients for weight loss. There are a lot of myths surrounding pasta and weight gain. As an added bonus, drinking water can also help aid digestion and prevent constipation from a fiber-rich meal like whole-grain pasta with veggies, per the Mayo Clinic. Just make sure youre not using one ofThe Most Toxic Salad Dressing on Grocery Shelves. What's most important is that you don't beat yourself up or say, "screw it," and let the minor setback steer you off course completely when it comes to pasta for weight loss. The answer is a little complicated, but in a nutshell, pasta does contain carbs. Veggies are the best way to boost the fiber content of meals. Replace half of it with fresh spinach and slices of yellow squash and mushrooms. And we already know that a surplus portion of pasta can prevent you from shedding pounds. To lose 1 pound, a person needs a calorie deficit of 3,500 calories. Article. Not overcooking pasta means that the carbs will impact blood sugar less rapidly. Even though most of the calories from pasta are coming from carbohydrates, pasta has a low glycemic index (GI) score. The average American consumes 20 pounds of pasta each yearand most of it is the refined white stuff. It really depends on many factors, including your genetics, gut health, medical history, stress levels and overall diet. In this blog post, were going to discuss the basics of carbs and how they affect your body. By analyzing anthropometric data of the participants and their eating habits, wrote George Pounis, thestudys lead author, we have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight, rather the opposite.. A cup of white pasta, for example, offers 10 percent of the daily value for So, if youre looking for a healthy and nutritious option, consider whole-wheat or quinoa pasta instead of white carbs like bread and pasta dishes. What exactly is the glycemic index? The answer is a little more complex than that. Fibre is an important nutrient that keeps your stomach full for longer 6 How is pasta fattening or a good weight loss food? While the meta-analysis mentioned above found that eating pasta didnt contribute to weight gain, keep in mind that the study participants werent eating pasta dishes covered with creamy sauces, loads of cheese and unprocessed meats. In general, white pasta is not bad for you as long as you avoid condiments containing unhealthy additives, like sugar. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Its been kicked to the curb by overeager dieters, shamed by self-proclaimed nutritionists, and villainized by the carb-phobic crowd, but pasta is finally getting a moment of redemption. They were more likely eating pasta with healthy Mediterranean Diet foods, such as olive oil and veggies and beans. The carbs are inherent in the Pasta, and its a fantastic choice LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. You can also do body weight exercises like yoga or Pilates. They are so important for our bodys long term health, says Murray. "No matter what, pasta is never enjoyable with a side of guilt," Moskovitz says. Other varieties like brown rice pasta are also good for weight loss thanks to their whole-grain content. In the end, its up to you to decide if pasta is weight gain prone or not! "In fact, analysis actually showed a small weight loss. Is pasta good if you are on a diet? A study by the International Journal of Obesity found that pasta does not cause weight gain. I dont recommend people go out of their way to eat pasta, and in fact, I usually recommend avoiding it. Here's why: The carbs you don't burn for fuel are stored as glycogen in your liver and muscle, and when those storage locations are at max capacity, your body will convert the excess glycogen into fat cells, Moskovitz says. The most popular types of carbohydrates are starch (like potatoes or grains), sugar, and fiber. Does Pasta Increase Weight? Add virgin olive oil, avocado oil, truffle oil, ghee, or grass-fed butter to pasta to add more taste and make it more satisfying. 19. Pasta aloneor any food for that mattercannot cause weight gain or weight loss.Rather, it is the overall consumption of calories consumed and calories burned throughout the day that matters Is pasta good for gaining muscle? Its also high in fiber, which helps to regulate blood sugar levels and prevent weight gain. A bit of fat can help the body absorb cancer-fighting and heart-healthy nutrients like lycopene and beta-carotene. It aids gain weight, in a healthy manner, as they are packed with nutritious ingredients. Homemade protein smoothies. Walgreens coupons are paperless online! Typically add meat to your lasagna? The lists do not show all contributions to every state ballot measure, or each independent expenditure committee formed to support or Gluten is naturally found in wheat/wheat flour its what gives foods many baked goods their pleasing texture and feel in your mouth. Gaining Weight: Calorie Surplus and Muscle Mass. These stimulate the growth and activity of some of the good bacteria that aid weight control. Pasta. Clip coupons on Walgreens.com & redeem in store or online for savings and rewards with your myWalgreens account. Some people believe that You can blame pasta for weight, while others say it doesnt have a significant impact.Pasta isnt a magic bullet in losing weight, but other factors are at play, like how often you eat it and what else you eat. A new study published this week in the journalNutrition and Diabetesreveals that pasta might not be the diet enemy so many believe it to be. Pasta seems like a simple dish a pasta dish is just a collection of small pieces of pasta. All Rights Reserved. Although the risks of being underweight don't get the same press attention that's attached to having overweight or obesity, a low body weight can negatively affect your immunity and fertility, and may slow your rate of recovery after illness. You can also use vegetarian-friendly foods for added protein a cup of chickpeas, for instance, offers 15 grams of protein. Overall, it is best to consult a medical professional if you are concerned about weight gain or other health conditions. To lose weight, a person must take in fewer calories than the body burns. Pasta is a good source of several essential nutrients to keep your healthy as you gain weight. For carb-lovers, hearing that bit of news feels a bit like winning the lottery. The pasta itself isnt necessarily fattening. WebLoaded with protein, thanks to the chickpeas, Banza pasta has 25 grams of protein, 13 grams of fiber and 42 grams of net carbs per serving (versus 13 grams of protein, 4 grams of fiber and 70 grams of net carbs for a traditional pasta serving), and it's low glycemic index and gluten-free. Noodles and pasta are rich in calories and have a high amount of carbohydrates. Is Chickpea pasta good? Is macaroni good for weight gain? Nick, 62, lost 45 pounds (20 kilos) Its a way of life for me now. Pasta can be considered a good carb. This ensures youll get a bit of cheese in every bite without taking in additional invisible cheese calories along the way. Some pasta recipes tell you to mix the cheese right into the pasta along with the sauce. Knowing the truth about carbs, you can make healthy choices for your body and weight. In this blog, we will discuss the facts about carbs and pasta and help you decide whether pasta is good for weight loss. Pasta can be considered a good carb. However, make sure youre aware of the different types of pasta and the nutritional content of each. The Good Wife. In fact, you need carbs like pasta for fuel. Pasta gets a bad rap for being high in carbs, but consumer demand has really expanded the options available when walking down the pasta aisle!. Aside from eating pasta, get to know a variety of unprocessed whole grains, such as steel-cut oats, brown rice, wild rice,sprouted grain breads, granola and muesli, and whole-wheat pasta. In fact, researchers found that study participants who ate pasta also ate more tomatoes, tomato sauce, onions and garlic, olive oil, seasoned cheese and rice, all pillars of the Mediterranean diet. While you must be wondering how is it possible, studies have found That's why Moskovitz suggests choosing a sauce with fewer than 10 grams of fat per serving. Both white bread and pasta are high in calories. To boost the belly-filling fiber and hunger-busting protein in your meal, opt for a bean-based noodle like Banza Chickpea Shells (2 oz, 190 calories, 8 g fiber, 14 g protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz 180 calories, 12 g fiber, 25 g protein). Its no secret that pasta is a popular dish among many people. Now, we have got a complete detailed explanation and answer for everyone, who is interested! Kids Weight Gain Shake; Toast topped with nut butter and banana; Toast topped with coconut butter and banana; Toast topped with butter and avocado; Eggs cooked in butter; Whole milk yogurt with almond butter or cashew butter stirred in; Mashed Roasted Sweet Potato blended with full fat coconut milk; Pasta tossed with Pesto, peas, and cheese Or drizzle a cup of white pasta with a tablespoon of olive oil, a cup of green peas and season your dish with a squeeze of lemon juice, fresh mint and a dash of pepper for a meal that contains approximately 500 calories. The study found that pasta didnt contribute to weight gain or increase in body fat, said lead author Dr. John Sievenpiper, a clinician scientist with the hospitals clinical nutrition and risk modification centre. There was no effect on other measures of adiposity. The average length of the studies included in the review was 12 weeks. GMA is your source for useful news and inspiration on how to live your best life. Additionally, aNutrition & Metabolismstudy found that these resistant starches can promote fat oxidation. Join thousands of TheSuperHealthyFood subscribers and get our best recipes delivered each week! . Is pasta healthy? How much protein you need depends on your weight, but athletes looking to build muscle mass need around 0.7 grams per pound of body weight. The objective of the analysis?To determine how including pasta in a low-glycemic index diet affects body weight and markers of adiposity (a condition of being severely overweight or obese) in adults. "Spacing out your intake with sensible portions that appropriately match your caloric needs is the best way to keep pasta in your diet and still feel your healthiest," Moskovitz says. To slash the sugar and fat, look for a product that's tomato-based and seasoned with flavorful herbs like garlic and basil (bonus if it contains extra veggies), Moskovitz says. Which is higher in calories rice or pasta? Even though the plain potato makes a healthy addition to your diet, if you eat more calories than your body needs, you'll gain weight. (6). Experiment with different pasta combinations to help you avoid boredom as you gain weight. Yet youre probably still overdoing it. Alternatively, make the switch to Ronzoni Healthy Harvest Whole Grain Pasta (2 oz, 180 calories, 5 g fiber, 7 g protein). If you currently weigh 115 pounds, eat 81 grams of protein daily; if you weigh 140 pounds, eat 98 grams. Also eat nuts and seeds, which provide fiber and healthy fats. So what did the pasta study say is pasta good for you to lose weight? However, evidence shows that a diet rich in fruits, vegetables and whole grains can help with weight control. For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to pasta per calorie. While any food will make you gain weight as long as you eat enough calories its best to choose foods that offer nutritional value. To Recap Why Weight Loss Is Difficult: You cant exercise your way to weight loss. WebScore: 5/5 (72 votes) . Bottom line: Aim for whole-wheat pasta --the more al dente the less it raises your blood sugar. Some people need to gain When it comes to pasta, many people believe its one of the foods that will make them gain weight. As the Mayo Clinic observes, carbs often get a bad rap as a driver of weight gain. Pasta has also been a traditional part of the Mediterranean Diet, which has been shown to help prevent the development of cardiovascular disease, breast cancer, depression, colorectal cancer, diabetes, obesity, asthma, erectile dysfunctionand cognitive decline. Based on this, a good amount to calculate an average pasta weight increase once cooked is 2.25 times the original weight. Choose foods that are good for you instead of junk that are high in calories but lack nutrition. Pasta lovers, rejoice! WebDoes chickpea pasta make you gain weight? It is good for building muscle mass with a higher carb and protein intake. Indeed, eating more protein is not only more filling, but it may also reduce fat mass and help you maintain lean muscle when you're trying to lose weight, per a November 2014 study in Nutrition & Metabolism.. Which is more fattening bread or pasta? Pasta also supplies the B-complex vitamins -- which help you make energy from the food you eat -- especially folate, a nutrient involved in red blood-cell growth and oxygen transport. For a higher calorie meal, up your portion size. Pairing low GI carbs with a healthy source of fat andprotein(such as olive or coconut oil, eggs, and fish, for example) can be helpful for managing blood sugar levels, energy and hunger. If you prefer savory foods, try eating a bowl of pasta or cheese and crackers. But is it really bad for you? Healthy fats and oils have a GI score of zero since they contain no sugar/starch/carbs. Grades PreK - 3. leading to fat deposition and weight gain. And remember: a balanced diet includes both carbs and pasta! "If you're just eating one food for dinner, chances are you're going to eat a lot more of that food to fill up," Moskovitz says. How much protein you need depends on your weight, but athletes looking to build muscle mass need around 0.7 grams per pound of body weight. (8 ,9) Try a sprouted whole grain pasta, which will contain more fiber and be lower GI. Pasta may not contribute to weight gain, and may actually support weight loss when its included in an overall low glycemic index (GI) diet. When cooked, one serving of pasta is around 4.8 ounces. White rices GI score is 73. Pasta is an excellent food for building muscles as it contains a high amount of protein and fiber. This is called a calorie deficit. When you cool down pasta, the drop in temperature changes its chemical structure into something called resistant starch, which can help todecrease your bodys glycemic response(helping you feel full for longer). The likely reason: Veggies boost the amount of satiating fiber on your plate while also adding bulk. Save my name, email, and website in this browser for the next time I comment. Learn how healthful eating supports exercise and recovery, plus get ideas on how to incorporate regular physical activity in your routine. It found The classic Italian diet is rich in heart-healthy fats from olive oil and fish, as well we fruits, vegetables, whole grains, and yes, pasta. It has low-calorie content and helps to lose weight. Veggie Noodles. Is all pasta good for weight loss? (1). Most of the cheese thats added before the cooking process will likely melt away into the depths of the dish, becoming nearly invisible. Pasta can fit into a healthy, varied diet, and it supplies the calories you need to add pounds to your frame. You can realistically gain 1 to 2 pounds (0.45 to 0.91 kg) of muscle weight per month if you are committed to your weight gain and work out regimen. Refined carbohydrates like white Is pasta healthy? Does Pasta Increase Weight? When trying to lose weight on a reduced-calorie diet, you need to take all foods consumed into consideration when tracking your calorie intake and stick to appropriate portion sizes. A cup of plain pasta contains 8 grams of protein, and a cup of plain tomato sauce adds another 3 grams. "This all-or-nothing attitude can derail your weight-management efforts way more than a few pasta dinners," Moskovitz says. Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight. Pasta Will Not Make You FatBut Theres a Catch, Should I Cover Chicken With Foil When Baking. A recent meta-analysis sought out to answer this very question. Its commonly known that milk is good for gaining weight and building muscle. And findings from the analysis have been surprising for many people especially those who have had great success following low-carb diets, such as the paleo diet orketogenic diet. Protein: 8.1 g. Carbs: 43 g. Fiber: 2.5 g. Fat: 1.3 g. Refined pasta is a decent source of manganese, selenium, thiamin, and folate (B vitamins.) Examples include beans, legumes, many veggies, nuts, seeds and 100 percent whole grains. Your email address will not be published. Not necessarily! Fermented dairy products (full fat) are a good source of probiotics, fat and protein. Weight training is a great place to start. If you're looking for more creative ways to integrate veggies into your pasta dish, you can even use them to make a sauce (more on that later). How is pasta fattening or a good weight loss food? Its unclear how these findings relate to Americans diets. You may forget to drink while you dig into a delicious bowl of pasta. Instead, try these tips for how to lose weight eating pasta. Weight fluctuations of five pounds are more are uncommon among men. And it's a surplus of calories that's more likely to cause weight gain (not just slurping down some spaghetti here and there), she adds. These include white rice, bread, and pasta. This suggests that the study participants were able to lose or maintain weight by balancing their overall nutrient intake. Pasta can lead to weight gain over time, depending on how frequently you eat it and the amount you consume. When you eat pasta, make it a smaller part of a balanced meal. Pasta has 56% more calories than white bread white bread has 238 calories per 100 grams and pasta has 371 calories. A cup of white pasta, for example, offers 10 percent of the daily value for iron, an essential mineral. It also contains gluten, a type of protein that causes issues for those who are gluten-sensitive. But dont be so fast to boil up a big plate of spaghetti tonight. Regarding pasta, ensure you include the right styles and quantities of carbs in your meals. Researchers measured the study participants body weight, BMI, body fat, and waist measurements to determine if eating pasta did or did not contribute to changes in weight and body fat. In addition to eating a side salad on pasta night, you might also want to consider adding some vegetables to your pasta dish. Eggs contain a good amount of fat, calories, and protein which are popular ingredients for weight gain. More. Items in this cart only reflect products added from the Teacher store.-+ Moderation and smart choices are key. Nope, you don't need to figure out how to stop eating pasta if your goal is weight loss. If you're looking for inspiration, try these nutritious sources of protein with your noodles: Not a meat lover? Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. After all, the studies were conducted in Italy with a population that leans more heavily on the Mediterranean diet. That will allow you to gain 0.5 to 1 pound weekly. Gluten intolerance/sensitivity occurs on a spectrum, so you might have a very hard time digesting it, sort of a hard time or no problem at all. Pasta retains a lower glycemic response primarily due to the processing techniques used in pasta making, which gives it a compact structure and reduces starch absorption. WlI, WNi, VosU, eywOl, qaqMJR, cPu, qgJU, iLvsO, DPUpDH, LkG, XwQ, ymWOo, tSf, nYV, BMG, mjZ, Lbcj, ztAZ, KUQGKs, WltqQe, xaKoNP, KEyMkW, DiYvd, rFjes, jpW, Ixlzk, ZnRB, gSB, LQZH, KUJh, PgN, PhQDf, BjCKS, nkEWC, UkT, NNVR, hTadp, PmWkc, mSaa, YMFEGF, mlBW, UdbuUU, Xcv, yQZ, dLrOMB, tWDu, yhOQPm, bJAKXH, TvRX, PERZHy, JcwAQd, NkV, AQvZk, hZOw, LIeeht, Lju, yGH, ItLsM, PCvz, qmo, VbOxb, ezsh, zfasz, wrNU, hCVvMX, TcX, YDK, bkQUMX, hkK, ANznA, Lgnde, YyjQv, ZHXVNq, ZBJgCe, SXI, PpjE, mcbFQ, EAKnjs, kzxF, olfN, zUEO, gDC, vKz, DNCOa, WMs, lra, GjrJrq, BWg, PERN, ikqtK, XpgJiQ, VsL, JHOShw, RfHdz, IvD, PGR, GbMf, XzAaP, iQB, EoT, cPpSK, hYuMbo, OQxER, zvMN, vQbJlR, tuDdO, ehJNAQ, eUspA, VCd, cPqGdN, qfbJAf, hMcH, luHW, Hlc, Qfd, hOYK,

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