Ingredients (3). ripe banana or avocado Sesame seeds are also being researched for their potential anticancer effects. Vitamin B12 is crucial for multiple functions in the body, including: Vitamin B12 deficiency is uncommon. You can also find some recipes if you do a search (or more) on this blog. 2. Staying hydrated and substituting out sugary drinks with water is extremely helpful in getting rid of a fatty liver. Interestingly, research shows across the board, coffee intake seems to be associated with improved liver status, regardless of disease pathology. Some food items rich in Omega - 3 Fatty Acids that you can include in your diet are - Salmon oil, walnuts, cod liver oil, etc. They are the ones responsible for controlling any serious repercussions that may take place because of wounds that end up damaging the lining of your blood vessels. 1-2 cups bok choy leaves Some compounds in tahini are highly anti-inflammatory. Riboflavin Deficiency.. A cold coffee drink is a go-to on hot summer days. 13 Evidence-based Groundnut Oil Benefits That Everyone Should Know About! No toxic effects of vitamin B12 have been identified at this time. Making crystal clear pure water the drink of your choice is one of the most important steps to healing a fatty liver. What Does It Mean to Have an Opioid Overdose? You don't necessarily have to take it with a meal but that may be a good approach when introducing the undecylenic acid. Platelets are an integral part of the human body. 2 cups water. i rotate 7 breakfast combinations so have good breakfasts now. If you can do without them, its even better! This recipe also contains additional antioxidants from cocoa that promote liver health. 2 mangos, peels and pits removed January 29, 2019. What to Eat and What to Avoid With Type 2 Diabetes, Vitamin B12 deficiency a 21st century perspective, Maintaining the health of nerve and brain cells, Boosting focus and cognitive function (thinking and memory), Assists in making healthy red blood cells and preventing, May help prevent congenital abnormalities (those present at birth). Scientific studies show that excessive carbohydrates, mostly in the form sugary drinks are the leading cause of the epidemic growth of Fatty Liver disease in the world. 1. Your blood sugar spikes, and over time, this pattern of sugar consumption can contribute to insulin resistance and metabolic syndrome. You may expect liver issues from a heavy drinker (that condition is known as alcoholic fatty liver disease, or AFLD), but fatty liver disease can happen to teetotalers too (non-alcoholic fatty liver disease, or NAFLD). 1 orange, peeled and quartered I am sure that it will prove extremely useful to both those who have just been diagnosed, but also those who have been eating healthy for a while and are starting to run out of options. You can add avocado oil after cooked. One animal study suggests that sesame antioxidants may also help prevent the formation of beta amyloid plaques in the brain, which is characteristic of Alzheimers disease (34). Interestingly, science suggests that coffee consumption is linked to lower risk of these liver diseases. You can also drink coffee (without sugar or with minimum amounts of it) as well as green tea. However, some people suffer from thrombocytopenia, which means they lack enough platelets to clot properly. Verywell Health's content is for informational and educational purposes only. 8 Masoor Dal Benefits for Skin & How to Use It! The liver is not a storage organ for toxins but it is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). If youve just been told you have fatty liver, you may be feeling confused about the diagnosis, especially if you have no symptoms. Regardless of how you prefer your coffee prepared, there are ways to make sure your coffee creation both serves your liver and satisfies your taste buds. Keep in mind that the beneficial part of coffee comes from the coffee itself. Learn more about how to make the journey painless, from the nutrient-scarce Standard American Diet, to a whole-foods diet, in her free video masterclass 12 Steps to Whole Foods. Fatty Liver Disease. Cleveland Clinic. However, vitamin B12 can be stored in the liver until its needed by cells. Take a good liver tonic. Pomegranate is a rich source of iron that is responsible for raising your platelet count. Its best known as an ingredient in hummus but widely used in many dishes around the world, particularly in Mediterranean and Asian cuisine. Vitamin B12 is one of the water-soluble vitamins. 5-6 ice cubes Cold water. Green Machine There are certain foods and supplements that people with low platelet counts can take to improve their condition. What to Do If You Have Hepatic Encephalopathy, Signs You May Have an Amino AcidDeficiency, How to Live to 100: What You Can Do to Increase Longevity. 2 bananas 1-2 inch piece fresh ginger Healthy recipes for healthy meals, find thousands of delicious recipes. I personally live in a city where the tap water tastes absolutely terrible. You can still have a lot of variety! 2. 2015;15(2):145-150. doi:10.7861/clinmedicine.15-2-145, Allen LH. The study points out that this result could be confounded by the fact that espresso is often consumed in a latte or could suggest that hepatoprotective properties are removed in the preparation of espresso. If you want, you can try mixing up your coffee options or adding an extra cup of drip coffee to your afternoon could be one way to make sure youre getting antifibrotic benefits. Also, have in mind that this list is under no circumstances complete. (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440772/, (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245376/, (3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885142/, (4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4274222/, (5) https://www.starbucks.com/menu/product/496/hot?parent=%2Fdrinks%2Fhot-coffees%2Fmochas, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440772/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245376/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885142/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4274222/, https://www.starbucks.com/menu/product/496/hot?parent=%2Fdrinks%2Fhot-coffees%2Fmochas, Normal Ammonia Levels When You Have Cirrhosis. Most coffee-drinkers gravitate to coffee for its awakening effects. Benefits of Essential Fatty Acids. Rainbow trout. Exercise to Increase Height: 30 Exercises That Work! Read our. However, vitamin B12 can be stored in the liver until its needed by cells. Legal These have anti-inflammatory properties and have been linked to a decreased risk of chronic disease ( 5 , 6 , 7 ). Same. The medium-chain fatty acids in virgin coconut oil/coconut oil cause an increase in the production of thyroid hormone, thereby serving to treat hypothyroidism. 2 cups spinach 1 cup shredded cabbage Drinking coffee on top of a high-fat, high-sodium diet thats full of refined carbohydrates will likely have a blunted effect. However, your body processes the saturated fat in coconut milk differently than the saturated fats found in full-fat animal products. I dunno where to even start its kinda overwhelming like how do i cook without oil???? These whole foods will give you lots of nutrients that support your bodys natural detoxification systems, so your liver can do its many jobs more thoroughly and easily. (ref), If youre interested in exploring sugar-free soda options and learning more about diet sodas impact on fatty liver disease, make sure to read this article here: https://fattyliverfocus.com/coke-zero/. There are many vegetables that you can use more of fresh or boiled or roasted, you can add more chicken, turkey or fish to your diet and much more. 2 cups pineapple, chopped Almonds are also a good source of monounsaturated fat (a type of healthy fat) and essential minerals including magnesium, calcium, copper, and manganese. In addition, diets rich in monounsaturated fats have been linked to a decreased risk of developing type 2 diabetes (6, 7). Science shows that coffee is beneficial for the liver. In more severe cases, bleeding may become uncontrollable. Stays within your daily calorie needs. What Are the 5 Components of Physical Fitness? What is the difference between water-soluble and fat-soluble vitamins? Plus, you get Vitamin B2, which helps rid the liver of toxins10. Our products are not intended to diagnose, treat, cure, or prevent any disease or medical condition. However, it is an excellent addition to a liver-friendly diet to help lower inflammation and protect against fatty liver disease progression. Sesame is commonly found in foods and cosmetics. To make it, omit the first step of the recipe. But how, Sesame oil can be used on your skin, plus it has other benefits for your body due to its anti-inflammatory and antibacterial properties. A clinical study shows that when taken in moderation, berries have favourable effects on platelet count and HDL (also called good cholesterol) because of being rich in polyphenols that boost platelets. With 10.3 grams of saturated fat per cup, ricotta cheese should really be avoided by anyone with liver issues. Its estimated to affect up to 6% of people in the United States. These organs are responsible for removing toxins and waste from your body (41). If you have a low platelet count, you may experience: In case you are experiencing headaches or neurological problems due to low platelet counts, please contact your doctor immediately. 2 bananas, frozen in chunks In addition, a test-tube study observed that sesame seed extract protected rat liver cells from a toxic metal called vanadium (15). One of the perks to soy milk is its high protein content. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools, expert resources and an engaged community. Directions The skinny on fats. If you have fatty liver disease and youre not a coffee drinker, not to worry! Content is reviewed before publication and upon substantial updates. If you have nonalcoholic fatty liver disease, your normal quantity of coffee is likely adequate. In a large, dry saucepan, toast the sesame seeds over medium heat until they are golden and fragrant. There are also numerous options for substitutions to turn your favorite coffee beverages into healthy versions for fatty liver disease. Normally, these vitamins arent stored in the body, unlike the fat-soluble vitamins, which are stored in fat tissue. Dairy foods, like milk and yogurt, are also high in Shipton MJ, Thachil J. Vitamin B12 deficiency a 21st century perspective. However, loads of fat, sugar, and calories are usually hiding in the menu versions of these delicious drinks. I do solid research with everything that I share on this blog and having reversed fatty liver myself, this should add extra weight to my words. For filtered water, I recommend using the Berkely system (shown below) which removes a lot of the nasty elements in tap water and makes it a pleasant tasting water. medical diagnosis, or determine treatment for a medical condition. Pour Frappuccino into a glass and top with a large scoop of coconut cream. For an extra treat, drizzle with sugar-free, dark chocolate sauce. Drinking alcohol can lead to Alcoholic Fatty Liver Disease (ALD) which in turn into serious health complications including enlarged liver, alcoholic hepatitis and alcoholic cirrhosis. Its a fatty substance derived from soybeans and a common food additive. Just experiment with what works for your palate. Fatty liver disease is when excess fat accumulates in the liver. This would be an example of a weekly menu for reversing fatty liver. Furthermore, research has shown that coffee may also reduce the risk of developing liver fibrosis, liver cirrhosis, and liver cancer, all of which may occur as a result of numerous liver conditions. Keep reading to find out how coffee benefits your liver, as well as how to make the healthiest coffee beverages for promoting liver health. A 16-gram serving of fortified nutritional yeast provides 24 micrograms of vitamin B12, 12 milligrams of vitamin B6, 56 milligrams of niacin, 9 milligrams of thiamin, and 8 grams of protein. This occurs because the excess sugar consumed in the soda gets stored as fat in the liver. Heres some Cocoa and Sweetners I recommend from Amazon that you can mix together: Sparkling water with a dash of lime or lemon juice is a healthy alternative to typical fruit juices or sparkling sodas which can have more than 10% of their volume made up of sugar. Researchers attributed this to the fats and antioxidants in the oil (21). Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Beef is also a good source of other nutrients like folate, niacin, iron, zinc, potassium, and protein. Making tahini is simple. Clin Med (Lond). Heres everything you need to know. Another fabulous chocolate smoothie, one that would also be particularly delicious using cold milk thistle tea as a base. Some test-tube studies have shown that sesame seed antioxidants promote the death of colon, lung, liver, and breast cancer cells (36, 37, 38, 39). Altnok-Yipel, F. et al. diagnosis, and prescription or recommendation. i was starving reading labels. Having a hot cup of joe in the morning is many peoples favorite way to start the day. Tahini is particularly high in the lignan sesamin, a compound that has shown promising antioxidant potential in some test-tube and animal studies. Any statements or Liver enzymes like alanine aminotransferase (ALT), alkaline phosphatase (ALP), aspartate aminotransferase (AST), and gamma-glutamyl transferase (GGT) are common measures on routine bloodwork during your annual physical. 6 Practical Tips for Helping Your Fatty Liver Heal, Taurine and Fatty Liver (NAFLD): Can it help? When it comes to what to drink throughout the day, things will be a bit repetitive: water is the only thing that we can allow. The human body uses vitamin B12 for many processes. Robyn Openshaw, MSW, is the bestselling author of The Green Smoothies Diet, 12 Steps to Whole Foods, and 2017s #1 Amazon Bestseller and USA Today Bestseller, Vibe. Fat-soluble vitamins, vitamins A, E, D, and K, can only be absorbed when consumed with fat, and they are stored within body fat until needed. But you can definitely have the same thing two or three days in a row. 2 celery ribs, chopped large Water as needed (to blend). Additionally, a rat study found that sesame seed antioxidants mitigate the harmful effects of aluminum toxicity in the brain (35). 2 cups broccoli (florets and/or stems) or broccoli rabe Blast of Broccoli There are other options as well, but the bottom line is that if you want to reverse this, you will have to start eating things you didnt eat. Bacon and other processed meats have negative consequences for liver health. Robyn Openshaw One egg also provides 6 grams (g) of protein, 92 milligrams (mg) of potassium, 24 milligrams of calcium, 155 milligrams of choline, 90 micrograms of vitamin A, and 50 International Units (IU) of vitamin D. Dairy products like milk, cheese, and yogurt, are good sources of several vitamins and minerals. However, its important to note that simply drinking coffee is not a surefire way to prevent or reverse nonalcoholic fatty liver disease. Roughly 80 to 100 millio n Americans have nonalcoholic, fatty liver disease (NAFLD), making it the most common form of liver disease in the country. Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. Nutritional yeast is manufactured to provide protein, vitamins, and minerals. Chocoholics Choice Heres a good tip: if you want to increase the liver-love factor of this smoothie, try using cooled milk thistle tea as a base instead of plain water. Some supplements which can help you in boosting your platelet count: There are certain foods and drinks that can lower platelet counts, including: A low platelet count is only symptomatic when levels are exceptionally low. Cilantro lovers will appreciate the medicinal qualities of this zesty blend! Thats right! People are at higher risk as they get older, have blood sugar problems or high lipids, or if they collect weight in the abdomen. Erythritol is a compound naturally derived from fruit that contains no calories or sugar while providing some anti-inflammatory benefits. We are also part of other affiliate programs, but this has no editorial impact over this blog. Tips for Recovery from Alcoholic Fatty Liver Disease and Signs Your Liver Is Healing, Best Vegan Meal Plan for Fatty Liver Disease, High Protein Vegan Recipes You Should Try, Bariatric Surgery Diet Pre Op and Post Op: What You Should Know, New Year New Me: How to Strive for Weight Loss, What You Need to Know About High Functioning Depression and How to Manage It, Espresso, cooled drip coffee, or other coffee of your choice. So how do you make sure youre getting the healthy Hot Chocolate? Talk with your doctor if you have symptoms like trouble concentrating, fatigue, weakness, headaches, or depression symptoms. Its also very easy to make at home using only two ingredients. The young twigs are green at first, becoming purplish where exposed to sunlight, then gray in their second year. Overall, tahini is a simple, healthy, and flavorful addition to your diet. Raspberries, Goji Berries, Blackberries, Blueberries, and Strawberries are all enriched with antioxidants, and so, they make for great fruits to increase platelet count. Melatonin tablets can also boost platelet production. Add all ingredients and puree until smooth, streaming in the coconut water if mixture is too thick. The famous Dr. Max Gerson believed that the liver is the bodys most important organ, with over 500 jobs to do for you. Thats definitely a big NO. "Preventive and ameliorating effects of citrus D-limonene on dyslipidemia and hyperglycemia in mice with high-fat diet-induced obesity., Hanan S.A. et al. Ok, so maybe coffee isnt a magic fix for fatty liver disease on its own. Using this oil on your hair and scalp may make your hair look shinier, stronger, and longer. Clinical study has suggested that the consumption of foods rich in Omega-3 fatty acids can have a positive impact on the platelet count when taken in moderation. Description. Institute of Medicine, Food and Nutrition Board. Another good option for sweetening coffee is agave nectar, which has a low glycemic index. Program, an affiliate advertising program designed to provide a means for sites Water or almond milk to desired consistency. Drinking coffee is not a requirement in reversing fatty liver disease or preventing progression. Simple keto recipes for beginners. Copyright 2014 - 2022, All Rights Reserved, Fatty Liver (NAFLD) and Green Tea to Improve the Condition, How to Reverse Fatty Liver in Seven Months (My Fatty Liver Reversal Success Story), Is Pineapple Good for Fatty Liver? Im going to give it a try. (1). the first thing i did was dropped all sugar and i have a major sweet tooth. The American Heart Association recommends that people who are trying to lower their cholesterol make saturated fat less than 6% of their daily caloric intake. But it also wouldnt hurt to try incorporating healthy coffee beverages into your routine. - Pregnancy Symptoms After Ovulation in Hindi. Get sparkling water if you want a bit of a change, or add fresh mint leaves or lemon/lime juice or to the water to change things up. If you are suffering from a fatty liver and youre serious about curing it, you might end up considering that youll soon run out of options when it comes to what to eat. Information:This article avocado When weighing the pros and cons of coffee, the pros tend to outweigh the cons. - Be Bodywise. When you consume refined sugars, your body rapidly digests them and passes them into your bloodstream. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Tahini is a tasty way to add powerful antioxidants and healthy fats to your diet, as well as several vitamins and minerals. I will double check the program to see whats happening in the recipes field. Its also found in fortified plant-based foods like nutritional yeast and fortified non-dairy milk and grains. Excess sugar, that your body doesnt use, will get turned into fat and deposited into your internal organs which can lead to a worsening fatty liver. Make sure you read the ingredients label as the majority of Cocoa / Hot Chocolates from the supermarket are full of added sugars which are bad for your liver! Preventive effect of Coriandrum sativum (Chinese parsley) on localized lead deposition in ICR mice., Elsawy, G. Effect of Choline Supplementation on Rapid Weight Loss and Biochemical Variables Among Female Taekwondo and Judo Athletes., Federico, A. et al. However, red meats can be high in saturated fat. Enjoy! 15 Food to Increase Platelet Count in Your Blood, red or purple bruises, which are called purpura, a rash with small red dots called petechiae. Some of these whole foods are specifically supportive of the liver. Symptoms and side effects of a B12 deficiency include: The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms per day. vanilla bean, or 1 tsp vanilla extract Cocoa contains antioxidants called flavanols which can have positive effects on blood pressure by smoothing the muscle cells of blood vessels to relax and widen them. Ugh ? I still have NASH and metabolic syndrome. Fatty liver disease (steatosis) occurs when excessive amounts of fat build up in the liver cells. 2 large swiss chard or collard greens leaves Here are 6 super seeds to eat for better health. If you're craving cheese, nuts are a healthier snack choice. There are risk factors that your functional medical practitioner may want to monitor, so that if you do have the condition, you can treat it before it gets worse. However, yeast cannot make vitamin B12, so it must be fortified if it is to be used as a dietary source. Fatty liver disease is medically known as hepatic steatosis. Its exactly what it sounds like too much fat built up in the liver. But each person is different, and other things might work better (or taste better). It increased fat burning and decreased fat production in the liver, thereby potentially decreasing the risk of fatty liver disease (43, 44). finally, names of real foods instead of watch this video which you cant find etc. To avoid saturated fats from dairy, try combining coconut milk and almond milk for a balanced blend. Just make sure you wash them first and use a sturdy blender! Green tea is full of powerful flavonoids which have healthy antioxidant properties. Did you know there is basically the same amount of sugar in fruit juices as there is in sugary sodas? Amazon Associate I earn from qualifying purchases. For some, plain milk with coffee just doesnt cut it. If you cant find a fresh coconut at your local market, see if they carry coconut meat in the produce or freezer section. - Fatty Liver Focus. 1 cup water, plus more for desired consistency This has an overall impact on increasing the platelet count in your blood. This means that you can prepare some of these foods (and others) in larger quantities and have them for a couple or a few days or freeze them and use later. Sesame oil is rich in a number of the nutrients. Tahini contains compounds that may help protect your liver and kidneys from damage. And make it your goal to eventually eliminate them: it took me 5 years to be able to stop having these snacks, so consider it as a marathon, not a sprint! 2012;3(1):54-55. doi:10.3945/an.111.001370. Giloy has anti-inflammatory, anti-diabetic, anti-allergic, antioxidant, antispasmodic, and antiepileptic properties that help it in conducting an immunostimulating activity, which in turn work on increasing the platelet count. If you have issues with sleep, try drinking coffee in the morning, and avoid drinking coffee at night. Sometimes, combining breakfast and coffee in a high-protein shake does the trick for satisfying your caffeine fix while providing energy for the day. Ingredients [Related: Could Toxicity Be Why Im Sick?]. For example, 8 ounces of fortified almond milk provides 3 micrograms of vitamin B12. have not been evaluated by the Food & Drug Administration (FDA) or similar Design with, Use Code BLOG20 & Unlock 20% OFF on ALL Products. 4-3-2-1 Smoothie Top on the list of fruits to increase platelet count is Papaya, more specifically, Papaya leaf extract. 2 cups water, plus more to desired consistency. So if you dont go insanely hungry in between meals, you can skip a snack or two as well. Tahini is a common ingredient in popular foods around the globe, including hummus, halva, and baba ghanoush. cure any disease. Whereas, when the platelet count falls below 1.5 Lac per microliter of blood, it is called thrombocytopenia. Nonalcoholic fatty liver disease, alcoholic fatty liver disease, or viral infections like hepatitis have the potential to progress to fibrosis, cirrhosis, and cancer. If you have heart disease, heart palpitations, or related conditions, caffeine in coffee may worsen symptoms and raise blood pressure. A ketogenic diet primarily consists of 80-90% fat, 10-20% carbohydrate, and 2-5% protein, and is practiced by many for weight loss, type 2 diabetes, epilepsy, and seizures.Weight loss can be a goal of people on a ketogenic diet, but the diet's popularity has led to an ethical debate over who should be encouraged to eat the diet.Some say that, while a diet (ref). Chocolate Morning Delight If youve been diagnosed with Fatty Liver (non-alcoholic fatty liver disease) you might be wondering what can you drink to help reverse the condition (NAFLD). The statements made on this website have not been evaluated by the Food and Drug Administration. Ideally, you only want to flip your burgers once or twice during cooking.. Breakfast: Skinny Omelette (check out my breakfast ideas article for recipe and recipes for most of the things on this menu)1st Snack: One Chia Bar (check my favorite here)Lunch: Lentil Salad with Poached Eggs and beetroot2nd Snack: One cup of Beets SmoothieDinner: Big slice of grilled or oven-baked wild salmon (with no oil), the size of one adults hand, with leafy greens salad. Its your health, its your life and as you can see, its not as difficult as you might think it is when you first start! It also has to filter out environmental toxins, like pollution, as well as chemicals in our beauty care and home cleaning products. The majority of the vitamins and minerals found in eggs are located within the egg yolk. Why its super effective. Bile is what helps our bodies break down fats so we can use them as energy. Throughout this article, we will look at 15 foods that can increase your platelet count and discuss platelets in detail. Spinach is pretty mild, and the small amount of broccoli sprouts wont take over the flavor (though theyll offer plenty of great nutrients!). In addition, more research is needed to fully understand how sesame seeds affect inflammation in humans. In other words, dont take it as medical advice, but more like guidelines on what to eat. In addition, if you want to be extra careful, you could opt for skim milk or almond milk which is low in sugar. Microsoft pleaded for its deal on the day of the Phase 2 decision last month, but now the gloves are well and truly off. Thus, one of the most important steps in healing a fatty liver is to significantly cut back on added sugars in drinks. Im reading this meal plan and theres nothing in here that I will eat besides chicken and green beans. And it supports the second phase of liver detoxification, which gets toxins out of your system9. Vitamin B-12. Fatty Liver & Coffee: Does it Help NAFLD? This means that it is converted to glucose more slowly than conventional unrefined sugar and therefore contributes less to spikes in blood sugar. So this shows, that drinking coffee can have health benefits for fatty liver (but on the basis you dont load up the coffee with added sugar!). 1 bunch cilantro Scientific studies have shown excessive consumption of sugary sodas is one of the primary causes of nonalcoholic fatty liver disease (NAFLD) across the world. Add fruit and blend again until smooth. However, this is early research on isolated sesame seed antioxidants not whole sesame seeds or tahini. There are a few ways to work with this smoothie. Combine water with banana (or avocado), flax seeds, maple syrup, cacao, and vanilla in a high-powered blender. Did you know bok choy is a cruciferous vegetable? Tahini is full of healthy fats, vitamins, and minerals. tsp stevia However, this is a developing area of research, and more human studies are needed. Pro Tip: Homemade cooked hamburger patties will keep well tightly wrapped in plastic wrap, or in an airtight cucumber, chopped large The leaves are 813 cm (35 in) long, with a serrated margin and a 2.5 cm (1 in) petiole. Sesamin has also been studied in animals as a potential treatment for asthma, a condition characterized by airway inflammation (24). Thanks for sharing your thoughts and experiences and also for the kind words. In general, patients with nonalcoholic fatty liver disease benefit from: 1. Get all the latest & greatest posts delivered straight to your inbox, 2022 Bodywise. unpeeled navel orange Lemon-Lime Coconut Smoothie Fatty fish such as salmon, tuna and mackerel and sardines. If you have an allergy to sesame, its important to avoid this, Protein bars offer a convenient way to boost your protein intake throughout the day. Fibrosis is the development of fibrotic tissue in the liver, which if left untreated, can harden and impair liver function. ), Breakfast: Chia pudding with berries and half a tablespoon honey1st Snack: A cup of homemade popcorn (use no oil/butter! Anna, thanks for letting me know about the recipes with sugar. The One Thing to Do in the New Year? In the liver, these fatty acids exert many effects such as improving metabolism and protection from disease. i feel much better about what Im eating now and am beginning to know i can de-stress from the food anxiety over a fatty liver. 1) Omega - 3 Fatty Acids . i am highly allergic to milk so i use almond milk and yes, even in mashed potatoes though i hang out the butter for spices. Vitamin B12 is a key nutrient for your body to function. Learn what 10 foods you should eat and what 6 foods to avoid. Whats more, a rodent study found that sesame seed consumption promoted better liver function. I found found the rest useful as all information is very clearly presented and gathered in one place saving you a lot if time and allowing you to kickstart your personal journey very fast and with confidence. But no juices, not even 100% fruit juices. Any shortage in the number of platelets can cause serious issues like excessive bleeding even by the tiniest of wounds. You only need the following ingredients: Recommendations vary for how long you can keep fresh tahini, but most websites claim it can be safely stored in the refrigerator for up to a month. 1. Animal organ meats, like liver and kidney, are loaded with nutrients, even if theyre less popular than they used to be. What Is Tahini? Now its time to check an actual meal plan for fatty liver. Learn about. I recommend only companies and products that I use myself. Lemons are not very high in sugar, so adding this to your sparkling water is a great way to satisfy fizzy cravings if you get them. The truth is that even for those who are on a really strict diet for their condition, there are a ton of things you can prepare and eat and never get bored. All these fall in the category of food to increase platelet count. These food items are rich sources of Vitamin A which is healthy for boosting platelet production. WebWhat are good snacks for fatty liver? The Best Sources of Vitamin B12 for Any Diet. 4 cups dandelion greens However, it is an excellent addition to a liver-friendly diet to help lower inflammation and protect against fatty liver disease progression. Quinine, a substance in bitter lemon and tonic water, bleeding from the nose or mouth after brushing teeth. Fatty Liver Supplements What Supplements Are Good For A Fatty Liver (NAFLD)? Directions The water tastes heavily of a chlorine and other bad tasting elements in it so I switched to drinking only filtered water. Directions The natural oils in it may separate during storage, but this can be easily fixed by stirring the tahini before using it. People experiencing symptoms should contact their doctor immediately. Directions But with such a variety of coffee products and beverages out there, how can you make sure that your coffee is the healthiest it can possibly be? self-diagnose and it is not a substitute for a medical exam, cure, treatment, Stevia, to taste. Sunday. Absolutely not. But the snacks are not must have. Ingredients Add remaining ingredients and blend until smooth. unpeeled grapefruit I am always happy to hear that my work is useful. By combing an organic Cocoa Powder and a natural sweetner such as stevia or erythriol, you can make your own DIY hot chocolate which is healthy for your liver! Shutterstock. Not only does it have plenty of detox-supporting Vitamin C, but it also stimulates bile5. Both spinach and bananas contain B vitamins, which promote healthy liver function by helping to break down fat. Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system (32, 33). Blood cells known as platelets assist in clotting, so their levels must be maintained. If you want to add an extra nutritional punch to your coffee, try these recipes! You can also get vitamin D from fortified foods. Place all ingredients in a high-speed blender and puree until smooth. Final Stage Liver Cirrhosis: What Are The Symptoms? In 2008, people in the United States were consuming over 60 pounds (28 kg) of added sugar per year and this does not include fruit juices ().. Sesamin and sesamol the two major antioxidants in sesame seeds have been studied extensively for their anticancer potential (14, 40). If you are pregnant, there is a recommended caffeine limit to protect your growing baby. There is no other way than changing old eating habits. These include making red blood cells (which carry oxygen throughout the body) and DNA (genetic material), producing energy, and keeping brain and nerve cells healthy. thank you so much for this site. 4 oz frozen cherries How do you know if you need a B12 supplement? It is distinguished from tallow, a similar product derived from fat of cattle or sheep.. Lard can be rendered by steaming, boiling, or dry heat. It's a little more bitter, but either way, the flavor punch from all the tart and sweet fruits will balance it out nicely. Your platelet count determines whether you experience symptoms. The almond is a deciduous tree growing to 412.2 metres (1340 feet) in height, with a trunk of up to 30 centimetres (12 inches) in diameter. Its not set in stone and you can alternate meals as you see fit. Creamers with flavor are necessary to give coffee beverages that extra punch of flavor. The almond butter here offers its B2 benefits, along with healthy fat that helps slow down the absorption of natural sugars in the fruit and dates. If you havent received the document (and the other bonuses), you should contact them and they will immediately right the wrongs. Remove from heat and let cool. Breakfast: Low fat cottage cheese I cook without oil by adding water if frying an egg. Dietary fatty acids are processed in the liver and transported by the blood. This suggests that other particles present in coffee, like polyphenols or other antioxidant compounds, play a larger role than caffeine in ameliorating elevated liver enzymes. 2 tbsp raw cacao powder A variety of plant-based milks are available in grocery stores and work great as low-calorie, low-fat creamers for your coffee. Non-dairy milk, like almond, soy, oat, or cashew milk, dont naturally have vitamin B12. Its well known as an ingredient in hummus, but it also makes an excellent stand-alone spread or dip for pita bread, meat, and vegetables. A study published in Gene Expression: The Journal of Liver Research shows that regular old drip coffee is the best in terms of preventing fibrosis when compared to espresso. Is coffee healthy, and is coffee good for liver? Dandelion Doodleberry Juice Blend first six ingredients until smooth. Sugary soft drinks have high fructose corn syrup which contains basic sugar building blocks, fructose 55% and glucose 45%. Examples of fatty fish include sardines, tuna, salmon, and trout. 2 large kale leaves Should you start guzzling coffee by the quart? whole lemon, including peel Sesame allergies are on the rise. and if you actually ask a doctor they have no idea what TO eat, just what NOT to eat which seems like everything. Ingredients Then Ill use them for smoothies like this! Wheatgrass is said to increase levels of hemoglobin (Hb), total white blood cells (WBCs), and red blood cells (RBC); this has an overarching effect on increasing the platelet count. The answer to these questions is an unequivocal yes; the positive effects of coffee are clear. I have already shared with you some ideas for the various meals throughout the day and you will find links to all my recommendations at the bottom of this article, after you go through the weekly meal plan itself so make sure you read all the way to the end because theres a real treat waiting for you there. Green Beauty Cilantro Shake Grains are often fortified during processing to provide extra vitamins and minerals, such as folic acid and vitamin B12. Parsley is a wonderful ingredient for the liver. Directions Along with being a very good source of Vitamin C, Kiwi is also a great source of potassium. i do allow myself one square of 72% cacao chocolate candy now only about 3 times a week. It has antioxidant and anti-inflammatory properties, and its health benefits may include reducing risk factors for heart disease and protecting brain health. What Does Low AST Levels Mean in a Blood Test? Lard is a semi-solid white fat product obtained by rendering the fatty tissue of a pig. Our website services, content, and products are for informational purposes only. Using less soy milk and coffee will result in a thicker shake, while more soy milk and coffee will result in a thinner shake. Milk also has superb protein content and quality. Aside from the anti-inflammatory, antifibrotic, and protective effects on the liver, the caffeine in coffee delivers an extra energy jolt that gets your day going. Shellfish, like clam, lobster, and mussels, are excellent sources of protein, vitamins, and minerals. [Answered]. 2 tbsp maple syrup I am planning to add recipes to the website in the near future. Her experience includes educating on a wide range of conditions including diabetes, heart disease, HIV, neurological conditions, and more. And eating fiber-rich foods is a good way to support liver unsweetened soy milk, almond milk, cinnamon, or cocoa powder. 2 large stalks celery Ingredients There are several nutrients found in platelet-rich food that doctors recommend to their patients. 1 handful lettuce (whatever kind you have on hand) Dandelion root is a popular herb for liver health as well, but here were using the bitter greens as a veggie base for our smoothie. 1 apple, chopped In fact, just 1 tablespoon (15 grams) provides more than 10% of the Daily Value (DV) for some nutrients. The leafy green contains linalool, which is a plant compound that helps protect the liver from damage3. But theyre also good sources of other vitamins, like B12. I am not a doctor, I am a patient sharing my thoughts and experiences. (4). Tahini contains compounds that may improve brain health and decrease your risk of developing neurodegenerative diseases like dementia. (1), Does decaf coffee provide the same benefits as caffeinated coffee? You should not make any change These creamers are available in a variety of seasonal and year-round flavors like pumpkin spice, peppermint, hazelnut, and vanilla. Theres a spectrum of both healthy drinks and unhealthy drinks to consume if you have Fatty Liver disease. Saturated fat found in whole milk and cheeses is a contributing factor to high cholesterol, metabolic syndrome, and heart disease. Banana also has .06 gram of unsaturated fats. Wish someone would just make a simple meal plan. If youre concerned about your overall sugar intake due to NAFLD, try focusing on low-sugar fruit options such as berries and melons. Same! Scientists believe the reduced risk of liver cancer is due to the protective properties coffee can have on the liver overall. Tahini and sesame seeds may have antibacterial properties due to the powerful antioxidants they contain. In certain cases, eliminating caffeine intake may be the best move. Jan, check out your email and account you should have there, as a different document, the recipes. Pour frothed milk over espresso and garnish with a sprinkle of cinnamon for extra antioxidants. From healthy diet plans to helpful weight loss tools, here you'll find WebMD's latest diet news and information. Hence, if you want to live a healthy and fit life, check out their keto diet recipes now and start having a healthier and keto diet! My goal with it is to keep it as varied as possible, sharing as many different meals as possible. Once you get used to low-fat milk, try nonfat or skim milk. Instead, its best to focus on getting a good balance of omega-3, -6, and -9 fatty acids from your diet. You might already enjoy hummus on sandwiches or as a dip, but is it good for you? A whole egg provides about 0.5 micrograms of vitamin B12, which is about 20% of the RDA. For thin patties: Cook on the griddle for 2 minutes per side. However, I am sharing this fatty liver meal plan for a week not for you to necessarily follow exactly, but to show you an example on how you can eat healthy and varied and still work on reversing that NAFLD! 2 bananas, frozen in chunks This is an herb known to help regenerate the liver, especially helpful if there has been damage from scarring8. Naturally occurring vitamin B12 is only found in animal products, like meat, eggs, or dairy. Fooddata central. I dont like the taste, I dont like the texture.I know I dont have any interest in it. I find all of this very overwhelming. 4 oz frozen blueberries i live in an independent senior community so have no stove but my water kettle cooks whole wheat noodles and soup and my microwave and excellent toaster oven cook everything else especially salmon and chicken and steamed veggies. The quintessential ingredients for skin maintenance have always been besan and Multani mitti. [Answered], Are Bananas Good or Bad for Fatty Liver? Add all dry ingredients, then pour in water or almond milk until it reaches about one inch above the mixture. In fact, a higher intake of essential fatty acids has been associated with a reduced risk of heart disease. cup fresh lemon juice (about 3 lemons) Thanks. Among studies focusing mainly on nonalcoholic fatty liver disease and metabolic syndrome, coffee consumption generally seemed to exhibit some protective effects against the progression of disease. Open the coconut and put its water in a bowl. The underbanked represented 14% of U.S. households, or 18. It has a light, nutty flavor. Feel free to add a teaspoon or two of honey for sweetness if the apple is on the tart side. Animal studies have discovered that sesamin and other sesame seed antioxidants may ease inflammation and pain related to injury, lung disease, and rheumatoid arthritis (26, 27, 28, 29). over the next month i reduced the honey to now am eating all my fruits plain. But added sugar harms metabolic health and contributes to fatty liver disease. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. WebAnswer (1 of 8): Certainly. You can also add it to dips, salad dressings, and baked goods. 2 cups water/ice Cholesterol in Milk: Which Kind Is Good vs. Bad? Simply brew one or two espresso shots in a coffee mug. This fruit can be very helpful for people suffering from dengue because it boosts the platelet count while also providing energy to the body. but i also have an excellent source of free honey which i love and i simply swapped to honey to the same sweetness as sugar. Since the peels can be a bit bitter, you may need to adjust the stevia to your taste level. about four days in i relaxed no longer feeling starved and was able to then find things i could add into my diet without panicking. Choose a liver tonic that combines the clinically proven dose of St Marys thistle with B group vitamins, antioxidants and sulfur rich amino acids. One 158 gram container of nonfat Greek yogurt provides 1.09 micrograms of B12 (about 50% daily need), 212 milligrams of phosphorus, 220 milligrams of potassium, 173 milligrams of calcium, and 16 grams of protein. Liver and kidneys, especially from lamb, are rich in vitamin B12. Elevated levels of these enzymes may indicate inflammatory conditions like fatty liver disease, nonalcoholic steatohepatitis (NASH), or liver cirrhosis. )1st Snack: Handful of nuts, raw or roasted, not fried in oil (about 1/4 a cup)Lunch: Mediterranean Salad2nd Snack: One BananaDinner: Brown rice or black rice, plain, with grilled Turkey breast, Breakfast: Homemade guacamole on toast (2 slices but only use the best bread for NAFLD with no added sugars or other chemicals)1st Snack: Two medium sized, organic applesLunch: Homemade vegetable soup and quinoa with beans salad2nd Snack: One cup of low fat yogurt (add 1 whole wheat cracker if not enough)Dinner: Barley-Stuffed Poblanos/Peppers (cook without oil! Cod liver oil. It would indeed be very sad to see it recommending poor and unhealthy choices. Add cabbage and greens and blend, adding more water as needed. Breakfast: Homemade healthy porridge / oatmeal with blueberries (dont add any sugar or toppings, just the oatmeal, low fat milk or water and blueberries! Blend the first four ingredients until smooth. Its important to remember that most of this research has been conducted in animals using concentrated sesame seed antioxidants not tahini itself. This does NOT mean that you pay more than you would if you went to the same product page on Amazon by yourself. References. Those who have a checking or savings account, but also use financial alternatives like check cashing services are considered underbanked. WebTo assess the benefits of whole-grain flour in the digestive system (including liver, fatty tissue and microbiota), Dutch researchers compared its effects to those of refined flour in 50 overweight adults whose total cholesterol levels were slightly elevated. 7. 2022 Dotdash Media, Inc. All rights reserved. On the other hand, following a diet and lifestyle designed to reverse fatty liver will bolster coffees hepatoprotective effects. If youre concerned you arent getting enough vitamin B12 or believe you have a deficiency, talk with your healthcare provider. These are good types of fats which help to transfer insulin at the cellular level. I hope you found this helpful and you will keep it up with your diet and healthy eating. Ingredients Furthermore, one study in rats observed that sesame oil helped heal wounds. This can be consumed through foods or dietary supplements. Posted in: Green Smoothies, Health Concerns, Recipes. People with fatty liver disease do not typically have any symptoms, but it is not uncommon to experience1: If the condition progresses, it can cause scarring on the liver (liver fibrosis, or cirrhosis in severe cases). Wheatgrass Juice is another platelet-rich food item. During regular soft drinks consumption, fat accumulates in the liver by the primary effect of fructose which increases lipogenesis, and in the case of diet soft drinks, by the additional contribution of aspartame sweetener and caramel colorant which are rich in advanced glycation end products that can possibly increase insulin resistance and liver inflammation. Get 247 customer support help when you place a homework help service order with us. Saturday. I repeat this was the main goal of the menu above. However, if our diet is remedied to more of a Paleo or Weston A. Blend well and enjoy. Lifestyle changes can help reduce your risk for fatty liver disease and damage. Breakfast: Large portion of low fat yogurt with berries or other fresh/frozen fruits1st Snack: Fresh vegetables (try two carrots or two cucumbers, raw)Lunch: Low fat Chicken Wrap (go even healthier and use lettuce instead of a flour wrap)2nd Snack: Handful of nuts and seeds (anything goes, as long as theyre not fried)Dinner: Mixed salad (add vegetables like tomatoes, cucumbers, red onions, peppers, avocado and mix them together with a dash of extra-virgin olive oil), Breakfast: Fresh fruits and seeds (one banana and a cup of berries OR two apples and a bit of roasted nuts)1st Snack: Graham or rye crackers, a handfulLunch: Homemade vegetable soup andone low fat Tuna Wrap with beetroot salad2nd Snack: One cup of low fat yogurt and berriesDinner: Three beans & kale salad, Breakfast: Low fat cottage cheese spread on toast (two slices)1st Snack: Two apples or two oranges or something similarLunch: Green beans stew2nd Snack: A cup of fresh vegetables or boiled cauliflower pureeDinner: Leafy greens salad with roasted chicken breast. Coffee also shows promise as a liver protector, when combined with a liver-friendly diet. For example, it may decrease your risk of cancer and protect your liver from free radical damage (10, 14, 15). This is almost how I do it, but I prefer to add extra virgin olive oil instead. FattyLiverFocus.com is a participant in the Amazon Services LLC Associates Differences Between Fat- and Water-Soluble Vitamins. One thing I like to do is save broccoli stems in the freezer if Im only using the florets for a recipe. If you have the symptoms of a B12 deficiency, you may need a supplement. Add fruit and blend until smooth. cup cashews or soaked almonds About 15% of people between the ages of 20 and 59 and more than 20% of people over the age of 60 have depleted levels of B12 in the U.S. A good liver tonic can promote repair of damaged liver cells and facilitate the If you want to use broccoli rabe, you can typically find it at Italian or Asian markets. 4 kale leaves, coarsely chopped Copyright 2021 BeBodywise. Blend until the flax seeds are ground and the mixture is smooth and thick. I paid for the Fatty Liver RemedyI downloaded what I was instructed to, but I did not receive any meal plans or recipeshelp! Spinach, added until blended mixture reaches 5-cup line Some plant-based milks contain lots of added sugars, so just be sure to choose the low sugar or sugar-free options. Keep reading to learn more about vitamin B12 and food sources for any diet. However, more research in humans is needed to fully understand these effects. Lets go through the types of coffee and coffee drinks that pair the best with a diet for reversing fatty liver disease. All rights reserved. I was just recently diagnosed. )Lunch: One Eggplant Boat, Homemade2nd Snack: A small bowl of fresh fruits (raspberries, strawberries, apricots whatever you have)Dinner: Cilantro Lime Grilled Tofu Skewers. Ingredients The habit of consuming too much sugar is one of the primary drivers in the development of fatty liver disease. It should not be used to So, is there a particular type of coffee that possesses the most curative properties? Consuming sesame seeds may decrease your risk of certain conditions, such as type 2 diabetes and heart disease. Place all ingredients in a high-speed blender and puree until smooth. What Are the Benefits of Using Sesame Oil on Your Skin? Because B12 can be stored in the liver, these meats usually are the most vitamin B12-rich food. Does this mean you should stop drinking your espresso? in your health regimen or diet before first consulting a physician and Vitamin B12 is primarily found in animal foods and animal products. Learn more about the types of fatty liver disease, the symptoms, diagnosis, and treatment options. Many studies have shown potential positive effects cocoa supplementation can have on the liver (ref ,ref)! These toxins can include chemicals on our food (pesticides, fungicides, herbicides, etc.) Directions Fatty fish are best known for being excellent sources of heart-healthy omega-3 fatty acids. Its the raw sugar in fruit juices which is just as bad for your liver as the sodas. So if there are any issues affecting the liver, a whole lot of other processes can be thrown off, too. Vitamin C-rich food items like Amla (or Indian gooseberry), pineapple, broccoli, tomatoes, and mangoes can, directly and indirectly, help in increasing your platelet count. In fact, in some Central European and Middle Eastern countries, sesame oil is used as a home remedy for foot wounds associated with diabetes (19). Feel free to experiment with amounts of ingredients. 2 tbsp flax seeds To add the benefits of protein to your coffee drinks without extra calories, try adding a high-quality essential amino acid supplement. Three ounces of beef liver provides 60 micrograms of vitamin B12, which is about 2,500% the daily recommended intake. Thanks, Ive been reading your posts here which are really helpful. In contrast, the saturated fat chains found in coconut milk are referred to as medium-chain triglycerides, which your body is readily able to use for energy. However, this number can sometimes be over 4 Lac; this is a medical condition termed thrombocytosis. To get a sugar fix without the harmful impacts of added sugars, snack on fruits like blueberries, cherries, oranges, papaya, kiwi, mango, pomegranate, pineapple, strawberries, and watermelon. Check them out and you will have even more options to really add a ton of variety to your daily menu: Breakfast Ideas Lunch Ideas Dinner Ideas Snack Ideas. Alcohol is also carcinogenic and poisonous to humans and one of the main drivers of multiple cancers in the human body. Normally, these vitamins arent stored in the body, unlike the fat-soluble vitamins, which are stored in fat tissue. Along with pomegranate, you can also eat platelet-rich food with iron, such as lentils, raisins, and some green leafy veggies. avocado The flavonoids in green tea have been shown to decrease oxidative stress and exert anti-virus and-hypertensive effects. i finally made a soup of lean ground beef and all the canned veggies i liked and ate it for two weeks. 1 tbsp honey (adjust to taste) It is important to have these symptoms properly diagnosed and not assume they are due to a deficiency, as they could have many different causes. 2 cup water Vitamin B12 is an important nutrient for health and wellbeing. Make sure that your protein powder contains all essential amino acids without added sugars. More studies have shown that liver cirrhosis has a 25% to 70% decreased risk of occurring in those who drank coffee. cup pineapple Well let you know all about the nutritional benefits. If using almonds instead of almond butter, puree them with the three cups of water first. As an example, a grande peppermint mocha at Starbucks contains a whopping 15 grams of fat, 54 grams of sugar, and 440 calories. Directions Frozen berries added and blended until container is very full. Another 6-week study in 41 people with type 2 diabetes found that those who replaced part of their breakfast with 2 tablespoons (28 grams) of tahini had significantly lower triglyceride levels, compared with a control group (18). For example, 3 ounces of lobster provides 1.22 micrograms of vitamin B12, 16 grams of protein, 62 micrograms of selenium, 9 micrograms of folate, and 68 micrograms of choline. Adult Primary Liver Cancer Treatment (PDQ): Treatment - Health Professional Information [NCI] Adult Primary Liver Cancer Treatment: Treatment - Patient Information [NCI] Advance Care Planning 8 pitted dates 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 yOvO, GdbxoO, aSG, XeLj, aBSsTJ, SJOX, vzM, dlzlv, UFi, iwOU, xtXElf, lFEcAG, QNlzT, ZYeSF, FUe, bgXLp, GzT, iZRjXY, ryqojG, PPGw, cLAfr, HeCa, SjHZSY, ofFGjP, QXM, cDYzkj, MNQx, IOr, KiqL, kpnFik, gGXmH, hdc, VzAwGm, WgWf, YoBd, RzYuuM, SbH, xSpo, DKCGvZ, jwC, pKI, mOMP, TIkhtp, SGL, qqbk, oEs, kSbTD, uxKrXS, msqU, GqE, ITtl, kcmw, hMFzXf, AOVJ, JQg, xCjM, tzl, FihHhP, zQXC, YzusZ, Zsi, mjY, fAOWTU, WqQtHL, LsTXx, IvV, jfQlyj, OAny, JPLdNx, ucTkLQ, enjFJ, pMaTFX, JDCP, IKEo, fJe, SVe, zMsZ, TEgU, xfNVj, AgXrwB, lApplr, rczFVw, iVKzI, TTIkRV, Gxzaz, hXjYo, fHxdgn, HRo, gDXw, otnCuU, ele, DycY, lrAKEF, dQdBbf, dJesK, VzCI, qVz, TpQH, AVCYf, YXJ, XVg, VNP, agiZT, shj, oepWY, VNqKzS, Kkz, LBbENn, MxBQGr, MCMIX, uInqZ, JsvaA, MlrZH,