dry fruits benefits for female

Fig fruit is a rich source of Vitamin B, Vitamin C, phosphorus and essential minerals which are beneficial for your skin health. One study had women eat dates during the last few weeks of pregnancy. 1. On the other hand, dried plums are suitable for enhancing bone density. Fig dry fruit can correct hormonal imbalances and restrict the growth of cancer cells in some cases. In Ayurveda, almonds are beneficial for the brain and nerves. Dry fruits provide rich nourishment to the body which automatically reflects on your skin. Compared to the normal, fresh fruit, dried fruit has many advantages too. It can also keep the skin looking young and balanced by adding more dried fruit into diets. finally, pistachios helps in reducing hair fall, increase in hair growth and thus maintains strong and healthy hair. In addition to that, they prevent constipation and keep the bowels healthy. This traditional Chinese dried fruit made from tangerine/mandarin peels has many uses, particularly in Chinese cuisine and medicine. Some dried fruit contains a high amount of iron, which is good to combat several diseases, mainly anemia. Dried fruit can help improve color health. Various Benefits of Dry Fruits Most dry fruits are rich in minerals, proteins, fibre and vitamins add to that they are tasty and delicious too. November 6, 2022. Many kinds of dried fruit such as apricots are rich in potassium. Cultivated by mankind since ancient times, dried figs are anexcellent source of dietary fiber and essential minerals such as manganese. Dry apricot, plum, black raisins are also very good for overall immunity. 1. Antioxidants in dried fruit can improve the response of insulin. They will occupy your stomach for a few hours. Its how more women than men sometimes get affected by osteoporosis. Consequently, decreases the acne breakout and diminishes the dark spots left by acne. Be aware when buying dried apricots product. Nutritional value of dry coconut fruit. #9 Reduces Comorbidity Factors Some processed dried fruits actually promote inflammation but figs are the exception. Dried dates are among the best antioxidant sources. View complete answer on timeslive.co.za. Moisture Helps to remove stones VITAMINS Vitamin A Good for eye MINERALS Iron Enrich blood, helps in treating anaemia Potassium, magnesium Dry fruits are saturated with fibres for promoting healthy digestion. Additionally, they improve the overall brain-body co-ordination and functioning. Dry Fruits Benefits In Roman Urdu. Smooth labour and childbirth can be improved by eating dried dates. They assist in lowering the necessity to consume food regularly. Consider making dried fruit at home. Dry fruits are rich in nutrients in very small quantity of food. Dry fruits are a treasure trove of micronutrients like iron, magnesium, copper, etc. Benefits of eating figs for hair The vitamin E in figs is great for your hair. The best shortcut towards good health lies in munching a handful of dry fruits. Women may reap the most benefits from dried fruit, especially for their bones. kaju dry fruit benefits in urdu. Eating more dried fruit than fresh fruit will provide the body with more nutrients. Theres an explanation of why theres dried fruit in several energy bars. There are more vitamins and fibre in one ounce of dried fruit than one ounce of fresh fruit. You can just include a handful of these before dinner with warm milk to get rid of constipation. Dried fruits and nuts, especially almonds, walnuts, pistachios, coconuts, and dates are rich sources of protein. Women, particularly their bones, can reap the most benefits from dried fruit. It also improves skin quality and fights off infections. Thus, thats beneficial to prevent anemia, intestinal disorder, promote health heart and the best energy booster. They may taste better, but theyre not healthy. It also helps in cleansing of your gut. 15 Foods That You Should Never Put in The Refrigerator, 12 Best Meditation Techniques For Teens To Deal With Anxiety And Stress, 15 Amazing Health Benefits of Dry Fruits You Should Know, 12 Things To Do To Prevent Infectious Diseases, 12 Best Foods for Eye Health and Eyesight. Some dry fruits are beneficial for cancer, some nuts are best for weight loss. Here are the reasons why you should eat a handful daily. This traditional Chinese dried fruit made from tangerine/mandarin peels has many uses, particularly in Chinese cuisine and medicine. 1. However, pears are known to be a good source of dietary fiber and could be served as a low-calorie snack as well. Good for brain health, omega-3 present in walnut helps nervous system working smoothly and improves memory. You can try including them in various sweet preparations and gravies. Benefits of dry coconut for health. Raisins maintain systolic blood pressure and bodily signs of inflammation. They could also improve the consistency and frequency of stool. Metabolism can be improved by such dried fruits such as apricots, dates, prunes, and raisins. Dying fruit at home is best since it wont have any harmful additives. Health experts recommend eating dry fruits like apricots, walnuts and pistachios to stay healthy. For those who have hair loss problem, they should use dates into their daily ration. Some study said consuming dried apple regularly could improve cardiovascular health. That is why you better consume these dried fruits in conjunction with the other dried fruit that is rich in vitamin C, such as dried apricots. 10. The dates contain a high concentration of iron and vitamin B . Digitalist Tech Media 2021 All Rights Reserved. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber. An ounce of dried fruit contains more antioxidants and fiber than one ounce of fresh fruit. Avocado 4. 2. Other dry fruits like pistachio also help in lowering bad cholesterol levels. Still, they mustnt be eaten too much. Related article(s):Benefits of Strawberry. 6. Dried fruit can boost your fiber and nutrient intake and supply your body with large amounts of . Dry fruits contain good amounts of insoluble fiber as well which helps in preventing blockage of coronary. Fig 6. Dry fruits rich in mono-saturated fatty acids plummet glucose level in the blood of diabetic patients. Instead of snacking on unhealthy, sugar-filled foods, dried fruit is the better option. Onlymyhealth editorial team talked to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, about the health benefits of eating dry fruits daily. A mix of dry fruits is very beneficial for kids and pregnant women. Eating dried fruit can help reduce the risks of osteoporosis. They can save you from that extra strain on your eyes because of long hours on the computer. Via traditional sun-drying or other drying methods, fruits are dehydrated. APPLE. Dry fruits like prunes are said to strengthen the muscles of the uterus, which helps in a smooth delivery. Its best to eat them moderately. Many people couldnt differentiate between raisins and currants. In the end, there are many health benefits of dried fruits. Women, particularly their bones, can reap the most benefits from dried fruit. Some of the major health benefits of dry fruits include: Dry fruits are jam-packed with antioxidants such as polyphenols. Here are some benefits of dried fruit. They also keep the stomach happy by keeping issues such as constipation at bay. Haemoglobin plays very important role in our body. Online Dietitian In . However, this claim is unsupported by any scientific study or evidence. munaka dry fruit benefits in urdu. 3. Almond 2. Often found in some pizzas, salads, and pasta recipes, these sun-dried tomatoes are as nutritious as fresh tomatoes. Eating them wont raise the amount of blood sugar. In between meals, have a short snack of dried grapes (raisins), cherries, and apricots. The same amount of fresh figs has approximately 111 calories, 1.2 grams of protein, 0.3 gram of fat and 28.8 grams of carbs, including 24.3 grams of sugars and 4.2 grams of fiber. Raisins are excellent food and are also important during the period of recovery. Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. These elements are crucial components of keeping the heart safe. pistachios reduces acne, skin dryness, sign of aging and there by provides glow to the skin. 9 Health Benefits of Dried Aronia Berries (Chokeberries) and Nutrition Facts, 6 Amazing Health Benefits of Banana Chips, A Beginners Guide to Dehydrating Fruit of Any Type, Step-By-Step Process of Drying Orange Slices, Beginners Guide for Drying Cranberries in the Oven. Since the ancient times, people have been drying fruits not because they know about their nutritional values nor their actual health benefits. Theyre considered as superfoods that contain iron, vitamin A, and vitamin C. Also, they have lower calorie and carb content. Improve Bone Health Dried plums support bone formation and they also enhance bone health. Raisins naturally tastesweet because they contain a high amount of fructose and glucose sugar. Raisins lower the glycemic index with their high mineral and fibre content. Consumption of dry fruits enhances energy . Dry fruits are the best-prescribed medicines to keep many diseases at bay. It helps prevent hypertension and palpitation. They can also prevent oxidative stress and inflammation in the pancreas. Pistachios (Pista) 3. Increasing iron intake through dried fruit can help reduce the risks of anemia. benefits of dry fruits for skin. Made from the sweet fruit of the date palm, dates provides a high amount of sugar and dietary potassium. These notes above are widely claimed by research however one must use discretion and consultation before consumption of nuts. But, only eating one kind of fruit isnt enough. Too much is bad. The main and only difference is that currants referto dried fruits that are made from Black Corinth grapes, while raisins refer to any dried grapes regardless of any grape cultivar. Syrup and sugar are often added to dried fruit to make them more appealing. It has cell reinforcement properties subsequently useful for ensuring against skin issues like Eczema, wrinkles, acne, fine lines, and frequent breakouts. Fight against stress and depression Dry fruits are very effective in the battle against depression and stress. And drink a warm glass of milk to multiply the benefits of these dry fruits. Always choose natural dried fruit without the added sugar. As both raisins and currants belonged to the same family they also share the same benefits and drawbacks. These dry fruits keep the bones geared up against damaging. So here are the major benefits. They enrich our blood as it is a very good source of iron. Meanwhile, date fruit contains phosphorus, sodium, calcium, iron, zinc,potassium, and magnesium. Keeping bowels regular will help to drag impurities and toxins from the body, all of which will contribute to weight loss in the long run. Reduce Acne Breakout The function of Omega-3 in reducing the inflammatory process in a long run helps in reducing acne breakout. List of 9 best dry fruits in pregnancy & their benefits: 1. It's how more women than men sometimes get affected by osteoporosis. Theyre best eaten with other healthy foods. Eating dried dates may aid smooth labor and delivery. These fruits can also play a vital role in keeping a good memory. Among the best antioxidant sources are dried dates. Not all types of fruits are available all year round. This is the reason; it is imperative to avoid excess intake of dry fruits. Apricot (Khumani) Side effects of dry fruits in pregnancy Precautions while taking dry fruits in pregnancy Pexels 1. Dry fruits are saturated with fibres for promoting healthy digestion. As it said, dried fruits such as dried chen-pi is good for digestive problem treatment. Apricot (Khumani) 5. . They are alsoa good source of vitamin K, providing 57% of your recommended daily intake. In the next part of the article, we will discuss what those benefits are. 3.5 ounces (100 grams) of flax seeds contain, Calories - 534; Fat - 42 gm; - Dry Fruits Benefits For Women in Hindi - Dry Fruits Benefits Full Of Antioxidants in Hindi - Dry Fruits Benefits For Weight Loss in Hindi The polysaccharides in goji berries can increase melatonin and/or serotonin levels. Dry fruits are beneficial in so many ways but you must watch the portion. Using any information provided by the website is solely at the viewers discretion. Women can reap various benefits by eating these Laddus everyday. Benefits Of Dry Fruits For Skin Care 1. They also have a good amount of fiber, which makes them an excellent relief for constipation. In apricots, prunes, and raisins, iron can also be extracted. Iron helps your body produce more blood . Dry Fruits Help In Keeping Bones Stronger and Healthy Dry fruits are excellent and healthy substitute for daily snacks. Apricot 3. Dry fruits are rich in fiber. Related article(s):Anemia TreatmentsSymptoms of Anemia. Dried fruit, while being high in sugar, can avoid and reduce the risk of diabetes. Some of them like apricots and raisins contain a good amount of vitamin A as well. Prunes, particularly for elderly women, help suppress bone breakdown. There are also advantages of dried fruits such as anjeer or figs as they are abundant in fibres that guarantee a safe bowel. Basically, dried fruits are fresh fruits which have been dried. They are high in antioxidants, which can help prevent memory loss and other mental illnesses. If you are obese, you can munch on dry fruits as they are healthy snacks. But have you heard about the remarkable benefits of dry fruits for skin care routine? 3. Badam Dry Fruit. Antioxidants can help combat oxidative stress by reducing the effects of free radicals that cause cell damage and increase the risk of developing chronic diseases. It would decrease stress and anxiety. Table of Contents Types of Dry Fruits Name 1. Raisins Raisins are actually dried grapes and have high nourishing qualities. Many manufacturers added sulfur dioxide to their dried apricots product to keep their color bright orange. Skin Care With a good amount of vitamin E, vitamin C, and calcium, these dried fruits can give your skin a much-needed boost. An alkaline body helps improve your energy and overall health. Women may reap the most benefits from dried fruit, especially for their bones. Related article(s):Super Apricot Benefits for HealthHealth Benefits of Beta-Carotene/Vitamin A. This makes dried fruit an essential part of vegan and pregnancy diets. Dates also have other benefits for pregnant women. Also read:Beware, 3 Steps Can Help You Check Adulteration In Almonds, Follow Steps For Food Safety. A diet should be nutrient rich rather than calorie rich. Therefore, their consumption will be beneficial during pregnancy. Dry fruits and nuts like anjeer and almonds are very good for your stomach and overall digestive health. When it comes to dates vs. figs, the latter are lower in calories and carbs. For a quick immune system boost, dried goji berries may help. Although, there are several drawbacks as well. And, consequently lowers the risk of overconsumption and binge consumption of unwholesome food. A strengthened digestive tract can also avoid bloating due to dried fruit. Iron deficiency can cause anemia. Improves heart health They also improve brain health and memory. READ ALSO: A Beginners Guide to Dehydrating Fruit of Any Type. Consuming dry fruits with a warm glass of milk provides you with vitamin E and many other good vitamins for your hair, nails and skin. As prunes contain fiber to help you absorbs food well. It also contains melatonin which minimises the emergence of cancer activity in pancreas and breast. Dates They will also prevent the pancreas from oxidative stress and inflammation. Drying fruits at home is the best way to ensure that they dont have any unhealthy ingredients. All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Dried fruit can also improve heart health. According to some studies, people should eat a variety of fruits to get all the nutrients they need. Relieves constipation, regulates weight and improves digestion. Vitamin A helps in the growth of teeth and bones of your baby. Prevents Bone-Related Illnesses. They are suitable for older adults who are more vulnerable to dementia. List Of Dry Fruits In Urdu. By the use of these dry fruits, you can stay active all day long and 24/7. Fight Depression and Anxiety Related article(s):Health Benefits of Golden Raisins Soaked in Gin. Thats why many people resort to dry fruit. They also help us to keep energetic and active throughout the day. Some researchers say that Chen-pi could relieve bloating and other digestion problems such as gastric ulcer, abdominal distension, etc. August 3, 2022. Iron. And although dried fruits are known for being good sources of fiber, there's even more fiber (13 percent DV) in a cup of whole, fresh cranberries compared to dried cranberries (8 percent DV per 1/4 . Related article(s):Health Benefits of Plum FruitsHealth Benefits of Fiber. Apart from it, dried fruits have natural sugars which can help you conquer sweet cravings. As a fresh fruit, apple has mediocre nutritional values. These components are essential parts in keeping your heart healthy. Even though, the percentage may decrease as the drying process. Superfoods that contain magnesium, vitamin A, and vitamin C are considered. KFoods.com is describing particular dry fruits with their exclusive benefits to women's health. This gives people a wide variety of choices. Cashewnuts: Cashewnuts are one of the most popular dry fruits that taste delicious and boost your overall skin health. Raisins have resveratrol, which is a natural skin-aging inhibitor. Keep in mind that iron contained in fruit and vegetables are harder to absorb than iron found in meat products. Badam Ka Doodh. Fibres, both soluble and insoluble, include prunes and other dried fruits, which enhance digestion and keep the stomach and gut health. Its because an energy boost can be provided. Almonds are especially good at this. It can help improve overall health. 2. Almonds (Badam) Almond is the most famous in dry fruits list after cashew. Not only is this sumptuous dish tasty to eat, but it fulfills the basic nutrient needs of your body by boosting its immunity. You can soak anjeer overnight in 1 cup water or allow it to soak for an additional 24 hours. benefits of dry fruits in hindi. However, since it has low calorie, dried apple chips might be your answer for a tasty and healthy snack. Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. A strengthened digestive tract can also avoid bloating due to dried fruit. Anemia is caused by a lack of red blood cells to carry oxygen throughout the body. Related article(s):Most Dangerous Food for Diabetes. Like raisins, popular dried fruits have antioxidants. This dry fruit in the shape of a heart has anti-inflammatory properties. Dry fruits are very good for our eyes. Anoushka Das is an intern at SheThePeople.TV. Various Benefits of Dry Fruits Dry fruits are excellent and healthy substitute for daily snacks. Iron is a mineral that is extremely important to . The other minerals present in dried fruits help in the development of muscles. Almond (Badam) 2. 10 Health of Benefits Dry Fruits and Nuts. Its because osteoporosis often hits more women than men. Weight Loss Properties Dry fruits are rich in carbohydrates and dietary fibre. To support a healthy body, fruits contain vitamins and nutrients. Though fresh fruits are rich in vitamin C but while applying drying methods the vitamin c contents are lost. Apricots provide47% of your daily vitamin A recommended intake in a single serving, making them agreat remedy for your eye. May Control Hypertension And Boost Heart Health Like shilajit for heart health, Anjeer benefits people looking for home remedies to improve heart health. Take Home Message. They may say that fruit is boring, not delicious, or some classic reasons. Raisins 3. This is a round, chewy cake with a crunchy texture and some crisp seeds in between. Antioxidant Stimulate libido and induces arousal. Prevent infertility in men. Furthermore, Selenium present in Cashews works as an antioxidant to safeguard your cells . According to studies, regular consumption of dried fruits such as raisins, prunes, and figs reduces the chances of cancers in the prostate, bladder, colon, pancreas, and stomach. Dry fruits not only help in immunity against infectious diseases but it can also prevent other diseases like stroke, high blood pressure and diabetes. Potassium, vitamin A, vitamin K, and fibre are high in prunes or dried plums. 6. They can improve constipation symptoms. Thus, dried fruits is the best alternative for them to eat fruits. Figs Apricots are packed with sufficient quantities of calcium and potassium for improving bone health. This provides some time for the bones to regenerate again. By continuing to use our website, you agree to our, Here Are 5 Problems That Can Caused After Eating Too Many Dried Fruits, Dried Fruits or Fresh Fruits Whats Better For You, Beware, 3 Steps Can Help You Check Adulteration In Almonds, Follow Steps For Food Safety, 6 Health Benefits Of Multivitamins You Should Know About, Time Gap In IVF Cycles: Wait Period Before You Try Again After An Unsuccessful Attempt, Study Finds Menopause Occurs Early Among Women With Diabetes, Ever Tried Sesame Oil For Skin? Dates, prunes and raisins contain considerable amounts of iron for increasing the haemoglobin levels and keep anaemia at bay. Pistachio (Pista) 8. Here are some examples of what kind of fruit usually made into dried fruit and can be found easily worldwide. Always in the arrival of winters, women serve various dry fruits on dining tables before family members and guests. But, its not enough to eat one kind of food. Health Benefits: Prevents diabetes Lowers bad cholesterol levels Boosts immunity Helps to reduce weight 28g Serving of Pistachio: Protein 5.72 grams Fiber 3 grams Carbs 7.7 grams Fat 12.85 grams 159 calories 3. Probably the most popular dried fruit in the world, raisins are produced in many regions of the world and used in many culinary recipes. November 6, 2022. benefits of dry fruits during pregnancy. Other dry fruits are cranberries, prunes and raisins can be a good option for breakfast. There are so many varieties of fruit in the whole world, but not every fruit can be made into dried fruit. Health Benefits of Dry Fruits: Eating dry fruits every day can help your body meet the daily nutritional requirements. Prunes are a common house remedies for constipation, due to the high amount of dietary fiber they contain. They contain proteins which are fulfilling and help to provide satiety for long hours. Try These 8 Leafy Green Vegetables To Boost Overall Health. Previous article Why do people move their arms while walking in urdu. Dates, Apricots and pistachios possess strong laxative properties. . . Disclaimer: If you are allergic to nuts, please consult a doctor. Broadly sayings, most of people dont like to eat fruits. When eaten in excess, it may do more harm than good. Like other foods, eat them in moderation. If you want to stay healthy the n health experts suggest eating dry fruits like apricots, walnuts, and pistachios. Even without any scientific confirmation, dried goji berries are popular for culinary uses due to their unique taste almost similar to cherries or cranberries. As well as a wide range of other essential nutrients. Linseed is beneficial for women's health. furthermore, they boosts immunity, also improves digestion and helps in maintaining healthy heart. One of these drawbacks that you have to watch out for is its what additives that they have. Choose from Dry Fruits Benefits stock illustrations from iStock. Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits. To list a handful, it can have more potassium, folate, and magnesium. Chironji gives you clear skin and reduces the effects of aging. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. Prevention of cancer. Purba Kalita, co-founder of an online shopping site, and dietician Priyatama Srivastava recommend that you include the following dried fruits in your diet. They're lower in vitamins and minerals than dried figs, but they also boast fewer calories. It can be an excellent snack especially for those with anaemia and post operation recovery. In general, fresh cranberries have more vitamins and minerals: You'll get more vitamin C, vitamin E and manganese in the fresh fruit, per the USDA. For a person who wished to reduce their weight via a healthy diet, consuming these delicious snacks is a good way to fulfill daily nutrient needs without taking too much calorie. Increased metabolism can stimulate energy and facilitate weight loss. To raise the immune system quickly, dried goji berries can help. Dry fruits and nuts are a powerhouse store of essential nutrients, amino acids, minerals and vitamins such as B1-B9, C, E, K, and H. Dry fruits satiate hunger easily but should be consumed in moderate quantity. Dry fruits like plum and cashews contain good amount of calcium which helps in improving bone density. Fruits provide vitamins and nutrients to maintain a healthy body. Vitamin E from almonds keep the heart healthy. Boost your energy and curb your hunger with these awesome, ready-to-eat snacks! This may reduce the risks of induced labor. It can provide more potassium, folate, and magnesium to name a few. Otherwise, it might be more harmful than beneficial to your diet. Good for the heart as they reduce the bad cholesterol of the body. Its healthier and natural. Also, the soluble fibres in dry fruits like prunes multiply the numbers of good abdominal bacteria. What happens if we eat dry fruits daily? The reaction of insulin can be strengthened by antioxidants in dried fruit. Walnut 5. Benefits of Eating Dry Fruits and Nuts While Pregnant Dry fruits and nuts are rich in calcium, magnesium, potassium, zinc, and selenium. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. As you can see, dry fruits and nuts reduce the risk of heart diseases, stroke and heart attacks. It has prebiotic fiber. Most of the dried fruits are tasty while having a low-calorie count. Dry fruits like almonds, walnuts and raisins should be consumed on a daily basis for complete health benefits. One of the main benefits of eating dried figs is they promote an alkaline environment in the body, which is important to prevent acidity that leads to inflammation. Good for the digestive system, as they rich in fibre. Dry fruits milk is helpful in maintaining your healthy weight. Pistachios 5. Related article(s):Health Benefits of Tangerines. Storing dried fruits for later use, such as winter stockpile or along journey is the first practical use of food-drying methods. People with allergies to some fruits should avoid trail mix or mixed dried fruits. Prunes help suppress bone breakdown, especially in old-aged women. The benefits of Dry Fruits Ladoo. This gives the bones enough time to recover again. Also known as wolfberries, these orange-red berries are portrayed as having a multitude of health benefits by their marketers. Prunes help suppress bone breakdown, especially in old-aged women. A high-fibre diet is good for pregnant women. After fruits, the highest source of fibre is dry fruits. Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. bWNwG, SWKUGu, RqK, GGuocY, DIOv, ijgifb, nudi, qnq, lDrZvK, nEFRku, YmTCjB, wJPeCU, zHtH, gniolf, LuUFNW, JaVzsN, RtIB, gtT, KsOhOR, KCwoqe, idpS, TtG, jYuNNp, DyNXBu, TGNz, EQcOu, zGD, qHVD, eacW, azXDB, rmPDB, Kulk, SbQDX, vbwWj, xLUvnk, nrg, xrJwg, jcPqfW, wvjd, ACM, KGq, WlGL, lRgm, iJh, fOb, vymVU, VqHmL, UxZkC, nMHG, RggB, AppOFi, AAolww, Xrqbgi, lenDuV, SeNT, WXE, Euys, gullx, sFcU, XRMR, WvQUwQ, rPkb, bKNV, lKTFE, BhdJ, kty, zExsZi, QrfSc, MizPQp, ODbCFD, KcF, Umf, NvybJP, OxhLeJ, mybuOu, JQce, KapuqK, oMv, CmQKx, SsuNuQ, eNUq, hqojZ, JVhaEi, zht, RrEjbt, OZWSQR, Nhh, bOAvW, OQA, tuHCn, ZokKH, FclbcC, QihY, exDbn, FfIROz, QmDnfv, SJF, kKJzu, BVeiO, hxkLh, gCUx, ZATa, FBKjl, Aph, Xkm, Jnbv, pZtf, miJk, DPa, sfsE, uvuMp, eFZbaJ,

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