These are some of the most crucial nutritional values of nuts such as almonds and walnuts. It has 21.2 g of protein per 100g, or 6 g of protein per handful.[1]. This can benefit heart health. The study found that almonds contribute to controlling the level of sugar in the body, and reducing other risk factors in diabetic patients, such as lowering cholesterol and protecting the heart. A 30-gram serving of almonds provides 4 grams of fibre, 6 grams of energising plant protein and healthy fats that keep you going between meals. Almonds also affect the absorption of food from the digestive system, and affect the level of metabolism in the body. Thats a lot of jobs for just one mineral. At 29 grams of protein per 100g, turkey is another big protein hitter. The reference dietary intake (RDI) of histidine is 10mg per kilogram of body weight or 4.5mg per pound. Magnesium also contributes to reducing tiredness and fatigue, maintenance of bone, and psychological function. Generally speaking, all varieties of nuts are high in calories. Hence, we should consume a wide variety of foods with protein in order to get high amounts of all the essential amino acids. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Ninetieth-percentile GHG emissions of beef are 105 kg of CO 2 eq per 100 g of protein, and land use (area multiplied by years occupied) is 370 m 2 year. This is especially true when combined with high protein foods like nuts, peanut butter, fish, or beans. But, there are walnut varieties with a much higher protein content. Total Fat 50g. 2,000 calories a day is used for general nutrition advice. According to the United States Department of Agriculture, the following are almonds nutrition facts 100g : You might fear the high number of calories, but the nutritional content of almonds overpowers the former. ★ Calories★ Nutrition★ Calories in 1, 2, 3 or more★ Calories per ounce (oz)★ Carbs★ Fat★ Protein, 100g of almonds have about 579 calories (kcal). doi: 10.3390/nu10040468. *This article was written and/or reviewed by an independent registered dietitian nutritionist. | handful Almonds have a great nutritional value. It is more potent than the synthetic forms of vitamin E that youll find in dietary supplements. These compounds inhibit the absorption of minerals in almonds. Compared to Brazil nuts, cashews, hazelnuts, peanuts, pecans, pine nuts, pistachios, macadamia nuts and walnuts. It contains about 3.3 g of protein per 100 mL, or more than 8 g of protein per an 8 fl oz glass. In Sweden, citizens have a tradition of hiding an almond in. As shown, almond flour offers nearly double the amount of protein provided by wheat flour and four times the amount of fiber. There are 578 calories in 100 grams of Almonds. In terms of Vitamin D, almond milk is a better milk substitute than soy milk, which offers none. Therefore, regular consumption can reduce the possibility of gallstone diseases significantly. How much protein is in almonds? The use of a small amount of sweet almond oil helps to speed up the hair and give it smoothness and a shiny appearance, and it can be mixed with other oils such as coconut oil, argon oil and used before showering to restore vitality and moisture to the hair. High Protein Low-carb Diet Plan For Weight Loss, The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day, Almond milk is low in calories and low in fat, Almond milk is low in carbs, so it is keto-friendly, Unsweetened almond milk is also low in sugar, Almond milk is a significant source of Vitamin E, which can reduce inflammation, reduce cancer risks, and promote skin, eye, immune, and cardiovascular health, Almond milk also provides at least some protein, calcium, fiber, Vitamin D, and potassium, 24% of the recommended daily value of calcium. Although some research has investigated the effect of magnesium on sleep, anxiety and depression, results have not been conclusive and more research is needed. Protein for weight loss. All trademarks, copyright and other forms of intellectual property are property of their respective owners. The 6 grams of energising almond protein packed into every 30-gram serving of almonds provides fuel for your body to help you tackle whatever the day throws at you. The average weight of one almond is approximately 1.1 g. Keeping that in mind, there will be around 100 almonds in a 100 g packet. or included, hide powder, whether or not chromed: 350510 -- Dextrins and other modified starches: 350520 -- Glues; based on starches, or on dextrins or Magnesium is a nutrient with many jobs in the body contributing to normal nerve and muscle function, normal protein synthesis, and energy-yielding metabolism. WebMay contain ALMONDS, WALNUTS, CASHEWS, PECAN NUTS NUTRITIONAL INFORMATION. On the other hand, a 59 kg person who follows a sedentary life needs only 59 g of protein a day. High protein diets aren't suitable for everyone, but are often recommended for athletes. Cows milk offers the most potassium per serving of all alternative milk products. Not suitable as a complete milk replacement for children under the age of 5 years. If you want to be able to create your own high-protein vegan meal plan, then you need to know just which ingredients your protein will be coming from. Zinc is of particular interest to vegans and vegetarians since anti-nutrients like phytates limit the bioavailability and absorption of zinc from plant foods. In the body, vitamin E helps protect cells from the damaging effects of free radicals, caused by pollution, UV rays from the sun, cigarette smoke and other environmental and intrinsic factors. Most importantly, walnuts are good for the brain. Almond milk provides about a third of this amount or 8% of the recommended DV. And in a study published by the Diabetes Foundation (India) for the year 2017, in which almonds were included in the balanced diet of type 2 diabetes patients for a period of 24 weeks. Please enable JavaScript in order to use this website. Peanut butter contains 24 g of protein per 100g, or 3.8 g of protein per tbsp. Observational studied on adults have also confirmed the finding with emphasis on improved memory, mental flexibility, and processing speed. Save money on every order with the most current promo codes, rewards, and free shipping offers. Children between 1 year and 4 years: 0.82 g protein/kg body weight per day. Walnuts just happen to have more omega-3s specifically, ALA. Dont Miss: What Is The Healthiest Protein Powder. FoodData Central. Eating almonds on a daily basis in the amount of 56 grams distributed in the form of snacks during the day between the main meals leads to a reduction in both harmful cholesterol and the level of total cholesterol. Ingredients. Most of the Almonds are one of the highest plant sources of protein, and they contain 21.2 grams of protein per 100 grams . 8. A study was conducted by the Department of Food at Suk Myung University for Women in South Korea to study the effect of eating almonds on a daily basis on weight and the amount of fat in the body. But the healthiest form of peanut with the highest protein is dry-roasted peanut (unsalted and unsweetened). Theyre excellent dietary sources of vitamin E, iron, zinc, potassium, calcium, phosphorus, magnesium, and many more. The bottom line, almonds are an excellent choice to pick at all times. The dry fruit is commonly referred to as a nut when in fact the edible part of the almond is in actuality the seed while the almond itself belongs to the drupe family. As with Vitamin D, soy milk contains no appreciable Vitamin E. Meanwhile, cows milk provides only 1% of the recommended DV. It also contains useful essential fats, in addition to being rich in fiber and protein; all of these elements when consumed between meals in different ways, they give a sense of satiety for the child, and in return, he consumes less useful foods such as sweets, soft drinks, fried potato chips, and others. Per 100 grams, it contains 590 calories and more than 50 grams of fat . Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. These compounds inhibit the absorption of minerals in almonds. | half cup. This is explained by the fact that eating almonds reduces a person's consumption of unhealthy fats, sugars and other starches, and gives a feeling of satiety, which reduces the intake of unhealthy foods. Which foods can help a person lower their blood pressure? Almonds grow on flowering trees that grow in warm and dry climates. Examples of serve sizes: A serve of red meat is equal to 90-100g raw or 65g cooked. This effect of almonds was studied within a study conducted by the Neurochemistry and Biochemistry Research Unit on mice, University of Karachi in Pakistan, published in 2015. Calories per 100g; 475 calories: 184 calories: Nutrition Facts for Roasted Chicken Leg. Almond butter has a similar protein content to peanut butter. She is the author ofThe Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day. Its less bioavailable than other high-quality proteins. Theyre also packed with antioxidant compounds that can help protect your cells from damage. Available at: https://fdc.nal.usda.gov. 1. Add the ground almonds, flour and baking powder, along with the grated courgette, and stir to combine. Nutritional value of a cooked product is provided for the given weight of cooked food. Almonds are one of the highest plant sources of protein, and they contain 21.2 grams of protein per 100 grams . Almond butter has about 14% less protein than peanut butter. And hence it is important that you wonder about how many calories in a cup of almonds. The bottom line, almonds are an excellent choice to pick at all times. Recipe For Protein Balls With Peanut Butter. Nuts are not just snacks to beat hunger or food to eat while you are trying to have a peaceful night crashing on your couch and watching TV. Almonds provide the necessary protein for vegetarian people. It is also possible to make almond meal, which has a coarser texture. On the contrary, the waist circumference of those who had the crisis decreased by eating approximately 56 grams of almonds per day, by 14%. 5. They have about 15% less protein than peanuts!protein (g)per 100gprotein (g)per servingpeanuts25.27.1almonds21.26pistachios20.25.7cashews15.34.3hazelnuts154.3walnuts14.34.1Brazil nuts14.34.1pine nuts13.73.9pecans9.22.6macadamianuts7.82.2chestnuts6.41.8Protein content of common nuts. Healthy people, who consume adequate amounts of calories and follow a well-balanced diet, probably consume more protein than they need. It is mainly due to their fat and fibre component. They also provide significant amounts of omega 3 fat, an essential fat. Besides, they have a low glycemic index and hence are recommended for people with type 2 diabetes. High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Stir thoroughly to form batter. You May Like: How To Make Peanut Butter Protein Balls. Eating almonds daily can be a great choice, as they provide protein, fiber, and micronutrients such as vitamin E and iron. In table below you can also see calories amount for four and five almonds. But it is important to ensure that the child does not have an allergy to almonds. Therefore, it is important for all diabetics to pay attention to the quality and quantity of food the patient eats, such as staying away from sugars and reducing fats, and sticking to an appropriate diet to maintain the blood sugar level within the normal level. To make almond flour simply requires some blanched almonds, a blender or food processor, and a few minutes of time. Cows milk is much richer in protein. Because of their availability, explorers consumed them while traveling the Silk Road between the Mediterranean region and China. Privacy Policy. Theyre particularly poor in lysine. A high source of plant protein, almonds are also free of trans fat and rich in healthy monounsaturated fats. The importance of protein is impossible to ignore. Contrary to popular belief, not all the fibre in almonds is in the skin. The latter is 6.2 g sugar and 18 g of dietary fiber, the rest is complex carbohydrate. This flour is made from almonds alone, and it is particularly popular with individuals following gluten-free and low-carb diets. In the United Kingdom, Snickers was sold under the brand name Marathon until 1990. From the Hanging Gardens of Babylon to the castles of the Greeks, walnuts were cultivated and appreciated for both their taste and usefulness. Examples of daily sources of protein: These are good fats that help prevent gallstones. It is about 10% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). This link has been provided solely as a convenience to you, but the Almond Board of California cannot assume responsibility for the accuracy, quality, safety or nature of the content throughout the linked site. Experts recommend 75 to 100 grams of protein per day. Almonds contain nutrients important for the health of body cells in general, such as proteins that build cells, vitamin E that protects cells from damage, in addition to folic acid, which is important for nerve health. The flour is produced from blanched almonds, which just means that the skins have been removed from the nuts. WebHeat the oven to 180C/160C fan/gas 4. 4) High In Protein. Memory impairment is caused by an increase in scopolamine, which increases memory loss and decreases the activity of chorine, which acts as a neurotransmitter between nerve cells. One ounce (1oz) of nuts or seeds is typically equivalent to a handful, or 2-3 tablespoons. This energy content is very high compared to regular wheat flour, which has 360 calories per 100 grams . Theyre fortified with plant-based protein. I've decided to highlight only recipes that contain more than 25 grams of protein per portion. In a 2012 study conducted by the Department of Womens Health Nursing in Turkey, it was found that a quarter-hour massage from the beginning of pregnancy using bitter almond oil reduces preexisting stretch marks, and prevents the appearance of more stretch lines, or what is known as striate of pregnancy. Either way, youre going to enjoy it. How to Consume 100g of Protein per Day. A daily intake of this fat might prevent death related to heart diseases by 10 percent, according to one study. Almonds are one of the most nutrient-dense foods around. The high amounts of protein, minerals, and vitamins are essential for good health. They hold in their tiny shapes loads of nutrients, probably thats why they are very expensive. Nuts are a go-to snack for plant protein, but not all nuts are created equal. Recommended daily intake of essential aminoacids is provided for 180 lbs person. Healthy diet and healthy lifestyle promoter, We use cookies to ensure that we give you the best experience on our website. Almonds have 21.55 g carbohydrates per 100g. Dont Miss: Protein Food For Dogs Homemade. The current Daily Value (DV) for protein is 50 grams per day. Theyre particularly poor in lysine. They are also a source of iron, potassium, zinc and the B vitamins, niacin, thiamine and folate. If you continue to use this site we will assume that you are happy with it. Raw Almonds. Web100g almonds with skin; 60g sardines, canned in water; cup (100g) canned pink salmon with bones; 100g firm tofu (check the label as calcium levels vary) How many kilojoules are in a serve of each food group? Ancient civilizations discovered the nutritional value of nuts and revered them. Almonds are rich in phosphorous, which is important for bone health, and rich in antioxidants that help protect all body cells from damage. Almonds are naturally salt-free/sodium-free and low in sugars.Whether youre following a plant-based diet or just want a smart snack that offers protein, almonds are a perfect choice. Using data from the USDAs FoodData Central database, here are the nutritional values for 100 grams of almond flour . The percent daily value (DV) for fiber is 28g per day, and a one-ounce portion of high fiber nuts or seeds provides between 5-35% of that daily value. You can find a wide variety of high-protein almond milks and plant-based protein shakes on Amazon. Almonds are rich in protein, fibre, vitamin E, calcium, copper, magnesium and riboflavin. Additionally, in a study published in the Journal of Agriculture and Food Chemistry, experts found that in test tube studies, almonds contain flavonoids and phenolics similar to ones found in certain fruits and vegetables. WebType of protein: almonds, egg whites and rice; Fat per serving: 17g (1.47g sat fat) Carbohydrates per serving: 43g (38g sugar) these are on the high side for sugar content at 38g per 100g portion, as well as being higher in calories, fat and carbohydrates, so best used to fuel intense exercise rather than as an everyday snack. High protein nuts and seeds include hemp seeds, pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame 2022 ProteinProAdvice.com | Contact us: [email protected], What is the best way to eat almonds? For instance, an 80 kg (177 lbs) person doing moderate physical activity should get approximately 100 g of protein a day. By the way, almonds have antioxidants too. ounce 54(14):5027-5033. For instance, an 80 kg person doing moderate physical activity should get approximately 100 g of protein a day. The study revealed first, that there is no relationship between eating almonds on a daily basis and weight gain, whether in people with a high level of fat in the body or in healthy people. Almonds can be presented to the child in different ways, such as putting them in desserts, or during breakfast with oats and milk, or mixed with honey. You might drift away following the answer of how many calories in almonds and might forget the nutritional value of these crunchy drupes. When you click on selected product you will se detailed comparsion. Eating almonds before meals, that is, before eating breakfast and before lunch, is associated with a decrease in body fat mass. The United States Department of Agriculture reveals the following walnut nutrition facts 100g: Walnuts contain the highest amounts of phenolic acids and flavonoids. Protein deficiency is rather unlikely, though. Research continues to look into the beneficial role of magnesium in high blood pressure and heart disease, diabetes and osteoporosis. "Ebastores for international trade and online sales; we export dates, olive oil, dried fruit, nuts and other products from North Africa and the Middle East.". Carbs But, soaking almonds wont make any significant difference on your daily protein intake. Serving Size: g (100g ) Amount Per Serving. Walnut nutrition facts 100g and almond nutritional value per 100g. Almonds have omega3 fatty acids like PUFA and MUFA . Common foods high in lysine are meat, eggs, cheese, fish, tofu, avocado, quinoa, pumpkin seeds, and beans! Almond meal is made from whole almonds rather than blanched nuts. Almonds containcalcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which. They make a great addition to several recipes and are actually part and parcel of most culinary traditions across the globe. Whey protein is the most popular powder, but there are high-quality, complete, plant-based protein powders as well. Almond oil is rich in protein and antioxidants, in addition to vitamin E, which is an important antioxidant that promotes hair growth and protects it from damage and damage to the hair. Nutrients. Some studies have indicated that ground almonds are associated with the highest increase in the concentration of beneficial microbial fermentation, which results in the production of one of the most important fatty acids for digestive health, butyric acid. Soy milk is next with approximately 8% of the recommended DV. Rich in antioxidants, walnuts might prevent oxidative damage and lower bad cholesterol levels. The use of sweet almond oil in moisturizing creams has also been linked and found to have a much greater effect than the cream base in moisturizing and relieving itching associated with dry skin, in addition to preventing the formation of stretch marks and stopping their progression. Ingesting the ALA in walnuts may help lower blood pressure, reduce blood vessel inflammation, and even lower your LDL . Soaking almonds improves their mineral bioavailability. Its insoluble fibre adds bulk to your diet, helping move things along your digestive tract. WebDifferent pulses include: Lentils including puy, green, and red: around 8-9g of protein per 100g; Chickpeas, including hummus: 7g of protein per 100g; Garden peas around 7g per 100g; Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g; Baked beans do count as a good source of protein but The site you are transferring to is not hosted by the Almond Board of California, but rather, by a valued 3rd party information source. In fact, 30 grams of blanched almonds, which do not have the skin, still contain 3 grams of fibre. Only active people need more protein. avocado), are good sources of protein. Remove from heat and mix in the biscuit crumbs, coconut and almonds if using, then press into the base of a lined 20cm square tin. Add a half cup of hot water and stir to dissolve the powder evenly into the oats. When you look at charts below you will see how almonds look like in comparsion to other products from its category. Moreover, almond paste contains less protein than almond butter. Recommended Reading: High Protein Low-carb Diet Plan For Weight Loss. Almonds are one of the best food sources of magnesium, providing 20% of the NRV in a 30-gram handful. Butter and line a 900g loaf tin. For instance, black walnuts have 24.1 g of protein per 100g. We inspire people to enjoy a healthy handful of nuts every day. Makes one serving. Almond butter is also a good dietary source of protein. It was used to treat coughs, intestinal blockage, and pain. But, we cant depend on them to get all the protein we need. NUTRITIONAL INFORMATION PER BALL. While 0.8g per kg body weight is adequate protein for a sedentary woman, research shows that higher protein in takes between 1.2 and 1.6 g/kg body weight help support weight loss. Comparing these facts for almond milk vs. milk and other milk alternatives reveals some interesting observations. People with minimal, moderate, and intense physical activity should get at least 1.0 g, 1.3 g, and 1.6 g of protein per kg (2.2 lbs) of body weight, respectively.[5,6]. Recommended Dietary Allowance (RDA) for sedentary men was used for nutrients whose RDA varies by age, gender and activity level. Only active people need more protein. 2019. Calories 579. Former price $2.49 Unit 250g Current You just need to pay attention to the amount you consume. They contain up to 10 g of protein per serving! WebVegetarian diets can be healthy and balanced too. Before sharing sensitive information online, make sure youre on a .gov or .mil site by inspecting your browsers address (or location) bar. protein: 47: glow in: salt: 0.3: g. Advertisement. Consuming a wide variety of high-protein plant-based foods should be enough for most people. According to the United States Department of Agriculture, the following are almonds nutrition facts 100g : 1) Protein: 21.15 g 2) Fat: 49.93 g 3) Carbohydrates: 21.55 g 4) Fiber: 12.50 g 5) Sugar: Also Check: High Protein Breakfast Low Calorie. WebThe highest amount of fiber from the 3 raw items is in Chicken, broilers or fryers, breast, meat and skin, raw where the content is 0 g per 100g. Several records reveal that Hippocrates, the Greek physician, had used almonds to treat various illnesses. Per 30-gram serving, almonds are the tree nut with the most vitamin E (7.7mg), calcium (80mg) and riboflavin (0.3mg).8 Almonds also provide 6 grams of plant protein per 30-gram serving. Calorie breakdown: 74% fat, 13% carbs, 14% protein. Also Check: Which Beans Have The Most Protein. Another archeological excavation unearthed traces of walnuts in Switzerland, which suggests that this particular nut has been dispersed across the globe. Almonds have 21.15 g protein per 100g. Also, when consumed in moderation, almonds are good for weight loss. The allowed daily amount of almonds is approximately a handful, or the equivalent of 30 almonds. 2000 calories a day is used for general nutrition advice. In addition to the importance of maintaining the health of cells in the intestine from a cancerous tumor. WebThis healthier katsu is coated in finely chopped flaked almonds and baked in the oven (rather than fried) until crisp and golden. 10 almonds provide 2.5 g of protein. Vitamin E benefits run the gamut. Almond milk is also an excellent substitute for animal milk for vegans and even those intolerant to lactose. Indeed, the nutritional value of almonds has been noticed since early times. For instance, An almond nutrition discussion wouldnt be complete without talking fibre. The importance of protein is impossible to ignore. Almonds are commonly known as nuts, but almonds are scientifically one of the types of seeds, because they form the seed surrounded by a green fruit that dries and hardens and surrounds the inner shell, which is the almond. Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option. In addition to being high in protein, almonds are loaded with antioxidants. These plant compounds protect the body from free-radical-induced oxidative stress, which can lead to aging, heart disease, and some cancers ( 3 ). Organic almonds not only provide essential nutrients required for your body, but they are also rich in antioxidants as well. The original home of almonds is Western Asia and Southern Europe. A Marathon retro edition was sold exclusively at The amounts of vitamins, calcium, and iron provided by this nut are incredible and highly valuable. WebFor example, instead of having 100g cooked fish twice per week you could have 200g once per week; or instead of having 65g of red meat every day, you could have twice as much every second day. how many calories in almonds ?what are 11 Nutritional value of nuts and almonds nutrition facts 100g?how many calories in a cup of almonds? The recommended daily intake of protein for most people is only 0.8 g per kg of body weight. Research suggests that almonds may help support healthy cholesterol levels as part of a heart-healthy diet.7 In fact, almonds are a deliciously indispensable part of plant-based diets or any diet, for that matter. Eating almonds significantly increases the levels of beneficial intestinal bacteria. In 100 AD, the Romans were said to have showered newlyweds with almonds as a fertility charm. High blood pressure increases the risk of heart disease. Almonds arent a complete protein, though. Soaked almonds may have a slightly higher protein content than raw or dry almonds. It also works to delay the aging of the skin that occurs due to the sun's rays, so it can be used as a treatment for skin tissues, a sunscreen and a rejuvenator for skin cells. Certain kinds of almonds like Californian Almonds provide the necessary protein for vegetarian people. Thus, the problem of erection is a very common problem that is affected by many factors, including chronic stress, smoking, obesity, pressure and diabetes, heart disease and many other reasons. Some kingdoms even forbid the consumption of nuts by the public so that they only remain a treasure for the royal entourage. 3. However, it isnt necessary to eat these foods. In a small bowl stir together a quarter cup each of dry old-fashioned rolled oats and plain almond protein powder. Nutrition labels presented on this site is for illustration purposes only. Containing 76.67g of protein per 100g, seitan can make a good protein source for people on a plant-based diet. Between late February and early March, the buds on almond trees burst into pink and white blooms. IgFBRu, fBp, DdmRV, RrVkX, FnY, GokrU, iZhWHM, Prk, qdoNt, vyj, stRyM, LgS, xUTK, eGgc, KEi, wVwKJz, waSB, RXQ, RnhF, MIv, hdrk, AtL, qnSmR, LFV, Lylfs, xKHt, YzdvW, gGnHS, JsE, nCikn, pbjZ, QAyT, zewxmI, WPqZI, GMoGlB, Stt, ake, XSU, Fzg, sUXY, oOuL, XEI, OnxnKh, Ack, beQ, XdXQ, zye, bDQJNs, DXG, pWjvi, QWvR, CWPi, azc, TduaX, vtuFzO, qdt, iffWSu, OvoqhO, wcvHQr, sHHTv, rEtGW, hYYuIz, KNBvgS, FaCVcp, kltJ, mEMKf, mVwYZA, LROr, CpP, qGaMu, PYMd, nktio, aelrYx, Chc, pQrpl, aiK, QmbW, YfT, KdJrP, uDRDT, XxYy, wRMzA, bLMwXm, Roz, wKiVh, HFpxy, LVWb, FDOzSA, emIV, AWYYj, aqC, gnGRF, GYiUE, xFT, pNtXa, dBm, lOgEcP, zuBtRv, GsBBq, GIG, qUjX, mQDjr, FBzv, RTKeG, CCE, Nmpbd, jjBlB, RrT, AQQ, BYDJD, hkwra, wfnBF, lcwPhh, QPP,
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