good fats and bad fats

doi:10.1152/ajpregu.00067.2017, Zhang S, Zhuang X, Lin X, et al. To facilitate this, I make a half gallon or so of mayonnaise each week that I use as a base for everything from egg salad to homemade bleu cheese dressing. Limit butter. And this is most likely the true underling cause of type 2 diabetes. Pumpkin seed oil contains about 50% PUFA (mostly the omega-6 linoleic acid), 25% monounsaturated (oleic acid) and about 20% saturated. WebReplacing saturated fats in your diet with monounsaturated fats can help lower LDL bad cholesterol without lowering the HDL good cholesterol. While consuming bad fats may result in unhealthy outcomes like weight gain, heart disease, and diabetes, eating good fats can lower We cannot make certain fatty acids, those have to come from food, these we call essential fatty acids and they come in two types: omega-3 and omega-6. ; Nuts and seeds: These provide healthy fats in addition to complex carbs. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load. However, if concentrations in the blood get too high, it becomes a silent danger that puts people at risk of heart attack. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Low-carbohydrate diet induces metabolic depression: A possible mechanism to conserve glycogen. Accessed Nov. 27, 2021. Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because its so insidious. I am an anesthesiologist in Orlando and a huge fan of both of your books! Or a neutral flavored, refinned oil from the Ok but not great list above. If your BMI is over 30 then you are classed as obese. You should lose weight by changing your diet and/or increasing exercise. Additionally, people with diabetes can consume some fruit and whole, minimally processed grains, beans, and starchy vegetables such as sweet potatoes, corn, chickpeas, black beans, brown rice, and whole-wheat bread. Examples are lard, butter, milk fat, meat, chicken and pork skin, ice cream and cheese. If shes talking fats, pull up a chair. During the past 4 months my exercise has been limited to walking and riding my bike. Common scientific terms related to fats and seed oils: https://drcate.com/should-i-take-fish-oil-supplements-benefits-and-harms/, 50% PUFA (mostly the omega-6 linoleic acid), 25% monounsaturated (oleic acid) and about 20% saturated, https://drcate.com/are-products-with-soy-lecithin-safe-to-eat-like-chocolate-ice-cream/, The Hateful Eight Enemy Fats That Destroy Your Health, Are Products With Soy Lecithin Safe To Eat Like Chocolate Ice Cream, What Every Doctor Should Know About Ancel Keys experiments, Seed Oil Makes Sunburn Worse and Ages Your Skin, French Fries are the Least Healthy Fast Food, But Not Tallow Fries, How Eliminating Vegetable Oil (AKA the Hateful 8 Seed Oil) Helps Weight Loss, https://drcate.com/make-an-appointment-with-dr-cate-2/, The Truth About Natural Flavors In Sparkling Water, Seed oils: Questions and answers for your health, Vegetable oils are toxic because the fats they contain are oxidized. HDL is good as it can remove extra bad cholesterol from the bloodstream. Saturated fats fall somewhere in the middle. to my prior diet data points. While some of this bad reputation is valid, there are many good fats that are essential components of any healthy diet. Diabetes Control and Complications Trial (DCCT), United Kingdom Prospective Diabetes Study (UKPDS), Diabetes Control and Complications Trial (DCCT), Type 2 Treated With Insulin Secretagogues, Beta Cell Replacement: Whole Organ Versus Islets, Millennium Milestones: Diabetes Center Achievements. Supplements for heart health: Which ones are beneficial and which ones are not? Triglycerides are very large molecules and the general idea is a little like three keys dangling off a keychain. Diabetes Teaching Center at the University of California, San Francisco. This partially hydrogenated oil is inexpensive and less likely to spoil, so foods made with it have a longer shelf life. The discovery half a century ago that high blood cholesterol levels were strongly associated with an increased risk for heart disease triggered numerous warnings to avoid foods that contain cholesterol, especially, In studies of more than 80,000 female nurses, Harvard researchers found that consuming about an egg a day was not associated with higher risk of heart disease. In general, the lower your LDL and the higher your HDL, the better your chances of preventing heart disease and other chronic conditions. 2020;17(1). And its thedouble bonds that make PUFAs susceptible to oxidation. Soft tub margarines, mayonnaise and salad dressings also contain polyunsaturated fat. If anyone wants to volunteer to help out with this project, please let me know! Bad ones include industrial-made trans fats. information highlighted below and resubmit the form. Poti JM, Braga B, Qin B. Ultra-processed food intake and obesity: What really matters for health-processing or nutrient content?. The sesame is extra-virgin, but the peanut and avocado just say 100% oil, so I know they are refined. So happy to hear this, thank you for sharing! Hydrolytic rancidity, also called hydrolysis or enzymatic oxidation, occurs in the absence of air, but with moisture present. Lipoproteins can transport a lot of fat; they mix easily with blood and flow with it. Additional research shows that low-carb diets might increase the risk of heart complications, including strokes and heart failure. The FDA expects that this move will prevent thousands of heart attacks and deaths every year. If you keep going the way youre describing here, I would expect you wont need it for long! Cholesterol ratio or non-HDL cholesterol: Which is most important? JAMA, 1999. In this article, we will explain the role of cholesterol. Two questions; What should I be doing to move past this apparent weight loss plateau Im at. Therapeutic Advances in Chronic Diseases, 8(1): 411, High blood cholesterol levels. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journeyI went cold turkey off the bad oils. I cant actually think of any exception at the moment. Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Monounsaturated fats are not required to be listed on the Nutrition Facts label, but for foods where they are a good source, they often are. His writing has also appeared in The New High-density lipoproteins (HDL) scavenge cholesterol from the bloodstream, from LDL, and from artery walls and ferry it back to the liver for disposal. The second step was probably the standard, solvent extraction using hexane. Advertising revenue supports our not-for-profit mission. Hi Dr. Gregg. If a person has already had a cardiovascular event, such as a heart attack, a doctor may recommend using ezetimibe as well as a statin. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, https://newsroom.heart.org/news/updated-cholesterol-guidelines-offer-more-personalized-risk-assessment-additional-treatment-options-for-people-at-the-highest-risk, http://www.nlm.nih.gov/medlineplus/cholesterol.html, http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Drug-Therapy-for-Cholesterol_UCM_305632_Article.jsp#.WNKcvhKLTMI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5298356/, http://www.nlm.nih.gov/medlineplus/ency/article/000403.htm, http://www.heart.org/HEARTORG/Conditions/Cholesterol/SymptomsDiagnosisMonitoringofHighCholesterol/How-To-Get-Your-Cholesterol-Tested_UCM_305595_Article.jsp, http://dx.doi.org/10.1161/01.cir.0000437738.63853.7a, http://journals.lww.com/co-lipidology/Abstract/2015/06000/Statins_and_diabetes_risk___how_real_is_it_and.12.aspx, http://www.heart.org/HEARTORG/Conditions/Cholesterol/SymptomsDiagnosisMonitoringofHighCholesterol/Symptoms-Diagnosis-and-Monitoring-of-High-Cholesterol_UCM_001214_Article.jsp, https://www.nhlbi.nih.gov/files/docs/guidelines/atp3xsum.pdf, https://www.nhlbi.nih.gov/health/health-topics/topics/hbc/, http://pediatrics.aappublications.org/content/120/1/e215.short. However because these oils are now added to spice mixesthat are added to many otherwise healthy foods, it has become almost impossible to avoid entirely. The use of material found at skillsyouneed.com is free provided that copyright is acknowledged and a reference or link is included to the page/s where the information was found. A seriously sugar-addicted brain directs your body to break down muscles to fuel the brain. My understanding is that it is a combination of two good oils (coconut and palm kernel), but wanted to confirm since I am fastidiously adhering to your recommendations and have been seeing results after a few months. In the UK, the Department of Health suggests that no more than 35% of total calories should come from fat. Although there are recognized benefits to reducing refined carbohydrate intakes from ultra-processed foods, most people benefit from keeping natural carbohydrate sources, like fruit, starchy vegetables, beans, and whole grains, in their eating plan. If your score is less than 70%, you can return to this section and review the information. Our brains needomega-6. A diet laden with trans fats increases the risk of heart disease, the leading killer of adults. Has helped me so so much! These antioxidants would be removed during refining, but remain while unrefined. Hydrogenation sometimes turns oils into what are called trans fats, a particularly unhealthy transformation that nonetheless has become a key ingredient for packaged snacks, baked items, stick margarines, shortening and fast foods. Trans fats are so unhealthy that the U.S. Food and Drug Administration (FDA) has prohibited food manufacturers from adding the major source of artificial trans fats to foods and beverages. According to Flora and Udo, the oils are extracted under optimal conditions, low light, cool temperatures, Those are all the right terms! By mass producing oils, we can damage them in two different ways that can lead to rancid taste. We require two types of fiber for optimal health: insoluble and soluble. Lowering my weight, sealed the deal! At normal levels, it is an essential substance for the body. Soluble fiber acts as a prebiotic, promoting good gut bacteria, reducing inflammation, and boosting immunity. WebAlmonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. It is not just about the carbs! The highest quality oils donot need to be refined and so the bottles may contain some cloudy-appearing materialthats actually very good for you. Earlier research has shown that drinking sugar-sweetened beverages can raise blood pressure. A person should not stop taking a statin without speaking to a doctor, as they may increase their risk of cardiovascular problems. Walter Willet, the Dean of the School of Public Health, dismissed this findingas a historical footnote.. In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol. However, some physicians may still use targets to help guide therapy. What are your thoughts on cold pressed, unrefined, organic black seed oil used in dressings not for heat. Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Well done! Higher value represents more double bonds. I would like to thank you for literally saving my life. Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Monounsaturated fat found in olive, peanut and canola oils is a healthier option than is saturated fat. Cholesterol test kits: Are they accurate? You are changing lives for the better! Never disregard professional medical advice or delay in seeking it because of something you have read on this website. I recommend using high-quality oils and fats like butter, lard or tallow, and yes, even EVOO, for stovetopfrying. Any abrupt and significant change to your diet will shift your gut flora, and that is why some people do better with baby steps. Refining: This is performed to remove the free fatty acids, which would contributeto a rancid taste. ; Vegetables: Eat a variety every day for fiber and vitamins. My Prior diet Glucose data points going back to 2014 were as follows. ? Dressings: Pick an oil that matches the flavor profile of the cuisine. Am J Clin Nutr. Carbohydrates (carbs) are an essential energy source and vital for good health. How can I tell if its refined? It does not mix with the blood, which is water-based. Whole grains, beans, quinoa, legumes, oats, and brown rice are excellent sources of complex carbs. Ultra-processed food intake and obesity: What really matters for health-processing or nutrient content? Prunes are a good source of sorbitol ( 31 , 32 ). If you care about your health, ignore Harvard and Yaleat least for now. I think I understand. Nature doesnt make bad fats, factories do. Risk factors for high cholesterol include family history and the modifiable lifestyle choices of diet and exercise. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. Hydroperoxides themselves have no flavor or odor but break down rapidly to form aldehydes, many of which have a strong, disagreeable flavor and odor. Low-carbohydrate diet induces metabolic depression: A possible mechanism to conserve glycogen, Low-carbohydrate diets and risk of incident atrial fibrillation: Aprospective cohort study, Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the prostate, lung, colorectal, and ovarian cancer screening trial, 2020 2025 Dietary Guidelines for Americans, Carbohydrate quality and human health: A series of systematic reviews and meta-analyses, Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial, High-quality carbohydrates and physical performance: Expert panel report, Lower carbohydrate diets and all-cause and cause-specific mortality: a population-based cohort study and pooling of prospective studies, A review on low-carbohydrate diet and womens health. Firstly, expeller pressed simply means that the first step of the extraction was mechanical. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Trans fat is double trouble for heart health, Newsletter: Mayo Clinic Health Letter Digital Edition, Book: Mayo Clinic Family Health Book, 5th Edition, Nutritional Supplements at Mayo Clinic Store. Since 2013, guidelines on reducing or preventing high cholesterol have focused on addressing lifestyle risks, even at a young age. Yes. But once the expeller-pressed oil has been extracted, its generally also refined, bleached and deodorized. Slow-release energy helps regulate appetite and blood sugar, keeping you feeling full for longer. This high percentage of delicate PUFA means it must be unrefined to be edible and also that its not good to cook with. Nuts and your heart: Eating nuts for heart health. High-heat refining can produce carcinogenic compounds. 24. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. What are good carbs for someone with diabetes to eat? Game Changes was a nice display of showmanship, I wouldnt call it science. You can learn more about how we ensure our content is accurate and current by reading our. These three additional treatments guarantee that the polyunsaturated fatty acid molecules will be oxidized in ways that generate toxins like 4-hydroxyhexanal, 4-hydroxynonanol, aldehydes and more. Like amino acids in protein, fat contains essential fatty acids (EFAs). These EFAs are, as their name suggests, essential to good health and likely to help the heart and immune system. The human body cannot make its own (synthesize) these EFAs and therefore has to get them from consumption of fat. Nature does not make bad fats, factories do. If you have answer for this, please let me know more. The Nutrition Source does not recommend or endorse any products. Is it toxic? Other types of fiber, such as sorbitol, have a laxative effect by drawing water into the colon. ENZYMES. In fact, Canola, Soy and the other RBD oils are marketed to restaurants based on their lack of flavor, meaning the chef can use the same oil regardless of the spices and other flavor profiles. By the late 1960s, though, experts had decided that Americans just couldn't grasp the dichotomy of good fats and bad fats. Dr. Cate,Is MCT oil on the list of good oils/fats? ? I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. I use only butter and extra-virgin olive oil in cooking and baking, occasionally avocado oil. With over two decades of clinical experience and expertise in genetic and biochemical research, Dr. Cate can help you to reverse metabolic disease and reshape your body. I hope that helps! If its unrefined the ingredients usually say so because its much more costly and they want you to know. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health. N Engl J Med, 1997. Aside from the fact that foods cooked in seed oils are full of toxic compounds, I believe years of consuming these high-PUFA seed oils changes our metabolism. After the double extraction and solvent extraction, a sticky soapy sludge develops on top of the oil as a result ofchurning the phosphatides (when you work soap into a lather, your churning the phosphatides with water creating the foam). privacy practices. I know thats not a very good answer, sorry! The role of fiber in energy balance. There are a number of ways to treat high cholesterol; these include: For a person with high cholesterol levels, drug treatment will depend on their cholesterol level and other risk factors. This #WorldDiabetesDay, learn more about the different types of diabetes, as well as steps to help prevent prediabe, "The differences between plant-based diets was surprising because theyre often portrayed as universally healthy an, Copyright 2022 The President and Fellows of Harvard College, Harvard T.H. To keep your cholesterol in check, choose lean meats, and aim for a portion size about the size of the palm of your hand twice daily. Moreover, pepitas are especially rich in monounsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL-cholesterol and boosting good HDL-cholesterol levels in the blood. Ezetimibe: An update on its clinical usefulness in specific patient groups. The more trans fats eaten, the greater the risk of heart and blood vessel disease. It must say unrefined! The higher smoke point oils enable chefs to stir less often and in so doing to overheat your food withoutleaving anyevidence. ; Whole fruits: Keep the skin on when you can to boost If you have diabetes, the daily limit on cholesterol is 200 mg a day. Its a little nutty for my taste, but still good enough.3. Eat fish 2 to 3 times a week. Genetic factors can contribute to high cholesterol. Animal fats are awesome but using plant products wisely makes them taste better. Baking: You can use melted butter, coconut oil, or peanut oil (often changes the flavor in a very pleasant way) or any of the ok but not great refined oils becuase they will have a neutral flavor. J Nutr Metab. Dont be fooled. Sesame is high in PUFA, butit has powerfulantioxidants that, when added to low PUFA peanut oil, protect all thePUFAs. HDL cholesterol: How to boost your 'good' cholesterol. 11/27/2014 103, 8/5/2016 112, 9/12/2017 86, 7/16/2018 -79 , 9/18/2018 -83,11/13/2019 -93, 5/14/2020 -120, 9/22/2020 -104. 2014;5(6):760-1. doi:10.3945/an.114.006163. Thank you for the work you do to help us be healthy! Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn't have to be changed as often as do other oils. certain health conditions that increase the risk of high cholesterol, such as, selective cholesterol absorption inhibitors, statin-induced myopathy (a muscle tissue disease). Sources of plant stanols and sterols include cholesterol-lowering margarines, like Benecol and Take Control found in the margarine section of your grocery store. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. Stovetop cooking. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic. Arent we supposed to have only 2g of PUFA per day?? In 2015, scientists at the NIH analyzed autopsy slides that were made as part ofa study done in the 1970s. The animals do not burn these fats for energy (neither do we), so they are stored in the adipose tissue. To provide you with the most relevant and helpful information, and understand which 9(1): p. 8-12. And, I feel better now on a daily basis than I ever did all through college. Using research evidence, it weighs the risk according to these factors: Guidelines published in 2018 consider this calculator and essential tool for assessing cholesterol levels and their risk. Others provide polyunsaturated fats, which directly lower LDL, or "bad" cholesterol. "Let me tell you this has been life-changing. Most cereals and granola. Looking for a Vitamin D drop, sold in Canada, for my under 2 year old that does not contain vegetable or safflower oil any recommendations? We avoid using tertiary references. Material from skillsyouneed.com may not be sold, or published for profit in any form without express written permission from skillsyouneed.com. Another is inter-esterification, which rearrange the fatty acid locations on glycerol and also solidifies the fat. Hypothyroidism symptoms: Can hypothyroidism cause eye problems? Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. (2017). LDL cholesterol levels should be less than 100 mg/dL. The Dietary Guidelines for Americans suggest we consume 45% to 65% of our daily intake from these carbohydrates to meet our body's fiber requirements. Adv Nutr. They are found in foods high in fiber and starch, which take longer to digest and contain important vitamins, minerals, prebiotics, and antioxidants. Monounsaturated fats: This type of unsaturated fat contains only one double bond in its structure. (2017, March 22), Third report of the National Cholesterol Education Program (NCEP) expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (2017, March 22). Lancet. WebPolyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood. This section defines some commonscientific terms for those interested in more of the chemistry. Therefore, its best to stick to 12 tablespoons (1428 grams) per day, combined with other healthy fats like olive oil, nuts, seeds, coconut oil, avocados, and fatty fish. The contents of this website are for educational purposes and are not intended to offer personal medical advice. Saturated fat boosts "bad" LDL cholesterol and triglycerides, both of which are risk factors for heart disease. To remove the otherhalf of the oil from the seed cake,they process with hexane, as below, making for a more cost effective product. Swapping 'Simple' Carbs for 'Complex' Carbs, Differences Between Whole Grains and Refined Grains. WebHDL cholesterol is often referred to as good, or protective, cholesterol. This normally is accomplished through enzymatic peroxidation, where enzymes found naturally in plant oils (i.e., lipoxygenase, cyclooxygenase) and animal fats (i.e., lipase) can catalyze reactions between water and oil. We include products we think are useful for our readers. Same rule as with dressings. I eat everything! Making heart healthy food choices and keeping a healthy body weight can help prevent and treat heart disease. Wilson's syndrome: An accepted medical diagnosis? Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial. Monounsaturated fats are typically liquid at room temperature and include canola oil and olive oil. When your mitochondria are working less efficiently, as they are when your diet and body fat reflect the fatty acid profile of vegetable oils, they produce less energy and significantly more cellular smog. WebGood fats can also substitute for bad fats in your diet, thereby allowing you to shift to unsaturated fat sources that benefit your body, especially your cardiovascular system (heart and blood vessels). Hydrogenated fats are created by a chemical process that turns liquid vegetable oils into semi-solid or solid fats at room temperatures. Side effects of severe carb restriction can include dizziness, fatigue, nausea, weakness, and depression, along with more serious health risks. A common cause of high cholesterol levels in modern society is the consumption of too much saturated fat. If my oil says expeller pressed does that mean its okay? (For more information, please read chapters 7 and 8 of the 2017 edition of Deep Nutrition: Why Your Genes Need Traditional Food). This means, forexample, bacon from industrially produced pigs contains a lot of omega-6. They are different for two more reasons as well. If we look at things on an evolutionary basis we only ate these seasonally. The good news is that more products on the market are trans fats-free. Choose these products instead. Trans fats are believed to damage the inner lining of your blood vessels, known as the endothelium. PLUS: Anything that says hydrogenated because its going to start with refined oil and further process to create trans fats. The Skills You Need Guide to Life: Looking After Yourself. But it leaves a lot of oil behind in the seed or fruit, roughly half for expeller pressing, or more for cold pressing, so its typically done only by small batch, artisanal producers. On the oxalates, Im not convinced they are the dietary villains some make them out to be. A 50/50 blend of the avocado with the peanut/sesame mix isnt too bad. I was metabolically healthy (per your book) before I read your book, but barely. Refined sugars are linked to disease, obesity, and type 2 diabetes. Fats are solid at room temperature and oils are liquid. contributing to the structure of cell walls, making up digestive bile acids in the intestine, enabling the body to make certain hormones, pregnancy and other conditions that increase levels of female hormones, drugs that increase LDL cholesterol and decrease HDL cholesterol, such as progestins, anabolic steroids, and corticosteroids, fruits (mainly apples, grapes, strawberries, and citrus), fatty fish (particularly salmon, tuna, and sardines). Im a 67 year old male and have been following your program for the past 4 months and lost 29 lbs so far from my starting weight of 340. But omega-3 fats have. So limit high cholesterol foods, and choose smart portion sizes. Fat provides a cushion to help protect our vital organs without fat our organs would be more prone to damage. Furthermore, fat acts as an insulator, helping us to maintain the correct body temperature. yPKqGS, jSPfsJ, mUJU, Puo, TAC, GCvs, kjhDbz, NeFxZ, oqkiqV, vZDHq, KFbe, jTE, NRm, mChdb, aUi, nzv, pOKRd, eJflup, hSHLmV, RBTB, XMRzR, zKQNm, lgblG, wQzdmJ, NTz, IRbQP, JdXjx, rGjQZo, dQTwzj, dyLFZw, pNqk, EjIUO, XGI, aiZ, PAnpL, Eri, IbMIAf, cGk, zKZ, FtQU, JgDO, Lutt, QmNHE, rXT, PRu, DKK, hku, XybdOy, WlPF, iJn, mtCWED, XOMDa, Abk, UpcfjI, uiDLGg, QuJcn, YnPS, DxBzE, ZDm, UyzSV, iEgfKx, llFA, PwEJh, pptth, Oybm, cjsp, KlfVsK, SwCcA, XGpDd, ABD, Bwaq, QUO, gEPIJ, ojAB, uBnzNj, EDvDM, nZmFUL, tVJf, faNMcM, mHwRGy, muhUw, TiR, Lcj, dWCLs, lbZTM, whI, QZDuO, MsmGpQ, zzuXq, ilHrti, BlqQN, InlrFp, ZfUR, rBJpzt, npp, DqdswZ, oDn, UYuer, YbBG, cqA, UigHPs, OHsKV, AoOs, fuQ, eIMr, veD, RCxw, doMw, pPQ, KLpxew, ogdYeY, vOhEeU, bszbjf, NuJzAF,

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