Researchers say the bacteria in fermented foods such as yogurt and sourdough bread can help prevent halitosis and other issues associated with bad. But eating lots of colorful fruits and vegetables, including pineapple, is a good way to help prevent cancer and other health conditions, Zumpano says. Place the pineapple in a sterile glass jar or bottle. Often homemade, pineapple vinegar is a type of vinegar made with pineapple. Fruit vinegar is also a great source of magnesium, which is an important part of your body's signaling system. Just Google 'pineapple vinegar' and you'll find them. Mine got bubbly on the second day and kept going. Pineapple Vinegar Recipe This will take 3-5 weeks. Advertising on our site helps support our mission. Aiding digestion. Those who ate pineapple had a significantly lower risk of both viral and bacterial infections. Excellent source of manganese which supports bone health Contains Bromelain, a group of enzymes which may ease digestion As part of a plant based diet, may decrease risk of chronic disease May decrease inflammation May suppress the growth of cancer May help to speed recovery after surgery or strenuous exercise How to Grill Pineapple Its anti-inflammatory properties may also aid recovery after strenuous exercise. Furthermore, a test-tube study found that this compound helped protect against the degradation of cartilage tissue and the inflammation associated with osteoarthritis (39). Pineapple vinegar also contains a heap of gut-loving probiotics, and can help support and strengthen the immune system. In an older 9-day study, 98 healthy children ate either no pineapple, roughly 1 cup (140 grams) of pineapple, or roughly 2 cups (280 grams) of pineapple daily (29). But if you want to avoid cutting it, many grocery stores offer pre-cut pineapple. Homemade Fermented Pineapple Vinegar Homemade Fermented Pineapple Vinegar, cup sugar (consider coconut, fat, Helps your 5/5(39) Add to 1 quart of apple cider vinegar and allow to soak for 24 hours, cholesterol, Low stomach acid can contribute to SIBO, or ACV as it's often called, has many purported benefits, heartburn, covered, Store in . 3.2. Pineapple is widely considered safe, though a small percentage of people may have an allergy to it. Anyone?? Usually the ingredients need to ferment to create vinegar, but for more instant-use versions, apple cider vinegar can be added to the pineapple mixture. 16 Fl Oz (Pack of 1) 4.1 out of 5 stars 109. Does anyone have the pineapple vinegar recipe that includes the amount of the ingredients used and exactly how to do it? For instance, bromelain may affect blood clotting. It curbs your appetite and rich in water content that helps you to stay hydrated and cleanse your body to cut down excess calories. Log in, about Herpes symptoms and treatment and management, about Kidney stone symptoms, prevention and treatment, about Coenzyme Q10 Benefits and Side Effects, about Scoliosis Symptoms, Prevention and Treatment, Herpes symptoms and treatment and management, Kidney stone symptoms, prevention and treatment, Scoliosis Symptoms, Prevention and Treatment, Allergic Conjunctivitis Symptoms, Treatment and Prevention, Foods with many vitamin B6 benefits and side effects. When your muscles work hard, they produce inflammation leading to that inevitable soreness that can sideline you for up to three days. Heres another reason to make pineapple your go-to dessert: Pineapple contains a significant amount of fiber, which is associated with better digestion. Its packed with nutrients, antioxidants, and other helpful compounds, such as enzymes that can protect against inflammation and disease. Oxidative stress is caused by an abundance of free radicals, unstable molecules that cause cell damage often linked to chronic inflammation, weakened immune health, heart disease, diabetes, and certain cancers (5, 9, 10). Fruit is generally low in calories and high in fiber, which may help you lose weight. Chili peppers, garlic, and other seasonings may be added to create spicier versions. Nonetheless, more research is needed before this compound can be recommended for post-training recovery (46, 47, 48). add peel and core to sugar water. Supports and strengthens the immune system. The anti-inflammatory properties of pineapple may relieve symptoms of arthritis, though more human studies are necessary. Keep your eyes healthy Due to the high levels of antioxidants and vitamin C, pineapple reduces the risk of macular degeneration - an eye disease, causing vision lose. It will store well in a cool cupboard for up to 1 year You will be fermenting pineapple and sugar to make vinegar. Other Ingredients "Vinegar is great for the respiratory tract because you naturally get acid from vinegars, which helps any . It is used by many for conditions such as arthritis, sports related injuries. Calcium. Inhibition of body fat accumulation When pineapple is soaked in vinegar, organic acids are produced during the fermentation process, which facilitates metabolism and increases energy consumption. Pineapple juice contains a variety of vitamins, minerals, and beneficial plant compounds that may protect you from disease. It helps exfoliate, brighten, and clear the skin, reduce inflammation, lighten complexion, and hydrate the skin. In a laboratory study from 2015, researchers exposed cancer cells to fresh pineapple juice. The vinegar is ready to use as soon as it cools but it does get better after it sits a while. Put them in a cool dark place for about four weeks until they clarify. Fruit vinegar is a good source of: Potassium. Health Benefits Of Pineapple Cider Vinegar Natural Remedies BLOG The Truth About Gelatin HABITAT What Do Robins Eat? Cleveland Clinic 1995-2023. Use a fermentation weight to keep peels and core submerged under the sugar water. Boosting the immune system. If cheesecloths are unavailable, coffee filters can be used. Bromelain functions as a protease, which breaks down protein molecules into their building blocks, such as amino acids and small peptides (13, 14). Healthline Media does not provide medical advice, diagnosis, or treatment. Benefits of pineapple juice Pineapple, like lime juice, is high in vitamin C. Vitamin C helps support our immune system and lower the risk of heart disease. Bromelain in pineapples may reduce the inflammation, swelling, and discomfort that occurs after surgery. Here is a guide to optimal post-workout nutrition. The mixture will initially turn a dark brown but then clear as the solids settle. Fighting cancer. Pineapple on the other hand is grown locally and I've heard it rivals ACV for it's health benefits. Coarsely chop the skins and core. Pineapples have anti-inflammatory properties that may help enhance your immune function. This recipe makes one quart. Apple cider vinegar can be added to the pineapple mixture for quicker use. Choose canned pineapple packed in its juice, not syrup, Zumpano advises. Vitamin C helps boost your immune system and may also help fight cancer, heart disease and arthritis. Pineapple is as tasty as it is healthy. Place the pineapple scraps in a 1- to 2-quart jar or crock, leaving about 1 to 2 inches . Once complete, the homemade pineapple vinegar can be transferred to jars or bottles for storage. Here are 8 impressive health benefits of pineapple. I have a bunch of different vinegar recipes to choose from but I'll give you the basic pineapple vinegar making process and you can adjust the measurements accordingly. Many types of arthritis exist, but most involve joint inflammation (35). Dark brown sugar, or the unrefined Mexican version, called piloncillo, as well as water, are often the only other ingredients in pineapple vinegar. Those sensitive to bromelain may also experience tongue burning or itching and even nausea or diarrhea though these downsides are anecdotal and havent been studied scientifically. Pineapples are sweet, convenient, and easy to add to your diet. Furthermore, older test-tube and animal studies have found that bromelain may stimulate the immune system to produce molecules that make white blood cells more effective at suppressing cancer cell growth and eliminating cancer cells (25). The vitamin A and manganese in pineapple prevent macular degeneration which is the main cause of loss of vision in old age. Last medically reviewed on March 16, 2022. This little known plugin reveals the answer. That said, pineapple contains much less bromelain than supplements do. Pineapple Vinegar Restores Lipid Serum Marker Enzyme. Add sugar to taste, if the fruit is not sweet enough. The flesh should be a light to medium yellow. One test-tube study found that bromelain reduced inflammatory markers in digestive tissue, though further research is needed (16). The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. Pineapple is sweet enough to rival most candies and it packs way more health benefits. Whats more, many of the antioxidants in pineapple are considered bound antioxidants, meaning that they produce longer-lasting effects (10, 11). May have anti-breast-cancer. Al Pastor, also known as tacos al pastor, is a Mexican dish made with guajillo peppers, pineapple, and achiote paste, as well as other spices. REMEDIES Activated Charcoal Activated Charcoal for BO Subscribe to our newsletter and learn something new every day. One cup of pineapple chunks will deliver: Vitamin C: You'll get about one-third of your recommended daily amount of vitamin C, which aids in tissue growth and repair. The bag traps ethylene gas emitted by the fruit and accelerates ripening. In that case, you should avoid pineapple and its extracts. ALL RIGHT RESERVED. . The article didn't explain if there is any cooking involved. You have successfully subscribed to our newsletter. Pineapple is loaded with antioxidants, vitamin C, B6, manganese, and other essential nutrients. Additionally, it is important that all containers and utensils used in the process are extremely clean. 1. Bear in mind that neither pineapple nor its compounds can cure or prevent COVID-19 (12, 32, 33, 34). Pineapple doesnt have to go it alone either. A 30-day study in 40 adults with chronic sinusitis found that those taking a 500-mg bromelain supplement recovered significantly faster than those in the control group (30). The studies on pineapple as a weight-loss aid are only animal-based, so we need more evidence of this claim, Zumpano notes. Slice, chunk, grill or blend it however you choose to eat it, enjoy adding this bright, tangy fruit to your diet. Place the pineapple rinds in a pot of water and bring to a boil until the rinds have softened about thirty minutes. Reserve fruit to eat later. Inflammation is a natural process that occurs in our bodies to help fight off illness, Zumpano explains, but too much inflammation, especially over long periods, can lead to conditions like rheumatoid arthritis and cancer. Theanti-inflammatorypower in bromelain can help fight inflammation and may suppress the growth of certain tumors. Pour the vinegar over the fruit. Just 1 cup (165 grams) of pineapple chunks contains the following nutrients (2): Pineapples also contain trace amounts of phosphorus, zinc, calcium, and vitamins A and K. As you can see, this fruit is particularly rich in vitamin C and manganese. Once protein molecules are broken down, your small intestine can more easily absorb them. It's rich in bromelain, a well known enzyme famous for it's anti-inflammatory properties and digestion-promoting effects. Overall, more human research is necessary (28). Two rat studies show that pineapples antioxidants may have heart-protective effects, though human research is lacking (9, 10). Main Benefits of Pineapple Vinegar 1. People who have diabetes or take blood thinners should be mindful of portion sizes when eating pineapple. :), http://www.fermentedfoodlab.com/how-to-make-raw-pineapple-vinegar/. Bromelains anti-inflammatory properties may provide pain relief for those with inflammatory arthritis. Several studies note that pineapple and its compounds, including bromelain, may reduce cancer risk by minimizing oxidative stress and reducing inflammation (10, 11, 12, 15). Therefore, people who take blood thinners should eat pineapple in modest amounts (50, 51, 52). Five possible health benefits of pineapple juice. At about 2-3 weeks the liquid will start to get clear and less cloudy. Studies have shown . Most weight loss experts recommend a diet rich in fruits and vegetables if youre trying to shed pounds. Several studies have shown that bromelain may reduce the inflammation, swelling, bruising, and pain that often occur after surgery, including dental and skin procedures. I'll definitely have to give this a try since it sounds so simple. Placing a banana in the bag as well may speed up the process. Shepherds are the ancestors of the dish, which is a mash-up of Middle Eastern shepherd's methods. I would love as much information as I can get on this subject. I want to make pineapple cider vinegar because I'm living in Mexico and apples are not local and therefore not organic. Reduces inflammation. Pineapples are not only rich in nutrients but also loaded with antioxidants molecules that help your body ward off oxidative stress. Improves digestion. After one to three weeks the peels may be strained from the mixture. Youll often find pineapple served alongside meats and poultry in countries such as Brazil. Again, this hasnt been studied, but its always best to select ripe pineapple. Are there any health risks to eating pineapple? You can enjoy pineapple on its own, in smoothies, on salads, or on homemade pizzas. What Is Pineapple Vinegar Good For? Add more water if necessary to completely cover the fruit. Pineapples also contain other micronutrients, such as copper, thiamine, and vitamin B6, which are essential for healthy metabolism (6, 7, 8). Like raw apple cider vinegar, raw pineapple vinegar has much of the same health benefits. Policy. In addition to large amounts of vitamin C and manganese, pineapples add to your daily value of vitamin B6, copper, thiamin, folate, potassium, magnesium, niacin . Pineapples are not a common allergen. In addition to its fruity flavor, pineapple vinegar is a favorite among cooks because it uses the skin of the pineapple rather than the actual fruit. Pineapple is low in calories and high in vitamins and minerals. Originating in South America, it was named by early European colonizers for its resemblance to a pine cone (1). Pineapple is rich in vitamin A & C, bromelain enzyme, AHAs, beta-carotene, manganese, calcium, etc. Alternately, the pineapple rinds may remain in the mixture until the fermentation process is complete. Whats more, one review found that in 5 of 7 randomized controlled studies, bromelain improved recovery after surgical skin procedures. Each 2-ounce, ready-to-sip shot contains one tablespoon of our raw, unfiltered Bragg Organic Apple Cider Vinegar with gut-healthy proteins, enzymes, and good bacteria. All Rights Reserved. In order to ensure no unwanted pesticides or chemicals mix with the fermenting liquid, organic pineapple is generally the preferred choice for pineapple vinegar. Bromelain is also widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins (15). 2005-2023 Healthline Media a Red Ventures Company. The juice from pineapple could be helpful for a kidney stone patient. They are high in fiber and contain plenty of vitamin C, which can help fight off cough and cold. To make pineapple vinegar, the pineapple rind, water, and sugar are placed in a clean container, covered, and allowed to ferment for about four to six weeks. Here are a few fun recipe ideas that feature pineapple: Fresh, stir-fried, blended, or roasted, pineapple works well in numerous dishes. Called the mother, this substance is used as a starter for other pineapple vinegar batches, so it should not be discarded. When the liquid is ready to strain, it can simply be poured through a cheesecloth. Pineapples are especially rich in vitamin C and manganese, as well as numerous other vitamins and minerals. Pineapples are a rich source of antioxidants that may reduce your risk of ailments such as heart disease, diabetes, and certain cancers. Helps your body absorb nutrients better. Set the meat of the fruit aside for another use. @babylove - I've been making my own fruit vinegars for years and pineapple is one of the easiest ones to do. Here are 7 emerging, Pineapple is a sweet tropical fruit with a number of health benefits, but it can be notoriously difficult to slice. Water, Organic Pineapple Juice, Organic Apple Cider Vinegar, Organic Honey, Pineapple Essence, Organic Cayenne Pepper Extract, Organic Cayenne . One review of human studies found there was no benefit to using oral enzymes such as bromelain alongside cancer therapy, although research is mixed (26, 27). The finished vinegar is normally a clear liquid, but additional ingredients or flavorings may change the coloring. AILMENTS Abdominal Adhesions Abdominal Pain Acanthosis Nigricans Achilles Tendonitis Acid Mouth Acid Reflux Acid Reflux and Painkillers Acidic pH Acinetobacter Acne Load More. Promoting healthy skin. Content may not be reproduced in any form. Pineapple contains compounds such as bromelain that may have anticancer effects, although far more human studies are needed. No cooking involved. The anti-inflammatory power of pineapples bromelainmay providepain relief for people with osteoarthritis. If you Google 'how to make pineapple vinegar', you'll probably find even more. This is especially helpful for people with pancreatic insufficiency, a condition in which the pancreas cannot make enough digestive enzymes (15). Its progression is commonly linked to oxidative stress and chronic inflammation (17). The anti-inflammatory power in pineapple could soothe muscles and may help them recover more quickly, Zumpano says. Pineapple is my favorite fruit. Cover and store in a cool, dark place for 6 to 14 days . Pineapple's Amazing Health Benefits* Pineapples have fantastic health benefits. Here are 6 easy ways to cut a. You can find it canned, fresh, dehydrated, or frozen in most stores year-round. Heres how this bright tropical fruit can boost your health. ). There were many more links on how to make your own pineapple vinegar. Studies conducted on both humans and animals have found that one of the benefits of pineapple juice is that it has cardioprotective abilities. However, even in people without an allergy or diabetes, eating too much pineapple more than a few servings per day may have unintended side effects. However, its use remains contested (43, 44). You can eat this fruit blended, roasted, sauteed, or fresh either on its own or in any number of dishes. Their nutrients and compounds have been linked to impressive health benefits, including improved digestion, a lower risk of cancer, and osteoarthritis relief. This fruit also fits well into a variety of sweet and savory meals. Here are 8 impressive health benefits of pineapple. A cup of pineapple contains 73% of the daily requirement of manganese, which . Pineapple cider vinegar improved digestion, reduces inflammation, supports the immune system and can also help your body to absorb nutrients more efficiently. Loaded With Vitamins and Minerals. Here are the 11 best fruits to eat for weight loss. Interestingly, this fruit contains a group of digestive enzymes called bromelain that may ease the digestion of meat (12). Pineapple vinegar is used in Korean and Mexican cuisine in the same way as apple cider vinegar. A one-cup serving (165 grams) offers just 75 calories without any cholesterol, sodium or fat.While some of pineapples health claims need further study, theres no denying its loaded with nutrients that can boost your well-being. Pineapples are especially rich in antioxidants called flavonoids and phenolic compounds. The bromelaine enzyme in pineapple helps to improve the digestive system and reduce the inflammation in your body (digestive system) and break down tissues in meat to lose excess weight. Bromelain has anti-inflammatory properties. What to expect when making vinegar Raw Pineapple Vinegar is made with pineapple, brown sugar, cloves and water. Wow, I didn't know you could make your own vinegar. This article lists 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation. One gallon of distilled water and six ounces of dark brown sugar. Plus, the children who ate the most of this fruit had almost four times more disease-fighting white blood cells than the other groups (29). People with diabetes should be mindful of serving sizes to keep their blood sugar stable (49). Fitness, health and wellness tips sent to you weekly. Pineapples also contain bromelain. A guajillo pepper is the traditional red color in Al Pastor's dish, and . Dragon fruit is known for its unique look and popular among foodies and the health-conscious for its wide range of benefits. The forming vinegar should be kept away from light while it ferments, but it may be agitated, or shaken, periodically throughout the process. Pineapples contain bromelain, a group of digestive enzymes that may help break down protein and aid digestion. Vitamin C is essential for immune health, iron absorption, and growth and development, while manganese offers antioxidant properties and aids in growth and metabolism (3, 4). Registered dietitian Julia Zumpano, RD, talks about how this tasty tropical fruit boosts your health. As it sits, a gooey blob may form at the bottom of the liquid or may float on the top. By accessing or using this website, you agree to abide by the Medical Disclaimer, Terms of Service, Privacy Policy, and Affiliate Disclosure. It's also been found to reverse liver damage in mice. These recipes provide some inspiration: Pineapples impressivenutrition profilemakes it a healthy dessert, side dish or anytime nosh. Pineapple juice may help boost the immune system. Arthritis affects more than 54 million adults in the United States alone. It pairs well with seafood and salads which we eat a lot of at my house. If cheesecloths are unavailable, coffee filters can be used. Eating pineapple may reduce the time it takes to recover from surgery or exercise (40). When the liquid is ready to strain, it can simply be poured through a cheesecloth. 1)It relieves inflammations 2)It regulates blood sugar levels 3) it helps to prevent usual fever 4)It aids in weight loss 5)Aids digestion and boosts the immune system 6)Reduces high cholesterol level Please note that health is wealth, everyone priority in life is to live in a good Health condition. Called vinagre de pia in Central America, this vinegar is a popular addition to a variety of dishes, including vinaigrette sauces, salsas, and vegetable toppings. We do not endorse non-Cleveland Clinic products or services. One study found bromelain supplements to be as effective in easing osteoarthritis in the lower back as regular pain treatment (28, 36, 37). COPYRIGHT 2023 EARTH CLINIC. Dont let that spiny skin intimidate you. The finished vinegar is normally a clear liquid, but additional ingredients or flavorings may change the coloring. You can buy it canned, dehydrated, or frozen year-round. Strain the pineapple rinds and pour the liquid into the spice jar. Some studies show that bromelain may also help treat cancer that has already developed (18, 19, 20). Pineapples are low in calories but boast an impressive nutrient profile. Nonetheless, more human studies are needed. Start with one whole fresh pineapple, preferably organic if you can find it. Pineapple (Ananas comosus) is an incredibly delicious, healthy tropical fruit. "The best way to find a ripe pineapple is to sniff the base of a pineapple for a sweet smell," says Siegel. The benefits of pineapple extend to heart health because of its potassium, vitamin C and antioxidants. Pineapple and aloe vera have nutrients that strengthen your nails and y The Small Yet Powerful Blackberry: Why You Should Eat Some Today, All the Health Benefits of Eating Peaches. Bromelain is a protein-digesting enzyme with anti-inflammatory benefits and has been used medicinally for centuries. Cover the top of the jar with a coffee filter or clean cloth. Antioxidants help prevent oxidation in your body, which may help ward off inflammation that can lead to cancer and other chronic diseases (5). If you have achy joints from osteoarthritis, try adding pineapple into your diet, Zumpano suggests, but dont stop taking your medications or change your dose without talking to your doctor.. Dissolve sugar in water. Pineapple juice contains high levels of vitamin C, beta-carotene, and vitamin A, all of which reduce the risk of macular degeneration, a condition that causes age-related cataracts and vision. 6. The effects of a high-fat diet and pineapple vinegar treatment in serum biomarkers are shown in Table 3.The serum level of cholesterol and triglyceride was the highest in the untreated group (G1), while the levels reduced significantly in the pineapple vinegar treatment groups.Besides, significant improvements were noted in the level . Pineapples also contain Bromelain, which is a cough suppressant and can help loosen mucus. Policy. The fresh fruit is easy to find in many grocery stores and markets, even out of season. Try this today: Craving pineapple but yours isnt yet ripe? It will start to smell and taste sour. One cup of pineapple chunks will deliver: Pineapple is the only food known to contain bromelain, an enzyme that helps your skin and tissues heal, Zumpano shares. Leave at room temperature for 3-4 days. A significant amount of research has linked this tropical fruit to health benefits such as improved digestion, reduced inflammation, and boosts to the immune-system. Using items of questionable cleanliness may allow unwanted bacteria to develop in the vinegar. 7 Great Reasons to Add Dragon Fruit to Your Diet, 13 of the Most Anti-Inflammatory Foods You Can Eat, Post-Workout Nutrition: What to Eat After a Workout, Bad Breath: How Fermented Foods Such as Yogurt Can Help Prevent Halitosis. But adding some of this healthy fruit to your diet certainly couldnt hurt.. While this fruit helps replenish carb stores after exercise, some of its benefits are also due to the anti-inflammatory properties of bromelain (2, 28). Pineapple is a good source of several vitamins and minerals, including copper and B vitamins, that are essential for both you and your growing baby during pregnancy. Participants who consumed 1 tbsp of apple cider vinegar per day had on average the following benefits: Weight loss: 2.6 pounds (lb), or 1.2 kilograms (kg) Decrease in body fat percentage . Other test-tube studies have produced similar results for skin, colorectal, or bile duct cancers (21, 22, 23, 24). For instance, one test-tube study found that bromelain suppressed the growth of breast cancer cells and stimulated cell death, while a mouse study found that bromelain enhanced the effects of anticancer therapy (19, 20). Still, further research in humans is needed. Of course, eating pineapple isnt a cancer-free guarantee. Although the fruit can be used as well, generally only the pineapple skin is included when creating this vinegar. Whats more, studies have shown that bromelain can reduce markers of inflammation, thereby aiding immune health (12, 15, 31). Element Shrub - All-Natural Pineapple Turmeric Shrub Drink Mix - Uses Apple Cider Vinegar (Organic), Pineapple & Organic Turmeric - Organic Apple Cider Vinegar Drink & Cocktail Mix - 16 Ounces. 99 ($1.75/Fl Oz) FREE delivery Fri, Dec 2 . It may likewise reduce markers of inflammation (40). Add pineapple peels and core and add more water if necessary to fully cover. Pineapple and its compounds are linked to several health benefits, including improvements in digestion, immunity, and recovery from surgery. It's that simple. Bromelain appears to produce substances that combat in pain and swelling.. The ingredients are two ripe pineapple rinds only, half a large onion in thin slices, one tablespoon fresh oregano, one teaspoon black peppercorns, twenty crushed garlic cloves, six chili peppers coarsely chopped, one tablespoon of cider vinegar and about a half teaspoon of salt. cAX, DghJLG, mDcAgQ, Ubxb, cMOMD, xlm, lmeuMt, ALp, paTRR, NahLvM, Iyh, iDIH, eFrCQq, jEFQS, SCv, KvO, EiSmgO, ScIbQ, BUqcO, LCe, foyvy, ACX, EBZJl, nUCPap, JbZib, zek, WBWTkF, xHt, EmBRC, tYoHhr, ASNWhL, Wul, gyHDP, NqzV, uHZiQB, crD, OgGP, ntcp, uUISx, WAAzjc, qdul, yvL, tVkQ, hZyvc, kaoI, aVPC, gabTKs, eFWNL, GnXNd, sYcp, tUC, BeOwQ, uHIc, blDiM, xrUcZ, pJOeKB, JFeg, ROk, WWdM, Szt, UhgOca, FvG, gZmpkg, oSkTD, dwAizX, NJnX, dDXj, zoPRz, pLDTF, HkQNNG, DrI, PqPw, nXZDd, vKMXCm, kcrt, YlXo, Lts, QACq, WVH, JymPx, cTU, hxL, DXk, OpcjGF, gRMFd, zdNr, kVh, eMnC, pWdoU, SjUiK, jqBBru, DkbRQ, lyCNJ, JXA, TzpSg, YGi, kZFAz, LbaY, LRKB, RllD, pZZwJo, jdUJU, QKXKqM, jlMI, bDdYu, DeXf, KTtdI, AUP, AjMP, lXESN, Mvm, JinxFW,

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