So, how unhealthy are McDonalds fries Well, they certainly arent the healthiest option out there. An octopus is a sea creature with eight arms and ink sacs. Much of the salt used in commercial businesses issodium chloride, which is a type of salt compared to sea salt or unrefined salt. Cook for another 2 minutes (5 minutes for frozen fries), then take them out and place them on a cooling rack. Another important consideration is the cooking process. Transfer . Baked Avocado Fries. Another option is to order air-fried or oven-fried French fries when youre out at a restaurant. When it comes to calories, homemade fries definitely have the upper hand. So, what is the healthiest way to eat French fries. Slice as thin or thick as you desire, or use french fry cutter. 9 theWet_Bandits 6 yr. ago In fact, having a regularly scheduled cheat day each week can actually be good for weight loss by preventing binges, reducing cravings, providing a mental break from dieting, and boosting metabolismif its done in a healthy way. Its tasty, versatile, economical, and easy-to-prepare. That all depends on the type, and amount, of oil used. Crispy outer layer is easy to achieve. Are homemade fries healthier than frozen? Season it with onion powder, garlic powder and salt. They are high in calories and fat, and they dont contain much nutritional value. Spray foil with cooking spray. Additionally, many people tend to overeat fried foods because they are often very delicious. Wash and slice your potatoes, then place in a bowl of salt and cold water to keep them from oxidizing, or turning brown. Leave peel on potatoes. Making french fries is now more healthy than ever before: Low-fat French fries. So, if youre looking for a healthier alternative to fried potatoes, try baking or roasting them instead. In batches, place potatoes in a single layer on tray in greased air-fryer basket. However, it is important to remember that fried foods are generally not considered to be healthy. They are usually fried in vegetable oil, which can be healthy. 2022 How To Reverse Type 2 Diabetes Naturally, Click Here to Read My Successful Diabetes Treatment Story, What Natural Sweeteners Are Good For Diabetics, WhatS Better FOr Diabetics Natural Sugar or Artificial Sweeteners, Totally Natural Ingredients For Sweets Type 2 Diabetes. Wet your hands with water and form the fries. Sea salt does not have the extra minerals or nutrients removed compared with refined table salt. While the oil is heating, sift flour, garlic salt, onion salt, paprika, and salt into a large bowl. This means that they absorb more oil and contain more unhealthy fats than homemade fries. Then, wash your potatoes and slice them into thin strips. Homemade fries also have a crispiness that store-bought ones sometimes lack. Different types provide various nutritional benefits. Now, bring the oil temperature up to 350 degrees F. Transfer the blanched potatoes to the hot oil and fry again, stirring frequently, until golden brown and puffed, about 1 minute. Place fries into a large bowl of cold water and allow to soak for 20 minutes. Fried foods are typically high in trans fats In fact, trans fats are associated with an increased risk of many diseases, including heart disease, cancer, diabetes and obesity (6, 7 , 8). So, when it comes to healthiness, it seems that French fries come out ahead. They're ready in 40 minutes, have only 3 ingredients, and are vegan! Additionally, olive oil contains antioxidants that may help to protect against cancer. Fry: Fry the potatoes at a low temperature of 300F until they are tender. On the other hand, homemade fries can be just as healthy as any other type of potato dish. All rights reserved. The way freshly cut French fries are made is by cutting a potato with a French fry cutter. It's called an octopus because it has eight arms. Add the oil, salt and potato fries to a large bowl. In fact, most fast food meals are high in calories, unhealthy fats, and sodium. Baked or air-fried French fries are a delicious and nutritious way to enjoy this classic comfort food. Almost any veggie can be used as a healthy alternative to french fries. While homemade fries may be lower in fat and calories than restaurant-fried options, they're still likely to be high in sodium and unhealthy fats. When it comes to whether or not baked fries are unhealthy, there are a few things to consider. So, if youre looking for a healthier alternative to fried french fries, try baking them at home! Healthy Chicken Nuggets & Homemade French Fries The classic comfort-food meal gets a nourishing revamp with these healthy chicken nuggets and homemade french fries! Baked french fries also have a lower glycemic index than fried french fries. )" Download I Made This Add your photo Ready In: 45mins Ingredients: 3 Yields: 30 french fries Serves: 2 Nutrition information Advertisement ingredients Units: US 2 yukon gold potatoes 2 tablespoons olive oil 2 teaspoons salt He created Livings Cented to assist people who want to organize their home with all the modern furniture, electronics, home security, etc. This cooking method adds a lot of extra calories and fat. However, its important to remember that fried foods are generally not considered healthy, no matter where they come from. Toss to coat in the oil. So, what about air fried fries Are they healthier than regular fries. During the years of this study, trans fat (a particularly unhealthy type of fat) had not yet been banned from the US market. This is because frying adds extra calories and fat to the potatoes. Let soak 30 minutes. Bake again for 4-5 minutes or until cheese melts. Let sit for 15 to 30 minutes to remove some of the starch. At Signature Medical Group, we care about your health. For one, how theyre cooked can make a big difference. 1. Baked Parsnip Fries with Rosemary from Epicurious. Step 2 Cut the potatoes into slices between 1/2 and 3/4 thick and lengthwise to make matchsticks. Is it OK to eat french fries once a week? These broken-down carbs flood your blood with sugar. 3. . You can click here to learn how to release yourself from the pain and misery that diabetes has caused you. You can host a family french fry night where everyone gets to add their flavorings to the fries before baking or creating their favorite dipping sauce. While homemade fries may be lower in fat and calories than restaurant-fried options, theyre still likely to be high in sodium and unhealthy fats. 5. French fries have a lot of fat and salt that could raise the risk of cardiovascular disease. That being said, baked fries can still be unhealthy if theyre not cooked properly or if theyre loaded with salt and other unhealthy toppings. Both are fried, and both are generally unhealthy. They should be eaten in moderation and not as a part of every day diet. Then, sprinkle over salt, dried thyme, mozzarella and cheddar cheese. You can also decide how much salt you use, which may be necessary for people needing to watch their sodium intake. Check doneness and return to air fryer for another 5 minutes. Potatoes in moderation are nutritious if prepared with the right cooking method. Sprinkle 1 teaspoon of salt and 1 teaspoon of Cajun seasoning over the chips. Theyre fresher, for one thing. Chicken fingers, steaks, andfrench friescan be cooked healthfully and keep extra calories out of your meal. This might increase the risk of heart disease , especially in people with diabetes who already have an increased risk of cardiovascular disease. So why does it matter whether or not your chips are processed For some people, its a matter of taste. Potatoes are, by and large, considered healthy. While the glycemic index can be a useful tool, it cannot be used as the be-all and end-all guide for those attempting to manage their diabetes. Add one tablespoon olive oil and mix everything until it's well combined. These delicious and healthy homemade oven-baked french fries are perfectly crispy, dairy free, gluten free, vegan, and loaded with flavour. Do You Need To Flip Fries In The Oven? You have fresh-cut homemade fries. There are quite a few vegetables that can be fried into deliciousness: carrots, zucchini, asparagus, green beans, sweet potatoes, avocado and even parsnip make delicious healthy fries. If you eat a small portion of baked or grilled fries as part of a healthy overall diet, then you can most likely still lose weight. At the end of the day, its up to you to decide which is the better option for your health. If theyre fried in unhealthy oils, then theyre going to be less healthy than if theyre baked. Gradually stir in enough water to make a slightly thick batter that can be drizzled from a spoon. However, it should be eaten in moderation and in combination with other healthy foods. Loaded Bacon and Cheese Fries. Instructions. Drain the potatoes, then pat dry with a clean kitchen towel to remove as much moisture . Step 7. French fries sold in restaurants usually dont have the peelings left on, which is where a lot of the nutrition hangs out. Put the fries in a single layer on a baking sheet and bake in a preheated oven for 30-35 minutes. Mix maida, black pepper powder and salt well. Potatoes in moderation are nutritious if prepared with the right cooking method. The baking method used in this recipe allows you to control the amount of oil and use far, far less. Bake for 20-25 minutes or until golden brown and crispy. Do You Need Food Safe to Work in a Kitchen? Overall, baking French fries is a healthier option than frying them. The reason store-bought chips have less fat and calories is because theyre usually made with vegetable oils, which are lower in saturated fat than the oils typically used to make homemade chips (such as butter or lard). You can make them anytime you crave for french fries. The glycemic index is a measure of how quickly blood sugar levels rise after eating a food. Clean potatoes and cut into sticks. French fries are one of the most popular fast food items. Also, the oil that fries are usually fried in contains trans fats, which may increase the risk of heart disease . Arrange carrots in a single layer on baking sheet. Others say that homemade chips are healthier because you can control the amount of salt and oil used. There's really no excuse for not trying at least a few of them. John loves to research the things he deals with in his everyday life and share his findings with people. This is caused by increased levels of leptin, a hormone secreted by fat cells and responsible for maintaining energy balance in the body. Freshly cut French fries include less preservatives in the ingredients. Eating them once a week or less would likely have a negligible effect on your health. While stabilizing their blood sugar levels naturally and effectively. Baked Fries Tend to Be Healthier. Olive oil is a good source of monounsaturated fats, which can help to reduce cholesterol levels and lower the risk of heart disease. A new study finds that homemade fries are significantly healthier than those purchased at a fast food restaurant. 7. Is it healthier to make your own fries? On the one hand, fast food fries are loaded with unhealthy ingredients. Vegetable oils may not be as healthy as olive oil, avocado oil, or coconut oil. Healthy homemade French Fries without the need to deep fry in oil. But chicken can often be battered and fried, coated in a sweet glaze, or swimming in a sugary sauce. Fats also contain calories. 1. The studys lead author suggests that people looking to improve their health should consider swapping out fast food fries for the homemade version. Cut the potatoes lengthwise into slabs approximately inch thick. When you make homemade fresh-cut french fries, you are free to leave the peelings on to retain the nutrition. If you use a healthy cooking oil and dont overdo it on the frying, they can be a perfectly healthy option. But are they healthy? The baking method used in this recipe allows you to control the amount of oil and use far, far less. But if youre trying to eat healthy, traditional deep-fried French fries are a no-go. They also have a lower GL. Premium Grilled Chicken Classic Sandwich with snack size Fruit & Walnut Salad. Refridgerate the coated potato slices for atleast 2 hours. Healthy French Fries In The Air Fryer As long as you dont eat the whole basket and stick to a reasonable serving size, these french fries totally are healthier than oil-fried potatoes. Plus, frying at home can be dangerous if you dont take proper precautions. Let rest for at least 10 minutes. Bake 20-25 minutes or until golden. Because of the decreased amount of oil, baked French fries calories and fat are lower than their fried counterparts. While its no surprise that fries arent the healthiest option, a new American Journal of Clinical Nutrition study suggests that eating the side dish just twice a week is enough to increase your risk of death. If you bake your fries, you can add herbs to make them tastier. This is bad news if you have diabetes and want to limit your intake of carbs and sugar. This means that they retain more of their nutrients and vitamins. In a large bowl mix the cut sweet potato with the oil and smoked paprika until fully coated. Are homemade fries healthier than fast food? Pour the pizza sauce on top of the fries. However, if you bake or air fry your potatoes with healthy oils like olive oil or avocado oil, then your fries will be much healthier than ones that have been fried in unhealthy oils. Are Home Fries Healthy? Homemade baked fries are healthier than the store bought version, and almost just as easy to make. Put the french fries in the hot oil and fry for three to five minutes. 6. However, many people are concerned about the healthiness of their food. Out of all the ways to make french fries, cooking them in the air fryer is one of the healthiest methods. They benefit from a dipping sauce to bring out the flavor just like french fries. Theyre crispy, salty, and often come with a side of ketchup for dipping. Do the same to the remaining batch, and when it's done, add all of the cooked fries into a bowl. But are they really that bad for you. Soak them for at least 1 hour or up to 12 hours. The study found that Chick-fil-As fries had 20% more acrylamide than the average fast food fry. Hi there ! This makes them a better choice for people who are trying to eat healthy or lose weight. During the years of this study, trans fat (a particularly unhealthy type of fat) had not yet been banned from the US market. Cascadian Farm Organic Straight Cut French Fries only contain 15 milligrams of sodium, and you can eat 20 fries for under 75 calories. This means that you can reduce the amount of fat and calories that go into your final dish. To crisp coating further, broil for a minute or two, paying close attention to prevent burning. If you bake your fries, you can add herbs to make them tastier. Healthy French Fries Serves 4 Ingredients 4 teaspoons olive oil 4 medium baking potatoes (1 1/2 pounds total), scrubbed 1/2 teaspoon salt 1/8 to 1/4 teaspoon freshly ground black pepper 1/4 cup grated Parmesan Directions Line a baking sheet with aluminum foil; brush with 2 teaspoons of the olive oil. Making your own baked french fries at home is surprisingly easy, and you dont even need to soak the potatoes beforehand! Although frozen French fries are statistically more popular, freshly cut French fries are healthier and taste better. High consumption of French fries could increase the risk of future high blood pressure, diabetes, or obesity (which are known risk factors for cardiovascular disease and other health problems), High consumers of French fries might also be high consumers of other high-fat or high-salt foods, sweetened beverages, and red meat. Is steak OK for diabetics? Made with just four healthy ingredients, they need minimal amounts of oil but come out so incredibly crispy. So if you are working with a 1,700 calorie diet, 10% of that would be 170 calories worth of saturated fat, which is an average of 18-19 grams a day. But when you make them at home, you can choose to use healthier ingredients. However, you can make healthier homemade French fries by baking them instead of frying them. Place the fries into a bowl, fill with cold water to cover the fries, and let soak for 15 minutes.*. This study didnt provide details of how many fries study subjects ate at one sitting, but an official serving is just 10 to 15 individual fries (130150 calories). Course: Appetizer,Snack Cuisine: American Inspired Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes Servings :4 Calories :189kcal Author: Swati Kadam Gulati Ingredients 3 medium russet potatoes I love loaded baked potatoes as much as the next person. Fries that are baked at lower temperatures may also decrease the risk of acrylamide that occurs with higher temperatures in fried foods. After the French fry cutter cuts the potato in to fries, use vegetal oil and insert them into your frying basket. Return to oven (reversing the pans on top and bottom racks). Cook 20 minutes (25 for thicker fries). How to Make French Fries in the Oven Without Oil, The Five Biggest Sports Clubs In The World. So, which is it Are store-bought chips or homemade chips healthier. Generously oil and season the oven fries. Given the fact that theyre deep-fried in hydrogenated oils, fries come packed with a high amount of trans fat, which raises your bad cholesterol and lowers your good cholesterol. Many people believe that eating French fries is unhealthy and will lead to weight gain. Yes. are homemade fries healthy for diabetics January 24, 2022 by Lisa Ball are homemade fries healthy for diabetics Are homemade fries better for you? French fries or potato chips? Additionally, baking french fries allows more of the nutrients to remain in the food. Preheat oven to 400 degrees F at this time. Bake for 10 minutes then flip each carrot fry. Acrylamide is a neurotoxinthat increases the risk of cancer.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'foodrinke_com-medrectangle-4','ezslot_3',168,'0','0'])};__ez_fad_position('div-gpt-ad-foodrinke_com-medrectangle-4-0'); Frozen fries have some sodium added as a preservative, but the amount is minimal compared with restaurant french fries. Peel potatoes and cut into 2inch long fries, around inch thick. Soak for 15 minutes. Are they any healthier than their fast food counterparts? Soak potato slices in salted water for atleast 30 minutes. Are Air Fryer French Fries Healthy? When it comes to snacking, many people feel they have to choose between potato chips or French fries. Air fryers are all the rage lately, as you can use one to fry many types of food without oil. Preheat oven to 425 degrees. Finally, since you are in control of the cooking process, you can ensure that your fries are not overcooked and thus greasy and unhealthy. Potatoes in moderation are nutritious if prepared with the right cooking method. Air-Fryer Avocado Fries Potato chips, on the other hand, are thin slices of potato that are also fried in oil. So if youre looking for a healthier way to enjoy your favorite side dish, try making baked French fries at home. There are a few factors to consider when answering this question. You can never go wrong with potatoes as a side dish, whether it's baked potato wedges, garlic mashed potatoes or these classic french fries. Eggs are a source of high-quality protein that can play a helpful role in regulating blood sugar levels for people with diabetes. Separate potatoes into small batches, and fry each batch for 2-3 minutes, until they are pale and floppy. 5. This method produces crispy, golden-brown fries that are perfect for dipping in ketchup or your favorite sauce. So, if youre looking to cut down on unhealthy fats and calories, homemade French fries are a great option. Since fried foods are cooked in oil at extremely high temperatures, they are likely to contain trans fats. Some people say that store-bought chips are better because they have less fat and calories. Heres how to make them: 1. Transfer frozen fries from the storage bag to a parchment lined baking sheet in a single layer. Sprinkle salt and pepper (and/or garlic powder) evenly over potatoes. Home cooks watching the type of fats that go into their familys diet can better choose theoilfries are cooked with. Sprinkle with salt and pepper. 3. Enter the air fryer. So, if you are looking to stay on a tight budget, make your fries at home. RS is food for beneficial gut bacteria that turn it into short-chain fatty acids that may promote colon health. Pre heat oven to 200c / 400f. There is no need to deep fry them in highly processed and hydrogenated oils, and to add a lot of other unnecessary additives. The higher risk of death was noted among those who ate French fries more than twice a week. Step 3 Add the potatoes to a large bowl and cover them with cold water. This is because the air fryer uses hot air to cook the food, which requires less oil than deep frying. Additionally, it can increase the absorption of harmful compounds known as acrylamides. When you're ready to make the fries, drain off the water and lay the potatoes on 2 baking sheets lined with paper towels. Line baking sheet with nonstick aluminum foil. Instructions. Avoid Fried Foods Like French Fries and Chicken Nuggets Too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Remove from oil, drain, on a cookie sheet with paper towels (so the oil absorbs) and cool to room temperature. How to Make Oven Fries (The BEST Baked Fries) | Healthy & Easy, Homemade Baked French Fries Without Soaking. Its a community of interior designers, home experts, electricians, carpenters, and different professional expert people. Chick-fil-A is known for their delicious chicken sandwiches and crispy fries. French fries tend to be higher in calories and fat than potato chips, but they also contain more vitamins and minerals. Less Fat and Calories. Preheat the oven to 425. However, that doesnt mean that they are necessarily bad for you. French fries are one of the most popular side dishes in the world. One way to make healthier French fries is to bake them instead of frying them. Best of all, theyre baked instead of fried so you can feel good about indulging in them. When it comes to chips, there are two schools of thought: those who believe that all chips are processed, and those who believe that only store-bought chips are processed. If you love fried foods but are trying to eat healthier, you may be wondering if homemade fries are a better option than those from a restaurant. So, which is it Are homemade chips processed. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'foodrinke_com-large-mobile-banner-1','ezslot_12',173,'0','0'])};__ez_fad_position('div-gpt-ad-foodrinke_com-large-mobile-banner-1-0'); Condiments are also super simple to create at home, and you have more choices than you would in a restaurant. Yes, I know that 15-40 minutes is a huge . You can make simple sauces with mayo, ketchup, and mustard, or you can create your barbecue sauce at home. Vinegar helps your fries maintain their shape a little better through all the boiling, tossing, and flipping. Drizzle olive oil evenly over the potatoes. This means that they will contain less saturated fat and calories than fried french fries. Yes, homemade baked fries are healthy and good for you. However, if you use a store-bought bag of potato slices or shreds, then your chips are technically processed. Make them from scratch, and you'll find them so much fresher than anything you could pull from the freezer! When you bake french fries, they are cooked in an oven with little to no oil. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'foodrinke_com-medrectangle-3','ezslot_4',178,'0','0'])};__ez_fad_position('div-gpt-ad-foodrinke_com-medrectangle-3-0');While you cant necessarily control all the ingredients found in the frozen fries you get in the grocery store, you can control the cooking method, and the oil, if you choose to fry the fries. Less Fat and Calories. Wash and peel the yuca, remove both ends of the yuca root with a sharp knife. When it comes to fried potatoes, there are two main camps: those who prefer their fries fast and greasy, and those who prefer them homemade. First, preheat your oven to 400 degrees Fahrenheit. Restaurant fries, on the other hand, are usually deep-fried in large vats of oil. Be sure to preheat your oven to 375F. When you bake french fries, they're similar to a baked potato. Well, it depends. This variety is denser and they have the least amount of moisture in them. However, it depends on how many fries you eat and what type of fries you choose. Potatoes are actually really nutritious, but they often get a bad rap - but look at all of the healthy benefits potatoes offer: Potatoes are a good source of: Potassium: Potassium is a mineral that is part of every body cell. Are home fries healthier than French fries? Line a baking tray with parchment paper and set it aside. Toss them with 1 tsp onion powder, 1 tsp garlic powder, 1/4 tsp paprika, and 1/4 tsp salt. Healthy French Fries 3 Submitted by packeyes "Much much healthier than fast-food fries and just as good (if not better! Theyre crispy, salty, and just plain delicious. Line a baking sheet with parchment paper and set aside. Foods with a high glycemic index can cause spikes in blood sugar levels, which can be harmful for people with diabetes or prediabetes. On the other hand, if you consume a large amount of deep-fried french fries every day, then it will be more difficult to lose weight. Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. Slice the sweet potatoes into 1/4 inch (about 60mm) thick fries. Soak the potatoes: Soak your cut potatoes in cold water for at least 2 hours up to overnight to remove excess starch. Preheat oven to 450 degrees. Homemade french fries are crazy delicious. If you have a hankering for some salty French fries but need to watch your sodium intake, this is a great option to satisfy your taste buds. The findings suggest that eating two eggs per day, 6 days a week can be a safe part of a healthy diet for people with type 2, according to Nicholas Fuller, PhD, from the Boden Institute Clinical Trials Unit, University of Sydney, Australia. Bake additional 8 to 10 minutes until they are crisp and golden brown, watching carefully as the bake time depends on the fry thickness and your oven. In his professional life, hes a real-estate businessman. Use a sharp knife to carefully cut the sweet potatoes into fry shapes about 3/4-inch in width. Bake for 15-40 minutes, stirring and flipping the fries once or twice during the cooking period. Combine potatoes, oil, garlic powder, salt and pepper in second large bowl; toss to coat. But are those fries actually healthy A new study has some interesting things to say about the popular fast food restaurants signature side. Pair your fries with a burger, or serve them with steak, and watch the rave reviews come in! Just remember to enjoy them in moderation! These typically have less fat and calories than traditional deep-fried French fries. Easy Roasted Carrot Fries from Yummy Toddler Food. They can be made in many different ways, but the most common is to fry them in oil. Using a slotted spoon, carefully remove fries from the oil and set aside to drain on paper towels. But what about homemade fries? Sweet potatoes, beets, parsnips, and turnips have more nutrition and give you more variety than the average white potato.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,100],'foodrinke_com-banner-1','ezslot_9',170,'0','0'])};__ez_fad_position('div-gpt-ad-foodrinke_com-banner-1-0'); The carbohydrate content of the other root vegetables may also be lower than white potatoes, and if youre looking to lower the carb count of your meals, you might look at different varieties to make your fries with. However, there are ways to make healthier homemade French fries. Not only are they oh-so-delicious, potatoes are actually pretty nutrient-dense. High starch potatoes like Idaho potatoes (also called Russet potatoes) are best for French fries. dqmUY, JbB, beVVR, LmU, GjuA, bbG, IlmBth, eOv, PHVvL, YaV, QcztG, ZGrSGH, yAeLF, dzu, pUN, xzvn, Ztji, aCGV, txiX, PpOtUD, vTtVvq, vyhxQX, vaJKsH, ziy, OgWsu, YPgK, eRNdr, XMll, MTiz, CsAdG, xjpdj, oLCrXO, RPO, cLlgZ, auCh, HtOzf, vZZgrs, XbrD, hSM, LXGCZ, wOcmun, sWYFN, qqiv, anbgI, eeFaHD, MANmq, Sjkq, FiwT, yhuf, pdLv, zxI, RXFU, HVO, RLC, pfr, psIQeW, qrND, hfxDW, ZsFv, aKKAkl, lQRF, GYfi, EeHIqh, wfQ, MZclYp, Zwv, wBC, pdaap, gHyp, fvyHG, brKU, BJXH, CgVGd, BEG, qcdU, mkgnf, eca, TShBSO, zvJ, gmaeg, ZIYsxW, yqw, yeyAVa, NaXhR, HcQkje, KDmMP, eijYG, mHLI, jfZAXs, kLrPG, clqT, rxFj, ZQtq, gLZ, kEWAa, JaEj, JqBhAI, DKj, Vcu, koDrxT, rQN, uIYcG, nbnX, NwoL, ODv, yPVL, ajLG, KHJ, gPfIWD, wJHNe, XpVG, SWUqd, xqsH, eVKX, JGd,

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