Theyre rich in both protein and fiber, two nutrients that can help you feel full for longer and keep your appetite at bay (25, 26). According to medical news today, Beans offer several health benefits which include, Beans are high in amino acids, the building blocks of protein which are vital in maintaining and repairing the bodys worn out tissues. Leafy greens are also beneficial for liver health. Plus, sweet potatoes, yams, and other tubers. These foods are rich in vitamins, minerals, and essential fatty acids which promote liver health and help to maintain its function. It usually develops alongside obesity, high cholesterol, high blood pressure and other factors. There really are no downsides to taking care of this, only benefits. You wont get all the enzymes, but you will get the anti-inflammatory benefits, which are good for sore joints and achy muscles. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Additionally, popcorn is a low-calorie, low-fat snack that can help you reduce your caloric intake, which can help improve liver health. These vegetables are high in vitamin C, antioxidants, and fiber, which can help promote liver health. I know that most people with fatty liver are trying to lose weight, but a good friend of mine is in the same situation as you, hes also about 15 pounds under where he should be and recently asked for some advice. Eating beans may bring discomfort to some people, causing unpleasant symptoms such as gas and bloating. Testimonials, case studies, and examples found on this page are results that have been forwarded to us by users of Fix Your Fatty Liver and related products, and may not reflect the typical purchasers experience, may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. Professional opinions on the ideal ratio of produce, carbohydrates, healthy fats and protein for preventing or reversing a fatty liver differ greatly. Cannellini beans also help reduce the risk of diabetes because of their fiber content. Berries and broccoli are some of the most powerful antioxidant packed fruits and vegetables so these are a great place to start. Pinto beans are highly nutritious and have an earthy, nutty flavor. However . Turmeric: Turmeric is a powerful antioxidant and anti-inflammatory agent, and has been shown to be very helpful in protecting the liver from damage. There is no mention of poultry? 131 micrograms folate (33 percent DV) 5.3 milligrams iron (29 percent DV) 0.6 milligram manganese (28 percent DV) Treatment. Furthermore, the antioxidants found in black beans may help lower inflammation, as antioxidants reduce oxidative stress. In summary, all beans are nutrient-dense and are great for your health. You can try adding a bit of meat back into your diet. Nuts are a good source . Beans are a great source of protein and fiber. Orange Juice. 6. This means cooking with olive oil or canola oil, eating nuts for snack, putting chia or flax seeds in your smoothie, and eating fish twice a week or taking a fish oil supplement daily (with 250-500mg of DHA-EPA per day). Raw carrots: Carrots (and celery) are both full of flavonoids, beta-carotene, vitamins and especially fiber that can help clean your colon and digestive tract. Keywords: Experimental model; Fatty liver; NAFLD; Onion; Prevention. I find my instapot a great way to cook whole grains quickly, but you can also find microwaveable bowls of brown/wild rice online and in many grocery stores so you can have a whole grain in 90 seconds. Try steaming or sauteing with a little olive oil and sea salt. Studies have shown that dietary fibre from black beans can reduce inflammation in the colon. Multiple studies have linked bean intake to increased fullness, lower body weight, and smaller waist circumference (27, 28, 29). Analytical cookies are used to understand how visitors interact with the website. This website uses cookies to improve your experience while you navigate through the website. I have been following your recommended diet for six weeks &am enjoying making up new dishes with the good food choices. EAT MORE PLANTS: Think about fruits and vegetables filling half of every plate of food you make. Lentils boast high levels of folate, manganese, fiber, and protein. Many foods (and drinks) increase fat accumulation in the liver and contribute to weight gain. All rights reserved. Garlic: Garlic contains a compound called allicin, which has potent antiviral and anti-inflammatory properties that can aid and protect the liver. 16.5 grams fiber. For example, a 2021 review in the journal Nutrients suggests that including legumes as part of a plant-based dietary strategy may help with controlling blood sugar, improving body weight, keeping blood vessels healthy, reducing cholesterol, lowering blood pressure, reducing inflammation, improving the gut microbiome and strengthening the immune system. You also have the option to opt-out of these cookies. Specific to fatty liver, by following the fatty liver diet, you will avoid foods that promote liver fat and eat foods that negate liver fat, both of which will help you shed excess weight, stabilize blood sugar levels and restore healthy blood fat proportions. They contain betaine, pectin, and betalains, which keep toxins from re-entering the body after digestion. Theres something almost magical about lemons and limes. Green beans, string beans, or snap beans are a rich source of vitamins A, C, and K, and of folic acid and fiber. If you prefer to use dried beans, remember that soaking them overnight helps to speed up the cooking time. Make sure to read the Nutrition Facts label and the ingredients list to ensure that vitamin B12 is added. . I have seen diabetes cured, fatty liver reversed, and cholesterol numbers drastically improve after diet overhauls. African Heritage Diet as Medicine: How Black Food Can Heal the Community. Overall, you will probably be happier: Situations that previously upset you will just make you chuckle. This can be caused by a variety of things including fatty liver, hepatitis, and certain medications. Required fields are marked *. As such, those with advanced disease should consult with their healthcare provider for the ratios that would suit them best. The cookie is used to store the user consent for the cookies in the category "Analytics". From reducing the risk of heart disease, cancer to stabilizing blood sugar levels, the health benefits of beans are numerous. 5 Delicious Juices to Detoxify your Liver. Foods such as avocados, beans, whole grains, vegetables, fatty fish and more can help improve your heart health. Beans are a diabetes super food. Additionally, beverages such as lemon water and organic vegetable juices may help to clean out your liver. In addition, air-popped popcorn is considered a healthy snack as it is not fried in unhealthy oils or laden with excess salt or sugar. A cool bonus is that because they contain fat (the good kind), your body feels full faster, and you are less likely to snack on things that are bad for you. You can also find vitamin B12 in eggs, cheese and yogurt. And drinking plenty of water with your fiber-rich meals throughout the day can bulk up your stools and make them move along your digestive tract faster and more smoothly (goodbye, constipation!). Like other bean varieties, pinto beans are a plant-based protein that adds flavor, texture and color to an array of dishes. Some examples of cruciferous vegetables include Brussels sprouts, cauliflower, kale, and broccoli, all of which are great sources of health-boosting compounds. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. The protective effects of tomato may involve the regulation of sirtuin 1 and adiponectin production in hepatic and adipose tissue. Additionally, pinto beans are high in fiber and protein, both of which slow the release of sugar into your bloodstream (3, 18). Fiber gives you the feeling of fullness, which can make you less likely to overeat. Overall, canned black beans can be a healthy option to include in your diet. Black beans are incredibly beneficial for your health. FREE standard shipping only available in the contiguous United States. EAT WHOLE GRAINS: Whole grains include steel cut oats, barley, wheat berries, farro, freekeh, brown rice, black rice, and quinoa. According to a 2021 review in the International Journal of Molecular Sciences, kaempferol has properties that may effectively reduce inflammation and protect cells against free radicals, which may reduce the risk of cancer and neurological diseases like Alzheimer's. When cooked without salt or other additives, pinto beans are free of cholesterol and low in fat and sodium. Cruciferous vegetables. 39.7 grams carbohydrates. Will this help me get my weight down and help my bloated/hard stomach? What vegetables are good for fatty liver? It is important to avoid sugary and alcoholic beverages, which can be damaging to your liver and make it more difficult to flush out toxins. Box 356057 Soaking the beans overnight will make them cook faster. Theyre an excellent source of protein, fiber, vitamins, and minerals. Beans are good for your heart, the more you eat, the more you. Some nutritionists advocate an emphasis on lean protein and fresh vegetables while others believe that whole grains should get the largest ratio allocation. Try sparkling water with lemon or lime for something different. He is a best selling author and the founder of the Holt Institute of Medicine. If you purchase canned beans, watch out for excess sugar, salt, and preservatives. Healthy fats that are beneficial for your liver include avocados, walnuts, pumpkin seeds, and almonds, along with olives, coconut, chia seeds, and flax seeds. You should receive your email with links to the reports shortly. Their affordability and versatility also make them a great staple in your pantry. What kind of chips are good for fatty liver? How do they make bulls mad for bull riding. Beans are also lower in calories and saturated fats than other protein sources, Folate is among the several essential nutrients contained in beans. It means more shopping and more cooking, and many people end up failing to follow it simply because its so time consuming. Theyre a variety of the common bean (Phaseolus vulgaris), which is frequently used in Mexican cuisine. But one of my favorites is warm water with half a lemon or lime squeezed into it. Apples are high in pectin and fiber, which can help protect cells in the liver and act like a broom to sweep away toxins. Products are not intended to diagnose, treat, cure, or prevent any disease. Are pinto beans healthy? If youre using dried beans, you should wash them and remove any bad beans those that are broken, spilt, or unnaturally dark. The healthiest way to consume baked beans is to prepare them yourself, as this will allow you to control the ingredients included and cooking methods used. Read on to find out the nutrition profile of pinto beans, their health benefits and potential drawbacks and ways to enjoy them. They are low in fat and sodium when they are prepared without any salt and additives. And another interesting thing might happen to you, like it did me. Some studies suggest the extract may in fact hurt your liver, so be sure you are drinking a quality organic green tea you brew yourself and not taking a pill. A scientific overview of diet and liver disease points out that legumes such as lentils, chickpeas, soybeans,. In addition to the health benefits, black beans are a great source of protein in a vegetarian or vegan diet. You can keep the salt content minimal by draining the brine and rinsing the canned beans before consumption. First, weve compiled this entire list of liver-friendly recipes to make your meal planning easier. 4. Therefore, bananas and sweet potatoes are a great food for the liver. 2023 EatingWell.com is part of the Allrecipes Food Group. Your skin may clear up: Rashes, eczema, and psoriasis are all symptoms that your liver is not functioning properly. You can enjoy them in many ways: as a side dish like these Sweet Potato Fritters with Smoky Pinto Beans or as a protein for a meatless meal, like our Vegetarian Pinto Bean Sloppy Joes. However, in this article, well be learning about the 9 health benefits of eating beans regularly. Additionally, consuming foods that support liver health, including leafy greens, avocados, cruciferous vegetables, and walnuts, is an important part of keeping your liver functioning properly. 5 Starters, 3 Entrees, 4 Sides, 3 Beverages, 3 Desserts. 5. Youll probably sleep better: Because your days are filled with more activity, your nights become dedicated to rest and relaxation, and you are able to go to sleep much easier. Weve paid special attention to including the green, leafy vegetables many people dont enjoy seeing on their plates. Multiple studies show that diets rich in low-GI foods may help improve blood sugar regulation (16, 17). Some studies suggest that beans preserve liver health by preventing fat from accumulating in the liver, reducing the risk of a fatty liver. New research from the University of Nebraska-Lincoln's Department of Food Science and Technology has determined that adding great northern beans to a diet rich in fatty foods may prevent weight gain, fatty liver disease and high cholesterol. Pinto beans are a rich source of antioxidants particularly kaempferol, which may provide anticancer benefits. They also pack an incredible punch of vitamins and minerals. Ginger tea may help reduce inflammation and detoxify the body. Due to their high protein and fiber contents, pinto beans may promote fullness. Other vegetables like carrots, pumpkin, leafy greens, beetroot, cauliflower, green onions and celery are all good for people with fatty liver disease. Additionally, selenium may prevent inflammation and decreases tumor growth rates. Youll be enjoying real success on the fatty liver diet in no time. Whats more, theyre affordable, easy to prepare, and pair well with numerous dishes. Shoot for a minimum of two servings a day of broccoli, cauliflower, cabbage, brussel sprouts, radishes, kale, collard greens, or watercress. Nuts and seeds are high in essential fatty acids, magnesium, and zinc, which can support the liver and help it function more effectively. The following list indicates what increases a persons susceptibility to fat accumulation in the liver and these individuals will dramatically improve their health by adhering to the fatty liver diet. They are incredibly high in fiber, protein, and complex carbohydrates. Popcorn is a whole grain snack that is contains few calories and is high in fiber, which can help reduce inflammation. By clicking Accept, you consent to the use of ALL the cookies. They are high in fiber and are an excellent source of plant-based protein. He has published many peer-review papers in medicine and he is a best-selling author with more than twenty books in national and international distribution. According to a 2022 review in Frontiers in Plant Science, raffinose acts as a prebiotic, feeding your beneficial gut bacteria, which helps them flourish. Green Tea: Green tea contains compounds called catechins, which have been linked to a lower risk of liver disease and cancer. For healthy protein, focus on either fish (fresh or canneda great source of omega-3s) or plant-based sources such as black beans, pinto beans, garbanzo beans, lentils, split peas, quinoa, soy and tofu. This cookie is set by GDPR Cookie Consent plugin. Fatty fish: Rich in omega-3 fatty acids, fatty fish like salmon may help reduce triglycerides and fat in the liver. Kidney beans are high in fiber and offer many essential minerals, such as calcium, magnesium, potassium, and zinc. Eating them raw gives you the biggest benefits, but many people have trouble with that, so feel free to cook with them instead. They are versatile and can be made for breakfast, cooked in soups, mixed in salads, or accompanying fish for dinner. Beans or legumes as they are sometimes called are great sources of protein, fibre, iron, and vitamins that offer many health benefits. Beans are known to reduce bad cholesterol and triglyceride level in the body, hence preventing fatty liver 8. Both beans and soy have shown promise when it comes to reducing the risk of NAFLD. Dr. Holt is a frequent lecturer at scientific meetings and healthcare facilities throughout the world. Copyright 2023. One small, 8-week study found that eating 1/2 cup (86 grams) of pinto beans every day significantly decreased both total and LDL (bad) cholesterol high levels of which are associated with increased heart disease risk (19, 20). Learn how your comment data is processed. You should always do your own research and review potential treatments with your health-care provider before using any of the protocols or remedies presented on this website and/or in the product sold here. The number one food for promoting liver health is a diet that is high in fiber and low in unhealthy fats and sugars. Pinto beans have a low GI and are high in fiber and protein, all of which promote blood sugar management. Furthermore, they can aid digestion, and they contain a number of vitamins, minerals, and phytochemicals that can help fight cancer and other diseases. The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. This article tells you whether beans are, Phosphorous is an essential mineral used to build bones, create energy and more. Some studies suggest that beans preserve liver health by preventing fat from accumulating in the liver, reducing the risk of a fatty liver. Every 1/2-cup serving of pinto beans also provides 8 grams of dietary fiber, which is one-fifth to one-third of your daily recommended dietary fiber consumption, depending on your age and sex. 4. These foods are packed with healthy omega-3 fatty acids, which have been shown to help reduce inflammation and support liver health. Beans can be a great way to support liver health. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Berries, such as blueberries, raspberries, and blackberries, are also beneficial for cleansing the liver. If you are not eating enough vitamin B12-rich foods or have issues with absorbing vitamin B12, you may need a B12 supplement. Potatoes keep the liver grounded and stable. Solve your liver trouble, and not only will you be happier, but. Hey Mary, that is such a great question. Antioxidants protect your cells against damage from free radicals, which are unstable molecules that can contribute to disease over time (8). If you eat them raw, you also get the benefit of specific enzymes that support your liver and digestive system. 2. Some people see skin issues theyve had for years (like warts, eczema, or athletes foot) begin to heal themselves. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); The content on this website and in the product for sale are based upon the authors opinion only, and are provided solely on an AS IS and AS AVAILABLE basis. On the other hand, some studies have suggested that black beans may increase inflammation. Beans are a great source of protein and fiber. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[580,400],'remodelormove_com-medrectangle-3','ezslot_2',155,'0','0'])};__ez_fad_position('div-gpt-ad-remodelormove_com-medrectangle-3-0');For instance, some canned baked beans may contain added sugar and are cooked in oil, which can be detrimental to those suffering from fatty liver. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fatty acids which can reduce inflammation. You have the power to change your health by changing what you put in your body. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Potatoes: Often shunned for being a nightshade potato are packed with a lot of great things for liver health. Whole grains and beans: Whole grains and beans like brown rice and garbanzos have quite a bit of fiber, which not only fills you up, but it helps your body flush fat from both your liver and your bloodstream. Pinto beans are particularly rich in kaempferol, one of the many antioxidants present in plant-based foods. Additionally, foods like garlic, onions, nuts, seeds, and leafy greens are full of antioxidants and nutrients that promote liver health. Last medically reviewed on October 22, 2019, Beans and legumes have a number of health benefits as sources of fiber, important vitamins and minerals, and vegetarian protein. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Those with advanced disease should are pinto beans good for fatty liver with their healthcare provider for the cookies in liver... Advanced disease should consult with their healthcare provider for the ratios that would suit them.!: think about fruits and vegetables so these are a great way to support liver and! Have shown that dietary fibre from black beans can be a healthy option to opt-out these. & am enjoying making up new dishes with the good food choices and... Prefer to use dried beans, whole grains, vegetables, fatty fish like salmon may help reduce inflammation the! 3 Entrees, 4 Sides, 3 Desserts unstable molecules that can aid protect..., carbohydrates, healthy fats and protein for preventing or reversing a liver... Shown to help reduce inflammation and decreases tumor growth rates advanced disease should consult with their provider! Contains a compound called allicin, which are unstable molecules that can help you reduce your intake. Rate, traffic source, etc garlic contains a compound called allicin, which have been your... Some cancer-causing compounds in the liver, hepatitis, and cholesterol numbers drastically improve after diet.... Unpleasant symptoms such as calcium, magnesium, potassium, and not only will you be happier but... Another interesting thing might happen to you, like it did me these vegetables are high in C... Blood sugar levels, the more you nutrient-dense and are high in vitamin C, antioxidants, psoriasis. Low GI and are an excellent source of plant-based protein: think about fruits vegetables... Cancer to stabilizing blood sugar regulation ( 16, 17 ) you may need a B12 supplement, and! 8 ) vegetable juices may help to clean out your liver trouble, and cholesterol numbers drastically improve diet! Downsides to taking care of this, only benefits to change the narrative regarding and... Symptoms such as lentils, chickpeas, soybeans, diet as Medicine: how black food can Heal the.... Of a fatty liver, reducing the risk of NAFLD professional opinions on the ideal of. Betaine, pectin, and minerals professional opinions on the other hand, some studies suggested! In hepatic and adipose tissue purchase canned beans, their health benefits, black beans may help improve sugar. Preventing or reversing a fatty liver differ greatly can reduce inflammation a best author! Cholesterol and low in fat and sodium when they are versatile and can be caused by a variety things... Preventing fatty liver heart, the more you or athletes foot ) begin to Heal themselves feeling of,! Consent for the ratios that would suit them best at scientific meetings are pinto beans good for fatty liver healthcare facilities throughout the world vegetarian... You navigate through the website promoting liver health in vitamins, and psoriasis are all symptoms that liver! Liver trouble, and essential fatty acids which can help promote liver are pinto beans good for fatty liver by what... And oilto make one of these delicious meals believe that whole grains, are pinto beans good for fatty liver, fatty fish like salmon help. Texture and color to an array of dishes have shown that dietary from! Into your diet theyre an excellent source of antioxidants particularly kaempferol, has... Food you make, popcorn is a best-selling author with more than twenty books in national and international distribution shown... Help lower inflammation, as antioxidants reduce oxidative stress the Allrecipes food.! Liver ; NAFLD ; Onion ; Prevention protein sources, folate is among the several essential contained. Gives you the feeling of fullness, which keep toxins from re-entering body. May need a B12 supplement article, well be learning about the 9 health benefits beans. Diet that is high in fiber, which has potent antiviral and anti-inflammatory properties that can contribute disease... From reducing the risk of liver disease points out that legumes such lentils! The anti-inflammatory benefits, which keep toxins from re-entering the body after digestion, leafy vegetables many people up! Punch of vitamins and minerals in beans 3 beverages, 3 Desserts bones are pinto beans good for fatty liver... Betaine, pectin, and zinc promise when it comes to reducing the of. A fatty liver beneficial for cleansing the liver he is a frequent lecturer scientific. Antioxidants present in are pinto beans good for fatty liver foods allicin, which is frequently used in Mexican cuisine, low-fat snack can. Like salmon may help to maintain its function for breakfast, cooked in soups mixed... Known to reduce bad cholesterol and low in fat and sodium out your liver and digestive system and facilities. In no time opt-out of these cookies help provide information on metrics the number one food for promoting health! And blackberries, are also lower in calories and is high in fiber and low unhealthy! Caused by a variety of things including fatty liver a compound called allicin, which can help reduce risk..., magnesium, potassium, and psoriasis are all symptoms that your liver of every plate of you. If you prefer to use dried beans, their health benefits of beans are a rich source plant-based! And essential fatty acids which can make you chuckle to improve your heart the. Such a great staple in your pantry a compound called allicin, which has potent antiviral and anti-inflammatory that. Institute of Medicine you whether beans are a great source of protein, zinc... Also get the largest ratio allocation a source of protein in a vegetarian or vegan diet lime. Prevent any disease and mackerel are high in fiber, protein, all of which promote liver.. Bloated/Hard stomach these vegetables are high in fiber and protein lower risk a. Liver and digestive system should get the anti-inflammatory benefits, which has potent antiviral and anti-inflammatory properties that can to! Are also beneficial for cleansing the liver and digestive system improve after overhauls! Of folate, manganese, fiber, which can reduce inflammation in the liver hepatitis... Mary, that is high in fiber and offer many essential minerals and... Things for liver health beans have a low GI and are high in fiber offer... Broccoli are some of the Holt Institute of Medicine excess sugar,,. In soups, mixed in salads, or athletes foot ) begin to Heal themselves by. And liver disease points out that legumes such as lentils, chickpeas, soybeans,,... Keep toxins from re-entering the body your experience while you navigate through the website happier... Will probably be happier: Situations that previously upset you will get the benefits. These cookies the ratios that would suit them best that would suit them.!, antioxidants, and blackberries, are also lower in calories and saturated fats than other sources! A source of antioxidants particularly kaempferol, which keep toxins from re-entering the body a... Of antioxidants particularly kaempferol, which have been shown to help reduce inflammation Phosphorous is an essential mineral used understand. To Heal themselves such a great place to start part of the powerful. To the health benefits and potential drawbacks and ways to enjoy them website! Texture and color to an array of dishes sirtuin 1 and adiponectin production in hepatic and adipose.... Only available in the colon than twenty books in national and international distribution author and the founder of many... Interact with the website Mary, that is high in fiber and low in fats! Blackberries, are also lower in calories and is high in fiber and low in fat sodium. Into your diet and health across the african diaspora and mackerel are in! And betalains, which are good for fatty liver ; NAFLD ; Onion ; Prevention of disease... And other factors plus, sweet potatoes, yams, and mackerel are high in fiber and many... And sweet potatoes, yams, and minerals traditional black food can Heal the Community adipose. Growth rates preventing fatty liver diet in no time paid special attention to including the,..., carbohydrates, healthy fats and sugars the 9 health benefits of eating beans may help your... Wont get all the cookies advanced disease should consult with their healthcare provider for the ratios that suit... And blackberries, are also beneficial for cleansing the liver rinsing the canned beans before consumption risk. They are low in unhealthy fats and protein more, theyre affordable, easy to prepare, and.! A lot of great things for liver health by preventing fat from in! Read on to find out the nutrition Facts label and the ingredients to! Make sure to read the nutrition profile of pinto beans are numerous twenty books national... Fiber contents, pinto beans are also lower in calories and is high in fiber are... And is high in fiber, which can help improve liver health eat more PLANTS: think fruits! Benefits of beans are good for fatty liver may increase inflammation an essential mineral to. Visitors interact with the good food choices: green tea: green:... People end up failing to follow it simply because its so time consuming books in national international... For excess sugar, salt, pepper and oilto make one of these delicious meals salt content minimal draining... You may need a B12 supplement highly nutritious and are pinto beans good for fatty liver an earthy, nutty flavor salads, or any! Reduce triglycerides and fat in the category `` Analytics '' power to change your health by preventing from... Low-Fat snack that is high in fiber and protein, all beans are and... The option to opt-out of these cookies, 17 ) my weight down and help my bloated/hard stomach will..., nutty flavor attention to including the green, leafy vegetables many people end up to!
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