To find the healthiest products, combine the number of grams of . Fatty acids are classified based on lengthlong chain or short chainand the chemical bonds that are presentsaturated vs. unsaturated and cis vs. trans. Ans. Plan your meals and read labels when you grocery shop. Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream. Not all saturated fats are bad though as long as they consumed in moderation. However, companies are only required to list trans fats on their nutrition labels if there is more than half a gram per serving. Intake of monounsaturated fat can be up to 20% of your total calories. by Kaitlyn Pizzola. It has more advantages than disadvantages: It may help to reduce the risk of cardiovascular disease and overall mortality It benefits blood clotting and muscle movement It gives them priority over saturated fats. Eat less. There are different types of saturated fats depending on their carbon chain length, including short-, long-, medium-, and very-long-chain fatty acids all of which have different effects on health. Home Saturated Fat vs Trans Fat: Which is Worse? coast, 'OK, so you're Ryan Reynolds': Twain swaps iconic lyrics, Sign up for The COVID-19 Brief newsletter, N.L. Eat two to three servings of fat-free or low-fat milk, yogurt or cheese every day. There are two types of unsaturated fats, monounsaturated fat and polyunsaturated fats. Avocados are low in saturated fat and provide 6 grams of unsaturated fat per serving. Trans fats can be found in fried and processed foods like: Frozen pizza; French fries; Donuts If you have more questions about your diet, its always a great idea to speak with a registered dietitian. Unsaturated fats are the healthiest of the bunch. what food products stay as liquids but are also high in saturated fat? Trans fats should be avoided entirely as they have shown through numerous studies that they increase a persons risk of heart disease, Alzheimers disease, diabetes, and cancer. Try walnut oil in salad dressings and sautes. The difference between the two groups is the number of carbon double bonds. Now it's interesting about trans fats is a lot of folks say "hey you know, okay, "maybe saturated fat is bad for us. More specifically, it's a manufacturing process that converts a polyunsaturated or monounsaturated fat into a saturated fat. Post-Core: Fats - Saturated, Unsaturated, and Trans Fat Key messages to reinforce A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. Furthermore, many have now realized that its the trans fat found in margarine, vegetable shortening, and partially hydrogenated vegetable oils that is the true villain, causing far more significant health problems than saturated fat ever could! Examples of unsaturated fats include avocados and nuts. Trans fatty acids or TFA or trans -unsaturated fatty acids or trans fats are unsaturated fatty acids , a subclass of lipids, with at least one a double bond in the trans configuration. Natural trans fats, present in very small amounts in certain animal products, are not considered harmful. davidbclear.com, Learn How Alibaba Cloud HPC Is Helping the Race towards Developing a Drug Treatment for COVID-19, Wildlife Conservation: Part ThreeFamily Cervidae, William Tiller, David Hestenes, and Guage Theory Gravity. Saturated fats, while not as harmful as trans fats, by comparison with unsaturated fats negatively impact health and are best consumed in moderation. Trans fats or trans-unsaturated fatty acids are a type of unsaturated fats that are uncommon in nature. So how much trans-fat can you consume daily? Unlike trans fat where literally 100% of the research shows nothing but negatives, saturated fat is a bit more complicated than just calling it "good" or "bad." On one hand, saturated fat has been referred to as the biggest dietary cause of high blood cholesterol for decades now, with it increasing our risk factor for heart disease and . 27 June 2014 Dr. Nicola Tazzini. And just because unsaturated fats are better than saturated fats doesn't mean unsaturated fats are healthy for you, we're just comparing them to one another. Being sure to get each one in their proper amounts leads to several beneficial health outcomes, and doing so should be a part of a well-formulated ketogenic diet. Use of this Website assumes acceptance of Terms & Conditions and Privacy Policy | Accessibility, Published Wednesday, June 17, 2015 7:34AM EDT, NASA coverage ahead of Artemis I Orion splashdown in Pacific Ocean, U.S. seeks to phase out trans fats over next 3 years, 5 things about trans fats and the move to get rid of them, BCCDC says flu surge is stabilizing after 6 kids die, but surgeon is alarmed, Feds change pot drink regulations, allowing Canadians to buy more beverages at once, Health Canada approves first bivalent booster for kids ages 5 to 11, N.B. Good fats include monounsaturated and polyunsaturated fats. Foods cooked with trans-fat tend to give out a richer flavor and help with the texture of fried foods. Trans fat can also be manufactured by adding hydrogen to vegetable oil. Even so, these fats are processed differently in the body. The average daily fat or oil intake for an adult should be between 66-83 grams. With today's interest in organic coconut oil, saturated fat is a highly debated topic. whole milk, whole-milk products and 2% milk. Whenever I am in the fat and grease aisle of my local supermarket trying to decide which brand of ultra-processed industrial fat flakes would kill me off the quickest, Im always confused by the labels. Copyright 2022 - Dietitians On Demand | Site by Key Web Concepts. The major negative is that trans fat tends to raise "bad" LDL- cholesterol and lower "good" HDL-cholesterol, although not as much as saturated fat. For example, if you require 2,000 calories a day, no more than 13 grams of saturated fat should be consumed. In 2006 the New England Journal of Medicine stated that from a nutritional standpoint, the consumption of trans fatty acids results in considerable potential harm but no apparent benefit. Natural trans-unsaturated fats - a fatty acid with at least one trans-double bond and one cis-double bond that is formed naturally in a ruminant's stomach. What are they? Saturated fats (including a type called trans fat) tend to stay solid and can cause fatty deposits in blood vessels, leading to atherosclerosis ("hardening of the arteries"). The main dietary source of trans fats is partially hydrogenated oils, which can be found in the ingredient list on food labels. . When a fat molecule is saturated, it doesn't have any room for unpredictability. 2020 Natural Bio Health. In other words, a saturated fat is a fat molecule whose three fatty acid chains are so chock-full or saturated with hydrogen that there's no room for any more hydrogen: - Leigh Hunt. It can raise your cholesterol levels and also increase the risk of cardiovascular diseases. Youre already doing the first step which is educating yourself on what is in your food and what you should and should not be eating. Walnuts: Walnuts are a plant-based source of omega-3 fatty acids. Trans fat oils are also used for deep fryers in many restaurants because they last longer than most conventional oils. No, Butter is known to contain a good quantity of saturated fat, which is a type of fat that is usually found in foods such as meat and dairy products. 1,000x Bottom Writer. For example, unsaturated fats are better and healthier than trans fat and saturated fats. Using the example of 2,000 calories a day, 10 to 20 grams of monounsaturated fat can be consumed. Trans fat is a form of unsaturated fats which can be made from vegetable oils and some animal products like meat and milk. Leave a comment. Avoid trans fats all together, limit the saturated fats you intake daily to healthy forms of meats and fish and organic poulty and wild game, and youll live a much longer, healthier life! In recent years, however, researchers found that this reaction creates another class of unsaturated fats, called "trans fats", which are extremely harmful. not following Ontario hospital in asking Red Cross for staff help, Celine Dion has stiff-person syndrome, here's what that means, Investigation underway after another patient dies in Edmundston, N.B., hospital ER, Russian lawmakers pass bill banning surrogacy for foreigners. The levels of trans fats in these products generally dont pose a threat for healthy eating. They are made when hydrogen is added to vegetable oil, usually to create a certain consistency or increase shelf life, and they are also called partially hydrogenated oils. Trans Fat, Saturated Fats, Polyunsaturated and Monounsaturated Fats. Saturated fat should be limited and substituted with its counterpart, unsaturated fat, as often as possible. Critics have called that a loophole in the system. Sarah Hammaker, RDN is a clinical dietitian working primarily in long-term care and acute rehabilitation hospital settings in Pennsylvania. Eating moderate amounts of monounsaturated (and polyunsaturated) fats in place of saturated and trans fats can benefit your health. There were 500 cardiologists practicing in the U.S. in 1950. And they aren't typically found, they aren't typically found in nature. As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats. Trans fats, on the other hand, are artificial fats that have no nutritional benefits and can be found in foods such as fried foods, pizza, and desserts such as . *Below is a table of the best meats to include in a diet due to their protein/fat ratio. Unsaturated fat (polyunsaturated and monounsaturated) is a fluid at room temperature, like olive oil and canola oil. They also occur in solid foods. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers. Unsaturated fats are listed on food packages as polyunsaturated fats and monounsaturated fats. Trans Fats These fats contain a double bond similar to the unsaturated fats, but the configuration varies making it more similar to a saturated fat and allows the fat to become more stable and solid. Unsaturated fats are the type of fats that should make up the majority of your fat consumption. Fatty Fish: Include fish high in omega-3 fats at least twice per week. It is essential for blood clotting, muscle movement, and inflammation. Trans fats are the kinds of fats that add hydrogen to vegetable oils to make them more of a solid. In more detailed terms, these kinds of fat molecules are not double bonded between the carbon molecules and instead have too many hydrogen molecules. This artificial form of trans fat is known as partially hydrogenated oil. Centers for Disease Control and Prevention. They are found in animal products and are a major contributor of raising LDL (bad) cholesterol. There is some debate about the amount of saturated fat that one should eat but the debate is not whether saturated fat is bad for you but what type is better for you. What are trans fats? Objective To systematically review associations between intake of saturated fat and trans unsaturated fat and all cause mortality, cardiovascular disease (CVD) and associated mortality, coronary heart disease (CHD) and associated mortality, ischemic stroke, and type 2 diabetes. Fats and oils are calorie dense, one gram has 9 calories. Others think that all fats are the same and are all for you. Unsaturated Fat Unsaturated fats tend to be liquid at room temperature. Saturated fat is a type of dietary fat. The saturated fat in meat, eggs, chocolate, and nuts is primarily the triglycerides of palmitic and stearic acids. She loves running and being outdoors. Let us find a nutrition professional dedicated to making a difference for you. Which one again will clog my arteries as effectively as injecting bacon grease. Q2. Trans fat includes artificial and naturally occurring sources. Monounsaturated fats are plant-based fats that reduce the risk of cardiovascular disease and provide health benefits especially when used to replace saturated and trans fat. Under energy stress these cells may degrade their stored fat to supply fatty acids and also glycerol to the circulation. Design Systematic review and meta-analysis. Trans fats are easy to use, inexpensive to produce and last a long time. Also, in studies where people replace some of their saturated fat with unsaturated fat . Trans fat is considered the worst type of fat to eat. Unsaturated fat, meanwhile, is known as "healthy fat . Youve heard Trans Fat can kill us. and Saturated Fat increases heart disease, makes us fat, causes diabetes, etc. But Paleo dieterssay, no, saturated fat lowers cholesterol and makes us thin. Real Butter is good, margarine is bad. What do you believe? Dietitians On Demand is the nationwide leader in connecting dietitians with those who need them. What are the differences? - Unsaturated fats do not have all excess carbon electrons bonded to hydrogen. They are classified into two groups, monounsaturated and polyunsaturated. The more trans fats eaten, the greater . The health impact of fats varies quite a bit depending on their type. Unsaturated fats tend to be liquid at room temperature. The more processed foods you avoid the healthier youll be! Saturated fats are the kinds of fats that cause higher levels of cholesterol in the body. Trans fats offer no nutritional value and can increase your risk of heart disease and stroke. They increase your risk of heart disease, stroke, and type 2 diabetes. Always remember to stay within your fat gram goal. Trans fats are a type of unsaturated fat, which come from natural or man-made sources. The main t ypes of "healthy" fats are monounsaturated and polyunsaturated. They found that cheap oils can be reacted with hydrogen gas to give saturated fatty acids, which researchers later discovered may be bad for your health. In animals, adipose tissue, or fatty tissue is the body's means of storing metabolic energy over extended periods of time. In fact, statistics show that about 63% of the fat in butter is saturated fat, while 26% is monounsaturated fat and 4% is polyunsaturated fat. Trans fats increase LDL (bad) cholesterol and lower HDL (good) cholesterol. Many of them have already been phased out, but foods that are more likely to contain trans fats are: There are also some naturally occurring trans fats from meat and dairy sources, but the artificial types make up most of what is in the food supply. Credit: spoospa, Wikipedia Focus on healthy eating for a healthy lifestyle. Saturated fats are solid at room temperature, like butter or coconut oil. It has unhealthy effects on cholesterol levels and increases the risk of heart attack and stroke. The two most common fats that people have heard of are saturated fats and trans fats. These fatty acids are essential, promote heart health, and provide an anti-inflammatory effect. Saturated vs. Unsaturated Fat: What is the Difference? The government recommends that saturated fats make up less than 10 per cent of daily calories. These unhealthy fats can increase your risk for heart disease and other health problems. See also Cis Fat vs Trans Fat. *A meta-analysis published last year, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.. Unlike other dietary fats, trans fats also called trans-fatty acids raise "bad" cholesterol and also lowers "good" cholesterol. Ans. Health Effects of Saturated and Unsaturated Fats. McDonalds French fries were tested at various restaurants around the world in 2005 and they found that American McDonalds had 28 times more trans fat in them than Denmark McDonalds. Is Meghan, the Duchess of Sussex back in favour with the Royal Family? As a result it is recommended that they should account for less than 30% of our daily energy needs. This ratio has been linked to a myriad of lifestyle diseases, including heart disease, stroke, and type 2 diabetes. The World Health Organization (WHO) is working to eliminate trans fats from the global food supply by 2023. Immune Health Gift Pack. What Is Unsaturated Fat? Trans fat is the unhealthy unsaturated fat that is linked with a lot of adverse effects on health. While animal fats were once the only type of trans fat eaten by people, by far the largest percentage of trans fat eaten now are in processed foods particularly vegetable oils. Filed Under: Nutrition Articles and Infographics, 2022 HealthResearchFunding.org - Privacy Policy, 14 Hysterectomy for Fibroids Pros and Cons, 12 Pros and Cons of the Da Vinci Robotic Surgery, 14 Pros and Cons of the Cataract Surgery Multifocal Lens, 11 Pros and Cons of Monovision Cataract Surgery. Q1. These fats are most often solid at room temperature. For example, salmon, herring, sardines, lake trout, and Atlantic or Pacific mackerel. . Only unsaturated fats can be trans or cis fat, since only a double bond can be locked to these orientations. Free for a month, Kherson still toils to clear Russian traps, Singh confident in deal with Liberals heading into new year, vows to 'keep on fighting' for NDP priorities, Phase 1 of Canada's single-use plastics ban comes into effect this month. Another name for trans fats is "partially hydrogenated oils." Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Natural, or ruminant, trans fats occur in the meat and dairy from ruminant. Both are vital to our bodies. - There are two types of unsaturated fats: cis and trans. All fats contain different types of fat. The best advice is to eat as few saturated and trans-fats as possible, but eat a balanced and healthy diet otherwise. Here are a few more tips for choosing the best types of fat: With nine calories per gram, fat is more calorie-dense than protein or carbohydrates. Unsaturated fats contain one or more double or triple bonds between the molecules. They come in both natural and artificial forms. If you eat meat, including these in your diet will help keep you full, get you the proper nutrients and protein, while keeping the fats healthy and moderated. Q3. In unsaturated fat, at least one pair of carbon atoms is joined with a double bond, which looks something like . Let this be a guide to all things fat, so you can be an educated consumer and feel confident that you are making smart food choices for you and your family. A diet laden with trans fats increases the risk of heart disease, the leading killer of adults. Saturated fats are found in many foods, both sweet and savoury. Dietary Fat Intake and Risk of Coronary Heart Disease in Women: 20 Years of Follow-up of the Nurses Health Study. Correspondence to Dr. Walter C. Willet, Department of Nutrition, Harvard School of Public Health. This process also produces unsaturated fats with trans double bonds, known as trans . Read food labels carefully and substitute trans fat with a source of monounsaturated fat or polyunsaturated fat when able. Consumables that are high in saturated fats tend to have higher calorie content as well. The AHA recommends consuming as little as possible when it comes to trans fats, but if you do consume them, try to stay within less than 50 grams per day. On the other hand, saturated fats are considered to be unhealthier than their mono- and poly-unsaturated counterparts. (AP / Kathy Willens, File). The U.S. FDA is phasing out artificial trans fats from the food supply, but people should limit their intake of saturated fats, too, which can also cause heart disease. medical group calling for investment in family doctors, Toddler reportedly dies on Ontario hospital floor, 'We underestimated the flu': Mom shares story of losing son, Calgary students watch live total knee replacement surgery, Find out how seaweed is helping heart bypass patients, Ottawa woman first in North America to get unique surgery. Trans fats. Here's why: Many studies have found that people who eat more unsaturated fat and less saturated fat have lower rates of cardiovascular diseaseas well as lower rates of other major causes of death. There are some foods that contain some naturally occurring trans fats, such as beef and mutton. Tests have also proven that those who consume less trans-fat and saturated fat have a lower chance of obesity and cancer. Saturated fats are fatty acids that have no double bonds. While both saturated and unsaturated fats can be part of a nutritious diet, trans fat a third type of fat should be avoided. *Multiple studies on Pacific Island populations who get 30-60% of their total caloric intact from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease.. This creates an L shaped bend in the molecule, which is what makes these fats liquid at room temperature. The main reason to limit your intake of saturated and trans fats is because they increase your risk of heart disease. However, trans fat still hides on many processed foods like frosting, popcorn, pies, and coffee creamers. custard style yogurt. Sources of lower saturated fat but higher proportions of unsaturated fatty acids include olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy, and cottonseed oils. Registered dietitians are the only credentialed experts qualified to address your unique health questions. Saturated fats, unsaturated fats, and trans fats | Biology | Khan Academy Khan Academy 7.55M subscribers 284K views 7 years ago Courses on Khan Academy are always 100% free. They are essential fats for the health of our entire body. Trans Fats (technically called trans-unsaturated fatty acids ) are formed when hydrogen is added to vegetable oil during food processing in order to make it solidify. Trans Fat (sometimes) (Unhealthy) Monounsaturated and Polyunsaturated Fats Monosaturated fats (also known as omega-9s) are fatty acids with one double bond in the fatty acid chain. Saturated fat Trans fat Monounsaturated and polyunsaturated fats are healthy in some ways, but saturated and trans fats have a different chemical structure and can have detrimental. Her hobbies include reading, planting and shopping. They are produced through a process called partial hydrogenation, but can be found in small amounts naturally in certain foods. Data sources Medline, Embase, Cochrane Central Registry of Controlled . Common sources include: TRANS FAT: These are the worst fats, and the FDA is forcing food companies to phase them out. Limit intake of saturated fat to 5% to 6% of your total calories. 50% of the fatty acids in palm oil are saturated, and 50% are unsaturated (40 per cent monounsaturated and 10 per cent polyunsaturated). They raise "bad" cholesterol and can contribute to heart disease. However, if you predominately eat wild fish, nuts and oils noted above and eat grass fed beef (without added hormones or antibiotics) and organic poultry or wild game, you should be fine. It is actually the most harmful type of fat you can consume, and experts advise staying away from this types of fat. Holiday Special! Many baked goods require semi-solid fats to suspend solids at room temperature and vegetable oils are generally cheaper to use than animal fats like butter or lard. Monounsaturated fats are found in plant foods, such as nuts, avocados, and vegetable oils. Post-Core:Fats - Saturated, Unsaturated, and Trans Fat Tips for Choosing the Best Types of Fat Limit the amount of fat you eat, but don't try to cut it out completely.Focus on reducing foods high in saturated fat, and trans fat. Unsaturated fat provides some health benefits but also some risks if consumed in excess. Health and nutrition can be very confusing. Curiosities from science, technology, history, and whatever else is interesting. Contrary to popular opinion, eating fat doesn't make you fat (if it's the right kind). Partially hydrogenated oils have been used for many years because they increase shelf life and decreasing refrigeration requirements. For cooking, they usually come in the form of liquid oils, not solid fats. The grams of trans fat are listed on food labels, but note that products can be listed as 0 grams trans fat if they contain less than 0.5 grams per serving. There are 1.5 grams of trans fat, 3 grams of saturated fat (15 percent of the DV), 12 grams of total fat (18 percent of the DV) and 30 milligrams of cholesterol (10 percent of the DV) per serving of macaroni and cheese. Add walnuts to cereal, salads or muffins. Sources of fat Trans fats How are saturated fats related to palm oil? Trans fat is simply liquid oils turned into solid fats during food processing. Naturally occurring trans fats are in some dairy and meat products. In fact, switching just 5 percent of your overall calories from saturated to unsaturated fats could slash your risk of a fatal heart attack as much as 42 percent. Intake of polyunsaturated fat can be up to 10% of your total calories. The groundwork for all happiness is health. How do they affect your body? Many Americans consume enough omega-6 fatty acids from oils. To address the health concerns related to fats it is advisable to replace saturated fats with unsaturated . On the other hand, saturated fats have the opposite effect by mainly increasing LDL. Healthy diets include saturated and unsaturated fats. In 2006 the FDA determined companies had to list trans fat content on nutrition labels. Trans fats, saturated fat and unsaturated fat in particular, and it will give you some insight here into how they behave in your body, where you can find them in food, and why it's necessary to differentiate between them because they all do very, very different things in your body. We substitutedreal fats for fake fats and added sugar with refined carbs like bread and pasta. Rather than. Where a carbon to carbon double bonds exist, one of the bonds is broken and each of the free ends is reconnected to a hydrogen atom. Ideally, you would want to minimize saturated fats and completely avoid trans fats! A healthy diet should consist of lots of nutrient rich vegetables, healthy low glycemic carbohydrates, protein, and healthy polyunsaturated and monounsaturated fats like those found in wild fish, nuts (walnuts and pecans), avocados, pharmaceutical grade fish oil, and virgin olive oil. Fortunately, all food labels will indicate whether or not they contain trans fat so make sure to read your labels when going to the grocery store! Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter, and ghee; suet, tallow, lard, and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods. To meet omega-3 fatty acid needs, the USDA recommends that adults consume eight or more ounces of oily fish each week. Two other types of dietary fat are saturated and unsaturated fat. The 3 different kinds of fat are: trans saturated unsaturated Choosing foods with mostly healthy fats (unsaturated) instead of foods with mostly saturated and trans fat can help lower your risk of heart disease. Saturated fats. These fats are liquid at room temperature in oil form. And they say, "what if . With our easy, secure 1:1 virtual appointments, you can talk to a dietitian about your unique nutrition needs and feel empowered to make smart choices for yourself. - Saturated fats contain only single bonds in the carbon chain, with all excess carbon electrons bonded to hydrogen. Summary: Physical activity after a high-fat meal not only reverses the arterial dysfunction caused by fatty foods but improves the function of these same arteries compared to before the meal, according to new research from . Pay attention to the meals you order at a restaurant and dont be afraid to ask how the item is prepared and cooked. The body has to process saturated fat the same way each and every time, and it is a lot more likely for the process to go wrong. But an excess of unsaturated fats might be harmful too. fat-free or 1% milk. By Mayo Clinic Staff. Saturated fats. This process, known as hydrogenation, makes fats less likely to spoil, so foods stay fresh longer, have a longer shelf life and also have a less greasy feel. Saturated fats are the kinds of fats that cause higher levels of cholesterol in the body. The food industry claimed it was pleased they were given 3 years to carry out the rule and stated they would be seeking permission to keep small amounts of trans fats in certain products. These are the products on the list, Its been 10 years since the Ikea monkey was first spotted, Shipwreck with millions in gold aboard found off B.C. Fully hydrogenated fats, processed . Plat based oils such as palm oil contain high levels of naturally occurring saturated fats as well. For long-term health, some fats are better than others. Since so many foods have this naturally occurring fat, how much should you consume in a day? unsaturated fat. There are two types of unsaturated fats, monounsaturated fat and polyunsaturated fats. Trans fats, or trans-fatty acids, are a form of unsaturated fat. Saturated fat raises levels of "bad" LDL cholesterol, and can increase your risk of heart disease. Although unsaturated fatty acids make up a large portion of the fat in our diets, we cannot forget about saturated fat. 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