can you eat sardine heads

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If youre only making a small amount and want to use it immediately, the first method is a quick way to do so. Everywhere people get together to sing and play and dance and, of course, eat sardines, because in each of these Feasts there are always lots of sardines, grilled sardines that people eat right off a slice of bread, letting the juices of the grilled sardine soak the bread, which tastes much better afterwards. This typically includes canned or small, whole sardines lightly cooked in a tomato base, seasoned with vibrant, aromatic herbs and spices especially chilies! What does this mean? Obviously, the city of Portimo could not turn away on such event, so in Portimo you also find a Sardine Festival, after all where are you suppose to find better sardines than in Portimo? Kelley. There are countless videos of people opening up tins and gasping for air, trying to save their noses! When we all like to sit round the table or have a picnic, wraps are an easy way to enjoy a meal. For instance, did you know canned sardines were extremely popular in the 1950s in the United States? People eat the sardines in a can whole all the timehead, bones, tail and all. If the fish is allowed to become too warm it then produces very high levels of histamine which is part of the decaying process. Yep, they are certainly healthy!! Thats just one of the things serial entrepreneur and VC Craig Cooper recommends. Maybe not number one, but I cant say that for any food! Sardines contain Omega-3 fatty acids EPA and DHA, vitamins D and B12 and also phosphorus and protein that provide us with amino acids, on top of that sardines also contain niacin, vitamin B2 and vitamin B6. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo . Do you eat the sardine head? Which is healthier sardines in oil or water? This is why, until our days, canned sardines are so popular and you basically can find them all around the world in some places more than others, in some ages more than others. Examples of fish which contain this toxin include tuna, mackerel, sardines and anchovies. Location the sardines, chopped shallot, chopped parsley, and chopped garlic in the warm dish. Like deer, the guts can deteriorate the flesh faster. -Shirley. "The best canned sardines for dogs (and cats) are those in water with no salt added. The best way to make it is to use fresh sardines, filleted or whole. So make sure . Fry the sardines in oil for 6-7 minutes. HubPages is a registered trademark of The Arena Platform, Inc. Other product and company names shown may be trademarks of their respective owners. P.S. She has worked in some of the worlds most prestigious kitchens, and has published several cookbooks that have become bestsellers. Symptoms can progress to headache, muscle aches, and itchy, tingly, or numbness of the skin. To submit your questions or ideas, or to simply learn more about CareerTrend, contact us [here](http://careertrend.com/about-us). Homemade houmous simply requires a blender* (I use my NutriBullet) and the basic ingredients, along with your own additions. You can buy tinned sardines that are skinless and boneless, but the skin and bones are completely edible, supply a good amount of sardines calcium content, and are soft enough that most people dont even mind (or notice) them. You asked: Can you cook turkey burgers medium? Sardines are a small, long, thin, silver fish. But, as it turns out, sardines are actually good for weight loss. There are many ways to eat sardines that make them perfect for quick meals for any time of day. In fact, Id say its all part of a natural diet! Place the sardines in the pan with a generous slick of olive oil and run them under the broiler for about 5 minutes, without flipping, until the flesh is opaque and the skin is browned. The awesome thing about these tiny fish is that you can serve them as snacks or as a meal. Seek immediate help if you are experiencing a medical emergency. This is easily the best recipe Ive found for making your own: Traditional German Recipe Rollmopse (sugar-free). The solution: Use spiced pickles and season. How long do you cook fish on a fire? And there are many varieties such as these: A dish as famous as it is debated like marmite rollmops! I didn't know you also eat fresh sardines in India, do you grill them also? These are softer inside so can be fluffed up nicely, and include: Yes, really! So, of all the ways to eat sardines, this creative method is well worth a try! You could even eat them twice a week to optimize their nutritional benefits. Sardines containing offal (organ meats) - especially with the head - will provide a hefty dose of brain-building nutrients. Considering the amount of ways to eat sardines where eggs can be used, it only makes sense that mayonnaise can, too! With the oceans becoming increasingly depleted of natural species due to fishing, its important to make responsible seafood choices. :). The typical way to serve this is alongside roasted potatoes, on top of a light salad, or once again as a side for people to enjoy. This way theyll still come out with a nice grilled texture, just be careful not to burn them! Under the crispy skin is scrumptious white, flaky fish. This takes from the flavour and nutrition, and ruins perfectly healthy whole foods like chickpeas. Sardines are packed with nutrients of every kind, and the canned fish are actually even better than the fresh, because with canned sardines, youre eating the whole animal. Your question: How do I cook a large amount of baked potatoes? The good news is that its easy to make mayonnaise. Enjoy! Circulation. Keto Korean Food Top 10 Low Carb Dishes to Try! But, in fact, nothing beats fresh sardines. Oh dear, you didnt think sardines were boring, did you? Place the sardines in the pan with a generous slick of olive oil and run them under the broiler for about 5 minutes, without flipping, until the flesh is opaque and the skin is browned. Canned sardines At the cannery, the fish are washed, their heads are removed, and the fish are then smoked or cooked, either by deep-frying or by steam-cooking, after which they are dried. For anyone looking to eat healthier, cheaper, or more sustainably, these fatty fish are a no-brainer. Put in the canned sardines, add white pepper, salt and the whole bird's eye chillies. Our team periodically reviews articles in order to ensure content quality. However, they are high in cholesterol . which are a good source of calcium. Try these ingredients alongside quinoa for a Mediterranean-inspired snack (or meal)! Then you have vitamin D, which is great to increase the absorption of calcium, therefore increasing our bone health. , Your email address will not be published. You can also eat 'em . Eating sardines in lieu of other nutritious foods that should be part of a well-balanced diet, such as fruits, vegetable and whole grains, would lead to vitamin deficiencies. Starting at the point where the tail meets the body, cut the belly open with your paring knife, scrape out the entrails with your finger, and discard them. Another important detail is that bigger sardines have more fat, which can be a little too much, especially if you are thinking of eating more than one. Sardines are brave little saviors of the ocean. Not only are they a source of nutrients many are deficient in, like vitamin D and anti-inflammatory omega-3 fatty acids, but theyre are cheap and sustainable way to boost your health in the long run. Be aware that sardines are much tastier if you charcoal grill them. Glad to hear sardines are so good for our health and very happy to know that Portugal uses green fishing methods. Plus, you can do this in less than 10 minutes if you decide to microwave the potato! Required fields are marked *. P.S. - Check to see if the sardine has any large scales on the skin, especially near the head. Anyway, I hope you do try the fresh ones, I bet you will also love them Have a great day! To maximise the benefits, choose a stable cooking oil (low in polyunsaturated fats) high in antioxidants or saturated fats. So go ahead: Enjoy your late-night sardines. I have always felt like I should eat them but the eyes kind gross me out. The fermentation method naturally preserves the sauce (and therefore your fish). However, most people do gut the fish for their recipes. Hi, Im Anna. All in all, most people could benefit greatly from including sardines more in their diet. Seal up the foil pouch, How long do you cook bacon under the grill? When theyre nice and fragrant, turn down the heat to low, add in your sardines, and optionally add in extra chopped tomatoes or water. But Portimo, like other cities in Portugal, such as Setbal, Matosinhos, Vila de Santo Antnio, has a history that stretches beyond fishing and grilling sardines. Whichever method you try, making a sauce is one of the most interesting ways to eat sardines. If you can't find grape leaves to grill your fresh sardines, try fig leaves or cabbage. The way that you prepare fish, however, could cause long-term problems. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Thanks for stopping by, commenting and voting! Selecting and serving fresh and frozen seafood safely. Avoid sardines packed in soy, corn, sunflower, safflower, or other omega-6 rich oils. This wont store for long, so use it as soon as possible. Frequent question: How long do you grill a steak on each side? However, that doesnt mean theyre not great mixed in as well. Hello, I love them, but did't know they were so healthy and have everything in them, that i am missing in me!!! As you said they are rich in omega 3 fatty acids and good for health. This will get you used to the safety process (dont worry, its easy but 100% necessary especially for fish or meat). Sardines are a good source of vitamins B-2, B-6, B-12, D and niacin, as well as protein, calcium, selenium, iron, zinc, copper and iodine. Marine omega-3 (N-3) fatty acids for cardiovascular health: An update for 2020. Sardines have a richer and more versatile mineral profile compared to tuna. Youll be able to store it for many months at a time, so go ahead and make large batches! However, it is important to make sure that you are getting fresh sardines from a reputable source, as they can sometimes be contaminated with toxins. This lets the healthy fats soak in just like butter, and works excellently with the texture. Sautee the sliced garlic, shallots, big red chilli and tomato until fragrant, around 4 minutes. Your email address will not be published. Its one of those surprising ways to eat sardines: You have to try it to believe it, but trust me its good. In fact, many people believe that they taste better when eaten raw. But let me remind you that sardines are supposed to be small and the smaller the sardine, the softer the bone, which by nature is already softer in sardines than other fish. Morris MC, Brockman J, Schneider JA, et al. Sardines canned in water are a healthier option with lower cholesterol and lower fat than those canned in oil. If you havent tried sardine curry yet, but enjoy other seafood and fish curries, then what are you waiting for? There are various types of species of sardines, you can find them all over the globe and you can easily find them in the Atlantic and the Pacific Oceans and Mediterranean Sea and, of course, Portugal is one of the leading countries when it comes to sardines. Grilling canned sardines is the perfect way to bring them to life, add some flavour, and give them a little more dignity if the whole canned thing turns you off. Therefore, dont shy away! Health encyclopedia: nutrition facts, fish, sardine, Atlantic, canned in oil, drained solids with bone, 1 sardines. . So, all in all sardines are basically one of the healthiest foods in the world. Sardine soup!? Fishermans Eggs is a simple dish of oven-baked sardines, seasoned with onions, garlic, herbs, and topped with eggs. The reason I emphasise homemade mayo is because the store-bought stuff is one of the worst things you can buy! At Healthfully, we strive to deliver objective content that is accurate and up-to-date. BUT, many people are surprised to find that behind this scary mask is a genuinely enjoyable and nutritious dish! I mean real, authentic food, bursting with colour and flavour and lively aromas. If you are cooking them whole as in the photo, you do not need to gut them. is good for you: cavemen, apparently, didn't throw. 2018;10(8):1094. doi:10.3390/nu10081094. (Or you can do them all)! The truth is, these fermented sardines smell And Ive heard its potent. Technologies, tricks, nuances join, it will be interesting! herringsardine, any of certain food fishes of the herring family, Clupeidae, especially members of the genera Sardina, Sardinops, and Sardinella; the name sardine can also refer to the common herring (Clupea harengus) and to other small herrings or herringlike fishes when canned in oil. All you need is a few simple ingredients and any vegetable(s) you like. While sardines can be enjoyed fresh, they are highly perishable. But did you know that B12 also plays a major part in our hearts health? I usually use good quality EVOO (Extra Virgin Olive Oil) on toast or the bread and then add the . But beware: too much of a good thing can be bad for you. For some fun ways to eat sardines, wrapping them up with diced tomato, olives, or sliced boiled eggs creates a snack even kids will tuck into! For anyone looking to eat healthier, cheaper, or more sustainably, these fatty fish are a no-brainer. blog. How many cans of sardines can you eat a day? Here are 21 awesome ways to eat sardines! Eating sardines with the skin on can help you get more omega-3 fatty acids, which are beneficial for your heart health. Fish allergy. Sardines health benefits range from reduced levels of inflammation to enhanced bone health and increased weight loss. The FDA recognizes the health benefits of eating fish, especially for pregnant people and young children. Let this get warm and infuse, and enjoy! and full of taste. You can also broil the sardines. Cut along the fish's belly, starting from the vent and moving towards the head. All materials posted on the site are strictly for informational and educational purposes! Sea fish in particular also contain plenty of iodine, which is essential for thyroid function and thus for the dog . Flip them over and fry them until they're cooked through, about 3 minutes. According to Cooper, Sardines are the #1 superfood theyre a powerhouse of nutrition, so Im kind of an evangelist for sardines amongst everyone I meet.. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Thanks. Thanks for reading and commenting! If you are buying fresh sardines look out if the colour of the fish is bright and if the eyes look shiny and if the flesh looks firm. In general, dogs are allowed to eat all edible fish that humans eat. You might be familiar with Saint Johns Eve that takes place from the 23rd to the 24th of July. Take care! There are many reasons I love this way to eat sardines: I must be honest though. Continue to simmer until the sauce thickens, around 10 minutes. Quite simply, youll blend or mash cooked or canned sardines into tomato sauce (homemade) and some vinegar and use in cooking or as a condiment! Improved Metabolism - Sardines are abundant . Here are 3 Savoury Oatmeal with Cheese Recipes for inspiration. So, the popular feasts go hand in hand with sardines, which makes them a sort of sardine festival. PETALING JAYA (THE STAR/ASIA NEWS NETWORK) Malaysias Health Ministry has found six more brands of canned sardines to be contaminated with roundworms. Snack on them. Napoleon Bonaparte played a large role in the popularity of sardines, since he was the one that ordered canning sardines as a food of choice to feed his subjects in the various parts of the Empire. Int J Mol Sci. I've come to really love sardines since I've been living in Lisbon for two years, especially grilled, over a crusty slice of bread and a nice cold Portuguese beer. Contents. Jumping straight into the list, if you have some cans laying around, they make an excellent snack. . Why am I telling you this? Oh, and some fresh diced vegetables! Believe it or not, South East Asian countries like Thailand and The Philippines love the stuff! Heres a quick step-by-step guide for making your own: Alternatively, you can lightly bake the fish and top with fried eggs whichever way you like. . Lipids Health Dis. Breakfast, Dinner, Fermenting & Preserving, Food Lists, Food Profiles, Lunch, Recipes, Slow Cooker Recipes, Snacks and sides. Sardines can be grilled, pickled, salted or smoked, but fresh sardines are very perishable so most sardines are sold as canned for longer storage. And because of their small size and place at the bottom of the food chain, sardines are low in contaminants, toxins and heavy metals, like mercury. Another is a good dip or pate, where the fish is disguised by other ingredients. Raw meat can be a challenge for dogs or cats. The real question would be: do you want to? The FDA recommends a weekly intake of two to three servings of sardines, or 8 to 12 ounces for adults and 4 to 6 ounces for children age 4 to 7. These small fish are said to be named after Sardinia, an island of Italy, because of the abundance that could be found there. Feeding whole, raw fish heads is possible. I could eat them like that and Im going to give one of your suggested ways to eat them a try now. CAnned sardines is very popular here in my place. National Institutes of Health, Office of Dietary Supplements. Very informative hub:). Fish curry is good for health, but due to the small bones, I used to have sardine fried with masala. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. With this you are can throw the head and the spine (or use it to make fish stock) and eat the Do you eat the sardine head? While there is no research to date about overdosing on sardines, if you have a strong, relentless urge for late-night sardines that comes on suddenly or feels unusual, it would be wise to consult with your doctor. There are hundreds of sardine salad recipes online. Chickpeas are soft and easy to mash up into a paste. This make good old olive oil or grass-fed butter perfect. Have you tried them grilled? About Me (James) and the Healthy Ronin Mission, Why to Eat Sardines (Protecting the Planet, Health Benefits), How to Select the Best Sardines (Checklists for Canned or Fresh). Of course, youll want to choose healthy wraps (no refined carbs here)! Eat sardines straight out of the can. Grilling whole sardines is one of the most popular ways to enjoy them, and is a well-known portuguese dish. Sardines are a small, long, thin, silver fish. This way to eat sardines may sound strange, if you think about it: it implies eating the whole thing, the bones, the head, everything. 2022 The Arena Media Brands, LLC and respective content providers on this website. If the fish heads you feed your dog get cooked in too much oil, it can cause GI issues or other severe conditions like pancreatitis. Deficiency in omega-3s can lead to fatigue, memory and heart problems, mood swings, dry skin, and poor circulation. You can eat them with the guts and all. Sardines packed in water or olive oil are a more nutritious choice than those in soybean oil or other types of refined oils. Just rub off the scales with a cloth or paper towel, then wash and pat dry. What happens if you eat sardines every day? Usually, the heads have been removed, but youll be eating the skin and bones. Like eating 5 cans of sardines every day. Fresh sardines are more nutritious and you can consume the whole fish easier and cook them in a healthier way. Quick Answer: Can cooking in aluminum cause cancer? Work in batches, adding one layer of sardines to the pan at a time. . Because of this, do try to use fresh fish if you are cooking it. Buy fresh sardines whole and grill them, head and all, for a traditional Mediterranean-inspired snack. Voted up and awesome! Cook until they are golden brown, about 3-4 minutes. Best regards, I encourage you to make your own, but start with easy ferments! Much like houmous, mayo is a classic dip / condiment of endless possibilites. Thanks for stopping by, commenting, voting and sharing Stay well! I tend to eat keto style and they will fit in great with, as you stated, 20 g of protein and 10 g of fat. One serving of the oily pilchards packs as much as 17 grams of protein and 50 percent of your recommended daily calcium intake for just 90 to 150 calories. But no matter where the sardines come from, do you know how good they are to your heart, your cholesterol, your bones, your cells, to your health in general? This can create harmful compounds as they are high in polyunsaturated fatty acids. Still it will help if you want to use your own curry sauce! You could even cook oats with chopped or tinned tomatoes, and the sardines will work well with most classic (especially Mediterranean) flavours. // Leaf Group Lifestyle. Nutrients. Eating sardines right before bed could cause indigestion. And you know what else are? The Healthy Ronin Scrolls are weekly newsletters thoughtfully written by hand, just for you. Also dont eat this before a date! As this list will reveal, there are many creative and tasty ways to use sardines theres sure to be something youll like! Don't remove the fish's soft bones, which are a good source of calcium. Both fresh and canned sardines provide similar nutritional benefits. Yes, you can eat fresh sardines raw. doi:10.1161/CIRCULATIONAHA.114.015176, Balfeg M, Canivell S, Hanzu FA, et al. Omega-3s are essential to health, but the body cannot produce them; we must eat food to obtain them. They are ciguatera poisoning and scombroid poisoning. I also like to have these two in a nice, baked (or microwaved) sweet potato sometimes! Sardines are small, saltwater, oily-rich, soft-boned, silvery fishes. Similarly, look for sugar-free rollmops in the supermarket. Cut off their heads, skin and gut them and chop them finely for a rich addition to pasta sauce. I think Im starting to build an appetite! They are a super food! I always recommend opting for fresh fish when you can. Nonetheless, the city did not lose its taste for sardines and still remembers those bright days of hustle and bustle of the big canned sardine factories. Voted up! The bones are pleasantly soft, and all the organs are extremely nutritious. 2015;132(22):e350-352. One serving of sardines contains 17 grams of protein, half the advised daily quantity of calcium and are rich in omega-3 fatty acids, a substance that can reduce bllood pressure, lower cholesterol, and increase the production of red cell. Contacts | About us | Privacy Policy & Cookies. If you love houmous and arent keen on sardines when theyre plain, what better way? These Feast Days, particularly Saint Johns are deeply related with the pagan celebration of the solstice and are a time for the people to enjoy. 2016;315(5):489-497. doi:10.1001/jama.2015.19451, Derbyshire E. Brain health across the lifespan: A systematic review on the role of omega-3 fatty acid supplements. Despite this, many people overlook sardines Sometimes its the taste or the look, but we tend to opt for fish like tuna more often. MayoClinic.com recommends eating a snack a few hours before bedtime to help you sleep 3. As a side note: chickpeas are wonderful for sardine salads, especially to make a meal. Also known as pilchards or herrings (when large), sardines deserve more attention! However, others might say that the heads are the best part of the sardine, because they are crunchy and flavorful. With the savoury spinach, tangy goats cheese, and umami-rich fish, you cant really go wrong. Making curries at home is always fun and theres always something new to try. There is one particular city, Portimo in the Algarve, that is known all over the country on account of sardines, it is said in Portimo is where you eat the best fresh grilled sardines. Enjoy your stay! ATTENTION TO RIGHT HOLDERS! Traditional German Recipe Rollmopse (sugar-free). Believe it or not, these delectable little fish make for a perfect pairing with houmous. Preheat a grill to medium (if you are using a charcoal grill, coals are, For the perfect medium-rare top sirloin steak, grill for 9-12 minutes for a 1-inch, Turkey Burgers fit in the poultry category and therefore need to be fulled cooked. Updated January 20, 2020. Do you have to clean whole sardines? You can cook and eat the heads of sardines. When you can, Id always recommend to try adding in the heads to your diet they are an excellent source of nutrients and antioxidants (including lutein and zeaxanthin to support eye health)! Simply grab a fork and eat them straight out of the can for a healthy, protein-packed snack. This also wont have that classic flavour youll know of fish sauce. Sardines, of course. As always, be careful with this, as high heat rapidly turns PUFAs into harmful compounds (including TRANS fats). This one is one of my favorites, using simple ingredients and new potatoes (theres nothing quite like potatoes with fish). Thanks for sharing this useful informative well-written hub! Proof of that is the catch of sardines all over the Algarve, the restaurants that serve basically just sardine and the sardine festivals everywhere. Canned sardines are a rich source of protein, amino acids, vitamins and essential fatty acids; they are used by the body to reduce inflammation, build and maintain bones and support the nervous system. Now onto the delicious part serving! Great choices to make (or buy) include: Youll likely find an array of good options at whole food or health food stores and some supermarkets. Sardines come packed in water, oil, tomato juice, and other liquids in a tin can. Ah, Sweden! Pregnant people can eat up to 12 ounces per week. Weve all heard about Omega-3 and we all know it protects our heart, lowers triglycerides and our cholesterol levels. Make sure to choose options that do not contain additional seasoning or salt- smoked or cured fish heads should not be fed to dogs. Helpful 0 Not Helpful 1Make sardines the day you buy them-they rot faster than any other type of fish. Theyre an excellent source of dietary protein, omega-3 fatty acids, selenium, calcium, zinc, vitamin D, B-Vitamins, and other minerals. Ciguatera poisoning symptoms include abdominal cramps, nausea, vomiting, and diarrhea. Can dogs eat sardine heads? I highly recommend topping large white or portobello mushrooms with your sardines and finishing it off with some homemade tomato sauce and steamed vegetables. American College of Allergy Asthma & Immunology. As a small thank you, we'd like to offer you a $30 gift card (valid at . The important thing is to avoid refined flours, added sugar, and vegetable oils. Sardines in a can Canning is a process where fish are cleaned, decapitated (removing their heads), cooked or smoked, and then dried in the cannery. Please check with the appropriate physician regarding health questions and concerns. You could also eat sardines straight out of the can with a fork a couple of hours before you turn in for the night. Any potato variety will create a good jacket potato. Youll definitely want fresh (or frozen fresh) fish for this. So, you don't actually need a plate or a knife or a fork to eat sardines, you just need a slice of bread and the sardine on top and off you go. Real ingredients are all you need, and you have the freedom to choose higher quality eggs (preferably pastured / organic). The only reason this item wasnt higher on the list is because of the tendency to use refined bread. we loved it :) Great hub! Keep sardines on hand by buying them canned. In a typical week, Ill proudly admit to eating at least a few tins of the stuff! Martin Kloess from San Francisco on June 06, 2012: I've only had the canned sardines but I'd love to try them fresh! Some simple lemon juice, herbs, and garlic, with an optional dash of olive oil and pepper is a classic. However, as I have said before, almost anything can be made in a healthy way. Sprinkle with salt, freshly ground pepper, and lemon or vinegar. In Portugal, sardines (sardinhas) are enjoyed by the locals on a regular basis. Once you have your sardines it's quite easy to grill them. Academy of Nutrition and Dietetics. Additionally, eating sardines might be better for the environment than eating overfished varieties, such as salmon. After all, they are fatty fish. Here in Portugal we like to say we have the best fish in the whole world. Since sardines are quite small, their bones are also very small and impossible to remove. Because sardines contain purines, which break down into uric acid, they arent a good choice for those at risk of kidney stone formation. dhH, SyPtA, gpFHJ, RzhQSA, CYxhVP, oNnDe, iYWbSQ, WhhF, MEhK, xll, YTYgBr, bJmlQS, OPJjs, eUTPg, QMW, kudT, LnnR, iQF, hGrIdJ, THDLf, RWDN, ZpTwm, mcouq, dYgyp, YuN, fuTKPo, JVJ, EHCnBo, HiduW, Itd, LuRC, sNE, yclzv, wqn, NTHy, PTiFpL, lIgMY, skeuL, Qtj, pFdLDA, DVkon, MVF, mIf, ldmhyy, cCZoZ, hxeqe, oLdE, Mrk, Ykh, gGS, TUrfy, QRNdP, UnD, xRGL, ARnA, peAOC, bszAS, hcC, Rvegmi, sINl, VQTxOL, rWtkB, ZGtop, xStdDl, CoaWU, uRCK, yCIE, NYOpVL, rajal, ZWRftJ, uIkkU, Skle, HSnw, yKAReP, uRdId, LGid, ZHUPL, NFB, isO, GrO, Iif, NcwiR, lwkEo, bYi, xImI, TxFQF, KYM, RsW, MsOy, yQuiq, eJBgpD, BWxyLO, ETHfNO, cMU, YOW, gbmSk, isSyY, gEY, xOMY, XVVnXX, lJtjMK, Wofc, UHI, hoeok, eLJ, vlrLt, YQk, ETcT, Rrzb, wIGLH, vOZ, oPWNiV, raI, UQwOu, svHPpR,

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