(Answered). And yes, a big glass of milk would make spinach safer to eat for most people but I really cant say what is safe for you without working more closely with you and knowing more about your stone and nutrition history! MissVickie.com is a participant of the Amazon Services LLC Associates Program, an affiliate advertising program it is designed to provide an aid for the websites in earning an advertisement fee by means of advertising and linking to Amazon.com products. You need calcium for healthy bones, a well-functioning nervous system, proper heart function and smooth moving muscles, explains Medline Plus. Fat content is similar between coconut and whole milk. These products include IZZE Sparkling Juice, IZZE Esque, IZZE Fortified and IZZE Sparkling Natural Soda. Not all non-dairy "milks" contain calcium carbonate, but Silk brand products do including Silk's almond milk, cashew milk and soy milk. Or is there more of one than the other? Early rice cultivation followed two pathways towards domestication in India and China, with selection for domestication traits in early Yangtze japonica and a non-domestication feedback system inferred for proto-indica. (4 Helpful Tips), Why Are My Eyes Burning After Frying Food? I make my own coconut milk using shredded coconut and water. Both of these ingredients are easily available in any pantry as they are household staples. I do have concern that using any plant based milk (regardless of the type of calcium type) is more like taking a calcium supplement compared to natural calcium but we truly dont have research to know if it is! As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you). Rice milk is a plant milk made from rice.Commercial rice milk is typically manufactured using brown rice and brown rice syrup, and may be sweetened using sugar or sugar substitutes, and flavored by common ingredients, such as vanilla. My PCP Dr. was hemming and hawing about the usefulness of getting a 24 hour urine test, but if this stone doesn't pass in another week or two I'm going to ask to be sent to a urologist and convince him to do it. The National Institutes of Health explains that it's best-absorbed in the presence of food. How to Find the Best Nondairy Milk for Your Nutrition Goals, Huber Engineered Materials: "Food/Beverage Grade Calcium Carbonate", National Institutes of Health: "What are Good Sources of Calcium? A complex and beautifully mature Gran Reserva, with an intricate bouquet of vanilla, fig, dark chocolate, vanilla bean, black truffle and autumn leaves. Ultimately, the answer of what is best for you would lie in your urine test results and a good analysis of your current eating habits! Almond milk is very high in oxalate. Eating (or drinking!) Especially if consumed at the same time. The milk fat content is 36% for heavy cream and at least 30% for whipped cream. (4 Ways To Avoid), At What Temp Is Boston Butt Done? THE BETTER NON-DAIRY MILK: Pea protein has higher nutritional value, is more eco-friendly, sustainable and tastes better than Dietary vegans, also known as "strict vegetarians", refrain from consuming meat, Read reviews and buy Silk Organic Unsweetened Soy Milk - 0.5gal at Target. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Rioja Gran Reserva, Sierra Cantabria 2011. Natural calcium doesnt seem to raise urine calcium as much as supplements. Sealtest Eggnog. Your energy expenditure is made up of three things resting energy expenditure (the energy used for basic bodily functons), physical activity and thermic effect of food or diet-induced thermogenesis (DIT). Why Is Your Macaron Batter Too Thick? Get full nutrition facts and other common serving sizes of Soy Milk including 1 oz and 1 fl oz. Heavy creams have many substitutes that can be readily available within your pantry. It is commonly fortified with protein and micronutrients, such as vitamin B12, calcium, iron, or vitamin D. Free standard shipping with $35 orders. Heres why. So for most of us, skimping on protein in a nut milk shouldnt be a problem. This soda comes in two flavors, ginger and birch. Some commercial breads, including Wonder Bread, also contain calcium carbonate. All plant based milks are fortified with calcium, as they are not naturally high in calcium. Almond milk: Try Califia Farms Organic Almond Homestyle Nutmilk or Simple Truth Unsweetened Almond Milk, Cashew milk: Try Silk Unsweetened Cashew Milk or Forager Project Organic Cashewmilk, Macadamia nut milk: Try Milkadamia Unsweetened Macadamia Milk or Suncoast Gold Macadamia Milk, Hazelnut milk: Try Pacific Foods Hazelnut Unsweetened Original Plant-Based Beverage or Elmhurst 1925 Milked Hazelnuts, Walnut milk: Try Elmhurst Milked Walnuts or Mariani Walnutmilk, Peanut milk: Try Elmhurst 1925 Milked Peanuts in Regular and Chocolate. 159 ml soy milk and approx. This is part of the reason why Im so passionate about that test SO many people are overcomplicating and over-restricting their diet. How do they even measure oxalates?? *Please note that this post contains clearly identified affiliate links. Look for one that fortifies the soy milk with calcium, vitamin D and vitamin B12 at a minimum bonus points for extra B vitamins, potassium and vitamin A. Here, we'll look at the weight-loss benefits of milk, explore why cow's milk gets the nod as the best milk for weight loss and then get into the best milks to buy when you're trying to lose weight. When fortified, this milk can be a source of calcium, vitamin B12, and vitamin D2. When looking at a milk for weight loss, check to see how much protein is in your milk. We won't send you spam. Heavy cream has approximately 40%, more fat than other types of creams, such as light, half and half, and whipped creams. While cow's milk is the most common milk used in coffee, as global I have a list of talking points and more info about why that 24 hour urine test is so important. LIVESTRONG.com may earn compensation through affiliate links in this story. Your DIT is increased with protein intake, according to September 2020 research in the Journal of Obesity and Metabolic Syndrome. Plant Based Milk Alternatives and Risk Factors for Kidney Stones and Chronic Kidney Disease. [citation needed]Soy yogurt is similar in protein content to dairy yogurt, lower in sugar, and higher in fat. For overall nutrition profile, however, almond milk and cashew milk top our list. There are NO studies that compare supplemented food products with actual natural calcium or calcium supplements. It is mainly used in dessert recipes and main dishes such as pasta and casseroles. However, some people cannot tolerate cows milk. Honestly, this completely depends on your 24 hour urine test results. This is why I always recommend actual natural sources first, as I do have concerns that these supplemented foods are more like taking a pill than drinking a glass of milk. Site Disclaimer | This is why I recommend dairy first! For example, Tropicana fortified orange juice, contains tricalcium citrate as the calcium source. It wont really help pass current stones. (4) For some people, limiting the amount of oxalate can help lower urine oxalate and may reduce the risk of forming kidney stones. USDA National Nutrient Database for Standard Reference. All information on this site is meant for educational purposes only and should not be used in place of advice from a medical professional. Isnt calcium carbonate the source they use? You find it in chalk, limestone and marble it's also present in the shells of shellfish, explains the Industrial Minerals Association of America. Again, the majority of the carbohydrate is supplied by sugar. Plant milks are non-dairy beverages made from a water-based plant extract for flavoring and aroma. The cream is extracted from milk. One way to get all the calcium you need is to eat three cups of food from these sources. It is made from fresh, fatty milk. Here are the nutrient highlights in a glass of cow's milk (2 percent), according to the USDA: Research has found a link between low levels of vitamin D and obesity, but it's not yet clear whether low D is a contributing factor for obesity or whether obesity is a contributing factor to having low vitamin D. In a double blind clinical trial, 50 women with overweight and obesity (the study used the term "women") were provided with vitamin D supplementation of 50,000 IU per week for six weeks and they saw significant decreases in weight, waist circumference, hip circumference and BMI, according to July 2018 results in the International Journal of Preventive Medicine. Protein bars offer a convenient way to boost your protein intake throughout the day. . Calcium carbonate is used as a dietary supplement and food additive. In fact, supplemental calcium carbonate can cause gastrointestinal side effects such as bloating, constipation and gas. Here's what to check for on oat milk labels before you buy: Choose milk made from organic oats. Blueberries and strawberries are actually quite low in oxalate. Calcium oxalate stones are the most common type of kidney stone. The taste will also not be too different so it can easily be substituted if you are someone who is not extremely particular about specific tastes. So, use these substitutes in those dishes where you feel a bit of flexibility is allowed and you wont lose the fundamental essence of the dish by replacing certain key ingredients. Mix and stir 57g of butter and 178ml milk to make heavy cream (237ml). Plant milks are consumed as alternatives to milk, and often provide a creamy mouthfeel. Chew the tablets thoroughly before swallowing, and never exceed the recommended dose. If you are someone who prefers low-fat substitutes anyway then this is a great option for you to make your soup recipe work with no added guilt of ingesting high-fat items. This is because the fat in dairy and even some plant-based milks, such as coconut milk, are sources of saturated fat. Goat milk has a similar nutrient profile to cow's milk with a few exceptions. So, homemade versions wouldnt be a good source of calcium. Plain old fashioned cows milk is a healthy source of calcium and is usually the first recommendation for calcium stone formers. Im not 100% sure though, plus in low portions oxalate is always reduce, right? The Food & Drug Administration has authorized plant milks and dairy milks to contain up to 84 IU of vitamin D per 100 grams, which equals about 200 IU per cup. Add to list. The product has a bit more protein than does soy milk and 50 percent more calcium than cows milk. Researchers found that coconut milk had such little oxalate in it, it couldnt be picked up by the analyzer! (3) Eating enough calcium can help reduce oxalate absorption, and is important for bone health! Unfortunately, all milk substitutes are only high in calcium because they are supplemented. DOI: US non-dairy milk sales grow 61% over the last five years. In order to lose weight without losing muscle (aka healthy weight loss), you need to maintain a higher level of protein. Each bottle provides 50 calories, roughly half the carbs contained in the regular sparkling juice line. The opacity and rich taste of coconut milk are due to its high oil content, most of which is saturated fat.Coconut milk is a traditional food ingredient used in Southeast Asia, Oceania, South Asia, and East Africa.It is also used for cooking in the Caribbean, tropical Latin America, Connect with us on your favourite social networks. The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. Oatly Oatmilk* is a good one to try! I think this article is the one you are referring to this analysis found only 90mg potassium in coconut milk compared to 342mg in cows milk! It's important to note that when choosing coconut milk as a replacement for dairy, you should opt for the coconut milk in the refrigerated section, not the one in a can that you use to make curry. As Harold McGee, the food authority explains, Cream is a special part of milk fortified with fat. So, if you have a bucket of milk and you wait for a while, the fat will rise and form a layer of cream. Eating enough calcium has been shown to lower the risk of calcium oxalate kidney stones by about 50%. Calcium citrate malate is another form, and is found in several brands of juice. Foods fortified with calcium carbonate (or other forms of calcium) are still good sources of the mineral to include in your diet, especially if you don't eat a lot of dairy. Thanks for the quick reply! She adds that some recent tests of oat-based container has between 87 and 107 calories depending on the flavor, and the 12-oz. The flavors are clementine, pomegranate, apple, grapefruit, and blackberry. Soy milk. (2 Reasons), What To Use Instead Of Skewers? A 1.5-ounce serving of hard cheese (such as cheddar) counts as a cup. I use Ripple milk made with pea protein as Im diabetic and some coconut milk products have too much sugar for me. Most plant-based milks are low in calories but also low in protein. Borin et al. IZZE drinks come in 8- and 12-oz. Some people find they're able to digest goat milk better than cow's milk. Understood. containers, either a can or a glass bottle depending on the product. It is better that you choose these over heavy cream anyway for their health benefits. Plus, for those looking to cut back on carbohydrates, nut milks are a no-brainer. Also am getting into probiotic dairy yogurt its the only dairy Im doing right now not cheese cuz its high in sodium, and cow milk doesnt make my digestion very happy. Other Dairy Substitutes for Oxalate Kidney Stones. If you do not like dairy products or are allergic to dairy, coconut milk is the best alternative for you. Chocolate: Follow the recipe for vanilla almond milk ice cream below, and add 1/4 cup cocoa or cacao powder. There are so many fresh yummy foods I can still eat I wasnt giving them a chance before the whole kidney stone thing set me straight. Are they 1 part calcium for 1 part oxalate? glass bottles and is made with pure fruit juice and sparkling water. I also ALWAYS like to point people to this article, because I find that most people are massively overdoing a low oxalate diet, and many people dont even need a low oxalate diet. Modern genetics, ecology and archaeology are combined to reconstruct the domestication and diversification of rice. See the 10 protein bars our dietitians and taste-testers deemed. To keep added sugar in check, I recommend going with plain yogurt and adding some sweetness and flavor with fruit. Buy fresh milk and milk alternatives online! Calcium carbonate is found throughout the world, as part of the earth's crust. There are so many plant-based milks to choose from flax, oat, hemp, rice. It's also used in animal feed. DIT is the energy burned by digesting and absorbing food. Dairy products, such as cow's milk yogurt, cheese and milk, are all excellent calcium sources. More protein can also lead to greater satiety, which can keep you fuller for a longer period of time. Always look on the label, though, because fortification is optional. Our website services, content, and products are for informational purposes only. Terms of Service & Sale | These dairy subs are our next best option. Silk Dairy-Free What a RD thinks of soy milk: "Soy is a complete protein source, which means it contains all the essential amino acids. Some calcium is CERTAINLY better than no calcium! Soy Milk. Sales of plant based milks reached $20 billion in 2020, a 20% increase from 2019. Earth's Own Almond Fresh Original Fortified Almond Beverage. The dairy case the vast sea of beautifully designed cartons of milk and milk alternatives that make you wish you had refrigerator space for all of them. If you take calcium carbonate as a dietary supplement, consume it with food or right after meals. You don't have to rely on calcium carbonate in food or supplements to meet your body's daily calcium needs. Melanie is a Registered Dietitian certified in kidney nutrition. IZZE Esque is a low-calorie version of the sparkling juice line. You can learn more about how we ensure our content is accurate and current by reading our. Different Types of Coffee Creamer. Melanie is a Registered Dietitian certified in kidney nutrition. Drinking one cup of soy milk gives you 0.5 milligrams of riboflavin close to 50 percent of the recommended daily amount. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food. Veganism is the practice of abstaining from the use of animal productparticularly in dietand an associated philosophy that rejects the commodity status of animals. Although dairy is a wonderful source of calcium for kidney stones, not everyone can tolerate dairy. It's important to read the label of the milk you choose to see which nutrients that particular brand is fortified with. But why? Thank you for all this information. IZZE is a beverage brand that includes four products from all natural ingredients. Try a soy, coconut, or hemp milk instead. Milk, cream, or creamers are the perfect solution for two-thirds of the world's coffee drinkers.. Ounce for ounce, nut milks have almost universally lower calories than cows milk, and many of them have at least as much (or more) calcium and vitamin D. Many nut milks even contain fiber, a nutrient you wont find in cows milk. Coconut milk is actually much lower in potassium than cows milk. There are many ways to measure the healthiness of foods, and each of the above nut milks fulfills different nutrient needs. Or, choose plant-based milk for cultural reasons. (Common Rice Pests). Because coconut milk is oxalate free, other dairy substitutes made with coconut milk are also great low oxalate options! If you are out of heavy cream then you can use whipped cream as an alternative too. Here are 8 ways food companies hide the sugar content of foods. . The sparkling juice line comes in eight flavors including pomegranate, clementine and blackberry. Copyright 2022 The Kidney Dietitian. Sorry, this webpage requires JavaScript to function correctly. Since the fat content is the main deciding factor for whether an alternative is well suited to the recipe or not. Processed foods often contain a lot of sugar, yet it can be difficult to tell how much. You can unsubscribe at any time. Spinach does contain a lot of calcium, but other compounds in the vegetable inhibit your body's ability to absorb it optimally. You can also get calcium from foods such as kale and broccoli, as well as canned sardines or salmon with the bones intact. **Silk Unsweetened Almondmilk: 450mg of calcium per cup; reduced fat dairy milk: 293mg of calcium per cup. Many calcium-fortified foods, including non-dairy milks, waffles and cereal bars contain calcium carbonate. Im not sure why doctors have such a hard time with it! How to Choose and Use Coffee Creamers. According to the company's website, IZZE sparkling juice provides two servings of fruit per beverage. Vegan Will definitely purchase again & recommend. Specific foods that do have calcium carbonate on the label include many types of Kellogg's Nutri-grain bars, Eggo waffles and Quaker breakfast cookies. The researchers found the people had less discomfort with the A2 milk over the conventional milk, according to 2016 research in Nutrition Journal. Rioja, Spain. When used as a food additive, calcium carbonate acts as an anti-caking agent, an added source of calcium and a white food color. And yes, calcium in supplemental form is not ideal. Milk is a convenient way to get a good amount of necessary daily nutrients, which is especially important when your diet is more restricted than usual. The soybean, soy bean, or soya bean (Glycine max) is a species of legume native to East Asia, widely grown for its edible bean, which has numerous uses.. One cup of soy milk provides 2.7 micrograms of vitamin B12, which is more than the 2.4 micrograms you need each day. Here are two other items that any health-conscious person will have in their house. Traditional unfermented food uses of soybeans include soy milk, from which tofu and tofu skin are made. It's used to make building materials, paper, plastics, paints and chalkboard chalk. I wish theyd start listing official verified oxalate counts on Nutrition Fact labels! Calcium carbonate is in baking powder, dry-mix dessert mixes, dough and wine. (6 Alternatives). Additionally, many nut milks contain fillers with controversial reputations, such as carrageenan or guar gum. Other calcium-fortifying ingredients include gluconate, lactate and phosphate. We include products we think are useful for our readers. Thanks for you site and your replies. 2021:S1015-2276(21)00093-5. It's important to read the label of the milk you choose to see which nutrients that particular brand is fortified with. The subject of fat in your milk is pretty controversial. Heavy cream is an ingredient that is not readily available in everyones house. As Harold McGee, the food authority explains, Cream is a special part of milk fortified with fat. So, if you have a bucket of milk and you wait for a while, the fat will rise and form a layer of cream. Add to list. Great questions about supplemental calcium in foods. Currently, I'm drinking water like crazy (some with added TRUELemon powder for its citric acid), stopped my 500 mg vitamin C supplement, and limiting spinach and almonds. enough calcium is very important for people who have calcium kidney stones. [citation needed] If not fortified, soy yogurt does not If the fat content is high enough (30%), it can easily be used as an alternative to heavy cream. While coffee purists may insist it's meant to be black, most of us need a little something to thicken, sweeten or cool down our morning brew. It is also a nutrient for yeasts, an acid reducer and a firming agent, explains PubChem. A complex and beautifully mature Gran Reserva, with an intricate bouquet of vanilla, fig, dark chocolate, vanilla bean, black truffle and autumn leaves. The majority of plant-based milks are fortified with some of the "must-haves" of milk, including calcium, vitamin D and vitamin B12 all of which are very important for those following a vegan diet. Fulton J, et al. Wal-Mart Canada Corp. 1940 Argentia Road Mississauga, ON L5N 1P9. Sometimes it is also called whipped cream. No doubt about it, plant based milks are popular. Yes, I ve already read your very useful talking points doc. I have a question about calcium supplements and why they would increase the risk of kidney stones as opposed to calcium in food. Not all non-dairy "milks" contain calcium carbonate, but Silk brand products do including Silk's almond milk, cashew milk and soy milk. The soda is in a 12-oz. Last medically reviewed on January 30, 2019. 237 ml of milk and mix till thicken the mixture. There are 127 calories in 1 cup of Soy Milk. We avoid using tertiary references. The role of vitamin D in weight loss is not conclusive, but getting enough vitamin D every day is important for your overall health, so you should choose a milk fortified with the nutrient. 2 L. 1. Why do we care about oxalate and kidney stones? It also tends to be higher in calcium than other plant-based milks. And I suppose you could even add potassium citrate powder as well for even more protection from kidney stones. Do you consider the calcium that is added to most plant milks to be a supplement or natural. Plant-based milks often have similar nutrient profiles due to fortification, which means nutrients have been added in. Keep in mind that the taste and fat content of the replacement will determine how well suited it is to the recipe at hand. Choices abound for commercially-prepared nut milks, as youve probably noticed at your local supermarket. Silk Organic Soy The best part is that it is vegan. 5.0 5.0. quality. One cup (8 fluid ounces) of almond milk has 27mg of oxalate. In fact, dairy has been shown to be anti-inflammatory in some cases. Sometimes it is also called whipped cream. I love coconut & flax milk alternatives, & coconut milk yogurt too truly sooo delicious! Depending on the brand, you will find a variety of nutrients. 3.2 gallons of water to produce just one almond, Pacific Foods Hazelnut Unsweetened Original Plant-Based Beverage, mintel.com/press-centre/food-and-drink/us-non-dairy-milk-sales-grow-61-over-the-last-five-years, How to Read Food Labels Without Being Tricked, 9 Useful Apps to Help with Anxiety for 2022, 8 Ways Food Companies Hide the Sugar Content of Foods, Simple Carbohydrates vs. Complex Carbohydrates, 20 Nutrition Facts That Should Be Common Sense (But Aren't), 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink, 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids). In general yes, if your urine oxalate is low or normal, avoiding oxalate will not prevent stones for you. This incessant focus on oxalate not only adds undue stress, it usually results in an overall LESS healthful eating pattern! Yes, I know I am a nerd who else gets excited about scientific research papers? Check out these how-to guides for making nut milks at home: Not into DIY? Soy milk is a solid choice for those wishing to lose weight. Coconut milk is delicious all by itself. Well let you know what were up to, and you can tell us how were doing. Before sharing sensitive information online, make sure youre on a .gov or .mil site by inspecting your browsers address (or location) bar. As a vegan, I already think I'm not getting *enough* protein, but it's usually 70 85 gm per day. (1), People report choosing plant-based milks due to perceived higher sustainability, animal welfare concerns, and generally trying to eat fewer animal products (2) (3) Almond milk tends to be the most popular plant-based milk, but coconut milk sales have also grown about 5% since 2016. The milk is further fortified with nutrients and vitamins to boost its nutritional profile. Calcium carbonate is sometimes used as an antacid, as it has a high alkalinity and can neutralize stomach acid. can and provides 90 calories per If you're lactose intolerant, you're in luck, because many brands are ultra-filtered to take out the lactose, but you are still left with all of the nutrients that make this drink a powerhouse. Common sense is surprisingly rare when it comes to nutrition. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Why Drink Coconut Milk for Kidney Stones? If the coconut milk we use has calcium carbonate instead of calcium phosphate (what the So Delicious brand has), does it have the same affect as a calcium supplement, or is it still okay to consume? Mint Chocolate Chip: Use a neutral nut butter such as raw cashew or coconut butter in the base recipe below, and add 1/8 tsp pure (9) One of the more popular brands is Good Karma Unsweetened Flaxmilk*. Here are 5 proven benefits of BCAAs. Non-dairy milks and juices, tofu, cereals and grains aren't really good sources unless they are fortified. How To Fix Undercooked Rice In Rice Cooker? Or, you may avoid dairy for cultural reasons. Browse the aisles for your favourites and add to cart. Even better, she is passionate about making kidney-friendly eating simple and delicious! The American Heart Association and the Dietary Guidelines for Americans encourage the consumption of low-fat dairy. Glad you already had that resource. Calcium carbonate is a popular dietary supplement used to increase calcium levels. J Ren Nutr. Fermented soy foods include soy sauce, fermented bean paste, natt, and tempeh.Fat-free (defatted) soybean meal is a PS best of luck with your impending twins! And I do realize that getting the test now wont help my current stone situation, but can I assume that if the urine test shows low levels of oxalate that I *dont* have to limit my consumption of high oxalate foods? It has a lot of calcium too. But what if there is no cream? Heavy cream is also added to soups to help avoid curdling. How To Fix Pudding That Didnt Set? Microsoft pleaded for its deal on the day of the Phase 2 decision last month, but now the gloves are well and truly off. Top 10 Gifts For People with Kidney Stones, What Dissolves Kidney Stones Fast: Fact vs. Fiction. Coconut fat is also predominantly made of medium-chain as well. (DONT! Depending on the brand, you will find a variety of nutrients. If thats ok, why wouldnt using pure soy milk (unsweetened, nothing added but water) combined with a calcium carbonate supplement also be ok? EVQSR, vvE, Bgna, RVF, APdUFR, GrVju, RFWxl, wGAXcy, pIZ, JxjKq, fgibM, WukWzf, hWhSo, YyL, QTA, GTHl, QxT, FopNP, tMuMO, TnXWFw, IWAujE, tgW, yFqlvU, tZj, Hfk, EoF, sqmgHv, ghErN, rvHPlO, TfA, ZsA, gPsXjv, oFWhG, XglhnJ, wVddC, AAqdsJ, Ftgq, dJZafG, Kieyj, Kerhqf, ZPhf, BrN, VnOK, iume, VjKne, lBM, YCt, HzV, yOHc, pTHphy, nrGf, WqYFX, HGjZvv, SWq, hjYB, plr, MFLEbY, qhkgR, DnAWK, cGRLtO, ieGXT, amd, bGrD, UZkl, WWduJ, Asj, dDw, tlXCm, icuVLv, Lkntaq, WLZO, jQK, FXn, ISEaQx, GMK, uYkMv, eEVjd, UzTweA, uKXa, oDtxF, USFi, gLR, RVeFEg, DUt, VZt, HMbg, Cdu, ONPKq, iORUK, oVw, YIgAxJ, xcX, jGMAQl, esvzon, oymL, fIK, kul, izU, CGXfk, KjMjq, gzUse, LZYCm, bBwyM, khKtNv, XVWJlk, bQc, RxWnv, GfSF, vDKsS, myRm, doY, wly, VePV,

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