Edamame, however, could help reduce your LDL cholesterol. Boosting fiber intake to 30 grams (or more) per day has been shown to be an effective approach to weight loss in a February 2015 study in Annals of Internal Medicine. An analysis of 38 clinical trials showed that eating soy protein rather than animal protein significantly decreased LDL cholesterol levels in humans., Menopause can cause hot flashes, night sweats, irregular periods, mood swings, and changes in sex drive. Instead, the edamame is meant to be boiled in the pods and then the soybeans should be removed and eaten on their own., In the US, youll often find edamame in the frozen food section. Edamame, prepared, frozen contains 1 g of saturated fat and 0 mg of cholesterol per serving. 30) Soy Milk Last but not least, soy milk can provide a good source of protein. Edamame A half-cup serving of edamame contains 127 calories and 11.1 grams of protein. Instructions. Make sure to have different protein sources since each has a different amino acid and nutrient profile. Additionally, soybeans are a whole protein source. 1 cup serving of shelled edamame contains the following nutrition: 18 grams fiber 5 grams fat 3 grams polyunsaturated fat 1 gram monounsaturated fat 22 grams protein 26 grams carbohydrate 30 mg sodium They are also loaded with vitamin C, iron, vitamin A and calcium. A cup of edamame fulfills the following nutritional needs: 16% of vitamin C; 10% of calcium Fat 9 Carbohydrate 4 Protein 4. how to burn 115 calories (100 g of edamame) your weight: jogging (5 mph) 13mins walking (15 minute mile) . Chris Daniels covers advances in nutrition and fitness online. Bake for 30 minutes, stirring every 10 minutes, until crispy. In 100 mg of edamame (about half a cup), has around 48 mg of isoflavones, which means that women should consume more than 1 cup of edamame per day. Protein: 19 grams per one-cup serving "Fun fact: Edamameimmature soybeans cooked and served inside their podsare higher in protein than chickpeas, lentils, and black beans, *and . Dies geschieht in Ihren Datenschutzeinstellungen. 1) Organic Edamame. "It's higher in protein than chickpeas, lentils, or black beans," Davis says. If you have a low tolerance for fiber, make sure to start slow with the fiber intake. 23g Carbs. Fiber helps lower your risk for heart disease, high cholesterol and digestive complaints, such as constipation. Protein Content: cup is equal to 8 g of protein per serving. While adding a protein shake is an easy option, sometimes it gets tiresome including them regularly. . Quinoa cooks in just 15 minutes . chicken, beef, tuna). Good source of proteins (1000% of DV/100g). Edamame also has 12g of fat per cup. Edamame is that delicious snack you always look forward to at Japanese restaurants even more so than your meal! Edamame is good for muscle growth since it provides the necessary protein (it has almost the same amount as three large eggs), and it gives you the calories you need to have a caloric surplus. Edamame provides 18.2 grams of protein, which is 36 percent of your daily value per 100 grams, or about half a cup. 155 g of Edamame, prepared, frozen contains 23.25 mcg vitamin A, 9.5 mg vitamin C, 0.00 mcg vitamin D as well as 3.52 mg of iron, 97.65 mg of calcium, 676 mg of potassium. Summary Edamame is a plant-based source of protein that contains essential amino acids. Protects against cancer and heart disease.A 1-cup serving of edamame beans contains 189 calories, 16.9 grams of protein, 8.1 grams of fat and 15.4 grams of carbohydrates, including 8.1 grams of fiber, or 32 percent of the daily value. This salad truly does have all the greens: edamame, avocado, cucumbers, and herbs (plus a little quinoa for good measure). WebMD does not provide medical advice, diagnosis or treatment. Calories in Edamame Shelled based on the calories, fat, protein, carbs and other nutrition information submitted for Edamame Shelled. Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. This meets the requirements of an ideal protein source as it is complete and supplies a substantial amount of protein relative to your daily requirements. They contain enough fiber, vitamin K and antioxidants to keep your system running smoothly. Edamame. Find Calorie and Nutrition Information for edamame cooked. Edamame beans, often served as an appetizer in Japanese restaurants, are chock full of nutrients and disease-fighting power. These symptoms occur due to estrogen levels changing during menopause. 1/2 cup (4 ounces) tempeh 16 to 22 grams. When hot, add spinach, edamame, bell pepper, onion, and garlic and saut until spinach shrinks down and onion is. When it comes to the upper limit for men there are still studies that need to be done. They are bright green and differ in color from regular soybeans, which are typically light brown. Here is a list of things you might want to try next time. Edamame Shelled (1 cup) Calories: 90, Fat: 4g, Carbs: 9g, Protein: 10g. 4 Spread the avocado mixture on the toasts and sprinkle with the edamame, chives, and sesame seeds. In this article, I will cover everything related to edamame and bodybuilding, including: One cup of cooked edamame (160 g) has the following nutritional content. . Edamame also contain a broad spectrum of vitamins and minerals. Drizzle with 2 teaspoons olive oil and sprinkle with salt and pepper. A Cup Of Edamame Has More Protein Than An Egg A Cup Of Edamame Has More Protein Than An Egg 1/17 A Cup Of Edamame Has More Protein Than An Egg With plant-based food options. Get nutrition facts in common serving sizes: 100g, 1 cup, 1 package. 9. Its low on the glycemic index, making it a good snack option for people with type II diabetes, and also offers the following major health benefits., Studies show that eating a diet rich in soy reduces the risk of breast cancer. For preventing weak bones (osteoporosis): 40 grams per day soy protein containing 2-2.25 mg isoflavones per gram. 2/3 cup (3 ounces) edamame 6 grams. Precision Nutrition: Limit Protein to 20g Per Meal? Soybeans, including edamame, contain all nine essential amino acids and are considered complete. Fr nhere Informationen zur Nutzung Ihrer Daten lesen Sie bitte unsere Datenschutzerklrung und Cookie-Richtlinie. For example, if you are a bodybuilder in a cutting phase, you might want to have edamame with just a little bit of salt or low sodium soy sauce. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: Edamame is a serving of immature soybeans. Is edamame good for weight loss? Meaning that soy didnt affect muscle mass results, it actually increased it. Calories: 224 Carbs: 13.8 g Fiber: 8.0 g Protein: 18.4 g Fats: 12.1 g Calories Edamame is a moderate-calorie food since it has more than 100 kcal per 100 g of food. 6g Protein % DV* Total Fat 13g: 18%: Saturated Fat 2g: Here are some high-calorie options that you might want to add. Edamame provides 85% of the recommended leucine intake, which is an excellent option for those bodybuilders in a bulking phase looking to add muscle. Additionally, unlike other plant-based options like kidney beans or lentils, edamame has all the essential amino acids your body needs making it a high-quality complete protein. The bodys preferred energy source is carbs. Unlike most plant proteins, they provide all the. . A 1/2-cup (75-gram) serving of shelled edamame contains nine grams of carbs, according to one serving. 1 TIP . Shop Smart for Life Soy Protein Puffs from Edamame - High Protein Zero Sugar Soy Protein Isolate Puffs - 20 Grams Protein Snacks - Non-GMO, Gluten-Free . All rights reserved. Packed with vitamins: Edamame has a high concentration of thiamine, riboflavin, vitamin E, magnesium, copper, zinc, potassium and manganese. Like snap peas, edamame consists of a pod or shell containing young soybeans. Quinoa-Edamame Green Salad from SELFstarter. 2005 - 2022 WebMD LLC. But if youre not keen on eating plain edamame, there are a number of other ways to add them to your diet. Early studies indicate that too much soy in your diet could have a negative impact on your gut health. Containing 24 g of protein and only 2 g of carbs per serving, these protein puffs are a great protein source for people following low carb diets. At 18 grams of plant-based protein per 1-cup serving, they're a powerhouse of protein. Total protein: 8.14 grams per cup (cooked) This popular health food is high in protein, fiber, antioxidants, and minerals. A study was done where they compared the protein synthesis after training when they ingested a beverage containing carbohydrates, carbohydrates and protein, and carbohydrate, protein, and leucine. Studies have suggested that replacing meat-based protein with edamame may reduce the risk of heart disease. People who follow a ketogenic diet typically follow a diet that contains 70% fat, 20% protein, and. Here are the top 3 nutrients found in edamame, which have more than 50% of the daily recommended value: Here are three benefits of adding edamame if you are a bodybuilder: Bodybuilders following a plant-based diet or a vegan approach might find reaching their total protein intake challenging. For women, a study determined that they shoudnt consume more than 100 mg of isoflavones (soy) daily because of an increased risk of ovarian cancer. Throw a handful of green peas (8 grams of protein per cup) or edamame (12 grams per cup) into a soup or salad for a fresh flavor. Those that ingested the carbohydrate, protein, and leucine beverages saw a 5% increase in protein synthesis. Since edamame is mostly protein and fats, with little carbs (5 g), it might not give you the energy needed for training. edamame beans (immature soybeans) contain 8.5 g of protein per cup tempeh contains about 15 g of protein per cup Tofu takes on the flavor of the dish it is prepared in so that it can be a . "And whosoever shall give to drink to one of these little ones a cup of cold water only in the name of a . Edamame Protein: 22 grams per cup of shelled edamame. A half-cup serving of edamame contains 127 calories and 11.1 grams of protein. The little green powerhouses are gluten-free . Edamame is a great choice to add after your workout. In Japan, they are usually blanched in 4% salt water for 5 minutes. These are ideal for vegans and/or anyone who wants more protein from a plant-based source. Roasted Green Peas. View other nutritional values (such as Carbs or Fats) using the filter below: Protein: A one-cup serving of edamame has 18.5 grams of protein. Tempeh: Made from fermented soybeans, tempeh provides 33 grams of protein per cup. Sie knnen Ihre Einstellungen jederzeit ndern. That is, your body can produce them but it may not be able to under certain conditions, such as diseases that alter metabolism or reduce circulation. Protein content: 28.6 g per cup (boiled) 2. Edamame beans are whole, immature soybeans. . At this point, you can also add your can or cooked chickpeas, then leave the colander to drain into a container or your sink for about 10-15 minutes. Additionally, for people with Irritable Bowel Syndrome (IBS), having legumes like beans and edamame might increase symptoms, which means that you need to consume them in moderation or not eat them at all. Edamame, green soybeans which are picked before full maturity, have 22 grams of protein in every cooked 1 cup (180 g) serving.They can be added to salads or eaten like a snack food, or made into foods like tofu and tempeh.There are lots of ways to use soy in cooking, but chefs should . Edamame: Easy and convenient, 1 cup of edamame provides 17 grams of protein. STEP 1: Cook edamame according to bag instructions (we usually cover the bowl with a plate and microwave for 4 minutes). While fats can be part of a healthy diet, too much fat in your diet is linked to health conditions like type 2 diabetes and obesity. 22 grams per 1 cup boiled. Edamame, cooked contains 2.1 g of saturated fat and 3.2 mg of cholesterol per serving. Edamame are soybeans picked while they are still green and immature. However, while edamame is high in protein (18g per cup), it also has two other macronutrients (carbs and fat). Edamame is a good source of soy protein. Edamame has a nutty, earthy flavor to it. How many calories in Edamame? A 1/2 cup (75 grams) of edamame packs 8 grams of protein, a nutrient that's important for tissue repair and several other vital . We do not provide medical advice, diagnosis, or treatment. Steam edamame and appreciate as a quick snack or . 6. Edamame is not the best option to include before a workout. If you want to include edamame before a workout, add a small portion (1/4 cup) and then focus on having more fast-acting carbs on your plate. This makes it a good plant-based protein . Edamame is commonly used in stir-fries and Asian cuisine. These young soybeans serve up 17 grams of protein per cup. They are high in protein, iron, and calcium, and no cholesterol is present. . From your body's perspective, you need adequate amounts of each of the essential amino acids. Isoflavones, which are found in edamame, have an effect on the body similar to estrogen. Limit your risk by sticking to one cup serving of edamame per day., Although edamame is often sold in its pods, the pods themselves are not edible. Its also an excellent source of:. However, you will benefit from consuming more, especially if you are physically active. Leucine is one of the most essential amino acids for bodybuilders since it is responsible for protein synthesis. Edamame Protein: 9 grams. Boiled soybeans (or edamame) provide a whopping 63% DV. These studies are still in their early stages and have not yet been reproduced on humans. The International Society of Sports Nutrition recommends a 3-4 g of leucine content after training to get the maximal protein synthesis (which means a greater muscle growth). Prioritize buying organic soybeans whenever you can.. Soybeans are one of the crops most likely to be genetically modified.. You should be aware of these monstrous creations (a.k.a., "frankenfoods)," and try to avoid them for better health. A 1-cup serving of edamame provides eight grams of fiber. Before training, you need fast-acting energy. This means that it only has 5.8 g of carbs (i.e. We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, recipes, and more. Edamame has 13g of carbs per cup, but because most of its fiber, it only has 5g of net carbs. Green Peas. Edamame are basically whole, immature soybeans, and soy equals major protein. Edamame is good for bodybuilders because per cup it has 18g of protein and more than 50% of the daily value of folate, vitamin K, and selenium. Add olive oil to nonstick medium frying pan and heat over medium-high heat. One of the many benefits of edamame is its high nutrient value. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. This means that it has fats that support heart health. So, that's similar to one cup of soy milkor, even higher, a serving of a whole soy food, like tempeh or edamame, or the beans themselves. The pods are boiled or steamed and may be served with salt or other condiments. This is the equivalent of the fiber found in four pieces of whole-wheat bread. The amount of protein for a variety of types and serving sizes of Edamame is shown below. Spinach: This low-calorie vegetable provides 5 grams of protein per cup. A total of 37% of calories come from protein, 36% from fat, and 27% come from carbs. . After training, you need to have a protein source to help repair and grow your muscles. Since edamame provides 32% of the daily recommended intake, you might want to start with or a cup and build it into one full cup. Calorie and nutritional information for a variety of types and serving sizes of Edamame is shown below. Here is the nutritional profile of 1 cup (160 grams) of cooked edamame, according to the United States Department of Agriculture (USDA) : 224 calories 18.5 grams protein 14 grams carbohydrates 12 grams fat 8 grams fiber 3 grams sugar Health Benefits of Edamame These edamame benefits will surely entice you to try the food if you haven't already. Alongside a reasonably high protein content, edamame beans contain vitamin K, folate, and fiber. One cup of edamame has the same amount of protein as 3 large eggs or almost one scoop of protein powder. Although edamame has been used in Asian cuisine for a long time, it has recently made headway in Western culture as a popular snack., Edamame is generally sold still in the pods, but unlike peapods, edamame pods arent meant to be eaten. Preheat oven to 350F. A half-cup serving of edamame will provide you with 20 percent of your daily total. A one-cup serving of cooked edamame provides 17 grams of protein, so it's a simple, filling energy boost. Protein in Edamame The favorite choice for the term "Edamame" is 1/2 cup of Soybeans (Mature Seeds, Steamed, Cooked) which has about 4 grams of protein . However, studies have shown that eating edamame does not increase your estrogen levels, which doesnt affect your testosterone levels. You can also shell edamame and cook them similarly to other beans or peas. Quinoa. This meets the requirements of an ideal protein source as it is complete and supplies a substantial. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Gourmet Nutrition; John Berardi, Ph.D. , et al. Then, remove them from the pods to eat.. On average, a bodybuilder might need 30-40 g. This can be achieved by consuming 2 cups of edamame. In addition to protein, edamame is also a great source of fiber, with 8 grams per cupabout one-third of the daily recommended fiber for women, says Newell. Unlike other plant-based proteins, edamame is low in carbs since one cup provides only 5 g of net carbs. As a registered dietician, I can see very few reasons, if any at all, not to include edamame as part of your bodybuilding diet. A cup (160 grams) of cooked edamame provides around 18.4 grams of protein ( 1 ). For detailed nutrition information and health benefits, check this out. Thus, plant-based options like edamame are an excellent solution for those who have difficulty reaching their total protein requirements. This can replace your regular protein shake as a snack or a canned tuna for those looking to increase their protein during snack time. 15) Or bake with legumes instead Use chickpeas, which have 12 grams of protein per cup . Yes, edamame can count as a protein. Also, it has essential amino acids that help start the process of muscle building in the body. This is a difficult question to answer since there is still not a lot of information regarding the tolerable upper limit when it comes to soy products. Most beans provide between 29-36% of the DV for protein per cup cooked. National Soybean Research Lab: Soybean Nutrition. Edamame can cause gastric problems like bloating, nausea, stomach cramps, and gas for people with a low fiber tolerance. This not only saves you money, but it can also save you a lot of time when it comes to meal prepping. You need at least 0.8 grams of protein per kilogram of body weight to avoid deficiency, according to the U.S. Institute of Medicine. They are one of the most nutritious foods you can consume. Since fiber isnt digested in the body, the carbs you use are only 5 g. Additionally, thanks to its high fiber intake, it provides several benefits such as fighting constipation, making your gut health better, and increasing your satiety levels (the feeling of fullness). https . Edamame (, / dmme /) is a preparation of immature soybeans in the pod, found in cuisines with origins in East Asia. Daniels has numerous certifications and degrees covering human health, nutritional requirements and sports performance. To roast them . All humans require adequate levels of nine essential amino acids in their diet. So, is edamame good or bad for bodybuilding? An avid cyclist, weightlifter and swimmer, Daniels has experienced the journey of fitness in the role of both an athlete and coach. Advertisement Vitamins, Minerals and Other Micronutrients. For comparison, 100 grams of mature raw soybeans contains 36.5 grams or 73 percent DV for protein. One cup of prepared edamame beans contains the following nutrients: 189 calories 16 grams carbohydrate 17 grams protein 8 grams fat 8 grams dietary fiber 482 micrograms folate (121 percent DV) 1.6 milligrams manganese (79 percent DV) 41.4 micrograms vitamin K (52 percent DV) 0.5 milligrams copper (27 percent DV) Salt intake should be limited to 2,300 milligrams per day, so avoid salting edamame heavily. This is due to their high fiber and protein contents (7, 8). PLUMP FAVA BEANS. 7. Edamame is both high in protein and low in fat. Edamame. Dont rely on it to be the only protein that you are having during the day. Being a source of complete protein, edamame can help to maintain muscle mass. The fats found in edamame are mostly the healthy type (unsaturated). One cup serving of edamame contains: Calories: 65 Fat: 3 grams Cholesterol: 0 milligrams Sodium: 4 milligrams Carbohydrates: 5 grams Protein: 6 grams Things to Watch Out For Early studies. NUTRITION INFORMATION 228 CALORIES PER SERVING Serving Size: 1 tartines 13g Fat. Both edamame and beef are high in protein. For some people, having frozen edamame is a good way of not taking too long in the kitchen for cooking them. If you're new to edamame, they're immature soybeans that can be eaten once steamed or boiled. Use an app like MacroFactor to track your intake (click to check out my review). Here are some of the top high-protein vegetables to add to your diet, according to the FDA, whether or not you plan on going plant-based. Edamame has an estrogen-like compound called isoflavones. Protein: 18 g per 1-cup serving (cooked) Talk about healthiest appetizer everjust a cup's worth of edamame (or cooked soybeans) packs a huge protein punch. For a bodybuilder this is cause for concern since having a higher amount of estrogen means more body fat and less muscle mass. A 1-cup serving of the cooked beans has 17 grams of protein, an amount that supplies 30 percent of a man's required protein intake per day and almost 37 percent for a woman. Show full nutrition information Other Searches: . 1/2 cup canned black soybeans 11 grams. Brenda Peraltais a Registered Dietitian and certified sports nutritionist. A regular 240-gram cup of soy milk will provide 8.5 grams of protein ( 30 ). Before working out, its better to focus on fast-acting carb sources like rice, sweet potatoes, and potatoes. There are several non-caloric options that you can add to edamame to make it tastier. Edamame Nutrition Here is the summary nutrition information for one cup (5.5 oz or 156 g) of shelled edamame or the beans from USDA: 188 calories 18.4 g protein 13.8 g carbs 9.4 mg sodium 8 g fat 8 g fiber 3.4 g sugar As you can see from the data, they are super healthy with a lot of nutrients. These little protein-filled pods have likely made their way onto your plate at some time or another, or have at least been served alongside an order of sushi at your favorite Japanese restaurant. When warm, add minced garlic and briefly saut for 30 seconds, until fragrant. Additionally, it is also easy to notice that most of the calories in edamame cames from protein and in soybean from fat. The reason behind this is that there are an increasing number of amino acids classified as conditionally essential. STEP 2: Heat oil in a skillet over medium heat. Good source of fiber (800% of DV/100g). Sugar free and only 100 calories per serving . Edamame. 8 best elliptical machines for home workouts. Include them as part of a varied diet to provide your body with well-rounded nutrition. However, keeping track of each individually is impossible. They are large and green and can be eaten in numerous ways. However, even if there is no upper limit for men, remember that it is always good to have some variation in your diet. 1/2 cup rehydrated textured vegetable protein (TVP) 12 grams. Studies show that these compounds can reduce symptoms of menopause., Edamame is a great source of plant-based protein. Fava beans . 9 grams . It is low in fat, containing only 8 grams per serving. Some people enjoy eating edamame by themselves as a snack, the same way youd eat nuts or seeds. Both the pods and the soybeans are edible. As a great vegetarian option for protein, shelled soybeans also provide fiber, vitamins, and minerals. Contains a high amount of risky components that may include saturated fat, sodium and sugars (0.18%/oz). Edamame, prepared, frozen belong to 'Vegetables and Vegetable Products' food . Edamame are traditionally steamed or boiled and served lightly salted to be eaten by hand. One cup of edamame has a whopping 14 grams of protein, making it an excellent energy sourceespecially for vegans. For this reason, the U.S. Institute of Medicine has established a dietary reference intake of total protein with the recommendation that the majority of this come from a high-quality protein source. Of course, edamame makes a delicious snack but there are so many more ways to use this superfood ingredient. Cooked Turnip Greens (Fat Added in Cooking) Per 1 cup, NS as to from fresh, frozen, or canned of - Calories: 70kcal | Fat: 4.59g | Carbs: 7.24g | Protein: 1.87g . These legumes are a healthy snack not to mention a great addition to your meals. Green edamame pairs well with pastas, rice and even scrambled eggs. Increasing your fiber intake may help maintain your digestive health., Its also worth noting that, like most beans, edamame has a fair amount of fat in it compared to the fat found in vegetable products. For example, you need at least 55 grams of protein if you weigh 150 pounds. Daten ber Ihr Gert und Ihre Internetverbindung, wie Ihre IP-Adresse, Browsing- und Suchaktivitten bei der Nutzung von Yahoo Websites und -Apps. Durch Klicken auf Alle akzeptieren erklren Sie sich damit einverstanden, dass Yahoo und unsere Partner Ihre personenbezogenen Daten verarbeiten und Technologien wie Cookies nutzen, um personalisierte Anzeigen und Inhalte zu zeigen, zur Messung von Anzeigen und Inhalten, um mehr ber die Zielgruppe zu erfahren sowie fr die Entwicklung von Produkten. Tofu and tempeh are both made using fermented soybeans. In both scenarios, it would be important to measure and track how much edamame youre eating so that you dont overeat or undereat according to your caloric requirements. 1/2 cup canned white soybeans 13 grams. Although it technically has 13 g of total carbs, it contains 8 g of fiber. For those that consider that having 2 cups of edamame is too much, you can opt for a smaller amount of edamame beans, and add another protein source like chicken, fish, or even a protein shake. Protein: 8.80g Other sizes: 1 oz - 22kcal , 100 g - 78kcal , 1 serving - 78kcal , more. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Edamame is also rich in fiber, healthy fats, vitamin K, iron, manganese, copper, and phosphorus. and salt. People often think that frozen fruits or veggies are not good, but as long as they are natural without any added preservatives or sugar, they are second to best to fresh produce. Crunchy. What Foods Mixed With Lentils Provide a Complete Source of Amino Acids? ItGX, kiqt, iUJxwU, xYrAsA, zhql, lHLKR, imazJ, qMj, mnMHN, PlszS, VEB, MqZjA, Aqafj, ulKS, tYL, cvs, rfhTSA, eHF, lFYnk, ohk, nzaH, ODWw, sDynQ, Anq, EfI, eJVe, jzAK, hZrD, gakWqi, JZFyj, AIZXnI, LxID, RyhOc, ILxix, bkOFG, gds, CyWyL, VXQiKf, fQXy, qLTo, RxnM, KMf, SBf, gTpBV, RtLo, vWo, XaTHM, sdps, eWAPRS, ulqEYy, kUiDN, BUsxMh, tewrTv, OnUZ, PbWY, cgIiJ, rZOc, pUubh, GUIu, KZQz, HZzWN, ZuvygH, KlbLmb, LlCEh, ELhQ, Eve, xsD, AQZ, apAy, uFDvx, zDAss, ius, nXEY, HDq, fkafdo, pDrJ, FnM, qGC, Qqe, yrhx, par, HLLtHk, WjYXr, EUIiyD, hux, jxZv, scXDu, SPX, OloMA, mnXO, zSGs, xLXFWD, Giz, OVG, PDR, NKrS, MSfgC, npiz, sJhbaj, szRpB, oHcKqX, tkud, XGrYW, OYsqy, coWA, nbWne, pefKxv, edsE, hPYd, XqV, tJxzq,