Along with being low in calories, this fiber-rich food can help you stay full longer and may curb overeating. Many casseroles include broccoli as an ingredient. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. (n.d.). Some studies have shown sulforaphane to be an effective treatment for a number of mental health disorders. Read Also: 19 Foods That Are Super Low In Fiber. Continue to stick with raw or healthfully prepared veggies. information and will only use or disclose that information as set forth in our notice of Buy only fresh sprouts that have been kept properly refrigerated. Mayo Clinic does not endorse companies or products. The relationship between vegetable intake and weight outcomes: A systematic review of Cohort studies. Retrieved February 15, 2022, from, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4086735/. A Comprehensive Analysis, Exploring the Innovative JBX Theater: Revolutionizing the Entertainment Industry. Sweet Potato Avocado Brownies Recipe (Nutritious And Fudgy), Can You Use Duck Eggs for Baking? Retrieved February 15, 2022, fromhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4086735/, [5] Nour, M., Lutze, S. A., Grech, A., & Allman-Farinelli, M. (2018, November 2). Youre Not Alone, Pesticide in Produce: See the Latest Dirty Dozen, Having A-Fib Might Raise Odds for Dementia, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. The general recommendation is to eat two to three servings of broccoli per day. (3), Broccoli is also an excellent source of vitamins and minerals, notes the U.S. Department of AgriculturesMyPlateguidelines. ), steamed broccoli at lunch, cooked green beans to dip into hummus as a snack, and roasted sweet potatoes with dinner. These sprouts are bursting with vitamins and other nutrients, including: There are not yet any universally agreed-upon serving sizes or nutrient information for broccoli sprouts. At the end of the day, the USDA Dietary Guidelines provide a great roadmap to answer the question how much broccoli should you eat to lose weight?, just dont go overboard. [16] Wu, X., Zhao, Y., Haytowitz, D. B., Chen, P., & Pehrsson, P. R. (2019, March 7). This Red Dye 3, also called FD&C Red No. Believe it or not, broccoli didnt become widely popular in the United States until the 1920s, and it didnt make its way to England until the 1700s. Centers for Disease Control and Prevention. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats. Research indicates that boiled broccoli leads to a considerable loss of flavonoids [16]. Get back on track in 5 steps. One cup of broccoli has as much vitamin C as an orange. Retrieved February 15, 2022, from https://www.fns.usda.gov/usda-food-patterns, [9] Mullaney, S., Posts, & Weinroth, M. (n.d.). Your body converts this compound into sulforaphane, which protects your cells against inflammation and a wide variety of diseases. health information, we will treat all of that information as protected health A baked or roasted potato is much more nutritious and lower in fat and calories than French fries, for example. Theres no single food to guarantee good health. Dont feel like turning on the stove? Asking around, people mention recipes for homemade crispy chilli sauce, broccoli pasta, sesame dip and various noodle dishes they've tried, then added to their repertoire. (5) Chronic inflammation can cause changes to your DNA and increase the risk for cancer. If you havent discovered this powerful food, youre missing out on something good. This nutritional powerhouse is no stranger to plates. How Much Broccoli Should You Eat a Day For Weight Loss? And if that's the case, broccoli might make things worse. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Great for detox and clearing harmful chemicals from our bodies. Divide mixture evenly among 4 plates or shallow . One cup of raw broccoli only contains 34 calories. Women who are pregnant or breastfeeding should aim for four servings per day. The relationship between vegetable intake and weight outcomes: A systematic review of Cohort studies, . Do you have knowledge or insights to share? All About Kale: Nutrition Facts, Health Benefits, How to Use It, What Are Grapes? Add a bit of flavor with hummus or homemade yogurt dip. The good news is that it doesnt take much to enjoy the health benefits, especially because adults only need about 2.5 cups of cooked vegetables per day (youll need a slightly larger amount if theyre raw). The recommended serving size of broccoli is one cup, which is equivalent to about 145 grams. Your email address will not be published. Too much can cause gas. (2019, October 28). KidsHealth. While some people only eat broccoli florets, the stalk is also edible and contains nutrients like vitamin A, vitamin C, folate, fiber, and potassium. Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. Thompson, Sylvanus & Powell, Douglas. Diet in Irritable bowel syndrome: What to recommend, not what to forbid to patients! (9). The recommended broccoli intake for one person is 1-2 cups of fresh broccoli per day. Eating broccoli every day can provide numerous health benefits. Diet in Irritable bowel syndrome: What to recommend, not what to forbid to patients! Volume 8 4.3/5 - (70 votes) Four cups of broccoli sprouts a day may exceed the safe dose of the cruciferous phytonutrient sulforaphane. If youre planning to incorporate this green vegetable into your daily diet, then start with half a cup of broccoli per day but dont forget to work your way up gradually. 3.6 grams protein. J. Source: USDA National Nutrient Database for Standard Reference, Legacy Release. Teenageboys should eat at least three cups of vegetables daily. Vegetables are low in fat and calories and packed with fiber as well. Public Health Nutr. When buying packaged foods, check the Nutrition Facts label for fiber content. [12] Babiker, A., Alawi, A., Al Atawi, M., & Al Alwan, I. Its a staple in just about every produce section. The Right Amount of Broccoli to Eat Every Day The Right Amount of Broccoli to Eat Every Day. Review/update the [4] Tapsell, L. C., Batterham, M. J., Thorne, R. L., OShea, J. E., Grafenauer, S. J., & Probst, Y. C. (2014, July). You can also blend it into smoothies or juice it for a nutritious drink. A single copy of these materials may be reprinted for noncommercial personal use only. 0 grams sugar. Retrieved February 15, 2022, from, https://www.myplate.gov/eat-healthy/vegetables, MyPlatethe vegetable group: Vary your veggies, . Because of this, broccoli is one of the best foods to eat and should be consumed regularly," Carli explained. The young plants are grown from seed and eaten when theyre just a few days old. The U.S. Centers for Disease Control and Prevention (CDC) reports that only one in 10 adults in this country meet the guidelines for vegetable consumption, putting those who aren't eating their veggies "at risk for chronic diseases such as diabetes and heart disease.". This content does not have an English version. Elsewhere, researchers have learned that eating two-and-a-half ounces of broccoli sprouts daily for two months may protect against Helicobacter pylori (H. pylori), bacteria known to cause gastritis, ulcers and stomach cancer. The secret might be a stronger immune system and their ability to fight off illnesses. With just two cups of broccoli a day, you will be consuming less than 100 calories.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'foodhow_com-large-mobile-banner-1','ezslot_0',603,'0','0'])};__ez_fad_position('div-gpt-ad-foodhow_com-large-mobile-banner-1-0'); A typical cup of uncooked broccoli (91 grams) contains 3.7 grams of carbs, making it keto-friendly and a great choice for anyone following a low cab or keto diet [1]. Sudanese journal of paediatrics. To provide you with the most relevant and helpful information, and understand which In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain. Broccoli can be eaten cooked as well as raw with little preparation. Ground Beef and Broccoli Stir Fry This easy ground beef and broccoli is so much healthier than take-out! How much broccoli should I eat a day to lose weight? . There are lots of ways to disguise vegetables so that a little kid will eat them (spinach or kale disappear into fruit smoothies, for example). Cholesterol: Top foods to improve your numbers. Aside from providing beneficial vitamins such as vitamin C, K, and E, daily consumption of broccoli has been shown to normalize bowel habits. The newest version stipulates that all adults on a 2,000-calorie diet should consume one to two cups of fruit per day and 2.5 cups of vegetables per day. View originating episode. In terms of preparation, it's fine for four- to eight-year-olds to eat a combination of raw and cooked veggies. Your doctor may recommend medication if youve been struggling to lower your blood cholesterol. Dietary broccoli improves markers associated with glucose and lipid metabolism through modulation of gut microbiota in mice. U.S. Department of Agriculture, Agricultural Research Service. This amount varies by age, however. (n.d.). For information purposes only and does not constitute medical advice. Even if you havent delighted your taste buds with broccoli, you can probably identify its green stalk and green flowering head in alineupof other vegetables. Because it's so high in vitamin K, you'll need to talk to your doctor about. (19) Therefore, consuming large amounts of broccoli may reduce the effectiveness of anticlotting medications, such as warfarin (Coumadin). The Nutrition Source. The humble broccoli is a vegetable that has been heralded as a superfood for years now. (34, 35) 5. Nutrients. If you are a Mayo Clinic patient, this could Broccoli is a source of protein. A food production wiki for Public Health Professionals. https://www.nutritioncaremanual.org. Retrieved February 15, 2022, fromhttps://pubmed.ncbi.nlm.nih.gov/33931271/, [7] Centers for Disease Control and Prevention. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. (n.d.). Broccoli sprouts load a lot of fiber and protein into just a few calories. 3 or erythrosine, causes cancer in lab animals and may be dangerous to human health, says Consumer Reports. Because of Bush's comments, broccoli was frequently referred to as a "political vegetable". Retrieved February 15, 2022, from https://www.fns.usda.gov/usda-food-patterns, [9] Mullaney, S., Posts, & Weinroth, M. (n.d.). Once kids reach the tween years, their nutritional needs begin to vary slightly based on sex. Ever wonder how some people can go through cold and flu season without a sneeze? the unsubscribe link in the e-mail. Different fruits and vegetables require different amounts of pesticides. Thank you, {{form.email}}, for signing up. On the other hand, eating too much fiber can cause bloating, . How much broccoli sprouts should I eat per day? 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Find Nearly one-third of adults identify as picky eaters, and research shows that a limited diet may be less healthy. (3), Broccoli is grown in different regions, with most of the broccoli in the United States produced in California, Arizona, Texas, and Oregon. Broccoli crops mature after 60 to 70 days. Sulforaphane in Broccoli: The Green Chemoprevention!! Broccoli contains vitamin K, which helps the blood clot. A study in 2008 found that the average daily intake was only 16 g per day. An individual's ideal daily intake of produce depends on factors such as age, sex, and activity level. How Many Vegetables Should You Eat Every Day? Updated January 2017. The distinguishing factor was the comparative group ate double the amount of vegetables as the control group. European journal of clinical nutrition. Verywell Fit's content is for informational and educational purposes only. Do I need to wash broccoli sprouts? When deciding how much broccoli to eat each day, its important to consider your age, gender, and activity level. Ideally, a toddler should be exposed to a few different veggies every day. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. If you want to include more broccoli in your diet, its important to change up your recipes; otherwise, youll get tired of the vegetable. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. Only for people who have any iodine deficiency, Carli said. What to Buy Organic and What You Can Buy Nonorganic [PDF]. The recommended daily amount of vegetables for girls in this age group is at least two cups. What Happens If You Eat Too Much Broccoli? If broccoli is causing severe gas or stomach pains, its advised to refrain from consuming it. You know that incorporating produce is good for your waistline and overall health, but sometimes, getting the job done can be more difficult than it seems. It is important to remember that a healthy diet should include a variety of vegetables. 227.5 mg. . Retrieved February 15, 2022, from. Nutrition (Burbank, Los Angeles County, Calif.). FoodData Central. Here's a look at how much dietary fiber is found in some common foods. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Broccoli is a cruciferousvegetable rich in antioxidants and nutrients such as vitamin C, A, K, B (riboflavin), and folate. Which Ones Should I Eat? It also helps retain vitamins A, C, and E. Harsher cooking methods like boiling can quickly remove minerals and vitamins from vegetables. Check it out now! Here is how to grow broccoli sprouts: In a jar with a mesh sprouting lid, soak seeks in water for 10 hours. A cup of uncooked broccoli (91 grams) contains an estimated 3.7 grams of carbohydrates. Heres a closer look at the recommended serving sizes for different age and gender groups. Sulforaphane from these foods slows tumor growth and stops benign carcinogens from converting into active ones. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. [17] Panche, A. N., Diwan, A. D., & Chandra, S. R. (2016, December 29). (8), Broccoli also contains calcium, which is another essential nutrient for strong bones and teeth. Academy of Nutrition and Dietetics. Too much (the website did not state how much) can cause hypothyroidism. (3), Broccoli is an excellent choice for weight loss. Broccoli is also a great choice to include in your breakfast smoothie or add to your post-workout meal prep. Why Vitamin K Can Be Dangerous if You Take Warfarin. Although most of the side effects of overeating broccoli are gastrointestinal or hormone-related, some people also suffer from allergic reactions when they eat this vegetable. Men should aim for three to four servings per day. (22). superking_ 6 yr. ago The sulforaphane found in broccoli sprouts helps fight the type of bacteria that causes ulcers. 2 The American Academy of Pediatrics suggests two to three servings of veggies each day for toddlers. Exploring the World of Knowledge and Understanding. Four cups of broccoli sprouts per day may exceed the safe dose of the cruciferous phytonutrient sulforaphane. Youve probably heard that people should eat more vegetables. Steamed, baked, and roasted vegetables are healthier than fried. In other words, you could offer your child, say, peas at breakfast (why not? Don't get me wrong, I love Chinese food. 1.5 cups broccoli: 7.7: Dinner: 1 medium baked potato . Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. In a recent study, women who ate more than 45 g of cruciferous veggies (12 cup of raw cabbage or 14 cup of steamed broccoli) a day had healthier blood vessels than those who ate very small . One cup of cooked broccoli nutrition has about: 55 calories 11 grams carbohydrates 4 grams protein 5 grams fiber 100 micrograms vitamin K (276 percent DV) 101 milligrams vitamin C (168 percent DV) 120 milligrams vitamin A (48 percent DV) 168 micrograms folate (42 percent DV) 0.4 milligrams vitamin B6 (16 percent) [7] Centers for Disease Control and Prevention. National Academies of Sciences, Engineering, and Medicine. Content is reviewed before publication and upon substantial updates. Retrieved February 15, 2022, from, https://www.cdc.gov/diabetes/basics/insulin-resistance.html, . Nutrition (Burbank, Los Angeles County, Calif.). What's the difference between juicing and blending? Required fields are marked *. Teenagegirls should eat at least two and a halfcups of vegetables every day. Weight loss effects from vegetable intake: A 12-month randomised controlled trial. Soak two tablespoons of broccoli seeds overnight and rinse them. While eating 1000 calories broccoli a day for 28 days, factoring in 3500 calories burned equals a pound of fat loss and most peoples maintenance calories is 2000, heres the break down: Now, lets subtract the two and divide by 3500 to see how many pounds can be lost per month. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. include protected health information. "Research shows that glucosinolates, which are compounds within many cruciferous vegetables, including broccoli, have cancer-fighting abilities and cardiovascular benefits," Carli said. As with younger people, the amount of vegetables you should aim for if you're a woman is at least two and a half cups each day, and at least three cups if you're a man. One cup of raw broccoli contains only 34 calories, making it a good choice for those on a weight loss diet. Since the risk of exposure to pesticides is low with broccoli, it is generally safe to purchase nonorganic broccoli. According to the U.S. Food and Drug Administration, over 70% of that sodium comes from eating packaged and prepared foods not from table salt added to food when cooking or eating.. Can whole-grain foods lower blood pressure? (n.d.). A cup of cooked broccoli has about 45 grams of carbs, 20 grams of fiber, and 5 grams of protein. Wanting to binge on broccoli has to be better than eating a steady diet of potato chips, but can you have too much of a good thing? Here is the nutrition information for a 100-gram serving of broccoli sprouts, per the U.S. Department of Agriculture (USDA): 36 calories. This equals around 10-15 broccoli florets or 3-5 ounces (90-150 grams) for women and 4-6 ounces (125-175 grams) for men. The Beginners Guide to Cruciferous Vegetables. Like multivitamins that grow on vines (or bushes or under the ground), every type of veggie, from artichokes to zucchini, offers up a variety of nutrients in unique combos of vitamins minerals, andphytochemicals. Suggested Reading: Can you eat anything on a calorie deficit? Air Fryer Donut Holes No Yeast Oh-So Delicious! Rinse well with cold water and drain. Theme: Newsup by Themeansar. However, a. Looking to add more fiber to your diet? Unlock new opportunities and expand your reach by joining our authors team. It can also improve digestion and help relieve constipation. By subscribing you agree to the Terms of Use and Privacy Policy. Journal of clinical biochemistry and nutrition. (n.d.). American Journal of Clinical Nutrition. (2000). Thyroid hormone is essential for the proper functioning of the body, including regulating metabolism [2]. On average though, a cup of raw broccoli sprouts contains about: The temperature, moisture balance, and other growing conditions that produce sprouts also foster the growth of bacteria. Shoot for even more if you work out or are physically active for a half hour or more each day. But what if you love broccoli so much that you just want to eat it every single day? (3), There are only 5 g of carbohydrates and 0.26 g of fat in 1 cup of chopped broccoli. Striving to inform, encourage, and inspire all the readers to make healthy and informed choices when it comes to cooking, food, diet, and nutrition. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). If youre not a huge vegetable fan, you might cringe at the thought of consuming large amounts of broccoli on a daily basis. Which foods are better to buy organic? Heres a closer look at the nutritional value of this superfood and the various health benefits it offers. Common Signs That Show You Need a New Router! Jen Evansy9169 W State St #466Garden City ID 83714United States. Age and gender can play a role in determining the right amount of broccoli to eat every day. This page is not a substitute for professional medical advice, diagnosis, or treatment. Carbs: 3 grams. Why This Isnt Healthy for Adults, and 8 Tips to Expand Your Palate, 5 Potential Health Benefits of an Ayurvedic Diet, Study Confirms the Many Health Risks of Added Sugars, U.S. Department of Agriculture Agricultural Research Service, Food Source Information: Colorado Integrated Food Safety Center of Excellence, Harvard T.H. information highlighted below and resubmit the form. When asked about the effect of Bush's comments on children, Barbara . Risks Associated With The Consumption of Fresh Sprouts. (17) So if you eat 1 cup of broccoli per day (whether its with a meal or snack), youre nearly halfway to the recommended daily intake of vegetables for adults. Eating raw sprouts can increase your risk of exposure to these food-borne illnesses. De Figueiredo SM, Filho SA, Nogueira-Machado JA, et al. Blend broccoli into a green smoothie - you won't even taste it. The study indicated a positive correlation between vegetable intake and weight loss overall, meaning that both groups lost weight. Here's a look at how much dietary fiber is found in some common foods. Broccoli is a cruciferous vegetable that is packed with essential vitamins and minerals. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors, . Dietary broccoli improves markers associated with glucose and lipid metabolism through modulation of gut microbiota in mice, . Nandini DB, Rao RS, Deepak BS, et al. Pick up fresh broccoli from the store and eat it as a snack. Will Eating Too Much Broccoli Make You Fat or Cause Weight Gain? It also makes the perfect side dish. One portion of broccoli is about the size of your closed fist. A simple urine test will let your doctor know if you are deficient in iodine. Or for a crispier alternative, roast your broccoli in the oven. Further research is needed to accurately determine the amount of cruciferous vegetables it takes to cause thyroid dysfunction, so always ask your doctor if this is an area of concern. Retrieved February 15, 2022, fromhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/, [6] Zandani G;Kaftori-Sandler N;Sela N;Nyska A;Madar Z; (n.d.). To put this in perspective, the USDA recommends a 1,000 calorie diet for a sedentary 2-year-old and 1000 calories in broccoli is about 33 cups each day [8]. Fiber and Prebiotics: Mechanisms and Health Benefits. Here you will find food and nutrition tips, clever kitchen hacks, best recipe lists, and food prep and storage info. Listen in on our regularly curated interview . Your daily values may be higher or lower depending on your calorie needs. (10) Since a healthy cholesterol level reduces the risk of heart disease, stroke, and high blood pressure, broccoli can also contribute to heart health. Follow these recommendations and include a variety of fruits and vegetables for effective weight loss solutions that are healthy and sustainable. 1 cup (91 G) of broccoli sprouts contain: Protein: 4.6. The role of micronutrients in thyroid dysfunction. Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. They also contain anywhere from 10 to 100 times as much glucoraphanin the nutrient that becomes sulforaphane as the mature vegetable. After 3-5 days, sprouts should be ready to harvest. Specifically, per 4-year period, participants lost on average 0.3 pounds (0.1 kg) for each 4-8 fluid ounce (125-250 ml) serving of non-starchy vegetables eaten per day ( 19 ). (2), Similar to other vegetables, broccoli is high in water and low in calories. Most babies are ready to begin eating solid foods when they are between four and six months old. . Eventually, your baby will eat about three or four tablespoons of baby food (baby cereal or purees) a few times a day, which works out to about half a cup. It has a very mild taste and can be used as a substitute for higher carb foods like potato and rice. Young children ages two to three should consume one cup of vegetables each day. If you are eating a whole foods diet, the answer is more than a cup. Exploring the Life and Legacy of the Ancient Greek Mathematician, Are Fairlife Protein Shakes Healthy? [5] Nour, M., Lutze, S. A., Grech, A., & Allman-Farinelli, M. (2018, November 2). Retrieved February 15, 2022, from, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/. One cup or two cups or more? Incorporating this healthy eating strategy of variety and a minimum of 1 4 cups of vegetables a day alongside a 6-day workout routine plan will surely jump-start a weight loss journey. Retrieved February 15, 2022, fromhttps://www.myplate.gov/eat-healthy/vegetables, [3]MyPlatethe vegetable group: Vary your veggies. When you go to the grocery store, you may only see one type of broccoli, depending on where you live. American Dietetic Association Complete Food and Nutrition Guide. There are no official guidelines that propose an upper limit for the amount of broccoli to be eaten, consuming broccoli well above the USDA recommendations will likely cause stomach issues due to an overload of fiber. Retrieved February 15, 2022, fromhttps://www.dietaryguidelines.gov/sites/default/files/2020-12/DGA_2020-2025_ExecutiveSummary_English.pdf, [2]Vegetables. 2018;107:436. As far as weight loss goes, the USDA recommends that adult women eat 2 4 cups of vegetables per day while adult men require 3 4 cups so its safe to say 1-4 cups of broccoli per day is ideal [1] [2]. If youre on a diet or watching your calorie intake, add raw broccoli to salads. All in all, a drastically low caloric and protein intake would result in significant muscle loss which is exactly why some people may have lost weight but look fatter. The Nutrition Source. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes. However, for a diet to be complete, try to go beyond asking how much broccoli should you eat to lose weight? and also realize a diversity of nutrients is best for nourishing the body [3]. Table 1 Broccoli microgreens nutrition facts. To remain hydrated throughout a workout, the recommendation from Sackmann is to consume about 12 to 16 ounces of water two hours before exercise, then to drink five to 10 ounces every 15-20 minutes while you work out to replace sweat losses.
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