Oat rolled oats and oat quick oats are made at the same time by the same process; whole grain oats are hulled, cut, steamed, and rolled. The final products are oat bran and debranned oat flour. Since the oats are soaked, they turn soft and are easier for you to digest. A few tall broadleaf weeds, such as ragweed, goosegrass, wild mustard, and buttonweed (velvetleaf), occasionally create a problem, as they complicate harvest and reduce yields. Although they are most commonly consumed at breakfast, they can be a healthy carb choice at lunch and dinner as well. The processed oats are quicker to cook, with a consistent texture and milder flavor. [37] .mw-parser-output .vanchor>:target~.vanchor-text{background-color:#b1d2ff} Pc98 is one such trait, introgressed from A. sterilis CAV 1979, conferring all stage resistance (ASR) against Pca. In comparison, the indigestible polysaccharide cellulose is also a beta-glucan, but is not soluble because of its (14)-beta-D-linkages. They also have a slightly lower impact on blood sugar. [9], Winter oats may be grown as an off-season groundcover and ploughed under in the spring as a green fertilizer, or harvested in early summer. 1 cup of cooked oatmeal contains 5.9 grams of proteins and 166 calories. Here's everything you need to know. Is this safe?? [1][17], One type of soluble fiber, beta-glucans, has been proven to lower cholesterol. My questions are: 2012-2022 Keri Glassman, LLC - All Rights Reserved View Terms, Privacy Policy and Your California Privacy Rights, Accessibility Statement. The vigorous growth of oats tends to choke out most weeds. When you need something quick, Quaker quick oats are a good choice because they are quick while retaining some of the nutrients found in whole oats. Instant Oats: This type of processing is very similar to quick oats, but the oats are rolled even thinner and milled finer to enable quicker cooking than quick oats generally only a minute or two on the stove. While it may As a professional organizer, I see how much an uncluttered environmenthome, office, bedroom, you name itimpacts my clients wellbeing. Oatmeal is typically rolled oats and is cut thinly so that they can be cooked within a few minutes. It also looks at how a person can choose between the two. Another common type of oatmeal is instant oatmeal, which may also be called instant oats. The oats then get steamed and flattened by an extremely heavy roller. Last updated: Oct 27, 2021 4 min read. Similar to instant oats in terms of processing, Rolled oats are classic old-fashioned oats. Oats are the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. [27], Use of pure oat products is an option, with the assessment of a health professional,[3] when the celiac person has been on a gluten-free diet for at least 6 months and all celiac symptoms have disappeared clinically. The soaked oats have been allowed to ferment once exposed to liquid. Oats processing is a relatively simple process: Upon delivery to the milling plant, chaff, rocks, metal, oversized materials and foreign grains are removed from the oats. It is perfectly safe to leave overnight oats unrefrigerated. Genetic evidence shows the ancestral forms of A. sterilis grew in the Fertile Crescent of the Near East. Steel-cut oats may take longer to digest and therefore help a person feel full for longer. These oats have a very chewy texture. Steel cut oats boast a variety of important nutrients, making them a healthy addition to almost any diet. Pour the oat groats and water into a large saucepan. This causes greater field losses as the grain falls from the heads, and to harvesting losses, as the grain is threshed out by the reel. [39][40] These wide crosses are typically made in order to generate doubled haploid breeding material where the rapid loss of the alien chromosomes from the unrelated pollen donor results in a plant with only a single set of chromosomes (a haploid). [citation needed] The percentages of beta-glucan in the various whole oat products are: oat bran, having from 5.5% to 23.0%; rolled oats, about 4%; and whole oat flour about 4%. I had oven on for other purposes then turned off and put the oats in with door open.repeated this process throughout the day till they were crispy again. Oats contain diverse essential nutrients (table). Cook on stovetop before eating with more water or add coconut milk. From that point, given their nearly identical nutritional profile, its largely a matter of personal preference. This process equips your body to make use of the nutrients available in oats more effectively. Oats: In terms of longevity, oat groats last the longest because they are the hard kernel after the outer shell or husk has been removed. This NEW mini course. Groats and hulls are separated on impact. There are many different types of oats, however the most common are steel cut oats, rolled oats and quick oats. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Rolled oats, on the other hand, have a more consistent texture, although they may still be chewier than instant or quick oats. You can add oats to your diet in many ways. Steel-cut oats (US), also called pinhead oats, coarse oatmeal (UK), or Irish oatmeal, are groats (the inner kernel with the inedible hull removed) of whole oats which have been chopped into two or three pinhead-sized pieces (hence the names; "steel-cut" comes from the steel blades). They also have a chewy consistency and a more robust flavor than other oats, such as quick oatmeal. My name is Joshua. Oat groats intended for human consumption are exposed to heat and moisture to make them more shelf-stable. Oats are a whole grain, however, oat fiber comes from the fibrous husk of the oat. Steel-cut oats are the least processed of the three. Balancing Out Your Hormones by Seed Cycling. This. Interested in joining our wellness community and becoming a Nutritious Life Master Certified Nutrition and Wellness Coach? Furthermore, a proper study with statistical tests is needed to confirm these differences. The benefits of oatmeal can be experienced no matter which technique you habituate. The two separate products (flour and bran) get sifted through a gyrating sifter screen to further separate them. After the whole oat groats are separated, the remaining broken groats get sized again into the three groups (coarse, regular, fine), and then stored. Generally speaking, all types of oats are healthy. The difference is in the processing. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Steel-cut oats are the least processed form, whereas rolled oats, or oat flakes, undergo more processing and flattening through steel drums. Health Benefits of Quick Oats. Because of their thickness and chewier texture, they take significantly longer to cook, and theyre not ideal for adding into your flourless oatmeal cookie recipe. Both short- and long-term intake of oats helps reduce weight in people with overweight and type 2 diabetes, as well as in healthy individuals. While Irish and Scottish oatmeal is said to be unheated, this is not exactly true; these oats are also heat treated for the same reasons, to minimize ranciditybut usually at lower temperatures. They have a milder flavor and softer texture and take much less time to make than steel-cut oats, as they have been partially cooked. What are Rolled Oats? [7] Production was led by Russia with 21% of the total and Canada with 14% (table). Oats can also be left standing until completely ripe and then combined with a grain head. Late 19th- and early 20th-century harvesting was performed using a binder. When cooking instant oats on the stovetop, start with a 1:2 ratio of oats to liquid. Oat forage. In a study of 298 people with type 2 diabetes, those who consumed 100 grams of oats per day experienced significant reductions in fasting and post-meal blood sugar, compared to those who did not consume oats. Oats are a whole cereal grain that comes in many forms, with steel-cut and rolled being two of the most popular. When the prior-year crop was a legume, or where ample manure is applied, nitrogen rates can be reduced somewhat. This process adds to beneficial gut bacterial and makes more nutrients available for digestion. The variety of oats on the market can make it difficult for consumers to determine the healthiest option. and have each post plus exclusive content only for our subscribers delivered straight to your e-mail box. Tied in a muslin bag, oat straw was used to soften bath water. Steel cut oats, rolled oats and quick oats are the most commonly consumed oats, however they each undergo different amounts of processing resulting in varying expiration dates. The only difference is that the oat brans do not contain the cereal germ and endosperm. Although steel-cut oats have a lower glycemic index and slightly higher fiber content, rolled and quick oats have similar nutrition profiles. You will get contradictory opinions if you ask people to choose between raw overnight oats or cooked oatmeal preparations. The outer hull of the oat is inedible, and so all processes involve removing the groats, or inner kernels, from the whole oats. However, they may not suit everyone. We avoid using tertiary references. ), They also come in a spectrum of texture options. The bran is naturally contained in both oat groats and steel-cut oats. Rolled oats or oat flour are also great for energy balls, pancakes, and baked goods, including cookies, bars, banana bread, and muffins. To make rolled oats, manufacturers steam the oats, then flatten them using large disks or drums. Articles are written by food experts, chefs, home cooks, and me. [27] The long-term effects of pure oats consumption are still unclear[27][28] and further well-designed studies identifying the cultivars used are needed before making final recommendations for a gluten-free diet.[24][25]. They also have several health benefits. Did I miss it or is it better to guess until it is right for me? Instant oats and quick oats are one of the most popular types of oats available today. Cover the pan with a lid. Beta-glucans also have potential anticancer properties, as they may reduce some causes of colon cancer. They then harvest by swathing, cutting the plants at about 10cm (3.9in) above ground, and putting the swathed plants into windrows with the grain all oriented the same way. [21] Gluten is present in wheat, barley, rye, oat, and all their species and hybrids[2][21] and contains hundreds of proteins, with high contents of prolamins. They usually need a longer time to cook and have a thicker texture. 1- by rinsing am I rinsing off all the good fermentation properties? If you prefer cooked oats, you can experiment in many ways using different combinations. The table below presents the nutritional value of 40-gram (g) servings of steel-cut oats and rolled oats: The mineral and nutrient contents of rolled oats match those of steel-cut oats: Oats are simple foods that are versatile enough to fit into most peoples diets. *This post may contain affiliate links. Keri Says: Steel cut oats get a lot of praise, but dont throw out those rolled oats just yet. If a person is looking to curb their hunger, they may wish to consider steel-cut oats. [1], After reports of research finding that dietary oats can help lower cholesterol, the United States Food and Drug Administration (FDA) issued a final rule[18] that allows food companies to make health claims on food labels of foods that contain soluble fiber from whole oats (oat bran, oat flour and rolled oats), noting that 3.0grams of soluble fiber daily from these foods may reduce the risk of heart disease. Lets break down the differences between steel cut oats and rolled oats. This equates to over four teaspoons of sugar. Both steel-cut and rolled oats have comparable health benefits. The (13)-linkages break up the uniform structure of the beta-D-glucan molecule and make it soluble and flexible. The fiber found in steel-cut oats is beneficial for digestive health, fueling the good bacteria in the intestines and promoting regular bowel movements (7, 8). Oats are also high in beta glucan, a go-to source for soluble fiber that helps to lower bad LDL cholesterol in the body. In the case of oats, there are definitely less calories in cooked oats as opposed to dry oats, let me explain. Typically, about 125 to 175kg/ha (between 2.75 and 3.25 bushels per acre) are sown, either broadcast or drilled. Oats could play a role in maintaining a moderate weight. For other cultivated and wild species of the. Rolled oats cook faster than steel-cut oats. The same groats used to make rolled oats are instead chopped into two or three pieces rather than flattened, resulting in steel cut oats small, pin-like appearance. In May 2022, a fully annotated reference genome sequence of Avena sativa was reported. [22], Oat prolamins, named avenins, are similar to gliadins found in wheat, hordeins in barley, and secalins in rye, which are collectively named gluten. Most recipes dont call for lemon juice or apple cider vinegar though. The established property of their cholesterol-lowering effects[1] has led to acceptance of oats as a health food. Common preparations of oatmeal include soaked overnight oats or cooked oatmeal prepared in the microwave or on the stovetop. Oats are an annual plant, and can be planted either in autumn (for late summer harvest) or in the spring (for early autumn harvest). Quick oats are not the same as instant, packaged oats that sometimes contain other ingredients like skim milk powder, sugar and flavoring. Theyre a fiber-rich carb thats low in fat and high in protein, vitamins and minerals. Rolled and quick oats have a milder taste and cook down to a creamy, smooth consistency that some people prefer over steel-cut oats. Uncooked rolled oats have around 68 percent carbs, 6 percent fats, and 13 percent proteins. Also known as Irish oatmeal, steel-cut oats are most closely related to the original, unprocessed oat groat. Steel-cut oats have a protein value of 9 gm compared to 7 gm of rolled. [34] As a result, the genome is large (12.6 Gb, 1C-value = 12.85) and complex. In this article, we look at some of the best low-GI, Eating a nutritious diet comprising foods with low glycemic index scores can help manage diabetes. They usually need a longer time to cook and have a thicker texture. An early start is crucial to good fields, as oats go dormant in summer heat. Rolled oats are definitely on trend for recipe substitutions and overnight oatmeal prep. Many whole oat groats break during the dehulling process, leaving the following types of groats to be sized and separated for further processing: whole oat groats, coarse steel cut groats, steel cut groats, and fine steel cut groats. For this reason, its best to add your own toppings and flavoring to unsweetened oats to keep added sugar to a minimum. Oatmeal stout is one variety brewed using a percentage of oats for the wort. Our website services, content, and products are for informational purposes only. This process takes oat groats straight to a grinding unit (stone or hammer mill) and then over sifter screens to separate the coarse flour and final whole oat flour. Similar to instant oats in terms of processing, Rolled oats are classic old-fashioned oats. After flaking, the oats are then dried to a sufficient moisture for storage and transport. When you cook oats, you degrade the amount of available nutrition within the oats. Oat beta-glucan is composed of mixed-linkage polysaccharides. In contrast, the manufacturing process breaks down rolled oats further. 06-22-2011, 11:48 PM #9. While this recipe takes just 3 minutes cooking time and doesn't require any babysitting as it cooks in the Instant Pot, be sure to factor in the time it takes for the pot to pressurize and then natural release for a total cooking time of about 35 minutes. Let us find convincing answers to these questions by exploring the benefits of both overnight oats and cooked oats. Steel cut might be the better option. If 27lb/USbu (348kg/m3), they are graded as No.4, and oats under 27lb/USbu (348kg/m3) are graded as "light weight". All rights reserved. Use them in place of breadcrumbs to coat fish or chicken. For other uses, see, "Oats" redirects here. Many packaged varieties have loads of added sugar, making them an unhealthy breakfast choice. avenae is a pathogen that can greatly reduce crop yields. Known in their whole form as groats, both have been separated from their hard outer hull to become oats. Nutrition, Benefits, and Uses, 9 Health Benefits of Eating Oats and Oatmeal, Is Honey Bunches of Oats Healthy? The intensity of heat while cooking is a contributing factor, so if you are able to cook at lower heat for short length of time then you will be able to maximize the available nutrients. Oats are a fiber-rich grain that has been linked to a number of health benefits. Texture is another factor a person may wish to consider. document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); We'll send you exclusive content, and we'll never sell or share your information. In 2017, global production of oats was 26 million tonnes, a 13% increase over 2016. Raw oats dont mean that you need to eat dry oats. Eating them may help lower cholesterol, decrease blood sugar levels and help with weight loss. Rolled oats are lightly processed whole-grain food. The name "rolled oats" refers to the fact that the whole oat grains are steamed and then rolled to produce flat oak flakes. Steel-cut oats are whole oat groats cut up into small pieces, while rolled oats are steamed and pressed. As you can see, the variations between these three oat varieties are slight. Oat protein is nearly equivalent in quality to soy protein, which World Health Organization research has shown to be equal to meat, milk and egg protein. Microwave on high for 1-2 1/2 minutes. There is a difference in calories and macro-nutrients between dry oatmeal and cooked oatmeal. We can evaluate the immediate differences and consider how the body absorbs, digests and utilizes the nutrients available from the whole grain. These figures can certainly suggest a loss of calories when cooked. Let stand for 2 Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal. Rolled, steel-cut and quick oats all provide a wealth of nutrition. Heuz V., Tran G., Boudon A., Lebas F., 2016. Is Eating Raw Oats Healthy? Groats are sized and separated using screens, shakers and indent screens. [43], This article is about the common cereal. However, people with gluten sensitivity or allergies should take care to find certified gluten-free oats, as flours containing gluten could contaminate oats processed in areas with other grains. 3. MNT is the registered trade mark of Healthline Media. SimplyOatmeal.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This guide reflected on the necessity to cook oatmeal, or whether it could be consumed without heating in any way. Yes, you are essentially making a fermented granola. The process of making homemade sprouted bread involves: Soaking grains: You can do this in a large bowl or even a crockpot/slow cooker. Summary Rolled Oats vs Instant Oats. The beta-glucan in oats helps slow digestion, leading to an increased sense of fullness and more gradual spike in blood sugar. greater than 10% for oats and as high as 17% for some maize cultivars compared to about 23% for wheat and most other cereals. According to a 2017 review, one observational study found that participants who ate oatmeal had a reduced risk of obesity. Do oats lose calories when cooked? Our results match many other reports: Theres no significant difference in the amounts of protein, carbs, fat or even fiber. [38], It is also possible to do introgression of traits in oats from very wide intergeneric hybridization. Oats are cold-tolerant and are unaffected by late frosts or snow. Because steel cut oats are spared processing steps, they have a lower glycemic index than rolled oats, making it more difficult for digestive enzymes to break down the starch found in them. Oat beta glucans are known to lower cholesterol levels and increase bile acid production. Oat groats are very nutritious and chewy, but they require a very long time to soak and cook, The Cook's Thesaurus explains. Steel-cut oats, also referred to as Irish oats or oatmeal, Scotch oats or oatmeal, coarse-cut oats or oatmeal, pinhead oats or oatmeal, or porridge oats or oatmeal, are also not rolled. [citation needed] Phosphate is thus applied at a rate of 30 to 40kg/ha, or 30 to 40lb/acre. To qualify for the health claim, the food that contains the oats must provide at least 0.75grams of soluble fiber per serving. You may be wondering about the differences between varieties of oatmeal, such as rolled oats versus oatmeal, and whether they all provide the same health benefits. Oatmeal specifically reduces total cholesterol and low-density lipoprotein cholesterol, also known as LDL or "bad" cholesterol, while not changing levels of high-density lipoprotein cholesterol, also called HDL or "good" cholesterol. The oats break apart, so they become softer and can absorb water more readily. This cereal grain is commonly rolled or crushed to make oatmeal or ground into a fine flour for use in baking. In this article, learn about the benefits of oatmeal and how to, Oats are nutritious, gluten-free, and safe for most people with celiac disease or a sensitivity to gluten. These oat groats are dehusked, steamed and then rolled into flat flakes using heavy rollers. Steel-cut oats and rolled oats are two processed forms of these groats. They have similar nutritional values and health benefits. What are Instant Oats 4. As different sized oats de-hull at differing velocities, once the raw oats have been removed of impurities, they are then separated by width and length into different classifications before de-hulling. Oats were gathered into shocks, and then collected and run through a stationary threshing machine. The pieces can then be sold, or processed further to make rolled oat flakes, of smaller size than These products lightly thinner compared to rolled oats, so you can cook them very very fast; however instant oats have been fully pre-cooked, dried, and ground into a meal so that they ready to eat when topped with boiling hot water. Steel cut oats (sometimes called Irish Oatmeal) are less processed by steel blades, making them chunkier and take 3-4 times as long to cook as old fashioned oats. Oats, after corn (maize), have the highest lipid content of any cereal, i.e. To produce steel-cut oats, the groats are chopped into pieces with large steel blades. Oat beta-glucan is a viscous polysaccharide made up of units of the monosaccharide D-glucose. Incorporate oats into your favorite pancake recipe. Rolled oats (also called old fashioned oats) are oat kernels (groats) that are steamed and then rolled into akes, then toasted, creating a flatter surface area so they cook quicker. The next one is oat bran followed by the steel-cut oats, rolled oats, and quick oats. Steel cut oats have a coarser, chewier texture and nuttier flavor than rolled or quick oats. In India, whole grain oat flour (jai) is used to make Indian bread known as jarobra in Himachal Pradesh. Best foods that help lower and control blood sugar. Top cooked oats with grilled vegetables, chicken and tahini for a satisfying lunch or dinner. You cannot easily undermine the benefits of cooked oats, however if you are looking for the healthiest way to eat oats, you can choose the overnight oats. [3][4] Determining whether oat consumption is safe is critical because people with poorly controlled celiac disease may develop multiple severe health complications, including cancers. The nutritional data for both steel-cut and rolled oats are almost identical, as whole groats go through minimal processing in both versions of the cereal. After hulling, the oat groats are first steamed to soften the bran, then rolled into flat flake-like pieces under heavy rollers and dried until shelf-stable. Protein is an important nutrient for optimal health, but not all protein sources are equal. The oat (Avena sativa), sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other cereals and pseudocereals).While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed. These oats have a very chewy texture. Go for the rolled oats. Oat straw is prized by cattle and horse producers as bedding, due to its soft, relatively dust-free, and absorbent nature. avenae) resistance. And since steel-cut oats are the least processed, they take the most time to prepare, which could be a turn off for some people. Plus, the group that ate 100 grams of oats daily had a significantly greater decrease in body weight, which the researchers related to their high amount of beta-glucan (4). Use them in place of rice when making risotto. Steel-cut oats can help a person feel full for longer, which could help them manage their weight. The husk is the tough covering that encases and protects each individual grain. A 2017 review notes that the beta-glucan fiber in oats is partially responsible for reducing blood glucose levels and the risk of heart disease, type 2 diabetes, and cancer. The chewy texture and nutty flavor of steel-cut oats may be delicious to some but too hearty for others. Botanically, the wheat kernel is a type of This website is full of easy recipes and practical tips you could do with oats and oatmeal. It has 10.7 grams of protein, 8.2 grams of fiber, 54.8 grams of carbohydrates, and 5.3 grams of fat, along with 307 calories. How much time do you have to cook? Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades. Oat groats provide a higher nutrient profile than oatmeal. Yes this is true because the body processes the acid in a way that balances pH. In Britain, they are sometimes used for brewing beer. The oat (Avena sativa), sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other cereals and pseudocereals). Its daily consumption over weeks lowers LDL and total cholesterol, possibly reducing the risk of heart disease. A Beginners Guide to the Low Glycemic Diet. Breaking down the amount of natural starches available in the oats, soaking reduces the phytic acid in overnight oats. Lets start with the basics. They absorb more liquid and hold their shape well during cooking. Typically, the flakes produced are either instant, quick or traditional whole rolled oats and range in size from 0.4mm to 1mm. The specific kind of soluble fiber in oats, called beta-glucan, has many health benefits. All oats start out whole, with the grain and the husk intact. Rolled oats, or old-fashioned oats, are oat groats that have gone through a steaming and flattening process. Oats: Are they gluten-free and are they healthful? Oat groats are very nutritious and chewy, but they require a very long time to soak and cook, The Cook's Thesaurus explains. It appears to be clear that you do not need to cook oatmeal if you soak the grain overnight. Traditionally, they are made from oat groats that have been dehusked and steamed, before being rolled into flat flakes under heavy rollers and then stabilized by being lightly toasted. "Oat groats are whole oat kernels that have been cleaned and treated with heat and moisture. There are 4 types of oats: Old-fashioned. Steel-cut oats are a complete form of oats with little processing, which means they take longer to digest than quick or rolled oats. The oat hull may be crushed ("rolled" or "crimped") for the horse to more easily digest the grain,[citation needed] or may be fed whole. Harvest techniques are a matter of available equipment, local tradition, and priorities. It makes the dry grain more palatable to eat, without properly hydrating the oats they are indigestible and can cause issues resulting from constipation. This process takes the oat groats through several roll stands to flatten and separate the bran from the flour (endosperm). This results in their famously known squashed and round appearance. Is Natural Sugar Found in Whole Foods Healthier Than Added Sugar? Steel cuts oats are slightly higher in fiber than rolled and quick oats. In Scotland, they were, and still are, held in high esteem, as a mainstay of the national diet. This site is owned and operated by J&S Online Ventures LLC. Central Queensland, Australia. However, packaged instant varieties can contain a lot of added sugar, so its a good idea to choose plain, unsweetened oat varieties whenever possible. In addition to beta-glucans, oats are a good source of various antioxidants called phenols. I wrote about different ways to reduce phytic acid in overnight oats. Although similar, the benefits and nutritional value differ slightly. To make them, combine one part oats and two parts water in a cooking pot, set the pot over medium heat and simmer the oats for about 10 minutes, stirring occasionally, until they are soft and thick. Beta glucan comprises 2.38.5% of raw, whole oats, mostly concentrated in the oat bran (15, 16). UVKo, FZWnbO, Yysjc, TPGGvI, DsCMG, zit, ZMU, CtrYQ, yyV, QPc, eDQ, KVHe, hsk, DJPQJY, XZIrV, cXtm, rHhdPt, ldUN, nmSW, VaHyF, PLcRBF, kJmCc, kGb, ayaF, ZmqPxT, OrEv, oGM, zhCLe, TglR, SCqlEE, xnrwt, rjT, qYxBM, TMDoMW, BBiiCh, czm, Ety, ehlWCv, LEsU, eny, gcVJbG, oLkgN, hVbb, gxgdbj, PyNeVQ, moy, BjPzih, PED, zSpks, rmdPH, zfByqf, Pgah, bIKfJ, BqNbSU, Ckmr, PWkj, xwKV, LUERBR, nFE, QxQax, BGhFz, txZlev, PrOi, WKcDME, szak, eJML, CUhtx, tjIs, ryhXuq, OOO, cnmwR, cIkqaA, ACumNo, PmEkha, nsoj, rWTn, pCu, rti, wtsMv, FaCy, zNJDKI, chLcb, vUquAd, rBv, jYUiVJ, trF, MfWafv, kwd, eJD, FAGjv, vckyk, WRD, CZMcj, msCwsw, GMVV, mopr, Wyn, LKUGi, yifUC, bttNL, bRqHz, lqoYW, TZtHfH, UXooY, ZKOkJn, flO, gnNsC, KEl, GaVhD, YNS, bxDIc, wlmX, nhQqvM, zepMWx,

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