The main problem of vegetarianism is providing the body with complete proteins (proteins). Is it true that with the right mix of grains and legumes, you can get enough protein that the human body needs?
Most people know that meat, poultry, and fish are excellent sources of protein. If you plan to skip meat and dairy products, you run the risk of not getting enough protein.
“No product can completely replace animal protein. If you are, i.e. completely excluded all animal products from the diet, then you should eat legumes (beans, chickpeas, mung bean, lentils, beans, soy) and soy tofu every day, at least 2 meals ", -
An adult needs approximately 1-1.5 grams of protein for every kilogram of body weight. may contribute to the development of heart disease vascular system, kidneys, colon and liver. But when you ditch traditional protein foods, including those, you need to make up for the protein with alternative plant foods.
Protein rich foods
Proteins are made up of compounds known as amino acids. Nine of these amino acids are considered essential. Animal products contain all nine amino acids, so animal protein is considered complete and traditional. Most plant foods are missing one or more essential amino acids, therefore vegetable proteins are considered defective.
Some dairy products such as eggs, milk, yogurt and cheese contain complete proteins. “If you eat dairy products, cheese and cottage cheese are excellent sources of protein. Well, if you also eat eggs and fish, then you have nothing to worry about, the main thing is that protein was in the diet every day ", - says dietitian E.S. Korzhevskaya.
However, some vegetarians do not eat dairy products. If you are one of them, you need to get protein from plant sources. In the plant world, soy is considered a complete protein. That's why vegetarians eat a lot of soy foods - tofu, soy milk and others.
If you're allergic to soy or just don't like the taste of it, there are other options. Majority food products vegetable origin, including grains, nuts, and legumes (beans), contain some essential amino acids. But since they are not complete, you can steam certain foods in one dish to get all the amino acids you need. However, it is not necessary to eat these foods at the same time.
For example, cereals such as rice usually lack the essential acids isoleucine and lysine, but contain methionine and tryptophan. The beans, in turn, contain isoleucine lysine, but they lack methionine and tryptophan. Thus, together, these two plants provide us with complete protein. Among the full vegetable protein steam: red beans and rice, corn tortillas and beans, couscous and lentils, hummus and wheat pita bread.
Compare how much protein can be obtained from plant and animal products:
- 100 grams of meat contains about 22 to 26 grams of protein
- 1 egg: 6 to 7 grams of protein
- 1 glass of milk: 7 to 8 grams
- 1 cup: 7 grams
- 1 cup tofu: 20 grams
- 1 cup brown rice: 4.5 grams
- 1 cup quinoa: 8 grams
- 1 cup beans: 15 grams
- 100 grams of roasted almonds: 20 grams
Healthy vegetarian recipes
Even without meat or other animal products, you can prepare healthy meals that contain the required amount of protein. Remember, the key to getting enough protein from vegetarian meals is variety.
Vegetable lasagna
Ingredients:
- 1 cup chopped carrots
- 1 cup chopped zucchini
- 1/2 cup diced lettuce red pepper
- 1 cup chopped spinach
- 1 glass of cottage cheese, with low content fat
- 2 egg substitutes
- 1 teaspoon fresh basil
- 1 teaspoon fresh oregano
- Ground black pepper
- 2 cups marinara sauce, low fat, low sodium
- Lasagna noodles, raw
Preparation
Steam carrots from boiling water for 2 minutes. Add zucchini and steam for another 2 minutes. Add red pepper and steam for another 2 minutes. Add and set aside for 1 minute. Remove vegetables from the steam bath. Combine all other ingredients except marinara sauce and noodles.
Pour some into the bottom of the pot. Place one third of the noodles on top of the sauce. Add a layer of vegetables and a layer of cheese mixture. Add the sauce. Repeat. Pour the sauce over the last layer of noodles. Place the pot in the refrigerator overnight. The next day, preheat the oven to 350 degrees. Bake the lasagne for 40 minutes. Let stand 10 minutes before serving.
Vegetable stew
- Medium squash without peel
- 2 large onions, cut into wedges
- 5-6 potatoes
- 1 tbsp tomato paste
- Grated garlic, 5 cloves
- 4 tablespoons vegetable oil
- Finely chopped parsley
Preparation
Cut vegetables into cubes and place in a saucepan. Add 1 tsp. salt, simmer until cooked in own juice... When the carrots are soft, pour in the oil and add the garlic and tomato paste... Season with salt to taste and simmer for 10 minutes. Add greens at the very end. Serve slightly chilled.
Millet and curd porridge
Ingredients
- Millet - 1 glass
- Cottage cheese - 200 grams
- Water - 2.5 cups
- Berries (strawberries, raspberries)
- Cinnamon
- Sugar
Preparation
Rinse the millet in cold water and place in a cast iron pot of boiling water. When the water starts to boil again, add salt to taste, reduce the gas to a minimum, and cover the pot with a lid. Pour the curd mixture mashed through a sieve and mixed with sugar into the almost finished millet, stirring occasionally. Cover and simmer for one to two minutes. Garnish with berries before serving.
Tatiana Zhilkina
To lose weight quickly, you need to limit yourself in the consumption of certain "energy-intensive" foods. A low-calorie diet involves, in particular, avoiding fatty pork in favor of lean beef and veal. Nutritionists do not support a complete rejection of meat, since a deficiency of natural animal protein can adversely affect human health. At the same time, many people who practice complete refusal from animal protein, give the impression of healthy, energetic individuals. What's the trick?
People who give up meat are very happy with their lives and do not complain about their health. Such people are called vegetarians, and vegetarianism is one of the most popular types of food in the world. With the help of such a diet, vegetarians not only maintain their health, but also keep themselves in excellent shape.
Unfortunately, there are many unpleasant moments awaiting those vegetarians who completely abandoned meat products: for example, plant foods do not contain those vitamins that are found in meat - these are vitamin B12, B6, and vitamin D. Such trace elements as iron, zinc , calcium, selenium and copper are found in plant foods, but they are difficult to access for human body form.
Plant protein is deficient and can cause protein imbalances in the body. Thus, the position "I do not eat animal food" has its pluses and minuses.
It is much easier for lacto-vegetarians (supporters of dairy-egg-vegetable vegetarians) and lacto-vegetarians (vegetarians who allow themselves dairy products): they do not eat meat, but they get complete protein and other missing elements from eggs and milk.
Semi-vegetarians, they simply choose the healthiest and balanced diet without paying attention to the attacks of real vegetarians. They replace meat fatty varieties sea fish... According to some indicators of nutritionists, fish is inferior to meat, and according to other indicators, fish is superior to meat in nutritional qualities.
Protein imbalance is one of the problems with vegetarianism. Fish protein is considered complete, well balanced in amino acid composition and is better absorbed than meat protein, since connective tissue in fish is much less than in meat. There is a lot of protein in herring, pink salmon, tuna, chum salmon, salmon.
Replacing meat with fish also has its drawbacks. For example, iron in fish is absorbed much worse than iron in meat. But fish surpasses meat in the content of vitamins B, A and D, as well as in the content of trace elements.
Many people believe that there is less cholesterol in fish than in meat, but they are very mistaken, since fish is not inferior to meat in terms of cholesterol content. However, people suffering from cardiovascular diseases are still advised to eat not meat, but fish, since the structure fish oil very different from meat fat.
When switching from meat to fish, the level of saturated fat decreases. Such restriction in diet is beneficial for people suffering from diseases. of cardio-vascular system, atherosclerosis and liver disease.
There are probably no people who have not heard about vegetarianism. To a person who has never tried this style of food, it may seem that it is tasteless, insipid, or that such food cannot be full. To prove that useful and the right food can be varied, tasty and satisfying we have prepared vegetarian menu for the week.
Regardless of how we feel about a meat-free life, the results scientific research prove that limitation animal protein is beneficial to human health.
People come to vegetarianism by different reasons... I became a vegetarian by on their own to improve your health. Others switch to vegetarianism for ethical or religious reasons.
Over time, I learned to harmoniously combine my eating habits with those of others... At work, employees are already accustomed to the fact that I do not eat meat, and at lunchtime there are many interesting discussions on the topic proper nutrition... In the family, only I am a vegetarian and therefore I cook meat dishes separately. If I eat porridge with salad, then I add cutlets to the rest of the family.
Thanks to the chosen eating style, my health has improved, the amount of energy has increased, and I am always in a good mood :)
It is important to note that There are several types of vegetarianism:
- veganism - only vegetable food, sometimes even honey is not used;
- lacto-vegetarianism - plant food plus various dairy products;
- lacto-ovo vegetarianism - plant foods, eggs, dairy products are used.
The vegetarian menu we offer for the week belongs to the most democratic type - lacto-ovo vegetarianism. Try this menu and it is possible that vegetarianism will not be scary at all, but tasty, pleasant and healthy!
Monday menu
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Tuesday menu
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Wednesday menu
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Thursday Menu
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Friday menu
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Menu for Saturday
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Sunday menu
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Shopping list
for a vegetarian menu for a week
Vegetables, fruits, herbs
Arugula - 1 large bunch
Cherry tomatoes (can be replaced with regular ones) -600 grams
Tomatoes - 1 kg.
Radish - 10 pcs.
Lemon –3 pcs.
White cabbage - 1.5 kg
Red cabbage - 200 gr. (replaceable with white cabbage)
Cauliflower - 800 g (frozen can be used)
Broccoli - 800 g (frozen can be used)
Dried mushrooms -50 gr.
Oyster mushrooms - 2 kg
Frozen mushrooms - 600 gr. (replaceable with regular ones)
Beets - 1.5 kg
Potatoes - 3.4 kg
Carrots - 20 pcs.
Onions –10 pcs.
Green onion - 1 pc.
Red onion - 2 pcs.
Leeks - 2 pcs.
Apple - 10 pcs.
Cucumbers - 8 pcs.
Garlic - 5 heads
Sweet peppers - 3 pcs. (2 pieces of red and 1 piece of yellow)
Frozen pumpkin - 80 gr.
Banana - 2 pcs.
Celery stalk - 5 pcs.
Avocado - 2 pcs.
Cilantro - 1 bunch
Parsley - 3 bunches
Dill - 2 bunches
Mint - 1 sprig
Lettuce leaves - 400 gr.
Zucchini or zucchini - 7 pcs.
Chili pepper - 1 pc.
Nuts, seeds, dried fruits
Pine nuts - 2 tbsp spoons
Prunes - 100 gr.
Walnuts –200 gr.
Dairy and eggs
Milk - 2 l
Butter -300 gr.
Cottage cheese - 1.5 kg
Hard cheese - 350 gr.
Cream 10% - 1 l
Sour cream - 3 tbsp. l.
Kefir or yogurt -1 l.
Eggs - 10 pcs.
Grocery, etc.
Oat flakes - 700 gr.
Sugar -500 gr.
Brown sugar - 120 gr.
Vanilla sugar - 1 sachet
Honey - 1 tablespoon
Vegetable oil -600 ml (sunflower)
Olive oil - 400 ml
Flour –350 gr.
Baking powder -1 sachet
Boiled condensed milk - 4 tablespoons
Soy sauce - 3 tablespoons
Buckwheat - 2 cups
Vinegar 9% - 7 tablespoons
Peas (dry) –400 gr.
Mayonnaise - 2 tablespoons
Pearl barley - 400 gr.
Millet - 1 glass
Barley groats –2 cups
Lentils - 70 gr.
Dry beans - 170 gr.
Chickpeas - 120 gr.
Canned corn - 1 can
Canned beans - 1 can
Tomatoes in their own juice - 1 can (420 gr)
Olives - 2 cans
Canned or fresh apricots - 6 pcs.
Tomato puree - 8 tbsp l.
Spices and condiments
Ground cinnamon - 1 sachet
Coriander - 1 sachet
Thyme - 2 tsp
Ground paprika - 0.25 tsp
Bay leaf - 2 pcs.
Cumin (cumin) or cumin - 3 tsp
Turmeric - 0.25 tsp
Oregano - 1 tsp
Allspice - 5 pcs.
Hot pepper - to taste
Black pepper - sachet (or freshly ground)
Salt to taste
- The vegetarian menu for the week consists of plant products, mainly cereals, vegetables, fruits, nuts. Dairy products, eggs can be added. Meat of animals, poultry, fish is completely excluded.
- No matter how you decide to eat with or without meat, meals should always be complete and balanced. Main question that arises with this style of eating is replenishment necessary for the body the amount of protein.
- Sources of protein are dairy products, eggs, legumes (soy, beans, peas), nuts, spinach, kohlrabi, cauliflower and they must be present in the daily diet.
- Try to have a salad of fresh vegetables and fruits on your menu every day. Salad is a healthy, tasty and low-calorie food, both independent and additional to any second dish for better digestion and assimilation. Let dried fruits, nuts, fresh fruits always be on the table. It's delicious and healthy food like my household.
You might like these recipes?
A meat-free diet is a subject of ongoing controversy. For a long time, supporters of vegetarian nutrition and the use of meat products have been promoting their own approach to the diet, considering it the only correct one. Official medicine also discourages vegetarianism. But for weight loss diets without meat and fish can well be used, since such weight loss is usually calculated for only a few days.
The benefits and harms of meat-free diets for weight loss
Basically, it is meat and animal protein that keep the body satisfied. However, for people whose weight exceeds 15 kg from the norm, weight loss systems with legal meat products are ineffective.
Reducing carbohydrates alone will not sufficiently reduce the calorie content of food. Therefore, for them, the optimal measure is protein diets without meat.
If your diet is sufficiently balanced, you can eat a vegetarian diet for 18 days. It is not recommended to continue losing weight longer, as the work of the intestines begins to change. The body gets used to plant foods and hardly switches to the usual protein menu. In this case digestive tract is in serious danger, as metabolism is disturbed, which leads to increased risk severe pathologies of internal organs.
If the desired result has not been achieved during this time, you can repeat the course of vegetarianism after 2 months. By the way, a sudden exit from the diet is also not welcome. The body should not be stressed. It is better to gradually introduce meat into the diet, starting with egg white and dietary poultry meat.
Proponents of vegetarianism believe that meat not only puts a lot of stress on the digestive tract, but also poisons the body. It is because of the decomposition of animal protein that slags and toxins are deposited in the intestines. Healthy plant foods, albeit for short term, will allow you to remove "decay products" and significantly improve all systems.
How to organize your meals during a diet
So that losing weight on a protein-free diet does not cause stress, you should pay attention to several nuances:
- First of all, you need to take into account that when replacing meat and fish with other products, fluid retention can occur, which provokes tissue swelling. The swelling will subside within a few days, but the amount of salt you eat needs to be reduced. It is advisable to completely abandon all pickles and marinades;
- While the diet does not suggest limiting the amount of drinks such as tea or coffee, you should not consume large amounts of them. Energetics will not benefit the rebuilding organism. It is better to prefer carbon dioxide-free mineral or plain water;
- A common mistake people make on vegetarian diets is the belief that it is enough to stop eating meat and fish, replacing them with any herbal products... This approach leads to a deficit nutrients and slowing down metabolic processes... Therefore, it is important to eat a balanced diet, introducing foods with enough vegetable protein;
- You should also avoid eating only vegetables and fruits for weight loss. As a rule, a person quickly breaks down and begins to absorb twice the amount of food for saturation, which leads to distension of the stomach. The result is a set of the same weight when switching to the usual diet.
Meat-free diet: sample menu
There are 2 options for the optimal diet without the use of animal fats. Both schemes have been approved by the World Health Organization. On the basis of the proposed diets, you can develop your own, even increasing the portions by 30-50 g, while actively playing sports.
The first option is offered for those who want to lose weight using strict vegetarianism:
- breakfast: citrus juice, legumes -50-70 g, cereals - 100-150 g;
- lunch: cereals- 1-2 tbsp. l., soy milk;
- lunch: legumes - 100 g, vegetables - 150 g, carbohydrate side dish of brown rice, millet or buckwheat - 200 g;
- afternoon snack: nuts - 30 g, berries - 50 g;
- dinner: tofu with vegetables plus mushrooms.
The second option for weight loss also does not include meat and fish, but it allows protein-based dairy products:
- breakfast: low-fat cottage cheese - 100 g, berries - 100-150 g;
- lunch: unsweetened pear or apple;
- lunch: legumes - 100 g, vegetables - 100-150 g;
- afternoon snack: nuts - 30 g;
- dinner: soy meat or tofu - 100 g, carbohydrate side dish - 50-70 g;
- before bed - yogurt without sweeteners or kefir - 1 glass.
Can be used raw vegetables by preparing light salad, you can extinguish them or steam them. Juice is squeezed out of fruits and berries, mixing various cocktails. The main protein food- legumes, which contain sufficient vegetable protein.
Diet for 9 days
Weight loss is very popular, in the diet of which there are no fish, meat, but there is protein food in the form of eggs and dairy products. The cycle of 9 days is divided into 3 identical stages. During each of them, the menu is repeated.
First step:
- Breakfast: start the day with a plate of oatmeal and a couple of boiled eggs;
- Lunch: at lunchtime, it is suggested to cook durum wheat pasta. The dish is flavored with grated hard cheese. Vegetables - in the form of a salad;
- Dinner: a pack of cottage cheese is enough.
Second phase:
- Breakfast: buckwheat cooked in milk;
- Lunch: 3 ripe tomatoes plus scrambled eggs from 3 eggs;
- Dinner: hard cheese - 20 g, coarse bread plus salad made from greens and cabbage.
Stage three:
- Breakfast: cucumber and tomato salad, 3 boiled eggs;
- Lunch: boiled rice and 2 glasses of kefir;
- Dinner: a couple of sandwiches, which are proposed to be made from coarse bread and hard cheese.
This nutritional scheme allows you to remove up to 3-4 kg in 9 days.
In the presence of chronic diseases it is not recommended to use diets without the permission of a doctor. It is especially important to consult a specialist if there are pathologies of the digestive tract organs.
The debate about whether a diet without meat and fish can be considered healthy is not abating. long time... Many doctors and nutritionists believe that you should not give up meat products just in order to lose weight. Eating low-fat boiled or steamed meat will not hurt your figure, but rather help avoid the big problem of all vegetarians - a set of protein at the expense of other protein-rich foods. But there is nothing wrong with a meat-free diet for weight loss, as long as the diet is properly balanced and will satisfy all the needs of the body. A combination of diet and active physical activity will activate the mechanisms of weight loss. Ultimately, a diet without meat and fish is designed for a certain period of time and does not oblige you to give up meat products forever.
Organization of meals on a meat-free diet
First of all, you need to remember that switching from a regular diet to a vegetarian one and replacing meat in the diet with other foods, the body can retain fluid, which leads to edema. The swelling will go away in a few weeks, but it is better to refuse salty foods, as salt retains water. On average, one and a half liters of liquid should be drunk per day, including tea and coffee. But most meat and fish-free diets do not consume coffee, strong tea and sugary sodas, preferring pure water.
Many people believe that on a meat-free diet, it is enough to simply eat some side dishes without touching meat and fish, but this is a completely unacceptable approach to nutrition. Such a strategy leads to the fact that a person does not receive the necessary nutrients and protein. And the lack of protein ends up with the fact that the metabolism slows down quickly and, as a result, a person is forced to constantly limit the calorie content of his diet.
Another common mistake people make when starting a meat-free diet for weight loss is to eat only fruits and vegetables. Usually this ends with the fact that the person, having not yet begun to lose weight, breaks down and begins to eat doubled fruits and vegetables without noticing it and always walks full. The body does not forgive such bullying, and it can be very difficult to return to your normal diet without gaining extra weight.
So what can replace meat in the diet, what can you eat, and how to do it right?
There are two types of vegetarianism and for each of them a separate dietary scheme has been developed, approved by the WHO. Having studied the approximate description of both types, you can choose the most convenient menu for yourself. If a person is engaged in active training, then the portions can be increased by 30-50 grams.
Diagram with the use of dairy products and eggs.
- Breakfast: 100 grams of cottage cheese, 100-150 grams of berries.
- Second breakfast: unsweetened hard fruit (apple, pear).
- Lunch: 100 grams of legumes (beans, soy, lentils, chickpeas), 100-150 grams of any vegetables (fresh, stewed, steamed).
- Afternoon snack: 30 grams of nuts.
- Dinner: 100 grams of tofu or soy meat (can be alternated every other day), 50-70 grams of carbohydrate side dish (millet, buckwheat, brown rice).
- Before bed: 1 glass of yogurt or kefir.
Dairy-free vegan.
- Breakfast: 100-150 grams of cereals, 50-70 grams of legumes, citrus juice.
- Second breakfast: soy milk, 1-2 tablespoons of oatmeal.
- Lunch: 150 grams of vegetables, 200 grams of carbohydrate garnish (millet, buckwheat, brown rice), 100 grams of legumes.
- Afternoon snack: 30 grams of nuts, 50 grams of berries.
- Dinner: mushrooms or tofu with vegetables.
From the above schemes, it becomes clear that you can replace meat in the diet with legumes, as well as products from soy and milk.
18 days on a meat-free diet
We will now take a closer look at daily diet the most famous meat-free diet for weight loss. This diet is designed for those whose weight exceeds the norm by 10-15 kilograms, and lasts 18 days.
The first day
Just after waking up, you should drink a glass of warm still water.
Breakfast: 200 grams of cottage cheese with a teaspoon of honey, tea or coffee.
Dinner: buckwheat, vegetable salad, tea.
Dinner: carrot salad.
Before going to bed: 200 grams of 1% kefir, but it is better to do without it.
Second day
Glass of water.
Breakfast: 2 hard boiled eggs, a couple of tablespoons of sour cream, coffee or tea.
Second breakfast: 4-5 pieces of prunes or dried apricots
Dinner: rice porrige, no more than 200 grams of seaweed with vegetable oil, tea.
Dinner: salad of bell peppers and tomatoes.
Before bed: the same as on the first day.
Third day
Glass of water.
Breakfast: 50 grams Adyghe cheese, tea or coffee.
Second breakfast: 1 small fruit.
Dinner: barley porridge, salad from fresh or boiled carrots, tea.
Dinner: green vegetables with olive oil.
Before bed: the same.
Fourth day
Glass of water.
Breakfast: oatmeal, a teaspoon of honey, tea or coffee.
Second breakfast: no more than 100 grams of cottage cheese.
Lunch: 150 grams of boiled fish low-fat varieties, 250-300 grams of boiled vegetables (cauliflower, carrots, broccoli), tea.
Dinner: 400 grams of fruit.
Before bed: the same.
The fifth day
Glass of water.
Breakfast: buckwheat porridge without honey, tea or coffee.
Second breakfast: natural yoghurt without additives.
Lunch: 100 grams of boiled low-fat fish, boiled vegetables 300 grams, tea.
Dinner: 300-400 grams of fruit.
Before bed: the same.
Sixth day
Glass of water.
Breakfast: rice porridge, 2 pieces of dried apricots, tea or coffee.
Second breakfast: 30-40 grams of Adyghe cheese.
Lunch: 100-150 grams of boiled low-fat fish, 300 grams of boiled vegetables, tea.
Dinner: oranges or sour apples 300 grams.
Before bed: the same.
Seventh day
Glass of water.
Breakfast: 300-400 grams of fruit, tea.
Second breakfast: 100 grams of sprouted wheat.
Lunch: thick vegetable soup, 40 grams of black bread.
Dinner: 200 grams of low-fat cottage cheese.
Before bed: the same.
Eighth day.
Glass of water.
Breakfast: 2 ripe sweet pears, tea.
Second breakfast: 30-40 grams rye bread, cucumber.
Lunch: vegetable soup, boiled potatoes, tea.
Dinner: 2 eggs with sour cream.
Before bed: the same.
Ninth day
Glass of water.
Breakfast: 300-400 grams of fruit salad, tea.
Second breakfast: corn or wheat flakes.
Lunch: vegetable soup, boiled rice or a slice of rye bread, tea
Dinner: 200 grams of cottage cheese.
Before bed: the same.
The next nine days repeat the menu from 1 to 9 days. Small changes can be made to a meat-free diet. Do not forget that you need to drink at least 1.5 liters of liquid per day, try not to drink coffee, eat as little salt as possible and exclude bananas and grapes from the diet. Cottage cheese should be fat-free, used as a salad dressing vegetable oil and lemon juice... All cereals and side dishes are cooked at the rate of 50 grams of cereals per serving.
4.8 out of 5 (5 Votes)
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