{"id":1415,"date":"2023-05-04T02:20:35","date_gmt":"2023-05-04T02:20:35","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=1415"},"modified":"2023-08-23T10:09:13","modified_gmt":"2023-08-23T10:09:13","slug":"ramazanda-nasil-beslenmeli-ceren-karahan","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/ramazanda-nasil-beslenmeli-ceren-karahan\/","title":{"rendered":"Ramazanda Nas\u0131l Beslenmeli? &#8211; Ceren Karahan"},"content":{"rendered":"\n<p class=\"has-medium-font-size\"><strong>T\u00fcrkiye\u2019nin En B\u00fcy\u00fck De\u011fi\u015fim Sitesi Megareform\u2019da bu haftan\u0131n canl\u0131 yay\u0131n konu\u011fu Diyetisyen Ceren Karahan oldu. Ramazanda Nas\u0131l Beslenilmeli konulu s\u00f6yle\u015fimizi yapt\u0131k.<\/strong><\/p>\n\n\n\n<p><strong>\u0130nci Kurtay Hocao\u011flu: <\/strong>Merhaba. \u0130yi ak\u015famlar, herkese. Ben sunucunuz, \u0130nci Kurtay Hocao\u011flu. T\u00fcrkiye\u2019nin mega de\u011fi\u015fim sitesi, megareform.com.tr\u2019nin Instagram canl\u0131 yay\u0131n\u0131na ho\u015f geldiniz. <br><\/p>\n\n\n\n<p>megareform.com.tr; zihinsel, bedensel ve ruhsal a\u00e7\u0131dan iyile\u015fme arayan herkesin ziyaret etmesi gereken bir site. B Bu ak\u015famki canl\u0131 yay\u0131n konumuz, \u201cRamazan\u2019da Nas\u0131l Beslenmeli?\u201d Canl\u0131 yay\u0131n konu\u011fumuz, Ceren Karahan. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Kendisi, Diyetisyen ve Beslenme Uzman\u0131. \u015eimdi Ceren Han\u0131m\u2019\u0131 yay\u0131na davet edece\u011fim. Merhaba.&nbsp;<\/p>\n\n\n\n<p><strong>Ceren Karahan:<\/strong> Merhabalar.&nbsp;<\/p>\n\n\n\n<p><strong>\u0130nci Kurtay Hocao\u011flu:<\/strong> Evet. \u015eimdi, sizi tan\u0131mayan takip\u00e7ilerimiz i\u00e7in isterseniz sizi biraz tan\u0131makla ba\u015flayal\u0131m.&nbsp;<\/p>\n\n\n\n<p><strong>Ceren Karahan:<\/strong> Tabi. Ben Ceren \u00f6ncelikle. 2021 senesinde Ac\u0131badem \u00dcniversitesi\u2019nden, Beslenme Diyetetik B\u00f6l\u00fcm\u00fc\u2019nden mezun oldum. Yakla\u015f\u0131k 1,5 y\u0131ld\u0131r Elif Bilgin Beslenme ve Diyet Merkezi\u2019nde ve kurumlarda hizmet vermekteyim. Diyetisyenlik hizmeti vermekteyim.&nbsp;<\/p>\n\n\n\n<p> <strong>\u0130nci Kurtay Hocao\u011flu:<\/strong> Evet. Uzmanl\u0131k alan\u0131n\u0131z esas olarak diyabet&#8230;&nbsp;<\/p>\n\n\n\n<p><strong>Ceren Karahan:<\/strong> Aynen 2010 senesinde diyabet tan\u0131s\u0131 konuldu, bana. Asl\u0131nda bu sayede de bu mesle\u011fi \u00f6\u011frenmi\u015f oldum. Diyabetlilerle o y\u00fczden \u00e7ok iyi anla\u015f\u0131yorum. Hani onlar\u0131 \u00e7ok iyi anlad\u0131\u011f\u0131m s\u00f6ylenir.&nbsp;<\/p>\n\n\n\n<p> <strong>\u0130nci Kurtay Hocao\u011flu:<\/strong> Asl\u0131nda kendinize \u015fifa olmak i\u00e7in bu mesle\u011fi se\u00e7tiniz. Evet, bu da g\u00fczelmi\u015f. Bu da g\u00fczel bir \u015feye vesile olmu\u015f.&nbsp;<\/p>\n\n\n\n<p><strong>Ceren Karahan:<\/strong> Art\u0131lar\u0131ndan biri oldu, bana.&nbsp;<\/p>\n\n\n\n<p><strong>\u0130nci Kurtay Hocao\u011flu:<\/strong> Evet, \u015fimdi takip\u00e7ilerimiz gelmeye devam ediyorlar. Bug\u00fcn Ramazan\u2019da beslenmeyi konu\u015faca\u011f\u0131z. Ramazan\u2019da nas\u0131l beslenmeliyiz, neler yemeliyiz, neler yememeliyiz? Neler bizi susat\u0131r, neler bizi ertesi g\u00fcne ac\u0131kt\u0131r\u0131r? <br><\/p>\n\n\n\n<p>Asl\u0131nda \u00e7ok keyifli bir sohbet&#8230; Normal hayatta da yapmam\u0131z gereken \u015feylere de\u011finece\u011fiz. Sadece Ramazan \u00f6zelinde de\u011fil normalde de&#8230; Asl\u0131nda bu \u015fekilde beslenmeye dikkat etmemiz gerekiri konu\u015faca\u011f\u0131z. <br><\/p>\n\n\n\n<p>\u015eimdi, yava\u015ftan ba\u015flayal\u0131m, isterseniz. \u0130lk ba\u015fta sahurla ba\u015flayal\u0131m, sahurda neler yemeliyiz? Ertesi g\u00fcn bizi, ne susatmaz? Ne ac\u0131kt\u0131rmaz? Bunlardan ba\u015flayal\u0131m, isterseniz.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=571%2C572&#038;ssl=1\" alt=\"\" class=\"wp-image-1589\" style=\"width:571px;height:572px\" width=\"571\" height=\"572\" srcset=\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?w=785&amp;ssl=1 785w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=600%2C602&amp;ssl=1 600w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=768%2C771&amp;ssl=1 768w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/05\/ceren-karahan.jpg?resize=585%2C585&amp;ssl=1 585w\" sizes=\"(max-width: 571px) 100vw, 571px\" data-recalc-dims=\"1\" \/><\/figure><\/div>\n\n\n<p><strong>Ceren Karahan:<\/strong> \u015eimdi asl\u0131nda bizim, Ramazan\u2019da en b\u00fcy\u00fck kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z yanl\u0131\u015flardan biri sahurun atlanmas\u0131 oluyor. Genelde uyku b\u00f6l\u00fcnmesin, i\u015fte tek \u00f6\u011f\u00fcn besleneyim gibi davran\u0131\u015flar\u0131 \u00e7ok\u00e7a g\u00f6rebiliyoruz. Asl\u0131nda bunu yapmamam\u0131z gerekiyor. Yani sahur ve iftar\u0131 dengelememiz i\u00e7in sahuru yapmam\u0131z gerekiyor. <\/p>\n\n\n\n<p>Bu, b\u00fcy\u00fck yanl\u0131\u015flardan biri. Hem metabolizmam\u0131z biraz yava\u015flad\u0131\u011f\u0131 i\u00e7in atlamamak \u00f6nemli bu konuda \u00e7\u00fcnk\u00fc sahurun atland\u0131\u011f\u0131 durumlarda kan \u015fekerinde d\u00fc\u015f\u00fckl\u00fckler, tansiyonda oynamalar, kab\u0131zl\u0131k gibi durumlar g\u00f6rebiliyoruz. Ve g\u00fcn i\u00e7inde zaten uzun bir s\u00fcre a\u00e7l\u0131k ya\u015fayaca\u011f\u0131m\u0131z i\u00e7in atlamadan Ramazan\u2019\u0131 ge\u00e7irmemiz daha do\u011fru olur bu konuda ve de v\u00fccudumuzun ihtiyac\u0131 olan yeterli vitamin, mineral almam\u0131z. <\/p>\n\n\n\n<p>Lif ve posadan zengin beslenmemiz, bu konuda \u00f6nem ta\u015f\u0131yor. Peki, \u2018sahurda nas\u0131l beslenmeliyiz?\u2019 k\u0131sm\u0131na gelirsek \u00f6ncelikle; ak\u015fam yeme\u011fi gibi a\u011f\u0131r yemekler, a\u011f\u0131r baharatl\u0131 yemekler, ya\u011fl\u0131 yemekler gibi de\u011fil de daha hafif ve dengeli bir \u015fekilde ge\u00e7irmemiz \u00f6nem ta\u015f\u0131makta. <br><\/p>\n\n\n\n<p>\u00c7\u00fcnk\u00fc uykuya ge\u00e7i\u015f kolay olmal\u0131,  yeterli lif ve mineral ald\u0131\u011f\u0131m\u0131zdan emin olmam\u0131z gerekiyor. A\u011f\u0131r bir \u015fekilde beslenirsek hem mide problemlerine yol a\u00e7abilir hem de kilo art\u0131\u015f\u0131 ya\u015fanabilir. Bu y\u00fczden sahur \u00f6\u011f\u00fcn\u00fcn\u00fc dengeli ve yeterli bir \u015fekilde, hafif bir \u015fekilde ge\u00e7irmemiz gerekiyor. <br><\/p>\n\n\n\n<p>Sahuru peki nas\u0131l planlayabiliriz? Asl\u0131nda en d\u00fczg\u00fcn \u00f6rne\u011fi, kahvalt\u0131 gibi ge\u00e7irmek olur. Sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn bizi uzun s\u00fcre tok tutmas\u0131 gerekiyor. Bu konuda \u00f6nemli olmas\u0131 gerekiyor. Nas\u0131l sa\u011flayabiliriz bu toklu\u011fu peki? <\/p>\n\n\n\n<p>Asl\u0131nda sahur \u00f6\u011f\u00fcn\u00fcm\u00fcze bakt\u0131\u011f\u0131m\u0131zda t\u00fcm besin \u00f6\u011felerinden dengeli bir taba\u011f\u0131 g\u00f6z\u00fcm\u00fcze getirebiliriz. Proteinden, ya\u011fdan, karbonhidrattan, lif ve posadan zengin bir tabak d\u00fc\u015f\u00fcnelim.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p> Mesela proteinden zengin; yumurtam\u0131z, peynirimiz, s\u00fct, s\u00fct \u00fcr\u00fcnlerinden mutlaka yer vermemiz gerekiyor ki bizi uzun s\u00fcre tok g\u00f6t\u00fcrs\u00fcn bu besinler. \u0130\u015fte ya\u011fl\u0131 tohum dedi\u011fimiz g\u0131da grubu; badem, \u00e7i\u011f f\u0131nd\u0131k, ceviz. <\/p>\n\n\n\n<p>Bunlar bizi hem uzun s\u00fcre tok g\u00f6t\u00fcr\u00fcr hem de susatmaz asl\u0131nda, zeytine k\u0131yasla. \u00c7\u00fcnk\u00fc zeytin de evet, bir ya\u011f \u00e7e\u015fididir fakat bizi susatabilir, g\u00fcn i\u00e7inde. Bu y\u00fczden \u00e7i\u011f badem, \u00e7i\u011f f\u0131nd\u0131k gibi besinlere asl\u0131nda yer vermemiz daha mant\u0131kl\u0131 bir tercih olacakt\u0131r, bu konuda. <br><\/p>\n\n\n\n<p>Karbonhidrat se\u00e7imimizi, sa\u011fl\u0131kl\u0131 karbonhidratlar dedi\u011fimiz; i\u015fte tam tah\u0131ll\u0131 ekmek olabilir, \u00e7avdar ekme\u011fi, kepek ekme\u011fi gibi ekmek tercihi olabilir. <\/p>\n\n\n\n<p>Veya yulafl\u0131 bir karbonhidrat tercihimizi yapabiliriz. Beyaz ekmek, pide gibi hamur i\u015fleri bunlar bizi \u00e7ok uzun s\u00fcre tok tutmayaca\u011f\u0131ndan daha \u00e7ok bunlar\u0131 iftara saklayabiliriz. Sahurda tam tah\u0131llardan destek alabiliriz. Ayn\u0131 \u015fekilde lif ve posa kaynaklar\u0131 hem ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in hem de bize tokluk sa\u011flayaca\u011f\u0131 i\u00e7in taze sebzelere, taze meyvelere, s\u00f6\u011f\u00fc\u015f sebzelere, salata gibi bunlara muhakkak sahur \u00f6\u011f\u00fcn\u00fcm\u00fczde yer vermemiz gerekiyor. <\/p>\n\n\n\n<p>Genelde her g\u00fcn b\u00f6yle yumurta yumurta insanlar s\u0131k\u0131labiliyor ama yumurtay\u0131 \u00e7ok \u00e7e\u015fitlendirebiliriz asl\u0131nda. Omlet olarak kullanabiliriz. Ha\u015flama olarak kullanabiliriz. Menemenlerde kullanabiliriz veya yumurta salatas\u0131 gibi yapabiliriz. B\u00f6ylece hem lif al\u0131m\u0131m\u0131z\u0131 da sa\u011flam\u0131\u015f oluruz. Bu \u015fekilde asl\u0131nda \u00e7e\u015fitlendirerek \u00f6\u011f\u00fcnlerimizi planlayabiliriz, sahur \u00f6\u011f\u00fcn\u00fcm\u00fcz\u00fc. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u015eimdi su da burada \u00f6nemli bir fakt\u00f6r oluyor. G\u00fcn boyunca susamamam\u0131z i\u00e7in nelere dikkat etmemiz gerekiyor? Asl\u0131nda  sahur \u00f6\u011f\u00fcn\u00fcm\u00fczde a\u015f\u0131r\u0131 tuzlu, a\u015f\u0131r\u0131 baharatl\u0131 yiyecekler hem midemizi a\u011f\u0131r gelir hem g\u00fcn i\u00e7inde \u00e7abuk susat\u0131r. Zeytin gibi tuzlu besinler ayn\u0131 \u015fekilde. Sosis, salam, sucuk gibi \u015fark\u00fcteri \u00fcr\u00fcnleri, hamur i\u015fleri, k\u0131zartmalar&#8230; <\/p>\n\n\n\n<p>Bunlar hem bizi \u00e7abuk ac\u0131kt\u0131r\u0131r hem de susamam\u0131z\u0131 daha \u00e7abuk sa\u011flar. O y\u00fczden, kahvalt\u0131 gibi hafif ve dengeli bir \u015fekilde planlamam\u0131z bu y\u00f6nden daha \u00f6nemli olur. Su t\u00fcketimine tabi dikkat etmemiz gerekir. Yani asitli ve kafeinli i\u00e7ecekler de\u011fil de i\u015fte bitki \u00e7aylar\u0131 olabilir, a\u00e7\u0131k \u00e7aylar olabilir. Su gibi besinlerle sahur \u00f6\u011f\u00fcn\u00fcm\u00fcz\u00fc de destekleyebiliriz.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>\u0130nci Kurtay Hocao\u011flu:<\/strong> Yani asl\u0131nda havu\u00e7, turp&#8230; Onlar, mesela bizi tok tutar.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Ceren Karahan:<\/strong> Evet. Aynen, \u00f6yle. Sebzelere bolca yer vermemiz hem lif al\u0131m\u0131na katk\u0131 sa\u011flayacak hem bizi, daha uzun s\u00fcre tok tutacak. \u00c7\u00fcnk\u00fc bunlar, ba\u011f\u0131rsaklar\u0131m\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in asl\u0131nda sindirim sistemimize de yard\u0131mc\u0131 olacak. Yani a\u011f\u0131r da gelmeyecek, bize.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p> Hafif ve dengeli bir \u015fekilde taba\u011f\u0131m\u0131za bakt\u0131\u011f\u0131m\u0131zda proteinimizin oldu\u011fu, ya\u011fl\u0131, sa\u011fl\u0131kl\u0131 ya\u011flar oldu\u011fu, i\u015fte karbonhidratlar\u0131m\u0131z\u0131 sa\u011fl\u0131kl\u0131 tercih etti\u011fimiz, tam bu\u011fday ekme\u011fi vesaire gibi ve bol ye\u015filli\u011fin oldu\u011fu bir sahur taba\u011f\u0131 haz\u0131rlayabiliriz, kendimize.&nbsp;&nbsp;<\/p>\n\n\n\n<p> <strong>\u0130nci Kurtay Hocao\u011flu:<\/strong> E \u015fimdi pide&#8230; Pide yemeyece\u011fiz, dedik. Ramazan\u2019\u0131n en sevilen yiyeceklerinden biri, pide. Yani pideye herkesin zaaf\u0131 var. Ne zaman ve nas\u0131l yiyece\u011fiz? E, g\u00fcnd\u00fcz yasak zaten. Sahurda da yemiyoruz.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Ceren Karahan:<\/strong> Sahurda bizi tok tutmad\u0131\u011f\u0131 i\u00e7in yemeyece\u011fiz. Asl\u0131nda kendi iyili\u011fimiz i\u00e7in, sahurda yemeyece\u011fiz. Yoksa \u00e7abuk ac\u0131k\u0131r\u0131z. \u015eimdi pide, ger\u00e7ekten Ramazan denince akla ilk gelen \u015feylerden biri. \u0130\u015fte o pide kuyruklar\u0131, s\u0131cak pideler. Bunlar, tabi yasak diye bir \u015fey yok asl\u0131nda, beslenmede. <\/p>\n\n\n\n<p>Burada \u00f6nemli olan uygun porsiyonlarda, uygun vakitlerde, uygun bir \u015fekilde t\u00fcketmek. \u015eimdi pideyi biz e\u011fer sahurda t\u00fcketirsek \u015fimdi beyaz undan yap\u0131ld\u0131\u011f\u0131 i\u00e7in kan \u015fekerimizi bir anda y\u00fckseltir ve bir anda d\u00fc\u015f\u00fcr\u00fcr ve dengesizli\u011fe yol a\u00e7ar, bu da bizim \u00e7abuk ac\u0131kmam\u0131z\u0131 sa\u011flar. O y\u00fczden sahur \u00f6\u011f\u00fcn\u00fcnde olmas\u0131n istiyoruz. Ama tabi ki hani \u2018Ramazan geldi, pide yemeyecek miyiz?\u2019, yiyece\u011fiz. <\/p>\n\n\n\n<p>Bunu birazc\u0131k iftar \u00f6\u011f\u00fcn\u00fcne saklayabiliriz. Burada da \u015funa dikkat etmemiz gerekiyor, iftar \u00f6\u011f\u00fcn\u00fcm\u00fcz e\u011fer b\u00f6yle \u00e7ok karbonhidrat a\u011f\u0131rl\u0131kl\u0131 bir \u00f6\u011f\u00fcn de\u011filse bir dilim ekme\u011fin bir avu\u00e7 i\u00e7imiz kadar pideye denk geldi\u011fini unutmadan tabi ki t\u00fcketebiliriz. Burada \u00f6nemli olan \u015fey asl\u0131nda biraz porsiyon kontrol\u00fc yapmak, uygun \u00f6l\u00e7\u00fclerde yemek ve beslenmemize uygun bir \u015fekilde t\u00fcketmek. <\/p>\n\n\n\n<p>\u00c7orbam\u0131z olur, sebze yeme\u011fimiz olur. Yan\u0131nda evet, bir avu\u00e7 i\u00e7i kadar pidemizi yiyebiliriz. Pidemizi yedi\u011fimizde i\u015fte bulgur pilav\u0131m\u0131z, pirin\u00e7 pilav\u0131m\u0131z, makarnam\u0131z&#8230; Art\u0131k \u00fc\u00e7\u00fcnc\u00fc kab\u0131m\u0131zda hangi yeme\u011fimiz varsa onu, biraz daha k\u0131s\u0131tlayarak pideye de o men\u00fcde yer vererek t\u00fcketebiliriz. Asl\u0131nda dedi\u011fimiz \u015fey hep; uygun porsiyonlarda, uygun \u00f6l\u00e7\u00fclerde t\u00fcketmek ve uygun vakitlerde.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-vivid-cyan-blue-background-color has-background wp-element-button\" href=\"https:\/\/megareform.com.tr\/kullanici\/ceren-karahan\/\">Uzman\u0131n \u0130lanlar\u0131n\u0131 \u0130ncele<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>T\u00fcrkiye\u2019nin En B\u00fcy\u00fck De\u011fi\u015fim Sitesi Megareform\u2019da bu haftan\u0131n canl\u0131 yay\u0131n konu\u011fu Diyetisyen Ceren Karahan oldu. Ramazanda Nas\u0131l Beslenilmeli konulu s\u00f6yle\u015fimizi yapt\u0131k. \u0130nci Kurtay Hocao\u011flu:&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1416,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[75,92],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ramazanda Nas\u0131l Beslenmeli? - Ceren Karahan - Megareform<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/megareform.com.tr\/haber\/ramazanda-nasil-beslenmeli-ceren-karahan\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramazanda Nas\u0131l Beslenmeli? - Ceren Karahan - Megareform\" \/>\n<meta property=\"og:description\" content=\"T\u00fcrkiye\u2019nin En B\u00fcy\u00fck De\u011fi\u015fim Sitesi Megareform\u2019da bu haftan\u0131n canl\u0131 yay\u0131n konu\u011fu Diyetisyen Ceren Karahan oldu. 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