Co při vánoční diete nesmíte :
- sníst nic vestoje, v poklusu /z nákupu, při úklidu.../
- ochutnávat při vaření - múžou to za vás delat ostatní členové rodiny
- péci více než 4 druhy cukroví /vyberte nejoblíbenejší a ušetřený čas věnujte procházce nebo cvičení/
- pít sladké alkoholické nápoje /vaječný koňak, aperitivy a pod./

Co naopak při vánoční dietě musíte :
- ke každému jídlu si sednout a v klidu vychutnat - i kdyby se jednalo jen o kousek cukroví
- co nejvíce zapojit do vaření rodinu, abyste nebyla tolik exponována
- 3x týdně se věnovat pohybu / ideální je rychlá procházka/
- Jídla označená jako bonus si dopřát bez sebemenších výčitek svědomí - múžete je sníst kdykoliv během dne/.

1. TÝDEN - MIKULÁŠSKÝ

V tomto týdnu na vás začnou útočit první nástrahy v podobě čokoládových čertíkú a dalších zloduchú. Čokoláda, z níž jsou figurky vyrobeny je méně kvalitní, raději si místo ní dejte kvalitní čokoládu s vyšším obsahem kakaa.

Snídaně - 1300 kJ
1 kus celozrnného pečiva a k tomu střídejte :
200 g bílého jogurtu s nakrájenou mandarinkou
nebo 150 g polotučného tvarohu s 2 lžičkami džemu
nebo 60 g Lučiny, 10 g Flory light a 50 g šunky

Svačina - 500 kJ
1 jablko a 100 g jogurtu se skořicí a sladidlem
nebo 30 g eidamu

Oběd - 1550 kJ
Zeleninová polévka /pórková, zelná, květáková/
200 g vařeného nebo dušeného masa /ryba, kuře, krúta, hovězí/
100 g brambor NEBO 80 g rýže, 1 lžíce salátového dressingu NEBO 1 kávová lžička másla

Svačina - 700 kJ
Teplé kakao /0,3 l/ NEBO kapučino a 1 musli tyčinka a 100 g bílého jogurtu

Večeře 1500 kJ
Zeleninový salát 200 g /mrkvový, zelný, paprikový, z pekingského zelí, míchaný/, k tomu 100 g eidamu a 1 knäckebrot
NEBO 100 g šunky a 1 vařené vejce
NEBO 200 g tuňáka ve vlastní šťávě a 1 lžíce salátového dressingu

Bonus - 700 kJ
1 medový grog /rum, citron, lžíce medu/ a 2 čtverečky čokolády
NEBO 2 dl vína a 10 g oříškú
NEBO 30 g ořechú
NEBO 1 kousek štrúdlu a čaj s medem

DENNÍ PŘÍJEM CELKEM : 6250 KJ

2. TÝDEN - VE ZNAMENÍ VONÍCÍHO PEČIVA
Tento týden budete pravděpodobně péct cukroví. Věřte si, že vše zvládnete. Každý den múžete 2 kousky pečiva ochutnat v rámci bonusu za zvládnutí celého dne. K pečivu si však musíte umíchat 50 g tvarohu s 50 g bílého jogurtu. Tuto směs oslaďte sladidlem a přidejte trochu skořice. Tímto opatřením snížíte glykemickou výslednici snědeného jídla a efekt na hladinu cukru v krvi nebude tak výrazný. Pozor ! nemyslete si, že když se neudržíte a sníte cukroví hodně, stačí to kompenzovat kilogramem tvarohu ! Dejte si jen plánované množství, vždyť následující den múžete také !

Snídaně - 1250 kJ
Chléb s máslem a medem, 150 g bílého jogurtu.
/Chléb -50 g namažte lehce máslem -nejlépe rostlinným- a navrch dejte lžičku medu. Jezte s jogurtem./
Prostřídejte se snídaněmi z 1. týdne.

Svačina - 900 kJ
Ovocný Cottage
150 g tvarohového sýra Cottage, 100 g ovoce / střídejte ananas, kyselší jablko, mandarinku, mango - ovoce nakrájejte na malé kostičky a vmíchejte do sýra/
NEBO 100 g uzeného tofu se 100 g čerstvé zeleniny /nakrájejte tofu a zeleninu na kostičky, přisolte a smíchejte/

Oběd - 1400 kJ
Masovozeleninový gulášek, 100 g vařených brambor NEBO 80 g vařených testovin
Každý den si připravte guláš ze 150 g masa : kuřecích prsíček nebo rybího masa, jednou za týden zvolte libové hovězí. Maso osmahněte na cibuli a nechte podusit. Poté pšidejte celer, mrkev a petržel nebo květák nebo zelené fazolky nebo papriku s rajčaty. Dúležité je, aby guláš měl každý den jinou podobu. Na osmahnutí masa stačí 1 lžička tuku, se zeleninou naopak nešetřte /aspoň 200 g/. Zahusťovat nemusíte.
Prostřídejte s obědem z prvního týdne.

Svačina - 900 kJ
0,5 l kefíru nebo jogurtového mléka /nesladké nebo slazené aspartamem/

Večeře - 1000 kJ
Velký zeleninový salát s rybou, šunkou nebo sýrem.
Na talíř naskládejte jakoukoliv čerstvou zeleninu /150-200 g/, přidejte 150 g tuňáka ve vlastní šťávě nebo 100 g šunky nebo 80 g sýra. Osolte, pokapejte citronem a zakápněte lžičkou olivového oleje.

Bonus - přibližně 1200 kJ
2 kousky cukroví a čaj s medem /nebo grog s citronem a sladidlem/ a tvaroh s jogurtem /viz úvod k 2. týdnu/
NEBO 2 dl svařeného vína, 1 malý plátek vánočky s tvarohem a jogurtem NEBO 2 dl vína a 40 g ementálu NEBO nivy NEBO hermelínu

CELKEM ZA DEN 6650 kJ

3. TÝDEN - ÚKLIDOVÝ
V tomto týdnu budete mít trochu více pohybu díky úklidu v domácnosti. Nemyslete si však, že při takovém "tělocviku" spotřebujete mnoho energie. Rozhodně nevynechte svúj pravidelný tréning / je to dúležité i proto, že tam po vás nemúže nikdo nic chtít, odpočinete si tedy i psychicky/. Uvidíte, že púvodne velká únava se rychle přetransformuje do skvělého pocitu a radosti. Chvalte se za to, jak vše zvládáte a že jste lepší, než "jenomhospodyňky"/

Snídaně - 1700 kJ
Kaše z ovesných vloček a sušených švestek, 100 g tvarohu.
Uvařte kaši z 30 g ovesných vloček, 250 ml nízkotučného mléka a sladidla. Ozdobte 30 g vypeckovaných sušených švestek . K tomu rozmíchejte ješte 100 g tvarohu se sladidlem / budete mít tak déle pocit sytosti/.
NEBO Chléb se šunkovou pomazánkou /50 g žitného chleba, pomazánka - 100 g kuřecí šunky, 100 g nízkotučného taveného sýra, 10 g cibulky/

Svačina - 650 kJ
150 g polotučného bílého jogurtu, 1 mandarinka NEBO pomaranč

Oběd - 1100 kJ
Grilované kuře 200 g NEBO grilovaný pstruh NEBO jiná ryba /200 g/
k tomu 200 g brokolice v páře /NEBO květák či pórek/ - jinak bez přílohy

Svačina - 1200 kJ
Dalamánek s párkem, 100 g papriky
/polovina dalamánku -30 g, 1 drúběží párek, nakrájená zelená nebo červená paprika/
NEBO chléb s rybičkovou pomazánkou
/50 g chleba, 100 g ryb v tomatě, 50 g tvarohu, 10 g cibule/
Prostřídejte se svačinami z 1. a 2. týdne.

Večeře přibližně 1200 kJ
Boršč
Uvařte hovězí maso s kořenovou zeleninou. Maso nakrájejte, přidejte sterilované zelí, červenou řepu a rajský protlak. Dosolte, opepřte a povařte. Nakonec dejte do polévky kousek libového uzeného masa. Servírujte s bílým jogurtem. Pro vás by mělo být v polévce asi 80 g hovězího, 20 g uzeného a 100 g jogutzu.
Prostřídejte s večeřemi 1 a 2. týdne.

Bonus 1200 kJ
Štrúdl s tvarohovou šlehačkou
1 kousek štrúdlu, navrch nebo k tomu na talířek 100 g tvarohu vyšlehaného s 50 g vanilkového jogurtu
NEBO 1 kousek bábovky /také s tvarohovou šlehačkou/
NEBO jakýkoliv bonus z 2. týdne.

24.12.
Snídaně 1350 kJ
1 plátek vánočky, 150 g bílého jogurtu se 100 g ovoce

Svačina 450 kJ
50 g šunky, 1 kyselá okurka, 1 knäckebrot

Oběd cca 1400 kJ
Zeln´ňa polévka s libovým uzeným masem, 50 g chleba

Svačina 700 kJ
Jablko NEBO pomeranč, 50 g eidamu /NEBO 100 g Cottage/

Večeře 2300 kJ
Rybí polévka /nejlépe zahuštěná zeleninou/ s 1 lžicí osmažené housky, 1 porce smaženého kapra /150 g/, zeleninovobramborový salát s jogurtem /150 g/.
Do salátu dejte více zeleniny než brambor, zalijte zálivkou z jogurtu a lžičky hořčice. Tuto úpravu múžete udělat až před dokončením salátu - pro sebe.

Bonus - 1100 kJ
2 kousky cukroví, 2 dl červeného vína /nebo džusu/

CELKEM ZA DEN 7300 kJ

25.12.
Snídaně 1350 kJ
Jako na Štědrý den

Svačina 700 kJ
100 g ananasu NEBO kiwi NEBO manga, 100 g jogurtu ochuceného špetkou vanilkového cukru

Oběd - přibližně 1200 kJ
Pečený krocan /krúta/, 2 malé vařené brambory, zelenina s mandlemi
Krútu upečte jako kuře / pro vúni přidejte kousek špeku/ . Vyberte si nejlibovejší maso z prsíček asi 150 g. Zeleninu / brokolici, mrkvičky/ uvařte v páře a na talíři posypte 1 lžící sekaných mandlí.

Svačina 1200 kJ
Štrúdl s tvarohovou šlehačkou.
1 kousek štrúdlu, navrch nebo k tomu na talířek 100 g tvarohu vyšlehaného s 50 g vanilkového jogurtu.

Večeře 1300 kJ
Kapr na kmíně 150 g/, americké brambory /ze 2 menších brambor/ , zelný salát
Brambory i se slupkou pečlivě omyjte a nakrájejte na osminy. Položte na plech slupkou dolúa upečte v troubě na 1 lžíci tuku. Osolte před dokončením

Bonus 1100 kJ
Jakýkoliv z výše uvedených.

CELKEM ZA DEN 6850 kJ

26.12.
Snídaně 1300 kJ
Kakao, plátek vánočky NEBO 1 kousek štrúdlu
250 ml kakaa uvařte z nízkotučného mléka, lžičky kvalitního kakaa, oslaďte sladidlem.

Svačina 750 kJ
Banánová pěna
1 menší nebo púlku většího banánu umixujte se 100 g polotučného jogurtu, na misce ozdobte 2 sekanými vlašskými ořechy.

Oběd 1400 kJ
Pečené krútí maso z minulého dne /150 g/, gratinovaná zelenina
Jakoukoliv zelenin u krátce povařte. Dejte do pekáčku, přidejte provensálské koření, 1 lžičku oleje a posypte strouhaným sýrem. Dejte zapéci.

Svačina 800 kJ
Ovocný špíz se sýrem
150 g ovoce /kiwi, jahoda, mandarinka, banán/
40 g eidamu
Ovoce a sýr napichujte střídavě na špejli.

Večeře 1950 kJ
Omeleta se šunkou, zeleninový salát, 50 g chleba, 2 dl vína nebo džusu
1 vejde, 100 g kuřecí šunky, sekaná petrželka, salát z 200 g zeleniny a 1 lžičky olivovéo oleje

Bonus 700 kJ
1 medový grog /rum, citron, lžíce medu a 2 čtverečky čokolády
NEBO 2 dl vína a 10 g oříškú
NEBO 30 g ořechú
NEBO 1 kousek štrúdlu a čaj s medem

CELKEM ZA DEN 6900 kJ

27.-30.12.
POSTAVTE SE NA VÁHU. POKUD VÁŽÍTE STEJNĚ, MÚŽETE POKRAČOVAT PODLE STEJNÉHO SCHÉMATU, JAKO JE UVEDENO PRO 25-26.12. POKUD BY VÁHA NÁHODOU ZAZNAMENALA LEHKÝ POHYB NAHORU, UBERTE V TĚCHTO DNECH BONUSY.

SILVESTR.
Snídaně 1300 kJ
Toast se šunkou, sýrem a okurkou
2 plátky toastového chleba /nejlépe tmavého/ potřete lehce kečupem, na každý dejte plátek syra a plátek šunky. Dejte zapéci. Ozdobte čerstvou nebo kyselou okurkou.

Svačina 650 kJ
Ovocný salát s vanilkovým jogurtem - 150 g míchaného ovoce, 100 g vanilkového jogurtu NEBO bílý jogurt ochucený troškou vanilkového cukru

Oběd 1250 kJ
Pečený pstruh, losos nebo jiná ryba /200 g/, 100 g vařených brambor, 200 g hlávkového salátu

Svačina 1100 kJ
Knäckebrot se sýrem Cottage, kiwi a ořechy
2 plátky knäckebrotu, 100 g cottage, 1 kiwi, 1 lžíce sekaných ořechú.
Knäckebrot potřete sýrem, obložte kiwi a posypte ořechy.

CELKEM BEZ VEČEŘE : 4300 KJ

Večeře na Silvestra je asi stěží realizovatelná podle přesného plánu, nicméně snažte se :
- Nejít nic sladkého, nepít žádné sladké nápoje
- Šampaňské maximálně 1 skleničku
- Víno raději suché, maximálně 4 dl / múže být i střik/
- Nejíst slané pečivo a buráky, i běžného pečiva raději méně
- Udělat jednohubky na zeleninovém podkladu se sýrem, šunkou a podobně.

Tak to je všetko. Ospravedlňujem sa za u s kolečkom - trvalo by mi to veľmi dlho.

je to dobry ale trapny!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!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