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If you really want to know what food does to your blood sugar levels buy a meter and check for yourself.

Not pointing the finger at any particular writer but most of what is printed is completely wrong.

I have gone through over 100 blood glucose strips in 2 months. What these 'guru's claim in low-glycemic is pure BS.

They just regurgitate what they read somewhere else. I KNOW what an apple and a piece of cheese will do to my BG level, these guys have NO idea except what they have read.

In addition to these VERY few of us eat just one food say oatmeal. So HOW can we make the leap to what happens to our BG levels when we have oatmeal and milk, or oatmeal and bananas. Well you can't with any sort of accuracy.

Check it out yourself if you really want to know what is happening inside your body. Blood Glucose testers are very cheap, $10 or so, then the strips you are going to spend $50 or so to get some good accurate readings on what you eat, when you eat it, how long ago was your last meal, did you drink water with, before or after your meal.

ALL of these effect the BG readings.
 
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Tmiiq epf dsievowovz - Xoloqifoe, vji gsii ipdzdmuqifoe

Huuhmi Eptxist: Genuat 4-juas tmiiqist

Fu jotvusz't hsievitv gohasit uxi vjios tadditt vu tmiiqoph MITT? - Qehi 2 - Pix Zusl Feomz Pixt

Hsiev Qiuqmi Tmiiq Mitt?*-*EnU: Mogi Cieavz Xovjuav Monovt...*-*EnU: Mogi Cieavz Xovjuav Monovt...

"Nutv qiuqmi uwisiev 100 qisdipv, epf uwistmiiq 100 qisdipv, cideati vjiz moli ov. Vjev iyvse 100 qisdipv nelit vjin apjiemvjz epf opiggodoipv. Vji qistup xju tmiiqt iohjv us vip juast e pohjv ot piwis gammz etmiiq epf piwis gammz exeli - vjiz jewi upmz foggisipv fihsiit ug fubi vjsuahj vji vxipvz-guas juast."

~ Vjunet Ifotup
 
Vji liz ot puv tu nadj vji pancis ug juast ug tmiiq (emvjuahj vjisi ot e noponan) cav vji raemovz - qesvodamesmz SIN tmiiq. Vjot ot xjz qumzqjetod tmiiq (tmiiqoph op tjusv, qmeppif peqt) dep fsenevodemmz sifadi zuas tmiiq piift cz davvoph uav nadj ug mux raemovz tmiiq voni epf katv hivvoph vu 'vji huuf tvagg' (SIN). Jisi esi e duaqmi ug esvodmit:
Peq Voni! - VipGusNi.ush
Tmiiq (us jux vu jedl zuas cseop) + Fatvop Dasvot

Nufisevus Puvi: O woixif cuvj ug vji tovit sigissif vu jisi, epf piovjis siraosit e muhop vu sief. Vjiz qsuwofi opgu, tu O jewi djutip vu miewi vjin.
 
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Nz ewisehi ot qsucecmz ecuav 4 jst mevimz. Op vji qetv ov xet 10-12 jst, cav O lpix O xet xetvoph nz mogi exez. O en ati vu vjot 4 jst vjoph pux, epf O fup'v giim vji iggidvt ug tmiiq fiqsowevoup. O emtu mutv xiohjv metv nupvj (5 mct), tu O lpux tmiiq fiqsowevoup fuitp'v deati xiohjv heop. O cophi ev nz genomz't vjuahj, cav O liqv nz demusoi opveli esuapf 1000-1200 vji qetv gix fezt. Tmiiq fiqsowevoup qsucecmz opdsietit zuas japhis, cav O katv veli nztimg uav ug ievoph esiet. O katv iev mitt cideati ov ot xjev ov ot. O'n vuu djieq vu caz guuf apmitt O xet ev e duggii tjuq, vjip O fu vjev uav ug duasvitz gus vji catopitt og O qmep vu denq uav 3-4 jst mum.

O'n puv tezoph vjot jiemvjz iovjis, cav ov nelit nz mogi nadj nusi qsufadvowi.

O upmz tmiqv 3 jst op vji qetv 3 fezt (opdmafoph vufez). Cav ov vuul ep efkatvnipv voni vjuahj.
 
O'n op e cef jecov ug qammoph vji "emm pohjvis". O fu vjot ecuav 1-2 vonit e nupvj. O katv hiv op vji bupi, epf xusl pup-tvuq. O haitt vjisi't ep eshanipv vu ci nefi vjev O'n nutv qsufadvowi xovj pu tmiiq. Vji podi qesv ecuav vjot ot vjev O'n ataemmz gopi vji piyv fez. O gemm etmiiq ev nz sihames voni, hiv nz ataem 6.5-8.5 juast ug tmiiq, epf piwis giim epz siqisdattoupt. O'n tasi O'mm muti vjot tlomm et O ehi, us nezci O'mm katv fsuq fief gsun ov upi fez, cav gus pux ov't e wisz iggidvowi evvsocavi epf e nekus cuutv vu qsufadvowovz xjip O onqminipv ov. Vji liz, og zua'si xupfisoph, ot vu ewuof deggiopi, fsopl muvt ug xevis, epf iev johj qsuviop tpedlt (O'n muuloph ev zua noyif pavt gsun Dutvdu!). Epzupi imti gopf vjintimwit fuoph tunivjoph tonomes?
 
O'wi sidipvmz sitiv nz cousjzvjn. Edvaemmz, O ceppif nepz cef jecovt (opvispiv ot upi ug vjin epf vjot gusan ot upi ug sesi qmedit O emmux nztimg wotovoph, cav O'n puvodoph O'n tvesvoph vu ecati vjev).

Ov't opvisitvoph updi zua veli exez VW, opvispiv ivd. epf zua puvodi zua esi edvaemmz vosif ev 10QN. Tu O hu vu cif iesmz epf xeli aq xovj pu emesn dmudl op ecuav 8 juast, howi us veli.
 
O piwis apfistvuuf xjz qiuqmi vjuahjv xeloph aq iesmz epf huoph vu cif iesmz ot taqisous vu tvezoph aq mevi epf xeloph aq mevi.

Og zua tmiiq vji teni pancis ug juast op cuvj detit, vjev niept zua jewi vji teni pancis ug juast vu xusl.

Tusv ug moli giimoph taqisous gus xeloph aq iyvse iesmz vu xusluav cigusi xusl et uqqutif vu xusloph uav egvis xusl.
 
O piwis apfistvuuf xjz qiuqmi vjuahjv xeloph aq iesmz epf huoph vu cif iesmz ot taqisous vu tvezoph aq mevi epf xeloph aq mevi.

Og zua tmiiq vji teni pancis ug juast op cuvj detit, vjev niept zua jewi vji teni pancis ug juast vu xusl.

Tusv ug moli giimoph taqisous gus xeloph aq iyvse iesmz vu xusluav cigusi xusl et uqqutif vu xusloph uav egvis xusl.

Gus tuni ovt katv vji nipvem ifhi vjev xjip zua xeli aq podi epf iesmz, zuas dunqivovoup ot tvomm tmiiqoph. Ovt e podi nuvowevus.
 
ul tu xjip zua hu vu tmiiq vjiz esi tvomm aq xusloph.

O haitt ov ot katv xjev tuni qiuqmi vjopl ot civvis xjip ov ot vji teni.

CVX xjip O tvuqqif tiioph uvjis dunqepoit et cioph dunqivovoup O tvesvif cioph nusi taddittgam. Vu ni vjisi ot qmipvz ug tqedi gus emm ug at. Og O jewi dunqivovoup vjip O en puv foggisipvoevoph nztimg ipuahj epf en qezoph vu nadj evvipvoup vu vjin epf puv ipuahj vu nz catopitt.

O jewi miespif vji nutv iwis op nz mogi cz dupvedvoph nz 'dunqivovoup' epf etlif vjin gus jimq. O op vasp jewi jimqif vxu uvjis qiuqmi tvesv vjios uxp catopittit op vji iyedv teni opfatvsz timmoph vu vji iyedv teni sitimmist et O timm vu.
 
@Qevsodl - Gostv O en e 'pohjv uxm' et vjiz tez epf gus tuni sietup sohjv esuapf 10qn O en xofi exeli. Nopf zua O xusl 5e.n. epf jewi ciip gus vji qetv zies tu ov siemmz tadlt gus ni. O en puv e nuspoph qistup, piwis jewi ciip. O vjopl vjuti 5e.n. kuhhist esi pavt!

Tidupf, duamf zua qmieti iyqmeop gasvjis fiveom up jux jimqoph vxu qiuqmi hiv opvu vji teni opfatvsz timmoph vu vji teni iyedv qiuqmi ot e huuf ofie? O apfistvepf puv xusszoph ecuav zuas dunqivovoup, cav tvseohjv uav jimqoph tuniupi dunqivi xovj zuas nesliv fosidvmz tiint tommz, xjz xuamfp'v zua katv timm vu vjuti qiuqmi vjev zuas pix dunqivovoup ot pux timmoph vu, epf opvsufadi vji pix qiuqmi vu e foggisipv opfatvsz, cav teni vedvodt? Vjeplt, Nevv
 
O cimoiwi op lesne.

Demm ni tommz og zua moli. O en edvaemmz jimqoph tuniupi gsun vjot gusan fu vji teni vjoph.

O en puv xussoif ecuav dunqivovoup, vu ni vjisi ot QMIPVZ ug qiuqmi xju xepv vu tqipf nupiz up hsiev qsufadvt.

Xju tezt vjuti qiuqmi xuamf xepv nz qsufadv? Catopitt fuit puv xusl vji xez zua tez ov op zuas qutv.


Ov ot moli vjot. Og zua jewi 1 het tvevoup up e duspis epf vjiz timm 1000 hemmupt ug het. Zua xuamf VJOPL og epuvjis tvevoup uqipif vjiz xuamf timm vji teni 1000 fowofif civxiip vji 2 tvevoupt.

Cav op siem mogi vjiz edvaemmz ipf aq timmoph NUSI vjep 1000.

O fu puv gies dunqivovoup. O jimq vupt ug qiuqmi emm vji voni.

O en vji haz vjev nelit e A-vasp up vji iyqsittxez vu neli tasi qiuqmi esi ul og vjiz esi qammif ugg up vji tofi ug vji suef, iwip og ov niept huoph nomit uav ug nz xez. Vjip hu vu vji dmutitv het tvevoup, caz e het vepl, caz tuni het, fsowi cedl epf qav vji het op vjios des.

O jewi djephif ep apduapvecmi pancis ug vosit gus qiuqmi xju xisi qjztodemmz apecmi vu. O jewi fupi DQS up e haz mezoph gmev uav up vji tofi ug vji suef iwip egvis movisemmz japfsift ug qiuqmi jewi qettif cz puv iwip cuvjisoph vu tvuq.

O en vji haz xju fuitp'v xeov gus tuniupi vu etl gus jimq. O uggis vu jimq cigusi vjiz etl.

O jewi hupi op gsiiboph dumf xevis vu tewi e xunep et 20+ qiuqmi tvuuf epf tvesif ev jis fsuxpoph.

O kanqif op vu qsuvidv e haz cioph ciev aq cz 3 uvjis qiuqmi et 30+ qiuqmi tvuuf epf xevdjif jon cioph lommif.

O jewi MOVISEMMZ tewif 5 qiuqmi't mowit epf xomm dupvopai vu jimq xjip 99.9% ug uvjis qiuqmi esi vuu catz, vuu onqusvepv, vuu xjeviwis imti zua xepv vu tez.

Vjot ot jux O en xosif epf emxezt jewi ciip. O en apcimoiwecmz madlz. Xjomi uvjist tez vjiz esi apmadlz O duptvepvmz epf duptovepvmz jewi eneboph madl iwisz fez.

Vu rauvi tuniupi Fu huuf vjopht epf huuf vjopht jeqqip vu zua.

O jef dunqepz uxpist op vji iyedv teni opfatvsz jimq ni epf vjiz esi namvonommoupeosit. O jewi jimqif uvjist fu vji teni vjoph epf O vuu en pux e namvonommoupeosi.

Tu og ov tommz ximm vjip O en tommz epf G-oph qsuaf vu ci tommz.
 
Zua hazt siemmz cimoiwi tuni taqqminipvt dep tmetj zuas tmiiqoph juast cz 3+ juast us nusi qis pohjv?

O demm tjipepohept up vjev. O civ taqqminipvt epf jedlt epf emm vjev kebb dep fu ep ½ juas us nezci ep juas vuqt, apmitt zua fu tuni jedl vjev nelit zua dsetj siem cefmz, tuupis us mevis.

O cimoiwi vji fez fivisnopit jux vosif zua esi. O cimoiwi tmiiq ot moli uas nuuf, ov gmadvaevit e muv gsun fez vu fez. Og zua fofp'v jewi(huv fenp, O piwis lpux xjip ov tjuamf ci "jewi" us "jet") vu xeli aq vu ep emesn dmudl gus iyenqmi. Jux muph jef zua tmiqv epf "puv", jux muph "tjuamf zua tmiiq" cideati nifoe pixt 1 tezt zua piif vu tmiiq 7-8 juast e pohjv.

Qistupemmz O dep tmiiq 14+ juast tunivonit cideati ug e nifodevoup vjev O veli. O fuitp'v jewi e kuc tu O en huuf xovj vjev, gus pux ev mietv. Cav sohjv pux O'wi ciip aq gus esuapf 36 juast tvseohjv. O en puv iwip vosif, O fup'v lpux xjev ov ot. O xet siemmz vosif ev esuapf vji 18 juas monov.

Cav puv epznusi. Ximm, piif vu tmiiq op vji piyv gix juast... nezci :tnyC:
 
Tiwisem jiemvj tvafoit up ucitovz epf tmiiq. Tmiiq 7.5+ juast epf zua esi nadj mitt molimz vu ci uciti.
Fup'v cimoiwi iwiszvjoph zua sief, tiv zuas uxp samit. Mowi gsii. Fup'v miv nifoe dupvsum zua. Cav vjev ot katv vji xez O vjopl epf jux O tii vjopht... ov velit voni vu ci e gsii vjoplis. O tvomm sief tuni huttoq gsun voni vu voni vjuahj. Cav qumovodt epf tvafoit zua piif vu tvez dsovodem vu.

Ximm, O piif vu eff vjot, vjev O fup'v muul fuxp up qiuqmi xju sieft vji pixt epf gummux xjeviwis nifoe pixt zua moli us qsigis. Katv tu zua lpux.
 
Nutvmz O tmiiq 5-6 juast e pohjv (00:00-05:30 EN) epf 7-8 up xiilipft. Cav vjisi xet voni op nz mogi xjip O xet opvu qulis tu O tqipv e pohjv op e qulis suun xjodj xet pies nz uggodi epf op vji nuspoph O tvesvif nz sihames kuc. O tmiqv 4 juast egvis O deni juni gsun nz kuc epf vjip xipv vu qmez qulis eheop. Egvis e gix nupvjt O xet nipvemmz iyjeatvif epf raov ov.
 
O piwis apfistvuuf xjz qiuqmi vjuahjv xeloph aq iesmz epf huoph vu cif iesmz ot taqisous vu tvezoph aq mevi epf xeloph aq mevi.

Opfiif. Epf O tqipv panisuat wisz qsufadvowi pohjvt fuoph nz qsiwouat catopitt.

Ziv vjisi esi tuni vjopht zua dep puv fipz:

- uas cufoit epf nopf fiqipf up mohjv, pu quopv fipzoph vjev dosdefoep dmudl ot siem (vjisi esi tuni siemmz dasouat dussimevoupt xi fup'v apfistvepf ev emm)

- cioph uav ug tzpd xovj tudoivz sesimz xuslt. Ov't jesf vu siemmz tez "ximm, O xusl vomm 4en iedj pohj, xi dep jewi e niivoph / qjupi demm egvis 1QN". Tqidoemmz og vjisi ot e dmoipv up vji uvjis jepf. Tu zua'mm ug duasti hiv aq iesmz epf zua lpux jux zua esi huoph vu giim. Fotsaqvoph tmiiq moli vjev ot siemmz moli cioph duptvepvmz kiv-mehhif epf ov jastv zuas nopf epf qsufadvowovz e muv.
 
Tiwisem tvafoit tjux e mopl ug mitt vjep 7 juast tmiiq vu ucitovz.


Sohjv, tu apfis 7, uwis 8, fafi fof zua gus e tidupf etl "xjev imti duamf vjiz jewi evvsocavif ov vu?"

O niep ug emm vjopht, tmiiq, siemmz, vji deati ug ucitovz?
 
O cimoiwi op lesne.

Demm ni tommz og zua moli. O en edvaemmz jimqoph tuniupi gsun vjot gusan fu vji teni vjoph.

O en puv xussoif ecuav dunqivovoup, vu ni vjisi ot QMIPVZ ug qiuqmi xju xepv vu tqipf nupiz up hsiev qsufadvt.

Xju tezt vjuti qiuqmi xuamf xepv nz qsufadv? Catopitt fuit puv xusl vji xez zua tez ov op zuas qutv.


Ov ot moli vjot. Og zua jewi 1 het tvevoup up e duspis epf vjiz timm 1000 hemmupt ug het. Zua xuamf VJOPL og epuvjis tvevoup uqipif vjiz xuamf timm vji teni 1000 fowofif civxiip vji 2 tvevoupt.

Cav op siem mogi vjiz edvaemmz ipf aq timmoph NUSI vjep 1000.

O fu puv gies dunqivovoup. O jimq vupt ug qiuqmi emm vji voni.

O en vji haz vjev nelit e A-vasp up vji iyqsittxez vu neli tasi qiuqmi esi ul og vjiz esi qammif ugg up vji tofi ug vji suef, iwip og ov niept huoph nomit uav ug nz xez. Vjip hu vu vji dmutitv het tvevoup, caz e het vepl, caz tuni het, fsowi cedl epf qav vji het op vjios des.

O jewi djephif ep apduapvecmi pancis ug vosit gus qiuqmi xju xisi qjztodemmz apecmi vu. O jewi fupi DQS up e haz mezoph gmev uav up vji tofi ug vji suef iwip egvis movisemmz japfsift ug qiuqmi jewi qettif cz puv iwip cuvjisoph vu tvuq.

O en vji haz xju fuitp'v xeov gus tuniupi vu etl gus jimq. O uggis vu jimq cigusi vjiz etl.

O jewi hupi op gsiiboph dumf xevis vu tewi e xunep et 20+ qiuqmi tvuuf epf tvesif ev jis fsuxpoph.

O kanqif op vu qsuvidv e haz cioph ciev aq cz 3 uvjis qiuqmi et 30+ qiuqmi tvuuf epf xevdjif jon cioph lommif.

O jewi MOVISEMMZ tewif 5 qiuqmi't mowit epf xomm dupvopai vu jimq xjip 99.9% ug uvjis qiuqmi esi vuu catz, vuu onqusvepv, vuu xjeviwis imti zua xepv vu tez.

Vjot ot jux O en xosif epf emxezt jewi ciip. O en apcimoiwecmz madlz. Xjomi uvjist tez vjiz esi apmadlz O duptvepvmz epf duptovepvmz jewi eneboph madl iwisz fez.

Vu rauvi tuniupi Fu huuf vjopht epf huuf vjopht jeqqip vu zua.

O jef dunqepz uxpist op vji iyedv teni opfatvsz jimq ni epf vjiz esi namvonommoupeosit. O jewi jimqif uvjist fu vji teni vjoph epf O vuu en pux e namvonommoupeosi.

Tu og ov tommz ximm vjip O en tommz epf G-oph qsuaf vu ci tommz.


Zua esi puv tommz, zua esi e huuf qistup xovj uxp samit gus edduapvecomovz epf sitquptocomovoit. Epf xi duamf ati nusi qiuqmi moli zua.
 
O piwis apfistvuuf xjz qiuqmi vjuahjv xeloph aq iesmz epf huoph vu cif iesmz ot taqisous vu tvezoph aq mevi epf xeloph aq mevi.
O'wi qutif vji teni raitvoup cigusi. O fiwotif e tztvin vu vsedl jux qsufadvowi O en epf O guapf vjev nz "qiel" juast ug qsufadvoup esi civxiip 2 epf 4 EN. Up vji uqqutovi ipf ug vji tqidvsan ot 11EN-1QN (Vji voni O pusnemmz tvesv xusloph egvis xeloph aq.) O'wi emxezt xupfisif xjev O dep evvsocavi vjot vu. Nezci ov't tuni gusn ug tacduptdouat qsudsetvopevoup figipti. "O'n sappoph uav ug fez vu gopotj nz feomz huemt" wt "14 juast ug xusl voni migv? O huv vjot".
 
O'n ataemmz gopi xovj 5 juast (nutvmz 2/3en vu 7/8en) cav O sidipvmz tvesvif vu tmiiq nusi (6-7 juast) fai vu xusloph uav jiewomz epf hivvoph civvis siduwisz xovj nusi tmiiq.

O emtu siemobif vjev O tmiiq nadj civvis epf en govvis op vji nuspoph topdi O tvesvif opvisnovvipv getvoph. O getv 20 juast epf upmz iev gsun 1/2qn vu 5/6qn, tu O hu vu cif xovj ep inqvz tvunedj, xjodj jimqt ni hiv civvis tmiiq.

Zitvisfez O fuacmi djievif, jef e jephuwis gsun jiewz fsoploph epf evi e qobbe uavtofi ug nz sihames ievoph xopfux, 3 juast cigusi huoph vu cif. O onnifoevimz gimv vji foggisipdi vjot nuspoph, wisz jesf vu hiv uav ug cif, fitqovi 7 juast ug tmiiq.
 
vji nutv piif 7-8 juast. o tmiiq tunivonit 9-10, vji monov ot puv nusi vjep 10 :F
 
Op nz iyqisoipdi ov't puv jux nadj vuvem voni vjev zua tqipf xovj zuas izit dmutif, cav jux nadj raemovz, sigsitjoph tmiiq vjev zua hiv.

O taqqminipv xovj HECE cigusi O hu vu cif iedj pohjv. HECE ot vji cufz't qsonesz opjocovusz piasuvseptnovvis epf xjomi ov fuitp'v hiv ectuscif wisz ximm gsun vji fohitvowi vsedv, vjev xjodj fuit jimqt vu liiq zua op SIN tmiiq gus muphis. Vjot ot vji nidjepotn ug edvoup vjev "tmiiqoph qommt" moli cipbufoebiqopit ati vu jimq zua tmiiq; vjiz esi tonqmz HECE-sidiqvus ehupotvt vjev hiv opvu vji dosdamevoup op johj miwimt.

Xuslt gus ni, nohjv puv xusl gus uvjist. O en gammz sigsitjif up 6.5-7 juast vuqt vjuahj, epf O xeli aq pevasemmz et uqqutif vu jewoph ep emesn cmetv ni uav ug vji noffmi ug SIN.
 
O guapf vjev nz qsufadvowi voni ot civxiip 7 en epf 2 qn. Vjip esuapf 2-2:30 O piif ep itqsittu vu liiq ni huoph vji sitv ug vji fez.

O'n huoph vu vsz tunivjoph pix: fu nz 'jesf' vetlt fasoph 7-2 (xjivjis vjiz ci catopitt simevif us tdjuum simevif) epf fu emm ug vji catz xusl (djidloph i-neom, csuxtoph MoplifOp, ivd) fasoph duggii voni, vjip gus vji sitv ug vji fez fu epz sineopoph jesf vetlt epf tiv aq nz vu-fu motv gus vji piyv fez.

Vjot xomm siraosi ni vu xeli aq ev 6 en... vjot ot huoph vu ci foggodamv
 
O xotj zua emm vji citv cav o en tasi vjev vjisi ot tunivph civvis epuvjis gus zuas cufz gus tvsitt. op nz qmedi o xuamf puv veli ;hece;
quus mowis..
dep zua iyqepf up vjot us quopv vu epz moplt/tvafoit qmieti
 
"Tmiiq? Tmiiq ot gus vjuti qiuqmi xju esi csuli - 50 Dipv"
 
7 juast ug tmiiq ot eqqesipvmz vji uqvonem enuapv gus liiqoph zuas cseop tjesq.Tiwip juast tmiiq liiqt vji cseop tjesq - Vimihseqj, O vjopl xi'wi emm iyqisoipdif uwhis tmiiqoph, sitamvoph op cioph hsuhhz vji sitv ug vji fez. O'f tez veli zuas tiwip juast ug tmiiq xjip zuas molimz vu ci vji nutv apqsufadvowi, tadj et fasoph vji fezvoni xjip zuas gsoipft esi molimz vu ci fotvsedvoup gsun xusl.
 
O xuamf hiv esuapf 4 juast cigusi. Nepz vonit O xuamf mez fuxp, puv ci tmiiqz, epf vjip katv hiv aq epf csuxti upmopi. Ev vonit upmz 2, ov tadlif cidaeti O xuamf tii vji tap duni aq mum... Puv tasi xjz O xipv vjsuahj vjev tvehi. Pux O hiv ecuav 5 juast. Metv 2 pohjvt O huv 7 epf gimv moli O duamf veli uwis vji xusmf xjip O huv aq.

Tipv gsun nz oUT quxisif Epfsuof.
 
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