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CMDE411

www.endeavour.edu.au

Session 2

Chinese dietetics in

practice

Chinese Medicine Dept.

© Endeavour College of Natural Health www.endeavour.edu.au 2

Mindful eating activity:

The 5 tastes/flavours

Figure 1. cook-366875_960_720 (Comfreak, 2014)


Session 2 aims

o Learn about zang fu considerations

o Understand the components of basic TCM diet

construction

o Be familiar with special consideration such as

allergies and cultural preferences.

o Learn how to take a case for dietary analysis

o Address Learning Outcome(s) 1, 4


“In caring for life, the wise must adapt

themselves to the fluctuations of cold

and heat in the four seasons, live

peacefully and practise temperance in

joy and anger, balance between yin and

yang, strength and gentleness. Hence

no outward evil can impair their health

and they will enjoy long lives.”

- Huang di neijing(Cited in Deadman, 2005)

Figure 2. yin yang (Tom F, 2009)


Digestive physiologyFigure 3. Historic Deerfield (pintandpoppy, 2017)

“The Stomach is the pot of the middle burner

and the Spleen is both the fire under this pot

and the distillation mechanism to which this

pot is attached.” (Flaws,1991)


Spleen and Stomach revision

Figure 4. Yin yang cálido (Guadalupe Cervilla, 2011)

Stomach (Fu)

• Controls rotting &

ripening

• Controls

transportation of

food essences

• Controls

descending of qi

• Is the origin of

fluids

• Likes to be cool

and moist.

• Prone to hot and

dry.

Spleen (Zang)

• Governs

transformation &

transportation

• Controls the Blood

• Controls the muscles

& the four limbs

• Opens into the mouth

and manifests in the

lips

• Controls the raising qi

• Houses Thought (Yi)

• Likes to be warm

and dry.

• Prone to cold and

damp.

(Maciocia, 1989)


Qi production

Lungs

Spleen

Air

Food qi

(Gu qi)

Gathering qi

(Zong qi)

True qi

(Zhen qi)

Original qi

(Yuan qi)

Nutritive qi

(Ying qi)

Defensive qi

(Wei qi)

(Maciocia, 1989)


Blood production

Lungs

Spleen Food qi

(Gu qi)

Kidney essence

(Jing)

Heart

Original qi

(Yuan qi)

Blood

(Maciocia, 1989)


What does the evidence say?

A question from your prereading in the SSG

o Jennings & Cheng (2011) found that “a diet high in

raw food does not necessarily cause Spleen Qi

deficiency.”

o Discuss this finding.

o Discuss the trial methodology.


Eat breakfast like an emperor,

lunch like a merchant and

dinner like a pauper.Figure 4. Song Dynasty Elegant Party (PericlesofAthens, 2007)


Nutrition and the human lifecycleChildren

• Strengthen middle burner (as it is still developing)

• Eat neutral to mildly warming, sweet foods

• Avoid cool-cold foods, pungent spices, sugar, excess dairy, fatty foods.

Midlife

• Diet varied and in tune with seasons, weather & constitution

• Avoidunbalanced diet and excess of meat, raw foods, fats, dairy and coffee.

Elderly

• Smaller meals more regularly. Diet should nourish qi & Blood. Support middle burner and jing.

• Eat well cooked foods, porridge, eggs, fish, stews, soups.

• Avoid raw food, fatty, oily or roasted dishes, excessive salt.

(Kastner, 2009)


Seasonal eating

Summer

Autumn

Winter

Spring

• Big yang

• Heat harms yin

• Eat predominantly cooling,

dampness-providing foods

• Eat bitter-cool in moderation

• Avoid dry-hot foods

• Beginning small

yang

• Qi flows and

expands

• Eat to supplement

qi, promote qi to

flow freely

• Eat mildly

warming, sour,

Wood foods

• Avoid hot, fatty

foods & excess

sour.

• Inward

movement,

yang

decreases,

small yin

appears,

‘gathering’

• Eat sour,

downbearing

foods

• Avoid fatty, oily,

cool-cold, dairy

foods

• Big yin gathers, qi is deep and

susceptible to cold

• Eat warm supplementing diet,

pungent and sweet foods

• Avoid excess hot, warm and

pungent foods

(Kastner, 2009)


Which soup recipe would be of

most benefit during which season?

Lamb shank soup with dang gui

Asparagus soup

Leek and potato soup

Sweet corn soup with crab meat


Strengths of dietary therapy

Invigorating qi and replenishing the Spleen

Enriching Blood and nourishing yin

Tonifying the Kidney and replenishing jing

Reinforcing the Stomach and promoting the production of body fluids

(Liu, 1995)


Introduction to

basic TCM diet constructionFigure 5. Colourful Ingredients: Suzhou Market Place (_chrisUK, 2012)


Basic TCM diet construction

o Enhancement

o Counteraction

o Antagonism

o Incompatibilities

o Food balance

o Types of foods

o Contraindications

(Liu, 1995)


Enhancement

Mutual reinforcement and assistance

o Nature and effect are basically the same or similar

o Enhance each other’s therapeutic effects or edibility.

o Eg. Pork liver soup with spinach (both nourish Liver and

improve vision)

(Liu, 1995)


Counteraction

Incompatibility & mutual detoxification

o Toxicity or side effects of one food can be removed by

another food.

o Eg. Olives to detoxify slight poisoning from puffer fish.

*Some of these are folk lore and may not have had any

research done to verify them.

(Liu, 1995)


Antagonism

o When two foods are used together, toxic reactions or

obvious side effects may be produced.

o Eg. Honey and raw Chinese spring onion.

(Liu, 1995)


Incompatibilities

Mutual inhibition

o Two foods are used together which lessens or loses their

original effects.

o Eg. Eating chilli after eating pears would lose the pears’

nourishing effect.

o Here’s some more examples:

• https://www.farwestchina.com/2009/06/crazy-chinese-health-

notice-answers.html

• What do you think of them?

(Liu, 1995)

https://www.farwestchina.com/2009/06/crazy-chinese-health-notice-answers.html


Food balance

“One should have cereals for nourishment, which should be

assisted by fruits, meats and vegetables.”

Huang di Neijing (cited in Liu 1995)

o Include various tastes, suitable amounts of meat and

vegetables, suitable amounts of cold, hot, warm and cool

foods.

(Liu, 1995)


“Overintake of sourness makes the Liver qi to

be exuberant, which tends to mar the Spleen

qi; overintake of saltiness leads to exhaustion

of major bones, contracture of muscles and

depression of Heart qi; overintake of

sweetness causes stuffiness in the Heart and

asthma, leading to darkness in the face and

unbalanced Kidney Qi; overintake of bitterness

leads to deficiency of Spleen Qi and

exuberance of Stomach qi; overintake of

pungent taste leads to flaccidity of tendons

and muscles and dispiritedness.” Suwen (cited in Liu, 1995)

Figure 6. Lemon (William Warby, 2014)


“Overintake of saltiness leads to

uneven pulse and change of ski

colour; overintake of bitterness

leads to dryness of skin and hair

loss; overintake of pepperiness

leads to shortness of pulse and dry

finger nails; overintake of sourness

leads to thickened and hardened

muscles and dry and scaled lips;

overintake of sweetness leads to

pain in the bones and hair loss.”Suwen (cited in Liu, 1995)

Figure 7. Rock salt (Nate Steiner, 2005)


Reflection: which cooking method

is right for you today?Are you… Cooking method

Cold? Baking, roasting, slow-cooked soups or adding alcohol or

warming spices to your cooking.

Too hot? Steamed or lightly boiled foods, salads, cooking with

cooling foods, cooling soups and beverages.

Agitated & moving

too fast?

Slow cooked stew, log cooked soup, simple vegetarian

dish

Lethargic? Sautéed dish

Tired? Slow and long cooked soups or stews and add qi tonic

herbs

Feeling down? Sautéing and adding pungent and fragrant herbs &

spices to your cooking.

(Goldsmith, 2017)


Types of foodso Cooked rice

• Replenishes Qi & reinforces Spleen, nourishes Blood

• Can add foods and herbs for specific benefits.

o Gruel/congee

• Rice and/or millet with water and foods and/or herbs

• Wide range of applications

o Soups

• Meat, eggs, milk, fish or tremella fungus with herbs and

condiments are often used.

• Often used for medicinal reasons or nourishment.

o Cooked dishes (various ingredients & methods)

• Specific foods chosen to give good colouring, taste and smell, a

synergistic nature with benefits on health.(Liu, 1995)


Types of foodso Decoctions

• Foods or medicines boiled in water for an extract.

• Often boiled two to three times

• Palatability should be considered when using in a diet sense.

o Drinks (served hot or cold)

• Foods, tea and condiments (sour, sweet, fragrant, slightly bitter) are

boiled or infused in water

• Drinks from concentrated herbal powders

• Fresh fruit, stems, leaves or rhizomes may be crushed or squeezed for

juice. Honey, sugar or wine may be added.

o Medicinal wines

• Foods or herbs steeped in cold or hot liquor, yellow rice or millet wines

• Wines made with glutinous rice and fermenting with yeast – rice wine

• Disperse cold, activate Blood, warm stomach, assist other herbs.

(Liu, 1995)


Types of foodso Powders

• Foods or herbs are dry fried, baked or air dried and then ground

• Powders are mixed with boiling water or gruel

o Electuaries (syrups)

• Nourishing foods are boiled in water and condensed, adding

honey, white sugar or crystal sugar until in a semi solid state.

• Dissolve in boiling water as needed

• They moisten dryness.

o Candied fruits

• Fruits, melons or vegetables are heated in water or herbal liquid

until almost dry, then a large amount of honey or sugar is added.

Cook until no liquid is left.

• Eat as is or soak in water as an infusion

• Generally regulate Stomach, moisten dryness, promote jin ye.

(Liu, 1995)


Types of foods

o Sweets

• Made with white sugar, brown sugar, crystal sugar or maltose,

mixed with juice, extracts or powder of other foods.

• Then boil in water and thickened until thread-like when picked up

and not sticky. Cut into lumps and cool.(Liu, 1995)


Congee

Figure 8. Congee (Viv Lynch, 2014)


Medicinal congees

o Savoury chicken to build qi

o Chicken egg congee to build qi and Blood

o Savoury millet and vegetable to build qi and Blood

o Apricot and almond congee to nourish Blood

o Cherry and cinnamon congee to warm and move qi

o Tropical congee to nourish and cool Blood

(Erlewein, 2010)


Basic congee recipeIngredients

o 1 cup of rice

o 5-10 cups water or broth (use more rather than less).

Method

1. Combine ingredients in pot with a lid and cook over low

heat for 4-6 hours. (You can use a slow cooker.)

Other ingredients may be added as required during or after

cooking. (See Pitchford pp 477-479 for examples.)

Can be sweet or savoury. You can also add toppings.

The longer a congee cooks for the more powerful it is said

to be.

Here’s a recipe: https://www.sbs.com.au/food/recipes/chilli-and-garlic-congee-shiitake-mushrooms

(Pitchford, 2002)

https://www.sbs.com.au/food/recipes/chilli-and-garlic-congee-shiitake-mushrooms


Contraindications

o During illness

• “Some foods benefit the cure of disease, some are harmful to

health; beneficial foods do good for health, while harmful foods

cause diseases or even bring danger to life.” Jin Kui Yao Lue

• Generally, while taking herbs – no raw, cold, greasy, sticky or

fishy smelling foods which are difficult to digest.

• Insomnia – no coffee or strong tea

• Balance to individual pattern

• After illness and Stomach qi still not restored – avoid rich, greasy

foods and take gruel instead.

• “When a heat disease is being cured, taking meat can make the

disease come back, and overeating can lead to diarrhoea. These

are to be prohibited.” Huang di nei jing(Liu, 1995)


Contraindicationso During pregnancy

• Avoid wines, dry ginger, cinnamon bark, pepper and chillies

(pungent, warm, dry, fiery) to protect yin fluids and not unsettle

the foetus

o Morning sickness

• Avoid foods with a fishy taste or smell, greasy foods, difficult to

digest foods

• Serve foods to pregnant woman’s taste.

o Late pregnancy

• Avoid foods that may lead to Qi stagnation (astringent) eg.

taro, sweet potatoes and pomegranates

o After childbirth

• Diet should be adequate, nutritious and spread over the day

• Avoid pungent, cold, sour or astringent foods.

(Liu, 1995)

More detail

in Session

13.


o Image of lots of people’s faces

Special

considerations

Figure 6. photo-montage-faces-photo-album-1514218 (Pixabay, 2016)


Cultural/ethnic groupso The 10 most common ancestries of Australians

• English (36.1%)

• Australian (33.5%)

• Irish (11.0%)

• Scottish (9.3%)

• Chinese (5.6%)

• Italian (4.6%)

• German (4.5%)

• Indian (2.8%)

• Greek (1.8%)

• Dutch (1.6%)

(ABS, 2016)

TOP FIVE COUNTRIES OF BIRTH AS A

PROPORTION OF THE TOTAL POPULATION

How might these

affect diet

preferences?


Religious groups in Australia

(ABS Census of Population

and Housing, 2016)


Religious considerationsADV BUD EOX HIN JEW MOR MUS RCA

Beef A X

Pork X A A X X

Meat A A R A R R R

Eggs/Dairy O O R A R

Fish A A R R R R

Shellfish X A O R X

Alcohol X A X X

Coffee/tea X X A

Meat & dairy (same meal) X

Leavened foods R

Ritual slaughter of meats + +

Moderation + + + +

X = prohibited, A = Avoided by most devout, R = some restrictions, O = Permitted but may be avoided at some observances, + = practiced

ADV Seventh-Day Adventist, EOX Eastern Orthodox

Note. Adapted from Food & Culture (7th ed.) Kittler, 2017


Allergies & intolerances

o Allergy v intolerance

• Peanuts, tree nuts and seeds - https://www.allergy.org.au/patients/food-

allergy/peanut-tree-nut-and-seed-allergy

• Seafood - https://www.allergy.org.au/patients/food-allergy/allergic-and-toxic-

reactions-to-seafood

• Mammillary meat allergy (MMA) - https://allergyfacts.org.au/allergy-

anaphylaxis/food-allergens/mammalian-meat-allergy

• Dairy, lactose and casein - https://www.allergy.org.au/patients/food-

allergy/cows-milk-dairy-allergy

• Others…

o Coeliac disease

• https://www.coeliac.org.au/gluten-free/

• Gluten intolerance https://www.coeliac.org.au/gluten-sensitivity/

https://www.allergy.org.au/patients/food-allergy/food-allergy

https://www.allergy.org.au/patients/food-other-adverse-reactions/food-intolerance

https://www.allergy.org.au/patients/food-allergy/peanut-tree-nut-and-seed-allergy

https://www.allergy.org.au/patients/food-allergy/allergic-and-toxic-reactions-to-seafood

https://allergyfacts.org.au/allergy-anaphylaxis/food-allergens/mammalian-meat-allergy

https://www.allergy.org.au/patients/food-allergy/cows-milk-dairy-allergy

https://www.coeliac.org.au/gluten-free/

https://www.coeliac.org.au/gluten-sensitivity/


Food preferences

o Cravings

o Taste buds – some people are super tasters

o Children – often taste bitter flavours strongly

o Autism spectrum disorder (ASD) children are often picky

with foods.

o Anorexia nervosa and bulimia nervosa

o Learnt behaviour and family cooking styles

http://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428

https://www.health.qld.gov.au/__data/assets/pdf_file/0022/143941/paed_asd.pdf


What is… Orthorexia?

An unhealthy obsession with eating

healthy food.

o More details and the Bratman Orthorexia self-test here:

http://www.orthorexia.com/

What organs would we consider from a

Chinese Medicine point of view in an

orthorexia diagnosis?

http://www.orthorexia.com/


Case taking

for dietary analysisFigure 7. doctor consultation (ILO in Asia and the Pacific, 2008)


QuestioningInformation you need:

o Appetite (skip meals, not hungry, emotional eating?)

o Special diet, foods avoided (and why)?

o Cravings or foods loved (and why?)

o Preference for hot or cold foods/drinks (and why)?

o Regularity of eating

o Environment of eating & mood (eg. in meetings, at work desk?)

o All food and drinks – how much, what and when:

• Breakfast, lunch, dinner, snacks

• Start with a typical day (or last 24 hours) and follow up with 7 day diet

diary (if you do 3 days be sure to include a weekend day)

o Usual digestive, urinary and main complaint questions.


Questioning – 24 hr dietary recall

o Watch this short 7 minute Youtube video on how to

conduct a 24 hour dietary recall and take note of useful

questions and strategies the practitioner used during the

consult to effectively gather dietary information

o https://www.youtube.com/watch?v=j7yvNbm94XQ

https://www.youtube.com/watch?v=j7yvNbm94XQ


Questioning activity

o Class activity

o In pairs undertake a 24 hour dietary recall on each other

and provide constructive feedback on whether any

improvements could be made in order to gain a better

understanding of your dietary intake?


Seven day diet diary

o A seven day diet diary gives you more information than a

24 hour recall.

o It will include weekends which are often different to week

day eating.

o Consider the energetic and nutritional balance of foods

over a week.

o It can be filled in to a paper form or through an app.


Diet diary

This document

and its

instructions are

included as hand

outs on the LMS

for this session

and on the LMS

Clinic Hub for use

in clinic.


Tracking dietary intake

o Diet diary applications are more commonly used in

clinical practice to combat the limitations associated with

paper food diaries

o There are many applications available and most can be

downloaded and used for free

o User friendly phone apps include: MyFitnessPal,

MealLogger and EasyDietDiary


Diet tracking app examples


Chinese dietetics apps


Qi foods

o Apple only

o Details:

• Lists foods by natures etc

• https://itunes.apple.com/us/app/qifood/id389510267?mt=8

https://itunes.apple.com/us/app/qifood/id389510267?mt=8


Chinese Nutritional Strategies

o Apple

o Android

o Details:

• Lists foods by natures etc

• Helps you to make a food prescription

• http://laurie-martin-r3cw.squarespace.com/shop/chinese-

nutritional-strategies

http://laurie-martin-r3cw.squarespace.com/shop/chinese-nutritional-strategies


Tracking dietary intake in

MyFitnessPal

o Watch this 4 minute Introduction to MyFitnessPal

youtube video as it explains the benefits of using the

application in tracking dietary intake

o https://www.youtube.com/watch?v=fu9RKqlmD1Q

This app is

recommended for

your diet diary

assessments.

https://www.youtube.com/watch?v=fu9RKqlmD1Q


Analysing the diet diary

o Look for themes

• What is the predominant flavour/s or thermal nature/s of the

foods

• What patterns do you notice:

– Regular meals or snacks?

– Eat on the go or sit down?

– Cook meals or eat take out?

– Eat when stressed or tired?

– Do you have food cravings, if so, what are they?

o The table on the next slide may help you to do the analysis.

(Goldsmith, 2017)


Analysing the diet dairy: table exampleFood groups Foods eaten Predominant

thermal nature/s

Predominant

flavour/s

Grains

Legumes

Nuts & seeds

Meat, poultry, fish

Eggs

Dairy

Vegetables:

Land

Alliums

Fungi

Seaweed

Fruit

Condiments

Herbs/spices

Beverages

(Goldsmith, 2017)


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https://www.flickr.com/photos/_chrisuk/7988254052/in/photolist-daTTC9-8vwojA-6KrqwN-byeX7o-pBWb5L-8vykdN-imFysg-hEH6YS-Dci2J7-abCZrA-8vwiyJ-7aBa5j-

8vxxaY-8vuQXZ-aJVoqp-96RoQM-dXYS4t-8vwJ21-3188x2-fvr7ms-5AnatR-87LiFP-6ZAYRd-fvr9Q3-5Ars8d-atuvFa-8vvbpc-5tWcK3-8vxXoL-8vyiVj-5tWcy9-8vxiph-

8vsTLn-8vy5VS-8vxC2s-8vvyZW-8vy3yq-8vyg95-8vy1ML-8vv73Z-8vy4x5-8vveED-9WP19i-8vxjT1-hoALAb-8vxGx5-8vve9x-6BcTYH-8Ac3Ki-97UwYB

Australian Bureau of Statistics. (2016). Census of Population and Housing: Reflecting Australia - Stories from the Census, 2016. Retrieved December 7, 2017, from

http://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/2071.0~2016~Main%20Features~Religion%20Data%20Summary~70.

Deadman, P. (2005). How to be healthy: Traditional Chinese health preservation teachings and modern research. Journal of Chinese Medicine, (78), 41-48. Retrieved

from https://login.ezproxy.endeavour.edu.au:2443/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=106497206&site=eds-live&scope=site

Erlewein, R. (2010). Congee – Longevity food for life. Journal of Chinese Medicine. (92), 31-35. Retrieved from

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fc1b0519719f%40sessionmgr4007&bdata=JnNpdGU9ZWRzLWxpdmUmc2NvcGU9c2l0ZQ%3d%3d#AN=edsgcl.221092754&db=edsgao

Flaws, B. (1991). Arisal of the clear. Boulder, CO: Blue Poppy Press.

Goldsmith, E & Klein, M. (2017). Nutritional healing with Chinese medicine. Toronto, Canada: Robert Rose.

Guadalupe Cervilla. (2011). Yin yang cálido [Image]. Retrieved December 6, 2017, from https://www.flickr.com/photos/hacedoraweb/5590773498.

ILO in Asia and the Pacific. (2008). doctor consultation [Image]. Retrieved December 9, 2017, from https://www.flickr.com/photos/iloasiapacific/8055934525/in/photolist-

dgSLER-51vZp2-6t7huT-cuBAzJ-6t7u6n-6gWZji-51vZE8-cuFj3Y-baAnGp-cS66ZJ-cS67eY-baAnCD-51vYHr-amHown-51AcaE-51AcHA-51AcQb-51AdJy-51vZhF-

51vZMk-6fv9db-51vYXP-51vYAz-Vh9Xbh-cuCynG-51vYQK-sfvLbG-8azuP6-dLMfwZ-e52hkS-e4VCkg-8aD4kQ-e52h8f-5pd3xk-e4VD4i-dgSLQi-89mdoT-e52hqf-

rYu51k-e4uoST-Sf9GVC-kMw5gi-L8Exd-5VmPts-kMzjPE-XJZWKh-LhPBD6-FxQdcg-M7Sy6Z-PEbBmC

Jennings, J. & Cheng, M. (2011). ‘Does eating a raw food diet cause Spleen Qi deficiency? Journal of Chinese Medicine. (97), pp.54-59. Retrieved from

https://login.ezproxy.endeavour.edu.au:2443/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=108200976&site=eds-live&scope=site

Kastner, J. (2009). Chinese nutrition therapy (2nd ed.). Stuttgart, Germany: Thieme.

Kittler, P, Sucher, K & Nahikian-Nelms, M. (2017). Food & Culture (7th ed.). Boston, MA: Cengage Learning.

Liu, J. (1995). Chinese dietary therapy. Edinburgh, Scotland: Churchill Livingstone.

Maciocia, G. (1989). The foundations of Chinese Medicine. London: Churchill Livingstone

Nate Steiner. (2005). Rock salt [Image]. Retrieved December 2017 from https://www.flickr.com/photos/nate/27476159/in/photolist-3qPGT-hLBFim-fCkekD-Yx3RG7-

oB2GjS-jH5J8W-RviRaz-WQjiQW-4H96J4-MMQL-4eAFb-5RN6X-6XpB2t-4iVfFZ-rv8TcT-YbFBT1-YfgXJg-YfgVqt-ZdE5cL-mkvHaM-p88RUX-oAea-nPhUa3-qqFds6-

pz8KAX-hLBFbC-dDUGHp-8WLTaM-A8ecJ-d1qhSf-3i9qbD-dE3cYD-YRojVd-d7uJDS-5f2zu-5Xm7aW-9tnpy3-dfAVa8-d1ptmQ-dVvjin-YqbRB7-8n2ZWQ-a7hd26-

YbFmAs-YSCMp7-8tHBKU-6vkLBc-a67pUx-CakUjh-8jkW7g


Reference List

PericlesofAthens. (2007). Song dynasty elegant party [Image]. Retrieved December 6, 2017, from

https://commons.wikimedia.org/wiki/File:Song_Dynasty_Elegant_Party.JPG.

pintandpoppy. (2017). Historic Deerfield [Image]. Retrieved December 6, 2017, from https://www.flickr.com/photos/sin_agua/32606755891/in/photolist-RFm9wp-zX87X-

i7n2EL-uSFmL-aAwo1e-Sq7NTE-9mKuzH-eKaang-9r2oNt-37Pm2n-9PAsEL-9Pxwiz-3dkpS-qpAKmt-5VCG1b-9b8uXw-7h4PEj-4XSY6h-gKcuMf-yyvbs-7Rm1Yp-

7GaYTN-9kmFMi-f6eCp-9r5ruW-8B5cs6-nyWgpg-Cbua-qe5yGr-9r2m2p-qcstSY-bBR2qs-9vwbMc-9PB2s7-7Gp5MU-cXEgSL-dEQgHs-m1NfMs-dvqksw-YwDV-

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