{"id":9642,"date":"2025-09-16T21:56:00","date_gmt":"2025-09-16T18:56:00","guid":{"rendered":"https:\/\/indoorgarden.ee\/?p=9642"},"modified":"2026-05-28T09:16:12","modified_gmt":"2026-05-28T06:16:12","slug":"zaliosios-vidurzemio-juros-dietos-augalai-namuose","status":"publish","type":"post","link":"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/zoles-ir-augalai-namuose\/zaliosios-vidurzemio-juros-dietos-augalai-namuose\/","title":{"rendered":"\u017dalioji Vidur\u017eemio j\u016bros dieta: kas tai ir kaip auginti \u201e\u017ealiuosius priedus\u201c namuose"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>\u017dalioji Vidur\u017eemio j\u016bros dieta<\/strong> \u2013 tai daugiau augalinio maisto turinti klasikin\u0117s Vidur\u017eemio j\u016bros mitybos atmaina. Joje akcentuojamos dar\u017eov\u0117s, viso gr\u016bdo produktai, ank\u0161tiniai, rie\u0161utai ir alyvuogi\u0173 aliejus, o papildomai \u012ftraukiama <em>\u017eali\u0173j\u0173<\/em>, polifenoli\u0173 gausi\u0173 produkt\u0173, pavyzd\u017eiui, \u017ealiosios arbatos, graikini\u0173 rie\u0161ut\u0173 ir vandens augalo <strong>\u201eMankai\u201c pl\u016bdenos<\/strong>. Tyrimai rodo, kad \u0161i versija gali b\u016bti naudinga med\u017eiag\u0173 apykaitai ir smegen\u0173 sveikatai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u0105 nustat\u0117 naujausi tyrimai<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ma\u017eiau visceralini\u0173 riebal\u0173:<\/strong> DIRECT-PLUS tyrim\u0173 programoje \u017ealiosios Vidur\u017eemio j\u016bros dietos grup\u0117s dalyviams visceraliniai (pilvo ertm\u0117je aplink organus susikaup\u0119) riebalai suma\u017e\u0117jo ma\u017edaug <strong>14 %<\/strong> \u2013 daugiau nei laikantis klasikin\u0117s Vidur\u017eemio j\u016bros dietos ar bendros sveikos mitybos kontrolin\u0117je grup\u0117je. <a href=\"https:\/\/www.healthline.com\/health-news\/green-mediterranean-diet-reduces-visceral-fat-by-14\" target=\"_blank\" rel=\"noopener\">\u0160altinis<\/a><\/li>\n\n\n\n<li><strong>L\u0117tesnio smegen\u0173 sen\u0117jimo po\u017eymiai:<\/strong> per 18 m\u0117nesi\u0173 \u017ealiosios Vidur\u017eemio j\u016bros dietos besilaikan\u010di\u0173 dalyvi\u0173 kraujo bio\u017eymenys pakito taip, kad tai atitiko <strong>l\u0117tesn\u012f smegen\u0173 sen\u0117jim\u0105<\/strong>; ypa\u010d prie to prisid\u0117jo \u201eMankai\u201c ir \u017ealioji arbata. <a href=\"https:\/\/hsph.harvard.edu\/news\/green-mediterranean-diet-may-slow-brain-aging\/\" target=\"_blank\" rel=\"noopener\">\u0160altinis<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pagrindiniai \u017ealiosios Vidur\u017eemio j\u016bros dietos principai<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Daug augalinio maisto: dar\u017eov\u0117s, vaisiai, ank\u0161tiniai, viso gr\u016bdo produktai, rie\u0161utai, s\u0117klos, <a href=\"https:\/\/indoorgarden.ee\/lt\/duk\/augalai-ir-zoles\/kokias-zoleles-auginti-namuose\/\">\u017eolel\u0117s<\/a>.<\/li>\n\n\n\n<li>Sveiki riebalai: daugiausia ypa\u010d tyras alyvuogi\u0173 aliejus; tyrimuose i\u0161skiriami graikiniai rie\u0161utai.<\/li>\n\n\n\n<li>\u201e\u017dalieji\u201c priedai: \u017ealioji arbata ir \u201eMankai\u201c pl\u016bdena (baltym\u0173 gausus vandens augalas).<\/li>\n\n\n\n<li>Ma\u017eiau raudonos ir perdirbtos m\u0117sos; vietoj jos \u2013 liesi baltym\u0173 \u0161altiniai.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Nebrangios alternatyvos namuose (daiginimo duben\u0117liai ir i\u0161manieji sodai)<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/indoorgarden.ee\/wp-content\/uploads\/2025\/07\/product-2031211_1-85387-300x200-1.jpg\" alt=\"\u017dali daigai skaidriame daiginimo duben\u0117lyje\" class=\"wp-image-1028\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Didel\u0119 dal\u012f \u0161ios dietos \u201e\u017ealiojo priedo\u201c galite atkurti namuose, augindami greitai u\u017eaugan\u010dius, maistingus daigus, <a href=\"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/mikrozalumynai\/mikrozalumynai-vadovas-pradedantiesiems-auginti-namuose\/\">mikro\u017ealumynus<\/a> ir \u017eoleles. Jie nebrang\u016bs, u\u017eima ma\u017eai vietos, o nuskinti juos galima jau po keli\u0173 dien\u0173 ar savai\u010di\u0173.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">K\u0105 verta auginti<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/indoorgarden.ee\/lt\/produktas\/sodo-pipirne-common-lepidium-sativum-seklos\/\" data-type=\"product\" data-id=\"6909\">Sodo pipirn\u0117 (Lepidium sativum)<\/a><\/strong> \u2013 a\u0161traus skonio mikro\u017ealumynas, kuriame gausu vitamin\u0173 A, C, K ir antioksidant\u0173. Sudygsta per 2\u20133 dienas, nuskinti galima ma\u017edaug po 5\u20137 dien\u0173.<\/li>\n\n\n\n<li><strong>Brokoli\u0173 daigai<\/strong> \u2013 brokoli\u0173 daigai gars\u0117ja sulforafanu; jie suteikia tra\u0161kumo, skaidul\u0173, vitamino C ir polifenoli\u0173. Reguliariai skalaujami paruo\u0161ti b\u016bna per 4\u20137 dienas.<\/li>\n\n\n\n<li><strong>Garsty\u010di\u0173 ir <a href=\"https:\/\/indoorgarden.ee\/lt\/produktas\/ekologiskos-daiginimo-ridikeliu-seklos-20-g-vilmorin\/\" data-type=\"product\" data-id=\"6282\">ridik\u0117li\u0173 mikro\u017ealumynai<\/a><\/strong> \u2013 greitai u\u017eauga, a\u0161tr\u016bs ir gaus\u016bs gliukozinolat\u0173 bei antioksidant\u0173.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/indoorgarden.ee\/lt\/produkto-kategorija\/seklos\/salotu-seklos\/\">Lapiniai mikro\u017ealumynai<\/a> (lapiniai kop\u016bstai, rukola, \u0161pinatai, burok\u0117liai)<\/strong> \u2013 gausu karotinoid\u0173 ir polifenoli\u0173; po LED \u0161viesa juos galima kirpti vis i\u0161 naujo.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/indoorgarden.ee\/lt\/produkto-kategorija\/seklos\/zoleliu-seklos\/\" data-type=\"link\" data-id=\"https:\/\/indoorgarden.ee\/lt\/produkto-kategorija\/seklos\/zoleliu-seklos\/\">Virtuv\u0117s \u017eolel\u0117s<\/a> (petra\u017eol\u0117s, bazilikas, \u010diobreliai, raudon\u0117lis)<\/strong> \u2013 ma\u017ei lapeliai, ry\u0161kus skonis ir koncentruoti polifenoliai; puikus kasdienis patiekal\u0173 papuo\u0161imas.<\/li>\n\n\n\n<li><strong>\u017dalioji arbata<\/strong> \u2013 daugumoje nam\u0173 jos neu\u017esiauginsite, ta\u010diau kasdien plikoma \u017ealioji arbata \u2013 prakti\u0161kas b\u016bdas atkartoti tyrimuose naudot\u0105 \u201e\u017eali\u0105j\u012f\u201c polifenoli\u0173 komponent\u0105.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Rekomenduojamos priemon\u0117s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Daiginimo duben\u0117liai ir stiklainiai<\/strong> pipirnei, brokoliams ir ridik\u0117liams. Svarbiausia \u2013 paprastas skalavimo grafikas ir \u0161varus vanduo. <a href=\"https:\/\/indoorgarden.ee\/lt\/produkto-kategorija\/vazonai-ir-sistemos\/daiginimo-indai\/\">Per\u017ei\u016br\u0117ti daiginimo indus ir duben\u0117lius<\/a><\/li>\n\n\n\n<li><strong>I\u0161manieji sodai<\/strong> lapiniams mikro\u017ealumynams ir \u017eolel\u0117ms auginti i\u0161tisus metus. LED ap\u0161vietimas ir automatinis laistymas padeda gauti pastov\u0173 derli\u0173 su minimaliomis pastangomis. <a href=\"https:\/\/indoorgarden.ee\/lt\/produkto-kategorija\/ismanieji-sodai\/\">Per\u017ei\u016br\u0117ti i\u0161maniuosius sodus<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Paprastas savait\u0117s \u201e\u017ealiojo priedo\u201c planas<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kasdien:<\/strong> i\u0161siplikykite \u017ealiosios arbatos ir suvalgykite nedidel\u0119 sauj\u0105 graikini\u0173 rie\u0161ut\u0173.<\/li>\n\n\n\n<li><strong>Patiekalai:<\/strong> pagardinkite juos daig\u0173 (brokoli\u0173 ar liucern\u0173), pipirn\u0117s ir \u0161vie\u017ei\u0173 \u017eoleli\u0173 mi\u0161iniu.<\/li>\n\n\n\n<li><strong>Salotos ir duben\u0117liai:<\/strong> \u012fberkite mikro\u017ealumyn\u0173 i\u0161 savo i\u0161maniojo sodo \u2013 tai karotinoid\u0173 ir polifenoli\u0173 \u0161altinis.<\/li>\n\n\n\n<li><strong>Baltymai:<\/strong> kelis kartus per savait\u0119 patiekal\u0173 pagrindu rinkit\u0117s ank\u0161tinius (pupeles, avin\u017eirnius, l\u0119\u0161ius); raudonos ir perdirbtos m\u0117sos valgykite nedaug.<\/li>\n\n\n\n<li><strong>Rotacija:<\/strong> naujus daigus prad\u0117kite daiginti kas 2\u20133 dienas, kad visada tur\u0117tum\u0117te k\u0105 nuskinti.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Svarbiausia i\u0161vada<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Papildomi \u017ealiosios Vidur\u017eemio j\u016bros dietos \u201e\u017ealieji\u201c elementai \u2013 ypa\u010d polifenoli\u0173 gaus\u016bs produktai, tokie kaip \u201eMankai\u201c pl\u016bdena ir \u017ealioji arbata, \u2013 tyrimuose siejami su ma\u017eesniu visceralini\u0173 riebal\u0173 kiekiu ir l\u0117tesnio smegen\u0173 sen\u0117jimo \u017eymenimis. Net jei \u201eMankai\u201c n\u0117ra lengvai \u012fsigyjama, didel\u0119 dal\u012f \u201e\u017ealiojo prana\u0161umo\u201c galite gauti namuose: greitai u\u017eaugan\u010dius, nebrangius daigus, mikro\u017ealumynus ir <a href=\"https:\/\/indoorgarden.ee\/lt\/duk\/augalai-ir-zoles\/kokias-zoleles-auginti-namuose\/\">\u017eoleles<\/a> auginkite daiginimo duben\u0117liuose ir <a href=\"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/hidroponika-ir-ismanieji-sodai\/ar-ismanieji-sodai-verta-pinigu\/\">i\u0161maniuosiuose soduose<\/a>, o paskui \u012ftraukite juos \u012f Vidur\u017eemio j\u016bros stiliaus patiekalus.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160altiniai<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201eHealthline\u201c apie DIRECT-PLUS rezultatus, susijusius su visceraliniais riebalais: <a href=\"https:\/\/www.healthline.com\/health-news\/green-mediterranean-diet-reduces-visceral-fat-by-14\" target=\"_blank\" rel=\"noopener\">https:\/\/www.healthline.com\/health-news\/green-mediterranean-diet-reduces-visceral-fat-by-14<\/a><\/li>\n\n\n\n<li>Harvardo T. H. Chano visuomen\u0117s sveikatos mokykla apie smegen\u0173 sen\u0117jimo bio\u017eymenis: <a href=\"https:\/\/hsph.harvard.edu\/news\/green-mediterranean-diet-may-slow-brain-aging\/\" target=\"_blank\" rel=\"noopener\">https:\/\/hsph.harvard.edu\/news\/green-mediterranean-diet-may-slow-brain-aging\/<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"\u017dalioji Vidur\u017eemio j\u016bros dieta \u2013 klasikin\u0117s Vidur\u017eemio j\u016bros mitybos atmaina su \u017eali\u0105ja arbata, graikiniais rie\u0161utais ir \u201eMankai\u201c pl\u016bdena. K\u0105 rodo tyrimai ir kaip namuose nebrangiai u\u017esiauginti daig\u0173, mikro\u017ealumyn\u0173 ir \u017eoleli\u0173.","protected":false},"author":3,"featured_media":1737,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[442,453],"tags":[],"class_list":["post-9642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zoles-ir-augalai-namuose","category-sodininkystes-namuose-tinklarastis"],"jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":12957,"url":"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/zoles-ir-augalai-namuose\/kokias-zoleles-auginti-namuose\/","url_meta":{"origin":9642,"position":0},"title":"18 \u017eoleli\u0173, kurias galima auginti nam\u0173 s\u0105lygomis i\u0161tisus metus (su \u0161viesos poreikiais)","author":"Anna Laaspere","date":"2025 30 rugpj\u016b\u010dio","format":false,"excerpt":"Auginome 18 \u017eoleli\u0173 \u201eIndoorGarden\u201c Talino testin\u0117je virtuv\u0117je \u2014 nuo greit\u0173 vienme\u010di\u0173, toki\u0173 kaip bazilikas ir krapai, iki l\u0117tesni\u0173 daugiame\u010di\u0173, toki\u0173 kaip rozmarinas ir \u0161alavijas \u2014 ir u\u017esira\u0161\u0117me, kiek \u0161viesos kiekvienai i\u0161 j\u0173 tikrai reikia.","rel":"","context":"In &quot;\u017dolel\u0117s ir augalai namuose&quot;","block_context":{"text":"\u017dolel\u0117s ir augalai namuose","link":"https:\/\/indoorgarden.ee\/lt\/category\/sodininkystes-namuose-tinklarastis\/zoles-ir-augalai-namuose\/"},"img":{"alt_text":"Windowsill herb garden","src":"https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Windowsill-herb-garden.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Windowsill-herb-garden.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Windowsill-herb-garden.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Windowsill-herb-garden.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Windowsill-herb-garden.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Windowsill-herb-garden.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":9650,"url":"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/zoles-ir-augalai-namuose\/ar-galima-auginti-levanda-namuose\/","url_meta":{"origin":9642,"position":1},"title":"Ar galima auginti levand\u0105 namuose?","author":"Anna Laaspere","date":"2025 31 rugpj\u016b\u010dio","format":false,"excerpt":"Levand\u0105 namuose auginti galima, jei suteiksite jai daug \u0161viesos, \u017evyring\u0105, laid\u0173 substrat\u0105 ir saiking\u0105 laistym\u0105. Patarimai, kaip j\u0105 auginti vazone ir hidroponiniame i\u0161maniajame sode.","rel":"","context":"In &quot;\u017dolel\u0117s ir augalai namuose&quot;","block_context":{"text":"\u017dolel\u0117s ir augalai namuose","link":"https:\/\/indoorgarden.ee\/lt\/category\/sodininkystes-namuose-tinklarastis\/zoles-ir-augalai-namuose\/"},"img":{"alt_text":"Grow Lavender Indoors","src":"https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Grow-Lavender-Indoors.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Grow-Lavender-Indoors.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Grow-Lavender-Indoors.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Grow-Lavender-Indoors.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Grow-Lavender-Indoors.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2025\/08\/Grow-Lavender-Indoors.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":9553,"url":"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/sodininkystes-namuose-pagrindai\/kaip-paversti-balkona-i-sodo-erdve\/","url_meta":{"origin":9642,"position":2},"title":"Kaip balkon\u0105 paversti sodo erdve?","author":"Anna Laaspere","date":"2026 4 kovo","format":false,"excerpt":"Balkonas gali tapti tikra \u017eali\u0105ja oaze. \u0160iame vadove rasite praktinius patarimus, kaip pasirinkti augalus, sustatyti vazonus ir sukurti jauki\u0105 sodo atmosfer\u0105 ma\u017eoje erdv\u0117je.","rel":"","context":"In &quot;Sodininkyst\u0117s namuose pagrindai&quot;","block_context":{"text":"Sodininkyst\u0117s namuose pagrindai","link":"https:\/\/indoorgarden.ee\/lt\/category\/sodininkystes-namuose-tinklarastis\/sodininkystes-namuose-pagrindai\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2026\/02\/20221016-%40planticidad.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2026\/02\/20221016-%40planticidad.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2026\/02\/20221016-%40planticidad.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2026\/02\/20221016-%40planticidad.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/indoorgarden.ee\/wp-content\/uploads\/2026\/02\/20221016-%40planticidad.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":8724,"url":"https:\/\/indoorgarden.ee\/lt\/duk\/hidroponika-ir-vidaus-sistemos\/kas-yra-hidroponinis-sodas\/","url_meta":{"origin":9642,"position":3},"title":"Kas yra hidroponinis sodas?","author":"Anna Laaspere","date":"2026 15 sausio","format":false,"excerpt":"Hidroponinis sodas \u2013 tai patogus b\u016bdas namuose auginti \u0161vie\u017eius augalus i\u0161tisus metus, be tradicinio dirvo\u017eemio. Augal\u0173 \u0161aknys tiesiogiai gauna vanden\u012f, maistines med\u017eiagas ir deguon\u012f.","rel":"","context":"In &quot;Hidroponika ir vidaus sistemos&quot;","block_context":{"text":"Hidroponika ir vidaus sistemos","link":"https:\/\/indoorgarden.ee\/lt\/category\/duk\/hidroponika-ir-vidaus-sistemos\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9613,"url":"https:\/\/indoorgarden.ee\/lt\/sodininkystes-namuose-tinklarastis\/zoles-ir-augalai-namuose\/kaip-lengvai-auginti-velykine-zole-namuose\/","url_meta":{"origin":9642,"position":4},"title":"Kaip lengvai u\u017eauginti velykin\u0119 \u017eol\u0119 namuose","author":"Anna Laaspere","date":"2026 19 sausio","format":false,"excerpt":"Velykin\u0119 \u017eol\u0119 ant palang\u0117s u\u017eauginsite per 7\u201310 dien\u0173: tankiai pas\u0117kite, palaikykite dr\u0117gm\u0119, suteikite \u0161viesos ir apkirpkite. 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